Spring Edition 2019.qxp_August/Sept 2015 2019-04-02 12:59 AM Page 1
HEALTHY DIRECTIONS SPRING
2019
BITE INTO THE NEW FOOD GUIDE
HealthyDirections.ca
ZESTY, BLUEBERRY GRANOLA BARS
ALL YOU NEED FOR SEED
Pesto Vegetable Quiche]
T
Brilliant Breakfasts Pesto, Vegetable Quiche Cinnamon, Quinoa Bowl Baked, Blueberry Porridge
SPRING SALADS WITH PROTEIN
Spring Edition 2019.qxp_August/Sept 2015 2019-04-02 12:59 AM Page 2
Spring Edition 2019.qxp_August/Sept 2015 2019-04-02 12:59 AM Page 3
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HEALTHY DIRECTIONS SPRING 2019 Vol. 20 No.1 Your compass for natural health, wellness and outdoor adventure. Publisher
Charleen Wyman healthydirectionscwyman@gmail.com 1-877-276-1849 519-823-5404 Guelph, Ontario, Canada
Contributors
Tamara Green & Sarah Grossman, Camilla V Saulsbury, Courtney Ranieri, Jolie Root, LPN, LNC, Rosanna Lee, RD, Brett Kelly, BSc, Andrea Bartels, BA, CNP, NNCP, RNT, Angela Wallace, MSc, RD, Melissa Hartwig, Cassie Irwin, BA (Hons.), CBP, Dr. Peter Josling, Dr. Peter Jentschura, Cyril Meyre, ND and Carson Arthur
Distribution Jon Cousins 519-823-5404
EDITOR
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u
EDITOR’S NOTE
Bringing Fresh Flavours to the Table For Spring The eagerly anticipated new Canadian food guide reflects proportion vs portions, plant based eating and food diversity.
Registered Dietitian Rosanna Lee shares some of her insights into the guide, and offers advice on what to add more of to your plate. Or, go direct to the source. View Canada’s New Food Guide here: https://food-guide.canada.ca.
One of the issues she raises is the growing cost of food, especially fruits and vegetables; so, I’ve also included an article about how to grow your own on the patio or in small spaces from Canada’s gardening expert Carson Arthur.
Finding local community gardens to participate in can also be a free or low cost way to access fresh food. Being outdoors gardening offers a physical and social activity that can be shared with family or friends and may even help you grow a deeper connection with the food you eat. Find a community garden to participate in Toronto at: https://www.toronto.ca/explore-enjoy/parks-gardens-beaches/gardens-andhorticulture/urban-agriculture/community-gardens/ or seek one out in your local community.
Renew you. There is no better way to get a fresh start than starting the day with some inspiring new breakfasts from The Living Kitchen like Pesto Vegetable Quiche, Cinnamon Quinoa Breakfast Bowl and Zesty Blueberry Granola Bars. Salad recipes with protein from The Whole30 Slow Cooker by Melissa Hartwig also support the new guidelines.
Infuse your life with new tastes, fragrances and flavours this Spring. Enjoy the colourful sights outdoors and lighter tastes of Spring. Thank you to all contributors and supporters. t Charleen Anne Wyman, BA Journalism and Communications, BA English, canfitpro FIS Publisher, Healthy Directions healthydirectionscwyman@gmail.com 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 1714-5791
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.
4 Spring 2019 HEALTHY DIRECTIONS | healthydirections.ca
Spring Edition 2019.qxp_August/Sept 2015 2019-04-02 12:59 AM Page 5
[contents] DAYBREAK AWAKENINGS
Rise, Shine and Fuel Your Ambitions 6
BRILLIANT BREAKFASTS The Best Way to Start the Day
Pesto Vegetable Quiche
Cinnamon Quinoa Breakfast Bowl
Zesty Blueberry Granola Bars
Baked Blueberry Banana Porridge
9
KETOGENIC LOW CARB OPTIONS Jumpstart Weight-Loss
Berry and Chia Seed Pudding
Make Ahead Mini Egg Cups
CANADA’S NEW FOOD GUIDE
26 GROW IT
Gardening Tips for the Green Thumb 38
DETOX OPTIONS Spring Cleansing 18
A FRESH TAKE ON CANADA’S NEW FOOD GUIDE Understanding and Usage
FOOD PASSIONS Nourish to Flourish 22 23
26 32
Hot and Sour Salmon Salad
THE TRIPLE JUMP OF DETOX Alkalinity vs Acidity
HEALTHY STARTS
A Pathway to Better Health 10
FISH OIL VS KRILL OIL Things to Consider When Choosing Omega-3s
17
THE SOOTHING SCENTS OF SPRING Adding Essential Oils to Your Lifestyle
29
NEW PRODUCTS Introducing Smooth Oregano
31
STOPPING TICKS IN THEIR TRACKS
Beef Fajita Salad with Tomato and Avocado Salsa Chicken Shawarma Salad
TO DETOX OR NOT TO DETOX Support for the Natural Process
TOP 5 SPRING SUPERFOODS Best Picks In Season SPRING SALADS WITH PROTEIN
NUTRITIONAL SUPPORT FOR DETOX SYSTEMS We Breath, Consume & Wear Toxins
What to Add More of to the Plate 12
7
ALL YOU NEED FOR SEED Gardening Tips with Carson Arthur
Preventing Lyme Disease
37
PRODUCT PROFILE Skin Relief from Head to Toe
38
24 4 35 36
Editor’s Note Courses & Classifieds Hot Off the Shelf
HEALTHY DIRECTIONS | healthydirections.ca Spring 2019 5
Spring Edition 2019.qxp_August/Sept 2015 2019-04-02 12:59 AM Page 6
Brilliant Breakfasts
The Best Way to Start the Day PESTO VEGETABLE QUICHE
Makes 4 Servings Freeze: 2 –3 Months Prep Time: 35 Minutes Cook Time: 35 – 45 Minutes
Ingredients
Crust: 1 cup chickpea flour ½ cup rolled oats 3 Tbsp sesame seeds ¼ tsp sea salt ¼ cup water ¼ cup extra-virgin olive oil
Pesto: 1 cup packed basil leaves ¼ cup extra-virgin olive oil ¼ cup raw pine nuts or raw sunflower seeds 2 tsp fresh lemon juice 1 garlic clove ¼ tsp sea salt
Filling: 4 eggs ½ cup dairy-free milk ½ cup diced shallots or yellow onion 1 Tbsp extra-virgin olive oil 1 cup chopped spinach ½ cup red pepper, diced ¼ tsp sea salt
Extra Boosts: 1/3 cup halved cherry tomatoes Small handful of sprouts 6 Spring 2019
In our opinion, the best part of any quiche or pie is the crust . . . and this crust has it all—it’s flaky, crumbly, golden, and nutty. We’ve made this quiche for clients who needed an alternative to white flour crusts, and everyone always loves it—you will too. You can make this quiche in advance and store it in the fridge to eat for several days. Just reheat it in the oven or toaster oven, and serve it with a small salad or soup, or have it on its own on those days when you can’t eat heavier meals. It’s perfect for breakfast, lunch, or dinner.
Directions 1. Preheat the oven to 350°F.
2. For the crust, in a large bowl mix the chickpea flour, rolled oats, sesame seeds, and salt together. Make a well in the middle of the bowl and pour in the water and olive oil. Use your hands to form the dough into a ball. If it’s too dry and won’t make a ball, gradually add a few spoonfuls of water until the dough sticks together. 3. Oil a 9-inch pie dish. Place the ball of dough in the middle, and, with your hands, spread it out on the bottom and sides of the dish. Prick a few holes in the dough with a fork to allow steam to escape when baking. Bake for 10 minutes and then remove from the oven.
9. Store in an airtight container in the fridge for up to 5 days or in the freezer for 2–3 months.
10. When you’re ready to eat, garnish with cherry tomatoes and sprouts if you like.
Simplify this recipe by using store-bought pesto and skipping the step of sautéeing the veggies. Just add them into the egg mixture raw. If you aren’t eating chickpeas or other legumes, you can make this into a frittata instead—omit the crust and cook up the filling.
4. While the crust is baking, make the pesto. Rinse the basil leaves and dry them well, then put all the pesto ingredients in the food processor and pulse until smooth.
5. For the filling, in a medium-sized bowl, whisk together the eggs and milk and set aside. 6. Over medium heat, sauté the shallots in the
olive oil for 5 minutes, or until translucent. Then add the spinach, peppers, and sea salt for 1 minute.
7. Let the vegetables cool down slightly, then fold them into the egg mixture with ¼ cup of the pesto.
8. Pour the egg mixture into the pie dish. Bake for 35–45 minutes or until the quiche is firm and the middle is spongy to the touch.
HEALTHY DIRECTIONS | healthydirections.ca
Excerpted from “The Living Kitchen” by Tamara Green & Sarah Grossman. Copyright © 2019 Tamara Green & Sarah Grossman. Published by Appetite by Random House®, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.
Spring Edition 2019.qxp_August/Sept 2015 2019-04-02 12:59 AM Page 7
From Rene M. Caisse, RN Original Herbal Formula î Ž î Ž î Ž î Ž î Ž
Trusted Worldwide Since 1922 Premium Quality Herbs
Gluten Free & cGMP Compliance Immune System* Support Made Only In Canada
Approved By the FDA in Writing With No Medical Claims
CINNAMON QUINOA BREAKFAST BOWL
Authorized by Health Canada Approved For Natural Product Number (NPN) by Health Canada, Health Protection Branch Doctors Recommend
Quinoa isn’t just for lunch and dinner. It provides protein, B vitamins, zinc, and fiber, but it also has a warm flavor that’s perfect in the morning—and it’s a great gluten- free option.
Ingredients
Makes 2 Servings Prep Time: 2 Minutes Cook Time: 15 Minutes
½ cup quinoa 1 cup water Ÿ tsp cinnamon Ÿ tsp ground ginger ½ tsp turmeric 1 tsp pure maple syrup (optional; omit if you follow a sugar-free diet) 1 Tbsp raw sunflower seeds 1 Tbsp raw pumpkin seeds 2 tsp unsweetened shredded coconut 2 tsp hemp seeds Large handful of fresh berries (blueberries, strawberries, raspberries, or blackberries)
Powder Formula NPN 80012920
Vegetable Capsules NPN 80015598
Directions 1. In a small pot, combine the quinoa and water. Bring it to a
boil, reduce to a simmer, cover, and cook on low heat for 15 minutes.
Bridge of Hope
2. Once the quinoa is cooked and fluffy, add the cinnamon,
ginger, turmeric, and maple syrup and mix well.
3. Place in a bowl and top with sunflower seeds, pumpkin seeds,
coconut, hemp seeds, and berries.
This is the perfect recipe to make in advance to save yourself time in the morning. You can make a batch of quinoa and store it in the fridge, then just warm it up for breakfast.t Excerpted from “The Living Kitchen� by Tamara Green & Sarah Grossman. Copyright Š 2019 Tamara Green & Sarah Grossman. Published by Appetite by Random HouseŽ, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.
Extract
NPN 80012914
The Life of Rene M. Caisse RN Canada’s Health Nurse & the History of Essiac
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*This product is not intended to diagnose, treat, cure or prevent any disease. These statements have not been evaluated by the FDA.
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Spring Edition 2019.qxp_August/Sept 2015 2019-04-02 12:59 AM Page 8
ZESTY BLUEBERRY GRANOLA BARS Ingredients
Makes 10 Bars
¼ cup virgin coconut oil Freeze: 2 months ⅓ cup pure maple syrup Prep Time: 10 minutes ¼ cup almond butter Cook Time: 30 Minutes 2 eggs 2 cups rolled oats ½ cup oat flour (spelt or brown rice) ¼ cup raw sunflower seeds ¼ cup raw walnut pieces 2 Tbsp lemon zest 2 Tbsp ground flaxseeds 1 cup fresh or frozen blueberries
Directions 1. Preheat the oven to 350°F and line an 8- × 8-inch baking sheet with
parchment paper.
2. Melt the coconut oil by placing it in a small pot on the stove top over medium-low heat until it liquefies. Remove it from the heat and stir in the maple syrup and almond butter.
3. In a large bowl, whisk together the eggs and add the coconut oil and maple syrup mixture. Make sure the coconut oil and maple syrup is only lukewarm so that it doesn’t cook the eggs.
4. Combine the oats, oat flour, sunflower seeds, walnut pieces, lemon zest, and ground flaxseeds. Then fold this into the liquid ingredients, adding the blueberries. Mix well with a spoon. You may want to use your hands to help the sticky granola dough form.
5. Spread the mixture on the prepared pan, using your hands to spread
and press it down evenly.
6. Bake in the oven for 30 minutes, or until the slab is firm and slightly brown on top. 7. Let cool for at least 30 minutes. Carefully lift the edges of the
parchment paper to take the slab out of the pan. Then slice into bars.
8. You can store the granola bars in a container in the fridge for up to a week or freeze in an airtight container for up to 2 months.t Excerpted from “The Living Kitchen” by Tamara Green & Sarah Grossman. Copyright © 2019 Tamara Green & Sarah Grossman. Published by Appetite by Random House®, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.
8 Spring 2019
HEALTHY DIRECTIONS | healthydirections.ca
BAKED BLUEBERRY BANANA PORRIDGE Despite the newfangled, grain-free combination of ingredients, this baked porridge has plenty of old-fashioned comfort-food appeal.
• Preheat oven to 375°F (190°C) Serves 9 • 9-inch (23 cm) square metal baking pan, greased with coconut oil
Ingredients
1⁄2 cup coconut flour 6 tbsp ground flax seeds (flaxseed meal) 1⁄3 cup coconut sugar 1⁄4 tsp fine sea salt 2 cups coconut water or water 1 cup mashed very ripe bananas 1⁄2 cup well-stirred coconut milk 2 tsp gluten-free vanilla extract 2 tsp gluten-free baking powder 11⁄2 cups blueberries 1⁄3 cup green pumpkin seeds (pepitas) (optional)
Directions
In a large bowl, whisk together coconut flour, flax seeds, coconut sugar, salt, coconut water, bananas, coconut milk and vanilla until blended. Let stand for 10 minutes to thicken. Stir in baking powder until well blended. Gently fold in blueberries.
Spread mixture evenly in prepared pan. Sprinkle with pepitas (if using). Bake in preheated oven for 50 to 55 minutes or until set at the center and golden. Let cool on a wire rack for 10 minutes. Cut into servings and serve warm. Courtesy of “The Complete Coconut Cookbook” by Camilla V Saulsbury, 2014 © www.robertrose.ca Reprinted with publisher permission. Available where books are sold. Image credit: Colin Erricson
Spring Edition 2019.qxp_August/Sept 2015 2019-04-02 12:59 AM Page 9
Cutting Carbs at Breakfast Can Jumpstart Weight-Loss By Courtney Ranieri, ND
The trendiest diet of 2018 was hands down the ‘Ketogenic Diet’. The goal of the Ketogenic Diet is to shift people into ‘ketosis’ where the body uses fat as a fuel source instead of sugar. To achieve this, most people have to keep their carb intake to below 5-10% of total calories (usually around 30 grams of net carbs per day). To put this into perspective, 1 banana has around 27 grams of net carbs. Up to 70% of calories must also come from fat sources to keep the body in ketosis.
While the Ketogenic Diet may not be right for everyone, an easy way to reap some of the benefits is to replace your regular
BERRY, CINNAMON CHIA SEED PUDDING (vegan, gluten + dairy free)
Ingredients
Serves 1
2 tbsp chia seeds 3/4 cup unsweetened almond or coconut milk 1 tsp cinnamon 1 tbsp almond butter, sunflower butter or coconut butter Vanilla extract (optional) Fresh berries
Directions 1. Add the chia seeds to a glass
jar and combine with the almond milk, cinnamon and vanilla extract.
2. Refrigerate for minimum 2
hours or ideally overnight.
3. Add the berries, nut butter and a sprinkle of hemp seeds as a topper. 4. Serve cold or warmed up.
breakfast with a low-carb option. A recent study showed that eating a low carbohydrate breakfast for 8 weeks resulted in increased weight loss (around 7.7 lbs more) versus eating a higher carbohydrate breakfast with the same amount of calories.
Most lower-carb breakfast foods are usually high in protein and healthy fats, whereas high-carb options are low in both. Both protein and healthy fats are
linked to increased satiety (feeling full and satisfied after a meal) and improved blood sugar regulation. This could be one of reasons why participants lost more weight on this diet.
If I can’t eat bagels, what can I eat for breakfast? Lowcarbohydrate breakfast food options are eggs, avocado, meats (preferably organic), non-starchy vegetables, omelettes and chia puddings.
MAKE AHEAD MINI EGG CUPS (dairy +gluten free)
Ingredients
Serves 2
5 eggs 1 cup finely chopped vegetables (choose a mix of broccoli, kale, onion, mushrooms, peppers, zucchini) Salt, Pepper Ghee or avocado oil
Directions 1. Preheat oven to 350F. 2. Coat a mini muffin tin with ghee or
avocado oil.
3. Whisk eggs together and add salt and pepper. 4. Fold in chopped vegetables. 5. Pour mixture into your coated muffin
tin.
6. Bake for approx. 20 minutes. 7. Serve topped with 1/4 avocado.
Tip: These freeze great!
Most of the time, the morning is a mad dash to get out the door, causing us to reach for quick, convenient foods (which are likely higher in carbohydrates). If you’re short on time, meal prepping is a great way to save time and set you up for success!
Here are two low-carb breakfasts that can be prepped ahead of time. Double or triple the recipes to have breakfasts for the entire week. t
References
European Association for the Study of Diabetes (EASD) 2018 Annual Meeting; October 4, 2018; Berlin, Germany. Abstract 193.
Nuttall, F., Almokayyad, R., & Gannon, M. (2016). The ghrelin and leptin responses to short-term starvation vs a carbohydrate-free diet in men with type 2 diabetes; a controlled, cross-over design study. Nutrition & Metabolism, 13(1). doi: 10.1186/s12986-016-0106-x
Romon, M., Lebel, P., Velly, C., Marecaux, N., Fruchart, J., & Dallongeville, J. (1999). Leptin response to carbohydrate or fat meal and association with subsequent satiety and energy intake. American Journal Of Physiology-Endocrinology And Metabolism, 277(5), E855-E861. doi: 10.1152/ajpendo.1999.277.5. e855
Courtney Ranieri is a Naturopathic Doctor with practices in Mississauga and Vaughan.
She has a clinical focus in weight management, hormonal health, digestion and fertility.
Learn more at: drcourtneyranierind.com
HEALTHY DIRECTIONS | healthydirections.ca Spring 2019 9
Spring Edition 2019.qxp_August/Sept 2015 2019-04-02 12:59 AM Page 10
Things to Consider When Choosing Omega-3s
X
X
Fish Oil versus Krill Oil By Jolie Root, LPN, LNC
Omega-3s are important. With more than 30,000 published studies focusing on these healthy fats, that’s a given. The most significant omega-3s are EPA and DHA, which are found in fish and krill. The question of a potential superiority between the omega-3 forms is a relatively recent debate—and one that’s easily put to rest. In a nutshell, the form of your omega-3 EPA+DHA isn’t the issue; what matters is the dose and a steady intake. And in the final analysis, cost is also an important factor to consider. Different Forms
Omega-3s are available in four different forms. Natural triglyceride (TG) is found in nonconcentrated fish oils. This is the least expensive form. Ethyl ester (EE) is a concentrated form, also not particularly expensive (unless you take the prescription variety). Next are concentrated triglycerides (rTG), which are triglyceride form oils that have been concentrated to a dose higher than 300 mg of EPA+DHA per capsule. These can get pricey. Finally, you have the phospholipid form, the costliest of all. This is the form of omega-3 that krill oil provides.
Compared to fish-derived EPA and DHA, the omega-3s from krill are much more expensive, taking a supplement that costs
less than a dollar a day to a price of five dollars a day or higher. Is there a reason to spend the extra money? No. Studies show that over time, taking an adequate dose will get you to the. targeted level, which is about 1,600mg of EPA+DHA daily.
Long-Term Results
A 2011 study found that although rTG fish oils are slightly better absorbed than EE fish oils in the short term, an appropriate dose of either form will result in a significant increase in red blood cell concentrations of both EPA and DHA over time. Total red blood cell concentrations of EPA+DHA at or above 8 percent on the Omega-3 Index are considered ideal.
How important is the Omega-3 index
A recent study looked at the value of measuring EPA+DHA to assess the risk of developing certain diseases and found that maintaining a higher Omega-3 Index was a better predictor of health than serum cholesterol. The risk for death from any cause was reduced by about 33 percent comparing the lowest Omega-3 Index participants to the highest.
10 Spring 2019 HEALTHY DIRECTIONS | healthydirections.ca
Consumption of 1,008 mg of EPA and 672 mg of DHA daily for six months resulted in an Omega-3 Index in excess of 12 (12 percent) for both groups. Although a higher Omega-3 Index was reported in the TG group (13.2) than the EE group (12.2), both results were well above the target of 8 percent and are clinically optimal. A 2015 study also found no differences in blood levels of omega-3 after consuming equal adequate doses of fish oil or krill oil over time. Which form is best? They’re all good, and North Americans don’t get enough EPA and DHA from diet alone. What’s most important is the end result. Get an appropriate dose of any omega-3 form and continue to take it to maintain optimal levels.
Research from the National Institutes of Health (NIH) showed that a higher Omega-3 Index was associated with a lower risk for total cardiovascular disease events, coronary heart disease events, and strokes. Future studies are needed to determine if it’s time to include the Omega-3 Index in routine blood screens along with cholesterol and glucose. To learn more about testing, talk to your doctor and visit omegaquant.com.t
Spring Edition 2019.qxp_August/Sept 2015 2019-04-02 12:59 AM Page 11
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Spring Edition 2019.qxp_August/Sept 2015 2019-04-02 12:59 AM Page 12
A Fresh Take on Canada’s Food Guide How to Use It and What You Need to Know
Image credit: Canada’s New Food Guide 2019, Government of Canada. Visit: https://food-guide.canada.ca
By Rosanna Lee, MS, MHSc, PHEc, RD
Simple, colourful and clean may be how people describe Canada’s new one-pager food guide. The revamped healthy eating recommendations released in January reflects Health Canada’s newest take on how modern Canadians should be eating – integrating mindfulness, focusing on home-cooked meals, and the social aspects of eating with others.
The guide also underscores the importance of using food labels, limiting sodium, sugars and saturated fats, and being aware of food marketing messages. The simplicity of the guide makes it user-friendly for many Canadians, but it’s also not for everyone. Here’s my review of the newest guidelines.
Proportion vs. Portions
Gone are the days of the four food groups! Let’s be honest, we have all probably struggled at some point estimating portion sizes, let alone knowing how many servings
we have consumed. The new food guide is simple: vegetables and fruits make up most of the meal (about 50%), while protein foods and whole grain foods make up for one quarter each (about 25%). The plate is much more relatable and easier to understand. It may also be a more realistic and attainable goal for Canadians. Among the pros, this tool is also great because it can be adapted to other serving objects like bowls and food containers of varying sizes and shapes – if you keep average proportions the same, of course. However, with the number of
12 Spring 2019 HEALTHY DIRECTIONS | healthydirections.ca
servings gone there could be a tendency for people to overeat. For all we know, we could be going for our sixth helping, thinking it would be healthy as long as we keep the proportions right. The challenge lies in knowing when to eat when we are hungry and knowing when to stop when we are full.
A dietitian can help you develop these intuitive eating practices that work for you while ensuring that you meet your nutritional requirements safely and effectively.
Spring Edition 2019.qxp_August/Sept 2015 2019-04-02 12:59 AM Page 13
Plant-Based Eating
The current guide encourages more plant-based foods, particularly when it comes to proteins. Vegetables, fruits, whole grains and plant-based proteins can provide adequate nutrition needed for good health when integrated into the diet properly. With Health Canada’s attempts to encourage more Canadians to eat vegetables and fruits, it does feel as if a vegetarian or vegan diet is the newest focus of the health agenda, and perhaps the new gold standard of what constitutes as healthy. Some have even critiqued its environmental or ethical underpinnings. Regardless, eating more plants is not a bad idea but the concern lies in people’s ability to get enough diverse plant sources of proteins, vitamin B12, vitamin D, omega-3 fatty acids, calcium, iron, zinc and iodine. Often, individuals on vegetarian or vegan diets are recommended to include fortified foods and supplementations to prevent nutrient deficiencies.
Sociocultural Focus
The new food guide takes a very different approach to healthy eating and it’s not just the food. There is greater emphasis on the where, when, why and the how components of eating. It almost seems as if the food guide is reminding us all to slow down in our ever-changing, fastpaced society. Developing mindfulness, learning cooking and meal planning skills, celebrating food culture and traditions, and eating meals with others can really help us all to live better, enjoy life, and live in the moment. Sociocultural factors impact our food practices everyday. By bringing these components to the spotlight, we can connect better not only with our food, but with the people and communities that surround us.
Cost of Healthy Eating
With the rising cost of food, many Canadians will find it challenging to eat healthy following Canada’s newest guide. Many foods displayed on the plate appear to be fresh and minimally processed. Canadians are encouraged to “limit highly processed foods” and eat them “less often and in small amounts.” With the rising costs of groceries, this kind of messaging can be very conflicting – should families choose more expensive foods that are healthy (and feed fewer people) or feed more people with cheaper, processed foods?
This year, spending on groceries across all food categories is anticipated to rise between 1.5 per cent and 3.5 per cent compared to last year – that’s approximately $411 more per household. The cost of vegetables accounts for most of the increase and with growing demand for vegetables, it is likely that produce will rise more than 4-6 per cent. With an estimated 800,000 Canadians regularly relying on food banks, following healthy recommendations is a real socioeconomic struggle and perhaps not the most feasible form of guidance for eating well. The food guide does little to address the issue of food insecurity. uuu
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Special Populations
The good intentions of the guide to direct Canadians to eat more plant-based foods and drink more water can be a challenge for those who live with serious medical conditions, that require customized nutritional guidance. Some among them are those with eating disorders, celiac disease, inflammatory bowel syndrome / disease, chronic kidney disease, diabetes, AIDS, and cancer.
Even very young children and the elderly need special consideration. As such, the guide should only be used as a reference for the general population of healthy adults. Speak to a dietitian, naturopath or your family doctor to ensure you are on the right track.
Food Diversity
Today, 1 in 5 people in Canada are foreign-born and over 200 ethnic origins call this nation their home. With that said, the current food guide doesn’t reflect food diversity and culture. For example, many Canadians do not eat on plates – some use banana leaves, hands, bowls and other eating utensils. The oversimplification of the guide has resulted in the elimination of a lot of cultural and traditional foods, which may make some Canadians feel left out.
Canada’s food guide has taken a major leap in its health promotion and healthy eating strategy. The rapid growth of food consumerism, the information age, especially the accessibility of mobile technologies, has shifted Canadians’ dietary practices away from the home.
The general message to eat well and live well using mindful approaches is well-intended and aims to guide Canadians to living better through informed food choices and eating practices.
The food guide should be used with other resources and healthcare providers. Dietitians are well-positioned to be leaders in this area. They are qualified health professionals that can help provide Canadians with tailored guidance and support to eat well and live well. t Rosanna Lee is a registered dietitian / nutritionist with the College of Dietitians of Ontario. She currently practices in private and at multiple medical clinics in the Greater Toronto Area (Lifemark Bathurst and St. Clair, Long Branch Walk-in Clinic, Get Well Clinic) and works closely with the Chinese community. Get in touch with Rosanna today to kick-start your health and wellness journey! Email at: rosannaleerd@gmail.com.
Spring Edition 2019.qxp_August/Sept 2015 2019-04-02 12:59 AM Page 15
Spring Edition 2019.qxp_August/Sept 2015 2019-04-01 11:54 PM Page 16
Make bedtime something children will look forward to
with NOW® Solutions’ Sleepy Puppy Diffuser. This is the perfect addition to any child’s room to help them fall asleep with the soothing sights, sounds and scents of nature. Three ceiling projections include flowers, night sky and clouds with kites. Nature sounds include birds chirping, river water, forest sounds and soft wind. This BPA-free diffuser doesn’t utilize heat so there are not risks of burns. All that’s needed is tap water and essential oils to create a soothing environment that’s ideal for a good night’s sleep. The Sleepy Puppy diffuser comes with the same 1 year warranty as all NOW® Solutions diffusers and will run up to 12 hours, making nighttime routines relaxing and peaceful. Please reference our list of essential oils recommended for children at: https://www.nowfoods.ca/now/nowledge/essential-oil-safety-kids-infographic *Natural essential oils are highly concentrated and should be used with care.
Available at fine health food retailers across Canada. A trusted, family-owned company for over 50 years! www.nowfoods.ca
Spring Edition 2019.qxp_August/Sept 2015 2019-04-01 11:54 PM Page 17
The Soothing Scents of Spring Breathe in the soothing scents of spring, day and night. Support mood or sleep for you and your loved ones. Make essential oils a part of your lifestyle. Keep one at home, in the gym bag, at the office, in the car and one for your yoga experience. By Brett Kelly, BSc.
The snow is melting, clocks have sprung forward, the birds are back and tulips are pushing their way up through the soil. Here are some essential oils that can bring the invigorating scents of spring.
means of freshening the air and promoting a clean home environment, and they are also a popular choice for making your own perfume scents.
Citrus: Bergamot, Grapefruit, Lemon, Lime, Orange, Tangerine
Application may vary from absorption through the skin to inhalation via diffusion. Applying the essential oils topically, via carrier oil (e.g. almond, jojoba, grapeseed oil), allows the essence of the herb/plant to be directly absorbed through the skin. Ultrasonic diffusers are extremely convenient to disperse a scent into the air for many hours in a safe and easy way.
Spring Scents
Floral: Jasmine, Geranium, Lavender, Rose, Ylang Ylang
Herbaceous: Basil, Marjoram, Peppermint, Rosemary, Sage
Woody & Earthy: Cedarwood, Sandalwood
Home Refreshers
Bergamot, Cinnamon, Eucalyptus, Grapefruit, Hyssop, Lemon, Lime, Orange, Peppermint, Rosemary, Tangerine
Enjoying the Outdoors
Cedarwood, Citronella, Lavender, Lemongrass, Orange, Patchouli, Peppermint, Rosemary, Tea Tree, Thyme
Essential oils enhance a variety of moods whether you are looking to support a feeling of lightness and well-being or intensity and focus. Essential oils represent a natural
Make Essential Oils Part of Daily or Evening Rituals
Finding Advice at Your Health Food Store
Many scents can be blended, or you may find pre-made blends that are designed for certain uses. Essential oils are very concentrated and in general ingestion should be avoided. Some essential oils can be safe for ingestion when properly diluted, but it is important to seek the advice of a qualified practitioner for this application.
Essential oils may not be recommended for use around pets or children, or they may be used, but with specific guidelines. Your local health food store will have quality essential
oils and the staff to guide you to reference books and resource material on how best to use your essential oils or to find one specific to your needs.
Quality of oil is important, and price and bottle size may not always be the best measure of a quality oil. Trust brands that have done extensive testing on their finished goods. NOW® Essential Oils is one such trusted brand and a choice of many aromatherapists.
Our suite of in-house laboratories is equipped with the latest analytical instruments, which help our skilled technicians accurately assess each oil’s identity and purity. Identification of essential oils is key, as inferior raw materials and adulterated oils are unfortunately all too common in today’s marketplace.
As a leader in the essential oils category, NOW has built a reputation for offering pure essential oils of the highest quality at affordable prices. Our commitment to quality ensures that every NOW Essential Oil is fresh, fragrant, and effective for its intended use.t Brett Kelly, BSc. has been active in the health industry for over 30 years in research and education.
HEALTHY DIRECTIONS | healthydirections.ca
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Nutritional Support for Detox Systems
By Andrea Bartels, BA, CNP, NNCP, RNT
Toxins: we breathe, consume and wear them. Are you providing your body’s cleansing systems with what they need to clear them quickly and easily? Support the body with alkalizing foods and minerals.
Andrea Bartels, BA, CNP, NNCP, RNT is a Registered Nutritional Therapist with a clinical practice based in Ottawa. Having 20 years of work experience in the nutrition field, Andrea also teaches and mentors others to become nutrition professionals through her work at the Ottawa branch of The Canadian School of Natural Nutrition.
Our lives are filled with chemical, physical, nutritional, mental and electro-magnetic stressors: anxiety, excessive sun, x-rays, car exhaust, cigarette smoke, eating fried foods, and so much more. Stressors promote acidification of the body’s tissues, adding to the toxic burden on the body’s channels of elimination. That’s why having a well-co-ordinated, nutritionally-supported set of detoxification pathways is key to protecting our cells from toxin accumulation and ultimately, the degeneration associated with inflammation.
The body’s channels of elimination include the liver, kidneys, colon, skin and lungs. These organs work together to clear the blood, tissues and lymph of substances that can harm us by employing thousands of chemical reactions that convert the toxins that circulate into harmless, or less harmful compounds. None of this can happen without enzymes: specialized proteins that direct, activate, accelerate and stop chemical reactions. These enzymes are built from amino acids, vitamins and minerals. That’s why having a nutritious, varied diet is vital for ensuring all types of detoxification enzymes are made in ample supply.
18 Spring 2019 HEALTHY DIRECTIONS | healthydirections.ca
If only it were that simple. Even if you had an ample supply of enzyme building-blocks, without the proper tissue pH these enzymatic reactions slow down, get de-activated and switch off, impairing the elimination of wastes. The backlog of uncleared toxins becomes inflammatory, resulting in aches and pains, fatigue, skin irritation, and more. Ultimately, proper pH is critical for the elimination of toxins we consume, and for reducing the metabolic waste products we produce.
Modern lifestyles not only provide incomplete nutrition; the high intake of processed foods creates chronic over-acidity in the body’s tissues. Excess acid is toxic to all but stomach cells and must be buffered by alkaline minerals. These minerals include calcium, magnesium, potassium and sodium and must come from the diet; otherwise they are withdrawn from the bones—gradually reducing their mineral density and strength.
We can support our pH buffering systems and acid clearance by ensuring our diets are high in alkalizing, whole foods, such as fresh fruits and vegetables. These are rich in water, the ultimate (neutral) buffer for excess acidity.
They’re also high in potassium, an essential alkalizing electrolyte mineral.
Keep in mind that many cooking and processing methods cause alkaline mineral losses from your food. That’s why you may consider supplementing alkaline mineral compounds to reduce systemic acidity. AlkaPure pH provides potassium, sodium and magnesium in forms that the body uses to buffer acids, protecting from undesirable mineral deposits and mineral losses in the urine.
Support your detoxification pathways with adequate alkaline minerals. Make alkalizing a priority in your health maintenance routine and you will notice energy improvements, think more clearly and experience a sense of greater well-being.t References:
Green J, Kleeman CR. Role of bone in regulation of systemic acid-base balance. Kidney Int. 1991; 39: 9-26.
Remer T, Manz F. Potential renal acid load of foods and its influence on urine pH. J Am Diet Assoc. 1995; 95(7):791-797.
Blank R, Wolffram S. Alkalinization of urinary pH accelerates renal excretion of ochratoxin A in pigs. J Nutr. 2004;134(9):2355-2358.
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YOUR BODY’S
ORIGINAL ANTACID
AlkaPure pH contains the two components that the body naturally uses to balance Acidity—it replenishes the body’s alkaline reservoirs that are drained by stress and our Standard American Diet (SAD).
Available at these stores:
www.purelabvitamins.com
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Breathe Easy Prevent and relieve allergy symptoms Deep ImmuneÂŽ for Allergies provides non-drowsy natural relief of itchy eyes, sneezing, and congestion, and helps modulate your immune system to allow you to live in harmony with nature.
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ALLERGIES
POOR IMMUNITY IS AT THE ROOT Spring is coming; “All nature seems at work,” as the English poet Coleridge so aptly puts it. With its beauty and the promise of warmer weather comes the specter of allergies for many. It’s a seasonal transition that can be frustrating for families and children ready to break the grip of cabin fever and enjoy “together time” outdoors after the cold and confinement of winter. Compromised immunity lies at the root of a wide range of health problems, and allergies are no exception. Allergy can be explained, from an immunological perspective, as the under-activity of specific subsets of immune cells known as T-regulatory (aka Treg) cells. These cells function as the immune system’s mall-cops, making sure, for example, that “self-reactive” T cells remain in check. Treg cells act to suppress excessive immune reactions to the environment, i.e. allergies. And it’s not just about weather. Many factors influence immune function, and our modern toxic world may be the primary one. We know, for example, that exposure to triclosan, a preservative found in cosmetics and toothpaste among other things, is significantly associated with compromised immunity and increasing hay fever prevalence. Exposure to particulate matter due to fossil fuel combustion is also associated with increasing prevalence of asthma and hay fever allergies. Meanwhile,
pesticide exposure is “strongly associated” with rising rates of allergy and asthma, and various studies have shown an unfavourable shift in T-helper immunity, from TH1 to predominantly TH2. Also, air pollution causes plants like ragweed to produce more pollen and to make the pollen more allergenic. St. Francis Herb Farm has created its Deep Immune® for Allergies formula specifically to help you and your children re-establish the equilibrium of your immune system, allowing the whole family to enjoy being in nature again. This unique formula consists, indeed, of a finely balanced combination of immune restorative traditional Chinese herbs like astragalus, reishi, and schisandra, as well as anti-allergy ingredients that include stinging nettle, prickly ash, and homeopathics. This makes for an ideal double-edged formula. On the one hand, it treats the underlying immune imbalance that causes allergy, while also providing fast relief of acute allergy symptoms like sneezing, itching, and watering eyes. It is recommended that allergy sufferers begin a program of using Deep Immune® for Allergies 4-6 weeks before their expected onset of symptoms and do so consistently in the seasons that follow. Best of seasonal health!
References available. Please contact: info@stfrancisherbfarm.com
stfrancisherbfarm.com
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Top 5 Spring Superfoods Spring is officially here and I couldn’t be more excited. There is something so magical about this season. It’s a time of growth, freshness and more sunshine! Today, I am sharing my top 5 superfoods for spring! By Angela Wallace, MSc, RD
1) Sprouts
Angela Wallace is a registered dietitian nutritionist, family food expert, and certified personal trainer. She specializes in women’s health, with a focus on weight loss and digestive conditions. She uses a ‘non-dieting approach’ with her ultimate goals being to help people create healthy routines that work for them and create a healthy relationship with food.
Did you know that sprouts contain the highest concentration of phytonutrients per calorie compared to any other food? This means they are loaded with nutrients in each and every bite. The germination process helps to increase their antioxidant content, especially when it comes to vitamin C, E, and beta-carotene. We also see high amounts of sulforaphane, a compound naturally found in cruciferous vegetables known for their antiinflammatory properties.
Enjoy more sprouts this spring, alfalfa, broccoli, radish, clover etc. They can be a great addition to your salads, stir fries, smoothies, or even served on top of a fresh egg.
2) Kale
What can’t kale do is the real question? Kale is a dark, leafy green loaded with nutrients. The good news is kale is in season in Ontario starting in May! Kale provides our bodies with a source of non-heme plant based iron, needed for oxygen transport, liver function, cell growth, and much more. Iron levels in your body also play a major role in fatigue. Have you been feeling extra tired lately? Have you checked your iron levels? If not, perhaps do so at your next doctor visit.
Kale contains many antioxidants, but they are heat sensitive. To preserve the nutrient content of kale, use it this spring in salads, or quickly blanch or sauté it on medium heat. Not only is it rich in antioxidants, vitamin C, A, and fibre. It also contains plant based omega-3 fatty acids, important for heart health and reducing inflammation in 22 Spring 2019 HEALTHY DIRECTIONS | healthydirections.ca
the body. For anyone on blood thinners, check with your health care provider, dietitian/nutritionist before increasing your kale intake, as it is super high in vitamin K and might interfere with your blood thinning medication.
3) Eggs
Eggs are so versatile, making them an amazing quick and simple protein to add to your meals. Did you know that egg white is a complete protein, containing all nine of the essential amino acids? Egg yolk is where the fat exists, this fat helps promote satiety and works to keep your blood sugar levels stable. For all these reasons eggs are often know as the “perfect protein.”
Eggs are one of the few foods that contain choline, which is important for neurological development, metabolism, memory, and nerve function. In addition, eggs are rich in B vitamins, needed for energy, cognitive functioning, and so much more! Fun fact: eggs are one of the only foods that naturally contain vitamin D (our sun vitamin).
4) Asparagus
Asparagus season also starts in May here in Ontario, which is super exciting because these tasty green spears are packed with nutrients (and much cheaper when in season). Asparagus are rich in both soluble and insoluble fibre, as well as being low in calories. In fact, asparagus are a great prebiotic (food for your good gut bacteria).
Asparagus contain high amounts of asparagine, a natural diuretic that works to remove excess fluid from your body. These green spears are rich in antioxidants, low in calories, and help support digestive health. In addition, they are rich in folic acid, which is especially important for pregnant women or those trying to conceive.
Add them to your pasta dishes, stir fries, or even mix them with some eggs (making a delicious omelette or frittata).
5) Salmon
Salmon is rich in anti-inflammatory properties, especially omega-3s. We need more omega-3s in the diet to help reduce inflammation and ultimately reduce risk of chronic disease. In North America our omega-3 to omega-6 ratio tends to be off balance, so the more omega-3s we can introduce into our diet the better. In addition, salmon is also a great source of vitamin D, especially when wild (compared to farmed).
How often should you eat salmon or fatty fish? The recommendation when it comes to getting enough omega -3s and healthy fats is about twice each week, with a serving being about 3 oz. of fatty fish.
This spring enjoy your salmon grilled on the BBQ, cube your salmon, rub with olive oil, maple syrup, salt and black pepper. Add the salmon cubes to a skewer with diced pineapple in between. It’s so simple and delicious! Cheers to happy and healthy eating this spring!t
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Salads with Protein BEEF FAJITA SALAD from WHOLE30 SLOW COOKER SERVES 6 PREP: 50 minutes SLOW COOK: 6 hours (low) 3 hours (high)
Ingredients
2 beef flank steaks (1 pound each) ¼ cup plus 1 tablespoon fresh lime juice ¼ cup plus 1 tablespoon avocado oil ¼ cup finely chopped shallots 2 cloves garlic, minced 1 teaspoon paprika ½ teaspoon ground cumin 1 medium red onion, cut into ½-inch-thick slices 3 medium red, green, or yellow bell peppers, quartered 1 medium avocado, halved, pitted, peeled, and chopped ¾ cup quartered cherry tomatoes or chopped seeded tomatoes ¼ cup thinly sliced green onion tops ⅛ teaspoon salt ⅛ teaspoon cayenne pepper 6 cups torn romaine lettuce ½ cup chopped fresh cilantro
Directions
Using a sharp knife, score the flank steaks on both sides with shallow diagonal cuts 1 inch apart. Place the steaks in a large shallow baking dish. In a small bowl, whisk together ¼ cup of the lime juice, ¼ cup of the oil, the shallots, garlic, paprika, and cumin. Pour over the steaks in the baking dish, turning to coat the steaks all over with the marinade. Cover and marinate at room temperature for 30 minutes, turning once. (For even more flavor, marinate the steaks, covered, in the refrigerator for up to 8 hours.)
PLACE the red onion slices in a 5- to 6quart slow cooker. Top with the marinated steaks. Top the steaks with the peppers. Cover and cook on low for 6 to 7 hours or on high for 3 to 3½ hours.
IN a medium bowl, combine the remaining 1 tablespoon lime juice, remaining 1 tablespoon avocado oil, the avocado, tomatoes, green onion tops, salt, and cayenne.
USING a slotted spoon, transfer the peppers and onions to a cutting board; cut the peppers into thin strips. Transfer the steaks to the cutting board; thinly slice across the grain. Arrange the lettuce on six serving plates. Top with the beef, pepper strips, onion slices, guacamole, and cilantro.t
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CHICKEN SHAWARMA SALAD SERVES 4. PREP: 45 minutes MARINATE: 1 hour SLOW COOK: 6 hours (low) or 3 hours (high) TOTAL: 7 hours 45 minutes
Ingredients
For the Chicken 2 pounds boneless, skinless chicken thighs, cut into 2-inch pieces 3 cloves garlic, minced 2 tablespoons fresh lemon juice 2 tablespoons avocado oil 1 teaspoon ground cumin ¾ teaspoon dried thyme ¾ teaspoon paprika ¾ teaspoon chili powder ¼ teaspoon ground cinnamon ¾ teaspoon salt ¼ teaspoon black pepper 1 cup Whole30-compliant chicken broth or Chicken Bone Broth
Directions
MAKE THE CHICKEN: In a medium bowl, combine the chicken, minced garlic, lemon juice, 1 tablespoon of the avocado oil, the cumin, thyme, paprika, chili powder, cinnamon, salt, and pepper. Toss to combine. Cover and marinate in the refrigerator for 1 hour or up to 8 hours.
IN a large skillet, heat the remaining 1 tablespoon avocado oil over medium heat. Add the chicken and cook until browned, about 5 minutes. Transfer the chicken to a 4-quart slow cooker. Add the chicken broth to the skillet and stir with a spatula, scraping up any brown bits; pour the broth over the chicken.
COVER and cook on low for 6 hours or on high for 3 hours.
MEANWHILE, MAKE THE DRESSING: In a small bowl, whisk together the tahini and lemon juice. Add 1 teaspoon water, the vinegar, garlic granules, cumin, salt, and pepper; whisk until smooth. Cover and refrigerate until serving.
For the Tahini Dressing 3 tablespoons tahini Juice of 1 lemon 1 tablespoon cider vinegar ½ teaspoon garlic granules ¼ teaspoon ground cumin ¼ teaspoon salt Pinch black pepper
For the Salad 1 large cucumber, diced (2 cups) 1 cup cherry tomatoes, quartered 3 tablespoons finely chopped shallot or red onion 1½ tablespoons extra-virgin olive oil 2 teaspoons fresh lemon juice Pinch salt and black pepper 1 small head iceberg lettuce (about 1 pound), thinly sliced
WHEN the chicken is done, use a slotted spoon to transfer it to a bowl. Use two forks to break up the chicken into smaller pieces. Discard the cooking liquid.
MAKE THE SALAD: In a medium bowl, combine the cucumber, tomatoes, shallot, olive oil, lemon juice, salt, and pepper.
ARRANGE the lettuce on a platter and top with the cucumber mixture. Spoon the chicken on top and drizzle with the dressing.
Excerpted from “The Whole30 Slow Cooker: 150 Totally Compliant Prep-and-Go Recipes for Your Whole30” with Instant Pot Recipes by Melissa Hartwig. Copyright © 2018 Melissa Hartwig. Photography by Ghazalle Badiozamani. Published by Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.
24 Spring 2019 HEALTHY DIRECTIONS | healthydirections.ca
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INSTANT POT HOT-AND-SOUR SALMON SALAD SERVES 4. PREP: 10 minutes CLOSED POT: 10 minutes TOTAL: 20 minutes
Ingredients
For the Chicken 1 cup cider vinegar ½ cup thinly sliced radishes ½ cup matchstick carrots ½ cup thinly sliced cucumber ½ teaspoon salt 4 skinless salmon fillets (4 ounces each) Cracked black pepper 2 tablespoons avocado oil 2 tablespoons fresh lemon juice 3 tablespoons Whole30compliant hot sauce 1 package (5 ounces) mixed salad greens 2 tablespoons chopped fresh chives
Directions
IN a small bowl, combine the vinegar, radishes, carrots, cucumber, and ¼ teaspoon of the salt. Let sit while preparing the salmon.
ADD the rack and 1 cup water to a 6-quart Instant Pot. Season the salmon with remaining ¼ teaspoon salt and the pepper. Place the salmon on the rack. Lock the lid in place.
SELECT Manual and cook on high pressure for 3 minutes. Use quick release. Remove the salmon.
FOR the dressing, whisk together the oil, lemon juice, and hot sauce in another small bowl. Drain the vegetables; discard the vinegar. Arrange the greens on serving plates and top with the vegetables. Use a fork to break the salmon into chunks. Add the salmon to the salads. Drizzle with the dressing and sprinkle with the chives.t
Excerpted from “The Whole30 Slow Cooker: 150 Totally Compliant Prep-and-Go Recipes for Your Whole30” with Instant Pot Recipes by Melissa Hartwig. Copyright © 2018 Melissa Hartwig. Photography by Ghazalle Badiozamani. Published by Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.
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To or Not to Detox By Cassie Irwin, BA (Hons.), CBP
It won’t take very long to find two conflicting opinions on whether or not detoxing is necessary. Here’s a simple explanation of your body’s built-in detoxification process, why it’s important for health, and how to naturally support detoxification. What is Detoxification?
Detoxification is a naturally occurring process that happens in the liver, wherein toxins, hormones, and drugs are altered in a way that allows the body to eliminate them.
Cassie Irwin, BA (Hons.), CBP believes in cultivating limitless health for you to live in the fullest expression of yourself. Cassie is a Naturopathic Medical Intern at the Robert Schad Naturopathic Clinic in Toronto. She also practices as a Certified Bowen Practitioner at Integrated Health Care in St. Catharines, where she uses this gentle physical therapy to reduce pain, promote relaxation and improve wellbeing. Book an appointment via www.cassieirwin.ca and follow her musings on Instagram @cassie.irwin
The liver divides this job into two phases. In Phase 1 of detoxification, the liver breaks down toxins into smaller pieces called metabolites, which are less harmful to the body. These metabolites are altered so that they’re water-soluble, meaning they won’t get stuck in fat cells. In Phase 2, these water-soluble metabolites are eliminated from the body via urine, bile and stool.
Sweating and exhalation can also help rid the body of accumulated toxins. Under perfect conditions, the body has no issues with detoxification and can do it like a pro. But our fast-paced lifestyle and reliance on convenience foods makes it difficult to get enough of the nutrients that the liver needs to perform detoxification, leading to a sub-par performance. Our underperforming livers are then further overworked with the toll of environmental toxins, which find their way into our bodies via pesticides, household cleaners, and plastics, to name a few!
26 Spring 2019 HEALTHY DIRECTIONS | healthydirections.ca
Why is Detox Important?
HORMONES – Our hormones go through detoxification in the liver, so that healthy levels can be maintained. A prime example is estrogen balance, which is important in conditions like endometriosis, wherein excess estrogen is associated with the development of endometriomas. Eating sulfur-containing foods like broccoli, cabbage, and cauliflower is particularly helpful for detoxifying estrogen.
OSTEOPOROSIS – Typically thought of as a musculoskeletal condition of weakened bones, osteoporosis is also impacted by hormone levels, including parathyroid hormone, estrogen, and testosterone. Optimizing liver detoxification to encourage healthy hormone balance may be indirectly beneficial for osteoporosis. Liver disease has been associated with an increased risk of bone loss and osteoporotic fracture (Nakchbandi, 2014).
Detoxification isn’t the cure-all for osteoporosis, however! It’s still important to achieve nutritional adequacy of bone-building minerals like calcium, magnesium, boron, and silica, vitamins like D3 and K2, and a focus on an alkaline diet rich in veggies! Look for a supplement
that uses bamboo-derived silica, which is eco-friendly since it’s rapidly renewable.
CHRONIC DISEASE – Evidence suggests that exposure to environmental toxins and endocrine disrupting chemicals is associated with myriad chronic diseases, including Alzheimer’s (Ferrati, et al. 2019) and myalgic encephalomyelitis (Brewer, et al. 2013), also known as chronic fatigue syndrome. Reproductive diseases including endometriosis (Wei, et al. 2016) and polycystic ovarian syndrome (Rutkowska, et al. 2016) are also associated with exposure to environmental toxins. Swapping plastic food containers for glass, eschewing name brand household cleaners for clean and eco-friendly options, and choosing organic produce when budget allows are three simple swaps to minimize your environmental toxic burden.
Optimize Detoxification
FOODS – Before you rev up detoxification, ensure elimination of metabolites from your body through regular bowel movements. Ensure you’re getting enough fibre (about 14 grams for every 1000 calories consumed) and drinking enough water every day. Once your elimination is regular, you can move on to the next step!
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The liver requires key nutrients to perform both phases of detoxification. To support Phase 1, ensure eating enough foods rich in vitamin C. Enjoy plenty of blackcurrants, blueberries, raspberries, as well as veggies like kale and broccoli. B vitamins are also important for Phase 1, so ensure you’re getting enough through whole grains, leafy greens, eggs, legumes, beef and nutritional yeast. When it comes to Phase 2, sulphur is required for a reaction called sulfation. Broccoli, along with its crucifer friends cauliflower, cabbage, and Brussels sprouts, are rich in liver-loving sulphur. Protein from meat sources also comes in handy for Phase 2 detoxification.
SUPPLEMENTS – If you’re one of the many who struggle to get their 5-10 servings of veggies a day, consider blending up a mix of veggies and fruit in a smoothie, or just mix a greens powder into some water or juice for your busy mornings. Look for a greens powder with a variety of greens to assist detoxification. The algae spirulina is particularly well-loved for its high chlorophyll content, which is thought to be beneficial for supporting detoxification.
LIFESTYLE – Exercise promotes lymph circulation, sweating and deep exhalation, all of which can contribute to the elimination of toxins. After your workout, relax with a rejuvenating sauna, which will further encourage the skin to eliminate toxins through sweating. Before you hop in the shower to rinse off, try dry brushing in circles on your skin to enhance your body’s natural elimination systems.t References:
Brewer, J., et al. Detection of mycotoxins in patients with chronic fatigue syndrome. Toxins (Basel). 2013 Apr 11;5(4):605-17. https://www.ncbi.nlm.nih.gov/pubmed/23580077
Ferrati, G., et al. Protective and reversal actions of a novel peptidomimetic against a pivotal toxin implicated in Alzheimer's disease. Biomed Pharmacother. 2019 Jan;109:1052-1061. https://www.ncbi.nlm.nih.gov/pubmed/30551355
Nakchbandi, I. Osteoporosis and fractures in liver disease: Relevance, pathogenesis and therapeutic implications. World J Gastroenterol. 2014 Jul 28; 20(28): 9427–9438. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4110574/
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Rutkowska, A., et al. Polycystic ovary syndrome and environmental toxins. Fertil Steril. 2016 Sep 15;106(4):948-58. https://www.ncbi.nlm.nih.gov/pubmed/27559705
Wei, M., et al. Effects of Prenatal Environmental Environmental Exposures on the Development of Endometriosis in Female Offspring. Fertil Steril. 2016 Sep;23(9):1129-38. https://www.ncbi.nlm.nih.gov/pubmed/26905420
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Spring Edition 2019.qxp_August/Sept 2015 2019-04-01 11:54 PM Page 28
Available at fine health food stores close to your home.
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Spring Edition 2019.qxp_August/Sept 2015 2019-04-01 11:54 PM Page 29
NEW PRODUCT
Oil of Oregano Never Tasted So Good Poised to be the new NHP leader in the oregano oil category, Strauss Naturals releases Smooth Oregano – an oregano oil that tastes good! The Solution You’ve Been Waiting For
Most oil of oregano formulas are too strong for the average person, causing coughing, burning and even an upset stomach. If you like the idea of getting all the benefits of oregano oil with no lack of joy then you’ll love Smooth Oregano™.
Smooth Oregano™ was developed by herbalist and classically trained chef Stephen Case. As an oregano expert discouraged by a lack of pleasant tasting oregano formulas on the market he decided to fix that problem. “Smooth Oregano™ is effectively spiced and pleasantly sweet with glycerin and natural spearmint. It can be taken straight or even diluted in hot or cold water, which is something other formulas cannot do,” says Case. “Their oils just sit on top of the water and create the same unpleasant results. Just add a few droppers to a bottle of water of Smooth Oregano™ and enjoy throughout the day.”
“Our oregano comes from the Taurus mountains on the Mediterranean coast. It is hand-picked by local villagers and packed down the mountain on Anatolian donkeys. It is then carefully distilled by one of their own. A man named Mr. Abdullah, now in his 50’s who began hand harvesting oregano at the age of 15 and was later encouraged by a friend to begin distilling, “ explains Case. “Recognized as one of the most reputable suppliers in the world, Mr. Abdullah and his family team distill the Origanum onites oregano oil exclusively for Smooth Oregano™ in North America.”
“Knowing your ingredients and your supplier is important,” Stephen continues, “and I am one of the very few who can actually say I’ve been to the steam distillery and worked with them to make this unique essential oil. I’ve shaken their hands and looked into the eyes of the man whose ethics and humble demeanor form the bedrock of our formula. All that’s left is for you to experience the great-tasting Mediterranean mountain power of Smooth Oregano™ for yourself.”
Oregano oil is widely used for respiratory and immune system health. Common uses are to prevent and treat: urinary tract infections (UTIs), respiratory infections, yeast infections, parasitic infections, methicillin-resistant staphylococcus aureus (MRSA) infection and preventing foodborne illnesses.
Smooth Oregano™ is ideal for
I’m a big fan of Smooth Oregano. The first thing you notice after using Smooth Oregano is its pleasant taste that is much easier to tolerate than the very challenging experience of other oregano preparation I have used before. There was no stomach upset or other issues noted after ingestion.
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To learn more visit: smoothoregano.ca.
HEALTHY DIRECTIONS | healthydirections.ca Spring 2019 29
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Stopping Ticks in Their Tracks By Dr. Peter Josling, Director, Herbal Research Centre
Tick season’s about to begin. The highest risk of Lyme Disease in Canada is late spring and early summer. Carriers like deer ticks about the size of a pin head can be difficult to see. Prevent getting ticks from becoming embedded on the body or on pets.
Reduce Risks
Make your yard a tick-free zone. Mowing the lawn regularily keeps tick habitat away from the home.
When hiking or camping stay on marked trails and avoid tall grasses and brush. Wear long sleeves and tuck long pants into socks and shoes. Wear a natural deterrent.
Lyme disease risk increases the longer a tick is attached. Do a tick check after being outdoors on you and your pet and in your next shower. If you find one, remove gently with tweezers. Keep in a plastic bag and take to your pet’s veterinarian or your family doctor to discuss.
Ticks Crawling Deeper into Canada
Lyme disease is the most common reported vector-borne disease in North America, and has been endemic in Canada since the early 1980s. Ticks carrying lyme disease have been found in: British Columbia, Manitoba, Ontario, Quebec, New Brunswick, and Nova Scotia.
In Canada the number of lyme disease cases reported by all provinces increased almost 10 fold between 2009 and 2016. More recent literature has shown that lyme may also be carried by mosquitoes, spiders, stinging flies, mites and fleas.
Furthermore, a variety of co-infections which can disable the immune system often appear alongside lyme disease and these include: borrelia, bartonella, herpes virus family, babesia, mycoplasma, Coxsakie’s virus, ehrlichia and cyto megala virus (CMV).
30 Spring 2019 HEALTHY DIRECTIONS | healthydirections.ca
Allicin as a Deterrent and Aid
Allimax capsules and Allimax gel, which both contain stabilized allicin are ideal in both preventing bites and stings in the first place as many insects detect the characteristic smell of allicin on a person’s skin, even though your partner will never notice!
When taken internally, research has shown some chronic lyme patients who use Allimax as an anti-infective support have removed lyme in just over eight weeks (Garlic Centre Study, UK).
Darkfield microscopy revealed patients enrolled in this currently unpublished study all had erythrocyte aggregation and red blood cells (RBCs) clumped together, as well as fibrin congestion in the circulatory system. This indicates an overload of microbial infection. Many of their white blood cells were immobile or non viable, which shows an immune system unable to cope.
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Using stabilized allicin as the antimicrobial, at the end of the study the majority of the patient’s RBC’s were negatively charged (not clumping) while white blood cells were phagocytic/viable and showed very little or no fibrin. When the RBC’s were crushed the intercellular lyme bacteria spirochetal form and cystic form were greatly reduced. But, perhaps more importantly the patients felt they had improved significantly.
Fewer Bacteria Hands Down
A huge amount of anecdotal evidence also suggests that applying a thin layer of Allimax gel to any exposed skin surfaces protects the user from being bitten or invaded by pernicious bacteria. This is shown by the plate pictures below indicating how easy it is to keep, bug free just by applying one coat of Allimax gel!
The first photo on the left shows a volunteer’s hands after washing with soap and water. You can see on this petri dish that both hands are still overloaded with bacterial species that could easily be passed on to other people. We then covered one hand with Allimax gel and retested four hours later.
In the second photo on the right you can clearly see that the hand on which the gel was applied is pretty much free from bacterial contamination but the untreated hand is still overloaded with bacteria. Best not to shake his hand!
So, a simple extract from garlic stabilized to release allicin as the antimicrobial agent may help both prevent and treat infectious organisms, safely and without side effects. Allimax may offer help to remove all manner of infectious pathogens that often cannot be treated with pharmaceutical medications.t
Peter Josling is the Director of the Herbal Research Centre in the United Kingdom. Dr. Peter Josling, nicknamed “The Garlic King” has authored books on the subject of the healing power of stabilized allicin from garlic. In 1997, Josling also formed a specialty chemicals division to provide key garlic components including alliin, allicin, and ajoene for research and product formulation. He led a team of chemists and chemical engineers in the invention, development and manufacturing of the world’s first commercially available, stabilized and patented allicin. Visit allimax.ca.
References
1) The Public Health Agency of Canada, 2018-08-14
2) Nicholas et al. Patients with chronic Lyme disease often have multiple co-infections these symptoms overlap other disease. J. Occup. Environ. Med. 1996 (38). 3) Data on file at the Garlic Centre cited by the author.
HEALTHY DIRECTIONS | healthydirections.ca Spring 2019 31
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PRODUCT PROFILE
The Triple Jump of Detoxification Feel a littler lighter and take your health a littler higher. Help the body’s detoxification systems gently purge toxins and aim for alkalinity. Take a leap towards better health with the "Triple jump of purification." By Dr. Peter Jentschura
Hard to get rid of weight, sleeping problems, tooth sensitivity and bone weakness can all be signs of high acidity in the body. What can you do?
Successful detoxification by itself or in combination with other therapies can be effective for improving the general health of almost everyone for the energy to be your best physically and mentally.
Beauty and Alkalinity
Beauty and health are alkaline because our blood is alkaline. Our blood unites the cells in our body into one. Permanently, blood and trillions of cells need to be supplied with oxygen and nutrients. Our complete organism must be cleansed of carbon dioxide and other, mostly acidic, metabolic end products via the blood. Only in the alkaline, very narrow pH range of 7.35 to 7.45 our blood works optimally. A lower
pH-level can lead to vein occlusion, heart attack and stroke and other lifestyle diseases. To keep this life-critical pH within its narrow limits, the blood has developed various buffer systems. These systems do continuously ensure that the blood pH is maintained. In addition, the organism has various excretory organs such as kidneys, intestines and lungs. Also, our body detoxes via skin and mucous membranes to a certain extent.
Acidity on the Rise
Within just a few decades, we have drifted away from nature, our traditional diets and more active lifestyles. The result – acid excesses. Today, we consume too much animal protein, too many processed fats, too many finished products with additives, too much salt and sugar, too many white flour products, etc.
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Also, we do not physically move as much as in past centuries. Stress is a permanent burden. Our buffer systems and excretory organs are overwhelmed with a flood of acids and toxins. At the same time, our body lacks an abundance of real vital substances in today's diet, e.g. with organic vegetables, salads, sprouts and fruits. At the same time, nutrition is the only way to supply regenerative nutrients to ourselves.
Toxic Deposits
Acids and toxins, which cannot be excreted via kidneys, intestines, lungs or through the skin and mucous membranes may need support for neutralization. Since the body has limited capacities, acids and toxins, bound to water and fat, are simply deposited. This manifests usually for women as the beginning of cellulite and weight gain and for men as the classic "beer belly."
Triple Jump of Detoxification
Cleanse your body with the "triple jump of detoxification." A lot of modern day diseases can only exist because our body has no other option than to deposit these non-excretable toxic deposits. Purification means the removal of these toxic deposits from the skin and mucous membranes, cells, tissues, glands, joints and other organs of the body.
For our metabolism, this purification takes place in three steps:
1 ) Dissolution of the deposits into its components by a highly efficient herbal tea. 2 ) Neutralization – metabolism and safe removal of dissolved acids and poisons by means of an omnimolecular food. 3) Excretion – via the skin and mucous membranes through alkaline body care.
In order to promote health and beauty, and for peak performance mentally, as well as physically, it is of central importance to pay attention to acid-alkaline balance.
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Jentschura has designed a holistic product program to help achieve an acid-alkaline balance, which purifies and deacidifies. Jentschura's AlkalineCure® consists of the soothing, cleansing 7x7®AlkaHerb Tea, the omnimolecular 100-plant organic super food WurzelKraft® and the natural cosmetic product AlkaBath®, the basic mineral body care salt with a pH value of 8.5, which is a fountain of youth.t
alkaline-generating plant food
Purify For more than 25 years, Dr. h.c. Peter Jentschura has led scientific research in the areas of body chemistry, internal cleansing, and purification. The Founder and CEO of the Jentschura International GmbH in Muenster, Germany, Dr Jentschura is trained as a chemist, is an entrepreneur, health-pioneer, successful author, as well as the creator of a cutting-edge, highly effective purification program. Dr. Jentschura shares the keys to purifying our bodies and boosting our overall health and vitality.
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uSugarmat, the clever creator of the lightest (and most beautiful) yoga mats has teamed up with Healthy Directions for a Spring Giveaway! Make your practice blissful. The original artwork on these mats was inspired by the wallpapers that first fascinated French royalties and aristocrats in the 17th century. Jade Chinoise and Pink Pampas Chinoise are meticulously crafted to capture a modern and vivid oriental fantasy, originally painted in over a total of 450 hours. Each travel mat includes its own travel bag, sugar pouch. www.sugarmat.com Insta: #sugarmat #sugarpouch Visit: healthydirections.ca/prizegiveaways 36 Spring 2019 HEALTHY DIRECTIONS | healthydirections.ca
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PRODUCT PROFILE
Skin Relief from Head to Toe Eczema. Psoriasis. Itching. Hives. Manage skin issues from inside out with Execalm capsules and cream.
By Cyril Meyre, ND
The Power of Medicinal Plants
The phyto-therapeutic mix in this formula allows the elimination of metabolic waste by helping the blood, liver, kidneys and lymphatic system to function effectively. The selection of B vitamins and minerals, essential for regeneration of epithelial and growth of skin appendages are known to help prevent dry skin, dermatitis, rashes and skin eruptions and are essential for skin structure.
When a skin condition is present, the skin barrier is weakened, which can lead to infection. Babies who are born by caesarean section are especially vulnerable. A healthy skin barrier is key to healthy balanced skin. It prevents allergens, bacteria and irritants from penetrating into the body. A balanced oil to water ratio is key to help prevent skin from becoming dehydrated.
Established in 1984, Herbasanté is a family-owned and operated Canadian company, that specializes in providing a wide range of natural and non-toxic herbal remedies, manufacturing innovative and affordable products for more than 35 years. For more information visit: www.herbasante.ca.
References:
1. Barbara Kamer, Renata Pasowska, Elżbieta D.łka, Agnieszka Blomberg, Helena Rotsztejn Prevalence of atopic dermatitis in infants during the first six months of life. Postepy Dermatol Alergol. 2013 October; 30(5): 277–281
2. Tsiskarishvili N Vetal. Angio protectors in the treatment of rosacea with rutin. Georgian Med News.2014Mar;(228):51-4 3. Stevenson P Cetal. Wound healing activity of acylated iridoid glycosides from scrophularianodosa. PhytotherRes 2002;16:33-35.
4. British Herbal Pharmacopoeia. Keighley: British Herbal Medicine Association, 1983.
5. Wren RC. Potter’s New Cyclopedia of Botanical Drugs and preparations (revised, Williamson EW, Evans FJ). Saffron Walden: Daniel, 1988.
Execalm capsule is able to act on eczema, psoriasis, hives and itching, covering several aspects of the classification of eczema. In addition, the capsule has an impact on rosacea through rutin, as well as provides the body with elements that help restore and nourish the skin via the lymphatic system.
Figwort is stated to act as dermatological agent and a mild diuretic, and to increase myocardial contraction. Traditionally, it has been used for wound healing, and for chronic skin diseases, specifically eczema, psoriasis and pruritis.
Selenium supplementation provides clinical improvement in subjects with various dermatoses and is accompanied by an increase in gluthathion peroxidase values.
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HEALTHY DIRECTIONS | healthydirections.ca Spring 2019 37
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All You Need for Seed
GROW IT!
Although baby plants, called seedlings, are pretty easy to buy at the garden centers, when you grow from seed it is a lot cheaper, and you also have a lot more variety to choose from. A garden center may carry 20 or even 50 types of seedling tomatoes, but would you believe there are over 10,000 varieties of seeds available through online seed suppliers? By Carson Arthur, author of “Vegetables, Chickens & Bees”
When to Start
Different regions have different magical “planting dates” to tell you when you should start to plant your seeds outdoors. That planting date is calculated forward from the last frost. Promise me that, as enthusiastic as you are, you won’t get suckered into starting early—if the weather isn’t right or you get a frost, I’m telling you your plants will suffer. I’ve been burned so many times, and it’s not worth it—the guilt of freezing all those baby plants is something you just won’t forget.
In North America, there is a spread of 3 months during which our planting dates fall, and they are different, of course, in different regions, due to the different climates we have across the continent. If you’re on the east coast, you’ll need to wait until May 15. In the middle of the continent, May 24 is the typical ballpark date. To get an accurate planting date for your specific region, it’s best to look it up online; or ask your neighbor if they seem to know what they’re doing! Once you know this you are ready to roll.
Starting Indoors
My first time ordering seeds, I missed the little phrase on the back of several packages:
“Start indoors.” It really does mean that you have to start growing the seeds indoors (in a protected place with lots of light). The seed package has a lot of info on it that you need to understand before you begin planting. This is not info to skip over as it will help you avoid #gardenfails for sure, so make sure you read it thoroughly before tossing! Some seeds need to be started indoors a full 12 weeks before they are transferred to the garden outside. This is where many new seed growers fail. Certain plants, including peppers, tomatoes and eggplants, benefit from a good head start inside, because they need lots of time to produce lots of fruit. So once you know your magical planting date, count backward on the calendar to determine the date to start indoors.
Maturity Date
Before you plant any seeds, pay close attention to the maturity date—the length of time it will take the plant to start to produce a harvest. In northern areas, beware of plants that need more than 95 days because the time between your spring thaw and winter freeze won’t be long enough to get a crop. I tried to grow an amazing Japanese eggplant last year,
38 Spring 2019 HEALTHY DIRECTIONS | healthydirections.ca
and although the plant was healthy and I got fruit started, our first frost came early and I ended up with mush . . . #gardenfail (although technically it was a #seedfail)!
Depending on your timing, it might be easier to start with seed varieties that are labeled on the package as direct sow. These seeds are planted directly in the garden, so don’t have to be started indoors first. These plants are fast growers and don’t need extra time to produce a harvest. Radishes are a perfect example: They mature fast enough that you can grow a crop, harvest them and grow another round in the same spot, all within one summer.
most gardeners go with a DIY growing system, using artificial light and a timer. A growing system like this allows you to control the height of the light, helping your seedlings grow straight and tall.t
Carson Arthur is Canada’s go-to gardening expert. Over his 17-year career, Carson has worked with people across Canada on gardening, homesteading, and urban farming. He is also the author of “Vegetables, Chickens & Bees” published by Appetite by Random House.
Preparing to Seed
Once you’ve picked your seeds and figured out your timing, there are a few more things you should know. For a plant to grow from a seed, it will need light, oxygen, something to grow in, a growing medium (dirt!) and water.
Light
Seeds need at least 12–14 hours of intense light per day. A southfacing window providing southern exposure always works (provided that a large building isn’t blocking your sunlight), but
Excerpted from “Vegetables, Chickens & Bees” by Carson Arthur. Copyright © 2019 Carson Arthur. Published by Appetite by Random House®, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.
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