Healthy Directions Summer 2014 by Healthy Directions

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HEALTHY DIRECTIONS Summer 2014

The

CANADA’S TOP SUPERFOODS 18

www.HealthyDirections.ca

PAUSE FREE MENOPAUSE 8

Best

Summer Smoothies

CRISPY, LENTIL FRITTERS 14

Featuring Recipes from Pat Crocker, Natasha Kyssa & Hollywood Fitness Trainer to the Stars Harley Pasternak CHOOSE Your Favourite WIN a SMOOTHIE BlendTec Enter the prize giveaway at:

healthydirections.ca

Lovin’ Lentils with Chef Michael Smith 14

Blender

GEORGIAN BAY GETAWAYS 26

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Mmmm... Sweet Nothings!

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HEALTHY DIRECTIONS

SUMMER 2014

Contents » WOMEN’S HEALTH

DIETITIAN ADVICE

Energy, Fertility and Menopause 08

TAKING THE PAUSE OUT OF MENOPAUSE

A Smooth Transition is Possible

THE REAL REASONS YOU’RE SO TIRED

Natural Options for Infertility

CHILDREN’S HEALTH Nutrition and Supplements

FIT FOR LIFE 32

POLYCYSTIC OVARIAN SYNDROME OPTIONS

CANADA’S TOP SUPERFOODS Top Picks from Your Own Backyard

Fitness for All

Get Your Groove Back

Expert Food Advice

HOW TO GET FIT AT HOME Home Fitness Tips and Tools

GREAT DESTINATIONS Join the Adventure

DISCOVER GEORGIAN BAY Natural Getaway Gem

SUPER KID SUPPLEMENTS Boost Your Super Hero’s Potential

Necklaces for Eczema

Kitchen Inspiration 10

THE FIVE BEST SUMMER SMOOTHIES

DO YOU KNOW THE BEST SOURCE OF PLANT CALCIUM? Marine-Sourced Algae

CANADIAN NHP PIONEER AND NURSE RENE M. CAISSE The Essiac Story

SUMMER SKIN AND SKIN CONDITIONS Help for Acne, Psoriasis, Eczema

MACA, THE PERUVIAN GINSENG Food History and Trends

LOVIN’LENTILS Crispy Lentil Fritters Moroccan Lentils and Table Bread

SEASONAL ALLERGIES Finding Ahh Outdoors 20

Blueberry Quinoa Creamy Green Strawberry Fields Hot Watermelon Cooler Pink Lassi

NATURAL SEASONAL ALLERGY TREATMENTS Approaches to Avoid Achoo!

Pathways to Better Health

HAZELWOOD: A SAFE, ANTI-INFLAMMATORY

FOOD PASSIONS

HEALTHY STARTS

Plus more . . . 4 5 29 31 33

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

Visit healthydirections.ca for: » 3 Must-Try, Summer Dip Recipes, » Are We Pouring Our Problems Away?, » To Eat or Not to Eat? Soy and Cancer, » Is Going Gluten-Free for Everyone?, » Growing Healthy Kids and more.

HEALTHY DIRECTIONS | www.healthydirections.ca Summer 2014 3

HEALTHY DIRECTIONS

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» EDITOR’S NOTE

ummer is a time for rest and relaxation, getting into the great outdoors to be active and enjoying all the best of what a Canadian summer has to offer from food to adventure. For most of us it is a much needed time for renewal and revival.

SUMMER 2014 Vol. 16 No. 3 Your compass for natural health, wellness and outdoor adventure. Editor Charleen Wyman char@healthydirections.ca

Contributors Rachel Schwartzman, ND, Jennifer Hendry-Lynn, HBSc, ND, Harley Pasternak, MSc, Natasha Kyssa, Pat Crocker, Chef Michael Smith, Ellen Simone, ND, Christy Brissette, RD, Michele Sevier, DNM, DAc, Roy Kiss, Meredith Swierczynski, Leigh McAdam and Charleen Wyman, Sacha Elliott, ND, Maggie Fontaine, Kathleen Trotter, MS (Exercise Science), 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

Boost Your Fruit and Vegetable Intake with Smoothies One of the easiest and most neglected ways to improve overall nutrition and health is to increase fruit and vegetable consumption. Canada’s Food Guide suggests adult women 19-50 eat 7-8 fruits and vegetables a day and men consume 8-10. For those 51+ eating seven a day is recommended. Smoothies can help beat the summer heat and are a great way to boost fruit and vegetable intake even amoung the most discerning of teens. With plentiful baskets of fresh Canadian grown fruits and vegetables available as they come in season, the choices for smoothie recipes are limitless. However, some recipes offer more nutritional value than others. This edition, I challenge you to try all of our five featured top summer smoothie recipe picks. Cool off with one a week or weekend. Or, try one a day while on vacation at the cottage or at home. Pick a favourite and enter our draw for a free Blendtec Designer 725 Blender courtesy of the Blender Babes. Enter the draw on our website at: www.healthydirections.ca. Stocking Up for Back to Work and School Before starting back to work or school stock up on healthy food options and fruits and vegetables. Keep a few healthy extras prepared in the fridge like cut up carrots, celery and cucumber. That way, they are easy to grab when on the go. Tired of the same old crudités? Consider adding asparagus, a rainbow of sweet peppers, zucchini, peas, radishes, fennel or beans to your platter or lunch bag. If you don’t like to eat them completely raw consider blanching them or steaming them for a few minutes. Hummous is one of my new favourite snacks. It’s a wonderfully healthy and flavourful protein source that packs well and can be enjoyed with raw vegetables, crackers or a flatbread of choice. Try making a lentil hummous instead of chickpea and celebrate one of Canada’s top superfoods. Chef Michael Smith shares a few fabulous lentil recipes from around the world in this edition. We are also now featuring some must-try fantastic dip recipes at: www.healthydirections.ca. A trip to your local health food store before back to work or school is also in order to stock up on organic, natural foods and supplements for optimal energy and performance at work, school and play. Best of 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 Im po r t a n t : Always seek the opinion of your medical or naturopathic doctor before starting any complementary health program. Any information contained herein is intended towards that purpose; thus “Healthy Directions” and its contributing writers will not be held liable should this advice not be followed.

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» OUR CONTRIBUTORS A sought after trainer with celebrities, Harley pasternak holds a Masters of Science in Exercise Physiology and Nutritional Sciences from the University of Toronto and an Honors Degree in Kinesiology from the University of Western Ontario. He’s worked with Alicia Keyes, Halle Berry, Eva Mendes, Kanye West and Robert Downey Jr.

One of Canada’s best-known Chefs m ichael Smith is a passionate advocate for simple, sustainable home cooking and an inspiration for families creating their own healthy food lifestyle.

Kathleen t rotter, MS (Exercise Science), BA (Honours) is an ironman competitor, personal trainer and writer. She is passionate about fitness and trains the avid athlete and individuals living with osteoporosis, Parkinson's and scoliosi.Visit: kathleentrotter.com HEALTHY DIRECTIONS | www.healthydirections.ca Summer 2014 5

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Kids Should be Carefree

…So Should Their Supplements Carlson for Kids products contain no: wheat, casein, milk, rye, oats, MSG, preservatives, artificial colors or sweeteners, peanuts, eggs, corn or soy. Because you shouldn’t have to worry about what’s in the supplements your children take. 888-234-5656 | www.carlsonlabs.com

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» CHILDREN’S HEALTH NUTRITION

Super Kid Supplements Boosting Your Hero’s Health Potential By Rachel Schwartzman, ND Wondering if your kids are eating well and getting the nutrients they need to promote overall health and wellness? Good nutrition and a few supplements pack a powerful punch in the fight for better health and best school performance. It is important for kids to eat a variety of fruits and vegetables, whole grains, lean proteins, organic dairy products, beans and legumes, as well as, nuts and seeds. Take a quick glance at your child’s plate and make sure they are having a variety of the above mentioned foods. Try to minimize “white” food items such as rice, pasta, potatoes, flour and sugar. These tend to be devoid of valuable vitamins, minerals and fiber that are essential for healthy growth and development. If these “white” food items make up a large portion of your child’s meals or snacks start to switch to healthier options. Use whole wheat, brown rice or spelt pasta, brown rice, whole grain flours and sweet potatoes, and work towards lowering the sugar content by avoiding refined sugars and treats such as cookies, candies and chocolate bars. I try to teach my patients to “eat the rainbow” meaning they eat a variety of different coloured fruits and vegetables every day. If your little ones are reluctant to dive into the fruit or veggie platter here are a few simple tips to encourage them to eat more of these nutritious foods. Ask them to eat as many pieces as how old they are. Cut the pieces into fun and exciting shapes, or feed them in stages with the fruit or veggies coming first while they are most hungry.

MULTI-VITAMIN POWER

Even if your child eats really well there are a few basic supplements that are important for healthy childhood development and can be deficient in our little ones. A good quality multi-vitamin will make sure your child is getting all basic vitamins and minerals. This will contain a good dose of vitamin C and D as well as zinc, to help support a strong immune system. They also contain B vitamins that enhance energy levels, support healthy blood cell development and support the nervous system. Minerals such as calcium, magnesium and phosphorus are also included for healthy bone and teeth development. A multi-vitamin is not a replacement for healthy dietary choices, it provides you with low doses of basic nutrients so

if one day you are missing something from your diet, you are covered, but the key is to eat well everyday!

OMEGA-3 FISH OIL FOR BRAIN DYNAMISM

Omega-3 essential fatty acids are important for brain development, mental focus and a balanced mood. They also have anti-inflammatory properties that are so important in kids with eczema, asthma, allergies, and chronic infections such as ear or throat infections. Most people (kids included!) are deficient in omega-3’s; so, supplementation with a high quality fish or vegan algae oil is key. Some foods high in omega-3’s are flax or hemp seed oils, walnuts, and fatty fish (salmon, mackerel, anchovies, sardines and herring).

AVENGE TUMMY TROUBLES

Healthy gut flora that resides in our digestive tracts are paramount in supporting a healthy digestive system and overall immune function. A high quality probiotic will not only ensure bowel regularity, but will help to keep your little one’s immune systems healthy and strong all year round. If your child has a history or recent use of antibiotics then you definitely want to add a probiotic to their diet to help restore the friendly bacteria. Research also supports probiotics use to: lessen the duration of gastroenteritis, decrease antibiotic induced diarrhea, as well as support those with eczema and allergies. Rachel Schwartzman is a board certified naturopathic doctor practicing in Toronto. She has a general family practice with a special interest in women's health, fertility, pregnancy and pediatrics. When not practicing she spends time with her three young children, playing tennis, and creating healthy dishes for her family. Visit: www.rachelschwartzman.com HEALTHY DIRECTIONS | www.healthydirections.ca Summer 2014 7

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» WOMEN’S HEALTH

Taking the Pause, Out of Menopause By Jennifer Hendry-Lynn, HBSc, ND Hot flashes, mood swings, and weight gain, are the menopause trio every woman dreads. Like puberty, menopause is a natural transition in a woman’s life that marks the end of her reproductive years. When a woman’s menstrual period stops for one full year due to the end of egg production in the ovaries, that woman is said to be in menopause. The period of time leading up to menopause is termed perimenopause, and postmenopause is the period of time after menopause. While many women breeze through menopause with little to no signs of the transition, some women are literally desperate to feel the next breeze to combat their terrible hot flashes. Once the ovaries stop producing eggs, there is a drop in estrogen production. Our adrenal glands are supposed to pick up the slack, and produce more estrogen. The adrenal glands are hormone-producing glands that are perched on top of the kidneys. They are best known for their cortisol or stress hormone production. Given the stress associated with life’s demands, our adrenal glands are often not up to the task of compensating for the drop of estrogen in a woman’s body during menopause. As a result of the drop in estrogen, some women develop a number of menopausal symptoms including: hot flashes, vaginal dryness, low libido, insomnia, mood swings, and weight gain to name a few. In North America, stress is an epidemic. We have busy and demanding schedules that keep cortisol levels constantly high. A consistently high level of cortisol in the body is damaging both physically and mentally. Persistently high cortisol levels can also lead to menopause-like symptoms before menopause. Moreover, high cortisol can also worsen existing menopausal symptoms. The drop in estrogen associated with menopause can also negatively impact cortisol levels in the body. Estrogen helps to maintain healthy cortisol levels, so a side effect of menopause often includes an increased stress response. To combat the negative effects of stress, leading a healthy lifestyle, practicing relaxation techniques, and supporting your adrenal glands can all help to minimize or prevent menopausal symptoms. The changes in a woman’s hormones can cause more than just the annoying and possibly debilitating symptoms. These hormone changes can affect bone health, heart health and blood sugar regulation in the body. In addition, the risk of developing some cancers increases too. So, the importance of a healthy lifestyle becomes even more critical once a woman reaches menopause, not only to prevent the dreaded uncomfortable symptoms, but also to support healthy aging. 8 Summer 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

There are a number of popular of natural supplements with many beneficial effects to help manage the symptoms of menopause. Black cohosh, chaste berry, red clover, and sage, to name a few, have been used successfully by many women to help combat hot flashes, vaginal dryness, low libido, etc. However, natural does not necessarily mean 100% safe. It is important to work with a naturopathic doctor to ensure the supplements you are taking are safe and effective for you. Eating a nutritious diet is essential for a healthy and symptom free life, especially as we age. Although this may seem like common sense, it is often the one area we neglect to make changes to because it can be inconvenient and hard. However, with a little planning, eating a whole foods diet rich in fresh vegetables and fruit, whole grains, lean meats and healthy fats can help balance hormones and decrease menopausal symptoms. If eating a healthy diet was not hard enough, many women also struggle to find the time and/or motivation to get physically active. Yet, the benefits of exercise are well studied. Exercise not only improves cardiovascular and bone health, but it has been shown to directly improve the symptoms of menopause, such as decreases in hot flash frequency, improved sleep quality, reduction of cholesterol, improved mood, and blood sugar regulation. Being physically active four or more days a week for 45-60 minutes can have remarkable effects on a woman’s health in the menopausal years. Aerobic and resistance/strength training are an excellent source of exercise, but even walking at a good pace has been shown to have health protective effects. While women may struggle with menopause symptoms, they should not be debilitating or severe. Leading a healthy lifestyle is one excellent way to make the transition in menopause easy. Leading a healthy lifestyle includes: quitting smoking, decreasing alcohol consumption and making healthy diet and exercise choices each day. If you are in doubt or struggling with the right plan for you, it is always a good idea to consult with a naturopath. An individualized health assessment, hormone testing and a physical examination can all help guide a treatment plan to meet your specific health goals. Jennifer Hendry-Lynn, HBSc, ND has a family practice in Cambridge, Ontario at ReAlign Health. To book an appointment call 519-650-1630. Visit: www.realignhealth.com

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» FOOD PASSIONS BEST SUMMER SMOOTHIES

The

Best

Summer Smoothies CHOOSE Your Favourite WIN a SMOOTHIE BlendTec Enter the prize giveaway at: healthydirections.ca

Blender

We’ve chosen our five favourite smoothie recipes from top Canadian and North American cookbooks to share with you. Have a sip and choose your favourite for the chance to win a free blender! Enter to win at: www.healthydirections.ca

Blueberry Quinoa and Creamy Green Smoothie recipes are from The Body Reset Diet Cookbook by Harley Pasternak, MSc. Copyright © Bodiworx Health & Fitness, Inc., 2014. Reprinted by permission of Penguin Canada Books Inc. Photography: Maya Visnyei Photography 10 Summer 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

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Blueberry Quinoa

Creamy Green

The Peruvian super-grain quinoa is nearly a complete food in and of itself. It’s a complete protein (meaning it provides all the essential amino acids), it’s high in water-soluble fiber, and it contains healthy fats.

This smoothie contains two amazing sources of essential fatty acids: chia seeds and avocado.

2 tablespoons cooked quinoa 1 cup unsweetened almond milk ½ large frozen banana, chopped ½ cup (125 mL) frozen raspberries ¾ cup (175 mL) frozen blueberries ½ serving unsweetened protein powder 1 tablespoon (15 mL) wheat germ Ice cubes (optional) Place all ingredients in a blender in the order listed. Add ice if preferred. Blend until desired consistency is reached, adding water to thin out if necessary.

½ cup water (or more, depending on preferred texture) ½ small frozen banana, chopped 2½ cups fresh spinach ½ cup chopped cored unpeeled apple ⅛ avocado, peeled and sliced ½ serving unsweetened protein powder 1 tablespoon chia seeds ½ cup nonfat plain Greek yogurt Ice cubes (optional) Place ingredients in a blender in the order listed. Add ice if preferred. Blend until desired consistency is reached, adding more water to thin out if necessary. For men or those 170 pounds and up, increase ingredients by onethird.

HEALTHY DIRECTIONS | www.healthydirections.ca Summer 2014 11

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» FOOD PASSIONS BEST SUMMER SMOOTHIES

Strawberry Fields Smoothie MAKES 1–2 SERVINGS The ultimate “mylkshake.” Over the years, I’ve fooled many of my son’s “fussy eater” friends into believing that this creamy pink shake is made with “normal” ingredients! Be sure to slip in nutritional extras like I do. 2 cups (500 mL) almond (or other non-dairy) mylk 2 cups (500 mL) frozen strawberries ½ banana (fresh or frozen) 2 tbsp hemp seeds 2 tsp melted coconut oil 1 tsp vanilla extract 2–3 pitted soft Medjool dates In a blender, process all ingredients until smooth.

Courtesy of The Simply Raw Kitchen by Natasha Kyssa. Copyright @ 2013 Reprinted with permission. Arsenal Pulp Press, Vancouver

Hot Watermelon Cooler 1⁄2 cup cranberry juice 2 tbsp freshly squeezed lime juice 1 slice watermelon, cut into chunks 2 tbsp chopped hot green chiles 2 ice cubes

DIRECTIONS In a blender, combine cranberry juice, lime juice, watermelon, chiles and ice. Secure lid and process using the chop or pulse function until smooth.

12 Summer 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

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CHOOSE Your Favourite WIN a SMOOTHIE BlendTec Enter the prize giveaway at:

healthydirections.ca

Blender

Pink Lassi 1⁄2 cup cranberry juice 1⁄4 cup frozen raspberries 6 frozen strawberries 1⁄4 cup plain yogurt

In a blender, combine cranberry juice, raspberries, strawberries and yogurt. Secure lid and blend from low to high if using a variable speed blender until smooth.

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» FOOD PASSIONS LOVIN’ LENTILS

Crispy Lentil Fritters 1 cup of Canadian split red lentils 1 cup of water 1/2 teaspoon of salt 1 freshly minced onion 1 tablespoon of peeled ginger root, finely chopped 1 handful of freshly chopped cilantro vegetable oil for frying

DIRECTIONS

Courtesy of Lentil Hunter, Recipes from Around the Globe with Chef Michael Smith.

Stir the raw red lentils, water and salt together, cover the works and soak them for an hour or two. They’ll rehydrate and soften considerably as they absorb almost all of the moisture. Transfer the lentils, water and onion to your food processor and puree them until they’re smooth. Add the ginger and cilantro and process just long enough to stir the works together. You can make this batter in advance and refrigerate until needed. The batter may seem wet but it will hold together as you fry it. Pour 3 inches or so of oil into a large soup pot or shallow skillet and bring to a constant steady 365° F using a frying or candy thermometer to accurately judge the temperature. Alternatively fire up your counter top deep fat fryer. Using two spoons – the first to scoop, the second to release the batter – gently drop dollops of the batter into the hot oil. Stir gently until the fritters cook through and lightly brown. Strain them out and rest briefly on folded paper towel to absorb any extra oil.

LENTIL TIPS

Lentils are dried seeds. Red lentils are further hulled and split, a process that removes their tough outer seed skin. This allows red lentils soaking in water to more easily absorb moisture. Given time – an hour or two, even overnight –they’ll rehydrate and tenderize, all without heat. That’s why the lentils in the fritters are able to cook so quickly, in just minutes.

14 Summer 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

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Moroccan Lentils & Table Bread 2 cups of Canadian green lentils 1 shredded onion 1 tablespoon of ginger powder 1 tablespoon of paprika 1 tablespoon of cumin 1 teaspoon of turmeric or curry powder 1 teaspoon of cinnamon 1 teaspoon of black pepper 1 teaspoon of salt 2 ripe tomatoes, grated through the largest holes of a standard box grater, skin discarded 2 heaping tablespoons of tomato paste 6 cups of water a handful of tender parsley leaves and stems, lightly chopped 1 loaf of rustic whole-grain bread for tearing and sharing

DIRECTIONS Measure all the ingredients except the parsley and bread into a medium sauce pan. Over medium high heat, while stirring gently, bring the works to a full furious boil. Adjust the heat lowering the pace to a slow steady simmer.

Cover and continue cooking until the lentils are tender and delicious, about 30 minutes. Turn off the heat and rest for 10 minutes or longer as you ready the rest of your meal. At the last minute stir in the parsley. Pour the dip into one large festive bowl or several smaller ones. Serve and share with lots of rustic bread for tearing and dipping.

Courtesy of Lentil Hunter, Recipes from Around the Globe with Chef Michael Smith. Check out the web series at: lentilhunter.ca

HEALTHY DIRECTIONS | www.healthydirections.ca Summer 2014 15

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» WOMEN’S HEALTH

The r eal r easons You’re So Tired... By Ellen Simone, ND

Low libido? Low energy? Disturbed sleep?

When someone asks, “How are you?” are you likely to respond with, “Good, but I’m so tired!”? Low energy is one of the most common complaints I see in my naturopathic practice. Feeling exhausted can be due to a number of factors that once identified can be changed to improve your energy levels and leave you feeling vibrant at the end of your busy day.

As a naturopathic doctor, I assess all the factors that may be contributing to your health and how you are feeling. For some, there is a single cause for their tiredness. For others, it is a combination of factors that need to be improved before they are feeling energetic again. Everyone is different, which is why the individualized treatment approach a naturopathic doctor provides is essential for those seeking a holistic approach to their health concerns. Here are some of the real reasons you are so tired that naturopathic doctors can help you identify and treat:

When you are in burnout mode, your adrenal glands do not adequately respond to stressors resulting in symptoms of chronic stress such as low energy, sleep disturbance, digestive symptoms, lowered immune system function, irritability, anxiety, depression, decreased libido, and cravings for sweets, salt and caffeine to give you the boost of cortisol you need to go on with your day. The level of adrenal gland dysfunction you are experiencing can be assessed by your naturopathic doctor using salivary hormone testing to measure cortisol levels.

STRESS AND ADRENAL FATIGUE

A state of chronic stress and adrenal fatigue impacts the function of the thyroid gland and can lead to suboptimal thyroid function. In the long run, this can lead to the development of hypothyroidism. Symptoms of hypothyroidism include: low energy, weight gain or the inability to lose weight, depression, dry skin, constipation, hair loss/thinning, and intolerance to cold. Your naturopathic doctor can assess your thyroid function through a simple blood test to measure your thyroid hormones.

Our busy, over scheduled and demanding lifestyles provide chronic, daily stressors on the body. When you face short-term stressors, your adrenal glands pump out adrenaline (AKA cortisol, the stress hormone) which turns on your nervous system to alert ‘fight or flight’ mode. ‘Fight or flight’ mode is useful if you have to respond to immediate stressors (the classic example is running away from a bear!). However, chronic everyday stressors cause your adrenal glands to become fatigued because they have been releasing cortisol for a prolonged period of time which leads to a state of exhaustion resulting in burnout. 16 Summer 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

SUBOPTIMAL THYROID FUNCTION

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NUTRIENT DEFICIENCIES

Nutrient deficiencies are another cause of fatigue. The top three nutrients associated with low energy are iron, vitamin B12 and vitamin D. It is common to have suboptimal levels of these nutrients and your levels can be determined through blood testing. Your naturopathic doctor can help you achieve optimal levels by correcting deficiencies through improving your nutrition or prescribing high quality nutritional supplements when needed. Your naturopathic doctor can also help identify and address the root cause of the nutrient deficiency to prevent a reoccurrence.

INADEQUATE NUTRITION

Poor nutrition is another common cause of low energy. Increasing your protein consumption is often a key factor in providing the fuel your body needs to function in our fastpaced lifestyles. Macronutrient balancing, which means including protein, healthy fats and carbohydrates together in all of your meals will play an important role to optimal blood sugar balance, If your blood sugar is out of control, drastically rising and falling, it can lead to periods of low energy and sugar cravings. Your naturopathic doctor can provide valuable nutritional advice to assist you with macronutrient balancing and achieving your daily protein requirements.

POOR SLEEP

Lack of sleep is yet another primary cause of feeling tired. During sleep your body is able to rest and repair itself. If you are not providing your body with the necessary 6-8 hours per night to rejuvenate, this can leave you feeling tired. Another problem is poor sleep quality. You may be sleeping for 6-8 hours but it may be interrupted, restless, or not deep enough. Ensuring a dark, quiet sleep environment, creating a calming bedtime routine, and going to sleep at the same time each night can contribute to improved quality of sleep. Your naturopathic doctor can identify areas in your sleep hygiene that need improvement and treat other reasons for poor sleep such as chronic pain, anxiety, frequent urination and hormone imbalance.

LACK OF EXERCISE

Exercise is the final factor that plays a role in your energy levels. Exercise helps you respond to stress, regulates mood, and increases circulation to help deliver essential nutrients and oxygen to your tissues which helps with energy production. Both a lack of exercise and an excessive level of exercise can leave you feeling tired. Speak to your naturopathic doctor to determine what level of exercise will provide you with an optimal level of energy and to learn the lifelong health benefits of including exercise into your lifestyle routine.ď&#x20AC;ł Ellen Simone is a naturopathic doctor in Ottawa, Ontario. She holds a Bachelor of Physical Health and Education from the University of Toronto and completed her Doctor of Naturopathic Medicine degree at the Canadian College of Naturopathic Medicine. She focuses on family wellness. Visit: www.drellensimone.com HEALTHY DIRECTIONS | www.healthydirections.ca Summer 2014 17

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Popular Picks for Better Nutrition By Christy Brissette, RD No need to travel the world in search of the next superfood. These nutrient-packed Canadian wonders are found in your own backyard!

1. SASKATOON BERRIES

Don’t be fooled by their name: these blueberry doppelgangers aren’t just found in the Prairies. They also grow wild in British Columbia and Northern Canada. These berries may look and taste similar to blueberries, but are actually higher in antioxidants. The type of antioxidants in Saskatoon berries, called anthocyanins, may help protect healthy cells from damage from the environment and aging, prevent LDL cholesterol from oxidizing and reduce the risk of heart disease. Saskatoon berries are high in fibre, providing double the amount of fibre as blueberries and triple the amount as strawberries. Fibre helps reduce the risk of heart disease, colorectal cancer and diabetes. Having 3/4 cup of Saskatoon berries will provide you with 70% of the manganese that most people need in a day. Manganese is part of an antioxidant compound and is also needed for calcium absorption and stable blood sugar levels. How to enjoy: Find Saskatoon berries frozen or dried or as a jam or syrup. Use Saskatoon berries any way you would use other berries: in smoothies, as a topping for yogurt or cereal, or use the dried berries in trail mix.

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2. HEMP HEARTS

Grown across Canada from BC to Ontario, shelled hemp seeds, also known as hemp hearts are an excellent source of protein and omega-3 fatty acids. They have almost double the amount of protein as flax seeds and contain all of the essential amino acids. The type of protein in hemp is easier to digest than proteins found in most nuts and legumes. Hemp hearts also contain the omega-6 fatty acid gamma linolenic acid (GLA) which can help reduce inflammation and promote healthy skin, hair and nails. How to enjoy: Hemp hearts are tasty sprinkled on salads, in yogurt or cereal and in smoothies.

3. ZUCCHINI

This summer squash is far from ordinary. Grown across Canada in the warmer months from July to October, zucchini is rich in antioxidants such as lutein and zeaxanthin. These antioxidants work to boost the immune system, protecting you from illness and preventing free radical damage that can lead to chronic diseases such as heart disease and cancer. Zucchini is an excellent source of vitamin C and manganese, and a good source of vitamin A. Vitamin C helps boost the immune system and is needed to form collagen, a protein required for healthy bones and skin. Manganese is needed to form and maintain strong bones, for blood clotting and healthy brain and nerve function. Vitamin A helps prevent macular degeneration, the decline of eyesight due to aging. Zucchini is a very good source of fibre, containing 2.5 grams per cup of sliced zucchini. Some of this fibre is in the form of pectin, which may help keep blood sugar and insulin levels within healthy ranges. How to enjoy: Zucchini is excellent roasted, grilled, steamed or grated raw into frittatas, meatballs and baked goods.

4. ATLANTIC MACKEREL

Move over, salmon – there’s a new fish in town. Atlantic mackerel gets check marks in every box: it’s on the Monterrey Bay Aquarium’s “Super Green List” for being sustainable, low in mercury and an excellent source of long-chain omega-3 fatty acids. Mackerel has almost double the amount of omega-3 fatty acids as salmon. Anti-inflammatory omega-3s help lower the risk of heart disease, Alzheimer’s disease, depression and stroke. Mackerel is also an excellent source of vitamin D, which is needed for bone health and may help reduce cancer risk. Mackerel and other fish are rich in nutrients such as vitamin B12 and selenium. Vitamin B12 is needed to make red blood cells. Selenium is a mineral that works as an antioxidant, particularly when paired with vitamin E. It is important for a healthy immune system as it is needed to build white blood cells. Eat 2 servings of fish such as mackerel per week as part of a healthy diet. One serving is 75 grams or the size of a deck of cards. How to enjoy: Cook mackerel in parchment paper in the oven to gently steam the fish, lock in smells and minimize clean up. It’s crispy and delicious grilled on the barbecue.

5. LENTILS

Did you know Canada is the world’s largest exporter of lentils? This small but mighty pulse is rich in fibre, protein, manganese and other essential nutrients, and is one of the most affordable superfoods on our list. Lentils are very high in fibre: a ¾ cup serving provides 12 g. This is half the amount of fibre that most women need in a day and 1/3 the amount most men need each day. Diets high in fibre-rich foods are associated with a lower risk of colorectal cancer, type 2 diabetes and obesity. Some studies have shown that eating pulses such as lentils can lower insulin and blood sugar responses after a meal. A study showed not only to lentils lower the blood sugar levels of the meal they are eaten at, but also at the next meal 4 hours later! This is excellent news for prevention and management of diabetes. How to enjoy: Lentils are wonderful in soups and stews, and make a great substitute for red meat in pasta sauce. Pureed lentils can be used to replace fat and add moisture in baking.

6. MAPLE SYRUP

What’s more Canadian than maple syrup? Stand tall and proud knowing this breakfast staple contains more than 50 different antioxidants. The antioxidant strength of Canadian maple syrup is similar to that of broccoli! Canada is the top producer of maple syrup in the world, with over 90% of Canadian maple syrup being produced in Quebec. The glycemic index of pure maple syrup is low (rated a 54 on the Glycemic Index, a similar value as plain oatmeal). Check the label to make sure you’re buying pure maple syrup and not a version that has been blended with corn syrup. The blended products can have as little as 3% maple syrup and an average Glycemic Index of 127 (high GI). Even though maple syrup has nutritional benefits from antioxidants, it is still a form of sugar. As with any sweetener, use small amounts. How to enjoy: The classic way: drizzled over buckwheat pancakes or French toast, or branch out and get adventurous and use it to replace other sweeteners in your coffee or tea and baking, in hot cereal, or make a tasty salad dressing by combining it with olive oil and vinegar. Can you guess superfood number 7? Find out at: www.healthydirections.ca Christy Brissette is a registered dietitian and media spokesperson specializing in nutrition to prevent and manage chronic diseases such as diabetes, heart disease and cancer. Christy develops, facilitates and researches innovative programs such as cooking classes.

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» NATURAL HEALTH ALLERGIES

Natural, Seasonal Allergy Treatments Out with Achoo. Find Ahhh Outdoors.

Out with Achoo. Take Back the Outdoors!

By Michele Sevier, DNM, DAc It is medically known as allergic rhinitis, literally interpreted as allergic nose inflammation, most commonly known as allergies, but to millions of Canadians who fall prey to them, probably best referred to as true misery. Allergies can develop at any age and are often related to immune depression. An allergic condition evokes an inappropriate response from the body’s immune system, mistaking a simple irritant as a deadly enemy thereby creating an overreaction to what is ordinarily a harmless foreign substance. An allergen is the foreign substance that causes a reaction within the body leading to a cascade of events. When it invades the body, the allergen is often consumed by a macrophage (immune cell) which then begins a chain of reactions resulting in the production of histamine and other chemicals. The release of histamine causes the irritating symptoms associated with allergic reactions along with an inflammatory response. Seasonal allergic symptoms predominantly involve the respiratory system and the lining of the nasal passages evoking irritating symptoms like wheezing, coughing, runny nose, watery and bloodshot eyes. Headaches are very common due to sinus congestion. Hayfever is the most common form of seasonal allergic rhinitis or allergy. It often flares due to contact with various pollens and 20 Summer 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

spores of trees, grasses, weeds and ragweed. Mold spores can cause seasonal allergies as they can be airborne for extended periods of time throughout the spring, summer and fall. Treatment from a modern medical perspective utilizes prescription drugs based on the symptoms and severity of the allergic reaction. Antihistamines along with decongestants are often used to stop the itching and sneezing caused by the release of histamine. Many antihistamines cause drowsiness and may adversely affect coordination. Dry mouth is another common side effect. Allergies definitely affect the quality of one’s life. For those individuals who suffer from the constant symptoms it is imperative to find solutions to reduce the discomfort while supporting the body’s systems as naturally as possible.

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WHAT CAN BE DONE?

As with any prevention program, an individual’s body terrain/environment should be addressed through modifications to the diet and lifestyle, reducing stressors and exposure to allergens. Our food has become increasingly “convenient”; high in sugar and calories while low in nutrients. Make sure to reduce or remove these “pro-inflammatory” foods and beverages including refined and pre-packaged products and those containing saturated fats. Avoid mucous forming foods including dairy products and meat. Steer clear of allergenic food including wheat and gluten. Inflammation is an important symptom to address in any disorder but when it comes to an allergic response, some immune cells once activated can contribute to tissue damage and further exacerbate chronic inflammation. Increase foods rich in omega-3 EPA/DHA found in cold water fish or supplement with a high-potency omega-3 product. These essential fatty acids encourage the body’s production of inflammation-suppressing compounds and help turn inflammatory reactions off when they are no longer needed. The flavonoid quercitin is a naturally occurring nutrient that is found in various fruits and vegetables. It is a potent antioxidant often used as an anti-allergenic as it can prevent the release of histamine thereby mitigating many allergic symptoms. It decreases the number of cells contributing to allergic responses while blocking enzymes to reduce inflammation and strengthening cells walls. The synergistic use of vitamin C and quercitin can be beneficial. Vitamin C supports the immune system in general while enhancing the effectiveness of bioflavinoids. Studies show that vitamin C exerts a number of effects against histamine. This vitamin has the ability to not only prevent the secretion of histamine but to increase detoxification of this substance. Another popular compound is resveratrol. Research has confirmed its potent antioxidant reputation. And much like quercetin, resveratrol can block the release of histamine to help alleviate symptoms. Unlike many over-the-counter antihistamines, these natural health remedies do not cause drowsiness or reduce alertness. For people looking for effective combination products, there are a number of great products available at your natural health store or through your professional practitioner. And, don’t forget about various therapeutic treatments. Sinus irrigation with a saline and water solution can help flush out the pollen in the nasal passages. Daily or twice daily washes will help reduce congestion and help hydrate the nasal area. Lymphatic treatments, acupuncture, chiropractic, allergy testing and other therapies can be powerful allies to not only reduce symptoms but to address the underlying allergic condition. Michele Sevier, DNM, DAc is an educator and advocate of natural health and healing. As an independent advisor for Nutrition House, she is actively involved in many facets of integrative medicine including the formulation of specialized supplements and providing natural health solutions to the general public. Contact Michele through Nutrition House’s “Ask Our Expert” service at www.nutritionhouse.com

The Healthiest Calcium in the Wor World! W or o ld!

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» PRODUCT PROFILE NATURAL BALANCE

Do You Know the Best Plant Source of Calcium? By Roy Kiss While there are many healthy options when it comes to food sourced calcium an ancient one stands the test of time, if not taste. Marine-sourced algae is not only rich in calcium but unlike other forms of non-food sourced calcium is better utilized by the body and does not get deposited in arterial plaque at high doses. Calcified arterial plaque may clog arteries, causing an increased risk of heart attacks and strokes (Boland et al, University of Auckland, BMJ, 2011).

Health exper ts recommend getting your calcium from wholefood sources. Now you can with SeaCal PLUS™ and Calcium Balance™ powdered drink mix. Each capsule or scoop provides an exact amount of ORGANIC WHOLEFOOD CALCIUM guaranteeing you get healthy calcium to your bones.

A NEW CANADIAN STUDY FROM MCGILL SHOWS CALCIUM HELPS WOMEN LIVE LONGER

Do women need calcium for bone insurance and added longevity? Yes, says a recent Canadian study conducted by McGill University. It shows: • Taking a calcium supplement of up to 1,000 mg per day can help women live longer • There is a 22 per cent cut in risk of death over a 10-year period compared with women who are not taking calcium supplements

THE BEST SOURCE OF CALCIUM IS A NATURAL FOOD SOURCE

Ingesting calcium from foods does not cause arterial calcification. Foods that naturally contain calcium also supply other minerals which direct the calcium into bone rather than soft tissues like arteries, kidneys and eyes. A food source of calcium from an ocean algae is a safer choice than rock calcium because it is a natural balance of nutrients.

Plant Sourced Calcium Available at your local health store. Info call: 1.800.667.2011 naturalbalanceproducts@telus.net

The Dif ference Y You ou Can Feel Brand™

WHY SEACAL PLUS BEATS ALL OTHER CALCIUM SUPPLEMENTS

SeaCal Plus plant calcium is derived from organic, marine algae from the Irish Sea. SeaCal Plus is not just calcium. It contains calcium, magnesium and over 70 other important trace minerals. It has been well documented in nutritional research that the combination of calcium and trace minerals together enhances the rate at which calcium absorption takes place in humans

and also contributes to bone mineral density. These minerals are present in SeaCal Plus and they are all naturally occurring and 100% plant derived. Being plant derived means that SeaCal Plus is also void of any lactose and suitable for vegans. It is also FDA GRAS recognized. SeaCal Plus is enhanced with vitamin D3, natural vitamin K2, boron, and magnesium glycinate to further assure calcium is utilized by your bones. The Aqua-Min® material used in Natural Balance® SeaCal Plus has under gone several independent clinical studies. These studies have shown that the materials in Natural Balance® SeaCal Plus is highly bioavailable compared to conventional calcium salts. It has been shown to enhance bone mineral integrity to a greater extent than other mineral sources. Natural Balance® SeaCal Plus is highly effective for nourishing bone and joint health. Peer reviewed and published research has shown that the materials used in the Natural Balance® SeaCal Plus is more effective (faster acting, etc.) than many other supplements widely used in the nutritional industry for calcium intake. References:

1) M. J. Bolland, A. Grey, A. Avenell, G. D. Gamble, I. R. Reid. Calcium supplements with or without vitamin D and risk of cardiovascular events: reanalysis of the Women’s Health Initiative limited access dataset and meta-analysis. BMJ, 2011; 342 (apr19 1): d2040 DOI 2) David Goltzmanet et al. Calcium and Vitamin D Intake and Mortality: Results from the Canadian Multi-centre Osteoporosis Study. JCEM, July, 2013.

Courtesy of Natural Balance: call 1-800-667-2011 or visit www.naturalbalanceproducts.ca

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Âť CANADIAN SUPPLEMENT HISTORY

THE ESSIAC STORY

Natural Health Product Pioneer and Nurse Rene M. Caisse Ahead of her time and a heroine of the Canadian natural health industry, this modest Canadian nurse discovered a natural herbal formula and offered free treatments. Made only in Canada, ESSIACÂŽ is the original proprietary herbal formula from Rene M. Caisse, RN, a Canadian nurse renowned for her significant contributions to the field of natural health. From 1922 to 1978, Nurse Caisse used her herbal remedy to help restore wellness to many people. And since 1922, ESSIAC has become known worldwide as a trusted herbal supplement, recommended by healthcare practitioners, health and wellness centers, and pharmacies.

A DEDICATED NURSE AND INNOVATOR

Rene was one of eight girls in a family of 11 children and was the third daughter born to Joseph and Friselde Caisse. The Caisse family moved to Bracebridge from Peterborough in the late 1800's. Joseph, a tobacconist, died at 60, but Friselde, a seamstress lived until she was 90. Rene treated her mother in her 72nd year, after it was found she had cancer of the liver. After 10 days of treatment, Friselde began to recover and lived another 18 years. Rene's entire life was dedicated to the nursing profession and it was during the early years of her career that she came upon the cancer treatment which was to dominate the rest of her life. It was in Haileybury Hospital, Ontario, that Rene first learned of the herbal tea which she believed could cure cancer. An elderly woman who had cured herself of breast cancer years earlier, gave Rene the recipe for the First Nations herbal remedy. Over the years which followed, Rene refined the recipe. Hundreds received ESSIAC at Nurse Caisse's Bracebridge clinic and in the late 1930's, there was a lot of public pressure to have it recognized by the medical profession as a cancer cure.

PASSING ON THE TRADITION

Before she passed away in 1978, Nurse Caisse signed her formula over to Resperin Canada in a notarized agreement known as ESSIAC Canada International. For over 12 years, ESSIAC has been approved in writing by the FDA as an herbal supplement with no medical claims. ESSIAC is currently one of only a few companies approved by the Health Protection Branch of Health Canada and been given a Natural Product Number (NPN). For further information email: maloney@essiacfromcanada.com. Visit: www.essiacfromcanada.com or call (561) 585-7111

ESSIAC TODAY

ESSIAC (Caisse spelled backwards) is an all natural, safe, effective, drug free, gluten free and MSG free product when taken as suggested. ESSIAC from Canada is a traditional herbal supplement which helps to support the immune system, promote energy levels and facilitate detoxification. ESSIAC can be taken with any vitamin or supplement, any prescription and by those who are presently being treated with chemotherapy or radiation or have been. A formulation of premium-quality herbs, ESSIAC from Canada is produced in cGMP compliant facilities. ESSIAC comes in powder formula (1.5 oz. 42.5g), extract formula (10.5 oz., 300 ml) and vegetable capsules (60 caps 500 mg). HEALTHY DIRECTIONS | www.healthydirections.ca Summer 2014 23

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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. • 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 3-4:00 am in the morning, about 4 to 5 hours of deep sleep. Her fatigue and dizziness disappeared as well. • 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.

SAgEE CANAdA WELLNESS

d istributor/retailer inquiry welcome.

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

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

ALBERTA For details please call: 403-770-2809

BRITISH COLUMBIA For details please call: 604-628-2370

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

Our Clinical Services Focus on: Insomnia, Memory Loss, Alzheimer’s, Dementia, Parkinson’s, Anxiety, ADD, ADHD, Stroke, Autism, Epilepsy, Seizure, Headache, High Blood Pressure, Diabetes, Menopause

SAgEE INgREdIENTS Korean Ginseng Extract Grape Seed Extract Lycium Barbarum Extract Blueberry Extract Ginkgo Biloba Extract

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

www.canadasagee.com ALBERTA 403-770-2809 | 780-669-9555 BRITISH COLUMBIA (604) 628-2370

ONTARIO For details please call: 416-907-3586

Our TCM Wellness Clinic offers:

ONTARIO Tel: (905) 477-8558 (416) 907-3586 (613) 482-6589 (514) 907-3299

24 Spring 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

1-888-212-0213

info@sagee.ca

Suite 303, 170 Sheppard ave. e ast (e ast of Yonge) n orth York, On M2n 3a 4

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» CORPORATE PROFILE DIAMOND FORMULAS

Summer Sun and Skin Conditions By Meredith Swierczynski Remember being young and carefree, enjoying the sun and playing outside without irritating skin conditions and the worry of sun damage. For many of us, those days are behind us. We still love the sun, but now we slather on the sunblock in an attempt to protect ourselves from the harmful UV rays. Many of us deal with skin conditions all year round: acne, psoriasis, eczema, rosacea and cold sores. The summer months tend to make these conditions worse. You may have heard that sun can help clear up outbreaks from eczema, psoriasis and atopic dermatitis. While this is true, outbreaks can also become worse in the summer because of overheating and excessive sweating—which can cause increased itching. Sunblock does protect our skin from harmful UV rays. However, it can also be irritating to those of us who suffer from eczema. The following vitamins help address the outbreaks: beta carotene is necessary for the repair and maintenance of skin and mucous membranes. It also enhances the immune system. Vitamin E helps to prevent cell damage, improves circulation and repairs tissues. Selenium is an antioxidant. It works synergistically with vitamin E to protect tissues and cell membranes. Acne sufferers may deal with more outbreaks in the summer months because the excessive heat causes our body’s to sweat more. Sweat contains toxins and other substances from your body that once are inside your pores will cause your skin to break out. The summer heat opens up your pores allowing dirt and debris to enter your skin. In order to protect your skin from toxins, cleanse the body. Dandelion root helps cleanse the liver and the blood of toxins and balances the skin pH levels. Rosacea outbreaks can be triggered by extreme temperature changes. The heat increases vascular dilation or blood flow and causes the sweat glands to work harder. This causes reddening of the face along with bumps and pimples. In order to address the inflammation caused from the increased blood flow, you need ligustrum, which stimulates the immune system, decreases inflammation and protects the liver. Echinacea is good for immunity and the lymphatic system and combats inflammation caused by bacterial and viral infections. Finally, cold sores are a culprit of skin outbreaks in summer. The sun can be a trigger. As the cold sore clears, it is important to keep the spot covered in sunscreen, or a lip balm with an SPF of at least 21. However, it is also important to attack the outbreak from the inside, L-Lysine aids in the production of collagen and tissue repair and combats the herpes virus-which is the root cause of cold sores. On a personal note, I’m a psoriasis sufferer, and have been for over ten years. I always dreaded summer because I couldn’t enjoy any of the activities I loved as a child, like swimming. The chlorine in the water made swimming painful. A friend recommended that I give Herpanacine a try. So, I did and my skin was clear within six months. I can finally enjoy summer

without dread. Now, I live my life without the embarrassment of flakes and redness. Herpanacine Skin Support cleanses the blood and liver of toxins, cleanses skin layers, gets to the root cause of whatever is causing your skin condition, whether it’s bacterial or viral. It balances your pH level and improves your immunity. Once your skin condition is clear, continue taking Herpanacine Skin Support because it will improve the tone and texture of your skin and protect you from further outbreaks. Wayne Diamond, a Philadelphia naturopath formulated Herpanacine Skin Support over 25 years ago. As unique as it is effective, it has been credited with safely and effectively helping millions of thrilled clients worldwide who have suffered from skin conditions. Non-GMO & Gluten Free, in a Veggie Cap with none of the major allergens! Visit www.diamondformulas.com.

HEALTHY DIRECTIONS | www.healthydirections.ca Summer 2014 25

e x p l Or e

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» GREAT DESTINATIONS GEORGIAN BAY

Discover the Natural, Adventure Gem,

Lake Huron’s Georgian Bay

Kayaking, Hiking and Biking

By Leigh McAdam and Charleen Wyman Made famous in the landscape paintings by Canada’s Group of Seven artists Georgian Bay is stunning in rugged beauty with towering cliffs, granite rock formations and windswept white pines. Often referred to as the sixth Great Lake, it is actually a large bay of Lake Huron in Ontario. The bay which is part of the southern edge of the Canadian shield is a natural gem and offers a vast, serene background to your outdoor adventure by boot, bike or kayak. It contains 2,000 kilometers of shoreline with endless beaches and toe dip worthy crystal clear, blue water.

the Finnish sauna, Norwegian steam bath, thermal & Nordic waterfall as well as hot baths & cold plunges. The spa (www.scandinave.com) offers getaway packages with local bed and breakfasts like Pretty River Country Inn. The inn is a rustic, upscale agro-tourism destination (www.prettyriverinn.com) offering Icelandic horse trekking and hiking trails on property. Perched on 125 acres of the Niagara Escarpment it overlooks the Pretty River Provincial Park and is minutes away from the Bruce Trail, Collingwood, Blue Mountains, Scandinave Spa Blue Mountains and Wasaga beach.

ZIPLINE, WALK AMOUNG THE TREE TOPS, HIKE, EXPLORE CAVES OR KICK-BACK IN COLLINGWOOD

HIKING AND BIKING ADVENTURES

Hike across Ontario’s largest 420 foot suspension footbridge while enjoying an awe-inspiring 10,000 square km panoramic view of Southern Georgian Bay at Scenic Caves Nordic Centre (www.sceniccaves.com). The centre offers a Guided Eco Adventure Tour which includes a professionally guided treetop walk and zip cable gliding at the highest point of the Niagara Escarpment. Set in one of Canada’s sixteen UNESCO biosphere reserves the centre also offers a self-guided walking trail through caves and caverns carved millions of years ago by glacial ice. After a day of adventure kick back with a visit to Scandinave Spa Blue Mountains. The Scandinavian baths are renowned for their ability to cleanse the skin and provide a sense of well-being. Relax in 26 Summer 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

Download the Blue Mountains trail map (which includes the Bruce Trail, Georgian Trail, Kolapore Trail, Delphi Park trail as well as pedestrian access to various parks and beaches) and the Collingwood trail map at www.visitsouthgeorgianbay.com. The maps offer a wide variety of hiking and biking trail destinations which tour the shores of Georgian Bay, wind their way through diverse landscapes along the Niagara Escarpment or make their way through Collingwood and Blue Mountains. Consider the three hour hike to reach the highest point on the Bruce Trail, the beautiful Osler Bluff Lookout in Pretty River Valley Provincial Park. Download Bruce Trail maps at brucetrail.org. Choose your cycling speed in South Gerogian Bay. Enjoy peaceful shoreline journeys, downhill biking at Blue Mountain or try

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the new family friendly loops and feats at Bruce Peninsula Mountain Bike Adventure Park (20km of both double and single track trails). Mountain bike over 20 unique trails in Collingwood and the town of Blue Mountains or take on parts of the Bruce Trail.

KAYAK THE GEORGIAN BAY

The magnificent Georgian Bay wilderness in Ontario is home to 30,000 windswept, granite islands, making it an amazing kayaking destination. The Georgian Bay covers close to 15,000 square kilometers so it’s about 80% of the size of Lake Ontario. As such, it’s capable of generating its own weather, waves and currents. It’s famous for its winds that blow up out of nowhere – making calm water gnarly and dangerous in a matter of minutes. The hardest decision you’ll have to make is what part of the Georgian Bay to explore. Time and your paddling ability figure prominently in the equation as does any forecast with wind warnings. You can launch anywhere between Snug Harbour and Killarney to access the myriad of islands and islets but always have a fall back plan in place; there are islands, particularly the distant out islands, where you can get wind bound for days. If you’re a novice to intermediate paddler then one of the easier three day kayaking trips is a circumnavigation of Franklin Island. The island, accessible with a launch from Snug Harbour, offers quintessential Georgian Bay scenery; twisted, folded and cooked metamorphic rocks, wind twisted and gnarled white pines, flat slabs of crystalline rock perfect for sunbathing, beaches for swimming and fresh blueberries to pick in season. There are loads of camping sites and privacy should never be an issue. The actual circumnavigation of Franklin Island should take no more than four or five hours at a relaxed place. Experienced paddlers might want to use Franklin Island as a stopping point on the way to or from the Mink Islands. These islands see fewer paddlers but offer plenty of opportunity for exploration. In particular, look for the wreckage of the steamship Seattle that sank in 1903, 300 meters off Green Island. Adventurous paddlers can continue further and explore the McCoy Group. When planning a trip make these considerations. Bring your own kayak or rent from White Squall or Killarney Outfitters. It’s 13 kilometers to circumnavigate Franklin Island. The Mink Group is 5 kilometers from the Franklins with an open water crossing. From there you can access the McCoy Islands. Launch for the Franklin Islands from Snug Harbour, located approximately 275 kilometers north of Toronto via Highway 400, Highway 559 and Snug Harbour Road. Island camping on crown land is free. Don’t forget: marine charts, a weather radio and extra food. Winds can blow up out of nowhere and the paddling conditions can change in minutes. Plenty of companies offer tours. Although a tour is actually easy to do on your own, if time or logistics are an issue consider Wolf Den Expeditions or Voyageur Quest. Leigh McAdam is addicted to adventure travel, bike tours, hiking and walking tours, culturally interesting vacations and the odd wildly epic day. Visit: Hike, Bike, Travel at: www.hikebiketravel.com

Scenic Caves Nature Adventures Superbly Natural!

420 ft. Suspension Bridge • Caves / Caverns Mini-golf • Gemstone Mining • Playground Thunderbird 1/2 mile Twin Zip Line Ride Big Rock Railroad • Picnic Area • Snack Bar Guided EcoAdventure Tour with Tree-top Canopy Walk and 1000 ft. Zip Line Ride

www.sceniccaves.com near Collingwood 705-446-0256 HEALTHY DIRECTIONS | www.healthydirections.ca Summer 2014 27

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» NATUROPATHY

FERTILITY

Polycystic Ovarian Syndrome A Natural Approach to Treatment and Infertility

By Sacha Elliott, ND Dating back to 1935 when the term polycystic ovaries was first coined, we have come a far way in our knowledge and understanding of this complex female syndrome. It is estimated to occur in 3-12% of women and it incorporates a variety of different symptoms, namely grouped into three categories: 1) androgenic (acne, oily skin, inappropriate facial and body hair growth, and male-pattern baldness), 2) menstrual (anovulatory, irregular periods, infertility, and multiple cysts on the ovaries), and 3) metabolic (blood sugar swings and obesity). It is typical for those with PCOS to have higher testosterone levels, insulin resistance, and blood sugar irregularities. For those suspecting PCOS, their doctor should test pituitary hormones like FSH and LH as well as progesterone, estrogen, testosterone, and a cholesterol panel. Generally an ovarian ultrasound confirms diagnosis, although a lack of cysts does not necessarily rule out PCOS as these can come and go.

DIET AND LIFESTYLE CHANGES FOR PCOS

The foundation for any disease is a healthy diet and lifestyle with effective stress-management techniques, and with those who 28 Summer 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

have PCOS these basics cannot be over-emphasized. Because the mechanism of insulin-resistance in PCOS patients is thought to involve a defect that happens after insulin binds to the cell, the main focus of a PCOS diet is a low-glycemic load to correct insulin resistance. By keeping refined carbohydrates reduced and heavily focusing on vegetables, berries, high-fiber foods such as wholegrains and legumes, nuts and seeds, and clean, lean protein such as wild salmon and free-range poultry, blood sugar stability and weight loss will occur. Diet and exercise are first-line approaches to treatment with PCOS, therefore it is not surprising that the effects of exercise on PCOS have been studied and documented. The take-home message of a recent systematic review was that moderate intensity exercise in those with PCOS decreases insulin resistance, promotes weight loss, and improves ovulation. Based on the available evidence, it would be in the best interest of those with PCOS to build an exercise routine into their weekly schedule – forty minutes per day, at least five days a week – incorporating resistance exercises, aerobic training and stretching.

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Find a Naturopath D-CHIRO-INOSITOL HOLDS PROMISE FOR PCOS

A promising steroisomer of inositol called D-chiro-inositol has been shown in women with PCOS to decrease serum testosterone by 55% (p=0.006), improve insulin resistance (p=0.07), and significantly promote ovulation compared to a placebo group (86% vs. 27%)3. Dchiro-inositol is found in small concentrations in certain foods and in our body. It appears to mediate the insulin-resistance signalling pathway involved in PCOS. Although it is not yet widely available in commercial supplements, a similar compound called D-pinitol that appears to convert to D-chiro-inositol in the body has similar benefits and may also be used. Another option is to seek out foods that are the highest in D-chiroinositol such as lecithin from soybeans and egg yolks, chick peas, brown rice and wheat germ.

HELPFUL HERBS FOR TREATMENT

Herbs also play a valuable role in the treatment of PCOS. One major goal of herbal therapy would be to increase sex-hormone binding globulin (SHBG), a protein in the blood which binds excess androgenic hormones such as testosterone. Herbs that increase SHBG include nettle root (Urtica dioica), green tea, soy and flax seeds. In addition, licorice root (Glycyrrhiza glabra) reduces serum testosterone and saw palmetto (Serenoa repens) can inhibit the conversion of testosterone into its more potent form, dihydrotestosterone. Even though PCOS is a very complex health condition, our knowledge and understanding has grown exponentially since it was first discovered. Those with PCOS should be comforted to know there are an assortment of different natural treatments protocols that are effect at reducing or fully eliminating the symptoms associated with PCOS.

Naturopathic doctors are highly educated primary care providers who integrate standard medical diagnostics with a broad range of natural therapies.

ONTARIO MISSISSAUGA & ETOBICOKE (Border) Ian Koo, BSc, ND

Naturopathic Essentials Health Centre

Located at: 1891 Rathburn Rd. East

Dermatology & Gastrointestinal Health, Weight Loss, Arthritis www.NaturopathicEssentials.com

Call: (905) 290-0850

OTTAWA Ellen Simone, BPHE, HD, ND

Family Practice: Women's Health, Pediatrics, Mental/Emotional Health, Homeopathy

Alta Vista Chiropractic & Massage Clinic 1690 Bank St. / Call: (613) 731-5775

Somerset Health and Wellness Centre

References:

190 Somerset St. West / Call: (613) 627-3880

1) Diamanti-Kandarakis E, Papavassiliou AG. Molecular mechanisms of insulin resistance in polycystic ovary syndrome. Trends in Molecular Medicine 2006 2) Harrison CL, Lombard CB, Moran LJ, Teede HJ. Exercise therapy in polycystic ovary syndrome: a systematic review. Human Reproduction Update 2010 3) Nestler JE et al. Ovulatory and metabolic effects of d-chiro-inositol in the polycystic ovary syndrome. New Eng J of Med 1999 4) Gaby, AR. (2011). Nutritional Medicine. Concord, NH: Fritz Perlberg Publishing. 5) Infertility Workshop. Understanding D Chiro Inositol. Retrieved June 20, 2014, from http://infertilityworkshop.com/blog/understanding-d-chiro-inositol/ 6) Armanini D et al. Licorice reduces serum testosterone in healthy women. Steroids 2004 7) Hudson, T. (2008). Women’s Encyclopedia of Natural Medicine. New York: McGraw-Hill.

Sacha Elliott, ND has a family practice in North Vancouver, BC at Canopy Integrated Health. She focuses on motivating, educating and empowering her patients to create balance in their physical, mental and emotional health. She treats a variety of health conditions and has a special interest in women’s health and fertility, hormone imbalance, and mental/emotional imbalance. She holds a Bachelor of Arts degree in Psychology from the University of British Columbia and has completed a four year doctorate program at the Boucher Institute of Naturopathic Medicine. www.drsachaelliott.com

www.drellensimone.com

THORNHILL Betty Rozendaal, BES, MA, ND Thornhill Naturopathic Health Clinic Located: 12 A Centre Street General Family Practice with special interest in environmental medicine

www.thornhillnaturopathic.ca Call: (905) 707-2001

ALBERTA / BRITISH COLUMBIA NORTH VANCOUVER Sacha Elliott, ND Canopy Integrated Health Women’s health & infertility, hormonal imbalance, digestive disorders, food sensitivities, and detoxification

www.drsachaelliott.com Call: (604) 973-0210

Natural processes bring about powerful healing.

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» CORPORATE PROFILE PURE HAZELWOOD

Hazelwood: a Natural Anti-Inflammatory Necklaces and Bracelets for Eczema By Maggie Fontaine When Nancy Jackson from Toronto, Ontario received a Pure Hazelwood™ necklace as a baby shower gift, she would have never thought she’d need it one day. “It was cute, yet not very useful. I thanked my friend and just put it away. But a couple months later, my newborn’s eczema rashes were so bad that I decided to give the necklace a try. I could not believe how her skin cleared up in just a few days!” Her baby girl is now four and still wears her necklace every day. “She even started to warn me when she has eczema flare-ups, because she knows it means we have to get a new necklace!”

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they would traditionally use hazel wood to relieve minor symptoms, such as teething pain or intestinal disorders. World leader Pure Hazelwood™ has proudly brought this tradition back to life by developing the first line of hazel wood commercial products for the whole family. Having invested in scientific research for more than five years, the Canadian company has demonstrated that Pure Hazelwood™ extracts are high in polyphenols and that they have antioxidant, antibacterial and anti-inflammatory effects. Today, the necklaces and bracelets are an easy and natural way to relieve discomfort caused by digestive disorders, joint pain, skin problems, mouth sores, and more.

FOR THE WHOLE FAMILY

Pure Hazelwood™ offers a vast selection of necklaces and bracelets made from hazelwood twigs of the highest quality, as well as lotions and ointments enriched with hazel wood extract. The Canadian company takes a great care about the safety of its products and has chosen the screw clasp for its baby necklaces accordingly. If the necklace gets stuck or if it becomes tense, the fastening will open on one side without the wire breaking, or the wire will unclasp from the safety clamps. The wood pieces and pearls will therefore stay on the wire and the child will not be able to access the small pieces. Pure Hazelwood™ baby necklaces have been rewarded by the Alive team for the last three years in the category “Consumer’s Choice – Children Products”. You can read all testimonials and follow the Pure Hazelwood™ research at www.purehazelwood.com. Become a VIP member for free and get the scoop on Pure Hazelwood™ news and promotions!

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Fit n e SS

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» PRO TRAINING TIPS HOME FITNESS

No Time for the Gym?

Get Fit At Home By Kathleen Trotter, MS (Exercise Science) Sure, you can get a great workout at a gym, but the reality is, for most of us, spending an hour at the gym, plus traveling there and back is not a realistic long-term health solution. It is too much of a time commitment. So, instead, workout at home! Contrary to popular belief, you can get a fabulous workout at home. The best part – no travel time and no gym fees!

1) LIVE BY THE RULE, WHEN IT COMES TO MOVEMENT, SOMETHING IS ALWAYS BETTER THEN NOTHING!

When life "takes over" don't skip your workout altogether. Don't fall into the trap of believing that to become active you have to be perfect, or what's the point? Can't do your full workout? No problem, play soccer with your kids in the back yard, or do push-ups in your living room.

2) TO GET YOUR CARDIO IN, RUN OR WALK OUTSIDE

Don't want to go outside? Run up and down the stairs in your building, do jumping jacks or simply play music and dance around your living room.

3) REALLY CHALLENGE YOURSELF AND TAKE YOUR FITNESS TO THE NEXT LEVEL

Do cardio intervals. If you are using the stairs, run up ten stairs intensely, then walk for five. Or, try alternating one minute of fast running with two minutes of slow jogging.

4) BUY A MINI-TRAMPOLINE

A trampoline is a great way to invest in a piece of cardio equipment without breaking the bank. They are fun, low impact, and a great complement to running or walking outside. Plus, they don't take up a lot of room!

5) DON'T FORGET TO STRENGTH TRAIN

Use your own body as resistance. Try push-ups, lunges, squats and planks!

6) DON'T FORGET TO STRETCH

I am not a huge fan of stretching so I have a fifteen minute routine I do in front of the TV. I only allow myself to watch TV if I also do my stretches.

7) PLAN IN ADVANCE HOW TO FIT EXERCISE INTO YOUR LIFE

Schedule your workouts. Talk with your friends, family or significant other to figure out when it is realistic for you to exercise. Anticipate and troubleshoot possible scheduling setbacks in advance.

8) ESTABLISH A SUPPORT NETWORK

Get a fitness buddy. Workout with a friend, your significant other or your family.

32 Summer 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

9) INVEST IN A FEW INEXPENSIVE AIDS The Resistance Band This is an extremely versatile piece of equipment. It costs around $10 and has almost limitless possibilities. For example, use it to simulate the exercises you would do with the cable machine at the gym. The Stability Ball Depending on where you buy it, the ball costs between $20 and $50. Use it to simulate a bench at the gym, or do push-ups and crunches on it. Free Weights Start with light weights and buy heavier as you get stronger. The Sitfit Use it for improving balance and improving core strength. Put one foot on it to do lunges, or stand on it and do squats. Sit on it while at your desk to help correct posture imbalances. The Foam Roller The roller costs around $35 or $40, but it is so worth the money. To stretch your chest, lie on it lengthwise and spread your arms out to the side. It can also be used as a bench to do exercises like bench press and french press, or use it to massage out sore muscles. It is a must for any athlete!

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» FOOD HISTORY & TRENDS

Maca, the Peruvian Ginseng By Renita Rietz Ethnobotanists believe that tubers and roots were amongst some of the earliest domesticated crops around the world. Easy to cultivate, prepare and preserve, it is believed that tubers were more of a staple in the diet for ancient people than grains. One such root vegetable with a fascinating history of traditional use is maca. Native to the Andean highlands of Peru, it has been a part of the traditional diet for thousands of years and has been revered for its ability to increase stamina, libido and energy. Maca (Lepidium meyenii) thrives in the unique harsh climate of the barren, rugged plateaus of the Andes at high altitudes up to 14,000 feet about sea level. A member of the Brassica family, maca roots resemble turnips or radishes. Nutritionally speaking, maca roots contain a unique profile of active constituents. In addition to minerals such as potassium, calcium, magnesium, copper and zinc, maca roots contain phytosterols such as beta-sitosterol, brassicasterol and erogosterol as well as glucosinolates, alkaloids and alkamides. Being a root vegetable, maca contains a considerable amount of carbohydrate (at over 50%), protein at roughly 10% and 2% lipids. After being dried, the roots are best consumed gelatinized so the starch is removed, facilitating easier digestion and a greater concentration of beneficial compounds. Evidence suggests that maca was cultivated as early as 1,600 BCE. Traditionally it was consumed as both a food and a medicine as part of the diet in many preparations. Fresh or dried roots would be roasted, boiled in milk and mashed to create a savory porridge, grated into a condiment or used to make a fermented beverage known as maca Chicha. Even the green, thin frilly leaves that grow above ground are consumed in salads. It is no doubt that maca gained its reputation as a libido tonic from folkloric tales of Incan warriors only being allowed to consume maca before battle so as to protect the women and from accounts of the Spanish conquistadors noting an increase in energy and fertility amongst livestock. These anecdotal accounts of maca’s legendary aphrodisiac and strengthening effects have been substantiated by a small number of animal studies showing in fact that maca does increase libido, improve performance and sexual function, sperm count and motility as well as fertility. A unique class of compounds known as alkamides specifically macamides, macaenes and several more that have recently been discovered, are highly active in the central nervous system. Alkamides are structurally very similar to the neurotransmitter anandamide known as the “bliss molecule” and as such may play a role in memory enhancement, mood and pain alteration, depression and fertility.

One animal study does in fact show that black maca improves memory and learning capacity. Additionally, maca has been shown to attenuate the symptoms of menopausal women using as little as 3.5 grams (just under one teaspoon) of powdered maca for 6 weeks showing significant changes in anxiety levels, depression and sexual function. In another study at just 2 grams a day, women saw a reduction of hot flashes, nervousness and insomnia. Additionally, red maca has been shown to reduce prostate size in rats. Knowing what kind of Maca to use can be somewhat confusing as there are many concentrations and varieties available. The dark colour of the black and red-purple roots is indicative of a higher concentration of protective antioxidants known as anthocyanins. Maca should be certified organic, gelatinized if purchased in a powder and in a higher concentration for more therapeutic benefits. Look for a 6:1 or a 12:1 concentration of black and red-purple roots in powder form or liquid tinctures that offer the darker roots in concentrations of 10:1 to 25:1. Renita Rietz is a health and nutrition writer.

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