HEALTHY DIRECTIONS
CANADA’S FALL FAVOURITES 14
October / November 2013
Whole Body Fitness
3 BELLY FAT BUSTERS 18
with Caroline
Pearce
page 10
5-SPICE RATATOUILLE 16
70
BREAKFAST SUPERFOODS 13
Ways to Stay
Forever Young
page 6
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HEALTHY DIRECTIONS
6
OCTOBER / NOVEMBER 2013
In This Issue: ANTI- AGING Nutrition, Fitness and Joie de Vivre 6
70 WAYS TO BE FOREVER YOUNG Nutrition and Active Living How-To
20
ALZHEIMER’S DISEASE A Naturopathic Approach
24
FOOD PASSIONS Igniting the Senses
ARTHRITIS AND JOINT HEALTH Natural Options and Supplements
14
CANADIAN FALL FAVOURITES
An Excellent Chicken Pot Pie
FIT FOR LIFE Be Your Best 10
14
16
WARMING AND HEARTY, VEGETARIAN ENTRÉES
Indian Ratatouille with 5 Spices
CAROLINE PEARCE’S WHOLE BODY FITNESS 6 Total Cardio-Burn Exercises
Yellow Lentil Soup with Vegetables
HEALTHY STARTS ECO LIVING
Join the Journey to Better Health
Environmental Health 18 SPOTLIGHT ON BPA EXPOSURE Healthy Living How-To
34
26
THE BEST DAY STARTERS
Breakfast Superfoods
EDITOR’S NOTE OUR CONTRIBUTORS HOT OFF THE SHELF COURSES GUIDE
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HEALTHY DIRECTIONS | www.healthydirections.ca October/November 2013 3
HEALTHY DIRECTIONS WESTERN CANADA EDITION October/November 2013 Vol. 2 No. 5 Healthy Directions is dedicated to offering inspiring health and lifestyle information to enrich and empower your life.
Editor Charleen Wyman char@healthydirections.ca
Contributors Nicola Kempinska, BKin, BA, ND, Caroline Pearce, MSc, BSc (Hons 1st), Rose Murray and Elizabeth Baird, Suneeta Vaswani, Katie Chin, Lorna R. Vanderhaeghe, MS, Susan Janssens, BSc, ND, Michael Mason-Wood, ND, Kin Leung, B.Sc., N.D., CCT, CPCC 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
EDITOR’S NOTE O
ne day older than yesterday, one day younger than tomorrow. Turing 40 recently has certainly given rise to thoughts of how I would like to chart a sailing course for the next few decades. Our health is like the wind, we tack with it, until it’s out of our sails. Before standing still on the water, it’s essential to realize how lifestyle habits today impact our health and quality of life in future years. Find a way to lose those extra pounds. Having gestational diabetes during my last pregnancy made me aware of my potential future risks and genetic tendencies towards diabetes. As a result, I’m proud to say a year and a half later that I’ve lost 20 pounds by doing what’s hard and necessary: exercising more, as well as eating a little better and a little less. For me walking has been fantastic for weight loss. I enjoy the gym but frequent trips are tough with young children. Fitness tapes helped fill the gap to keep me moving and motivated plus added variety. Seek the Fountain of Youth. This edition Naturopath Nicola Kempinska shares 70 ways to stay forever young and offers nutrition, supplement and lifestyle advice. The Fountain is found in many unexpected places. When you sip from it’s “water of life,” the elixir tastes different for everyone. It’s in the quest for searching out, learning and trying new things that keeps the mind and body spry and our youthful sense of wonder alive. Have Time to Spare. Living in the presence and fullness of the moment is one way to stop time to feel and be ageless. Also, instead of counting years gone by, put some time back on the clock for others. More than 13.3 million people (26.6 million hands), or 47% of the population, volunteered their time through a group or organization in 2010 (Statistics Canada). Canadians volunteered nearly 2.1 billion hours in 2010, the equivalent of nearly 1.1 million full-time jobs. With more zoomers retiring and spending some time volunteering, there isn’t a problem in Canada that can’t be solved from the ground up. We are dawning on a new wealth of knowledge and expertise which can be applied to organizations, charities and a stronger Canada. Stop Poverty for Longevity. In a country with one of the highest life expectancies in the world, our poorest are being denied almost a decade of life. Being poor translates into 11.4 fewer years of healthy living for men and 9.7 for women, than for those more affluent. For context, compare the top killer in Canada, cancer, which has half the effect on lifespan, reducing life expectancy by 2.8 years for men and 2.5 years for women. With one in eight Canadian families experiencing food insecurity, tackling poverty should be a top health priority – helping to solve it, a timeless legacy. Forever young at heart,
Visit our website for current health and eco news, prizes, features, recipes, coupons and more: www.HealthyDirections.ca Look us up at: Healthy Directions Magazine
Charleen Wyman, BA Journalism, BA English Editor, Healthy Directions char@healthydirections.ca Healthy Directions is an independent journal produced by Cousins Publishing, six times a year in Canada. Printed in Canada. All content is copyrighted by Cousins Publishing. ISSN 1488-6308 Important: Always seek the opinion of your medical or naturopathic doctor before starting any complementary health program. Any information contained herein is intended towards that purpose; thus “Healthy Directions” and its contributing writers will not be held liable should this advice not be followed.
4 October/November 2013 HEALTHY DIRECTIONS | www.healthydirections.ca
OUR CONTRIBUTORS Lorna Vanderhaeghe, MS, Canada's leading women's health expert has been researching nutritional medicine for over 30 years. With degrees in nutrition and biochemistry, she is the author of eleven books including: A Smart Woman’s Guide to Weight Loss. Her website: www.hormonehelp.com has over 4,000 pages of helpful nutrition information.
michael mason-Wood, ND, practices out of Natural Terrain Naturopathic Clinic in Edmonton. He specializes in sports medicine, autism, men and women's health and environmental medicine. www.naturalterrain.com www.drmasonwood.com
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ARCTIC MINT The cookbook Classic Canadian Cooking, Menus for the Seasons, published in 1974, started a career in food writing for Elizabeth Baird. In 2013, she was appointed the Order of Canada for her contributions to the promotion of Canada's diverse food heritage. nicola Kempinska, BKin, BA, ND is a naturopath and writer who practices family medicine with a special interest in antiaging and longevity medicine, women’s health, and pain management. She practices out of Cedar Springs Medical Centre in Burlington.
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Inspiration to KeeP You Young 1) Learn a new thing every day 2) Schedule “You Time” into your calendar each week 3) Drink more water 4) explore new music – try classical music to stimulate the brain 5) Sleep in on a Saturday morning 6) Try a meat-free day once a week 7) Trade in a coffee for a green tea 8) Wash your makeup off before bed 9) Listen to the sounds of nature for 5 minutes a day 10) Practice deep breathing when you’re driving from A to B 11) Cook with coconut oil 12) Take a cooking class 13) Sign up for a local fun-run or charity walk 14) go apple picking 15) Carve a pumpkin and bake the seeds 16) Try a new vegetable or fruit you’ve always noticed in the produce aisles – it may become your new favourite! 17) Keep a journal 18) Substitute peanut butter for a natural nut butter 19) Step out of your comfort zone 20) eat breakfast each day 21) Teach your pet a new trick 22) Start your morning with yoga 23) end your day with 3 things you’re grateful for 24) go to a drive-in movie 25) Learn to meditate 26) Take one photo a day of anything that makes you smile 27) Surround yourself with positive people
28) Make a herb garden 29) Take a dog for a walk 30) Try a water fitness class 31) roast a garlic bulb as an appetizer 32) Hold the door for a stranger 33) Walk barefoot on the grass
ANTI-AGING
70
Ways To Be
Forever Young
By Nicola Kempinska, BKin, BA, ND Although there has been no shortage of sightings and claims, the “fountain of youth” has yet to be discovered. There is no single magical pill that delivers a long, vibrant life in a bottle. However, we have many tools to help slow the aging process, prevent disease, and live vivaciously for years to come. With more and more research being done on anti-aging these days, it is evident that we can’t chalk our longevity up entirely to our genetics. We have control over a number of factors that influence how rapidly we age, and how our body is impacted. There are many aspects in the way we live from day-to-day that can positively affect the state our body and mind is in, and the aging process is influenced significantly by the choices we make.
NUTRITION FOR LONGEVITY As a general rule, the more variety you have in your diet the better when it comes to overall health. However, the variety enjoyed should come from whole foods rather than processed foods. Even “healthier” processed foods such as breads, cereals, and crackers can actually have negative effects on health, especially when compared to whole, unprocessed alternatives such as brown rice or quinoa grains. The more processed an item is,
the fewer nutrients and more chemicals it is likely to contain, and the more inflammatory it can be in the body. Inflammation is something we want to avoid in order for our body systems to function properly and for us to feel vital and healthy each day. A wide variety of health issues, including chronic pain, obesity, heart disease, diabetes, skin disorders, migraines, and hormonal imbalances are linked to inflammation in the body. Emphasizing whole foods, including colourful vegetables and a selection of fruits, ensures getting potent antioxidants and fundamental nutrients the body needs to stay looking and feeling healthy. Adding the proper fats into the diet is also beneficial for disease prevention. Healthy fats such as raw olive oil, walnuts, almonds, and avocado can help fight heart disease, cholesterol, diabetes, and obesity and keep the skin glowing. Be cautious of intake of saturated and trans fats, found predominantly in animal meats, as these can raise cholesterol levels and increase risk of cardiovascular disease and type2 diabetes. To incorporate more healthy fats and nourishing vegetables into the diet try having a designated “meatless” day each week, focusing on delicious vegan or vegetarian meals that add variety and nutrients into your regimen. 444
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even more inspiration. . . 34) Pay for the person’s coffee in the drive-thru line behind you 35) go camping 36) use onion powder to flavour food, instead of salt 37) Learn to Tango 38) Do a crossword puzzle 39) Foster an inner smile… 40) Catch a negative thought, and replace it with a positive one 41) Look in the mirror and tell yourself 3 things you love about yourself each morning 42) Soak up the sun’s rays (just don’t burn!) 43) Put the cellphone away in the evenings 44) get a massage 45) eat dinner by candlelight 46) Take a bubble bath 47) Break a sweat! 48) Call an old friend 49) Write a letter to someone you care about 50) Make a meal for someone special 51) Learn a new language 52) Create a vision Board 53) Pick up your favourite magazine to read 54) Curl up in front of the fire 55) Listen to uplifting music to start your day 56) Help out a neighbour 57) Donate some belongings to shelters/charity 58) Pop popcorn on the stovetop using full-flavour coconut oil and sea salt 59) Take a class in the art of Tai Chi 60) Clear the clutter in the home/office 61) use natural soaps 62) Knit scarves or gloves to donate to those in need
exercise, reducing Stress, Keeping the Brain Active and Having an Active Social Life All Add Years to Your Life and Make them More Fulfilling SUPPLEMENTS
EXERCISE
Coenzyme Q10 (CoQ10) – This vitaminlike substance is found in highest concentrations in the places where it is used most in the body – namely the heart, liver, and kidneys. As we age, our bodies naturally make less CoQ10, and certain medications deplete it as well, decreasing concentrations in the body even further. It helps the cellular powerhouses known as mitochondria to burn fuel more efficiently and cleanly, decelerating the aging process by preventing oxidative damage and keeping the heart, liver, and kidneys healthy. Omega-3 – Not only have omega-3 fatty acids been shown to nourish hair, skin, and nails, keeping you looking youthful, it also has profound effects on the body internally. Insults to the body including stress, poor diet, pain, impaired digestion, environmental toxins, and hormone imbalances can cause chronic lowgrade inflammation in the body. This low-grade inflammation is associated with increased risk of disease, poor physical functioning, and mortality. Omega-3 offers natural antiinflammatory effects, helping with injuries and pain, and also reducing the damaging effects of systemic inflammation. It also promotes healthy brain function. These fatty acids are highly concentrated in the brain and can benefit memory, mental performance, and behavioural function. Omega-3’s are also beneficial for the eyes, as the omega-3 component DHA is thought to promote healthy macular health within the retina, and reduce dry eye syndrome. Vitamin B12 – This impactful nutrient is used in the metabolism of every cell in the body and plays a key role in the normal functioning of the brain and nervous system. A deficiency in B12 has been shown to cause symptoms such as memory loss and dementia. Individuals with Alzheimer’s disease often have low levels of vitamin B12 when tested. Getting levels tested can provide a baseline; so you know whether supplementation may be of benefit to you.
Physical activity is a valuable contributor to longevity in a variety of ways. Regular exercise increases muscle mass, lowers blood pressure, improves cholesterol levels, lessens mental stress, and reduces the risk of chronic diseases of the heart and metabolic systems. Research shows that physical activity spurs the development of new nerve cells and increases the synaptic connections between brain cells, making the brain more efficient and adaptive which leads to better performance as we age. Exercise also has the potential to exert an antiinflammatory effect, and helps to detoxify the body by engaging the lymphatic system and inducing sweating. Mobility can also alleviate pain in a lot of cases, and speed up injury recovery time as long as the activities are properly monitored by a health professional.
STRESS REDUCTION More and more research is emphasizing the effects of stress on a person’s health. Chronic psychological stress inhibits the body’s ability to properly regulate the inflammatory response, inflammation can promote the development and progression of disease. Nourish your adrenal glands – the glands that produce your stress hormones and regulate many other body systems – by practicing daily forms of stress reduction. Meditation, for example, has been shown to lower the stress response, reduce heart attack rates, promote focus and attentiveness, and keep you in the present moment rather than reflecting on the past or worrying about the future. And don’t worry, meditation is not entirely about sitting in silence. There are numerous types of meditation and many accessible guided forms that can help you learn the art in a way that resonates with you. Another easy way to practice stress reduction each day is to incorporate deep breathing techniques. This can be done no matter where you are, or what you are doing.
I commonly recommend “Square Breathing” to my patients. To do this, simply follow these steps: 1) Breathe in for the count of four, 2) Hold your breath in for the count of four, 3) Breathe out for the count of four, 4) Hold your breath out for the count of four. Repeat this pattern while envisioning the four sides of a square to keep your steps on track. Controlled breathing in this way can relieve stress and calm your nerves by regulating the autonomic nervous system. Take some time for yourself, and reap the rewards of calming the mind – it will not take long for you to see the difference this makes on your day-to-day life, as well as your longevity.
63) eliminate artificial sweeteners from your life 64) Schedule mandatory vacation getaways 65) Take in new culture 66) organize old photos into albums 67) Make a change jar to save for a treat just for you (nothing practical allowed!) 68) Watch an old movie to bring back fond memories 69) Focus on health prevention rather than treatment whenever possible 70) See a naturopathic Doctor to help you with your specific health goals.
KEEP YOUR BRAIN ACTIVE Keep your brain stimulated to promote long-term health by challenging it on a regular basis. Employ critical thinking and challenge your mind by pursuing new interests and stepping out of your comfort zone on a regular basis. Take a course that interests you, draw or paint, read a good book, tackle the daily crossword puzzle or Sudoku while you have your morning coffee (or green tea!). Research shows that doing “brainy” activities stimulates new connections between brain cells and may even generate new brain cells, which builds a functional reserve against future cell loss.
KEEP ACTIVE SOCIALLY There are strong associations between an individual’s social networks, lower blood pressure, and longer life expectancies. Having an active social life does not just mean calling on current friends and family. There are many likeminded people looking to get out and explore new things, or meet to discuss current hobbies or activities. Whether you are a fan of trying new restaurants, making jewelry, or exercising as a team, there are a number of organizations and groups that would love to have you as part of their community. Volunteering is another great way to build a valuable social network. Not only will you meet new people, but you will also benefit from helping others by devoting time to an important cause that you feel passionate about. 3 HEALTHY DIRECTIONS August/September 2013 9
FIT FOR LIFE
Whole Body Fitness
with Caroline
Pearce
International athlete, nutritionist, fitness consultant and model Caroline Pearce offers this 6 exercise total body circuit training workout designed to burn maximum calories and tone your body from top to toe. By Caroline Pearce, MSc, BSc (Hons 1st) Photo Credit: Simon Howard
BENT OVER Y’S targets: Back and shoulders (latissimus dorsi and deltoids) To Perform: 1) Stand with your feet together, knees bent and lean forwards keeping your back flat. 2) Hold a dumbbell (1-3kg) in each hand with your arms straight and pointing to the ground. 3) Raise both arms straight up and out in front of you to 2 and 10 o’clock positions as high as they will go whilst maintaining your forward lean position. 4) Hold and squeeze your shoulder blades together at the top of the movement for 1-2 seconds and then lower to your start position. 5) Repeat 10-20 times for 2-3 sets. Benefits: This exercise works the muscles in your shoulders and along the length of your arms and strengthens your back for better posture and poise.
1
2 REVERSE LUNGE TO KICK targets: Gluteus maximus (bottom), Quads (thighs), core, biceps and triceps To Perform: 1) Stand with your feet hip-width apart and hold dumbells at chest height. 2) Step backwards with one leg into a lunge position so your front thigh is parallel to the ground. 3) Immediately push off your back leg and kick it in front of you whilst simultaneously punching the opposite arm and dumbbell out in front. 4) Perform continuously on one side. Repeat 15 times each leg for 2 sets. Benefits: Strengthens and lifts your butt whilst working your whole body and creating a great cardio burn.
CURTSEY DIPS targets: Gluteus maximus (bottom), Gluteus medius (side of bottom) and Quads (thighs) To Perform: 1) Stand with one foot in front of the other in a curtsey position where you back leg is positioned behind and across your body, both feet and hips facing forwards. 2) Keep your feet fixed and bend both knees to dip your hips up and down. 3) Squeeze your glutes at the top of the movement and keep your core strong throughout to avoid twisting your hips. Repeat 15 times each leg for 2 sets.
3
Benefits: This glute focused move builds firm muscle and creates strong definition.
444
4 STANDING SIDE BENDS targets: obliques (side abdominals) Tips: Lean your body to one side until you feel a stretch in the opposite side then contract your obliques on the stretched side to return to upright. Avoid bending forwards as you lower your body and keep both arms straight throughout the exercise pushing each dumbbell in opposite directions. Benefits: Banishes love handles and shapes a strong, lean waist
5
VAULTERS ABS targets: Central and Lower abdominals
6
Tips: Tuck your knees to your chest before performing a big powerful push of your heels to the sky. Remember to lift your hips from the ground as you push upwards for optimal lower abdominal sculpting. For an easier option lower your legs into a bent rather than straight position. This will also avoid any unwanted arching of your back.
CHEST FLIES IN BRIDGE POSITION targets: pectorals (chest) and Glutes (bottom) Tips: Lower your arms until your elbows touch the ground before squeezing your chest muscles to push the dumbbells overhead. Keep your hips pressed high throughout the exercise by squeezing your buttocks together. Benefits: Strengthens and lifts your bust and bum
These moves are from Caroline’s workout DVD Total Cardio Burn available at Amazon.com. Follow Caroline on twitter @carolinepearce or visit: carolinepearce.com
Benefits: A fun dynamic exercise for scorching fat and creating six pack abs.3
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CANADA’S FAVOURITES
An excellent Chicken Pot Pie INGREDIENTS FOR A SUNDAY DINNER FILLING
SAUCE
PASTRY
4 cups (1 L) water 2 cups chicken broth 2 bay leaves 2 sprigs thyme or 1 tsp dried 1 stalk celery with leaves, chopped 5 parsley sprigs 1 air-chilled whole roasting chicken, or parts 8 small carrots (1 bunch) 2 medium-large potatoes 24 pearl onions , peeled
1/3 cup butter 2/3 cup all-purpose flour 1/2 tsp each salt, dried thyme and freshly ground black pepper 1/2 tsp Worcestershire sauce 1/4 tsp hot pepper sauce 1/2 cup 18% cream 1 1/2 cups frozen peas 1/3 cup minced fresh parsley
2 cups all-purpose flour 1/2 tsp salt 1/3 cup cold butter, cubed 1/3 cup cold lard, cubed 1 large egg yolk 1 1/2 tsp white wine vinegar ice water
Excerpted from Canada’s Favourite Recipes (Whitecap Books) by Rose Murray and Elizabeth Baird Photo by Tracey Kusiewicz
14 October/November 2013 HEALTHY DIRECTIONS | www.healthydirections.ca
EGG WASH Stir together 1 large egg yolk with 2 tbsp cream, milk or water.
CHICKEN POT PIE FILLING In a large stockpot or saucepan, combine the water and broth with the flavouring items: the bay leaves, thyme, celery and parsley. If using a whole chicken, use kitchen shears to cut into quarters; add the chicken to the pot, adding more water if needed to just cover the chicken. Bring to a boil over medium heat, skimming off any foam on the surface. Reduce the heat and simmer, covered, until the chicken is tender, about 25 minutes. Check the breasts first and remove them if their juices run clear, before the juices run clear in the thighs and legs. Remove the chicken to a tray to cool. Skim the flavouring items from the poaching broth and discard. Peel and cut the carrots and potatoes into bite-size chunks. Simmer, covered, in the broth until just tender, about 8 minutes. With a slotted spoon, transfer to a tray. Add the onions to the broth; simmer, covered, until just tender, about 12 minutes. Transfer to the tray with the potatoes and carrots and set aside. While the vegetables are cooking, pull the skin off the chicken. Pull the meat away from the bones and chop the meat into bite-size pieces. Return the bones to the poaching broth and simmer gently, uncovered, for 20 minutes. Remove and discard the bones; strain the broth into a large measuring cup or bowl. You should have about 4 1/2 cups. If less, top up with chicken broth; if more, freeze for another dish.
SAUCE In a large saucepan, melt the butter over medium heat. Stir in the flour, salt, thyme and pepper. Cook, stirring, for 2 minutes.
Whisk in the chicken poaching broth, about a quarter at a time. Bring to a simmer, whisking, until the sauce thickens and becomes smooth; simmer for 3 or 4 minutes. Stir in the Worcestershire sauce, hot pepper sauce and cream. Let cool while making the pastry.
PASTRY Using a food processor or in a bowl, combine the flour and salt. Sprinkle the butter and lard over the flour and salt. Pulse or use a pastry blender to combine the ingredients until the mixture is coarse and crumbly. In a measuring cup, stir together the yolk and vinegar; add ice water to the 1/2 cup mark. Drizzle over the crumbly mixture and pulse about 6 times or stir until the dough is ragged and blended. Turn out onto a floured counter and press into a flat rectangular shape. Wrap, and let rest in the refrigerator for 20 minutes. Gently mix the chicken, potatoes, carrots, onions, peas, parsley and sauce in a 13- x 9-inch glass baking dish. On a floured surface, roll out the pastry to a rectangle about 1/4 inch thick, large enough to fit over the filling without stretching and about 1/2 inch down the four sides. Place over the filling; trim the edges and press to the dish. Cut a few slashes down the centre to let steam escape. Brush with the egg wash. Press the pastry scraps together and reroll; cut out decorative shapes and press onto the pastry. Brush the shapes with egg wash. Place the pot pie on a large rimmed baking sheet. Bake in the centre of a 400°f (200°c) oven until the filling is bubbling and the pastry a lovely golden brown, about 45 minutes.3
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HEALTHY DIRECTIONS | www.healthydirections.ca October/November 2013 15
FOOD PASSIONS
Indian ratatouille with 5 Spices (Panch Phoran Tarkari)
Serve with Chickpeas for Added Protein
16 October/November 2013 HEALTHY DIRECTIONS | www.healthydirections.ca
Indian Ratatouille with 5 Spices (Panch Phoran Tarkari)
Panch phoran, the signature five-seed blend used in Bengali food, is magical. Versatile and easy to use, its distinctive flavour is perfect in both Indian and nonIndian dishes.
INGREDIENTS 2 dried Indian red chiles, broken in half 2 bay leaves 1 tsp panch phoran 2 tbsp oil 1 lb eggplant, cut into (5 cm) pieces 1 lb potatoes, peeled & cut into (4 cm) pieces 8 oz butternut squash, cut into (5 cm) pieces 2 to 3 tsp chopped green chiles 1 tbsp milk 1 tsp salt or to taste 1⁄2 tsp granulated sugar 1 cup frozen peas
DIRECTIONS In a small dish, combine red chiles, bay leaves and panch phoran. In a large saucepan, heat oil over medium-high heat until very hot. Stir spices into hot oil and sauté until seeds stop popping, 30 to 40 seconds. Immediately add eggplant, potatoes and squash and mix well. Add green chiles, milk, salt, sugar and 3⁄4 cup (175 mL) water. When mixture comes to a boil, reduce heat to medium. Cover and simmer until vegetables are tender, 10 to 12 minutes. Add peas and simmer until water is absorbed, 2 to 3 minutes. Serve hot with an Indian bread.
Excerpted from Easy Indian Cooking, 2nd Ed. by Suneeta Vaswani © 2013 Robert Rose Inc. www.robertrose.ca Reprinted with publisher permission.
YELLOW LENTIL SOUP WITH VEGETABLES Here’s a soul-satisfying soup DIRECTIONS packed with vitamins and the Clean and pick through lentils for any goodness of vegetables. Plus the small stones and grit. Rinse several times in dal makes it high in protein and cold water until water is fairly clear. fiber as well. Drain and transfer lentils to a large saucepan. Add 3 cups water and soak for 10 Serves 8 minutes. Bring to a boil, uncovered, over medium heat, skimming froth off surface. INGREDIENTS Cook, partially covered, until dal is soft and 1 cup yellow lentils (toor dal) mushy, about 30 minutes. Purée in blender or 1 tsp turmeric using immersion blender, or whisk vigorously 1 cup chopped tomato to batter-like consistency. 1 cup cubed potato Return to pan. Stir in another 3 cups water 1 cup sliced carrot, and turmeric. Add tomato, potato, carrot, (0.5 cm) slices green beans, cayenne pepper and salt. Cover 8 green beans, and return to boil over med-high heat. Reduce cut into (2.5 cm) pieces heat to med-low and simmer for 12-15 minutes. 1⁄4 tsp cayenne pepper Meanwhile, in a small saucepan, heat oil 1 tsp salt or to taste over med-high heat. Add cumin seeds. Sauté 2 tbsp oil until cumin is fragrant and a shade darker, 1 tsp cumin seeds about 30 seconds. Add garlic and sauté for 1 tbsp chopped garlic about 1 minute. Add onion and cook until 1⁄2 cup chopped onion golden, about 10 minutes. Pour mixture into 11⁄2 cups steamed rice dal and simmer, covered, until vegetables are 1⁄3 cup cilantro, chopped tender, about 5 minutes. Lemon wedges Place 2-3 tbsp (30-45 mL) rice in each Excerpted from Easy Indian bowl. Top with dal and vegetable mixture. Cooking, 2nd Ed. Garnish with cilantro. Serve with lemon by Suneeta Vaswani wedges on the side. © 2013 Robert Rose Inc. www.robertrose.ca HEALTHY DIRECTIONS | www.healthydirections.ca October/November 2013 17
3
Belly Fat Busters
By Lorna R. Vanderhaeghe, MS If there is one thing that is the bane of a good figure and vibrant health, it is belly fat. I am talking about that stubborn extra roll around the middle that does not seem to disappear, no matter how swift your metabolism, how much you exercise or how many sit ups you do. For some people, belly weight means the dreaded “muffin top” that escapes over the top of your jeans. For others, abdominal weight gain results in a clear round, apple shape. The fat in those love handles also contribute to increased blood triglyceride levels, inflammation and insulin resistance. Carrying extra weight around the middle increases the risk of heart disease, cancers and diabetes. So why do we gain belly weight? Why do men develop a beer belly and breasts and why do women suffer with rolls of belly fat they can’t budge? Our hormones are the short answer. Throughout life, hormones regulate everything from bone strength, to heart beat to how quickly food is utilized by the body. Insulin is the main hormone contributing to belly fat. When you eat, sugar levels increase in your blood. Insulin is produced by the pancreas to push blood sugar into your cells where it is burned up and this action decreases your blood levels of sugar. The more sugar in your blood, from eating high-carbohydrate, high-sugar, low-protein foods, the more insulin that the pancreas must produce. Eventually, however, your cells can become resistant to insulin, resulting in excess insulin in the blood and elevated blood sugar that isn’t pushed into the cells. Insulin resistance is a pre-diabetic condition which causes belly fat weight gain. Skin tags are a common early sign of pre-diabetes due to elevated insulin and blood sugar. Weight gain, obesity, type-2 diabetes and elevated cholesterol, and triglycerides ultimately result if elevated blood sugar is not controlled.
INSULIN-TESTOSTERONE CONNECTION In women, when insulin levels become high, it also causes in increase in male hormones, particularly testosterone. When insulin and testosterone are elevated, women develop hormone-related conditions like acne, male-pattern facial hair growth (e.g. hair above the lip), infertility, and polycystic ovarian syndrome (PCOS). 18 October/November 2013 HEALTHY DIRECTIONS | www.healthydirections.ca
In men, elevated insulin causes testosterone to convert to estrogens (which results in a beer belly and breasts) and also the conversion of testosterone to DHT, a harmful male hormone associated with prostate cancer and hair loss.
STEP 1: NORMALIZE BLOOD SUGAR To normalize blood sugar and insulin we have to modify the way we eat. Start by eating protein the size of the palm of your hand at every meal. Breakfast should consist of an egg, a chicken breast (skin removed), a steak, a protein shake or protein powder in organic yogurt. By eating protein at breakfast we can boost our fat burning furnace also known as our metabolism. And this increase in metabolism will last 4 to 5 hours after eating a protein breakfast. Get rid of the white foods in your diet. No more white rice, white pasta, white potatoes, white bread and white sugar. Replace these with brown rice, whole grain pasta and yams for example. And when you have pasta there should be a small amount of pasta on the plate and the sauce should be full of veggies and meat. If you want to lose that weight fast – eliminate consumption of white foods altogether. Clean out your cupboards and head to the grocery store for all the foods that are going to aid weight loss. Eat some protein every three hours. And remember if you have an alcoholic beverage that it is like eating a piece of cheesecake. Switch the butter and margarine in your diet to extra virgin olive oil and coconut butter both are great fat burners. Lunch and dinner should include a piece of protein and plenty of dark green veggies. Have no more than one serving of fruit a day and that should be dark coloured berries – these are low on the glycemic index. No fruit juices they completely disrupt blood sugar. If you are at a party with a buffet make sure you only head to the section with the veggies and protein. Don’t even think of heading to the Nanaimo bars. Put sparkling water in your glass as soon as you arrive. It takes 10 days to change your eating patterns; so, don’t give up. Once you hit ten days the diet changes will become part of the way you want to eat.
STEP 2: BUST BELLY FAT FAST To bust belly fat faster we not only need to change our diet but add some powerful nutrients to aid weight loss. Normalizing insulin and blood sugar, and thereby weight loss, just got easier. A unique, well-researched ingredient called chirositol has been involved in more than 30 published studies at Virginia Medical School over the past 25 years. Research on chirositol, (pronounced kur-au-sit-ol) has shown excellent results for weight loss, especially belly fat weight loss, and in the treatment of insulin resistant conditions like type 2 diabetes, metabolic syndrome and PCOS. Chirositol stimulates insulin activity, helping to regulate blood sugar levels and pushes sugar into the cells where it is supposed to be (not leaving it in the blood), which in turn helps to aid weight loss. It acts like insulin in this action. Due to chirositol’s ability to improve the action of insulin, it thereby reduces the high testosterone seen in women with elevated insulin and improves conditions such as excessive weight gain around the middle and male facial hair growth in women. It does not reduce testosterone levels in men but regulates insulin to maintain healthy testosterone levels that do not convert to estrogen and DHT. But where chirositol really shines is in busting belly fat in both men and women. Combine Chirositol with other weight loss supplements like CLA and green tea extract and watch that belly fat disappear.
STEP 3: REDUCE STRESS TO MELT FAT AWAY When under constant stress, the adrenal glands pump out a hormone called cortisol to help you deal with the stressors you are facing. Just as insulin resistance promotes weight gain, so does chronic stress because it triggers the adrenal glands to produce cortisol. Elevated cortisol is associated with elevating insulin, blood sugar problems, fat accumulation, poor immunity, infertility and more. Cortisol also causes our fat cells to change structure and become resistant to fat loss. In short, cortisol makes our fat cell door slam shut and not let the fat out even when we reduce calories and exercise. For these reasons, it is imperative to reduce stressors and support the adrenals too. Walking is one of the best exercises for weight loss. Deep breathing exercises also aid weight loss. Get eight hours of sleep every night and try to sleep until 7:30 in the morning. Just say "no" when you have too much to accomplish in one day. Share the household workload with family. Smile. It is impossible to be stressed if you smile. Get help in dealing with grief. The loss of a loved one, a divorce, or the loss of a job all produce grief. Immune suppression is the result when grief is not dealt with. Adrenal support nutrients like ashwagandha, rhodiola, suma, and schizandra berries work to normalize adrenal function. Weight loss is effortless when you find the missing key. Simply eating protein and green vegetables combined with stress reduction and the addition of chirositol will have that weight falling off effortlessly.3 Lorna Vanderhaeghe, is Canada’s leading women’s natural health expert and has been researching nutritional medicine for over 25 years. With degrees in nutrition and biochemistry, she is the author of eleven books including A Smart Woman’s Guide to Weight Loss and A Smart Woman’s Guide to Hormones. Visit www.hormonehelp.com and sign up for her free monthly eletter.
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BRAINsmart BR AINsmart www.hormonehelp.com w ww.hormonehelp.com HEALTHY DIRECTIONS | www.healthydirections.ca October/November 2013 19
NATUROPATHY
Treatment and Prevention for
Alzheimer’s Disease By Susan Janssens, BSc, ND
A German physician by the name Alois Alzheimer first noted Alzheimer’s disease in 1907 in a relatively young woman who was suffering from memory loss, language problems, and unpredictable behavior. Even to this day, we do not fully understand what causes Alzheimer’s disease, but it is likely a mix of genetic, environmental, and lifestyle factors. Researchers discovered a gene called apo E in the 1990’s linked to Alzheimer’s, if you carry two copies of one of the types called E-4 you may have a greater than 90% chance of having Alzheimer’s by age 80. The best genetic fate you can have is to carry two copies of the E-2 version of the gene which is considered protective. Another hypothesis relates to the genetic mutation of your mitochondria or “batteries” of your neurons resulting in too little usable energy. Yet another theory is that the brain cells die due to a lack of nerve growth factor or other hormones. Regardless of genetic predisposition, onset of Alzheimer’s is influenced by a variety of negative factors such as stress, head injury, heavy metals like aluminum, certain types of viruses, pesticides, herbicides, environmental and industrial pollutants. Some experts believe your own immune system is the culprit by producing anti-bodies that attack brain cells. Though, mostly considered a disease that effects people after 60, early-onset Alzheimer’s will show up 5% of the time
20 October/November 2013 HEALTHY DIRECTIONS | www.healthydirections.ca
beginning at age 30. Alzheimer’s is the third-most-common cause of death after cardiovascular disease and cancer in first world countries. Although memory loss is the keynote symptom of Alzheimer’s the ability for abstract thought declines as well as judgement. Emotional and personality changes occur as the disease progresses. Three biological changes occur with Alzheimer’s; the first being neurofibrillary tangles where the tubes and filaments that provide structure, support and nutrients in nerve cells become bunched-up eventually killing the cell. The second, is the accumulation of clots of dead cellular material called senile plaques which also interfere with cellular function causing eventual death of the nerve cell. As the brain cells continue to die the brain shrinks and changes shape. The third change is the eventual decrease of up to 90% of the neurotransmitter Acetylcholine, the primary “memory” neurotransmitter. Dharma Khalsa, MD is a leading researcher on Alzheimer’s and brain rejuvenation. He has spent many years researching and developing a program that is having remarkable success. He has found that utilizing the following basic elements can reverse, revitalize and regenerate age-associated memory loss:
NUTRITIONAL THERAPY
Find a Natural Health Expert
He recommends a low-fat, nutrient dense balanced diet, making sure to avoid low-blood sugar, and to reduce caloric intake.
STRESS MANAGEMENT It has been proven that high levels of the stress hormone cortisol damages brain cells.
EXERCISE THERAPY Exercise increases the removal of waste and replenishes brain cells with oxygen and nutrition.
SUPPLEMENTS Restore Acetylcholine by supplementing with phosphatidyl choline found in lecithin about 10,000-12,000 mg per day. Chlorophyll based “green drinks such as blue-green algae, wheatgrass, barley grass, spirullina, chlorella, will supply 2,000mg lecithin as well as essential amino acids, peptides and micronutrients. To potentiate acetylcholine production take 1,000mg vitamin C three times daily, 100mg B5, and a good multi-vitamin.
Naturopaths Naturopathic doctors are highly educated primary care providers who integrate standard medical diagnostics with a broad range of natural therapies.
AIRDRIE Kin Leung, B.Sc, ND, CCT, CPCC, FABNO
Naturopathic Fundamentals Wellness Clinic
Chronic Degenerative Conditions, Cancer, IV Therapy
www.naturopathicfundamentals.com
Call: (587) 360-1100
CALGARY Susan Janssens, BSc, ND
MIND/BODY EXERCISE
H.U.M. & Integrative Health
This includes: meditation, breathing practices, brain exercises like solving “brain teasers”, crossword puzzles and reading.
Brain health, mood disorders, chronic disease: autoimmune disorders, chronic fatigue, cancer, chemical exposure & heavy metals
www.IHConline.ca info@IHConline.ca
DRUG THERAPY WHEN NEEDED Prescription drugs used for mild to moderate Alzheimer’s help by improving the ability of impaired nerve endings to transmit messages from one nerve cell to another. Some are used for moderate to severe symptoms and work by blocking the neurotransmitter glutamate, which leaks out of nerve cell in advanced Alzheimer’s, from being reabsorbed into nerve cells and damaging them.
Call: (403) 288-4880
CALGARY Kyley Hunt, BKin, Bowen Therapist, ND Gaia Health Care
Women’s Health, Pediatrics, Sports Medicine, Digestive Health, Anxiety & StressManagement, Bowen Therapy, Acupuncture
www.gaiahealthcare.com
ON THE HORIZON The University of Ulster in Ireland, is researching a hormone called GLP-1 and drugs that mimic it. In their preclinical studies of Alzheimer's disease and other neurodegenerative disorders, GLP-1 has shown “impressive neuroprotective and anti-inflammatory effects” resulting in reduced amyloid plaques and memory loss. Patricia Kane, PhD, Director of the NeuroLipid Research Foundation has been researching and developing a protocol utilizing intravenous phosphatidyl choline, reduced glutathione and an oral/nutritional program. Kane has claimed that this protocol "successfully reverses" ALS and has improved symptoms connected with other neurological problems, such as Alzheimer's disease. In my clinical practice, I have utilized many of the therapies discussed in this article for my clients with documentable success based upon the improved scores of a Standardized Alzheimer's Disease Assessment Scale performed by their physician. I believe our brains, given the chance have remarkable abilities to heal! As long as we identify and remove any blockages causing the disease and then make sure we replenish and repair any damage that has occurred through healthy living choices.3 Susan Janssens, BSc, ND has been a licensed naturopathic doctor for over 10 years, and is a leader in her field in Calgary, specializing in chronic disease, mood disorders and women’s health. For more information please go to www.IHConline.ca.
gaiahealth@gmail.com
Call: (403) 475-2120
EDMONTON Michael Mason-Wood, ND
Natural Terrain Naturopathic Clinic Prolotherapy & Sports Medicine, Autism, Men & Women's Health, Environmental Medicine
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Call: (587) 521-3595
Schools & Clinics Naturopathic Medicine is an approach to primary health-care that meets the individual needs of each patient. In addition to conventional training in health sciences, naturopathic doctors employ a range of natural therapies.
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HEALTHY DIRECTIONS | www.healthydirections.ca October/November 2013 21
ECO LIVING
How-To Healthier Living
reduce Your BPA exposure By Michael Mason-Wood, ND
In recent years, many studies have shown that significant levels of toxic substances can leach from the every day items used in our homes and workplaces. We are now into the fourth generation of people exposed to toxic chemicals from before conception through to adulthood, and statistics tell us that we are under siege. Children born today face a greater chance of developing at least one or more of the following health conditions - ADD/ADHD, Autism spectrum disorders, learning disabilities, diabetes, obesity, cancer, and infertility – which have been linked with pre- and post-natal exposure to toxic chemicals. Take a closer look at one toxic chemical found in your home – BPA.
•
In 2007, the Canadian government was the first to ban BPA in baby bottles and sippy cups due to pressure from consumers and environmental groups. While this was a big step forward, there are still no restictions for BPA in canned goods, store and bank receipts and dental glue.
•
In 2011, tests of 78 popular canned foods found BPA in 90 percent of products. The following canned foods measure high in BPA: beans, green beans, green peas and chili. There are low concentrations of BPA in canned fruit and beverages. EWG advises consumers to limit their consumption of canned products or to use products made by companies that provide BPA- free lining.
WHAT IS BPA? Bisphenol A, or BPA, is an industrial chemical used to make two common synthetics: •
•
Polycarbonate plastic: a clear, rigid, shatter-resistant plastic found in a wide variety of consumer products (ie food and drink containers, CDs, DVDs, water bottles, drinking glasses, kitchen appliances and utensils, eyeglass lenses, office water coolers, hockey helmet visors, medical supplies, cell phones, computers, toys and car headlights). Epoxy resins: used in industrial adhesives and highperformance coatings. They are used as adhesives in sporting equipment, airplanes and cars. They are also found in dental filling materials, protective coatings around wire and piping and line the inside of most tin cans.
HOW TO LIMIT YOUR FAMILY'S EXPOSURE TO BPA Completely eliminating contact with BPA is virtually impossible, but you can reduce your family's exposure . • Use fresh fruits and vegetables whenever possible. Alternatively select products that are packaged in glass or cardboard containers or that have been frozen when fresh. •
BPA leaches from containers into the contents and we end up consuming it. Containers do not need to be heated for this to occur. Switch to glass or stainless steel containers where possible.
•
With respect to baby formula, choose powdered formula because the packaging contains less BPA. If your baby needs liquid formula, look for brands sold in non-plastic containers.
•
Limit your consumption of canned food, particularly if you are pregnant.
•
Look for canned food labeled as BPA-free or buy food packed in glass jars or waxed cardboard cartons. A few companies sell cans lined with non-BPA alternatives.
•
Store food in non-toxic alternatives like glass or stainless steel.
•
Don’t microwave food in plastic containers.
•
Watch receipts - In 2010, EWG’s testing of retailer’s store receipts found that 40 percent were coated with BPA. The chemical can rub off on hands or food items. Some may be absorbed through the skin. Limit exposure by: 1) saying no to
WHAT ARE THE HEALTH RISKS OF BPA? •
•
BPA is a synthetic estrogen that is disruptive to our endocrine system. It has been linked to a wide variety of health conditions, including infertility, obesity, diabetes, early puberty, behavioral changes in children, resistance to chemotherapy treatments and breast, prostate and reproductive system cancers. Surveys by the Center for Disease Control and Prevention have found BPA in nearly every person over the age of 6. In 2009, the Environmental Working Group (EWG) detected BPA in 90% of cord blood samples. Most of this contamination is believed to come from food packaging. BPA molecules leach into food and beverages from plastic food containers and the epoxy linings of metal cans.
22 October/November 2013 HEALTHY DIRECTIONS | www.healthydirections.ca
receipts when possible 2) Keep receipts in an envelope 3) Never give a child a receipt to hold or play with. 4) Wash your hands before preparing and eating food after handling receipts. 5) Do not recycle receipts and other thermal paper. BPA residues will contaminate recycled paper.3
Sources: 1) Environmental Working Group, 2013, www.ewg.org/bpa; 2) Bisphenol A, CAND patient handout, April 2008, www.cand.ca; 3) Slow Death by Rubber Duck: How the Toxic Chemistry of Everyday Life affects our Health by Rick Smith and Bruce Lourie
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HEALTHY DIRECTIONS | www.healthydirections.ca October/November 2013 23
ARTHRITIS SOLUTIONS
Natural Options for
Arthritis
By Kin Leung, B.Sc., N.D., CCT, CPCC, FABNO There are many different conditions of arthritis some of which are mild forms of tendonitis due to over use, to more severe autoimmune such as rheumatoid arthritis. Osteoarthritis is the most common type of arthritis and can affect anyone. Inflammation and sore joints are common in all these conditions. Inflammation is involved in many forms of arthritis and it is essential to keep the inflammation down. Over long term the inflammation will deteriorate the joint and decrease mobility and increase the pain.
PREVENTING ARTHRITIS FROM PROGRESSION An early diagnosis is critical to the outcome of the disease. Identify the sources that may be contributing to the arthritis. Arthritis only gets progressively worse and therapies work best when started as soon as possible.
NATURAL EGGSHELL MEMBRANE (NEM) Natural eggshell membrane (NEM) is a supplement that contains naturally occurring glycosaminoglycans (a long carbohydrate molecule) and proteins which are important in maintaining joint and connective tissues. A study showed that 500mg once a day for 4 weeks had the following results: general pain 72.5% reduction, 27.8% increased flexibility, range of motion associated pain reduction of 75.9%. There were no adverse events reported during either study and the treatment was reported to be well tolerated by study participants (1).
OMEGA-3 FOR ARTHRITIS Most people have heard of fish oil (omega-3), but not many know about its great anti-inflammatory properties. Clinical trials on rheumatoid arthritis have found that omega-3 supplements may help
with painful joints. Sixteen patients with rheumatoid arthritis were randomised in a double blind, study for 12 week treatment periods. The results favoured omega-3 with decrease in joint swelling with a decrease in neutrophil leucotriene counts (rheumatoid arthritis is autoimmune). This study shows that dietary fish oil supplementation is effective in decreasing symptoms of rheumatoid arthritis (2).
CURCUMIN AND QUERETIN The antioxidants curcumin and quercetin have antiinflammatory and immunosuppressive properties. In a study both agents were found to inhibit neutrophil activation. The effects of curcumin were stronger than quercetin. These antioxidants may offer a potential for the treatment of rheumatoid arthritis (3). Always consult your physician before attempting any drugs or supplements as reactions can occur with any medication. Omega-3 or fish oil and curcumin supplements may act as a blood thinner, people who take medications that affect blood, such as anticoagulants (Warfarin/Coumadin, heparin), should be cautious and consult a health care provider.3 References: 1) Kevin J Ruff, et al. Eggshell membrane: A possible new natural therapeutic for joint and connective tissue disorders. Results from two open-label human clinical studies. Clin Interv Aging. 2009; 4: 235–240. Published online 2009 June 9. 2) van der Tempel H, et al. Effects of fish oil supplementation in rheumatoid arthritis. Ann Rheum Dis. 1990 Feb;49(2):76-80. 3) Jackson JK, et al. The antioxidants curcumin and quercetin inhibit inflammatory processes associated with arthritis. Inflamm Res. 2006 Apr;55(4):168-75.
Kin Leung, B.Sc., N.D., CCT, CPCC, FABNO practices out of Naturopathic Fundamentals Wellness Clinic in Airdrie, AB. Call (587) 360-1100 for aa appointment or for more information visit: www.naturopathicfundamentals.com.
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Train to be a Registered BioEnergetics Practitioner. PACKING HEALTHY SCHOOL LUNCHES You want to send your kids off in the morning with a lunchbox of healthy food. Problem is, sometimes when you open their lunchbox after school, half the food is right where you left it – untouched! Now you’re not sure whether your children have the right nutrition to carry them through the school day.
Five Ways to Make School Lunches Easier Involving your kids in planning and making school lunches is a great way to help them build their own healthy eating habits. Plus, if they help make it, they’ll be more likely to eat it! 1. On the weekend, plan out weekday lunches with your kids. Include at least 3 of the 4 food groups.
3. Cook extra food – dinner leftovers make a quick and easy lunch. 4. Keep it simple: Mix and match healthier foods from each food group. 5. Prep as much as you can the night before. Then simply pack a lunch in the morning and off they go.
2. Get a head start. Cut up extra veggies and fruit, or make hard-boiled eggs.
Lunch Ideas Your Kids Will Love
Sound familiar? It’s no secret that when it comes to food, kids can be tough to please. So when it comes to their lunch, how do you make sure they’ll eat it, especially all that “good-foryou” stuff? Here are a few handy tips to make healthy school lunches your kids will actually want to eat!
Keeping your kitchen stocked with healthy graband-go foods from the four food groups can help you whip up a quick, healthy lunch in no time!
• Cheese cubes + whole grain crackers + veggie sticks • Whole grain pasta and sauce + veggies + yogurt dip
• Whole grain wrap or pita pockets + chicken or hummus + veggies
• Cheese + whole grain English muffin + apple slices
• Layers of fruit + yogurt + whole grain cereal
When it comes to healthy eating, a little planning goes a long way!
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What others are saying about BIE BIE has given me back quality of- life. I recommend it to all patients. Dr. David Gohn D.C.
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• Vegetable soup + whole grain bun + milk
For more tips on healthy eating, visit HealthyCanadians.gc.ca/EatWell
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HEALTHY DIRECTIONS | www.healthydirections.ca October/November 2013 25
BEST BREAKFASTS
Begin Your Day With Nature’s
Healthiest Superfoods By Renita Rietz Despite all of the nutritional guidance circulating in the mainstream, people still seem to be most challenged when it comes to the proverbial ‘most important meal of the day’ breakfast. It is all too common for most to grab a whole wheat bagel and a coffee or an organic fruit salad sprinkled with granola on top. There is the paleo camp with 3 egg whites and guacamole and the traditional camp with oatmeal with flax seeds and perhaps a dash of maple syrup. Even with the best of intentions most are simply not making ideal choices. Your physiological and metabolic processes are directly influenced throughout all of your morning activities based on these critical food choices. While the whole wheat bagel may provide marginally higher fibre content than a white bagel, gluten is an ever increasing problem for many with a host of symptoms and consequences. A fruit salad with granola is often too sweet and made with high glycemic fruits such as pineapple and grapes accented with more carbohydrate, highly processed granola that is often coated in cane sugar or high fructose corn syrup. Guacamole is a wonderful choice, but egg whites are not ideal. If eggs are consumed, they are nutritionally better on the softer side; so, that the protein does not get denatured and contrary to popular warnings on cholesterol issues, should be consumed with the yolk to maintain a higher net nitrogen utilization. Oatmeal although it is often touted as a healthy food may not be the best choice for certain people. Even if it is labeled gluten free, oatmeal does contain a compound known as avenin, a glutinous protein very similar to the gliadin in wheat. A small percentage of people will react with sensitivity and or an allergy. Sprouted buckwheat or sprouted quinoa are incredibly nourishing as porridge or as oat alternatives with higher protein to carbohydrate ratios and enhanced digestibility due to the germination process. With a tablespoon of coconut oil for healthy fat, a splash of homemade almond milk, a dash of cinnamon and a tablespoon of sprouted chia powder for additional fibre and omega-3, this is a powerful breakfast. One of the most common breakfast choices is cereal. Most cereals are grain based and laden with sugar. There are healthier alternatives however beginning to appear like sprouted superfood breakfast cereals containing goji berries, golden berries, acai, maqui, coconut, sprouted chia, sprouted flax, sprouted quinoa and other more nutritious ingredients. These cereals are satisfying and nourishing, high fibre, high protein, omega-3 rich with just enough sweetness provided from super fruits. Add a cup of homemade almond milk and a teaspoon of yacon syrup if you prefer a slightly sweeter taste and fuel yourself with the very best superfood breakfast for optimal blood sugar balance, mood, performance, stamina and focus.3 Renita Rietz is a health and nutrition writer. E-mail: renitarietz@gmail.com
Discover Nature’s Healthiest Breakfast Superfoods Available at www.yourorganicsources.com 26 October/November 2013 HEALTHY DIRECTIONS | www.healthydirections.ca
SUPERFOOD PORRIDGE This is a comforting morning breakfast loaded with great superfoods. Add cacao powder for a chocolate version or spices such as cinnamon, nutmeg and cardamom. Almond milk can be replaced with hemp milk or homemade cashew milk. Ingredients 1 cup of almond milk ¼ cup of Organic Traditions Ultimate Sprouted Superfood Cereal 2 tsp. of Organic Traditions Raw Coconut oil A dash of cinnamon Variation 1 tbsp. of Organic Traditions Cacao powder Preparation Gently warm the almond milk to the desired temperature. Do not bring the almond milk to a boil. Mix in the cereal and coconut oil. Serve with a dash of cinnamon to taste. Enjoy.