Healthy Directions Spring Edition 2017 by Healthy Directions

Spring Edition 2017.qxp_August/Sept 2015 2017-03-26 4:47 PM Page 1

SPRING

HEALTHY DIRECTIONS 2017

PLANTS FOR POLLINATORS

HealthyDirections.ca

ESTROGEN AND BREAST CANCER

ROAST CHICKPEA SNACK POPPERS

Just Beanâ&#x20AC;&#x2122; Healthy Burrito Night WOMEN LEADERS in the NHP Industry

witH]

Chef Michael Smith

BLUEBERRY MUFFIN SMOOTHIES

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Award-Winning Omega-3s Carlson professional-strength omega-3s are available in soft gel and liquid form. Some of our awards include:

The Carlson Omega-3 Difference ✔ Professional-Strength Omega-3s ✔ Superior Purity & Potency ✔ Ultimate Freshness ✔ Award-Winning Taste ✔ Traditionally Caught ✔ Sustainably Sourced

At Carlson, our fish oils are closely managed from sea to store. We source the highest quality, deep, cold water fish using traditional, sustainable methods. Our fish are then transported to a highly regulated facility for processing and purification. Carlson fish oils are bottled or encapsulated then labortory tested for freshness, potency, and purity.

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There’s Nothing Fishy About the Health Benefits of Omega-3s By Laurel Sterling, MA, RD

Fish oils—in particular, omega-3s—are one of the most important nutrients for the entire family. There have been more than 27,000 published studies on omega-3s, making them one of the most studied nutrients in the world. Omega-3s offer a variety of health benefits, including supporting cardiovascular, immune, brain, vision, and joint health. In children, omega-3s are shown to promote brain development; impact behavior and learning abilities; and support comprehension, vocabulary, spelling, and reading skills. The most beneficial omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Recently, researchers at Brigham and Women's Hospital in Boston studied data collected over 11 years on the dietary habits and health of 20,551 male physicians ages 40 to 84. They found that eating seafood containing omega-3s at least once a week was associated with a 52% lower risk of sudden cardiac death.

The omega-3 index may be a powerful indicator of heart disease risk and is recognized as the sum of EPA and DHA as a percentage of total fatty acids, or [(EPA+DHA) / total PLFA] x 100. An omega-3 index of >8% is associated with 90% less risk for sudden cardiac death (SCD), as compared to an omega-3 index of <4%. Taking EPA and DHA can reduce the incidence of SCD by anywhere from 45 to 90%. Just 1,000 mg of combined EPA and DHA daily is found to positively impact our omega-3 index.

But the study that really changed the acceptance of EPA and DHA for those with heart issues and as a preventative regimen was the Gissi Prevenzione Trial, which studied 11,000 myocardial infarction survivors. One group was given a placebo,

while the other was given 1 gram daily of omega-3s, including EPA and DHA. The group taking omega-3s had a 20% decrease in total deaths, a 30% decrease in cardiovascular deaths, and a 45% decrease in sudden deaths over a four-year period versus the placebo group.

The Gissi Prevenzione Trial led to widespread recommendation of EPA and DHA by groups like the Global Organization of EPA and DHA (GOED). It also helped establish omega-3 daily intake recommendations based on the scientific findings. For the general, healthy adult population, 500 mg of omega-3s are recommended to lower the risk of coronary heart disease (CHD). For pregnancy and lactation, an additional 200 mg of DHA per day is recommended. For secondary prevention of CHD, 1,000 mg of EPA and DHA daily is recommended. More than 1,000 mg per day is recommended for a range of additional health conditions such as elevated blood pressure and/or triglycerides.

Omega-3s are also beneficial for children. The Dolab Study included 493 children, ages 7 to 9, who had below average reading performance and low omega-3 index percentages. Researchers set out to determine if DHA supplementation would improve reading, working memory, and behavior—they all improved significantly. The health benefits of omega-3s were also studied in the Oxford Durham Trial, which included 120 kids, ages 6 to 12. They were

given 558 mg of EPA and 174 mg of DHA from fish oil, and 60 mg of gamma linolenic acid (GLA) from evening primrose oil. Learning and behavior greatly improved, and concentration and reading dramatically improved.

Like fish oil, cod liver oil provides the important omega-3s EPA and DHA but with the added benefit of vitamins A and D. Vitamins A and D support immune system health, which is especially important during the months of September through April, when kids aren’t outside in the sun, which means their bodies likely aren’t producing enough vitamin D. Both fish oil and cod liver oil are excellent sources of omega-3s, which studies show help maintain healthy cells; support the structure of our nervous system; and promote heart, brain, vision, joint, skin, and immune health. Omega-3s are important for the entire family. Try adding omega-3s to your routine for a daily health boost—there’s nothing fishy about it.t References

W.S. Harris, “The Omega-3 Index as a Risk Factor for Coronary Heart Disease,” Am. J. Clin. Nutr. 87 (6), 1997S–2002S (2008). Relationship between the total EPA and DHA (expressed as the Omega-3 Index) and sudden cardiac death. Data are from Dr. C.M. Albert and colleagues (2).

C.M. Albert, et al., “Blood Levels of Long-Chain N-3 Fatty Acids and the Risk of Sudden Death,” N. Engl. J. Med. 346 (15), 1113–1118 (2002).

HEALTHY DIRECTIONS | healthydirections.ca Spring 2017

HEALTHY DIRECTIONS SPRING 2017 Vol. 18 No. 2

Your compass for natural health, wellness and outdoor adventure. Editor / Publisher

Charleen Wyman healthydirectionscwyman@gmail.com 1-877-276-1849 519-823-5404 Guelph, Ontario, Canada

Contributors

Laurel Sterling, MA, RD, Adele Cavaliere, Holistic Nutritionist, Cecile LaRiviere, Chef Michael Smith, Angela Liddon, Joy McCarthy, Cassie Irwin, Emma Wells, Karley George, Marilyn Haugen & Doug Cook, Meghan Livingstone, Holistic Nutritionist, Rachel Schwartzman, ND, Meghan Livingstone, Holistic Nutritionist, Maggie Fontaine, Livia Tiba, Marva Ward, CNP, and Credit Valley Conservation (CVC)

Distribution

Would you like to carry Healthy Directions magazine? Call or e-mail: Jon Cousins at healthydirections@rogers.com or 1-877-276-1849

EDITOR

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» EDITOR’S NOTE

A Touch of Sweet Awareness

Early spring brings a new ritual in our household, tapping our four sugar maples for maple sap to make maple syrup. The secret is a combination of timing and temperature. A succession of nights just below freezing and warmer days above freezing at the beginning of March offers the best flow.

It was a learning experience for the whole family in a distillation of quantity for quality and patience – a lot of patience. The taps and buckets are available at most hardware stores and are easy to come by. Instead of a traditional open fire to simmer it all down, we had the lid of our barbecue open. The ratio of sap to syrup is 40 to 1. A dozen, transparent, amber filled mason jars later we gained a new appreciation for one of Canada’s favourite sweeteners. Use sparingly. Savour immensely.

Another ratio that is also surprisingly low in Canada is the percentage of women owned Small and Medium Enterprises (SMEs). Only 15 percent of SMEs were majority owned by women in 2011 (Industry Canada, Key Small Business Statistics, May 2015). Those owned equally by men and women represented 18 percent of SMEs. A few ways we can encourage more women in business is to recognize those who are, celebrate them and support them. That’s why this edition I’ve included the feature, Leading Women in the Natural Health Products Industry. I’m honoured to know and meet so many women leaders in business dedicated to improving the health and lives of others in Canada, the USA and around the world. It’s my hope you are inspired by them and your own passions to venture into a business with a partner or on your own. April is cancer awareness month and this edition we focus on the health benefits and versatility of beans with some fantastic recipes to share from Chef Michael Smith, Angela Liddon and Joy McCarthy. We also look at the role estrogen plays in breast cancer and breast health and share some tips for cancer prevention from ND, Rachel Schwartzman. Best of health!

Charleen Wyman, BA Journalism and Communications, BA English Editor, Healthy Directions healthydirectionscwyman@gmail.com Healthy Directions is an independent journal produced by Cousins Publishing, four times a year in Canada. Printed in Canada. All content is copyrighted by Cousins Publishing. ISSN 1714-5791

IMPORTANT: Always seek the opinion of your medical or naturopathic doctor before starting any complementary health program. Any information contained herein is intended towards that purpose; thus “Healthy Directions” and its contributing writers will not be held liable should this advice not be followed.

6 Spring 2017 HEALTHY DIRECTIONS | healthydirections.ca

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[CONTENTS] SPILLING THE BEANS The Health Benefits of Earth’s Powerful, Protein-Packed Fruits 08

JUST BEAN’ HEALTHY Magical Versatility

just bean’ healthy

FOOD PASSIONS Gourmet Nourishment 12

BEST OF BEANS, CHICKPEAS AND LENTILS RECIPES Meatless Monday Burrito Night Moroccan Hummus with Lots of Veggie Dippers

Sweet Potato, Chickpea & Spinach Coconut Curry

Sea Salt & Rosemary Roasted Chickpea Poppers

SUPERFOOD BLENDER RECIPES

CANCER PREVENTION Natural Health Approaches 10

BREAST HEALTH & ESTROGEN

SIMPLE CHANGES FOR CANCER PREVENTION

Processed Meats, Plastics & PFOAs

Spring into Summer Smoothie

LEADING LADIES Women Leaders in the Natural Health Product (NHP) Industry 22

LEADING WOMEN

Natural Leaders in the NHP Industry

GROW IT

Get Spring Back into Your Step 20

PLANTING A POLLINATOR GARDEN FOR BUTTERFLIES AND BEES

Beautiful Plants for Biodiversity

SPRING CLEANING FROM TOP TO TOE

Brain Gain and Joint Points

GENTLE DETOX

Six Top Foods and Herbs

HEALTHY STARTS A Pathway to Better Health 05

OMEGA-3 HEALTH BENEFITS

ND NOTES

HAZELWOOD HELP FOR INFLAMMATION

The World’s Most Studied Nutrient How Much Vitamin D Should I Take?

One Mom’s Story

Garden Secrets 38

SPRING CLEANSING

Blueberry Muffin Smoothie Raspberry, Beet and Mint, Protein Smoothie

The A, B, C & Double D’s of Healthy Breasts

JUST BREATHE

AMINO ACIDS

Salt Therapy for Cystic Fibrosis Nature’s “Chill Pills”

6 32 35

Editor’s Note Hot-Off the Shelf Classifieds & Training

HEALTHY DIRECTIONS | healthydirections.ca Spring 2017

THRIVE

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» NUTRITION SOLUTIONS

Just Bean’

HEALTHY By Adele Cavaliere, Holistic Nutritionist

Adele Cavaliere is a Holistic Nutritionist, published author of the book “21 Days to Detoxify Your Life,” is an elite fitness trainer, yoga instructor and founder of Nutri-School. Adele has worked with countless people empowering them to transform their lives, their bodies and their careers! Adele has worked with celebrities, pro-athletes and her success stories have been featured in Cosmopolitan, Shape, Fitness RX and more. www.adelecavaliere.com

Beans really are magical – for your health, that is! Not only are they a clean and inexpensive protein source, they are also packed with a plethora of important vitamins and minerals crucial to achieving good health. Plus, they are extremely versatile and can be used in a variety of ways from soups and stews to dips and even dessert.

So Why are Beans so “Magical”?

There are many different types of beans out there to be enjoyed, including navy, kidney, black, pinto just to name a few. And although the exact nutritional composition of beans depends on the type you consume, they all contain an average of only 116 calories per 1/2-cup serving along with 8 grams of protein, 6 grams of fiber and almost no fat, which makes them perfect for maintaining a healthy weight, good metabolism and regular bowel movements.

And when it comes to important vitamin and mineral support, beans offer good doses of vitamin K, copper, folate (B6), vitamin B2, iron, magnesium, manganese, phosphorus, potassium and zinc – making beans powerhouses when it comes to boosting immune health, regulating blood sugar, managing stress, maintaining energy levels and so much more. 8 Spring 2017 HEALTHY DIRECTIONS | healthydirections.ca

Who are Beans Good For?

Well the short answer is everyone! But there are definitely a few groups of people in particular who could benefit from more beans in their diet, including: Vegetarians As a vegetarian it can be harder to find good sources of complete protein, meaning containing all essential amino acids necessary in our diet. Beans offer a great amount of protein per serving at 7 grams per cup; and by pairing them with rice you get one of the simplest, cheapest, and vegan-est meals in existence that is also one of the best sources of complete protein around. Most beans are low in methionine and high in lysine, while rice is low in lysine and high in methionine. So when you put them together you get a protein content on par with that of meat without the acidic side effects and at a much lower cost! Worried about recipe boredom? Subbing lentils or chickpeas for beans produces the same effect while offering some great mealtime variety.

Diabetics High fiber, low glycemic diets are essential for those who depend on a diet that regulates blood sugar, and beans win on both counts. They also contain a class of lectins that act as “starch blockers”, delaying the absorption of

carbohydrates from the digestive tract, which helps prevent spikes in blood sugar. And since they are low in fat, they help support a healthy weight.

Those with Heart Disease or High Cholesterol Beans are high in potassium, an essential nutrient for supporting heart health through blood pressure regulation. They are also high in powerful antioxidants called isoflavones that help combat free radical damage that can lead to heart disease; and their high fiber content also helps support healthy cholesterol levels through improved elimination and blood sugar regulation. Kids Dramatic fluctuations in blood sugar can bring out your child’s cranky side, so choosing foods that help balance sugar levels is key to keeping kids happy and healthy. Beans are an excellent source of soluble fiber, an ingredient that regulates blood sugars and, as a result, may help soften mood swings and calm emotions. Beans also promote healthy growth via their impressive vitamin and mineral content. Plus – they are extremely cost effective and can be enjoyed in a variety of kid-friendly ways! Try adding beans to taco-meat filling or turkey chili, or serve hummus as a dip for vegetables or baked chips in lunches or snacks.

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Canned vs Dry

I completely understand the convenience of canned beans and am not opposed to my clients using them when necessary (as long as they’re from a BPA free can), but there are a few reasons why I favour cooking my own from dry. First, it’s cheaper – like, way cheaper!! I’m talking mere pennies to make a serving of delicious, protein packed beans. Second, it’s easier to use them in more versatile ways, like in soups and stews, where using canned beans would likely mean you are left with unappetizing mush at the end of the cooking process. Yuck. And lastly, it allows me to prepare them properly so they are easily digestible. Which leads me to my next topic…

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How do you Properly Prepare Dry Beans?

It’s true that beans have a bad reputation for causing gas, bloating and other digestive upsets for some – but these effects can be greatly mitigated simply by preparing and cooking beans properly. They key is to soak beans for the appropriate amount of time to remove the anti-nutrients – such as phytic acid and enzyme inhibitors - responsible for causing all those uncomfortable (and embarrassing!) digestive problems. So how do you do it? Simply place the beans in a clean bowl and cover with water. Some people recommend soaking overnight, but when I can I always soak beans for a full 24 hours, rinsing and replacing the water a couple times for maximum digestibility. Once the soaking time is up, simply drain and rinse the beans until all the scum is washed away, then cook as desired! Another trick I love to use is to cook a big batch of beans and freeze some for quick use at a later date. So there you have it – just a few of the many reasons why nutritious and versatile beans should be a regular part of your diet. And to help you get started, here is a delicious Black Bean Brownie recipe!

Black Bean Brownies Makes 10-12 brownies

Ingredients 1 1/2 cups black beans (drained and rinsed very well) 1 tbsp. pure cacao powder 1/2 cup organic plain oats 1 banana, ripe 1/4 tsp salt 1/4 cup pure maple syrup or honey 1/4 cup coconut oil 2 tsp pure vanilla extract Pinch of pure cinnamon 1/2 tsp baking powder

Directions Preheat oven to 350 F. Combine ingredients in a food processor, and blend until smooth. Cook the black bean brownies 14-16 minutes, then allow to cool for about 7-10. If brownies appear a bit undercooked, place in fridge overnight.t

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BREAST HEALTH

femMED

The A, B, C and Double D’s of Healthy Breasts Let’s face it ladies. Whether your cup size is an A, B, or double-D, we’re all at risk of the Big C – breast cancer. So, what can you do to keep your girls protected? Fortunately, Canada is leading the world in research and scientific advances to improve survival rates. But, new leading edge nutraceutical research is also showing having an actionable and preventative maintenance strategy may also play an important role. By Cecile LaRiviere

organization (CRO) specializing in regulatory consulting, clinical trials and product testing for the natural health industry.

Why Promote a Healthy Estrogen Balance?

Get Full Support

A new generation of natural health products are emerging to help promote healthy breast tissue, and detoxify harmful estrogens in the body from birth control pills, hormone replacement therapies and estrogen from plastics. Even estrogens created by your own body can become harmful, if they aren't processed properly.

femMED's Breast Health formula has undergone clinical testing that shows consistent use of the product can favourably influence whether estrogen in the body takes a “beneficial” or a “disease-potential” path, by promoting healthy estrogen metabolism and supporting a healthy estrogen metabolite ratio. In a double-blind, placebo-controlled study conducted with Canadian women at Nutrasouce Diagnostics Inc. in Guelph, Ontario, Breast Health was shown to increase levels of 2-hydroxy estrone in just 28 days! Nutrasouce Diagnostics Inc is an independent, full-service contract research

A current body of research (1,2,3,4,5,6,7) indicates that when levels of 16-hydroxy estrone decrease and levels of 2-hydroxy estrone increase, then the risk for breast cancer decreases. In a second larger study on Breast Health's key ingredient, indole-3 carbinol (I3C), a substance naturally occurring in broccoli, cabbage and Brussels sprouts, 13,000 Italian women were followed for over 10 years. They also had the same estrogen metabolite ratio as women on femMED Breast Health, at the same dosage8. Breast Health is also clinically proven to reduce cyclical breast pain and tenderness.

Only The Good

femMED believes that source matters. That's why femMED Breast Health is 3rd party tested for the absence of genetic engineering with IGEN™ (the International GMO Evaluation and Notification Program). IGEN is the first formal certification program that tests finished products and its ingredients to determine if genetic engineering is present in, or was used in the production of the product. The IGEN™ Program evaluates the GMO content of samples using validated analytical methods. Visit www.igenprogram.com for

10 Spring 2017 HEALTHY DIRECTIONS | healthydirections.ca

full transparency on testing results. femMED Breast Health is a natural breast health supplement formula that has been clinically tested in women, and is patent pending. femMED Breast Health does not contain soy, yeast, or gluten, and does not contain artificial flavours, colours or fillers, only the good. t Visit www.femmedbreasthealth.com for more information. femMED Breast Health is authorized by Health Canada with natural product number (NPN) 80039359.

References:

1. Kabat GC, Chang CJ, Sparano JA, et al. Urinary estrogen metabolites and breast cancer: a case-control study. Cancer Epidemiology, Biomarkers and Prevention. 1997;6:505–9.

2. Muti P, Bradlow HL, Micheli A, et al. Estrogen metabolism and risk of breast cancer: a prospective study of the 2:16α-hydroxyestrone ratio in premenopausal and postmenopausal women. Epidemiology. 2000;11(6): 635–40. 3. Lord RS, Bongiovanni B, Bralley JA. Estrogen metabolism and the diet-cancer connection: rationale for assessing the ratio of urinary hydroxylated estrogen metabolites. Alternative Medicine Review. 2002;7(2):112–29. 4. Okobia MN, Bunker CH. Estrogen metabolism and breast cancer risk—a review. Afr J Reprod Health. 2006;10(1):13–25.

5. Kabat GC, O’Leary ES, Gammon MD, et al. Estrogen metabolism and breast cancer. Epidemiology. 2006;17(1):80–8. 6. Sepkovic DW, Bradlow HL. Estrogen hydroxylation— the good and the bad. Ann N Y Acad Sci. 2009;1155:57–67. 7. Im A, Vogel VG, Ahrendt G, et al. Urinary estrogen metabolites in women at high risk for breast cancer. Carcinogenesis. 2009;30(9):1532–5. 8. Paola Muti,1,2 H. Leon Bradlow et al. Estrogen Metabolism and Risk of Breast Cancer: A Prospective Study of the 2:16!-Hydroxyestrone Ratio in Premenopausal and Postmenopausal Women. Epidemiology. 2000;11 (6).

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Burrito Night witH]

Chef Michael Smith

MEATLESS MONDAY BURRITO NIGHT

Makes 8 Burritos

EASY AND FUN

These burritos are so hearty and satisfying that no one will notice they don’t have meat in their filling (unless you spill the beans!). They will notice all the bright, sunny southwestern flavours, though. In fact, why wait for Monday? They’re perfectly delicious any day of the week!

For the Rice and Bean Filling

2 tablespoons of vegetable oil 1 onion, chopped 2 or 3 cloves of garlic, thinly sliced 1 tablespoon of chili powder 1 tablespoon of ground cumin A 19-ounce can of red kidney beans or your favourite beans, drained and rinsed A 28-ounce can of diced tomatoes 2 cups of water 1 cup of rice 1 chipotle pepper in adobo sauce, minced 1 teaspoon of salt

For the Burritos

8 large whole wheat flour tortillas 2 cups (500 mL) of shredded cheddar 2 avocados, peeled and thinly sliced A handful of fresh cilantro leaves

Directions

Make the rice and bean filling. Splash the oil into a medium pot over medium-high heat, then toss in the onions, garlic, chili powder and cumin. Sauté until the onions soften and the spices are fragrant, 3 or 4 minutes. Stir in the kidney beans, tomatoes, water, rice, chipotle and salt. Bring to a furious boil, then immediately reduce the heat to a slow, steady simmer. Cover tightly and cook just long enough for the flavours to brighten and the rice to become tender, 15 minutes or so. Remove from the heat and rest, without uncovering, as the rice finishes absorbing the remaining moisture, 5 minutes or so.

Build the burrito. Position a big scoop of the rice and bean filling just below the middle of each tortilla. Top with cheddar, avocado and cilantro. Fold up the bottom, tuck in the sides and finish rolling the burrito as tightly as possible.

12 Spring 2017 HEALTHY DIRECTIONS | healthydirections.ca

FOOD

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BEST BEAN RECIPES

MOROCCAN HUMMUS WITH LOTS OF VEGGIE DIPPERS

Makes 3 cups, enough for 6-8 snackers

Hummus is one of the world’s great snacks. It’s richly flavoured, easily prepared, easily shared, and when you make it yourself, inherently pure and nutritious. Chickpeas are pulses, edible seeds of the legume family, so they’re packed with powerful protein and fibre.

Ingredients

A 19-ounce can of chickpeas, drained and rinsed 1/2 cup of tahini or almond butter 1/4 cup of extra-virgin olive oil, plus more for garnish 1/4 cup of orange juice Excerpted from “Real Food, Real 1/4 cup of marmalade Good” by Michael Smith. 1 tablespoon of harissa paste Copyright © 2016 Michael Smith. 1 teaspoon of cumin seeds Published by Penguin Canada. 1 teaspoon of cinnamon 30 or 40 fresh mint leaves (from 6 or 8 sprigs) The zest and juice of 2 lemons 1/4 teaspoon of salt

Your Choice of Veggie Dippers

. . . more pleasE]

Radish wedges, Carrot sticks, Celery sticks, Red pepper slices, Cherry tomatoes, Jicama slices, Kohlrabi wedges, Cauliflower florets, Broccoli florets, Snap peas, Zucchini batons

Directions

Blend everything smooth in your food processor. Fill a festive bowl with the hummus, drizzle the top with more olive oil and share with lots of veggie dippers.

PROVENÇALE VEGETABLE SOUP

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14 Spring 2017 HEALTHY DIRECTIONS | healthydirections.ca

FOOD

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» BEST OF BEANS, LENTILS AND CHICKPEA RECIPES For Serving

Cooked basmati rice, quinoa, millet, or sorghum Chopped fresh cilantro leaves Unsweetened shredded or large-flake coconut Lime wedges (optional)

Directions

1. In a large saucepan, heat the oil over medium heat. The oil is hot enough when a cumin seed sizzles when tossed into the pan. Add the cumin seeds and toast for about a minute, until fragrant and lightly darkened in color. Immediately stir in the onion, season with a pinch of salt, and cook for 3 to 5 minutes, or until the onion is soft and translucent. 2. Add the garlic, ginger, turmeric, coriander, and red pepper flakes. Stir to combine and sauté for a couple of minutes, until the garlic softens.

SWEET POTATO, CHICKPEA & SPINACH COCONUT CURRY

Serves 6 Prep: 25 minutes / Cook: 25 minutes

This curry is just divine! The coconut milk brings it all together, mellow ing and integrating the spices while adding a light sweetness that pairs wonderfully with the sweet potato. Because the recipe moves quickly once you’ve started, be sure to have the ingredients prepped and ready to toss into the pot as soon as they’re called for.

Ingredients

3. Add the sweet potato, chickpeas, tomatoes with their juices, and coconut milk. Stir to combine, cover, and simmer over medium heat for 20 to 30 minutes, until the potatoes are fork-tender. At this point, I always mash one-third of the mixture to thicken the sauce.

Excerpted from “Oh She Glows Every Day” by Angela Liddon. Copyright © 2016 Glo Bakery Corporation. Photography by Ashley McLaughlin. Published by Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

4. Stir in the spinach and cook until wilted. Season with the salt and black pepper. 5. Serve on a bed of cooked grains.

. . . more bean and lentil recipes pleasE]

4 teaspoons virgin coconut oil 1 tablespoon cumin seeds 1 medium onion, finely chopped (about 2 cups) 3/4 to 1 teaspoon fine sea salt, to taste, plus a pinch 3 large cloves garlic, minced 4 teaspoons grated fresh ginger 1 teaspoon ground turmeric 1 teaspoon ground coriander 1/4 teaspoon red pepper flakes, or to taste 1 medium/large sweet potato, peeled and cut into 1/4- to 1/2inch (5 mm to 1 cm) dice (about 3 cups) 1 (14-ounce/398 mL) can chickpeas, drained and rinsed, or 11/2 cups (375 mL) cooked chickpeas 1 (14-ounce/398 mL) can diced tomatoes, with juices 1 (14-ounce/400 mL) can light coconut milk 1 (5-ounce/142 g) package baby spinach Freshly ground black pepper

GOLDEN FRENCH LENTIL STEW

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CARIBBEAN RED BEAN, SPINACH & POTATO CURRY

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HEALTHY DIRECTIONS | healthydirections.ca Spring 2017

FOOD

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» BEST OF BEANS

SEA SALT & ROSEMARY ROASTED CHICKPEA POPPERS

These crunchy salty bites of deliciousness totally kill a chip craving. Plus, they have protein and tons of fibre and minerals, unlike junk food snacks!

Ingredients

11⁄2 cups cooked chickpeas, dried well 1 tbsp grapeseed oil 1 tsp dried rosemary 1⁄2 tsp fine sea salt

Directions

Preheat oven to 375°F. Line a baking sheet with parchment paper. In a medium bowl, toss together chickpeas, grapeseed oil, rosemary and sea salt until well coated. Spread chickpeas on the baking sheet. Bake for 30 minutes or until crisp.

Joyous Tip

Excerpted from “Joyous Detox” by Joy McCarthy. Copyright © 2016 Joy McCarthy. Photography by Chris Bodnar. Published by Penguin Canada. Reproduced by arrangement with the Publisher. All rights reserved.

Be sure to dry the chickpeas really well. This will help the oil and seasonings stick better. Chickpeas are incredible for your digestive and detoxification systems. They are a rich source of insoluble fibre, which remains undigested until it reaches the last part of your large intestine. Here it becomes a valuable fuel source for the bacteria in your colon, which produce short-chain fatty acids that feed the cells of your intestinal wall. This can help reduce the risk of certain cancers, including colon cancer.t

Spring Edition 2017.qxp_August/Sept 2015 2017-03-26 4:49 PM Page 17

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Joint Relief

Prostate Ezee Flow Tea

Men can lead a normal Helps to relieve joint pain life again. Stops dribbassociated with arthritis. A ling, burning and rushing good source of calcium. frequently to the bathContains active, bioavailroom. Get up once a night able nutrition for the joints. or not at all.* Helps reduce urologic symptoms “Pain free in two associated with mild to weeks. This is what moderate BPH (enlarged happened to me personally. I prostate gland). Helps tried drugs, acupuncture, prevent recurrent urinary magnets, physio and others. tract infections (UTIs). Provides antioxidants. Finally, a specially processed “Best product on shark cartilage supplement the market. I had helped me. Since then, I have 100% relief. I don't have helped hundreds of Product #4A NPN 80051642 to get up anymore during thousands of people worldthe night. My sex life has changed completely. I'm a new wide.”* Nick A. Jerch, man today. Thanks a million for this incredible tea.”* Oleg Founder of Bell Lifestyle Kerler, Thornhill, ON. “Prostate Ezee Flow Tea Product #1 NPN 80042283 Products Inc. “I tried worked quickly for a non-tea drinker! My wife bought another brand and the pain came back. Two weeks taking Bell your Prostate Ezee Flow Tea and made me drink it. Within a Joint Relief and the pain is gone again.”* Gert Dupuis, Hanmer, week, my urine flow was back to normal and no more ON. On our website people wrote: “Can walk again for burning. Also, I do not get up as often during the night. I’m hours”*; “Can climb stairs without hanging on to railing”*; now a tea drinker. I am very happy with the results. Great “First time in fifteen years I can sleep at night”*. Hundreds of product!”* John Hurlbut, 56, London, ON. “Within one testimonials on our website with full names and towns. The week I had relief. In two weeks I was back to normal. I shark cartilage used in this product is a responsibly sourced continue to use the tea for maintenance. It tastes good too.”* by-product of the food industry. “I have used Bell Joint Colin Jewall, 64, Kelowna, BC. “A real life saver. This Relief daily for over five years It has been the only is my fourth year of drinking your Prostate Ezee Flow Tea. I product to keep me mobile without constant knee pain. Both highly recommend this tea.”* Roman Leyzerovich, 79, knees ached with osteoarthritis after years of playing soccer in Pittsburgh, PA. my younger days. Now I am pain free and on a maintenance dosage.”* Ken Hutcheson, 70, Bridgenorth, ON. “When I started Bell Joint Relief I noticed not having as much pain in my joints, my knees were stronger and nerve pain down my legs.” Sharon Posnikoff, 61, Regina, SK. “In just two Those who have provided their testimonial weeks I could feel the difference. Pain steadily decreasing.”* received one free Bell product of their choice. Robert K. Welsh, 67, Flint, MI. *Results may vary from one person to another.

100% Truthful testimonials with full names and towns.

60 more effective Bell natural health products in the same stores. Ask for: Product #6 Eroxil for Men. Many men reported that they had better performance Read G ua on all b rantee and energy. Product #7 Erosyn for Women. Many women wrote that this increased oxes their libido and ability to climax. Product #14 Cholesterol Control Product #15 MIGRAID, relieves headaches and reduces frquency. Product #17 Cardio Health, to help cleanse the arteries. Product #23 Sound Sleep® Product #24 Allergy Relief, indoors and outdoors. Product #26 Blood Pressure Formulation Combo Product #28 Constipation Relief Product #30 Carpal Tunnel Syndrome for Wrist Relief Product #31 Bladder & Yeast Infection Product #34 PMS Combo Product #35 Stop Smoking Help Product #36 Brain Function, for cognitive function. Product #39 Acidic Stomach Alkaline Balance Product #40 Blood Sugar Metabolism Product #51 Shark Liver Oil, to maintain immune function. Product #52 Supreme Immune Booster Product #60 Clear Skin, for eczema and psoriasis. Product #63 Stem Cell Activator Product #66 Calming Chronic Stress Product #67 Curcumin 2000X®, with black pepper extract to increase effectiveness. Product #70 INFLAMMEXX® Natural anti-inflammatory. Product #71 Calcium Build-Up, decreases calcification. Product #76 Kidney Cleanse & Function Tea. Product #78 Thyroid Support Product #89 Gout Relief. Founder’s own story: Eighteen years ago, I started to have arthritis, as well as prostate, kidney, snoring and sleep apnea problems, which were all helped quickly with natural health products. I made it my life’s purpose to help others. Nick A. Jerch

All products have NPN licences. All come with a money-back guarantee. Always read and follow the label. Store locations on our website.

“Overactive bladder problem gone "Have my full confidence back"; "No more frequent bathroom trips". ''The tea changed my life". Full details below. Bell Lifestyle has literally hundreds of testimonials with women stating that they had relief. Bell Bladder Control Tea for Women (Product #4b) or Bladder One for Women (Product #90) below can help quickly. All of our products come with a Money Back Guarantee. Thousands of women all over the world have had relief. Hundreds of women wrote: “This tea works! My overactive bladder problem is gone. No more frequent bathroom trips. I now get a good night's sleep.”* Suzie Brown, 67, Corning, CA. “I was skeptical to believe a tea would help Product #4B NPN 80048480 after all the medicines and surgery. The testimonials made me try it and I found they were TRUE! It does work!”* Angela Romualdi, 46, Maple, ON. “The Bladder Control Tea has been a real improvement of my life. I am happy I have my full confidence back for my outings and daily, worry-free activities.”* Annette Thibault, 72, Montreal, QC. “I am really amazed and thrilled that I tried this Bladder Control Tea. Within five days, I have seen a big improvement and within ten days all symptoms were gone.”* Iona F. Stites, 80, Saskatoon, SK. “The tea changed my life. I have been suffering with UTIs for years. A friend recommended the Bell Bladder Control Tea for Women. I have regained control and feel that as long as I have this tea I can live a normal life.”* Thank you. Marija Biotic, 30, Toronto, ON. “Bell Bladder Control Tea is very effective. You can witness the effects after a few days of taking it. Fascinating results.”* Anna Toulina, 54, Pickering, ON.

New! Bladder One for Women. TM

The above Bladder Control Tea for Women (Product #4b) has helped thousands of women with incontinence, bladder infections and UTl's for the last ten years. Realizing that some women prefer a capsule with the same herbs in it, Bell Lifestyle has created Bladder One for Women (Product #90) with potent herbal extracts. Either product may work for you and both are available in many health food stores and pharmacies in Canada, the U.S. and overseas countries. “When I used Bladder One for Women, I was impressed. With only one capsule I took at night, I got eight hours of sleep with no discomfort and I got my control back. Great product.” Lori Malone, 59, Saskatoon, SK. #90 NPN 80065597

FREE! TRIAL PACK!

Receive a FREE Bladder One for Women (Product #90) sample pack (6 capsules) by simply emailing your postal address to FreeSample@Belllifestyle.com and asking for your free sample of Bladder One for Women. Regular size bottles of Bladder One for Women (Product #90) and Bladder Control Tea for Women (Product #4b) are available in many health food stores and pharmacies.

® Available in health food stores and in many participating pharmacies and grocery stores. If your favourite store doesn’t carry Bell Products, tell them to give us a call. You can order direct on our website, or call us with your Visa or MasterCard. S&H $9.95. No S&H charges if three or more bottles are ordered.

1-800-333-7995 www.BellLifestyle.ca

® Indicates a registered trademark of Bell Lifestyle Products Inc.

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ARTHRITIS

Frequent bathroom trips?

Spring Edition 2017.qxp_August/Sept 2015 2017-03-26 4:49 PM Page 18

Spring Edition 2017.qxp_August/Sept 2015 2017-03-26 4:49 PM Page 19

THRIVE

Spring Edition 2017.qxp_August/Sept 2015 2017-03-26 4:49 PM Page 20

» SPRING INTO BETTER HEALTH!

Spring Cleaning From Top to Toe The springtime provides us with an opportunity for rebirth. Jump into the season feeling brand new with nourishing and energizing tips for ‘spring cleaning’ your health. Brain Gain

Cassie Irwin is a lifelong nutrition junkie and healing foods writer. Visit her blog at thekitchndoctor.com, where food is medicine.

By Cassie Irwin

When sweeping out the cobwebs from the cracks and crannies in your home, remember to do the same for your noggin! Research from the Human Nutrition Research Centre on Aging shows that toxic buildup in the brain can accelerate aging. Even though the body has detoxification mechanisms in place, sometimes it needs a little boost. Luckily for fruit lovers, the phytonutrients in berries can help clear toxic accumulation in the brain. The antioxidants in berries also protect against oxidative damage, which has been linked with neurodegenerative diseases like Alzheimer’s (Perry, et al., 2002). Stocking up on superfood berries such as açai, goji, and blueberry will provide you with brainboosting antioxidants.

20 Spring 2017 HEALTHY DIRECTIONS | healthydirections.ca

Immunity Boost

Now that the days are getting longer and the sun rays are stronger, your immunity is already getting a boost with higher levels of vitamin D. On top of soaking up the delightful sunshine, you can bolster your immune system in complementary ways.

To prevent springtime cold and flu, ensure you’re getting plenty of greens for a whopping dose of vitamin C. But if you find yourself the unlucky host of a virus that’s clogging up your chest or sinuses, try taking a systemic enzyme like serrapeptase to break down the mucus and clear congestion. The anti-inflammatory action of serrapeptase also helps you breathe easier when dealing with seasonal allergies.

Joint Points

A spring stroll is no walk in the park if your knees are painful and swollen. Along with its benefits for colds and allergies, serrapeptase is excellent for arthritis and joint pain. This enzyme works by breaking down scar tissue in the body, and it also targets inflammation by inhibiting the release of a paininducing chemical called bradykinin (Redfern, 2014). Serrapeptase also reduces the pain, redness and swelling experienced from injuries to muscles, tendons and ligaments, making it a great thing to have in the medicine cabinet if you’re picking up a new sport this season! Look for a product that uses delayed release capsules, which protect the enzyme from stomach acid; so, it can be maximally absorbed in the intestines.

Spring Edition 2017.qxp_August/Sept 2015 2017-03-26 4:49 PM Page 21

You can also prevent against joint pain by eating plenty of greens rich in vitamin C. This vitamin is involved in the synthesis of collagen, which is essential in the structure of joints.

Gut Feeling

The health of the gut is crucial to the functioning of the entire body. Poor gut health has been linked with fatigue, mood disorders like depression and anxiety, and a variety of conditions associated with nutrient deficiencies, such as anemia. By optimizing your gut, you can nourish your cells and boost your energy so you can fully dive into your favourite springtime activities!

Fibre is a great way to keep things regular and increase the elimination of toxins and waste from your digestive tract. Eat a variety of vegetables such as broccoli and brussels sprouts, fruits like raspberry and blueberry, and whole grains and grasses like alfalfa, kamut, and barley. If reaching the recommended 10 servings of vegetables per day seems unattainable, consider adding in a greens powder to your daily routine to make things easier. Look for a product that is cold-pressed, as this maintains enzymes which improve the digestion and absorption of nutrients. Probiotics also assist in digestion and absorption. Known as the â&#x20AC;&#x153;good bacteria,â&#x20AC;? probiotics play an important role in immune function, mental health, and energy levels. Sauerkraut, plain yoghurt, and kimchi are rich in probiotics, but if youâ&#x20AC;&#x2122;re not a fan of fermented foods, supplements work very well. Most products require refrigeration, but some are formulated to be shelf-stable, making them better to take along on weekend trips. To make things easy, look for a greens powder that contains probiotics too! t

References:

Perry, George, et al. â&#x20AC;&#x153;Alzheimer Disease and Oxidative Stress.â&#x20AC;? 2002. Journal of Biomedicine and Biotechnology.

Redfern, Robert. â&#x20AC;&#x153;The â&#x20AC;&#x2DC;Miracle Enzyme is Serrapeptaseâ&#x20AC;&#x2122;: Giving the Answer to Pain, Chronic Inflammation and Clogged Arteriesâ&#x20AC;?. Page 280. 2014. Naturally Healthy Publications.

2 2)) Expires June 30, 2017

WITH ANY PURCHASE

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tailer: Enerex Botanicals Ltd. will reimburse you the face value of this coupon provided it is UHGHHPHG E\ \RXU FRQVXPHU DW WKH WLPH RI SXUFKDVH RI WKH LWHP V VSHFLĂ&#x20AC;HG 2WKHU DSSOLFDWLRQV PD\ FRQVWLWXWH IUDXG )DLOXUH WR VHQG LQ RQ UHTXHVW HYLGHQFH WKDW VXIĂ&#x20AC;FLHQW SURGXFW ZDV SXUFKDVHG LQ WKH previous 60 days to cover the coupons presented for redemption will void the coupons. Unauthorized reproduction of this coupon is unlawful. Coupons submitted become the proper ty of Enerex Botanicals Ltd. Must provide proof of purchase for each coupon. Requests for reimbursement after August 31, 2017 will not be accepted. To Consumer: Provincial law may require the retailer to charge the applicable tax on the full value of the purchase(s) before the reduction in coupon value. GST, PST, HST are included in the face value where applicable. Unauthorized reproduction of this coupon is unlawful. Limit one coupon per product. Not redeemable for cash. Not valid with any other coupon offers. 2IIHU YDOLG LQ &DQDGD RQO\

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Spring Edition 2017.qxp_August/Sept 2015 2017-03-27 1:35 PM Page 22

CELEBRATING WOMEN LEADERS IN NATURAL HEALTH PRODUCTS

By Emma Wells, Karley George and Charleen Wyman

Tanya Salituro CanPrev Manufacturer

Lorna Vanderhaeghe Lorna Vanderhaeghe Health Solutions Manufacturer

Linda Bolton Top Nutritionals Manufacturer 22 Spring 2017 HEALTHY DIRECTIONS | healthydirections.ca

Cecile LaRiviere femMED Manufacturer

Theâ&#x20AC;&#x2C6;Carlson Family Carlson Labs Manufacturer

Catherine L. Maguire CLM Health Group Distributor

INNOVATE

Spring Edition 2017.qxp_August/Sept 2015 2017-03-27 1:35 PM Page 23

LEADING WOMEN IN NATURAL HEALTH PRODUCTS “Her word is her bond. She is reliable, dependable and very personable.”

Tanya Salituro CanPrev Manufacturer

CanPrev was founded on the trials and triumphs of three-time cancer survivor Tanya Salituro’s multiple journeys of healing. When first diagnosed with cancer at 21, she looked to natural health options for aid and prevention. Not finding the herbs and supplements she was researching and looking for available in the therapeutic quantities she expected for results in one or two products, she began customizing her own formulas. Her original mission was to provide Canadians access to truly therapeutic health products, but also to feel empowered to manage their own health and well-being. That’s the mission she started CanPrev with in 2005 and maintains today. Based in Toronto, this all-Canadian company has made its mark on the natural health industry as one of the highest quality brands on the market in a very short time, a reputation they gained with practitioners and customers alike. “We’re overwhelmed with the severity of the health challenges we face, the advice we receive, and the myriad of solutions prescribed to us. Tanya implicitly understands this emotional rollercoaster, having gone through her own health challenges with breast cancer,” says Norman Goh, who’s been inspired by and worked with Tanya since the company first began.

Catherine L. Maguire CLM Health Group Distributor

Tenacious, reliable and passionate are the top three words used to describe Catherine L. Maguire by both clients and health food store owners alike. Catherine (Kate for short), began her journey in the natural health product industry as an independent sales representative. After much success growing the Allimax brand and garlic supplement across Canada, she bravely set out to pursue her own business venture, which we now know to be as the CLM Health Group. For over 15 years, Kate has been proud to help Canadians through her wholesale distribution of natural products from coast to coast. Kate’s knowledge of sales and marketing intertwined with her commitment to her company prove that hard work does indeed pay off. Recent success for Kate and her company include the new launch of a product called Ateronon; a powerful antioxidant tomato pill used to improve cardiovascular health.

Tanya, a mother of four, credits relationships as one of the keys to the company’s success, “We are especially grateful to naturopathic doctors with clinics and other natural practitioners, who regularly give us practical feedback on how they use our products, and fresh ideas as well,” says Salituro. “We’ve really benefited from this partnership and enjoy supporting and helping students of natural health.” Tanya is proud to work with Yonge Street Mission and Naturopaths Without Borders to help bring nutrition and natural health to families in need, both locally and abroad.

“I recall Tanya over the phone or talking one-on-one with us in the office. She would listen, with great empathy, and root out the secret struggles we faced in our daily health challenges,” says Goh, who has progressed within the company from Operations Manager to Vice-President of Marketing. “Fast forward a decade, and the caring, the mission, is still very present. She still prioritizes connecting with everyone who is struggling with their health. She still responds to all the messages she receives.”

As companies grow, it can be easy to lose sight of that original intention, Goh says with Tanya’s example and unending caring, that hasn’t happened, “Tanya inspires and reminds us that health is personal.”t

Although incredibly humble, she attributes much of her success to her colleagues, Kate is an inspiration and a driving force in the natural health products field. “Her word is her bond,” says her supplier Nick Ruggiero of Allimax, “she is reliable, dependable and very personable.”

Her commitment to wellness yields ongoing success to her company and benefits the health of millions of Canadians.t

HEALTHY DIRECTIONS | healthydirections.ca Spring 2017

INNOVATE

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LEADING WOMEN IN NATURAL HEALTH PRODUCTS

“Business success is a long game. Often, it’s gruelling and there are continual challenges. To keep pushing, you absolutely must choose a business that will fuel your passion for years, even decades.”

Lorna Vanderhaeghe Lorna Vanderhaeghe Health Solutions

Linda Bolton

Top Nutritionals Manufacturer

A former nurse and health care executive, Linda Bolton is CEO and Founder of TOPNutritionals, best known for bringing Natural Calm to Canada. In 2005, Linda began importing Natural Calm from the US and quickly gained national distribution rights. She and her husband, Dale, founded Organics 4 Orphans (O4O) and to date have donated over $1.5 million in profits from their business to advance the charity’s efforts. More than donors, the Boltons work hands-on in Kenya at their O4O school, the Growing Health Institute.

Through their work in organic agriculture and green leaf nutrition, the Boltons discovered Moringa oleifera. They launched the SuperLeaf Moringa brand to bring a top quality line of this superfood to Canada.

Linda is a multi-award-winning entrepreneur and has been named one of Canada’s Top Female Entrepreneurs for three consecutive years, “Business success is a long game. Often, it’s gruelling and there are continual challenges. To keep pushing, you absolutely must choose a business that will fuel your passion for years, even decades. I’ve been marketing Natural Calm for over 10 years, and I still feel excited every day about the product and O4O. I wake up feeling so lucky, and so motivated to expand our impact.”t

24 Spring 2017 HEALTHY DIRECTIONS | healthydirections.ca

Manufacturer

Empowering millions of Canadian women of all ages to take charge of their physical, hormonal, emotional and mental health needs has made Lorna Vanderhaeghe a household name. Her line of nutritional supplements were born from the requests of women looking for solutions for their health concerns.

The success of her company, Lorna Vanderhaeghe Health Solutions Inc. named as one of Canada’s top 100 fastest growing companies in Canada in from 2010 to 2014 in Profit magazine is a testament to the focused mission of her leadership, passion and ability to inspire. Launching her first nutritional supplement company out of her garage, company growth was hard won community, by community. Often working nine months a year on the road for decades, she continues to reach out in person at live lectures and webinars, through print articles, as well as radio and television interviews.

The nutritional medicine expert and author of over 13 books, many best sellers, mother of four and now grandmother of eight started the conversation about women’s heath issues over 30 years ago when no one else dared and women’s lives today are still transformed through listening.t

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“Cecile has a drive for excellence in her work. She brings tenacity and forward thinking to FemMED.”

Cecile LaRiviere femMED

Manufacturer

Passion, purity, and ethics are not always at the forefront of big league businesses. For Cecile LaRiviere, they are the values that have carried her through her success as a businesswoman. From a young age, LaRiviere was focused and determined. At just six years old, she began an impressive gymnastics career that ranked her amongst the top gymnasts in South Africa, where she was born and raised. Her commitment and discipline as an athlete was foreshadowing for her prosperity in the Natural Health Product (NHP) industry. LaRiviere’s love for athletics sparked her interest in natural health.

After travelling through Europe, her enthusiasm for natural health evolved into an exceptional career in the NHP industry. Currently, LaRiviere is President and CEO of femMED Formulas Ltd., a North American company that produces natural health supplements, specifically for women. Her accomplished resume includes producing and researching femMED’s formulas.

“Cecile has a drive for excellence in her work,” says William Rowe, president of Nutrasource Diagnostics Inc. “She brings tenacity and forward thinking to femMED whilst closing the gap in how the NHP industry markets to women.” LaRiviere recognizes that women’s needs are different from men’s. Her longstanding goal is to grow femMED as a company that listens to women and offers innovative and effective products in response.t

The Carlson Family Carlson Labs Manufacturer

The Carlson family’s interest in nutritional supplements began when they experienced the benefits of vitamin E firsthand. Founder Susan Carlson’s father suffered from debilitating chest pain that forced him to stop working. He was unable to find relief until he came across the extensive clinical work of Shute Medical Clinic. After examining him, they suggested he take natural-source vitamin E. In less than three weeks, he was back at work. Susan began researching and was inspired to create her own line of high quality, all-natural vitamin E. J. R. Carlson Laboratories, Inc. was founded in 1965 with a single product, and Susan managed the company from her third-floor Chicago apartment while working part time as a pharmacist. Ethics and social responsibility are extremely important to us. We want our children, your children, and all future generations to enjoy a healthy life and environment, which is why we manufacture all of our nutritional supplements in a way that minimizes our environmental impact. All of our packaging is recyclable, and we use energy-efficient equipment throughout our facilities. In addition, we make a point to give back. We proudly support global groups and charities that promote the health and well-being of people and animals worldwide. They are also a favourite choice amoung retailers and consumers. This year they have been honoured to be named the #1 Health Food Store Brand and #1 Fish Oil Products, based on results from the 2017 ConsumerLab.com Survey of Supplement Users. ConsumerLab.com received over 9,500 replies, and respondents rated 155 brands and 99 merchants. Today, the next generation of Carlson continues to ensure the Carlson name represents the high quality products customers have come to expect. John and Susan’s daughters, President Carilyn Anderson and Vice President of Marketing Kirsten Carlson, and their dedicated team have grown the company to offer more than 200 vitamins, minerals, omega-3s, and other nutritional supplements designed for your family from theirs.t HEALTHY DIRECTIONS | healthydirections.ca Spring 2017

FOOD

Spring Edition 2017.qxp_August/Sept 2015 2017-03-27 1:35 PM Page 26

SUPERFOOD BLENDER RECIPES

[the Perfect Blend

Smoothies are an easy way to help you get the nutrients you need. For sustained energy and balanced nutrition, be sure to include a source of protein (like whey), some fat (avocado or nut butter), and fiber-rich foods such as fruit, vegetables, seeds or even whole grains or legumes.

BLUEBERRY MUFFIN SMOOTHIE

If you love blueberry muffins, then you are certainly going to want to add this smoothie to your morning routine. Full of fiber and protein, this smoothie helps to keep your appetite in check while providing anticancer phytonutrients and gut-friendly prebiotics.

Ingredients

Makes 1 Serving

• Tall cup 1 frozen banana, halved 1 cup frozen blueberries 2⁄3 cup plain Greek yogurt 1⁄2 cup large-flake (old-fashioned) rolled oats 1 tbsp ground flax seeds (flaxseed meal) 2 tsp lemon juice 1 tsp pure vanilla extract Unsweetened almond milk

Directions

1. Add banana, blueberries, yogurt, oats, flax seeds, lemon juice and vanilla to the tall cup. Add almond milk to the “Max Line.” Twist the extractor blade onto the cup to seal. Blend for 30 seconds or until smooth.

RASPBERRY, BEET AND MINT PROTEIN SMOOTHIE

This rockin’ red smoothie is loaded with beets, berries and protein for a great way to start your day on a high note. With protein, calcium, flavonoids, fiber, magnesium, betaine and carotenoids, this smoothie promotes healthy bones, heart and gut health, and weight management.

Ingredients

1 small beet, peeled and halved 1 cup raspberries 3⁄4 cup plain Greek yogurt 3 tbsp goji berries 3 mint leaves Unsweetened hemp milk • Tall cup

Directions

Makes 1 Serving

1. Add beet, raspberries, yogurt, goji berries and mint leaves to the tall cup. Add hemp milk to the “Max Line.” Twist the extractor blade onto the cup to seal. Blend for 30 seconds or until smooth.

Tips

Wear kitchen gloves when peeling and cutting the beet to avoid staining your hands. You can substitute another type of milk, such as almond or cashew, for the hemp milk. Enter to Win a FREE NutriBullet Rx at www.healthydirections.ca/prizegiveaways

26 Spring 2017 HEALTHY DIRECTIONS | healthydirections.ca

Spring Edition 2017.qxp_August/Sept 2015 2017-03-27 1:35 PM Page 27

" )F BM U IZ 0654 * %& 4 U BS U T XJ U I B )F BM U IZ * /4 * %& Â¥ SPRING INTO SUMMER SMOOTHIE RECIPE (with NutraCleanseâ&#x201E;¢)

This smoothie is your digestive systemâ&#x20AC;&#x2122;s dream drink! Try one each morning for a healthy boost of fibre, every day.

Ingredients

1 cup almond milk 1 frozen banana, peeled Handful of ripe strawberries 6 fresh mint leaves 1/3 cup NutraCleanseâ&#x201E;¢

Makes 1 Serving

Directions

Combine all ingredients into blender and blend until smooth. If you need to add a little more almond milk to blend better, go ahead and do so. For an extra boost of protein, top with crushed walnuts. Enjoy immediately! Courtesy of NutraCleanseâ&#x201E;¢.

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6 GENTLE DETOX

Spring Edition 2017.qxp_August/Sept 2015 2017-03-27 1:35 PM Page 28

TOP FOODS AND HERBS FOR

By Meghan Livingstone, Holistic Nutritionist

SPRING CLEANSING

Spring is the best time of year to cleanse our body. Although our organs of detoxification the skin, lungs, kidneys, colon and liver are constantly working to filter and purify, sometimes we need a boost! Meghan Livingstone is a Certified Holistic Nutritionist with a passion for all things simple, healthy, and natural. For more tips and inspiration, visit meghanlivingstone.com or YouTube at : /meghanlivingstone.

Environmental toxins, aging, and exposure to chemicals in our food and

beauty products are just a few reasons why many of us look to cleanse and refresh at the start of a new season. From drinking more water to exploring different herbs, there are plenty of ways we can help our body detoxify.

28 Spring 2017 HEALTHY DIRECTIONS | healthydirections.ca

1. Lemon Water

Water is the very best place for us to start when it comes to detoxification. Aside from hydrating our body, water with a squeeze of fresh lemon helps to effectively eliminate toxins from our body by flushing out accumulated waste in our GI tract, increasing the

detoxifying enzymes in our liver, and stimulating bile secretion â&#x20AC;&#x201D; an excellent carrier of toxins! Lemon water is also highly alkalizing and mineral-rich which helps us feel energized and refreshed.

How To Make: Squeeze 1/2 fresh lemon into 500ml water

Spring Edition 2017.qxp_August/Sept 2015 2017-03-27 1:35 PM Page 29

There are a variety of herbs that help to nourish our liver and support detoxification, including black radish root, artichoke leaf, boldo leaves, and other liver tonics such as dandelion root — that’s right — the weed on our front yard! Many herbs can be found at health food stores as teas, tinctures, ampoules, capsules, or cut and sifted in bulk.

2. Black Radish Root

Black radish root is an excellent blood purifier and contains various chemicals that help to promote liver and gallbladder health by stimulating the production of bile. Rich in vitamin C, black radish makes a great addition to your detox regimen as its potent antioxidant content helps to protect our cells from any free radical damage that can occur when toxins are being released from our body.

3. Artichoke Leaf

Artichoke leaf is a highly ant-inflammatory herb with powerful digestive-supporting properties. A great option for gastrointestinal complaints such as nausea, bloating, and abdominal pain, artichoke leaf can also increase bile solubility thereby helping to cleanse the liver of fatty deposits.

TREAT YOUR BODY TO THE ULTIMATE DETOX CLEANSE

4. Boldo Root

Eliminates toxins, strengthens and protects the liver Relieves and treats digestive discomforts Increases energy and well-being Recommended before a weight-loss program 100% PURE. No alcohol or preservatives.

5. Dandelion Root

EASY TO TAKE LIQUID

Soothing and anti-septic, boldo leaves are another great herb for liver support. Not only can they help strengthen our liver and gallbladder, they also contain diuretic and demulcent properties that can help aid bladder and urinary tract infections. Dandelion root is a classic herb for liver support and detoxification! Anti-bacterial and antifungal, dandelion is great for liver congestion and acts as a powerful diuretic while still maintaining a balanced level of minerals with its naturally high concentration of potassium. Dandelion is great for reducing inflammation and offers countless benefits as a general tonic for the whole body.

6. Beets

Beets are one of the most liver-loving foods you can find. Betaine, one of the compounds in beets, specifically aids the liver in detoxification as it stimulates the removal of toxins by the liver cells. Beets also help improve blood circulation and contain a high concentration of phytonutrients that provide us with powerful antioxidant protection.

References:

Hoffman, D. (1990). Holistic Herbal: a safe and practical guide to making and using herbal remedies. (p 184) Hammersmith, London: Thorsons.

Hoffman, D. (1990). Holistic Herbal: a safe and practical guide to making and using herbal remedies. (p 196) Hammersmith, London: Thorsons.

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Spring Edition 2017.qxp_August/Sept 2015 2017-03-27 1:35 PM Page 31

» ASK A NATUROPATH

Simple Changes for Cancer Prevention By Rachel Schwartzman, ND

I don’t know anyone that hasn’t been affected by cancer. While many people know of the connections between smoking and alcohol, there are also less talked about potential cancer causing agents to consider.

Processed Meats

The International Agency for Research on Cancer (IARC), the leading organization connected with the WHO, has classified processed meat as a carcinogen. These include hot dogs, ham, bacon, sausage, and deli meats. They found that eating 50 grams of processed meat every day increased the risk of colorectal cancer by 18%. That’s the equivalent of about 4 strips of bacon or 1 hot dog. The recommendation: Avoid processed meats (ie. ham and bacon). Substitute processed meats for chicken and fish. Increase vegetables, beans and legumes.

Plastics

Research strongly suggests that at certain exposure levels, some of the chemicals in plastics, such as bisphenol-A (BPA), may cause cancer in people. You will find BPA in hard, clear plastics ie. water bottles and in the lining of canned goods. Bisphenol A is an endocrine disruptor. This means that it may mimic or disrupt hormones – in this case, estrogen. Being exposed to endocrine disruptors may lead to certain types of cancer. The recommendation: Swap out plastics for ceramic, glass and stainless steel. Buy “BPA” free plastics. Limit use of canned goods. Don’t cook or heat food in plastic containers not intended for food.

Perfluorooctanoic acid (PFOA) This is a manmade chemical applied as a coating to non-stick cookware, so food will not stick. The problem is, when

heated at high temperatures, it gives off fumes that releases the chemical and can be harmful to your health. Studies in lab animals have found exposure to PFOA increases the risk of certain tumors of the liver, testicles, breasts, and pancreas. In 2014, IARC classified PFOA as a possible cause of cancer based on limited human and animal studies. The recommendation: Avoid non-stick cookware. Replace pots, pans and baking sheets with stainless steel, ceramic and green pans. Check out local eco-stores for more information.

With an increasing awareness for healthier options, finding better choices is a lot easier. Make the changes.t

Rachel Schwartzman is a board certified naturopathic doctor and licensed acupuncturist. She maintains a general family practice in Toronto. Visit: rachelschwartzman.com.

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ONE MOM’S

Hazelwood, Hand-Crafted Help for Inflammation By Maggie Fontaine

How much relief can you get only by wearing a hazelwood necklace?

Just ask Kim Foreman from Brampton, ON: “I’ve never had any digestion problems until I became pregnant with my daughter. Heartburn, acid reflux, constipation: the whole package! Then, a friend of mine told me about hazelwood jewelry, so I bought a necklace and wore it every day. Words are not enough to express how better I felt from then on. I could enjoy eating again! Today, my little girl wears the necklace to help with her eczema flare-ups, and I pay it forward by telling everyone about hazelwood jewelry!” Over the last 20 years, Pure Hazelwood has been overwhelmed with thousands of testimonials from satisfied customers like Mrs Foreman. First Nations traditions were the inspiration for these products, as they would traditionally use small hazel twigs to relieve minor symptoms, such as teething pain or intestinal disorders. The Canadian

STORY

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Hazelwood Health Benefits

Today, Pure Hazelwood necklaces and bracelets are an easy and natural way to help relieve discomfort caused by inflammation, which can occur in various conditions: digestive disorders, arthritis, skin problems, mouth sores, teething pain, and more.

When Nature Inspires Science

Scientific research has demonstrated that Pure Hazelwood extracts are high in polyphenols and that they have antioxidant, antibacterial and anti-inflammatory effects. World leader Pure Hazelwood offers a vast selection of necklaces and bracelets made from 100% natural hazelwood twigs. The jewelery is made with natural gemstones, wood or glass beads. Just as in the First

33 Winter 2017 HEALTHY DIRECTIONS | healthydirections.ca

Nations tradition, it is recommended to wear the necklace in contact with the skin at all times, even when showering or sleeping. The jewelry has to be replaced every three to six months, once the hazelwood will have released most of its polyphenols and therefore won’t be as effective.

Safety First for Baby Necklaces

Pure Hazelwood takes a great care about the safety of their necklaces, especially when it comes to babies, winning multiple awards. The company works with independent laboratories to make sure their baby necklace clasps meet all Canadian and American safety requirements. If the necklace undergoes tension, the fastening will open on one side without the wire breaking. Safety clamps on both ends of the necklace prevent the beads from ever falling off. t Visit www.purehazelwood.com to learn more.

HEALTHY DIRECTIONS | healthydirections.ca Winter 2017

Spring Edition 2017.qxp_August/Sept 2015 2017-03-27 1:36 PM Page 34

Salt Therapy for Cystic Fibrosis

Each year, more than 4,000 Canadian children, adolescents and adults reach out for specialized cystic fibrosis treatment. By Livia Tiba

If you or someone in your family has been diagnosed with cystic fibrosis, then you’re familiar with some of the treatment options: antibiotics, mucus-thinning drugs, bronchodilators, enzymes, and the list can go on. What about home remedies? Did you know that an element as simple as salt can be a very effective aid in your battle for a better, breathing life? Salt therapy has been utilized since Ancient times, when those suffering from respiratory diseases were taken to salt caves to treat their breathing problems. Today, salt therapy has been proven helpful for those with cystic fibrosis. Devices, like Saltair, proven safe, and FDA-approved disperse microscopic salt particles called salt aerosols into the air for improved breathing and reduced lung inflammation.

The salt aerosols once breathed in can travel deep into your lungs killing bacteria, clearing the mucus blocking your bronchi and reducing inflammation in your respiratory tract. Salt aerosols can also facilitate the drainage of mucus and help reduce the inflammation in the airway passages. After just a few sessions, many cystic fibrosis patients have noticed improved breathing, less coughing and reduced swelling. Place Saltair on your night stand or somewhere close to your bed while you sleep or take it with you at the office. Plug in the device and let the salt particles work their magic for at least 7 or 8 hours daily. It’s perfect to use no matter the medication you’re following, and safe for everyone – men, women, babies and pregnant women. It can even be safely used for pets with respiratory problems! t

Discover more ways in which you can treat your respiratory condition using Saltair by visiting www.HomeSaltTherapy.com

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Spring Edition 2017.qxp_August/Sept 2015 2017-03-27 1:36 PM Page 36

ANXIETY & MOOD

Amino Acids, Nature’s “Chill Pills” By Marva Ward, CNP

Anxiety, mood swings and depression plague many of us at different times in our lives. Recognizing the catalyst or the underlying cause can be as elusive as the solution. Justifiable blame often begins and ends with an out of control stress response referred to as “fight or flight”.

The constant release of adrenalin and cortisol from the adrenal glands is controlled by the hypothalamus and pituitary glands in the brain (HPA axis). This response sets the stage for massive deficiencies in our “feel good” hormones, chemicals and neurotransmitters. Ultimately, these deficiencies lead to anxiety and depressive disorders. Additionally, long term stress effects blood sugar regulation, which may also contribute to mood fluctuations.

Enter the heroes, amino acids! These 20 amino acids are joined together in unique sequences to perform millions of biological functions from tissue repair and the regulation of vitamins, minerals, and hormones to their role in methylation, gene expression, blood sugar regulation, and cognitive and neurological functions. Nine AA are referred to as “essential” as they can only be acquired through the diet. The remaining 11 are created in the body through the utilization of essential AA and other nutrients. Thus, they are classified as “nonessential” amino acids. Any amino acid missing or in short supply affects the availability of others and over time the deficit of these vital nutrients compromising the body’s ability to maintain the integrity of many metabolic functions.

Stress depletes stores of amino acids simply because when we are under stress our need for certain amino acids increases and typically we require more than what we have in reserve. Stress also compromises the production and utilization of AA, many of which are vital for mood regulation. Consider the essential amino acid Ltryptophan, during times of stress, a “perfect storm” of deficiency is created. Stress profoundly compromises the conversion of tryptophan to serotonin, the master of our feel good chemicals. Serotonin is vital in the production of many other mood supporting hormones (melatonin and oxytocin), catecholamines (dopamine) and neurotransmitters (GABA). When we are low in serotonin, we compromise the levels of many other neurological chemicals that support mental health. Thankfully, by supplementation with specific amino acids, we can help address any shortages and their negative impacts.

5-HTP is the intermediate metabolite between L-tryptophan and serotonin. Supplementing with 5-HTP quickly and effectively raises serotonin levels, supporting the production and utilization of other neurological chemicals. Effective dosing suggests 50-100 mg 2-3 times daily. For some individuals there is a remarkable improvement in mood, and anxiety disorders in a very short period of time.

L-tyrosine is the direct precursor to L-DOPA which converts to dopamine, a catecholamine that functions as a neurotransmitter controlling the pleasure centres in the brain also helping to regulate emotional responses, learning, and memory. Dopamine converts to norepinephrine and adrenalin ultimately supporting adrenal function.

GABA is a primary, inhibitory neurotransmitter. It calms the central nervous system and when taken as a supplement it can quickly transform your fight or flight (sympathetic nervous system) response to a rest and digest (parasympathetic nervous system) response.

L-glutamine is the most abundant amino acid in the human body and it plays a role in a diverse number of metabolic functions. It is known to regulate blood sugar. Hypo- or hyper-glycemia (low or high blood sugar) can be a common occurrence during times of chronic stress and is often said to be one of the catalysts in mood swings and episodes of sadness.

Amino acid supplementation offers a clinically-proven, safe, and effective approach to controlling anxiety, stress and bouts of depression. Your local health food store offers a diverse selection of amino acids with professional sales staff to guide you in selecting the right products for your personal needs. t

Marva Ward is a Certified Nutritional Practitioner (CNP) and works for Puresource as the National Product Educator for the NOW brand of supplements. 36 Spring 2017 HEALTHY DIRECTIONS | healthydirections.ca

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GROW IT

2017

Planting a Pollinator Garden A pollinator garden in your yard is a great way to give back to the environment and add some vibrant colour to your yard. By Credit Valley Conservation (CVC)

Pollination is when pollen from the stamen (male part of the flower) is transferred to the pistol (female part of the flower) allowing a plant to produce seeds that become the next generation. Bees, butterflies and moths help this process along and are some of the most familiar pollinators. They move from flowerto-flower, feeding and collecting food, inadvertently transferring pollen from one plant to another. This is called cross pollination and it ensures genetic diversity and resilience. Recent years have seen a sharp decline in pollinator populations due to climate change, habitat loss and pesticide overexposure. This could lead to a decline of plant species, impacting ecosystems and our own food security. Pollinators are responsible for pollinating over 30 per cent of our food. Crops can decline or disappear without their help.

The right flowering plants in your yard can make a big difference in reversing this trend. Credit Valley Conservation (CVC) works with residents to help them plant native pollinator gardens. The key word is native. “Native pollinators coevolved with the native plants,” said Melissa Creasey, a specialist at CVC. “They are best suited to successfully pollinate native flowering plants and to get pollen or nectar from them.”

Plan Ahead

Pollinators need a constant source of food from spring to fall. Consider having a continuous sequence of flowers in bloom to provide pollen throughout the growing season. Some notable native plants that are sure to attract bees, butterflies and moths, and sustain them at different points in their life cycle include:

Photo Credit: CVC and Erica Nardone

• Lance-leaved coreopsis (beautiful yellow flower with large flower head and easy access to nectar) • Wild Geranium (showy, pink flowers with dark lines on petals act as nectar guides) • Asters (large number of colourful, daisylike flowers that attract many pollinators) • Eastern Purple Coneflower (purple, large flower head creates a landing pad for pollinators) • Spotted Joe Pye Weed (numerous shallow rose-purple flowers that produce large quantities of nectar) • Milkweed (numerous shallow pinkmauve flowers produce sticky pollen sacs) • Wild bergamot (showy lavender flowers, new flowers open as old ones are depleted) • Trees like oak, birch and cherry and shrubs like dogwoods (leaf out earliest, providing some of the only nectar and pollen early in the year)

Bees Please

Ontario is home to approximately 400 different native species of bees, which account for nearly 70 per cent of pollination activity. They add a little buzz of life to a yard and can even help increase yields in your vegetable garden. “Some native bees, like some mining bees, nest in the ground,” said Creasey. “Others, like many leafcutter bees, nest in hollow stems or cavities.” Throughout the summer and fall, some cavity nesting bees use stems to lay their eggs. Leave plants standing tall throughout the winter or cut them down no shorter than 20 cm. You can also help bees along by adding a CVC bee nesting box. You can provide habitat for ground nesting bees by leaving small patches of bare soil without mulch throughout your garden.

38 Spring 2017 HEALTHY DIRECTIONS | healthydirections.ca

Butterflies and Moths

Butterflies come in many shapes, sizes and colours. Some, like the eastern tailed blue, can be as small as a penny. Others can be as big as a grapefruit, like the giant swallowtail. Butterflies are generally active during the day and are often showier than moths, which are more active at night. They both begin life as an egg that hatches into a small caterpillar. Caterpillars are picky eaters and need certain plants to survive. Monarch caterpillars, for example, need milkweed in order to grow. If a caterpillar has the right food source, it will grow and eventually transform into a chrysalis (for butterflies) or cocoon (for moths). Eventually an adult butterfly or moth emerges and is ready to start pollinating. “Plant nectar-producing flowers for adults butterflies and moths and host plants for caterpillars,” said Creasey. “Most butterflies and moths only lay a few eggs on each plant so don’t worry about caterpillars doing too much damage when they feed. Don’t skip over grasses,” added Creasey. “Plant native grasses and sedges to offer food and shelter for caterpillars.”

Tips to Improve Success

• Plant nectar plants alongside caterpillar host plants – you can't have a butterfly without a caterpillar first • Plant flowers in clumps of at least five per species to make them easier for pollinators to find • Use a mixture of colours and shapes that bloom throughout the season so a variety of pollinators can visit at different times • Remove weeds manually, pollinators are very sensitive to chemicals.t

Remember to plant the right plant in the right place. For more information about each plant and its ideal conditions, please refer to CVC’s landscaping plant guides at: www.creditvalleyca.ca/landscaping

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