Discover Wellness Issue 46 January 2018

ISSUE 46 | JANUARY 2018 | QUESNEL, BC

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WELLNESS Inspiring a Healthy You

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professional DIRECTORY AROMATHERAPY Essence of Nature - offers 100% therapeutic grade essential oils and blends to help improve health and well being.

Aromatherapy consultations are available to customize a blend or incorporate oils for certain ailments. Katie also offers Reflexology, Reiki, & Sports & Relaxation Massage.

Contact Katie 250-255-0563.

ESSENTIAL OILS When it comes to our essential oils, Young Living sets the standard for purity and authenticity. We carefully monitor the production of our oils through our unique Seed to Seal process, ensuring purity and protecting nature’s living energy in every bottle. Visit www.houseofhunts.com/essentialoils

FITNESS / GYMS Q Fitness Noon hour classes are back on! Every Tuesday and Thursday $10 for non members Space is limited 250-992-9711 www.quesnelfitness.ca

HEALTHY FOOD / FARMS GRASS FED-FINISHED BEEF Happy, healthy beef! NO grain, NO GMO’S, NO hormones, NO growth implants, NO antibiotics. Raised on pasture with kindness and respect. Individual cuts or by the side. Springhouse area of Williams Lake. Visitors and enquiries are welcomed. Please contact Debbie Irvine B. Sc. (Agr).

Ph: 250-392-9418 or e-mail: springhousedebbie@thelakebc.ca.

Loco Local Market provides high quality, organic, whole foods in any quantity. We sell only the finest grains, flours, nuts, seeds, oils, vinegars, baking supplies, beans, dried fruit, herbs, spices and many specialty mixes. Contact us to find out more locolocalmarket.com, locolocalmarket@gmail.com

LIFE COACHING reNEWyu - Life Coaching

What’s keeping you from achieving your goals and dreams? What if you could achieve more than you thought possible? I can help you! Together we can uncover what you ultimately would like to do or be and ensure you continue forward down an empowering path. Contact Karen Hawkridge at karen@renewyucoaching.com or 250-983-2295

MASSAGE, REGISTERED Hands on Health Massage Therapy provides personalized injury prevention and rehabilitation, Pain and Chronic Disease Management, as well as Self Care tools to help you live life to your fullest potential. Christa Pooley is a Registered Massage Therapist with the College of Massage Therapists since 2004. 250-983-2362

PHYSIOTHERAPY, VESTIBULAR (DIZZY/VERTIGO) Vestibular Rehabilitation: Benign paroxysmal positional vertigo (BPPV), Meniere’s disease, vestibular neuritis, labyrinthitis, migraine associated vertigo, age- related balance and dizziness, concussion management, bilateral vestibular lesions, cervicogenic dizziness, persistent postural-perceptual dizziness (PPPD). Depending on your diagnosis, treatment can take as little as one visit and in other cases 6-8 visits. phoenixphysiotherapyclinic.ca 250-562-8248

REFLEXOLOGY Pür Zen Reflexology - Reflexology promotes relaxation, improves circulation, reduces pain, soothes tired feet, and encourages overall healing. It can be used as a complimentary therapy for cancer patients. Tammy McHugh is a certified Foot Reflexologist.

Contact Tammy at 1-604-316-7768 or purzenreflexology@gmail.com or find her on Facebook.

SKINCARE / BEAUTY We are excited to share we now carry Naturopathica, an organic skincare line with botanical extracts, probiotics & seed oils to nourish the skin barrier, reduce inflammation & help restore collagen loss. Naturopathica is a simple regimen for everyday use. Visit naturopathica.com for product details.

Available at Essential Balance 250-992-5615.

VISION CARE Three Opticians on staff to serve you. We have Quesnel’s best pricing, highest quality lens, excellent service. Large choice of frames, choice of lenses, progressive, bifocal, transitions, sunwear, safety. One hour on instock single vision.

Direct billing. See us!

Lensmasters Optical West Park Mall 250-992-5240.

WOMEN’S HEALTH Women’s Health @ phoenixphysiotherapyclinic.ca phone: (250) 562- 8248 • Post surgical breast care • Pelvic Floor rehabilitation • Affordable group Pelvic Floor – Core classes cover pelvic floor remapping, effective kegels, and the basics of core activation • 1:1 consults available

contents

January

issue 46 - 2018

4 California Poppy A Cooling Sedative Herb for Relaxation Published by Jennifer Reed, R.H.N. Hello!

I’m a Registered Holistic Nutritionist residing in Quesnel, B.C. where I was born and raised. I’m passionate about living in a healthy community, which is what inspired me to create Discover Wellness Magazine and the annual Discover Wellness Health Fair & Market. Both are platforms to showcase and bring together our local health and wellness leaders, many of which have become dear friends to me and continue to inspire me every day. I thank you for taking the time to read on and treat yourself to a little TLC. Take care, Jennifer Discover Wellness is a monthly publication distributed in Quesnel, B.C. featuring various health and wellness articles from professionals and enthusiasts, delicious recipes from holistic nutritionists, a professional directory and local event and workshop listings.

FOUNDER & PUBLISHER Jennifer Reed - Spiral Health EDITOR Jennifer Reed Jenny Schweyer - Silver Bullet Text GRAPHICS & DESIGN Jennifer Reed Amy Mack - House of Hunts CONTACT US Discover Wellness Magazine 252 Gardner Street Quesnel, B.C. V2J 3G6 Telephone (250) 255-2449 Email info@discoverwellnessbc.ca ADVERTISING & ARTICLE SUBMISSION Contact Jennifer at 250-255-2449 or email info@discoverwellnessbc.ca SUBSCRIPTION To subscribe for free online please visit: www.discoverwellnessbc.ca Disclaimer The opinions expressed within are those of the writer and not necessarily those of Spiral Health. Those with health concerns should seek professional advice from a healthcare provider as all content found in Discover Wellness is for informational purposes only and is not intended to substitute for professional healthcare advice, diagnosis, or treatment.

W: discoverwellnessbc.ca E: info@discoverwellnessbc.ca facebook.com/discoverwellnessquesnel instagram.com/discoverwellnessbc

This herb might be just what you need after the holiday craze!

6 Five Resolutions You Can Keep Be kind to yourself and set obtainable goals that will encourage healthy lifestyle habits.

8 The Keto Diet Explained Find out if the Keto diet is right for you. It takes discipline and motivation but could result in increased energy and fat loss.

10 Almond Flour Pancakes Gluten free, Paleo and Keto-friendly! You’ll want to make these delicious and healthy pancakes a weekly staple in your meal plan.

California Poppy: A Cooling Sedative Herb for Relaxation - article courtesy of The Herbal Academy

if you find yourself counting sheep at night, it might be time to add California poppy into your bedtime routine.

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This article is excerpted from the Herbal Self-Care for Stress Management Course at the Herbal Academy.

Unfortunately, the word “stress” has become commonplace in our day-to-day language. How many times have you felt stressed or said that you were “stressed out” this past month? We use the word “stress” for anything from a feeling of being run down to severe overwhelm to mild frustration.

Though its overuse may diminish its meaningfulness, we should not underestimate the detrimental effects stress can have on our bodies, our minds and our emotions.

Fortunately, there are many herbs that can help with symptoms of stress and bring us to a more relaxed state. In the Herbal Self-Care for Stress Management Course, we have identified a number of herbal allies to support our overall health and wellbeing. Here, we take a look at California poppy, a helpful sedative herb that can be used to manage our stress response.

First, a Look at Sedatives Herbs are often classified into actions: the effect that an herb is believed to have on the human body. A sedative herb, also known as a relaxant, calms and soothes the nervous system and can help induce sleep.

The stress response is likely to present as signs and symptoms such as increased blood pressure, increased heart rate, palpitations, poor digestion, insomnia and anxiety, amongst others. Sedatives are often used to help a person who is unable to sleep because of stress causing these problems.

California Poppy for Relaxation This delightful herb is a great choice for someone who is unable to stop overthinking and worrying about things or simply cannot switch off their thoughts. Being a sedative herb, California poppy (Eschscholzia californica Cham.) is commonly employed to improve sleep and rest. So, if you find yourself counting sheep at night, it might be time to add California poppy into your bedtime routine.

Interestingly, California poppy is in the same family as the opium poppy; however, California poppy contains different alkaloids that produce a mild sedative effect instead of a narcotic effect. The group of alkaloids in California poppy are much less potent than morphine and codeine.

California poppy has been used to address a variety of mental complaints including depression, anxiety, melancholia, nervous agitation, hyperactivity, restlessness, insomnia, neuras-

thenia and nervous tension (Tierra, 1988; Tierra, 1998; Mars, 2001; Romm, 2009; Marciano, 2015). It can be used to reduce stress, aid in relaxation and to calm the spirit (J. Snow, personal communication, 2010).

California poppy is said to exhibit a dose-dependent effect, such that lower doses are predominantly anxiolytic, and higher doses have a sedative effect (Romm, 2009), while excessive use may lead to a hangover effect (Mars, 2001). Many practitioners use California poppy in lower doses, combined in formulations with other nervine herbs (Abascal & Yarnell, 2004).

In a clinical trial with over 250 patients, researchers studied the efficacy of a French formula (Sympathyl®), containing California poppy, hawthorn flower (Crataegus laevigata) and magnesium, for treating mild to moderate anxiety disorders.

Participants taking the California poppy formulation had significantly improved anxiety symptoms after three months compared to those taking placebo (Hanus et al., 2003).

If you have California poppy growing in your area, harvest the plant when it is just beginning to flower. Tincture the plant fresh, or use for infusions. A latex-like solution present in the leaf, stem, root and flower is the target to capture in tinctures and infusions. ** For California poppy’s dosage and safety considerations, please consult a clinical herbalist or reference the Herbal SelfCare for Stress Management Course by the Herbal Academy.

California poppy is just one of many herbal aides that can be helpful in overcoming symptoms of stress and managing your stress response. If you are interested in exploring more relaxing botanicals and approaches for stress management, we welcome you to join us at the Herbal Academy in our Herbal Self-Care for Stress Management Course.

Discover What “Herbal” Self-Care Really Means Herbal self-care is much more than just taking herbs when we are frazzled or blue or tired. The Herbal Self-Care for Stress Management Course explores stress and its effects on wellbeing and then delves into the holistic approach to self-care for stress management. You’ll walk away with an understanding of the nutritional choices, lifestyle practices and herbs that can transform your response to stress and enhance your wellbeing.

Learn more and register for class: https://theherbalacademy.com/product/herbal-self-carestress-management-course/

46 | JANUARY 2018 | QUESNEL, BC

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WELLNESS Inspir ing a Health y You

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happens. In this process, you will begin to expand your culinary taste buds and nutritional scope at the same time.

2) Shop local and seasonal. I know what you are thinking: how can we do this in the winter? You would be surprised what you can find in the winter months grown here in Canada. The closer to home your food is, the fewer nutrients it will lose in transit. You can find an abundance of lentils, sweet potatoes, turnips and other root vegetables, broccoli, brussels sprouts, cabbage, mushrooms, wild rice, whole grains and even leafy greens, especially kale. It is super hearty: just brush away the snow and there it is. You can also find items like dried cranberries or frozen wild blueberries year-round. Frozen foods are a good alternative to fresh in the winter months. They are usually picked ripe and quickly frozen, therefore maintaining most of their nutrients. Local, also mean less of a carbon footprint, which means we are doing our part for the environment.

3) Eat the rainbow. This is my most touted advice when starting someone on a Holistic Nutrition program. Like I mentioned earlier, we get stuck in a rut and tend to stick to about 20 items that we eat weekly. To ensure proper nutrition and intake of vitamins and minerals, it is key to consume a variety of fruits and vegetables, so think of the rainbow. Did you eat one today?

- by Lucia Di Cesare, BSc, RHN New Year, New Resolutions?

How about 5 healthy lifestyle resolutions that won’t be hard to keep?

Every year we set out with the best intentions to become new and improved. Yet, despite our best efforts, after about two weeks we have long forgotten those resolutions. Why? Not because we don’t care about improving ourselves, but usually because everyday life gets in the way. It is difficult to make time for the gym with a busy schedule and family. We lose track of time and forget to make our lunch for work, so we end up grabbing something on the go that we know is not good for us.

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Maybe you want to quit smoking? Well, that is a tough one! No worries: I have your back with five New Year resolutions that you can easily keep and reap the health benefits.

1) Try something new. This is one of my favourite tag lines. Too often we get stuck in a rut and eat the same old foods over and over. I challenge you: each time you hit the grocery store, add one item to your cart that you have never tried before, or even something you didn’t like as a child. Our taste buds change as we age, and you never know, you may just love it now. Then when you get home, hit Google and search for recipes, give one a try and see what

Green: Derived from chlorophyll, provides a good source of calcium, iron, dietary fibre, folate, Vitamin K, B-vitamins, potassium, anti-oxidants.

Examples include broccoli, asparagus, avocados, dark leafy greens and cucumbers.

Yellow/Orange: Vitamin C, A, B6, Potassium, beta-carotene, lutein, folate.

Examples include carrots, bell peppers, sweet potatoes, peaches and squash.

Red: Lycopene, quercetin, Vitamin A, C, manganese. Examples include tomatoes, cherries, strawberries, watermelon and bell peppers.

Purple/Blue: B-vitamins, resveratrol, flavonoids, anthocyanin. Examples include cabbage, beets, blueberries, plums and eggplant.

White: Vitamin C, K, folate, potassium, antioxidants. Examples include cauliflower, garlic, mushrooms, parsnips, potatoes and onions.

4) Skip the exotic (which usually means expensive) superfoods and see what Canada has to offer. I love this one! No need to go out and spend a lot of your hard-earned money on supplements and superfoods from around the world (remember carbon footprint). Canada is home to many homegrown superfoods. Try hemp seeds for protein, calcium and omega 3. Dulse (seaweed from the east coast) for minerals like iron and potassium, plus B12 for our vegetarians and vegans. Flaxseeds are great for fibre, magnesium, iron and essential fatty acids. Quinoa, which is native to South America, is now grown in Canada, which is great since it is so easy to prepare, is a complete protein, a great wheat alternative, and not to mention a good source of calcium and magnesium.

There is no need for fancy protein powders and/or bars that are usually filled with extra sugar, flavourings and preservatives. Where is the health in that? Instead, fix up a big batch of quinoa salad and have it for lunches, a quick snack or side to your dinner. Hemp seeds are great on salads, in smoothies or in yogurt bowls. Add Dulse to the water when cooking vegetables, in your stir fry or in your soups. You will use less salt (sodium).

5) Get outside. Ok, we already talked about how difficult it is to get to the gym, but we still need to move. Our immune system depends on it. Did you know that the only way to move lymphatic fluids in your body is via muscle contraction?

Even if you don’t want to go to the gym, you can certainly add a little more walking easily enough. You have heard this before: take the stairs. Perhaps walk your kids to school. I know there are many times when we think “I could walk, but nah, I will take the car it will be faster.” Stop yourself and say, “for the good of my immune system, I will walk!” Just add 30 minutes per day of brisk walking and the benefits will be felt.

It doesn’t have to be all at once, you can spread it out.

Now, I say get outside, and this especially refers to winter time, since we tend to stay indoors. However, fresh air and deep breathing is important to the oxygenation of every cell in our body and that equals good health. I must admit, I have my dog to thank for dragging me outside, and I tell you, I always feel so awake and alive after that walk. Studies have shown that mood improves when people spend 30 minutes or more per day outdoors, and more so when spent in nature.

So, if you happen to have some beautiful nature trails nearby, make it a family thing, a friend thing, a pet thing, whatever you prefer: take a walk and get outside! You won’t regret it.

Lucia, a registered holistic nutritionist, chemistry grad and foodie, is currently living on Isla Mujeres, Mexico promoting a healthy lifestyle. For more information on upcoming wellness retreats, please e-mail: lucy@simplyhealthyliving.ca. www.simplyhealthyliving.ca You can also find her on Facebook, Simply Healthy Living or Instagram simplyhealthyliving_lucy

YOUNG LIVING ESSENTIAL OILS MORE THAN ‘JUST OILS’ IT’S A LIFESTYLE

Marlee Kolody 3420341 250-983-5686 kolody67@telus.net https://yldist.com/lovethemoils/

“Love them Oils” @marleekolodyyounglivingoils

The

Keto Diet Explained - by Sandra Crowe, RHN

Sandra Crowe is a Registered Holistic Nutritional Consultant practising with clients all over Canada through web-based meetings. She loves to transform clients health and lives with the most delicious thing in the world - food! You can check out her blog at www.fitkitchendiva.com/# and while there sign up for her Free 3 Day Sugar-Free Challenge.

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Fat is back, baby! At least that’s what fans of the Ketogenic diet say. Ask any keto diehard, and they will say that eating fat has made them leaner, reduced their appetite and increased their energy. So why aren’t more of us jumping on the Ketogenic band wagon? First off, it takes discipline… real discipline.

Keto devotees shun grains, fruit, sugars, starchy vegetables and anything processed.

However, any diet that limits starchy carbs, sugars and processed foods is worth exploring deeper, as eliminating these foods will have huge health benefits. Most proponents of the Keto diet lose weight quickly, especially abdominal fat. Many report feeling more energy (although you need to watch out for the “keto flu” that happens during the first week of two as your body adjusts to making its own “ketones”).

The Ketogenic diet originated in the 1920s for treating children with epilepsy. An elevated level of ketones in the blood (known as ketosis) reduces the frequency of seizures. A side effect of this ketosis is also weight loss and reduced appetite.

Carbohydrates are your body's favorite source of fuel. Without a steady intake of carbohydrates, your body turns to using protein for fuel. However, the Ketogenic diet limits protein, so now your body is forced to burn stored fat as its primary source of fuel.

My suggestion is to start with a low carb, higher fat diet and see how you manage after a few weeks. If you are starting to see results, you may want to try the Ketogenic diet. I suggest loading up on Keto- friendly recipes and creating a 3-day meal and snack plan so you are not left trying to figure out how to get a Keto dinner on the table in 20 minutes.

On true ketogenic diets, you consume 70-75 percent of your calories from fat, about 5-10 percent of your calories from carbohydrates and the rest from protein. Examples of typical foods are fish, meats, nuts, oils and cheese. Most plans suggest around 10-15 grams of carbs a day. To give you an idea of what this looks like, that’s about 1 cup of milk, or 10-15 grapes. Remember, that’s not per meal: that’s for the whole day! However, a diet of less than 50 or 60 grams of net carbs per day will generally put the body into the desired state of ketosis. Protein is only 10-20 percent of your diet. This is what forces the body to use stored fat as fuel.

So, what is allowed? Most of your diet will be from high fat foods such as avocado, coconut products, nuts and nut butters, oils, bacon, egg yolks, butter and cheese. You’ll eat small amounts of protein, such as meat, poultry, fish, seafood and eggs, and small amounts of very low carb veggies such as leafy greens, broccoli, cauliflower, Brussels sprouts, cabbage, asparagus, tomatoes and mushrooms. And forget about eating legumes, sweets, breads, fruit and most dairy (except high fat cheese and butter).

Sounds good, right? We would all love to be told that bacon, steak and butter are good for us, and if weight loss is your goal, a short term Ketogenic diet can improve your health through that weight loss. However, we don’t have long term studies yet on health benefits, or even sustainability of weight loss over several years. As a nutritionist, I tend to steer people away from any extreme diet plan, and the Ketogenic diet has a few points of concern for me: * Long term health effects of a meat heavy diet. * Lack of fibre, if not enough vegetables are consumed. * Over-reliance on unhealthy fats and oils (Keto plans en courage healthy Omega 3 oils, but many people over rely on omega 6s, which can be inflammatory). * Loss of nutrients found in a more varied diet.

And, while not a health concern, I can’t imagine missing Ontario peaches in August or strawberries in July. I wait all year to enjoy in-season fruit!

If this sounds a little too intense for you, another new area is the use of supplemental ketones. By popping a ketone supplement, you can increase the number of ketones in your body, and maybe enter a state of ketosis. What are the results? Mixed. The quality of supplements differs greatly, and of course, a healthy diet and exercise are still required. Most people don’t report any negative side effects (except on their lighter wallet), so for healthy individuals, it could possibly help with appetite control and weight loss. Notice I said “possibly”.

The bottom line is that this diet has been shown to be beneficial for juvenile epilepsy, and that some people using it for weight loss have had great success. If you are disciplined, willing to spend time in the kitchen and won’t miss fruit and grains I suggest “testing the Keto water” by first limiting your starchy carbs, sweets and processed foods and then moving on to “full Keto.”

Almond Flour Pancakes

Paleo and Keto-Friendly Recipe serves one. Double the ingredients for two.

Ingredients: 1/3 cup almond flour 2 small eggs 1 tsp vanilla extract 1 pinch sea salt Coconut oil, ghee, or grass fed butter for frying Method: 1. Heat oil or butter over low-med temp in your frying pan, I like to use a cast Iron for everything!

2. Stir all ingredients together well in a measuring cup.

3. Pour or ladle 1/4 of the batter onto your heated pan and flip after bubbles appear on the top and bottom is golden brown (2-3 minutes or so). Once flipped fry for another 1-2 minutes until fully cooked and browned to your liking. Repeat with the remaining batter.

4. Serve pancakes hot and fresh with your desired toppings.

Sara Binder is a holistic health coach from Vancouver, BC. She is very knowledgable and passionate about nutrition and fitness. Her consulting is available in person or over Skype for long distance clients. Her goal is to educate and empower her clients on their wellness journey.

Sara Binder Registered Holistic Nutritionist & Certified Personal Trainer business website and blog: www.eattothrivenutrition.com instagram: eattothrivenutrition email: eattothrivenutrition@gmail.com

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Healthy cooking starts with a sharp knife!

Reed’s Saw Repair Matt Reed 250-992-7000 matt.reed@shaw.ca

Knives Scissors Lawn mower blades Hedge clippers Commercial saw filing