Nature's Medicine Cabinet - January 2016 Issue 24

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Medicine Cabinet Issue 24 January 2016

Celebrate Healthy Steps into the New Year!

Cold & Flu: An Untold Story Mindfulness Matters Resolutions Traditional Chinese Medicine & Body Wisdom

www.spiralhealth.ca

A Burning Issue in Quesnel Part 2: High Efficiency Wood Stoves

Nature’s

Medicine Cabinet

Cold & Flu: An Untold Story By Sherry Akef, R.H.N.

Published monthly by Spiral Health Jennifer Reed, R.H.N. Nature’s Medicine Cabinet is a monthly newsletter published in Quesnel, B.C., featuring various health and wellness articles from local (B.C.) professionals and enthusiasts, delicious recipes from holistic nutritionists and a professional directory showcasing our many local health and wellness leaders.

Want to advertise your business in Nature’s Medicine Cabinet? For more information on distribution, features and benefits, contact Jennifer at 250-255-2449 or email jennifer@spiralhealth.ca.

To subscribe online please visit: www.spiralhealth.ca.

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 health-care provider.

Buckle up and get ready because I’m going to throw some truth bombs your way and it just might blow your mind. First off let’s get something straight, the cold & flu is NOT a season! Spring, summer, autumn, and winter are, and the fact is you can have a cold or flu in any season. The bugs are always there regardless of the season, but it’s not the bugs that cause us to get ill. Let me say that again, it’s not the bugs that cause us to get ill. The environment in our body is what allows the bugs to live (or die).

Our immune system’s inability to properly respond and adapt is the real cause of illness. We have been taught that it’s the bugs, but the reality is, it’s our body. I think it’s time to have the “it’s not you, it’s me” talk with these intruders.

I know what you’re thinking, why do we mostly get sick in the colder seasons then? Are there more bugs in the colder seasons than the warm? Simple answer is no. Let me explain. Our major eliminatory organs go through a period of repair in the spring and autumn. In Traditional Chinese Medicine, Spring is the season of the liver. During this time, it goes through a process of regeneration and renewal. It’s the king of all organs doing 600 jobs every second. Every second! So, if you must cleanse do it in the spring, you’ll get much better results. In the Autumn our body is slowing down, getting ready to rest. It’s a time of regeneration once again but this time for the lungs and large intestines. The Winter is the time of the bladder and kidneys, one of the main ways we excrete toxins. During these specific times of year, these main eliminatory organs are working extra hard to excrete toxins. When it does, you may experience a runny nose, lots of mucus, coughing, sneezing, diarrhea, headaches, etc... Isn’t it interesting that the symptoms are similar to ones of the cold or flu? Perhaps it’s not a coincidence that we mostly get sick during these important seasons of renewal, when our body is naturally “detoxing”?

What Are Cold & Flu Anway?

Let’s define these often interchangeable terms: A cold refers to a common and short lived virus called rhinovirus, mainly affecting our upper respiratory system. Duration is 2-7 days and symptoms of runny nose, sinus congestion, red eyes, headache, sneezing, and sore throat start 2-3 days after exposure to the virus.

The flu is the RNA virus and is more stubborn, more severe, and can be more serious. It also affects our upper respiratory system but lasts up to 2 weeks. Symptoms are chills, fever, muscle pain, weakness, fatigue, severe headache, and general discomfort. It takes 24 hours for symptoms to appear, and you’re most contagious from the 2nd day, up to one week after exposure. So you’ll definitely want to take a couple of days to rest for this one.

So now, how do we deal with it when we get it?

Suppressing vs. Supporting There are two ways to deal with a cold or flu (or any illness for that matter). One way, is suppressing symptoms. I call it “quick fix

by OTC” - Over The Counter products that promise fast relief. Do suppressants help the immune system become stronger? Sadly, the answer is no. Unfortunately, in this era of quick fixes and onthe-go-lifestyles, we have also created demand for fast superficial solutions. Quick fixes almost always weaken our immune system by suppressing, and drive bugs deeper into our body rather than out. When it’s time, your body will once again try to drain the unwanted material, and again you will experience the same symptoms. Suppress the symptoms, and the cycle repeats. Suppressing prevents your immune system from developing resistance to a particular pathogen, and it can be dangerous when continued on a regular basis.

Approach number two is the opposite. It supports our health and immune system by draining the bugs and toxic stuff out through the organs we mentioned earlier, allowing our body to build immunity and become strong. This is a holistic approach by going deep to the root cause, which is the environment of our body, not the bugs! Remember.;) When you walk into any pharmacy, there are plenty of options all promising fast relief, sleep-aid, pain relief, etc... This is all really great if it also helps support our immune system. So why are the options at the expense of our health? The truth is, it doesn’t have to be. The question to ask: Is this going to address the root cause or suppress my symptoms? Most symptoms are a sign that your immune system is doing its job. The last thing we want to do is stop this super important process! When you suppress you are preventing the body from self-healing and giving more power to the bugs. In order to truly heal, you must get rid of the blockages that are stopping your body from adapting, self-healing, and auto-regulating. Get to the root! Opt out from the band-aid approach.

I know, it totally sucks being sick and all you want is for it to go away fast by any means. I get it. The first step is to return the body to a state of self-healing. So how can we drain the toxic stuff while supporting our immune system? And can our eating habits help do this? The answer is an absolute YES! Keep reading...

How to Drain & Support The best way to support your immune system and drain all the bad stuff out is to support your liver. When the unwanted material stays in the body too long, it causes blockages and burdens the liver even further, interrupting the liver’s efficiency. Among its many jobs, one of the most important jobs the liver has is being the most amazing filter ever! It works hard to drain toxic material and balance the actions of the digestive system, endocrine system, blood, and immune system. This marvellous organ is linked to almost every part of our body (and can even affect our emotions).

This is why the liver is a key player in any illness, healing, and our health! Here are a few important foods to eat (and to NOT eat) to help support and drain your favourite organ (your liver!), and immune system. >>

Supporting Foods – Eat these foods to support and boost your eliminatory organs (liver, kidneys, intestines, lungs, lymphatic system, and immune system): • Dark green leafy vegetables raw or lightly cooked (pro vides antioxidants and loads of much needed vitamins & minerals) • Dandelion greens (supports liver) • Garlic, Onions, Shallots, Leeks (antibacterial, high in polyphenols & flavanoids) • Broccoli, Cauliflower, Cabbage, Brussels sprouts, Bok choi, Daikon, Kohlrabi, (full of vitamin A, C & K – anti-inflammatory & antioxidant) • Bone broth (best healing food EVER! Boil bones up to 24 hours with a small amount of apple cider vinegar) • Smoothy (with veggies and/or a green powder) • Elderberry syrup or tea – high in flavanoids (inhibits viruses from increasing) • Nettle, Milk Thistle, Dandelion Tea (major liver, kidney, lymph drainer & supporter) Burdening Foods – One of the best ways to help your immune system is to stop eating foods that don’t support your health: Avoid: • Dairy (causes inflammation) • Processed Sugar (feeds the bad bugs, suppresses immune system) • Processed foods (increases toxicity and overloads liver/immune system) • Alcohol (see all of the above) • Caffeine (negative effect on digestion, kidneys, liver) • Foods causing sensitivities or allergic reactions (burdens the liver & immune system) • Low quality/Trans Fats (depresses the immune system) In today’s society we are always looking for immediate satisfaction and quick fixes. We are constantly taking on too much! This can cause a disconnect with our ‘selves’ and our body’s whisper (or scream) for help. You owe it to yourself to stop and listen! The body is extremely clever and as long as it is not suppressed it has the ability to detect viruses and viral infections, identify them, and create an inflammatory response which defends against these outsiders. Systems like the liver and other organs I mentioned help clear out the viruses and toxins. When stuff is coming out, it simply means our immune system is working and getting stronger.

Instead of suppressing this process, we must work with our body and in turn this team work will automatically lessen the duration of the illness. If you are alive, living and functioning in this society right now, your body is inevitably stressed and it needs support rather than the burden of constantly being suppressed. This is why drainage is so important, and the next time you get sick, remember that your body is eliminating, and should you choose to take something for it, choose a method that will support your body.

Sherry is a Registered Holistic Nutritionist, specializing in toxicity and drainage, preventative medicine, and bio-energetics to assess imbalances, as well as empower and educate so that you can make sustainable healthy choices. www.seedednutrition.com

Mindful Matters Resolutions

A whole year is a long commitment. This is what I find myself thinking every January 1st when the inevitable pressure to make a New Year’s resolution sets in. I try to imagine myself in a few months: weight lost, skills gained, promotion secured, whatever it is that I promised myself this year. For a few minutes it works - I get excited by the potential of monumental change, my brain starts congratulating me on imagined success and in a sudden burst of ambition I say ‘Yes! I will sign up for that challenge, make that bet, buy more carrots, I can do anything!’ And I truly believe it.

The problem I face is that as soon as temptation makes its first appearance, I crumble. Well, not every time. Maybe I crumble the second time, or third. But I can say with certainty, no resolution that I set for a full year has ever played out perfectly. In some way I fall short. I think that’s normal. People like to feel like they can conquer anything, and it’s important they feel that way. That’s hope, and I can get on board with hope.

But there is a problem that comes from this thinking as well: the letdown. I call it the letdown because that’s how we can feel – like we let ourselves down. Our resolutions, unlike a lot of the other reasons we decide we need some change, are usually our own doing. So this means, that when (or if) we finally give in, we are extra hard on ourselves. Our “failure” seems to mean more because we did this to ourselves. It is this point, right here, that a vicious cycle may get its first foothold. Instead of hope, we suddenly become powered by negativity – focusing less on what we want and more on what we don’t want. That is a hard road to walk.

This is where a mindfulness practice (and a few other skills) can really help realign our negative thinking. Instead of falling into that yearly “I didn’t follow through with my resolutions” slump, we can take the time to be here now. To notice what we have accomplished and reorient ourselves towards success, here is a list of 5 things you can do to help prevent continuing the New Year’s Resolution Letdown Cycle: • Live today. You are not your past, and the future is still coming.

Take time this year to appreciate that your options are open every moment of every day.

• Take a Breath. Sometimes, the very weight of following through with our promises to ourselves becomes the thing that breaks us. Instead of letting that hamster-wheel-of-the-mind run amok, stop, take a deep breath, and remember why you made this resolution in the first place.

• Confide in a friend. Nothing rivals having a friend or family member walk that journey with you. Any obstacle can seem passable with the right moral support in place. Humans are social animals.

• Take perspective. A relapse is not a restart. Just because you didn’t eat all your carrots or go for a walk today doesn’t undo all you have done. Take this moment of regret and turn it into an

opportunity to ask yourself “in what way does feeling bad about this help me?”

• Cultivate Mindfulness. All of the above suggestions are best applied when you have already been taking time to become more aware of how you feel and think on a daily basis.

(See guided mindfulness practice below).

So whatever your New Year’s resolution looks like, take some time this year to accept that learning new things takes time, patience, flexibility and, most importantly, self-acceptance. Spend some time getting to you know yourself; you might like what you find.

3 Minute Mindfulness

Begin by finding a comfortable chair to sit in. (This can also be done lying down, just try not to fall asleep.)

Close your eyes and start by focusing on the breath as it goes in your nostrils, fills your lungs, and then back out again. Take a few breaths to really hone in on this most basic feeling, allowing the body to relax and sink down each time you exhale.

In your own time, simply begin checking in with all of the parts of the body. Starting your scan from the crown of the head and slowly working your way down. Notice anything that pops out at you by inwardly acknowledging you feel something and then slowly continuing through the scan. Once you have reached your toes, focus back in on the breath for 5 cycles; fill the whole body with air, and relax as you exhale.

Slowly, when you feel ready, begin to move the fingers and toes coming back to the space around you. As you open your eyes, try to maintain that sense of calm and relaxation as you move through the rest of your day.

Jesse Haber, MACP, RCC Fellow Traveller Counselling www.fellowtravellercounselling.com

Traditional Chinese Medicine & Body Wisdom

healing modalities use TCM; Acupressure, Acupuncture, Touch for Health, Reflexology, massage and so many more!

Follow the wisdom of your body and live life healthy in body, mind, and spirit!

Carmen is a Touch for Health Practitioner using specialized kinesiology and muscle testing as biofeedback to balance the whole body. Listening to our body wisdom teaches us how to heal ourselves. Eternal Essence Healing - Carmen Blackier 250-991-1696

By Carmen Blackier Traditional Chinese Medicine (TCM) is a healing system that is thousands of years old. TCM is nature-based using the “five element theory”. The five elements are fire, earth, water, metal and wood. These elements represent the relationship between the human body and its natural environment. Each element is unique and has a role to play in our lives. Without water, trees cannot grow.

Fire: energy, life passion, joy.

Earth: nurturing, nourishing, being grounded.

Wood: roots, stability, fuel for the fire.

Water: calmness, quenching, flowing.

Metal, protection, strength, honourable.

The elements are part of the meridian system. Meridians are the pathways in our body that are like a river. The river transports our Qi, blood, lymph, and our spirit. When the river gets blocked, the water cannot flow through as easy and creates imbalances. For example: the stomach is an earth element. Imbalance can show up as digestion issues, “how we are digesting life.” The link between emotional and physical body is very important. When we ignore emotions we end up with illness, or pain in our body. Our body is unable to perform its functions.

Many of us have heard the word, Qi, life force, or prana. It is called many names. Qi is the energy that runs through our body that gives us life. Yin and Yang are linked with Qi. If our Yin and Yang become out of balance our Qi becomes unbalanced. Yin and Yang is the relationship between night and day, masculine and feminine, hot and cold and so on. In our lives when we have too much or not enough of something it creates stresses to our physical body and mind. We experience pains, illness, unhappiness, and loss of control over our emotions. The Qi that runs through our body, runs through meridians referred to earlier. TCM uses the meridians to move Qi, either increase or decrease to create balance again. When there is balance, our body has the amazing ability to heal itself!

Meridians are governed by an internal clock, where each meridian has a specific time of day for prime function. For example: Every morning 7-9 am is the stomach meridian. Our body is looking for food to give us energy to start our day. The body gives us signals as to what it needs, we just have to listen. Our bodies are very wise! Through balancing, eating healthy food, reducing stress, being in nature, exercising and making healthy lifestyle choices we can bring our bodies back to balance when life has some challenges. Traditional Chinese Medicine is a lovely tool that can help us heal in a way that honors each of us as unique bodies. Many

Traditional Chinese Medicine Body Clock

A Burning Issue in Quesnel Part 2: High Efficiency Wood Stoves Got firewood? Know how to use it? This article is the second in a 3-part series on how to Burn it Smart, brought to you by the Quesnel Air Quality Roundtable. The first article in this series discussed well-seasoned firewood. This article reviews new woodstove technology and the final article will outline proper fire-burning techniques.

Did you know that residential wood burning is a major contributor to poor air quality in Quesnel? Most of us blame industry and automobiles for “bad air”. The fact is, smoke from residential burning is a major contributor to particulate matter in the air we breathe.

Particulate matter (also known as pollution, PM10, or PM2.5) are tiny particles 200 times smaller than raindrops. Once inhaled, these particles can affect the heart and lungs and cause serious health effects.

There’s an old saying, “where there’s smoke, there’s fire”, but that isn’t true anymore when talking about burning in a high efficiency woodstove. In fact, if wood is well seasoned wood and burned properly in an EPA certified stove there should be little to no visible smoke coming out of the chimney.

You can identify a high efficiency appliance because they are certified as “clean burning” by the U.S. Environmental Protection Agency (EPA). A label on the appliance will confirm that it is EPA certified.

There are big differences in efficiency and performance between conventional stoves and the advanced models. On average, advanced stoves are about one-third more efficient and produce about 90 percent less smoke than conventional stoves. Using a higher efficiency woodstove saves time, money, and has less negative impact on the air we breathe.

In recent years, woodstove technology has made great advances from the classic basement wood furnaces or simple black woodstoves.

New wood heating instillations are attractive stoves and advanced technology fireplaces located in the main living areas.

The technological advances include: • New firebox designs are capable of burning the wood more completely, cleanly and at higher efficiencies.

• A new type of door glass can withstand the heat, and a technology keeps the glass clear for days at a time, allowing efficient heating to be combined with viewing of the fire.

• Pellet stoves that use compressed wood and other biomass wastes are capable of providing at least 24 hours of unattended heating.

• Reliable installation safety standards provide clear guidelines for safe installation.

• Training and professional certification programs for installers and inspectors mean that you can get dependable advice and service.

For more information, please contact bces@telus.net or call 250-992-5833.

Recipe Box Q:

How much water should I be drinking?

Hillary Shearring Certified Holistic Nutritionist

A: A LOT! You wouldn’t believe how many people don’t

drink enough water. This is a topic that I cannot stress enough to everyone. I even nag my mother about it. Ridiculous amounts of people do not drink their H2O – craziness.

Smokey Roasted Beet / Sweet Potato Chips Beets and sweet potatoes are a great veggie to turn into chips.

They have natural sugars (which make it easier to flavour), and are loaded with a long list of health benefits. Even though some nutrients are lost during a long baking period – these are still a great healthy version in comparison to store bought (let me just get into my sweat pants), deep fried potato chips. NOM NOM. So instead I give you: Ingredients 1 small beet 1 small sweet potato 1 tbs. of olive oil 1 tsp of garlic powder (salt free spice) 1/2 tsp chipotle chili powder 3 cracks of rock salt 1/2 tsp of pepper 1/2 tsp of apple cider vinegar Instructions 1) Find a good book or tv show (these take a while) 2) Slice your beet and sweet potato as thin as possible - with a sharp knife or mandolin.

3) Toss with spices and oil (make sure each one is coated well).

4) Preheat oven to 300 degrees.

5) Place chips onto a baking sheet with parchment paper and roast in the oven at 300 degrees for approx. 1.5 hrs. turning once.

IMPORTANT : Remove from oven when 3/4 crispy; they get crunchier as they cool.

Notes: Patience is a serious virtue here. Go away, find something to do and wait for the timer to tell you when they are ready. Trust me.

Recipe created by: Hillary Shearring Certified Holistic Nutritionist My Awesome Foods www.myawesomefoods.com

Water is needed: -to keep the bloodstream liquid enough to flow -to regulate body temperature -to help you digest your meals -to help you poop, a very important part of our days -to carry nutrients and oxygen to your cells -to proper brain function Water is everything to us. We are made up of 50-75% of the stuff. That’s huge. So imagine peeing, pooping and sweating all day long without drinking to replace that? Not good. We can get approximately 20% of our water daily from food – if we lead a very robust whole foods life, loaded with a rainbow of garden treats. That still leaves a tremendous amount to be consumed.

• infants 0–6 months – 0.7 L (from breast milk or formula) • infants 7–12 months – 0.9 L (from breast milk, formula and other foods and drinks) • children 1–3 years – 1.0 L (about 4 cups) • children 4–8 years – 1.2 L (about 5 cups) • girls 9–13 years – 1.4 L (about 5-6 cups) • boys 9–13 years – 1.6 L (about 6 cups) • girls 14–18 years – 1.6 L (about 6 cups) • boys 14–18 years – 1.9 L (about 7-8 cups) • women – 2.5 L (about 10 cups) up to 3.2 L for Lactating and Breastfeeding Momma’s.

• men – 2.9 + (about 10 cups).

A lot of things come into the picture as far as exercise, climate, metabolism, foods we eat etc. – so these are obviously approximate numbers. Coffee, tea, and other drinks do count as your liquids but is certainly not recommended. Head out to the store and find yourself a nice water bottle that you can keep track of. Knowing that you only need to fill it 2-3 times a day is much easier than remembering to guzzle 10-14 cups of water. By the time you are thirsty – it’s your body telling you it’s time to fill the tanks. Remember too ladies – water helps keep our skin looking radiant and moisturized – so pick up that bottle and chug-a-lug.

Xx Hillary Visit www.spiralhealth.ca to submit your nutrition questions anonymously

Aromatherapy

Body - Mind - Spirit

Healing & Body Therapies

Massage, Registered

Mindfulness Training

Nutritionists / Healthy Food

Refflexology

Health & Wellness Events CREATE 2016 Are you looking for a fun creative way to identify your dream for 2016?

And make it a reality? Back for its third year is the very successful and innovative CREATE workshop with Danielea Castell. Designed to help you discover what gets your juices going for 2016, CREATE will help you shape your desire into a personal mantra or power phrase you can use to keep focused and motivated throughout the year. Each person receives their personal mantra in a sound blessing composed by Danielea and the group. Digital recording of your sound blessing and lunch provided to each participants. www.vibesoundhealing.com Saturday January 23, 2016, 10-4:30pm $120, 10 participants maximum.

For more information and to register contact Danielea Castell voice/text 1.250.981.8067

The Centre of Healthy Mindspace is pleased to offer Winter programs for 2016: Mindfulness Based Cognitive Therapy (MBCT) is an 8 week evidence based group program designed to help those experiencing depression, anxiety and stress related issues. Group program begins Jan. 12, 2016 at 5:30 pm. Call Doris Hocevar at 250-983-8638 for more information.

Reserve early.

Mindfulness Skills Training: Cultivating Resilience for Life and Work is an 8 week evidence based group program designed to help participants cultivate mindful presence and a compassionate way of being, both personally and professionally. Group program begins Jan. 13, 2016 at 5:30 pm. Call Doris Hocevar at 250-983-8638 for more information. Reserve early.

Vile Pole Arts presents...

Paper Dolls - A Dark Romance

Disclaimer: The contents of Nature’s Medicine Cabinet, such as text, graphics, images, recipe recommendations, and other materials are for informational purposes only. The content is not intended to be a substitute for professional healthcare advice, diagnosis, or treatment. Always seek the advice of a physician or other qualified health provider for any health problem or medical condition.

Never disregard professional healthcare advice or delay seeking help because of something you have read in this newsletter.

Proudly printed in Quesnel at Big Country Printers

February 13, 2016 Quesnel Senior Centre Doors open at 7pm, show starts at 8pm Followed by music and dancing Tickest are $25 in advance at Vile Pole Arts and Karin’s Health Foods $30 at the door PG - some scenes may be frightening for children ID required to purchase bar beverages For more information contact Vile Pole Arts at 250-255-6066 or visit www.vilepolearts.com