Discover Wellness - March Issue 26

ISSUE 26 | MARCH 2016

discover

INSPIRING A HEALTHY YOU

WELLNESS could food Lie in our

PAST? Wholeness is Wellness Purify the Air, Naturally Local Events & Workshops Other Stuff

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WELLNESS Published monthly by 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.

FOOD ANSWERS

lie in our

PAST? By Sherry Akef, R.H.N.

Growing up, I was always fascinated by traditions and traditional cooking. There was (and still is) something about the way we used to eat versus how we eat today that totally captivates me in a way that nothing else does (and perhaps it is the reason why I was so attracted to holistic nutrition). As I was going through nutrition school and even before that, I knew there was something special about the way our ancestors lived. They had a certain wisdom in the way they ate, prepared food, and their relationship with food that we have lost along the way. Even though I didn’t have all the facts, back then I had a deep belief that there must be a link between the relationship we have with food and disease. It turns out, I was on to something. The relationship we as humans have with food is a direct reflection of our own relationship with people, nature, the planet, and ultimately our selves. So come along with me and let’s explore a little.

Our ancestors, no matter where they came from, all viewed food as a very sacred act. Food was a gift from the earth, a giving and receiving that nourished and sustained the continuance of life.

Nourishment was even embedded in the very connections we had to the animals, plants, waters, soil, and sun. We used to live in the same habitats as the animals we hunted, and be in complete harmony with the land in which we grew our own food. There was a symbiotic harmonious relationship between the people of the land, the animals, and plants that existed within it. What we grew, we ate, appreciated, worked hard for, and in return it nourished us all on more than just a physical level. Hunting was not about dominating, it was about respecting, giving back, love - nurturing nature rather than dominating or manipulating it. The way of life was farm to table, a continuous and beneficial relationship that unfortunately very few of us experience in today’s industrialized world. Today we have lost touch with the places and people involved in our food, we don’t know the story of our food, its source, or the people involved in the process. We are now embedded in a culture of disconnection. Our food is broken up in stages making it difficult to develop any type of connection to the food, the land, nor the people who grow it. Food grows (or is manufactured) hundred kilometres away mainly on mono-crops or in labs, handled by many people and harvested by machines.

They are sprayed or manufactured with many toxic chemicals and grown for the intent of economic development rather than sustainability or quality. After all that travelling it is then displayed for days before it makes it on to our tables. By then, it has lost much of its vibrancy and sustenance, if it had any to begin with. In today’s contemporary world where we waste thousands of pounds

of food just because it has to look a certain way, is it any wonder why we have lost touch with the very essence of food as well as its fundamental spirit of nourishment? Is it any wonder why our health is deteriorating?

I’m not suggesting we should all give up this technology driven world and start farming and living like we did thousands of years ago (although I do believe it would help), but what I am saying is that there was a certain wisdom that we seem to be missing today. In today’s industrialized world, we CAN live with awareness of our innate relationship with the source of our foods. We CAN take the time to understand the potentials for not just nourishment in food but also in our relationships, minds, hearts, and bodies.

Even if we just remembered the spirit of nourishment, it will bring us closer to ourselves and our communities. This alone will bring a deeper meaning into our lives and shift many values within us that can bring us into a healthier way of life and a healthier way of thought. We must remember that there is a vital link between nourishment and self-love. As we transition to a more traditional diet, we will naturally develop a more loving relationship with our bodies. Struggles slowly dissipate as nourishment grows and eating healthy animal proteins, fats and other nutrient-dense foods creates a grounding in the body that provides us with a steady flow of sustainable energy. When we remove allergens, additives and processed foods our brain fog clears and our mental clarity and emotional stability increases. The pleasures of eating are enriched when the senses are engaged with the smells and tastes, the diverse colors and textures of organic life-giving foods. Eating in the ways of our ancestors can cultivate a beautiful relationship with our own body and a growing sense of being at home in our selves.* Today we are bombarded with distractions, stimulations and technology that we (especially our children) don’t have the opportunity to develop a healthy relationship with food. The idea of nourishment is erased and food has become something that only sustains. When we are distracted from the act of nourishing ourselves, we are no longer in tune with our needs and the clever messages our body is giving us. When we are distracted, we are not listening to our selves, and unfortunately we are missing such an important and integral aspect of health. Sadly, this is the perfect foundation for the development of emotional eating.

Because we are no longer involved in the process of nourishing ourselves, we are now merely eating just to eat, feeding emotions.

And slowly as we walk away from nourishment (ourselves), we invite unhealthy habits, unhealthy food, unhealthy relationships, and ultimately create an environment within ourselves that hosts disease.

Our bodies are amazing. You may have heard me say this before, and I will continue to say it until you believe me. Our body will serve us faithfully every single second of the day to the point of injury just to comply to our wishes. When we choose to misuse or disregard our body’s warning signs, it will still continue to oblige, but with sacrifice. Our body will always choose a lesser harm. At first it makes many small sacrifices trying to minimize harm to other organs and systems, then as it continues to oblige to demands, it starts to sacrifices liver cells to protect us from the effects of foods that are toxic in our body. Our adrenals will exhaust themselves to protect us from the constant dangers of stress (and by stress I mean living in 2016 with bills, family, lack of sleep, lack of joy, demanding jobs, pollution, toxicity, etc... ). And your pancreas, it will wear itself out to a point of malfunction in order to protect

you against the effects of too much sugar. And when the toxins we put in our bodies exceed the capacities of its cleansing mechanisms, it deposits them in places that will do the least harm like joints, sinuses, and bones. Eventually it will get overwhelmed and important organs start to lose their ability to function properly.

But your body still does not give up, it will continue to fight for you, it will continue to send you signals and messages to tell you to stop, but over time we have learned to ignore or suppress these messages, we have learned to somehow view them as bad and foreign - something to get rid of as soon as possible.** What this has caused is a shift within us that has driven us away from our selves, away from our own ability to understand the how and why of eating, the right and wrong of eating, the sacred act of eating, the feeling and emotional connection of eating, and we have become mechanical machines that just consume. Perhaps, this shift is what we should be investigating? Perhaps it is because of this shift that we have unknowingly invited disease into our lives?

It’s important to remember that it’s not always about what we are putting into our bodies, but how, why, when. I believe that is the first key in unlocking the mystery of who we are, why we are, and most importantly, how we can live with optimum health.

Even though everyone’s body and needs are different, I think we can all benefit from the past; here are a set of rules to go by that I feel will truly help you in living healthy in today’s world: On a physical level eat foods that are always whole, non-stimulating and non-violent; on a psychological level the mind should be in a blissful state, graceful and joyous; and on the level of the soul there should be a feeling of gratefulness and thankfulness.*** If you follow this general “rule” of eating, you will be sure to keep yourself connected, healthy, and always nourished.

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

EARTHY easter

Recipe and photo courtesy of www.marthastewart.com

Your kitchen is full of natural dyes. Common food items such as red cabbage, onion skins, and coffee can be used to transform plain white eggs into colorful Easter gems. Kids will especially love discovering all the different colors they can create -- let them experiment using hard-boiled eggs and bowls of cold dyes.

Earthy Easter Egg Dye Recipes
 Select a dyeing agent, and place it in the pot using the amount listed below. Add 1 quart water and 2 tablespoons white vinegar to pot; if more water is necessary to cover ingredients, proportionally increase the amount of vinegar. Bring to a boil, then lower heat. Allow the ingredients to simmer for 30 minutes. Strain dye into a bowl.

Red-cabbage dye: 4 cups chopped cabbage Turmeric dye: 3 tablespoons turmeric Onion-skin dye: 4 cups onion skins (skins of about 12 onions) Beet dye: 4 cups chopped beets Coffee dye: 1 quart strong black coffee (instead of water) Color Glossary
 Natural dyes can sometimes produce unexpected results, so don't be surprised if, for example, your red-cabbage dye yields blue eggs. Use the following guide to help you achieve the colors you desire.

Deep Gold: Boil eggs in turmeric solution, 30 mins.

Sienna: Boil eggs in onion-skin solution, 30 mins.

Dark, Rich Brown: Boil eggs in black coffee, 30 mins.

Pale Yellow: Soak eggs in room-temperature turmeric solution, 30 mins.

Orange: Soak eggs in room-temperature onion-skin solution, 30 mins.

Light Brown: Soak eggs in room-temperature black coffee, 30 mins.

Light Pink: Soak eggs in room-temperature beet solution, 30 mins.

Light Blue: Soak eggs in room-temperature cabbage solution, 30 mins.

Royal Blue: Soak eggs in room-temperature cabbage solution overnight.

Lavender: Soak eggs in room-temperature beet solution, 30 mins. Follow

with room-temperature cabbage solution, 30 seconds.

Chartreuse: Soak eggs in room-temperature turmeric solution, 30 mins.

Follow with room-temperature cabbage solution, 5 seconds.

Salmon: Soak eggs in room-temperature turmeric solution, 30 mins. Follow with room-temperature onion-skin solution, 30 mins.

Materials Natural dyeing agents (red cabbage, turmeric, onion skins, beets, and coffee) Eggs 3-quart pot (or larger) Large metal spoon White vinegar Paper towels Strainer Drying rack Small bowls

professional DIRECTORY Aromatherapy

Body - Mind - Spirit

Healing & Body Therapies

Massage, Registered Methods 1) With this method, the eggs and the ingredients for the dye are boiled separately. Using a metal spoon, lower cooled hard-boiled eggs into a bowl of cooled dye, and let them soak for as little as 5 seconds or as long as overnight, depending on the depth of color you desire. Remove eggs with spoon, pat dry with paper towels, and let dry on a wire rack. The cold-dipping method produces subtle, translucent shades, but can result in uneven coloring unless the eggs are rotated vigilantly while in the dye. For hollow eggs that will last indefinitely, cold-dip raw eggs, then blow them out after they are dyed.

2) This method involves boiling the eggs with the dye; the heat allows the dye to saturate the shells, resulting in intense, more uniform color. Set raw eggs in a pot of strained dye; bring to a boil for the amount of time specified in our color glossary (see below).

Remove and dry eggs as with the cold-dipping method.

Natural dyes tend to fade over time, so finish any eggs you plan to keep with a matte or gloss acrylic spray varnish. To create an egg-spraying stand, stick a 6-inch length of wire into a block of Styrofoam; prop a hollow egg onto the wire through one of its holes.

Spray egg with a coat of varnish in a well-ventilated area, and let dry.

Mindfulness Training

Nutritionists / Healthy Food

Refflexology

Up to 42% of Canadians are Magnesium Defficient Supports Healthy Muscle Function Supports a Healthy Cardiovascular System Relieves Restless Leg Syndrome Promotes Healthy Blood Pressure Reduces Muscle Pain and Cramps Ideal for Improved Bone Health Relieves Fibromyalgia Pain

Ask for

Wholeness is Wellness

Over recent decades, interest has grown steadily in holistic health throughout North America. There is now widespread understanding of “holism” as a term applied to wellness. The four elements thought to comprise holistic health—mental, emotional, physical and spiritual are given equal weight.

In its simplest form, holistic health includes consideration of all four of these aspects of life. Each is equally important to the “whole person” approach to a productive life and a sense of contentment.

To some people, the idea of “getting healthy” involves putting more emphasis on physical health. They tend to focus only on diet, exercise routines and cutting back on alcohol or cigarette use. While this is a wonderful start to wellness, it is important to remember that the other three parts – mental, emotional and spiritual – are just as important. The decision to embrace holism is the start of an interesting journey.

Read on to find out how each one contributes.

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Mental. Keeping our minds active and engaged through new learning experiences, such as non-fictional readings and educational/ instructional classes, workshops or programs, offers us new perspectives and strategies to experience life more openly and adaptively. Our jobs can also keep us mentally stimulated. Either way, when our interests or passions are engaged, these mental activities become all the more fulfilling and rewarding.

Emotional. Becoming more aware of your emotional self is crucial because feelings signal our psychological needs and whether they are being met. It is just as important to have an outlet for these emotions. This can be through conversations with friends, family members and counsellors or through some creative form of expression such as writing, dancing, singing, playing an instrument, sculpting, painting, drawing or any other artistic endeavor.

Physical. Paying close attention to what and how often we eat is vital to maintaining a healthy body. Regular exercise is also important. Making sure we find a balance between building or maintaining strength and stamina contributes to being fit. This can be accomplished by participating in martial arts, yoga, cardio or weight-training. Another essential for a healthy physical self is getting enough sleep every day, not just ‘catching up’ on the weekend.

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Spiritual. Religion and spirituality can offer us inspiration, guidance, hope and help us make sense of life’s meaning, purpose, obstacles and struggles. Some find this through formal religious

ceremonies. Others find spiritual experience just walking or sitting in meditation. Regularly nourishing your spiritual self can lead to finding inner peace, to experiencing connectedness and to cultivating altruistic love and respect for all beings. There is also a social benefit to religious expression which comes through membership in a collective. Religious affiliation provides a sense of identity, community and belonging.

What Difference Can Holism Make?

In considering the four main aspects of the human experience, holistic health addresses: • • • •

Stress management Mental health issues like anxiety and depression Learning life skills like relaxation and meditation Coaching about healthy living

It is common that social, cultural, spiritual, and physical needs are included in achieving desired results. For example, any search on the subject of holistic health will result in a barrage of articles and advertisements that focus on herbal remedies, vitamins, supplements and natural or raw food diets.

St. John’s Wort tea benefits some people experiencing anxiety and depression while valerian tea can help alleviate insomnia. Eating a whole foods diet and eating regularly are both directly linked to lower rates of anxiety and depression.

While close attention to what we ingest can facilitate both physical and psychological wellness, we require more than just good eating habits to sustain and maintain our bodies and minds. Our spirits also need to be nourished, too.

So how does one work towards this balance and wholeness? It can be helpful to start by charting these four main aspects of self (mental, emotional, physical and spiritual) to assess how well they are nurturing, expressing and exercising ALL of who they are.

Once health and wellness seekers accept the interdependence and interrelatedness of all our parts, the journey to holistic health begins. The desire to lead a more fulfilling and balanced life is a noble goal.

Article courtesy of Walmsley Counselling - Wellness - Organizational Services www.walmsley.ca

Ask a

NUTRITIONIST Q:

What’s the difference between steel cut oats and regular oats?

Hillary Shearing Certified Holistic Nutritionist

A:

This is a question I get often. The oat scene has gotten a little complicated in the past 20 years and it is actually important to know the difference between them. A good tip for shopping for anything is to think: “How many times has this been run through a machine?” Machine = processed which = less vitamins, minerals and other important goodies that foods carry. The more times and the longer a piece of oat, rice, wheat etc. has been run through machines – the less likely it is to have near anything good left in it by the end – leaving you essentially eating dead food (by the time you get to instant oats).

There are 5 stages of oats.

1. Steel Cut - lightly milled from plant grain through a machine. This is the healthiest form leaving the oat with the most vitamins and minerals and are the lowest of all on the glycemic scale. They tend to be a bit chewier, but pack a great nutty, delicious flavour. Cook time roughly 35 min 2. Quick cook steel cut. Milled 2 times (into smaller pieces) to cook faster. Still have loads of goods but a little less. Cooking time is cut in half to about 19 min 3. Rolled oats. These babies are steamed to soften them, machine flattened (this squeezes the natural oils out of the oat but is great for baking and cookies). These are your baking oats.

They are a good option for breakfast, but not nearly as much as steel cut. Cook time approx. 8-10 min 4. Quick cook rolled oats. Machine flattened a bit thinner for a faster cook time of approx. 6 min.

5. Instant oats. Terrible! Added salt. Sugar. Steamed, then rolled thin, then soaked in water and dehydrated for quicker cooking.

Bad. Bad. BAD! Depending on the product, who knows what else could be hiding in these creatures for additives.

If you want oats but don’t have the time, you can always try overnight oats in the crock pot or cook them the night before and eat cold with a nut milk.

At the end of the day, I’d rather see someone enjoy a bowl of rolled oats vs no oats – but I always recommend to my clients that they seek out Steel Cuts. Finding your grub as close to it’s original form is always the best.

Have a question?

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

recipe

BOX

Ingredients Salad 6-8 cups of romaine lettuce chopped 1/2 green pepper cut in 1” pieces 1/2 red pepper cut in 1” pieces 1/2 yellow pepper cut in 1” pieces 1/2 a cucumber cut in 1" pieces 1/2 red onion cut in 1” pieces 1/2 container of cherry tomato's halved 1/2 cup of low sodium light feta cheese diced 1 cup of pitted Kalamata olives 1/2 – 1 can or soaked & dried chickpeas (depends on your love for the garbanzo!)

3 tbs of MAF Greek Dressing Dressing 3 tbs of olive oil 1 tsp of apple cider vinegar

Greek Salad MAF Style

1 lemon (juice of) 2 tsp of italian seasoning (or oregano, rosemary and thyme all together) 1/2 tbs of Dijon Mustard 2 cracks of pink salt 1 tsp of pepper 1/2 tbs of honey/pure palm sugar or agave

to fit them in your kisser) Place into a large bowl.

Instructions If you have not invested in a mini food processor or hand blender (both are below $20), YOU MUST! Nothing emulsifies (creamy-izes) a dressing like one of these babies... but if you haven’t accumulated one of the mentioned above, and old pickle jar will do, to commence vigorous shaking.

Do this at least 20 minutes prior to serving as it gives your rainbow of beauty a bit of time to marinate and enhance the ultimate flavour.

Wash all your veggies thoroughly, and diced into the specified size (you want to be able

Toss everything with 3 tbs of your newly created MAF (My Awesome Foods) Greek Dressing, and BOOM!

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

purify

the air

naturally By Katie Blair A lot of commercial products are confused with aromatherapy products. Aromatherapy products are all-natural because the substances used to create the scents are derived from nature itself. Most commercial products stating that they contain aromatherapy are actually just substances that smell pleasant; they most likely do not contain the actual essential oil. These commercial products cannot induce therapeutic effects to the user and have no positive effect to one’s “state of mind.”

Using essential oils as an air freshener makes much more sense than using commercial products. They clean the air by altering the structure of the molecules creating the smells, rather than MASKING unwanted smells. Essential oils take chemicals and metallic out of the air by breaking down molecular chains which then purifies the air. By incorporating essential oils into our homes you are getting the health benefits from them as well!

Essential oils are great alternatives to toxic products in our homes and in our lives. Here are a few examples: Grapefruit: has an antiseptic, detoxifying and disinfectant property; a “spiritual up lifter” helps with stress, nervous exhaustion, depression and mental fatigue. Helps with digestive problems, lymphatic drainage, and cellulite and water retention.

Bergamot: has antiseptic, deodorizing, antidepressant, antispasmodic properties; helps with eczema, digestive problems, calming the nervous system, tension, anxiety and can be used as an insect repellant.

Lemon: has antibacterial, antiseptic, astringent, germicide, immune-stimulant, and disinfectant properties; helps with anxiety, depression, coughs, colds, flu, asthma and depression.

Eucalyptus: has an antibacterial, antifungal, deodorizing, disinfecting, antiseptic and anti-inflammatory property.

Katie Blair, owner and operator of Essence of Nature - Has been practicing as a certified esthetician, sports & relaxation massage therapist & aromatherapist for 15 yrs, and 8 years as a Reflexologist, Reiki Master, Herbal Health Consultant & Nutritional Therapist . Visit Essence of Nature on Facebook or contact Katie 250-255-0563

HEALTH &

wellness EVENTS Soup for Syria - Fundraising Event

Please join us for a night of cultivating compassion and raising funds in our community for Syrian refugees by sharing a meal together, as well as poetry, music and conversation. Supper will be a casual soup buffet.

Speakers include Lejla Muratspahic, a former Bosnian immigrant and resident of 17 years in Quesnel as well as Dorine Lamarche. The evening will also include poetry and music by several local talents.

Funds raised will be donated to the Immigrant & Multicultural Services Society in Prince George in support of sponsoring a Syrian family coming to Prince George and to the Karam Foundation, an organization working on the ground in refugee camps.

Tickets are $20 per person and will be available at Bo Peep Boutique (as of January 11) or from Amy Quarry, Amanda Woollends or Janette Parkinson.

We are still in need of volunteers, so if you can contribute in that way please contact Amy at amy@smalltownlove.com Donations can also be made at the event.

Event is March 5th, from 5pm-8pm at the College of New Caledonia.

Discover Wellness Health Fair & Market

Join us for a fun and educational community event to inspire a healthy you! Over 30 exhibitors and vendors, fresh and nutritious food for purchase prepared by a Registered Holistic Nutritionist, food and fitness demonstrations and educational presentations.

When: March 5th and 6th, 2016 Where: Quesnel Senior Centre Tickets for sale at the door. $5 Adult 1-day pass $8 Adult 2-day pass Children 12 and under are free Visit www.spiralhealth.ca for more details or contact Jennifer at jennifer@spiralhealth.ca 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

Nutrition Mission

Come and enjoy a laid back, not-so boring setting - at The Lodge, Quesnel’s newest venue. We will be chatting about clean ingredients, cooking, label reading, weight-loss, meal planning and loads more.

Nibbles, drinks, sarcasm, laughing & all swag included.

Saturday April 2, 2016 10am - Noonish Location: The Lodge @ 1262 Maple Heights Rd. Cost: $50 for the Class or $75 for the Class + My 2-Week Program To book your spot, contact Hillary Shearing, CHN 250-983-2926