wellness Fall 2015
Okanagan Health & OHW Magazine
MAGAZINE
The Healing Benefits of Bone Broth P. 29
5 Signs You Need a Mental Health Day P. 21
Herbal Supplements and Surgery P. 10
The Good Old Root Cellar
Complimentary
P. 28
What You Should Know about Sleep Disorders P. 18
Mindfulness:
An Ancient Practice for Modern Times
P. 8
Winter blues – banished.
Let us heLp you with that. Have you been feeling lethargic, depressed, sleeping poorly, and having trouble concentrating during the day? You could be suffering from Seasonal Affective Disorder. Ask us about light therapy and supplements to help get you through the season.
Kamloops
Kelowna
Langley
Penticton
Vernon West Kelowna www.naturesfare.com
LocaL · organic · Bistro · Produce · grocery · Vitamins · suPPLements · Beauty · HouseHoLd
contents Fall 2015 Volume 3 Issue 4
NATURAL HEALTH
What You Should Know about Sleep Disorders Page 18
8 Mindfulness: An Ancient Practice for Modern Times Evidence-based research and anecdotal stories bring us the same message: mindfulness supports increased wellbeing. 10 Herbal Supplements and Surgery If you’re scheduled for surgery, it’s important to discuss your use of herbal supplements with your physician and surgeon. 12 The Transformational Power of Yoga The practice of yoga, even in small amounts, brings so many benefits. 14 The Healing Power of Sacred Frankincense Essential Oil Learn about the remarkable therapeutic qualities of this most ancient of essential oils.
FITNESS 16 25 Essential Fall Fitness Tips Just because the weather has turned cooler, there’s no need to go into hibernation mode.
WELLNESS 18 What You Should Know about Sleep Disorders Proper diagnosis and treatment improves quality of life and increases life expectancy. 20 6 Reasons You Don’t Do Yoga A few common misconceptions may be keeping you from enjoying greater physical and emotional wellbeing. www.ohwmagazine.com
21 5 Signs You Need a Mental Health Day A mental health day is a commitment to yourself and your mental wellbeing, so make it the priority it deserves to be. 23 My Top 7 Tips for Healthy Skin Practical advice for beautiful skin at any stage of life.
PET HEALTH 24 The Prescription to Good Health Never underestimate the benefits of interacting with animals.
NUTRITION 26 Build Strong, Healthy Bones with Liver Want to have more energy, feel stronger, and be leaner and healthier? Look to liver!
27 Moringa Oleifera: The Old New Superfood You may not have heard of this nutrient-rich plant, which has 46 antioxidants in its leaves alone. 28 The Good Old Root Cellar Here’s one way to take advantage of local and home-grown food. 29 The Healing Benefits of Bone Broth Home-made bone broth is making a huge comeback, and with good reason. Do you have an idea for a story? Are you a health professional who’s interested in contributing to Okanagan Health & Wellness Magazine, Okanagan Seniors Health Magazine or Okanagan Pet Health Magazine? If so contact us at info@ohwmagazine. com or call 250-503-7472. Back issues are available online at: www.ohwmagazine.com
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From the OHW Team
OHW Magazine
Okanagan’s Own Health & Wellness Magazine
PUBLISHER LMR PUBLISHING Leanne Christie info@ohwmagazine.com EDITOR Dianne Fowlie editor@ohwmagazine.com PRODUCTION MANAGER Jessica Hamilton jessica@ohwmagazine.com ADVERTISING SALES Georgia Wilson 250.938.2314 georgia@ohwmagazine.com Leanne Christie 250.503.7472 info@ohwmagazine.com Okanagan Health & Wellness Magazine published four times a year. Okanagan Seniors Health Magazine published twice a year Okanagan Pet Health Magazine published twice a year All rights reserved. No part of OHW Magazine may be reproduced or transmitted in any form without the expressed written consent of the publisher. The publisher reserves the right to accept or reject any editorial or advertising material. The views expressed in OHW Magazine are those of the respective contributors and not necessarily those of the publisher or staff. Although all reasonable attempts are made to ensure accuracy, the publisher does not assume any liability for errors or omissions anywhere in the publication or on the website. OHW Magazine reserves the rights to ads produced for advertisers. Publication Agreement #42490022 Okanagan Health & Wellness Magazine is owned and operated by LMR Publishing. Return undeliverable to LMR Publishing, 5816 Tern Place, Vernon, BC V1H 1R2. Phone: 250.503.7472 Email: info@ohwmagazine.com Website: www.ohwmagazine.com Subscription: For your free copy send your mailing address to info@ ohwmagazine.com or visit the website at www.ohwmagazine.com Cover: A nourishing bowl of bone broth, chock full of easily absorbed nutrients.
Leanne Christie Owner/Publisher Advertising Sales
Jessica Hamilton Production Manager
Dianne Fowlie Editor
W
elcome to our fall issue. What a magical time of year this is! This excerpt from James Whitcomb Riley’s poem “When the Frost Is on the Punkin” describes it so well: They's something kindo' hartylike about the atmusfere When the heat of summer's over and the coolin' fall is here Of course we miss the flowers, and the blossums on the trees And the mumble of the hummin'-birds and buzzin' of the bees But the air's so appetizin'; and the landscape through the haze Of a crisp and sunny morning of the airly autumn days Is a pictur' that no painter has the colorin' to mock When the frost is on the punkin and the fodder's in the shock.
liver is a nutritional powerhouse that helps build strong bones. And before you say you hate liver, check out the chili recipe for a way to sneak a little into your diet—you likely won’t even notice it! Have you heard of moringa oleifera? Also called “the miracle tree,” this plant has over 90 nutrients, enzymes, vitamins, minerals, antioxidants, amino acids, and proteins and is considered a complete superfood. Another incredible plant, the Boswellia tree, yields frankincense essential oil, which has remarkable therapeutic qualities and has been used for thousands of years to enhance physical, mental, and emotional states of wellbeing. If you or any of your loved ones consistently wake up tired, and not simply because it’s still dark, you may want to check out “What You Should Know about Sleep Disorders” which examines one of the most disregarded of health concerns. Other great reads explore the health benefits of interacting with animals, the practice of mindfulness, the transformational power of yoga, and the importance of understanding the impact of herbal supplements before and during surgery. As always, we encourage you to review the Contributors page to learn more about the local experts who have generously submitted articles. Please support them when you can, as well as our advertisers. We are grateful to them all, as their involvement with us helps make this magazine possible. Remember, we love to hear from our readers, so do contact us with your questions or comments. n
For many of us, “coolin’ fall” can be a season of reflection, and perhaps more than any other part of the year, one of fresh starts or renewed activity. Whatever your take on the season, you’ll be sure to find, as always, an assortment of informative and educational topics. (On a fun note, this issue of OHW Magazine seems to have an unintended numbers theme, evidenced by “5 Signs You Need a Mental Health Day,” “6 Reasons You Don’t Do Yoga,” “My Top 7 Tips for Healthy Skin,” and “25 Essential Fall Fitness Tips.”) Our nutrition features are perfect for these shorter, chillier days. Slowsimmered bone broth, packed with the goodness of minerals, collagen, and amino acids, provides so many benefits to our bodies. Likewise,
4 Fall ‘15 - Okanagan Health & Wellness Magazine
Georgia Wilson Distribution Advertising Sales
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Contributors
Letters to the Editor Dear OHW Magazine, I love your magazine and look forward to every issue! I’m constantly surprised at the many alternative ways of taking care of our health without resorting to medication. It would be good to see something about ADHD in a future issue, if that’s possible. Thanks, and keep up the good work! Tammy, Coldstream Hello Tammy, Thank you for your kind words about OHW Magazine. In every issue we invite readers to contact us with comments or questions, and we’re glad you did. We have not addressed the subject of ADHD (attention deficit hyperactivity disorder) before. However, our next issue will include an article that looks at ADHD/behavioural/learning problems in children and adults and the yeast connection. We are already gathering editorial content for the upcoming issue, and we can tell you that the ADHD article will be in great company with the excellent range of topics we have on hand. We hope you and all of our readers will enjoy them!
Okanagan Health & Wellness Magazine
Health
Okanagan Seniors
2015
pet
Okanagan
2015
Okanagan Health & Wellness Magazine’s
MAGAZINE
Embracing the Positive Realities of Aging
Your Aging FELINE FRIEND
P. 26
HEALTH MAGAZINE
Pet Health Insurance
P. 21
Lori Anderson is the owner of the award-winning North Okanagan Skin & Laser in Vernon. Her passion is educating others on achieving and maintaining healthy skin. Lori is a medical aesthetician and is trained in the Pastiche method of advanced skin analysis and skin needling. She is a certified laser technician and advanced permanent makeup artist. Lori and her team are devoted to providing innovative and non-invasive skin treatments to all of their clients. See www.okanaganskinandlaser.com. Alana Cheyne is a registered yoga instructor (RYT200), writer (BJ) and co-founder of Arise Wellness Centre in Vernon. She is passionate about helping others bring the magic and joy back into everyday life. To find out more about Alana’s classes or the many other wonderful teachers at Arise Yoga, please visit ariseyogavernon.ca or call 250-550-6506.
Sharon E. Davison is an educator (BEd Adult), coach, and meditation practitioner who has recently relocated to the Okanagan Valley. She teaches Mindful Living, a course for stress reduction and increased wellbeing based on the Mindfulness Based Stress Reduction program. Sharon has received instruction from many traditional meditation masters. She is a faculty member with the Applied Mindfulness Meditation certificate program at the FactorInwentash School of Social Work at the University of Toronto.
P. 15
Balancing
Your Pets’ pH
P. 11
POWERS OF ATTORNEY
The Benefits of Feeding Your Dog Raw Food
P. 17
A Place to Call Home
P. 12
P. 24
Grieving the Loss of a Pet P. 20
Beyond Dog Breath
P. 28
Dizziness and Vertigo: Is There Help?
Complimentary
Complimentary
P. 23
Healthy Hydration for Seniors
P. 9
Pet-Friendly Resort Supports Health P.24
We welcome Okanagan Seniors Health Magazine and Okanagan Pet Health Magazine to Okanagan Health & Wellness Magazine’s line-up. Subscribe for free by going to www.ohwmagazine.com or emailing info@ohwmagazine.com
Stay Connected with OHW Magazine ohwmagazine.com www.ohwmagazine.com
Sherrie Erickson is married and a mother of two children. She and her family live on a small acreage in Vernon, where Sherrie owns and operates her own yoga studio. In addition to being a yoga instructor, she is a singer/songwriter who has written and produced a CD, Songs from My Sofa. Music remains a very important part of her creativity as she continues to be engaged in it. Sherrie and her artist husband, Neil, host many yoga, art, music, and community events on their magical little property.
Michale Hartte, BASc (Nutr), NNCP, CH, a Kelowna resident, spends her time raising her incredibly healthy boys, ages 12 and 9, while she runs a private nutritional practice and offers online, inperson and by-phone appointments. To find out more about Michale and how you can get Fit n Healthy, please visit www.fitnhealthynutrition.com.
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Contributors Shelly Korobanik, certified personal trainer and professional dog trainer, is the owner of Pooch Partners®, a business that combines her passion for fitness and love of dogs to promote outdoor activities for people with their pooch. In addition to fitness classes, learn-to-run programs, canicross, skijoring, weight pulling, agility, and obedience training, Pooch Partners® hosts an annual Doggie Duathlon, Trail Hiking series, and Raise the Woof comedy show to raise funds for local animal charities. Visit www.poochpartners. ca or email bark@poochpartners.ca.
Jadwiga Miliszewski, DDS, is sales manager and product developer at Omaneum Aroma in West Kelowna. Having retired from a 22year dental practice in Kelowna, Jadwiga uses extensive medical knowledge and business management expertise to develop new products made from Boswellia sacra oleo-gum resin, purchased in Oman and distilled locally into 100 percent pure, therapeutic-grade frankincense essential oil.
Mary Kozicki, BScN, has been in the nursing and business world for many years. Before moving to Penticton in 2011, Mary owned and operated a home support business. She witnessed many aspects of poor nutrition while visiting her many clients. Mary was introduced to the importance of whole food nutrition by her daughter, a medical doctor who saw firsthand, through her practice, the benefits of good nutrition. Mary enjoys knitting, reading, and cheering on the Penticton Vees. Phone 778476-2469 or email m.koz@shaw.ca.
Jodi Scott is a relationship coach and life strategist who specializes in coaching women who are inwardly dissatisfied with love and life, feeling alone, confused and struggling with what to do. Combining solution-focused coaching, healing mind, body and energy therapy with practical, proven life tools and strategies, Jodi helps women break through the confusion and fear to create the life and relationships they want to wake up to every day. Having been in private practice in Vernon since 2010, Jodi works with clients via phone and Skype or in person at Vero Health Clinic. Jodi is a respected workshop leader, keynote speaker, retreat presenter, Martha Beck International® trained Life Coach, Licensed Facilitator of The Desire Map and a recognized mentor for the Women’s Enterprise Centre of BC. Resources and info at jodiscottcoaching.com.
Alena Krizek, RPSGT, REEGT, is the founder of Community Sleep Coach Inc. With 20 years of professional experience in the field of sleep medicine, Alena is the liaison between patient and physician. Consultations and education sessions are provided locally at the Kelowna office but phone consultations can also be booked for those living abroad. Employers and physicians can schedule on-site sessions at the workplace or clinic. Visit www.communitysleepcoach.com. George Matys developed an interest in frankincense during his frequent travels to Oman. After meeting Dr. Mahmoud Suhail, who in collaboration with Oklahoma Medical Science University was conducting research to evaluate the impact of frankincense on normal and cancerous human cells, George opened Omaneum Aroma in West Kelowna, the first sacred frankincense distillery in Canada. Contact George at omaneumaroma@gmail. com.
Okanagan Seniors Health Magazine Okanagan Health & Wellness Magazine
Health
Okanagan Seniors
2015
MAGAZINE
Embracing the Positive Realities of Aging P. 26
POWERS OF ATTORNEY P. 17
A Place to Call Home
Complimentary
P. 24
Healthy Hydration for Seniors P. 28
Packed full of great articles from local professionals! Stay healthy and well with Okanagan Seniors Health Magazine
Dizziness and Vertigo: Is There Help? P. 9
For Your Free copy email info@ohwmagazine.com
online at www.ohwmagazine.com
6 Fall ‘15 - Okanagan Health & Wellness Magazine
Chris Spooner, BSc, ND, owns Paradigm Naturopathic Medicine in Vernon. Dr. Spooner works with a wide range of patients who are dealing with complicated health issues and looking for a balanced approach that combines conventional medicine with naturopathic approaches. Dr. Spooner was an oarsman for the University of Victoria Varsity Crew and a member of the Canadian national rowing team. He is an avid cyclist, open water swimmer, and cross-country skier. To request an appointment, visit www.paradigmnaturopathic.com or phone 778-475-3822. Brigitte Thom, a certified Quantum-Touch® practitioner, is passionate about helping her clients attain optimal health. Quantum-Touch® is the most simple and effective way to run energy with amazing results for humans and animals. Brigitte provides relief from headaches, sciatic, back, and general pain, increased relaxation, reduced need of pain medication, reduced anxiety and stress, enhancement of spiritual development, and more. Her studio is above the Towne Theatre in Vernon. Free consultations are available. Call or text 250503-6493 or email b_thom@telus.net. Brigitte also offers events/information about moringa oleifera and on 100% clinical grade essential oils; watch for upcoming events posted at www. facebook.com/QuantumHealingStudio. Helen Whittle, RHN, CMI, is a Registered Holistic Nutritionist and Certified Medical Intuitive. She offers in-person, phone or online appointments. Using her highly developed sense of intuition she is able to access energetic states in the body. During her time as a guest on News for the Soul Talk Radio she intuitively connected with callers worldwide, helping guide them in total mind-body connection. She will be visiting Kelowna January 30 & 31, 2016 as an Intuitive at the Illuminate 2016 Psychic Fair. Visit www.askhelen.ca for more details.
www.ohwmagazine.com
Your Questions Answered
Local experts answer our readers’ questions...
Q
I have heard of Reiki before but what is Jikiden Reiki?
M
ost people have heard of the word Reiki by now. It can be found in major hospitals for patients and staff, in hospice settings, in veterinary offices and in integrative health clinics. It is a Japanese originated handson healing method that helps to encourage the body’s own natural healing abilities. Reiki was founded in 1922 by Mikao Usui, and was practised by over 1 million people before WWII. It was brought to North America in the 1970s by a Japanese American, Mrs. Takata, from Hawaii. After her death in 1980, many changes began to occur and new styles of Reiki were formed. Reiki flourished and spread throughout the world. After WWII, it was thought that there were no remaining traditional Reiki practitioners in Japan, as it had been banned along with many other Japanese arts. There was a closed group of the original Usui Reiki Ryoho Gakkai (association) but they were not teaching it to outsiders. So, anyone in Japan wanting to learn Reiki had to find a Western Reiki teacher as no one was teaching the original way in Japan. Western Reiki had brought great results and help to many people but some of the deeper meanings and translation of the Japanese understanding had been lost. However, in the late 1990s a woman was discovered in Japan who was practising the original style of Reiki that she had learned when she was 17 years old. She had used it daily for 65 years to help her family and community. This
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Teresa Krehel is a Jikiden Reiki Shihan (teacher) and has studied with the Jikiden Reiki Institute founder Mr. Tadao Yamaguchi, from Kyoto, Japan. She has been a Western Reiki teacher since 2003. Teresa is a Certified Reflexologist with the International Institute of Reflexology and is registered with the Reflexology Association of BC. At her Vernon location, inSpire Wellness Studio, Teresa teaches Jikiden Reiki classes, offers sessions in Jikiden Reiki and Reflexology, and is available for Animal Reiki sessions. Please view www.inSpireWellnessStudio.com, email teresa@ inSpireWellnessStudio.com or call 250-308-4201.
woman was Mrs. Chiyoko Yamaguchi. Her teacher, Dr. Chujiro Hayashi, was a prominent student of Reiki founder Mikao Usui. Chiyoko and her family appreciated the good results from Western Reiki but when they saw the misunderstandings that were coming back to Japan, they decided to form the Jikiden Reiki Institute and conduct seminars to allow others to learn the original Reiki. The word “Jikiden” means “directly passed down from one’s teacher.” There are no changes made to the teachings and they are taught today as they were taught 80 years ago. Together with her son, Tadao Yamaguchi, Chiyoko began to teach Jikiden Reiki Seminars in Japan in 1999. Chiyoko passed away in 2003 but Tadao continues to teach around the world. n
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Natural Health
Mindfulness: An Ancient Practice for Modern Times In the midst of a hectic schedule, it really is possible to become a relaxed, calm observer and improve your wellbeing. By Sharon E. Davison, BEd
M
indfulness is a word that we are seeing more and more, in many contexts, and associated with many different things. Advertisements for a variety of goods and services use this word as an adjective to describe their
Facilitator & Coach Private practice specializing in applied
Mindfulness Meditation and Money Coaching www.sharonedavison.com sharonedavison@gmail.com 250.212.0752 facebook.com/sharond.sh.e
product as being on trend and about wellbeing. Recently I saw an ad for “mindful bread” and wasn’t sure how bread could be mindful. When we see the term used in this way our understanding of what it is and its benefits may be incomplete. It is not a commodity or another technique. It is a source of health, happiness, and wellbeing for the many who learn and cultivate its practice. Mindfulness is about awareness itself; the awareness one brings to living each moment with an acceptance of what is being experienced. With time the practice of noticing our thoughts, feelings and sensations again and again will develop more relaxation, calmness and peacefulness. Being calm and centred, we have a greater ability to see what conditions and habits have led to our lack of health, stress, or dissatisfaction with life as it is. The practice of mindfulness is thousands of years old and until recently thought of in terms of spirituality, monasteries, and eastern religion. However, times are changing and this is not the only context that we can find mindfulness and
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Natural Health mindfulness meditation today. Health care, education, and practice on memory, attention span, pain management, business are learning that formal mindfulness meditation anxiety, depression, immune system, circulatory health, and informal mindfulness practices in daily life are a and brain function. The list goes on. One interesting study powerful combination to support modern stress reduction noted a correlation between mindfulness practices in and increase physical, mental, and emotional wellbeing. couples and enhanced relationship. Participants reported In the same way that a improved closeness, acceptance of brighter light allows us to each other, and general relationship Mindfulness is about see deeper into a darkened satisfaction. This can be seen when space, mindfulness allows couples come to retreats or classes awareness itself; the us to see further into together. (Elle Magazine columnist our selves with greater Stephanie Gilman writes in the awareness one brings to understanding of what November 2014 issue about coming living each moment with an clouds our natural state to Sharon’s Mindfulness, Change and of wellbeing. Within Living with Purpose retreat with her acceptance of what is being this greater space and husband and how this experience awareness we can relax, helped them learn about each other and experienced. make change, or just learn support their relationship after difficult to be with ourselves with times.) Evidence-based research and self-care and compassion. anecdotal stories bring us the same We see that being human is not about being perfect but message: mindfulness supports increased wellbeing. living the lives we have been blessed with. We develop Through practising mindfulness we connect with the patience and learn to accept and appreciate others as we richness in our experience, the potential to be happy notice that everyone just wants to be safe, healthy and and enjoy each moment, and the capacity to make good happy. Moving beyond the knots in our thinking, feelings, decisions for a healthy and satisfying life. Whether we and actions from the demands of daily life, we bring the practise mindfulness from the perspective of a spiritual perspective of calm observer to whatever is going on. This tradition, a holistic medicine, or for reducing stress and in itself starts to impact and change our experience. maintaining body and brain health, we will all benefit from Research demonstrates the benefits of practice (and Mindful Living. n you do need to practise— reading about it is not enough). Studies show the positive impact of formal and informal
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Fall ‘15 - Okanagan Health & Wellness Magazine
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Natural Health
Herbal Supplements and Surgery Although many people consider natural medicines a safer alternative to conventional ones, they can still have significant effects. If you’re scheduled for surgery, it’s important to discuss your use of herbal supplements with your physician and surgeon. By Chris Spooner, BSc, ND
M
any patients take herbal supplements for a wide variety of reasons. Some patients do not admit to their physician that they take these supplements. About 12 percent of the population used herbal supplements in 1997. It has been reported that up to 70 percent of patients do not disclose their herbal supplement use to their surgeons and 20 percent of patients do not correctly identify which supplement they take unless they bring the supplements with them to the doctor’s office. What’s the harm? After all, these products are “natural,” aren’t they? Well, natural doesn’t always mean safe. Especially when surgery is on the horizon. According to a study in the July 11, 2001, issue of the Journal of the American Medical Association (JAMA), using herbal preparations can have serious negative impact during and after surgery. The authors examined information in the medical literature about the safety of the eight most common herbal medications in light of their use in patients undergoing
surgery. The eight studied were: • Echinacea • Ephedra • Garlic • Ginkgo • Ginseng • Kava • St. John’s wort • Valerian
preparations
The effects of the herbal supplements derive from several factors. These include: • the direct effect of the supplement • the alteration of the action of other medications given during and after the surgery • the altered absorption, distribution, metabolism, and elimination of conventional drugs The researchers found complications including bleeding, heart issues, low blood sugar, changes in the effects of anesthesia, and changes in the metabolism of other drugs used for surgery. For example, many natural products
modify the blood. In so doing they may have dangerous side effects including: • decreasing the blood’s ability to clot, or the amount of time clotting takes • increasing internal bleeding • reducing the number of cell components called platelets in the blood, or their ability to stick together (called platelet aggregation and adhesion) • widening or narrowing blood vessels • decreasing the viscosity (thickness) of blood The medicines’ quality, ingredients, and manufacturing processes can vary widely between manufacturers. This means that the drugs’ safety, effectiveness, contents, dosages— even the reliability of a stated expiration date—are not the same between products. As with prescription and over-thecounter drugs, any effects of herbal and dietary supplements may be influenced by your age, gender, family history, and general nutritional status.
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Natural Health Effects may vary according to whether you have other health conditions, and how those health problems are being treated. HERBAL SUPPLEMENTS TO BE AWARE OF You should make your surgeon aware of the herbal supplements you take. Although they may not require a prescription, they may affect your system as much as any other medication. The systemic effects include the following: Increased bleeding Garlic, Ginkgo, Ginseng Cardiovascular instability Ephedra Herb-drug interactions: Increased sedative effect of anesthetic medications Kava, Valerian Herb-drug interactions: Increased metabolism of medications St. John’s wort Echinacea should be used with caution in patients with asthma, or allergic rhinitis (hay fever). Because of a lack of information about how it works, this should be discontinued as far in advance of surgery as possible. Ephedra causes a dose-dependent increase in blood pressure and heart rate. The effects of ephedra have been associated with more than 1,070 reported adverse events, including fatal cardiac and central nervous system complications. Patients should stay off ephedra at least 24 hours before surgery. Garlic has the potential for irreversible inhibition of platelet function. Platelets are important components of blood and their normal function is crucial to normal blood clotting. Excessive bleeding may result without normal platelet function. Garlic supplements should be discontinued at least 7 days prior to surgery if postoperative bleeding is a concern or if other platelet inhibitors are given. Omega 3 fish oils and Aspirin and other types of nonsteroidal anti-inflammatory medications will also affect platelet function resulting in increased bleeding during and after surgery. These medications should be stopped 10-14 days before surgery. Ginkgo should be discontinued at least 36 hours prior to surgery because it can inhibit the platelet-activating factor. This will result in abnormal platelet function and increase the likelihood of bleeding complications. Ginseng may have an effect on coagulation (blood clotting). It also inhibits platelet function by interfering with platelet aggregation. Ginseng should be discontinued 7 days before surgery. Kava should be discontinued at least 24 hours prior to surgery because it can increase the sedative effects of medications used for anesthesia. www.ohwmagazine.com
St. John’s wort can increase the metabolism (breakdown) of many other medications administered during the perioperative period. Patients should discontinue the use of St. John’s wort at least 5 days before surgery. This is especially true if medications to thin the blood (i.e., oral anticoagulants like Coumadin) are to be used after surgery. Valerian may increase the sedative effects of medications used during anesthesia. Because patients may be physically dependent, abrupt discontinuation is not advised due to the risk of withdrawal. It may be better to taper the dose of valerian during several weeks before surgery. SUMMARY Many people regard natural medicines as a safer alternative to conventional medications, but it’s important to remember that natural medicines are still medicines and can have profound effects. There is a huge issue in medicine right now with the number of medications that people are taking and the interactions between them. Herbal medications are no exception. A blanket statement to “stop everything” does ignore the fact that many patients can benefit from going into surgery with optimum nutrition. Many dietary changes such as increasing protein and natural medicines such as bromelain and zinc can improve recovery. If you have questions, a naturopathic physician or integrative medical doctor can help you tailor your supplements so you get the best benefit and minimize the harm. n
Dr. Chris Spooner B.Sc. ND Naturopathic Doctor Dr. Kristen Read B.Sc. ND Naturopathic Doctor Dr. Marc Boutet B.Sc. ND Naturopathic Doctor Melissa Spooner B.Sc, Nutrition Naturopathic Cancer Care Lyme Literate Naturopathic Doctors Ultrasound Guided Prolotherapy & Platelet Rich Plasma Injections Bio Identical Hormones - Women’s Annual Exams - Children’s Health Care Nutrition Planning - Food Sensitivities
For appointments call
778.475.3822 Learn more about us at paradigmnaturopathic.com
Fall ‘15 - Okanagan Health & Wellness Magazine
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Natural Health
The Transformational Power of Yoga
Yoga takes you into the present moment, the only place where life exists.
By Sherrie Erickson
O
ne thing I have learned in yoga is that it is 99 percent awareness. Often people come to the mat expecting to get a workout, only to find something deeper. This could be the reason more people have not yet begun a regular practice. Becoming aware means seeing all you are, your thoughts, your pain, your
“baggage” that you cling to. Through daily practice you become aware of the sensations in the body, the thoughts swirling around in your head, and your emotions. Observing these without creating a story around or attaching to them is a step toward freedom. This is where transformation begins! I came to yoga nearly 25 years ago
in the living room of my soon to be mother-in-law, Muriel, who was one of Northern British Columbia’s first yoga teachers in the 1960s and 1970s. She taught me how to quiet the mind by going into the body and being with what is. I had not experienced such a thing and was surprised at how tight my body was and how negative my
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Natural Health thoughts. However, between the postures and breathing I was getting in touch with “the issues in my tissues.” At the time I was not ready for a daily practice, but I would do a yoga class here and there for several years while raising my two children. During this time and prior to a regular yoga and meditation practice, I made visits to the doctor’s office due to anxiety and fear issues. It wasn’t until I went back to the mat continuously that my life changed for the better. I began my studies in Rishi Culture Ashtanga yoga. I transformed my life and found great purpose through the study and practice of yoga. My passion now is to help others experience their transformation by coming to the mat. After a yoga practice and pranayama (breath control or breath awareness), you will simply feel better. The inherent truth and beauty of practising yoga, even in small amounts, brings benefits. I live on a property that my husband, Neil, and I have been renovating for several years. We have a building that I knew was a perfect location for a yoga studio. We transformed the space first into Neil’s art studio—where I pushed his things to the side so I could teach yoga. Eventually Neil decided to move his studio into the barn, and Pottery Road Yoga opened its doors! Here’s a peek at a yoga practice: At Pottery Road Yoga we begin each class with what are called the jattis, pronounced “jaa-tee,” which literally means “small unit of movements for specific purpose.” These movements help warm up the body and prepare you to move into the asanas (postures) safely. The benefits of the jattis go deep into the physical, mental, and emotional bodies as they help in removing psychic toxins (negative emotions), promote circulation, stimulate nerves and release tension on many levels. We perform the sitting jattis followed by a pranayama practice. As adults, many of us have forgotten how to breathe naturally and deeply and in pranayama you can retrain yourself to breathe more effectively. We direct the breath by placing the hands on the belly, the ribcage and the chest, breathing into these areas with intention. This is a very calming practice that will help you to breathe in a more relaxed and healthy manner. We then move up to the standing jattis followed by sun salutations (a flow of postures). After several rounds of sun salutes we move into standing postures like warrior and triangle, finishing with a balancing posture. We are then ready to bring ourselves back down to the floor for a few seated asanas, spinal twist, seated forward bend, and camel pose, to name a few. Our favourite asana to finish is shavasana, final relaxation! This is where everyone really gets the benefits! The entire yoga practice now integrates into your body, mind, and spirit. At this point I come around with essential oil (Peace & Harmony) rubbed into the palms of my hands, and allow each student to breathe in the calming scent and give them gentle touch on the head, neck and shoulders. Relaxation becomes even deeper at this point as I guide the class into a deeply relaxed state. All is well, right here, right now. At the completion of shavasana we roll to our right side and rest as though in the arms of Mother Earth and rise up renewed to a new perspective. With the regular practice of this series each day, you will feel the transformational power of yoga and look forward to bringing yourself to the mat once again. n
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BREATHE Pottery Road Yoga Studio 964 Pottery Road, Vernon, BC www.potteryroadyoga.com sherrie@potteryroadyoga.com 250.260.0878
Fall ‘15 - Okanagan Health & Wellness Magazine
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Natural Health
The Healing Power of Sacred Frankincense Essential Oil
Known as the king of all essential oils, this immune system booster is an ancient, natural cure for many of today’s health woes.
By George Matys and Jadwiga Miliszewski, DDS
M
ost of the health issues faced by our modern society are caused by our own weakened immune system. Whether the natural aging process or exposure to environmental toxins, these factors are causing hormonal imbalance in our bodies, which lead to weakening of our immune system and in consequence, health problems. What many people do not realize is that there are often natural cures to overcome those problems. One of those cures is called frankincense essential oil. Essential oils protect plants from outside threats—from viruses, fungus, bacteria, or even from vectors carrying diseases. Those oils, like frankincense essential oil, can strengthen and balance our hormones and empower our immune system to fight germs, bacteria, viruses and even cancerous cells which have invaded our bodies. Essential oils are basically chemicals; like alcohols, terpenes, esters, or ketones, they are organic compounds containing no nutrients, vitamins, or minerals. Made of tiny molecules, some essential oils are able to penetrate the deepest and tiniest parts of our bodies and balance our hormones. For example, frankincense essential oil molecules are so small that they can penetrate the blood brain barrier and work on our emotional and physical wellbeing by healing physical and neurological disorders. There are hundreds of essential oils on the market, produced from variety of plants. However, the most ancient of essential oils, known as the king of all essential oils, is produced from the oleo-gum resin of the Boswellia tree, growing wild in southern Arabia (Oman/Yemen), eastern Africa (Somalia/Ethiopia), and India. This oil is frankincense essential oil. Frankincense essential oil has been known for thousands of years and was used to anoint the newborn sons of kings
The Boswellia sacra tree (above) produces oleo-gum resins (right) from which frankincense essential oil is distilled. and priests, which may be the reason it was brought as a gift to the baby Jesus. We can learn about the frankincense oleo-gum resin, from which the oil is distilled, from Egyptian archeological excavations and from ancient maps and texts such as the Bible, Pliny the Elder’s Naturalis Historia encyclopedia, or maps of Claudius Ptolemy. Of the several Boswellia tree species producing frankincense resin, the most common are: • Boswellia sacra from Oman and Yemen • Boswellia carterii and Boswellia frereana from Ethiopia and Somalia • Boswellia thurifera from Somalia and India • Boswellia papyrifera from Ethiopia, East Africa and the Sudan • Boswellia serrata, primarily from the Indian subcontinent The most famous variety of all, the Boswellia sacra tree, grows wild in southern Arabia, flourishing in the limestone hills, mountains, and valleys of Dhofar, the southern region of Oman. These trees produce oleo-gum resins which distil frankincense essential oil with the highest content of most valuable component, called alpha-pinene (indicator of boswellic acid). For example, Omani sacred frankincense essential oil has on average 68 percent content of alpha-
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Natural Health pinene, compared to Somali Boswellia frereana (38 percent), or Indian Boswellia serrata (8 percent). Sacred frankincense oil has remarkable therapeutic qualities and has been used for thousands of years to enhance physical, mental, and emotional states of wellbeing. To use, diffuse, directly inhale or dilute with carrier oil (coconut or grapeseed oil). Benefits: • Elevates spiritual consciousness • Enhances meditation • Relieves chronic stress and anxiety • Reduces pain and inflammation • Boosts immune system • Prevents and fights cancer • Helps with anti-aging and wrinkle fighting • Remedies scars, wounds, stretch marks, acne • Improves circulation and lessens symptoms of joint pain related to conditions such as arthritis, asthma, and digestive disorders • Is a natural cold and flu medicine • Is a natural hygiene product due to its antiseptic properties Hydro-distillation of Boswellia sacra ole-gum resin creates other products,
including essential water. Sacred frankincense essential water/hydrosol is a wonderful antiseptic with a gentle, warm aroma. This water contains some of the same components as sacred frankincense essential oil, as well as traces of this precious therapeutic oil. The balanced pH, antiseptic, antifungal, and astringent properties with gentle aroma make this essential water a great addition to: • any skincare regime (facial toner, acne treatment, reduces fine lines, assists skin cell regeneration) • fight oral infection and bad breath • remove the build-up from hair products • act as a deodorant • use as an insect repellent for people and animals Many essential oils on the market can be synthetic or adulterated in some way, but in order to be effective they have to be 100 percent pure. Choose a company which sells authentic and certified products. For safety and best healing results, always use therapeutic-grade, high quality sacred frankincense oil. Avoid oils mixed with synthetics, alcohol, or lesser grade oil. It will pay for itself in the long run. n
For more information following websites:
visit
the
Frankincense and Myrrh http://cen.acs.org/articles/86/i51/ Frankincense-Myrrh.html Chemical differentiation of Boswellia sacra and Boswellia carterii essential oils by gas chromatography h t t p : / / w w w. n c b i . n l m . n i h . g o v / pubmed/22835693 Boswellia sacra essential oil induces tumor cell-specific apoptosis and suppresses tumor aggressiveness h t t p : / / w w w. n c b i . n l m . n i h . g o v / pubmed/22171782 Frankincense essential oil prepared from hydrodistillation of Boswellia sacra gum resins induces human pancreatic cancer cell death in cultures and in a xenograft murine model h t t p : / / w w w. n c b i . n l m . n i h . g o v / pubmed/23237355 The truth about cancer - Episode 2 https://go2.thetruthaboutcancer. com/global-quest/episode-2/
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Fitness
25 Essential Fall FitnessTips Getting into your groove now ensures you’ll be in the right place mentally and physically to stay active through winter and into spring. By Dianne Fowlie
F
all is the perfect time of year to begin or ramp up your fitness program. This way, by the time the holidays hit, you won’t be easily sidelined (or fattened up) by all of the festivities. Dr. Joseph Mercola shares the 25 top fitness goals compiled by Sneaker Report that virtually everyone can take advantage of to get active and stay that way (see full article at http://fitness.mercola.com/sites/fitness/ archive/2013/09/27/25-fitness-tips.aspx). 1. Set Goals Set short simple goals, such as exercising for 20 minutes as soon as you wake up on Mondays. This makes achieving them realistic and allows you to progress to longer-term goals. 2. Make a Motivation Board Grab a bulletin board, or go digital using Pinterest, and attach a list of your goals, progress photos, inspirational sayings, updates with your accomplishments and more. Place your motivation somewhere prominent so you’ll see it regularly. 3. Adopt the 3 Cs Commitment, Convenience, and Consistency: Adopt these three strategies into your lifestyle to help you stay active and eat right for good. 4. Make It Fun Mix up your workout by trying new activities like hip-hop dancing, yoga, kickboxing, and Pilates. 5. Plan Ahead Plan your workouts for the week ahead of time, and also plan your meals so
you’re not scrambling for something to eat at the last minute (which often leads to unhealthy choices). 6. Stock Up on Healthy Food Keep your kitchen well stocked with unprocessed, whole foods that are quick and easy to munch on. Cut-up veggies, lean meats, olive oil, coconut oil, and nuts are great options. 7. Schedule Your Workouts Schedule your workout sessions into your calendar like you would an important meeting, and don’t miss them. You can also fit activity in throughout your day by walking, standing, climbing stairs, and stretching (as opposed to sitting) whenever you get the chance. Place a high priority on it and schedule your day around the exercise, not the other way around. 8. Grab a Friend Partnering up with a friend who has similar fitness goals will boost your motivation and your accountability. Plus, it’s more fun to exercise with a partner. 9. Get Outdoors Get out of the gym and head out to your local park, sidewalk, beach, or forest. Take in the changing leaves and scenery while you fit in a great workout. 10. Change It Up Add variety to your favourite activities, such as swapping your step aerobics class for kickboxing or yoga for a day of strength training.
11. Moderation Is Key It’s okay to indulge once in a while with your diet; just be sure to keep your goals in mind each day. If you do veer off course, don’t beat yourself up over it. Simply make better choices at your next meal or try the 80:20 rule (eating right 80 percent of the time and being more lenient for the other 20 percent). 12. No Gym? No Problem Many of the best exercises can be done anywhere using just your body weight in place of equipment. Consider jumping jacks, pushups, squats, crunches, and mountain climbers, which you can do in your home, office or hotel room. Don’t forget you can also find workout DVDs and apps for your phone. 13. Gear Up Update your old baggy sweats with some new yoga pants, running shorts, or shoes. Looking good makes you feel good and will motivate you to exercise more, and harder. 14. Snack Right Rather than letting unhealthy snacks sabotage your diet, keep healthy snacks like apples, almonds, whey protein powder, hummus, and carrots handy. Focus on what you should be eating, instead of what you shouldn’t. 15. Try Fruit for Dessert If you’re in the mood for something sweet, a piece of whole fruit provides vitamins, minerals, and antioxidants without an overload of sugar. A piece of dark chocolate is another healthy treat option.
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Fitness 16. Stay Hydrated Pure water is essential for healthy metabolism and detoxification, and for warding off dehydration. Try adding sliced cucumbers, lemons, and limes to your water for added benefits such as help with indigestion, heartburn, or headaches.
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17. Get Proper Sleep Lack of sleep is strongly linked to weight gain, low energy, and fatigue. Without adequate sleep, you’ll have a harder time sticking to your diet and your exercise plan. 18. Work Out to Music Music helps keep you motivated while you exercise, as listening to music while exercising can increase your endurance by 15 percent. Ideally, choose upbeat music; in one study when the music’s tempo slowed, the subjects’ exertion level dropped as well. And when the tempo was increased, their performance followed suit. 19. Track Your Progress Write down your daily workout details (how long you exercised, how much you lifted) so you can track your progress. There are many useful apps, such as Fitness Builder, if you’d rather do this digitally. 20. Ditch Your Scale Pay attention to how your clothes fit and how your body feels rather than the number on the scale. If you must monitor your fitness more closely, body fat calipers are one of the most trusted and most accurate ways to measure body fat. 21. Take Time for Recovery Overdoing exercise is counterproductive and can actually damage your muscle tissue and cause injuries. Give yourself adequate recovery time between workouts and be sure to alternate muscle groups or body parts in your exercise sessions. 22. Grab a Little R&R If you’ve fallen into a workout rut, take a few days to recharge and regroup. Sometimes, taking a break from your routine can do wonders to renew your motivation. 23. Reward Yourself When you reach a fitness goal, reward yourself with a massage, an evening out or a new piece of clothing. After all, you worked hard; you deserve it! 24. Don’t Give Up The greatest goals are achieved one step at a time. Keep persevering one day at a time and you will eventually reach your dreams. 25. It’s All Up to You You have to make the decision to get fit. When you commit to it, you’re making a contract with yourself. Be the change you want to see in your life! n
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Fall ‘15 - Okanagan Health & Wellness Magazine
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Wellness
What You Should Know about Sleep Disorders Sleep disorders are common. Sleep disorders are often neglected. Sleep disorders can be life-threatening. By Alena Krizek, RPSGT, REEGT, Certified Clinical Sleep Educator
T
oday, there are over 60 different classified sleep disorders that can affect one’s slumber. You have probably heard of the more familiar conditions such as insomnia, sleep apnea, restless leg syndrome, and sleepwalking, but there are many others that spend much less time in the spotlight. Some of these include sleep-related groaning, exploding head syndrome, confusional arousals, and sleep paralysis, just to name a few. When encountering friends, family members, and even strangers in passing, the topic of sleep often comes up and honestly, probably one out of four people complain to me about sleeping poorly. I am always amazed that, despite hearing from others that their nights are unrestful and sometimes a source of anxiety, it is rare for those suffering to seek help for their abnormal sleep behaviours. Sleep disorders, no matter how common a problem, tend to be one
of the most disregarded of health concerns. They often take a back seat to medical conditions such as hypertension and diabetes, yet these conditions can actually occur as a result of an untreated sleep disorder, such as obstructive sleep apnea. If ignored, this problem of airway blockage, marked by repetitive pauses in breathing during the night accompanied by snorting/gasping, can also lead to more serious issues such as heart attack and stroke. Some symptoms of sleep disorders include restlessness, twitching, snoring, gasping/choking, and frequent washroom trips during the night. Daytime signs may include fatigue, sleepiness, irritability, and decreased concentration. If you are aware of any of these issues or are told so by your bed partner, be sure to discuss this with your physician or sleep specialist. The act of properly diagnosing and treating sleep disorders improves quality of life and increases life expectancy.
Tips on Obtaining a Good Night’s Rest Sometimes there are factors within our control which affect the quality of sleep we achieve. We’ve all been responsible for sabotaging our sleep from time to time. For example, having that extra glass of wine in the evening when company is over or having that cute puppy sleep on the bed with you (at home, our sleep disorder’s name is Mikky!). Yes, even I am guilty of such things despite being well versed on the positive and negative effects of certain sleep habits. Sleep hygiene is important and represents the practices and conditions that are conducive to promoting good sleep health. The following suggestions will assist you in obtaining satisfying shut-eye. 1. Lighting – A dark room is ideal. If you do not have black-out curtains, try wearing an eye mask. It is also
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Wellness very important to avoid artificial light in the evening, especially that arising from TV screens, computers and other devices. Our bodies possess internal mechanisms within the eyes and brain that respond to light and dark and tell us when it is time to sleep and when it is time to wake. When the brain receives a signal of darkness, our bodies begin producing melatonin, a hormone that naturally promotes drowsiness. With light stimulation, our melatonin production is hindered. Fortunately, reading at bedtime via dim bedside lamp is much less disruptive due to the more subdued, indirect form of lighting. 2. Temperature – This should be comfortable and adjusted to each individual’s needs. Ideally, you will sleep best in a room with a temperature set around 20 degrees Celsius or even slightly cooler if using warm blankets. Do not go to bed if you are chilled as this will prevent you from getting to sleep in a timely manner. Try having a warm bath before bed. This will also have secondary relaxing effects that will promote sleep onset. 3. Noise – A quiet bedroom is best. If you live beside a noisy highway or next door to a barking dog, try wearing earplugs or using a fan/white noise generator that will drown out those sounds which will normally startle you awake or prevent you from getting to sleep initially. If you tend to be a person who thinks a lot at night, the white noise option could be better for you as it may suppress your thinking compared to the complete silence of earplugs. In some cases, earplugs can be uncomfortable when inserted deeply, and occasionally this snug fit may cause you to hear your amplified heartbeat, which can be an annoyance. 4. Substances and Diet – Avoid caffeine, nicotine, and alcohol four to eight hours before bedtime, if possible, and limit your intake. The effects of consumption will vary with each individual and timing should be adjusted accordingly. Ultimately, these substances are stimulants and will affect how quickly you fall asleep or for how long you stay asleep, despite sometimes feeling as though they possess relaxing properties. Also, avoid heavy meals or snacks in the www.ohwmagazine.com
evening as the body will have trouble getting to sleep while it struggles with digestion. Having said that, you should not go to bed on an empty stomach either, as hunger pangs can delay sleep onset. A light nibble such as cheese and crackers with a glass of warm milk is helpful. 5. Exercise – Regular exercise during the day is beneficial as it reduces stress and calms nervous muscles. The benefits of weight loss may also reduce snoring and obstructive apnea. Perform your workout at least six hours prior to bedtime though, since elevated metabolism can make it difficult to initiate sleep.
a pattern you want to encourage. The bedroom should be a welcome place and used only for sleep, intimacy, and recovery from illness. Proper diagnosis and treatment of sleep disorders improves quality of life and increases life expectancy. A better sleep tonight means a better tomorrow. n
6. Relaxation – Meditation, deep breathing, and stretching at night are effective ways of inducing calm. If you tend to be a worrier, keep a pen and notebook at the bedside. Jot down anything that is occupying your thoughts, such as the list of errands you need to take care of the next day. Once your mind is clear, sleep will come more easily. 7. Timing – It is important to keep a regular sleep–wake schedule so as not to upset your internal clock. If you are having trouble falling asleep or staying asleep, however, do not stay awake in bed past 20 minutes. Get up and find something soothing to keep you busy until you feel drowsy and can return to bed. Stressing about not sleeping and remaining in the bedroom has detrimental effects, because soon the brain begins to associate the bedroom with anxiety and frustration. That is not Fall ‘15 - Okanagan Health & Wellness Magazine
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Wellness
6 Reasons You Don’t Do Yoga You say yoga’s not for you? Read on and you may just change your thinking. By Alana Cheyne
Y
ogamania has taken the world by storm. The streets are awash with leggings, yoga selfies crowd our social media feeds, and namaste has become a household phrase. There’s no doubt about it; more and more people are embracing the physical and emotional benefits that come from time on the mat. But there are still many out there who avoid yoga based on a few common misconceptions. Here are six reasons why you talk yourself out of yoga. 1. I’m Not Flexible Enough Yoga teachers hear this all the time—would-be students assume that yoga is only for the lithe and limber and wonder if their stiff bodies are up for the challenge. Here’s a little secret: you don’t have to be flexible to do yoga. Most studios offer a variety of classes catering to all levels and abilities. All you have to do is show up, exactly as you are. Yoga is called a “practice” for a reason. It’s about connecting to your breath and your body in the present moment, one moment at a time. Eventually, with patience and dedication, you will coax your body into greater ranges of motion and gain the very flexibility you felt you were lacking. When I first started yoga, I couldn’t touch my knees, let alone my toes. Now I’m a certified yoga instructor. You just never know where that first class will take you… 2. Yoga Might Hurt Me Some students have experienced physical difficulties like car accidents, injuries, or illnesses, and they worry that yoga could cause symptoms to flare. But, while there are risks associated with any physical activity, especially when done improperly, yoga is generally very nurturing to the body and can be a great help in one’s recovery. Take some time to find the studio, teacher, and class description that resonate with you. Chat with your teacher beforehand about your concerns so that he or she can facilitate a safe and comfortable
experience for you. During practice, avoid pushing beyond your therapeutic edge—when a “good” stretch starts to feel painful. Progress gently, rest when necessary, and over time you might find that yoga will play a major role in your healing, both physically and emotionally. 3. It’s Not a Real Workout It’s hard finding the time to care for our bodies, and when we do, we often prioritize the more intense forms of exercise that will crush calories and burn fat. Some yoga classes are definitely on the mellow and restorative side, but others can be surprisingly athletic. Vinyasa yoga involves active movement with breath, which gets your heart rate pumping and your muscles working. Many yoga poses require considerable strength, like chair pose (a deep squat) or plank pose, which involves holding your body weight in a push-up position. All in all, yoga can be an excellent total-body workout combining strength, balance, and flexibility while simultaneously helping students manage the stresses and pressures of modern life. 4. I’m Too Busy Between work, appointments, and family time, life can feel pretty full. When we finally do capture a free moment, it’s tempting just to zone out in front of Netflix, scroll through Facebook, or tumble into the vortex of our phones. Unfortunately, these activities tend to leave us feeling distracted and unsatisfied. Try funnelling some of that energy into just one yoga class a week. A morning class will charge your batteries for the day ahead, while an evening class will soothe your nervous system and pave the way for a restful night’s sleep. Make it easier on yourself by choosing a nearby studio and reducing your commute, or sneak a class in between errands. Once you start experiencing yoga’s many benefits, you might notice that your time on the mat becomes a priority and that you’ll free up more time for it than you ever imagined.
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Wellness 5. I Don’t Know What to Expect For some people, especially the introverts out there, the thought of twisting around in a room full of strangers is, well, a bit odd. They’ve never been to class and they’re not sure what to expect in such an unfamiliar setting. Your teacher will happily fill you in on anything you need to know before class starts. If you don’t have a mat, no worries—most studios will provide mats, blankets, and props. Find a spot and allow yourself to settle in. In yoga, students are encouraged to “stay on their own mat,” to focus on their own experience rather than worrying about what others are up to. As a result, yoga classes are generally nurturing, non-judgemental environments in which students can explore their own individual practices while still basking in the intimacy of a group. We all feel a bit disconnected at times, so that communal hour with well-meaning people can really boost the spirits. 6. Yoga Conflicts with My Beliefs Some students aren’t sure what to make of yoga’s spiritual roots. Will I have to speak in Sanskrit and learn ohm chants? Is it too “out there” for me? What if yoga conflicts with my religious beliefs? While it’s true that many teachers like to acknowledge yoga’s history and traditions, yoga is not a religion. In my experience, classes are generally inclusive settings in which all belief systems are honoured and respected. Yoga is about bringing meaning, harmony and connection back into life—whichever path gets you there— and students are encouraged to infuse their practice with whatever values and beliefs are most meaningful to them. Maybe Now Is the Time Many students are pleasantly surprised by what yoga brings into their lives. They might start for one reason and receive completely unexpected bonuses along the way. All in all, yoga provides an excellent portal into greater physical and emotional wellbeing. If any of the above misconceptions have been holding you back from opening your yoga door, maybe it’s time to roll out that mat and see where your journey takes you. n www.ohwmagazine.com
5 Signs You Need a Mental Health Day
... And here’s how to make it happen. By Jodi Scott, LC
A
mental health day is a modern term for a day off. It has this rather official label for good reason. In a world where technology and a global economy make everyone, nearly everywhere, accessible every minute of every day and business runs 24 hours, the necessity to break the stress cycle to maintain mental wellness has become legitimate. While technology and business operate continuously, the mind and body are not designed to do so. The mental health day has evolved as the antidote that brings balance and wellness to our fast-paced schedules and modern demands. I was first introduced to the term “mental health day” by Google. But not in the way you would think. It was 2008 and I was standing in a line-up with my kids for Space Mountain in Disneyland when a crowd of people wearing Google T-shirts passed by. Later I saw them exiting the Tower of Terror, rode with some through the Haunted Mansion and finally ended up next to a bunch at Paradise Pier. Turns out they hadn’t hit a sale on Google T-shirts; they worked for Google! And they were at Disneyland for “a kind of mental health day,” one of them explained. I was intrigued! If Google, one of the most progressive, leading edge companies in the world, was actually building mental health days into their employee schedules, I knew there had to be significant benefits! Google knows it’s the employees’ creativity that is the engine of the search engine and they stoke that engine with fun and time away from the office. Whether your employer is that progressive or you’re your own boss, the same principle is true for you: time off is good for business. And it’s essential for your quality of life. Without a well mind the rest of your life suffers. And thus the mental health day has become a healthy necessity of our modernday lives. Signs You Need a Mental Health Day 1. Even the people and things you love have started to aggravate you. When you find yourself snapping at your spouse, yelling at your kids, and being impatient with your beloved pet, a lack of mental health relaxation time is filtering into and impacting your personal relationships. If the reason you work outside or inside the home is largely for the benefit of your family, implementing mental health days for yourself allows you to continue to do that effectively without becoming agitated with them. You can think of this in terms of the Fall ‘15 - Okanagan Health & Wellness Magazine
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Wellness golden goose analogy – you are the golden goose who produces the golden eggs for your family. Without you there are no golden eggs. To keep your family in golden eggs you need to nurture and keep yourself well and the way to do that is to ensure some recharge self-time by taking a mental health day. Your family will benefit as much as you do! 2. You used to be fun. You used to be a person who laughed a lot, more than you do now. You could see the humour in things. But lately you feel like you’ve lost your funny bone and ability to take things lightly. If your life has become very serious and you feel an ever present pressure to be working, achieving, or checking things off your To Do List, it’s time to infuse some fun back into your life! Often clients who have reached this point find it hard to remember what fun was for them. In this case I ask them to check any guilt they may have about taking time off or having fun and simply give themselves permission to get curious and try things within their comfort zone like movies, exhibits, or restaurants they would enjoy to get the funny bone moving again. 3. A weekend is not enough. If the stress from one week is carrying over into the next and you find yourself experiencing greater levels of stress than the current situation warrants, or the scale of your reaction is far greater than the scale of the problem, it’s time to take an extra day—and in some cases several extra days—to break the cycle of anxiety piling up week after week. 4. You don’t remember when you felt your best. You either can’t pinpoint when you last felt your best emotionally, physically, and mentally or it has been a really long time. Maybe you’re having trouble sleeping or have developed insomnia and have started to rely heavily on caffeine and sugar to get you through the day. Possibly you’ve developed other physical symptoms such as breakouts,
rashes, headaches, lower back or joint pain. These are all signals from your body that it needs a mental health break from stress to interrupt the fight or flight response to allow your mind and body to relax and begin to regenerate. 5. You’ve lost all joy and enthusiasm for your job. Everyone has those days when they’re not too excited about their job but when you have reached the point of apathy, where you actually no longer care about the quality of work you are producing or the effect you’re making, it’s time to take some significant time off. I’m reminded of the truth in a quote by author Anne Lamott that says “Almost everything will work again if you unplug it for a few minutes ... including you.” How to Make Your Mental Health Day Happen Schedule It - Institute Self-Care Sunday or Fun Friday or Take-It-Back Tuesday—whichever day, morning, afternoon or evening you choose to delegate and hold sacred as YOUR time to refill YOUR tank. Or schedule a three-day weekend every month. Knowing you have this time set aside for yourself makes all the tasks and responsibilities you need to tackle in the meantime manageable. Plan It - Even if it’s a plan to do nothing, get specific what doing nothing is and what it is not. Also leave yourself some free time to let the day unfold. Remember when you were a kid on summer holidays? You didn’t start out the day with an agenda; you just did whatever seemed fun. Use that as your strategy—follow the fun! Commit to It - Which means not answering emails, returning phone calls or doing anything related to work or allowing others to monopolize or syphon away your time. More than anything, this is a commitment to yourself and your mental wellbeing, so make it the priority it deserves to be. n
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Wellness
My Top 7 Tips for Healthy Skin We often neglect our skin and forget that it needs just a little daily TLC in order to function optimally. By Lori Anderson
Y
our skin is a complex organ with many functions—to regulate temperature, to protect inner organs, to keep water in and keep bacteria out. Here are a few tips to ensure your skin is getting everything it needs to stay healthy.
1. Cleanse your skin every night. Taking the time to cleanse your face before hitting the hay is the first step toward good skin health. Night is the optimal time for your skin to repair damage from the day’s pollution, sun, and stress. If you wear makeup, it is especially important to remove it at night, but even if you don’t wear makeup, cleansing your skin with a mild cleanser will remove dirt and oil that has accumulated throughout the day and will allow your skin to repair and replenish overnight. This also gives you the opportunity to apply vitamins and antioxidants that have been depleted by UV light and environmental factors. They need replenishing every day in order maintain skin health. 2. Seek sun protection. Sun is the major cause of damage to skin. Reduce your exposure to the sun by seeking shade, covering with clothes, and wearing a hat. Sunscreen use is extremely important when exposed to UV rays to prevent sunburn and photoaging of the skin. Look for chemicalfree, paraben-free, full-spectrum sunblock that also contain antioxidants to replenish while protecting your skin. Sun damage is cumulative and will show up as an increase in brown spots, redness, sagging, wrinkles, and not to mention, it increases your risk of skin cancer. www.ohwmagazine.com
3. Sleep on your back. This may sound like an odd tip for skin care but sleeping on your back will save your skin from lines and creases that are formed by facial compression when we comfortably snuggle into our pillow while sleeping on our side or stomach. Unlike expression wrinkles, vertical wrinkles located above the eyebrows, in the upper eyelid, upper lip, alongside the nose or on the décolletage are all referred to as sleep wrinkles. They first become noticeable as creases in the morning that go away during the day but will become deeper wrinkles as we age. Side sleeping or stomach sleeping is a tough habit to break, but if you are determined to avoid this type of skin wrinkling, try placing a pillow under your knees while sleeping on your back. This is also beneficial to ease any lower back soreness that has settled in throughout the day. You can even place pillows on either side of you to prevent yourself from rolling over during your sleep. Eventually, you will comfortably sleep on your back without the need for extra pillows while reducing the telltale signs of aging— wrinkles! 4. Stay hydrated. Maintaining a balance of water and oil in the skin is a key component to skin health. Skin that is at its optimal balance will function at its best. Dryness, flaking, and itching can occur when there is
insufficient water in the skin and lack of lipids, or oil, can contribute to a compromised skin barrier. TEWL, or trans-epidermal water loss, occurs when moisture is allowed to escape through the epidermis and evaporate, leaving our skin dry and imbalanced. Applying moisturizer within three minutes of bathing or showering will lock in moisture and decrease your TEWL significantly. Moisture loss is a contributing factor to accelerating the aging process and aggravating skin conditions such as eczema and psoriasis. Adding a humidifier in the room during the drier months of winter will also increase the moisture in the air, preventing water from evaporating from your skin. 5. Exfoliate. Vigorous over-exfoliating is a thing of the past but exfoliating is still beneficial and as long as it is a gentle, micro-exfoliation, it is one of the best ways to keep your skin feeling and looking its best. Exfoliation is the elimination of dead skin cells from the outermost surface of the skin by either a mechanical or chemical means. A buildup of dead skin cells can leave the skin dull, congested, acneic, or rough in texture. Keeping your skin exfoliated will ensure you have a continuous turnover of skin cells, a proliferation of new skin cells, and smooth, bright, clear skin. Using a night cream that contains alpha-
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Wellness hydroxy acids will stimulate skin cells to produce growth factors that are important in the regenerative processes. 6. Avoid smoking. Our skin cells need oxygen to thrive and smoking will surely deprive the skin of the necessary oxygen and nutrients it needs to perform at its best. Smoking will limit the blood supply to the skin, accelerate the aging process and cause wrinkles, dullness, and dehydration. Of course, it is detrimental for your overall health and any way you look at it, smoking is just not attractive. 7. Use vitamin A. My list wouldn’t be complete without vitamin A, and those who know me know I am a firm believer in the topical use of vitamin A. It’s true we get vitamin A in our diets, but if we want the best delivery system to our skin, topical application gets it directly where we need it. It is crucial for the normal activity of the skin cell and if your skin has a good storage supply of vitamin A, it can better protect itself from UV light and maintain its barrier defense system. If you are new to using vitamin A creams, you should start with lower doses then move up to higher doses to reverse damage. It will help clear acne, lighten brown spots, boost collagen, reduce fine lines, smooth texture, and improve the overall health of your skin. Now, who wouldn’t want that? By incorporating these easy tips into your skin care regime along with a healthy diet, a good night’s sleep, and low stress levels, you are sure to have beautiful, healthy skin to last a lifetime! n
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The Prescription to Good Health The health benefits of having a pet! By Shelly Korobanik
H
ave you ever sat in a quiet room and just watched fish swimming in an aquarium? Or relaxed on the sofa with a purring cat sleeping on your chest, or pet your pooch’s head resting on your lap? What about listening to singing birds or going out horseback riding? All of these experiences can provide an incredible sense of serenity and calmness—something we all can use a little more of in today’s crazy world! Whether it’s reducing one’s anxiety, blood pressure or heart rate by creating an environment of calmness, or dogs that can detect types of illness, there is no denying the health benefits of interacting with an animal. There has been relatively little research done in this area; however, you don’t have to be a scientist to realize the immediate stress reduction that occurs when you have had a hard day at work, or an argument with a spouse or friend, and return home to be welcomed by your tail-wagging pooch—you can’t help but smile! In addition to being a friendly companion to come home to, dogs have been known to be good for one’s health in a number of areas. They can be trained to detect various kinds of cancers, serve as an alert to low blood sugar levels in diabetics, and can warn those with allergies of any allergens in an area. The rate of eczema has been shown to be lower among children who lived with a family dog, and other studies have found that people with a dog in their life walked almost double the amount of time per week than those without a dog. Research has shown reduced blood pressure and heart rates when one spends time with therapy animals, and has found that dogs can encourage mobility, interpersonal contact and socialization, thereby reducing feelings of loneliness, especially among the elderly or those with physical disabilities. It is not surprising that residential homes for the aged often have a resident dog, cat and/or birds, and that hospice and hospital facilities have adopted therapy dog or cat programs for their patients. Studies have found reduced pain ratings and improvements in mood and comfort levels, when patients are with a therapy animal, and preliminary findings show reduced stress and better moods are experienced by health care professionals within as little as five minutes of interaction with a therapy animal. The use of specially trained therapy dogs is widespread; seeing eye dogs assist the blind navigate their day-to-day activities while seizure dogs help warn of oncoming seizures and other therapy dogs assist people dealing with post-traumatic stress disorder (PTSD) and other anxiety-related illnesses.
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always smiled when they pet the dog and I knew in the moment they were happy and content regardless of everything else life had thrown at them. Animals can help us to develop self-confidence and coping skills, something we all need in order to handle life’s challenges. They can provide a serenity and calmness to the pressures of our daily lives and unforeseen events that nothing else can compare to. They can encourage interaction with others, improve social skills, motivate one to exercise, and reduce stress and anxiety—all of which plays a role in being mentally and physically healthy throughout one’s lifetime. My prescription for a happy and healthy life will always include animals. Whether it’s a bird, cat, dog, horse, ant farm, fish or potbellied pig, never underestimate the amazing benefits that interacting with these creatures can have on our health, from childhood through to our senior years. n
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In addition to therapy dogs, therapy horses have proven to be beneficial for calming and soothing children with autism and Asperger’s. The rhythmic motion of riding a horse can help an autistic child to focus on the movement which is slow, deliberate, and relaxing. In addition to developing improved motor skills, tactile senses are stimulated, which can help draw a child out, stimulate development of their verbal communication skills, as well as interest in investigating other physical objects. It may begin with making eye contact with the animal first, then with other people. This new-found self-confidence can increase a child’s desire to learn additional skills away from the riding ring, and improve their overall mood to a more positive one. I am not a scientist, researcher, physician, or psychiatrist, but I know from my own life the benefits I have experienced, and observed others experience through relationships with animals. As a child I recall sharing my sandwiches and conversation with our family dog on the doorstep. Whether I was sad or mad, after talking with our dog I always had a smile on my face and felt better! I also remember the valuable life lessons learned from my pet goldfish named Bubbles as a youngster. Bubbles taught me the importance of being dependable and responsible—if I didn’t feed him and change his water, no one else would! When Bubbles passed away, I learned how to cope with loss, and yes, there was a funeral with a matchbox casket. Throughout my life I have been privileged to benefit from the soothing benefits from a purring cat, the positive energy that a choir of birds provides at the start of every day, the serenity and freedom that can be experienced during a horseback ride, and the sheer joy of exercising in the great outdoors with my dogs. During my three-month home recovery from a brain aneurysm, my elderly collie was by my side and was my incentive to get out and active as my recovery progressed. As my parents aged and their health deteriorated, they
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Nutrition
Build Strong, Healthy Bodies with Liver
Love it or hate it, this nutritional powerhouse is so good for you— and here’s a way to sneak it into your diet. By Michale Hartte BASc (Nutr), NNCP, CH
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ant to have more energy, feel stronger, and be leaner and healthier? Look to liver! Liver is one of my “super stars” in the arena of nutrient-rich foods that my family and many of my clients eat regularly to become healthy and stay that way. In fact, those interested in building their bones can greatly benefit from
including liver in their diets. Calcium cannot be absorbed without fat-soluble vitamins A and D, found abundantly in liver. Know of anyone with a nervous disorder? This can often result from B12 deficiency. Most animal foods provide B12, but the best source is liver. Also, I have found the fastest way
to use food to bring iron levels up is including some liver into your weekly diet, one to three times a week. For those who do not like the taste of liver but want all the health benefits, just start with adding a little bit to your burgers or chili [see Top Tasting Chili (with Liver) recipe]. You likely won’t taste it, and who knows, you may even begin to like it!
Top Tasting Chili (with Liver) This chili is a great way to feed your entire family a highly nutritious meal. The addition of liver is the magic of this chili, imparting a whole gamut of important vitamins along with both macro and trace minerals. Using the slow cooker is especially helpful if you have different meal times or work late. Great for children’s school lunches! Freeze the extras. Yield: 12 servings Preparation of Liver Start with liver that is sourced from organic and very fresh. If you are new to eating liver, choose chicken liver over beef due to its mild taste. Rinse liver slices and place into a glass bowl to which you add lemon juice (enough to cover the liver). Cover and store in the refrigerator for several hours or overnight. This draws out any impurities and gives a nicer texture. Once you are ready to use, rinse liver again, place in a food processor and mix. Any leftover liver can be frozen in ice cube trays for future convenient use. Fit’n Healthy Nutritional Consulting
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Ingredients • 2 lbs grass-finished* lean ground beef or naturally raised pork • ¼ cup to ⅓ cup prepared liver (see Preparation of Liver left) • 6 Tbsp chili powder • 1 Tbsp unrefined salt (choose either Himalayan or Celtic salt) • 2 medium cooking onions, finely chopped • 4 large cloves garlic, minced • 3 cups veggies, chopped. Try red/orange/yellow/green peppers, carrots, celery, zucchini, and kale. • 2-4 28-ounce jars of crushed tomato sauce (depending on your taste) • 1 cup water or chicken broth * While most cattle spend the majority of their lives in pastures eating grass before moving to a feedlot for grain-finishing, grassfinished beef cattle remain on a pasture and forage diet.
Directions In a large stainless steel skillet or saucepan, cook beef and liver with the chili powder and salt over medium-high heat, breaking up with a fork, until browned (browning is the KEY to the flavour). Add onions and cook for about another 5 minutes, then add the garlic and veggies and cook for about 15 minutes. Move mixture into your slow cooker or large stock pot and mix in the crushed tomato sauce and water or chicken broth. Heat to just boiling then simmer on low. Chili is ready in about half an hour. n
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Nutrition
Moringa Oleifera: The Old New Superfood By providing the necessary nutrients at the cell level, this plant allows the body to do what it’s made to do, which is to self-correct. By Brigitte Thom
T
he moringa tree—also called pain, migraine, and other headaches. to supply much-needed nutrients to the “miracle tree”— grows The trees have been used to combat the body on a cellular level as well in semi-arid and subtropical malnutrition, especially among infants as help in fighting free radicals with areas of the world; it is native to the and nursing mothers. Additional 46 antioxidants found in its leaves. It southern foothills of the Himalayas in benefits include: has been classified as a food source northwestern India. The most nutrient• Increased physical energy; it without any negative secondary rich plant ever discovered on earth, enhances exercise regime and effects. the moringa tree was considered sport performance Having said that, let’s make it very extremely valuable for its medicinal • Mental and emotional balance clear: moringa oleifera is a whole properties as early as 2000 food and not a medication. It BC. Interestingly, every does not treat, cure, prevent part of the tree is used: or mitigate any sickness or leaves, seeds, seed pods, disease; what it does do is roots, and flowers. provide your body with the Modern science has necessary nutrients at the cell found that the reason level, so that your body can this “miracle tree” has so do what it was created to do, many valuable properties which is to self-correct. is the combination of over In the last decades, 90 nutrients, enzymes, thousands of research articles vitamins, minerals, and studies have been antioxidants, amino acids, presented and published Leaves, flowers and seed pods of the moringa tree. and proteins which are no in newspapers, scientific longer available in the soil because of • Faster recovery; its complete journals, and documentaries. The widespread use of chemical fertilizer, amino profile, along with vitamins Discovery Channel filmed a YouTube herbicides, and insecticides. and minerals, makes it a perfect documentary about Moringa titled Today, moringa oleifera is known as recovery food after surgery, The Miracle Tree. Other sources of a complete superfood rich in calcium, illness, and physical strain information include the Johns Hopkins magnesium, iron, potassium, and • Consistently healthy blood sugar School of Medicine and the World vitamins A and C. It has proved effective levels Health Organization (WHO). n for treating arthritis, rheumatism, joint Moringa is a safe and proven way
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Nutrition
The Good Old Root Cellar
The pendulum is slowly swinging back to more local, home-grown food, and a root cellar can be a powerful symbol of this shift.
By Mary Kozicki, BScN
E
arthen floored, dark and damp, predisposed to long, moving shadows in the corner, but oh such a vital addition to our farm home. The one and only light bulb hung in the centre of the small room in the basement. A special corner for potatoes situated under a small window so the burlap sack could be emptied directly into the cellar. Carrots and turnips stored in buckets of sand. On the shelves were mason jars filled with an array of fruit, chicken, pickles, and jams. Onions stored in a dry area. Cabbages that were not sliced and placed into crocks were put into cardboard boxes. When it was time to check Mother’s crocks of cabbage fermenting in salt brine, a sweet, sour smell wafted into the air. Cabbage slowly ferments into something incredibly tasty; the crunchy, sour condiment we know and love as sauerkraut contains a lot of the same healthy probiotics as yogurt. I grew up on a farm in Saskatchewan. We always had a big garden full of different vegetables, herbs, and fruit. Our raspberry bushes were covered with big and juicy berries. Our crabapple trees produced small, delicious apples. We travelled to the banks of the Saskatchewan River to pick wild Saskatoon berries and scouted for chokecherry bushes in different areas. Blueberries were also plentiful depending on the location.
Big, juicy Saskatoon berries so tasty in pies or jars of fruit that would be enjoyed in the dead of winter. Chokecherries were transformed into delicious jams to be hidden in the cold part of the root cellar. Our crabapples, even though they were small, were so delicious and to this day I salivate for their taste. Delicious dried wild mushrooms were a treat on our Christmas dinner plate. Chickens had the run of the yard to roam, eating the grass and insects. No question as to the availability of a good supply of free range eggs. We had to herd our Hereford cows to graze on nature’s abundance of green, non-GMO grass. Many have come to realize that livestock grazing on rich green pastures are in sync with the fundamental balance of our relationship to the foods we eat. Sometimes the cows would find the stinkweed mixed in the grass and that batch of milk was definitely not consumed! Yes, milking cows was one of our chores. I was somewhat lucky as, with four brothers, my chores were more to do with the garden and chickens than milking. We drank milk with cream mixed in. Homemade butter was used extensively and always on our table. Our fields were filled with wheat, barley, and flax. The smell of freshly baked bread, made from our own grown wheat flour, greeted us on many a school day as we came home.
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Nutrition We raised turkeys, pigs, and our own beef cattle. At that time with no freezers of our own, we would take our farm-raised meat into town to a community freezer. So much of our home-grown produce stored in that slightly spooky place kept the family well fed throughout the long winter; these prairie root cellars played such a big part of our delicious plantbased diet. Yet, gone is the root cellar, replaced by entertainment centres. Have we done ourselves harm by what we call “progress” toward healthy foods? In the early days a plant-based diet was the norm. A lot has changed in the food world the last number of years. What have we done to ourselves and our children, with so many fast food outlets and fast food trays that can so easily be placed into the microwave and eaten while watching TV or listening to our multi devices? Our bodies adapt to use nutrients from foods that were home grown. More and more we are seeing the shift to acceptance and seeking homemade versus ready-made foods. We are hearing so much about eating more fruits and vegetables, more plant-based foods, and when we shop we pick up produce that has been grown and shipped from so many different countries. In an article I read recently, Elizabeth Berry wrote that “shipping vegetables creates jet lagged produce.” Some of it does look this way and because of this, no wonder we flood the streets to shop at our local farmers markets. Consumers are slowly beginning to demand the ability to trace the origins of our food choices. A lot has changed in the food world in the last number of years. Not only are most of us no longer growing our own food but we are consuming produce that has grown in so many different countries. Educating consumers to totally understand what is behind healthy food should be our goal for all families with or without children, in schools and our homes, including senior centres. Our parents who insisted on having a root cellar captured and understood the value of home-grown healthy food. We lost it for a while, but now the shift has begun back to locally grown produce filling our plates. Let’s keep this shift going. From local farms to our forks at our dinner tables. n www.ohwmagazine.com
Healing Benefits of Bone Broth Fall’s cooler temperatures and reduced daylight hours provide the perfect setting for creating a nourishing home-made stock. By Helen Whittle, RHN/CMI
L
iving off the land and being nourished by whole foods the way nature intended was what our ancient ancestors did. Cultures in times past made rich broths, or stock, as it was known, from a variety of animal sources such as chicken, turkey, beef, pork, fish, and buffalo. The premise was to let nothing go to waste. Traditional cuisines of the Middle East, France, Italy, South America, China, and Japan have always used broths which form the basis for rich, thick, flavourful sauces, soups, and stews that these countries have been well known for. Bone broth here in North America is making a huge comeback. People are realizing it is time to return to traditions of the past. According to folk wisdom, bone broth has amazing health benefits and healing powers. (Home-made chicken soup has always been known for being the cure when a cold or flu develop, as most mothers can attest to.) Many people have developed sensitivities, allergies, and illnesses from the highly processed foods found on grocery store shelves. Consuming “real” food from nature that will nourish and sustain the body has become a very important issue and priority in a consumer’s busy life. For far too long, grocery baskets have been filled with packaged convenience food. Some children are growing up not knowing what a real, home-cooked-fromscratch meal is. It may be time to return to the kitchen and dig out those old faded family recipes and make your own traditional meals. Perhaps a nourishing bowl of soup simmering on the back of the stove will satisfy even the pickiest of eaters. The Wonton Soup recipe on the following page is a recipe using chicken broth, from my co-authored cookbook The B.C. Sampler published in 1990.
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Nutrition Collagen is really the “glue” that holds the body together. Collagen comes from the Greek word kola which means glue. Collagen production in the body slows down as a person gets older. Sagging skin is one visible sign of this, but what may be going on inside the body is invisible to the naked eye. Bones weaken, ligaments and tendons lose elasticity, muscles atrophy, and injuries may not only become a common occurrence, but also become harder to heal. When vinegar is added during the simmering process of broth, minerals are extracted from the bones, marrow, cartilage, and vegetables. The broth is saturated with these nutrients as well as collagen and amino acids. The body easily absorbs these and the benefits are numerous, as indicated in the following list of nutrients found in the amino acids. Glutamine • Protects the lining of the gut • Acts as fuel for intestinal cell metabolism • Works in metabolism and muscle building Arginine • Helps regenerate damaged liver cells • Is used in healing and immune system function • Is used in production of growth hormone • Is used in production of sperm Proline • Helps in regeneration of cartilage and healing of joints • Helps repair leaky gut syndrome • Reduces appearance of wrinkles • Reduces cellulite Glycine • Protects from protein (muscle) breakdown • Is used in production of glutathione and bile salts • Acts as an antioxidant • Improves sleep, memory, and performance Research continues on the health benefits of bone broth. Researchers have discovered that when collagen, the building block of all animal tissues, is broken down, the gelatin released can benefit our bodies in countless ways. This gelatin may hold the key to some of the potential benefits of broth indicated below. • Aids faster recovery from injury • Works in an anti-inflammatory way • Helps reduce symptoms of digestive disorders • Decreases food sensitivities • Helps in the proper probiotic balance in the digestive system • Promotes healthy skin, hair, nails • Increases collagen thus reducing appearance of wrinkles HELEN WHITTLE
RHN,CMI, Registered Holistic Nutritionist, Certified Medical Intuitive/Clairvoyant
Intuitive insight into your life—health, nutrition, relationships, finances, goals. What is holding you back from living the life you deserve? “ONCE YOU KNOW YOU KNOW” In person, by phone, Skype, or email info@askhelen.ca www.askhelen.ca 604-802-4495
Wonton Soup • 1 500 g package wonton wrappers • 500 g ground chicken • 15 mL soya sauce • 10 mL cornstarch • 30 mL sherry • 5 mL ginger root, minced • 15 mL green onion, minced • 1 clove garlic, minced • 125 mL water • 4 L chicken broth • 2 green onions, chopped, for garnish Separate wonton wrappers, set aside. Thoroughly mix all other ingredients except chicken broth and chopped green onions. Add a little more water if mixture too dry. To make wontons; place 5mL of the mixture in the centre of a wonton wrapper. Fold wrapper over mixture. Bring the two ends together, press to close. Continue until all the mixture is used up. Bring chicken broth to a simmering boil. Add wontons, stir to separate. Lower heat, cook gently for 15 minutes. Before serving, garnish with chopped green onions. Ladle into 4 bowls.
Mass-produced canned or tetra-packed broth found on a grocery store shelf may contain artificial flavours and colours, added sodium and sugar and possibly not high quality ingredients. By producing a bone broth using ingredients from high quality sources and a long 12-to48-hour cooking process, the bones will break down and release the nutritious marrow found inside, helping to make the collagen and gelatin easier to digest. n Praise for bone broth: When I first looked into the benefits of drinking bone broth I was skeptical. I learned very quickly that not only were the claims exciting, they were supported by some really concrete research. I knew my patients could benefit tremendously. Dr. Christian Brix, Kelowna chiropractor and co-founder of Boned the Broth Company With Grandma Maria’s guidance and her 200-year-old Slovakian recipe, we have taken a home-cooked delicious remedy and a dream and turned it into a reality. Bone broth and the countless benefits it can bring to anyone, from an elite athlete searching for 58 grams of pure bone protein punch to a senior with arthritis, is now available in B.C. Shane Whittle, co-founder of Boned the Broth Company
30 Fall ‘15 - Okanagan Health & Wellness Magazine
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