wellness
Winter 2015
Okanagan Health & OHW Magazine
MAGAZINE
Facial Facts: The Teen Acne Dilemma P. 14
Will Living Longer Affect Your Retirement? P. 30
Pumpkin Power P. 32
Lifestyle Changes:
Complimentary
A Realistic and Simple Approach P. 21
OHW Magazine’s 2nd Annual Pets Issue June 2015
For Advertisting Information or Editorial Submissions email info@ohwmagazine.com or visit www.ohwmagazine.com
contents
Five Top Tips to Keep Your Kids on the Fit n Healthy Track Page 34
Winter 2015 Volume 3 Issue 1
NATURAL HEALTH 8 Why Am I So Dizzy? The assessment and treatment of dizzy patients is becoming more and more prevalent among physiotherapists. 10 True Blood If you’re feeling a little “off,” live blood analysis can offer clues to a range of health conditions. 12 Help Your Body Heal Itself Empower the process of healing at its highest level. 14 Facial Facts: The Teen Acne Dilemma What is fuelling this outbreak—and how does one find relief? 16 Platelet Rich Plasma Using your own blood to treat joint injuries and arthritis. 18 What Is Neurokinetic Therapy (NKT) and How Can It Help You? Compensating after an injury can lead to continued pain and discomfort, but it can be remedied.
FITNESS 19 It’s Winter—Get Ready to Play! Conditioning tips to help you be your best on the hill, at the rink, or wherever you play.
WELLNESS 21 Lifestyle Changes: A Realistic and Simple Approach Impact your longevity and quality of life by incorporating some new practices into your day. www.ohwmagazine.com
23 Sensitive versus Sensitized Skin: Identification of Two Different Issues For optimum skin health, take a look at your lifestyle, your environment, and the ingredients you put on your skin. 25 Keeping a Healthy Internal Environment When it comes to caring for your body, how “green” are you? 26 Six Tips for Staying Healthy during the Winter Months If you struggle to follow a healthy routine during the cold, dark season, these tips can help. 27 A Rainbow of Opportunity The Peachland Wellness Centre offers a Rainbow of Opportunity to the community of Peachland. 28 Surviving Ourselves in a FastPaced World We have the power to literally change our mind.
FINANCIAL HEALTH 30 Will Living Longer Affect Your Retirement? How to ensure you won’t run out of money in your retirement years.
SENIORS HEALTH 31 You Have No Idea How Much This Will Change Your Life For a long, quality-filled, healthy life, is it time to change your approach?
NUTRITION 32 Pumpkin Power This versatile member of the squash family is a significant source of plant protein and is available in convenient powder form. 34 Five Top Tips to Keep Your Kids on the Fit n Healthy Track Work smarter, not harder, by planning ahead. .
PET HEALTH
36 Harness the Power of Your Dog! Take your cross-country ski experience to a whole new level.
IN EVERY ISSUE: 7
Your Questions Answered
38 Upcoming Community Events
Winter ‘15 - Okanagan Health & Wellness Magazine 3
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 Megan Vadnais 250.309.1736 megan@ohwmagazine.com Leanne Christie 250.503.7472 info@ohwmagazine.com OHW Magazine published four times 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 Printed by: Print Advantage, Richmond, BC Cover: Make small adjustments in your lifestyle, and the benefits will add up. Do you have an idea for a story? Are you a health professional who’s interested in contributing to OHW Magazine? If so contact us at info@ohwmagazine. com
Leanne Christie Owner/Publisher Advertising Sales
Dianne Fowlie Editor
W
oo hoo, it’s winter! Okay, maybe some of you aren’t quite so enthusiastic, but since there’s nothing we can do to change the seasons, we would do well to adopt a positive outlook and embrace this one. And really, this time of year has much to recommend it. For many of us it’s a time to start afresh, set goals, and perhaps try a new activity or two. For us at OHW Magazine, winter is a time for celebration—it’s our second anniversary! In the very beginning, when we were putting together ideas for the magazine, we adopted the Six Dimensions of Wellness, developed by Dr. Bill Hettler, co-founder of the National Wellness Institute, one of the most highly respected health and wellness organizations in North America. These six dimensions focus on those areas that impact every individual’s overall health. They include physical health, social health, intellectual health, spiritual health, emotional health, and occupational health. As we head into our third year of publication, you will see that we have stayed true to this model. Our goal continues to be to inspire you, our readers, to improve your wellbeing, achieve your goals, and become your vision of the best that you can be. We have always been pleased to offer contributions by local experts, and this issue is no exception. Articles address topics such as staying
Jessica Hamilton Production Manager
Megan Vadnais Distribution Advertising Sales
healthy during the cold, dark winter months, adopting new habits to impact longevity and quality of life, and coping with today’s fast-paced world. Do you have sensitive or sensitized skin, or know someone with teenage acne? If you answered yes, learn what you can do about it. How about dizziness? You’ll find some good information on that as well. If you love to crosscountry ski and you also own (or can borrow) a dog, our article on skijoring may be just the ticket to liven things up. In addition to these and other wellness topics, check out our nutrition features and our seniors health section, as well as the Q&A and upcoming events listing. As we begin a new year we are also pleased to announce the addition of Jessica Hamilton to our team, in the role of Production Manager. Jessica is a Vernon resident and with a Diploma in Writing & Publishing from Okanagan College, she brings a great skill set to the magazine. Welcome, Jessica! As always, we are extremely grateful to our contributors and advertisers, all of whom help make this magazine possible, and we ask that you please make an effort to support them. And finally, we thank you, our readers. Your generous support, feedback, and encouragement over the past two years have helped shaped this magazine, and we look forward to continuing this wonderful journey together as 2015 unfolds. n
Stay Connected with OHW Magazine ohwmagazine.com
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Contributors
Letters to the Editor Dear OHW Magazine, I wanted to thank you for the ad that you ran in your fall issue for our Fill the Office toy drive event. We had roughly 105 people show up to the movie and we were able to help a lot of families have toys for their Christmas hampers. Anyone interested in viewing photos can do so at www.facebook.com/ filltheoffice. Thank you so much again for spreading the word and helping us make a difference this Christmas! Cassandra Kepke Investors Group Financial Services Inc., West Kelowna, BC
L to R: Tiffany Amundson- consultant for Investors Group, Cathy WarnerDirector for the Westside Boys and Girls Club, Taylor Deckert- Consultant for Investors Group, Cameron Rose- Consultant for Investors Group, Michael Botterill- Consultant for Investors Group, Lindsay Griffin- Boys and Girls Club
Editor’s Note: So many of us have much to be thankful for, but not everyone is as fortunate. We are happy to see the successful efforts of Investors Group Financial Services Inc. in West Kelowna, with proceeds from the toy drive going to the Okanagan Boys and Girls Club Christmas hamper program. n
Rhonda Catt, NASM, CPT, FMS/SFMA Certified, has spent nearly two decades in the strength and conditioning industry helping athletes improve performance, reduce injuries, and educate and train to be life-fit. Rhonda is part owner of Excel Sport & Health in Vernon, a premier group training and sport performance facility. With numerous credentials and a love for education, Rhonda strives to provide her clients with the knowledge they need to reach their goals. Visit Rhonda’s website at www. cattconditioning.com Carole Fawcett, MPCP, MTC, CHt, is a Master Practitioner of Counselling Psychology, one of only two Clinical Hypnotherapists who is an associate member of the College of Family Physicians of Canada. She belongs to the Canadian Professional Counsellors Assoc., Canadian College of Psychotherapists and Professional Counsellors, International Medical Dental Hypnotherapy Assoc. and the Professional Writers Assoc. of Canada. Carole is also registered with BC Crime Victims Assistance and lives in Vernon. Visit www.amindfulconnection.com. Rachael Ganson is a certified live blood analyst and co-owner of Cleanse Wellness in Armstrong. She and her husband, Jonathan, were trained under sought-after live blood analyst Floyd Brown. The Gansons use their expertise to help people understand the behaviour of their blood cells and to provide a natural, individualized plan so patients can enjoy a healthy life and help keep disease at bay. Cleanse Wellness offers live blood analysis, nutritional coaching, depression recovery, cooking classes, raindrop technique, and a supplements store. Visit www.cleansewellness.com. 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. Larry T. Kinakin, DC, is a graduate of the Canadian Memorial Chiropractic College and founder of Valley Chiropractic in Vernon. He is an advanced proficiency rated practitioner in activator technique and has achieved a diplomate in acupuncture. Dr. Kinakin is an avid wake boarder and skier and plays competitive soccer and hockey; therefore, he has a strong interest in helping the community reach its highest potential in the athletic scene. He can be reached at 250-5494535 or valleychiropractic@telus.net.
Okanagan Health & Wellness Magazine’s Seniors Issue Coming Fall 2015 www.ohwmagazine.com
Shelly Korobanik, certified Personal Trainer and Professional Dog Trainer, is the owner of Pooch Partners® In addition to fitness classes, learn-to-run programs, cani-cross, 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. For more details visit www.poochpartners. ca or email bark@poochpartners.ca.
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Contributors Mary Kozicki, BSc, 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 can be reached at 778-476-2469 or by emailing m.koz@shaw.ca.
Candice V. Timm, RMT, is a clinical esthetician, nail technician, and lead instructor, Okanagan College Esthetics and Nail Technology Certificate Program in Vernon. With over 17 years of spa industry experience, Candice has been instructing as an RMT and esthetician for over 14 years, and formerly owned her own day spa which focused on the clinical aspect of esthetics. She recently achieved certification as a Dermalogica Skin & Body Therapist Specialist. She is an active member of the College of Massage Therapists of BC; Massage Therapists of BC; Beauty Council Exam Review Advisory Committee 2012–13; Skills BC Technician Committee 2014–15.
Elliot Lysyk, DC, loves helping people overcome their health concerns. He founded Arise Chiropractic Wellness Clinic in Vernon with a mission in mind: to help as many families as possible achieve optimal health, naturally. Dr. Elliot previously practised in Ireland, where he lived for four years before settling back in Canada. He loves to travel and has visited over 30 countries, enjoying many cultural experiences along the way. For more information on the clinic, visit www.arisechiropractic.com.
Sally Willis-Stewart, PhD (Nutrition, Exercise Physiology, Health Promotion), CSEP Certified Exercise Physiologist, Academic Affiliate of Dietitians of Canada, is an instructor in Health and Exercise Sciences at the University of British Columbia, Kelowna Campus. She is also the director of the Nutrition Education Center on campus. Dr. Stewart has a passion for educating people about healthy lifestyles and is known for her dynamic presentation style at workshops. When not out running, she can be found helping athletes with their nutrition selections. She is keen to help people make smart choices based on sound scientific research to facilitate long-term health and vibrant lives.
Christina MacMaster is the community programs and services coordinator at the Peachland Wellness Centre. A Peachland resident for the past 10 years, Christina believes she has found the best place in the world to work and live. She has spent her career in the notfor-profit helping profession and finds her best moments come when helping others. Visit www. peachlandwellnesscentre.ca.
Randy Wilson is a Sun Life Financial advisor based out of Vernon. He has been providing protection and investment solutions for over 13 years in the Okanagan. To book an appointment, call Randy at 778-475-5558 or email randy.wilson@sunlife.com.
Susie Ponici, RHN, graduated with honours from the Canadian School of Natural Nutrition and has established her practice in Kelowna to bring health awareness through the power of natural nutrition. Her passion for wellness traces back to her arduous recovery from chronic Lyme disease, through which she experienced the body’s ability to heal and achieve physical and spiritual harmony with the help of integrative and nutritional medicine. Through her personal setback and victory, Susie has developed a unique connection with her clients. Please visit www.susieponici.com.
Steve Witvoet, BScPT, BAPhysEd, is the owner of Thrive Physiotherapy & Sports Injury Clinic and teaches anatomy and exercise physiology at the Okanagan College of Massage Therapy in Vernon. He continues to take courses that will ultimately benefit his clients as helping clients to “Strive to Thrive” is his clinic’s philosophy. A former competitive high jumper and college hockey player, Steve now spends time teaching his kids the sports he loves. Visit www.thrivephysiotherapy.com.
Chris Spooner, ND, is a Naturopathic Doctor at Paradigm Naturopathic Medicine in Vernon. In addition to standard naturopathic approaches, Dr. Spooner has advanced certifications so he can use bio-identical hormone therapies, intravenous and injection therapies, chelation therapy, prolotherapy and platelet rich plasma (PRP) injections for injured joints, and conventional prescription medications. He has been using PRP and prolotherapy to treat joint pain for over 11 years. Visit www.paradigmnaturopathic.com. Wayne M. Terai, B.Sc., D.C., C.L.T., is the owner and clinical director of Burtch Chiropractic and Kelowna Laser Therapy. In practice for 20 years, Dr. Terai has helped thousands of Okanagan families achieve their health and wellness goals through a holistic “mind-body communication” approach. This is based on the premise that being healthy is normal and a loss of health is a result of interference. He is advanced proficiency rated in activator methods chiropractic technique and also holds an advanced certification in laser therapy. Dr. Terai continues to improve his clinical knowledge with over 1000 hours of post-graduate training, ultimately providing patients with different options for care.
Sharina Zantingh
Sharina Zantingh, BScPT, IMS, FCAMPT and Judy Fullerton, BScPT, MSCI, FCAMPT, MedAcup, are both registered physiotherapists at Easthill Physiotherapy and Acupuncture Clinic. Sharina is a graduate of the University of Alberta, and Judy is a graduate of the University of British Columbia. Both have done extensive post-graduate course work in acupuncture, IMS, musculoskeletal and orthopaedic conditions and spinal manipulations, and in recent years, due to an increasing incidence of dizziness and vestibular dysfunction in their patients, they have developed an interest in the “dizzy” patient.
Judy Fullerton
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Your Questions Answered
Local experts answer our readers’ questions...
Q
How does acupuncture work?
That’s a complex question. The story of Chinese medicine theory has many chapters, so let’s simplify. There are 14 major pathways in the body that carry qi (vital energy) and blood, connecting the head to the toes and the fingers to the chest. These pathways are like currents with whirlpools, which are acupuncture points. The energy pools and dives deeply into the body here; there is less resistance and therefore qi is more easily manipulated. Most pathways connect to organs, directing a network of emotional and physical functions, which is why acupuncture can affect more than the physical. When there is disease or pain, qi flows incorrectly, in the wrong pathway or backwards from scar tissue, physical trauma, or stuck emotions. Acupuncture unblocks qi so that it can flow correctly in the pathway, allowing the body to heal itself.
Q
Q
People say that acupuncture is a holistic medicine. What does that mean?
Good question! The word “holistic” gets tossed around without much meaning. Holistic view takes all the parts and creates a picture, whereas reductionism is differentiating the parts of the picture and keeping them as separate ideas. Traditional Chinese Medicine is holistic because it recognizes the emotional and physical connection to health and wellness. It works with the energetics of the body in order to affect the physical muscles and tissues. A diagnosis in TCM includes the reason for disease, with treatment focusing on the root of the problem. www.ohwmagazine.com
What can acupuncture treat?
Acupuncture is a modality of Traditional Chinese Medicine (TCM) and the one with most focus here in the West. Since TCM originated between 3,000 and 5,000 years ago, it’s been used in many Asian countries as their main source of treatment. Acupuncture was used to treat pain, infections, emotional disorders, and internal diseases like digestive disorders, cardiac dysfunction, and pulmonary troubles. Today, if one travels to a hospital in China, one can choose to receive either TCM treatment, Western treatment or a combination of both. In China, one may find acupuncture being used as an analgesic during surgery. The World Health Organization recognizes acupuncture and TCM as a valid treatment for over 200 symptoms and illnesses. Some of the most common reasons for treatment at my clinic are headaches, chronic and acute pain, digestive disorders, allergies, labour induction, mental health, and menopausal symptoms. Jenna Roze, R Ac, is a registered acupuncturist dedicated to sharing the experience of healing and change with her patients. Combining traditional techniques, modern knowledge, and intuition, she approaches health in a holistic way. With compassion, humour, and wisdom, she empowers patients about their health. She is the owner of Red Bird Acupuncture Clinic in Vernon and focuses on pain, mental/emotional issues, sleep, and stress. Visit www.redbirdacupuncture.ca. Winter ‘15 - Okanagan Health & Wellness Magazine 7
Natural Health
Why Am I So Dizzy? More and more sufferers of dizziness and vertigo are obtaining relief from their physiotherapist.
By Sharina Zantingh, BscPT, FCAMPT and Judy Fullerton, BscPT, MScCL, MedAcup, FCAMPT
D
izziness, vertigo, and balance problems affect many of us; as many as 50 percent of all adults may experience some type of these problems in their lifetime! It is important to distinguish between dizziness, vertigo, and balance issues because they are not the same and there are many different causes for these problems. Your physiotherapist can conduct a thorough physical examination to determine what exactly you are suffering from, and more importantly, create a plan to treat it! So about dizziness. What causes this? There are many reasons, including cardiovascular problems, mechanical neck issues, neurological or visual dysfunction as well as vestibular disorders. The most frequently seen causes of dizziness in a physiotherapist’s office are mechanical neck pain from injury, posture or trauma. This type of dizziness is easily treatable with hands-on, manual physiotherapy. A second common cause of dizziness is from vestibular dysfunction. Dizziness from vestibular disorders is called vertigo. This is different than
the dizziness which accompanies cervical spine dysfunction; vertigo is often described as a rotational sensation where either the individual or the surrounding area is spinning, as opposed to a feeling of unbalance of disequilibrium. The vestibular system, which contributes to balance and to the sense of spatial orientation in most mammals, is the sensory system that provides us
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with information about movement and sense of balance. Together with the cochlea, a part of the auditory system, it constitutes the labyrinth of the inner ear, and is situated in the vestibulum or cavity of the inner ear. How the heck do we injure our vestibular system? Potential causes include head trauma, ear infections, high dosage of certain drugs, vestibular degeneration, barotrauma (tissue damage due to a difference in pressure), or vascular insufficiency. Some of the signs of vestibular disorders are nystagmus (involuntary eye movement), vertigo, nausea, vomiting, dizziness, and imbalance. Benign Paroxysmal Positional Vertigo (BPPV) is the most common cause of a vestibular disorder and affects 20 to 30 percent of patients assessed for vertigo. It can occur at any age but is more prevalent among older adults. In 35 percent of cases, BPPV can occur without any instigator; 15 percent follow head trauma, and 15 percent occur after an inner ear infection.1 Those with BPPV may report vertigo with possible nausea when bending forward, turning www.ohwmagazine.com
over in bed, looking up and lying down. This acute vertigo will last less than a minute with each episode; however, the sense of unbalance can be ongoing. Knowing the anatomy of the inner ear makes it a bit easier to understand the mechanisms behind BPPV. There are three semicircular canals which are at right angles to each other in the ear, and these organs sense rotational movements, such as nodding your head in an up and down motion or back and forth. Attaching to the canals are two structures called otoliths, which sense linear movements. There is also fluid that bathes these structures and specialized hair cells that act as sensors to movement. Attached to the projections of the hair cells are otoconia, or calcium carbonate crystals. The semicircular canals sense movement as body or head rotation causes the fluid to move in the opposite direction. With a normal vestibular system this information is then transmitted to your brain or central nervous system (CNS) and your body automatically adapts itself to the motion. It is hypothesized that the most common cause of BPPV occurs when these little crystals attached to the hair cells break loose and become freely floating in the semicircular canals. When the head moves, the crystals will move to the most dependent part of the canal. This causes movement of the fluid which then pulls on the sensory organs and gives faulty information to the CNS, resulting in vertigo and nystagmus. When the crystals stop moving, the organs return to normal and the symptoms of vertigo and nystagmus cease. Specific tests can determine if in fact what you are feeling is truly a vestibular dysfunction. A test called the Epley Maneuver is performed which aims to reproduce the sensation of vertigo. A positive test is the reproduction of the vertigo and nystagmus. Physiotherapists trained in the treatment of this disorder use a specific technique called the Dix-Hallpike Maneuver to reposition the crystals. This involves moving the individual’s head in moderate extension while rotating the head in such a way that moves the crystals out of the semicircular canals and back into the sensory organs. There is approximately a 40 percent reoccurrence rate.1 One study followed 50 patients with BPPV for a mean of 52 months and found a reoccurrence rate of 18 percent by one year and 30 percent by three years.1 Vestibular neuritis is the second most common cause of vertigo.1 This condition is due to a viral infection of the vestibular nerve or the fluid in the labyrinth. The presentation is intense vertigo, nausea, nystagmus, and a sense of unbalance which lasts for days until the symptoms subside. www.ohwmagazine.com
Treatment is initially vestibular suppressants and rest. When the symptoms subside, physiotherapist-prescribed vestibular adaptation exercises play an important role. Vestibular adaptation can occur with periods of stimulation for as short as one to two minutes. Patients may experience initially increased symptoms while doing these exercises; however, they should last no more than 20 to 30 minutes following these exercises.1 The assessment and treatment of the “dizzy” patient is becoming much more prevalent among physiotherapists. If you are experiencing ongoing dizziness or vertigo that sounds much like the descriptions above, check in with your physiotherapist. We can help! n Reference: 1 Tonks B, Thompson E. Vestibular Rehabilitation: A Practical Approach.
Take care of your body. It’s the only place you have to live in. Let one of our experienced physiotherapists help you with your injury: Judy Fullerton, BScPT, MScCl, FCAMPT, MedAcup, Canine Rehab Sharina Zantingh, BScPT, CG-IMS, FCAMPT Ali Coupe, BScPT, CG-IMS, ACFI Gail McArdle, Grad Dip Phys, BSc, MSc, CG-IMS Ross Horsley, MScPT, ACFI, BKin Kelsey Tompkins, MScPT, BKin Allie Godley, MScPT, Bkin
easthill physiotherapy and acupuncture 250-545-2922 easthillphysio@telus.net www.easthillphysio.com 2906-26th Street, Vernon, BC 8 am – 7 pm /Monday to Friday
Winter ‘15 - Okanagan Health & Wellness Magazine 9
Natural Health
True Blood Used in Europe for more than 50 years, live blood analysis offers clues about your body’s missing nutrients and helps detect root causes of a range of health conditions. By Rachael Ganson
D
o you wake up feeling sluggish? blood (no stabilizers or chemicals) going on in your body. At night you’re exhausted but when it’s dry as well as when it’s you can’t sleep. Low libido. alive so we can see your cells as they What can live blood analysis help Unexplained back pain. Foggy brain. behave in your body. In addition to the indicate? Lost zest for life. This isn’t just getting count of white and red blood cells, we older, but it’s probably gone on long can also see the shape, colour, and While traditional lab tests check for enough that it feels normal. These movement of your blood as well as the only one or two possible conditions and symptoms—a general unwell feeling— presence of particles such as fungus can leave a myriad of health issues to could be the result go undetected, dry of your body not and wet (live) blood getting the nutrients analysis offers a it needs, or an out chance to spot a wide of balance organ or range of indicators for gland. potential issues early But how would on and the underlying you know that? nutritional deficiencies And how would you that might otherwise know which nutrients go unnoticed. your body needs to Disease can actually reclaim your energy appear as stress and mental clarity? in blood cells long More and more before your body people who want shows outward signs. help uncovering the For example, let’s root cause of an say we see on the illness are turning to screen that your blood live blood analysis cells are clumped for answers. together. That’s a Hold up a minute, problem because you’re probably your blood cells need thinking. What on to move freely to earth is live blood best carry oxygen, analysis? deliver nutrients, and Your blood has a big job: deliver oxygen, nutrients, hormones and antibodies remove waste. Usually, to all the cells, organs and glands of your body, and bring cellular waste What is live blood clumped cells indicate to the liver or kidneys. By zooming in on your blood cells, live bloood analysis gives a snapshot of the health of your entire body. analysis? a clogged liver. Or maybe we’d see your Live blood analysis is just that— or yeast, all of which can be indicators red blood cells darkening and then analyzing blood cells that are alive. of imbalances. You can see all of that fading on the screen. That’s a possible When you go for a traditional blood too. sign of low iron levels that need to be test, stabilizers and chemicals are With just a quick finger prick using a addressed, and fast. added to your blood, and the cells are sterile lancet, we have enough blood Now that we have some possible no longer alive when they’re being to fill your wet and dry slide. And then indicators for what’s been making you viewed under the microscope. we magnify your cells up to 1,000 feel “off,” we can suggest supplements Live blood analysis is different. At times on a wall-sized video screen for our wellness clinic, we view your pure you to see as we explore what’s really cont’d on page 12
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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
Natural Health cont’d from page 10 as well as which foods you need to stock up on or stay away from. This is key, because when you give your blood the nutrients it needs, your body can heal itself and even reverse disease. But you have to know what’s been missing first. It’s really important to note that we’re not diagnosing conditions. Instead, we spot clues to explain what’s at the root of your illness and what your blood needs to restore your health for you naturally. Think of your session as extra insight and tools in addition to the support you get from your existing team of health care professionals. With clues about root causes, you can choose the tools you’ll use to help improve a range of health conditions. What kinds of health concerns can benefit from live blood analysis? Live blood analysis can be beneficial for anyone. It can help children with allergies or behavioural issues. It can help middle-aged people struggling with infertility or fatigue. It can help seniors who have arthritis and seniors who are well and want to preserve their health. Whether you have symptoms and can’t find the cause or you have a condition you want to treat, live blood analysis offers the insight you need to restore your health, feel great, and enjoy life. n
Help Your Body Heal Itself Tips to empower your body’s vital inner intelligence following injury. By Elliot Lysyk, DC
L
ast summer I flew off my mountain bike while downhill biking at Silver Star Mountain, breaking five ribs and bruising my liver. I wish I could relate a dramatic story about how I careened down the mountain at breakneck speed, flew off an angled log feature, and failed to land a helicopter spin, but in truth, my fall was pretty anticlimactic. What actually happened is that I bobbled over a very small jump, gained nearly no air, lost my front tire, and slammed into a clay and rock embankment. Voilà! Suddenly I could barely breathe, let alone stand up. I haven’t been in that much pain for a long time, and this adventurer is no stranger to trauma. For a couple of weeks, even the most basic activities had me gasping in pain—putting on socks, towelling off after a shower, sleeping. And please, don’t even get me started on laughing, hiccupping, sneezing, or coughing. In fact, one of my first thoughts after the fall was, “Thank goodness I don’t have bronchitis!” I’m not sure how anyone could get through that… So what’s my point? Well, I took five weeks off my practice, and I had a lot of time to think. I found myself marvelling, yet again, at how the body heals itself. A doctor can put a cast on your broken limb, but your body heals the break. Our current thinking has led a lot of us to believe that circumstances outside of our bodies are responsible for how healthy we are and how well we heal. Now, of course, there are a few obvious points that substantiate this claim. If you live on a plutonium mine, for example, you probably won’t thrive! But our bodies face multiple minor stressors every single day, and true health is how well the cells of your body can adapt to the conditions of its environment. This adaptability can be described as your body’s inner intelligence, or innate intelligence. It’s the vital force that carries information from your brain to your body, telling your body how to heal, when, and how much. Think of the myriad ways your body calculates the exact optimums needed to thrive within any given situation. Your breathing fluctuates to meet the exact demand of a flight of stairs. Your blood pressure
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Natural Health
escalates to bring the exact required oxygen to 70 trillion cells. Bicarbonate buffering systems are in place to keep your blood pH not too acidic, nor too alkaline, so life can be maintained. Bruises heal, cuts heal, and, yes, even broken ribs heal. My ribs began knitting themselves together almost immediately. I didn’t have to take pharmaceuticals or wrap myself in a body-brace—my body just knew what it had to do. Isn’t that amazing? I feel we need to celebrate this more. Instead of thinking, “What can I take to make my symptoms feel better?” we might feel inspired to ask, “What can I do to empower this process of healing to its highest level?” The answers to these two questions are strikingly different. The answer to the first question would likely be TYLENOL® (acetaminophen) and ibuprofen. As for the second question, here are a few key principles to help your body adapt optimally, and therefore heal optimally, following an injury like mine: 1. Find a great chiropractor. Since physical impacts usually lead to spinal misalignments, especially in the ribs and spine, as soon as you feel able, have a Chiropractic Doctor find and correct any skeletal or postural imbalances that may have resulted from the injury. Proper alignment and strong nerve flow is vital to help your body heal and attain high function. 2. Begin doing weight-bearing exercise as soon as you are able. I began doing simple yoga poses like Downward Dog and Plank to help my ribs and core muscles strengthen and realign so that the mending process left me with no deficits in function. I also began walking and jogging lightly to ensure that the right amount of stress was pushed through the injured area, allowing the new tissue to heal with higher physical resistance. 3. Complement chiropractic with other healing arts. Seek additional care from massage therapy and acupuncture to ensure blood flow in the injured area and to limit excess scar tissue formation. 4. Eat well. Consume a nutritious diet full of all the www.ohwmagazine.com
necessary vitamins and minerals. I also recommend getting a food sensitivity test from a Naturopathic Doctor to ensure that the foods you are eating make your body happy, complement your blood type, and keep unwanted inflammation out of your body. Remember, “The power that made your body heals your body.” The above tips will help to empower your body’s vital inner intelligence so it can heal optimally when faced with life’s unexpected mishaps. n
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Winter ‘15 - Okanagan Health & Wellness Magazine 13
Natural Health
Facial Facts: The Teen Acne Dilemma Think acne is just an inevitable part of adolescence? Think again, and find out how a flawless complexion can become a reality. By Susie Ponici, RHN
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it head. Pimple nose. Crater disheartening to watch a generation communities from the Pacific Islands face. Sound familiar? These are of students hiding behind head-to-toe to Africa where there is little or no just some of the dreadful names skin eruptions that have already left incidence of acne, even during that today’s teenagers encounter in permanent scarring as a reminder puberty. In Japan, where they adhere their daily lives inside the walls of any of their relentless suffering. What to a plant-based diet, there is also a high school. As a mother of two lovely was once considered a short-lived relatively low occurrence of acne. Are teenage daughters, I often witness the hormonal transition has reached we to assume that these cultures are trauma and embarrassment that even new proportions, leaving our teens simply spared of acne because of a a single pimple can evoke on their psychologically battered from the rare genetic immunity? flawless complexions, particularly at effects chronic acne. As if being a Acne-free cultures have no special special events such as a school dance teenager wasn’t challenging enough! genetic protection from acne, but or picture day. Though rendered So, this begs the question: What is simply follow a diet that eliminates harmless, the minor setbacks of a fuelling this outbreak—and, more the foods that provoke the condition. pimple (or two) can leave any teenager importantly, how does one find relief? These populations have been known feeling distressed and immensely self- The most prevalent evidence points to to avoid refined carbs, sugars, and conscious, even to the point of even dairy products and skipping school. In reality, acne instead consume an alkaline is anything but a minor setback diet abundant in an array of in our Western culture; it is a vegetables, fresh fruits, fish, A smooth, luminous complexion universal epidemic affecting and wild game. Due to their starts with a wholesome diet approximately 85 percent of dense phytonutrients, these adolescent youth who suffer abundant in vitamins and minerals foods offer skin-protecting far beyond a pimple. antioxidants that prevent not found in plant-derived nutrients as only the formation of acne, but Acne is an expected occurrence that arises with well as the right kinds of fatty acids shield against degenerative the onset of puberty, as unruly diseases such as diabetes, that fight inflammation. hormones surge and begin a cancer, and heart disease. cascade of chemical reactions The traditional diet consumed displaying their peculiar by these populations hardly effects on the skin. This transition in the negative dietary habits our teens resembles the Western diet that our adolescent years is usually mild and have embraced. teens take after. You would surely harmless and tends to resolve itself by When it comes to chronic acne, observe that sodas, chocolate milk, early adulthood once raging hormones Western medicine often presumes energy drinks, baked goods, and junk have found their equilibrium. The one’s genetics as a prime contributor. food are a popular staple thanks to evidence of this rising affliction points Perhaps there is some relevance. But the convenience of vending machines out that our teens are far from ending while acne continues to prevail in our and fast food joints located around the their acne nightmare—which paves society, it is virtually unknown in certain school premises. the way for lowered self-esteem, an cultures, such as New Guinea and the Acne can be regarded as an impaired social life, and bullying. It is Amazon. Studies have investigated exaggeration of our insulin-disrupting
14 Winter ‘15 - Okanagan Health & Wellness Magazine
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Natural Health diet. Milk products—which are highly emphasized in adolescent years—contribute to elevation of insulin-like growth factor-l, which then stimulates acne formation, clogging of the pores, and inflammation of the hair follicles. High-glycemic foods such as chips, cookies, pastries, pasta, and breads convert quickly to glucose, causing the body to produce insulin and male hormones (androgens), leading to excess oil production by the sebaceous glands. Furthermore, these types of foods wreak havoc on the digestive system by impairing complete food breakdown and preventing the assimilation of nutrients. Regular consumption of these empty calories inevitably leads to malnutrition, weight gain, and overall physical disharmony. Sadly, the debate over food and acne is still ongoing. Many physicians and dermatologists continue to aim only at suppressing acne eruptions through the use of dangerous pharmaceuticals instead of identifying the cause. While these can offer some relief, they are not without unpleasant side effects and may further disrupt the body’s natural healing mechanisms. A smooth, luminous complexion starts with a wholesome diet abundant in vitamins and minerals found in plant-derived nutrients as well as the right kinds of fatty acids that fight inflammation. Consider implementing these skin-loving tips to eliminate your acne for good: • Drinking plenty of pure water plays a crucial role in carrying nutrients to the cells, resulting in clearer skin while flushing out toxins. • High quality protein found in eggs, tofu, chicken, and
protein shakes is essential to tissue building and rapid cellular turnover in the skin. • A high-fibre diet consisting of low-glycemic legumes, whole unrefined grains, and vegetables will prevent colon stagnation, thereby reducing toxins which can lead to skin problems. Furthermore, fibre aids in correcting blood sugar irregularity that can often contribute to acne. • Omega-3 fatty acids are vital to skin health through their anti-inflammatory action and are abundantly found in flaxseed oil, olive oil, avocados, walnuts and fish oils. Deficiencies in essential fatty acids can lead to overproduction of sebum, leading to acne. • Other skin superstars include dark leafy greens, cruciferous vegetables, berries, lemons, pomegranate, green tea, and curcumin, which are free-radical scavenging and are full of liverdetoxifying components; additionally, they provide a wide array of skin-protective nutrients, which include vitamin A, C, E, zinc, and selenium (all needed in cell division, tissue repair, and overall functioning of the skin). While maintaining good hygiene and reducing stress is equally important, the emphasis should always remain on one’s diet when dealing with inflammatory skin conditions such as acne. Becoming self-aware through understanding the effects of the foods we choose to consume can reward our teenagers with flawless skin for years to come. n
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Winter ‘15 - Okanagan Health & Wellness Magazine 15
Natural Health
Platelet Rich Plasma Before opting for highly invasive methods, consider using your own blood to treat joint injuries and arthritis. By Chris Spooner, ND
I
nterest in Platelet Rich Plasma (PRP) is growing, in part because patients are looking for alternatives to traditional treatments for joint problems such as arthritis, torn ligaments, and damaged tendons. If these treatments don’t work, people are left to limp along with ice and ibuprofen. The process of making PRP is relatively simple. Between half an ounce and an ounce of the patient’s blood is drawn and then spun in a centrifuge to separate the platelets, the cells best known for their crucial role in clotting, from most of the red and white blood cells. The spinning concentrates the platelets in the plasma, the liquid part of blood. When the process is finished, the number of platelets in the plasma increases by a factor of between two and twenty, depending on the spinning method. This concentrate is then injected into the site of the injury, whether it’s a ligament, a tendon, or an arthritic joint. PRP sounds implausible. But scientists and clinicians, many from major institutions, say that it can heal a range of orthopaedic injuries, which are often difficult to treat. Dozens
of studies, some in cells, some in animals, and some in humans, have found that the procedure can repair chronic tendon injuries, heal damaged muscles and ligaments, and reduce arthritis pain. The treatment was first used about thirty years ago by dental surgeons to repair jaws and other facial bones that often don’t heal well. Researchers knew that these areas have fewer blood vessels than many other parts of the body, and wondered if the healing problem was related to a lack of blood. They found that PRP could improve results in these situations, as well as for wounds that were slow to heal. The side effects were generally minimal— soreness, stiffness, and swelling from the injection—so doctors were willing to try it. In the mid-nineties, veterinarians began using it to treat tendon, ligament, and cartilage injuries in horses; like bone, these tissues tend to have a relatively limited blood supply. About a decade ago, PRP moved back to human orthopaedics and sports medicine. There are no statistics on how many people have been treated, but estimates put the number in the tens of thousands, including hundreds
of elite athletes. How PRP works remains an open question. Platelets contain more than a thousand different proteins and hormones that stimulate cell growth and repair, such as vascular endothelial growth factor and the insulin-like growth factor-1. On their own, many of these chemicals are known for their ability to heal injury and relieve pain. Together, they may have a synergistic effect, which could explain the treatment’s power. What Studies Show A growing body of research indicates PRP has promise for osteoarthritis (OA) patients. A study by Slovakian researchers in the May 2012 issue of the American Journal of Physical Medicine & Rehabilitation compared a group given PRP injections to others who received hyaluronic acid—a more commonly used injectable to target OA pain and swelling. Among the study’s 120 early knee OA patients, the PRP group had better results at three- and six-month check-ups. Patients given PRP also had better results than a placebo group injected with saline in a double blinded,
16 Winter ‘15 - Okanagan Health & Wellness Magazine
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randomized, placebo controlled study of 78 patients, published online January 2013 in the American Journal of Sports Medicine. Researchers found equal benefits from one higher concentration PRP dose or two doses of a lesser amount, but improvements in pain and function faded for both PRP groups after six months. And a study of 22 patients with mild to moderate early knee OA by New York’s Hospital for Special Surgery, published online in the Clinical Journal of Sport Medicine in March 2013, showed that after one year, one injection of 6 mL of PRP reduced pain nearly 60 percent, improved overall scores by nearly 56 percent and showed no progression of osteoarthritis per joint in 73 percent of patients. Research conducted by several prominent orthopaedic surgeons, including Brian Cole, an orthopaedic surgeon at Rush University Medical Center in Chicago and a team doctor for the Chicago Bulls and the Chicago White Sox, is examining several issues, including whether PRP can do more if it stays in contact with the injury for longer. To increase its stickiness, this and other research groups are experimenting with fat, collagen, and fibrin, a protein that helps clot blood. PRP Questions Questions about PRP’s efficacy date back to a study published in 2010 in the Journal of the American Medical Association that found the injections were the same as a placebo shot of salt water in healing Achilles tendinopathy. The study’s first author, Robert-Jan de Vos, MD, PhD, a sports medicine doctor in The Netherlands, did a follow-up study one year later that again found no difference between PRP and placebo and he still believes research is mixed on PRP’s benefits for OA. University of Maryland researchers echoed that message in their review of new data on OA treatments for 2011–2012 in the May 2013 issue of Current Opinion in Rheumatology. Although they said primary care and sports practitioners are increasingly using PRP injections to treat OA, they found only ‘limited evidence’ of their efficacy and recommended more research. When the American Academy of Orthopaedic Surgeons held a forum about PRP in 2011, bringing together some of the top clinicians and researchers on the topic, the group’s consensus was the injections are a possible treatment for OA patients, particularly those not finding relief from other treatments. Forum members also stressed that not all PRP is the same, since concentrations can include varying amounts of www.ohwmagazine.com
platelets and white blood cells. That prompted researchers from Stanford to create a classification system for researchers which was published in the June 2012 issue of Current Pharmaceutical Biotechnology. This is crucial because people want to paint a broad brush—does it work or not—and you have to say what type of PRP and for what. The good news for patients is that a lot more research is underway. If you have tried everything else and you are considering something highly invasive, it appears the data for PRP is reasonable, but you need to be specific about what kind of PRP you are getting. n
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Natural Health
What Is Neurokinetic Therapy (NKT) and How Can It Help You? Breaking the chain of compensation, dysfunction, and repeated pain and discomfort By Steve Witvoet, BScPT, BAPhysEd
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ave you ever had an injury that never seems to disappear? What about pain that will get some relief with treatment, but then comes back again and again not long after that treatment? Many types of ongoing pain can be the result of dysfunctional movement patterns of the body. How do dysfunctional movement patterns come about? Normal movement patterns are controlled by the motor control centre (MCC) found in the cerebellum in the brain. The MCC coordinates all movement patterns in the body. It learns through failure. When we learn a new movement or activity, the MCC will continue on through many attempts and failures until finally it achieves success. Why? The MCC selects only the most successful attempts until the new movement or activity happens automatically without “thinking” about it. Conversely, these good functional patterns can be altered by pain or injury, resulting in compensation patterns such as limping, poor posture, or favouring certain sides of our body. The human body is amazing at finding ways to adapt or to compensate when we are determined to do something, even when we are sore and tired or in pain. These compensations ultimately cause dysfunctional movement patterns to be sent to the body via the MCC. The MCC is sending out a programmed pattern of movement, but due • Sports injuries, post-surgical rehab, back, neck, shoulder, knee treatments and ICBC claims • One-on-one treatment sessions • Correcting muscle dysfunction (Neurokinetic Therapy)
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to our compensations, it has to force certain muscles to be shut down, while other muscles then become overworked. As a result, muscle imbalances occur and these imbalances cause pain and discomfort. The longer we hold onto our compensations, the more engrained these dysfunctional patterns become, resulting in increased pain and discomfort. This pattern can continue on indefinitely (i.e., chronic pain) unless there is some intervention. If treatment continues to focus solely on the symptom of the dysfunction instead of the cause of the dysfunction, progress will be limited at best. Here is an example: following a whiplash injury, the muscles in the back of the neck are painful and that pain can become chronic. That is because the muscles in the front of the neck have effectively been shut off. Now those same painful muscles at the back of the neck are working overtime to hold up the weight of the entire head. No wonder those muscles at the back are so sore and tired; they never get a break! Until the MCC has been reset, and the muscles at the front are reactivated, simple stretching, heat or self-massage will only treat the symptom, but not correct the cause of the problem. In order to truly understand if dysfunctional movement patterns are the cause of your pain, an assessment by a certified NKT practitioner is recommended. After taking a thorough history, an NKT practitioner first needs to determine which muscles are being overworked and which muscles are shut down. Once the practitioner has evaluated the strength or weakness of each muscle, it is necessary to re-activate the muscles that have been shut down. Once those muscles have been re-activated, the muscles are all retested to see if the new functional movement pattern holds. The final and most important step in this process is developing a home exercise routine for you to establish and maintain good muscle firing, which effectively “reprograms” the MCC by removing the compensation pattern and “burns in” the new functional pattern. The result is that compensations can be eliminated and your pain and discomfort should finally disappear. n
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Fitness
It’s Winter—Get Ready to Play! Improve your performance and reduce injury risk by conditioning your body away from your sport. By Rhonda Catt, NASM, CPT
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inter sports can place many stable is the hip? Does our ankle have and rotation through the spine? demands on the body that the necessary mobility to improve Another important consideration is an may play a role in injury risk. deceleration mechanics? We must appropriate adaptation phase through The excitement of the opening day of also look at core control. How well training as our connective tissue needs local ski hills or the start of weekend can we avoid unnecessary extension adequate time to adapt. warrior hockey usually You can follow some simple mean some aches steps that will prepare you for and pains along the your desired sport. These way, especially if you steps don’t apply to winter neglect a progressive sports only—all sports and strength and even daily activity will benefit conditioning program. from some type of program Avoid the mindset of that focuses on deceleration playing your sport to and landing mechanics. get in shape. If you There are progression levels: want to optimize your from double leg to single time on the hill or ice, leg; from paused landings you really should train working up to little ground for it. Allowing yourself contact, explosive jumps or to stay committed to hops; from basic skipping, a lifestyle of fitness jumping, sprinting drills to will only enhance your using tools such as boxes, ability in your sport. hurdles, agility ladders to An important role multi-directional ground in injury prevention work. Unfortunately, many is deceleration individuals traditionally start mechanics and the at an explosive level with no ability to absorb consideration of adaptation. force when skiing or You need to earn the right to snowboarding, for be explosive! example, or the quick Let’s take a look at ways change of direction you can improve your while playing hockey or performance and reduce basketball. This factor injury risk with lower-level is usually overlooked two-foot plyometric-type in a traditional fitness exercises. program and rarely Two-foot jumps in place. understood. Proper When performing jump patterns your take off should look very much Try to maintain a rhythmic deceleration includes like your landing position. When you land your body position should pattern of jumps in place, hip function and how be ready to repeat the next jump in order to utilize the elastic energy taking off and landing in the the hip relates to the for power. If you need to “reposition” the body in order to perform your same spot. The quality of the knee downward to the next jump you will lose the full potential and goal of the movement. Remember, own the landing before increasing speed and/or height. cont’d on page 20 ankle and foot. How
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Winter ‘15 - Okanagan Health & Wellness Magazine 19
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cont’d from page 19 jump should be maintained from the first to the last. Think quiet, fluid, and springy. A great lower-level plyometric option. Skipping (jump rope) can improve timing and increase basic coordination but is self-limiting. If you struggle with the coordination factor, don’t worry, you will improve down the road. Because of its self-limiting factor, there is less risk and it becomes another lower-level plyometric option. Two-foot jumps onto box (height depends on conditioning level of individual). Each jump onto the box requires adequate landing technique in order to absorb the forces. Sink into the landing with control. Maintain knees in same direction of toes, and step off the box instead of jumping off. Drop down jump (may have additional names such as depth jump, drop jump). Start by standing on a box of appropriate height for conditioning level. Step off the box and land quietly in a two-foot athletic position to allow yourself to absorb the forces. Stick the landing and hold. Pay attention to joint position of the ankle, knee, and hip. Is the chest up or is the back rounded? Is the body quiet or is there inability to stay stable? You should feel in control and the body should look and feel “quiet.” In order to progress to higher-level exercises and plyometric patterns such as single leg patterns, cutting drills, and change of direction drills, you must master the lower level. Earn the right to progress and do not skip a level. Overall conditioning must also be looked at because once fatigue sets in, the injury risk increases. You cannot expect your best runs on the hill or fastest skate on the ice if you are not conditioning yourself away from the game. Fatigue can be one of the greatest risk factors. There is no reason why you cannot participate in sport throughout your life. Just do your best to participate away from the game in order to appreciate your full potential! n
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Wellness
Lifestyle Changes: A Realistic and Simple Approach The little things add up—but in a good way!
By Sally Willis-Stewart, PhD, CSEP-CEP
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he New Year is often a time when people consider making some positive lifestyle changes. It should not be that it is the start of a new year or the fact that everyone seems to be starting a resolution; what matters the most is that the timing is RIGHT for YOU to take on the challenge of making a change. You want to feel like you are ready to invest some time and energy and have supports in place to encourage you through. If work is particularly busy or you just moved or whatever the scenario might be, it may not be the time to make a big change; however, be sure you are not using these excuses to procrastinate. Think about that a bit. We are a society of many dealing with ailments and health issues, with the majority of those resulting from poor lifestyle habits. Cancer is the leading cause of death with heart/cardiovascular disease close behind, and lifestyle plays a key role in both their etiologies. Abnormal cholesterol, inactivity, smoking, unhealthy body mass index, and high blood pressure are some of the highest scoring risk factors in terms of their contribution to heart disease. At least two-thirds of the cancer risk factors are lifestyle related (inactivity, smoking, diet, obesity). Age and family history play a much lesser role in disease contribution and we can’t change those anyway! Not a very uplifting topic, but let’s turn it around! The wonderful thing about having one or a few of these risk factors for the chronic diseases mentioned above is that we CAN change them! It is exciting to know that incorporating some new practices and activities into your day can greatly impact the quality and longevity of your life. The benefits of being a non-smoker start the minute you STOP smoking, and the biggest health benefits come when moving away
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from being sedentary to taking regular steps. Whatever your age—young adult, middle aged or considered older by some—it is not too late to make a change and BENEFIT from it. Even if you have lived the majority of your life with some unhealthy practices, shifting to a healthier lifestyle at ANY age is beneficial to both quality and quantity of life. Chronological age is your age in years but physiological age is more representative of your health and “aging” process; this is what is impacted by your lifestyle. The nature of our desire for instant gratification has given rise to many approaches for changing health behaviours such as the boot camps and biggest loser competitions on the media. I put those in the category of “super model” as really only applicable to less than 5 percent of our population, with results typically being short term... and, just for the record, research indicates that our super models are some of the least happy people! Try a more realistic and simple approach, make small adjustments in your lifestyle, and the benefits will add up. Creeping obesity demonstrates that we may gain only a few pounds over our middle years, but we need to consider the composition of that weight; during that time we have lost muscle mass (which weighs more than fat) so we have thus gained more adipose (fat) weight (risk factor!). Those few extra treats over the holidays have added up to a few pounds (risk factor!). Those few “yeses” have added to a longer “to do” list and more stress (risk factor!), and less time for a walk with your family, or yoga class (risk factor!). These examples illustrate how little things can add up and then we finally notice their ill effects. Time to turn it around again! cont’d on page 22 Winter ‘15 - Okanagan Health & Wellness Magazine 21
Wellness cont’d from page 21 Small positive changes in your lifestyle can add up in a good way too: • The smaller portion size on your dinner plate • The walk around the block with your kids or spouse when you get home from work instead of a flop in front of the TV (research shows that being able to walk at a speed of at least 5 km/hr significantly decreases mortality rates) • The water bottle on your desk instead of a diet soda • An apple at breakfast instead of nothing • A five-minute break outside in the fresh air instead of sitting at your desk • An extra serving of roasted veggies at dinner instead of potatoes • Taking the stairs instead of the elevator • Doing a random act of kindness instead of not • Saying “no” to the extra busy work instead of “yes” to everything • Adding a serving of a “super food” to your meal (broccoli, nuts, seeds, blueberries, salmon, etc.)
• Doing a bit of gardening (it is the leisure time pursuit most linked with happiness versus passive leisure time with electronics) I could go on but hopefully you get the idea. There are many small things we can do to impact all of the dimensions that affect our health, physical, emotional, environmental, mental, and social. By nurturing all of them with positive actions, a healthy, disease-free, and
vibrant body can result. Inside, your blood fat profile is changing for the better, increasing the good kind of cholesterol and decreasing the bad, triglycerides are decreasing, body inflammation hormones are decreasing, blood pressure is decreasing, muscle and muscle strength is increasing, endorphins (the feel good hormones) are circulating, haemoglobin is increasing (it carries the oxygen in your blood), nutrients are nourishing your cells, and more! You can’t see this happening inside your body, but it is! It might show up on your doctor’s visit this time next year. Remember, it’s what’s inside that counts! So whether you decide to make a change or not right now, while you’re thinking about it, do some of these little things—and that could just be the approach to get you where you want to go with your health, for the long term. The other articles in this magazine are full of suggestions for great little healthy things to do, so check them out! n
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22 Winter ‘15 - Okanagan Health & Wellness Magazine
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Wellness
Sensitive versus Sensitized Skin: Identification and Treatment of Two Different Conditions Sensitive and sensitized skin can be painful and sometimes embarrassing conditions, but they are manageable with proper understanding. By Candice Timm, RMT
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ost of us have experienced some form of sensitization on our skin at some point in our lives. However, we may not know the difference between the types and causes of those sensitivities. True sensitive skin is a genetic trait, meaning we are born with it and most likely our parents also experienced sensitive skin. Sensitized skin is something completely different. Currently, estheticians are seeing an upsurge in the number of women with sensitized skin who are requiring treatment at increasingly younger ages. Many factors are causing this escalation, including exposure to pollutants, chemicals, and stress. Some of the contributing factors are directly related to our home in the Okanagan, including climate, dehydration, and lifestyle. Even though sensitive and sensitized skin may look and feel very much the same, they are caused by very different mechanisms. However, all these different mechanisms have the same underlying culprit: inflammation. Inflammation is the body’s natural biological response to injury or trauma. When the epidermis (skin) determines an injury has taken place, a series of events will then trigger an inflammatory response. This in turn produces redness, itching, swelling, and even pain—symptoms those who suffer from sensitive skin are all too familiar with. Neurogenic inflammation is a common inflammatory response affecting the nervous system and the nerve receptors. Emotional and physical factors such as the Okanagan’s hot and dry summers, cold winters, and fastpaced, busy lifestyles first activate neurogenic inflammation, which causes the body’s stress hormones to release and then leads to skin sensitivities and overall health concerns. Another cause of sensitized skin is the loss of the protective epidermal barrier. This barrier is made up of sebum (oil), lipids (fats), sweat, and water. Its job is to form a defensive layer to protect the skin from water loss and exposure to harmful elements such as ultraviolet (UV) rays. Dehydration plays a key role in this type of sensitivity, with
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hot, dry climates, such as the Okanagan’s, contributing to dehydration. An intact barrier will prevent environmentally caused sensitivities. If the barrier is not intact because of dehydration, small openings in the skin will develop, allowing potential
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Wellness
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irritants to enter into the epidermis. This typically shows up in sensitized areas on the cheeks, nose, neck, chest, and around the eyes. “Treating sensitized skin isn’t necessarily about using a product with the least number of ingredients that will cause the lowest likelihood of reaction,” says Cory Thompson, senior instructor at the International Dermal Institute in Vancouver. “It’s about using state-of-the-art ingredients to calm the skin while focusing on hydrating the tissues and repairing the barrier function. Take a look at your lifestyle, your environment, and the ingredients you put on your skin. Talk to a skin therapist. They are not just about beauty, but about coaching you to optimum skin health.” What to do if you suspect you may have sensitized skin.
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1. Seek advice and help from a professional skin therapist. They will assist you by properly face mapping your skin. During a face mapping session each area of your skin will be carefully analyzed inch by inch, to identify your skin concerns, conditions, and the contributing factors playing a role in the sensitivities you are experiencing. 2. Look for products containing ingredients such as colloidal oatmeal, lavender, and cucumber, which tend to soothe irritated skin and reduce redness. Also look for ingredients such as evening primrose oil, sunflower oil, avocado oil, and borage seed oil, which help replenish the skin’s natural lipid layers and support the epidermal barrier. 3. Choose products free from SD alcohols, lanolin, and artificial fragrances and colours. All of these ingredients are proven skin irritants and can lead to dehydration. 4. Finally, avoid cleansing or bathing the skin with hot water or using aggressive mechanical facial scrubs or exfoliants, as these contribute to stripping away of the skin’s natural lipids and protective barrier. Sensitive and sensitized skin can be painful and sometimes embarrassing conditions, but they are manageable with proper understanding of the type and causes of the inflammatory response. Your professional skin therapist can properly advise you on a skin care routine and help address your individual needs. n
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Wellness
Keeping a Healthy Internal Environment When it comes to caring for your body, how “green” are you? By Wayne M. Terai, BSc, DC, CLT
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hat comes to mind when you hear the word “environment”? Green space. Pollution control. Fresh air and water. Renewable resources. As important as these all are, have you ever thought about your internal environment? Is your body “green” and “pollution free”? Are you regularly renewing its resources with fresh air, purified water, and healthy food? Think about the amazing machine that your body is. It’s working hard for you 24 hours a day, 7 days a week, 365 days a year. You expect your body to perform and to do it without complaining. How are you treating its internal environment? If you haven’t thought about your body as an “environment,” I would recommend taking the test at www. naturalhealthtest.com. You can do so free of charge, and it will give you a good start at reflecting on how well you have been treating your internal environment from a “green” perspective. Even as a health practitioner, I gathered some good tips from taking this test. Instinctively, people want to be healthy and well; they don’t want to pollute their internal environment with drugs. I commonly hear this sentiment from members in my practice: “I don’t want to have to take drugs.” According to the American Botanical Council, the public is now spending over 5 BILLION dollars annually on nutritional supplements. That number is growing faster than the population is growing. Remember that the supplement industry is largely unregulated, so make sure to talk to a qualified health practitioner to ensure you are taking the appropriate quantity AND quality (i.e., “bioavailable”) supplement. Another area often overlooked when thinking about keeping a healthy internal environment is your spine and
nervous system. They control the function of every organ of your body (Gray’s Anatomy). If the spine and nerves don’t work properly, everything else you are doing to keep your internal environment green won’t be as effective. If the nerves controlling your intestines aren’t functioning at maximum capability, then your intestines cannot absorb or void properly. Does this make sense? This principle applies to every organ and function of your whole body, including your muscles. That’s one reason why top athletes seek chiropractic care—chiropractors specialize in spinal care. Next time you hear the word “environment,” be selfish and think about yourself and your internal environment. How you treat it will return to you tenfold over a lifetime. n
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Winter ‘15 - Okanagan Health & Wellness Magazine 25
Wellness
Six Tips for Staying Healthy during the Winter Months Read on for advice that will help you boost your immune system and battle the urge to hibernate.
By Mary Kozicki he winter season is upon us, a time when we seek the comfort of a warm fire, the couch, watching TV, and reaching for comfort food. It becomes harder to get outside, continue with our exercise routine, and eat nutritious meals. The following six tips may help you to stay on track in keeping a healthy routine even during winter. 1. Exercise in the morning. It has been documented that regular moderate physical exercise, for at least 30 to 60 minutes a day, provides many health benefits. Exercise boosts the immune system against colds and flu, which are more prevalent during the cold and sunless days of winter. The Public Health Agency of Canada states that exercise is essential for anyone who wants to maintain a healthy heart, a healthy weight, and a truly enjoyable life. It may be hard to think about working out in the morning, but later in the day our body slows down and it becomes harder to get up and go. Regular physical activity is an important part of a healthy lifestyle. 2. Try a variety of different exercises. There are as many outdoor activities as there are indoor. But the key is finding a regular activity, together with a variety that you enjoy and will continue. For example, taking the stairs instead of the elevator is an excellent indoor exercise. Also, joining a group or another person is great for stick-to-itness, making skipping the routine harder to do. 3. Keep an activity log book. Soon your activity becomes routine and missing your physical exercise becomes against the norm in your daily routine. Reward yourself as you tick off your accomplishments. 4. Spend some quality time in the kitchen preparing meals from scratch. This is the most effective way to improving our health by adding fresh or frozen fruits and vegetables to our meals, and zipping up meals with fresh or dried herbs. Skip the frozen dinners, canned soups, and packaged meals high in sodium. Examine food labels, making sure all ingredients are listed. 5. Eat lots of fruits and veggies. The Canada Food Guide recommends that we
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strive to eat at least 5 to 10 servings a day of fruits and vegetables. • Eating a rainbow of colourful produce is a great source of immune-boosting vitamins—A, C and E to name a few—and many other antioxidants found in a variety of foods to keep our bodies healthy during the winter months when we spend so much more time indoors. Make half your plate fruits and vegetables—your body will thank you. • Fish, especially cold-water fish, are high in omega 3 fat, which our body needs for heart health. • Small snacks of nuts such as almonds and walnuts provide a great source of protein. • Don’t forget to check the fibre content of foods that you eat. Television and real-life adventurer Bear Grylls, a person who had a propensity for adventure, began at an early age. His first big adventure, which he laughs about now, was getting stuck in quick mud as he tried to cross the harbour at low tide. The Coast Guard came to the rescue and he was grounded by his parents for a month. In his quest for adventure he climbed Mount Everest, suffering a back injury from a parachute accident. There is no doubt he lives life to the plus. Bear says, “Eating right is so important for a healthy, happy life. My family is now healthier than ever and my wife, Shara, and I look better than we did when we were 25.” 6. Losing sleep compromises our immune system. Studies have shown that when you are deprived of sleep you compromise your production of valuable immune-boosting essentials such as antibodies and white blood cells. Make sure you have a routine sleep pattern to get 7 to 8 hours of sleep each night this winter. Have a handful of fresh or dried variety of cherries or some cherry juice right before bed. Cherries are one of the only natural sources of melatonin, a sleep-promoting hormone. Hopefully you will be inspired by these six tips to enjoy the gift of good health this winter. n
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Wellness
A Rainbow of Opportunity If you’re looking for ways to give back to the community, consider these options.
By Christina MacMaster
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he Peachland Wellness Centre (PWC) offers a Rainbow of Opportunity to the community of Peachland! We provide education, support programs, information, referral and outreach services. The volunteers and staff work in collaboration with other community members, organizations, and the municipality. We hold many events for members, volunteers, program participants, and supporters. People of all stripes attend. When I look at the varied programs and the variety of attendees, I am always amazed at the diversity of needs and the flexibility we have to offer services to meet those needs. A quote from a past board volunteer sums us up so well: “We could liken each person who deals with us as a note, and together we play music. Symphonies, often. But the music hourly and daily changes, depending on who is in the building, and how the personalities resonate with each other. It is discordant at times, when people are upset, when problem solving is in process to help sort out their difficulties. Most times it is sublime, like jazz with notes breezing in and out, up and down, blending in harmony and uplifting those around. The music can be inspiring and powerful.” This description resonates with me as I listen from my office in the back part of our little house to the many things happening at PWC. I listen with a smile on my face to the music of what we share in this space and the beautiful people who come here. Highlighting one or two programs is but a drop in the bucket of what we do. There is so much available at the PWC, from our wonderful Sunday Breakfast to our Tea in the Tranquil Room. Visit our website for details on programs you, or someone you know, may want to take part in. We do slow down for the hot summer months, but maintain availability to those in need year round. Programs that never stop include
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Tai Chi, Bereavement Group, the Transportation Program, and our Resources and Referral Service. The Better at Home and Outreach Program also provide continuous service. Thanks to our many funders and supporters, we are able to provide these programs at low or no cost. We invite input and ideas of what would help you at PWC. As I continue to work in our little character house where the building is maintained and lovingly cared for (including the original wood floors), I am reminded of the fabulous volunteers we have. They are the life of the PWC and how we are able to support our many programs and meet the ongoing needs of our community. We are always on the lookout for more volunteers. In particular, there is a great opportunity for individuals who want to give back to the community. Become a Breakfast Program volunteer, or perhaps if you are the organizing type you would like the opportunity to be challenged as a volunteer program facilitator/coordinator. Do you want to be the friendly face that greets visitors as they enter the PWC? If you are intrigued and would like to know more, please contact us anytime. We are open Monday to Friday from 9 a.m. to 3 p.m. The PWC’s logo features a painting with a rainbow overarching a little house. We like to say that we offer a rainbow of opportunities from our little house on 5th street. Call us at 250-767-0141, email us at wellnesscentre@ shaw.ca, and visit us on Facebook or at www. peachlandwellnesscentre.ca. We look forward to seeing you! n Winter ‘15 - Okanagan Health & Wellness Magazine 27
Wellness
Surviving Ourselves in a Fast-Paced World
If you’ve got a case of the blues, here’s some good news: you have the power to literally change your mind. By Carole Fawcett, MPCP, MTC, CHt
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e have all experienced it. That sense of general glumness that washes over us for no apparent reason. Frequently it can be preceded by low self-esteem, which may morph itself into anxiety, followed by depression. It can be a low-grade glumness that interferes with everything in our daily life. If we are not sleeping well, we feel fatigued, and this affects our concentration and our appetite and creates a general feeling of malaise. When feeling blue becomes chronic, it is called Dysthymia. It falls into the category of a mood disorder after two years and affects 4 percent of women and 2 percent of men. The Canadian Network for Mood and Anxiety Treatments (www.canmat. org) tells us that over one million Canadians suffer from some form of depressive illness. A new area of study in psychology called neuroplasticity refers to the brain’s ability to restructure itself…with practice. It is exciting because it proves
that we can change our old habitual way of thinking, becoming mindful of our thinking habits and consciously choosing to change them. While Western science has only recently become aware of this concept,
Tibetan Buddhists have known about it for a long time. Their term for it is ‘lesu-rung-wa’ which literally translated
means “pliability.” In other words, our brains are malleable and we have the power to literally change our own minds. It has been proven that neurological development continues longer than we previously thought, particularly the pre-frontal cortex lobes (the executive function area), where we make decisions based on planning, memory, and impulse control. It has been shown, using neurological imaging, that these areas may not mature until halfway through our thirties. The pace of life has radically changed in the past 20 to 30 years. We seem to be more focused on “doing” than we are on “being.” This non-stop, demanding, high-energy existence spirals out of control and we forget how to stop and relax. We place ridiculously high expectations on ourselves and when we cannot achieve our out-of-reach goals, we become frustrated, doubt our ability, and start the slide into feeling glum. We may barely notice, until one
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Wellness day we realize our enthusiasm for life has waned. We must learn how to survive ourselves in this fast-paced world. There are things you can do to take charge of your brain and increase your feelings of self-worth to bump the glumness out of your head. 1. Assess your life realistically and see if there is anything you can eliminate from your daily “to do” list. See if there is a family member, or a good friend, who may help you with this. 2. Find positive affirmations and place them on your bathroom mirror, fridge door, kitchen cupboards, vehicle dashboard, computer, etc. When you see them, read them out loud. When they become “old,” put up new ones. 3. Create a personal mantra. Write down ten adjectives that describe you in a positive way, then form them into a sentence or paragraph. Post that as well. 4. Become aware of when you are having a “gerbil” moment (when
your thoughts loop round and round like a gerbil in a wheel). Then, think of a beautiful time in your life where you felt special and wonderful. When your brain goes into “gerbil” mode, visualize a traffic stop sign. Imagine it in front of your face; read it and say it – “STOP” – and then immediately go to the special memory where you felt wonderful. You are stopping the process of habitual thinking and making a new neural pathway in your mind. 5. Go for a walk and listen to the sounds of nature. Exercise of any type is excellent for the mind and body. It helps to balance brain chemicals. 6. Give back to your community in some way. Donate items, clothing, money, or time. Helping others is a guaranteed way to feel good. 7. Make sure to get sun exposure, or perhaps invest in a SAD light. Check with your doctor to see if you need to add vitamin D.
8. Invest in YOU and make an appointment for a relaxing massage. 9. Watch funny movies, old comedies, or go to a store and read the funny cards. Laugh as much as you can and smile at yourself in the mirror. 10. Soak in a tub for 20 to 30 minutes. Toss in one handful of Epsom salts, 10 drops of lavender essential oil, and half a cup of baking soda. This draw out the toxins, lowers the stress levels, and helps to balance the pH levels. When your brain is happy, you are happy and when it works well, you feel well. According to Dr. Joe Dispenza (author of Evolve Your Brain) your brain controls your personality, character, intelligence, and every single decision you make. Know you DO have the power to survive yourself by changing your brain. n
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Winter ‘15 - Okanagan Health & Wellness Magazine 29
Financial Health
Will Living Longer Affect Your Retirement? If you’re concerned about outliving your money, a life annuity can provide guaranteed income for life. By Randy Wilson
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ver 700,000 Canadians are 85 or older.1 That’s more than the total number of boys and girls under 18 registered to play minor hockey in all of Canada. Longer life expectancies for Canadians mean your retirement could last 20 or 30 years—or more:
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If your retirement lasts a lot longer, you’ll need more retirement income. One of the best ways to ensure you won’t run out of money in retirement is to purchase a product that gives you income guaranteed for as long as you live. You can
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Seniors Health use that money to cover some of your basic needs—things like food, shelter, clothing, prescriptions— knowing that amount will always be a part of the income side of your budget. Respondents to the 2014 Sun Life Canadian Unretirement Index overwhelmingly indicated they want a portion of their retirement income guaranteed for life: • Ninety-seven per cent said it’s either very important (70 per cent) or somewhat important (27 per cent). A life annuity fills that need, providing guaranteed income for life. Yet 62 percent of respondents said they don’t understand how they work. You’d use some of the money you’ve saved for retirement to buy an annuity from an insurance company, like Sun Life Assurance Company of Canada, if you: • want to receive a monthly paycheque during your retirement years • want a guaranteed income to cover your fixed expenses • want this income to last as long as you live, so you won’t outlive your savings • don’t want changes in market values to affect your retirement income. One strategy is to allocate, for example, 25 percent of your retirement portfolio to a life annuity, providing a predictable and guaranteed amount for your retirement. Then you could include other income products contributing to your overall cash flow, which may fluctuate and potentially grow in value. Find out how a life annuity works as the strong foundation for your retirement plan. 1Estimates
of population, by age group and sex for July 1, Canada, provinces and territories, Table 051-0001, Statistics Canada, 2013.
You Have No Idea How Much This Will Change Your Life
People who live a long, quality-filled, healthy life think differently than people who seek quick gratification. What are your health goals? Is it time to change your approach to health care? By Larry Kinakin, DC
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ow that I have joined the ranks of quinquagenarians (person whose age is between 50 and 60 years), I have become acutely aware of my patients who are experiencing excellent health in their mid and later years. I recently asked a patient, who was approaching his 90th birthday and is active in lawn bowling and enjoys good health, what his secret is. He explained that health and life are all about perspectives and priorities. He explained that when he was in his mid-twenties, he was passionate about rugby. He found in his late thirties that rugby was too hard on his body, so he switched to soccer and hockey. He enjoyed these activities until he was in his late sixties, and when they became too physically demanding he switched to tennis and golf. As he approached his mid-eighties, he felt it was time to switch to lawn bowling. Each step through his life, he has always had activities that he was passionate about. This fuelled his need to be functionally able to perform all the activities necessary to play these sports. It became part of his lifestyle to do things that made him stronger, more mobile, and agile so he could keep doing all the things in his life that he enjoyed. Playing with his grandchildren and great-grandchildren now became a motivating force that kept his passion alive. He explained to me that many of his family and friends had since passed away and hadn’t shared the same outlook on health and life. It was his experience that most people seemed to dwell on their pain or disabilities, instead of focusing on what they should be doing to build their health, build their strength, or improve their bodies. He related that he prided himself on his ability to weight train and to walk, eating healthy foods and avoiding chemicals and unnecessary medications. When I asked him why he came to our health office, he stated that it wasn’t because he was in pain. He found that the improvement
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Winter ‘15 - Okanagan Health & Wellness Magazine 31
Seniors Health in spinal alignment and function allowed him to be a better lawn bowler. He was able to walk further and tie up his own shoes. Most important of all was that he was still able to play with his great-grandchildren. They thought he was cool! I thought about his comments. It is apparent that patients in their mature years initially attend our office with health complaints such as back pain, headaches, sciatica, hip issues, and a barrage of health issues such as gastrointestinal or other challenges. However, it is how these complaints interfere with their lifestyle that is really their concern. When a person loves to golf and they are losing their ability to swing the club, that becomes their major concern. When you have been driving a vehicle for 50 years or more and can no longer turn your head and neck to back up the car, this becomes a concern because it can result in the inability to drive. Losing a licence due to functional impairment is a real fear and much more motivating to stay healthy than just avoiding pain. So what are your health goals? Do you just want pain relief, or do you have loftier health goals? Imagine if your goal was to be the quickest soccer player on your team at age 55. What if you planned to land a 360 while skiing by age 52? How would that change how you approached your health and your lifestyle? Research shows that people who live longer with good quality of life take fewer medications, exercise daily, and eat whole, unprocessed foods. They are aware of their body functions and take the necessary steps to ensure their bodies are functioning optimally. A seven-year study was reviewed in which patients were permitted to select a Doctor of Chiropractic as their primary care physician. The study demonstrated that these patients made decreases of 60.2 percent in hospital admissions, 59 percent in hospital days, 62 percent in outpatient surgeries, and 85 percent in pharmaceutical costs when compared with conventional medicine. When you set your New Year’s health goals this year, relate them to the activities that you love to do so you will enjoy the journey. Include a wellness chiropractic checkup to start the new year healthy. Assessment of your spinal alignment, muscle balance, and nervous system function is imperative in allowing your body to function optimally so you can perform your work and recreational activities. A proper assessment should include a consultation to establish your health goals, neurospinal examination, and x-ray analysis to determine spinal posture and condition. Then you can be assured that you will have all the hope possible to reach your health goals! n References: Sanat RL, Winterstein J, Cambron JA, Clinical utilization and cost outcomes from an integrative medicine independent physician association: an additional # year update. J. Manipulative Physiol Ther. 2007 May;30(4):263–9 .
Pumpkin Power Pumpkin seed powder is considered one of the best protein products among organic foods, and it is now being recognized as a Super Food. By Dianne Fowlie
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hink of pumpkin, and chances are you immediately conjure up images of Hallowe’en jack-o’-lanterns, a field of orange orbs, or delicious pie that completes the holiday turkey dinner. But as delightful as those images may be, did you know that pumpkins—and specifically the seeds— are a protein powerhouse you can enjoy year-round? And did you also know that that same protein comes in a convenient powder form? Pumpkin seeds provide a myriad of health benefits: 1. Magnesium for the Heart: A quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium. This mineral has been shown to benefit blood pressure and help prevent sudden cardiac arrest, heart attack, and stroke. Magnesium participates in a wide range of important physiological functions, including the creation of ATP (adenosine triphosphate, the energy molecules of your body), the synthesis of RNA and DNA, the pumping of our heart, proper bone and tooth formation, blood vessel relaxation, and proper bowel function. 2. Zinc for Immune Support: Pumpkin seeds are a rich source of zinc (2 mg for every ounce of seeds) and the World Health Organization recommends their consumption as a good way of obtaining this nutrient. Zinc is important to our body in many ways, including
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Nutrition
immunity, cell growth and division, sleep, mood, our senses of taste and smell, eye and skin health, insulin regulation, and male sexual function. Many people are deficient in zinc due to mineral-depleted soils, drug effects, plant-based diets, and other diets high in grain. This deficiency is associated with health concerns such as increased colds and flu, chronic fatigue, depression, acne, lowbirth-weight babies, learning problems, and poor school performance in children. 3. Plant-Based Omega-3 Fats: Pumpkin seeds, like many raw nuts and seeds, are among the best sources of plant-based omega-3s (alpha-linolenic acid or ALA). (Remember, though, that we still need to get some of our omega-3 fats from animal sources as well, since the enzyme that converts ALA into the far more essential omega-3 fats EPA and DHA may be impaired by high insulin levels.) 4. Heart and Liver Health: With their abundant levels of healthy fats, antioxidants and fibre, pumpkin seeds may provide benefits for heart and liver health, particularly when mixed with flax seeds. 5. Anti-Diabetic Effects: While research in this area is considered to be preliminary, recent studies on laboratory animals have shown that ground pumpkin seeds, pumpkin seed extracts, and pumpkin seed oil can improve insulin regulation in diabetic animals and prevent some unwanted consequences of diabetes on kidney function. Decreased oxidative stress has played a key role in many studies, pointing to benefits of pumpkin seeds for diabetic animals. 6. Benefits for Postmenopausal Women: Pumpkin seed oil is rich in natural phytoestrogens. www.ohwmagazine.com
Pumpkin protein powder is easy to digest and contains concentrated protein with a low calorie count and very little fat.
Studies suggest it may lead to a significant increase in “good” HDL cholesterol along with decreases in blood pressure, hot flashes, headaches, joint pains, and other troublesome menopausal symptoms in postmenopausal women. 7. Prostate Health Support: Pumpkin seeds have long been valued as an important natural food for men’s health. This is in part because of their high zinc content, which is important for prostate health (where it is found in the highest concentrations in the body), and also because pumpkin seed extracts and oils may play a role in treating benign prostatic hyperplasia (BPH, or enlarged prostate). Research suggests that both pumpkin seed oil and pumpkin seeds may be particularly beneficial in supporting prostate health. 8. Anti-Inflammatory Benefits: Pumpkin seed oil has been found to exhibit anti-inflammatory effects. One animal study found it worked as well as the antiinflammatory drug indomethacin in treating arthritis, but without the side-effects. 9. A Recipe for Restful Sleep: Like turkey, pumpkin seeds and the powder from the seeds are a rich source of tryptophan, an
amino acid (protein building block) that our bodies convert into serotonin, which in turn is converted into melatonin, the “sleep hormone.” Combining the seeds or powder with a healthy carbohydrate (such as a small piece of fruit) a few hours before bed will result in higher levels of tryptophan in the brain, helping promote a restful sleep. Protein-Packed Powder These days, protein powders are a common staple in the home and no longer the domain of hard-core bodybuilders and weight trainers. Part of the appeal is the convenience of quickly adding a nutritional punch to smoothies, cereal, yogurt, juice, and salad dressings—a healthy boost to a busy day. Pumpkin protein powder is considered a superior product because it is easy to digest and contains concentrated protein with a low calorie count and very little fat. It is also is also organic, raw, vegan, gluten-free, peanut-free and paleofriendly. In contrast, protein powders made from soy or pea protein may contain preservatives and fillers and be harder to digest. Look for pumpkin protein powder— including products made right here in the Okanagan by companies such as PowerPlant Whole Foods in Kelowna—in your local health food store.n
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Nutrition
Five Top Tips to Keeping Your Kids on the Fit n Healthy Track By Michale Hartte, BASc (Nutr), NNCP, CH
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eeping your kids healthy can be a real challenge for us working parents. If you’re like me, every minute of the day seems to be filled as you try to fit in everyone’s schedule. Working smarter than harder has always been my mantra. Here are my five top tips to keeping your kids on the fit n healthy track!
Even with a busy schedule, it’s easier than you think—the secret lies in planning ahead.
Health
Health Tip #1: Have
a glass of filtered water ready for your children to drink when they wake up. Immediate Benefits: Their precious bodies have eliminated harmful toxins from their cells while they were sleeping. Water helps them move these OUT of their bodies to keep their system working well.
#3:
Health Tip #4: Celebrate
WITHOUT toxins! Gosh, why in the heck does our society seem to celebrate special occasions with toxic garbage? Instead, at least for birthdays, make a batch of Best Everyday Muffins and place sprinkles on top, or instead of using raisins, use dark chocolate.
Health Tip #2: Have a plate of colourful
veggies ready for when they come home from school. Immediate Benefits: Get them when they’re hungry, I always say! This is prime time to get them to EAT THEIR VEGGIES—when they’re hungry…need I say more?
Tip
Replace processed baked goods with nutrient-rich ones. Immediate Benefits: When you find a wholesome recipe for muffins, bread, cookies, make the habit of keeping them handy for grabbing. Make and freeze! Try the Best Everyday Muffins (see recipe).
Health
Tip
#5:
Supplement with probiotics, fish oil, and colostrum. All three of these supplements prime your kids’ immune system to keep them well!
Nutrition
Best Everyday Muffins These muffins are our family’s favourites that we never get tired of. Great for birthday parties too! Makes about 14 medium to large muffins INGREDIENTS 1 cup almond flour ½ cup coconut flour ¼ cup ground flax, chia or hemp seeds 1 cup plain, non-homogenized yoghurt or kefir ½ cup melted coconut oil or grass-fed butter ⅓ to ½ cup coconut sugar ¼ tsp Celtic or Himalayan salt
1 cup organic winter squash (previously cooked) or zucchini (cut up in chunks) 2 organic, free range eggs 1½ tsp organic cinnamon ¼ tsp baking powder 1 tsp baking soda ½ cup organic raisins or dark chocolate chips (optional)
DIRECTIONS Preheat oven to 325°F. Mix all ingredients in your food processor, except raisins or chocolate chips. Stir in raisins or chocolate chips. Using a ⅓ cup measuring cup, fill and place into lined muffin tins (about ¾ full). Bake for 30 minutes. Note: works great in a cake pan also.
Apple and Cinnamon Wheel Gluten free and grain free, the PERFECT quick, nutritious snack for kids. Makes 11-12 pieces INGREDIENTS 1 organic apple (cut into a wheel shape) ¼ cup nut butter (almond, cashew, organic peanut butter, etc.) 1 tsp coconut oil Organic cinnamon powder, enough to sprinkle Handful of organic raisins Options: Place celery sticks in between apple slices for a fruit and veggie mix. Sprinkle coconut flakes or ground nuts along with the cinnamon powder. Replace raisins with dried cherries. www.ohwmagazine.com
DIRECTIONS Cut apple into a wheel shape and place onto the plate. In a separate bowl, mix the coconut oil into the nut butter. Drop the nut butter/coconut oil mixture into the centre of your apple wheel. Sprinkle cinnamon powder over the apple wheel. Drop raisins in different spots all over the apple and cinnamon wheel.
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Pet Health
Harness the Power of Your Dog! Skijoring is a way to take your cross-country skiing to a whole new level.
By Shelly Korobanik
E
xhilarating and terrifying are the words I use to describe my very first skijor experience with my two Siberian Huskies! Terrifying because I had only learned to cross-country ski the prior season, and absolutely exhilarating to see the undeniable pleasure my two Siberian Huskies were having running full out and propelling me forward at speeds faster than I could ski on my own! As my dogs and I had cani-crossed for a few years, I had complete trust in them to respond to my voice cues, so I was able to truly enjoy the privilege of experiencing their all-out running speed and pulling power with skijoring…and from that moment on I have been hooked on the sport! So, what is skijoring? Derived from the Norwegian word • fitness classes • snowshoeing • weight pulling • cani-cross & skijoring • trick training • nose work seminars • all positive obedience training
250.308.5457 bark@poochpartners.ca www.poochpartners.ca
skikjoring, meaning ski driving, skijoring is a winter sport in which one or more dogs, horse or motorized vehicle propels a skier forward. With dog skijoring, the cross-country skier wears a skijor belt and the dog or dogs are outfitted with a skijor harness connected together with a skijor line. The two-metre-long skijor line includes a bungee cord to absorb the impact of the dog’s forward motion or any sudden stops by the skier. Using only voice commands, the skier controls the direction and speed of the dogs as they run in front, pulling the skier forward. As the dogs must respond to only verbal cues, adequate training prior to skijoring is imperative for a safe and enjoyable experience. From Huskies, Labs, Samoyed, American Bull Terriers, Staffordshire Terriers, Mastiffs, Golden Retrievers, almost any breed of dog with training and proper equipment can conquer this sport, as most have an innate desire to run and pull! While smaller dogs (under 35 pounds) may not contribute to the skier’s speed, any enthusiastic dog can participate and still enjoy the activity. Besides being physically fit, skijoring dogs need to be taught the classic dog sledding commands to start running, do left and right turns, speed up, slow down, stop, and pass by distractions, such as other skijorers, without interfering with them. Training is best done on foot before putting on the skis, to enable better control of the dog and to provide the opportunity for the person to learn the proper timing of the commands. As the dog is up to two metres in front of the skier, learning to time right and left turn cues can be critical
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Pet Health when you move from being on foot to being on skis! Cani-cross utilizes the same commands as skijoring, so it is the perfect training activity to teach your dog the necessary cues, as well as ensure they are physically fit enough to participate in skijoring. Additionally, you will have the opportunity to become familiar with the
When asked by clients, “When will I be ready to skijor with my dog?” my response is always the same: “When you have trust and confidence in your relationship with your dog.” movement and propulsion forward that your dogs have on your body when harnessed and pulling in front of you. Learning to work with your dog on dry land and developing a working relationship with him is key to ensuring your skijor experience will be a good one! When asked by clients, “When will I be ready to skijor with my dog?” my response is always the same: “When you have trust and confidence in your relationship with your dog.” Obviously, you need to have confidence in your skiing ability, but even the best skiers need to be asking themselves some questions before they harness up their dog to skijor: Do you trust your dog will stop when you ask him to? Will he run by another skier and dog without interfering with them? Will your dog stay on course or go off to chase a squirrel that crosses in front of you? Does your dog trust you enough to not look back for direction and rely on just your voice cues to guide him? By teaching your dog to cani-cross, you will know the answer to all of these questions and will have developed a trusting and strong working partnership with your dog that makes the transition to skijor an easy one. When you are confident that you and your pooch are both physically and mentally ready, your skijor experience will be more enjoyable for you, your dog, and other skiers on the trail. Once you make the decision to suit yourself and your dog up for skijoring, there are a few things to consider before hitting the trails. Research your local nordic ski areas to see if they allow dogs. Being permitted to skijor on groomed trails is a privilege, so be sure to pay any fees and familiarize yourself with any rules prior to hitting the trails. If you want to socialize your dog, do it at a dog park, not on the ski trails, and remember to respect other skiers out on the trails. Consider the risks if you are skiing in areas where there are loose dogs or dogs on retractable leashes, as both of these situations could be detrimental to your skijoring experience. Since that first skijor, I now feel only exhilaration and sheer pleasure to experience this sport, knowing I have a trusting and strong working partnership with my dogs, and you can too! With the proper equipment and some training, your cross-country skiing experience can be taken to the next level by harnessing the power of your dog! n www.ohwmagazine.com
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A pet will love you unconditionally Help support our local not-for-profit animal welfare groups - provide a good home, volunteer or donate today!
Okanagan Health & Wellness Magazine / LMR Publishing
For your free copy of OHW Magazines’ PET Health Issue email: info@ohwmagazine.com Online version available at www.ohwmagazine.com Winter ‘15 - Okanagan Health & Wellness Magazine 37
Upcoming Community Events Jan 25: Walk for Memories Day, part of National Alzheimer Awareness Month, in Vernon, Kelowna and Penticton. Vernon’s walk starts at Kal Tire Place at 9:30 a.m.; Kelowna’s walk starts at 11 a.m. at Kelowna Secondary School; and Penticton’s walk starts at 9:30 a.m. at the Cherry Lane Shopping Centre. Call 1-800-667-3742 for more details or visit www.walkformemories.com. Jan 27: Nature’s Fare Markets and Hayden Fitness Presents Fat, Sick & Nearly Dead a film by Joe Cross at 7:45 p.m. at the Hayden Fitness studio. $5 tickets will support the Alexis Park Elementary Breakfast Program. Visit the events page at www.naturesfare. com for details. Feb 1: The Dirty Feet Snowshoe Fun Run & Walk #1 takes place at Stake Lake in Kamloops. Choose from 5km or 10 km. For more information and to register, visit www.dirtyfeet.ca. Feb 2-6: Master’s Ski Week at Big White. All levels of skiers and snowboarders can enjoy seminars, wine tasting, après high tea, sleigh rides and more. Visit www.BigWhite. com for details. Feb 3: Systems Ecology lecture by systems ecologist Barry Wilson and SASS science teacher Dave Ramsey. Holistic Planning for Today & Tomorrow, 7 p.m. at the Salmar Classic Theatre. Feb 6-15: The 55th Vernon Winter Carnival’s theme will be Carnival of Rock and Roll! To participate, visit www.vernonwintercarnival.com for a list of events. There is something for everyone!
If you’d like to submit an event, please email us at info@ohwmagazine.com.
Feb 7: The Nickel Plate Loppet, an event for all ages, takes place at the Nickel Plate Nordic Centre in Penticton. For more information on the loppet or on the Nickel Plate Nordic Centre, visit www.nickelplatenordic.org. Part of the Kal-West Loppet Series.
Feb 15: The Starting Block/Vernon Winter Carnival 10k. This event takes place at Lavington Elementary School, off Highway 6, east of Vernon. Stop in at the Starting Block in Vernon for details or visit www. interiorrunningassociation.com.
January is… Alzheimer Awareness Month
Feb 15: Overlander Lopper at Stake Lake Nordic Centre. Registration is online at www.zone4.ca, or visit www. overlanderskiclub.com for details. Part of the Kal-West Loppet Series.
February is… Hearth Month Psychology Month March is… Endometriosis Awareness Month Multiple System Atrophy Awareness Month Help Fight Liver Disease Month National Colorectal Cancer Month National Kidney Month National Social Work Month Pharmacist Awareness Month Red Cross Month Feb 7: The Dirty Feet Snowshoe Fun Run & Walk #2 takes place at Big White in Kelowna. Choose from 5km or 10 km. For more information and to register, visit www.dirtyfeet.ca. Feb 9: Sovereign Lake Family Day, a great way to introduce you and your family to Nordic skiing! Tickets and rentals for 2 adults and 2 children for $45 plus tax. For more information, visit www.sovereignlake.com, or call 250-558-3036.
Feb 21: The Dirty Feet Snowshoe Fun Run & Walk #3 takes place at Silver Star in Vernon. Choose from 5km or 10 km. For more information and to register, visit www.dirtyfeet.ca. Feb 28: The Dirty Feet Snowshoe Fun Run & Walk #4 takes place at Sun Peaks Resort. Choose from 5km or 10 km. For more information and to register, visit www.dirtyfeet.ca. Mar 7-8: Body & Soul Wellness Fair in the Vernon Recreation Centre Auditorium 10 a.m. - 5 p.m. Come explore and celebrate your physical, mental, and spiritual health. Visit http:// www.bodyandsoulwellnessfair.com for more details. Mar 8: The Sovereign Lake Loppet. Visit www.sovereignlake.com for details. Part of the Kal-West Loppet Series. Mar 13: Annual St. Patrick’s Day Nordic Tour at Silver Star. Enjoy a meal and a guided tour to Paradise Camp where a chef and his team prepare fresh inspired dishes. Call 250-558-6019, or visit www.skisilverstar.com for details.
Visit the Local Winter Markets throughout the Okanagan Shuswap Farm & Craft Market October - April 15, 2015 Tuesdays & Fridays 8 a.m. - 12:30 p.m. Centenoka Park Mall, Salmon Arm www.shuswapfarmersmarket.com All Organic Farmers Market Every 2 weeks on Wednesday, 3 p.m. - 5 p.m. 1801 30th Street NE, Salmon Arm
Kelowna Farmers & Crafters Winter Market November - March, 2015 Saturday mornings 9 a.m. - 1 p.m. Parkinson Rec Centre, Kelowna www.kelownafarmersandcraftersmarket. com
Coldstream Farmers Market All Year Every Friday 2:30 p.m. - 6 p.m. 9909 Kalamalka Lake Rd. Vernon Vernon Indoor Farmers Market Fridays 12 p.m. - 4 p.m. Kal Tire Place, Vernon wwww.vernonfarmersmarket.ca
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