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WINTER 2023•2024 FEATURES 6

NEWS & NOTES Green tea catechins can prevent influenza; Is curcumin effective for long haul Covid?; Gluten-free Diet Relieves Chronic Back Pain; How Vitamin D Can Prevent & Treat Diabetes

12 KICK THE SUGAR HABIT With Low-Glycemic Alternative Sweeteners

18 7 COMMON BOWEL DISORDERS Natural remedies, vitamins, and dietary solutions by Zoltan Rona, MD, MSc

24 FIND YOUR AUTHENTIC SELF by Uncovering Negative Behaviour Patterns

28 COMMUNITY NEWS Family Fun at Toronto Botanical Garden

DEPARTMENTS 31 CLASSIFIEDS Buy/Sell; Health Products; Office space for rent

30 CALENDAR OF EVENTS Events, Classes, and Workshops Across Ontario

31 SERVICE DIRECTORY Toronto’s Comprehensive Monthly Health Resource ............................................................................................... Editor’s note: All Vitality articles represent the views of the writer, and not necessarily those of the publisher. We accept no responsibility for the variability in outcomes achieved by the usage of these views, and they are not meant to replace the advice of a physician. Cover photo: Rosehips on a Snowy Branch

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VITALITY MAGAZINE – WINTER 2023 / 2024

for low-glycemic alternatives that Woodford looking are tasty enough to substitute for sugar. Julie’s tips on stevia and monk fruit extract as alternative sweeteners is very helpful for Files those who don’t mind the unusual taste.

OPINION

ell, here we are! Made it through another year. And what a year it was. For me, one healthcare trend that stood out the most was the steady loss of faith in Western medicine. In fact, many Canadians have finally realized that our healthcare system is underfunded, overworked, and lacking the tools needed to prevent or cure the chronic ailments of our population. The silver lining in this cloud is the fact that we are now compelled to fall back upon nature’s resources to prevent and even treat disease, just like our ancestors did. Already we are seeing many people taking matters into their own hands by exploring a healthier diet and lifestyle along with natural remedies for everything from arthritis to colds to depression. Meantime, here in the Winter issue of Vitality, we’ve compiled numerous natural solutions for winter ailments. For example, those who find that the rich foods of the holiday season leave them feeling bloated and constipated will want to check out Zoltan Rona’s feature on “Natural Remedies for Bowel Disorders.” His advice on using vitamin C and magnesium to flush the intestines will be of interest to those ready to get their plumbing humming. And Nutritionist Julie Daniluk’s feature on “Kick the Sugar Habit” will be a welcome guide for folks with a sweet tooth

VITALITY MAGAZINE – WINTER 2023 / 2024

And her recipe for Cauliflower Rice will be a godsend for many who can’t handle eating regular rice due to blood sugar problems such as insulin resistance and hypoglycemia. (Starches like rice, bread, and potatoes can spike the blood sugar levels pretty fast, followed by the inevitable crash which can send us to the couch for a nap soon afterwards.) So with resources like this at hand, there is hope for those of us who wish to get through the festive season without going into blood sugar shock, feeling blocked and bloated, and packing on too many pounds. Also worth noting is our News & Notes section which puts the spotlight on green tea catechins for preventing influenza, and the positive effect of curcumin on long haul Covid recovery. And another report provided courtesy of the Orthomolecular News Service (ONS) (page 9) details how vitamin D can work to prevent and even treat diabetes. With Type 2 diabetes affecting more than 460 million people worldwide, the need for effective treatment has never been greater. This report by the ONS contains fascinating research which points to vitamin D as a powerful tool that can be used by anyone at risk of diabetes, at a much lower cost and with fewer side effects than typical diabetes medications. Author of the report, Max Langen, states: “Besides lowering the risk of developing Type 2 diabetes, vitamin D also helps to reverse the disease. In patients with Type 2 diabetes and low vitamin D levels, supplementation with vitamin D significantly lowered blood glucose levels (fasting glucose level and long-term blood glucose value HbA1c) and improved insulin resis-

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tance.” The extended version of the report, posted on our website, also covers the use of vitamin D for Type 1 diabetes and gestational diabetes, along with 53 scientific references. By the way, the escalating public interest in natural solutions for health problems is evidenced by the increasing traffic to our website. There you can find articles on hundreds of health topics by doctors, naturopaths, nutritionists, and other professionals. All of it is free of charge to read, share, and download. You can also post comments and questions at the end of any article. Further, we are now sharing lots of videos on our Twitter feed from other health sources too. Follow us at @VitalityOnline Have a great winter! Julia Woodford, Editor www.vitalitymagazine.com

NEWS & NOTES

Research reports on Nutrition, Health & Anti-Aging from Around the World

GREEN TEA CATECHINS CAN PREVENT INFLUENZA AND OTHER RESPIRATORY INFECTIONS

273 Japanese healthcare workers were randomly assigned to receive, in single-blind fashion, high-dose catechins (a drink containing 57 mg of catechins 3 times per day), low-dose catechins (a drink containing 57 mg of catechins once a day), or a placebo drink for 12 weeks, from December 2017 through February 2018. The amount of catechins consumed in the high-dose group (171 mg per day) was equivalent to one cup of green tea per day and included 60 mg of epigallocatechin gallate (EGCG), 54 mg of epigallocatechin, and lesser amounts of five other catechins. The incidence of acute upper respiratory tract infections was 26.7% in the placebo group, 28.2% in the low-catechins group, and 13.1% in the high-catechins group (p=0.03 for high-dose

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reduced the number of days with cold or ‘flu symptoms by 36% compared with placebo (p<0.002). Furushima D, et al. Prevention of acute upper respiratory infections by consumption of catechins in healthcare workers: a randomized, placebocontrolled trial. Nutrients. 2019;12:E4.

IS CURCUMIN AN EFFECTIVE TREATMENT FOR COVID-19?

One cup of green tea daily decreased incidence of respiratory infections by 50%; curcumin may reduce mortality in Covid-19 patients

catechins vs. placebo). Comment: Catechins are a group of flavonoids found mainly in green tea. These compounds have demonstrated antiviral activity in vitro. The results of the present study suggest that about one cup of green tea per day, or an equivalent amount of green tea catechins, can decrease the incidence of upper respiratory tract infections by about 50%. These findings are consistent with those from previ-

ous studies. In a study of elderly nursing home residents, gargling with an aqueous solution of green tea catechins three times per day significantly reduced the incidence of influenza. The concentration of catechins in the gargles was about half the concentration of catechins in green tea beverages. In a double-blind study of healthy volunteers, administration of a proprietary green tea extract (1 capsule twice a day for 3 months)

140 patients hospitalized in Maharashtra, India with Covid-19 were randomly assigned to receive, in double-blind fashion, 525 mg of curcumin with 2.5 mg of piperine (to enhance curcumin absorption) twice a day or a probiotic as a placebo. Treatment was continued for 14 days. Critically ill patients and those requiring mechanical ventilation were excluded from the study. Compared with the placebo group, the curcumin group had earlier improvement of symptoms (fever, cough, sore throat, and breathlessness), less deterioration, better ability to maintain oxygen saturation above 94% on room air, shorter hospital stay, and a lower mortality rate (2.9% vs. 15.7%).

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Comment: Curcumin, an constituent of active Curcuma longa (turmeric), has anti-inflammatory, antioxidant, antiviral, antithrombotic, and anti-proliferative effects, which make it a promising candidate for the treatment of Covid-19. In the present study, administration of curcumin (combined with piperine) was associated with improved clinical outcomes and a lower mortality rate in patients hospitalized for Covid-19. Unfortunately, the way in which the study was presented made it difficult to conduct a critical analysis. For many of the parameters assessed, the statistical significance was described as “not applicable.” For some of the other parameters the benefit of curcumin was not statistically significant compared with placebo, and for a few it was significant. Followup studies are warranted to determine whether the benefits reported in this study can be confirmed. Pawar KS, et al. Oral curcumin with piperine as adjuvant therapy for the treatment of COVID-19: a randomized clinical trial. Front Pharmacol. 2021;12:6693

GLUTEN-FREE DIET RELIEVES CHRONIC BACK PAIN

A retrospective study was conducted on 110 patients from a rheumatology clinic in Spain who had chronic refractory low back pain (mean duration, 15 years) and who had followed a gluten-free diet at the recommendation of the clinic for at least 4 months. Ninety five patients (86.3%) were diagnosed with spondyloarthritis by a rheumatologist and 83 (75.5%) were diagnosed with fibromyalgia. All patients tested negative for celiac disease (antitissue transglutaminase antibodies and anti-deaminated gliadin peptide) before starting the diet. Eighty-seven patients (79%) improved; 48% had a remission of low back pain, 31% were able to return to work, 53% were able to decrease analgesic use by at least 50%, and 21% were able to discontinue opioids. Of 56 patients who tried reintroducing gluten into their diet, 54 (96.4%) had a recurrence of symptoms while eating gluten. Patients with a history of aphthous ulcers and those with a family history of celiac disease

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were significantly more In this study, consumption of a gluten-free diet likely to benefit from the produced marked gluten-free diet than patients improvement in patients without such a history. Five of seven patients with anky- with chronic low back pain losing spondylitis and 48 with features of spondyloarthritis and/or (58%) of 83 patients with fibromyalgia fibromyalgia had substantial improvement on the glutenfree diet. Comment: In this study, consumption of a gluten-free diet produced marked improvement in a high proportion of patients with chronic low back pain with features of spondyloarthritis and/or fibromyalgia. The true response rate to the gluten-free diet at this clinic was probably lower than what was reported because patients who did not complete four months on the diet were not included in the analysis. It is likely that some patients discontinued the diet before four months because of lack of improvement. Nevertheless, a trial of a gluten-free diet should be considered for all patients with chronic low back pain of the type described in this paper. Isasi C, et al. Non-celiac gluten sensitivity and chronic refractory low back pain with spondyloarthritis features. Med Hypotheses. 2020;140:109646.

The above reports are by Dr. Alan Gaby, author of “Nutritional Medicine,” a textbook for healthcare professionals and educated nonprofessionals. The 3rd edition of this comprehensive textbook was released in November 2023. More information at: https://doctorgaby.com/ These reports are reprinted with permission from Townsend Letter: The Examiner of Alternative Medicine. For information about subscriptions, visit: www.townsendletter.com, info@townsendletter.com) ESSENTIAL OILS IMPROVE INDOOR AIR QUALITY AND HELP TO PREVENT ILLNESS

As we move inside to escape the winter cold, indoor air quality becomes more important than ever. So it’s a perfect time to introduce essential oils into the home to freshen the air, kill germs, and sanitize surfaces. One popular essential oil recipe combines oil of clove, cinnamon, rosemary, and eucalyptus. This blend, known as “Thieves”, is thought to have been invented during the time of the Bubonic Plague back in 1413 by thieves who used it for protection while robbing corpses of plague victims. The story goes that the thieves would put the oil blend on their hands, temples, and face masks, believing it to have antibacterial and antiviral properties. Today, the Thieves formula is available as an essential oil blend, or an ingredient in hand sanitizers, home cleaning, and personal care products. An easy way to refresh the air in any room is to put a few drops of the Thieves blend, or individual essential oils such as eucalyptus or lemon, in a bowl of water in the room. As the water evap8

VITALITY MAGAZINE – WINTER 2023 / 2024

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orates the essential oil is released into the air. This is a safe, nontoxic alternative to chemical air fresheners that may contain carcinogens. For more information, see the article by Sabina DeVita at: https://tinyurl.com/essentialoilsindoorcleaning

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(To read about a National Institutes of Health Study on antiviral essential oils for Covid, visit: https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC7427755/) HOW VITAMIN D CAN HELP TO PREVENT AND TREAT DIABETES

by Max Langen Orthomolecular News Service More than 460 million people, almost 6% of the world's population, are suffering from Type 2 diabetes. Over 1 million deaths per year can be attributed to this condition, which makes it a leading cause of death. And the number of new cases is constantly increasing worldwide. By 2030, more than 7% will be suffering from Type 2 diabetes. Besides the high number of fatalities caused by diabetes in “normal” non-pandemic years, it is also one of the most important risk factors for severe or fatal courses of Covid19. A new meta-analysis shows that diabetes is responsible for 17% of deaths from Covid-19. Diabetes is a strong risk factor for fatal courses of infectious diseases. To date, there are more than 7.5 million official Covid-deaths. Based on the results of the new meta-analysis, approx. 1.3 million of

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VITALITY MAGAZINE – WINTER 2023 / 2024

these deaths could have been avoided if no one in the world suffered from diabetes. Diabetes has various causes and risk factors, including an unhealthy pro-inflammatory diet, lack of physical activity, overweight/obesity, several micronutrient deficiencies, and mitochondrial dysfunction. Diabetes can be greatly reduced and even reversed using a low-carbohydrate diet, a ketogenic diet, or intermittent fasting. However, this article will focus on the role of vitamin D.

Type 2 Diabetes

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PREVENTION: Recent evidence shows that a sufficient intake of vitamin D can protect from the most common forms of diabetes: Type 2, Type 1 and Gestational Diabetes. Meta-analyses of observational studies have shown that a low vitamin D level is an independent risk factor for the development of Type 2 diabetes. Individuals with a vitamin D level >25 ng/ml had a 43% lower risk of developing Type 2 diabetes than those with a severely deficient level below 14 ng/ml. Similarly, another study with people who had normal glucose levels or prediabetes showed that those with a vitamin D level above 28 ng/ml had a 42% lower risk of developing or progressing to Type 2 diabetes compared to those with a level below 18 ng/ml. However, the optimal range is well above 30 ng/ml. In a trial with women who were suffering from insulin resistance (which is the preliminary stage of Type 2 diabetes) and had a deficiency of vitamin D, daily supplementation of 4,000 IU for several months improved insulin resistance and insulin sensitivity more than a placebo. Importantly, insulin resistance was most strongly improved at or above a vitamin D level of 32 ng/ml. They found that the optimal level for the reduction of insulin resistance and thus for the prevention of Type 2 diabetes was between 32 and 48 ng/ml. In line with this finding, a study conducted by the health organization Grassrootshealth showed that a level of 41 ng/ml is associated with a 60% lower risk of developing Type 2 diabetes compared with a level of 22 ng/ml. Several meta-analyses of RCTs (randomized controlled trials) showed that the association between a higher vitamin D level and a lower risk of Type 2 diabetes is causal and dose-dependent. In patients with prediabetes, supplementation of vitamin D significantly reduced the risk of progressing to Type 2 diabetes. Supplementation to a higher vitamin D level (≥ 50 ng/ml vs. ≤ 30 ng/ml) reduced the risk for diabetes by a larger amount (76%). The higher the level achieved, the more beneficial effect, up to ~60 ng/ml. This effect was more pronounced in non-obese patients. Since people with more weight or body fat need more vitamin D to reach a healthy level, it is likely that obese people did not receive the amount of vitamin D they www.vitalitymagazine.com

required and therefore did not experience the risk of developing diabetes. Therefore, it is same strong risk reduction as the non-obese not surprising that diabetes is on the rise people. Patients with prediabetes who worldwide. The vitamin D insufficiency sitreceived vitamin D also had a ~50% greater uation is severely disease-promoting. chance of reversing to a normal pre-diabetic On the other hand, if all people had a very state. The optimal vitamin D dose depends on sunny level of vitamin D (40-60 ng/ml), many factors including the body weight and probably most cases of Type 2 diabetes could magnesium status. Vitamin D levels higher be prevented, which would also help to prethan 150 ng/ml can contribute to toxicity but vent many of the yearly one million deaths Recent evidence shows are rare. from diabetes. Further, as described above, Direct mid-day summer sunlight on the that a sufficient intake of more than a million deaths from Covid-19 are vitamin D can protect skin can make adequate vitamin D with attributable to diabetes. Thus, a widespread from the most common enough skin exposure. However, sunlight correction of the worldwide vitamin D defiforms of diabetes: does not cause vitamin D toxicity because at ciency would have resulted in fewer deaths Type 2, Type 1 and high vitamin D levels the body stops making from infectious diseases like Covid-19. Gestational Diabetes it. Exposure to sunlight when the sun is less Many doctors and researchers tried years than 45 degrees above the horizon, or to sunlight through a ago to inform the public and governments about the “vitglass window, though it can cause tanning, does not pro- amin D deficiency pandemic". Yet there was hardly any duce vitamin D (UVB light is required). interest in solving this tragedy. The reason is clearly Most of us don't get enough vitamin D from our limited described in an article by William Grant. If your doctor exposure to sunlight, especially in the winter. And although tells you that a vitamin D level between 20 and 30 ng/ml dermatologists warn that sun exposure can cause skin can- is a “sufficient level”, refer to that article and explain that cer, recent evidence suggests that moderate sun exposure such levels are severely insufficient and strongly increase (that produces vitamin D) may be protective against cancer. the risk of developing disease conditions such as infecSince 75% of the global adult population has an insuffi- tions and diabetes. Continued on page 22 cient vitamin D level (< 30 ng/ml), most are at increased

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Calendula, Nasturtium, and Rosehips

Kick the Sugar Habit with Tasty Low-Glycemic Alternative Sweeteners

DECADENT PIZZA DIP WITH VEGETABLES

1) DAIRY: Many people do not realize that dairy naturally contains sugar and that many dairy products have added sugar even when they do not taste that sweet. It is not until you break down lactose into its simple sugars that you taste the sugar content. But beyond the naturally occurring sugar, we need to be aware that fruit-bottom yogurts often contain up to 30 grams of added sugar. Ice cream is obvious, but many people make the mistake of thinking frozen yogurt is a good alternative. I know that yogurt contains calcium, magnesium, protein and probiotics, which can seem like a better choice. However, yogurt is also high in sugar and if you are intolerant to it, it becomes inflammatory. Alternatives: Look for unsweetened coconut yogurt and add fruit and nuts for a great breakfast choice.

ugar hides in all kinds of foods. It’s not just about what’s in the sugar bowl anymore. Consider this: You wake in the morning and have some yogurt with granola and a glass of orange juice. Most yogurt is sweetened with sugar, making it more like thawed ice cream, and the carbs in commercial granola immediately turn to sugar once they hit the tongue. And that glass of orange juice? It’s been stripped of any fibre and is just a sweet beverage. This combination of yogurt and juice probably contributes 30 grams of sugar to your day. A high sugar intake 2) SMOOTHIES: Did you know that the average in the morning is processed super-fast in the body, and by smoothie can contain between 40 and 80 grams of sugar in 10:30 am you’re craving something else. You go to the cofa 20-ounce cup? fee shop and get a coffee (with sugar) and a muffin, thinkAlternatives: Avoid all commercially made smoothies. ing that the muffin is at least healthier than a doughnut or Instead, make your own smoothies at home with frozen a cookie. But it’s filled with sugar and berries, coconut milk, coconut oil, highrefined flour, which contributes another 5 quality collagen protein powder or a seed to 10 grams of sugar to your day, on top of protein like pumpkin or hemp protein and the sugar in your coffee. You’re already at maybe even an avocado to swap out the more than 40 grams of sugar, and it’s not banana. I find that this keeps me satisfied even lunchtime. It can add up fast. and able to fight off hunger. Throughout the day, as your energy hits highs and lows, you may end up feeling 3) MEAL REPLACEMENT BARS: You cranky as you go home starving and raid the may think these products are healthy fridge before supper. At the end of the day because they are called a meal replacement, after gorging on whatever food is at hand, but most bars are simply square cookies. you feel disappointed with yourself. The KETO MOCK MOJITO is a They can contain high-fructose corn syrup, Here are some common sources of added great sugar-free beverage to enjoy at social gatherings cane sugar, and glucose syrup. Some can sugar in the North American diet: 12

VITALITY MAGAZINE – WINTER 2023 / 2024

Photos by Bethany Bierema and Alan Smith

Editor’s note: The winter season is upon us, and with it comes a plethora of sugary ingredients hiding in everyday comfort foods and festive specials. Here to help us avoid the sugar traps with healthy alternatives is Julie Daniluk with an excerpt from her popular book, “Becoming SugarFree” (Penguin, Random House Canada).

BY JULIE DANILUK, RHN

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contain 10 to 30 grams of added sugar. It is terrible that even bars marketed for weight loss have added sugars that cause inflammation and blood sugar imbalances. Alternatives: Look for low-carb protein bars sweetened with monk fruit or stevia. You can also eat sugar-free jerky (organic beef or turkey) or pack some guacamole in the bottom of a mason jar and then top it with chopped veggies for dipping. 4) BREADS: In his landmark book Wheat Belly, Dr. William Davis reported that eating two slices of whole wheat bread can increase blood sugar more than two tablespoons of pure sugar. Even if you avoid white bread, brown bread is often coloured with molasses (from cane sugar). And even if you carefully read the labels to avoid sugar, remember that flour breaks down into sugar, and that process starts as soon as it enters your mouth. Some people think that if a bread is sprouted, it is healthy. Although it doesn’t appear to cause as drastic a blood sugar spike as whole grain or white breads, it still spikes blood sugar in some people because of the grain content. Alternatives: Look for commercial or homemade alternatives in the recipe section of my book that use nuts (almonds), seeds (coconut), and fibre (psyllium) as a replacement for grains. These are delicious options for your dips, veggies and sandwich ingredients.

Tips to Kick Cravings Consider this strategy for a day without refined sugars. You wake in the morning and have a healing smoothie filled with fats or a couple of scrambled eggs with some sauteed spinach on the side. This leaves you feeling full and satisfied and with enough energy to make it to lunch without the need for a sugar fix. For lunch, enjoy some protein with vegetables, then maybe have a snack of nuts and seeds in the afternoon. At supper, you again have warm veggies or a delicious soup or yummy stir-fry – all without sugar. You end the day feeling positive, uplifted, ready for tomorrow

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Well Being

Starts in the Aura

and proud of your decisions. It’s all about making choices – and you can start today. After you read through the ways to replace sugar in your life, you can explore the recipes at the back of my book to help you get into a wholesome way of sugar-free eating. If you find yourself craving a sugar Cauliflower Fried Rice is a fix in this stage, there are a dish that’s tasty and very low in carbohydrates tfew things you can try to kick the craving: A) Eat a fibre-rich vegetable. Before eating something sweet, enjoy fibre to reduce hunger and cravings. The best food for this is artichoke hearts packed in water or olive oil. They make everything taste sweeter while at the same time cleansing the liver and reducing hunger hormones. B) Try something bitter to reduce sugar cravings. A bitter herbal tincture, such as gentian root, works great as a stomach tonic, helping you to assimilate food. It also kills yeast in the body, which is behind a lot of cravings. You can also eat bitter vegetables such as endive and rapini. C) Enjoy something sour. Acetic acid, the active ingredient in vinegar, helps keep food in the stomach for a longer period, delaying the release of the hunger hormone ghrelin. Vinegar also improves digestion, and it helps you feel full faster and for a longer period. Sour flavour also reduces the need for salt. (Ed. note: Recommended brand – Filsinger’s Unpasteurized Apple Cider Vinegar.) D) Eat something rich in good fats. Avocado contains epigallocatechin gallate (EGCG), which increases the hormone CCK that is responsible for creating the feeling of satiation. Feeling full between meals is the greatest weapon against the battle of the bulge. EGCG also stimulates your metabolism by activating thermogenesis, which means that your cells are burning energy – including fat. E) Go all-natural. If all else fails, enjoy something with your new unrefined, natural sweetener options.

Recipes That Bust Sugar Cravings

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KETO MOCK MOJITO (Serves 1) I love the fact that this drink is a great option when you don’t want to consume alcohol or sugar at social events. It has become my favourite drink to order, as most bars have sparkling mineral water, mint leaves and fresh lime juice. I like to add monk fruit sweetener, which I carry in my purse. Rum is made from fermented cane sugar, so it is important to avoid it when embracing a sugar-free lifestyle. You can double this recipe and use a standard www.vitalitymagazine.com

bottle of sparkling mineral water for a great party share. 1/2 cup fresh mint leaves 2 to 3 Tbsp lime juice (1 to 2 limes) 8 to 10 drops pure monk fruit extract (or 4 to 5 drops liquid stevia) 1 teaspoon inositol powder (optional) 1/2 cup ice cubes 1-1/2 cups sparkling mineral water 1. Place the mint in a sturdy 16-ounce glass and bruise it with a wooden muddle or spoon. Place half of a squeezed lime in the bottom of the glass. 2. Add the lime juice, monk fruit and inositol powder (if using). Muddle, add the ice cubes and top with sparkling mineral water. Adjust sweetness to taste and serve cold. CAULIFLOWER FRIED RICE (Serves 6) Once I discovered cauliflower rice, I wondered why it took so long for the world to catch on to this amazing innovation. It is delicious and incredibly low in carbohydrates. If you add in the protein-rich mushrooms or eggs, this recipe can become a hearty main dish that travels well to work or school. For those enjoying a higher carb menu, the pineapple adds a nice sweetness to the dish. 2 Tbsp avocado oil, coconut oil or vegan butter

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1-1/2 cups chopped red or yellow onion (1 medium onion) 1-1/2 cups mushrooms or small broccoli florets (optional) 1 to 2 cloves garlic, chopped (or 1/2 tsp garlic powder) 1/2 teaspoon unrefined pink salt 2 to 3 tsp mild curry powder or spice blend (see Tip) 3 Tbsp coconut sauce or wheat-free tamari (optional) 3 cups cauliflower rice (about 1 medium head) 1 cup fresh or frozen sweet peas 1 Tbsp grated fresh ginger (or 1⁄2 teaspoon ground ginger) 1 cup chopped fresh pineapple (optional) 1 to 2 large eggs, whisked (optional) Fresh flat-leaf or curly parsley or cilantro, for garnish Hoisin Sauce (recipe page 221 in my book), to taste 1. In a large saucepan or pot, heat the avocado oil over medium heat. Add the onion, mushrooms (if using) and garlic. Cook, stirring frequently, until the onion is soft and translucent, about 3 minutes. 2. Add the salt, curry powder, and coconut sauce (if using) and cook for an additional 2 to 3 minutes until fragrant. 3. Add the cauliflower rice, sweet peas, ginger, and pineapple, if using. Cook until completely warmed through, about 5 minutes. 4. Add the whisked egg (if using) and cook for 1 minute more. 5. Adjust the seasoning to taste. Top with the chopped parsley or cilantro and add Hoisin Sauce, if desired. Tip: If you want to make your own spice blend, mix together 1 teaspoon turmeric, 1 teaspoon ground cumin, 1⁄2 teaspoon ground ginger and 1⁄2 teaspoon cinnamon. PIZZA DIP AND VEGETABLES (Serves 8) Imagine all of the tasty flavours of a pizza baked into a deliciously warmed dip. If you don’t have a sensitivity to the nightshade family of plants (and can tolerate tomatoes), these nutritional superstars will benefit you with their impressive antioxidant profile. Although raw tomatoes are delicious, it is best to consume them after they have been cooked to maximize the availability of the antioxidant carotenoids beta-carotene, lutein, zeaxanthin and lycopene. My family likes to pair this dip with Baba’s Bread, Chewy Baguette or Corn-Free Tortilla Chips or use it as a sauce to create a Cassava Tortilla pizza. (Recipes in my book.) Pizza Dip 2 Tbsp extra-virgin olive oil 1 cup finely chopped red or yellow onion 2 cloves garlic, minced 1 can (28 ounces) crushed tomatoes (see Tip) 16

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2 Tbsp tomato paste (see Tip) 1 Tbsp Italian seasoning 2 tsp dried basil 3 drops pure monk fruit extract (optional) 1/2 tsp unrefined pink salt (optional) 1/2 cup crumbled vegan cheese 1/4 cup sliced pitted black or green olives or capers 1/2 cup sliced marinated artichoke hearts 12 fresh basil leaves, for garnish Vegetables 3 green zucchini, sliced into sticks 3 yellow zucchini, sliced into sticks 1 bunch asparagus, trimmed and sliced into sticks 1 red sweet pepper, seeded and sliced into sticks 2 cups snap peas Tip: To save time, you can use sugar-free organic tomato sauce as a substitute for the crushed tomatoes and tomato paste, but you may have to simmer it for longer (up to 45 minutes, depending on how watery your sauce choice is) before adding the toppings and baking. 1. In a 12-inch cast-iron skillet or oven-safe saucepan, heat the olive oil over medium heat. Add the onion and garlic and cook, stirring occasionally, until softened, about 5 minutes. Add the tomatoes and their juice, tomato paste, Italian seasoning, basil, monk fruit (if using) and salt. Stir to combine, then simmer for 30 minutes until the sauce thickens. 2. Meanwhile, preheat the oven to 350°F. Remove the pan from heat and top the sauce with vegan cheese, olives, and artichoke hearts, if using. Bake for 10 minutes, until the cheese is melted and the toppings are warmed through. Garnish with the fresh basil (if using) and serve with the vegetables for dipping. Ed. note: This article is excerpted from a longer one that contains additional recipes. To see the extended version of article, go to: https://vitalitymagazine.com/article/kickthe-sugar-habit-with-tasty-low-glycemic-alternatives/ Author bio: Julie Daniluk is a highlysought-after anti-inflammatory expert, speaker, and award-winning author of 4 bestselling books. Her passion is to speak in venues where she blends her skills and experience in fun and positive ways to provide breakthrough results with her audiences. Be sure to check out her Thrive Hive Community at www.ThrivewithJulie.com and recipes at www.JulieDaniluk.com Follow her on Facebook, Twitter, Instagram, TikTok, and Youtube @JulieDaniluk To purchase Julie’s book “Becoming Sugar-Free” or to learn about her other offerings, please visit: https://www.juliedaniluk.com/becoming-sugar-free-book www.vitalitymagazine.com

VITALITY MAGAZINE – WINTER 2023 / 2024

7 Types of Bowel Disorders

Seven Common Bowel Disorders

Natural Remedies for

by ZOLTAN P. RONA, MD, M.Sc.

1) IRRITABLE BOWEL SYNDROME (IBS) is one of the most common gut diagnoses, affecting an estimated 12% of the population. Symptoms include abdominal pain or discomfort that comes and goes, diarrhea or constipation, or a change in bowel habits. These symptoms can be caused by stress, food intolerances, and bowel infections as well as more serious conditions involving chronic inflammation or tumours. Gastroscopy and colonoscopy may be required to get an accurate diagnosis, as well as other tests such as abdominal ultrasound, food intolerance testing, and testing for gluten intolerance. Treatments depend on lab test results. Infections such as SIBO (small intestinal bowel overgrowth), Candida, or other infections like H. Pylori need to be ruled out. Food intolerance testing can be done by the elimination technique or through the IgG RAST blood test that measures antibodies against at least 200 foods. Diet changes, digestive enzymes, oregano oil, probiotics, L-glutamine and berberine can all be helpful depending on the findings.

f all the patient complaints that have come into my 2) INFLAMMATORY BOWEL DISEASE (IBD) – includes office during the past 45 years, bowel disorders top the list. These include inflammatory bowel diseases like Crohn’s Disease and Ulcerative Colitis. Once either of Crohn’s Disease and Ulcerative Colitis. Also on the list are these conditions is diagnosed the usual medical advice consists of prescriptions for immunosuppresirritable bowel syndrome (IBS) featuring sive drugs. Or in more advanced cases surgery chronic diarrhea or constipation, as well as is prescribed to remove severely inflamed diverticulitis and various infections with virusbowel tissue. Conventional medicine usually es, bacteria, fungi like Candida and parasites, gives no advice on diet or nutritional suppleceliac disease and others. ments. All of these bowel disorders can affect digesFrom a more natural approach, using the tion of nutrients from foods and cause sympSpecific Carbohydrate Diet that avoids grains toms such as malabsorption, bloating, abdomiand grain products, sugar, and lactose can be nal pains, cramps, incontinence, gas, diarrhea very effective at reducing gut inflammation. and constipation. I first heard of this diet from the book by the Some doctors say that death begins in the Using the Specific late Elaine Gottschall called Breaking the colon. The small and large intestines can be Carbohydrate Diet that Vicious Cycle which is an excellent resource affected leading to complications such as avoids grains, sugar, and for anyone suffering from either condition joint inflammation and skin conditions such lactose can be very as acne, eczema, psoriasis and other forms effective at reducing gut or one of many chronic diarrhea concerns. of dermatitis. Other long-term complicainflammation 3) CELIAC DISEASE – is an autoimmune tions can be malnutrition causing weight loss and deficiencies in vitamins and minerals. Anemia, disease that can usually be reversed by avoiding gluten, anxiety, insomnia and depression can also result. In the by taking digestive enzymes, and by improving vitamin long term the risks become elevated for severe anemia and D levels in the body. Common symptoms of this condicancer. As well, you may have heard about the gut-brain tion involve abdominal pain, bloating, diarrhea or consticonnection. What happens in the gut can translate into pation, anemia, fatigue, joint pain, depression and anxiety. Weight loss or weight gain can also occur with celiwhat results in the brain and lead to mental illness.

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ac disease, but that depends on the individual. Blood testing can diagnose the condition but a trial of a gluten-free diet can often reverse the condition in many cases. The book by Dr. William Davis called Wheat Belly is a good one to read for more information on this increasingly common condition. Also recommended is Dr. David Perlmutter’s book Grain Brain which details the gut-brain connection. 4) DIVERTICULOSIS is a condition usually detected by colonoscopies when a weak area of the colon gives way to pressure creating a little sac or pouch. Constipation can make this condition worse and needs to be prevented. This pouch can become clogged leading to inflammation and damage to the large bowel. Antibiotics are often prescribed to prevent the spread of infection (diverticulitis) into the blood and sepsis. Following a high fibre diet and using magnesium citrate and vitamin C regularly can help prevent the condition. Optimal doses of these two supplements vary from person to person. L-glutamine supplementation helps heal the lining of the gut. In rare cases, surgery might be needed. 5) HEMORRHOIDS – This is a common bowel disorder affecting at least half of all people during their lifetime. When enlarged, hemorrhoids an cause itching, mucous discharge, and bleeding. The blood from hemorrhoids is usually bright red in colour. This bright red colour distinguishes it from blood that originates from higher up in the intestine which is usually much darker and more alarming as it could represent inflammatory bowel disease and possibly bowel cancer. Colonoscopy is usually needed to make a diagnosis whenever blood loss is seen. Chronic blood loss can lead to anemia and its complications. Hemorrhoids can be caused by being overweight, lifting heavy objects often, aging, pregnancy and delivery, heredity, constipation or chronic diarrhea, the overuse of laxatives or enemas, and spending excessive amounts of time sitting on the toilet or at a desk. To avoid surgery and relieve symptoms of hemorrhoids, eat more high fibre foods (30 to 40 grams) like avocados, figs, lentils, nuts, flaxseeds, psyllium husks, chia seeds, quinoa, apples, plums and prunes. Drink at least two litres of water daily if you are an adult without heart or kidney health issues, and use magnesium citrate and high dose vitamin C if you have a chronic constipation problem. Other natural remedies that are proven effective include horse chestnut extract, witch hazel or aloe vera applied topically, and pycnogenol. Also helpful are various hemorrhoid creams containing turmeric and tea tree oil. Avoid alcohol and spicy foods and supplement with a broad spectrum probiotic. Avoid straining at stool and carrying heavy objects. Continued on next page www.vitalitymagazine.com

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6) LEAKY GUT SYNDROME – According to Harvard Health, “An unhealthy gut lining may have large cracks or holes, allowing partially digested food, toxins, and bugs to penetrate the tissues beneath it. This may trigger inflammation and changes in the gut flora (norUse magnesium citrate mal bacteria) that could lead to and high dose vitamin C problems within the digestive daily to help alleviate a tract and beyond.” The lining of chronic constipation the gut is just one layer thick problem and easily damaged, leading to greater permeability. This condition is not recognized by conventional medicine but can be detected with live cell microscopy. Treatment depends on the diagnosis and signs of toxicity and deficiencies. Common causes include inflammatory bowel disease, HIV/AIDS, chemotherapy, NSAIDS like ibuprofen, as well as food allergies and gut infections.

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Determining the causes of digestive signs and symptoms can be difficult. Doctors use ultrasound, X-rays, CT scans, MRIs, stool cultures, biopsies, endoscopies and colonoscopies to make their diagnoses. From a more natural point of view, live cell microscopy can pick up the effects of gut conditions such as leaky gut syndrome (malabsorption, deficiencies of enzymes, iron, folic acid and B12, and chronic inflammation caused by bacteria, fungi and parasites). This is a great test that can be done on fingertip blood samples which are observed under a special dark field microscope projected on to a video monitor. A live cell microscopy test is best done by a naturopath or holistic doctor, although many of you have seen it also done at health conventions and in health food stores. For sorting out functional gut problems and determining nutritional status, this test is extremely valuable. It, however, cannot make any diagnosis. Conventional medical therapies for many of these conditions include immunosuppressants, corticosteroids, antibiotics, biologics, laxatives, or antidiarrheal drugs or even tranquilizers.

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with spin nal decompression using g tthe COX X Te echnic

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7) SURGERY OF THE COLON – can lead to scar tissue that can cause intestinal obstruction and blockage. Commonly referred to as abdominal adhesions, symptoms can include cramps, abdominal pain, and constipation. The most important thing to do is consume a high fibre diet, vitamin C, and magnesium citrate to prevent accumulation of waste material in the bowel. L-glutamine supplementation is also helpful.

Most natural therapies can safely be done even if prescription medications are used simultaneously. These include avoiding gluten and foods found to be positive on food intolerance testing, as well as regular exercise, stress reduction techniques, and even psychotherapy. See a natural health practitioner for personalized advice.

Zoltan P. Rona, MD, MSc, offers consultations on nutrition and natural remedies in Thornhill. He has recently retired from medical practice as a Complementary and Alternative medical practitioner and now strictly offers nutritional consultations. To see more of Dr. Rona’s articles, visit: www.highlevelwellness.ca and for appointments, please call (905) 764-8700. Office address: 390 Steeles Ave. W., Unit 19, Thornhill, Ontario REFERENCES • Specific Carbohydrate Diet: https://my.clevelandclinic.org/health/ treatments/23543-scd-specific-carbohydrate-diet • Elaine Gottschall: Breaking the Vicious Cycle: https://breakingtheviciouscycle.info • William Davis: Wheat Belly: https://www.amazon.ca/Wheat-Belly-LoseWeight-Health/dp/1443412732 • David Perlmutter: Grain Brain: https://www.drperlmutter.com/books /grain-brain-by-david-perlmutter/ • Leaky Gut Syndrome: https://my.clevelandclinic.org/health/diseases /22724-leaky-gut-syndrome • Axe on Hemorrhoids: https://draxe.com/health/how-to-get-rid-of-hemorrhoids/

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How Vitamin D Can Help to Prevent and Treat Diabetes - continued from page 11 DIABETES REVERSAL: Besides lowering the risk of developing Type 2 diabetes, vitamin D also helps to reverse the disease. In patients with Type 2 diabetes and low vitamin D levels, supplementation with vitamin D significantly lowered blood glucose levels (fasting glucose level and long-term blood glucose value HbA1c) and improved insulin resistance. Type 2 diabetes is reversible with anti-diabetes drugs along with a protocol consisting of a temporal, slight caloric restriction, change to a healthy plant-based diet, along with exercise and weight loss. After 12 months on such a protocol, approx. 50% of patients with Type 2 diabetes achieved remission to a non-diabetic state and no longer required antidiabetic drugs. Had the diabetic patients received ideal amounts of vitamin D as an addition to this program, the remission rate after one year would likely have been much higher.

Vitamin D for Depression, Cancer, and Peripheral Neuropathy – Vitamin D also helps prevent and treat several of the complications that may arise from diabetes. For example, diabetics have twice the risk of developing depression compared with non-diabetics, and recent RCTs have shown that vitamin D effectively reduces depressive symptoms and may help prevent the development of major depressive disorder in patients with Type 2 diabetes. Diabetics also have increased cancer risks and vitamin D has anti-cancer effects, with meta-analyses of RCTs showing that supplementation of vitamin D significantly reduces cancer mortality. About half of diabetics develop peripheral neuropathy, which is a form of nerve damage (due to increased glucose and decreased circulation) that affects limbs like legs, feet and arms, and causes very uncomfortable and painful symptoms. A deficiency of vitamin D seems to increase the risk of peripheral neuropathy. Supplementation with vitamin D in patients with diabetic peripheral neuropathy resulted in significantly reduced pain scores (up to 50% lower pain score after several months of continuous intake). Diabetic foot ulcers (a combination of neuropathy and ischemia) are some of the most devastating consequences of diabetes. Every year, millions of diabetics develop foot ulcers and up to 33% of all diabetics worldwide will suffer from a foot ulcer during their lifetime. Such ulcers often require amputation of lower limbs. Also, diabetics who develop foot ulcers have a 5-year mortality rate, 2.5 times higher than those who did not develop such ulcers. A low vitamin D level is associated with a strongly 22

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Diabetics also have increased cancer risks and vitamin D has anti-cancer effects. Meta-analyses of randomized controlled trials shows that supplementation of vitamin D significantly reduces cancer mortality

increased risk of developing diabetic foot ulcers, suggesting that a sufficient level would reduce the incidence of this complication. Also, vitamin D supplementation significantly hastened the healing process of diabetic foot ulcers. Recent studies have confirmed that, along with vitamin D, a sufficient supply of both magnesium and zinc is important to cure such ulcers.

- Traditional Chinese Mediicine Practitioner

- Over 30 yrs Clinical Experience;

Magnesium and Vitamin K2 are Important Cofactors – Co-factors of vitamin D also have an important role in the prevention of Type 2 diabetes. Deficiencies of magnesium and vitamin K2 are very common among the public with almost half of the North American population having an inadequate intake of magnesium and up to 97% of older people suffering from an insufficiency of vitamin K2. Type 2 diabetes is associated with low magnesium levels, and a high dietary intake of magnesium was associated with a lower risk of developing Type 2 diabetes. Also, magnesium supplementation helps treat prediabetes and Type 2 diabetes, and significantly reduced glucose parameters and improved insulin sensitivity in such patients. Type 2 diabetics have significantly lower vitamin K2 levels than healthy controls, and supplementation of K2 significantly reduced glucose levels (fasting glucose and HbA1c) in patients with diabetes. The incidence of Type 2 diabetes could likely be drastically reduced if all people could get adequate amounts vitamin D and its important cofactors like magnesium and vitamin K2.

- President of Toronto Institute of Chinese Medicine & Acupuncture;

- Executive Director of World Federation of Chinese Medicine Societies.

This article was excerpted from a longer version provided by the Orthomolecular Medicine News Service. To read the complete article which contains additional information about vitamin D for Type 1 diabetes and gestational diabetes, as well as a complete list of references, go to: https://vitalitymagazine.com/article/how-vitamin-dcan-prevent-and-treat-diabetes/ For a free subscription to OMNS, go to this link http://orthomolecular.org/subscribe.html and also the OMNS archive link http://orthomolecular.org/resources/omns/index.shtml

416 572-2788

Quanfu Zhou Chinese Medicine & Acupuncture Clinic (established in 1988) 212 Bathurst St. ( at Queen St. ) Toronto, M5T 2R9

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ou find that you are in the middle of a dissatisfying life. You consistently feel betrayed. You attract chaos to yourself and cannot figure out why. There are pieces of you that scream for attention. The messages get louder and louder and show up in the form of vast self-sabotaging actions. These actions reverberate out into your relationships at the speed of light. One relationship after another does not work out. Life is lacking in passion. Embitterment is becoming a regular state of being. The question is now: how to heal those pieces of yourself that are dark and likely to ruin your life for good if not addressed immediately? Any negative behaviour that is active and repetitive in one’s life is there for a good reason. It is trying to tell you something; to teach you something fundamental about yourself that you are likely not even aware of. These behaviours are an unconscious attempt to bring some sort of message and benefit to you.

Find Your Authentic Self By Uncovering Negative Patterns

al family unit. Tactics that were effective in childhood will endure into adult relationships if left unchecked.

VICTORIA LORIENT-FAIBISH, MED, CCC, RPP, RPE

It was so profound for me to witness this woman for the first time finding her own rhythm and her own sense of selfhood

The Root of Negative Behaviour Patterns Most repetitive negative behaviours start in childhood. We learn during this formative time that this behaviour can somehow create a beneficial outcome. We carry this “negative behaviour = beneficial outcome” concept throughout our lives because what we learn early on tends to inform our perception for the long haul. For example, you may have learned that a particular behaviour could bring

VITALITY MAGAZINE – WINTER 2023 / 2024

you some sort of emotional safety, protection, love or belonging within your family dynamic. It was the only way to survive. Emotional manipulation, playing the victim, criticizing, abusive yelling, withdrawing, clinging, falling apart so someone will rescue you, bullying, rebelling, sarcasm, placating, people pleasing and more – these are all negative behaviours that you may have used in order to survive, negotiate and even succeed in the minefield of a dysfunction-

A Case History One client came in to my office with habits and addictions that had more to do with relationships than with substances, yet were much more damaging to her life. Through the course of therapy we discovered that she had a cavernous fear that she would lose love, approval, belonging and comfort if she expressed and lived authentically. She had no idea how to set clear boundaries with people. She often permitted people, friends, lovers and family members to take advantage of her financially, sexually and with her time. Basically, she was taught as a child that she had to be like a chameleon in order to get any kind of love, affection, attention or approval from her parents. She became extremely adept at ignoring her own value, needs, and wants in favour of those of her parents. Her mother was a perfectionist and abusive when she became frustrated with

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her own life. My client learned quickly how to become whatever mother wanted her to be, including her confidant. She learned to soften her parent by tending to her needs. At an early age, she would regularly be privy to the adult content of her mother’s various affairs. At the same time, her father was emotionally absent and a workaholic. The only way she could get attention was to learn to speak his business language, which she managed to do by the age of 13. This wore her down and led her to abandon her own interests and her own voice as she grew older. This was her survival tactic within a family dynamic which she carried into her adult life. At this point she felt at the mercy of the relation-

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ships in her life. She grieved for her lost authentic self which had gone down a rabbit hole. Deep fear of rejection compelled her to perform and deceive often. She engaged in affairs and battles with explosive tantrums that made her feel worse about herself. Yet therapy revealed that those tantrums were the only way her true self could make itself known. She had been ignoring other signs and messages that her core self was trying to send her. The tantrums finally made her listen. Ironically, this has been a gift in disguise as they have led her to want to understand herself for the first time. Continued next page

VITALITY MAGAZINE – WINTER 2023 / 2024

Therapy is not only about The Road to Recovery changing, it is about from Self-Sabotage finding that part of our What began the healing of self that was there these old self-sabotaging before the toxic emotions behaviours was her feeling began their destruction. safe and empathized with. This is who we For the first time she felt really are. heard and seen. A compassionate environment provided the space where she dared to reveal truthful fragments of herself. This was crucial for healing that deeply hurt and deprived child within; therapy brought her that. We discussed in depth the fact that all human beings deserve love and compassion no matter what they’ve done. We are not our actions. Blame and responsibility need to dwell on opposite sides of a spectrum. Taking responsibility for our actions does not mean we have to crucify ourselves forever. She experienced deep healing as she digested this new perspective. She started to get in touch with who she was before the performing in her childhood began – her core self. She was surprised that she could actually touch the edge of this part of herself. It is there in everyone regardless of what has happened; it just needs to be uncovered. Therapy is not only about changing, it is about finding that part of our self that was there before the toxic emotions began their destruction. This is who we really are. Eventually, a new understanding of her self began to emerge. She came to realize that she behaved that way in order to stay safe, find love and belonging. This realization caused her to find some compassion for her hurt and deprived inner child. Compassion for self is vital. When people self-sabotage, abandon self, posture, cheat, lie, withdraw, and engage in addictions, somewhere inside they are motivated by a need for safety, protection, love, and belonging. In session, I asked her: What is your perceived benefit to abandoning yourself in life and in your relationships? What is that negative behaviour actually trying to do for you? No one had ever asked her this. How could there be a benefit to such destructive behaviour? But in fact she would not be engaging in any of the negative pattern behaviours unless there was a benefit. The true healing and metamorphosis that can happen within the therapeutic context comes from understanding this crucial notion. There is a perceived, often unconscious, benefit to negative behaviours. We must not throw the proverbial baby out with the bath water. These negative behaviours are clues for us to examine. They are messages for us to listen to. Seeking love and belonging is, in and of itself, a good impetus. Whatever the method to get to this positive state is what needs to be looked at and replaced with a healthy way of accomplishing this. In therapy we began to find positive and healthy ways for 26

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her to get what she needed. Step by step she started her journey of making peace with her true self. This was not an easy process because she had no memories of feeling safe in being honest, clear or unguarded. New memories needed to be created. Her initial steps were simple but profoundly effective. She started, for the first time, to journal her feelings daily. This signalled to her being that she was listening, for the first time, to her own voice. And wow, what a voice! She discovered for the first time that she longed to explore yoga, photography, and painting. It was so profound for me to witness this woman for the first time finding her own rhythm and her own sense of selfhood. Eventually she left her destructive relationships behind. One by one, friends who once were only there to use her began to fall away as she started drawing boundaries and saying no. The void was soon filled with supportive friends and creativity as she recognized her worthiness. She started treating herself with respect and only saying yes to those things that she truly wanted. Filling her own needs was occurring for the first time in positive and healthy ways. Author’s note: The case study in this article is an amalgam of several people and does not pertain to any one person. In addition, all names are fictitious, and other features, such as sex and occupation, have been changed to protect the subjects’ identities. AUTHOR BIO: Victoria Lorient-Faibish MEd, RP, CCC, RPE is a Registered Psychotherapist, and a holistic therapist with over 25 years of experience. Her influences include Eastern philosophies, Person Centred Therapy, Reiki, visualization, Polarity Therapy, meditation, somatic emotional bodywork, and mind exploration, as well as modern and traditional psychotherapy. She is a relationship expert, trauma specialist, life coach, author of 2 books (Find Your Self-Culture and Connecting: Rewire Your Relationship-Culture) For sessions, speaking inquiries and more info visit https://www.visualizationworks.com

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%wß ńÏ ń ·ÔÅw Ï·ń Å wÏ ńw J·à Å Ô«ń9 åÏ wÂÏ Åń ±ńm·ÔÅ 3 «ƺǣȇɮƺȇɎǣȇǕ ɵȒɖȸ Ǽǣǔƺ ٪ ǕƺɎɎǣȇǕ ɯǝƏɎ ɵȒɖ ȸƺƏǼǼɵ ɯƏȇɎ ǣȇ ƫɖɀǣȇƺɀɀً ǝȒȅƺ ƏȇƳ ǣȇ ɵȒɖȸ ȸƺǼƏɎǣȒȇɀǝǣȵɀ ȅƏɵ ɀƺƺȅ ǝƏȸƳِ XɎ‫ټ‬ɀ ȇȒɎِ çȒɖ ƬƏȇ ƳȒ ǣɎِ çȒɖ ǴɖɀɎ ȇƺƺƳ ɎȒ ǸȇȒɯ ǝȒɯِ

!ƏǼǼ ɎȒƳƏɵٍ Iȸƺƺ (ǣɀƬȒɮƺȸɵ !ƏǼǼ ‫׏ח׏חٮ׏אחٮוגה‬ ɮǣƬǸɵ۬ɮǣƬǸɵȅƬǕȸƏɎǝِƬƏ ɯɯɯِɮǣƬǸɵȅƬǕȸƏɎǝِƬƏ

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COMMUNITY NEWS WINTER FAMILY FUN AT TORONTO BOTANICAL GARDEN

HEALTH CANADA’S PROPOSED NEW REGULATION OF NHPS MEETS RESISTANCE

Toronto Botanical Garden launched its winter festival “Winter Blooms” on November 24, and it runs until December 17th. Visitors can enjoy indoor and outdoor eco-friendly shopping, local food, and nature experiences that will engage guests of all ages. Experience warm vibes relaxing around the outdoor firepit or escape inside the 17' human-size terrarium. Key highlights include: Holiday Market: Browse the offerings of over 100 local vendors showcasing their planet-friendly and botanically themed products. Recharge with post and pre-shopping noshing by visiting onsite Food Trucks or indoor TBG Bloom Cafe. There will also be live music, an outdoor firepit. Dates: Two weekends: November 24 to 26 and December 15 to 17 Times: Friday 2 to 8 p.m., Saturday and Sunday 10 am to 4 pm. Admission: Free Wonders of Winterland:

On October 30th, the second Fall hearing on proposed new Health Canada Natural Health Products (NHPs) regulations took place on Parliament Hill. The House Standing Committee on Health again heard from Members of Parliament and witnesses that Health Canada’s proposals for regulatory changes for Natural Health Products are not supported by Canadians or industry. In a significant move, industry leaders were called to the House of Commons Standing Health Committee to address Health Canada's forthcoming changes to regulations. The spotlight was on the proposed cost recovery and labeling guidelines, which experts warn could put hundreds of Canadian companies out of business and skyrocket consumer prices. The Canadian Health Food Association (CHFA) was among those who appeared before the House

Toronto Botanical Gardens is showcasing over 100 vendors at its Holiday Market

Classic Canadiana: Cardinal birds perched on the snowy branch of a pine tree

Dance + Circus: A captivating indoor circus show featuring aerial silks, straps, trapeze, dance, and acrobatics. Guests will be transported to an enchanting winter garden, witnessing breathtaking displays of strength, grace, and artistry by Toronto’s top aerial artists. Suitable for all ages. Date: December 8, 9 & 10 Times: 2 pm and 7 pm Public $40, Members $35, Child/Student $20 Family-friendly Activities: There are learning opportunities for all ages throughout Winter Blooms including hands-on workshops (kokedama, terrarium creation, holiday succulent house, and botanical water-

colour painting), Artist and Author Talks, Elf School for kids, family wreath-making, drop-in board games, garden chats with Master Gardeners and more. A full schedule and fees can be found at www.torontobotanicalgarden.ca. Garden Shop: The Garden Shop will offer a wide selection of holiday home décor, nature-based gifts for kids, fresh seasonal greens, and amaryllis and paperwhite bulbs. Date: Open Daily 10:30 a.m. to 4 p.m. Toronto Botanical Garden encourages visitors to check the festival schedule for special events and activities at torontobotanicalgarden.ca.

VITALITY MAGAZINE – WINTER 2023 / 2024

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of Commons Standing Committee on Health. Their primary message to Ottawa was clear: the negative impact of over-regulation and lack of consultation will have severe unintended consequences. Health Canada needs to work with the industry on a full reset. Aaron Skelton, President and CEO of CHFA, reaffirmed Canada's position as a global leader with its gold-standard regulatory framework for NHPs. He emphasized that the key to maintaining this status lies in regulating NHPs based on their risk levels, ensuring the health and safety of Canadians. “While we agree that current regulations are vital for product safety and efficacy, the new proposed over-regulation will have the opposite effect,” said Skelton. “It will drive consumers towards unregulated international online markets that often offer completely unregulated lower-cost products, risking consumer safety.” “How does that better protect Canadian consumers or benefit Canada in any way?” Skelton posed to the HESA Committee. “This Committee needs to send a strong formal message to Health Canada that the proposed cost and regulatory burden must stop. We need a formal reset.” For more about CHFA’s “Save our Supplements” campaign, visit their website at: https://chfa.ca/en/ Advocacy/NHPs or follow on X at: @CAhealthfood www.vitalitymagazine.com

THE GUELPH ORGANIC CONFERENCE ANNOUNCES KEYNOTE PANELISTS

The 2024 Guelph Organic Conference will return to the University of Guelph on January 24 to 27th. As Canada’s longest running organic event, the GOC brings together over 1,800 attendees including organic farmers, traders, retailers, consumers, and changemakers. This year’s keynote panel, “Organics in a Changing Climate: Cross Country Perspectives,” will bring together four expert speakers from across Canada to share their unique perspectives on GOC’s conference theme, “Bring Organic Home.” Join them on Thursday, January 24th to be part of an inspiring discussion on vital topics impacting the organic sector and its future, including economic resilience, the fight against greenwashing, the state of imports, building the sector while preserving its roots, and the effects of the standardization of “regenerative agriculture.” The keynote panel will take place during the Organic Reception event at the University of Guelph, where attendees will have the opportunity to connect with like-minded individuals and discuss the organic sector’s future. The reception will be followed by the keynote, and a Q&A session will conclude the evening. For more info visit: https: //guelphorganicconf.ca/

Well Being

Starts in the Aura

Learn to make it shine

HumanAura.org

VITALITY MAGAZINE – WINTER 2023 / 2024

CHECK YOUR AD Vitality magazine requires advertisers to check their ads upon publication. We will not be responsible for more than one incorrect insertion. We assume no liability for noninsertion of any ad. Thank you for your business!! Inquiries: listings@vitalitymagazine.com

REIKI I CERTIFICATION All-day class by appointment. Central Toronto. Learn to treat yourself & others. Includes Principles of Healing, chakras, endocrine glands, Illustrated Workbook. Virginia Hart Nelson, 30 years' experience. virginia@theinner eye.ca (416) 960-1690.

JAN 14 - FREE DOCUMENTARY FILM SCREENING – In 1949 and 1950s one name dominates the headlines: Bruno Groening. Newspapers print special editions, radio and newsreels report about him. Due to extraordinary healings, wherever he went, thousands of people from all over throng to him and Groening becomes an international sensation. The Sensation from 1949 is still very relevant today. Great healings are still occurring all over the world, thanks to the teaching of Bruno Groening. The public is invited to attend free screenings of the documentary film hosted by the Bruno Groening Circle of Friends at the South Asian Women’s Centre, 800 Lansdowne Ave (@Dupont), Unit 1, Toronto, Ontario. Screenings will be held on Jan. 14, Feb. 25, April 7, May 19, June 30, Aug. 11, Sep 22, Nov 3. Time: 1:00 to 4:30 pm (incl. one break). Admission is free, donations are appreciated. This is a must-see film - Inspiring & Extraordinary! Contact: (647) 242-0761 Email: sousadin@yahoo.ca Please visit our website: www.bruno-groening-film.org

COSTA RICA writing retreats (pick your week) Visit: www.theright placetowrite.com

Vitality’s digital magazine is published 4X per year in Spring, Summer, Fall, Winter. Next deadline is January 22 for the Spring 2024 issue

PUBLISHING AND PROMOTING your book made simple and affordable. Please visit: https://publishandpromote.ca

VITALITY MAGAZINE – WINTER 2023 / 2024

Happy Winter Solstice December 21, 2023

WEEKLY FREE MEDITATION CLASSES ONLINE and in person. Find inner peace and reduce stress by meditating 10-15 minutes daily. For more information and to register visit: https:// www.sahajayoga.ca/register AURAS AND ALCHEMY. Join our free online session each Thursday night at 8 pm to study and discuss these fascinating topics. Visit www.humanaura.org to view the course materials. To register, email bookstudy@humanaura.org visit www.higherconsciousness.ca

REIKI II CERTIFICATION All-day class by appointment. Includes Healing Symbols, Long-distance healing, Illustrated Workbook. Virginia Hart Nelson, 30 years' experience. Email: virginia@ theinnereye.ca (416) 960-1690. AWARENESS THROUGH MOVEMENT classes. Stay flexible and learn to move with ease and efficiency. Classes online and in person. Visit https://www.felden kraiscentre.com/events/categories/online-classes/single-classes/ or send email to abigail@feldenkraiscentre.com YOU CAN COMMUNICATE DIRECTLY WITH YOUR ANGELS and expand your inner peace. Get the facts! Attend a free 1hour information session online. For dates and times visit facebook.com/IPMToronto or meetup.com/inner-peace-movementof-Canada in Toronto. In-person community events are also available. Send inquiries to: ipmwithLeslie@gmail.com.

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SERVICE DIRECTORY

CLASSIFIED BUY/SELL

AKASHIC READINGS

HYPNOTHERAPY

REFLEXOLOGY

AKASHIC RECORD READING joebencze@rogers.com

VIRGINIA HART NELSON. Turn your experiences & conditioning into powerful catalysts for healing & change. (416) 960-1690, www.theinnereye.ca, see ad pg. 27.

PAMELA RUSSELL. Reflexology for pain and stress relief from head to toe. Dupont and Spadina office. House calls. 20 years of experience. Feet, hands & ears. (416) 856-6589, pjrussell@sympatico.ca

BREATH WORK MARLENE GEORGE. Healing Through Breathing. www.marlenegeorge.com, (905) 796-0101. COLONIC IRRIGATION

COLON HYDROTHERAPY offered at Hockley Valley Naturopathic & Chiropractic Clinic, near Orangeville. Call Elinko at (519) 941-7553 or 1 800 397-3085. VITALIFE CLINIC (Since 2009) Digestive Health Clinic. Focussed on Colonics, Enemas, Liver Cleanses - Toronto East Beaches quiet, private, effective. Visit: www.vitalifeclinic.com / (416) 849-0004 / 2251A Queen St. East. COUNSELLING / COACHING

CORE BELIEF ENGINEERING. We repeat what we don’t resolve. Lisa Sidorowicz, MA, B.Ed., CBE Master Practitioner & Trainer. Call (905) 510-7562, or (905) 842-3305, lisa@thecore.ca, www.thecore.ca CRANIOSACRAL THERAPY

MARLENE GEORGE. Craniosacral Therapy. Please visit: www.marlene george.com, (905) 796-0101. EAR CANDLING

HEALING CANDLES – Please visit: www.candlesbysandra.com

PAST LIFE THERAPY

REMEMBER ACCOMPLISHMENTS from other lifetimes, transform old habit patterns & liberate your purpose. Virginia Hart Nelson: (416) 960-1690, www.theinnereye.ca. See ad pg. 27. PSYCHOTHERAPY

HOLISTIC PSYCHOTHERAPY. The most powerful work. Integrating Psychotherapy with body/energycentred modalities. Remote work during pandemic. Registered Psychotherapist, Canadian Certified Counsellor with Master’s degree & Board Certified Polarity Practitioner. Over 25 years' experience. See ad pg. 26. Visit www.visualizationworks.com, Victoria: (416) 916-6066. PSYCHICS & CLAIRVOYANTS

MARGOT PSYCHIC SERVICES. Professional, accurate, insightful readings by renowned psychic medium. Reading by phone or in person, contact: (416) 921-0611, www.margotpsychicservices.com

HEALTH PRODUCTS HERBAL ANTI-VIRAL for Cold/Flu. Check www.VF1.ca

REIKI REIKI, EMOTION CODE, Healing Theta Healing, & Codes, Psychotherapy. Effie Hadzis B.A., B.Ed., Registered Psychotherapist. (416) 751-9619, www.aocliving.ca VIRGINIA HART NELSON. Private treatments and Certification all Levels. 30 years' experience. (416) 960-1690, www.theinnereye.ca, virginia@theinnereye.ca. See ad p. 27.

MARLENE GEORGE. Reiki. Recognized Master Teacher by the CRA Ontario. Over 30 years’ experience. Certificate, Attunement manual. All levels. Practice groups and private sessions. www.marlenege orge.com, (905) 796-0101.

MASTERPEACE replaces the heavy metals and toxins with nutrient dense structured marine plasma containing 96 organic-minerals. MasterPeace is infused/embedded with: Scalar/Aether energy which provides a consistent high-consciousness field in and around the bottle. Visit https://linktr.ee/master peacehcs. Email: masterpeacehc @gmail.com to join Facebook Group for testimonials FREE KANGEN WATER FOR THIRTY DAYS. Information, visit: http://www.kangen peachtree.com 2239 Bloor St. W. Toronto. SPACE FOR RENT

RETREATS & VACATIONS

AYURVEDA RITUALS offers Authentic Ayurveda Getaway retreats, day trips or two to three night stay. Online workshops in Indian Head Massage, Ayurveda products, Jyotisha/Vedic Astrology Readings. (416) 504-6049 info@ayurvedic touch.com, www.ayurvedarituals.ca THERAPEUTIC TOUCH©

Vitality’s Classifieds, Calendars, and Service Directory listings are priced at 60 cents per word + HST. For more information or to place your ad, email: listings@vitalitymagazine.com

NATUROPATHIC CLINIC is downsizing and selling lots of equipment, telephones and furniture. Email: clinic@live.com

AVAILABLE IMMEDIATELY! Amazing clinic on coveted Roncesvalles (High Park) with a waiting room, 3 bright treatment rooms, a staff room and a large washroom with skylight. Contact Monique at (416) 779-2558 or moenvoyage@gmail.com FURNISHED ROOM FOR RENT in RMT clinic in Etobicoke. Suitable for any registered practitioner. Available 3 days per week, Thursdays, Saturdays and Sundays. $650/month. Includes laundry onsite and free parking. Information: info@islingtonwellness.com

ENERGY THERAPY

BICOM BIORESONANCE: German frequency healing technology for burnout, stress, EMF, Lyme and Mould toxicity and 100s of other symptoms & conditions. Painless. Effective. No side-effects. Jozef Krop www.ecohealthcentre.ca Vitality’s next issue is: SPRING 2024 Advertising deadline: January 22 Email: listings@vitalitymagazine.com www.vitalitymagazine.com

NATUROPATHIC CLINIC is downsizing and seeking to rent 3 - 4 rooms in a clinic, Basement, or building. Contact Dr. Srajeldin at clinic@live.com TREATMENT ROOMS AVAILABLE with soothing beach theme at excellent monthly rates for various wellness practitioners at Healing Bay Wellness. Even ideal for workshops or Reiki events. For more info visit: https://www.alternativehealer.ca/clinic-rental/ VITALITY MAGAZINE – WINTER 2023 / 2024