Healthy Directions April/May 2010
a Natural Health Magazine
y FREE! APRIL/MAY 2010 CONTAINER GARDENING Quinoa Health Benef its & Recipes SLOW COOK SOUPS TRANSFORM A T-SHIRT Spa & Retreat Guide � Probiotics Pristine waters off the coast of Norway provide the high potency fish oils needed to support flexible joints and arteries, nervous system functioning, smooth skin, cardiovascular health and vision. Fish oil straight from the source. Since the1980's, Carlson has delivered soft gels and great tasting liquids bottled fresh in Norway. Elite Omega-3 GemsTM is a professional strength, higher potency formula rich in the important omega-3's EPA and DHA. Look for Elite Omega-3 GemsTM in your natural health foods store or for more information call: 888-234-5656 or visit: www.carlsonlabs.com Statements in this ad have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease. Earth Matters' new line of concentrated laundry detergents and household cleaners leave your clothes, home and conscience clean! 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Derived from natural plant-source Ingredients Septic and Gray Water Safe Biodegradable, Hypoallergenic, Non-Toxic Not tested on mammals Call 1-800-265-7245 for details or visit www.earthmatterstous.com 8 HEALTHY DIRECTIONS APRIL/MAY 2010 In This Issue: QUIN OA QUEST Health Benefits, Use & Storage and Recipes 8 NUTRITIOUS SUPERFOOD QUIN OA A Perfect Protein, Fabulous Fats and More 12 C OOKIN G WITH QUIN OA Bocconcini and Oregano Salad 28 Quinoa and Chickpea Pilaf Make at home Quinoa Sprouts Cucumber, Gouda, Quinoa Sprout Sandwich Quinoa Cheese Fruit Cup T H E WAY T O W E L L N E S S Approaches to Take Towards Better Health 14 BETTER DIGESTION AND IBS Food and Wellness 20 BE A PROBIOTIC "PRO" Learn How and Why Probiotics Work 22 C HOOSING AN EFFECTIVE PROBIOTIC Tips to Identify and Effective Probiotic for You 26 SPRING CLEANSING The Detox Diet 40 6 F O O D F AV O U R I T E S F O R W E L L N E S S 18 18 Which of Your Food Favourites Make the List? BREAST CANCER A Naturopathic Approach to Prevention HELP LOWER BREAST CANCER RISK Lifestyle, Food and Xenoestrogens MAKE-IT N ATURAL Make Your Own Natural Products and Produce 38 T H E T H E R A P E U T I C H I S T O RY O F L AV E N D E R Lavender Through the Ages and Pink Lavender Tea 39 C O N TA I N E R GA R D E N I N G Not Your Mother's Apple Tree ECO LIVING Healthier Living in Environmental Harmony 42 T R A N S F O R M A T - S H I R T NO SEW! Recycle a T-Shirt with Patterns for Tying Game and Scoop There it Is F O O D PA S S I O N S Igniting the Senses with Foods and Recipes 28 SENSATION AL SLOW -C OOK SOUPS Creamy Onion & Kale Soup Butternut Apple Soup with Swiss Soup � la Cr�cy 12 H E A LT H Y S T A R T S Join the Journey to Better Health 24 W H O ' S T O B L A M E F O R T O O M U C H S A LT ? 26 Discover Where Dietary Sodium is Hidden 44 A L L E R GY O P T I O N S Allicin Supplements and Homeopathy for Allergies 48 H O M E O PA T H Y How to Heal Irritable Bowel Syndrome 50 HEALING HERBS Antioxidants: Health Defenders FIT FOR LIFE Fitness Routines and Inspiration 32 S TA B I L I T Y BA L L FO R C O R E F I T N E S S Work the Abs and Core with Crunches T H E PA T H T O H A P P I N E S S Finding Joy and Inner Peace 30 T H E I M P O R TA N C E O F F I N D I N G S T I L L N E S S A Moment of Peace to Regain Calm in the Storm 6 7 27 31 46 47 49 EDITOR'S NOTE OUR CONTRIBUTORS NEW! SPA AND RETREAT GUIDE NATUROPATH LISTING GUIDE HEALTHY OPTIONS SHOPPING GUIDE COURSES AND EVENTS GUIDE CLASSIFIEDS 42 Editor 's Note Lately my favourite time of the day is 6:00 in the morning when everything is quiet, the light of the morning starts to spill orange and golden into my room and two big blue eyes look into mine. A little foot with pink wiggling toes is entwined in my fingers as I speak softly and hope for one of those first entrancing smiles. I am cherishing three-week-old Ryan Francis Cousins. I am also cherishing the solid block of three to three and a 1/2 hours sleep I can get in a row and his long naps which allow me to work and fold some laundry. While being with him is joyous, the challenge and change of having a newborn reminds me of how at different times in our lives we are all challenged to find health and balance in our lives. No matter what challenges you are facing, I hope this issue offers some ideas to help you keep your balance and take some wellness approaches to improve or maintain your health. Keeping your energy up and giving your children a good start in life starts with nutritious food, which is why I'm featuring Quinoa this issue. Michelle Honda, PhD discusses the health benefits of this amazing grain for infants (eight months and up) children and adults. We've also included some easy recipes to help you get started baking, cooking and sprouting with it. Need a quick snack? Discover which of your favourite foods make nutritionist and author Frances Sheridan Goulart's, top 6 foods for wellness list. Goulart is the author of Super Immunity Foods: a complete program to boost wellness, speed recovery and keep your body strong. Two other approaches to wellness discussed by naturopaths this issue are improving digestion with Elvis Ali, and spring cleansing with Rahima Hirji. We've also included articles on probiotics, breast cancer prevention and how to cut extra sodium from your diet. Yours in health and happiness, April/May 2010 Vol. 11 No. 3 At Healthy Directions we offer researched information that contributes to living a healthy life in mind, body and spirit, as well as, a more Earth-friendly existence. Editor Charleen Wyman email@example.com Contributing Writers Michelle Honda, PhD, Patricia Green and Carolyn Hemming, Carol Morley, Elvis Ali, BSc, ND, Julie Mardian, ND, Allison Tannis, BSc, MSc, RHN, Sandrine Briatte, BSc, MSc, Doug Cook, RD, MHSc, CDE, Kristina Jansz, Brad Schoenfeld, CSCS, CPT, Rahima Hirji, ND, Sue Mattie, Rose Marie Nichols McGee and Maggie Stuckey, Frances Sheridan Goulart, Megan Nicolay, Nahida Jamal, BHSc, ND (cand.), Raisa Weisspapir, HD, DHMS, MD (Europe), and Mark Schneider, CNP Editorial: Written contributions and photos are welcome. However, all content is subject to editorial review. Advertising Sales: Jon Cousins 1-877-276-1849 firstname.lastname@example.org Check out our website: www.HealthyDirections.ca Become a fan or start a live discussion: Look us up at Healthy Directions Magazine on www.facebook.com. Charleen Wyman BA Journalism, BA English Editor, Healthy Directions email@example.com Healthy Directions is an independent journal produced by Cousins Publishing, six times a year. All content is copyrighted by Cousins Publishing. ISSN 1488-6308 IMPORTANT : Always seek the opinion of your medical doctor before starting any complementary health program. Any information contained herein is intended towards that purpose; thus "Healthy Directions" and its contributing writers will not be held liable should this advice not be followed. 6 Healthy Directions April/May 2010 OUR CONTRIBUTORS Doug Cook, RD, MHSc, CDE is a Registered Dietitian and Certified Diabetes Educator who currently works at St. Michael's Hospital in Toronto, and as a nutrition consultant. He practices a holistic and integrative approach providing sciencebased guidance on food and diet. He recently co-authored Nutrition for Canadians for Dummies (Wiley, 2008). Visit his website: www.wellnessnutrition.ca. Allison Tannis BSc, MSc, RHN is a nutritional scientist, author and leading health educator in nutrition and natural medicine. Allison is a Nutritional Consultant working in southern Ontario and the author of four books including bestseller Probiotic Rescue (Wiley, 2008) and Feed Your Skin Starve Your Wrinkles (Fairwinds, 2009). Allison is dedicated to converting the language of health science into fun, easy-tounderstand terms. Visit: www.allisontannis.com for more. Dr. Elvis Ali, BSc, FIACA, D.Hom, ND graduated with a Bachelor of Science majoring in Biology in 1979 and received his Doctorate of Naturopathic Medicine in 1987. Ali has been in private practice for 22 years specializing in Chinese medicine, sports medicine and nutrition. He is a member of the postgraduate association at Harvard medical school and a staff member at CCNM. Michelle Honda, PhD practices at Renew You Holistic Health in Ancaster/West Hamilton. In addition to her doctorate, she holds an advanced degree in nutrition (RNCP), is a Master Herbalist and an IIPA Certified Iridologist. For more information visit: www.renewyou.ca. Call: (905) 304-0111. Blog: www.michellehonda.com. Rahima Hirji, ND has a practice at Target Therapeutics in Kitchener where she enjoys working with pediatric patients and has a special interest in womens' health, infertility and autoimmune diseases. Visit: www. targettherapeutics.com or call 519-593-2354. Have a health question? Want to know how naturopathic medicine can help? See your answer in our next issue in our new Ask the Expert section. Email questions to: firstname.lastname@example.org. Raisa Weisspapir is a homeopathic doctor specializing in pediatrics and general family health problems. She is a member of the Homeopathic Medical Council of Canada and the American Academy of Environmental Medicine. Weisspapir is a European trained medical doctor with over 20 years of medical experience. She welcomes your questions at (416) 227-1485 or email@example.com. Nutritious Superfood Quinoa By Michelle Honda, PhD Quinoa (pronounced keen-wah) is one of the world's healthiest foods naturally grown in South American countries since the time of the Incas who regarded this mothergrain as their sacred food. Today due to its popularity, quinoa is commercially cultivated throughout the United States, Canada, Asia and Europe. Quinoa offers a perfect profile of nutrients, ideal for providing a great start for children and has abundant protein that is easily digestible. It is almost always organic and full of fibre. A Spoonful of Nutrients Quinoa offers a perfect profile of nutrients, ideal for providing a great start for children and has abundant protein that is easily digestible. Quinoa is a rich source of iron, vitamin E, B1 (thiamine), B2 (riboflavin), B6, folic acid, biotin, calcium, potassium, manganese, zinc, magnesium, phosphorous, beta carotene, copper, and sodium. TYPES OF QUINOA Quinoa seeds, although often referred to as grains, are easy to come by due to the increasing interest among those who are heath conscious, vegetarians, physically active individuals or who may have food intolerances. Quinoa is available in red, black, golden or white coloured varieties, which may all be mixed together in recipes for a dramatic effect. A COMPLETE SOURCE OF PROTEIN Quinoa's abundant protein content is its source of power. According to the Food and Agriculture Organization (FAO) of the United Nations, the nutritional quality of quinoa compares to that of dried whole milk. Quinoa is classified as a complete source of protein boasting a 20% protein composition - containing all essential amino acids necessary to support growth and development. This is extremely rare for a vegetable or plant. In addition, quinoa's amino acid composition is of higher quality than that of wheat, barley, rice or soybeans and is comparable to casein, the protein found in milk. Also, quinoa makes an ideal meat substitute � 1 cup of quinoa has the protein equivalency of a small steak. Uniquely special among other grains, quinoa contains the amino acid lysine. Typically a variety of legumes and grains are necessary to acquire a complete source of protein whereas the grain quinoa (technically a seed) is naturally complete. For example legumes are limited in the amino acids cysteine and methionine and most grains are missing lysine. 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Lose weight & reduce bloating Effectively cleanse the bowel & liver Eases stomach distress such as: Detoxify your body from: Chemicals, parasites, bacteria, toxins innotechnutrition.com | $ 3 OFF Present this coupon to your local health food store and receive $3.00 off a 1 month supply of Wholy Tea. Limit 1 per customer. Not valid at GNC. Expires May 31, 2010. Dear retailer: Proof of purchase is required when submitting coupons and must be received after 3 months from the expiry date. Sufficient stock must have been purchased in the previous 90 days to cover the coupons. Code: WTCFHDAMWT www.innotechnutrition.com Healthy Directions February/March 2010 9 Healthy Directions February/March 2010 9 Health & Wellness A New Clinically Effective Weight Loss Supplement e issue of weight loss and the quest for that perfect figure is in the forefront of many women's minds. e look of beauty is portrayed in television ads and in magazine print by overly slim Roy Kiss C.N. anemic looking models. Certified Nutritionist is image gives women of all ages a false view of beauty and what it means to look good and be healthy. is body image has given many individuals an unrealistic and unhealthy goal; one that has left many to fail in their diet plans. Obesity has become an epidemic in North America with nearly a third of adult men and more than a third of adult women being considered obese today. A contributing factor to this growing trend may be the mistrust of the weight loss industry by consumers. In the last 5 years the multi billion dollar weight loss industry has been a little flat. Contributing factors may include fad diets, fad trends, fraudulent weight loss products with phony before and after photos, false and misleading diet claims; all of which have left many consumers confused � until now. Natural Balance's new and improved REDUCE 7 is an advanced weight loss system that combines patented and clinically proven ingredients to promote weight loss. REDUCE 7 in 1 complete weight loss system combines the seven most effective ingredient systems into one formula. REDUCE 7 is designed to help control appetite, inhibit fat production, stimulate metabolism, fight water retention, increase lean body mass, burn fat and regulate glucose levels. Each ingredient is backed by human clinical studies and is supported for effectiveness and safety. Many of these ingredients have obtained US patents for their unique formulas, and each also comes with not just one, but multiple clinical studies to back up their claims. ere is no other product on the market with so much clinical research to support its formula. REDUCE 7 has hundreds of clinical studies to prove its ingredients abilities, along with a host of U.S. and international patents to ensure the quality of the product. REDUCE 7 gives you all the best ingredients backed by science in one capsule. is revolutionary 7 in1 will forever change the diet market. Ask for the all new REDUCE 7 at your local health food store. Solutions on FABULOUS FATS Research has shown that quinoa has lower levels of saturated fat and higher levels of mono and polyunsaturated fats. Quinoa also has a high concentration of the fatty acids linoleic and linolenic. A Grain Ahead of the Rest NASA IS IMPRESSED WITH QUINOA NASA is considering quinoa as a crop for Controlled Ecological Life Support System (CELSS) because of its high concentration of protein, versatility in preparation, convenient use and potential for high crop yields. SUPER NUTRITION FOR ADULTS, CHILDREN AND INFANTS Although quinoa would aid any weight loss program, there is nothing skinny about the nutrient levels of this food. Quinoa is a rich source of iron, vitamin E, B1 (thiamine), B2 (riboflavin), B6, folic acid, biotin, potassium, manganese, magnesium, calcium, phosphorous, beta carotene, zinc, copper, and sodium. In addition to quinoa's wonderful protein status, it's a complex carbohydrate - the good one. Unlike simple carbohydrates from high sugary and processed foods, quinoa digests slowly making it ideal for low carbohydrate diets. Quinoa met the nutritional requirements for having the key components for baby nutrition as defined by the United States Department of Agriculture (USDA) and the Canadian requisite. Quinoa is a great alternative to traditional "first" foods that have inferior nutrient value, such as rice. The increasing incidence of allergies to dairy and wheat can be safely avoided with the choice of quinoa. Quinoa has several applications to assist children and infants who require a restrictive diet or have gluten sensitivity. Such diets are often associated with autism and attention deficit disorder. Quinoa is a superfood for babies providing whole food to promote a healthy pregnancy, enhances mother's milk and is a great option for weaning babies. Quinoa is rich in the amino acid histadine, which must be provided directly by the diet. Histadine is considered an essential amino acid in children because it is necessary for human development. Solid food is normally introduced to infants from 8 months of age. For more info 1-800-667-2011 www.naturalbalanceproducts.ca Homemade quinoa cereal consists of 1 cup quinoa and 2 cups of water. Bring to a boil. Simmer covered for 15 minutes � let stand for 5 minutes and then fluff lightly. HOW TO BUY AND PREPARE QUINOA Commercially grown quinoa has weaved its way into pasta, cereals, nutrition bars and baked goods. Quinoa is most commonly consumed as a whole grain but is also available in flour or flake form. It has a light nutty flavour that may be slightly bitter which is the result of its protective coating called saponin, found in the outer coating of the seeds. Saponin is mostly removed during commercial processing. Still, many people feel the taste is improved by first washing the seeds before cooking to further reduce any bitterness. To retain maximum freshness, store quinoa flour in the refrigerator or freezer. As an alternative, incorporate quinoa into your other flour mixtures when baking or cooking. Quinoa is quick to prepare. If you have fifteen minutes, you have time to make quinoa and it can be stored in the refrigerator for up to a week. Bring to a boil 1 cup of water, add 1/2 cup of quinoa grain - simmer covered for 10 minutes � then turn the heat off . Do not remove from the burner. Let stand for 4 to 7 minutes depending on desired texture - al dente for salads would be 4 to 5 minutes. immune system and leads to the road of optimal health. Quinoa sprouts may be eaten alone, or added to salads and sandwiches. Place the seeds in a shallow dish of water � for example, 1/3 cup of seeds to 1 cup of water will yield 1 cup of sprouts. For the best results allow 12 to 14 hours for germination. Quinoa is easily integrated into a multitude of delicious recipes to enhance everyday cooking with superior nutritional value. Michelle Honda PhD is a holistic doctor practicing at Renew You Holistic Health located in Ancaster Meadowlands. In addition to her doctorate, she holds an advanced degree in nutrition (RNCP), is a Master Herbalist and an IIPA Certified Iridologist. Visit her website at: www.renewyou.ca and www.michellehonda.com Call: (905) 304-0111 References: Goldberg RJ, Ciampa J, Lessard D, et al. Long term survival after heart failure: a contemporary population based perspective. Arch Intern Med. 2007 Mar. 2007. Gates, D. Body Ecology Diet. http://bodyecology.com/autism.php Retrieved November 21, 2009 from Dijousse,L.,Gaziano, I. (2007) Breakfast Cereals and the risk of heart failure in physicians' health study I. Archives of Internal Medicine.Oct. 2007. Histadine. (2009) In Encyclopaedia Britannica. Online: Retrieved December 1, 2009. http://wwwbritannica.com/EBchecked/topic.267029/histadine. Admans, M. (2004). High protein diet good for your health, good for weight loss, says startling new research. Natural News. http://www.naturalnews.com/001480.html. Liu RH. New finding may be key to ending confusion over link between fiber and colon cancer. American Institute for Cancer Research Press Release, November 3, 2004. Regular consumption of whole grains reduces risk of type 2 diabetes. van Dam RM, Hu FB, Rosenberg L, Krishnan S, Palmer JR. Diabetes Care. Oct. 2006. QUINOA SPROUTS Sprouting enriches our diets with living foods full of enzymes and nutrients that increase energy, cleanse the body, boosts the Health Benefits of Quinoa CELIAC, COLITIS, CROHN'S DISEASE Quinoa is defined as gluten free which is ideal for gluten free diets recommended for gut disorders. Research has begun to notice the anti-cancer qualities that quinoa has to offer being equal to or higher than that of fruit and vegetables. Quinoa contains very high amounts of magnesium, known as the relaxer. Magnesium relaxes constricted blood vessels relieving the symptoms of a migraine. Without sufficient iron levels you may experience weakness, headaches and reduced energy. Quinoa provides enough iron to sustain health � 4 milligrams per serving. Quinoa is equipped with several key elements that protect your body against high cholesterol, heart disease and stroke. Research has shown heart disease to be reduced by nineteen percent with the addition of an extra ten grams of fibre daily. Quinoa has four grams of fibre per serving. Quinoa also provides potassium and magnesium to assist blood pressure control and folate to stabilize homocysteine levels. Quinoa contains the necessary minerals to build and strengthen the skeletal and muscular systems. Healthy Directions April/May 2010 11 ANTI-CANCEROUS MIGRAINES ANEMIA HEART HEALTH BONES, TEETH AND MUSCLES COOKING WITH QUINOA QUINOA AND CHICKPEA PILAF INGREDIENTS 11/2 cups quinoa 1 large sweet potato, unpeeled, washed, and diced 2 Tbs. extra-virgin olive oil 1/2 tsp. sea salt 3 cups vegetable or chicken stock 2 garlic cloves, minced 1/2 tsp. chili pepper flakes 1 (19-ounce) can chickpeas, drained and rinsed 1 cup green beans, steamed 1/4 cup sunflower seeds 1/2 cup chopped fresh flat-leaf parsley, or 1 tablespoon dried parsley 1 tsp. freshly ground pepper 4 servings DIRECTIONS Preheat the oven to 450�F (230�C). Rinse the quinoa. Place the sweet potato on a baking sheet and drizzle with the olive oil and sprinkle with the salt and roast in the oven for 30 minutes. Bring the stock to a boil in a large saucepan or stockpot, and add the quinoa, garlic, and chili pepper flakes. Cover and let simmer for about 15 minutes, until most of the water is absorbed and the quinoa is soft but a little "al dente." Add the chickpeas, green beans, sweet potato, and sunflower seeds, and cook, stirring, until heated through, about 5 minutes. Stir in the parsley and pepper just before serving. Recipes from "Delicious Deto," a new cookbook for clean eating and healthy living by naturopathic doctor Carol Morley. Visit: www.zawadahealth.com for more recipes. BOCCONCINI AND OREGANO SALAD The delicate flavor of this popular Italian cheese and the crisp vegetables blend perfectly with the oregano vinaigrette. DIRECTIONS Bring the quinoa and water to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for another 4 minutes. Remove the lid and fluff the cooked quinoa with a fork. Set aside to completely cool. Combine the zucchini, tomatoes, onion, peas and red and yellow pepper in a large bowl. Whisk the vinegar, olive oil, mustard, oregano, garlic, salt and pepper together in a small bowl. Pour the dressing over the vegetables and thoroughly mix all the ingredients. Add the quinoa and bocconcini and mix until evenly combined. Serve immediately or refrigerate for up to 3 days. Recipe printed with permission from "Quinoa 365" by Canadian sisters Patricia Green and Carolyn Hemming. INGREDIENTS 3/4 cup quinoa 1 1/2 cups water 1 cup diced zucchini 1 cup halved cherry tomatoes 1/2 cup diced red onion 1/2 cup frozen green peas, thawed 1 cup diced red bell pepper 1/2 cup diced yellow bell pepper 3 Tbsp. balsamic vinegar 2 Tbsp. extra virgin olive oil 1 Tbsp. Dijon mustard 2 Tbsp. finely chopped fresh oregano (or 2 tsp. dried oregano) 1 tsp. minced fresh garlic Pinch ground black pepper 1 cup halved mini bocconcini cheese pieces 12 Healthy Directions April/May 2010 New - Intelligent A daily supplement line. Experience. True Swiss. www.avogel.ca COOKING WITH QUINOA CUCUMBER, GOUDA, QUINOA SPROUT SANDWICH INGREDIENTS 2 Tbsp. light cream cheese, softened 1 tsp. chopped fresh dill (or 1/4 tsp. dried) 2 slices rye, whole wheat or gluten-free bread 4 slices cucumber 2 Tbsp. quinoa sprouts 1/2 tsp.balsamic vinegar 2 rings sliced red onion 1 slice Gouda cheese DIRECTIONS Combine the cream cheese and dill and spread on each slice of bread. Place the cucumber on 1 side. Toss the quinoa sprouts in the balsamic vinegar and place on top of the cucumber. Add the red onion and top with the Gouda cheese and the remaining slice of bread. This recipe is reprinted from "Quinoa 365" by Canadian sisters Patricia Green and Carolyn Hemming. MAKE AT HOME QUINOA SPROUTS Sprouted quinoa has concentrated amounts of vitamins and minerals. It is a great addition to salads, sandwiches and sides or can just be munched as a snack for that extra boost of living enzymes! The quantity of sprouts you get will depend on the duration of the sprouting process. INGREDIENTS 2/3 cup quinoa 2 cups distilled cold water DIRECTIONS Place the quinoa and water in a 10-inch (25 cm) round or square covered casserole dish or glass bowl. Ensure all the seeds are completely immersed in water, cover and soak them for 40 minutes at room temperature. Drain the quinoa and rinse thoroughly with water. Return the quinoa to the original dish and replace the cover, but leave a slight opening for air. Cover completely with a kitchen towel. Let the sprouts rest for 8 to 10 hours. Repeat the rinse-and-rest process 1 to 2 more times depending on how long you like your sprouts. The shorter the sprouts, the longer they last in the refrigerator. Be sure to use longer sprouts quickly, preferably within 24 hours. Carolyn Hemming and Patricia Green are Canadian sisters who have just written "Quinoa 365: The Everyday Superfood". Patricia is a physically active mother of two who works for an organic food company, while Carolyn is busy balancing career and fitness goals. Both love exploring superfoods and new meal ideas. QUINOA CHEESE FRUIT CUP INGREDIENTS 1/4 cup cottage cheese (2%) 2 Tbsp. cooked quinoa, quinoa flakes or quinoa flour 2 Tbsp. peeled, finely chopped fruit (kiwi, banana, papaya, mango, strawberries, blueberries, peach, plum or pear) DIRECTIONS Combine the cottage cheese and quinoa in a small bowl. Stir the chopped fruit on top. Best if enjoyed immediately. This recipe is reprinted from "Quinoa 365" by Canadian sisters Patricia Green and Carolyn Hemming. Healthy Directions April/May 2010 13 Better Digestion and IBS Food & Wellness ENZYMES Healthy Directions Dec/Jan Enhance digestion and nutrient absorption Kami Enzymes are digestive aids to maximize the bioavailability of nutrients in food consumed and can help with indigestion and sluggishness, bloating and gas after eating. YOU ARE WHAT YOU DIGEST, NOT JUST WHAT YOU EAT By Elvis Ali, BSc, ND, DiplAc Questions ou probl�mes, contactez-nous dans les plus brefs d�lai s: 514. 284. 2505 Version www.kamicanada.ca 14 Healthy Directions April/May 2010 1 Distributed in Ontario by CLM Health 905-828-8004 One of the best ways to achieve overall wellness is to maintain proper digestion. Digestion involves many processes and begins with chewing. Digestion can be affected by many factors including excessive alcohol consumption and stress which may eventually result in improper absorption of nutrients. Most problems occur anywhere along the digestive tract from the mouth to the large intestine. Digestion is a process whereby foods are converted into chemical substances so they can be absorbed into the bloodstream. When we eat foods such as, meat, potatoes or fatty foods, such as, vegetable oils, they must be broken down into smaller molecules before absorption into the blood can occur. Digestive enzymes cause a specific chemical change in food components, such as starches, proteins and sugars, whereby they convert them into substances the body can use to perform daily biochemical functions. Everything we eat needs enzymes to assist in digestion to Publication Parution Client Dossier Date KAMI KAM-633 09-11-09 Nom Format Couleurs Ann Enzymes 2,25" X 9,75" 4 process convert meals into nutrients, vitamins and minerals. IBS SYMPTOMS AND SOLUTIONS If you do not digest your foods properly and do not have the proper production of enzymes, then your food will pass through your body largely unchanged which can lead to indigestion. A common disorder as a result of a faulty digestive system is irritable bowel syndrome (IBS) which may affect 11-20 percent of the adult population in industrialized countries. Researchers have yet to explain the exact cause of IBS, however, there are many symptoms that characterize this disorder, with abdominal pain and bloating being the most prevalent. Other symptoms can include diarrhea and constipation. IBS does not harm the intestines; however, those affected by this disorder have colons that are more sensitive and may react negatively to things, such as, stress, large meals, gas, drugs, certain foods, caffeine or alcohol. An ounce of prevention is worth a pound of cure! New - Intelligent Because we are responsible for our own Wellbeing. Day after day, A.Vogel daily supplements work to help you maintain your wellbeing. They are formulated from active blends of plants and spices. Experience. True Swiss. Beauty & Balance from the Inside Out The secret of true beauty is to find harmony with nature - inside out. Glowing, radiant skin, lustrous hair and healthy teeth are a reflection of your vibrant internal health. Understanding the essentials of detoxification is the first step to vital health. At Himalaya Herbal Healthcare we believe in a holistic approach to overall health. From the inside, find beauty and balance with LiverCare� for healthy skin through effective cleansing and detoxification of the liver. Organic Triphala gently cleanses the colon clearing your body of built-up toxins. Total control from the the point they reach you. From the outside, find beauty and balance with Organique by Himalaya� hair care, skin care, body care and dental care products for gentle cleansing and nourishment. Free from over 200 synthetic ingredients and made with organic essential oils and herbs. And, now you know the secret to true beauty. Inside out. Find Himalaya products at these fine retailers: (Select locations only) There are some who can control their symptoms of IBS by changing their diet, reducing stress and using appropriate medicines. However, continuous overconsumption of processed or fast foods and living a stressful lifestyle puts a greater demand on our digestive systems. As we age we can lose the ability to produce sufficient digestive enzymes to help with complete digestion. There are natural options to help support digestion, such as digestive enzymes and probiotics, which can be found in most drug and natural health food stores. Supplementing with digestive enzymes can make a difference in your digestive health. It is important when choosing a digestive enzyme supplement to look for specific ingredients which can help improve the digestion of proteins, fats & carbohydrates. Current studies have found that certain probiotics may be helpful for the treatment of some symptoms in IBS. It is believed that desirable bacteria have a positive impact on human health and are a suitable choice since they are safe and effective for intestinal health. Fiber can also be beneficial for a healthy digestive system. A diet with less processed foods and more fruits and vegetables aids digestion and helps cleanse the digestive tract because of their high-fiber content. PERSONAL WELLNESS TIPS � � � � � Exercise at least 20-30 minutes daily. Consume foods high in fiber. Reduce intake of refined and processed foods. Drink plenty of water to keep hydrated. Supplement with digestive enzymes (use one with a blend of protease, amylase, and lipase, amyloglucosidase, sucrose and maltase to help overall digestion). Take probiotics which helps form a natural, healthy intestinal flora. � Elvis Ali, B.Sc., N.D., Dipl.Ac., is a practicing naturopathic doctor in Toronto. References 1. Healthline. Factors influencing digestion and absorption of nutrients. (Internet) Cited on Beb. 26 2010) Available at http://www.healthline.com/hlbook/nut-factors-influencing-digestion-andabsorption-of-nutrients 2. Dorland's Medical Dictionary. Digestion. (Internet) (Cited on Feb. 22nd, 2010) Available at http://www.mercksource.com/pp/us/cns/cns_search_results.jsp 3. Medline Plus. Enzyme (Internet) (Cited on Feb. 22 2010) Available http://www.nlm.nih.gov/medlineplus/ency/article/002353.htm 4. Bixquert Jim�nez M.Treatment of irritable bowel syndrome with probiotics. An etiopathogenic approach at last? Rev Esp Enferm Dig. 2009 Aug;101(8):553-64. 5. Medline Plus. Irritable Bowel Syndrome (Internet) (Cited on Feb. 22 2010) Available at http://digestive.niddk.nih.gov/ddiseases/pubs/ibs/ 6. Ibid 7. Brenner DM, Chey WD.Bifidobacterium infantis 35624: a novel probiotic for the treatment of irritable bowel syndrome. Rev Gastroenterol Disord. 2009 Winter 8. Dolin BJ.Effects of a proprietary Bacillus coagulans preparation on symptoms of diarrhea-predominant irritable bowel syndrome. Methods Find Exp Clin Pharmacol. 2009 Dec;31(10):655-9. 9. Whorwell PJ, et al. Efficacy of an encapsulated probiotic Bifidobacterium infantis 35624 in women with irritable bowel syndrome. Am J Gastroenterol. 2006 Jul;101(7):1581-90. 10. Medline Plus. Fiber. (Internet) (Cited on Feb. 23rd, 2010) Availabe at http://www.nlm.nih.gov/medlineplus/ency/article/002470.htm Food Components Proteins Lipids (fat) Carbohydrates Starches Maltose Sucrose Lactose (milk sugar) Enzymes which break them down Protease Lipase Amylase Amyloglucosidase Maltase Sucrase Lactase Healthy Directions April/May 2010 17 Help Lower Breast Cancer Risk Optimize Vitamin D & Exercise By Julie Mardian, ND In Canada, women over the course of their lifetime have a 1 in 8 chance of developing breast cancer. According to a report by the American Institute for Cancer Research which looked at over 800 studies that followed women from around the world to see who developed breast cancer and who did not, information was gathered about concrete things women can do to minimize their risk of developing breast cancer. The report provides good news for women in the form of steps they can take to protect themselves. The following findings are an excellent place to start. GET REGULAR EXERCISE Exercise for at least 30 minutes a day. If you can't do that, at least do some. Some activity is better than none. From a naturopathic perspective, this is a good place to begin, however, there is more women can do to reduce their risk of developing breast cancer. OPTIMIZE VITAMIN D LEVELS First, optimize your vitamin D levels. In recent years, vitamin D has emerged as one of the most intriguing areas of cancer research and prevention. There have been numerous epidemiological studies finding that people with less of the nutrient circulating in their blood are at an elevated risk of developing cancer (including breast cancer) compared with those who have higher levels. Women can have their vitamin D levels measured with a simple blood test (measuring 25hydroxy vitamin D) and supplement with vitamin D3 or increase their safe, sun exposure. The dose of vitamin D needed depends on age, weight, skin colour, sun exposure, and geographic location. BE AS LEAN AS POSSIBLE, BUT NOT UNDERWEIGHT A healthy body mass index is defined as being above 18.5 but no greater than 25. Women closer to the lower end of the healthy weight range have the most protection from breast cancer. LIMIT ALCOHOL INTAKE If you drink at all, limit your intake to one serving a day � a glass of wine (5 ounces), shot of liquor (1.5 ounces), or bottle of beer (12 ounces). MINIMIZE EXPOSURE TO XENOESTROGENS Second, eliminate or minimize exposure to xenoestrogens. Xenoestrogens (literally meaning "foreign estrogen") are synthetic chemicals that have estrogen-like effects in the body. A recent survey conducted at the Massachusetts-based Silent Spring Institute indicated that over 200 chemicals have been recognized by international regulatory agencies as being linked to increasing rates BREAST-FEED New mothers should breast-feed exclusively for up to six months � the evidence is convincing that mothers who breast-feed reduce their risk for breast cancer. 18 Healthy Directions April/May 2010 of breast cancer. Xenoestrogens can wreck havoc in the body, particularly with hormone-sensitive tissue like in the breast, by occupying receptor sites in breast tissue and disrupting normal cell function and promoting cell division. Most women are exposed to xenoestrogens on a daily basis. These synthetic compounds can be found in plastics (to make them soft and flexible), in pesticides, cosmetics, personal care items like shampoo and lotions, commercially produced meat and milk products, gasoline fumes, birth control pills and hormone replacement therapy (HRT). Ways to reduce exposure is to store and heat food in glass containers, avoid cosmetics and personal care items that have parabens in them (used as an anti-microbial agent), consume when possible organically grown produce and meat without hormones, and avoid birth control pills and HRT. DNA Restore & Protect Lotion � Physically protects against U.V. radiation (not a sunscreen) � Repairs U.V. damage � Hyperpigmentation reduction and elimination � Stretch marks � Acne DNA Restore Ointment � Hyperpigmentation � Moles � Skin lesions and abnormalities � Sore joints � Rapid healing of cuts, scrapes, burns, insect bites � Psoriasis � Stretch marks � Eczema � Skin Tags BroccoGen 10 � DNA support & protection � Cardiovascular (Arteriosclerosis) � Prevents macular eye degeneration � Type II Diabetes � Total body detox � Restores skin integrity � Hormone balancing (for men and women) � Immune system support � Effective at treating Helicobacter Pylori EAT MORE BROCCOLI Increase cruciferous vegetable intake. Cruciferous vegetables such as broccoli, cauliflower, brussel sprouts and cabbage contain a substance called indole-3-carbinol (I3C) which is activated and liberated when the vegetables are chewed or chopped. In the body, I3C is converted to di-indolyl methane (DIM). DIM is a powerful substance that promotes beneficial estrogen metabolism resulting in increased antioxidant activity. By eating cruciferous vegetables daily, you may increase your protection against diseases that are linked to environmental estrogen exposure, like breast cancer. As raw cruciferous vegetables contain goitrogens, it is best to eat them cooked or fermented � this neutralizes the thyroid-depressing substances. DIM and I3C can also be found in supplemental form for people that need a higher intake (for cancer treatment) or need to support the body in eliminating harmful estrogen metabolites. MANAGE STRESS EFFECTIVELY Manage Stress effectively. In the journal Child Development, a team of researchers studied 225 young women under 45 who had been diagnosed with breast cancer and compared them with a cohort of healthy women in the same age group. They looked at the incidence of breast cancer and found that it was correlated with multiple life stressors. Women who had faced more than one lifechanging negative event (i.e., the loss of a close loved one, a parent's divorce, a job loss, or separation from a spouse), had increased their risk of developing breast cancer by more than 50%. Even though we cannot hide from stress, finding ways to cope with it meaningfully can reduce the negative effects it has on our body. Relaxation techniques such as deep breathing, meditation, progressive muscle relaxation, journaling and exercises such as yoga and tai chi can have a long-term impact in reducing the effects of stress if practiced regularly. Julie Mardian, ND is a naturopathic doctor who has been in practice for 10 years in Kitchener-Waterloo and is co-owner of Mardian Natural Medicine. Dr. Mardian has an eclectic family practice and a special interest in cancer prevention and support using naturopathic medicine. She successfully treats and aids people in managing chronic diseases and welcomes paediatrics patients, particularly families dealing with autism spectrum disorder. She welcomes your questions. For information and inquiries please contact her at: www. MNM.ca or 519-896-4800 Newco Enterprises Inc. Phone: 403-295-9568 Calgary, Alberta Toll Free: 800-726-4155 firstname.lastname@example.org www.organicteatreeoil.com Available in health food stores across Canada. Marty Newcomen, CEO/President Healthy Directions April/May 2010 19 Be a Probiotic "Pro" By Allison Tannis BSc MSc RHN Got microbes? We all do. And, some microbes have positive effects on your health. Probiotics help your immune system, boost digestive health and can play helpful role in fighting some diseases. Become a `pro' on probiotics and be sure you're getting all the pros of these little bugs. At this very moment, there are over 400 different types of microbes (e.g. bacteria, yeast) living in your intestines � each fighting to colonize and survive. Some of these microbes are harmful including E. coli and Salmonella. However, the majority of these microbes are beneficial to your body. The good bacteria in the intestinal tract are probiotics. Probiotics live in the intestinal tract and elicit many healthy benefits. In 1908, the Nobel Prize was awarded for the discovery that probiotics offer health benefits to humans. After a century of research, we now know that probiotics offer health benefits to the entire body. They talk to your immune system regulating its effects. Probiotics also fight off bad microbes that can cause disease symptoms like heartburn, diarrhea and yeast infections. In fact, newer research has linked your body's probiotic health with a lower prevalence of a number of diseases. Researchers have found probiotics may be helpful in a wide range of health issues including irritable bowel syndrome (IBS), antibiotic-associated diarrhea, eczema, colon cancer, and more. PRO TIP 1: HOW DO PROBIOTICS WORK? Probiotics have many mechanisms of action. One key action of probiotics is to inhibit the ability of bad microbes, such as E. coli, to inhabit your intestinal tract. Probiotics do this by excreting antimicrobial substances and by reducing the number of available receptor sites and nutrients available for bad microbes in the intestinal tract. Another key action of probiotics is to interact with the lining of the intestinal tract to communicate with the body's immune system. The result is a kind of correcting of the immune system. When walking down the aisles of your local store, you'll notice the two most common families of probiotics used in food products are Lactobacillus and Bifidobacteria. Each family of probiotics has a number of species, such as, Lactobacillus acidophilus or Bifidobacterium bifidus. Each species has its own health benefits. PRO TIP 2: TAKE PROBIOTICS WITH FOOD OR AFTER A MEAL Stress, a poor diet, antibiotic use and traveling are just a few of the common factors in our daily life that cause our body's levels of probiotics to decline. When our probiotic levels decline, bad microbes such as Candida can grow and flourish leading to illness symptoms. Fight back by taking a probiotic supplement daily and including fermented foods in your daily diet. 20 Healthy Directions April/May 2010 PRO TIP 3: PROBIOTICS ARE MEASURED IN CFUS Colony forming units (CFU) is a measurement of how many probiotics are available in a supplement. According to current research, the CFU of a probiotic supplement must, at minimum, be one million for sufficient colonization of the probiotics in the intestine to occur. From Renemcaisse � PRO TIP 4: PROBIOTICS ARE FOR EVERYONE Who should take probiotics? Everyone. Having a healthy flora of probiotics in your intestinal tract is important from birth until old age to ensure optimal immune health. For example, the predominant strains found in a healthy infant's intestines are bifidobacteria. Yet, at the age of 50, our levels of bifidobacteria start to decline and we see an increase in cancer incidences and immune deficiencies. Throughout our lives, lactobacillus probiotics help us defend against bad microbes, and keep our immune system functioning optimally. A diversity of probiotics in the intestinal tract is ideal as each probiotic strain has a different set of health benefits, and probiotics work in synergy. Original Herbal Formula Trusted Worldwide Since 1922 PRO TIP 5: PREBIOTICS ARE THE FOOD THAT PROBIOTICS EAT If probiotics are the good bacteria in the intestinal tract, what are prebiotics? Prebiotics are most commonly a fibre, and one that probiotics use as fuel. Including prebiotics into your diet can encourage the health of probiotics living in your intestinal tract. Probiotics and prebiotics offer the human body a wide variety of healthy benefits to all ages. Discover more about these good bacteria and see if they may offer you some healthy benefits. Allison Tannis is a nutritionist and author of four books including "Probiotic Rescue" (Wiley 2008). Visit www.allisontannis.com Powder Formula Extract Formula Vegetable Capsules Immune System Support � Premium Quality Herbs � c G.M.P. compliance � Made only in Canada � Exported worldwide Herbal Supplement BEWARE OF COUNTERFEITS � Canada International P.O. Box 23155, Ottawa, Ont., Canada K2A 4E2 Tel.: (613) 729-9111 � Fax: (613) 729-9555 e-mail: email@example.com � COPYRIGHT � 2008 - ALL RIGHTS RESERVED - AUTHORIZED USER OF ESSIAC � TRADEMARK Choosing An Effective Probiotic TRAVELLING? TAKE STABLE PROBIOTICS. By Sandrine Briatte, B.Sc. Biochemistry, M.Sc. Biology When buying probiotics, the common things we take into consideration are popularity, price, number of bacteria advertised, and sometimes the means of intake. But, how can we be sure that we are making the right choice? Here are some important facts to get before buying. SEEK HUMAN SPECIFIC BACTERIA PAP pub VS Lalma-Direction mars 10:Layout 1 16/03/10 Add Probiotics in your Diet Control, Improve and Regenerate your Intestinal Flora Balance Contains one of the most recognized strains: BB536 Human specific bacteria allow a good adherence to the intestine wall which is paramount to the product's efficiency. 11:50 Page 1 Bacteria from animal sources are generally less effective in humans. To find out whether the bacteria is of human or animal origin � information rarely found on label � you will need to read the company's website or literature available on the product. DIFFERENT STRAINS, DIFFERENT BENEFITS Identify strains, as health claims apply to each strain. Strain reference is often alphanumerical, like Bifidobacterium longum BB536. Strain claims are legitimated by a registered number from a Health Canada natural product number (NPN). FREEDOM FROM THE FRIDGE Not all probiotics are unstable at room temperature. Some probiotics contain dormant strains specifically chosen for their capacity to survive in ambient temperature and become active again once in your intestine. Bifidobacterium longum BB536 is one of the most stable strains. Stable probiotics are easy to carry and are very helpful to prevent traveler's diarrhea. Concentrations of stable probiotics are guaranteed until the expiry date. LESS CAN BE MORE It isn't necessary to pay for a high number of bacteria. Cramps and bloating are often reported when the daily dose exceeds the 20 billion mark. Maximum effect should be your focus with a diverse probiotic containing Bifidobacteria and Lactobacillus, which colonize different places in the digestive tract. Sandrine Briatte, B.Sc. Biochemistry, M.Sc. Biology, is a scientific director in research and development of natural health products. She currently works at Virage Sant� in Qu�bec and offers her expertise in probiotics by providing training. For more information: www.viragesante.com or call 1-800-463-0944. Probiotics Approved by Health Canada (NPN registered) 1 800 463 0944 � viragesante.com 22 Healthy Directions April/May 2010 Available at most Health Food Stores Who's to Blame for POINTING A FINGER AT THE COOK OR BLAMING THE SALT SHAKER AS THE CULPRIT FOR TOO MUCH DIETARY SODIUM? YOU MAY JUST BE SURPRISED TO DISCOVER EXACTLY WHERE THE LARGEST SOURCES OF SALT ARE HIDDEN. By Doug Cook, RD MHSc CDE A few years ago we were inundated with messages to avoid trans fats and great strides have been taken by both food manufacturers and government to reduce the trans fat in the food supply, but as the saying goes: `that is so last year'. Sodium is the new trans fat with the message being loud and clear: we consume far too much. A new study in the New England Journal of Medicine suggests that by cutting back on as little as 1/2 teaspoon a day of salt (1200-1500mg of sodium) thousand of lives could be saved by reducing the number of strokes and heart attacks. Sodium is a mineral found naturally in the environment and therefore in our foods to some extent. This isn't a bad thing; sodium is an essential mineral. Sodium regulates the total amount of water in the body and the transmission of sodium into and out of individual cells also plays a role in critical body functions. Many processes in the body, especially in the brain, nervous system, and muscles, require electrical signals for communication. The movement of sodium is critical in generation of these electrical signals. Throughout human history, getting too much sodium in our 24 Healthy Directions April/May 2010 diets was never an issue. In fact, the kidneys, which regulate the levels of electrolytes, like sodium, potassium, chloride as well water, are well adapted to excrete excess potassium and hold on to sodium since our diets used to be much higher in potassium and lower in sodium. Our actual physiological requirement for sodium is about 500mg per day. It is estimated that primitive societies, in the absence of pizza and French fries, still managed to get about 1600mg of naturally occurring sodium. With the exception of traditional fermented foods like sauerkraut, kimchi, and tempeh to name a few, foods are naturally very low in sodium and high sodium foods were unheard of unlike today. In fact, so rare was sodium that ancient cultures treated it as a valuable commodity and once traded it at a value twice that of gold. Tips to Reduce Sodium! Healthy Directions February/March 2010 25 Tips to Reduce Sodium Use fresh or dried herbs and spices, lemon juice, fresh garlic, and flavored vinegars to flavour foods. Gradually decrease the amount of salt used in cooking and at the table. Choose fresh, unprocessed foods more often. Use condiments sparingly, and look for lower sodium versions. Use oil rather than butter for cooking or choose salt-free butter. Limit `instant' foods such as noodles and cereals. If using prepared of frozen foods, choose lower-sodium versions. Watch out for hidden sources in the ingredient list � words to be aware of are `salt' or `sodium'. Rinse canned foods like beans, tuna, or vegetables. Up to 80 percent of sodium can be reduced depending on the food type with a rinse under the tap for at least 60 seconds. Look for unsalted snacks such as chips, pretzels, crackers, nuts, and seeds. Read nutrition labels � the % DV (or daily value) for sodium is based on the Upper Limit of 2400mg, therefore try to choose products that offer 10% DV of sodium per serving. Limit fast food and take-out meals � use nutrition pamphlets to find lower-sodium options. Every little bit helps and by adopting as many of the above suggestions, you can make an appreciable dent in daily sodium intake which will greatly reduce your risk for heart disease, stroke and high blood pressure. A Roman's soldier's pay used to be given, in part, as salt hence the word `salary' from `salarium'. Even the value of salt has been entrenched in some of our everyday expressions, such as, `salt of the earth', or `worth his/her weight in salt'. Where as hypertension, or high blood pressure, has been called `the silent killer' (because it is virtually symptom-less), sodium can be called `the quiet or silent food additive'. Unlike other ingredients like vitamin C or potassium-based salt substitutes which are heavily regulated, the addition of sodium flows freely. The problem lies in the fact that there is no standardization with respect to what the sodium content of a food should be and the sodium content of similar foods varies greatly across brands. With respect to restaurant foods, they are exempt from mandatory labeling with respect to sodium content. At this time, any sodium reduction by manufacturers is completely voluntary. THE THREE MAIN SOURCES OF SODIUM Processed and prepared foods use sodium-based additives, such as, sodium benzoate (a mold inhibitor) or salt to add flavoring. These include canned vegetables, soups, luncheon meats, frozen foods, cheese and fast food/take out. 1 PROCESSED AND PREPARED FOODS Table salt and sea salts are used in cooking and at the table. This includes seasoning salts like celery or garlic salt, as well as sodiumcontaining condiments. Condiments, such as, ketchup, mustard, soy sauce, salad dressings and prepared sauces are notoriously high in sodium. 2 TABLE SALT AND CONDIMENTS There are also natural sources of sodium, such as, meat, poultry, dairy products and vegetables (sodium is found in both animal and plant cells like it is in our own cells), although this is a much smaller contributor of our sodium intake. Regarding our intake of sodium, the salt we add during cooking makes up about 5 percent of the total, salt added at the table accounts for about 6 percent, 12 percent comes from natural sources and over 77 percent is from processed and prepared foods. If we could cut down on the amount of added sodium we get from processed foods, there would be more than enough room in our `sodium budget' to enjoy both the culinary and health benefits of gourmet and sea salts, both rich in minerals. Doug Cook, RD MHSc CDE is a Registered Dietitian/Nutritionist and Certified Diabetes Educator who currently works at St. Michael's Hospital in Toronto, and as a nutrition consultant. He practices a holistic and integrative approach providing science-based guidance on food and diet along with nutritional supplements and natural health products where appropriate. He recently coauthored Nutrition for Canadians for Dummies (Wiley, 2008). In addition, he has served as the nutrition expert for the Ministry of Health's website healthyontario.com. Visit his website: www.wellnessnutrition.ca. 3 NATURAL SOURCES 26 Healthy Directions April/May 2010 SPA & RETREAT GUIDE Need a spring escape for relaxation or rejeuvenation? Visit one of our Ontario spas or retreats for an experience to remember. When choosing a spa or retreat consider weither you are seeking quiet solitude, for peaceful walks and canoe paddling, or luxurious swimming pools and pampering. Algonquin Park, South River, ON Lake Huron Millcroft Inn & Spa, Alton-Caledon Northern Edge Algonquin www.NorthernEdgeAlgonquin.com NorthernEdgeAlgonquin@gmail.com DeStress to MANIFEST Womens' Retreat Tamarac Island Resort DeStresstoMANIFEST.com 1-800-953-EDGE (3343) Description: The Edge is dedicated to personal growth and adventure retreats for adults and families. Guests at our solar-powered retreat learn from inspiring adventure retreat facilitators and dine on organic & locally raised food. Specialties: Canoe & Kayak Adventures, Yoga Retreats & Adventures, Shamanism Training, Wilderness Arts and Custom Group Adventures. 519-592-5810 Date: April 23-25 / Oct. 15-17, 2010 Tamworth (Midway between Toronto and Ottawa) Alton-Caledon, Ontario Maple Ki Forest * Spirit Waters (est. 1986) mapleki.com firstname.lastname@example.org Scandinave Spa Blue Mountain Millcroft Inn & Spa www.vintage-hotels.com email@example.com (613) 379-2227 Description: A tranquil, beautiful retreat featuring stunning views of water and wilderness ; a private, pristine lake, and river with rapids. Naturally restorative & soothing. Uplifting & healing. Specials: Hatha yoga instruction, holistic bodywork, infrared sauna. Superbly nutritious/delicious cuisine. Individual or group rentals available. 1-800-383-3976 Description: Plan your escape to the definitive country retreat in the rolling hills of Caledon. The four-diamond Millcroft Inn & Spa offers luxury accommodations, dining and spa pleasures. Specials: Romantic couples packages, girls' getaways, day or stay spa specials. near Midland, Ontario Sugar Ridge Retreat Centre Blue Mountain Sugar Ridge Retreat Centre www.sugarridge.ca firstname.lastname@example.org Scandinave Spa Blue Mountain www.ScandinaveBlue.com info@ScandinaveBlue.com (866) 609-1793 Description: Sugar Ridge is a new eco-friendly centre; created to allow visitors to get healthy in body, mind & spirit. Private cabins for romantic getaway or groups up to 40. Organic and local produce is used in creating yummy meals. Specialties: Custom Group or individual retreats, Yoga & Meditation, Wilderness Education, spa services. 1-977-988-8484 Description: Nestled in the heart of nature, experience the renowned Scandinavian Baths. Named "Top 50 Spa in 2009" by Spas of America, Scandinave Spa also offers relaxing Registered Massage treatments & packages. Specials: Couple's packages, Girls Getaways, Group Rates & Yoga. Maple Ki Forest *Spirit Waters Healthy Directions April/May 2010 27 SENSATIONAL SLOW-COOK SOUPS CREAMY ONION & KALE SOUP There is no cream in this delicious, vegan friendly soup -- unless you decide to drizzle a bit over individual servings as a finishing touch. The creaminess is achieved with the addition of potatoes, which are pur�ed into the soup, providing it with a velvety texture. Kale is a form of cabbage. INGREDIENTS � Medium to large (31/2 to 5 quart) slow cooker 1 Tbsp. olive oil 4 onions, thinly sliced 2 cloves garlic, minced 4 whole allspice 1 bay leaf 1 tsp. grated lemon zest 1/2 tsp. cracked black peppercorns 4 cups vegetable broth 3 potatoes, peeled and diced 1 tsp. paprika dissolved in 2 Tbsp. squeezed lemon juice 4 cups chopped kale DIRECTIONS In a skillet, heat oil over medium heat. Add onions and cook, stirring, until softened, about 5 minutes. Add garlic, allspice, bay leaf, lemon zest and peppercorns and cook, stirring, for 1 minute. Transfer to slow cooker stoneware. Stir in broth. Add potatoes and stir well. Cover and cook on low for 8 hours or on high for 4 hours, until potatoes are tender. Discard allspice and bay leaf. Stir in paprika solution and add kale, in batches, stirring after each to submerge the leaves in the liquid. Cover and cook on high for 20 minutes, until kale is tender. Pur�e using an immersion blender, food processor or stand blender. Serve immediately. Recipes from "The Vegetarian Slow Cooker" by Judith Finlayson. Published by Robert Rose. Reprinted with permission. Judith Finlayson is a Toronto food writer, journalist and author. Visit: www.judithfinlayson.com CERTIFI ORGA ED IN G R EDIE 28 Healthy Directions April/May 2010 NT 100% S N IC SENSATIONAL SLOW-COOK SOUPS BUTTERNUT APPLE SOUP WITH SWISS Topped with melted cheese, this creamy and delicious soup makes a light main course, accompanied by a green salad. INGREDIENTS � Medium to large (3 1/2 to 5 quart) slow cooker � 6 to 8 ovenproof bowls 1 Tbsp. olive oil 2 onions, chopped 4 cloves garlic, minced 2 tsp. dried rosemary, crumbled, or 1 Tbsp. chopped fresh 1/2 tsp. cracked black peppercorns 5 cups vegetable broth 2 tart apples (such as Granny Smith), peeled and chopped 1 butternut squash, peeled and cubed 1 cup shredded Swiss cheese 1/2 cup finely chopped walnuts, optional Soup recipes from "The Vegetarian Slow Cooker" by Judith Finlayson. Published by Robert Rose. Reprinted with permission. Visit: www.judithfinlayson.com DIRECTIONS In a skillet, heat oil over medium heat. Add onions and cook, stirring, until softened, about 3 minutes. Add garlic, rosemary and peppercorns and cook, stirring, for 1 minute. Transfer to slow cooker stoneware. Stir in broth. Add apples and squash and stir well. Cover and cook on low for 6 hours or on high for 3 hours, until squash is tender. Preheat broiler. Pur�e soup using an immersion blender. (You can also do this in batches in a food processor or stand blender.) Season to taste with salt, if using. Preheat broiler. Ladle into ovenproof bowls. Sprinkle with cheese and broil until cheese melts, about 2 minutes. Sprinkle with walnuts, if using. Serve. SOUP A LA CR�CY In French cooking, cr�cy is a term for certain dishes containing carrots. In my books, this soup, which may be thickened with potatoes or rice, is one of the tastiest. Recipe from "The Vegetarian Slow Cooker" by Judith Finlayson. INGREDIENTS � Medium to large (3 1/2 to 5 quart) slow cooker 1 Tbsp. olive oil 2 leeks, white part with just a bit of green, cleaned and thinly sliced 4 cups thinly sliced, peeled carrots 2 tsp. dried thyme, crumbled 1 tsp. cracked black peppercorns 2 bay leaves 6 cups vegetable broth 1/2 cup brown rice Salt, optional Heavy or whipping (35%) cream or non-dairy alternative, optional 1/2 cup finely chopped parsley or snipped chives 1/2 cup garlic croutons DIRECTIONS In a large skillet, heat oil over medium heat. Add leeks and carrots and cook, stirring, until softened, about 7 minutes. Add thyme, peppercorns and bay leaves and cook, stirring, for 1 minute. Transfer to slow cooker stoneware. Add broth and stir well. Stir in rice. Cover and cook on Low for 8 hours or on High for 4 hours, until carrots are tender. Discard bay leaves. Pur�e using an immersion blender. (You can also do this in batches in a food processor or stand blender.) Season to taste with salt, if using. Ladle into bowls and drizzle with cream, if using. Garnish with parsley and croutons. Healthy Directions April/May 2010 29 The Importance of Finding Stillness When resting, do you have unpleasant twitching or tingling in your legs or an uncontrollable urge to move your legs? You can now find relief without any side effects. Introducing an all natural product called Restless Legs Support. It contains natural herbs and fast absorbing minerals that will allow your legs to fully relax at the end of the day. No more twitching or tingling. No more sedatives or side effects. Get the most relaxing and refreshing sleep you have ever had! Take 5 minutes a day for you. By Kristina Jansz We all have stresses and strains to deal with in life, in fact it would be unrealistic to think that life could even exist with out challenges. But at times, it might seem as if your life is overflowing with them. You find yourself racing from being what one situation demands of you over here to running to meet the needs of someone over there, trying to catch up on what was supposed to have been done two weeks ago, all of this while you're trying to get over the flu and did I mention, Fido has fleas! You find yourself saying, "This is insane! There has got to be more to life than this!!!" No one wants to feel powerless in their own lives. At some level of our being we all want to know that the choices we make, and the responsibilities associated with them are things that we can handle from a place of strength, stability and clarity. And at the same time, most of us couldn't and wouldn't even want to think of our lives without our families, careers and Fido, the very things that place demands on us, because it is through these relationships that we define ourselves. What we really want to do is simply to find a greater sense of centered-ness within ourselves, and our lives, so that it is from a place of strength that we go out to meet our www.rls-h.com Distributed by CLM Health For more information call Toll Free: 877-263-7330 30 Healthy Directions April/May 2010 responsibilities involved in creating the lives of our choice. And this brings us to the importance of finding the time, in your busy life, to be still. Even if it is only for 5 minutes a day, be still. Just to be clear, this means no TV , stereos, books, computer or phones! It means sitting by yourself and taking time to pause. Reconnect with yourself, listen to yourself breathe, get back in touch with the rhythm of your heartbeat, and remember who you are. Breathe into this peacefulness and expand it, then, from this place of centeredness go out to meet your day. Try finding moments throughout the day to return to this place of inner peace, perhaps while your standing in line at the grocery store or an ATM, when you're taking out the garbage or after you put the kids to bed. Pause and be still. The wonderful thing about it is that, in spite of all the responsibilities you have to meet, this sense of inner peace will become the tone of your life. Stress is a part of life but how you approach these challenges is completely up to you. You can feel overwhelmed and powerless or you can come from a place of inner strength and peace. It's all about choice and the choice is yours! Kristina Jansz, counsellor, workshop leader and keynote speaker works from her office in Barrie, Ontario providing transformational counselling and coaching services and teaching Empowerment workshops. Find out more by visiting www.kristinajansz.com Contact information: 705 794-9900, email@example.com NATUROPATH LISTING GUIDE Need Health Advice? Seek A Naturopath. Naturopathic doctors are highly educated primary care providers who integrate standard medical diagnostics with a broad range of natural therapies. BURLINGTON Philip K.L. Lee, BSc ND Family Medicine & Cancer Care Burlington Natural Health Centre NORTH YORK & SCARBOROUGH Elvis Ali, ND B.Sc MBA Chinese Medicine www.btnl.ca firstname.lastname@example.org (905) 695-4232 (416) 721-4349 www.SeekWholeness.com email@example.com Call: (905) 634-8598 BURLINGTON & STONEY CREEK Michael Frosina, ND, BSc Digestive and Hormonal Health www.stoneycreeknaturopath.com Frosina@stoneycreeknaturopath.com OAKVILLE & BURLINGTON Agnieszka Matacz, B.SC, ND Oakville Naturopathic Clinic and Longevity Wellness, Family Medicine & Cancer Care StoneyCreek: (905) 662-5604 Burlington: (905) 631-8619 www.oakvillenaturopathicclinic.com www.longevitywellness.ca Call: Oakville (905) 844-7718 Call: Burlington (905) 332-2121 KITCHENER Rahima Hirji, ND Infertility, Autoimmune Disease, Pediatrics, Weight Loss www.targettherapeutics.com firstname.lastname@example.org OTTAWA Vivienne Guy, ND & Associates Kilborn Naturopathic & Wellness Centre General Family Practice: Fertility & Pregnancy Care, Chiropractic, Massage, Allergy & Hormone Testing www.KilbornWellness.com Call: (519) 593-2354 Call: (613) 738-8000 MISSISSAUGA Richard Dodd, BSc., ND The Natural Path Alternative Health Care Centre, Cancer Prevention & Treatment WINDSOR Denis Marier, MA, ND Clinic Director, Canadian Clinic for Integrative Medicine www.ccintegrativemedicine.ca www.naturalpath-cancerclinic.com email@example.com Call: (905)206-0732 Call: (519) 974-0395 MISSISSAUGA Carol Morley, BKin, ND Zawada Health Clinic 'Across from Square One Shopping Centre' WOODBRIDGE Maria Granzotto, B.Kin.(Hons.), ND A Hand in Healing 9121 Weston Road (next to Noah's Natural Foods) Weight Loss, Detox, & Nutrition www.zawadahealth.com Weight Loss & Detoxification Call: (905) 804-1752 www.doctorsgranzotto.com firstname.lastname@example.org Call: (905)851-HEAL(4325) Seeking New Clients for Your Growing Practice?A listing in our Naturopath Listing Guide with photo or logo is $80.00/plus G.S.T. per issue. Call 1-877-276-1849 or e-mail: email@example.com Healthy Directions April/May 2010 31 FIT FOR LIFE Stability Ball Essentials for Core Fitness By Brad Schoenfeld, CSCS, CPT In a recent poll of fitness professionals, the stability ball was cited as one of the most indispensable items in a personal trainer's tool kit. Although this may be debatable, no one doubts the value of stability balls as a training resource--one that you should certainly make use of in your home gym. Elegant in their simplicity, stability balls are nothing more than large, inflatable rubber balls that can be used to perform a wide array of seated and prone exercises. Pretty much any exercise that can be done on a bench can also be done on a ball. Better yet, its air-filled structure conforms to the unique shape of your body, providing a comfortable base to work out on. In addition to injecting some fun into your routine, ball training is unique in that it places your body in an unstable environment. Your core is thereby forced into a stabilizing role, stimulating your body's natural motor reflexes to maintain proper posture and alignment. Core activity is substantially higher when exercises are performed on unstable surfaces. Training on a ball is extremely effective for developing the muscles of your abdomen and lower back. The stability ball is particularly useful for direct abdominal training. It elicits higher abdominal muscle recruitment and allows a greater range of motion during performance. Since your torso is not grounded, you can achieve an increased degree of extension at the onset of the movement. Range of motion is an extremely important component of training; the better the range, the more muscle fibers are activated during the exercise. And the more fibers that are activated, the better your results will be. 1 CRUNCH This move targets the abdominals. Start: Sit on top of a stability ball with your feet shoulder-width apart. Walk your feet forward until your lower back is firmly supported. Place your hands on your chest and lower your upper back onto the ball. Movement: Lift your upper back off the ball as far as possible without discomfort. Contract your abs and return along the same path back to the starting position. Expert tips: Sitting higher on the ball (butt on top of the ball) makes the exercise more difficult. Sitting lower on the ball makes it easier. Your lower back should remain on the ball at all times. Lifting your lower back engages the hip flexors, reducing the stress on the target muscles. It also increases shear force to the lumbar region, potentially leading to injury. Keep your hips anchored; so, you move over the ball. The ball should not roll under you. If the move becomes easy, hold a weighted object (such as a filled paint can or a plastic jug) against your chest. 32 Healthy Directions April/May 2010 Take good care of yourself... www.genacol.ca AVAILABLE AT & HEALTH FOOD STORES 2 SIDE CRUNCH This move targets the obliques. Work obliques & engage the core. Start: Lie sideways on the top of a stability ball, with your feet planted firmly on the floor. Place your fingertips by your temple with your elbow held out to the side. Lower your ball-side elbow as far down as possible without discomfort. Movement: Keeping your fingertips pressed to your temple, raise your top elbow so your trunk flexes laterally as far as possible. Contract your obliques and then return along the same path back to the starting position. After performing the desired number of reps, repeat on the opposite side. If you have trouble maintaining stability, position your feet against the bottom of a wall for support. From "Women's Home Workout Bible" by Brad Schoenfeld. Copyright � 2009 by Human Kinetics Publishers, Inc. Excerpted by permission of Human Kinetics, Champaign, IL. Available to order from Human Kinetics Canada at www.HumanKinetics.com or by calling 1800-465-7301. Brad Schoenfeld, CSCS, CPT is widely regarded as one of North America's leading fitness experts. He is the owner of the exclusive Personal Training Center for Women in Scarsdale, New York. Schoenfeld is a lifetime drug-free bodybuilder who has won numerous natural bodybuilding titles. C M Expert tip: Y CM MY CY CMY K "When the body talks to itself it can heal itself. Healing really is that simple." BodyTalk is a revolution in health care. It works gently to restore the body's innate ability to heal, and this simple approach has proven to be so effective that BodyTalk is the fastest growing health care system in the world today. Beneficial for: Diabetes, High blood cholesterol, High-blood pressure, Obesity, Cold, Ischemia. Therapeutic compounds: GABA, Phytosterol, DNJ, Prenylated flavonoids. '''Explore and Experience BodyTalk Locate a BodyTalk Practitioner near you, call toll-free 1-877-884-1767 www.bodytalkcentral.com "BodyTalk will transform your health and your life." 34 Healthy Directions April/May 2010 More info call 416�530�1788 www.jivathai.com Spring Cleansing The Detox Diet By Rahima Hirji, ND This is usually the time when Canadians emerge from their homes and start their annual cleaning. We clear the garden, plant new flowers, repair any damage to our homes and start to reorganize the indoors. It is also a perfect time to detoxify our bodies. Many people ask me why we need to do a detoxification diet or a cleanse. In the past, our bodies were able to manage the toxic load in our systems. Our liver was able to neutralize harmful chemicals and our bowels were able to eliminate them. We are now increasingly bombarded with toxic chemicals. These chemicals can come from workplace exposure, household cleaning agents, air pollution, pesticides in our food, dental amalgams, cosmetics and many other unsuspected places. As our bodies become overburdened, the overwhelmed liver can't neutralize all the chemicals and our bowels, often constipated, can't eliminate them. This, combined with the standard North American diet which is lacking in fiber and nutrients, 36 Healthy Directions April/May 2010 is a sure fire way of increasing our risk of developing all kinds of illnesses from arthritis, allergies and eczema to diabetes and cancer. A detoxification diet gives your body the opportunity it needs to heal itself. By eliminating harmful foods from the diet and consuming high fiber, nutrient dense, easy to digest foods the body gets a break and can focus on cleaning out the built-up toxins and healing rather than digesting the processed and refined foods that we often eat. Benefits of detoxification include increased energy, weight loss, slower aging, increased immunity, increased fertility and better skin, just to name a few. There are many ways to do a detoxification diet. For beginners, it doesn't have to be difficult or complicated. The length of the detox diet is up to you. Beginners may want to start with 5-7 days. A simple plan for a safe and effective detoxification should include the following. ELIMINATE COFFEE Coffee is acidic and can act as a diuretic. It can also interfere with insulin levels and cause high blood pressure. Instead, drink herbal teas like green tea that are high in antioxidants and can help with caffeine withdrawal. ELIMINATE ALCOHOL Alcohol is metabolized by the liver. In order for your liver to focus on neutralizing toxins in the body, it is best not to introduce anything that will cause an additional burden on your liver. ELIMINATE PROCESSED OR FRIED FOODS These foods are lacking in nutrition, often high in fat and sodium and provide little fiber. EAT MORE FRUITS AND VEGETABLES Try to eat a wide variety of coloured produce, organic if possible. This will ensure adequate intake of antioxidants which are powerful neutralizers of free radicals and fiber. The added fiber will help your bowels stay regular and eliminate the released toxins. FOCUS ON WHOLE FOODS This includes whole grains like brown rice and oatmeal, fruits and vegetables, lean meats, herbal teas, nuts, not including peanuts and fresh herbs and spices. Avoid processed foods like baked goods, convenience foods or fried foods, sugar and artificial sweeteners. INCREASE YOUR WATER INTAKE Try to drink half of your body weight in ounces. For example, a woman weighing 130 pounds should aim to drink 65 ounces of water, or roughly 8 glasses. Water is very important for many metabolic functions in the body including elimination and it keeps your skin hydrated. CONSIDER SOME SUPPLEMENTS Multivitamins and essential fats will ensure that your body is getting the necessary vitamins, minerals and fats to function optimally. A good probiotic will ensure gut health and improve bowel function. CONSIDER AN HERBAL SUPPLEMENT Seek herbs that support the liver and encourage detoxification. For best results and safety, talk to a qualified healthcare professional before introducing any herbal product. ENJOY A SAUNA A FEW TIMES A WEEK This will encourage the elimination of toxins through perspiration. For best results, use an infrared sauna that allows for deeper detoxification. When doing a detoxification diet, you may feel unwell at the beginning as your body begins the task of eliminating all of the built-up toxins. If you stick with the plan though, you will find that the renewed sense of health and well being are worth the effort. Rahima Hirji, ND is a Naturopathic Doctor at Target Therapeutics in Kitchener. She has an eclectic practice where she enjoys working with pediatric patients and has a special interest in womens' health, infertility and autoimmune diseases. Check out: www. targettherapeutics.com or call 519-593-2354. MAKE-IT NATURAL The Therapeutic History of Lavender By Sue Mattie As far as herbs known for their pleasant scent, none is loved more than lavender. It is known as the Queen of Aromatherapy and for good reason. It has a relaxing fragrance that soothes the body and soul. The fragrance is strong, penetrating and sweet. All parts of the plant, the stems, the leaves, and especially the flowers are aromatic, pungent and stimulating. The fragrance is the strongest when the buds are squeezed or crushed since this releases the essential oils. A PLANT WITH HUMBLE BEGINNINGS AND A ROYAL PAST As well as for its unmistakable perfume, lavender has been recognized since Roman times for its healing and antiseptic qualities. Later in the Middle Ages, it was the monks and nuns who nurtured lavender, using it to make medicines. In the sixteenthcentury lavender was considered an effective and reliable protection against infection in France. For example, glove-makers, who were licensed to perfume their wares with lavender, escaped cholera at that time. Also, during the sixteenth century, Queen Elizabeth 1 of England was a lavender devotee. She drank copious cups of lavender tea to treat her frequent migraine headaches. During the seventeenth century, lavender secured its place in the herbals as a cureall, relieving headaches, calming nerves, healing acne, and soothing insect stings and "the bitings of serpents, mad-dogs and other venomous creatures." In the eighteenth century, at the time of the Great Plague, travellers used to carry a bouquet of lavender around with them to protect themselves again the disease. It is said that the graverobbers, who plundered plague victims' personal belongings, used to wash in Four Thieves Vinegar, which contained lavender. By the nineteenth century, lavender appeared in the London Pharmacopeia as an ingredient of palsy drops, which supposedly remedied "falling sickness, cold distempers of the head, womb, stomach and nerves against apoplexy, palsy, convulsions, vertigo, loss of memory, dimness of sight, melancholy, swooning fits, acne and barreness in women." More recently, during the First World War, modern antiseptics were in such short supply that the public was asked to gather garden lavender so the oil could be used together with sphagnum moss to dress war wounds. Today, lavender is still used in herbal remedies. Cushions filled with dried lavender can help to induce sleep and ease stress or depression. The antiseptic qualities of lavender tea can help to cleanse the system and relieve headaches and stomach upsets. Courtesy of Sue Mattie from Stoney Hollow Herbal Treasures is a small, eco-friendly Lavender farm in Farm is located in Markdale within scenic Grey County, Ontario (south of Collingwood and north of Toronto). For more information visit:www.stoneyhollowherbaltreasures.com. PINK LAVENDER TEA This pretty pink Lavender tea is soothing and delicious! The pink colour is created when you infuse English Lavender buds with lemon juice. The longer you steep this tea the more intense the pink colour and flavour of the tea. English Hidcote Lavender makes the prettiest tea because of the intense blue colour of the buds. Double the quantity of Lavender buds if using fresh buds. DIRECTIONS: In a teapot, add 1 tablespoon (12 ml) of freshly squeezed lemon juice to 1 tablespoon (12ml) of dried English Lavender buds. Add 2 cups of boiling water and let steep. Serve tea using a tea strainer. 38 Healthy Directions April/May 2010 DOWN-TO-EARTH BASICS CONTAINER GARDENING Not Your Mother's Apple Tree ven in a space that at first seems too small, you might be able to grow fruit trees if you can set up an espalier.They are a perfect combination of utility and good looks: not only do you have your own apples a few steps away, but you've also created a very beautiful decorative arrangement. First, pick your spot: a sunny wall. Make sure you can add bolts to the wall, and don't forget that once the tree is growing, you won't easily be able to move it. Attach large eyebolts up the wall in at least five rows that are 18 inches apart vertically, and string heavy-duty wire through them horizontally. In spring or fall, plant the tree in a container at least 2 feet deep, and cut the trunk back to about 2 inches above your lowest wire.When it begins to branch out, pick out the three best-looking sprouts and prune away the others. As these sprouts grow into small branches, ease two of them downward and tie them onto the horizontal wires; allow the third to grow upward to the next highest wire. As soon as it reaches the next wire, which may be later this season or next year, repeat the process. Keep going this way until you reach the top wire, where you will cut away all signs of new upward growth. As the tree grows it sends out very short stems, called spurs, where the fruit will form; prune away any that are facing into the wall. Also, be alert for signs of new branches forming where you don't want them; if one of these renegades shows up, snip it completely off. Choose dwarf or semidwarf varieties of fruit trees, and check the individual plant descriptions in the Fruits section for specifics about caring for them. E Start your espalier structure by attaching heavy wires to a sunny wall, about a foot and a half apart. As the tree grows, force branches laterally on each wire, and remove those that grow between wires. Enjoy many years of fruit. Excerpted with permission by Thomas Allen & Son/Workman Publishing From "The Bountiful Containet" (2002) By Rose Marie Nichols McGee and Maggie Stuckey 6 Wellness By Frances Sheridan Goulart Did you know a baked potato a day (hold the sour cream) could keep the doctor away? Or that those garden variety apples, scallions, strawberries and chickpeas aren't far behind, if you're fending off colds, flu, fatigue and dozens of other symptoms of an ailing immune system? Hippocrates was right � fruits and vegetables are still our best preventative (and often remedial) medicine. According to a study by researchers at the Harvard School of Public Health, people who eat eight of more servings of fruits and vegetables a day are reducing their risk of cardiovascular disease by about 20%. In fact, the risk and incidence of every other major disease, including diabetes, cancer, and arthritis declines as our intake of antioxidant-rich red, purple green, blue, and brown foods goes up. Here are some surprising benefits of five of our favorite foods. Every part of an apple is good medicine, especially the flavonoids which are also responsible for raising neurotransmitters in the brain and protecting against Alzheimer's and dementia. Apple peels contain as many as a dozen cancer-fighting called triterpenoids which appear to halt the growth of cancer cells in the breast, colon and liver. Apples rank as one of the top 15 fruits and vegetables providing 5 or more grams of fiber per serving. And it's that fiber-- pectin-- that both helps the body's hormone disposal system work more efficiently and stabilizes blood pressure. Food Favourites for 1 APPLES specifically of the knee (where arthritis is most common), and most berries, eaten fresh, deliver between only 50 and 70 calories per cup. Eat raspberries for the most fiber, blueberries for the highest antioxidant content, strawberries for the most vitamin C and the fewest calories, and currants and blackberries for the most potassium, a nutrient essential in preventing stroke, high blood pressure, and osteoporosis. Blueberries, cranberries, raspberries, blackberries, and strawberries are among the top twenty foods in the pantry with the most antioxidants (wild blueberries top the list). Anthocyanins � phytochemicals that give fruits and flowers their vibrant colors � are the top-gun nutrients in berries. Berries, especially blueberries, have manganese to keep bones strong and vitamin C to strengthen immunity throughout the body. Thanks to their ellagic acid and vitamin C content, cranberries, raspberries, and strawberries help suppress the growth of several cancers and provide cardiovascular protection. Eating more berries can reduce your risk of arthritis, 40 Healthy Directions April/May 2010 2 BERRIES Thanks to their high beta-carotene content, carrots do more for your vision than almost any other single vegetable, helping to lower your risk of macular degeneration, as well as improve your night vision. Bugs Bunny's comfort food is a comfort for your gastrointestinal (GI) tract and liver, too. Carrots contain complex sugars called oligosaccharides that prevent diarrhea by discouraging bad bacteria from attaching to the intestinal wall. And like beets and burdock, carrots are good, safe, livercleansing, and detoxification food. The high-fiber content in carrots reduces bad LDL cholesterol and raises good HDL cholesterol, while the combination of fiber and carbohydrate boosts serotonin and creates a feeling of relaxation. 3 CARROTS All our favorite citrus fruits are rich in vitamin C, folate, potassium, and bone-building vitamin D, as well as, capillarysupporting and antiviral bioflavonoids. But, that's not all. According to researchers, the flavones in oranges stabilize cholesterol levels. Citrus fruits like grapefruit also provide pectin, a soluble fiber that helps regulate cholesterol along with lycopene, one of the top ten nutrients for fighting off and preventing prostate cancer and heart disease. 4 CITRUS FRUIT Tomatoes are rich in saponins, plant chemicals which function like natural antibiotics, warding off infection and blocking disorders, such as, cancer. Tomatoes offer more lycopene for lowering heart disease risk than any other food source. Lycopene also protects against several cancers of the prostate, lung, digestive tract, cervix, and bladder. Eight ounces of a tomato product daily thin the blood, according to studies reported in the Journal of the American Medical Association, decreasing the chance of clotting and cardiovascular problems that complicate diabetes. 5 TOMATOES An underappreciated source of vitamin C (providing 25 percent of your DV) and even some of that not-so-easy-to-get-from-plantfoods mineral � calcium, potatoes are approximately 10 percent protein, which is twice the amount in common vegetables, such as, squash, peppers, and pumpkins. They also provide almost twice the feel-energized potassium of most garden-variety vegetables and fruits, such as the potassium all-stars oranges and bananas. In some studies, an extra 400 milligrams of potassium a day (a potato's worth) has been linked to a 40 percent reduction in the risk of heart attack. Potatoes also supply magnesium for energy and cardiovascular health, plus the trace minerals manganese and zinc, essential for keeping bones long and dense, along with modest amounts of chromium to protect against diabetes and blood sugar disorders. Frances Sheridan Goulart is a nutritionist and the author of "Super Immunity Foods: a complete program to boost wellness, speed recovery and keep your body strong" (McGraw-Hill). She is also the author of Super Healing Foods (Prentice Hall) and numerous other health and nutrition titles. Visit her website: www.yogapilatescoach.ning.com or www.fsgoulart.com or to learn more. 6 POTATOES Providing Natural Health Solutions We Help You Heal Naturally PBI is proudly committed to producing herbal supplements for those looking for natural healing and health solutions. We focus on herbal remedies to help heal and nourish the bodily systems. We believe it makes more sense to manage wellness than illness. Adictasolv 90caps Is a complex blend of herbs that helps control tobacco and alcohol cravings and minimizes physical withdrawal symptoms. Arterial Supreme 500ml Helps avoid heart attack and stroke...and keep arteries clear. PBI Colon Cleanser is a special fibre blend that removes toxic waste and undigested material from the entire gastrointestinal tract. We Help With: n n n n n Addiction Circulation Detox & Cleanse Digestion Heart n n n n n Hypertension Immune System Metabolism Parasites Respiratory PBI Colon Cleanser 300g Liver Supreme 500ml PBI Liver Supreme detoxifies and cleanses the liver, improves liver metabolism, clears up liver spots and helps with anti-ageing. For more information visit us online at: www.pbihealthsolutions.com Toll Free: 1 877-399-9411 ECO LIVING Transform a T-Shirt My little sister, always on the lookout for unusual tees, once woke me up at three a.m. to describe the must-have tank top she saw a girl wearing outside a crowded club. After listening to her breathless, slightly incoherent description--"all the knots down her back . . . like a horse's mane . . . or a stegosaurus"-- I turned on the light and fumbled to sketch it. After a good night's sleep, the dream tank took me only 10 minutes to make. Excerpted with permission by Thomas Allen & Son/Workman Publishing From "Generation T 108 ways to transform a T-shirt" (2006) by Megan Nicolay Photographs by Andrew McLeod ingredients down her back . . . like a horse's mane . . . or a stegosaurus"-- I turned on the light and fumbled to sketch it. After a good night's sleep, the dream tank took me only 10 minutes to make. 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Jennifer Beals, as Alex Eighties pop fashion-- Owens, inspired a whole there ain't nothin' better. generation of off-ther, just cinch it to shoulder DIY T-shirts that accentuate your positives. extended far beyond Both of them. See projectdance (and the 37, Bodice Snipper, for the welding) world. Healthy Directions April/May no sew gathering. g Owens, inspired a whole generation of off-theshoulder DIY T-shirts that extended far beyond the dance (and welding) world. the att top tie It's mu tha o 2010 43 Allergy Options By Nahida Jamal BHSc, ND (cand.) Allergies are a result of abnormal immune system reactions to allergens, things that are usually innocuous to most people. When you are allergic to something, your immune system mistakenly believes that the substance is harmful and a foreign invader to your body. Substances that cause allergic reactions, such as particular foods, pollen, dust mites, or medications, are known as allergens. In an attempt to protect the body, the immune system produces defenses called IgE antibodies specific to each allergen. Those antibodies then cause various cells in the body to release chemicals into the blood, histamine being an important one. Histamine acts on the eyes, nose, throat, lungs, skin, and gastrointestinal tract to produces the symptoms of the allergic reaction. Future exposure to that same allergen will trigger the exact same antibody response again. Allergic reactions can be fairly mild, like a runny nose or itchy throat, or they can be serious, like trouble breathing. An asthma attack, for example, is frequently an allergic reaction to something that is inhaled into the lungs by a one who is susceptible. Some types of allergies produce numerous symptoms, and in sporadic cases, an allergic reaction can become very dangerous and this severe outcome is called anaphylaxis. Signs and symptoms of 44 Healthy Directions April/May 2010 anaphylaxis include labored breathing, trouble swallowing, swelling of the lips, tongue, and throat and dizziness and potentially death. Food sensitivities are a common cause of pediatric allergic reactions, which if detected early enough can be eradicated by early adulthood. It is a good idea to take preventative measures from infancy in order to minimize the potential of allergies. Limiting the amount of dairy, wheat and sugar consumption can serve to significantly reduce allergic tendencies. Environmental allergens are also very common. Keeping the air as clean as possible is vital to increasing overall immunity and a healthful state. Minimizing dust mites, mold spores in homes, animal dander (saliva, dried skin etc.) and plant pollens are especially important. Most conventional medications given for allergies are anti-histamines or steroids. Familiar side-effects of these medications are drowsiness, dizziness, blurred vision, dry mouth, constipation, difficulty urinating and confusion. Additionally, allergy medications often need to be changed since the body has an innate response to build a tolerance to these medicines and they stop being effective. Aside from various supplements and natural anti-microbials you likely have at home (i.e allicin - the constituent found in garlic), homeopathic medicine is a wonderful traditional modality used to treat allergies. Here are a few you may like to consider: Allium cepa is for symptoms of watery eyes and nose and a tickle in the throat. Arsenicum album is for symptoms of burning discharge from the nose, stuffed up nasal cavity, sneezing, watery eyes, restlessness and irritability. Euphrasia is for symptoms of itchy, watery, red and inflamed eyes with bland discharge from the nose, which is worse at night, and worse lying down. 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Canadian Made & Pharmacist Developed. www.zaxhealth.com or 1 (888) 873-0929 46 Healthy Directions April/May 2010 COURSES & EVENTS GUIDE SCHOOLS & PROGRAMS CANADIAN HOLISTIC THERAPIST TRAINING SCHOOL (Locations MISSISSAUGA & LONDON) Leaders in holistic education in Canada for 17 years (Check our student reviews on our site: www.aroma.net) OBTAIN PROFESSIONAL CERTIFICATION IN: Aromatherapy, Reflexology & Foot Spa Therapy, Iridology/Herbs/Nutrition, ALL Natural Mineral Makeup, Cosmetic Making, Acupuncture, Hot Stone, ALL Natural Beauty Spa Therapy, Indian Head Massage Call: 905-822-5094 SACRED CHANT CONCERT SNATAM KAUR SACRED CHANT CONCERT, Toronto A heart opening performance combining musical traditions of East and West. Wednesday May 19, 7:30pm MacMillan Theatre, Faculty of Music, U of T Tickets: www.UofTtix.ca or 416-978-8849 More info: Nirmal 416-929-9369, email@example.com, www.thewellnesspath.ca YOGA TEACHER TRAINING KUNDALINI YOGA TEACHER TRAINING Waterloo Wellington, September 2010 200 hours certification program. Contact Nirmal 416-929-9369, firstname.lastname@example.org, www.thewellnesspath.ca CORRESPONDENCE NUTRITION TRAINING EDISON INSTITUTE OF NUTRITION Training Nutrition Professionals Worldwide Introductory, Practitioner and Masters Diploma in Nutrition The most complete Holistic Nutrition Correspondence Course worldwide. Accredited by IONC, CANNP and NANP. 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Send to: firstname.lastname@example.org Time: Location: Contact: 7:00 p.m. - 9:00 p.m. 410 North Service Rd E. 2nd Floor, Oakville, ON Please call ahead to reserve a seat as seating is limited: 905-465-3830 Healthy Directions April/May 2010 47 HOMEOPATHY How to Heal Irritable Bowel Syndrome By Raisa Weisspapir, HD, DHMS, MD (Europe) Irritable bowel syndrome is a very common disorder of the digestive tract. The pain, cramping and urgent trips to the washroom can disrupt business and home activities. The bloating and gas can make anyone feel uncomfortable and embarrassed. The good news is there are natural ways to relieve symptoms and greatly improve quality of life. It is estimated that IBS affects more than 2 million Canadians. This is probably why April has been declared as Canadian Irritable Bowel Syndrome (IBS) Awareness month. HOMEOPATHY CAN HELP Homeopathy considers the whole person and treats the deep cause of the problem, rather than just a symptom. It's greatly appreciated by adults and children. Below are a few examples of homeopathic remedies that can be successfully used. However, they work best if prescribed individually: Colocynthis is indicated for cutting pains, making the person bend double or press on the abdomen. Pain can be worse before the diarrhea, after eating fruits, or being angry. Nux vomica is indicated for abdominal pains accompanied by tension and irritability. Constipation may be accompanied by frequent ineffectual urging to pass stool. Podophyllum is indicated when abdominal pain is accompanied by rumbling and profuse watery diarrhea. Rubbing the abdomen helps to relieve discomfort. SIGNS AND SYMPTOMS � Cramping pain in abdomen � Bloating and excessive gas � Diarrhea with abdominal pain, with foul-smelling stools � Urge to move your bowels on waking up or right after meals � Feeling of incomplete emptying after bowel movements � Mucus in your stool � Loud belching TUMMY TEA To make a glass of "Tummy Tea", simply brew 1 teaspoon of dried peppermint or fennel per cup of boiling water. Enjoy! Visit: www.HomeopathyToronto.com. This information is not to be a substitute for professional medical advice. You should not use this information to diagnose or treat any health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or if you symptoms persist. WHAT CAUSES IBS? The exact cause of IBS is still unknown. It is a combination of different factors: environmental, stress-related, sensitivity to specific foods (coffee, tea or fat), hormonal fluctuations, slow recovery after surgery or childbirth, infections, use of antibiotics or steroids. Research suggests that both acute and chronic stresses (deadlines, exams, job interviews, financial concerns, time pressures, or family issues) can make symptoms worse, because of the nervous and chemical communication between the brain and the gut. Chew slowly and thoroughly. Eat small portions, but frequently. Avoid ice-cold foods and drinks on an empty stomach; cold makes muscles contract. Limit the amount of water with your meals, as this can inhibit digestion. Meditate. Exercise. Sleep well. THE PACKARD SCHOOL OF NUTRITION Professional Diploma Correspondence Courses Certified Herbalist Certified Nutrition Consultant Certified Iridologist Certified Body & Foot Reflexologist Certified Aromatherapist Conselliere en Nutrition Founder: G.S. 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If you seek a new perspective on life contact us for free introductory literature and book catalogue. 5267 Holmes Road, RR#1, Inverary, Ont. K0H 1X0 Tel: (613) 353-7444 www.lectoriumrosicrucianum.org Healthy Directions April/May 2010 49 HEALING HERBS Antioxidants: Health Defenders By Mark Schneider, Certified Nutritional Practitioner The human body is made up of billions of cells, so protecting and maintaining cellular health is no small task. Everyday, our cells are exposed to oxidative damage from unstable molecules known as free radicals. Internally, free radicals are a product of normal bodily processes like food metabolism. Externally, we are exposed to free radicals through environmental factors like polluted air and cigarette smoke. If left unchecked, the result is oxidative stress and cellular damage. This damage is at the root of aging, degeneration and the disease process. Fortunately, we have some powerful allies in the prevention of oxidative stress: antioxidants. Antioxidants are substances that protect cells from damage by neutralizing free radicals. As their name suggests, antioxidants counteract oxidation of cells. There are two main types of antioxidants: consumable and catalytic. Consumable antioxidants are named so because they are consumed or used up immediately with every free radical they eliminate. Certain essential nutrients like vitamin C, vitamin E and selenium provide consumable antioxidant support, but if we had to rely solely on these rapidly exhausted antioxidants, we would be fighting an uphill battle against free radical damage. Catalytic antioxidants, on the other hand, are able to neutralize vast amounts of free radicals without being used up. The difference is that catalytic antioxidants are in fact antioxidant enzymes like superoxide dismutase(SOD) and catalase. These enzymes are produced within our cells and represent our own internal antioxidant defense systems. Although these enzymes are built-in to our physiology, it would be a mistake to diminish the role that nutrition plays in determining the levels of these antioxidants. Several cell-protective herbs are particularly noteworthy. Turmeric, considered by many to be the world's most important overall health-promoting herb, is renowned for its anti-inflammatory and cardioprotective properties, but has also exhibited chemopreventive activity and inhibition of tumour growth, as well as the potential to induce apoptosis in cancer cells and prevent angiogenesis. Green tea is well-known for its powerful antioxidant and cell protective benefits. Compounds within green tea support DNA integrity and have antimutagenic effects. Green tea also has a synergistic effect with other antioxidant herbs. When combined with turmeric, for example, the cell-protective activity of each herb is greatly enhanced. Green tea actually decreases the generation of free radicals, and its consumption has been associated with lowered cancer risk. Rosemary is another valuable herb that scavenges free radicals and enhances multiple detoxification enzymes. Antioxidant compounds within rosemary have been shown to help protect cells by preventing lipid peroxidation, a process that can damage or destroy cell membranes. Peppermint helps counter one of the most problematic and carcinogenic free radicals called benzo[A]pyrene, sources of which include charbroiled foods and tobacco smoke. Extracts of this herb have demonstrated chemopreventive action and antimutagenic effects. Ginger is another widely used and revered herb with phenomenal health benefits. It contains constituents with potent antioxidant and anti-inflammatory activities, some of which have exhibited cancer preventive activity in experimental carcinogenesis. Clove, often used as a food spice or in tea, contains essential oils that inhibit free radical damage and lipid peroxidation, including eugenol, which has shown promise as a potent inhibitor of cancer cell proliferation. Parsley is another common dietary herb with high antioxidant activity, due in large part to the fact that it contains the cellprotective phytonutrient myristicin. Parsley also increases glutathione, a major antioxidant in the body. As valuable as these herbs are individually, when taken together their antioxidant benefits are dramatically increased. Thus, in a world where eating, drinking and breathing are all sources of oxidative stress, it's good to know that antioxidants are on our side, fighting the good fight for the benefit of our cellular health. A Whole Food Approach for Prevention Protection and maintenance of cellular health. Backed by Human Clinical Studies on Supercritical Antioxidants. Increases cell protective activity by a factor of 800%. 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