Healthy Directions February-March Alberta 2013 by Healthy Directions

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HEALTHY DIRECTIONS February/March 2013

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JUICING FAVOURITES 15

Enrich and Empower Your Life!

The Best

QUINOA LASAGNA

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Heart Health Page 8

MEDITATION MADE EASY 26

ECO CHIC GIFT IDEAS 23

Ways to Find Inner Love Page 24

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HEALTHY DIRECTIONS FEBRUARY/MARCH 2013

In This Issue: HEART HEALTH Every Beat Counts 8

KEEPING THE BEAT

Taking Heart Protective Actions 24

FINDING INNER LOVE

Be Your Own Valentine 26

34 FOOD PASSIONS Igniting the Senses 10

MEDITATION MADE EASY

Quinoa Lasagna Lemongrass, Sweet Potato Quinoa & Coconut Stew

Finding Inner Sanctuary

DETOXIFICATION

Cleansing for Better Health 14

BEST AND EASY DETOX TIPS

Detox Promoting Foods, Herbs and Lifestyle Approaches

ECO LIVING

NATUROPATHY

A Natural & Scientific Approach 30

Green Lifestyle Tips 23 32

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GET FRESH WITH JUICE

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THE JUICE DETOX

Delicious and Energizing 21

QUINOA REVOLUTION

GREENING THE CANCER CAUSE Expanding Awareness on Health and Environment

HEALTHY STARTS

Join the Journey to Better Health 12

DIABETES MANAGEMENT

Know the Silent Symptoms 18

COLOSTRUM IS LIQUID GOLD

FOOD FOR THOUGHT

The Immune System Download

Powerful, Super Sprouted Seeds

6 EDITOR’S NOTE 7 OUR CONTRIBUTORS 16 HOT OFF THE SHELF 31 NATUROPATH LISTING GUIDE 33 COURSES GUIDE 33 CLASSIFIEDS

16 HEALTHY DIRECTIONS February/March 2013 5

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HEALTHY DIRECTIONS ALBERTA EDITION February/March 2013 Vol. 2 No. 1 Healthy Directions is dedicated to offering inspiring health and lifestyle information to enrich and empower your life. Editor Charleen Wyman char@healthydirections.ca Contributors Kyley Hunt, BKin, ND, Patricia Greeen & Carolyn Hemming, Sarah Holvik, B.Sc. Nutritional Science, Susan Janssens, BSc, ND, Ellen Simone, ND, Pat Crocker, Allison Tannis, BSc, MSc, RHN, Jadie Ko, BSc, ND, Todd Patkin, Don Gauvreau, MSc., CSCS, Stephan Bodian, Christina Bjorndal, ND, Lorna Vanderhaeghe, MS and Renita Rietz

EDITOR’S NOTE S

tress management is key to reducing the risk of heart disease. While we don’t always have control over life’s big and little stressors, you can learn to control your reaction to them and help the body and mind become more resilient to their effects. Stress causes the release of adrenaline and cortisol into the body by increasing blood pressure. Through the daily course of flight, fight and sit tight, we try our best to cope. Here’s the catch, not all coping attempts help and in fact many actually further increase the risk of cardiovascular diseases and depression, such as expressing or repressing anger, smoking, drinking excessive amounts of alcohol or over-eating. So, how do we initiate change for ourselves and start the life-long path to better heart health? Literally, by taking one step at a time. Regular exercise 30 minutes most days of the week is the golden rule. Exercise pumps up feel good endorphins, acts as meditation in motion, releases anger, improves the mood and helps with weight management. Going to the gym, taking a fitness class, gardening, walking, swimming, dancing with grandchildren and even housework counts towards the daily goal. Take a few more steps with some of our contributors this issue as they share researched ideas on how to further improve heart health and create more self-love.

Editorial:

Yours in health and happiness,

Written contributions and photos are welcome. However, all content is subject to editorial review.

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Charleen Wyman, BA Journalism, BA English Editor, Healthy Directions char@healthydirections.ca Healthy Directions is an independent journal produced by Cousins Publishing, six times a year in Canada. All content is copyrighted by Cousins Publishing. ISSN 1488-6308 Important: Always seek the opinion of your medical or naturopathic 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.

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OUR CONTRIBUTORS

Like a fitness program for the inside

Stephan Bodian is an author, a spiritual teacher, a licensed psychotherapist and an expert in meditation and stress relief. His book Meditation For Dummies, now in its 3rd edition, has sold more than a quarter of a million copies worldwide. Drawing on more than a decade of experience as a Zen Buddhist monk and teacher, Stephan is a passionate and articulate exponent of the practice of mindfulness for reducing stress, improving health, and enhancing overall well-being.

Relieve. Lorna Vanderhaeghe, MS is Canada's leading women's health expert and has been researching nutritional medicine for over 30 years. With degrees in nutrition and biochemistry, she is the author of eleven books including A Smart Woman’s Guide to Hormones and A Smart Woman’s Guide to Weight Loss. Her website: www.hormonehelp.com has over 4,000 pages of helpful nutrition information.

patricia Green and Carolyn Hemming, bestselling authors of Quinoa 365: The Everyday Superfood, are sisters and are both passionate about healthy living. Patricia is a physically active mother of two, while Carolyn is also busy balancing family, career, and fitness goals. Both avidly explore the use of superfoods and new meal ideas.

allison tannis, BSc MSc RHN is a nutritional scientist, consultant and author. She is the author of four books, including The 100 Healthiest Foods to Eat During Pregnancy. Allison is frequently featured as a nutrition expert in magazines, on television and radio programs. For more visit: http://allisontannis.com

and indigestion gently and effectivelyy.

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Susan Janssens, BSc, ND has been a licensed naturopathic doctor for over 10 years, and is a leader in her field in Calgary, specializing in chronic disease, mood disorders and women’s health. For more information please go to www.IHConline.ca.

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HEART HEALTH

Keeping the Beat

Heart Health By Kyley Hunt, BKin, ND With heart disease still on the rise for many Canadians it is important to know what steps we can take in our day-to-day lives that will help us stay healthy. Heart disease has been traditionally thought of as a man’s disease, but it is actually the leading cause of death among Canadian women. Heart disease includes many issues in the cardiovascular system, meaning anything that affects the structure or function of the heart or blood vessels.

KNOW YOUR RISK FACTORS Many of the risk factors of heart disease are preventable and several types of heart disease are manageable with the right choices. These risk factors include smoking, high blood pressure, diabetes, cholesterol and obesity. Smoking increases the chance of forming a blood clot, causes plaque buildup in blood vessels, lowers good cholesterol and has been linked to irregular heartbeats. High blood pressure, known as hypertension, is a form of cardiovascular disease that increases the amount of work on the heart and can double your chance of developing other heart problems. Diabetes, a disease where the body can no longer regulate the amount of sugar in our blood, can increase the risk of developing other cardiovascular diseases up to 8 times that of someone who has normal blood sugar regulation. Cholesterol is a type of fat carried in the bloodstream. Although it is necessary for the maintenance of proper health, too much can cause problems. The most common forms tested are HDL, the “good” cholesterol that carries cholesterol away from arteries, and LDL or the “bad” cholesterol that circulates and can stick to artery walls. Decreasing LDL levels and increasing HDL levels have been shown to decrease the risk of experiencing a heart attack. Body weight has a big impact on your health. People who are 30 pounds overweight have a higher chance of developing heart disease even with no other risk factors. Obesity is also linked to diabetes, hypertension and high cholesterol.

HEART HEALTHY FOOD CHOICES •

the main goal is to eat foods with the most nutrients that don’t put your health at risk. avoid foods high in fat, highly processed and with added salt.

•

Focus on whole foods and increase the amount of fiber you eat. Fiber helps to stabilize blood sugars, as well as lower cholesterol.

•

the more variety you get in your vegetables and fruits, especially the more colours, the more nutrients you are getting. Dark leafy green vegetables and dark coloured berries have antioxidants that help reduce inflammation and protect the heart.

•

Eating good sources of healthy fats, like omega-3 fats found in salmon and flax seeds, help to improve your cholesterol.

•

Limiting alcohol use will also help to maintain a healthy heart. 8 HEALTHY DIRECTIONS February/March 2013

KEEPING THE BEAT Keeping active is very important for your heart, as like all other muscles it needs a challenge to keep strong. When you are starting out donâ&#x20AC;&#x2122;t push yourself too much as you want to strengthen your body, not stress it. You want to make exercise and activity part of your everyday routine, so start slowly and then increase it so that you are breaking a light sweat a minimum of 3 times a week. If you are already active consider occasionally changing your routine so your body stays challenged. Stress reduction is another key ingredient to keeping your heart working at itâ&#x20AC;&#x2122;s best. Stress has many effects in the body, especially the cardiovascular system. We have all heard people say a stressful time is causing their blood pressure to rise, and it is true! It also causes the heart to speed up and other changes over time can damage the muscle. A positive attitude and supportive relationships in all aspects of your life is key to helping reduce stress. Also have coping techniques such as journaling, deep breathing or meditation to use in those inevitable moments when stress shows up.

OTHER HEALTH TIPS Vitamins, minerals and other nutrients can help keep the heart healthy and minimize risks. Vitamin E helps to strengthen the entire system and has been shown to reduce risk of blood clots. Vitamin C is important for collagen health and the elasticity of blood vessels. Many of the B vitamins help to reduce inflammation in the body and can improve cholesterol levels. Minerals like magnesium help with relaxation and blood pressure whereas chromium has been used for blood sugar management. Another important nutrient for the heart, especially for those on statin drugs, is co-enzyme Q10 that can regulate blood pressure and strengthen the heart muscle. There are a number of other nutrients and therapies that can help keep your heart healthy. To find out what is right for you, consult with a health care provider. It is important to be screened for heart health regularly, especially if you have any risk factors. Monitoring blood pressure and knowing cholesterol and blood sugar levels will help keep you healthy. If you are at a greater risk, additional testing might be needed which is why it is important to be seeing a physician, either your family doctor or a naturopathic doctor, regularly.

WARNING SIGNS Some forms of heart disease come on suddenly and require immediate care. If you or someone you know experiences these warning signs call 9-1-1.3

HEART ATTACK

STROKE â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘

Weakness Trouble Speaking Vision changes/ problems Headache Dizziness

â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘ â&#x20AC;˘

Chest Discomfort Upper Body Discomfort Shortness of Breath Sweating Nausea Light-Headedness

Kyley Hunt, BKin, ND practices in Calgary, AB. She is passionate about global health and helping people achieve their unique health goals. Visit: http://drkyleynd.wordpress.com

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QUINOA REVOLUTION

Heart Healthy Quinoa is Fiber and Magnesium Rich

QUINOA LASAGNA Use your favorite tomato sauce in this layered dish of vegetables, quinoa, cheese and herbs. This lasagna is packed full of flavor that is reminiscent of comfort food without being too heavy. You’ll still have plenty of room for dessert.

INGREDIENTS 2 cups (500 mL) water 1 cup (250 mL) quinoa 2 Tbsp (30 mL) vegetable oil or olive oil 1 cup (250 mL) chopped onions 1 cup (250 mL) sliced brown or white mushrooms 2 cloves garlic, minced 2 cups (500 mL) tomato sauce or prepared pasta sauce 2 cups (500 mL) sodium-reduced pressed (dry curd) cottage cheese 1 large egg, beaten ¼ cup (60 mL) grated Parmesan cheese 2 Tbsp (30 mL) minced fresh basil (or ½ tsp/2 mL dried) 1 Tbsp (15 mL) dried oregano 2 cups (500 mL) sliced zucchini (2 small or 1 medium zucchini) 2 cups (500 mL) packed fresh spinach 1 ½ cups (375 mL) shredded reduced-fat mozzarella cheese

DIRECTIONS Preheat the oven to 350°F (180°C). Lightly grease a 13- × 9-inch (3 L) casserole dish or spray with cooking oil. Bring the water and quinoa to a boil in a medium saucepan. Reduce to a simmer, cover and cook for 15 minutes. Fluff with a fork. Evenly spread the cooked quinoa in the casserole dish. Set aside. Cooked quinoa already on hand? Use 3 cups (750 mL) cooked quinoa as the base for this lasagna. Wipe clean the saucepan, then heat the oil in it on medium heat. Add the onions; cook until transparent and starting to brown. Add the mushrooms; cook until mushrooms are softened and very little moisture remains in the pan. Add the garlic and tomato sauce. Stir until hot. Set aside. In a medium bowl, combine the cottage cheese with the egg; mix well. Stir in the Parmesan, basil and oregano. Spread one-third of the tomato sauce over the quinoa. Make a layer of all the zucchini, then all the cottage cheese mixture, then onethird of the tomato sauce, then all the spinach, ending with the remainder of the tomato sauce. Spread the mozzarella cheese evenly on top. Bake for about 35 minutes, until the lasagna is hot and the cheese is melted, bubbling and slightly browned around the edges. Serve.

Excerpted from Quinoa Revolution, by Patricia Greeen & Carolyn Hemming, Photo Credit: Ryan Szulc 2012 Penguin Group (Canada) www.penguin.ca Reprinted with permission. All rights reserved. 10 HEALTHY DIRECTIONS February/March 2013

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LEMONGRASS, SWEET POTATO & COCONUT STEW The flavors of Thai green curry (or gaeng keow wan) inspired this colourful stew. The complementing flavors of sweet potato, coconut and lemongrass make for a scrumptious home-cooked meal-in-a-bowl. If you want to heat things up, add as many chilies as you like. Thai green curry paste is available in the Asian section of the supermarket. You can make this meal vegetarian by leaving out the chicken and adding 1 ½ cups (375 mL) of cooked white kidney beans with the zucchini.

INGREDIENTS 2 stalks lemongrass 1 Tbsp (15 mL) grapeseed oil or vegetable oil 1 medium red onion, halved lengthwise and cut into ½-inch (1 cm) thick slices (about 1 cup/250 mL) 2 Tbsp (30 mL) Thai green curry paste 1 ½ tsp (7 mL) minced garlic 4 cups (1 L) sodium-reduced chicken or vegetable stock 1 M cups (400 mL) light or regular coconut milk 1 to 3 tsp (5 to 15 mL) minced fresh Thai red or green chili or jalapeño pepper (optional) 2 boneless, skinless chicken breasts (or 5 or 6 boneless, skinless thighs), cut crosswise into strips ½ inch (1 cm) thick 1 ¼ lb (565 g) sweet potatoes, cut into 1-inch (2.5 cm) cubes (about 3 cups/750 mL) 1 cup (250 mL) fresh or thawed frozen green beans cut into 1-inch (2.5 cm) pieces ½ cup (125 mL) quinoa 1 cup (250 mL) zucchini cut into 1-inch (2.5 cm) cubes 2 tsp (10 mL) chopped fresh basil or cilantro

DIRECTIONS Cut off the bottom third of the lemongrass stalks. Peel off the dry outer layers. Slice stalks into paper-thin pieces. Set aside. Heat the oil in a large saucepan on medium-low heat. Add the red onion, cover and cook, stirring occasionally, for 7 minutes or until the onion starts to soften. (If the pan gets dry, add a spoonful of water.) Add the curry paste and garlic; stir for 1 minute. Add the stock, coconut milk, lemongrass and hot chilies (if using). Bring to a boil. Add the chicken. Return to a boil. Add the sweet potatoes, green beans and quinoa. Reduce to a simmer, cover and cook for 15 minutes. Stir in the zucchini, cover and simmer for another 10 minutes. Remove the lid and simmer for another 5 minutes, until slightly thickened. Stir in the basil or cilantro and serve. Excerpted from Quinoa Revolution, by Patricia Greeen & Carolyn Hemming, Photo Credit: Ryan Szulc 2012 Penguin Group (Canada) www.penguin.ca Reprinted with permission. All rights reserved.

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DIABETES MANAGEMENT

Know the Symptoms and Risks of

Diabetes

Diabetes is the Silent Killer

By Susan Janssens, BSc, ND

It is a scary thought that one in three people could develop diabetes in their lifetime! There are two types of diabetes: type 1 and type 2. Five percent of people will develop type 1, where the pancreas loses it’s ability to produce insulin, the hormone that pushes glucose from your blood stream into your cells. Type 2 accounts for at least ninety percent of cases, and here the pancreas continues to produce insulin however, the cells are unable to efficiently transport it across their membrane, aptly termed insulin resistance. In both cases the body is unable to properly process glucose, a simple sugar that inside your cells provides the energy to run your cellular and bodily processes. The end result of diabetes is too much glucose in your blood stream and too little in your cells where it is needed most. One of the major concerns with type 2 diabetes is that people do not have symptoms for years and can go undiagnosed until their blood sugar levels rise to an abnormal level or they experience the following symptoms:

• • • • • • • • •

blurred sight decreased sensation or numbness in hands and feet dry, itchy skin frequent bladder and vaginal infections frequent need to urinate increased thirst and hunger male impotence (erectile dysfunction) slow healing of cuts or sores fatigue

12 HEALTHY DIRECTIONS February/March 2013

People with diabetes are at greater risk for problems that involve damage to small blood vessels and nerves due to high levels of glucose in the blood. This can lead to damage to the eyes called diabetic retinopathy, as well as kidney damage called diabetic nephropathy. They are also at a greater risk of developing hardening of large arteries (atherosclerosis), which can result in a heart attack, stroke, or reduced blood flow to the legs. If blood sugar levels become very high a person can experience confusion, dizziness, and seizures; a condition called non-ketonic hyperglycemiahyperosmolar coma that requires immediate medical attention.

WHAT CONTRIBUTES TO DIABETES RISK? 1)

Having a family history of diabetes doubles your risk. Be proactive! For many people, following a healthy diet and an exercise program may be all that is needed to help control glucose levels.

not exercising! If you exercise at least 5 times per week you reduce the chance of developing diabetes by 40%.

Being overweight! 90% of people with diabetes are overweight. Losing weight, even 5 to 10 pounds can help lower blood glucose levels.

overeating refined sugars! people who drink two or more sugary drinks a day, even with normal weight are at a higher risk.

Waist size greater than 35 inches! people, who have more weight around their waist, are at higher risk because it is a more dangerous type of fat than the subcutaneous form found around your hips and legs.

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It is absolutely possible to prevent and manage diabetes with lifestyle changes. When it comes to your diet I like the simple approach of practicing portion control and the following simple “plate” rules. Your plate should always contain one-half non-starchy vegetables, such as dark leafy greens, broccoli, and kale; one quarter lean protein, such as fish, bison, beans and de-skinned lean poultry; and one-quarter complex carbohydrates, such as quinoa, wild rice, brown rice, or yams. Eating dark leafy greens is crucial, as it has been found that 1.35 servings per day can reduce your risk by 14%. Consuming beans and soy instead of animal based products can reduce your risk by half. What you should leave off your plate are trans fats, saturated fats like cheese and animal fat, sugar and refined carbohydrates. Studies have shown that exercise is as effective as some medications; you need to move every day for at least 30 minutes. It is important to mix your physical activity such as adding interval training and weight training to your daily 30-minute program. If you have type 2 diabetes and plan to use nutritional supplements, it is essential that you work with a qualified doctor who specializes in diabetes. Some people may need to take pharmaceutical medications in order to keep glucose levels within a healthy range and would not be able to utilize certain herbs due to a drug/herb interaction. Remember, it's important to create and follow your diabetes management plan with a well-balanced diet and exercise program. Type 2 diabetes is one disease where the power to heal is in your hands. Susan Janssens, BSc, ND has been a licensed naturopathic doctor for over 10 years, and is a leader in her field in Calgary, specializing in chronic disease, mood disorders and women’s health. Visit: www.IHConline.ca.

NATURE’S OFFERINGS Turning to what nature has to offer, the following vitamins, minerals and botanicals have shown some benefit to the treatment and management of type 2 diabetes: •

Gymnema Sylvestre has been shown to enhance pancreatic beta cell activity and reproduction resulting in increased insulin output.

•

Fenugreek seed has been shown to reduce circulating glucose levels and improve glycemic control.

•

Cinnamon extract has been shown to have positive effects on blood glucose and lipid levels with insulin resistance. Cinnamon may slow the rate at which the stomach empties carbohydrates, leading to a reduction in blood sugar spikes.

•

Chromium has been shown to enhance glucose metabolism and transport, as well as insulin responsiveness in skeletal and fat cells.

•

Vanadium has demonstrated insulin-like effects on glucose metabolism and improves insulin sensitivity.

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Delicious, Detoxifying,

DETOXIFICATION

Energizing Juice By Ellen Simone, ND Detoxification is a hot topic in the world of natural medicine, but what exactly does it mean? In the body, detoxification is the process of removing toxic substances. It is a constant occurrence through various organs of elimination such as the lungs, skin, liver, kidneys and large intestine. Detoxification is an important concept when it comes to staying healthy and balanced. This is because a build up of harmful substances impairs the body’s ability to function optimally and is linked to the development of disease. Most people think of detoxification as a temporary avoidance of exposure to harmful chemicals and removal from the diet of harmful foods such as alcohol, caffeine, sugar, gluten and dairy. However, it is ideal to support detoxification on a daily basis and this does not always have to involve the restriction of foods. Adding functional foods to your diet that support the organs of elimination is great way to support your body’s innate ability to detoxify. Supporting the delicate balance between intake of beneficial nutrients and elimination of harmful is essential for good health.



SUPERCHARGE YOUR JUICE & SUPPORT DETOX

JUICING FAVOURITES COMMON VEGETABLES TO JUICE Carrot, cucumber, celery, kale, spinach, beet, cabbage, broccoli, parsnip, Swiss chard

COMMON FRUITS TO JUICE

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s s (ELPS SUPPORT COGNITIVE (ELPS SUPPORT COGNITIVE HEALTH AND BRAIN FUNCTION HEALTH AND BRAIN FUNCTION

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Apple, pear, orange, pineapple, watermelon, mango, kiwi, berries, grapefruit

Dandelion greens: contain phytochemicals that improve digestion and support the liver and kidneys. Dandelions are also high in vitamins A and C which are essential for the immune system. Parsley: high in anti-oxidants which protect cells from damage to harmful chemicals. Contains phytochemicals that support detoxification pathways in the liver and kidney. Cilantro: phytochemicals found in cilantro bind to heavy metals, specifically mercury, and remove them from tissues so they can be eliminated. Broccoli: high in a phytochemical called indole-3-carbinol which helps the liver detoxify and balance hormone levels. Red cabbage: contains a high amount of L-glutamine, an amino acid which heals and supports digestive tract function.

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GET FRESH WITH JUICE! Juicing is a simple and delicious way to support your body’s natural methods of detoxification.

FOOD PASSIONS

THE HEALTH BENEFITS OF JUICING 1)

nutrients are more efficiently digested and absorbed Increased amount and variety of fruit and vegetables can be eaten Increased energy, detoxification and immune support

CHOOSING A JUICER There are many juicing machines available which range from beginner to super deluxe models. Start with a beginner model before investing in a higher level one to first master the basics of juicing combinations and see how juicing can be incorporated into your healthy lifestyle routine.

GETTING STARTED Choose organic fruits and vegetables and wash them thoroughly. Apple, pear, watermelon and carrot juices are great for sweetening bitter vegetable juices and are not too overpowering in flavour compared to other fruits. Drink juice immediately or store in the refrigerator and drink within one day since the juice is not pasteurized. A note of caution: juicing is not a meal replacement, but a pleasant addition to a meal! Pure fruit and vegetables are packed with vitamins and minerals but deficient in fibre, protein and healthy fats which are required for an optimally nutritious meal. Ellen Simone, ND practices at Alta Vista Chiropractic & Massage Clinic and Somerset Health and Wellness Centre. Visit: www.drellensimone.com Phone: 613731-5775

GREEN GODDESS INGREDIENTS 1 1⁄2 1⁄2 2

spear broccoli cucumber green bell pepper sprigs fresh parsley

(see caution) Caution: Parsley should be avoided during pregnancy and in cases of kidney inflammation.

Broccoli, Cucumber, Green Pepper & Parsley Joy

DIRECTIONS Using a juicer, process broccoli, cucumber, parsley and pepper. Whisk and pour into a glass. Excerpted from The Juicing Bible, Second Edition by Pat Crocker© 2011 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

HEALTHY DIRECTIONS February/March 2013 15

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GET FRESH WITH JUICE

POM POM INGREDIENTS 2 1 1 1

pomegranates, seeds only cup pitted cherries black plum, pitted Red Delicious apple

DIRECTIONS

ORANGE STAR INGREDIENTS 2 2 1⁄4 1⁄2

star fruits oranges cantaloupe, cut in two lemon

DIRECTIONS Using a juicer, process star fruits, oranges, cantaloupe and lemon. Whisk and pour into a glass. Excerpted from The Juicing Bible, Second Edition by Pat Crocker© 2011 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved. 16 HEALTHY DIRECTIONS February/March 2013

Using a juicer, process pomegranate seeds, cherries, plum and apple. Whisk and pour into a glass. With health tips, preparation techniques, helpful sidebars and 16 pages of colour photographs, this best-selling new edition of The Juicing Bible is packed with information that is essential for anyone who wants to explore all the nutritional benefits that natural foods can provide. Pat Crocker is an international award–winning cookbook author, culinary herbalist and professional home economist. The first edition of The Juicing Bible won the 2000 International Cookbook Revue Award. Pat lives in Neustadt, Ontario. Excerpted from The Juicing Bible, Second Edition by Pat Crocker© 2011 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

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Hot Off the Shelf 2 PUT THE ZEST BACK IN YOUR LOVE LIFE (for men and women)

SexSmart helps to bring back desire, improve climax and lubrication while also enhancing overall strength and wellbeing. For men SexSmart enhances libido and vigor while improving endurance. www.healthyimmunity.com

HELP CONTROL TYPE 2 DIABETES NATURALLY Gluco-Lo helps regulate and maintain healthy blood sugar levels and may reduce the risk of illness. Contains RAlpha Lipoic Acid, elemental Chromium and Vanadium, Banaba Leaf, Momordica charantia, and Gymnema sylvestre. 1-800-651-3172 www.OmegaAlpha.ca

3 HEART-FRIENDLY FLAVOUR! HERBAMARE SODIUM-FREE Skip the salt, but keep the flavour! Herbamare Sodium-Free is a healthy alternative to conventional salt that lets you get all the great taste you want from your foods, but without adding more sodium to your diet. Made from a blend of potassium chloride macerated with more than twelve fresh herbs and vegetables, it lets you eat healthy without the sacrifice. www.avogel.ca

NEED A FAST TEMPERATURE ?

4 PRESERVE NUTRIENTS WITH STEAM The T-fal Nutricook uses pressurized steam to preserve vitamins, reduce fat and prepare amazing meals in a fraction of the time. Featuring four programs that adjust to the unique cooking times and temperatures for vegetables, starches, meat and fish, comes with a healthy eating recipe book. $299.99, available at The Bay, Sears, Home Outfitters, Costco.ca and on www.t-fal.ca.

NO MORE TEARS AND TODDLER STRUGGLES With Braun's patented technology and positioning guidance system, moms can now trust their ear thermometer to give a fast and accurate reading each and every time! Used by moms, dads and doctors in Canada, the Braun ThermoScan Ear Thermometer features a memory that stores 8 temperature readings, small soft speculum and flexible tip to enhance gentleness. www.kaz.com

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Colostrum, Immune-Boosting

Liquid Gold

Get the immune system download that’s improving the lives of athletes, those with allergies, and the immune system compromised. Research highlights how colostrum is gaining ground as the new go to in broad spectrum, immune-enhancing supplements.

By Allison Tannis, BSc, MSc, RHN It’s been called, “liquid gold” for its yellow-hue, yet colostrum’s ‘invaluable’ reputation is due to its health benefits. Colostrum may be the most potent immune-enhancing supplement available.

WHAT IS COLOSTRUM? Colostrum is the first milk a mother produces after birth. It’s the body’s way of downloading the mother’s vast knowledge of the ‘germ-world’ and kick-starting an offspring’s immune system. In adults, it has exceptional health effects too. There is a large body of research showing that colostrum has the ability to positively benefit the immune system, enhance gastrointestinal health and more. Research suggests that colostrum deserves a top spot among immune-boosting supplements.

IMMUNE BOOSTER Every minute of the day germs bombard your body. The immune system is designed to identify and destroy unwanted germs. To do this, the body has immunoglobulins (antibodies). The main immunoglobulin in the blood, lymph and cerebrospinal fluid is called IgG. Bovine colostrum is a great source of IgG. Scientists have found that colostrum is unmatched as an immune enhancer – it not only stimulates the immune system, it can also turn it up or down as needed.

A FREE DOWNLOAD In the 1950s, scientists would have found it easy to explain their discovery of colostrum as the body’s largest download, but such ‘tech-talk’ wasn’t popular then. The downloading effect of colostrum comes from proteins called transfer factors. Transfer factors can teach an immune system – an amazing feat! 18 HEALTHY DIRECTIONS February/March 2013

A POTENT COCKTAIL Colostrum contains more than transfer factors and immunoglobulin. It’s a potent cocktail of healthy ingredients, including growth factors and lactoferrin. Growth factors are involved in cell division and tissue proliferation – processes that unfortunately slow as we age. Colostrum is the only natural source of growth factors. Lactoferrin is an effective antimicrobial and immune modulating protein. Lactoferrin is such an effective immune booster it’s trendy to find it as an added ingredient in supplements concocted to target immunity.

SCIENTISTS SAY BONES, GUT, MUSCLES & MORE… There is more to colostrum than immune enhancement and growth factors. Researchers have found additional positive health effects of colostrum. A review published in 2012, concluded that supplementation of bovine colostrum has a positive effect in many conditions including treatment of upper respiratory infections and gastrointestinal disturbances. Colostrum has even been found in studies to be effective against certain parasites, bacteria and viruses. Researchers from China reported that colostrum prevents bone loss, and may have a role in osteoporosis prevention. And, research reported in sports medicine indicated that colostrum could improve parameters compromised during intensive athletic training (immune function, gastrointestinal integrity and the neuroendocrine system). Reports are suggesting colostrum is a safe and effective supplement for many health reasons.

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THINGS TO LOOK FOR IN A COLOSTRUM SUPPLEMENT Get your own germs. The germs you encounter in your backyard are not the same germs on the other side of the world. Thus, when searching for a bovine colostrum supplement, look for one made from animals that live nearest you. For example, Canadians would ideally look for North American sourced colostrum; the animals are more likely to have been exposed to the same viruses and bacteria as the population consuming the colostrum. First milk is important. The concentration of health-promoting factors is highest in colostrum immediately after birth, and quickly declines as hours pass. In fact, the value of this liquid gold declines by half six hours after birth. As such, it is important that colostrum is collected immediately after birth (0-6 hours) to ensure it is of the highest quality. Quality colostrum products are available on the market. The highest quality products are: tested for heavy metals, nitrates, bacteria and pesticides; come from small certified dairies where cows are pastured; and, no growth or milk production hormones are given to the cows.ď&#x20AC;ł For more information about colostrum, contact Matt at matt@lebeauadvance.com. Allison Tannis, BSc, MSc, RHN is a nutritional consultant, scientific writer and author of four internationally sold nutrition books. Read more at allisontannis.com.

References:

Tokaev, ES et al. Composition and clinical use of bovine colostrums. Vopr Pitan 2012:81(3):35-40. Du, M. et al. Protective effects of bovine colostrum acid proteins on bone loss of ovariectomized rats and the ingredients identifications. Mol Nutr Food Res 2011 Feb;55(2):220-8. Shing, CM. et al. Bovine colostrum supplementation and exercise performance: potential mechanisms. Sports Med 2009;39(12):1033-54. Unjar, BL et al. Cessation of Cryptosporidiumassociated diarrhea in an acquired immunodeficiency syndrome patient after treatment with hyperimmune bovine colostrum. N Engl J Med. 1988; 318: 1240-1243. van Hooijdonk, AC et al. In vivo antimicrobial and antiviral activity of components in bovine milk and colostrum involved in non-specific defence. Br J Nutr 2000 Nov;84 Suppl 1:S127-34. Keech, AM. Colostrum: A Physicians Reference Guide.

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What W hat iiss C Co Colostrum? olostrum? Colostrum is the pre -milk fluid p r o d u c e d by f e m a l e m a m m a l s prior to giving bir th. We all know n e w b o r n s f a r e b e t te r w h e n a b l e to o b t ai n c o l o s t r u m t h r o u g h breas t feeding but did you know t h a t p e o p l e o f a ll a g e s c o u l d benefit from taking colostrum?

C olostrum from ffrrom Dairy Dairy Cows Coows C Colostrum Since collec ting human colostrum i s u n r e a l i s t i c, t h e n e x t b e s t s o u r c e is bovine (cow) colostrum as it is n e a r l y i d e n t i c a l t o t h a t of h u m a n s . D ai r y c o w s p r o d u c e a n a b u n d a n c e of c o l o s t r u m â&#x20AC;&#x201D; m o r e t h a n e n o u g h to s u p p l y h u m a n n e e d s w i t h o u t depriving newbor n calves.

The t wo main beneficial groups of c o m p o n e n t s i n c o l o s t r u m a r e i m m u n e f a c to r s a n d g r o w t h fac tors. These power ful, alln a t u r al c o m p o n e nt s w o r k i n concer t to enhance immune s y s te m f u n c t i o n a n d s u p p o r t cellularr grow th and repair.

TThe he I Importance mpportance ooff Fi F First irst M Mi Milking ilking T h e s o o n e r a f te r b i r t h c o l o s t r u m i s collec ted, the higher it s qualit y. The highest qualit y colostrum available is called firs t milking colos trum and is generally har ves ted within the first six hours af ter bir th. Only first-milking colostrum is ever used in clinical and scientific research s t u d i e s a s c o l o s t r u m q u a li t y declines rapidly af ter bir th. Quality assured by Drr. Richar charrd Cockrum, a forremost researrcher and authorrity on colostrum.

Available as a lozenge, capsule, p o w d e r a n d c r e a m a t h e al t h s to r e s across Canada. Visit our website to l ea r n m o r e a b o u t h ow c o l u s t r u m can help you achieve your health a n d w e ll n e s s g o a l s .

ssequencehealth.ca equenceeheal ealthh.ca | sequencesante.ca sequence cesannte.ca HEALTHY DIRECTIONS February/March 2013 19

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NATUROPATHIC CLINICS

Allergies, Skin Problems, Planning a Pregnancy. . .

Best, Easy Detox Tips

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By Jadie Ko, BSc, ND Detoxification (or detox for short) is the process of removing unwanted potentially harmful and toxic substances from a living organism. The human body is subjected to toxins on a daily basis from the food and drinks we consume, the air that we breathe, our lifestyle choices, the different personal care products we use, and perhaps even from relationships. The benefits of doing a detox may include weight loss, increased energy, mental clarity, improved digestion, as well as increased vitality; all of which supports health and well-being. There are several organs whose main functions are to facilitate the detoxification process in the body: the liver (primary), the kidneys (secondary), as well as the lungs and the large intestine. Not only is the liver essential in processing and removing toxins from our body, it aids the digestive process, metabolizes fats in the body, converts and processes hormones, purifies our blood, produces blood clotting factors, nutrient transport carriers and immune proteins, as well as hundreds of other different functions. In terms of detoxification, the liver comes into contact with all the various toxins our body

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encounters but it mainly focuses on getting rid of fat-soluble toxins. If the liver is unable to get rid of the fatsoluble toxins, they store in the body’s adipose tissues. The kidneys are responsible for filtering and eliminating the water-soluble toxins out of the body. The lungs help eliminate toxins through respiration, while the large intestine eliminates through the feces. In a modern society, it is not uncommon for an individual to have over two hundred toxins stored in their tissues at any given time. Each toxin will affect the body differently. For example, many chemicals and pesticides are hormonal disruptors that mimic estrogen and contribute to hormonal problems in males and females. Other chemicals such as phthalates (used in many products) are known carcinogens (compounds that promote the development of cancer cells). Heavy metals such as mercury and aluminum are toxic to our neurological system (which includes our brain and spinal cord, thus impacting how we think and process information). Heavy metals also affect our immune system thus contributing to immune-related problems and auto-immune diseases. Certain medications are very toxic to the liver and kidneys. All in all, many of the products we are surrounded with contribute to our toxic burden, which is the total amount of chemicals present in the human body at a given point in time. Over time, as our toxic burden increases, the main organs of detoxification are not able to keep up with the toxic load and cause illness. Generally speaking, it is beneficial to do a yearly detoxification at the minimum for overall health in a reasonably healthy individual.

SIGNS & SYMPTOMS YOU MAY NEED TO DETOX • • • • • • • •

Allergies Fatigue Weight gain or overweight Cloudy or foggy thinking Poor concentration Skin problems Digestive issues Hormonal problems

• • • • • •

Headaches Parasites, Worms, Fungus Yeast overgrowth Frequent colds Prolonged use of pharmaceutical drugs Prolonged use of alcohol, tobacco & recreational drugs

START THE DAY WITH LEMON WATER From a Traditional Chinese Medicine standpoint, the flavor associated with the liver is sour. Drinking ¼ cup of lemon juice with hot water in the morning stimulates bile flow – the digestive fluid produced by the liver. Bile also helps bind to toxins.

 HEALTHY DIRECTIONS February/March 2013 21

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EAT YOUR VEGETABLES Romaine lettuce, dandelion greens asparagus, artichokes, spinach, radishes all contain nutrients that support bile production and liver health.

EAT MORE SULFUR RICH FOODS Sulfur is a nutrient necessary to help the liver neutralize toxins. These foods include: onions and their family (garlic, leeks, chives, shallots), cruciferous vegetables (broccoli, cauliflower, turnips, kohlrabi, mustard greens, cabbage, kale, brussel sprouts).

ADOPT A WHOLE FOODS DIET Eat foods only in a wholesome state and refrain from eating processed foods. Eat organic as much possible. The Environmental Working Group is a non-profit organization that lists which foods contain the most pesticides (Dirty Dozen) and which contain the least (Clean 15). Take a look at the list before shopping.

SUPPORT OVERALL DETOXIFICATION Milk Thistle (Silybum marianum), Dandelion (Taraxacum officinale), Burdock Root (Arctium lappa) – all support the liver and its functions

LIFESTYLE RECOMMENDATIONS Exercise – Exercise helps to promote circulation and the excretion of water-soluble toxins. Castor Oil Packs – Topical application of castor oil packs can help decongest the liver. Infra-red Sauna Sessions – Helps mobilize toxins out of fat tissues.

NUTRACEUTICAL SUPPLEMENTS THAT BENEFIT DETOXIFICATION Chlorella – These green algae are loaded with vitamins, minerals and antioxidants, all which bind to and help mobilize toxins while supporting overall health. Probiotics – Improve digestion and colon health, a staple for the immune system Fiber – Binds to toxins and assists in bowel formation. It is always important to check with your healthcare practitioner whether a detoxification program is suitable for your current state of health. Sometimes, a detox may aggravate or worsen one’s health if not done correctly or monitored properly. Working with a healthcare practitioner will ensure that all your health needs will be addressed in the safest manner.  Jadie Ko is a naturopathic physician located in Calgary, AB. Her specialty includes adrenal and thyroid health, hormonal imbalances, detoxification, depression and anxiety.

22 HEALTHY DIRECTIONS February/March 2013

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Eco Chic 2 HELP CONSERVE THE RAINFOREST

1 DESIGNER SHAMA YOGA RUG Who says all yoga mats need to be made of plastic? Hand woven in India from 100% natural cotton, the Shama Yoga Rug is designed for superior grip and sweat absorption. Woven ridges help prevent slipping, and serve as a reference for alignment during practice. www.manduka.com

SMART GLASS JEWELRY

SIGG and Cuipo have teamed up and introduced new bottle styles supporting Cuipo's initiative to conserve the rainforest. With the purchase of every aluminum bottle, one meter of rainforest will be protected. The 1 liter bottle retails for $28.99 and is BPA and phthalate free. mysigg.com

Smart Glass Jewelry is unique, handcrafted and earthfriendly. Made from recycled glass from beer, wine, Aveda, Skyy Vodka, Perrier and Pellegrino bottles to create wearable art with a social conscience. www.smartglassjewelry.com

4 PIGGY PAINT, ECO-FRIENDLY NAIL POLISH (AGE 2+) Piggy Paint is the perfect Valentine’s Day gift for little girls who love to be fancy. It is nontoxic, water-based, safe, odorless and uses neem oil from a tropical evergreen tree as its preservative. www.piggypaint.com

5 STYLE YOUR CUP Joe Jackets® are the hottest, new, under $7, eco-friendly sensation to hit the gift industry for the fashionista! The "Beverage Bling" collection features fun and trendy custom printed neoprene fabric to insulate hot cups of cocoa, coffee, sports drinks, ceramic, steel and plastic tumblers.. Saves landfills from billions of pounds of trash from throwaway paper sleeves each year. Joe Jackets® make sports drinks identifiable out on the field. joejacket.com HEALTHY DIRECTIONS February/March 2013 23

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THE PATH TO HAPPINESS

Ways to Find, Foster and Grow Inner Love

Be Your Own Valentine

With Todd Patkin The holiday of hearts and flowers is all about giving to friends and family; but Todd Patkin reminds us that maybe it’s a time for a little giving to yourself, too. “I’m not saying to throw away the heartfelt cards, or to cancel your date with your spouse,” says Patkin, author of Finding Happiness: One Man’s Quest to Beat Depression and Anxiety and— Finally—Let the Sunshine In. “In fact, I think those things are important. What I don’t want us to continue to do is to let ourselves get lost in the shuffle. In fact, says Patkin, the more we neglect ourselves, the more our other relationships suffer. “If you are constantly doing for others, and leaving yourself on the backburner, you become susceptible to feelings of bitterness and resentment, and your outside relationships will suffer as a consequence. As Valentine’s Day rolls around, Patkin says that showing yourself some love doesn’t necessarily mean sending yourself a box of chocolates or a dozen roses. It’s more about taking the time to think about the things you really want and what makes you feel good…and ridding your life of the people and commitments that don’t fit into that category.

TAKE NOTICE

Sit down and really think about your daily life. Evaluate what really makes you feel good and what makes you feel bad. Instead of forcing yourself into the things you don’t really enjoy, Patkin suggests doing more of the things that make you feel good. “Ask yourself, do I actually enjoy going to the gym or do I hate it?” Patkin says. “If the answer is that you hate it, then perhaps it’s time to try out running or a yoga or meditation class instead. If you don’t enjoy going to your monthly book club meeting, then quit. There is no reason why you should continue to force yourself into the things that don’t make you happy.” 24 HEALTHY DIRECTIONS February/March 2013

DO A RELATIONSHIP DETOX

CANCEL YOUR PLANS

BE OKAY WITH YOUR OPINIONS

TRIM YOUR TO-DO LIST

As you start to weed out the activities in your life that don’t make you feel good, start to do the same with the people in your life as well. Distance those who make you feel bad, even if its family. “Toxic relationships can be a huge barrier to your happiness, and constantly forcing yourself to be disingenuous around people you don’t really like or get along with is literally bad for your own well-being,” Patkin warns. “Do yourself a favor and start investing time with those who make you feel good and make your life better.”

It’s happened to everyone at some point or another: You commit to a dinner out, a party, or an event that you really don’t want to go to and as the date and time of the engagement draws nearer, your dread grows. Patkin says that (as long as it is not an important milestone event for a close friend or family member) one of the best things you can do for yourself is to cancel your plans. “Forcing yourself to be somewhere or with someone when you really don’t want to be will only leave you feeling frustrated and empty,” Patkin explains. “Instead, choose to spend your time on things you actually want to do. And no need in coming up with a long, complicated story for why you can’t attend. A heartfelt apology explaining that you can’t make the party is enough.”

You have opinions, and it’s likely that they don’t line up with the opinions of everyone you know. And that’s okay. What’s not okay, says Patkin, is when you try to hide or cover up your opinions in the company of others in order to keep the peace or be “PC.” “When you aren’t true to yourself and your opinions, it feels bad,” warns Patkin. “You feel disingenuous and dishonest. It is perfectly okay to have your own opinions—in fact, that’s what makes each of us so great! The best thing you can do for yourself is to own those opinions proudly. They may not always be popular but they are a part of who you are—and those in your life who love and respect you will be okay with that.”

Having a list of to-dos is a great way to stay organized, but it can also cause you to feel overwhelmed and anxious. Look at your own personal to-do list. Is it pages long? Does it make you feel good or constantly behind the eight ball? Patkin suggests taking a long, hard look at your list and prioritizing the items that are truly important. In fact, he says, you should cut your list by 50 percent. “Focus only on the have-tos and want-tos instead of the things you have on there just because you think you should,” Patkin explains. “When your list feels manageable, you’ll feel more energized to tackle it.

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STOP DEFERRING TO EVERYONE

DATE YOURSELF

MAKE MASSAGES A “REGULAR” THING

If you find that you are constantly letting others in your life make the decisions, Patkin says that it’s time to stop. Quit deferring to everyone else in order to make them happy. Instead, he says, you should stand up for the things you want and speak up for yourself. Tonight, you pick the restaurant. If you don’t want to see the movie that everyone else has picked, say so. “It’s great to compromise some of the time,” he continues, “but when you are constantly putting your own wants and needs aside for the sake of others, you’ll be unhappy and dissatisfied in the long run—and that doesn’t help you or anyone else in your life.”

Investing time in relationships is important, and that includes the relationship you have with yourself. Just as you schedule time to date your spouse, or go to dinner with a friend, Patkin suggests marking out some one-on-one time for you and, well, you. “Go to a movie all by yourself and order popcorn just for you,” he suggests. “Visit that museum exhibit you’ve been wanting to see. Try out the new restaurant that just opened in town. Spending some alone time, doing things that you enjoy, is a great way to recharge.

For most of us, taking time out to get a massage, manicure, or hair appointment is a “treat” that we don’t allow for ourselves very often (if at all!). Patkin suggests working them into your regular routine. “There is nothing wrong with taking the time to take care of yourself on a regular basis, whether that means a bi-monthly massage appointment or working in the time for a long, hot bubble bath several nights a week,” he says. “Feeling good shouldn’t be a ‘treat’—it should be a part of your everyday life.” “The most important part of this exercise is that you make it last long past when the red-and-white heart decorations have been packed away,” Patkin concludes. “Make loving yourself a yearround commitment. You’ll find yourself happier, healthier, and more fulfilled the whole year through.”

TAKE A “JUDGMENT FREE” NAP

Sleep in on the weekends. Getting plenty of sleep is one of the simplest things you can do for yourself to improve your overall mood and health. After all, when was the last time you woke up from a great night’s sleep feeling unhappy? Instead of guilting yourself out of that afternoon nap in order to complete one more chore, Patkin says let yourself relax and catch some sleep instead. “Push your Saturday morning workout back an hour or two and sleep in,” he says. “After all, all of those things you ‘have to do’ will still be there when you wake up—and you’ll be more refreshed and energized for taking them on. Give yourself the gift of guilt-free shut-eye. I promise you won’t regret it!”

When fighting colds or flu... you got to go Deep!

DEEP IMMUNE® Fight colds and flu naturally by strengthening your immune system with St Francis Herb Farm’s Deep Immune. This natural “qi” tonic has been specially formulated to improve the body’s immune function while at the same time decreasing the tendency for frequent colds, flu and other infections. In addition, Deep Immune helps to restore stamina, improve endurance, overcome fatigue, exhaustion and chronic illness. Deep Immune is available in easy-to-take vegicaps, bottle sizes of 50mL, 100mL and 250mL and in children’s strength for the immune needs of growing bodies. So if you or your loved ones want to prevent those inevitable colds or flu, remember to go Deep with Deep Immune. For more information please visit our web sites; www.stfrancisherbfarm.com or www.deepimmune.com or call 1.800.219.6226 or fax at 1.888.219.6226.

HEALTHY DIRECTIONS February/March 2013 25

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A DEEP RELAXATION MEDITATION Here’s a meditation you can do any time you have 15 or 20 minutes to spare and want to shed some of the tension you’ve accumulated in your busy life. It’s also a great way to prepare for other meditations because it leaves you feeling relaxed, refreshed, and in touch with yourself.

Finding Inner Sanctuary

Meditation

1. Find a comfortable place to lie down. Take off your shoes, loosen your belt and other tight clothing, and stretch out on your back with your arms resting at your sides, legs slightly apart. 2. Sense your body as a whole, including the places where it contacts the surface of the bed or floor. 3. Close your eyes and bring your awareness to your feet. Wiggle your toes, flex your feet, and then let go of all tension as much as you can, allowing your feet to melt into the floor. 4. Shift your awareness to your lower legs, thighs, and hips. Imagine them becoming heavy and relaxed and melting into the floor. If the image of melting doesn’t appeal to you, you might try dissolving, sinking, or disappearing. 5. Bring your awareness to your lower abdomen. Imagine all tension draining away, your breath deepening, and your belly opening and softening. 6. Bring your awareness to your upper abdomen, chest, neck, and throat, feeling the areas opening and softening. 7. Bring your awareness to your shoulders, upper arms, lower arms, and hands. Imagine them becoming heavy and relaxed and melting into the floor. 8. Bring your awareness to your head and face. Feel the tension melting away from your face across your head and into the floor. 9. Scan your body from head to toe, searching for any remaining areas of tension or discomfort. If you find any, just imagine them relaxing completely. 10. Experience your body as one field of relaxation, without parts or edges. 11. Continue to rest in this way for five or ten minutes more; then very slowly begin to wiggle your fingers and toes, stretch your arms and legs, open your eyes, and gradually come up to a sitting position. Check in with yourself and notice how you feel. Do you feel more relaxed? Does your body feel lighter or more expanded? Now gently get up and go about your day. Excerpted with permission from the publisher, Wiley, from “Meditation For Dummies®, 3rd Edition,” by Stephan Bodian. Copyright © 2012.

26 HEALTHY DIRECTIONS February/March 2013

With Stephan Bodian

REASONS WHY THIS ANCIENT PRACTICE CAN HELP YOU LIVE YOUR BEST, MOST HEALTHY AND FULFILLING LIFE

These days, it feels like everything is a race: a race to get all the boxes on your to-do list checked off. A race to make it to the next rung of the professional ladder. A race to keep up with and perhaps even beat out "the Joneses." A race to make sure your kids have the perfect academic, extracurricular, and personal qualifications; so, they can get into a good college. A race to make sure all the bills get paid, even though you're on a reduced budget. However, instead of building the perfect lives we want, what we're really doing is racing each other into the ground and over the edge. If this last description of manic modern life sounds all too familiar, it's high time you stepped off the merry-go-round (for at least five to ten minutes), sat down in a quiet place, and participated in a simple practice that has been around for millennia: meditation. "When people operate on low margins with time and money (which is everybody I know right now), their stress levels can go through the roof," points out Stephan Bodian, author of MeditationFor-Dummies-3rd Edition. "In many ways, meditation is the perfect antidote to the postmodern predicament because it effectively reduces stress, increases energy, and enables you to enjoy better overall health and much more." "Since our culture programs us to expect a perfect life that is impossible to achieve, our best efforts only cause us to become overstressed, over-scheduled, overstimulated, and overtired," explains Bodian. "This is all compounded by the fact that your body and mind have been 'programmed' to respond to life's inevitable ups and downs with stress, anxiety, and dissatisfaction. But you have the power to change all of that through meditation. You can program yourself to experience inner peace, harmony, equanimity, and joy."

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Before any false assumptions you're harboring cause you to give up on meditation before you even begin, Bodian assures you can keep it simple (you'll see positive results after just five to ten minutes of meditation a day) or explore the practice's subtleties in great depth. It's entirely up to you. If you're intrigued but still not entirely sure meditation is for you, then read on for 9 more reasons why this ancient practice can help you live your best, most healthy and fulfilling life:

IMPROVING MENTAL & PHYSICAL HEALTH

If you're a skeptic at heart, then you'll be reassured to know that studies have proven that meditation offers numerous benefits, including:

• • • • • • • • • •

Lower blood pressure Quicker recovery from stress Fewer heart attacks and strokes Reduced cholesterol levels Muscle relaxation Reduction in the intensity of pain More happiness and peace of mind More loving, harmonious relationships Enhanced creativity and self-actualization Reductions in acute and chronic anxiety

AWAKENING TO THE PRESENT MOMENT

When you rush breathlessly from one moment to the next, anticipating another problem or anticipating a coming pleasure, you miss the beauty and immediacy of the present, which is constantly enfolding before your eyes. "Meditation teaches you to slow down and take each moment as it comesthe sounds of traffic, the smell of new clothes, the laughter of children, the coming and going of your breath," explains Bodian. "In fact, as the meditative tradition reminds us, only the present moment exists anyway-the past is just a memory and the future is a fantasy."

If you look closely at the classical statues of the Buddha or at the faces of Renaissance madonnas, you’ll notice a half smile that signifies a blend of tranquillity and joy. The Vietnamese Buddhist teacher Thich Nhat Hanh suggests that you can actually lift your mood and restore your innate happiness by smiling consciously, even when your spirits are low. “A tiny bud of a smile on our lips nourishes awareness and calms us miraculously,” he writes in Peace Is Every Step. “It returns us to the peace we thought we had lost.” Contemporary scientific research agrees, indicating that smiling relaxes muscles throughout the body and has the same effect on the nervous system as real joy. Besides, smiling encourages others to smile and be happy. Here are a few brief instructions for practicing the half smile that Thich Nhat Hanh recommends:

“While scientific studies of meditation weren't conducted until the 1930s (and have really taken off in the past 10 to 15 years), practitioners have been experiencing these significant benefits for centuries upon centuries," points out Bodian.

PRACTICING A HALF SMILE

CONNECTING MORE DEEPLY WITH OTHERS

As you awaken to the present moment and open your heart and mind to your own experience, you naturally extend this quality of awareness and presence to your family and friends. And when you start to accept others the way they are – a skill you can cultivate through the practice of meditation – you open up the channels for a deeper love and intimacy to flow between you.

1. Take a few moments right now to form your lips into a half smile. Notice how other parts of your body respond. Does your belly relax? Does your back naturally straighten a little? Does your mood change in subtle ways? Notice also if you have any resistance to smiling when you “don’t really feel like it.” 2. Maintain this half smile for at least ten minutes. If your face starts to droop, just come back to the half smile. Do you notice a shift in how you act or respond to others? Do others respond to your smile by smiling back? 3. The next time you feel your spirits sagging, practice this half smile for ten minutes or more and notice how you feel.



HEALTHY DIRECTIONS February/March 2013 27

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RELAX THE BODY AND CALM THE MIND

LIGHTENING UP!

EXPERIENCING FOCUS AND FLOW

FEELING CENTERED, GROUNDED & BALANCED

ENHANCING PERFORMANCE

ALIGN WITH A DEEPER SENSE OF PURPOSE

As contemporary health researchers have discovered and traditional texts agree-mind and body are inseparable, and an agitated mind inevitably produces a stressed-out body. "As the mind settles, relaxes, and opens during meditation, so does the body-and the longer you meditate (I mean both minutes logged each day as well as days and weeks of regular practice), the more this peace and relaxation ripples out to every area of your life, including your health," says Bodian.

Have you ever thought and worried yourself into an uncontrollable frenzy or even a meltdown? It's easy to do: fears feed on one another, problems get magnified exponentially, and the next thing you know, you're feeling overwhelmed, panicked, and desperate to take a leave of absence from your own life. "The good news is, meditation encourages an inner mental spaciousness in which difficulties and concerns no longer seem so threatening, and constructive solutions can naturally arise," promises Bodian. "Meditation also fosters a certain detachment that allows for greater objectivity, perspective, and even humor."

Have you ever been so fully involved in an activity that all sense of self-consciousness, time, and distraction dissolved? If so, you've experienced what psychologist Mihaly Csikszentmihalyi calls a state of flow. "You might experience a state of flow when you're creating a work of art, playing a sport, working in the garden, or even making love," explains Bodian. "Athletes call it being 'in the zone.' Through meditation, you can discover how to give the same focused attention to and derive the same enjoyment from every activity."

For many people, living in an increasingly flat and rapidly â&#x20AC;&#x201C; changing world can foster feelings of insecurity and of not having a "place" to call one's own. To counter these negative mindsets, meditation offers an inner groundedness and balance that external circumstances can't destroy.

Studies have shown that basic meditation practice alone can enhance your perceptual clarity, creativity, self-actualization, and many of the other factors that contribute to superior performance. Plus, specific meditations have been devised to enhance performance in a variety of activities, ranging from sports to schoolwork.

When you practice making the shift from doing and thinking to being (one way to describe this is fully experiencing the present moment with love and without ego), you'll discover how to align yourself with a deeper current of meaning and belonging. "For instance, you might get in touch with personal feelings and aspirations that have long remained hidden from your conscious awareness," suggests Bodian.

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"If you allow meditation to become a regular part of your life, it will relieve your stress, disappointment, fear, anger, outrage, and hurt while focusing your energy, making you more effective, and even improving your mental and physical health."

Stephan Bodian is the author of Meditation For Dummies®, 3rd Edition. He is a licensed psychotherapist and former editor-in-chief of Yoga Journal, has practiced and taught meditation for over 40 years, and has written extensively on meditation, stress management, and spirituality. His articles have appeared in Fitness, Cooking Light, Natural Solutions, and other national magazines.

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NATUROPATHY

Expanding Awareness on Health and Environment

Greening the Cancer Cause By Christina Bjorndal, ND From April to November, it seems that one well-intentioned organization after another is asking for money to support “a cure for cancer” or cancer research. As a naturopathic doctor who has had malignant melanoma, I became aware of a brilliant program called The Pink and Green Ribbon Health Campaign created by a group of women in Canmore, Alberta. Committed to stopping cancer before it starts these women put into action local initiatives designed to clean up the environment and bring awareness to the chemicals we put in our bodies with the goal of making our communities healthier places to live. The campaign starts on Earth Day in April and finishes on Rachel Carson Day in May. Rachel Carson was an environmentalist in the 1960’s who wrote a book called “Silent Spring”. She was a pioneer in creating awareness regarding the link between our health and the environment. The Rocky Mountain Soap Company hosts a running event during this time and the Pink and Green Health Campaign is the beneficiary of the run proceeds/donations. It is an amazing event that typically sells out – I encourage you to register for the event now at: www.rmswomensrun.com

THE CAMPAIGN FOR EXPANDING AWARENESS OF THE ROLE THE ENVIRONMENT PLAYS IN OUR HEALTH With a blended pink and green ribbon logo, the pink represents a commitment to creating breast cancer free communities through promoting healthy breast education and focusing on prevention. The green reflects a stand for addressing the connection between the environment and women’s health. The campaign’s slogan is simple: “Love Your Planet. Love Your Body. Love Your Life.” Fundamentally, the campaign founders – all mothers – decided they wanted to change the way women think about breast health. They posed the following questions and started a conversation around the topics:

• • • • • •

What if we all started talking more about breast health? What if healthier breast tissue and less exposure to carcinogens made our breasts less susceptible to cancerous changes? What if all products available to us as consumers were good for the planet (soil, water and air quality) and our bodies? What if girls at puberty were taught simple healthy breast practices? What if all women understood the anatomy of their breasts? What if all communities in North America became pesticide-free?

They were not comfortable with the current statistics and predictions for breast cancer (ie 1 in 9 will develop breast cancer) so they took a positive stance declaring that “8 in 9 women will have healthy breasts for a lifetime.” This subtle positive shift is extremely empowering. I find that one’s mental health is often an overlooked aspect of one’s physical health – and the two are intimately connected to our overall sense of well-being. The 5 week campaign is divided into topics that connect our health to the environment (ie: soil, air, water, our energy, and our bodies) and practical health suggestions are provided. 30 HEALTHY DIRECTIONS February/March 2013

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HORMONES & HEALTH Hormones are chemical messengers of our endocrine system responsible for regulating many cellular processes. Hormone receptors are located throughout the body. Breast tissue contains a high amount of receptors. There are three forms of estrogen (estriol, estradiol and estrone) and it is important to note estradiol and estrone are associated with increased breast cancer risk while estriol may have protective properties. Exogenous estrogens or xenoestrogens are man-made synthetic chemicals found in our environment known as estrogen imposters or hormonal disruptors. Sources of xenoestrogens include: synthetic estrogens (birth control pill, HRT, fertility drugs, hormones in meat and dairy products), chemicals leached into food from microwaving in plastic containers or with saran wrap, organochlorine compounds, certain detergents, plastics, cleaning supplies, herbicides and pesticides. Xenoestrogens are called imposters because they mimic the role of endogenous estrogen in our bodies. Our body can't tell the difference. As such, xenoestrogens disrupt our hormonal balance. The cellular accumulation of fat-soluble toxins and xenoestrogens in the breast tissue can initiate adverse physiological changes that make cells more vulnerable to abnormal changes and cancer. On a positive note, there are ways to remove toxins from our bodies by following proper detoxification methods. Since an ounce of prevention is worth a pound of cure, the essential approach is to address the cause by decreasing the presence of these compounds in our lives and on our planet.

HEALTHY SUGGESTIONS • Minimize exposure to xenoestrogens – eliminate plastic by using glass containers. • Reduce consumption of fatty foods packaged in plastic and heat-sealed containers. Never microwave plastic or saran wrap, this includes frozen dinners in their containers. • Before accepting composite fillings for your children's teeth, ask your dentist whether bisphenol A is contained in the glue or composite. • Learn to read labels and eliminate unhealthy household cleaners. • Get comfortable with doing a self breast-exam. Not sure how? Schedule an appointment with your healthcare provider. Ask her/him to teach you how to do a self breast-exam. Lastly, I encourage you to make an appointment with a naturopathic doctor who can help you take the necessary steps you need towards loving yourself, the planet and your life! With one in nine women developing breast cancer most women think they are going to be a cancer statistic and the current media is cultivating a culture where we just assume we will get cancer. This needs to change: we need to revolutionize how we think about and address our health. At the moment, The Pink and Green Ribbon Campaign is trying to do just that and needs your support. Join us in making these possibilities a reality and let us watch the statistics for the number of women having healthy breasts for their lifetime soar! Christina Bjorndal is a graduate of the Canadian College of Naturopathic Medicine. She is an avid outdoors and exercise enthusiast and has completed three marathons and Ironman Canada. Call (587) 521-3595 in Edmonton or please visit: www.drchrisbjorndal.com

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ECO-LIVING

Is Your Fish Oil “Green”?

Consider Calamari

By Lorna R. Vanderhaeghe, MS When we take our nutritional supplements every day the last thing we think about is whether or not they are "green". Since fish oil supplements have become very mainstream with cardiologists recommending them to their patients many of us have taken our molecularly-distilled, pharmaceutical-grade fish oil from small fishes with hardly a thought to the environmental impact. Yet there are many who have been asking if fish oil could be part of a bigger environmental problem? Yes fish oil contains EPA and DHA with important health benefits but at what environmental cost? According to the International Fish Meal and Fish Oil Organization most fish oil (over 80%) produced is used to feed fish in aquaculture. Fish oil is essentially used in high technology aquaculture, such as for salmon farming, as a substitute for fish meal. So yes, we are producing fish oil to feed fish in fish farms to make more fish for human consumption and more fish oil. Less than 10% of fish oil is produced for human consumption in the nutritional supplement industry. The largest producers of fish oil are Peru and Chile (accounting for 31% and 13% of the world production respectively). More than 80% of world production originates in 10 countries Peru, Chile, China, Thailand, USA, Denmark, Iceland, Japan and Spain. With the growing fish oil market for both aquaculture and human consumption, traceability of fish oil becomes an important issue. It is undisputed that fish farming contributes to environmental concerns including extremely high sea lice populations; the increased use of pesticides in fish farm pens to control sea lice; antibiotic use to keep overcrowded fish alive; and escapes of fish species that are not indigenous to the area where they are farmed. For example a fish escape from a west coast fish farm occurred near Campbell River with over 30,000 farmed salmon released in the latest fish escape now totaling over 120,000 fish escaping in the last 6 months. This fish farm escape could not have come at a more critical time with wild salmon returning to spawn in the regions where the farmed fish escaped. 32 HEALTHY DIRECTIONS February/March 2013

We need omega-3 EPA and DHA to protect our heart, for healthy brain and eye development, prevention and treatment of skin diseases, arthritis, for immune function and more. But, it is also important to know where your fish oil is coming from. There are many reputable companies that produce fish oil for human consumption and do a great job.

CONSIDER HIGH DHA, ECO-FRIENDLY CALAMARI There are also other options. We have calamari oil as an excellent alternative to fish oil. Calamari oil comes from South American calamari (squid) that are sustainably harvested and an eco-friendly source of omega-3 fatty acids with more DHA (docosahexaenoic acid) than fish oil. DHA makes up 40 percent of the essential fats in your brain. Calamari oil is more stable than traditional fish oils, making it less prone to rancidity. Also, calamari oil does not cause the fishy aftertaste or unpleasant "repeating" that is common with fish oil supplements. DHA is superior for lowering high blood pressure and it is more potent at supporting circulation according to a study published in Hypertension in 1999. DHA is also the key to raising "good" HDL cholesterol. Also, DHA, not EPA, has been found to support your brain and is the best fatty acid for eye health. If you care about the environment calamari oil is your best choice as it comes from deep-water, spawns quickly, multiplies fast and does not have the same issues with heavy metals like mercury that fish do. For vegetarians DHA is also found in a vegetarian source from algae. Many vegetarians, vegans, and raw foods dieters are also at risk of having insufficiencies of DHA unless they supplement with DHA.Look for excellent, clean sources of omega-3 DHA and EPA at your local health food store. Lorna R. Vanderhaeghe, MS is an author of 11 books including A Smart Woman’s Guide to Weight Loss. She has degrees in nutrition and biochemistry. You can read Your 30 Day Heart Smart Solution FREE at www.hormonehelp.com under the book button.

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FOOD FOR THOUGHT

Unlocking the Power of

Sprouted Super Seeds By Renita Rietz Many are familiar with the need to soak seeds, nuts and beans overnight in order to deactivate and neutralize the so-called antinutrients in the seed such as phytic acid and other enzyme inhibitors. But what many fail to realize, is that soaking a seed is vastly different from sprouting one. It amazes me that most people are still eating their flax and chia seeds raw (whether intact or milled) or merely soaking them for a short time before consuming them. What is often misunderstood is the seed’s powerful built-in inhibition mechanism and Mother Nature’s brilliant plan for survival. The internal architecture of a seed is fascinating both physically and metaphorically. Seeds contain an embryo that holds all of the life force potential of the seed. The nutrients are locked down within the seed until the environmental conditions are in place to initiate the complex metabolic processes needed in order to facilitate new growth. The embryonic cells are catalyzed and the seed releases its stored nutrients to feed the emergence of new life in the form of a radicle, which turns into a living plant. A raw seed requires the correct internal and external conditions in order to ensure germination. Light, oxygen, temperature, moisture and time are the five crucial elements that will allow germination to unfold. The seed also needs to be viable, meaning that the embryo is still alive. Seeds that have been damaged, irradiated or exposed to heat may not germinate. Many believe soaking a seed in water will be sufficient. While it may begin the process of marginally reducing phytic acid (the compound that blocks the absorption of zinc, calcium and magnesium), the reality is very little has occurred in the shift in biochemistry of the seed unless germination has begun. In germinating chia and flax seeds for example there can be as much as a 50% reduction in phytic acid, which will improve the absorption of key minerals. In addition to this, vital enzymes and vitamins

increase dramatically, antioxidants double and soluble fibre and health promoting lignans in flax increase. In order to fully germinate the seed, particularly mucilaginous seeds that gum up, get slimy and gelatinous such as flax and chia seeds, you will have to continuously mist them, agitate them and ensure the correct temperature, light and moisture are maintained in very precise and measured ways. If not, you run the risk of creating moldy seeds. Once the seed coats actually swell and break open and the tiny white tails known as radicles (the embryonic roots) emerge you have mined gold so to speak! Now you are eating life force rich “plants” that have all of their nutrients available in the most assimilable form. When the tail extends beyond a certain point and roots and leaves begin to grow the nutrient storage that had previously been stored is now utilized and photosynthesis takes over for continued growth. The reason sprouted foods are so high in life force is the biogenic energy of the embryo reaches its peak when the radicle emerges. This is all food for thought as you perch over your kitchen counter top to soak yet another couple of tablespoons of raw chia. I will add one caveat, which is that since the soluble fibre of chia and flax seeds dramatically increases through germination, the one benefit of raw seeds is a higher amount of insoluble fibre, which is beneficial for those needing more roughage material to sweep the colon clean. But compared to the radical shift in nutrition that occurs when the anti-nutrients of the seed are reduced, I myself consume sprouted chia and flax the majority of the time. Certified organic chia and flax seeds are readily available in a germinated, cold milled form. The sprouted chia and flax powders are particularly convenient because they can be thrown into any recipe with no preparation whatsoever and provide all of the incredible nutrition that sprouting promises. There is simply no greater “fast food” on the planet. 

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