Healthy Directions Spring 2014 by Healthy Directions

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HEALTHY DIRECTIONS

JOYOUS JUICE RECIPES 10

SPRING 2014

Expert

Spring Detox Tips

BUY LOCAL, BUY FRESH! 26

LOWER BLOOD PRESSURE 24

MANGO SALSA & SALMON 15

Living for Breast Health 18

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HEALTHY DIRECTIONS

SPRING 2014

Contents » THE DETOX FILES Safe Rebalancing 08

HEART HEALTH

PSST. JUICY JUICING SECRETS

WHAT YOU DON’T KNOW CAN CAUSE A HEART ATTACK Vitamin C & L-Lysine

NATURAL REMEDIES TO LOWER HIGH BLOOD PRESSURE

Health Boost or Bust?

HEALTHY DETOX 8 Steps Towards Rebalancing

CLEANSE AND RECLEANSE

CANCER FREE LIVING

Fabulous Food, Exercise and Stress LIVING FOR BREAST HEALTH

FIT FOR LIFE Fitness for All 22

Food, Exercise & Support

VITAMIN C AND CANCER Applications in Oncology

FOOD PASSIONS

RUN LIKE A PRO Spring, Interval Fitness Training

Join the Adventure 26

Buy Local, Buy Fresh

JOYOUS JUICES WITH JOY

HEALTHY STARTS

Pathways to Better Health

RAW, QUICK AND DELICIOUS THE BEST OF ROSE REISMAN Salmon with Mango and Black Bean Salsa

VISIT A FARMER’S MARKET

Sunshine, Green Beauty & Detox Grapefruit, Mint & Arugula Salad

GREAT DESTINATIONS

Healthy & Inspiring Recipes 10

DHA, CoQ10, Magnesium and more

Reducing Toxic Load

Food, Exercise and Supplements

ANTI-AGING, BRAIN BOOSTERS Improve Short-Term Memory

FOOD HISTORY AND TRENDS The Mighty Mulberry

Plus more . . . 4 7 29 31 33

Editor’s Note Our Contributors Find a Naturopath Hot-Off the Shelf & Prize-Giveaways Courses, Training, Products and Events

HEALTHY DIRECTIONS | www.healthydirections.ca Spring 2014 3

HEALTHY DIRECTIONS

editor

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ring on the spring! Enjoy the much awaited, warmer weather with a walk at lunch, a healthy recipe like Rose Reisman’s Salmon with Mango and Black Bean Salsa (page 15), do a little gardening or pick up some arugula from a farmers’ market or favourite health food store. This edition Douglas McNish shares a fabulous recipe for how to use this peppery salad green in Grapefruit, Mint and Arugula Salad (page 14). Here are some sure-fire ways to add some spring into your step!

SPRING 2014 Vol. 16 No. 2 Your compass for natural health, wellness and outdoor adventure. Editor Charleen Wyman char@healthydirections.ca

Plan to Compete and Start Spring Training There’s never a more inspiring time to start a new fitness routine, become more active or take your fitness to a new level than now. Having a goal creates increased fitness motivation. Ready to run? Canadian ironman competitor and personal trainer Kathleen Trotter encourages you to compete this spring and offers interval fitness training tips (page 22).

Contributors Christy Brissette, RD, Joy McCarthy, RNCP, CNP, Nicola Kempinska, BKin, BA, ND, Douglas McNish, Rose Reisman, W. Gifford-Jones, MD, Rosanna Lee, PHEc, MHSc, BASc, Lucretia Schanfarber, Kathleen Trotter, MS (Exercise Science), Lorna R. Vanderhaeghe, MS, Charleen Wyman, BA Journalism, Paul Hrkal, ND, Jennifer Hendry-Lynn, ND, and Renita Rietz

Editorial: Written contributions and photos are welcome. However, all content is subject to editorial review. Advertising Sales: Jon Cousins 1-877-276-1849 healthydirections@rogers.com Visit our website for current health and eco news and events, features, recipes, coupons, free prizes and more:

www.HealthyDirections.ca

» EDITOR’S NOTE

Boost Your Vegetable Intake and Consider Detoxifying It’s easy to opt for more vegetables and salad greens as they become available in abundance at farmers’ markets and health food stores for salads, raw soups and juicing. This issue we share expert and safe detoxification (Nicola Kempinska, ND page 12), (Lucretia Schanfarber page 21) and juicing approaches (Christy Brissette, RD page 8). Registered Holistic Nutritionist Joy McCarthy shares excellent juicing recipes Sunshine, Green Beauty and Detox Juice (page 11) from her new book Joyous Health. Renew and Develop Relationships, Volunteer for Greater Purpose in Life Find ways to become more social this spring by befriending. Social isolation throughout society is growing in all age groups but especially amoungst caregivers and seniors living alone (Social Isolation, University of Arizona and Duke University, McPherson et al, 2004); so, if you’ve been in hibernation, come on out and say hello. Finding friends you can confide in begins by joining groups with others that have similar interests. Consider volunteering. If there currently is not a local group doing an activity you enjoy, start one at a local community center. The facilities are available, are generally free to use and are right in your community typically within walking distance. Check in for a Check-Up If you haven’t seen your naturopath, dietitian or family doctor over the last few winter months, the spring is a good time to check-in on your health. Regular visits, screenings and tests can help find problems before they fully develop giving you the best chance for treatment and a long, healthy, vibrant life. Best of Health!

Charleen Wyman, BA Journalism, BA English Editor, Healthy Directions char@healthydirections.ca Healthy Directions is an independent journal produced by Cousins Publishing, four times a year in Canada. Printed in Canada. All content is copyrighted by Cousins Publishing. ISSN 1488-6308 Im po r t a n t : 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.

4 Spring 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

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Âť OUR CONTRIBUTORS Lorna Vanderhaeghe, MS Canada's leading women's health expert has been researching nutritional medicine for over 30 years. She is the author of eleven books. Her website: www.hormonehelp.com has over 4,000 pages of helpful nutrition information.

Celebrity Joy m cCarthy is a registered holistic nutritionist and health coach who loves to inspire others to eat well and live well. She also teaches an array of wellness workshops and is the author of Joyous Heath.

Photo Credit: Nicholas Collister

Douglas m cn ish is a vegan executive chef, instructor and consultant, with a strong commitment to health and organics. He is the author of the award-winning bestseller, Eat Raw, Eat Well and newly released Raw, Quick and Delicious.

n icola Kempinska, BKin, BA, ND is a licensed naturopathic doctor located in Burlington, Ontario. She practices family medicine, with a focus on anti-aging and longevity medicine, and womenâ&#x20AC;&#x2122;s health. HEALTHY DIRECTIONS | www.healthydirections.ca Spring 2014 7

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» DIETITIAN ADVICE

Psst. Juicy, Juicing Secrets

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Does juicing offer a genuine health boost or is it a bust? By Christy Brissette, RD Do an internet search on juicing and you will find plenty of articles on how it can cure everything from skin problems such as acne and rashes to diseases such as diabetes and cancer. Celebrities such as Megan Fox and Salma Hayek are turning to juicing for weight loss and healthy, glowing skin. But is juicing the best way to get our vegetables and fruit? Is juice fasting a good way to lose weight? Let’s take a closer look.

THE POWER OF PRODUCE

Vegetables and fruit should make up the bulk of our diets to lower the risk of cancer, diverticulitis, heart disease and stroke. Fresh produce offers a variety of disease-fighting nutrients such as fibre, vitamins and minerals, and phytochemicals. Juicing can be a helpful way to meet the recommended daily servings of vegetables and fruit for good health. Fresh juices can help you get more phytochemicals, vitamins and minerals into your diet, especially if you have a small appetite and aren’t able to handle the bulk of fruit and vegetables.

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JUICE IS NOT A MEAL REPLACEMENT

While fresh juice is an excellent way to top up on phytochemicals, a juice is not a meal. Juicing removes the fibre from fruits and vegetables, which is needed for a healthy digestive system, to prevent constipation, and to prevent colorectal cancer. Fibre is also essential to help prevent and manage diabetes and heart disease. Removing the fibre means you are left with only carbohydrates or sugar. Without any fibre, fat or protein to slow it down, this sugar will enter your bloodstream quickly, causing a blood sugar spike. This will trigger a large release of insulin to help the sugar travel into your cells. It is best to avoid these quick rises and drops in blood sugar to maintain your energy levels and for diabetes prevention and weight control. Juice fasting is not a healthy way to lose weight either. Drinking only juice will prevent you from meeting your protein needs, which could lead to losses of muscle mass rather than fat. Losing muscle will cause your metabolism to slow down, making it even more difficult to lose weight. By consuming only juice, your diet will also be low in important nutrients such as essential fatty acids, iron, zinc, calcium and vitamin B12. Is eating raw produce or juicing better than cooked vegetables? It depends. When vegetables and fruit are cooked, some of the water-soluble vitamins such as vitamin C are reduced, but that doesn't mean we should be eating all of our produce raw. There are some nutrients such as lycopene, a phytochemical found in tomatoes, that actually increase with cooking. Because both raw and cooked produce offer health benefits, include both in your diet.

THE SMART WAY TO EXPERIENCE A JUICE BOOST 1. Keep the fibre. Aim to eat 5 servings of whole fruits and vegetables first. Once you meet that goal, you can add juicing as a strategy to get extra servings. Try blending fruit or vegetables into a smoothie rather than juicing to include the fibre. 2. Focus on vegetables. Make your juices mostly vegetables with some fruit for sweetness to help control calories and sugar. 3. Balance your blood sugar. Enjoy your juice with some protein and a bit of healthy fat to stabilize your blood sugar and to keep you feeling full for longer. A handful of nuts or a cup of Greek yogurt are great choices! 4. Choose colour. Choose vegetables and fruit in a variety of colours for a multitude of health benefits.ď&#x20AC;ł *Note: Aim for 1 serving of whole cruciferous vegetables/leafy greens per day to reduce cancer risk, but avoid juicing or eating several servings every day as this can cause thyroid problems. Christy Brissette is a registered dietitian and media spokesperson specializing in nutrition to prevent and manage chronic diseases such as diabetes, heart disease and cancer. Christy develops, facilitates and researches innovative programs such as cooking classes.

A Rainbow of Fruits and Vegetables Offer Unique Health Benefits Green

Chlorophyll and lutein may reduce cancer and heart disease risk, promote healthy vision and boost the immune system.

White

EGCG (epigallocatechin gallate) and SDG (secoisolariciresinol diglycoside) helps boost the immune system and may reduce the risk of breast, prostate and colon cancers.

Yellow and Orange

Beta-carotene, vitamin C and zeaxanthin protect the eyes from cataracts and macular degeneration (worsening eyesight due to aging) and mop up free radicals to prevent illness and infection.

Purple and Blue

Resveratrol, flavonoids and ellagic acid may help lower inflammation, reduce tumour growth and improve mineral absorption.

Red

Phytochemicals include quercetin and lycopene, which may help lower LDL (the bad cholesterol in the blood) and blood pressure, reduce inflammation and lower the risk of prostate cancer. HEALTHY DIRECTIONS | www.healthydirections.ca Spring 2014 9

recipes

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» FOOD PASSIONS JOYOUS HEALTH JUICES

Joyous Juices By Joy McCarthy, RNCP, CNP

Joyous Health: Eat and Live Well Without Dieting by Joy McCarthy. Copyright © Joy McCarthy, 2014. Reprinted by permission of Penguin Canada Books Inc. Photography credit: Nicholas Collister. 10 Spring 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

recipes

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» FOOD PASSIONS JOYOUS HEALTH JUICES

Sunshine Juice

Green Beauty Juice

Detox Juice

This juice is an immune-booster with the nutrients in the carrots, ginger, lemon and orange, including beta-carotene and vitamin C. Plus the lemon is incredibly alkalinizing and liver detoxifying. This tastes like sunshine in a cup! Makes 1 to 2 cups.

This juice is beautifying because it is extremely hydrating, detoxifying and nutrient-dense. The mint gives it a refreshing lift! Makes 1 to 2 cups.

Get ready to love your liver with this juice featuring beets, carrots and apple. It’s also very immune-building. The beet greens can be juiced as well. They can be bitter, but any bitter taste is good for digestion. Makes 1 to 2 cups.

3 carrots 1/2 cucumber 1 thumb-size piece fresh ginger 1 lemon, peeled and seeded 1 orange or grapefruit, peeled Cut vegetables and fruits into large chunks depending on the size of the mouth of your juicer. You may run 1/4 cup (60 mL) filtered water through the juicer at the end to get every last drop of juice.

1/2 cucumber 4 stalks celery 1 apple or pear 3 kale leaves 2 cups (500 mL) spinach 1/2 cup (125 mL) fresh mint leaves Cut vegetables and fruits into large chunks depending on the size of the mouth of your juicer. Make sure you remove the seeds from the apple or pear. You may run 1/4 cup (60 mL) filtered water through the juicer at the end to get every last drop of juice.

3 beets 3 carrots 1/2 cucumber 1 apple 1 lemon, peeled 1 thumb-size piece fresh ginger Cut vegetables and fruits into large chunks depending on the size of the mouth of your juicer. Make sure you remove the seeds from the apple and lemon. You may run 1/4 cup (60 mL) filtered water through the juicer at the end to get every last drop of juice.

HEALTHY DIRECTIONS | www.healthydirections.ca Spring 2014 11

recipes

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» SPRING CLEANSING

Healthy Detox

Steps Towards Rebalancing

By Nicola Kempinska BKin, BA, ND “Detox” is a term we often hear these days and the movement to “detoxify” the body has taken on all sorts of different facets and avenues. These trends make it hard to navigate the ins and outs of a proper detoxification process. As a Naturopathic Doctor, I prefer the term “rebalance” over “detoxify” as this more accurately exemplifies the goals of health and wellbeing. When I refer to rebalancing or detoxification, I don’t mean starving yourself, drinking only teas or fruit juices, or sticking to just a few types of food like maple syrup, lemon, and cayenne pepper. By definition, detoxification is the science of eliminating unwanted waste. To ensure optimal health it is important to enhance our body’s ability to detoxify because the build up of waste leads to diminished wellbeing. In our modern world, we are exposed to many toxins each day that challenge several organs including the liver, kidneys, lungs, digestive tract, and skin. These organs are powerful and have a high degree of adaptability, overcoming immense burdens and clearing impurities. Unfortunately, the challenges can sometimes outweigh the power of these organs, leading to detoxification system overload. The results of this often present slowly, creating fatigue, mental fogginess, headaches, weight gain, bloating, skin problems, muscle/joint pain, and many other symptoms. Detoxifying the proper way, takes the strain off of these vital organs, allowing them to regain optimal function, reduce inflammation, and eliminate unwanted symptoms or health issues.

HOW TO EFFECTIVELY AND SAFELY DETOXIFY

The best way to detoxify and rebalance the body (and mind) is to follow a whole-foods approach that reduces inflammation and encourages the absorption of vital nutrients, allowing body systems to focus on repairing themselves and eliminating the burden of toxins. Every person is unique in his or her genetic makeup, current symptoms, and lifestyle factors. In order to effectively and safely detoxify, consult an appropriate healthcare provider to guide you through the process with professional support. Proper detoxification is more a way of life, than a quick fix. 12 Spring 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

1) KEEP IT SIMPLE

Cut out processed foods and reduce your toxic load. Focus on whole foods that nourish your vital organs and provide you with valuable nutrients. If the food comes ready-made, processed, or packaged, as a general rule it shouldn’t be included in your detoxification process. Reduce your exposure to toxins by eliminating artificial sweeteners, and, as much as possible, chemical-laden household items.

2) FOCUS ON ANTI-INFLAMMATORY FOODS

Nourish yourself with foods that will allow your body systems to focus on repairing themselves, rather than fighting daily assaults caused by inflammation. To do this, the majority of each meal should consist of vegetables, both brightly coloured and leafy greens. Other anti-inflammatory foods to include are poultry, wild fish, legumes, and gluten-free whole grains.

3) ELIMINATE FOOD INTOLERANCES

Food intolerances can damage the body, creating symptoms such as bloating, gas, fatigue, headaches, skin issues, lowered immune system, mental fogginess, pain, and much more. Common food intolerances include gluten, dairy, soy, and eggs, and should be eliminated during the detoxification process. If you know of other foods that bother you, keep those off of the menu as well.

4) WATCH YOUR LIQUID SUGAR INTAKE

A common mistake that is made when people try to detoxify, is to implement a diet of only juices that are high in sugar. Freshly made juices and smoothies have a number of fabulous health benefits, and I use these as part of my “rebalancing” protocol, but all too often people load their liquids with high-glycemic fruit, rather than focusing primarily on vegetables and fibre.

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Fruits are nutritious and have a valuable place in our diets, but liquefying high-glycemic fruits at every meal can cause your blood sugar to spike and inevitably crash several times a day. Not only does this inhibit the rebalancing process because the body has to counteract the sugar spikes and crashes, it can also be detrimental to your health if you are diabetic or have blood sugar control issues. When juicing or making smoothies, use mainly green vegetables such as kale, spinach, or cucumber, and add small amounts of low-glycemic fruits such as blackberries or raspberries for flavour, only if needed.

5) ADD SUPPORTIVE HERBS & SUPPLEMENTS

Use teas to gently but effectively support the cleansing process. Dandelion root tea supports liver function and helps the elimination of toxins, while chamomile tea promotes relaxation so your body can repair overnight while you sleep. Additionally, a high quality probiotic can be added to replenish good gut flora and repair the digestive tract. I encourage the use of various herbs and spices including cilantro, turmeric, raw garlic and ginger for their anti-inflammatory and cleansing effects.

6) PROMOTE BLOOD CIRCULATION

By increasing the flow of blood and lymph in the body, you encourage nutrient transport to your cells, and the removal of metabolic waste from your tissues. This is easily accomplished through mild physical activity such as walking or yoga. Other techniques include contrast showers that alternate tolerably hot and cold water back and forth (always end with cold), and skin brushing, where you gently brush your skin in circles with a natural bristled brush towards the heart to stimulate blood flow and increase circulation.

7) DRINK WATER

Your body is made up of about 60% water, and your cells rely heavily on it to function optimally. The average person should aim to consume about half of their body weight, in ounces, of water daily. Play around with flavours by adding lemon or lime wedges, cucumber slices, and mint leaves for a refreshing take on plain H2O.

8) NOURISH YOUR MIND

Rebalancing and “detoxifying” should also include rebalancing your mind. Set aside time each day to focus only on yourself. Clear your mind of thoughts using meditation, or practice mindfulness to focus on being present in the moment instead of worrying about past or future thoughts. Make time to sit down to eat your meals (and enjoy the process). Introduce deep breathing techniques into your day - while driving, at the grocery store, or cooking dinner. Attend a yoga class to promote circulation and mindfulness together. Simple techniques can go a long way towards creating a more peaceful, positive way of living each day.  Nicola Kempinska, BKin, BA, ND practices family medicine, with a focus on anti-aging & longevity medicine, and women’s health. She has a deep passion for natural health and the body’s ability to heal itself. Book an appointment call Cedar Springs Medical Centre in Burlington, Ontario at: (905) 333-9799. HEALTHY DIRECTIONS | www.healthydirections.ca Spring 2014 13

recipes

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Âť RAW, QUICK & DELICIOUS

Grapefruit, Mint and Arugula Salad This salad is a delicious balance of slightly bitter grapefruit, fresh mint and peppery arugula. The grapefruit makes the addition of lemon juice or vinegar unnecessary. Want another fantastic salad recipe to try? Visit: www.healthydirections.ca for McNishâ&#x20AC;&#x2122;s Shred Me-Up Salad.

14 Spring 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

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Grapefruit, Mint and Arugula Salad INGREDIENTS 2 cups baby arugula 1 cup grapefruit segments (about1 small) 1⁄2 cup finely sliced fresh mint leaves 2 tbsp cold-pressed (extra virgin) olive oil 1 tbsp raw agave nectar

DIRECTIONS In a serving bowl, toss arugula, grapefruit, mint, olive oil and agave nectar until well combined. Serve immediately or cover and refrigerate for up to 1 day.

TIPS To prepare the citrus segments for this recipe, place on a cutting board and remove a bit of skin from each end to create a flat surface — this will reveal the thickness of the pith. Using a sharp knife in a downward motion, remove the skin and the pith. Shave off any remaining bits of pith, then cut between the membranes to produce wedges of pure citrus flesh. To finely slice the mint, remove the leaves from the stems and stack them on top of each other. Roll the leaves into a cylinder and, using a sharp chef’s knife, slice the cylinder into thin strips. Makes 1 main-course or 2 side salads. Douglas McNish is also the author of the bestselling “Eat Raw, Eat Well”. He’s a two-time vegan iron chef winner, has been featured on national television, contributes to print magazine publications, and is a raw food consultant who is passionate about sharing his knowledge about the raw food lifestyle.

Salmon with Mango, and Black Bean Salsa The combination of black beans and sweet mango is outstanding. I serve this salsa over chicken or other fish and even as a salad dressing. Sautéing the corn adds a barbecued flavour.

SALSA INGREDIENTS 1/2 cup corn 1/2 cup diced mango 1/2 cup canned black beans, drained and rinsed 1/4 cup diced red bell peppers 1/4 cup diced sweet onions 1/4 cup chopped fresh cilantro or parsley 1 Tbsp fresh lime or lemon juice 1 tsp liquid honey 1 tsp minced garlic 1/2 tsp hot pepper sauce

COOKING THE SALMON Either on a barbecue or in a nonstick grill pan sprayed with cooking spray, grill the salmon on medium-high heat for 5 minutes per side or just until medium done (10 minutes per inch of fish thickness). Serve the salsa overtop of the fish. Excerpted from The Best of Rose Reisman by Rose Reisman ©2013 by Rose Reisman, Whitecap Books. Reprinted with permission. Try Rose’s Portobello Pitas recipe at www.healthydirections.ca

TO MAKE THE SALSA In a nonstick skillet sprayed with cooking spray, cook the corn on mediumhigh heat for 8 minutes or just until the corn is dry and beginning to brown. Place it in a serving dish. Stir in the remaining salsa ingredients.

SALMON 1 1/2 skin-on salmon fillets HEALTHY DIRECTIONS | www.healthydirections.ca Spring 2014 15

caNada

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» HEART HEALTH NATURAL OPTIONS

What You Don’t Know Can Cause a Heart Attack By W. Gifford-Jones, MD What is one of the greatest tragedies in medicine? It’s to die of a disease that could be easily prevented. Every 37 seconds in North America someone dies of a heart attack. Now, there’s proof that coronary deaths could be avoided by high doses of vitamin C and lysine. During an interview 25 years ago Dr. Linus Pauling, two-time Nobel Prize winner, told me something I had not learned at The Harvard Medical School. It was that animals produce their own vitamin C but humans lost this genetic ability eons ago. Pauling claimed this was bad luck for humans as vitamin C is needed to make collagen. Bricks are held together by mortar, coronary cells are glued together by collagen. Pauling believed that a lack of vitamin C triggered cracks in collagen setting the stage for a fatal blood clot. Pauling’s critics ridiculed him, claiming humans no longer die from scurvy, the result of insufficient amounts of C. Years ago sailors on long voyages used to die of this disease due to a lack of fruit. But to avoid scurvy you only need 10 milligrams of vitamin C whereas several thousand are required to manufacture healthy collagen. As Pauling reminded his opponents, “It’s the dosage, stupid”. Three years ago I read in an obscure medical journal that Dr. Sydney Bush, an English researcher, had discovered proof that Pauling was right. Bush, an optometrist, noted that patients with contact lenses were more prone to eye infections. He decided to prescribe 6,000 milligrams of vitamin C along with 4,000 mg of lysine, an amino acid, to see if this combination had any effect. Fortunately, he took photos of the retina (the back part of the eye) before this treatment and one year later. He was surprised to find that previously blocked retinal arteries were gradually returning to normal. This was such monumental news that I couldn’t believe it. So I travelled to England and spent several days looking at “before and after” photos of the retina. Bush was right; he had reversed blocked retinal arteries. And since the head is connected to the body, vitamin C and lysine can prevent blockage of coronary arteries and, if present, remove it. Sixteen years ago I suffered a coronary attack followed by bypass surgery. Cardiologists told me it was madness not to take cholesterol-lowering drugs. But I did not believe in their effectiveness and was well aware of their side-effects. So I bet my life on vitamin C and lysine. Now at 90 years of age I’ve proved them wrong. But for years I’ve been swallowing tons of pills every day and not enjoying it. 16 Spring 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

Fortunately, powders containing high concentrations of vitamin C and lysine are now available in health food stores. For those without a history of heart problems 2,000 mg of C and 1,300 mg of lysine twice a day is sufficient. But if there’s been a heart attack or a family history of cardiac disease it’s prudent to take 6,000mg of C and 4,000 mg of lysine. But it is always prudent to check with your own doctor when either changing or starting a new supplement. Cardiologists believe that cholesterol-lowering drugs are still the be-all-and-end-all solution to heart attack prevention. They’ve been brain washed by the hundred of millions of dollars spent by pharmaceutical companies to market these drugs. But criticizing, cholesterol-lowering drugs are akin to damning Motherhood and apple pie. History shows that closed minds to new ideas have caused countless deaths over the ages. Dr. Semmelweiss proved in 1847 that washing hands before an obstetrical delivery saved many women from dying of infection. Colleagues ridiculed him and one in six women continued to leave the hospital in a coffin rather than with their newborn baby. Unfortunately, hell will freeze over before cardiologists change their ingrained ideas and prescribe high doses of vitamin C and lysine. It means that countless people will continue to die needlessly of heart attack and continue to take cholesterol-lowering drugs associated with hazardous side-effects. This tragedy could end if doctors would only look at Dr. Bush’s retinal photos that show dramatic reversal of atherosclerosis after treatment with high doses of vitamin C and lysine.  W.Gifford-Jones, MD is a graduate of The University of Toronto and The Harvard Medical School. He took post-graduate training in surgery at the Strong Memorial Hospital in Rochester, McGill University in Montreal and Harvard. During his medical training he has been a family doctor, hotel doctor and ship’s surgeon. He is a Fellow of The Royal College of Surgeons and author of seven books.

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caNcer

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» BREAST HEALTH

Living for

Breast Health By Rosanna Lee According to the Canadian Cancer Society, breast cancer is the most common cancer among Canadian women with over 23,800 diagnosed each year and incidence rates expected to rise. In Canada, screening for breast cancer is recommended for women between the ages of 50-69, though many are now taking preventative screening measures as early as 40. Despite being viewed as a women’s disease, men can also develop breast cancer over the course of their lifetime. In 2013, it is estimated that 200 men were diagnosed with breast cancer (Canadian Cancer Society, 2013). Men are usually diagnosed later in life around the age of 68 with more advanced stages of breast cancer.

LIFESTYLE CHANGES

Research has found that a combination of genetic and environmental factors contribute to breast cancer development. Changes in lifestyle through proper diet and physical activity and having a strong social support network help at all stages of the cancer prevention process.

MODERATE ALCOHOL INTAKE

Moderating your intake of alcohol, regardless of whether it is a beer, vodka, a Bellini or a mudslide will help reduce your risk for breast cancer. Research has found that the ethanol in alcohol is a known carcinogen (a cancer-causing substance), not to mention, alcohol is also an easy form of liquid calories that can add to your weight gain. It is recommended that women drink alcohol occasionally and not on a daily basis. Studies have found that having 1 drink a day may increase a women’s relative risk of breast cancer by up to 13% (Canadian Breast Cancer Foundation, 2013).

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HEALTHY EATING Vegetables, Fruits and Whole Grains Aim for a balanced diet and consume all foods in moderation, with more emphasis on vegetables, fruits and whole grains. Vegetables and fruits contain a lot of phytochemicals (compounds that occur naturally in plants) with antioxidant, antiestrogen and chemopreventative properties that may help in cancer prevention. According to Johns Hopkins University, cruciferous vegetables like brussel sprouts, cabbage, broccoli, cauliflower and kale are rich in phytochemicals that can be beneficial for breast cancer prevention. Whole grains, which are high in complex carbohydrates, fiber, vitamins, minerals and phytochemicals have also been found to have a positive effect on breast cancer health by altering hormonal actions to cancer development. Aim to include insoluble and soluble fiber (25–35 grams per day) as part of your healthy diet. Meat, Dairy and Processed Foods Choose lean meats, low-fat dairy, and foods with overall lower saturated and trans fat, cholesterol and sugar content. Your fat intake should be less than 30% of your daily calories (The Johns Hopkins University, 2013). This can help you maintain a healthier body weight and waist circumference, all important factors to reducing your risk for breast cancer. According to Health Canada, individuals under 65 years of age should aim for a Body Mass Index (BMI) between 18.5 to 25 and those 65+ years of age should aim for a BMI of 20-27. BMI goals should be taken into consideration with Waist Circumference (WC), which measures abdominal fat. A circumference at or above 102 cm for men and 88 cm or more for women (which generally indicates excess fat around the waist and upper body) has been associated with higher risk for health complications (Health Canada, 2011). Such weight goals can be best achieved by following a healthier diet and eliminating bad habits like smoking. Choose foods with less processing. This means minimizing your intake of smoked, pickled and cured foods. Generally speaking, the fewer the ingredients listed on a packaged item, the better. At this point, there is no conclusive evidence that specific foods are responsible for breast cancer prevention, but rather a combination of healthy choices that help in the management of this disease. Below is a chart with potential cancer fighting foods adapted from Johns Hopkins University (2013) that have been found in research to have some cancer preventative properties. A combination of these foods in the diet, coupled with healthy physical activity and habits can help you in the prevention, healing and recovery process. 

Phytochemical

Food Source

Sulforaphane

Broccoli sprouts

Isothiocyanates

Mustard, horseradish, cruciferous vegetables

Phenolic compounds

Garlic, green tea, soybeans, cereal grains, cruciferous (e.g. cauliflower, broccoli, cabbage), umbelliferous (e.g. carrots, parsley, celery), solanaceous (e.g. potatoes, tomatoes, eggplants), curcurbitaceous (e.g. cucumbers, melons, gourds) vegetables, licorice root, flax seeds

Flavanoids

Most fruits and vegetables (cruciferous, garlic, citrus fruits, caraway seeds, umbelliferous, solanaceous, cucurbitaceous vegetables,sage, camphor, dill, basil, mint

Organosulfides

Garlic, onion, leeks, shallots, cruciferous vegetables

Isoflavones

Soybeans, legumes, flax seeds

Indoles

Cruciferous vegetables

Carotenoids

Dark yellow, orange, green vegetables and fruits

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cancer

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www.inht.ca

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The Institute of Natural Health Technologies

» BREAST HEALTH

INCLUDE EXERCISE AS A PART OF YOUR DAY

Physical activity can lower your risk of breast cancer by preventing the occurrence of being overweight and obese. The American Society of Clinical Oncology has also found that engaging in moderate to vigorous physical activity helps to reduce inflammation and can regulate hormone levels, while improving the body’s insulin and immune functions. Adults between the ages of 18-64 years of age should aim for 150 minutes of moderate to vigorous physical activity each week (approximately 20 min per day). Those over the ages of 64 should aim for the same amount of physical activity, evenly spaced out through the day with a bit of strength training to maintain muscle and bone function as well as better posture (Health Canada, 2012). Not only will you improve your body on a physical level, but you will also feel refreshed and energized!

SUPPORT NETWORKS

With all of these considerations, support groups can be a wonderful way to help you achieve breast cancer prevention goals at various stages. There are a variety of support groups, some organized by survivors or those living with breast cancer, while others are facilitated by health care professionals and community centres. Individuals involved with support groups have been found to have higher prevention and survival rates, with participants in support groups living twice as long with better quality of life compared to those without support groups. Such groups can provide you with better access to needed resources and services for better self-management, while creating an open environment of sharing and acceptance that can greatly reduce stress. Support groups have been found to be motivating, creating positive effects of psychological well-being that can leave you feeling empowered and more positive for the future.

Rosanna Lee, PHEc., MHSc., BASc. is a nutrition and health expert, a professional home economist and an avid foodie with diverse experiences in healthcare, community nutrition, industry, education, public health and research. Rosanna’s work has been featured in Huffington Post Canada, Healthy Living Magazine, The Heart and Stroke Foundation of Ontario, the Canadian Cancer Society and others. Connect with her online through LinkedIn or Facebook through Nutrition Central. Email at: rosannalee88@gmail.com or call (647) 889-8854.

Resources: Canadian Cancer Society: www.cancer.ca Canadian Breast Cancer Foundation: www.cbcf.org Willow Breast Cancer Support Canada: www.willow.org Breast Cancer Support Services: www.breastcancersupport.org Public Health Agency of Canada: www.phac-aspc.gc.ca/cd-mc/cancer/ breast_cancer-cancer_du_sein-eng.php 20 Spring 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

profile

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» DETOX FILES REDUCE TOXIC LOAD PRAIRIE NATURALS

Cleanse & ReCleanse By Lucretia Schanfarber Toxins come in many forms and from many sources. They’re everywhere. It’s hard to avoid them. From the PVCladen “rubber ducky” floating in the bathtub to the mercurylaced tuna noodle casserole on the dinner table, toxins have infiltrated our homes and all aspects of our daily lives.

TOXIC OVERLOAD CREATES HEALTH PROBLEMS

Simply put, toxins are poisons. We would never think of drinking a cup of coffee laced with rat poison, yet every day we eat, drink, breathe, and touch the cumulative toxic equivalent of some of the most poisonous chemicals. Scientific evidence indicates that this total load of toxic exposure reduces our body’s natural ability to detoxify and eliminate toxins. This leads to toxic overload – a steady build-up of accumulated toxins and complex chemical mixtures we are not adequately eliminating. A collaborative study conducted by researchers from Mount Sinai School of Medicine in New York, The Environmental Working Group of Oakland, California, and Commonweal Environmental Health and Research Institute in Marin County, California, revealed shocking results. Each person was tested for 210 chemicals commonly found in consumer products and industrial pollution. On average, the test results showed each person tested positive for 50 or more chemicals linked to cancer in humans and lab animals, considered toxic to the brain and nervous system, or known to interfere with our hormone and reproductive systems. The range of serious health problems linked by scientific research to toxic chemical compounds includes cancer, neurological disorders, hormone and endocrine disorders, birth defects and abnormal development, reproductive problems, and immune system disorders. Other possible effects of toxic load on human health are poor memory and concentration, connective tissue and joint disorders, chronic fatigue, allergies, obesity, depression, skin disorders, metabolic disorders, and liver malfunction.

MINIMIZE EXPOSURE TO EVERYDAY TOXINS

To decrease the body’s burden of toxins, we must first reduce exposure. With more than 100,000 chemicals in common use in North America, it is a constant challenge to limit our exposure. The first step to minimizing exposure is to raise your toxin awareness level by learning to identify the hidden sources of toxins in food, common household products, and our environment. Read labels closely before buying any consumer goods and, when in doubt, err on the side of caution. It is advisable to choose food sources that are locally and organically grown whenever possible. This will help to greatly reduce exposure to toxic pesticides, herbicides, and fungicides. Purchasing unsprayed, naturally fertilized fruits and vegetables supports sustainable and non-toxic agricultural practices.

Don’t overlook the obvious. Sometimes eliminating common sources of toxins can be as simple as taking off your street shoes when you enter your home. Take your street shoes off at the door and leave them there, suggests the world-renowned Suzuki Foundation, a Vancouver-based environmental health organization. According to the foundation, pesticides and herbicides are commonly tracked into the house on the soles of our shoes.

CLEANSE AND RECLEANSE

Most cultures and religions around the world have practised cleansing, fasting, and detoxification rituals for centuries. In today’s busy world, many people, especially first-time cleansers benefit greatly from using a 7-day herbal detox kit that is simple to use, gentle on the body and includes a healthy-eating meal plan designed to maximize the natural toxin-eliminating properties of unrefined, whole foods. The concept and practice of regular internal cleansing is not new but it has become more essential than ever for reducing the body’s toxic load and for getting back to the basics of healthy living and eating.

DETOXIFY WHILE YOU EAT!

Eating these foods regularly helps reduce your body’s toxic load: • Fresh fruits – apples, lemons, blueberries, figs • Fresh vegetables – broccoli, onions, kale, all dark leafy greens, red peppers, carrots • Nuts and seeds – flax seeds, chia seeds sunflower seeds, • Whole grains – quinoa, brown rice, wild rice, buckwheat • Culinary herbs and spices – garlic, ginger, cayenne pepper, cinnamon, parsley, oregano, rosemary • Beverage teas - green tea, mint teas, black tea, white tea, • Condiments – miso, unpasteurized apple cider vinegar • Medicinal teas – red clover blossoms, dandelion root, burdock root, ginger root

Lucretia Schanfarber is a health writer and editor living on Quadra Island, BC. Learn more about Recleanse™ at www.prairienaturals.ca. HEALTHY DIRECTIONS | www.healthydirections.ca Spring 2014 21

fitness

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Âť RUN LIKE A PRO INTERVAL FITNESS TRAINING

Spring Running & Triathlon Training Bust Through a Fitness Plateau with Interval Training By Kathleen Trotter, MS (Exercise Science) Say hello to spring with these â&#x20AC;&#x153;FUNâ&#x20AC;? interval workouts! The world is your interval-fitness oyster! Spring is in the air (yay)! It is the perfect time to use interval training to mix up your workouts and bust through a fitness plateau.

COMPETE AT A RACE OR TRIATHLON

Need extra motivation, sign up for an upcoming running race. Having an established (and pre-paid) goal can help you stay motivated, and the training can actually be lots of fun. Train with a friend and/or use the race as an excuse to explore different neighborhoods. Use interval training to get a personal best time. I find signing up for a race extremely motivating. I like having a goal to work towards. If I am signed up for a race I am much less likely to skip a workout. I don't want it to be race day and for me not to be able to complete the distance. Crossing the finish line creates feelings of exhilaration, empowerment and catharsis. I highly recommend trying it. Since I compete in triathlons, I usually do the below interval workouts while running or cycling outside, but you can use any cardio machine you like. To avoid getting bored, try mixing up the machine you use. One day do intervals on the bike. Another day run outside, swim or roller blade!

WORKOUT #1 â&#x20AC;&#x201D; EASY PICK-UPS

Warm-up for five minutes. Do 10 minutes at your regular speed (and regular level if you are on a machine like the elliptical that has levels). Then, cycle through the following pattern for 10 minutes: alternate 30 seconds at regular speed, 20 seconds slightly faster and 10 seconds fast. Finish with five to 15 minutes of cardio at your regular speed and level. Cool down for five minutes.

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22 Spring 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

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WORKOUT #2 — PYRAMID INTERVALS

Warm-up for five minutes. Do one minute hard. One minute easy. Two minutes hard. Two minutes moderate. Three minutes hard. Three minutes moderate. Four minutes hard. Four minutes moderate. Five minutes hard. One minute easy. Five minutes hard. Cool down for five to 10 minutes.

WORKOUT #3 – MINI PICK-UPS

Warm-up for five minutes. Do five minutes at regular speed. Alternate 15 seconds hard with 45 seconds moderate for 10 minutes. Recover for two minutes. Then, repeat the intervals by alternating 15 seconds hard with 45 seconds at regular speed. Cool down for five to eight minutes.

WORKOUT #4 – THE "BRICK" WORKOUT

A 'brick' workout is where you do two different activities back to back with no rest. As a triathlete I do brick workouts that combine swimming and biking or biking and running. You can use any piece of equipment. For example, use the rower and then the treadmill. The Brick Part 1: 20 minutes on any piece of equipment. Warm-up for five minutes. Do 10 minutes at the hardest intensity you can hold for the entire 10 minutes. Finish with five minutes of moderate intensity cardio. The Brick Part 2: As soon as you finish the above workout, start your second activity. Do five minutes of moderate work. Then, do 10 minutes at the hardest intensity you can hold for the entire 10 minutes. Finish with five minutes of light cardio to cool down.

MAKE A PERSONAL ACTION PLAN

To use the above interval workouts as part of your training routine, first pick the distance you want to complete. Then pick the date and location of the race so you can plan your training program appropriately. Let's say you want to complete a 10km race. Plan to train three times per week. Once a week do a long run that progressively increases in distance. Your long run should start at about 6 km and work up to 10 km. Your second weekly run should be an easy 5 km run. Your third weekly run should be one of the interval workouts outlined above. It should be between 4 km and 8 km. Lastly, don't forget to have fun!

Kathleen Trotter, MS (Exercise Science), BA (Honours) is an ironman competitor, personal trainer and writer. She is passionate about fitness and health and trains a wide variety of clients ranging from the avid athlete to individuals living with osteoporosis, Parkinson's and scoliosi. Visit:kathleentrotter.com

HEALTHY DIRECTIONS | www.healthydirections.ca Spring 2014 23

canada

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» HEART HEALTH

Natural Remedies to Lower High Blood Pressure By Lorna R. Vanderhaeghe, MS Imagine trying to squeeze dishwashing liquid through a bottle head that has become caked and blocked with solidified soap. You have to press harder to get any out, and when it does, it shoots out erratically. This occurs everyday in those that have high blood pressure, or hypertension. With this common condition, the heart muscle contracts too forcefully and sends blood driving through the body with excess strength. Clogged arteries can create additional resistance that causes damage to the inner layers of the arteries. This "wear and tear" promotes the plaque buildup that leads to heart disease. People with high blood pressure are more than twice as likely to have a heart attack compared to people with normal blood pressure. Hypertension also strains and eventually weakens the heart, while very high blood pressure can cause blood vessels to burst in the brain, causing a stroke.

CAUSES OF HIGH BLOOD PRESSURE • • • • • • • • • • • •

Age Chronic insomnia A poor diet Magnesium deficiency Too much alcohol Lack of exercise Obesity Stress Health conditions like kidney disease or thyroid dysfunction (both more common in women than men) Pregnancy Birth control pills Certain drugs, e.g. amphetamines (stimulants), diet pills and some cold and allergy pills

WHAT DOES THE BP TEST MEAN

A blood pressure reading has two parts, systolic pressure (the top number) and diastolic pressure (the bottom number). The higher systolic reading represents the pressure just after your heart beats (i.e. when your heart contracts and pushes blood out into arteries). The lower diastolic reading is the pressure while your heart is at rest, refilling with blood between beats. The ideal adult blood pressure reading is less than 120/80 (mmHg). High blood pressure is considered anything higher than 140/90. 24 Spring 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

SODIUM-POTASSIUM-MAGNESIUM

The connection between salt consumption and elevated blood pressure has been the focus yet even with a reduction in eating salt the rates of blood pressure continue to rise. New research suggest that increasing the amount of potassium and magnesium in the diet could counter the negative effects of salt consumption and lower blood pressure. We need sodium to modulate muscle and nerve function, and to regulate our fluid balance and blood pressure. In northern countries like Canada the main source of iodide in the diet is from iodized salts. So when we tell people to avoid all salt, we get a corresponding rise in cases of low thyroid function because the thyroid needs iodine (the reason iodine was added to salt was to improve the function of the thyroid). The key to optimal heart health is that we just don't need more salt than potassium and magnesium. Most Canadians ingest twice as much sodium compared to potassium. Some of us consume up to 20 grams of sodium a day! But the body needs five times as much potassium as sodium. Potassium supplements would not be necessary if we simply ate more vegetables (seven to 10 half-cup servings to be exact). Most vegetables contain 50 times more potassium than sodium. As an example, the ratio of potassium-to-sodium is: apples, 90:1 bananas, 440:1 carrots, 75:1 oranges, 260:1 potatoes, 110:1.

DHA LOWERS HIGH BLOOD PRESSURE

Fish oils are well known for their heart-healthy effects. Containing the fatty acids EPA and DHA, fish oils, are vital for the heart. Calamari oil, an alternative to fish oil, comes from South American calamari (squid) that are sustainably harvested and an eco-friendly source of omega-3 fatty acids with more DHA than fish oil. Calamari oil is more stable than traditional fish oils, making it less prone to rancidity. Also, calamari oil does not cause the fish 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. 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 because of this calamari does not have the same issues with heavy metals like mercury that fish do.

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COENZYME Q10, A HEARTâ&#x20AC;&#x2122;S BEST FRIEND

A meta-analysis of human clinical trials using coenzyme Q10 for high blood pressure was led by Professor Frank Rosenfeldt, the Director of the Cardiac Surgical Research Unit at Alfred Hospital in Melbourne, Australia. His team reviewed all published trials of CoQ10 for hypertension and assessed overall efficacy, consistency of therapeutic action, and side-effect incidence. The metaanalysis evaluated 12 clinical trials involving 362 patients comprising three randomized controlled trials, one crossover study, and eight open-label studies. The research group concluded that coenzyme Q10 has the potential in hypertensive patients to lower systolic blood pressure by up to 17 mm/Hg and diastolic blood pressure by up to 10 mmHg without significant side-effects.

MAGNESIUM REGULATES HEART

Magnesium has a significant effect on lowering high blood pressure. Japanese researchers have finally clarified inconsistent results from other investigations of magnesium and blood pressure. Some results had indicated that magnesium lowered high blood pressure whereas other research did not. Japanese research following individuals over an eight-week period showed that blood pressure was significantly lower while taking magnesium. And the higher the blood pressure, the larger the decrease seen in those supplementing with magnesium. Researchers believe magnesium acts to relax blood vessels, an effect proven to help lower blood pressure. When blood vessels are constricted - not relaxed - the heart works harder to pump blood through the body, causing blood pressure to increase. Women should be particularly interested in magnesium supplementation if they have high blood pressure. Often, traditional high blood pressure medications do not work as well for women, but magnesium supplementation effectively lowers high blood pressure in women. High blood pressure medications can cause erectile dysfunction in some men. With this in mind, men should be employing natural remedies to reduce high blood pressure as well. Magnesium supplements are available in many forms. Some have a laxative effect and cause diarrhea when taken at a dose high enough to lower blood pressure and stop muscle pain. The best form of magnesium is magnesium bisglycinate. When magnesium is bound to amino acids like glycine no diarrhea occurs, absorption is increased and maximum benefit is achieved. Magnesium bisglycinate crosses the blood brain barrier and enters cells quickly. Lowering high blood pressure is simple by adding the key nutrients like Coenzyme Q10, Magnesium bisglycinate, and Calamari DHA. Walk 30 minutes per day. De-stress your life and eat more potassium rich foods.ď&#x20AC;ł Lorna R. Vanderhaeghe is the author of 11 books. You can read Your 30 Day Heart Smart Solution FREE at www.hormonehelp.com under the book button. HEALTHY DIRECTIONS | www.healthydirections.ca Spring 2014 25

explore

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» GREAT DESTINATIONS

The Top Ten Reasons to

Shop at a Farmers’ Market this Spring By Charleen Wyman, BA Journalism & Communications Searching for the perfect tomato? Fancy a juice-dripping brandywine, a striped black or green zebra or perhaps a golden lollipop? Maybe what you seek are buckets of romas for a traditional, secret family sauce recipe? Chances are you can find them all at a local, bustling farmers’ market this spring. While you’re there stop and say hello to a neighbour while immersed in a rich variety of sights and smells like sky-high cinnamon buns or chunks of mouth-watering cheeses. Try a sample or two while you’re there. Perusing a farmers’ market is pure pleasure. But in case you need a few more reasons, consider these while enjoying this Canadian cultural scene.

1) FRESH TASTES BEST, ENJOY THE FLAVOURS OF THE SEASON

The taste of fresh picked from the farm, perfectly ripe fruits and vegetables simply can’t be beat. “The main reasons people shop at farmers’ markets are to access local food; to ensure freshness and to support the local farmer,” says Bob Chorney, the president of Farmers’ Markets Canada (www.farmersmarketscanada.ca). Canada’s over 600 farmers’ markets offer some of the freshest food around—usually only hours from the field and ripened in it offering top quality, flavourful produce. As you yearn for strawberries in the spring, savour sweet corn in summer, or bite into an apple in autumn, you reconnect with the seasons and the turning of the year. Some of Chorney’s favourite Canadian picks are: sweetcorn, peaches, strawberries, honey, maple syrup and apples. Not sure which foods are in season currently? Check the Foodland Ontario Availability Guide: www.ontario.ca/foodland/availability-guide.

2) SUPPORT LOCAL AND ORGANIC FARMERS

Often farmers depend on the income from farmers’ markets to get by. In an era when sustainable farmers struggle to survive, farmers’ market profits help keep small farms and organic farms alive. Buyers beware though, not all vendors are local farmers. Some are resellers. Canadian consumers can now know for certain which produce is local, with the MyPick® program and logo. Ask vendors if they are a Verified Local Farmer® and look for the MyPick® logo.

3) GIVE YOUR LOCAL ECONOMY A BOOST

When consumers spend more at their local farmers’ market, the communities they live in thrive. While you’re biting into an apple, here’s the numbers crunch. Two years ago Farmers’ Markets Canada engaged a consultant to determine the multiplier effect of farmers’ market sales. The multiplier was determined to be 3.24. “For example, annual sales at Ontario’s 170 farmers’ markets exceed $700 million which means that we have an economic impact of $2.3 billion on the province of Ontario,” says Chorney. “Nationally, the numbers are 1.25 billion and $4 billion.” Shopping at farmers’ markets helps stimulate local economies by keeping money circulating in those communities. 26 Spring 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

4) HELP THE ENVIRONMENT

Eating locally saves packaging waste and energy required to ship food around the globe. The end result, “a significantly reduced carbon footprint,” claims Chorney. Food at a farmers’ market is transported shorter distances and is generally grown using sustainable methods that minimize the impact on the earth. “Farmers are wonderful stewards of our land,” says Chorney.

5) IMPROVE YOUR HEALTH

Shopping at a farmers’ market can ease you towards a more back to basics approach to nutrition, starting with a wide-variety of whole food options. Fresh ingredients inspire cooking at home, batch freezing or preserving over highly processed alternatives. Tempting produce displayed in farmers’ baskets encourages eating more fruits and vegetables, so it’s easier to consume the Canadian Food Guide recommended 7-8 adult servings a day. Local produce is also most likely ripened in the field instead of gassed to simulate ripening and won’t have been sitting for weeks in storage needing extra preservatives. Most food found at a farmers’ market is minimally processed, and many farmers go to great lengths to grow the most nutritious produce possible by using sustainable techniques. Organic options are also in abundance.

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6) CELEBRATE COMMUNITY

Farmers’ markets are often the hub of their community. Festive and lively, farmers’ markets are social venues where you bump into friends and meet local farmers face to face. “Most farmers’ markets stage a wide variety of events … from cornfests to applefests to peachfests,” says Chorney. These events become opportunities to share with family and friends. Watch for event listings on the calendar of the Farmers’ Markets Canada website or in your community newspaper: www.farmersmarketscanada.ca.

10) PURE PLEASURE

Immerse yourself in the sights, sounds and smells of your local farmers’ market. They are a reflection of local culture and economy. Treat your senses. Experiencing the colors, smells and tastes of a farmers’ market is an experience that connects you to your food, the farmers who grow it and the land. Turn shopping into a pleasure, rather than a chore.

TOP FARMERS’ MARKETS NOT TO MISS

All farmers’ markets have their charms, but these Canadian favourites are road-trip worthy, offer a wide-variety of vendors and a little something special. View our top picks at www.healthydirections.ca. Find a farmers’ market near you at: www.farmersmarketscanada.ca

7) FIND THE SPICE OF LIFE

At the farmers’ market there is an amazing array of produce: red carrots, a rainbow of heirloom tomatoes, purple cauliflower, stinging nettles, garlic scapes, maitake mushrooms, and much, much more. It is a wonderful opportunity to savour biodiversity and find new cooking ideas. Farmers, as well as community and guest chefs at farmers’ markets are happy to share recipes for in-season foods. Watch for free seasonal cooking demonstrations and classes on food preservation and other kitchen skills at a market near you.

8) ANIMAL HUMANITY

At the farmers’ market find meats, cheeses, and eggs from animals that have been raised without hormones or antibiotics, who have grazed on green grass and eaten natural diets.

9) SUPPORT LOCAL ARTISANS

Without farmers’ markets many new businesses offering a variety of products and services would simply never get the opportunity to start. Farmers’ markets are a viable, low cost strategy to launch a product. The venue is low cost and provides a means to introduce new customers to products. I also love the entrepreneurial spirit and creativity expressed by local artisans and crafters which add to the ambiance of farmers’ markets and community cultural diversity. Find one of a kind gifts and pure, quality soaps and body care products.

HEALTHY DIRECTIONS | www.healthydirections.ca Spring 2014 27

canada

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» NATUROPATHIC PHYSICIANS AND ONCOLOGY

Vitamin C and Cancer Applications in Oncology

By Paul Hrkal, ND

Vitamin C is one of the most well-known and widely used vitamins for the promotion of health. While many people consider vitamin C a natural “cure-all” there is still some confusion when it comes to vitamin C and its effect on cancer and immunity. Much of the confusion stems from the wide range of vitamin C dosages suggested by various sources. Some people swear by large oral doses (to bowel tolerance) to fight off infections such as the common cold. Some integrative physicians use mega doses (5-100g) administered through an intravenous (IV) route in cancer and microbial infection treatment protocols. The exact mechanism of vitamin C’s anti-cancer effect has also been debated. Is it an antioxidant or does it have a direct cancer killing action? Can it do both? This article attempts to answer these key questions, examine the evidence and resolve any remaining confusion. The goal is that both vitamin C devotees and skeptics will have a better understanding of how vitamin C can impact cancer metabolism and how it may be safely and effectively applied in integrative cancer care.

A HISTORY OF VITAMIN C

Vitamin C has a broad spectrum antioxidant function with the ability to protect cell structures and DNA from free radical damage. It particularly has a leading antioxidant role in the intercellular space, surrounding each cell. Its also has the ability to regenerate and optimize other key antioxidants such as vitamin E. Vitamin C is a water soluble vitamin that is scientifically known as ascorbic acid (reduced form). Its absorption is relatively efficient at 70-90% for low doses. Any excess vitamin C that is not absorbed in the digestive tract is excreted. This prevents the possibility for overdose through oral ingestion. Humans are one of the few mammals that are not able to produce vitamins C. We rely on dietary intake to maintain levels. While scurvy rarely occurs anymore many people with low

dietary intakes of fruits and vegetables have suboptimal levels of vitamin C. In fact patients with advanced cancer have been shown to have very low levels of vitamin C.

VITAMIN C AND CANCER

In the 1970s, doctors Ewan Cameron, Nikolaas Campbell and Linus Pauling were the first to report the use of high dose vitamin C to treat terminally ill cancer patients. They found that IV and oral treatments increased survival times compared to those patients that did not receive treatments. The initial excitement in the medical community was short lived when a follow up study by the Mayo clinic failed to show any benefit. However, the key difference was that the mayo clinic study only used oral doses while the initial studies used oral and IV vitamin C. Ever since the failure of the mayo clinic study vitamin C has been considered controversial and inconclusive in the treatment of cancer. In the last 30 years there have been hundreds of articles published on use of vitamin C in cancer therapy. It remains one of the safest and most commonly used natural chemotherapeutic agents.

A DUAL ROLE IN TREATMENT

Since the initial studies by Cameron and Pauling the exact anti-cancer mechanism of vitamin C has been studied and clarified. Considering the various functions of vitamin C in the human body, two distinct modes of action have been identified when it comes to cancer. When it comes to cancer prevention, it has already been mentioned that vitamin C has antioxidant effects that protect key cellular structure and functions. It also prevents the formation of dangerous cancer causing compounds. The dose to achieve an

28 Spring 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

antioxidant effect is low (under 2g) and is achievable by dietary intake or oral supplementation. The second mechanism of action is actually a pro-oxidant effect. Doses above 15g have been shown to have a “prooxidant” effect by generating hydrogen peroxide, which in turn selectively destroys cancer cells. High doses of vitamin C are preferentially delivered to the areas surrounding the tumor because the vitamin molecule looks similar to a sugar molecule and cancer cells have an increased demand for sugar to fuel its unregulated growth. When in the area surrounding the cells, the vitamin C molecule reacts with a metal ion such as iron or copper and forms a hydrogen peroxide molecule that damages the cancer cell. While still not confirmed, one proposed idea on why cancer cells are particularly vulnerable to hydrogen peroxide is that they don’t have the enzyme catalase to break it down, while healthy cells do. Read the full article and references available at: www.healthydirections.ca Paul Hrkal, ND is a board certified Naturopathic physician and is an active member of the Canadian and Ontario Associations of Naturopathic doctors. He also is a member of the Oncology Association of Naturopathic Physicians. Hrkal is an expert in nutrition and supplemental treatments and has additional training and certification in intravenous and injection therapy. He currently is a medical advisor for Advanced Orthomolecular Research and maintains a clinical practice in Mississauga. Visit www.paulhrkalnd.com and www.mypurebalance.ca

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Find a Naturopath

Naturopathic doctors are highly educated primary care providers who integrate standard medical diagnostics with a broad range of natural therapies.

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ONTARIO MISSISSAUGA & ETOBICOKE (Border)

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www.drsachaelliott.com Call: (604) 973-0210

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Adrian Nasager, ND Paul Hrkal, ND

pureBalance Wellness Centre Integrative cancer care, chronic pain, concussions and neurological disorders Member of the Oncology Association of Naturopathic Physicians

MD Direct | Jaconello Health Centre Integrative Medicine, Heart Disease & Diabetes, Stress & Fatigue, Hormones, Detoxification

www.DrNasager.com Call: (416) 922-2000, (416) 463-2911

www.mypurebalance.ca

Call: (905) 891-3865

Natural processes bring about powerful healing.

HEALTHY DIRECTIONS | www.healthydirections.ca Spring 2014 29

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» ANTI-AGING

BRAIN BOOSTERS

Steps for Better Short-Term Memory By Jennifer Hendry-Lynn, ND Have you ever walked into a room and forgotten why you are there, or lost your train of thought in the middle of a conversation? Have you ever forgotten the name of a person you just met? If this sounds like you, then you may be having trouble with your short-term memory. Brain cells naturally decrease with age, which affects our short-term memory. Research has proven that the human brain has the power to adapt and change throughout life. This ability is called ‘neuroplasticity’, and it allows our brains to reorganize information to enhance learning, boost memory and improve cognitive function. Neuroplasticity can essentially help slow down our brain’s age-related cognitive decline. But to maximize this process, your brain needs to be adequately exercised and nourished.

diseases that are associated with memory loss, and by reducing the effects of stress.

INCREASE PHYSICAL EXERCISE

REDUCE THE IMPACT OF STRESS

Physical exercise helps to keep both the heart and brain healthy as we age. Exercise may help to directly improve brain function by increasing oxygen to the brain. Indirectly, it also helps by reducing the risk of chronic

Stress is well researched for its negative effects on health, including its brain damaging properties. Excessive acute stress and prolonged chronic stress have both been shown to negatively impact memory. In fact, stress may increase agerelated brain deterioration, and speed up the normal memory decline associated with aging. To combat stress, meditation has been well researched for its brain boosting benefits. It has been shown to actually change the brain cells, leading to increased focus, memory and happiness.

CONSIDER DIET AND NUTRIENTS

Many studies have researched the role of a healthy diet in connection with brain health. Diets lower in saturated fats have been found to slow brain aging. Whereas, diets high in saturated fats may increase the risk of developing memory problems. Fish oils (omega-3 fatty acids) have been widely researched for their brain boosting effects. Fish oil has been shown to improve memory and short-term memory recall time, in individuals with diets low in omega-3 fatty acids. Antioxidants also have an important role in memory performance and help to support healthy brain aging. Therefore, it is important to eat plenty of fruits and vegetables, and other antioxidant rich foods to boost your memory and brain function. Keeping your body physically fit and nourished with a variety of healthy fats and antioxidants will help keep your brain healthy. In combination with stress-busting methods, like meditation, to combat daily and long-term stress, you can help slow and prevent short-term memory loss. Jennifer Hendry-Lynn, BSc. (Hons), ND practices at ReAlign Health in Cambridge, ON. In her daily practice she treats a variety of health concerns, including: women’s health, pregnancy, allergies, digestive disorders, pediatrics and autism. Visit realignhealth.com, drjennd.com or call 519-650-1630. 30 Spring 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

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» HOT OFF THE SHELF PRIZE-GIVEAWAYS

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Enjoy this wonderful trio of teas offered through our Lalma line. These unique teas, bursting with flavour, will bring you pleasure and comfort, in addition to numerous health benefits. Jiaogulan: Nicknamed the "Immortality tea", Jiaogulan favors emotional and psychological balance and energizes the body and the mind.

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Ener-Jio: The explosive synergy brought about by these natural herbs gives an energy boost and stimulates the body and the mind. Glühwein: Prepare a delicious German, home-made mulled wine with this blend of spices and black tea.

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WIN! 1 OF 3 FLOATEAS THE EASIEST WAY TO THE PERFECT TEA ENJOYMENT. Ad Hoc Floatea, the first floating tea egg, convinces especially by the convenient ease of use. Thanks to it’s perfectly balanced body, the tea egg always swims on the surface, comfortably in reach. No need to search for the egg in cups or teapots. The included stand collects the drops which occur after use. Enter to win at: www.healthydirections.ca.

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THE GLOBAL LEADING PRODUCT

FOR BRAIN HEALTH Sagee is a herbal option combining traditional Chinese herbs with state-of-the-art scientific technology.

NEW TESTIMONIES OF THE WONDERFUL EFFECTS OF SAGEE • Mississauga – A young U of T student was feeling stressed out and tired. He had to sleep sometimes 12 hours in order to catch up with the work load, taking a nap when coming home from school because of fatigue. But after using Sagee for three months, he is now feeling fresh and healthy, with no need to over sleep or nap. He takes more initiatives in studies and finds school studies more fun and rewarding. He plans to continue using it until he finishes school. • Mississauga – A man in his seventies in the Dundas/Confederation area was suffering from shaking hands, walking difficulties and memory deterioration. By using Sagee for half a year, his shaking of the hands has completely stopped, his walking is stable and his memory has improved. • A Mississauga woman in her seventies suffered insomnia for about 20 years. She would normally sleep very lightly for about one to two hours a night with fatigue and dizziness in the day-time. After using Sagee for one course of treatment, she started to feel sleepy around 9:30 pm and she could start to get prepared for sleep and get into deep sleep around 11:00 pm. She could sleep deeply into 3-4:00 am in the morning, about 4 to 5 hours of deep sleep. Her fatigue and dizziness disappeared as well. • Etobicoke – A three-year-old boy was diagnosed with autism. He did not talk or socialize with other kids in the kindergarten. After taking Sagee for a few months, he started to pronounce words properly and his kindergarten teacher said he mingled with other children better. At the same time, he started to eat things that he wouldn’t before. After another three months, his language ability improved to being able to make complete simple sentences such as "I want milk." etc.

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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.

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HEALTHY DIRECTIONS | www.healthydirections.ca Spring 2014 33

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» FOOD HISTORY & TRENDS

The Mighty Mulberry By Renita Rietz With the natural food industry continuously expanding its reach to an ever-growing repertoire of novel foods, mulberries are emerging as an important new superfruit with great promise. This fruit has a long history of traditional use and research and is validating the many ways that this important plant can be used for health and longevity. Mulberries belong to the Moraceae family and while there are hundreds of species in the Morus genus, the three most cultivated are the black mulberry Morus nigra L., the white mulberry Morus alba L. and the red mulberry Morus rubra L.. The nursery rhyme “here we go round the mulberry bush” refers to one form of the plant, however, some mulberries grow into huge trees that live for hundreds of years. Generally speaking the plant is extremely hardy and grows well in a wide range of topographical, soil and climactic conditions from subtropical to temperate. Native to Asia, the plant is now widespread in Europe, parts of North America, the Indian subcontinent, northern Africa and the Middle East. Mulberry fruit has been enjoyed for thousands of years. References to the fruit exist in the Bible as well as other ancient texts with the most famous reference being from Ovid’s Pyramus and Thisbe. Cultivated for over 5000 years in China, the mulberry’s greatest claim to fame is from its association to the silkworm industry. The domesticated silkworm known as Bombyx mori or “silkworm of the mulberry tree” utilizes fresh, white mulberry leaves as its sole source of food. The silkworm spins a protein-fibre silk cocoon from which over 80% of the world’s cultivated silk is made. While there are many legends of how the precious silkworm’s silk was discovered, the most famous is of the Yellow Emperor’s wife Lei Zu, who while sitting under a tree enjoying a cup of tea discovered that a cocoon had fallen into her cup. Since hot water softens the filaments holding the cocoon together, she quite literally unraveled the mystery of this incredible natural wonder. In traditional Chinese medicine (TCM), all parts of the mulberry plant have been utilized from the leaves to the roots to the bark to the sap to the fruit. Even the dried silkworm itself in its larvae state after the cocoon has been removed is used. In TCM, mulberry is considered to be a cooling and nourishing Yin tonic, strengthening for both liver and kidney meridians. Mulberries are considered to be a gentle tonifying food for many systems of the body. Research is in fact showing that mulberry leaves are a powerful anti-hyperglycemic with the ability to help treat and prevent type 2 diabetes. The leaves contain DNJ, an

34 Spring 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

alkaloid that establishes greater glycemic control and exhibits anti-inflammatory, antiviral and anti-bacterial activity. Other than the leaves, the berries themselves are extremely beneficial. Many studies have pointed to the antioxidative potential of both white and black mulberries. From a nutritional standpoint, the fruits are an excellent source of vitamin C, calcium, fibre and an abundance of protective antioxidants. In one 28 gram serving, which is the equivalent to 3 tablespoons, mulberries contain 4 grams of fiber, which constitutes 16% of the recommended daily value as well as 3 grams of protein. At this serving size, the berry also provides 8% of the daily recommended calcium, 20% of the daily recommended iron and an amazing 130% of the daily recommended vitamin C. Black mulberries have a balanced sweet and tart flavour profile, while white mulberries tend to have a sweeter taste. They are delicious on their own as a nutritious snack or make a wonderful addition to a smoothie, yogurt, cereal or trail mix. They can be added to salads, teas or used to make jams and jellies Renita Rietz is a health and nutrition writer.

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