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HEALTHY DIRECTIONS AUTUMN
PROACTIVE MENTAL HEALTH
ORANGE, BEET & QUINOA SALAD
The Search for the
HOT, LOCAL, HEALTH HUBS
Greatest Grains With
Doug Cook, RD
1 Autumn 2017 HEALTHY DIRECTIONS | healthydirections.ca
BEEF, BARLEY & ARUGULA
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HEALTHY DIRECTIONS | healthydirections.ca Autumn 2017 3
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Proactive Approaches For Mental Health
AUTUMN 2017 Vol. 18 No. 4 Your compass for natural health, wellness and outdoor adventure.
The demand for youth and young adult mental health services in Ontario is skyrocketing. But, at the heart of it, is more self-care, better nutrition, more sleep, genuine connectivity and exercise for resiliency all a part of the solution?
Charleen Wyman email@example.com 1-877-276-1849 519-823-5404 Guelph, Ontario, Canada
Dr. Asa Don Brown, Ph.D., C.C.C., D.N.C.C.M., F.A.A.E.T.S., Laurel Sterling, MA, RD, CDN, Doug Cook, RD, MPH, Judith Finlayson, Laura Keogh and Ceri Marsh., Carolyn Hemming and Patricia Green, Angela Wallace, MSc, RD, Nadia Lamanna, ND, Cassie Irwin, Livia Tiba, Cassie Irwin and Emma Wells
Distribution Jon Cousins 519-823-5404
An unprecedented 344-per-cent increase in calls to the Mental Health Helpline since 2010 by people 25 or younger means while awareness is reaching new heights, there is also a need to look deeper at ourselves and society for solutions. A fifth of Canadian postsecondary students will likely face anxiety, depression and other mental health issues this year, according to statistics from the national survey of colleges and universities (National College Health Assessment, 2016). Reasons why vary from the stress of studying, tougher job competition, high housing costs, social media pressures to feelings of isolation and failure. And while less stigma and more acceptance surrounding those with mental health issues is in part due to social media campaigns, beyond sharing selfies there often isn’t much said that offers proactive approaches towards mental health. I asked PhD Psychologist Ava Don Brown and Dietitian Angela Wallace to take up the challenge with some considerations for university students, youth, their families and support networks to help them be at their best. Whole health includes whole grains. In Search for the Greatest Grains Doug Cook shares his top whole grain picks and ways to easily incorporate them into the diet. This edition features some great whole meal recipes from Toronto celebrity cookbook author Judith Finlayson’s The Complete Gluten-Free Whole Grains Cookbook, including hearty Peppery Meat Loaf with Quinoa and Asian-Style Beef and Chinese “Barley” Salad with Arugula. Whole health is a healthy body, healthy heart and healthy mind. Best of health,
Charleen Wyman, BA Journalism and Communications, BA English Publisher, Healthy Directions firstname.lastname@example.org 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 1714-5791 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.
4 Autumn 2017 HEALTHY DIRECTIONS | healthydirections.ca
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[contents] THE SEARCH FOR THE GREATEST GRAINS From Amaranth to Wild Rice 14
GREATEST GRAINS Nutrient-Dense Foods
FOOD PASSIONS Nourish to Flourish 18
WHOLE MEALS WITH WHOLE GRAINS Peppery Meat Loaf with Quinoa Asian-Style Beef and Chinese “Barley” Salad with Arugula
Power Packed Seeds] A PROACTIVE APPROACH TO MENTAL HEALTH An Action Plan 06
Self-Care & Personal Responsibility
Microgreen and Fig Salad with Hemp Seed Gremolata
A Pathway to Better Health 26
HOW TO EASE OFFICE PAINS Ergonomic Advice and Serrapeptase
THE FOOD & MOOD CONNECTION Can What You Eat Really Affect Your Mood?
Orecchiette with Turkey and Broccoli Orange and Beet Salad with Walnuts and Quinoa
A MENTAL HEALTH ACTION PLAN
SALT THERAPY FOR ASTHMA Making Breathing Better, Easier
Food and Nutrient Central
HOT, LOCAL HEALTH HUBS Why Visit a Health Food Store?
SUPPLEMENT SECRETS An Autumn Health Boost 13
101 USES FOR COD LIVER OIL Immune System Support, Brain and Eye Health
Naturopathic Advice 24
UNDERSTANDING MAGNESIUM DEPLETION AND SUPPLEMENTATION 68% of Adults Have Trouble Getting Enough Magnesium From Their Diet
Editor’s Note Classifieds & Training
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A Proactive Approach to Mental Health By Dr. Asa Don Brown, Ph.D., C.C.C., D.N.C.C.M., F.A.A.E.T.S.
A TAKE ACTION PLAN
you can, you should, and if you’re brave enough to start, you will.
Dr. Asa Don Brown, Ph.D., C.C.C., D.N.C.C.M., F.A.A.E.T.S. is an author, speaker, advocate and clinician in Canada and the United States. He provides those he serves, the effective tools for communication, interaction, and essentials for living life abundantly. He has achieved the merits of a PhD in Psychology with a Specialization in Clinical Psychology. Visit: asadonbrown.com
Whether you are starting your academic pursuits, or you are nearing the completion of your university degree; self-care and a healthy perspective on life are vital for academic achievement. The academic environment may leave you feeling overwhelmed, confused, frightened and insecure. Self-care and one’s perspective will be a vital player in your personal pursuits.
Self-care and having a healthy perspective on life is not only about your mindset, your psychological health, your temperament, your ability to prove resilient, your physical and emotional health, but your overall daily personal habits and interactions. Consider the guy that works his physique out; while he may have a great physique, all is null if he has not conditioned his psychological self as well. Our minds are not a separate entity from our physiological self; nor is our physiological self a separate entity from our psychological condition. Rather, we are only a complete
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vessel maneuvering the constructs of life, when we include all perspectives of our lives.
Beginning Your Day
We must begin our day with a good meal cognitively, physically, and psychologically. For feeding your mind is just as important as feeding your physical self. Personally, I have got caught up in the deluge of the news media. I have allowed myself to partake of negative media meals only to feel unsatisfied and disenchanted with life. It is of the utmost importance that you consider the information and communications that you are digesting.
We have all heard the old adage that breakfast is the most important meal of the day. Is breakfast the most important meal of the day? Scientists have recently been vigorously studying, researching and debating the breakfast myth. While there has been great debate; scientists and researchers alike simply do not know what the most important meal is. Yet, scientifically we have
~ Stephen King
a pretty good idea of the effect and consequences of poor diet, eating habits, and the benefit of healthy eating and diet. According to the Centers for Disease Control and Prevention (CDC), “healthy eating can help individuals achieve and maintain a healthy body weight, consume important nutrients, and reduce the risk of developing health conditions...” Reversely, a poor diet “...can lead to energy imbalance, increase the risk of becoming overweight or obese...,” increase the risk of physiological and psychological conditions; and undernutrition can negatively affect overall health, cognitive development, and school performance” (CDC, 2017, Online).
Scientists have frequently concluded that breakfast should remain a staple of meal time. “For kids, studies have shown that eating a meal first thing in the morning has a positive influence on cognitive performance in school, especially on task-oriented behaviors—and particularly in students younger than 18. !!!
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CALMFUL SLEEP FOR EXTRA SLEEP SUPPORT
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HOW CALMFUL SLEEP WORKS CALMFUL SLEEP IS A PROPRIETARY BLEND OF NATURAL, COMPLEMENTARY INGREDIENTS. IT GOES TO WORK RIGHT AWAY CREATING THE CONDITIONS FOR RESTORATIVE REST.
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8 Autumn Summer 2017 2017 HEALTHY HEALTHYDIRECTIONS DIRECTIONS| | healthydirections.ca healthydirections.ca
Linda Bolton, Founder and CEO NATURAL CALM CANADA
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You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of.
I recently had the But for us pleasure of listening to a older folks, the lecture by Former US Navy exact time that we chow Admiral, William H. McRaven. Admiral down on our first meal of the day is really about McRaven addressed the manner with which personal preference” (Maldarelli, 2017, he starts his day. Interestingly enough, Online). Admiral McRaven’s approach is very reflective of my own approach to life. Arguably, I am of the mindset that you should eat when your body informs you that it time to Admiral McRaven describes his approach to consume fuel. Likewise, I rarely miss a meal in mornings: “So if you want to change the the mornings. In fact, I have personally world start off by making your bed. If you discovered that if I do, then I am going to pay make your bed every morning you will have an overall price, both cognitively and accomplished the first task of the day. It will physically. give you a small sense of pride and it will encourage you to do another task, and For many college, university and high students, another, and another. And by the end of the the type of food consumed will have a direct day, that one task completed will have turned affect upon their personal performance into many tasks completed. Making your cognitively, physically, and academically. Do bed will also reinforce the fact that the little not delay eating when your body is signaling a things in life matter. And if by chance you hunger alert. Even if, you consume a protein had a miserable day, you will come home to bar, you body and mind will reward you with a bed that is made. That you made. And a good performance and alertness. made bed gives you encouragement that tomorrow will be better.” Avoid eating foods that are lacking in nourishment. It is critically important that you Admiral McRaven’s approach is not the only consume food that will provide you a healthy approach to life, but it is an effective and balance. Your personal performance will be proactive approach to life. In order to live affected by the foods and drinks that you life, you must live it completely. consume.
Starting Your Day
As a person, I learned long ago that the manner with which you approach your day, will assuredly have a direct or indirect impact upon the remainder of your day. In fact, the way with which you approach your mornings, will have a direct and indirect impact upon the lives of others. Yes, you have an affect upon others in your unique and very personal community in life. When we interact with others, they are invariably affected by our mood, our perspectives, our persona, and our personal influence.
The Pressure of Life and Living
The pressure of life and living can prove a daunting experience. At most, you may frequently feel overwhelmed and at best you may feel the victor; either way, life can throw many obstacles your way. Therefore, it is important how you choose to confront the challenges of life. Do you take an active or passive role in your life? In my experience, those who are the most successful players in this game called life are the proactive ones. By definition, they are the people who are responding to life as it happens rather than reacting to it
~ Jim Rohn
after it has happened. A proactive individual is not looking to place shame or blame on others, rather they are taking complete responsibility for their individual role in life. Proactive players are not waiting around for others to provide life’s answers; rather are proactive in nature. A proactive player finds the answers, complete the tasks, and creates his or her own personal journey. How does one prove proactive? Anyone can become a proactive player in life, but it will involve personal responsibility. Personal responsibility involves personal dedication, time, commitment, and involvement. For everyone has experienced the excuse bug; why they couldn’t and why they can’t; but it takes personal responsibility and initiative to make things happen. Proactive people are visionaries and macro-thinkers; they see the big picture. They see the ultimate prize and are seeking ways to achieve it. Being a proactive player in life begins with your willingness to accept your personal responsibility.
A Proactive Approach to Mental Health
Proactive living is about living life through the lens of personal responsibility. Personal responsibility is the recognition that I am completely in charge of my life. While I may be incapable of changing the minds and perspectives of others; I can without a doubt change my mind and perspectives therein. Personal responsibility is ultimately about finding balance within life. You should never accept the excuses of others, nor should you place blame or shame upon the life of another. After all, you are ultimately responsible for the life that you lead. !!!
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Responsibility Put Into Action
Eating is the essence of life. We must not only consume food, but we must consume a balance of positive language and communication. After all, what your mind entertains will have an affect upon your overall person. Likewise, physically eating a well balanced meal will have an impact upon the brain’s neurochemistry which controls mood and stress response. It also has an effect upon an individual’s ability to perform academically, physically, emotionally, and interactively. While a healthy diet is a big part of any successful self-care plan, it is only a part of a life lived proactively. Living a life proactively will involve your personal responsibility: 1. Dedication: as a student, the quality of being dedicated or committed to a task can have a profound affect. As an individual, personal dedication to self-care and healthy perspectives will take time and personal persuasion. 2. Time: As a professor and clinician, I have been bombarded by the excuse bug. The excuses commonly involve the difficulties and challenges of the assignment; but my favorite is the excuse related to a lack of time. For some, the excuse may be authentic, but for so many, the lack of time is simply an excuse. We always make time for those things that we so deeply desire to accomplish. 3. Commitment: As an individual, we must all set aside some time for self-improvement and commitment to various tasks. As students, formally declaring or promise to complete a task can be challenging at times. We have all been bitten by the excuse bug, but the truth is, if we want to accomplish anything in this life we must show some perseverance and commitment. In essence, commitment is the willingness to pledge ourselves to a promise or an undertaking. 4. Involvement: Involvement is the gold standard for personal responsibility. Involvement is the emotional and personal association that someone pledges to life and tasks therein. As students, you will most assuredly be faced with an array of personalities throughout the life of your academic pursuits. You may encounter individuals who are likeminded, accepting and who have learned to accept his or her own personal responsibility in life. Moreover, you will most assuredly meet individuals who are negative, hostile and broken. Avoid showing these individuals pity, rather 10 Autumn 2017 HEALTHY DIRECTIONS | healthydirections.ca
empower them to change their own perspectives on life. Personal responsibility teaches us that we do not have to accept anyone’s negative behaviors, attitudes or perspectives on life. Each day should be a new day. Each hour should be a new hour and each moment should be an opportunity to live life anew.
Facing Your Challenges and Proving Successful
As students, and in working life you will face many challenges and triumphs; you will prove the victor and the loser occasionally; but always keep in mind that you are capable of changing the pathway of your life. You are the master and commander of your ship and you can choose to either anchor it or set it afloat. For many, challenges are often a barrier proving unmovable and impenetrable. For others, challenges are a mere obstacle begging you to maneuver around them. While every living, breathing human faces challenges; it is the manner with which they face the challenge that sets them apart. It is never too late to change your perspective of life’s challenges. Life’s challenges are for the strengthening of your character not the weakening of your persona. The next time you are faced with a challenge, rather than viewing a challenge with bitterness, contempt and opposition; try viewing the challenge as an opportunity for growth and maturation. Challenges are opportunities for self-improvement and self-care. Challenges are instruments of good begging us to prove successful. Thomas Edison was once quoted as saying that “I have not failed. I’ve found 10,000 ways that won’t work.” In essence, Thomas Edison had not lived a life without challenges or perceived failure, rather it was the perspective which he saw the challenges and failures that separates him from so many others. After all, we provide meaning and definition to the challenges with which we face. My hope is for this article is, that it may change any negative perspective that you have laid claim to; motivate you to change any negative habits; and inspire you to prove your ultimate best in life. After all, it is your life and you need to stake a claim in it.▹ References:
1) Centers for Disease Control and Prevention, CDC (2017, August 28) Nutrition facts. Retrieved from: https://www.cdc.gov/healthyschools/nutrition/facts.htm 2) Maldarelli, C. (2017, May 2) Is breakfast really the most important meal of the day? Retrieved from: http://www.popsci.com/eating-breakfast
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101 Uses for Cod Liver Oil Fish oils, in particular the omega-3 fatty acids EPA and DHA that are contained within them, are great for the entire family for a variety of reasons. They are very well known, researched, and documented for supporting cardiovascular health, brain and nerve health, vision, the immune system, and joint health. By Laurel Sterling, MA, RD, CDN In children, in particular, omega-3s have been seen to promote brain development; impact behavior and learning abilities; and support comprehension, vocabulary, spelling, and reading skills. The amount of studies backing omega-3 benefits are now tipping toward the 30,000 mark! In the days of the Vikings, around 1,000 years ago, cod liver oil was sent off on ships to sell or trade in foreign markets. Its uses were varied from lamp oil to medicinal use. Like fish oil, cod liver oil provides the important omega-3 fatty acids, but with the added benefit of small amounts of naturally occurring vitamins A and D.
The cod liver oil today certainly is not the same cod liver oil that was given years ago to your parents and grandparents as they were growing up.
The cod liver oil nowadays certainly is not the same cod liver oil that was given years ago to your parents and grandparents as they were growing up. Throughout my years of working in the natural foods and supplement industry, I have heard a plethora of stories about how awful it was to stand in line and wait to receive the daily dose of cod liver oil; however, these same individuals are now grateful that they were given it after learning about how beneficial cod liver oil really is. Thankfully, there are now highly purified forms in the marketplace, which make them much healthier and tastier than the versions from years past.
The importance of EPA and DHA have been seen in studies to aid in brain and nerve health. In particular, DHA helps support cognitive function, enhances nerve transmission processes, and protects neuron lifespan. It also aids in vision health. DHA is found in the retina and is important for normal vision. EPA and DHA support balanced healthy immune responses, and support healthy joints, as well as, promoting comfortable movement. Both vitamin A and D provide added support for the immune system. This additional immune support is great to use during the months of September to May, which is when kids and adults are not outside in the sun as much. Therefore, their bodies will make less vitamin D. Also during this time of year, children and adults are exposed to many more colds and viruses, as well as, recirculating heated air due to being inside more. Depending on the cod liver oil you purchase and the dosage used for the child or adult, the amount of vitamin D in each dose is typically not enough to keep the levels sufficient throughout the colder and darker months. Additional vitamins A and D will be acquired if one is supplementing with a multivitamin/mineral. Certain individuals may need even more vitamin D depending on their 25(OH)D lab levels. The “normal” levels for vitamin D status in Canada is 75250nmol/L. The Cochrane meta-analysis proves vitamin D helps with asthma. Both adults and children were used as the subjects who received vitamin D. They experienced fewer asthma attacks needing treatment with oral steroids. Vitamin D reduced the risk of having to be hospitalized due to an acute asthma attack from six per 100 to around three per 100.
New data presented at the 2013 Interscience Conference on Antimicrobial Agents and Chemotherapy says vitamin D can help with recurrent ear infections. They found that the children who received vitamin D experienced less ear infections than the placebo group. They also found those who took vitamin D were less likely to have ear infection associated complications. There was a review looking at vitamin D and omega-3 fatty acids taken together, with serotonin synthesis and action with relevance for ADHD, bipolar, schizophrenia, and impulsive behavior. Be sure when choosing your cod liver oil that it is purified, tested, and rated by a reputable source. IFOS, which is the International Fish Oil Standards program, is the only thirdparty testing and certification program exclusively for fish oil supplements. It tests for purity, potency, and freshness of fish oils. A five-star rating is the highest rating a fish oil can achieve. This five-star rating assures you that the fish oil is clean, sustainable, and fresh. You can visit the IFOS website to have a look at the consumer reports on companies that pay for the additional third-party testing. A great way for adults or children to get in their daily dose of cod liver oil is by adding it to a favorite smoothie recipe. In addition to that option for children, parents can drizzle it into or over some of their favorite foods like popcorn, peanut butter and jelly sandwiches, pizza, hummus, or yogurt. Add some into your daily routine!▹ References:
1) W.S. Harris, “The Omega-3 Index as a Risk Factor for Coronary Heart Disease,” Am. J. Clin. Nutr. 87 (6), 1997S–2002S (2008). 2) Relationship between the total EPA and DHA (expressed as the Omega-3 Index) and sudden cardiac death. Data are from Dr. C.M. Albert and colleagues (2).
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The Search for the
Greatest Grains By Doug Cook, RD, MPH
Health experts far and wide sing the praises of whole grains and with good reason. As nutrient-dense foods, grains are the fruit or seed of an edible cereal. These tiny little packages need to supply a growing plant with the necessities for life until they can start producing their own nutrients by using water, the minerals from the soil and by photosynthesis.
Luckily there is no shortage of different grains to choose from nor is there a shortage of ways to prepare them. Variety is the spice of life, so don’t be afraid to get a little creative in the kitchen. Whole grains can be added to soups and stews; they can also be cooked into different types of hot cereals or porridges. Cooled, cooked grains make a great base for salads or they can be added to a green salad as a topping. Instead of rice as the go-to grain for rice pudding, try an alternate for a fun change. A small portion of a cooled, cooked grain can also be added to smoothies and protein shakes for added smoothness and to up the nutritional oomph.
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Lectin and gluten fears aside, whole grains can be part of a healthy diet; they are packed with carbs for energy, protein for growth and repair, vitamins, minerals and loads of phytonutrients – plant compounds which help to promote health by turning on disease-fighting genes.
Teff, a staple in Ethiopia and Eritrea, is gaining ground in Canada. Fifteen years ago, none of my clients had heard of it but today, that’s changing. Teff is a very tiny grain, similar in size to poppy seeds. Teff is a heavy hitter when it comes to calcium; a one-half cup has 123 mg or about the same as a half cup of spinach. Teff is also rich in magnesium; 126 mg for the same half cup measure. It also boasts an impressive amount of protein, fiber, potassium and is gluten-free. Teff has the advantage of cooking quickly making it easy to prepare.
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Barley is an underrated grain. When asked, most clients say they occasionally eat barely as part of beef and barley soup which is great but there are so many different ways to include barley. Barley can be enjoyed as a cooked whole grain or it can be milled and cut like oats and turned into barley grits or steel-cut barley, both of which can be used to make a porridge. Like wheat, barley can also be milled into flour and used in baking so sneaking in barley goodness is easy. Barley of course can be served hot like rice or pilaf or it makes a great base for a cold salad. Of all the whole grains, barley is highest in fiber with common varieties being 17% of fiber by weight while some varieties such as Prowashonupana having up to 30% fiber. Barley is high in antioxidants and phytonutrients and minerals; for only 193 calories, one cup of cooked barley has 2 mg iron, 146 mg potassium, 1.3 mg zinc and 44 g of energy-rich carbohydrate. Somewhat unique to barley is its beta-glucan content, a type of soluble fiber known for its ability to balance blood lipids such as cholesterol and triglycerides,. Beta glucan is a great ally for blood sugar balance too which is important in the prevention and management of Type 2 diabetes.
3) Wild Rice
Many may be surprised to learn that wild rice is a native grass to North America originally found in and around the upper Great Lakes. Per one cup serving, wild rice boasts a decent amount of protein (6.5 g) and is a good source of fiber (3 g), vitamin B3 and zinc. Due to its dark colour which it gets from specific pigments, wild rice is rich in healthpromoting antioxidants and phytonutrients. Wild rice takes a longer to cook; when the rice bursts open, itâ€™s done.
174 mg of potassium and several B vitamins.
Sorghum is an ancient grain dating back 8000 years ago in southern Egypt and later domesticated in Ethiopia and Sudan. There are several varieties so you may have seen different coloured kernels ranging from white or pale yellow to deep reds, purples and browns all listed as sorghum. Because itâ€™s gluten-free, sorghum has become a central grain in the gluten-free food products.
Unique to sorghum is the waxy/oily coating around the kernel that contains compounds called policosanols which some research has shown may balance blood lipids (triglycerides, LDL, HDL and total cholesterol) which may help to reduce the risk for cardiovascular disease.
Sorghum is a multi-tasker when it comes to nutrition. It is high in phytonutrients and antioxidants which are believed to lower the risk of several cancers, diabetes, heart disease, stroke and neurological diseases like dementia. One-half cup of cooked sorghum has 5 g protein, 3 g fiber, and is rich in minerals: 1.6 g iron, 80 mg magnesium, 138 mg phosphorus and
There are few ways to incorporate the benefits of sorghum including cooking the whole grains like you would any other grain for side dishes, added to stews and soups or into a hot cereal or sorghum porridge. You can also buy sorghum flour for baking which can be used to make gluten-free foods or the flour can be mixed with wheat flour to up the nutrition. !!!
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Another ancient grain, amaranth has a long culinary history in Mexico and is considered a native crop of Peru and was a major crop of the Aztecs some 6000-8000 years ago. Amaranth, like all whole grains, is rich in the usual suspects of nutrients such as 4.6 g protein, 22 g carbohydrate, 2.5 g fiber, 166 mg potassium, 2.6 mg iron and 80 mg magnesium and only 125 calories per one-half cup. Cooking amaranth is easy; use a ratio of 3 to 4:1 water to grain and cook for about 15 to 20 minutes. Cooked amaranth will not lose its crunch completely so don’t let that fact fool you into thinking it’s not done. The inner kernel will soften while the outer remains firm; cooked amaranth will ‘pop’ when you chew them. You can use cooked amaranth as you would use any other grain to make a pilaf or spread out cooked amaranth on a cookie sheet, let dry and add as a topping on salads, soups or stews.▹ Doug Cook, RD, MPH is an Integrative & Functional Nutritionist and Dietitian. He is the coauthor of “Nutrition for Canadians for Dummies” (Wiley, 2008), “The Complete Leaky Gut Health & Diet Book” (Robert Rose, 2015) and “175 Best Superfood Blender Recipes” (Robert Rose, 2017). Visit:www.dougcookrd.com.
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APPLE CRISP WITH OATS AND NUTRACLEANSEÂ®
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Ingredients For the filling 4 medium baking apples 1/4 cup - 2 tablespoons of sugar 1/2 teaspoon ground cinnamon
Makes 4 Servings
For the topping 6 tablespoons of all-purpose flour 6 tablespoons of old-fashioned rolled oats 2 tablespoons NutraCleanseÂ® Combine 2 tablespoons brown sugar and 2 tablespoons of granulated sugar 1/4 cup butter, melted
Heat the oven to 350 degrees F. Then, butter a 6-inch square baking dish. For the filling Cut the apples into 3/4-inch pieces. Add them to a large bowl with sugar, cinnamon and nutmeg. Mix and add to the baking dish.
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For the topping Combine flour, oats, NutraCleanseÂ® and topping sugar into a medium bowl. Add the melted butter then stir until all the flour has been moistened by the butter and the topping becomes crumbly. Sprinkle over top of the apple filling. Bake for one hour or until the apples are soft and the topping has turned golden brown. â–¹ Courtesy of NutraCleanseÂ® https://wwwnutraclense.biz.
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WHOLE MEALS PEPPERY MEAT LOAF WITH QUINOA Preheat oven to 350°F (180°C) 9- by 5-inch (2 L) loaf pan Instant-read thermometer
Makes 8 Servings
3⁄4 cup 1⁄2 cup 3⁄4 cup 1 lb 8 oz 1 1 1⁄2 cup 2 1 cup 1 tbsp 1 tbsp 1 tsp 1⁄2 tsp 1⁄4 tsp
water reduced-sodium beef stock or water quinoa, rinsed and drained extra lean ground beef Italian sausage, removed from casings and crumbled onion, diced red bell pepper, seeded and diced finely chopped parsley eggs, beaten reduced-sodium tomato sauce, divided sweet paprika ground cumin ground coriander salt cayenne pepper
1) In a saucepan, bring water and beef stock to a boil. Gradually stir in quinoa. Return to a boil. Cover and simmer over low heat for 15 minutes. Remove from heat, cover and set aside for 5 minutes. Fluff with a fork before using.
Excerpted from “The Complete Gluten-Free Whole Grains Cookbook” by Judith Finlayson © 2013 www.robertrose.ca Reprinted with publisher permission. Available where books are sold.
2) In a large bowl, combine ground beef, sausage, onion, bell pepper, parsley, eggs, all but 2 tbsp (30 mL) of the tomato sauce, paprika, cumin, coriander, salt, cayenne and quinoa. Using your hands, mix until well blended. 3) Transfer to loaf pan and spread remaining 2 tbsp (30 mL) of tomato sauce over top. Bake in preheated oven until temperature reaches 165°F (75°C) on a thermometer, about 1 hour.▹
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ASIAN-STYLE BEEF AND CHINESE “BARLEY” SALAD WITH ARUGULA
Makes 4 Servings
11⁄2 cups cooked Job’s tears (Chinese “Barley”), cooled 1 cup cubed (1⁄2-inch) peeled cucumber 6 green onions, white part only, thinly sliced 2 tomatoes, seeded and diced Dressing 2 tbsp rice vinegar 1 tbsp gluten-free reduced-sodium soy sauce 1 Thai or long red chile pepper, seeded and minced, optional 3 tbsp extra virgin olive oil Drizzle 3 tbsp freshly squeezed lime juice 1 tbsp gluten-free fish sauce 1 tsp hot Asian chili sauce or to taste, optional 4 cups arugula leaves 1, 12 oz New York strip sirloin, grilled to desired degree of doneness and thinly sliced on the bias
In a bowl, combine Job’s tears, cucumber, green onions and tomatoes. Dressing: In a small bowl, combine rice vinegar, soy sauce and chile pepper, if using. Gradually whisk in olive oil. Add to Jobs’ tears mixture and toss well. Drizzle: In another small bowl, combine lime juice, fish sauce and chili sauce, if using. Set aside. Line a serving bowl or deep platter with arugula. Spread evenly with grain mixture and lay beef strips evenly over top. Sprinkle with half of the drizzle. Pour remainder into a small serving bowl and pass at the table.▹
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ORECCHIETTE WITH TURKEY AND BROCCOLI Ingredients
1 lb orecchiette 4 cups small broccoli florets 3 Tbsp olive oil 4 cloves garlic, minced 1 onion, chopped 1 tsp fennel seeds or fresh thyme 1/2 tsp dried chili flakes (optional) 1 lb ground turkey 1 cup chicken stock 1/2 cup grated Parmesan cheese
1) Bring a large pot of salted water to a boil. Add the pasta and cook according to package directions, about 10 minutes. Set a timer for 2 minutes before the pasta will be done— that’s when you’re going to add the broccoli. 2) Meanwhile, warm the oil in a large skillet over medium heat. Add the garlic, onion, fennel seeds and chili flakes (if using) and cook, stirring now and then, for about 3 minutes. Add the turkey and cook, while breaking it up, for another 5 minutes, until the meat is browned and almost cooked through. 3) Add the broccoli to the cooking pasta and cook for 2 minutes. Drain the pasta and broccoli and then add them to the skillet. Toss everything together well. Add the stock and toss more. Taste and add salt and pepper. Serve in a big bowl with Parmesan on top.▹ Excerpted from “The School Year Survival Cookbook” by Laura Keogh and Ceri Marsh. Copyright © 2017 Sweet Potato Chronicles. Photography copyright © 2017 Maya Visnyei Photography. Published by Appetite by Random House®, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.
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ORANGE AND BEET SALAD WITH TOASTED WALNUTS Colourful citrus and beets are gorgeous together and this salad’s flavours will make you love them even more. Tangy oranges and sweet, earthy beets are sprinkled with toasted walnuts, on top of lightly dressed quinoa and fresh parsley.
3 small (2-inch/5 cm) golden and/or red beets with skin on ¼ to 1/3 cup walnuts or pecans 1 1/3 cups water 2/3 cup quinoa 2 Tbsp grapeseed oil 2 Tbsp red wine vinegar 2 Tbsp chopped fresh parsley Pinch of ground chipotle pepper
½ tsp liquid honey ¼ tsp sea salt Pinch of ground black pepper 1 orange, rind removed, cut into slices ¼ inch thick 1 pink grapefruit, rind removed, cut into slices ¼ inch thick 3 Tbsp thinly sliced green onion Microgreens, to garnish (optional)
Excerpted from “Vegetarian Any Day: Over 100 Simple, Healthy, Satisfying Meatless Recipes.” Copyright © 2017 by Carolyn Hemming and Patricia Green. Food photography by Ryan Szulc. Published by Penguin, an imprint of Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.
In a small saucepan, cover the beets with water and bring to a boil. Cook until tender, about 12 minutes. Pour off the water and place the beets in ice water. When cool, peel the beet skins and cut the flesh into slices ¼ inch thick. Set aside. Preheat the oven to 350°F (180°C). Place the walnuts on a baking sheet. Bake for 5 to 7 minutes or until toasted and fragrant. Remove from the oven and let cool. Coarsely chop and set aside. Bring the water and quinoa to a boil in a medium saucepan. Reduce to a simmer. Cover and cook for 10 minutes. Turn off the heat and let sit, covered, for an additional 5 minutes. Remove the lid to cool completely. Whisk the oil, vinegar, parsley, chipotle pepper, honey, salt and pep- per in a medium bowl. Stir in the cooled quinoa and spread across a large serving tray. Place the beets, orange, grapefruit, walnuts and green onion over the quinoa. Garnish with microgreens (if using). Serve.▹
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The FOOD & MOOD Connection
GOOD FOOD IS GOOD MOOD By Angela Wallace MSc, RD
Can what you eat really influence your mood? Food and our eating behaviours do have the ability to influence our mood and impact chemical levels in our brain that help control mood.
Angela Wallace is a Registered Dietitian, Personal Trainer, and Family Food Expert. She runs a private practice (Eat Right Feel Right) that offers various nutrition and exercise programs. In addition, she works as a health educator and project coordinator with the Guelph Family Health Study, a family based health study at the University of Guelph. Website:www.eatrightfeelright.ca
Serotonin is a neurotransmitter that has a variety of roles including regulating our appetite and mediating our moods. About 95% of the bodies serotonin is found in the gastrointestinal tract (GI), suggesting that our GI not only helps digest food but also plays a role in our mood. Our guts are filled with bacteria that help make us healthy, protecting the lining of our intestines and limiting
22 Autumn 2017 HEALTHY DIRECTIONS | healthydirections.ca
the access to â€˜badâ€™ bacteria. Our gut bacteria are also responsible for limiting inflammation in the body, guiding nutrient absorption from the foods we eat, and acting as a connector between our brain and gut.
More research is needed to truly understand the relationship between food and mood, however we do know that diet, exercise, and sleep are associated with the development, progression, and treatment of depression.
Serotonin (the feel good chemical) along with other neurotransmitters are influenced by the good bacteria in our guts, suggesting that healthy diets may play an important role in our mood.
So, improving your diet may not be the only answer to mood improvement, but it can definitely play an important role in your overall plan.
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So, what can you do to help improve your mood through food?
1. Eat a balanced diet that includes complex carbohydrates: carbohydrates play an important role in
helping increase tryptophan levels in your brain, which in turn plays a crucial role in the synthesis of serotonin. However, this doesn’t mean we should overeat carbohydrates. Instead we should focus on including healthy complex carbohydrates in our diet like more fruits and vegetables, whole grains, and legumes that provide us carbohydrates but other important nutrients as well. In addition, too much restriction in your diet could leave out potential mood boosting foods and nutrients.
2. Eat healthy fats. Healthy fats including omega-3s have been associated with improvements in asthma, arteritis, blood fat levels, and even depression. Various studies found positive associations between increased omega-3 intake and reduced risk of depression. You can find omega-3s in fatty fish (such as salmon, mackerel, sardines etc.), nuts and seeds (such as walnuts and flaxseeds). 3. Consume probiotics (aka good bacteria for your gut).
As mentioned above our gut and brain are interconnected, therefore what we feed our bellies also works to fuel our brain. The more ‘good’ bacteria we have the more protection our bodies have against ‘bad’ bacteria. You can find probiotics in fermented foods such as, miso, sauerkraut, tempeh, and kombucha. You can also find probiotics in different dairy products like plain yogurts and kefir. If these options don’t sound appealing to you, you can ask your health care provider for some probiotic supplement recommendations.
4. Fill half your plate with fruits and vegetables.
Fruits and vegetables provide our body with many of the vitamins and minerals our bodies need to function optimally. They are also rich in antioxidants, which play an important role in reducing stress and inflammation in our bodies. Research has suggested that a diet high in fruits and vegetables can decrease the risk of depression. If your looking for an approach to eating that is balanced, healthy and can improve your mood, perhaps the Mediterranean diet approach is right for you. The Mediterranean diet focuses on eating lots of fruits and vegetables, whole grains, healthy fats (i.e. nuts and seeds), legumes, and fish, with limited dairy, meat, and processed food. Research studies have found links between following a Mediterranean diet and reduced risk of depression.
Bottom line: eating more fruits and vegetables, healthy fats, whole grains, and fish, while limiting processed foods can help improve your mood. Provide your body with the important nutrients and vitamins it needs to be healthy. ▹ HEALTHY DIRECTIONS | healthydirections.ca Summer 2017
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How to Ease Office Pains
By Cassie Irwin
After summer vacation, the transition back into office life can be painful – in more ways than one! Whether it’s tension in your shoulders, a dull pain in your hips, or a pounding headache, you know how achy your body can feel at the end of the work day. Pain in the Neck (and everywhere else!)
Cassie Irwin is a nutrition expert and healing foods writer. Find your food cure on Cassie’s blog thekitchndoctor.com and follow her on Instagram @cassiehopeirwin
Desk jobs aren’t without physical demands. If you notice tension in your neck and right shoulder after spending time at your computer, lower your mouse to the keyboard drop-tray rather than having it on your desk. Keeping it on the droptray creates a better angle for your joints, thereby minimizing muscle aches. You can also reduce neck pain when typing by using a document holder to stand papers upright. Holding your head straight instead of hanging it forwards to look down at papers reduces potential strain in neck muscles. Typing and other repetitive actions of the hand and wrist can also lead to Carpal Tunnel Syndrome, with symptoms like pain, tingling and numbness. Before you begin in the morning, rotate your wrists and stretch your palms and fingers to warm up, and take a few breaks
26 Autumn 2017 HEALTHY DIRECTIONS | healthydirections.ca
throughout the day. Keeping your keyboard at elbow height or slightly lower, so that your wrists are held at a fairly neutral angle, will also reduce your risk of developing the condition (Mayo Clinic, 2017).
Stressing the Pain
With tight deadlines, demanding targets, and threats of downsizing, you’ve likely experienced some level of workplace stress. Research has shown that pain is aggravated by stress, since it reduces the body’s ability to control inflammation. Not only can pain be worsened by stress, but studies have shown that stress can actually be the root cause of chronic pain (Babbel, 2010). The stress-pain connection shows how crucial it is to adopt some stress-relieving practices. When you feel you’re about to boil over, step away from the computer,
phone, or whatever the stressor may be! Take a 5 minute walk, or even just stand up to stretch. This small act can help you recenter and allows you to address the problem in a more calm and deliberate way. And as difficult as it might be, take on only what you can manage, and ask your boss for extensions when it is just to do so. When you don’t feel overstretched, you will be able to perform much better.
Lunchtime provides a great opportunity to reduce workplace pain, both in what you eat and how you spend your break. Pain happens due to your body’s inflammatory response, so minimize your intake of inflammatory foods like sugar, dairy, meat and corn, while feasting on anti-inflammatory foods like veggies, pineapple, and turmeric. Chronic pain can also be controlled with the help of
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cauliflower, cherries, and kiwi (Borigini, 2011). And when it’s time to eat your anti-inflammatory lunch, take it outside! Spending just 15 minutes in nature can reduce inflammation (Shaffer, 2017), thereby lessening pain.
Call in the Back-up
Even if you’ve adopted these nutrition and lifestyle tips, you might find the pain is still too much. You can support your body naturally with supplements that reduce inflammation and pain. While you can season curries and soups with turmeric, you could increase its anti-inflammatory action by taking a higher dose in pill form. This way, you know that you’re getting the amount needed to block inflammation. It’s even better to find a supplement that pairs turmeric with black pepper, which increases its absorption (Shoba et al., 1998). Look for a product that includes some other powerful antioxidants, like pine bark extract, devil’s claw, bromelain (from pineapple), and serrapeptase. Serrapeptase is a systemic enzyme that breaks down scar tissue and relieves inflammation. This enzyme has been used to reduce joint pain, back pain, and carpal tunnel syndrome. Serrapeptase can be found in joint formulas, but can also be taken on its own. Look for a product that uses delayed release capsules so that the enzyme can be delivered to the intestines for maximum absorption, providing the most effective relief of your pain.▹
1) Babbel, Susanne. “The Connections Between Emotional Stress, Trauma, and Physical Pain.” 2010. https://www.psychologytoday.com/blog/somaticpsychology/201004/the-connections-between-emotional-stress-traumaand-physical-pain Borigini, Mark. “Nutrition and Chronic Pain.” Psychology Today. 2011. https://www.psychologytoday.com/blog/overcomingpain/201104/nutrition-and-chronic-pain Mayo Clinic. “Carpal tunnel syndrome self-management.” 2017. http://www.mayoclinic.org/diseases-conditions/carpal-tunnelsyndrome/manage/ptc-20313980
WITH THE PURCHASE OF
To the Retailer: Enerex Botanicals Ltd. will reimburse you the face value of this coupon provided it is redeemed by your consumer at the time of purchase of the item(s) specified. Other applications may constitute fraud. Failure to send in, on request, evidence that sufficient product was purchased in the previous 60 days to cover the coupons presented for redemption will void the coupons. Unauthorized reproduction of this coupon is unlawful. Coupons submitted become the property of Enerex Botanicals Ltd. Must provide proof of purchase for each coupon. Requests for reimbursement after December 31st, 2017 will not be accepted. To Consumer: Provincial law may require the retailer to charge the applicable tax on the full value of the purchase(s) before the reduction in coupon value. GST, PST, HST are included in the face value where applicable. Unauthorized reproduction of this coupon is unlawful. Limit one coupon per product. Not redeemable for cash. Not valid with any other coupon offers. Offer valid in Canada only. Coupon valid until February 28, 2018.
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Salt Therapy for Asthma Breathing better just got so much easier. By Livia Tiba Lung diseases are something that hundreds of millions of people around the world suffer from, and about four million people die from every year. The most common respiratory disease seen across the globe is asthma. Asthma is something we are starting to see increasingly more of within our society, effecting 3 million people in Canada, which is almost 10% of our total population. Asthma is a chronic respiratory condition, in which a person’s lungs and respiratory tract are very sensitive. When the lungs come in contact with something that irritates the airways, they respond. The muscles lining the airways tighten, resulting in a much smaller opening, allowing less air to pass through. The irritant will also often cause an inflammatory response, leading to increased mucus production and swelling, another way of tightening the opening of the airways. Together these two responses result in much difficulty breathing, ultimately leading to
shortness of breath and wheezing in an individual. Luckily, asthma can be well managed with the right treatments. Although there are many treatment options for asthma, one of the safest and most natural treatment option to make you feel better is salt therapy. Salt therapy, where microscopic salt particles are being inhaled, can be very effective in treating asthma. Firstly, the increased salt within the lungs draws water into the airways, allowing the thick, dry mucus that is often present in asthma to become more fluid. This allows it to break down more easily and be cleared from the airways. This also allows the mucus to function better in clearing any debris or pathogens that may be present within the airways and potentially act as irritants to the patient, further aggravating their asthma. Salt therapy also acts to reduce inflammation, which helps minimize the swelling that is constricting the airways. A study looking at the effects of salt therapy was administered in salt mines in 216 children with bronchial asthma. The children that received the salt treatment showed improvement over the control group. The treatment appeared to decrease broncho-obstructive syndrome and increase pulmonary ventilation, both improvements remaining stable. Overall, salt therapy for asthma is not only a great treatment option that targets multiple asthma symptoms to make you feel better, but it’s also a natural treatment. This makes it very safe for both the patient and any family members that may also be exposed. Start breathing better with salt therapy at home.▹ Find more about salt therapy that you can use at home by visiting www.HomeSaltTherapy.com or call 1-519-641-7258.
1. Abdullaev AA, Gadzhiev KM, Eiubova AA. [The efficacy of speleotherapy in salt mines in children with bronchial asthma based on the data from immediate and late observations]. Vopr Kurortol Fizioter Lech Fiz Kult. (5):25-28. http://www.ncbi.nlm.nih.gov/pubmed/8266663. Accessed August 15, 2017.
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Hot, Local Health Hubs Five Reasons to Shop Your Local Health Food Store. By Emma Wells Only at health food stores will you find the highest quality, most local organic foods and supplements.
especially when the staff is well equipped with educated advice on the products.
The owners and staff are quick to offer qualified advice and are trained to be up to date about the latest products, ingredients and production processes. Products are eco-conscious, nutrition conscious and local. Many now offer nutrition and cooking classes. Drop in on a neighbour.
Health food stores have much more to offer than just food. Many also sell natural home and beauty products including makeup, sun care, essential oils, household cleaners, and cooking and baking supplies. While you work on your personal wellbeing, why not consider the health of our planet as well? Buying eco-friendly food and products is an easy way to improve both.
1. Quality Ingredients
Feeling motivated to make healthy changes is one thing, but putting it into practice is another. A change in diet may include unfamiliar and even discouraging supplements and ingredients. What on earth is baobab powder and why does this soup recipe call for it? As is turns out, baobab is a quality superfruit that is readily available at your local health food store, along with many others. Searching for that new ingredient is a great way to expand your healthy eating horizon. Before you know it, your cupboards will be filled with top-notch items from your new favourite store, and your belly will be happier and healthier.
2. Qualified Advice
Tracking down quality ingredients, supplement or herbal products can quickly turn into an unwanted scavenger hunt. At health food stores, quality far exceeds quantity. It is much easier to find what you’re looking for in a compact health food store as opposed to a giant grocery store,
3. Eco-Conscious Products
4. Be Nutrition Conscious
Being health conscious is easy when the only products available are nutritious. At health food stores, every item on the shelf has the common purpose of providing wellness to your body in one way or another. It seems as though there are enough vitamins, minerals, and supplements to form the entire alphabet and health food stores are fully stocked with all of them. From vitamin A to zinc, health food stores have you covered.
5. Support Local
Last, but certainly not least, shopping at your local health food store is a great way to support people in your neighbourhood. Local shops create character and strengthen the community, making shopping a fun and social experience. By buying local products that are natural and nutritious, you are encouraging communal prosperity and welfare. Local health food stores benefit everyone. ▹
30 Autumn 2017 HEALTHY DIRECTIONS | healthydirections.ca
Health Hubs Near You Toronto
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