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HEALTHY DIRECTIONS December/January 2013
BON APPÉTIT WITH GARLIC 9
Enrich and Empower Your Life • FREE!
Top Strategies for
ECO CHIC GIFT GUIDE
New Evidence for Herbal Favourite
CRANBERRY MEATBALLS 17
Echinacea FOODS FOR ARTHRITIS 20
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In This Issue: WINTER HEALTH
How to Be Your Winter Best 10
WHAT’S IN A CLOVE?
The Health Benefits of Allicin 12
WINTER HEALTH TIPS
Top Strategies 15
NEW ECHINACEA EVIDENCE
A Herbal Favourite 18
FOOD PASSIONS Igniting the Senses 9
BON APPÉTIT WITH GARLIC
Caramelized Garlic & Tomato Tarte Tatin Baked Mushroom Topped Brie Garlic, Cumin & Beetroot Fritters
STOP COLD AND FLU
Build a Strong Immune System
ARTHRITIS & JOINT CARE Top Tips for Inflammation 11
FOR THE LOVE OF CRANBERRY
JOINT HEALTH REMEDIES
Cranberry Party Meatballs Hot Cranberry Sipper
Omega-3 & MSM 20
Tart Cherries, Ginger and More 26
Join the Journey to Better Health
HELP FOR OSTEOARTHRITIS
Tips to Reduce Knee Pain
Green Lifestyle Tips 22
GREEN GIFT GUIDE The Season’s Hottest Eco Gifts
AVOID THE HOLIDAY BULGE
Weight Management Tips 30
PREVENT THE WINTER BLUES
6 7 16 28 31 33
Natural Solutions Help for Eczema
Immune System Superfoods
EDITOR’S NOTE OUR CONTRIBUTORS THE GIFT OF HEALTH GREAT DESTINATIONS NATUROPATH LISTING GUIDE COURSES GUIDE/CLASSIFIEDS
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HEALTHY DIRECTIONS December/January 2013 Vol. 13 No. 6 Healthy Directions is dedicated to offering inspiring health and lifestyle information to enrich and empower your life. Editor Charleen Wyman email@example.com Contributing Writers Natasha Edwards, Sarah Holvik, B.Sc. Nutritional Science, Tara Campbell, ND, Monika Haefele, Sally Vaughan-Johnston, Lorna Vanderhaeghe, MS, Nicola Kempinska, BKin, BA, ND, Christina Bjorndal, ND, Julie Card, Andrea Hornyak, BA (Psychology), ND, Raisa Weisspapir, HD, DHMS, MD (Europe), and Renita-A Rietz
EDITOR’S NOTE W
inter can be a time for family fun, outdoor adventures and fabulous warming foods. This edition of Healthy Directions has an arsenal of ideas on how to be at your best at any age to enjoy life to the fullest year-long. A new report, titled Comprehensive Influenza Vaccine Initiative from the Center for Infectious Diseases Research and Policy at the University of Minnesota says flu vaccine is not as effective as public health messaging suggests, and new and better vaccines are needed. The 2012 report suggests current vaccines offer moderate protection some years and less in others. Influenza vaccines are also less effective for those with chronic medical conditions and among those age 65 and older, making additional support essential. This year, along with the flu shot, consider learning more about natural health strategies to help maintain better health. This issue we’ve included articles on the health benefits of foods, herbs and supplements like garlic, echinacea, fish oils and vitamin C for the immune system. We aim to make good health, taste great and have included some fabulous, show-stopping appetizers featuring garlic and cranberries. And, if you do get the sniffles, we’ve also included a recipe for soothing homestyle ginger-lime tea.
Yours in health and happiness,
Written contributions and photos are welcome. However, all content is subject to editorial review.
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Important: Always seek the opinion of your medical or naturopathic doctor before starting any complementary health program. Any information contained herein is intended towards that purpose; thus “Healthy Directions” and its contributing writers will not be held liable should this advice not be followed.
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Charleen Wyman, BA Journalism, BA English Editor, Healthy Directions email@example.com
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OUR CONTRIBUTORS Lorna Vanderhaeghe, MS is Canada's leading women's health expert and has been researching nutritional medicine for over 30 years. With degrees in nutrition and biochemistry, she is the author of eleven books including A Smart Woman’s Guide to Hormones and A Smart Woman’s Guide to Weight Loss. Her website: www.hormonehelp.com has over 4,000 pages of helpful nutrition information.
Sarah Holvik is a nutritionist. She founded her consulting company Manna Health Group in 2008, and has since worked with several key companies in the natural health industry. Sarah is actively involved in nutritional research and product development, health and wellness program development and freelance writing. She can be reached at firstname.lastname@example.org.
tara Campbell, ND has made a career out of her passion for health and wellness. She works closely with each of her patients to maximize their state of health using research based medicine and naturopathic healing therapies. True to her profession, she herself practices what she preaches, and wants to help you live a more natural and fulfilling life. Learn more at www.drtaracampbell.com or reach her by email at email@example.com.
nicola Kempinska BKin, BA, ND practices family medicine, with a special interest in anti-aging medicine, women’s health and pain management. Nicola endeavors to help each patient achieve maximal health and the highest quality of life, using evidence-based, individualized medical programs and treatments. Contact her at: DrKempinska@gmail.com or 647-244-6454.
Christina Bjorndal is a graduate of the Canadian College of Naturopathic Medicine. Bjorndal has obtained additional training in Gestalt psychotherapy, Cognitive Behavioural Therapy, Compassion Focused Therapy and Orthomolecular Medicine. She is an avid outdoors and exercise enthusiast and has completed three marathons and Ironman Canada.
HEALTHY DIRECTIONS December/January 2013 7
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What’s in a Clove?
Garlic, the Mighty Bulb
Excerpt from Garlic, The Mighty Bulb A single clove of garlic is a powerhouse of more than 200 known chemical compounds, including many health-bestowing antioxidants, vitamins, minerals and sulphurous compounds. It is an excellent source of potassium, iron, calcium, magnesium, manganese, zinc, selenium and germanium, as well as antioxidants, such as beta-carotene, and vitamins B6 and C. However, its most medicinally powerful ingredient is a sulphur substance called allicin, a pungent oily liquid that the plant spontaneously creates as a defence mechanism when damaged. Allicin is the secret to garlic’s extraordinary power and explains why it has been used so effectively through the ages to preserve food and prevent and cure disease. It has been the subject of numerous scientific studies, which demonstrate its significant antibiotic, antifungal and antiviral properties. When extracted from crushed raw garlic, allicin kills bacteria or fungi on contact. The complex chemistry responsible for making allicin has only begun to be explained in the last few decades. Scientists started to study garlic around the time of the industrial revolution, along with research into the chemical make-up of other plant drugs such as aspirin from the willow and morphine from the opium poppy. In 1944, scientists working for the Winthrop Chemical Company in the United States found that garlic cloves contain cells that are rich in alliin, a sulphur-containing version of an amino acid and that separate cells contain the enzyme allinase. Alliin itself has almost no smell or taste, but when a garlic clove is cut or crushed, the cell walls are damaged and alliin and allinase come into contact. This triggers a chemical reaction that forms sulphenic acid, but this is unstable and steadily breaks down into another compound – allicin. Allicin is also very unstable and once created, it breaks down into other sulphur compounds called sulphides, which are responsible for garlic’s arresting aroma. Sulphides are made very quickly if garlic is heated or cooked after crushing, but are made slowly if the crushed garlic is left standing or in the fridge. This is why crushed garlic becomes stronger smelling and stronger tasting the longer it is left. Although the majority of the sulphides have therapeutic properties, these eventually break down into polysulphides, which have no health benefits. Therefore, to take advantage of garlic’s health benefits, it is best to eat it as fresh as possible, while allicin is still present. Used with permission from “Garlic: The Mighty Bulb by Natasha Edwards; photography by Peter Cassidy, Firefly Books 2012, $24.95 paperback”
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BON APPÉTIT WITH GARLIC CARAMELIZED GARLIC & TOMATO TARTE TATIN
This variation on the traditional tarte tatin melts in the mouth and makes an impressive dinner-party starter.
INGREDIENTS For the Caramelized Garlic: 3–4 Garlic bulbs, cloves peeled, left whole Olive oil 200 ml water 1 tablespoon balsamic vinegar 1 dessert spoon light brown sugar Sprig of rosemary and thyme, finely chopped 1 teaspoon salt For the Tomatoes: Olive oil 4 ripe plum tomatoes, cut lengthways (or a punnet of ripe cherry tomatoes, halved) 1 tablespoon light brown sugar Salt and freshly ground black pepper For the Pastry: Ready-rolled puff pastry sheet, cut to fit over a 20cm ovenproof frying pan (make an outline with the pan, then remove and cut slightly inside the outline) 1 egg, beaten
This Year’s Show Stopping Appetizer DIRECTIONS Preheat the oven to 200°C/gas mark 6. Put the garlic cloves in a small pan with water to cover and bring to the boil. Boil for 3 minutes then drain and dry the cloves and the pan. Return the garlic to the pan along with a glug of olive oil and fry for a further 3 minutes. Add the water and balsamic vinegar and boil for 10 minutes, or until most of the liquid has evaporated. In the meantime, prepare the tomatoes. Pour a glug of olive oil onto a large plate and mix in the brown sugar and plenty of salt and pepper. Place the tomatoes, cut side down, into the oil
mixture and make sure each face is well covered. Heat a small glug of olive oil in the ovenproof frying pan and transfer the tomatoes, cut side down, into the pan. Fry for about 5 minutes, or until they start to go sticky, then remove from the heat. By now most of the liquid should have evaporated from the garlic cloves. Add the sugar, herbs and salt, and continue to fry until the cloves begin to turn light brown. Remove from the heat then transfer the cloves to the frying pan and arrange around the tomatoes.
To Garnish: 250g feta cheese, crumbled,sprigs of thyme Used with permission from “Garlic: The Mighty Bulb by Natasha Edwards; photography by Peter Cassidy, Firefly Books 2012, $24.95 paperback”
Place the ready-rolled puff pastry sheet over the tomatoes and garlic, tucking the edges of the pastry neatly into the pan. Brush with the beaten egg then place in the oven for about 25 minutes, or until golden brown. Remove from oven and cool slightly. Take a large heatproof serving plate and place over the pan. Protecting your hands with oven mitts and holding the plate and pan firmly together, carefully flip the pan and the plate, then lift off the pan. Sprinkle with the feta cheese and garnish with a thyme sprig or two. Serve with rocket or watercress.
HEALTHY DIRECTIONS December/January 2013 9
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BON APPÉTIT WITH GARLIC
GARLIC, CUMIN & BEETROOT FRITTERS BAKED MUSHROOM TOPPED BRIE INGREDIENTS
Makes 12 servings
1⁄2 lb (250 g) fresh sliced mushrooms (white or crimini) 1⁄2 cup (125 mL) coarsely chopped onions 1⁄4 cup (50 mL) finely chopped walnuts 1 large clove garlic, sliced 1⁄2 tsp (2 mL) Each dried thyme, rosemary and pepper 1 tbsp (15 mL) olive oil 1 tbsp (15 mL) balsamic vinegar 1 (200g) wheel cold Brie cheese 2 tbsp (25 mL) finely minced fresh parsley or chives (optional)
DIRECTIONS Finely chop mushrooms, onions, walnuts and garlic, thyme, rosemary and pepper in food processor. Heat oil in large skillet over medium heat; cook and stir mushroom mixture for 5-7 minutes or until all liquid has evaporated. Stir in vinegar and cook 1-2 minutes. Remove from heat and cool to room temperature; cover and chill. At serving time slice the wheel of Brie in half horizontally and place cut side up on oven -proof serving plate or baking pan. Spoon the topping evenly on cut surfaces of Brie. Bake in 350ºF oven for about 8-10 minutes or until cheese is beginning to melt. Sprinkle parsley or chives on top to garnish if desired. Serve with thinly sliced whole wheat baguette or plain crackers. For more information about the nutrition and health benefits of mushrooms as well as some delicious holiday recipe ideas visit www.mushrooms.ca. News Canada www.newscanada.com 10 HEALTHY DIRECTIONS December/January 2013
Makes 12 small fritters
The brilliant colour of these sweet and delicious mouthfuls make a wonderful starter to serve alongside freshly made tzatziki dip for dunking. Increase the quantities and pile them high for impressive party nibbles. For a more formal dish, try serving these fritters on individual plates with tzatziki drizzled over the top.
INGREDIENTS 1 dessertspoon cumin seeds 4 large raw beetroots, peeled and grated 4 tablespoons flour, plus extra for shaping fritters 2 garlic cloves salt and freshly ground black pepper 3 tablespoons olive oil Tzatziki, to serve
DIRECTIONS Heat a frying pan, add the cumin seeds and toast over a high heat for 2 minutes to release their flavour. In a bowl, combine the grated beetroot, flour and cumin seeds then crush in the garlic cloves and sprinkle with salt and pepper. Use your hands to bring all the ingredients together, squeezing the mixture to absorb all the flour. With wet hands, shape the mixture into small balls. (This can be a little fiddly but don’t worry, the beetroot will hold its shape once in the oil.) Sprinkle some flour onto a plate and coat the balls in the flour. Heat the olive oil in a non-stick frying pan over a medium heat. Carefully place the beetroot balls into the pan, fry on each side until crispy then place on kitchen paper to absorb excess oil. Serve straight away with tzatziki dip. Used with permission from “Garlic: The Mighty Bulb by Natasha Edwards; photography by Peter Cassidy, Firefly Books 2012, $24.95”
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ARTHRITIS OPTIONS Manage Arthritis Naturally
Stay on the Move with Omega-3 & MSM By Sarah Holvik, B.Sc. Nutritional Science Just ten years ago, most of us would have dismissed the idea that arthritis symptoms could be managed by our diets; yet recent advances in nutritional science have revealed some striking new evidence about the connection between certain foods and joint pain and inflammation. Just by making simple daily diet changes, you may be able to effectively manage pain and inflammation. While citrus fruits are most famous for their vitamin C content, they also contain a special group of anti-inflammatory compounds called polymethoxylated flavonoids. Flavonoids are a group of more than 4000 antioxidant compounds that give fruits and vegetables their color. The flavonoid compounds found in citrus fruits, for example tangeretin, sinensetin, and nobiletin also have anti-inflammatory effects. Nobiletin in particular is an exciting new discovery in natural arthritis treatments, as it also reduces cartilage breakdown in osteoarthritis and rheumatoid arthritis. In fact, this substance is so potent that its therapeutic effects rival prescription arthritis drugs such as corticosteroids. Healthy omega-3 fats, EPA and DHA can also help manage arthritis symptoms. Omega-3 fats found in fatty fish (for example salmon, mackerel and sardines), nuts and green leafy vegetables are clinically proven to relieve joint pain and
stiffness associated with rheumatoid arthritis. However, there is a flip side to this coin. Omega-6 fats such as arachidonic acid, found in animal foods, are actually known to increase inflammation and pain. Consequently, animal products such as milk and dairy should be limited. In addition to your diet, there are many natural supplements that help to reduce arthritis symptoms; the most common are glucosamine, chondroitin and MSM. Chondroitin belongs to a group of compounds called glysaminoglycans (GAGs) which are an essential component of cartilage. Glucosamine is vital for the production of GAGs and other compounds that make up cartilage. Both glucosamine and chondroitin are believed to protect the body against cartilage breakdown, help to maintain and rebuild healthy joints and reduce pain due to arthritis. MSM (Methyl sulfonyl methane) is a natural, highly-bioavailable sulfur compound thought to improve joint flexibility and reduce stiffness, swelling and joint pain. The therapeutic effects of MSM stem from the fact that sulfur is a crucial component of collagen (the backbone of cartilage) in the body.ď€ł Nutritionist Sarah Holvik is the owner of nutrition consulting company Manna Health Group. She welcomes questions at firstname.lastname@example.org
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Top Strategies for
By Tara Campbell, ND Consider for a moment what your healthiest winter would look like? Most likely your vision will include optimizing the following health categories: immunity, energy, weight, nutrition and exercise. It may also include skin health, digestion and mood. Whatever your vision of includes, the coming of a New Year marks the perfect time to recommit and revitalize your health. Yet holiday festivities and over indulgences, combined with the cooler, longer, darker days can make it difficult to stay on top of your positive lifestyle goals. Imagine dedicating your food choices, supplement intake, exercise regime, and sleep habits to achieving optimal winter wellness. While an individualized, support plan for your unique combination of health concerns is most beneficial, here are a few tips and recommendations to get started on a winter, health action plan.
OPTIMAL IMMUNE HEALTH Having a strong, robust immune system; one that is able to keep the seasonal germs and viruses away, is paramount. If you were to wake up with a sore throat tomorrow, what do you have in your medicine cabinet right now to support you? If your answer is “nothing”, here is Step 1 of your action plan: get a good quality 12 HEALTHY DIRECTIONS December/January 2013
immune support to have on hand for the first sign of a sniffle, sore throat or niggling cough. Catching your symptoms early and taking the right support can prevent you from actually getting sick. There are many well researched immune based botanicals known for their tonifying and balancing effects on the immune system. These botanicals include: astragalus, andrographis, echinacea, reishi mushroom, St. John’s wort, elderberry and panax ginseng. When it comes to the best approach for treating your immune system, “the whole is greater than the sum of its parts” applies, in that a synergistic blend of immune botanicals is often more effective than a single ingredient.
ADDITIONAL IMMUNE SUPPORTS Multi-strain probiotic: probiotics provide a source of the good bugs that fight off the bad bugs and strengthen your immune defenses. Did you know that 70% of your immune system is in your digestive tract? Therefore, supporting healthy digestion plays a major role in optimizing your immune health. Vitamin D is an important healthy cholesterol based nutrient that stimulates our innate immune response. It is especially recommended for all ages in the fall and winter seasons when there is less natural sunlight.
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A WINTER HEALTH ACTION PLAN This winter, focus on the following recommendations: • Take a quality immune support blend (astragalus, andrographis, elderberry, reishi, echinacea) • Get omega–3 essential fatty acids (1000mg EPA: 300mg DHA) • Seek adrenal and antioxidant support vitamin C (1000mg 1-2x/day) • Take CoQ10 (100-300mg/day) • Drink two cups of green tea daily to fuel your metabolism and provide antioxidant support. • Seek vitamin D (2000IU per day) • Get a multi-strain probiotic for optimal digestive and immune support • Eat more beneficial winter foods AVOID THE WINTER BLAH’S WITH ADRENAL SUPPORT The adrenal connection to fatigue is often missed in routine medical assessment, diagnosis and treatment. Naturopathic doctor’s, on the other hand, always address suspected adrenal imbalance as a common precursor to fatigue and chronic health issues. The adrenals are globular looking organs that sit on top of each kidney. They are the master of our stress response and are highly affected by diet and stress. Poor functioning adrenal glands can slow the production of important hormones and can make you feel tired and fatigued. Individuals with adrenal fatigue follow a distinct energy pattern. They are often fatigued in the morning and don’t feel fully awake until the early afternoon. Energy dips around 4 pm, leading to sleepiness or clouded thinking. They are most energized at night, experiencing an increase in energy level after 6 pm, staying awake until after 11 pm, which sets the whole adrenal fatigue cycle up again for the next day. Does this cycle sound familiar?
HEALTHY DIRECTIONS December/January 2013 13
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GET ADRENAL HEALTH BACK ON TRACK Vitamin C is often used to improve resistance to colds and flu. Did you know that it is also important for protecting your adrenal function? Vitamin C may help to speed the production and release of hormones from the adrenal glands. Some commercial vitamin C supplements use corn as the source, which is not the healthiest source. It is important to find a corn-free vitamin C supplement. Best food sources include brightly coloured foods, such as broccoli, pineapple, red, yellow and green peppers, kiwi, Brussel’s sprouts, cantaloupe and kale. Vitamin B5 is also used to regulate adrenal function. Therapeutic levels of B5 are 100-200 mg per day. For maximum efficacy, B5 must be taken with the other B Vitamins. Therefore finding a multi B complex with 100mg of B5 is ideal. Best food sources include egg yolks, cashews, avocados, lentils and broccoli. Co-enzyme Q10 is an excellent antioxidant that is a cofactor in the body’s cellular energy cycle. It boosts cellular energy by increasing oxygen use in the cells, thereby allowing for modest improvements in overall energy. Fueling your adrenals with the above nutrients is a great start to nourishing and restoring your vitality and staying energized for your daily tasks, work demands and family responsibilities.
WARMING AND ENERGIZING WINTER FOODS At this time of the year, we also need heartier healthier foods to keep us warm and to give us energy in the colder months. Incorporating more greens like kale, chard, collards, mustard greens and cabbage to your daily food intake, as well as brightly coloured root vegetables such as beets, sweet potatoes, and carrots will provide a good source of vitamins, minerals and fibre. Important immune enhancing additions include ginger, garlic, and turmeric for additional warming, antimicrobial and antiinflammatory support. Make some delicious and hearty soups with the above ingredients. If you are feeling extremely run down or cannot afford to get sick, consider IV vitamin therapy. This is the best way to give your immune system a boost. The treatments, known as the Myer’s cocktail, are safe in pregnancy and for breastfeeding and contain much higher doses of vitamin C, B complex, calcium, magnesium, and selenium than is achievable through digestion. Tara Campbell, ND has made a career out of her passion for health and wellness. She works closely with each of her patients to maximize their state of health using research based medicine and naturopathic healing therapies. Visit: www.drtaracampbell.com
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New Evidence for Cold and Flu Herbal Favourite
By Monika Haefele Although we all like to think that we’re in the best of health, there’s no getting around the fact that we often find ourselves exposed to cold and flu viruses and that our immune systems may not be strong enough to fight off infections. That’s never been more true than this year, when the supply of cold relief products and of popular flu vaccines has been compromised, leaving us with a reduced arsenal of weapons with which to wage our annual battle against illness. But scientists have now discovered that one of our best-known natural allies may be a lot stronger than previously thought. Researchers at the Common Cold Centre of Cardiff University’s School of Biosciences have just released the results of the largest study ever conducted on Echinacea purpurea after three years of comprehensive testing and analysis. Their findings are conclusive: echinacea is an effective and safe medical alternative for both the prevention and treatment of cold and flu. The study determined that a properly formulated echinacea purpurea product – they used an organic extract made from whole, freshly harvested plants, a combination of 95% herb to 5% root – could be taken daily for up to four months to help guard against infection. The formulation is key, since this type of extract modulates the immune system rather than simply giving it a boost – ensuring that it functions at peak efficiency but not overworking it, which can cause rebound symptoms after discontinuation. This effect was most apparent among those subjects whose immune systems were at risk – people under stress, smokers or
people who weren’t getting adequate sleep. Without echinacea, the study found that subjects had: a 66% higher risk of an infection when under stress, a 68% higher risk of an infection when not adequately rested and a 82% higher risk of an infection if they were smokers. Of course, if you do get sick, echinacea also functions as an effective remedy. It has anti-bacterial, antiviral and antiinflammatory properties; so, it kills the viruses that cause cold and flu, while at the same time helping the immune system return to full strength and allowing the body to heal itself. Patients saw, on average: a 63% reduction in the severity of their symptoms and a 1.5 day reduction in the duration of the infection. This study clearly demonstrates that Echinacea purpurea fills a therapeutic gap in the treatment of colds and flu, offering long-term prevention when taken over the season when viruses are most active; short-term prevention during periods of increased risk due to stress or inadequate sleep; and as treatment for the acute symptoms of an infection. In a year that sees other cold and flu products called into question, it’s important to know that there are still options to protect yourself and your family. Monika Haefele is an expert in regulatory affairs and has worked extensively in the area of natural health products. She possesses a Bachelor of Science degree in Molecular Bioscience from Concordia University in Montreal.
HEALTHY DIRECTIONS December/January 2013 15
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is 100% vegetarian, combining linseed oil and algae, providing all 3 key elements and therefore all the benefits of Omega-3s. www.avogel.ca
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Use Liver Flush and Lung Flush to support the body's natural detoxification process; and Kidney Flush for diuretic support during a total body detoxification. www.OmegaAlpha.ca 1-800-651-3172 16 HEALTHY DIRECTIONS December/January 2013
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FOR THE LOVE OF CRANBERRY CRANBERRY PARTY MEATBALLS A Party Favourite Made with Turkey
Makes about 30 meatballs
2 cloves garlic, minced 1⁄4 cup fresh bread crumbs 2 tbsp dried cranberries, finely chopped 1 tsp crumbled dried sage 1 tsp salt 1⁄4 tsp pepper 1 egg, lightly beaten 1 lb lean ground turkey 1⁄2 cup finely chopped toasted pecans 1 tbsp vegetable oil 1⁄4 cup grated onion 1 cup jellied cranberry sauce 1⁄4 cup chicken broth 2 tbsp tomato paste 1 tbsp Dijon mustard 1 tbsp cider vinegar
Excerpted from Best of Bridge Slow Cooker Cookbook by Sally Vaughan-Johnston & The Best of Bridge Publishing Ltd. © 2012 Robert Rose Inc. www.robertrose.ca All rights reserved: May not be reprinted without publisher permission.
TIP Be sure to use crumbled dried sage and not ground dried sage, which has an intense and overpowering flavour.
DIRECTIONS Use a 31⁄2 to 4-quart slow cooker. In a large bowl, combine garlic, bread crumbs, cranberries, sage, salt, pepper and egg. Let stand for 5 minutes. Add turkey and pecans. Mix well. Using about 2 tsp (10 mL) for each, shape into meatballs. In a skillet, heat oil over medium-high heat. Brown meatballs in two batches. Transfer to slow cooker. In a saucepan, combine onion, cranberry sauce, broth, tomato paste, mustard and vinegar; bring to a boil. Reduce heat and simmer, stirring occasionally, for 5 minutes. Pour over meatballs. Cover and cook on Low for 5 to 6 hours or on High for 21⁄2 to 3 hours, until meatballs are no longer pink inside and sauce is thickened. Set the slow cooker to Keep Warm and let guests help themselves.
HOT CRANBERRY SIPPER A warm welcome after skating, skiing, skateboarding or shoveling the sidewalk!
6 whole cloves 2 3-inch (7.5 cm) cinnamon sticks 1⁄2 cup packed brown sugar 6 cups red cranberry cocktail 3 cups orange juice 1 cup dark rum (optional) 1⁄4 cup orange liqueur (optional)
In a 3 1⁄2 to 4-quart slow cooker, combine cloves, cinnamon sticks, brown sugar, cranberry cocktail and orange juice. Cover and cook on Low for about 4 hours, until steaming hot. Using a slotted spoon, scoop out and discard cloves and cinnamon. If desired, stir in rum and orange liqueur. Set the slow cooker to Keep Warm.
Excerpted from Best of Bridge Slow Cooker Cookbook by Sally Vaughan-Johnston & The Best of Bridge Publishing Ltd. © 2012 Robert Rose Inc. www.robertrose.ca All rights reserved: May not be reprinted without publisher permission. HEALTHY DIRECTIONS December/January 2013 17
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Cold and Flu Free DO YOU HAVE A WEAK IMMUNE SYSTEM? • Frequent colds and flu • Herpes (cold sore) outbreaks • Allergies • Painful joints and muscles • HPV and abnormal PAP smears • Psoriasis, eczema, hives or rashes • Rhinitis or constant runny nose • Autoimmune disorders • Yeast infection • Parasite infections • Bowel disorders (IBS, Colitis, Crohn’s, Celiac)
By Lorna R. Vanderhaeghe, M.S. Your immune system is a highly specialized defense army that identifies, remembers, attacks and destroys disease-causing invaders and transformed or infected cells. The immune system seeks, recognizes and destroys the body’s enemies. When functioning optimally, the immune system is a powerful protector. Few viruses, bacteria, fungi, cancer cells and parasites are allowed to set up house and wreak havoc if the immune system is operating at peak performance. So determined to destroy invaders, the immune system can sometimes go awry and start damaging the body itself. We see this with autoimmune diseases like lupus and rheumatoid arthritis. Boosting the immune system is not the answer as that can worsen allergies and autoimmune disease. Building a strong and healthy immune system that keeps you protected and does not become overactive is the answer.
3 SUPER IMMUNE NUTRIENTS To ensure a healthy immune system that protects us from colds, flu, viruses, bacteria, cancers and other invaders we can take immune nutrients that keep our immune system strong. Immune boosting nutrients are not the answer as they can cause the immune system to become overactive promoting inflammation and autoimmune disease. Daily immune support is the answer. The following immune nutrients to be taken on a daily basis should ensure you make it through flu season unscathed. 18 HEALTHY DIRECTIONS December/January 2013
REDUCE COLDS AND FLU WITH BETA GLUCANS Beta 1,3/1,6 glucans are a natural gluco polysaccharide derived from the cell walls of a highly purified strain of Saccharomyces cerevisiae. Beta glucans support a healthy and strong immune system. Several peer-reviewed research studies have shown that when beta 1,3/1,6 glucan are swallowed the immune cells in the digestive tract transport them to the immune system throughout the body. One double-blind, placebo-controlled trial lasting 90 days in 100 healthy people given 250mg of beta 1,3/1,6 glucans who had developed upper respiratory infections had a reduction in the number of colds and flu they got and when they got sick the duration of the viral infection was shortened. We know that those who exercise strenuously are more prone to colds and flu due to the stress on the body. In one study it was found that those who took beta 1,3/1,6 glucans had improved immune response and less colds and flu post work out. Experts don’t recommend immune boosters be taken as they can have a negative effect in the body. Several conditions like allergies are associated with an already overactive immune system and immune boosters can make symptoms much worse. Beta 1,3/1,6 glucans are not immune boosters but balance and normalize the immune response making for a strong immune system. One study that allergy sufferers taking beta 1,3/1,6 glucans the severity of their allergy symptoms, runny nose and itchy eyes reduced and quality of life improved.
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VITAMIN C MAKES THE FLU SHOT WORK BETTER Vitamin C also known as ascorbate and ascorbic acid is the most important immune vitamin. Vitamin C protects us from viruses, bacteria and cancer invasion. Vitamin C has been found to increase antibodies. Antibodies are produced to teach your immune system to recognize a virus and kill it quickly if you are exposed to that same virus in the future. Only 9 percent of North American’s are getting enough vitamin C in their diet. Vitamin C protects against viral infections by causing the immune system to send out special immune cells (phagocytes) that engulf and destroy invaders. In the elderly simply taking 500mg of vitamin C per day for 10 days before a flu vaccine will cause the immune system to make more antibodies to the vaccine thereby improving the benefit of the vaccine. Many older individuals do not benefit from vaccines because their immune system is too weak to make antibodies. Vitamin C also dramatically improves natural killer cells, the cells that destroy cancerous cells. Buffered vitamin C shown on the label as magnesium ascorbate, potassium ascorbate, calcium ascorbate is far more absorbable forms and much easier on the stomach than straight ascorbic acid or ascorbate.
ZINC: THE THYMUS BOOSTER The thymus gland is like the commanding officer of a very large army. Without a healthy thymus, the immune system can’t do its job. Zinc is the most important mineral to the thymus gland. It is so important that if you have an undersized or malfunctioning thymus just simply taking zinc citrate can reverse or rejuvenate the thymus. Over 300 enzyme systems in the body require zinc. As little as 10mg of elemental zinc per day given to the elderly was found to improve the action of T-cells, immune cells that attack invaders. Zinc’s antiviral activity was looked at in 37 cold-infected people in a double-blind, placebo controlled study where zinc citrate was given over 7 days. After 1 week over 85% of the participants were symptom free compared to half the group not taking zinc. Zinc deficiency causes a reduction in T-cells, natural killer cells and thymic hormone which are all important components of a healthy immune system.
SIMPLE STEPS TO KEEP YOU WELL Remember to wash your hands with soap and water often throughout the day as most viruses and bacteria enter the body because we touch our eyes, nose and mouth with infected fingers. Do not use antibacterial soaps as Tuft’s University researchers found that over time these anti-bacterial agents are making super-bug strains of bacteria. Drink several glasses of water to stay well hydrated. The fluid around your eyes, nose and mouth are rich in immune army cells that destroy invaders but if we are dehydrated they can’t do their job of protecting us. And, reduce your consumption of sugar. One teaspoon of white sugar will turn off your immune army for 6 to 8 hours. Lorna Vanderhaeghe is the author of 11 books. With degrees in biochemistry and nutrition she is a nutritional medicine expert. Her first two books were written on the immune system including The Immune System Cure and Healthy Immunity. Visit her website at www.healthyimmunity.com for more information. HEALTHY DIRECTIONS December/January 2013 19
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Top Arthritis Friendly Foods
By Nicola Kempinska, BKin, BA, ND Did you know that the key to helping fight pain and stiffness associated with arthritis might be right in your kitchen cupboard? These days, more and more people are looking for natural ways to reduce the symptoms associated with chronic pain, without the possible side effects associated with medications. Arthritis can be debilitating, and one of the biggest problems is controlling the pain. Research is building to show that natural foods, at therapeutic doses, can be just as effective if not more effective than commonly used NSAIDs (Non-Steroidal Anti-Inflammatory Drugs) without the risk of adverse side effects. Read on to see how some of the foods that make up savoury sauces and tasty treats, can be used therapeutically to lessen pain and stiffness, reduce inflammation, and help those with arthritis lead more active, painfree lives.
TART CHERRIES This sour-tasting fruit, best known as the key ingredient in cherry pie, is showing promise at reducing chronic inflammation and arthritic pain. There are a number of research studies showing benefit for both osteoarthritis (OA) and rheumatoid arthritis (RA), with recent researchers even going as far as to suggest that tart cherries may have the highest anti-inflammatory content of any
food. The inflammation benefits are important for those with chronic pain, as well as with athletes and active adults, as research shows that individuals drinking tart cherry juice while training for a longdistance run reported significantly less pain after exercising than those who didnâ€™t. It appears to be the high content of the antioxidant, anthocyanin, in tart cherries that is specifically linked to a decrease in pain and inflammation at levels comparable to some pain medications.
OMEGA-3 In the body, we house both inflammatory and anti-inflammatory fatty acids. We need to have a certain level of anti-inflammatory fatty acids in order to augment the inflammatory pathway and minimize irritation, swelling, and pain. Omega-3 fatty acids found in fish oil contain natural inhibitors of the pro-inflammatory enzyme cyclooxygenase (COX), reducing joint tenderness in RA and decreasing reliance on NSAIDs for symptom relief. Omega-3
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supplementation, particularly the “EPA” component of omega-3’s, may also alter certain proteins associated with the development of OA, offering amelioration of symptoms associated with the disease.
EXTRA VIRGIN OLIVE OIL (EVOO) Research studies have shown that a specific ingredient found in EVOO – oleocanthal – prevents the production of pro-inflammatory cyclooxygenase (COX) enzymes, the same way NSAID’s work. By inhibiting these enzymes, the inflammation and pain associated with the COX enzyme is reduced. When choosing an EVOO, pay attention to how it feels when you swallow it. It is the intensity of the “throaty bite”, or peppery sensation felt at the back of the throat that is directly related to the amount of oleocanthal it contains.
GINGER Ginger has been shown to reduce joint pain and alleviate joint stiffness, acting as an anti-inflammatory and analgesic. A number of studies have concluded that ginger, which contains the active ingredient gingerol, has a significant joint-protective effect. Gingerol is extremely effective at inhibiting cyclooxygenase (COX), one of the key enzymes involved in the inflammatory pathway. Studies show that the gingerol compounds also inhibit the production of PGE2, an important mediator in joint inflammation. Researchers have concluded that ginger extract may be a suitable replacement for NSAIDs for those suffering from osteoarthritis. Additionally, ginger is high in antioxidants, which also helps with pain reduction over time.
TURMERIC Last but definitely not least is the ‘super-spice’ known for making curries and sauces yellow in colour. Turmeric, and more specifically its active ingredient curcumin, may be a key component in reducing arthritic symptoms. Curcumin is shown to reduce pain and stiffness, lessen joint inflammation and destruction, and improve physical functioning in those suffering from osteoarthritis and rheumatoid arthritis. Curcumin has been shown to inhibit the production and excessive activity of cyclooxygenase2 (COX2) and other enzymes involved in the inflammation process. New research published in 2012 showed that curcumin, in a highly bioavailable form, was more effective than the commonly prescribed NSAID drug (Voltaren) at alleviating active RA symptoms, including joint swelling and tenderness. The best part about these findings was that those who supplemented with curcumin only, experienced no adverse effects. Take advantage of these highly effective, easy to take “super foods”, and take control of your pain. Try out some of these natural options and see what works for you. Remember that as with many natural substances, some of these foods take time to build up in the body system and provide effective symptom relief. It is important to note that every individual is different, and knowing the right ratio of nutrients and dosage of these foods is important to reap the benefits without any negative side effects. Have a licensed Naturopathic Doctor assess your needs and set you up with the most effective supplements making sure they won’t interfere with any current medications or health conditions. You can reduce inflammation and arthritic pain naturally and get back to the things you love doing without worrying about “paying for it” with pain and inflammation afterwards! Nicola Kempinska BKin, BA, ND practices Family Medicine, with a special interest in Anti-Aging Medicine, Women’s Health, and Pain Management. Nicola has additional training in Facial Rejuvenation Acupuncture, Mesotherapy & Injection Therapy for Anti-Aging & Pain Management, and First Line Therapy Weight Management. Contact her at: DrKempinska@gmail.com or 647.244.6454
HOT HOMESTYLE LIME AND GINGER TEA A relaxing way to ensure ginger in your daily diet for reducing inflammation is to take it in tea form. Treating yourself to a warming cup of lime and ginger tea can help aid indigestion and offers vitamin C. Used as a traditional cold and flu remedy. Perfect for a cold night or an on-coming cold.
INGREDIENTS 8 thin slices raw ginger or 2 tablespoons grated fresh ginger 2 cups water 2 tablespoons lime juice or juice from half a lime 2 tablespoons honey, or agave nectar, or to taste
DIRECTIONS Peel the ginger and slice thinly or grate to maximize the surface area. This ensures a more flavourful ginger tea. Boil the ginger in water for 15 minutes. Boil longer for a stronger tea. Remove from heat and add lime juice and honey (or agave nectar) to taste. Steep for another five minutes for the flavours to blend and the tea to cool. Strain and serve with lime wedges.
A FEW WORDS OF CAUTION The seeds of all citrus fruits are poisonous and if ingested in large quantity (even a small handful) can be fatal. So, avoid chewing or swallowing the seeds when you use limes. HEALTHY DIRECTIONS December/January 2013 21
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Green Gift Guide 2 BEGIN AGAIN’S GREEN TEETHING RING (AGE 6 MONTHS+) BeginAgain’s Green Ring™ is the next giant step in eco friendly toys. This eco-toy is 100% compostable, made in the USA from plants – a corn starch bio-resin and wood material called Green Dot. Green Ring™ is safe, soft and naturally scented, dishwasher safe, yet transforms into compost at the end of its life. Perfect for teething and grasping, the 3” maple wood ring is encircled by soft corn starch bio-resin. www.beginagaintoys.com
1 ETÓN RUKUS SOLAR BOOMBOX (TWEEN AND TEEN+) Make sure you always have the right soundtrack with the Etón Rukus, a portable boombox with solar panel and Bluetooth compatibility. Pair any Bluetooth-enabled device, from Smartphones to tablets, to easily stream music wirelessly - and never run out of power (the device also comes with an AC adapter for easy charging on rainy days). Equipped with a solar panel that allows you to take your favorite music mobile. Charges most devices that use a USB cable. Rukus is available at Amazon.com, and Etón online store. ShopEtonCorp.com
AWARD WINNING 100% NATURAL PURE HAZELWOOD NECKLACES (ALL AGES) Beautiful Pure Hazelwood necklaces made from hazelwood beads are as effective for adults as they are for babies and children. Client testimonies confirm hazelwood relieves or soothes: heartburn, gastric reflux, teething, skin problems (psoriasis, acne, eczema), arthritis, osteoarthritis, constipation,migraines, cavities or any ailment associated with oxidant stress and/or acido-basic unbalance. www.purehazelwood.com
BEANPOD CANDLES (ECO SAVVY GIFT OR WINTER DECORATING) Beanpod candles are made in the USA of biodegradable soybean wax and are available in an array of beautiful colors and enchanting fragrances. With holiday fragrances like Crimson Berry and Holiday Memories, Beanpod Candles are welcoming, cheery and appealing to the senses. www.beanpodcandle.com
22 HEALTHY DIRECTIONS December/January 2013
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Weight Management Tips to
Avoid the Holiday Bulge
By Christina Bjorndal, ND
It is that time of year again – where we throw caution to the wind with our diet and tend to overindulge in sugar-laden food and maybe a little too much wine. Do you notice that you are more susceptible to catching a cold or flu during the holidays, your have lost your “get up and go” or your overall health isn’t as vibrant as it was a few short months ago? Many people take for-granted the effect that diet has on our health. Is it any wonder that people have increased or aggravated health concerns from October to April? Look at what we, as a society do to ourselves: October – Thanksgiving and Hallowe'en – we overindulge in sugary, chemical laden foods that are devoid of vital life energy. November – start celebrating Christmas early with parties (i.e. increased alcohol and sugar consumption). December – Christmas or Hanukkah – more sugar and alcohol. January – recovering and busy eating up all those leftovers from December. Some start with a "New Year’s resolution" to eat better February – Valentine's day, more chocolates . . .or so the media tells us that we 24 HEALTHY DIRECTIONS December/January 2013
need to celebrate this way. March/April – Spring break or Easter – another "chocolate" holiday. Let us get back to basics or nature. and remember the true meaning of all these holidays. The first step to surviving the holidays is to always remember that diet is the foundation of health! You are what you eat, what you absorb and what you don’t excrete. The key to managing your weight during the holiday season is to address five key areas: what you are eating, how you are eating, what is eating you mentally, emotionally and spiritually, your stress levels, your physiology and exercise. In terms of what you are eating it is important to recognize that many diets consist of too much red meat, saturated fat, sodium and alcohol; such a diet provides less nutrition per calorie consumed than does a wholesome diet of natural foods. The decreased consumption of vegetables and complex carbohydrates means a lower intake of vitamins, minerals and fiber. Research has linked many well known diseases (i.e. obesity, cardiovascular disease, kidney disease, diabetes, autoimmune diseases, cancer, behavioural problems) with poor diet.
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Perhaps you don’t consider yourself as being at risk for developing a serious disease, yet you experience the following symptoms: fatigue, headaches, mood swings, indigestion, constipation, skin problems, menstrual discomfort and weight problems. These symptoms not only interfere with your ability to fully enjoy life, they are early warning signs for future problems. Eating a healthy diet can improve these complaints, as well as, protect you against serious disease. How you eat your food is as important as what you are eating – are you someone who finishes their dinner in two bites. Or when you do take a bite is it “chomp, chomp, swallow”? If so, this is one area you can easily improve. It is very important to chew your food thoroughly. I find that in our “fast food nation” many people forget that the digestive process actually starts in the kitchen with the sense of smell when we are cooking our food. This sense of smell triggers our brain and sends the message to our stomach that food is coming. The stomach, in turn, prepares for the arrival of food. When we take the time to chew our food thoroughly, put our fork down between bites and not rush, we are able to adequately process our food so that it can be broken down into micronutrients or “fuel” that our body needs to survive. Now, given the basic mathematics that 3500 calories = 1 pound – it stands to reason that either increasing your output (ie exercise) or decreasing your intake by 500 calories/day will result in weight loss of 1lb per week. This doesn’t always happen because one might have an underlying physiological condition (thyroid or adrenal) or they may not be addressing the real reason why they are eating in the first place. As a naturopathic doctor, I feel that an individuals relationship with food is an important factor in managing one’s weight and overall sense of well-being. To me, it boils down to: your ability to cope and handle stress, your negative self talk/thought processes and not being in the moment, your ability to listen to the messages from your body and your self esteem or sense of self love. For example, the full signal sent from your stomach to your brain typically takes 20 minutes. It is also interesting to note that we have approximately as many nerve endings in our entire digestive tract as we do in our spinal column. This is why it is important to learn to trust our “gut reactions” or intuition. Also, serotonin, an important neurotransmitter responsible for regulating mood, also affects our weight given the amount of nerve endings we have in our digestive system. This is an important point to keep in mind as many anti-depressants, known as selective serotonin reuptake inhibitors (SSRIs), have the unpleasant side effect of weight gain. I have to warn you when you start to eat better you will experience the following effects: more energy, decreased cravings, better digestion, improved concentration, increased ability to handle stress, glowing hair, skin and nails and painless menstrual periods. Contact a naturopathic doctor to customize a nutritional plan for you today. Christina Bjorndal, ND, practises at the Natural Terrain Naturopathic Clinic in Edmonton, Alberta. Visit www.drchrisbjorndal.com HEALTHY DIRECTIONS December/January 2013 25
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Enjoy Winter Activities with Less Knee Pain
Help for Osteoarthritis The winter months offer no shortage of fun-filled seasonal activities. Unfortunately, many Canadians are sidelined from participating in the things they might normally like to do this time of year, such as cross-country skiing, snow-shoeing, indoor tennis or even going away on vacation. People with chronic pain due to osteoarthritis (OA) of the knee, for example, often avoid even simple things such as visiting family and friends over the holidays. Chronic pain is persistent, often lasting more than three months. When associated with OA of the knee, the pain can be debilitating, compromising mobility and leaving sufferers feeling susceptible to injuries — and isolated from getting out and doing the things they enjoy. For the 10 per cent of Canadians the Arthritis Society of Canada says are living with OA, managing chronic knee pain can be challenging. What may pose even more difficult is finding a safe and effective way
to alleviate the pain so that they can continue to stay active. The most common kind of arthritis, OA is a progressive, degenerative disease of the joint. In the knee, tissues are unable to repair themselves, causing cartilage and bone to erode, resulting in stiffness, swelling and severe pain in the joints. With time, the condition can result in chronic pain, so speaking with a doctor or specialist is critical to ensure that a pain management plan is established.“Ongoing pain and stiffness in the knees should not be ignored or accepted as a sign of aging. If someone finds they can barely walk upstairs, let alone participate in the activities they once enjoyed, it is important they speak to their doctor as it could be the result of a serious condition that requires treatment,” says Dr. Philip Baer, rheumatologist. “Developing an individualized treatment plan can help patients better manage their pain so they can get on with their lives.”
Following these tips can help you better manage OA knee pain – so that you can get back to enjoying the activities you'd like to do this winter:
SHED THE POUNDS If you are carrying excess weight, adjusting your diet to include more servings of fruits and vegetables and lower-calorie foods, for example, can help you slim down. Losing just 10 lbs can take pressure off knee joints, reduce pain and help improve overall physical function.
GET MOVING Exercise and physiotherapy can help improve muscle strength and joint stability. Low impact movement, such as practicing yoga and engaging in meditative activities, can also help you cope with pain. Do be mindful of your physical limitations and work within them, so as not to over-exert your sensitive knees.
Nominations are open for the 2013 Ontario Organic Awards! This is your opportunity to recognize and celebrate innovation in organic agriculture in Ontario. Awards will be given to individuals and businesses which show consistent and pioneering hļ#ruwv#zlwklq#Rqwdulrġv#rujdqlf#vhfwru1# Nominations are welcomed from industry and public alike. Printable nomination forms can be found online at www.organiccouncil.ca/awards2013 ru#fdq#eh#Ľ#oohg#rxw#rqolqh#dw# www.organiccouncil.ca/initiatives/awards/ nomination The nomination deadline is December 15th, 2012. This year there are 10 awards across production, marketing and lifetime achievement categories.
26 HEALTHY DIRECTIONS December/January 2013
Organic Dinner & Awards Ceremony Saturday February 2, 2013 6pm – 10:30pm River Run Centre Guelph, Ontario The Organic Council of Ontario welcomes all those working within the organic sector as well as interested individuals to attend. Tickets are $40 for OCO-members, award nominees and students or $45 for non-members.
Tickets are available by calling the Organic Council of Ontario at 519-827-1221 or online at www.organiccouncil.ca/register
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Talk the talk — so you can walk the walk Speak with your doctor to learn about the options available to relieve pain and improve functionality. An open dialogue will help you to better understand your condition— and best treatment option. When discussing treatment options, be sure to discuss the pros and cons of each type, including side effects and possible addictive properties.
BRACE YOURSELF Wearing a knee sleeve or brace is shown to provide relief from inflammation and joint pain, and can provide some added support during activities. www.newscanada.com
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–Travel & Explore
Great Destinations Guide
Pretty River Valley Country Inn One of Ontario’s Finest Inns, on the Niagara Escarpment near Collingwood. An Eco, Agro-Tourism destination with a Certificate of Excellence from Trip Advisor! Relax, re-energize and reconnect at the Inn. Member of Ontario's Finest Inns. Proud lodging partner of Scandinave Spa. Nottawa, Ontario www.prettyriverinn.com firstname.lastname@example.org 1-855-445-7598, 705-445-7598 529742 Osprey - Blue Mountains Townline RR#1
Scandinave Spa Blue Mountain The award-winning Scandinave Spa Blue Mountain is renowned for the outdoor Scandinavian Baths experience. Guests spend hours soaking whilst enjoying the serenity of the surrounding natural environment. Minutes from Collingwood & Blue Mountain Resort, the year-round experience offers Registered Massages, Getaway Packages & a delicious Bistro. Open daily from 10am-9pm. Blue Mountains, Ontario www.scandinaveblue.com 705-443-8298 ext. 204152
Scenic Caves Nordic Centre Scenic Caves Nordic Centre located on the Niagara Escarpment high atop Blue Mountain, offering panoramic views of Georgian Bay. A true winter wonderland of activities awaits you and your family. Re-connect with nature and get outdoors to explore 27 kms of cross country skiing and 8 kms of snowshoe trails for all levels. Hike across the 420’ Suspension Bridge. Rental equipment available, warming hut, food-beverage services.7 days per week, 9am to 5pm December-March. www.sceniccaves.com 260 Scenic Caves Road Collingwood, Ontario, 705-446-0256 Great Destinations Guides: Word ads are 30 words for $90.00, or a logo with 50 words for $200.00. email@example.com 28 HEALTHY DIRECTIONS December/January 2013
Destination Collingwood: Secret Retreats Revealed By Julie Card Collingwood and The Blue Mountains have been known as a four season paradise for decades, fortunate to have the Niagara Escarpment as a back drop to Ontario’s largest ski resort, Blue Mountain and the crystal clear waters of Georgian Bay as the foreground attracting active individuals in their pursuit to a healthy lifestyle whether it be for a weekend or a lifetime. Because of the region’s close proximity to large urban centres being only an hour and a half to two hours away from the GTA it’s easy to hop in the car and get away for a day trip or to escape for a weekend getaway. There’s no shortage of options when it comes to outdoor activity in the region whether you are new to winter sports or a seasoned weekend warrior. Nowhere else in Ontario can you snowshoe across Ontario’s largest suspension footbridge while enjoying a spectacular 10,000 square kms panoramic view of Georgian Bay and the surrounding area. Scenic Caves Nordic Centre offers 8 kms of snowshoe trails and 27 kms of professionally groomed cross country trails suitable for both classic Nordic skiing and skate skiing. Open 7days a week from December through to March, you can bring your own equipment or rent and the staff are very helpful if you are new to either sport. The trails are well marked and maps are also available. On Saturday, February 2nd, 2013 NordicFest, Ontario’s cross country ski and snowshoe festival returns to Scenic Caves Nordic Centre. You can join hundreds of outdoor enthusiasts from beginner to expert skiers and snowshoers for a fun and inexpensive day on the trails, test the latest skis and snowshoes from major manufacturers and participate in fun activities. For more information visit: www.sceniccaves.com.
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Top Left: The Eucalyptus Steam Room at Scandinave Spa, Bottom Left: The Bar Footbridge to Scandinave Spa Top Right: Pure Organic Food and Juice’s Spring Rolls with shiitake mushrooms, carrots, mint and zucchini vermicelli in a coconut-mango wrap Bottom Right: Pure Organic Food and Juice Bar owner Sam Buob Photo Credits: Julie Card
For the wine lover a winter wine tasting adventure could be just the ticket for you and a friend too. Georgian Hills Vineyards has paired up with Free Spirit Tours to offer a one hour snowshoe experience finished off with a winter wine tasting. Book a snow day in apple country and enjoy a picturesque guided snowshoe tour in the Kolapore Uplands Wilderness Area on the world renowned Bruce Trail. Then cozy up by the fireplace at Georgian Hills Vineyards and savour four local wines paired with local cheeses, a quintessential Canadian experience! Tours can be booked through Free Spirit Tours (705) 444-3622 or through Activity Central (705) 443-5522. Visit: www.georgianhillsvineyards.ca No visit to Collingwood and the surrounding area is complete without a visit to Scandinave Spa. The Scandinavian baths are renowned for their ability to cleanse the skin and provide a sense of well-being. Relax in the Finnish Sauna, Norwegian Steam Bath, Thermal & Nordic Waterfall as well as Hot Baths & Cold Plunges. Complete the experience by enjoying the serenity of the Solaria, relaxation areas and outdoor fireplaces. There is also a Bistro on site catered by Café Chartreuse. Leave the kids at home for this one because it’s adults only. Tip to day trippers - if you have a flexible schedule, plan to go on a Monday or Tuesday in high ski season between Christmas and March Break to avoid waiting for the baths. The owners and staff at Scandinave Spa pride themselves on providing an excellent relaxation experience for their guests and limit the number of visitors into the baths at any one time. First come, first served. Visit: www.scandinave.com
All of this winter activity can work up an appetite and if you’re a raw foodie, you’re in luck because Pure Organic Food & Juice Bar will definitely delight you offering a wide array of smoothies ranging from green to chocolate superfood and you can order an extra boost by including ingredients like bee pollen, maca and Irish moss to name a few. Their dining menu (which you can also order to go) includes some amazing dishes that are not only beautiful, but also super good for you like their spring rolls – marinated shitake mushrooms, mint and zucchini vermicelli in a coconut-mango wrap or you can temp your taste buds with their truffle pasta which is made from homemade zucchini noodles, nori, fresh herbs in a white truffle cream sauce. Their guac plate is a local favourite. Visit: www.purefoodbar.com. Before you leave the area and head back home make sure you take in a quick trip to the Craighleith Heritage Depot which is now a museum. In a quick 20 minute visit you can take in the history of the ski industry in the region. It’s nostalgic, interesting and well worth your time. Visit: www.thebluemountains.ca/CraigleithHeritage-Depot.cfm Julie Card is the owner of www.mycollingwood.ca a web based community portal dedicated to highlighting fun and exciting experiences in the region. Visit www.mycollingwood.ca for a full range of winter events and activities, as well as dining and accommodation options in the Collingwood and Blue Mountains Region.
HEALTHY DIRECTIONS December/January 2013 29
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How to Prevent
The Winter Blues
By Andrea Hornyak, BA (Psychology), ND For most of us, after the clocks are set back one hour in the fall, our mood seems to go with it. The winter months can start the onset of sadness, decrease in energy levels, difficulty concentrating, oversleeping, loss of interest in certain activities, food cravings, and weight gain. While the cause of this decrease in mood is linked to lack of sunlight, other factors that contribute include a poor diet, food sensitivities, lack of exercise, negative thinking, a sluggish metabolism, toxin overload, and various nutritional deficiencies (vitamin C, vitamin D, certain B vitamins, essential fatty acids, calcium, zinc, etc.). The best thing to do all year round, but especially in the winter months, is exercise! Only 20 minutes a day, such as walking, swimming, and weight training, can make a big difference in your energy and mood. Try to exercise outside as much as possible, as your exposure to sunlight can really help to make you smile! Exercising helps release mood hormones, including dopamine and serotonin. Yoga and meditation can also help decrease stress and help you focus on the positives in life. Winter is only here for a few short months, so start looking forward to the change in temperature and snow! Take up a new sport like ice-skating, skiing, sledding, or plan to build a snowman. These fun outings help manage stress until the warmer weather returns. Our thoughts often form our lives, so it’s important to focus on the positives. Instead of saying to yourself, “I wish I had money for that” say “I have an abundance of money”. Write down several phrases and act as though you already have everything you want! 30 HEALTHY DIRECTIONS December/January 2013
Read this over daily, like an affirmation, and watch your life change for the better. Create something to look forward to, like a party, a spa date, a special dinner, or a trip! Make plans to spend a few hours with close friends and family. These plans can help you stay motivated with your exercise and diet, as well as keep you happy. Or take the time to learn something you’ve always wanted, like take a cooking course, singing, painting, or jewelry making! Having a new hobby you truly enjoy and look forward to can make a big difference during the cold months. It is important to take time for yourself! Watching your diet is key, especially around the holidays. This can be difficult for those of us who are tempted by office food and family parties. Indulging in a small amount of something you love isn’t always bad, but remember to keep your metabolism in check by exercising, drinking at least 8 cups of water throughout the day, and getting enough sleep. Aim to go to bed by 10:30pm and wake around 6:30am. This routine will give you much needed rest, as well as help you to have enough time to exercise in the morning and eat a good breakfast. It’s all right to have an occasional coffee, but try to make sure it’s organic (as it’s a high pesticide crop) and limit the sugar you add. Likewise, try to consume no more 2 servings per week of alcohol. This will decrease the amount of stimulants you are taking in, and help with your liver metabolism of these drugs. Did you know that for every cup of caffeine you consume (which includes coffee, tea, and soda), it rids your body of 2 cups of
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water? That means, if you drink 2 cups of coffee per day, and 6 cups of water, you’re only getting approximately 2 cups of water. This creates dehydration, which shows up as dry skin, constipation, headaches, poor metabolism, and a host of other problems! Try drinking one cup of water every 2 hours throughout the day. Remember, drink more when exercising too. Have adequate protein in your diet, such as turkey, chicken, cottage cheese, nuts, low-fat cheese, eggs and beans. Fish should be limited to once per week, and each type should be eaten only once per month. These types of protein contain lots of tryptophan, a hormone that helps to produce serotonin, which increases your mood. Avoid high glycemic foods that make your energy plummet, which contain a low amount of essential nutrients. These include sugar, white bread, white rice, and processed foods. Instead, eat a piece of fruit rather than drinking fruit juice, and choose healthier grains like kamut, quinoa, and spelt. These foods also contain more fibre, which will helps stabilize blood glucose and combat fatigue. See a licensed naturopathic doctor, as we can recommend an individualized protocol of specific vitamins and herbs to balance your body’s hormones, improve your mood, and help your own body increase its energy by improving liver function. Look into getting tested for food sensitivities with your naturopathic doctor. Eliminating food sensitivities can help elevate your mood, improve digestion, and increase memory and concentration. An individualized detoxification after the holidays is also a great way to rev up metabolism and increase liver function. An excess toxic load can create long-term
issues such as depression, anxiety, memory impairment, and chronic fatigue. A naturopathic can provide an individualized treatment protocol including botanical medicine, homeopathy, nutrition, and acupuncture.
Andrea Hornyak is a licensed Naturopathic Doctor in Burlington, Ontario. She has been in private practice for over 6 years at her clinic called Vital Force Naturopathic Medicine. Andrea has special interest in mood disorders, acne, eczema, headaches, and fertility. Contact her at firstname.lastname@example.org or 905-332-7447.
Naturopath Listing Guide Need Health Advice? Seek A Naturopath.
Naturopathic doctors are highly educated primary care providers who integrate standard medical diagnostics with a broad range of natural therapies. Find a naturopath in your area. Visit: HeathyDirections.com (Find a Naturopath)
andrea Hornyak, BA (Psychology), ND
nahida Jamal, BHSc, ND
Weight Management, Digestive Health, Men's/Women's Health, Pediatric Health, Sports Injury Rehabilitation
Vital Force Naturopathic Medicine Dermatitis, Fertility, Headaches, and Mood Disorders email@example.com
Trinity Health Clinic
www.trinityhealthclinic.com Call: (416) 519-5527
Call: (905) 332-7447
MISSISSAUGA & ETOBICOKE (Border)
Ian Koo, BSc, ND
moira Kwok, ND
Insight Naturopathic Clinic & Simcoe Place Health Clinic
1891 Rathburn Rd. East Dermatology & Gastrointestinal Health,Weight Loss, Arthritis www.naturopathicEssentials.com
Call: (905) 290-0850
Women's Health, Fertility, Digestive Concerns, Adjunctive Cancer Care, IV Therapy
www.moirakwoknD.com Call: (416) 322-9980 or (416) 599-9000
OTTAWA Ellen Simone, BPHE, HD, ND
General family practice: Women's health, pediatrics, mental/emotional health, homeopathy Alta Vista Chiropractic & Massage Clinic 1690 Bank St. / Call:(613)731-5775 Somerset Health and Wellness Centre 190 Somerset St. West / Call:(613)627-3880
Yuri murakami, ND
Yuri's Village Naturopathic Clinic Yuri specializes in treating autism, mental and emotional issues using homeopathy, nutrition, and traditional Japanese & Chinese medicine.
www.yurisvillage.com Call: (416) 466-5773
TORONTO pamela Frank, BSc(Hons), ND
Forces of Nature Wellness
13 years of specializing in women's health issues: PCOS, endometriosis, PMS, menopause and infertility
adrian nasager, ND
MD Direct /Jaconello Health Centre Integrative Medicine, Heart Disease & Diabetes, Stress & Fatigue, Hormones, Detoxification
Call: (416) 922-2000
Call: (416) 481-0222
WOODBRIDGE Quinn Hand, BHSc, ND Q Wellness
Women's Health, Fertility, Hormonal Health, as well as, Sports Medicine.
www.qwellness.ca Call: (416) 485-9000
Linda Brown, BA, ND, R.BIE Scott Health Centre BodyTalk, Emotional Freedom Technique, Allergies & Sensitivities www.HealingSpiritnD.com
Call: (905) 851-2216
Seeking New Clients for Your Growing Practice?
Make a booking in our Naturopath Listing Guide. Call 1-877-276-1849 or e-mail: firstname.lastname@example.org HEALTHY DIRECTIONS December/January 2013 31
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Help for Winter Eczema Raisa Weisspapir, H.D., D.H.M.S., M.D. ( Europe )
I have struggled with winter eczema, since I was a child. Now, at 34-years-old, I am 13 weeks pregnant and I noticed small red itchy patches of skin appearing. Can homeopathy help me and is it safe to take during the pregnancy?
Yes, homeopathy is a very safe and gentle medicine to use during the pregnancy, while nursing and for the new born baby. In my experience homeopathy is very helpful to relieve flair ups of eczema quickly, to prevent future flair ups and over the long term, to heal inside out.
The most common types of eczema are atopic eczema, which may be associated with asthma or hayfever (especially in children) and allergic contact eczema, when the body's immune system reacts against a substance in contact with the skin. For example, an allergic reaction may occur to nickel, which is often found in earrings, belt buckles and jeans buttons. Most experience similar symptoms, like red itchy patches of skin, inflamed areas of skin that might have blisters and weep (ooze liquid). Or dry patches of skin with white dry scales. Many kids will have eczema located mostly in the folds of the skin, like behind knees, in elbow creases, on the neck or behind the ears. Various factors can make eczema worse. One of the most common triggers is food. For example: oranges, milk, eggs, soybeans, fish and wheat. The second most important trigger is stress. During periods of long lasting stress, your body produces a hormone called cortisol which can affect the digestive system and cause disbalance of friendly bacteria. Stress can also overstimulate the adrenal glands and exhaust them, causing adrenal fatigue. A chain reaction can lead to a lower
immunity and various diseases including eczema. Inhalants, like dust mites or pollen, also can trigger eczema to flair up along with other allergy symptoms (like sneezing, runny/stuffy nose, itchy eyes, sore throat). Other triggers are the hormonal changes during pregnancy and thyroid problems. Frequent bathing, over-washing of hands, dry climates, cold weather can also cause a flare-up, as well as infections (staph, streptococcus, herpes simplex, candida). The skin is the largest organ in your body. No matter what you slather on the outside of you, not much will improve unless you care for the inside of you, too. Good quality probiotics (good bacteria for your gut) are a very important factor in keeping the immune system healthy. Apply only natural and high quality skin care products to your face and body. Natural moisturizing creams and lotions formulated specifically for skin with eczema can be helpful. Keeping your skin clean is important, but over-cleansing can strip your skin of moisture and actually make eczema worse. Emotional stress and upset can exacerbate skin problems, especially eczema. Dealing with your stress in healthier ways than stuffing emotions or letting minor annoyances stress you out. Try thai chi, yoga, dance or other form of regular exercise. Walking each day will help more than you may think (take your dog with you!). There are many alternative therapies can help you to relieve the stress, like acupuncture, massage therapy, herbal medicine, reflexology. My favourite one is homeopathic medicine that cures a patient not just the disease. An oatmeal bath is one of the most helpful healing remedies at home. Oatmeal contains special natural elements: saponins, polysaccharides, fats and proteins. They help to sooth skin and alleviate itching and inflammation, cleanse the skin naturally and help protect skin from potentially irritating substances, including allergens. Grind four cups of oats into a powder (or more) in a blender. Add this powder to your bath using warm water, since hot water can make eczema worse. Take a soak in the oatmeal bath for 15 minutes – 20 minutes. Then, rinse thoroughly with warm water and pat yourself dry.
“When the body talks to itself it can heal itself. Healing really is that simple.” BodyTalk is a revolution in health care. It works gently to restore the body’s innate ability to heal, and this simple approach has proven to be so effective that BodyTalk is the fastest growing health care system in the world today.
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Nature's Most Immune Protective Superfoods By Renita-A Rietz There is a natural response we all have once the chill of fall weather sets in and we anticipate the cold days of winter. We start stocking up on natural remedies for cold and flu season. While many of these remedies undoubtedly work, there are three powerful super foods that should not be overlooked. Camu camu berries, amla berries and andrographis all have a rich history as immune enhancing powerhouses. Andrographis paniculata or kalmegh is an herb native to tropical Asian countries and has been used in Ayurvedic, Siddha and Traditional Asian Medicines as a nutritive herbal tonic for a wide variety of issues ranging from inflammation to viral infections, immune health, liver health and upper respiratory tract infections. One of its key compounds known as andrographolide is what gives it its characteristic bitterness along with providing immune support. Studies have shown that andrographis is equally effective when taken both preventatively or at the onset of a cold. In one double blind, placebo controlled three month study on 107 individuals given an extract of andrographis, the results showed a marked difference between the placebo-group and the andrographis-group suggesting that andrographis is indeed very effective at increasing resistance to the common cold. In another study evaluating the effectiveness of a standardized extract of andrographis on the symptoms of the common cold once already active such as tiredness, sleeplessness, earache, sore throat, nasal secretion, phlegm and frequency of cough, andrographis proved to be highly effective at reducing the prevalence and intensity of all symptoms beginning in the second day of a five day treatment protocol with no adverse effects. Given the efficacy of this herb it is easy to understand that in the European market this remedy outsells even vitamin C supplements during cold and flu season. While these studies utilize an extract of the herb, one teaspoon in a powder form of the whole dried herb can easily be incorporated into one’s daily morning smoothie.
Another incredible addition to a cold and flu prevention protocol is Ayurveda’s answer to whole food vitamin C, a small green berry known as amla, amalaki or Indian gooseberry. While amla is most commonly combined with the herbs bibhitaki and haritaki in the tridoshic Ayurvedic tonic known as triphala, it is also very beneficial on its own as an immune protective superfruit. This rejuvenating fruit is also traditionally used for improving appetite, balancing blood sugar, as a gentle cleansing tonic for the colon and as an antimicrobial agent. Beyond ascorbic acid (vitamin C) amla contains a wide array of polyphenols known for their importance in reducing oxidative stress and free radical damage. Lastly, turning to the wisdom of the indigenous people of the Amazon, camu camu berry outshines even the magnificent amla berry in terms of vitamin C content in whole food form. While there are many different concentrations, drying and processing methods of this precious berry available, a 30:1 concentration will yield a whopping 12 times the RDI of vitamin C in just one teaspoon of powder. That is 720 mg of whole food vitamin C per serving. This berry also offers a unique host of antioxidants that have been shown to aid with allergies, inflammation and of course provide antioxidant support. The question on everyone’s mind is undoubtedly how best to consume these novel super foods and where to find them. While andrographis is bitter and amla and camu have a sour and tart flavour profile, I would recommend consuming them in whole food form every morning in an immune supreme smoothie. This is a fast and easy way to smuggle in these incredible foods while benefiting from the hundreds of other compounds that synergistically are offered when taken in this form. The added bonus to protecting yourself from cold and flu season – boundless energy, strength and stamina for the day ahead.
Three Essential Superfoods for Cold & Flu Prevention
www.organictraditions.com 34 HEALTHY DIRECTIONS December/January 2013
Available At Your Favourite Health Food Store
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Grow Young with HGH From the landmark book Grow Young with HGH comes the most powerful, over-thecounter health supplement in the history of man. Human growth hormone was first discovered in 1920 and has long been thought by the medical community to be necessary only to stimulate the body to full adult size and therefore unnecessary past the age of 20. Recent studies, however, have overturned this notion completely, discovering instead that the natural decline of Human Growth Hormone (HGH), from ages 21 to 61 (the average age at which there is only a trace left in the body) and is the reason why the body ages and fails to regenerate itself to its 25 year-old biological age.
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