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HEALTHY DIRECTIONS February/March 2013
JUICING FAVOURITES 15
Enrich and Empower Your Life!
Heart Health Page 8
MEDITATION MADE EASY 26
ECO CHIC GIFT IDEAS 24
Ways to Find Inner Love Page 22
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HEALTHY DIRECTIONS FEBRUARY/MARCH 2013
In This Issue: HEART HEALTH Keeping the Beat 8
Taking Heart Protective Actions 22
FINDING INNER LOVE
Be Your Own Valentine 26
42 FOOD PASSIONS Igniting the Senses 10
MEDITATION MADE EASY
Quinoa Lasagna Lemongrass, Sweet Potato Quinoa & Coconut Stew
Finding Inner Sanctuary 38
REDUCE “BAD” CHOLESTEROL
Dietary and Lifestyle Tips
THE JUICE DETOX
Delicious and Energizing 32
BEST, EASY TIPS FOR DETOX
Lemon Water and Milk Thistle
A Natural & Scientific Approach 30
Green Lifestyle Tips 24
ECO CHIC The Hottest New Eco Products IS YOUR FISH OIL “GREEN”? Consider DHA Rich Calamari
ALL NATURAL STRESS RELIEF Exercise for Stress Management
IS THE PRESSURE RISING? The Blood Pressure and Stress Connection
Join the Journey to Better Health 12
Know the Silent Symptoms 18
COLOSTRUM IS LIQUID GOLD
FOOD FOR THOUGHT
FIT FOR LIFE
Exercise for All Ages
GET FRESH WITH JUICE
Green Goddess Orange Star Pom Pom
Cleansing for Better Health 14
The Immune System Download
Powerful, Super Sprouted Seeds
GREAT DESTINATIONS Travel and Explore 34
COUPLE’S TIME THE SCANDINAVIAN WAY Scandinave Spa Blue Mountain
6 EDITOR’S NOTE 7 OUR CONTRIBUTORS 20 HOT OFF THE SHELF 31 NATUROPATH LISTING GUIDE 41 COURSES GUIDE 41 CLASSIFIEDS
16 HEALTHY DIRECTIONS February/March 2013 5
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HEALTHY DIRECTIONS ONTARIO EDITION February/March 2013 Vol. 14 No. 1 Healthy Directions is dedicated to offering inspiring health and lifestyle information to enrich and empower your life. Editor Charleen Wyman email@example.com Contributors Nicola Kempinska, BKin, BA, ND, Patricia Greeen & Carolyn Hemming, Susan Janssens, BSc, ND, Ellen Simone, ND, Pat Crocker, Allison Tannis, BSc, MSc, RHN, Sarah Holvik, B.Sc. Nutritional Science, with Todd Patkin, with Stephan Bodian, Andrea Hornyak, ND, Jadie Ko, BSc, ND, Mylisa Henderson, Lorna Vanderhaeghe, MS, Raisa Weisspapir, HD, DHMS, MD, (Europe) and Renita Rietz
EDITOR’S NOTE S
tress management is key to reducing the risk of heart disease. While we don’t always have control over life’s big and little stressors, you can learn to control your reaction to them and help the body and mind become more resilient to their effects. Stress causes the release of adrenaline and cortisol into the body by increasing blood pressure. Through the daily course of flight, fight and sit tight, we try our best to cope. Here’s the catch, not all coping attempts help and in fact many actually further increase the risk of cardiovascular diseases and depression, such as expressing or repressing anger, smoking, drinking excessive amounts of alcohol or over-eating. So, how do we initiate change for ourselves and start the life-long path to better heart health? Literally, by taking one step at a time. Regular exercise 30 minutes most days of the week is the golden rule. Exercise pumps up feel good endorphins, acts as meditation in motion, releases anger, improves the mood and helps with weight management. Going to the gym, taking a fitness class, gardening, walking, swimming, dancing with grandchildren and even housework counts towards the daily goal. Take a few more steps with some of our contributors this issue as they share researched ideas on how to further improve heart health and create more self-love.
Yours in health and happiness,
Written contributions and photos are welcome. However, all content is subject to editorial review.
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Charleen Wyman, BA Journalism, BA English Editor, Healthy Directions email@example.com Healthy Directions is an independent journal produced by Cousins Publishing, six times a year in Canada. All content is copyrighted by Cousins Publishing. ISSN 1488-6308 Important: Always seek the opinion of your medical or naturopathic doctor before starting any complementary health program. Any information contained herein is intended towards that purpose; thus “Healthy Directions” and its contributing writers will not be held liable should this advice not be followed.
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Like a fitness program for the inside
Stephan Bodian is an author, a spiritual teacher, a licensed psychotherapist and an expert in meditation and stress relief. His book Meditation For Dummies, now in its 3rd edition, has sold more than a quarter of a million copies worldwide. Drawing on more than a decade of experience as a Zen Buddhist monk and teacher, Stephan is a passionate and articulate exponent of the practice of mindfulness for reducing stress, improving health, and enhancing overall well-being.
Relieve. Lorna Vanderhaeghe, MS is Canada's leading women's health expert and has been researching nutritional medicine for over 30 years. With degrees in nutrition and biochemistry, she is the author of eleven books including A Smart Woman’s Guide to Hormones and A Smart Woman’s Guide to Weight Loss. Her website: www.hormonehelp.com has over 4,000 pages of helpful nutrition information.
patricia Green and Carolyn Hemming, bestselling authors of Quinoa 365: The Everyday Superfood, are sisters and are both passionate about healthy living. Patricia is a physically active mother of two, while Carolyn is also busy balancing family, career, and fitness goals. Both avidly explore the use of superfoods and new meal ideas.
allison tannis, BSc MSc RHN is a nutritional scientist, consultant and author. She is the author of four books, including The 100 Healthiest Foods to Eat During Pregnancy. Allison is frequently featured as a nutrition expert in magazines, on television and radio programs. For more visit: http://allisontannis.com
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nicola Kempinska, BKin, BA, ND is a licensed Naturopathic Doctor located in Burlington, Ontario. Nicola practices family medicine, with a special interest in AntiAging & Longevity Medicine, Women’s Health, and Pain Management. Her aim is to help each patient achieve maximal health and the highest quality of life, using evidence-based, individualized medical programs and treatments. To book an appointment call Cedar Springs Medical Centre in Burlington at: (905) 333-9799.
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Protective Actions for
Heart Health By Nicola Kempinska, BKin, BA, ND February is the Canadian Heart & Stroke Foundation’s ‘Heart month’; the perfect time to discuss how to effectively protect your heart using a variety of beneficial foods and supplements.
DID YOU KNOW? • Your heart weighs between 7-15 ounces and is about the size of your fist • During the average lifetime, the human heart will beat over 2.5 billion times! • the average heart beats around 100,00 times a day We know how important our heart is, but at times may take its function for granted. The heart works tirelessly to provide all of our vital organs with blood and oxygen, so that we can function from day to day. Our heart is a muscle that gets energy from oxygen and nutrients in the blood. We want to keep our heart muscle strong, and you can help protect it by adding a variety of beneficial natural foods and supplements to your regimen.
HEART HEALTHY FOODS ARE KEY TO OPTIMIZING HEART FUNCTION AND PREVENTING HEART DISEASE Adopting a Mediterranean-style of eating has been shown to reduce the risk of heart disease. A recent analysis of more than 1.5 million healthy adults showing that following a Mediterranean diet was associated with a reduced risk of overall and cardiovascular mortality, a reduced incidence in cancer and cancer mortality, and a reduced incidence of Parkinson’s and Alzheimer’s diseases. This diet has been associated with a lower level of low-density lipoprotein (aka LDL or “bad”) cholesterol that’s more likely to build up in your arteries.
KEY COMPONENTS OF THE MEDITERRANEAN DIET • Eating primarily plant-based foods – fruits, vegetables, whole grains, legumes, nuts (in moderation – about a handful a day; avoid candied, roasted, or heavily salted) • Replacing butter with healthy fats such as olive oil & canola oil • Using herbs & spices instead of salt to flavour food • Limiting red meat to no more than a few times a month • Eating fish and poultry at least twice a week • Drinking red wine in moderation (optional) • Plenty of exercise 8 HEALTHY DIRECTIONS February/March 2013
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In addition, I recommend emphasizing gluten-free whole grains in your diet, including quinoa, brown rice, amaranth, millet, oatmeal and buckwheat. Individual foods have also been shown to have very positive effects on heart health. Oatmeal contains soluble fibre, which reduces your LDL (“bad”) cholesterol. Soluble fibre can also be found in kidney beans, apples, pears, barley, and prunes. Salmon, a food high in omega-3, is also heart-protective, and can reduce blood pressure and decrease your risk of developing blood clots. Omega-3 has been shown to reduce cardiac and all-cause mortality. Aim to choose wild salmon over farmed fish. Supplementing with fish oil is a concentrated way of getting your omega-3 fatty acids, as an adjunct or alternative to eating fish. Good quality fish oil will independently test for heavy metals, and ideally uses small fish, such as anchovies & sardines. Avocados have been shown to lower blood cholesterol levels, as well as reduce certain fats linked to diabetes. Avocados are also thought to directly provide antioxidant benefit to mitochondria (the powerhouse of every cell) directly, a feat that not all antioxidants from fruits and vegetables can do. Mitochondria are highly concentrated in muscle tissue, including the heart, and the integrity of these organelles within the cell is of very high importance! Olive oil is full of monounsaturated fats (MUFA’s) that work synergistically with essential fatty acids to enhance the health of cells and help lower LDL cholesterol, reducing heart disease risk. Choose an extra virgin variety, as this is least processed. Olive oil consumption has been associated with a 44% reduction in risk of dying from heart disease. Green tea has been renowned for many years as a beverage that promotes health and wellbeing. Green tea contains a potent antioxidant known as epigallocatechin gallate (EGCG) that has shown benefits on cardiovascular and metabolic markers, preventing the thickening of artery walls. Green tea has been shown to decrease body fat mass, systolic blood pressure, and LDL cholesterol. Aim for 5-6 cups of organic green tea a day, or consult your naturopathic doctor for the best EGCG supplement alternative for you.
SUPPLEMENTS FOR HEART HEALTH In addition to taking a whole foods approach to heart health, other key supplements can help reduce the risk of heart-related issues. Co-enzyme Q10 (CoQ10) is an antioxidant
used in the mitochondria and is highly concentrated in the heart. Supplementing with this nutrient is shown to benefit those who suffer from congestive heart failure, and decreases systolic and diastolic blood pressure. Statin drugs have also been shown to reduce levels of CoQ10 and can potentially cause a deficiency. Discuss supplementation with your team of health care professionals if you are currently taking a statin drug. Adding a high quality B-complex supplement to your daily regimen is a great way to prevent and treat cardiovascular concerns. Specifically, deficiencies in folate, B6, and B12 can lead to increased levels of homocysteine – an amino acid that contributes to the artery-clogging process of atherosclerosis. Most studies point to benefits being more significant if these supplements are taken by adults with good heart health, rather than after some form of heart disease has occurred.
HERBS FOR HEART HEALTH Hawthorn extract when used in conjunction with conventional pharmaceuticals to treat chronic heart failure has been shown to reduce fatigue, shortness of breath, and stress put on the heart while also decreasing the energy demanded from the body by the heart. Garlic research shows that garlic can inhibit the enzymes involved in lipid synthesis, decrease platelet aggregation, prevent free radical cell damage, and increase antioxidant status. There are mixed views on whether fresh garlic is better than powdered garlic supplements, with both showing promise in various studies. Use February as the month to kick-start your “healthy heart” motivation by introducing some powerful foods, nutrients, and herbs into your daily routine. Have a licensed naturopathic doctor assess your needs and set you up with the most effective supplements while making sure they won’t interfere with any current medications or other health conditions. Remember every individual is different, and knowing the right nutrients and dosages for you is important to reaping the benefits without any negative side effects. Small tweaks can lead to huge changes! Give back to the organ that tirelessly works to ensure you are able to do the things you love. Love your heart, and it will love you back! Nicola Kempinska BKin, BA, ND is a licensed naturopathic doctor located in Burlington, Ontario. Nicola practices family medicine, with a special interest in anti-aging & longevity medicine, and pain management.To book an appointment call Cedar Springs Medical Centre in Burlington at: (905) 333-9799. HEALTHY DIRECTIONS February/March 2013 9
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Heart Healthy Quinoa is Fiber and Magnesium Rich
QUINOA LASAGNA Use your favorite tomato sauce in this layered dish of vegetables, quinoa, cheese and herbs. This lasagna is packed full of flavor that is reminiscent of comfort food without being too heavy. You’ll still have plenty of room for dessert.
INGREDIENTS 2 cups (500 mL) water 1 cup (250 mL) quinoa 2 Tbsp (30 mL) vegetable oil or olive oil 1 cup (250 mL) chopped onions 1 cup (250 mL) sliced brown or white mushrooms 2 cloves garlic, minced 2 cups (500 mL) tomato sauce or prepared pasta sauce 2 cups (500 mL) sodium-reduced pressed (dry curd) cottage cheese 1 large egg, beaten ¼ cup (60 mL) grated Parmesan cheese 2 Tbsp (30 mL) minced fresh basil (or ½ tsp/2 mL dried) 1 Tbsp (15 mL) dried oregano 2 cups (500 mL) sliced zucchini (2 small or 1 medium zucchini) 2 cups (500 mL) packed fresh spinach 1 ½ cups (375 mL) shredded reduced-fat mozzarella cheese
DIRECTIONS Preheat the oven to 350°F (180°C). Lightly grease a 13- × 9-inch (3 L) casserole dish or spray with cooking oil. Bring the water and quinoa to a boil in a medium saucepan. Reduce to a simmer, cover and cook for 15 minutes. Fluff with a fork. Evenly spread the cooked quinoa in the casserole dish. Set aside. Cooked quinoa already on hand? Use 3 cups (750 mL) cooked quinoa as the base for this lasagna. Wipe clean the saucepan, then heat the oil in it on medium heat. Add the onions; cook until transparent and starting to brown. Add the mushrooms; cook until mushrooms are softened and very little moisture remains in the pan. Add the garlic and tomato sauce. Stir until hot. Set aside. In a medium bowl, combine the cottage cheese with the egg; mix well. Stir in the Parmesan, basil and oregano. Spread one-third of the tomato sauce over the quinoa. Make a layer of all the zucchini, then all the cottage cheese mixture, then onethird of the tomato sauce, then all the spinach, ending with the remainder of the tomato sauce. Spread the mozzarella cheese evenly on top. Bake for about 35 minutes, until the lasagna is hot and the cheese is melted, bubbling and slightly browned around the edges. Serve.
Excerpted from Quinoa Revolution, by Patricia Greeen & Carolyn Hemming, Photo Credit: Ryan Szulc 2012 Penguin Group (Canada) www.penguin.ca Reprinted with permission. All rights reserved. 10 HEALTHY DIRECTIONS February/March 2013
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LEMONGRASS, SWEET POTATO & COCONUT STEW The flavors of Thai green curry (or gaeng keow wan) inspired this colourful stew. The complementing flavors of sweet potato, coconut and lemongrass make for a scrumptious home-cooked meal-in-a-bowl. If you want to heat things up, add as many chilies as you like. Thai green curry paste is available in the Asian section of the supermarket. You can make this meal vegetarian by leaving out the chicken and adding 1 ½ cups (375 mL) of cooked white kidney beans with the zucchini.
INGREDIENTS 2 stalks lemongrass 1 Tbsp (15 mL) grapeseed oil or vegetable oil 1 medium red onion, halved lengthwise and cut into ½-inch (1 cm) thick slices (about 1 cup/250 mL) 2 Tbsp (30 mL) Thai green curry paste 1 ½ tsp (7 mL) minced garlic 4 cups (1 L) sodium-reduced chicken or vegetable stock 1 M cups (400 mL) light or regular coconut milk 1 to 3 tsp (5 to 15 mL) minced fresh Thai red or green chili or jalapeño pepper (optional) 2 boneless, skinless chicken breasts (or 5 or 6 boneless, skinless thighs), cut crosswise into strips ½ inch (1 cm) thick 1 ¼ lb (565 g) sweet potatoes, cut into 1-inch (2.5 cm) cubes (about 3 cups/750 mL) 1 cup (250 mL) fresh or thawed frozen green beans cut into 1-inch (2.5 cm) pieces ½ cup (125 mL) quinoa 1 cup (250 mL) zucchini cut into 1-inch (2.5 cm) cubes 2 tsp (10 mL) chopped fresh basil or cilantro
DIRECTIONS Cut off the bottom third of the lemongrass stalks. Peel off the dry outer layers. Slice stalks into paper-thin pieces. Set aside. Heat the oil in a large saucepan on medium-low heat. Add the red onion, cover and cook, stirring occasionally, for 7 minutes or until the onion starts to soften. (If the pan gets dry, add a spoonful of water.) Add the curry paste and garlic; stir for 1 minute. Add the stock, coconut milk, lemongrass and hot chilies (if using). Bring to a boil. Add the chicken. Return to a boil. Add the sweet potatoes, green beans and quinoa. Reduce to a simmer, cover and cook for 15 minutes. Stir in the zucchini, cover and simmer for another 10 minutes. Remove the lid and simmer for another 5 minutes, until slightly thickened. Stir in the basil or cilantro and serve. Excerpted from Quinoa Revolution, by Patricia Greeen & Carolyn Hemming, Photo Credit: Ryan Szulc 2012 Penguin Group (Canada) www.penguin.ca Reprinted with permission. All rights reserved. HEALTHY DIRECTIONS February/March 2013 11
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Know the Symptoms and Risks of
Diabetes is the Silent Killer
By Susan Janssens, BSc, ND
It is a scary thought that one in three people could develop diabetes in their lifetime! There are two types of diabetes: type 1 and type 2. Five percent of people will develop type 1, where the pancreas loses it’s ability to produce insulin, the hormone that pushes glucose from your blood stream into your cells. Type 2 accounts for at least ninety percent of cases, and here the pancreas continues to produce insulin however, the cells are unable to efficiently transport it across their membrane, aptly termed insulin resistance. In both cases the body is unable to properly process glucose, a simple sugar that inside your cells provides the energy to run your cellular and bodily processes. The end result of diabetes is too much glucose in your blood stream and too little in your cells where it is needed most. One of the major concerns with type 2 diabetes is that people do not have symptoms for years and can go undiagnosed until their blood sugar levels rise to an abnormal level or they experience the following symptoms:
• • • • • • • • •
blurred sight decreased sensation or numbness in hands and feet dry, itchy skin frequent bladder and vaginal infections frequent need to urinate increased thirst and hunger male impotence (erectile dysfunction) slow healing of cuts or sores fatigue
12 HEALTHY DIRECTIONS February/March 2013
People with diabetes are at greater risk for problems that involve damage to small blood vessels and nerves due to high levels of glucose in the blood. This can lead to damage to the eyes called diabetic retinopathy, as well as kidney damage called diabetic nephropathy. They are also at a greater risk of developing hardening of large arteries (atherosclerosis), which can result in a heart attack, stroke, or reduced blood flow to the legs. If blood sugar levels become very high a person can experience confusion, dizziness, and seizures; a condition called non-ketonic hyperglycemiahyperosmolar coma that requires immediate medical attention.
WHAT CONTRIBUTES TO DIABETES RISK? 1)
Having a family history of diabetes doubles your risk. Be proactive! For many people, following a healthy diet and an exercise program may be all that is needed to help control glucose levels.
not exercising! If you exercise at least 5 times per week you reduce the chance of developing diabetes by 40%.
Being overweight! 90% of people with diabetes are overweight. Losing weight, even 5 to 10 pounds can help lower blood glucose levels.
overeating refined sugars! people who drink two or more sugary drinks a day, even with normal weight are at a higher risk.
Waist size greater than 35 inches! people, who have more weight around their waist, are at higher risk because it is a more dangerous type of fat than the subcutaneous form found around your hips and legs.
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It is absolutely possible to prevent and manage diabetes with lifestyle changes. When it comes to your diet I like the simple approach of practicing portion control and the following simple “plate” rules. Your plate should always contain one-half non-starchy vegetables, such as dark leafy greens, broccoli, and kale; one quarter lean protein, such as fish, bison, beans and de-skinned lean poultry; and one-quarter complex carbohydrates, such as quinoa, wild rice, brown rice, or yams. Eating dark leafy greens is crucial, as it has been found that 1.35 servings per day can reduce your risk by 14%. Consuming beans and soy instead of animal based products can reduce your risk by half. What you should leave off your plate are trans fats, saturated fats like cheese and animal fat, sugar and refined carbohydrates. Studies have shown that exercise is as effective as some medications; you need to move every day for at least 30 minutes. It is important to mix your physical activity such as adding interval training and weight training to your daily 30-minute program. If you have type 2 diabetes and plan to use nutritional supplements, it is essential that you work with a qualified doctor who specializes in diabetes. Some people may need to take pharmaceutical medications in order to keep glucose levels within a healthy range and would not be able to utilize certain herbs due to a drug/herb interaction. Remember, it's important to create and follow your diabetes management plan with a well-balanced diet and exercise program. Type 2 diabetes is one disease where the power to heal is in your hands. Susan Janssens, BSc, ND has been a licensed naturopathic doctor for over 10 years, and is a leader in her field in Calgary, specializing in chronic disease, mood disorders and women’s health. Visit: www.IHConline.ca.
NATURE’S OFFERINGS Turning to what nature has to offer, the following vitamins, minerals and botanicals have shown some benefit to the treatment and management of type 2 diabetes: •
Gymnema Sylvestre has been shown to enhance pancreatic beta cell activity and reproduction resulting in increased insulin output.
Fenugreek seed has been shown to reduce circulating glucose levels and improve glycemic control.
Cinnamon extract has been shown to have positive effects on blood glucose and lipid levels with insulin resistance. Cinnamon may slow the rate at which the stomach empties carbohydrates, leading to a reduction in blood sugar spikes.
Chromium has been shown to enhance glucose metabolism and transport, as well as insulin responsiveness in skeletal and fat cells.
Vanadium has demonstrated insulin-like effects on glucose metabolism and improves insulin sensitivity.
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Energizing Juice By Ellen Simone, ND Detoxification is a hot topic in the world of natural medicine, but what exactly does it mean? In the body, detoxification is the process of removing toxic substances. It is a constant occurrence through various organs of elimination such as the lungs, skin, liver, kidneys and large intestine. Detoxification is an important concept when it comes to staying healthy and balanced. This is because a build up of harmful substances impairs the body’s ability to function optimally and is linked to the development of disease. Most people think of detoxification as a temporary avoidance of exposure to harmful chemicals and removal from the diet of harmful foods such as alcohol, caffeine, sugar, gluten and dairy. However, it is ideal to support detoxification on a daily basis and this does not always have to involve the restriction of foods. Adding functional foods to your diet that support the organs of elimination is great way to support your body’s innate ability to detoxify. Supporting the delicate balance between intake of beneficial nutrients and elimination of harmful is essential for good health.
SUPERCHARGE YOUR JUICE & SUPPORT DETOX
JUICING FAVOURITES COMMON VEGETABLES TO JUICE Carrot, cucumber, celery, kale, spinach, beet, cabbage, broccoli, parsnip, Swiss chard
COMMON FRUITS TO JUICE
s !TTENTION DEFICIT !TTENTION DEFICIT DISORDER !$$ DISORDER !$$
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s s (ELPS SUPPORT COGNITIVE (ELPS SUPPORT COGNITIVE HEALTH AND BRAIN FUNCTION HEALTH AND BRAIN FUNCTION