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HEALTHY DIRECTIONS DECEMBER/JANUARY 2010

In This Issue: ARTHRITIS OPTIONS Tips for Preventing and Managing Arthritis

32

10

ARTHRITIS RELIEF

Take the Top Ten Tip Challenge 22

A R T H R I T I S PA I N T R E A T M E N T

Long-Term Natural Solutions

W I N T E R H E A LT H A Natural Approach to Relief 16

COLD AND FLU BUSTERS

Put the Fun Back into Winter 20

P R O B I O T I C S F O R W I N T E R H E A LT H

Help for the Immune System 26

N A T U R A L WAY S T O A I D D E P R E S S I O N

Find the Sunny Side of Winter 28

BEAT THE WINTER FLU & H1N1

Tips for Better Winter Health

ECO LIVING Healthier Living in Environmental Harmony 36

WHY SHOP ORGANIC?

Protect Your Health and the Environment

10

FIT FOR LIFE Fitness Routines and Inspiration for All Ages 40

GLUTE-LIFTS

A Five-Minute Workout

MAKE IT N ATURAL Make Your Own Natural Products 42

H O L I D AY G I F T S O A P S

Perfect for Gifts and Guests


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26

N ATURAL BEAUT Y Look and Feel Your Best 46

PSORIASIS AND ECZEMA TREATMENT Effective, Herbal Alternative Mahonia Aquifolium

F O O D PA S S I O N S Igniting the Senses with Foods and Recipes 32

H O L I D AY E N T E R T A I N I N G

Make Your Own Cheese and Holiday Butters Fresh Goat Cheeses: Rosemary and Olive Oil, Rose Petal and Hazelnut, and Maple Walnut Homemade Holiday Butters: Peppercorn Butter, Orange Honey Butter and Provençial Herb Butter 34

A F R I C A N I V O RY C O A S T M E N U

Cornish Game Hens with Lemon & Yogurt Couscous with Raisins & Caramelized Onions Lemon Cumin Cookies

H E A LT H Y S T A R T S Join the Journey to Better Health 48

HELP FOR RESTLESS LEGS SYNDROME

42

Gain Control and Get Better Rest

T H E PA T H T O H A P P I N E S S Finding Joy and Inner Peace 38

FIND A STRESS ESCAPE

Ways to Reduce Stress for Better Health REMEMBERING, AGE IS JUST A NUMBER

39

How Old Are You?

8 9 44 45 50 51

EDITOR’S NOTE OUR CONTRIBUTORS NEW! NATUROPATH LISTING GUIDE HEALTHY OPTIONS SHOPPING GUIDE COURSES AND EVENTS GUIDE CLASSIFIEDS

34


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Editor ’s Note “Winter can be a fun filled time with family and friends. Remember the magic of the first snowfall as a child. From catching snowflakes on the tongue, skating and sledding to skiing down a quiet trail, rediscover your sense of adventure this season. One way to ensure you enjoy the best of winter is to maintain your health. Nothing is less inspiring than a twothree week cold or catching the flu, H1N1 or seasonal. Like putting on all the extra layers of clothing and shoveling the driveway takes a little extra time, so does taking care of your health at this time of year. This issue, Naturopathic Doctor Elvis Ali offers advice for cold and flu prevention and recovery. Naturopathic Doctor Rahima Hirji also offers tips on how to help beat winter flu and H1N1. Not sure which natural health products or modalities are right for you? Ask a naturopath. Find one near you in our new Naturopath Listing Guide. Are the winter blues getting you down? Michelle Honda, PhD can help you find the sunny side of winter in her article focused on natural ways to aid depression. The colder weather is often not welcome to those suffering from arthritis. Dietician Doug Cook offers a top ten tip challenge for those wanting to include food and natural approaches in their pain management plan. Naturopathic Doctor Angela MacNeil also offers an in-depth article on longterm, natural approaches for arthritis pain. Thinking about last minute holiday gifts? In this issue, the Canadian Organic Growers offer top health and environmental reasons for buying organic. Why not visit your local health food store for unique organic food items, or specialty organic shampoos and body care products for home-made gift baskets. Or, if you like to make your own gifts or have special guests coming, try making your own handmade soaps. Get started soap making with Nikie Brown in our Make-It Natural Section. Have a healthy, happy holiday! Yours in health and happiness,

Charleen Wyman BA Journalism, BA English Editor, Healthy Directions char@healthydirections.ca

December/January 2010 Vol. 11 No. 1 Circ: 100,000 At Healthy Directions we offer researched information that contributes to living a healthy life in mind, body and spirit, as well as, a more Earth-friendly existence. Editor Charleen Wyman char@healthydirections.ca Contributing Writers Doug Cook, RD, MHSc, CDE, Elvis Ali, BSc, ND, DiplAc, Sandrine Briatte, BSc Biochemistry, MSc, Angela MacNeil, ND, MSc, Michelle Honda, PhD, Rahima Hirji, ND, Debra Amrein-Boyes, Denise Vivaldo, Laura Telford, PhD, Claude Gallant, PhD Microbiology, Dini Petty, Greg Whyte, Nikie Brown, Blanche Rozario, BSc Pharm, and Priyanka Sutradhar-Gupta, ND Editorial: Written contributions and photos are welcome. However, all content is subject to editorial review.

Advertising Sales: Jon Cousins 1-877-276-1849 healthydirections@rogers.com Check out our website: www.HealthyDirections.ca Become a fan or start a live discussion: Look us up at Healthy Directions Magazine on www.facebook.com.

Healthy Directions is an independent journal produced by Cousins Publishing, six times a year. All content is copyrighted by Cousins Publishing. ISSN 1488-6308

IMPORTANT : Always seek the opinion of your medical 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.

8 Healthy Directions December/January 2010


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OUR CONTRIBUTORS Doug Cook, RD, MHSc, CDE is a Registered Dietitian and Certified Diabetes Educator who currently works at St. Michael’s Hospital in Toronto, and as a nutrition consultant. He practices a holistic and integrative approach providing sciencebased guidance on food and diet. He recently co-authored Nutrition for Canadians for Dummies (Wiley, 2008). Visit his website: www.wellnessnutrition.ca.

Dini Petty, is a legendary, Canadian television and radio host. At 22, wearing a trademark pink jumpsuit and working for Toronto radio station CKEY, she became the first female traffic reporter to pilot her own helicopter. At City TV's daily talk show CityLine, Petty established herself as one of Canada's foremost television talk show hosts.

Dr. Elvis Ali, BSc, FIACA, D.Hom, ND graduated with a Bachelor of Science majoring in Biology in 1979 and received his Doctorate of Naturopathic Medicine in 1987. Ali has been in private practice for 22 years specializing in Chinese medicine, sports medicine and nutrition. He is a member of the postgraduate association at Harvard medical school and a staff member at CCNM.

Michelle Honda, PhD practices at Renew You Holistic Health in Ancaster/West Hamilton. In addition to her doctorate, she holds an advanced degree in nutrition (RNCP), is a Master Herbalist and an IIPA Certified Iridologist. For more information visit: www.renewyou.ca. Call: (905) 304-0111. Blog: www.michellehonda.com.

Rahima Hirji, ND has a practice at Target Therapeutics in Kitchener where she enjoys working with pediatric patients and has a special interest in womens’ health, infertility and autoimmune diseases. Visit: www. targettherapeutics.com or call 519-593-2354. Have a health question? Want to know how naturopathic medicine can help? See your answer in our next issue in our new Ask the Expert section. Email questions to: drrahima@targettherapeutics.com.

Angela MacNeil, ND, MSc is a Naturopathic Doctor with a Masters in Human Health and Nutritional Sciences who currently practices at the Natural Way Health Clinic in Waterloo, Ontario. She takes an integrative, evidence-based approach to health and she emphasizes nutrition and clinical laboratory testing. For more information visit: www.thenaturalwayclinic.com or call 519-772-2116.


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Take the Top 10 Tip Challenge for

ARTHRITIS RELIEF Stay Pain Free & On the Move

By Doug Cook, RD MHSc CDE People who suffer from arthritis are very familiar with the pains, cracks and pops that define the condition. But small changes in your diet can yield big rewards in managing the disease. Pain and inflammation are the hallmarks of arthritis. While neither rheumatoid arthritis nor osteoarthritis can be cured, both conditions can be managed through medical care, certain foods, lifestyle tips and natural remedies geared to help reduce inflammation and ease pain.

1

ANTI-INFLAMMATORY GINGER

Ginger has been used as a medicine in Asian, Indian, and Arabic herbal traditions since ancient times. Native to Asia where its use as a culinary spice spans at least 4,400 years, ginger grows in fertile, moist, tropical soil. Ginger has strong antiinflammatory properties. In a study of 261 people with osteoarthritis (OA) of the knee, those who received a ginger extract twice daily experienced less pain and required fewer pain-killing medications compared to those who received placebo. The only potential side effect is heartburn as the herb’s active ingredients are volatile oils – always take with food. Limit intake to about 2 - 4 grams (up to about 1 tsp.) of fresh root daily (0.25 - 1.0 g of powdered root), added to foods. Alternatively, steep two tbsp. of freshly shredded ginger in hot water to make a tea (discard the ginger root after brewing), and take 2 - 3 times daily. Consult with your doctor if you’re taking blood thinners. Exercise caution if you have a history of gallstones as ginger can increase bile excretion.

10 Healthy Directions December/January 2010

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CURCUMIN

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Curcumin has been shown in studies to not only reduce inflammation but to enhance the effects of anti-inflammatory medications, again possibly allowing a reduction in their dose and thereby reducing the side effects of those drugs. Curcumin is the active ingredient in the spice turmeric, commonly used in curries. Turmeric as a spice can be used freely in cooking or taking a supplement is an option if getting enough through diet and food is a challenge. Take supplements with food to reduce any potential for stomach upset. Again you’d need to consistently get about 1 tsp. worth a day. Like ginger, consult with your doctor if you’re taking blood thinners and exercise caution if you have a history of gallstones.

Omega-3-fats by far have the best track record in the symptom management of arthritis. Omega-3 fats from fish and fish oil supplements are very effective at lowering inflammation and thereby helping to reduce joint stiffness. Aim to get about 2g of EPA/DHA combined per day. This can be done with supplements, omega-3 fortified eggs or by eating fish, however it requires eating fish almost daily (about 100g or 3oz fatty fish like salmon or sardines). More realistically, taking about 1g of EPA/DHA from supplements while increasing consumption of fish and omega-3 eggs is probably easier. Consult your doctor before taking EPA/DHA supplements if you take blood thinners because there is a small increased risk of bleeding. Discontinue using EPA/DHA supplements and consuming fish two weeks before any surgical procedure.

4

VITAMIN D

5

BERRIES

6

EXTRA VIRGIN OLIVE OIL

The latest research on vitamin D draws on data from the Iowa Women’s Health Study, which followed almost 30,000 women, aged 55 to 69, for 11 years. During the study, 152 of the women developed rheumatoid arthritis. The investigators found that women whose diets were highest in vitamin D (including both food and supplements) had the lowest incidence of rheumatoid arthritis. Vitamin D helps to balance the immune system, helping to keep it from becoming overactive, which happens with autoimmune diseases like arthritis. Because there so few naturally occurring sources in the diet and because Canadians can’t make vitamin D from sunlight between mid-October till the end of March, supplements are needed. Aim for 2,000IU per day from all sources. Be sure to check to see how much is in your multivitamin.

Dark blue, red and purple berries, such as, blueberries, blackberries, raspberries, strawberries, cranberries, as well as, two other foods; cherries and açai, are rich in a class of antioxidants called anthocyanins which act like acetylsalicylic acid (ASA), and may be as effective as an anti-inflammatory agent. There are no limits here. You can eat as much of these healthy guys as you want to with the exception of cranberries. They are high in oxalates. If you have a history of kidney stones or are prone to getting them, it’s best to avoid them.

Olive oil is rich in monounsaturated fats, which are inflammation-neutral. Fats found in corn, sunflower, safflower, grapeseed, soy and vegetable oils, which are rich in polyunsaturated fats can promote inflammation. Olive oil contains oleocanthal, which blocks enzymes involved in inflammation. About three tablespoons of extra-virgin olive oil acts like one-tenth of a dose of ibuprofen, according to a study at the Monnell Chemical Senses Center in Philadelphia. That may not be much, but small dietary changes add up.

444

Healthy Directions December/January 2010 13


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7

SELENIUM

Brazil nuts contain huge amounts of selenium – 272 micrograms in just three or four nuts, compared to 63 micrograms in 3 ounces of tuna. For example, a 2005 University of North Carolina study found that the participants with the highest levels of selenium had a 40% lower risk of arthritis than those with the lowest levels. Low selenium may also be linked to rheumatoid arthritis. The mineral helps antioxidants clear out cell-damaging free radicals, aids the regulation of the thyroid gland and may prevent cancer. Aim for 55-200 micrograms a day. If you don’t like Brazil nuts or tuna, you can get 32-35 micrograms in 3.5 ounces of beef or turkey or 12 micrograms in a cup of cooked oatmeal.

8

FUNCTIONAL FOOTWEAR

9

HEAT AND COLD THERAPY

When exercising, wear sturdy supportive shoes that are not worn out, preferably athletic shoes. To check if your shoes are too worn, place your shoes on a table or counter at eye level and determine if the soles are worn on the outside or inside edges. You may see wear in the soles on either side and/or in the heel of the shoe, leaning in or out. Exercising with shoes that are worn out can overstress the joints. As a rule of thumb, if you have been using one pair of athletic shoes for a year, it is time to replace them.

Heat and cold therapy can be used to help reduce inflammation and ease the pain and stiffness that comes with arthritis. It may take a little “trial and error” to learn which therapy works best for your pain. But by staying with it, you’ll find the right combination of hot packs and ice packs to get the most relief from pain and make it easier to manage your arthritis. Heat dilates the blood vessels, stimulates blood circulation, and reduces muscle spasms. In addition, heat alters the sensation of pain. You can use either dry heat, such as, heating pads or moist heat, such as, warm baths or heated wash cloths. Conversely, cold compresses reduce swelling by constricting blood vessels. While cold packs may be uncomfortable at first, they can numb deep pain.

10

EXERCISE REGULARLY

This may seem counter-intuitive since joint pain and reduced flexibility or range of motion is common but research shows the opposite to be true. Exercise, including slow methodical stretching can actually increase flexibility, stretch tight muscles and help to reduce pain. Exercise helps to increase blood, which in turn helps to deliver much needed nutrients to your joints including the nutrients that help to reduce inflammation.3 Doug Cook, RD MHSc CDE is a Registered Dietitian/Nutritionist and Certified Diabetes Educator who currently works at St. Michael’s Hospital in Toronto, and as a nutrition consultant. He practices a holistic and integrative approach providing science-based guidance on food and diet along with nutritional supplements and natural health products where appropriate. He recently co-authored Nutrition for Canadians for Dummies (Wiley, 2008). In addition, he has served as the nutrition expert for the Ministry of Health’s website healthyontario.com. Visit his website: www.wellnessnutrition.ca. 14 Healthy Directions December/January 2010


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Healthy Directions December/January 2010 15


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Take the Cold out of Winter

1

Eat a fresh whole food diet which contains antioxidants, vitamins and minerals to protect the body against disease.

Put the Fun Back into Winter with

Cold & Flu Busters

2

Avoid alcohol, cigarettes, sugar, fried or fatty food. They have been shown to depress immune system activity and reduce levels of vital vitamins and minerals.

3

Eat a wide variety of foods to get all the nutrients you need, eating little and often for maximum absorption.

4

Exercise (tai chi, yoga, walking) for at least 30 minutes, 2 to 3 times a week. Moderate exercise has been shown to increase the levels of the body’s natural defender cells.

5

Decrease stress. It depletes levels of protective vitamins and makes you more susceptible to an infection. Try relaxation techniques, meditation, deep breathing exercises, acupuncture, regular massage or a relaxing hobby.

6

Make sure you sleep well. Having too little sleep inhibits the body’s restorative and repair mechanism and reduces your immunity to infection.

7

Lose weight. Being severely overweight reduces your production of antibodies and white blood cells, which fight off bacterial infection.

8 9 10

Wash hands thoroughly; drink several glasses of water every day. Take a good quality multivitamin and mineral supplement. Maintain balance: mentally, physically and psychologically, as well as, keep a positive attitude.

16 Healthy Directions December/January 2010

By Elvis Ali, BSc, ND, DiplAc Everyone will be affected at some time by the common cold with children, seniors and people with weakened immune systems being most susceptible. As we enter into the cold season, many people are seeking out different ways to protect themselves from getting a cold or flu. Although both are respiratory illnesses and often used interchangeably, they are actually caused by different viruses; colds are due to more than 200 different viruses with the most common groups being the rhinoviruses and coronaviruses. The flu which is more serious than a common cold is caused by the influenza virus. Generally, people can catch a cold a few times per year and the flu once every few years. The common cold has many symptoms which usually appear within a few days. Initially, it begins with a sore throat, followed by nasal congestion, a runny nose, sneezing and a fever around 100-102 degrees Fahrenheit (37.7 degrees Celsius to 38 degrees Celsius). On the other hand the flu begins abruptly, with a fever between 102-106 degrees Fahrenheit (38 degrees Celsius to 41 degrees Celsius) with the main symptoms consisting of body aches, chills, dizziness, headache and a lack of energy. The term “flu” is sometimes referred to as gastrointestinal complaints of nausea, vomiting, and diarrhea which are other symptoms one can experience. 444


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THE DIFFERENCES IN SYMPTOMS OF THE FLU AND THE COMMON COLD Symptom

Flu

Fever

(102°F to 104°F or 38°C to 41°C);

Cold

Usually present, high Uncommon

lasts 3 to 4 days Headache

Very common

Uncommon

Aches and pains

Common and often severe

Slight

Fatigue and weakness

Can last up to 14 to 21 days

Mild

Extreme exhaustion

Very common at the start

Never

Stuffy nose

Sometimes

Common

Sneezing

Sometimes

Common

Sore throat

Sometimes

Common

Cough

Common and non productive, (non-mucous producing) dry cough

Mild to moderate, hacking cough

In order to properly diagnose the common cold, one has to observe the patient’s symptoms since there are no laboratory tests to detect the cold virus. To rule out that the symptoms are not caused by some other disease, your health care practitioner can take a throat culture or blood test and send to a laboratory for confirmation. In diagnosing the flu, the most common method is the antigen detection test which is done by taking a swab of the nose and throat and then sent to a laboratory for testing. Currently, there are no medicines or quick cures for the common cold but one can take precautionary steps to improve their immune system. Basically our immune system comprises of proteins, tissues, and organs. It is important because it helps protect and help defend against germs by identifying and killing pathogens which invade our bodies. The immune system usually helps prevent infections, but sometimes if we have a weakened immune system, it may lead to illness and infections.

Given time, the body's immune system will make antibodies to fight the infection and the cold will get better on its own. For common colds, some experts do not recommend children under age 6 to take cough and cold drugs. Besides considering vaccination to boost immunity, some individuals are looking into complementary approaches to boost their immune system naturally. One of the best defenses in beating the cold and flu during the winter season is to implement appropriate lifestyle changes. In addition, good dietary habits and incorporating fresh fruits, vegetables and foods with a high content of essential fatty acids (EFAs) may help foster a healthy immune system.

VITAMIN C Vitamin C is a water soluble vitamin which helps relieve symptoms of colds, flu and upper respiratory tract infections. It is an antioxidant which maintains good health, bones, teeth and gums and

18 Healthy Directions December/January 2010

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helps to stimulate immune cell functions. Natural sources of vitamin C are citrus fruits, cantaloupe, berries, green peppers, leafy green vegetables, cauliflower, potatoes, tomatoes, broccoli, oranges, peppers, grapefruit, papaya and strawberries.

ECHINACEA It has been popularly attributed with the ability to have an effect on the body's immune system and ward off infections. Echinacea has been used traditionally in herbal medicine to help relieve the symptoms of upper respiratory tract infections. There is published evidence which supports that echinacea can be beneficial in decreasing both the incidence and duration of the common cold.

PROBIOTICS Known as â&#x20AC;&#x153;friendly bacteria,â&#x20AC;? probiotics help to maintain or re-establish balance in the flora, (mainly bifidobacteria and lactobacilli), which have been used successfully to help exert a beneficial effect on the host. Some of the reasons for inadequate beneficial bacteria include; too much antibiotic treatment, constipation, coffee, tea and alcohol. Just like your body needs fiber to function optimally, it needs good bacteria.

OREGANO Traditionally, oregano has been used to help relieve the symptoms of certain disorders. The volatile oil of oregano has been shown to exhibit antibacterial activity against many species of bacteria, such as Staphylococcus saprophyticus, S. aureus, and B. laterosporus. In addition to supplements there are lifestyle modifications to consider which are great to help with prevention of colds and flu. When it comes to allopathic or natural treatments, prevention is the best method. Colds cannot be prevented because the viruses that cause them are very common and highly infectious.

ASTRAGALUS, ZINC, AND GREEN TEA Astragalus has been used in Traditional Chinese Medicine (TCM) to tonify the lungs and for frequent colds. Zinc helps to maintain immune function. Green tea is a good source of antioxidants for the maintenance of good health. 444


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6) http://www.diffen.com/difference/Common_Cold_vs_Flu# 7) Immune system – (Internet) (Cited June 18, 2009) Available at http://en.wikipedia.org/wiki/Immune_system 8) Pond, Cm.Adipose tissue and the immune systemProstaglandins, Leukotrienes and Essential Fatty Acids Volume 73, Issue 1, July 2005, Pages 17-30 9) Wintergerst ES, Maggini S, Hornig DH. Immune-enhancing role of vitamin C and zinc and effect on clinical condition. Ann Nutr Metab 2006;50:85-94. 10) Natural Health Products Directorate Monograph: Vitamin C. [Internet] [cited Oct 24th, 2007] Available at: http://www.hc-sc.gc.ca/dhp-mps/prodnatur/applications 11) Natural Health Products Directorate Monograph: Echinacea purpurea. [Internet] [cited Oct 24th, 2007] Available at: http://www.hc-sc.gc.ca 12) Shah, A. Sachin et al The Lancet Infectious Diseases, Evaluation of echinacea for the prevention and treatment of the common cold: a meta-analysis;Volume 7, Issue 7, Pages 473 - 480, July 2007.

GARLIC Garlic has been used for thousands of years both in food and medicine. Garlic has traditionally been used in herbal medicine to help relieve the symptoms associated with upper respiratory tract infections and catarrhal conditions.3 Elvis Ali, B.Sc., N.D., Dipl.Ac., is a practicing naturopathic doctor in Toronto.

References: 1) Definition of common cold – Internet (Cited on Oct 23rd, 2009). Available at http://medical-dictionary.thefreedictionary.com/common+cold

13) Orrhage K, Nord CE. Bifidobacteria and lactobacilli in human health. Drugs Exp Clin Res. 2000; 26(3):95-111 14) Collins MD, Gibson GR. Probiotics, prebiotics, and synbiotics: approaches for modulating the microbial ecology of the gut. Am J Clin Nutr 1999 15) NHPD monograph: Astragalus. (Internet) (Cited Oct. 23rd, 2009) Available at http://www.hc-sc.gc.ca/dhp-mps/prodnatur/applications/licen-prod 16) NHPD monograph: Zinc. (Internet) Cited Oct. 23rd, 2009) Available at http://www.hc-sc.gc.ca/dhp-mps/prodnatur/applications/licen-prod/monograph 17) NHPD monograph: Garlic (Internet) (Cited on Oct 23rd, 2009) Available at http://www.hc-sc.gc.ca/dhp-mps/prodnatur/applications/licen-prod/monograph

2 ) Difference between the Cold and Flu – Internet ( Cited on Oct 20th, 2009) Available at http://www.diffen.com/difference/Common_Cold_vs_Flu#

18) Natural Health Products Directorate Monograph: Green Tea Extracts. [Internet] [cited April 14, 2009] Available at: http://www.hc-sc.gc.ca/dhpmps/prodnatur/applications/licen-prod/monograph/mono_greentea-thevert-eng.php

3) Medline. Common cold – Internet (Cited on Oct. 19th, 2009). Available at http://www.nlm.nih.gov/medlineplus/ency/article/000678.htm

19) Dorman HJD and Deans SG. Antimicrobial agents from plants: antibacterial activity of plant volatile oils. Journal of Applied Microbiology 2000:88:308-316.

4) Medline. Flu – Internet (Cited on Oct. 19th, 2009). Available at http://www.nlm.nih.gov/medlineplus/ency/article/000080.htm

20) Saeed S, Tariq P Antibacterial activity of oregano (Origanum vulgare Linn.) against gram positive bacteria. 2009 Oct;22(4):421-4. Department of Microbiology, University of Karachi, Karachi-75270, Pakistan. sabahatsaeed2003@yahoo.com

5) Krinsky, Dan., et al. Natural Therapeutics Pocket Guide, 2nd edition. 2003

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Probiotics for Winter Health By Sandrine Briatte, B.Sc. Biochemistry, M.Sc. Biology Cold, flu and infectious diseases are more frequent in winter. How can you help your body face this season? Probiotics are now clinically proven to have a number of health benefits for the gastrointestinal tract. But that is not the only way they work. The use of probiotics for the prevention of infectious diseases is now recommended. More and more research is being done to prove the efficacy of probiotics in the prevention of some diseases involving low immunity. It is easy to see the connection: the gut is the largest immunological organ in the body, gathering 70% to 80% of all our immune cells. Although the mechanism of action is not fully understood, probiotics may stimulate an immune response by increasing the number of immune cells, which then migrate out from gut to distant mucosal sites, such as, the respiratory organs. If you take probiotics as a mouthwash, you can help prevent sore throat and the first symptoms of a cold. Seek probiotics in powder form and use it as a mouthwash 4 to 6 times a day. Probiotic powders are also now formulated for infants and young children. Give your immune system a real boost!3 Sandrine Briatte, BSc Biochemistry, MSc Biology currently works at Virage Santé in Québec and offers her expertise in probiotics by providing training for customers. For more information visit: www.viragesante.com or call: 1-800-463-0944.


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For more info 1-800-667-2011 www.naturalbalanceproducts.ca

By Angela MacNeil, ND, MSc Arthritis (from Green arthro meaning joint and itis meaning inflammation) is a group of 100 different conditions involving damage to the joints of the body. The most common form of arthritis is called osteoarthritis and is the focus of this article whereby the term arthritis will be synonymous with osteoarthritis. This condition is considered a degenerative disease that is characterized by the breakdown of the joint’s cartilage. Cartilage is a tough elastic material that covers and protects the ends of bones. In healthy joints, cartilage acts as a shock absorber when you put weight on the joint and this allows bones to glide smoothly across each other. The breakdown of cartilage causes the bones to rub against each other, causing stiffness, loss of movement, and even deformity of the joint. Although osteoarthritis can involve any joint, it usually develops in the hands and weight-bearing joints such as hips, knees, feet and spine.

CAUSES OF OSTEOARTHRITIS The causes of osteoarthritis are still unknown but researchers believe that there are several factors that may increase your risk of

developing this condition, such as age, heredity, excess weight, and joint injury.

AGE AND HEREDITY Ostearthritis can affect people of any age, but it is much more common in older people. Genetics may increase your risk of arthritis in that sometimes joints do not fit properly or the cushion between your bones is not normal.

EXCESS WEIGHT & JOINT INJURY Being overweight is a clear risk factor for developing arthritis. Population-based studies have consistently shown a link between overweight or obesity and arthritis (Anderson 1988, Felson 1988). Excess weight puts extra stress on the weight-bearing joints, especially the knees and hips. If you damaged a joint and it did not heal completely, you may end up with arthritis in that joint later in life (Cooper 1998, Roos 2005). In addition, certain occupations may predispose you to osteoarthritis. For example, people who must work in a squat position over many years may be more susceptible to arthritis of the knees.


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CONVENTIONAL TREATMENT Arthritis is typically treated with acetaminophen and non-steroidal antiinflammatory drugs, which are also known as NSAIDs. These drugs can certainly be effective for pain and inflammation but unfortunately, they have well-recognized side effects, such as ulcers and liver and (Rashad 1989). kidney damage Furthermore, some researchers claim that the prolonged use of some of these drugs can actually contribute to the progression of arthritis (da Camara 1998, Gaby 1999, Ding 2002). The major drawback with the drugbased approach to arthritis, however, is that it is generally focused on symptom relief instead of slowing the progression of the disease.

NATURAL THERAPIES Fortunately, a number lifestyle modifications and natural substances have shown value in the prevention and/or treatment of arthritis. Exercise, weight loss, glucosamine sulfate, chondroitin sulfate, methylsulfonylmethane, antioxidants, fish oils, select herbs, and acupuncture are natural alternatives with individual characteristics that may provide support for those suffering from arthritis.

EXERCISE Muscles and the other tissues that hold joints together weaken when they are not moved enough, so the joint loses its shape and function. Exercise helps lessen the symptoms of arthritis and can help make you feel better overall. In fact, multiple trials testing different types of exercise regimens are consistent in showing that exercise alleviates pain from arthritis. Even aquatic exercise appears to be modestly effective and may be better tolerated than land-based exercise (Messier 2004, Focht 2005). Try some low-impact exercises like swimming, walking, water aerobics and stationary bicycling as they can help to reduce pain while maintaining strength and flexibility.

WEIGHT LOSS Losing weight, even just 10 pounds (4.5 kilograms), can help prevent osteoarthritis in your knees (Felson 1997). Even if you

already have ostearthritis in your knees, losing weight can make you feel better. Less body weight means less stress on your weight-bearing joints.

GLUCOSAMINE SULFATE Glucosamine sulfate (GS) is a chemical compound found within joints. Supplement manufacturers produce GS from shellfish and market it as a remedy for arthritis because it is the fundamental building block used in the synthesis of glycosaminoglycans, proteoglycan, and collagen, which are important components of cartilage. GS is essential for healthy cartilage and when

taken as a supplement, research reveals that it may help to relieve symptoms of arthritis and slow the breakdown of cartilage that occurs in this condition (da Camara 1998, Reginster 1999). Researchers in North Carolina performed a meta-analysis of studies conducted mostly in Europe and Asia and reported that GS produced an overall 50% improvement in pain and mobility in arthritis patients (da Camara 1998). Another review from the Medical College of Virginia in Richmond found GS to be as effective as ibuprofen in treating osteoarthritis of the knee (Delafuente 2000).

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CHONDROITIN SULFATE

ANTIOXIDANTS

Chondroitin sulfate (CS) is a large compound of glycosaminoglycans (important components in cartilage) that also inhibits many of the enzymes that break down cartilage (Ronca 1998). It is manufactured from natural sources, such as shark and bovine cartilage, or is produced synthetically. While not as extensively studied as GS, several studies have shown that CS is effective in relieving the symptoms and progression of arthritis (Bucsi 1998, Verbruggen 1998, Bourgeois 1998). A meta-analysis of both glucosamine and chondroitin treatment for arthritis was published in the Journal of the American Medical Association. According to the authors of the study, trials of glucosamine and chondroitin preparations for arthritis collectively demonstrate moderate to large treatment effects on symptoms and that overall, it seems probable that these compounds do have some efficacy in treating arthritis symptoms and that they are safe (McAlindon 2000). In fact, CS is considered a “symptomatic slow-acting drug for the treatment of osteoarthritis” in Europe where it is prescribed as a drug. This compound should be used as ground therapy for arthritis and is not a rapidly acting agent like a conventional arthritis drug. Instead, the effect of CS on symptoms can only be demonstrated after a couple of weeks of regular intake and once the administration is stopped, it can show carry-over effects for about 3 months (Uebelhart 2008).

The generation of free radicals is increasingly being implicated in the pathogenesis of arthritis (Tiku 1999, Tiku 2000, McAlindon 1996). Free radical production within the joint causes degradation of cartilage components. Therefore, antioxidants, such as, vitamin E (Blankenhorn 1986), vitamin C (Jensen 2003), and bioflavonoids, such as, quercetin (Havsteen 1983) can prevent cartilage degradation and therefore may have a preventive or therapeutic value in osteoarthritis.

METHYLSULFONYLMETHANE Methylsulfonylmethane (MSM) is a form of organic sulfur that occurs naturally in a variety of fruits, vegetables, grains, and animals. It is a normal oxidation product of dimethyl sulfoxide (DMSO). As a supplement, MSM is synthesized and is often seen as an ingredient in joint formulas. Some well-designed studies have shown that MSM supplementation can have positive results in arthritis. For example, in a 12-week double-blind placebo-controlled trial, MSM significantly improved pain and function scores in arthritis patients (Usha 2004). In a second 12-week double-blind placebo-controlled trial, MSM was more efficient than placebo in decreasing pain and physical impairment in arthritis patients (Kim 2006).

24 Healthy Directions December/January 2010

FISH OILS Fish oil is derived from the tissues of oily fish (ie. Mackeral, sardines, herring, salmon) and contains the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Various studies indicate that the omega-3’s that are obtained through fish oils have protective effects within the joint, such as, decreasing inflammation and inhibiting breakdown of cartilage (Curtis 2000, Curtis 2002).

GINGER AND TURMERIC Ginger and turmeric are very popular herbs used within the East Indian system of medicine known as Ayurveda. Numerous studies have demonstrated significant anti-inflammatory and antioxidant activities of these herbs (Srivastava 1992, Kiuchi 1992, Srivastava 1995). In an investigation that evaluated the effects of ginger on patients with arthritis and muscular discomfort, more than 75% of the arthritic patients reported improvements in pain and swelling, while all patients who experienced muscle discomfort reported relief (Srivastava 1992). In another double-blind study, ginger was more efficient than placebo in reducing knee pain upon standing in arthritis patients (Altman 2001).

ACUPUNCTURE Acupuncture is an ancient Eastern technique that may provide temporary pain relief. Results of a randomized trial published in one of the leading medical journals, The Lancet, suggest that acupuncture could reduce pain and improve joint functioning in the short-term for people with arthritis of the knee. The lead investigator advised that “Acupuncture treatment had significant and clinically relevant short-term effects when compared to minimal acupuncture


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or no acupuncture treatment in patients with osteoarthritis of the kneeâ&#x20AC;? (Witt 2005). Another analysis of 10 human clinical trials investigating the efficacy of acupuncture in the treatment of arthritis found that acupuncture is an effective treatment for pain and physical dysfunction associated with arthritis (Selfe 2008).3 Angela MacNeil, ND, MSc is a Naturopathic Doctor with a Masters in Human Health and Nutritional Sciences who currently practices at the Natural Way Health Clinic in Waterloo, Ontario. She takes an integrative, evidence-based approach to health and she emphasizes nutrition and clinical laboratory testing. For more information visit: www.thenaturalwayclinic.com or call 519-772-2116.

References:

Altman RD, Marcussen KC. Effects of a ginger extract on knee pain in patients with osteoarthritis. Arthritis Rheum. 2001 Ameye LG, Chee WSS. Osteoarthritis and nutrition. From nutraceuticals to functional foods: a systematic review of the scientific evidence. Arthritis Res Ther. 2006 Anderson J, Felson DT. Factors associated with osteoarthritis of the knee in the First National Health and Nutrition Examination (HANES I). Am J Epidemiol. 1988 Blankenhorn G. Clinical effectiveness of Spondyvit (vitamin E) in activated arthroses. A multicenter placebo-controlled double-blind study. Z Orthop Ihre Grenzgeb. 1986 Bourgeois P, Chales G, Dehais J, et al. Efficacy and tolerability of chondroitin sulfate 1200 mg/day vs chondroitin sulfate 3 x 400 mg/day vs placebo. Osteoarthritis Cartilage. 1998 Bucsi L, Poor G. Efficacy and tolerability of oral chondroitin sulfate as a symptomatic slow-acting drug for osteoarthritis (SYSADOA) in the treatment of knee osteoarthritis. Osteoarthritis Cartilage.1998 Cooper C, Inskip H, Croft P, Campbell L, Smith G, Mclearn M, Coggon D. Individual risk factors for hip osteoarthritis: obesity, hip injury and physical activity. American Journal of Epidemiology. 1998 Curtis CL, Hughes CE, Flannery CR, Little CB, Harwood JL, Caterson B. n-3 fatty acids specifically modulate catabolic factors involved in articular cartilage degradation. J Biol Chem. 2000 Curtis CL, Rees SG, Little CB, Flannery CR, Hughes CE, Wilson C, Dent CM, Otterness IG, Harwood JL, Caterson B. Pathologic indicators of degradation and inflammation in human osteoarthritis cartilage Arthritis Rheum. 2002 da Camara CC, Dowless GV. Glucosamine sulfate for osteoarthritis. Ann Pharmacother. 1998 Delafuente JC. Glucosamine in the treatment of osteoarthritis. Rheum Dis Clin North Am. 2000 Ding C. Do NSAIDs Affect the Progression of Osteoarthritis? Inflammation. 2002 Felson DT, Anderson JJ, Naimark A, Walker AM, Meenan RF. Obesity and knee osteoarthritis: The Framingham study. Ann Int Med. 1988 Felson DT, Zhang Y, Hannan MT, et al. Risk factors for incident radiographic knee osteoarthritis in the elderly: the Framingham Study. Arthritis Rheum. 1997 Focht BC, Rejeski WJ, Ambrosius WT, Katula JA, Messier SP. Exercise, self-efficacy, and mobility performance in overweight and obese older adults with knee osteoarthritis. Arthritis Rheum. 2005 Gaby AR. Natural treatments for osteoarthritis. Alt Med Rev. 1999 Havsteen B. Flavonoids, a class of natural products of high pharmacological potency. Biochem Pharmacol. 1983 Jensen NH. Reduced pain from osteoarthritis in hip joint or knee joint during treatment with calcium ascorbate. A randomized, placebo-controlled cross-over trial in general practice. Ugeskr Laeger. 2003 Kim LS, Axelrod LJ, Howard P, Buratovich N, Waters RF. Efficacy of methylsulfonylmethane (MSM) in osteoarthritis pain of the knee: a pilot clinical trial. Osteoarthritis Cartilage. 2006

Kiuchi F, Iwakami S, Shibuya M. Inhibition of prostaglandin and leukotriene biosynthesis by gingerols and diarylheptanoids. Chem Pharm Bull. 1992 McAlindon TE, LaValley MP, Gulin JP, et al. Glucosamine and chondroitin for treatment of osteoarthritis. JAMA. 2000 McAlindon TE, Jacques P, Zhang Y, et al. Do antioxidant micronutrients protect against the development and progression of knee osteoarthritis? Arthritis Rheum. 1996 Messier SP, Loeser RF, Miller GD, Morgan TM, Rejeski WJ, Sevick MA, Ettinger WH Jr, Pahor M, Williamson JD. Exercise and dietary weight loss in overweight and obese older adults with knee osteoarthritis: the Arthritis, Diet, and Activity Promotion Trial. Arthritis Rheum. 2004 Rashad S, Hemingway A, Rainsford, et al. Effect of nonsteroidal anti-inflammatory drugs on the course of osteoarthritis. Lancet.1989 Reginster JY, Deroisy R, Paul I, et al. Glucosamine sulfate significantly reduces progression of knee osteoarthritis over 3 years. Arthritis Rheum.1999 Ronca F, Palmieri L, Panicucci P, et al. Anti-inflammatory activity of chondroitin sulfate. Osteoarthritis Cartilage. 1998 Roos EM. Joint injury causes knee osteoarthritis in young adults. Curr Opin Rheumatol. 2005 Selfe TK, Taylor AG. Acupuncture and osteoarthritis of the knee: a review of randomized, controlled trials. Fam Community Health. 2008 Srivastava KC, Mustafa T. Ginger (Zingiber officinale) in rheumatism and musculoskeletal disorders. Med Hypoth. 1992 Srivastava KC, Bordia A, Verma SK. Curcumin, a major component of food spice turmeric (Curcuma longa) inhibits platelet aggregation and alters eicosanoid metabolism in human blood platelets. Prostaglandins Leukotr Essent Fatty Acids. 1995 Tiku ML, Gupta S, Deshmukh DR. Aggrecan degradation in chondrocytes is mediated by reactive oxygen species and protected by antioxidants. Free Radic Res. 1999 Tiku ML, Shah R, Allison GT. Evidence linking chondrocyte lipid peroxidation to cartilage matrix protein degradation: possible role in cartilage aging and the pathogenesis of osteoarthritis. J Biol Chem. 2000 Uebelhart D. Clinical review of chondroitin sulfate in osteoarthritis. Osteoarthritis Cartilage. 2008 Usha PR, Naidu MUR. Randomised, double-blind, parallel, placebo-controlled study of oral glucosamine, methylsulfonylmethane and their combination in osteoarthritis. Clinical Drug Investigation. 2004 Verbruggen G, Goemaere S, Veys EM. Chondroitin sulfate: S/DMOAD (structure/disease modifying anti-osteoarthritis drug) in the treatment of finger joint OA. Osteoarthritis Cartilage.1998 Wegman A, van der Windt D, van Tulder M, Stalman W, de Vries T. Nonsteroidal antiinflammatory drugs or acetaminophen for osteoarthritis of the hip or knee? A systematic review of evidence and guidelines. J Rheumatol. 2004 Witt C, Brinkhaus B, Jena S, Linde K, Streng A, Wagenpfeil S, Hummelsberger J, Walther HU, Melchart D, Willich SN. Acupuncture in patients with osteoarthritis of the knee: a randomised trial. Lancet. 2005


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NATURAL WAYS TO AID DEPRESSION

Find the Sunny Side of Winter By Michelle Honda PhD Mood disorders for all ages are bordering on epidemic proportions throughout the world. Our modern lifestyle has changed our inherent balance primarily through technology. We no longer rest when the sun goes down or eat food that is whole and void of chemicals. Everywhere we look today, people are living at a high speed pace with little thought of their internal environment until they crash. Most people run to their doctor demanding a quick fix. Drugs are no panacea. Almost a third of patients do not respond to antidepressants and the ones that do, find the drugs less effective over time coupled by unpleasant side effects. A collective accumulation of internal and external developments leads to a depressed state. It makes more sense to find natural, non-drug ways to correct the imbalance of neurotransmitters like serotonin and other key elements involved with depression.

WHAT TRANSMITS FEELINGS OF DEPRESSION Symptoms of depression on up to feelings of suicide are usually brought on by reduced levels of neurotransmitters such as serotonin, norepinephrine and dopamine. Serotonin is a key buffer against depression. Similar to a speech defect that hinders communication, interferences with neurotransmitter activity may short circuit the brain’s internal communication. Neurotransmitters regulate many of the body’s activities such as anger, joy, sleep, hunger, mobility and memory.

PHYSICAL CAUSES Depression may also be symptomatic of other medical conditions, such as hypothyroidism, anemia or diabetes. The thyroid is an emotional gland which forms a triad with the adrenals and pancreas, always interrelating—all having an effect on our mental state.

THYROID

Chase Away the Winter Blues!

The symptoms of depression may be a sign that a person’s thyroid is underactive. Low thyroid can lead to feelings of despair and extreme sadness. The amino acid tyrosine is used by the body to make the neurotransmitter noradrenaline, which is found in lower levels of these people who are depressed.

FOLIC ACID ALERT A clinical study performed at the Harvard Medical School by Dr. Fava, a director of the depression and research program, found that patients with low folate levels had a much lower response to antidepressants than those with normal levels.


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ANEMIA AND DIABETES Anemia can bring on feelings of depression by impairing iron absorption in the cells that regulate dopamine in the brain. Recent research points to depression as a possible cause or trigger in diabetes. Studies show that people with diabetes have a greater risk of depression than people without diabetes.

RETHINK YOUR DIET Like most things it appears to be all about balance. Our ancestor’s diet consisted of mostly green plants and small animals which were low in fat but high in cholesterol. As it turns out we find that low cholesterol levels do interfere with the regulation of serotonin. Since high levels would not be recommended either, the suggestion would be to monitor both levels. Therefore, a question about carbohydrates springs to mind. Carbohydrates do improve serotonin temporarily but over the long run, a high carb diet leaves you feeling low and sluggish. The diminishing sense of well being partly stems from the elevated insulin levels which in turn boost the production of certain prostaglandins linked to depression.

HAPPY FOODS To help maintain healthy insulin and cholesterol levels, emphasize fruits, vegetables and whole grains while limiting sweets, processed and junk foods. At each meal strive to consume a protein/fat/carbohydrate ratio of 30%, 30%, 40%. Additionally, frequent small meals of 500 calories or under, keep insulin levels lower that large meals. A few suggestions of foods to help curb depression are those rich in omega-fatty acids found in salmon, trout, walnuts, soybeans and chocolate also boosts levels of serotonin. Other foods producing a calming effect contain tryptophan found in bananas, peanuts and turkey.

EXERCISE VERSUS THE BLUES A surprising study presented by the Society of Behavioural Medicine, conducted at Duke Medical Centre showed that even short workouts as brief as eight minutes were enough to enhance mood by reducing feelings of sadness, tension, fatigue, anger and confusion. Exercise is a natural serotonin booster, not to be linked with only joyful moods but also with better overall health.

NON-DRUG ALTERNATIVES TO TREAT DEPRESSION Tryptophan and SAM-e Tryptophan is an amino acid, available in a dietary supplement form of tryptophan or 5-HTP. Tryptophan is converted by the body into 5-hydroxytryptophan and then into serotonin. SAM-e is a naturally occurring molecule that is involved in a number of metabolic functions including the neurotransmitters serotonin and dopamine that are imbalanced in people who suffer with depression.

Glutamine and Phenylalanine Glutamine is an amino acid used by the body to make the neurotransmitter glutamate. Glutamate is promoted as a ‘brain food’ inducing more energy and improving mood. Phenylalanine is an amino acid used by the body to make the neurotransmitter norepinephrine. The goal in supplementing phenylalanine is to prompt the brain to yield more norepinephrine.

Inositol, St. John’s Wort and Tyrosine Inositol is a type of sugar related to glucose. Since low levels of inositol have been found in the spinal fluid of people with depression and in the brains of those who have committed suicide, insositol is being promoted as a useful treatment for mood disorders. The herb St. John’s wort has traditionally been used to treat all forms of nerve and emotional disorders. Herbs are often preferred over antidepressants due to much fewer side effects. Tyrosine is an amino acid used by the body to manufacture noradrenaline which has shown to be in short supply in the brains of people with mood disorders.

OTHER SUGGESTIONS Complementary treatments for depression are wide and varied. Other suggestions include; light therapy, negative air ionisation, music, yoga, meditation, vitamin/minerals, melatonin, homeopathy and herbal remedies. To take claim of your mental health, as your first line of defence, consider lifestyle factors while incorporating a dietary and supplemental regime to reduce the inevitable emotions and health challenges associated with depression.3 Michelle Honda PhD is a holistic doctor practicing at Renew You Holistic Health located in Ancaster, Meadowlands. In addition to her doctorate, she holds an advanced degree in nutrition (RNCP), is a Master Herbalist and an IIPA Certified Iridologist. Visit her website at: www.renewyou.ca and www.michellehonda.com. Call: (905) 304-0111.

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Beat the Winter

FLU & H1N1 By Rahima Hirji, ND As the temperature begins to fall, many people find themselves feeling less than their best. Winter can be a challenging time of year with cold and flu season at its peak and this year is particularly difficult with the added anxiety over H1N1. Regardless of whether or not you decide to vaccinate, naturopathic medicine can help you ensure that your immune system is working at its best. This will help protect you and your loved ones from the cold, the seasonal flu and H1N1. Here are some of the most important things you can do to boost your immunity this winter and ensure your family’s health.

1

WASH YOUR HANDS

2

GET A BOTTLE OF SUNSHINE

3

TAKE A PROBIOTIC

We have all heard this over and over. That’s because it is one of the most important things you can do to avoid transmitting germs. It is also important to avoid touching your eyes, nose or mouth with your hands as this can encourage the spread of viruses and bacteria.

Vitamin D supplementation is particularly important for those of us living in North America. With shorter days and longer nights, we don’t get enough sun exposure, which in turn means we don’t produce enough Vitamin D. This vitamin is typically known for its effect on bone development and calcium absorption. But in recent years, it is getting more attention for its effect on the immune system. Many studies have shown that individuals with decreased serum levels of Vitamin D are at an increased risk of developing a cold or flu.

Probiotics are the healthy and necessary bacteria that hang out in your gut. These little guys are your body’s natural defense against infections. Many people have an imbalance in their guts due to overuse of antibiotics, poor diet and stress. Supplementation has shown to decrease the incidence of both gastrointestinal and respiratory infections. You can also get probiotics from fermented foods like yogurt.

444

What to Do To Avoid the Flu!


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EAT A COLORFUL DIET

Different colored foods have different phytonutrients. Phytonutrients are chemicals that are present in fruits and vegetables and other foods like whole grains and legumes. Making sure you get a variety of different colored foods in your diet will ensure that you get a wide variety of phytonutrients to support your body’s immune system and stay well. These foods also contain vitamins, minerals and fiber, which are added benefits to ensure optimum health.

5

CUT OUT THE SUGAR

The standard Canadian diet is high in fat, low in fiber and high in processed foods. It is also particularly high in sugar. If you want to avoid getting sick, reduce your sugar intake and check your labels carefully. Many foods disguise sugar by using alternative names like sucrose, fructose and maltose, just to name a few. Sugar is an immune depressant. When white blood cells are exposed to high levels of sugar in the bloodstream, they show a decreased resistance to infection. If you must, use natural sweeteners like honey, agave and xylitol but use them sparingly.

6

GET MOVING

Exercise in moderation has been shown to increase immune cell function. However, too much of a good thing is not necessarily better. Intense or prolonged exercise actually decreases your immune response.

7

GET SOME ZZZZ’S

8

MANAGE YOUR STRESS

Not getting enough sleep has been shown to reduce the body’s resistance to infection. According to a study conducted by the Archives of Internal Medicine, people “who slept an average of fewer than seven hours a night … were three times as likely to get sick as those who averaged at least eight hours.”

The Mind-Body connection cannot be overlooked. Stress has a very powerful effect on your body. Although acute stress can boost immunity, chronic, unrelenting stress suppresses the immune reaction leaving you vulnerable to infection. Combat the negative effects of stress with some good relaxation techniques like deep breathing, guided visualization and meditation.3 Rahima Hirji, ND is a Naturopathic Doctor at Target Therapeutics in Kitchener. She enjoys working with pediatric patients and has a special interest in womens’ health, infertility and autoimmune diseases. Visit: www.targettherapeutics.com or call 519-593-2354. Have a health question? Want to know how naturopathic medicine can help you? See your question answered in the next issue of Healthy Directions, new Ask the Expert section. Email your questions to Rahima Hirji, ND: drrahima@targettherapeutics.com.

Healthy Directions December/January 2010 31


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HOLIDAY ENTERTAINING FRESH GOAT CHEESES These are delightfully fresh and tasty. Try the flavored variations at the end of the recipe, or use your imagination to create new ones.

EQUIPMENT • Draining container • 6 goat cheese molds

INGREDIENTS 4 quarts goat’s milk (4 L) 1⁄4 tsp. mesophilic culture (1.25 mL) 1 drop liquid rennet 1 1⁄2 tsp. pickling (canning) or kosher salt (7 mL)

INSTRUCTIONS 1. Sterilize all equipment. In a large stainless-steel pot over medium heat, warm milk to 77°F (25°C), stirring gently to prevent scorching. Remove from heat. 2. Sprinkle culture over surface of milk and let stand for about 5 minutes to rehydrate. Using skimmer and an up-and-down motion, gently draw culture down into milk without breaking surface of milk. 3. Dilute rennet in 1 tbsp. cool water. Add to milk and, using the same up-and-down motion, draw rennet down into milk until well blended. Cover and let set at room temperature in a draft-free location for 24 hours. 4. Prepare a draining container and molds.

Photo by Colin Ericsson

5. Tip pot slightly to drain off any surface whey. Carefully dip each mold into the curd, filling it as full as possible. Let drain for 30 minutes. Using a slotted spoon or skimmer, refill molds. Continue to drain and refill molds until all the curd is used up.

TIPS The yield percentage is the amount of solids in the form of cheese that you can expect to have from the milk. For this recipe, 4 quarts (4 L) of milk weighs 8 lbs (4 kg), so a 25% yield would be 2 lbs (1 kg). Don’t worry if your cheeses become a little misshapen once they have been removed from the molds; simply reshape gently by hand and return to the refrigerator. Makes 6 cheeses, each 5 oz (150 g).

DRESSING VARIATIONS Rosemary and Olive Oil: Infuse a fresh sprig of rosemary in olive oil for 1 to 2 hours at room temperature. Chop fresh rosemary and roll the sides of the cheese in the herb. Top with fresh sprig and drizzle with olive oil. Rose Petal and Hazelnut: Wash and chop fresh scented rose petals. Mix with roasted chopped hazelnuts. Press top of cheese into rose-petal mixture and top with a whole rose petal. Use only pesticide-free rose petals from a reliable source. Maple Walnut: Boil some walnut halves in pure maple syrup until syrup is reduced and nuts are caramelized. Let cool. Drizzle goat cheeses with fresh maple syrup and top with caramelized walnuts. 32 Healthy Directions December/January 2010

6. Set molds in draining container. Cover container and let drain at room temperature for 24 hours. If you have used straight-sided molds, you can flip them at this time. If not, let them drain for another 24 hours. 7. Sprinkle 1⁄4 tsp (1.25 mL) salt over each cheese, dividing it evenly between both sides. If you have used molds that cannot be flipped, just salt the exposed end. Refrigerate for 24 hours to firm up. Unmold the cheese Wrap and store in the refrigerator for up to 10 days. This recipe is reprinted with permision from Debra Amrein-Boyes cookbook “200 Easy Homemade Cheese Recipes.” Amrein-boyes is one of the top artisanal cheese makers in Canada. She spent several years learning about cheese making in Switzerland, then returned to Canada, where she is now the head cheese maker and owner of The Farm House Natural Cheeses. For cheese making supplies in Ontario contact: Glengarry Cheesemaking and Dairy Supply in Lancaster, Ontario at 1-888-816-0903 or visit www.glengarrycheesemaking.on.ca.


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HOLIDAY ENTERTAINING Flavoured butters add a special flair. The butter can be stored in a container but is very attractive when piped into rosettes. Freeze and use as needed. Or, shape it into a log and roll in waxed or parchment paper, so it can conveniently be sliced into pieces of a desired thickness.

PEPPERCORN BUTTER There are many varieties of peppercorns available: try pink, green and any others you can find.

INGREDIENTS 1⁄2 cup salted butter, softened (125 mL) 1 tbsp mixed whole peppercorns (15 mL)

DIRECTIONS Place butter in a small bowl. With the flat side of a large chef’s knife, crush peppercorns. Do not grind. Add crushed peppercorns to butter and blend until creamy and smooth. Let infuse at room temperature for 2 hours before refrigerating. Refrigerate, tightly covered, for up to 1 month.

ORANGE HONEY BUTTER Very tasty on a breakfast muffin or croissant.

INGREDIENTS 1⁄2 cup 4 tsp 2 tsp 2 tsp

unsalted butter, at room temperature grated orange zest 20 mL freshly squeezed orange juice 10 mL liquid honey 10 mL

DIRECTIONS In a small bowl, combine butter, orange zest and juice, and honey. Blend until smooth and creamy. Serve immediately or refrigerate, tightly covered, for 1 week.

PROVENÇIAL HERB BUTTER This is wonderful on a baguette with a slice of hard or semisoft goat cheese.

INGREDIENTS 1 cup unsalted butter, at room temperature (250ml) 1 1/2 tsp. finely chopped fresh rosemary 2 tbsp. finely sliced black olives 1 tsp. finely chopped garlic 1 tsp. freshly ground black pepper

DIRECTIONS In a small saucepan over low heat, melt 1 tbsp. (15ml) of the butter. Add rosemary and heat until butter just begins to brown. Remove from heat. Let cool. In a small bowl, mix togehter olives, garlic, pepper, salt and remaining butter. Add butter-rosemary mixture and blend together well. Serve immediately or refrigerate, tightly covered, for up to 1 week. This recipe is reprinted with permision from Debra Amrein-Boyes cookbook “200 Easy Homemade Cheese Recipes.”

Photo by Colin Ericsson

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AFRICAN IVORY COAST MENU

African Ivory Coast Menu

Menu CORNISH GAME HENS WITH LEMON & YOGURT ••••••••••••••

COUSCOUS WITH RAISINS & CARAMELIZED ONIONS •••••••••••••• Recipe menu reprinted with permission from Denise Vivaldo’s The Entertaining Encyclopedia.

34 Healthy Directions December/January 2010

LEMON CUMIN COOKIES


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AFRICAN IVORY COAST MENU CORNISH GAME HENS WITH LEMON AND YOGURT The unexpected spiciness of the cumin and cinnamon and the sweetness of the raisins make this dish very memorable. These hens can be baked in a large roasting pan in a 300°F (150°C) oven.

INGREDIENTS For the Stuffing 2 tbsp. unsalted butter 1 large onion, finely chopped 2 tsp. ground cinnamon 1 tsp. ground cumin 2⁄3 cup fresh or panko bread crumbs 1⁄2 cup golden raisins 1⁄4 cup sliced almonds 2 tbsp. olive oil 2 tbsp. liquid honey 2 tbsp. hot water 2 tbsp. chopped fresh cilantro 2 tbsp. chopped fresh mint Salt and freshly ground black pepper

Baste For the Hens 6 Cornish game hens 1⁄3 cup unsalted butter 1⁄3 cup liquid honey 1 tsp. ground cinnamon 1⁄2 tsp. ground cumin 1⁄2 tsp. salt 1⁄2 tsp. freshly ground black pepper For the Sauce 1 cup plain whole-milk yogurt 1 tbsp. granulated sugar Grated zest of 2 lemons

DIRECTIONS For the stuffing, in a skillet, melt butter over medium-high heat. Sauté onion for about 5 minutes or until soft and translucent. Add cinnamon and cumin; sauté for 2 minutes. In a bowl, combine onion mixture, bread crumbs, raisins and almonds. Set aside. In a small bowl, stir together oil, honey and hot water until

COUSCOUS WITH RAISINS AND CARAMELIZED ONIONS This couscous has a beautiful saffron color and a sweet taste from the raisins and caramelized onions. This recipe can be made a day ahead and refrigerated in an airtight container. Reheat in a covered baking dish in a 325°F (160°C) oven for 15 to 20 minutes, or until heated through.

INGREDIENTS sliced almonds unsalted butter, divided onion, finely chopped raisins packed light brown sugar finely minced gingerroot ground cinnamon reduced-sodium chicken broth saffron threads Pinch 2 cups couscous 1 tbsp chopped fresh mint Salt and freshly ground black pepper

1⁄3 cup 6 tbsp 1 1⁄2 cup 2 tbsp 1 tbsp 1 tsp 4 cups

DIRECTIONS Spread almonds in a single layer on a baking sheet. Bake in preheated oven for about 10 minutes or until they just begin to turn golden. Immediately transfer almonds to a plate lined with paper towels. Set aside. In a medium saucepan, melt 1⁄4 cup (50 mL) of the butter over medium-high heat. Sauté onion for about 7 minutes or until soft. Add raisins, brown sugar, ginger and cinnamon. Sauté for about 6 minutes or until onions begin to caramelize. Remove from heat, cover and set aside. In a large saucepan, bring stock to a boil over high heat. Add saffron and the remaining butter; reduce heat and simmer for 2 minutes. Remove from heat and add couscous; cover and let stand for 5 minutes. Stir in almonds, onion mixture and mint. Season to taste with salt and pepper.

honey is dissolved. Pour over onion mixture and stir well. Stir in cilantro and mint. Season to taste with salt and pepper. The stuffing can be prepared up to a day ahead and refrigerated. Rinse game hens under cold running water and pat dry. Divide the stuffing among the hens. Tie the legs together with kitchen twine. Set aside. For the baste, in a medium saucepan, over medium heat, combine butter, honey, cinnamon, cumin, salt and pepper, stirring until butter melts, honey dissolves and baste is heated through. Brush hens with baste, turning and basting frequently, for about 40 minutes or until hens are golden brown and juices run clear when thighs are pierced with a knife. For the sauce, meanwhile, in a bowl, combine yogurt, sugar and lemon zest. Serve hens with sauce on the side for dipping. Serves 6.

LEMON CUMIN COOKIES The cumin gives these lemony cookies an unexpectedly warm, spicy taste.

INGREDIENTS 1 1⁄2 cups all-purpose flour 1 tsp. baking soda 1⁄4 tsp. salt 11⁄2 cups granulated sugar 1⁄2 cup unsalted butter, softened 2 egg yolks 11⁄2 tsp. ground cumin Grated zest and juice of 2 lemons

DIRECTIONS In a bowl, sift together flour, baking soda and salt. Set aside. In a large bowl, using an electric mixer, cream sugar and butter until light and fluffy. Gradually beat in egg yolks, lemon zest, lemon juice and cumin. Fold in flour mixture until a soft dough forms. Turn dough out onto a piece of waxed paper and roll into a log about 2 inches thick. Twist ends of waxed paper to seal. Refrigerate for at least 1 hour, until dough is stiff, or for up to 4 days. Preheat oven to 325°F (160°C). Unwrap cookie dough and cut into 1⁄4-inch (0.5 cm) slices. Place about 2 inches apart on prepared baking sheet. Bake for 10 minutes or until edges begin to brown. Healthy Directions December/January 2010 35


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ECO LIVING

Why Shop Organic?

By Laura Telford, PhD, Canadian Organic Growers Canada has one of the cheapest, most efficient and diverse food systems on the planet. Yet our food system is broken. Agricultural practices contribute either directly or indirectly to a growing list of social ills. Parkinson’s and cancer have been linked to agricultural pesticide use. Farmers and rural communities have been hit by an ongoing farm income crisis. Roughly half of Canada’s nationally listed species at risk list make their homes in agricultural landscapes. Close to 9% of Canada’s greenhouse gas budget is related to primary food production and emissions from agriculture continue to rise (25% between 1990 and 2006). Chemical runoff from farms has also created a host of problems - including contaminated drinking water, wildlife toxicity and dead zones that no longer support life in our lakes and oceans. There is another way. By switching to a production system that uses organic practices, we can reverse our dependence on harmful and energy-intensive synthetic ingredients and instead rely on nonpolluting, free and readily available resources such as sunlight and atmospheric nitrogen to grow nourishing food that provides habitat for a diversity of species. The soil building methods of organic agriculture nurture a complex and mostly invisible army of microorganisms that perform a myriad of ecosystem services including carbon sequestration, which in turn, contributes to solving our climate change woes, while improving the soils’ capacity to manage water in times of abundance and drought. Organic farming fosters recycling of on-farm nutrients and requires 30% less energy than other production methods - largely because it does not rely on energy-intensive synthetic inputs manufactured from fossil fuels. Organic agriculture also provides hope for Canada’s beleaguered farmers. By decreasing their reliance on expensive offfarm inputs and by receiving an organic premium for their products, organic farmers improve their bottom lines as they improve the environmental health of their farms, providing new hope for rural communities.3 For more information visit: www.cog.ca 36 Healthy Directions December/January 2010


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Canadian Organic Growers’ Top Reasons to Buy Organic REDUCE THE TOXIC LOAD

Organic farming helps to keep harmful synthetic chemicals out of the air, water, soil and our bodies.

IMPROVE SOIL HEALTH

Organic farming improves long term soil health, thus guaranteeing that our children and their children have access to healthy and nutritious food.

IMPROVE YOUR HEALTH

Organic food contains higher levels of nutritionally desirable compounds, such as, antioxidants and lower levels of nutritionally undesirable compounds, such as, heavy metals and pesticide residues.

PROTECT YOUR BABY

Infants are exposed to hundreds of harmful chemicals starting even before they are born and the impact of this chemical cocktail on developing nervous and reproductive systems is not yet understood. An organic diet can help to prevent exposure to unwanted toxins in the food system.

GUARANTEE CANADA’S FOOD SECURITY

Organic farming provides a stable income for farmers and farm communities by providing an organic price premium and by reducing farmers’ reliance on costly off farm inputs.. Without farmers, there can be no food.

PROMOTE BIODIVERSITY

Organic farms have a greater abundance of life - both above and below the soil.

SLOW GLOBAL WARMING

Because it does not rely on energy-intensive inputs such as synthetic fertilizers and pesticides, organic farming uses 30% less energy than conventional agriculture. The higher levels of organic matter in organically managed soils also means that organic farms can act as a carbon sink for atmospheric carbon.

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THE PATH TO HAPPINESS

Find a Stress Escape By Claude Gallant PhD Microbiology Stress is everywhere! Home, work, school, relationships. It seems as though stress is unavoidable, and it is. Everyone experiences stress, it is a fact of being alive. What causes stress for you may not be stressful for someone else. Sometimes stress is helpful â&#x20AC;&#x201C; it can encourage you to meet a deadline or get things done. But long-term stress can increase the risk of diseases like depression, heart disease and a variety of other problems. Stress is a normal reaction to the demands of life. But when you're unable to cope well with the stress in your life, your mind and body often pay a heavy price. Your body is naturally designed to experience and react to stress in a way originally meant to protect you against perceived threats from predators and aggressors. But today's many demands may include managing a huge workload, making ends meet, taking care of aging parents, as well as, young children, and simply making it through the morning rush hour. When we experience high levels of stress, our body triggers the "fight-or-flight reaction," essentially the air raid siren inside you to go on high alert. The danger to your health occurs when stress is so frequent that this siren doesn't shut off. When you are in fightor-flight, your brain, sets a series of events in motion prompting your adrenal glands, to work overtime releasing a surge of hormones, including adrenaline and cortisol. Adrenaline increases your heart rate, elevates your blood pressure and boosts energy supplies. Cortisol increases sugars in the bloodstream, enhances your brain's use of glucose and increases the availability of substances that repair tissues. Cortisol also curbs functions that would be non-essential or detrimental in a fight-or-flight situation. It alters immune system responses and suppresses the digestive system, the reproductive system and growth processes. The combination of cortisol and adrenaline also effect mood, motivation and fear. The hormones released when we experience stress were only meant to be at those levels for a short period of time, long enough for us to get out of the situation. Prolonged unmanaged stress causes fightor-flight to stay on. This puts your whole body at risk of exhaustion. It also leaves you at increased risk of numerous health problems, including heart disease, sleep problems, digestive problems, depression, obesity, and memory loss. We all have a choice. We can either give in to the stress, or we can work to manage it and live healthier. Stress is manageable and here's how to manage it.

EXERCISE Exercise can be an extremely effective stress reliever. High energy exercise (i.e. boxing, weight training, cycling) provide an effective release for anger and frustration that build up. Exercise also reduces cortisol and increases endorphins, the feel good hormone that relaxes you and reduces feelings of stress.

TEA Tea is a unique weapon in managing stress as it is more than just the physical components in tea that do the work. In studies, researchers found tea was able to reduce anxiety and create a feeling of calm in stressful situations. They wrote that it is not just the chemical properties of tea, but also what it means in our culture, to drink tea you have to put water in a kettle, prepare the cup and wait for it to boil. Then you have the ritual of preparing the cup once the water has boiled. It appears as though the whole process, in addition to the tea itself and the act of drinking the tea, all have a roll in stress reduction.

B-VITAMINS Taking in extra B-Vitamins helps to ensure that your body will have adequate amounts in store to combat stress. These vitamins are important in stress management because one of their primary roles in the body is to keep the nervous system functioning well. Deficiencies of B-vitamins are associated with nerve problems and an increase in stress-related symptoms, such as, depression, anxiety and irritability.

FRIENDS Having a strong, supportive network of friends is strongly correlated with lower levels of stress, increased longevity, and greater levels of happiness. Keep close contact with supportive friends and let go of stressful ones. Let good friends in so they can celebrate the good times 38 Healthy Directions December/January 2010


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with you (making the good times better) and support you in the bad times (lessening the bad).

simple in theory they take time and patience to master but are well worth the effort.

SLEEP

ELEUTHERO (SIBERIAN GINSENG)

Good sound sleep is essential for stress management. Productive sleep, the deep sleep where we actually dream and relax, is the time when our body relaxes and recharges. It is during deep sleep when our body can shut off fight-or-flight and allow our hormones to reset to healthy levels.

Eleuthero is one of a class of herbs called adaptogens. These will help your body achieve balance and help strengthen the body's systems for handling stress. By using eleuthero you are teaching your body to handle stress better. Make your mental and physical well being a priority. Simplify your schedule and eliminate what's not important so that you have time for what is most important: yourself. Remember: only you can restore some balance to your lifestyle. Start enjoying your life.3

RELAXATION Relaxation itself induce relaxation of your muscles and lowers your blood pressure and pulse rate. This creates a state of increased emotional calmness. It is the direct opposite of stress. Some relaxation techniques, such as, meditation, deep breathing and progressive muscle relaxation can be self-taught. Though they are

Claude Gallant holds a Ph.D. in Microbiology from the University of Calgary. She also has post-doctoral training in Molecular Biology and Bacterial Pathogenesis.

Remembering, Age is Just a Number By Dini Petty Why is it some of us refuse to tell our age, lie about it, are embarrassed about it, or think it’s rude to ask? Could it be because North American women as in many other cultures are valued for their looks and their youth, and then their looks and their youth, and then their looks and their youth? This paradigm (something accepted as truth without question) is the cause of the problem and the only thing wrong with this paradigm is that we women have bought into it and so, we believe that we lose our value as we age. We have been taught since we were teachable that the princess is always beautiful and young, all heroines are gorgeous and every female face and body in every form of media that’s worth being there is young and beautiful. Models suffer, especially those who are drop dead gorgeous. They often believe that their value is in their looks and youth and with every day that marches past they are losing what they are valued for. My mother ran one of Canada’s first talent agencies, Molly Petty - Producers Services with a parade of beautiful men and

women. Miss Sweden, Miss World and every once in awhile the room would go silent as a creature so stunning walked through the door and the men were just as fabulous. I was a teenager and got to know the beautiful people and came to understand how fearful some of the women were. So, where does this leave the rest of us? Often, it leaves us fearful of aging, desperately doing anything and everything we can to stay young and lying about our age. If we didn’t care about what other people thought we could escape, but this paradigm of value based on our looks and our youth is so deeply ingrained in our society that many fabulous women of all ages hate what they see in the mirror. The solution, create a new paradigm for yourself. Realize that beauty is timeless and ageless and that beauty, real beauty comes from the soul not the outside. Every woman reading this is the personification of one ideal of beauty, every single one of us. Being able to look in the mirror and see that truth, allows you to see the beauty in others.3 Dini Petty- January 15, 1945


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FIT FOR LIFE 5-minute workouts

Glute Lifts Glutes, abs and thighs

EASY n n n

Lie face down; draw the navel toward the back and tense the legs and bottom. Bend the left leg at the knee to 90ยบ, raising the left thigh off the floor while keeping the hips in contact with the floor and hold for 5 seconds. Return to the start position and change legs. Repeat 20 times

ENZYMES

Enhance digestion and nutrient absorption Kami Enzymes are digestive aids to maximize the bioavailability of nutrients in food consumed and can help with indigestion and sluggishness, bloating and gas after eating.

Distributed in Ontario by CLM Health 905-828-8004

www.kamicanada.ca 40 Healthy Directions December/January 2010

MEDIUM n n n

Start on all fours with your weight evenly distributed. Without collapsing the arms, extend the left leg directly backward to form a straight line from heel to knee to bottom to shoulder and hold for 5 seconds. Return to the start position and change legs. Repeat 20 times


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Glute lift Glutes, abs and thighs

hard

Glute lift

HARD • Start on all fours with your weight evenly n n n

Glutes, abs and thighs

Start distributed on all fours with your weight evenly distributed. • Without collapsing the liftleg thedirectly left leg Without collapsing the arms, liftarms, the left hard upward (imagine your(imagine toes are your beingtoes pulled a string directly upward areby being •straight Start on all withceiling) your weight evenly upfours tobythe and hold 5 seconds. pulled a string straight up for to the ceiling) and distributed Returnhold tocollapsing the position and change legs. for start 5 the seconds • Without arms, lift the left leg directly•upward (imagine your toes are being and Return to the start position pulled by a string straight up to the ceiling) and Repeat 20 times Repeat 20 times hold for 5 seconds • Return to the start position and change legs Repeat 20 times

change legs

From “Fit in 5” by Greg Whyte. Copyright © 2008 by Human Kinetics Publishers, Inc. Excerpted by permission of Human Kinetics, Champaign, IL. Available to order from Human Kinetics Canada at: www.HumanKinetics.com or by calling 1-800-465-7301. Greg Whyte is the UK’s leading sport scientist and a former Olympic pentathlete. A past director of research for the Olympic Medical Institute and director of science and research for the English Institute of Sport, he is now professor of sport and exercise science at Liverpool John Moores University. Whyte has also worked as a consultant physiologist for Premiership football teams, formula one racers, and the Great Britain Olympic teams. He holds a PhD in cardiovascular physiology, an MSc in human performance, and a BSc in sport science. He is an Ironman athlete and has competed in other ultraendurance events, such as, the Race Across America and swimming the English Channel.

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MAKE-IT NATURAL

Holiday Gift Soaps

By Nikie Brown Making natural handmade soap can be fun and exciting. It can be made using simple ingredients that you can buy at the grocery store such as coconut oil, olive oil and palm oil. Another ingredient that you must have is lye or sodium hydroxide. This caustic soda can be found at your hardware store. Because you will be working with lye, safety precautions must be taken. Make sure you have safety goggles, rubber gloves (latex or chemical) and a dust mask to help with lye fumes.

SUPPLIES NEEDED TO MAKE SOAP

n Stainless steel pot (do not use cast iron, aluminum or ceramic) n Water pitcher for your lye n Stainless steel or heavy duty plastic spoon with long handle n Small mold, such as, a plastic tray lined with freezer paper n Scale n Candy Thermometer (optional)

COCONUT OIL SOAP 225 ml water 104 grams lye - sodium hydroxide 600 grams coconut oil 15 grams lavendar essential oil (optional)

42 Healthy Directions December/January 2010

GETTING STARTED A very simple recipe that makes lots of bubbles is one that uses 100% coconut oil. In your water pitcher, pour your water. Very carefully, pour in your lye and stir being very careful not splash any of the lye water on you. Should that happen, rinse off quickly and neutralize with vinegar. Never pour water into lye. Stir until lye is dissolved. Place in a very well ventilated area as there will be lye fumes from the heat until it cools down. In your stainless steel pot, melt your coconut oil until it is clear or completely melted. Once your lye water and oils are about the same temperature (90 degrees or cooler), carefully pour your lye water into your oil pot in a steady stream. Stir in one direction with your spoon until your oil has come to a â&#x20AC;&#x153;traceâ&#x20AC;? or looks like the oil is leaving trails when you stir. This can take up to 20 minutes. Once your oils are coming to trace, you can then add your essential oil. Mix well and then pour them into your mold. Cover with saran wrap and a towel to keep warm. Making soap with coconut oil hardens quickly. After a few hours, you will want to unmold your soap and cut into bars with a non serrated knife. If you wait too long, the coconut oil will harden too much to cut. Set your bars in a ventilated area where they will be allowed to cure for at least 4 weeks to allow the water to evaporate out of them. A note when using other oils, you will want to keep the mixture in the mold for at least 24 hours before cutting. Coconut oil is one of the few that sets up very quickly.


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Olive Oil â&#x20AC;&#x201C; Castile Soap 225 ml water 600 grams Olive Oil 78 grams Lye - Sodium Hydroxide 15 grams Lavendar Essential Oil (optional)

Simple Basic Soap Recipe 225 ml water 143 grams coconut oil 286 grams olive oil 171 grams palm oil 85 grams lye - sodium hydroxide 15 grams lavendar essential oil (optional) You have now made soap! There are many recipes you can try and create on your own. You will always want to use a lye calculator when creating recipes available on the internet and there are a variety of molds that can be purchased to use as well. Take a soap making course or a good place on the internet with information about soap making is www.millersoap.com. Have fun.3 Nikie Brown is the owner and Savonier of After The Rayne Handmade Soaps. She has been creating her original, wonderful luxuries since 1998 Visit: www.aftertherayne.com.

Healthy Directions December/January 2010 43


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NATUROPATH LISTING GUIDE KITCHENER

BINBROOK

OTTAWA

Karen Simatovic, ND

Rahima Hirji, ND

Tara Anchel, ND

Country Health Centre Special interest in nutrition and botanical medicine

Infertility, Autoimmune Disease, Pediatrics, Weight Loss www.targettherapeutics.com

162 Metcalfe Street, 2nd floor

www.countryhealthcentre.com Call: (905) 692-9300

drrahima@targettherapeutics.com

BURLINGTON

Call: (519) 593-2354

KITCHENER & CAMBRIDGE

Philip K.L. Lee, BSc ND

Susan Fisher, MSc ND Acupuncture, Homeopathy Nutrition and Lifestyle smfisher@rogers.com

Family Medicine & Cancer Care Burlington Natural Health Centre

www.SeekWholeness.com naturaldr@gmail.com Call: (905) 634-8598

CAMBRIDGE & KITCHENER

(519) 500-8209 (519) 578-7595

MARKHAM

OTTAWA Kandis Lock, ND General Family Practice www.kandislocknd.com kandislocknd@gmail.com Call: (613) 728-9100

THORNHILL

Iva Lloyd, BScH RPE ND

Susan Fisher, MSc ND Acupuncture, Homeopathy Nutrition and Lifestyle smfisher@rogers.com

Naturopathic Foundations Health Clinic "Treating the Root Cause of Disease"

i.lloyd@naturopathicfoundations.ca

www.naturopathicfoundations.ca

Call: (905) 940-2727

(519) 578-7595 (519) 500-8209

CARP

www.taraanchelnd.ca info@taraanchelnd.ca Call: (613) 598-0109

MISSISSAUGA & BURLINGTON

Natalie Cheng-Kai-On,BScND Innervate Health Care Centre info@natdoctor.com www.natdoctor.com Call: (416) 894-0621

WATERDOWN

Katherine Willow, ND

Ruth Shuster, BHSc ND

Teri A. Jaklin, BA ND

Carp Ridge Naturopathic Clinic Services include residential healing facility, testing, treating colds to cancer www.ecowellness.com clinic@ecowellness.com (613) 839-1198

Women’s Health/Fertility/Cancer Care

Multiple Sclerosis, Chronic Illness

info@ruthshuster.com www.ruthshuster.com (647)208-7884 (905)332-6542

www.waterdownclinic.com info@waterdownclinic.com (905) 690-9151

HUNTSVILLE & ORILLIA

NORTH YORK & SCARBOROUGH

Lowell Greib, MSc ND Sports Medicine Twitter@sportmeddoc www.mahiganmedicine.com Call: (877) 624-4633

KITCHENER

WATERLOO Angela MacNeil, ND, MSc

Elvis Ali, ND B.Sc MBA Chinese Medicine www.btnl.ca elvisali@swissherbal.ca

angela_macneil@thenaturalwayclinic.com

(905) 695-4232 (416) 721-4349

Call: (519) 772-2116

The Natural Way Health Clinic Nutrition and Clinical Laboratory Testing

www.thenaturalwayclinic.com

WOODBRIDGE & VAUGHAN

ORANGEVILLE

Susan Durant, BSc (Hon) ND

Wendy Davis, ND

Linda Brown, BA ND CBP

Nutrition & Lifestyle Counseling Psychosomatic Energetic Testing Bowen Therapy

Harmony Health Naturopathic Clinic • increase energy • improve sports performance • boost your immune system • feel better

Scott Health Centre, Autism Support Certified BodyTalk Practitioner, Neuro-Emotional Technique

www.susandurant.meta-ehealth.com

Call: (519) 578-7595

www.harmonyhealthclinic.ca wellness@harmonyhealthclinic.ca Call: (519) 940-3600

“When the body talks to itself it can heal itself. Healing really can be 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.

Explore and Experience BodyTalk -

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Beneficial for: Diabetes, High blood cholesterol, High-blood pressure, Obesity, Cold, Ischemia. Therapeutic compounds: GABA, Phytosterol, DNJ, Prenylated flavonoids.

locate a BodyTalk Practitioner near you, call toll-free

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44 Healthy Directions December/January 2010

More info call 416•530•1788 www.jivathai.com


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Shopping Guide

Healthy Options

ALL STAINLESS STEEL JUICE EXTRACTOR

CLEANSE COMPLETELY AND SAFELY

THE FINEST GRAIN MILLS

MAKE YOUR OWN NUTRITIOUS SNACKS

Juicing has just become juicier with the introduction of the revolutionary Super Angel Juicer. It’s simple to use and simple to clean. The powerful 3 HP grinding force 2-stage twin gear system extracts more juice than other juicers. Low speed juicing gears ensure your juice is full of vital nutrients and enzymes. The Super Angel is the answer to all your fruit and vegetable juicing needs. For more information call 1-888-887-8822 or visit us at: www.YoureTheCure.com Naturally Empowered Inc. Great prices and no PST!

Oxy-Powder® works to cleanse, refresh, and detoxify the colon while you sleep! Oxygen, instead of potentially harmful herbs is used for gentle and safe colon cleansing. Lifts out and bubbles away the deep-seated toxic buildup lining your intestinal walls. Maintains intestinal harmony and helps to promote friendly probiotic growth. Oxy-Powder® is the only colon cleansing product backed by real clinical studies on safety, constipation and IBS. Oxyhealth Canada 250-304-1899 www.oxyhealthcanada.com

Every kitchen has a place for these compact, beautifully designed electric stone mills. Whether it is barley, oats, millet, corn, rice, rye, spelt or wheat, these amazing grain mills transform 100 gm of grain per minute into the finest flour. Get healthy and create your own freshly milled grains.

Produce quick healthy snacks, dried fruit vegetables, meat jerky, herbs and spices, living foods, fruit roll-ups and more. These stainless steel food dehydrators are the healthier, more durable option to plastic and outperform other models in their class. Complete with an adjustable thermostat. Huge drying capacity and available in 5, 10, and 14 shelf models.

For more information, call 1-888-887-8822 or visit us at www.YoureTheCure.com Naturally Empowered Inc. Great prices and no PST!

For more information call 1-888-887-8822 or visit us at www.YoureTheCure.com Naturally Empowered Inc. Great prices and no PST!

NEW CANADIAN CASTILE LIQUID SOAP Mountain Sky's river friendly castile soaps are made with essential oils, vegetable oils and mountain spring water. Six great varieties. No petrochemicals, detergents, SLS, phthalates, corn sugars, propylene glycols or thickeners. Our concentrated castile soaps can be diluted effectively 3x. Purchase at your local health food store. www.mountainskysoap.com

BOTHERED BY AGE SPOTS? Zax’s Original Darkspot CreamTM helps make skin look visibly younger. This skin brightening formula made with natural ingredients removes dead skin cells, reduces the appearance of age/dark sports and moisturizes aging skin. Canadian Made & Pharmacist Developed. www.zaxhealth.com or 1 (888) 873-0929 Healthy Directions December/January 2010 45


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NATURAL BEAUTY

A Herbal Alternative for Psoriasis and Eczema

Mahonia Aquifolium

Itching to Get Rid of Eczema?

By Blanche Rozario BSc. Pharm. Psoriasis is a chronic skin disease characterized by red, scaly and often itchy patches of skin. It often affects the scalp, elbows and knees, and in severe cases, the whole body. In normal skin, the epidermal cell goes from creation to shedding in about 28 days. Psoriatic cells complete the process in 3 or 4 days. This causes build up and plaque formations. Eczema (or dermatitis) is an inflammation of the skin, and is characterized by redness, swelling, crusting, scaling and itching. Eczema also affects certain areas of the body or in severe cases, the whole body. Eczema is very common in children and can be difficult to treat as children cannot resist the urge to itch, and parents worry about the side effects of topical steroids. If not well managed, eczema and psoriasis can lead to other health problems. In a report on the Psycho-Social Impacts of psoriasis, The National Psoriasis Foundation claimed, “Scientific studies have identified links between psoriasis and depression.”

WHAT CAUSES THESE CONDITIONS? No one is certain what causes psoriasis or eczema. We do know that some people are genetically pre-disposed to these conditions. Clinical studies point to a variety of causative factors ranging from diet, physical and emotional stress, and even nervous shock. Common triggers include: infective diseases, excessive cholesterol, physiological and emotional stress, alcohol, drugs, certain foods and smoking. Between 2-4% of the world’s population suffer from 46 Healthy Directions December/January 2010

psoriasis and between 3-9% suffer from varying degrees of eczema. That means about 3-4 million Canadians are living with these conditions.

MEDICAL MANAGEMENT Though psoriasis and eczema are different conditions, there are similarities in medical treatments. Medical treatment tends to rely on a combination of controlled ultraviolet light exposure, lotions containing tar derivatives, and steroid creams. Oral steroids and cytotoxic drug therapy may be needed for severe cases.

NEW, EFFECTIVE NATURAL ALTERNATIVES Researchers believe that Mahonia aquifolium offers one of the most promising, natural and effective natural treatments for psoriasis sufferers to date. Mahonia aquifolium contains alkaloids that contain strong antifungal, anti-bacterial, and anti-prolifererative agents, (berberin, protoberberine, berbamine and oxycanthine). Mahonia aquifolium also inhibits keratinocyte (abnormal skin cell) growth and alleviates inflammation. These properties indicate that Mahonia aquifolium extract should be a key component in managing a variety of skin disorders (ex: psoriasis, dermatitis, eczema, fungal conditions). Tests by American and Canadian researchers have revealed that Mahonia aquifolium is a powerful herbal antifungal agent. Scientists at the National Cancer Institute,


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NIH, Bethesda, USA have demonstrated that Mahonia aquifolium inhibits lipoxygenase and lipid hydroperoxide. This effect may be an explanation as to why it is beneficial for psoriasis sufferers. Mahonia aquifolium a member of the barberry family (Berberidaceae) is an evergreen shrub resembling holly. It grows about 2 metres with yellow buds which develop into edible (but bitter) blue colored berries resembling grapes.

www.inht.ca info@inht.ca Discover a powerful, state of the art approach that uses a scientific and effective method to radically eliminate all symptoms of allergy and intolerence!

HAS IT BEEN TESTED? The first clinical study of Mahonia aquifolium used for the treatment of psoriasis was reported in 1992. In a multicentre, randomized, double-blind study involving 93 patients with mild to moderately severe psoriasis, topical application of Mahonia aquifolium ointment was compared with oral treatment of Mahonia aquifolium. At the end of the treatment, significant improvement had occurred in more than 70% of patients in both groups. Following the success of the original study, an open, prospective multi-centre trial in 89 dermatological practices throughout Germany was undertaken involving 433 patients with sub acute and chronic forms of psoriasis. Patients were treated with Mahonia aquifolium ointment for up to twelve weeks. Of 433 patients, 375 continued with the treatment for a year as planned, or dropped out of the study early because they had experienced a complete clearing of the skin. Dermatologists reported that symptoms ‘improved’ or ‘disappeared’ in 81.1% of the patients. The tolerability of Mahonia aquifolium ointment was evaluated as ‘good’ or ‘very good’ by 82.4% of patients, which indicates that it is gentle to the skin. Success of the treatment also showed a positive improvement in quality of life. Mahonia aquifolium is considered to be completely safe with no apparent adverse side effects observed in any tests to date. Overall, researchers went on to recommend that this new herbal extract should find a place in the available treatments for psoriasis sufferers.3 Blanche Rozario has a bachelor’s degree in pharmacy from the University of Bombay and is a qualified pharmacist in Ontario. She has studied pharmacognosy and is a strong proponent of natural medicine and lifestyle changes to manage health. Blanche has been a practicing community pharmacist in Ontario for over 20 years. Mahonia Aquifolium has not been commercially available in North America, but is now made available in 2 forms (cream & ointment) called: PsoEcze Care. For more information visit: www.goapharma.com.

References: 1) Gessner O, Orzechowski G. Gift und Arzneipflanzen von Mitteleuropa. Winter: Heidelberg, 1974 2) Mezger J. Gesichtete Homoeopathische Arzneimittellehre Band. Haug-Verlag: Heidelberg. 1964 3) Muller K.; Ziereis K.; Gawlik I. Institut für Pharmazie, Universität Regensburg, Universitätsstr. 31, D-93040 Germany Planta Med. (Germany), 1995 4) McCutcheon A.R.; Ellis S.M.; Hancock R.E.W.; Towers G.H.N. Antifungal screening of medicinal plants of British Columbian native peoples Department of Botany, University of British Columbia, 3515-6270 University, Vancouver, BC V6T 1ZA Canada J. Ethnopharmacol. (Ireland), 1994 5) Misik V.; Bezakova L.; Malekova L.; Kostalova D. Lipoxygenase inhibition and antioxidant properties of protoberberine and aporphine alkaloids isolated from Mahonia aquifolium. Planta Medica (Germany), 1995 6) Muller K, Ziereis K. The Antipsoriatic Mahonia aquifolium and its Active Constituents; Pro- and Antioxidant Properties and inhibition of 5-Lipooxygenase. Planta Med 60(1994) 7) Wiesenauer M. Mahonia aquifolium – Salbe bei Psoriasis vulgaris. Z Allg Med (1992) 8) Gieler U.; Von der Weth A.; Heger M. Mahonia aquifolium – A new type of topical treatment for psoriasis. Journal of Dermatological Treatment (United Kingdom), 1995

I.N.H.T is proud to present a new, life-altering seminar on

Food and Environment Sensitivity Eliminations. JANUARY OPEN HOUSES Wednesday, Jan. 13th, 2010 Wednesday, Jan 27th, 2010

Time: Location: Contact:

7:00 p.m. - 9:00 p.m. 410 North Service Rd E. 2nd Floor, Oakville, ON Please call ahead to reserve a seat as seating is limited: 905-465-3830

DRUG FREE RELIEF FOR PSORIASIS / ECZEMA

PsoEcze Care “Therapeutic ointment for the relief of itching, scaling and inflammation associated with eczema and psoriasis”

Discover the benefits of Mahonia Aquifolium! Mahonia Aquifolium is a natural plant extract (sometimes referred to as ‘Oregon Grape’). It has been used for many years in the treatment of skin infections thanks to its high content of barberry.

• Steroid, coal tar, and lanolin free! • Gentle enough to be used on children ages 5 and up! • No harsh side effects! • No animal ingredients and not tested on animals!

Before

After

Made in Canada

145 Royal Crest Court Suite 4 Markham Ontario L3R 9Z4 fax: 905.480.0410 email: info@goapharma.com web: www.goapharma.com Healthy Directions December/January 2010 47


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Gain Control Over

Restless Legs Syndrome

When resting, do you have unpleasant twitching or tingling in your legs or an uncontrollable urge to move your legs? You can now find relief without any side effects. Introducing an all natural product called Restless Legs Support. It contains natural herbs and fast absorbing minerals that will allow your legs to fully relax at the end of the day. No more twitching or tingling. No more sedatives or side effects. Get the most relaxing and refreshing sleep you have ever had!

www.rls-h.com Distributed By CLM Health Group 48 Healthy Directions December/January 2010

Get a Better Nightâ&#x20AC;&#x2122;s Sleep! By Priyanka Sutradhar-Gupta, ND Restless leg syndrome; many have heard of this condition, but few know exactly what it is and how debilitating the syndrome can be. Once thought of as just a nervous compulsion or psychiatric problem, evidence shows that restless leg syndrome (RLS) is a neurological disorder that can be successfully combated. The term initially coined by Swedish neurologist Karl A. Ekbom, RLS can be characterized by kicking, rolling and tossing in bed, to an inability to relax the legs at night. Those affected use such words as creeping, itching, pulling and tugging to describe the sensation. Symptoms can be so severe as to interfere with sleep, cause discomfort while walking and a general worsening during inactivity. Although a number of theories on the cause of RLS exist, researchers have concluded that RLS is not caused by a lack of circulation or extended periods of standing as previously thought. What seems to be at the center of this syndrome can be a genetic component along with abnormalities in certain parts of the brain which control muscle movements known as the subcortical dopamine pathways. However, more and more magnesium deficiency seems to be a key player in the

severity and manageability of RLS. An essential element of the nervous and musculoskeletal system, magnesium is receiving more focus as the mineral that not only is critical for bone matrix but is a key element for peaceful sleep, heart health, warding off depression, as well as, relieving RLS. Surprisingly, magnesium deficiency is very prevalent in our world today; this can be traced back to a depletion of the element in our food supply chain to the use of pharmaceutical medicines, which hinder the absorption of this critical element. What is important to remember about managing RLS with magnesium is that only high-grade magnesium which is not bound to calcium will be truly effective. Often, the nutrients we ingest cannot infer their benefits if absorption is not optimal. In the case of minerals, kelp can be quite effective in aiding absorption hence, magnesium paired with kelp is helpful for RLS sufferers. Along with magnesium, white willow bark which is a potent pain-relieving herb can also be quite helpful in managing the discomfort of RLS. White willow bark is a known alternative to pharmaceutical pain relievers that in combination with magnesium can greatly improve the symptoms of RLS. Two other nutrients that have been found


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to be helpful for RLS are licorice, which is a source of absorbable magnesium and peppermint which has unique muscle-relaxing properties. More often, RLS is an uncomfortable and overlooked condition but those who suffer from this disease know all too well that many aspects of oneâ&#x20AC;&#x2122;s life are affected, namely restful sleep and limb control. Although pharmaceuticals promise to control RLS, they can

often come with the price of side effects. High-grade magnesium along with factors that help absorption and aid pain relief are increasingly used with success for RLS.3 Priyanka Sutradhar-Gupta ND is a practicing Naturopathic physician in Toronto who focuses on family health and wellness along with pain management through acupuncture. For more information on restless leg support products, call 1-877-263-7330 or visit rls-h.com.

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COURSES & EVENTS GUIDE SCHOOLS & PROGRAMS

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CANADIAN HOLISTIC THERAPIST TRAINING SCHOOL (MISSISSAUGA & LONDON)

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DO YOU: APPEAR HAPPY, BUT INSIDE YOU STRUGGLE? Question your self worth? Worry about what others think? Want more from life than 'just this'? DisCOVER You Workshop Change Your Life. Saturday, January 16, 2010, Glenway Country Club, Newmarket Special $149 Pre-register: www.dropinthepond.com/events

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Soap & Spa Product Making Monthly workshops; customized 9 spa treats; perfume, healing salve, lip balm, creams etc Holistic Spa Certification – Jan. or March start dates Hot Stone Aromatherapy Course – monthly Aromatherapy Deep Tissue Massage – Jan. 2010 • Includes Pregnancy & Infant Massage, D.V.D's, Clinicals & Examinations Instructing for nearly a decade, Stephie Cyr is a Professional member of Canadian Federation of Aromatherapists, an Advanced Aromatherapist and an alternative Nutritionist, Herbalist, Business Marketing Graduate and more. We encourage exceptional standards in holistic industry. Government recognized, BBB members, and offer C.E.U’s and discounts to Massage Therapists. Our graduates provide services to many distinguished spas, hotels, wineries, golf courses and B&B’s.

215 HOUR YOGA TEACHER TRAINING January-December, 2010, Guelph, Ontario. • 4th YEAR RUNNING • OYA REGISTERED Blue Heron Body and Soul Yoga Studio serves clients from Guelph, Waterloo, Cambridge, Orangeville and surrounding areas. Website at: www.blueheronyoga.ca or e-mail Rita Cupitt, Studio Director at: rita@blueheronyoga.ca

THE PACKARD SCHOOL OF NUTRITION Professional Diploma Correspondence Courses Certified Herbalist Certified Nutrition Consultant Certified Iridologist Certified Body & Foot Reflexologist Certified Aromatherapist Conselliere en Nutrition

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For more information call: (705) 560-5275 e-mail: gpackard@personainternet.com web: www.PackardSchool.com

THE PACKARD SCHOOL OF NUTRITION

50 Healthy Directions December/January 2010

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DARKFIELD MICROSCOPY TRAINING DARKFIELD MICROSCOPY TRAINING INTRODUCTORY LEVEL Toronto – February 5 – 7, 2010 Instructor: Lynne Hinton BSc, BEd., NNCP/ROHP For more details: 905-294-9720 www.healthhouse.ca

YOGA RETREAT AND CRUISE SEA & SOUL 7-DAY CARIBBEAN CRUISE & YOGA RETREAT Presented by Blue Heron Body & Soul Yoga Studio Feb.28-March 7, 2010. Nurture mind, body and spirit with asana practice, meditation and workshops while enjoying the pleasures of a Caribbean Cruise on board Holland America Line’s 5 star Westerdam. Leave and return to Fort Lauderdale, calling at Turks and Caicos, San Juan, Puerto Rico, St. Maarten and Half Moon Cay, Bahamas. Visit the website at: www.blueheronyoga.ca NEWS section for more information or e-mail Rita at: rita@blueheronyoga.ca.

The K-W Yoga Centre Increase the strength and flexibility of your body and mind with the Iyengar System of Hatha Yoga. Ease the stress of daily living as you learn yoga postures designed to help you progress gradually to achieve the precise body alignment that will enable harmony and balance of body, mind & soul. Small classes are available at all levels from Introductory to Advanced and for those with specific needs.

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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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Healthy Directions Dec/Jan 2010  

Ontario's Natural Health Magazine

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