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HEALTHY DIRECTIONS June/July 2012

HEALTHY RECIPES

15

Enrich and Empower Your Life • FREE!

Expert Sports Nutrition Tips

SUMMER SKIN CARE

22

BIG ISLAND NORI ROLLS

16

THE NATURAL FIRST AID KIT 28

Burn Fat with

Raspberry Ketones


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Make a smart choice

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HEALTHY DIRECTIONS JUNE/JULY 2012

10

In This Issue: SPORTS NUTRITION

Expert Tips for Peak Training 6

TOP FIVE NUTRITION TIPS

For the Elite Athlete or Weekend Warrior 20

PEAK YOUR RUNNING PERFORMANCE

Diet, Adrenals and Refuelling

FOOD PASSIONS Igniting the Senses 14

Greek Capellini with Shrimp, Tomatoes and Mint Big Island Nori Rolls

SUMMER WEIGHT-LOSS

Holistic Advice and Supplements 10

BURN FAT WITH RASPBERRY KETONES

15

HOLISTIC, DAILY WEIGHT MANAGEMENT SOLUTIONS

Water, Tea, Sleep and Fibre

18

STOP OSTEOPOROSIS

Bone Supporting Minerals and Vitamins

GREAT DESTINATIONS Travel & Explore 21

FEAST OF FIELDS

An Organic, Culinary Experience

NATURAL BEAUT Y Beauty from Inside Out 22

SUMMER SUN AND SKIN CONDITIONS

Herbal and Vitamin Solutions

NATUROPATHY

A Holistic Approach to Health 24

NATUROPATHIC MODALITIES

17

ECO LIVING

Green Lifestyle Tips 30

SOLAR HOT WATER HEATING

Save Money & the Environment

WOMEN’S HEALTH Issues for Better Health

SOOTHING SUMMER SOUPS

Summer Vegetable Orzo Soup Cold, Green Asparagus Soup

What’s New in Weight-Loss Supplements? 12

LIGHT & HEALTHY SUMMER RECIPES

HEALTHY STARTS

Join the Journey to Better Health 26

MAKE-IT NATURAL

Essential Oil Bug Repellent 27

30

MILK THISTLE AND CANCER

A Promising Anticancer Agent 28

THE NATURAL FIRST AID KIT

Calendula Cream, Tea Tree Oil Homeopathics and More 34

HEALTH BITES

Maqui Berries, High ORAC 4 5 20 25 32 33 33

24

EDITOR’S NOTE OUR CONTRIBUTORS SPA & RESORT GUIDE NATUROPATH LISTING GUIDE HOT OFF THE SHELF COURSES GUIDE CLASSIFIEDS

An Arsenal of Effective Options HEALTHY DIRECTIONS June/July 2012 3


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HEALTHY DIRECTIONS June/July 2012 Vol. 13 No. 3 Healthy Directions is dedicated to offering inspiring health and lifestyle information to enrich and empower your life.

Editor Charleen Wyman char@healthydirections.ca

Contributing Writers John Bosse, MS, RD, CD, NSCA-CPT, Christina Bjorndal, B. Comm., ND, Jennifer Hendry-Lynn, BSc. (Hons), ND, Sandrine Briatte, M. Sc., Camilla V. Saulsbury, Deb Roussou, Igor Brotto and Olivier Guiriec, Lorna Vanderhaeghe, MS, Meredith Swierczynski, Ellen Simone, BPHE, HD, ND, Ted Snider and Linda Woolven, M.H., C.Ac., Jennifer Yun, BKin ND, Nani Pradeepan, P.Eng., Lorna Vanderhaeghe, MS, Ellen Simone, BPHE, HD, ND, and Mark Schnedier, C.N.P.

Editorial: Written contributions and photos are welcome. However, all content is subject to editorial review.

EDITOR’S NOTE Lifestyle

and nutrition play a major role in sports performance success for both elite athletes and weekend warriors. This issue John Bosse, MS, RD, LD/N, NSCACPT who has made meal plans and supplementation protocols for NFL, NHL and NCAA players shares his top sports nutrition tips. Ironman triathlete and marathon runner Christina Bjorndal, B. Comm., ND, also discusses better nutrition choices, adrenal support and refueling. Struggling with losing those stubborn last ten pounds? Sometimes, despite best efforts of exercise and better nutrition, desired weightloss results aren’t achieved. We’ve included an article on hotly, popular weight-loss supplements like raspberry ketones, nopal cactus, CLA and green tea. Find out how they work to help beat cravings and burn fat and can help attain hard to achieve weightloss goals. In this issue, Sandrine Briatte, M. Sc. also discusses how lifestyle factors can also influence weight-loss and weight-gain, such as sleep, beverages, vitamins and fiber. Watch portion sizes, but please indulge in one of our featured summer vegetable soups, Summer Vegetable Orzo or Cold Green Asparagus. We’ve also included two great summer recipes Greek Capellini with Shrimp, Tomatoes and Mint and Big Island Nori Rolls. Before hitting the trails and campsites this summer be prepared for all adventures and misadventures by making a natural first aid kit and insect repellent from essential oils. This issue we show you how. Happy trails, whether you’re on them while training or just enjoying the views. Yours in health and happiness,

Advertising Sales: Jon Cousins

1-877-276-1849 healthydirections@rogers.com

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

Check out our website:

www.HealthyDirections.ca Become a fan on Facebook for updates on coupons, contests, green flyers, free samples, store events, specials and more: Look us up as: Healthy Directions Magazine Healthy Directions is an independent journal produced by Cousins Publishing, six times a year in Canada. All content is copyrighted by Cousins Publishing. ISSN 1488-6308 Important: Always seek the opinion of your medical or naturopathic doctor before starting any complementary health program. Any information contained herein is intended towards that purpose; thus “Healthy Directions” and its contributing writers will not be held liable should this advice not be followed.

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OUR CONTRIBUTORS Lorna Vanderhaeghe, MS, is Canada's leading women's health expert and has been researching nutritional medicine for over 30 years. With degrees in nutrition and biochemistry, she is the author of eleven books including A Smart Woman’s Guide to Hormones and A Smart Woman’s Guide to Weight Loss. Her website: www.hormonehelp.com has over 4,000 pages of helpful nutrition information.

Jennifer Hendry-Lynn, BSc. (Hons), ND, practices as a naturopathic doctor at ReAlign Health in Cambridge, ON. In her daily practice she treats a variety of health concerns, including: women’s health issues, allergies, digestive disorders, and pediatrics. She has a special interest in autism and is DAN! trained. Visit www.realignhealth.com or call 519-650-1630.

John Bosse, MS, RD, LD/N, NSCA-CPT is a registered dietitian and certified personal trainer specializing in sports nutrition. His professional experience spans from developing meal plans and supplementation protocols for NFL, NHL and NCAA players to developing group exercise routines for seniors. John's research in sports nutrition and science has been published in journals such as the International Journal of Sport Nutrition. An avid natural bodybuilder and powerlifter, John has a particular passion for working with strength and power athletes.

Sherri-anne Clarke, BSc(Hons.), ND is a naturopath practicing in the Burlington community. She has a general family practice with a special focus on women's health, pain management, weight management, anxiety/depression, and digestive concerns. For more information: e-mail: info@drclarkend.com, visit: www.drclarkend.com or call (905) 592-2277.

Christina Bjorndal is a graduate of the Canadian College of Naturopathic Medicine. Bjorndal has obtained additional training in Gestalt psychotherapy, Cognitive Behavioural Therapy, Compassion Focused Therapy and Orthomolecular Medicine. She is an avid outdoors and exercise enthusiast and has completed three marathons and Ironman Canada. For more information call (780) 439-1200 or visit: Optimum Wellness Naturopathic Medical Clinic, www.drchrisbjorndal.com or www.optimumwellnessclinic.ca. HEALTHY DIRECTIONS June/July 2012 5

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SPORTS NUTRITION

For the Elite Athlete or Weekend Warrior

Top 5 Sports Nutrition Tips

By John Bosse, MS, RD, CD, NSCA-CPT

1 SANDWICH YOUR WORKOUT

Properly timed pre and post-workout nutrition is critical to maximizing each workout. Be your own Head Performance Coach (HPC) – Hydrate, Protein, Carbs – within the couple hours before and as soon as you finish every workout. Plan ahead of time what you will eat and drink at each of these critical times.

2 PERIODIZE TRAINING AND EATING

Most athletes play their best at a certain body composition, not too lean, but not carrying too much fat either. This is unique to each athlete. Learning how to eat more when you are most active and less on rest days will give you energy to perform when you need it, while minimizing additional body fat.

3 HAVE A BACKUP PLAN

If you always have extra carb and protein sources in your bag/purse, car, desk drawers, etc. you will never be without the proper tools to fuel and recover. Unexpected things can come up before or after workouts that interfere with the critical timing of workout nutrition. Being able to quickly grab something like whole grain bite sized cereal and whey protein from your stash ensures you never fall victim to this dilemma. 6 HEALTHY DIRECTIONS June/July 2012

4 KNOW YOUR SUPPLEMENTS

Ideally, stick to supplements that are third-party tested for banned substances. Science based supplements that many athletes find effective include: a multivitamin, protein powders, vitamin D, fish oil, creatine, and glucosamine.

5 SLEEP RIGHT

Experiment to find out how much sleep you need to feel and perform your best every day. Some athletes go quite a while without eating between dinner and the time they go to bed. A high protein snack (20-30 g) close to bed time is a perfect way to make sure your body has good nutrition to recover while sleeping. John Bosse, MS, RD, LD/N, NSCA-CPT is a Registered Dietitian and Certified Personal Trainer specializing in sports nutrition. John received his master’s degree in Sports Dietetics from the University of Utah and his Bachelor’s Degree in Exercise Science from Colby- Sawyer College. His extensive professional experience spans from developing meal plans and supplementation protocols for NFL, NHL and NCAA players to researching the affects of creatine on muscle strength to developing group exercise routines for seniors. An avid natural bodybuilder and powerlifter, John has a particular passion for working with strength and power athletes.


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SPORTS NUTRITION

Peak Your Running Performance By Christina Bjorndal, B. Comm., ND

As an Ironman triathlete and marathon runner, I understand the importance of fuelling my body to achieve maximum performance on race day and through many months of training. In addition to ensuring adequate sleep, proper hydration and lowering stress in my life, nutrition also plays a critical role in my sports performance. The following phrases are true: “You are what you eat” and “Let food be thy medicine” – that is why adding a naturopathic doctor to your health care team is essential as we have special training in nutrition and supplementation. Today we know there is no magic pill to enhance performance and to be successful, athletes must eat sufficient amounts of all the nutrients, not just protein. Nutrition is the process of eating and converting food into structural and functional body tissues such as skin, muscle and hair. It is required for growth, maintenance of bodily functions, repair of tissues, performance and health. Different parts of the body need different nutrients to function properly. For example, the nervous system has different nutritional needs than muscles do. These differences must be taken into consideration when we are trying to maximize our performance. Here are some general nutrition tips that are beneficial regardless of your specific sport interest.

EAT LESS FAT, SODIUM AND SUGAR Ensure you are eating less fat, sodium and sugar. Focus on complex carbohydrates, lean meats and fresh fruits and vegetables. Ensure you eat the following foods organic: peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, pears, grapes (imported), spinach, lettuce and potatoes. These are the “dirty dozen” – the foods that are the most chemically laden – and should only by consumed organic. The next time you shop for groceries, try shopping only around the perimeter of the grocery store where real food is. Up and down the aisles is where you find processed, packaged, wrapped food that is devoid of nutritional content and vital life energy. 8 HEALTHY DIRECTIONS June/July 2012


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Support the Adrenal Glands

Eat Less Fat, Sodium and Sugar

Reydrate and Refuel

SUPPORT YOUR ADRENAL GLANDS When you exercise, you are stressing your body. Your adrenal glands are the “stress” glands in your body responsible for producing stress – related hormones – it doesn’t matter if the stress is positive or negative, stress is stress. I always recommend that athletes support their adrenal glands when training with one or more of the following: vitamin C, magnesium citrate or glycinate and multi B5.

FOLLOW UP WITH REHYDRATION AND A REFUELING SNACK Ensure you follow up your exercise sessions with adequate rehydration and a healthy snack, such as almonds, cashews, brazil nuts, apple with almond butter or a hard boiled egg. Remember, the rule of thumb for water intake is ½ your body weight in ounces. For exercise sessions where you lose a lot of sweat, you will want to ensure your electrolytes are replenished with a non-sugar laden drink. The major electrolytes found in the body are chloride, magnesium, potassium and sodium. Naturopathic doctors carry healthy electrolyte replacement products, so consider adding something similar to your workout regime. Bjorndal has a thriving practice in Edmonton, Alberta. She is an avid outdoors and exercise enthusiast and has competed at the National level in Track & Cross country racing for UBC on an athletic scholarship. She has completed three marathons, many triathlons and Ironman Canada. She believes in a holistic approach to health with nutrition and lifestyle counseling as the foundation in maintaining an optimum balance in our overall well-being.

HEALTHY DIRECTIONS June/July 2012 9


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WEIGHT-LOSS What’s ‘New’ in Weight-Loss Supplements?

Burn Fat with Raspberry Ketones, CLA and more Help for hard to reach weight-loss goals!

By Jennifer Hendry-Lynn, BSc. (Hons), ND Whether you have a long way to go, or just a few more pounds to reach your goal, we are all constantly in search of the miracle cure that will finally make our weight-loss goals easy! Unfortunately, the magic of weight-loss is not magic at all. Despite the fact that everywhere you look these days you can find information on weight loss, the only true way to lose weight is to ‘eat less and move more’. But when you find yourself stuck in a weight loss rut, there are a number of different nutritional supplements on the market, which may be able to help you finally reach your weight-loss goals.

RASPBERRY KETONES A powerful new fat-burning supplement, that is becoming increasingly popular after being showcased on the Dr. Oz show, is raspberry ketone. Researchers have found red raspberries contain an impressive compound called raspberry ketone. In the body, this compound increases the effectiveness of fat breakdown, which ultimately speeds up the body’s ability to burn and use fat as a fuel. Studies have also found raspberry ketone to increase a hormone called adiponectin, which is found to be naturally higher in thin people. Supplementing raspberry ketone is recommended, as eating the necessary amount of red raspberries each day is near impossible.

CONJUGATED LINOLEIC ACID Conjugated Linoleic Acid (CLA) is a mixture of fatty acids that are often used to help decrease body fat. CLA is naturally found in 10 HEALTHY DIRECTIONS June/July 2012

small amounts in meat and dairy products; however, sufficient amounts are rarely achieved with diet alone. Supplementation with CLA has great promise as a weight loss aid. It is also known for its ability to increase lean body mass, and to decrease fat deposition, especially that hard to lose fat on the abdomen.

NOPAL CACTUS Also known as prickly pear, nopal cactus is a stable in Mexican cuisine. The fruit can be used as a jelly or jam, or cooked as part of a meal. This cactus is gaining a lot of attention as a potential weight loss aid, as it is thought to have the ability to trap both fats and sugars during meals. Therefore, preventing fats and sugars from being absorbed into the body. Although more research is necessary to confirm this theory, studies completed so far suggest this cactus might have unique abilities. In Mexico, this cactus is used in regulating blood sugar levels, and has great promise as a natural anti-diabetic nutritional supplement.

GREEN TEA Burning calories through thermogenesis – the production of heat – is how green tea is thought to contribute to weight loss. Caffeine found in green tea, is the biggest contributor to its thermogenic effects. However, some of its effects may be linked to a catechin called epigallocatechin gallate (EGCG). Losing weight is all about the math. Calories in must be less than calories burned…


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it is that simple. Green tea’s thermogenesis helps to burn more calories. Numerous studies have shown green tea to aid in weight loss, as well as in the treatment of cancer. While nutritional supplements have a place in healthy weight loss, they should never be used alone. A lifestyle change is the best, and only way to lose and maintain weight loss long-term. Eating the right foods in the right amounts is the key to weight loss success. Making sure your diet is rich in fruits and vegetables, whole grains, lean proteins, and healthy fats will ensure your body is getting all the nutrients it needs to survive. When your body is consistently getting the nutrients it needs, it will no longer feel the need to store food as fat. Therefore, you will be able to burn up those extra fat stores, and finally lose those extra pounds. But don’t forget to move. Exercise helps to increase your metabolism, and helps to change your body shape. Exercise helps to increase muscle mass. Since muscle burns more calories than fat, the more muscle you have the more calories you will burn each day. If you find yourself hitting a weight loss plateau with diet and exercise alone, these nutritional supplements, and many others, may be able to help you reach your goal.  Jennifer Hendry-Lynn, BSc. (Hons), ND, practices as a naturopathic doctor at ReAlign Health in Cambridge, Ontario. In her daily practice she treats a variety of health concerns, including: women’s health issues, allergies, digestive disorders, and pediatrics. She has a special interest in autism and is DAN! trained. Visit www.realignhealth.com or call 519-650-1630.

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WEIGHT-LOSS

Daily Weight Management Solutions

By Sandrine Briatte, M. Sc. Every extra kilo has its story. Pregnancy, a broken heart, tiredness, worry, overwork, disease . . . so many events that make us take on poor eating habits. Add the burden of guilt, and we are ready to find a quick fix: a new diet fad. Unfortunately, the effect of yoyo diets will be there too. Moreover, it is now established that a restrictive diet will never be effective because the achieved weight will not be maintained after this diet. Actually, everybody knows that it is not the destination that counts but the path to get there. A simple change in eating habits and lifestyle provide the best results. We must therefore reconsider our poor eating habits and change them for better ones for long-term weight management.

CHOOSE WATER OVER SWEETENED BEVERAGES Drinking water before each meal has been shown to help lose weight. According to a clinical study published in 2010, middle aged 12 HEALTHY DIRECTIONS June/July 2012

and older people who drank two cups of water right before eating a meal ate between 75 and 90 fewer calories during the meal. Thus, drinking just two 8-ounce glasses of water before meals could help people melt pounds away. Stop drinking sweet-tasting caloriecontaining beverages instead of water. Water has no calories and fills up the stomach, making people less hungry. The body of a healthy adult contains about 60% water: water is life.

THE SLIMMING EFFECT OF HERBAL TEAS If drinking water discourages you or seems boring, you can turn to herbal teas or iced tea. Some herbs are known for their actions that help losing weight. For example, green tea is known to increase energy metabolism: it helps you burn more calories when at rest. Parsley has a diuretic effect known to improve the efficiency of kidneys to eliminate toxins – a better way to look healthy.


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HE WHO SLEEPS FORGETS HIS HUNGER . . . Sleeping less than seven hours a night increases the levels of ghrelin (a hormone that stimulates appetite) and decreases leptin (a hormone that signals satiety) in our body. By having a good sleep, you will reduce your cravings and keep a healthy weight.

DON’T FORGET ABOUT FIBER We already know that fiber is the key to support a good digestive system and give the body the nutrients it needs. But do you know that some fibers help maintain low cholesterol levels and a healthy weight? The difference comes from their solubility. Soluble fibers include pectin and mucilage. Brought into contact with water, they produce a kind of sticky gel. They then contribute to the control of blood sugar levels, improving the insulin sensitivity and reduction of cholesterol in the blood. They are found in barley, legumes, oats, seeds and some fruits and vegetables. A great alternative: infused whorled mallow leaves, water and fiber at the same time! Rich in mucilage, they also help improve bowel regulation. Insoluble fibers include cellulose and lignin. They help keep the intestinal tract clean and healthy by adding a mass that helps eliminate waste. They also contribute to rapid elimination. Oat bran is the most recommended.

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A NEW WAY OF SEEING VITAMINS According to recent studies, supplements of vitamins and minerals contribute to weight control and appetite. Indeed, it appears that the brain would interpret the lack of calcium, vitamins or minerals as a signal of hunger and would then encourage the body to eat more. So, consider your vitamin supplements in a different way. . .

HOW TO REDUCE THE GLYCEMIC INDEX OF INGESTED FOOD WITH BROWN SEAWEEDS When the body gets too many calories at a time (within a small time frame), it stores them up, building up fat. Some combinations of brown seaweeds have shown beneficial effects in the digestion of carbohydrates ingested during meals. For instance, InSea2 (two brown seaweeds in a patented extract) spreads the intake of those same calories over a longer period of time by slowing down its assimilation. The body will seamlessly manage the calories by using it progressively. No more waves of sugar in the bloodstream or unbalanced sugar levels. Thus a feeling of fullness appears, as if the meal had been spread over the entire day. In the end, you’re reducing your diet yourself over the period you’re using the product, since hunger is less present. Effective weight-loss products that safely combine weight-loss ingredients are available at health food stores. Sandrine Briatte, B.Sc. Biochemistry, M.Sc. Biology, is a scientific director in research and development of natural health products. She currently works at Virage Santé in Quebec and offers her expertise by providing training for customers. For more information: www.viragesante.com or call 1-800-463-0944. HEALTHY DIRECTIONS June/July 2012 13


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LIGHT & HEALTHY SUMMER RECIPES

Photo Credit: Colin Erricson/www.robertrose.ca

FOOD PASSIONS

GREEK CAPELLINI WITH SHRIMP, TOMATOES AND MINT This fresh but filling pasta is full of flavor, with or without the shrimp. The aromatic mint leaves are ideal, but an equal amount of cilantro or flat-leaf (Italian) parsley will work.

INGREDIENTS

DIRECTIONS

8 oz multigrain or whole wheat capellini (angel hair) pasta 2 tsp extra virgin olive oil 2 cloves garlic, minced 8 oz medium shrimp, peeled and deveined 2 cups chopped tomatoes 1⁄4 cup pitted brine-cured black olives, chopped 2 tbsp drained capers 1⁄4 tsp fine sea salt 1⁄4 tsp freshly cracked black pepper 1⁄2 cup packed fresh mint leaves, thinly sliced 1⁄4 cup crumbled feta cheese

In a large pot of boiling salted water, cook pasta according to package directions until al dente. Drain, reserving 1⁄3 cup (75 mL) pasta water. In a large skillet, heat oil over medium-high heat. Add garlic and shrimp; cook, stirring, for 30 seconds. Add tomatoes, reduce heat and simmer, stirring occasionally, for 3 minutes or until thickened. Stir in pasta, olives, capers, salt, pepper and the reserved pasta water; simmer, stirring, for 1 minute. Serve sprinkled with mint and cheese. Tip: Make sure to use fine sea salt in the water you use to cook the pasta. Conventional table salt contains chemicals and additives, whereas sea salt contains an abundance of naturally occurring trace minerals.

Excerpted from 5 Easy Steps to Healthy Cooking by Camilla V. Saulsbury © 2012 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved. 14 HEALTHY DIRECTIONS June/July 2012


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SUMMER VEGETABLE ORZO SOUP This satisfying soup gets a hint of sweetness from fresh summer corn, and is made dinner-worthy by the addition of high-fiber whole wheat orzo.

INGREDIENTS 2 tsp extra virgin olive oil 1 1⁄2 cups chopped onions 2 cloves garlic, minced 1⁄2 tsp fine sea salt 1⁄4 tsp cracked black pepper 4 small zucchini, halved lengthwise and thinly sliced 2 cans (each 14 to 15 oz) diced tomatoes, with juice 1 1⁄2 cups fresh corn kernels 6 cups water 8 oz green beans, trimmed and cut into thirds 1⁄2 cup whole wheat orzo 1 cup packed fresh basil leaves, chopped

DIRECTIONS In a large saucepan, heat oil over medium-high heat. Add onions and cook, stirring, for 5 to 6 minutes or until softened. Add garlic, salt and pepper; cook, stirring, for 1 minute. Stir in zucchini, tomatoes with juice, corn and water. Bring to a boil. Reduce heat and simmer, stirring occasionally, for 15 minutes. Stir in beans, orzo and half the basil; simmer, stirring occasionally, for 15 to 20 minutes or until orzo is al dente. Stir in the remaining basil.

STORAGE TIP Photo Credit: Colin Erricson/www.robertrose.ca

Store the cooled soup in an airtight container in the refrigerator for up to 2 days or in the freezer for up to 6 months. Thaw overnight in the refrigerator or in the microwave using the Defrost function. Warm soup in a medium saucepan over medium-low heat. Excerpted from 5 Easy Steps to Healthy Cooking by Camilla V. Saulsbury ©2012 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

HEALTHY DIRECTIONS June/July 2012 15


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LIGHT & HEALTHY SUMMER RECIPES

Big Island Nori Rolls

Excerpted from 350 Best Vegan Recipes by Deb Roussou Š 2012 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

16 HEALTHY DIRECTIONS June/July 2012

Photo Credit: Colin Erricson/www.robertrose.ca

FOOD PASSIONS


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INGREDIENTS

DIRECTIONS

3 tbsp butter 3⁄4 cup very finely chopped onion 1 lb green asparagus stalks, thinly sliced 11⁄2 cups cold water 1⁄2 cup heavy or whipping (35%) cream Salt

In a pot, melt butter over medium heat. Add onion and cook, stirring, until softened but not browned, about 5 minutes. Add asparagus and cook, stirring, until liquid is released, about 5 minutes. Add water, increase heat to medium-high and bring to a gentle boil. Reduce heat and simmer until asparagus is tender, about 10 minutes. In batches as necessary, transfer to blender (or use immersion blender in the pot) and purée until smooth, adding cream. Transfer to a bowl and season with salt to taste. Cover and refrigerate until chilled, about 6 hours. Adjust seasoning. Ladle into chilled bowls.

You can garnish the soup with asparagus tips cooked in boiling salted water.

Photograph credit: © 2010 Les Éditions de l'Homme

COLD, GREEN ASPARAGUS SOUP

Excerpted from The Vegetarian Kitchen Table Cookbook by Igor Brotto and Olivier Guiriec © 2012 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

BIG ISLAND NORI ROLLS A sushi-style roll filled with Hawaiian macadamia nuts, sweet onion, jalapeño, avocado and cucumber has something for everyone. Don’t forget the wasabi and tamari for dipping, which some feel is the best part.

TIPS & REQUIREMENTS Fill a small bowl with water and 2 tbsp rice vinegar and use to wet fingertips to prevent sticking while rolling the rolls. • Food processor • Bamboo sushi rolling mat

INGREDIENTS 1⁄2 cup walnut halves 2 tbsp tamari Rice 2 cups sushi or short-grain rice, rinsed 2 cups water 3 tbsp rice vinegar 7 tsp granulated sugar 2 tsp salt Filling 3 tbsp freshly squeezed lime juice 3 to 4 tbsp walnut or olive oil

2 tbsp toasted sesame seeds 1 tsp Hawaiian salt or sea salt 1 sweet onion, cut 1 cup macadamia nuts 1 jalapeño, seeded & quartered 3 tbsp chopped fresh cilantro 4 sheets nori, toasted 1 avocado, thinly sliced 1 seedless cucumber, cut into matchsticks 2 tbsp rice wine vinegar Tamari Wasabi

DIRECTIONS In a small bowl, combine tamari and walnuts and set aside to soak for 2 hours. Rice: Place rice in a medium saucepan, add water and bring to a boil over high heat. Cover, reduce heat to low and cook for 15 minutes. Remove pan from heat and let stand, covered, without stirring or lifting lid, for 10 minutes. In a small microwave-safe bowl, combine vinegar, sugar and salt. Microwave for 10 seconds and let cool.

Toast nori: Turn heat to medium-high on stovetop. Hold nori with metal tongs and toast about 4 inches (10 cm) above heat until darkened and crisp, 3 to 5 seconds per side. Let cool completely before using. Fluff rice with a fork or paddle and transfer to a large bowl. Sprinkle vinegar mixture over rice while gently folding to combine and completely coat. Fan rice while fluffing until just warm. Filling: In another small bowl, whisk together lime juice, 3 tbsp (45 mL) of the oil, sesame seeds and salt. Drain walnuts. In food processor, pulse onion, macadamia nuts, walnuts, jalapeño and cilantro until finely chopped, 10 to 12 times. Add 1 tbsp of the lime juice mixture and pulse, adding additional juice mixture, 1 tbsp at a time, until mixture holds together. Place bamboo rolling mat on work surface with bamboo strips running crosswise. Place a sheet of nori, shiny side

down, lined up with mat edge closest to you. Cover nori sheet with about one-quarter of the rice, pressing and spreading until it is 1⁄4 inch (0.5 cm) thick and leaving a 11⁄2 inch (4 cm) border along edge farthest away from you. Place one-quarter of the filling in a line on rice crosswise about 1 inch (2.5 cm) from nearest edge. Lay rows of avocado and cucumber slices crosswise along upper edge of filling row. Starting at nearest edge, lift bamboo mat and fold nori sheet over ingredients, rolling with a light but steady pressure and peeling mat back as you roll. Use finger to moisten riceless nori border with vinegar and finish rolling. Use mat to press gently but firmly to close and seal roll. Repeat process with remaining ingredients to make 3 more rolls. Cut roll crosswise into 6 or 8 slices. Serve with wasabi and tamari for dipping.

HEALTHY DIRECTIONS June/July 2012 17


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WOMEN’S HEALTH Collagenbuilder silicic acid for strong bones, nails and teeth Vitamin K for Better Bones

Vitamin D for Calcium Absorption

Warning: More than Calcium Alone is Required to

Stop Osteoporosis

By Lorna Vanderhaeghe, MS Our bones are constantly being broken down and rebuilt. Osteoporosis, meaning "porous bone," arises when bone is broken down faster than it can be rebuilt. One in four women has osteoporosis and one in eight men. Bone fracture is a dangerous result of osteoporosis. Many people who have hip fractures as a result of osteoporosis never get out of long-term care facilities. And hip fractures result in death in up to 20 percent of cases. Bone is a matrix that contains not just bone-building minerals but also collagen, which is the protein that makes our bones strong and malleable. If bone health were attainable with a simple calcium supplement, we would be seeing a reduction in the rates of osteoporosis as women are taking calcium supplements in record numbers. But osteoporosis rates remain high.

THERE’S MORE TO STRONG BONES THAN JUST CALCIUM There is clearly more to strong bones than just calcium. Vitamin D3, for example, is essential to calcium absorption; unfortunately, research has shown that many people are deficient in this nutrient, particularly at northern latitudes and during the darker months of winter. Vitamin K2, meanwhile, guides calcium into bones and 18 HEALTHY DIRECTIONS June/July 2012

locks it in. Without enough vitamin K2, calcium can lodge in places that it is not supposed to, such as in the breasts, arteries and kidneys (kidney stones). Calcification causes hardening of the arteries and contributes to high blood pressure and calcium deposits in the breasts.

VITAMIN K2 MK-7 AND BONE HEALTH The “K” in vitamin K comes from the word koagulation. Vitamin K1 is a blood clotter and acts very differently than vitamin K2. Calcium in the bones and arteries is regulated by vitamin K2. Vitamin K2 is associated with osteoblasts. Osteoblasts are cells that build bone and produce a protein called osteocalcin. Osteocalcin incorporates calcium into the bones. Without vitamin K2, osteocalcin cannot be produced in the body and proteins can’t hold onto calcium without enough vitamin K2. Vitamin K2 redirects calcium into bones.

CHOOSING THE RIGHT TYPE OF VITAMIN K2 Vitamin K2 (menaquinone MK-7) from the Japanese food natto is the best form of vitamin K2. Half of the vitamin K that our body absorbs is from green leafy vegetables. Unfortunately, most foods


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thought to be rich in vitamin K have less vitamin K than previously thought. Most multivitamins don't even contain vitamin K and those that do don’t have enough. To prevent and treat osteoporosis, supplement with Vitamin K2 MK-7.

VITAMIN D3 FOR STRONG BONES Another important bone vitamin is Vitamin D. Vitamin D is formed in the body by the sun's rays on the skin, which then makes vitamin D3. As we age, our bodies are less efficient at making vitamin D, so you must take a vitamin D supplement. Like vitamin K2-MK7, vitamin D is essential for calcium absorption. A deficiency in vitamin D leads to decreased calcium absorption and increased excretion of calcium via the kidneys, promoting osteoporosis and other conditions such as osteoarthritis, muscle cramps and twitching, backache and tooth decay. It is important to choose the most active and powerful form of vitamin D, which is vitamin D3.

VITAMIN D3 BETTER THAN D2 A December 2010 study in the Journal of Clinical Endocrinology and Metabolism reported that the two major forms of vitamin D, D2 (ergocalciferol) and D3 (cholecalciferol), are not absorbed by the body in the same way. In 33 healthy adults taking 50,000 IU of either vitamin D2 or D3 weekly for 12 weeks, blood vitamin D levels increased significantly more in the D3 group than in the D2 group.

COLLAGEN BONE SUPPORT Yet another important component for your bones is collagen. Over one-quarter of all the protein in the body is made up of collagen. Collagen makes your bones, nails, teeth and hair strong. Collagen connective tissues run throughout the body and provide structure for your skeleton, tendons, cartilage and muscles, all of which support your internal organs and protect your softer tissues. Silicon is a trace mineral required by the body to make collagen. Specifically, silicon is converted into silicic acid that the body requires to manufacture collagen and elastin. Unfortunately, silicon from food and herbs is poorly absorbed, resulting in a lack of the building blocks required to make collagen. Silicic acid in supplement form, on the other hand is used directly by the body to make collagen. Silicic acid is a fabulous bone booster. Receding gums are an early indicator of osteoporosis, and dentists have reported that supplementing with silicic acid stops receding gums.

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YOUR BEST BONE-BOOSTING SUPPLEMENT PROGRAM To build strong bones, combine an excellent calcium and magnesium supplement that contains the right forms of calcium such as aspartate, glycinate or citrate along with vitamin D3, vitamin K2 MK-7 and the collagen-builder silicic acid. ď&#x20AC;ł Lorna Vanderhaeghe, MS, is Canada's leading women's health expert. With Degrees in nutrition and biochemistry, she is the author of 11 books including, â&#x20AC;&#x153;A Smart Womanâ&#x20AC;&#x2122;s Guide to Weight Loss.â&#x20AC;? Visit: www.hormonehelp.com

www.hormonehelp.com www .hormo onehelp.com Lorna Lorna Vanderhaeghe Vanderhaeghe SMART nutrients bear her name and face HEALTHY DIRECTIONS June/July 2012 19


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Great Destinations

–Travel & Explore LAUGHTER R

RY ISOORRY DVVIS ADV AD COM

Spa & Resort Listing Guide

EDY

Professional Summer Theatre July – September

(705) 445-2200 www.theatrecollingwood.com

Rosemount Bed & Breakfast Inn A 1850’s Tuscany villa located in the heart of downtown’s ‘Old Stones’ district. Our inn rooms are appointed with period antiques, ornate castings and arched windows. $50.00 off a Decadent Chocolate Body Wrap or d'vine Wine Facial with your overnight reservation. Valid April to July 2012. www.rosemountinn.com, Kingston, ON, 1-888-871-8844.

Join us a att the 23r 23rd d Annual

F Feast east of Fields www.feastoffields.org www.feastoffields.org • 905.859.3609 905.859.3609

Hockley Valley Resort Hockley features 104 luxury rooms and suites, 14 meeting rooms, an 8,000 square foot, full-service spa, as well as an 18hole championship golf course, 15 downhill ski runs and 2 snowboard terrain parks. www.hockley.com, 793522 Mono 3rd Line, R.R. #1 Orangeville, ON, 1-866-HOCKLEY (462-5539).

Sun., Sept. 9 9,, 2012 2012 a att the C COLD OLD CREEK C CONSERVATION ONSERVATION AREA, in the Township p.m. To Township of King. 1 - 5 p .m.

•••••••••••••••••••••••

Pick -up y our napkin, wine glas Pick-up your glasss and gift bag and begin y our sstroll troll amongs elebrated chefs, your amongstt our c celebrated ffarmers, armers, vintners and br ewers. Y our senses ar e brewers. Your are ins tantly tantaliz ed b y the delicious or ganic instantly tantalized by organic cr eations y ou ar e about tto oe xperience. creations you are experience. One of your your sstops tops will be the “Mark “Marketplace” etplace” filled with organic organic pr products oducts fr from om noted noted Artisans. Enter Enter this y years ears “Harv “Harvest est Soup Contest”, Contest ”, to to win tickets, tickets, Chef’s Chef ’s Jack Jacket et and mor more. e. See c contest ontest on feastoffields.org. feastoffields.org.

••••••••••••••••••••••• TICKETS: TICKET S: EARL LY BIRD $ EARLY $75 75 $100 each or 10 ffor or $90 each

From From Jan. 2-May 2-May 31st, 31st, 2012. 2012. From Fr om June 1st-Sept. 1st-Sept. 8th, 2012. 2012.

Visa, Visa, Mastercard, Mastercard, Int Interac erac ac accepted. cepted. Purchase att feastoffields.org P urchase on-line a feastoffields.org or call.

20 HEALTHY DIRECTIONS June/July 2012

Great Destinations Guides: Word ads are 30 words for $90.00, or a logo with 50 words for $200.00. Full Panel Advertising: Sizes and rates available by request. Contact: Jon Cousins/Sales Manager healthydirections@rogers.com 1-877-276-1849


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Photo Left: Beretta's Rustic Italian Porchetta, Pelee Island's Double Almond Pickerel Fillets, The Briar's Resort and Spa's Gnocchi, these are just some of the recipes found in last year's Feast of Fields cookbook.

Photo Above: Bernardin Head Chef, Emerie Brine Photo Left: Celebrity Chef Michael Smith

Feast of Fields: An Organic, Culinary Experience 2012 marks the 23rd year for Organic Advocates, Feast of Fields. This fun-filled afternoon in the heart of the Oak Ridges Moraine in beautiful King Township, showcases the best that organic fare has to offer. Your ticket is the gateway to a wonderful organic food experience. Over 130 exhibitors, including prominent chefs, restaurants, vintners, brewers and artisans are on-hand sampling their creative culinary expressions. With your complimentary gift bag inhand, (full of magazines, coupons, and the Feast of Fields cookbook published yearly for this event), stroll the marketplace, bid on the silent auction, visit the organic children’s garden, and go from booth to booth tasting, sipping, and exploring the world of organic cuisine. Celebrity Chef Michael Smith will be on-hand to sign your cookbook.

Organic Advocates is a non-profit organization dedicated to the Organic lifestyle. "For 23 years Organic Advocates has been promoting organic agriculture, putting chefs and farmers together raising awareness about organics to the public and helping finance organic projects. In that time frame, organic agriculture has become the fastest growing segment of the industry and the public has become very aware of organic products which can now be found in most grocery stores. We have expanded our mandate to also help promote environmental concerns, local and sustainable agriculture and a healthy life through eating organic foods," says Chef Daniel Gilbert, President, Feast of Fields. The Organic Advocates mandate is to promote awareness of the environmental and human benefits of organic agriculture; to

increase both co-operation and market relationships between organic producers, interested food professionals and consumers, to establish links with other environmental organizations with the intention to furthering public awareness of the importance of organic agriculture, and to support organic projects and events. The backdrop for this September 9th event, is the Cold Creek Conservation Area, which offers a spectacular open-air feel. This year’s proceeds from the event will help build the Pavillion, which had construction commence last year on-site. Taste, sip, savour, indulge, enjoy. Tickets are available on-line at www.feastoffields.org or by calling 905-859-3609. Organic Advocates, Feast of Fields, Sunday, September 9th, 2012, 1-5pm.

HEALTHY DIRECTIONS June/July 2012 21


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NATURAL BEAUTY

Summer Sun & Skin Conditions

By Meredith Swierczynski We all remember being young and carefree, enjoying the sun and playing outside without irritating skin conditions and the worry of the damage the sun can cause to our skin. For many of us, those days are behind us. We still love the sun, but now we slather on the sunblock in an attempt to protect ourselves from the harmful UV rays. Many of us deal with skin conditions all year round: acne, psoriasis, eczema, rosacea and cold sores. The summer months tend to make these conditions worse. You may have heard that sun can help clear up outbreaks from eczema, psoriasis and atopic dermatitis. While this is true, outbreaks can also become worse in the summer because of overheating and excessive sweating, which can cause increased itching.

VITAMIN SUPPORT FOR ECZEMA Sunblock does protect our skin from harmful UV rays. However, it can also be irritating to those of us who suffer from eczema, especially if we choose the wrong type. The following vitamins help address the outbreaks: beta carotene, vitamin E, and selenium. Beta carotene is necessary for the repair and maintenance of skin and mucous membranes. It also enhances the immune system. Vitamin E helps to prevent cell damage, improves circulation and repairs tissues. Selenium is an antioxidant. It works synergistically with vitamin E to protect tissues and cell membranes.

HERBAL HELP FOR ACNE Acne sufferers may deal with more outbreaks in the summer months because the excessive heat causes our bodies to sweat more. Sweat contains toxins and other substances from the body that once are inside the pores will cause your skin to break out. The summer 22 HEALTHY DIRECTIONS June/July 2012

heat opens up pores allowing dirt and debris to enter skin. In order to protect skin from toxins, you need to cleanse your body. Dandelion root helps cleanse the liver and the blood of toxins and balances the skin pH levels. Sarsaparilla root cleanses the blood of impurities.

ROSACEA AND TEMPERATURE Rosacea outbreaks can be triggered by extreme temperature changes. The heat increases vascular dilation or blood flow and causes the sweat glands to work harder. This causes reddening of the face along with bumps and pimples. In order to address the inflammation caused from the increased blood flow, you need ligustrum, which stimulates the immune system, decreases inflammation and protects the liver. Echinacea is also good for immunity and the lymphatic system and combats inflammation caused by bacterial and viral infections.

SUMMER COLD SORE TREATMENT Finally, cold sores are a culprit of skin outbreaks in winter and summer. People who suffer from these outbreaks may see an increase in the summer months because the sun can be a trigger. As the cold sore clears, it is important to keep the spot covered in sunscreen, or a lip balm with an SPF of at least 21. It is also important to attack the outbreak from the inside. L-Lysine aids in the production of collagen and tissue repair and also effectively combats the herpes virus, which is the root cause of cold sores. L-Tyrosine is also a neurotransmitter, which acts as a mood elevator and is useful for stress reduction. Stress often contributes to pre-existing skin conditions.


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Sunscreen Tips

If you work outdoors, or if you simply enjoy lots of summertime fun and recreation in the sun, now is the time to get proactive with a broad spectrum UV protection regimen. It is important to wear sunscreen, along with other protective measures, to protect yourself from the sun's harmful ultraviolet (UV) rays. All sunscreens have a sun protection factor (SPF) on their labels. The SPF represents the length of time that sunscreen-protected skin can be exposed to UVB rays before a minimal redness (erythema) appears, compared to the length of time it takes on unprotected skin...Since the SPF refers only to protection against UVB, it is important to choose a "broad spectrum" sunscreen that also protects you from UVA radiation... also look for claims on the label indicating the product is resistant to removal (e.g., water resistant, very water resistant, waterproof). The sun's UVB rays are intense and are the primary cause of sunburn. The sun's UVA rays are less intense, but unlike UVB rays, UVA rays can pass through window glass and penetrate into deeper layers of the skin. They are believed to contribute to premature skin aging, as well as the risk of skin cancer. www.newscanada.com

A PERSONAL PSORIASIS STORY On a personal note, I’m a psoriasis sufferer and have been for over ten years. I always dreaded summer because I couldn’t enjoy any of the activities I loved as a child, like swimming. The chlorine in the water made swimming painful. Last year my outbreaks were the worst they’ve ever been and it spread to my face. A friend recommended that I give a vitamin and herbal skin support supplement a try. So, I did and my skin was clear within six months. I can finally enjoy summer without dread. Now, I live my life without the embarrassment of flakes and redness. I chose a skin support supplement that cleanses the blood and liver of toxins, cleanses skin layers, gets to the root cause of whatever is causing your skin condition, whether it’s bacterial or viral. I chose a skin support supplement that balances pH level and improves immunity. Once my skin condition was clear, I continued taking it to improve the tone and texture of my skin and protect me from further outbreaks. Wayne Diamond, a Philadelphia naturopath, psychotherapist and product developer used his knowledge and expertise in Natural Medicine to formulate Herpanacine Skin Support over 21 years ago. As unique as it is effective, Herpanacine Skin Support has been credited with safely and effectively helping millions of thrilled clients worldwide who have suffered from skin conditions- including acne, cold sores, rosacea, eczema, psoriasis, and many other skin issues. For further information about Herpanacine Skin Support please contact Diamond Herpanacine at (888) 467-4200, via email at info@diamondformulas.com or visit www.diamondformulas.com.

HEALTHY DIRECTIONS June/July 2012 23


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NATUROPATHY

Find a Natural Health Solution

An Arsenal of Natural, Effective Options

Naturopathic Modalities By Sherri-Anne Clarke, BSc(Hons.), ND Naturopathic medicine is a form of medicine that uses natural therapies in order to help people achieve optimal health in all facets of life. Naturopaths address the root cause of illness, and focus on prevention as well as promoting wellness. Naturopaths treat a variety of concerns, chronic and acute. The philosophy of naturopathic medicine is to treat from the root cause, and not to suppress symptoms of disease. Naturopathic doctors are the general practitioners of alternative medicine. Throughout their 4 year training at an accredited naturopathic medical school, they are taught to use several different modalities, such as homeopathy, herbal medicine, nutrition, acupuncture, chiropractic manipulation, massage and hydrotherapy and lifestyle counseling. They use modalities most suited to the patient. Many people often wonder about the difference between a medical doctor and a naturopath. Naturopaths usually spend 15 minutes to an hour with a patient, and address the patient in their entirety. They are trained to interview the patient, taking into account their mind, body and spirit, in order to deliver an effective and holistic treatment plan. To get a better picture of how treatment may differ between patients, look at the example of two patients with diabetes. Two people with diabetes may have completely 24 HEALTHY DIRECTIONS June/July 2012

different reasons for developing the disease. One may have developed it because they need to be educated on diet and lifestyle, and another may develop diabetes, because they lead a very stressful lifestyle, and are unable to commit to better lifestyle choices. Both naturopaths and medical doctors complete physical examinations. Naturopaths are not able to prescribe prescription medication, but are trained to recognize when a patient may need stronger intervention.Naturopathic doctors are also licensed to perform acupuncture as part of their training, as well as address diet and lifestyle.

BOTANICAL MEDICINE Botanical medicine has been used for thousands of years, to treat many different ailments. Many allopathic medications are derived from plants, such as aspirin, which is from white willow bark. In naturopathic medicine, the roots, leaves and stems of a plant are used to treat patients. Therapy may be given in the form of tea, oils, tinctures, creams, and supplements. It is important before using a herb for treatment, to contact your health care provider. Some botanicals may interact with medication, or cause an allergic response. Also, many botanicals have a therapeutic value, or dosage, which is needed in order to have a


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therapeutic effect. Therefore, it is best to visit a health care practitioner that is knowledgeable in the field of botanical medicine.

TCM The art of traditional chinese medicine (tcm) has been practiced for more than 2,000 years. It incorporates acupuncture, dietary therapy, botanical medicine, massage and exercise. Many naturopaths frequently use acupuncture in their practice. Acupuncture is the use of needles to stimulate Qi (pronounced “chi”). Qi is energy flowing along meridians, which are likened to highways in the body. When the energy in the meridian is stagnant, it may create problems such as menstrual difficulties, headache, pain, mood disorders and other problems. Needles are placed in points along the meridians to stimulate Qi, and create a smooth flow of energy.

NUTRITION Nutrition is important for prevention and treatment of disease. A healthy diet supplying the maximal amount of vitamins, minerals and anti-oxidants will help people with chronic illness, and prevent future illness. Naturopaths may counsel on specific diets for food sensitivities, mood disorders, headaches and other conditions. Furthermore, specific foods help with certain diseases, such as green leafy vegetables for iron deficiency anemia. A naturopath usually asks patients for a detailed diet diary, in order to assess deficiencies and excesses in a their diet. Supplementation may also be recommended for people who are not able to attain high amounts of vitamins, minerals, amino acids, or anti-oxidants from food. Plenty of literature supports the usage of supplements in order to achieve therapeutic effect.

PHYSICAL MEDICINE

HOMEOPATHIC MEDICINE

Physical medicine refers to the use of massage, physiotherapy, ultrasound, chiropractic, and hydrotherapy. It is often used to restore balance in joints and soft tissue. This modality is frequently used for people with pain, sports injuries, and muscle strain.

Homeopathy uses very minute quantities of plants, mineral and animal substances in order to stimulate the body’s ability to heal itself. Homeopathy is used to help the body reach a balanced state. It is used to help correct imbalance rather than suppress symptoms of disease. Homeopathic remedies are commonly used for digestion issues, allergies, infections, skin conditions, digestive problems, depression, anxiety, gynecological concerns, cold and flu.

LIFESTYLE COUNSELING Lifestyle counseling is the cornerstone naturopathic modality. Since 90% of all disease is created by stress, lifestyle counseling is very important. NDs are trained to assess mental health status, as well as provide counseling techniques. Lifestyle counseling is frequently used for stress, anxiety, depression and fatigue. This modality takes the individual into account. when prescribing treatment protocols.

Sherri-Anne Clarke, BSc(Hons.), ND is a naturopath practicing in the Burlington community. She has a general family practice with a special focus on women's health, pain management, weight management, anxiety/depression, and digestive concerns. For more information: e-mail: info@drclarkend.com, visit: www.drclarkend.com or call (905) 592-2277.

Naturopath Listing Guide Need Health Advice? Seek A Naturopath. Naturopathic doctors are highly educated primary care providers who integrate standard medical diagnostics with a broad range of natural therapies. Find a naturopath in your area. Visit: HeathyDirections.com (Find a Naturopath)

Ontario OTTAWA

BURLINGTON Sherri-anne Clarke, BSc(Hons.), ND

General Family Practice; hormone health, pain management, weight management, anxiety/depression, digestive concerns,

www.drclarkend.com info@drclarkend.com

Ellen Simone, BPHE, HD, ND

Alta Vista Chiropractic & Massage Clinic General family practice: Women's health, pediatrics, mental/emotional health, homeopathy

www.drellensimone.com

Call: (613) 731-5775

Call: (905) 592-2277

KITCHENER

TORONTO Chanel Cressman, BSc, ND

Sage Naturopathic Clinic

Specializes in women's health, pediatric, hormonal imbalances and prenatal care

adrian nasager, ND

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

Dr.nasager@gmail.com www.Drnasager.com

www.thesageclinic.com

Call: 519-573-6700

MISSISSAUGA & ETOBICOKE (Border) Ian Koo, BSc, ND

1891 Rathburn Rd. East Dermatology & Gastrointestinal Health,Weight Loss, Arthritis

www.naturopathicEssentials.com

Call: (905) 290-0850

Call: (416) 922-2000 / (416) 463-2911

TORONTO amel oudhini, BSc (Hons), ND

Aspire Health General Family Practice, Infertility, Pre & Post-Natal Care http://aspire-health.ca

Call: (416) 551-3395

Seeking New Clients for Your Growing Practice? Make a booking in our Naturopath Listing Guide. Call 1-877-276-1849 or e-mail: healthydirections@rogers.com HEALTHY DIRECTIONS June/July 2012 25


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Natural Insect Repellent

By Ellen Simone, BPHE, HD, ND Summertime brings sunshine, flowers and mosquitoes! Insect repellent spray is commonly used to ward off those pesky critters and the itching, allergic reactions and possible exposure to West Nile Virus that can come along with a mosquito bite. Although it is important to protect against the potential harmful effects of mosquito bites, it is also important to protect ourselves from unnecessary exposure to harmful chemicals.

WHAT IS DEET? A common chemical found in insect repellents is N,N-diethyl-m-toluamide, also known as DEET. When DEET is applied directly onto the skin it can be absorbed into the body. Potential reactions include skin rashes, lethargy, muscle spasms, nausea, irritability, insomnia and seizures. DEET toxicity symptoms can be avoided by using essential oils as an alternative.

AVOID TOXIC SIDE-EFFECTS Keep spray off of the face and out of the eyes. Don’t spray repellent on children’s hands because they are likely to rub their eyes and put their hands in their mouths. Wear long-sleeved clothing and apply repellent on the fabric rather than on the

skin. Use a product with a lower concentration of DEET on small children and if pregnant. Children age two and younger should not have insect repellent applied to their skin more than once in a 24-hour period. Wash repellent off your skin after the risk of being bitten is gone.

WHAT IS AN ESSENTIAL OIL? An essential oil is extracted from a plant and highly concentrated. They must be diluted before used topically because they are toxic if ingested. If ingestion occurs, call your doctor immediately. Essential oil insect repellents may not last as long and may need to be reapplied more frequently than DEET containing insect repellents especially after exercise and swimming.

ESSENTIAL OIL INSECT REPELLENT List of carrier substances: olive oil, sunflower oil, vodka, witch hazel List of insect repellent essential oils: citronella, clove oil, geranium oil, lemon eucalyptus oil, lemongrass oil, neem oil, peppermint oil, tea tree oil, thyme oil Directions: Add 10-25 drops total of your favourite essential oil combination to two tablespoons of a carrier substance in a small, dark glass spray bottle.


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A Promising Anticancer Agent

Milk Thistle

By Ted Snider and Linda Woolven, M.H., C.Ac. Recent research has promoted milk thistle to one of the most promising anticancer agents. The lone voices that caution concern over hormonal risks of milk thistle for breast cancer are refuted by the fact milk thistle components have been effective against estrogen-dependent breast cancer cell lines and against ovarian cancer cell lines, which are also estrogen sensitive, and by the fact that, though other parts of the plant may have estrogenic effects, the seeds – the part used in herbal products – do not. Studies that supposedly infer an increased cancer risk due to increased prolactin in fact deduce the opposite, because milk thistle did not increase prolactin until it reached doses 5.68.5 times in excess of the dose used, demonstrating its lack of hormonal effect at anything approximating a normal dose. Even the most conservative institutions are excited about milk thistle. The National Cancer Institute says that “[h]uman studies of silymarin have shown minimal adverse effects in multiple large, blinded, placebo-controlled, randomized trials.” This most conventional of cancer institutes even declares this herb may actually make the chemotherapy drugs doxorubicin and cisplatin work better against breast and ovarian cancer and that it may even have direct anticancer activity against breast, prostate and cervical cancer. Not only do components of milk thistle make cisplatin work better against ovarian cancer cell lines, when they are added to cisplatin, they even make it work on ovarian cancer cells that were resistant to its effect. Milk thistle components also made doxorubicin work on breast cancer cell lines that were resistant to the drug alone. Components of milk thistle boost doxorubicin’s ability to inhibit the growth of prostate cancer cell lines and powerfully increase apoptosis. Components of milk thistle enhance the effect of doxorubicin and carboplatin against estrogen-dependent and independent breast cancer cell lines. Milk thistle can also protect against the ravaging side effects of chemo. It has prevented the kidney cell damage of vincristine in vitro, the heart toxicity of doxorubicin and the kidney and liver toxicity of cisplatin. In a double-blind, placebo-controlled study of children with ALL, the most common type of childhood leukemia, milk thistle protected the liver from chemo damage. In addition to enhancing the effects of chemo and protecting against its side effects, there is promising evidence that milk thistle possesses direct anticancer activity on its own. Several in vitro studies show that components of milk thistle protect breast cells against cancer, including a recent study that showed strong induction of apoptosis and concluded that “silibinin might be an important supplemental agent for treating . . . breast cancer”. Components of milk thistle have also been shown to suppress cancer cell growth and activate apoptosis in prostate cancer cell lines. They have also been shown to inhibit proliferation of colon cancer, and lung cancer and to inhibit

proliferation and induce apoptosis in liver cancer in vitro. Anticancer effect has also been shown against ovarian, cervical, skin, tongue, bladder and kidney cancer. Summarizing the anticancer effect of milk thistle, researchers have pointed out that silymarin prevents cancer in many different ways at all the stages of cancer. They identify its actions as including anti-inflammatory activity, induction of apoptosis, anti-angiogenesis, anti-metastatic and antioxidant.  References: 1) Tyagi AK, et al. Synergistic anti-cancer effects of silibinin with conventional cytotoxic agents doxorubicin, cisplatin and carboplatin against human breast carcinoma MCF-7 and MDA-MB468 cells. Oncol Rep 2004; 11:493-499. 2) Scambia G, et al. Antiproliferative effect of silybin on gynaecological malignancies: synergism with cisplatin and doxorubicin. Eur J Cancer 1996; 32A:877-882; Giacomelli S, et al. Silybin and its bioavailable phospholipid complex (IdB 1016) potentiate in vitro and in vivo the activity of cisplatin. Life Sci 2002;70:1447-1459. Full references available by request.

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The Natural First Aid Kit

By Jennifer Yun, BKin ND Now that summer is right around the corner, getting outdoors and into the sunshine is always a fundamental part of good health. Whatever activity you choose to do, individually or as a family, you should always be prepared for those minor mishaps along the way. An ideal first-aid kit should keep you prepared for a variety of outdoor activities - camping, a long backpacking trip, a short hike, or a day at the park or beach.

GETTING STARTED Buy a standard travel-sized first-aid kit, this can be purchased at your local pharmacy. It will contain the basic items you require for firstaid such as adhesive bandages, alcohol wipes, gauze pads and tape, scissors, tweezers and a sling. Once you have your basic kit, you can now start adding a

28 HEALTHY DIRECTIONS June/July 2012

few natural products to keep on hand for some of the following common summertime conditions that may arise while outdoors.

INSECT BITES & STINGS Lavender essential oil (Lavendula angustifolia) topical, soothes inflammation, itching and pain from insect bites and stings Apis 30CH (homeopathic) internal, reduces swelling and itching Ledum 30CH (homeopathic) internal, use specifically with puncture-like wounds (mosquitoes, black flies, bees)

BURNS & SUNBURNS Aloe vera gel topical, cooling and healing; do not apply over broken skin Calendula cream topical, increases healing of skin tissue; do not apply over broken skin

Urtica 30CH (homeopathic) internal, use with sunburns with a prickly sensation

Arnica 30CH (homeopathic) internal, reduces bruising, inflammation and soreness

TOPICAL WOUNDS RASHES FROM POISON IVY/OAK, BLISTERS, SPLINTERS, SCRAPES

Ruta 30CH (homoeopathic) internal, use with joint sprains, helps regain stability in joint

Tea tree oil (Melaluca alternifolia) topical, antiseptic and soothing for itching and rashes; do not apply over broken skin Aloe vera gel topical, soothing for itching and rashes; do not apply over broken skin Cantharis 30CH (homoeopathic) internal, use with scrapes with swelling

MUSCLE STRAINS & SPRAINS Arnica cream topical, decreases inflammation and speeds up healing process

HEADACHES & DIGESTIVE CONCERNS Lavender essential oil (Lavendula angustifolia) topical, helpful for migraines soothes nerve pain and reduces muscle spasms, apply behind the neck or around temples Peppermint tablets internal, calms an upset stomach Tabacum 30CH (homeopathic) internal, effective for motion sickness and nausea You can find all of the items listed above at your local health food store. Some other good items to have along in your first-aid kit are packets of electrolytes and small ice packs


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(either actual disposable bags of frozen water or the chemical packs that can be broken on the spot to provide ice cold relief). Remember to look through your first-aid kit every year to check expiry dates and discard and replace old and worn items.

Whatever outdoor activities you have planned for this summer, always be sure to have some form of first-aid nearby at your disposal so you are prepared for those minor nicks and pains. Get outdoors, have fun and stay safe! 

Jennifer Yun, BKin ND is a licensed naturopathic doctor and co-owner at Adara Integrative Clinic in mid-town Toronto. Her clinical practice focuses on sports medicine and pain management, as well as weight loss, hormone balance, and digestive function. For more information, please visit www.jenniferyun.ca.

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ECO LIVING

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Solar Water Heating By Nani Pradeepan, P.Eng. Using the sun’s energy (solar) to heat water is a more than onehundred-years-old technique. Started with black colour water tanks, solar water heating technology has improved dramatically during recent years. Use of modern solar water heaters is very common in China, India and Germany. In some countries like Israel it is law to install solar water heaters on every newly constructed home. The most common solar water heating applications are service water heating and swimming pool water heating. Currently most of our hot water heaters in Canada use natural gas (90%) or electricity. Hot water used in laundry, showers, and dishes account for up to 20% of a domestic energy use. In a year, a 80-gallon electric water heater uses about 4,800 kWh of electricity and costs around $500 to run. This also results in the release of about 6,600 pounds of CO2 into the atmosphere. Using solar energy to heat the water is an excellent way to reduce pollution; this can prevent about 2 tons a year of greenhouse gas emissions.

TYPES OF SOLAR COLLECTORS SUITABLE FOR OUR CLIMATE IN CANADA FLAT-PLATE COLLECTORS These are metal boxes with glass covers called glazing on top and a darkcolored “absorber plate” covering a system of pipes underneath them. Sunlight passes through the glazing and is collected by the absorber plate, which converts the sunlight into heat that is passed on to the liquid in the system of pipes. The advantage 30 HEALTHY DIRECTIONS June/July 2012

of this type of collector is the price—it’s cheaper than evacuated tube collectors.

EVACUATED-TUBE COLLECTORS These are like open-ended thermoses, these collectors consist of individual glass vacuum tubes surrounding a secondary inner tube, through which the liquid or heat transfer fluid flows. The evacuatedtube model works somewhat better than the flat-plate model in cold climates.

UNGLAZED COLLECTORS These are usually made of black plastic or rubber that has been stabilized to withstand ultraviolet light. Since these collectors have no glazing, a larger portion of the Sun's energy is absorbed. Because they are not insulated, these collectors are best suited for use during warm months with above freezing temperatures and the demand temperature is below 30°C. The primary market for unglazed collectors is outdoor swimming pool heating. Solar water heating systems use one of the above solar collectors to convert the sun’s energy into heat and transfer it to the load; usually to a storage tank, or a swimming pool; with the help of pump, control and safety equipment. Properly designed, solar water heaters can work when the outside temperature is well below freezing. Solar hot water systems also have a back-up heater to ensure that all of your hot water needs are met even on cloudy days.


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BENEFITS OF SOLAR WATER HEATERS The benefits of solar water heating are numerous. First, you save money on your utility bill. The amount you save will depend on many factors, including how much hot water you use, your system’s performance, sunlight in your area, and the local cost of conventional fuels. On average your bill should decrease by between 50 and 70 percent in service water heating applications and 70 to 100 percent in swimming pool heating applications. This saving also corresponds to the percent reduction in traditional energy use. This means 50 - 100 percent reduction in CO2 emissions depending on the application. Installing a solar water heater reduces your hot-water carbon footprint of your home. Because of the benefits of solar water heating, adding a solar water heating system to your home also increases its value. So you could end up getting back whatever money you put into a solar heating system when you sell your house. Primary barrier to wide spread use of solar water heating is people unfamiliarity with solar water heating.

A solar domestic water heating system can be a straightforward retrofit to most homes, and can typically provide over 50% of the annual domestic hot water needs. Projected life of these systems is about 25 to 40 years, and pay for themselves in around 3 - 10 years depending on the type solar water heater. Quicker payback periods are possible with incentives from local rebates and tax credits from local governments. When used in places like carwashes where hot water usage is high year around, solar hot water systems can pay for themselves under 7 years. Solar pool heaters have the quickest payback of all the solar water heaters. Solar pool heaters pay back in about three years. Solar swimming pool heaters also have another indirect advantage of healthier life through expanded use of swimming pool. All in all when you invest in solar water heater you will not only enjoy good return on your money but also enjoy healthier life and create healthier environment for your future generations. For more information call New Dawn Energy Solutions 416-855-9377, e-mail info@NewDawn-ES.com or visit www.NewDawn-ES.com

WHICH SYSTEM WILL GIVE THE QUICKEST RETURN ON INVESTMENT (ROI)? Depending on the type of system you choose, a solar water heater can cost from $3,000 to $6,000 in residential application, and begins paying for itself right away with your reduced energy bills.

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HEALTH BITES

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The High ORAC of

Maqui Berries

Fr H co m di by on an Re no na (H wh an to bio

By Mark Schnedier, C.N.P. Although still unfamiliar to many, the South American antioxidant superfood maqui berry Aristotelia chilensis is finally starting to receive the global attention it so richly deserves. Maqui (pronounced "mah-kee") is an evergreen shrub native to the Valdivian temperate rainforests of Chile and adjacent regions of southern Argentina. The maqui plant has toothed leaves and greenish-white flowers that yield an edible fruit (maqui berry). These small purple-black berries are approximately 4-6 mm in diameter. Maqui berry is also known as the Chilean wineberry, as it is used to colour wine in Chile. Maqui is traditionally used for improving digestion and increasing energy and stamina. It supports the elimination of wastes and toxins from the body, and has appetite-suppressant properties, making it useful as a weight management superfood. It has also been used traditionally to treat dermatological conditions. Maqui berries are extremely rich in antioxidant properties. Antioxidants are molecules that neutralize free radicals (damaging compounds produced by metabolism and exposure to toxins and radiation). The process of free radical generation can reduce the ability of cells to produce energy, change their genetic material, and even cause them to burst when there is significant damage to cell membranes. Free radical damage causes most of the changes we associate with aging, and it can lead to inflammation, cardiovascular and nervous system damage, weakened immune function, and even cancerous changes in cells. Antioxidants are able to stabilize free radicals. They come in many forms, a common form being phytonutrients (chemicals produced by plants that are food sources). The amount of antioxidant activity in a food or supplement can be determined by a test known as ORAC (Oxygen Radical Absorbance Capacity). The

higher the ORAC score, the more potent the antioxidant activity. Incredibly, reputed food scientists rate maqui’s ORAC to be the highest among all berries. The particular antioxidant compounds that are found in abundance in the maqui berry are mainly flavonoid compounds known as anthocyanins and polyphenols. Anthocyanins have some of the strongest physiological effects of any plant chemicals, and have been found to have the strongest antioxidant activity of any flavonoids. They are responsible for the bright and often deep colouration of the plants in which they occur and act as natural sunscreens, giving protection from the sun’s radiation. They also protect the plants containing them from biological threats such as bacteria, fungi, and parasites.When ingested by humans, anthocyanins provide anti-aging effects, promote cardiovascular health, reduce the likelihood of cancerous degeneration in cells, reduce allergic responses, and support healthy sugar-insulin metabolism. The polyphenols in maqui berry can also help reduce unhealthy inflammation, promote cardiovascular health, offer additional protection against cancerous changes, and provide even more antiaging impact. Maqui has a deliciously unique and exotic flavour that is both subtly tart and sweet at once. Look for organic freeze dried maqui powder for optimal purity and antioxidant protection. Freeze drying results in a product ten times more concentrated than regular drying, and protects the compounds within the berry from any heat damage.

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Healthy Directions June/July 2012