Healthy Directions Ontario, Oct/Nov 2013

HEALTHY DIRECTIONS

CANADA’S FALL FAVOURITES 12

October / November 2013

Whole Body Fitness

3 BELLY FAT BUSTERS 24

with Caroline

Pearce

page 10

7 BEST MEALS ON A BUDGET18

70

HEALTH FROM THE HARVEST 13

Ways to Stay

Forever Young

page 6

HEALTHY DIRECTIONS

6

OCTOBER / NOVEMBER 2013

In This Issue: ANTI- AGING Nutrition, Fitness and Joie de Vivre 6

70 WAYS TO BE FOREVER YOUNG Nutrition and Active Living How-To

17

HYALURONIC ACID

Rejuvenating the Skin and Joints 28

NOURISHING THE BRAIN Supplements for the Mind

26

ALZHEIMER’S DISEASE A Naturopathic Approach

FOOD PASSIONS Igniting the Senses 12

CANADIAN FALL FAVOURITES

An Excellent Chicken Pot Pie Quebec Tourtière

FIT FOR LIFE

18

7 BEST MEALS ON A BUDGET A Week of Wholesome Dinners

20

WARMING AND HEARTY, VEGETARIAN ENTREÉS

Be Your Best 10

CAROLINE PEARCE’S WHOLE BODY FITNESS 6 Total Cardio-Burn Exercises

Indian Ratatouille with 5 Spices Yellow Lentil Soup with Vegetables

ECO INITIATIVES

Red Lentil & Rice Patties with Aïoli

Building a Greener Canada 23 CANADA’S GREENEST HOSPITAL Caring for Both Patients and the Environment

HEALTH FROM THE HARVEST Pumpkin Perks and Winter Squash

HEALTHY STARTS Join the Journey to Better Health

EDITOR’S NOTE OUR CONTRIBUTORS HOT OFF THE SHELF COURSES GUIDE

24

3 BELLY FAT BUSTERS Blood Sugar Balance and Stress

34

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HEALTHY DIRECTIONS | www.healthydirections.ca October/November 2013 3

HEALTHY DIRECTIONS ONTARIO EDITION October/November 2013 Vol. 15 No. 5 Healthy Directions is dedicated to offering inspiring health and lifestyle information to enrich and empower your life.

Editor Charleen Wyman char@healthydirections.ca

Contributors Nicola Kempinska, BKin, BA, ND, Caroline Pearce, MSc, BSc (Hons 1st), Rose Murray and Elizabeth Baird, Janet McKenzie, BSN, MBA, ND, Christy Brissette, MSc, RD, Suneeta Vaswani, Katie Chin, Aylin Yousef, MDN, CNP, ROHP, RNCP, Lorna R. Vanderhaeghe, MS, Susan Janssens, BSc, ND, Imane Lahlou, ND, Ph.D, Caroline Bourque Wiley, and Renita Rietz

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 Visit our website for current health and eco news, features, recipes and more: www.HealthyDirections.ca Look us up at: Healthy Directions Magazine

EDITOR’S NOTE O

ne day older than yesterday, one day younger than tomorrow. Turing 40 recently has certainly given rise to thoughts of how I would like to chart a sailing course for the next few decades. Our health is like the wind, we tack with it, until it’s out of our sails. Before standing still on the water, it’s essential to realize how lifestyle habits today impact our health and quality of life in future years.

Find a way to lose those extra pounds. Having gestational diabetes during my last pregnancy made me aware of my potential future risks and genetic tendencies towards diabetes.

As a result, I’m proud to say a year and a half later that I’ve lost 20 pounds by doing what’s hard and necessary: exercising more, as well as eating a little better and a little less. For me walking has been fantastic for weight loss. I enjoy the gym but frequent trips are tough with young children. Fitness tapes helped fill the gap to keep me moving and motivated plus added variety.

Seek the Fountain of Youth. This edition Naturopath Nicola Kempinska shares 70 ways to stay forever young and offers nutrition, supplement and lifestyle advice. The Fountain is found in many unexpected places. When you sip from it’s “water of life,” the elixir tastes different for everyone. It’s in the quest for searching out, learning and trying new things that keeps the mind and body spry and our youthful sense of wonder alive.

Have Time to Spare. Living in the presence and fullness of the moment is one way to stop time to feel and be ageless. Also, instead of counting years gone by, put some time back on the clock for others. More than 13.3 million people (26.6 million hands), or 47% of the population, volunteered their time through a group or organization in 2010 (Statistics Canada). Canadians volunteered nearly 2.1 billion hours in 2010, the equivalent of nearly 1.1 million full-time jobs. With more zoomers retiring and spending some time volunteering, there isn’t a problem in Canada that can’t be solved from the ground up. We are dawning on a new wealth of knowledge and expertise which can be applied to organizations, charities and a stronger Canada.

Stop Poverty for Longevity. In a country with one of the highest life expectancies in the world, our poorest are being denied almost a decade of life. Being poor translates into 11.4 fewer years of healthy living for men and 9.7 for women, than for those more affluent. For context, compare the top killer in Canada, cancer, which has half the effect on lifespan, reducing life expectancy by 2.8 years for men and 2.5 years for women.

With one in eight Canadian families experiencing food insecurity, tackling poverty should be a top health priority – helping to solve it, a timeless legacy.

Forever young at heart,

Charleen Wyman, BA Journalism, BA English Editor, Healthy Directions char@healthydirections.ca Healthy Directions is an independent journal produced by Cousins Publishing, six times a year in Canada. Printed 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.

4 October/November 2013 HEALTHY DIRECTIONS | www.healthydirections.ca

OUR CONTRIBUTORS Lorna Vanderhaeghe, MS, Canada's leading women's health expert 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 Weight Loss.

Her website: www.hormonehelp.com has over 4,000 pages of helpful nutrition information.

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Christy Brissette is a registered dietitian and media spokesperson specializing in nutrition to prevent and manage chronic diseases such as diabetes, heart disease and cancer. Christy develops, facilitates and researches innovative programs such as cooking classes and online nutrition education.

Visit: www.ChristyBrissette.com

rose murray & Elizabeth Baird are the authors of Canada's Favourite Recipes. rose murray has been a key player in the Canadian food scene for over 30 years. Rose has helped shape Canada’s culinary landscape since 1979.

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The cookbook Classic Canadian Cooking, Menus for the Seasons, published in 1974, started a career in food writing for Elizabeth Baird. In 2013, she was appointed the Order of Canada for her contributions to the promotion of Canada's diverse food heritage. nicola Kempinska, BKin, BA, ND is a naturopath and writer who practices family medicine with a special interest in anti-aging and longevity medicine, women’s health, and pain management. She practices out of Cedar Springs Medical Centre in Burlington.

Doctors Do ctors Rec Recommend ommend Available at: Health Stores & Pharmacies

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HEALTHY DIRECTIONS | www.healthydirections.ca October/November 2013 5

Inspiration to KeeP You Young 1) Learn a new thing every day 2) Schedule “You Time” into your calendar each week 3) Drink more water 4) explore new music – try classical music to stimulate the brain

ANTI-AGING

70

Ways To Be

Forever Young

5) Sleep in on a Saturday morning 6) Try a meat-free day once a week 7) Trade in a coffee for a green tea 8) Wash your makeup off before bed 9) Listen to the sounds of nature for 5 minutes a day 10) Practice deep breathing when you’re driving from A to B 11) Cook with coconut oil 12) Take a cooking class 13) Sign up for a local fun-run or charity walk 14) go apple picking 15) Carve a pumpkin and bake the seeds 16) Try a new vegetable or fruit you’ve always noticed in the produce aisles – it may become your new favourite!

17) Keep a journal 18) Substitute peanut butter for a natural nut butter 19) Step out of your comfort zone 20) eat breakfast each day 21) Teach your pet a new trick 22) Start your morning with yoga 23) end your day with 3 things you’re grateful for 24) go to a drive-in movie 25) Learn to meditate 26) Take one photo a day of anything that makes you smile 27) Surround yourself with positive people

28) Make a herb garden 29) Take a dog for a walk 30) Try a water fitness class

By Nicola Kempinska, BKin, BA, ND Although there has been no shortage of sightings and claims, the “fountain of youth” has yet to be discovered. There is no single magical pill that delivers a long, vibrant life in a bottle. However, we have many tools to help slow the aging process, prevent disease, and live vivaciously for years to come.

With more and more research being done on anti-aging these days, it is evident that we can’t chalk our longevity up entirely to our genetics. We have control over a number of factors that influence how rapidly we age, and how our body is impacted. There are many aspects in the way we live from day-to-day that can positively affect the state our body and mind is in, and the aging process is influenced significantly by the choices we make.

NUTRITION FOR LONGEVITY As a general rule, the more variety you have in your diet the better when it comes to overall health. However, the variety enjoyed should come from whole foods rather than processed foods. Even “healthier” processed foods such as breads, cereals, and crackers can actually have negative effects on health, especially when compared to whole, unprocessed alternatives such as brown rice or quinoa grains. The more processed an item is,

the fewer nutrients and more chemicals it is likely to contain, and the more inflammatory it can be in the body. Inflammation is something we want to avoid in order for our body systems to function properly and for us to feel vital and healthy each day. A wide variety of health issues, including chronic pain, obesity, heart disease, diabetes, skin disorders, migraines, and hormonal imbalances are linked to inflammation in the body. Emphasizing whole foods, including colourful vegetables and a selection of fruits, ensures getting potent antioxidants and fundamental nutrients the body needs to stay looking and feeling healthy.

Adding the proper fats into the diet is also beneficial for disease prevention. Healthy fats such as raw olive oil, walnuts, almonds, and avocado can help fight heart disease, cholesterol, diabetes, and obesity and keep the skin glowing. Be cautious of intake of saturated and trans fats, found predominantly in animal meats, as these can raise cholesterol levels and increase risk of cardiovascular disease and type2 diabetes.

To incorporate more healthy fats and nourishing vegetables into the diet try having a designated “meatless” day each week, focusing on delicious vegan or vegetarian meals that add variety and nutrients into your regimen. 444

Kardovite.

A Tonic for Life.

Many people perceive the heart to be the most important organ in the body, yet if you were to ask Canadians where they rank good circulation as a health priority, in most cases it would not be very high.

A natural tonic for a healthy heart Our hearts beat 100,800 times per day for the sole purpose of circulating 5 litres of blood per minute through our bodies! Blood circulation delivers oxygen and nutrients to vital organs and tissue and also removes waste products from our body. If our hearts stop – we die. In Europe, good circulation is considered a key health priority. Are we Canadians taking our cardiovascular health for granted?

We know that a healthy heart and a strong system of blood vessels are key to good circulation and many patients have experienced the results related to poor circulation. Cold hands and feet are common symptoms, but even moderately poor circulation can lead to organ degeneration, build-up of toxins, low energy, and impaired sexual function. An article in the August 2007 edition of Rheumatology discusses mounting evidence

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that vascular pathology plays a role in the initiation and/or progression of Osteoarthritis.

Kardovite was developed by pharmacist Sam Ibrahim to help both the heart and blood vessels.

Sam was educated as a pharmacist in Germany and had studied herbal medicine for 5 years as part of his training in the 1960’s. In Europe, good circulation is considered a health priority.

In 1968, Sam and his wife took a chance and immigrated to Edmonton. Sam opened his own pharmacy and unlike any other pharmacy at the time, he carried herbal medicines from Germany. People who came to the pharmacy were very curious and had many questions regarding his formulas. He explained to them that the herbs were used for coughs, kidney and bladder infections, upset stomachs and other various ailments, and he slowly persuaded his customers to try alternative ways over allopathic medicine.

Fast forward to 1999 and Sam had become a very well-known and respected Edmonton pharmacist recognized nationally for his herbal medicine expertise. That year, a man named Arlie Smith came into his pharmacy and asked Sam if he could develop a medicine for the Chelation Association of Alberta.

KARDOVITE HEART TONIC!

“I began using a competing product in 2003 to help with my blood pressure.

I switched to Kardovite six years later after hearing it recommended by a doctor on a radio show I listen to regularly. Uncorrected, my blood pressure systolic reading is 170. When I started on the competing product it dropped to 150, but after switching to Kardovite it dropped to an acceptable 130 and has stayed there ever since.�

Eleanor White, 72, Hamilton, Ontario Some of Smith’s Chelation patients potentially required bypass operations and many of them had serious heart and circulation problems. Sam took the challenge of developing a product that would strengthen the heart and also improve circulation. He experimented for two years working with different combinations of herbal extracts at varied strengths.

In 2001 he finally had a perfect formula, one that benefits the heart, and overall good health. He called it Kardovite, a highly sophisticated formula containing 6 measured herbal extracts; Hawthorn, Garlic, Cayenne, Bilberry, Valerian, and Milk Thistle. These herbs “synergistically� work together to reduce cardiac risk factors and improve circulation.

Kardovite has proven to be very safe and has since been authorized by Health Canada both as a heart tonic and as a support to peripheral circulation.

Today Sam is retired and lives in BC, and his son Farid continues his father’s work.

“I started using Kardovite for my circulatory system. I feel more energised and every time I see the doctor my blood-work results are excellent. In the past I would get periodic chest pains lasting about a week which have gone away since I’ve started using Kardovite�

Clayton Dagneau, 46, Penticton, BC

Benefits of Kardovite Heart Tonic: s 2EDUCES RISK FACTORS ASSOCIATED WITH HEART DISEASE s )MPROVES CIRCULATION AND DELIVERY OF OXYGEN NUTRIENTS TO VITAL ORGANS s 3PEEDS THE REMOVAL OF TOXINS FROM THE BODY s 3TRENGTHENS THE BLOOD VESSELS AND CAPILLARIES s $ELIVERS HIGHER ENERGY

ENDURANCE AND ATHLETIC PERFORMANCE s )MPROVES OVERALL HEALTH AND VITALITY

HEALTHY DIRECTIONS | www.healthydirections.ca October/November 2013 7

even more inspiration. . .

31) roast a garlic bulb as an appetizer 32) Hold the door for a stranger 33) Walk barefoot on the grass 34) Pay for the person’s coffee in the drive-thru line behind you 35) go camping 36) use onion powder to flavour food, instead of salt 37) Learn to Tango

exercise, reducing Stress, Keeping the Brain Active and Having an Active Social Life All Add Years to Your Life and Make them More Fulfilling

38) Do a crossword puzzle

SUPPLEMENTS

EXERCISE

39) Foster an inner smile…

Coenzyme Q10 (CoQ10) – This vitaminlike substance is found in highest concentrations in the places where it is used most in the body – namely the heart, liver, and kidneys. As we age, our bodies naturally make less CoQ10, and certain medications deplete it as well, decreasing concentrations in the body even further. It helps the cellular powerhouses known as mitochondria to burn fuel more efficiently and cleanly, decelerating the aging process by preventing oxidative damage and keeping the heart, liver, and kidneys healthy.

Omega-3 – Not only have omega-3 fatty acids been shown to nourish hair, skin, and nails, keeping you looking youthful, it also has profound effects on the body internally. Insults to the body including stress, poor diet, pain, impaired digestion, environmental toxins, and hormone imbalances can cause chronic lowgrade inflammation in the body. This low-grade inflammation is associated with increased risk of disease, poor physical functioning, and mortality. Omega-3 offers natural antiinflammatory effects, helping with injuries and pain, and also reducing the damaging effects of systemic inflammation. It also promotes healthy brain function. These fatty acids are highly concentrated in the brain and can benefit memory, mental performance, and behavioural function. Omega-3’s are also beneficial for the eyes, as the omega-3 component DHA is thought to promote healthy macular health within the retina, and reduce dry eye syndrome.

Vitamin B12 – This impactful nutrient is used in the metabolism of every cell in the body and plays a key role in the normal functioning of the brain and nervous system. A deficiency in B12 has been shown to cause symptoms such as memory loss and dementia. Individuals with Alzheimer’s disease often have low levels of vitamin B12 when tested. Getting levels tested can provide a baseline; so you know whether supplementation may be of benefit to you.

Physical activity is a valuable contributor to longevity in a variety of ways. Regular exercise increases muscle mass, lowers blood pressure, improves cholesterol levels, lessens mental stress, and reduces the risk of chronic diseases of the heart and metabolic systems.

Research shows that physical activity spurs the development of new nerve cells and increases the synaptic connections between brain cells, making the brain more efficient and adaptive which leads to better performance as we age.

Exercise also has the potential to exert an antiinflammatory effect, and helps to detoxify the body by engaging the lymphatic system and inducing sweating. Mobility can also alleviate pain in a lot of cases, and speed up injury recovery time as long as the activities are properly monitored by a health professional.

40) Catch a negative thought, and replace it with a positive one 41) Look in the mirror and tell yourself 3 things you love about yourself each morning 42) Soak up the sun’s rays (just don’t burn!)

43) Put the cellphone away in the evenings 44) get a massage 45) eat dinner by candlelight 46) Take a bubble bath 47) Break a sweat!

48) Call an old friend 49) Write a letter to someone you care about 50) Make a meal for someone special 51) Learn a new language 52) Create a vision Board 53) Pick up your favourite magazine to read 54) Curl up in front of the fire 55) Listen to uplifting music to start your day 56) Help out a neighbour 57) Donate some of your belongings to shelters/charity (and purge items at the same time!)

58) Pop popcorn on the stovetop using full-flavour coconut oil and sea salt

STRESS REDUCTION More and more research is emphasizing the effects of stress on a person’s health.

Chronic psychological stress inhibits the body’s ability to properly regulate the inflammatory response, inflammation can promote the development and progression of disease.

Nourish your adrenal glands – the glands that produce your stress hormones and regulate many other body systems – by practicing daily forms of stress reduction. Meditation, for example, has been shown to lower the stress response, reduce heart attack rates, promote focus and attentiveness, and keep you in the present moment rather than reflecting on the past or worrying about the future. And don’t worry, meditation is not entirely about sitting in silence. There are numerous types of meditation and many accessible guided forms that can help you learn the art in a way that resonates with you. Another easy way to practice stress reduction each day is to incorporate deep breathing techniques. This can be done no matter where you are, or what you are doing.

I commonly recommend “Square Breathing” to my patients. To do this, simply follow these steps: 1) Breathe in for the count of four, 2) Hold your breath in for the count of four, 3) Breathe out for the count of four, 4) Hold your breath out for the count of four.

Repeat this pattern while envisioning the four sides of a square to keep your steps on track.

Controlled breathing in this way can relieve stress and calm your nerves by regulating the autonomic nervous system.

Take some time for yourself, and reap the rewards of calming the mind – it will not take long for you to see the difference this makes on your day-to-day life, as well as your longevity.

KEEP YOUR BRAIN ACTIVE Keep your brain stimulated to promote long-term health by challenging it on a regular basis. Employ critical thinking and challenge your mind by pursuing new interests and stepping out of your comfort zone on a regular basis. Take a course that interests you, draw or paint, read a good book, tackle the daily crossword puzzle or Sudoku while you have your morning coffee

(or green tea!). Research shows that doing activities stimulates new “brainy” connections between brain cells and may even generate new brain cells, which builds a functional reserve against future cell loss.

KEEP ACTIVE SOCIALLY There are strong associations between an individual’s social networks, lower blood pressure, and longer life expectancies.

Having an active social life does not just mean calling on current friends and family.

There are many like-minded people looking to get out and explore new things, or meet to discuss current hobbies or activities.

Whether you are a fan of trying new restaurants, making jewelry, or exercising as a team, there are a number of organizations and groups that would love to have you as part of their community. Volunteering is another great way to build a valuable social network. Not only will you meet new people, but you will also benefit from helping others by devoting time to an important cause that you feel passionate about. 3 Nicola Kempinska, BKin, BA, ND practices family medicine in Burlington, Ontario.

59)Take a class in the art of Tai Chi 60) Clear the clutter in the home/office 61) use natural soaps and face wash 62) Knit scarves or gloves to donate to those in need.

63) eliminate artificial sweeteners from your life 64) Schedule mandatory vacation getaways 65) Take in new culture 66) organize old photos into albums 67) Make a change jar to save for a treat just for you (nothing practical allowed!)

68) Watch an old movie to bring back fond memories 69) Focus on health prevention rather than treatment whenever possible 70) See a naturopathic Doctor to help you with your specific health goals.

FIT FOR LIFE

Whole Body Fitness

with Caroline

Pearce

International athlete, nutritionist, fitness consultant and model Caroline Pearce offers this 6 exercise total body circuit training workout designed to burn maximum calories and tone your body from top to toe.

By Caroline Pearce, MSc, BSc (Hons 1st) Photo Credit: Simon Howard

BENT OVER Y’S targets: Back and shoulders (latissimus dorsi and deltoids) To Perform: 1) Stand with your feet together, knees bent and lean forwards keeping your back flat.

2) Hold a dumbbell (1-3kg) in each hand with your arms straight and pointing to the ground.

3) Raise both arms straight up and out in front of you to 2 and 10 o’clock positions as high as they will go whilst maintaining your forward lean position.

4) Hold and squeeze your shoulder blades together at the top of the movement for 1-2 seconds and then lower to your start position.

5) Repeat 10-20 times for 2-3 sets.

Benefits: This exercise works the muscles in your shoulders and along the length of your arms and strengthens your back for better posture and poise.

1

2 REVERSE LUNGE TO KICK targets: Gluteus maximus (bottom), Quads (thighs), core, biceps and triceps To Perform: 1) Stand with your feet hip-width apart and hold dumbells at chest height.

2) Step backwards with one leg into a lunge position so your front thigh is parallel to the ground.

3) Immediately push off your back leg and kick it in front of you whilst simultaneously punching the opposite arm and dumbbell out in front.

4) Perform continuously on one side. Repeat 15 times each leg for 2 sets.

Benefits: Strengthens and lifts your butt whilst working your whole body and creating a great cardio burn.

CURTSEY DIPS targets: Gluteus maximus (bottom), Gluteus medius (side of bottom) and Quads (thighs) To Perform: 1) Stand with one foot in front of the other in a curtsey position where you back leg is positioned behind and across your body, both feet and hips facing forwards.

2) Keep your feet fixed and bend both knees to dip your hips up and down.

3) Squeeze your glutes at the top of the movement and keep your core strong throughout to avoid twisting your hips. Repeat 15 times each leg for 2 sets.

3

Benefits: This glute focused move builds firm muscle and creates strong definition.

444

4 STANDING SIDE BENDS targets: obliques (side abdominals) Tips: Lean your body to one side until you feel a stretch in the opposite side then contract your obliques on the stretched side to return to upright. Avoid bending forwards as you lower your body and keep both arms straight throughout the exercise pushing each dumbbell in opposite directions.

Benefits: Banishes love handles and shapes a strong, lean waist

5

VAULTERS ABS targets: Central and Lower abdominals

6

Tips: Tuck your knees to your chest before performing a big powerful push of your heels to the sky. Remember to lift your hips from the ground as you push upwards for optimal lower abdominal sculpting. For an easier option lower your legs into a bent rather than straight position. This will also avoid any unwanted arching of your back.

CHEST FLIES IN BRIDGE POSITION targets: pectorals (chest) and Glutes (bottom) Tips: Lower your arms until your elbows touch the ground before squeezing your chest muscles to push the dumbbells overhead. Keep your hips pressed high throughout the exercise by squeezing your buttocks together.

Benefits: Strengthens and lifts your bust and bum

These moves are from Caroline’s workout DVD Total Cardio Burn available at Amazon.com.

Follow Caroline on twitter @carolinepearce or visit: carolinepearce.com

Benefits: A fun dynamic exercise for scorching fat and creating six pack abs.3

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CANADA’S FAVOURITES

An excellent Chicken Pot Pie INGREDIENTS FOR A SUNDAY DINNER FILLING

SAUCE

PASTRY

4 cups (1 L) water 2 cups chicken broth 2 bay leaves 2 sprigs thyme or 1 tsp dried 1 stalk celery with leaves, chopped 5 parsley sprigs 1 air-chilled whole roasting chicken, or parts 8 small carrots (1 bunch) 2 medium-large potatoes 24 pearl onions , peeled

1/3 cup butter 2/3 cup all-purpose flour 1/2 tsp each salt, dried thyme and freshly ground black pepper 1/2 tsp Worcestershire sauce 1/4 tsp hot pepper sauce 1/2 cup 18% cream 1 1/2 cups frozen peas 1/3 cup minced fresh parsley

2 cups all-purpose flour 1/2 tsp salt 1/3 cup cold butter, cubed 1/3 cup cold lard, cubed 1 large egg yolk 1 1/2 tsp white wine vinegar ice water

Excerpted from Canada’s Favourite Recipes (Whitecap Books) by Rose Murray and Elizabeth Baird Photo by Tracey Kusiewicz

14 October/November 2013 HEALTHY DIRECTIONS | www.healthydirections.ca

EGG WASH Stir together 1 large egg yolk with 2 tbsp cream, milk or water.

CHICKEN POT PIE FILLING In a large stockpot or saucepan, combine the water and broth with the flavouring items: the bay leaves, thyme, celery and parsley. If using a whole chicken, use kitchen shears to cut into quarters; add the chicken to the pot, adding more water if needed to just cover the chicken. Bring to a boil over medium heat, skimming off any foam on the surface. Reduce the heat and simmer, covered, until the chicken is tender, about 25 minutes. Check the breasts first and remove them if their juices run clear, before the juices run clear in the thighs and legs. Remove the chicken to a tray to cool.

Skim the flavouring items from the poaching broth and discard. Peel and cut the carrots and potatoes into bite-size chunks. Simmer, covered, in the broth until just tender, about 8 minutes. With a slotted spoon, transfer to a tray. Add the onions to the broth; simmer, covered, until just tender, about 12 minutes. Transfer to the tray with the potatoes and carrots and set aside.

While the vegetables are cooking, pull the skin off the chicken. Pull the meat away from the bones and chop the meat into bite-size pieces. Return the bones to the poaching broth and simmer gently, uncovered, for 20 minutes. Remove and discard the bones; strain the broth into a large measuring cup or bowl. You should have about 4 1/2 cups. If less, top up with chicken broth; if more, freeze for another dish.

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SAUCE In a large saucepan, melt the butter over medium heat.

Stir in the flour, salt, thyme and pepper. Cook, stirring, for 2 minutes. Whisk in the chicken poaching broth, about a quarter at a time. Bring to a simmer, whisking, until the sauce thickens and becomes smooth; simmer for 3 or 4 minutes. Stir in the Worcestershire sauce, hot pepper sauce and cream. Let cool while making the pastry.

PASTRY Using a food processor or in a bowl, combine the flour and salt. Sprinkle the butter and lard over the flour and salt.

Pulse or use a pastry blender to combine the ingredients until the mixture is coarse and crumbly. In a measuring cup, stir together the yolk and vinegar; add ice water to the 1/2 cup mark. Drizzle over the crumbly mixture and pulse about 6 times or stir until the dough is ragged and blended. Turn out onto a floured counter and press into a flat rectangular shape.

Wrap, and let rest in the refrigerator for 20 minutes.

Gently mix the chicken, potatoes, carrots, onions, peas, parsley and sauce in a 13- x 9-inch glass baking dish. On a floured surface, roll out the pastry to a rectangle about 1/4 inch thick, large enough to fit over the filling without stretching and about 1/2 inch down the four sides. Place over the filling; trim the edges and press to the dish. Cut a few slashes down the centre to let steam escape. Brush with the egg wash. Press the pastry scraps together and reroll; cut out decorative shapes and press onto the pastry. Brush the shapes with egg wash. Place the pot pie on a large rimmed baking sheet. Bake in the centre of a 400°f (200°c) oven until the filling is bubbling and the pastry a lovely golden brown, about 45 minutes.3

SUPER OREGANO ORAL SPRAY SUPER VAPORISATEUR BUCCAL À L’ORIGAN

CCOUGH OUGH & SORE THROAT THRO AT RELIEF SOULAGE SOUL AGE LA LA TTOUX OUX & LE MAL MAL DE GORGE

COUGH & SORE NPN 80037494 THROAT RELIEF CINNAMONLEMON IN SOULAGE LA CANNELLE AN CITRON (25ML) TOUXET&AULE MAL DE GORGE NPN 80037494

ARCTIC MINT

ARCTIQUE MENTHE (25ML)

Kills the Nasty’s INNOTECHNUTRITION.COM HEALTHY DIRECTIONS | www.healthydirections.ca October/November 2013 15

PASTRY In a large mixing bowl, whisk together the flour, baking powder and salt. Using a pastry blender, cut in the lard until the mixture resembles fine crumbs. In a liquid measuring cup, use a small whisk or fork to combine the egg and lemon juice. Add enough ice water to make 1 cup. Drizzle the egg mixture slowly over the dry ingredients, tossing them with a fork to make a ragged dough that clumps together. Press the dough into 4 equal discs, wrap individually with plastic wrap and refrigerate until chilled, about 30 minutes.

FILLING

Quebec Tourtière Julian Armstrong, author of A Taste of Quebec and columnist for the Montreal Gazette: The meat pie known as tourtière is a four-century favourite in Quebec. Its name can be traced back to the cast-iron pan of the same name brought to New France by settlers in the 17th century. Originally made with leftovers of roasted meat, usually pork, it has as many variations as there are Quebec cooks. Beef is often used, as is veal. The basic vegetable is the onion, but some recipes include potatoes, carrots, garlic or leeks. Bread crumbs are the usual thickener. My pie uses rolled oats, a tradition that developed after the arrival of the Scots on the Quebec culinary scene. Using cloves and cinnamon together is a tradition dating from medieval cooking in Europe. Savory, Quebec’s favourite herb, and celery leaves are tourtière regulars.

PASTRY INGREDIENTS

FILLING

5 cups (1.25 L) all-purpose flour 4 tsp (20 mL) baking powder 2 tsp (10 mL) salt 1 package (1 lb/454 g) lard, cubed 1 large egg 4 tsp (20 mL) fresh lemon juice or white vinegar ice water

2 lb medium ground beef 1 lb lean ground pork 2 large onions, chopped 1 cup chopped celery, with leaves 1 cup chopped flat-leaf parsley 1 1/2 cups water 2 tsp dried savory 1 tsp each ground cinnamon and cloves 1 tsp each salt and black pepper 1/2 tsp nutmeg 3/4 cup large-flake rolled oats 1 large egg yolk 1 tbsp milk

Excerpted from Canada’s Favourite Recipes (Whitecap Books) by Rose Murray and Elizabeth Baird Photo by Tracey Kusiewicz

16 October/November 2013 HEALTHY DIRECTIONS | www.healthydirections.ca

In a large heavy pot, combine the beef, pork, onions, celery, parsley, water, savory, cinnamon, cloves, salt, pepper and nutmeg. Bring to a boil over medium-high heat, constantly breaking up the meat and stirring until the meat has lost its pinkness and is crumbly, about 15 minutes. Reduce the heat to medium-low and simmer, covered, stirring occasionally, until the liquid has almost evaporated, about 1 hour.

Remove from the heat; stir in the rolled oats. Let cool.

On a floured work surface, using a floured rolling pin, roll out 1 of the pastry discs to a scant 1/4-inch thickness. Line a deep 9-inch or 10-inch pie plate with pastry, leaving the edge untrimmed. Fill with half of the meat mixture. Moisten the pastry on the rim of the pie plate with water.

Roll out a second disc of pastry and unroll over the filling. Trim and flute edges to seal. Repeat for the second pie. There will be leftover pastry scraps. Reroll and cut out decorations, fleurs de lys, for example, and press onto the top of the glazed pies.

Brush the cutouts with glaze.

Cut steam vents in the centre of each pie. In a cup, mix the egg yolk with the milk and brush over the surface of both pies. Bake in the bottom third of a 400°f (200°c) oven until the pastry is golden and the filling piping hot, about 40 to 50 minutes.

To test the hotness of the filling, insert a pointy knife through one of the steam vents. Let it stay for 15 seconds; remove and feel. If the knife is piping hot and the crust is golden brown, the tourtière is ready.

Serve Quebec Tourtière with Fruit Chili Sauce, known in Quebec as ketchup aux fruits, or pickled baby beets.3

ANTI-AGING

Beautiful Skin & Supple Joints

Hyaluronic Acid

By Janet McKenzie, BSN, MBA, ND

Hyaluronic acid (HA or hyaluronate) is a molecule with some important bodily responsibilities. It comprises significant portions of connective tissues and fluids, such as the synovial fluid in knee joints and vitreous fluid in the eyes. It is a major component of the skin and plays key roles in wound healing. It is also involved in the development and maintenance of tissues in the nervous system.

One of the characteristics of HA that makes it so useful in the body is its ability to attract and hold onto molecules of water. This ability underlies its usefulness cosmetically, when it is injected into tissues (usually the face) to smooth wrinkles or plump up the lips.

HA is not limited to making aging skin appear more youthful, however. It is also used to treat osteoarthritis, eye surgeries and in treatments for cataracts, glaucoma and retinal detachment as well as to promote the healing of wounds and skin conditions such as eczema and “burns” from cancer treatments.

Scientists have been studying HA since its discovery by Karl Meyer in 1934. Research which began in the 1970s led to the development of many injectable products, initially to treat ophthalmologic conditions, and subsequently for the treatment of osteoarthritis. Current research is being done on other forms such as gels (oral and topical) and tablets (oral).

Animal studies have shown benefit from oral administration.

This is important because HA is a very large molecule – usually too large to pass from the digestive tract to the blood stream in its natural form. The existence of these benefits suggest that digestive processes do not mitigate the effectiveness of orally administered HA to such a degree that an oral route of administration now becomes practical. Certainly this may be preferable to having it injected via needles.

BEAUTIFUL SKIN About half of the hyaluronic acid found in the body is located in the skin, where it helps to maintain the hydration of the skin and supports its collagen-containing connective tissues. HA “fillers”, such as injectable solutions containing HA have been used to restore declining skin stores and reverse skin wrinkling since 2003 but topical creams are now being used as well to aid the healing of conditions such as eczema.

The hyaluronic acid that occurs naturally in our bodies lasts for just a few days unless it is linked to or modified by other molecules.

The rate of degradation tends to increase as we age eventually resulting in a kind of drying-out of our bodies that manifests as wrinkly skin, among other common concerns. Topical applications have been shown to reverse this process and have been used to successfully treat a variety of dermatological conditions.

SUPPLE JOINTS Hyaluronic acid has been researched extensively for its use as an osteoarthritis treatment in both animals (especially race horses) and humans. Hyaluronic acid preparations have been shown to decrease pain and increase function in patients with osteoarthritis of the knee. Mechanisms of therapeutic effect include restoration of more normal synovial fluid levels with improved viscoelasticity, effects on cartilage biosynthesis and degradation, anti-inflammatory effects, and direct analgesic effects. Post-op pain control after knee surgery has been found to be similar with HA to the anaesthetic bupivacaine when injected.

SOURCES OF HYALURONIC ACID Hyaluronic acid may be derived from animal sources (rooster combs, cow eyes) or cultured from bacteria. HA from animal sources is usually well-tolerated because the molecule does not change significantly among source-species but reactions to HA preparations have occurred. Often, the reaction has more to do with the means of administration, such as bruising or inflammation caused by injection, but, in rare instances, it may be caused by the hyaluronan itself.

Food sources of hyaluronic acid include fish, meat or poultry products, especially those that contain chitin, cartilage, skin or nerve structures, such as the combs and feet of chickens. While fruits and vegetables do not contain HA, they do contain vitamin C, which promotes hyaluronate production. The best food sources of vitamin C include bitter melon, bell peppers, chilli peppers and horse radish.

Increasing consumption of these foods is a low-risk way of increasing hyaluronate concentrations in your body. As with all pharmaceutical drugs or natural health supplements, consult your MD or ND before taking hyaluronic acid in supplement form.3 Janet McKenzie, BSN, MBA, ND, is a graduate of the University of the British Columbia School of Nursing, Queen’s School of Business and the Canadian School of Naturopathic Medicine. She has practices in Toronto, and has taught at the Canadian School of Natural Nutrition.

HEALTHY DIRECTIONS | www.healthydirections.ca October/November 2013 17

7

Best Meals on a Budget

By Christy Brissette, MSc, RD Food insecurity – not having access to safe, healthy food because of financial limitations – is a growing problem in Canada. A recent report entitled “Household Food Insecurity in Canada” revealed that 1.6 million Canadians, nearly one in eight families, were experiencing food insecurity in 2011.

Even more disturbing was the impact on children, with more than 1.1 million living in a home where financial constraints made access to healthy food a constant struggle.

This equates to one in six Canadian children facing food insecurity. The long-term impact of poor nutrition in childhood sets the stage for obesity and chronic disease later in life.

While the root of the problem must be addressed at the policy level, there are programs available that can provide temporary assistance or you can volunteer with. In the meantime, here are some strategies to help stretch food budgets that don’t compromise on taste or variety. These meals provide for one week of healthy, delicious dinners for less than $100.

rECIpE 1: AUTUMN ROOTS AND ROAST CHICKEN This is always a warming fall meal and fills the whole home with a rich welcoming aroma of roasting chicken, savoury and vegetables. For more nutrition add root vegetables such as beets, yellow or red potatoes, sweet potatoes or yams, carrots, parsnips and turnips. Use the beet greens – they are an excellent source of vitamin A, an antioxidant that helps strengthen the immune system and protects your eyes. Add the greens to the root vegetables during the last 15 minutes of roasting to wilt them.

Time-saving and money saving tip: Roast a large batch of root vegetables. The next day, puree with milk or homemade chicken stock for a delicious soup. Or, make into a pot pie or stew.

Why I love it the next day: A whole roasting chicken is the most economical way to buy chicken – and it can be used in endless meal ideas! Add chicken to quesadillas, pasta or rice dishes, curries, sandwiches, wraps, salads and soups for a source of protein that will keep you feeling full longer. Use the carcass to make delicious soup stock without the sodium, preservatives and high cost of store-bought versions.

18 October/November 2013 HEALTHY DIRECTIONS | www.healthydirections.ca

Where to Get Help & Volunteer

rECIpE 2: A THICK AND SPICY LENTIL SOUP

Canada-Wide:

This soup is well-balanced nutritionally, with lentils for protein and fibre, potatoes and rice for carbohydrate and plenty of nutrient-rich vegetables (Try recipe Yellow Lentil Soup with Vegetables (Toor Dal) on page 21). Try substituting brown basmati rice for extra fibre, which will keep you satisfied and promotes healthy digestion. If you don’t like brown rice, choose white basmati or parboiled. They’re lower on the glycemic index than other types of white rice.

rECIpE 3: SPICY CHICKEN FAJITAS

• Food Banks Canada – find a food bank tool: www.foodbankscanada.ca • Community Food Centres Canada — offers access to emergency food plus education and skill-building programs on how to grow and cook healthy food: www.cfccanada.ca Toronto Area:

This is a quick, easy and spicy way to use up left-overs from the roast chicken. Use whole grain wraps for this recipe and for lunches with remaining chicken.

What to add for a balanced meal: Sauté onions and green bell peppers (or other favourite vegetable) in grapeseed oil. Heat up some frozen corn, chop cilantro (if desired), and use canned tomatoes and jalapenos to make your own salsa. Avocado slices add a healthy dose of heart-healthy monounsaturated fat. Stretch your chicken further by mixing with black beans or pinto beans for added protein and fibre.

rECIpE 4: BEEF ROUND ROAST WITH SMASH

• Daily Bread Food Bank hotline: (416) 203-0050 • FoodLink – refers callers to food programs including food banks, low cost meals, community gardens, community kitchens and programs for seniors. Hotline: (416) 392-6655

To Help Fight Hunger

This classic pairs well with mashed potatoes, but why not try “smashed” potatoes? You’ll get extra benefits from eating the skin of your potatoes, like double the fibre and extra potassium, a nutrient that lowers blood pressure. Roast your potatoes and after cooling, smash with a fork and drizzle with olive oil and herbs. Tired of potatoes? You can serve with roasted winter squash or frozen corn as your starch choice. Serve with a side salad or steamed spinach to balance the heaviness of the meat. Frozen spinach is less expensive than fresh and just as nutritious.

444 page 22

• Meal Exchange – information on hunger and advocacy for food security in Canada: www.mealexchange.com • Canada Without Poverty – raising awareness about poverty and information on what you can do to help: www.cwp-csp.ca

Here’s to healthy living!

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HEALTHY DIRECTIONS | www.healthydirections.ca October/November 2013 19

EASY INDIAN COOKING

Indian ratatouille with 5 Spices (Panch Phoran Tarkari)

Serve with Chickpeas for Added Protein

20 October/November 2013 HEALTHY DIRECTIONS | www.healthydirections.ca

Indian Ratatouille with 5 Spices (Panch Phoran Tarkari)

Panch phoran, the signature five-seed blend used in Bengali food, is magical.

Versatile and easy to use, its distinctive flavour is perfect in both Indian and nonIndian dishes.

INGREDIENTS 2 dried Indian red chiles, broken in half 2 bay leaves 1 tsp panch phoran 2 tbsp oil 1 lb eggplant, cut into (5 cm) pieces 1 lb potatoes, peeled & cut into (4 cm) pieces 8 oz butternut squash, cut into (5 cm) pieces 2 to 3 tsp chopped green chiles 1 tbsp milk 1 tsp salt or to taste 1⁄2 tsp granulated sugar 1 cup frozen peas

DIRECTIONS In a small dish, combine red chiles, bay leaves and panch phoran.

In a large saucepan, heat oil over medium-high heat until very hot. Stir spices into hot oil and sauté until seeds stop popping, 30 to 40 seconds. Immediately add eggplant, potatoes and squash and mix well.

Add green chiles, milk, salt, sugar and 3⁄4 cup (175 mL) water. When mixture comes to a boil, reduce heat to medium.

Cover and simmer until vegetables are tender, 10 to 12 minutes. Add peas and simmer until water is absorbed, 2 to 3 minutes. Serve hot with an Indian bread.

Excerpted from Easy Indian Cooking, 2nd Ed.

by Suneeta Vaswani © 2013 Robert Rose Inc. www.robertrose.ca Reprinted with publisher permission.

YELLOW LENTIL SOUP WITH VEGETABLES Here’s a soul-satisfying soup DIRECTIONS packed with vitamins and the Clean and pick through lentils for any goodness of vegetables. Plus the small stones and grit. Rinse several times in dal makes it high in protein and cold water until water is fairly clear. fiber as well.

Drain and transfer lentils to a large saucepan.

Add 3 cups water and soak for 10 Serves 8 minutes. Bring to a boil, uncovered, over medium heat, skimming froth off surface.

INGREDIENTS Cook, partially covered, until dal is soft and 1 cup yellow lentils (toor dal) mushy, about 30 minutes. Purée in blender or 1 tsp turmeric using immersion blender, or whisk vigorously 1 cup chopped tomato to batter-like consistency.

1 cup cubed potato Return to pan. Stir in another 3 cups water 1 cup sliced carrot, and turmeric. Add tomato, potato, carrot, (0.5 cm) slices green beans, cayenne pepper and salt. Cover 8 green beans, and return to boil over med-high heat. Reduce cut into (2.5 cm) pieces heat to med-low and simmer for 12-15 minutes.

1⁄4 tsp cayenne pepper Meanwhile, in a small saucepan, heat oil 1 tsp salt or to taste over med-high heat.

Add cumin seeds. Sauté 2 tbsp oil until cumin is fragrant and a shade darker, 1 tsp cumin seeds about 30 seconds.

Add garlic and sauté for 1 tbsp chopped garlic about 1 minute.

Add onion and cook until 1⁄2 cup chopped onion golden, about 10 minutes.

Pour mixture into 11⁄2 cups steamed rice dal and simmer, covered, until vegetables are 1⁄3 cup cilantro, chopped tender, about 5 minutes.

Lemon wedges Place 2-3 tbsp (30-45 mL) rice in each Excerpted from Easy Indian bowl. Top with dal and vegetable mixture.

Cooking, 2nd Ed. Garnish with cilantro. Serve with lemon

by Suneeta Vaswani wedges on the side. © 2013 Robert Rose Inc. www.robertrose.ca HEALTHY DIRECTIONS | www.healthydirections.ca October/November 2013 21

red Lentil & red rice Patties with Aïoli Makes 28 patties

Worried about saturated fat in red meat? Eye of round, top round and bottom round roasts are all considered to be “extra lean” cuts of beef. Choose the cut with less visible fat (marbling) and trim any visible fat before cooking.

Why I love it the next day: Like chicken, leftover beef can be a great protein source to add to salads, soups or over rice. Use slices in an Asian stirfry, pot pie, stew or chili.

rECIpE 5: WHOLESOME RATATOUILLE This recipe features brightly-coloured vegetables such as eggplant, butternut squash and green peas. Choose a variety of colours when possible to get the widest array of antioxidants. For example, the purple eggplant is rich in anthocyanins, squash is packed with beta-carotene and green peas are high in carotenoids. Serve with chickpeas for added protein. (Try Indian Ratatouille with 5 Spices (Panch Phoran Tarkari) featured on page 20).

Why I love it the next day: The flavours of this hearty stew will become even more developed after a day in the fridge. Make smaller portions more filling by servings with wholegrain bread, such as roti or pita for dipping.

rECIpE 6: SPAGETTI SQUASH PESTO AÏOLI 2 cloves garlic, minced 1⁄2 cup mayonnaise 2 tsp Dijon mustard 1 tsp freshly squeezed lemon juice 1 tsp extra virgin olive oil Salt and black pepper

In a small bowl, whisk together garlic, mayonnaise, mustard, lemon juice and oil. Season to taste with salt and pepper. Set aside.

PATTIES 3 tbsp extra virgin olive oil 2 cloves garlic, minced 1⁄2 cup finely chopped onion 10 oz firm tofu, puréed 3 cups cooked Bhutanese red rice, cooled 11⁄2 cups cooked red lentils, cooled 1⁄2 cup panko bread crumbs 1 tsp ground cumin Excerpted from 1⁄2 tsp hot pepper flakes 300 Best Rice Cooker Recipes 1⁄4 cup cornstarch

by Katie Chin © 2011 Robert Vegetable oil Rose Inc. www.robertrose.ca

DIRECTIONS Patties: In a medium nonstick skillet, heat olive oil over medium heat. Sauté garlic and onion for about 3 minutes or until onion is softened and translucent.

In a medium bowl, combine onion mixture, tofu, rice, lentils, panko, cumin and hot pepper flakes. Sprinkle cornstarch on a sheet of waxed paper or parchment paper.

Form mixture into twenty-eight 11⁄2-inch (4 cm) patties. Dust both sides of each patty with cornstarch.

In a large nonstick skillet, heat 1 tbsp. vegetable oil over medium-high heat. Working in batches, fry patties, turning once, for about 5 minutes per side or until golden brown on both sides, adding oil and adjusting heat as needed between batches. Serve with aïoli.

22 October/November 2013 HEALTHY DIRECTIONS | www.healthydirections.ca

The nuts in this recipe offer heart-healthy fats and vegetarian protein while spaghetti squash reduces the calories of this meal for those watching their waistlines. For larger appetites, this pesto also goes nicely with brown rice pasta or other whole grain pasta. For extra calcium and vitamin D, especially for children, teens and older adults, serve with a glass of low fat milk or fortified milk alternative. (Try Grain-Free Pesto Pasta page 23.)

Why I love it the next day: Leftover pasta is extra delicious the next day – and the same is true of spaghetti squash pasta. Buy extra nuts and reserve some for snacks, to add to morning oatmeal or as salad toppings at lunch.

RECIPE 7: RED LENTIL AND RICE PATTIES This recipe is a great way to use leftover lentils and rice to make a new meal. Go green with a warm Brussels sprouts or broccoli slaw, or give tabouli a try. Traditional tabouli contains very little cracked wheat and is mostly parsley. Just add onions, garlic, olive oil and lemon juice for a delicious and nutritious side dish. (Try Red Lentil & Red Rice Patties with Aïoli, left.)

Why I love it the next day: these patties have a similar texture to falafels, and work well in a wholegrain pita with cabbage, tabouli and tahini, or as a falafel plate served with rice or potatoes and side salad.

QUICK TIPS FOR STRETCHING THE FOOD BUDGET: •

•

• •

Plan your meals for the week before you get groceries.

Using a program like Eatracker can help you map out a healthy week: www.eatracker.ca.

Choose vegetarian meals more often. Dried beans, natural peanut butter, frozen vegetables and seasonal produce is less expensive than meat, fish or poultry.

Shop the sales – bulk up on staple items like olive oil, lentils, canned light tuna or salmon and other pantry items.

The freezer is your friend! Buy poultry, fish and lean meat when they go on sale and freeze for later use. 3

Christy Brissette, MSc, RD researches innovative programs, cooking classes and online nutrition education. Visit: www.ChristyBrissette.com

Health from the Harvest

GRAIN-FREE PESTO PASTA INGREDIENTS 1 spaghetti squash, halved lengthwise and seeded 3 tablespoons coconut oil, (olive oil or grapeseed oil) divided 1 onion, sliced 2 cups fresh baby kale 4 shiitake mushrooms, sliced 1 fresh clove garlic, diced 1 teaspoon red pepper flakes 2-3 tablespoons prepared pesto ½ cup pine nuts (almonds or cashews)

DIRECTIONS

By Aylin Yousef, MDN, CNP, ROHP, RNCP

PUMPKIN IS A PRIME HARVEST PICK Pumpkin is sweet in flavor and packed with vital essential nutrients for good health. Pumpkin contains calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, vitamin C, vitamin B6, vitamin E, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), pantothenic acid, fiber, folate and small amounts of lipids and amino acids. It also contains phytochemicals. Pumpkin seeds contain a rich source of protein, vitamin E, iron and vitamin B6.

The rich nutrient content in pumpkin helps to protect the body against cancers, cataracts, infection, and heart disease and helps to support healthy blood pressure and proper fluid balance.

Choose a pumpkin with a rich orange color and that are free of any blemishes and soft spots. Pumpkin can be stored in a cool dry place for up to a month or it can be refrigerated, keeping in mind that this speeds the ripening process. Pumpkin can be steamed, cooked and baked. It makes for a great side dish, in a salad, soup, vegetable mix and pie!

Preheat oven to 400 degrees F (200 degrees C). Grease a baking sheet. Place squash skin side down on prepared baking sheet.

Bake until cooked through, about 1 hour. Remove from oven; cool for 10 minutes. Once squash is cool enough to handle, scrape flesh into string-like strands with a fork. Place in a bowl and set aside.

Melt 1 tablespoon of oil in a large skillet over medium-high heat.

Add onion and garlic; cook and stir until the onion and garlic begins to turn slightly translucent. Stir in kale and mushrooms; reduce heat to medium low.

Stir in squash, remaining 2 tablespoons coconut oil, sea salt and red pepper flakes; cook for 2 minutes. Remove from stove and place squash mixture in a large bowl. Stir pesto into the squash mixture and then add the pine nuts.

Pick a winter squash that is somewhat heavy, smooth and free of any blemishes or cuts. It does not require refrigeration and can be kept up to 3 months in a cool and dry place. Winter squash can be steamed, baked and cooked. It can be used as a side or main dish, in a salad, soup and/or along with other vegetables! 3 Aylin Yousef, MDN, CNP, ROHP, RNCP is a registered nutritionist.

To make an appointment call 416-707-3733 or e-mail: aylinyousef@yahoo.com

THE MANY WONDERS OF WINTER SQUASH Winter Squash (acorn, banana, butternut, spaghetti) comes in a range of colors and shapes, each providing a different flavor and texture. It has the ability to grow large and the longer it remains on the vines the sweeter it becomes. Winter squash provides essential nutrients such as calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, vitamin C, vitamin B6 (pyridoxine), vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), small amounts of lipids and amino acids and a rich source of the phytochemicals alpha-carotene, beta carotene and lutein.

Consuming winter squash a few times a week can help reduce the risk cataracts and help maintain healthy eyesight. It can also help reduce the risk of lung cancer especially for smokers and for those who are exposed to secondhand smoke. The rich nutritional content found in winter squash can help to protect the body from infections, cancer, stroke, heart disease and helps to maintain a healthy fluid electrolyte balance.

HEALTHY DIRECTIONS | www.healthydirections.ca October/November 2013 23

3

Belly Fat Busters

By Lorna R. Vanderhaeghe, MS If there is one thing that is the bane of a good figure and vibrant health, it is belly fat. I am talking about that stubborn extra roll around the middle that does not seem to disappear, no matter how swift your metabolism, how much you exercise or how many sit ups you do. For some people, belly weight means the dreaded “muffin top” that escapes over the top of your jeans. For others, abdominal weight gain results in a clear round, apple shape. The fat in those love handles also contribute to increased blood triglyceride levels, inflammation and insulin resistance. Carrying extra weight around the middle increases the risk of heart disease, cancers and diabetes.

So why do we gain belly weight? Why do men develop a beer belly and breasts and why do women suffer with rolls of belly fat they can’t budge? Our hormones are the short answer. Throughout life, hormones regulate everything from bone strength, to heart beat to how quickly food is utilized by the body. Insulin is the main hormone contributing to belly fat. When you eat, sugar levels increase in your blood. Insulin is produced by the pancreas to push blood sugar into your cells where it is burned up and this action decreases your blood levels of sugar. The more sugar in your blood, from eating high-carbohydrate, high-sugar, low-protein foods, the more insulin that the pancreas must produce. Eventually, however, your cells can become resistant to insulin, resulting in excess insulin in the blood and elevated blood sugar that isn’t pushed into the cells.

Insulin resistance is a pre-diabetic condition which causes belly fat weight gain. Skin tags are a common early sign of pre-diabetes due to elevated insulin and blood sugar. Weight gain, obesity, type-2 diabetes and elevated cholesterol, and triglycerides ultimately result if elevated blood sugar is not controlled.

INSULIN-TESTOSTERONE CONNECTION In women, when insulin levels become high, it also causes in increase in male hormones, particularly testosterone. When insulin and testosterone are elevated, women develop hormone-related conditions like acne, male-pattern facial hair growth (e.g. hair above the lip), infertility, and polycystic ovarian syndrome (PCOS).

24 October/November 2013 HEALTHY DIRECTIONS | www.healthydirections.ca

In men, elevated insulin causes testosterone to convert to estrogens (which results in a beer belly and breasts) and also the conversion of testosterone to DHT, a harmful male hormone associated with prostate cancer and hair loss.

STEP 1: NORMALIZE BLOOD SUGAR To normalize blood sugar and insulin we have to modify the way we eat. Start by eating protein the size of the palm of your hand at every meal. Breakfast should consist of an egg, a chicken breast (skin removed), a steak, a protein shake or protein powder in organic yogurt. By eating protein at breakfast we can boost our fat burning furnace also known as our metabolism. And this increase in metabolism will last 4 to 5 hours after eating a protein breakfast.

Get rid of the white foods in your diet. No more white rice, white pasta, white potatoes, white bread and white sugar. Replace these with brown rice, whole grain pasta and yams for example. And when you have pasta there should be a small amount of pasta on the plate and the sauce should be full of veggies and meat. If you want to lose that weight fast – eliminate consumption of white foods altogether. Clean out your cupboards and head to the grocery store for all the foods that are going to aid weight loss. Eat some protein every three hours. And remember if you have an alcoholic beverage that it is like eating a piece of cheesecake. Switch the butter and margarine in your diet to extra virgin olive oil and coconut butter both are great fat burners.

Lunch and dinner should include a piece of protein and plenty of dark green veggies. Have no more than one serving of fruit a day and that should be dark coloured berries – these are low on the glycemic index. No fruit juices they completely disrupt blood sugar.

If you are at a party with a buffet make sure you only head to the section with the veggies and protein. Don’t even think of heading to the Nanaimo bars. Put sparkling water in your glass as soon as you arrive. It takes 10 days to change your eating patterns; so, don’t give up. Once you hit ten days the diet changes will become part of the way you want to eat.

STEP 2: BUST BELLY FAT FAST To bust belly fat faster we not only need to change our diet but add some powerful nutrients to aid weight loss. Normalizing insulin and blood sugar, and thereby weight loss, just got easier.

A unique, well-researched ingredient called chirositol has been involved in more than 30 published studies at Virginia Medical School over the past 25 years. Research on chirositol, (pronounced kur-au-sit-ol) has shown excellent results for weight loss, especially belly fat weight loss, and in the treatment of insulin resistant conditions like type 2 diabetes, metabolic syndrome and PCOS. Chirositol stimulates insulin activity, helping to regulate blood sugar levels and pushes sugar into the cells where it is supposed to be (not leaving it in the blood), which in turn helps to aid weight loss. It acts like insulin in this action. Due to chirositol’s ability to improve the action of insulin, it thereby reduces the high testosterone seen in women with elevated insulin and improves conditions such as excessive weight gain around the middle and male facial hair growth in women. It does not reduce testosterone levels in men but regulates insulin to maintain healthy testosterone levels that do not convert to estrogen and DHT. But where chirositol really shines is in busting belly fat in both men and women. Combine Chirositol with other weight loss supplements like CLA and green tea extract and watch that belly fat disappear.

STEP 3: REDUCE STRESS TO MELT FAT AWAY When under constant stress, the adrenal glands pump out a hormone called cortisol to help you deal with the stressors you are facing. Just as insulin resistance promotes weight gain, so does chronic stress because it triggers the adrenal glands to produce cortisol. Elevated cortisol is associated with elevating insulin, blood sugar problems, fat accumulation, poor immunity, infertility and more. Cortisol also causes our fat cells to change structure and become resistant to fat loss. In short, cortisol makes our fat cell door slam shut and not let the fat out even when we reduce calories and exercise. For these reasons, it is imperative to reduce stressors and support the adrenals too.

Walking is one of the best exercises for weight loss. Deep breathing exercises also aid weight loss. Get eight hours of sleep every night and try to sleep until 7:30 in the morning. Just say "no" when you have too much to accomplish in one day. Share the household workload with family. Smile. It is impossible to be stressed if you smile. Get help in dealing with grief. The loss of a loved one, a divorce, or the loss of a job all produce grief.

Immune suppression is the result when grief is not dealt with.

Adrenal support nutrients like ashwagandha, rhodiola, suma, and schizandra berries work to normalize adrenal function. Weight loss is effortless when you find the missing key. Simply eating protein and green vegetables combined with stress reduction and the addition of chirositol will have that weight falling off effortlessly.3 Lorna Vanderhaeghe, is Canada’s leading women’s natural health expert and has been researching nutritional medicine for over 25 years.

With degrees in nutrition and biochemistry, she is the author of eleven books including A Smart Woman’s Guide to Weight Loss and A Smart Woman’s Guide to Hormones. Visit www.hormonehelp.com and sign up for her free monthly eletter.

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BRAINsmart BR AINsmart w www.hormonehelp.com ww.hormonehelp.com HEALTHY DIRECTIONS | www.healthydirections.ca October/November 2013 25

NATUROPATHY

Treatment and Prevention for

Alzheimer’s Disease

By Susan Janssens, BSc, ND

A German physician by the name Alois Alzheimer first noted Alzheimer’s disease in 1907 in a relatively young woman who was suffering from memory loss, language problems, and unpredictable behavior. Even to this day, we do not fully understand what causes Alzheimer’s disease, but it is likely a mix of genetic, environmental, and lifestyle factors. Researchers discovered a gene called apo E in the 1990’s linked to Alzheimer’s, if you carry two copies of one of the types called E-4 you may have a greater than 90% chance of having Alzheimer’s by age 80. The best genetic fate you can have is to carry two copies of the E-2 version of the gene which is considered protective. Another hypothesis relates to the genetic mutation of your mitochondria or “batteries” of your neurons resulting in too little usable energy.

Yet another theory is that the brain cells die due to a lack of nerve growth factor or other hormones. Regardless of genetic predisposition, onset of Alzheimer’s is influenced by a variety of negative factors such as stress, head injury, heavy metals like aluminum, certain types of viruses, pesticides, herbicides, environmental and industrial pollutants. Some experts believe your own immune system is the culprit by producing anti-bodies that attack brain cells. Though, mostly considered a disease that effects people after 60, early-onset Alzheimer’s will show up 5% of the time

26 October/November 2013 HEALTHY DIRECTIONS | www.healthydirections.ca

beginning at age 30. Alzheimer’s is the third-most-common cause of death after cardiovascular disease and cancer in first world countries.

Although memory loss is the keynote symptom of Alzheimer’s the ability for abstract thought declines as well as judgement.

Emotional and personality changes occur as the disease progresses.

Three biological changes occur with Alzheimer’s; the first being neurofibrillary tangles where the tubes and filaments that provide structure, support and nutrients in nerve cells become bunched-up eventually killing the cell. The second, is the accumulation of clots of dead cellular material called senile plaques which also interfere with cellular function causing eventual death of the nerve cell. As the brain cells continue to die the brain shrinks and changes shape. The third change is the eventual decrease of up to 90% of the neurotransmitter Acetylcholine, the primary “memory” neurotransmitter.

Dharma Khalsa, MD is a leading researcher on Alzheimer’s and brain rejuvenation. He has spent many years researching and developing a program that is having remarkable success. He has found that utilizing the following basic elements can reverse, revitalize and regenerate age-associated memory loss:

NUTRITIONAL THERAPY He recommends a low-fat, nutrient dense balanced diet, making sure to avoid low-blood sugar, and to reduce caloric intake.

Find a Natural Health Expert

STRESS MANAGEMENT It has been proven that high levels of the stress hormone cortisol damages brain cells.

EXERCISE THERAPY Exercise increases the removal of waste and replenishes brain cells with oxygen and nutrition.

SUPPLEMENTS Restore Acetylcholine by supplementing with phosphatidyl choline found in lecithin about 10,000-12,000 mg per day. Chlorophyll based “green drinks such as blue-green algae, wheatgrass, barley grass, spirullina, chlorella, will supply 2,000mg lecithin as well as essential amino acids, peptides and micronutrients. To potentiate acetylcholine production take 1,000mg vitamin C three times daily, 100mg B5, and a good multi-vitamin.

Dietitians Dietitians are experts in food and nutrition and advise people on what to eat in order to lead a healthy lifestyle or achieve a specific health-related goal. Registered Dietitians (RD) earn a bachelor's degree.

TORONTO Christy Brissette, RD, MSc Media & Research Dietitian Christy.rD@gmail.com

www.ChristyBrissette.com Call: (416) 602-6800

MIND/BODY EXERCISE This includes: meditation, breathing practices, brain exercises like solving “brain teasers”, crossword puzzles and reading.

DRUG THERAPY WHEN NEEDED Prescription drugs used for mild to moderate Alzheimer’s help by improving the ability of impaired nerve endings to transmit messages from one nerve cell to another. Some are used for moderate to severe symptoms and work by blocking the neurotransmitter glutamate, which leaks out of nerve cell in advanced Alzheimer’s, from being reabsorbed into nerve cells and damaging them.

Naturopaths Naturopathic doctors are highly educated primary care providers who integrate standard medical diagnostics with a broad range of natural therapies.

BURLINGTON nicola Kempinska, BKin, ND Cedar Springs Medical Centre Family practice, Anti-aging and longevity medicine, women’s health, pain management

ON THE HORIZON The University of Ulster in Ireland, is researching a hormone called GLP-1 and drugs that mimic it. In their preclinical studies of Alzheimer's disease and other neurodegenerative disorders, GLP-1 has shown “impressive neuroprotective and anti-inflammatory effects” resulting in reduced amyloid plaques and memory loss.

Patricia Kane, PhD, Director of the NeuroLipid Research Foundation has been researching and developing a protocol utilizing intravenous phosphatidyl choline, reduced glutathione and an oral/nutritional program.

Kane has claimed that this protocol "successfully reverses" ALS and has improved symptoms connected with other neurological problems, such as Alzheimer's disease.

In my clinical practice, I have utilized many of the therapies discussed in this article for my clients with documentable success based upon the improved scores of a Standardized Alzheimer's Disease Assessment Scale performed by their physician. I believe our brains, given the chance have remarkable abilities to heal! As long as we identify and remove any blockages causing the disease and then make sure we replenish and repair any damage that has occurred through healthy living choices.3 Susan Janssens, BSc, ND has been a licensed naturopathic doctor for over 10 years, and is a leader in her field in Calgary, specializing in chronic disease, mood disorders and women’s health. For more information please go to www.IHConline.ca.

Call: (905) 333-9799

MISSISSAUGA & ETOBICOKE (Border) Ian Koo, BSc, ND 1891 Rathburn Rd. East Dermatology & Gastrointestinal Health, Weight Loss, Arthritis www.naturopathicEssentials.com

Call: (905) 290-0850

OTTAWA Ellen Simone, BPHE, HD, ND

Family Practice: Women's Health, Pediatrics, Mental/Emotional Health, Homeopathy Alta Vista Chiropractic & Massage Clinic 1690 Bank St. / Call:(613)731-5775 Somerset Health and Wellness Centre 190 Somerset St. West / Call:(613)627-3880

www.drellensimone.com

Seeking New Clients for Your Practice?

Make a booking in our Naturopath Listing Guide.

Call 1-877-276-1849 or e-mail: healthydirections@rogers.com

HEALTHY DIRECTIONS | www.healthydirections.ca October/November 2013 27

BRAIN HEALTH

Nourish and Protect the Brain to

Connect the Stars of the Mind

By Imane Lahlou, ND, Ph.D Our brain's balance is a key parameter for our health and wellbeing. Everyone is aware that breathing, eating, as well as our environment, lifestyle and emotions are involved in the neurological processes. In recent years, scientific research has given us the possibility to better understand the fascinating world of the brain.

Studies have opened new avenues and revealed the major impact nutrients and micronutrients have on cognitive functions, memory, concentration and on neuron oxidization and degeneration prevention.

In a context where our nervous system is increasingly solicited in everyday life, here are some of my favorite nutritional supplements which contribute to the protection and smooth functioning of the most complex organ of the human body.

CITICOLINE Citicoline protects and regenerates brain tissue and increases cellular synthesis and energy. It also favors the production of acetylcholine (memorization, concentration, attention and muscle coordination) and modulates the transmission of dopamine (coordination, mood and well-being) and of norepinephrine (vivacity, mood and fullness sensation).

VINPOCETINE Vinpocetine increases the synthesis of many neurotransmitters and improves blood flow and oxygen usage in the brain. It also reduces platelet aggregation, prevents oxidization and protects the brain from damage linked to exotoxins like glutamate.

GLUTAMINE Glutamine is an amino acid precursory to GABA, a neurotransmitter that regulates the speed of transmission of nervous messages and favors peace and concentration.

I often compare the brain to a galaxy composed of more than 100 billion stars. These shining dots constitute the neurons that communicate between themselves and transfer information specific to each of our body's cells. The brain is the conductor that allows the unity of all the metabolic functions. It is also a magician, transforming our thoughts into motion and our passions into creation.3 Courtesy of Virage Santé. Virage Santé has recently released Neurocomplex, a nutritional supplement that contains six of the pillars that are usually recommended for the brain (omega-3 fatty acid, B vitamins, ginseng, gingko biloba and coenzyme Q10) and lesser known specific compounds: citicoline, vinpocetine and glutamine.

Imane Lahlou, N.D., Ph.D is a global health therapist, author of “Le Plaisir et la Santé dans la même assiette, Éditions Du Sommet” and speaker.

28 October/November 2013 HEALTHY DIRECTIONS | www.healthydirections.ca

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GREEN INITIATIVES

Innovative Design Reduces Environmental Impact at

Canada’s newest green Hospital

above: Greg Kuzmenko, Regional Director of Facility Management at the Niagara Health System, basks in some of the plentiful natural light that fills the new NHS hospital in St. Catharines. Every patient room and most treatment areas in the facility are equipped with high-efficiency thermal windows.

By Caroline Bourque Wiley They’re built to care. By the very nature of their main function, hospitals across the country have been designed to help doctors, nurses and other medical professionals help sick or injured patients mend.

But Canada’s newest hospital adds a new element of caring through its innovative design. The Niagara Health System’s (NHS) recently opened hospital in St. Catharines, Ont. cares for the environment at the same time as it tends to patients.

The 980,805-square-foot hospital, which opened its doors at the end of March, is one of the first hospitals in Ontario to achieve certification under the LEED (Leadership in Energy and Environmental Design) Green Building Rating System.

“As an organization dedicated to providing care, it's important to us that we take these steps to care for the environment and reduce our impact as much as possible,” says Greg Kuzmenko, Regional Director of Facility Management at the NHS. “Not only is this the responsible way to design and operate the new building environmentally, but also it will decrease operating costs over time.”

30 October/November 2013 HEALTHY DIRECTIONS | www.healthydirections.ca

Designed by renowned Silver Thomas Hanley Architects of Australia and Bregman + Hamann Architects of Canada, the new St. Catharines Site has set an ambitious target of dramatically reducing energy costs through numerous conservation measures, such as its high-performance building exterior, ventilation air/heat recovery on most of the outdoor air, high-efficiency boilers and chillers, lowflow service water fixtures, efficient lighting design and the extensive use of natural light throughout the building.

“By using less energy and water, LEED-certified buildings reduce greenhouse gas emissions and contribute to a healthier environment for patients, staff and the wider community,” says Kuzmenko. “This also helps reduce the hospital’s operating costs, which benefits the entire healthcare system.”

ENERGY SAVINGS It takes vast amounts of energy to power hospitals — especially ones that were built decades ago, such as the two antiquated buildings the new St. Catharines hospital has replaced.

The NHS expects power-saving design features of the new site to cut its energy consumption by as much as 29% compared to a standard hospital of a similar size.

The hospital uses thermal wheels throughout the building to capture and harness heat being expelled through its high-tech heating and ventilation system. The recovery system also preheats cold, fresh air drawn into the building to reduce the burden on its overall HVAC system.

The expansive roof of the hospital is covered with a white membrane, which is designed to reflect heat from the sun, keeping the building cooler during warmer months and lowering airconditioning costs.

Every patient room and most treatment areas in the facility are equipped with high-efficiency thermal windows. Not only do the windows capture natural light throughout the building to enhance the atmosphere for patients and staff, but also they help cut down electric lighting usage during daylight hours.

REDUCED WATER USAGE While the hospital features an unprecedented 1,400 handwashing sinks to help curb the spread of infections, that doesn’t mean the hospital is using more water, says Kuzmenko.

The high-efficiency, low-flow plumbing fixtures installed throughout the building are expected to help the hospital decrease its water usage by 20 per cent. Contributing to the water savings, the NHS also does not have irrigation systems for the outdoor gardens and landscaping.

“Energy costs and utility costs are only going to go up,” Kuzmenko says. “While the initial cost of some of these green initiatives is significant, the long-term savings they generate through reduced energy and utility consumption will save us significant money over the life of the building.”

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HEALTHY DIRECTIONS | www.healthydirections.ca October/November 2013 31

Helping the hospital achieve LEED certification was the emphasis placed on green building practices during its nearly three years of construction. The building was constructed with 15 per cent recycled materials and at least 20 per cent of the materials were manufactured regionally — defined under LEED as within 800 kilometres for materials transported by truck and 2,400 kilometres if transported by rail or water.

“It’s not just about what you can do long-term to benefit the environment. There’s a lot you can do straight out of the starting blocks,” Kuzmenko says.3 Caroline Bourque Wiley is manager of communications for the Niagara Health System, Ontario’s largest multi-site hospital amalgamation comprised of six sites serving 434,000 residents across the 12 municipalities making up the Regional Municipality of Niagara.

THE GLOBAL LEADING PRODUCT

FOR BRAIN HEALTH Sagee is a herbal option combining traditional Chinese herbs with state-of-the-art scientific technology.

TESTIMONIES OF THE WONDERFUL EFFECTS OF SAGEE • A 13-year-old Korean boy after taking Sagee for a few months, was able to get high score at the Gauss Mathematics Competition sponsored by the University of Waterloo.

• A 36-year-old Toronto man suffering from Epilepsy and seizures, experienced noticeable improvement after taking Sagee for a few months.

• A four year old autistic boy from Vaughan, ontario, is going to a normal school by the age of six years old after using Sagee for two years. His communications skills are much better and his social ability improved to the level of a normal kid.

• Mr. Huang, a fifty-year-old man in Toronto has been suffering from Parkinson’s Syndrome. After taking Sagee for a few months, he noticed that he is more alert, less drowsy, and able to walk better than before.

• A Toronto man, about 40-years-old, a computer software developer who was not getting deep sleep and experiencing tightness and weakness in his bicep and neck, soreness in tongue, tightness/pain in both shins, tightness/trembling in right forearm, after taking Sagee for a few months, all of the above symptoms disappeared.

• Richmond, BC – Helen in her seventies suffered a minor stroke and her head and legs started shaking and a persistent headache and imbalance in walking gave her life an annoying downturn. By using Sagee for two treatments, all the symptoms have disappeared. Now she is still taking Sagee to maintain her health.

• Ontario – A gentlemen from Ontario recovered from a sickness of brain fog and chronic fatigue, emerging from twenty years of financial struggles and health problems as a result of bankruptcy in business. After two courses of Sagee, he is now working part-time and is looking forward to go back to the industry in which his business went down twenty years ago with around 100 employees.

SAGEE CANADA WELLNESS

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We Specialize in: Insomnia, Memory Loss, Alzheimer’s, Dementia, Parkinson’s, Anxiety, ADD, ADHD, Stroke, Autism, Epilepsy, Seizure, Headache, High Blood Pressure, Diabetes, Menopause

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32 October/November 2013 HEALTHY DIRECTIONS | www.healthydirections.ca

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PACKING HEALTHY SCHOOL LUNCHES You want to send your kids off in the morning with a lunchbox of healthy food.

Problem is, sometimes when you open their lunchbox after school, half the food is right where you left it – untouched!

Now you’re not sure whether your children have the right nutrition to carry them through the school day.

Five Ways to Make School Lunches Easier Involving your kids in planning and making school lunches is a great way to help them build their own healthy eating habits. Plus, if they help make it, they’ll be more likely to eat it!

1. On the weekend, plan out weekday lunches with your kids. Include at least 3 of the 4 food groups.

3. Cook extra food – dinner leftovers make a quick and easy lunch.

4. Keep it simple: Mix and match healthier foods from each food group.

5. Prep as much as you can the night before. Then simply pack a lunch in the morning and off they go.

2. Get a head start. Cut up extra veggies and fruit, or make hard-boiled eggs.

Lunch Ideas Your Kids Will Love

Sound familiar?

It’s no secret that when it comes to food, kids can be tough to please. So when it comes to their lunch, how do you make sure they’ll eat it, especially all that “good-foryou” stuff?

Here are a few handy tips to make healthy school lunches your kids will actually want to eat!

Keeping your kitchen stocked with healthy graband-go foods from the four food groups can help you whip up a quick, healthy lunch in no time!

• Cheese cubes + whole grain crackers + veggie sticks • Whole grain pasta and sauce + veggies + yogurt dip

• Whole grain wrap or pita pockets + chicken or hummus + veggies

• Cheese + whole grain English muffin + apple slices

• Layers of fruit + yogurt + whole grain cereal

When it comes to healthy eating, a little planning goes a long way!

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Call for a Registered BioEnergetics Practitioner in your area 1(877) 393-7700

What others are saying about BIE BIE has given me back quality of- life. I recommend it to all patients.

Dr. David Gohn D.C.

I am now able to eat foods that I couldn’t eat before.

Dr. Daniel Wilhelmus D.C.

I no longer have headaches that I was plagued with for so many years.

L.Cooper, Registered Nurse

I cannot believe how simple and effective the BIE method is.

Dr. Liliana Mitrea M.D. (Eur), N.D.

• Vegetable soup + whole grain bun + milk

For more tips on healthy eating, visit HealthyCanadians.gc.ca/EatWell

The Institute of Natural Health Technologies

HEALTHY DIRECTIONS | www.healthydirections.ca October/November 2013 33

BEST BREAKFASTS

Begin Your Day With Nature’s

Healthiest Superfoods

By Renita Rietz Despite all of the nutritional guidance circulating in the mainstream, people still seem to be most challenged when it comes to the proverbial ‘most important meal of the day’ breakfast. It is all too common for most to grab a whole wheat bagel and a coffee or an organic fruit salad sprinkled with granola on top. There is the paleo camp with 3 egg whites and guacamole and the traditional camp with oatmeal with flax seeds and perhaps a dash of maple syrup.

Even with the best of intentions most are simply not making ideal choices. Your physiological and metabolic processes are directly influenced throughout all of your morning activities based on these critical food choices. While the whole wheat bagel may provide marginally higher fibre content than a white bagel, gluten is an ever increasing problem for many with a host of symptoms and consequences. A fruit salad with granola is often too sweet and made with high glycemic fruits such as pineapple and grapes accented with more carbohydrate, highly processed granola that is often coated in cane sugar or high fructose corn syrup. Guacamole is a wonderful choice, but egg whites are not ideal. If eggs are consumed, they are nutritionally better on the softer side; so, that the protein does not get denatured and contrary to popular warnings on cholesterol issues, should be consumed with the yolk to maintain a higher net nitrogen utilization. Oatmeal although it is often touted as a healthy food may not be the best choice for certain people. Even if it is labeled gluten free, oatmeal does contain a compound known as avenin, a glutinous protein very similar to the gliadin in wheat. A small percentage of people will react with sensitivity and or an allergy.

Sprouted buckwheat or sprouted quinoa are incredibly nourishing as porridge or as oat alternatives with higher protein to carbohydrate ratios and enhanced digestibility due to the germination process. With a tablespoon of coconut oil for healthy fat, a splash of homemade almond milk, a dash of cinnamon and a tablespoon of sprouted chia powder for additional fibre and omega-3, this is a powerful breakfast.

One of the most common breakfast choices is cereal. Most cereals are grain based and laden with sugar. There are healthier alternatives however beginning to appear like sprouted superfood breakfast cereals containing goji berries, golden berries, acai, maqui, coconut, sprouted chia, sprouted flax, sprouted quinoa and other more nutritious ingredients. These cereals are satisfying and nourishing, high fibre, high protein, omega-3 rich with just enough sweetness provided from super fruits. Add a cup of homemade almond milk and a teaspoon of yacon syrup if you prefer a slightly sweeter taste and fuel yourself with the very best superfood breakfast for optimal blood sugar balance, mood, performance, stamina and focus.3 Renita Rietz is a health and nutrition writer. E-mail: renitarietz@gmail.com

Discover Nature’s Healthiest Breakfast Superfoods Available at www.yourorganicsources.com 34 October/November 2013 HEALTHY DIRECTIONS | www.healthydirections.ca

SUPERFOOD PORRIDGE This is a comforting morning breakfast loaded with great superfoods. Add cacao powder for a chocolate version or spices such as cinnamon, nutmeg and cardamom.

Almond milk can be replaced with hemp milk or homemade cashew milk.

Ingredients 1 cup of almond milk ¼ cup of Organic Traditions Ultimate Sprouted Superfood Cereal 2 tsp. of Organic Traditions Raw Coconut oil A dash of cinnamon Variation 1 tbsp. of Organic Traditions Cacao powder Preparation Gently warm the almond milk to the desired temperature. Do not bring the almond milk to a boil. Mix in the cereal and coconut oil. Serve with a dash of cinnamon to taste. Enjoy.