Healthy Directions Summer 2018

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HEALTHY DIRECTIONS SUMMER

2018

AID & PREVENT OSTEOARTHRITIS

HealthyDirections.ca

EXTRA Banana-yq Banana Bread

SUMMER TIKI PARTY

By Sam Turnbull in “Fuss-Free Vegan” PREVENTING DIABETES IN KIDS

HELP, MY TEEN’S GOING VEGAN!

Best Lunch Ideas for Back to School & Work

q

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HEALTHY DIRECTIONS SUMMER 2018 Vol. 19 No. 3 Your compass for natural health, wellness and outdoor adventure.

Publisher

Charleen Wyman healthydirectionscwyman@gmail.com 1-877-276-1849 519-823-5404 Guelph, Ontario, Canada

Contributors Camilla V. Saulsbury,

Terry Vanderheyden, ND, RH,

Laurel Sterling, MA, RD, CD/N,

Rosanna Lee, RD, MS, MHSc, Angela Wallace, MSc, RD, Samantha Turnbull, Kate O'Donnell, Alicia Tobin, R.H.N. and Alyssa Robertson, Nadia Lamanna, ND, Rachel Schwartzman, ND, Noel Miller, Cassie Irwin, BA (Hons.), CBP,

Qingping Zheng, M.Sc, ND, Kate O'Donnell, Nahida Jamal, ND, BHSc, Cyril Meyre, ND and Allison Tannis, MSc, RHN

EDITOR

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EDITOR’S NOTE

Find Your Summer Joy In your own unique way, celebrate the summer days ahead outdoors. It will slip away into September soon.

This edition is for parents of tweens and teens who may be struggling to help them make healthy eating choices. Nutritional needs for teens and tweens begin to be different than those for children and they may begin making choices themselves about becoming vegetarian or vegan but still need your guidance. If they aren’t helping in the kitchen regularily already, now is a great time to try to get them interested in meal making. It’s a great time to connect. Plus, they’ll need these skills in the future.

With cannabis legalization on the not too distant horizon, I have included a researched article from the Canadian College of Naturopathic Medicine’s Qingping Zheng, M.Sc, ND, Clinic Supervisor & Research Faculty on medical cannabis for cancer chemotherapy, chronic pain, PTSD and other health conditions. Please seek care from your family doctor or naturopath to see if there are any contraindications with current medications, immediate care needs, or better treatment options before self-medicating.

Medical cannabis options for THC free to stay more clear for driving, working and family life are available. Also, just because it’s legal, doesn’t mean it’s safe for your baby if pregnant or breastfeeding. According to the Society of Obstetricians and Gynaecologists of Canada, marijuana use may lead to preterm birth and low birth weight, as well as lower IQ and hyperactivity after birth. The second hand smoke rule around children and others has also never been more important. Be courteous. Be aware. We are always modelling to others whether we are intending to be or not.

Everyone needs to cut loose once in awhile. Spiritually and psychologically though, in reality there is no enhanced “Cannabis Zen Lifestyle” or “Marijuana Yogic Lifestyle.”

Has there ever been an enhanced, “Catholic, Christian or Jewish Alcoholic Lifestyle?”

Growing up in a partly Irish Catholic family, the answer is no. Simply said, there are no shortcuts to real self-development, true awareness, prayer or enlightenment. Be joyfully awake.t

Charleen Anne Wyman, BA Journalism and Communications, BA English, canfitpro FIS Publisher, Healthy Directions healthydirectionscwyman@gmail.com Healthy Directions is an independent journal produced by Cousins Publishing, four times a year in Canada. Printed in Canada. All content is copyrighted by Cousins Publishing. ISSN 1714-5791

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 Summer 2018 HEALTHY DIRECTIONS | healthydirections.ca

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[contents] BACK TO SCHOOL

With a Healthy Start 12

FUELED N’ FIT KIDS & TWEENS Active & Well-Nourished Kids

16

BEST LUNCH IDEAS For Back to School and Work

22

MAKING HEALTHY CHOICES Meeting Teen & Tween Needs

24

PREVENTING DIABETES IN KIDS Moving and Grooving

FOOD PASSIONS Nourish to Flourish

16

MEDICAL CANNABIS Uses & Safety 28

MEDICAL CANNABIS

CCNM Research and Use Review

BONE AND JOINT HEALTH

30

Food & Exercise 6

18

30

SUMMER TIKI PARTY

Sticky Pineapple Chicken Strawberry Coconut Mousse Virgin Pina Colada

BREAKFAST, LUNCH & SNACK

Extra Banana-y Banana Bread Ginger Carrot Muffins Nut-Free Chocolate Spread

VEGAN & VEGETARIAN Sprouted Mung Beans Sprouted Lentil Bowl Vegetarian Lasagna

Stoping the Silent Thief

ALLERGY ALERT

22

Treatment Options 32

SEASONAL ALLERGY SURVIVAL Seeking Treatment Options

HEALTHY STARTS

A Pathway to Better Health VITAMIN D3 DEFICIENCY

20

The Gut-Brain Connection

NATURAL HELP FOR ADHD For Staying on Task at School

25

HAZELWOOD & INFLAMMATION Jewelery for Kids & Adults

SHARPEN THIER MINDS Mental, Physical & Emotional Aid

26

TAKE A TRIP ON THE HEALTHY SIDE Have a Healthy Vay-cay!

Natural Options and Supplements

37

AID & PREVENT OSTEOPOROSIS

10

ADHD & KIDS

9

38

Are You Getting Enough?

ND NOTES

18 4 35 36

Editor’s Note Courses & Classifieds Hot Off the Shelf

HEALTHY DIRECTIONS | healthydirections.ca Summer 2018 5

FOOD

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FOOD PASSIONS SUMMER TIKI PARTY STICKY PINEAPPLE CHICKEN Basically a tiki party masquerading as a dinner dish, this saucy, tropical chicken uses a pineapple as both its flavor inspiration and serving vehicle.

When you buy a whole pineapple, it should smell like a pineapple—that and a nice yellow color peeking through the exterior are telltale signs of ripeness.

Ingredients

1 large pineapple 2 tablespoons peanut or vegetable oil 6 boneless, skinless chicken thighs, cut into bite-sized cubes Salt and pepper, to taste 1 tablespoon hoisin sauce 1 tablespoon soy sauce 1 tablespoon brown sugar 1 tablespoon garlic paste ½ cup chicken stock Rice, to serve Sesame seeds, to serve

Makes 2 Servings

Directions

1) Using a sharp knife, carefully cut the pineapple in half lengthwise. Using the knife tip, cut around the edge of the pineapple, being careful not to cut through the skin.

Slice down and across the pineapple flesh, then scoop out the pineapple cubes with a spoon. Discard the core and set the flesh aside.

2) In a 4-quart jumbo cooker, heat the oil over medium heat. Add the chicken and season with salt and pepper. Fry for about 10

minutes, until browned and cooked through.

Remove the chicken and set aside.

3) Add the cubed pineapple, hoisin sauce, soy sauce, brown sugar, and garlic paste and cook for a few minutes. Stir in the chicken stock, bring to a boil, and then simmer, stirring occasionally, until the sauce has reduced and thickened.

4) Put the chicken back in the pan and stir until evenly coated with the sauce. Serve in the empty pineapple halves, along with some rice and sesame seeds.t

Excerpted from “Tasty Latest and Greatest by Tasty.” Copyright © 2017 by BuzzFeed, Inc. Photographs copyright © 2017 by Lauren Volo. Published by Clarkson Potter/Publishers, an imprint of the Crown Publishing Group, a division of Penguin Random House LLC, New York.

Reproduced by arrangement with the Publisher. All rights reserved.

STRAWBERRY COCONUT MOUSSE Food processor or blender and six ramekins or dessert glasses

Ingredients

Directions

Makes 6 Servings

1⁄4 cup potato starch Courtesy of “The Complete 1⁄8 tsp fine sea salt Coconut Cookbook” by 1 cup unsweetened apple juice Camilla V Saulsbury, 2014 © www.robertrose.ca 1⁄3 cup coconut nectar or agave nectar Reprinted with publisher 21⁄2 cups chopped strawberries permission.

11⁄3 cups well-stirred coconut milk (full-fat) 1⁄4 cup melted virgin coconut oil

In a medium saucepan, whisk together potato starch, salt, apple juice and coconut nectar.

Bring to a simmer over medium heat, whisking often. Reduce heat and simmer, whisking constantly, for 30 seconds or until thickened (mixture will be very thick). Remove from heat

and let cool for 10 minutes. In food processor, combine apple juice mixture, strawberries, coconut milk and coconut oil; purée until creamy and smooth.Divide mousse equally among ramekins. Cover and refrigerate for at least 4 hours, until chilled. t

6 Summer 2018 HEALTHY DIRECTIONS | healthydirections.ca

VIRGIN PINA COLADA

Visit: healthydirections.ca

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Ease Back into School The founders of St. Francis Herb Farm, Monique and Jeremy, were creators, herbalists, and entrepreneurs. But they were parents first. Our gentle herbal formulas TiliaCalm®, *Strest® and *Panloba®, are crafted to calm and relieve stress, while increasing focus and mental clarity.

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Natural Help for Kids with ADHD to Stay on Task

PRODUCT PROFILE

The herbs in the calmative formula include: lemon balm, catnip, chamomile and linden, each in their own way reinforcing the restlessness-easing effects. Meanwhile, the companion nootropic formula on which I rely to aid with concentration, memory, and learning contains ginkgo, ginseng, bacopa, and rosemary. I find the combination of both these formulas to be remarkably effective. On school days, I typically suggest 1 tsp. of each in a little water or juice in the morning before setting out.

In addition, some supplements can be very helpful, chief of which are those with essential fatty acids derived from cod liver or fish oils. The therapeutic goal is ~500 mg DHA (from fish oil) per day. I typically recommend that this be given on school days as well. t

By Terry Vanderheyden, ND, RH

Children with ADHD may be the leaders of the playground. They are often sensitive, creative souls but may be extra challenged by hours of sitting and paperwork.

Attention Deficit Hyperactivity Disorder (ADHD) is a condition marked by symptoms ranging from: learning problems, restlessness, and distractibility to hyperactivity and impulsivity.

Check for Food Sensitivities

Are food sensitivities at play? Maybe. Food sensitivity and allergy elimination has been confirmed to be helpful for controlling ADHD symptoms. I suggest conducting a food elimination diet to determine what foods might be aggravating.

Very commonly I find that food additives also underlie the condition, with food colouring agents topping the list, followed

by MSG and preservatives.

A basic and simple solution to the additives issue is to cook from scratch and not from a can or box. One should also rule out anemia, as this can mimic ADHD.

Herbal Medicines

Secondary to diet, herbal medicines can be very helpful. I’ve seen significant improvements with a herbal approach. The primary products I use are a calmative formula for restlessness, impulsiveness, and hyperactivity; and, depending on the presentation (predominantly inattentive or predominantly hyperactive-impulsive), I combine this with a nootropic formula for aiding with memory, learning, and concentration.

Terry Vanderheyden is a naturopathic doctor and registered herbalist with a practice in Barry’s Bay, ON and works as a medical consultant and formulator for St. Francis Herb Farm, Inc. www.stfrancisherbfarm.com

References

1) Stevens LJ, Kuczek T, Burgess JR, et al. “Dietary sensitivities and ADHD symptoms: Thirtyfive years of research.” Clin Pediatr 2011;50:279–293.

2) Schab D, Trinh NT. “Do artificial food colors promote hyperactivity in children with hyperactive syndromes? A meta-analysis of double-blind placebo-controlled trials.” Dev Behav Ped 2004;25:423–434.

3)Nootropics are products that aid with memory, concentration and cognition.

4) Gromball J, Beschorner F, Wantzen C, et al. “Hyperactivity, concentration difficulties and impulsiveness improve during seven weeks’ treatment with valerian root and lemon balm extracts in primary school children.” Phytomedicine 2014;21:1098–1103.

5) Niederhofer H. “Observational study: Matricaria chamomilla may improve some symptoms of attention-deficit hyperactivity disorder.” Phytomedicine 2009;16:284–286.

6) Shakibaei F, Radmanesh M, Salari E, Mahaki B. “Ginkgo biloba in the treatment of attentiondeficit/hyperactivity disorder in children and adolescents. A randomized, placebo-controlled trial.” Complement Ther Clin Pract 2015;21:61–67.

7) Ko HJ, Kim I, Kim JB, et al. “Effects of Korean Red ginseng extract on behavior in children with symptoms of inattention and hyperactivity/impulsivity: A double-blind randomized placebocontrolled trial.” J Child Adolesc Psychopharmacol 2014;24:501–508.

8) Dave UP, Dingankar SR, Saxena VS, et al. “An open-label study to elucidate the effects of standardized Bacopa monnieri extract in the management of symptoms of attention-deficit hyperactivity disorder in children.” Adv Mind Body Med 2013;28:10–15.

9)Mazhar H, Harkin EF, Foster BC, Harris CS. “Complementary and alternative medicine use in pediatric attention-deficit hyperactivity disorder (ADHD): Reviewing the safety and efficacy of herbal medicines.” Curr Dev Disord Rep 2016;3:15.

10) Milte CM, Parletta N, Buckley JD, Coates AM, Young RM, Howe PR. “Eicosapentaenoic and docosahexaenoic acids, cognition, and behavior in children with attention-deficit/hyperactivity disorder: a randomized controlled trial.” Nutrition. 2012 Jun;28(6):670-7.

HEALTHY DIRECTIONS | healthydirections.ca Summer 2018 9

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Vitamin D3 Deficiency There is a common misnomer that we can get enough vitamin D3 just from the foods we eat and from the sun. However, large-scale studies find that deficiency is widespread in not just adults, but in children as well.

By Laurel Sterling, MA, RD, CD/N

Due to a variety of circumstances and limitations, many individuals typically can’t and don’t get enough, which is why supplementing with vitamin D3 is important all year long. Vitamin D3 continues to be a “hot” topic, and scientific research is ever increasing regarding it and the crucial role it plays in the health and well-being of infants, children, and adults.

Vitamin D receptors are found everywhere, from immune cells to our brain. Vitamin D promotes healthy growth and development; supports teeth, bone, and muscle health; helps in the absorption of calcium and phosphorus; assists with a healthy immune and cardiovascular system; and aids in a healthier mood. Vitamin D is considered nature’s sunshine vitamin because of our ability to make it in our bodies under proper conditions. Our skin contains a precursor to vitamin D3 called 7-dehydrocholesterol.

When the sun’s ultraviolet (UV) rays shine upon our skin, 7-dehydrocholesterol synthesizes D3, though conditions need to be near perfect for this to occur.

Many children, like adults, do not get enough time in the sun during certain crucial times of the year to make and maintain adequate 25(OH)D levels, and this is true even in the summer months. The 25(OH)D is typically the form of D that is tested in the bloodstream when we go to the doctor. It is the serum form of vitamin D, and the best indicator of vitamin D status. In addition to lack of time in the sun, it is also difficult to synthesize adequate amounts of vitamin D from sunlight due to sunscreens, latitude,

time of year, color of skin, etc. Therefore, many should look to supplemental vitamin D to their regimen to help maintain adequate D levels.

The Institute of Medicine (IOM) Food and Nutrition Board recommended daily intakes are the official recommendations in the United States. Both America and Canada use the IOM’s most recent recommendations, which are 400 IU (10mcg) / day of vitamin D3 for infants and 600 IU (15mcg) / day for children over 1 years old. Tolerable upper intake level (UL) range is from 1,500 IU (38mcg) / day for infants up to 12 months of age to 3,000 IU (75mcg) / day for children 8 years of age. For adults, the recommendation ranges are from 600 IU (15 mcg) to 800 IU (20mcg) / day. For women who are pregnant or lactating, 600 IU (15mcg) / day is recommended. The UL for older children, adults, and for women who are pregnant or lactating is 4,000 IU (100mcg) / day. The Vitamin D Council, Endocrinology Society, and many physicians often disagree with the IOM. They feel that the IOM recommendations are too low. The IOM and Health Canada state that infants and children below 27.5 nmol/L are deficient, and the Canadian Pediatric Society states that below 25nmol/L is deficiency. In adults, normal range for D levels are 75-250 nmol/L.

There are not very many naturally occurring dietary sources of vitamin D. It can be found in oily fish like salmon, mackerel, and tuna, as well, as in fish liver oils. Most of our dietary vitamin D comes from fortified foods such as orange juice, non-dairy beverages, egg yolks (from vitamin D supplemented

10 Summer 2018 HEALTHY DIRECTIONS | healthydirections.ca

hens), and in some dairy (milk, yogurt, and cheese). In Canada, milk is fortified by law with 35-40 IU/mL, and infant formula is mandated to have fortification of 40-80 IU / 100 kcal. Most infant or children’s multivitamin and mineral formulas typically have 400-600 IU (10-15 mcg) of vitamin D.

Breast milk and formula are sources of vitamin D for babies, but they often don’t provide enough, and sun exposure isn’t typically recommended for babies younger than six months. To make sure your baby gets an adequate amount of vitamin D, a daily supplement like a flavorless liquid drop of vitamin D3 may be the best option to achieve that. Liquid drops of vitamin D3 can be used while breastfeeding or placed in your child’s favorite food or drink. Adult multivitamin and mineral formulas typically contain 400-1,000 IU (10-25mcg) / day of vitamin D. However, additional vitamin D may still be recommended depending on the adult’s vitamin D status.

As we have seen, vitamin D assists with numerous important processes in the body for individuals of all ages. The amount necessary to increase and maintain our D levels is different for everyone and varies throughout the seasons, including summertime. Therefore, many look to a vitamin D3 supplement to maintain optimal levels. Make sure to keep getting your levels tested and adjust accordingly, when necessary, as it takes months to increase levels. t References:

1. Canadian Council For Food and Nutrition 2. National Institute of Health

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Vitamin D3 in One Drop Making sure everyone in your family gets their daily dose of vitamin D3 has never been easier. Just one drop of Carlson Super Daily D3 delivers the health benefits of vitamin D in a 1,000 IU (25 mcg) dose for adults and a 400 IU (10 mcg) dose for babies and kids. A single, unflavored drop can be placed in food or a drink, or can be taken from a spoon. It’s also easy to use with breastfed infants. Vitamin D3 helps in the development and maintenance of bones and teeth, and in the absorption of calcium and phosphorus.

888-234-5656 | www.carlsonlabs.ca

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Fuelled and Fit, Kids & Tweens With a dizzying plethora of parenting blogs, it's easy to lose sight of the most important thing a parent can do for their child – keep them healthy. Active, well-nourished kids grow strong bodies and healthy minds.

By Rosanna Lee, RD, MS, MHSc, PHEc.

1) Keep Active to Prevent Childhood Obesity

Children can learn to adopt healthy behaviours early in life by modeling after their parents or caregivers and by being regularly exposed to supportive environments that encourage physical activity. Sadly, the current climate today continues to promote sedentary behaviours, with easy access to technology by means of tablets, laptops, and smart devices. The combination of controllable factors like poor dietary habits and little to no physical activity is the perfect recipe for becoming overweight and obese.

Research has found that childhood obesity is an independent risk factor for adult overweight and obesity. This fact should be a cause for concern for many parents. Obese children today have a 25-50% increased risk for becoming obese adults and if left unchecked, it could increase one’s risk for chronic diseases later in life.

Kids need a daily dose of physical activity each day for healthy growth and for muscle and brain development. Aim for one hour a day of activity, if possible. The great thing is that activities don’t need to be done in one

sitting, nor do they need to be done as a standalone. That one hour can be broken up into more manageable chunks of time – 15 minutes here and 10 minutes there!

Changing up the activity routine is important. As we know, variety can make things interesting and exciting! Perhaps you and your kids can walk the dog for 20 minutes or even have a competition of who can unload and fold laundry the fastest.

Maybe your children enjoy playing interactive video games where lots of movement is involved. Whatever it is, your creativity, time-management and planning make a difference to your child’s level of interest and participation in physical activities. Take the time to actively involve your children in planning the family’s physical activity schedule. It demonstrates to your children that their contributions matter and are valued. Get them to help you brainstorm a list of things they enjoy doing that involve moving and try to build these activities in. By including your kids in the planning, they are also more likely to engage in and enjoy the activities. Doing things together with your kids also helps to promote stronger family bonds.

12 Summer 2018 HEALTHY DIRECTIONS | healthydirections.ca

Among the many challenges that parents also face, kids and teens today are more hardwired to their mobile devices than ever before – we’re talking smartphones and tablets 24/7. Easy access to computer devices make it harder for children to disconnect, but it’s important to do so.

Encourage your kids to limit their screen time on computers, smartphones, tablets and TVs to no more than 2 hours a day. In addition to being sedentary, an increasing number of children are now reportedly developing computer vision syndrome, headaches and pain in shoulders, neck and back, digital eye strain, and myopia (nearsightedness) early on.

Encourage your kids to engage in more activities that are off-screen, but also be comfortable setting boundaries on the use of electronic devices at home. Perhaps you may want to limit phone, TV, tablet, and computer usage after 7 pm, ban the use of phones at the dinner table or anytime the family is eating. Remember, if you’re setting the rules, stick to it. If your child challenges you, allow for the conversation to happen and use this opportunity to explain why you are setting these limits.

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Think outside the box when you’re planning activities! Some ideas may include: hosting a chores marathon, choosing more interactive video games, participating in a scavenger hunt with neighbours, taking part in a community sports team, being in a FitBit step challenge with friends, or having the family participate in a summer race for charity.

Remember, getting your kids to be more active is a family and a community endeavour. Children need to feel supported, encouraged, and motivated.

Canadian Society for Exercise Physiology Guidelines

Early years (0-4 years): • Infants (less than 1 year) – aim to be physically active several times daily with interactive floor-based play (i.e. tummy time, reaching and grasping for toys, rolling on the floor, crawling)

• Toddlers (aged 1-2 years) and Preschoolers (aged 3-4 years) – aim for at least 3 hours of physical activity at any intensity and spread them throughout the day (i.e. climbing stairs, active moving around the house, playing outside and exploring, crawling or brisk walking, dancing, running). Allow the activity progression to go towards 1 hour of energetic play by 5 years of age.

Children (5-11 years): • 1 hour of moderate to vigorous physical activity each day. Aim for at least 3 days out of the week for physical activity. Examples include bike riding, swimming, jogging, playground activities.

Youth (12-17 years): • 1 hour of moderate to vigorous physical activity each day. Aim for at least 3 days out of the week for physical activity. Examples

include rollerblading, running, bike riding, skating, going to a fitness class.

2) Discourage Emotional Eating

Modelling positive eating behaviours at home is important to the development of your child’s own experiences and relationship with food. Recent studies have found that parents who use food to help their child alleviate stressful situations or negative emotions are encouraging the adoption of “emotional eating,” which can be detrimental to the child’s personal relationship with food.

Children exposed to these types of home environments may continue these behaviours later in life – possibly leading to emotionallydriven food habits that may result in them becoming overweight or obese. As a parent, it is important to understand that food should not be used as a reward. uuu

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actively listen, and see if your teen is willing to work towards a mutual goal when it comes to eating and meeting nutritional needs.

Rather, encourage your kids to follow their own internal cues and allow them to eat when they feel hungry. Offer your child a variety of healthy foods at meals and snacks and try to encourage them to eat more vegetables when possible. This can help your child develop better eating habits and food relationships as they become older.

3) Model Positive Eating Practices

The adolescent years are often a time for personal discovery. It’s a time of intense growth for your kids as they experience many new physical, emotional and intellectual changes that are all a part of the normal transition into adulthood. It’s also a confusing and stressful time for many families, especially when your teenager decides to take on meal planning on their own. When it comes to food, teens are quick to learn what you eat has an impact on your weight, how your body looks, and how your social identity is crafted based on your choices. Mainstream and social media influences may weigh strongly on their decision to engage in practices like becoming a vegan, going keto, taking on intermittent fasting, or even going on a juice cleanse.

As much as you may be overly concerned, allow your teens the freedom to explore these diets and learn about them. Adolescence is, after all, a time of independence, curiosity and experimentation, and it should be encouraged within reasonable and safe limits.

However, keep an eye out for extreme weight gain or loss, sleep problems, or rapid and drastic changes in personality. These may be some early warning signs of poor nutrition practices. Also, be on the look out for abnormal signs like drastic body weight fluctuations, constant fatigue, knuckle sores, callouses or scars, tooth or gum decay, mouth sores, an obsession with body size and shape, meal skipping and starvation. These signs may signal an eating disorder that requires specialized intervention. For the best health and nutrition guidance, reach out to your family doctor and dietitian.

Food and eating may be one of the biggest challenges you face at home as a parent but use this opportunity to learn with your teen and try to understand the issues they are going through. Are food choices being linked to their social identity? Personal beliefs and values?

Peer pressure? Their level of confidence in their physical appearance? As a parent, you may find it difficult to comprehend but the best thing you can do is listen, empathize and provide an outlet for them to talk. As hard as it may be, try to facilitate these difficult conversations on food, size, weight, and body image. Ask questions, 14 Summer 2018 HEALTHY DIRECTIONS | healthydirections.ca

Try not to be overly opinionated or bossy as this may close off any opportunity for dialogue. Rather, your role is to connect, guide and support your teen towards developing healthier eating habits, a good relationship with food and with their own body. Remind your teenager that healthy bodies come in all shapes and sizes and that everyone experiences this differently and at different ages. Go one step further and be an advocate for weight neutrality and body positivity. Being weight neutral means you focus less on BMI (body mass index) and more on lifestyle behaviours and changes. For example, this may mean focusing on eating well, exercising more and feeling good compared to an emphasis on food and its direct relation to weight gain or loss. In the context of anorexia, it could mean promoting positive behaviours like eating two small meals a day, compared to using weight as an indicator of one’s success.

Meanwhile, being body positive means we respect all bodies, whether they are big, thin, short, tall, abled-bodied or not. It’s respecting who we are as unique and imperfect individuals, whatever that size may be. When we make food choices through the lens of body positivity, we eat because it serves our health and well-being on the inside rather than how it impacts our outer physical appearance.

4 ) Supplement Considerations

If your child or teenager is eating a well-balanced diet and growing normally, try to have your child get their vitamins and minerals through food and drink whenever possible. Special considerations for supplementation should be made when there is risk for nutrient deficiencies. For example, children who follow vegetarian or vegan diets require vitamin B12 supplementation because this vitamin is only found in animal sources. Those living with celiac disease, gastrointestinal diseases or syndromes may need supplementation because they are at higher risk for nutrient deficiency due to their impaired ability to absorb certain nutrients in the gut. Additionally, those who have poor appetite, take certain medications or have chronic conditions that interfere with food intake may require supplementation to meet their daily needs. In these instances, supplementation may be needed.

If you’re providing your child with a well-balanced diet that includes dairy or dairy alternatives, vegetables, fruits, whole grains and protein-based foods but your child is very restrictive in their eating, you may want to ask your dietitian about supplementing. The key nutrients of concern for children and teens are iron, calcium, vitamin D, vitamin A and vitamin B. Connect with your dietitian and see if any of these vitamins need to be added to support your child’s or your teen’s personal growth and development. t Rosanna is a Canadian and US-trained Registered Dietitian currently practicing in the Greater Toronto Area. Her diverse interests include community nutrition education, public health advocacy and research. Rosanna has worked alongside Global News, Huffington Post, Healthy Directions Magazine, Healthy Living Magazine and the Toronto Vegetarian Association.

At present, Rosanna is actively involved with several social enterprise start-ups that promote empowered and healthier communities.

Summer Edition 2018.qxp_August/Sept 2015 2018-07-15 2:00 PM Page 15

Available at fine health food stores close to your home.

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Summer Edition 2018.qxp_August/Sept 2015 2018-07-15 2:00 PM Page 16

Best Lunch Ideas for Back to School and Work

GO AHEAD, PLAY WITH YOUR FOOD

By Angela Wallace, MSc, RD

It’s back to school and work season, which also means back to packing lunches. Here are the top 5 lunch packing tips to make this year the best yet (at least when it comes to lunches).

1. Think balanced

Angela Wallace is a Registered Dietitian, Personal Trainer, and Family Food Expert. She runs a private practice (Eat Right Feel Right) that offers various nutrition and exercise programs.

In addition, she works as a health educator and project coordinator with the Guelph Family Health Study, a family based health study at the University of Guelph.

Website:www.eatrightfeelright.ca

Balanced meals consist of a combination of different foods and nutrients. Try to incorporate at least 3 of these options in each lunch.

• Healthy Fats (e.g., seeds, avocado) • Grains (e.g., tortillas, rice, etc.)

• Protein (e.g., tuna, eggs, turkey, beans etc.)

• Dairy or dairy alternative (e.g., soy milk, yogurt, etc.)

• Fruits and vegetables

2. Get Creative

When we think about packing lunches we automatically think sandwiches or maybe even leftovers. I encourage you to think outside the box, lunch doesn’t need to be a ‘meal,’ it can actually be a combination of different foods that

16 Summer 2018 HEALTHY DIRECTIONS | healthydirections.ca

make up a meal. Children love routine, but having the same lunch gets boring for anyone.

Switch it up, even if that means using a tortilla or crackers instead of bread or switching up the kind you buy.

3. Plan Ahead

Planning your child’s lunches ahead of time or at least having an idea of what you are going to pack will save you tons of time and ensure your child is getting a lunch packed with nutrients.

Stocking your pantry, fridge, and freezer with some easily packable items like dried fruit, seeds, eggs, canned tuna, fresh fruits and veggies, whole grains pitas etc. will help reduce stress around meal prep and save you time.

Summer Edition 2018.qxp_August/Sept 2015 2018-07-15 2:00 PM Page 17

3. English Muffin Pizzas

Use a whole grain English muffin as your pizza base. Pack topping for your child. It’s like a healthy version of a ‘lunch able’ because you are controlling what is offered.

Perhaps even get your child to decide what toppings they’d like.

4. Get Your Child Involved

When stocking your pantry or packing lunches, get your child involved. Have them pick some of their favourites and be sure to include those in their lunch.

Tip for picking favourites: give your child 2-3 items to choose from, this way you are ultimately in control of what their options are (lets face it, if you let them pick anything their lunch might be filled with bear paws and fruit roll-ups).

Perhaps sit down together before you go grocery shopping and ask what they’d like to try in their lunch this week and plan together.

5. Make Healthy Food Easy & Fun

Fruits and vegetables can be tricky, especially when you are packing for a fussy eater.

Be sure to make the healthy choices the easy choices. Perhaps you slice the apple for them, peel the orange, or pick easy to eat veggies (e.g., cherry tomatoes, sliced celery, cucumber, or carrots).

Make it fun by adding dip (if the dip will help your child eat it, include it). Perhaps put the fruit on a skewer, make a fruit salad, or make cream cheese sandwiches out of cucumber slices.

5 Healthy Lunch Ideas 1. Tortilla Roll Ups

Using a whole grain tortilla and load it with different ingredients. Roll up and slice into 1 inch pieces. Beware of soggy ingredients including tomato and sauces, especially if you pack them the night before. This might discourage your child from eating it.

Tortilla Roll-Up Favourites: • Pizza style with lightly spread tomato sauce, cheese, and toppings of choice • Turkey, cheese, and lettuce • Hummus and veggies (e.g., shredded carrots, peppers etc.)

2. Lunch Kit

The lunch kit is a personal favourite of mine.

Essentially it’s a bento box lunch, where you are offering your child a variety of foods that help create that balanced lunch discussed above.

Lunch kit #1: rice or whole grain crackers, hummus, favourite raw veggies, hard boiled egg or pieces of an omelette

Lunch kit #2: rice or whole grain crackers, guacamole, tuna salad, fruit

Lunch kit #3: edamame beans, pita pocket with sunflower seed butter, fruit, and cheese cubes (optional) or veggies and dip

4. Pasta or Quinoa Salads

Pasta or quinoa salads are a great cold lunch option. You can mix in veggies, protein, and even some cheese. I often like to make Mediterranean styled pasta or quinoa salads with chickpeas, black olives, tomatoes, cucumber, red onion and feta cheese. Salads of any like layered in jars make great lunches for you and offer options to tweens.

5. Breakfast for Lunch

Maybe your child has some breakfast favourites you can pack for lunch, this is part of thinking outside the box. I mean who wouldn’t love some pancakes for lunch?

Some ideas: • Whole grain pancakes • Fruit and yogurt dip • Fruit, yogurt, and granola • Hard boiled eggs, scrambled eggs, or omelette • Whole grain waffles • Whole grain pita or cinnamon/apple pita with seed butter and no sugar added fruit jam

This fall have fun while packing lunches.

Plan ahead, think balanced, and keep it simple and fun. Remember to involve your child, it’s a great opportunity to get them interested in their lunches and teach them about the importance of good nutrition. t

HEALTHY DIRECTIONS | healthydirections.ca Summer 2018 17

FOOD

Summer Edition 2018.qxp_August/Sept 2015 2018-07-15 2:00 PM Page 18

FOOD PASSIONS

BREAKFAST, LUNCH & SNACK EXTRA BANANA-Y BANANA BREAD Makes: 1 (8- x 4-inch) loaf

Can you ever go wrong with banana bread?

The answer is no. Banana bread is always a good idea, and this banana bread is seriously the best ever!

Directions

Preheat your oven to 350°F. Lightly grease an 8- x 4-inch loaf pan. In a large bowl, mix together all of the dry ingredients. Set aside.

In another large bowl, mix together all of the wet ingredients. Add the wet ingredients to the dry ingredients and mix until just combined. Fold in the chopped banana and the walnuts (if using). Dump the batter into the prepared loaf pan and smooth the top of it.

Dry Ingredients

1 cup whole wheat flour 1 cup all-purpose flour 2 tsp baking powder 1 tsp ground cinnamon ¼ tsp salt

Wet Ingredients

Pop it in the oven and bake for 55–65 minutes, until a toothpick inserted into the center comes out clean. Let cool for 10–15 minutes before removing from the pan. Let the banana bread cool. t

Add-Ins

1 1/3 cups mashed banana (about 3 bananas) 1 medium ripe banana, cut into chunks ½ light oil (such as canola or vegetable) 1 cup roughly chopped walnuts (optional, but highly ½ cup white sugar recommended) ¼ cup brown sugar Excerpted from “Fuss Free Vegan: 101 Everyday Comfort Food Favorites, Veganized.”

1 Tbsp lemon zest Copyright © 2017 Samantha Turnbull. Published by Appetite by Random House®, 1 Tbsp fresh lemon juice a division of Penguin Random House Canada Limited. Reproduced by 1 tsp vanilla extract arrangement with the Publisher. All rights reserved.

GINGER CARROT MUFFINS

Makes 6 Muffins

These muffins have a hearty dose of protein, fiber, good fat, and even vegetables! A breakfast that creates sustained energy is nonnegotiable for those who need to engage their minds in the morning.

Ingredients

1 Tbsp ground chia seeds 3 Tbsp water ¾ cup almond meal ¾ cup rolled oats ¼ tsp salt ¼ tsp turmeric ½ tsp baking soda 1 tsp baking powder ¼ cup maple syrup ½ cup applesauce 2 Tbsp coconut oil, melted

Mix-Ins:

1 Tbsp minced fresh ginger ¾ cup shredded carrot ¼ cup raisins

Directions

Preheat oven to 350 degrees. Line muffin tins with baking cups. In a medium-size bowl, whisk together the chia seeds and water. Let stand for 5 minutes. In a separate bowl, mix the almond meal, rolled oats, salt, turmeric, baking soda, and baking powder.

Add the maple syrup, applesauce, and coconut oil to the chia seeds and whisk with a fork until well combined. Mix in the ginger and shredded carrot. Add the dry ingredients to the wet and mix together, then fold in the raisins.

Divide the batter into 6 muffin cups, and bake for 25–30 minutes, or until golden brown. Best served warm. t

From “The Everyday Ayurveda Cooking for a Calm Clear Mind” by Kate O'Donnell © 2018 Photographs © 2018 by Cara Brostrom.

Reprinted by arrangement with Shambhala Publications, Inc. Boulder, CO. www.shambhala.com

18 Summer 2018 HEALTHY DIRECTIONS | healthydirections.ca

Summer Edition 2018.qxp_August/Sept 2015 2018-07-15 2:00 PM Page 19

NUT-FREE CHOCOLATE SPREAD Are you on the hunt for a nut spread replacement? How about a good snack for your children to take to school? You will love this simple spread! This 4-ingredient chocolate spread is delicious, healthy, fibrous and nutrient rich – but best of all, NUT FREE!

The freshest, fairest, most future friendly Solomon Islands

South Pacific Ocean

Ingredients

1 cup DME™ Coconut Oil, melted 1/2 cup raw cacao powder 1/4 tsp. cinnamon 2 Tbsp. maple syrup 1 tsp. vanilla

Directions

Combine all ingredients until smooth. Wait until mixture thickens, and spread on your favourite food. The kids will love it!

Why Choose Alpha DME Organic Coconut Oil for your Family?

Alpha DME Organic Virgin Coconut Oil is certified fair-trade and is hand-pressed directly from fresh coconuts in the Solomon Islands by island natives on their own family farms.

The DME® process uses a manually operated cold-pressing unit to produce raw oil from fresh coconuts in as little as one-and-a-half hours or less. This short processing time eliminates the concern of mold growth or danger of other impurities – just one of the things that sets Alpha DME apart from every other coconut oil on the market. For this reason, it has earned multiple organic certifications.

Alpha DME delivers the purest, highest quality, raw, organic coconut oil to your table. You can also be assured that the production protects the environment through sustainable practices. To learn more and for more recipes go to www.alphahealth.ca t Recipe provided by: Alicia Tobin, R.H.N. and Alyssa Robertson

Alpha’s Organic Virgin Coconut Oil is certified Fair Dinkum Fair Trade and is hand-pressed directly from fresh coconuts in the Solomon Islands by island natives on their own family farms.

The DME® process uses a manually operated cold-pressing unit to produce raw oil from fresh coconuts in as little as two hours or less.

alphahealth.ca

Summer Edition 2018.qxp_August/Sept 2015 2018-07-15 2:00 PM Page 20

ND NOTES

ND Notes is a health and wellness resource developed by the naturopathic doctors and healthcare practitioners at CanPrev and Orange Naturals.

We design and develop natural health products that are safe, effective, and easy to use. Sign up at ndnotes.ca

Summer Edition 2018.qxp_August/Sept 2015 2018-07-15 2:00 PM Page 21

A health and wellness resource from

Visit canprev.ca and orangenaturals.com to learn more.

Summer Edition 2018.qxp_August/Sept 2015 2018-07-15 10:26 AM Page 22

nutritional needs for teens and tweens

By Rachel Schwartzman, ND

making healthy choices

A surge in appetite for growth spurts in teens and tweens means just keeping the fridge full can be challenge enough. But, along with the size growth, nutritional needs grow too. In general, this age group needs more protein, carbohydrates, healthy fats, and vitamins and minerals in their daily food choices.

I know first hand what it’s like living with a tween.

As parents we want and need to get all the help we can. Having tweens or teens in the house is a demanding time for us and a challenging time for them. Not only are they highly emotional (hormonal) but their physical bodies are growing exponentially requiring added nutritional needs.

Many start exploring new foods or diets too.

Rachel Schwartzman is a board certified naturopathic doctor and licensed acupuncturist. She maintains a general family practice in Toronto. Visit: rachelschwartzman.com.

The goal as a parent is really to encourage healthier choices daily by teaching them about nutrition and teaching them how to cook. I also try to keep most high fat, high sugar foods out of the house to avoid quick, raging hunger grabs. This helps minimize them, but so does educating them about the choices they are making.

22 Summer 2018 healthy DiRections | healthydirections.ca

Protein Power

Protein is a must with each meal. Encourage them to eat a “palm” sized serving of protein with each meal. Protein helps to stabilize blood sugar levels, keep their bellies full and supports healthy joints, skin, and hair. Some ideas are: chicken, meats, fish, eggs, beans, nuts/seeds, and dairy products. Even vegans and vegetarians need protein, enter seitan and soybean.

Great Grains and Pasta

Encourage complex carbohydrates and minimize white refined foods. Stock the pantry with whole grain breads and pastas, low sugar cereal, brown rice, and healthier cracker options. Making a grilled cheese on whole grain bread and swapping out white rice/pasta for nutrient rich options is a great way to add B-vitamins and fiber to their diet.

Summer Edition 2018.qxp_August/Sept 2015 2018-07-15 10:26 AM Page 23

Encourage Variety

MY PARENTS HAVE FINALLY STOPPED WORRYING ABOUT MY GRADES! TRUSTED EFFICACY FOR MORE THAN 10 YEARS

Discuss with your teen the concept of “eating the rainbow.”

We want colour added to each meal! Top those pancakes with strawberries and blueberries, snack on apples and grapes, add broccoli to rice dishes, and incorporate greens however you can.

Try adding spinach to a smoothie, topping your simple sandwich with veggies, and encouraging an extra serving of veggies at dinner.

Healthy Fats for the Diet vs Dieting

Just before they dig in, check that there is a source of healthy fats! Fats fuel the brain, which is super important for growing teens. They also support healthy skin and joints. Fats keep those teens bellies full, which means your they won’t be back an hour later saying they are “starving”! Some foods to include: hemp hearts, flax seed oil, walnuts, salmon, avocado, nuts/seeds.

Reducing the Sugar Grabs

Teens love sugar. Pop, candy, cookies and chips (those potato chips get broken down into sugar in the body), they often crave and desire. Minimize how much you bring into the house. Out of site means out of mind. Also, educate them about the negative effects of sugar on their energy levels, teeth hygiene and immune system, and they just might grab a healthy snack instead.

Supplements to Consider

Picking up a good quality multi-vitamin is a sure fire way to ensure your teen is getting basic nutrients such as; iron, calcium and B-vitamins. If they can swallow a capsule their will be a variety of options. If not, choose a high quality liquid or chewable. Just make sure they aren’t full of sugar or fructose.

Fish oils are the best way to feed the brain! The omega-3 oils will also support fluctuating hormones, and balance moods. I love the liquid variety. If your teen can swallow pills, you can get a high dosed capsule.

Expect fluctuations in eating, occasional skipped breakfasts and refusals. Keep trying to support healthy choices and body image.

Some days, the choices they make are theirs. Some days, they’ll embrace the better nutrition you’ve tried to offer them all along.t

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Summer Edition 2018.qxp_August/Sept 2015 2018-07-15 10:26 AM Page 24

Family exercise for Diabetes Prevention in kids

By Noel Miller

It’s that time of year where the weather finally welcomes families to enjoy outdoor activities again.

You’ll see families walking, jogging, swimming, riding their bikes, playing outdoor sports – or will you?

Families are not nearly as active as they need to be, and it’s having an impact on children’s health.

According to statistics, obesity rates among children in Canada have nearly tripled in the last 30 years (Centers for Disease Control and Prevention (CDC). Close to one third (31.5%) of children and adolescents are overweight or obese (Statistics Canada. (2012). Overweight and obesity in children and adolescents: results from the 2009 to 2011. Canadian Health Measures Survey).

Noel Miller is the founder of Design Fitness in Toronto.

He has over a decade of experience in the healthcare field in areas including massage therapy, chiropractic, physiotherapy, sports coaching, athletic development, athletic therapy, cranial sacral therapy, sensitivity training, and leadership development.

Noel’s Certification and Education includes: an Advanced Diploma in Exercise Prescription, CSEP-CPT, Jumpstart Muscle Activation, CAM HD, ELDOA 1, Joint Mobilization technique, Myofascial Release, Hormones and Exercise, IMM certificated, and acupressure technique.

Visit: designfitness.ca.

Physical literacy amongst younger generations have diminished because a lot of play isn’t physical anymore. In my experience, this cycle of inactivity typically continues as children grow up. As teens and adults they tend to have a strong tendency to stay away from physical activity because they feel they’re not good at it, not comfortable, or don’t see any real value in it. How does this play out longterm? They are at higher risk for type 2 diabetes as children or teens between 10-19 years of age. At the age of 30, many will begin to experience health problems normally experienced at 70.

The Solution

Break the cycle. In order to see change, parents need to lead by example. Show them that you're willing to learn and improve yourself both physically, mentally and emotionally. They will follow in your footsteps and the more emphasis you put on your overall health, the more they will grow to value this and make it a priority themselves.

When you disconnect from your technology, take the time to talk about your day around the dinner table, go for a jog or do things that help you have a 24 Summer 2018 healthy DiRections | healthydirections.ca

more balanced life. Your kids will notice and incorporate these values into their own lifestyle, which will have a greater long-term impact.

Family Exercise for a Healthy Lifestyle

This is not fitness for the gym, this is exercise for a healthy lifestyle. The difference is there are no weights or technology needed for this to have the same impact as hitting the gym. When becoming a proactive family, it's important to start with a low impact activity and build up the time as you get comfortable.

Some great beginner activities include walking, playing keep-ups, playing tag, hide-and-seek, and water balloon tosses. The idea is to make the activity fun and getting the body used to moving daily. To keep everyone interested, try a new physical activity each time until you find a few that everyone enjoys.

The next step is body maintenance through stretching. A good way to incorporate this is to play “Head, shoulders, knees, and toes.” As you work your way down the body, do a stretch that has to do with each of those body parts. If you need a little more guidance, sign up for a family yoga class once or twice a week. Not only is this great bonding time, it also helps you and your kids develop a positive connection with your bodies.

Proactive changes can make a great long-term impact, especially when it comes to deterring childhood obesity. If we’re able to create a strong foundation of physical activity, self-care, and mindfulness for our children, they will have a healthy, balanced life ahead of them. t

Summer Edition 2018.qxp_August/Sept 2015 2018-07-15 10:26 AM Page 25

hazelwood & inflammation

PRODUCT PROFILE

When Nature Inspires Science

How much relief can you get only by wearing a hazelwood necklace?

Just ask Judith Clinton from London, ON: “I have a chronic sciatic nerve injury which causes severe pain in both legs. A friend gave me one of Pure Hazelwood bracelets to try. I am now a serious believer and just ordered my third bracelet. I cannot thank him enough for introducing me to hazelwood!”

Over the last 20 years, the owners of Pure Hazelwood have been overwhelmed with thousands of testimonials from satisfied customers like Mrs. Clinton. Inspired by the First Nations traditional medicine use of hazel twigs, the Canadian company Pure Hazelwood developed the first line of hazelwood jewelery products.

Hazelwood Health Benefits

Today, Pure Hazelwood necklaces and bracelets for the whole family are an easy and natural way to relieve discomfort caused by inflammation, which occurs in various conditions: digestive disorders, arthritis, skin problems, mouth sores, teething pain, and more!

Scientific research has demonstrated that Pure Hazelwood extracts are high in polyphenols and that they have antioxidant, antibacterial and anti-inflammatory effects. The world leader in hazelwood products, Pure Hazelwood offers a vast selection of necklaces and bracelets made from 100% natural, hazelwood twigs. Just like the First Nations tradition, it is recommended to wear the jewelry in contact with the skin at all times, even when showering or sleeping. The jewelery needs to be replaced every three to six months. Once the hazelwood has released most of its polyphenols, it’s no longer as effective.t

More Testimonials

"I noticed a significant difference in the pain in my lower back while wearing the bracelet. I am going to be placing another order very soon as I don't want to live without these now. Thanks for everything." – Paula K., Etobicoke (ON)

"I love the pretty styles and great quality! I've been using Pure Hazelwood necklaces and bracelets for about 2 years to help with acid reflux. These products do seem to have made a difference. I'm happy with a little help! I love that there are no negative side affects and the products are beautiful." – Ruth W.,

Surrey (BC)

“I have been using Pure Hazelwood for 3 years on both my sons (1 and 3) and love the products! I feel it helped; reduce my eldest son’s eczema flare ups and inflammation in the teething stages.” – Leah S., Prince George (BC)

Visit www.purehazelwood.com for more information.

Summer Edition 2018.qxp_August/Sept 2015 2018-07-15 10:26 AM Page 26

take a trip on the healthy side

By Cassie Irwin, BA (Hons.), CBP

Whether summertime travels take you on dirt roads to family campgrounds, or on jet planes to distant lands, your adventures are best served with a healthy dose of wellness. Pack these travel tips in your bag to feel your healthiest on that well-deserved vacation!

Stressed Yet?

Cassie Irwin, BA (Hons.), CBP believes in cultivating limitless health for you to live in the fullest expression of yourself. As a Certified Bowen Practitioner, Cassie uses this gentle physical therapy to reduce pain, promote relaxation and improve wellbeing. She is also a Naturopathic Medical Intern at the Robert Schad Naturopathic Clinic in Toronto. Get to know Cassie at www.cassieirwin.ca and follow her musings on Instagram @cassie.irwin

Along with the great joys of travelling come the frustrations and stresses of getting to your destination. Waiting for layovers at the airport or watching the speedometer stay at 0 km/h while stopped on the 401 are situations stressful enough without fielding endless “Are we there yet?”s from bored kids. As much as we can attempt to plan every detail of our trip, travelling requires a certain amount of surrendering to the journey, rather than focusing on the destination!

But there are ways you can keep your stress level at bay. Taking 10 minutes to do a calming deep breathing exercise or meditation can significantly reduce your stress and anxiety. Using a meditation app on your phone is a great tool if you want more guidance. Research has shown that using a meditation app for 10-20 minutes per day can improve

26 Summer 2018 healthy DiRections | healthydirections.ca

wellbeing and lower systolic blood pressure, a common indicator of stress (Bostock, 2018).

Sticking to your well-established routines often helps assuage feelings of stress that creep up in unfamiliar situations and environments. Keep doing your exercise routine, whether it be a yoga practice in the morning or a stroll in the evening, and continue taking your supplements at the same time that you normally do. If you take probiotics for gut health or mood support (stress, depression and anxiety), shop for a product that is formulated to be “shelf-stable,” meaning that it’s safe without refrigeration. This makes travelling much easier on these good bacteria! Probiotics are a great travel companion, especially if you’re the type to have changes in your bowel habits or abdominal pain when stressed.

The probiotic strains L. acidophilus and B. longum have been shown to be effective in

stress-induced gastrointestinal symptoms (Diop, 2008).

Satiate

Along with your exercise and supplement routines, stick to your normal meal times. Eating large meals late at night can keep you up counting sheep when you should be catching Zzzs, so try to finish eating about 3 hours before bedtime. When you wake up in the morning, be sure to eat a hearty breakfast and pack snacks if you’re going on a day-long outing.

Chopped veggie sticks and nuts and seeds are nutritious options to have on hand. Be sure to toss a few bottles of water in your backpack, too. Depending on where you’re travelling, you might not have access to potable water and it’s important to drink 8 cups of water per day, plus more if you’re being active!

While it’s exciting to sample the cuisines of foreign countries, some

Summer Edition 2018.qxp_August/Sept 2015 2018-07-15 10:26 AM Page 27

ingredients may be “surprising” to your digestive system! So be sure to chew each mouthful of food 20-30 times before swallowing, to allow your digestive enzymes to start working on breaking it down. If you’re prone to indigestion (some telltale signs being bloating, burps and toots), consider packing a digestive enzyme supplement for your travels. Taking digestive enzymes before meals can assist your body in breaking down food that it has trouble digesting and absorbing, allowing you to have a much smoother vacation! Look for a supplement that has “full spectrum” enzymes, meaning that it can break down all macronutrients, including proteins, carbohydrates and fats.

INDULGE

Sunning

For those who adhere to the philosophy that a suntan is the necessary proof that they went away, read on! Along with the benefit of vitamin D, catching some sun also comes with the risk of skin damage from the UV rays, which could lead to skin cancer down the road. Protect your skin by applying toxin-free sunscreen to exposed areas, and minimizing sun time during midday. You can also prevent against sun damage by nourishing your skin from within; munch on the chopped veggies and nuts that you packed in your bag for a dose of vitamins C and E, both of which are protective against UV damage (Godic, 2014).

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If you’re concerned that you’re not getting enough fruits and vegetables on your travels, consider taking a multivitamin to ensure your bases are covered. Look for a food-based product for extra nutrition that’s easily digested. And if you plan to imbibe while on your vacation, be sure to alternate each alcoholic beverage with a glass of water. This will keep your skin and body hydrated to reduce the risk of sunburn, along with making sure you can also enjoy the next day of your vacay! t

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and fats for increased absorption of nutrients Includes Protease DPP IV to digest gluten and casein Includes Betaine HCl for stomach acid support Helps to alleviate heartburn and reduce gas Works quickly in acute situations!

References:

Bostock, S., Crosswell., A., Prather, A., et al. Mindfulness on-the-go: Effects of a mindfulness meditation app on work stress and well-being. J Occup Health Psychol. 2018 May 3. doi: 10.1037/ocp0000118.

Diop, L., Guillou, S., Durand, H. Probiotic food supplement reduces stressinduced gastrointestinal symptoms in volunteers: a double-blind, placebo-controlled, randomized trial. Nutr Res. 2008 Jan;28(1):1-5. doi: 10.1016/j.nutres.2007.10.001.

Godic, A., Poljsak, B., Adamic, M., et al. Role of antioxidants in Skin Cancer Prevention and Treatment. Oxid Med Cell Longev. 2014; 2014: 860479. doi: 10.1155/2014/860479.

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healthy DiRections | healthydirections.ca Summer 2018 27

Summer Edition 2018.qxp_August/Sept 2015 2018-07-15 10:26 AM Page 28

MEDICAL CANNABIS

medical cannabis & naturopathy

By Qingping Zheng, M.Sc, ND, Clinic Supervisor & Research Faculty, Canadian College of Naturopathic Medicine

The Canadian College of Naturopathic Medicine weighs in on medical cannabis and the current medical research for the most common uses.

The genus Cannabis, commonly known as marihuana or marijuana, refers to a flowering plant of which there are 3 main species, Cannabis sativa, Cannabis indica and Cannabis ruderalis. It has received a lot of public and media attention since the announcement of legalization in Canada.

Medical cannabis refers to using cannabis or cannabinoids as a medical therapy to treat disease or alleviate symptoms. In addition to requiring prescription and oversight from a healthcare provider with knowledge, skills, scope and competency, this may also differ from recreational use due to differences in product quality and constituents.

Despite the fact that the herb Cannabis has been used for more than 3,000 years for the treatment and management of pain, digestive issues and psychological disorders by various cultures, many healthcare providers are only somewhat familiar or experience discomfort with appropriate medicinal usage. A recent survey 1 of Canadian physicians revealed that dosing and the need for safe, effective treatment monitoring places were at the forefront of educational needs. This may be in part due to stigma, as well as significant changes in the volume and quality of both evidence and high quality products as well as the regulatory and legal policies surrounding its use. 2

Summer Edition 2018.qxp_August/Sept 2015 2018-07-15 10:26 AM Page 29

Although the list of conditions for approved medical use has been growing, the research to support many of these treatments is limited. To help further understand this plant, a brief review of the available evidence on its pharmacology and medical uses, along with the safety issue from the perspective of naturopathic medicine, is provided to help address gaps in knowledge or understanding.

Chemical Composition

Hemp grows throughout temperate and tropical climates but originated from central Asia or in the foothills of the Himalayas.3 The leaves and flowering tops of cannabis plants contain at least 489 distinct compounds known as cannabinoids distributed among 18 different chemical classes, and harbor more than 70 different phytocannabinoids.4 Many of these compounds interact with our bodies via the endocannabinoid system 5, where their actions are mainly mediated by their interaction with two closely related receptors, CB1 and CB2, first chemically identified in the 1940s. 6.7

Δ9-THC is by far the best studied phytocannabinoid, and is responsible for the psychoactive effects of cannabis through its actions at the CB1 receptor. 8 It is the major psychoactive constituent and also has the largest association with tolerance and withdrawal effects. THC is regularly used to measure the herb’s potency. Typical concentrations of THC are less than 0.5% for inactive hemp, 2% to 3% for marijuana leaf, and up to 4-8% for higher-grade seedless, or sinsemilla buds. Higher concentrations can be found in extracts, tonics, and hashish (concentrated cannabis resin). THC displays complex psychoactive effects, analgesic, cognitive, muscle relaxant, antiinflammatory, appetite stimulant and antiemetic activity. 9

Cannabidiol (CBD) is the main nonpsychoactive phytocannabinoid in the cannabis plant that has drawn more attention in recent years. It does not have the intoxicating effects of THC, and it does not develop tolerance and withdrawal effects. 10 Animal studies have demonstrated it has neuroprotective 12,13, anti-inflammatory, antioxidant properties 14, anticonvulsant, analgesic, anti-anxiety, antiemetic, immunemodulating and anti-tumorigenic properties.

Preliminary clinical trials suggest that highdose oral CBD (150–600 mg/d) may exert a

therapeutic effect for social anxiety disorder, insomnia and epilepsy, but it may also cause mental sedation. 15 There is considerable variation in the consistency of constituents amongst Cannabis plants and species. In general, cannabis products (recreational and medicinal) derived from Cannabis sativa exhibit a higher CBD/THC ratio than products derived from Cannabis indica.

Administering different ratios of THC and CBD leads to diverse outcomes.

Uses of Medical Cannabis

Cancer chemotherapy: Nausea and vomiting associated with cancer chemotherapy is one of the most familiar and well-established uses of cannabis in modern medicine.

Cannabis is a potent antiemetic with therapeutic potential in cancer care.17 A systematic review and meta analysis of medicinal cannabis18 found all studies suggested a greater benefit of cannabinoids compared to both active comparators and placebo, however no single study reached statistical significance. It is also important to note that paradoxically at excessive doses, Cannabis can precipitate cannabis hyperemesis syndrome (CHS). 19 This is relatively infrequent, but significant adverse reaction is characterized by severe nausea and vomiting followed by a period of deep sleep. For patients undergoing chemotherapy and radiation, THC is known to increase appetite, and subsequently weight, as an additional benefit.

Chronic pain: The systematic reviews on the efficacy and safety of cannabis-based medicine for chronic pain conditions have yielded diverse conclusions. A recent systematic review 20 supported the effectiveness of cannabis in treating chronic pain, primarily for neuropathic pain patients.

However, (Häuser W et al) 21, didn’t come to a conclusion of the effectiveness of cannabis based on the quality of the clinical trial, most critical challenge being the small size and short term of research design. A 2014 statement issued by The Canadian Pain Society 22 recommended cannabis-based medicines as a potential third-line treatment for chronic neuropathic pain; while the Canadian Agency for Drugs and Technologies in Health 23 (2016) reviewed clinical safety and effectiveness of cannabinoid buccal spray for chronic noncancer or neuropathic pain and suggested

there was insufficient evidence to make wellfounded conclusions about the clinical advantage and use of cannabis-based medicines for managing cancer and noncancer pain.

Glaucoma: Ocular (as well as systemic) administration of cannabinoids typically lowers intraocular pressure (IOP) by up to 30% although the mechanism is not well elucidated 24. A small but well-controlled pilot study of 6 patients with ocular hypertension or early primary open-angle glaucoma reported that two hours after sublingual administration of a single 5 mg Δ9-THC reduced the IOP significantly and was well tolerated by most patients.

Multiple sclerosis: The various needs and symptom profiles of patients with multiple sclerosis (MS) present with make it difficult to assess the observed and potential effectiveness of cannabis. Pharmaceutical CBD have been investigated for its effectiveness and safety in treating MS. A recent systematic review 26 supports the clinical use of CBD for spasticity and pain in multiple sclerosis. Adverse effects including dizziness, dry mouth, euphoria, diarrhea, and difficulty concentrating were most frequently described as “mild” to “moderate”. Some researchers argued that a risk/benefit decision may be needed in the management of CBD used by MS patients.

Anxiety disorder: Compared with THC, that has been found to induce anxiety in healthy subjects 28., CBD has been drawing more attention in treating most of anxiety due to its anxiolytic property 29 without impairing cognitive performance.30

Sleep disorder: According to the studies, different doses of THC yields mixed results.

A low dose of THC (less than 5 mg) seems to increase the quality of sleep and reduce the frequency of nightmares. Novel studies investigating cannabinoids and obstructive sleep apnea suggest that synthetic cannabinoids such as nabilone and dronabinol may have short-term benefit for sleep apnea. t For methods, safety, tolerance, addiction, exacerbations, cognitive function, brain development, mental health, legal access and references visit: www.healthydirections.ca and search “Medical Cannabis and Canadian Naturopathy.”

healthy DiRections | healthydirections.ca Summer 2018 29

FOOD

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u

FooD Passions

VEGAN & VEGETARIAN OPTIONS

SPROUTED MUNG BEANS If you or your teen are going vegan or vegetarian, good sources of plant protein like sprouted mung beans or lentils should become part of your staple diet.

Makes 2 Cups Ingredients

½ cup green mung beans 1½ cups water

Directions

Soak the beans in the water overnight. In the morning, drain and rinse the beans in a strainer or colander. Spread them out in a thin layer on the bottom of the strainer, place a wide bowl underneath to catch drips, and put a towel over the top. Leave them out on the counter all day and night to sprout.

The next morning, rinse and drain the sprouts again. Cover with a towel and repeat the process.

Within 48 hours or so (depending on how warm your kitchen is), the beans will begin to grow little white tails. It’s best to eat the sprouts before the tails grow longer than ¼ inch. If you are not ready to eat them, you can refrigerate them in a glass storage container for a few days.

Also try, SPROUTED LENTIL BOWL at www.healthydirections.ca

From “The Everyday Ayurveda Cooking for a Calm Clear Mind” by Kate O'Donnell © 2018 Photographs © 2018 by Cara Brostrom. Reprinted by arrangement with Shambhala Publications, Inc. Boulder, CO. www.shambhala.com

VEGETARIAN LASAGNE WITH NUTRACLEANSE™

Serves 8

This yummy, healthy version of lasagne is perfect to make ahead of time and then pop in the oven for a family-friendly dinner. The flax in the NutraCleanse™ acts as a binder, helping to create a more solid lasagne, because veggies tend to lose a lot of liquid while cooking. It also provides a healthy dose of essential omega fatty acids to the meal.

Ingredients

12 whole grain lasagna noodles 2 tablespoons extra-virgin olive oil 1 cup chopped white or yellow onion 3 garlic cloves, minced 1/8 teaspoon crushed red pepper flakes (optional) 8 mushrooms, sliced 2 medium zucchini, cut into 1/2-inch pieces 1 large yellow squash, cut into 1/2-inch pieces One 12-ounce jar roasted red peppers, drained and cut into 1/2-inch pieces 1 28-ounce can crushed tomatoes Handful fresh basil leaves, chopped One 15-ounce container cottage cheese 2 tablespoons NutraCleanse™ stirred into 6 tablespoons water I bunch fresh spinach, washed and dried I cup parmesan cheese, grated I cup mozzarella cheese, shredded Salt and fresh ground black pepper to taste

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Directions

1. Bring a large pot of salted water to boil then cook lasagna noodles until el dente (still firm, but cooked), adding a couple teaspoons of olive oil to the water so the noodles don’t stick together.

2. Heat oven to 350 degrees Fahrenheit and lightly oil a 13-inch by 9-inch baking dish.

3. Heat olive oil in a large skillet with tall sides over medium heat. Add onion and cook, stirring occasionally until translucent, for about 3 minutes. Add garlic, red pepper flakes, mushrooms, zucchini, squash, and a pinch of salt then cook, stirring occasionally until softened but still retaining some crunch. (About 5 to 8 minutes.)

4. Stir in the roasted red peppers and crushed tomatoes. Bring to a low simmer and cook until the liquid has thickened and reduced by half. (About 5 to 8 minutes.) Add the basil and season to taste with additional salt and pepper. Remove from heat and set aside.

5. Stir cottage cheese, thickened NutraCleanse™ mixture, and a ½ teaspoon of salt in a medium bowl until blended. Set aside.

6. Assembly time! Spoon just enough vegetable mixture into the greased baking dish to lightly cover the bottom. Arrange four noodles lengthwise and side by side to cover the bottom.

7. Spread approximately half of the cottage cheese/NutraCleanseâ„¢ mixture over the noodles. Layer a third of the fresh spinach over top. Sprinkle with a third of the parmesan cheese and a third of the mozzarella cheese. Top with a third of the vegetable mixture. Add another layer of four noodles then repeat with remaining cheese and vegetables. Finish with a final layer of noodles, cooked vegetables, spinach, parmesan cheese and mozzarella cheese.

8. Cover loosely with aluminum foil and bake 20 minutes, uncover then bake 15 minutes until cheese is crusty around the edges. To make the cheese golden brown on top, slide under the broiler for 1 to 2 minutes.

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9. Let rest at least 15 minutes before serving. Enjoy!

Courtesy of NutraCleanseâ„¢. Visit http://www.nutracleanse.biz for more great recipes.

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5PMM GSFF 'BY ͇͇ PSEFSEFTL!OVUSBDMFBOTF CJ[ healthy DiRections | healthydirections.ca Summer 2018 31

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surviving seasonal allergies

Instead of shutting the windows, locking the doors and hiding inside until ragweed season is over, try to take control of your seasonal allergies. The end of summer and early fall doesn’t have to be spent lamenting sniffling and sneezing.

By Nahida Jamal, ND, BHSc

What are allergies?

Allergies are a result of abnormal immune system reactions to allergens, things that are usually innocuous to most people.

When you are allergic to something, your immune system mistakenly believes that the substance is harmful and a foreign invader to your body. Substances that cause allergic reactions, such as particular foods, pollen, dust mites, or medications, are known as allergens.

How does the body react to allergens?

In an attempt to protect the body, the immune system produces defenses called IgE antibodies specific to each allergen. Those antibodies then cause various cells in the body to release chemicals into the blood, histamine being an important one. Histamine acts on the eyes, nose, throat, lungs, skin, and gastrointestinal tract to produce the symptoms of the allergic reaction.

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Future exposure to that same allergen will trigger the exact same antibody response again. Allergic reactions can be fairly mild, like a runny nose or itchy throat, or they can be serious, like trouble breathing.

An asthma attack, for example, is a frequent allergic reaction to something that is inhaled into the lungs by one who is susceptible. Some types of allergies produce numerous symptoms, and in sporadic cases, an allergic reaction can become very dangerous. This severe outcome is called anaphylaxis. Signs and symptoms of anaphylaxis include labored breathing, trouble swallowing, swelling of the lips, tongue, and throat, dizziness and potentially death.

Aside from medications, there are many natural allergy combaters that one can use effectively.

Homeopathy, hydrotherapy, nutrition and supplementation are a few starting points.

Along with vitamin C, stabilized allicin derived from garlic has proven to be paramount in the

reduction of allergic symptoms, especially during when pollen is at its peak.

t Nahida Jamal, BHSc, ND is part of the team at Trinity Health Clinic, located in North York / Toronto.

What causes allergies and how do you prevent them?

Food sensitivities are a common cause of pediatric allergic reactions, which if detected early enough can be eradicated by early adulthood. It is a good idea to take preventative measures from infancy in order to minimize the potential of allergies.

Limiting the amount of dairy, wheat and sugar consumption can serve to significantly reduce allergic tendencies.

Environmental allergens are also very common. Keeping the air as clean as possible is vital to increasing overall immunity and a healthful state.

Minimizing dust mites, mold spores in homes, animal dander (saliva, dried skin etc.) and plant pollens are especially important.

Conventional vs.

Naturopathic treatments:

Most conventional medications given for allergies are anti-histamines or steroids.

Familiar side-effects of these medications are drowsiness, dizziness, blurred vision, dry mouth. Additionally, allergy medications often need to be changed since the body has an innate response to build a tolerance to these medicines, whereby they will stop being effective.

healthy DiRections | healthydirections.ca Summer 2018 33

SAGEE

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SAGEE is a herbal option which combines traditional Chinese herbs with

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Our Clinic offers treatment for:

Insomnia, memory loss, Alzheimer’s, dementia, autism, ADD, ADHD, seizures, epilepsy, stroke, CP, MS, Parkinson’s, diabetes, and other chronic diseases.

Our TCM Wellness Clinic offers:

• Acupuncture. • Tuina Massage • Biofeedback Scan and Therapy • Naturopathy These statements have not been evaluated by the FDA.

SAGEE CANADA WELLNESS

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34 Summer 2018 healthy DiRections | healthydirections.ca

1-888-212-0213

info@sagee.ca ADDRESS

Suite 102C, 370 Hwy 7 East (East of Bayview) Richmond Hill, ON L4B 0C4

LEARN

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NUTRITION SCHOOLS eDison institUte oF nUtRition Training Nutrition Professionals Worldwide

Introductory, Practitioner and Advanced Diploma in Nutrition The most complete Holistic Nutrition Correspondence Course worldwide. Accredited by CANNP, IONC, and NANP. Call today for your new career: 905-294-5090 or 1-800-456-9313 www.edisoninst.com

DARKFIELD MICROSCOPY DaRkFielD micRoscoPy tRaining Introductory Level Toronto – September 12-15, 2018 For more details: 905-294-9720 www.healthhouse.ca

Learn the Language of Health BodyTalk Access is a one-day hands on

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Toll Free: 1-877-884-1767 or 705-735-2424

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Removes Warts, Moles, Skin Tags. One 20 minute application.

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Colour, Laugh &/Or Stomp Your Stinkin' Thinkin' Away! www.empowermentstartshere.com

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PRODUCT PROFILE

sharpen their minds!

Aid ADHD the natural way with these three treatments. Optimize your childrens’performance mentally, physically and emotionally.

By Cyril Meyre, ND

According to the (CDC), Center for Disease Control, cases of ADHD are up by 42% since the last decade. Recent studies point to this troubling fact, causing parents everywhere to seek help for their children. The reality is that children in our modern age struggle with the inability to focus and concentrate in class and this is having a negative impact on their academic performance.

The great news is that there are highly effective natural remedies for treating ADD and ADHD for both children and adults. Tackle all three facets of ADD/ ADHD using a natural, gentle, and extremely effective approach, minus the side effects.

We know from clinical research that ADHD is a medical disorder in which environmental, nutritional, neurological and genetic factors play a role. An imbalance in the brain causes unbalanced behavior. Each person with ADHD child, adolescent, or adult — exhibits a unique pattern of deficiencies and excesses that imbalance the brain. Often noticed are difficulty concentrating, impulsiveness and a display of excessive energy. And so addressing these deficiencies and excesses, by adding what is needed and subtracting what isn’t, is the key to treating ADHD. And although each child is a unique individual there are three "additions" that will help to support just about anyone to improve their ability to focus, concentrate and pay attention. Eliminating dangerous trigger foods in these children’s diets is also crucial, as well as incorporating brain boosting foods into the diet.

One of the most common deficiencies found in children and adults with ADD is a deficiency in DHA. DHA nourishes the brain and contributes to memory, focus and concentration. DHA helps to transport glucose (the brain's fuel) to the brain. When the body reduces its DHA production, the pump that directs glucose to the brain diminishes its production, resulting in disturbances.

Today numerous medical studies show the importance of supplements containing high concentrations of DHA to reduce cerebral degeneration and optimize brain efficiency.

Our ADD Plex: helps on an emotional level as it works on helping children who experience a lack of effort, difficulty understanding, moody disposition and contradictory moods, periods of apathy, intellectual excitement, poor academic performance and aggression.

It is important to include dietary and lifestyle improvements in order to find the most effective way to treat and manage your symptoms of ADD/ ADHD. Always apply a comprehensive and holistic approach.t References:

Prevalence of Prescribed Attention-Deficit Hyperactivity Disorder Medications and Diagnosis Among Canadian Preschoolers and School-Age Children: 1994–2007.

The Canadian Journal of Psychiatry, vol 57, No 2, February 2012.

Kessler RC, Adler LA, Barkley R, Biederman J, Conners CK, Faraone SV, et coll.

Patterns and predictors of attention-deficit/hyperactivity disorder persistence into adulthood: Results from the National Comorbidity Survey replication. Biol Psychiatry 2005; 57(11):1442-1451.

Infants consuming DHA for 12 months have higher mental development and language. Fish oil supplementation during lactation: effects on cognition and behavioral at 7 years of age. Lipids 2011, 46 :637-645

SHARPEN THEIR MINDS OPTIMIZE YOUR CHILD’S PERFORMANCE...

TACKLING ALL 3 FACETS OF ADD

Our Neuromega Junior: helps on a mental level to improve learning, memory and attention. Just 1 teaspoon contains 3000 mg. of DHA – one of the highest concentrations of DHA on the market. It helps to support cognitive health and brain function and provides a healthy source of omega-3 essential fatty acids.

Our Pro ADD: helps on a physical and mental level as it helps to reduce physical and mental stress. It improves cognitive function and memory and reduces mental fatigue and stress which often accompany ADD.

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Relieves mental fatigue, Academic performance

www.herbasante.ca

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healthy DiRections | healthydirections.ca Summer 2018 37

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BONE & JOINT HEALTH

aid and Prevent osteoarthritis Don’t Cry Over Spilt Milk

Every smile, hiccup and toe twitch uses calcium. Muscle contractions, communication through nerves and between cells all need calcium to occur. It’s no wonder calcium is the most abundant mineral in your body; found mostly in your bones and teeth. The bone itself undergoes continuous remodeling. The balance of the breaking down of bone and remodeling changes with age, with your ability to deposit calcium in the bone decreasing to 10 to 20 percent in adulthood. As you age, it just gets worst. Eating foods that contain calcium may help reduce how much calcium your bones have to give up.

Dairy foods are obviously a great source. Yet, many find dairy, the most calcium-rich foods, an unwanted part of their diet. So, where else can you get calcium? Think seeds, nuts, leafy greens and beans. A listers are: almonds (½ cup) – 186mg of calcium, dried figs (10) - 150mg of calcium, collard greens (½ cup) – 133mg of calcium, acorn or butternut squash (1 cup) – 88mg of calcium, tofu (3 oz) – 130mg of calcium and beans (1/2 cup) – 80mg of calcium.

Oh, that silent thief! It sneaks in without a single warning sign, and with stealth like precision steals from your bones. You may not even notice until you’ve lost a little height or developed fragile bones. When it has successfully pilfered from right under your nose, your bones have become porous, a condition called osteoporosis.

By Allison Tannis, MSc, RHN

The 101 on Porous Bones

Osteoporosis occurs when the body loses too much bone, makes too little bone, or both. In Canada, osteoporosis is most common among women 40 years of age or older. About 10% of Canadians have reported being diagnosed with osteoporosis.

Setting Up A Security System

Stop right there, thief! We’re putting in a security system. Depending on how much bone mass you accumulated in your adolescences, osteoporosis may affect you early or perhaps not at all. Since we have not mastered time travel, this means you need to create a web of security that can protect the bone mass you still have. To guard your bones, you can use your forks and your feet. Nutrients, such as calcium, magnesium and vitamin K, are needed for bone health. Plus, bustin’ a move can help too!

Over half of adult women (ages 51-70) do not consume enough calcium (NHANES).

38 Summer 2018 healthy DiRections | healthydirections.ca

Mag-Security

Your lovely bone structure is partially thanks to magnesium. Magnesium is involved in the structural development of your bones – it affects the cells that break down and rebuild your bones. Population studies have found those who eat more magnesium tend to have better bone density. Since your body also needs magnesium for over 300 enzyme reactions, it’s easy to see we need to get lots in our diets. You can find magnesium in green leafy vegetables, legumes, nuts, whole grains. Supplementation may also increase magnesium intake. Those who may need more magnesium include people with gastrointestinal diseases, such as celiac or Crohn’s, as well as type 2 diabetics and aging adults.

Sidekick ‘K’

Deceivingly named, vitamin K is a family of compounds with similar structures.

Vitamin K1 is in those awesome leafy greens you hear so much about from nutrition experts. Vitamin K2 is made by helpful bacteria that live in your gut. Vitamin K has a few jobs, including being co-enzymes that help the body make proteins that build bones, as well as help you create a blood clot when you slice your finger making dinner. In a 2006 review of studies on vitamin K, researchers noted improvements in bone density and lower risk of fractures in those who supplemented with vitamin K. For some, vitamin K supplements are a concern as it may impact their anti-coagulant medications (blood thinners). A professional health care provider or pharmacist may be able to help you with your personal health needs.

On Foot Patrol

The old expression, “If you don’t use it, you’ll lose it” also applies to your muscles and bones. The more exercise we do, the stronger our muscles and bones are. In 2015, after following over 100 women for 16 years, researchers reported that those who did not exercise lost more bone density than those who did exercise (4 times per week).

Anyone want to head out for a walk? Shall we hit the noon-hour yoga class or aqua class tomorrow? Let’s go protect our bones!t Motivational Speaker, Nutrition Expert and author of many healthy eating books, Canadian Allison Tannis can commonly be found being active, creating recipes for foodies, and being @deliciouslygeeky. Professional nutritional consultations available and more at: www.allisontannis.com

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