Healthy Directions Magazine Winter 2019

Winter Edition 2019.qxp_August/Sept 2015 2019-01-03 3:33 PM Page 1

HEALTHY DIRECTIONS WINTER

2019

VITAMIN D, TO D OR NOT TO D

HealthyDirections.ca

GIGANTE “PIZZA BEANS” BAKE

WINTER HEALTH & HAPPINESS

Orzo]

Party’s On Start Sipping Italian Sausage Spinach & Orzo Manhattan Style Clams with Fregola Vietnamese Beef Noodle

T

SOUP

WILD MUSHROOM SHEPHERD’S PIE

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HEALTHY DIRECTIONS WINTER 2019 Vol. 20 No.1 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

Lee Clayton Roper, Sylvia Kong & Emily Richards, Deb Perelman, Jolie Root, LPN, LNC, Doug Cook, RD, MPH, Jorge L. Urena, Vicky J. Hachey, Saidou Maiga, Kathleen Trotter, MS (Exercise Science), Cassie Irwin, BA (Hons.), CBP, Brian Fehst, Mercedes Kay Gold,

Eldon Dahl, ND, Raisa Weisspapir, Homeopath, Cyril Meyre, ND and Allison Tannis, MSc, RHN

EDITOR

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EDITOR’S NOTE

Happy 20th Birthday Healthy Directions!

This edition marks the start of the 20th year of the magazine’s publication!

Thank you to our dedicated readers who have been picking up Healthy Directions magazine in Toronto, the GTA and across Ontario for the last 19 years! And thank you to our advertisers, current and past, who have supported us all on our personal journeys for better health, nutrition and fitness.

Be always exploring natural health options, and discovering exciting new recipes. Stay trying in one way or another to be a little better, little healthier version of yourself one day and one step at a time. Stay questioning, to find the root causes of whatever symptoms you may have and aim to treat the causes, not just the symptoms with the help of your doctor, naturopath, dietitian and trainer.

It has been my pleasure to serve all of you. Seeking where the greatest health needs are, over the years I’ve aimed to offer articles that both educate and inspire. Thank you to the regular writers who have delivered time and time again: Doug Cook, Kathleen Trotter, Allison Tannis, Rosanna Lee, Rachel Schwartzman, Angela Wallace, Asa Don Brown and Adele Cavaliere. Thank you also to all the chefs and cookbook writers who have shared healthy, eye-popping and mouth-watering recipes.

So go ahead, put your feet up by the fire and your cozy socks on. Sink into the chair and read on to discover ways you can be your winter’s best this year. Flip through for ideas for your next soup social, or simply for healthy, new ideas on what to make for a warming, dinner tonight. Gratitude! XO! 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 Winter 2019 HEALTHY DIRECTIONS | healthydirections.ca

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[contents] WINTER HEALTH

Cozy Socks and Comfort Food 10

VITAMIN C REFRESHER A Closer Look at an Old Friend

12

VITAMIN D OR NOT TO D? The Sunshine Vitamin Debate

19

WINTER HEALTH & HAPPINESS Firing Up the Immune System

24

33

38

CHEF AIMS TO PREVENT THE COMMON COLD Making Garlic Taste Great HOMEOPATHY FOR FREQUENT SORE THROATS Prevention and Treatment Tips HOW NOT TO GET SICK THIS WINTER Place Your Bets

FOOD PASSIONS

10 FIT FOR LIFE

Fitness for Everyone 22

SOUP PARTY’S ON Taste the Season’s Best Sippers Italian Sausage, Spinach & Orzo

Chicken Orzo Soup

Vietnamese Beef Noodle

28

FALL & INJURY PREVENTION

Mind Your Step and a Helping Hand

WONDERS FROM AROUND THE WORLD Getting to the Source 15

Discover Yacon Root

PERU’S HEALTHY SWEETENER

20

Pure Shea Butter for Dry, Winter Skin

HEALTHY STARTS

A Pathway to Better Health 26

SET YOUR SIGHTS ON HEALTHY EYES An Eye on Vision

HAZELWOOD For Teething and Inflammation

Carrot Ginger Bisque

30

GENTLE DETOX Artichoke and Black Radish

WARMING VEGETARIAN CASSEROLES

32

FIRE UP YOUR LIBIDO Check in on Your Thyroid

37

IS THE WAR AGAINST CHOLESTEROL JUSTIFIED? It Plays an Important Role

Tomato and Gigante Bean Bake

Wild Mushroom Shepherd’s Pie

38

AFRICA’S BEAUTY SECRET

29

Manhattan Style Clams

16

HOW TO CREATE YOUR FUTURE FITTEST SELF

Which Fitness Personality Are You?

Nourish to Flourish 6

8

6 4 35 36

Editor’s Note Courses & Classifieds Hot Off the Shelf

HEALTHY DIRECTIONS | healthydirections.ca Winter 2019 5

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SOUP Party’s On

Serving Up The Season’s Best Sippers ITALIAN SAUSAGE, SPINACH & ORZO

CHICKEN ORZO SOUP

Ingredients

Ingredients

Serves 8

1 tablespoon extra virgin olive oil 1 pound uncooked Italian sausage, casings removed if necessary 2 cups chopped onion 1/2 to 1 teaspoon chopped garlic 2 teaspoons Italian seasoning 1/2 teaspoon red pepper flakes 2/3 cup dry white wine 7 cups chicken broth or stock 2 cups seeded and diced fresh tomatoes, or 1 can diced tomatoes undrained 1 cup orzo pasta 5 cups packed shredded fresh baby spinach 3/4 to 1 cup (3 to 4 ounces) freshly grated Parmesan cheese

Directions

In a large stockpot, heat oil over medium-high heat. Add the sausage and sauté until browned, breaking up meat with a spatula. Drain and discard oil.

Stir in onion, garlic, Italian seasoning and red pepper flakes and cook 3 to 4 minutes. Stir in the wine; reduce heat to low and simmer, scraping up any browned bits from bottom of pan, until wine is almost evaporated. Stir in the chicken broth, tomatoes and orzo.

Bring to boil, reduce heat and simmer about 10 to 12 minutes or until pasta is cooked. Stir in spinach; cook about 3 to 5 minutes or until wilted. Ladle in to soup bowls and sprinkle with freshly grated Parmesan cheese. Tip: If using canned tomatoes, don’t drain and reduce chicken broth about 1/2 cup.

Recipe/photo reprinted with permission from “Fresh Tastes” by Lee Clayton Roper. Lee Clayton Roper is an award-winning cookbook author, cooking instructor, public speaker and TV personality. To learn more about Lee, visit: www.SeasonedKitchen.com.

6 Winter 2019

HEALTHY DIRECTIONS | healthydirections.ca

Serves 6

2 tbsp canola oil 1 lb boneless skinless chicken thighs, cut into small cubes 1 cup finely diced onion 3 garlic cloves, minced 2 cups diced carrots 2 cups diced celery stalks 1⁄2 tsp dried thyme 1⁄2 tsp black pepper (approx.)

1⁄2 tsp crumbled dried rosemary 2 bay leaves 6 cups ready-to-use chicken broth 1 cup dried orzo pasta 3 tbsp chopped fresh parsley 1 tsp grated lemon zest 3 tbsp lemon juice Salt to taste

Directions

In a large pot, heat oil over medium-high heat. Cook chicken and onion, stirring occasionally, for 7 to 10 minutes or until chicken is browned on all sides.

Stir in garlic, carrots, celery, thyme, pepper, rosemary and bay leaves; cook, stirring, for 5 minutes. Add broth and bring to a boil. Add orzo, reduce heat and simmer for 10 minutes or until orzo is tender. Discard bay leaves. Stir in parsley, lemon zest and lemon juice.

Season with salt and pepper.

Courtesy of “Best of Bridge Weekday Suppers” by Sylvia Kong & Emily Richards © 2018 www.robertrose.ca Reprinted with permission. Available where books are sold.

Image credit: Matt Johnannsson, Reflector Inc.

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When it comes to Keto, NOW® has you covered!

With Canada’s largest selection of sweeteners recommended for a ketogenic diet, NOW® is your one stop shop for Stevia, Erythritol and Xylitol.

Our BetterStevia® uses a whole-leaf extract which ensures a complex, intense sweetness without any bitter aftertaste. Choose from powders, liquids or tablets, organic or conventional, and 13 different natural flavours, including our newest additions – chocolate peppermint cookie, chai tea and maple.

Also look for our new organic powdered erythritol, perfect for icing and confectionary use, so you that can diet and still be decadent.

Available at fine health food retailers across Canada. A trusted, family-owned company for over 50 years! www.nowfoods.ca

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VIETNAMESE BEEF NOODLE

MANHATTAN STYLE CLAMS

Ingredients

Ingredients

1 tbsp canola oil 3 garlic cloves, minced 1 onion, thinly sliced 1 tbsp grated fresh ginger 1⁄2 tsp Chinese five-spice powder 8 cups ready-to-use beef broth 2 tbsp hoisin sauce 2 tbsp fish sauce 8 oz dried flat rice noodles 1 lb boneless beef sirloin steak, cut into very thin slices 2 green onions, thinly sliced 2 cups bean sprouts 1 cup chopped fresh cilantro 1⁄2 cup chopped fresh mint or basil 2 limes, quartered 1 jalapeño pepper, thinly sliced (optional) Sriracha

Directions

In a large pot, heat oil over medium heat. Sauté garlic, onion and ginger for 5 minutes. Add five-spice powder, broth, hoisin sauce and fish sauce; bring to a boil. Boil for 5 minutes. Add noodles and boil for 5 minutes.

Stir in beef and boil until noodles are tender and beef is hot. (Be careful not to overcook noodles or they will become mushy.)

Ladle soup into large bowls and sprinkle with green onions, bean sprouts, cilantro and mint. Serve with lime quarters, jalapeño slices (if using) and Sriracha. Serves 4 to 6. Tip: Place beef in freezer for 15 minutes before slicing; this makes it easier to slice the meat very thinly.

Courtesy of “Best of Bridge Weekday Suppers” by Sylvia Kong & Emily Richards © 2018 www.robertrose.ca Reprinted with permission. Available where books are sold. Image credit: Matt Johnannsson, Reflector Inc.

8 Winter 2019

HEALTHY DIRECTIONS | healthydirections.ca

4 ounces (115 grams) thick-cut or slab bacon, diced 1/2 large (yellow or Spanish) onion, diced 1/2 large green bell pepper, diced 2 medium celery stalks, diced 2 garlic cloves, minced 1/2 teaspoon dried oregano One 28-ounce/794-gram can whole peeled tomatoes in juice 1 cup (235 ml) chicken or seafood stock Salt Red pepper flakes, to taste 1/2 cup (90 grams) dried fregola 24 (about 2 pounds or 1 kilogram) littleneck clams, rinsed Freshly ground black pepper, to taste 1/4 cup roughly chopped fresh flat-leaf parsley

Directions

Scatter the bacon in the bottom of a medium-sized Dutch oven or a deep 4-quart sauté pan, and set over medium heat. Let the bacon warm and sizzle in place; then, when it begins to brown, stir it around, continuing until it is browned and the fat has rendered out, about 5 minutes. If there is extra, discard all but 1 tablespoon of the bacon drippings and add the onion, bell pepper, and celery. Cook, stirring, until softened, about 5 minutes.

Add the garlic, and cook for 1 more minute; then stir in the oregano, tomatoes (with juices), and broth, scraping up any stuck bits, and bring to a simmer. Season with salt and red pepper flakes.

Stir in the fregola, and simmer, covered, for 10 minutes. Stop here if you are prepping the soup ahead of time. If serving immediately, stir in the clams and simmer, covered, stirring occasionally, until the clams open wide, 8 to 10 minutes. (Discard any clams that have not opened after 10 minutes.) Season with salt and black pepper, and add the parsley.

Excerpted from “Smitten Kitchen Every Day” by Deb Perelman. Text and photographs copyright © 2017 Deb Perelman. Published by Appetite by Random House®, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

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The freshest, fairest, most future friendly CARROT GINGER BISQUE Ingredients

12 medium carrots chopped 1 small onion minced 12 cloves garlic minced 6 tbsp Alpha DME Coconut Oil 3 tbsp fresh ginger 6 cups broth (Homemade bone broth is the absolute best.

Otherwise choose organic, low sodium, yeast & MSG free broth) 1 tsp pink himalayan salt 1 tsp cumin 1 tsp chili powder ½ tsp cinnamon Black pepper to taste

Solomon Islands

South Pacific Ocean

Directions

Lightly steam Carrots until “al dente”. Sautee onion and garlic in Alpha DME Coconut Oil until onion is translucent. Pour all ingredients into Vitamix/Food Processor and blend until smooth.

Pour into a pot and heat until you reach the desired temperature.

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

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

FOOD

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WINTER HEALTH

Vitamin C, Refresher

By Jolie Root, LPN, LNC

Taking a closer look at an old friend.

In the natural health world we constantly champion the latest thing to hit the shelves. But, let’s not forget the best of the basics like vitamins A, B and C.

Vitamin C is often thought of as simply an immune-supportive vitamin, and that’s one area where it does an admirable job. But boosting immunity is just the tip of the iceberg. It’s worth considering vitamin C for a range of conditions, as well as for overall good health.

The Common Cold

The impact of vitamin C for warding off the common cold has been hotly debated. Large, well-designed studies continue to show, while vitamin C supplements may not prevent an infection, they do help reduce the duration of cold symptoms by an average of 8 percent in adults and 14 percent in children.

Those with more serious respiratory challenges also may benefit from vitamin C. Children with asthma who were given 250 mg of vitamin C were less reactive to environmental asthma triggers. Adult asthmatics benefitted too; they needed 1,000 mg daily and were able to reduce the frequency of their use of rescue inhalers.

Powerful Heart Protection

One of vitamin C’s lesser-known superpowers is its ability to protect heart health. Vitamin C may reduce the risk of developing coronary artery issues by strengthening blood vessel walls, improving the ability of the heart’s arteries to open up, and providing a surface in the blood vessels that’s less prone to injury. Vitamin C is needed for the production of collagen and elastin, the connective tissues that give skin its elasticity and keep the surfaces of blood vessels slick and resistant to damage.

Vitamin C is a Powerful Antioxidant

Oxidative stress is one of the drivers of heart disease—oxidation of LDL (low-density lipoprotein) cholesterol, for example, makes cholesterol more likely to injure the lining of the blood vessels. This may lead to the formation of plaques that make the blood vessels stiff and ultimately create blockages leading to a heart attack. With vitamin C onboard, your blood vessels become inhospitable to plaque. Large studies show that people with the best vitamin C intake have less risk of cardiovascular disease, and those with the lowest vitamin C levels have the highest incidence of mortality from stroke.

In a trial of healthy men, those who were given 2,000 mg of vitamin C showed a significant reduction in arterial stiffness and platelet aggregation. Relaxed blood vessels and less clotting are very good findings for heart health. In women, the health of the large, elastic arteries in the abdomen and chest declines with age, and menopause plays an important role in the increased prevalence of cardiovascular disease in postmenopausal women. Supplemental vitamin C at a dose of 1,000 to 3,000 mg daily improves the elastic nature of these blood vessels as well as that of the carotid arteries in older women.

Vitamin C also offers benefits for blood pressure. In a study of people aged 45 to 70, one month of supplemental vitamin C at the relatively small dose of 500 mg daily lowered arterial blood pressure and improved arterial stiffness in patients with type 2 diabetes. Since strict blood pressure control reduces cardiovascular risk in people who are diabetic, vitamin C supplementation offers inexpensive and effective protection.

10 Winter 2019 HEALTHY DIRECTIONS | healthydirections.ca

Vitamin “See”

Vitamin C’s benefits for blood vessels extend to the eyes, including the delicate capillaries in the retina. Studies suggest that long-term consumption of vitamin C may reduce the likelihood of developing cataracts, the clouding of the eye’s lens that happens naturally with age. Researchers examined data from more than 1,000 pairs of female twins and found that women who consumed more vitamin C had a 33 percent reduced risk of cataract progression over a decade, and their lenses were clearer overall.

Vitamin C also helps prevent vision loss from macular degeneration, which is caused by the deterioration of the central portion of the retina. In one study, women taking vitamin C for 10 years or more experienced a 64 percent reduced risk of developing nuclear cataracts. The landmark Age-Related Eye Disease Study (AREDS) showed that people at high risk of macular degeneration who took 500 mg of vitamin C per day along with beta-carotene, vitamin E, and zinc slowed the progression of age-related macular degeneration by about 25 percent and the loss of visual acuity by 19 percent.

Choosing a Supplement

Unlike most mammals, humans cannot make vitamin C on our own, so we must get it from our diet. In addition to a vitamin C-rich diet, supplements offer an easy and convenient way to get plenty of vitamin C every day.

Vitamin C is available in many forms, ranging from tablets and capsules to powders and even delicious chewable gummies.

Choose a variety without artificial sweeteners or colors.t

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A Slice of Vitamin C Vitamin C Gummies are the simplest way to fuel our bodies with the antioxidant power of vitamin C. Carlson Vitamin C Gummies are available in a 125 mg strength for kids and 250 mg for adults, and come in a delicious tangy orange flavor.

✔ No synthetic colors ✔ No synthetic sweeteners ✔ No artificial flavors ✔ No artificial preservatives ✔ No high fructose corn syrup

888-234-5656 | www.carlsonlabs.ca

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Vitamin D, to D or Not to D?

By Doug Cook, RD, MPH

Every day it seems like some new study is on the news or being talked about. To make matters worse, each study seems to contradict another. As the saying goes, we can’t lose sight of the forest for the trees.

Vitamin D or not to D?

Doug Cook RD, MPH is a Registered Dietitian and Integrative & Functional Nutritionist.

He uses a scienceinformed therapeutic approach on food, diet & supplements where appropriate. He is the coauthor of “Nutrition for Canadians for Dummies” (Wiley, 2008), “The Complete Leaky Gut Health & Diet Book” (Robert Rose, 2015) and “175 Best Superfood Blender Recipes” (Robert Rose, 2017). You can learn more about Doug by visiting his Facebook page, following him on Twitter, or by checking out his website www.dougcookrd.com.

The results of a recent large study that was supposed to be the final answer as to whether or not taking vitamin D3 supplements could help with bone health and support muscular strength (which helps to prevent falls, and therefore reduce the risk for fractures) were revealed. The authors concluded that vitamin D3 supplements don’t make bones stronger.

The researchers conducted a meta-analysis, a research word meaning they grouped together, and analyzed the results a bunch of studies (81 in this case) that met certain criteria. They included studies where subjects had some kind of fracture, had experienced a fall and studies which had information on bone density for about 54,000 people. In the end, they claimed vitamin D3 had no benefit.

12 Winter 2019 HEALTHY DIRECTIONS | healthydirections.ca

The Devil is in the Details

It’s beyond the scope of this article to highlight all of the problems with this particular study. A major limitation in meta-analyses is that there can be significant differences between the studies that are included. The dose of vitamin D3, how vitamin D3 was taken (e.g. one large dose once every 2 months versus smaller daily doses), the subjects’ blood levels of vitamin D3 at the start of the study and at the end, and how long vitamin D3 supplements were taken can all be different. This might not seem important, but it influences how the results are interpreted.

You don’t need to be a scientist to know that 400 IU of vitamin D3 is not the same amount as 800 IU or 2000 IU. Different doses will result in different blood levels of vitamin D3 and blood levels influence how the body absorbs and manages the minerals needed for bone health.

Would you expect 200 mg of ibuprofen to be as effective as 1600 mg when it comes to pain relief? Of course not, but this is the approach that is typically taken with supplement studies. An

arbitrary dose is given which doesn’t lead to a positive benefit and then the nutrient in question is categorically dismissed. With vitamin D, blood levels do matter.

Synergy is the Foundation of Nutrients’ Role

There is another issue with how nutrient research has historically been done. In the gold standard double-blind, placebo-controlled studies, researchers always want to control anything that will influence the study results. If you were testing ASA for pain relief, you’d want to make sure subjects weren’t using any other pain relievers otherwise any pain relief provided

by ASA would be ‘down played’ because some of the pain relief would be coming from another analgesic if subjects were in fact taking them. Fair enough.

This drug-model study design is used all the time with nutrient research. To see the effects of vitamin D3 and vitamin D3 only, other nutrients that work with vitamin D3 would typically not be considered or at least not included as supplements. Otherwise, researchers wouldn’t feel confident in the results. They’d be concerned that some of the positive results

Winter Edition 2019.qxp_August/Sept 2015 2019-01-03 3:34 PM Page 13

would be attributed to the other nutrients. The irony of course is, that’s how nutrients and biology work. Nutrients work together and enhance the effects of each other.

This meta-analysis did not consider this, and so yes, giving vitamin D3 at any dose, without considering blood levels of vitamin D and not considering if supporting nutrients are optimized will likely not provide sufficient bone and muscular benefits.

Despite these limitations, there are several well designed studies that have shown a meaningful benefit with bone and muscular health when vitamin D3 is used alone. The key of course is using an appropriate dose that will raise blood levels of vitamin D3 to a known minimum beneficial level. The amount needed varies from person to person which is why testing is the only way to know if you’re “good to go.” There isn’t one dose for everyone. A crucial fact the vast majority of studies have ignored including those in this ‘definitive’ meta-analysis.

A Few Vitamin D3 Fun Facts: • In Canada, you can only make vitamin D3 from the sun in a meaningful way from about April to the end of September (sorry, winter sunshine doesn’t cut it).

• You can’t store enough vitamin D3 made in the summer to last throughout the fall and winter.

• Adequate safe sun exposure (UVB index of a least 3) is

needed for your skin to produce it. No, you’re not making any when the sun is up at 7 am or is still around at 7 pm in the evening (UVB isn’t strong enough).

• The skin’s ability to make vitamin D3 declines with age.

• There are very few natural food sources of vitamin D3

which is why supplements are typically needed year round.

• Optimal calcium absorption occurs with a vitamin D blood level of 75-80 nmol/L.

• There’s no one right dose for everyone; genetics plays a big role when it comes to personal dose.

Vitamin D3 alone may not directly boost bone mineral density as much as we once thought but to dismiss it out right defies basic biology and physiology. Furthermore, ensuring you get all the nutrients needed for bone health is crucial to get the most from vitamin D3’s countless health benefits, including bone health.

Other Nutrients to Focus on Include: • Calcium: needed to build strong bone mineral.

• Magnesium: also needed for bone mineral development and to activate vitamin D3 into its active form.

• Vitamin K2: not to be confused with K1. K2 is needed to •

keep calcium out of soft tissues like your blood vessels and ensure it gets into your bones and teeth.

Vitamin C: is needed to help make collagen, the main protein that bone is made of.t

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SATISFY YOUR

CRAVINGS

®

BY PERUVIAN HARVEST

GUILT FREE!

YACON & CACAO come together to make a HEALTHY, SWEET and CREAMY CHOCOLATE that you can feel good about!

No Dairy - No Cane Sugar - No Artificial Sweeteners - NO GUILT

Manufacturing the most unique products with the highest quality Since 2004 WWW.UHTCO.COM

Now Available at a Store Near You!

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The Perfect Gift for your Loved Ones 14 Winter 2019

HEALTHY DIRECTIONS | healthydirections.ca

FOOD

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WONDERS FROM AROUND THE WORLD

Guilt Free Chocolate and Treats with Peru’s Secret Sweetener Unlocking the yet untapped potential of the greatest and healthiest sweetener on earth.

Yacon Root from Peru

Yacon is an Andean tuberous root, a perennial plant that produces large storage roots, known as yacon root. The roots are normally eaten raw off the ground like a fruit as they are delicious, crisp and sweet-tasting. Its texture and flavor have been described as a cross between a fresh apple and watermelon, which is why it is sometimes referred to as the “apple of the earth.” The root is composed mostly of water and contains fructo-oligosaccharides, inulin and phenolic compounds.

A fructo-oligosaccharide is a complex carbohydrate, which is made of a short chain of fructose molecules (simple carbohydrates) linked together. The word comes from the Latin word, “oligo” meaning “few” and saccharide, meaning “sugar” and is commonly known as “FOS.” An inulin is a soluble dietary fibre, a naturally occurring oligosaccharide that unlike most carbohydrates, is non-digestible as there is no enzyme in the body to absorb it; a prebiotic by excellence. FOS and inulin are both soluble fibres and are primarily found in the yacon nectar, key factors in the manufacturing of high quality yacon by-products: yacon syrup and yacon powder.

Yacon Syrup

Yacon syrup is a common product in the market, of which you’ll find two variations, a black and thick syrup resembling molasses, and the other is a light-coloured syrup with orange notes, and a light and fruity honey-like taste. So, which one is best? The colour is a clear indication of the quality of the product; one is dark because of the use of yacon solid fibres and high heat used in the manufacturing process – simple sugars stored in the yacon root fibre will burn providing a molasses-like product.

The other is processed from the nectar and no high heat is involved in the production preserving its taste and known benefits as a healthy sweetener. For a general sugar substitution: 1 cup of sugar equals approximately 1/3 of a cup of yacon syrup. Exact substitution also depends on the taste and sweetness preferences of the person making the blend.

Yacon Powder

Yacon powder is not so common and probably neglected, but it has the same benefits as the syrup if processed correctly. Most powders in the market are a blend of the whole root including the solid fibers in order to reduce cost, which leaves traces of simple sugars around. Once again, the problem lies on the use of the fibre of the yacon and not working from the nectar as a starting point. A good powder will be made using the nectar and lower temperatures in order to preserve its nutritional value. Yacon powder needs to be stored in a dry, dark environment to avoid the product from clumping and hardening due to its hydroscopic nature.

So, which yacon products should you choose? Ensure the preparation of yacon products is done carefully without the use of solid fibres and high heat (check the fibre content). As base ingredients, you may choose to use yacon powder or syrup to replace your household sweeteners. Both will enhance the flavour and sweetness of your favourite recipes. They can be used in everything from smoothies to baking and confectionery. Substitute 1/2 cup of yacon powder for 1 cup of sugar or to taste. This Valentine’s Day, remove the guilt of sweet chocolate for those with a sweet tooth!t

DISCOVER YACON ROOT

GUILT-FREE, GLUTEN-FREE CHOCOLATE CHIP COOKIES Ingredients

2 ½ cups any gluten-free flour, such as almond flour ½ cup coconut oil ½ cup yacon syrup 2 tablespoons vanilla extract ½ teaspoon baking soda ½ teaspoon sea salt ½ cup-1 cup guilt-free chocolate chips

Tip: For a chocolate mint recipe add ½ cup cacao powder and 1 teaspoon peppermint extract.

Directions

Pre-heat oven to 350˚ • Whisk dry ingredients in a large bowl • Stir in wet ingredients • Make sure ingredients are well combined • Form into 1 inch balls and place on parchment paper covered baking pan. Press each ball with a fork to flatten.

• Bake for 8-12 minutes Recipe courtesy of Toronto’s Big Carrot.

Written by Jorge L. Urena the Founder, President & CEO of UHTCO Corporation. To learn more about him visit: https://about.me/jorgeurena. to learn more about UHTCO Corporation visit: www.uhtco.com HEALTHY DIRECTIONS | healthydirections.ca Winter 2019 15

FOOD

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FOOD PASSIONS

WARMING VEGETARIAN MEALS TOMATO AND GIGANTE BEAN BAKE / PIZZA BEANS Serves 8

Ingredients

2 tablespoons (30 ml) olive oil 1 large onion, chopped 2 celery stalks, diced 1 large or 2 regular carrots, diced Salt and freshly ground black pepper or red pepper flakes 2 large garlic cloves, minced 1/4 cup (60 ml) dry white or red wine (optional) (115 grams) curly kale leaves, chopped or torn 2 1/4 cups crushed tomatoes (28-ounce or 800-gram can minus 1 cup; reserve the rest for another use) 1 pound cooked firm-tender giant white beans Up to 3/4 cup vegetable broth 1/2 pound mozzarella, coarsely grated 1/3 cup grated Parmesan 2 tablespoons roughly chopped fresh flat-leaf parsley, for garnish

Directions

Prepare the beans and vegetables Heat the oven to 475 degrees. In a 21/2-to-3-quart (ideally oven-safe) deep sauté pan, braiser, or shallow Dutch oven, heat the olive oil on medium-high. Add the onion, celery, and carrots.

Season well with salt and black or red pepper. Cook, sautéing, until the vegetables brown lightly, about 10 minutes. Add the garlic, and cook for 1 minute more. Add the wine, if using, to scrape up any stuck bits, then simmer until it disappears, 1 to 2 minutes. Add the kale, and cook for 1 to 2 minutes, until collapsed, then add the tomatoes and bring to a simmer. Add the beans, and, if the mixture looks too dry or thick (canned tomatoes range quite a bit in juiciness), add up to 3/4 cup broth, 1/4 cup at a time. Simmer the mixture together over medium for about 10 minutes, adjusting the seasonings as needed.

If your pan isn’t ovenproof, transfer the mixture to a 3-quart baking dish. If it is, well, carry on.

Bake Sprinkle the beans first with the mozzarella, then the Parmesan, and bake for 10 to 15 minutes, until browned on top. If you’re impatient and want a deeper color, you can run it under the broiler. Finish with parsley, if desired.

16 Winter 2019 HEALTHY DIRECTIONS | healthydirections.ca

Notes These beans are called fagioli corona (in Italy), gigante/ gigandes (in Greece), Royal Corona (by Rancho Gordo, where I ordered mine), and other names. For a meaty variation, brown some fresh sweet or spicy Italian sausages (about 3/4 pound or 340 grams) with the vegetables.

Bean cooking note This recipe was originally designed as a long oven-braise that began with dried beans. I recommend you cook your beans in advance.

Because they’re very big, I usually soak them for 12 to 24 hours in salted water, then simmer them for a couple hours; you could also use a slow cooker on high (usually 4 to 6 hours, but it will vary), or a pressure cooker (about 20 minutes, with variance), or bake them in the oven at 325 degrees for approximately 70 to 90 minutes after bringing them to a simmer on the stove.

Excerpted from “Smitten Kitchen Every Day” by Deb Perelman. Text and photographs copyright © 2017 Deb Perelman. Published by Appetite

by Random House®, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

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WILD MUSHROOM SHEPHERD’S PIE

Ingredients

Makes 6-8 Servings

Filling 1/2 cup dried mushrooms, such as porcini or a mix 1 cup boiling water 2 tablespoons olive oil 1 large onion, diced 2 medium carrots, diced Salt and freshly ground black pepper to taste 3 garlic cloves, minced 2 pounds fresh mushrooms, in chunks (I use a mix of shiitake, elephant ear, and cremini; all cremini is also fine) 2 tablespoons dry sherry 1 tablespoon tomato paste 1 cup vegetable, chicken, or beef stock

Lid 1 3/4 to 2 pounds russet potatoes, peeled and cut into pieces 6 tablespoons unsalted butter, in chunks 1 teaspoon kosher salt Freshly ground black pepper 1/4 cup crème fraîche or sour cream 2/3 cup milk or buttermilk

To finish Smoked or regular paprika and/or 1 tablespoon roughly chopped fresh flat-leaf parsley, for garnish

For the full recipe with directions visit www.healthydirections.ca/recipes.

Excerpted from “Smitten Kitchen Every Day” by Deb Perelman.

Text and photographs copyright © 2017 Deb Perelman. Published

by Appetite by Random House®, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

HEALTHY DIRECTIONS | healthydirections.ca Winter 2019 17

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18 Winter 2019 HEALTHY DIRECTIONS | healthydirections.ca

Winter Edition 2019.qxp_August/Sept 2015 2019-01-03 3:35 PM Page 19

FIRE UP YOUR IMMUNE SYSTEM

Winter Health and Happiness

By Vicky J. Hachey

No one likes the feeling of feeling under the weather. Slow down and support your immune system.

When the body aches with chills, headache, sore throat, coughing, and is just generally feeling fatigued and unwell, listen to your body.

As a Registered Holistic Nutritionist, Vicky J. Hachey, has been busy the last 20 years helping people make positive lifestyle and nutritional changes.

She is the owner of INTENT Nutrition & LifeStyle Consulting and a franchisor of Good Health Mart in Hamilton, Ontario.

Vicky also conducts workshops. If you want to learn more and just some day-to-day practical nutritional tips, you can find her at www.talktovicky.com

Those are all flu symptoms. It is trying to tell you to slow down and support your immune system; so you can combat the virus. Most importantly, stay home and rest.

As the cooler northern weather sets in and we find ourselves confined to the indoors, it can be tricky to dodge those awful flu bugs floating around. Health Canada estimates every year there are on average approximately: 12,200 hospitalizations; 3,500 deaths in Canada due to influenza.

Along with getting a flu shot, all things considered, prevention is key. Here are a few practical prevention tips to help stay flu-free this winter season and help minimize your risk.

Get Enough Shut-Eye

Ensure your body is getting the proper rest it needs. Be consistent with your sleep time schedule. In the winter season, follow the circadian rhythm system for rest.

When it is dark, go to bed. Turn off the electronics. For shift workers, it is not always the easiest to get the 7 or 8 hours sleep required, but do

your best to rest your body. You need to set up a sleep schedule, just like you would an exercise or dietary program. Make a conscious effort to focus on sleeping habits.

What time are you going to bed?

Do you wake up feeling rested?

Reduce Sugar Intake

Reduce or eliminate the sugar in your diet. Lay off the sugar in your coffee, the sugary breakfast cereals and granola bars. Sugar lowers your immune defenses. When your body is feeling rundown or you have that scratchy throat feeling, you are actually feeling the signs that your body is trying to fight off a virus.

If that is the case, consume some raw or lightly steamed vegetables.

Herbal teas and bone broth can help strengthen the immune system as well. Be nice to your digestive system, so the immune system can fight the virus.

Consider Vitamin C

Don’t underestimate the power of vitamin C. This powerful micronutrient does not stay in the body, so it is important to continue to take it every couple of hours. A 600 mg to1000 mg dose every 6 to 8 hours is a good standard when those flu-like symptoms start appearing. In order to get this amount, it needs to be

supplemented. You will not get the higher doses from food.

Discover Andrographis

Here is one special, immune supporting herb you may not be as familiar with that can help your immune system weather the storm.

Andrographis is a herb native to India. It is used mostly as an immune support and for treating the common cold and flu.

According to Memorial SloanKettering Cancer Center, “this herb has a potent anti-inflammatory, anti-malarial, and anti-microbial properties. It supports the immune system by stimulating antibodies to ward off harmful pathogens.”

Andrographis should be taken at the first sign of flu and cold like symptoms. It can help reduce the severity of the symptoms and the recovery time.

If you are feeling under the weather, be mindful of others.

Although your immune system may be stronger, others may not. It is very important to minimize your contact with others, especially the elderly and young children.

I hope these practical prevention tips will help you feel ready to ward off those nasty flu bugs. t

HEALTHY DIRECTIONS | healthydirections.ca Winter 2019 19

BEAUTY

Winter Edition 2019.qxp_August/Sept 2015 2019-01-03 3:35 PM Page 20

u

WONDERS FROM AROUND THE WORLD

Why Shea Butter is the Best for Your Skin During the Winter Painful chapped lips, stubborn cracked, dry heels and the rash and itching of skin conditions like eczema all seem to worsen in the winter months due to the dryness, and the colder temperatures.

By Saidou Maiga

Most of us experience some form of dry to severely dry skin.

Some of us even experience flare-ups of conditions, such as eczema, skin rash, skin cracking, skin itching and psoriasis because of the dry air, and lack of moisture.

Feel good in your own skin again with shea butter

Natural shea butter is made from a vegetable oil extracted from the seeds of the fruit produced by the shea tree. Shea trees grow wild in 19 countries across the African continent, with Burkina Faso, which has shea trees on 75% of it’s territory being the country with the largest numbers of shea trees in the world.

It takes five years for the shea tree to mature and start producing fruit, with some trees continuing to produce fruit up to 200 years. Shea butter in its pure form is rich in vitamins A, E, D, and F, and offers natural sun protection. As a result, shea butter has a high level of usaponifiables or healing properties ranging between 7-12%, compared with only 2-6% for other seed oils, such as avocado and coconut oil. Because of its high potency, people in Africa have been using shea butter over the last five-thousand-years for cooking, skin care and healing, as well as ceremonial rituals.

Gaining popularity, but at least 80% pure shea butter offers the most care. Shea butter has gained popularity in the food and cosmetic industry in the last 25 years as an ingredient in chocolate manufacturing, as well as in creams, lotions, shampoos, and conditioners. Pure shea butter, or lotions and creams with at least 80% shea butter provide the most moisturizing, protection for the skin from harsh winter conditions, as well as rejuvenating, and regenerating it.

Shea butter for skin conditions

Pure shea butter, or pure shea butter combined with other pure essential oils however, are the best options to use for conditions such as eczema, rashes, itching, skin cracking and peeling, as well as arthritis pain and other joint pain.

Pure shea butter does not clog the pores, but rather penetrates deep inside the skin to provide rich moisture, and start the healing from inside out.

20 Winter 2019 HEALTHY DIRECTIONS | healthydirections.ca

Quality shea butter brings a better quality of life

Pure shea butter has a nutty, smoky smell that might vary from mild to strong, to very strong. Pure shea butter also varies in colors from yellow to ivory and white based on the maturity level of the seeds used to prepare the butter. The variance in color and smell of shea butter does not have any bearing on quality. The quality of pure shea butter is rather a function of the quality of the seeds used to prepare it as well as the way it has been prepared. The traditional way of making shea butter is by far the best way to make the highest quality shea butter with the highest healing properties and nutrients. The traditional way of making shea butter also affords many women with economic opportunities, which is the reason why shea butter is known as the woe’s gold.

Pure shea butter naturally hardens in cooler weather. Melt the butter between the hands or fingers this winter to warm, and apply, soothing and easing away dry skin naturally for healthy skin and a beautiful glow.

Saidou Maiga is the president of Maiga Shea Butter based in Cambridge, Ontario. Canada. For more information, please visit: www.maiga.com

Winter Edition 2019.qxp_August/Sept 2015 2019-01-03 3:35 PM Page 21

Winter Edition 2019.qxp_August/Sept 2015 2019-01-03 6:26 PM Page 22

FIT FOR LIFE

Create

Your Fittest Future Self

By Kathleen Trotter, MS (Exercise Science), BA (Honours)

The concept of creating a “future fitter self” can feel — at best — overwhelming and — at worst — like some impossible feat not worth contemplating. But “Finding Your Fit” doesn’t have to be discouraging or onerous. The trick is to match your workout to your personality!

Don’t try to fit a round peg into a square hole! You might be able to follow someone else’s program for a month, but long term you need an individualized approach. It doesn’t matter what works for your sister or favourite celebrity — it only matters what works for you! Be confident in your own fitness lane. Find what works for you! Do you!

What personality are YOU?

Are you a home body? Gym bunny? Competitive athletic gym bunny? Time-crunched multi-tasker?

1

Time-crunched multi-tasker

This personality consistently feels too busy to work out — pulled in a million directions by family, friends, and work — and can’t contemplate getting to the gym or a structured exercise class.

At least for now, life has to be your gym. Count your steps, take the stairs, walk at lunch or on conference calls, or take a resistance band to work and exercise at your desk.

2 Homebody

Homebodies hate the vibe of most gyms, dislike working out in front of people, or hate wasting time getting to and from the gym but still want an intense workout. While all homebodies work out at home, home gyms vary dramatically depending on budget and space — from as simple as dumbbells and floor space to as expensive as a treadmill and full bodyweight equipment.

Winter Edition 2019.qxp_August/Sept 2015 2019-01-03 6:26 PM Page 23

3 Gym bunny

Gym bunnies enjoy being with others, thrive on friendly competition, find designated “workout areas� like the gym motivating, and require variety to stay “into� their workout.

4 Competitive-athletic gym bunny

Competitive-athletic gym bunnies typically identify with the gym bunny preferences but particularly enjoy being “competitive� or training surrounded by others. They enjoy the structured nature of the gym and are often either using the gym to train for a competitive sport or attending a competitive gym such as CrossFit (where stats and progress are measured).

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Remember that your “personality� is mutable. Your fittest future self’s personality might be very different from that of your current self. Maybe you want to work out at a gym but are too self-conscious. No problem. Your current self can work out at home knowing that taking steps to be active will allow your future self to feel strong and self-confident enough to get to the gym.

Embrace that creating your future you is an active process — it will not just “happen.� Create the future you by taking steps now.

The only moment you have control over is this one. Figure out what you can do today that will take you closer to your goal.

Finally, let go of “perfect� — embrace consistency. When you fall off your health horse — you will; you are human — course correct as quickly as possible, learn from the fall, and get right back on your health plan!t

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Winter Edition 2019.qxp_August/Sept 2015 2019-01-03 6:26 PM Page 24

CANADIAN COMPANY PROFILE

Chef Aims to Cure the Common Cold

A classically trained chef with a passion for helping people has extended his efforts beyond the dinner plate to the graduated cylinder.

Born the son of an ambulance attendant and like his father before him, Stephen Case has always had a soft spot for those unwell and suffering. It came as no surprise then when his passion for creating recipes led him from the kitchen to a herbal laboratory. And through his research and development in the field of immunology he was able to liberate the full medicinal power of garlic and bottle it for market.

The feedback he’s received from consumers and even medical doctors has been nothing short of amazing and now the newly branded COLDSTORMŽ has taken Canada by storm as the #1 cold, flu, and immune formula in many health food stores across the country.

24 Winter 2019

HEALTHY DIRECTIONS | healthydirections.ca

Winter Edition 2019.qxp_August/Sept 2015 2019-01-03 6:26 PM Page 25

Conquering Your Cold

When asked why COLDSTORM® has become so popular so quickly, Stephen Case, head of product development at Strauss Naturals, replies, “This fresh garlic extract is turning the immune system around on a dime, and people notice a difference within hours. The effect is so fast and powerful that we actually guarantee relief in 48 hours or your money back.”

It all starts with a unique full-spectrum extraction method he developed using large quantities of raw garlic. “While some companies produce isolates and dried powders, we believe in the power of whole garlic in a liquid extract with all of its compounds working together. With isolates, you might know exactly what you’re getting, but you don’t know what you’re missing. With COLDSTORM®, you get it all!”

Safe for Everyone From Ages 2 and Up!

He points out that another reason COLDSTORM® is flying off the shelves is the fact that the entire family can take it, including toddlers, kids, adults, seniors, plus pregnant and nursing mothers. “Women who are expecting and new moms who are breastfeeding have long been without traditional or natural solutions to help with cold and flu symptoms,” Case says.

“Our Health Canada license includes use by pregnant women and nursing mothers. Another reason is that it’s easier to take because it’s a liquid extract which absorbs quickly at a high rate because it doesn’t require digestion. It’s also ready to take anywhere, anytime without the fear of getting a pill caught in your throat which is especially important for children and those who easily choke or gag on pills.”

Flexible and Convenient

COLDSTORM® can be used in a variety of ways. Take it daily during the fall and winter and during times of seasonal change to avoid colds. Take it at the first sign of a cold or when you are feeling run down to catch it quickly. COLDSTORM® can also be taken daily for immune support.

Making Garlic Taste Great

COLDSTORM® is a guaranteed solution for the whole family.

And if you’re worried about the garlic taste, don’t be. As a trained chef, Stephen has experience in masking, pairing and balancing flavours. After over 100 taste trials, COLDSTORM® is delivered in a naturally sweet cherry juice base and finished with peppermint. Nearly everyone is surprised at how good it tastes, including some prominent Toronto chefs. So try COLDSTORM® and answer for yourself – has this chef cured the common cold?t Stephen Case is a natural health researcher and expert in culinary medicine. He is a classically trained French chef with advanced knowledge in the areas of herbology, nutrition, supplements and superfoods.

HEALTHY DIRECTIONS | healthydirections.ca Winter 2019 25

Winter Edition 2019.qxp_August/Sept 2015 2019-01-03 6:26 PM Page 26

Set Your Sights on Healthy Eyes

By Cassie Irwin, BA (Hons.), CBP

How do gut bacteria and smartphones influence eye health? Find out what the latest research could mean for your diet & lifestyle habits, along with tips on keeping your peepers in perfect health to continue enjoying the sights of life!

The Eyes are the Window to…the Gut?

Cassie Irwin, BA (Hons.), CBP believes in cultivating limitless health for you to live in the fullest expression of yourself.

Cassie is a Naturopathic Medical Intern at the Robert Schad Naturopathic Clinic in Toronto. She also practices as a Certified Bowen Practitioner at Integrated Health Care in St. Catharines, where she uses this gentle physical therapy to reduce pain, promote relaxation and improve wellbeing. Book an appointment via www.cassieirwin.ca and follow her musings on Instagram @cassie.irwin

By now, well-informed health nuts are acquainted with the research on the gut-brain connection. But far less light has been shone on the novel gut-retina connection. A 2018 literature review examined the role of diet, micronutrients, and gut microbiota in an eye condition called age-related macular degeneration (AMD).

The authors suggest that dysbiosis, which is an unhealthy balance of gut bacteria, allows a state of lowgrade inflammation to take hold in the body. Low-grade inflammation has been shown to contribute to the development of AMD (Rinninella, 2018).

Addressing dysbiosis seems to be key for quelling inflammation in the gut, with favourable implications for the eyes. A good quality probiotic supplement may be helpful to add more “good bugs” to outweigh the “bad bugs” in the gut. If you suspect you may have an infection or a case of stubborn bad bacteria, consider pairing your probiotics with the short-term use of oregano oil or black seed oil, which has antibacterial, antifungal, antiviral, and anti-inflammatory properties.

For heavy-hitting antiinflammatory and anti-oxidant action, consider supplementing

26 Winter 2019 HEALTHY DIRECTIONS | healthydirections.ca

AN EYE ON VISION

with N-acetylcysteine (NAC).

NAC is the precursor to the master antioxidant glutathione, and it’s been found to inhibit the development of cataracts in an animal study (Aydin, 2009).

Vitamin D is another staple to incorporate into your eye-care routine; the authors of the 2018 review found that a low level of vitamin D in the blood is associated with age-related macular degeneration. The sunshine vitamin may play a role in the gut-retina connection, as it helps regulate gut permeability, as well as the composition of the microbiome (Rinninella, 2018).

No Screening for Eye Health

Staring at smartphones, tablets, laptops and televisions now consumes a vast portion of the day, whether at work or home. An American report conducted in 2016 showed that the average adult spends a staggering 11 hours per day using media of some kind (Denver Post). Along with this increase in screen use is an increased prevalence of digital eye strain (Sheppard, 2018), with symptoms including eye fatigue and dryness. Even smartphone use for as little as 1 hour increases oxidative stress indices in the tears and ocular surface (Choi, 2018).

If you’re not willing to stop screen use cold turkey, it’s important to protect against eye damage when possible. Many people are opting for “blue light” blocking glasses for the purported benefits of reducing eye damage and insomnia caused by screen light.

More research supports using the antioxidant astaxanthin and anthocyanins from bilberry to protect against light-induced damage to the retina (Otsuka, et al., 2013 and Wang, 2015).

Feast for the Eyes

To protect against light-induced retinal damage, stock up on astaxanthin-rich seafoods including algae, salmon, yeast, and shrimp. If seafood isn’t your cup of tea, astaxanthin can easily be found in supplement form.

Bilberry is a berry native to Europe, so unless you make regular trips to the Continent, a supplement might be your best bet.

Astaxanthin, together with its carotenoid cousins lutein, zeaxanthin, and lycopene, have been shown to protect against the development and progression of diabetic microvascular complications in the retina (Murillo, 2016). Increased levels of lutein and zeaxanthin in the diet

Winter Edition 2019.qxp_August/Sept 2015 2019-01-03 6:26 PM Page 27

have also been associated with a reduced risk of advanced agerelated macular degeneration (Rinninella, 2018). Look for lutein in broccoli, spinach, kale and asparagus, and you can find both lutein and zeaxanthin together in corn and eggs. Tomatoes are the star veggie when you’re looking for a whopping dose of lycopene. These compounds are fat-soluble, so be sure to eat these veggies with a healthy fat source, like EVOO, avocado, or salmon. All the possible culinary combinations of these eye-protecting foods are certainly a feast for the eyes! t

REVITALIZE

References:

Aydin, B., Yagci, R., Yilmaz, F.M., et al. Prevention of selenite-induced catarctogenesis by N-acetylcysteine in rats. Curr Eye Res. 2009 Mar;34(3):196-201.

Choi, J.H., Li, Y., Kim, S.H., et al. The influences of smartphone use on the status of the tear film and ocular surface. PLoS One. 2018 Oct 31;13(10)e0206541.

Denver Post. Spend almost 11 hours a day using media? That’s OK: You’re average. https://www.denverpost.com/2016/06/29/media-use-america-11hours/

Lawrenson, J.G., Hull, C.C., Downie, L.E. The effect of blue-light blocking spectacle lenses on visual performance, macular health and the sleep-wake cycle: a systematic review of the literature. Ophthalmic Physiol Opt. 2017 Nov;37(6):644-654.

Murillo, A.G., Fernandez, M.L. Potential of Dietary Non-Provitamin A Carotenoids in the Prevention and Treatment of Diabetic Microvascular Complications. Adv Nutr. 2016 Jan 15;7(1):14-24.

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Otsuka, T., Shimazawa, M., Nakanishi, T., et al. Protective effects of a dietary carotenoid, astaxanthin, against light-induced retinal damage. J Pharmacy Sci. 2013;123(3):209-18.

Rinninella, E., Mele, M.C., Merendino, N., et al. The Role of Diet, Micronutrients and the Gut Microbiota in Age-Related Macular Degeneration: New Perspectives from the Gut-Retina Axis. Nutrients 2018 10(11), 1677.

Sheppard, A.L., and Wolffsohn, J.S. Digital eye strain: prevalence, measurement and amelioration. BMJ Open Ophthalmology 2018;3e000146.

Wang, Y., Zhao, L., Lu, F., et al. Retinoprotective Effects of Bilberry Anthocyanins via Antioxidant, Anti-Inflammatory, and anti-Apoptotic Mechanisms in a Visible Light-Induced Retinal Degeneration Model in Pigmented Rabbits. Molecules. 2015 Dec 14;20(12):22395-410.

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Winter Edition 2019.qxp_August/Sept 2015 2019-01-03 6:26 PM Page 28

Fall & Injury Prevention

By Brian Fehst

Slips and falls can happen to anyone at any time.

But, there are factors that do increase risk and vulnerability and ways to help prevent them.

We all try to take extra precautions on icy surfaces during winter, such as adding sand to steps and sidewalks and wearing footwear with good traction outdoors. It is important to remember, however, slips can happen inside the home too.

Brian Fehst is a Registered Kinesiologist currently practicing as Health Management Coordinator at the YMCA-YWCA of Guelph.

He is also involved in physical activity advocacy and professional development as a member of the Board Of Directors of the Ontario Society for Health and Fitness (OSHF) and is a proud alumnus of the University of Saskatchewan (B.Sc. ‘06) and Mount Allison University (B.Sc. ‘02).

Brian welcomes connections with other professionals and participants and can be reached by email at: Brian.Fehst@guelph.ym ca.ca.

Imagine going to meet a friend at their house to pick them up. Your friend has been on their own for a few years. They seem to be managing, with your help and support from other friends and family. What you anticipate will be a pleasant start to a routine social call turns into an emergency, or a tragedy, when you find the person on the floor, alive, but apparently unable to move. You call for assistance immediately. As you wait for help to arrive, questions linger: How did this happen? Could it have been prevented?

Increased Risk

The estimated risk of fall for Canadians aged 65+ is 33% (1 in 3).

Regardless of fall type, those who fall, typically do so during some activity, predominately walking (whether on snow, ice or some other surface). The most common sites of an injury according to the Second Report on Seniors Falls in Canada are the shoulder and/or upper arm, followed by the knee and/or lower leg. The most common types of injuries are fractures (35%) or softtissue strains (muscles) or sprains (ligaments). It is important to remember, however, that there are a wide range of other environments in which one might fall, and injuries that may be sustained, including concussion and other traumatic brain injuries. It should be noted that

28 Winter 2019 HEALTHY DIRECTIONS | healthydirections.ca

falls account for 85% of all injuryrelated hospitalizations for Canadians aged 65+.

Ice, Snow, Illness and Medications

A variety of intrinsic (unique to the individual) and extrinsic (environmental, situational) factors contribute to the risk of falling. Risk factors have been divided (Public Health Agency of Canada, 2014) into 4 sub-categories: biological (illness, whether acute or chronic), behavioural (ie: improper use of assistive devices, alcohol use, diet, risk-taking behaviours), social and economic (lack of health education, lack of available supports) and environmental.

An individual identified as being at elevated risk of a fall due to one or a combination of the above risk factors should check-in with a qualified health care professional or, preferably, a multi-disciplinary team of professionals, for a comprehensive risk analysis and intervention strategy. Interventions may include education on use of protective equipment/assistive devices, adjustments to medication(s), education regarding fall prevention strategies and/or exercise programmes designed to improve/maintain strength, posture, movement patterns (particularly walking) and balance.

It may also be helpful to identify fall recovery strategies, including making sure that there are opportunities to practice transfers (in particular from lying prone or supine to kneeling/all-fours and from kneeling/all-fours to standing) in a variety of positions and locations.

Exercise Recommendations for Fall Prevention

When starting an exercise program, it is best to seek guidance from a qualified professional (such as a Registered Kinesiologist or appropriately-certified Personal Trainer). That said, there are a number of standard recommendations that may be helpful:

• The ACSM (American College of Sports Medicine) and Canadian Society for Exercise Physiology (CSEP) have issued Position Stands recommending a minimum of 150 min/week of moderate to vigorous aerobic exercise.

• Research appears to show that improved muscle size and strength can be achieved by training the major muscle groups 2-3 days per week, with 28-72 hours rest between.

• Osteoporosis Canada (2012) recommends multiple blocks of 10-20 minute balance training (including, potentially, activities such as yoga or tai chi) sessions 2-3 days per week, for a total of at least 120 minutes per week in order to improve balance.

In the event you or someone close to you may be at risk of falls or has already fallen, a comprehensive approach to health care, risk assessment and fall prevention (including strength, aerobic and balance training) can make the difference between a fall being an uncomfortable, temporary inconvenience and a life-changing emergency situation.t

Winter Edition 2019.qxp_August/Sept 2015 2019-01-03 6:26 PM Page 29

PRODUCT PROFILE

Hazelwood for Teething & Inflammation

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

Just ask Paula K. from Etobicoke, ON: “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!”

Hazelwood Health Benefits

Over the last 20 years, Canadian company Pure Hazelwood collected thousands of testimonials from satisfied customers like Paula.

Their 100% natural hazelwood necklaces and bracelets are an easy and natural way to relieve discomfort caused by inflammation, which can occur in various conditions: digestive disorders, arthritis, skin problems, mouth sores, teething pain, and more!

When Nature Inspires Science

Scientific research has demonstrated that Pure Hazelwood extracts are high in polyphenols and that they have antioxidant, antibacterial and anti-inflammatory effects.

It is recommended to wear the jewelry in contact with the skin at all times and to replace it every three to six months, once the hazelwood will have released most of its polyphenols and therefore won’t be as effective.

New Trendy Styles

Pure Hazelwood recently expanded their line of products for the whole family with lava bead diffuser jewelry, allowing the customer to combine the properties of natural gemstones, hazelwood twigs and essential oils. They also just launched the Pure Mitt teething mitten for babies, a perfect match

with the Pure Hazelwood necklace to help during painful bouts of teething.

More Testimonials

"I have a chronic sciatic nerve injury which causes severe pain in both legs. A friend gave me one of your 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!"

– Judith C., London (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 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.”

Winter Edition 2019.qxp_August/Sept 2015 2019-01-03 6:26 PM Page 30

Gentle Detox with Artichoke and Black Radish Black Radish] T

The world around us is more toxic than ever. We are bombarded with thousands of man-made chemicals daily. Food to the rescue to help support the liver’s ability to detoxify.

By Mercedes Kay Gold

Choosing to limit the amount of toxins we eat, breathe, bathe in and apply to our skin is a powerful proactive choice, leading to a less harmful lifestyle.

Humans have built-in housekeeping, but it’s also important for us to lend a holistic helping hand. A safe and gentle detox offers the liver support to do its job better.

Mercedes Kay Gold is a personal trainer, graduating with honours in the Fitness Leadership program from Seneca College. She is also a certified nutritional practitioner, graduating from the Institute of Holistic Nutrition in Toronto.

Mercedes is also certified as a Fitness Nutritionist with ISSA. Mercedes Gold currently resides in Toronto bringing holistic health to clients and spending time with her sons. www.mercedeskaygold.com Twitter @mkgfitness Instagram @mercedeskaygoldfitness Facebook: Mercedes Gold

What is a Detox?

Detox is defined as a regimen or treatment intended to remove toxins and impurities from the body. Even though detoxification naturally occurs with the help of an array of internal systems or pathways, personal protocols should include water, exercise, sleep, meditation and nutrient-dense meals.

Showing extra love to an overburdened liver helps boost detoxification. On top of performing hundreds of essential functions, the liver has the monumental daily task of filtering everything from food additives to medications. It’s absolutely imperative both Phase 1 and Phase 2 of liver detoxification are up to the challenge.

Incorporating specific whole foods and herbs help address the needs of an over-worked liver.

30 Winter 2019 HEALTHY DIRECTIONS | healthydirections.ca

Just Dandy Solutions

Dandelions are more than a pesky, garden weed.

From root to stem, dandelions are an unparalleled wealth of health. Their bitter taste boosts bile, breaking down food, aiding in the digestion of fats. Inulin helps support healthy bacteria in the GI-tract while potassium acts as a mild laxative.

Dandelion is synonymous with diuretic, making it a healthy choice even for those on high blood pressure medication. Dandelion diminishes the formation of gallstones and addresses skin conditions such as acne and eczema. Substitute salad greens for dandelion, sip tea or kick caffeine with a cup of chicory flavored dandelion root. Supplementing with capsules and tinctures is always another option.

Cabbage, Broccoli and Brussel Sprouts Becoming a Bore?

Look for Spanish black radishes, another member of the cruciferous family. Simply peel and chop this delightful detox superfood into salads, as a side with hummus dip or swap with potatoes, making homemade binge-worthy chips.

With four times more glucosinolate than broccoli, black radishes easily activate and encourage phase 2 liver support. Increased bile flow helps eliminate excess estrogen, alleviating menopause symptoms, assisting in acne and even helping prevent gallstones.

Winter Edition 2019.qxp_August/Sept 2015 2019-01-03 6:26 PM Page 31

BYE BYE TOXINS Artichoke for the Liver

Foodies favor the exotic artichoke in fancy fare, but the leaf is a life-changing, liver loving supplement. With silmarin, luteolin and cynarin, bile output increases, tissue is regenerated and even cholesterol is lowered. On top of increased energy, weight loss and a stronger immune system, those suffering from irritable bowel syndrome (IBS), allergies and urinary tract infections (UTI's) will notice huge improvements with artichoke leaf.

Go Boldy with Boldo

Livelihood of the liver is also linked to a leaf from an evergreen shrub commonly found in Chile and other parts of South America.

Boldo leaves have a fragrant aroma, scintillating senses with nose worthy pepper, mint and camphor hues. Make 2019 the year for Chilean cuisine! Boldo leaf is most commonly found in Canada in tea form and tinctures. It is top-notch as a bile stimulator, mild laxative and kidney stone preventer, while its antiseptic action helps with cystitis.

Detoxification should be safe and drama free. A few subtle, daily additions help support the body naturally while eliminating toxins.

Detoxing with nature's gifts promotes health and wellness through prevention. t

Sources:

1) National Library of Medicine, “ Artichoke Benefits ,” PubMed, https://www.ncbi.nlm.nih.gov/pubmed/26310198 (accessed December 19, 2018)

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2) Merriam-Webster, “Detox definition” Merriam-Webster, https://www.merriam-webster.com/dictionary/detox (accessed December 21, 2018)

3) National Library of Medicine, “Artichoke and Cholesterol,” PubMed, https://www.ncbi.nlm.nih.gov/pubmed/22183827 (accessed December 22, 2018) 4) Hoffmann, David, Holistic Herbal: A Safe and Practical Guide to Making and Using Herbal Remedies. Hammersmith: HarperCollins, 1990.

5) O'Donnell, Altshul Sara, Healing Herbs: 200 Natural Cures Work.

Emmaus: Rodale Publications, 1995.

6) Wootan, Gerald Don, DO, M.Ed., and Phillips, Brittan M., Detox Diets for Dummies, Hoboken:Wiley Publishing Inc, 2010.

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HEALTHY DIRECTIONS | healthydirections.ca Summer 2018 31 Quality products since 1989 Proudly Canadian

Winter Edition 2019.qxp_August/Sept 2015 2019-01-03 6:58 PM Page 32

Fire Up Your Libido

PRODUCT PROFILE

By Eldon Dahl, ND

For many women, libido can drop in the 30s, 40s and 50s. Wondering how to start the fire again? It’s not simply a part of aging to accept. Maybe, it’s not even the kids, stress or being tired. Consider taking a closer look at the thyroid gland for deficiencies. It could be the culprit.

The thyroid gland is the master endocrine gland, so an underactive thyroid could be influencing various hormones such as progesterone, estrogen and testosterone. Also, the hormone receptor sites in the vagina, vulva, clitoris, uterus, urethra and bladder are all affected by hormonal decline. Clinical research has linked thyroid disease with diminished libido. When hypothyroidism is treated, sexual desire and satisfaction can become normalized.

From mid to late thirties onwards the level of progesterone declines and the imbalance causes symptoms of painful PMS, migraines, menorrhagia (painful and heavy menstrual periods), uterine fibroids, and hypothyroidism, originating from an imbalance of the thyroid gland.

The Secret Behind the Mona Lisa’s Smile

Dr. Samuel Levine, MD (1891-1996) thought the universal fascination with the Mona Lisa stemmed from her being hyperthyroid. When given a slight stare, viewers are under the impression that she is focusing on them. He maintained that those with increased thyroid function had bright, sparkling eyes and appeared to be interesting people, because personality is conveyed largely through the eyes. He felt that people with a slight excess of thyroid by current standards, and not confused with severely hyperthyroid, would rather be slightly hyperthyroid than slightly hypothyroid (low thyroid), and took a rather generous dose of natural, desiccated thyroid for many years.

Thyroid treatment must be holistic; almost every cell in the body has thyroid hormone receptors, impacting all major systems from the brain, GI tract, cardiovascular, gallbladder and liver, steroid hormones, glucose, cholesterol and body temperature.

Your thyroid is too crucial to neglect, and your sexual health is important to your physical, mental and spiritual health. t References:

Lowth, Mary, Dr. (2017) Female Sexual Dysfunction. https://medical.azureedge.net/pdf/29458.pdf?v=636735055794525487

Pasquali, D. et al. (2013) Female sexual dysfunction in women with thyroid disorders. J Endocrine Invest. 2013 Oct. 36(9):729-33.

Sargis Robert M. MD, PhD. (2018) How Your Thyroid Works. https://www.endocrineweb.com/conditions/thyroid/how-your-thyroid-works Wilkinson, R. M.D. (2016) The epidemic of low thyroid diseases. https://aging-matters.com/the-epidemic-of-low-thyroid-diseases/

Thyrodine® Thyroid Gland’s (a hormone free natural based thyroid gland) natural ingredients are supported by scientific evidence and are helpful to boost the endogenous progesterone levels and balance hormones.Thyrodine® is a proprietary preparation without chemical residue, which is safe, effective and a natural source of iodine. This product is formulated by a naturopathic doctor and manufactured under GMP guidelines using USP pharmaceutical grade raw materials to ensure therapeutic results with all safety markers in place: the Life Choice® way.

32 Winter 2019 HEALTHY DIRECTIONS | healthydirections.ca

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Homeopathy for Frequent Sore Throat

By Raisa Weisspapir, Homeopath

Question: Our 5-year-old son gets a sore throat a lot and takes antibiotics too often. Can a holistic homeopathic approach help prevent future infections in the home?

Answer: Yes, read on to learn more about tonsillitis,

prevention and homeopathy.

The tonsils are a pair of specialized lymph nodes. They're part of your body's immune system that helps protect you from bacteria and viruses that can cause infection. However, if your tonsils are overwhelmed by a bacterial or viral infection, they become swollen, red, with yellow or white coating, and painful. This inflammation is called tonsillitis.

What Causes Tonsillitis?

A number of respiratory viruses can cause tonsillitis, including the Epstein-Barr virus (EBV). This is the same virus that can cause mononucleosis. Different strains of bacteria also can cause tonsillitis. The most common culprit is Streptococcus, commonly referred to as "strep".

Who gets Tonsillitis? Tonsillitis caused by Streptococcus species typically occurs in children aged five to 15 years, while viral tonsillitis is more common in younger children.

homeopathic care, everychild receives a personalized program which includes homeopathic remedies and nutritional suggestions.

Tips During Recovery • Get plenty of rest. Sleep helps the body fight infection. Your child

should stay home until there's no sign of fever and they feel better.

• Drink plenty of warm, soothing liquids. Soup, broth and tea are good choices.

• Avoid foods that weaken the immune system: refined and processed foods, dairy, sugar and high fat products.

• If your child is old enough to have mastered gargling, doing this several times a day may help relieve throat pain.

Homeopathic mother tinctures of Phytolacca decandra and Calendula officinalis are very soothing and healing for the sore throat as well.

Homeopathic remedies are the safest medicines for newborn babies, children, during pregnancy and breast-feeding.t Raisa Weisspapir welcomes your questions and can be reached at: (416) 227-1485 Visit: www.homeopathytoronto.com

Is Tonsillitis Contagious? Yes. All forms, bacterial or viral, are contagious. It usually spreads to another person by droplet transmission while he/she is sneezing, coughing, or exhaling.

How to Prevent the Spread of Tonsillitis • Do not share utensils, drinking glasses, toothbrushes, etc., with anyone who has tonsillitis or a sore throat.

• Cover your mouth when you cough or sneeze, and teach your children to do the same.

• Proper hand washing is still the best way to prevent all kinds of infections, including tonsillitis.

• Avoid people with known tonsillitis or bacterial sore throats, if susceptible to one.

Holistic Homeopathic Treatment

Homeopathic medicine might be one of the safest and effective complementary medicines for long-term care. Cases of acute and chronic tonsillitis can be successfully treated. May they be viral or bacterial origin, homeopathy treats every child individually and helps prevent further recurrences of tonsillitis. With holistic

3FH )PNFPQBUI

HEALTHY DIRECTIONS | healthydirections.ca Winter 2019 33

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Winter Edition 2019.qxp_August/Sept 2015 2019-01-03 6:58 PM Page 37

Is the War Against Cholesterol Justified?

PRODUCT PROFILE

By Cyril Meyre, ND

Cholesterol plays a vital role in the functioning of the body, since it is found in every cell and helps produce hormones. Treating cholesterol is not just about lowering the LDL levels in your blood.

We obtain cholesterol in 2 ways:

1. Cholesterol is synthesized in the body and produced by the liver.

2. We absorb cholesterol from saturated fats via the intake of animal products from our diets.

Let’s Clarify

HDL refers to good cholesterol LDL refers to bad cholesterol

fluidify the blood, reduce platelet aggregation, and lower LDL. Red yeast rice and phytosterols support the results of policosanol by lowering cholesterol levels. CoQ10 is essential to the functioning of the Krebs cycle in energy production and functions of muscles such as the heart and serrapeptase which inhibits and degrades the formation of atheroma plaque.

All these ingredients will help with the cardio vascular inflammation.

An effective natural solution for lowering cholesterol

Red yeast rice (RYR) is an effective solution for lowering cholesterol naturally. This is the ultimate example of using food as medicine! RYR has proven to be effective in treating and improving overall cardiovascular Each component plays an important role health. The complexes and components within RYR are well balanced in in the transport of cholesterol LDL are responsible for transporting triglycerides and cholesterol terms of ingredients and synergistic constituents that offer exemplary results. from the liver to the cells. HDL returns the lipids to the liver where they will be metabolized for elimination via bile salts. So How does red yeast rice work? liver function is important and support with milk thistle and RYR reduces cholesterol by 25% to 35% . It reduces triglycerides by 12 to artichoke may help optimize those functions.

20%. A number of studies on significant effects of RYR on metabolic syndrome have shown that red yeast rice has cholesterol-lowering A comprehensive and holistic approach properties.

The management of cholesterol requires a comprehensive, holistic assessment of the person in order to achieve sustained and successful results. Many factors: diet, lifestyle, stress factors, Remember managing chronic and serious health issues requires a comprehensive approach. There is no one magic bullet approach. Instead, oxidation, free radical damage, emotional, metabolic syndrome healthy lifestyle choices, better nutrition, and the mental and emotional including hypertension, dyslipidemia, obesity, diabetes‌ state state of the person must all be addressed. and the severity must all be considered. Many are in search of alternative solutions.

A red yeast rice formulation with CoQ10, serrapeptase, B complex For reducing homocysteine B vitamins, artichoke and milk thistle targeting cholesterol and co infections associated (homocysteine, inflammation, plaque) with cholesterol is essential. t are useful for improved liver metabolism. Policosanol acts to

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Winter Edition 2019.qxp_August/Sept 2015 2019-01-03 6:59 PM Page 38

How Not to Get Sick this Winter Place your bets! How long until the first cold hits your house? A week? A month? There’s no need to take the risk – here’s your guide to how not to get sick this winter.

By Allison Tannis, MSc, RHN

Vitamins, Minerals & Antioxidants – “The Multi”

Do you really want to gamble about whether you’ll be well enough to get through a downward dog without your nose dripping on your mat?

Whether it’s at work or home (particularly if you have kids) your body encounters many viruses each day. Making sure one of those viruses doesn’t turn your nose into a mucus manufacturing operation can as simple as keeping your immune system strong.

Vitamin D is one of a handful of vitamins (like Vitamin C) that we absolutely need to keep our immune systems in tip-top shape. A 2017 McMaster University study found 78% of Canadians who thought they were getting enough vitamin D were not.

Do my kids need a supplement?

Some do. It’s easy for your diet to lack certain nutrients when you consider your dietary preferences (dislikes), intolerances (nut allergies), or special diet (vegetarian). A multivitamin can improve your intake of essential vitamins and minerals. Many essential nutrients act as antioxidants. You

want lots of these – antioxidants protect your body from free radicals that cause damage and inflammation. Yes, my friends antioxidants help your immune system fight viruses (…and, those puffy eyes, sore joints and wrinkles too!).

Probiotic Rescue

This year, fight bugs with bugs.

“Hiya!” Send in probiotics to the rescue. (Yes, feel free to insert a mental image of a little bacteria with mask and flying superhero). Wage war against those invisible microbes that are crawling all over door handles.

Fight them before they make noses drip and muscles ache.

There are many types of probiotics, each with a unique set of health benefits for your body. There’s even been studies showing a few Bifidobacteria strains can reduce the duration of upper respiratory tract illness in physically active adults.

Where can you find probiotics to help you NOT get sick this winter? You’re in luck as Health Canada puts health claims on the probiotic products to help you get these super-powered, immune boostering microbes working to keep you healthy.

“POW! HIGH-YA! BOOM!… take that you nasty cold bugs.”

38 Winter 2019 HEALTHY DIRECTIONS | healthydirections.ca

Greens n’ Protein

“Eat leafy greens,” you’ve been told. But, sometimes life gets busy, and despite our best intentions we don’t. Greens are great supporters of our immune system. One of the easiest ways to eat more leafy greens is to make a big salad – than divide it into portions (some for dinner, and put others into containers for lunch tomorrow). Don’t dress them yet though – no one likes soggy lettuce. Instead, use a small mason jar to create easy at home salad dressings for easy lunch box packing. Not a fan of lettuce? There are greens powders you can hide in a smoothie. Frozen or fresh spinach and kale are great in a blender with frozen mango or peach to make a delicious smoothie.

Protein is a master of curbing cravings – your fork will be less likely to stray away from your healthy plate and towards those distracting sugary foods that aren't helping you fight off that common cold your kid just planted on your lips. The easiest way to sneak more protein into your day is with a delicious mason jar filled with your favourite nuts and seeds – a perfect snack for at your desk too!

WINTER HEALTH REFRESHING LEMON & TAHINI SALAD DRESSING

Ingredients:

½ cup water ½ cup raw tahini paste Juice from 1 organic lemon 1 large (or 2 medium) garlic clove, minced 1 tsp maple syrup 1 tbsp apple cider vinegar ½ tsp tamari sauce 1 tsp cumin 1 tsp coriander 2 tbsp olive oil

Directions:

Combine all ingredients in a blender and mix until smooth.

Stores in the fridge for about a week.t

Allison Tannis, MSc RHN is deliciously geeky! Find more great reads by this acclaimed Canadian health author at www.allisontannis.com.

Or, for a daily serving of hilariously helpful tips follow her @deliciouslygeeky on Instagram or Facebook.

Winter Edition 2019.qxp_August/Sept 2015 2019-01-03 6:59 PM Page 39

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