Healthy Directions Spring 2018

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HEALTHY DIRECTIONS SPRING

2018

7 SHADES OF GREEN

HealthyDirections.ca

SHRIMP & RED CABBAGE CUPS

Mixed-Berry

Probiotic Blast CANCER CARE Full-Circle Prevention & Support

COOKING WITH FRESH HERBS

HERBY, GREEN OMELETTE

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HEALTHY DIRECTIONS SPRING 2018 Vol. 19 No. 2 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 Olivia Rose, ND,

Pat Crocker, Robin Asbell, Rosanna Lee, RD, MS, MHSc, Angela Wallace, MSc, RD, Laurel Sterling, MA, RD, CDN, Catherine Moore, Doug Cook, RD, Bobby Flay, Melissa Hartwig, Amelia Freer, Julie Mancuso, Nadia Lamanna, ND, Nahida Jamal, ND, BHSc, Dr. Asa Don Brown, Ph.D, Psychologist, Emma Wells, Cassie Irwin and Cyril Meyre, ND

Distribution Jon Cousins 519-823-5404

EDITOR

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EDITOR’S NOTE

Spring Renewal Spring is here. With it comes the renewal of all things green and glorious, colourful and vibrant.

A wide variety of fresh and local fruits and vegetables are now available. An easy way to add more of them into the diet is by simply blending them into a smoothie. I hope you enjoy the tried and tested smoothie recipes included for inspiration in this edition to celebrate the season.

Nearly one in two Canadians will be diagnosed with cancer during their lifetime, with lung, colorectal, breast and prostate cancers accounting for half of all cancers diagnosed. The risk of cancer increases with age, particularly in Canadians 50 years of age and older.

Connecting them all is an underlying need for nutritional support for prevention and during treatment. Dietitian Doug Cook shares approaches in Cancer Care, Full-Circle Prevention and Support. Dietitian Rosanna Lee helps us purge some possibly cancer causing agents in Purge Your Pantry. For mental support for those going through cancer, their families and caregivers, Asa Don Brown, PhD psychologist shares his experiences and expertise in Life is a Journey.

If you or someone you love is going through cancer and you are looking for more information visit the Canadian Cancer Society’s site at www.cancer.ca and the Oncology Association of Naturopathic Physicians (OncANP) site at oncanp.org. OncANP is a professional association of naturopaths who work with people with cancer. They offer naturopathic support integrated with conventional medicine in the pursuit of best possible outcomes for patients.

Have faith and try to see the beauty in all things this Spring!

Charleen Wyman, BA Journalism and Communications, BA English 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 Spring 2018 HEALTHY DIRECTIONS | healthydirections.ca

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[contents]

18

CANCER AWARENESS

Prevention, Early Detection & Support 13

PURGE YOUR PANTRY Spring Cleaning to Reduce Risks

22

CANCER CARE Full-Circle Prevention and Support

36

LIFE IS A JOURNEY Never Give Up

FOOD PASSIONS

WOMEN’S HEALTH Menopause & PMS 6

Nourish to Flourish 30

9

BLEND IT

C-Green Smoothie

Apple, Carrot, Cucumber Smoothie

Mixed Berry, Probiotic Blast

Liquid Salsa

16

26

Spicy Seared Chicken with Watermelon Spinach Salad

Herby Green Omelette

Shrimp-Prosciutto, Red Cabbage Cups

Pea & Sweet Potato Fritter

38

7 SHADES OF GREEN Glorious Leafy Greens

ND NOTES

Naturopathic Advice 32

THE ROLE OF MAGNESIUM In Anxiety and Depression

TREATING MENOPAUSE AND PMS WITH NUTRITION

HEALTHY STARTS

6

A Pathway to Better Health 18

BEING YOUNG AT HEART

21

The Green Superfood

43

EPSOM SALT OPTIONS Common Uses and Forms

46

EASE AWAY ECZEMA Help for Hives and Itching

LIGHTER FARE

Slow Cooked Arctic Char

Finding Balance During Change

Symptoms and Treatments

COOKING WITH FRESH HERBS

A Healthy Way to Spice Up Your Life

LIFE IN TRANSITION

9

Nutrients for Heart Health

MEET MORINGA

WARMER DAYS

Healthy Spring Beginnings 34

Lyme Disease Prevention

FUN IN THE SUN

40

Being At Your Best

SPRING SPRUCE UP

38 4 42 45

Editor’s Note Hot Off the Shelf Classifieds & Training

HEALTHY DIRECTIONS | healthydirections.ca Spring 2018 5

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WOMEN’S HEALTH

Life in Transition

By Olivia Rose, ND

There are a number of physical and psychological changes that women experience around the time of menopause. Find your balance with yoga, dietary changes and herbs during this natural transition.

The onset of menopause can vary between the ages 40 to 58 where 51 is the average age of menopause in North America.

You are considered to be in menopause when menstrual bleeding has been completely absent for 12 months.

Olivia Rose graduated from the University of Guelph with a Bachelor of Science Honours degree in Nutritional and Nutraceutical Sciences.

In 2006, she graduated from the Canadian College of Naturopathic Medicine. Rose has a clinical focus on women’s health, infertility, weight loss, digestive and immune health. Rose is registered with the College of Naturopaths of Ontario. She is also an active member of the Canadian Association of Naturopathic Doctors and the Ontario Association of Naturopathic Doctors.

For more information visit www.oroseND.com.

Once in menopause, the function of your ovaries which primarily produce the hormones estrogen, progesterone and androgen ceases.

However, also at this time, many women begin to suffer from menopausal symptoms such as hot flashes, night sweats, anxiety, depression, insomnia and vaginal dryness. The good news is there are many natural and holistic ways to manage menopausal symptoms, many of which have been used for centuries around the world.

Stretch to Reduce Stress

It is never too late to take up yoga practice as part of your exercise routine. However, if you are a newcomer to yoga, you will have to find a class for beginners. Regular yoga practice has been proven to improve joint mobility, promote good sleep quality and calm stress.

Chronic stress patterns are associated with a worsening of menopausal symptoms. An important aspect of yoga is the holding of special poses or asanas.

The breathing and meditation in yoga can also promote a sense of calm.

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Avoid Caffeine & Alcohol

Both caffeine and alcohol stimulate and irritate the nervous system. It would be best to avoid or at least reduce the consumption of these beverages if you are prone to night sweats and hot flashes. Caffeine is a common trigger for hot flashes.

Caffeine is not just in coffee. You can find it in tea, chocolate, and in some medications. If you are a consistent coffee drinker, try weaning yourself off of coffee by slowly cutting back. Instead of coffee, increase your water and electrolyte intake and try herbal tea.

Your favorite alcohol beverage can also be wreaking havoc on your menopause symptoms. Alcohol dilates your blood vessels and increases your body temperature, both of which can increase night sweats, which is basically a hot flash at night while you sleep.

Unfortunately, alcohol can also reduce the length and quality of your sleep when consumed on a regular basis.

Dong Quai

Dong quai is a popular female herb used in Chinese medicine for the treatment of irregular menstruation, hot flashes and vaginal dryness.

Known as the female ginseng, it is a hormone balancer and scientists believe it may contain mild estrogen-like qualities and work to stabilize your blood vessels,

reducing hot flashes and decreasing vaginal dryness. It also contains the B vitamin, folate. As a stand-alone treatment, folate has been shown to reduce the frequency and severity of hot flashes.

Rehmannia for Stress

Rehmannia is a perennial herb used in Chinese medicine to support healthy stress response. The adrenal glands are two tiny units of cells which sit on top of each kidney.

These tiny glands produce stress hormones such as cortisol and norepinephrine when your body is under stress. In circulation, these hormones increase the pulse rate and blood pressure which can trigger the onset of a hot flash.

Rehmannia can help your body in times of prolonged stress by nourishing the adrenal glands and reducing any exaggerated stress responses. It has the potential to reduce the frequency and intensity of menopausal symptoms.

Harmony Menopause

Harmony Menopause and Harmony Menopause Max are multi herbal formulas featuring rehmannia with a supporting cast of herbs including dong quai and chaste tree. Both offer natural relief from hot flashes, sleeplessness, irritability and night sweats without side effects. Relief from common discomforts during this inevitable climacteric stage in life is possible.t

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For confidence through menopause

Take Harmony Menopause

“

I just love Harmony! I have really noticed a positive difference, I

finally feel like me again. Harmony Menopause helped me with the transition into menopause, I felt so much more myself.

Thank you Harmony!

Ange Shaw Harmony Customer

”

Harmony Menopause is a synergistic blend of 6 herbs, plus Vitamin D3, Calcium and Magnesium. This nourishing formula helps support women during hormonal changes and helps relieve symptoms of menopause and perimenopause, such as: • • • • • •

Hot flushes Irritability Fatigue Sleeplessness Night sweats Muscle aches

Contains higher* doses of Rehmannia traditionally used to relieve: hot flushes & night sweats *Than original Harmony Menopause

For relief of intense hot flushes and night sweats, try Harmony Menopause Max Find a list of stores stocking Harmony at takeharmony.ca/where-to-buy/ For more information call us on our toll free number: 1-888-464-6775

HarmoI ny

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Always read the label. Use only as directed. If symptoms persist consult your healthcare professional.

Available at Natural Health Stores Nationally

info@martinandpleasance.ca Toll Free: 1-888-464-6775

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t s Br mooorning

you with

NEW

PROBIOTIC CEREALS Available in 3 delicious flavours!

A plant powered nutrient dense probiotic cereal with gluten free sorghum flakes 1 billion probiotics per serving A good source of fibre Available at your favourite health or grocery store Visit us at www.organictraditions.com

FOOD

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FOOD PASSIONS

BLEND IT C-GREEN SMOOTHIE Smoothies are an easy, delicious and healthy way to help achieve good health. And, a fabulous way to add more veggies into your diet!

Makes 1 Serving

Ingredients 3⁄4 cup 1 cup 1⁄2 1 tbsp 1 tbsp

apple juice chopped spinach avocado chopped fresh parsley chopped watercress

Directions

1) In a blender, combine apple juice, spinach, avocado, parsley and watercress.

2) Secure lid and blend (from low to high if using a variable speed blender) until smooth. Serve.

Courtesy of “The Smoothies Bible, 2nd Ed.” by Pat Crocker © 2010 www.robertrose.ca Reprinted with permission. Available where books are sold.

APPLE CARROT CUCUMBER SMOOTHIE Because cooking destroys some nutrients, try smoothies made with milder-tasting raw vegetables, such as celery, carrots, cucumbers, eggplants or zucchini.

Makes 1 Serving

Ingredients 1⁄4 cup 1 tbsp 1 1⁄2

apple juice freshly squeezed lemon juice carrot, cut into chunks cucumber, cut into chunks

Directions

In a blender, combine apple juice, lemon juice, carrot and cucumber.

Secure lid and blend (from low to high if using a variable speed blender) until smooth.

Courtesy of “The Juicing Bible, Second Edition” by Pat Crocker © 2011 www.robertrose.ca Reprinted with permission. Available where books are sold.

HEALTHY DIRECTIONS | healthydirections.ca Spring 2018 9

FOOD

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FOOD PASSIONS

BLEND IT MIXED BERRY PROBIOTIC BLAST Probiotics are the good bacteria in fermented foods like kefir and yogurt. They help to populate your gut with immune-boosting, supportive microorganisms. Adding a prebiotic like oats, a fiber-rich food that probiotic bacteria love, helps your good bacteria thrive.

Makes 2 Servings Ingredients 1 cup 1⁄2 tsp 1⁄4 cup 1 2 cups

Courtesy of “300 Best Blender Recipes Using Your Vitamix®” by Robin Asbell © 2017 www.robertrose.ca Reprinted with permission.

Available where books are sold.

plain kefir vanilla extract large-flake (old-fashioned) rolled oats large frozen banana frozen mixed berries

Directions

1) Place the kefir, vanilla, oats, banana and berries in the blender. Secure the lid, remove the lid plug and insert the tamper. With the switch on Variable, select speed 1 and turn the machine on.

2) Gradually increase the speed to 10, using the tamper to push the ingredients into the blades, then flip the switch to High and blend for about 20 seconds or to the desired consistency. Serve immediately.

Tip

Frozen berries make the smoothie thicker and more like a milkshake, but if you have fresh ones, go ahead and celebrate the season by using them.

LIQUID SALSA Widely known, and at the halfway point on the Scoville Heat Unit Scale, Jalapeños lend a rich flavour to dishes.

Makes 1 Serving

Ingredients 2 1 1⁄4 6 1⁄2

tomatoes fresh jalapeño pepper onion sprigs fresh cilantro lime

Directions

Courtesy of “The Juicing Bible, Second Edition” by Pat Crocker © 2011 www.robertrose.ca Reprinted with permission.

Available where books are sold.

Using a juicer, process tomatoes, jalapeño pepper, onion, cilantro and lime. Whisk and pour into a glass.t 10 Spring 2018 HEALTHY DIRECTIONS | healthydirections.ca

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Organic, natural and wild, Just Juice® Wild Blueberry juice delivers all the goodness from unspoiled nature. Our juice is free of herbicides, pesticides, added colours or flavours, because it is “just juice”…nothing added, nothing taken away.

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Isn’t allergy season fun?

Bell Lifestyle offers powerful natural formulations to balance your histamine responses and help support your respiratory health and allergy defences. So cheer up. Help from Bell is available in select health food stores all across Canada.

Our Allergy Relief™ formulation includes Lobelia, Quercetin, and extracts of Lemon balm, Holy Basil, Perilla, Rosemary, Sage, and Peppermint. * Results may vary.

BellLifestyle.ca

1-800-333-7995

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SPRING CLEANING

Purge Your Pantry Time for spring cleaning?

Why not start in your kitchen?

Adopting these simple changes may help reduce your cancer risk.

By Rosanna Lee, RD Diet and lifestyle are key controllable factors that can reduce risk for cancer down the road. According to the Public Health Agency of Canada, 45% of Canadian women and 49% of Canadian men will develop cancer during their lifetimes.

Sadly, the risk for cancer only increases with age, which means we need to pay greater attention to our everyday habits and what we keep in our cupboards.

Salty, Preserved Foods

Non-perishable foods are great for a rainy day, but not when they’re laden with high amounts of salt.

Why take away something that tastes great, has an amazing shelflife and could potentially save you from a zombie apocalypse? High intakes of salty preserved foods may pose a risk for stomach cancer.

Scientists from Japan and Korea have discovered that salt can damage the stomach lining and cause lesions, which if left untreated, could become stomach cancer. Helicobacter pylori (commonly known in the medical world as H. pylori) could also develop from the untreated lesion and cause cancer. At this point, the research is preliminary.

“

”

Why take away something that tastes great, has an amazing shelf-life and could potentially save you from a zombie apocalypse?

However, there is no harm in reducing your sodium intake for other beneficial health reasons.

Those include reducing your blood pressure for better heart, renal, and diabetic health! But, if you’re adamant on sticking to your beloved non-perishables, choose those preserved with less salt, or ones kept in water or vegetable oil.

For example, many canned vegetables, fish, poultry, meats and alternative protein products today are reformulated to have lower sodium levels and are now preserved using aseptic packaging methods.

If you are not sure what is considered a low sodium product, look at the ingredients list. If salt is listed as the second or third ingredient, then chances are you have a higher sodium product.

Another strategy is to use the Nutrition Facts panel to your advantage and look for 5% or less of your Daily Value (DV) per serving from sodium. Although the DV is a good starting point, a better method would be to count the

actual amount of sodium you consume using the listed milligrams from the nutrition facts panel. The reason for this is you may eat more than one serving, in which case, your DV would not be an accurate reflection of intake.

Front-of-pack nutrition labels can also provide helpful hints when searching for a better product.

Where possible, go for items advertised as: free of sodium or salt, low in sodium or salt, or no added sodium or salt.

Another suggestion when choosing the best food product is to do what you might do when you’re shopping for clothes and make-up on a budget – to look for great dupes. In this case, we want healthy dupes! Products like canned vegetables could be easily replaced with flash-frozen vegetables. Herbseasoned, frozen fish filets are a good dupe for regular canned fish.

For all canned products, always try to choose the sodium reduced version if the option is there. Keep in mind the 2,300 mg (6 g or 1 tsp) recommended sodium limit per day. uuu

Rosanna Lee, RD, MS, MHSc, PHEc., is a Canadian and USA trained registered dietitian, professional home economist and health communications specialist currently practicing in Toronto.

Her diverse interests include community nutrition education, public health advocacy, research, cooking, social entrepreneurship, media and social media, and mobile application technologies. Get in touch with Rosanna via LinkedIn: https://www.linkedin.co m/in/rosanna-lee1b379b23

HEALTHY DIRECTIONS | healthydirections.ca Spring 2018 13

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adverse health effects. Studies have found BPA’s link to cancer, diabetes, cardiovascular diseases, obesity, and endocrine-related disruptions on the body, including female and male infertility.

Luckily, a growing number of manufacturers today are storing food products in BPA-free cans, bottles and containers. Often, “BPAfree” is listed on the product label or on the manufacturer’s website. If this information is not available, exercise your right to contact the organization to inquire.t References

1. Public Health Agency of Canada. (2017). Chronic diseases: Cancer. Retrieved from www.canada.ca/en/public-health/services/chronicdiseases/cancer

Processed Meats

Studies have found a correlation between high red meat and processed meat consumption with an increased risk for colorectal cancer. Shelf and fridge-stable meats like corned beef, cured ham, salami, pepperoni, and canned sausages are some of the most popular processed meats found in households.

Other than the high sodium content within these foods, preservatives like nitrites (scientifically known as sodium nitrite) may also exist. Sodium nitrite itself is a salt and an anti-oxidant. It is used to ensure food safety and to maintain the meat product’s aesthetic appeal. Nitrites contribute to the pinkish colour of cured meats, create a distinct flavour profile, and control the shelf-life of the product. It also acts as an antimicrobial agent against Clostridium botulinum (commonly known as botulism). According to several research studies, nitrites can promote cancer growth. Therefore, portion size and the frequency of consumption of these products should be considered. Where possible, opt for fresh or minimally processed meats to get the most nutritional benefit.

Artificial Sweeteners

A few animal studies have found possible links between high intakes of artificial sweeteners (e.g. saccharin, aspartame, sucralose) and cancer. However, subsequent

follow-up studies did not provide very clear evidence that artificial sweeteners were associated with cancer in humans. More randomized controlled trials with human subjects are needed to verify these mixed findings. Typically, with sweetener consumption, the average person does not exceed toxic levels.

Dried Seafood Products

Seafood harvested from waters contaminated with polychlorinated biphenyls (PCBs) and dioxins may have been used to produce your favorite seafood products and snacks. These two toxic chemicals are known to cause carcinogenesis (the initiation of cancer development in cells) based on past human studies. The presence of dioxins was found in multiple animal studies to cause liver, thyroid, upper aerodigestive tract and skin tumors, and cause lung cancer and non-Hodgkin’s lymphoma in human studies. When unsure, always get into the habit of doing your research to find out what’s in your food.

Foods Packaged with BPAContaining Materials

Among the concerns with food products today is the packaging it comes in. Bisphenol A (a.k.a. BPA) is traditionally used to line cans and plastic bottles to prevent corrosion and deterioration, while upholding food quality. However, even having low levels of BPA in one’s system has been associated with

14 Spring 2018 HEALTHY DIRECTIONS | healthydirections.ca

2. World Cancer Research Fund International. (2016).

Salt: Shaking up the link with stomach cancer. Retrieved from www.wcrf.org/int/blog/articles/2016/04/salt-shakinglink-stomach-cancer

3. Cancer Council. (2015). Salt and cancer. Retrieved from www.cancercouncil.com.au/2459/cancerprevention/diet-exercise/nutrition-diet/fruit-vegetables/salt -and-cancer-2/ 4. Canadian Food Inspection Agency. (2016). Sodium (salt) claims. Retrieved from www.inspection.gc.ca/food/labelling/food-labelling-forindustry/nutrient-content/specific-claim-requirements 5. EatRight Ontario. (2017). Lowering your risk of cancer: What about specific foods? Retrieved from www.eatrightontario.ca/en/Articles/Cancer-/Loweringyour-Risk-of-Cancer-What-about-Specific.aspx

6. Canadian Meat Council. (2018). Nitrite in cured meat products. Retrieved from www.cmc-cvc.com/en/nutritionhealth/nitrite-cured-meat-products

7. WebMD. (2017). The facts about bisphenol A. Retrieved from www.webmd.com/children/bpa#1 8. Breastcancer.org. (2018). Exposure to chemicals in plastic. Retrieved from www.breastcancer.org/risk/factors/plastic

9. National Cancer Institute. (2016). Artificial sweeteners and cancer. Retrieved from www.cancer.gov/aboutcancer/causes-prevention/risk/diet/artificial-sweeteners-fa ct-sheet#q1 10. Cancer Investigation. (2009). Carcinogenic food contaminants. Retrieved from www.ncbi.nlm.nih.gov/pmc/articles/PMC2782753/#

11. Agency for Toxic Substances & Disease Registry.

(2016). Retrieved from www.atsdr.cdc.gov/csem/csem.asp?csem=30&po=10

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Cooking with Fresh Herbs

By Angela Wallace, MSc, RD

Looking to spice of your life? Why not start in the kitchen? Herbs and spices are a great way to make your meals tasty. More importantly, they provide our bodies with added nutrients and health boosting benefits.

Fun Facts About Herbs and Spices They all originate from plants.

All herbs and spices originate from some form of plant (flowers, barks, seeds, roots, etc.).

They are rich in antioxidants.

Herbs and spices contain powerful antioxidants, in fact most contain more than fruits and vegetables. Antioxidants protect our bodies from stress and reduce inflammation. Diets rich in antioxidants have been linked to reduced risk of chronic disease (like cancer and heart disease).

They have medicinal properties.

Herbs and spices have been used traditionally for medicinal purposes, including their antibacterial and anti inflammatory properties.

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Herb Highlights

How can you get more herbs in your diet?

Basil is a versatile herb that can be added to pretty much any dish. It’s best known as the main ingredient in Pesto Genovese, in a salad with sliced tomatoes, fresh mozzarella and black olives, but also makes a great addition to dips, butters, and dessert. Sprinkle on pizza or pasta, or add to vanilla ice cream with fresh strawberries or a lemon and basil sorbet served between dinner courses. In addition to its versatility in recipes it also has antibacterial properties and has been associated with fighting bacteria, viruses and chronic disease.

Growing your own herbs can be easy and requires very little space. You can grow them outdoors or on a windowsill in your kitchen. You can even buy pots at your local grocery store.

1. Basil

2. Rosemary

This antioxidant rich herb is a great addition to meat marinades, bread stuffing for pork and veal, olive oil infusions with balsamic vinegar as a bread dipper. Also very nice in sweet applications such as short bread with Asiago Cheese and hot pepper flakes to be used with pate and cheeses.

Grow your own this spring and summer.

Add them to most meals.

Herbs and spices add flavour to your meals. Add them to your cooking to spice things up, even if you just add it as a garnish (e.g., bean and rice dish garnished with fresh parsley).

Keep dry and fresh versions available.

Having fresh and dry options available will help you use these in your cooking more often. If you grow your own, freezing herbs in ice cube trays allows you to enjoy your fresh herbs all winter long. Simply mince your herb, place in ice cube tray and top with some water or olive oil and freeze.t

3. Mint

Many applications, including savoury (lamb marinades, added to vegetables such as peas), in salads with watermelon and feta cheese, tzatziki dip, Middle Eastern, Greek and Indian recipes.

Also wonderful as a tea – refreshing and energizing. Fun fact: mint has been traditionally used to calm the digestion system and relieve nausea. So, the next time you are feeling bloated or nauseous try a mint infused tea.

4. Parsley

Parsley is a versatile herb that can be used in many different dishes. It is a great addition to salads, soups, smoothies, sauces or used as a garnish for any meal. It is rich in vitamins and minerals (vitamin A, C, B, calcium, iron etc.) and known for it’s anti inflammatory properties.

5. Sage

A much more powerful herb – a little goes a long way. Traditionally used in bread stuffing for roast pork or turkey, topping for “Veal Saltimbuco” and in a hot butter sauce for gnocchi (my favourite). Sage has both antioxidant and anti-inflammatory properties making it a great herb to add to meals to support your health. In fact, sage has been linked to its cognitive boosting properties such as, improved memory and recall abilities.

BASIL PESTO

GREEN SMOOTHIE

Basil is traditionally used in pesto, but it is fun to experiment with different herbs, oils, nuts and even seeds. Try cilantro with cashews and lime juice, using peanut or avocado oil.

Visit: healthydirections.ca

Ingredients

4 cups of fresh basil Garlic cloves (optional or to taste), 1 – 4 cloves 1 cup nuts or seeds of choice (usually toasted pine nuts) 1 ½ cups of grated cheese, if desired 1 ½ cups of oil of choice Sea salt and freshly ground pepper to taste

Directions

Put all ingredients except the oil into food processor and process until finely chopped.

Drizzle in the oil and continue processing until desired consistency.

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. www.eatrightfeelright.ca

HEALTHY DIRECTIONS | healthydirections.ca Spring 2018 17

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GET PUMPING!

Being Young at Heart

The heart is one of the most fascinating organs. It pumps about 2,000 gallons of blood each day throughout our bodies, so it’s important we protect our heart.

By Laurel Sterling, MA, RD, CDN

Heart disease includes coronary artery disease, atherosclerosis, hypertension, atrial fibrillation, arrhythmias, angina and others. Heart disease is complex and can be the result of many different factors, including diet, smoking, alcohol consumption, exercise, maintaining proper weight, stress, medications, pollutants, and genetic predispositions.

Many cases of heart disease can be prevented or controlled by making certain lifestyle changes, including looking at more comprehensive lab tests and taking specific heart healthy nutritional supplements. For those who are at a higher risk of heart disease, it’s important to mention that we look beyond routine lab tests, which provide us with total cholesterol, HDL, LDL, VLDL and triglycerides. We should also look at lipoprotein (a) (considered higher risk than LDL), homocysteine (a strong oxidant), creactive protein (a sign of inflammation), and fibrinogen (a clotting indicator).

Board-Certified Cardiologist Dr. Stephen Sinatra, is a very prominent figure in the cardiovascular arena. He believes that cholesterol is not the most important factor in heart disease, but that high homocysteine, c-reactive protein and lipoprotein (a) are more indicative of heart disease and that reducing these decreases inflammation.

Nutrients for Supporting

Heart Health

Fish oil provides many heart health benefits, including promoting healthy blood clotting, normal heart rhythm, healthy blood triglycerides (circulating blood fats), normal blood pressure, and blood vessel health. The omega-3s in fish oil support the immune system by assisting in reducing inflammatory markers and overall inflammation.

Vitamin D deficiency, more traditionally associated with bone and muscle weakness, may also increase the risk of cardiovascular disease. Low 25-hydroxyvitamin D levels are linked to cardiovascular disease risk factors such as hypertension, obesity and diabetes, as well as major cardiovascular events such as stroke and congestive heart failure.

Research over the past several years shows how valuable vitamin K is in supporting healthy cardiovascular function, blood flow and bone and teeth calcification. Vitamin D3 is important for calcium transport and absorption to keep calcium off the arteries, and vitamin K2 as MK-7 is critical for the formation of a strong bone matrix.

Magnesium is important for more than 350 enzymatic processes in our bodies. It assists in immunity, insomnia, depression, irritability, rapid heartbeat, regulating blood

18 Spring 2018 HEALTHY DIRECTIONS | healthydirections.ca

pressure, relaxing smooth muscles, regulating blood sugar, and so much more.

Magnesium is extremely important for muscles, and the heart is a crucial muscle.

Vitamin E, is an important antioxidant that protects our tissues. Vitamin E has emerged as a potent anti-inflammatory nutrient, protecting against heart disease and other inflammatory disorders. This fat-soluble vitamin is uniquely suited to intercept free radicals, and protects the fats in low density lipoproteins from oxidation.

There are many important nutrients that support heart health. What you decide to incorporate and how much you should take is best determined by a health care provider.

A special note to those who may already be on heart medications is to check with your naturopath or family physician, as many of these nutritional supplements are mild blood thinners or mild clotting agents and may not be able to be taken with certain anticoagulant medications. t References:

1) Lee and others, “Vitamin E in the Primary Prevention of Cardiovascular Disease and Cancer “The Women's’ Health Study: a Randomized Controlled Trial” JAMA, 2005: (294) 56-65 University of Texas Southwestern Medical Center

Spring Edition 2018.qxp_August/Sept 2015 2018-04-04 9:30 PM Page 19

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Spring Edition 2018.qxp_August/Sept 2015 2018-04-04 9:30 PM Page 21

PRODUCT PROFILE

Meet the Green Superfood with More Chlorophyll than Wheatgrass

By Catherine Moore

If you’re following health trends, chances are, you’ve heard of Moringa oleifera. Moringa is a nutrient packed green superfood for the health-conscious and the ethically-minded. Traditionally known as the “tree of life,” its leaves are ground into a greens powder or can be taken in convenient capsule form.

With over 92 nutrients, 46 known antioxidants and 18 amino acids, moringa ranks with wheatgrass, kale, spirulina and chlorella. In fact, moringa contains more chlorophyll than wheatgrass and more known nutrients per gram than any other food.

Health Benefits of Moringa

Hundreds of clinical studies have investigated moringa as a natural medicine and a source of potent phytochemicals for potential use to treat disease. Moringa may offer health benefits for: ● anemia ● arthritis ● asthma ● cancer ● diabetes ● ulcers ● inflammation ● bacterial, fungal and viral infections

Moringa has other uses. It may help aid to: ● reduce swelling ● reduce hypertension ● relieve stress ● protect the nervous system ● boost the immune system ● increase breast milk production

Every part of the moringa tree can be used medicinally, from its roots to its leaves. In developing countries, moringa is cultivated to fight malnutrition and the seeds are used

to purify water. Moringa is easy to grow in dry and harsh conditions without pesticides, which makes moringa incredibly sustainable.

The seeds of the moringa tree also have health and beauty benefits. When coldpressed, moringa seed oil is a moisturizing skin treatment that many people use for relief from skin conditions, including acne, psoriasis and eczema.

How to Choose the Right Moringa

Not all moringa is cultivated and in the same way. The soil it grows in can be depleted or contaminated. If the leaves are left to dry in the sun, they are exposed to allergens and dust. If dried in the shade, they’re susceptible to mold or fungus. Choose one cultivated in optimal conditions. Look for moringa that is raw, organic, non-irradiated, non-GMO and free from preservatives.

SuperLeaf Moringa is a Canadian brand grown in Nicaragua at a certified organic farm, where the growing and drying techniques have been perfected. The soil is repeatedly tested and proven free from heavy metals and contaminants.

The farm is fertilized with mineral-rich volcanic ash and organic compost. Once the leaves are picked, they are washed in ozone water which destroys microorganisms, yet leaves no chemical residue. Leaves are dried at low temperatures in a rotary stainless-steel dryer, to preserve nutrients.

SuperLeaf Moringa contains no binding agents, gluten, dairy or sugar. SuperLeaf Moringa is a brand backed by rigorous quality control and commitment to delivering the purest, most nutritious moringa.

Green for You, Green for the Planet

Every purchase of SuperLeaf Moringa also benefits Organics 4 Orphans (O4O), a grassroots NGO in Africa supporting communities through sustainable small-scale farming. To date, O4O has trained 1,000 community leaders to grow sustainable, nutrient-rich, organic food and natural medicine in 20 countries and over 300 communities.

The moringa tree is among the natural medicinal plants cultivated by O4O. While SuperLeaf Moringa is not sourced in Africa, the moringa grown by O4O directly supports local communities. They use it as a nutrientdense food and natural medicine. When you buy SuperLeaf Moringa you’re supporting grassroots, organic agriculture and sustainability in some of the world’s poorest countries.That makes SuperLeaf Moringa a very green choice!t References:

1) Bolton, Linda and O’Byrne, Anna The Moringa Breakthrough: What We Know About The Miracle Tree Could Change Your Health, December 2016, pg.18

HEALTHY DIRECTIONS | healthydirections.ca Spring 2018 21

Spring Edition 2018.qxp_August/Sept 2015 2018-04-04 9:30 PM Page 22

CANCER CARE Full-Circle Prevention and Support

By Doug Cook, RD

Prevention, early detection, staying well during treatment and managing symptoms are all part of cancer care full-circle.

Cancer is not a single disease. There are in fact, more than 200 types of cancer with many possible causes. Genetics, lifestyle choices, various infections, environmental and certain industrial exposure can all play a role in influencing a person’s risk for developing cancer. Because not all cancers are the same, there isn’t just one screening process, test or treatment.

There will be different approaches for different cancers and for the different people cancer affects. This is not a bad news story but rather a good news story. Why? There’s a lot that each of us can do to greatly reduce our personal risk for cancer.

Prevention

According to the World Cancer Research Fund, a whopping 70% risk reduction can be achieved with a healthy diet, being physically active, maintaining a healthy body weight, not using any tobacco products and following the guidelines for alcohol consumption if you

choose to drink. Let that sink in for a second, a 70% risk reduction. Those are some great odds, you can’t stand to ignore.

Activity

Embracing physical activity guidelines from various health agencies could help to prevent one-third of the annual 7.6 million cancer deaths worldwide according to the WHO. Physical activity has a significant role in this regard. Exercise is known to help reduce inflammation, support immune function and improve insulin sensitivity all of which helps to prevent cancer development in the first place by improving how cells use energy.

Those 18 years of age and over are recommended to get a total of 150 minutes, or 2 ½ hours, of moderate intensity physical activity throughout the week.

Food

It should go without saying that a diet based on wholesome foods is the cornerstone for reducing the risk for cancer. Forego being overly concerned with organic versus nonorganic, or fresh versus canned. According to the World Cancer Research Fund and the American Institute for Cancer Research’s report Food, Nutrition and Physical Activity, and the Prevention of Cancer: A Global Perspective, which reviewed over 7,000 studies worldwide on lifestyle and cancer have made it clear.

22 Spring 2018 HEALTHY DIRECTIONS | healthydirections.ca

When it comes to diet and cancer the following is what matters:

• Eat more plant foods: whole grains, nuts and seeds, fruits and vegetables, and pulses (chickpeas, lentils and beans) • Limit alcohol, if you choose to drink

• Limit foods and drinks that promote weight gain (high calorie foods with added sugars and refined fats, highly processed) • Limit red meat (300 g or 11 oz per week) and processed meats

Everything else is nuanced: garlic versus onions, tomatoes versus carrots. It’s undisputed that it’s the overall dietary pattern, the sum of all your food choices, that increases or decreases risk for cancer.

Early Detection Screening

The purpose of screening is to find evidence of cancer in its earliest stages to reduce the risk of it progressing even before there are any symptoms. If you have a strong family history, personal risk factors like certain exposures, age etc, for a specific cancer then screening can be part of your regular medical care for cancers such as skin, prostate, testicular, breast, colorectal, and cervical.

Spring Edition 2018.qxp_August/Sept 2015 2018-04-04 9:30 PM Page 23

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Vaccines

The purposes of vaccines is to stimulate the immune system to fight diseases caused by viruses. Viruses associated with certain cancers are HPV and cervical cancers although HPV is also associated with anal, vaginal, vulvar, penile and some oral cancers, as well as, hepatitis B and some types of liver cancer.

Staying Well During Treatment

Cancer treatment can significantly increase the risk for malnutrition. Treatment can cause symptoms that can interfere with eating and how well we digest and absorb the nutrients in food. The ultimate goal is to prevent weight loss by preserving muscle and body fat, prevent dehydration and provide sufficient amounts of vitamins and minerals to support healing, the immune system and normal functioning of the body.

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Feelings of fullness:

• Eat small, frequent high energy/protein meals & snacks • Avoid gas-producing foods

• Avoid/limit high fiber foods

• Chew foods well, eaten slowly in a relaxed environment

Doug Cook, RD, MPH is an Integrative & Functional Nutritionist and Registered Dietitian. Doug’s practice focuses on digestive, brain & mental health, as well as, anti-aging nutrition. 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). Learn more. Visit his website: www.dougcookrd.com

Controlling Nausea:

• Bland foods at room temperature are better tolerated than hot foods with intense odours and flavour • Sip fluids throughout the day

• Eat small amounts of food every 1-2 hours

• Eat nourishing foods as tolerated, maximize those times to get nutrition • Avoid spicy foods

• If food odours make nausea worse, choose cold or room temperature foods

Reducing Risk After Treatment

Eating well after treatment to reduce the risk for recurrence is the same as eating to reduce cancer risk in the first place.

Focus on a variety of minimallyprocessed, whole foods and include more plant foods. This does not mean someone has to become vegetarian or vegan. Where Canadians miss the mark is by simply not eating enough of them.

Remember that plant foods are not just fruits and vegetables but also include: quinoa, oatmeal, dark rye bread, chickpeas, lentils, almonds and flax seeds. It doesn’t take much to tip to odds in your favour when it comes to reaping the benefits.

And to top if all off, it’s still wise to get more vitamin D. Canadians lack this important nutrient and the bulk of the evidence is that it does play a role in cancer prevention.t

HEALTHY DIRECTIONS | healthydirections.ca Spring 2018 25

FOOD

Spring Edition 2018.qxp_August/Sept 2015 2018-08-14 3:42 PM Page 26

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FOOD PASSIONS

LIGHTER FARE

Slow Cooked Arctic Char with brocollini, capers & serrano pepper

I love Arctic char!

Yes, it can be expensive and somewhat hard to find, but it is worth it. Slow roasting the fish in its own healthy juice gives it a buttery texture .

Excerpted from “Bobby Flay Fit: 200 Recipes for a Healthy Lifestyle” by Bobby Flay with Stephanie Banyas and Sally Jackson.

Copyright © 2017 by Boy Meets Grill, Inc. Photographs copyright © 2017 by Ed Anderson. Published in the United States 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.

Spring Edition 2018.qxp_August/Sept 2015 2018-08-14 3:42 PM Page 27

ARCTIC CHAR Contrary to popular belief, broccolini is not baby broccoli; it’s actually a cross between regular broccoli and Chinese broccoli. Arctic char is closely related to salmon and trout—so, if you can’t find it in your local fish store, feel free to substitute either one.

Ingredients

Serves 4

4 tablespoons olive oil 1 garlic clove, thinly sliced 1 pound broccolini, coarsely chopped Kosher salt and freshly ground black pepper 1 serrano pepper, thinly sliced ¼ cup rice wine vinegar 2 tablespoons extra-virgin olive oil 2 tablespoons small capers, drained 1 pound 4 ounces skin-on arctic char or salmon fillet

Directions

1) Preheat the oven to 400°F.

2) In a small saucepan or skillet, heat 2 tablespoons of the olive oil over low heat, add the garlic, and cook until soft, about 2 minutes. Let sit for 5 minutes and then scoop out and discard the garlic.

3) Toss the broccolini with the garlic oil on a rimmed baking sheet and season with salt and black pepper.

Roast until golden brown and crisp-tender, about 15 minutes.

4) While the broccolini is roasting, combine the serrano and vinegar in a small bowl and let sit for 15 minutes.

Whisk in the 2 tablespoons extra-virgin olive oil and the capers and season with salt and black pepper.

5) Transfer the broccolini to a medium bowl, add the vinaigrette, and stir to combine. Let sit at room temperature for at least 15 minutes to allow the flavours to meld.

6) Reduce the oven temperature to 250°F.

7) Brush both sides of the arctic char with the remaining 2 tablespoons olive oil and season with salt and black pepper. Put in a small baking dish and bake until buttery and soft and just cooked through, about 45 minutes.

8) Transfer the arctic char to a platter and spoon the broccolini relish over the top. t

SPICY SEARED CHICKEN WITH WATERMELON SPINACH SALAD This salad is a riot of temperatures, textures, and flavours that work really well together. Serves 2

For the Chicken

2 boneless, skinless chicken breasts (about 6 ounces each) 1 teaspoon red pepper flakes ½ teaspoon garlic powder ½ teaspoon salt ½ teaspoon black pepper 2 tablespoons extra-virgin olive oil

Make the Chicken

For the Salad

4 cups baby spinach 2 cups chopped watermelon ¼ cup finely chopped shallot 3 tablespoons extra-virgin olive oil 2 tablespoons red wine vinegar ½ teaspoon salt ½ teaspoon black pepper ¹⁄³ cup roasted salted pistachios, chopped

Place the chicken breasts between two pieces of plastic wrap and use the flat side of a meat mallet to flatten to a ¼-inch thickness. (You can ask your butcher to do this for you.) Combine the pepper flakes, garlic powder, salt, and pepper in a small bowl. Sprinkle the seasoning over the chicken. Heat the olive oil in a large skillet over mediumhigh heat. Add the chicken and cook, turning once, until browned and cooked through, about 8 minutes. Place the chicken on a cutting board and let rest for 5 minutes. Thinly slice the chicken.

Make the Salad

Combine the spinach, watermelon, and shallot in a large bowl. Drizzle with the olive oil and vinegar. Sprinkle with the salt and black pepper. Toss the salad to coat with the dressing.

Arrange the salad on two serving plates. Top with the sliced chicken, sprinkle with the pistachios, and serve. t

Excerpted from “The Whole30 Fast & Easy” by Melissa Hartwig. Copyright © by Thirty & Co., LLC. Photography © 2017 by Ghazalle Badiozamani. Published Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

HEALTHY DIRECTIONS | healthydirections.ca Spring 2018 27

Spring Edition 2018.qxp_August/Sept 2015 2018-08-14 3:42 PM Page 28

HERBY GREEN OMELETTE This is a super-fast breakfast, filled with fresh herby greens. It will cook in about 3 minutes, so make sure you have all your ingredients chopped and ready before you heat the pan up. Try experimenting with different herbs too: cilantro, chives, basil, arugula, and mint.

Serves 1 Ingredients

2 large eggs, preferably free-range or organic Sea salt and freshly ground black pepper 2 tablespoons finely chopped fresh parsley and/or dill 1 tablespoon coconut oil or light olive oil 2 scallions, finely sliced 2 handfuls of spinach A handful of peas (if frozen, pour boiling water over them in a small bowl to thaw for 5 minutes, then drain)

Directions

1) In a small bowl, whisk the eggs with a pinch of salt, a grind of fresh black pepper, and the chopped fresh herbs, either dill or parsley (or both).

2) Heat the coconut oil or olive oil in a wide frying pan over medium heat, making sure the base of the pan is coated so your eggs don’t stick. Add the eggs and swirl again so you have a thin coating—it should bubble just slightly at the edges. Keep tilting the pan to distribute the egg evenly.

3) Sprinkle with the scallions, spinach, and peas, and cook for about 2 minutes, until the egg is almost dry, then fold over just under half of the egg to cover the greens, leaving a smile of green showing.

Cook for 1 minute more, then slide the omelette out of the pan and onto your plate. t

Excerpted from “The 10-Day Plan to Nourish & Glow: Lose Weight, Feel Great, and Transform Your Relationship With Food.” Text copyright © 2017 Amelia Freer. Photography copyright © Susan Bell.

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

All rights reserved.

28 Spring 2018 HEALTHY DIRECTIONS | healthydirections.ca

SHRIMP-PROSCIUTTO, RED CABBAGE CUPS Delicate bits of crisp-cooked prosciutto are the magic in these shrimp–stuffed cabbage cups.

Ingredients

Serves 4

2 tablespoons extra-virgin olive oil 2 ounces sliced prosciutto, chopped 1 pound peeled and deveined large shrimp 1 red bell pepper, chopped 3 cloves garlic, chopped 2 teaspoons Italian seasoning ½ teaspoon salt ½ teaspoon black pepper ½ cup chopped fresh basil 1 tablespoon white wine vinegar 1 small head red cabbage or Bibb lettuce

Directions

1) Heat the olive oil in a large skillet over medium heat. Add the prosciutto and cook, stirring, until crisp, 2 to 3 minutes. Transfer the prosciutto with a slotted spoon to paper towels to drain.

2) Increase the heat to medium-high. Add the shrimp and bell pepper and cook, stirring occasionally, until the shrimp are almost opaque and the pepper is softened, about 2 minutes. Add the garlic, Italian seasoning, salt, and black pepper. Cook, stirring, until the shrimp are opaque, 2 to 3 minutes longer. Remove from the heat. Stir in the basil and vinegar.

3) Separate the leaves from the cabbage and arrange on a platter.

Spoon the shrimp filling into the leaves, top with the prosciutto, and serve. t

Excerpted from “The Whole30 Fast & Easy” by Melissa Hartwig. Copyright © by Thirty & Co., LLC. Photography © 2017 by Ghazalle Badiozamani.

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

Spring Edition 2018.qxp_August/Sept 2015 2018-08-14 3:42 PM Page 29

PEA & SWEET POTATO FRITTER Fritters can be made with pretty much any vegetable, but I find they work best simply with leftover cooked potatoes or root vegetables.

Ingredients

Serves 2

A small handful of frozen peas 1Ÿ cups leftover cooked sweet potato chunks 1 scallion, finely sliced 1 tablespoon finely chopped fresh parsley (optional) Zest of ½ a lemon Sea salt and freshly ground black pepper 1 egg Coconut or light olive oil, for frying

To Serve

1 poached or soft-boiled egg Âź of an avocado, peeled and sliced A handful of arugula or salad leaves of your choice

Directions

1) In a heatproof bowl, cover the peas with boiling water for 4– 5 minutes to defrost, then drain well.

2) Mash the leftover potatoes and peas with the back of a fork, then stir in the scallion, parsley, lemon zest, salt, and pepper.

Whisk the egg, add it to the mix and stir through.

3) When you’re ready to cook, place a frying pan over a medium heat and add a drizzle of oil. Spoon the mixture into the center of the pan and flatten to create a patty about 4–5 inches across and ½–1 inch deep. Fry for 3–4 minutes each side, or until heated through and starting to turn golden brown.

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4) Meanwhile, poach or boil the other egg to your liking, and serve on top of the fritter, alongside the avocado and salad leaves. t

Excerpted from “The 10-Day Plan to Nourish & Glow: Lose Weight, Feel Great, and Transform Your Relationship With Food.�

Text copyright Š 2017 Amelia Freer. Photography copyright Š Susan Bell. Published by Appetite by Random HouseŽ, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

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Spring Edition 2018.qxp_August/Sept 2015 2018-08-14 3:42 PM Page 30

Treating PMS and Menopause Symptoms with Nutrition

By Julie Mancuso

It was just last month that I woke up at 4 a.m. with agonizingly painful cramps, bloated like a balloon and irritable beyond belief. All I wanted to do is shut the world out and curl up in bed, only to climb out when the crippling PMS symptoms were all gone.

What can women do from a nutritional standpoint to help reduce the frequency and severity of PMS and menopausal symptoms?

PMS

Symptom: Bloating Treatment: Drink plenty of water and avoid salty foods. Salt retains water, making the bloating worse. To compensate for the salt we ingest in our meals, especially when prone to the consumption of eating out and processed foods, water intake must be increased.

Drinking herbal teas such as chamomile, dandelion, peppermint and fennel can help reduce bloating as well. In short, peppermint tea tends to relax the muscles, helping food pass through with greater ease. Meanwhile, fennel is known to aid digestion by stimulating flow, alleviating prolonged bloating.

Symptom: Sleeplessness Treatment: The first remedy for sleeplessness is well-known: avoid caffeine and alcohol, both of which can disrupt sleep.

The next course of action calls for the introduction of foods that induce sleep.

Poultry contains a well-known amino acid called tryptophan—used by the body to produce serotonin, setting the stage for better sleep. Other tryptophan-abundant foods

include, but are not limited to, many nuts and seeds, oats, fish and eggs. All of these foods can form part of a healthy and wholesome diet.

Symptom: Irritability and bad mood Treatment: To combat the blues, begin with a high-quality Vitamin D3 supplement which, if taken regularly, can help regulate mood. The New England Journal of Medicine reports links between Vitamin D deficiency and depression, as do other studies.

As serotonin can drop during PMS, some women turn to sugary sweets that act as a replacement, swiftly providing the serotonin kick. The sugary serotonin substitute leads to the ingestion of calories, often empty ones.

Choose dark chocolate (80% or higher) instead. Chocolate may boost serotonin and, along with tryptophan, produces a calming effect. When eaten, chocolate also contributes to the release of dopamine, a compound associated with pleasurable situations.

When irritable, take a small bite or two, and let dark chocolate do what it does best: make you feel better. Keep in mind that chocolate can be high in sugar, so resort to it on occasion or as a treat.

30 Spring 2018 HEALTHY DIRECTIONS | healthydirections.ca

Eating fatty fish can also help to lift you out of the doldrums by way of omega-3s, which stabilize mood. Flaxseeds perform a similar function.

Poultry contains an amino acid called tyrosine which allows the body to cope with stress more effectively, leading to a better sense of overall well-being.

Menopause

When the menstrual cycles finally come to an end and are absent for a period of twelve months, we start a new chapter in life called menopause, bringing with it a number of its own unique challenges. As with premenstrual syndrome, the symptoms of menopause and their intensity vary greatly from woman to woman.

Symptom: Osteoporosis Treatment: Since estrogen protects the bones, osteoporosis or the thinning of the bones, can set in during menopause—a time when the ovaries are not producing enough estrogen.

To keep osteoporosis at bay, adequate calcium consumption is vital. Calcium can be obtained from a number of sources, the most common of which is dairy. But it can be also be acquired from other foods, namely broccoli, kale, watercress, spinach, collards, sardines, anchovies, salmon and mackerel.

Spring Edition 2018.qxp_August/Sept 2015 2018-08-14 3:42 PM Page 31

Vitamin D3 is the other important nutrient essential to bone health, one that can be obtained fairly easily through adequate sun exposure. When sunlight is limited, we must turn to food itself or a vitamin D3 supplement to procure our daily dose. Egg yolks, salmon, mackerel, herring, trout, sardines and tuna all contain a fair amount of this important vitamin.

Symptom: Weight Gain Treatment: Weight gain occurs during menopause for several reasons: changing hormones, slower metabolism, busy lifestyle, aging, et al. To maintain a healthy weight, implement three fundamental steps:

1. Eat vegetables.

Generally speaking, vegetables contain water, fibre, antioxidants, vitamins and minerals— all essential elements that your body needs to work properly. With a few exceptions, vegetables tend to be low in carbohydrates and calories, allowing you to consume

generous portions worry-free. Think about it this way: by eating more vegetables with every meal, you are more likely to consume fewer starchy carbohydrates, and that in itself can lead to weight loss.

2. Make chicken your protein staple. Chicken, particularly the chicken

breast, is lean and high in protein, making it a great weight loss food. Hormone and antibiotic-free is your best bet. In addition, consuming lean protein with every meal can help stave off hunger, reducing the likelihood of a reach for that unhealthy, coffee break donut.

3. Avoid late evening meals and snacks.

The symptoms of both PMS and menopause are many and varied, as are the numerous remedies that can alleviate the severity of these symptoms. Because the number and intensity of these symptoms vary from woman to woman, it is important to remember what provides relief for one, may not do so for another. It is always wise to consult a qualified health practitioner.

Julie Mancuso is a graduate of the University of Toronto and a registered holistic nutritionist trained by the Canadian School of Natural Nutrition. She has worked as a nutritionist In Toronto and the GTA for over 15 years. Visit: JM Nutrition: www.julienutrition.com

As a general rule of thumb steer clear of eating about three hours before going to sleep, if possible. The reason being, late evening or night snacking prevents proper calorie burn-off, storing them as fat instead.

In addition, people have a tendency to choose sweet or salty snacks late in the evening, consuming much more than they should while absorbed in a movie or the ball game.

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ND NOTES

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Fun in the Sun and LYME DISEASE Prevention

Lyme disease and other tick-borne diseases can be preventable. Be aware of places ticks like best, especially in Spring and early Summer like leafy, wooded areas and overgrown grassy habitats. If you have been outside playing, enjoying nature, or working, remove any visible ticks off your clothes.

Once at home, drying outdoor clothes in the dryer, then washing is also recommended.

By Nahida Jamal, ND, BHSc

Lyme disease is a very old infectious disease, dating back thousands of years. It is an infection caused by the Borrelia burgdoferi bacteria, and is usually found in forest birds and animals. It is transmitted to humans by ticks, which usually feed on the infected animals first, then pass it on through bites. It is present in most of Canada, typically in more rural areas such as camp grounds and forests, but it can also affect those in urban environments.

Taking Precautions

Prevention is critical when it comes to this infection. Minimize the risk of tick bites by dressing appropriately in wooded areas, assessing the body for any bites after being in a tick-prevalent area, and seeking prompt medical treatment should rash or flu-like symptoms develop.

Wear long pants and long-sleeved shirts in wooded areas. Tuck pant legs into socks. Wearing light coloured clothing makes it easier to see ticks. Walk on pathways and trails. Use repellents or natural deterrents on your clothing and, or the skin on the ankles, wrists and neck.

34 Spring 2018 HEALTHY DIRECTIONS | healthydirections.ca

Common symptoms associated with lyme disease can be but are not limited to, a bulls-eye rash surrounding the bite, followed by flu-like symptoms such as fever, extreme fatigue, headaches, jaw pain, joint pain and muscle stiffness. Although rashes are common, it’s estimated that only 30% of lyme patients report experiencing a rash, and only 9% develop the classic “bull’s eye” rash.

Getting Treatment

If left untreated, lyme disease coupled with many co-infections can progress to devastating neurological symptoms including memory loss, inability to concentrate, mild seizures, facial paralysis and extreme body pain, severely damaging one’s health. In the early stages and if caught soon enough, antibiotics may help to decrease the severity of the infection, in conjunction with meeting the unique needs of the body at a cellular level.

Spring Edition 2018.qxp_August/Sept 2015 2018-08-14 3:42 PM Page 35

This type of support stems from natural means such as hydration, good fats, low glycemic index foods, nutritional support attained through diet, as well as nutraceuticals, such as digestive aids, multi vitamins, minerals, antioxidants, antivirals, and of course antimicrobials. Since this is a microbe-borne disease, it is imperative to treat it with powerful agents that can degrade the biofilm which surround the bacteria, and help control the progression of the disease.

A few such antimicrobes to consider are berberine, black walnut and stabilized allicin from garlic.

Garlic has the ability to oxidize heavy metals into a water soluble form. This makes it simpler for the body to remove heavy metals which biofilms adhere to. Additionally, as a preventative measure, if consumed orally, the odour garlic gives off through the skin serves as a tick and flea repellant.

In recent work conducted at the Herbal Research Centre UK run by Dr. Peter Josling, and outlined in a report called There is Hope for Chronic Lyme Disease, researchers concluded that 100% stabilized allicin has proven to be effective against many drug-resistant bacterias including: staphylococcus, streptococcus, MRSA, candida, E.coli, salmonella and H.pylori. It is with this research that stabilized allicin should be considered as part of the treatment plan during any stage of the infection, alongside other antibacterials, antivirals, and antimicrobials. It is imperative to carry out any treatment plan under the supervision of a licensed health care provider.t Nahida Jamal, BHSc, ND is part of the team at Trinity Health Clinic, located in North York / Toronto.

HEALTHY DIRECTIONS | healthydirections.ca Spring 2018 35

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CANCER CARE

2018

Life is a Journey

By Dr. Asa Don Brown, Ph.D, Psychologist

The moment you receive the news you are battling cancer is the moment that your life changes in an instant. Cancer knows no allies nor does it have any enemies.

Cancer’s ruthless actions have no sympathy, compassion, empathy or mercy upon its victims.

Dr. Asa Don Brown, Ph.D., C.C.C., D.N.C.C.M., F.A.A.E.T.S. is an author, speaker, advocate and clinician in Canada and the United States. He provides those he serves, the effective tools for communication, interaction, and essentials for living life abundantly. He has achieved the merits of a PhD in Psychology with a Specialization in Clinical Psychology.

Visit: asadonbrown.com

As a clinician, I have spent countless hours consoling those suffering with a variety of cancers; their loved ones and believe it or not; I have spent an untold number of hours consoling the practitioners and those aiding the victims of cancer.

Tragically, cancer is often thrust upon you without warning or rationale. As we all know, there are cases of cancer that are related to lifestyle and choices; but no one, and I mean no one, deserves it.

Reflection on a Case Involving Cancer

Many years ago, I had a case involving a patient who had been diagnosed with prostate cancer. At the time, the young man was only a few years older than myself. He was a healthy, vibrant and 36 Spring 2018 HEALTHY DIRECTIONS | healthydirections.ca

ambitious person. He had just signed on with a major corporation as an executive, when he received the untimely news that he had been diagnosed.

After the young man was informed of his condition by his primary care physician; he sought out counselling. I soon realized that his desire for therapeutic care was less about the cancer and more about the possibility of his life ending abruptly. Frequently, when we hear the word cancer, it stimulates an automatic response and an assumption of struggling physically and the possibility of an untimely death. Cancer is unlike many other diagnoses for it is plagued with a barrage of stigmas, phobias and human fear.

Be Aware of the Journey

The journey can often feel the most arduous. The hardest part for many is simply the unknown and the unfamiliar. Will I be capable of battling and conquering this disease? What if, I go through the many painstaking procedures and my cancer metastasizes? What if, the chemo is ineffective? Will all of this painstaking work simply be

null and void? Ultimately, how will my loved ones be effected by this process? The thoughts are random and may not always make sense, but do not dismiss them.

You are entitled to having such thoughts.

As your journey continues, you must recognize that you are entitled to any thought, random or not, and you may not always find the answer. You may not answer the “why me” or the unfairness around the disease, but find comfort in knowing that you are not alone on this journey. While such advice may not ease your pain, try finding solace in your meaning of life. Be certain to allow yourself to be vulnerable and to allow others to offer support.

Insulating Yourself

As you follow your path of treatment and care, be aware that you need to insulate yourself from negativity. Believe it or not, you may also find yourself struggling with negative thoughts and entertaining others.

Spring Edition 2018.qxp_August/Sept 2015 2018-08-14 3:42 PM Page 37

Do not allow yourself to go down paths that are self-defeating or of self-doubt.

Remember, you are on a journey of discovery and the most challenging of journeys are filled with the greatest lessons in life.

Never Giving Up

You are like an Olympic athlete. There are days of doubt and self-defeat. You may entertain a barrage of negative thoughts but do not give up and do not lose hope.

1) You may consider creating a bucket list, but this is not to be your final destination.

2) Do not drastically change your daily routines. Routines are our way of finding meaning in life.

3) Positive support is a key element in recovery.

4) Do not allow blame or shame to be an additional part of your condition.

Frequently, people are seeking to find meaning and the causation of his or her cancer.

5) Do not allow the negative thoughts of others or those that you may entertain to plague your thoughts.

6) As many who are suffering from the effects of cancer; you may feel personal guilt or remorse for the way you have lived your life thus far. Do not allow these past events to prevent you from changing and living your life in a positive way. By the way, we have all made mistakes; do not allow your mistakes to define you.

7) Remember to be in tune with your body.

Your body may react in a variety of ways including: sudden weight loss or gain; fatigue; nauseousness; sleep complications; hypo or hyperactivity; chronic headaches and bodily pain; and a variety of other physiological effects. Be familiar with your physical limitations and your overall needs.

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8) Be aware of the psychological and emotional effects of cancer. Depression, suicidal or homicidal thoughts, forgetfulness, irritability, hostility, anger, rage, hopelessness are a few of the possible effects of cancer.

By the way, none of them are unusual responses to battling cancer.

Never Give Up, Never Give In

Those who choose to fight the disease are on a journey. The journey may prove arduous at times, but remember you are like an Olympian with the ultimate prize being your ability to live life. Fight a good fight and prove victorious in the pursuit to overcome.

Being diagnosed with cancer is the ultimate life challenge. When you begin to experience feelings of hopelessness and despair reflect upon this idea. You have it within you, the ability to overcome. Prove yourself the victor in this ultimate triathlon.t

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FOOD PASSIONS

7 GREEN

GLORIOUS GREENS

Shades of

By Emma Wells

Discover the health benefits of seven glorious greens to cook, juice and eat raw.

Learn more about kale, spinach, arugula, bok choy, collard greens, dandelion greens, and beet greens, plus ways to incorporate more of their nutrients into your life.

1. Kale

In a world where healthy eating habits are becoming more and more practiced, it's no secret that kale is good for you. A pioneer food in the eating green movement, kale has been ahead of its time for quite a while. But, aside from the fact that it blends flawlessly well in a smoothie, what makes it stand out as a leafy leader? It is impressively high in both fiber and iron. In fact, it contains more iron than beef! Kale is also filled with vitamin K, which is a proven aid in Alzheimer's prevention and for cognition. If that isn’t enough food for thought, consider its anti-inflammatory and antioxidant properties.

38 Spring 2018 HEALTHY DIRECTIONS | healthydirections.ca

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2. Spinach

Along with kale, spinach ranks high on the popularity scale.

From omelettes, to dips, to salads, to pasta dishes, it can be easily incorporated into breakfast, lunch, dinner, and everything in between. Alzheimer's prevention doesn't stop with kale as spinach contains folate, a vitamin (B9) that is also cognitively beneficial. It is low in sodium and high in potassium, which is the perfect cocktail for blood pressure maintenance. Cooked spinach helps to improve eyesight, and is a natural treatment for macular degeneration.

3. Arugula

You can't spell arugula without A – vitamin A, that is. Both vitamin A and C are prominent in arugula, making it an aid in vision and a defense against the common cold. It is also rich in potassium, which helps build muscle, boost the nervous system, and stabilize blood sugar. Arugula is not only packed with nutrients, but also flavour. Its peppery, and subtly spicy taste makes it a delicious asset in salads and beyond. Eating it raw enhances the benefits of chlorophyll, which helps the body cleanse the liver and improves digestion.

4. Bok Choy

Vitamin A is also present in bok choy, making it another tasty option for improving ocular health. Bok choy is the little green superhero you need during cold and flu season. It is recognized as an immune system booster as well as a perfect addition to any broth-based soup. It’s high levels of vitamin K will also help strengthen your bones.

5. Collard Greens

Collard greens are a vegetarian’s secret weapon as they are packed with vitamin B1, B6, iron, protein, fiber, and calcium.

The vitamin B family helps the body convert carbohydrates to fuel, so collard greens are also a solid source of energy. Best served warm, these nutritious and beneficial leaves are a perfect addition to any veggie dish, soup, or sauce.

6. Dandelion Greens

Dandelion greens and dandelion root are both powerful healers. The greens can be eaten raw or sautéed, and the roots are commonly ingested in the form of tea. Studies have shown that the medicinal benefits of dandelion root include cancer prevention and treatment, and liver protection. Dandelion greens purify blood, settle digestion, and provide many of the same health benefits that their more popular green cousins do by offering fiber, potassium, calcium, and iron.

7. Beet Greens

Beets have many recognized health benefits, but beet greens contain even more benefits than their juicy counterpart. High in glycine betaine, these greens are an aid in stroke and heart disease. They also offer aid for digestion, as beet greens are very high in fiber.t

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Spring Edition 2018.qxp_August/Sept 2015 2018-08-14 3:42 PM Page 40

Spring Spruce-Up

By Cassie Irwin

The buds are blooming again, so why can’t you? Upgrade your nutrition and lifestyle routines so you can step into spring feeling like You Version 2.0!

Shed the Winter Coat

Cassie Irwin is a naturopathic medical intern and Bowen therapist. Get to know Cassie at cassieirwin.ca and follow along on Instagram @cassie.irwin

If your body has grown an extra layer of insulation this winter, you’re not alone. Researchers from Johns Hopkins University have found that people tend to be 5-7 pounds heavier during winter months, likely due to a combination of evolutionary survival mechanisms, seasonal hormonal fluctuations, and lack of sunlight. But by making some easy changes to your meals, you can lighten your load to fit into your pretty spring wardrobe.

We continue to learn more about the importance of balancing blood sugar for weight loss and maintenance. When we eat carbohydrates like grains, vegetables and fruit, they get broken down into sugar in the blood. This causes a release of insulin, which ushers the sugar into our cells so they can use it as fuel. But if we eat simple

40 Spring 2018 HEALTHY DIRECTIONS | healthydirections.ca

carbohydrates like white breads and refined sugar, we develop insulin resistance and sugar piles up in the blood, which is then stored as fat. Not only does this contribute to weight gain, but it also paves the way for type 2 diabetes.

To balance blood sugar and keep the fat away, veer from white bread and grains in favour of whole grains like brown rice, millet, kamut and barley. Because of their high fibre content, these grains break down slowly to avoid blood sugar spikes. Be sure to enjoy lots of vegetables and berries, too. Berries are very high in fibre and have a low glycemic index, meaning they don’t spike blood sugar. A recent study found that blueberries improve insulin sensitivity and may be helpful in preventing type 2 diabetes (Stull 2016).

To rev your metabolism, try adding simple activities to your

day that increase your physical activity, like taking the stairs instead of the elevator. These tiny changes will increase your metabolic demand and encourage fat loss. Even pouring a small portion of black seed oil (Nigella sativa) on your salads, in your smoothie, or on a teaspoon can help! A recent study has found that this seed may have anti-obesity effects, in addition to its range of uses in traditional medicines in the Middle East (Hasani-Ranjbar 2013).

Clear Out the Clutter

Spring cleaning goes for your body, too! Our natural detoxification pathways are burdened by crappy food, environmental toxicants, stress and not enough rest. Ensuring the digestive system is properly digesting and eliminating foods will support the body’s natural ability to detoxify.

Spring Edition 2018.qxp_August/Sept 2015 2018-08-14 3:42 PM Page 41

On top of having anti-obesity and blood sugar lowering properties, black seed oil has been traditionally used to help constipation, diarrhea, and irritable bowel syndrome. We can also nourish the digestive tract by ensuring there’s enough probiotics – or good bacteria – in the gut to make for a friendly environment. Stress and sugar are major contributors to gut dysbiosis, which is an imbalance between good and bad bacteria. Supplementing with probiotic strains like L. acidophilus and B. bifidum can replenish gut flora and improve constipation and diarrhea.

Boost your liver detoxification by incorporating chlorophyllrich greens like wheatgrass, spirulina and alfalfa into your daily routine. These can be found in a greens powder formula at your health food store and added to smoothies or water. Taking it in the morning can also make you feel more energized throughout the day. Look for a product with shelf-stable probiotics included to lighten your supplement load!

Breathe Easy

The kicked-up dust of spring cleaning and the pollen from growing gardens can send the lungs gasping for air. If you suffer from asthma or seasonal allergies, avoid known triggers and take your puffer with you. Talk to a naturopathic doctor about doing an elimination diet to uncover hidden food sensitivities, as well as about taking antioxidants like vitamins E and C and fish oil for its anti-inflammatory effect.

Bonus? That black seed oil you’ve been taking for your digestion and blood sugar may also reduce symptoms of allergic rhinitis and asthma (Kalus et al., 2003), which will have your pocket book clicking its heels in joy! t

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Hasani-Ranjbar, S., Jouyandeh, Z., Abdollahi, M. A systematic review of anti-obesity medicinal plants- an update. J Diabetes Metab Disord. 2013 Jun 19;12(1):28. https://www.ncbi.nlm.nih.gov/pubmed/23777875

Kalus, U., Pruss, A., Brystron, J., et al. Effect of Nigella sativa (black seed) on subjective feeling in patients with allergic diseases. Phytother Res. 2003 Dec;17(10):1209-14. https://www-ncbi-nlm-nihgov.ccnm.idm.oclc.org/pubmed/14669258?dopt=Abstract Stull, AJ. Blueberries’ Impact on Insuslin Resistance and Glucose Intolerance. Antioxidants (Basel). 2016. Nov 29;5(4). https://www.ncbi.nlm.nih.gov/pubmed/27916833

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What You Need to Know About Epsom Salt

What is Epsom Salt?

Most people today are very surprised when you tell them epsom salt is magnesium sulfate, the most gentle form of magnesium on your skin. They can tell you, their mother or grandmother have always used epsom salt as a home remedy in the bath to relieve sore muscles and joints.

Doctors have been recommending epsom salt to patients for centuries, and for good reason. It works! Like trees in an orchard, people need these ever important minerals to thrive. Magnesium is responsible for many processes in the human body including the release of specific enzymes and the contraction of muscles. Magnesium sulfate applied to the skin can help alleviate a number of conditions, from eczema to tired muscles. Sulfate has a role in forming joint proteins, which can help patients with joint pain caused by arthritis and other jointrelated conditions.

Where does it come from?

Magnesium sulfate heptahydrate comes from two sources; man made salts manufactured in a chemical plant by mixing sulphuric acid and magnesium oxide, or natural epsom salt made by Mother Nature, which comes from a unique geological deposit. Ask the question. Which type of Epsom salt you would prefer to put on or in your body?

Health conscious consumers will want the real natural Epsom Salt with 50% fewer secondary trace minerals.

101 Uses

Epsom salt is used in organic agriculture, food processing and medicine. For example, in agriculture, Epsom salt is important for the soil as it is rich in both magnesium and sulfur, which are critical for healthy plant growth.

In food processing magnesium is used as a nutrient, flavour enhancer and used in the fermentation process of beer. In medicine,

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PRODUCT PROFILE

Ease Away Eczema, Psoriasis, Hives and Itching

By Cyril Meyre, ND

When itching and pain starts, only a topical, immediate treatment will do. But for the long-term, an approach that helps stop flare-ups is also essential. Top of mind for treatment should be the perfect duo for healing chronic skin conditions, Execalm cream and capsules.

Eczema is a skin condition which can affect people of any age.

The severity can vary. In mild forms the skin can be hot, dry and itchy, while in more severe cases the skin can become broken, raw and even bleed. With treatment of the affected skin area with Execalm cream, the inflammation and symptoms of eczema can be reduced, and with internal care, symptoms can greatly be reduced as our Execalm capsule formula contains therapeutic herbs to address the root cause of the problem.

The most common form of eczema is atopic eczema. It can be found in both children and adults and can even run in the family.

Symptoms of atopic eczema include unbearable itchiness, pain, overall dryness of the skin, redness and inflammation. When it come to children with atopic dermatitis ... 45% present symptoms before the age of 6 months, 60% present symptoms as soon as they turn 1 and 85% present symptoms before the age of 5 years.

Our Execalm capsule formula contains six nourishing, effective and powerful medicinal plants which provide the skin with essential nutrients to nourish and feed the skin from the inside out. Skin food, if you will. This phyto-therapeutic blend allows for the elimination of metabolic wastes by ensuring that the blood, liver, kidneys, lymphatic system all function effectively.

The addition of bio-active and bioavailable B complex vitamins and minerals promote skin regeneration.

We have included specifically selected B complex vitamins and minerals in our Execalm capsule formula which are known to prevent dry skin and dermatitis. They also promote the regeneration of the epithelial layer. They help to prevent rashes and skin eruptions and are essential for stabilizing the structure of cellular membranes to help the skin heal faster.

Some B vitamins are key for regenerating conjunctive tissue (skin). With chronic skin illness we require the same vitamins and minerals in larger amounts to heal over conjunctive tissue.

When they are depleted, they must be replenished with the addition of B3, B5, B6, B8 selenium and zinc.

Skin issues have several etiologies (causes). They should be evaluated in order to advise on the appropriate treatment. It is not uncommon in a client case for us to see several etiologies presenting at once: athsma, allergic rhinitis and leaky gut syndrome. When a skin condition is chronic and present overtime, the skin barrier becomes compromised, is weakened and this can lead to infection.

46 Spring 2018 HEALTHY DIRECTIONS | healthydirections.ca

Classification of Eczema and Common Causes: • • • • • • •

Contact eczema: Located on the face (cosmetic allergies) Hands (occupational allergies) Body (detergent allergies, soap, synthetic garments) Iatrogenic (illness caused) and Parasite Food (allergy, intolerance) Hormonal / endocrine Renal, Hepatic, Intestinal, Lymphatic system, Immune system

To accelerate quick and effective relief, use Execalm cream topically.

This is great as an adjunct to making key dietary modifications. We also advise our clients follow an hypotoxic, anti-inflammatory diet in order to achieve excellent results in healing their skin conditions. t

EXECALM: SKIN FOOD ECZEMA FREE FROM HEAD TO TOE! + Eczema, psoriasis, itching and hives + Essential nutrient and skin tonic + Repairs the skin’s natural barrier + Regenerates the skin + Stimulates the elimination of metabolic waste

Made in Canada by: www.herbasante.ca | 1-800-446-4242

Spring Edition 2018.qxp_August/Sept 2015 2018-08-14 3:42 PM Page 47

Spring Edition 2018.qxp_August/Sept 2015 2018-08-14 3:42 PM Page 48