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WINTER 2017 HealthyDirections.ca
SOOTHING TIPS FOR COLD & FLU
RUTABAGA BAKED ZITI WITH KALE
SUPERFOODS FOR THE HEART
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HERBS IN HISTORY
Simplifying the Complexities of Herbal Medicine By Marva Ward, CNP
The use of plants for medicinal purposes has been the basis of medical treatment throughout human history. Archaeological evidence suggests the use of plants as a therapeutic tool dates back to the prehistoric era of over 60,000 years ago. The earliest written history of herbal medicine dates back to 3000 BC. It was Avicenna 980-1037, a Persian philosopher and physician, whose Canon of Medicine (completed in 1025) possibly made the most profound contribution to herbal medicine. His text was used as the primary medical reference in European universities until the mid 1600s.
Today, the World Health Organization estimates that over 80% of Asian and African countries use herbal remedies as their main source of health care. They also estimate that the basis of over 25% of modern pharmaceutical drugs have plant based origins. Among the 120 active compounds isolated from the higher plants and used in modern medicine today, 80% link their modern therapeutic use to the traditional use of the plants from which they are derived. More than two thirds of the world's plant species, over 35,000, are estimated to have medicinal value.
The active components found in plants are divided into 16 main groups such as phenols, saponins, alkaloids, and anthocyanins to name a few. Within these groups, the isolation of all other active ingredients is monumental as plants synthesize thousands of primary and secondary constituents, but plants that have higher levels of certain families of chemicals often have similar therapeutic effects. Take adaptogenic herbs as an example.
The category of herbs referred to as adaptogens are said to stabilize and regulate physiological processes that promote homeostasis. In the case of stress they decrease cellular sensitivity to the stress response by controlling and regulating the chemical reaction within the body. Plant adaptogens that demonstrate an effective response in just one dose, rhodiola and eleuthero (Siberian ginseng), contain high amounts of phenols particularly phenolpropane and phenolethane derivatives. As these compounds are structurally related to catecholamines (epinephrine, norepinephrine and dopamine) this suggests that they may play a role in the function of the central nervous system.
Whole Herb vs Extraction
Herbal medicine still relies heavily on traditional dried herbs from specific plant parts as the full spectrum of chemicals and plant nutrients are contained in the remedy. However, modern day herbal supplements also take advantage of herbal extraction to concentrate particular components of a plant that are known to have therapeutic activity. Medical research often favours herbal extracts (standardized extracts or botanical concentrates) to more accurately quantify the efficacy of the plant. The extraction process is sometimes controversial, because traditional herbal medicine suggests it is the synergistic action of all ingredients in a plant that result in the therapeutic action; rather than any one particular component that has the most benefit.
A concentrated herbal extract is often identified with an extraction ratio. For example a 10:1 ratio indicates that 10 parts of dried herb were used to create 1 part of dried herbal extract and the natural chemical constituents are concentrated 10 times. Standardized herbs may indicate a concentration ratio, but they always measure the amount of a specific plant â€œmarkerâ€? chemical (primary active component).
For example, NOW Holy Basil (Tulsi) is a standardized extract with a minimum of 2% ursolic acid. Although holy basil contains many active constituents, ursolic acid has proven anti-inflammatory properties allowing for numerous health benefits. It is particularly interesting to researchers as it has been shown to inhibit cell growth and induce apoptosis (cell death) in various tumours (PubMed 2012; clinical cancer research). The percentage of active ingredient noted in herbal supplements should represent the clinically proven, effective levels, of a specific compound.t Marva Ward is a Certified Nutritional Practitioner (CNP) and works for Puresource as the National Product Educator for the NOW brand of supplements in Canada.
HEALTHY DIRECTIONS | healthydirections.ca Winter 2017
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» EDITOR’S NOTE
Spiralizing Helps Meet Health Goals
WINTER 2017 Vol. 18 No. 1
Your compass for natural health, wellness and outdoor adventure. Editor / Publisher
Charleen Wyman firstname.lastname@example.org 1-877-276-1849 519-823-5404 Guelph, Ontario, Canada
Marva Ward, CNP, Laurel Sterling, MA, RD, CD/N, Marilyn Haugen & Jennifer Williams, Ali Maffucci, Richard Bejnar, Doug Cook, RD, MHSc, Stephen Case, the Viligant Chef, Cassie Irwin, Adele Cavaliere, Holistic Nutritionist, Meghan Livingstone, Holistic Nutritionist, Livia Tiba, Roger Baird, and Imane Tabbara, MBA
Do you have a store in the Greater Toronto Area? Would you like to carry Healthy Directions magazine? Call or e-mail: Jon Cousins at email@example.com or 1-877-276-1849
If getting more fruits and vegetables into your diet and maintaining a health body weight are some of your health goals for 2017, spiralizing may be the health trend for you.
This edition offers an exploration in spiralizing with leading cookbook authors on the subject. Marilyn Haugen and Jennifer Williams share recipes from 150 Best Spiralizer Recipes and Ali Maffucci shares recipes from Inspiralize Everything. Each author takes classic family pasta and soup recipes and reinvents them by replacing wheat pasta noodles with vegetable noodles offering a new depth of flavours. Here’s why the spiralizer may replace the cheese grater as your favourite new kitchen tool. Unlike the cheese grater it will help you get the Canada Food Guide’s recommended 7-8 fruit and vegetable servings a day. Don’t have one yet? You can always sharpen your knife skills. But, we are also giving one away this edition from Paderno to make the job a little easier. Enter at: www.healthydirections.ca/prize-giveaways and check out a few more articles like “Ways to Boost Your Energy this Winter,” from Rosanna Lee and Nutritionist and Yoga Instructor Jenny Nicol’s “5 Poses to Do at Your Desk.”
It’s cold and flu season and Holistic Nutritionist Adele Cavaliere has tips to soothe your sore throat, cough and congestion away. In this edition we share the benefits of health food stores’ top winter health vitamins, minerals and herbal remedies like vitamin D, fish oil, oregano oil, black seed oil, echinacea, zinc and elderberry. Stock up, before the sniffles start! Winter also treats sensitive skin harshly; so, we’ve included a recipe for a Matcha Green Goddess Facial mask you can make and wear while you sip a cup of tea and read an article on putting your skin at ease for those with eczema. Just in time for February, Dietitian Doug Cook also shares heart healthy superfoods and Richard Bejnar shares the top health secrets of tomatoes this edition. Eat well! Be well! Best of Health!
Charleen Wyman, BA Journalism and Communications, BA English Editor, Healthy Directions firstname.lastname@example.org 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 2017 HEALTHY DIRECTIONS | healthydirections.ca
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[CONTENTS] WINTER HEALTH Be Your Best 06
PREVENTING VITAMIN D DEFICIENCIES IN CHILDREN Promote Healthy Growth
ACHOO-KIDDING ME? How to Beat the Bugs
GET SET TO SOOTHE
Health Food Store Solutions
Food and Supplements
5 INSPIRING, SPIRALIZING PASTAS AND SOUPS
Zesty Shrimp and Squash Vermicelli Soup
HEART HEALTH SUPERFOODS
“I CURE HEART DISEASE”
Creamy Alfredo Vegetable Pasta with Prosciutto and Peas Rutabaga Baked Ziti with Mushrooms and Kale Shrimp Tom Kha with Broccoli Noodles
Winter Lasagna with Brussels Sprouts and Chicken Sausage
Lycopene, a Super Antioxidant
PUTTING YOUR SKIN AT EASE Treating Eczema from Inside Out
Are You Missing Something? How Drugs can Deplete Essential Nutrients
SETTING YOUR SIGHTS ON EYE HEALTH Lutein and Zeaxanthin
FINDING FOCUS WITH ADULT ADD AND ADHD
Improve Clarity and Memory
Feeling Good in the Skin You’re In 34
UNDERSTANDING HERBAL MEDICINE Herbs in History
HOW TO USE OREGANO OIL Multiple Uses for Health
The Strauss Legacy
A Pathway to Better Health
MATCHA GREEN GODDESS FACIAL MASK Winter Skin Care
Oatmeal, Citrus, Legumes and more
MAKE-IT NATURAL Natural Health DIY
THE TOMATO’S TOP HEALTH SECRET
Salt Therapy and Shortness of Breath 4 28 33
Editor’s Note Hot-Off the Shelf Classifieds & Training
HEALTHY DIRECTIONS | healthydirections.ca Winter 2017
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Prevent Vitamin D Deficiency in Children Laurel Sterling, MA, RD, CD/N
A growing number of studies continue to show the crucial role vitamin D plays in our overall health and well-being. Although many of us believe that we get enough vitamin D from sunlight and our diet, large-scale studies find that deficiency is widespread—not just in adults, but children as well. Vitamin D promotes healthy growth and development; supports teeth, bone, and muscle health; assists with a healthy immune and cardiovascular system; and aids in a healthier mood. The Institute of Medicine (IOM) Food and Nutrition Board’s recommended daily intakes (400 IU of vitamin D per day for infants and 600 IU for children over one).
The Vitamin D Council, Endocrinology Society, and many physicians feel the recommendations are too low. The Canadian Pediatric Society recommends infants in Northern communities receive 800 IU of vitamin D during winter months. The IOM and Health Canada also state that infants and children below 11 ng/mL or 27.5 nmol/L are deficient, and the Canadian Pediatric Society states that below 25 nmol/L is deficiency.
Although our body can produce vitamin D when ultraviolet rays hit our skin, triggering vitamin D synthesis, conditions need to be near perfect for this to happen. Many children don’t get enough time in the sun during crucial times of the year to make and maintain adequate vitamin D levels. Sunscreen, latitude, time of year and color of skin can also make it difficult to synthesize enough vitamin D, which is why a supplement may be an excellent addition.
Research supports the need for supplemental vitamin D in children. In Pediatrics 2009, the National Health and Nutrition Examination Survey (NHANES) data results from 2001-2006 found that many children in the United States, especially minorities (non-Hispanic black and Hispanics), have suboptimal vitamin D levels. This study looked at US children ages 1 to 11 years old. The authors found there were 6 million children below the American Academy of Pediatrics recommendation of D levels, which should be at least 20 ng/ml (50 nmol/L).
At the 2013 Interscience Conference, researchers presented data regarding vitamin D and its ability to decrease recurrent ear infections. They found that the children who received 1,000 IU of vitamin D per day for four months increased their serum D levels, and thus significantly decreased their amount of ear infections and associated complications compared to the placebo group.
In the journal, Nutrients, a meta-analysis of several vitamin D studies with infants discovered that babies who received vitamin D in infancy versus those who did not were 29 percent less likely to develop Type 1 diabetes later in life.
There are not very many naturally occurring dietary sources of vitamin D. It can be found in fatty fish like salmon,
6 Winter 2017 HEALTHY DIRECTIONS | healthydirections.ca
mackerel and tuna, and fish liver oils. Some mushrooms provide D2, which our body needs to convert to the bioavailable D3 form. Most dietary vitamin D comes from fortified foods, such as orange juice, non-dairy beverages, egg yolks (from vitamin D-supplemented hens), and some dairy (milk, yogurt, and cheese). In Canada, milk is fortified by law with 3540 IU/mL, and infant formula is mandated to have fortification of 40-80 IU/100 kcal.
When shopping for a supplement, infant or children’s multivitamin/mineral formulas typically have vitamin D. Cod liver oil is also a great source of vitamin D. Another option is an infant or kid’s vitamin D supplement. Help support your kids’ immune systems by adding vitamin D to their vitamin regime—especially now that the cold winter months are upon us. t References
1.Canadian Council For Food and Nutrition
2."Prevalence and Associations of 25-Hydroxyvitamin D Deficiency in Children and Adolescents in the United States: Results from NHANES 2001-2004," Pediatrics Vol. 124 No. 3 September 2009, pp. e362e370 3. Esposito S. Abstract G-1249. Presented at: ICAAC 2013; Sept. 9-13, 2013; Denver
4. Dong JY et al. Vitamin D Intake and Risk of Type 1 Diabetes: A Meta-Analysis of Observational Studies. Nutrients, 2013. 5. Vitamin D supplementation may delay precocious puberty in girls. EurekAlert. June 17, 2013. 6. National Institute of Health
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Super Daily D3 is Stress Free A parent’s to do list is neverending. Between work, getting kids to activities, and planning meals there’s often little time for parents to think about themselves. Fortunately, Carlson offers a stress-free supplement to ensure you receive all the important benefits of the sunshine vitamin. You can get your daily dose of 1,000 IU or 400 IU of Super Daily D3 by simply adding a drop to your favorite food or beverage or dropping it directly on your tongue. And the best part? It’s available for kids and babies, too.
888-234-5656 | www.carlsonlabs.com
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5 Pastas & Soups
Inspiring, Spiralizing Photo Credit: Colin Erricson
CREAMY ALFREDO VEGETABLE PASTA WITH PROSCIUTTO AND PEAS
You will want to dive right in to this lighter take on a classic, creamy Alfredo dish with an abundance of mouthwatering ingredients.
4 zucchini, ends cut flat 2 tbsp olive oil 8 oz mushrooms, sliced 2 oz prosciutto, chopped 1 1⁄2 cups heavy or whipping (35%) cream 1⁄3 cup butter 1 cup freshly grated Parmesan cheese Pinch kosher salt (optional) Pinch freshly ground white or black pepper Pinch ground nutmeg 1 cup frozen peas, thawed
1. Using a spiralizer, cut zucchini into thin strands. Set aside.
2. In a large skillet, heat oil over medium heat. Add mushrooms and prosciutto; cook, stirring, for 6 to 8 minutes or until mushrooms are softened and prosciutto is slightly crisp. Set aside.
Courtesy of “150 Best Spiralizer Recipes” by Marilyn Haugen & Jennifer Williams © 2015 www.robertrose.ca Reprinted with publisher permission.
8 Winter 2017 HEALTHY DIRECTIONS | healthydirections.ca
3. In a medium saucepan, bring cream and butter to a gentle boil over mediumhigh heat. Reduce heat and simmer, stirring, for 3 to 5 minutes or until sauce begins to thicken. Whisk in 1⁄3 cup (75 mL) cheese and simmer, stirring, for 1 to 2 minutes or until creamy and smooth. Remove from heat and stir in 2 tbsp (30 mL) cheese, salt (if using), pepper and nutmeg. 4. Add zucchini, peas and cream sauce to the skillet, tossing gently. Return skillet to low heat and simmer, stirring, for 2 to 3 minutes or until zucchini is cooked to desired tenderness. Serve garnished with the remaining cheese.
Tip – For convenience, you can use a 7-oz (200 mL) can of sliced mushrooms,
drained, instead of the fresh mushrooms. Add them after the prosciutto has cooked for 5 to 7 minutes and is almost crisp.
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ZESTY SHRIMP AND SQUASH VERMICELLI SOUP Serves 4
Photo Credit: Colin Erricson
This one-pot dish pairs a little heat from chile peppers with the slightly sweet taste of butternut squash. Top that with shrimp and you have a flavourful, comforting dish.
2 dried ancho chile peppers, stems and seeds removed Hot water 2 butternut squash necks (at least 2, 4 inches/10 cm long) 2 tbsp extra virgin olive oil 1 onion, chopped Courtesy of “150 Best Spiralizer Recipes” by Marilyn Haugen & 2 cloves garlic, minced Jennifer Williams 1 tsp ground sage 1 tsp ground cumin 4 cups ready-to-use reduced-sodium chicken broth 1 lb medium shrimp (31 to 35 count), peeled and deveined 1⁄4 cup chopped fresh cilantro 1⁄2 cup sour cream or yogurt (optional)
1. Soak chiles in hot water for 5 to 10 minutes or until softened. Drain and chop.
2. Meanwhile, peel butternut squash necks and trim to 4 inches (10 cm) long, with flat ends. Using a spiralizer, cut squash into thin strands. Set aside.
3. In a Dutch oven, heat oil over medium heat. Add onion and cook, stirring, for 3 to 4 minutes or until softened. Add garlic, sage and cumin; cook, stirring, for 1 minute or until onions are light golden and garlic is fragrant.
4. Stir in chiles and broth; bring to a simmer. Add squash, reduce heat and simmer for 5 to 7 minutes or until just starting to soften. Add shrimp and cook, stirring, for 2 to 3 minutes or until shrimp are pink, firm and opaque and squash is cooked to desired tenderness. Serve immediately, garnished with cilantro and sour cream (if using). HEALTHY DIRECTIONS | healthydirections.ca Winter 2017
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1. Preheat the oven to 400 degrees. Coat a medium baking dish with cooking spray. Heat the olive oil in a large saucepan or Dutch oven over medium-high heat. When the oil is shimmering, add the garlic and onion and cook for 3 to 5 minutes. Add the kale and mushrooms, season with salt and black pepper, and cook for 5 minutes or until the kale is wilted. Transfer to a medium bowl.
2. Add the rutabaga to the same pan and cook for 5 minutes or softened. Return the kale mixture to the pan and toss thoroughly to combine. Stir in the tomatoes, rosemary, oregano, and red pepper flakes. Increase the heat to mediumhigh, bring to a simmer, then remove the pan from the heat.
3. Meanwhile, in a medium bowl, stir together the ricotta, Parmesan, and 1 cup of the mozzarella. Add the mixed cheeses to the pot with the rutabaga and toss to combine.
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4. Transfer the mixture to the prepared baking dish and top with the remaining mozzarella. Cover with foil and bake for 20 minutes. Remove the foil and bake for 10 minutes more or until the rutabaga is al dente and the cheese is golden brown.t
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SHRIMP TOM KHA WITH BROCCOLI NOODLES
Tom kha is a spicy and sour hot soup made with coconut milk that’s most popular in Thailand.
4 cups low-sodium chicken broth 1 (1-inch) piece fresh ginger or galangal, peeled and sliced Zest of ½ lime 1 (15-ounce) can full-fat coconut milk 2 cups broccoli florets 2 broccoli stems, spiralized, noodles trimmed 1 fresh lemongrass stalk, cut into 2-inch pieces 12 ounces mushrooms (cremini or button), stemmed and sliced 10 ounces shrimp, peeled and deveined 1½ tablespoons fish sauce (I like Red Boat) 1½ tablespoons fresh lime juice 4 hot red chiles, thinly sliced ¼ cup fresh cilantro leaves, for garnish
1. Combine the broth, ginger, and lime zest in a medium saucepan and bring to a simmer over medium heat. Reduce the heat to low and simmer for 10 minutes.
2. Add the coconut milk, broccoli florets, broccoli noodles, lemongrass, and mushrooms and return the heat to medium. Cook for 5 minutes or until the mushrooms are softened. Add the shrimp and cook until pink, opaque, and completely cooked through, 3 to 5 minutes. 3. Stir in the fish sauce and lime juice. Remove the pan from the heat, discard the lemongrass, and divide the soup among four bowls. Garnish with the red chile slices and cilantro. Serves 4.t
WINTER LASAGNA WITH BRUSSELS SPROUTS AND CHICKEN SAUSAGE Ingredients
1 medium butternut squash, peeled and prepped 1½ teaspoons extra-virgin olive oil 6 fresh sage leaves 4 chicken sausage links, casings removed 6 cups Brussels sprouts 3 garlic cloves, minced Serves 4-6 ¼ teaspoon red pepper flakes Time to Prep: 20 minutes 1 large shallot, minced Time to Cook: 60 minutes 1½ cups ricotta cheese ⅓ cup grated Parmesan cheese 1 large egg, beaten 1 cup shredded Gruyère cheese
1. Preheat the oven to 425 degrees. Slice the squash lengthwise to create a slit, taking care not to pierce any farther than its center. Spiralize.
2. Heat the olive oil in a large skillet over medium heat. When the oil is shimmering, add the sage leaves and cook until crispy, about 5 minutes. Transfer to a paper towel–lined plate to drain. Immediately add the sausage to the same skillet and cook, breaking up the meat with a wooden spoon as it cooks, until browned, 5 to 7 minutes.
3. Meanwhile, in a food processor, pulse the Brussels sprouts until mostly shredded. When the sausage is browned, add the Brussels sprouts, garlic, red pepper flakes, and shallot and season with salt and black pepper. Cook for 2 to 3 minutes or until the Brussels sprouts are wilted.
4. In a medium bowl, whisk together the ricotta, Parmesan, and egg. Arrange a layer of butternut squash slices in the bottom of a 4.2-quart casserole dish, overlapping them as needed to create a complete layer. Add a layer of the Brussels sprout and sausage mixture, then add a layer of the ricotta-Parmesan mixture. Repeat these three layers, then top with the remaining butternut squash slices. Finish with the Gruyère.
5. Cover the lasagna with foil and bake for 40 to 45 minutes or until the squash is easily pierced with a fork and the cheese has melted. Remove the lasagna from the oven, remove the foil, and immediately crumble over the sage. Set aside to rest for 5 minutes, then carefully slice and serve. t
Excerpted from “Inspiralize Everything” by Ali Maffucci. Copyright ©2016 Photography by Evan Sung. Published by Clarkson Potter/Publishers, a division of Penguin Random House LLC, New York. Reprinted with permission.
HEALTHY DIRECTIONS | healthydirections.ca Winter 2017
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The Tomatoâ€™s Top Health Secret
ycopene, a Super Antioxidant
By Richard Bejnar
In the area of food and phytonutrient research, nothing has been hotter in the last several years than studies on lycopene found in tomatoes. Lycopene, the carotenoid that gives tomatoes their delightful red colour is turning out to be a powerful health protector and one of the key components of the increasingly touted "Mediterranean Diet" for its broad reaching health benefits, particularly in the area of cardiovascular health and heart disease prevention. References:
1) Serum lycopene decreases the risk of stroke in men, Jouni Karppi, PhD, Jari A. Laukkanen, MD, PhD, Juhani Sivenius, MD, PhD, Kimmo Ronkainen, MSc and Sudhir Kurl, MD Neurology October 9, 2012 vol. 79 no. 15 1540-1547 2) Effects of Oral Lycopene Supplementation on Vascular Function in Patients with Cardiovascular Disease and Healthy Volunteers: A Randomised Controlled Trial Gajendragadkar, Annette Hubsch et al. Published June 9, 2014 http://dx.doi.org/10.1371/journal.pone .0099070
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The beneficial effects that lycopene has in the body are thought to be associated with its ability to act as a potent antioxidant, protecting the cells from damage by free radicals – molecules that are produced in the normal course of metabolism along with exposure to stress, pollution and environmental toxins. A good case can be made that the notion of good health depends on the balance between this "oxidative stress" and our bodies antioxidant defences. Increasingly, studies have shown that oxidative stress and damage from these free radicals has been linked to the onset of many degenerative diseases such as arthrosclerosis, heart disease, many forms of cancer as well as neurological conditions such as Alzheimer's and dementia.
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When it comes to cardiovascular health, studies have discovered that high levels of lycopene in the blood are associated with lower risk of cardiovascular disease in both men and women. A 2012 Finnish study of middle aged men found that those with the highest blood lycopene levels were more than 50 percent less likely to suffer a stroke! Lycopene is not manufactured by the body and must be acquired from eating foods containing lycopene such as tomatoes. Unlike other carotenoids, its' absorption by the body or "bio-availability" is greatly increased by cooking instead of eating the raw form of the lycopene rich food. British researchers however, have recently discovered a breakthrough and patented a new lycopene formulation called "LACTOLYCOPENE" which dramatically improves lycopene's bioavailability or absorption in the body. One capsule is equivalent to eating a kilogram of cooked tomatoes per day! – and is available in a natural health supplement called "ATERONON" – The Tomato Pill, recently launched in Canada. Dr. Joseph Cheriyan, a senior Cambridge University pharmacologist who led the British study on Ateronon's patented lycopene compound, found that vascular function among those with cardiovascular disease improved by a remarkable 53%! Lycopene may also have cholesterol lowering properties suggested by a trial in healthy volunteers that found that the lacto-lycopene formulation in Ateronon produced a significant 14 percent reduction in LDL or "bad" cholesterol levels.
With so much new evidence and further studies ongoing to understand its' preventative health effects – lycopene is definitely living up to its' "super" antioxidant status and a key component to living a longer, healthier, disease-free life!t
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1 capsule / day = 1 kg tomato oes
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» HEART HEALTH
KEEPING THE BEAT....
Superfoods for Your Heart By Doug Cook, RD, MHSc
We often take our hearts for granted; a tireless ally, it beats between 105,000 to 115,000 times per day – incredible! But like many things, our heart needs some TLC if we expect it to be there when we need it. Because the heart doesn’t work in a vacuum, anything we do, such as exercise, stress reduction and the foods we choose, to love our heart will benefit the entire cardiovascular system. Nutrition’s biggest positive impact on heart and cardiovascular health isn’t its modest ability to lower LDL cholesterol as we’ve been lead to believe but rather improving the ratios of all the blood fats: HDL, total & LDL cholesterol, as well as, triglycerides.
Oxidized, or damaged LDL cholesterol, is a pivotal first step in plaque formation but a nutrient-dense diet can prevent this. Diet also improves heart health by protecting the lining of the blood vessels by lowering inflammation and improving something called ‘endothelial function’ or the ability of your blood vessels to expand and contract. Flexible blood vessels are critical for blood flow and maintaining optimal blood pressure. For these reasons, both you and your heart will love these ‘heart friendly’ superfoods:
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Salmon: while most will think of the omega3 fats in salmon, and rightfully so, salmon also delivers a lot of other heart healthy nutrients such as potassium, selenium, B vitamins including B12 and choline, vitamins A & D to boot. Oatmeal: the soluble fiber in oats helps to keep blood sugar levels balanced which benefits triglyceride levels. Whole grain oats provide anti-inflammatory nutrients like vitamin E and polyphenols and the minerals chromium and magnesium help to maintain insulin sensitivity and glucose metabolism. Citrus: vitamin C is a great antiinflammatory nutrient but it also helps to ‘rust proof’ the lining of blood vessels and vitamin C helps to maintain a healthy blood pressure. The bioflavonoids in whole citrus (think the white pith) also puts the lid on inflammation keeping it from getting out of control.
Nuts: vitamin E is the standout heart healthy nutrient in nuts. Vitamin E helps to protect LDL cholesterol of oxidation; once damaged, LDL cholesterol easily penetrates the lining of the blood vessels (the endothelial) where it initiates and perpetuates inflammation and plaque formation. Nuts are also one of the best sources of blood sugar balancing magnesium and studies have shown that people who regularly include nuts in their diet have lower rates of high blood pressure.
Legumes: many may not realize that legumes are one of the richest sources of antioxidants, as well as, anti-inflammatory polyphenols. They also have several heart healthy nutrients like magnesium, potassium, and homocysteine-lowering folate. The fiber also helps to balance blood sugar which always benefits triglyceride levels.
Pomegranate: while not loaded with vitamins and minerals, pomegranates star power comes from its abundant amounts of phytonutrients, specifically polyphenols which lower inflammation. These special compounds also provide some antioxidant protection protecting LDL cholesterol and blood vessels from damage.
Green tea: rich in flavonoids, a type of polyphenol, green tea has been shown to support nitric oxide production, a gas that is produced in the cells of the circulatory system which helps blood vessels to dilate and contract normally thereby reducing endothelial dysfunction. The flavonoids also protect LDL cholesterol from oxidation.
Flax: as a seed, flax is rich in heart-loving potassium and vitamin E. Potassium is king when it comes to keeping blood pressure low; in fact getting more potassium in the diet is more important than lowering sodium. Lowering blood pressure helps to prevent blood vessel damage; an important goal for a healthy heart.
Broccoli: as a green vegetable, broccoli is pack with beta carotene, lutein, vitamin C, potassium, and magnesium all of which support a healthy cardiovascular system. As a cruciferous vegetable, broccoli is also a good source of sulfur, an important element that the body needs to make glutathione; an important antioxidant and the cells master detoxifying compound. Maintaining higher levels of glutathione are associated with overall lower rates of chronic diseases, including heart disease.
Spinach & kale: dark greens in general are very heart-healthy as rich sources of blood pressure-lowering magnesium, potassium, as well as, vitamin K, but also because they are
one of the richest sources of carotenoids which deliver a one-two punch against inflammation and oxidation. Spinach and kale deliver a hefty dose of alpha and beta carotene, lutein and zeaxanthin.
Tomatoes & cooked tomato products: one of the richest sources of lycopene, tomatoes, and especially cooked tomato products, has long been associated with lower cardiovascular disease. Lycopene is a potent antioxidant and anti-inflammatory compounds as well. Tomato and tomato products are also a rich source of vitamin C and one of the best sources of potassium. Other nuanced properties include seemingly countless phytonutrients which is why foodbased sources of lycopene are superior to supplements. Avocado: most think of the so-called hearthealthy monounsaturated fat when it comes to avocado. Truth be told, monounsaturated fats are not essential as the body can make what it needs but the real power of avocados when it comes to loving your heart is the line-up of nutrients such as alpha and beta carotene, lutein, zeaxanthin, fiber, the B vitamin folate, potassium and the polyphenols. t
Doug Cook, RDN, MHSc is a Registered Dietitian and Integrative & Functional Nutritionist. He is the coauthor of “Nutrition for Canadians for Dummies” and “175 Best Superfood Blender Recipes” (Robert Rose, 2017). Follow him on Facebook or Twitter or learn more at: www.dougcookrd.com
HEALTHY DIRECTIONS | healthydirections.ca Winter 2017
Winter Edition 2017.qxp_August/Sept 2015 2016-12-21 4:49 PM Page 16
Improve Your Health Naturally! New & Improved Eroxil for Sexual Stamina
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Support for Women’s Libido ErosynTM (Product #7) is formulated to help increase female libido and sexual energy for intimacy. Erosyn for Women also helps to GUARANTEED support emotional aspects of sexual health and healthy mood balance during menopause. Testimonials from our website: #7 NPN 80049238 “Erosyn saved my marriage. I’m overjoyed! My libido is back. Words cannot describe how grateful I am.” Carla Daunais, 32, St-Hubert, QC. “I’ve been married for thirteen years and never experienced climaxes in the last twelve years - until I took Erosyn. My new sex life is exciting! What a miracle!” Jeane Adams, 37, American Fork, UT. “My sexual desire is greater now than it was for thirty years. It’s wonderful to have such ecstatic joy. I’ve tried other products that didn’t work.” Eve Jameson, 58, Kingman, AZ. Bell Erosyn is GMO Free and Allergen Free.
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By Dr. C. Hammoud M.H., Ph.D. Calcification can be minimized using this natural formulation. Bell Calcium Build-Up (Product #71) can help reduce calcificaton in the arteries, organs, soft tissues and joints. Calcification of the joints often comes with osteoarthritis. Bell Calcium Build-Up does one more important thing, it helps the body to use calcium properly. Calcium stays soluble and is directed to the bones, where it is #71 NPN 80057769 needed. Names of people and towns are on the Bell website and in our catalog: “Within a week of using Calcium Build-Up the lumps on my fingers have gone away.” “I’m surprised to see actual results of the build-up gradually disappearing. I also believe now it will reduce plaque from my arteries, where I cannot see it.” “I was aware of calcium and hardening of the arteries. I tried Bell Calcium Build-Up and after one bottle I started to notice less stiffening in my knees and much to my surprise a difference in my hands.” “I had limited joint mobility. After taking Calcium BuildUp for eight months, I have progressed to walking 5-10 miles every day.” “I have been on Bell Calcium BuildUp for four months and I am a different person now. I am also taking Bell Shark Cartilage for Joint Relief, which is helping my arthritis.”
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People wrote to us: “For the last 7-8 years I had inflammation in my spine L4 & L5, as well as my back and neck muscles that was unbearable. After starting Inflammexx for 30 days, it gave me relief like a miracle. Most of the pain has disappeared and I can function again.” Heather Tremblay, 53, Medicine Hat, AB. Had “Charlie horses” bumps on my legs that were very painful. I tried everything. After taking Inflammexx, the bumps diminished and I had no more pain.” Mary Griego, 67, Tijeras, NM. #70 NPN 80050020 “Big difference in nerve pain I suffered for fifteen years all over my body, especially with sciatica, osteoporosis and gout. I had great relief within one week.” Cecile Sager, 69, Verner, ON. “Inflamed achilles tendon relieved in two weeks. I am back on the court playing basketball. Inflammexx is amazing.” Alan R. Spady, 67, Bothell, WA.
Supreme Immune Booster
“Immune system for life ! I have been taking the Bell Supreme Immune Booster (Product #52) for two years. I am amazed at how it has strengthened my immune system. I do not get colds or flus anymore. I am taking this supplement every day. Like a miracle, it strengthens my whole defense system against attacks from bacteria and viruses that our bodies have to get rid of if we want to stay healthy.” John Grace, 52, Broomall, PA. “I had throat and ear infections repeatedly. I have had a weak immune system since #52 NPN 80044236 I was a young child. As soon as the antibiotic medication was finished, I would have the another infection until the pharmacist recommended Bell Supreme Immune Booster. I have been taking it now for four months and don't need any more antibiotics.” Anne Michelle Hofer, 24, Rosebud, AB. “I was surprised that I had no illness all winter! For the last twenty years, every winter I would usually get two or three nasty colds. I was taking Vitamin C, antibiotics etc., all winter long. Last November, I started taking Bell Supreme Immune Booster and by the end of April, I was shocked to realize for the first time in twenty years, I was not sick all winter. This product works flawlessly.” Derek Deluca, 49, Sudbury, ON.
Bladder One for Women
Over 3.5 million Canadians experience some form of incontinence, affecting mainly women over forty-five. Urinary incontinence can be embarrassing and emotionally distressful, which can eventually lead to isolation and depression. If you are one of the many women suffering from urinary incontinence (the loss of bladder control), the NEW Bell Bladder One for Women™ (Product #90) is a convenient, natural solution to help reduce sleepless nights and embarrassment caused by urinary incontinence. Formulated with eight different herbs, Bladder #90 NPN 80065597 One for Women™ helps with incontinence and control in a natural way. Packed with antioxidants, this herbal supplement helps alleviate symptoms associated with urinary tract infections (UTIs), such as burning sensations and/or frequent urination. It also helps to prevent recurrent urinary tract infections (UTIs). Bladder One for Women™ helps support a clean urinary tract, relaxed bladder muscles and reduced inflammation and irritation. All of these benefits come in convenient capsule form and only one capsule daily is needed to provide comfort, control, and relief. Bladder One for Women™ is GMO Free and Allergen Free.
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All products have NPN licences. All come with a money-back guarantee. To ensure this product is right for you, always read the label. Store locations on our website.
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Winter Edition 2017.qxp_August/Sept 2015 2016-12-21 4:49 PM Page 17
» THE STRAUSS LEGACY
he Legacy of Jim Strauss
By Stephen Case
“I cure heart disease” - Jim Strauss
Seventh generation herbalist Jim Strauss publicly claimed to cure heart disease in 1985 with his 300year-old family formula. Now, 35 years later, despite investigation, his claim has still never been disproved. In fact, there are court records that contain the testimony of five individuals who all had heart disease, all had bypass surgery, and all needed a second surgery. Some of them said they would rather die than go through the surgery and recovery process again, and others were told they would not make it through the repeat procedure. All five of these individuals – with nowhere left to turn – tried Strauss Heartdrops®. They all got better and they all went back to work (they were previously too sick to work). Without exception, they credit Strauss Heartdrops® as the cure.
Why are there court documents? Well, when Jim made the claim (he drove around in a van that said “I cure heart disease” on the side) there were many in the medical field and governing bodies that weren’t too happy about an old herbalist claiming he could cure heart disease (a feat they still haven’t managed). It’s quite a claim to make, and who could blame them for investigating? It wasn’t long before Jim and his son Peter were charged with 72 counts of practicing medicine without a license. But during the court proceedings, when positive evidence of the formula’s effects came to light, the government promptly dropped the case, and no more was said or done. This type of claim is now illegal to make regardless of whether it is true or not. Canadians still have the option to invest in an arterial cleanse and prove it to themselves. t Watch the video at: bit.ly/heartdrops4life
Stephen Case, The Vigilant Chef is a practitioner of culinary medicine and a natural health researcher with 25 years of experience. He is a classically trained French chef specializing in herbology, nutrition, supplements and superfoods. HEALTHY DIRECTIONS | healthydirections.ca Winter 2017
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Âť EYE HEALTH
Setting Your Sights on Eye Heath By Melissa Clifford
A NATURAL VIEW
We donâ€™t spend much time thinking about the health of our eyes. Diabetes, heart disease and cancer tend to take the spotlight and most of our attention when it comes to major health concerns. However, according to experts, rates of blindness and vision loss are on the rise in Canada. Protecting eye health now can help ensure sight for a high-quality of life well into the golden years. What are the factors that can damage the eyes?
There are a variety of factors in our modern world that can be harmful to our eyes and overall health. UV light from the sun is likely one factor that most people consider when thinking about their skin health but it can also be very damaging to any part of the eye that UV light touches. The blue light from digital devices is also something we need to be aware of. Most people spend a large part of their day in front of a computer, tablet or smart phone. Early research shows that too much exposure to this type of light could, over time, damage retinal cells of the eye contributing to premature aging of the eye. Vitamins, minerals, anti-oxidants and omega-3 fatty acids all play a role in protecting eye health. However, a typical North American diet, which is low in nutrient density, high in sugar and highly processed, will deplete levels of helpful nutrients in our bodies. With age comes more exposure to the factors that damage our eyes as well as decreased ability to absorb vital nutrients from the food we eat. The Canadian National Institute for the Blind estimates that the number of people living with blindness or partial vision loss is expected to double in the next 25 years.
How can we protect the eyes?
The structures of the eye can be very delicate and susceptible to damage. Because of this, the eye contains high levels of antioxidants for protection. Poor diets may impede our ability to produce, store and utilize antioxidants. So, eating a variety of fruits and vegetables of many colours and avoiding sugar and processed foods can be very protective for your eyes.
Getting a regular eye exam is important too! Research shows that 75% of all vision loss can be prevented or treated if detected early enough. Most Canadians however are not getting regular eye checks. Eye care experts recommend comprehensive eye exams every 1 to 2 years, regardless if you wear corrective lenses or not. Supplementing your diet and lifestyle with high quality antioxidants and nutrients specific to eye health is also helpful. Vitamin C and E are needed to keep our body tissues healthy and strong, while zinc helps to protect 20 Winter 2017 HEALTHY DIRECTIONS | healthydirections.ca
the sensory part of your eye. Antioxidants protect our eyes from damage and omega-3s will help fight off damaging inflammation.
Science and Eye Health Supplements
The AREDS (Age Related Eye Disease Study) research group, demonstrated that a combination of antioxidants lutein and zeaxanthin, along with vitamin C, vitamin E and zinc slowed the progression of age related macular degeneration (AMD). In the study 3500 subjects from the ages of 55-80, who had been diagnosed with some AMD related visual dysfunction were followed for 6 years. Those taking the antioxidant supplement had a 25% risk reduction for developing AMD.
So What Exactly are Lutein and Zeaxanthin?
Lutein and zeaxanthin are macular carotenoids and antioxidants, which work together to protect the eye from free radical damage. They act to absorb and filter blue light exposure, which is the most damaging of light waves. As humans we are not able to make lutein and zeaxanthin in our bodies so we must obtain them from our diet or supplementation. Eggs, leafy green vegetables, broccoli, peppers, zucchini, peas and brussel sprouts are good food sources. In addition to eating well and getting regular eye exams, taking a supplement that includes lutein and zeaxanthin is a good way to protect your eyes as you age.t References:
Blindness on the Rise in Canada. (May 22, 2013) Retrieved from http://news.nationalpost.com/health/vision/blindness-on-the-rise-in-canada Zampatti S, Ricci F, Cusumano A, Marsella LT, Novelli G, Giardina E. Review of nutrient actions on age-related macular degeneration. Nutr Res. 2014 Feb;34(2):95-105.
Age-Related Eye Disease Study 2 Research Group. Lutein + zeaxanthin and omega-3 fatty acids for age-related macular degeneration: the Age-Related Eye Disease Study 2 (AREDS2) randomized clinical trial. JAMA. 2013 May 15;309(19):2005-15.
Winter Edition 2017.qxp_August/Sept 2015 2016-12-21 10:21 PM Page 21
TART CHERRY 120 Vcaps Antioxidant
NUTRIDOM 4x Moringa Energy Enhancer
Magnesium 500 Powder Bone, Teeth and Mu Muscle scle
Omega 300 / 300 Softgels Cardiovascular Carre
Garlic 120 Sofftgels Carrdiovascular Care
Aronia 120 Vcaps / powder Antioxidant
Bee Propolis Caps Immunity
Ubiquinol100 biquinol100 /30 Softgels Collagen 3000 180caps Cardiovascular Care Joint care
Royal Jelly elly 60/120/300caps ap Energy Enhancer
Gl cosamine&MSM Gluc i &MSM 300T 0T Tablet ablet bl Acai Raw honey Joint care Antioxidant honey
Velve elv l et Elk Antler l Energy Enhancer
Siberian Ginseng Energy Enhancer
Serrapeptase tase 60 V VC Caps Inflamma mmation
Korean Red d Ginseng Energy Enhanc nhancer
HEALTHY DIRECTIONS | healthydirections.ca Winter 2017
Winter Edition 2017.qxp_August/Sept 2015 2016-12-21 10:21 PM Page 22
» COLD AND FLU
By Cassie Irwin
HOW TO BEAT THE BUGS...
You know it’s cold and flu season when the people in your life seem more and more like Snow White’s dwarves: Sneezy, Sleepy and Dopey! Here are some simple tips to boost your immunity; so, you can feel like yourself all season long. Exercise is one of the best ways to boost your overall health. By increasing blood flow and lymph circulation in the body, exercise brings immune cells to your tissues so that you’re better able to fight off infection (Harvard Health Publications).
Cassie Irwin is a lifelong nutrition junkie and healing foods writer. Visit her blog at thekitchndoctor.com, where food is medicine.
Try to implement a routine of moderate exercise about 3-5 times per week. Skiing, skating, sledding – we have so many ways to stay fit and have fun in our Canadian winters. But be sure to bundle up to keep yourself warm; in Traditional Chinese Medicine, the back of the neck is an important spot whereby external pathogens can enter
22 Winter 2017 HEALTHY DIRECTIONS | healthydirections.ca
the body, so invest in a good scarf for your outdoor adventures (Gilbert 2011). But if you’re more of a fairweather Canadian, try taking a dance class or sign up at your local gym. Keep in mind that overdoing high-intensity exercise can add more stress to your body and weaken your immune defences, so as with anything, moderation is key.
With our busy lifestyles, we often forsake rest and relaxation to check off another box on our seemingly infinite to-do lists. But health research is showing us just how important it is to reduce stress. Try practicing yoga, schedule
tea with friends, or add meditation into your self-care protocol. A 2013 study showed that meditation actually reduced cold and flu illness more so than did exercise (Obasi et al, 2013).
Try to catch enough Zzzzs, as a 2015 study found that shorter sleep duration increased susceptibility to the common cold (Prather et al, 2015). If you have trouble falling asleep at night, say goodnight to your screens an hour before bedtime, and sip on a cup of chamomile tea to help ease the transition into dreamland.
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Eat to Your Health!
Getting your 10 servings of fruits and vegetables per day is one of the best ways to keep your immune system functioning at its best. To up your intake of antioxidant-rich vitamins A and C, eat carrots, leafy greens like spinach and kale, and butternut squash, for starters. Mix up your usual produce picks to make sure you’re getting a variety of vitamins and minerals.
• Support your gut bacteria with probiotic foods like unsweetened yogurt, kefir, and sauerkraut • Up your vitamin E and zinc from sources like almonds • Get adequate protein from lean meats, or vegetarian options like beans and organic soy • Embrace healthy fats from avocado and wild fish • Avoid sugar – that includes cookies, pop, and what you stir into your hot beverages!
Call in the Professionals
Invest in a high-quality oregano oil to supercharge your immune system. Its antimicrobial properties help kill both viral and bacterial respiratory infections, and treat symptoms like cough, sore throat, and bronchitis. Its anti-inflammatory effects also help quell inflammation. Look for an oregano oil with vitamins A & D added, which both play an important role in immune system function.
If you’re not up for the potent taste of oregano oil and you’re looking for something more mild, consider black seed oil. This oil has been used medicinally in Middle Eastern cultures for millennia. Anecdotally, it’s been said to “cure everything except for death!” And the research is starting to back that up; studies show that this versatile oil can regulate the immune system, benefit blood sugar, and has anti-cancer activity (Butt et al, 2010). Even though it’s known for its medicinal power, it can be used in cooking and food preparation. Look for a cold-pressed black seed oil and try mixing it with olive oil for delicious salad dressing! t
Gilbert, Cyndi. “It’s Cold Out There. Cover Your Windgate.” October 28, 2011. http://www.cyndigilbert.ca/its-cold-out-therecover-your-windgate/
Harvard Health Publications. “How to boost your immune system.” June 15, 2016. http://www.health.harvard.edu/staying-healthy/howto-boost-your-immune-system
Obasi CN, Brown R, Ewers T, et al. “Advantage of meditation over exercise in reducing cold and flu illness is related to improved function and quality of life.” Influenza and Other Respiratory Viruses. 2013 Nov; 7(6): 938-44. do: 10.1111/irv.12053
Prather A, Janicki-Deverts D, Hall M, Cohen S. “Behaviorally Assessed Sleep and Susceptibility to the Common Cold.” SLEEP. 2015. doi:10.5665/sleep.4968.
Butt M, Sultan M. “Nigella sativa: Reduces the Risk of Various Maladies. Critical Reviews in Food Science and Nutrition.” 2010;50(7):654-665. doi:10.1080/10408390902768797.
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» COLD AND FLU
GET SET TO
SOOTHE Learn the natural way to get through a sore throat, cold or flu – with remedy and rest. By Adele Cavaliere, Holistic Nutritionist With the arrival of the winter months, the coughs, colds and flus are quick to follow. In this article I will share with you tips on how to boost your immune system, how to soothe a sore throat, and remind you of the importance of rest.
Immune Boosting Remedies Adele Cavaliere is a Holistic Nutritionist, published author of the book “21 Days to Detoxify Your Life,” is an elite fitness trainer, yoga instructor and founder of Nutri-School. Adele has worked with countless people empowering them to transform their lives, their bodies and their careers! Adele has worked with celebrities, pro-athletes and her success stories have been featured in Cosmopolitan, Shape, Fitness RX and more. www.adelecavaliere.com
Echinacea is one of the best documented herbs shown to boost the immune system. Research shows it inhibits the viral infection, and shortens the duration of the illness. I usually recommend the liquid form, but a good quality tablet is another option. The recommendation is to take echinacea at the onset of an illness.
Zinc is a great mineral that can prevent infections. The vast majority of Canadians are zinc deficient, which can be a reason for an increase in infections. There is some evidence that using zinc lozenges can shorten the length of respiratory tract infections if taken within the first 24 hours of the illness and they soothe a sore throat too.
24 Winter 2017 HEALTHY DIRECTIONS | healthydirections.ca
Boost Your Good Bacteria
The healthy bacteria that lives in our digestive system outnumber the cells of our body 10:1! These microflora are key players in keeping an immune system strong and for that reason I recommend people of all ages take a probiotic on a daily basis. You can add a small amount to your food in a powder form, or take a capsule daily.
Elderberry syrup is a delicious folk remedy used for centuries in North America, Europe, Western Asia, and North Africa. It is rich in vitamins A, C, bioflavonoids, and antioxidants that boost the immune system and damage the virus cell wall. A study in the Journal of International Medical Research, showed patients given elderberry syrup recovered an average of 4 days faster from the flu than those not taking the supplement. Now that sounds good to me!
Skip the Sugar
Sugar is found in obvious places such as cookies and candies, but can also be hidden in cereals, granola bars, crackers and tomato sauce. Sugar will suppress the immune system, so a helpful tip is
to read labels to be aware of the sugar content. Try buying less packaged food, which is where sugars are often hidden.
Soothe a Sore Throat
Herbal Teas: There are so many beneficial herbal tea blends that can minimize those nasty cold and cough symptoms. Here are a few of my favorites. Sage, is a wonderful herb, safe for kids, that can dry up runny noses and wet coughs. Just be cautious for use with nursing mamas as it can dry milk up too. Slippery elm is a demulcent and very soothing. It is great for coating an irritated throat.
Thyme, a well known kitchen herb, is excellent for soothing deep rooted coughs. Its antiseptic properties kill germs, but it also reduces coughing spasms and helps dispel mucus. Licorice is known as a demulcent and an expectorant. This means while it soothes your throat it also helps to expel all that phlegm accumulation.
Winter Edition 2017.qxp_August/Sept 2015 2016-12-21 10:21 PM Page 25
Âť MAKE-IT NATURAL
atcha Green Goddess Facial Mask
Chamomile is a household favorite of many. It calms a spasmodic cough and settles the nervous system promoting a restful sleep.
All these teas can be steeped in a cup of boiling water for 10 minutes. You can mix in a little honey and now we are using two remedies in one. I always like that!
Ingredients 3 tbsp 1 tbsp 1â „2 tsp 1â „4 tsp Pinch
By Sunny Submaranian
water matcha powder coconut oil freshly squeezed lemon juice turmeric
Photo Credit: Michelle Cehn
1. In blender, purĂŠe water, matcha powder, coconut oil, lemon juice and turmeric until a paste forms. Spoon into a small bowl. 2. Using fingers, spread a thin layer of mask all over damp cleansed facial skin. Let stand on skin for 10 minutes. 3. Rinse face with warm water and pat dry with a towel. Follow with your favorite toner and moisturizer.
Courtesy of â€œThe Compassionate Chickâ€™s Guide to DIY Beautyâ€? by Sunny Submaranian & Chrystle Fiedler ÂŠ 2016 www.robertrose.ca Reprinted with publisher permission. Available where books are sold.
Honey is loaded with antimicrobial agents that attack everything from viruses, bacteria, and fungus. It soothes mucus membranes (ie. throats!) and is anti-inflammatory. Use unpasteurized honey and mix it with your herbal tea, hot water or lemon. This is one remedy your children wonâ€™t argue with you about! Remember not to give honey to children younger than one.
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Time to Slow Down
Rest: I know life is busy; work, household responsibilities, kids to care for, but what people really need when they are unwell is time to rest and get better. Take the opportunity to slow down, catch up on sleep, focus on nutrition and cuddle your little one. Before you know it you will be back to the daily grind of life, wishing for that time to rest.
Castor Oil Chest Rubs: castor oil has wonderful healing properties when applied to the skin. This oil is to be applied externally and is not to be consumed! Make sure you buy unrefined oil from a health food store. This oil helps congestion and promotes lympathic drainage. t
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» MOOD AND MEMORY
Finding Focus with Adult ADD and ADHD
By Meghan Livingstone, Holistic Nutritionist
IMPROVE CLARITY AND PROBLEM SOLVING
With an increase in exposure to food additives, sugar and heavy metals, it’s no wonder more and more people are looking for ways to support mental function, memory and mood — especially those with ADD and ADHD. Thankfully, there are plenty of healthy foods and supplements to turn to! Meghan Livingstone is a Certified Holistic Nutritionist with a passion for all things simple, healthy, and natural. For more tips and inspiration, visit www.meghanlivingstone .com or YouTube at www.youtube.com/megh anlivingstone.
Fish oils provide a variety of health benefits, especially for our brain. Rich in EPA and DHA, omega-3 fats comprise a significant portion of the lipids in the brain and help to support cognition, attention, and mood. Some of the best sources of omega-3 fats include cod liver oil, wild-caught salmon, and smaller
26 Winter 2017 HEALTHY DIRECTIONS | healthydirections.ca
fish commonly used in fish oil supplements including sardine, mackerel and anchovies.
B vitamins are go-to nutrients for supporting our nervous system by promoting the activity of nerve cells and the production of neurotransmitters, including serotonin and dopamine.
These anti-stress vitamins work synergistically with each other to help provide energy for our cells, as well as support for memory and mood! Better yet, bilberries have anti-aging and anticarcinogenic effects. If you can’t find fresh bilberries, you can find them as a supplement in most health food stores.
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Did you know that our gut is known as our second brain? There is a very intricate connection between mental health and gut health, which is one of the reasons why itâ€™s so important to support and strengthen our digestive system. Probiotics help to reestablish friendly bacteria in the intestinal tract which helps boost our immune system, manufacture B vitamins, and improve the breakdown of various foods.
Magnesium is an excellent anti-stress mineral and can have a very calming effect on the body, but due to reduced soil quality and depleted magnesium levels in our food supply, many people arenâ€™t obtaining adequate amounts from their diet! Magnesium acts as a muscle relaxant in the body and can help aid restlessness, improve sleep, and can help prevent imbalances in mental function including apathy, poor memory, and other symptoms associated with magnesium deficiency.
Comprised of many different components including choline and inositol, lecithin makes up a significant percentage of our brain and plays a big role in promoting mood balance and healthy nerve function. Phosphatidylserine, another component of lecithin, is particularly useful in promoting memory and attention and can help improve cognitive function. Lecithin is most often sourced from soy or sunflower, and is also concentrated in egg yolks.
Whichever foods or supplements you choose to explore, there are plenty of nutrient-dense options available to support mental function, memory, and mood!t References
1. Mateljan, G. (2006). The world's healthiest foods: Essential guide for the healthiest way of eating. [pp. 389] Seattle, WA: George Mateljan Foundation.
2. Haas, E. M., & Levin, B. (2006). Staying healthy with nutrition: The complete guide to diet and nutritional medicine. [pp. 165, 272, 283] Berkeley: Celestial Arts.
Winter Edition 2017.qxp_August/Sept 2015 2016-12-21 10:21 PM Page 28
HOT OFF THE SHELF & PRIZE GIVEAWAYS
CanPrev Ubiquinol 100 with MCT Oil
u100mg of active form CoQ10 formulated from a base of medium chain triglyceride oil for enhanced absorption. Promotes heart health and migraine prevention. Call: (888) 226-7733. Visit: canprev.ca
Win! a Paderno Tri-blade Spiralizer
uThe slicer is an easy-to-use tool that makes zucchini spaghetti,
cucumber ribbon strands, curly fries or long, spiral apple strands. Recognized for its stability, which consistently produces long, even noodles and ribbons. The unit is BPA-Free. Made by World Cuisine. Enter to win at: healthydirections.ca/prize-giveaways Visit: www.padernousa.com
uAlliBiotic CF™ is an herbal combination formulated to support a healthy immune system to help fight the symptoms of colds and flu. Visit: www.nowfoods.ca/supplements
4 CanPrev Magnesium Bis-Glycinate. Optimal Form. Multiple Options.
uMagnesium bis-glycinate delivers unsurpassed bioavailability, intestinal absorption, and gentleness on the bowels. Available in 200mg vegetable capsules, pure powder, or effervescent drink. Call: (888) 226-7733 Visit: canprev.ca/magnesium 28 Winter 2017 HEALTHY DIRECTIONS | healthydirections.ca
Winter Edition 2017.qxp_August/Sept 2015 2016-12-21 10:21 PM Page 29
» HOME SPA
Natural Pain Relief Solution Helps to relieve pain and inflammation in muscles and joints
Arnica & Epsom Salt 100% Natural
alt Therapy and Shortness of Breath
By Livia Tiba
Thousands of people suffering from shortness of breath have testified that salt therapy has helped them breathe better.
Find it at a natural health retailer near you!
Salt therapy is not new; in fact, it’s been used for hundreds of years by people – both adults and children – suffering from a variety of respiratory problems. In the past patients were taken to salt caves in order to breathe air containing salt particles. Now, there are home salt therapy products which can bring the same benefits. Saltair is a safe, Canada FDA-approved product, which uses ultrasonic technology to dispense in the air the beneficial salt aerosols which aid clearing the respiratory tract. The particles travel into the lungs to help remove any build-up and reduce inflammation that causes wheezing when breathing.
Daily treatment for at least 7 or 8 hours while you sleep offer the most benefits. The product is safe to use with other treatments and medications. It’s also safe to use for children, pregnant women, and even pets! Let your whole family enjoy the miraculous benefits of salt therapy and start getting used to better breathing!t
Discover more ways in which you can treat your respiratory condition using Saltair by visiting www.HomeSaltTherapy.com
HEALTHY DIRECTIONS | healthydirections.ca Winter 2017
Winter Edition 2017.qxp_August/Sept 2015 2016-12-21 10:21 PM Page 30
» MAKE-IT NATURAL
Staying Healthy with Wild Mediterranean Oil of Oregano Your first line of defense against all diseases is a strong immune system. Poor diet, stress and lack of exercise combine to deplete your body’s natural defense mechanisms. Canada’s long winters with lack of vitamin D generating sunshine deplete our immune systems even more. By Roger Baird
Oregano oil, steam distilled from wild harvested Mediterranean oregano leaves and flowers, provides a multifaceted herbal remedy that works on many different levels to strengthen and assist your immune system.
Antiviral: Oregano oil is renowned for its ability to stop a flu or cold in its tracks. At the first onset of symptoms take 1-3 drops under the tongue every hour and drink plenty of water. Your symptoms should be gone the next day. Continue taking 3 drops 3 times daily to keep your immune system strong. When using public transport, at
the office or socializing take a few drops intermittently to stay healthy.
Antibacterial: In repeated laboratory testing, oregano oil has proven its effectiveness against such bacteria as salmonella, staphylococcus, E. coli and some mutant strains such as MRSA.
Use oregano oil topically to disinfect cuts and scrapes and speed wound healing. Oregano oil is very effective in treating bed sores. Many women have found it useful for bladder infections and UTIs.
30 Winter 2017 HEALTHY DIRECTIONS | healthydirections.ca
Antifungal: Oregano oil is one of the most effective and safe antifungals known. Candida infection is rampant due to overuse of antibiotics and diets high in sugar and refined flour. If left untreated it can lead to organ damage and more serious diseases. Start with low dosages and gradually work up. Use topically to banish athlete’s foot and nail fungus.
Antiparasitic: Water borne intestinal parasites such as giardia and cryptosporidium are vulnerable to treatment with oregano oil. Take a bottle to Mexico with you and enjoy your vacation free of stomach upset.
Antioxidant: Oregano oil contains more antioxidants than fresh fruit and vegetables. A few drops goes a long way in helping the body rid itself of free radicals. Scientists recently discovered that oregano oil reduces chemical reactions that produce free radicals when frying with oil. Anti-inflammatory: Use Oregano oil topically to treat pain and inflammation. It penetrates deeply into joints to help provide relief. Pets and livestock: Spread the love to your pets and farm animals who will also benefit in the same ways. Avoid using with cats.
Winter Edition 2017.qxp_August/Sept 2015 2016-12-21 10:21 PM Page 31
The truth about carvacrol: carvacrol is the majority component of oregano oil and has been widely touted as its most important ingredient. It is true that carvacrol displays strong antibacterial activity but it is only part of the story. In testing, pure carvacrol was demonstrated to be less that 50% as effective as oregano oil in eradicating bacterial infection. That can mean the difference between life and death. It is the other components in oregano oil that contribute heavily to its antibacterial, antiviral, antifungal, antioxidant, anti inflammatory, antithrombotic, analgesic, anticarcinogenic and antimutagenic properties. Oils containing more than 86% carvacrol in the essential oil do not have enough of the other components to make them as effective as they should be. Overly high levels of carvacrol usually indicate an adulterated oil which is no longer as nature intended.t Roger Baird is an alternative health researcher and advocate and owner of Hedd Wyn Essentials, first to market with 100% certified organic ingredients in a Wild Mediterranean Oregano oil. He lives on Denman Island, BC. Email at: email@example.com
ow to Use Oregano Oil
Pure oregano oil is caustic and will burn the skin. It must be safely diluted in a good edible oil such as certified organic, cold pressed olive oil. Look for oregano oil that is diluted in a ratio of four parts olive oil to one part oregano essential oil for a safe, effective product. At this dilution it may be taken under the tongue and used topically except on very sensitive areas.
Very young children can be treated by rubbing a drop or two on the soles of the feet. Oregano oil can penetrate the skin and enter the bloodstream with topical application. A few drops can be put in a steam or cold vaporizer to help defeat airborne pathogens and assist asthma sufferers or people with upper respiratory conditions.t
HeddWyn Essentials Wild Mediterranean Oil of Oregano
Natureâ€™s Potent Panacea N t'JHIUT(FSNs Colds Flu FVOHBM*OfFcUJPOTBOE.VDI.PSF t*ODSFBTFT*NNVOJty tHFMQT4tPNBDIBOELVOHEJTPSEFSs,TFFUIBOE(VNT t3FEVcFTPBJO 4QFFETHFBMJOH (FUUIFSFTVMUTUIaUPOMZHFEEWZOOSFHBOPOJMcBOQSovidF. NPO(.O,VFHBO (MVtFO 4oZBOE/VUFSFF
Available at Fine Health Food Stores ]LFBSONPSFaUwww.wildoiloSFHBOo.cPN
Winter Edition 2017.qxp_August/Sept 2015 2016-12-21 10:21 PM Page 32
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32 Winter 2017 HEALTHY DIRECTIONS | healthydirections.ca
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Winter Edition 2017.qxp_August/Sept 2015 2016-12-21 10:22 PM Page 34
Âť NATURAL BEAUTY
Put Your Skin at Ease TREAT ECZEMA INSIDE, OUT
Execalm contains two major regenerators of skin cells: marine DNA and an extraordinary super food, Centella Asiatica used for all dermatological conditions. It also contains burdock and pansy which have the reputation of being blood purifiers. To supplement the formula, zinc is added to help your skin heal, selenium, vitamin B, biotin, rutin and vitamin E. Execalm capsule can also be beneficial for skin conditions such as psoriasis, hives, acne, blotches or rosacea, capillary permeability, and all other types of skin eruptions, by providing the body with elements that help restore and nourish the skin via the lymphatic system.
By Imane Tabbara, MBA
Your skin is your first line of defense and it deserves special care. Cold weather is here and so is dry skin. If you
have hypersensitive skin or you skin is prone to eczema, you probably experience dry, flaky skin, red rashes and constant itching. When a skin condition is present, the skin barrier is weakened, which can lead to infection. A healthy skin barrier is key to healthy balanced skin. It prevents allergens, bacteria and irritants, from penetrating into the body. A balanced oil to water ratio is also key to help prevent dehydrated skin.
The Roots of the Problem
Genetics, asthma, hay fever, allergic rhinitis, leaky gut syndrome, stress and anxiety, are all factors leading to eczema, a recurring chronic or sporadic inflammation of the skin that usually begins in early childhood and can continue throughout adolescence and into adulthood. Eczema is a skin manifestation associated with an allergic response, either to environmental allergens or to certain foods, driven by the hypersensitivities.
Eczema and the Immune System
When our immune system is activated by an allergic reaction, it releases white blood cells that release substances causing inflammation, which leads to itching and redness.
Inside-Out Treatment with the Power of Six Medicinal Plants
It is now possible to manage eczema and to prevent it from spreading out, with Execalm capsules, an in-depth treatment for this condition. The phyto-therapeutic mix in this formula allows the elimination of metabolic waste by helping the blood, liver, kidneys, lymphatic system to function effectively, and contains B vitamins and minerals that promote skin regeneration. 34 Winter 2017 HEALTHY DIRECTIONS | healthydirections.ca
Note that during the healing process, a healing crisis may occur, which is a temporary exacerbation of symptoms at the beginning of a treatment. This is a common progression as skin conditions heal. To ease itching and prevent scratching, use Execalm cream in conjunction with Execalm capsules, applying it twice a day or more. This therapeutic hydrating moisturizer helps protect the natural barrier of skinâ€™s surface, calming skin and alleviating all its ailments. With your skin at ease, you can be comfortable in your own skin again.t Visit: www.herbasante.ca
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Winter Edition 2017.qxp_August/Sept 2015 2016-12-21 10:22 PM Page 36