Okanagan Health & OHW Magazine
Uncontrollable Sugar Cravings P. 30
Top 7 Ways to Maintain Healthy Eyes P. 20
Whatâ€™s That Sound? Tinnitis P. 28
Patient-Centred Healthcare P. 17
ADHD and Yeast P. 8
Joint Pain 101:
Why You Hurt and What You Can Do
LOSE THE WINTER BLUES Changes in the amount of daily sunlight can disrupt the body’s natural rhythm and contribute to an imbalance in hormones like serotonin and melatonin. Trouble Sleeping Melatonin the body’s natural sleep hormone produced in the pineal gland Valerian stress reduction and helps soothe the nerves Passion Flower renowned nerve tonic to help calm nerves
B Vitamins help with metabolism, energy, and nerve function
5HTP boosts the production of serotonin
Ashwagandha restores optimal nervous and immune system health
SAMe improves synthesis of neurotransmitters
Maca supports cognitive function and/or reduces mental fatigue
Relora helps the body manage stress and anxiety Holy Basil nourishes the mind and boosts mood
Talk to our vitamin specialists in-store to find what is right for you.
Kamloops · Kelowna · Langley · Penticton · Vernon · West Kelowna www.naturesfare.com
contents Winter 2016 Volume 4 Issue 1
Medicinal Mushrooms Win the Battle against Colds and Flu! Page 28
NATURAL HEALTH 8 ADHD and Yeast Symptoms suggesting Attention Deficit Hyperactivity Disorder may actually point to the health of the intestines. 10 Joint Pain 101: Why You Hurt and What You Can Do How to get to the winning side of 50-50 for achieving symptom relief. 12 The 3R Approach to Exercise for Breast Cancer Survivors Restore functional movement after surgery with Pilates-based physiotherapy. 14 Foam Rolling Your IT Band: Why It’s a Bad Idea Are you experiencing tightness on the outside of your leg? Stop bullying your IT band, because it’s likely not the problem.
FITNESS 16 Don’t Be a Prisoner of Winter! Learn all about kicksledding, and harness the power of your dog’s enthusiasm too!
20 Top 7 Ways to Maintain Healthy Eyes A few simple steps to maintain not only your vision and eye health, but also your quality of life. 22 A Simple Winter Equation Cold weather is no reason to abandon exercise or healthy eating habits. 23 What’s That Sound? While there is currently no known cure for tinnitus, hearing health solutions exist that can make life easier.
17 Patient-Centred Healthcare Multi-disciplinary health centres are enhancing patient outcomes through professional teamwork.
25 Building the Immune System: Our First Line of Defence Adopt these healthy eating strategies to build and maintain a strong immune system all year long.
18 Money: The Last Taboo Having a harmonious relationship with your finances is part of the mind/body/ spirit connection for living a balanced and healthy life.
26 Exploring the Alkaline Lifestyle Food, hydration, exercise and stress management for a lasting healthy lifestyle.
28 Coconut Berry Frozen Square Delight (raw) A healthy “go to” recipe when you’re craving that sweet taste. 28 Win the Battle against Colds and Flu! Considered a superfood, medicinal mushrooms greatly enhance the body’s ability to fight infection. 30 Uncontrollable Sugar Cravings Keeping You from Getting Fit n Healthy? Three tips to help you ditch the desire for sweets.
Interested in contributing an article? Do you have an idea for a story? Are you a health professional who’s interested in contributing to Okanagan Health & Wellness Magazine, Okanagan Seniors Health Magazine or Okanagan Pet Health Magazine? If so contact us at info@ohwmagazine. com or call 250-503-7472. Back issues are available online at: www.ohwmagazine.com
Winter ‘16 - Okanagan Health & Wellness Magazine
From the OHW Team
Okanagan’s Own Health & Wellness Magazine
PUBLISHER LMR PUBLISHING Leanne Christie email@example.com EDITOR Dianne Steinley firstname.lastname@example.org ADVERTISING SALES Leanne Christie 250.503.7472 email@example.com Dianne Steinley 250.503.7723 firstname.lastname@example.org Georgia Wilson 250.938.2314 email@example.com DISTRIBUTION & SOCIAL MEDIA Georgia Wilson 250.938.2314 firstname.lastname@example.org Okanagan Health & Wellness Magazine published four times a year Okanagan Seniors Health Magazine published twice a year Okanagan Pet Health Magazine published twice a year All rights reserved. No part of OHW Magazine may be reproduced or transmitted in any form without the expressed written consent of the publisher. The publisher reserves the right to accept or reject any editorial or advertising material. The views expressed in OHW Magazine are those of the respective contributors and not necessarily those of the publisher or staff. Although all reasonable attempts are made to ensure accuracy, the publisher does not assume any liability for errors or omissions anywhere in the publication or on the website. OHW Magazine reserves the rights to ads produced for advertisers. Publication Agreement #42490022 Okanagan Health & Wellness Magazine is owned and operated by LMR Publishing. Return undeliverable to LMR Publishing, 5816 Tern Place, Vernon, BC V1H 1R2. Phone: 250.503.7472 Email: email@example.com Website: www.ohwmagazine.com Subscription: For your free copy send your mailing address to firstname.lastname@example.org or visit the website at www.ohwmagazine.com
Cover: It can be difficult to make nutritious
choices when those sugary temptations are calling our name.
Leanne Christie Owner/Publisher Advertising Sales
Dianne Steinley Editor Advertising Sales
Georgia Wilson Distribution Social Media/Sales
elcome to our Winter 2016 issue! January can sometimes seem a dark and interminable stretch, coming as it does on the heels of the bright holiday season. But don’t despair—this is the perfect time for goal setting, fresh starts, better habits, and hope. For us at OHW Magazine, this winter is a time for celebration, as we head into our fourth year! As in previous years, our aim continues to be to inspire you, our readers, to improve your wellbeing, achieve your goals, no matter how big or small, and become your vision of the best that you can be. In 2014 we introduced Okanagan Pet Health Magazine and in 2015 added Okanagan Seniors Health Magazine to our lineup. We’re excited to announce that both of these will be back in 2016 in addition to our regular issues. Longtime readers may have noticed a name change under one of the photos above. We’re thrilled to share that our editor, Dianne Steinley (formerly Fowlie), tied the knot in a surprise ceremony on Boxing Day. Congratulations, Dianne! As our team evolves, we are sorry to bid farewell to Jessica Hamilton, who for the past year lent her talents to the position of Production Manager. Jessica is moving on to new challenges, and we wish her great success in everything she takes on. All the very best to you, Jessica! Our advertising sales team was greatly assisted for this issue by Portia Dove, whom some of you in Kelowna and West Kelowna may have had the pleasure of meeting during the past few weeks. We sincerely appreciate Portia’s expertise and all that she contributed, and we hope that she will be able to work with us again in the near future. We have always been pleased to offer contributions by local experts, and this issue is no exception. Articles address topics such as eye health and ear health, the link between ADHD and yeast, and how to adopt healthy eating strategies for a stronger immune system. Two articles, “Don’t Be a Prisoner of Winter” and “A Simple Winter Equation,” tackle the need to stay physically active during the season that may present the biggest challenges to our motivation. Along with these, you will find a variety of informative offerings including advice for breast cancer survivors, suggestions for dealing with joint pain and IT band woes, and ideas to help you have a harmonious relationship with your finances. See our Contents page for the complete listing. As always, we are extremely grateful to our contributors and advertisers, all of whom help make this magazine possible, and we ask that you please make an effort to support them. And finally, we thank you, our readers. Your generous support, feedback, and encouragement over the past three years have helped shaped this magazine, and we look forward to continuing this wonderful journey together as the year unfolds. We’re eagerly anticipating all the good that 2016 has in store, and we invite you to join us as we move confidently forward. n The OHW Magazine Team is busy this time of year producing our spring issues of Okanagan Health & Wellness Magazine, Okanagan Seniors Health Magazine and Okanagan Pet Health Magazine. If you would like to advertise or provide editorial content please contact Leanne Christie at 250.503.7472 or email@example.com.
4 Winter ‘16 - Okanagan Health & Wellness Magazine
Letters to the Editor Dear OHW Magazine, I’m planning on having a garden this year and I’d like to use compost. When is a good time to start composting? Barb, Lake Country Hello Barb, According to the Canadian Gardening Magazine, compost is ready to use between four months and two years from when it was started. This means you can get your compost pile going right away! Did you know any organic material can be composted but some materials are more appropriate for backyard bins than others. The more diversity of materials the better your finshed product will be:
OK to Compost • Fruit scraps • Vegetable scraps • Rinsed egg shells • Shredded newspaper • Coffee grouns/teabags • Garden debris • Leaves/grass clippings • Human or pet hair (in small quantities)
NOT OK in Most Bins • Meat or bones • Dairy products • Bread • Cooked food • Weeds gone to seed • Cat or dog feces • Diseased plants • Weeds with rhizones (e.g. morning glory)
Watch for articles on composting and other gardening topics in the Spring 2016 issue of OHW Magazine. Okanagan Health & Wellness Magazine
Okanagan Health & Wellness Magazine’s
Embracing the Positive Realities of Aging
Your Aging FELINE FRIEND
Pet Health Insurance
Your Pets’ pH
POWERS OF ATTORNEY
The Benefits of Feeding Your Dog Raw Food
A Place to Call Home
Grieving the Loss of a Pet P. 20
Beyond Dog Breath
Dizziness and Vertigo: Is There Help?
Healthy Hydration for Seniors
Pet-Friendly Resort Supports Health P.24
We welcome Okanagan Seniors Health Magazine and Okanagan Pet Health Magazine to Okanagan Health & Wellness Magazine’s line-up. Subscribe for free by going to www.ohwmagazine.com or emailing firstname.lastname@example.org
Stay Connected with OHW Magazine ohwmagazine.com www.ohwmagazine.com
Sarah Brown is qualified as a Registered Holistic Nutritionist (RHN). Working at Abaco Health for the past seven years has given her a broad knowledge of natural health. Abaco Health, located in Kelowna’s Mission area, carries an extensive range of quality vitamins and supplements, bulk organic herbs, natural beauty products and organic foods. Their knowledgeable team offer excellent customer service, guiding people into health with experienced and informed advice. Visit www.abacohealth.com. Joyce Chen, AuD, Registered Audiologist and Registered Hearing Instrument Practitioner, has more than 24 years of clinical, educational and dispensing experience. Dr. Chen has worked with children and adults in both public audiology clinics and private practices in British Columbia, Nova Scotia and Newfoundland. She moved to Kelowna in 2000 and worked for the Audiology Clinic of Interior Health and Expert Hearing Solutions before opening her own audiology clinic Okanagan Hearing Centre in 2012. Okanagan Hearing Centre is independent of any manufacturers. Visit www.okanaganhearing.com. Sharon e. Davison is an educator (B.Ed Adult), Certified Money Coach® and a meditation trainer who has recently relocated to the Okanagan Valley. She teaches “Mindful Living,” a course for stress reduction and increased wellbeing based on the Mindfulness Based Stress Reduction program and leads urban retreats such as a “Morning of Mindfulness.” She coaches individuals on their relationship with money through the four core step process of money coaching (certified through the Money Coaching Institute in California) and beyond to move people from where they are to where they want to be. Visit www.sharonedavison.com. Rachael Ganson is a certified live blood analyst and co-owner of Cleanse Wellness in Armstrong. She and her husband, Jonathan, were trained under sought-after live blood analyst Floyd Brown. The Gansons use their expertise to help people understand the behaviour of their blood cells and to provide a natural, individualized plan so patients can enjoy a healthy life and help keep disease at bay. Cleanse Wellness offers live blood analysis, nutritional coaching, depression recovery, cooking classes, raindrop technique, and a supplements store. Visit www.cleansewellness.com. Michale Hartte, BASc (Nutr), NNCP, CH, a Kelowna resident, spends her time raising her incredibly healthy young sons, while she runs a private nutritional practice and offers online, in-person and by-phone appointments. Michale is a registered nutritional therapist, chartered herbalist and a registered Biotherapeutic DrainageTM practitioner. To find out more about how you can get Fit n Healthy, please visit www. fitnhealthynutrition.com.
Winter ‘16 - Okanagan Health & Wellness Magazine
Contributors Tiffany Ho is a Brand Representative for Santevia Water Systems Inc. She moved back to her hometown Vancouver after spending three years working and travelling in Asia. She loves to share about her travelling adventures and love for yoga and teaches yoga part-time and through Yoga Outreach. She is also the co-founder of Karmabitez, which is ready to launch in 2016. Follow Tiffany at www.iamfloyoga.wordpress. com<http://www.iamfloyoga.wordpress.com.
Sarah Holvik, BSc (Nutrition), is a nutritionist based out of Vancouver. She is actively involved in nutritional research, educational health and wellness program development, diet and lifestyle counselling, and freelance writing. Her first book, You Aren’t Just What You Eat, describes the inflammatory basis for chronic disease and draws connections between modern day diet, exercise patterns as well as psychological landscape and our overall inflammatory burden. Sarah loves yoga, travelling, music, fashion and connecting with her friends and family. Contact Sarah at email@example.com. Annet King is the director of global education for the International Dermal Institute (IDI) and Dermalogica. She is responsible for creating professional classes and training materials for Dermalogica and oversees all IDI curriculums. For more than a decade, Annet has travelled internat¬ionally as a speaker and master educator for IDI and Dermalogica. She is one of the brand’s voices and is a frequent contributor to magazines, websites, TV and radio programs. Okanagan College’s Spa Training Centre has been a partnership school with Dermalogica for three years. For more information see www. okanagan.bc.ca/spa.
Elliot Lysyk, DC, loves helping people overcome their health concerns, and his true passion is chiropractic care for families. He founded Arise Chiropractic Wellness Clinic in Vernon with a mission in mind: to help as many families as possible achieve optimal health, naturally. Dr. Elliot previously practised in Ireland, where he lived for four years before settling back in Canada. He loves to travel and has visited over 30 countries, enjoying many cultural experiences along the way. For more information on the clinic, visit www. arisechiropractic.com. Tessa Nicholson, RHN, is a Registered Holistic Nutritionist and Metabolic Balance® Coach, an all-natural weight loss system that regulates hormones and balances metabolism. Tessa is a dedicated foodie, an avid cook and enjoys spending time discovering the abundance and variety of fresh foods available in the Okanagan area. In addition to working one on one with clients, Tessa also gives group presentations on the benefits of natural nutrition and its impact on the body systems. To learn more about Tessa’s services visit www. tessanicholson.com or email tessanp@shaw. ca. Daniel Walker, OD, is Mission Creek Optometry’s newest optometrist. Daniel brings his passion for eye care to the clinic after having travelled abroad to volunteer for communities in Nepal, Malawi, Morocco, Mexico and Ecuador. His travels even included a hike up Mount Kilimanjaro. Not only does Daniel enjoy the great outdoors but he is also a huge music fan. He is accepting new patients and eye emergencies. To book an appointment, visit www.missioncreekoptometry.com or phone 250-717-0086.
Shelly Korobanik, certified personal trainer and professional dog trainer, is the owner of Pooch Partners®, a business that combines her passion for fitness and love of dogs to promote outdoor activities for people with their pooch. In addition to fitness classes, learn-to-run programs, canicross, skijoring, weight pulling, agility, and obedience training, Pooch Partners® hosts an annual Doggie Duathlon, Trail Hiking series, and Raise the Woof comedy show to raise funds for local animal charities. Visit www.poochpartners. ca or email firstname.lastname@example.org.
Cathy Watson, BSc Physiotherapy, is a registered physiotherapist and Stott certified Pilates instructor. Since moving to Vernon in 2014, Cathy has pursued further education in the field of pelvic floor physiotherapy, and has found the blending of this with Pilates beneficial for many of her clients. In addition to offering workshops, Cathy is re-establishing her Pilates-based physiotherapy business. In her spare time, she enjoys Silver Star Mountain in the winter and Okanagan and Kalamalka lakes in the summer. Call 250-540-0203 or email email@example.com.
Mary Kozicki, BScN, has been in the nursing and business world for many years. Before moving to Penticton in 2011, Mary owned and operated a home support business. She witnessed many aspects of poor nutrition while visiting her many clients. Mary was introduced to the importance of whole food nutrition by her daughter, a medical doctor who saw firsthand, through her practice, the benefits of good nutrition. Mary enjoys knitting, reading, and cheering on the Penticton Vees. Phone 778476-2469 or email firstname.lastname@example.org.
Dylan Wiebe, RMT, grew up in Portage La Prairie, Manitoba. A lifelong athlete who played hockey and soccer at a high level, he pursued his passion for therapy at the Okanagan Valley College of Massage Therapy in Vernon, graduating in 2014. Whatever your age or condition, whether it be a sporting injury, fibromyalgia, arthritis or frozen shoulder, Dylan looks forward to assisting in your recovery using a variety of modalities including deep tissue massage, joint mobilizations, passive release techniques, trigger point therapy and facilitated stretching. Visit www.thrivephysiotherapy.ca.
6 Winter ‘16 - Okanagan Health & Wellness Magazine
Your Questions Answered
Local experts answer our readers’ questions...
Can sleep deprivation affect my skin? The body’s largest organ, your skin is a tireless protective barrier and an outer indicator of poor-quality sleep.
By Annet King veryone knows the feeling of occasional sleep deprivation. The causes differ from temporary sleep deprivation from a new baby, a great party, travelling or work, to longterm sleep deprivation from chronic sleep loss or insomnia. Regardless of cause, sleep deprivation can make simple decision-making more difficult, erode short-term memory, decrease physical coordination and agility, compromise the immune system, make the individual feel more emotionally fragile and volatile and even swell the waistline.
Skin Never Sleeps Human skin is the first line of defence between internal tissues and organs and a big, hostile world that is chock full of pathogens and other dangers. Skin tirelessly fights back all day and all week against free radicals generated by UV, stress, processed foods, cigarette smoke and other environmental toxins. Sunscreens and antioxidants are as essential to skin stamina as that first coffee may be to getting the morning started. Nighttime Body and Skin When your head hits the pillow, ideally your blood pressure gently lowers, allowing pleasant sleepiness, deep rest and finally the rapid eye movement (REM) cycle. Breathing slows and deepens. While humans are not literally immobile during sleep, the muscles, joints, tendons and ligaments do relax. All of these changes allow the body, including the skin, to repair and replenish after the stresses of the day. In fact, cell regeneration increases by double at night, and production of collagen also escalates. Even if you do not have sleep issues, remember to cleanse skin thoroughly before bed. This routine should include a pre-cleanse step to dissolve skin-adhering sunscreens and sweat-proof cosmetics. Specialized overnight products are recommended, specifically those with microencapsulated retinol and the new wave of peptides. Cleansed, resting skin is more readily available to absorb helpful ingredients. Sleep Deprived? How is the quality of your sleep and are there any possible stimulants you might be ingesting? You may not realize that herbal teas like silver needle white tea can have considerably high levels of caffeine. Your esthetician can examine your face and throat under a mag lamp, feeling for hot-spots, dry areas and more. For instance, a congested, sometimes flaky zone between the brows that we call the “wine and dine” area often signals latenight dining. Other signs of sleep deprivation are: • Dark shadows and puffiness – a sign of poor circulation and sluggish elimination • Sallow, lacklustre dehydrated skin – a sign of poor circulation meaning fewer nutrients are getting to the cells
Skin infections and cold sores – impaired immune system due to sleep deprivation means fewer cytokines to combat bacteria and viruses
Tips for Better Sleep Here are five tips to ensure that you have restful sleep for glowing skin: 1. Develop a routine and go to bed at the same time every night. Our bodies love repetition. 2. Work out early – midday or dusk is ideal. Big cardio after dark revs up the metabolism and makes sleep elusive. 3. Stop caffeine mid-day and no sugary treats after 7 p.m. 4. Eat dinner earlier – dusk is ideal. A light dinner also requires less digestion, thus making sleep easier. 5. Take an aromatherapy-infused bath then go to bed. Also, turn the computer off and never have a TV in the bedroom. Turning out lights progressively throughout the evening may help to invite deep, peaceful sleep. n
Esthetics & Nail Technology Certificate Sept. 2016 – June 2017 • Career with endless possibilities • Train in a professional spa environment • 100% of grads got jobs for past three years
www.okanagan.bc.ca/spa Winter ‘16 - Okanagan Health & Wellness Magazine
ADHD and Yeast Is there a connection between the two, and is it really ADHD?
By Rachael Ganson
hen she came into the office where I was doing my training, I heard her mother say, “If you can’t help her, I’m done.” I turned to look at the young girl, who sat unconsciously fidgeting with her hair, then her clothes, then her nails, then back to her hair; she simply could not sit still. She didn’t notice me looking at her, but then I realized she really didn’t seem to notice much. She was in a complete daze. Her mother said that she had been diagnosed with ADHD (Attention Deficit Hyperactivity Disorder) and because of her inability to focus or stay on task, and her disruptive behaviour in class, she had been assigned a student aide to help her. Her mother was at her wits’ end—it had been exhausting trying to cope and understand her daughter’s behaviour. The live blood analyst poked her finger, took the sample, and showed her mother what he saw. It was absolutely loaded with white dots anywhere you looked: yeast, candida albicans. Before we go into ADHD, think about this quote from Dr. Lawrence Wilson on alcoholism and candida: “People with candida overgrowth are slightly inebriated all the time. They may stop drinking, but their internal alcohol production continues, especially if they eat a diet with any sugars in it. Thus, even if one does not drink, a person often continues to experience some of the effects of alcohol intoxication including fatigue, irritability, and alcohol and sugar cravings.
This can seriously interfere with recovery efforts. Also, anyone with candida albicans overgrowth who temporarily stops eating sugar or carbohydrates can experience symptoms of alcoholic withdrawal, including strong cravings for sugar, carbohydrates, or alcohol. This can be extremely confusing until one recognizes the connection between diet, alcoholism, and the overgrowth of candida and other yeasts in the body.” Unless you reside under a giant rock, chances are you know someone with ADHD or have it yourself. In the late 1960s, the American Psychiatric Association (APA) formally recognized ADHD as a mental disorder. Of course, it wasn’t called ADHD at the time. Fast forward to the year 2000 and the APA has released the fourth edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM) and established three subtypes for ADHD used by healthcare professionals to this day:
Our brains are inextricably tied to our gastrointestinal tract and our mental wellbeing is dependent on healthy intestines.
1. Combined type ADHD 2. Predominantly inattentive type ADHD 3. Predominantly hyperactive-impulsive type ADHD Depending on different factors at any given time throughout the day, most of us would fall into one or more of these three categories. For instance, I have combined
8 Winter ‘16 - Okanagan Health & Wellness Magazine
Natural Health type ADHD when I am coming out of a chocolate stupor on December 26. I have predominantly inattentive type ADHD whenever my husband is talking to me about the Edmonton Oilers, and I have predominantly hyperactive-impulsive type ADHD whenever I go to Costco. With that said, what do children feel like when they have been given a sugary cereal for breakfast, are off to school to sit at a desk for hours, then home to start playing the latest video game? They probably feel like they have ADHD. Or, how do adults feel who start the day with a stimulant, head off to work to deal with stressors throughout the day, then leave work (except they don’t really leave work because of the cellphone in their hand) and arrive home to try and relax? They probably feel like they have ADHD. Now, many of us feel we’re not just busy, we’re too busy. But is this the case, or is it that we are less productive because we can’t think? Consider this from Natural News: “If you are depressed while you suffer from regular yeast infections, or athlete’s foot, or have taken antibiotics recently, there is a connection. Our brains are inextricably tied to our gastrointestinal tract and our mental wellbeing is dependent on healthy intestines. Depression, bipolar disorder, anxiety, and a host of other mental illness from autism to ADHD can be caused by an imbalance of gut microbes like fungi and ‘bad’ bacteria.” I believe that ADHD is a real condition, but why do these symptoms greatly diminish or even disappear with lifestyle changes? Is it because of what’s in our blood? Let’s think about the example again, the average child and adult start their day with, let’s just say it, sugar. Sugar, sugar, and more sugar. Sugar helps yeast grow and grow and grow. Now, let’s imagine that you or your child have just ended a round of antibiotics; you now have the perfect combination for ADHD-like symptoms. To start, many people have very low friendly gut bacteria (flora), and need to regularly keep gut flora at a healthy ratio for many different functions within the body. One way that gut flora rapidly depletes is by antibiotic use. Among many other functions, such as immune system support, digestion, and skin health, gut flora acts as an intestinal lining to stop toxins from being absorbed. Organisms like candida release toxic substances which can penetrate the poorly functioning intestinal wall (not enough protective bacteria) to be spread by the blood stream throughout the whole body. These toxic substances are thus able to cause symptoms in the brain, such as confusion, poor memory, depression, learning difficulties, irritability, headaches, and short attention span. Those symptoms sound very familiar. Obviously there are many contributing factors to ADHD, but this quote I found very interesting: “One reason for the popularity of the ADD diagnosis is that with it nobody is to blame, and no further time or effort needs to be taken with the situation. We can relax and try to cope personally. If the child becomes much more docile, starts listening and behaving, then everybody is absolved of any responsibility to get at the root of the difficulty and his true problem festers and boils under the surface to break out elsewhere. The child gets labeled with a psychiatric disorder. Two million children in the United States now carry this label (Ref. Atlanta Journal and Constitution, Tuesday, January 16, 1996, D3).” Unfortunately, “more docile” is most likely referring to a medicated child and this was 1996. What’s even more troubling to me about medicating a child, or an www.ohwmagazine.com
adult for that matter, is what if it’s not ADHD at all? What if the child or adult needs to have their blood checked and cleaned up, change diet, monitor video game and cellphone usage, take a breather, and see if the symptoms go away? The young girl’s mother was shocked when the live blood analyst explained what we were all looking at. I felt horrible for this poor girl who couldn’t possibly feel good in any way; no wonder she was acting out. She couldn’t process a thought if you had paid her to. Her blood was so toxic from all the yeast and poisons being put off and absorbed that she was barely able to function. The live blood analyst explained that she was basically a dry alcoholic. As a result the home life and relationship between her and her mother had been rapidly deteriorating, and it wasn’t her fault. She was feeling and was now believing that she was dumb and obnoxious. I am happy to report that she made a full recovery after a resolute will from her mother to change the family’s diet. Sugar intake was closely scrutinized, making sure she was eating a wide range of high-fibre foods, raw nuts, vegetables, seeds, beans, and watching that fruit was eaten only in its full form, and sparingly at that. Foods rich in caprylic acid (which kills yeast) were also recommended. Examples include garlic, coconut oil (which has the highest concentration) and palm oil. Next she was recommended a wide range of probiotics, to build back friendly gut bacteria and to stop the absorption of toxins into the blood. She was also advised to drink lots of water and to walk daily in fresh, clean air. Most notably, family life improved dramatically and she was able to return to class as an above-average student who no longer needed a student aide. Is there a connection? In my opinion, absolutely. n
LIVE BLOOD ANALYSIS •
250.546.1222 • www.CleanseWellness.com #3-2625 Patterson Ave., Armstrong, BC
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Monica Fralick at 778-214-3279
These products and information are not intended to diagnose, treat, cure or prevent any disease. Anyone suffering from disease or injury should consult with a physician.
Winter ‘16 - Okanagan Health & Wellness Magazine
Joint Pain 101: Why You Hurt and What You Can Do Whether you are an arthritis sufferer or just dealing with daily aches and pains, learn how to assess your options for the most effective relief. By Sarah Holvik, BSc
ith the barrage of supplements available today, choosing a safe and effective product to address joint health issues can be anything but straightforward for consumers and health practitioners alike. Many patients with complaints— from joint pain to stiffness and lack of mobility—have tried a variety of options without finding a reliable, long-term strategy for relief. And while the word is getting out about the dangers of pharmaceutical options for pain relief, from the increased risk of
ulcers to cardiovascular and kidney complications, the world of natural alternatives still largely remains a quagmire of products with widely varying results beyond placebo. So the questions arise: is a 50-50 shot at relief good enough for you? How, as consumers, can we forage through the weeds and effectively assess options that work? Why Do Joints Hurt? Joint pain can arise for a variety of reasons, and assessing the cause of your discomfort is a key factor in
determining the right treatment option. Stiff, painful joints caused by physical wear and tear due to movement, sports, injuries and/or aging is due to cartilage degradation resulting from physical friction and strain on the joint and can lead to osteoarthritis (OA). Cartilage breakdown can cause painful bony spurs or extra bone formation around the joint, triggering the connective tissue (for example, ligaments) and muscles around the joint to stiffen and become weaker over time. Although OA is the most common; other forms of arthritis, such as rheumatoid arthritis and gout, are also prevalent and need to be considered when determining sources of joint pain. However, don’t be fooled into thinking arthritis is the only cause of stiff or painful joints. The fact is that our lives today are riddled with jointpain-inducing influences. Research suggests that the abundance of saturated fat, refined sugars and starches, salt, dairy, caffeine, red meat and even some vegetables (for example, tomatoes, peppers and eggplant from the nightshade family)
10 Winter ‘16 - Okanagan Health & Wellness Magazine
Natural Health in our diets can worsen arthritic conditions. The combined inflammatory effect of our sedentary lives and a high-calorie diet deficient in essential nutrients and minerals (including calcium, magnesium, selenium, zinc and copper) is a major instigator of bone and joint health issues today. Stress is a major contributor to pain in the body, as it activates specific biochemical pathways that signal a chronic inflammatory response if left unchecked. Exposure to environmental toxins plays a role in elevating the bodyâ€™s overall inflammatory burden and can increase symptoms of existing joint conditions. While both categories of joint supplements can be effective (joint builders and inflammation calmers), keeping the various causes of joint pain in mind enables consumers and practitioners to target which type of supplementation may provide the most effective relief for each individual situation. Natural Anti-inflammatory Ingredients If we envision joint-building ingredients as building blocks, itâ€™s
not hard to imagine inflammation as the deleterious force of a fire that continually burns as you build a house. Inflammation calmers are ingredients that naturally reduce the inflammatory response in the joints. Some anti-inflammatory benefits can also be seen within the jointbuilding category; however, persistent inflammation caused by injury, disease and/or lifestyle factors can overwhelm the system and diminish the benefits of joint-building supplements. Among the key dietary anti-inflammatories are silicate mineral complexes. These contain a wide spectrum of minerals that offer significant benefits, not just in relieving joint pain and stiffness but also as markers of systemic inflammation such as C-reactive protein (CRP). They provide therapeutic benefits in many inflammatory conditions, from cardiovascular disease to inflammatory bowel disease, asthma, multiple sclerosis and psoriasis. A key benefit of this type of mineral complex is the relatively short duration before results are seen compared to other ingredients, such as some joint builders, which require longer, continuous use to see benefits,.
Many herbal ingredients and spices also offer anti-inflammatory properties. Turmeric is probably the most researched and possesses potent benefits in combating joint pain and inflammation due to its antioxidant and anti-inflammatory phytochemical components. The specifics of how these botanical ingredients work is far less important than their significant effectiveness in reducing the overall inflammatory burden of the body, which translates into tangible therapeutic benefits for OA sufferers. A Complex Process, Simplified Joint pain stems from a variety of factors and cannot be viewed as a simplistic process, nor treated with a simplistic approach. Whether you are an arthritis sufferer or just dealing with daily aches and pains, keeping the various causes of joint pain in mind, and using a combination approach including lifestyle modifications and targeted supplementation, can greatly assist you in determining the best course of action and get you to the winning side of 50-50 to achieving symptom relief.n
Winter â€˜16 - Okanagan Health & Wellness Magazine
The 3R Approach to Exercise for Breast Cancer Survivors Pilates-based physiotherapy helps restore pain-free functional movement after surgery by releasing, rebuilding and retraining. By Cathy Watson, BSc Physiotherapy
eceiving a breast cancer diagnosis is scary. Treatment may include a partial mastectomy, a total mastectomy, chemotherapy, radiation, removal of lymph nodes and/or a skin graft. The main focus is, and should be, completely on staying well through the treatment and having a successful outcome. Once this has been accomplished though, many women are left with physical side effects that negatively change the way they move throughout their day. Simple daily tasks such as reaching up into the cupboard, putting on your seatbelt and showering
Cathy Watson Physiotherapy Pilates based physiotherapy is a gentle and progressive system to help breast cancer survivors improve their body’s ability to move with less pain.
For appointments: www.cathywatsonphysio.ca email@example.com • 250-540-0203
3704 - 32 Street, Vernon, BC
can be difficult. You’re noticing that your upper body is not moving as freely as it once did. Finding exercises that are gentle, yet effective, can be tough. As a physiotherapist, I work with many women sometimes months, sometimes years after their surgery. Though everyone will have different issues and concerns, most women are left with stiff muscles that don’t move like they used to. The combination of manual therapy, soft tissue massage, posture education and gentle exercise can help restore pain-free movement to your body. What issues can be problematic? Pain This may be over adhesed areas where bundles of scar tissue have built up. These areas can become very tender to touch and be painful with movement. Decreased range of motion/Axillary web syndrome (cording) This lack of movement may affect mostly the shoulders and upper torso but can be felt all through the body. Axillary web syndrome, or cording, can develop when lymph nodes have been removed. Areas will feel tight, may cause pain and will decrease your ability to move your arm around.
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Top and right - Cathy helps her patient to release tight muscles and joints, increasing flexibility and improving breathing.
Lack of strength Muscles that have gone through trauma will need to begin working again, gently, in order to build up their strength. Decreased proprioception When muscles and joints have gone through trauma, the body’s ability to know where it is in space lessens. Movement may be difficult and sometimes shaky. Lymphedema When lymph nodes have been removed or someone has had radiation, there is a possibility of experiencing an increase in fluid retention and tissue swelling. This is most commonly seen in the arms. What’s an effective way to address these issues? I like to use the 3R Method, which ensures that all three physical components are addressed. This helps to make long-lasting change in your body. It’s important to: • Release – tight muscles and stiff joints • Rebuild – weak muscles and loose joints • Retrain – change posture and movement Release Tight muscles and joints, from both the upper body and the lower body, need to be addressed. Using a combination of manual therapy, muscle energy techniques and gentle www.ohwmagazine.com
movement will help someone stretch through their body. This not only increases their flexibility but also opens up the channels for better breathing. Rebuild Finding gentle yet progressive ways to strengthen the muscles and give stability to the joints will help support your body so you can get done the things that you want to during your day. Retrain Depending on what was involved, some muscles may have been used during a skin graft. As a result, some movements of the body will be less accessible. Ensuring the right muscle groups are performing the most efficient movements is a precursor to building up strength. Making postural changes is an important first step. This gives your body a strong foundation on which to continue enhancing your flexibility and building your strength.
Below - Cathy helps her patient to rebuild weak muscles and joints with strengthening and stabilizing exercises.
It’s really important to pay attention to some guidelines when you are ready to return to exercise. • Always warm up before doing exercise • Progress gradually • Always take time to cool the body down after exercise • Wear your compression sleeve during exercise *** Do NOT perform exercise if you notice that you are experiencing an acute lymphedema attack *** Always listen to your body! n Winter ‘16 - Okanagan Health & Wellness Magazine
Foam Rolling Your IT Band: Why It’s a Bad Idea If the outside of your leg is tight after exercise, your IT band is usually not to blame.
By Dylan Wiebe, RMT
t seems that the fitness industry has a plethora of fads that come and go. Some have stood the test of time while others have been huge busts. Many of these fads have lured consumers in with flashy designs, real life testimonials and convincing ads. Fitness fads have been around for decades, starting from the vibrating belt, ThighMaster, sauna suits, to my all-time favourites, the Shake Weight and the miracle QRay bracelet. While most of these gadgets have done nothing other than leave you with a few paid installments short of a headache, they have been rather entertaining. On the other hand, there have been great strides forward to bring products to the market that not only claim to improve your health, but actually back it up with proven results. Bring in the foam roller! Foam rollers have been around since the late 1980s but have become increasingly popular in clinics and gyms since 2009. Foam rolling is a form of self-myofascial release, which is thought to improve flexibility without reducing muscle performance. Many foam rolling companies state that as little as two minutes can create changes in range of movement and it has potential to help a number of injuries. This is a pretty bold statement for a product that is made from PVC pipe and compact foam. As a registered massage therapist, I have had many people enter my office, many of them avid runners or cyclists, who describe that the outsides of their legs are tight after exercise. Now, I am always encouraging my clients that doing something is better than doing nothing. When I ask them what they have been doing to combat the irritability in their leg, the most common answer is “I’m rolling my IT band.” While the purpose of this article is not to condemn foam rollers (they actually are a great little device for releasing
• Physiotherapy • Massage Therapy • Acupuncture
778.475.5910 #27-100 Kalamalka Lake Rd. Vernon
muscular tension if used properly), I am advising anyone who is rolling their IT bands to STOP! Stop bullying your IT band because usually it is not the problem. What is the IT band? Your IT band (also called your IT tract) is a thick strip of connective tissue, known as fascia, that plays an important role by connecting hip and thigh muscles to the tibia of the lower leg; specifically your gluteus medius, tensor fascia latae (TFL) and your vastus lateralis (more on those later). Fascia can best be described as a non-contractile structure in your body that separates muscles into groups (for example, your quadriceps from your hamstrings) which allows blood and nerves to travel throughout the body in a somewhat seamless manner to help provide nervous impulse and nutrition to your tissues. It is the clingy plastic wrap of your body. When was the last time you tore off some plastic wrap for that peanut butter sandwich only for it to stick to itself repeatedly and frustrate you to no end? Fascia of the body has a strikingly close comparison when it becomes dysfunctional. With the IT band being the largest piece of fascia in the entire body, its main role is in stabilizing the knee both in extension (leg straight) and partial knee flexion (knee slightly bent). So, for activities like running, hiking, and cycling, the IT band is constantly in use to help with lateral stabilization of the knee. What’s bad about rolling my IT band? Now that we understand the function and anatomy of the IT band, my stance on why foam rolling it is a bad idea comes down to these points: • Fascia is non-contractile, meaning it doesn’t shorten to create movement. Rolling your IT band will not soften it or increase your range of motion, because it merely is a fascial sling from your TFL to your tibia. • Your IT band is a stabilizer for your knee! It’s supposed to be tight. Even if you could roll out your IT band, would
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Natural Health you want it loose, flapping in the wind as you run? Appropriate tension equates into stability; therefore your IT band needs tension. Your problem lies with the muscles around the IT band. • Your IT band, as I mentioned before, is like plastic wrap. If not properly hydrated and maintained, it can stick to itself and underlying structures (like your vastus lateralis of your thigh). Foam rolling it will only add to the already painful problem by compressing its fascial properties to its muscular friends (you know, the guys that actually contract and create the movement for your hips and knees). It also has the ability to stick to its bony insertion at the tibia. So what are my options? If you are experiencing leg tightness and/or pain on the outside of the knee/ thigh after exercise, here are some of my recommendations: • Strengthen your core and glutes by actively finding exercises to target them (specifically gluteus medius). Gluteus medius is an important hip stabilizer and if weak, can cause the IT band to be placed into increasingly painful tension (don’t forget that your IT band has direct fascial connection to your gluteus medius). Your manual therapist can once again assist you with explaining the correct way to target this muscle. • If you love rolling, then roll the TFL and vastus lateralis of the thigh. These muscles have direct fascial attachments to the IT band and most often house trigger points, which usually are the main source of your actual pain. • Drink plenty of water to nourish your tissues, which is especially important for your fascia to glide smoothly over other surfaces when you are active. • Rest! Rest, along with drinking water, is how the tissues rehydrate. Exercise pumps the water out of the tissue in the same way that if you wring out a wet sponge and then try to run water over it, the water cannot be absorbed as easily. When you release the sponge, water soaks back into it. It is the same thing with tissues; extensive exercise pumps the water out of the tissue; therefore your exercise routine should include some rest. When you take the strain off of the tissues, like a sponge, your tissues will suck up that water and be
ready for more exercise. • Seek opinions from qualified manual therapists (massage therapists, physiotherapists) and make sure they properly assess the condition at hand. Assessment is key to know which treatment direction to take and which musculature needs to be attended to. They can also direct you with appropriate stretching and exercise to combat your condition or whether complete rest is more appropriate. • Receive massage therapy and
physiotherapy at least once a month. Manual therapy can release the IT band in ways a piece of PVC pipe cannot. Skin rolling, fascial shearing, passive and active release techniques (amongst many others) are all skills your therapist can use to effectively “unhook” your IT band from neighbouring tissue. Be good to yourself, put the money aside every month and invest in your health. Expect to ramp this number up if you are in an acute injury or ignore the pain of your body until it’s too late. n
The ultimate neuroprotective anti-aging nutrient BioPQQ Pyrroloquinoline quinone Pyrroloquinoline quinone (PQQ) is a recently discovered vitamin-like compound with antioxidant and B-vitamin-like activity that has a wide range of benefits for brain and body function. Clinical studies in humans have shown that PQQ enhances short-term memory and attention, improves energy metabolism, and reduces markers of inflammation, as well as improving general feelings of well-being. PQQ is known to influence multiple cellular pathways, including the production of nerve growth factor (NGF). Like CoQ10, PQQ has diverse benefits for mitochondrial function. It has been shown to attenuate mitochondrial oxidative stress as well as stimulate mitochondrial biogenesis. Mitochondrial dysfunction is a key factor in the development of numerous health conditions, especially those typically related to aging. PQQ not only supports cellular energy, but has neuroprotective properties. It protects cognitive health by promoting the recovery of damaged nerves, protecting neurons against oxidative damage and toxicity (including glutamate-induced toxicity), and helping combat the degenerative changes common to many neurodegenerative diseases. BioPQQ is created using a patented natural fermentation process that results in a highly absorbable PQQ disodium salt. BioPQQ is the type of PQQ used in successful human clinical trials. BioPQQ is an innovative way to support energy levels, cardiovascular health, and cognitive function, as well as protect against age-related cognitive decline. Welcome to Whole Foods Market! Locally owned and operated for over 30 years, Penticton Whole Foods Market is proud to be one of Canada’s leading natural and organic grocers. At Whole Foods Market we offer a wide range of natural and organic supplements, body care, and grocery items, including locally grown organic produce, freshly baked artisan breads, organic meat and dairy products, and many of the hard-to-find items required for alternative diets. Our Wheatgrass Cafe offers a full selection of freshly prepared meals, snacks and smoothies. For those dining in, we have indoor and outdoor seating and offer free wireless internet. Visit our beautiful new store to tempt your taste buds, boost your health and meet our team – who will be delighted to share their passion and knowledge of organic and natural products.
Whole Foods Market 103 – 1770 Main St, Penticton, BC PH 250-493-2855 | Fax 250-493-2822
Winter ‘16 - Okanagan Health & Wellness Magazine
Don’t Be a Prisoner of Winter! Kick away those excuses with a fitness activity that’s guaranteed fun for both you and your pooch. By Shelly Korobanik
inter is here, and instead of bunkering down inside, why not escape to the great outdoors and enjoy everything this amazing season has to offer by trying kicksledding? Originating in Scandinavian countries, kicksledding, like skijoring, is slowly being discovered in North America and is a perfect activity for our Canadian winters! For non-skiers looking for a way to maintain their fitness level, or an alternative mode of transport to go ice fishing, or just wanting to go exploring on winter trails, kicksledding is a viable option to consider. And for those looking for a way to exercise their pooch, kicksledding is the perfect alternative to skijoring. A kicksled is a small sled consisting of a chair mounted on a pair of flexible metal runners (for use on ice or packed snow) upon which skis can be attached (for use on soft snow). You propel the sled forward by standing on one runner and kicking back on the ground with the other foot. You steer the kicksled using a handlebar attached to the top of the chair back. The chair can be used to carry a person or luggage, and if you have a dog, you can harness him or her up to pull you and your kicksled! Kicksleds are also lightweight and fold nearly flat for easy transport. Kicksleds come in four sizes to accommodate all sizes and ages of individuals. Learning to kicksled is relatively easy as it is similar to using a scooter. Alone on level ground,
a kicksledder can attain speeds up to 15 to 20 kilometres per hour, and faster speeds if travelling downhill or propelled forward by a harnessed dog! As with skijoring, it is not a smart idea to just hook up your dog and go out— both you and your pooch need some basic training first!
Training for people is pretty simple. Initially, just take the kicksled out on your own and get a feel for how to steer and stop it. Steering is relatively easy using the handlebar; however, there are no brakes on a kicksled, so learning how to brake is key before you hook up your dog! The more comfortable you are controlling the sled on your own, the better your experience will be with your dog. If your dog is already involved in canicross or skijoring, the transition to kicksledding will be very easy. If, on the other hand, your pooch has never experienced either of those sports,
and has not been involved in weight pulling, a little training is required before hooking up to the kicksled. As with canicross and skijoring, the key to enjoying kicksledding with your dog is to use proper equipment, teach the basic commands and see it as a team sport. A kicksled is designed to be human propelled regardless of whether you include your pooch; however, you will notice the impact of a dog over 20 kilograms (44 pounds) pulling in front. Kicksledding can be done with smaller dogs as well, but you will have to do the work to propel your kicksled forward. A properly attached bridle connects with a bungee (to protect your pooch from jerking motions of the sled when you stop and start) which hooks up to a gang line to your dog’s harness. Using a proper harness is critical to ensure your dog has an enjoyable and safe kicksledding experience! Once you and your pooch are ready to hit the snow on your kicksled, remember to never overdo it— leave your dog wanting to do more! Kicksledding is a wonderful activity to keep fit while enjoying the great outdoors during the winter months, plus it’s a much better alternative to holding yourself (and your pooch) prisoner indoors! Want to get started? Pooch Partners is a retailer of Esla kicksleds and also offers dog training to get you and your pooch out enjoying kicksledding this winter. n
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Patient-Centred Healthcare When wellness practitioners of both conventional and alternative care communicate with and support one another, the outcome will always be a win for the patient. By Elliot Lysyk, DC
hen I opened Arise Chiropractic Wellness Centre seven years ago in Vernon, my goal was to create a clinic with strong lines of communication to other wellness practitioners in town—naturopathic doctors, physiotherapists, massage therapists, counsellors, acupuncturists and other chiropractors. Unfortunately, my attempts weren’t always met with enthusiasm. When referring a patient to another health provider, quite often I received no response at all—never mind any form of open dialogue about the patient’s care. And so, as our chiropractic clinic grew, I realized that the most effective way to establish even stronger interprofessional communications would be to create it under one roof. Thus was Arise Wellness Centre born. This approach truly did enhance the dialogue necessary to successfully co-manage patients, resulting in wonderful outcomes. Our patients were delighted that a team of practitioners were working together in their honour, communicating about their needs. They appreciate having various sets of eyes, various philosophies, weighing in on their problem. This is called a patient-centred healthcare—engaging with other health providers in our community, fostering relationships and open dialogue so that we can, as health teams, offer our patients the most effective solutions. I would love to see more of this approach when dealing with conventional medicine, too. Unfortunately, when I come upon findings that warrant medical attention and refer a patient to their medical doctor, the patient is often met with disapproval for seeking “alternative care,” and I am excluded from future conversations about these findings. Overall I feel disappointed by the poor levels of communication between medical doctors and alternative practitioners regarding mutually cared-for patients. The patients feel disheartened as well, knowing that their doctor does not support the adjunctive health choices that are contributing to their health. In my opinion, professional divides like these prevent patients from accessing the multiple avenues of care that may allow them to heal and express true wellness. Of course, there are many reasons for this situation in our healthcare system, like the simple
fact that doctors are extremely busy. And, perhaps, there is a lack of inter-professional education and understanding by doctors that makes it easy to dismiss alternative therapies despite their endless reported benefits. However, I remain hopeful for the future, as I do notice the tides turning. More and more, the health world is embracing the latest research substantiating improved patient outcomes through inter-professional, patient-centred
Headaches and Neck Pain? Some headache sufferers experience headaches so frequently and for so long that they begin to think it must be normal for them. CAT scans on the head in search of the cause frequently come up negative. Treatment usually ends up being some form of pain-killing drug, which can lead to unwanted side effects and may not address the cause of the problem. The cause of these headaches is often overlooked because much of the pain can actually be referred from the neck. When I perform an examination, I often find that the patient may also suffer from neck pain, neck restriction, tight cervical muscles, muscular trigger points, postural imbalances, tingling in the hands, and sometimes arm pain. X-rays often reveal that the natural spinal curve and alignment of the vertebrae have been lost. When nerves in your spine get pinched, they alert you with pain. The relationship between such misalignments of the neck and headaches is so common that it is even given its own category: cervicogenic headaches. I am also alarmed at the number of children who suffer headaches that are told it is a normal part of growing. There is nothing “normal” about headaches or neck pain. The cause should always be sought. If these problems sound familiar to you or a child you know, one consultation with our office may change the rest of your/their life.
Dr. Elliot Lysyk, DC
Dr. Deane Studer, DC
Dr. James Mayne, DC
Alpine Centre #7-100 Kal Lake Rd. Vernon, BC www.arisechiropractic.com
Winter ‘16 - Okanagan Health & Wellness Magazine
Wellness models of healthcare. At a recent chiropractic convention in Victoria, several speakers discussed this burgeoning new trend—clinicians teaming up in multi-disciplinary health centres and enhancing patient outcomes through professional teamwork. For example, Dr. Kim Humphreys spoke about a ground-breaking program he is directing at the University of Zurich in which students, over a 10year program, receive a combined chiropractic and medical degree. This has created an opportunity whereby students, medical doctors, chiropractors, orthopedic surgeons and neurosurgeons are working closely together. In this setting, a great deal of research comparing chiropractic and medical treatment outcomes for a variety of musculoskeletal disorders has taken place. The latest research from this program highly favours chiropractic care over medical injections when treating disc herniations and low back pain—in terms of safety, long-term effectiveness, and cost. If chiropractic’s rampant expansion (with clinics on virtually every corner of our cities and towns) and widespread success stories are not enough to validate its efficacy, then the research pouring out of this facility should certainly help. There is a great deal of research backing the effectiveness of alternative health options, working in conjunction with each other. Unfortunately, until mainstream medicine truly embraces this idea, patients will continue to experience disappointing barriers to effective communication between health providers. And, as a result, patients will never receive the benefit of seeing their chosen health providers communicating about their care. This means the patient loses. Findings are missed, treatment options remain limited, effective solutions remain unexplored, and patients get caught in antagonism between their providers. Any possibility for true healing is shut down. On a positive note, I am happy to report that a handful of medical doctors in our town do support complementary and alternative healthcare options, and overall we are working toward a patientcentred model where chiropractors, medical doctors, naturopathic doctors, acupuncturists, and therapists of all kinds can communicate regularly and support each other, all in an attempt to help our patients achieve optimal health and well-being. I find the best way that I can help advance patient-centred care in our community is by continuing to cajole a dialogue with other providers with a high level of integrity and professionalism. I encourage doctors to visit us and find out what we do first hand so they, too, can see our results. And I encourage other complementary providers to begin sharing your results with doctors and each other, seeking to create a community where we can all brush shoulders while promoting mutual respect for each other. Then patients always win. n
Money: The Last Taboo A money coach can help you examine your core patterns and beliefs in your relationship with money. By Sharon e. Davison, BEd (Adult)
ry talking to someone about what they earn, what they owe, or what savings they have or hope to have, and you will likely be met with a range of reactions or emotions. Ask them how their relationship with money is, and you might get a blank stare. We don’t want to talk about it and we don’t want to look too deeply, and yet we often want our relationship with money to be different in some way. Can you relate? Imagine for a moment that you are in a relationship with money. How would you describe that? Is it magical and transformative, tight and controlled, empowering and an adventure, or depleted and desperate? What kind of relationship would you like to have? Psychologists know that struggles, conflicts and core issues around money have a great impact on our psyche, relationships and all aspects of self. The power of early experiences and deeply held beliefs about money, which are often inherited or learned early in life, is a foundation that our future relationship with money is built upon. When we are not happy in that relationship, taking some time to uncover this foundation can be the starting point to understanding and making change. Reconstructing a financial life through a more holistic perspective can provide a healthy ground for new patterns, actions, and money experiences. With interest in law of attraction, neuroeconomics, neuroscience, the increasing numbers of people retiring and the largest transference of money from one generation to another, there are many approaches for how to work with and relate to your money. One emerging field is that of money coaching. Rather than a traditional approach which might focus on planning investments, creating debt repayment or setting up savings plans, money coaching looks at your relationship with money through the perspective of holistic well-being to live fully and abundantly in all areas of your life. Like humans, money is both physical and spiritual in its form. It is energy. Money has the ability to bring us great good or great suffering, depending how we relate to and work with it. An unconscious and unhealthy relationship can bring about personal and societal problems. Often what we think, feel, and do with
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Wellness money is passed to us unconsciously and so we don’t know that we are not making our own choices and decisions—we are being driven by patterns that are inherited and learned when our brains are young and absorbing everything around us. Despite our best efforts we may one day realize something is not working and want to examine what is impacting this relationship, rather than once again looking for another some “thing” to fill a void, or believing we are “no-thing” without money and our material possessions. From a holistic perspective we are physical, mental, emotional and spiritual beings; when integrated we are a healthy individual. At our core is a presence and awareness that unites all aspects of our self and is the source of all. In the relationship with money and the physical self, it is important to know if our basic needs are being met, how much money we do or do not have, and if our wants are being materialized. Mentally, we can look at what beliefs we have about money, what thought patterns repeat, and whether we understand the influence that reactions have on our brain and body. Emotionally, we begin noticing what feelings and emotional energy patterns are present around money, what money memories are connected to our emotions, and what supports our current money relationship. Spiritually, we begin identifying the universal archetypes that show up in our life, any meaning and purpose connected to our money, and if there is an open flowing of intuition and spirit into our material world. We are interconnected spiritual human animals with a brain that reflects these aspects and their integration. Science tells us that reality is not how we think it is, and that our experience is influenced by other factors as part of a fabric of life interacting with itself. Better understanding of what blocks or conditions our experiences with money is important work for our times as we face economic uncertainty, fear in the world and a society extending itself into consumerism for meaning, value and self-worth. You were not born to shop! It may be part of what you enjoy but it was never the purpose of being alive. Our purpose is not just to survive but to realize our potential and bring it into the material world. This truly is a rich life. You already have everything you need from source; you just need to move past the obstacles to manifesting and living it well. This is the work of money coaching. Working with a money coach, you will uncover core patterns and beliefs around money, you will understand personal energies and behaviours that are inherited, you will work with universal forms and language related to money and you will identify living assets and purpose for living a life connected to source. You will identify where it is you are, where it is you want to be, and begin that journey. Having a harmonious relationship with your finances is part of the mind/body/spirit connection for living a balanced and healthy life. Money coaching work can stand alone or work well in tandem with traditional money professionals such as financial planners, advisors or debt consolidators and counsellors. A journey such as this not only assists one in changing one’s relationship with money, it develops the ability to increase awareness, set intention, unlock potential and take action with purpose. This blueprint can be applied to any aspect of living a conscious life of richness and meaning. n www.ohwmagazine.com
Facilitator & Coach Workshops, courses and private practice specializing in Mindfulness
Meditation and Money Coaching www.sharonedavison.com firstname.lastname@example.org 250.212.0752 facebook.com/sharond.sh.e
Quantum Healing Studio Quantum-Touch® it’s the most simple and effective way to run energy with amazing results on both people and animals
Brigitte Thom 2910 30th Ave. Vernon, BC 250.503.6493 email@example.com
Now Serving Penticton and Area Winter ‘16 - Okanagan Health & Wellness Magazine
Your eyes are a vital part of your health. Follow these tips for a lifetime of good vision.
Top 7 Ways to Maintain Healthy Eyes By Daniel Walker, OD 1. Get Your Eyes Checked Regularly. Perhaps the most effective way to ensure you maintain healthy eyes is by getting them checked by your optometrist. Routine eye examinations are recommended (whether you wear glasses or not) for babies as young as six months old, followed by another exam at age 3, then again at age 5. During schoolage years, annual examinations are recommended and are almost entirely covered under the BC Medical Services Plan. Exams can be decreased to every two years when advised by your optometrist. For all of our patients over the age of 65, Dr. Daniel Walker and Dr. Scott Percival recommend eye exam frequency increase to yearly once again, as the risk of developing many eye conditions tends to be slightly higher in this age group. Besides checking your vision, we will evaluate the health of your eyes, since many serious eye conditions don’t present with any symptoms at all. In some eye diseases, symptoms only present when the condition is advanced and difficult, or even impossible, to treat. By making sure you and your family see an optometrist regularly, you are maintaining not only your vision and eye health, but also your quality of life. Great Vision l Great Advice l Great Technology l Great Fit
Mission Creek OPTOMETRY Family Eyecare
Dr. Scott Percival and Dr. Daniel Walker
• Eye Exams • Pediatric Eye Exams • Management of Ocular Diseases • Eye Emergencies • LASIK & Refractive Surgery Co-Management • Dry Eye Treatment • Sports & Specialty Eyewear Fitting
Contact our eye care clinic today to find out how we can help.
14-3818 Gordon Dr., Kelowna, BC V1W 3G8 Phone: 250-717-0086 www.missioncreekoptometry.com
2. Quit Smoking. As far as your vision is concerned, it would be difficult to overstate the importance of eliminating tobacco use. Smoking has a direct correlation with several of the leading causes of preventable vision loss and blindness. These conditions include cataracts, age-related macular degeneration (AMD), diabetic retinopathy and even a transient ischemic attack (TIA), or a “mini-stroke” of the eye. The latter three conditions can be potentially detrimental to your vision and can occur suddenly in one or both eyes, with poor long-term visual outcomes. The harsh reality for those patients who continue to smoke is that their risk of these devastating conditions is greatly increased. 3. Follow an “Eye Foods” Diet. These days, we are inundated with a myriad of sources advising us on what a healthy diet looks like, which foods to shun, and which foods are all the rage. The reality is that scientific evidence and experts in the field continue to make fairly consistent dietary recommendations, and it’s no surprise that the healthiest diet for your eye health and vision bears a striking resemblance to the dietary recommendations for your overall health. Thanks to the Eyefoods team, we now have a recommended course of action for leading a lifestyle that promotes total eye health and overall well-being. The Eyefoods book (on display at Mission Creek Optometry) is a fantastic source for the dietary details. As you may have expected, there is an emphasis on a whole foods, balanced approach including vegetables of all colours (especially green and orange), eggs (don’t forget the yolks!), cold-water fish, fruit, a variety of nuts and seeds, and lean sources of protein, among others. To highlight one “gold medalist” eye food, you should eat plenty of leafy green vegetables; these include kale, spinach, dandelion greens, Swiss chard and arugula. Aim for a weekly target of one handful of raw greens every day, as well as a half cup of cooked greens at least twice a week. Both cooked and raw greens provide unique benefits in the absorption of key eye nutrients
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Wellness lutein/zeaxanthin and vitamin C, respectively. The evidence is clear that you can prevent your risk of dry eye disease, eyelid disorders, cataracts, age-related macular degeneration and many other eye conditions by following an “eye foods” diet. Please ask either Dr. Walker or Dr. Percival for a free copy of the Eyefoods Nutritional Plan sheet that gives a quick overview. 4. Exercise, Preferably Outdoors. Regular exercise is a well-known and important factor in overall health and this includes eye health. Studies show that consistently getting even moderate exercise, such as two and a half hours of walking per week (just over 20 minutes a day), can have a significant effect on lowering blood pressure, preventing type 2 diabetes and even preventing cardiovascular events such as strokes. These health issues are also directly related to some of the most common sources of vision loss, namely cataracts, diabetic retinopathy, retinal vein occlusions (RVO) and agerelated macular degeneration (AMD). Getting your exercise outdoors may be even more beneficial than you think, especially for children. Studies have shown that the more time spent outdoors by school-aged children, the lower their risk of developing nearsightedness or progressing to higher amounts of nearsightedness. Although nearsightedness can be corrected by wearing glasses or contact lenses or having refractive surgery, none of these options negate the clear association between myopia (nearsightedness) and the development of posterior vitreous detachment (“floaters”), retinal detachment and primary open-angle glaucoma (POAG). When it comes to exercise, the bottom line is that some is better than none, and it’s best to focus on choosing types of exercise that are enjoyable to you. Hiking, biking, cross-country skiing, swimming and even dancing can be fun ways of incorporating exercise without making it seem like a chore. 5. Wear Sunglasses. Although spending time outdoors is great for maintaining eye health, you may be causing additional harm to your eyes if you’re doing so without wearing sunglasses, especially here in the www.ohwmagazine.com
Okanagan. Besides being a great fashion accessory and providing comfort from the bright summer sun or glare off the snow, those stylish shades are also key in preventing a host of eye problems caused by harmful UV rays. It is important to purchase good quality sunglasses that block 99 percent to 100 percent of UVA and UVB exposure. If you find that the classic grey lenses are too dark for your comfort, several other lens colours are available that can offer the same quality of eye protection. By getting into the habit of wearing your sunglasses, you’ll be greatly minimizing your risk of developing a number of eye conditions, such as pterygium (tissue growth over the front of the eye, which can affect vision and often requires surgery), cataracts, age-related macular degeneration (AMD), and even certain forms of eye cancer. 6. Wear Protective Eyewear. Just like protecting your eyes from the sun, it’s perhaps equally important to protect them from eye injuries. Although eye injuries tend to occur more frequently in the workplace, they can also happen while playing sports, particularly certain racquet sports, like squash or badminton. Anyone who is engaged in activities involving power tools, saws, sanders or any other equipment with the potential to release airborne particles is at risk of serious eye injuries and should be wearing proper safety eyewear. It is
important to establish a proper and complete fitting specific for your requirements including selection, fit and maintenance of safety eyewear with Canadian Standards Association (CSA)-certified impact resistant lenses. Your optometrist can ensure you receive the appropriate eyewear to protect your eyes from potentially devastating eye injuries. 7. Don’t Do What Connie and Conrad Do with Their Contacts. Although contact lens wear can be perfectly healthy when they are fitted by your optometrist and checked periodically, you should avoid straying from proper contact lens wear just because your friends Connie or Conrad are doing so. You expose yourself to a number of serious and potentially sight-threatening risks by not replacing your lenses on time, falling asleep while wearing your lenses, and even by wearing lenses that were purchased online and not fitted by a professional. Studies have shown that irresponsible contact lens wear (such as improper cleaning, extending lens replacement or swimming in lenses) poses the largest risk for eye infections of the cornea, which can lead to blindness in the affected eye. If you follow the appropriate guidelines, however, and ensure you are seeing your optometrist regularly, you can drastically reduce the risk of microbial infection due to contact lens wear. Prevention is always key to maintaining healthy eyes and body. n
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Winter ‘16 - Okanagan Health & Wellness Magazine
A Simple Winter Equation Healthy Minds + Healthy Bodies = Energy
By Mary Kozicki
any studies have found that good nutrition, along with exercise, positively affects the health of our mind. This is especially important in children, from birth to adulthood, in creating a healthy learning environment. A number of studies have shown that students who eat a nutritious meal and engage in moderate exercise are better able to focus and have higher test scores. And according to these studies, the most important meal of the day is breakfast, which many kids and even parents miss. The Journal of Pediatrics June 2005 issue concluded that children need an hour of physical activity daily. A Centers for Disease Control & Prevention study found that 60 percent of children ages 9 to 13 don’t regularly participate in organized physical activity outside of school. Even with this knowledge, schools are making cuts to physical education! At the same time, fast food and junk food are replacing nutritious food to generate money and to accommodate busy family lives. Health and nutrition become low priorities. No matter the season, it is important to recognize that there is link between health and exercise. An active outdoor activity any time of the year helps to establish life-long patterns of healthy physical exercise. As we approach the winter season, remember that there is no need to stop activities because of the cold. In fact, studies have shown that, in spite of the common belief that exposure to cold air will cause a cold, fresh air is good and healthy at any time of the year. In fresh, outdoor air children and adults do not rebreathe the germs of the group and the chance of spreading infection is reduced. Here are some important points to remember when engaging in any winter activity: 1. Dress appropriately, wearing layers for warmth and removal if necessary. 2. Wear proper outerwear.
Healthy Meals & Exercise
The best medicine for your child Mary Kozicki 778-476-2469
3. Use the appropriate equipment for the activity. 4. Avoid slippery and frozen surfaces (unless needed for the activity, of course). 5. Keep moving in cold weather. 6. Look for signs of frostbite and hypothermia. Winter sports do not need to be expensive. Some wonderful activities only require your imagination. For example: • Piles of snow can be used to construct igloos. Use additional snow to construct furniture and people for your igloo. Use some coloured water to paint the furniture. • The game of fox and geese is played simply by creating a circle in the snow and the fox tries to catch the geese. Great fun, especially if the snow is deep. • Sliding down a hill is always an exhilarating ride, especially if the hill is steep and long. The climb back up may be tiring but is a wonderful way to energize your body. • How about street hockey using two pails as goals? Many an NHL player started out playing street hockey with teams of various players. • Enjoy a simple walk in the deep snow, making a trail through the park and enjoying the sunshine and fresh crisp air. • Of course, there is the age-old, can’t-resist snowball fight. With rosy red cheeks and a burst of energy, it may be time to come in and enjoy a hearty bowl of homemade soup, along with some fruit for dessert. The benefits of exercise are plentiful for children and parents alike, according to the National Association of Sport & Physical Education. These benefits include an improvement in muscular strength, cardiovascular endurance and flexibility. Boosts in alertness and energy levels, along with improved sleep, were also observed. So do exercise and a healthy diet matter? You bet they do, in many ways, for everyone from early childhood to adulthood. Change is hard, but we need to understand that nutrition and exercise play a vital role in encouraging and supporting kids’ healthy lifestyles which will carry over into adulthood. Changing school food choices and introducing more nutritious meals along with additional exercise isn’t easy or cheap, but the many long-term benefits outweigh the considerations of the short-term focal point. n
22 Winter ‘16 - Okanagan Health & Wellness Magazine
What’s That Sound? If you suffer from tinnitus, know that you don’t have to face a lifetime of ringing.
By Joyce Chen, AuD
innitus is the perception of sound in the head when no external sound is present. Tinnitus is frequently described as a ringing, hissing, roaring, pulsing, whooshing, chirping, whistling and clicking. The prevalence of tinnitus tends to increase with age and peaks among adults in their 60s. It is a very common problem and affects 10 to 15 percent of the general population. Approximately 0.5 to 1 percent of adults report tinnitus as a debilitating problem associated with mood disturbances, sleep difficulties and cognitive dysfunction. Although tinnitus is usually not medically measureable and there is no cure, there are plenty of hearing health solutions that make life a little bit easier for those who suffer from it. How does tinnitus start? Although we do not understand the exact mechanisms of tinnitus, many factors are highly related to tinnitus, such as age-related hearing loss, ear diseases, medication, head and neck injuries, and traumatic emotional events. People with certain health problems (hypertension, varicose veins and arteriosclerosis) tend to suffer from tinnitus. In addition, more than 200 medications list tinnitus as a possible side effect. How can you help yourself? Relax. Tinnitus can be a very frightening condition, especially if it develops rapidly, without warning. However, it is important stay calm and not panic about the condition. Tinnitus is rarely a sign of a serious, ongoing medical condition. A relaxed body can cope with tinnitus more effectively. See an audiologist to explore a possible assessment and management plan. A hearing test should be the first step in dealing with tinnitus, since up to 80 percent of tinnitus cases occur with hearing loss. An audiologist can help assess the health and function of your middle ear, inner ear and hearing system. Tinnitus evaluation, education and counselling are beneficial for the management of tinnitus. See your doctor and ear specialist (otologist or otolaryngologist) to rule out any medical condition requiring
treatment. Your medical physician or health care provider will conduct a medical evaluation to identify any active and treatable medical conditions you may have that are related to tinnitus. How is tinnitus treated? Medical treatment of tinnitus is rarely effective. No drug has yet been developed specifically for tinnitus. Management of
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OkanaganHearing.com Winter ‘16 - Okanagan Health & Wellness Magazine
Wellness tinnitus generally involves educational counselling, stress reduction and/or sound therapy. Cognitive behavioral therapy (CBT) helps you become aware of inaccurate or negative thinking, so you can view challenging situations more clearly and respond to them in a more effective way. CBT counselling sessions promote relaxation techniques that restructure the way you think about and respond to tinnitus, and that can result in sounds that are significantly less bothersome. Sound therapy is the systematic use of external noise to reduce the perception of, or reaction to, tinnitus. It can take several forms. Sounds can be used as soothing background noise to distract your attention to tinnitus, to partially or completely mask the tinnitus and to habituate tinnitus. Sound therapy may significantly reduce the perceived burden and annoyance of tinnitus. Tinnitus retraining therapy (TRT) was introduced by Dr. Pawel Jestreboff in the 1990s. TRT combines counselling and sound therapy to help the patient habituate the auditory system to tinnitus signals. Through educational counselling, TRT assures patients that tinnitus is NOT indicative of a serious or life-threatening disease (after medical examination). If tinnitus is not important, we can break the link between the perception of tinnitus from the fight-or-flight reaction and to block tinnitus-related anxiety and emotional turmoil.
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Tinnitus maskers use an external noise source to relieve the person’s perception of tinnitus. A masker can be a hearing aid, ear-level masker, combination devices (hearing aid with tinnitus masker), or any noise generator (radio, television, a fan, etc.). The goal is to cover up or replace the perception of tinnitus with a more acceptable external sound, reducing its perceived loudness and thereby reducing the annoyance of tinnitus. The most effective masking sounds are those that elicit positive emotional responses in the patient. Hearing aids are helpful to those who have hearing loss and tinnitus, since most patients develop tinnitus as a symptom of hearing loss. When environmental sound is heard better, tinnitus may be less noticeable. With more sound the tinnitus may move to the background and become less noticeable. In addition, hearing aids make listening easier and reduce the strain to hear and make life less stressful. Many newer hearing aids include an integrated tinnitus masker (white, pink, speech noise, ocean wave noise or other artificial ambient sound) that can further cover the perception of tinnitus. There is presently no known cure for tinnitus. However, there are very good, well-established tools and treatments that can significantly reduce the perceived burden of tinnitus. Talk to your audiologist and your physician to get some relief and return to a normal life. n
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24 Winter ‘16 - Okanagan Health & Wellness Magazine
Building the Immune System: Our First Line of Defence A strong immune system not only keeps us healthy and vibrant, but also helps slow down the aging process By Tessa Nicholson, RHN
egardless of the time of year it always pays to focus on building a strong immune system. Though we tend to think of the immune system as protecting us during cold and flu season, it is our first line of defence against all manner of illness and disease. Oxidative damage is a process that occurs in the body and results in damage to our cells. This oxidative damage comes from many sources but is also a by-product of normal metabolism and occurs on a continual basis. The immune system is a powerful ally that works for us 24/7 to protect our cells from oxidative damage. Healthy eating, exercise, stress management and adequate sleep all play a vital role in supporting a strong immune system. Here are some simple healthy-eating strategies to help build and maintain a strong immune system.
water content such as leafy greens, cucumber and oranges. Soup made with low sodium stock or plain water and extra vegetables is also a great way to get more fluid in your daily diet.
We have all heard and read about the importance of hydration, and adequate hydration is vital. Water is essential for transporting nutrients to the cells, and is needed for every bodily function including activating the detoxification process taken on by the liver, kidneys and lymph system. The human body also relies on water to move waste through our bowels, kidneys and skin, our major elimination organs. In addition to drinking plenty of water, choose foods that have high
immune-boosting vitamins A, C, E and the minerals selenium and zinc, all vital antioxidants that neutralize and protect us from the harmful effects of free radicals which cause damage to our cells.
Eat from a broad spectrum of fruits, vegetables, whole grains and lean proteins. Doing so will increase your chances of getting enough of the
Vitamin A helps the body fight off infection and helps maintain the structural integrity of cells and healthy functioning of mucous membranes. The carotenoids give the yellow and red pigments in fruits
and vegetables. Although there are over 600 carotenoids, all playing a role in maintaining good health, only a few convert to vitamin A, beta carotene, beta cryptoxanthin and alpha carotenoid. These antioxidants can be found in colourful fruits and vegetables such as the winter squash family including acorn, butternut and pumpkin. Other sources include cantaloupe, carrots, dried apricots, sweet potatoes and dark leafy greens; the cruciferous vegetables broccoli, cauliflower, cabbage and Brussels sprouts. Vitamin C tends to be equated with cold and flu prevention, but it plays an important role in protecting our cells from free radical damage. Vitamin C can only be found in fruits and vegetables, so itâ€™s wise to get the minimum 7-10 servings of fruits and vegetables outlined in the Canada Food Guide. Vitamin C is easily lost during cooking, so eat your fruits and vegetables as close to their natural state or steam slightly just until the vegetable is firm to the bite. The key function of vitamin E as an antioxidant is to prevent cell damage by inhibiting the oxidation of fats, thus stabilizing blood fats so the body is protected from free radical damage. The oxidation of fats is a key factor in the formation of plaque adhering to blood vessel walls. Vitamin
Winter â€˜16 - Okanagan Health & Wellness Magazine
Exploring the Alkaline Lifestyle
E is often used as a food preservative to prevent spoilage. Food sources of vitamin E include raw vegetable oils, avocado, nuts and seeds, eggs, oats, whole grains and dark, leafy greens. Selenium, a trace mineral that receives little attention, is needed for the production of several enzymes that affect the antioxidant network. It works synergistically with vitamin E in supporting the immune system. Selenium can be found in Brazil nuts, crimini and shiitake mushrooms, shrimp and chicken. Zinc, another key antioxidant, strengthens the immune system and helps heal wounds. Food sources include oysters, liver, beef, chicken, pumpkin seeds, rye and oats. Zinc works in concert with vitamin A in supporting the immune system. Use generous amounts of fresh herbs and spices when preparing meals, not only for their wonderful flavour and aromas that enhance the taste of our food, but also for their antibacterial and antiviral properties. Some suggestions include parsley, cilantro, dill, oregano, turmeric, ginger and garlic. High-fibre foods provide important prebiotics that feed the good bacteria in the digestive tract and promote rapid elimination. Naturopathic Doctor Wendy Wells puts it very succinctly: “Eating fibre increases the immune system in your gut, feeds the good probiotic bacteria there, keeps the digestive lining healthy and absorbs and pulls out excess hormones, cholesterol, fat and toxins from the body.” Fibre can be found in fruits, vegetables, nuts, seeds, beans, lentils and whole grains. Eat cruciferous vegetables; not only do they provide a healthy dose of vitamins A and C but also fibre that contributes to a healthy digestive tract and promotes the elimination of toxins. The take home message here is that no single nutrient works in isolation. Nature provides us with the answer when we follow a whole-food, natural diet that is abundant here in the Okanagan valley. All we have to do is make the natural choice. n
Food, hydration, exercise and stress management will get you on the right path toward a lasting healthy lifestyle. By Tiffany Ho
t’s that time of year again. After the holidays, New Year’s resolutions are set and we are ready to hit the gym and get back on track. But before we fall off the track even before spring arrives, let’s take a step back and figure out a way to sustain the New Year enthusiasm. Here are a few things that you need to establish from the start: What are your health goals? What is a reasonable diet plan? How can you develop a fun and motivating exercise routine? What are your health goals? Hard work, dedication, passion, persistence … just a few words used to describe the fitness enthusiast. No matter what you call them, they are people who value their health and aren’t afraid of sacrifice. They are constantly making informed decisions and seeking out new ways to better their health. You may have heard of health enthusiasts switching to an alkaline lifestyle. So what is alkalinity? Will this be something achievable? Why is it important to keep a balanced body pH? An alkaline lifestyle can be simple: alkaline diet, alkaline water, moderate exercise and proper stress management. Let’s explore each category of the alkaline lifestyle in more detail. What is a reasonable diet plan? One of the most difficult parts of maintaining your New Year’s resolution is diet. When you constantly feel like you are sacrificing the foods and beverages you love, you end up burning out and failing. The best way to restore your body’s health is to consume an alkaline diet, which helps to neutralize acidity in the body. Acidity and alkalinity are descriptive terms to describe the pH scale, which ranges from 0 (extremely acidic) to 14 (extremely alkaline), with 7 falling in the centre of the scale as neutral. The optimal pH for our bodies is around 7.36 (slightly alkaline). However, the Standard American Diet (SAD) includes overwhelmingly acidic foods such as dairy, meat, processed foods, sweets and coffee. Such foods create an acidic environment, and while the body has the incredible ability to neutralize some of the acid we consume, it can eventually become overwhelmed. The danger is that the body will have to start borrowing alkaline minerals from other sources. And what sources would be those be? Think of mineral-rich bones, teeth and organs! When those systems lack alkaline minerals, they become weak and acidic, increasing risk of diseases like cancer, obesity, diabetes and osteoporosis. Don’t worry if some of your favourite foods fall under the acidic category. The objective here isn’t to completely eliminate acidic foods from your diet. A twist to the alkaline diet is the 80/20 rule: 80 percent alkaline, 20 percent acidic. Most people don’t even realize that a variety of delicious alkaline foods are already part of their diet: almonds, cauliflower, pumpkin, squash, onions, grapefruit, pomegranate, lentils, avocado, broccoli, garlic, kale,
26 Winter ‘16 - Okanagan Health & Wellness Magazine
spinach, tomatoes, zucchini, carrots and quinoa. There are many recipes available online for cooking delicious alkaline meals! Aside from eating alkaline, drinking alkaline will also help your body fight acidity, so that it can start to defend and heal itself. Alkaline beverages include mineralized alkaline water, green tea, lemon water, coconut water, almond milk, fresh fruit and green juices. With mineralized alkaline water, you are also getting the benefits of minerals like calcium, magnesium, manganese, iron, zinc, etc., which are essential for proper body function. How can you develop a fun and motivating exercise routine? When it comes to exercise, consistency is key. Gym traffic peaks from the early weeks of January and starts to slow down by mid-February. If going to the gym isn’t your thing, try hiking, cycling or yoga. Also, many people are overly keen to get back into shape after the holidays. They will return to the gym and immediately give their 200 percent. It’s important to start at a moderate level and build intensity over time to avoid muscle soreness and joint pain and to reduce risk of injury. It’s all about taking those baby steps! Muscle soreness can affects all kinds of athletes, whether they are new to exercise or have been following a strict regimen for years. Along with proper nutrition and a balanced recovery, staying hydrated with alkaline www.ohwmagazine.com
beverages has been documented as a vital remedy for sore muscles. Staying hydrated is crucial for improving athletic performance overall, but not just any water will do. Tap and bottled water often have high amounts of chlorine, heavy metals and other chemicals, which are acidic and toxic to the body, making it harder for your body to recover from your workout, while also creating an environment where disease can flourish. By drinking alkaline water before, during and after exercise, you will be able to prevent muscle soreness and fatigue. Joint pain can sometimes be experienced by the long-distance runner, heavy-weight lifter, or someone new to exercise. Although there are many remedies available, keeping hydrated with alkaline water is a great one for joint pain. Water will feed the cartilage in the joints and keep them soft, reducing inflammation and preventing any further joint pain. By
staying properly hydrated on training days and rest days, athletes can do their part to keep their joints healthy. There’s no such thing as a stressfree life… But there are many different ways of effective stress management. Stress is the number one cause of many diseases including cancer. Such techniques could be engaging in a particular hobby, exercising, spending quality time with loved ones, listening to music, practising yoga or meditation … anything that helps you slow down, be present and be in tuned with your body. Don’t forget to breathe! Taking these few steps to set up a sustainable routine will guide you toward a healthy lifestyle change, will pave the way for success, and will ensure this is the last year you make this resolution. Take care of your body—it’s the only one you get! n
Winter ‘16 - Okanagan Health & Wellness Magazine
Win the Battle against Colds and Flu!
Coconut Berry Frozen Square Delight (raw)
More than just lowly fungi, medicinal mushrooms are packed with immune-enhancing nutrients to help ward off sickness. “I can’t believe they’re healthy!” By Michale Hartte, BASc (Nutr), NNCP, CH
hese incredibly tasting coconut/fruit wonders are my ‘go to’ when I want that sweet taste. High in healthy fats with just enough dried fruit for sweetness, I typically grab them as my pre- or post-workout snack. They are easy to digest and help me feel satisfied so I never feel deprived! Alternatively, use them when you want that naughtybut-nice treat. Great for children too! Makes eight 1-inch frozen squares. INGREDIENTS • ¼ cup unsweetened coconut flakes • ½ cup any dried fruit (goji, mulberries, blueberries, strawberries, etc.) • ¼ tsp Celtic or Himalayan salt • 1½ cups coconut oil, melted (I personally like raw, centrifuge extracted coconut oil by Wilderness Family Naturals or certified organic virgin coconut oil by Omega Nutrition.) • 2 scoops Pro Pea Balance protein (vanilla) by Genetra or equivalent • ¼ cup coconut flour DIRECTIONS • Place coconut flakes, dried fruit and salt into your food processor and mix on high until you can pinch the flakes and they stick together. • Add remaining ingredients. Mix for about 2 minutes. You may need to stop the blending and use a spoon to clear the edges to keep the consistency. Pour into a glass pan with a lid and place in the freezer. • Should be ready in about 30 minutes. To serve, use a knife, cut out your selected piece and savour! n
By Sarah Brown, RHN t’s cold and flu season, and that means germs. You will inhale various viruses, including the flu. These germs will make themselves at home in your digestive tract—that is a fact. It is the strength of your immune system that will determine whether or not you actually get sick. Many of us have daily stresses with full-time jobs, families and school, all of which take their toll on the efficacy of our immune systems. In addition, poor diet, lack of exercise and inadequate sleep also depress our body’s natural defences. This is why you might consider supplementing with an immune booster. Medicinal mushrooms are one of my favourite nutrients for boosting the immune system. Considered a superfood, they greatly enhance the body’s ability to fight infection. Studies are continually emerging, showing their potent anti-viral, antibacterial and anti-tumour effects. Medicinal mushrooms have been used for thousands of years in Asian medicine and evidence continues to emerge about how they boost immune cell activity, provide antioxidants and fight inflammation. Medicinal mushrooms are also naturally rich in minerals (potassium, magnesium and calcium) and vitamins (riboflavin, niacin and vitamin C). However, one of their most important constituents is their immune-enhancing beta-glucans. Beta-glucans are polysaccharides (long-chain carbohydrates) found in the cell walls of bacteria, algae and fungi. These beta-glucans have been shown to support the immune system by improving the activity of certain immune cells. In particular, these beta-glucans have been shown to increase natural killer (NK) cell activity. These white blood cells are produced by the immune system to destroy virally and bacterially infected cells. Several studies have been conducted showing promising effects on medicinal mushrooms for cancer treatment due to these immuneboosting properties.
Maitake Mushroom (Grifola Frondosa) For centuries, maitake mushrooms have been used in Japan to promote longevity. They are a rich source of B vitamins, potassium, amino acids and fibre. A 2009 human trial, conducted by Memorial Sloan-Kettering Cancer Center,
28 Winter ‘16 - Okanagan Health & Wellness Magazine
Maitake Mushrooms found that maitake mushroom extract stimulated the immune response in women with breast cancer. The trial involved 34 post-menopausal breast cancer patients and found that a liquid maitake extract taken orally, twice daily for 3 weeks, significantly stimulated immune system activity. Shiitake Mushroom (Lentinula Edodes) Shiitake mushrooms are a great source of vitamin D, pantothenic acid and zinc, all of which play an integral role in the health of the immune system. They are one of the most commonly prescribed nutrients by Traditional Chinese Medicine (TCM) practitioners for upper respiratory infections. Shiitake also contains the compound active hexose correlated compound (AHCC). AHCC is a combination of amino acids, minerals
and polysaccharides, shown to have potent anti-vital, anti-bacterial and antitumour effects. Studies have proven its success for many health conditions, including colds and flu, cardiovascular disease, hepatitis and diabetes. In a more recent 2014 study, AHCC was found to be effective at eradicating human-papillomavirus (HPV). In the study, ten women who had previously tested positive for HPV were given AHCC once daily for up to six months. When retested, five of those women tested negative for the virus.
• Liver and bowel detoxification • Improved memory and concentration • Relief of insomnia • Calming of anxiety • Anti-aging through antioxidants • Stress reduction by supporting the adrenal glands
Reishi Mushroom (Ganoderma Lucidum) Reishi mushrooms may be one of the most potent medicinal mushrooms, being touted as “the mushroom of immortality.” Reported benefits include the following: • Strengthened immune system
Reishi is an impressive mushroom for many different health concerns and a great option for anyone with a high-stress lifestyle, students who are looking for cognitive support and of course, anyone looking for a great immune support. If you are looking to strengthen your immune system this winter season and avoid the plethora of viruses going around, medicinal mushrooms may be the way to go. I invite you to visit me at Abaco Health on Gordon Drive in Kelowna with any of your health and wellness questions! n
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Winter ‘16 - Okanagan Health & Wellness Magazine
Uncontrollable Sugar Cravings Keeping You from Getting Fit n Healthy? Here are three top tips to put the brakes on the binges and get back on track.
By Michale Hartte, BASc (Nutr), NNCP, CH
re you recovering from the holiday season with sugar cravings that won’t go away no matter what you try? Looking to get “fit n healthy” and stop these sugar cravings, once and for all? First, I want to say that you are definitely not alone! Many others have the same problem, including myself years ago, until I figured out how to STOP these sugar urges and start living an authentic fit n healthy lifestyle. In fact, I truly believe my sugar habit was the primary root cause to the early development of osteoporosis and amenorrhea – all of which I have since reversed, naturally, without medications. The good news is, you can stop these sugar cravings too. In addition to making the effort to cut out the sweets, look to these three simple solutions to uncontrollable sugar cravings: 1. Eat “healthy” fat with each meal and snack. Dietary fat stops blood sugar surges (and plunges) in their tracks by slowing down the release of sugar into the blood stream. Healthy fats also ensure healthy cell membrane structure, a great solution for insulin resistance when eaten in the right ratio of 3:1 omega 6 to omega 3. Healthy fat sources include coconut oil and butter (my two favourites), ghee, Fit’n Healthy Nutritional Consulting
Learn it…live it….love it! Frustrated with endless sugar cravings? Sweet tooth getting in the way of your Fit n Healthy goals? Need help losing those extra 10-20 pounds?
Call now for your FREE 20 minute health strategy session 250.718.1653
Michale Hartte, BASc (Nutr), NNCP, CH
Registered Nutritional Therapist, Chartered Herbalist, Certified Biotherapeutic Drainage Practitioner TM
P: 250.718.1653 E: firstname.lastname@example.org www.fitnhealthynutrition.com
lard, bacon drippings, extra virgin olive oil, macadamia oil or palm oil, avocados, cocoa butter, nuts and seeds (ideally soaked and/or sprouted), nut butters and oils. Ideally choose organic sources of these to get the biggest benefits. See my Coconut Berry Frozen Square Delight (raw) recipe on page 28 to help curb those sugar binges. 2. Fix your gut. An overgrowth of sugar-loving organisms like candida albicans can be driving your sugar cravings. Just like anyone, THEY also want to survive and thrive. What to do? Include both prebiotic and probiotic type foods into your daily diet regime. These two food sources power up your immune system to keep the candida albicans and other pathogenic organisms in check. Prebiotic foods include acacia gum, raw chicory root, raw Jerusalem artichoke, raw dandelion greens, raw garlic, raw leek, raw and cooked onion and raw asparagus. Probiotic foods include fermented, raw veggies (for example, sauerkraut), kimchi, natto, and homemade yoghurt. Caution: first-time consumers of these, go slow and start with ½ tsp of either the juice or food source. Gradually increase. 3. Detoxify SAFELY. When shifting the diet to reduce the sweets, include more healthy fats, as well as prebiotic and probiotic foods, there will be some “die off.” Die off is essentially the aftermath from the battle between your immune system and the excess pathogenic sugar-loving organisms. Be certain, if you do choose to go on a detox, to do it safely! By this, I mean keeping your liver and kidneys working well to get the garbage out. You will know if you are performing your detox correctly if you feel well and are having two to three properly formed bowel movements while on the detox. Secret trick to stop you from eating what you know you shouldn’t: Ask yourself this question, “Do I want it enough to wear it?” Because that is exactly where it will go... straight to your belly fat! n
30 Winter ‘16 - Okanagan Health & Wellness Magazine
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