healthy directions feb/mar 2012
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TRAVEL &EXPLORE
VEGETARIANLASAGNA
WEIGHT-LOSSMADE EASY
February / March 2012 • Enrich and Empower Your Life • FREE!
Ways to ReduceYour Tax Bill
14
CHICKENDELIGHTS 12
24
18
Fabulous, Quick Tips for Better
HeartHealthAid and Prevent
Diabetes
HEALTHYDIRECTIONS
10
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HEART HEALTHAid and Prevention
6 HEART HEALTH A Naturopathic Approach
31 SATURATED FATAn Essential Part of the Diet
34 FLAX SEEDCardiovascular Support
WEALTH HEALTHMoney and Saving Tips
10 TEN WAYS TO REDUCEYOUR TAX BILL Cash Saving Strategies
PET PERKSBetter Health for Your Pet
20 JOINT DISEASEAid and Prevention
DIABETES Stop the Highs & Lows
22 FIND BLOOD SUGAR BALANCEAvoid the Ups and Downs
27 DIABETIC NEUROPATHY Natural Strategies
TRAVEL & EXPLORELocal and Exotic Adventure
18 ECO TOURINGCosta Rica
NATURAL BEAUTYBeauty from the Inside Out
24 EFFORTLESS WEIGHT-LOSS IN THREE STEPSCLA, Green Tea and Chirositol
FEBRUARY/MARCH 2012
HEALTHYDIRECTIONS
In This Issue: 20
FOOD PASSIONSIgniting the Senses
12 WALNUT & CHICKEN DELIGHTS
Blueberry, Watermelon and Walnut Salad with ChickenWalnut-Blueberry Oatmeal Energy Bites
13 GO NUTS FOR NUTS A Healthy Choice for the Heart
14 HEART WARMING CASSEROLES AND SOUPS
Mushroom, Artichoke &Spinach LasagnaPumpkin Soup with ShrimpQuinoa Stuffed Peppers
15 ORGANIC MEATHealthy for You and the Environment
HEALTHY STARTSJoin the Journey to Better Health
26 ENZYME DEFICIENCY The Missing Link for Health & Wellnesss
28 NATUROPATHY Food, Mood and Health
30 HOMEOPATHYHow to Stop a Racing Heart
32 HEALTH BITES Snack Solutions for the 9 to 5 Worker
4 EDITOR’S NOTE5 OUR CONTRIBUTORS
29 NATUROPATH LISTING GUIDE32 COURSES AND EVENTS GUIDE33 HOT OFF THE SHELF33 CLASSIFIEDS
10
12
Healthy Directions February/March 2012 3
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Healthy Directions is dedicated to offeringinspiring health and lifestyle information
to enrich and empower your life.
February/March 2012Vol. 13 No. 1
EditorCharleen Wyman
char@healthydirections.ca
Advertising Sales:Jon Cousins
1-877-276-1849 healthydirections@rogers.com
Check out our website:
www.HealthyDirections.ca
Become a fan on Facebook for updates on coupons, contests, green flyers, free samples,
store events, specials and more: Look us up as:
Healthy Directions Magazine
Editorial:Written contributions and photos are welcome.
However, all content is subject to editorial review.
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Healthy Directions
Magazine
Healthy Directions is an independent journal produced by Cousins Publishing,
six times a year in Canada. All content is copyrighted by Cousins Publishing. ISSN 1488-6308
Important: Always seek the opinion of your medical or naturopathic doctor before starting
any complementary health program. Any information contained herein is intended towards
that purpose; thus “Healthy Directions” and its contributing writers will not be held
liable should this advice not be followed.
EDITOR’S NOTE
Yours in health and happiness,
4 Healthy Directions February/March 2012
Contributing WritersEric Muradov, ND,
Laura Stix, ND,
Jodi Koberinski, Executive Director,
Organic Council of Ontario,
Sherri-Anne Clarke, BSc(Hons.), ND,
Judith Finlayson, Timothy Chan,
Mairlyn Smith,
Franco Cavaleri, BSc, Nutritional Biochemist,
Sandrine Briatte, B.Sc.
Lorna Vanderhaeghe, MS,
Jerry Zeifman,
Benna Lun BScH ND,
Chanel Cressman, BSc ND,
Raisa Weisspapir, HD, DHMS, MD (Europe),
Jillian Murphy, ND,
Sherri- Anne Clarke, ND andKin Yan Leung, B.Sc., N.D., CCT, CPCC
I’m going to share with you a few of the monsters
I was hiding while talking to my dietitian about my
monitoring and diet plan for gestational diabetes.
Maybe, you hide them too when it comes to your
health and health issues.
I'm not obese, haven't gained too much
weight during the pregnancy, but I am 38 with a
high genetic tendency for type 2 diabetes in my
family, two factors which put me at higher risk.
The first monster is resistance. (I don't want
to test seven times a day. There's nothing really
wrong with me. I already eat healthy foods. I like
the food I eat and don't want to change.) You can beat this one. Get started.
Monitoring results helps you make modest changes or additions that can add up to
a big difference. See it as an opportunity to experience new foods and flavours to
feel better. Often, you can still eat the foods you love.
Monitoring blood sugar levels is complicated. The second monster is defeat.
(When I'm following my diet, I'm losing weight. When I slip, I'm putting
myself/and or baby at risk. Doing the blood test is like repeating the same test
everyday, which can feel like it’s one you can never pass and can lead to feelings of
failure or wanting to quit.) It takes time to figure out, but you will! Gradual
improvements get you to the goal. If you take a break, it’s okay, start again.
Seek dietary advice to avoid giving in to cravings or getting stuck in a
monotonous diet with a lack of variety. Explore natural approaches to managing
your health condition including exercise, meditation and natural products. It’s my
genuine hope this issue offers you some inspiration and options to enrich, improve
and empower your life! And, every once in a while eat the cookie, guilt free! Try
the recipe for the Walnut-Blueberry Oatmeal Energy Bites on page 13.
Charleen Wyman, BA Journalism, BA English
Editor, Healthy Directionschar@healthydirections.ca
E d i t o r ’s N o t e
®
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Healthy Directions February/March 2012 5
OUR CONTRIBUTORS
Sherri-anne Clarke, BSc(Hons.), ND is a naturopath
practicing in the Burlington community. She has a general
family practice with a special focus on women's health, pain
management, weight management, anxiety/depression, and
digestive concerns. For more information: e-mail:
info@drclarkend.com, visit: www.drclarkend.com or call
(905) 592-2277.
Chanel Cressman, BSc ND is a licenced naturopathic
doctor with a private practice in Kitchener called Sage
Naturopathic Clinic. Chanel has a strong interest in
women’s and pediatric health. She has additional
training as a Doula and is a member of the Pediatric
Association of Naturopathic Physicians. Visit:
www.thesageclinic.com or call: 519-573-6700.
Eric muradov, ND is a licenced naturopathic doctor with
a private practice in Edmonton. He runs a general medical
practice and has a special interest in Multiple Sclerosis. He
has been published and has lectured on Alternative
Medicine and MS. Visit: www.drericmuradov.com or call
780-482-2788.
Lorna Vanderhaeghe, MS, is Canada's leading women's
health expert and has been researching nutritional
medicine for over 30 years. With degrees in nutrition and
biochemistry, she is the author of eleven books including
A Smart Woman’s Guide to Hormones and A SmartWoman’s Guide to Weight Loss. Her website:
www.hormonehelp.com has over 4,000 pages of helpful
nutrition information.
Solutions onHealth & Wellness
In 2004, TIME Magazine ran an astonishing article about chronic in�ammation and how it was the common root of just about every chronic condition or disease. �is article noted Chronic in�ammation causes a
wide variety of disorders, from stroke to arthritis to diabetes to heart disease.In�ammation arises from more than physical trauma and repetitive motions. �e body is constantly assaulted by dangerous toxins that alter and poison the vital �uid that surrounds our cells and keeps them healthy, resulting in in�ammation, pain and disease.A discovery that has been around for thousands of years may be the answer. �e healing properties of the Nopal Cactus also known as the prickly pear cactus has recently come to light.Research has recently discovered that the Nopal cactus fruit contains anti-in�ammatory and antioxidant properties, thanks to a rare and potent nutrient called betalains. Nopal cactus fruit contains the most concentrated amount of betalains found in nature. As well the Nopal Cactus fruit has been used for centuries by ancient cultures for nutrition and well - being. It has been shown to have true metabolic e�ect reducing serum glucose levels and balancing blood sugars. If you have in�ammation, pain or su�er from a chronic condition you will want to include Betalain antioxidants in your wellness plan.�e healing properties of the Nopal Cactus have been relied on for centuries by ancient cultures, and they are now available in Nopal Red Cactus juice by Natural Balance. Each 34 oz bottle of Nopal Red Cactus Juice brims with the health bene�ts of 100% Pure juice from the Fruit of the Nopal cactus.
Roy Kiss C.N. Certified Nutritionist
www.naturalbalanceproducts.ca
Reduce Inflammationand Balance your
blood sugar?
Info call Natural Balanceat 1.800.667.2011.
Available at your local health store.
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raisa Weisspapir is a homeopathic doctor specializing
in pediatrics and general family health problems. She is
a member of the Homeopathic Medical Council of
Canada and the American Academy of Environmental
Medicine. Weisspapir is a European trained medical
doctor with over 20 years of medical experience. She
welcomes your questions by e-mail at:
info@homeopathytoronto.com or call (416) 227-1485.
HDFeb-Mar2012_HealthyDirectionsTemplate 12-01-23 12:31 PM Page 5
6 Healthy Directions February/March 2012
Today, the Carlson line has
g
A Naturopathic Approach to
Heart Health
HEART HEALTH
STRESSPsychological stress is a major cardiovascular disease risk
factor; so, do your best to reduce your day to day stress. Check
out the “Don’t Sweat the Small Stuff” book series by Richard
Carlson; it’s filled with great tips and tricks for beating stress.
Also, adding in a daily vitamin b-complex and some vitamin C,
can help reduce stress levels, as well as homocysteine levels in
the blood (an independent heart disease risk factor).
BLOOD PRESSUREWhen it comes to reducing blood pressure, weight loss and
exercise are crucially important. I like to see patients from a
dietary point of view add in a few “prescription foods” to reduce
blood pressure. Onions and garlic are classic foods that are well
known to aid the cardiovascular system through blood pressure
reduction. Pure pomegranate juice has been clinically studied and
has shown modest reductions in blood pressure with daily
consumption, in addition to a few other heart related benefits due
to its anti-oxidant functions. Daily consumption of celery in
animal models reduces blood pressure and the human dose
roughly translates to four to six ribs of celery per day.
CHOLESTEROLIn addition to exercise and weight loss, manipulating the diet
is fundamental for maintaining healthy blood cholesterol levels.
Therapeutic use of olive oil mildly lowers LDL “bad cholesterol”
and triglycerides (fat in the blood) and increases the HDL-
cholesterol level. So try and get 2 tablespoons of raw extra virgin
olive oil per day. Raw, unprocessed nuts and seeds should be
eaten daily as the arginine content helps dilate blood vessels,
while the unsaturated fat content can favourably alter cholesterol
levels. Raw walnuts are particularly helpful; so, aim for 6 whole
or 12 walnut halves minimum per day. Finally, fibre can be used
to bind cholesterol in the bowel to ensure it will be pulled from
the body. I’ve become recently keen on prescribing ground chia
seed which has appreciable protein and omega-3 content in
addition to its major fibre load. I ask patients to use 2 tablespoons
of ground chia added to 2 cups of warm water in the morning
before breakfast to ensure better bowel movements and lower
cholesterol. And of course, restricting dietary cholesterol and
saturated fat intake (particularly sources that have been cooked or
processed and therefore oxidized) will certainly help prevent
elevations in blood cholesterol and plaque formation.
By Eric Muradov, ND
Maintaining a healthy heart is one of the best ways to
ensure fruitful, fun and satisfying years today and tomorrow.
Promoting optimum heart health is greatly about reducing or
eliminating as many of the modifiable heart disease risk factors
as possible through diet and lifestyle changes. Adding
supplements can also promote the wellbeing of your heart.
Through a comprehensive natural approach, one can
intelligently avert preventable heart related conditions. The
central risk factors to address are: exercise, stress, blood
pressure and cholesterol.
EXERCISEIt’s no surprise that because the heart is a muscle, regular
exercise can strengthen the heart so it works less to pump more.
Accordingly, the Canadian Cardiovascular Society recommends
30 to 60 minutes of moderate to vigorous exercise on most, if
not all days of the week as a way to prevent cardiovascular
disease, as well as reduce diabetes risk, blood pressure and to
increase HDL “the good cholesterol.”. If you’re new to exercise,
I often recommend 15 – 20 min of brisk walking as a great place
for many of my patients to start. Check with your ND or MD to
make sure you’re ready for vigorous exercise.
HDFeb-Mar2012_HealthyDirectionsTemplate 12-01-23 12:32 PM Page 6
888-234-5656 | www.carlsonlabs.com ®
Carlson is passionate about heart health because they know how important cardiovascular health is. From Carlson’s beginning, their product lines have centered on healthy nutrients including the most complete line of natural-source vitamin E products to help support cardiovascular health. Today, the Carlson line has grown to also include antioxidants, fi sh oils and special formulas, each carefully formulated to support heart health.
Support Heart Health
888-234-5656 | www.carlsonlabs.com ®
Carlson is passionate about heart health because they know how important cardiovascular health is. From Carlson’s beginning, their product lines have centered on healthy nutrients including their product lines have centered on healthy nutrients including the most complete line of natural-source vitamin E products to help support cardiovascular health. Today, the Carlson line has grown to also include antioxidants, fi sh oils and special formulas, each carefully formulated to support heart health.
HDFeb-Mar2012_HealthyDirectionsTemplate 12-01-23 12:32 PM Page 7
HDFeb-Mar2012_HealthyDirectionsTemplate 12-01-23 12:32 PM Page 8
GENERAL DIETARY GUIDELINESNumerous population studies have demonstrated that a
higher intake of dietary antioxidants reduces the risk of heart
disease; so, it’s best to emphasize fruits and overemphasize
vegetables on a daily basis to ensure a broad spectrum of
nutrients. Also, everyone knows omega-3s are helpful for heart
health. But how? It seems that fish oil’s constituents EPA and
DHA have little effect on cholesterol levels but lower triglyceride
levels, as well as reduce platelet stickiness, improve blood and
oxygen supply to heart and exert a mild blood pressure lowering
effect. Consume wild salmon, herring, sardines and mackerel at
least a few times per week if not daily. Finally, consumption of
1 – 2 glasses of red wine per day can reduce heart disease risk
because the alcohol itself at this dosage reduces blood pressure
while the constituent resveratrol seems to stop the oxidation of
cholesterol which is involved in the formation of plaques.
HEART HEALTHY SUPPLEMENTSFish oil – in addition to the benefits mentioned above, taking
fish oil supplements is associated with 32% reduction in death
from cardiovascular causes even if you already have
cardiovascular disease and 23% reduction in overall mortality.
For these reasons (among others) I often recommend fish oil so
that patients are getting about 2g of combined EPA and DHA
where the content of EPA is a bit higher. Because fish oil can thin
the blood, it’s best not to be combined with a blood thinner before
consulting with your ND or MD.
CoQ10 – this naturally occurring substance is involved in
energy production around the body. In the context of heart health
using CoQ10 can be twofold: firstly, it can help to reduce blood
pressure (by about 11mm systolic and 7mm diastolic) increasing
the elasticity of blood vessels at a dose of around 120mg per day.
Secondly, CoQ10 can offset the “achiness” induced by some
statin drugs.
Pantethine – is a variation of the active form of vitamin B5.
Multiple trials have confirmed that pantethine administration can
greatly reduce total cholesterol, while raising HDL cholesterol
within about 4 months. I love to use pantethine with my patients
after we’ve done extensive dietary and lifestyle modifications
and still need some assistance with cholesterol. There is some
evidence that pantethine can thin the blood, so it’s best not to mix
with blood thinning medications.
Taking care of your heart involves a comprehensive diet and
lifestyle approach that eliminates a broad spectrum of risk factors
that impact the health of the circulatory system. Although not
mentioned above, smoking cessation and diabetes control are
also extremely important areas you may need to address with
your healthcare provider. By considering stress, exercise, blood
pressure, cholesterol, diet and potentially using cleverly chosen
supplements, you can set yourself up for optimal cardiac health in
the future. It’s been said that only time can mend a broken heart.
However, natural medicine can prevent the heart from needing to
be mended.
Eric Muradov, ND is a licenced naturopathic doctor with a privatepractice in Edmonton. He runs a general medical practice and has aspecial interest in Multiple Sclerosis. He has been published and haslectured on Alternative Medicine and MS. Visit: www.drericmuradov.comor call 780 482 2788.
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10 Healthy Directions February/March 2012
The holiday decorations are all packed away, the New Year's
resolutions made, and spring is around the corner. Before you know
it, tax season will be here. Before you start filing your taxes, here are
10 ways that may help you reduce your tax bill and may even land
you a refund.
For Individuals
1. PLAN AHEADMake sure to gather your receipts and NETFILE code, register
for My Account, and sign up for direct deposit before April 30.
Submitting your income tax and benefit return before the tax-filing
deadline means you can avoid having to pay late-filing penalties.
2. TAX-FREE SAVINGS ACCOUNT A tax-free savings account (TFSA) is one great way to save
money, since you don't pay tax on any income you earn from
investments in your TFSA.
3. REGISTERED RETIREMENT SAVINGS PLANAny income you earn in a registered retirement savings plan
(RRSP) is exempt from tax, as long as the funds stay in the plan.
RRSPs help you save for your retirement and get a break at tax time
too.
4. PUBLIC TRANSIT TAX CREDITIf you or someone in your family is a regular user of public
transit then you may be able to claim a non-refundable tax credit
based on the cost of eligible transit passes.
5. PENSION INCOME SPLITTINGIf you are receiving income from a pension, you can split up to
50% of eligible pension income with your spouse or common-law
partner to reduce the taxes you pay.
6. STUDENTSAre you still in school? Students can claim the tuition,
education, and textbook amounts. Have you graduated recently? You
may be eligible to claim the interest you paid on your student loans.
7. CHILD CARE EXPENSESFor those who have children, you may be able to claim child
care expenses that you or your spouse or common-law partner paid
so that either of you could work, do research, or go to school.
8. HOME BUYER'S TAX CREDITIf you're a first-time home buyer you may be eligible to claim
$5000 on the purchase of your new home, which can save you up to
$750.
WEALTH HEALTH
Ten Ways to Reduce Your Tax Bill
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For the Self-Employed
9. HIRING AN APPRENTICEDid your business employ an
apprentice? A salary paid to an employee
registered in a prescribed trade in the first
two years of his or her apprenticeship
contract qualifies for a non-refundable tax
credit for the employer.
10. CREATING CHILD CARE SPACES
Did your business (which is not mainly
a child care services business) create
licensed child care spaces for the children of
your employees? If so, you may be eligible
for an investment tax credit for the child care
spaces you created.
More tips on how best to prepare your 2011income tax and benefit return can be foundonline at www.cra.gc.ca/getready.www.newscanada.com
Saving in Retirement
You've put in your fair share of time at
work and now you can enjoy the fruits of
your labour in retirement. Perhaps you've
decided to keep working for a bit longer so
that you can afford your retirement dreams.
Whether you're receiving income from a
pension or you're still working, there are
several ways you can stretch your dollar
both during tax season and throughout the
entire year. Here's a small sampling:
Many promotions have been designed
specifically for seniors. Special discounts
are available at restaurants, stores and
businesses, even if only on a weekly or
monthly basis.
You may be able to split your eligible
pension income with your spouse or
common-law partner, allocating up to 50%
of your pension to him or her.
For those of you who have decided to
keep working, keep in mind that there have
been changes made to the Canada Pension
Plan (CPP). For those 65 or younger you
must make CPP contributions; after 65 you
can elect to stop contributing. If you do not
make this election, contributions will be
continued to the age of 70.
More information on this topic is available onlineat www.cra.gc.ca/seniors.www.newscanada.com
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12 Healthy Directions February/March 2012
WALNUT & CHICKEN DELIGHTS
BLUEBERRY, WATERMELON AND WALNUT SALAD WITH CHICKENINGREDIENTS1 cup California walnuts, choppedVinaigrette:
1/4 cup lime juice1/4 cup olive oil2 tbsp honey1/2 tsp salt1/4 tsp ground black pepperSalad:
2 cups seedless watermelon, cubed1 cup fresh blueberries1 large yellow bell pepper, cut in bite-size pieces6 cups mixed baby greens4 4 oz (125 g) skinless, boneless chicken breast halves,
grilled or sautéed until cooked through
DIRECTIONSPreheat oven to 350°F (180°C).
On a baking sheet, spread walnuts in one layer. Bake untiljust toasted and aromatic, about 8 minutes. Remove and let cool.
Vinaigrette: in a small bowl, whisk together lime juice, oil,honey, salt and pepper.
Salad: in a medium size bowl, combine watermelon,blueberries, walnuts and bell pepper. Add half of the vinaigrette;toss to coat. In a large bowl, toss greens with remainingvinaigrette.
Divide greens among four plates, and top with fruit andwalnut mixture. Slice each chicken breast diagonally and servewith the salad. Makes 4 servings.
Tip: make a double recipe of the vinaigrette, and use half ofit for marinating the chicken before grilling. Discard anyvinaigrette used for marinating. Source: walnutinfo.com
FOOD PASSIONS
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Healthy Directions February/March 2012 13
What if you knew that those delectable nuts – that you have
been trying to avoid since the over-indulgent seasonal festivities –
are a super food not to be feared? While you still won’t live forever
crunching away on nutty goodness, research shows they do offer
various health benefits that help to promote longevity. Nut
consumption is related to a decreased incidence of cardiovascular
disease, diabetes and some forms of cancer.
They have a stunning nutrient profile: rich in sources of healthy
unsaturated fats in addition to several non-fat constituents such as
plant protein, fiber, vitamins (eg: niacin, vitamin E), minerals (eg:
copper, magnesium, manganese, calcium), plant sterols (AKA
“cholesterol lowering constituents”) and phytochemicals.
But, nuts are energy-dense, high-fat foods and, typically, the
consumption of high calorie food is associated with weight gain and
obesity. So it seems logical that nut consumption should equate to a
larger waistline. Not so! Even researchers were surprised to observe
that this calorically dense food does not add inches to the waistline
as would be expected. In fact, nut consumers tend to be leaner than
those who do not regularly consume nuts.
Various trials involving nut consumption reveal that daily nut
intake results in either: weight loss, no weight gain, or (rarely) less
weight gain than predicted from the additional energy intake. Why?
A few reasons: the high protein and fiber content in nuts, combined
with the hormones released due to the crunchy chewing, stimulates
a sense of fullness which may result in eating less calories from
other foods; studies also suggest that nut consumption may boost
metabolism and thereby increase energy loss.
What else should make you nutty for nuts? Their wonderful
nutrients can decrease inflammation in the body, increase
antioxidants in the blood (gram for gram, many nuts are on par with
broccoli and tomatoes!), prevent atherosclerosis, decrease total
cholesterol, decrease “bad” cholesterol, and reduce the rise in blood
sugar after eating carbohydrates. What’s not to love?
Laura Stix, BSc(Hons), CCHt, ND practices family medicine in Guelph andWaterloo, Ontario. As a Certified FirstLine Therapy Practitioner andClinical Hypnotherapist she develops personalized lifestyle medicineprograms, addressing body and mind wellness. Visit www.doctorstix.ca.Want to quit smoking? Visit www.ready2quit.ca
WALNUT-BLUEBERRY OATMEAL ENERGY BITESINGREDIENTS1 cup California walnuts pieces, toasted1 cup whole-wheat pastry flour1 cup uncooked oatmeal, regular or quick-cooking1/2 cup unsweetened shredded coconut1/3 cup maple sugar1 tsp ground cinnamon1/8 tsp ground cardamom1/4 tsp salt1/2 cup dried blueberries1/4 cup maple syrup3 tbsp olive oil2 tbsp butter1 tsp baking soda2 tbsp boiling water
DIRECTIONSPreheat oven to 350°F (180°C). Line cookie sheets withparchment paper, set aside. In a large mixing bowl, combinewalnuts, flour, oatmeal, coconut, maple sugar, cinnamon,cardamom and salt. Stir with a fork or whisk until completelymixed. Add blueberries and stir to combine.
In a small saucepan over medium heat, combine the maplesyrup, olive oil and butter. Stir until the butter melts. In a smallbowl, add baking soda to the boiling water and stir to dissolve.Add to the syrup mixture and stir to blend; it will become verybubbly. Pour into the dry ingredients and stir vigorously to combine.
Using a tablespoon and your hands, scoop pieces of doughand press them into walnut-sized balls. On the prepared cookiesheets, place dough about 2 inches apart (5 cm). With yourfingers or the palm of your hand, flatten each ball slightly into apuck shape.
Bake 10 - 12 minutes, until the cookies have spread slightlyand are golden brown around the edges. Cool 5 minutes on thepan, then transfer cookies to a rack to cool completely. Store inan airtight container. Makes 24 cookies. Source:walnutinfo.com
TOASTING WALNUTSBaking: Preheat oven to
350°F. Arrange walnuts on acookie sheet in a single layer.Bake 8 to 10 minutes, checkingfrequently.
Go Nutsfor Nuts!
By Laura Stix, ND
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14 Healthy Directions February/March 2012
HEART WARMING SOUPS AND CASSEROLES
Mushroom & Artichoke LasagnaDIRECTIONS
In a skillet, melt butter over medium heat. Add onion and cook, stirring, untilsoftened, about 3 minutes. Add mushrooms and garlic and cook, stirring, untilmushrooms begin to release their liquid. Stir in artichokes and wine and bring to aboil. Cook, stirring, until liquid reduces slightly, for 1 to 2 minutes. Set aside.
Cover bottom of slow cooker stoneware with 4 noodles, breaking to fit wherenecessary. Spread with half of the ricotta, half of the mushroom mixture, half of thespinach, one-third each of the mozzarella and Parmesan. Repeat. Arrange finallayer of noodles over cheeses. Pour any liquid remaining from mushroom mixtureover noodles. If top still seems dry, sprinkle with a little vegetable broth or water.Sprinkle with remaining mozzarella and Parmesan. Cover and cook on Low for 6hours or on High for 3 hours, until hot and bubbly.
Unlike many recipes for lasagna, this one is not terribly saucy. As a result, thenoodles on the top layer tend to dry out. Leave a small amount of the cooking liquidfrom the mushroom mixture behind in the pan, after adding to the slow cooker. Pourthat over the top layer of noodles, particularly around the edges, where they aremost likely to dry out. If it still seems dry, drizzle with a little olive oil.
Requirements: one large (minimum 5quart) oval slow cooker, greased.
INGREDIENTS2 tbsp butter1 onion, finely chopped1 lb mushrooms, trimmed and sliced4 cloves garlic, minced31⁄2 cups quartered artichoke hearts, packedin water, drained, or thawed if frozen3⁄4 cup dry white wine or vegetable broth12 oven-ready lasagna noodles21⁄2 cups ricotta cheese2 cups baby spinach21⁄2 cups shredded mozzarella cheese1⁄2 cup freshly grated Parmesan cheeseExtra virgin olive oil, optional
Slow Cook andSavour!
I love the unusual combination of flavours in this lasagna, which reminds me of a Provençal gratin.
Excerpted from The 150 Best Slow Cooker Recipes, Second Edition by Judith Finlayson
© 2011 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.
HDFeb-Mar2012_HealthyDirectionsTemplate 12-01-23 12:32 PM Page 14
Organically Grown,Close to Home
“Quite simply, Yorkshire Valley Farms chickens look better at the grocers and tastes better on your plate. That speaks directly to the care taken at the farm.”
Taw k Shehata, Chef, Locavore & Organic Advocate
yorkshirevalley.com
Chicken HariraRecipe by Tawfi k Shehata, Chef, Locavore & Organic Advocate
2 whole Yorkshire Valley Farms chickens, each cut into 8 (2 legs, 2 thighs, breasts cut in half with wings still attached) 1 stick cinnamon plus 2 tsps ground 2 tsp ground turmeric 2 tsp sweet paprika vegetable oil as needed 2 medium cooking onions, diced 2 medium carrots, peeled and diced 4 ribs celery, diced 6 cloves garlic, chopped 1 pinch saffron threads, if available 1½ piece fresh ginger, peeled and grated 4 Tbsp tomato paste 2 cans (28oz) organic diced tomatoes ¾ cup dried chick peas, soaked overnight, cooked in fresh salted water and drained 3 eggs beaten with juice from ½ of a large lemon, plus extra lemon wedges to serve ¼ bunch fresh parsley, leaves picked and chopped 12 sprigs fresh cilantro, leaves picked and chopped kosher salt and freshly ground black pepper to taste 12 pieces medjool dates
Method:
paprika, and a few pinches of black pepper. Do not add salt to the marinade as this will cause the chicken to dry out.
the other ingredients.
sear until a deep golden brown, this may have to be done in batches. Remove chicken and set aside.
slightly coloured, about 15 minutes.
chicken. Turn heat up to medium-high. Bring up to a gentle boil, add a gener-ous pinch of salt, stir, cover and transfer to 350°F preheated oven for 1 hour.
and discard.
direction at a consistent rate so the eggs form long strands.
dates and lemon wedges on the side.
Serves 6 (with leftovers)
AVAILABLE AT:
By Jodi Koberinski,Executive Director,Organic Council of Ontario
The top three reasons people choose organic are
environment, taste, and health.
Organic livestock products are fundamentally different
from their “mainstream” counterparts in significant ways. The
same care and attention that go into raising your organic
vegetables are given to grains and pastures that feed organic
chicken, cattle, pigs, and other livestock. Soil is made healthy
using organic fertility methods, and no synthetic fertilizers,
pesticides or herbicides are permitted in organic feed
production.
Mainstream livestock feed contains GMOs, could contain
pesticide and herbicide residue, and can also contain waste
from other livestock streams. For example the “litter” or waste
from the chicken barn floor is worked into cattle feed.
We protect more land and water resources when we
choose organic livestock products. It takes 2- 4 acres per year
to feed one dairy cow. Organically-raised animals must also
have outdoor access, weather permitting, and have access to
sunlight and fresh air year round.
Organic producers take extra steps to protect animal
health and ultimately consumer health. No antibiotic use is
permitted in organic products. Antibiotics are used in
mainstream agriculture to lower costs of production and speed
growth. The administration of antibiotics for growth is
partially responsible for the low meat prices reflected today in
North America – but this comes at a cost.
According to the OMAFRA website, “non-therapeutic
use of antibiotics in agriculture leads to the development of
antibiotic resistance... Antibiotic resistance limits treatment
options, delays recovery and costs more. (World HealthOrganization, 2003).” Choosing organic chicken is a great
way to say “NO” to antibiotic overuse.
Scientists report that hormone residues found in meat can
disrupt the consumer's hormone balance, cause
developmental problems, interfere with the reproductive
system, and even lead to the development of cancer. Children
and pregnant women are most susceptible to these negative
health effects. Healthy soils, healthy feed, healthy animals
lead to healthful food products. It just makes sense!
The Health Benefits of
Organic Meat
HDFeb-Mar2012_HealthyDirectionsTemplate 12-01-23 12:32 PM Page 15
16 Healthy Directions February/March 2012
HEART WARMING SOUPS AND CASSEROLES
DIRECTIONSCut orange and yellow peppers in half lengthwise
and remove core and seeds. Trim a thin slice off the bottomof each to allow them to lie flat. In the casserole dish,microwave peppers, covered, on high for 3 minutes, oruntil tender-crisp. Let cool to room temperature, covered.Drain and pat dry.
Prepare he stuffing. In a large skillet, over mediumheat, brown ground beef until no pink remains. Add onion,red pepper, mushrooms, rosemary and thyme; cook,stirring, until onions are translucent, about 3 minutes. Addchopped tomato and zucchini and cook, stirring, for 5minutes. Stir in quinoa, salt and pepper.
In the casserole dish, arrange tomato slices and addwine. Set each pepper half, cut side up, on a tomato slice.Fill each pepper half with the beef mixture, mounding thestuffing. Cover and bake in preheated oven for 15 minutes,or until bell peppers are fork-tender. Uncover, top withSwiss cheese and bake, uncovered, for 5 minutes more, oruntil cheese is melted.
Large (approx. 5 quart) slow cookerBlender or food processor
INGREDIENTS3 leeks, white part only, cleaned and coarsely chopped1 tbsp oil6 cups peeled pumpkin, cut into 2-inch cubes4 cups chicken or vegetable broth1 tsp saltFreshly ground black pepperZest and juice of 1 limePinch cayenne pepper1 cup heavy or whipping (35%) cream8 oz cooked salad shrimp 6 to 8 cherry tomatoes, halved2 tbsp toasted pumpkin seeds, optionalFinely chopped chives or cilantro leavesExtra virgin olive oil, optional
Preheat oven to 400°F (200°C)10-cup (2.5 L) covered casserole dish
INGREDIENTS1 large orange bell pepper1 large yellow bell pepper1 tomato, sliced into four thick slices1/4 cup dry white wine1 cup shredded Swiss cheese
PUMPKIN SOUP WITH SHRIMP & LIME
QUINOASTUFFED PEPPERSSTUFFING8 oz extra-lean ground beef, turkey or chicken1/2 small onion, chopped1/2 red bell pepper, chopped1 cup sliced mushrooms1 tbsp chopped fresh rosemary1 tbsp chopped fresh thyme1 tomato, chopped1 small zucchini, chopped1 cup cooked quinoa1/4 tsp salt1/4 tsp freshly ground blackpepper
Excerpted from“The 150 BestSlow Cooker
Recipes, SecondEdition” by
Judith Finlayson
© 2011 RobertRose Inc.
www.robertrose.ca Reprinted withpermission. Allrights reserved.
Excerpted from “The Best Gluten-Free Family Cookbook” by Donna Washburn & Heather Butt © 2005 Robert Rose Inc.
www.robertrose.ca Reprinted with permission. All rights reserved.
G
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DIRECTIONSIn slow cooker stoneware, combine leeks and oil. Stir well. Cover
and cook on High for 1 hour, until leeks are softened. Add pumpkin,broth, salt, and black pepper to taste. Cover and cook on Low for 6hours or on High for 3 hours, until pumpkin is tender.
Transfer to a blender or food processor fitted with metal blade, inbatches, or use an immersion blender, and purée.
If serving hot, return soup to slow cooker, add lime zest and juice,cayenne, cream and shrimp and cook on High for 20 minutes, untilshrimp are heated through. If serving cold, combine ingredients in alarge bowl and chill thoroughly.
When ready to serve, ladle soup into individual bowls and garnishwith cherry tomatoes, pumpkin seeds, if using, and chives or cilantro.
HDFeb-Mar2012_HealthyDirectionsTemplate 12-01-23 12:32 PM Page 16
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Like a picked flower cut from the source, wegradually wilt physically and mentally andbecome vulnerable to a host of degenerativediseases, that we simply weren’t susceptible to in our early adult years.
Modern medical science now regards aging asa disease that is treatable and preventableand that “aging”, the disease, is actually a compilation of variousdiseases and pathologies, like a risein blood glucose and pressure todiabetes, skin wrinkling and so on.
There is a receptor site in almost every cell in the human body for HGH, so its regenerative and healing effects are verycomprehensive.
Growth Hormone first synthesized in 1985under the Reagan Orphan drug act, to treatdwarfism, was quickly recognized to stopaging in its tracks and reverse it to a remarkable degree. Since then, only the lucky and the rich have had access to it at the cost of $10,000 US per year.
The next big breakthrough was to come in 1997 when a group of doctors and scientists,developed an all-natural source product whichwould cause your own natural HGH to bereleased again and do all the remarkablethings it did for you in your 20’s. Now available to every adult for about the price of a coffee and donut a day.
The new HGH releasers are winning convertsfrom the synthetic HGH users as well, sinceGHR is just as effective (for anti-aging) is oral instead of self-injectable and is veryaffordable.
GHR is a natural releaser, has no known sideeffects, unlike the synthetic version and has noknown drug interactions. Progressive doctors admit that this is thedirection medicine is going, to get the body toheal itself instead of employing drugs. GHR is truly a revolutionary paradigm shift inmedicine and, like any modern leapfrogadvance, many others will be left in the dustholding their limited, or useless drugs andremedies.
It is now thought that HGH is so comprehen-sive in its healing and regenerative powersthat it is today, where the computer industrywas twenty years ago, that it will displace somany prescription and non-prescription drugsand health remedies that it is staggering tothink of.
The president of BIE Health Products, statedin a recent interview,“I’ve been waiting forthese products since the 70’s”. We knew theywould come, if only we could stay healthy and live long enough to see them! If you wantto stay on top of your game, physically andmentally as you age, this product is a boon,especially for the highly skilled professionalswho have made large investments in their education, and experience. Also with the stateof the health care system in Canada whichappears to be going into serious decline, it’smore important than ever to take pro-activesteps to safeguard your health. Continued useof GHR will make a radical difference in yourhealth. HGH is particularly helpful to theelderly who, given a choice, would rather stayindependent in their own home, strong, healthyand alert enough to manage their own affairs,exercise and stay involved in their communi-ties. Frank, age 85, walks two miles a day, plays golf, belongs to a dance club for seniors, had a girl friend again and doesn’t need Viagara, passed his drivers test and is hardly ever home when we call - GHR delivers.
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All of these aging symptoms can bestopped and rolled back by maintaining Growth Hormone levels
HDFeb-Mar2012_HealthyDirectionsTemplate 12-01-23 12:32 PM Page 17
18 Healthy Directions February/March 2012
TRAVEL & EXPLORE
Costa Rica
Costa Rica is the perfect backdrop for an eco-adventure.
Regardless of ability, preference or budget, the region offers
something for all types of travellers. It has fantastic tourism
infrastructure, ideal for both novice and experienced globetrotters.
For the adrenaline junkies, there are countless activities
including waterfall rappeling, horseback riding, canyon trekking,
river rafting, mountain biking, ziplining, diving, snorkelling and
surfing. For the foodies, Costa Rica serves delicious coffee, a
multitude of fresh fruit and tasty seafood. Those in search of serenity
and relaxation can snuggle up with a book on one of many beautiful
beaches.
Costa Rica is also recognized for its rainforest and exotic and
colourful wildlife. It hosts approximately 850 species of birds, more
than 220 species of reptiles and 160 types of amphibians. Among the
most popular are monkeys, frogs, turtles, sloths, whales and
dolphins.
As one of the world’s most infamous eco-tourism destinations,
Costa Rica provides travellers with a wide variety of
environmentally friendly activities. Whether you’re an animal lover,
tree hugger, nature enthusiast or have a green thumb, there’s no
shortage of Earth-friendly activities.
COSTA RICA QUESTThis action-packed nine-day tour of Costa Rica's highlights is
perfect for the adventurer who wants to explore the region's
diversity. Travellers get their adrenaline pumping with a variety of
optional activities including rafting, waterfall-rappeling, horseback
riding, biking and ziplining. Follow a trail to the base of a waterfall,
melt away in thermal springs of Arenal Volcano, search for the
elusive quetzal bird in the cloud forest, or bliss out on a beach.
G Adventures' CEOs (Chief Experience Officer) will help travellers findthe secluded spots only the locals know. For more information pleasecontact Timothy Chan at G Adventures: 416-260-0999 x 1353;timc@gadventures.com or visit: www.gadventures.com
By Timothy Chan
HDFeb-Mar2012_HealthyDirectionsTemplate 12-01-23 12:32 PM Page 18
Healthy Directions February/March 2012 19
HDFeb-Mar2012_HealthyDirectionsTemplate 12-01-23 4:03 PM Page 19
20 Healthy Directions February/March 2012
Health is a choice; it depends on all the little choices we make
daily. Diet, nutrition, activity level, breeding or genetics and
emotional state all play significant roles in your dog’s health. Every
choice you make effects these influences in small or big ways. No
matter how small these influences may be they can add up in
multiples to a significant positive or negative result.
The control you have over your companion pet’s health starts
from the time you decide on a breed that suits your lifestyle to the
food and live nutritional supplements fed daily. A breed that does
not fit into your life simply makes for a dog with underlying anxiety
and lack of emotional and physical fulfillment. This sets the stage
for disease as much as lack of quality nutrition can.
Some cases of disease are purely genetic but even most of these
can be mitigated in part or in full with proper nutrition and healthy
lifestyle and this includes joint disease. Most of us surrender to the
misconception that there’s little we can do about treating joint
disease and intercepting hip dysplasia. However, nutritional and
nutraceutical research has advanced so far today that nutrient-based
treatments can offer therapeutic and preventive results that are as
powerful, and in many cases, more effective than drug.
It’s logical that a large breed like a Great Dane will be more
vulnerable to hip and joint degeneration than a Chihuahua might be.
However, we can use key nutrient-based compounds that are
scientifically documented to activate collagen production and keep
it active in the hip and other joints of that Great Dane. You can play
an active role that reduces the rate of wear and damage that could
otherwise progress prematurely.
SUPPLYING THE RIGHT FORM OF CHONDROITINSupplying the right form of chondroitin, for example, earlier in
life rather than later, prompts the chondrocytes in the joint tissues to
stay ‘ON’ and work at full potential. These chondrocytes are the
worker cells of the cartilage tissue building collagen as it wears to
keep joints youthful and functioning. Oxidation and nitric oxide
elevation can interfere with the ability for these cells to utilize
glucosamine to rebuild worn joint tissue. If these chondrocytes shut
down, no amount of supplemental glucosamine will be converted
into collagen.
Even small degrees of inactivity can amount to joint recovery
rates one step behind the daily pace. Crude chondroitin cannot keep
these cells in the ‘ON’ position; but supplementation with lower
molecular weight chondroitin can. Antioxidant supplements like
grape seed extract can join to add to the effects of this chondroitin
protecting and preserving these worker cells; so, cartilage is
maintained even in advanced age. In their functional state, these
chondrocytes repair daily keeping up with your pet’s life pace.
GENETIC POTENTIALWe all have built in genetic potential for disease just like our
pets do. We all also have codes that are designed to maintain health
and vigor. The way these genes are expressed or biologically
interpreted depends on the chemistry they are bathed in. The foods
we eat, the antioxidants we supplement, the lifestyles we engage in,
the toxins we allow into our life and the stress we are influenced by
all manipulate this chemistry in each of the cells.
By Franco Cavaleri, BSc, Nutritional Biochemist
PET PERKS Preventing Joint Disease in Your Dog
HDFeb-Mar2012_HealthyDirectionsTemplate 12-01-23 4:03 PM Page 20
Find the complete line at select Veterinarians, pet supply, and health food stores.
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Vitamins, minerals, digestive enzymes, natural fi bres, antioxidants and toxin blockers to improve immune system, energy, digestion, and protect tissues and health
ENVIRONMENTAL FACTORSToday we are exposed to more environmental pollution and
oxidation than ever before. In order to allow our cells and those
of our companion animals to function according to natural design
we have to meet this incremental oxidation with a higher
antioxidant level. Fortunately our cells and those of our
companion’s have the capacity to manufacture endogenous
antioxidants but these internally produced antioxidants are not
enough to meet the unnaturally elevated environmental assault. In
addition, as we and our companion animal’s age, this internal
antioxidant production declines to make oral supplementation
even more valuable for seniors.
If we remain complacent doing nothing about these internal
changes and external forces, inflammation simply increases
unchallenged with age. In this vulnerable state joints break down
prematurely, those worker cells of the joints - the chondrocytes-
slow down, energy is compromised, mobility is restricted and the
mind is blanketed by a cloud. Age and the aged state of mind and
body are not about a number or time. Age is a state of health that
is independent of time.
A supplement formulation that includes the right type,
quantity and proportion of the extracts of boswellia serrata and
grapeseed, vitamin C, low molecular weight chondroitin,
glucosamine, and MSM can help regulate inflammation and
maintain the chondrocyte in the ON position. Add a properly
formulated Omega-3 supplement to the daily intake and this
inflammatory regulation is further enhanced to improve again on
that biological age. Prevention is the best cure; your dogs’ health
is in your hands.
Franco Cavaleri, BSc NB Nutraceutical Biochemist, is a graduate ofUBC, who majored in Nutritional Science and Biochemistry. He has beenthe recipient of several awards Canadian Health Industry including nineformulation awards and is a bestseller author of a book derived from histhesis: POTENTIAL WITHIN–A Guide to Nutritional Empowerment.Franco is also the author of; YOUR DOGS HEALTH which providesdetailed scientific references for the science and dietary choices discussedin this article. www.biologicnr.com
HDFeb-Mar2012_HealthyDirectionsTemplate 12-01-23 4:03 PM Page 21
22 Healthy Directions February/March 2012
We are constantly reminded not to indulge in the sweetness of
sugar (carbohydrate), less we end up overweight or having problems
with diabetes in the long run. Unfortunately, we often forget that
sugar plays an essential role: it's our vital fuel. Its regulation in the
bloodstream feeds all our cells with a constant energy supply. So, we
can’t just put it aside. But which carbohydrates should we focus on?
THE HUMAN BODY: A REMARKABLE MACHINEThe energy that fuels our cells is created from the food we eat
by means of biochemical and mechanical processes. During the
digestive process, enzymes attack and break down food into more
simple elements that are easier to assimilate: amylase (an enzyme
found in saliva and the pancreatic juice) breaks down large sugar
chains, like starch; glucosidase (an intestinal enzyme) comes into
play in the last stage of carbohydrate transformation, which finally
allows our body to use the glucose as an energy source.
Other processes then take care of regulating its
intake by cells: insulin and glucagon (hormones
produced by the pancreas) will thus come to
modulate glycemia (blood sugar levels).
In general, blood sugar levels vary very
little for healthy people during a single day.
Following a balanced meal, there is a slight
variation that may last for 2 hours. But
following a heavy meal, this variation spikes
and drops a lot more. Have you ever experienced
an energy drop or felt like dozing away after a
heavy meal? You might have thought it was your
digestion going slowly. That was not the case. In truth,
that was you blood sugar playing tricks on you.
FOODS AND THEIR GLYCEMIC INDEXThe Glycemic Index of food (GI) represents its impact on blood
sugar levels. Food is rated on a 0 to 100 scale according to how fast
it increases glucose in blood. Foods with a high GI are quickly
transformed and can increase blood sugar levels fast. On the other
hand, low GI food is digested more slowly, allowing consistent
blood sugar levels. This limits cravings and favours healthy
intellectual and physical activity.
Here’s a helpful point to remember. Food with a high GI will
have it lowered if associated with lower GI food. For example, a
slice of white bread with a GI of 100 associated with peanut butter,
having a GI of 40, will end up with a GI of 70.
By Sandrine Briatte, B.Sc.
Avoid the Ups and Downs
Find Blood Sugar Balance
LOW GI(55 or less)
Oat bran bread, al dente pastas, chickpeas, lentils, white beans, green
vegetables, unsweetened corn, green peas, oat flakes, muesli with no added sugar, grainbead, milk and yogurt, raisins, dry apricots,
dark chocolate, raw carrots
AVERAGE GI (56 to 69)
Boiled potatoes, oat, pop corn, brown rice,basmati rice, semolina, crescent rolls,
bananas, honey
HIGH GI(70 or more)
Mashed potatoes, baked potatoes, French fries, short-grain rice, corn flakes,
crackers, rice cake, baguette, white bread, white bagels, cooked carrots, soft drinks
HDFeb-Mar2012_HealthyDirectionsTemplate 12-01-23 4:03 PM Page 22
HOW DO YOU GET DIABETES?There are mainly two types of diabetes. In type 1 diabetes, the insulin producing cells of the pancreas
are destroyed. It is mostly known to appear at youth and is not related to eating habits. Type 2 diabetes has
nothing to do with insulin shortage, but the inability to deal with glucose appropriately. It is more pernicious
and often appears with age.
During our lives, there can be some food imbalances. Following a meal high on carbohydrates or fat,
the body has to break down a lot of food with high glycemic index, which releases too much glucose in the
bloodstream. The pancreas then produces insulin that holds onto its cell receptors and lets glucose go into
the cells. This stabilizes blood sugar levels.
The more often these food imbalances occur, the more badly the body reacts to all this rough treatment.
The pancreas continues producing insulin to manage the blood sugar levels, but it doesn’t act as well as it
used to on its receptors: this leads to insulin resistance. Despite the insulin, glucose does not flow into cells
as much and starts building up in the bloodstream (hyperglycemia). The body then tries to compensate by
producing more insulin… for nothing. After a while, pancreatic cells wear out and glucose intolerance sets
in. This results is type 2 diabetes.
FRESH AND RAW FOODS, VEGETABLES, ACIDIC FOODS AND FIBREHow do you favour the right carbohydrates? There are several points to consider, but simply keeping
some of them in mind will improve your quality of life. The more food is cooked or processed, the higher
their GI becomes. Pastas are a good example: at Al dente, carbohydrates break down slowly and are to be
favoured. Overcook them and their GI increases dramatically.
Vegetables are rich in vitamins and minerals and dietary fibres. It is recommended to pick those of
bright colours (sweet peppers, carrots...). The GI for vegetables is usually low, with a few exceptions, like
potatoes and cooked carrots. Best choices: green beans have lots of carbohydrates that are both complex and
slow (GI 30); a cup of Brussels sprouts has over 4 g of fibre and a fair quantity of thioctic acid, a powerful
sulfurated antioxidant capable of lowering blood sugar levels; raw onions have allyl propyl disulfide, a
compound which can increase available free insulin.
Acidic food, especially vinegars (as well as some fruits like grapefruit and lemon), help prevent blood
sugar levels from rising up too fast. Taken a few minutes before meals, studies show that it can lower blood
sugar levels by 30%. Eating a grapefruit at the beginning of a meal seems to have the same effect.
Furthermore, adding acidic ingredients to food, like vinaigrette, tends to lower its GI. For example, potatoes
(high GI) can become healthier if served cold, in a salad, with salad dressing.
Fibres are already well known for helping the bowels work properly, but they also help bringing blood
sugar to normal levels: they delay, if not reduce, the absorption of carbohydrates without provoking
hypoglycemia. Soluble fibre supplements (flaxseed, oat seed, fenugreek, psyllium…) on their part reduce
the increase in blood sugar levels after a meal.
DIABETES FIGHTING FOODS AND SUPPLEMENTSSome plants also do wonders: ginseng root lowers blood sugar levels, especially after meals; green tea,
rich in catechin, improves insulin sensitivity and reduces risks of diabetes; alfalfa is also traditionally used
to prevent hyperglycemia.
Amongst nutritional supplements, some are worth mentioning. Recent studies have put forward algae,
like brown algae extracts, because of their impact on carbohydrate assimilation as beneficial. Some of them
are even capable of modulating blood sugar levels by inhibiting the enzyme activity responsible for digesting
carbohydrates. In short, they eliminate excess sugar naturally without letting it enter the bloodstream. A real
winning supplement if you think about regulating your blood sugar levels while providing a feeling of
fullness. Biotin plays an important part in carbohydrate metabolism and is known for its hypoglycemic
effect. Some trace elements have positive effects on sugar assimilation: chromium increases the number of
receptors for insulin and potentiates its action; manganese modulates the action of insulin; zinc acts on the
synthesis and delivery of insulin and improves the insulin sensitivity of cells; as for magnesium, its
hypoglycemic effect cannot be ignored.
Sandrine Briatte, B.Sc. Biochemistry, M.Sc. Biology, is a scientific director in research and development of naturalhealth products. She currently works at Virage Santé in Quebec and offers her expertise by providing training forcustomers. For more information: www.viragesante.com or call 1-800-463-0944
HDFeb-Mar2012_HealthyDirectionsTemplate 12-01-23 4:03 PM Page 23
24 Healthy Directions February/March 2012
By Lorna Vanderhaeghe, MS
If weight loss were as simple as reducing calories and running
the treadmill we would all be thin. There are many factors
contributing to our expanding waist line and that is why diets
generally don’t work. Most dieters gain all the weight they have lost
and more within 60 days of stopping the diet. Weight loss can be
effortless when we make small diet adjustments and add a few
nutritional supplements that work fast.
FOOD THAT FIGHTS FATEat protein at every meal and eat only protein for breakfast - an
egg, a chicken breast, a protein shake, protein powder in yogurt for
example. To make it simple the piece of protein should be the size
of your palm.
Stop eating all white foods – white bread, white pasta, white
sugar, white flour, white potatoes. If you have a doughy belly then
stop eating all grains too. Women lose weight fast when they
eliminate grains from their diet – sometimes several pounds a week.
Grains are starches that convert into sugars.
Don’t drink fruit juice. You would never sit down and eat 8
apples at a time but when you drink a glass of apple juice you drink
the sugar and water of 8 apples without the fiber. Fruit juice disrupts
blood sugar.
Eat dark green vegetables at lunch and dinner with a palm sized
piece of protein. Eat a snack in between and make sure it is protein
(like a piece of cheese). Get a large ziplock freezer bag and fill it
every morning with sugar snap peas, broccoli, celery sticks, carrots
and more. Eat vegetables throughout the day – your blood sugar will
be balanced and you will never feel hungry.
Drink water flavored with ginger or fresh lemon. Drink herbal
teas throughout the day. Add two clinically researched nutritional
supplements to super charge weight loss and bust belly fat.
CLA WITH GREEN TEA EXTRACTConjugated linoleic acid (CLA) is a fatty acid supplement that
literally melts fat. In a 90-day, double-blind, randomized, placebo-
controlled study published in 2000 in the Journal of Nutrition, CLA
users experienced fat loss with an average weight reduction of seven
pounds and an increase in lean muscle. There was a 20 percent
decrease in body fat. CLA also stops fat from coming back once
dieting stops. Incredibly, CLA has also been found to help with
weight loss even if people don't change the food they eat. In June
2009, the American Journal of Clinical Nutrition reported on 45
postmenopausal women who were obese and who had type-2
diabetes. They took 8,000 mg of CLA per day with food for 16
weeks. The women were told not to diet or exercise any differently
during the trial. The researchers found that CLA significantly
reduced the women's body mass index (BMI) and resulted in a four-
pound weight loss.
NATURAL BEAUTY
DiscoverCLA, Green
Tea andChirositol
Three Steps to
EffortlessWeight
Loss
HDFeb-Mar2012_HealthyDirectionsTemplate 12-01-23 4:03 PM Page 24
Healthy Directions February/March 2012 25
GREEN TEA ENHANCES FAT LOSSOne study revealed that participants who took green tea
extract capsules daily increased their fat burning without
accelerating their heart rate. The capsules safely melted fat away.
A 2010 study in the Journal of the American College of Nutritioninvolved 35 obese subjects with metabolic syndrome. Metabolic
syndrome is the name for a group of factors that increase risk of
heart disease, stroke and diabetes; these factors include a large
waistline, low "good" HDL cholesterol, as well as high blood
pressure, high triglycerides (blood fats) and high blood sugar
levels. At the end of eight weeks, the green tea group experienced
significant decreases in body weight compared to the control
group. Do not use de-caffeinated green tea as it is the caffeine
along with the other constituents of the green tea that effectively
enhances fat-burning, thus improving fat loss. Look for a
supplement with the combination of CLA and green tea extract.
Both are approved by Health Canada for weight loss.
TAKE CLA ALONG WITH CHIROSITOLBelly fat is a stubborn problem. No end of sit-ups and
crunches make it disappear. We know there is a connection
between our expanding waistlines and our hormones. The main
hormone contributing to belly fat is insulin. Insulin is a powerful
hormone that, when in excess, also causes an elevation in
circulating male hormones in women, causing male facial hair
growth and acne too. In men, elevated insulin results in a beer
belly and breasts.
Elevated insulin promotes weight gain, high cholesterol,
diabetes and excess belly fat. Skin tags are an early sign of pre-
diabetes. Thankfully, busting belly fat and normalizing insulin just
got easier. The nutrient chirositol (pronounced "kur-au-sitol"),
researched in over 30 studies at the Virginia Medical School,
works for prediabetes and Type-2 diabetes. Chirositol has also
been shown to reduce appetite and improve our happy hormone
serotonin, which halts sugar cravings and controls appetite. But
where chirositol really shines is in fighting belly fat in both men
and women. Combine the fat burning diet, CLA and green tea
extract along with chirositol and weight loss will be effortless.
Lorna Vanderhaeghe, MS, is Canada's leading women's health expert. With Degrees in nutrition and biochemistry,she is the author of 11 books including, “A SmartWoman’s Guide to Weight Loss.”Visit: www.hormonehelp.com
HDFeb-Mar2012_HealthyDirectionsTemplate 12-01-23 4:03 PM Page 25
26 Healthy Directions February/March 2012
My so called initiation into the world of natural health began a
little over 20 years ago when I went from doctor to doctor
complaining of digestive distress every time I ate. Something as
simple as eating turned out to be a dreaded and sometimes torturous
event. After many appointments I ended up at a live cell
microscopist and left with a bottle of digestive enzymes. Much to
my disbelief within the first few meals the pain was gone! I simply
could not believe that a chronic issue that had been plaguing me for
years disappeared with a few digestive enzymes.
Most people don’t consider enzymes. There is no question that
probiotics, essential fatty acids, herbs, mushrooms and green
superfoods all play an important role in the wellness puzzle, but
what if many of the issues bothering people today were caused by
chronic enzyme deficiency in the body? Something as simple as an
enzyme imbalance in the body may be the cause of certain disease
states. Consider this quotation, “By 1982 some 1,400 diseases, each
due to a defect in a single gene had been described in medical
literature . . . For most of the diseases, the biochemical basis is still
unknown. For approximately 200 of them, the disease is known to
be due to a deficiency or malnutrition of a single enzyme.” These
are the words of Arthur Kornberg from his book For the Love ofEnzymes. He was the winner of the Nobel Prize in Medicine in
1959. Most people don’t realize enzyme therapy can help for issues
such as acid reflux, candida, inflammation, blood sugar issues and
allergies to name a few.
Enzymes are often referred to as the “sparks of life.” They are
a class of proteins that act as catalysts for all chemical reactions in
the body. Without them we simply could not function. There are
thousands of known enzymes and hundreds more that have not yet
been discovered. Digestive enzymes are created by the body in order
to break down the food we eat into smaller units in order to ensure
optimal nutrient assimilation and utilization, while metabolic
enzymes oversee thousands of biochemical reactions in the body
from energy production to detoxification. All cells in the body
produce metabolic enzymes for almost every function in the body.
Both digestive and metabolic enzymes are fundamental for health.
I often hear people say that they do not need digestive enzymes.
The truth of the matter is that most people are deficient in digestive
enzymes and start borrowing from their metabolic stores. As we age
our ability to produce digestive enzymes in the pancreas, stomach
and small intestine decreases. Foods are not as enzymatically rich as
they once were (soil depletion) and our diets have changed
significantly to include much more cooked and processed foods.
Digestive enzymes play a crucial role not only in aiding the
digestive process, but more importantly in preventing enzyme
deficiency.
Enzymes are therapeutic and supportive when taken on an
empty stomach away from meals. Taking various plant-based
enzymes that can work in varying pH’s can have a positive effect on
metabolic function. A high potency protease formula can for
example provide support for the immune system by breaking down
undigested protein. They have the ability to be absorbed in the blood
where they bind to a large protein called Alpha II macroglobulin and
are then able to break down viruses, fungal forms such as candida,
bacteria and parasites.
In cancer therapy proteolytic enzymes have the ability to digest
the protective membrane known as fibrin around cancer cells
thereby allowing the immune system to identity and destroy them.
Certain proteolytic enzyme formulas containing Serratiopeptidase
for example are effective in improving circulation, speeding tissue
repair, alleviating joint discomfort, supporting cardiovascular
health, relieving respiratory complaints and reducing fibrin in
damaged capillaries thereby improving circulation.
Taking an enzyme formula that contains the highest
potency of lipases can help to improve hormonal imbalances, high
cholesterol, dry skin, weight gain, gallbladder and liver distress.
Lastly a high potency amylase formula may help address issues of
sinus congestion, allergies, fatigue, blood sugar imbalance and
frequent headaches. Everyday we should contribute to our depleted
enzyme bank accounts, making us all the richer by optimizing our
physiological functions and overall health.
The Missing Link for Health and Wellness
Enzyme Deficiency By Jerry Zeifman
HDFeb-Mar2012_HealthyDirectionsTemplate 12-01-23 4:03 PM Page 26
Healthy Directions February/March 2012 27
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Aid and Prevent
DiabeticNeuropathy
By Benna Lun BScH ND
Some people experience it as tingling or burning; for others, it
manifests as numbness or pain that may interfere with daily
activities. Diabetic neuropathy is damage to nerves caused by high
blood sugar that occurs in more than half of diabetics. You may have
initially noticed it in your fingertips and toes, but it can also impair
nerve transmission to your organs, including your bladder, heart and
stomach. A healthy diet and regular exercise are key to keeping
blood sugar levels under control, but other natural strategies are
available to lower blood sugar and alleviate diabetic symptoms
including neuropathy.
STRESS MANAGEMENT AND MASSAGE THERAPYAs if sending your blood pressure sky-rocketing wasn’t enough,
stress can also have the same effect on your blood sugar. Many
people report that minor daily annoyances such as not being able to
find your keys in the morning and poor time management are major
contributors to stress, so make it a priority to organize your home
and your schedule. Proper nutrition and good quality sleep will also
change the way you perceive stress and allow you to cope more
effectively with any curveballs thrown your way. Try breathing
exercises, journaling, meditation, and visualization to relieve stress
and keep you calm and collected in even the toughest situations.
Poor blood circulation, neuropathy, and high blood sugar
combine to form the ideal conditions for developing skin ulcers, and
aggressive wounds and infections. Massage therapy improves blood
circulation, nerve sensation, and lowers blood sugar and stress.
CINNAMON AND VITAMIN B12Skip the bun but keep the cinnamon – less than a teaspoon per
day has been shown to lower blood sugar and improve insulin
sensitivity. Sprinkle this delectable spice onto your morning cereal,
blend it into smoothies, or stir it into your favorite hot beverage. If
the flavour provides too much tickle for your tastebuds, ask your
local supplement supplier about cinnamon capsules.
Not only does vitamin B12 help with neuropathy, it’s also used
to boost energy levels, lower heart disease risk, and quash stress.
Supplements are available, but talk to your medical doctor or
naturopath about B12 injections.
ALPHA LIPOIC ACIDAlpha lipoic acid (ALA) is a potent antioxidant especially well-
documented for the treatment and prevention of diabetic neuropathy,
and is an approved medical therapy for this condition in Germany.
Additionally, it has been shown to protect the insulin-producing cells
of the pancreas and lower blood sugar, and may improve cholesterol
levels. Incorporating these simple solutions into your diabetes
management plan will give you greater control over stubbornly high
blood sugar levels and help to improve the symptoms and
complications of chronic diabetes. Always remember to check your
blood sugars frequently when implementing new blood sugar-
lowering strategies.
HDFeb-Mar2012_HealthyDirectionsTemplate 12-01-23 4:03 PM Page 27
NATUROPATHY
28 Healthy Directions February/March 2012
A Dietary Approach to Better Health
Food, Mood and Health
The phrase ‘what you eat is what you are’ has never been more
true. Scientists today are continuing to show various connections
between our food and everything from our bowel habits, to our brain
function, to our skin health. A recent review on food and our mood,
highlights how our daily diet choices can impact our quality of life
Mood disorders are becoming one of the fastest rising conditions
worldwide, with depression ranking one of the highest.
Mood disorders are often linked to obesity, insulin intolerance,
and other metabolic diseases. By regulating glucose and insulin
levels in the body, we can help stabilize our mood while getting
metabolic benefits. Who wouldn’t want to feel better, lose a few
unneeded pounds, decrease their risk of cardiovascular events, and
prevent diabetes all at the same time?
DIETARY STRATEGIESSo how do we regulate our glucose levels to enjoy all these
benefits? Consider these dietary strategies. Enjoy a snack every 3-4
hours. This will help manage your body’s ‘stress response’, decrease
cravings and weight gain, and increase your energy. Avoid
carbohydrate-only meals. These calories not only turn into sugar
right away, but induce insulin resistance and can depress your
overall mood. Never forget to include greens. Vegetables and the
fiber they provide ,improves performance and mood; effects that can
last up to 11 days later. Include a form of protein in every snack and
meal. Proteins are the building blocks for our neurotransmitters, our
enzymes, our chemical messengers and our cells. The structure and
function of our brain, as well as our glucose tolerance, depends on
these nutrients.
MAKE A MOVE TO KEEP YOUR MOOD HIGHExercise can be one of the most difficult habits to fall back into.
Close to half of all Canadians report being physically inactive. It’s
no wonder that obesity is an epidemic and that depression rates are
skyrocketing. Exercise is vital for maintaining a healthy weight, a
healthy body, and a healthy perspective on life.
Exercise directly impacts our hypothalamic-pituitary-adrenal
axis (HPA axis) affecting the production of cortisol, insulin, and
thyroid hormones. Cortisol is directly related to feelings of anxiety
and depression and our thyroid function impacts our metabolism and
feelings of fatigue. Therefore, by being active, you can actually
change your own brain chemistry and feel better while doing it!
Adding exercise to your day, takes more than just an idea. To
make an effective change, you’ve got to make exercise a routine.
Exercise has to become a lifestyle choice which includes work,
sport, and recreation. When looking to add exercise to your lifestyle,
remember to include both structured and unstructured exercise. This
can include a 20-minute workout 3x/week, as well as making a pack
to yourself to park your car away from the doors of your building so
you have to walk 30 seconds extra each day. Make an after-dinner
walk part of your night; you might find yourself breathing better,
connecting with your partner better, and sleeping better.
CONTROL YOUR CRAVINGSWhen our blood sugar levels are imbalanced, we get cravings.
Different foods will alter our blood sugar levels at different rates.
Certain foods can cause our blood sugar levels to spike and
subsequently fall, leaving us feeling tired, hungry, and craving
carbohydrates and sugary foods. Whenever we have a craving, our
body sends out a multitude of neurotransmitters. These
neurotransmitters strongly impact our behaviours and feelings
causing addictive patterns. These patterns can become ingrained in
us, working faster and stronger each time we experience a craving.
HOW TO MINIMIZE CRAVINGSInclude protein in every meal and snack. Protein has a low
glycemic index which means it is broken down slowly in the body,
releasing energy continuously. Adding protein will help to stabilize
your blood sugar levels and prevent you from entering the
“starvation mode” which leaves us cravings carbs and sugary foods.
Proteins sources include beans, legumes lentils, nuts, seeds, eggs,
and animal proteins. You can also consider purchasing a protein
powder to add to drinks and food. Have something to eat every 3-4
hours. Consuming several small meals throughout the day helps to
regular blood sugar levels and decreases cravings.
By Chanel Cressman, BSc ND
HDFeb-Mar2012_HealthyDirectionsTemplate 12-01-23 4:03 PM Page 28
Sherri-Anne Clarke, BSc(Hons.), ND
General Family Practice; hormone health, pain management, weight management,anxiety/depression, digestive concerns,
www.drclarkend.cominfo@drclarkend.comCall: (905) 592-2277
Healthy Directions February/March 2012 29
Naturopath Listing GuideNaturopath Listing Guide
Seeking New Clients for Your Growing Practice? Make a booking in our Naturopath Listing Guide.
Call 1-877-276-1849 or e-mail: healthydirections@rogers.com
MISSISSAUGA & ETOBICOKE (Border)
Ian Koo, BSc, ND1891 Rathburn Rd. East
Dermatology & GastrointestinalHealth,Weight Loss, Arthritis
www.NaturopathicEssentials.com
Call: (905) 290-0850
KINGSTONJillian Murphy, BScKin, ND
The Live Well Centre, Anti-aging, WeightLoss, Cosmetic Acupuncture, Facial
Rejuvenation, IBD, IBS & Mood Issueswww.kingstonnaturopath.cawww.sayyippie.blogspot.com
Call: 613-549-0866
KITCHENERChanel Cressman, BSc, ND
Sage Naturopathic ClinicSpecializing in women’s and
pediatric health, doula training www.thesageclinic.comCall: 519-573-6700
ST. CATHARINESMichael Prytula, ND, Mike Um,ND,
Erin Mackimmie, ND A full service Naturopathic Medical Clinic
30 years comprehensive experience inGiving Life to the Living!©www.NaturoMedic.com
Call: (905) 684-4934
BURLINGTON
Ontario
Alberta
Pamela Frank, BSc(Hons), NDForces of Nature Wellness
12 years of specializing in women's health issues: PCOS, endometriosis,
PMS, menopause and infertilityPFrankND@ForcesofNature.ca
www.ForcesofNature.caCall: (416) 481-0222
TORONTO
RED DEEREDMONTONEric Muradov, ND
WOW Chiropractic Specialty: Multiple Sclerosis
www.drericmuradov.cominfo@drericmuradov.com
Call: (780) 482-2788
Kin Leung, BSc, ND, CCT, CPCC Red Deer Wellness Clinic, Cancer, Chronic
Degenerative Conditions, IV Therapywww.naturopathicfundamentals.com
drkinleung@gmail.com
www.youtube.com/user/drkinleung
Call: (403) 346-1331
Need Health Advice? Seek A Naturopath. Naturopathic doctors are highly educated primary care providers who integrate standard medical
diagnostics with a broad range of natural therapies. Find a naturopath in your area. Visit: HeathyDirections.com (Find a Naturopath)
Laura Anderson,BSc. (Hons.), NDFamily medicine, women’s health,pregnancy, fertility and pediatrics
Clark Naturopathic Cliniclauraanderson.nd@gmail.com
www.lauraandersonnd.comCall: (705) 745-1169
PETERBOROUGH
BINBROOKKaren Simatovic, ND
Country Health CentreSpecial interest in nutrition
and botanical medicinewww.countryhealthcentre.com
Call: (905) 692-9300
Linda Brown, BA, ND, CBPScott Health Centre
Neutralize Allergy Symptoms!Certified BodyTalk PractitionerEmotional Freedom Technique
www.HealingSpiritND.com(905) 851-2216
WOODBRIDGE & VAUGHAN
Julia Fountain, BSc, NDHealthSpan Naturopathic
Women’s Health, Detoxification, Weight Loss, Hormone Balancing
www.healthspan.cajfountain@healthspan.ca
Call: (905) 873-8729
GEORGETOWN & HALTON HILLS
Avoid carbohydrate only
meals. These meals not only spike
the blood sugar and leave you
hungry soon after, but they also
dampen the central nervous
system decreasing your desire for
physical activity and dampening
your mood.
Bump up the fiber intake.
Fiber helps to keep you feeling
full longer and slows the release
of nutrients into the blood stream,
helping to normalize your sugar
levels.
Eat your veggies. Vegetables
not only provide you with
important nutrients do everything
from regular bodily functions to
fighting cancer, they also help
regular your metabolism,
decreasing your cravings.
Eat good fats. Include
omega-3 fats in your diet. These
help reduce cholesterol, fill you
up, and help regulate your blood
sugar decreasing your cravings.
Drink 2 glasses of water
before meals and carry a water
bottle with you during the day to
ensure you are drinking about 2L
of water everyday.
Often times when we think
we’re hungry, we are actually
thirsty. Since our bodies are over
50% water, we need to drink a lot to
keep our cells functioning properly.
Most people are dehydrated and
only consume coffee, tea, and pop.
These fluids dehydrate the body
inhibiting our cells ability to
function properly.
References:1) Lytle, M. The Food for Mood Diet: ALiterature Review, Highlight of Principles,and Initial Study Design. NaturopathicDoctor News and Review. 2011; 7(4):9-11.2) Statistics Canada. Canadian CommunityHealth Survey. 2005. 3) Grieb, L. Therapeutic Exercise. [classnotes] 2009.
Chanel Cressman, BSc ND is alicenced naturopathic doctor with aprivate practice in Kitchener calledSage Naturopathic Clinic. Chanelhas a strong interest in women’s andpediatric health. She has additionaltraining as a Doula and is a memberof the Pediatric Association ofNaturopathic Physicians.
HDFeb-Mar2012_HealthyDirectionsTemplate 12-01-23 4:03 PM Page 29
30 Healthy Directions February/March 2012
Normally we do not perceive our heartbeat. Sometimes a short
spell of strong heart beats (palpitations) can be a normal reaction to
fear, heavy exercise or excitement. Have you ever felt your heart
pounding when you see someone you have a crush on? You have
probably experienced at least once, skipped beats or felt like your
heart is jumping out of your chest before an exam, presentation, or
due to excitement when your favourite hockey team wins a game.
However in some cases, palpitations can be a sign of an underlying
problem like heart disease, anaemia or a thyroid condition.
COMMON CAUSES OF PALPITATIONS• Peri-menopause and menopause
• Heavy physical exercise especially in hot weather
• Anxiety, stress and fear, lack of good sleep
• Excessive consumption of coffee and tea (black or green)
• Food allergy and sensitivity
• Overfull stomach, flatulence, and constipation
• Cigarette smoking is a major cause of palpitations due to the
stimulating effect of nicotine on the electrical conducting system
within the heart
• Insufficient level of magnesium, especially during pregnancy
• Overactive thyroid, low levels of oxygen in your blood
• Medications such as thyroid pills, asthma drugs, beta blockers
• Heart disease
WHAT CAN I DO TO PREVENT PALPITATIONS? The heart is a fascinating organ. It sustains our life, yet we often
take it for granted because we know it beats automatically using
electrical impulses. In order to prevent palpitations, it is important to
consider your general state of health, the level of your stress, your
reactions to the environment and life situations. If it is necessary,
your health care specialist will help to make some corrections in
your life-style and your diet to rejuvenate your body, mind and spirit.
Decrease your stress level (learn about deep breathing and/or
relaxation exercises such as yoga, tai chi, or meditation). Smile!
Exercise (ask your doctor before you start exercising). Avoid
common stimulants like smoking, caffeine, and alcohol.
HOMEOPATHIC MEDICINEAccording to the nature of your personality, the origin of
palpitations and other symptoms, a homeopathic doctor will select
special treatment for each person individually. Homeopathy is a
great help for balancing your emotional and physical health.
Remember, your general emotions, your spirit and your physical
state have a direct influence on your heart!
PALPITATION DIETTry to follow a simple diet of natural foods, with emphasis on
fresh fruits, and raw or lightly cooked vegetables, and fish. New
research shows that eating fruits, vegetables, whole grains, and nuts
help protect the heart and prevent diabetes. Magnesium-rich foods
such as whole grains, nuts, and many fruits and vegetables are
excellent dietary additions for healthy heart.
This information is not to be a substitute for any professional medical advice.For more information visit: www.homeopathytoronto.com.
By Raisa Weisspapir, Homeopath, MD (Europe)
How to Stop a
Racing Heart
HOMEOPATHY
HDFeb-Mar2012_HealthyDirectionsTemplate 12-01-23 4:03 PM Page 30
Healthy Directions February/March 2012 31
By Jillian Murphy, ND
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Healing really is that simple.”BodyTalk is a revolution in health care. It works gently to restore the body’s innate ability to heal, and this simple approach has proven to be so effective that BodyTalk isthe fastest growing health care system in the world today.
“BodyTalk will transform your health and your life.”
Explore and Experience BodyTalk
1-877-884-1767www.bodytalkcentral.com
'''Locate a BodyTalk Practitioner near you, call toll-free
An Essential Part of the Diet
Saturated FatSaturated fat = BAD. Or does it? Is it possible that saturated fat
may be good for us? We have all been taught that saturated fat is
responsible for the increasing incidence of heart disease in our
country, one of the biggest killers of both men and women today. It
is a common understanding, a given, the zeitgeist of 20th century
North America. So, why am I questioning that belief now? Why
would I challenge such a forceful nutritional precept?
Believe it or not, I’m not the first one to question the idea. In
fact, I’m pretty slow on the uptake! There has been ample
information available, for decades, showing that saturated fat is not
to be feared. That it is, in fact, a necessary and beneficial component
of the diet.
If that is the case, how have we become so misled? Saturated fat
comes from animals and tropical plants: meat, fish, dairy, eggs, palm
and coconut oils. Prior to the 20th century, animal fat was a major
component of our diet. In 1913 a researcher by the name of Ancel
Keys published The 6 Country Study, demonstrating a correlation
between high cholesterol consumption and increased incidence of
heart disease. He later published The 7 Country Study, further
supporting his findings. His study was preceded by research on
rabbits fed high cholesterol diets. The Framingham Heart Studyfollowed. Both supported the hypothesis. We were hooked on the
idea that increased cholesterol → increased atherosclerosis →increased coronary artery disease and increased rates of mortality (in
other words, if we eat more cholesterol we are more likely to die).
This became known as The Lipid Hypothesis. Based on The LipidHypothesis, medical doctors began to recommend a “heart healthy”
low-fat, high-carbohydrate diet.
Mary Enig is just one of the many reputable scientists who have
been refuting the low fat-high carb theory of “healthy eating” since
the 70s. She has argued that cholesterol does not cause coronary
heart disease. She has shown on numerous occasions that there is no
data, whatsoever; to support the idea that saturated fat is bad for us.
CASE IN POINTThe study on rabbits fed cholesterol was bogus. Rabbits are
herbivores. We are not. Cholesterol may clog the artery of a rabbit
but it does not clog the arteries of healthy omnivores.
The 6 Country Study, omitted data from 16 other countries that
would have complicated Keys’ results. Had he included the data
from all 22 countries studied, Keys would not have been able to
create a direct correlation between cholesterol consumption and rate
of heart disease. In fact, the countries with the highest dietary
saturated fat consumption had the lowest incidence of heart disease.
The 30 year follow-up of The Framingham Heart Study found
there could be no link between high or low cholesterol and the
incidence of heart disease. The data showed that for every 1% mg/dl
decrease in cholesterol levels per year there was an 11% increase in
all-cause mortality.
NECESSARY FOR HEALTH Saturated fat is necessary for the health of cell membranes, the
regulation of hormones, the protection of the liver, lungs, and
optimal functioning of the immune system. Saturated fats, such as
coconut oil and butter, can improve overall health and body
composition. 99% of our evolutionary history has been spent eating
a diet of meat, fish, eggs, nuts, seeds and berries. We need to return
to our Hunter-Gatherer Diet (also called The Paleo Diet or ThePrimal Blueprint).
Jillian Murphy is a registered, licensed Doctor of Naturopathic Medicine,practicing at The Live Well Centre in Kingston, Ontario. Jillian is aprofessor at St. Lawrence College and author of the popular blog "Yippie!".
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32 Healthy Directions February/March 2012
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HEALTH BITES
Most of us snack at some point during the day. Eating a small snack gives us energy; lets us take a break to hang out with co-workers,
and may even help with mood. Snacking can also be used as tool for weight loss, if done properly! Unfortunately, many of us reach for a
bag of chips, or that yummy looking piece of chocolate. This leads to increasing your weight, and leaving you groggier than before. It is
important to observe a few snacking rules, in order to get the most out of your mini-meal.
1. BALANCE YOUR SNACK WITH PROTEIN, FAT AND FIBER.This will curb your hunger in the long run, as well as boost your energy throughout the day. Try carrots combined with hummus, an
apple with a piece of cheese, or yogurt and berries. Also, stock up on nutritious bars.
2. MAKE SURE TO SPACE OUT YOUR SNACKING.Eat between your meals, and do not leave longer than 2 to 3 hours between meals without snacking. If you snack at the appropriate
times, you are less likely to become hungry, and reach for an unhealthy snack.
3. DON’T KEEP FOODS HIGH IN UNHEALTHY FAT, AND CARBOHYDRATES, IN YOUR HOUSE! Most people snack from 3pm, until bed time. This is usually because they are not very hungry during work hours, or they are very busy,
and don’t think to snack. If you fall into this category, beware, and have a look at your cupboards. Do you see chips, chocolate, and ice
cream? If you do, they are sabotaging your weight loss goals.
4. PREPARE YOUR SNACKS, THE DAY BEFORE. If you have snacks on hand, like carrots and hummus, you are less likely to buy a snack lacking nutrient value, during the day.
5. KEEP A STASH OF PROTEIN BARS IN YOUR WORK DRAWER.This will come in handy when someone brings in birthday cake, or doughnuts. Make sure that you are satiated with some protein and
fiber, because it will help curb your craving for those sweets. Now, it will be easier to resist temptation.
Clarke is a naturopath practicing in the Burlington community. She has a general family practice with a special focus in women's health, painmanagement, and digestive concerns.
By Sherri- Anne Clarke, ND
Snack Solutions forthe 9 to 5 Worker
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Healthy Directions February/March 2012 33
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34 Healthy Directions February/March 2012
By Kin Yan Leung, B.Sc., N.D., CCT, CPCC
The Health Benefits of
Flax Seed
Flax Seed
for HeartHealth
Flaxseeds are highly nutritious seeds containing essential fatty
acids known as omega-3, and are also rich in dietary fiber, and trace
minerals. Flaxseeds contain a special phytonutrient known as
lignans, which are also phytoestrogens. Phytoestrogens are a group
of chemicals found in plants that can act like the hormone estrogen,
and have shown to have antioxidant properties. Lignans can also be
found in whole grain cereals, rye, legumes, seeds and nuts, berries,
vegetables and fruits. Flaxseed lignans have health benefits for
cardiovascular disease, and weight loss.
CARDIOVASCULAR SUPPORTLignans have shown positive results in the treatment of
cardiovascular disease. An article from the Journal of ClinicalEndocrinology & Metabolism in 2002 reported that plant lignans
reduced the risk of cardiovascular disease by improving blood
cholesterol lipid levels. In the study, postmenopausal women were
given ground flaxseeds versus a wheat-based supplement for
control. They found that flaxseed supplementation reduced lipid
profiles while the wheat base control did not. Another study from
The American Society for Nutritional Sciences in 2002 also found
similar results in 939 postmenopausal women. A high intake of plant
lignans decreases cholesterol lipid levels, which decrease
cardiovascular risk.
OTHER HEALTH BENEFITSDietary phytoestrogens also have a beneficial role in combating
obesity and diabetes. The American Journal of Clinical Nutritionpublished an article in 2002 that discovered plant lignans and
isoflavones (phytoestrogen found in soy beans) improved glucose
control and insulin resistance. The study also reported that test
subjects experienced decreased body weight, blood lipid levels, and
insulin resistance, further supporting its beneficial effects on obesity
and diabetes. As with all supplements, it is important to always
check with a physician, as there can be interactions with various
medications.
References:1) Miriam J. J. de Kleijn, et al. Dietary Intake of Phytoestrogens Is Associated with aFavorable Metabolic Cardiovascular Risk Profile in Postmenopausal U.S. Women:The Framingham Study. 2002 The American Society for Nutritional Sciences J. Nutr.132:276-282, 2002.2) Sam J Bhathena and Manuel T Velasquez. Beneficial role of dietary phytoestrogensin obesity and diabetes. American Journal of Clinical Nutrition, Vol. 76, No. 6, 1191-1201, December 2002
Kin Yan Leung, B.Sc., N.D., CCT, CPCC completed his NaturopathicDoctor program at the Canadian College of Naturopathic Medicine. He hasalso received additional special training in clinical oncology and is amember of the Oncology Association of Naturopathic Physicians. Kinspecializes in cancer treatment and chronic degenerative conditions. Visit:www.naturopathicfundamentals.com
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