healthy directions february-march alberta 2013
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QUINOALASAGNA
JUICINGFAVOURITES
ECO CHICGIFT IDEAS
February/March 2013 FREE!
26Page 8
Page 24
MEDITATIONMADE EASY
15
10
23
HEALTHYDIRECTIONS
Heart Health
Ways to FindInner Love
Enrich and Empower Your Life!
&Herbsfor
Food The Best
9
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F 1u l l 1 page healthy directions - ECHINACEA.indd 1 ag 1 g 1 e 1Full page healthy directions - ECHINACEA.indd 1
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HEALTHY DIRECTIONS February/March 2013 5
HEART HEALTHEvery Beat Counts
8 KEEPING THE BEATTaking Heart Protective Actions
24 FINDING INNER LOVEBe Your Own Valentine
26 MEDITATION MADE EASYFinding Inner Sanctuary
DETOXIFICATIONCleansing for Better Health
14 THE JUICE DETOX Delicious and Energizing
21 BEST AND EASY DETOX TIPSDetox Promoting Foods, Herbs
and Lifestyle Approaches
ECO LIVINGGreen Lifestyle Tips
23 ECO CHICThe Hottest New Eco Products
32 IS YOUR FISH OIL “GREEN”?Consider DHA Rich Calamari
FEBRUARY/MARCH 2013
HEALTHYDIRECTIONS
In This Issue:
6 EDITOR’S NOTE7 OUR CONTRIBUTORS16 HOT OFF THE SHELF31 NATUROPATH LISTING GUIDE33 COURSES GUIDE33 CLASSIFIEDS
14
26
FOOD PASSIONSIgniting the Senses
10 QUINOA REVOLUTION
Quinoa Lasagna
Lemongrass, Sweet Potato Quinoa & Coconut Stew
15 GET FRESH WITH JUICE
Green Goddess
Orange Star
Pom Pom
NATUROPATHYA Natural & Scientif ic Approach
30 GREENING THE CANCER CAUSEExpanding Awareness on
Health and Environment
HEALTHY STARTSJoin the Journey to Better Health
12 DIABETES MANAGEMENTKnow the Silent Symptoms
18 COLOSTRUM IS LIQUID GOLDThe Immune System Download
34 FOOD FOR THOUGHT Powerful, Super Sprouted Seeds
16
34
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Stress management is key to reducing the risk of heart disease. While we don’t
always have control over life’s big and little stressors, you can learn to control your
reaction to them and help the body and mind become more resilient
to their effects.
Stress causes the release of adrenaline and cortisol into the
body by increasing blood pressure. Through the daily course
of flight, fight and sit tight, we try our best to cope. Here’s
the catch, not all coping attempts help and in fact many
actually further increase the risk of cardiovascular
diseases and depression, such as expressing or
repressing anger, smoking, drinking excessive
amounts of alcohol or over-eating.
So, how do we initiate change for ourselves and
start the life-long path to better heart health?
Literally, by taking one step at a time. Regular
exercise 30 minutes most days of the week is the
golden rule. Exercise pumps up feel good
endorphins, acts as meditation in motion, releases
anger, improves the mood and helps with weight
management. Going to the gym, taking a fitness class,
gardening, walking, swimming, dancing with
grandchildren and even housework counts towards the
daily goal. Take a few more steps with some of our
contributors this issue as they share researched ideas on how to
further improve heart health and create more self-love.
Yours in health and happiness,
Charleen Wyman, BA Journalism, BA English
Editor, Healthy Directions
char@healthydirections.ca
EDITOR’S NOTE
Healthy Directions is dedicated to
offering inspiring health and
lifestyle information to enrich
and empower your life.
February/March 2013Vol. 2 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 at:
Healthy Directions Magazine
Editorial:Written contributions and photos are welcome.
However, all content is subject to editorial review.
HEALTHYDIRECTIONS
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.
6 HEALTHY DIRECTIONS February/March 2013
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ALBERTA EDITION
ContributorsKyley Hunt, BKin, ND,
Patricia Greeen & Carolyn Hemming,
Sarah Holvik, B.Sc. Nutritional Science,
Susan Janssens, BSc, ND,
Ellen Simone, ND, Pat Crocker,
Allison Tannis, BSc, MSc, RHN,Jadie Ko, BSc, ND,
Todd Patkin, Don Gauvreau, MSc., CSCS,
Stephan Bodian,
Christina Bjorndal, ND,
Lorna Vanderhaeghe, MS and Renita Rietz
HDFeb-MarchAlberta22013_HealthyDirectionsTemplate 13-01-28 11:22 PM Page 6
OUR CONTRIBUTORS
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 Smart Woman’s
Guide to Weight Loss. Her website: www.hormonehelp.com
has over 4,000 pages of helpful nutrition information.
patricia Green and Carolyn Hemming,
bestselling authors of Quinoa 365: The
Everyday Superfood, are sisters and are
both passionate about healthy living.
Patricia is a physically active mother of
two, while Carolyn is also busy balancing
family, career, and fitness goals. Both
avidly explore the use of superfoods and
new meal ideas.
allison tannis, BSc MSc RHN is a nutritional scientist,
consultant and author. She is the author of four books,
including The 100 Healthiest Foods to Eat During
Pregnancy. Allison is frequently featured as a nutrition
expert in magazines, on television and radio programs. For
more visit: http://allisontannis.com
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Stephan Bodian is an author, a spiritual teacher, a licensed
psychotherapist and an expert in meditation and stress relief.
His book Meditation For Dummies, now in its 3rd edition, has
sold more than a quarter of a million copies worldwide.
Drawing on more than a decade of experience as a Zen
Buddhist monk and teacher, Stephan is a passionate and
articulate exponent of the practice of mindfulness for reducing
stress, improving health, and enhancing overall well-being.
Susan Janssens, BSc, ND has been a licensed
naturopathic doctor for over 10 years, and is a leader in
her field in Calgary, specializing in chronic disease,
mood disorders and women’s health. For more
information please go to www.IHConline.ca.
HDFeb-MarchAlberta22013_HealthyDirectionsTemplate 13-01-28 11:22 PM Page 7
8 HEALTHY DIRECTIONS February/March 2013
HEART HEALTH
With heart disease still on the rise for many Canadians it is
important to know what steps we can take in our day-to-day lives
that will help us stay healthy. Heart disease has been traditionally
thought of as a man’s disease, but it is actually the leading cause
of death among Canadian women. Heart disease includes many
issues in the cardiovascular system, meaning anything that affects
the structure or function of the heart or blood vessels.
KNOW YOUR RISK FACTORSMany of the risk factors of heart disease are preventable and
several types of heart disease are manageable with the right
choices. These risk factors include smoking, high blood pressure,
diabetes, cholesterol and obesity. Smoking increases the chance
of forming a blood clot, causes plaque buildup in blood vessels,
lowers good cholesterol and has been linked to irregular
heartbeats. High blood pressure, known as hypertension, is a
form of cardiovascular disease that increases the amount of work
on the heart and can double your chance of developing other heart
problems. Diabetes, a disease where the body can no longer
regulate the amount of sugar in our blood, can increase the risk of
developing other cardiovascular diseases up to 8 times that of
someone who has normal blood sugar regulation.
Cholesterol is a type of fat carried in the bloodstream.
Although it is necessary for the maintenance of proper health, too
much can cause problems. The most common forms tested are
HDL, the “good” cholesterol that carries cholesterol away from
arteries, and LDL or the “bad” cholesterol that circulates and can
stick to artery walls. Decreasing LDL levels and increasing HDL
levels have been shown to decrease the risk of experiencing a
heart attack. Body weight has a big impact on your health. People
who are 30 pounds overweight have a higher chance of
developing heart disease even with no other risk factors. Obesity
is also linked to diabetes, hypertension and high cholesterol.
Keeping the Beat
Heart HealthBy Kyley Hunt, BKin, ND
• the main goal is to eat foods with the most nutrients that don’t put your
health at risk. avoid foods high in fat, highly processed and with added salt.
• Focus on whole foods and increase the amount of fiber you eat.
Fiber helps to stabilize blood sugars, as well as lower cholesterol.
• the more variety you get in your vegetables and fruits, especially
the more colours, the more nutrients you are getting. Dark leafy green
vegetables and dark coloured berries have antioxidants that help
reduce inflammation and protect the heart.
• Eating good sources of healthy fats, like omega-3 fats found in
salmon and flax seeds, help to improve your cholesterol.
• Limiting alcohol use will also help to maintain a healthy heart.
HEART HEALTHY FOOD CHOICES
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HEALTHY DIRECTIONS February/March 2013 9
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KEEPING THE BEATKeeping active is very important for your heart, as like all
other muscles it needs a challenge to keep strong. When you are
starting out don’t push yourself too much as you want to
strengthen your body, not stress it. You want to make exercise and
activity part of your everyday routine, so start slowly and then
increase it so that you are breaking a light sweat a minimum of 3
times a week. If you are already active consider occasionally
changing your routine so your body stays challenged.
Stress reduction is another key ingredient to keeping your
heart working at it’s best. Stress has many effects in the body,
especially the cardiovascular system. We have all heard people
say a stressful time is causing their blood pressure to rise, and it
is true! It also causes the heart to speed up and other changes over
time can damage the muscle. A positive attitude and supportive
relationships in all aspects of your life is key to helping reduce
stress. Also have coping techniques such as journaling, deep
breathing or meditation to use in those inevitable moments when
stress shows up.
OTHER HEALTH TIPSVitamins, minerals and other nutrients can help keep the
heart healthy and minimize risks. Vitamin E helps to strengthen
the entire system and has been shown to reduce risk of blood
clots. Vitamin C is important for collagen health and the elasticity
of blood vessels. Many of the B vitamins help to reduce
inflammation in the body and can improve cholesterol levels.
Minerals like magnesium help with relaxation and blood pressure
whereas chromium has been used for blood sugar management.
Another important nutrient for the heart, especially for those on
statin drugs, is co-enzyme Q10 that can regulate blood pressure
and strengthen the heart muscle. There are a number of other
nutrients and therapies that can help keep your heart healthy. To
find out what is right for you, consult with a health care provider.
It is important to be screened for heart health regularly,
especially if you have any risk factors. Monitoring blood pressure
and knowing cholesterol and blood sugar levels will help keep
you healthy. If you are at a greater risk, additional testing might
be needed which is why it is important to be seeing a physician,
either your family doctor or a naturopathic doctor, regularly.
WARNING SIGNSSome forms of heart disease come on suddenly and require
immediate care. If you or someone you know experiences these
warning signs call 9-1-1.3
Kyley Hunt, BKin, ND practices in Calgary, AB. She is passionateabout global health and helping people achieve their unique health goals.Visit: http://drkyleynd.wordpress.com
• Weakness• Trouble Speaking• Vision changes/ problems• Headache• Dizziness
• Chest Discomfort• Upper Body Discomfort• Shortness of Breath• Sweating• Nausea• Light-Headedness
STROKEHEART ATTACK
10 HEALTHY DIRECTIONS February/March 2013
QUINOA REVOLUTION
QUINOA LASAGNAUse your favorite tomato sauce in this layered dish of
vegetables, quinoa, cheese and herbs. This lasagna is packedfull of flavor that is reminiscent of comfort food without beingtoo heavy. You’ll still have plenty of room for dessert.
INGREDIENTS2 cups (500 mL) water1 cup (250 mL) quinoa2 Tbsp (30 mL) vegetable oil or olive oil1 cup (250 mL) chopped onions1 cup (250 mL) sliced brown or white mushrooms2 cloves garlic, minced2 cups (500 mL) tomato sauce or prepared pasta sauce2 cups (500 mL) sodium-reduced pressed (dry curd) cottage cheese1 large egg, beaten¼ cup (60 mL) grated Parmesan cheese2 Tbsp (30 mL) minced fresh basil (or ½ tsp/2 mL dried)1 Tbsp (15 mL) dried oregano2 cups (500 mL) sliced zucchini(2 small or 1 medium zucchini)2 cups (500 mL) packed fresh spinach1 ½ cups (375 mL) shredded reduced-fat mozzarella cheese
Excerpted from Quinoa Revolution, by Patricia Greeen & Carolyn Hemming, Photo Credit: Ryan Szulc
2012 Penguin Group (Canada) www.penguin.ca Reprinted with permission. All rights reserved.
DIRECTIONSPreheat the oven to 350°F (180°C). Lightly grease a 13- × 9-inch
(3 L) casserole dish or spray with cooking oil. Bring the water and quinoa to a boil in a medium saucepan. Reduce
to a simmer, cover and cook for 15 minutes. Fluff with a fork. Evenly spreadthe cooked quinoa in the casserole dish. Set aside. Cooked quinoa alreadyon hand? Use 3 cups (750 mL) cooked quinoa as the base for this lasagna.
Wipe clean the saucepan, then heat the oil in it on medium heat. Addthe onions; cook until transparent and starting to brown. Add the mushrooms;cook until mushrooms are softened and very little moisture remains in thepan. Add the garlic and tomato sauce. Stir until hot. Set aside.
In a medium bowl, combine the cottage cheese with the egg; mixwell. Stir in the Parmesan, basil and oregano.
Spread one-third of the tomato sauce over the quinoa. Make alayer of all the zucchini, then all the cottage cheese mixture, then one-third of the tomato sauce, then all the spinach,ending with the remainder of the tomatosauce. Spread the mozzarella cheese evenlyon top.
Bake for about 35 minutes, until thelasagna is hot and the cheese is melted,bubbling and slightly browned around theedges. Serve.
HeartHealthy
Quinoa isFiber and
MagnesiumRich
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HEALTHY DIRECTIONS February/March 2013 11
Excerpted from Quinoa Revolution, by Patricia Greeen &
Carolyn Hemming, Photo Credit: Ryan Szulc
2012 Penguin Group (Canada) www.penguin.ca
Reprinted with permission. All rights reserved.
LEMONGRASS, SWEET POTATO & COCONUT STEW
The flavors of Thai green curry (or gaeng keow wan)inspired this colourful stew. The complementing flavors ofsweet potato, coconut and lemongrass make for ascrumptious home-cooked meal-in-a-bowl. If you want toheat things up, add as many chilies as you like. Thai greencurry paste is available in the Asian section of thesupermarket. You can make this meal vegetarian by leavingout the chicken and adding 1 ½ cups (375 mL) of cookedwhite kidney beans with the zucchini.
INGREDIENTS2 stalks lemongrass1 Tbsp (15 mL) grapeseed oil or vegetable oil1 medium red onion, halved lengthwise and cut into ½-inch(1 cm) thick slices (about 1 cup/250 mL)2 Tbsp (30 mL) Thai green curry paste1 ½ tsp (7 mL) minced garlic4 cups (1 L) sodium-reduced chicken or vegetable stock1 M cups (400 mL) light or regular coconut milk1 to 3 tsp (5 to 15 mL) minced fresh Thai red or green chilior jalapeño pepper (optional)2 boneless, skinless chicken breasts (or 5 or 6 boneless,skinless thighs), cut crosswise into strips ½ inch (1 cm) thick1 ¼ lb (565 g) sweet potatoes, cut into 1-inch (2.5 cm)cubes (about 3 cups/750 mL)1 cup (250 mL) fresh or thawed frozen green beans cutinto 1-inch (2.5 cm) pieces½ cup (125 mL) quinoa1 cup (250 mL) zucchini cut into 1-inch (2.5 cm) cubes2 tsp (10 mL) chopped fresh basil or cilantro
DIRECTIONSCut off the bottom third of the lemongrass stalks. Peel
off the dry outer layers. Slice stalks into paper-thin pieces.Set aside.
Heat the oil in a large saucepan on medium-low heat.Add the red onion, cover and cook, stirring occasionally, for7 minutes or until the onion starts to soften. (If the pan getsdry, add a spoonful of water.) Add the curry paste andgarlic; stir for 1 minute. Add the stock, coconut milk,lemongrass and hot chilies (if using). Bring to a boil.
Add the chicken. Return to a boil. Add the sweetpotatoes, green beans and quinoa. Reduce to a simmer,cover and cook for 15 minutes. Stir in the zucchini, coverand simmer for another 10 minutes. Remove the lid andsimmer for another 5 minutes, until slightly thickened. Stir inthe basil or cilantro and serve.
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12 HEALTHY DIRECTIONS February/March 2013
It is a scary thought that one in three people could develop
diabetes in their lifetime! There are two types of diabetes: type 1 and
type 2. Five percent of people will develop type 1, where the
pancreas loses it’s ability to produce insulin, the hormone that
pushes glucose from your blood stream into your cells. Type 2
accounts for at least ninety percent of cases, and here the pancreas
continues to produce insulin however, the cells are unable to
efficiently transport it across their membrane, aptly termed insulin
resistance. In both cases the body is unable to properly process
glucose, a simple sugar that inside your cells provides the energy to
run your cellular and bodily processes. The end result of diabetes is
too much glucose in your blood stream and too little in your cells
where it is needed most.
One of the major concerns with type 2 diabetes is that people do
not have symptoms for years and can go undiagnosed until their
blood sugar levels rise to an abnormal level or they experience the
following symptoms:
• blurred sight• decreased sensation or numbness in hands and feet• dry, itchy skin• frequent bladder and vaginal infections• frequent need to urinate• increased thirst and hunger• male impotence (erectile dysfunction)• slow healing of cuts or sores• fatigue
People with diabetes are at greater risk for problems that
involve damage to small blood vessels and nerves due to high levels
of glucose in the blood. This can lead to damage to the eyes called
diabetic retinopathy, as well as kidney damage called diabetic
nephropathy. They are also at a greater risk of developing hardening
of large arteries (atherosclerosis), which can result in a heart attack,
stroke, or reduced blood flow to the legs. If blood sugar levels
become very high a person can experience confusion, dizziness, and
seizures; a condition called non-ketonic hyperglycemia-
hyperosmolar coma that requires immediate medical attention.
WHAT CONTRIBUTES TO DIABETES RISK?1) Having a family history of diabetes doubles your risk.
Be proactive! For many people, following a healthy diet
and an exercise program may be all that is needed to
help control glucose levels.
2) not exercising! If you exercise at least 5 times per week
you reduce the chance of developing diabetes by 40%.
3) Being overweight! 90% of people with diabetes are
overweight. Losing weight, even 5 to 10 pounds can
help lower blood glucose levels.
4) overeating refined sugars! people who drink two or
more sugary drinks a day, even with normal weight are
at a higher risk.
5) Waist size greater than 35 inches! people, who have
more weight around their waist, are at higher risk
because it is a more dangerous type of fat than the
subcutaneous form found around your hips and legs.
Know the Symptomsand Risks of
Diabetes
DIABETES MANAGEMENT
Diabetes is the Silent Killer
By Susan Janssens, BSc, ND
HDFeb-MarchAlberta22013_HealthyDirectionsTemplate 13-01-28 11:22 PM Page 12
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HEALTHY DIRECTIONS February/March 2013 13
It is absolutely possible to prevent and manage diabetes with lifestyle
changes. When it comes to your diet I like the simple approach of practicing
portion control and the following simple “plate” rules. Your plate should
always contain one-half non-starchy vegetables, such as dark leafy greens,
broccoli, and kale; one quarter lean protein, such as fish, bison, beans and
de-skinned lean poultry; and one-quarter complex carbohydrates, such as
quinoa, wild rice, brown rice, or yams. Eating dark leafy greens is crucial,
as it has been found that 1.35 servings per day can reduce your risk by 14%.
Consuming beans and soy instead of animal based products can reduce your
risk by half. What you should leave off your plate are trans fats, saturated
fats like cheese and animal fat, sugar and refined carbohydrates.
Studies have shown that exercise is as effective as some medications;
you need to move every day for at least 30 minutes. It is important to mix
your physical activity such as adding interval training and weight training to
your daily 30-minute program.
If you have type 2 diabetes and plan to use nutritional supplements, it
is essential that you work with a qualified doctor who specializes in
diabetes. Some people may need to take pharmaceutical medications in
order to keep glucose levels within a healthy range and would not be able to
utilize certain herbs due to a drug/herb interaction. Remember, it's important
to create and follow your diabetes management plan with a well-balanced
diet and exercise program. Type 2 diabetes is one disease where the power
to heal is in your hands.
Susan Janssens, BSc, ND has been a licensed naturopathic doctor for over 10 years,and is a leader in her field in Calgary, specializing in chronic disease, mooddisorders and women’s health. Visit: www.IHConline.ca.
NATURE’S OFFERINGS
Turning to what nature has to offer, the followingvitamins, minerals and botanicals have shown somebenefit to the treatment and management of type 2diabetes:
• Gymnema Sylvestre has been shown to enhance pancreatic beta cell activity and reproduction resulting in increased insulin output.
• Fenugreek seed has been shown to reduce circulating glucose levels and improve glycemic control.
• Cinnamon extract has been shown to have positive effects on blood glucose and lipid levels with insulin resistance. Cinnamon may slow the rateat which the stomach empties carbohydrates, leading to a reduction in blood sugar spikes.
• Chromium has been shown to enhance glucose metabolism and transport, as well as insulin responsiveness in skeletal and fat cells.
• Vanadium has demonstrated insulin-like effects onglucose metabolism and improves insulin sensitivity.
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14 HEALTHY DIRECTIONS February/March 2013
By Ellen Simone, ND
COMMON VEGETABLES TO JUICECarrot, cucumber, celery, kale, spinach,
beet, cabbage, broccoli, parsnip, Swiss chard
COMMON FRUITS TO JUICEApple, pear, orange, pineapple,
watermelon, mango, kiwi, berries, grapefruit
JUICING FAVOURITES
DETOXIFICATION
SUPERCHARGE YOUR JUICE & SUPPORT DETOX
Dandelion greens: contain phytochemicals that improve digestion and
support the liver and kidneys. Dandelions are also high in vitamins A and C
which are essential for the immune system.
Parsley: high in anti-oxidants which protect cells from damage to
harmful chemicals. Contains phytochemicals that support detoxification
pathways in the liver and kidney.
Cilantro: phytochemicals found in cilantro bind to heavy metals,
specifically mercury, and remove them from tissues so they can be eliminated.
Broccoli: high in a phytochemical called indole-3-carbinol which helps
the liver detoxify and balance hormone levels.
Red cabbage: contains a high amount of L-glutamine, an amino acid
which heals and supports digestive tract function.
Detoxification is a hot topic in the world of natural medicine, but what
exactly does it mean? In the body, detoxification is the process of removing
toxic substances. It is a constant occurrence through various organs of
elimination such as the lungs, skin, liver, kidneys and large intestine.
Detoxification is an important concept when it comes to staying
healthy and balanced. This is because a build up of harmful substances
impairs the body’s ability to function optimally and is linked to the
development of disease.
Most people think of detoxification as a temporary avoidance of
exposure to harmful chemicals and removal from the diet of harmful foods
such as alcohol, caffeine, sugar, gluten and dairy.
However, it is ideal to support detoxification on a daily basis and this does
not always have to involve the restriction of foods.
Adding functional foods to your diet that support the organs of
elimination is great way to support your body’s innate ability to detoxify.
Supporting the delicate balance between intake of beneficial nutrients and
elimination of harmful is essential for good health.
Delicious, Detoxifying,
Energizing Juice
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HDFeb-MarchAlberta22013_HealthyDirectionsTemplate 13-01-28 11:24 PM Page 14
HEALTHY DIRECTIONS February/March 2013 15
FOOD PASSIONS
GET FRESH WITH JUICE!
Broccoli,Cucumber,
Green Pepper& Parsley
Joy
INGREDIENTS1 spear broccoli1⁄2 cucumber1⁄2 green bell pepper2 sprigs fresh parsley (see caution)
Caution: Parsley should be avoidedduring pregnancy and in cases ofkidney inflammation.
DIRECTIONSUsing a juicer, process
broccoli, cucumber, parsley andpepper. Whisk and pour into aglass.
Excerpted from The Juicing Bible,Second Edition by Pat Crocker©2011 Robert Rose Inc.www.robertrose.ca Reprinted withpermission. All rights reserved.
GREEN GODDESS
Juicing is a simple and delicious
way to support your body’s natural
methods of detoxification.
THE HEALTH BENEFITS OF JUICING
1) nutrients are more
efficiently digested and
absorbed
2) Increased amount and
variety of fruit and
vegetables can be eaten
3) Increased energy,
detoxification
and immune support
CHOOSING A JUICERThere are many juicing machines
available which range from beginner
to super deluxe models. Start with a
beginner model before investing in a
higher level one to first master the
basics of juicing combinations and see
how juicing can be incorporated into
your healthy lifestyle routine.
GETTING STARTEDChoose organic fruits and
vegetables and wash them thoroughly.
Apple, pear, watermelon and
carrot juices are great for sweetening
bitter vegetable juices and are not too
overpowering in flavour compared to
other fruits.
Drink juice immediately or store
in the refrigerator and drink within
one day since the juice is not
pasteurized.
A note of caution: juicing is not a
meal replacement, but a pleasant
addition to a meal! Pure fruit and
vegetables are packed with vitamins
and minerals but deficient in fibre,
protein and healthy fats which are
required for an optimally nutritious
meal.
Ellen Simone, ND practices at Alta Vista
Chiropractic & Massage Clinic and
Somerset Health and Wellness Centre.
Visit: www.drellensimone.com Phone: 613-
731-5775
HDFeb-MarchAlberta22013_HealthyDirectionsTemplate 13-01-28 11:24 PM Page 15
16 HEALTHY DIRECTIONS February/March 2013
GET FRESH WITH JUICE
ORANGE STAR
INGREDIENTS2 star fruits2 oranges1⁄4 cantaloupe, cut in two1⁄2 lemon
DIRECTIONSUsing a juicer, process star fruits, oranges, cantaloupe
and lemon. Whisk and pour into a glass.
Excerpted from The Juicing Bible, Second Edition by
Pat Crocker© 2011 Robert Rose Inc. www.robertrose.ca
Reprinted with permission.
All rights reserved.
POM POM
INGREDIENTS2 pomegranates, seeds only1 cup pitted cherries1 black plum, pitted1 Red Delicious apple
DIRECTIONSUsing a juicer, process pomegranate seeds, cherries, plum
and apple. Whisk and pour into a glass.
With health tips, preparation techniques,helpful sidebars and 16 pages of colourphotographs, this best-selling new editionof The Juicing Bible is packed withinformation that is essential for anyonewho wants to explore all the nutritionalbenefits that natural foods can provide.
Pat Crocker is an internationalaward–winning cookbook author, culinaryherbalist and professional homeeconomist. The first edition of The JuicingBible won the 2000 International Cookbook Revue Award. Pat lives in Neustadt, Ontario.
Excerpted from The Juicing Bible, Second Edition by Pat Crocker©2011 Robert Rose Inc. www.robertrose.ca Reprinted with permission.All rights reserved.
HDFeb-MarchAlberta22013_HealthyDirectionsTemplate 13-01-28 11:24 PM Page 16
HELP CONTROL TYPE 2 DIABETES NATURALLYGluco-Lo helps regulate and maintain
healthy blood sugar levels and may
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PRESERVE NUTRIENTS WITH STEAMThe T-fal Nutricook uses pressurized steam to preserve
vitamins, reduce fat and prepare amazing meals in a
fraction of the time. Featuring four programs that adjust
to the unique cooking times and temperatures for
vegetables, starches, meat and fish, comes with a healthy
eating recipe book. $299.99, available at The Bay, Sears,
Home Outfitters, Costco.ca and on www.t-fal.ca.
NO MORE TEARS ANDTODDLER STRUGGLESWith Braun's patented technology and
positioning guidance system, moms can now
trust their ear thermometer to give a fast and
accurate reading each and every time! Used by
moms, dads and doctors in Canada, the Braun
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small soft speculum and flexible tip to enhance
gentleness. www.kaz.com
HERBAMARE SODIUM-FREESkip the salt, but keep the flavour! Herbamare Sodium-Free is a
healthy alternative to conventional salt that lets you get all the great
taste you want from your foods, but without adding more sodium to
your diet. Made from a blend of potassium chloride macerated with
more than twelve fresh herbs and vegetables, it lets you eat healthy
without the sacrifice. www.avogel.ca
PUT THE ZEST BACK IN YOUR LOVE LIFE(for men and women)SexSmart helps to bring back
desire, improve climax and
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enhancing overall strength and
wellbeing. For men SexSmart
enhances libido and vigor
while improving endurance.
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18 HEALTHY DIRECTIONS February/March 2013
It’s been called, “liquid gold” for its yellow-hue, yet colostrum’s
‘invaluable’ reputation is due to its health benefits. Colostrum may
be the most potent immune-enhancing supplement available.
WHAT IS COLOSTRUM?Colostrum is the first milk a mother produces after birth. It’s
the body’s way of downloading the mother’s vast knowledge of the
‘germ-world’ and kick-starting an offspring’s immune system.
In adults, it has exceptional health effects too. There is a large
body of research showing that colostrum has the ability to positively
benefit the immune system, enhance gastrointestinal health and
more. Research suggests that colostrum deserves a top spot among
immune-boosting supplements.
IMMUNE BOOSTEREvery minute of the day germs bombard your body. The immune
system is designed to identify and destroy unwanted germs. To do
this, the body has immunoglobulins (antibodies). The main
immunoglobulin in the blood, lymph and cerebrospinal fluid is called
IgG. Bovine colostrum is a great source of IgG. Scientists have found
that colostrum is unmatched as an immune enhancer – it not only
stimulates the immune system, it can also turn it up or down as needed.
A FREE DOWNLOADIn the 1950s, scientists would have found it easy to explain their
discovery of colostrum as the body’s largest download, but such
‘tech-talk’ wasn’t popular then. The downloading effect of colostrum
comes from proteins called transfer factors. Transfer factors can
teach an immune system – an amazing feat!
A POTENT COCKTAILColostrum contains more than transfer factors and
immunoglobulin. It’s a potent cocktail of healthy ingredients,
including growth factors and lactoferrin.
Growth factors are involved in cell division and tissue
proliferation – processes that unfortunately slow as we age.
Colostrum is the only natural source of growth factors.
Lactoferrin is an effective antimicrobial and immune
modulating protein. Lactoferrin is such an effective immune booster
it’s trendy to find it as an added ingredient in supplements concocted
to target immunity.
SCIENTISTS SAY BONES, GUT, MUSCLES & MORE…There is more to colostrum than immune enhancement and
growth factors. Researchers have found additional positive health
effects of colostrum. A review published in 2012, concluded that
supplementation of bovine colostrum has a positive effect in many
conditions including treatment of upper respiratory infections and
gastrointestinal disturbances.
Colostrum has even been found in studies to be effective against
certain parasites, bacteria and viruses. Researchers from China
reported that colostrum prevents bone loss, and may have a role in
osteoporosis prevention.
And, research reported in sports medicine indicated that
colostrum could improve parameters compromised during intensive
athletic training (immune function, gastrointestinal integrity and the
neuroendocrine system). Reports are suggesting colostrum is a safe
and effective supplement for many health reasons.
Colostrum, Immune-Boosting
Liquid Gold
By Allison Tannis, BSc, MSc, RHN
Get the immune systemdownload that’s
improving the lives of athletes,
those with allergies,and the immune system
compromised.
Research highlights howcolostrum is gaining
ground as the new go to in broad spectrum, immune-enhancing
supplements.
HDFeb-MarchAlberta22013_HealthyDirectionsTemplate 13-01-28 11:24 PM Page 18
HEALTHY DIRECTIONS February/March 2013 19
colostrum not just for babies anymore
Now everyone can benefit from the immune-enhancing and anti-aging factors found naturally in colustrum.
enhance support transform
What is Colostrum?
Colostrum from Dairy Cows
The Importance of First Milking
sequencehealth.ca | sequencesante.ca
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THINGS TO LOOK FOR IN A COLOSTRUM SUPPLEMENT
Get your own germs. The germs you
encounter in your backyard are not the
same germs on the other side of the
world. Thus, when searching for a bovine
colostrum supplement, look for one made
from animals that live nearest you. For
example, Canadians would ideally look
for North American sourced colostrum;
the animals are more likely to have been
exposed to the same viruses and bacteria
as the population consuming the
colostrum.
First milk is important. The
concentration of health-promoting
factors is highest in colostrum
immediately after birth, and quickly
declines as hours pass. In fact, the value
of this liquid gold declines by half six
hours after birth. As such, it is important
that colostrum is collected immediately
after birth (0-6 hours) to ensure it is of the
highest quality.
Quality colostrum products are
available on the market. The highest
quality products are: tested for heavy
metals, nitrates, bacteria and pesticides;
come from small certified dairies where
cows are pastured; and, no growth or
milk production hormones are given to
the cows.
For more information about colostrum,contact Matt at matt@lebeauadvance.com.Allison Tannis, BSc, MSc, RHN is anutritional consultant, scientific writer andauthor of four internationally sold nutritionbooks. Read more at allisontannis.com.
References:Tokaev, ES et al. Composition and clinical use ofbovine colostrums. Vopr Pitan 2012:81(3):35-40.
Du, M. et al. Protective effects of bovine colostrumacid proteins on bone loss of ovariectomized ratsand the ingredients identifications. Mol Nutr FoodRes 2011 Feb;55(2):220-8.
Shing, CM. et al. Bovine colostrum supplementationand exercise performance: potential mechanisms.Sports Med 2009;39(12):1033-54.
Unjar, BL et al. Cessation of Cryptosporidium-associated diarrhea in an acquiredimmunodeficiency syndrome patient after treatmentwith hyperimmune bovine colostrum. N Engl J Med.1988; 318: 1240-1243.
van Hooijdonk, AC et al. In vivo antimicrobial andantiviral activity of components in bovine milk andcolostrum involved in non-specific defence. Br JNutr 2000 Nov;84 Suppl 1:S127-34.
Keech, AM. Colostrum: A Physicians ReferenceGuide.
HDFeb-MarchAlberta22013_HealthyDirectionsTemplate 13-01-28 11:24 PM Page 19
20 HEALTHY DIRECTIONS February/March 2013
NATUROPATHIC CLINICS
Integrative Health Care Centre
www.IHConline.ca
Call 403.288.4880 to book an appointment
II H H H H H H H H e He e He e He He H H e He e He e He e He e He e He e He e He e He e He e He e He e He e He e He e He e He e He H H e e e e e e gggInteeg aatat ve e H e tttttititatatat vvvvvvvvvvvvvvvvvvvvvvvvvt vvtatiatiatiatiatiatiatiatiatiatiatiatiatiatiatiatiatiatiatiatitttttiitntnttttntntegeggrrregregregregregregregregregregregregregregregregregregrgregregregreggrrntntntntnttttttttttttttttntt
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Detoxification (or detox for short) is the process of
removing unwanted potentially harmful and toxic substances
from a living organism. The human body is subjected to toxins
on a daily basis from the food and drinks we consume, the air
that we breathe, our lifestyle choices, the different personal
care products we use, and perhaps even from relationships. The
benefits of doing a detox may include weight loss, increased
energy, mental clarity, improved digestion, as well as increased
vitality; all of which supports health and well-being.
There are several organs whose main functions are to
facilitate the detoxification process in the body: the liver
(primary), the kidneys (secondary), as well as the lungs and the
large intestine. Not only is the liver essential in processing and
removing toxins from our body, it aids the digestive process,
metabolizes fats in the body, converts and processes hormones,
purifies our blood, produces blood clotting factors, nutrient
transport carriers and immune proteins, as well as hundreds of
other different functions. In terms of detoxification, the liver
comes into contact with all the various toxins our body
By Jadie Ko, BSc, ND
Allergies, Skin Problems, Planning a Pregnancy. . .
Best, Easy Detox Tips
HDFeb-MarchAlberta22013_HealthyDirectionsTemplate 13-01-28 11:24 PM Page 20
encounters but it mainly focuses on
getting rid of fat-soluble toxins. If the
liver is unable to get rid of the fat-
soluble toxins, they store in the body’s
adipose tissues. The kidneys are
responsible for filtering and eliminating
the water-soluble toxins out of the body.
The lungs help eliminate toxins through
respiration, while the large intestine
eliminates through the feces.
In a modern society, it is not
uncommon for an individual to have
over two hundred toxins stored in their
tissues at any given time. Each toxin will
affect the body differently. For example,
many chemicals and pesticides are
hormonal disruptors that mimic estrogen
and contribute to hormonal problems in
males and females. Other chemicals
such as phthalates (used in many
products) are known carcinogens
(compounds that promote the
development of cancer cells).
Heavy metals such as mercury and
aluminum are toxic to our neurological
system (which includes our brain and
spinal cord, thus impacting how we
think and process information). Heavy
metals also affect our immune system
thus contributing to immune-related
problems and auto-immune diseases.
Certain medications are very toxic
to the liver and kidneys. All in all, many
of the products we are surrounded with
contribute to our toxic burden, which is
the total amount of chemicals present in
the human body at a given point in time.
Over time, as our toxic burden increases,
the main organs of detoxification are not
able to keep up with the toxic load and
cause illness. Generally speaking, it is
beneficial to do a yearly detoxification at
the minimum for overall health in a
reasonably healthy individual.
START THE DAY WITH LEMON WATER
From a Traditional Chinese
Medicine standpoint, the flavor
associated with the liver is sour.
Drinking ¼ cup of lemon juice with hot
water in the morning stimulates bile
flow – the digestive fluid produced by
the liver. Bile also helps bind to toxins.
HEALTHY DIRECTIONS February/March 2013 21
• Allergies• Fatigue• Weight gain or overweight• Cloudy or foggy thinking• Poor concentration• Skin problems• Digestive issues• Hormonal problems
• Headaches• Parasites, Worms, Fungus• Yeast overgrowth • Frequent colds • Prolonged use of
pharmaceutical drugs • Prolonged use of alcohol,
tobacco & recreational drugs
SIGNS & SYMPTOMS YOU MAY NEED TO DETOX
HDFeb-MarchAlberta22013_HealthyDirectionsTemplate 13-01-28 11:24 PM Page 21
22 HEALTHY DIRECTIONS February/March 2013
EAT YOUR VEGETABLESRomaine lettuce, dandelion greens asparagus, artichokes,
spinach, radishes all contain nutrients that support bile
production and liver health.
EAT MORE SULFUR RICH FOODS Sulfur is a nutrient necessary to help the liver neutralize
toxins. These foods include: onions and their family (garlic,
leeks, chives, shallots), cruciferous vegetables (broccoli,
cauliflower, turnips, kohlrabi, mustard greens, cabbage, kale,
brussel sprouts).
ADOPT A WHOLE FOODS DIET Eat foods only in a wholesome state and refrain from
eating processed foods. Eat organic as much possible. The
Environmental Working Group is a non-profit organization
that lists which foods contain the most pesticides (Dirty
Dozen) and which contain the least (Clean 15). Take a look at
the list before shopping.
SUPPORT OVERALL DETOXIFICATION Milk Thistle (Silybum marianum), Dandelion
(Taraxacum officinale), Burdock Root (Arctium lappa) – all
support the liver and its functions
LIFESTYLE RECOMMENDATIONSExercise – Exercise helps to promote circulation and the
excretion of water-soluble toxins.
Castor Oil Packs – Topical application of castor oil packs
can help decongest the liver.
Infra-red Sauna Sessions – Helps mobilize toxins out of
fat tissues.
NUTRACEUTICAL SUPPLEMENTS THAT BENEFIT DETOXIFICATION
Chlorella – These green algae are loaded with vitamins,
minerals and antioxidants, all which bind to and help mobilize
toxins while supporting overall health.
Probiotics – Improve digestion and colon health, a staple
for the immune system
Fiber – Binds to toxins and assists in bowel formation.
It is always important to check with your healthcare
practitioner whether a detoxification program is suitable for
your current state of health. Sometimes, a detox may
aggravate or worsen one’s health if not done correctly or
monitored properly. Working with a healthcare practitioner
will ensure that all your health needs will be addressed in the
safest manner.
Jadie Ko is a naturopathic physician located in Calgary, AB.Her specialty includes adrenal and thyroid health, hormonalimbalances, detoxification, depression and anxiety.
HDFeb-MarchAlberta22013_HealthyDirectionsTemplate 13-01-28 11:24 PM Page 22
HEALTHY DIRECTIONS February/March 2013 23
1
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DESIGNER SHAMA YOGA RUGWho says all yoga mats need to be made of plastic? Handwoven in India from 100% natural cotton, the Shama
Yoga Rug is designed for superior grip and sweatabsorption. Woven ridges help prevent slipping, andserve as a reference for alignment during practice.
www.manduka.com
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HELP CONSERVE THE RAINFORESTSIGG and Cuipo have teamed up
and introduced new bottle styles
supporting Cuipo's initiative to
conserve the rainforest. With the
purchase of every aluminum bottle,
one meter of rainforest will be
protected. The 1 liter bottle retails
for $28.99 and is BPA and phthalate
free. mysigg.com
STYLE YOUR CUP Joe Jackets® are the hottest, new, under $7, eco-friendly
sensation to hit the gift industry for the fashionista! The
"Beverage Bling" collection features fun and trendy custom
printed neoprene fabric to insulate hot cups of cocoa,
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Saves landfills from billions of pounds of trash from throw-
away paper sleeves each year. Joe Jackets® make sports
drinks identifiable out on the field. joejacket.com
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PIGGY PAINT, ECO-FRIENDLYNAIL POLISH (AGE 2+)Piggy Paint is the perfect Valentine’s Day gift
for little girls who love to be fancy. It is non-
toxic, water-based, safe, odorless and uses
neem oil from a tropical evergreen tree as its
preservative. www.piggypaint.com
SMART GLASS JEWELRYSmart Glass Jewelry isunique, handcrafted and earth-friendly. Made from recycledglass from beer, wine, Aveda,Skyy Vodka, Perrier andPellegrino bottles to createwearable art with a socialconscience.
www.smartglassjewelry.com
HDFeb-MarchAlberta22013_HealthyDirectionsTemplate 13-01-28 11:24 PM Page 23
24 HEALTHY DIRECTIONS February/March 2013
The holiday of hearts and flowers is all about giving to friends
and family; but Todd Patkin reminds us that maybe it’s a time for a
little giving to yourself, too.
“I’m not saying to throw away the heartfelt cards, or to cancel
your date with your spouse,” says Patkin, author of Finding
Happiness: One Man’s Quest to Beat Depression and Anxiety and—
Finally—Let the Sunshine In. “In fact, I think those things are
important. What I don’t want us to continue to do is to let ourselves
get lost in the shuffle. In fact, says Patkin, the more we neglect
ourselves, the more our other relationships suffer. “If you are
constantly doing for others, and leaving yourself on the backburner,
you become susceptible to feelings of bitterness and resentment, and
your outside relationships will suffer as a consequence.
As Valentine’s Day rolls around, Patkin says that showing
yourself some love doesn’t necessarily mean sending yourself a box
of chocolates or a dozen roses. It’s more about taking the time to
think about the things you really want and what makes you feel
good…and ridding your life of the people and commitments that
don’t fit into that category.
TAKE NOTICESit down and really think about your daily life. Evaluate what
really makes you feel good and what makes you feel bad. Instead of
forcing yourself into the things you don’t really enjoy, Patkin
suggests doing more of the things that make you feel good.
“Ask yourself, do I actually enjoy going to the gym or do I hate
it?” Patkin says. “If the answer is that you hate it, then perhaps it’s
time to try out running or a yoga or meditation class instead. If you
don’t enjoy going to your monthly book club meeting, then quit.
There is no reason why you should continue to force yourself into
the things that don’t make you happy.”
DO A RELATIONSHIP DETOXAs you start to weed out the activities in your life that don’t
make you feel good, start to do the same with the people in your life
as well. Distance those who make you feel bad, even if its family.
“Toxic relationships can be a huge barrier to your happiness,
and constantly forcing yourself to be disingenuous around people
you don’t really like or get along with is literally bad for your own
well-being,” Patkin warns. “Do yourself a favor and start investing
time with those who make you feel good and make your life better.”
CANCEL YOUR PLANSIt’s happened to everyone at some point or another: You commit
to a dinner out, a party, or an event that you really don’t want to go
to and as the date and time of the engagement draws nearer, your
dread grows. Patkin says that (as long as it is not an important
milestone event for a close friend or family member) one of the best
things you can do for yourself is to cancel your plans.
“Forcing yourself to be somewhere or with someone when you
really don’t want to be will only leave you feeling frustrated and
empty,” Patkin explains. “Instead, choose to spend your time on
things you actually want to do. And no need in coming up with a
long, complicated story for why you can’t attend. A heartfelt
apology explaining that you can’t make the party is enough.”
BE OKAY WITH YOUR OPINIONSYou have opinions, and it’s likely that they don’t line up with
the opinions of everyone you know. And that’s okay. What’s not
okay, says Patkin, is when you try to hide or cover up your opinions
in the company of others in order to keep the peace or be “PC.”
“When you aren’t true to yourself and your opinions, it feels
bad,” warns Patkin. “You feel disingenuous and dishonest. It is
perfectly okay to have your own opinions—in fact, that’s what
makes each of us so great! The best thing you can do for yourself is
to own those opinions proudly. They may not always be popular but
they are a part of who you are—and those in your life who love and
respect you will be okay with that.”
TRIM YOUR TO-DO LISTHaving a list of to-dos is a great way to stay organized, but it
can also cause you to feel overwhelmed and anxious. Look at your
own personal to-do list. Is it pages long? Does it make you feel good
or constantly behind the eight ball? Patkin suggests taking a long,
hard look at your list and prioritizing the items that are truly
important. In fact, he says, you should cut your list by 50 percent.
“Focus only on the have-tos and want-tos instead of the things
you have on there just because you think you should,” Patkin
explains. “When your list feels manageable, you’ll feel more
energized to tackle it.
Ways to Find, Foster and Grow Inner Love
Be Your Own Valentine
THE PATH TO HAPPINESS
9
1
2
3
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With Todd Patkin
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HEALTHY DIRECTIONS February/March 2013 25
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STOP DEFERRING TO EVERYONEIf you find that you are constantly letting others in your life
make the decisions, Patkin says that it’s time to stop. Quit deferring
to everyone else in order to make them happy. Instead, he says, you
should stand up for the things you want and speak up for yourself.
Tonight, you pick the restaurant. If you don’t want to see the movie
that everyone else has picked, say so.
“It’s great to compromise some of the time,” he continues, “but
when you are constantly putting your own wants and needs aside for
the sake of others, you’ll be unhappy and dissatisfied in the long
run—and that doesn’t help you or anyone else in your life.”
TAKE A “JUDGMENT FREE” NAPSleep in on the weekends. Getting plenty of sleep is one of the
simplest things you can do for yourself to improve your overall
mood and health. After all, when was the last time you woke up from
a great night’s sleep feeling unhappy? Instead of guilting yourself
out of that afternoon nap in order to complete one more chore,
Patkin says let yourself relax and catch some sleep instead.
“Push your Saturday morning workout back an hour or two and
sleep in,” he says. “After all, all of those things you ‘have to do’ will
still be there when you wake up—and you’ll be more refreshed and
energized for taking them on. Give yourself the gift of guilt-free
shut-eye. I promise you won’t regret it!”
DATE YOURSELF Investing time in relationships is important, and that includes
the relationship you have with yourself. Just as you schedule time to
date your spouse, or go to dinner with a friend, Patkin suggests
marking out some one-on-one time for you and, well, you.
“Go to a movie all by yourself and order popcorn just for you,”
he suggests. “Visit that museum exhibit you’ve been wanting to see.
Try out the new restaurant that just opened in town. Spending some
alone time, doing things that you enjoy, is a great way to recharge.
MAKE MASSAGES A “REGULAR” THINGFor most of us, taking time out to get a massage, manicure, or
hair appointment is a “treat” that we don’t allow for ourselves very
often (if at all!). Patkin suggests working them into your regular
routine. “There is nothing wrong with taking the time to take care of
yourself on a regular basis, whether that means a bi-monthly
massage appointment or working in the time for a long, hot bubble
bath several nights a week,” he says. “Feeling good shouldn’t be a
‘treat’—it should be a part of your everyday life.”
“The most important part of this exercise is that you make it last
long past when the red-and-white heart decorations have been
packed away,” Patkin concludes. “Make loving yourself a year-
round commitment. You’ll find yourself happier, healthier, and more
fulfilled the whole year through.”
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26 HEALTHY DIRECTIONS February/March 2013
Here’s a meditation you can do any time you have 15 or 20minutes to spare and want to shed some of the tension you’veaccumulated in your busy life. It’s also a great way to preparefor other meditations because it leaves you feeling relaxed,refreshed, and in touch with yourself.
1. Find a comfortable place to lie down. Take offyour shoes, loosen your belt and other tight clothing,and stretch out on your back with your arms resting atyour sides, legs slightly apart.
2. Sense your body as a whole, including the placeswhere it contacts the surface of the bed or floor.
3. Close your eyes and bring your awareness to yourfeet. Wiggle your toes, flex your feet, and then let goof all tension as much as you can, allowing your feet tomelt into the floor.
4. Shift your awareness to your lower legs, thighs,and hips. Imagine them becoming heavy and relaxedand melting into the floor. If the image of meltingdoesn’t appeal to you, you might try dissolving,sinking, or disappearing.
5. Bring your awareness to your lower abdomen.Imagine all tension draining away, your breathdeepening, and your belly opening and softening.
6. Bring your awareness to your upper abdomen, chest,neck, and throat, feeling the areas opening and softening.
7. Bring your awareness to your shoulders, upperarms, lower arms, and hands. Imagine them becomingheavy and relaxed and melting into the floor.
8. Bring your awareness to your head and face. Feelthe tension melting away from your face across yourhead and into the floor.
9. Scan your body from head to toe, searching forany remaining areas of tension or discomfort. If youfind any, just imagine them relaxing completely.
10. Experience your body as one field of relaxation,without parts or edges.
11. Continue to rest in this way for five or ten minutesmore; then very slowly begin to wiggle your fingersand toes, stretch your arms and legs, open your eyes,and gradually come up to a sitting position.
Check in with yourself and noticehow you feel. Do you feel morerelaxed? Does your body feel lighteror more expanded? Now gently getup and go about your day.
Excerpted with permission from the
publisher, Wiley, from “Meditation For
Dummies®, 3rd Edition,” by Stephan
Bodian. Copyright © 2012.
A DEEP RELAXATIONMEDITATION Finding Inner Sanctuary
Meditation
With Stephan Bodian
These days, it feels like everything is a race: a race to get all the
boxes on your to-do list checked off. A race to make it to the next
rung of the professional ladder. A race to keep up with and perhaps
even beat out "the Joneses." A race to make sure your kids have the
perfect academic, extracurricular, and personal qualifications; so,
they can get into a good college. A race to make sure all the bills get
paid, even though you're on a reduced budget.
However, instead of building the perfect lives we want, what
we're really doing is racing each other into the ground and over the
edge. If this last description of manic modern life sounds all too
familiar, it's high time you stepped off the merry-go-round (for at
least five to ten minutes), sat down in a quiet place, and participated
in a simple practice that has been around for millennia: meditation.
"When people operate on low margins with time and money
(which is everybody I know right now), their stress levels can go
through the roof," points out Stephan Bodian, author of Meditation-
For-Dummies-3rd Edition. "In many ways, meditation is the perfect
antidote to the postmodern predicament because it effectively
reduces stress, increases energy, and enables you to enjoy better
overall health and much more."
"Since our culture programs us to expect a perfect life that is
impossible to achieve, our best efforts only cause us to become
overstressed, over-scheduled, overstimulated, and overtired,"
explains Bodian. "This is all compounded by the fact that your body
and mind have been 'programmed' to respond to life's inevitable ups
and downs with stress, anxiety, and dissatisfaction. But you have the
power to change all of that through meditation. You can program
yourself to experience inner peace, harmony, equanimity, and joy."
REASONS WHY THIS ANCIENTPRACTICE CAN HELP YOU LIVE YOUR BEST, MOST HEALTHY AND FULFILLING LIFE9
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HEALTHY DIRECTIONS February/March 2013 27
Before any false assumptions you're harboring cause you to give up on
meditation before you even begin, Bodian assures you can keep it simple (you'll
see positive results after just five to ten minutes of meditation a day) or explore the
practice's subtleties in great depth. It's entirely up to you. If you're intrigued but
still not entirely sure meditation is for you, then read on for 9 more reasons why
this ancient practice can help you live your best, most healthy and fulfilling life:
IMPROVING MENTAL & PHYSICAL HEALTHIf you're a skeptic at heart, then you'll be reassured to know that studies have
proven that meditation offers numerous benefits, including:
• Lower blood pressure• Quicker recovery from stress• Fewer heart attacks and strokes• Reduced cholesterol levels• Muscle relaxation• Reduction in the intensity of pain• More happiness and peace of mind• More loving, harmonious relationships• Enhanced creativity and self-actualization• Reductions in acute and chronic anxiety
“While scientific studies of meditation weren't conducted until the 1930s
(and have really taken off in the past 10 to 15 years), practitioners have been
experiencing these significant benefits for centuries upon centuries," points out
Bodian.
AWAKENING TO THE PRESENT MOMENTWhen you rush breathlessly from one moment to the next, anticipating
another problem or anticipating a coming pleasure, you miss the beauty and
immediacy of the present, which is constantly enfolding before your eyes.
"Meditation teaches you to slow down and take each moment as it comes-
the sounds of traffic, the smell of new clothes, the laughter of children, the
coming and going of your breath," explains Bodian. "In fact, as the meditative
tradition reminds us, only the present moment exists anyway-the past is just a
memory and the future is a fantasy."
CONNECTING MORE DEEPLY WITH OTHERSAs you awaken to the present moment and open your heart and mind to your
own experience, you naturally extend this quality of awareness and presence to
your family and friends. And when you start to accept others the way they are –
a skill you can cultivate through the practice of meditation – you open up the
channels for a deeper love and intimacy to flow between you.
PRACTICING A HALF SMILE
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If you look closely at the classical statues ofthe Buddha or at the faces of Renaissancemadonnas, you’ll notice a half smile that signifiesa blend of tranquillity and joy.
The Vietnamese Buddhist teacher Thich NhatHanh suggests that you can actually lift yourmood and restore your innate happiness bysmiling consciously, even when your spirits arelow. “A tiny bud of a smile on our lips nourishesawareness and calms us miraculously,” he writesin Peace Is Every Step. “It returns us to the peacewe thought we had lost.”
Contemporary scientific research agrees,indicating that smiling relaxes muscles throughoutthe body and has the same effect on the nervoussystem as real joy. Besides, smiling encouragesothers to smile and be happy.
Here are a few brief instructions for practicing thehalf smile that Thich Nhat Hanh recommends:
1. Take a few moments right now toform your lips into a half smile.
Notice how other parts of your bodyrespond. Does your belly relax? Does yourback naturally straighten a little? Doesyour mood change in subtle ways? Noticealso if you have any resistance to smilingwhen you “don’t really feel like it.”
2. Maintain this half smile for at leastten minutes.
If your face starts to droop, just come backto the half smile. Do you notice a shift inhow you act or respond to others? Doothers respond to your smile by smilingback?
3. The next time you feel your spiritssagging, practice this half smile forten minutes or more and notice howyou feel.
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RELAX THE BODY AND CALM THE MINDAs contemporary health researchers have discovered and traditional texts agree-mind and body are
inseparable, and an agitated mind inevitably produces a stressed-out body.
"As the mind settles, relaxes, and opens during meditation, so does the body-and the longer you
meditate (I mean both minutes logged each day as well as days and weeks of regular practice), the more
this peace and relaxation ripples out to every area of your life, including your health," says Bodian.
LIGHTENING UP!Have you ever thought and worried yourself into an uncontrollable frenzy or even a meltdown? It's
easy to do: fears feed on one another, problems get magnified exponentially, and the next thing you
know, you're feeling overwhelmed, panicked, and desperate to take a leave of absence from your own
life. "The good news is, meditation encourages an inner mental spaciousness in which difficulties and
concerns no longer seem so threatening, and constructive solutions can naturally arise," promises
Bodian. "Meditation also fosters a certain detachment that allows for greater objectivity, perspective,
and even humor."
EXPERIENCING FOCUS AND FLOWHave you ever been so fully involved in an activity that all sense of self-consciousness, time, and
distraction dissolved? If so, you've experienced what psychologist Mihaly Csikszentmihalyi calls a
state of flow.
"You might experience a state of flow when you're creating a work of art, playing a sport, working
in the garden, or even making love," explains Bodian. "Athletes call it being 'in the zone.' Through
meditation, you can discover how to give the same focused attention to and derive the same enjoyment
from every activity."
FEELING CENTERED, GROUNDED & BALANCEDFor many people, living in an increasingly flat and rapidly – changing world can foster feelings of
insecurity and of not having a "place" to call one's own. To counter these negative mindsets, meditation
offers an inner groundedness and balance that external circumstances can't destroy.
ENHANCING PERFORMANCEStudies have shown that basic meditation practice alone can enhance your perceptual clarity,
creativity, self-actualization, and many of the other factors that contribute to superior performance.
Plus, specific meditations have been devised to enhance performance in a variety of activities, ranging
from sports to schoolwork.
ALIGN WITH A DEEPER SENSE OF PURPOSEWhen you practice making the shift from doing and thinking to being (one way to describe this is
fully experiencing the present moment with love and without ego), you'll discover how to align yourself
with a deeper current of meaning and belonging.
"For instance, you might get in touch with personal feelings and aspirations that have long
remained hidden from your conscious awareness," suggests Bodian.
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HEALTHY DIRECTIONS February/March 2013 29
"If you allow meditation to become a regular part of your life,
it will relieve your stress, disappointment, fear, anger, outrage, and
hurt while focusing your energy, making you more effective, and
even improving your mental and physical health."
Stephan Bodian is the author of Meditation For Dummies®, 3rd Edition.He is a licensed psychotherapist and former editor-in-chief of Yoga Journal,has practiced and taught meditation for over 40 years, and has writtenextensively on meditation, stress management, and spirituality. His articleshave appeared in Fitness, Cooking Light, Natural Solutions, and othernational magazines.
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30 HEALTHY DIRECTIONS February/March 2013
From April to November, it seems that one well-intentioned organization after another is asking for money to support “a cure for cancer”
or cancer research. As a naturopathic doctor who has had malignant melanoma, I became aware of a brilliant program called The Pink and
Green Ribbon Health Campaign created by a group of women in Canmore, Alberta. Committed to stopping cancer before it starts these
women put into action local initiatives designed to clean up the environment and bring awareness to the chemicals we put in our bodies with
the goal of making our communities healthier places to live.
The campaign starts on Earth Day in April and finishes on Rachel Carson Day in May. Rachel Carson was an environmentalist in the
1960’s who wrote a book called “Silent Spring”. She was a pioneer in creating awareness regarding the link between our health and the
environment. The Rocky Mountain Soap Company hosts a running event during this time and the Pink and Green Health Campaign is the
beneficiary of the run proceeds/donations. It is an amazing event that typically sells out – I encourage you to register for the event now at:
www.rmswomensrun.com
THE CAMPAIGN FOR EXPANDING AWARENESS OF THE ROLE THE ENVIRONMENT PLAYS IN OUR HEALTHWith a blended pink and green ribbon logo, the pink represents a commitment to creating breast cancer free communities through
promoting healthy breast education and focusing on prevention. The green reflects a stand for addressing the connection between the
environment and women’s health. The campaign’s slogan is simple: “Love Your Planet. Love Your Body. Love Your Life.” Fundamentally,
the campaign founders – all mothers – decided they wanted to change the way women think about breast health. They posed the following
questions and started a conversation around the topics:
• What if we all started talking more about breast health?• What if healthier breast tissue and less exposure to carcinogens made our breasts less susceptible to cancerous changes?• What if all products available to us as consumers were good for the planet (soil, water and air quality) and our bodies?• What if girls at puberty were taught simple healthy breast practices?• What if all women understood the anatomy of their breasts?• What if all communities in North America became pesticide-free?
They were not comfortable with the current statistics and predictions for breast cancer (ie 1 in 9 will develop breast cancer) so they took
a positive stance declaring that “8 in 9 women will have healthy breasts for a lifetime.” This subtle positive shift is extremely empowering.
I find that one’s mental health is often an overlooked aspect of one’s physical health – and the two are intimately connected to our overall
sense of well-being. The 5 week campaign is divided into topics that connect our health to the environment (ie: soil, air, water, our energy,
and our bodies) and practical health suggestions are provided.
NATUROPATHY
Expanding Awareness on Health and Environment
Greening the Cancer CauseBy Christina Bjorndal, ND
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HEALTHY DIRECTIONS February/March 2013 31
Naturopath Listing Guide
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Call 1-877-276-1849 or e-mail: healthydirections@rogers.com
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EDMONTONChristina Bjorndal, ND
Natural Terrain Naturopathic Clinicin the Callingwood Professional Building
Women's Health & Fertility, Mental Health, Sports Medicine
www.drchrisbjorndal.comCall: (587) 521-3595
EDMONTONmichael mason-Wood, ND
Optimum Wellness Naturopathic Medical Clinic
Prolotherapy & Sports Medicine, Autism, Men
& Women's Health, Environmental Medicine
www.optimumwellnessclinic.cawww.edmontonprolotherapy.ca
Call: (780) 439-1200
Susan Janssens, BSc, NDIntegrative Health Care Centre
Brain health, mood disorders, chronic disease:
autoimmune disorders, chronic fatigue,
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HORMONES & HEALTHHormones are chemical
messengers of our endocrine
system responsible for
regulating many cellular
processes. Hormone receptors
are located throughout the body.
Breast tissue contains a high
amount of receptors. There are
three forms of estrogen (estriol,
estradiol and estrone) and it is
important to note estradiol and
estrone are associated with
increased breast cancer risk
while estriol may have
protective properties. Exogenous
estrogens or xenoestrogens are
man-made synthetic chemicals
found in our environment known
as estrogen imposters or
hormonal disruptors.
Sources of xenoestrogens
include: synthetic estrogens
(birth control pill, HRT, fertility
drugs, hormones in meat and
dairy products), chemicals
leached into food from
microwaving in plastic
containers or with saran wrap,
organochlorine compounds,
certain detergents, plastics,
cleaning supplies, herbicides and
pesticides. Xenoestrogens are
called imposters because they
mimic the role of endogenous
estrogen in our bodies. Our body
can't tell the difference. As such,
xenoestrogens disrupt our
hormonal balance.
The cellular accumulation
of fat-soluble toxins and
xenoestrogens in the breast
tissue can initiate adverse
physiological changes that make
cells more vulnerable to
abnormal changes and cancer.
On a positive note, there are
ways to remove toxins from our
bodies by following proper
detoxification methods. Since an
ounce of prevention is worth a
pound of cure, the essential
approach is to address the cause
by decreasing the presence of
these compounds in our lives
and on our planet.
HEALTHY SUGGESTIONS
• Minimize exposure to xenoestrogens – eliminate plastic by using glass containers. • Reduce consumption of fatty foods packaged in plastic and heat-sealed containers.
Never microwave plastic or saran wrap, this includes frozen dinners in their containers.• Before accepting composite fillings for your children's teeth, ask your dentist whether
bisphenol A is contained in the glue or composite. • Learn to read labels and eliminate unhealthy household cleaners. • Get comfortable with doing a self breast-exam. Not sure how? Schedule an appointment
with your healthcare provider. Ask her/him to teach you how to do a self breast-exam.
Lastly, I encourage you to make an appointment with a naturopathic doctor who can help you take
the necessary steps you need towards loving yourself, the planet and your life! With one in nine women
developing breast cancer most women think they are going to be a cancer statistic and the current media
is cultivating a culture where we just assume we will get cancer. This needs to change: we need to
revolutionize how we think about and address our health. At the moment, The Pink and Green Ribbon
Campaign is trying to do just that and needs your support. Join us in making these possibilities a reality
and let us watch the statistics for the number of women having healthy breasts for their lifetime soar!
Christina Bjorndal is a graduate of the Canadian College of Naturopathic Medicine. She is an avid outdoorsand exercise enthusiast and has completed three marathons and Ironman Canada. Call (587) 521-3595 in Edmontonor please visit: www.drchrisbjorndal.com
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32 HEALTHY DIRECTIONS February/March 2013
When we take our nutritional supplements every day the last
thing we think about is whether or not they are "green". Since fish
oil supplements have become very mainstream with cardiologists
recommending them to their patients many of us have taken our
molecularly-distilled, pharmaceutical-grade fish oil from small
fishes with hardly a thought to the environmental impact. Yet there
are many who have been asking if fish oil could be part of a bigger
environmental problem? Yes fish oil contains EPA and DHA with
important health benefits but at what environmental cost?
According to the International Fish Meal and Fish Oil
Organization most fish oil (over 80%) produced is used to feed fish
in aquaculture. Fish oil is essentially used in high technology
aquaculture, such as for salmon farming, as a substitute for fish
meal. So yes, we are producing fish oil to feed fish in fish farms to
make more fish for human consumption and more fish oil. Less than
10% of fish oil is produced for human consumption in the nutritional
supplement industry. The largest producers of fish oil are Peru and
Chile (accounting for 31% and 13% of the world production
respectively). More than 80% of world production originates in 10
countries Peru, Chile, China, Thailand, USA, Denmark, Iceland,
Japan and Spain. With the growing fish oil market for both
aquaculture and human consumption, traceability of fish oil
becomes an important issue.
It is undisputed that fish farming contributes to environmental
concerns including extremely high sea lice populations; the
increased use of pesticides in fish farm pens to control sea lice;
antibiotic use to keep overcrowded fish alive; and escapes of fish
species that are not indigenous to the area where they are farmed.
For example a fish escape from a west coast fish farm occurred
near Campbell River with over 30,000 farmed salmon released in the
latest fish escape now totaling over 120,000 fish escaping in the last
6 months. This fish farm escape could not have come at a more
critical time with wild salmon returning to spawn in the regions
where the farmed fish escaped.
We need omega-3 EPA and DHA to protect our heart, for
healthy brain and eye development, prevention and treatment of skin
diseases, arthritis, for immune function and more. But, it is also
important to know where your fish oil is coming from. There are
many reputable companies that produce fish oil for human
consumption and do a great job.
CONSIDER HIGH DHA, ECO-FRIENDLY CALAMARIThere are also other options. We have calamari oil as an
excellent alternative to fish oil. Calamari oil comes from South
American calamari (squid) that are sustainably harvested and an
eco-friendly source of omega-3 fatty acids with more DHA
(docosahexaenoic acid) than fish oil. DHA makes up 40 percent of
the essential fats in your brain. Calamari oil is more stable than
traditional fish oils, making it less prone to rancidity. Also, calamari
oil does not cause the fishy aftertaste or unpleasant "repeating" that
is common with fish oil supplements. DHA is superior for lowering
high blood pressure and it is more potent at supporting circulation
according to a study published in Hypertension in 1999. DHA is also
the key to raising "good" HDL cholesterol. Also, DHA, not EPA, has
been found to support your brain and is the best fatty acid for eye
health. If you care about the environment calamari oil is your best
choice as it comes from deep-water, spawns quickly, multiplies fast
and does not have the same issues with heavy metals like mercury
that fish do.
For vegetarians DHA is also found in a vegetarian source from
algae. Many vegetarians, vegans, and raw foods dieters are also at
risk of having insufficiencies of DHA unless they supplement with
DHA.Look for excellent, clean sources of omega-3 DHA and EPA
at your local health food store.
Lorna R. Vanderhaeghe, MS is an author of 11 books including ASmart Woman’s Guide to Weight Loss. She has degrees in nutrition andbiochemistry. You can read Your 30 Day Heart Smart Solution FREE atwww.hormonehelp.com under the book button.
By Lorna R. Vanderhaeghe, MS
ECO-LIVINGIs Your Fish Oil “Green”?
Consider Calamari
HDFeb-MarchAlberta22013_HealthyDirectionsTemplate 13-01-28 11:24 PM Page 32
HEALTHY DIRECTIONS February/March 2013 33
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34 HEALTHY DIRECTIONS February/March 2013
Available At Your Favourite Health Food Store
Discover Sprouted Superfoods:A Quantum Leap In Nutrition
Sprouted Quinoa Sprouted Chia & Flax Sprouted Risotto Mixwww.organictraditions.com
Many are familiar with the need to soak seeds, nuts and beans
overnight in order to deactivate and neutralize the so-called anti-
nutrients in the seed such as phytic acid and other enzyme inhibitors.
But what many fail to realize, is that soaking a seed is vastly
different from sprouting one. It amazes me that most people are still
eating their flax and chia seeds raw (whether intact or milled) or
merely soaking them for a short time before consuming them. What
is often misunderstood is the seed’s powerful built-in inhibition
mechanism and Mother Nature’s brilliant plan for survival.
The internal architecture of a seed is fascinating both physically
and metaphorically. Seeds contain an embryo that holds all of the
life force potential of the seed. The nutrients are locked down within
the seed until the environmental conditions are in place to initiate the
complex metabolic processes needed in order to facilitate new
growth. The embryonic cells are catalyzed and the seed releases its
stored nutrients to feed the emergence of new life in the form of a
radicle, which turns into a living plant.
A raw seed requires the correct internal and external conditions
in order to ensure germination. Light, oxygen, temperature, moisture
and time are the five crucial elements that will allow germination to
unfold. The seed also needs to be viable, meaning that the embryo is
still alive. Seeds that have been damaged, irradiated or exposed to
heat may not germinate.
Many believe soaking a seed in water will be sufficient. While
it may begin the process of marginally reducing phytic acid (the
compound that blocks the absorption of zinc, calcium and
magnesium), the reality is very little has occurred in the shift in
biochemistry of the seed unless germination has begun. In
germinating chia and flax seeds for example there can be as much as
a 50% reduction in phytic acid, which will improve the absorption
of key minerals. In addition to this, vital enzymes and vitamins
increase dramatically, antioxidants double and soluble fibre and
health promoting lignans in flax increase.
In order to fully germinate the seed, particularly mucilaginous
seeds that gum up, get slimy and gelatinous such as flax and chia seeds,
you will have to continuously mist them, agitate them and ensure the
correct temperature, light and moisture are maintained in very precise
and measured ways. If not, you run the risk of creating moldy seeds.
Once the seed coats actually swell and break open and the tiny
white tails known as radicles (the embryonic roots) emerge you have
mined gold so to speak! Now you are eating life force rich “plants”
that have all of their nutrients available in the most assimilable form.
When the tail extends beyond a certain point and roots and leaves
begin to grow the nutrient storage that had previously been stored is
now utilized and photosynthesis takes over for continued growth.
The reason sprouted foods are so high in life force is the biogenic
energy of the embryo reaches its peak when the radicle emerges.
This is all food for thought as you perch over your kitchen
counter top to soak yet another couple of tablespoons of raw chia. I
will add one caveat, which is that since the soluble fibre of chia and
flax seeds dramatically increases through germination, the one
benefit of raw seeds is a higher amount of insoluble fibre, which is
beneficial for those needing more roughage material to sweep the
colon clean. But compared to the radical shift in nutrition that occurs
when the anti-nutrients of the seed are reduced, I myself consume
sprouted chia and flax the majority of the time.
Certified organic chia and flax seeds are readily available in a
germinated, cold milled form. The sprouted chia and flax powders
are particularly convenient because they can be thrown into any
recipe with no preparation whatsoever and provide all of the
incredible nutrition that sprouting promises. There is simply no
greater “fast food” on the planet.
By Renita Rietz
FOOD FOR THOUGHT
Unlocking the Power of
Sprouted Super Seeds
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