healthy directions autumn 2014
DESCRIPTION
A Canadian Natural Health MagazineTRANSCRIPT
WARMING FALL FOODS
K’S KETTLEBELLWORKOUT
AUTUMN 2014
BEST ZOOMERHEALTH HABITS
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23
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A CINNAMONSOAP RECIPE
HealthyDirections.ca
Gluten-Free Is it for Me?
HEALTHYDIRECTIONSHEALTHYDIRECTIONS
JUICE it ! withJuicepresso®!
Prize giveaways at:healthydirections.ca
Enter to WIN!
Fabulous Meals in a Jar with Chef Michael Smith
Best CanadianRunning Trails
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DIETITIAN ADVICE »Expert Food Advice
07 WHOLE GRAINS FOR LONGEVITYFight Degenerative Diseases
FIT FOR LIFE »Fitness for All
16 K’s KILLER `MINUTES’ KETTLEBELLSMix Up Your Workout Routine
GREAT DESTINATIONS »Join the Adventure
08 BEST CANADIAN RUNNING TRAILSTales from the Trails
HEALTHY STARTS »Pathways to Better Health
20 IS GLUTEN-FREE FOR ME?Food for Thought
29 BREAST FEEDING TIPSHow to Avoid Breast Infections
30 CORPORATE PROFILENourish and Protect the Brain
32 TRADITIONAL MEDICINECanadian Pine Bark
ZOOMER HEALTH »Exercise, Diet and Supplements
10 THE BEST 10 HEALTH HABITS OF ZOOMERSInspiration to Feel Your Best
AUTOIMMUNE DISEASES »Overview and Options
24 NATURAL APPROACHES FOR AUTOIMMUNE DISEASESAddressing Underlying Issues
FOOD PASSIONS »Kitchen Inspiration
10 A CELEBRATION OF AUTUMN FOODSFall Fruit en Papillotte
Fall Vegetable Paella
14 FAST MEALS IN A JAROvernight Oatmeal Jars
Just Add Water Noodles – in-a-Jar
MAKE-IT NATURAL »DIY Natural Products
22 MAKE YOUR OWN AUTUMN SOAPSRosemary Soap
Cinnamon Soap
HEALTHY DIRECTIONS | www.healthydirections.ca Autumn 2014 3
Contents »
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HEALTHYDIRECTIONSHEALTHYDIRECTIONS
4 Editor’s Note5 Our Contributors
27 Find a Naturopath31 Hot-Off the Shelf & Prize-Giveaways33 Courses, Training, Products & Events
Visit healthydirections.ca for:» Coping with an Aging Canadian Population» Subtle, Profound Healing Using Your
Head … and Heart … and Hands!
Plus more . . .
AUTUMN 2014
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Warm apples spiced with cinnamon, tossed with a few raisins
and sweetened with apple cider just out of the oven are the perfect
finale for any cool, autumn evening. This edition we share a
healthy fall fruit recipe, Fall Fruit en Papillotte by Pat Crocker
which takes baking apples from ordinary to extraordinary and
will fill your home with the scents of the season. Learn more
about the health benefits and traditional use of cinnamon
in Nature’s Healthiest Sweet Spice, Organic Cinnamon
by Renita Reitz on page 34. For more cinnamon delight,
enjoy the fragrance as you sudds up with cinnamon soap.
Mar Gómez shares how to make it on page 23. Other recipes
to enjoy this edition are Pat Crocker’s Fall Paella recipe with
anti-inflammatory Turmeric Spice Paste and Chef Michael
Smith’s inspired, fast meals in a jar recipes including Overnight
Oatmeal Jars.
Hit the Trails for Happiness
Beauty abounds in the blazing orange and red colours cascading
through autumn leaves across Canada this fall on the trails. But, can
hiking actually make you happier? Researchers from the University of
Michigan and Edge Hill University in England say, “yes.” After
evaluating 1,991 participants in England’s Walking for Health program, they found
nature walks were associated with significantly less depression and mitigated the
negative effects of stress. This edition we asked some of Canada’s top outdoor runners
and adventurers including Simon Donato which Canadian trails they like best. Share
your favourite trail tale at www.healthydirections.ca for the chance to win a FitBit Flex
from SportChek to track your steps, distance, calorie burning and more.
The Best Health Habits of Zoomers
Improve your chances of joining the 100 club. The longevity secrets of centenarians
and supercentenarians may surprise you. Physical activity and a healthy mental attitude
are the primary commonalities. Thomas Perls, MD, founder and director of the New
England Centenarian Study, has conducted extensive research on those older than 100
and claims the older you live usually means the healthier you've lived. This edition
Naturopath Nicola Kempinska, shares The 10 Best Health Habits of Zoomers on page 10.
Understanding Autoimmune Diseases and Offering Natural Treatment Options
Autoimmune diseases are among the ten leading causes of death among women in
all age groups up to 65 years but often don’t get much attention for prevention awareness
and natural treatment education. This edition Catherine Kenwell talks to NDs about a
variety of contributing factors and treatment approaches.
Charleen Wyman, BA Journalism, BA English
Editor, Healthy Directions
Your compass for natural health,
wellness and outdoor adventure.
AUTUMN 2014Vol. 16 No. 4
EditorCharleen Wyman
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, five times a year in
Canada. Printed 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.
HEALTHYDIRECTIONS
Best of Health!
EDITOR’S NOTE
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Advertising Sales:Jon Cousins
1-877-276-1849 [email protected]
Visit our website for current health
and eco news and events, features,
recipes, coupons, free prizes and more:
www.HealthyDirections.ca
4 Autumn 2014 HEALTHY DIRECTIONS | www.healthydirections.ca
ContributorsChristy Brissette, RD, Simon Donato, PhD,
Noel Paine and Christina Bjorndal, ND,
Nicola Kempinska, ND, Pat Crocker,
Kathleen Trotter, MS (Exercise Science),
Chef Michael Smith,
Rosanna Lee, PHEc., MHSc., BASc.,
Mar Gómez, Catherine Kenwell, BA,
Raisa Weisspapir, Homeopath, MD (Europe),
Imane Lahlou, ND, PhD,
Elvis Ali, BSc, RNCP, FIACA, RAc, ND,
Cherie Carpenter, CL SC, RM, PaRamaBP,
and Renita Rietz
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One of Canada’s best-known Chefs michael Smith
is a passionate advocate for simple, sustainable home
cooking and an inspiration for families creating their
own healthy food lifestyle. Visit: chefmichaelsmith.com
OUR CONTRIBUTORSwr
ite »
Kathleen trotter, MS
(Exercise Science) aka “K” is
an ironman competitor,
personal trainer and writer.
She is passionate about fitness
and trains the avid athlete and
individuals living with
osteoporosis, Parkinson's
and scoliosi.Visit:
kathleentrotter.com
Simon Donato, PhD is a Canadian
geologist, entrepreneur, television
host, world renowned explorer, and
ultra-endurance athlete.
Visit: www.adventurescience.ca
n
p
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Elvis ali, B.Sc, FIACA, Dipl. Ac., DHom., RAc., ND has been in
private practice for nearly 3 decades specializing in Chinese medicine,
sports medicine and nutrition. In 2006, Dr. Ali completed his studies on
Body/Mind Medicine at Harvard Medical School. He is currently
involved with research and development and is the Medical Advisor at
Canadian Bio. Visit: www.canadianbio.ca
Christy Brissette, MSc, RD is a registered dietitian
specializing in nutrition to prevent and manage chronic
diseases. Visit: www.ChristyBrissette.com
HEALTHY DIRECTIONS | www.healthydirections.ca Autumn 2014 5
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Herbal Select Stevia is a zero-calorie, low glycemic, natural sweetener that makes a perfectly healthy substitute for white table sugar and artificial sweeteners. Unlike chemical sweeteners, Herbal Select™ contains pure Stevia extract with a taste that is naturally 60-100 times sweeter than refined sugar. So only a tiny amount is all it takes to sweeten your favourite beverages, foods and desserts! Not all Stevia is the same, though. Herbal Select takes special measures to preserve Stevia’s natural qualities to make ours the best tasting, purest Stevia available. Herbal Select utilizes the whole leaf extract - not isolated fractions - to retain the pure sweetness in real Stevia. Our attention to quality guarantees freshness in every serving ensuring a well-rounded sweet taste that is very close to that of pure sugar, without the calories or guilt. Try it today and see how sweet it is.
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HdAutumn2014_Healthydirectionstemplate 14-10-05 3:12 pM page 6
HEALTHY DIRECTIONS | www.healthydirections.ca Autumn 2014 7
DIETITIAN ADVICEN
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By Christy Brissette, MSc, RD
If you’re over the age of 45, you may
consider yourself to be a baby boomer… but
there’s a term for people of this age group
who are enjoying life and leading healthy
lifestyles. They’re called “Zoomers” because
they’re boomers with “Zip”.
AGING’S EFFECT ON THE BODYThe aging process often brings with it
increased inflammation – a risk factor for
chronic diseases such as cancer, type 2
diabetes, heart disease and obesity. But there
are ways to lower the inflammation to slow
down the aging process and maintain optimal
wellness. The key to aging gracefully is
following a healthy lifestyle: namely, an anti-
inflammatory diet and engaging in regular
physical activity.
One aspect of a healthy diet that will
take you from “Boomer” to “Zoomer” is
choosing whole grains in place of processed,
refined, “white” carbohydrates.
“Whole grain” means that all parts of the
grain, including the germ (rich in vitamin E,
an antioxidant), bran (rich in fibre) and
endosperm (rich in starch) are included.
Refined grains have usually had the germ and
bran removed. This means that refined grains
such as white rice, pasta and white bread will
be low in fibre and antioxidants. These
nutrients are key to slowing down the aging
process and preventing chronic diseases.
THREE CHEERS FOR FIBRE!Fibre is needed for a healthy digestive
system and lowers the risk of colorectal
cancer. Eating foods high in fibre such as
whole grains can help stabilize blood sugar
levels. Compare this to refined grains which
cause blood sugar to spike and then crash – a
nightmare for energy levels. This blood sugar
roller coaster can also cause your pancreas to
produce lots of insulin, which can cause extra
storage of fat where we least want it – around
the waist. Over time, this excess production
of insulin may cause your pancreas to work
too hard or make your cells less sensitive to
insulin. This can increase your risk of type 2
diabetes. All the more reason to choose the
slow-release whole grains to provide you
with sustained energy and more stable blood
sugar.
Fibre is great because it allows people to
feel satisfied with less food. This is important
for achieving and maintaining a healthy body
weight, an important part of looking and
feeling your best. Staying slim and trim
lowers your risk of several types of cancer
and heart disease. Some types of fibre also
help lower levels of “lousy” LDL cholesterol,
further lowering your heart disease risk.
MORE REASONS TO LOVE YOUR WHOLE GRAINS
Whole grains are rich in minerals such
as magnesium and phosphorus. Magnesium
is needed for nerve function, strong bones
and muscle, regulating your heart rate and a
healthy immune system. It also plays a role
in keeping blood pressure and blood sugar
levels stable. Phosphorus is needed to form
bone, DNA and cell membranes. It is also
used to turn fat into energy.
Whole grains are packed with
phytonutrients called polyphenols.
Polyphenols are antioxidants that remove
free radicals from the body before they can
damage healthy cells, which may reduce
signs of aging and the risk of cancer and heart
disease. Whole grains also contain plant
nutrients called lignans that may help prevent
breast cancer and heart disease.
When choosing bread, don’t fall for the
trap of thinking “whole wheat” or
“multigrain” breads are whole grain. They
often aren’t! Look at the ingredient list and
make sure before each grain on the list, you
see the words “whole grain” or “stone
ground”. For example, “whole grain millet
flour”. This is the only way to know you’re
getting a whole grain bread.
Christy Brissette, MSc, RD is a registered dietitian
specializing in nutrition to prevent and manage
chronic diseases. Visit: www.ChristyBrissette.com
Whole Grains for Longevity
WHOLE GRAINS TO TRY
Buckwheat
Buckwheat is a gluten-free seed
related to rhubarb. It is high in fibre,
with 1 cup providing 14 grams.
Choosing foods high in fibre can help
you get to and keep a healthy body
weight. Diets that include whole grains
such as buckwheat are associated with
a lower risk of type 2 diabetes, heart
disease and some cancers.
Millet
Millet is a good source of
magnesium, a mineral that may help
prevent migraines, lower blood
pressure and reduce heart disease risk.
Corn (organic) non-GMO
Whole corn is a whole grain. At
4.6 grams of fiber per cup, corn is high
in fibre. Fibre helps control blood
sugar, cholesterol and helps promote a
healthy digestive system. Corn
contains several antioxidants. Lutein
and zeaxanthin are antioxidants in corn
that may help prevent and manage
arthritis, cataracts, and vision loss.
Wild rice
Wild rice is a type of edible grass
that is higher in protein and lower in
carbohydrates than brown rice. It
contains more vitamin A (needed for
healthy eyes) and folate (needed for
red blood cell formation) than brown
rice, but is lower in minerals.
Oats
Oats contain a type of fibre
called beta-glucan that has been
shown to lower “lousy” LDL
cholesterol levels. High LDL levels
are associated with a higher risk of
heart disease. In cell studies, beta-
glucan activated cancer-fighting cells
such as T-cells and natural killer cells.
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8 Autumn 2014 HEALTHY DIRECTIONS | www.healthydirections.ca
GREAT DESTINATIONS BEST CANADIAN RUNNING TRAILS tr
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BANFF NATIONAL PARK AND THECITY OF BANFF, AB
With over 3 million visitors per year,
Banff is Canada’s most popular National
Park. It’s majestic beauty is only surpassed
by its incredible network of more than 1600
kilometres of defined trails. What makes
running in Banff great is the variety.
While most people associate epic multi-
day backpacking trips with the Park, there
are many kilometres of great trails in, and
around the town of Banff itself.
Incredible trails located mere kilometers
from the town include those around Lake
Minnewanka (such as Aylmer Lookout),
Cory-Edith Pass, Tunnel Mountain, and the
network at the base of Norquay Ski Hill
(including Stony Squaw, Mystic Pass, and
Cascade Amphitheatre).
WATERTON PARK, ABTucked-away in the southwestern corner
of Alberta, Waterton Lakes National Park is a
much smaller park than Banff. This sister
park to Montana’s Glacier National Park is a
gem in it’s own right - featuring some of the
most beautiful trails I’ve ever explored. From
the small, charismatic town of Waterton, epic
trails are only a short drive, or boat ride
away. Recommendations are the challenging,
yet awe-inspiring Crypt Lake trail (~17 km),
or the incredible Akamina Ridge trail (~22
km). These trails are not all entirely runable,
but definitely worth your time and effort!
Bears are common in both parks, so be
prepared!
Simon Donato, PhD is a Canadian geologist,entrepreneur, television host, world renownedexplorer, and ultra-endurance athlete.
GATINEAU PARK, ONTrail running is a great way to get away from the craziness of life and pavement. When
you don’t have to travel for hours to do this, its even better. Gatineau Park is big, has 165 km
of hiking trails, 90 km of mountain bike trails, the Trans Canada Trail passes through it plus
its only 4 kilometres from downtown Ottawa. Hard to ask for more.
Hit the popular Wolf trail for huge rock look offs, follow an old settler’s trail to a fire
tower, stop at quiet wood cabins for a break. The trails vary in difficulty, are all full of nature,
views, history and are well marked. If its winter, the trails turn into hiking, snowshoeing and
cross-country ski trails.Noel Paine is a runner 27+ years of experience running everything from the 100m hurdles to 100-kilomtre ultramarathons. Gatineau Park trails: http://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/things-to-do/hiking-walking-gatineau-park Personal blog: http://noelpaine.wordpress.com
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Prize giveaways at:healthydirections.ca
FitBit Flex!
Share your favourite trail tale to win a
Tales from the
Trails
BC ENDOWMENT LANDS, WEST OF VANCOUVER, BC
My favorite place for trail running
is the UBC Endowment Lands. It was
my place of solitude during the stress
of my university years. It was the
place I shared special moments and
conversations with my closest friends;
where I trained for 3 marathons
(included Ironman), countless
triathlons and numerous 10 KM races;
where I kept my sanity while studying
at UBC; it was while running in the
UBC Endowment Land trails I learned
about leadership, grit, commitment,
and blood, sweat & tears from former
Olympian coaches – Thelma Wright
and Doug Clement.
I encourage all runners to get into
nature and experience the beauty of
their local trails, "To me, exercise /
running is not about what kind of
outfit you are wearing or how much
make-up you have on while you pose
at the gym. It is a meditative
experience where I am one with both
nature and the sound of my beating
heart as they calm the "busyness" of my
mind into a state of pure bliss and joy."Christina Bjorndal, ND, is a mom, wife,
daughter, sister, friend and colleague.
Visit: www.drchrisbjorndal.com
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The 10Best
ZOOMER HEALTHLo
NG
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Health Habits of Zoomers
Feel your best during your golden years. Embrace these healthy habits to help prevent degenerative diseases.
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1. THEY SEEK OUT WHOLE FOODSNourishing your body with nutrients directly from food
is essential to feeling your best on a foundational level.
Aim to live by the expression - “If it came from a plant, eat
it. If it was made in a plant, don’t”. A whole foods diet
promotes the health of all body systems - from balancing
blood sugar and preventing joint aches, to giving you the
energy you want to enjoy your days. Lots of colourful
vegetables, organic meats and fish, nuts, seeds, and fruits
will give your body the nourishment it needs to help you
feel your best and prevent chronic illness.
2. THEY ADDRESS FOOD INTOLERANCESFood intolerances (aka food sensitivities) can develop
over time, and people often go undiagnosed for many years,
suffering from stomach issues and other health problems
because they are unaware. Not only can these intolerances
cause obvious symptoms such as gas, bloating, abdominal
pains, and heartburn, but they can also cause fatigue, joint
pains, poor immune function, memory issues, mental
fogginess, headaches, trigger autoimmune responses, and
skin irritations like psoriasis, acne, or eczema.
Identifying food triggers through lab testing or a
specific food elimination diet can help you heal your gut
lining and reduce or eliminate pressing health concerns,
allowing you to feel (and look) your best.
3. THEY CHECK NUTRIENT LEVELSOne of the easiest ways to ensure you are on target with
your health is to have key vitamin and mineral levels tested.
This is especially important as we age because nutrient
levels naturally decrease in the body and aren’t absorbed as
easily. Regular testing of iron, vitamin D, vitamin B12,
calcium, and magnesium will help to ensure that your key
nutrient levels are on track. Specialized comprehensive
laboratory testing can take this a step further by analyzing
many vital micronutrients including vitamins, minerals,
amino acids, antioxidants, fatty acids, and metabolites. The
more information you can gather, the better your potential
to feel good and function well each day.
4. THEY TAKE PRESCRIBED SUPPLEMENTS To treat certain health concerns, natural substances
may need to be given at therapeutic doses that are too high
to obtain from food alone, making a high quality
supplement the best method for attaining benefits. Any
prescribed supplement needs to be taken consistently in
order to work, and at the individualized dose that is right for
you.
The quality of supplements can vary, with some
containing artificial colours and flavours, or binders and
fillers that prevent the key ingredients from being properly
absorbed. Often times, a higher quality professional brand
will get you the results you’re looking for, while you may
not see the same effects with a lesser quality brand or dose.
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5. THEY LOVE FISH, FLAX AND CHIA Omega-3 fatty acids are essential nutrients that
can be found in foods like wild caught fish, flax, and
chia seeds, or taken as a fish oil supplement.
Omega-3 fatty acids are important structural
components for cells, and exert beneficial anti-
inflammatory effects. The average diet today does
not contain adequate amounts of omega-3s, leading
to deficiencies that promote health problems.
Omega-3 fatty acids have been shown to benefit
cardiovascular health, weight management, vision,
brain health, and nervous system function.
6. THEY SUPPORT THEIR JOINTSJoint formula ingredients such as glucosamine,
chondroitin, and other natural anti-inflammatories
have proven to be extremely helpful for rebuilding
joint tissue and reducing inflammation.
Glucosamine is one of the most researched joint
health supplements, particularly for osteoarthritis.
Chondroitin is a component of cartilage, making it
useful for reducing pain and improving mobility.
Natural anti-inflammatories shown to be beneficial
for joint health include curcumin, boswellia, and as
mentioned earlier, omega-3 fatty acids. Taken
correctly, these supplements may replace or reduce
the use of pharmaceutical anti-inflammatories or
pain relief medications.
7. THEY TAKE VITAMIN B12 Vitamin B12 deficiency is especially common
in older adults, most often due to intestinal
malabsorption. Significant B12 deficiency can lead
to neurological symptoms such as numbness and
tingling of the hands & feet, memory loss, and mood
changes. Correcting deficiencies can include dietary
changes, or supplementation using the bioavailable
form, methylcobalamin, either taken orally or via
injection.
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HEALTHY DIRECTIONS | www.healthydirections.ca Autumn 2014 13
8. THEY GET THE SUNSHINE VITAMINVitamin D is essential for the proper utilization
of calcium in the body, ensuring optimal functioning
of the nervous system and bone formation. Vitamin D
also modulates the immune system, meaning that it
enhances your innate immunity but inhibits the
development of autoimmune responses.
As we age, we have a reduced ability to
synthesize vitamin D from the suns rays, which is
further perpetuated by lack of sun exposure and the
use of sunscreens. Supplementation can be valuable,
and vitamin D is best absorbed when taken with a
meal.
9. THEY TAKE ANTIOXIDANT COENZYME Q10CoEnzyme Q10 (aka CoQ10), is a
powerful antioxidant compound that helps
produce energy for your cells, strengthen
your cardiovascular system, regulate
blood pressure, and support a healthy
immune system. It is integral to many
processes in the body, and as we age, our
levels naturally decline.
Statin drugs also deplete CoQ10 in
the body, leading to potential side effects
like muscle aches and pains. The most
bioavailable form of CoQ10 is known as
ubiquinol, which is the best form to
supplement with as you age.
10. THEY ENJOY FITNESS AND BEING ACTIVENot only does physical activity promote the release of feel-good endorphins, staying active
can also help improve circulation, keep joints mobile, maintain lean body mass, and keep your
cardiovascular system functioning optimally. During exercise, you want to challenge yourself,
but not push to the point of harm. Always consult your primary healthcare provider before
starting a new activity or exercise program, and be sure to stop your activity if you experience
any pain or discomfort.
Nicola Kempinska, ND practices family medicine, with a focus on anti-aging and longevity
medicine as well as, women’s health. For more information or to book an appointment
please visit: www.DrKempinska.com
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14 Autumn 2014 HEALTHY DIRECTIONS | www.healthydirections.ca
FOOD PASSIONS AUTUMN CELEBRATION FOODS r
ec
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Fall Fruit enPapillotte• Preheat oven to 350° F • 4 sheets parchment paper,
12 by 18 inches (30 by 40 cm)• Baking sheet
INGREDIENTS1/4 cup raisins1/4 cup chopped pecans1/4 cup chopped candied ginger4 1-inch pieces cinnamon stick4 1-inch pieces licorice root4 1-inch pieces vanilla bean4 whole cloves1 pear, cored and cut into eighths1 apple, cored and cut into eighths4 dried or fresh apricots, halved1 peach, cored and quartered1 plum, cored and quartered1/2 cup apple cider1 tsp butter
DIRECTIONSFold each sheet of parchment
paper in half. Trim to make 4 heart-shaped pieces.
Open each heart of parchmentpaper. On one side of fold line add1 tbsp (15 mL) each raisins, pecansand ginger; 1 each cinnamon stick,licorice root, vanilla bean andclove; 2 each pear, apple andapricot pieces; 1 each peach andplum quarters. Sprinkle 2 tbsp (25mL) cider over each; top with 1/4tsp (1 mL) butter.
Fold other half of parchmentheart over fruit. Beginning at curveof heart, roll cut ends together toseal.
Place fruit packages on bakingsheet. Bake in preheated oven for30 to 40 minutes or until applesand pears are tender. Slide eachpackage onto a serving plate; cutan “X” on top of each package witha knife. Pull back tips of “X” tomake an opening. Serve warm inparchment.
Courtesy of “The Healing Herbs
Cookbook” by Pat Crocker © 2013
www.robertrose.ca Reprinted with
publisher permission.
Fall Fruit enPapillotte
e
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HEALTHY DIRECTIONS | www.healthydirections.ca Autumn 2014 15
DIRECTIONSIn a small skillet, heat 1 tbsp
(15mL) olive oil over mediumheat. Add cinnamon, garlic andcoriander seeds; gently toast,stirring, for 2 minutes. Transfer toa clean coffee grinder. Addcumin, turmeric, ginger and clove;grind into a rough paste.
SPICEit UP!Enter the prize giveaway at:healthydirections.ca
WIN aPepe Spice
Cutter!
Courtesy of “The Healing Herbs Cookbook”
by Pat Crocker © 2013 www.robertrose.ca
Courtesy of “The Healing Herbs
Cookbook” by Pat Crocker © 2013
www.robertrose.ca
DIRECTIONSIn a large wok or pot, heat oil over medium
heat. Add garlic and onions; cook, stirringoccasionally, for 5 minutes or until soft. Stir in riceand spice paste; cook for 2 minutes.
Stir in stock and apple juice. Bring to a boil;cover, reduce heat and simmer for 35 minutes.
Stir in eggplant, green peppers, redpeppers, mushrooms, cauliflower, broccoli andcarrots. Cover and bring to just under a boil.Simmer gently for 10 minutes or until rice istender and vegetables are cooked. If desired,season to taste with salt and pepper. Serves 6.
Fall Vegetable PaellaINGREDIENTS3 tbsp olive oil3 cloves garlic, chopped1 cup chopped onions1 1/2 cups brown rice2 tbsp TURMERIC SPICE PASTE* (or commercial curry blend spice)2 cups stock 1 cup apple juice2 cups eggplant, peeled and cutinto 1/2-inch (1 cm) cubes1/2 cup chopped green peppers1/2 cup chopped red bell peppers1 cup sliced shiitake mushrooms1/2 cup cauliflower florets1/2 cup broccoli florets1/2 cup sliced carrots
Turmeric Spice Paste*
Turmeric has a peppery,warm and bitter flavour. It is bestknown as one of the ingredientsused to make curry. It has a toughbrown skin and a deep orangecoloured flesh. Turmeric containscurcumin a natural anti-inflammatory which has longbeen used in both the Chineseand Indian systems of medicine.
INGREDIENTS1 tbsp olive oil1 1-inch (2.5 cm) cinnamon stick2 cloves garlic, finely chopped1 tsp whole coriander seeds1/2 tsp ground cumin1 2-inch (5 cm) piece turmeric root, peeled and finely chopped1 1-inch piece of ginger root, peeled and finely chopped1 whole clove
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16 Autumn 2014 HEALTHY DIRECTIONS | www.healthydirections.ca
The Warm-Up: 5 to 10 minutes of any
type of cardio. For example, march or jog in
place, do jumping jacks or walk up and down
your household stairs.
Complete each exercise in the first
circuit for one minute. Aim to complete as
many repetitions as you can in that minute.
After completing all three exercises, rest for
one minute, then repeat. Follow the same
protocol for circuit number two and three.
Once you have completed two sets of
each circuit, attempt the "grand finale". Do
all nine exercises back-to-back for one
minute each without resting.
CIRCUIT # 11. Pass Under Kettlebell Lunges
2. Lunge Jumps
3. Mountain Runs
CIRCUIT # 21. Alternating Kettlebell Shoulder Presses
2. Up / Up / Down / Downs
3. Burpies
CIRCUIT # 31. Bent Over Kettlebell Rows
2. Goblet Squats
3. Plank Hops
CIRCUIT # 1Exercise #1 - Pass Under Kettlebell Lunges
Hold a kettlebell in your right hand. Step
your right leg back into a lunge. Thread the
weight under your leg and grab the weight
with your left hand. Alternating passing the
weight under your legs as you lunge for one
minute. Always engage the bum muscle of
the front leg as you stand up. Keep your
chest and head up - don't round forward!
Exercise #2 - Jump Lunges
Pulse down into a lunge three times.
Then, jump both feet off of the floor. As you
jump switch the leg that is forward so you
land with the opposite leg forward. Continue
for one minute. Don't sacrifice form, always
aim for quality over quantity. If needed, slow
down or eliminate the jump.
Exercise #3 - Mountain Runs
Start in a plank position. Hands directly
under your shoulders. Don't let your lower
back arch or round. Hold this position as you
alternate one knee into your chest at a time
for one minute.
CIRCUIT # 2Exercise #1 - Up/Up/Down/Downs
Start in a plank position - forearms and
feet on the floor. Don't let your lower back
arch or round. This is your starting position.
Hold this position as you place your right,
and then your left hand on the floor. Hold for
a moment before lowering one forearm down
to the floor at a time. Return to the starting
position. Make sure to alternate the arm you
start the movement with. To make the
exercise easier, go down onto your knees.
Exercise #2 - Alternating Kettlebell
Shoulder Presses
Hold a kettlebell in each hand. Bring
your arms up to shoulder height. Make sure
your elbows are bent at a ninety degree angle,
palms facing forward. If possible, hold the
kettlebells so the bell portion faces up. Press
the weights over your head. Make sure that
your abdominals are engaged so that you
don't arch your lower back. This is your
starting position. Alternate lowering one arm
at a time down to a ninety degree angle for
one minute.
Exercise #3 - Burpies
Start standing. Bend over and place your
hands on the ground. Jump your feet into
plank. Don't allow your lower back to sink or
your bum to stick up into the air. To make the
exercise easier, step your feet back into a
plank.
FIT FOR LIFEH
eA
LtH
»
By Kathleen Trotter, MS
K’s Killer, ‘Minutes’ Kettlebell Workout
Kathleen Trotter, aka “K” offersthis “minutes” kettlebell, full-body,workout to mix up your routine.
Kettlebell workouts are morethan a trend. They are tried and true.They were first used in the 1700s, forweighing crops.
Kettlebell training combinesstrength training and cardio in one.They build power endurance andreduce overall training time.
HdAutumn2014_Healthydirectionstemplate 14-10-05 3:15 pM page 16
CIRCUIT # 3Exercise # 1 - Bent Over Kettlebell Rows
Start standing holding a kettlebell in each hand, arms straight. Your palms should
be hanging slightly in front of your thighs Hinge forward at your hips. Keep your
chest out, back straight. This is your starting position. Use your upper back muscles
to row your elbows up towards the ceiling. Imagine you are cracking a walnut
between your shoulder blades.
Exercise # 2 - Goblet Squats
Cradle the handle of one kettlebell with both hands, bell facing up towards the
ceiling. Make your feet slightly wider than hip distance apart. Bend at your ankles,
knees and hips to sit your bum down towards the floor. Keep your back straight, chest
up and core engaged. Use your bum muscles to stand back up. Make sure your knees
track over your middle toes and your heels stay on the ground. Repeat for one minute.
Exercise # 3 - Plank Hops
Start on your hands and toes, with your feet slightly off to the right. Jump your
feet to the left, then, without doing a double hop, jump your feet back to the right.
Continue this back and forth motion for one minute.
Kathleen Trotter, MS (Exercise Science), BA (Honours) is an ironman competitor, personaltrainer and writer. She is passionate about fitness and health and trains a wide variety of clientsranging from the avid athlete to individuals living with osteoporosis, Parkinson’s and scoliosi.For more great articles and fitness tips visit: www.kathleentrotter.com and join Kathleen’snewsletter.
HEALTHY DIRECTIONS | www.healthydirections.ca Autumn 2014 17
HdAutumn2014_Healthydirectionstemplate 14-10-05 3:15 pM page 17
Overnight OatmealJars with LastMinute Stir-InsMakes four 1-pint (500mL) mason jars,Serves 4
FOR THE P.M. BASE4 cups (1 L) of quick-cooking or large-flake rolled oats4 tablespoons (60 mL) of maple syrup,brown sugar or honey1 teaspoon (5 mL) of cinnamon or your favorite baking spice1 teaspoon (5 mL) of pure vanilla extract1/2 teaspoon (2 mL) of salt4 cups (1 L) of any milk (dairy, soy, rice or nut)2 cups (500 mL) of your favorite frozenfruit (berries, tropical or tree)
FOR THE A.M. TOPPING2 cups (500 mL) of your favorite yogurt 1/4 to 1/2 cup (60 to 125 mL) of maplesyrup, brown sugar or honey1 cup (250 mL) of crispy crunchy nuts orseeds
DIRECTIONSMeasure the oats, syrup, cinnamon,
vanilla, salt and milk evenly into four 1-pint (500 mL) mason jars. Seal the jarsand give the works a good shake. Top witha thick layer of frozen fruit. Chill overnight(or even for 2 nights).
In the morning, top off the smoothlytransformed oatmeal with yogurt (if desired),a splash of sweet syrup and your crunch ofchoice. If dashing out the door withbreakfast, don’t forget to grab a spoon!
FOOD PASSIONS FAST MEALS IN A JARr
ec
ipe
s
»
From Family Meals: 100 Easy Everyday
Recipes by Michael Smith. Copyright ©
Michael Smith, 2014. Reprinted by
permission of Penguin Canada Books Inc.
Photography credit: Ryan Szulc.
OvernightOatmeal Jars
18 Autumn 2014 HEALTHY DIRECTIONS | www.healthydirections.ca
Prize giveaways at:healthydirections.ca
Enter to WIN!
Turn jars into cups and bento containerswith Cuppow!
hDautumn2014_healthyDirectionsTemplate 14-10-05 9:11 pM page 18
INGREDIENTS2 tablespoons (30 mL) of ketchup2 tablespoons (30 mL) of peanut butter1 tablespoon (15 mL) of finely grated frozenginger1 tablespoon (15 mL) of fish sauce1 teaspoon (5 mL) of soy sauce1/4 teaspoon (1 mL) of your favorite hot sauceThe zest and juice of 1/2 lime1 carrot, shreddedA handful of fresh bean or lentil sproutsA handful of shredded basil, mint and cilantro leavesA green onion or two, thinly sliced1 standard-issue package (3 ounces/85 g) of instant ramen noodles
DIRECTIONSSqueeze, spoon, splash, sprinkle and grate
the ketchup, peanut butter, ginger, fish sauce,soy sauce, hot sauce, and lime zest and juiceinto a 1-quart mason jar. Stir the works together.Top with the shredded carrot, bean sprouts,herbs and green onion. Before you open thenoodle package, squeeze it to break up thenoodles. Discard the so-called flavour packetand add the noodles to the jar.
At lunchtime, get your hands on 2 cups ofboiling water. Pour it straight into the jar, screwthe lid on tightly, fold a towel around the jar andgive it a gentle shake to distribute the flavorsand textures. Let rest for 10 minutes as the magicnoodles soften and soak up all the surroundingflavors. Enjoy with a pair of chopsticks.
Just Add Water Noodles – in-a-JarMakes enough to fill a 1-quart (1L) mason jar with a delicious meal-on-the-fly for 1.
HEALTHY DIRECTIONS | www.healthydirections.ca Autumn 2014 19
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20 Autumn 2014 HEALTHY DIRECTIONS | www.healthydirections.ca
Do the terms gluten-free, dairy-free, prebiotics and probiotics sound familiar to
you? Are these nutrition claims something you now look for when shopping? If so, you
have been exposed to one of the most explosive food trends in the 21st century relating
to nutrition and digestive health.
Other than a growing fad, digestive health issues are real and affect many
individuals, ranging from children to older adults. According to the Canadian Digestive
Health Foundation (2014), an estimated 20 million Canadians suffer from digestive
disorders each year and the numbers are continuing to grow. This makes digestive
issues an emerging concern for many Canadians who are now looking for ways to
proactively prevent, naturally alleviate and, or treat digestive problems.
DIGESTIVE HEALTH
DiG
es
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»
Is Gluten-Free For Me?
Food for Thought
By Rosanna Lee, PHEc., MHSc., BASc.
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HEALTHY DIRECTIONS | www.healthydirections.ca Autumn 2014 21
With 16 main digestive disorders, we have probably only heard
a small fraction of them; namely from the very food trends that have
cropped up in recent years like gluten-free diets and high pro or
prebiotic foods that have put a spotlight on celiac disease and
constipation, respectively. But how much do we really know about
digestive issues? This article will highlight celiac disease and some
things you should know before committing to a gluten-free diet.
CELIAC DISEASEThis is what started the whole gluten-free revolution that has
now permeated groceries, specialty food stores, cafes and
restaurants. Those with celiac disease cannot eat any gluten and
avoidance of this ingredient is the key in managing a healthy
lifestyle. Celiacs must be aware of hidden sources of gluten in
hydrolyzed vegetables, malt, spelt, kamut and in some drug
products. If unsure, it is best to be vigilant by reading the ingredients
lists of food packages, calling up manufacturers to inquire about
certain ingredients, doing more research online and even inquiring
directly from a licensed health practitioner just to be safe.
Wheat, rye, triticale and barley contain gluten and can
negatively affect the small intestines of celiacs via inflammation and
damage of the villi (parts of the small intestine that absorb nutrients).
Ultimately, the intestines will be unable to absorb needed nutrients
like protein, fat, carbohydrates, vitamins and minerals needed for
growth, repair and maintenance (Canadian Celiac Association). If
you notice that you have adverse reactions to certain foods in your
diet, it is best to visit your health care practitioner (e.g. a physician
or a registered dietitian) to get tested for the proper diagnosis (e.g.
blood screening, biopsies) and treatment. Sometimes it may not be
celiac, but rather a non-celiac gluten sensitivity that can also occur.
Research has also noted that if you have type 1 diabetes you may
also be at an increased risk for celiac disease (Canadian Digestive
Foundation, 2014).
ALTERNATIVE THERAPIESSome alternative natural remedies are available to treat
inflammation if you noticed you are feeling unwell (either from
gluten sensitivity or from other foods). Research has found that
herbs like ground flax, turmeric, nettles, black pepper, basil,
cardamom, cayenne, chamomile, chive, cilantro, cinnamon, ginger,
garlic and licorice all contain natural compounds that help reduce
inflammation. However, before you head out to buy these
supplements, do more research to make sure this is your best fit.
Some herbal supplements may affect your current medications or
health condition. It is best to speak to your doctor and registered
dietitian about this before starting a herbal regimen.
GLUTEN IS BAD FOR YOU, RIGHT? Despite the plethora of books, articles, reality and TV shows
that have put a negative reputation on gluten, this ingredient is not
bad for you. There is no sound scientific evidence pointing to the
fact that gluten-free is better for your health (unless you are celiac).
Being gluten-free does not automatically equate to good health. If
you are still eating high amounts of fatty red meats, consuming a lot
of processed foods with high amounts of sodium and sugar, and not
eating your recommended daily intake of vegetables and fruits, you
will still be unhealthy. Your weight may still be the same, if
anything, it will go up.
THE GLUTEN REPLACERSUltimately, starchy foods like potatoes, tapioca and corn may
replace gluten-rich foods like wheat in a gluten-free celiac diet. But,
this may not bode well in the long-run. Starches like these can also
promote inflammation as the body’s insulin levels go up. Fat can
also be more readily deposited from this dietary change as well.
Usually without gluten, food manufacturers use additional
substitutions like fats, sugars and salt to make it taste and look good.
This means your diet may also be higher in calories from the
additional fat and carbohydrate content, not to mention the elevated
sugar and sodium levels.
THE CURRENT CELIAC SITUATIONTo date there are no medically-proven treatments for celiac
disease other than total avoidance of gluten in the diet. However,
many individuals who live with celiac disease can live a normal,
long and happy life by following a healthy diet that includes more
vegetables, fruits, lean meats, healthy mono and polyunsaturated
fats, and alternative plant-based proteins. The healthiest and easiest
way to be gluten-free is to find products that have very little
processing. This way, the foods consumed are natural and
ingredients are easily traceable to ensure they are free of gluten.
Having an active lifestyle is also encouraged and can help
manage health and weight goals, not to mention, you might feel
more energized throughout the day. Lastly, stay positive! Having
celiac does not mean you cannot enjoy the pleasures of daily life.
Take advantage of support groups to help find new innovative and
creative ways to take charge.
For more information visit:
Canadian Celiac Association - www.celiac.caHealth Canada’s Information on Celiac Disease - http://www.hc-sc.gc.caGFCP’s Certified Gluten-Free Products Directory -www.glutenfreecert.com/consumers/certification-directory
Rosanna Lee, PHEc., MHSc., BASc. is a nutrition and health expert, aprofessional home economist and anavid foodie with diverse experiences inhealthcare, community nutrition,industry, education, public health andresearch. She has a great passion forfood, nutrition and health and loves to share and learn!
Email at: [email protected] or call 647-889-8854.
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22 Autumn 2014 HEALTHY DIRECTIONS | www.healthydirections.ca
ECO LIVING MAKE YOUR OWN AUTUMN SOAPSr
ec
ipe
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Rosemary SoapINGREDIENTS7.5 oz rosemary infusion 213g3 oz lye (caustic soda) 85 g1.5 lbs extra virgin olive oil 682 g1 tbsp rosemary leaves or flowers 15mL0.15 oz rosemary essential oil 4 g
DIRECTIONSTo make the rosemary infusion, in a
bowl, pour 7.5 oz (213g) boiling waterover 1 tbsp (15mL) crushed rosemary.Cover and let stand for 5 minutes. Strainand weigh for recipe. Note: Exactmeasurements are crucial in soap making.
Wearing gloves and goggles, pourrosemary infusion into a large saucepan.Add lye slowly, stirring gently until it isdissolved.
Using a thermometer, monitor thetemperature of the lye mixture until it isbetween 120°F and 140°F (49°C and 60°C).
Meanwhile, in a separate saucepan,heat olive oil to between 120°F and140°F (49°C and 60°C).
Remove olive oil from heat. Add lyemixture to olive oil, stirring slowly andtrying not to splash.
Stir occasionally, every 15 minutes orso, until the mixture thickens and congeals.(It will have a texture similar to that of lightmayonnaise.)
Stir in rosemary leaves and essentialoil. Stir for one minute with a spoon (or witha whisk, taking care not to create any foam).
Pour into a greased or paper-linedsoap mold. Gently tap mold to remove anyair bubbles.
Cover with a blanket or towel and letstand for 2 days. Uncover and let stand foran additional day if the mold is very large.
Turn soap out of the mold. Waitanother day, then cut into bars as desired.
Dry bars for 1 month, turningoccasionally to ensure they are dryinguniformly. This heavenly smelling soap isan excellent skin disinfectant.
Rosemary is such a powerful herbthat it should not be used during the firsttrimester of pregnancy and iscontraindicated in people with epilepsy.
Courtesy of The Best Homemade Natural Soaps:
40 Recipes for Moisturizing Olive Oil-Based
Soaps by Mar Gómez, 2014 © www.robertrose.ca
Reprinted with publisher permission.
Rosemary Soap
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HEALTHY DIRECTIONS | www.healthydirections.ca Autumn 2014 23
Cinnamon SoapIn addition to offering its warm, spicy scent, cinnamon is an
antiseptic, a stimulant and an aphrodisiac.
INGREDIENTS7.5 oz mineral water 213g3 oz lye (caustic soda) 85 g1.5 lbs extra virgin olive oil 682 g0.35 oz pure cocoa butter 10 g1 tbsp ground cinnamon 15 mL0.07 oz cinnamon leaf essential oil 2 g
DIRECTIONSWearing gloves and goggles, pour mineral water into a
large saucepan. Add the lye slowly, stirring gently until it isdissolved.
Using a thermometer, monitor the temperature of the lyemixture until it is between 120°F and 140°F (49°C and 60°C).
Meanwhile, in a separate saucepan, heat olive oil tobetween 120°F and 140°F (49°C and 60°C). Remove oliveoil from heat. Add lye mixture to olive oil, stirring slowly andtrying not to splash.
Stir occasionally, every 15 minutes or so, until the mixturethickens and congeals. (It will have a texture similar to that oflight mayonnaise.) Stir in cocoa butter, ground cinnamon andessential oil. Stir for 1 minute with a spoon (or with a whisk, takecare not to create foam).
Pour into a greased or paper-lined soap mold. Gently tapmold to remove any air bubbles.
Cover with a blanket or towel and let stand for 2 days.Uncover and let stand for an additional day if the mold is verylarge. Turn soap out of the mold. Wait another day, then cutinto bars as desired. Dry bars for 1 month, turning occasionallyto ensure they are drying uniformly.
Courtesy of The Best
Homemade Natural Soaps
by Mar Gómez, 2014 © www.robertrose.ca Reprinted with publisher
permission.
hDautumn2014_healthyDirectionsTemplate 14-10-05 9:11 pM page 23
24 Autumn 2014 HEALTHY DIRECTIONS | www.healthydirections.ca
“I know I haven’t been feeling well—but you’re saying my
own immune system is attacking me?”
A diagnosis of autoimmune disease (AI) (or rather, any of
the nearly 100 diseases that fall under the AI umbrella) can be
frightening. Even arriving at the diagnosis may sometimes be a
gruelling journey, given that symptoms often mimic other
concerns. And unfortunately, over 45 per cent of patients with
autoimmune diseases are labelled chronic complainers in the
earliest stages of their diagnosis, according to an American
Autoimmune Diseases Association survey.
But what is an autoimmune disease? Let’s look at the
immune system—our body’s guardian and protector. The
immune system is constantly looking out for attacks from foreign
invaders like bacteria, infected or pre-cancerous cells, but in its
travels it also connects with normal healthy molecules in our
blood, bones and tissues. The immune system’s ability to identify
and react to both healthy and invading molecules is crucial; when
it can’t determine the difference, it attacks healthy cells and
tissues, creating inflammation, pain, and other symptoms
associated with an autoimmune disease.
More than 50 diseases are clustered into the AI category.
Some of the most commonly seen are rheumatoid arthritis (RA),
Crohn’s disease, lupus, irritable bowel syndrome, multiple
sclerosis and skin conditions such as psoriasis. Combined, these
diseases affect at least two million Canadians, and strike women
at least three times more often than men.
NATUROPATHY AI
he
alT
h
»
Natural Options for
AutoimmuneDisease
By Catherine Kenwell, BA
hDautumn2014_healthyDirectionsTemplate 14-10-05 9:11 pM page 24
HEALTHY DIRECTIONS | www.healthydirections.ca Autumn 2014 25
The effects of AI can be debilitating and life-threatening. The
life expectancy of an individual with RA, for example, may be
reduced by between five to 10 years, with cardiovascular disease a
significant cause of death in individuals with RA (Statistics
Canada). Nerve damage associated with multiple sclerosis can
cause brain damage, vision loss and debilitating muscle spasms.
More than 100,000 people in Canada have MS, and 80 per cent of
those are unable to work (MS Society of Canada).
The causes of AI are not entirely unknown, but genetics,
environment and lifestyle likely all play a role. Diet, exercise, stress
reduction and physical therapy (such as massage, acupuncture and
physiotherapy) can address some of the underlying causes.
While conventional medicine dictates rounds of anti-
inflammatories or corticosteroids as the symptomatic solution, they
don’t address the underlying factors associated with the disease and
their long-term effects can be quite devastating to our overall health.
As a result, many people diagnosed with AI look for more natural,
less invasive treatments.
Naturopathic doctor Heidi Fritz sees many patients suffering
with AI in her Bolton practice. “People notice their symptoms—
pain, fatigue, swelling, inflammation—are increasingly aggravating
or not going away,” she says. “Often people come to us having
already been diagnosed with AI, but they want to avoid the need for
powerful medications such as steroids or anti-inflammatories. We
help by addressing the underlying issues around their symptoms.
“We look for a clustering of symptoms—rash, multiple-system
involvements, kidney and joint concerns, perhaps alongside
digestive concerns,” she says. “We perform a complete intake and
blood tests to aid in determining a cause.”
If a patient is already taking steroids or anti-inflammatories,
“we don’t usually tell them to stop, because that may cause a flare-
up of the symptoms; it really depends on how bad the situation is,”
explains Fritz. “If we are the first consult, however, we often inform
patients that it is desirable to avoid prednisone if possible, or at least
to limit reliance upon it.” Once a healthier diet and lifestyle are
established, the need for those medicines often subsides.
Food sensitivities and stress can make people more susceptible
to AI. “Sometimes we see a dramatic resolution to AI issues when
we change a patient’s diet,” Fritz explains. “Eating a varied whole-
foods diet reduces inflammation in the gut and bowel (which
reduces digestive complaints) and improves overall health.”
Nova Scotia-based Bryan Rade, ND, agrees. “Identifying and
removing food sensitivities is absolutely one of the most important
components of AI management. When we consume foods we are
sensitive to, it leads to inflammation of the gastrointestinal tract.
Studies looking at food sensitivity elimination in patients with RA
and psoriasis show significant clinical improvement.”
Bringing balance to the immune system is also an important
factor, says Rade. Supplements like vitamin D, melatonin,
phytosterols (“plant cholesterol”), and herbs such as astragalus,
achisandra can help. Rade identifies therapies such as acupuncture
Early Diagnosis Keeps Your Life From Unravelling.
There’s So Much To Hold On To.
Almost half of all Canadians aected by dementia, including Alzheimer’s disease, are waiting too long to be diagnosed. Yet, early diagnosis can improve the journey for the person with dementia and prepare their family and friends for what lies ahead.
The Alzheimer Society makes the disease easier to live with by providing information, support and education every step of the way. Find out more at www.earlydiagnosis.ca and see your doctor.
hDautumn2014_healthyDirectionsTemplate 14-10-05 9:12 pM page 25
26 Summer 2014 HEALTHY DIRECTIONS | www.healthydirections.ca26 Spring 2014 HEALTHY DIRECTIONS | www.healthydirections.ca
SAgEE CANAdA WELLNESSDistributor/retailer inquiry welcome.
ONTARIOFor details please call: 416-907-3586
ALBERTAFor details please call: 403-770-2809
BRITISH COLUMBIAFor details please call: 604-628-2370
THE GLOBAL LEADING PRODUCTFOR BRAIN HEALTH
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ONTARIOTel: (905) 477-8558 (416) 907-3586
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Do you want to discover your hidden health issues?Experiencing poor health? How balanced is your body? Toxicity levels? Hormone balance? Mineral balance? Ph balance? What kind of deficiencies are in the body?What is potentially posing a threat to your future health? What kind of lifestyle changes do you need to make in order to heal naturally? How healthy are your organs?
If your answer is yes, please let us provide you with the most complete holistic approach to healing naturally. Call 416-907-3586, 905-477-8558 to book an appointment. For information on our clinical services, such as, Acupuncture, EIS Whole Body Scan, Biofeedback Scan, Naturopathy and more please visit our website at: www.canadasagee.com
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www.canadasagee.com
[email protected] uite 303, 170 s heppardave. east (east of Yonge) North York, ON M2N 3a4
ALBERTA403-770-2809 | 780-669-9555
BRITISH COLUMBIA(604) 628-2370
hDautumn2014_healthyDirectionsTemplate 14-10-05 9:12 pM page 26
OTTAWA
Ellen Simone, BPHE, HD, NDFamily Practice: Women's Health, Pediatrics,
Mental/Emotional Health, HomeopathyAlta Vista Chiropractic & Massage Clinic
1690 Bank St. / Call: (613) 731-5775
Somerset Health and Wellness Centre190 Somerset St. West / Call: (613) 627-3880
www.drellensimone.com
MISSISSAUGA & ETOBICOKE (Border)
Ian Koo, BSc, NDNaturopathic Essentials Health Centre
Located at: 1891 Rathburn Rd. EastDermatology & Gastrointestinal
Health, Weight Loss, Arthritiswww.NaturopathicEssentials.com
Call: (905) 290-0850
ALBERTA / BRITISH COLUMBIA
TORONTO
Pamela Frank, BS(Hons), NDForces of Nature Wellness
15 years of specializing in women’s health issues: PCOS, endometriosis,
PMS, menopause and [email protected]
www.ForcesofNature.caCall: (416) 481-0222
THORNHILL
Betty Rozendaal, BES, MA, NDThornhill Naturopathic Health Clinic
Located: 12 A Centre Street General Family Practice with special interest in environmental medicinewww.thornhillnaturopathic.ca
Call: (905) 707-2001
EDMONTON
ONTARIO
Find a Naturopath
Naturopathic doctors are highly educated primarycare providers who integrate standard medical
diagnostics with a broad range of natural therapies.
Natural processes bring about powerful healing.
Michael Mason-Wood, NDNatural Terrain Naturopathic Clinic
Prolotherapy / PRP & Sports Medicine, Autism,Anti-Aging and Environmental Medicine
www.naturalterrain.comwww.drmasonwood.com
Call: (587) 521-3595
and gamma-linolenic acid for RA, while topical curcumin for psoriasis and
selenium for Hashimoto’s thyroiditis can prove beneficial.
Herbs and botanicals can also build immunity and help reduce
inflammation in the body. In his three-decade medical practice, Elvis Ali,
ND, has used the herbal remedy ESSIAC® Canada International to help
assist and boost the immune system. “I have used individual herbs along
with combinations as found in ESSIAC® Canada International tea,” says
Ali. ESSIAC® Canada International, combines slippery elm bark, Indian
rhubarb root, burdock root and sheep sorrel—herbs that reduce mucus and
toxins throughout the body, from the lungs to the kidneys and
gastrointestinal tract. “Its goal is to remove toxic accumulations in the fat,
lymph, bone marrow, bladder and alimentary canals—thus reducing
inflammation and balancing the body’s immune system,” he notes.
Along with addressing diet and providing herbal supplementation,
managing stress is also a key factor in reducing the effects of AI. “Chronic
stress can suppress cortisol production—cortisol is the strongest of our anti-
inflammatory hormones, and when it is lacking patients can suffer what we
call adrenal burnout. We recommend herbs to boost cortisol and adrenal
hormone production, and of course, reducing stress is a big benefit.
Removing stress from our lives is challenging but learning to manage it
through stress reduction techniques such as meditation can help,” notes Fritz.
One might think that since AI affects considerably more women than
men, there may be a hormonal element associated with it. Times of
hormonal upheaval, such as pregnancy and menopause, can impact female
hormone production, thus creating situations where women may be more
susceptible to AI. “It’s not well understood,” says Fritz. “We don’t have
good data to support it, but there could be a correlation. The drop in
estrogen and progesterone associated with menopause may increase an
individual’s susceptibility to inflammation, and we do see many cases of
adrenal issues and RA in menopausal and post-menopausal women.”
But starting out with and maintaining a healthy diet and lifestyle can
protect our bodies from autoimmune attacks and decrease the susceptibility
of future concerns. “When a patient is pregnant, we often recommend key
supplements such as vitamin D and omega-3s. The supplements can help
both the mom-to-be and the baby in utero to protect and control asthma,
allergies and other AI, not only now, but in later years,” says Fritz.
Catherine Kenwell, BA, is a freelance writer based in Toronto. As formerdirector of communications with the Canadian College of Naturopathic Medicine,she was the founding editor of MIND|BODY|SPIRIT, the College’s alumni magazine.She is certified in animal-assisted therapy and has a special interest in traumaticbrain injury rehabilitation and mental health. Catherine can be reached [email protected]
hDautumn2014_healthyDirectionsTemplate 14-10-05 9:12 pM page 27
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Human growth hormone was first
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WOMEN’S HEALTH NURSING TIPS c
aN
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a
»
Q.: I am 10 weeks post-partum and have had a breast yeast
infection for 8 weeks now. My baby daughter has had thrush in
her mouth. We have been given all kinds of prescription
medications and ointments with no relief. Breastfeeding is
horribly painful. However, I don’t want to give up nursing.
A.: Did you know that breast yeast infections are the most
common condition during pregnancy, after delivery, and while
nursing?
Yeast infection (called thrush when it occurs in the mouth) is
caused by a fungus called Candida Albicans. It thrives in warm,
dark, moist environments, such as the mucus membranes of the
mouth, the diaper area, skin folds, bra pads, and on persistently
wet nipples.
ARE BREAST YEAST INFECTIONS OR MOUTH THRUSH CONTAGIOUS?
Yes, during breast-feeding, a yeast infection or thrush can be
passed back and forth between the mother's breasts and the
baby’s mouth. A newborn baby can be infected with yeast during
delivery if the mother has a vaginal yeast infection. The baby
then can pass the infection to the mother during breast-feeding
through the cracked nipples.
WHEN TO SUSPECT BREAST CANDIDA• If your nipples are extremely sore, cracked, itching,
burning, red, or blistery.
• If you experience shooting pains in your breasts while
nursing or afterwards
• If your baby has oral thrush (white, cottage-cheese-like
patches on the tongue and sides of the mouth) or a
diaper rash
• If you are taking, or have just finished taking, a course
of antibiotics.
By Raisa Weisspapir,
Homeopath, MD (Europe)
Candida can be caused by taking antibiotics, steroids and birth
control pills. Hormonal changes during pregnancy, after giving a birth,
can also make you more susceptible. Certain foods may be contributing
too, such as consuming too many sweets.
Yeast infections might be very persistent. Depending on the person,
I use a combination of special diet, homeopathic treatment, and natural
antifungal supplements. Through my 20 years of treating patients I have
discovered the tremendous value of homeopathy in the successful
correction of candida. Oregano oil and garlic destroys candida. A study
comparing the anti candida effect of oregano oil to that of caprylic acid
showed that oregano oil is over one hundred times stronger than
caprylic acid. The health of the digestive system should be addressed. It
is important to promote the growth of friendly flora in the intestines that
protect your body from getting sick.
HELPFUL TIPS
• Expose your nipples to sunlight for several minutes a few
times a day. Yeast organisms hate sunlight.
• Eliminate or cut down on simple sugars, alcohol, vinegar, etc.,
which feed yeast.
• Change cotton nursing pads after each feeding
• Wear cotton bras and wash them daily in very hot water. Dry
your bras after washing in the sunlight.
If you would like to have more helpful hints, please visit my website:www.homeopathytoronto.com
How toAvoidBreastInfection
HEALTHY DIRECTIONS | www.healthydirections.ca Autumn 2014 29
hDautumn2014_healthyDirectionsTemplate 14-10-05 9:12 pM page 29
CORPORATE PROFILE VIRAGE SANTÉ
30 Autumn 2014 HEALTHY DIRECTIONS | www.healthydirections.ca
Our brain's balance is a key parameter for our health and well-being.
Everyone is aware that breathing, eating, as well as our environment,
lifestyle and emotions are involved in the neurological processes. In recent
years, scientific research has given us the possibility to better understand
the fascinating world of the brain. Studies have opened new avenues and
revealed the major impact nutrients and micronutrients have on cognitive
functions, memory, concentration and on neuron oxidization and
degeneration prevention. In a context where our nervous system is
increasingly solicited in everyday life, here are some of my favourite
nutritional supplements which contribute to the protection and smooth
functioning of the most complex organ of the human body.
FORMULATED TO IMPROVE COGNITIVE FUNCTIONVirage Santé has recently marketed NeuroComplex, a nutritional
supplement that contains six of the pillars that are usually recommended
for the brain (omega-3 fatty acid, B vitamins, ginseng, gingko biloba and
coenzyme Q10) and lesser known specific compounds that I
particularly recommend in my private practice: citicoline,
vinpocetine and glutamine.
Citicoline protects and regenerates brain tissue and
increases cellular synthesis and energy. It also favors the
production of acetylcholine (memorization, concentration,
attention and muscle coordination) and modulates the
transmission of dopamine (coordination, mood and well-
being) and of norepinephrine (vivacity, mood and fullness
sensation).
Vinpocetine increases the synthesis of many
neurotransmitters and improves blood flow and oxygen usage
in the brain. It also reduces platelet aggregation, prevents
oxidization and protects the brain from damage linked to
exotoxins like glutamate.
Glutamine is an amino acid precursory to GABA, a
neurotransmitter that regulates the speed of transmission of
nervous messages and favours peace and concentration.
A GALAXY OF NEURONSI often compare the brain to a galaxy composed of more
than 100 billion stars. These shining dots constitute the
neurons that communicate between themselves and transfer
information specific to each of our body's cells. The brain is
the conductor that allows the unity of all the metabolic
functions. It is also a magician, transforming our thoughts into
motion and our passions into creation.
Imane Lahlou, N.D., Ph.D is a global health therapist, author andspeaker. www.imanelahlou.com
How to Nourish and Protect the Brain
ca
Na
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»
By Imane Lahlou, N.D., Ph.D for Virage Santé
hDautumn2014_healthyDirectionsTemplate 14-10-05 9:12 pM page 30
HEALTHY DIRECTIONS | www.healthydirections.ca Autumn 2014 31
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32 Autumn 2014 HEALTHY DIRECTIONS | www.healthydirections.ca
By Elvis Ali, BSc, RNCP, FIACA, RAc, ND
An Amazing Antioxidant
Canadian Pine Bark
In 1534, a French ship led by explorer
Jacques Cartier became stranded in ice near
Quebec, Canada. Cartier's crew suffered
from scurvy due to a lack of vitamin C. His
crew recovered after a First Nations man
gave them a brew to consume from pine
bark and needles.
Four centuries later, a French
researcher, Jacques Masquelier heard the
story of Cartier and rediscovered the
benefits of pine bark extract. Masquelier
found pine bark had higher amounts of
flavonols and bioflavonoids similar to the
substances in fruits and vegetables.
Today, Canadian pine bark extract is a
nutritional supplement used for its
antioxidant properties which are believed to
be effective for a wide range of healing and
preventative purposes. The reason –
Canadian pine bark extract contains
amazing naturally occurring chemicals
called proanthocyanidins.
An increasing body of evidence
indicates pine bark also has favorable
pharmacological properties primarily
composed of procyanidins and phenolic
acids offering beneficial effects on
physiological functions. Results from
ongoing clinical research are confirming and
extending previous observations.
PRIMARY USES OF PINE BARK:1) Pine bark extract oligomeric
proanthocyanidins (OPCs) from
several sources are shown to help
lower cholesterol, and decrease the
risk and severity of atherosclerosis,
plus relieve hypertension by lowering
high blood pressure.
2) It improves the circulatory system by
strengthening capillaries and veins.
3) Positive results of clinical studies of
pine bark extract OPCs have been
published for osteoarthritis,
gynecology and diabetes.
4) Preliminary results suggest pine bark
extracts are able to reduce menopausal
symptoms in peri-menopausal women,
relieve symptoms of dysmenorrhea,
and improve osteoarthritic symptoms.
5) Pine bark extract OPCs as a dietary
supplement help strengthen and repair
tissues made of collagen, a protein that
builds blood vessels, skin, and
connective tissue.
6) It keeps blood platelets from sticking
together and forming hazardous blood
clots.
7) Pine bark prevents oxidation of low-
density lipoprotein (LDL) cholesterol
and shields DNA from harmful
effects of free radicals.
8) A small human study found a single
high dose of pine bark extract in the
form of a bioflavonoid mixture was
effective in reducing platelet clumping
in smokers for more than three days,
which would be expected to reduce
blood clotting.
9) The ability of pine bark extract to
reduce viability and induce apoptosis in
HeLa cells suggests the presence of
compounds with antitumor properties.
10) Recent studies have shown that PBE
has a strong antioxidant effect and
exerts ameliorative effects on
cardiovascular, skin, cognitive, and
menstrual disorders, as well as in the
context of other diseases and disease
processes such as diabetes and
inflammation.
For more information about the amazing health benefits of TRU-PINE® visit: www.tru-pinebarkextract.com or call 1-888-900-2299. Article references areavailable at: www.healthydirectons.ca
TRADITIONAL MEDICINE CANADIAN PINE BARKTh
riv
e »
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HEALTHY DIRECTIONS | www.healthydirections.ca Autumn 2014 33
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hDautumn2014_healthyDirectionsTemplate 14-10-05 9:12 pM page 33
Nature’s Healthiest, Sweet Spice
Organic Cinnamon
34 Autumn 2014 HEALTHY DIRECTIONS | www.healthydirections.ca
By Renita Rietz
The characteristically sweet taste of cinnamon is due to the presence of a compound
known as cinnamaldehyde. Its highly palatable taste and pleasant aroma has made it one
of the most popular modern day spices.
According to the energetic principles of Traditional Ayurveda, cinnamon is
pungent, sweet and astringent in its taste energy and heating in action. Used in
Traditional Ayurveda to help with the flow of circulation known as vyana vayu, it will
help increase blood flow. Vayu increases the circulatory channels from the core to the
extremities in the body. In Traditional Asian Medicine it is also greatly valued as a strong
yang tonic.
There is a vast body of research validating cinnamon’s many benefits. Extracts of
cinnamon have been shown to improve blood glucose, triglyceride and LDL cholesterol
levels. Extracts of cinnamon also have the ability to reduce fasting plasma glucose
concentrations. Cinnamon possesses anti-microbial activity. Inhibitory effect on
pathogenic bacteria and fungi, including Candida albicans from two compounds found in
cinnamon, eugenol and geraniol has been demonstrated. Cinnamon has also been shown
to have blood pressure lowering effects even after short term use. Polyphenols present
in cinnamon have been shown to exhibit anti-inflammatory activity.
Cinnamon is known for its sweet and spicy flavour. There are two ways that I like
to incorporate cinnamon into my daily routine. The first is to add cinnamon to all of my
cacao beverages and smoothies. I also add cinnamon to berry bowls, cereal and yogurt.
Cinnamon also works wonderfully in a wide variety of savoury dishes. It is a key
flavouring in the Indian spice mix garam masala. Cinnamon is also lovely alone as a tea
or in combination with other herbs. Cinnamon is used in Traditional Ayurveda as a
digestive aid, particularly when combined with ginger and cardamom.
The second way I like to use cinnamon is to add a concentrated dual extracted
supercritical, hydro-ethanolic powder to my water bottle, coconut water, beverages,
smoothies and recipes. This is the ideal way to reap the full therapeutic benefits as both
the water soluble and fat soluble components of the botanical are represented in higher
FOOD HISTORY & TRENDSTh
riv
e »
There is no scent as evocative of comfort and childhood memories than cinnamon infused apples baking in the oven.This fragrant inner bark of the cinnamon tree, which belongs to the laurel family, has been used as an essential culinaryingredient, a medicine, a perfume and as a ceremonial oil since Ancient Egypt. Revered in India, China and the Middle Eastfor centuries, it has been used in Ayurvedic Medicine as well as Traditional Asian Medicine in a broad range of applications.
concentrations. While most supercritical
extracts are only available in a capsule form,
the Organic Traditions superfood company
recently launched a full spectrum, dual-
extraction cinnamon in an easy to use, semi-
soluble, free flowing powder. This is truly the
most ideal way of consuming cinnamon. In
traditional Ayurveda, the interaction with the
herb in terms of taste is of critical importance.
The herb’s taste profile and energetics
are immediately recognized by the tongue
and the true essence of the herb is
experienced. Science has shown that there is
in fact an important taste receptor, neural
connection that undoubtedly plays a role that
is far more complex than what we currently
have understanding of.
While our first association with
cinnamon might be sweet treats and desserts,
the health benefits of this important botanical
are extensive. Making a habit of using
cinnamon at every meal in inventive ways
will not only help with post-prandial blood
sugar levels, but will also provide numerous
side benefits.
Renita Rietz is a health and nutrition writer. Visit www.healthydirections.ca for Renita’sCashew Macaccino Macchiato recipe.
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