healthy directions bc june/july 2013

RAWLICIOUSSALADS

HIKE, BIKE, TRAVEL

June/July 2013

26SUPER FRUIT GOJI BERRY

10

9

18

14

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MAKE WATERFABULOUS

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ARPANACHARKAVARTY

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®

For more delicious recipes from Carlson visit www.carlsonlabs.com

Carlson Norwegian Fish Oils can easily be mixed into food or be taken directly off of the spoon. Carlson The Very Finest Fish Oil provides the important omega-3s DHA and EPA. Current medical research suggests EPA and DHA support cardiovascular and cognitive health. Pair Carlson fi sh oils with fresh, wholesome ingredients, and you’ve got a delicious and healthy meal the whole family will love.

Dress up your salad with Carlson Norwegian Fish Oils

Ingredients: 4 Tbsps Carlson The Very Finest Fish Oil,

Lemon Flavor1/4 cup apple cider vinegar 1/4 cup balsamic vinegar

Add to Taste: • 1 or more fresh cloves of garlic • Garlic granules • Rosemary leaves, crushed • Sea salt • Fresh ground pepper

Directions: Add both vinegars and all the seasonings along with Carlson The Very Finest Fish Oil in a container with a lid. Shake and pour over salad. Refrigerate unused dressing for up to 2 weeks.

Carlson Citrus Vinaigrette

All Carlson products are GLUTEN-FREE and contain no: wheat, casein, milk, rye, oats, MSG, preservatives, artifi cial colors or sweeteners, peanuts, eggs, or corn.

Because you shouldn’t have to worry about what’s in the supplements you take.


HEALTHY DIRECTIONS June/July 2013 3

JUNE/JULY 2013

In This Issue:

18

11

14

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HEALTHY DIGESTIONYou are What You Digest

6 A RECIPE FOR GOOD DIGESTIONFibre, Enzymes, Probiotics

NATURAL BEAUTYBeauty From Inside–Out

12 8 FOODS FOR HEALTHY SKINStrawberries, Avocado and Kale

26 SUPERFOODS Anti-Aging Superfruit Goji Berry

GREEN INITIATIVESBuilding and Science

17 MILKWEED FOR MONARCHSSeeds for Saving Butterflies

19 $50 MILLION IN FUNDING FOR CLEANER FOSSIL FUEL CCEMC Offers Fund for Projects

GREAT DESTINATIONSTravel and Explore

18 100 PLACES TO VISIT IN CANADA THIS SUMMERTravel, Hike, Bike

FIT FOR LIFEExercise for Everyone

14 CULTURAL DANCE FOR FITNESS Featuring Arpana Charkavarty

4 EDITOR’S NOTE5 OUR CONTRIBUTORS

24 HOT OFF THE SHELF25 COURSES GUIDE

FOOD PASSIONSIgniting the Senses

10 RAWLICIOUS SALADSTabbouleh Flower

Golden Beet Salad with

Cider Vinegar Dressing

Tangled Carrot and Broccoli

Sprout Salad with Tahini Dressing

16 MODERN ARABIAN FLAVOURSCaramelized Onion Tart

with Sumac Roast Chicken

Arugula and Thyme Salad

HEALTHY STARTSJoin the Journey to Better Health

9 MAKE WATER FABULOUSLemon, Aloe, Ginger and More

20 NATUROPATHYThe Missing Link in Weight-Loss

22 BE YOUR BEST WITH HAPPY HORMONESReduce Stress, Lose Belly Fat


4 HEALTHY DIRECTIONS June/July 2013

Women like butterflies have a delicate, soft beauty. Gentle and graceful, theirbeauty is diverse in colour, size and form. Some are bold in pattern,

some fly quietly. But never doubt they are strong. Monarchbutterflies for example are the only insect that migrates to a warmer

climate that is 2,500 miles away each year. With graceful wings,women will also go the distance to thrive, in love, at work, inbusiness, in politics and in friendship by sheer determinationthrough all obstacles.

This issue on our cover we have featured Canadian dancerand model Arpana Charkavarty photographed at the

Cambridge Butterfly Conservatory with butterflies toshowcase natural beauty, diversity and dance for

fitness. Like Arpana, I hope you find a way to danceto your own rhythm in what you find joy in and

reach your goals. Celebrate your culture and get fitwith Scottish, First Nations or Chinese dance.

As for the diminishing monarch butterflies, theyneed our protection. Milkweed is needed for theirsurvival because it is the only plant they lay their eggs onand the only one their caterpillars can eat. Talk about a

restricted diet. To make matters worse, this once commontall field and ditch weed simply isn’t very popular next to the

zinnias. With urbanization it is often mowed down in backyardsand ditches.

There is an easy way to help. Be a backyardconservationist by creating a butterfly conservation corner in yourgarden. Plant milkweed and if you have the space, plant other plants

butterflies are attracted to such as butterfly weed Asclepias

tubersosa to attract monarchs. Before you know it you will be hostingnew generations of beautiful monarch butterflies and will ensure sighting theirmarvelous translucent, vibrant orange and black wings year after year and forgenerations to come.

To find out more about how to attract monarchs, visit the Monarch ButterflySanctuary Foundation, which also gives financial and scientific support for preservingthe overwintering ground of monarch butterflies. Visit: www.livemonarch.com.

Rediscover your own natural beauty this issue with natural skin care treatmentsand foods that will help give your skin a vibrant summer glow. Stay hydrated and beglamourous with eight ways to make water fabulous with Meghan Telpner. This issuewe also offer some unique and exciting salad choices to help add that wow factor to thetable at your next barbecue or family get together.

Yours in health and happiness,

Charleen Wyman, BA Journalism, BA EnglishEditor, Healthy Directions

[email protected]

twitter: HealthyDirections@CharleenWyman

EDITOR’S NOTE

Healthy Directions is dedicated to

offering inspiring health and

lifestyle information to enrich

and empower your life.

June/July 2013Vol. 1 No. 4

EditorCharleen Wyman

[email protected]

Advertising Sales:Jon Cousins

1-877-276-1849 [email protected]

Visit our website for current health and eco news, features, recipes and more:

www.HealthyDirections.ca

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 inCanada. 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.

BRITISH COLUMBIAEDITION

HEALTHYDIRECTIONS

Look us up at: Healthy Directions Magazine

Cover Photo CreditAmy Nguyen is a photographer with Nguyen

Photography specializing in Portraiture &Weddings. www.amynguyenphoto.com

Cover LocationCambridge Butterfly Conservatory

www.cambridgebutterfly.com

ContributorsJanet McKenzie, BSN, MBA, ND,

Meghan Telpner,David Côté and Mathieu Gallant,

Sara Forte,Nicola Kempinska, BKin, BA, ND,

Suzanne Husseini,Leigh McAdam,

Susan Janssens, BSc, ND,Lorna R. Vanderhaeghe, MS,

and Renita Rietz


OUR CONTRIBUTORS

nicola Kempinska, BKin, BA, ND is a licensedNaturopathic Doctor practicing family medicine, witha special interest in Anti-Aging & Longevity Medicine,Women’s Health, and Pain Management. Her aim is tohelp each patient achieve maximal health and thehighest quality of life, using evidence-based,individualized medical programs and treatments. Shepractices out of Cedar Springs Medical Centre inBurlington.

Lorna Vanderhaeghe, MS is Canada's leadingwomen's health expert and has been researchingnutritional medicine for over 30 years. With degreesin nutrition and biochemistry, she is the author ofeleven books including A Smart Woman’s Guide to

Hormones and A Smart Woman’s Guide to Weight

Loss. Her website: www.hormonehelp.com has over4,000 pages of helpful nutrition information.

1.800.667.2011 www.naturalbalanceproducts.ca

Available at your local health store.

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Health and wellness writer renita rietz hasspent over a decade researching nutritionalstrategies to increase the innate rejuvenativecapacity we all possess by harnessing thepharmacologic and phytotherapeutic potential ofindigenous foods and plants.

meghan telpner is a Toronto based nutritionista andsought after media personality thanks to her refreshinglyhumorous, engaging and real approach to healthy living.Meghan’s bestselling book UnDiet, Eat Your Way to

Vibrant Health is creating a revolution in how peoplethink about their health. Join Meghan’s community ontwitter: meghantelpner@MeghanTelpner. For more visitwww.meghantelpner.com

David Côté & mathieu Gallant arethe authors of RawEssence, 180

Delicious Recipes for Raw Living andco-founders of Crudessence. MathieuGallant chef in 5-star restaurantsaround the world is also a yoga andmeditation teacher. Mathieu is Directorof the Academy of Living Foods.David Côté is passionate about natureand extreme sports, a living foods chefand an inspiring speaker.



You’ve probably heard the statement “You are what you eat”.More literally, you are what you eat, digest, absorb and assimilate.Your gastrointestinal (GI) system is responsible for the digest-and-absorb portion of that process so its health is a key factor in youroverall level of wellness. Let’s have a look at the “ingredients” thatcontribute to digestive health.

FIBRE Dietary fibre is also referred to as bulk or roughage. It consists

of plant materials that we are not able to digest. Because we areunable to digest fibre, it carries various substances with it as it passesthrough the digestive system. You could almost think of fibre as abroom that sweeps out any unwanted matter that collects in the GItract.

There are two types of fibre that we need to address: soluble andinsoluble. Insoluble fibre does not dissolve in water and increasesthe bulkiness of feces; the increased bulk helps to move this materialalong and out of the GI tract. Cellulose is an example of insoluble

fibre common in fruits and vegetables.Soluble fibre dissolves in water and has a gel-like consistency.

It influences the water balance in the digestive system, and has animpact on weight management as well as levels of hormones,cholesterol and blood sugar. Pectin is a source of soluble fibre.Pectin is common in fruits such as apples.

The recommended daily fibre intake for adult males is 30 – 38grams and is 21 – 26 grams for adult females. Many people find itchallenging to obtain all the fibre they need from dietary sources. Inthese instances, fibre supplementation can be helpful. Unlesssupplementation is undertaken for therapeutic reasons, in otherwords to treat a specific condition, it is preferable to look forsupplements that contain both soluble and insoluble sources of fibre.

If you are planning to increase your fibre intake through yourdiet or with supplements, plan on making the change slowly. Toorapid an increase may result in unwanted side effects such as gas andbloating.

By Janet McKenzie, BSN, MBA, ND

HEALTHY STARTSA Recipe for

Healthy Digestion



ENZYMES Enzymes are chemically active proteins

that enhance reactions between othersubstances. Our bodies use them for manythings, including digestion. Digestive enzymesare produced by our salivary glands, stomach,small intestine and pancreas to aid in thebreakdown of carbohydrates, proteins and fats.There are times when, for various reasons, wedon’t produce sufficient quantities of theseenzymes. This can result in incompletedigestion; undigested carbohydrates ferment,proteins putrefy, and fats become rancid.

Lactose intolerance, with its symptoms ofgas, bloating, cramping and diarrhea, is acommon example of a malabsorptionsyndrome associated with incompletecarbohydrate digestion due to an insufficiencyof the digestive enzyme lactase.

At a minimum, these by-products ofincomplete digestion can create some havoc inthe GI tract, producing symptoms like gas,bloating, fluid retention, cramps, constipationor diarrhea. Supplemental enzymes mayprovide symptomatic relief. If you are going totake an enzyme supplement, look for one that

is broad spectrum and provides supportfor the digestion of carbohydrates, fatsand proteins.

PROBIOTICSA probiotic is a live microorganism,

usually a type of bacteria, that is similarto beneficial bacteria found in ourdigestive systems. A prebiotic is a formof indigestible carbohydrate thatstimulates the growth of probioticorganisms.

The balance of different types ofbacteria in the GI tract may becomedisturbed due to infection or treatmentwith antibiotics. This off-balance state issometimes referred to as “dysbiosis”.Dysbiosis can alter the way the intestinesperform the function of absorption.

Dysbiosis may underlie such signsand symptoms as bad breath, bodyodour, bloating, gas, nausea, andconstipation. It has been associated withconditions such as attentiondeficit–hyperactivity disorder, anxietyand nervousness, brain fog andconfusion, digestive problems, irritablebowel syndrome and inflammatorybowel disease and immune disorders.

A part of the immune system knownas gut-associated lymphoid tissue(GALT) is embedded in the GI tract.Probiotics appear to play a role inmodulating immune system activitiesrelated to these tissues and thereby havean impact on infections, allergies andchronic conditions like asthma,inflammatory bowel disease and others.

When dysbiosis occurs, or even justa health-promotion measure, it may behelpful to support the microfloralbalance by consuming probioticsupplements, along with foods likeyogurt and sauerkraut.

SUPPORTING YOURDIGESTIVE HEALTH

We usually think about eating in away that promotes our health as a wholebut by ensuring adequate intake of fibre,enzymes and probiotics, we can buildand maintain the health of the systemthat is so vital to our overall well-being;the digestive tract.



Now that you’re sold on drinking waterto your heart and thirst’s content to keep thetoxic waste flushing out, your bloodswimming along, your energy up, and yourface as smooth as a baby’s tush, let’s make itfun. Drinking water doesn’t have to be thedrabbity-drab boringness we often think.Here are the best ways to jazz up this nectarfrom Mamma Earth:

SLICED CUCUMBERJust like being at the spa. Let the cukes

soak in your water and while sipping, turn onsome ocean sounds, then fish out the cukeslices and throw them over your eyes.Yes,just like being at the spa.

ESSENTIAL OILSMaking sure you’re rocking the food-

grade goodies, essential oils will liven upyour water and enhance your health too.Lavender will be calming; tangerine, sweetand tangy; and mint to energize and also calmdigestive upset. One drop is plenty.

ALOE LEAFFresh aloe leaf (yes like the one you

have sitting in your sunny window) has ahydrophilic quality, meaning it attracts water.Chop one tablespoon up and let it sit in aglass of water. Drink it all up and feel thecleansing hydration take hold. Be

adventurous and eat up the aloe pulp after,but you may want to stay close to a loo – itcan be cleansing.

GINGER ROOTA thumb-size slice of fresh ginger root

will lightly infuse your water, fight off anynausea or nerves, and promote digestion.

WATERMELONSweeten the loving naturally with a little

watermelon, chilled or frozen – and a packetof watermelon-flavored artificial ingredientsis not the same thing.

FROZEN GRAPESYou’re not filling your glass with these

frozen gems and then adding a bit of water;you’re adding two or three frozen grapes. Alittle treat at the end of the glass.

SLICED LEMONAn old favorite. Adds a little flavor, a

vitamin C boost, and makes it look fancy-pants.

ACCESSORIZEA pretty glass and delightful glass straw,

along with a sweet pitcher sitting on yourdesk, will make sipping water feel like adecorative indulgence all day long. Make itlook glam and sip more in the process.

THE SOLUTION IS DILUTIONIf you’re still craving that glass of fruit

juice or even soda, dilute it with water (evenbubbly). Start by diluting by 25 percent, then50 percent, and then only add a splash ofjuice to what you’re drinking. You’ll soon beshocked by how sweet that drink is in its fullstrength.

Excerpted from UnDiet,

Eat Your Way to Vibrant

Health. Copyright © 2013Meghan Telpner.

Published by McClelland& Stewart, a division of

Random House of CanadaLimited. Reproduced byarrangement with thePublisher. All rights

reserved.

8 Most Delightful Ways to Make

Drinking Water Fabulous

By Meghan Telpner



RAWLICIOUS SALADS

TABBOULEH FLOWERINGREDIENTS1/2 medium cauliflower, shredded in food processor (approx.) 1 cup cubed tomatoes3 cups finely chopped fresh parsley1/3 cup firmly packed finely chopped red onion 5 fresh mint leaves, finely chopped 1 1/2 tsp sea salt 1/8 tsp ground black pepper3 tbsp freshly squeezed lemon juice 1 tbsp olive oil 1 clove garlic, chopped

Excerpted from RawEssence by

David Côté and Mathieu Gallant

© 2013 Robert Rose Inc.

www.robertrose.ca

May not be reprinted without

publisher permission.

Preparation: 20 minutes Equipment: food processor

DIRECTIONSIn a salad bowl, combine

all ingredients. Keeps 5 daysin the refrigerator in an airtightcontainer.

This RawTabbouleh

is Madewith

Cauliflower



GOLDEN BEET SALAD WITHCIDER VINEGAR DRESSING

TANGLED CARROT AND BROCCOLISPROUT SALAD WITH TAHINI DRESSING

INGREDIENTS5 golden beets1 tablespoon extra-virgin olive oil3/4 cup apple cider vinegarSea salt3 cups mâche or other tender greens1 tablespoon walnut oilFreshly ground pepper1/2 cup toasted walnut pieces1/2 cup ricotta salata or fresh goatcheese

DIRECTIONSPreheat the oven to 425°F.

Rinse the beets and cut off thegreens, saving them for another use.Rub the beets with the olive oil, wrapin foil, and place on a baking sheet(in case they leak). Bake until you can pierce through the middle ofeach beet with a knife, about 1 hour. Remove from the oven and letcool.

While the beets are cooking, gently bring the vinegar to a boilin a small saucepan over medium heat until it is reduced by a third.Remove from the heat and let cool. When the beets are cool, use aparing knife to remove the skins, which should peel off very easily.Cut each beet into thin slices using a sharp knife. Sprinkle them withsalt and toss them in the reduced vinegar.

Toss the mâche with the walnut oil and a few grinds of pepper.Top the mâche with the beets, walnut pieces, and cheese. Use aspoon to drizzle the remaining vinegar on top, as desired. Serve.

DIRECTIONSPut the lentils in a pot with the water and bring to a gentle boil

over medium-high heat. Reduce the heat to a simmer and cook,uncovered, until the lentils are tender, 15 to 20 minutes, adding waterif the liquid has evaporated and the lentils are still tough. Drain thelentils and set aside to cool. Using a vegetable peeler, peel the carrots.Rest the bottom of one of the peeled carrots on a cutting board.Starting at the skinny tip of the carrot, press firmly down the length ofthe carrot with the vegetable peeler to create thin shavings. Repeatwith the remaining carrots. (If you prefer, you can use a mandolineinstead.) Add the shaved carrots to a mixing bowl along with thebroccoli sprouts and onion.

To make the dressing, in a separate small bowl, whisk together thetahini, olive oil, agave nectar, lemon juice, salt, and pepper. Add thewater, 1 tablespoon at a time, until you reach the consistency of a basicvinaigrette. Add the dressing to the bowl with the vegetables and tossto coat. Add the lentils and half of the pistachios and toss again.Sprinkle the remaining pistachios on top and serve immediately.

Excerpted from The Sprouted Kitchen Copyright © 2012 Sara Forte,photography by Hugh Forte. Published by Ten Speed Press.

Excerpted from The Sprouted Kitchen

Copyright © 2012 Sara

Forte, photography by Hugh

Forte. Published by TenSpeed Press. Reproduced by

arrangement with the

Publisher. All rights reserved.

TAHINI DRESSING1/4 cup tahini1 tablespoon extra-virgin olive oil2 tablespoons agave nectar3 tablespoons freshly squeezed lemonjuice or apple cider vinegar1/2 teaspoon sea salt1/2 teaspoon freshly ground pepper1 to 3 tablespoons water, as needed

INGREDIENTS1/3 cup French green (du Puy) lentils, rinsed3/4 cup water1 pound assorted orange,red, and purple carrots2 1/2 cups broccoli sprouts1/4 red onion, finely diced1/2 cup toasted pistachios,coarsely chopped



88For beautiful skin that glows, focus on

nourishing your skin from the inside out.Our skin has many functions, includingthose that impact us aesthetically. In order tokeep your skin looking youthful and healthy,it is important to focus on the fundamentals– exercise regularly, get a good night’s sleep,and eat well. While it’s tough to choose just10, here are 10 foods at the top of my list forkeeping that youthful glow.

1) STRAWBERRIESThis sweet summer treat packs a slew

of skin benefits. As a rich source of vitaminC, a key component in the production ofcollagen, strawberries can help boost skin’selasticity and make skin more supple. Welose collagen as we age, so supplementingyour diet with these berries can help to wardoff signs of aging. Strawberries also containa phenol antioxidant known as ellagic acid,proven to show a photoprotective effectfrom UV light, and an anti-inflammatoryeffect, both key factors in the developmentof skin wrinkles.

2) RAW COCOAThe obroma cacao is produced from the

seeds of the cacao (or cocoa) tree. Not onlyis cacao a great source of magnesium,helping to lower blood pressure and promoterelaxation, it also contains high amounts ofresveratrol, the potent antioxidant found inred wine offers an array of anti-aging effectsincluding mechanisms that protect the skinfrom the aging process. Cacao has beenshown to reduce inflammation, and offerspowerful antioxidants that combat freeradicals that can cause damage to your skin.You can find raw cacao at your local healthfood store as a powder or as seeds, and useit in a variety of ways including insmoothies, on cereal, or to make a hotchocolate treat.

3) AVOCADOThis creamy “super-fruit”, is packed

with potential health benefits. Offering anti-

inflammatory properties, avocado can helpbalance skin’s appearance and colour, whilereducing skin blemishes. Avocados are alsorich in a variety of healthy fats, nourishingthe skin to boost your complexion, andaiding in the absorption of beneficial fat-soluble vitamins. Avocados also protectagainst liver damage, helping to keep liverdetoxification functioning optimally so thattoxins don’t need to be eliminated throughthe skin to the same extent.

4) OMEGA-3Yes, technically this isn’t a “food” – it is

a component of a food. It can be extremelydifficult these days to find sources of fishsuch as salmon that offer a safe supply ofomega-3 fatty acids without the risk of itcontaining toxins such as heavy metals.Omega-3 works as a powerful anti-inflammatory, reducing inflammation thatcan lead to aging skin. Omega-3’s can alsohelp to reduce inflammatory skin disorderssuch as eczema or psoriasis. These fattyacids also nourish the skin cells with vitaloils, encouraging a healthy glow. Whenbuying fish, make sure you choose wild fishas opposed to farmed, and limit your intaketo 1-2 times per week. Supplement with ahigh-quality fish or krill oil as a dailyalternative, ensuring that the fish are small(anchovies, sardines, mackerel) and theproducts are tested for heavy metals.

5) KALEAmong its many health benefits

including antioxidants and fiber, thisdeliciously versatile leafy green is powerpacked with vitamin A. Vitamin A promotesblemish-free skin, by enhancing skin cellrepair and maintaining the integrity andfunction of the skin as a barrier to externaltoxins. The vitamin A in kale can also aid inthe treatment of severe acne, and other skinconditions such as psoriasis. Additionally,one cup of kale also contains almost as muchvitamin C as an orange, leading to increasedcollagen production and skin elasticity.

6) GARLICNot only is garlic full of antimicrobial

properties, which strengthens the immunesystem leading to a fresh, brightcomplexion, it also provides antioxidants,anti-inflammatory benefits, and a variety ofnutrients.Garlic contains organosulfurcompounds, which increase skin tone andpromote elasticity. The organosulfurcompounds are also thought to stimulate thesynthesis of glutathione, a potentintracellular antioxidant that promoteshealthy detoxification pathways so thatother vital organs, such as the skin, are notoverloaded with the task of trying toeliminate toxins. Garlic is also a goodsource of selenium, a powerful antioxidantthat slows the signs of aging caused byoxidation. To get the most benefit fromgarlic, finely chop or crush the cloves andeat the flesh raw, whether as part of a saladdressing, guacamole, or mixed in hummus.

7) GREEN TEAThis powerful beverage, enjoyed both

warm or over ice, provides polyphenols, aspecific type of antioxidant that offersprotection to the skin from harmful UV rays,and can even prevent photocarcinogenesis(essentially, skin cancer caused by UVlight). Green tea also contains a constituentknown as l-theanine, which offers calmingeffects that counteract the visible signs ofaging caused by stress.

8) KIMCHIFermented foods such as kimchi, made

of cabbage and spices, are packed withbeneficial bacteria produced during thefermentation process that replenish your gutand promote healthy digestion. Thedigestive tract is where we absorb many ofour nutrients, which promotes a healthycomplexion. If our digestion is not

By Nicola Kempinska, BKin, BA, ND

Foods forBeautiful Skin



functioning optimally, we cannot break foods down and extract thekey nutrients we need in order to feel (and look) your best! Thedigestive tract also helps eliminate toxins through excretion, butwhen it struggles to do this it calls on other organs to help, using theskin as one of the organs to eliminate toxins, leading to skin

blemishes, discoloration, and other conditions such as rosacea,eczema, and psoriasis. By ensuring our digestive tract is suppliedwith beneficial gut bacteria, we are helping to ward off negative signsof aging and other skin-related concerns, promoting a calm, evencomplexion.

SAGEE CANADA WELLNESSDistributor/retailer inquiry welcome.

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From the moment Arpana Chakravartycould walk, she danced. Unable to ignore thisinstinct, her mother enrolled her in severalvarieties of dance class, and she quicklyacquired an appreciation for many forms,from hip-hop to ballet. However, by the timeshe entered high school she had exhausted thevarieties available, and began searching for aform of expression more closely related to herheritage.

“I grew up in a community that didn’toffer most kinds of ethnic dance, and I wantedto expand my horizons,” Chakravartyexplains. “It was when I looked beyond whatwas readily available to me that I becameparticularly fond of cultural forms of dance.”She started venturing out into East-Indiandancing, including Classical, Folklore,Khatak, Bharatnatyum, and Devotional, buteventually she turned to the more dramaticand theatrical Bollywood style. She has nowbeen dancing Bollywood for a decade, but itsallure comes from its malleability, awillingness to incorporate modern trends forsheer entertainment value. “Bollywoodallows you to strut your stuff, regardless ofwhat dance background you may have.”

Despite spending much of her time at adesk (she recently achieved a Masters degreein Political Science) Arpana is fit. For muchof her academic career her only exercise wasdancing. “It doesn’t feel like a workout, itfeels like a thrill. I am much more motivatedwhen I focus on healthy physical activity thatdoesn’t have the exclusive goal of keeping metoned, losing weight, conditioning, etc.” Ofcourse, when you dance three to four times aweek for an hour to three hours a time, thistoo requires motivation, and to keep up thatkind of dance regimen also encourages aspecific kind of diet. Certain foods such asbeef, caffeine, soda, and chocolate arecompletely absent from her diet. Sheprimarily eats fish, greens, and grains.

ARPANACHARKAVARTY

Cultural Dance &Fitness with



This may seem like a large time commitment, but Arpanapoints out that it doesn’t feel like she is wasting time. Everyonereaches a point at work or school where anxiety and fatiguethreatens a healthy mental state, and dedication to a physicallydemanding but highly entertaining activity is an excellent way torelieve stress, regulate physical cycles, and achieve mentalclarity.

In 2012 the Ministry of Innovation had awarded Arpana amodest grant to launch a small business in her local community.“I wanted to give others the unique opportunity for artisticexpression and physical balance that only dance can offer. Thereare more fun ways to burn calories, and stay in shape than simplyhitting the gym.” Her company also brought together communitypartners both from the private sector, and non-profit organizationsto create large-scale events and performances.

When in school or pursuing your own business, it is easy tolet work take over and neglect other important aspects of living.“I’m a firm believer in balance,” Arpana explains, “you need tomake time for the what you love, but also activities thatencourage a balance between mind, body, and soul.”

Support Team

Make-Up and Hair

Aqua Salon, Guelph, acquasalon.com

Photography

Amy Nguyen is a photographer with Nguyen Photography

specializing in Portraiture & Weddings.

www.amynguyenphoto.com

Cover Location

Cambridge Butterfly Conservatory

www.cambridgebutterfly.com

Clothing

Pod Design is a fashion and lifestyle

boutique located in Elora and Guelph.

Lynn Whaley, [email protected]

Video

Jim Hagen, is a video and photography

professional from Kitchener, Ontario.

www.jhagenphtography.com



MODERN ARABIAN FLAVOURS

PASTRY2½ cups flour 2 tsp cracked black pepperpinch of salt 1 tsp sugar1 cup unsalted cold butter,cut into small cubes3 Tbsp cold water 1 egg

CARAMELIZED ONION TART WITH SUMAC ROAST CHICKEN

Excerpted from Modern Flavors of

Arabia. Copyright © 2012 Suzanne

Husseini. Published by RandomHouse Canada, an imprint of theKnopf Random Canada PublishingGroup, which is a division ofRandom House of Canada Limited.Reproduced by arrangement withthe Publisher. All rights reserved.

TOPPING½ cup olive oil8 medium onions, sliced thinly4 cloves garlic, sliced Salt and pepper1 Tbsp sugarSmall handful of fresh thyme 2 Tbsp sumac plus extra to coat the chicken3 chicken breasts, on the boneOlive oilSalt and pepperFresh pomegranate seeds½ cup toasted pine nuts

6 servings

INGREDIENTS1 handful fresh wild thyme (or fresh oregano),washed and drained2 cups arugula leaves½ red onion, sliced thin2 green onions, chopped20 cherry tomatoes, sliced in half1 clove garlic, mashedjuice of 2 lemonsextra virgin olive oil1 Tbsp sumac

ARUGULA AND THYME SALAD

DIRECTIONSPlace the fresh thyme and arugula leaves in a nice saladbowl. Add the onions. Scatter the tomatoes on top. Make thedressing by mixing the mashed garlic, lemon juice and oliveoil. Pour over the salad. Sprinkle on the sumac, salt andpepper. Toss gently to coat evenly. Serve as a side salad oradd a few cubes of feta cheese on top and enjoy it as acomplete meal in itself. This tart is my version of mou’sakhan,a traditional dish. The onions have to be cooked slowly in thebest oil to caramelize. I like to serve my tart with a freshthyme and arugula salad, and yogurt on the side. Lunchcouldn’t be better.

DIRECTIONS FOR ONION TARTIn a bowl put the flour, black pepper, salt and sugar and mix. Put

in the cold butter cubes and using your fingers rub the butter into theflour to make a crumbly consistency. Make a well in the center andpour in the water and egg. Bring the flour gradually together and mixquickly to make a smooth dough. Flatten slightly into a disk and coverwith plastic wrap. Refrigerate for 1 hour until ready to use.

Preheat the oven to 375°F. Roll out the pastry to fit two 13- x 4-inchtart pans with a removable bottom. Prick the base with a fork. Chill inthe fridge for 20 minutes. Line the pastry with parchment paper, fill withdried beans to prevent from rising and blind bake for 15 minutes.Remove the beans and paper, turn down the oven temperature to 350°Fand bake for an additional 15 minutes until a light golden color. Cool thepastry. Remove from the pan, place on flat serving platters and set aside.

Put the olive oil in a large heavy-based pot. On medium heat sauté theonions and garlic. Sprinkle in the salt, pepper and sugar. Stir to coat theonions well and turn down the heat to low. Add the fresh thyme. Cook gently,stirring, taking care not to burn them. The onions will caramelize andsweeten as they cook in about 40 minutes. When they are meltingly soft,remove from the heat and stir in the sumac. They will turn a pinkish color.Pour into a colander sitting in a bowl to drain the excess oil. Preheat theoven to 375°F. Coat the chicken with olive oil, salt, pepper and sumac.Roast for about 30–40 minutes. When done, remove, cover lightly withfoil and leave to rest. To assemble the tart, spread the caramelized onions onthe pastry. Remove the chicken from the bones, thinly slice and place ontop of the onions. Garnish with pine nuts and a few fresh thyme sprigs andpomegranate seed.


Allow milkweed Asclepias syrica a place in your rooftop or backyard garden to support butterfly populationsand to attract them to your green space.

Milkweed can be propagated from seeds, cuttings,and root divisions. The common milkweed is hairy, thick-stemmed and upright. It grows to be 3-5 feet tall. Itsleaves are oval, and are velvety on top with a downy feelunderneath. They are 4-9 inches long and grow ratherwide.

The pinkish-purple flower buds have been describedas being similar in appearance to loose broccoli. Theflower is large and made up of individual florets gatheredin an umbrella shaped ball which hangs from the stem.

The seed pods are easy to recognize. They are green,oval shaped and about 1-4 inches in length with a pointedtip. Within, they contain many seeds with silky parachute-like attachments. Another easy to recognize characteristicis the milky white sap that will flow out from any brokenpiece.

Identify and Grow

Milkweedfor SavingMonarchs



Canada is the second largest country inthe world. From St. John’s, Newfoundlandto Victoria, British Columbia it’s roughly adistance of 7,400 kilometers. And fromVancouver heading north to Whitehorse inthe Yukon Territory, it’s 2,400 kilometers.Add another 1,200 kilometers to reachInuvik, the last community of any sizebefore the Arctic Ocean.

My point is Canada is huge. It’s best tofocus on just a few areas if you plan to visit.

BRITISH COLUMBIA• Vancouver is at its best in the summer.Don’t miss a walk or a bike ride aroundStanley Park, a trip up Grouse Mountain byaerial tram or via the Grouse Grind or a visitto Granville Market. • The drive to Whistler along the Sea to SkyHighway is one of Canada’s most scenicwhen the sun is shining. And there’s plentyto do in Whistler in the summer - hiking inthe high alpine, mountain biking, rafting,even skiing.• Take the ferry from Tsawwassen toSchwartz Bay (or vice versa) for a sceniclook at the southern Gulf Islands. You can goas a walk-on, take your bike or drive on, butmake a reservation for your car if it’s over asummer weekend.• The Butchart Gardens close to Victoria aredefinitely worth a visit. They boast over 55acres of gardens including the famoussunken gardens. Fifty full time gardeners, 12part time gardeners and 550 staff in peakseason keep the gardens in fantastic shape.Allow a minimum of 1 ½ hours.• Victoria is another city that’s much belovedby visitors. Stroll the inner harbour, have tea

at the Fairmont Empress Hotel and eat atRed Fish, Blue Fish for a budget friendlymeal. Check out Gillian Duffy’s advice ofwhat to in Victoria from a local’sperspective.• Head to the hot and sunny Okanagan inBC’s interior for wine tasting. There are inthe order of 100 wineries so there’s noshortage of wines to taste. The Mission HillWinery is one that’s well known for hostingoutdoor summer concerts. I’d also suggest abike ride on the Kettle Valley Railwayespecially in the Myra Canyon area.• Head north to Tweedsmuir Provincial Parkand the surrounding area. It boasts one ofmy all-time favourite hikes in the RainbowRange, first class fishing, peaceful mountainlakes and if you want a thrill drive The Hilltowards Bella Coola on the coast wheregrades reach 17%.

ALBERTA• Head for the Calgary Stampede takingplace this year between July 5th and 14th. Inaddition to rodeo events and the exhibitionyou can try and get tickets for KISS, TheDixie Chicks and Tim McGraw.• Dinosaur Provincial Park boasts some ofthe most impressive Badlands scenery you’llever see. It boasts more complete dinosaurskeletons than anywhere else in the world.And it’s a photographer’s dream.• Waterton Lakes National Park, located onthe border with Montana is in a spectacularsetting. Enjoy world class hikes includingthe famous Crypt Lake Trail - offering aladder, tunnel and chains or paddle a boat onbeautiful Cameron Lake.• Maligne Lake in Jasper National Park is

very popular. Boat rides to Spirit Island –one of the most photographed sites in theworld are popular. But you can leave thenoise behind and paddle to the end of thelake and stay for a few nights.• Banff National Park is one of the mostvisited in the world. And if you get awayfrom Banff and Lake Louise you quicklylose the crowds. But where to go? There is alifetime’s worth of hiking in the mountainsso best it’s best to check with the NationalPark office in downtown Banff to choosesomething that matches your interest andability. No matter what, don’t miss a stop atMoraine Lake.• In Jasper National Park the ColumbiaIcefields are a big draw. You can hike to aglacier or take a tour that actually takes youout on the glacier.• I’d call it Canada’s most scenic drive – the290 kilometers that start in Banff and finishin Jasper. Take a few days to do it so you canenjoy all the side trips.• Edmonton offers the internationallyrenowned Fringe Festival. This year it’s onfrom August 15-25th.• Wood Buffalo National Park located innortheastern Alberta and the southernNorthwest Territories is the largest nationalpark in North America. It protects theworld’s largest herd of free roaming woodbison. It’s possible to camp, canoe, fish, hikeand view wildlife – though access is via FortSmith in the Northwest Territories.

View more great destinations in all of Canada’s

provinces at www.hikebiketravel.com.

By Leigh McAdam, hikebiketravel.com

Great Destinations–Travel & Explore

Hike, Bike, Travel

100 Places to Visit in Canada


HEALTHY DIRECTIONS April/May 2013 19

$50 Million in Funding forCleaner Fossil Fuel

Building and Science Initiatives

EDMONTON — The Climate Change andEmissions Management Corporation(CCEMC) is offering up to a total of $50million in funding for projects that canreduce emissions from fossil fuel productionand processing. Initial submissions are dueby September 27.

“Alberta has a wealth of energyresources and we are striving to findinnovative ways to reduce greenhouse gasemissions linked to fossil fuel production,”said CCEMC Chair Eric Newell. “This isone more way that the CCEMC issupporting Canada’s efforts to become aleader in energy production and cleanertechnology.”

Eligible projects will reduce emissionsfrom extraction, preparation, upgrading,refining, and other processing of fossil fuels,including conversion to petro-chemicals.

Successful projects will have strongpotential to make significant, verifiable andsustainable reductions in greenhouse gasemissions.

The CCEMC has already funded avariety projects that reduce emissions fromfossil fuels. For example, a pilot projecttesting N-SolvTM Bitumen ExtractionSolvent Technology (BEST) uses propane orbutane injected as a vapour for in-situbitumen extraction. A project led by theESEIEH Consortium uses electromagneticheating (radio waves) to heat oil sands and asolvent to dilute and mobilize the bitumenfor extraction and processing. The MEG Hi-Q Heavy Crude Quality Improvementdemonstration project has the potential toreduce emissions through relatively lowenergy-intensity upgrading processes thateliminate the need for diluting agents,

effectively increasing product volume thatcan be transported through existingpipelines.

The CCEMC funds projects throughgrants, and seeks reduced greenhouse gasemissions as a result of its investment.Supported technologies are expected to becommercialized and broadly deployed intothe marketplace. Full details about applyingfor this Expression of Interest are availableat: ccemc.ca.

The CCEMC will consider innovativeprojects at all stages of development.Projects must be completed within threeyears of initiating work. Successful projectswill be announced in the summer of 2014.The CCEMC is also currently invitingsubmissions for the $35 million CCEMCGrand Challenge: Innovative CarbonUses.

GREEN INITIATIVES



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The Missing Link in Weight-Loss

Rest is Best

You’ve likely heard it before and probably more than once, that a goodnight’s sleep is worth its weight in gold. Well, it couldn’t be more true than whenwe’re looking at the relationship between sleep, diet and exercise. For many ofus, we hit January with iron-fast resolutions to change our diet and get ourexercise routines on track, determined (accurately or not!) to hit the summerlooking like the front-cover of a swimsuit mag. Sadly, though, many of us get amonth or so into our new programs and our stalwart resolve lies crumpledbeneath us, tossed to the side like last week’s front page news. We worked harderthan ever this year to fit it all in, even stayed up later or got up earlier and it stilldidn’t happen. Stop berating yourself over what you may feel is inherentweakness, and look to the fact that there may very likely be some keybiochemical and hormonal issues affecting your success. Numerous studiesshow that sleep deprivation results in a lot more than just a crummy attitude –obesity, diabetes, cardiovascular disease and even cancer are all linked to a lackof good quality zees.

WHAT IS CIRCADIAN RHYTHM?Circadian rhythms are complex biochemical, physiological and behavioural

processes that function on a daily clock, roughly 24 hours. They govern thesleep/wake cycles, feeding patterns and energy expenditures of all living beings,including humans. In a very strict sense, they are created endogenously (withinour bodies) but are strongly influenced by environmental cues such as light andtemperature.

By Martha Reid, ND

NaturopathListing Guide



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The control center of our circadian rhythm is a teeny area ofthe brain called the supra-chiasmatic nucleus, or SCN, housedwithin the hypothalamus (a key component of our endocrine orhormonal system). The machinery of this 24 hour clock, however,is not isolated to our grey matter, but exists within every cell ofthe body. It is auto-regulated through a complex interplay ofgenes, diet, environmental and hormonal factors, with ourhormones being what ultimately control the bottom line.

ARE OUR HORMONES CALLING THE SHOTS?Our day-to-day rhythm is governed by hormonal cycles in

perfect balance — such as cortisol juxtaposed with melatonin,leptin with ghrelin. Melatonin stands opposite cortisol in thedrumbeat of our night and day cycle. It is secreted by the pinealgland in complete darkness, which, prior to industrialized societywith its’ ample night light and evening activity, would have beenby 10 pm virtually anywhere on the globe. Melatonin functions atnight to not only regulate our sleep / wake cycle, it plays animportant role as an anti-oxidant countering the effects ofinflammation. A lack of good-quality sleep means a lack ofmelatonin resulting in greater inflammation, which is nowrecognized as a primary cause of numerous disease states. Andmost pertinent to this article, is the role inflammation plays inobesity.

Two other hormones playing a key role in weightmanagement that are also affected by sleep quantity and qualityare leptin and ghrelin. Leptin is often thought of as the ‘satiety’hormone, as it decreases appetite. Secreted by adipocytes, it isresponsible for our sense of feeling ‘sufficiently saphonsified’and is normally found in higher concentrations in the evening,which serves to curb our late-night appetite. Ghrelin, on the otherhand, is secreted by our stomach cells to increase appetite. In astudy published in the Annals of Internal Medicine when studysubjects were deprived of sleep for two days, their blood leptinlevels decreased by 18%, while their ghrelin increased by 28%.Subjects reported an increase in hunger (24%) with carbohydrate richfoods being the most craved items (32%).

KNOWLEDGE IS KEYSo now that you know it may be your chemistry not your

resolve that is failing you, the best thing you can do to rectify thesituation is get a good night’s sleep. This is truly a situation whereyou have already done enough, so tuck yourself in, for rest isbest!

Martha Reid, ND has a natural affinity for women's health and

endocrinology. She is a practicing naturopathic doctor at

Doctors' Choice Nutrition in Vancouver, BC.



By Lorna R. Vanderhaeghe, MS

If there is one thing that is thebane of a good figure and vibranthealth, it is belly fat. I am talking aboutthat stubborn extra roll around themiddle that does not seem todisappear, no matter how swift yourmetabolism, how much you exerciseor how many sit ups you do. For somepeople, belly weight means thedreaded “muffin top” that escapes overthe top of your jeans. For others,abdominal weight gain results in around, apple shape. The fat in thoselove handles also contributes toincreased blood triglyceride levels,inflammation and insulin resistance.Carrying extra weight around themiddle puts you at higher risk of heartdisease, cancers and diabetes.

So why do we gain weight? Ourhormones are the short answer.Throughout life, hormones regulateeverything from bone strength, to heartbeat, to how quickly food is utilized bythe body. Insulin is the main hormonecontributing to belly fat. Insulinproduced by the pancreas pushesglucose (sugar) into cells and thusdecreases your blood sugar levels. The

more sugar in your blood from eatinghigh-carbohydrate, high-sugar, low-protein foods, the more insulin that thehard-working pancreas must produce.Eventually, however, your cells canbecome resistant to insulin, resultingin excess insulin in the blood andelevated blood sugar that isn’t pushedinto the cells causing insulin resistancea pre-diabetic condition. Skin tags area common early sign of pre-diabetesdue to elevated insulin and bloodsugar. If elevated blood sugar is notcontrolled, Type-2 diabetes andmetabolic syndrome as well aselevated cholesterol and triglyceridesultimately result.

INSULIN-TESTOSTERONECONNECTION

In women, when insulin levelsbecome high, it also causes an increasein male hormones circulating in theblood, particularly testosterone. Wheninsulin and testosterone are elevated,women develop hormone-relatedconditions like acne, male-patternfacial hair growth (e.g. hair above thelip, on and under the chin), infertility,

CAROB EXTRACT TREATS PCOS

Polycystic ovarian syndrome (PCOS)has been a very difficult condition to treatuntil chirositol came to the rescue. In womenwith PCOS, weight gain around the hips andthighs, insulin resistance, higher-than-normalmale hormones, sometimes multiple cysts inthe ovaries and infertility due to notovulating are major components of thecondition. In multiple studies, chirositol wasfound to effectively treat insulin and bloodsugar levels, excess male hormones, weightgain and appetite in these women. Inwomen who also do not ovulate or haveirregular periods associated with insulinresistance and PCOS, chirositol is theanswer. Most women with PCOS areoverweight, but for those who are thin andhave PCOS, chirositol maintained theirnormal weight while regulating insulin andblood sugar levels while improvingovulation and menstrual cycles, andreducing excess circulating male hormones.

Skin Tagsare an Early

Sign of Pre-Diabetes

Be Your Best with

HappyHormones


and polycystic ovarian syndrome (PCOS). Chirositol has beenresearched with excellent results for the treatment of PCOS,restoring fertility, reducing weight, and halting male facial hairgrowth and acne.

NORMALIZING INSULIN AND BLOOD SUGARA unique, well-researched ingredient derived from carob

called chirositol has been involved in more than 30 publishedstudies at Virginia Medical School over the past 25 years.Research on chirositol (pronounced kur-au-sit-ol) has shownexcellent results in the treatment of insulin-resistant conditionslike Type 2 diabetes, metabolic syndrome and PCOS as well asweight loss, especially belly fat. Chirositol stimulates insulinactivity, helping to regulate glucose levels, which in turn helpsto normalize blood sugar levels. At the same time, it will notcause low blood sugar in those with normal blood sugar levels.It acts like insulin in this action. Due to chirositol’s ability toimprove the action of insulin, it thereby reduces the hightestosterone seen in women with elevated insulin and improvesconditions such as excessive weight gain around the middle andirregular ovulation or menstruation in women.

ELEVATE HAPPY HORMONESChirositol has been shown to reduce appetite and improve

serotonin, our happy hormone. Reduced serotonin or poormetabolism of serotonin is linked to increased sugar cravings.So by restoring serotonin, chirositol helps control appetite.

STRESS AND BELLY FAT When under constant stress, your adrenal glands pump out

a hormone called cortisol to help you deal with the stressorsyou are facing. Just as insulin resistance promotes weight gain,so does chronic stress because it triggers the adrenal glands toproduce cortisol. Elevated cortisol is associated with elevatinginsulin, blood sugar problems, fat accumulation, hormoneimbalances and more. Cortisol also causes our fat cells tochange structure and become resistant to fat loss. In short,cortisol makes our fat cell door slam shut and not let the fat outeven when we reduce calories and exercise. For these reasons,it is imperative to reduce stressors and to support the adrenalstoo. Adrenal support nutrients like ashwagandha, rhodiola,suma, Siberian ginseng and schizandra berries work tonormalize adrenal function.

Use chirositol daily, reduce stress, support your adrenalswith the herbs mentioned above and eat a diet designed to keepinsulin and blood sugar balanced. Make sure you have proteinat every meal, and eat good carbohydrates including dark greenvegetables and salads, along with healthy fats including extravirgin coconut butter and olive oil. Walk at least 30 minutes perday and watch that belly fat disappear.

Lorna Vanderhaeghe, MS, is Canada’s leading women’s health expert

and has been researching nutritional medicine for over 25 years. With

degrees in nutrition and biochemistry, she is the author of ten books

including her newest A Smart Woman’s Guide to Weight Loss. Visit

www.hormonehelp.com and sign up for her free monthly eletter.


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Available At Your Favourite Health Food Store

Nature’s Most Powerful Superfruits

Goji Berries Golden Berries Acai Berry Powderwww.organictraditions.com

There is perhaps no other superfruit thathas gained as much attention as the humblegoji berry. It has quickly risen to superstarstatus in main stream health and wellnesscircles. Captivated by its promise of holdingthe secret to youth and vitality, it has beentouted as “the longevity berry” that LiChing-Yuen, the famed Chinese herbalistand qigong master who reportedly lived to aripe old age of 256, consumed on a regularbasis. Although we can be easily seduced byits colourful lore and mythology, looking atgoji berries through the lens of traditionaluse and current research provides a betterunderstanding of this functional superfood.

Goji berries (Lycium barbarum and

Lycium chinense), also known aswolfberries come from the Solanaceaefamily, the same family classification astomatoes, eggplant, bell peppers and capegooseberries. This garnet red berry grows onshrubs native to China and Tibet, althoughmost commercial goji comes from centraland northern China. While many parts of theplant are used such as the roots and theleaves, the berries are the most sought afterfor their nutritional value and array ofbeneficial compounds.

Much of the interest in goji berries hasbeen on their impressive nutrient content.They contain B vitamins, vitamin C,selenium, zinc, potassium and calcium. In aquarter of a cup of dried goji berries, 20% of

the daily recommended iron, 30% of thedaily recommended vitamin A and 10% ofthe recommended vitamin C are provided inaddition to fibre and a host of protectiveantioxidants, such as zeaxanthin.

Zeaxanthin is an important carotenoidbeneficial for promoting optimal eye health,particularly of the retina and the oxidativedamage that ensues from excessive UV sunexposure. Zeaxanthin is often used todecrease the risk of age-related maculardegeneration. Other beneficial compoundsto be found in low concentrations arebetaine, plant sterols and amino acids.

In one study on a concentrated gojiberry juice administered for 14 days,participants experienced feelings of generalwell-being, improved neurological andpsychological performance, as well asimproved gastrointestinal function. On asubjective evaluation rating system,increased levels of energy, athleticperformance, sleep, focus, mental acuity andfeelings of happiness and contentment werealso noted.

Another interesting class of compoundsthat have gained attention are the uniquepolysaccharides in goji berries that compriseanywhere from 5-8% of the dried fruit.Polysaccharides are known for theirimmune-modulating ability. Enhancedimmune function and antioxidant activityhave been noted from goji berry

polysaccharide-extract treated aged mice.While the research on goji-polysaccharideisolated therapeutic extracts encompasses abroad range of benefits fromneuroprotection, to glucose control toimmune-modulation to increased endurance,consuming the dried berries on a daily basisis the best way to get a myriad of beneficialcompounds in whole food form in the ratiothat Nature intended.

Goji berries have a delightfully sweetand tangy taste that works equally well inboth sweet and savoury recipes. The easiestapplication is to add 2-4 tablespoons to yourfavourite smoothie recipe or 1-2 tablespoonsto tea. Beyond this they can be used for trailmixes, porridge, cereals, salad dressings,stews, desserts and more. Choosing a gojiberry product from a reputable company thatguarantees third party testing of pesticides isof prime importance.

Incorporating this food into your dailydiet may not hold the promise of extendinglife span beyond 200 years, but theabundance of beneficial nutrients andantioxidants known for minimizingoxidative damage and free radical stress willlead you down the right path of prevention,contributing to your longevity potential.

Renita Rietz is a health and nutrition writer whoeducates on the phytotherapeutic potential ofindigenous foods and plants for prevention andregeneration. E-mail: [email protected]

The Anti--Aging Superfruit

Goji BerryBy Renita Rietz

SUPER FOODS


healthy directions bc june/july 2013

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