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A R T H R I T I S & J O I N T C A R EA Who l i s t i c Approac h f o r Ac t i ve L i v i ng

8 N AT U R A L H E A LT H S O LU T I O N S F O R A R T H R I T I SLifestyle, Glucosamine, Chondroitin and MSM

11 P R E V E N T A N D C O N T RO L I N F L A M M AT I O NNo Pain, All Gain

3 6 A N AT U RO PAT H I C , W H O L I S T I C A P P ROAC HSeeking the Root Causes of Arthritis and Joint Pain

W I N T E R H E A LT H Be t t e r Hea l t h Du r i ng Co lde r Da ys

9 AC E T Y LC YS T E I N E ( N AC ) F O R C O L D & F LUA New Study Shows NAC Reduces the Severity of Flu

14 V I TA M I N DA Top Discovery in Medicine

15 V I TA M I N D 3 F O R I M M U N I T Y Stay Healthier this Winter with the Sunshine Vitamin

16 T H E C O L D H A R D FAC T SFight Back Against Colds and Flu with Homeopathy

2 0 H E R BA L R E M E D I E SFor Colds and Flu

N AT U R A L B E AU T YLook and Fee l You r Be s t

3 2 E A S Y, N AT U R A L C A R E F O R W I N T E R S K I N Hydration, Moisturizing, DIY Oatmeal Mask

3 3 A D N A R E PA I R , P H Y T O N U T R I E N T FAC I A L Antiaging Broccoli Phytonutrient Sulforaphane

E C O L I V I N G G r e e n H o l i d a y s !Hea l t h i e r L i v i ng i n Env i ronmen t a l Ha r mony

13 M A K I N G H O L I DAYS G R E E NApplying the Three R’s & the Three G’s to the Holidays

DECEMBER/JANUARY 2011

HEALTHYDIRECTIONSIn This Issue:

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14

16

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F I T F O R L I F EF i t ne s s Rou t i ne s and I n sp i ra t i on

2 2 I M P ROV I N G F I T N E S S W I T H WAT E R E X E RC I S E How to Water Walk, Knee Lift, Jog and March

F O O D PA S S I O N SI gn i t i ng t he Sen se s w i t h Foods and Rec ipe s

2 6 WA R M I N G C A S S E RO L E R E C I P E S Garden Vegetable Frittata

Zucchini, Tomato & Beef Casserole with Polenta Crust

Ratatouille Casserole

2 8 C O M F O R T F O O D S Thyme-Roasted Chicken with Garlic Gravy

Asparagus with Parmesan & Toasted Almonds

3 0 C R A N B E R R I E S More than a Side Dish

H E A LT H Y S TA R T SJo i n t he Jou r ney t o Be t t e r Hea l t h

18 PA S S I O N F LOW E R For Anxiety, ADHD and Drug Addiction

3 4 B E T T E R C H O I C E S F O R W E I G H T LO S S Real Foods, Refined Foods & Healthy Fats

3 5 T H E H E A LT H DA N G E R S O F D I S P O SA B L E S What’s Really in a Disposable Diaper?

3 8 T H E R M O G R A P H Y F O R B R E A S T H E A LT H Not a Replacement for Mammography

4 0 C H I RO P R AC T I C C A R E A Comprehensive Back Pain Solution

A N E W Y E A R ’ S R E S O LU T I O NMake a Re so l u t i on f o r Be t t e r Hea l t h

2 4 10 WAYS T O K E E P H E A LT H & F I T N E S S G OA L S Contemplate Why, Visualize, Low GI Foods & More

T H E PAT H T O H A P P I N E S SF i nd i ng Joy and I nne r Peace

4 2 YO GA T H E E A S Y WAY Can’t Get Out of Bed, Wake Up with AM Yoga

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6 EDITOR’S NOTE7 OUR CONTRIBUTORS

37 NATUROPATH LISTING GUIDE40 HEALTHY OPTIONS SHOPPING GUIDE41 COURSES AND EVENTS GUIDE41 CLASSIFIEDS


At Healthy Directions we offer researched

information that contributes to living

a healthy life in mind, body

and spirit, as well as, a more

Earth-friendly existence.

Healthy Directions is an independent journal produced by Cousins Publishing, six times a year.

All content is copyrighted by Cousins Publishing. ISSN 1488-6308

IMPORTANT : Always seek the opinion of your medical 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.

December/January 2011Vol. 11 No. 6

EditorCharleen Wyman

[email protected]

Advertising Sales:Jon Cousins

1-877-276-1849 [email protected]

Check out our website:

www.HealthyDirections.ca

Become a fan and read back issues on Facebook:

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Editorial:Written contributions and photos are

welcome. However, all content is subject to editorial review.

6 Healthy Directions December/January 2011

Is that a low barometric pressure change coming on

with a drop in temperature and an increase in

humidity? If so, you just may be feeling it in the

joints. For those with arthritis, low pressure systems,

usually associated with damp, rainy, or snowy

conditions, may cause joints to swell causing

stiffness, as well as, pain. The colder weather

in winter, which can also cause muscles to

stiffen may also make arthritis symptoms

feel worse.

Those stormy, cold days, keep

warm and do a little less. While you

can’t do much about the weather, there

are lifestyle choices that can be made,

which can help stop inflammation and ease

pain. Grab a cup of ginger tea, find a blanket

to keep the toes warm and curl up with our

magazine for some great wholistic advice for

arthritis from Ontario Naturopaths Vivienne

Guy, Janet McKenzie and Elvis Ali. In our Fit for

Life section this issue, we’ve also included a gentle

on joints fitness article called Improving Fitness With

Water Exercises.

When the storm passes, enjoy the outdoor beauty winter

has to offer. While outdoors, see what you can find to

decorate indoors for the holidays. Acorns, pinecones, even

stones can be displayed in bowls around the home. Deck

the halls with real holly or use garden trimmings as

decorations. Twist greenery into wreaths or garlands or

make table arrangements with greenery and brightly coloured

fruit. Apples, oranges, and cinnamon sticks can last for several weeks in an

arrangement and can be eaten or used later. Try making bows from a recycled

shirt, or making a popcorn garland. This issue Lynn Colwell and Corey Colwell-

Lipson offer more great ideas on how to make the holidays more “green”.

Once back inside warm up with one of our warming casseroles like

Zucchini, Tomato & Beef Casserole with Polenta Crust or a favourite comfort

food like Thyme-Roasted Chicken with Garlic Gravy. Over the holidays, I hope

you enjoy time with friends and/or family and have an extra helping of chicken

soup.

E d i t o r ’s N o t e

Yours in health and happiness,

Charleen Wyman, BA Journalism, BA English

Editor, Healthy Directions

[email protected]

Contributing WritersElvis Ali, ND, Ryan Ramdeo, H.BSc,

Janet McKenzie, BSN, MBA, ND,

Lynn Colwell and Corey Colwell-Lipson,

A.W. Martin, DC, PhD, RNCP, DNM,

Rahima Hirji, ND, Michèle Boisvert,

Michelle Honda, PhD,

Mark Schneider,

MaryBeth Pappas Baun,

Shamira Hudda,

Tiffany Collins, Johanna Burkhard,

Allison Tannis, BSc, MSc, RHN,

Erika Buckley, BSc, ND, Marty Newcomen,

Heather Caruso, B.Sc., DHMS, HD,

Laurie Diwakar, BA, Vivienne Guy, ND,

Alexander Mostovoy, HD, DHMS, BCCT,

Connie D’Astolfo, DC, PhD(c) and

Courtney Sunday

Miss an issue of

our magazine?

Read us on

Facebook.

Look us up as:

Healthy

Directions

Magazine

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OUR CONTRIBUTORS

Rahima Hirji, ND has a practice at Target Therapeutics inKitchener where she enjoys working with pediatric patientsand has a special interest in womens’ health, infertility andautoimmune diseases. Visit: www. targettherapeutics.com orcall 519-593-2354.

Elvis Ali, BSc, FIACA, D.Hom, ND graduated with a B.Sc.(Biology) in 1979 and received his ND degree from theCanadian College of Naturopathic Medicine in 1987. Heregularly publishes papers, has written and co-authoredseveral books, conducts lectures internationally, and hasappeared on a number of radio and TV shows.

Erika Buckley, BSc, ND can be found at her clinic, AquaVitalis Naturopathic. She provides family-focussed healthcareto the entire Durham Region with practices in Whitby and PortPerry. Please visit her website and health blog atwww.aquavitalis.ca or give her a call at (905) 666-3826.

Vivienne Guy, ND is the clinic owner of KilbornNaturopathic & Wellness Centre in Ottawa where she leads ateam of healthcare professionals. They have vast experiencein addressing the health needs of all ages, from pre-conception, pregnancy, birth, children to teenagers, adults andsenior adults. E-mail: [email protected] or call 613-738-8000. Visit: www.KilbornWellness.com.

Michèle Boisvert is a pharmacy graduate of the University ofMontreal. She holds a diploma in Homeopathy from the Écolede Mosane, in Belgium, and has attended homeopathicseminars in France and Switzerland with renowned Europeanspecialists. She was the first woman to open a drugstore inQuebec and was the owner of a medical clinic. Michèle is theauthor of several books on homeopathy, including Healthy...Naturally.

Allison Tannis, BSc, MSc, RHN is a nutritional scientist,author and leading health educator in nutrition and naturalmedicine. Allison is a Nutritional Consultant working insouthern Ontario and the author of four books including best-seller Probiotic Rescue (Wiley, 2008) and Feed Your SkinStarve Your Wrinkles (Fairwinds, 2009). Allison is dedicatedto converting the language of health science into fun, easy-to-understand terms.Visit: www.allisontannis.com.

Healthy Directions December/January 2011 7


Natural Health Solutions for Arthritis

By Elvis Ali, ND

There are many types of arthritis and

related conditions, which can affect any

joint in your body, along with the

surrounding tissues. Arthritis means joint

inflammation, which presents as redness,

swelling, heat and pain. "Arth" refers to the

joints, and "itis" refers to inflammation and

the resulting symptoms, such as, stiffness,

swelling, pain and/or deformity, which can

substantially reduce quality of life.

According to statistics Canada, last year

there were 15.2% of Canadians 12 years and

older diagnosed with arthritis. As one ages,

there is a greater chance of developing

osteoarthritis.

Osteoarthritis (OA) is more common

than rheumatoid arthritis (RA). OA results is

the progressive deterioration of the joint

cartilage which eventually leads to the

cartilage becoming worn out, allowing the

bones underneath to rub against each other

causing pain and swelling. Rheumatoid

arthritis (RA) is a type of collagen disease

which gradually results in decreased range

of motion, pain and stiffness due to joints

becoming swollen, painful and inflamed.

RA tends to affect the entire body with

inflammation occurring symmetrically in

the body and can begin as early as age 30.

Determining the cause of arthritis is

difficult since there are several contributing

factors. Major risk factors include age, being

overweight, genetics, previous injuries, and

highly demanding physical jobs, such as,

construction. There are of course various

drugs prescribed by doctors and, in some

cases, surgery may be necessary to help with

arthritis depending on its severity. To

prevent the condition from advancing there

are certain lifestyle factors to consider, in

addition to using natural supplements.

SUPPLEMENTS FOR JOINT CAREThere are a variety of natural products

for you to supplement with to help ease your

arthritic symptoms. Glucosamine is a

compound found naturally in the body and is

made from glucose and the amino acid

glutamine. Since the body's natural

LIFESTYLERECOMMENDATIONS

Exercise on a regular basis. This may achieve natural arthritis pain relief.

Start slowly and gradually build up duration and intensity as your

fitness levels increase.

When appropriate use hot and cold compress on affected joints.

Diet can affect health and certainfoods may trigger or worsen

inflammatory conditions. Foods highin saturated animal fats and the

nightshade family may lead to jointand tissue inflammation. Try to avoidred meat, tomatoes, white potatoes

and red peppers. Substitute with fish,such as, tuna and salmon.



By Ryan Ramdeo, H.BSc.

Stress, fatigue and poor nutrition are all factors that can lead to a weakened

immune system. However, during the cold winter months, the immune system is

compromised even more causing greater susceptibility to colds and flu. Before you

start to sneeze and congest, consider this. In a recent 2010 study published by the

Journal of Biochemical Pharmacology, it was found N-acetylcysteine (NAC) reduced

the severity of the common flu and inhibited the spread of it. Long-term treatment with

NAC during the cold-season also appears to significantly reduce the frequency and

severity of the common flu in elderly subjects (S De Flora et al, Eur Respir, 1997).

WHAT IS N-ACETYLCYSTEINE (NAC) AND WHICH FORM IS BEST?N-acetylcysteine (NAC) is derived from the amino acid cysteine and is the

precursor to the essential antioxidant glutathione. NAC is used to support a healthy

immune system and good respiratory function. NAC is extremely well tolerated and

safe.

NAC may become oxidized when exposed to air, specifically in an open bottle of

capsules. It is important to protect NAC from degradation and oxidation. When NAC

is oxidized it will not be able to produce glutathione, the antioxidant responsible for

reducing inflammation in the respiratory tract. A novel alternative to NAC capsules are

effervescent tablets that dissolve and fizz when placed in water. Effervescent tablets

provide an alternative for those who have difficulty swallowing capsules and allow for

better and quicker absorption. Solid capsules of NAC are dissolved gradually in the

stomach and depending on the individual physiological factors capsules may not fully

dissolve and cause irritation on the mucous membrane of the stomach. Effervescent

tablets allow for an even distribution of NAC.

The flu can cause great discomfort. Boosting the immune system with NAC can

offer a source of protection against cold and flu during the cold winter months.

For more information, ask your naturopath. Courtesy of BioAdvantex Pharma Inc.

Visit: www.pharma-nac.com or call 1-888-550-5350.

References:1) Geiler, Janina et al., N-acetyl-L-cysteine (NAC) inhibits virus replication and expression of pro-

inflammatory molecules in A549 cells infected with highly pathogenic H5N1 influenza A virus.

Biochemical Pharmacology, Volume 79, Issue 3, 1 February 2010, Pages 413-420

2) S De Flora, C Grassi, L Carati: Attenuation of influenza-like symptomatology and improvement of

cell-mediated immunity with long-term N-acetylcysteine treatment. Eur Respir J 1997, 10:1535-41.

glucosamine is used to make and repair joint

cartilage, taking glucosamine as a nutritional

supplement is thought to help repair damaged

cartilage by augmenting the body's supply of

glucosamine. It helps to relieve joint pain

associated with osteoarthritis, protects

against the breakdown of cartilage and helps

to maintain healthy cartilage.

Glucosamine is often combined with

chondroitin sulfate, a molecule naturally

present in cartilage. Chondroitin gives

cartilage elasticity and is believed to prevent

the destruction of cartilage by enzymes. It

helps to relieve joint pain associated with

osteoarthritis and relieve pain associated with

osteoarthritis of the knee.

Methylsulfonylmethane, or MSM, is

another option. It is a naturally occurring

sulfur compound found in fresh fruits and

vegetables, milk, fish, and grains. MSM

helps to relieve joint pain associated with

osteoarthritis.Elvis Ali, ND graduated with a B.Sc. (Biology) in

1979 and received his ND degree from the Canadian

College of Naturopathic Medicine in 1987.

References:1) Arthritis, 2009 Statistics Canada (Internet)

(Cited on October 8th, 2010) Available at

http://statcan.gc.ca

2) Dorlands Medical Dictionary: Osteoarthritis.

(Internet) (Cited on October 8th, 2010) Available

at: www.mercksource.co

3) Dorlands Medical Dictionary: Osteoarthritis.

(Internet) (Cited on October 8th, 2010) Available

at: www.mercksource.com

4) University of Maryland Medical Center.

Osteoporosis. (Internet) (Cited on September 11,

2008). Available at: http://www.umm.edu

5) Public Health Agency of Canada. (Internet)

(Cited on October 8, 2010) Available at:

http://www.phacaspc.gc.ca

6) Kelly GS. The role of glucosamine sulfate and

Chondroitin sulfates in the treatment of degenerative

joint disease. Alter Med Rev. 1998;3(1):27-39.

NAC for Colds & Flu


How many times have you heard the expression “Nopain, no gain”? It’s a misleading statement. Pain issupposed to be protective – it warns us that something iswrong. Ignoring pain puts us at risk of worsening whateverinitially caused the pain to begin with.

There are many causes of pain, but one of the mostcommon is inflammation. Inflammation is the body’sresponse to injury or irritation, characterized by pain,swelling, heat, redness and loss of function. The painsubsides as the inflammation diminishes.

When inflammation occurs, white blood cells releasechemicals that are intended to eliminate whatever iscausing the irritation. This increases blood flow to the area,resulting in warmth and redness. Some of the chemicalsalso cause swelling. Pain results when the inflammatoryprocess causes nerve endings to be stimulated.

The activities of the white blood cells and other cellsof the body are coordinated through the release ofmessenger chemicals called cytokines. Many anti-inflammatory agents target the production or activity ofcytokines to reduce inflammation.

Most chronic health conditions, such as, arthritis, areassociated with inflammation to some degree.Inflammation even seems to play a role in illnesses youwould not think of at first, like atherosclerosis (hardeningarteries) and heart disease.

Given how common inflammation is, and the widearray of health concerns to which it can contribute, it justmakes sense to prevent inflammation from becomingchronic and to minimize or reverse it when it alreadyexists. Nature provides us with many options.

Prevent and Control InflammationNo Pain, All Gain

ChooseYour OwnAdventure!


By Janet McKenzie, BSN, MBA, ND



NATURAL ANTI-INFLAMMATORIESMSM (methylsulfonylmethane) is a naturally occurring

compound that is found in fruits and vegetables, especially in greenplants and certain kinds of algae. MSM has been shown to inhibitintrinsic inflammatory chemical signals (cytokines). MSM is alsoinvolved in the metabolism of certain amino acids, which are thebuilding blocks for proteins that may be required for tissue repair.

Ginger, a culinary spice popular throughout Asia, countersinflammation by suppressing two intrinsic chemicals that have pro-inflammatory effects: cyclooxygenase-1 (COX 1) andcyclooxygenase-2 (COX 2).

Curcumin, a relative of ginger, is a constituent of the spiceturmeric, a key ingredient in curry. It has antioxidant and anti-inflammatory properties. In fact, it seems to inhibit cyclooxygenase-2, but without the side effects common to the COX 2 inhibitor classof drugs.

Cat’s Claw, also known as Uncaria tomentosa, is a woodyjungle vine found in South and Central America. Its name is derivedfrom the claw-shaped thorns that protrude where its leaves arisefrom the stem. It affects inflammation by influencing cytokineproduction and the behaviour of white blood cells.

Rehmannia glutinosa is sometimes called Chinese foxglove.The plants are grown for their large flowers in ornamental gardensthroughout Europe and North America. Medicinally, rehmannia alsoaffects inflammation by interfering with cell adhesion molecules.Cell adhesion molecules are surface proteins that are involved in theinteraction between inflammatory/immune cells and other cells likethose in skin or mucus membranes.

Yucca is also known as Adam’s needle and Joshua tree. Yuccasare widely grown as ornamental plants and bear edible parts,including fruits, seeds, flowers, flowering stems and roots. Yuccainhibits the pro-inflammatory COX 1 and COX 2 enzymes.

Peppers are grown around the world for culinary andornamental purposes. Various species of peppers have medicinalproperties: some are stimulants, some are sedatives and some areanti-inflammatory. Piper kadsura, also known as Japanese pepper, isa variety that is being researched for its anti-inflammatory activities.It has constituents that have a particular affinity for inflamednervous tissue, which may make it valuable for reducing pain.

Angelica is a type of herb used for flavouring and medicinalpurposes. There are about 60 species of angelica. Angelica

pubescens has a long history of use in traditional Chinese medicineand has been researched for its inflammation-reducing potential,which seems to relate to COX 1 inhibition.

CONTROL AND PREVENT INFLAMMATIONWatch your diet. Highly processed foods (deli meats, chips with

artificial flavours and other junk food) or foods that are highlyallergenic, such as, wheat, dairy, eggs, soy and nuts) have thepotential to trigger inflammatory processes. Follow a diet of wholeunprocessed foods, and rotate your intake of highly allergenic foods;so, you’re not always eating the same things every day.

Hydrotherapy helps. Inadequate hydration can trigger aninflammatory response in tissues when the body tries to hold on toall the water it has. Make sure you stay adequately hydrated bysipping fluids throughout the day, aiming for at least 8 glasses of

water daily. Exposing inflamed areas to alternating sprays of hot (90seconds) and cold (30 seconds) while in the shower can be veryhelpful too.

Adequate exercise helps to flush out inflammation-inducingtoxins and balances the immune system. Exercise also reducesinflammation directly by modulating cytokine levels. The bottomline, diet and lifestyle measures, along with appropriate botanicalsupport, can greatly reduce the pain and damage caused byinflammation.

References1) Yoon Hee Kim, Dae Hwan Kim, et al. “The Anti-inflammatory Effects ofMethylsulfonylmethane on Lipopolysaccharide-Induced Inflammatory Responses inMurine Macrophages”, Biol. Pharm. Bull., Vol. 32, 651-656 (2009).

2) Richmond VL. Incorporation of methylsulfonylmethane sulfur into guinea pigserum proteins. Life Sci 1986;39:263-8.

3) Reinhard Grzanna, Lars Lindmark, Carmelita G. Frondoza. Journal of MedicinalFood. Summer 2005, 8(2): 125-132.

4) Zhang F, et al. Curcumin inhibits cyclooxygenase-2 transcription in bile acid- andphorbol ester-treated human gastrointestinal epithelial cells. Carcinogenesis 1999.

5) Ajay Goel, et al. Curcumin as ‘Curecumin’: From kitchen to clinic, BiochemicalPharmacology, Volume 75, Issue 4, 15 February 2008.

6) Piscoya J, et al. Efficacy and safety of freeze-dried cat’s claw in osteoarthritis ofthe knee. Inflamm Res 2001.

7) Wurm M, et al. Pentacyclic oxindole alkaloids from Uncaria tomentosa inducehuman endothelial cells. Planta Med 1998.

8) Lisa Allen-Hall, John T. Arnason, Pablo Cano, Robert M. Lafrenie, Uncariatomentosa acts as a potent TNF-[alpha] inhibitor through NF-[kappa]B, Journal ofEthnopharmacology, Volume 127, Issue 3, 17 February 2010.

9) CH Chen, et al. ML Hu Acteoside and 6-O-Acetylacteoside Downregulate CellAdhesion Molecules Induced by IL-1β through Inhibition of ERK and JNK inHuman Vascular Endothelial Cells. J. Agric. Food Chem., 2009.

10) Wenzig EM, et al. Influence of Phenolic Constituents from Yucca schidigeraBark on Arachidonate Metabolism in Vitro J. Agric. Food Chem., 2008.

11) Kim KH, Choi JW, Ha SK, Kim SY, Lee KR Neolignans from Piper kadsuraand their anti-neuroinflammatory activity. Bioorganic & Medicinal ChemistryLetters Volume 20, Issue 1, 1 January 2010.

12) Chen YF, Tsai HY, Wu TS. Anti-inflammatory and analgesic activities fromroots of Angelica pubescens. Planta Med. 1995.

13) Schneider I, Bucar F. Lipoxygenase inhibitors from natural plant sources.Part 1: Medicinal plants with inhibitory activity on arachidonate 5-lipoxygenase. Phytotherapy Research 2005.


Applying the 3Rs – reduce, reuse andrecycle – and/or the 3Gs – good for people,good for communities, good for the planet –to your holiday celebrations, is the easiestway to figure out how to bring a little moregreen into them, both in terms of eco-friendliness and your wallet! As you’replanning your holidays, simply look at eachaspect – food, décor, gifts and activities –from an eco-standpoint.

THE BIG FAMILY MEAL• Reduce the amount you purchase. NorthAmericans toss 15-25% of the food we buy!• Use glass containers to send home leftovers,or decorate empty clear jars. Fill with layers ofdifferent beans, stones or led lights and use asdécor.• Recycle paper from packaging. Better yet,buy in bulk to avoid as much packaging aspossible.• Good for people = healthier choices. Chooselocal and organic when available.

THOUGHTFUL GIFT GIVING• Reduce the number of gifts you purchase.Most children are happy to receive one or twothings they really love.• Reuse by swapping. New-to-them toys andother gifts pass muster for kids.• Good for the planet toy choices include thoseusing sustainable materials, organic cotton,hemp and other renewable resources.• Fair Trade items ensure people who madewhat you are purchasing are paid and treatedfairly.

ECO DECORATING• Reuse by borrowing items from nature andgiving them new life as décor, then returningthem post-celebration. • Reduce the number of new décor items youbuy.• Good for people means (among many otherthings), choosing a tree that has not beendoused in chemicals, burning candles madefrom beeswax instead of petroleum, usingpower-saving LED lights, and avoidingplastic décor.

FREE OUTDOOR FUN • Good for the planet activities get ourfamilies out into nature and nurture ouradmiration of the everyday. Set up a treasurehunt. • Reusing all sorts of things can result in afun-for-everyone game. Divide the group intotwo or three teams. Put items you own into acouple of boxes – cardboard tubes, balls of allsizes, old CDs, mugs, books. Then have eachteam make up a game using the items in theirboxes (don’t have to be the same items) –including any rules. Each team challenges theothers to play their game.

Pick and choose what will work for youand your family. Remember to have fun and,that small steps add up!

Lynn Colwell and Corey Colwell-Lipson aremother and daughter, authors of Celebrate Green!Creating Eco-Savvy Holidays, Celebrations andTraditions for the Whole Family and founders ofGreen Halloween. You can reach them at:www.CelebrateGreen.net.

ECO LIVING

Making HolidaysGreener

By Lynn Colwell and Corey Colwell-Lipson




I felt like John the Baptist in the 1980’s screaming in thewilderness when modern medicine was telling everybody to get outof the sun. Dermatologists were especially outspoken on soundingthe alarm about skin cancer and its link to sun exposure.

As a matter of fact, the weather networks in North Americastarted a new trend by telling their viewers that “Todays UV indexis…” indicating that the sun had now become public enemy #1.Since then, study after study has confirmed two things about NorthAmericans: they do not get enough vitamin D3 and vitamin D3 isessential for our health.

CANCER DEATHSEvery year approximately 8,000 people in the USA and Canada

die of skin cancer. Now every death is significant and I certainly donot want anyone to die needlessly. However, for every death thatoccurs from skin cancer (melanoma), 200 deaths occur due to a lackof Vitamin D3.

A recent study noted that a person who has normal Vitamin D3levels in their body were 26% less likely to not die from any disease.Do you understand the significance of this study? This is probablymore important than the discovery of antibiotics by Pasteur. VitaminD3 has been shown in studies to literally kill cancer cells and inhibitcancer proliferation by decreasing blood supply to the cancer site.

Another recent article out of Germany stated that 40 billion ayear could be saved if the government would make Vitamin Davailable to their population. The Canadian government states that17 billion dollars a year would be saved if Canadians would stock upon the sunshine vitamin!

VITAMIN D NOT JUST FOR BONESFor years Vitamin D was thought only to be important in

maintaining healthy bones. I remember my grandmother giving mecod liver oil so that I wouldn’t get rickets (a bone disease). What mygrandma didn’t understand is that vitamin D is essential for almostevery organ in your body. Vitamin D boosts the immune system,promotes heart, brain and bowel health.

GET TESTEDI believe that it is very important for adults to get their Vitamin

D levels checked. Ask your doctor for a d-hydroxy Vitamin D test.This test could save your life.

A.W. Martin, DC., PhD., R.N.C.P., D.N.M., is a clinical nutritionistpracticing in Sudbury, Ontario. He is the author of several books including“Energy Robbers and the Fatigue Cure” and “Medical Crisis-Secrets YourDoctor Won’t Share with You”. He is the host of a popular open line RadioShow “The Doctor Is In” heard in Sudbury, North Bay, Elliot Lake andManitoulin Island. His website is www.martinclinic.com.

By A.W. Martin, DC., PhD., R.N.C.P., D.N.M.

VITAMIN D3deficiency haslinks to:

• Obesity• Type 2 diabetes• High blood pressure• Depression• Psoriasis• Fibromyalgia• Kidney stones• Osteoporosis• Neuro degenerative

diseases including alzheimer’s and dementia

• Cancer – especially prostate, breast & colon

• Poor immune function

Vitamin D3

A Top Discovery in Medicine

Vitamin D3


Vitamin D3 for Immunity

Research has been showing vitamin D deficiency can berelated to all kinds of health conditions from autoimmunedisorders to depression and cancer. But of particular importance atthis time of year is its association with immune function. Moreand more studies are finding that vitamin D can help increase ourimmunity. Vitamin D increases immune function by modulatingthe body’s defenses against viruses and bacteria and increasing thebody’s production of antimicrobial peptides. These peptides thenrapidly destroy the cell walls of bacteria, viruses and fungiprotecting us from infection. People with the lowest blood vitaminD levels reported more significant cases of cold and flu than thosewith higher levels of vitamin D blood levels.

CANADIANS ARE OFTEN DEFICIENT IN WINTERVitamin D is predominantly produced by our skin. But in

order to produce it, we need to be exposed to the sun. Often, wedon’t make a fraction of what we need due to our decreasedexposure to the sun and our increased use of sunscreen. Canadiansare at particular risk of vitamin D deficiency since we live in thenorthern hemisphere and our exposure to sunlight is significantlyreduced, especially in the fall and winter.

HOW TO GET THE SUNSHINE VITAMINAlthough your body will not be able to produce enough

vitamin D to support your immune system in the fall and winter,ensure adequate levels by consuming foods rich in vitamin D andby taking a vitamin D supplement. Foods rich in vitamin Dinclude eggs, fortified milk and cheeses, and fish sources likesalmon, mackerel and sardines. However, it will be difficult to getsignificant amounts from your diet. The best way to ensure enoughvitamin D, especially at this time of year, is to take a supplement.

When choosing a supplement, ensure taking the right form ofvitamin D. There are two primary types of vitamin D. Vitamin D2,or ergocalciferol, is made by invertebrate species and plants whenthey’re exposed to direct sunlight. Vitamin D3, or cholecalciferol,is made from precursors found on the skin surface of vertebrates,including humans, when sun strikes the skin’s surface and hasbeen shown to be more effective at raising blood levels of vitaminD3. To determine what dose is best for you, it is important toconsult your health care practitioner but in general, I recommendat least 1000 IU (international units) to all my adult patientsthroughout the winter months.

Rahima Hirji, ND is a Naturopathic Doctor at Target Therapeutics inKitchener. She has an eclectic practice where she enjoys working withpediatric patients and has a special interest in weight loss, womens’ healthand infertility. Check out her website at www. targettherapeutics.com orcall 519-593-2354.

Vitamin D3 for Immunity

By Rahima Hirji, ND


Is chicken soup really good for a cold? Do youcatch a cold because you get cold feet? Do you feed a

cold and starve a fever? Science is proving there maybe truth to old wives’ tales about colds and the flu.

IS CHICKEN SOUP GOOD FOR COLDS?

Research conducted at the University ofNebraska Medical Center in the US hasshown what mothers have known forcenturies. When scientists put chicken soup

to the test, they discovered it helps relievecold and flu symptoms by acting as an anti-

inflammatory. It does this by helping tobalance the number of the body’s immune

system cells involved in the inflammatoryresponse. If too many flu fighters are released

when under attack by viral infections like colds,they can stimulate mucous, which causes coughs

and stuffy nose. This may explain why the boiled extractof chicken eases the misery of cold and flu symptoms.

A UNIQUE WAY TO TAKE YOUR SOUPOne of the most commonly used homeopathic

remedies is called Anas barbariae hepatis et cordisextractum – a diluted preparation made with anextract of the liver and heart of a duck. In France,people have been arming themselves with thismedicine to fight the flu for generations. Sincechicken soup is a broth of the organs of the chickens,this may be why Anas barbariae hepatis is effective.It is “duck soup!”

Though numerous scientific studies have beenpublished in journals documenting this homeopathic

medicine’s effectiveness, scientists aren’t sure how itworks. Anas barbariae hepatis seems to relieve aching,

fever, headache, stiffness, shivers, cough, runny nose andcongestion. It was discovered by Dr. Joseph Roy, a Frenchphysician, during the Spanish Flu in 1917. Perhaps he tookhis inspiration from his mother’s flu-fighting soup recipe –he chose a type of duck, which French cooks use to extractingredients for the medicine.

By Michèle Boisvert

The Cold Hard Facts

Fight Back AgainstColds and Flu




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DO YOU GET A COLD BECAUSE YOU GET COLD FEET?Researchers that used to dispute the “you get a cold because you get cold” theory now

believe it may be true. A virus usually enters your body through your skin, nasal passages andthroat, called your “first line of defense.” When the temperature drops, like in winter, themembranes in your nose dry up and crack enabling the virus to enter easier. That means youshould make sure to keep warm and dry, and keep your skin moisturized. If you do feel in theearly stages of catching flu, or the “mucous membranes” in your nose are getting dry, takesafe, effective natural remedies to prevent it from getting worse. The homeopathic medicine,Anas barbariae hepatis, can be taken in the early stages, as soon as, the first symptoms of acold appear, which include lack of energy, shivers, a runny nose, scratchy throat, or muscularpain. If you usually get flu at certain times, such as, during a stressful work load, or if youlike to enjoy the outdoors when it’s cold or rainy, taking it for prevention has also been provento reduce symptoms.

DO YOU FEED A COLD AND STARVE A FEVER?When you have a high fever during the flu, you don’t feel like eating. That may be

because your body inherently tries to conserve energy to fight the virus rather than using it todigest food. Keep yourself nourished by taking lots of fluids including chicken soup, freshjuices, and lemon and honey in water. Since your appetite will wane, take supplements, aswell, to increase vitamin and mineral intake. And, take homeopathic medicines, such as, Anasbarbariae hepatis, which won’t leave a bad taste in your mouth like some remedies (whichcan curb your taste for food even further), have no side effects, are safe for children and theelderly, and will not interact with medications.

Michèle Boisvert is a pharmacy graduate of the University of Montreal. She holds a diploma in Homeopathyfrom the École de Mosane, in Belgium. Michèle is the author of several books on homeopathy, including“Healthy... Naturally”. For more information about Homeocoksinum visit: www.homeocan.ca.

DEFEND YOURSELF AGAINST COLDS & FLU

Keep warm and dry, and keep your skin moisturized. If you do feel in the early stages of catching flu, or the “mucous

membranes” in your nose are getting dry, take safe, effective natural remedies to help prevent it from getting worse.



Passionflower is one of the most researched herbs with a longhistory in traditional medicine and in recent times has integrated intoclinical procedures. Living in a time where anxiety is a constantcompanion to so many, passionflower has found its place as ahealing agent, helping to re-establish inner harmony.

Passionflower is indigenous throughout South and NorthAmerica, favouring tropical areas. There are over 500 species of thiswoody vine that bears impressive large white flowers with a pinkand purple centre. The parts used in herbal medicine include thevine, leaves and stem. Passionflower has traditionally been used asa sedative and for gastrointestinal complaints. Currently, itstherapeutic use has reached into the areas of: congestive heartfailure, anxiety, asthma, insomnia, seizures, hysteria, ADHD,alcohol and drug withdrawal, antibacterial agent, infections, chronicpain, high blood pressure, menopausal symptoms and cancer. Today,passionflower is primarily used for its sedative and anxiety relievingeffects, either as a single herb preparation or in combination withother plant extracts.

ACTIVE PLANT CONSTITUENTSThe active components found within passionflower are

comprised mainly of three groups of chemicals: alkaloids,glycosides and flavonoids. Other key elements include the presenceof antibacterial compounds, passicol and cyanogenic glycosides.The harmane indole alkaloids are another key feature ofpassionflower. Through scientific research, this group of alkaloidshave demonstrated antispasmodic activity and the ability to lowerblood pressure. The flavonoid portion in this species is estimated at3%. Passiflora incarnate has been found to contain the highest

concentration of these active properties by comparison. Naturallyoccurring serotonin and the chemical maltol are present inpassionflower, which has documented sedative and calming effects.Research also supports the enhancing effects of passionflower whencombined with other plant extracts such as St. John’s wort.

ANXIETY RELIEFA well known double blind study published in the Journal of

Clinical of Pharmacy and Therapeutics, took place over a four weekperiod where individuals suffering from anxiety attacks wereintensely scrutinized. The comparison of passionflower to acommonly prescribed sedative drug, showed the extract ofpassionflower to be equally effective by the end of the four weekperiod. The advantage of passionflower showed in contrast of lesserside effects overall including daytime and job restrictions comparedto the drug (Akhondzadeh et al, AJ Clin Pharm Ther, 2001).

ADHDA comparative study involving children diagnosed with ADHD

examined the effects of passionflower to the commonly prescribedstimulant drugs over an eight week period. The outcome showedsimilar effectiveness in treating ADHD with fewer side effects in thepassionflower group.

ANTI-MICROBIAL ACTIVITYPassicol is an antibacterial and antifungal agent produced by the

Passiflora plant species. Researchers such as Britto (2001), Afolayanand Meyer (1997) and Balakrishna (2000), all confirmed that theplants extracts exhibited anti-bacterial activity when tested against

The Calming and Healing Benefits of

Passionflower

By Michelle Honda PhD


known pathogenic bacterial strains such asStreptococcus, V. cholerae, Bacillus cereus,Escherichia coli, Pseudomonas putida andAeruginosa, Shigella flexneri, fungus andyeasts.

DRUG ADDICTIONA 14-day, double-blind study of 65 men

afflicted with opiate (heroin) addiction,compared the effectiveness of passionflowerin combination with and as a stand aloneremedy to a drug routinely used to assistnarcotic withdrawal. Passionflower whenpartnered with the drug was successful by asignificant margin at relieving the emotionalaspects of withdrawal symptoms comparedto the drug alone (Akhondzadeh S et al, JClin Pharm Therapy, 2001). These findingswere particularly important since it is theemotional symptoms which stop theprogress of individuals completing theirdrug treatment program.

PRE-SURGERY ANXIETYPassiflora incarnate significantly

reduced anxiety when administered to 60patients - 90 minutes prior to surgery in aplacebo controlled trial, supervised by(Movafegh, A. et al, Anesth Analg, 2008).

Passionflower is a well researched herbas indicated by Germany’s rigorousCommission E by approving its use fornervous restlessness and the British HerbalCompendium approved the use ofpassionflower for restlessness, sleepdisorders, nervous stress and anxiety.

To live a life of tranquility without anystressors, for most of us only happens whenwe are day dreaming. Regardless of the formwith which stress appears, sometimes thebody’s coping mechanisms cannot sustain ahealthy balance. Left unchecked, the entirebody becomes affected. During such times,the body initiates a constant state ofreadiness, which often leads to exhaustion.As we seek out help, a step toward serenityjust may be in the form of a woody vine,bearing unusually striking flowers calledpassionflower.

Michelle Honda, PhD is a holistic doctorpracticing at Renew You Holistic Health locatedin Ancaster Meadowlands. In addition to herdoctorate, she holds an advanced degree innutrition (RNCP), is a Master Herbalist and anIIPA Certified Iridologist. Visit her website at:www.renewyou.ca and www.michellehonda.com.Call: (905) 304-0111.

References1) Akhondzadeh A, et al. 2001 Passionflower in thetreatment of generalized anxiety: a pilot double blindrandomized controlled trial with Oxazepam. J ClinPharm Ther 26:363-367.

2) Krenn L 2002. Passionflower (Passifloraincarnata L.)- a reliable herbal sedative. WienerMedizinische Wochenschrift 152: 404-406

3) Akhondzadeh, D. Mohammadi, M, Momeni F,2005. Passiflora incarnata in the treatment ofattention deficit hyperactivity disorder in childrenand adolescents. Therapy 2:609-614.

4) Von Eiff M, Brunner H, Haegeli A, et al.Hawthorn/passionflower extract and improvement inphysical exercise capacity of patients with dysponeaclass 11of the NYHA functional classifications. ActaTherapeutica 1994

5) Natarajan D, et al, 2005. Anti-bacterial activity ofEuphorbia fusiformis-a rare medicinal herb. J.Ethnopharmacol.

6) Akhondzadeh S, et al 2001 Passionflower in thetreatment of opiates withdrawal: a double-blindrandomized controlled trial. J Clin Pharm Ther.

7) Movafegh A, et al, 2008. Preoperative oralPassiflora incarnata reduces anxiety in ambulatorysurgery patients: a double-blind controlled study.Anesth Analg 106:1728-1732.

8) Blumenthal M, 1998. The Complete GermanCommission E Monographs. Therapeutic Guide toHerbal Medicines. Austin: American BotanicalCouncil.

9) British Herbal Medicine Association. 1996.British Herbal Pharmacopoeia(BHP). Exeter, UK.




SINUSGarlic

ECHINACEA Elderberry

Andrographis

take care

If there’s one thing we all have in common that we’d rather not,it’s experience with the common cold. All of us have gone throughthe coughing, sneezing, nasal congestion and general misery of thisupper respiratory tract viral infection at one point or another. Sincecold viruses generally thrive better in colder temperatures, many ofus in the Great White North will undoubtedly experience a coldagain this winter, if not several. But although everyone is familiarwith the common cold, the majority of the population has a verylimited view of how best to deal with one. The typical first reactionis to reach for the bottle of cough syrup or some other over-the-counter medication. But, there are other healthier ways to preventand treat the common cold, using traditional herbs and botanicals.

The problem with drugs and over-the-counter cold remedies isthat they only cover up the symptoms of the cold. They do nothingto improve the immune system or battle the underlying infection. Infact, certain drugs promoted as cold-relievers like aspirin actuallydeplete and inhibit the body’s absorption of key immune-supportingnutrients like vitamin C. By contrast, numerous herbs like echinacea,astragalus and goldenseal support and strengthen the body’s immunesystem resistance to cold and flu viruses. Echinacea and astragaluspromote the production of white blood cells, essential for fightingoff viral infections, while goldenseal has antibiotic properties toward off secondary bacterial infections, and tonic properties toprotect the mucous membranes of the nose and upper respiratorytract.

Oil of oregano is another powerful immune defender withpotent anti-viral activity. The ancient Greeks used this herb to treata variety of bacterial and viral infections, and today it remains oneof the best natural remedies for the prevention and treatment ofcolds. Garlic, well-known for being a natural antibiotic, is also apowerful immune system enhancer that has demonstrated the abilityto reduce the frequency and severity of colds in clinical trials. Animpressive but lesser-known herb for cold support is Andrographispaniculata, an Asian herb that contains valuable immune-modulating compounds called andrographolides. Andrographis hasbeen shown to significantly improve cold symptoms when takenwithin 72 hours of their onset, and there is preliminary evidence thatsuggests this herb can decrease the risk of developing a cold byapproximately 50% when taken prophylactically for an extendedperiod of time.

Elderberry is also an ideal herb for the treatment of colds andflus. It relieves coughs and congestion and helps any conditionwhere catarrh (inflammation of the mucous membranes) is present.It also alleviates cold-related headaches and can help to lower afever through its ability to promote sweating.

Myrrh is another anti-catarrhal and antimicrobial herb withimmune-activating properties. It is valuable in the treatment ofbronchial congestion, as is Melissa (also known as lemon balm).Melissa is rich in antioxidant flavonoid compounds that protect cellwalls against foreign substances like bacteria and viruses. For this

By Mark Schneider

Herbal Remedies for

Cold and Flu



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reason, it is also wise to consume other antioxidant-rich herbs likegreen tea and ginger during the cold and flu season.

Eucalyptus oil, a popular ingredient in topical decongestantsand cough suppressants, also helps to clear the airways and reducerespiratory tract inflammation when taken orally. Peppermint oil, theconstituents of which are often included in nasal decongestants, is

also valuable for treating cold symptoms and respiratory infections. So, while the colder weather may present a challenge to our

immune systems this winter, we should keep in mind that MotherNature also provides us with many herbal treasures to support ourhealth throughout the season.

Courtesy of Advantage Health Matters.



FIT FOR LIFE

Exercise on a regular basis, including water workouts, enhances your overall health andwell-being. Water exercise boosts your ability to achieve these results in greater comfort andwith the joy and exhilaration that you can experience in an aquatic environment.

People whose goals include building cardiorespiratory endurance, improving strengthand flexibility, improving or maintaining body weight and composition, or rehabilitating orpreventing injuries can benefit from water exercise. Highly fit individuals delight in theopportunity to gain high-intensity cross-training by working out in the low-impact, high-resistance environment of water.

Athletes improve performance while minimizing risks. People who want to managetheir weight enjoy the chance to burn more calories in less time, with less risk of injury tothe joints and the back. Pregnant women who need the buoyancy and cooling effects ofwater find the aquatic environment relieving and stimulating. People who are managing orpreventing special conditions – such as. heart disease, back pain, diabetes, fibromyalgia,arthritis, injuries, or just about any movement limitation – become liberated by the qualitiesof exercise in water for fitness and rehabilitation. Everyone who wants to add splash to a dryroutine will find that water workouts have multiple benefits for anyone interested inmovement for fitness and health.

Exercise for fitness can become more fun, effective, interesting, motivating, andhealing when you add the comfort and invigorating dynamics of water. When you get usedto the novel feeling of moving around in the aquatic environment, you’ll have a sense offitness mastery and movement freedom in water exercise that you can’t easily get onland.

From Fantastic Water Workouts by MaryBeth Pappas Baun. Copyright © 2008 by Human KineticsPublishers, Inc. Excerpted by permission of Human Kinetics, Champaign, IL. Available to order fromHuman Kinetics Canada at www.HumanKinetics.com or by calling 1-800-465-7301.

Water Walk

By MaryBeth Pappas Baun

Get Fit,Pain Free!

STARTING POSITIONStand upright, with your

abdominal muscles firm and yourbuttocks contracted in order to braceyour pelvic spine in a neutral position.Keep your shoulder blades down andback and your chest lifted.

ACTIONSStride or jog forward 8 steps, then

back 4 steps. Stay upright and maintainthe stabilized neutral pelvic positionthroughout the exercise. Slide relativelystraight arms forward and back at yoursides as you walk. Use your arms inopposition to your legs: When you stepforward with your right leg, slide yourleft arm forward and vice versa, palmsfacing your thighs. This techniquestrengthens and tones muscles.Continue striding for several minutesuntil ready to switch to another move.

VARIATIONSWalk forward and backward with

short steps, long steps, average steps,or step kicks. Move in the pattern of acircle or square. When you are readyto increase intensity, stride by takingvery large controlled steps. Bound bypushing off with your back foot tobounce up off the pool floor betweenstrides.

SAFETY TIPSWhen circling, be sure to turn

around midway and circle in the otherdirection to balance the physicaldemands on your body.

Improving Fitness With Water Exercises



Knee-Lift, Jog or March

STARTING POSITIONStand upright, with your abdominal muscles firm and

your buttocks contracted in order to brace your pelvicspine in a neutral position. Keep your shoulder bladesdown and back and your chest lifted.

ACTIONSAlternately lift one knee and then the other, moving

your arms and legs in opposition to one another to elevateyour body response and increase your body temperature.Lift your right knee as you press your opposite armforward from the shoulder; keep your elbow slightly bent,slicing the water with your hand, with your palm facingyour side or cupping the water. Put your foot down andbring your arm back to your side. Lift your left knee as youpress your opposite arm forward from the shoulder; keepyour elbow bent, slicing the water with your hand, withyour palm facing your side or cupping the water. Put yourfoot down and bring your arm back to your side.

VARIATIONSJog: Jog in place, hopping from foot to foot as you lift

your knees. March: Push off the bottom of the pool tobuild intensity. Avoid the push-off hop if your goal is toreduce intensity or impact shock. As you become more fit,build intensity gradually, starting with low lifts or slow liftsand then building to “double time” and lifting your kneesas high as feels comfortable and controllable.



As 2011 fast approaches, the new year holds promise, hope andexpectation - anything is possible. For many, the new year is a timeof resolution - a time to recommit themselves to what matters most– our health. Unfortunately, while millions of people will set theirresolution this year to lose weight, get in shape, eat healthy, quitsmoking etc., most will fail.

With weight-loss specifically, the battle of the bulge is acomplex area, which involves not only the physical aspect (diet &exercise) but also the psychological & emotional aspectssurrounding physical behaviours (our thoughts, attitudes andfeelings). To help keep healthy resolutions, here are sure-fire tips tohelp you achieve your goals – from a mind & body perspective

CONTEMPLATE “WHY”This is by far the most important tip that will fuel determination

when life gets chaotic (as it always does). What is the reason behindthis goal? What will achieving this goal give you? What will changeabout your life as a result? Although the answer may seems obvious(ie. I'll be happy when I fit into my skinny jeans!), the obviousanswer isn't motivation enough.

The real “why” could be how you will feel about yourself, theenergy you’ll have, the quality of life you’ll attain so that you canfulfill your dreams. Take a moment to consider your ‘why’.

VISUALIZE YOUR GOAL & FEEL IT! If you can’t see it happening, how can it? Top athletes use

visualization to see themselves winning at their sport, and you canharness the power of your imagination to do the same! Create a clearpicture of how you will look/feel/be when this resolution is a reality.Before you know it, it will be!

CHOOSE LOW GLYCEMIC INDEX (GI) FOODSThe glycemic index is a rating system that ranks how quickly

food will turn to sugar. High GI foods (such as sugary treats, whitebread and pasta) convert to sugar quickly, causing insulin levels torise and signals your body to store fat! On the other hand, low GIfoods (such as whole grains, beans, vegetables) take longer to digestwhich keeps us fuller, longer and signal the body to releaseglucagon – a fat-mobilizing hormone! Eating this way keeps ourinsulin/glucagon levels stable to reduces cravings and promote fat-loss!

By Shamira Hudda

10 Surefire Tips to Help

Achieve Health Goals

1

2

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INCLUDE SUPERFOODS IN YOUR DAILY DIETThese are the nutritional powerhouses that are full of vitamins, nutrients and will help

you reach your health goals, especially when it comes to weight-loss. Be sure these foodsare staples in your kitchen and you will be well on your way to success! Foods such as wildsalmon, blueberries, broccoli, walnuts, avocados and beans are just a few staples that haveenormous health benefits!

END EMOTIONAL EATINGEating when you’re not physically hungry is often termed ‘Emotional Eating’ and

affects most of us. Emotions such as happiness, boredom, stress, anger and loneliness areall feelings where people may turn to food. Working through emotions without food can bedifficult and may take time, but is well-worth the investment to create a healthy mind,which ultimately leads to a healthy body. Engaging in an alternative behaviour such asreading a book, taking a walk, listening to music or working on a hobby can help themoment pass.

CHOOSE AN ACTIVITY YOU LOVEWhen it comes to exercise, many of us cringe. But, if you enjoy an activity, you’ll be

more inclined to participate. Remember, you don't need to run a marathon to lose weight(unless you love marathon running of course!). Small steps in the right direction make a bigdifference over time. To learn what you enjoy, try different activities till you find whatexhilarates you - for instance yoga, martial arts, cycling, weight-training - anything to getyou moving!

WALK IT OFF! Amazingly, 20 minutes of low-intensity aerobic activity such as walking can give you

a 20 percent surge in energy, according research at the University of Georgia. Not only willyou have more energy, you’ll be more focused: A recent study at the University of Illinoisfound that 20 minutes of moderate aerobic exercise improved concentration, readingcomprehension, and cognitive function. Can't beat that!

LACE UP FIRST THING! Exercise in the morning and you'll increase your odds of exercising by 300%! A study

of 500 people at the Mollen Clinic in Scottsdale, Arizona found that 75% of those whoworked out in the morning did so regularly, compared with just half of the afternoonexercisers and a quarter of the post-work group.

REWARD YOURSELFSuccess must be rewarded! When you hit a milestone that takes you closer to your end

goal and keeps your resolution on track, give yourself praise and reward yourself withsomething you enjoy! Set up milestones and rewards so it becomes a fun game instead ofa gruelling goal.

CUT YOURSELF SOME SLACK! Life happens and we can’t expect perfection from ourselves, rather persistence is what

pays off. Practice patience and acceptance towards yourself when life throws you a curveball. Then jump back on and focus on your goal. Most importantly, don't be so hard onyourself! Self-criticism is the very worst thing you can do when beginning a lifestylechange. Give yourself credit for all the things you did do well instead of dwelling on thethings you didn't do well. Self-acceptance is at the core of weight-loss so accept where youare at right now and move forward with positive thoughts and positive action!

Shamira is the founder of Art of Wellness - Toronto’s Boutique Integrative Wellness Centre for Women.Combining the disciplines of chiropractic, acupuncture and clinical nutrition, Shamira deliversquality natural healthcare without compromise - creating an exceptional health experience. Herpassion and enthusiasm for healthy living makes her a sought-after writer and speaker in women’sgroups and corporations. To learn more, please visit www.artofwellness.ca or contact 416-901-2021.

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INGREDIENTS 1 lb asparagus, trimmed and cut into

1-inch (2.5 cm) pieces (ice water)1 tbsp olive oil4 oz mushrooms, sliced1 clove garlic, minced1 shallot, minced1 small zucchini, cut in half length

wise and thinly sliced6 eggs1⁄3 cup milk1 tbsp chopped chives1 tsp salt1⁄2 tsp freshly ground black pepper1⁄8 tsp ground nutmeg2 tomatoes, thinly sliced1⁄4 cup freshly grated Parmesan cheese

This makes a beautiful main course orside dish on a buffet.

TIPShocking vegetables in ice water stops

the cooking process after blanching and setsthe color, so you will have brightly coloredvegetables even after baking.

DIRECTIONSPreheat oven to 350°F (180°C).

Grease a 11- by 7-inch (28 by 18 cm) glassbaking dish.

In a large pot of boiling water, blanchasparagus for 1 to 2 minutes. Immediatelyplunge into ice water; let stand until chilled.Drain and place in prepared baking dish.

In a skillet, heat oil over medium heat.Sauté mushrooms for about 10 minutes oruntil tender. Add garlic and shallot; sauté for2 minutes. Spread over asparagus. Arrangezucchini on top.

In a large bowl, whisk eggs untilblended. Whisk in milk, chives, salt, pepperand nutmeg. Pour evenly over vegetablemixture. Arrange tomatoes on top. Sprinkleevenly with cheese.

Bake in preheated oven for 40 to 45minutes or until set.

Excerpted from 300 Best Casserole Recipes byTiffany Collins © 2010 Robert Rose Inc.www.robertrose.ca Reprinted with permission.All rights reserved.

WARMING CASSEROLE RECIPES

A HolidayMorningBrunch!

GARDEN VEGETABLE FRITTATA Makes 6 Servings.



RATATOUILLE CASSEROLEINGREDIENTS1⁄2 cup long-grain white rice1⁄3 cup olive oil4 cloves garlic, minced2 onions, chopped1 large eggplant, peeled & cut into 1⁄2-inch cubes1 lb zucchini, cut into1-inch thick rounds2 red bell peppers, cut into thin strips4 cups canned diced tomatoes, drained3 tbsp chopped fresh parsley3 tbsp chopped fresh basil1 tbsp dried Italian seasoning1⁄2 cup vegetable broth1⁄2 cup freshly grated Parmesan cheese

Makes 6-8 Servings.

DIRECTIONSPreheat oven to 350°F (180°C). Grease a 10-cup casserole

dish. In a medium saucepan, bring 8 cups water to a boil over highheat. Add rice, reduce heat to medium and boil, uncovered, for 8minutes. Drain and rinse under cold running water. Set aside.

In a Dutch oven, heat oil over medium-high heat. Sauté garlicand onion for 5 to 7 minutes or until onion is tender. Add eggplantand sauté for 2 minutes. Add zucchini, reduce heat to medium-lowand cook, stirring occasionally, for 20 minutes. Remove from heatand stir in red peppers, tomatoes, parsley, basil, Italian seasoning,salt and pepper.

Place one-third of the eggplant mixture on bottom ofprepared casserole dish. Top with half the rice. Layer with theremaining eggplant mixture and the remaining rice. Pour brothover top. Cover and bake in preheated oven for 1 hour. Sprinklewith cheese, cover and bake for 20 minutes or until cheese ismelted and casserole is bubbling. Uncover and place under thebroiler for 1 minute.

Excerpted from 300 Best Casserole Recipes by Tiffany Collins © 2010 Robert Rose Inc. www.robertrose.ca

ZUCCHINI, TOMATO & BEEFCASSEROLE WITH POLENTA CRUSTINGREDIENTS1 tsp salt1 cup cornmeal1⁄2 tsp steak seasoning1 cup shredded Colby-Jack cheese1 lb lean ground beef1 tbsp olive oil1 onion, chopped1 zucchini, cut in half lengthwise and sliced crosswise1 can diced tomatoes, drained1 can tomato paste2 tbsp chopped fresh flat-leaf parsley30 Cherry tomatoes, halved1⁄2 cup freshly grated Parmesan cheese

DIRECTIONSIn a medium saucepan, bring 3 cups water and salt to a

boil over medium-high heat. Gradually whisk in cornmeal,reduce heat and simmer, whisking, for 3 minutes or untilthickened. Remove from heat and stir in steak seasoning and 1⁄4cup of the cheese. Spread in prepared baking dish. Set aside.

In a large nonstick skillet, over medium-high heat, cookbeef, breaking it up with the back of a spoon, for 8 to 10 minutesor until no longer pink. Drain off fat and transfer beef to a bowl.In the same skillet, heat oil over medium heat. Sauté onion andzucchini for 5 to 7 minutes or until tender. Return beef to skilletand stir in tomatoes and tomato paste; bring to a simmer.Simmer, stirring often, for 8 to 10 minutes or until slightlythickened. Pour over polenta crust and sprinkle with remainingcheese. Bake in preheated oven for 30 minutes or until bubbling.Garnish with parsley and cherry tomatoes.

Excerpted from 300 Best Casserole Recipes by Tiffany Collins © 2010 Robert Rose Inc. www.robertrose.ca

Makes 6 Servings.Preheat oven to 350°F. Grease an 11- by 7-inchglass baking dish.



COMFORT FOOD

Makes 4 Servings.

INGREDIENTS1 chicken (31⁄2 lbs)10 cloves garlic, peeled1 tsp dried thyme leaves1⁄4 tsp salt1⁄4 tsp freshly ground black

pepper11⁄3 cups chicken stock,

divided1⁄2 cup white wine or

additional chicken stock

1 tbsp all-purpose flour

DIRECTIONS• Preheat oven to 325°F • Roasting pan with rack

Remove giblets and neck from chicken. Rinse and pat chicken dry inside and out. Place 2 clovesgarlic inside cavity. Starting at cavity opening, gently lift skin and rub thyme, salt and pepper overbreasts and legs. Tie legs together with string; tuck wings under back. Add remaining garlic, 2⁄3 cup(150 mL) chicken stock and wine to roasting pan; place chicken, breast side up, on rack in pan.

Roast in preheated oven, basting every 30 minutes, adding additional stock if pan juicesevaporate, for 13⁄4 to 2 hours or until pan juices run clear when chicken is pierced and meatthermometer inserted in thigh registers 185°F (85°C).

Transfer to a platter; tent with foil and let stand for 10 minutes before carving. Meanwhile, strainpan juices into measure, pressing down firmly to mash garlic into juices; skim off fat. Add enough ofremaining stock to make 3⁄4 cup (175 mL).

In a small saucepan, stir together 2 tbsp (30 mL) of pan juices and flour; cook, stirring, overmedium heat for 1 minute. Gradually whisk in remaining pan juices; cook, stirring, until boiling andthickened. Serve with chicken.

THYME-ROASTED CHICKEN WITH GARLIC GRAVYI feel like it's a special occasion when I have a roast chicken in the oven. It conjures up a homey smell and feel. In my opinion, it's oneof the most satisfying dishes on earth. Here I place herbs and seasonings under the bird's skin to produce a succulent, flavorful chicken.

Excerpted from 500 Best Comfort Food Recipes by Johanna Burkhard © 2010 Robert Rose Inc.www.robertrose.ca Reprinted with permission. All rights reserved.


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Makes 6 Servings.

DIRECTIONSSnap off asparagus ends; cut spears on the diagonal into 2-inch lengths.

In a large nonstick skillet, bring 1⁄2 cup water to a boil. Blanch asparagus for2 minutes (start timing when water returns to a boil) or until just tender-crisp.Run under cold water to chill; drain and reserve.

Dry the skillet and place over medium heat. Add almonds and toast,stirring often, for 2 to 3 minutes or until golden. Remove and reserve. Increaseheat to medium-high. Add butter to skillet; cook asparagus and garlic, stirring,for 2 to 3 minutes or until asparagus is just tender. Sprinkle with Parmesan;season with salt and pepper. Transfer to serving bowl; top with almonds.

Excerpted from 500 Best Comfort Food Recipes by Johanna Burkhard © 2010 RobertRose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

ASPARAGUS WITH PARMESAN & TOASTED ALMONDS

INGREDIENTS11⁄2 lbs asparagus1⁄4 cup sliced blanched almonds2 tbsp butter2 cloves garlic, finely chopped1⁄4 cup freshly grated Parmesan cheese

Salt and freshly ground black pepper


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More than a Side Dish

Cranberries

Pucker up to a glass of cranberry juice and kiss your badbacteria goodbye. Cranberries are not only a great source of vitaminC and other antioxidants, they also have a unique ability to keepyour body free from bad bacteria that can cause problems, such as,urinary tract infections.

GOTTA PEE? CRANBERRIES FOR PREGNANCYWhen pregnant one of the symptoms of a growing uterus is a

lack of space in your gut. And one organ that really feels the squeezeis your bladder. The effect on your bladder is minor, it just doesn’thave the same room it used to in order to expand and hold moreurine, making your potty breaks more frequent. In fact, for somewomen, the added pressure on their bladder can mean that they haveto run for the bathroom every hour, and that can get old fast. It canalso lead to urinary tract infections. Here’s why: because you’reurinating more frequently and in smaller amounts, there’s a lack ofgushing urine, which blasts out bad bacteria that might be trying toinfect your urinary tract and bladder. If bad bacteria are allowed tograb hold of the lining of your urinary tract or bladder, they will startto grow and could develop into a urinary tract infection.

Luckily, cranberries can help you fight back. Cranberries aregreat protectors of your urinary tract. Scientists have found thatcranberries have the ability to prevent bacteria from binding to yourbladder lining, which is why they can prevent urinary tractinfections. They can do this as they contain proanthocyanidins, apowerful phytonutrient that inhibits bacteria’s ability to attach to thelining of your urinary tract.

HEARTBURN CULPRITOne common cause of heartburn is a form of bacteria called H.

pylori. These nasty bacteria live in your stomach where, undercertain circumstances, they can grow, cause damage to your stomachlining, and even lead to ulcers. Cranberries have the ability toprevent bacteria from adhering or attaching to your stomach liningthe same way they prevent bacteria from attaching to the lining ofyour bladder, and can help fight back against H. pylori.

SWEET TARTS, HIGH IN VITAMIN CThese tart berries are full of great nutrients like vitamin C. A

cup of raw cranberries contains about one quarter of your dailyneeds of vitamin C. But you’re not likely to eat a cup of rawcranberries unless you really love tart things that make your mouthpucker! You’re more likely to drink your cranberries as cranberryjuice. This is still a great source of vitamin C, but you do lose thefiber found in the berries (5 grams per cup). If you do drinkcranberry juice, be sure to look for pure cranberry juice, not acranberry cocktail. Pure (not from concentrate) cranberry juice isyour best choice. If you find it too sour, mix it with some orange orgrape juice to sweeten it up a little.

As for the traditional canned cranberry sauce that accompaniesthe family turkey dinner over the holidays, it lost most of its vitaminC and fiber content when it was manufactured, and has a lot of addedsugar. A better option is to simply boil fresh cranberries in a bit ofwater and then add sugar or honey to sweeten to taste.

Allison Tannis, BSc, MSc, RHN is a nutritional consultant and author.

By Allison Tannis, BSc, MSc, RHN

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Like a picked flower cut from the source, wegradually wilt physically and mentally andbecome vulnerable to a host of degenerativediseases, that we simply weren’t susceptible to in our early adult years.

Modern medical science now regards aging asa disease that is treatable and preventableand that “aging”, the disease, is actually a compilation of variousdiseases and pathologies, like a risein blood glucose and pressure todiabetes, skin wrinkling and so on.

There is a receptor site in almost every cell in the human body for HGH, so its regenerative and healing effects are verycomprehensive.

Growth Hormone first synthesized in 1985under the Reagan Orphan drug act, to treatdwarfism, was quickly recognized to stopaging in its tracks and reverse it to a remarkable degree. Since then, only the lucky and the rich have had access to it at the cost of $10,000 US per year.

The next big breakthrough was to come in 1997 when a group of doctors and scientists,developed an all-natural source product whichwould cause your own natural HGH to bereleased again and do all the remarkablethings it did for you in your 20’s. Now available to every adult for about the price of a coffee and donut a day.

The new HGH releasers are winning convertsfrom the synthetic HGH users as well, sinceGHR is just as effective (for anti-aging) is oral instead of self-injectable and is veryaffordable.

GHR is a natural releaser, has no known sideeffects, unlike the synthetic version and has noknown drug interactions. Progressive doctors admit that this is thedirection medicine is going, to get the body toheal itself instead of employing drugs. GHR is truly a revolutionary paradigm shift inmedicine and, like any modern leapfrogadvance, many others will be left in the dustholding their limited, or useless drugs andremedies.

It is now thought that HGH is so comprehen-sive in its healing and regenerative powersthat it is today, where the computer industrywas twenty years ago, that it will displace somany prescription and non-prescription drugsand health remedies that it is staggering tothink of.

The president of BIE Health Products, statedin a recent interview,“I’ve been waiting forthese products since the 70’s”. We knew theywould come, if only we could stay healthy and live long enough to see them! If you wantto stay on top of your game, physically andmentally as you age, this product is a boon,especially for the highly skilled professionalswho have made large investments in their education, and experience. Also with the stateof the health care system in Canada whichappears to be going into serious decline, it’smore important than ever to take pro-activesteps to safeguard your health. Continued useof GHR will make a radical difference in yourhealth. HGH is particularly helpful to theelderly who, given a choice, would rather stayindependent in their own home, strong, healthyand alert enough to manage their own affairs,exercise and stay involved in their communi-ties. Frank, age 85, walks two miles a day, plays golf, belongs to a dance club for seniors, had a girl friend again and doesn’t need Viagara, passed his drivers test and is hardly ever home when we call - GHR delivers.

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We’ve all been there. Standing amongst aisles of lotions andpotions with various promises asking yourself, “What is my bestskin cream choice for this awful dry winter weather?” You see a listof ingredients that you can’t pronounce let alone know what theyare. In exasperation you sigh and feel like yelling out, “Why is thisso complicated!” Believe it or not skin health can be simple, withmost of what you need for a vibrant winter complexion already inyour kitchen cupboards.

HYDRATIONThe important way to keep your skin hydrated is to keep your

body hydrated. In winter, your eight plus glasses of water a daybecomes even more important. This is especially true during theholiday season when beverages of choice (coffee, wine, cocktails,etc) can further dry out our skin due to their diuretic effects.

BATHING TIPS FOR WINTER BEAUTYWhile a steamy shower may sound temping after a winter

blizzard, hot showers exacerbate dry skin. If the water is really hot,it breaks down healthy fats in the skin, drying it out. So in the drywinter months opt for a warm shower instead. Consider using anatural agave fiber wash cloth while bathing. It provides a gentleexfoliating action that removes dead skin cells and stimulatescirculation to the skin’s surface. For whole body moisturizing, rub a

non-clogging oil such as olive or almond oil over your arms, legsand torso immediately after showering before you dry off. Applyingthe oil when your skin is still warm and damp helps trap moisture inthe skin before the pores close.

HEALTHY DIET = HEALTHY SKINAs our skin is made of cells and our cells are made of fat it only

makes sense that the type of fats we eat affect the health of our skin.Fish oils are a great source of EPA (Ecosapentaenoic acid) and DHA(docosahexanoic acid), which not only keep skin hydrated from theinside, but also decrease the redness and inflammation that isassociated with many winter skin conditions. Antioxidants arenaturally occurring chemicals in many foods that remove toxins oroxidants from our body and therefore prevent them from damagingour skin cells. Some of our favourite foods are great sources ofantioxidants, such as, dark berries, green tea, red beans (kidney andpinto), apples and plums.

MOISTURIZINGIn order to combat dry winter skin we need to attack it both

internally and externally. However, many moisturizers on themarket, including high-end, expensive brands work against dry skinas they contain ingredients, such as, alcohol, which suck moisturefrom the skin. Some of the best moisturizers, proven for all types ofskin are simple non-clogging oils. For your face try an aromatherapyfacial oil blend. Look for one that contains Rosa rubiginosa, (rosehip seed oil) and vetiver oil. These oils contain active ingredients,which enter deep into the dermis to prevent damage and moistureloss to regenerate and protect skin in cold and dry environments.

OATMEAL MASKAs we enter the holiday season and you begin baking up a storm

in the kitchen, why not stock up on oatmeal to fulfill both yourbaking and skin’s needs and treat yourself to a homemade oatmealmask. Simply add honey and egg whites to raw oatmeal flakes tocreate a pasty like substance, which can be applied all over yourface, avoiding the eyes of course. Let it sit for 20 minutes while yourelax, read or cozy up to the fire (although don’t get too close or youmay end up with oatmeal cookies). The mask can then be easilywashed off with lukewarm water and your face patted dry, leavingyour skin feeling soft and refreshed.

So let go of some stress this winter season keep it simple withyour skin. With a few simple changes to your beauty routine yourface will be as radiant as the season.

Erika Buckley and Stacey Fritsch aim to bring the simplicity of naturalhealth and beauty to their clients at Aqua Vitalis Naturopathic in Whitby,ON. Please feel free to contact them at (905) 666-3826.

NATURAL BEAUTY

Easy, Natural Care for Beautiful

Winter Skin

By Erika Buckley, ND and Stacey Fritsch, ND



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Broccoli phytonutrient sulforaphane is the latest antiagingingredient, which can help give younger looking skin through DNArepair.

Johns Hopkins university started research on sulforaphane frombroccoli in 1992. This was all part of a project to identify the benefitsof sulforaphane against the four main contributing factors that causeDNA to breakdown (also known as carcinogenesis) and itsprotective benefits against them. The four factors are: radiation,chemicals, viruses and reactive oxygen species (ROS), which arefree radicals and electrophiles. Sulforaphane was discovered tocause the induction of phase two detoxifying enzyme activity (detoxthe chemicals). Then, the next reaction is the creation of NRF2protective proteins, and the third part of the reaction is to cause thebody to unleash an army of antioxidant reactions. Hence, this is whythey call it an indirect antioxidant. Johns Hopkins found the resultsso amazing that they began the process of filing patents onsulforaphane.

Every single cell in your face and ears is replaced every twoyears. The rest of your body regenerates approximately every sevenyears. Every time a cell produces another cell it loses a little bit ofDNA. What does this mean? Well if you were to take a photographof your face and then photocopy the photograph and photocopy thephotocopy and so on 35 times, this will represent your face changingin shape and image from age zero to 70. You lose some of thequality of the image just as your face ages. What would happen ifyou could prevent the loss of DNA? Your shape and image of thecells and your face would remain more the same. You slow the agingprocess!

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HOMEOPATHY

Better Choices forWeight Loss

By Heather Caruso B.Sc., DHMS, HD

According to Statistics Canada 54% to 65% of Canadians areoverweight and obese. These results have devastating consequencesto our health and the cost of medical care in Canada. Not only willwe feel the psychological effects of additional weight but we in turnhave a higher incidence of diabetes, heart disease, certain types ofcancer (prostate, colon and breast) and arthritis. To top that offengorged fat cells release more inflammatory proteins in our bodythat normal fat cells do. That means the more overweight you are themore inflammation your body produces. As a result this leads tomore degenerative conditions and pain, such as, fibromyalgia,autoimmune conditions, arthritis, cancers and migraines. Accordingto scientist, Dr. Nigel Plummer, even depression is linked toinflammation and toxins crossing the blood brain barrier.

Inflammation in the blood vessels causes an increase in theincidence of high cholesterol, high blood pressure, heart attack andstrokes. In light of this information it makes sense why most oftenheavier people have a much higher risk of certain diseases.

How can we help to lose weight and consequently reduce thesize of fat cells? Eat “real” food. This means eating food in it’soriginal state, such as raw fruits and vegetables, whole grains andlean proteins. Don’t eat food that has been boxed with the intent toeat it as a meal, such as, frozen dinners, pizza or lasagna. It mostlikely has been altered removing some of the food’s nutrition, pluscontains food additives to prevent spoiling and improve taste.

Avoid refined foods, such as, white rice, white flour and sugar.

Keep this saying in mind “The whiter the bread, the sooner yourdead”. White bread is an 80 on the glycemic index, which means itis almost equal to eating pure sugar.

Cook for yourself. Many of us do eat out or eat pre-packagedfoods due to our time restraints. To combat this buy pre-cut fresh orfrozen vegetables for cooking or chop things ahead of time and storethem for future use.

Have healthy fats in your diet such as nuts, avocados, fatty fish,olive and coconut oil. Low fat diets are a recipe for disaster. Theydon’t leave one satisfied. Omega–3 in fatty fish has been shown toreduce inflammation in a variety of conditions. Leaner cuts of meat,such as, turkey, chicken, game and fish are better than red meats andpork.

Use natural sweeteners, such as, honey, dried fruits, agave orstevia and steer clear of added sugar. Exercise daily. Mix things upby doing aerobic activity, weights and stretching. This way yourbody will be strong, your heart will enjoy the cardiovascularworkout and your joints will be more limber.

Substitute healthier choices for unhealthy ones. For examplesome great substitutions would be to eat baked chicken fingersbreaded with whole grain flour instead of deep fried chicken fingers,choose natural sweeteners instead of added sugar or chemicalsubstitutes, eat slow cooked oats topped with cinnamon and raisinsinstead of quick cooked maple flavour with added sugar.

Before you know it you will be losing weight and feelingboundless energy that you didn’t know you had. Taking a few smallsteps at a time makes a big impact on health over the long run. It willincrease your health and extend your lifespan.

Heather Caruso is a homeopath in private practice in Guelph Ontario andbest selling author. She has penned two books called “Your Drug Free Guideto Healthy Weight Loss” and “Your Drug Free Guide to Digestive Health”.For more information go to www.carusohomeopathy.com.

Offer Expires January 30 / 2011


Young or old most people will use diapers atsome point in their lives. Among diaper usersare millions of babies, handicapped people,truck drivers, casino goers, surgeons, 3.3million incontinent Canadians and our elderly. Itseems that if they are available for sale theymust obviously be safe, right? Everything on themarket is so heavily regulated for safety andcontents. However, diapers seem to have escapedreal scrutiny.

Almost every baby and health product on themarket is licenced, tested, regulated or controlledin some way. It seems that every year numerous products are recalled from the shelf. We seethis, especially with baby products. Each product has detailed ingredients and contentinformation so that consumers can discern what the purest and cleanest products are for theirtender little ones. This includes food, cosmetics and even baby wipes. However, there is onegaping hole in this type of disclosure and that is with disposable diapers. There seems to be nodisclosure as to what is in the standard disposable diaper and this often includes “flushable,”“eco-friendly” alternatives.

The wonder of disposables lies in a chemical called sodium polyacrylate. This powderychemical instantly absorbs water upon contact and turns into a crystal like gel. The long termeffects of these gels are unknown. This has somehow translated to claims of safety.Unfortunately, this may be far from the truth. As with most single use items, diapers aredesigned to hold up for a few hours and are constructed of thin layers of materials. This meansthe absorbent gel rarely stays contained within the diaper. It can often be found on babies’bottoms. It looks like sugar and is often mistaken as baby excrement. This gel has been linkedto allergic reactions, severe irritation, asthma, oozing blood from the perineum and sacral areas,fever, vomiting and staph infections. It was banned from use in tampons in 1985, due to its linkto toxic shock syndrome. It is toxic to digest.

Chlorine is also found in disposable diapers. It breaks down bacteria, oils and is a skinirritant. It's even been associated with skin rashes like eczema. Several studies have also linkedchlorine and chlorinated by-products to various forms of cancer and bowel diseases.

Unfortunately, the list does not end here. Dioxin is a highly toxic pollutant which is a by-product of the paper bleaching process which uses chlorine gas and is present in baby diapers.This is how they obtain their super bright white colour. Dioxin is among the most toxicchemicals known to science. It is a well-known cancer causing carcinogen. It has beenespecially linked to testicular cancer. The EPA (US Environmental Protection Agency) lists it asthe most toxic of all cancer linked chemicals. According to the EPA report, there appear to beno safe level of exposure to dioxin. Even in small quantities dioxin causes birth defects, severereproductive and developmental problems. Dioxin has been banned for environmental use in theU.S. since 1976 and is among the "dirty dozen" toxic chemicals named for global phase-outunder a United Nations Convention signed by the U.S.

You know the old saying that if it sounds too good to be true, it probably is. Disposablediapers happen to fall into this category.

Laurie Diwakar B.A. ENG PSYCH is a mother of 3 with more than 9 years of experience in the naturalhealth industry. As a motivated entrepreneur she has committed the last 4 years to developing and testingproducts that work for your, your family and the environment. Her main focus is a balance between quality,comfort and health at a reasonable price. For more information on cloth diapers visit www.rearz.ca.

By Laurie Diwakar B.A.

The Health Dangers ofDisposable Diapers



Rheumatoid arthritis is an autoimmune disease. Anautoimmune disease is one where the body attacks parts of itself.In the case of rheumatoid arthritis, the body attacks the joints,causing pain, difficulty with motion and sometimes deformities. Theimmune system is generating antibodies that are affecting the joints,causing a constant state of chronic inflammation.

Naturopathic Doctors (NDs) look for the root cause of thedisease or health condition in order to restore health. When workingwith your ND for arthritis, two things we examine first are foodintolerances and digestive health. It seems unusual to some to lookat bowel health when the pain is in toes, fingers or other joints. Thereality is people who suffer from rheumatoid arthritis usually havefood sensitivities, leaky gut syndrome, bacterial or fungal toxins inthe gut, environmental toxin overload and other related digestionproblems. Testing might be recommended for food intolerances, adigestive health assessment, or heavy metal toxicity. We are lookingfor a trigger for the inflammation. NDs have solutions on hand tohelp with the symptoms, but we are not solely interested in the bandaid approach.

HEALING THE GUTWhen the immune system reacts to allergens in the diet, the

result can be immune complexes- IgG or IgE- that travel through theblood stream. These complexes often get stuck in joint capsulesresulting in the pain, swelling and stiffness in arthritic joints. Afterdiagnostics it may be recommended to eliminate certain foods fromyour diet for three months.

FOODS TO AVOIDIt is important for each individual to eliminate their allergenic

foods. There are also common foods that are inflammatory for many

people. With arthritis some key foods to avoid are:refined flour, sugar, trans fats, dairy products, corn, meats,

wheat, oats, rye, eggs, citrus fruits (except lemon) soy, nuts andcoffee. The nightshade family is often avoided; this family includestomatoes, potatoes, eggplant, peppers, and tobacco. They containalkaloids (a plant constituent) that may interfere with joint repair andincrease inflammation.

FOODS TO INCLUDEI recommend anti-inflammatory oils, such as, omega-3 fatty

acids found in flax oil or fish oil. I will also prescribe probiotics tohelp with digestion. Foods to include in the diet are: kale, artichoke,celery, turnip greens, mustard greens, lettuce, millet, barley,almonds, black mission figs, cherries, pineapple, blackberries, blackcurrants, limes, olive oil.

HERBAL MEDICINE FOR THE GUT Soothing herbs, also called demulcent herbs coat the intestinal

lining and thereby decrease irritation and inflammation. Examplesare slippery elm and marshmallow. These are available in tea,capsule or tincture form.

ANTI-INFLAMMATORY HERBSBotanical medicine that can act as anti-inflammatory without

common side effects such as damage to the stomach lining that weoften see with to Non-steroidal anti-inflammatory drugs (NSAIDs).In this regard, aspirin and NSAIDs have been found to cause damageto the lining of the digestive tract primarily in the stomach and upperintestine. This damage can result in an ulcer or intestinal bleeding.

Boswellia is an herb that has anti-inflammatory effects similarto NSAIDs but this herb does not have side effects and does not

A Naturopathic, Wholistic Approach to

Arthritis & Joint Pain

By Vivienne Guy, ND

Naturopathic Doctors (NDs) look for the root cause of the disease or health condition in order to

restore health.

NDs have solutions on hand to helpwith the symptoms, but are not

solely interested in the band-aid approach.

Testing might be recommended for food intolerances, a digestivehealth assessment, or heavy metal

toxicity. We are looking for a trigger for the inflammation.

Treat theSymptoms

& Cause



Philip K.L. Lee, BSc NDFamily Medicine & Cancer Care

Burlington Natural Health Centrewww.SeekWholeness.com

[email protected]

Call: (905) 634-8598

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Laura Anderson,BSc. (Hons.), NDFamily medicine, women’s health,pregnancy, fertility and pediatrics

Steels Naturopathic [email protected]

www.lauraandersonnd.comCall: (705) 742-0213

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Vivienne Guy, ND & AssociatesKilborn Naturopathic & Wellness Centre

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Need Health Advice? Seek A Naturopath. Naturopathic doctors are highly educated primary care providers who integrate

standard medical diagnostics with a broad range of natural therapies.

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Neutralize Allergy Symptoms!Certified BodyTalk PractitionerEmotional Freedom Technique

www.HealingSpiritND.com(905) 851-2216

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WHITBY & PORT PERRYErika Buckley, ND & Associates

Aqua Vitalis NaturopathicFamily Medicine, RMT, Hydrotherapy,Acupuncture and Facial Acupuncture712 Dundas St. W, Whitby (905) 666-3826

175 North St., Port Perry (289) 928-1488

Seeking New Clients for Your Growing Practice?

A listing in our Naturopath Listing Guide with photo or logo is $80.00/plus H.S.T. per issue.Call 1-877-276-1849 or e-mail: [email protected]

WOODBRIDGEMaria Granzotto,B.Kin.(Hons.), NDA Hand in Healing 9121 Weston Road

(next to Noah's Natural Foods)Weight Loss & Detoxificationwww.doctorsgranzotto.com

[email protected]: (905)851-HEAL(4325)

Elvis Ali, NDSports Medicine, Chinese Medicine

www.btnl.ca

www.routeofchange.ca

(905) 695-4232

TORONTO & OAKVILLE

TORONTONora Jane Pope, ND

Summerhill Health Centre 2nd floor, 99 Crown's Lane

Naturopathic Expert in Epilepsy, NaturalFamily Planning & Restoring Fertility

[email protected]: (416) 969-9181

WATERLOOMaya Jobanputra, ND

Vyana Wellness Clinic 124 Weber St. SWeight loss, stress mangagement, PMS,menopause, digestive issues, pediatrics

[email protected]

(519) 772-1099

MISSISSAUGA & ETOBICOKE (Border)

BINBROOKKaren Simatovic, ND

Country Health CentreSpecial interest in nutrition

and botanical medicinewww.countryhealthcentre.com

Call: (905) 692-9300

Cheryl D'Costa, BPHE, NDEvolve Naturopathic Vitality Centre

Family Medicine, Sports Medicine,Detox & Biotherapeutic Drainage,

Miasmatic Balancing, Bowen Therapywww.evolvenaturopathic.com

[email protected]: (647) 999-3420

TORONTO

ST. CATHARINESMichael Prytula, ND, Mike Um, ND,

and Erin Mackimmie, NDA full service Naturopathic Medical Clinic

Special interest in IV Therapies. Over 20years experience in Giving Life to the Living!

www.NaturoMedic.comCall: (905) 684-4934

Agnieszka Matacz, B.SC, ND Oakville Naturopathic Clinic

Longevity WellnessFamily Medicine & Cancer Care

www.oakvillenaturopathicclinic.comwww.longevitywellness.ca

Call: Oakville (905) 844-7718 Call: Burlington (905) 332-2121

OAKVILLE & BURLINGTON

Ian Koo, BSc, ND1891 Rathburn Rd. East

Dermatology & GastrointestinalHealth,Weight Loss,Acupuncturewww.NaturopathicEssentials.com

Call: (905) 290-0850

cause gastrointestinal bleeding. Itimproves circulation to the joints,relieves pain, inflammation andstiffness.

Other herbs that have greatanti-inflammatory effects are:capsaicin – from cayenne turmeric -curcumin, white willow bark, (thefirst aspirin), devil’s claw, licoriceroot – not recommended for thosewith high blood pressure and ginger.Many of these herbs are beneficialtopically and internally.

DETOXING WITHHYDROTHERAPY

It is essential to remove theinflammatory products from thebody that are causing pain.Hydrotherapy or water therapy is anold medicine that you can do athome. Contrast showers are showersthat alternate between hot and coldand they are a method of detoxing,improving circulatory system andthe immune system.

To help the kidneys withelimination I recommend to drink1/2 ounce of water per pound ofbody weight daily (e.g., a 150 lbperson would drink 75 oz of water).

LIFESTYLE CHANGESSome important to-dos with

lifestyle to help your body feelbetter are:

Stop Smoking – to decreaseyour toxic burden

Exercise – swimming, yoga,light walking, stretching, isometric

Decrease stress – do arelaxation exercise of your choice atleast once a day

Epsom salts baths – verysoothing and detoxifying

Physical therapies – such asmassage.

Vivienne Guy is a Naturopathic Doctorin Ottawa and she is the clinic owner ofKilborn Naturopathic & WellnessCentre. She welcomes your questions at613-738-8000 or via email [email protected]



Many have struggled with this subject and it appears to be verycommon to hear the same questions over and over again: “Isthermography better than mammography?”, “Does it replacemammography?”, “If I have a thermogram do I need amammogram?”

First, let’s look at the difference between the two imagingprocedures. Thermography measures heat with the use of infraredimaging. Yes, it is safe, there is no radiation and there is no contactor compression. Mammography is an x-ray and provides us withstructural imaging or internal anatomy while thermographymeasures heat emissions and provides information regardingbiological activity of the breast tissue. Infrared imaging(thermography) is a functional test, while mammography is astructural test.

As a functional test, thermography is great at detectingabnormalities that other screening methods cannot see; these wouldinclude vascular activity and changes. While increased vascularactivity identified by thermography may be an indication of breastcancer it could also be caused by fibrocystic findings, infection(mastitis or breast abscess), injury or trauma and even hormonalinfluence. Further, since functional changes precede structuralchanges thermography can provide us with valuable information inthe early indication of breast disease and even cancer. Having theearly warning signs enables doctors to monitor women more closely

and put preventive measures in place to help reduce certain riskfactors. Now, the limitations of thermography. Thermographycannot and does not diagnose breast cancer. However, otherstructural examinations also have their limitations and it is only byperforming a biopsy that a final diagnosis can be rendered.Thermography does not provide information on the exact anatomicposition or define a specific area that needs to be biopsied. It has tobe combined with other structural examinations, i.e. mammography,ultrasound or MRI. As a functional test thermography serves as arisk marker that complements rather than replaces mammography.

THERMOGRAPHY BENEFITS FOR YOUNG WOMENYounger women as a group account for 18% of diagnosed

breast cancers. Breast cancer in younger women is usually moreaggressive and more likely to metastasize. Thermography is aneffective and safe breast assessment for young women.

FIBROCYSTIC FINDINGSWomen with fibrocystic breasts with high density breast tissue

are harder to screen for breast cancer. Early cancers can mask asfibrocystic findings and are more difficult to identify withconventional screening procedures like mammography.Approximately 40% of women with fibrocystic findings and apersistent high risk thermography rating develop breast cancer

Thermography is not a Replacement for

Mammography

By Alexander Mostovoy, HD, DHMS, BCCT

Have a family historyof breast cancer, or

fibrocystic breasts withhigh density tissue?Thermography may

be for you.

Younger women as a groupaccount for 18% of diagnosedbreast cancers. Thermographyis an effective and safe breastassessment for young women.

Approximately 40% of women with fibrocystic

findings and a persistent highrisk thermography rating

develop breast cancer within 5 years.



Take control of your breast health today

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Visit an imaging centre near you: Toronto (same day results) 416-636-2916 • Belleville- Quinte • Georgian Bay-Simcoe • London-Hanover-Windsor • Halton Region • Mississauga • Kitchener-Waterloo • Niagara Region • Sudbury • Yorkville

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within 5 years. However the same group with low risk thermographyrating has less than 3% likelihood of developing breast cancer.

BREAST CANCER HRT AND BHRTThe result of Women’s Health Initiative in 2002 clearly showed

the associated higher incidence of breast cancer with synthetic HRT.However, in my experience even women that are on a bio-identical(BHRT) hormone replacement have on occasion shown developinghigher risk for breast cancer when monitored with thermography.Thermography can help monitor the effects of hormone treatment tosee the effectiveness or early warning signs of something thatbecomes problematic over time.

In conclusion, thermography is not a competitor or areplacement for mammography. A low risk thermography ratingdoes not mean that cancer is not present; it simply suggests thatthere is a statistically low probability. Yet, there are alwaysexceptions. Same is true when a high risk rating is established, thisdoes not indicate the presence of cancer - it only suggests a higherlevel of risk and will require additional examination and closermonitoring. The most important point is that when combined withother structural or anatomical tests thermography may contribute tothe best evaluation of breast health.

Alexander Mostovoy is a Board Certified Clinical Thermographer and agraduate of the Homeopathic College of Canada. Since 1999, he haspioneered the use of Infrared Medical Thermography in his clinic inToronto, Canada with a special interest in breast thermography andwomen’s health. Contact: [email protected] or 416-636-2916.

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CHIROPRACTIC CARE

By Connie D’Astolfo, DC, PhD(c)

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Healthy Options

A Comprehensive Back Pain Solution

Back pain does not originate from a single cause. There arehundreds of causes, from simple sprain/strains to more complexbiomechanical faults, spinal disc herniations, arthritis, fractures oreven cancer.

In some cases back pain is considered benign and self limiting,meaning it will resolve without therapy over a course of a few daysor weeks. This is typically seen in most cases of minor spinalsprain/strains. The back or neck may feel stiff and achy from sittingtoo long at your desk or improper sleeping postures. In these cases,stretching, hot baths and spinal stabilization exercises will assistwith recovery.

Back pain, however, may also result from more severe injury tojoint tissue, bone or may be a cumulative effect of multiple injuries,dysfunctions and disease. Back pain may also be a consequence ofreferred pain from an internal organ, such as, the digestive tract,pancreas or gall bladder or may be a co-morbidity associated withanother illness (most commonly depression, anxiety, diabetes, heartdisease and obesity). In fact, back pain is now considered by theWorld Health Organization as a “chronic disease” because of itscomplex nature and the huge impact it has on our health,productivity, our economy and quality of our life.

A common treatment known as spinal manipulation is aneffective treatment modality for many common biomechanicalcauses of back pain including sprains/strains, degenerative discdisease (arthritis), spinal disc injuries and chronic posturalcompromises. Spinal manipulation is practiced almost exclusivelyby chiropractors with the exception of a small segment ofphysiotherapists with advanced training in manual medicine.

A new treatment approach known as ‘non surgical spinaldecompression’ has gained more publicity and popularity over thepast few years. Traction has been used by chiropractors andphysiotherapists for over 50 years to stretch the spinal tissues andrelieve joint stiffness and pain. Spinal decompression is an advancedtraction modality that has the capability to safely stretch spinal

tissues within a controlled time period (known as intermittenttraction) preventing spinal muscles from spasm. More exciting, theintermittent de-compressive action of the table also recreates aprocess known as “imbibition” the natural method for disc diffusion.Your spinal discs have the potential to rehydrate under themechanical forces of the spinal decompression unit. Over time andover the course of many successive treatments, there is some clinicalevidence to indicate this form of treatment contributes to reducedpain from irritated nerve tissue and/or damaged disc material.

In carefully selected patients, spinal decompression has thecapability to safely decompress spinal segments; stretchingligaments, muscles and joint tissues and effective for the treatmentof disc injuries. Spinal decompression therapy, however, may not beappropriate for all causes of back pain, including some cases ofadvanced degeneration, advanced osteoporosis and post surgicalpatients. Still, for the majority of cases, i.e. discogenic injuries,spinal stenosis, degenerative disc disease, spinal decompressiontherapy is typically more effective when used in conjunction withother modalities and when a comprehensive management plan isused to address dietary compromises, stress, depression, poorergonomics and inadequate lifestyle choices.

Back pain conditions, as most chronic diseases, require acomprehensive management strategy including emphasis on painmanagement; education and reassurance; regeneration and repair;lifestyle modification and functional rehabilitation. Researchsupports the importance of planning and coordinating your treatmentplan with various healthcare providers to achieve better outcomes.This means that you will get better faster at the least cost with earlydiagnosis and coordination of your treatment plan. This approachensures long lasting restorative effects with fewer treatment visitsand overall costs.

Connie D’Astolfo, DC, PhD(c) is the clinical director at Spinegroup MedRehab. If you like more information on our clinical programs please visit ourwebsite at www.spinegroup.ca or contact our clinic at 905-850-7746.



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THE PATH TO HAPPINESS

Yoga, the Easy WayBy Courtney Sunday

Recipe One: AM YogaINGREDIENTS1 sleepy overworked person1 bed1 pair of pyjamas

DIRECTIONSHave your alarm go off. Press the snooze

alarm. In bed, hug one knee in to the chest. Reallypull that knee, keep your eyes closed and your chintucked in towards your chest. Switch sides.

Hug both knees into the chest. Drop the graspon the knees but keep them tucked in and parallel tothe bed. Move your knees to one side, and yourhead to another in a simple side twist. Hold for fivebreaths. Switch sides.

Come to sitting on the side of your bed, feet onthe floor, buttocks still glued to the sanctuary of yourbed. Lift your arms up overhead and inhale. Exhaleand move your torso to the right, keeping your armsoverhead. Inhale to centre. Exhale and move yourtorso to the left, keeping your arms overhead.

Hear your snooze go off and be one stepahead of it. Turn it off and begin your day, trying tokeep your breath even for as long as possible (evenwhen showering or making coffee).

Recipe Two: PM YogaINGREDIENTS1 exhausted person with no time to do yogaComfortable clothes

DIRECTIONSStand in Mountain pose, big toes together, heels apart,

feeling every muscle in your body lift you up. Hands are in prayerposition in front of your chest. Close your eyes and focus on yourinhalations and your exhalations. As you exhale feel yourselfground into the floor and feel the evenness on your feet. Stayengaged.

Hinge forward at the hips, coming into a standing forwardbend. Grab elbow to elbow and rock side to side. Release andlet go. Stay there for one minute. Come to standing, using yourcore strength. Bring your arms up and overhead and come into aslight backbend, keeping your eyes on your thumbs. Release backto mountain.

Repeat this sequence, staying mindful of your breath whileallowing the body to go a little deeper in each round. Whenfinished, lie on your back in Savasana pose (corpse pose) with thelegs and heels apart, arms wide with the palms up to the ceiling.

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As much as I would like to think that daily we can take the time to allslow down and meditate and contemplate inner kindness, I also realizethat a little thing called life interjects sometimes. And when sometimesbecome every time, the yoga, massage, acupuncture, mind bodyconnection world seems very far away indeed.

I find that at home after a long day teaching, I am attracted to recipesthat are brilliant in their simplicity - Gorgonzola, fresh gnocchi and asplash of white wine make me a happy woman. So rather than beatingyourself up for again not being able to attend the 90 minute class of zen,or even to follow a yoga video, carve out five minutes and allow your daya little pleasure. Because this is your free time, and if in your free fiveminutes, you can become more mindful, more aware, and more calm, theneverything from doing the dishes to hugging your spouse can seem a littlemore precious. And isn't that what stress relief is all about?

Courtney Sunday is a yoga teacher, trained in Prague who has taught aroundEurope and now Toronto. She can be reached through: www.omathomeyoga.com.



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