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H E A R T H E A LT H Lifestyle Tips, Exercise, Food and Supplements

10 C H E C K I N O N H E A R T H E A LT HFive Tips Your Heart Can’t Live Without

2 2 E N D U R A N C E E X E RC I S EBenef its, Getting Started and Keeping Goals

2 4 T H E R A P E U T I C N U T R I T I O NSupplements for Heart Health

3 8 T O P F O O D S A N D H E R B S Garlic, Bilberry, Hawthorn and More

W E I G H T M A N AG E M E N TNutrition, Lifestyle and Fitness

14 LO N G - T E R M W E I G H T M A N AG E M E N T Making Simple Lifestyle Changes

2 4 T I P S F O R W E I G H T LO S S What to Do, To Lose Weight Safely

T H O U G H T S T O D I G E S TPromote Gastrointestinal Health

17 D I S C OV E R I N T E S T I N A L J OY Promote Gastrointestinal Health and Regularity

2 6 H E R BA L D E T OX Helpful Herbs and Tips for Safe & Effective Detox

F I T F O R L I F EFitness Routines and Inspiration

3 2 P R E N ATA L WO R KO U T Easy Exercises to Stay Fit, While Full of Life

N AT U R A L B E AU T YLook and Feel Your Best

18 B RO C C O L I F O R B E AU T Y Sulforaphane for Skin-Care Applications

2 3 B O T H E R E D BY AG E S P OT S ? Reversing the Process

FEBRUARY/MARCH 2010

HEALTHYDIRECTIONSIn This Issue:

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E C O L I V I N GHealthier Living in Environmental Harmony

2 0 T I M E F O R A C H A N G EWhy Babies and Moms Love Cloth Diapers

F O O D PA S S I O N SIgniting the Senses with Foods and Recipes

2 8 A L M O N D LOV E R ’ S H E A LT H Y D I N I N G Heart Healthy RecipesAsparagus, Grape Tomatoes, Portobello Mushrooms& Sliced Almonds with Whole Wheat Rotini

Spinach Salad with Blueberries, Feta Cheese, Slivered Almonds and Berry Mint Dressing

Maple Cinnamon Roasted Almonds

3 0 S T I R - U P RO M A N C E Vegetarian Cheese and Tofu Stir-Fry

Soft Ripened Cheese Stuffed with Apples, Honey and Nuts

H E A LT H Y S TA R T SJoin the Journey to Better Health

16 S U P E R F O O D S Strengthen Your Immune System

3 2 G E T T H E S T U DY E D G E Do You Study Smart?

4 0 H E A L I N G H E R B S Herbal Solutions for Inflammation

4 2 H O M E O PAT H Y Natural Choices for Depression

T H E PAT H T O H A P P I N E S SFinding Joy and Inner Peace

4 4 F I N D I N G LOV E W I T H I N Self-Discovery and Empowerment

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8 EDITOR’S NOTE9 OUR CONTRIBUTORS

36 NEW! NATUROPATH LISTING GUIDE37 HEALTHY OPTIONS SHOPPING GUIDE41 COURSES AND EVENTS GUIDE43 CLASSIFIEDS

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8 Healthy Directions February/March 2010

“Living a healthier life starts with making smallchoices everyday. Choices as simple as taking the

stairs, not the elevator, walking instead oftaking the car, or packing a nutritiouslunch in place of going for fast foodcan all help manage weight and

improve cardiovascular health. Planning is key. Get the groceries to

make healthy breakfasts, lunches and snacksin advance. Schedule extra time in the morning orevening to walk, swim, run or go to the gym.

This issue is packed with excellent how-toinformation for heart health and weight loss from

Naturopaths Angela MacNeil, Lowell Grieb, Rahima Hirjiand Registered Dietician Angela Hubbard.

We also are reaching out to students, new moms andmoms-to-be this issue with articles on studying, clothdiapers and prenatal exercise.

As a soon-to-be-new mom, I know how justmaintaining balance on two feet is at times challenging.

However, with your health provider’s go ahead, it’s moreimportant than ever to maintain an exercise routine.

Exercise during pregnancy can help decreasepregnancy symptoms, such as, backache andswelling, helps treat gestational diabetes, improves

mood and endurance and improves sleep. The prenatal exercises offered in ourmagazine can be done at home and are from a comprehensive new referenceCanada’s Pregnancy Care Book from Mount Sinai Hospital by Michèle Farrugia,MD, FRCS(C), Jacqueline Thomas, MD, FRCS(C) and Paul Bernstein, MD,FRCS(C).

If your gym does not offer a prenatal fitness program, seek out Ontario EarlyYears programs available in your community. They often offer pre and postnatalexercise classes at no cost. Visit: www.ontarioearlyyears.ca. They are also a greatplace to meet other new moms and connect with more early childhood developmentservices and programs. For me, the countdown has started. . . four weeks and twodays. . . and I’m literally in the home-s-t-r-e-t-c-h.

At Healthy Directions we offer researchedinformation 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.

February/March 2010Vol. 11 No. 2

EditorCharleen Wyman

[email protected]

Advertising Sales:Jon Cousins

1-877-276-1849 [email protected]

Check out our website:www.HealthyDirections.ca

Become a fan or start a live discussion: Look us up at Healthy Directions Magazine

on www.facebook.com.

Editorial:Written contributions and photos are

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

E d i t o r ’s N o t e

Charleen Wyman BA Journalism, BA EnglishEditor, Healthy [email protected]

Yours in health and happiness,

Contributing WritersAngela MacNeil, ND, MSc,

Angela Hubbard, RD,Michelle Honda, PhD,

Marty Newcomen, Laurie Diwakar and Lauren Walker,

Lowell Greib, MSc, ND, CISSN, Rahima Hirji, ND, Gerry Bohemier,

Elvis Ali, BSc, FIACA, D.Hom, ND,Michèle Farrugia, MD, FRCS(C),

Jacqueline Thomas, MD, FRCS(C) and Paul Bernstein, MD, FRCS(C),

Joel Thuna, Tammie Sarra, Mark Schneider, CNP,

Raisa Weisspapir, HD, DHMS, MD (Europe),and Miguel Angel Ruiz

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Healthy Directions February/March 2010 9

OUR CONTRIBUTORS

Don Miguel Ruiz is the international, bestselling author ofthe Toltec Wisdom series, including The Four Agreements(over 7 years on The New York Times bestseller list) and co-author of the recently released The Fifth Agreement. Hecontinues to share the wisdom of the ancient Toltec throughlectures, workshops, and journeys to sacred sites around theworld in limited appearances. To see him in Toronto visit:www.inspirationalworks.net.

Michelle Honda, PhD practices at Renew You Holistic Healthin Ancaster/West Hamilton. In addition to her doctorate, sheholds an advanced degree in nutrition (RNCP), is a MasterHerbalist and an IIPA Certified Iridologist. For moreinformation visit: www.renewyou.ca. Call: (905) 304-0111. Blog: www.michellehonda.com.

Angela MacNeil, ND, MSc is a Naturopathic Doctor with aMasters in Human Health and Nutritional Sciences whocurrently practices at the Natural Way Health Clinic inWaterloo, Ontario. She takes an integrative, evidence-basedapproach to health and she emphasizes nutrition andclinical laboratory testing. For more information visit:www.thenaturalwayclinic.com or call 519-772-2116.

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. Have a health question? Want to know hownaturopathic medicine can help? See your answer in our nextissue in our new Ask the Expert section. Email questions to:[email protected].

Raisa Weisspapir is a homeopathic doctor specializing inpediatrics and general family health problems. She is amember of the Homeopathic Medical Council of Canada andthe American Academy of Environmental Medicine.Weisspapir is a European trained medical doctor with over 20years of medical experience. She welcomes your questions at(416) 227-1485 or [email protected].

Dr. Elvis Ali, BSc, FIACA, D.Hom, ND graduated with aBachelor of Science majoring in Biology in 1979 and receivedhis Doctorate of Naturopathic Medicine in 1987. Ali has beenin private practice for 22 years specializing in Chinesemedicine, sports medicine and nutrition. He is a member of thepostgraduate association at Harvard medical school and a staffmember at CCNM.

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Heart disease is an umbrella term for a variety of different diseases that affect the heart.It is the leading cause of death in Canadian adults. Although you lack the power to changesome risk factors, such as family history and age, nine modifiable risk factors account for over90% of the risk of a coronary event. These risk factors include smoking, high blood pressure,high blood lipids, diabetes, abdominal obesity, lack of exercise, alcohol excess, reduced intakeof fruit and vegetables, and psychosocial issues (Jackson, 2008). Treatment of an individualrisk factor can reduce heart disease risk by approximately 30%, whereas treatment of multiplerisk factors can reduce the risk by more than 50% (Kostis, 2007). Therefore, the most effectivemeans of reducing heart disease risk is the simultaneous management of some (or all)modifiable risk factors. You do not have to accept heart disease as your fate! Here are somestrategies to help you protect your heart.

DON'T SMOKE OR USE TOBACCO PRODUCTSSmoking is one of the most significant risk factors for developing heart disease - as many

as 30% of all heart disease deaths each year are attributable to cigarette smoking, with the riskbeing strongly dose-related (US Dept of Health and Human Services 1990, Woodward 2005).

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When you smoke, you are putting other people at risk as well,with second hand smoke increasing their risk of a heart disease eventby 25-35% (Jousilahti, 2002). Tobacco smoke contains more than4,800 chemicals and many of these can damage the heart and bloodvessels. Nicotine makes the heart work harder by narrowing theblood vessels, increasing the heart rate and blood pressure, anddecreasing oxygen delivery to the heart.

In addition, carbon monoxide in cigarette smoke replaces someoxygen in the blood and this increases your blood pressure byforcing your heart to work harder. The good news is that when youquit smoking, the risk of heart disease drops dramatically within justone year. And no matter how long or how much you smoked, youwill start reaping rewards as soon as you quit.

MAINTAIN A HEALTHY WEIGHTYour body mass index (BMI) is a ratio of your weight to your

height and it is used to diagnose weight problems withinpopulations. Numbers of 25 and higher are independently associatedwith an increased risk of heart disease, as well as, higher blood lipidsand blood pressure, and systemic inflammation (a promoter of heartdisease) (Zalesin, 2008). BMI is a good but imperfect guide. Muscleweighs more than fat, for instance, and people who are verymuscular can have high BMIs without added health risks.

Waist and waist-to-hip ratios are useful tools to measure howmuch abdominal fat you have. The way you can measure this is bymeasuring the smallest circumference of your natural waist, usuallyabout 5 cm above the belly button (= waist measurement) and your

hips at the widest part of your buttocks (= hip measurement). Thesemeasurements determine whether you have an “apple” or a “pear”shape - the apple shape has more belly fat than the pear and isconsidered more of a health concern. Research actually suggests thatabdominal obesity is a better discriminator of cardiovascular riskthan BMI (Lee, 2008). And just remember, even slight weight losscan lead to beneficial health effects.

GET MORE ACTIVEEvidence regarding the health benefits of physical activity is

overwhelming! It can protect against a multitude of chronic healthproblems including heart disease (Mackay, 2004). A sedentarylifestyle is considered by numerous international organizations to beone of the most important modifiable risk factors for heart disease.Epidemiological studies show approximately half the incidence ofheart disease in active versus sedentary people (Prasad, 2009).

The good news is that even small increases in physical fitnessare associated with significant reductions in risk. For example,studies show that two hours of moderate physical activity or an hourof vigorous physical activity every week will reduce your risk ofheart disease by about 30% (Mackay, 2004). In addition, a recentmeta-analysis showed that the risk for developing heart diseasedecreases as walking dose increases (Zheng, 2009).

Physical activity protects you in many different ways, such asreducing blood pressure, LDL (“bad”) cholesterol, and BMI (Kelley,2008). Guidelines recommend at least 30 to 60 minutes ofmoderately intense physical activity most days of the week butbecause even shorter amounts of exercise offer health benefits. Donot give up, if you’re not reaching those guidelines. You can evenbreak up your workout time into 10-minute sessions! And remember,things like gardening, housekeeping, and walking the dog all counttoward your total.

EAT A HEART-HEALTHY DIETEating a diet that is low in saturated fats, trans fats, cholesterol,

and salt, and high in fruits, vegetables, legumes, low-fat proteinsources, fiber, whole grains, and low-fat dairy products can helpprotect your heart. The “good” fats, however, are often neglected inheart-healthy diets. The omega-3 fatty acids found in fish candecrease your risk of heart attack, protect against irregular heartbeatsand lower blood pressure. Furthermore, how fish is cooked affectsthe benefits of these fats. Baked or boiled fish is associated withmore benefit from heart-healthy omega-3s than fried, salted or driedfish (Mozaffarian, 2003, Mozaffarian, 2005, Mozaffarian, 2006). Ifyou do not like eating fish or are worried about the mercury levels,you can consider purchasing a high quality fish oil supplementcontaining eicosapentanoic acid (EPA) and docosahexaenoic acid(DHA) that is free of contaminants to supply your body with theessential fatty acids it needs.

When it comes to carbohydrate intake, evidence suggests thatcarbohydrate quality rather than quantity is associated with greaterrisk of disease. A high glycemic index (GI) diet unfavorably affectsheart risk factors (ie. triglycerides, insulin, low HDL cholesterol)and therefore, substitution of high with low GI carbohydrates canreduce your risk of heart disease (McKeown, 2009).


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GET REGULAR HEALTH SCREENSHigh blood pressure and high cholesterol can damage your

heart and blood vessels. But without testing for them, you probablywon't know whether you have these conditions. Regular screeningcan tell you what your numbers are and whether you need to takeaction.

If you find out that your blood pressure and/or cholesterol ishigh and you are wary of taking medications, talk to a healthprofessional about alternatives. Various herbs and dietarysupplements can have significant physiological effects. For example,garlic has shown beneficial effects on lipids, and both hawthorn(Crataegus species) and coenzyme Q10 can provide benefit incongestive heart failure. Other less common compounds, such as,carnitine and arginine have shown beneficial effects on congestiveheart failure and angina (Fugh-Berman, 2007). Therefore, severalsupplements hold promise as adjuncts in the prevention andtreatment of heart disease but you should consult an expert todiscuss appropriate dosages and formulations, and ensure that nodrug interactions are taking place. 3

Angela MacNeil ND, MSc is a Naturopathic Doctor with a Masters inHuman Health and Nutritional Sciences who currently practices at theNatural Way Health Clinic in Waterloo, Ontario. She takes an integrative,evidence-based approach to health and she emphasizes nutrition andclinical laboratory testing. For more information visit:www.thenaturalwayclinic.com or call 519-772-2116.

ReferencesFugh-Berman A. (2000). Herbs and Dietary Supplements in the Prevention andTreatment of Cardiovascular Disease. Preventative Cardiology; 3(1): 24-32.

Jackson G. (2008). Gender differences in cardiovascular disease prevention.Menopause Int; 14(1): 13-7.

Jousilahti P, Patja K, Salomaa V. (2002). Environmental tobacco smoke and the risk ofcardiovascular disease. Scand J Work Environ Health; 28 (Suppl 2): 41-51.

Kelley GA, Kelley KS. (2008). Efficacy of aerobic exercise on coronary heart diseaserisk factors. Prev Cardiol; 11(2): 71-5.

Kostis JB. (2007). The importance of managing hypertension and dyslipidemia todecrease cardiovascular disease. Cardiovasc Drugs Ther; 21(4): 297-309.

Lee CM, Huxley RR, Wildman RP, Woodward M. (2008). Indices of abdominalobesity are better discriminators of cardiovascular risk factors than BMI: a meta-analysis. J Clin Epidemiol; 61(7): 646-53.

Mackay J, Mensah G. (2004). Atlas of Heart Disease and Stroke. World HealthOrganization. Geneva.

McKeown NM. Meigs JB, Liu S, Rogers G, Yoshida M, Saltzman E, Jaques PF. (2009).Dietary Carbohydrates and Cardiovascular Disease Risk Factors in the FraminghamOffspring Cohort. Journal of the American College of Nutrition; 28(2): 150-158.

Mozaffarian D, Gottdiener JS, Siscovick DS. (2006). Intake of tuna or other broiled orbaked fish versus fried fish and cardiac structure, function, and hemodynamics. Am JCardiol; 97(2): 216-22.

Mozaffarian D, Lemaitre RN, Kuller LH, Burke GL, Tracy RP, Siscovick DS. (2003).Cardiovascular Health Study. Cardiac benefits of fish consumption may depend on thetype of fish meal consumed: the Cardiovascular Health Study.

Mozaffarian D, Longstreth WT Jr, Lemaitre RN, Manolio TA, Kuller LH, Burke GL,Siscovick DS. (2005). Fish consumption and stroke risk in elderly individuals: thecardiovascular health study. Arch Intern Med; 165(2): 200-6.

Prasad DS, Das BC. (2009). Physical inactivity: a cardiovascular risk factor. Indian JMed Sci; 63(1): 33-42.

US Dept of Health and Human Services. (1990). The Health Benefits of SmokingCessation. A Report of the Surgeon General. USDHHS, Centers for Disease Control.Office of Smoking and Health. DHHS Publication (CDC): 90-8416.

Zalesin KC, Franklin BA, Miller WM, Peterson ED, McCullough PA. (2008). Impactof obesity on cardiovascular disease. Endocrinol Metab Clin North Am; 37(3): 663-84.

Zheng H, Orsini N, Amin J, Wolk A, Nguyen VT, Ehrlich F. (2009). Quantifying thedose-response of walking in reducing coronary heart disease risk: meta-analysis. EurJ Epidemiol; 24(4): 181-92.

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Health is not a number on a scale. Can you imagine being toldby your doctor to become shorter or taller because certain diseasesare associated with your height? This may sound ridiculous, butthink about the advice given to people with a body mass index ofmore than 25.9, which is considered overweight. Automatically, theyare often told to lose a few pounds regardless of other health statusindicators, such as blood lipids or activity levels. On the contrary,slim individuals are routinely considered healthy while furtherinvestigation could uncover poor eating habits and little physicalactivity, which are both major risk factors for developing chronicdiseases later in life.

Weight has become considered the root problem of manyillnesses today. In many cases however, lifestyle choices are the mainproblem, with excess body weight being one symptom. Eating welland maintaining your nutritional health will help to keep all of yourbody’s systems in balance and can reduce many of the risk factorsrelated to chronic diseases. In addition, being physically active andhaving a positive body image, no matter what your size, will helpyou achieve balance in all aspects of your health.

ACHIEVING YOUR HEALTHY SIZEAllow yourself to recognize the challenges that come with

changing your lifestyle and have patience as you move toward yourgoals. Sustainable change takes time and may involve a fewsetbacks. Reward yourself with things that are real treats to yourbody like your favorite fresh fruits or vegetables or extra time formeditation instead of junk foods that may lead to feelings oftiredness or guilt in the long-run.

ADOPT A NON-DIETING APPROACHRestricting food intake is not a healthful or sustainable way to

live your life. Doing so upsets your natural metabolic rate, limits thenutrients your body receives to perform its daily functions, andcreates a negative relationship with food. In addition, people whorestrict their intake throughout the day tend to load up on unhealthysnacks in the evening, thus continuing the cycle of guilt. Keep yourgoals focused on improving your health and feelings of well-beinginstead of on an unattainable image or weight.

EAT A COMPLETE BREAKFASTSkipping meals, especially breakfast, lowers your metabolic rate

and sets a lethargic tone for your whole day. Since our bodies areprogrammed to protect essential functions, such as, maintaining aheartbeat, eating inconsistently or inadequately triggers the brain toconserve the nutrients and energy it gets. Thus, as our metabolismdrops, our body allows only minimal energy to be used for dailyactivities. A complete breakfast includes a serving of protein, suchas egg, cheese or nut butter.

Simple Lifestyle Changes for Long-Term

Weight Goals

Living a healthier lifestyle is the best approach

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By Angela Hubbard, RD

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UNHEALTHY PAIRSMovies, popcorn. Donuts, coffee.

Work late, take-out. What pairings are inyour life? Which ones do youconsciously choose and which arepurely habits? By taking a moment touncouple these pairings, you can worktoward healthier eating.

H.A.L.T. and learn your body’ssignals: what are you feeling - hungry,angry, lonely or tired? Many people gostraight for high-fat and carbohydrate-rich snack foods when they areemotional or bored; feelings that havenothing to do with true hunger. Keepinga food and activity diary may help.

BE ACTIVE, OFTENHave fun! Being active can be

anything from dancing to your favoriteCD to playing sports with friends. Justget your body moving, everyday. You’llstrengthen your heart, muscles andbones and feel more relaxed.

Burning calories and increasingmuscle mass increases your metabolismand allows you to eat enough food to getall the nutrients your body needs forfunctioning at its best.

KEEP GOALS SMART Simple. Measurable. Attainable.

Realistic. Time period. Create a goalstatement with these characteristics.Take it one step at a time. No matter howsmall the step may seem to you, if youcontinue moving in a positive direction,you will see positive results.3

Angela Hubbard, RD is a RegisteredDietitian and nutrition consultant located inToronto, Ontario. She practices a client-centered and evidence-based approach withan emphasis on building healthy andsustainable relationships with food. Visit:[email protected].

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The immune system is our hero, equipped with a series ofdefensive mechanisms which provides us with constant surveillanceagainst invaders. Its primary function is to protect the body frombacteria, viruses, infection and the subsequent development ofillness and disease. Our immune system and other related systems ofthe body become depressed through nutrient deficiencies.Supporting and enhancing the immune system is a vital step tomaintain resistance to serious diseases and reducing one’svulnerability to colds and flu. Fortunately, planet earth has providedus with a huge array of substances to choose from to fortify, nourishand heal ourselves.

NEW CHAMPION IN THE MUSHROOM GROVENative to Brazil, agaricus blazei murrill (ABM) is a medicinal

mushroom which now ranks top of the list for its potent immuneboosting and disease fighting properties. Studies conducted by Dr.Shoji Shibata at Tokyo University, where reishi and shiitake - otherwell known cancer fighting mushrooms were compared to agaricusblazei murrill, demonstrating that the ABM mushroom to have thehighest concentration of beta-glucan of any mushroom. Beta-glucans are the most potent immune enhancing substances yetdiscovered.

SULFORAPHANE IN CRUCIFEROUS VEGETABLESA sulphur compound, sulforaphane is an all-star among

antioxidants, generously available in broccoli, Brussels sprouts,cauliflower, cabbage and related vegetables. It is a powerfulanticarcinogen demonstrating strong potential in cancer prevention,delay and as a reversal agent of preneoplastic lesions (preceding theformation of a tumour). According to a study from the ImperialCollege of London, sulforaphane boosts the activity of a naturalprotein that protects the arteries against inflammation which leads toheart disease and has the ability to lower cholesterol (Zakkar M et al.Arteriosclerosis Thrombosis and Vascular Biology 2009).

FALCARINOL, PROTECTIVE TO PLANTS AND PEOPLEFalcarinol found in carrots is the plants natural pesticide and an

antioxidant to consumers. Studies indicate that regular ingestion offalcarinol reduces one’s cancer risk by up to 40%. Dr. Kirsten Brandthead of the research department at Newcastle University explains,“isolated cancer cells grow more slowly when exposed to falcarinol.”For the maximum amount of falcarinol to remain in carrots,preparation is key. Juicing is highly recommended and during thecooking process, do not slice carrots but cook them whole to retaintheir anti-cancer properties.

FABULOUS FLAVONOIDS IN BERRIESIt is hard to beat the phytochemical and antioxidant power of

berries. Along with their abundant antioxidant quality, they offer tensof thousands of phytochemicals that readily boost and defend ourbodies. Berries are high in key nutrients that build a healthy immunesystem. These powerhouses of nutrition also scavenge free radicalsfrom our tissues protecting us from aging and many chronic diseasessuch as cancer.

EXOTIC BERRIES ARE UNIQUEBerries native to the Amazon and other far away regions of the

world offer unique qualities unavailable to the Northern hemisphere.Berries like the acai, aronia, wolfberry and goji have a greaterabundance of antioxidants along with a much more completenutritional profile encompassing amino acids, essential fatty acids,minerals/vitamins, and a wider array of phytochemicals.

BETA-CAROTENEBeta-carotene is synonymous with carrots and other sources

like pumpkin, sweet potato, apricot, sweet peppers and greens. Beta-carotene is an antioxidant and a pre-cursor used to make vitamin A.This potent compound is well recognized for enhancing manyimmune system processes and duly noted to help reduce a widerange of cancers.

By Michelle Honda, PhD

The Immune System Boost of

Super Foods

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GLUTAMINE GUARDS THE BODYThe amino acid glutamine plays an essential role being the first

line of defense in our intestines and the body as a whole.Deficiencies occur following a trauma, major illness, poor diet andeven excessive exercise. When deficient, glutamine is implicated inimmune dysfunction.

Among other processes, glutamine serves as an energy sourcefor rapidly dividing cells, such as immune cells following a bacteriainvasion or other immune threat. Glutamine is abundant in highprotein foods, such as, meat and two high vegetable sources areuncooked cabbage and beets.

VITAMIN A IS A MAJOR PLAYER – RETINYL ACETATEVitamin A is a key player in the task of maintaining a healthy

immune status in individuals, as well as, plays a major role in braindevelopment, cellular growth, skin health, nervous system anddigestive functioning,

It is important to note that the body needs adequate protein,vitamin E and zinc in order to fully metabolize and utilize vitamin Ain this form.

ZINC HAS ZEALZinc is the second most important element in our bodies

performing a hundred or more functions. This crucial trace mineralis a necessary component of our immune response and healingprocesses.

LYCOPENECommonly associated with tomatoes, lycopene is another

antioxidant known for attacking free radicals and fighting severalforms of cancer. Studies indicate that some form of oil may benefitthe absorption of lycopene.

ALLIUM (DIALYL SULTIDES)Garlic contains immune enhancing allium. This compound

appears to increase the activity of immune cells that fight cancer andindirectly assist in the break down of cancer causing substances.

VITAMIN C IS VIGILANT Vitamin C reaches every cell of the body and plays a significant

role in fighting infection by stimulating immune response(production of white blood cells) against the onslaught of diseasecausing invaders. Vitamin C is widely available in many fruits andvegetables.

Natural ingredients have demonstrated the ability to support ourimmune system and overall health. The following have also gainednotary for stimulating the corner stone of our health. For example:reishi, maitake and shiitake mushrooms, vitamins such as E, B6, 12,D3, K, alpha lipoic acid, acidophilus, grape seed extract, quercetin,resveratrol, N-acetyl-cysteine, turmeric, folic acid and more.3

Michelle Honda PhD is a holistic doctor practicing at Renew You HolisticHealth located in Ancaster Meadowlands. Visit her website at:www.renewyou.ca and www.michellehonda.com Call: (905) 304-0111

Many common lifestyle factors contribute to constipation. Hereare some simple tips for prevention. Drink more: 1 to 2 litres per dayof water, fruit juice, herbal teas formulated to help regulate bowelmovements, or soup as desired without abusing coffee. Eat morefiber: opt for whole grains (rice, pasta, brown bread ...) rather thanrefined grains (white bread...). Fiber acts like a natural broom tosweep out your intestines.

Discover whorled mallow mucilage in herbal tea: it facilitatesbowel movements. In association with licorice and cat’s claw, it actsas a laxative while cleaning the intestinal tract. Increase beneficialbacteria in the colon: when intestinal microflora is invaded bypathogenic bacteria or reduced due to prolonged antibiotic use, it isvery important to take beneficial bacteria. Probiotics restore theintegrity of the intestinal microflora and take on a protective role.

Some herbal teas offer superior level dual-action nutritionalhealth benefits - helping to relieve the discomfort associated withoccasional constipation, gas and bloating, while promotinggastrointestinal health and regularity.3Sandrine Briatte, B.Sc. Biochemistry, M.Sc. Biology, is a scientific managerin research and development of natural health products. She currently worksat Virage Santé in Québec and offers her expertise in probiotics by providingtraining for customers. For more information: www.viragesante.com or call(1-800-463-0944).

Discover Intestinal Joy

By Sandrine Briatte, B.Sc. Biochemistry, M.Sc. Biology

1 800 463 0944 www.viragesante.com

They offer superior leveldual-action nutritionalhealth benefits-helping torelieve the discomfort associated with occasionalconstipation, gas andbloating, while promoting gastrointestinal health and regularity.

Your Healthy Combination!

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• Physically protects against U.V.radiation (not a sunscreen)

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DNA Restore Ointment • Hyperpigmentation • Moles • Skin lesions and abnormalities • Sore joints• Rapid healing of cuts, scrapes,

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• Prevents macular eye degeneration

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We know nutrient rich broccoli is good for our health, but didyou know hyperpigmentation, moles, lesions, and skin abnormalitiescan all be helped by broccoli-based phyto-nutrient, sulforaphane?This amazing phyto-nutrient is classified as an indirect antioxidantdue to the fact the phase-two enzyme activity stimulates continuouslong lasting antioxidant reactions in the body, even after thesulforaphane is no longer present. Sulforaphane is both a detoxifyingenzyme and is also anti-inflammatory.

CRUCIFEROUS CRUNCH KICK STARTS BETTER SKIN Cruciferous vegetables unleash the powerful healing phyto-

nutrient – sulforaphane. Within broccoli, the seed and the sproutthere is a compound called glucoraphanin. When you chew thebroccoli an enzyme called myrosianase is activated which convertsthe glucoraphanin into sulforaphane. Unfortunately, due toindustrialization, seven out of eight varieties of broccoli do notcontain any glucoraphanin! Sulforaphane induces phase twoenzymes and also creates protective proteins that last for 72 hours. Italso has a cumulative dosing effect. If you were to take two capsulesinternally or put the lotion or ointment on twice daily then by the endof the 72 hours, you will have six times the dosage level activity.

This incredible phyto-nutrient has been used for skin care to aidmoles going black and falling off, hyper-pigmentation, skin lesionsand abnormalities, acne, stretch marks, eczema and psoriasis.Sulforaphane also physically protects and restores the skin from UVradiation damage, but is not a sunscreen. Sulforaphane has also beenshown to reduce wrinkles. There are now 1600 clinical publicationson sulforaphane around the world to date, many are peerreviewed.3

Courtesy of Newco. For more information about sulforaphane visit:www.organicteatreeoil.com

By Marty Newcomen

BROCCOLI for Beauty

BROCCOLI-BASED PHYTO-NUTRIENT ANDANTIOXIDANT SULFORAPHANE HAS MANYAMAZING SKIN-CARE APPLICATIONS FOR MOLES,LESIONS, HYPERPIGMENTATION AND MORE.

My orthopedic surgeon suggested I try R2000 ollagene t. 2008, Kamloo s, B .

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CR2000 IS THE CANADIAN LEADER IN COLLAGEN!RECOGNIZED & APPROVED BY HEALTH CANADA THREE YEARS IN A ROW!!

WHEN IT COMES TO COLLAGEN,YOU TRULY GET WHAT YOU PAY FOR....IT’S AS SIMPLE AS THAT!! CR2000 IS THE RIGHT CHOICE FOR ARTHRITIS AND JOINT PAIN!!

“CR2000 COLLAGEN IS SOLD ALL OVER THE WORLD AND IS THE #1 COLLAGEN BRAND IN CANADA FOR PURITY AND QUALITY!”

HDec-Jan2010 11/27/09 3:45 PM Page 12HDFeb-March2010 1/29/10 11:15 AM

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CR2000 IS THE CANADIAN LEADER IN COLLAGEN!RECOGNIZED & APPROVED BY HEALTH CANADA THREE YEARS IN A ROW!!

WHEN IT COMES TO COLLAGEN,YOU TRULY GET WHAT YOU PAY FOR....IT’S AS SIMPLE AS THAT!! CR2000 IS THE RIGHT CHOICE FOR ARTHRITIS AND JOINT PAIN!!

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When it comes to diapers, there are endless health andenvironmental reasons to switch from disposables to reusable cloth.Cloth diapers are better for your baby’s skin because they arebreathable, free of chemicals, and gentle on sensitive body parts.Using cloth diapers instead of disposables also reduces theoccurrence of irritating and painful diaper rash. The choice to usecloth diapers can also make a massive impact on the environment.Plus, there are immediate cash savings for you.

DISPELLING THE MYTHS OF DISPOSABLESMost parents choose to use disposables for their perceived “ease

of use,” with no idea what they are actually putting on their baby’sbottom. Disposable diapers contain many ingredients that bigcorporations try to keep the consumer from knowing about. Some ofthem include: petrolatum, stearyl alcohol, cellulose tissue, elastic,gel and perfume. “Green disposables” are often made without

By Laurie Diwakar and Lauren Walker

Time for a ChangeECO LIVING

Cloth Gives

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HHoommee--MMaaddee LLaauunnddrryySSooaapp ffoorr PPeennnniieess

For all washing machines. Makes 10 Gallons. Top Load Machine - 5/8 cup per load (Approx. 180 loads)Front Load Machines - 1/4 cup per load (Approx. 640 loads)

INGREDIENTS1 Litre - hot tap water1 soap bar 250ml - washing soda - sodium carbonate 125ml - borax

DIRECTIONSGrate Soap and add to the pot of hot tap water. Stir

frequently over medium-low heat until soap dissolves. Fill a 5gallon bucket half full with hot tap water. Add melted soap,washing soda and Borax. Stir well, until all powder is dissolved.Fill bucket to top with hot water. Stir, cover and let sit overnightto thicken. Stir and fill a used, clean, bottle half full with soapand then fill the rest of way with water. Shake before each use(will gel). Optional: Add 10-15 drops of essential oil per 2gallons. Add once soap has cooled. Ideas: lavender, lemon,tangerine, tea tree oil.

HDFeb-March2010 1/29/10 11:15 AM

chlorine, fragrances, or latex, but most have sodium polyacrylate (SAP)(1), an absorbent gelthat’s a chemical (www.Chemistry.about.com). SAP was banned from tampons because of itslink to toxic shock syndrome but studies have not been done on SAPs effect on babies. Also,both “green” and regular disposable diapers contain polyolefin (plastic) film. “Green diapers”inserts claim to be compostable, but they are not biodegradable, nor are they natural with theirchemical SAP.

SAP gels claim to be non-toxic. However, these cross-linked polyacrylate polymers arelinked to an increase in childhood asthma, a decrease in sperm count and increase in scrotaltemperature among boys and may cause problems later in life. In one study, they found thaton average, the in-plastic temperatures were approximately 1.8°F higher than in cloth. Thebabies in cloth had cooler recorded temperatures (www.Drspock.com). Other scientific studieshave linked disposable diapers and their toxic substances to the increase of asthma in today’ssociety. Laboratory rats exposed to disposable diapers straight out of the package havesuffered increased eye, nose and throat irritation, as well as bronchial constriction similar tothat of an asthma attack (Rosalind C. Anderson, Acute Respiratory Effects of DiaperEmissions, Archives of Environmental Health, 54, October 1999).

DISPOSA-NOT?Disposable diapers are not really disposable at all. This information, from the Real

Diaper Association shows the impact disposables has on our landfills(www.realdiaperassociation.org). Currently, 27.4 billion disposable diapers are estimated tobe consumed every year in North America of which, over 92% end up in the landfill. Againstmanufacturers advice, less than 0.5% of fecal waste is disposed of properly in thetoilet/sewage system before the diaper is discarded. It is estimated to take 500 years for adisposable diaper to decompose. This is long after your great, great, great grandchildren willbe gone. Disposable diapers are the third largest single item in landfills. In a house with onechild in diapers, disposables make up 50% of household waste. Disposables are alsoexpensive; you can expect to pay $2,500-$4000 for disposables from birth through pottytraining.

R-EVOLUTION OF CLOTHCloth diapering has come a long way from your mother’s days of pricked fingers and

artful folding. Velcro or snap closings have done away with pins, making some cloth diapersas easy to change as disposable diapers. Modern choices are simply to fasten and don’t requireany folding. These come in a variety of sizes and fabrics and are not only functional, butdurable.

Some think that it’s a lot of extra laundry or work to use cloth diapers, but what is anotherone or two washes a week? This is less work than earning the money to buy disposables. Clothis better for your baby and the environment. Plus, cloth diapers can save you thousands ofdollars, especially when you use them on more than one baby. Because they actually feel wet,babies tend to potty train earlier in cloth diapers; another bonus! There are so many pros tocloth diapering, cloth really should be the first choice. Your baby’s bottom will be in diapers24 hours a day for the first 2-4 years of life. Choosing cloth or disposables for your baby is abig decision, but it shouldn’t be a hard one.3

Laurie Diwakar, BA ENG, PSYCH is a mother of 3 with more than 9 years of experience in thenatural health industry. As a motivated entrepreneur she has committed the last 4 years to developingand testing products that work for you, your family and the environment. Her main focus is a balancebetween quality, comfort and health at a reasonable price. For more information on cloth diapers visit:www.rearz.ca

References:1) Chemistry.about.com/b/2007/02/06/how-diapers-work-why-they-leak2) Drspock.com/article3) Realdiaperassociation.org/diaperfacts.php4) These findings appear in a scientific report concluded by Dr. Rosalind C. Anderson of Anderson Laboratories,Inc. in Vermont.*Acute Respiratory Effects of Diaper Emissions, Archives of Environmental Health, 54, October1999

HDFeb-March2010 1/29/10 11:15 AM

Endurance Exercise for

Heart HealthBy Lowell Greib, MSc, ND, CISSN

An investment in your health may be as simple as participating in regular physicalactivity and may lead to not only longer life, but a reduced risk in a variety of chronicdiseases!

Recent data released from Statistics Canada suggest that health markers such asBMI, waist circumference and physical activity rates have deteriorated dramaticallyover the last 25 years for most age groups. These indicators have obvious healthrepercussions. It is estimated that upward of 45% of high blood pressure cases and 23%of coronary artery disease cases could be eliminated by maintenance of healthy weights.

Endurance exercise is one of the best ways to improve body composition. It has avariety of biochemical effects including increasing aerobic and anaerobic capacity,

increasing metabolism, improving hemoglobin levels, improving blood return to theheart, improving endurance, not to mention indirect effects on strength and

flexibility.Current guidelines from the Public Health Agency of

Canada suggest everyone should participate in enduranceexercise 4-7 days per week (not to mention strength andflexibility activities as well) and accumulate a minimum of250 minutes over this period. This includes any activitythat increases the heart rate for a period of time and caneven be done in bouts as short as 10 minutes.

Now that you have defined what you may need todo, the next question is “at what pace?” This questiondoes not have a one size fits all answer. In fact, everyindividual has a certain aerobic capacity and threshold.Use the Borg Rating of Perceived Exertion. Generallyyou should complete endurance exercise with anexertion of “somewhat hard”. In essence, this is anintensity that will have you feeling like you arebreathing rapidly, but can still have a conversationwith those who are around you.

One of the struggles of exercise is maintainingconsistency with your regimen. There are manytricks to making physical activity a habit and partof your healthy lifestyle.

FIND A BUDDYExercise should be a social outing as well!

By committing to a friend or family member, youwill both be building success. It may be as simpleas checking in with each other or could include

workouts together.

MAKE EXERCISE YOUR PRIORITYBy making exercise an important part of your life, you will

not only develop the habit, but make it part of your identity.

NATURAL BEAUTY

HDFeb-March2010 1/29/10 11:15 AM

LOG YOUR ACTIVITYWe tend to write down the things that are important to us. From an exercise perspective,

it could be how much time you exercise each day, how many steps you walk, how far you runor cycle, what you weigh, etc.3

Lowell Greib, ND offers his expertise in sport medicine, injury prevention, and performance athleticnutrition in private clinics in Huntsville and Orillia, Ontario, Canada. Greib can be followed on Twitter@sportmeddoc. Contact at: [email protected] or toll-free at 1-877-624-4633. Visit:www. mahiganmedicine.com.

As we age, dark spots (or age spots)are a common occurrence. Medicallytermed hyper-pigmentation, these spotsare caused by the body’s over productionof melanin (the skin pigment). So howdoes this happen you ask? It’s the buildup of sun exposure over time, this maincontributor, causing the enzymetyrosinase to over produce leading to toomuch skin pigment, malanin.

Overtime, hyperpigmentation can bereversed with natural ingredients thateither block the production of melaninand/or absorb darkening UV rays.

REVERSING THE PROCESSHydroquinone (HQ) and Kojic Acid

based products are available in mostpharmacies, but may not be ideal for you.Hydroquinone, the most populartyrosinase inhibitor, has been banned inJapan, the European Union, and Australiadue to skin irritation and non-humanevidence of carcinogenic properties. InNorth America many HQ products arestill available. Kojic Acid, is analternative to hydroquinone. However,regular exposure increases skinsensitivity, suggesting an increase risk ofallergic contact dermatitis.

As health conscious shoppers arelooking for natural alternatives tohydroquinone and kojic acid, there aresome natural ingredients to consider.Niacinamide, a unique form of VitaminB3 is an effective skin lighteningcompound and is also good for dry,

flaking, aging skin. Licorice extractabsorbs UVA and UVB rays. It also is ade-pigmenting agent by inhibiting theproduction of melanin. Aloe has subtleskin lightening properties, fromabsorption of UV light and moisturizesageing skin. Vitamin E has anti-oxidantproperties that help protect andrejuvenate aging skin. Vitamin A orretinyl palmitate has exfoliator propertiesto help expose new skin. Seek creams thatcombine these natural ingredients to helpmake skin look visibly younger. Theseskin brightening formulas help removedead skin cells, reduce the appearance ofage/dark sports and moisturize agingskin.

TREATMENT EXPECTATIONResults will vary depending on how

dark the spots are, which areas of the skinare affected, how much time you’vepreviously spent in the sun and howconsistently you follow treatment. It'salso important to protect your skinagainst new age spots and prolong theresult of treatment by wearing sunscreenon all exposed areas of the body everyday.3

For more information about natural formulasvisit: www.darkspotcream.com or call1-(888) 873-0929. Pharmacist developedZax’s Original Darkspot Cream is available atleading Natural Health Stores, such as, theBig Carrot and can be ordered to storesthrough Axel Kraft (800) 667-7864.

By Alyssa C. Rolnick, RD, MHSc

Bothered By Age Spots?

HDFeb-March2010 1/29/10 11:15 AM


Tips for LosingWeight

By Rahima Hirji, ND

Being overweight is one of the many factors that contribute toheart disease. By maintaining a healthy weight, you not only reduceyour risk of heart disease, but also of many other diseases includingdiabetes, arthritis and cancer. Losing weight can be easy, if you setreasonable expectations and follow some simple advice.

DRINK MORE WATERWe’ve heard this over and over and yet, many people do not get

enough. But how much is enough? Ideally, people should aim todrink half of their body weight in ounces.This means that a 140lbwoman should be drinking 70 ounces, or about 9 glasses of water,daily. Water not only keeps you hydrated and feeling good, it alsohelps to curb your appetite. Often, people mistake thirst for hunger,so by ensuring adequate hydration, you will make sure you don’ttake in unnecessary calories.

DON’T STOP EATING TO LOSE WEIGHTThis can backfire leaving you hungry and craving foods that

will further sabotage your efforts. Instead, focus on eating everythree hours. Choose whole grains, lean meats, fruits, vegetables,some dairy and raw nuts. Also, try to include a source of protein withevery meal. These foods, and protein in particular, have lowerglycemic indices. This means that they will help to keep your bloodsugar steady. By eating these foods every three hours, you will feelsatisfied all day and avoid the blood sugar dips that leave youcraving sweets.

GET MOVING!Exercise can help you feel better and increase your metabolism.

This will help you burn more calories and lose weight. Most peoplefocus on doing cardiovascular exercise when trying to lose weight

Therapeutic Nutrition for Heart Disease

World-renowned biochemist Linus Pauling, PhD (1901 to1994), two-time Nobel Prize Laureate and recipient of over 40honorary degrees, is regarded by many of his peers as one of theworld’s greatest scientific minds of the 20th century. After decadesof scientific and clinical research, he believed getting control ofcardiovascular disease, heart attacks and strokes could be bestachieved through therapeutic nutritional therapy.

KEY ESSENTIAL NUTRIENTS Pauling found when taken therapeutically, these nutrients can

help stop and reverse the majority of cases of cardiovasculardisease: vitamin C, amino acids (parts of protein) called l-lysineand l-proline, vitamins A, B12, D and E, minerals includingmagnesium and selenium, the antioxidant Co-Q10 and omega-3essential fats.

Following other scientists’ discoveries from the 1980s,Pauling reconfirmed plaque in the arteries is laid down astemporary repair material for damaged blood vessels. This stickycholesterol plaque, which the body uses to seal up the cracks andfissures, is a “special” kind of cholesterol made in our livers andnot the cholesterol we ingest from fatty foods. LP(a) cholesterolplaque is produced as a necessary emergency “secondary responsetissue” to deal with the damaged blood vessels. This happens onlywhen the body is malnourished. He found the most importanthealing tissue for blood vessels is collagen. Collagen needs highlevels of vitamin C and amino acids, such as, lysine and proline tobe properly and adequately made.

There is hope for those who suffer with this chronicdegenerative disease. The results of using the Pauling protocol arepredictable and measurable. Start by getting a full blood profile

By Gerry Bohemier

HDFeb-March2010 1/29/10 11:15 AM


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but it is important to make sure you that you incorporate someweight training into your regimen as well. Although bothcardiovascular exercise and weight training will burn calories,weight training helps you build muscle as well. This is importantsince, pound for pound, muscle burns more calories than fat,making your body better able to lose weight and keep it off.

GIVE YOURSELF A TREATThis means that you can indulge in a little something so that

you are not feeling deprived: a slice of pizza, a small hamburgeror a little sweet treat. Deprivation can lead to weight loss failure.Just be careful to monitor portion sizes and to make sure that theindulgence doesn’t lead to a full blown binge. Having somethingto look forward to once a week can help you stay motivated andkeep the weight coming off.

CONSIDER OMEGA-3Lastly, consider an omega-3 supplement. Omega-3 fats have

been shown to facilitate fat loss and increase metabolism. It is nota magic bullet, but combined with proper nutrition and exercise,it can expedite weight loss by helping stabilize blood sugar andlowering insulin secretion. Excess insulin increases fat storageand decreases the body’s use of fat as fuel. Although there arefood sources of omega-3 fats like salmon and walnuts, mostpeople don’t get enough of these foods in their diets. Consider agood quality supplement to further support your weight lossefforts.3

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 womens’health, infertilityand autoimmune diseases. Check out: www. targettherapeutics.com orcall 519-593-2354.

test for heart disease risk factors. Then, adopt a healthier dietand a regular exercise routine and consider taking a supplementwith the key therapeutic nutrients. Lifestyle changes andtherapeutic nutrition can help put you on track for a lifetime freeof heart disease. Once you start, check regularly with yourdoctor to determine the reduced need for your prescriptiondrugs.3

Gerry Bohemier is a retired chiropractor who devotes his professionaltime to writing and lecturing on nutritional protocols for heart andother health issues. This year he will be lecturing in major cities acrossCanada. Contact by e-mail: [email protected]. Journal referenceson request. For product information visit: innotechnutrition.com.

HDFeb-March2010 1/29/10 11:15 AM

In the field of preventative medicine,detoxification programs have become verypopular. Detoxification, or detox for short isdefined as the reduction of the toxic propertiesof a substance. The goal is to attain properfunctioning and optimum health by detoxifyingthe body of toxins and harmful chemicals.

Indigestion which is also known asdyspepsia can result in abdominal discomfort ora burning sensation in your upper abdomen. Ifone cannot digest foods properly it may lead todecreased absorption of essential nutrients andthis may lead to signs of tiredness and becomingfatigued. Some reasons for indigestion includeeating too much or too fast, high-fat foods,eating when stressed, smoking, excess alcoholintake and taking some medicines. Over timethey all contribute to indigestion and can makeit worse.

BODY DETOXConsuming a diet low in water intake and

inadequate fiber may lead to a sluggishintestinal tract and constipation. Therefore, toprevent complications one can consider aprogram which is supervised to help to detoxifyyour body. Examples include: water and juicefasting, herbal supplements, as well as, a dietdetox which can be done after one indulges in aperiod of over-eating or the consumption of non-nutritious and processed foods. A vegetarian

diet may be effective in cleansing the body. Thisdiet contains no animal fat, less processed foodsand more fruits and vegetables which aidsdigestion and help cleanse the digestive tractbecause of their high-fiber content.

HERBAL REMEDIESHerbal remedies can also be considered to

help detoxify the body and internal organs.Milk thistle has been used historically to

treat liver disorders and in detoxification andcleansing protocols. Traditionally, it has alsobeen used to protect the liver and help relievedigestive disturbances/dyspepsia.

In cases of sluggish bowels, aloe vera canbe considered to help in the short relief ofoccasional constipation. Aloe is commonly usedtoday as a herbal remedy to promote bowelmovements. In herbal combinations, aloe veracan also be used with other herbal remedies indetoxifying for maximum benefits.

Burdock is consumed as a food in Asia. Ithas been traditionally used as a diuretic in herbalmedicine as well as helping to removeaccumulated waste via the kidneys, skin andmucus membranes.

Both fennel and artichoke have been usedtraditionally to help relieve digestivedisturbances, including bloating and gas.

As with most detoxification diets and othertypes of fasting, it can be very difficult to

n Reduce pesticides and chemical exposure.

n Try to cut down on commercially grown meat.

n Increase fruits and vegetables, preferably organic ones – high in fiber.

n Increase cruciferous & dark green leafy vegetables, fruits, legumes, and whole grains.

n Consider eating carrots and grapes, which are sources of antioxidants.

n Eat pineapple and papaya since they contain digestive aids to help break down foods.

n Drink more water and herbal teas – helps keep the bowels moist.

n Stop taking nicotine, coffee, saturated fats, alcohol and sugar.

n Exercise at least 20-30 minutes daily.

n Begin gradually with 1-3 daydetoxify program and work up to a week.

n Other detoxifying programs to consider include: acupuncture, saunas and homeopathy.

n Get plenty of fresh air.

n Decrease stress by: getting massages, doing yoga or tai-chi, seeking counselling, laughter and hydrotherapy.

Tips forHealthyDigestion

By Elvis Ali, BSc, ND, DiplAc

Herbal Detox

HDFeb-March2010 1/29/10 11:15 AM

maintain for extended periods of time. Therefore, using other herbsin conjunction to a herbal combination is recommended. Green teais an excellent example since it is a source of antioxidants for themaintenance of good health and is ideal for use with any program ofreduced intake of dietary calories in weight management.

We are what we eat and also what we absorb, therefore takingdigestive enzymes and probiotics is suggested in any detoxificationprogram. They also provide “friendly bacteria” which forms part ofa natural healthy gut flora.

If you have never attempted any detoxification programs it isimportant to check with family practitioner before you begin.Detoxification should not be done if you are pregnant, breast-feeding or suffer from heart problems, diabetes or chronicconditions. Remember there are numerous methods to detox yourbody and some may require lifestyle, as well as, dietary changes.

Therefore, it is best to choose methods that you can followwhich is safe and done with medical supervision. Besides takingherbal supplements and starting any detox diets make sure to includedigestive enzymes and probiotics. They help with digestion andmaintain a healthy intestinal flora which aids in complete digestionand assimilation of nutrients.3

Elvis Ali, B.Sc., N.D., Dipl.Ac., is a practicing naturopathic doctor inToronto.

References1) Dorland’s Medical Dictionary. Detoxification. (Internet) (Cited on Jan. 5th,2010) Available at: www.mercksource.com2) Medline Plus. Indigestion. (Internet) (Cited on Jan. 5. 2010) Available at:www.nlm.nih.gov/medlineplus/indigestion.html3) Medline Plus. Fiber. (Internet) (Cited on Jan. 5, 2010) Availabe at:www.nlm.nih.gov/medlineplus/ency/article/002470.htm4) Greenlee H, Abascal K, Yarnell E, Ladas E. Clinical applications of Silybummarianum in oncology. (Integr Cancer Ther.) 2007 Jun;6(2):158-65.5) NHPD Monograph. Milk thistle. (Internet) (Cited on Dec. 17th, 2009)Available at: www.hc-sc.gc.ca/dhp-mps/prodnatur/applications6) NHPD Monograph. Aloe vera. ( Internet) (Cited on Dec. 16, 2009) Availableat: http://webprod.hc-sc.gc.ca7) NHPD Monograph. Burdock. (Internet) (Cited on Dec. 17th, 2009) Availableat: http://webprod.hc-sc.gc.ca/nhpid-bdipsn8) NHPD Monograph. Fennel. (Internet) (Cited on Dec. 17th, 2009) Availableat: www.hc-sc.gc.ca/dhp-mps/prodnatur/applications/licen-prod9) NHPD Monograph. Artichoke (Internet) (Cited on Dec. 17th, 2009) Availableat http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=87&lang=eng10) NHPD Monograph. Green tea. (Internet) (Cited on Dec. 17th, 2009) Availableat: www.hc-sc.gc.ca/dhp-mps/prodnatur/applications/licen-prod/monograph11) NHPD Monograph. Probiotics. (Internet) (Cited on Dec. 17th, 2009) Availableat: www.hc-sc.gc.ca/dhp-mps/prodnatur/applications/licen-prod/monograph

More info call 416•530•1788

www.jivathai.com

Beneficial for:

Diabetes, High blood cholesterol,

High-blood pressure, Obesity,

Cold, Ischemia.

Therapeutic compounds:

GABA, Phytosterol, DNJ,

Prenylated flavonoids.

HDFeb-March2010 1/29/10 11:15 AM


ALMOND LOVER’S HEALTHY DINING

ASPARAGUS, GRAPE TOMATOES, PORTOBELLO MUSHROOMS & SLICED ALMONDS WITH WHOLE WHEAT ROTINI

ARE YOU A FLEXITARIAN? A “flexitarian” is someone who

eats meat occasionally, but enjoysmeatless meals most of the time.

This meal is perfect for theflexitarian in you. It is loaded withgood nutrition, including plenty ofveggies, whole grain pasta, andalmonds, which provide a greatsource of fibre, vitamin E, calcium,and iron.

Recipes courtesy of Canadian dietitian andbestselling author Liz Pearson and theAlmond Board of California.

CERT

IFIED

ORGANIC

100%INGREDIE

NTS

INGREDIENTS1 box (375g or 5 cups) whole wheat uncooked rotini pasta 2 cups (500 mL) grape tomatoes cut into halves 1⁄2 cup (125 mL) fresh basil, chopped 6 tablespoons (75 mL) extra virgin olive oil 1 medium onion, diced 2 cups (500 mL) 3 large Portobello mushrooms, chopped 3 to 3 1⁄2 cups (750-875 mL) 1 bunch of asparagus, chopped 1 cup (250 mL) sliced almonds 4 cloves garlic crushed 1 tablespoon (15 mL) ginger, minced 1⁄2 teaspoon (2 mL) pepper 1⁄4 teaspoon (1 mL) crushed red pepper 1⁄2 teaspoon (2 mL) salt (optional) Parmesan cheese to sprinkle

DIRECTIONSBring large pot of water to a boil for cooking the pasta.

While waiting for the water to boil, halve grape tomatoes and

chop basil. Mix together in a small bowl adding two tablespoons(25 mL) of extra virgin olive oil. Set aside. Dice onion and chopmushrooms. Chop asparagus into 1 inch pieces (2.5 cm). Discardthe coarse woody ends of asparagus stalks. Crush garlic andmince ginger.

Add Rotini to boiling water. Follow package directions fordoneness. Most whole wheat rotini requires about 12 to 13minutes of cooking time. While the pasta is cooking, in anothersaucepan sauté onions in 1⁄4 cup (50 mL) of extra virgin olive oilfor one to two minutes at medium heat.

Add the mushrooms, asparagus, almonds, pepper andcrushed red pepper to the saucepan. Sauté for about six minutesor until the asparagus is tender yet crisp. Add garlic and ginger tosaucepan and sauté for another one to two minutes. Be careful notto let the garlic burn. When the pasta is cooked, drain the waterand add pasta back into the large pot. Add bowl containinggrape tomatoes mixture along with the sautéed vegetables andalmonds. Mix all ingredients together gently. Serve topped withparmesan cheese.

HDFeb-March2010 1/29/10 11:15 AM


SPINACH SALAD WITH BLUEBERRIES, FETA CHEESE,SLIVERED ALMONDS & BERRY MINT DRESSING

This salad is fresh, delicious and absolutely loaded with good nutrition. The spinach is loaded with carotnoids like beta-carotene,and a large supply of antioxidant-rich plant compounds. Almonds, one of the most nutrition- rich nuts, are especially high in calciummagnesium, potassium and vitamin E, while the blueberries and dressing provide an exceptional boost of antioxidants.

ALMOND LOVER’S HEALTHY DINING

INGREDIENTS8 cups (2 L) of spinach 1 cup (250 mL) of blueberries 1⁄2 cup (125 mL) slivered almonds (toasted, optional) 1⁄2 cup (125 mL) light, crumbled feta cheese

DRESSING3 tablespoons (45 mL) extra virgin, olive oil 3 tablespoons (45 mL) Ribena (concentrated blackcurrant nectar) 1 tablespoon + 1 teaspoon (20 mL) fresh, lemon juice 2 tablespoons (30 mL) fresh mint, chopped 1⁄4 teaspoon (1 mL) freshly cracked pepper

DIRECTIONSIn a small bowl whisk together the salad dressing ingredients:

olive oil, Ribena, lemon juice, fresh mint and pepper. Toasting the almonds is optional, but it does intensify their

flavour. To toast, place the almonds in an ungreased saucepanover medium heat. Stir them often, so they don’t burn. They aredone when golden brown. This should take about 5 minutes.

Place the spinach, blueberries, almonds and feta cheese in alarge bowl. Gently toss salad with the dressing and serve.

INGREDIENTS2 cups (500 mL) whole almonds 1⁄4 cup (60 mL) maple syrup 2 teaspoons (10 mL) canola oil 2 teaspoons (10 mL) vanilla 1 tablespoon (15 mL) cinnamon

DIRECTIONSRoast the almonds on a large

square baking sheet at 350°F(180°C) for 15 minutes. Take thealmonds out of the oven.

In a saucepan, mix togetherthe maple syrup, canola oil, vanilla

and cinnamon. Heat at medium justuntil the mixture starts to boil. Addthe roasted almonds to thesaucepan. Toss until the almondsare evenly glazed and covered withthe syrup mixture. Cover the bakingsheet with parchment paper. Spraywith vegetable oil. Spread themaple almond mixture onto theparchment paper and let cool.

Enjoy the same day or store inan airtight container in therefrigerator to enjoy throughout theweek.

MAPLE CINNAMON ROASTED ALMONDS

Almondspromote a

healthycholesterol

level!

HDFeb-March2010 1/29/10 11:15 AM


www.kamicanada.ca

Distributed in Ontario by CLM HealthDistributed in Ontario by CLM Health905-828-8004905-828-8004

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Kami Enzymes areKami Enzymes aredigestive aids to maximizedigestive aids to maximize

the bioavailabilitythe bioavailabilityof nutrients in foodof nutrients in food

consumed and can helpconsumed and can helpwith indigestion andwith indigestion and

sluggishness, bloatingsluggishness, bloatingand gas after eating.and gas after eating.

STIR-UP PASSION FOOD

INGREDIENTS15 ml (1 tbsp) of vegetable oil500 ml (2 cups) of your choiceof fresh vegetables (peas, bean sprouts,cherry tomatoes, broccoli, caulifl ower,etc.), cut into thin strips or small fl orets125 ml (1/2 cup) of tofu, cubed15 ml (1 tbsp) of ginger, fi nely choppedJuice of 1 lemon 60 ml (1/4 cup) of unsalted peanuts,crushed125 ml (1/2 cup) of 4% herbs & spicescheese, cut into small cubes (Allégrorecommended)Salt and pepper to taste

DIRECTIONSIn a wok, heat the oil over high heat.

Add the vegetables and the tofu, and sautéfor 3 minutes, stirring constantly. Reduce

heat to medium. Add the ginger and thelemon juice. Continue cooking for 1minute, and then add the peanuts and the4% herbs & spices cheese. Season lightlywith salt and pepper. Continue stir-fryingfor 30 seconds. Serve immediately.

Serving suggestion: Serve overjasmine rice garnished with corianderleaves.

Nutri-note: This recipe combines theheart health benefi ts of soy protein andpeanuts with the tasty herbs and spices ofAllégro cheese. It cooks in less than 5minutes and tastes superb the next day forlunch too!

This recipe is courtesy of Allégro cheese, madeby Agropur. The firm and soft probiotic cheesesare low in fat and packed with protein andcalcium. Lactose free varieties. For morehealthy Allégro cheese recipes please visit:www.myallegro.ca.

VEGETARIAN CHEESE AND TOFU STIR-FRY

HDFeb-March2010 1/29/10 11:15 AM


INGREDIENTS2 small wheels of Probio 7% Soft Ripened cheese (100 g each) (Allégro recommended) 15 ml (1 tbsp) of honeyJuice of 1 lemon2 Granny Smith or Gala apples125 ml (1/2 cup) of walnuts or other type of nuts

DIRECTIONSUsing a cookie cutter half the diameter of the cheese,

cut out the centre of the cheese and cut this piece into smallcubes.In a bowl, mix together the honey and lemon juice. Using abasting brush, generously daub the rings of cheese with thismixture.

Wrap the rings in plastic wrap and refrigerate for 2hours. Julienne the apples and add them to the remaininghoney-lemon mixture. Add the nuts and the cubes of cheese;mix gently. Stuff the centres of the marinated cheese ringswith this preparation.

Serving suggestion: Serve with warm toastedbread and fruit chutney.

Nutri-note: This is the perfect finale to a dinner fortwo. The sweet taste of honey combined with apples andcheese is light and refreshing. Of all nuts, walnuts arerichest in heart healthy omega-3 fats.

This recipe is courtesy of Allégro cheese, made by Agropur. Formore healthy Allégro cheese recipes please visit:www.myallegro.ca

SOFT RIPENED CHEESE WITHAPPLES, HONEY, AND NUTS

HDFeb-March2010 1/29/10 11:19 AM


FIT FOR LIFE

Pelvic Rocking (front to back) seated on a stability ball

Used during the first trimester for flexibility and as a stretchingexercise. Reps: 10 / Duration: 6 sec

Instructions for One Repetitionn Sit up straight on a stability ball. Have both feet flat on the floor withyour hands on your hips in front of you.n To a slow count of 3, tilt your pelvis forward, bringing your tailboneup and arching your lower back.n To a slow count of 3, tilt your pelvis back, flattening your lower back.n Repeat this rocking motion in a continuous manner.

BenefitsMakes the pelvis and

lower back act inconjunction. Warms up thelower back, stimulatingblood flow to the area.Relieves lower-back stresscaused by prolongedstanding or sitting.

Prenatal Exercises

Side Stretch(seated on a ball)

Used during second trimester forflexibility and as a stretching exercise.Reps: right/left / Duration: 30 sec

Instructions for One Repetitionn Sit up straight on the stability ball withyour pelvis tilted slightly back and yourfeet flat on the floor.n Stretch your left arm overhead and

then slowly stretch sideways, reachingto the right. Do not lean forward.n Flex your hand to enhance thestretch. Hold for 30 seconds.n Repeat on your right side.

BenefitsRelieves tension in the deep

muscles supporting the uterus. Opensthe ribcage for improved breathing.Improves posture by stretching the side-bending muscles.

1

2

Before starting an exercise program while pregnant, askyour health-care provider to assess your overall health,obstetrical history, and medical risks. With the help of yourhealth-care providers, you can develop an exercise routine forall three trimesters that best suits you.

Consider exercising at a fitness center, where you will bematched with the best equipment. If you do not feel confident

in doing these exercises at home, don’t. Go to the gym and askfor a coach. In the exercises demonstrated here, a coach hashelped with positioning and spotting to prevent injury.

Excerpted with permission from “Canada’s Pregnancy Care Book”by Michèle Farrugia, MD, FRCS(C), Jacqueline Thomas, MD,FRCS(C), and Paul Bernstein, MD, FRCS(C), (Robert Rose Inc,2009).

HDFeb-March2010 1/29/10 11:19 AM


Stationary LungeUsed during first trimester for

strength and resistance exerciseRest: 45 sec / Reps: 12-15 (right/left)Tempo: Moderate / Sets: 1-2

Instructions for One Repetitionn Stand with both feet together, yourpelvis tilted slightly back, and yourlower abdominals tightened.n Take a long step forward and checkyour balance. Keep your toes forward,your hips facing forward, your chest up,and your spine straight.n Bend your knees and lower yourbody, lifting your back heel to allowyou to drop lower.n Keep your lower abdominalstightened.n In a slow and controlled manner,lower your back knee toward the floor(keep your knee directly below yourhip). Hold the position without touchingthe floor.n Maintain weight distribution overyour heel and mid-foot.

BenefitsImproves alignment of the leg

relative to the pelvis, lower back, andfoot. Increases leg strength needed forthe extra weight.3

3 EaseAches &Pains.

RelieveTension,IncreaseStrength

& ImprovePosture.

HDFeb-March2010 1/29/10 11:19 AM


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What student doesn’t want to do better? In essence everystudent could improve, some a little, others a lot. This does notjust apply to school. All of us are students – we learn and are mustperform mental tasks each and every day for our career,relationships and life in general.

ESTABLISH THE RIGHT ENVIRONMENTEffective studying is a complex activity requiring a myriad of

intricate brain connections to occur. But, first we have to be readyto study. Know what environment suits you best. Do you performbetter in absolute quiet, with background noise, full on volume orsomewhere in between? This knowledge is key. If you can’t beeffective in the environment you study in, then no amount ofeffort, or diligence will result in success.

Ensure you are comfortable and the lighting is suitable to seewhat you need to study. If it is too bright or too dark you run therisk of strained eyes, leading to headaches, distraction and theinability to study effectively.

TACKLE BARRIERS TO SUCCESSNumber one on this list is a double-edged sword named

stress. Nothing motivates some students to learn like threats fromparents combined with the prospect of a dead end career.However, there is also a strong link between elevated stress andmemory loss. There have been numerous clinical studies on thissubject and researchers believe that some of the hormones our

By Joel Thuna, Master Herbalist

Get theStudy Edge

HDFeb-March2010 1/29/10 11:19 AM


bodies release when under stress “the stress hormones” can beneurotoxic over time (damaging the key cells that transmit andprocess signals in your brain and other parts of your nervoussystem). This may explain why some people become physically ill instressful situations.

In order to minimize “stressful situations” when studying dosomething relaxing (exercise, listen to music) to dial down stresslevels before you begin studying.

THE CAFFEINE CONNECTION Does caffeine help studying? We know that caffeine is a

stimulant, causing increased heart rate. On the plus side it doesincrease alertness, on the negative side it does increase agitation,restlessness and anxiety. So what does the clinical evidence show?The overall effect is that caffeine is very slightly helpful (virtually noeffect) on improved memory in repetitive tasks, most of which isattributed to a reduction in boredom and fatigue from the activity. Incomplex learning caffeine showed non-significant effects oncognitive, learning, and memory performance, and the increasedanxiety could prove to be detrimental.

FEED THE MACHINEThere is a famous old computer programmer acronym, G.I.G.O.

It stands for “garbage in, garbage out”. It points out that youshouldn’t expect the product of your effort to result in somethingbetter than your inputs. One of your key inputs is nutrition. Don’t sitdown to study hungry, it will keep your brain focused on hunger, noton learning. But not any food will do! Junk food is garbage, and itwill most likely result in garbage results. Proper eating habits (and

not just the meal before studying) gives your body and mostimportantly your brain the nutrients it needs to stay fit and performat peak potential.

SUPPLEMENT SMARTThere are supplements that can “feed the brain” and improve

your chances of success. Remember though that their effect is notinstantaneous; so, like most supplements you need to include themin your daily routine to receive their benefits;

DHA (Docosahexaenoic acid) is an omega-3 essential fatty acidfound in fish and algae (not in grains, seeds or vegetables).Approximately 2/3 of your brain is fat, and the most abundant fat inyour brain is DHA. Unfortunately, we are quite bad at convertingother omega-3 fats to DHA, so we need to constantly ensure we aregetting enough DHA each day.

Both ginkgo biloba, and ashwagandha (Withania somnifera) areherbs with long histories of use to improve memory, concentrationand learning. They both have been shown in numerous clinical trialsto improve memory, concentration and reduce stress - all of whichcontribute to improved learning. The evidence of efficacy and safetyis so compelling that even Health Canada agrees with using theseherbs in the improvement of memory and concentration.

Ensure you are using supplements made from extracts, as this isone case where the raw herbs just aren’t strong enough to getclinically effective results.3

Joel Thuna is a Master Herbalist and Natural Health researcher, author andlecturer based in Toronto, Ontario, Canada. For more information visit:www.globalbotanical.com.

HDFeb-March2010 1/29/10 11:19 AM


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Heart disease is on the rise as is our dependenceon prescription medications to treat it. But, oftenmedications come with both short-term and long-term side-effects. There are other options. The rightfood, herbs and supplements can be very beneficialto the heart, and can reduce dependency onpharmaceuticals.

GARLIC IS GRANDDaily use of garlic in the diet has been shown to

have beneficial effects on the body, especially theblood system and the heart. Scientific data revealsthat garlic reduces glucose metabolism in diabetics,slows the development of arteriosclerosis and lowersthe risk of heart attacks. Without a doubt, garlicprovides the body with protection againstcardiovascular disease. Aged garlic extract has beenwidely recognized for prevention and treatment of:cardiovascular and other metabolic diseases,atherosclerosis, hyperlipidemia, thrombosis,hypertension, microbial infections and diabetes.

BILBERRY FOR VASCULAR HEALTHClinical trials on bilberry extracts suggest it

may improve vascular health. In European herbalremedies, bilberry fruit preparations are now used toenhance poor micro-circulation, including eyeconditions, such as, night-blindness and diabeticretinopathy. In France, bilberries have beenprescribed since 1945 for diabetic patients to preventblindness. In an Italian study, bilberry’s flavonoidslowered cholesterol levels and improved circulation.

Bilberries are high in flavonoids, which haveantioxidant and disease-fighting properties and they

help cells in the body resist and repair damage.Extracts of the fruit have also been shown inlaboratory experiments to inhibit enzymes, such as,elastase, which can cause the degradation ofcollagen. This can lead to a reduction in factorsassociated with inflammatory conditions, such as,atherosclerosis, pulmonary emphysema, andrheumatoid arthritis. Bilberry extracts help to keepatherosclerotic plaques from forming on the liningof the arteries by strengthening the collagen thatmakes up the arterial walls. This helps keep thearteries flexible, to help normalize blood pressure.

HOORAY FOR HAWTHORNHawthorn berry extracts have been shown to

effectively reduce blood pressure, angina attacks andserum cholesterol levels and in preventing thedeposition of cholesterol in arterial walls.

Hawthorn is used to treat angina and coronaryartery disease. It is also useful for mild congestiveheart failure, irregular heart beat, and for increasingcoronary blood.

CAYENNEThe cayenne pepper is an excellent antioxidant

and has many similar properties to garlic. It also hasbeen reported to reduce an individual’s likelihood ofdeveloping atherosclerosis.

Studies have shown the fruit reduces bloodcholesterol and triglyceride levels, as well as,reduces platelet aggregation and increasefibrinolytic activity. Cayenne pepper benefits boththe heart and the health of the entire circulatorysystem by stimulating the circulatory system and

By Tammie Sarra

Top Herbs and Foods for

Heart Health

HDFeb-March2010 1/29/10 11:19 AM


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allowing the delivery of fresh blood, oxygen and nutrients to theheart and other organs in the body. This allows vitalized blood toreach areas that it may not normally reach due to poor circulation.Clinical evidence suggests that it can be utilized to carry othersubstances, such as herbs and other nutrients into the bloodstream.

Cayenne shares some of the same health-promoting properties

of certain herbs, in particular those of garlic and hawthorn. Studiesindicate that cayenne can be beneficial for our health, especially forour hearts, by its blood purifying capabilities.3

Courtesy of Health Trends. For more information visit: 1-866-598-9968 ore-mail: [email protected]

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Healthy In� ammation Response...

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10 Powerful Herbs extracted for potency and purity o� ers supportfor healthy in� ammation response and joint function. Clinically tested and doctor recommended.

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One of the “hottest” topics in medicine these days isinflammation. Modern science now recognizes it to be an underlyingfactor in the development of heart disease, cancer, diabetes, stroke,and other degenerative diseases. Effective anti-inflammatory drugtherapies have emerged over the years but unfortunately they carrywith them significant potential for side effects, ranging fromgastrointestinal damage to serious cardiovascular andcerebrovascular consequences. Thankfully, research is continuing tovalidate what traditional medicine has long known to be true: manyherbs are safe and effective anti-inflammatories.

One great example is turmeric (Curcuma longa). Known for itscardiovascular and cell-protective benefits, turmeric is consideredby some to be the most important herb on the planet for promotingand maintaining good health, in large part due to its anti-inflammatory properties. Many studies have demonstratedturmeric’s ability to inhibit the inflammatory enzymescyclooxygenase-2(COX-2) and 5-lipoxygenase(5-LOX). Turmeric isoften confused with curcumin, which is in fact a chemically isolatedconstituent of turmeric. Unfortunately, to isolate curcumin,manufacturers typically use solvents like acetone. High-heatdistillation is then required to remove residues, which damages thespice oils. Standardized extracts, such as, these focus on one isolatedpart of the herb at the expense of the whole, leading to the loss ofother known anti-inflammatory substances within the plant liketurmerones. For this reason, it is better to seek out whole herbalextracts that deliver the full spectrum of therapeutic compoundswithin the herb. For superior purity and potency one should look forbroad-spectrum “supercritical” extracts, which deliver concentratedherbal oils without the use of chemical solvents.

Closely related to turmeric is ginger (Zingiber officinale). Apowerful anti-inflammatory, ginger supports healthy blood flow andcardiovascular function as well as liver, joint and gastrointestinalhealth. Organically grown ginger should be emphasized wheneverpossible because it is routinely doused in chemicals afterconventional harvesting.

Another remarkable herb is rosemary (Rosmarinus officinalis).One of the most powerful herbal antioxidants, research demonstratesthat supercritical extracts of rosemary exhibit potent anti-inflammatory and anti-tumor properties. Rosemary also containsnumerous COX-2 inhibiting properties. Herbal extracts that do notisolate individual anti-inflammatory compounds should bepreferred, since single chemicals are drug-like in their effect onhuman physiology and can have detrimental side effects.

The Chinese herb hu zhang (Polygonum cuspidatum) is bothanti-inflammatory and rich in the same anti-aging andcardioprotective polyphenol found in red wine (resveratrol).Likewise, holy basil (Ocimum sanctum) is revered in Ayurvedicmedicine as a multi-tasking anti-inflammatory. Other valuable anti-inflammatory herbs include baikal skullcap (Scutellariabaicalensis), Chinese goldthread (Coptis chinensis), barberry(Berberis vulgaris), oregano (Origanum vulgare) and green tea(Camellia sinensis).

In addition to promoting a healthy inflammation response, theseherbs combined in formulas have shown great promise in the fightagainst cancer. Colombia University has already published theresults of one study demonstrating a formula’s ability to not onlysuppress the growth of cancer cells but promote their self-destruction as well. The M.D. Anderson Cancer Center at theUniversity of Texas found formulas using these herbs are able tosuppress cell and tissue inflammation. “We think that this is astrategy for control of inflammation that may be more appropriateand perhaps even safer compared to the single targeted high dosepharmaceutical agent,” says Robert A. Newman, PhD and Professorof Medicine and Pharmacology at the University of Texas. Manypeople think that only joints are affected by inflammation. The truthis the body’s natural inflammatory response affects everyone andevery major organ system, often “silently” without being perceived.Given the link between inflammation and whole body health, asupplement strategy geared toward promoting a healthyinflammation response is as fundamental as a daily multivitamin.3

HEALING HERBS

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HDFeb-March2010 1/29/10 11:19 AM


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Many of us experience “the blues” at various points in our lives.The loss of a loved one, high levels of stress, bad relationship, moneytroubles or job problems and we can feel a sense of utterhopelessness about the situation.

But if you or your loved ones are having "the blues" that last fora long period of time and interfere with day-to-day life, it could be asign of depression. Please do not wait. Ask for professional help assoon as possible! Remember, you are not alone.

HOW DO YOU KNOW IF YOU ARE DEPRESSED?Usually, you might feel tired and low energy, cry easily, feel sad,

can't concentrate, irritable, lose interest in your job, life doesn't seemfun anymore.

You may also feel guilty or worthless, may sleep too much ortoo little, lose or gain weight and have various aches and pains suchas headaches, digestive disorders, or chronic pains that do notrespond to treatment.

RECOGNIZING TEEN DEPRESSIONWith teenager depression on the rise, it's important to recognize

the signs at early stage. Depressed teens may exhibit increasedirritability rather than a despondent mood, or they may complain ofphysical ailments, such as, headaches or stomachaches.

Some teenagers reveal their depression through behaviourproblems, such as, fighting or having trouble at school. Also, if aformerly outgoing teen is very quiet now and withdrawn, he mightsuffer from depression.

A LOOK AT STATISTICSMore than $8 billion annually in the USA, and $12 billion

worldwide are spent by millions of patients trying to improve theirlives with antidepressant medications.

In my personal experience, I have seen as many as 40% of mymiddle-aged female patients, teenagers and even young children onthese drugs! Anti-depressive drugs give you a false sense of beingokay when, in fact, they just mask remaining problems. Besides that,the side effects and withdrawal symptoms can be very difficult tohandle.

Homeopathy gently initiates the healing process that canliterally transform your life. Old hurts, griefs, anxieties, injustices,jealousies, and obsessions can be put in their proper perspective andreleased.

IMPROVE YOUR SLEEPSleep and mood are intimately related. Lack of sleep alone

cannot cause depression, but it does play a role. Lack of sleep causedby another medical illness or by personal problems can makedepression worse.

STOP NEGATIVE THOUGHTSDid you know that habitual negative thinking can lead to

depression? Cognitive Behavioral Therapy (CBT) can help to altercommon patterns of negative thinking. CBT is a psychotherapeuticapproach that aims to solve problems concerning dysfunctionalemotions, behaviors and cognitions through a goal-oriented,systematic procedure.

EXERCISE FOR JOYStudies show that regular exercise is one of the most effective

ways to improve mood. Staying physically active is essential toachieve and enhance a good mental disposition. Exercise promotesbrain excretion of “feel-good” chemicals called endorphins thatincrease the level of serotonin. This increases resistance to stress,and enhances self-esteem. Also, sweating helps detoxify the body.

A combination of Homeopathic medicine, a balanced diet andan active healthy lifestyle help to find renewed hope and develop abrighter spirit, give more energy, improve physical health and releasethe emotional pain of traumatic memories.3

Raisa Weisspapir is a homeopathic doctor specializing in pediatricsand general family health problems. She is a member of the HomeopathicMedical Council of Canada and the American Academy of EnvironmentalMedicine. Weisspapir is a European trained medical doctor with over 20years of medical experience. She welcomes your questions at (416) 227-1485. For more articles visit: www.homeopathytoronto.com.

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THE PATH TO HAPPINESS

To love is one of the biggest challenges for humanity. Inattempting to understand love, people are pulled farther and fartheraway from the truth of love. We divide love into many differentcategories and create all kind of rules about the way we should feel,the way we should react and the way we should behave. We force themeaning of love to fit into concepts of right and wrong, good andbad and we use that knowledge in order to judge everybody. Mostly,we judge ourselves.

When we become aware, it is easy to see that everyone has acompletely different and unique point of view, and out of every pointof view comes a different set of opinions. Every opinion has thepower to influence another person’s beliefs and to modify anotherperson’s behavior. Opinions rule our lives, and they are the result ofsomething we call knowledge.

You can say knowledge is the accumulation of symbols to whichwe have given meaning and power. Since we were born and firstlearned to speak and to listen, each of us used knowledge to create aself image which is not based in truth. We have come to believe whatwe think we are, and those beliefs have become extremely powerful.Everything we believe is just an agreement. We create entirelanguages out of agreements. It is not so difficult to take the poweraway from those agreements, those symbols, and make the wholething meaningless. When we do, all the power comes back to us.

Knowledge is meant to help us communicate with our own kind,but we have allowed it to become a tyrant. Every species has createdits own symbolism, through sight or smell, taste or touch. Step intoa forest and see the way all things communicate. Birds talk to birds,flowers talk to flowers and ants talk to ants. The amazing thing is wecan see the universe as it exists without words.

Try to imagine yourself as you used to be, before youunderstood the meaning of a word or a symbol. If you can see thepure authenticity and power of yourself at that time, then perhapsyou can understand what I am sharing with you. We all know how ababy brings out our instincts to give and to protect. We are inspired

and deeply moved when we are around babies. A baby doesn’t needto do anything or say anything. It is simply the presence of a newbeing that awakens those emotions in us. That is how you once were.Just your presence was enough to stimulate so much emotion inthose around you. Of course, I am talking about your presencebefore you learned how to use the meaning of words againstyourself, particularly the word love.

In the name of love, we hate. In the name of love we grieve, wedespair, we pity ourselves and others. In the name of love we becomejealous and possessive. In the name of love we perceive injusticeeverywhere. So, it is easy to see why everyone is afraid of love in oneway or another. We see love coming and we have two opposinginstincts – to run toward it and to hide from it. We desperately wantlove and at the same time we are certain that it will hurt us. And ofcourse our bodies will react to the pain. In the end, human behaviordepends on how each of us reacts to love.

Everywhere we look, we can see how relationships are beingcontrolled by this false idea of love. Whether the interaction isbetween parents and children, between friends or betweensweethearts, love is our excuse to feel pain and to cause pain. Whenwe can see that, we have a chance to live in happiness. We can finallyenjoy life, without remorse, without drama and without judgments.We can live authentically, which means we can exist as the presencewe once were and still are.

There is no need to be confused by love. People have beensearching all their lives for love because they believe they are notlove. We are love, even if the word itself creates distortion. We arelove, and we are the life that created us. That is how I see everyone.I love everything as it is. I love every one of you as you are and asyou perceive yourself. You can believe what you want, or changewhat you believe. It is your choice. In all moments, your creation iswaiting for you.3

To see Miguel Angel Ruiz in Toronto visit: inspirationworks.com

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Finding Love Within

HDFeb-March2010 1/29/10 11:19 AM

HDFeb-March2010 1/29/10 11:21 AM

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�I had this embarrassing overactive bladder problem for 30 years. Had countless testsand endless prescribed pills. My numerous urinary infections are gone. I'm glad I didn't have sur-gery. Ellen Bower, Kanata, ON�After trying every medication in the last 5 years, tea gave complete relief in 6 days. Thankyou for this great product, and above all, for truth in advertising. Marina Rosa, 57, Las Vegas, NV

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