healthy directions february-march alberta 2013

QUINOALASAGNA

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ECO CHICGIFT IDEAS

February/March 2013 FREE!

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HEALTHYDIRECTIONS

Heart Health

Ways to FindInner Love

Enrich and Empower Your Life!

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Food The Best

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HEALTHY DIRECTIONS February/March 2013 5

HEART HEALTHEvery Beat Counts

8 KEEPING THE BEATTaking Heart Protective Actions

24 FINDING INNER LOVEBe Your Own Valentine

26 MEDITATION MADE EASYFinding Inner Sanctuary

DETOXIFICATIONCleansing for Better Health

14 THE JUICE DETOX Delicious and Energizing

21 BEST AND EASY DETOX TIPSDetox Promoting Foods, Herbs

and Lifestyle Approaches

ECO LIVINGGreen Lifestyle Tips

23 ECO CHICThe Hottest New Eco Products

32 IS YOUR FISH OIL “GREEN”?Consider DHA Rich Calamari

FEBRUARY/MARCH 2013

HEALTHYDIRECTIONS

In This Issue:

6 EDITOR’S NOTE7 OUR CONTRIBUTORS16 HOT OFF THE SHELF31 NATUROPATH LISTING GUIDE33 COURSES GUIDE33 CLASSIFIEDS

14

26

FOOD PASSIONSIgniting the Senses

10 QUINOA REVOLUTION

Quinoa Lasagna

Lemongrass, Sweet Potato Quinoa & Coconut Stew

15 GET FRESH WITH JUICE

Green Goddess

Orange Star

Pom Pom

NATUROPATHYA Natural & Scientif ic Approach

30 GREENING THE CANCER CAUSEExpanding Awareness on

Health and Environment

HEALTHY STARTSJoin the Journey to Better Health

12 DIABETES MANAGEMENTKnow the Silent Symptoms

18 COLOSTRUM IS LIQUID GOLDThe Immune System Download

34 FOOD FOR THOUGHT Powerful, Super Sprouted Seeds

16

34


Stress management is key to reducing the risk of heart disease. While we don’t

always have control over life’s big and little stressors, you can learn to control your

reaction to them and help the body and mind become more resilient

to their effects.

Stress causes the release of adrenaline and cortisol into the

body by increasing blood pressure. Through the daily course

of flight, fight and sit tight, we try our best to cope. Here’s

the catch, not all coping attempts help and in fact many

actually further increase the risk of cardiovascular

diseases and depression, such as expressing or

repressing anger, smoking, drinking excessive

amounts of alcohol or over-eating.

So, how do we initiate change for ourselves and

start the life-long path to better heart health?

Literally, by taking one step at a time. Regular

exercise 30 minutes most days of the week is the

golden rule. Exercise pumps up feel good

endorphins, acts as meditation in motion, releases

anger, improves the mood and helps with weight

management. Going to the gym, taking a fitness class,

gardening, walking, swimming, dancing with

grandchildren and even housework counts towards the

daily goal. Take a few more steps with some of our

contributors this issue as they share researched ideas on how to

further improve heart health and create more self-love.

Yours in health and happiness,

Charleen Wyman, BA Journalism, BA English

Editor, Healthy Directions

[email protected]

EDITOR’S NOTE

Healthy Directions is dedicated to

offering inspiring health and

lifestyle information to enrich

and empower your life.

February/March 2013Vol. 2 No. 1

EditorCharleen Wyman

[email protected]

Advertising Sales:Jon Cousins

1-877-276-1849 [email protected]

Check out our website:

www.HealthyDirections.ca

Become a fan on Facebook for updates on coupons, contests, green flyers, free samples,

store events, specials and more:

Look us up at:

Healthy Directions Magazine

Editorial:Written contributions and photos are welcome.

However, all content is subject to editorial review.

HEALTHYDIRECTIONS

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

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

Important: Always seek the opinion of your medical or naturopathic doctor before starting any

complementary health program. Any information contained herein is intended towards that purpose; thus

“Healthy Directions” and its contributing writers will not be held liable should this advice not be followed.

6 HEALTHY DIRECTIONS February/March 2013

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Healthy DirectionsMagazine

ALBERTA EDITION

ContributorsKyley Hunt, BKin, ND,

Patricia Greeen & Carolyn Hemming,

Sarah Holvik, B.Sc. Nutritional Science,

Susan Janssens, BSc, ND,

Ellen Simone, ND, Pat Crocker,

Allison Tannis, BSc, MSc, RHN,Jadie Ko, BSc, ND,

Todd Patkin, Don Gauvreau, MSc., CSCS,

Stephan Bodian,

Christina Bjorndal, ND,

Lorna Vanderhaeghe, MS and Renita Rietz


OUR CONTRIBUTORS

Lorna Vanderhaeghe, MS is Canada's leading women's

health expert and has been researching nutritional

medicine for over 30 years. With degrees in nutrition and

biochemistry, she is the author of eleven books including A

Smart Woman’s Guide to Hormones and A Smart Woman’s

Guide to Weight Loss. Her website: www.hormonehelp.com

has over 4,000 pages of helpful nutrition information.

patricia Green and Carolyn Hemming,

bestselling authors of Quinoa 365: The

Everyday Superfood, are sisters and are

both passionate about healthy living.

Patricia is a physically active mother of

two, while Carolyn is also busy balancing

family, career, and fitness goals. Both

avidly explore the use of superfoods and

new meal ideas.

allison tannis, BSc MSc RHN is a nutritional scientist,

consultant and author. She is the author of four books,

including The 100 Healthiest Foods to Eat During

Pregnancy. Allison is frequently featured as a nutrition

expert in magazines, on television and radio programs. For

more visit: http://allisontannis.com

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Stephan Bodian is an author, a spiritual teacher, a licensed

psychotherapist and an expert in meditation and stress relief.

His book Meditation For Dummies, now in its 3rd edition, has

sold more than a quarter of a million copies worldwide.

Drawing on more than a decade of experience as a Zen

Buddhist monk and teacher, Stephan is a passionate and

articulate exponent of the practice of mindfulness for reducing

stress, improving health, and enhancing overall well-being.

Susan Janssens, BSc, ND has been a licensed

naturopathic doctor for over 10 years, and is a leader in

her field in Calgary, specializing in chronic disease,

mood disorders and women’s health. For more

information please go to www.IHConline.ca.



HEART HEALTH

With heart disease still on the rise for many Canadians it is

important to know what steps we can take in our day-to-day lives

that will help us stay healthy. Heart disease has been traditionally

thought of as a man’s disease, but it is actually the leading cause

of death among Canadian women. Heart disease includes many

issues in the cardiovascular system, meaning anything that affects

the structure or function of the heart or blood vessels.

KNOW YOUR RISK FACTORSMany of the risk factors of heart disease are preventable and

several types of heart disease are manageable with the right

choices. These risk factors include smoking, high blood pressure,

diabetes, cholesterol and obesity. Smoking increases the chance

of forming a blood clot, causes plaque buildup in blood vessels,

lowers good cholesterol and has been linked to irregular

heartbeats. High blood pressure, known as hypertension, is a

form of cardiovascular disease that increases the amount of work

on the heart and can double your chance of developing other heart

problems. Diabetes, a disease where the body can no longer

regulate the amount of sugar in our blood, can increase the risk of

developing other cardiovascular diseases up to 8 times that of

someone who has normal blood sugar regulation.

Cholesterol is a type of fat carried in the bloodstream.

Although it is necessary for the maintenance of proper health, too

much can cause problems. The most common forms tested are

HDL, the “good” cholesterol that carries cholesterol away from

arteries, and LDL or the “bad” cholesterol that circulates and can

stick to artery walls. Decreasing LDL levels and increasing HDL

levels have been shown to decrease the risk of experiencing a

heart attack. Body weight has a big impact on your health. People

who are 30 pounds overweight have a higher chance of

developing heart disease even with no other risk factors. Obesity

is also linked to diabetes, hypertension and high cholesterol.

Keeping the Beat

Heart HealthBy Kyley Hunt, BKin, ND

• the main goal is to eat foods with the most nutrients that don’t put your

health at risk. avoid foods high in fat, highly processed and with added salt.

• Focus on whole foods and increase the amount of fiber you eat.

Fiber helps to stabilize blood sugars, as well as lower cholesterol.

• the more variety you get in your vegetables and fruits, especially

the more colours, the more nutrients you are getting. Dark leafy green

vegetables and dark coloured berries have antioxidants that help

reduce inflammation and protect the heart.

• Eating good sources of healthy fats, like omega-3 fats found in

salmon and flax seeds, help to improve your cholesterol.

• Limiting alcohol use will also help to maintain a healthy heart.

HEART HEALTHY FOOD CHOICES



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KEEPING THE BEATKeeping active is very important for your heart, as like all

other muscles it needs a challenge to keep strong. When you are

starting out don’t push yourself too much as you want to

strengthen your body, not stress it. You want to make exercise and

activity part of your everyday routine, so start slowly and then

increase it so that you are breaking a light sweat a minimum of 3

times a week. If you are already active consider occasionally

changing your routine so your body stays challenged.

Stress reduction is another key ingredient to keeping your

heart working at it’s best. Stress has many effects in the body,

especially the cardiovascular system. We have all heard people

say a stressful time is causing their blood pressure to rise, and it

is true! It also causes the heart to speed up and other changes over

time can damage the muscle. A positive attitude and supportive

relationships in all aspects of your life is key to helping reduce

stress. Also have coping techniques such as journaling, deep

breathing or meditation to use in those inevitable moments when

stress shows up.

OTHER HEALTH TIPSVitamins, minerals and other nutrients can help keep the

heart healthy and minimize risks. Vitamin E helps to strengthen

the entire system and has been shown to reduce risk of blood

clots. Vitamin C is important for collagen health and the elasticity

of blood vessels. Many of the B vitamins help to reduce

inflammation in the body and can improve cholesterol levels.

Minerals like magnesium help with relaxation and blood pressure

whereas chromium has been used for blood sugar management.

Another important nutrient for the heart, especially for those on

statin drugs, is co-enzyme Q10 that can regulate blood pressure

and strengthen the heart muscle. There are a number of other

nutrients and therapies that can help keep your heart healthy. To

find out what is right for you, consult with a health care provider.

It is important to be screened for heart health regularly,

especially if you have any risk factors. Monitoring blood pressure

and knowing cholesterol and blood sugar levels will help keep

you healthy. If you are at a greater risk, additional testing might

be needed which is why it is important to be seeing a physician,

either your family doctor or a naturopathic doctor, regularly.

WARNING SIGNSSome forms of heart disease come on suddenly and require

immediate care. If you or someone you know experiences these

warning signs call 9-1-1.3

Kyley Hunt, BKin, ND practices in Calgary, AB. She is passionateabout global health and helping people achieve their unique health goals.Visit: http://drkyleynd.wordpress.com

• Weakness• Trouble Speaking• Vision changes/ problems• Headache• Dizziness

• Chest Discomfort• Upper Body Discomfort• Shortness of Breath• Sweating• Nausea• Light-Headedness

STROKEHEART ATTACK


QUINOA REVOLUTION

QUINOA LASAGNAUse your favorite tomato sauce in this layered dish of

vegetables, quinoa, cheese and herbs. This lasagna is packedfull of flavor that is reminiscent of comfort food without beingtoo heavy. You’ll still have plenty of room for dessert.

INGREDIENTS2 cups (500 mL) water1 cup (250 mL) quinoa2 Tbsp (30 mL) vegetable oil or olive oil1 cup (250 mL) chopped onions1 cup (250 mL) sliced brown or white mushrooms2 cloves garlic, minced2 cups (500 mL) tomato sauce or prepared pasta sauce2 cups (500 mL) sodium-reduced pressed (dry curd) cottage cheese1 large egg, beaten¼ cup (60 mL) grated Parmesan cheese2 Tbsp (30 mL) minced fresh basil (or ½ tsp/2 mL dried)1 Tbsp (15 mL) dried oregano2 cups (500 mL) sliced zucchini(2 small or 1 medium zucchini)2 cups (500 mL) packed fresh spinach1 ½ cups (375 mL) shredded reduced-fat mozzarella cheese

Excerpted from Quinoa Revolution, by Patricia Greeen & Carolyn Hemming, Photo Credit: Ryan Szulc

2012 Penguin Group (Canada) www.penguin.ca Reprinted with permission. All rights reserved.

DIRECTIONSPreheat the oven to 350°F (180°C). Lightly grease a 13- × 9-inch

(3 L) casserole dish or spray with cooking oil. Bring the water and quinoa to a boil in a medium saucepan. Reduce

to a simmer, cover and cook for 15 minutes. Fluff with a fork. Evenly spreadthe cooked quinoa in the casserole dish. Set aside. Cooked quinoa alreadyon hand? Use 3 cups (750 mL) cooked quinoa as the base for this lasagna.

Wipe clean the saucepan, then heat the oil in it on medium heat. Addthe onions; cook until transparent and starting to brown. Add the mushrooms;cook until mushrooms are softened and very little moisture remains in thepan. Add the garlic and tomato sauce. Stir until hot. Set aside.

In a medium bowl, combine the cottage cheese with the egg; mixwell. Stir in the Parmesan, basil and oregano.

Spread one-third of the tomato sauce over the quinoa. Make alayer of all the zucchini, then all the cottage cheese mixture, then one-third of the tomato sauce, then all the spinach,ending with the remainder of the tomatosauce. Spread the mozzarella cheese evenlyon top.

Bake for about 35 minutes, until thelasagna is hot and the cheese is melted,bubbling and slightly browned around theedges. Serve.

HeartHealthy

Quinoa isFiber and

MagnesiumRich



Excerpted from Quinoa Revolution, by Patricia Greeen &

Carolyn Hemming, Photo Credit: Ryan Szulc

2012 Penguin Group (Canada) www.penguin.ca

Reprinted with permission. All rights reserved.

LEMONGRASS, SWEET POTATO & COCONUT STEW

The flavors of Thai green curry (or gaeng keow wan)inspired this colourful stew. The complementing flavors ofsweet potato, coconut and lemongrass make for ascrumptious home-cooked meal-in-a-bowl. If you want toheat things up, add as many chilies as you like. Thai greencurry paste is available in the Asian section of thesupermarket. You can make this meal vegetarian by leavingout the chicken and adding 1 ½ cups (375 mL) of cookedwhite kidney beans with the zucchini.

INGREDIENTS2 stalks lemongrass1 Tbsp (15 mL) grapeseed oil or vegetable oil1 medium red onion, halved lengthwise and cut into ½-inch(1 cm) thick slices (about 1 cup/250 mL)2 Tbsp (30 mL) Thai green curry paste1 ½ tsp (7 mL) minced garlic4 cups (1 L) sodium-reduced chicken or vegetable stock1 M cups (400 mL) light or regular coconut milk1 to 3 tsp (5 to 15 mL) minced fresh Thai red or green chilior jalapeño pepper (optional)2 boneless, skinless chicken breasts (or 5 or 6 boneless,skinless thighs), cut crosswise into strips ½ inch (1 cm) thick1 ¼ lb (565 g) sweet potatoes, cut into 1-inch (2.5 cm)cubes (about 3 cups/750 mL)1 cup (250 mL) fresh or thawed frozen green beans cutinto 1-inch (2.5 cm) pieces½ cup (125 mL) quinoa1 cup (250 mL) zucchini cut into 1-inch (2.5 cm) cubes2 tsp (10 mL) chopped fresh basil or cilantro

DIRECTIONSCut off the bottom third of the lemongrass stalks. Peel

off the dry outer layers. Slice stalks into paper-thin pieces.Set aside.

Heat the oil in a large saucepan on medium-low heat.Add the red onion, cover and cook, stirring occasionally, for7 minutes or until the onion starts to soften. (If the pan getsdry, add a spoonful of water.) Add the curry paste andgarlic; stir for 1 minute. Add the stock, coconut milk,lemongrass and hot chilies (if using). Bring to a boil.

Add the chicken. Return to a boil. Add the sweetpotatoes, green beans and quinoa. Reduce to a simmer,cover and cook for 15 minutes. Stir in the zucchini, coverand simmer for another 10 minutes. Remove the lid andsimmer for another 5 minutes, until slightly thickened. Stir inthe basil or cilantro and serve.

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It is a scary thought that one in three people could develop

diabetes in their lifetime! There are two types of diabetes: type 1 and

type 2. Five percent of people will develop type 1, where the

pancreas loses it’s ability to produce insulin, the hormone that

pushes glucose from your blood stream into your cells. Type 2

accounts for at least ninety percent of cases, and here the pancreas

continues to produce insulin however, the cells are unable to

efficiently transport it across their membrane, aptly termed insulin

resistance. In both cases the body is unable to properly process

glucose, a simple sugar that inside your cells provides the energy to

run your cellular and bodily processes. The end result of diabetes is

too much glucose in your blood stream and too little in your cells

where it is needed most.

One of the major concerns with type 2 diabetes is that people do

not have symptoms for years and can go undiagnosed until their

blood sugar levels rise to an abnormal level or they experience the

following symptoms:

• blurred sight• decreased sensation or numbness in hands and feet• dry, itchy skin• frequent bladder and vaginal infections• frequent need to urinate• increased thirst and hunger• male impotence (erectile dysfunction)• slow healing of cuts or sores• fatigue

People with diabetes are at greater risk for problems that

involve damage to small blood vessels and nerves due to high levels

of glucose in the blood. This can lead to damage to the eyes called

diabetic retinopathy, as well as kidney damage called diabetic

nephropathy. They are also at a greater risk of developing hardening

of large arteries (atherosclerosis), which can result in a heart attack,

stroke, or reduced blood flow to the legs. If blood sugar levels

become very high a person can experience confusion, dizziness, and

seizures; a condition called non-ketonic hyperglycemia-

hyperosmolar coma that requires immediate medical attention.

WHAT CONTRIBUTES TO DIABETES RISK?1) Having a family history of diabetes doubles your risk.

Be proactive! For many people, following a healthy diet

and an exercise program may be all that is needed to

help control glucose levels.

2) not exercising! If you exercise at least 5 times per week

you reduce the chance of developing diabetes by 40%.

3) Being overweight! 90% of people with diabetes are

overweight. Losing weight, even 5 to 10 pounds can

help lower blood glucose levels.

4) overeating refined sugars! people who drink two or

more sugary drinks a day, even with normal weight are

at a higher risk.

5) Waist size greater than 35 inches! people, who have

more weight around their waist, are at higher risk

because it is a more dangerous type of fat than the

subcutaneous form found around your hips and legs.

Know the Symptomsand Risks of

Diabetes

DIABETES MANAGEMENT

Diabetes is the Silent Killer

By Susan Janssens, BSc, ND


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It is absolutely possible to prevent and manage diabetes with lifestyle

changes. When it comes to your diet I like the simple approach of practicing

portion control and the following simple “plate” rules. Your plate should

always contain one-half non-starchy vegetables, such as dark leafy greens,

broccoli, and kale; one quarter lean protein, such as fish, bison, beans and

de-skinned lean poultry; and one-quarter complex carbohydrates, such as

quinoa, wild rice, brown rice, or yams. Eating dark leafy greens is crucial,

as it has been found that 1.35 servings per day can reduce your risk by 14%.

Consuming beans and soy instead of animal based products can reduce your

risk by half. What you should leave off your plate are trans fats, saturated

fats like cheese and animal fat, sugar and refined carbohydrates.

Studies have shown that exercise is as effective as some medications;

you need to move every day for at least 30 minutes. It is important to mix

your physical activity such as adding interval training and weight training to

your daily 30-minute program.

If you have type 2 diabetes and plan to use nutritional supplements, it

is essential that you work with a qualified doctor who specializes in

diabetes. Some people may need to take pharmaceutical medications in

order to keep glucose levels within a healthy range and would not be able to

utilize certain herbs due to a drug/herb interaction. Remember, it's important

to create and follow your diabetes management plan with a well-balanced

diet and exercise program. Type 2 diabetes is one disease where the power

to heal is in your hands.

Susan Janssens, BSc, ND has been a licensed naturopathic doctor for over 10 years,and is a leader in her field in Calgary, specializing in chronic disease, mooddisorders and women’s health. Visit: www.IHConline.ca.

NATURE’S OFFERINGS

Turning to what nature has to offer, the followingvitamins, minerals and botanicals have shown somebenefit to the treatment and management of type 2diabetes:

• Gymnema Sylvestre has been shown to enhance pancreatic beta cell activity and reproduction resulting in increased insulin output.

• Fenugreek seed has been shown to reduce circulating glucose levels and improve glycemic control.

• Cinnamon extract has been shown to have positive effects on blood glucose and lipid levels with insulin resistance. Cinnamon may slow the rateat which the stomach empties carbohydrates, leading to a reduction in blood sugar spikes.

• Chromium has been shown to enhance glucose metabolism and transport, as well as insulin responsiveness in skeletal and fat cells.

• Vanadium has demonstrated insulin-like effects onglucose metabolism and improves insulin sensitivity.



By Ellen Simone, ND

COMMON VEGETABLES TO JUICECarrot, cucumber, celery, kale, spinach,

beet, cabbage, broccoli, parsnip, Swiss chard

COMMON FRUITS TO JUICEApple, pear, orange, pineapple,

watermelon, mango, kiwi, berries, grapefruit

JUICING FAVOURITES

DETOXIFICATION

SUPERCHARGE YOUR JUICE & SUPPORT DETOX

Dandelion greens: contain phytochemicals that improve digestion and

support the liver and kidneys. Dandelions are also high in vitamins A and C

which are essential for the immune system.

Parsley: high in anti-oxidants which protect cells from damage to

harmful chemicals. Contains phytochemicals that support detoxification

pathways in the liver and kidney.

Cilantro: phytochemicals found in cilantro bind to heavy metals,

specifically mercury, and remove them from tissues so they can be eliminated.

Broccoli: high in a phytochemical called indole-3-carbinol which helps

the liver detoxify and balance hormone levels.

Red cabbage: contains a high amount of L-glutamine, an amino acid

which heals and supports digestive tract function.

Detoxification is a hot topic in the world of natural medicine, but what

exactly does it mean? In the body, detoxification is the process of removing

toxic substances. It is a constant occurrence through various organs of

elimination such as the lungs, skin, liver, kidneys and large intestine.

Detoxification is an important concept when it comes to staying

healthy and balanced. This is because a build up of harmful substances

impairs the body’s ability to function optimally and is linked to the

development of disease.

Most people think of detoxification as a temporary avoidance of

exposure to harmful chemicals and removal from the diet of harmful foods

such as alcohol, caffeine, sugar, gluten and dairy.

However, it is ideal to support detoxification on a daily basis and this does

not always have to involve the restriction of foods.

Adding functional foods to your diet that support the organs of

elimination is great way to support your body’s innate ability to detoxify.

Supporting the delicate balance between intake of beneficial nutrients and

elimination of harmful is essential for good health.

Delicious, Detoxifying,

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FOOD PASSIONS

GET FRESH WITH JUICE!

Broccoli,Cucumber,

Green Pepper& Parsley

Joy

INGREDIENTS1 spear broccoli1⁄2 cucumber1⁄2 green bell pepper2 sprigs fresh parsley (see caution)

Caution: Parsley should be avoidedduring pregnancy and in cases ofkidney inflammation.

DIRECTIONSUsing a juicer, process

broccoli, cucumber, parsley andpepper. Whisk and pour into aglass.

Excerpted from The Juicing Bible,Second Edition by Pat Crocker©2011 Robert Rose Inc.www.robertrose.ca Reprinted withpermission. All rights reserved.

GREEN GODDESS

Juicing is a simple and delicious

way to support your body’s natural

methods of detoxification.

THE HEALTH BENEFITS OF JUICING

1) nutrients are more

efficiently digested and

absorbed

2) Increased amount and

variety of fruit and

vegetables can be eaten

3) Increased energy,

detoxification

and immune support

CHOOSING A JUICERThere are many juicing machines

available which range from beginner

to super deluxe models. Start with a

beginner model before investing in a

higher level one to first master the

basics of juicing combinations and see

how juicing can be incorporated into

your healthy lifestyle routine.

GETTING STARTEDChoose organic fruits and

vegetables and wash them thoroughly.

Apple, pear, watermelon and

carrot juices are great for sweetening

bitter vegetable juices and are not too

overpowering in flavour compared to

other fruits.

Drink juice immediately or store

in the refrigerator and drink within

one day since the juice is not

pasteurized.

A note of caution: juicing is not a

meal replacement, but a pleasant

addition to a meal! Pure fruit and

vegetables are packed with vitamins

and minerals but deficient in fibre,

protein and healthy fats which are

required for an optimally nutritious

meal.

Ellen Simone, ND practices at Alta Vista

Chiropractic & Massage Clinic and

Somerset Health and Wellness Centre.

Visit: www.drellensimone.com Phone: 613-

731-5775



GET FRESH WITH JUICE

ORANGE STAR

INGREDIENTS2 star fruits2 oranges1⁄4 cantaloupe, cut in two1⁄2 lemon

DIRECTIONSUsing a juicer, process star fruits, oranges, cantaloupe

and lemon. Whisk and pour into a glass.

Excerpted from The Juicing Bible, Second Edition by

Pat Crocker© 2011 Robert Rose Inc. www.robertrose.ca

Reprinted with permission.

All rights reserved.

POM POM

INGREDIENTS2 pomegranates, seeds only1 cup pitted cherries1 black plum, pitted1 Red Delicious apple

DIRECTIONSUsing a juicer, process pomegranate seeds, cherries, plum

and apple. Whisk and pour into a glass.

With health tips, preparation techniques,helpful sidebars and 16 pages of colourphotographs, this best-selling new editionof The Juicing Bible is packed withinformation that is essential for anyonewho wants to explore all the nutritionalbenefits that natural foods can provide.

Pat Crocker is an internationalaward–winning cookbook author, culinaryherbalist and professional homeeconomist. The first edition of The JuicingBible won the 2000 International Cookbook Revue Award. Pat lives in Neustadt, Ontario.

Excerpted from The Juicing Bible, Second Edition by Pat Crocker©2011 Robert Rose Inc. www.robertrose.ca Reprinted with permission.All rights reserved.


HELP CONTROL TYPE 2 DIABETES NATURALLYGluco-Lo helps regulate and maintain

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small soft speculum and flexible tip to enhance

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HERBAMARE SODIUM-FREESkip the salt, but keep the flavour! Herbamare Sodium-Free is a

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NEED A FASTTEMPERATURE ?



It’s been called, “liquid gold” for its yellow-hue, yet colostrum’s

‘invaluable’ reputation is due to its health benefits. Colostrum may

be the most potent immune-enhancing supplement available.

WHAT IS COLOSTRUM?Colostrum is the first milk a mother produces after birth. It’s

the body’s way of downloading the mother’s vast knowledge of the

‘germ-world’ and kick-starting an offspring’s immune system.

In adults, it has exceptional health effects too. There is a large

body of research showing that colostrum has the ability to positively

benefit the immune system, enhance gastrointestinal health and

more. Research suggests that colostrum deserves a top spot among

immune-boosting supplements.

IMMUNE BOOSTEREvery minute of the day germs bombard your body. The immune

system is designed to identify and destroy unwanted germs. To do

this, the body has immunoglobulins (antibodies). The main

immunoglobulin in the blood, lymph and cerebrospinal fluid is called

IgG. Bovine colostrum is a great source of IgG. Scientists have found

that colostrum is unmatched as an immune enhancer – it not only

stimulates the immune system, it can also turn it up or down as needed.

A FREE DOWNLOADIn the 1950s, scientists would have found it easy to explain their

discovery of colostrum as the body’s largest download, but such

‘tech-talk’ wasn’t popular then. The downloading effect of colostrum

comes from proteins called transfer factors. Transfer factors can

teach an immune system – an amazing feat!

A POTENT COCKTAILColostrum contains more than transfer factors and

immunoglobulin. It’s a potent cocktail of healthy ingredients,

including growth factors and lactoferrin.

Growth factors are involved in cell division and tissue

proliferation – processes that unfortunately slow as we age.

Colostrum is the only natural source of growth factors.

Lactoferrin is an effective antimicrobial and immune

modulating protein. Lactoferrin is such an effective immune booster

it’s trendy to find it as an added ingredient in supplements concocted

to target immunity.

SCIENTISTS SAY BONES, GUT, MUSCLES & MORE…There is more to colostrum than immune enhancement and

growth factors. Researchers have found additional positive health

effects of colostrum. A review published in 2012, concluded that

supplementation of bovine colostrum has a positive effect in many

conditions including treatment of upper respiratory infections and

gastrointestinal disturbances.

Colostrum has even been found in studies to be effective against

certain parasites, bacteria and viruses. Researchers from China

reported that colostrum prevents bone loss, and may have a role in

osteoporosis prevention.

And, research reported in sports medicine indicated that

colostrum could improve parameters compromised during intensive

athletic training (immune function, gastrointestinal integrity and the

neuroendocrine system). Reports are suggesting colostrum is a safe

and effective supplement for many health reasons.

Colostrum, Immune-Boosting

Liquid Gold

By Allison Tannis, BSc, MSc, RHN

Get the immune systemdownload that’s

improving the lives of athletes,

those with allergies,and the immune system

compromised.

Research highlights howcolostrum is gaining

ground as the new go to in broad spectrum, immune-enhancing

supplements.



colostrum not just for babies anymore

Now everyone can benefit from the immune-enhancing and anti-aging factors found naturally in colustrum.

enhance support transform

What is Colostrum?

Colostrum from Dairy Cows

The Importance of First Milking

sequencehealth.ca | sequencesante.ca

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THINGS TO LOOK FOR IN A COLOSTRUM SUPPLEMENT

Get your own germs. The germs you

encounter in your backyard are not the

same germs on the other side of the

world. Thus, when searching for a bovine

colostrum supplement, look for one made

from animals that live nearest you. For

example, Canadians would ideally look

for North American sourced colostrum;

the animals are more likely to have been

exposed to the same viruses and bacteria

as the population consuming the

colostrum.

First milk is important. The

concentration of health-promoting

factors is highest in colostrum

immediately after birth, and quickly

declines as hours pass. In fact, the value

of this liquid gold declines by half six

hours after birth. As such, it is important

that colostrum is collected immediately

after birth (0-6 hours) to ensure it is of the

highest quality.

Quality colostrum products are

available on the market. The highest

quality products are: tested for heavy

metals, nitrates, bacteria and pesticides;

come from small certified dairies where

cows are pastured; and, no growth or

milk production hormones are given to

the cows.

For more information about colostrum,contact Matt at [email protected] Tannis, BSc, MSc, RHN is anutritional consultant, scientific writer andauthor of four internationally sold nutritionbooks. Read more at allisontannis.com.

References:Tokaev, ES et al. Composition and clinical use ofbovine colostrums. Vopr Pitan 2012:81(3):35-40.

Du, M. et al. Protective effects of bovine colostrumacid proteins on bone loss of ovariectomized ratsand the ingredients identifications. Mol Nutr FoodRes 2011 Feb;55(2):220-8.

Shing, CM. et al. Bovine colostrum supplementationand exercise performance: potential mechanisms.Sports Med 2009;39(12):1033-54.

Unjar, BL et al. Cessation of Cryptosporidium-associated diarrhea in an acquiredimmunodeficiency syndrome patient after treatmentwith hyperimmune bovine colostrum. N Engl J Med.1988; 318: 1240-1243.

van Hooijdonk, AC et al. In vivo antimicrobial andantiviral activity of components in bovine milk andcolostrum involved in non-specific defence. Br JNutr 2000 Nov;84 Suppl 1:S127-34.

Keech, AM. Colostrum: A Physicians ReferenceGuide.



NATUROPATHIC CLINICS

Integrative Health Care Centre

www.IHConline.ca

Call 403.288.4880 to book an appointment

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Detoxification (or detox for short) is the process of

removing unwanted potentially harmful and toxic substances

from a living organism. The human body is subjected to toxins

on a daily basis from the food and drinks we consume, the air

that we breathe, our lifestyle choices, the different personal

care products we use, and perhaps even from relationships. The

benefits of doing a detox may include weight loss, increased

energy, mental clarity, improved digestion, as well as increased

vitality; all of which supports health and well-being.

There are several organs whose main functions are to

facilitate the detoxification process in the body: the liver

(primary), the kidneys (secondary), as well as the lungs and the

large intestine. Not only is the liver essential in processing and

removing toxins from our body, it aids the digestive process,

metabolizes fats in the body, converts and processes hormones,

purifies our blood, produces blood clotting factors, nutrient

transport carriers and immune proteins, as well as hundreds of

other different functions. In terms of detoxification, the liver

comes into contact with all the various toxins our body

By Jadie Ko, BSc, ND

Allergies, Skin Problems, Planning a Pregnancy. . .

Best, Easy Detox Tips


encounters but it mainly focuses on

getting rid of fat-soluble toxins. If the

liver is unable to get rid of the fat-

soluble toxins, they store in the body’s

adipose tissues. The kidneys are

responsible for filtering and eliminating

the water-soluble toxins out of the body.

The lungs help eliminate toxins through

respiration, while the large intestine

eliminates through the feces.

In a modern society, it is not

uncommon for an individual to have

over two hundred toxins stored in their

tissues at any given time. Each toxin will

affect the body differently. For example,

many chemicals and pesticides are

hormonal disruptors that mimic estrogen

and contribute to hormonal problems in

males and females. Other chemicals

such as phthalates (used in many

products) are known carcinogens

(compounds that promote the

development of cancer cells).

Heavy metals such as mercury and

aluminum are toxic to our neurological

system (which includes our brain and

spinal cord, thus impacting how we

think and process information). Heavy

metals also affect our immune system

thus contributing to immune-related

problems and auto-immune diseases.

Certain medications are very toxic

to the liver and kidneys. All in all, many

of the products we are surrounded with

contribute to our toxic burden, which is

the total amount of chemicals present in

the human body at a given point in time.

Over time, as our toxic burden increases,

the main organs of detoxification are not

able to keep up with the toxic load and

cause illness. Generally speaking, it is

beneficial to do a yearly detoxification at

the minimum for overall health in a

reasonably healthy individual.

START THE DAY WITH LEMON WATER

From a Traditional Chinese

Medicine standpoint, the flavor

associated with the liver is sour.

Drinking ¼ cup of lemon juice with hot

water in the morning stimulates bile

flow – the digestive fluid produced by

the liver. Bile also helps bind to toxins.


• Allergies• Fatigue• Weight gain or overweight• Cloudy or foggy thinking• Poor concentration• Skin problems• Digestive issues• Hormonal problems

• Headaches• Parasites, Worms, Fungus• Yeast overgrowth • Frequent colds • Prolonged use of

pharmaceutical drugs • Prolonged use of alcohol,

tobacco & recreational drugs

SIGNS & SYMPTOMS YOU MAY NEED TO DETOX



EAT YOUR VEGETABLESRomaine lettuce, dandelion greens asparagus, artichokes,

spinach, radishes all contain nutrients that support bile

production and liver health.

EAT MORE SULFUR RICH FOODS Sulfur is a nutrient necessary to help the liver neutralize

toxins. These foods include: onions and their family (garlic,

leeks, chives, shallots), cruciferous vegetables (broccoli,

cauliflower, turnips, kohlrabi, mustard greens, cabbage, kale,

brussel sprouts).

ADOPT A WHOLE FOODS DIET Eat foods only in a wholesome state and refrain from

eating processed foods. Eat organic as much possible. The

Environmental Working Group is a non-profit organization

that lists which foods contain the most pesticides (Dirty

Dozen) and which contain the least (Clean 15). Take a look at

the list before shopping.

SUPPORT OVERALL DETOXIFICATION Milk Thistle (Silybum marianum), Dandelion

(Taraxacum officinale), Burdock Root (Arctium lappa) – all

support the liver and its functions

LIFESTYLE RECOMMENDATIONSExercise – Exercise helps to promote circulation and the

excretion of water-soluble toxins.

Castor Oil Packs – Topical application of castor oil packs

can help decongest the liver.

Infra-red Sauna Sessions – Helps mobilize toxins out of

fat tissues.

NUTRACEUTICAL SUPPLEMENTS THAT BENEFIT DETOXIFICATION

Chlorella – These green algae are loaded with vitamins,

minerals and antioxidants, all which bind to and help mobilize

toxins while supporting overall health.

Probiotics – Improve digestion and colon health, a staple

for the immune system

Fiber – Binds to toxins and assists in bowel formation.

It is always important to check with your healthcare

practitioner whether a detoxification program is suitable for

your current state of health. Sometimes, a detox may

aggravate or worsen one’s health if not done correctly or

monitored properly. Working with a healthcare practitioner

will ensure that all your health needs will be addressed in the

safest manner.

Jadie Ko is a naturopathic physician located in Calgary, AB.Her specialty includes adrenal and thyroid health, hormonalimbalances, detoxification, depression and anxiety.



1

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DESIGNER SHAMA YOGA RUGWho says all yoga mats need to be made of plastic? Handwoven in India from 100% natural cotton, the Shama

Yoga Rug is designed for superior grip and sweatabsorption. Woven ridges help prevent slipping, andserve as a reference for alignment during practice.

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HELP CONSERVE THE RAINFORESTSIGG and Cuipo have teamed up

and introduced new bottle styles

supporting Cuipo's initiative to

conserve the rainforest. With the

purchase of every aluminum bottle,

one meter of rainforest will be

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free. mysigg.com

STYLE YOUR CUP Joe Jackets® are the hottest, new, under $7, eco-friendly

sensation to hit the gift industry for the fashionista! The

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printed neoprene fabric to insulate hot cups of cocoa,

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Saves landfills from billions of pounds of trash from throw-

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PIGGY PAINT, ECO-FRIENDLYNAIL POLISH (AGE 2+)Piggy Paint is the perfect Valentine’s Day gift

for little girls who love to be fancy. It is non-

toxic, water-based, safe, odorless and uses

neem oil from a tropical evergreen tree as its

preservative. www.piggypaint.com

SMART GLASS JEWELRYSmart Glass Jewelry isunique, handcrafted and earth-friendly. Made from recycledglass from beer, wine, Aveda,Skyy Vodka, Perrier andPellegrino bottles to createwearable art with a socialconscience.

www.smartglassjewelry.com



The holiday of hearts and flowers is all about giving to friends

and family; but Todd Patkin reminds us that maybe it’s a time for a

little giving to yourself, too.

“I’m not saying to throw away the heartfelt cards, or to cancel

your date with your spouse,” says Patkin, author of Finding

Happiness: One Man’s Quest to Beat Depression and Anxiety and—

Finally—Let the Sunshine In. “In fact, I think those things are

important. What I don’t want us to continue to do is to let ourselves

get lost in the shuffle. In fact, says Patkin, the more we neglect

ourselves, the more our other relationships suffer. “If you are

constantly doing for others, and leaving yourself on the backburner,

you become susceptible to feelings of bitterness and resentment, and

your outside relationships will suffer as a consequence.

As Valentine’s Day rolls around, Patkin says that showing

yourself some love doesn’t necessarily mean sending yourself a box

of chocolates or a dozen roses. It’s more about taking the time to

think about the things you really want and what makes you feel

good…and ridding your life of the people and commitments that

don’t fit into that category.

TAKE NOTICESit down and really think about your daily life. Evaluate what

really makes you feel good and what makes you feel bad. Instead of

forcing yourself into the things you don’t really enjoy, Patkin

suggests doing more of the things that make you feel good.

“Ask yourself, do I actually enjoy going to the gym or do I hate

it?” Patkin says. “If the answer is that you hate it, then perhaps it’s

time to try out running or a yoga or meditation class instead. If you

don’t enjoy going to your monthly book club meeting, then quit.

There is no reason why you should continue to force yourself into

the things that don’t make you happy.”

DO A RELATIONSHIP DETOXAs you start to weed out the activities in your life that don’t

make you feel good, start to do the same with the people in your life

as well. Distance those who make you feel bad, even if its family.

“Toxic relationships can be a huge barrier to your happiness,

and constantly forcing yourself to be disingenuous around people

you don’t really like or get along with is literally bad for your own

well-being,” Patkin warns. “Do yourself a favor and start investing

time with those who make you feel good and make your life better.”

CANCEL YOUR PLANSIt’s happened to everyone at some point or another: You commit

to a dinner out, a party, or an event that you really don’t want to go

to and as the date and time of the engagement draws nearer, your

dread grows. Patkin says that (as long as it is not an important

milestone event for a close friend or family member) one of the best

things you can do for yourself is to cancel your plans.

“Forcing yourself to be somewhere or with someone when you

really don’t want to be will only leave you feeling frustrated and

empty,” Patkin explains. “Instead, choose to spend your time on

things you actually want to do. And no need in coming up with a

long, complicated story for why you can’t attend. A heartfelt

apology explaining that you can’t make the party is enough.”

BE OKAY WITH YOUR OPINIONSYou have opinions, and it’s likely that they don’t line up with

the opinions of everyone you know. And that’s okay. What’s not

okay, says Patkin, is when you try to hide or cover up your opinions

in the company of others in order to keep the peace or be “PC.”

“When you aren’t true to yourself and your opinions, it feels

bad,” warns Patkin. “You feel disingenuous and dishonest. It is

perfectly okay to have your own opinions—in fact, that’s what

makes each of us so great! The best thing you can do for yourself is

to own those opinions proudly. They may not always be popular but

they are a part of who you are—and those in your life who love and

respect you will be okay with that.”

TRIM YOUR TO-DO LISTHaving a list of to-dos is a great way to stay organized, but it

can also cause you to feel overwhelmed and anxious. Look at your

own personal to-do list. Is it pages long? Does it make you feel good

or constantly behind the eight ball? Patkin suggests taking a long,

hard look at your list and prioritizing the items that are truly

important. In fact, he says, you should cut your list by 50 percent.

“Focus only on the have-tos and want-tos instead of the things

you have on there just because you think you should,” Patkin

explains. “When your list feels manageable, you’ll feel more

energized to tackle it.

Ways to Find, Foster and Grow Inner Love

Be Your Own Valentine

THE PATH TO HAPPINESS

9

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With Todd Patkin



Fight colds and flu naturally by strengthening your immune system with St Francis Herb Farm’s Deep Immune. This natural “qi” tonic has been specially formulated to improve the body’s

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DEEP IMMUNE®

STOP DEFERRING TO EVERYONEIf you find that you are constantly letting others in your life

make the decisions, Patkin says that it’s time to stop. Quit deferring

to everyone else in order to make them happy. Instead, he says, you

should stand up for the things you want and speak up for yourself.

Tonight, you pick the restaurant. If you don’t want to see the movie

that everyone else has picked, say so.

“It’s great to compromise some of the time,” he continues, “but

when you are constantly putting your own wants and needs aside for

the sake of others, you’ll be unhappy and dissatisfied in the long

run—and that doesn’t help you or anyone else in your life.”

TAKE A “JUDGMENT FREE” NAPSleep in on the weekends. Getting plenty of sleep is one of the

simplest things you can do for yourself to improve your overall

mood and health. After all, when was the last time you woke up from

a great night’s sleep feeling unhappy? Instead of guilting yourself

out of that afternoon nap in order to complete one more chore,

Patkin says let yourself relax and catch some sleep instead.

“Push your Saturday morning workout back an hour or two and

sleep in,” he says. “After all, all of those things you ‘have to do’ will

still be there when you wake up—and you’ll be more refreshed and

energized for taking them on. Give yourself the gift of guilt-free

shut-eye. I promise you won’t regret it!”

DATE YOURSELF Investing time in relationships is important, and that includes

the relationship you have with yourself. Just as you schedule time to

date your spouse, or go to dinner with a friend, Patkin suggests

marking out some one-on-one time for you and, well, you.

“Go to a movie all by yourself and order popcorn just for you,”

he suggests. “Visit that museum exhibit you’ve been wanting to see.

Try out the new restaurant that just opened in town. Spending some

alone time, doing things that you enjoy, is a great way to recharge.

MAKE MASSAGES A “REGULAR” THINGFor most of us, taking time out to get a massage, manicure, or

hair appointment is a “treat” that we don’t allow for ourselves very

often (if at all!). Patkin suggests working them into your regular

routine. “There is nothing wrong with taking the time to take care of

yourself on a regular basis, whether that means a bi-monthly

massage appointment or working in the time for a long, hot bubble

bath several nights a week,” he says. “Feeling good shouldn’t be a

‘treat’—it should be a part of your everyday life.”

“The most important part of this exercise is that you make it last

long past when the red-and-white heart decorations have been

packed away,” Patkin concludes. “Make loving yourself a year-

round commitment. You’ll find yourself happier, healthier, and more

fulfilled the whole year through.”

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Here’s a meditation you can do any time you have 15 or 20minutes to spare and want to shed some of the tension you’veaccumulated in your busy life. It’s also a great way to preparefor other meditations because it leaves you feeling relaxed,refreshed, and in touch with yourself.

1. Find a comfortable place to lie down. Take offyour shoes, loosen your belt and other tight clothing,and stretch out on your back with your arms resting atyour sides, legs slightly apart.

2. Sense your body as a whole, including the placeswhere it contacts the surface of the bed or floor.

3. Close your eyes and bring your awareness to yourfeet. Wiggle your toes, flex your feet, and then let goof all tension as much as you can, allowing your feet tomelt into the floor.

4. Shift your awareness to your lower legs, thighs,and hips. Imagine them becoming heavy and relaxedand melting into the floor. If the image of meltingdoesn’t appeal to you, you might try dissolving,sinking, or disappearing.

5. Bring your awareness to your lower abdomen.Imagine all tension draining away, your breathdeepening, and your belly opening and softening.

6. Bring your awareness to your upper abdomen, chest,neck, and throat, feeling the areas opening and softening.

7. Bring your awareness to your shoulders, upperarms, lower arms, and hands. Imagine them becomingheavy and relaxed and melting into the floor.

8. Bring your awareness to your head and face. Feelthe tension melting away from your face across yourhead and into the floor.

9. Scan your body from head to toe, searching forany remaining areas of tension or discomfort. If youfind any, just imagine them relaxing completely.

10. Experience your body as one field of relaxation,without parts or edges.

11. Continue to rest in this way for five or ten minutesmore; then very slowly begin to wiggle your fingersand toes, stretch your arms and legs, open your eyes,and gradually come up to a sitting position.

Check in with yourself and noticehow you feel. Do you feel morerelaxed? Does your body feel lighteror more expanded? Now gently getup and go about your day.

Excerpted with permission from the

publisher, Wiley, from “Meditation For

Dummies®, 3rd Edition,” by Stephan

Bodian. Copyright © 2012.

A DEEP RELAXATIONMEDITATION Finding Inner Sanctuary

Meditation

With Stephan Bodian

These days, it feels like everything is a race: a race to get all the

boxes on your to-do list checked off. A race to make it to the next

rung of the professional ladder. A race to keep up with and perhaps

even beat out "the Joneses." A race to make sure your kids have the

perfect academic, extracurricular, and personal qualifications; so,

they can get into a good college. A race to make sure all the bills get

paid, even though you're on a reduced budget.

However, instead of building the perfect lives we want, what

we're really doing is racing each other into the ground and over the

edge. If this last description of manic modern life sounds all too

familiar, it's high time you stepped off the merry-go-round (for at

least five to ten minutes), sat down in a quiet place, and participated

in a simple practice that has been around for millennia: meditation.

"When people operate on low margins with time and money

(which is everybody I know right now), their stress levels can go

through the roof," points out Stephan Bodian, author of Meditation-

For-Dummies-3rd Edition. "In many ways, meditation is the perfect

antidote to the postmodern predicament because it effectively

reduces stress, increases energy, and enables you to enjoy better

overall health and much more."

"Since our culture programs us to expect a perfect life that is

impossible to achieve, our best efforts only cause us to become

overstressed, over-scheduled, overstimulated, and overtired,"

explains Bodian. "This is all compounded by the fact that your body

and mind have been 'programmed' to respond to life's inevitable ups

and downs with stress, anxiety, and dissatisfaction. But you have the

power to change all of that through meditation. You can program

yourself to experience inner peace, harmony, equanimity, and joy."

REASONS WHY THIS ANCIENTPRACTICE CAN HELP YOU LIVE YOUR BEST, MOST HEALTHY AND FULFILLING LIFE9



Before any false assumptions you're harboring cause you to give up on

meditation before you even begin, Bodian assures you can keep it simple (you'll

see positive results after just five to ten minutes of meditation a day) or explore the

practice's subtleties in great depth. It's entirely up to you. If you're intrigued but

still not entirely sure meditation is for you, then read on for 9 more reasons why

this ancient practice can help you live your best, most healthy and fulfilling life:

IMPROVING MENTAL & PHYSICAL HEALTHIf you're a skeptic at heart, then you'll be reassured to know that studies have

proven that meditation offers numerous benefits, including:

• Lower blood pressure• Quicker recovery from stress• Fewer heart attacks and strokes• Reduced cholesterol levels• Muscle relaxation• Reduction in the intensity of pain• More happiness and peace of mind• More loving, harmonious relationships• Enhanced creativity and self-actualization• Reductions in acute and chronic anxiety

“While scientific studies of meditation weren't conducted until the 1930s

(and have really taken off in the past 10 to 15 years), practitioners have been

experiencing these significant benefits for centuries upon centuries," points out

Bodian.

AWAKENING TO THE PRESENT MOMENTWhen you rush breathlessly from one moment to the next, anticipating

another problem or anticipating a coming pleasure, you miss the beauty and

immediacy of the present, which is constantly enfolding before your eyes.

"Meditation teaches you to slow down and take each moment as it comes-

the sounds of traffic, the smell of new clothes, the laughter of children, the

coming and going of your breath," explains Bodian. "In fact, as the meditative

tradition reminds us, only the present moment exists anyway-the past is just a

memory and the future is a fantasy."

CONNECTING MORE DEEPLY WITH OTHERSAs you awaken to the present moment and open your heart and mind to your

own experience, you naturally extend this quality of awareness and presence to

your family and friends. And when you start to accept others the way they are –

a skill you can cultivate through the practice of meditation – you open up the

channels for a deeper love and intimacy to flow between you.

PRACTICING A HALF SMILE

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If you look closely at the classical statues ofthe Buddha or at the faces of Renaissancemadonnas, you’ll notice a half smile that signifiesa blend of tranquillity and joy.

The Vietnamese Buddhist teacher Thich NhatHanh suggests that you can actually lift yourmood and restore your innate happiness bysmiling consciously, even when your spirits arelow. “A tiny bud of a smile on our lips nourishesawareness and calms us miraculously,” he writesin Peace Is Every Step. “It returns us to the peacewe thought we had lost.”

Contemporary scientific research agrees,indicating that smiling relaxes muscles throughoutthe body and has the same effect on the nervoussystem as real joy. Besides, smiling encouragesothers to smile and be happy.

Here are a few brief instructions for practicing thehalf smile that Thich Nhat Hanh recommends:

1. Take a few moments right now toform your lips into a half smile.

Notice how other parts of your bodyrespond. Does your belly relax? Does yourback naturally straighten a little? Doesyour mood change in subtle ways? Noticealso if you have any resistance to smilingwhen you “don’t really feel like it.”

2. Maintain this half smile for at leastten minutes.

If your face starts to droop, just come backto the half smile. Do you notice a shift inhow you act or respond to others? Doothers respond to your smile by smilingback?

3. The next time you feel your spiritssagging, practice this half smile forten minutes or more and notice howyou feel.

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RELAX THE BODY AND CALM THE MINDAs contemporary health researchers have discovered and traditional texts agree-mind and body are

inseparable, and an agitated mind inevitably produces a stressed-out body.

"As the mind settles, relaxes, and opens during meditation, so does the body-and the longer you

meditate (I mean both minutes logged each day as well as days and weeks of regular practice), the more

this peace and relaxation ripples out to every area of your life, including your health," says Bodian.

LIGHTENING UP!Have you ever thought and worried yourself into an uncontrollable frenzy or even a meltdown? It's

easy to do: fears feed on one another, problems get magnified exponentially, and the next thing you

know, you're feeling overwhelmed, panicked, and desperate to take a leave of absence from your own

life. "The good news is, meditation encourages an inner mental spaciousness in which difficulties and

concerns no longer seem so threatening, and constructive solutions can naturally arise," promises

Bodian. "Meditation also fosters a certain detachment that allows for greater objectivity, perspective,

and even humor."

EXPERIENCING FOCUS AND FLOWHave you ever been so fully involved in an activity that all sense of self-consciousness, time, and

distraction dissolved? If so, you've experienced what psychologist Mihaly Csikszentmihalyi calls a

state of flow.

"You might experience a state of flow when you're creating a work of art, playing a sport, working

in the garden, or even making love," explains Bodian. "Athletes call it being 'in the zone.' Through

meditation, you can discover how to give the same focused attention to and derive the same enjoyment

from every activity."

FEELING CENTERED, GROUNDED & BALANCEDFor many people, living in an increasingly flat and rapidly – changing world can foster feelings of

insecurity and of not having a "place" to call one's own. To counter these negative mindsets, meditation

offers an inner groundedness and balance that external circumstances can't destroy.

ENHANCING PERFORMANCEStudies have shown that basic meditation practice alone can enhance your perceptual clarity,

creativity, self-actualization, and many of the other factors that contribute to superior performance.

Plus, specific meditations have been devised to enhance performance in a variety of activities, ranging

from sports to schoolwork.

ALIGN WITH A DEEPER SENSE OF PURPOSEWhen you practice making the shift from doing and thinking to being (one way to describe this is

fully experiencing the present moment with love and without ego), you'll discover how to align yourself

with a deeper current of meaning and belonging.

"For instance, you might get in touch with personal feelings and aspirations that have long

remained hidden from your conscious awareness," suggests Bodian.

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"If you allow meditation to become a regular part of your life,

it will relieve your stress, disappointment, fear, anger, outrage, and

hurt while focusing your energy, making you more effective, and

even improving your mental and physical health."

Stephan Bodian is the author of Meditation For Dummies®, 3rd Edition.He is a licensed psychotherapist and former editor-in-chief of Yoga Journal,has practiced and taught meditation for over 40 years, and has writtenextensively on meditation, stress management, and spirituality. His articleshave appeared in Fitness, Cooking Light, Natural Solutions, and othernational magazines.

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From April to November, it seems that one well-intentioned organization after another is asking for money to support “a cure for cancer”

or cancer research. As a naturopathic doctor who has had malignant melanoma, I became aware of a brilliant program called The Pink and

Green Ribbon Health Campaign created by a group of women in Canmore, Alberta. Committed to stopping cancer before it starts these

women put into action local initiatives designed to clean up the environment and bring awareness to the chemicals we put in our bodies with

the goal of making our communities healthier places to live.

The campaign starts on Earth Day in April and finishes on Rachel Carson Day in May. Rachel Carson was an environmentalist in the

1960’s who wrote a book called “Silent Spring”. She was a pioneer in creating awareness regarding the link between our health and the

environment. The Rocky Mountain Soap Company hosts a running event during this time and the Pink and Green Health Campaign is the

beneficiary of the run proceeds/donations. It is an amazing event that typically sells out – I encourage you to register for the event now at:

www.rmswomensrun.com

THE CAMPAIGN FOR EXPANDING AWARENESS OF THE ROLE THE ENVIRONMENT PLAYS IN OUR HEALTHWith a blended pink and green ribbon logo, the pink represents a commitment to creating breast cancer free communities through

promoting healthy breast education and focusing on prevention. The green reflects a stand for addressing the connection between the

environment and women’s health. The campaign’s slogan is simple: “Love Your Planet. Love Your Body. Love Your Life.” Fundamentally,

the campaign founders – all mothers – decided they wanted to change the way women think about breast health. They posed the following

questions and started a conversation around the topics:

• What if we all started talking more about breast health?• What if healthier breast tissue and less exposure to carcinogens made our breasts less susceptible to cancerous changes?• What if all products available to us as consumers were good for the planet (soil, water and air quality) and our bodies?• What if girls at puberty were taught simple healthy breast practices?• What if all women understood the anatomy of their breasts?• What if all communities in North America became pesticide-free?

They were not comfortable with the current statistics and predictions for breast cancer (ie 1 in 9 will develop breast cancer) so they took

a positive stance declaring that “8 in 9 women will have healthy breasts for a lifetime.” This subtle positive shift is extremely empowering.

I find that one’s mental health is often an overlooked aspect of one’s physical health – and the two are intimately connected to our overall

sense of well-being. The 5 week campaign is divided into topics that connect our health to the environment (ie: soil, air, water, our energy,

and our bodies) and practical health suggestions are provided.

NATUROPATHY

Expanding Awareness on Health and Environment

Greening the Cancer CauseBy Christina Bjorndal, ND



Naturopath Listing Guide

Seeking New Clients for Your Growing Practice? Make a booking in our Naturopath Listing Guide.

Call 1-877-276-1849 or e-mail: [email protected]

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. Find a naturopath in your area.Visit: HeathyDirections.com (Find a Naturopath)

Naturopath Listing Guide

EDMONTONChristina Bjorndal, ND

Natural Terrain Naturopathic Clinicin the Callingwood Professional Building

Women's Health & Fertility, Mental Health, Sports Medicine

www.drchrisbjorndal.comCall: (587) 521-3595

EDMONTONmichael mason-Wood, ND

Optimum Wellness Naturopathic Medical Clinic

Prolotherapy & Sports Medicine, Autism, Men

& Women's Health, Environmental Medicine

www.optimumwellnessclinic.cawww.edmontonprolotherapy.ca

Call: (780) 439-1200

Susan Janssens, BSc, NDIntegrative Health Care Centre

Brain health, mood disorders, chronic disease:

autoimmune disorders, chronic fatigue,

cancer, chemical exposure & heavy metals

www.IHConline.ca [email protected]

Call: (403) 288-4880

CALGARY

CALGARY

CALGARYKyley Hunt, BKin, Bowen Therapist, ND

Gaia Health CareWomen’s Health, Pediatrics, Sports

Medicine, Digestive Health, Anxiety & StressManagement, Bowen Therapy, Acupuncture

[email protected]

Call: (403) 475-2120

Jadie Ko, BSc, ND Gaia Health Care

Thyroid & Adrenal Health, Detoxification,Stress Management, Hormonal Imbalances,

Fertility, Craniosacral Therapywww.gaiahealthcare.com

[email protected] Call: (403) 475-2120

CALGARYaparna taylor, BSc, ND

Provital Health and Wellness

Lyme Disease, Depression andAnxiety, Digestive Disorders

drtaylornd.comCall: (403) 685-4520

HORMONES & HEALTHHormones are chemical

messengers of our endocrine

system responsible for

regulating many cellular

processes. Hormone receptors

are located throughout the body.

Breast tissue contains a high

amount of receptors. There are

three forms of estrogen (estriol,

estradiol and estrone) and it is

important to note estradiol and

estrone are associated with

increased breast cancer risk

while estriol may have

protective properties. Exogenous

estrogens or xenoestrogens are

man-made synthetic chemicals

found in our environment known

as estrogen imposters or

hormonal disruptors.

Sources of xenoestrogens

include: synthetic estrogens

(birth control pill, HRT, fertility

drugs, hormones in meat and

dairy products), chemicals

leached into food from

microwaving in plastic

containers or with saran wrap,

organochlorine compounds,

certain detergents, plastics,

cleaning supplies, herbicides and

pesticides. Xenoestrogens are

called imposters because they

mimic the role of endogenous

estrogen in our bodies. Our body

can't tell the difference. As such,

xenoestrogens disrupt our

hormonal balance.

The cellular accumulation

of fat-soluble toxins and

xenoestrogens in the breast

tissue can initiate adverse

physiological changes that make

cells more vulnerable to

abnormal changes and cancer.

On a positive note, there are

ways to remove toxins from our

bodies by following proper

detoxification methods. Since an

ounce of prevention is worth a

pound of cure, the essential

approach is to address the cause

by decreasing the presence of

these compounds in our lives

and on our planet.

HEALTHY SUGGESTIONS

• Minimize exposure to xenoestrogens – eliminate plastic by using glass containers. • Reduce consumption of fatty foods packaged in plastic and heat-sealed containers.

Never microwave plastic or saran wrap, this includes frozen dinners in their containers.• Before accepting composite fillings for your children's teeth, ask your dentist whether

bisphenol A is contained in the glue or composite. • Learn to read labels and eliminate unhealthy household cleaners. • Get comfortable with doing a self breast-exam. Not sure how? Schedule an appointment

with your healthcare provider. Ask her/him to teach you how to do a self breast-exam.

Lastly, I encourage you to make an appointment with a naturopathic doctor who can help you take

the necessary steps you need towards loving yourself, the planet and your life! With one in nine women

developing breast cancer most women think they are going to be a cancer statistic and the current media

is cultivating a culture where we just assume we will get cancer. This needs to change: we need to

revolutionize how we think about and address our health. At the moment, The Pink and Green Ribbon

Campaign is trying to do just that and needs your support. Join us in making these possibilities a reality

and let us watch the statistics for the number of women having healthy breasts for their lifetime soar!

Christina Bjorndal is a graduate of the Canadian College of Naturopathic Medicine. She is an avid outdoorsand exercise enthusiast and has completed three marathons and Ironman Canada. Call (587) 521-3595 in Edmontonor please visit: www.drchrisbjorndal.com



When we take our nutritional supplements every day the last

thing we think about is whether or not they are "green". Since fish

oil supplements have become very mainstream with cardiologists

recommending them to their patients many of us have taken our

molecularly-distilled, pharmaceutical-grade fish oil from small

fishes with hardly a thought to the environmental impact. Yet there

are many who have been asking if fish oil could be part of a bigger

environmental problem? Yes fish oil contains EPA and DHA with

important health benefits but at what environmental cost?

According to the International Fish Meal and Fish Oil

Organization most fish oil (over 80%) produced is used to feed fish

in aquaculture. Fish oil is essentially used in high technology

aquaculture, such as for salmon farming, as a substitute for fish

meal. So yes, we are producing fish oil to feed fish in fish farms to

make more fish for human consumption and more fish oil. Less than

10% of fish oil is produced for human consumption in the nutritional

supplement industry. The largest producers of fish oil are Peru and

Chile (accounting for 31% and 13% of the world production

respectively). More than 80% of world production originates in 10

countries Peru, Chile, China, Thailand, USA, Denmark, Iceland,

Japan and Spain. With the growing fish oil market for both

aquaculture and human consumption, traceability of fish oil

becomes an important issue.

It is undisputed that fish farming contributes to environmental

concerns including extremely high sea lice populations; the

increased use of pesticides in fish farm pens to control sea lice;

antibiotic use to keep overcrowded fish alive; and escapes of fish

species that are not indigenous to the area where they are farmed.

For example a fish escape from a west coast fish farm occurred

near Campbell River with over 30,000 farmed salmon released in the

latest fish escape now totaling over 120,000 fish escaping in the last

6 months. This fish farm escape could not have come at a more

critical time with wild salmon returning to spawn in the regions

where the farmed fish escaped.

We need omega-3 EPA and DHA to protect our heart, for

healthy brain and eye development, prevention and treatment of skin

diseases, arthritis, for immune function and more. But, it is also

important to know where your fish oil is coming from. There are

many reputable companies that produce fish oil for human

consumption and do a great job.

CONSIDER HIGH DHA, ECO-FRIENDLY CALAMARIThere are also other options. We have calamari oil as an

excellent alternative to fish oil. Calamari oil comes from South

American calamari (squid) that are sustainably harvested and an

eco-friendly source of omega-3 fatty acids with more DHA

(docosahexaenoic acid) than fish oil. DHA makes up 40 percent of

the essential fats in your brain. Calamari oil is more stable than

traditional fish oils, making it less prone to rancidity. Also, calamari

oil does not cause the fishy aftertaste or unpleasant "repeating" that

is common with fish oil supplements. DHA is superior for lowering

high blood pressure and it is more potent at supporting circulation

according to a study published in Hypertension in 1999. DHA is also

the key to raising "good" HDL cholesterol. Also, DHA, not EPA, has

been found to support your brain and is the best fatty acid for eye

health. If you care about the environment calamari oil is your best

choice as it comes from deep-water, spawns quickly, multiplies fast

and does not have the same issues with heavy metals like mercury

that fish do.

For vegetarians DHA is also found in a vegetarian source from

algae. Many vegetarians, vegans, and raw foods dieters are also at

risk of having insufficiencies of DHA unless they supplement with

DHA.Look for excellent, clean sources of omega-3 DHA and EPA

at your local health food store.

Lorna R. Vanderhaeghe, MS is an author of 11 books including ASmart Woman’s Guide to Weight Loss. She has degrees in nutrition andbiochemistry. You can read Your 30 Day Heart Smart Solution FREE atwww.hormonehelp.com under the book button.

By Lorna R. Vanderhaeghe, MS

ECO-LIVINGIs Your Fish Oil “Green”?

Consider Calamari



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Discover Sprouted Superfoods:A Quantum Leap In Nutrition

Sprouted Quinoa Sprouted Chia & Flax Sprouted Risotto Mixwww.organictraditions.com

Many are familiar with the need to soak seeds, nuts and beans

overnight in order to deactivate and neutralize the so-called anti-

nutrients in the seed such as phytic acid and other enzyme inhibitors.

But what many fail to realize, is that soaking a seed is vastly

different from sprouting one. It amazes me that most people are still

eating their flax and chia seeds raw (whether intact or milled) or

merely soaking them for a short time before consuming them. What

is often misunderstood is the seed’s powerful built-in inhibition

mechanism and Mother Nature’s brilliant plan for survival.

The internal architecture of a seed is fascinating both physically

and metaphorically. Seeds contain an embryo that holds all of the

life force potential of the seed. The nutrients are locked down within

the seed until the environmental conditions are in place to initiate the

complex metabolic processes needed in order to facilitate new

growth. The embryonic cells are catalyzed and the seed releases its

stored nutrients to feed the emergence of new life in the form of a

radicle, which turns into a living plant.

A raw seed requires the correct internal and external conditions

in order to ensure germination. Light, oxygen, temperature, moisture

and time are the five crucial elements that will allow germination to

unfold. The seed also needs to be viable, meaning that the embryo is

still alive. Seeds that have been damaged, irradiated or exposed to

heat may not germinate.

Many believe soaking a seed in water will be sufficient. While

it may begin the process of marginally reducing phytic acid (the

compound that blocks the absorption of zinc, calcium and

magnesium), the reality is very little has occurred in the shift in

biochemistry of the seed unless germination has begun. In

germinating chia and flax seeds for example there can be as much as

a 50% reduction in phytic acid, which will improve the absorption

of key minerals. In addition to this, vital enzymes and vitamins

increase dramatically, antioxidants double and soluble fibre and

health promoting lignans in flax increase.

In order to fully germinate the seed, particularly mucilaginous

seeds that gum up, get slimy and gelatinous such as flax and chia seeds,

you will have to continuously mist them, agitate them and ensure the

correct temperature, light and moisture are maintained in very precise

and measured ways. If not, you run the risk of creating moldy seeds.

Once the seed coats actually swell and break open and the tiny

white tails known as radicles (the embryonic roots) emerge you have

mined gold so to speak! Now you are eating life force rich “plants”

that have all of their nutrients available in the most assimilable form.

When the tail extends beyond a certain point and roots and leaves

begin to grow the nutrient storage that had previously been stored is

now utilized and photosynthesis takes over for continued growth.

The reason sprouted foods are so high in life force is the biogenic

energy of the embryo reaches its peak when the radicle emerges.

This is all food for thought as you perch over your kitchen

counter top to soak yet another couple of tablespoons of raw chia. I

will add one caveat, which is that since the soluble fibre of chia and

flax seeds dramatically increases through germination, the one

benefit of raw seeds is a higher amount of insoluble fibre, which is

beneficial for those needing more roughage material to sweep the

colon clean. But compared to the radical shift in nutrition that occurs

when the anti-nutrients of the seed are reduced, I myself consume

sprouted chia and flax the majority of the time.

Certified organic chia and flax seeds are readily available in a

germinated, cold milled form. The sprouted chia and flax powders

are particularly convenient because they can be thrown into any

recipe with no preparation whatsoever and provide all of the

incredible nutrition that sprouting promises. There is simply no

greater “fast food” on the planet.

By Renita Rietz

FOOD FOR THOUGHT

Unlocking the Power of

Sprouted Super Seeds

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healthy directions february-march alberta 2013

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