healthy directions ontario aug/sept 2013

QUE ONDA?SPICY CUISINE

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HEARTHELPERS

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BEST BRAINBOOSTERS

Eye On

Teen Nutrition

Working to Solve

CANADA’sChildhood

Obesity Epidemic

Taking a Closer Look at

Self-Esteem

HEALTHYDIRECTIONSHEALTHYDIRECTIONS

HDOntarioAugust/Sept2013_HealthyDirectionsTemplate 13-07-29 7:52 AM

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HEALTHY DIRECTIONS August/September 2013 3

TWEEN & TEEN HEALTHNutrition, Fitness, Self-Esteem

6 CANADA’S CHILDHOOD OBESITY EPIDEMICWorking to Solve It

8 EYE ON TEEN NUTRITIONMaking Healthier Choices

16 TOP 5 BRAIN BOOSTERSBack to School with Better Health

30 THE SELF-ESTEEM DIAMONDEveryone’s Worthy of Happiness

NATURAL BEAUTYBeauty From Inside–Out

18 CHILDREN’S SELF-ESTEEM AND PARENTAL INFLUENCETake a Closer Look

BACK TO NATURE AND NURTUREA New Perspective

22 CHILDREN IN THE WILDSpending Time Outdoors

FIT FOR LIFEBe Your Best

28 IGNITE FAT BURNINGApproaches and Supplements

GREEN INITIATIVESPlanet Friendly Events

32 CLEAN ENERGY CONFERENCE AND EXHIBITION: ICCE 2013Developments in Clean Energy

32 YOUTH SUMMIT FOR BIODIVERSITY AND GREEN SOLUTIONSOntario Nature Invites Teens Input

AUG/SEPT 2013

In This Issue:

FOOD PASSIONSIgniting the Senses

12 QUE ONDA? SPICY CUISINEGrilled Shrimp

with Avocado Butter

Cobb Salad Wraps with

Tomatoes, Avocado & Black Beans

Layered Tortilla, Chickpea,

Tomato and Cheese Lasagna

Creamy Corn, Chile and Squash

HEART HEALTHKeeping the Beat

20 HEART HELPERSOmega-3, CoQ10 and more

HEALTHY STARTSJoin the Journey to Better Health

24 NATURAL SOLUTIONS FOR FATTY LIVER DISEASE (FLD)It Can Be Reversible

26 HERBS FOR HEALTHLuscious Lavender

34 SUPER FOODS A True Delicacy, the Cashew

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HEALTHYDIRECTIONSHEALTHYDIRECTIONS

4 EDITOR’S NOTE5 OUR CONTRIBUTORS

11 HOT OFF THE SHELF33 COURSES GUIDE


4 HEALTHY DIRECTIONS August/September 2013

As parents we all want what’s best for our tweens and teens. So, how do we helpdirect them towards a future of both health and happiness and empower them to be theirbest at home, work and play?

Engage tweens and teens in the kitchen. Learning to cookwill help them make healthier food choices and teach them

how to make great food on a budget. They’ll need thoseskills soon enough at college or university as they embarkon their own. It’s also a great way to spend time with eachother and reconnect near the end of the day. This issueChristy Brissette, RD shares nutritional tips specifically

designed to fuel teens to feel and be their best. Forheading back to school Ellen Simone, ND also

includes brain boosting suggestions for betterconcentration, absorption and performance.

Focus on fitness. Be active. Playing sportsencourages teamwork. Running boosts strength

and confidence. Walking and hiking can powera sense of wonder and boost creativity. All

exercise boosts mood. Just spending time outdoorsexploring, cycling or fishing can strengthen familyconnections and help maintain a healthy weight andpositive self-image. This issue Personal Fitness

Trainer George Stavrou reviews exercise as a keysolution to Canada’s obesity epidemic.

Boost self-esteem. When tweens and teens are involved intheir community through volunteer work, they feelempowered. Self-esteem is developed, not just by improvingpersonal appearance, but also through building self: bysupporting creative expression, by supporting natural

curiosity, by supporting education and learning, by supportingleadership training and by supporting freedom to express personal views, differences,talents, values and beliefs. Long-term, low self-esteem is directly related to abusiverelationships, early teen pregnancy and gravely is the number one factor for causingdrug and alcohol addictions.

Clear the smoke clouds, the cost of increased pot use is high. The CanadianCentre on Substance Abuse cites 60% of illicit drug users in Canada are between theages of 15 and 24. Whence, it follows more accessibility means more substance abuseamoung key users – a heavy price tag. The estimated cost to the health care system is8 billion dollars yearly (Canadian Centre on Substance Abuse, National Release of the

Cost of Substance Abuse in Canada Study, 2002). The true cost – more irreplaceable teenlives lost and potential stolen. If you are a teen or a caregiver of a teen struggling withan addiction visit: www.canadiandrugrehabcentres.com (1-855-878-0171).

Sincerely, a mom who cares and a once reporter who remembers young lives lost,

Charleen Wyman, BA Journalism, BA EnglishEditor, Healthy Directions

[email protected]

EDITOR’S NOTE

Healthy Directions is dedicated to offering inspiring health and lifestyle information to enrich

and empower your life.

August/September 2013Vol. 15 No. 4

EditorCharleen Wyman

[email protected]

Advertising Sales:Jon Cousins

1-877-276-1849 [email protected]

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

www.HealthyDirections.ca

Editorial:Written contributions

and photos are welcome.

However, all content is subject

to editorial review.

HEALTHYDIRECTIONS

Healthy Directions is an independent journal produced by Cousins Publishing, six times a year inCanada. All content is copyrighted by Cousins Publishing. ISSN 1488-6308

Impo r t a n t : 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.

ONTARIOEDITION

HEALTHYDIRECTIONS

Look us up at: Healthy Directions Magazine

ContributorsGeorge Stavrou, BA Psych,

Christy Brissette, BASc, MSc (C), RD,Kelley Cleary Coffeen,

Rose Reisman,Ellen Simone, BPHE, HD,

Lorna R. Vanderhaeghe, MS,Sergei Boutenko,

Raisa Weispapir, Homeopath, MD, Linda Woolven and Ted Snider,

Nicola Kempinska, BKin, BA, ND,and Renita Rietz



OUR CONTRIBUTORS

n icola Kempinska, BKin, BA, ND is a licensedNaturopathic Doctor practicing family medicine, with aspecial interest in anti-aging & longevity medicine,women’s health, and pain management. Her aim is tohelp each patient achieve maximal health and the highestquality of life, using evidence-based, individualizedmedical programs and treatments. She practices out ofCedar Springs Medical Centre in Burlington.

Lorna Vanderhaeghe, MS is Canada's leadingwomen's health expert and has been researchingnutritional medicine for over 30 years. With degrees innutrition and biochemistry, she is the author of elevenbooks including A Smart Woman’s Guide to Hormones

and A Smart Woman’s Guide to Weight Loss. Herwebsite: www.hormonehelp.com has over 4,000 pages ofhelpful nutrition information.

Christy Brissette is a Registered Dietitian and mediaspokesperson specializing in nutrition to prevent andmanage chronic diseases such as diabetes, heartdisease and cancer. Christy develops, facilitates andresearches innovative programs such as cookingclasses and online nutrition education. In her sparetime, Christy enjoys skiing, running and singing.

Sergei Boutenko's latest book isentitled Wild Edibles: A Practical

Guide to Foraging, with Easy

Identification of 60 Edible Plants and

67 Recipes (2013). He holds a degreein communications is a writer andeducational filmmaker, and conductsseminars on healthy living worldwide.Boutenko also maintains a website atwww.sergeiboutenko.com

Health and wellness writer r enita r ietz has spent overa decade researching nutritional strategies to increasethe innate rejuvenative capacity we all possess byharnessing the pharmacologic and phytotherapeuticpotential of indigenous foods and plants.



By George Stavrou, BA Psych.

In a report titled ‘Urban sprawl and itsrelationship with active transportation,physical activity and obesity in Canadianyouth’ by Laura Seliske, William Pickett andIan Janssen, the researchers stated that ‘Overthe past 30 years, the prevalence ofoverweight and obesity has nearly tripledamong Canadian youth aged 12 to 17,thereby potentially increasing the physical,mental and social problems associated withobesity in young people. Furthermore,obesity tends to persist, with 60% to 90% ofobese adolescents remaining obese intoadulthood.’

Additionally, ‘in 1978, only 15% ofchildren were overweight or obese. By 2007,Statistics Canada found that 29% ofadolescents had unhealthy weights. Mostadolescents do not outgrow this problem andin fact, many continue to gain excess weight.If current trends continue, by 2040, up to70% of adults aged 40 years will be eitheroverweight or obese.’

A KEY HEALTH CONCERNObesity is linked to a number of health

problems:

Physical health:

• Type-2 diabetes • Bone and Joint Problems • High Blood Pressure, Hypertension or

Heart Disease • Sleep Apnea and other breathing

problemsEmotional Health

• Depression • Low self-esteem and negative body

image

Adults who have unhealthy weights areat increased risk of heart disease, cancer,strokes and type 2 diabetes. In 2005, thetotal cost of obesity to Canadians was $4.3billion; $1.8 billion in indirect healthcarecosts, and $2.5 billion in indirect costs.Affected adults may die up to 3 to 7 yearsearlier than counterparts with a healthyweight.

KIDS NEED MORE EXERCISE!It’s recommended that children (ages 5

to 11) and youth (ages 12 to 17) get at least60 minutes of activity a day. Unfortunately,they are getting nowhere near this amount!

The latest evidence from the CanadianHealth Measures Survey indicates that only7% of Canadian kids are meeting the 60minutes-per-day goal. Childhood obesityrates have increased from 15% to 26% from1980 to 2004, with rates in the 12-to-17 agegroup more than doubling—from 14% to29%. Rates are as high as 41% in Aboriginalyouth.’

Harvey Skinner, Dean of the Faculty ofHealth at York U, at a keynote address inSept 2012 ‘First Health, Then Medicine.’presented valuable insight on the currentchallenges faced by our health care system.Dean Skinner stated that in Canada, 5% ofHealth Care Funding is spent on thepreventative side while 95% is spent on thetreatment side.

FIT FOR LIFEWorking to Solve

Canada’s Childhood Obesity Epidemic


HEALTHY DIRECTIONS April/May 2013 7

THE COST OF PHYSICAL INACTIVITY IS HIGHIncreased physical activity levels can save health-care dollars. $2.1 billion, or about 2.5% of the

total direct health-care costs, can be attributed to physical inactivity. This figuremirrors results reported for the United States (Katzmarzyk, Gledhill, Shepard,

CMAJ 2000 November 28;163(11): 1435-1440)

Conservative estimates suggest reducing the prevalence of physicalinactivity by 10% would save $150 million annually. Conservativeestimates suggest that reducing the prevalence of physical inactivity by 10%would save $150 million annually. This saving does not include indirect costssuch as lost productivity due to illness, premature death, or a range ofother health conditions, including mental illness and poor qualityof life (Katzmarzyk, Gledhill, & Shephard, 2000).

George Stavrou, BA, Psych is a certified Personal Trainer, Lifestyle & Weight

Management Consultant, and Holistic Health and Wellness Coach. George is the author

of the “The Stavrou Method: A 12 Week Day By Day Guide To Health, Wellness And Fat Loss

For All Levels”, available at www.thestavroumethod.com.

GET MORE ACTIVE WITH YOUR KIDS FOR BETTER HEALTH AND SELF-ESTEEMPhysical activity is not only sports – everyday activities are also part of the equation! Below are some suggestions on how to encourage

children and youth to be more active:

• Be a good role model by being active yourself • Make it a family affair by engaging in activities such as skating, walking, hiking, cycling. • Limit the amount of time they spend surfing the internet, playing video games or watching tv • Educate them on the importance of daily physical activity being a critical part of staying healthy. • Applaud them in choosing to be more physically active – self-confidence is a vital part of their success!• Encourage them to walk or ride their bikes to school.



Teens are busier than ever as they study for exams, work orvolunteer and participate in clubs, teams and other hobbies. It’s nosurprise that nutrition tends to fall by the wayside during this time,as teens may skip meals and choose convenience or fast food as partof socializing with friends.

Teens may also feel pressure to conform to media and peerideas of what their bodies “should” look like – with girls feelingpressure to be thinner and boys feeling pressure to be moremuscular. This focus on image rather than health can lead to dietingand other problematic eating habits.

Parents can help by offering a variety of healthy options athome, including quick options for breakfast, lunch and snacks thatteens can grab on the go. Teens can help with groceries and cookingto make sure healthy foods they enjoy will be on the menu.

Both teens and parents should also be aware of commonnutrient deficiencies in teens’ diets and choose foods strategically toavoid these pitfalls. Here are some practical tips on how tomaximize nutrition for teens.

1) FOCUS ON NUTRITION, NOT WEIGHTTrying to lose weight during a time of growth is not

recommended, as it could mean missing out on important nutrients.Instead, encourage teens to think about making healthier choices.

Ways to support healthy choices:

• Keep empty calories such as soft drinks and juice outof the house and offer water with cucumber and lemonslices to satisfy thirst.

• Be a positive role model and encourage teens to lead a life of balance. For example, if they are going out forpizza with friends, choosing thin wholegrain crust andtopping it with vegetables can help maximize fibre and nutrients.

• Teens can balance out a less healthy meal at dinner bychoosing a lower fat meal for lunch, such as a bean orquinoa and vegetable salad with fresh fruit. Skippingmeals to save calories should be avoided, as this can slow down the metabolism and may lead to hunger and overeating in the long run.

2) MAXIMIZE NUTRIENTS WITH VEGGIES & FRUITTeens’ diets tend to be low in fresh vegetables and fruit. Eating

plenty of fruits and vegetables each day helps prevent diabetes, heartdisease and cancer. Vegetables in particular are high in fibre and

nutrients and low in calories, which can help promote a healthy bodyweight. Choose vegetables and fruit in a variety of colours to get avariety of cancer-fighting phytochemicals and vitamins.

Ways to get more vegetables and fruit:

• Aim to fill half your plate with vegetables and fruit ateach meal.

• For a healthy snack, cut up fresh vegetables such as zucchini, carrots, celery, bell peppers, radishes and jicama and serve with hummus or Greek yogurt dip.

• Freeze leafy greens for quick additions to pasta sauce,soup, stir fry, or even smoothies.

• Carry dried fruit and raw, unsalted nuts in your bag orkeep in your locker so you’re never caught without asnack.

By Christy Brissette, BASc, MSc (C), RD

HEALTHY STARTS

Making Healthier Choices for Better

Teen Nutrition



3. CHOOSE CALCIUM Research shows that many Canadian teens aren’t getting

enough calcium. Meeting daily calcium needs is vital for teens toachieve their growth potential, for bone health and to preventosteoporosis later in life. Calcium intake has also been shown tohelp reduce weight gain over time.

Ways to get more calcium:

• Choose skim or low fat milk or a fortified milk alternative as the base for a fruit smoothie or have a cup with meals. One cup will provide about 30% of teens’ daily calcium needs. Make sure the beverage isalso fortified with vitamin D, which is needed to absorb calcium.

• Have low fat yogurt with berries and high fibre, low sugar cereal for a balanced snack.

• Tofu can be a good source of calcium when it is madewith calcium salts. Check the label to be sure. Soft orsilken tofu can be added to a smoothie for extra protein and firm tofu makes a great topping for salads,sandwiches or brown rice bowls.

• One cup of leafy greens such as kale or bok choy provides up to 10% of daily calcium needs. Lightly sauté or steam for a delicious side dish.

• Eat less salt and cut out the sugary cola. Both have been shown to reduce calcium absorption.

4. PUMP UP THE IRONIron is another nutrient that many teens aren’t getting enough

of. This mineral is needed for oxygen transport and cell growth.Energy and immunity can be negatively affected by low iron stores.

The type of iron in foods that come from animals is called hemeiron, and it is more easily absorbed than the type of iron in foods thatcome from plants, called non-heme iron.

Ways to get more iron:

• Fish, shellfish, poultry and meat are excellent sourcesof iron. Even adding a small amount of these foods tothe diet can increase the absorption of non-heme ironfrom other foods.

• Add lentils and beans to soups and salads or roast in the oven for a crunchy snack.

• Make spinach salad, add to a quiche or scrambled eggs, or use as a topping for homemade pizza or pastadishes.

• Pair foods containing non-heme iron with a source ofvitamin C to improve iron absorption. Examples include citrus fruit, strawberries or bell peppers

• Some breakfast cereals and bread are fortified with iron. Check the Nutrition Facts panel to be sure, and try to choose products that contain ingredients you recognize and are low in sugar and high in fibre.

Christy Brissette is a Registered Dietitian and media spokesperson specializing in nutrition to prevent and manage chronic diseases such as

diabetes, heart disease and cancer. Christy develops, facilitates and researches innovative programs such as cooking classes and online nutrition

education. Through her studies and work, Christy regularly develops educational resources on everything from how to boost your mood with food

to healthy cooking on a budget to share with her patients and colleagues. In her spare time, Christy enjoys skiing, running and singing.

EngageTeens in the

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Hot Off the Shelf



QUE ONDA? SPICY CUISINE

Grilled Shrimp with Avocado Butter



Excerpted from

“200 Easy

Mexican Recipes”

by Kelley Cleary

Coffeen © 2013

www.robertrose.ca

May not be

reprinted without

permission.

AVOCADO BUTTER3 avocados, cut in quarters or chunks2 clove garlic, minced2 tbsp freshly squeezed lime juice2 tbsp olive oilKosher or sea saltJuice of 2 limes (about 1⁄4 cup/60 mL) 1 clove garlic, minced1 tbsp Creole seasoning 1⁄2 tsp cayenne pepper2 tbsp olive oil16 jumbo shrimp, peeled and deveined

Grilled Shrimp withAvocado Butter

Lightly marinated shrimp are simplebut amazingly flavorful. Rich avocadobutter adds a balance in texture and taste.Creole seasoning has a combination ofonion, garlic, cayenne pepper, oregano, saltand pepper.

•Barbecue grill •Food processor•Four 10- to 12-inch

flat metal skewers

Cobb Salad Wraps with Tomatoes, Avocado and Black BeansINGREDIENTS8 oz skinless, boneless chicken breasts (about 2 breasts) 1/2 cup diced plum tomatoes 1/2 cup diced red bell pepper 1/2 cup diced ripe avocado 1/3 cup canned black beans 1/4 cup finely chopped green onions 1/4 cup chopped parsley 4 tsp lemon juice 1 Tbsp low-fat sour cream 1 Tbsp olive oil 1 tsp finely chopped garlic 1/2 tsp hot chili sauce pinch of salt and pepper 1/2 cup shredded cheddar cheese 4 large whole wheat flour tortillas

DIRECTIONSLightly coat a nonstick grill pan with

vegetable spray and set over medium heat.Grill the chicken for 4 minutes on each sideor until no longer pink. Cool slightly, thenslice thinly.

Combine the tomatoes, red pepper,avocado, black beans, green onions andparsley in a large bowl. Add the lemonjuice, sour cream, olive oil, garlic, chilisauce, salt and pepper and mix well.

Spread one-half of each of the tortillaswith some of the tomato mixture. Top withslices of chicken and the shredded cheese.Fold in 2 sides and roll up. Place the wrapsin a clean grill pan and cook for 5 minutes,turning halfway, just enough to warmthrough. Cut in half and serve.

DIRECTIONSAvocado Butter: In a food processor,

combine avocados, garlic, lime juice and oliveoil and process until smooth. Add salt to taste.Serve immediately or transfer to an airtightcontainer and refrigerate, stirring occasionally,for 30 minutes.

In a medium bowl, whisk lime juice,garlic, Creole seasoning, cayenne and oil untilwell blended. Add shrimp and toss gently.Cover and refrigerate for at least 30 minutes.

Meanwhile, preheat barbecue grill tomedium-high. Remove shrimp from marinadeand discard marinade. Thread 4 shrimp oneach skewer. Grill shrimp, turning once, untilshrimp are pink and opaque, 3 to 4 minutesper side. Transfer to a platter. Gently removefrom skewers and serve with Avocado Butter.

Recipe excerpted from Rose Reisman’s Family Favorites (Whitecap Books) by Rose Reisman.Photo by Ryan Szulc, from Rose Reisman’s Family Favorites (Whitecap Books)



INGREDIENTS1 cup canned corn, drained 2 tsp vegetable oil 1/2 cup chopped onion 2 tsp finely chopped garlic 1/2 cup chopped red bell pepper 1/2 cup chopped green bell pepper 2 cups tomato sauce or spaghetti sauce 1 1/2 tsp dried basil 1 tsp chili powder 1/2 tsp ground cumin 2 cups canned chickpeas, drained & rinsed

FILLING1 cup light ricotta (5%) 1 cup shredded low-fat mozzarella cheese 3/4 cup shredded light cheddar cheese 3 Tbsp low-fat milk pinch of salt and pepper 2 Tbsp grated Parmesan cheese

5 large flour tortillas

Recipe excerpted from Rose Reisman’s FamilyFavorites (Whitecap Books) by Rose Reisman.

Photo by Ryan Szulc, from Rose Reisman’sFamily Favorites (Whitecap Books)

QUE ONDA? SPICY CUISINE

Layered Tortilla, Chickpea,Tomato and Cheese Lasagna



Tortilla, Chickpea & Cheese Lasagna

DIRECTIONSPreheat the oven to 350°f. Lightly

coat a 9-inch springform pan withcooking spray. Lightly coat a nonsticksaucepan with vegetable oil and setover medium heat. Add the corn andsauté, stirring often, for about 8minutes. Set aside.

Add the oil to the saucepan andkeep over medium heat. Add the onionand garlic and cook for 4 minutes,stirring occasionally. Stir in the red andgreen peppers. Cook for 3 minutes,stirring occasionally. Stir in the tomatosauce, charred corn, basil, chilipowder and cumin. Cover and cookover medium heat, stirringoccasionally, for 10 minutes or untilslightly thickened. Remove from theheat.

Place the chickpeas in a bowl andmash them roughly with a fork. Add tothe vegetable mixture and stir tocombine.

In a separate bowl, combine thericotta, mozzarella and cheddarcheeses (reserve 1/4 cup of thecheddar for garnish). Add the milk andsalt and pepper and stir until wellcombined.

Place a tortilla in the preparedspringform pan. Spread with one-quarter of the vegetable-chickpeamixture. Sprinkle with one-quarter ofthe cheese mixture. Repeat the layers 3times. Top with the final tortilla andsprinkle with the remaining cheddarcheese and the Parmesan cheese.Cover the pan tightly with foil.

Bake for 20 minutes in thepreheated oven, then uncovered for 10minutes or until it is completely heatedthrough and the cheese has melted. Cutinto 8 wedges with a sharp knife.

This is one of the most beautifuland delicious recipes to serve. Use avariety of colored tortillas to make iteven more spectacular. When this dishis cut open to expose the tomato sauce,vegetables and cheese it looks amazing.I often prepare a couple of these tofreeze, so I can bake them when I needthem.

CREAMY CORN, CHILE AND SQUASH

INGREDIENTS1 tbsp olive oil1⁄2 cup chopped onion2 cloves garlic, minced1 cup chopped summer squash 2 cups chopped zucchini1 tbsp minced flat-leaf parsley2 cups corn kernels 1 cup shredded Monterey Jack cheese2 tbsp chicken brothFreshly ground black pepper to taste

DIRECTIONSIn a large skillet, heat oil over medium-

high heat. Sauté onion, garlic, summersquash, zucchini and parsley untilvegetables are tender-crisp, 10 to 12minutes.

Reduce heat to low and stir in corn,cheese and broth until cheese is melted andmixture is heated through, 6 to 8 minutes.Pour into a serving dish.

Excerpted from “200 Easy Mexican Recipes” by Kelley Cleary Coffeen © 2013

www.robertrose.ca May not be reprinted without publisher permission.



Nutritional and herbal supplements can help to optimize brainfunction leading to improved memory, concentration and learning.

1) MULTIVITAMINS OFFER HEALTH INSURANCEA multivitamin includes a combination of vitamins and

minerals to ensure the body has an adequate daily supply to preventdeficiency. With our busy lifestyles it can be difficult to have greatnutrition everyday and a multivitamin can be helpful for ensuringour brains are nourished with the nutrients we need.

Choose a multivitamin appropriate for your age and take therecommended dose with meals to increase absorption. Liquid andpowder multivitamins are great for children because they can bemixed into juice, smoothies, applesauce or yogurt.

2) ADDITIONAL B’S FOR COGNITIVE FUNCTIONIn addition to a multivitamin supplement, additional B vitamins

can be helpful for improving cognitive function. B vitamins are

essential for producing neurotransmitters that influence mood andcan be helpful for anxiety and depression.

Make sure you take a b-complex vitamin with meals to preventnausea. It is best to take it in the morning with breakfast because italso helps improve energy throughout the day.

3) ATTENTION GETTING OMEGA-3 FATTY ACIDS A fish oil supplement is the best way to get an appropriate dose

of omega-3 fatty acids. The two major types are ecosapentanoic acid(EPA) and docosahexanoic acid (DHA). A combination of EPA andDHA is important for supporting nervous system function leading toimproved learning, attention and concentration in the classroom.Nourishing the brain with omega-3 fatty acids is essential forimproving mood.

Fish oil is available in liquid or capsules. You can freeze thecapsules to prevent them from repeating or purchase an entericcoated brand. Liquid fish oil is great for children because it can be

5Back to School with Better Health

Top Brain Boosters

By Ellen Simone, BPHE, HD, ND



mixed into a smoothie or juice.There are even deliciousgummies and chewablecapsules for the picky eater!

If you follow a vegan dietor are allergic to fish, omega-3fatty acids can be found inflaxseed oil, chia seeds andhempseed. However, muchhigher doses are needed toabsorb the same amount that isfound naturally in fish oil.

4) DON’T FORGET GINGKO BILOBA

Once you ingest theessential vitamins, minerals andomega-3 fatty acids, gingkobiloba is a great herb forincreasing circulation to thebrain and ensuring thosenutrients are delivered to wherethey need to go. Gingko bilobaitself increases neurotransmitterfunction in the brain helping toimprove cognition and short-term memory.

Gingko biloba is availablein capsule and liquid tinctureform. Putting drops of theliquid tincture into a cup ofboiling water will evaporate thealcohol leading to a morepleasant taste. Adding a bag ofyour favourite herbal tea willalso mask the flavour of thegingko. Cooling this tea andmaking popsicles are awonderful way to help childreningest herbal remedies.

If you are taking bloodthinning medications it is bestto be cautious and speak to yourprimary healthcare providerbefore starting gingko biloba.

5) IMPROVE FOCUS WITH MORE WATER

We don’t often think ofwater as a supplement but Ifrequently prescribe water aspart of one’s daily lifestyleroutine. Increasing water intakeprevents dehydration andimproves brain function,restlessness and focus in theclassroom.

Schedule breaks to the water fountain or carry a water bottle to remind you to drink water frequently.Adding slices of lemon, lime, orange, cucumber, apple or berries to your water will give it a fresh taste;so, you don’t get bored with plain old water. Peppermint or spearmint leaves are also a refreshing twist!

We all know 8-10 glasses of water per day is recommended and it is important to make this a priority.Such a simple lifestyle change can make a significant impact on how you feel.

Ellen Simone is a naturopathic doctor in Ottawa, Ontario. She holds a Bachelor of Physical Health and Education

from the University of Toronto and completed her Doctor of Naturopathic Medicine degree at the Canadian College

of Naturopathic Medicine. She focuses on family wellness and women and children’s health.



Developing children’s self-esteem begins with the life of theparents. What is self-esteem? Self-esteem is the ability to be assured ofone’s own abilities, talents, worth,value, as well as, having personalacceptance, approval and respect for oneself.

Parents’ insecurities are frequently injected into the life of theirchildren; therefore, becoming the children’s own set of insecurities.Parents’ vulnerabilities commonly become those of their children.Parents’ strengths and optimism can be an asset for their children.Ultimately, children are a mirrored reflection of the life lived bytheir parents.

If parents’ have a particular set of perceived vulnerabilities,limitations, negative self-talk, weaknesses, or negative habitual acts,then the propensity that their children will develop such negativebehaviors are increased. Likewise, if parents have developedpositive habits, self-talk, and perceivable strengths; their childrenare placed in an advantageous position to develop a positive self-esteem.

HOW DO WE ESTABLISH POSITIVE SELF-ESTEEM IN CHILDREN?

It begins with the parents, and those who are in direct dailycontact with the children (i.e. teachers, coaches). If parents declaretheir love for their children, but look at themselves with disdain,then the children will eventually begin to adapt the negative self-talkof the parents. Parents are the gatekeepers of the negative andpositive self-talk. After all, children are not born with negative orpositive self-talk, it is formed through their primitive developmentalyears and is commonly a reflection of their interaction with theirparents. Parents will only exemplify what they personally know tobe true in their own life. For if parents reject their own goodness,then their children are surely going to develop a similar set ofattitudes about themselves.

PARENTAL MODELINGParental modeling is as important as any words that can be

spoken. Therefore, it begins with positive modeling behaviors andpositive self-talk. “Modeling this new way of thinking is a veryeffective way of encouraging your child to use it.” (Manassis, 1996,

p. 47) Again, children adapt the behaviors, attitudes, percepts, and

Be Who You Want

Your Son orDaughter

to Be

NATURAL BEAUTY

Children’s Self-Esteem and Parental Influence

Take A Closer Look


self-talk that we instill in them.“Many experienced parents havenoted, children won’t always doas you say but usually do as youdo.” (Manassis, 1996, p. 47)

WE ARE ALL WORTHY OF UNCONDITIONALACCEPTANCE, APPROVAL, AND LOVE

Parents who have developed a belief system that equatethe worth of their person to their behaviors, have a skewedview of themselves. “Affirming your worth is no easy task.Right now you believe that your worth depends on yourbehavior.” (McKay and Fanning, 2000, p. 37)

Who we are, the worth of our being, has nothing to do with thebehaviors, attitudes, or percepts that create our image. Afterall, our behaviors, attitudes, and percepts most commonlyreflect how we see ourselves. Whereas, our worth should relyupon the unconditional understanding that whatever we do,and who we are, as people; we are worthy of unconditionalacceptance, approval, and love.

Courtesy of the Canadian Counselling and Psychotherapy

Association. For more information visit: www.ccpa-accp.ca

References:Canadian Mental Health Association (2011) Children and self-

esteem. Retrieved April 9, 2011,

http://www.cmha.ca/bins/content_page.asp?cid=2-29-68

Manassis, K. (1996) Keys to parenting your anxious child.

Hauppague, New York: Barron’s Educational Series, Inc.

McKay, M., Fanning, P. (2000) Self-Esteem third edition, A proven

program of cognitive techniques for assessing, improving and

maintaining your self-esteem. Oakland, California: New Harbinger

Publications, Inc.

Children Do, As You Do



It is a sad fact that over 33% of all deaths last year were due tocardiovascular disease, a category of over 30 different conditionsfrom atherosclerosis to congestive heart failure, mitral valveprolapse, arrhythmias, stroke and more. Cardiovascular disease islargely caused by diet and lifestyle and therefore preventable. Thefollowing 6 super heart protective nutrients should be part of yourlife extension program.

1) OMEGA-3, HEART HELPERSOmega-3s from fish oils are well known for their heart-healthy

effects. Containing EPA and DHA, fish oils, are vital to eye, brainand colon health. Another excellent omega-3 fatty acid source iscalamari oil which comes from South American calamari (squid)that are sustainably harvested and an eco-friendly source of omega-3 fatty acids with more DHA than fish oil.

DHA makes up 40 percent of the essential fats in your brain.Studies show that men and women over the age of 55 who have thehighest levels of DHA were most likely to maintain health brain andcognitive function. DHA is superior for lowering high bloodpressure than EPA and it is more potent at supporting optimalcirculation. DHA is also the key to raising "good" HDL cholesterol.Also, DHA, not EPA, has been found to support your brain and is thebest fatty acid for eye health.

Environmentally Friendly Omega-3

And, if you care about the environment calamari oil is your bestchoice as it comes from deep-water, spawns quickly, multiplies fastand does not have the same issues with heavy metals like mercurythat fish do because of their short life span.

Calamari oil is also more stable than traditional fish oils,making it less prone to rancidity. Best of all calamari oil does not

cause the fish aftertaste or unpleasant "fishy burping" that iscommon with some fish oil omega-3 supplements.

2) COENZYME Q10, SPARK OF LIFECoenzyme Q10 is found in almost every cell in the body. It is

called the "Spark of Life" providing a powerful energy boostfuelling the energy producing action of the cell. This is especiallyimportant for your heart—a muscle that requires huge amounts ofoxygen and energy to function. CoQ10 is also a potent antioxidantdestroying free radicals that can damage your heart.

Research shows that 200 mg of CoQ10 per day can lower highblood pressure. And CoQ10 makes cells healthy and therefore lessvulnerable to constriction, which can elevate pressure inside bloodvessels. Coenzyme Q10 has also been studied for those withcongestive heart failure where it has been found to extend life.People on statin medications should supplement with CoQ10 as thiscommon group of cholesterol lowering drugs depletes the body ofCoQ10.

3) L-CARNITINE AND ANGINACarnitine helps coenzyme Q10 do its job. Carnitine is a super

antioxidant needed by your heart, brain cells and arteries. Mayoclinic researchers reviewed 13 controlled trials and concluded L-carnitine supplementation improved survival, angina symptoms, andventricular arrhythmias following a heart attack. They attributedsurvival benefits to the ability of L-carnitine to limit the damage thatoccurs from a heart attack, stabilize heart cell membranes, andimprove energy metabolism in heart cells.

More double-blind clinical trials show that L-carnitinesupplements can improve exercise capacity in people with heartdisease-related chest pain called angina. In addition, people with

CoQ10, a Spark of Life

6Super Heart Helpers

By Lorna R. Vanderhaeghe, MS


intermittent claudication (a condition caused by hardening ofthe arteries of the lower extremities) were able to walk fartherwithout pain after they were treated with L-carnitine for sixmonths. In people with congestive heart failure, L-carnitinesupplementation increased exercise capacity, improved heartfunction, and increased survival times. And in a randomizedcontrolled trial, patients started on carnitine supplementsshortly after suffering a heart attack had a 90 percent decreasein death over the next 12 months, compared with people whodid not receive L-carnitine.

The 3 Bs for Heart Health

The three B vitamins – folic acid, vitamin B6 and VitaminB12 help protect our heart by controlling high homocysteinelevels. Homocysteine is an amino acid produced in the processof protein metabolism. The day to day role of homocysteine inthe body is to aid bone and tissue formation. Whenhomocysteine levels rise damage to the cells and tissues of thearteries occur causing thickened areas in the arteries, whichleads to heart disease.

4) VITAMIN B6 Vitamin B6 comes in several forms but pyridoxal-5-

phosphate is the safest and most absorbable form of vitaminB6. Vitamin B6 helps to change homocysteine back into theharmless amino acid cysteine. The Nurses' Health Study,conducted at the Harvard School of Public Health in Boston,screened more than 80,000 adult women for their intake of bothfolic acid and vitamin B6 in relationship to fatal coronary heartdisease and nonfatal heart attacks. They found that women withgood levels of vitamin B6 had as much heart protection as notsmoking, lowering blood pressure and cholesterol provided.

5) FOLIC ACIDFolic acid got its fame for preventing neural tube defects in

pregnancy but where folic acid really shines is in reducing heartdisease. Folic acid works with vitamin B12 to control levels ofthe amino acid homocysteine. Low levels of folic acid arecommon and can be caused by alcoholism, inflammatory boweldisease, celiac disease and certain medications. Folic acid alongwith vitamin B6 and vitamin B12 are essential for reducing therisk of heart disease.

6) VITAMIN B12Seniors, vegetarians, vegans, and people with digestive

issues and/or absorption problems are at particular risk ofvitamin B12 deficiency. Vitamin B12 is used to treat perniciousanemia, heart disease, age-related macular degeneration andfatigue. Low vitamin B12 can cause fatigue, shortness ofbreath, nervousness, tingling in the extremities and numbness.Methylcobalamin is the most absorbable form of vitaminB12.

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

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

can read her FREE book Your 30 Day Heart Smart Solution at

www.hormonehelp.com.



Much has been written about the importance of exposingchildren to nature. Books such as Last Child in the Woods, byRichard Louv, have revolutionized how we see television, theinternet, and video games by presenting convincing data thatillustrate how exposure to the outdoors is crucial for the physical,emotional, mental, and even spiritual development of children. I aimto summarize “nature deficit disorder” and push you to spend moretime outside with your children, brothers, sisters, cousins, andfriends.

THE NATURE AND SELF-ESTEEM LINKThe plain and simple truth is that children need regular

exposure to the natural world. Such exposure leads to reduced stress;increased happiness, self-worth, and motivation; and improvedphysical fitness, balance, coordination, and even brain development.Beyond all of that, spending time in the natural world satisfies achild’s need for autonomy. Though these benefits are widelypublicized, nature and our children’s contact with it are diminishingrapidly. According to the Children and Nature Network, only 6percent of children between the ages of nine and thirteen spend timeoutdoors in a typical week (2008). Instead of playing in thesunshine, the average North American kid spends more than thirtyhours a week watching television (Gold, 2009). The internet, videogames, cell phones, and other technological devices absorb evenmore time. While the United States currently leads the world in

nature-deficient children, this is quickly becoming a globalepidemic.

It can be tempting to scapegoat parents, the media, and all theother usual suspects that take our attention away from shrubs, trees,and grass, but the reality is that we are all to blame. Technology iscaptivating. As we advance, we prioritize our new electronic devicesover nature. To some extent this is unavoidable, as we live in amodern age. It is important, however, to balance the time we spendplugged in with time in the great outdoors. Nature is simplyirreplaceable. When we are outdoors, we connect to our deepestancestral roots, and our instincts come alive. This cannot beachieved in the virtual realm. It can only be discovered in thewilderness.

For many of us, so much time has elapsed since we trulyimmersed ourselves in nature that it can feel intimidating orawkward to jump back in. But if you push yourself to go hiking,camping, or foraging, you’ll feel comfortable again in no time.Think back to a time when none of your friends owned cell phones.How were things different? How did you interact? What did you dotogether before you watched videos on YouTube or updated yourFacebook status?

What I remember is that I spent more time outside connectingwith my loved ones. My friends and I frequently met in the park andspent the bulk of our interactions in nature. Even as teens we didn’tfeel too old to play in creeks and climb trees. We were not unique. I

By Sergei Boutenko

BACK TO NATURE & NURTURE

Children in the Wild



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remember how the majority of the youth congregated in the plazaor the park after school and on weekends to hang out until theirparents forced them to come inside for the night. All the timespent outdoors was restful and incredibly fulfilling. Today’syounger generations are losing touch with the wild, and it is upto us to jump-start that connection once more.

FOSTER A DEEPER SENSE OF PRESENT MOMENTAWARENESS AND APPRECIATION OF NATURE

Foraging is a great way to immerse children of any age inthe wilderness. Learning new plants is like meeting new friends.It expands the world by encouraging a person to notice tiny lifeforms. Nature itself is stimulating, fulfilling, and allows theimagination to come alive.

Make it a point to take your children outdoors and teachthem about plants, animals, and everything else in nature. Thismay sound boring, but it’s not! When my family set out to hikethe Pacific Crest Trail, we anticipated being very bored duringour half- year hike. We loaded our backpacks full of cards, boardgames, and books to make it more interesting. Within a few daysof starting the trail we got rid of all the entertainment, right downto the last card. Not only was it heavy and hard to carry, but oursurroundings were so captivating that we had absolutely nodesire to do anything but immerse ourselves in the wildernessaround us. Even at the end of the trail, after spending six solidmonths playing in nature, I felt as though there was more todiscover and learn.

If your children initially need additional incentive to playoutside, come up with interactive games that require your kids todelve further into the outdoor world. For example, when I was achild, my mom used to challenge us to see who could collect themost blackberries in fifteen minutes. Such experiences arememorable and will vastly enrich a youngster’s life. If nothingelse, spending quality time outdoors with loved ones will leave asilly grin on your child’s face.

From Wild Edibles: A Practical Guide to Foraging, with Easy

Identification of 60 Edible Plants and 67 Recipes by Sergei

Boutenko, published by North Atlantic Books, copyright © 2013

by Sergei Boutenko. Reprinted by permission of publisher.

www.sergeiboutenko.com



A fatty liver is caused by the accumulation of fat (triglycerides)in liver cells. In many cases, there is a possibility to improve yourhealth. However, untreated fatty liver disease could lead to liverinflammation, which can hinder liver function.

Changing your diet to a healthy one, might help to reverse fattyliver. It can also help to lowering triglycerides, controlling bloodsugar and helping maintain a healthy weight. Sometimes, fatty livermay also be related to heredity or medications.

If you find it very difficult to lose the excess weight, it isimportant to look at all the factors relevant to your present weight andstate of health:

• Lose weight • Control carbohydrates• Increase high-fiber foods• Replace saturated fats with healthy, unsaturated fats• Avoid alcohol

STEP 1Lower your triglycerides by substituting monounsaturated and

polyunsaturated fats for saturated and trans fats. Eat more fish and useolive oil instead of butter.

STEP 2Eat vegetables, fruits and whole grains, which are high in fiber.

Fiber slows down the absorption of sugar in your bloodstream andmay help regulate glucose levels. Controlling insulin resistance andblood sugar levels may help reverse fatty liver disease. STEP 3

Consume fewer calories. Calories that are not usedimmediately are stored as triglycerides. Maintaining a healthyweight may help to reverse fatty liver liver disease

STEP 4Exercise at least 30 minutes a day, five days a week to help

reduce triglyceride levels.

AVOID• deep fried, fatty, and processed foods• margarines and similar type spreads containing

hydrogenated vegetable oils• sugary processed foods and drinks• artificial sweeteners • Reduce the consumption of refined carbohydrates from

sugar and bread, pastry, pasta, noodles, cakes, biscuits and desserts

INCREASE• the amount of vegetables both cooked and raw• consumption of fiber, add to almond, rice or oat milk, and

fruit smoothies, or add in with your breakfast cereal. • water consumption, drink at least 5-6 glasses of purified

water, gradually throughout the day between meals

Natural Solutions for

Fatty Liver Disease(FLD)By Raisa Weispapir, Homeopath, MD (Europe)


DECREASEYou may need to decrease the amount of sodium in your diet.

Sodium causes your body to retain (hold on to) fluids. When yourbody holds on to fluids, you will have swelling. Some foods thatmay contain high amounts of sodium are the following:

• bacon, sausage and deli meats• canned vegetables and vegetable juice• frozen dinners• packaged snack foods like potato chips and pretzels• Soy, barbecue, and teriyaki sauces• Soups• Table salt

CHOOSE HIGH-FIBER CARBOHYDRATES• choose high-fiber carbohydrates with a low glycemic

index, or GI, for more favorable effects on blood sugar and weight control

• choose small portions when consuming carbohydrates • limit or avoid added sugars, white bread, white rice,

sugary drinks, and sweets

INCREASE FIBER FOR CONTROL OVER BLOODSUGAR AND CHOLESTEROL LEVELS

Increasing fiber intake can help control your blood sugar andcholesterol levels, which is beneficial when you have fatty liverdisease.

High-fiber foods include the following:

raw fruits and vegetableswhole grainsbrown riceoatmeallegumesnuts and seeds

Choose healthy unsaturated fats to help control

cholesterol levels and may help manage FLD:

fish oilolive oil, organic cold pressed oilnuts and seedsavocadosolivesgrape seeds oilcoconut oil

Avoid saturated fats and trans-fats that can

increase cholesterol levels:

• High-fat meats, sausages, cold cuts• Animal fats• Cream• Cheese (choose reduced-fat cheese instead)• Ice cream• Shortening• margarine

Raisa Weisspapir, Homeopath, MD (Europe) has been successfully

practicing in Toronto, dedicating her homeopathic practice to children’s

problems and general family health care. She welcomes your questions at

(416) 227-1485, or visit www.homeopathytoronto.com.



Little is more beautiful that fields of purple lavender.Lavender is one of the most beautiful herbs and one of themost beautiful and useful essential oils. It has been used sinceancient times as an antiseptic. It is also antibacterial andantifungal. Though in different ways, lavender is used both asa herb and as an essential oil.

Lavender is a great herb for mood. A herbal tea madefrom lavender helps if you are having trouble sleeping.Germany’s Commission E approves the internal use oflavender for restlessness, insomnia and nervous intestinaldiscomfort.

Though the herbal tea is perfectly safe to drink, theessential oil should not be used internally. Used properly,though, this highly useful essential oil is a great sedative andantidepressant.

Despite its long traditional use, lavender has not beenextensively researched. That is beginning to change. Recentstudies have begun to confirm the many uses of lavender.

A recent review of the studies on lavender concluded thatscenting a room with lavender essential oil can improvefeelings of well being, sleep and alertness while decreasingaggression and anxiety (Psychotherapy Research, 2002).

PROMOTES RELAXATION AND ALERTNESSThis incredible ability of lavender to promote relaxation

and alertness simultaneously has been noticed before. In a1998 study, people given lavender had increased drowsiness,

less depression and were more relaxed, but also performedmath calculations quicker and more accurately (Int J

Neurosci).A very small but promising study looked at lavender’s

reputation as a sleeping herb. It found that inhaling lavenderessential oil was as effective as tranquilizers in helping elderlypeople with insomnia sleep (Lancet 1995).

Two more very recent studies have also provided excitingconfirmation of lavender’s traditional uses. Many people withdementia manifest agitated behaviour. In this study of fifteenpeople with severe dementia and agitated behaviour, thecommon area of their long stay unit was diffused with eitherlavender essential oil or water on different days. With thelavender, 60% did better than they did with the placebo(International Journal of Geriatric Psychiatry 2002).

A PROMISING HERB FOR DEPRESSIONIn the most recent study, forty-five people suffering from

depression were given either sixty drops of lavender tinctureand a placebo or 100mg of the antidepressant drug imipramineand a placebo or sixty drops of lavender tincture and 100mgof imipramine. After four weeks, all three groups improvedsignificantly, confirming lavender’s power as anantidepressant. Interestingly, the group taking bothimipramine and lavender experienced a significantly greaterimprovement than those taking either treatment alone,suggesting that people on imipramine for depression may be

By Linda Woolven and Ted Snider

HERBS FOR HEALTH

The Medicinal and Healing Properties of

Luscious Lavender



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able to reduce their dose of the drug and therefore, its side effects, byadding lavender (Progress in Neuro-Psychopharmacology and

Biological Psychiatry 2003).

A MYRIAD OF TOPICAL USESLavender essential oil may also promote hair growth, prevent

scarring and promote healing. It is great for burns and scalds. It is also awonderful herb to use topically, as the essential oil, when trying to clearup acne, as it stops new break outs and heals old ones, while clearing upscars. It can also be used to heal the perineal after childbirth.

In ancient times, lavender was used as a wash, helping to purify andbody and spirit. In old Greece, Persia and Rome it was used to purify sickrooms and hospitals. Other ancients refer to it as a broom of the brainbecause it was said to sweep away impurities. It was widely used forpsychiatric problems and it is still used for these purposes today.

Dosage: When used internally, lavender can be taken as a tea or as atincture. To make a tea, infuse one to two teaspoons. As a tincture, takeup to 2ml three times a day.

Safety: When used properly, lavender is perfectly safe. There are noknown side effects, contraindications or interactions, though as justnoted, it may have an enhancing effect on imipramine.

Lavender is safe to take when pregnant or nursing, according to allthe women's herbals and books on contraindications that we consulted.Brinker speculatively says that excessive internal use should be avoidedduring early pregnancy.

Contact Linda Woolven to make an appointment at her uptown or

downtown Toronto clinic at (416) 782-8211.

www.thenaturalpathnewsletter.com



Tried various diets in the past whereyou have lost weight, only to gain it backagain and more? It is important to addressthe underlying reasons why your body maybe preventing you from losing weight andkeeping it off. No matter how clean yourdiet is, what weight loss supplements youtake, or how healthy your lifestyle is, keyhormones such as cortisol, as well as foodsensitivities and systemic inflammationoften prevent people from losing weight,leading to stubborn adipose tissue that sticksaround regardless of the efforts you areputting in.

In addition to addressing theseunderlying factors and structuring anappropriate nutrition program, certainsupplements can complement your effortsand lead to more efficient weight lossresults.

VITAMIN DThe sun may actually help you to stay

trim. It helps your body produce vitamin D,and research shows that people with lowervitamin D levels are significantly more

likely to be obese compared to those withhigher levels. Additional research alsodemonstrated that women deficient in thisvitamin gained more weight over a setperiod of time than those with adequateblood levels. The amount gained wasrelatively small however, withapproximately two pounds of additionalweight gained over a 4.5-year period.Further evaluation and research is needed sothat we can acquire more knowledge on thelink between vitamin D and weightmanagement.

GREEN TEAGreen tea has been promoted for its

health benefits for many years. A meta-analysis of clinical studies suggests thatsupplementing with green tea extract alongwith caffeine modestly reduced body massindex (BMI), body weight, and waistcircumference when compared to caffeinealone. Green tea extract appears to worksynergistically with caffeine, as without itthe extract does not appear to significantlyreduce weight or waist size. Preliminary

clinical research pinpoints epigallocatechingallate (EGCG), a potent antioxidant, as thekey component in green tea for weight loss. Remember that not all green tea drinks andtea bags are equally as powerful, withvariations in EGCG and caffeine levelsdepending on the company that produces theproduct. EGCG supplements offer astandardized way to know the content anddosage you’re taking, but green tea itselfoffers a variety of other health benefits aswell.

OMEGA-3Lately, omega-3 supplements have

been making headlines in relation to avariety of health conditions. This valuablesupplement is thought to contribute toweight loss as well. Omega-3 fish oil,containing the key componentseicosapentaenoic acid (EPA) &docosahexaenoic acid (DHA), has beenshown to significantly increase lean musclemass and decrease fat mass over a 6-weekperiod. This was also notably correlatedwith a reduction in cortisol, the body’s

IgniteFat Burning

By Nicola Kempinska, BKin, BA, ND

FIT FOR LIFE



“stress hormone” produced by the adrenal glands, at the end ofthe six week period.

PROTEINHigh-protein foods take more time to digest and metabolize

in the gastrointestinal tract, meaning the body burns morecalories processing them. When combined with other foods suchas carbohydrates, they slow the digestion process causing less ofa spike in blood sugar and therefore, a reduction in the amount offood energy stored as fat. One study showed people whoconsumed 30% of their daily diet as protein ate nearly 450 fewercalories a day and lost approximately 11 pounds over a 12-weekperiod. Consuming protein also helps ensure you burn fat whileconserving lean muscle.

GREEN COFFEE BEANSGreen coffee beans are coffee beans that have not yet been

roasted. They contain a higher amount of the key componentchlorogenic acid, a chemical that is destroyed by roasting thebeans at high temperatures. Several clinical trials have shownthat taking green coffee extract as a supplement can lead toweight reduction and fat loss. Chlorogenic acid is thought toslow the absorption of fat from food, and help metabolize excessfat. This chemical slows the release of sugar into thebloodstream, which prevents conversion of sugar into fat forstorage. Research on chlorogenic acid and green coffee beans ispreliminary, and additional studies done on a larger, long-termscale are needed to confirm these current findings.

RASPBERRY KETONESRaspberry ketones are a natural phenolic compound found

in the red raspberry. Studies show promising results for fat loss,by altering lipid metabolism leading to lipolysis and fatty acidbreakdown. Unfortunately, the majority of the studies on thissupplement thus far are animal studies, with no human trials todate. Raspberry ketones may have potential, but more researchand potential clinical trials would be well warranted to confirmwhat the animal studies have shown.

CONJUGATED LINOLEIC ACID (CLA)CLA is a naturally occurring polyunsaturated fatty acid.

When taken in oral supplement form, CLA appears to improvebody composition in patients who are already overweight. CLAhas also been shown to reduce hunger and increase the feelingsof fullness and satisfaction after eating. It’s important to note thatsome CLA supplements are made from animal sources, so besure to read labels if you are a vegetarian.

It is key to remember that you don’t get healthy just bylosing weight; you lose weight when you’re healthy. Looking atthe “whole person” can help to get you on track with your weightloss goals, and ensure that you stay on track in the long-term.

Nicola Kempinska BKin, BA, ND is a licensed Naturopathic Doctor

located in Burlington, Ontario. Kempinska practices Family Medicine,

with a special interest in Anti-Aging Medicine & Longevity, Women’s

Health, and Pain Management. She has a deep passion for natural

health and the body’s ability to heal itself. To book an appointment call

Cedar Springs Medical Centre at: 905-333-9799



Personality comes from the decisions we have made about whowe are. If we have decided that we are a kind, loving, t r u t h f u l ,responsible human being, and we practice performing in the waysthat display those traits then we are living professionally and inintegrity.

Performance comes from the way we do our job. If we areskilled and do our work reliably and impeccably, we have eitherchosen a profession in which we have natural talent or we havelearned the skills necessary to do the job professionally.

Presentation comes from the way we respect and care for ourbody, space and things. If we have decided to present our space, ourthings and ourselves as clean, healthy, well kept and appreciated, weare displaying our decision to be a professional, respectful ofourselves and others.

Self-Esteem is an on-going process that comes from connectingwith our soul and spiritual potential through self-acceptance,meditation, prayer, release, communing with nature and/orrequesting strength from our higher power, source, spirit or god. It isa process of balancing our lives by consciously attending to ourSoul—personality, Mind—performance and our Body—presentation.

Professionalism, High Self-Esteem and Integrity come frombeing whole and in balance, from "the experience of being capable

of meeting life’s challenges and being worthy of happiness". Ourdecision to be a reliable performer, and respectful in our presentationguarantees our capability. Our decision to stay connected with ourunlimited potential assures us that we are worthy of happiness andbrings us into harmony and peace.

The bottom line is integrity, the integration of body, mind, andsoul (physical, performance and personality) all three must besending the same message – I am (your name) and I like who I am.

Our personality, what we know to be true about us – that we arekind, loving people who want to make a positive difference in ourworld, must be validated and supported by our physical presentationand our performance in order to live a successful and balanced life.

When we make good decisions and choices regarding who weare, we grow to love them and ourselves. With love comes theenergy and desire to perform as we have chosen to be and with thatperformance comes the opportunity to select the physical needs andwants that support who we are and what we do. With such integritycomes the need to share our knowledge and love with others.

How we perceive ourselves is not inbred, but learned throughsociety. When we feel good about ourselves, we feel good aboutothers. Harmonious living is learned behavior. We are responsiblefor and in control of our self-esteem! The final point is: we get whatwe give. To continuously get the self-esteem we desire, we must

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SAGEE INGREDIENTSKorean Ginseng,Grape Seed, Lycium Barbarum, Blueberry ExtractGinkgo Biloba Extract

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• A 13-year-old Korean boy after taking Sagee for afew months, was able to get high score at the GaussMathematics Competition sponsored by theUniversity of Waterloo.• A 36-year-old Toronto man suffering fromEpilepsy and seizures, experienced noticeableimprovement after taking Sagee for a few months.• A four year old autistic boy from Vaughan,ontario, is going to a normal school by the age of sixyears old after using Sagee for two years. Hiscommunications skills are much better and hissocial ability improved to the level of a normal kid.• Mr. Huang, a fifty-year-old man in Toronto hasbeen suffering from Parkinson’s Syndrome. Aftertaking Sagee for a few months, he noticed that heis more alert, less drowsy, and able to walk betterthan before.• A Toronto man, about 40-years-old, a computersoftware developer who was not getting deep sleepand experiencing tightness and weakness in hisbicep and neck, soreness in tongue, tightness/painin both shins, tightness/trembling in right forearm,after taking Sagee for a few months, all of the abovesymptoms disappeared.• Richmond, BC – Helen in her seventies suffereda minor stroke and her head and legs startedshaking and a persistent headache and imbalancein walking gave her life an annoying downturn. Byusing Sagee for two treatments, all the symptomshave disappeared. Now she is still taking Sagee tomaintain her health.• Ontario – A gentlemen from Ontario recoveredfrom a sickness of brain fog and chronic fatigue,emerging from twenty years of financial strugglesand health problems as a result of bankruptcy inbusiness. After two courses of Sagee, he is nowworking part-time and is looking forward to goback to the industry in which his business wentdown twenty years ago with around 100 employees.

TESTIMONIES OF THE WONDERFUL EFFECTS OF SAGEE

We Specialize in:

Insomnia, Memory Loss,Alzheimer’s, Dementia,Parkinson’s, Anxiety,ADD, ADHD, Stroke, Autism, Epilepsy, Seizure, Headache, High Blood Pressure, Diabetes, Menopause

Sagee is made from 100% botanical extractin a certified GMP facility.

Tel: (905) 477-8558 (416) 907-3586(613) 482-6589 (514) 907-3299

1-888-212-0213

Do you want to discover your hidden health issues?Experiencing poor health? How balanced is your body? Toxicity levels? Hormone balance? Mineral balance? Ph balance? What kind of deficiencies are in the body?What is potentially posing a threat to your future health? What kind of lifestyle changes do you need to make in order to heal naturally? How healthy are your organs?

If your answer is yes, please let us provide you with the most complete holistic approach to healing naturally. Call 416-907-3586, 905-477-8558 to book an appointment. For information on our clinical services, such as, Acupuncture, EIS Whole Body Scan, Biofeedback Scan, Naturopathy and more please visit our website at: www.canadasagee.com

Our TCM WellnessClinic offers:

Acupuncture, Tuina MassageElectro InterstitialScan, BiofeedbackScan and Therapy, as well as,Naturopathy

[email protected] 303, 170 Sheppard Ave. East(East of Yonge) North York, ON M2N 3A4

continuously share it with others. Go now and teach what worksand has worked in all that you have learned on this site and in thedays of your life. Give away, share your knowledge, support andlove your neighbor, and your self-esteem will continue to grow in anunlimited and magnificent way.

Our growth in self-esteem results in the "inner treasure": Peaceof Mind. With this peace comes the ability to live peacefully withothers. So, our self-esteem comes from taking responsibility foryou.

Courtesy of the La Belle Foundation www.selfesteem.org



Planet-Friendly EventsCLEAN ENERGY CONFERENCE AND EXHIBITION:

ICCE 2013ICCE 2013: International Conference

and Exhibition on Clean EnergySeptember 9 – 11, 2013

o ttawa, o ntario, Canada

ICCE 2013 takes place in Ottawa, Canada. Nestled on thebanks of the majestic Ottawa, Rideau and Gatineau Rivers,Ottawa is one of the most beautiful G8 capitals in the world.Ottawa is also rich in culture and heritage with its manynational institutions, parklands, waterways and historicarchitecture.

This conference is organized to share and discuss recentdevelopments in clean energy sector. The aim of ICCE 2013 isto gather researchers, scientists, engineers, practitioners, policymakers, from all over the world to present advances in theclean energy technologies. We are in an era in which there is acontinuous progress in green energy sources and technologiesand ICCE 2013 will provide a forum to exchange information,present new technologies and developments, and discuss thefuture direction, strategies and priorities in the field of cleanenergy.

http://iaemm.com/ICCE2013/[email protected]

Additional Contacts & Websites: Renewable Energy Jobs

http://goodworkcanada.ca/renewableenergyjobs

Renewable Energy Courses & Conferences

http://planetfriendly.net/calendar/energy

Renewable Energy Organizations

http://planetfriendly.net/energy.html

http://dmoz.org/Science/Technology/Energy/Renewable/

http://en.wikipedia.org/wiki/Renewable_energy

http://en.wikipedia.org/wiki/Category:Renewable_energy

Ontario: http://www.oen.ca/dir/searchguide.html#energy

YOUTH SUMMIT FOR BIODIVERSITY AND GREEN SOLUTIONS

2013 Youth Summit for Biodiversity and Green SolutionsSeptember 20-22, 2013

YmCa Geneva park, o rillia, o nWANTED: Young people in grades 9-12

from communities across Ontario

Ontario Nature is holding its fourth annual Youth Summitto bring young leaders from across the province together for aweekend of building friendships and exploring beautiful LakeCouchiching. The Summit will be hosted by Ontario Nature’sYouth Council. Highlights to look forward to:

• Activities: Bird banding, searching for reptiles and amphibians, hiking, canoeing, nightly campfires and a high-energy team challenge

• Interactive workshops: Ontario’s species at risk, green technology, First Nations traditional medicine, urban planning, local food and MUCH more!

• An inspiring keynote presentation delivered by Rob Stewart, conservationist and creator of the highly-acclaimed films Sharkwater and Revolution

If you are a young person in grades 9-12 and are interest-ed in building your leadership skills, learning more about con-servation from experts, or meeting new friends who share apassion for nature, register at www.ontarionature.org/youth-summit.

Contact n ame: Sarah Hedgeshttp://www.ontarionature.org/youthsummit

[email protected]

For Eco Living and Environmental News visit:

www.healthydirections.caPlanet-Friendly Events Courtesy of:

www.planetfriendly.com



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DARKFIELD MICROSCOPY TRAININGIntroductory Level

Toronto – September 18-21, 2013

For more details: 905-294-9720www.healthhouse.ca

NUTRITION SCHOOLS

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2013 NLP PRACTITIONER CERTIFICATION TRAINING IN TORONTO

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BODYTALK

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Cashews (Anacardium occidentale)

come from a large evergreen tree that growswidely in tropical climates. It is believedwild cashew trees were native to Brazil andParaguay up until the Portuguesecolonization of Brazil. The export of cashewseeds in the 18th century by Portuguesemerchants resulted in the introduction of thisincredible tree to other parts of SouthAmerica, India, Asia and East Africa whereit continues to be a prominent crop in theworld’s tree nut market.

While we are most familiar with thecashew nut itself, all parts of the cashew treeprovided the indigenous peoples of theAmazon rainforest a wide array of culinary,medicinal and practical applications. Thebark and the leaves of the tree were usedmedicinally for digestive issues,inflammation and diabetes. The trunk of thetree exudes a white milky sap that turnsblack when it oxidizes to form a black stainthat is used as an ink, varnish or dye.

The kidney-shaped cashew nut as weknow it, is botanically speaking the seed ofthe fruit of the cashew tree that grows at theend of a brightly coloured yellow and redswollen receptacle, known as the cashewapple, which is the false fruit encasing thecashew nut. The cashew nut is surroundedby a caustic resinous material, which isfollowed by a hard outer shell. The resinous

oil was traditionally used as a topical anti-fungal and skin treatment for wounds and isused today to produce resins and coatings.The brightly coloured cashew apple is stillvery popular today in local markets and isused to make juices, jams and variousnourishing, vitamin C-rich fermenteddrinks.

Today it is the cashew nut that plays acentral role in the global trade of tree nuts. Itis no wonder why. The cashew nut has beenprized by many cultures around the worldfor its incredible nutrition. It is one of thehighest sources of protein among tree nutswith 18.2 grams per 100 grams and istherefore used by many vegans andvegetarians as a valuable plant based proteinalternative with all essential amino acidspresent. The nut also contains minerals suchas calcium, magnesium, potassium,phosphorus, iron and zinc making it asupportive food for many functions in thebody that require these nutrients,particularly for contributing to bone health.

Predominantly comprised ofmonounsaturated fats, Cashews are aprotective superfood for managingcholesterol and for promoting optimal hearthealth. Lastly, cashews contain roughly 33grams of carbohydrate per 100 grams,making them a perfectly balanced snackcontaining all three macronutrients.

Great care mustbe taken to remove

the whole cashew fromthe external shell so as to preserve the vitalnutrition, enzymes, delicate fats and flavourprofile. The ideal method is a lowtemperature process to soften the shell,followed by an extremely labour intensivehand peeling process of the thin bittermembrane. Hand-peeled whole cashews thatare Certified Organic are difficult to find.

The versatility of cashews is endless.As the perfect snack they can be eaten as isor combined with other superfoods to makea trail mix. One can add cashews to asmoothie recipe, yogurt, cereals and on topof salads. Delicious non-dairy milks andbutters with soaked cashews or a cashewpaste to add a creamy element to stews andsoups is a favorite in traditional Indian andAsian cuisines as well as in raw food circles.Lastly use cashews as a creamy element tomake exquisite raw ice creams.

In a world of modern conveniences andaccess to a wide range of foods from aroundthe world, we can easily overlook theconsumption of a food such as the cashewnut. With its colourful history, laboriousprocessing needs, exceptional nutritionalbenefits and vast culinary applicability, thecashew is truly a superfood delicacy.


Available At Your Favourite Health Food Store

Nature’s Most Nourishing Superfoods

www.advantagehealthmatters.comCashew Nuts Raw Shelled Almonds Hemp Hearts

A True Delicacy the

CashewBy Renita Rietz

SUPER FOODS


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