healthy directions spring 2014

JOYOUS JUICERECIPES

MANGO SALSA& SALMON

SPRING 2014

BUY LOCAL, BUY FRESH!

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LOWER BLOOD PRESSURE

HEALTHYDIRECTIONSHEALTHYDIRECTIONS

Living for Breast Health

ExpertSpringDetox

Tips

HdaprilMay2014_Healthydirectionstemplate 14-03-17 11:45 aM page 1

HEART HEALTH »Food, Exercise and Supplements

16 WHAT YOU DON’T KNOW CANCAUSE A HEART ATTACKVitamin C & L-Lysine

24 NATURAL REMEDIES TO LOWERHIGH BLOOD PRESSURE DHA, CoQ10, Magnesium and more

FIT FOR LIFE »Fitness for All

22 RUN LIKE A PROSpring, Interval Fitness Training

GREAT DESTINATIONS »Join the Adventure

26 VISIT A FARMER’S MARKETBuy Local, Buy Fresh

HEALTHY STARTS »Pathways to Better Health

30 ANTI-AGING, BRAIN BOOSTERSImprove Short-Term Memory

34 FOOD HISTORY AND TRENDSThe Mighty Mulberry

THE DETOX FILES »Safe Rebalancing

08 PSST. JUICY JUICING SECRETSHealth Boost or Bust?

12 HEALTHY DETOX8 Steps Towards Rebalancing

21 CLEANSE AND RECLEANSEReducing Toxic Load

CANCER FREE LIVING »Fabulous Food, Exercise and Stress

18 LIVING FOR BREAST HEALTHFood, Exercise & Support

28 VITAMIN C AND CANCERApplications in Oncology

FOOD PASSIONS »Healthy & Inspiring Recipes

10 JOYOUS JUICES WITH JOYSunshine, Green Beauty & Detox

14 RAW, QUICK AND DELICIOUSGrapefruit, Mint & Arugula Salad

15 THE BEST OF ROSE REISMANSalmon with Mango and Black

Bean Salsa

HEALTHY DIRECTIONS | www.healthydirections.ca Spring 2014 3

SPRING 2014

Contents »

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28

14

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HEALTHYDIRECTIONSHEALTHYDIRECTIONS

4 Editor’s Note7 Our Contributors

29 Find a Naturopath31 Hot-Off the Shelf &

Prize-Giveaways33 Courses, Training,

Products and Events

Plus more . . .


Bring on the spring! Enjoy the much awaited, warmer weatherwith a walk at lunch, a healthy recipe like Rose Reisman’s Salmon

with Mango and Black Bean Salsa (page 15), do a little gardeningor pick up some arugula from a farmers’ market or favourite

health food store. This edition Douglas McNish shares afabulous recipe for how to use this peppery salad green in

Grapefruit, Mint and Arugula Salad (page 14). Here aresome sure-fire ways to add some spring into your step!

Plan to Compete and Start Spring Training

There’s never a more inspiring time to start a new fitnessroutine, become more active or take your fitness to a new

level than now. Having a goal creates increased fitnessmotivation. Ready to run? Canadian ironman competitor and

personal trainer Kathleen Trotter encourages you to competethis spring and offers interval fitness training tips (page 22).

Boost Your Vegetable Intake and Consider Detoxifying

It’s easy to opt for more vegetables and salad greens as they becomeavailable in abundance at farmers’ markets and health food stores for

salads, raw soups and juicing. This issue we share expert and safedetoxification (Nicola Kempinska, ND page 12), (Lucretia Schanfarber page 21) andjuicing approaches (Christy Brissette, RD page 8). Registered Holistic Nutritionist JoyMcCarthy shares excellent juicing recipes Sunshine, Green Beauty and Detox Juice

(page 11) from her new book Joyous Health.

Renew and Develop Relationships, Volunteer for Greater Purpose in Life

Find ways to become more social this spring by befriending. Social isolationthroughout society is growing in all age groups but especially amoungst caregivers andseniors living alone (Social Isolation, University of Arizona and Duke University,

McPherson et al, 2004); so, if you’ve been in hibernation, come on out and say hello.Finding friends you can confide in begins by joining groups with others that have similarinterests. Consider volunteering. If there currently is not a local group doing an activityyou enjoy, start one at a local community center. The facilities are available, aregenerally free to use and are right in your community typically within walking distance.

Check in for a Check-Up

If you haven’t seen your naturopath, dietitian or family doctor over the last fewwinter months, the spring is a good time to check-in on your health. Regular visits,screenings and tests can help find problems before they fully develop giving you the bestchance for treatment and a long, healthy, vibrant life.

Charleen Wyman, BA Journalism, BA EnglishEditor, Healthy Directions

[email protected]

Your compass for natural health,

wellness and outdoor adventure.

SPRING 2014Vol. 16 No. 2

EditorCharleen Wyman

[email protected]

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, four times a year inCanada. Printed in Canada. 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.

HEALTHYDIRECTIONS

Best of Health!

EDITOR’S NOTE

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Advertising Sales:Jon Cousins

1-877-276-1849 [email protected]

Visit our website for current health and eco news and events, features,

recipes, coupons, free prizes and more:www.HealthyDirections.ca

4 Spring 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

ContributorsChristy Brissette, RD,

Joy McCarthy, RNCP, CNP,Nicola Kempinska, BKin, BA, ND, Douglas McNish, Rose Reisman,

W. Gifford-Jones, MD,Rosanna Lee, PHEc, MHSc, BASc,

Lucretia Schanfarber,Kathleen Trotter, MS (Exercise Science),

Lorna R. Vanderhaeghe, MS,Charleen Wyman, BA Journalism,

Paul Hrkal, ND, Jennifer Hendry-Lynn, ND, and Renita Rietz


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Celebrity JoymcCarthy is aregistered holisticnutritionist and healthcoach who loves toinspire others to eatwell and live well.She also teaches anarray of wellnessworkshops and is theauthor of Joyous

Heath.

Douglas mcn ish is avegan executive chef,instructor and consultant,with a strong commitmentto health and organics. He is the author of theaward-winning bestseller,Eat Raw, Eat Well andnewly released Raw,

Quick and Delicious.

OUR CONTRIBUTORS

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n icola Kempinska, BKin,BA, ND is a licensednaturopathic doctor located in Burlington, Ontario. She practices family medicine, with a focus onanti-aging and longevitymedicine, and women’shealth.

Photo Credit: Nicholas Collister

Lorna Vanderhaeghe, MSCanada's leading women'shealth expert has beenresearching nutritionalmedicine for over 30 years.She is the author of elevenbooks. Her website:www.hormonehelp.com has over 4,000 pages of helpfulnutrition information.


By Christy Brissette, RD

Do an internet search on juicing and you will find plentyof articles on how it can cure everything from skin problemssuch as acne and rashes to diseases such as diabetes and cancer.Celebrities such as Megan Fox and Salma Hayek are turning tojuicing for weight loss and healthy, glowing skin. But is juicingthe best way to get our vegetables and fruit? Is juice fasting agood way to lose weight? Let’s take a closer look.

THE POWER OF PRODUCEVegetables and fruit should make up the bulk of our diets

to lower the risk of cancer, diverticulitis, heart disease andstroke. Fresh produce offers a variety of disease-fightingnutrients such as fibre, vitamins and minerals, andphytochemicals.

Juicing can be a helpful way to meet the recommendeddaily servings of vegetables and fruit for good health. Freshjuices can help you get more phytochemicals, vitamins andminerals into your diet, especially if you have a small appetiteand aren’t able to handle the bulk of fruit and vegetables.

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JUICE IS NOT A MEAL REPLACEMENTWhile fresh juice is an excellent way to top up on

phytochemicals, a juice is not a meal. Juicing removes the fibrefrom fruits and vegetables, which is needed for a healthydigestive system, to prevent constipation, and to preventcolorectal cancer. Fibre is also essential to help prevent andmanage diabetes and heart disease.

Removing the fibre means you are left with onlycarbohydrates or sugar. Without any fibre, fat or protein to slowit down, this sugar will enter your bloodstream quickly, causinga blood sugar spike. This will trigger a large release of insulinto help the sugar travel into your cells. It is best to avoid thesequick rises and drops in blood sugar to maintain your energylevels and for diabetes prevention and weight control.

Juice fasting is not a healthy way to lose weight either.Drinking only juice will prevent you from meeting yourprotein needs, which could lead to losses of muscle mass ratherthan fat. Losing muscle will cause your metabolism to slowdown, making it even more difficult to lose weight. Byconsuming only juice, your diet will also be low in importantnutrients such as essential fatty acids, iron, zinc, calcium andvitamin B12.

Is eating raw produce or juicing better than cookedvegetables? It depends. When vegetables and fruit are cooked,some of the water-soluble vitamins such as vitamin C arereduced, but that doesn't mean we should be eating all of ourproduce raw. There are some nutrients such as lycopene, aphytochemical found in tomatoes, that actually increase withcooking. Because both raw and cooked produce offer healthbenefits, include both in your diet.

GreenChlorophyll and lutein may reduce cancer and heart disease risk,

promote healthy vision and boost the immune system.

WhiteEGCG (epigallocatechin gallate) and SDG (secoisolariciresinol diglycoside) helps boost the

immune system and may reduce the risk of breast, prostate and colon cancers.

Yellow and OrangeBeta-carotene, vitamin C and zeaxanthin protect the eyes from cataracts

and macular degeneration (worsening eyesight due to aging) and mop up free radicals to prevent illness and infection.

Purple and BlueResveratrol, flavonoids and ellagic acid may help lower inflammation,

reduce tumour growth and improve mineral absorption.

RedPhytochemicals include quercetin and lycopene, which may help lower LDL (the bad cholesterol in the blood) and blood pressure, reduce inflammation

and lower the risk of prostate cancer.

THE SMART WAY TO EXPERIENCE A JUICE BOOST

1. Keep the fibre.

Aim to eat 5 servings of whole fruits and vegetables first. Once you meet that goal, you can add juicing as a strategy to get extra servings. Try blending fruit or vegetables into a smoothie rather than juicing to include the fibre.

2. Focus on vegetables.

Make your juices mostly vegetables with some fruit for sweetness to help control calories and sugar.

3. Balance your blood sugar.

Enjoy your juice with some protein and a bit of healthy fat tostabilize your blood sugar and to keep you feeling full for longer.A handful of nuts or a cup of Greek yogurt are great choices!

4. Choose colour.

Choose vegetables and fruit in a variety of colours for a multitude of health benefits.

*Note: Aim for 1 serving of whole cruciferous

vegetables/leafy greens per day to reduce cancer

risk, but avoid juicing or eating several servings

every day as this can cause thyroid problems.

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.

A Rainbow of Fruits and Vegetables Offer Unique Health Benefits



FOOD PASSIONS JOYOUS HEALTH JUICESr

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Joyous Health: Eat and Live Well

Without Dieting by Joy McCarthy.

Copyright © Joy McCarthy, 2014.

Reprinted by permission of Penguin

Canada Books Inc. Photography

credit: Nicholas Collister.

Joyous JuicesBy Joy McCarthy, RNCP, CNP



FOOD PASSIONS JOYOUS HEALTH JUICESr

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Sunshine JuiceThis juice is an immune-booster with the

nutrients in the carrots, ginger, lemon andorange, including beta-carotene and vitaminC. Plus the lemon is incredibly alkalinizingand liver detoxifying. This tastes like sunshinein a cup! Makes 1 to 2 cups.

3 carrots1/2 cucumber1 thumb-size piece fresh ginger1 lemon, peeled and seeded1 orange or grapefruit, peeled

Cut vegetables and fruits into large chunksdepending on the size of the mouth of yourjuicer. You may run 1/4 cup (60 mL) filteredwater through the juicer at the end to getevery last drop of juice.

Green Beauty JuiceThis juice is beautifying because it is

extremely hydrating, detoxifying andnutrient-dense. The mint gives it a refreshinglift! Makes 1 to 2 cups.

1/2 cucumber4 stalks celery1 apple or pear3 kale leaves2 cups (500 mL) spinach1/2 cup (125 mL) fresh mint leaves

Cut vegetables and fruits into large chunksdepending on the size of the mouth of yourjuicer. Make sure you remove the seeds fromthe apple or pear. You may run 1/4 cup (60mL) filtered water through the juicer at theend to get every last drop of juice.

Detox JuiceGet ready to love your liver with this juice

featuring beets, carrots and apple. It’s alsovery immune-building. The beet greens canbe juiced as well. They can be bitter, but anybitter taste is good for digestion. Makes 1 to2 cups.

3 beets3 carrots1/2 cucumber1 apple1 lemon, peeled1 thumb-size piece fresh ginger

Cut vegetables and fruits into large chunksdepending on the size of the mouth of yourjuicer. Make sure you remove the seeds fromthe apple and lemon. You may run 1/4 cup(60 mL) filtered water through the juicer atthe end to get every last drop of juice.Joyous Health: Eat and Live Well Without Dieting by Joy McCarthy. Copyright © Joy McCarthy,

2014. Reprinted by permission of Penguin Canada Books Inc. Photography credit: Nicholas Collister.



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As a Naturopathic Doctor, I prefer the term “rebalance” over“detoxify” as this more accurately exemplifies the goals of healthand wellbeing. When I refer to rebalancing or detoxification, I don’tmean starving yourself, drinking only teas or fruit juices, or stickingto just a few types of food like maple syrup, lemon, and cayennepepper. By definition, detoxification is the science of eliminatingunwanted waste. To ensure optimal health it is important to enhanceour body’s ability to detoxify because the build up of waste leads todiminished wellbeing.

In our modern world, we are exposed to many toxins each daythat challenge several organs including the liver, kidneys, lungs,digestive tract, and skin. These organs are powerful and have a highdegree of adaptability, overcoming immense burdens and clearingimpurities. Unfortunately, the challenges can sometimes outweighthe power of these organs, leading to detoxification system overload.The results of this often present slowly, creating fatigue, mentalfogginess, headaches, weight gain, bloating, skin problems,muscle/joint pain, and many other symptoms. Detoxifying theproper way, takes the strain off of these vital organs, allowing themto regain optimal function, reduce inflammation, and eliminateunwanted symptoms or health issues.

HOW TO EFFECTIVELY AND SAFELY DETOXIFYThe best way to detoxify and rebalance the body (and mind) is

to follow a whole-foods approach that reduces inflammation andencourages the absorption of vital nutrients, allowing body systemsto focus on repairing themselves and eliminating the burden oftoxins.

Every person is unique in his or her genetic makeup, currentsymptoms, and lifestyle factors. In order to effectively and safelydetoxify, consult an appropriate healthcare provider to guide youthrough the process with professional support. Proper detoxificationis more a way of life, than a quick fix.

1) KEEP IT SIMPLE Cut out processed foods and reduce your toxic load. Focus on

whole foods that nourish your vital organs and provide you withvaluable nutrients. If the food comes ready-made, processed, orpackaged, as a general rule it shouldn’t be included in yourdetoxification process. Reduce your exposure to toxins byeliminating artificial sweeteners, and, as much as possible,chemical-laden household items.

2) FOCUS ON ANTI-INFLAMMATORY FOODSNourish yourself with foods that will allow your body systems

to focus on repairing themselves, rather than fighting daily assaultscaused by inflammation. To do this, the majority of each mealshould consist of vegetables, both brightly coloured and leafygreens. Other anti-inflammatory foods to include are poultry, wildfish, legumes, and gluten-free whole grains.

3) ELIMINATE FOOD INTOLERANCESFood intolerances can damage the body, creating symptoms

such as bloating, gas, fatigue, headaches, skin issues, loweredimmune system, mental fogginess, pain, and much more. Commonfood intolerances include gluten, dairy, soy, and eggs, and should beeliminated during the detoxification process. If you know of otherfoods that bother you, keep those off of the menu as well.

4) WATCH YOUR LIQUID SUGAR INTAKEA common mistake that is made when people try to detoxify, is

to implement a diet of only juices that are high in sugar. Freshlymade juices and smoothies have a number of fabulous healthbenefits, and I use these as part of my “rebalancing” protocol, but alltoo often people load their liquids with high-glycemic fruit, ratherthan focusing primarily on vegetables and fibre.

“Detox” is a term we often hear these daysand the movement to “detoxify” the body hastaken on all sorts of different facets and avenues.These trends make it hard to navigate the insand outs of a proper detoxification process.

By Nicola Kempinska BKin, BA, ND

SPRING CLEANSING

Healthy DetoxSteps Towards Rebalancing8



Fruits are nutritious and have a valuable place in our diets,but liquefying high-glycemic fruits at every meal can causeyour blood sugar to spike and inevitably crash several times aday. Not only does this inhibit the rebalancing process becausethe body has to counteract the sugar spikes and crashes, it canalso be detrimental to your health if you are diabetic or haveblood sugar control issues. When juicing or making smoothies,use mainly green vegetables such as kale, spinach, orcucumber, and add small amounts of low-glycemic fruits suchas blackberries or raspberries for flavour, only if needed.

5) ADD SUPPORTIVE HERBS & SUPPLEMENTSUse teas to gently but effectively support the cleansing

process. Dandelion root tea supports liver function and helpsthe elimination of toxins, while chamomile tea promotesrelaxation so your body can repair overnight while you sleep.Additionally, a high quality probiotic can be added to replenishgood gut flora and repair the digestive tract. I encourage the useof various herbs and spices including cilantro, turmeric, rawgarlic and ginger for their anti-inflammatory and cleansingeffects.

6) PROMOTE BLOOD CIRCULATIONBy increasing the flow of blood and lymph in the body,

you encourage nutrient transport to your cells, and the removalof metabolic waste from your tissues. This is easilyaccomplished through mild physical activity such as walkingor yoga. Other techniques include contrast showers thatalternate tolerably hot and cold water back and forth (alwaysend with cold), and skin brushing, where you gently brush yourskin in circles with a natural bristled brush towards the heart tostimulate blood flow and increase circulation.

7) DRINK WATERYour body is made up of about 60% water, and your cells

rely heavily on it to function optimally. The average personshould aim to consume about half of their body weight, inounces, of water daily. Play around with flavours by addinglemon or lime wedges, cucumber slices, and mint leaves for arefreshing take on plain H2O.

8) NOURISH YOUR MIND Rebalancing and “detoxifying” should also include

rebalancing your mind. Set aside time each day to focus onlyon yourself. Clear your mind of thoughts using meditation, orpractice mindfulness to focus on being present in the momentinstead of worrying about past or future thoughts. Make timeto sit down to eat your meals (and enjoy the process).Introduce deep breathing techniques into your day - whiledriving, at the grocery store, or cooking dinner. Attend a yogaclass to promote circulation and mindfulness together. Simpletechniques can go a long way towards creating a morepeaceful, positive way of living each day.

Nicola Kempinska, BKin, BA, ND practices family medicine, with a

focus on anti-aging & longevity medicine, and women’s health. She

has a deep passion for natural health and the body’s ability to heal

itself. Book an appointment call Cedar Springs Medical Centre in

Burlington, Ontario at: (905) 333-9799.


RAW, QUICK & DELICIOUS

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Grapefruit, Mint and Arugula SaladThis salad is a delicious balance of slightlybitter grapefruit, fresh mint and pepperyarugula. The grapefruit makes the additionof lemon juice or vinegar unnecessary.

Want another fantastic salad recipe to try? Visit: www.healthydirections.ca for McNish’s Shred Me-Up Salad.

Douglas mcn ish is a vegan executive chef,instructor and consultant, with a strongcommitment to health and organics. He is the author of the award-winningbestseller, Eat Raw, Eat Well and newlyreleased Raw, Quick and Delicious.



Grapefruit, Mint and Arugula SaladINGREDIENTS2 cups baby arugula1 cup grapefruit segments (about1 small)1⁄2 cup finely sliced fresh mint leaves 2 tbsp cold-pressed (extra virgin) olive oil1 tbsp raw agave nectar

DIRECTIONSIn a serving bowl, toss arugula,

grapefruit, mint, olive oil and agave nectaruntil well combined. Serve immediately orcover and refrigerate for up to 1 day.

TIPSTo prepare the citrus segments for this

recipe, place on a cutting board and removea bit of skin from each end to create a flatsurface — this will reveal the thickness of thepith. Using a sharp knife in a downwardmotion, remove the skin and the pith. Shaveoff any remaining bits of pith, then cutbetween the membranes to produce wedgesof pure citrus flesh.

To finely slice the mint, remove theleaves from the stems and stack them on topof each other. Roll the leaves into a cylinderand, using a sharp chef’s knife, slice thecylinder into thin strips.

Makes 1 main-course or 2 side salads.

Douglas McNish is also the author of the

bestselling “Eat Raw, Eat Well”. He’s a two-time

vegan iron chef winner, has been featured on

national television, contributes to print magazine

publications, and is a raw food consultant who is

passionate about sharing his knowledge about the

raw food lifestyle.

Excerpted from

Raw, Quick &

Delicious!

by Douglas

McNish ©2013

Robert Rose Inc.

www.robertrose.ca

Reprinted with

publisher

permission.

The combination of black beans and sweet mango is outstanding. I serve thissalsa over chicken or other fish and even as a salad dressing. Sautéing the cornadds a barbecued flavour.

SALSA INGREDIENTS1/2 cup corn1/2 cup diced mango1/2 cup canned black beans, drained and rinsed1/4 cup diced red bell peppers1/4 cup diced sweet onions1/4 cup chopped fresh cilantro orparsley1 Tbsp fresh lime or lemon juice1 tsp liquid honey1 tsp minced garlic1/2 tsp hot pepper sauce

TO MAKE THE SALSAIn a nonstick skillet sprayed with

cooking spray, cook the corn on medium-high heat for 8 minutes or just until thecorn is dry and beginning to brown.Place it in a serving dish. Stir in theremaining salsa ingredients.

SALMON1 1/2 skin-on salmon fillets

Salmon with Mango,and Black Bean Salsa

COOKING THE SALMONEither on a barbecue or in a nonstick

grill pan sprayed with cooking spray, grillthe salmon on medium-high heat for 5minutes per side or just until medium done(10 minutes per inch of fish thickness).Serve the salsa overtop of the fish.

Excerpted from The Best of Rose Reisman

by Rose Reisman ©2013 by Rose Reisman,

Whitecap Books. Reprinted with permission.

Try Rose’s Portobello Pitas recipe at

www.healthydirections.ca



During an interview 25 years ago Dr. Linus Pauling, two-timeNobel Prize winner, told me something I had not learned at TheHarvard Medical School. It was that animals produce their ownvitamin C but humans lost this genetic ability eons ago.

Pauling claimed this was bad luck for humans as vitamin C isneeded to make collagen. Bricks are held together by mortar,coronary cells are glued together by collagen. Pauling believed thata lack of vitamin C triggered cracks in collagen setting the stage fora fatal blood clot.

Pauling’s critics ridiculed him, claiming humans no longer diefrom scurvy, the result of insufficient amounts of C. Years agosailors on long voyages used to die of this disease due to a lack offruit. But to avoid scurvy you only need 10 milligrams of vitamin Cwhereas several thousand are required to manufacture healthycollagen. As Pauling reminded his opponents, “It’s the dosage,stupid”.

Three years ago I read in an obscure medical journal that Dr.Sydney Bush, an English researcher, had discovered proof thatPauling was right. Bush, an optometrist, noted that patients withcontact lenses were more prone to eye infections. He decided toprescribe 6,000 milligrams of vitamin C along with 4,000 mg oflysine, an amino acid, to see if this combination had any effect.

Fortunately, he took photos of the retina (the back part of theeye) before this treatment and one year later. He was surprised tofind that previously blocked retinal arteries were gradually returningto normal.

This was such monumental news that I couldn’t believe it. So Itravelled to England and spent several days looking at “before andafter” photos of the retina. Bush was right; he had reversed blockedretinal arteries. And since the head is connected to the body, vitaminC and lysine can prevent blockage of coronary arteries and, ifpresent, remove it.

Sixteen years ago I suffered a coronary attack followed bybypass surgery. Cardiologists told me it was madness not to takecholesterol-lowering drugs. But I did not believe in theireffectiveness and was well aware of their side-effects. So I bet mylife on vitamin C and lysine. Now at 90 years of age I’ve provedthem wrong. But for years I’ve been swallowing tons of pills everyday and not enjoying it.

Fortunately, powders containing high concentrations of vitaminC and lysine are now available in health food stores. For thosewithout a history of heart problems 2,000 mg of C and 1,300 mg oflysine twice a day is sufficient. But if there’s been a heart attack ora family history of cardiac disease it’s prudent to take 6,000mg of Cand 4,000 mg of lysine. But it is always prudent to check with yourown doctor when either changing or starting a new supplement.

Cardiologists believe that cholesterol-lowering drugs are stillthe be-all-and-end-all solution to heart attack prevention. They’vebeen brain washed by the hundred of millions of dollars spent bypharmaceutical companies to market these drugs. But criticizing,cholesterol-lowering drugs are akin to damning Motherhood andapple pie.

History shows that closed minds to new ideas have causedcountless deaths over the ages. Dr. Semmelweiss proved in 1847 thatwashing hands before an obstetrical delivery saved many womenfrom dying of infection. Colleagues ridiculed him and one in sixwomen continued to leave the hospital in a coffin rather than withtheir newborn baby.

Unfortunately, hell will freeze over before cardiologists changetheir ingrained ideas and prescribe high doses of vitamin C andlysine. It means that countless people will continue to die needlesslyof heart attack and continue to take cholesterol-lowering drugsassociated with hazardous side-effects.

This tragedy could end if doctors would only look at Dr. Bush’sretinal photos that show dramatic reversal of atherosclerosis aftertreatment with high doses of vitamin C and lysine.

W.Gifford-Jones, MD is a

graduate of The University of Toronto

and The Harvard Medical School. He

took post-graduate training in surgery at

the Strong Memorial Hospital in

Rochester, McGill University in

Montreal and Harvard. During his

medical training he has been a family

doctor, hotel doctor and ship’s surgeon.

He is a Fellow of The Royal College of

Surgeons and author of seven books.

HEART HEALTH NATURAL OPTIONSc

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By W. Gifford-Jones, MD

What is one of the greatest tragedies in medicine? It’s todie of a disease that could be easily prevented. Every 37seconds in North America someone dies of a heart attack. Now,there’s proof that coronary deaths could be avoided by highdoses of vitamin C and lysine.

What You Don’tKnow Can Cause a Heart Attack



Living for Breast Health

According to the Canadian CancerSociety, breast cancer is the mostcommon cancer among Canadianwomen with over 23,800 diagnosed eachyear and incidence rates expected to rise.In Canada, screening for breast cancer isrecommended for women between theages of 50-69, though many are nowtaking preventative screening measuresas early as 40. Despite being viewed as awomen’s disease, men can also developbreast cancer over the course of theirlifetime. In 2013, it is estimated that 200men were diagnosed with breast cancer(Canadian Cancer Society, 2013). Menare usually diagnosed later in life aroundthe age of 68 with more advanced stagesof breast cancer.

LIFESTYLE CHANGESResearch has found that a

combination of genetic andenvironmental factors contribute tobreast cancer development. Changes inlifestyle through proper diet and physicalactivity and having a strong socialsupport network help at all stages of thecancer prevention process.

MODERATE ALCOHOL INTAKE Moderating your intake of alcohol,

regardless of whether it is a beer, vodka,a Bellini or a mudslide will help reduceyour risk for breast cancer. Research hasfound that the ethanol in alcohol is aknown carcinogen (a cancer-causingsubstance), not to mention, alcohol isalso an easy form of liquid calories thatcan add to your weight gain. It isrecommended that women drink alcoholoccasionally and not on a daily basis.Studies have found that having 1 drink aday may increase a women’s relative riskof breast cancer by up to 13% (Canadian

Breast Cancer Foundation, 2013).

By Rosanna Lee

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HEALTHY EATING

Vegetables, Fruits and Whole Grains

Aim for a balanced diet and consume all foods in moderation, with more emphasis on vegetables,fruits and whole grains. Vegetables and fruits contain a lot of phytochemicals (compounds that occurnaturally in plants) with antioxidant, antiestrogen and chemopreventative properties that may help incancer prevention. According to Johns Hopkins University, cruciferous vegetables like brussel sprouts,cabbage, broccoli, cauliflower and kale are rich in phytochemicals that can be beneficial for breastcancer prevention. Whole grains, which are high in complex carbohydrates, fiber, vitamins, mineralsand phytochemicals have also been found to have a positive effect on breast cancer health by alteringhormonal actions to cancer development. Aim to include insoluble and soluble fiber (25–35 grams perday) as part of your healthy diet.

Meat, Dairy and Processed Foods

Choose lean meats, low-fat dairy, and foods with overall lower saturated and trans fat, cholesteroland sugar content. Your fat intake should be less than 30% of your daily calories (The Johns Hopkins

University, 2013). This can help you maintain a healthier body weight and waist circumference, allimportant factors to reducing your risk for breast cancer. According to Health Canada, individuals under65 years of age should aim for a Body Mass Index (BMI) between 18.5 to 25 and those 65+ years ofage should aim for a BMI of 20-27. BMI goals should be taken into consideration with WaistCircumference (WC), which measures abdominal fat. A circumference at or above 102 cm for men and88 cm or more for women (which generally indicates excess fat around the waist and upper body) hasbeen associated with higher risk for health complications (Health Canada, 2011). Such weight goals canbe best achieved by following a healthier diet and eliminating bad habits like smoking. Choose foodswith less processing. This means minimizing your intake of smoked, pickled and cured foods. Generallyspeaking, the fewer the ingredients listed on a packaged item, the better.

At this point, there is no conclusive evidence that specific foods are responsible for breast cancerprevention, but rather a combination of healthy choices that help in the management of this disease.Below is a chart with potential cancer fighting foods adapted from Johns Hopkins University (2013)that have been found in research to have some cancer preventative properties. A combination of thesefoods in the diet, coupled with healthy physical activity and habits can help you in the prevention,healing and recovery process.

Phytochemical Food Source

Sulforaphane Broccoli sprouts

Isothiocyanates Mustard, horseradish, cruciferous vegetables

Phenoliccompounds

Garlic, green tea, soybeans, cereal grains, cruciferous (e.g. cauliflower,broccoli, cabbage), umbelliferous (e.g. carrots, parsley, celery),

solanaceous (e.g. potatoes, tomatoes, eggplants), curcurbitaceous (e.g. cucumbers, melons, gourds) vegetables, licorice root, flax seeds

FlavanoidsMost fruits and vegetables (cruciferous, garlic, citrus fruits, caraway seeds, umbelliferous, solanaceous, cucurbitaceous

vegetables,sage, camphor, dill, basil, mint

Organosulfides Garlic, onion, leeks, shallots, cruciferous vegetables

Isoflavones Soybeans, legumes, flax seeds

Indoles Cruciferous vegetables

Carotenoids Dark yellow, orange, green vegetables and fruits

HdaprilMay2014_Healthydirectionstemplate 14-03-17 12:44 pM page 19


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INCLUDE EXERCISE AS A PART OF YOUR DAY Physical activity can lower your risk of breast cancer by

preventing the occurrence of being overweight and obese. TheAmerican Society of Clinical Oncology has also found thatengaging in moderate to vigorous physical activity helps toreduce inflammation and can regulate hormone levels, whileimproving the body’s insulin and immune functions. Adultsbetween the ages of 18-64 years of age should aim for 150minutes of moderate to vigorous physical activity each week(approximately 20 min per day). Those over the ages of 64 shouldaim for the same amount of physical activity, evenly spaced outthrough the day with a bit of strength training to maintain muscleand bone function as well as better posture (Health Canada,

2012). Not only will you improve your body on a physical level,but you will also feel refreshed and energized!

SUPPORT NETWORKSWith all of these considerations, support groups can be a

wonderful way to help you achieve breast cancer preventiongoals at various stages. There are a variety of support groups,some organized by survivors or those living with breast cancer,while others are facilitated by health care professionals andcommunity centres. Individuals involved with support groupshave been found to have higher prevention and survival rates,with participants in support groups living twice as long withbetter quality of life compared to those without support groups.Such groups can provide you with better access to neededresources and services for better self-management, while creatingan open environment of sharing and acceptance that can greatlyreduce stress. Support groups have been found to be motivating,creating positive effects of psychological well-being that canleave you feeling empowered and more positive for the future.

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Rosanna Lee, PHEc., MHSc., BASc.is a nutrition and health expert, aprofessional home economist and anavid foodie with diverse experiencesin healthcare, community nutrition,industry, education, public health andresearch. Rosanna’s work has beenfeatured in Huffington Post Canada,Healthy Living Magazine, The Heartand Stroke Foundation of Ontario,the Canadian Cancer Society andothers. Connect with her onlinethrough LinkedIn or Facebookthrough Nutrition Central. Email at:[email protected] or call (647) 889-8854.

Resources:Canadian Cancer Society: www.cancer.ca

Canadian Breast Cancer Foundation: www.cbcf.orgWillow Breast Cancer Support Canada: www.willow.org

Breast Cancer Support Services: www.breastcancersupport.orgPublic Health Agency of Canada: www.phac-aspc.gc.ca/cd-mc/cancer/

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TOXIC OVERLOAD CREATES HEALTH PROBLEMS Simply put, toxins are poisons. We would never think of

drinking a cup of coffee laced with rat poison, yet every day we eat,drink, breathe, and touch the cumulative toxic equivalent of some ofthe most poisonous chemicals. Scientific evidence indicates that thistotal load of toxic exposure reduces our body’s natural ability todetoxify and eliminate toxins. This leads to toxic overload – a steadybuild-up of accumulated toxins and complex chemical mixtures weare not adequately eliminating.

A collaborative study conducted by researchers from MountSinai School of Medicine in New York, The Environmental WorkingGroup of Oakland, California, and Commonweal EnvironmentalHealth and Research Institute in Marin County, California, revealedshocking results. Each person was tested for 210 chemicalscommonly found in consumer products and industrial pollution. Onaverage, the test results showed each person tested positive for 50 ormore chemicals linked to cancer in humans and lab animals,considered toxic to the brain and nervous system, or known tointerfere with our hormone and reproductive systems.

The range of serious health problems linked by scientificresearch to toxic chemical compounds includes cancer, neurologicaldisorders, hormone and endocrine disorders, birth defects andabnormal development, reproductive problems, and immune systemdisorders. Other possible effects of toxic load on human health arepoor memory and concentration, connective tissue and jointdisorders, chronic fatigue, allergies, obesity, depression, skindisorders, metabolic disorders, and liver malfunction.

MINIMIZE EXPOSURE TO EVERYDAY TOXINS To decrease the body’s burden of toxins, we must first reduce

exposure. With more than 100,000 chemicals in common use inNorth America, it is a constant challenge to limit our exposure. Thefirst step to minimizing exposure is to raise your toxin awarenesslevel by learning to identify the hidden sources of toxins in food,common household products, and our environment. Read labelsclosely before buying any consumer goods and, when in doubt, erron the side of caution.

It is advisable to choose food sources that are locally andorganically grown whenever possible. This will help to greatlyreduce exposure to toxic pesticides, herbicides, and fungicides.Purchasing unsprayed, naturally fertilized fruits and vegetablessupports sustainable and non-toxic agricultural practices.

Don’t overlook the obvious. Sometimes eliminating commonsources of toxins can be as simple as taking off your street shoeswhen you enter your home. Take your street shoes off at the door andleave them there, suggests the world-renowned Suzuki Foundation,a Vancouver-based environmental health organization. According tothe foundation, pesticides and herbicides are commonly tracked intothe house on the soles of our shoes.

CLEANSE AND RECLEANSEMost cultures and religions around the world have practised

cleansing, fasting, and detoxification rituals for centuries. In today’sbusy world, many people, especially first-time cleansers benefitgreatly from using a 7-day herbal detox kit that is simple to use,gentle on the body and includes a healthy-eating meal plan designedto maximize the natural toxin-eliminating properties of unrefined,whole foods. The concept and practice of regular internal cleansingis not new but it has become more essential than ever for reducingthe body’s toxic load and for getting back to the basics of healthyliving and eating.

DETOXIFY WHILE YOU EAT! Eating these foods regularly helps reduce your body’s toxic load:

• Fresh fruits – apples, lemons, blueberries, figs • Fresh vegetables – broccoli, onions, kale, all dark leafy

greens, red peppers, carrots• Nuts and seeds – flax seeds, chia seeds sunflower seeds, • Whole grains – quinoa, brown rice, wild rice, buckwheat• Culinary herbs and spices – garlic, ginger, cayenne

pepper, cinnamon, parsley, oregano, rosemary • Beverage teas - green tea, mint teas, black tea, white tea, • Condiments – miso, unpasteurized apple cider vinegar• Medicinal teas – red clover blossoms, dandelion root,

burdock root, ginger root

Toxins come in many forms and from many sources.They’re everywhere. It’s hard to avoid them. From the PVC-laden “rubber ducky” floating in the bathtub to the mercury-laced tuna noodle casserole on the dinner table, toxins haveinfiltrated our homes and all aspects of our daily lives.

DETOX FILES REDUCE TOXIC LOAD PRAIRIE NATURALS

By Lucretia Schanfarber

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Lucretia Schanfarber is a

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living on Quadra Island, BC.

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Cleanse & ReCleanse




RUN LIKE A PRO INTERVAL FITNESS TRAININGf

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By Kathleen Trotter, MS (Exercise Science)

Spring Running & Triathlon TrainingBust Through a Fitness Plateau with Interval Training

Say hello to spring with these “FUN” interval workouts!The world is your interval-fitness oyster! Spring is in the air(yay)! It is the perfect time to use interval training to mix upyour workouts and bust through a fitness plateau.

COMPETE AT A RACE OR TRIATHLONNeed extra motivation, sign up for an upcoming running

race. Having an established (and pre-paid) goal can help youstay motivated, and the training can actually be lots of fun.Train with a friend and/or use the race as an excuse to exploredifferent neighborhoods. Use interval training to get a personalbest time. I find signing up for a race extremely motivating. Ilike having a goal to work towards. If I am signed up for a raceI am much less likely to skip a workout. I don't want it to be raceday and for me not to be able to complete the distance. Crossingthe finish line creates feelings of exhilaration, empowermentand catharsis. I highly recommend trying it.

Since I compete in triathlons, I usually do the belowinterval workouts while running or cycling outside, but you canuse any cardio machine you like. To avoid getting bored, trymixing up the machine you use. One day do intervals on thebike. Another day run outside, swim or roller blade!

WORKOUT #1 — EASY PICK-UPSWarm-up for five minutes. Do 10 minutes at your regular

speed (and regular level if you are on a machine like theelliptical that has levels). Then, cycle through the followingpattern for 10 minutes: alternate 30 seconds at regular speed, 20seconds slightly faster and 10 seconds fast. Finish with five to15 minutes of cardio at your regular speed and level. Cool downfor five minutes.


Kathleen Trotter, MS (Exercise

Science), BA (Honours) is an

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trainer and writer. She is passionate

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WORKOUT #2 — PYRAMID INTERVALSWarm-up for five minutes. Do one minute hard. One minute

easy. Two minutes hard. Two minutes moderate. Three minutes hard.Three minutes moderate. Four minutes hard. Four minutes moderate.Five minutes hard. One minute easy. Five minutes hard. Cool downfor five to 10 minutes.

WORKOUT #3 – MINI PICK-UPSWarm-up for five minutes. Do five minutes at regular speed.

Alternate 15 seconds hard with 45 seconds moderate for 10 minutes.Recover for two minutes. Then, repeat the intervals by alternating 15seconds hard with 45 seconds at regular speed. Cool down for five toeight minutes.

WORKOUT #4 – THE "BRICK" WORKOUTA 'brick' workout is where you do two different activities back

to back with no rest. As a triathlete I do brick workouts that combineswimming and biking or biking and running. You can use any pieceof equipment. For example, use the rower and then the treadmill.

The Brick Part 1:

20 minutes on any piece of equipment. Warm-up for five minutes. Do 10 minutes at the hardest intensity you can hold forthe entire 10 minutes. Finish with five minutes of moderate intensity cardio.

The Brick Part 2:

As soon as you finish the above workout, start your secondactivity. Do five minutes of moderate work. Then, do 10 minutes at the hardest intensity you can hold for the entire 10 minutes. Finish with five minutes of light cardio to cool down.

MAKE A PERSONAL ACTION PLANTo use the above interval workouts as part of your training

routine, first pick the distance you want to complete. Then pick thedate and location of the race so you can plan your training programappropriately. Let's say you want to complete a 10km race. Plan totrain three times per week. Once a week do a long run thatprogressively increases in distance. Your long run should start atabout 6 km and work up to 10 km. Your second weekly run shouldbe an easy 5 km run. Your third weekly run should be one of theinterval workouts outlined above. It should be between 4 km and 8km. Lastly, don't forget to have fun!




Imagine trying to squeeze dishwashing liquid through a bottlehead that has become caked and blocked with solidified soap. Youhave to press harder to get any out, and when it does, it shoots outerratically. This occurs everyday in those that have high bloodpressure, or hypertension. With this common condition, the heartmuscle contracts too forcefully and sends blood driving through thebody with excess strength. Clogged arteries can create additionalresistance that causes damage to the inner layers of the arteries. This"wear and tear" promotes the plaque buildup that leads to heartdisease. People with high blood pressure are more than twice aslikely to have a heart attack compared to people with normal bloodpressure. Hypertension also strains and eventually weakens theheart, while very high blood pressure can cause blood vessels toburst in the brain, causing a stroke.

CAUSES OF HIGH BLOOD PRESSURE• Age• Chronic insomnia• A poor diet• Magnesium deficiency• Too much alcohol• Lack of exercise• Obesity• Stress• Health conditions like kidney disease or thyroid

dysfunction (both more common in women than men)• Pregnancy• Birth control pills• Certain drugs, e.g. amphetamines (stimulants),

diet pills and some cold and allergy pills

WHAT DOES THE BP TEST MEANA blood pressure reading has two parts, systolic pressure (the

top number) and diastolic pressure (the bottom number). The highersystolic reading represents the pressure just after your heart beats(i.e. when your heart contracts and pushes blood out into arteries).

The lower diastolic reading is the pressure while your heart isat rest, refilling with blood between beats. The ideal adult bloodpressure reading is less than 120/80 (mmHg). High blood pressure isconsidered anything higher than 140/90.

SODIUM-POTASSIUM-MAGNESIUMThe connection between salt consumption and elevated blood

pressure has been the focus yet even with a reduction in eating saltthe rates of blood pressure continue to rise. New research suggestthat increasing the amount of potassium and magnesium in the dietcould counter the negative effects of salt consumption and lowerblood pressure. We need sodium to modulate muscle and nervefunction, and to regulate our fluid balance and blood pressure. Innorthern countries like Canada the main source of iodide in the dietis from iodized salts. So when we tell people to avoid all salt, we geta corresponding rise in cases of low thyroid function because thethyroid needs iodine (the reason iodine was added to salt was toimprove the function of the thyroid). The key to optimal heart healthis that we just don't need more salt than potassium and magnesium.Most Canadians ingest twice as much sodium compared topotassium. Some of us consume up to 20 grams of sodium a day!But the body needs five times as much potassium as sodium.Potassium supplements would not be necessary if we simply atemore vegetables (seven to 10 half-cup servings to be exact). Mostvegetables contain 50 times more potassium than sodium. As anexample, the ratio of potassium-to-sodium is: apples, 90:1 bananas,440:1 carrots, 75:1 oranges, 260:1 potatoes, 110:1.

DHA LOWERS HIGH BLOOD PRESSUREFish oils are well known for their heart-healthy effects.

Containing the fatty acids EPA and DHA, fish oils, are vital for theheart. Calamari oil, an alternative to fish oil, comes from SouthAmerican calamari (squid) that are sustainably harvested and aneco-friendly source of omega-3 fatty acids with more DHA than fishoil. Calamari oil is more stable than traditional fish oils, making itless prone to rancidity. Also, calamari oil does not cause the fishaftertaste or unpleasant "repeating" that is common with fish oilsupplements. DHA is superior for lowering high blood pressure andit is more potent at supporting circulation. DHA is also the key toraising "good" HDL cholesterol. Also, DHA, not EPA, has beenfound to support your brain and is the best fatty acid for eye health.If you care about the environment Calamari oil is your best choiceas it comes from deep-water, spawns quickly, multiplies fast andbecause of this calamari does not have the same issues with heavymetals like mercury that fish do.

HEART HEALTH

Natural Remedies to Lower High Blood Pressure

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By Lorna R. Vanderhaeghe, MS



COENZYME Q10, A HEART’S BEST FRIEND��A meta-analysis of human clinical trials using

coenzyme Q10 for high blood pressure was led by ProfessorFrank Rosenfeldt, the Director of the Cardiac SurgicalResearch Unit at Alfred Hospital in Melbourne, Australia.His team reviewed all published trials of CoQ10 forhypertension and assessed overall efficacy, consistency oftherapeutic action, and side-effect incidence. The meta-analysis evaluated 12 clinical trials involving 362 patientscomprising three randomized controlled trials, one cross-over study, and eight open-label studies. The research groupconcluded that coenzyme Q10 has the potential inhypertensive patients to lower systolic blood pressure by upto 17 mm/Hg and diastolic blood pressure by up to 10 mmHgwithout significant side-effects.

�MAGNESIUM REGULATES HEART��Magnesium has a significant effect on lowering high

blood pressure. Japanese researchers have finally clarifiedinconsistent results from other investigations of magnesiumand blood pressure. Some results had indicated thatmagnesium lowered high blood pressure whereas otherresearch did not. Japanese research following individualsover an eight-week period showed that blood pressure wassignificantly lower while taking magnesium. And the higherthe blood pressure, the larger the decrease seen in thosesupplementing with magnesium. Researchers believemagnesium acts to relax blood vessels, an effect proven tohelp lower blood pressure. When blood vessels areconstricted - not relaxed - the heart works harder to pumpblood through the body, causing blood pressure to increase.

Women should be particularly interested inmagnesium supplementation if they have high bloodpressure. Often, traditional high blood pressure medicationsdo not work as well for women, but magnesiumsupplementation effectively lowers high blood pressure inwomen. High blood pressure medications can cause erectiledysfunction in some men. With this in mind, men should beemploying natural remedies to reduce high blood pressure aswell.

Magnesium supplements are available in many forms.Some have a laxative effect and cause diarrhea when takenat a dose high enough to lower blood pressure and stopmuscle pain. The best form of magnesium is magnesiumbisglycinate. When magnesium is bound to amino acids likeglycine no diarrhea occurs, absorption is increased andmaximum benefit is achieved. Magnesium bisglycinatecrosses the blood brain barrier and enters cells quickly.

Lowering high blood pressure is simple by adding thekey nutrients like Coenzyme Q10, Magnesium bisglycinate,and Calamari DHA. Walk 30 minutes per day. De-stress yourlife and eat more potassium rich foods.

Lorna R. Vanderhaeghe is the author of 11 books. You can read

Your 30 Day Heart Smart Solution FREE at www.hormonehelp.com

under the book button.



GREAT DESTINATIONSe

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Searching for the perfect tomato? Fancy a juice-drippingbrandywine, a striped black or green zebra or perhaps a goldenlollipop? Maybe what you seek are buckets of romas for a traditional,secret family sauce recipe? Chances are you can find them all at a local,bustling farmers’ market this spring. While you’re there stop and sayhello to a neighbour while immersed in a rich variety of sights andsmells like sky-high cinnamon buns or chunks of mouth-wateringcheeses. Try a sample or two while you’re there. Perusing a farmers’market is pure pleasure. But in case you need a few more reasons,consider these while enjoying this Canadian cultural scene.

1) FRESH TASTES BEST, ENJOY THE FLAVOURS OF THE SEASONThe taste of fresh picked from the farm, perfectly ripe fruits and vegetables simply

can’t be beat. “The main reasons people shop at farmers’ markets are to access localfood; to ensure freshness and to support the local farmer,” says Bob Chorney, thepresident of Farmers’ Markets Canada (www.farmersmarketscanada.ca). Canada’sover 600 farmers’ markets offer some of the freshest food around—usually only hoursfrom the field and ripened in it offering top quality, flavourful produce.

As you yearn for strawberries in the spring, savour sweet corn in summer, or biteinto an apple in autumn, you reconnect with the seasons and the turning of the year.Some of Chorney’s favourite Canadian picks are: sweetcorn, peaches, strawberries,honey, maple syrup and apples. Not sure which foods are in season currently? Checkthe Foodland Ontario Availability Guide: www.ontario.ca/foodland/availability-guide.

2) SUPPORT LOCAL AND ORGANIC FARMERSOften farmers depend on the income from farmers’ markets to get by. In an era

when sustainable farmers struggle to survive, farmers’ market profits help keep smallfarms and organic farms alive. Buyers beware though, not all vendors are local farmers.Some are resellers. Canadian consumers can now know for certain which produce islocal, with the MyPick® program and logo. Ask vendors if they are a Verified LocalFarmer® and look for the MyPick® logo.

3) GIVE YOUR LOCAL ECONOMY A BOOSTWhen consumers spend more at their local farmers’ market, the communities they

live in thrive. While you’re biting into an apple, here’s the numbers crunch. Two yearsago Farmers’ Markets Canada engaged a consultant to determine the multiplier effectof farmers’ market sales. The multiplier was determined to be 3.24. “For example,annual sales at Ontario’s 170 farmers’ markets exceed $700 million which means thatwe have an economic impact of $2.3 billion on the province of Ontario,” says Chorney.“Nationally, the numbers are 1.25 billion and $4 billion.” Shopping at farmers’ marketshelps stimulate local economies by keeping money circulating in those communities.

4) HELP THE ENVIRONMENTEating locally saves packaging waste and

energy required to ship food around the globe.The end result, “a significantly reduced carbonfootprint,” claims Chorney. Food at a farmers’market is transported shorter distances and isgenerally grown using sustainable methods thatminimize the impact on the earth. “Farmers arewonderful stewards of our land,” says Chorney.

5) IMPROVE YOUR HEALTHShopping at a farmers’ market can ease you

towards a more back to basics approach tonutrition, starting with a wide-variety of wholefood options. Fresh ingredients inspire cookingat home, batch freezing or preserving overhighly processed alternatives. Tempting producedisplayed in farmers’ baskets encourages eatingmore fruits and vegetables, so it’s easier toconsume the Canadian Food Guiderecommended 7-8 adult servings a day.

Local produce is also most likely ripened inthe field instead of gassed to simulate ripeningand won’t have been sitting for weeks in storageneeding extra preservatives. Most food found ata farmers’ market is minimally processed, andmany farmers go to great lengths to grow themost nutritious produce possible by usingsustainable techniques. Organic options are alsoin abundance.

By Charleen Wyman, BA Journalism & Communications

The Top Ten Reasons toShop at a Farmers’Market this Spring



6) CELEBRATE COMMUNITYFarmers’ markets are often the hub of

their community. Festive and lively,farmers’ markets are social venues whereyou bump into friends and meet localfarmers face to face. “Most farmers’markets stage a wide variety of events …from cornfests to applefests topeachfests,” says Chorney. These eventsbecome opportunities to share with familyand friends. Watch for event listings on thecalendar of the Farmers’ Markets Canadawebsite or in your community newspaper:www.farmersmarketscanada.ca.

7) FIND THE SPICE OF LIFEAt the farmers’ market there is an

amazing array of produce: red carrots, arainbow of heirloom tomatoes, purplecauliflower, stinging nettles, garlic scapes,maitake mushrooms, and much, muchmore. It is a wonderful opportunity tosavour biodiversity and find new cookingideas. Farmers, as well as community andguest chefs at farmers’ markets are happyto share recipes for in-season foods.Watch for free seasonal cookingdemonstrations and classes on foodpreservation and other kitchen skills at amarket near you.

8) ANIMAL HUMANITYAt the farmers’ market find meats,

cheeses, and eggs from animals that havebeen raised without hormones orantibiotics, who have grazed on greengrass and eaten natural diets.

9) SUPPORT LOCAL ARTISANSWithout farmers’ markets many new

businesses offering a variety of productsand services would simply never get theopportunity to start. Farmers’ markets area viable, low cost strategy to launch aproduct. The venue is low cost andprovides a means to introduce newcustomers to products.

I also love the entrepreneurial spiritand creativity expressed by local artisansand crafters which add to the ambiance offarmers’ markets and community culturaldiversity. Find one of a kind gifts andpure, quality soaps and body careproducts.

10) PURE PLEASUREImmerse yourself in the sights, sounds and smells of your local farmers’ market. They are

a reflection of local culture and economy. Treat your senses. Experiencing the colors, smellsand tastes of a farmers’ market is an experience that connects you to your food, the farmers whogrow it and the land. Turn shopping into a pleasure, rather than a chore.

TOP FARMERS’ MARKETS NOT TO MISSAll farmers’ markets have their charms, but these Canadian favourites are road-trip worthy,

offer a wide-variety of vendors and a little something special. View our top picks atwww.healthydirections.ca. Find a farmers’ market near you at: www.farmersmarketscanada.ca



Much of the confusion stems from thewide range of vitamin C dosages suggestedby various sources. Some people swear bylarge oral doses (to bowel tolerance) to fightoff infections such as the common cold.Some integrative physicians use mega doses(5-100g) administered through anintravenous (IV) route in cancer andmicrobial infection treatment protocols. Theexact mechanism of vitamin C’s anti-cancereffect has also been debated. Is it anantioxidant or does it have a direct cancerkilling action? Can it do both? This articleattempts to answer these key questions,examine the evidence and resolve anyremaining confusion. The goal is that bothvitamin C devotees and skeptics will have abetter understanding of how vitamin C canimpact cancer metabolism and how it maybe safely and effectively applied inintegrative cancer care.

A HISTORY OF VITAMIN C Vitamin C has a broad spectrum

antioxidant function with the ability toprotect cell structures and DNA from freeradical damage. It particularly has a leadingantioxidant role in the intercellular space,surrounding each cell. Its also has the abilityto regenerate and optimize other keyantioxidants such as vitamin E. Vitamin C isa water soluble vitamin that is scientificallyknown as ascorbic acid (reduced form). Itsabsorption is relatively efficient at 70-90%for low doses. Any excess vitamin C that isnot absorbed in the digestive tract isexcreted.

This prevents the possibility foroverdose through oral ingestion. Humansare one of the few mammals that are not ableto produce vitamins C. We rely on dietaryintake to maintain levels. While scurvyrarely occurs anymore many people with low

dietary intakes of fruits and vegetables havesuboptimal levels of vitamin C. In factpatients with advanced cancer have beenshown to have very low levels of vitamin C.

VITAMIN C AND CANCERIn the 1970s, doctors Ewan Cameron,

Nikolaas Campbell and Linus Pauling werethe first to report the use of high dosevitamin C to treat terminally ill cancerpatients. They found that IV and oraltreatments increased survival timescompared to those patients that did notreceive treatments. The initial excitement inthe medical community was short livedwhen a follow up study by the Mayo clinicfailed to show any benefit. However, the keydifference was that the mayo clinic studyonly used oral doses while the initial studiesused oral and IV vitamin C. Ever since thefailure of the mayo clinic study vitamin Chas been considered controversial andinconclusive in the treatment of cancer. Inthe last 30 years there have been hundreds ofarticles published on use of vitamin C incancer therapy. It remains one of the safestand most commonly used naturalchemotherapeutic agents.

A DUAL ROLE IN TREATMENTSince the initial studies by Cameron

and Pauling the exact anti-cancermechanism of vitamin C has been studiedand clarified. Considering the variousfunctions of vitamin C in the human body,two distinct modes of action have beenidentified when it comes to cancer. When itcomes to cancer prevention, it has alreadybeen mentioned that vitamin C hasantioxidant effects that protect key cellularstructure and functions. It also prevents theformation of dangerous cancer causingcompounds. The dose to achieve an

antioxidant effect is low (under 2g) and isachievable by dietary intake or oralsupplementation.

The second mechanism of action isactually a pro-oxidant effect. Doses above15g have been shown to have a “pro-oxidant” effect by generating hydrogenperoxide, which in turn selectively destroyscancer cells. High doses of vitamin C arepreferentially delivered to the areassurrounding the tumor because the vitaminmolecule looks similar to a sugar moleculeand cancer cells have an increased demandfor sugar to fuel its unregulated growth.When in the area surrounding the cells, thevitamin C molecule reacts with a metal ionsuch as iron or copper and forms a hydrogenperoxide molecule that damages the cancercell. While still not confirmed, one proposedidea on why cancer cells are particularlyvulnerable to hydrogen peroxide is that theydon’t have the enzyme catalase to break itdown, while healthy cells do.

Read the full article and references available at:

www.healthydirections.ca

NATUROPATHIC PHYSICIANS AND ONCOLOGYc

an

ad

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By Paul Hrkal, ND

Vitamin C is one of the most well-known and widely used vitamins for thepromotion of health. While many people consider vitamin C a natural “cure-all”there is still some confusion when it comes to vitamin C and its effect on cancerand immunity.

Vitamin C and CancerApplications in Oncology

Paul Hrkal, ND

is a board certified

Naturopathic

physician and is an

active member of the

Canadian and

Ontario Associations

of Naturopathic

doctors. He also

is a member of the

Oncology Association of Naturopathic

Physicians. Hrkal is an expert in nutrition and

supplemental treatments and has additional

training and certification in intravenous and

injection therapy. He currently is a medical

advisor for Advanced Orthomolecular Research

and maintains a clinical practice in

Mississauga. Visit www.paulhrkalnd.com and

www.mypurebalance.ca



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Ellen Simone, BPHE, HD, NDFamily Practice: Women's Health, Pediatrics,

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Somerset Health and Wellness Centre190 Somerset St. West / Call: (613) 627-3880

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Ian Koo, BSc, NDNaturopathic Essentials Health Centre

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Call: (905) 290-0850

Susan Janssens, BSc, ND Integrative Health Care

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Michael Mason-Wood, NDNatural Terrain Naturopathic Clinic

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Betty Rozendaal, BES, MA, NDThornhill Naturopathic Health Clinic

Located: 12 A Centre Street General Family Practice with special interest in environmental medicinewww.thornhillnaturopathic.ca

Call: (905) 707-2001

MISSISSAUGA

Paul Hrkal, NDpureBalance Wellness Centre

Integrative cancer care, chronic pain,concussions and neurological disorders

Member of the Oncology Association

of Naturopathic Physicianswww.mypurebalance.ca

Call: (905) 891-3865

NORTH VANCOUVER

Sacha Elliott, NDCanopy Integrated Health

Women’s health & infertility, hormonalimbalance, digestive disorders, food

sensitivities, and detoxificationwww.drsachaelliott.com

Call: (604) 973-0210

TORONTO

Adrian Nasager, NDMD Direct | Jaconello Health CentreIntegrative Medicine, Heart Disease

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Call: (416) 922-2000, (416) 463-2911

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Naturopathic doctors are highly educated primary care providers who integrate standard medical diagnostics with a broad range of natural therapies.

Natural processes bring about powerful healing.



Have you ever walked into a room and forgotten why you are there,or lost your train of thought in the middle of a conversation? Have youever forgotten the name of a person you just met? If this sounds like you,then you may be having trouble with your short-term memory.

Brain cells naturally decrease with age, which affects our short-termmemory. Research has proven that the human brain has the power to adaptand change throughout life. This ability is called ‘neuroplasticity’, and itallows our brains to reorganize information to enhance learning, boostmemory and improve cognitive function. Neuroplasticity can essentiallyhelp slow down our brain’s age-related cognitive decline. But to maximizethis process, your brain needs to be adequately exercised and nourished.

INCREASE PHYSICAL EXERCISEPhysical exercise helps to keep both the heart and brain healthy as we

age. Exercise may help to directly improve brain function by increasingoxygen to the brain. Indirectly, it also helps by reducing the risk of chronic

diseases that are associated with memory loss, and by reducingthe effects of stress.

REDUCE THE IMPACT OF STRESSStress is well researched for its negative effects on health,

including its brain damaging properties. Excessive acute stressand prolonged chronic stress have both been shown tonegatively impact memory. In fact, stress may increase age-related brain deterioration, and speed up the normal memorydecline associated with aging. To combat stress, meditationhas been well researched for its brain boosting benefits. It hasbeen shown to actually change the brain cells, leading toincreased focus, memory and happiness.

CONSIDER DIET AND NUTRIENTSMany studies have researched the role of a healthy diet in

connection with brain health. Diets lower in saturated fatshave been found to slow brain aging. Whereas, diets high insaturated fats may increase the risk of developing memoryproblems. Fish oils (omega-3 fatty acids) have been widelyresearched for their brain boosting effects. Fish oil has beenshown to improve memory and short-term memory recalltime, in individuals with diets low in omega-3 fatty acids.Antioxidants also have an important role in memoryperformance and help to support healthy brain aging.Therefore, it is important to eat plenty of fruits and vegetables,and other antioxidant rich foods to boost your memory andbrain function.

Keeping your body physically fit and nourished with avariety of healthy fats and antioxidants will help keep yourbrain healthy. In combination with stress-busting methods,like meditation, to combat daily and long-term stress, you canhelp slow and prevent short-term memory loss.

Jennifer Hendry-Lynn, BSc. (Hons), ND practices at ReAlign Health

in Cambridge, ON. In her daily practice she treats a variety of health

concerns, including: women’s health, pregnancy, allergies, digestive

disorders, pediatrics and autism. Visit realignhealth.com,

drjennd.com or call 519-650-1630.

Steps for BetterShort-Term Memory

ca

na

da

»

By Jennifer Hendry-Lynn, ND

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By Renita Rietz

The MightyMulberry

Mulberries belong to the Moraceae family and while there are hundreds of species inthe Morus genus, the three most cultivated are the black mulberry Morus nigra L., thewhite mulberry Morus alba L. and the red mulberry Morus rubra L.. The nursery rhyme“here we go round the mulberry bush” refers to one form of the plant, however, somemulberries grow into huge trees that live for hundreds of years. Generally speaking theplant is extremely hardy and grows well in a wide range of topographical, soil andclimactic conditions from subtropical to temperate. Native to Asia, the plant is nowwidespread in Europe, parts of North America, the Indian subcontinent, northern Africaand the Middle East.

Mulberry fruit has been enjoyed for thousands of years. References to the fruit existin the Bible as well as other ancient texts with the most famous reference being fromOvid’s Pyramus and Thisbe. Cultivated for over 5000 years in China, the mulberry’sgreatest claim to fame is from its association to the silkworm industry. The domesticatedsilkworm known as Bombyx mori or “silkworm of the mulberry tree” utilizes fresh,white mulberry leaves as its sole source of food. The silkworm spins a protein-fibre silkcocoon from which over 80% of the world’s cultivated silk is made.

While there are many legends of how the precious silkworm’s silk was discovered,the most famous is of the Yellow Emperor’s wife Lei Zu, who while sitting under a treeenjoying a cup of tea discovered that a cocoon had fallen into her cup. Since hot watersoftens the filaments holding the cocoon together, she quite literally unraveled themystery of this incredible natural wonder.

In traditional Chinese medicine (TCM), all parts of the mulberry plant have beenutilized from the leaves to the roots to the bark to the sap to the fruit. Even the driedsilkworm itself in its larvae state after the cocoon has been removed is used. In TCM,mulberry is considered to be a cooling and nourishing Yin tonic, strengthening for bothliver and kidney meridians. Mulberries are considered to be a gentle tonifying food formany systems of the body.

Research is in fact showing that mulberry leaves are a powerful anti-hyperglycemicwith the ability to help treat and prevent type 2 diabetes. The leaves contain DNJ, an

alkaloid that establishes greater glycemiccontrol and exhibits anti-inflammatory, anti-viral and anti-bacterial activity. Other thanthe leaves, the berries themselves areextremely beneficial. Many studies havepointed to the antioxidative potential of bothwhite and black mulberries.

From a nutritional standpoint, the fruitsare an excellent source of vitamin C, calcium,fibre and an abundance of protectiveantioxidants. In one 28 gram serving, whichis the equivalent to 3 tablespoons, mulberriescontain 4 grams of fiber, which constitutes16% of the recommended daily value as wellas 3 grams of protein. At this serving size, theberry also provides 8% of the dailyrecommended calcium, 20% of the dailyrecommended iron and an amazing 130% ofthe daily recommended vitamin C.

Black mulberries have a balanced sweetand tart flavour profile, while whitemulberries tend to have a sweeter taste. Theyare delicious on their own as a nutritioussnack or make a wonderful addition to asmoothie, yogurt, cereal or trail mix. Theycan be added to salads, teas or used to makejams and jellies

Renita Rietz is a health and nutrition writer.

FOOD HISTORY & TRENDSt

Hr

ive »

With the natural food industry continuously expanding its reach to an ever-growing repertoire of novel foods, mulberriesare emerging as an important new superfruit with great promise. This fruit has a long history of traditional use andresearch and is validating the many ways that this important plant can be used for health and longevity.


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