healthy directions summer 2015

CILANTRO-LIMESTEAK SALAD

BEST PICNIC LUNCH

REACH NEW HEIGHTS

HealthyDirections.ca

Age Defying

BOOSTERS

Cucumber and Honeydew

Agua Fresca

Life Changers for Diabetes Prevention

LIFE CYCLE BALANCE

SUMMER 2015

COOLESTSUMMER REFRESHERS

BRAIN

HEALTHYDIRECTIONS

Aug/Sept 2015.qxp_August/Sept 2015 2015-07-22 8:16 PM

HEALTHY DIRECTIONS | healthydirections.ca Summer 2015 3

WOMEN’S HEALTH »Food, Herbs and Supplements

15 FIND LIFE CYCLE BALANCELife Ebb and Flow Strength

FIT FOR LIFE »Fitness for All

24 REACHING FITNESS GOALSMotivation and How-To

PRODUCT PROFILES »Learn Before You Buy

24 NATURE’S PLUSSource of Life Gold

22 HAY MAXAward Winner Pollen Barrier Balm

34 LIVERCAREEssential for Muscle Building

HEALTHY STARTS »Pathways to Better Health

10 LIVING FEARLESSLYFinding Life Fulfillment

30 FOOD HISTORY AND TRENDSAchieving Health with Triphala

THINK BETTER »Fuel for Brain Health

06 FOODS FOR BRAIN HEALTHKitchen and Supplement Boosts

22 AGE PROOFING STRATEGIESForever Young in Mind and Heart

28 MOOD IMPROVING FOODOmega-3 and Proteins

A NEW LIFESTYLE »Diabetes Aid and Prevention

18 INTENSIVE CHANGESFood, Exercise and Probiotics

FOOD PASSIONS »Fabulous Summer Fare

12 COOLEST REFRESHERSRosy Grapefruit & Pomegranate Spritzers

Cucumber and Honeydew, Agua Fresca

Strawberry Lemonade

16 BEST HEALTHY PICNIC IDEASPlant-Based Fare for Family Fun

26 SUMMER BBQ Steak Salad with Cilantro-Lime Mayo

Green Cabbage Slaw with Lemon Oil

SUMMER 2015

Contents »

22

34

14

18

HEALTHYDIRECTIONS

4 Editor’s Note5 Our Contributors31 Hot-Off the Shelf & Prize-Giveaways33 Courses, Training, Products and Events


4 Summer 2015 HEALTHY DIRECTIONS | healthydirections.ca

Currants hanging freely in bunches are almost irresistible toharvest, pulling easily from the racemes at maturity. Thesegooseberry relatives are native to parts of Europe, GreatBritain, Scotland, Ireland and France. The hearty,deciduous shrub’s five-lobed leaves spirally grace the

stems, endure a variety of soil types and grow best withplenty of sun and space. Well-drained, slightly neutral

to acid soil about pH 6.7 is ideal. Allow 5ft (1.5m)between bushes and 5ft (1.5m) between rows.Netting will keep the birds away from the bulk ofberries until they’re ready to harvest, as the robins

and other birds do like to steal them away. As hardas you may try, it’s impossible to collect them all.After harvest, I share the rest with them. If you don’thave space or time to grow and harvest, they can also

be found in baskets at local farmers’ markets.

Culinary Delights and GarnishThe tart, rich flavour of currants has been cherished forcenturies in both jellies and sauces. In France, sweet whitecurrants have been prized as a culinary luxury since the 1300’s

as Bar-le-duc. This elixir has been notably enjoyed through thecenturies by Mary, Queen of Scots, Ernest Hemingway and Alfred Hitchcock. Whenin season, bright red currant bunches with a few leaves add flare as garnish to saladsand refreshments.

Red Currant JellyThe clear, ruby jelly made from red currants sparkles like a true jewel when the lightshines through. With it’s own natural pectin and acidity, few ingredients are requiredto make it, simply sugar and berries. For a small batch combine 2 pounds (0.90kg)of berries with 1/2 cup (120ml ) of water in a pot. Bring to a boil while crushing theberries to release the juice and reduce the heat to keep on low boil for fifteenminutes. Have some cheesecloth on hand to strain the juice once it cools. Strain forseveral hours or overnight, then add the 2 1/2 cups of juice to 2 1/2 cups (0.56kg) ofsugar in a pot. Boil until jell point, about fifteen minutes and jar.

Rich in Vitamin C and MineralsThe nutritional value of currants is a true treasure. High in vitamin C and K, they arealso a good source of dietary fibre and minerals like potassium and manganese. Asthey are highly acidic, avoid if you have gastritis or gastric reflux.

This edition, we focus on food, exercise and lifestyle strategies for brain health,while sharing some sensational summer picnic ideas and refreshers to sip.

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

Your compass for natural health, wellness and outdoor adventure.

SUMMER 2015Vol. 16 No. 3

EditorCharleen Wyman

[email protected]

Editorial:Written contributions and photos are welcome.

However, all content is subject to editorial review.

Healthy Directions is an independent journal produced by Cousins Publishing, four times a year in Canada.Printed in Canada. All content is copyrighted by Cousins Publishing. ISSN 1488-6308

IMPORTANT: Always seek the opinion of your medical or naturopathic doctor before starting any complementary health program. Any information contained herein is intended towards that purpose; thus“Healthy Directions” and its contributing writers will not be held liable should this advice not be followed.

Best of Health!

EDITOR »

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

EDITOR’S NOTEHEALTHYDIRECTIONS

ContributorsDoug Cook, RD, MHSc,

Jim Hjort, LCSW,Aimée Wimbush-Bourque, Rachel Schwrtzman, ND,

Marni Wasserman,Jennifer Hendry-Lynn, ND,

Nadie Nellissen,Rosanna Lee, PHEc, MHSc, BASc,

Kathleen Trotter, MS (Exercise Science),Melissa Hartwig and Dallas Hartwig,Max Wiseberg, Jolie Root, LPN, LNC

and Renita Rietz



Doug Cook, RD, MHSc is aRegistered Dietitian andNutritionist with a focus onfunctional medical nutritiontherapy. He is the coauthor ofNutrition for Canadians forDummies (Wiley, 2008) and TheComplete Leaky Gut Health & DietBook (Robert Rose, Spring 2015).Visit his Facebook page, followhim on Twitter, or visit:www.dougcookrd.com.

Jim Hjort, LCSW helps usovercome roadblocks to self-actualization as apsychotherapist, Right LifeCoach, and mindfulnessmeditation instructor. You cancheck out his blog and podcasthere, and follow him onFacebook and Twitter. Formore information visitwww.rightlifeproject.com

Marni Wasserman’s life is rooted in healthy eating. Culinary nutritionist, author of Plant-BasedDiet for Dummies and owner ofToronto’s first plant-based cookingstudio, Marni uses passion and experience to educate on how toadopt a realistic plant-basedlifestyle that is both simple and delicious. Visit: www.marniwasserman.com

Rachel Schwartzman is a board certified naturopathic doctor, licensed acupuncturistand birth doula. She maintains a general family practice inToronto, with a special interest in family medicine, women’shealth, pregnancy andpediatrics. Visit: rachelschwartzman.com.

WRITE » OUR CONTRIBUTORS



Brain NutritionThe brain needs a steady supply of thebasics: carbohydrates, protein, fat,vitamins and minerals. Along with theseessential nutrients, the brain thrives whenit gets the added protection fromphytonutrients; those compounds foundin plant foods that provide antioxidantsand lower inflammation. Carbohydratesare needed for fuel, the brain loves them;most of the dry weight of the brain is fat,so all natural dietary fats play a role butnotably omega-3 fats. Try to eliminatetrans fats as they don’t do your brain anyfavours. Amino acids from protein arethe building blocks of neurotransmittersand vitamins and minerals keepeverything running smoothly.

Dietary PatternsResearchers from the Taub Institute forResearch in Alzheimer’s Disease and theAging Brain, Columbia University inNew York, found that those whofollowed a Mediterranean-style of eatinghad 40% less risk for development ofAlzheimer’s disease. While a bit of amisnomer since there’s no ‘one’ dietarypatter in the Mediterranean region, thediet tends to emphasize higher intakes offruits, vegetables, whole-grain cereals,pulses (lentils, chickpeas, beans etc),fish, monounsaturated fats and moderatealcohol consumption with an infrequentconsumption of dairy foods and meats.This eating pattern is rich in omega-3fats, antioxidants such as vitamin E, C,

and polyphenols too numerous to count,and minerals like magnesium andchromium; known to enhance the actionof insulin which helps to maintainhealthy blood sugar levels.

ExercisePhysical activity is often called the bestmedicine in the world and for goodreason: nothing has as much full-bodyhealth benefits as activity, or exercisedoes. No medication or food can increaseinsulin sensitivity as much, or for aslong, as exercise can. It benefits nearlyevery system, tissue and organ not theleast of which is the brain. uuu

By Doug Cook, RD, MHSc

When it comes tohealth, most peopledon’t give their brainsa second thought.

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8 Summer 2015 HEALTHY DIRECTIONS | healthydirections.ca8 Summer 2015 HEALTH DIRECTIONS | healthydirections.ca



Doug Cook RD, MHSc is a registered dietitian andnutritionist with a focus on functional medical nutritiontherapy. He uses an integrative and holistic nutritionalapproach providing science-based guidance on food anddiet along with the judicious use of nutritionalsupplements where appropriate. He is the coauthor of“Nutrition for Canadians for Dummies” (Wiley, 2008)and “The Complete Leaky Gut Health & Diet Book”(Robert Rose, Spring 2015). You can learn more aboutDoug by visiting his Facebook page, following him onTwitter, or by checking out his websitewww.dougcookrd.com.

ReferencesMediterranean Diet and Risk for Alzheimer’s Diseasehttp://tinyurl.com/q53u79u

Curcumin. New Studies Support Brain andCardiovascular Benefits http://tinyurl.com/oqtm9n9

Brain Atrophy in Cognitively Impaired Elderly: theimportance of long-chain omega-3 fatty acids and Bvitamin status in a randomized controlled trial.http://tinyurl.com/pc9zf8n

Exercise Plays a Preventative Role against Alzheimer’sDisease http://tinyurl.com/k7qc5v3

Vitamin D and Alzheimer’s Diseasehttp://tinyurl.com/q95ybl5

Exercise as been shown to reduce the riskfor vascular dementia (dementia associatedwith poor brain blood vessel health) andAlzheimer’s disease by making the neuronsmore resistant to oxidative stress, improvesenergy metabolism, memory and brainplasticity (the ability of the brain to adapt toinjury). Exercise also improves the way thebrain uses glucose and fats for energy byimproving the action of insulin.

SupplementsuB vitamins: all the B vitamins are neededfor optimal mood and mental health giventhat they are involved in neurotransmitterproduction. B12 is especially important; itbenefits the brain in multiple ways bylowering homocysteine, preventing brainatrophy (shrinkage), maintaining cognitivefunction and memory. B12 needs folate andvitamin B6 to work best; including a full Bcomplex supplement ensures you’ll get allthe B vitamins together.

Vitamin D: Several studies have found anassociation between vitamin D andAlzheimer’s disease, which is morecommon in people with lower levels ofvitamin D. It’s not clear if low levels ofvitamin D cause Alzheimer’s and dementia

and therefore taking more D will prevent,treat or delay dementia. The inflammationfrom dementia may be lowering vitamin Dlevels as it does in other inflammatorydiseases. As more research is done, it’s stillprudent to ensure your vitamin D levels areoptimal because vitamin D has other well-documented benefits. In Canada, evenduring the spring and summer, some amountof supplemental vitamin D is needed.

Curcumin: the natural pigment that givesthe spice turmeric its yellow colour iscurcumin; a superstar when it comes to foodand phytonutrient supplements. It has beenshown to have many far-reaching benefitsincluding potential protection fromdementia and Alzheimer’s disease byreducing inflammation and improving bloodflow. Research has demonstratedcurcumin’s ability to reduce beta-amyloidprotein levels, the hallmark of Alzheimer’sbut it’s far too early to state that it can beused as a treatment. The good news is that itis largely safe and benefits overall health.Be sure to get brands that are designed forenhanced absorption as standard curcuminsupplements are not; in the long run it’smore cost effective since you’re gettingmore bang for your buck.

Vitamin E: this vitamin has beenextensively studied for its health benefitsand while most of those benefits have beenattributed to its role as an antioxidant, thestory doesn’t stop there. Vitamin E enablesgene expression, improves cellular signaltransmission, and more. Research supportsits many functions, antioxidant andotherwise, in delaying memory loss inAlzheimer’s. Vitamin E really refers to all 8isomers, or different forms of the vitamin,not just alpha-tocopherol which should beavoided as supplement.

Omega-3 fats: these fats work on a coupleof fronts; they help to reduce inflammationand inflammation drives depression, anxietyand is associated with cognitive decline.Also, a large portion of the fat that makesup the brain is DHA, one of the omega-3fats. While there are DHA-onlysupplements on the market, getting a brandwith both EPA and DHA is best since itsupplies both types of omega-3 fatty acidswhich the vast majority of Canadians aren’tgetting enough of.t



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Let’s face it, everyone hassomething they are afraid of,whether it is a fear of heights,public speaking, social gatherings,or going to the dentist. Fear can bedebilitating and prevent peoplefrom living life to its fullest, bothpersonally and professionally. Putfear back in its place. There areways to successfully cope with and overcome situations that bringabout intense fear, so you can havea new life.

Make A ListuFear is a natural, adaptive, andhealthy response to perceived risk,but it can also cause irrationalfeelings of being incompetent orunder qualified to be successful ina new career or role—andparalysis. To overcome feelings ofinadequacy, create a list of pastaccomplishments andqualifications that disprove thefear. Bringing this additionalperspective to the situation canhelp to nullify the “impostersyndrome” that many people areplagued by.

Assess Pros and ConsParalyzing fear often results fromthe human brain’s tendency tofocus more on possible undesirableoutcomes, and less on the possible

favorable ones. Therefore, it can behelpful to deliberately call to mindthe potential benefits of your fearedaction or situation. This exercisecan be as simple as creating a listof pros and cons, so that your brainhas a concrete, visual referencepoint for the balancing of thescales, and settle down a bit. Then,you’ll be better able to assessrationally, if the risk outweighs thebenefits by facing your fear.

Create A Support SystemIt can’t hurt to have cheerleaders inyour life—positive people who canencourage you to face a fear andpush through it. Just as important isto have people with whom you candiscuss your concerns. Mostimportant of all is knowing thatthose people will still be there evenif things don’t go your way. Justknowing that can provide the boostof confidence you need to get outand explore new territory, andincrease your likelihood of success.If you don’t have people like this inyour life right now, it’s worth theeffort to find some.

Build Up A ToleranceGradually exposing yourself to thething or situation you’re afraid ofcan help you extinguish your fear alittle at a time. Start with justimagining the feared situation, if

that alone causes you anxiety.Practice often, until you’re notactivated by it as much, if at all.Then try observing other people inthe same situation from a distance,and so forth, working your way upto actually engaging in the activity.Even then, start small. If publicspeaking frightens you, start bypracticing raising your hand andasking a question when someoneelse is speaking.

Envisioning SuccessEither by itself or in connectionwith the previous exercise,visualizing yourself successfullyengaging in your feared activity orsituation can work wonders. Proathletes use visualization all thetime: imagining shooting perfectfree throws has a measurable effecton basketball players’ success onthe court. Practice imagining, asvividly as you can, yourself not justin the situation, but mastering it.Then give it another shot in real lifeand see if your relationship to it hasshifted.

Fearful situations won’t justdisappear from your life overnight.Coping with fear is a process, sojust continue to take small stepsand build on each bit ofimprovement. t

By Jim Hjort, LCSW

Jim Hjort, LCSW helpsus overcome roadblocksto self-actualization as apsychotherapist, RightLife Coach, andmindfulness meditationinstructor. He foundedthe RightLifeProject tohelp you understand howto handle the differentdimensions of your life(psychological, social,physical, and vocational)in ways that enable youto be happier and morefulfilled, and to reachyour full potential. Youcan check out his blogand podcast here, andfollow him on Facebookand Twitter. For moreinformation visitwww.rightlifeproject.com.

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ROSY GRAPEFRUIT & POMEGRANATESPRITZERSI never tire of the sweet and tart winterbeverage options, and this pomegranate-grapefruit combination is one of my favorites. Freshly squeezed grapefruitjuice makes for an exceptional sip and iswell worth the effort.

Serves 6Ingredients3 cups (750 mL) red grapefruit juice2 cups (500 mL) pomegranate juice2 cups (500 mL) sparkling water or seltzer1 red grapefruit, scrubbed and sliced

VariationAdd a splash of rosé wine, Prosecco, ginor Campari to the glasses—just not allfour at once!

Directions1. In a large pitcher or jar, combine grapefruit juice, pomegranate juice and 1 cup (250 mL) ice. Top up with sparklingwater and stir well.2. Pour into glasses and garnish with aslice of grapefruit. Serve at once.t

From Brown Eggs and Jam Jars by AiméeWimbush-Bourque.Copyright © Aimée Wimbush-Bourque, 2015. Reprinted by permis-sion of Penguin Canada, a division of Penguin Random House Canada Limited. Photographycredit: Tim and Angela Chin.

FOOD PASSIONS »

COOLESTSUMMER REFRESHERS


CUCUMBER, HONEYDEW, AGUA FRESCAAfter a certain tree fell on our gardenone summer, the cucumber was theonly vine to survive. It bounced backand thrived. Making agua fresca is agreat way to infuse summer drinkswith seasonal flavours.

Makes 6 cups (1.5 L)Ingredients1 ripe honeydew melon2 cucumbers, washed1/4 cup (60 mL) lime juice (about 3 limes)Pinch of salt2 tablespoons (30 mL) liquid honey (optional)

StorageAgua may be prepared ahead withoutthe ice and kept refrigerated for up to6 hours. Just before serving, add iceand stir well.

Directions1. Slice honeydew in half lengthwiseand remove the seeds. Cut into 1-inch(2.5 cm) slices, then remove the skinwith a paring knife. Trim ends fromcucumbers and coarsely chop.

2. Combine melon and cucumber in ablender and blend until smooth. Pourinto a fine-mesh sieve or cheeseclothand let drain for at least half an hour.Discard the pulp. You should haveabout 4 cups (1L) of bright greenjuice.

3. Pour the juice into a pitcher andadd the lime juice, salt, 2 cups (500mL) of water and 2 cups (500 mL) ofice. Stir well. Taste, and add honeyfor sweetness if desired. Serve garnished with a few slices of cucumber and lime.t

From Brown Eggs and Jam Jars byAimée Wimbush-Bourque.Copyright ©Aimée Wimbush-Bourque, 2015.Reprinted by permission of PenguinCanada, a division of Penguin RandomHouse Canada Limited.



This version of lemonade is both delicious andthirst-quenching. In late spring, when flats of sun-ripened strawberries are at their lowest price,I buy several at a time and turn them all into alemonade concentrate. It keeps in the freezer untilMateo’s February birthday, when I shake it upwith ice and pour strawberry lemonade aroundthe table. It is his absolute favourite beverage,and what are birthdays for if not favourites?

Makes 12 cups (2.8 L) lemonadeIngredients4 cups (1 L) sliced ripe strawberries1/2 cup (125 mL) raw cane sugar4 lemons

VariationLime juice is a fantastic substitute for the lemon,and Strawberry Limeade is every bit as tasty.

Directions1. In a large bowl, toss sliced strawberries withsugar and let sit at room temperature while youjuice the lemons. Juice the lemons and strain thejuice into a measuring cup; you should have 1 cup(250 mL).

2. In a blender, whiz together macerated berriesand their juice with lemon juice. This is yourlemonade concentrate.

3. To serve: Combine 1 part lemonade concentrate with 2 parts water. Mix well, add several ice cubes and serve at once.

StorageThe lemonade concentrate will keep, refrigerated, for up to 3 days or in the freezer forup to 1 year.t

STRAWBERRY LEMONADE

From Brown Eggs and JamJars by Aimée Wimbush-Bourque.Copyright © Aimée Wimbush-Bourque, 2015.Reprinted by permission ofPenguin Canada, a division ofPenguin Random HouseCanada Limited. Photography credit: Tim andAngela Chin.

FOOD PASSIONS »»



Many women have a story to tell when itcomes to their menstrual cycles.As anaturopath, my goal is to help balance outfemale hormones during the menstrual yearsthrough to the menopausal years; so thefemale cycle can be smooth sailing.

uWhen discussing PMS we often think ofthe liver organ. When we have stagnation ofthe liver we can experience symptoms suchas; irritability, cramping, breast tendernessand clotting. Some simple ideas to supportthe liver are drinking a glass of lemon waterfirst thing in the morning, adding dark greenvegetables to your diet daily and avoidingalcohol, caffeine, deep fried foods and sugar.

Including herbs such as milk thistle anddandelion root will help promote liver health.A-B-complex, with a good dose of B6 helpsmanage stress levels, and supports the liverand hormonal regulation. Vitex, also knownas chastetree berry is often called a“women’s herb” as it supports progesterone,making it beneficial for PMS.

Menstrual cramps are another commoncomplaint. This occurs when there is anincrease in inflammation. Begin by reducinginflammatory foods such as red meat, dairyand shellfish and increase healthy fats witholive, flax or hemp seed oil. Turmeric is apowerful anti-inflammatory and assists inliver detoxification. Add 1-2 teaspoons toyour diet daily by mixing it into oatmeal,cereal, rice or salads. Increase your fruit andvegetable consumption, eat more wholegrains and decrease overall sugar intake. Asfor supplements a calcium/magnesium helpsto reduce cramping and vitamin E decreasesinflammation.

Low Energy May Indicate Low IronuMany women experience low iron in theirmenstrual years. Iron is crucial for makinghealthy red blood cells. Symptoms of irondeficiency can be: low energy, low mood,difficulty concentrating, a weakened immunesystem, and body pains. Have blood work toensure you do have low iron beforesupplementing. Remember to take your ironaway from calcium and with your vitamin C

to aid its absorption. Nettle tea is anotheroption as this herb is high in minerals,specifically iron.

If you find your mood is low or irritableconsider getting your thyroid assessed andyou may need to support your serotoninlevels. 5-HTP and St. John’s Wort are greatmood stabilizers. Nervine teas such as lemonbalm and chamomile can help during anxiousmoments. Check with your health careprovider before starting anything new.

Natural Support for MenopauseThe menopausal years can be very difficultfor some. The most common complaint thatperi-menopausal women experience is hotflashes. This is due to an imbalance in thehypothalamus that creates a LH (luteinizinghormone) surge. Each hot flash is a LH levelspike. Black cohosh supports the estrogenphase and is able to decrease hot flashes,heart palpitations, sleep disturbances andmood swings, while chaste tree berrysupports the progesterone deficiency. t

By Rachel Schwrtzman, ND

Life CycleBalance



Why does picnic food alwaystaste so much better? It may bethe fresh air, the great company, orsensation of getting Vitamin Dafter a long winter.

uThe first step is picking what tobring - particularly when you wantto keep the meals fresh andhealthy. The main things to thinkabout when picking your picnicdishes, is what foods make theleast mess, involve the easiestclean-up and can be prepared inadvance without spoiling.

One important thing to keep inmind is the temperature food needsto be stored at. Many fruit andvegetables need to be kept at cooltemperatures to avoid food borneillness. Throwing food into acooler, or keeping it cool with anice pack is a great way to ensuremaximized freshness.

This summer, start your picnicwith some vegetables and homemade dips. Carrots, celery andpeppers work great for dipping intowhatever your taste buds crave.Hummus, eggplant dip, bean dip,

guacamole, olive tapenade andtahini are all delicious partyfavours at picnics, and are full ofnutrients, healthy fats and rich inprotein. Dips are one of the easiestsnacks to make, and the best part isthat you can get as creative as youwant with them. Mix your own,unique flavours to really add somepizazz!

For the bulk of the meal, Irecommend serving quinoa salad.Throw in your favourite veggies toget the nutritional benefits, whileenjoying the filling content of thisgluten-free grain. Some of myfavourite things to add into quinoaare grilled sweet potato, gojiberries, spinach and almondslivers. Quinoa is easy to make alot of at once, and can easily bemade well in advance.

If your picnic is just an afternoonsnack, or you want a small snackbefore mealtime, apples andalmond butter are always a greatcrowd pleaser. Keep your applesfresh after cutting them by soakingthem in lemon juice for fiveminutes after cutting them up.

Worried you do not have enoughfood? Make one more dish toguarantee everyone leaves feelingfull. Bean salad or cabbage slawboth make a great side dish to yourquinoa. Either one of these dishesis a colourful addition to yourpicnic spread.

We all know that we cannot finishoff the picnic without our favouritejuicy fruit: watermelon. Containing91% water by weight, hydratinghas never tasted so good. Whenyou are outside in the sun forhours, it is easy to forget to drinksufficient amounts of water.Having even a few slices of thisjuicy pink fruit at the end of yourpicnic meal will quench yourthirst.

So, next time the sun is shining,pack up your basket with forks,plates, a lot of water, yourfavourite dishes, and enjoy thegreat outdoors! t

Pairing food with sunshine and fresh air is the best way to enjoy any meal.

Marni Wasserman’s life is rooted in healthy eating. Culinary nutritionist,author of “Plant-Based Dietfor Dummies,” and owner ofToronto’s first plant-basedcooking studio, Marni usespassion and experience toeducate individuals on howto adopt a realistic plant-based lifestyle that is bothsimple and delicious. Visit:www.marniwasserman.com

By Marni Wasserman

Flavourful Farefor a Healthy

Picnic Lunch

FAMILY FUN



KALE SLAW SALAD

Full of colour, texture andflavour – this is a highly nutritious salad. The longer itmarinates the better it tastes!

Ingredients1 bunch if kale (any variety),chopped into bite size piecewith rib removed1 fennel1 head red cabbage, shredded2 carrots, shredded1 beet shredded2 tbsp hemp seeds½ cup olive oil ¼ cup apple cider vinegar1 lemon, juiced2-4 tablespoons raw unpasteurized honey1 tsp sea salt

Directions1. Shred the cabbage, carrots,beets and fennel in a foodprocessor with shreddingblade or use a mandolin orhand slice into thin strips.

2. In a mixing bowl, toss inall the raw vegetable ingredi-ents (except the hemp seeds).

3. In a separate bowl mix together the vinaigrette.

4. Combine vinaigrette withraw veggies and toss togetheruntil the cabbage and kale arewell coated.

5. Allow salad to marinate infridge for a few minutes – orup to an hour, mixing in thehemp seeds just before serving.t



Everyone has a unique story, but the desire to lose weight is consistently a concern for most of my patients.Whether they areoverweight or obese, those I see in my practice reflect the nearly 14million Canadians who are overweight or obese. Often physical appearance is a driving factor to lose weight. However, beingoverweight/obese is a major risk factor associated with the development of type 2 diabetes mellitus. With around 60 per cent ofthe world’s diabetes cases linked to increasing obesity rates,something needs to change soon.

uType 2 diabetes mellitus (T2D) cases are on the rise and have beenlinked to the Western diet, lack of exercise and obesity. Fortunately,making some simple lifestyle changes can have profound effects onboth preventing and treating T2D. The World Health Organizationestimates a 70% increase in T2D cases by 2035. Maybe even morealarming is that studies now suggest that 1 in 3 children born in theyear 2000 will develop T2D in their lifetime. These numbers arefrightening as T2D can lead to a number of devastating consequencesincluding: amputation, kidney disease and blindness.

T2D occurs when the body loses its ability to use insulin or does notmake enough insulin to regulate sugar levels in the body. When thebody’s cells are no longer able to respond to insulin, sugar builds upoutside the cells. The cells become energy deprived and blood sugarlevels rise, leading to damage. Diabetes does have a strong geneticlink; however, it is not the only factor that contributes to theformation of the disease. Poor lifestyle habits have a direct effect onthe development of the disease, despite genetic predisposition. If youdo not exercise, have poor eating habits, and are overweight/obese, itis time to start making lifestyle modifications to change your healthlong-term.

Better Diet, Exercise and Probiotics: a Winning CombinationMany Canadians have sedentary jobs and engage in little to noregular exercise. In reality, it is hard to find time to go for a walk orhit the gym when home and work schedules leave many peoplefeeling as though they barely have time to sleep. Yet, the importanceof physical activity cannot be stressed enough for its health benefits.Not only does exercise improve blood sugar control, but it also

By Jennifer Hendry-Lynn, ND

Intensive Food and Lifestyle Changes for

Diabetes Aid and Prevention


prevents the formation of T2D. Together, daily exercise andmodest weight loss, reduces the risk of developing T2D by 58% inhigh-risk populations. A modest 30 minutes a day of moderate tovigorous exercise at least five days a week is all that is necessaryto see the results of exercise on T2D. It is important to rememberthat moderate to vigorous exercise is different for everyone. If youhave never exercised, going for a 30-minute walk at a decent pacemay be enough to achieve the benefits of exercise. Exercise alsohelps in the maintenance of weight loss, and helps to change bodyshape by increasing lean muscle and decreasing body fat, makingyou look and feel amazing.

Not exercising is part of the viscous cycle that leads to T2D, butdiet plays a significant role in elevated blood sugar levels.Multiple studies have been done on the effects of diet on T2D andthe findings are consistent. Diets rich in vegetables, low in redmeat and whole-fat dairy products are associated with a reductionin diabetes. Likewise, diets rich in grains, refined sugars,processed foods, and red meats all increase the incidence of T2D.It is a combination of poor dietary choices over time that leads toinsulin resistance and increased sugar levels in the blood. TheMediterranean diet has shown promising results in regulating T2Din the absence of calorie restriction, weight loss and physicalactivity, but that is just one of many dietary interventions used inthe treatment of T2D.

Exciting new research is now looking beyond how diet affectsblood sugar levels, and exploring the connection between diet, gutbacteria and T2D. Our gut microflora has been found to increaseinflammation in the body leading to weight gain around ourwaists, and changes in our ability to control blood sugar levels.Research is showing that by regularly consuming refined sugars,alcohol, excessive fats, carbohydrates and processed foods; we arebreaking down our healthy gut microflora and causing weightgain, and ultimately T2D.

Although diet and exercise are historically a winning combinationof healthy lifestyle changes, newer research is now pointing outthat it may not be enough. Supporting a healthy gut microfloramust be added to the picture to achieve successful prevention andtreatment of T2D. For adults currently suffering from T2D,working with a trained health professional, such as a naturopath,with knowledge of intestinal health is key.t

References:Egger G., Dixon J. (2009 Mar;10(2): 237-49). Should obesity be the maingame? Or do we need an environmental makeover to combat the inflammatoryand chronic disease epidemics? Obesity Reviews.

Moreno-Navarrete JM et al. (2012; 7(5): e37160). Circulating zonulin, amarker of intestinal permeability, is increased in association with obesity-associated insulin resistance. PLoS One

Mutzel, Mike. (2014). Belly Fat Effect: The real secret about how your diet,intestinal health and gut bacteria help you burn fat. Wilsonville Media:Oregon, US.

Teixeira TF. (2012, Oct;31(5):735-40). Intestinal permeability parameters inobese patients are correlated with metabolic syndrome risk factors. ClinicalNutrition

Jennifer Hendry-Lynn, HBSc, ND is a naturopathic doctor practicing atREalign Health in Cambridge, Ontario. Visit: drjennd.com



Nature's Plus pioneered the addition ofsynergistic whole food phytonutrients tovitamin and mineral supplements over 40years ago.Whole food benefits remain acornerstone of the Source of Life brand andnowhere is this concept executed withgreater abundance and variety than in theSource of Life® GOLD line of products.

uIt represents the next quantum leap in whole food multivitamin supplementationdelivering energizing, health-enhancingphytonutrient benefits from more than 120whole food concentrates and extracts of theworld's finest green, red, blue, yellow andwhite fruits and vegetables.

Source of Life® GOLD contains a diversegroup of complexes and blends that aid inthe maintenance of good health featuring:

• Whole Food Antioxidant support, fromacai, trans-resveratrol, coenzyme Q10,glutathione, NAC (N-acetyl cysteine),MSM (methylsulfonylmethane), R-lipoicand alpha lipoic acid.• Trans- Resveratrol complex fromPolygonum cuspidatum, grape seed andred wine (alcohol free).• Whole Food Fiber Complex blendprovides fiber-rich concentratescontributing to cleansing and revitalizingactivity.• Full Spectrum probiotic blend withrevolutionary probiotics S. salivarius, K12and M18 for complete GI support.• Organically bound minerals using bothwhole brown rice amino acid chelatecomplex and soluble prehistoric plant-based rare earth mineral elements. • Omega Fatty Acids from chia, sunflowerseed, spirulina, black currant, flax andborage.

In addition, Source of Life® GOLD alsoprovides a complete daily vitamin profile ofhigh potency vitamins derived from wholefood sources.

• Vitamin A • Organic standard Vitamin C• Vegetarian Vitamin D3• Vitamin K2 • Organic B Vitamins • Vitamin B12

With an ORAC value of 2500, one mightwonder how Source of Life® GOLD can fit200 ingredients from over 120 sources injust three tablets. This is achieved throughthe revolutionary patent pendingOptiMicron™ Technology exclusive toSource of Life® GOLD. OptiMicron™Technology includes nanotechnology,microencapsulation, micronization,granulation and chilsonation. These millingtechniques allow for far greater nutrientconcentration than any single technology canachieve. OptiMicron™ allows Source ofLife® GOLD to pack up to 10 times thenutrient concentration compared toconventional supplements.t

As with all Natures Plus products Source of Life®GOLD is backed by a third party certificate ofanalysis that available inside every bottle youpurchase. Source of Life® GOLD is offered intablets, liquid or chewables and is hypo-allergenic, vegetarian and gluten free! Look forSource of Life® GOLD at your local health foodstore.

By Nadie Nellissen

PRODUCT PROFILE NATURE’S PLUS SHOP »

Nature’s Plus Gold Standard Multi

Source Of Life GOLD



When we are young, energetic and able, we rarely, if everthink of issues like aging. For many, the thought of being 65and up seems too far away to fathom. So why worry now?Because every little bit adds up. Nurturing a healthy body andmind takes time, which means there are no short-cuts. It iscultivated by daily habits that have profound long-termimpacts on our health and well-being in later years. Keepingour minds healthy and active is just as important as keepingour bodies physically tuned.

uResearch has found that our mental abilities begin to declinestarting as early as 27 years of age, with 22 being our peaktime. According to studies, the process impacts our brainspeed, reasoning and visual puzzle-solving abilities. Thoughwe cannot stop the progression of time and the way our bodiesnaturally age, we can however, be proactive by taking care ofthree primary areas of our health to maintain and potentiallyimprove brain and cognitive function: physical health andexercise, nutrition, and engagement in cognitive and socialactivities (Alzheimer’s Association, 2015).

Physical Health and ExerciseRecent research from the University of British Columbia hasdiscovered regular physical activity changes the brain toimprove memory and thinking skills. Routine aerobic exerciseand weight training increases heart rate and sweat, whilepromoting a boost in the area of the brain involved in verbalmemory and learning. Among its other benefits, exercise alsostimulates the release of chemicals called “growth factors” thateffect the health of the brain cells, the growth of new bloodvessels within the brain (meaning more oxygen delivery), and

By Rosanna Lee, PHEc., MHSc., BASc.

Age-Proofing Strategies



the abundance and survival of new brain cells. Indirectly,exercise helps improve our mood and sleep patterns, whilereducing stress and anxiety; all which impact cognitive functions.

With the warmer weather now, it is easier to head outdoors toget our daily dose of 30 minutes (Health Canada, 2015). Smallthings do add up: take 10 minutes to walk to the bus stop, 10minutes strolling on your break and 10 minutes walking to yourcar from the grocery store. It’s as easy as that! Health Canadaoften recommends moderate (e.g. brisk walking, jogging, ridinga bike) to vigorous physical activity (e.g. running, soccer).

Good NutritionHeart-healthy diets like the Mediterranean diet and the DASHdiet are great for promoting cognitive health. These diets areessentially low in fat and high in fibre containing primarilyplant-based foods such as, vegetables and fruits, whole grains,legumes, nuts, healthy oils and fats and a controlled sodiumlevel – all helping to reduce dementia risk. Studies have foundthat those who were on a Mediterranean diet were also 20% lesslikely to develop thinking and memory problems compared tothose not on a Mediterranean diet plan. When possible, chooseseasonal, locally-grown and organic produce for a cleaner andmore wholesome nutritional approach. Choose more freshversus processed foods to minimize the amount of sodium,sugars, fats and chemical additives in your diet. Try to eat morefoods with omega-3s, antioxidants and zinc to maintain andpromote good brain health.

Omega-3s Choosing a variety of foods containing omega-3s (e.g. flaxseeds, hemp seeds, chia seeds, mackerel, salmon, tuna, sardines,or food products with omega-3s) may help combat memory lossthat comes naturally with aging. Research has also toutedomega-3s for their heart health, blood pressure, cancer andrheumatoid arthritis protective benefits as well (Harvard Schoolof Public Health, 2015). As a word of caution, children andpregnant women should avoid eating fish containing high levelsof mercury (e.g. shark, swordfish, king mackerel or tilefish) andopt for safer alternatives like nuts, seeds, oils or other fortifiedfoods high in omega-3s.

AntioxidantsFoods high in antioxidants (e.g. prunes, walnuts, pecans, dark-coloured grapes, leeks, kale, blueberries, strawberries, sweetpotatoes, squash, green tea, acai berries, and tomatoes) protectagainst free radical damage, which tends to occur daily and withthe onset of aging. Antioxidants have also been found in studiesto improve or delay short-term memory loss.

ZincThis essential mineral has been found in some studies toimprove memory and cognition, especially in the area ofmemory formation and cognitive stability. Proper intake of zinchelps in maintaining healthy communication channels betweenneurons, preventing cognitive decline. Normally, we can getenough zinc from food sources alone. Foods relatively high inzinc include oysters, beef, crab, fortified breakfast cereals andgrains, beans, yogurt, chick peas and cashews.

Cognitive and Social ActivitiesBeing mentally stimulated by learning new activities, skills or taking onhobbies may provide short and long-term benefits for your brain. Just likebuilding muscles in the body, which need constant strength and resistancetraining, your brain requires constant stimulation in order to stay active andsharp. Choosing activities that challenge you to think like playing strategygames, engaging in high-level reading, taking a class to learn somethingnew or challenging, figuring out real or simulated problems (e.g. boardgames, cross-words, word problems, math problems) are great ways tomaintain and, or improve your brain function. Choose activities that youtruly enjoy and try to do them with family members, friends and peopleyou know in the community.

Friendships can also boost happiness and relieve stress and tension, whichhave been found in studies to provide protective benefits for the brain.Stress over time can rewire our brains to become more anxious anddepressed, while speeding up the aging process. In severe cases, stressoverload may even impair cognitive function, increase memory problems,and result in poor concentration and judgment. Research has found thatbeing socially active may support brain health and potentially delay theonset of dementia. Ways in which you can stay socially active are endless,but some ideas include: volunteering within your local church orcommunity, joining a club, meeting up with friends or co-workers overcoffee or participating in a charity event. t

Roasanna Lee, PHEc., MHSc., BASc. is a nutrition and health expert, aprofessional home economist and an avid foodie with diverse experiences inhealthcare, community nutrition, industry, education, public health and research.


Stay injury free and motivated this summer. Make exercise ahabit and train for life! Remember that setbacks will happen, so beprepared and don't let them derail your progress. Don't aim forperfection, instead aim to persevere!

Step 1: Prioritize RecoveryExercise stresses the body. Exercise is only a positive stress if yougive your body the ingredients it needs to recover. Recovery is notjust something you fit in if you have time. Get seven or more hoursof sleep each night, be mindful of your nutrition and schedule timeto stretch and use the foam roller.

Step 2: Listen to Your BodyDon’t exercise through minor aches and pains. Too much trainingand too little recovery is a recipe for injury. That doesn't mean Ithink you should skip your workout and lie on your sofa. Listen toyour body and take a break from high impact actives like runningwhen needed, but find other ways to be active. Try water running ortake a pilates class.

Step 3: Progress GraduallyIf you haven't worked out all winter don't try to train at your pre-winter intensity. If you have never worked out, don't pushyourself to exhaustion the first time out. Always progress graduallyto let your cardiovascular system and your connective tissue adapt.

FIT FOR LIFE

exer

ciSe »

By Kathleen Trotter, MS (Exercise Science), BA (Honours)

ReachingFitness

GoalsBE YOUR BEST YOU


Step 4: Don't Just Do Cardio!The repetitive nature of any cardiovascular activity is hard on thebody; it stresses your joints, tendons and ligaments. Avoid injuriesby strength training, training your core, stretching and using thefoam roller. Cardiovascular exercise strengthens the heart and iscertainly important. All I am saying is, make sure cardiovascularconditioning is only one part of your training regimen and mix upyour cardio workouts. Strength training will be an essential part oftransforming the shape of your body.

Tips to Stay Motivated and Improve Fitness1. Use My 10 Minute RuleWhen you want to skip your workouts use my "10-minute rule".Make yourself do something for at least ten minutes. Usually, onceyou start moving you will just continue, but if you stop after tenminutes at least you have done something.

2. Have a Conversation with your Future SelfThe next time you want to skip a workout talk yourself through howyou will feel depending on the choice you make. For example, whenI want to skip a workout I tell myself, “Yes, if I skip my workout Ican relax, but I will be kicking myself the entire time. On the flipside, if I am active, even for 20 minutes, I will enjoy relaxing. Plus,I will feel great.”

3. Mix up the type of cardio you do within the same workout.When triathletes do two of their sports back to back they refer to itas "brick training". Try doing a few different cardio machines backto back. For example, do 10 minutes on the bike followed by fiveminutes of skipping. Repeat that cycle two or three times.

4: Interval trainingInterval cardio training is when you alternate between bouts of highand low intensity training. Intervals are great because you can dothem anywhere, and on any piece of equipment. Do them whileswimming, on the bike, while running or even while dancing. Theyplace a high metabolic demand on the body and burn a lot ofcalories in a short amount of time. Try this interval workout: warmup for 5-10 minutes. Then cycle through the following sequence: 30seconds hard, 30 seconds recovery, 60 seconds hard, 60 secondsrecovery, 90 seconds hard, 90 seconds recovery. Repeat 2-4 times.Cool down for five to ten minutes. If you are on the treadmill or youare running outside simply increase your speed. If you are on anyother machine like the bike or elliptical, increase both yourresistance level and your speed.t

Kathleen Trotter, MS (Exercise Science),BA (Honours) is an ironman competitor,personal trainer and writer. She is passionate about fitness and health andtrains a wide variety of clients rangingfrom the avid athlete to individuals livingwith osteoporosis, Parkinson’s and scoliosi. Visit: www.kathleentrotter.com.


26 Summer 2015 HEALTH DIRECTIONS | healthydirections.ca

You may want to choose a heartier green forthis dish to stand up to the warm steak andbold dressing. Try romaine, endive, orarugula. Serves 2

Ingredients½ cup extra-virgin olive oil4 limes, juiced¼ cup finely diced onion2 cloves garlic, minced2 tablespoons roughly chopped fresh cilantro1 teaspoon mustard powder1 pound beef (flank steak, sirloin, or strip)4 cups salad greens1 avocado, split lengthwise, pitted, peeled,and cut into large dice½ cup halved cherry tomatoes1 red, yellow, or orange bell pepper, seeded,ribs removed, and cut into large dice½ cup Cilantro-Lime Mayo

DirectionsYou can easily swap out the steak forchicken, shrimp, salmon, or cod. Chicken can marinate for the same amount of time,but seafood should only “soak” for 20 minutes—any longer and the acid from thelime juice will start to turn the fish to mush.For a vegetarian version, use hard-boiledeggs in place of meat.

To make the marinade, in a food processor,combine the olive oil, lime juice, onion, garlic, cilantro, and mustard powder andblend on low speed. Place the beef in a resealable plastic bag or a nonreactive bowlwith a lid and add the marinade. Seal the bagor cover the bowl and marinate in the refrigerator for 1 to 8 hours; more is better,especially for tougher cuts of meat.

Remove the steak from the refrigerator 30minutes before cooking. Preheat the oven to350°F. Heat a grill to high heat (500°F) orheat a heavy skillet over high heat on thestovetop. Line a baking sheet with foil.

Remove the beef from the marinade; discardthe marinade. On the grill or in the skillet onthe stovetop, sear the beef over high heat untila light crust is formed, 2 to 3 minutes eachside. Transfer the beef to the prepared bakingsheet. Roast the beef in the oven for 8 to 15minutes (depending on thickness) to desireddoneness. Let the steak rest for 5 to 10 minutes, then thinly slice.

While the beef rests, toss the salad greenswith the avocado, tomato, and bell pepper ina large bowl, then divide between 2 plates.

Place slices of steakon top of the greens.Add 1 tablespoonwater (or more) to thecilantro-lime mayoand mix thoroughly,until it’s the consistency of salad dressing. Drizzle thedressing over the steak and salad and serve.

Cilantro-Lime Mayonnaise3/4 cup Basic Mayonnaise 1/4 cup minced fresh cilantro1 clove garlic, minced

Combine ingredients in a bowl and mix well.

From “The Whole30” by Melissa Hartwig andDallas Hartwig. Copyright © Whole9 Life, LLC,2015. Reprinted by permission of Penguin Canada,a division of Penguin Random House Canada Lim-ited. Photography credit: Alexandra Grablewski.

STEAK SALAD WITH CILANTRO-LIME MAYO

GREEN CABBAGE SLAW WITH LEMON OILIngredients1 clove garlic, mincedJuice of 1 lemon¼ up extra-virgin olive oil1 medium head green cabbage, finely shredded1 cup shredded carrots2 tablespoons chopped cashews1 teaspoon sesame seeds½ teaspoon salt½ teaspoon black pepper1 tablespoon ribbon-chopped fresh basil

Shredding cabbage is really fast and easy..First, cut the cabbage in half, then in halfagain. Take each quarter and remove thecore of the cabbage (the thick white stem)by cutting it out with a sharp knife. Layeach quarter on a flat side and cut cross-

wise into thin slices, working from top tobottom. You’ll end up with thin ribbons ofcabbage, perfect for slaw.

Directions Whisk the garlic and lemon juice in a mix-ing bowl. While whisking, slowly add theolive oil in a steady stream until fullyblended.

In a large bowl, combine the cabbage, car-rots, cashews, and sesame seeds. Mix witha wooden spoon to combine, then toss withthe lemon oil. Adjust the seasoning withthe salt and pepper and top with the basil.

Serves two from “The Whole30” by MelissaHartwig and Dallas Hartwig. Copyright ©Whole9 Life, LLC, 2015. Reprinted by permission of Penguin Canada.

FOOD PASSIONS SUMMER FAREreci

PeS

»


Hay fever (nothing to do witheither hay or fever) is anallergic reaction to pollen.Its proper name is seasonalallergic rhinitis. We can toleratecertain amounts of pollen, but there

is a sensitivity level, which will causesomeone with hay fever to have an

allergic reaction, triggering the release of histamines. Thissensitivity level varies from person to person.

uMany remedies rely on anti-histamines. Since we needhistamines to keep us alert, attentive and awake, it is clear whyanti-histamines can result in drowsiness. If they do make youfeel at all drowsy you should not take them when driving oroperating machinery.

uCommon hay fever symptoms include sneezing, a runny nose, a stuffed up nose, itchy, watery or streaming eyes, nasalcongestion and a general stuffed up feeling in the nose andthroat. Itching around the face and mouth including an itchymouth, itchy roof of mouth, headaches and wheezing can alsooccur. Avoidance of the pollen is clearly the best way to avoidthe reaction to it – if there’s no pollen, there’s no reaction.

uDrug-free, organic allergen barrier balms, which have beenshown to significantly reduce the amount of pollen entering thebody are now becoming available in pharmacies and health foodstores throughout Canada. These simple balms are made fromorganic and natural beeswax and sunflower oil, with differentvariants containing aloe vera to soothe a sore nose. They workby trapping or blocking the allergen before it gets into the uppernasal tract where it could start to cause the reactions: theallergen simply sticks to the balm. They are invisible and areapplied at the base of the nostril (some people use a cotton budto apply them inside the lower part of the nostril – the more areacovered, the more pollen trapped).t

Brought to you by: CLM Health Group Inc. In studies by the NationalPollen and Aerobiology Research Unit (NPARU) at the University ofWorcester the UK’s leading authority on airborne allergens, allergenbarrier balms were shown to trap all types of tree and grass pollen, aswell as pet and dust allergens – they were also shown to trap over athird of the pollen entering the nose. And in a 2014 study by AllergyUK, 78% of participants said HayMax™ worked for some or all of theirhay fever symptoms. HayMax inventor, Max Wiseberg is an expert inairborne allergies (including hayfever and dust and pet allergies).

Hay FeverBarrier Balm

By Max Wiseberg



The food-mood connectioncontinues to amaze us.What you eat directly influencesyour brain chemistry andsubsequently affects your mood.This means, if you’re deficient inessential nutrients, your brainchemistry can be impacted, andyou may experience moodswings and behavior changes. Italso means making specific foodchoices can drastically improvethe way you feel.

uFood, as well as nutritionalsupplements, influencespecialized brain messengers, or neurotransmitters, such asserotonin, dopamine, and

noradrenalin. These messengersenable communication betweennerve cells in the brain thatcontrol mood, appetite, thoughts,and behaviors. They even governfeelings of happiness, mentalalertness, and calmness. Sinceneurotransmitters are derivedfrom compounds in the foods weeat, changing our food choicescan naturally modify their levels.Some foods can improvephysical or mental stressresponse, while others maycontribute to anxiety ordepression.

The choices we make regardingfats are especially important to

our mental health. The fats in ourfood help regulate memory andmood, as 60 percent of the brainis made up of fatty acids. Thelong chain of omega-3 fats,docosahexaenoic acid (DHA)and eicosapentaenoic acid (EPA),are essential to the optimumperformance of the brain. DHAand EPA are found in oily fish,such as mackerel, tuna, herring,salmon, and sardines, as well asin fish oil supplements.

If you don’t regularly eat at leasttwo to three servings of fatty fishper week, you should considertaking a daily supplement. Your risk of depression and stress

FINDING BALANCE

Mood Improving

Food

By Jolie Root, LPN, LNC



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level can be reduced just by introducing these fats into your diet.DHA and EPA can also support a healthy memory and protectour brains as we age.

Proteins are another important part of our diets, since they’re thebuilding blocks of most of the body’s cells, nerve tissues, andorgans. Proteins are comprised of amino acids, which are neededto build the neurotransmitters that direct mental performance.Eating proteins with complex carbohydrates can change thebrain’s chemistry and support concentration, calmness, and asense of wellbeing.

Specific amino acids affect our neurotransmitters, and thus ourmood. 5HTP and tryptophan, which are found in things liketurkey and milk, as well as supplements, boost serotonin, whichsupports emotional stability and cognition. Phenylalanine andtyrosine, found in milk, meats, and soy, support dopamine,which allows us to experience pleasure, makes us more sociable,and supports learning and motivation. When dopamine levelsrise, our bodies produce norepinephrine, which boosts energyand drive.

These are just some of the many interesting ties between foodand mood. As scientists’ findings continue to expand, be sureyou stay up-to-date with the latest research and plan your mealsaccordingly. t

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By Renita Rietz

Achieving Health with Triphala

There are may concepts of whatdetoxification actually means – whether itis optimizing detoxification pathways in liverfunction, improving methylation status,chelating heavy metals or enhancingdigestion and increasing elimination or acombination of all of the above. Dependingon the area of focus there are manywonderful targeted botanicals and superfoodsthat are recommended. There is one herbaltonic, however that is regarded as a gentleand safe tonic for general detoxification andcleansing that can be used on a daily basisyielding many benefits.

uTriphala is regarded as one of the mostimportant herbal preparations in TraditionalAyurvedic Medicine. In Sanskrit, Triphalameans “three fruits” and true to its name, itis a blend of amalaki or amla, bibhitaki andharitaki. Believed to restore balance to allthree doshas, it is one of the most used tonicsin Ayurveda for whole body rejuvenation andbalancing. It has been used for thousands ofyears for daily, gentle cleansing particularlyfrom the standpoint of promoting regularityand optimal digestive health. According tothe energetic principles of Ayurveda, Triphala

contains five of the six tastes and is sweet,sour, pungent, astringent and bitter, neutral inaction and balancing for Vata, Pitta andKapha constitutional doshas.

There is a saying in Ayurveda that “a childneeds not worry even if he does not have amother as triphala will take care of all needsand requirements.” This adage sums upTriphala’s status in Ayurvedic herbology as amulti-tasking formula that aids with manysystems in the body. Beyond its central rolefor digestive health Triphala has also beenshown to aid with metabolism, weightmanagement, cholesterol reduction, and liverfunction.

The three fruits in Triphala, particularly Amlacontain notable amounts of whole foodvitamin C. Vitamin C aids in collagen repairand wound healing and helps in thedevelopment and maintenance of bones,cartilage, teeth and gums in addition toconnective tissue formation. Vitamin C alsohelps the body to metabolize fats andproteins. Triphala also contains a host ofantioxidants such as gallic acid, ellagic acid,quercetin and tannins.

Making it Part of Your DietThere are several ways that I like toincorporate Triphala into my daily routine.Firstly, I like to add 1-2 teaspoons of wholefood Triphala powder to my superfoodbreakfast smoothie every day. The secondway I like to use triphala is to add 1/8-1/4 ofa concentrated dual extracted supercritical,hydro-ethanolic powder to my water bottlewith a teaspoon of yacon syrup. Triphalapowder can also be added to yogurt, saladdressings and raw desserts. Although it doeshave a tangy, sour taste, it is surprisinglyversatile and can act as a replacement forlemon juice for example in any recipe. If youare wondering what single addition to maketo your next digestive, detox or cleansingprogram, there is no better tonic to considerthan Triphala. t

Renita Rietz is a health and nutrition writer andspeaker who educates on the phytotherapeuticpotential of indigenous foods and plants forprevention and [email protected]

FOOD HISTORY & TRENDStHri

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Next to weight loss, detox and cleansing are at the fore of most people’s minds when it comes tomaking a change to their health. Everywhere you turn, detox is the buzz word du jour.



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When most people think of the liver,their first thought is usually “detox.”Although detoxification is an importantfunction of the liver it is only one of the 500functions the liver performs daily, making itby far the busiest organ in the body. Let’sfocus on one of the liver’s other 500functions; the creation of muscle. The livermakes protein creation possible. The healthof the liver can determine how well and howquickly protein is created. To understandwhy, we must take a closer look at thecomponents required to create a protein.

uTo create protein your liver needsnitrogen, a-keto acid skeletons and aminoacids. Amino acids and nitrogen are madeavailable to the liver through consumption ofdietary protein from food or shakes and frommuscle cells that have been destroyed fromphysical exertion. Muscle cells experiencemicro tears during a workout, causing aminoacids and nitrogen to leak into the blood.These components are then transported to theliver where liver enzymes aminotransferase(AST) and alanine transferase (ALT) connectnitrogen + a-keto skeletons + amino acids“transferring” them into new human proteins.A very general approach to understanding theliver’s role in protein creation is to think ofprotein as the word, amino acids as the letters

and the liver as the writer. Your liver is whatmakes protein creation possible.

A key component of protein creation isnitrogen. Nitrogen is the “glue” that bindsamino acids and a-keto skeletons together tocreate proteins. The more nitrogen available,the more protein can be created. This term iscalled, “positive nitrogen balance,” or“nitrogen retention,” and is somethingathletes and bodybuilders have been familiarwith for years. The “quest to retain nitrogen”has made protein a three billion dollar a yearcategory. When your body is “retainingnitrogen,” you are in a state of “anabolism”and protein is being created. When you arelosing nitrogen, “negative nitrogen balance,”the body is no longer repairing itself and is ina state of catabolism or breakdown.

Understanding the relationship betweennitrogen and the liver may result in moreefficient use of protein supplementation.Recently, Himalaya Herbal Healthcareconducted a study to determine the effect ofLiverCare on protein anabolism. Knowingthat nitrogen utilization is a key indicator forprotein creation, urine and stool sampleswere collected and analyzed prior to thestudy to determine a baseline and for 60 daysduring the study from 70 individuals. Thirty

five were given 1 capsule of LiverCare twicedaily and the other thirty five individualswere given a placebo. The results were quiteimpressive.

The LiverCare group retained 1.9 times morenitrogen in their fecal matter and retained 2.1times more nitrogen in urination, vs theplacebo group. Indicating the placebo grouplost the potential for protein creation. Sincethe LiverCare group lost less nitrogen theywere able to make more protein. The resultsfrom the clinical trial demonstrate the poly-herbal combination in LiverCare acts as ananabolic support promoting protein synthesis,improving the functional capacity of the liverand supporting cellular metabolic activityand normal regeneration.

In addition, LiverCare has been clinicallyshown in over 200 human clinical trials topreserve and promote liver cell lifespan.The next time you purchase a protein, don’tforget to support your liver to “make everyprotein shake count”. Get the most out of theprotein you ingest!t

Nadine Nellissen has been interested in wholistichealth since her involvement in sports at an earlyage. It was from an athletic viewpoint she realizedthe important connection between physicalexercise, diet and emotional health.

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By Nadie Nellissen

A very general approach to understanding the liver’s role in protein creation is to think of protein as the word, amino acids as the letters and the liver as the writer. Your liver is what makes protein creation possible.


healthy directions summer 2015

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