healthy directions winter 2016

WINTER SEASON SURVIVAL FARE

GET SET TOSPARKLE

HealthyDirections.ca

WINTER FITNESSFOR PETS

WINTER 2016

HEALTHYDIRECTIONS

Michael Smith

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ENTRÉES

HERBALS FORCOLD AND FLU

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HEART HEALTH Moving to a New Beat

32 HEART HEALTH IN THE KITCHENHeart Protecting Foods

34 HEART SUPPORTING HERBSHawthorn, Cayenne and Ginkgo

ARTHRITIS & JOINT PAINNatural Options for Mobility

22 COLLAGEN FOR JOINT PAINA Novel Therapeutic Approach

30 JOINT PAIN SUPPORT WEARPain Relief for Aches and Injuries

HEALTHY STARTSA Pathway to Better Health

24 TOP NOTCH TINCTURESAccess the Healing Power of Herbs

27 LET’S TALK ABOUT ALKALINITYThe Golden Rules that Still Apply

28 NATURAL BEAUTYEssential Sugars for the Skin

29 FOOD HISTORY AND TRENDSuperfood Sweeteners

37 NATURAL OPTIONSSalt Therapy for Cystic Fibrosis

40 HOMEOPATHYSore Throat Stoppers

42 CORPORATE PROFILEHimalaya Garcinia Cambogia

HEALTHY DIRECTIONS | healthydirections.ca Winter 2016 3

HEALTHYDIRECTIONS

WINTER HEALTHFinding Joy & the Art of Being Well

06 GET SET TO SPARKLEHow to be Your Winter Best

08 WINTER TRAILBLAZINGWhere to Hit the Trails this Winter

10 SNOW SURVIVAL FAREAdele’s Top Five Winter Food Picks

20 A RAY OF SUNLIGHTDon’t be in the Dark About Vitamin D

23 HERBALS FOR COLD AND FLUUmcka, Thyme, English Ivy and Garlic

FOOD PASSIONS Nourishing and Warming Meals

12 WARMING WINTER ENTRÉESwith Chef Michael Smith, Chef Paul Rogalski, Judy Servay and Sarah Harmer

Beefy Barley Kale Stew

Sweet Potato Soup andPumpkin Seed Pesto

Vietnamese Chicken Curry

Roasted Cauliflower Parsnip Soup

Dahl Soup

Squash Pesto Feta Bake

PET PERKS Natural Health for Your Pet

35 WINTER FITNESS FOR PETSGetting Fit with Fido

39 PETS FEEL STRESS TOOThe Thrill is Gone, Kind of Blues

WINTER 2016

6

20

16

4 Editor’s Note5 Our Contributors38 Hot-Off the Shelf 41 Classifieds & Training

[CONTENTS]

24


4 Winter 2016 HEALTHY DIRECTIONS | healthydirections.ca

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

Your compass for natural health, wellness and outdoor adventure.

WINTER 2016Vol. 17 No. 1

EditorCharleen Wyman

[email protected]

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 1714-5791 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!

Advertising SalesJon Cousins

1-877-276-1849 [email protected]

Visit our website for health features, recipes, free prizes and more:

www.HealthyDirections.ca

HEALTHYDIRECTIONS

EDITOR » EDITOR’S NOTE

There always seems to be a little magicswirling in the wind with the first snowflakesfalling. However, keeping that magic alive

through sometimes gray and colder Canadian wintermonths can be challenging. As the colder months

linger, so can a cold or arthritis pain, along with agrowing sense of lethargy.

In Get Set to Sparkle Naturopathic Doctor Rachel Schwartzmanshares ways to improve immune health and offers naturalapproaches for improving mobility for those with arthritis and

joint pain, along with inspiration to get moving for all ages.

This edition offers up some new, winter comfort foods, which are all hearty andnourishing in Warming Winter Entrées. Chef Michael Smith shares a few recipesfrom his new cookbook Make Ahead Meals including Beefy, Barley Kale Stew.Chef Paul Rogalski also shares his recipe for Roasted Cauliflower and ParsnipSoup, along with recipes from Judy Servay and Sarah Harmer, all from Peter &Chris Neal’s Goodness: Recipes & Stories.

While in the kitchen, I asked Doug Cook, RD, MHSC to talk about ways to improvecardiovascular health. In Heart Health Starts in the Kitchen he shares how nutritionas a whole, plays a pivotal role in cardiovascular health for reducing inflammationand promoting the ideal balance, or ratio, of blood lipids or ‘fats’ like LDL & HDLcholesterol and triglycerides.

Stay warm and be wonderful! Our main prize giveaway this edition is a UAColdGear Infrared Hybrid Full Zip from Under Armour. We’re also offering anIncrediwear Circulation Glove and a Coco Natural Air Freshener. Enter to win at:www.healthydirections.ca/category/prize-giveaways.

A healthy immune system, winter survival fare and an active lifestyle are all yourbest hope for a healthy and happy season!

Serving the Best of Winter Health!

ContributorsRachel Schwartzman, ND,

Adele Cavaliere,Chef Michael Smith, Chef Paul Rogalski,

Judy Servay, Sarah Harmer,Jolie Root, LPN, LNC,

Jean-Yves Leroux, PhD, MBA,Rosanna Lee, PHEc., MHSc., BASc,

Mark Sebanc,Cyrus Kuhzarani, R.Phm,

Pharmacist Ben Fuchs, R.Ph,Renita Rietz, John Stoikos,Doug Cook, RD, MHSc,

Marva Ward, CNP, Michelle W. Book,

Livia Tiba,Pascal Frochisse, B.Pharm, Homeopath,

Raisa Weisspapir Registered Homeopath (Ontario)and Nadine Nellissen.



Adele Cavaliere is aHolistic Nutritionist,published author of thebook 21 Days to DetoxifyYour Life is an elite fitnesstrainer, yoga instructor andfounder of Nutri-School.

Michael Smith is a Canadian chef, writer and long-time CanadianFood Network star. Currently, he hosts ChefMichael’s Kitchen. Heis the author of eight bestselling cookbookswith his latest releaseMake Ahead Meals. Helives on Prince Edward Island with his wife andthree children.

Nadine Nellissen persuedher passion for holistic healthat the Canadian School ofNatural Nutrition graduatingas a Registered Holistic Nutritionist. She also attended Wild Rose College’s Clinical Herbalist Program.

WRITE » OUR CONTRIBUTORS

Doug Cook, RD, MHSc is aregistered dietitian and authorwith a focus on functional,medical, nutrition therapy. His most recent release is The Complete Leaky GutHealth & Diet Book.Visit:www.dougcookrd.com

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Winter can be a hard time for people tokeep active. As the temperature declines,more people spend time indoors. It can be difficult to walk on icy sidewalks,especially for an increasingly agingpopulation, amongst which there can be a fear of falling and injury. Along with thislack of activity, we see Canadians gainingweight, energy levels snow diving andmood disorders on the rise.

When getting outside really is too much tohandle, then head out to the gym, drop inon a yoga class, or go for an early morningwalk in the mall. One thing not to do is bestill all winter long.

Mood: Research shows that after fiveminutes of outdoor time, people’s moodsimprove and self-esteem goes up. A studypublished in Psychological Scienceshowed that attention levels wereimproved when time was spent in nature.

A Duke University study and onepublished in the Archives of InternalMedicine in 1999 on exercise fordepression showed it can be equal to orbetter than some medications forimproving symptoms for the long-term.Exercise boosts dopamine and oxytocinlevels and these two hormones areresponsible for happiness and love. Thinkabout moving your body outside daily toincrease your dose of happiness.

By Rachel Schwartzman, ND

THE SPELL OF WINTERTIDE

Maintain Joint HealthAs we age, we tend to be less active. Paincan be a factor in inactivity. There are twomain types of arthritis, osteoarthritis (OA),which is normal wear and tear of thejoints and occurs as you age. The other isrheumatoid arthritis (RA), an auto-immune condition that effects the jointspaces. Remaining active is an importantway to keep your muscles strong and jointspaces limber. If sore joints are your causeof inactivity, choosing some naturalremedies may help support the joints.

Fish oils: These are an excellent source ofomega-3 fatty acids (including EPA andDHA), and a powerful anti-inflammatoryas they inhibit inflammatory cytokines andprostaglandins. They have been found todecrease joint swelling and tenderness inboth RA and OA.

Boswellia: Is known to have anti-inflammatory and analgesic properties. Itcan also prevent cartilage loss making it apotential therapy for RA in addition toOA.

Curcumin: Derived from the turmericplant, this plant reduces pain and swellingdue to OA and RA by inhibitinginflammatory cytokines and enzymes,including cyclooxygenase-2 (COX-2).

Improve Your Immune HealthIt was found that people who spend moretime in nature had an increase in naturalkiller cells, which are needed to eliminateviruses and cancer cells from our bodies.It is also important to remember thatviruses cannot live in a cold climate. Ourtendency to hibernate indoors allows forthe proliferation of bacteria and virusovergrowth. It is in fact spending timeoutdoors, that inhibits these littlepathogens. Nature, really is good for your health.

With the right winter gear and a positive attitude Canadian winters can be a joyful, fun and active time of year.

Get Set to SparkleWinter Edition 2016.qxp_August/Sept 2015 2015-12-16 9:01 PM

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For extra immune system support,visit your health food store.Elderberry syrup is a deliciousremedy used for centuries and isrich in vitamins A, C,bioflavonoids, and antioxidants thatboost the immune system anddamage the virus cell wall. A studyin the Journal of InternationalMedical Research, showed patientsgiven elderberry syrup recoveredan average of 4 days faster fromthe flu than those not taking thesupplement.

Instead of grabbing those sugarfilled cough candies to soothe asore throat, try some zinc lozenges

instead. Zinc is a trace mineralessential for cells of the immunesystem, and zinc deficiency affectsthe ability of T cells and otherimmune cells to function as theyshould. So, zinc lozenges will notonly soothe your throat, butsupport your immune health too.Sounds like a win-win situation tome.

Vitamin D: Getting outside is alsoa great way to help ensure yourdaily dose of vitamin D, importantfor both immune and bone health.Vitamin D is essential to preventosteoporosis, cancer, depressionand cardiac episodes. We want to

be mindful of how much time wespend in the sun for skin health, butif you know you are not going toget outside, than a supplement issomething to consider.

Garlic is a nutrient dense plant,used for thousands of years in thetreatment of illness and disease.Research shows people that eat 1-2 cloves daily get fewer coldsymptoms, and when they do getsick, it’s for less time. If eating itraw is too much for you, try addingit to salad dressings, into beansalads or quickly minced and addto greens.

Learning Respect for the EnvironmentIt has been shown that childrenunder the age of 11 that spend timein nature, take better care of theenvironment later in life. It’s animportant lesson for our childrenand to pass on to futuregenerations.

So, grab your children orgrandchildren, a friend or pet andconnect to nature and explore allthe winter sparkle Canada has tooffer. t

Winter TrailblazingThere are 26 provincial parks inOntario open during the winter season and 19 Ontario parks.

One great winter destination is AlgonquinProvincial Park with many trails availablefor winter day visitors and campers.Traverse by snowshoe or cross-country ski.Algonquin has three designated cross-country skiing trail networks with varyinglengths and degrees of difficulty.

Other cross-country skiing opportunitiesand rentals are available at Arrowhead,Pinery, Wasaga Beach and Windy Lake.For snowshoeing opportunities and rentalsconsider Arrowhead, Killarney, Pinery,Wasaga Beach and Windy Lake.

Skating is available at Algonquin (MewLake), Bronte Creek and Pinery on largeoutdoor rinks. Discover unique skate trailsalong campground roads at MacGregorPoint and Arrowhead. Skate rentals arealso available here. Not sure what trailconditions might be like week to week?Visit Ontario Parks’ new Ski Report atwww.ontarioparks.com before planningyour next trip.

Looking for Outdoor Adventure in Toronto? Take on Rouge Park in the Rouge RiverValley, the Taylor Creek Trail, a beautifullywooded 3.5 km excursion for snowshoers,or one of the York Regional Forest’s 21trails.t

Rachel Schwartzmanis a board certified naturopathic doctor, licensed acupuncturist andbirth doula. She maintainsa general family practicein Toronto, with a specialinterest in family medicine,women’s health, pregnancy and pediatrics.rachelschwartzman.com



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Women ErosynTM #7 is the only productthat helps most women to restore libido, desireand the ability to climax. There is no drug or naturalproduct like it. Both #6 and #7 will function like aspark plug and restart energy, mood and libido.Instead of feeling worn out, you can do more all daylong physically and creatively. Stop all argumentswith your spouse and enjoy sex again like in your20s. Satisfaction is guaranteed.

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ARTHRITISMen Bell ProstateEzee Flow Tea Men have relief in 3-5 days fromdribbling, burning and rushingto the toilet. Relaxes blood flowfor better erections. Helps alsowith male incontinence.Works in virtually every case. Ifyou are considering surgery, trythis tea first. Hundreds ofdelighted men testifying on ourweb site:�Had to get upevery hour at night. Now I getup once a night. Joseph Whittaker, Sewell, NJ � Icancelled my prostate surgery. Get up once a night.I'm so happy not to have to face the torment of a prostateoperation and possible incontinence and impotence.Albert E. Blain, 74, Schumacher, ON �Even afterTURP prostate surgery and microwave therapy had toget up many times. Now down to 1-2 times. Tea is 100%better than drugs. Robert G. Stocker, Eustasis, FL�After1st year drinking teamy PSA went down to 4.5; after2nd year to 2.9; after 3rd year to 2.3. I highly recommendthe tea. A real life saver. Thomas M. Thurston, Forsyth, GA.

Women Ask for #4b Bladder Control Tea forWomen. It seems so unbelievable, many womendon't know there is a delicious tasting herbal tea availablein all health food stores that stops incontinence, bladderinfections, UTis within days and women keep on wearingcostly pads and diapers. Try the tea. It is guaranteed. Goshopping and travelling again worry free. We have helpedtens of thousands of women.

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Snoring?Sleep apnea?Trouble fallingasleep?University of Toronto professorstates that 69% of adults havesleeping problems. Bad sleepreduces physical and creativeenergy all next day. Almost allfamilies are affected. Sleep apnea may cause highblood pressure, strokes, heart attacks and irregularheart beats. Can be very destructive in relationships.Hundreds of true testimonials on the Bellwebsite from people like you. �I really didn’t snore or gasp for air anymore.I sleep through the night and feel rested andrefreshed in the morning. Mark Wilson, 40,Hudson, NH �Sleep apnea capsules workedfirst night. For 15 years I had sleep apnea and mydoctor made me buy a CPAP machine, which I couldnot use. Finally Bell #23 helped the first night andevery night thereafter. Like a miracle. Unbelievable.Karen Braun, 67, Glace Bay, NS�For 20 years Iwas waking up frequently gasping for air.During the day I would start napping every time Iwould sit down, because I was tired. Since taking#23 sleeping 6 hours is heaven. It made asubstantial change in my life. Mary C. Myrick, 62,Jackson, MS�It is such a joy not having to usethe CPAP machine anymore. Wayne Burse, 63,Beamsville, ON.

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High blood pressure is called the silent killer. If your BPis higher than normal, try to get it down to about 120/80.For many people it is easy tocontrol. On our website you willfind over 50 testimonials with fullnames and towns from all overUSA and Canada. Most of themhave listed phone numbers andare happy to talk about the reliefthey had. No money was paid fortestimonials. Dr. C. HammoudM.H., Ph.D. recommends thiseffective fish peptide bloodpressure natural product.Truthful actual experiencesfrom real people: �I wason 3 blood pressure drugsthat did not work well. Afterstarting Bell #26 my readings are generally well below120/80. Dona A. Anderson, 76, Sooke, BC.� My blood pressure was 157/90 and I had sideeffects from prescription drugs. I bought a monitor. After6 months on Bell #26 I was down to 120/80. Toni L.McCuistion, 52, Elizabethtown, PA. � Blood pressure went from 170/110 down to110/70. Was on three medications that didn’t help.Within a month on Bell#26 my BP dropped to 110/70.I thought I didn’t need it anymore and the BP went up to170/110 again. I will now stay on Bell. I am surprisedabout its effectiveness without side effects. Bell exceedsmy expectations. Patrick McManus, 52, Edmonton, AB� At work my driver’s medical test was too highat 170/100. After taking Bell #26 for a few days I wentdown to 128/84 which allowed me to pass my workmedical. Kris Geier, 48, Windsor, ON.

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Helps immune function.The only cold medicine with amoney-back guarantee. Fourmedical doctors that wrotein their book SHARK LIVEROIL that you can prevent coldsand flus. Dr. Hubert wrotesince his own high-schoolage children took shark liveroil they have no more colds.Dr. Haimes’s grandchildrenhave been taking shark liveroil for 6 months and he writesthey have no more infection ofany kind. Read many testimonials on theBell website: “I had 3-4 flus every winter. Nonelast 5 years.” “Amazing! All of us have no morecolds.” “No more asthma, no puffer, no cold, noflus, changed my life”. In North America this is aby-product from the restaurant industry. No sharksare caught for their liver or their cartilage. � Nomore colds, also my eczema disappeared!Last 2 years I would get colds often due to stress asI am an athlete and body builder. After starting BellShark Liver Oil #51 I had no more colds or even asign of a cold. Dennis Tudos, 23, Kent, WA.

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Works by cleaning blood from theinside, instead of attacking skin withcreams or washes from the outsideand leaving actual cause untreated.Actual Results. �After 1 weekmy severe acne became quite mildand after 2 weeks it had completelyvanished. I suffered for 5 stressfulyears of having acne and extremelydry, irritated skin. Bell Help for SkinDisorders“saved my life”. Myskin is now beautiful and you wouldnever know I suffered from acne andother skin problems for years. ZachLustgarten, 18, Oshawa, ON. RED NOSE/CHEEKS ROSACEAgone in less than a week. Was fighting it for 30 years withtopical creams and prescriptions without gettingsatisfaction. I live a healthy life, don’t smoke and don’tdrink. People thought a reddish face comes from drinking.This is a myth. Will take it for the rest of my life whenneeded. Donald E. Gillespie, 56, Innisfil, ON. PSORIASIS �I had severe psoriasis over 95% of mybody. Last 5 years I have stunned every doctor anddermatologist. I spent tons of money on remedies. After Igot Bell Help for Skin Disorders, I’ve never seen anythingwork as fast in my life. Within 2 days I saw my skin clearingup. I’m speechless. It was inexpensive compared with whatI spent before. Jessica Shantz, 25, Dawson Creek, BC. ECZEMA For 6 years my family doctor anddermatologist tried many medications and creams. Aftertaking Bell Help for Skin Disorders for just a few days myeczema itching stopped and my face started to clear up.After suffering so long I am amazed with the results. AndyYuen, 58, Vancouver, BC.

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We’ve all been there: you wakeup one morning with thatfamiliar tickle in your throat ortightness in your chest. Yourhead feels light and your bodyaches. Yep, it’s official: you’regetting sick.

Adults suffer from an average oftwo to three colds per year,typically between the months ofOctober and March. Nutritiouswhole fruits and vegetables reallyare the most authentic way to fighta cold or flu, and there are somesuperstar winter favourites that notonly taste amazing, but are literallydesigned by nature to help poweryou through the cold and flu seasonfeeling better than ever.

1. PomegranateAlthough they can be a bit of a painto eat, pomegranates are definitelyworth the effort (and the stainedfingers!). One of the healthiestfruits on the planet, pomegranatescontain a range of beneficial plantcompounds unrivaled by otherfoods and have many proven healthbenefits. First, they have a big doseof immune boosting vitamin C,which is greatly depleted in wintermonths. Their nutrition profile alsoincludes vitamin K, A and E, folate,and potassium along with a

fantastic dose of gut-friendly fiber(7 grams per cup!). They have alsobeen shown to help stomachupsets, menopausal hot flashes,hemorrhoids, conjunctivitis, andosteoarthritis, as well as, lowerblood pressure, reduceinflammation, reduce the risk ofheart disease and lower cholesterol– whew! Plus, their beautiful brightcolour makes them the idealaddition to any dish – especiallyduring the holidays! Try sprinklingthe arils into a vibrant green salad,a warm quinoa dish, or even on topof your morning oatmeal for acolourful, nutrient-packed pop.

2. CitrusMany people associate citrus withthe summer months, but some ofmy favourite citrus treats areactually in season during the wintermonths, including blood orangesand clementines. Both of thesesweet winter fruits contain a host ofnutrients that will keep you healthythrough the colder months and theyears ahead. Blood oranges’ redpigmentation containsanthocyanins, which have knownanti-inflammatory properties thatprevent against many diseases,including cancer, diabetes andbacterial infections (including thecommon cold and strep throat).

And both of these orange gems arebursting with immune-boostingvitamin C, which is not onlyessential for immune health butalso for digestive and bowel healthbecause of its mild, laxative effect.They also both offer good doses ofpotassium, calcium and beta-carotene, which can help witheverything from quelling anxiety,building strong bones andsupporting healthy eyes. Bonus?Although they taste sweet,clementines are actually low insugar. And, since they come in theirown carrying case (the peel) theyare the perfect on-the-go snack!

3. KaleLike most dark leafy greens, kale ispretty much synonymous withgood health—and for good reason:it’s a great source of beta carotene,vitamin C and phytochemicals,called isothiocyanates, that amp upthe body’s detoxifying enzymes,helping to keep you healthy andenergized all winter long. Speakingof energy, kale is also high in iron.In fact, per calorie kale has moreiron than beef. And as you may ormay not know, iron is essential forgood health, such as the formationof hemoglobin and enzymes,transporting oxygen to variousparts of the body, cell growth,

Adele Cavaliere is aHolistic Nutritionist,published author of thebook “21 Days toDetoxify Your Life,” is anelite fitness trainer, yogainstructor and founder ofNutri-School. Adele hasworked with countlesspeople empowering themto transform their lives,their bodies and theircareers! Adele hasworked with celebrities,pro-athletes and hersuccess stories have been featured inCosmopolitan, Shape,Fitness RX and more.www.adelecavaliere.com

FOOD » FOOD PASSIONS WINTER HEALTH

By Adele Cavaliere

To help you stay happy and healthy this winter,here are my top 5 winter fruits and vegetablesfor your best immune health.

WINTERSURVIVAL FARE


proper liver function and more.And if that wasn’t enough, kale is agreat anti-inflammatory food. Onecup of kale has 10% of the RDA ofomega-3 fatty acids, which helpfight against arthritis, asthma,autoimmune disorders and otherinflammatory illnesses. Sincewinter is all about warming foodsthat are soothing to your digestivesystem, a great way to enjoy kale isin a delicious bowl of soup. Try itin your favourite minestrone orpureed green soup recipe for acomforting and immune-boostingmeal.

4. Spaghetti SquashNothing is better than a heapingbowl of hot, hearty pasta on a coldday – except that it comes with acaloric price tag of 200 calories percup (and who has just one cup?).Enter spaghetti squash – myfavourite wintertime pasta

alternative. Not only does it checkin at only 42 calories per cup, italso boasts a nutrition profile that’shard to beat. Unlike yourtraditional white pasta, thisversatile squash contains vitamin Aand vitamin C, which can helpprevent free radical damage to cellsalong with boosting immunehealth. Spaghetti squash is also richin the B vitamins riboflavin, niacin,and thiamin, which promoteoptimal cellular function and canalso help prevent seasonaldepression that can affect manyduring the colder, darker months.Spaghetti squash is also perfect forexpectant moms because of its highamounts of folate, which is crucialfor the formation and developmentof new cells and helps prevent birthdefects. So break out your besttomato sauce recipe and get yourspaghetti (squash) on!

5. GarlicGarlic has long been used for its powerful health andmedicinal qualities, treating everything from digestiveissues to heart disease. Garlic is a true nutrient powerhouse,boasting high amounts of vitamin C, vitamin B6,manganese, selenium and various other important minerals.

And when it comes to combating cold and flu, garlic justmay be the most powerful tool in your nutritional arsenal.In fact, numerous studies have shown that taking raw garliccan reduce the number of days sick with a cold by morethan half!

Furthermore, enjoying garlic daily either in food or as asupplement can help protect yourself from getting sick atall. And the best part is it can be enjoyed in so many ways,from soups, to salad dressings, to homemade dips – thesky’s the limit when it comes to delicious ways to reap allthis amazing powerfood’s benefits all winter long.

So, there you have it – 5 amazing ways that Mother Naturehas your back when it comes to staying healthy during coldand flu season! And with these tasty and wholesome foodson the menu, fending off those sniffles has never tasted sogood.t


WarmingWINTEREntrées

From “Make Ahead Meals”Copyright © Michael Smith 2015. Reprinted by permission of Penguin Canada, a division of Penguin Random House Canada Limited.Photography credit: Ryan Szulc.

with Chef MICHAEL SMITH


BEEFY BARLEY KALE STEWThe rich flavors of browned beef only get better when they’restewed with tender barley and finished with hearty kale. Thisstew is comfort food at its best—rich and satisfying, hearty andhealthy, and filled with fresh green flavour. Add just about anyother green vegetable you can think of: broccoli, asparagus,peas, edamame, savory greens, Brussels sprouts. Makes 8 bowls,easily doubled in a larger pot.

Ingredients2 pounds (900 g) of stewing beef, cut into roughly 1-inch (2.5 cm) cubesA few generous splashes of vegetable oil2 onions, chopped2 carrots, chopped2 celery stalks, chopped4 garlic cloves, thinly slicedA 5 ½-ounce (156 mL) can of tomato paste8 cups (2 L) of water2 cups (500 mL) of red wine1 bay leaf2 teaspoons (10 mL) of saltLots of freshly ground pepper1 cup (250 mL) of barley Leaves from 4 or 5 sprigs of fresh thyme1 bunch of kale, tough center ribs removed, leaves torn or cut into small bite-size piecesPrepared horseradish

DirectionsHeat your largest thick-bottomed pot over medium-high heatwhile you gently dry the beef on a few paper towels. Splash apool of oil into the pot, swirling to cover the bottom with a thinfilm. Without crowding the pan, carefully add a single sizzlinglayer of beef. This is your only shot at adding the rich, deepflavours that can only come from respectfully, browned meat.Listen to the heat. Sizzle is the sound of flavour. Too loud,though, and a sizzling pan becomes a smoking-burning pan.When the beef is deeply browned all over, transfer it to a plate.Repeat with the rest of the beef, 10 to 15 minutes in total. Pouroff any excess oil, leaving behind any browned bits ofgoodness.

Add the onions, carrots, celery, garlic, tomato paste, water,wine, bay leaf, salt and pepper. Return the beef and any juicesto the pot. Stirring occasionally, briefly bring the works to afurious boil, then reduce the heat to a slow, steady simmer.Cover tightly and gently simmer for an hour or so, stirring nowand then, patiently tenderizing the meat, releasing its richnessand building deep, beefy flavour.

Stir in the barley and cook for another hour or until the beef ismeltingly tender and the barley deliciously chewy. When it’stime to eat, discard the bay leaf and return to a simmer. Stir inthe thyme and kale, cover, turn off the heat and rest just longenough to wilt the greens, a minute or two. Serve with lots ofsharp horseradish. t

REF: 1- “White Mulberry Supplementation as Adjuvant Treatment of Obesity”, Journal of Biological Regulators and Homeostatic Agents., Vol 28, no.1, 2014.

Zuccarin Max™ is the n°1 selling mulberry leaf

supplement in the world.

THE SLIMMING EFFECT OF STABLE BLOOD SUGAR LEVELS

Healthy lifestyleThe link between sugar consumption and increased body fat has long been known. Too much sugar in the diet promotes more insulin, the fat storing hormone, and thus more body fat.

Recently, an Italian study of a sugar-blocking supplement showed im-pressive weight loss results.1 � e

supplement, called ZuccarinTM, produced on average 20 pounds of weight loss, in only 90 days.

� e subjects lost 10% of their body weight and lost 3 times the weight of the control group, who were on a controlled diet, but without a mulberry supplement. In addition, the subjects also experienced healthier blood sugar levels a� er using this mulberry supplement.

ZUCCARIN MAXTM CHANGED MY LIFE“I have taken this sup-plement for 2 years now and can’t imagine being without it. I have seen my blood sugar levels stabi-lize and I have even lost 25 pounds of weight since starting. I have recom-mended it to a lot of my friends and they are now experiencing the same good results as I have. ” Elenor C. Miami, FL.

The explanation for the weight loss is that Zuccarin uses natural mulberry leaf extract and chromi-um to block absorption of sugars in the foods we eat. When these sugars are undigested, our blood sugar stabilizes, and weight loss can occur.

Zuccarin Max™ is available at participating pharmacies and health food stores. For more information or to purchase online, please visit our website or call 1-877-696-6734

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SWEET POTATO SOUP AND PUMPKIN SEED PESTOServes 6Soups are super simple to make ahead, especially whenyou know you’re packing them with this much nutritionalintensity and flavour. Sweet potatoes are crammed withgloriously healthy flavour, bright color and smooth texture. They really are perfect for soup. Of course thisbrightly flavoured pesto doesn’t hurt either!

For the Soup¼ cup (60 mL) of butter2 onions, finely chopped4 or 5 garlic cloves, minced1 teaspoon (5 mL) of grated frozen ginger1 teaspoon (5 mL) of cinnamon½ teaspoon (2 mL) of nutmeg1 teaspoon (5 mL) of saltLots of freshly ground pepper4 cups (1 L) of chicken broth 1 cup (250 mL) of whipping cream4 pounds (1.8 kg) of sweet potatoes, peeled and grated or finely chopped

For the Pesto1 cup (250 mL) of unsalted roasted pumpkin seeds½ cup (125 mL) of finely grated Parmigiano-Reggiano cheese¼ cup (60 mL) of extra virgin olive oil2 green onions, chopped8 fresh sage leaves

DirectionsToss the butter into a large pot over medium-high heat,swirling it gently as it melts. Add the onions, garlic,ginger, cinnamon, nutmeg, salt and pepper; sauté justlong enough to brighten the flavors, 2 or 3 minutes. Pourin the chicken broth and cream. Stir in the sweet potatoes.Briefly bring the works to a furious boil, then reduce theheat to a slow, steady simmer, cover and simmer until thesweet potatoes are tender, about 15 minutes.

Working in batches if you need to, carefully purée the hotsoup as smoothly as you can using an immersion blender,a blender or food processor. (A good old fashionedmashing ain’t bad either!)

Make the pesto while the soup simmers. Dumpeverything into your food processor. Purée until smooth,scraping the sides down once or twice. Ladle the soupinto festive bowls and dollop a spoonful or two of thepesto into each bowl.

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Storage TipRefrigerate: Tightly seal the soupand refrigerate within 30 minutesof cooking. Store for up to 6 daysbefore reheating. Tightly seal thepesto and refrigerate for up to aweek.

Freeze: Portion the soup, tightlyseal and freeze for up to 30 days.Reheat straight from the freezer orthaw in the refrigerator for 1 or 2days before reheating. Tightly sealleftovers and store in therefrigerator for just a few days.Tightly seal the pesto and freeze up to a month. t

From “Make Ahead Meals” Copyright © Michael Smith 2015. Reprinted by permission of PenguinCanada, a division of Penguin Random House Canada Limited.Photography credit: Ryan Szulc.

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For the Broth2 or 3 stalks of lemongrass, trimmed2 tablespoons (30 mL) of vegetable oil1 large yellow onion, chopped2 garlic cloves, minced2 inches (5 cm) or so of unpeeled freshginger, sliced¼ cup (60 mL) of fish sauce1 tablespoon (15 mL) of sugar1 tablespoon (15 mL) of Sriracha, sambaloelek or your favorite hot sauce4 cups (1 L) of real chicken broth, a low-sodium store-bought substitute or water

For the Curry3 tablespoons (45 mL) of curry powder2 tablespoons (30 mL) of cornstarch1 tablespoon (15 mL) of sugar½ teaspoon (2 mL) of salt2 pounds (900 g) of boneless, skinlesschicken thighs, cut into bite-size piecesA few splashes of vegetable oil2 large sweet potatoes, peeled and cutinto bite-size cubes2 carrots, cut into small cubesA 14-ounce (400 mL) can of coconutmilk with cream

VIETNAMESE CHICKEN CURRY Serves 4-6Vietnamese curries are typically lighter than Indian or Thai curries, but are no lessaromatic. This heartwarming stew is flavoured with fragrant lemongrass, umami-packed fish sauce and hearty sweet potatoes, and gets its richness and silkiness fromcoconut milk. It’s a versatile dish that can be served over rice or a bowl of ricenoodles. I like it best with a crusty baguette, pieces ripped off and dunked into thespice-filled broth, soaking up every last golden drop.


To GarnishA handful of fresh cilantro, chopped2 green onions, thinly sliced1 crusty baguette

DirectionsMake the broth. Bruise the lemongrass with theside of your knife, then cut it into 3-inch (8 cm)pieces. Splash the oil into a soup pot overmedium-high heat, then toss in the onion andgarlic. Sauté until they’re lightly browned, 2 or 3minutes.

Add the lemongrass, ginger, fish sauce, sugar,Sriracha and chicken broth. Briefly bring to afurious boil, then reduce the heat to a slow, steadysimmer. Cover and simmer until the broth isaromatic, 30 minutes or so. Turn off the heat andrest while you carry on, or chill the works andreserve.

Make the curry. In a large bowl, whisk together thecurry powder, cornstarch, sugar and salt. Add thechicken and toss until it’s evenly coated. Pour afew splashes of oil into a Dutch oven or large potover medium-high heat, enough to cover thebottom with a thin film. Using tongs, carefully addthe chicken pieces. Patiently fry them until they’regolden brown and crusty on both sides, 10 minutesor so.

Add all the broth. Briefly bring to a furious boil,then reduce the heat to a slow, steady simmer.Simmer, tenderizing the chicken, for 20 minutes orso. Add the sweet potatoes, carrots and coconutmilk. Simmer until the veggies are tender, 20minutes or so more. Ladle out bowlfuls andsprinkle with cilantro and green onions. Serve withcrusty baguette for dipping.

Storage TipRefrigerate: Tightly seal the broth and refrigeratewithin 30 minutes of cooking. Store for up to 4days before making the curry. Tightly seal thecurry sauce and refrigerate within 30 minutes ofcooking. Store for up to 6 days before reheating.

Freeze: Portion the broth or finished curry, tightlyseal and freeze for up to 30 days. Reheat straightfrom the freezer or thaw in the refrigerator for 1 or2 days before reheating. Tightly seal leftovers andstore. t

From “Make Ahead Meals” Copyright © MichaelSmith 2015. Reprinted by permission of PenguinCanada, a division of Penguin Random House CanadaLimited. Photography credit: Ryan Szulc.


ROASTED CAULIFLOWER ANDPARSNIP SOUP Serves 8-10My baba used to cook on the farm with a wood-fired stove andoven. She had the best garden and made everything fromscratch. It was her epic meals that made me want to be a chef.

Ingredients4 medium parsnips, cut into small pieces1 head cauliflower, cut into small pieces1 medium yellow onion, roughly chopped1/2 cup unsalted butter, cubed1 tbsp chopped fresh thyme2 cups dry white wine10 cups chicken stock, divided1 cup whipping (35%) creamSea salt and freshly ground black pepper

Directions1) Preheat the oven to 400°F. 2) In a roasting pan, combineparsnips, cauliflower, onion, and butter. Place in the preheatedoven and roast, stirring every few minutes, until vegetables aregolden brown, 25 to 30 minutes. 3) Remove from the oven andstir in thyme and wine. Let stand for 5 to 10 minutes. 4) Transfer roasted vegetables and cooking juices to a blenderand add 21/2 cups chicken stock (you may need to do this inbatches). 5) Blend on high speed until smooth (the hot contentscan cause the lid to pop off , so be sure to hold it down tightly).6) Transfer to a large pot over medium heat. Add remainingchicken stock. Bring to a boil, then reduce heat and simmer,stirring occasionally, for 5 minutes. Stir in cream and seasonwith salt and pepper to taste. Serve.t

Recipe by Chef Paul Rogalski co-owner Rouge & Bistro Rouge inCalgary, AB. .Photographer Jodi Pudge. Excerpted from Peter &Chris Neal’s “Goodness: Recipes & Stories” (Blakeman Books).Available on Amazon.ca.



DAHL SOUP Serves 6-8Dahl is a traditional Indian soup made with lentils and a blend of spices. This version, drizzled with lime and paprika oils, is a favourite at our restaurant and hasbeen a mainstay on our menu for the last eight years! It’s easy to make, economical, and extremely nourishing.

Ingredients2 tbsp vegetable oil2 large onions, finely chopped2 cloves garlic, minced11/2 cups dried red lentils1 tbsp coarse salt1 tbsp cumin seeds1/2 tsp chili flakes6 1/2 cups water1 tbsp fresh gingerroot, peeled and mincedSour creamLime Oil (recipe follows)Paprika Oil (recipe follows)Fresh cilantro leaves, for garnish

Directions1) In a pot over medium heat, heat oil. Add onion andsauté until translucent, about 3 minutes. Stir in garlicand cook for 2 more minutes, until fragrant.2) Add lentils, salt, cumin seeds, and chili flakes. Stirin water and continue to cook for about 10 minutes,stirring occasionally.3) Remove soup from heat and stir in ginger.4) Ladle into serving bowls, top with sour cream, limeoil, and paprika oil, to taste, and garnish with a fewcilantro leaves. Serve.


Paprika Oil2 cups sunflower or canola oil1/4 cup sweet paprika1 tbsp sea salt3 cloves garlic, minced

Directions1) In a skillet over medium heat, heatoil. Add paprika, salt, and garlic andstir well. Remove from heat and letcool for 30 minutes.2) Strain through a fine-mesh sieve intoa resealable jar (discard solids).

Lime Oil1 cup sunflower oilZest of 3 limes

Directions1) In a resealable jar, combine oil andlime zest. Set aside in a cool, dark placefor 1 week, shaking jar occasionally.2) Strain through a fine-mesh sieve intoa clean resealable jar (discard solids).

Tip These recipes will make more oil thanyou will need for this dish. Cover andrefrigerate for up to 2 weeks.t

Photographer Jodi Pudge.Excerpted from Peter &Chris Neal’s “Goodness:Recipes & Stories” (Blakeman Books). Available at Amazon.ca.

Recipe by Judy Servay the founder and general manager at Robin des Bois(“Robin Hood”) in Montreal, QC.

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SQUASH PESTOFETA BAKE Serves 4-6This easy recipe has made a big squashlover out of me—it’s also a great way touse up whatever veggies you have in yourcrisper. I usually make this with a mixtureof chopped carrots, celery, and broccoli, but you can use whatever vegetables you have on hand.

Ingredients2 butternut or spaghetti squash, halvedlengthwise, seeds removed2 tbsp olive oil3 cloves garlic, minced1 onion, chopped4 cups chopped vegetables(carrots, celery, broccoli)2 to 3 tbsp basil pesto1 cup crumbled feta cheese1 cup dry bread crumbs1 cup shredded cheddar cheese

Directions1) Preheat the oven to 350°F. Lightlygrease a large casserole dish. 2) Placesquash cut side down in a baking pan.Add just enough water to cover bottomof the pan. Bake in the preheated ovenfor 40 minutes, or until fork-tender (makesure water doesn’t completely evaporatewhile baking; keep an eye on it and addmore water if needed). 3) Meanwhile, ina skillet over medium heat, heat oil. Addgarlic and onion and cook, stirring occasionally, until softened, about 5

minutes. Stir in chopped vegetables. Removefrom heat. 4) Scoop cooked squash into theprepared casserole dish, using the spoon to cutit into smaller chunks (discard skin). If squashis watery, spoon or pour out liquid. Addvegetable mixture and stir to combine. Addpesto to taste and feta and stir until evenlydistributed. 5) Cover with a lid or aluminumfoil and bake in the preheated oven for 30minutes, or until vegetables are tender andmixture is piping hot. 6) Remove from the

oven. Uncover and sprinkle with breadcrumbs. Top with an even layer of shreddedcheese. Broil on High, uncovered, for 5 to 10minutes, until cheese is melted. Remove fromthe oven and let rest for 5 minutes beforeserving.t

Recipe by Sarah Harmer activist and musicianfrom Kingston, Ontario. Photographer JodiPudge. Excerpted from Peter & Chris Neal’s“Goodness: Recipes & Stories” (BlakemanBooks). Available on Amazon.ca.



With vitamin D playing such animportant role in many aspects of ourhealth, it’s important we get therecommended daily dose, and asupplement may be the best option.

Cutting-edge nutritional research hasshown many issues that have beenassociated with having an insufficientintake of vitamin D. Deficiency of thesunshine vitamin may cause or worsenbone issues such as osteopenia andosteoporosis. Low levels have also beenlinked to muscle weakness, risk of falls,and bone fractures.

It’s well-known that vitamin D is criticalto our teeth and bone health. Together withother nutrients and hormones, Vitamin Dsupports healthy bone renewal. It’simportant to remember that bone health isdependent on a dynamic process ofremodeling. Most people think of calciumwhen they think of strong bones, butvitamin D is crucial as well.

When vitamin D levels are deficient, theresult is rickets in children andosteomalacia or osteoporosis, meaning softor porous bones, in adults. We must have aserum level of at least 75 nmol/liter togovern the process of bone remodeling.

But our bone health is only one of thebenefits of getting adequate vitamin D.Low levels have also been linked to ahigher risk of common cancers,autoimmune diseases, infection diseases,and cardiovascular diseases.

A Harvard School of Public Health studyreported a link between vitamin D levelsand heart attack risk. A study published inthe Archives of Internal Medicine foundthat doubling blood levels of vitamin Dwas associated with cutting the risk of aheart attack in half. Vitamin D has beenlinked to a wide range of othercardiovascular benefits also, including areduced risk of peripheral arterial disease(PAD) and a reduced stroke risk.

Low vitamin D levels have been linked toan increased risk of death, no matter thecause. The National Health and NutritionExamination Survey, NHANES III,examined vitamin D status and all-causemortality and found that individuals whowere in the lowest quartile of vitamin Dstatus were 26% more likely to die.

Although a consensus regarding theoptimal level of serum 25(OH)D has notyet been established, most experts definevitamin D deficiency as a 25(OH)D level

of < 50 nmol/liter and vitamin Dinsufficiency as 51-79 nmol/liter. For allstudied end points to date, the optimalconcentration of 25(OH)D is at least 80nmol/liter. If testing your level isn’tconvenient, maintaining adequate levelstypically requires an intake of 1,000 IU ofvitamin D3 daily. t

References1) Edward Giovannucci, MD, ScD; Yan Liu, MS;Bruce W. Hollis, MD, PhD; Eric B. Rimm, ScD;Arch Intern Med. 2008;168(11):1174-1180. 5-Hydroxyvitamin D and Risk of MyocardialInfarction in Men

2) Michal L. Melamed; Paul Muntner; Erin D.Michos; Jaime Uribarri; Collin Weber; JyotirmaySharma; Paolo Raggi; Serum 25-Hydroxyvitamin DLevels and the Prevalence of Peripheral ArterialDisease Arteriosclerosis, Thrombosis, and VascularBiology. 2008;28:1179

3) Michal L. Melamed, MD, MHS; Erin D. Michos,MD, MHS; Wendy Post, MD, MS; Brad Astor, PhD25-Hydroxyvitamin D Levels and the Risk ofMortality in the General Population Arch InternMed. 2008;168(15):1629-1637.

4) L.M. Hall, M.G. Kimlin, P.A. Aronov, B.D.Hammock, J.R. Slusser, L.R. Woodhouse, C.B.Stephensen. Journal of Nutrition Vol. 140, No. 3,542-550, March 2010. "Vitamin D Intake Needed toMaintain Target Serum 25-Hydroxyvitamin DConcentrations in Participants with Low SunExposure and Dark Skin Pigmentation IsSubstantially Higher Than CurrentRecommendations."

By Jolie Root, LPN, LNC

The long, dark days of winter often put us at risk for having insufficient vitamin D levels, since most of us get our vitamin D from sun exposure.

LET THE SUNSHINE IN

WINTER HEALTH VITAMIN DTH

RIVE »

Don’t be in the Dark About Vitamin D

Our bodies can make vitamin D3

Carlson Vitamin D soft gels are available in 400 IU

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Recent medical studies have shown that many people may not receive enough vitamin D in their daily lives. Our bodies can make vitamin D3, but only when our skin is exposed to sunlight under the proper conditions. This production is dependent on the season, where we live and the time of day. Even using sunscreen may reduce the body’s production of vitamin D.

Medical studies continue to show the importance of adequate vitamin D intake for good health.* Carlson Vitamin D soft gels are available in 400 IU and 1000 IU strengths. These easy-to-swallow soft gels are a great way to ensure that you and your loved ones receive the vitamin D you need.

Are You Getting Enough of the Sunshine Vitamin?

888-234-5656 | www.carlsonlabs.com



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Collagen is a glyco-protein found in thehuman body where it forms all thetissues and organs through fibrillarynetworks and accounts for over 30% ofour body’s total molecules.

Collagen represents the true chemicalskeleton of the body. It allows us to haveour rigid shape and thus supports all theorgans and tissues allowing them to functionadequately. For instance, collagen fibrilsrepresent 90% of the skin, 67% of thecartilage, up to 50% of the bones and arefound at different levels in the varioustissues of the body.

However, as we age the fibrillary structureof collagen continually comes under attack(by a variety of factors in our environment)and its repair mechanisms become sluggishand less efficient. This can lead toconditions such as osteoarthritis andosteoporosis. The body needs some help.

To this day, conventional treatments ofosteoarthritis have emphasized painreducing and anti-inflammatory drugs inorder to alleviate pain and furtherdestruction of the cartilage and surroundingtissues. However, most of these therapeuticapproaches do not take into account thesignificant potential of endogenous repairmechanisms.

This is where supplemental hydrolysedcollagen comes into play. Although there area certain number of natural extracts that mayact as valuable anti-inflammatory drugs,only a very few can act as a stimulator inthe damage repair process.

The metabolic structural building blocksrepresent a unique category of molecules.These include molecules such asglucosamine, chondroitin and peptides

found in hydrolysed collagen. Theserepresent the building blocks making up themuch larger molecules of the cartilagetissues.

With respect to hydrolysed collagen, thissubstance acts in four distinct ways. Firstly,it provides the right building blocks thatcartilage tissues require for repair; second itstimulates (`kick starts`) cellular processesin the cartilage and surrounding tissues,sending signals to generate new fibrils thatget integrated into the cartilage matrix;thirdly, it counteracts existing inflammationand finally it reduces pain. The net result?Increased mobility without pain.

This type of approach has attracted muchinterest as part of a global strategy to reducesymptoms while increasing joint mobility.An individual suffering from osteoarthritiswho undergoes a conventional treatment toreduce inflammation and pain, should alsoconsider using the above structural buildingblocks as complemental therapy. It isimportant to remind ourselves of the twomajor approaches in treatment: (i) reducingdamage (via an appropriate anti-inflammatory treatment) and (ii) stimulatingrepair to improve mobility (by harnessingthe properties of hydrolysed collagen).

Finally but not least, another exceptionaladvantage associated with this approach isthe low toxicity and the absence of any sideeffects. Many people suffering from arthritisindeed have a hard time with conventionalanti-inflammatory drugs, and mayeventually choose this novel treatmentapproach not solely as a short-termcomplementary strategy but also as analternative for the long-term.t

Jean-Yves Leroux, PhD, MBA is the presidentof Medelys Laboratories Int’l.

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By Jean-Yves Leroux, PhD, MBA

Collagen for Joint Pain


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

Winter might catch you off guard, but your medicinecabinet can be prepared for it. Here are some of the bestherbals for relieving cold and flu symptoms this season!

Always remember to talk to your doctor or registereddietitian if you are taking herbal supplements or products tomake sure it is safe for you.

UmckaUmcka (formally known as “umckaloabo”) is a geraniumplant native to South Africa that has long been used intraditional African medicine. In some studies, umcka hasbeen found to relieve symptoms of colds, sore throat,bronchitis and sinusitis. Umcka has also been found to haveantiviral and antibiotic properties in killing both viruses andbacterial infections, with immune-boosting properties. Thisherb is often sold in syrup form, liquid extract or capsuleform in many pharmacies and herbal stores.

ThymeThyme is a common spice we probably all have in ourkitchen, but it can also be used to treat colds! Native to theMediterranean region, thyme and thyme-based preparationshave been used to relieve chest and respiratory disorders,coughs, colds and bronchitis. The herb is considered anantibacterial, antifungal and spasmolytic (a treatment torelieve spasms) – fighting agents that cause bronchitis andhelps to relieve spasmodic coughs. Many herbal coughsyrups, and herbal cough drops will contain thyme extract.You can also buy natural thyme (mixed with peppermint) tomake your own herbal tea to soothe a bronchitis cough.

Herbals for Cold and Flu

English IvyOriginally from Europe, Western Asia and Northern Africa, English ivy hasbeen found to reduce mucus build-up in the lungs. Some studies havenoted its benefits in people with asthma or chronic obstructive pulmonarydisease (COPD), helping them breathe easier. Ivy leaves have also beentraditionally used to treat colds due to its anti-bacterial and anti-parasiticproperties, especially for coughs and chest congestion. The plant alsocontains antioxidant properties that protect against cell damage. Englishivy is found in extract form, syrups and dried leaves used for herbal teas.

GarlicRaw garlic is a powerful flu fighter. Garlic contains natural compoundscalled “allion” and “allicin” that have direct antiviral effects, according to anumber of research studies. Chewing a raw clove every 3-4 hours will helpyou get the most flu-fighting properties from garlic. If you cannot bear thetaste, cut the cloves into pieces and swallow them. You can also addchopped garlic to stir-fry or other mixed dishes. Cooked garlic stillcontains sulfur-based compounds that have good anti-microbial properties.Mixing crushed garlic with honey can also boost the antiviral effect of yourvery own home remedy. t

THYME FOR A KITCHEN CURE


Winter Edition 2016.qxp_August/Sept 2015 2015-12-17 12:13 AM

There are several different ways oftaking herbal medicine—capsules,tablets, extracts, teas, and tinctures—toname just the most obvious. When all thepros and cons are tallied, tinctures standright at the very top of the list as easilythe most effective and elegant way oftapping into the remarkable therapeuticbenefits that herbs bring to people whosehealth is in some way compromised.

Liquids offer Best AbsorptionA unique advantage of using liquidtinctures is that they require no digestion,since they are absorbed immediately asthey enter the stomach. This makes themparticularly valuable for people withcompromised digestive function—anaspect that is especially relevant when itcomes to herbs derived from bark, rootsand other hard, woody material that isdifficult for the body to digest and absorb.

Not only are they highly bioavailable, buttinctures allow for the optimal extractionof a plant’s medicinal components. Byrelying typically on a solution of alcoholand water, tinctures capture the fullspectrum of a plant’s active ingredients ina way unrivalled by any other method ofextraction. The great beauty of tinctures isthat they retain a herb’s vital healingconstituents as found at an optimal stage,as soon as possible after harvest, withvery little loss of potency. Of all dosageforms, tinctures best reflect a plant’sintegral chemical signature and have arelatively long shelf life.

The Power of One Herb and the Crafting of Formulas Single herb tinctures are often effective intreating a given health condition. Takemilk thistle, for example, which has beenrecognized for centuries as a first-rateliver restorative and protectant.

Nonetheless, like all of life, disease andwellness can be complex affairs withmany subtle factors and layers ofsignificance. Take a condition like Lymedisease, for example. While it poses abacterial challenge to the body, there areimmunological and neurological aspectsto it as well, not to mention the stresses itplaces on a person’s overall physicalconstitution.

Enter formulas that combine the actionsand benefits of two or more herbs toaccomplish a healing purpose that takesinto account the many dimensions ofhealth in the human person. Formulas arereally a perfect illustration of the timelessaxiom that the whole is greater than thesum of its parts. Another word for this issynergy, and it’s not an easy end toachieve. This interaction of parts iselaborate and elusive in its mystery. Aparticular herb on its own may have onlya fraction of the pharmacological action itdisplays when it’s part of a larger matrixthat includes several herbs. Gaining aproper understanding of this uncannyfacet of the botanical world is theendeavour of a lifetime.

In the end, the creation of herbal formulasis every bit as much an artful craft as it isa science, one that draws on the empiricalwisdom of centuries as manifested in theworld’s great healing traditions. It’s anarea of expertise, moreover, that is aunique and unrivalled hallmark of ourbusiness. Our herbal formulas, whichtouch on all the main body systems,originate from the consummate skill andknowledge of our founding co-owners,Jeremy and Monique Rivett-Carnac, aswell as our Director of Research, Dr.Terry Vanderheyden. The enduringeffectiveness of these products is atestimonial to their mastery of medicalherbalism in all its range and subtlety.

Transcending the AgesRediscovery and innovation—these twoconcepts have been at the verycornerstone of the St. Francis approach tocreating combination tinctures. Nowherehas this been more evident than in thecase of Deep Immune®, our immunesystem formula. In many ways it’s oursignature product and represents a uniquemarriage of Western herbalism with thetraditional Chinese approach to plants asdynamic agents of healing.t

Mark Sebanc works as a researcher and writer at St. Francis Herb Farm. Visit: www. stfrancisherbfarm.com

By Mark Sebanc

Top Notch Tinctures

Tinctures are an incomparable means of accessing the healing power of herbs.

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Yet, as we age, we forget theimportance of such a simplemantra: eat green and exercise.Our fast-paced lifestyles have led toa lack of exercise and poor eatinghabits. What happened to thesimple rules of childhood?

The Standard American Diet (SAD)lacks the necessary nutrients ourbodies need to function properly.Think of your body like a car. Ifyou put diesel into a gas car the carwill stop running. The same is truewith our bodies. On top of our poordiets, most of us also have jobs thatkeep us tied to our desks. Guesswhat? Our bodies don’t actuallylike sitting for hours! If you leaveyour car sitting in the garage allwinter, you’re going to have a hardtime starting it in the spring.

Lack of exercise and poor dietslead to one of the most commonconditions: hyperacidity. The factis, we need some acidity in ourbodies (especially our stomachs)because it helps to break down ourfood (especially fats and proteins).Stomach acid presents a naturalbarrier, so unwanted visitors can’tenter our systems, and mostimportantly, stomach acid allows usto absorb alkaline minerals thathelp balance acidity.

In a healthy person, the aciditylevels in the body are balanced.If you add stress on top of a diet

that consists mostly of refinedsugars, starches and meats, thenacidity levels in your body will rise,slowly exhausting the body’salkalinity reservoirs, and disturbingthe balance.

Hyperacidity (or alkalineexhaustion) begins to rear its uglyhead with such warning signs asreflux and inflammation. Thebody’s acid management system isoverloaded, which can lead to adepletion of alkaline minerals. Thisdepletion is linked to osteoporosis.

In times of disbalance, acids canalso be deposited, beginning in theconnective tissues of the periphery(hands, feet, joints, tendons, skin).Over time, acid can spread intomore central tissues, wreakinghavoc along the way. More andmore research points to aconnection between systemichyperacidity and inflammation.

Don’t be discouraged! The damagecaused by acidity can be repaired.Juicing, eating whole foods, takingcertain supplements, participatingin regular exercise and practicingmeditation all help to createbalance and restore your body.

What are the side effects ofbecoming more alkaline?Inflammation slowly disappears,pain levels drop, flexibilityincreases, energy rises, mood

improves, activity levels increase,and skin clears.

Dieting fads can be overwhelming.Most people avoid diets becausethe thought of cutting out ourfavourite foods is depressing. Dietsset us up to fail. If you can’t eatcarbs, then the second you “cheat”you feel as though you’re done for.By removing negative and loadedterms like “cheat” from ourvocabulary, when referring to oureating habits, we have suddenlycreated a much healthierrelationship with food. The body is a complicatedmachine; however, we do need tostart taking responsibility andinforming ourselves; so, we canmake better choices. Begin bychanging the way you think aboutfood and exercise. Food shouldn’tbe treated as a punishment/rewardsystem, nor should exercise.

Find alkaline foods that you like toeat and start to implement theminto your everyday diet. Get yourbody moving. Hate the gym? Great,don’t go! But find something youlike and do it. Exercise shouldn’t beabout losing weight, it should beabout enjoying your body and whatit has to offer you. Speak with ahealth professional before makingany changes. As it turns out, the oldadage of “eat your vegetables andget outside to play” isn’t just forkids.t

FOOD FOR THOUGHT REFLUX AND INFLAMMATION FOOD »

By Cyrus Kuhzarani, R.Phm

Let’s Talk about

AlkalinityAs children we’re taught two golden rules: eat your vegetables and go outside to play. As it turns out, both these rules are also the pillars of an alkaline lifestyle!

Cyrus Kuhzarani,R.Phm was born andraised in Muenster,Germany. He graduatedfrom Pharmacy School inDusseldorf in 1996. Cyrus moved to Canadain 2000 and has spent thelast fifteen years as acompounding pharmacistin the local Ottawacommunity.

He has worked withpatients and healthprofessionals in amultitude of areas,including painmanagement, diabetes,and scleroderma. As thefounder and formulatorof Pure Lab Vitamins,Cyrus has brought sixproducts to market. He lives in Wakefield,Quebec with his wife and two children.



Despite it’s well-documentedhealth hazards, because we lovethe stuff, no matter how muchwe try to abstain, when it comesright down to it, turning downthat apple pie a la mode orpeach gelato, as much as we’dlike to, can be pretty difficult,and at times impossible.

That’s because our brains (ourbrainy cells which are fueled by thesweet and sticky substance) arehardwired to love sugar! On theother hand the downside of sugaringestion, which includes weightgain, diabetes, eye disease,hypertension, jitteriness, andanxiety, well–those we wouldrather do without. Thus, the love-hate relationship we have with whatis generally referred to as “sugar”.

But, unbeknownst to some, there’sa whole other side to the subject ofsugar! The chemical that most of usknow as “sugar” and the substancethat is so problematic is actually aspecial type of sugar called“glucose”. And, as it turns out,glucose is just one version of eight

different sugars that arecollectively, if not entirelyaccurately, referred to as“essential”. These 7 other essentialsugars aren’t very tasty or sweet,but importantly, they provide lots ofhealth benefits.

Essentials for Skin HealthOne of these essential sugars iscalled N-acetyl glucosamine(NAG) from which the arthritis-fighting nutritional supplementglucosamine can be derived. NAGcan be especially helpful for skinhealth. The body can use it as a rawmaterial for the production of theskin’s natural moisturizerhyaluronic acid. It can help preventand reduce fine line and crow’s feetformation by activating collagenmaking cells. It may even be usedtopically to help lighten dark spotsand improve other visible signs ofskin aging, including thinning andwrinkled skin.

And, its digestive systemsupporting properties can helpimprove immune system health andreduce the entrance of skin

destroying inflammatory factorsthrough the small intestine. In factunder conditions of digestivedistress, especially leaky gutsyndrome, it’s likely the body willdivert NAG away from the skin tohelp repair the gut lining. Thatmeans less NAG available forkeeping skin youthful, moisturized,and robust.

Good food sources of NAG includealoe, shiitake mushrooms, andcartilage. And, if you’re interestedin using N-acetyl glucosamine, it’savailable in a supplement form; trya daily dose of 500 or so mg.

How to Make a TonerOr, If you want to use NAGtopically, anti-aging skin healthbenefits can be derived by applyingit directly onto the skin. Try makingyour own skin lightening andtightening toner by putting thecontents of one or two 500mgcapsules of NAG in a cup or two ofdistilled water or aloe vera gel.Pour a little on cotton pad and rubit gently on your face 4 or 5 times aweek.t

NATURAL BEAUTYFOOD »

by Pharmacist Ben Fuchs, R.Ph.

Essential Sugars

for the Skin

Sugar is pretty interesting stuff. It is also misunderstood. For one thing, we all love how“sugar” tastes, but we don’t necessarily love its effects. And that presents a problem.

Ben Fuchs is anutritional pharmacistwho specializes in usingnutritional supplements.He looks at the humanbody as a healing andregenerating system,designed to heal andrenew itself. Ben willappear as a Keynotespeaker at the TotalHealth Show, April 8-10,2016 speaking on 1. Nutrients for BrainHealth and 2. How toHave Glowing HealthySkin.

pharmacistben.comtotalhealthshow.com

LIFE IS SWEET


By Renita Rietz

While you may have long abandonedhigh sugar soda drinks for healthieroptions, you must still be cautious whennavigating your daily sugar consumption.

There are many healthy superfoodalternatives such as yacon root nectar,coconut palm sugar, lucuma and stevia toconsider next time you choose a sweetener.

Yacon nectar is a liquid sweetener made fromthe yacon root, a tuber indigenous to theAndes of Peru, Ecuador and Bolivia. Yaconhas a delicate caramel, honey taste that is notoverwhelming and can be added toeverything from teas to coffee, cacao drinks,smoothies, yogurt and cereal. It is a lowglycemic sweetener with the added benefit ofcontaining prebiotics. A relative of theJerusalem artichoke, yacon contains FOS orfructo-oligosaccharides, a class ofcompounds that are able to support gut healthby being a source of food for the beneficial

bacteria in the colon. We all know of thebenefits of taking probiotics, but prebioticsare equally important for influencing thebalance and composition of the microflora.

Yacon nectar may be difficult to find due tothe fact that it is relatively new in the NorthAmerican marketplace. The superfoodcompany Organic Traditions offers a yaconnectar, which is produced through aproprietary cold mechanical method wherebyno heat, solvents or chemical inputs are usedat any stage of the process. Having tasted afew yacon nectars, it is evident there issomething unique about this process as manyyacon nectars have a dark molasses-liketaste. Organic Traditions’ nectar has adelicious, subtle honey, caramel flavour anda light, amber colour.

Coconut palm sugar has had thousands ofyears of traditional use in Asia. It comesfrom the nectar collected from the blossomsof the coconut palm tree. The sap isevaporated at low temperatures to removeexcess moisture. The result is a deliciousnectar with a perfect note of sweetness. Thenectar is dried and crystallized into fine sugarlike granules. Coconut palm sugar contains Bvitamins, magnesium, zinc, iron, potassiumand amino acids. It has a glycemic index of35, which is much lower than sugar, honey,

maple syrup or agave. While many maythink it tastes like coconut, the taste isactually very similar to brown sugar with acaramel and butterscotch note. It can be usedas a replacement for both white and brownsugar.

Another novel food that can be used as ahealthy sweetener is the low glycemic SouthAmerican super fruit known as lucuma. Thisfruit has a wonderful taste profile withflavour notes of custard, melon, vanilla,citrus and maple syrup. It is truly delightfuland has the added benefit of containing bothfibre and potassium. The powder form can beeasily added to drinks, smoothies, yogurt,salad dressings and desserts.

While all of these are healthier options, onemust still be vigilant of the amount used atany one serving. Unless of course, one isusing a whole leaf green stevia powder,stevia extract where you are guaranteed azero glycemic index. Incorporating asuperfood sweetener into your daily diet willadd the sweetness you crave with manyadditional nutritional side benefits.t

Renita Rietz is a health and nutrition writer andspeaker who educates on the phytotherapeuticpotential of indigenous foods and plants forprevention and regeneration.

FOOD HISTORY & TRENDTH

RIVE »


Superfood Sweeteners



PRODUCT PROFILE INCREDIWEARSHOP »

By John Stoikos

EASE JOINT PAINGet Cold Weather,

Joint SupportWith all the holiday festivities, traditions, and fun activities you can do with the arrival of snow, who wouldn’t love winter? Well, for those who suffer from joint pain, it can be the time of year theydread the most. The arrival of snow for them can mean months of aches, pains and suffering.

The body has many types of joints, butwhen it comes to weather relateddiscomfort the synovial joints are mostsusceptible. A synovial joint has two boneends covered by articular cartilage, whichis smooth by design, so it can reducefriction during movement. Surrounding thebones is a joint capsule comprised of anouter fibrous layer providing stability andan inner layer, known as the synovialmembrane, filled with synovial fluid,which lubricates the joint.

There are several areas in your knee wherepain and discomfort can occur due to yourpain receptors being triggered by variousstimuli. Pressure, stretch, temperature, orchemical mediators associated withswelling or damage will trigger painreceptors and send the brain a message that“this hurts.” Keeping these stimuli in checkcan help reduce the perception ofdiscomfort.

Most joint pain sufferers will pay a visit totheir doctor for a solution, which usuallyinvolves pain killers or anti-inflammatorymedications as a solution. Others, lookingfor a more natural solution may go to theirlocal health store and purchase turmeric,boswellia, or a glucosamine andchondroitin supplement.

Another option available that requires nosupplementation and is drug free is usingbraces and clothing made from circulationenhancing fabric designed to increaseblood flow. A company that is making a

name for themselves by producingproducts made from a revolutionary,therapeutic fabric is Incrediwear.

What is Special aboutIncrediwear fabric?Incrediwear’s therapeutic fabric containscirculation enhancing elements,germanium and carbon derived fromcharcoal. These elements are ground into afine powder, and infused into the fibresused to weave Incrediwear braces, socksand apparel. Germanium and carbon areincredible semiconductors, which areactivated by your body heat, creatingcellular vibrations that dramaticallyincrease blood flow. This increased bloodflow delivers more oxygen to the affectedarea, promoting faster healing whilereducing pain and inflammation.

Incrediwear’s active fabric is proven inmedical tests to increase resting blood flowby up to 21.6% and blood speed by up to22.2%. Increasing blood flow can alsohelp keep you warm in cool weather, andcool in warm weather. Incrediwearproducts are also antimicrobial and odourresistant, making it perfect for travel,hiking, running, playing sports and otherdemanding activities.

Who can Benefit most from Incrediwear?Incrediwear fabric activates almost as soonas it comes in contact with your skin,increasing your circulation within minutes.

It’s not uncommon for long-term sufferersto feel relief almost instantly, while mostwearers begin to notice benefits within 20minutes. Incrediwear can help acceleraterecovery, decrease fatigue, and alleviatethe pain and discomfort caused by:

✔ Joint pain

✔Arthritis & tendinitis

✔ Sports injuries and sprains

✔ Tired & aching muscles

In addition to their highly successful lineof braces, their Circulation+ socks arefantastic for anyone who currently usescompression socks for vascular conditions.They are incredibly comfortable, easy toput on and were designed to improvecirculation and ease discomfort for peoplesuffering from:

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Incrediwear products were developed bymedical professionals, based on scientifictrials and research and are recommendedby medical professionals, used byprofessional athletes and active peopleeverywhere. t



Recently, a new positionstatement by the Canadian Heartand Stroke Foundation states thatup to 80% of cardiovasculardisease such as heart disease,stroke and dementia can belargely prevented. The crux ofthis position is that food, andtherefore nutrition as a whole,plays a pivotal in this process byreducing inflammation andpromoting the ideal balance, orratio, of blood lipids or ‘fats’ likeLDL & HDL cholesterol andtriglycerides.

Inflammation can be a bit trickyto understand. An effectiveanalogy is to think of it as theslow burn that’s found in theembers of a fire that seems to

have been extinguished buthasn’t. Inflammation can becaused by infection, physicaldamage to our blood vesselsfrom high blood pressure,pollution, lifestyle factorsincluding smoking, poornutrition, excessive alcoholconsumption and diets high inrefined/added sugars, and transfats.

The goal of diet therapy thereforeis about improving the balance ofblood lipids; higher levels ofHDL, lower levels oftriglycerides and LDL within ahealthy range based on individualrisk versus just focusing on LDLreduction alone while reducinginflammation at the same time.

Eating to Improve Lipid RatiosLower triglycerides bymaintaining a healthy bodyweight, and increasing yourintake of the omega-3 fats byincluding fatty fish like salmon,herring, sardines, mackerel ortrout, and omega-3 fortified eggs.

Eat more fibre-rich, whole grainsand grain products and include alot of non-starchy vegetablessuch as broccoli, cauliflower,snap peas, green beans, Swisschard, kale, zucchini and Bokchoy for example. Reduce addedor concentrated sugars found insweetened beverages, candies,pies, fruit juices, pastries, driedfruit, or foods with added sugars.

Heart Health Starts in the Kitchen

By Doug Cook, RD, MHSc

Doug Cook, RDN, MHSc isa Registered Dietitian andIntegrative & FunctionalNutritionist. He is thecoauthor of “Nutrition forCanadians for Dummies”and “The Complete LeakyGut Health & Diet Book .”www.dougcookrd.com

HEART PROTECTING FOODS


Boost HDL levels by losing a modest amount of weight if you’reoverweight. Contrary to what’s historically been recommended,getting a bit more saturated fat in your diet is good; it will boostHDL with little to no meaningful increase in LDL cholesterollevels. The low-fat or fat-free mantra is out; get more HDL-boosting saturated fat from foods like 2% milk, yogurt and Greekyogurt, 2% cottage cheese, and other cheeses, butter, coconutmilk and oil, nuts and seeds, and nut and seed butters.

Eliminate HDL-lowering trans fats: avoid foods that contain‘shortening’, ‘hydrogenated’ or ‘partially hydrogenated’vegetable oils; make reading ingredient lists a habit.

Reducing InflammationSquashing inflammation is as close as your kitchen and grocery store.

✔ Eat more fruit: fresh, frozen or canned in juice. Try a smallserving (4 oz or 125 ml) of 100% fruit juice, such as Concordgrape, pomegranate, prune, cherry, black currant etc. Includeorange-coloured fruits such as mango, cantaloupes and peaches.

✔ Berries of all kinds are a great option.

✔ Eat more vegetables of any kind; aim to include both darkgreen and orange vegetables daily: kale, spinach, Swiss chard,sweet potatoes, pumpkin, squash, carrots, collard greens etc.

✔ Eat more tomatoes and tomato products like tomato juice.Include cooked tomato products regularly: tomato paste, tomatosauce, canned tomatoes.

✔ Eat more whole grains; experiment with less common versionssuch as millet, buckwheat, quinoa, kamut, teff, or couscous.

✔ Eat low-mercury fish at least twice a week for the omega-3fats. Check out Health Canada’s guide to better seafood choices.

✔ Consider an omega-3 supplement if you struggle to getmarine-based omega-3 fats.

✔ Include plant based sources of omega-3 fats daily; walnuts,organic edamame, ground flax and chia seeds, hemp seeds/oil.

✔ Drink green, white and rooibos tea and yes, coffee for a richsource of antioxidants (limit to 2-3 small sizes, i.e. 8 oz or 250ml, per day).

✔ Eat whole nuts and seeds, olives, extra virgin olive andavocado oil.

✔ Eat more mushrooms of all kinds, or consider driedmushrooms and make a ‘tea’ with them.

✔ Include liberal use of dried or fresh herbs and spices.

✔ Exercise, this helps the body to produce naturally occurringanti-inflammatory defenses.

✔ If you’re overweight, consider losing some as extra body fatproduces pro-inflammatory compounds and drives a lot ofinflammation-based chronic diseases.



Herbal Support for

Cardiovascular Health

HEART HEALTH NATURAL OPTIONSLIFE »

By Marva Ward, CNP

HEART HEALTH IS IN YOUR HANDS

Marva Ward is aCertified NutritionalPractitioner (CNP) andworks for Puresource asthe National ProductEducator for the NOWbrand of supplements inCanada. As a holisticpractitioner Marva is inconstant pursuit ofevidence basedalternative therapies. Asthe Product EducatorMarva develops andconducts in-storetraining sessions and bi-weekly conferencecall training for retailersacross Canada as wellas attending andspeaking at communityconsumer eventssponsored by retailers.

Cardiovascular disease is thenumber one cause of death inNorth America. Contributingphysiological factors includinghigh total cholesterol, raised LDLwith an increase in oxidized LDL,increased platelet aggregation(leading to the formation of arterialblood clots), increased plasmafibrinogen (clotting factors inveins) and high blood pressure.Specific external influences or“risk factors”, certainly not allinclusive, are said to be; smoking,stress, diet and lifestyle. Long termexposure to these contributingfactors leads to uncontrollableoxidation and inflammation, whichresults in cell destruction andgenetic malfunction.

SolutionsIncorporating a regular exerciseprogram, including cardiovascularinvolvement, such as briskwalking, along with makinghealthier dietary choices (eg.Mediterranean, Paleo, Vegetarian)is a solid beginning. Functionallevels of vitamins and mineralsalso play a key role and selectherbs offer additional support thatspecifically results in supporting ahealthy cardiovascular system.Epidemiological studies show astrong correlation between the useof some herbs and the protectionagainst the onset of cardiovasculardisease.

Garlic has been shown to inhibitenzymes involved in cholesteroland fatty acid synthesis, todecrease platelet aggregation byacting as a mild blood thinner, toprevent lipid peroxidation(oxidation of LDL), to increaseantioxidant status, and to inhibitangiotensin-converting enzyme(ACE). According to The Journalof Nutrition, since 1993, 44% ofclinical trials specific to garlichave indicated a reduction in totalcholesterol while the mostprofound observation is in garlic'sability to reduce plateletaggregation.

Hawthorn is considered to be oneof the best heart tonics availabledue to exceptional circulatoryaction. It is effective in therapiesfor many heart conditions,including arrhythmia, due to itsaffect on electrolyte utilization.Although hawthorn has not beenproven to reverse heart conditions,it will increase and strengthendeteriorated heart muscle.Hawthorn can also reducecholesterol buildup in artery wallsand has blood pressure loweringcapabilities.

Cayenne reduces the formation offibrinogen, stimulates blood flowthrough vasodilation and lowersblood pressure. Many herbalistssuggest that cayenne should be

added to all herbal preparationsbecause of its ability to supporteffective blood flow. With moreefficient blood flow, more oxygenis delivered throughout the body. Atraditional practise in the event of asuspected heart attack was toadminister one teaspoon ofcayenne dissolved in water orthree droppers of a preparedtincture to immediately relax thearteries leading to the heart toprovide the much needed bloodand oxygen supply to stabilize thesituation.

Ginkgo Biloba can have asignificant influence on thecirculatory system. Ginkgoflavonoids may reduce capillarypermeability and fragility andserve as free radical scavengers.The terpenes inhibit plateletaggregation, decrease vascularresistance, and improve circulatoryflow without affecting bloodpressure.

For individuals worried about theirpersonal family history or simplyconcerned about the statistics oncardiovascular disease, it isempowering to know the onset ofany disease is simply not just theluck of the draw. Specific to heartdisease, solutions are absolutelywithin our control, in the form ofhealthy diet and lifestylechoices.t



By Michelle W. Book

Considering that two of the biggest health concerns forCanadian dogs and cats are joint health and cardiovasculardisease, ensuring regular, adequate exercise is one of the bestways to keep your beloved pet healthy and happy for a long,vibrant life. It’s estimated that owners spend three times as muchtime watching TV and twice as much time loafing around the internetthan playing with and exercising their pets. The good news is thereare many benefits to both you and to your furry family member thatcome along with exercising for 30 to 60 minutes each day.

Staying Slim and TrimThe first exercise benefit relates to weight management. Active pets,with responsible feeding, are less likely to be obese. A lean bodymeans a less harmful impact on joints and the cardiovascular system.

Dr. Rob Butler, a veterinarian practicing integrative veterinarymedicine in Guelph, Ontario, sees a lot of arthritis in his patients. “Alot of that is due to obesity,” he says. “There is too much weight ontheir joints and dietary, highly processed foods may release moreinflammatory factors in the body and make animals prone to moredegenerative diseases.”

Although we’re talking about pets, the same holds true for ushumans. In fact, research shows that being active by getting 10,000steps each day is associated with a reduction in numerous chronicdiseases including cardiovascular disease, some cancers,osteoporosis, diabetes, stress and anxiety.

Soothing Sore Joints, NaturallyMany pets can’t stand extensive exercise because of painful, swollenjoints. Although reducing weight is a good way to relieve that pain,stiff joints can benefit from specially formulated natural healthproducts for cats and dogs. “The most popular natural health productsare for joint disease,” explained Dr. Butler. “Many of the productsare familiar because they’re used for humans, too. “

Glucosamine, chondroitin, MSM, fish oil and other herbals such asboswellia and curcumin are some of the most popular. Ask your vetabout which supplements are best for your pet’s sore joints.Remember that your pet requires specially formulated natural healthproducts that have been designed for their unique needs and digestivesystems.Visit your vet for tips on supplements, and explore theshelves of your local health food retailer for pet-friendly naturalhealth products.

Getting Active CreativelyLook for new and creative ways to get active with your pet. Instead of hiding up in a gym for a few hours aweek, make a date with Fido and a ball and head to the park for aquality game of fetch, some fresh air and exercise for you both. Thebenefits will be tremendous for yourself and your furry friend.

For those days when it is too cold or rainy to head outside, or forindoor-cat owners, try using the stairs and a flashlight. Cats lovechasing moving beams of light. Use the stairs as a playground to addelevation to your cat’s workout. While you’re at it, you can climb afew flights, too.

Ensuring health and wellness for our dogs and cats extends to havinga healthy habit of exercise. Integrate your activity with that of yourpets and reap the benefits of good health.t

Be sure to visit chfa.ca to check out our other tips for keeping your petshealthy and vital, naturally.

Winter Fitness for You and

Your PetPet owners know the importance of exercise fortheir furry friends. Going on that daily walk withyour dog provides a chance for them to stretchstiff joints, flex taut muscles and strengthen thecirculatory system.

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Cystic fibrosis, also known as mucoviscidosis is a geneticdisorder where the autosomal recessive gene is affected. Thedisease affects the lungs, heart, pancreas, liver and intestines. It ischaracterized by abnormal transport of sodium and chloridethrough epithelium, making the secretions thick and viscous.

The first indications of cystic fibrosis are salty skin, poor growth,thick, sticky mucus, frequent respiratory infections, persistentcough and shortness of breath. Frequent lung and sinus infectionsresult from the thick, sticky mucus, reduced ciliary mobility andinflammation.

The lungs of persons with cystic fibrosis are infected andcolonized with bacteria from an early age. These types of bacteriaand their characteristics change and develop in time in personswith cystic fibrosis, because they have a perfect environment in thethick, viscous mucus and they develop resistance to commonlyused antibiotics.

COPD, on the other hand, includes under its umbrella otherchronic respiratory diseases, such as emphysema and chronicbronchitis. COPD stands for “chronic obstructive pulmonarydisease” and symptoms include many debilitating symptoms:shortness of breath, cough of thick mucus and poor lung function.In chronic bronchitis the lining of the breathing tubes becomeinflamed and a lot of mucus is being produced and coughed up.With emphysema, the walls of the air sacs in the lungs are brokendown and more air is trapped inside. Many people have bothchronic bronchitis and emphysema.

The respiratory complications can be reduced using salt therapy.Hypertonic saline solution is used in hospitals to help in clearingthe thick stagnant mucus to help avoid infection. The long-termsalt aerosol exposure in home salt therapy provides exposureduring night sleep, when the micro particles of salt slowly depositon the respiratory mucosa. It helps to make the thick mucus morefluid, unclogs the airways, fights bacteria and viruses, and reducesthe inflammation. t

For more info, please visit www.HomeSaltTherapy.com or call 519-641-7258.

NATURAL OPTIONSTHER

APY

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By Livia Tiba, co-inventor of SaltAir

Home Salt Therapy for

Cystic Fibrosis



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Much like humans, dogs and cats suffer the pitfalls of thesedentary lifestyles which characterize modern society.Our beloved family pet’s ancestors were true predators whohunted in wide open spaces, wooded areas, hills and throughmarshes, and lived in highly structured groups. Today, our petsshare our living space in homes and apartments, quite literallycaged in by walls. They have very little contact with otheranimals of their own species. Having become victims of theirmasters’ urban lifestyle, more and more dogs today, and to alesser extent cats, are affected by stress and nervousness.

Solitude and InactivityPets have a profound fear of solitude. In fact, a dog that spends10 hours a day alone, waiting for his master to return can suffersuch severe boredom that it can lead to neurosis. Some dogsmight start to gnaw at table legs or run in circles for hours, whileothers may scratch or lick their paws incessantly, causing seriousskin lesions.

Inactivity is the other principal cause of hypersensitivity.A quick five minute walk; so, the animal can do his business issimply not enough to satisfy the exercise needs of a shepherd orhunting dog. The animal will start to compensate by barking,agitation, loss of appetite, or bulimia.

Homeopathic remedies are helpful to soothe the animal whilelifestyle changes are being put into place to eliminate the causalfactors hindering the animal’s wellbeing. Homeopathics, asopposed to classic tranquilizers, do not sedate the animal and do

By Pascal Frochisse, B.Pharm, Homeopath

Pets Feel Stress TooTHE THRILL IS GONE, KIND OF BLUES

not cause side effects. However, it should be noted that a completeremission of the dog’s symptoms and return to health will require arestructuring of his master’s lifestyle and habits.

To support and balance the nervous system, the following remediescould be used:Nux vomica: Surly, impatient and irritable animal, seeming hyper andreflective. Tendency to pounce the minute someone tries to touch him orapproaches his territory;Rhus toxicodendron:Animal with agitated psyche, always wanting tostroll; agitated sleep, gets up during the night;Sumbul moschatus: Excessively emotional, anxious; unstable mood,excited at night;Kali bromatum: Physical agitation, cerebral agitation. Gets aggravated atnight, possibly has night terrors.

Additionally practitioners rely quite heavily on certain specialtyveterinary formulations. These formulas are typically composed of theprimary homeopathic medicines that address a given pathology. They areeasy to use and generally come in alcohol-free liquid form, so as to beeasy to administer to your pet.

Finally, I’d like to leave you with one final piece of advice: adopting ananimal is not a decision that should be taken lightly. Make your choicerealistically: chose an animal for whom you can provide a happy life, asopposed to simply opting for the “animal of your dreams.” Talk to yourvet before adopting.t

PET PERKSPE

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HOMEOPATHY SORE THROATLIFE »

Q.: Our 5 years old son gets a sore throat all the time. Hegets antibiotics very often. Is there anything else we can do?

Yes, there are alternative ways to improve his immunity, forexample, homeopathic medicine. The tonsils are a specializedlymph tissue located on either side of your throat, just behindand above your tongue. They're part of your body's immunesystem that helps protect from bacteria and viruses that cancause infection. However, if your tonsils are overwhelmed bya bacterial or viral infection, they become swollen, red, withyellow or white coating, and become painful. Inflammationof tonsils calls tonsillitis. A number of respiratory viruses cancause tonsillitis, including the Epstein-Barr virus (EBV). Thisis the same virus that can cause mononucleosis. Differentstrains of bacteria also can cause tonsillitis. The mostcommon culprit is streptococcus, commonly referred to as"Strep throat". Tonsillitis caused by streptococcus speciestypically occurs in children aged five to 15 years, while viraltonsillitis is more common in younger children. Both forms,bacterial or viral, are contagious. It usually spreads to anotherperson by droplet transmission while he/she is sneezing,coughing, or exhaling.

Preventing the Spread of Tonsillitis Do not share utensils, drinking glasses, toothbrushes, etc.,with anyone who has tonsillitis or a sore throat. Cover yourmouth when you cough or sneeze, and teach your children todo the same. Proper hand washing is still the best way toprevent all kinds of infections, including tonsillitis. Avoidpeople with known tonsillitis or bacterial sore throats, ifsusceptible to one.

By Raisa Weisspapir Registered Homeopath (Ontario)

Sore Throat StoppersA NATURAL APPROACH

Homeopathic medicine might be one of the most safe and effectivecomplimentary natural medicines to strengthen your child’s immunesystem for the long run. Many cases of acute and chronic tonsillitishave been successfully treated in our daily practice. Whether theyare viral or bacterial in origin, homeopathy treats every childindividually without any side effects.

Tips for ParentsLet you child get plenty of rest. Sleep helps the body fight infection.Your child should stay home until there's no sign of fever and he orshe feels better. Have your child drink plenty of warm, soothingliquids. Soup, broth and tea are good choices. Avoid foods thatweaken the immune system: refined and processed foods, dairy,sugar and high fat products. If your child is old enough to havemastered gargling, doing this several times a day may help relievethroat pain. Be sure to tell your child to spit out the liquid aftergargling. For example, calendula can be very soothing and healingfor the sore throat. But since homeopathy is individually tailoredmedicine for each and every patient, different homeopathic remediesmay be prescribed. t

Raisa Weisspapir is a Registered Homeopath, graduated from theHomeopathic College of Canada in 1999, specializing in children’s andgeneral family health problems. She also graduated from Medical School inRussia in 1985 and worked as a medical doctor in an emergency hospital inRussia, dealing with children and adults in critical conditions. Raisawelcomes your questions at (416) 227-1485. For more information visitwww.homeopathytoronto.com


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PROFILE HIMALAYA GARCINIA CAMBOGIA SHOP »

By Nadine Nellissen

Garcinia cambogia has been used in thewestern world since the late 1960’s, in factthere is well over 12 years of clinical use!

The Benefits of Garcinia

Cambogia

PROVEN HERBAL SUPPORT

Clinically Garcinia has been used toreduce lipid and triglyceride levels inthe blood and increase metabolism,thus used for weight loss.

Garcinia is known to support normalappetite levels, supports normal fat andcarbohydrate metabolism, supports normalglycogen production and body weight.

Traditionally it has been used in similarways as we use it today, to achieve similarnormal blood panel and satiety benefits.Some may commonly know garcinia asMalabar tamarind, used culinary toenhance the flavours of curries and to alsomake the dish ‘more filling and satisfying.’Garcinia has also been used along with saltin the curing of fish. Historically garciniawas used to treat rheumatism and bowelcomplaints – those dealing with digestiveissues and parasites.

The Himalaya Drug Company grows theirgarcinia in the evergreen forests in Indianative to where garcinia has been naturallyharvested and grown for many years. Insome areas, it has been found growing atheights up to 6,000 feet. The extractionmethod has remained unchanged, using atraditional water extraction. The entirefingerprint of the plant has been added tothe caplet, incorporating all specificchemical markers for potency from theroot, stem, leaf, flowers and seeds, so thatthe entire herb is present.

Himalaya Garcinia has been grownwithout the use of pesticides or herbicidesmaking this one of the only organicgarcinia products on the market today! Noother substances have been added (nobinders or fillers) making this 100%garcinia using Himalaya’s Pure Herbtechnology.

In order for our bodies to use or obtainenergy from food, it needs to be brokendown to glucose and glucose needs to beconverted into glycogen. Glycogen is ourbody’s instant form of energy. In order toconvert glucose into glycogen, glucosemust be run through a very importantenergy cycle called the Krebs or CitricAcid cycle. This biochemical cycle isresponsible for converting simple sugarsinto energy and storing additional energyin various forms of fats. For energy tocontinue the krebs/citric acid cycle mustcontinually run.

The reason why we are looking for astandardized and high percentage of thehydroxycitric acid (HCA) in garcinia isbecause HCA acts very similar to ourkrebs/citric acid energy cycle. HCA acts asa friendly impersonator and blocks theproduction of fatty acids and cholesterolfrom this. In this process, HCA redirectstraffic into producing glycogen, energy!Instead of storing the extra energy as fat,food is used as should, turning into freefloating energy! This very importantprocess has a multiple effect on the body.

If our glycogen stores are topped up wesimply have a lower appetite! This extraenergy is available for a more active life!

With all of this extra energy producedGarcinia not only increases physicalactivity, but it heats up the body by burningoff extra fat that is already present.Contributing to a new form ofthermogenesis (heat generating – fatburning) effect that does not involve thecentral nervous system.

It is interesting to note that people whocontinue to use Garcinia, report they startto naturally desire healthier foods! Thiscould be as a result of glycogen storesbeing normal in the body. The impulsesystem is no longer overriding the choicefor simple sugars/carb. Healthier foodsbring more nutrition back into the bodyand keep blood sugar levels stable.Balancing blood sugar levels will improveone’s lifestyle as the negative effects of theblood sugar roller coaster are avoided. This is great news for those with weightchallenges, blood sugar imbalances,syndrome-X, pre-diabetes and type 2disabilities, with no knowncontraindications!t

Nadine Nellissen has been interested inwholistic health since her involvement in sportsat an early age. It was from an athleticviewpoint she realized the important connectionbetween physical exercise, diet and emotionalhealth.


healthy directions winter 2016

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