healthy directions autumn 2014

WARMING FALL FOODS

K’S KETTLEBELLWORKOUT

AUTUMN 2014

BEST ZOOMERHEALTH HABITS

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A CINNAMONSOAP RECIPE

HealthyDirections.ca

Gluten-Free Is it for Me?

HEALTHYDIRECTIONSHEALTHYDIRECTIONS

JUICE it ! withJuicepresso®!

Prize giveaways at:healthydirections.ca

Enter to WIN!

Fabulous Meals in a Jar with Chef Michael Smith

Best CanadianRunning Trails

HDAutumn2014_HealthyDirectionsTemplate 14-10-03 5:17 PM

DIETITIAN ADVICE »Expert Food Advice

07 WHOLE GRAINS FOR LONGEVITYFight Degenerative Diseases

FIT FOR LIFE »Fitness for All

16 K’s KILLER `MINUTES’ KETTLEBELLSMix Up Your Workout Routine

GREAT DESTINATIONS »Join the Adventure

08 BEST CANADIAN RUNNING TRAILSTales from the Trails

HEALTHY STARTS »Pathways to Better Health

20 IS GLUTEN-FREE FOR ME?Food for Thought

29 BREAST FEEDING TIPSHow to Avoid Breast Infections

30 CORPORATE PROFILENourish and Protect the Brain

32 TRADITIONAL MEDICINECanadian Pine Bark

ZOOMER HEALTH »Exercise, Diet and Supplements

10 THE BEST 10 HEALTH HABITS OF ZOOMERSInspiration to Feel Your Best

AUTOIMMUNE DISEASES »Overview and Options

24 NATURAL APPROACHES FOR AUTOIMMUNE DISEASESAddressing Underlying Issues

FOOD PASSIONS »Kitchen Inspiration

10 A CELEBRATION OF AUTUMN FOODSFall Fruit en Papillotte

Fall Vegetable Paella

14 FAST MEALS IN A JAROvernight Oatmeal Jars

Just Add Water Noodles – in-a-Jar

MAKE-IT NATURAL »DIY Natural Products

22 MAKE YOUR OWN AUTUMN SOAPSRosemary Soap

Cinnamon Soap

HEALTHY DIRECTIONS | www.healthydirections.ca Autumn 2014 3

Contents »

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HEALTHYDIRECTIONSHEALTHYDIRECTIONS

4 Editor’s Note5 Our Contributors

27 Find a Naturopath31 Hot-Off the Shelf & Prize-Giveaways33 Courses, Training, Products & Events

Visit healthydirections.ca for:» Coping with an Aging Canadian Population» Subtle, Profound Healing Using Your

Head … and Heart … and Hands!

Plus more . . .

AUTUMN 2014

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HdAutumn2014_Healthydirectionstemplate 14-10-05 3:12 pM page 3

Warm apples spiced with cinnamon, tossed with a few raisins

and sweetened with apple cider just out of the oven are the perfect

finale for any cool, autumn evening. This edition we share a

healthy fall fruit recipe, Fall Fruit en Papillotte by Pat Crocker

which takes baking apples from ordinary to extraordinary and

will fill your home with the scents of the season. Learn more

about the health benefits and traditional use of cinnamon

in Nature’s Healthiest Sweet Spice, Organic Cinnamon

by Renita Reitz on page 34. For more cinnamon delight,

enjoy the fragrance as you sudds up with cinnamon soap.

Mar Gómez shares how to make it on page 23. Other recipes

to enjoy this edition are Pat Crocker’s Fall Paella recipe with

anti-inflammatory Turmeric Spice Paste and Chef Michael

Smith’s inspired, fast meals in a jar recipes including Overnight

Oatmeal Jars.

Hit the Trails for Happiness

Beauty abounds in the blazing orange and red colours cascading

through autumn leaves across Canada this fall on the trails. But, can

hiking actually make you happier? Researchers from the University of

Michigan and Edge Hill University in England say, “yes.” After

evaluating 1,991 participants in England’s Walking for Health program, they found

nature walks were associated with significantly less depression and mitigated the

negative effects of stress. This edition we asked some of Canada’s top outdoor runners

and adventurers including Simon Donato which Canadian trails they like best. Share

your favourite trail tale at www.healthydirections.ca for the chance to win a FitBit Flex

from SportChek to track your steps, distance, calorie burning and more.

The Best Health Habits of Zoomers

Improve your chances of joining the 100 club. The longevity secrets of centenarians

and supercentenarians may surprise you. Physical activity and a healthy mental attitude

are the primary commonalities. Thomas Perls, MD, founder and director of the New

England Centenarian Study, has conducted extensive research on those older than 100

and claims the older you live usually means the healthier you've lived. This edition

Naturopath Nicola Kempinska, shares The 10 Best Health Habits of Zoomers on page 10.

Understanding Autoimmune Diseases and Offering Natural Treatment Options

Autoimmune diseases are among the ten leading causes of death among women in

all age groups up to 65 years but often don’t get much attention for prevention awareness

and natural treatment education. This edition Catherine Kenwell talks to NDs about a

variety of contributing factors and treatment approaches.

Charleen Wyman, BA Journalism, BA English

Editor, Healthy Directions

[email protected]

Your compass for natural health,

wellness and outdoor adventure.

AUTUMN 2014Vol. 16 No. 4

EditorCharleen Wyman

[email protected]

Editorial:Written contributions

and photos are welcome.

However, all content is subject

to editorial review.

HEALTHYDIRECTIONS

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

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

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

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

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

HEALTHYDIRECTIONS

Best of Health!

EDITOR’S NOTE

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Advertising Sales:Jon Cousins

1-877-276-1849 [email protected]

Visit our website for current health

and eco news and events, features,

recipes, coupons, free prizes and more:

www.HealthyDirections.ca

4 Autumn 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

ContributorsChristy Brissette, RD, Simon Donato, PhD,

Noel Paine and Christina Bjorndal, ND,

Nicola Kempinska, ND, Pat Crocker,

Kathleen Trotter, MS (Exercise Science),

Chef Michael Smith,

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

Mar Gómez, Catherine Kenwell, BA,

Raisa Weisspapir, Homeopath, MD (Europe),

Imane Lahlou, ND, PhD,

Elvis Ali, BSc, RNCP, FIACA, RAc, ND,

Cherie Carpenter, CL SC, RM, PaRamaBP,

and Renita Rietz


One of Canada’s best-known Chefs michael Smith

is a passionate advocate for simple, sustainable home

cooking and an inspiration for families creating their

own healthy food lifestyle. Visit: chefmichaelsmith.com

OUR CONTRIBUTORSwr

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Kathleen trotter, MS

(Exercise Science) aka “K” is

an ironman competitor,

personal trainer and writer.

She is passionate about fitness

and trains the avid athlete and

individuals living with

osteoporosis, Parkinson's

and scoliosi.Visit:

kathleentrotter.com

Simon Donato, PhD is a Canadian

geologist, entrepreneur, television

host, world renowned explorer, and

ultra-endurance athlete.

Visit: www.adventurescience.ca

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Elvis ali, B.Sc, FIACA, Dipl. Ac., DHom., RAc., ND has been in

private practice for nearly 3 decades specializing in Chinese medicine,

sports medicine and nutrition. In 2006, Dr. Ali completed his studies on

Body/Mind Medicine at Harvard Medical School. He is currently

involved with research and development and is the Medical Advisor at

Canadian Bio. Visit: www.canadianbio.ca

Christy Brissette, MSc, RD is a registered dietitian

specializing in nutrition to prevent and manage chronic

diseases. Visit: www.ChristyBrissette.com



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DIETITIAN ADVICEN

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By Christy Brissette, MSc, RD

If you’re over the age of 45, you may

consider yourself to be a baby boomer… but

there’s a term for people of this age group

who are enjoying life and leading healthy

lifestyles. They’re called “Zoomers” because

they’re boomers with “Zip”.

AGING’S EFFECT ON THE BODYThe aging process often brings with it

increased inflammation – a risk factor for

chronic diseases such as cancer, type 2

diabetes, heart disease and obesity. But there

are ways to lower the inflammation to slow

down the aging process and maintain optimal

wellness. The key to aging gracefully is

following a healthy lifestyle: namely, an anti-

inflammatory diet and engaging in regular

physical activity.

One aspect of a healthy diet that will

take you from “Boomer” to “Zoomer” is

choosing whole grains in place of processed,

refined, “white” carbohydrates.

“Whole grain” means that all parts of the

grain, including the germ (rich in vitamin E,

an antioxidant), bran (rich in fibre) and

endosperm (rich in starch) are included.

Refined grains have usually had the germ and

bran removed. This means that refined grains

such as white rice, pasta and white bread will

be low in fibre and antioxidants. These

nutrients are key to slowing down the aging

process and preventing chronic diseases.

THREE CHEERS FOR FIBRE!Fibre is needed for a healthy digestive

system and lowers the risk of colorectal

cancer. Eating foods high in fibre such as

whole grains can help stabilize blood sugar

levels. Compare this to refined grains which

cause blood sugar to spike and then crash – a

nightmare for energy levels. This blood sugar

roller coaster can also cause your pancreas to

produce lots of insulin, which can cause extra

storage of fat where we least want it – around

the waist. Over time, this excess production

of insulin may cause your pancreas to work

too hard or make your cells less sensitive to

insulin. This can increase your risk of type 2

diabetes. All the more reason to choose the

slow-release whole grains to provide you

with sustained energy and more stable blood

sugar.

Fibre is great because it allows people to

feel satisfied with less food. This is important

for achieving and maintaining a healthy body

weight, an important part of looking and

feeling your best. Staying slim and trim

lowers your risk of several types of cancer

and heart disease. Some types of fibre also

help lower levels of “lousy” LDL cholesterol,

further lowering your heart disease risk.

MORE REASONS TO LOVE YOUR WHOLE GRAINS

Whole grains are rich in minerals such

as magnesium and phosphorus. Magnesium

is needed for nerve function, strong bones

and muscle, regulating your heart rate and a

healthy immune system. It also plays a role

in keeping blood pressure and blood sugar

levels stable. Phosphorus is needed to form

bone, DNA and cell membranes. It is also

used to turn fat into energy.

Whole grains are packed with

phytonutrients called polyphenols.

Polyphenols are antioxidants that remove

free radicals from the body before they can

damage healthy cells, which may reduce

signs of aging and the risk of cancer and heart

disease. Whole grains also contain plant

nutrients called lignans that may help prevent

breast cancer and heart disease.

When choosing bread, don’t fall for the

trap of thinking “whole wheat” or

“multigrain” breads are whole grain. They

often aren’t! Look at the ingredient list and

make sure before each grain on the list, you

see the words “whole grain” or “stone

ground”. For example, “whole grain millet

flour”. This is the only way to know you’re

getting a whole grain bread.

Christy Brissette, MSc, RD is a registered dietitian

specializing in nutrition to prevent and manage

chronic diseases. Visit: www.ChristyBrissette.com

Whole Grains for Longevity

WHOLE GRAINS TO TRY

Buckwheat

Buckwheat is a gluten-free seed

related to rhubarb. It is high in fibre,

with 1 cup providing 14 grams.

Choosing foods high in fibre can help

you get to and keep a healthy body

weight. Diets that include whole grains

such as buckwheat are associated with

a lower risk of type 2 diabetes, heart

disease and some cancers.

Millet

Millet is a good source of

magnesium, a mineral that may help

prevent migraines, lower blood

pressure and reduce heart disease risk.

Corn (organic) non-GMO

Whole corn is a whole grain. At

4.6 grams of fiber per cup, corn is high

in fibre. Fibre helps control blood

sugar, cholesterol and helps promote a

healthy digestive system. Corn

contains several antioxidants. Lutein

and zeaxanthin are antioxidants in corn

that may help prevent and manage

arthritis, cataracts, and vision loss.

Wild rice

Wild rice is a type of edible grass

that is higher in protein and lower in

carbohydrates than brown rice. It

contains more vitamin A (needed for

healthy eyes) and folate (needed for

red blood cell formation) than brown

rice, but is lower in minerals.

Oats

Oats contain a type of fibre

called beta-glucan that has been

shown to lower “lousy” LDL

cholesterol levels. High LDL levels

are associated with a higher risk of

heart disease. In cell studies, beta-

glucan activated cancer-fighting cells

such as T-cells and natural killer cells.



GREAT DESTINATIONS BEST CANADIAN RUNNING TRAILS tr

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BANFF NATIONAL PARK AND THECITY OF BANFF, AB

With over 3 million visitors per year,

Banff is Canada’s most popular National

Park. It’s majestic beauty is only surpassed

by its incredible network of more than 1600

kilometres of defined trails. What makes

running in Banff great is the variety.

While most people associate epic multi-

day backpacking trips with the Park, there

are many kilometres of great trails in, and

around the town of Banff itself.

Incredible trails located mere kilometers

from the town include those around Lake

Minnewanka (such as Aylmer Lookout),

Cory-Edith Pass, Tunnel Mountain, and the

network at the base of Norquay Ski Hill

(including Stony Squaw, Mystic Pass, and

Cascade Amphitheatre).

WATERTON PARK, ABTucked-away in the southwestern corner

of Alberta, Waterton Lakes National Park is a

much smaller park than Banff. This sister

park to Montana’s Glacier National Park is a

gem in it’s own right - featuring some of the

most beautiful trails I’ve ever explored. From

the small, charismatic town of Waterton, epic

trails are only a short drive, or boat ride

away. Recommendations are the challenging,

yet awe-inspiring Crypt Lake trail (~17 km),

or the incredible Akamina Ridge trail (~22

km). These trails are not all entirely runable,

but definitely worth your time and effort!

Bears are common in both parks, so be

prepared!

Simon Donato, PhD is a Canadian geologist,entrepreneur, television host, world renownedexplorer, and ultra-endurance athlete.

GATINEAU PARK, ONTrail running is a great way to get away from the craziness of life and pavement. When

you don’t have to travel for hours to do this, its even better. Gatineau Park is big, has 165 km

of hiking trails, 90 km of mountain bike trails, the Trans Canada Trail passes through it plus

its only 4 kilometres from downtown Ottawa. Hard to ask for more.

Hit the popular Wolf trail for huge rock look offs, follow an old settler’s trail to a fire

tower, stop at quiet wood cabins for a break. The trails vary in difficulty, are all full of nature,

views, history and are well marked. If its winter, the trails turn into hiking, snowshoeing and

cross-country ski trails.Noel Paine is a runner 27+ years of experience running everything from the 100m hurdles to 100-kilomtre ultramarathons. Gatineau Park trails: http://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/things-to-do/hiking-walking-gatineau-park Personal blog: http://noelpaine.wordpress.com

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FitBit Flex!

Share your favourite trail tale to win a

Tales from the

Trails

BC ENDOWMENT LANDS, WEST OF VANCOUVER, BC

My favorite place for trail running

is the UBC Endowment Lands. It was

my place of solitude during the stress

of my university years. It was the

place I shared special moments and

conversations with my closest friends;

where I trained for 3 marathons

(included Ironman), countless

triathlons and numerous 10 KM races;

where I kept my sanity while studying

at UBC; it was while running in the

UBC Endowment Land trails I learned

about leadership, grit, commitment,

and blood, sweat & tears from former

Olympian coaches – Thelma Wright

and Doug Clement.

I encourage all runners to get into

nature and experience the beauty of

their local trails, "To me, exercise /

running is not about what kind of

outfit you are wearing or how much

make-up you have on while you pose

at the gym. It is a meditative

experience where I am one with both

nature and the sound of my beating

heart as they calm the "busyness" of my

mind into a state of pure bliss and joy."Christina Bjorndal, ND, is a mom, wife,

daughter, sister, friend and colleague.

Visit: www.drchrisbjorndal.com


The 10Best

ZOOMER HEALTHLo

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Health Habits of Zoomers

Feel your best during your golden years. Embrace these healthy habits to help prevent degenerative diseases.


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1. THEY SEEK OUT WHOLE FOODSNourishing your body with nutrients directly from food

is essential to feeling your best on a foundational level.

Aim to live by the expression - “If it came from a plant, eat

it. If it was made in a plant, don’t”. A whole foods diet

promotes the health of all body systems - from balancing

blood sugar and preventing joint aches, to giving you the

energy you want to enjoy your days. Lots of colourful

vegetables, organic meats and fish, nuts, seeds, and fruits

will give your body the nourishment it needs to help you

feel your best and prevent chronic illness.

2. THEY ADDRESS FOOD INTOLERANCESFood intolerances (aka food sensitivities) can develop

over time, and people often go undiagnosed for many years,

suffering from stomach issues and other health problems

because they are unaware. Not only can these intolerances

cause obvious symptoms such as gas, bloating, abdominal

pains, and heartburn, but they can also cause fatigue, joint

pains, poor immune function, memory issues, mental

fogginess, headaches, trigger autoimmune responses, and

skin irritations like psoriasis, acne, or eczema.

Identifying food triggers through lab testing or a

specific food elimination diet can help you heal your gut

lining and reduce or eliminate pressing health concerns,

allowing you to feel (and look) your best.

3. THEY CHECK NUTRIENT LEVELSOne of the easiest ways to ensure you are on target with

your health is to have key vitamin and mineral levels tested.

This is especially important as we age because nutrient

levels naturally decrease in the body and aren’t absorbed as

easily. Regular testing of iron, vitamin D, vitamin B12,

calcium, and magnesium will help to ensure that your key

nutrient levels are on track. Specialized comprehensive

laboratory testing can take this a step further by analyzing

many vital micronutrients including vitamins, minerals,

amino acids, antioxidants, fatty acids, and metabolites. The

more information you can gather, the better your potential

to feel good and function well each day.

4. THEY TAKE PRESCRIBED SUPPLEMENTS To treat certain health concerns, natural substances

may need to be given at therapeutic doses that are too high

to obtain from food alone, making a high quality

supplement the best method for attaining benefits. Any

prescribed supplement needs to be taken consistently in

order to work, and at the individualized dose that is right for

you.

The quality of supplements can vary, with some

containing artificial colours and flavours, or binders and

fillers that prevent the key ingredients from being properly

absorbed. Often times, a higher quality professional brand

will get you the results you’re looking for, while you may

not see the same effects with a lesser quality brand or dose.


5. THEY LOVE FISH, FLAX AND CHIA Omega-3 fatty acids are essential nutrients that

can be found in foods like wild caught fish, flax, and

chia seeds, or taken as a fish oil supplement.

Omega-3 fatty acids are important structural

components for cells, and exert beneficial anti-

inflammatory effects. The average diet today does

not contain adequate amounts of omega-3s, leading

to deficiencies that promote health problems.

Omega-3 fatty acids have been shown to benefit

cardiovascular health, weight management, vision,

brain health, and nervous system function.

6. THEY SUPPORT THEIR JOINTSJoint formula ingredients such as glucosamine,

chondroitin, and other natural anti-inflammatories

have proven to be extremely helpful for rebuilding

joint tissue and reducing inflammation.

Glucosamine is one of the most researched joint

health supplements, particularly for osteoarthritis.

Chondroitin is a component of cartilage, making it

useful for reducing pain and improving mobility.

Natural anti-inflammatories shown to be beneficial

for joint health include curcumin, boswellia, and as

mentioned earlier, omega-3 fatty acids. Taken

correctly, these supplements may replace or reduce

the use of pharmaceutical anti-inflammatories or

pain relief medications.

7. THEY TAKE VITAMIN B12 Vitamin B12 deficiency is especially common

in older adults, most often due to intestinal

malabsorption. Significant B12 deficiency can lead

to neurological symptoms such as numbness and

tingling of the hands & feet, memory loss, and mood

changes. Correcting deficiencies can include dietary

changes, or supplementation using the bioavailable

form, methylcobalamin, either taken orally or via

injection.



8. THEY GET THE SUNSHINE VITAMINVitamin D is essential for the proper utilization

of calcium in the body, ensuring optimal functioning

of the nervous system and bone formation. Vitamin D

also modulates the immune system, meaning that it

enhances your innate immunity but inhibits the

development of autoimmune responses.

As we age, we have a reduced ability to

synthesize vitamin D from the suns rays, which is

further perpetuated by lack of sun exposure and the

use of sunscreens. Supplementation can be valuable,

and vitamin D is best absorbed when taken with a

meal.

9. THEY TAKE ANTIOXIDANT COENZYME Q10CoEnzyme Q10 (aka CoQ10), is a

powerful antioxidant compound that helps

produce energy for your cells, strengthen

your cardiovascular system, regulate

blood pressure, and support a healthy

immune system. It is integral to many

processes in the body, and as we age, our

levels naturally decline.

Statin drugs also deplete CoQ10 in

the body, leading to potential side effects

like muscle aches and pains. The most

bioavailable form of CoQ10 is known as

ubiquinol, which is the best form to

supplement with as you age.

10. THEY ENJOY FITNESS AND BEING ACTIVENot only does physical activity promote the release of feel-good endorphins, staying active

can also help improve circulation, keep joints mobile, maintain lean body mass, and keep your

cardiovascular system functioning optimally. During exercise, you want to challenge yourself,

but not push to the point of harm. Always consult your primary healthcare provider before

starting a new activity or exercise program, and be sure to stop your activity if you experience

any pain or discomfort.

Nicola Kempinska, ND practices family medicine, with a focus on anti-aging and longevity

medicine as well as, women’s health. For more information or to book an appointment

please visit: www.DrKempinska.com



FOOD PASSIONS AUTUMN CELEBRATION FOODS r

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Fall Fruit enPapillotte• Preheat oven to 350° F • 4 sheets parchment paper,

12 by 18 inches (30 by 40 cm)• Baking sheet

INGREDIENTS1/4 cup raisins1/4 cup chopped pecans1/4 cup chopped candied ginger4 1-inch pieces cinnamon stick4 1-inch pieces licorice root4 1-inch pieces vanilla bean4 whole cloves1 pear, cored and cut into eighths1 apple, cored and cut into eighths4 dried or fresh apricots, halved1 peach, cored and quartered1 plum, cored and quartered1/2 cup apple cider1 tsp butter

DIRECTIONSFold each sheet of parchment

paper in half. Trim to make 4 heart-shaped pieces.

Open each heart of parchmentpaper. On one side of fold line add1 tbsp (15 mL) each raisins, pecansand ginger; 1 each cinnamon stick,licorice root, vanilla bean andclove; 2 each pear, apple andapricot pieces; 1 each peach andplum quarters. Sprinkle 2 tbsp (25mL) cider over each; top with 1/4tsp (1 mL) butter.

Fold other half of parchmentheart over fruit. Beginning at curveof heart, roll cut ends together toseal.

Place fruit packages on bakingsheet. Bake in preheated oven for30 to 40 minutes or until applesand pears are tender. Slide eachpackage onto a serving plate; cutan “X” on top of each package witha knife. Pull back tips of “X” tomake an opening. Serve warm inparchment.

Courtesy of “The Healing Herbs

Cookbook” by Pat Crocker © 2013

www.robertrose.ca Reprinted with

publisher permission.

Fall Fruit enPapillotte

e



DIRECTIONSIn a small skillet, heat 1 tbsp

(15mL) olive oil over mediumheat. Add cinnamon, garlic andcoriander seeds; gently toast,stirring, for 2 minutes. Transfer toa clean coffee grinder. Addcumin, turmeric, ginger and clove;grind into a rough paste.

SPICEit UP!Enter the prize giveaway at:healthydirections.ca

WIN aPepe Spice

Cutter!

Courtesy of “The Healing Herbs Cookbook”

by Pat Crocker © 2013 www.robertrose.ca

Courtesy of “The Healing Herbs

Cookbook” by Pat Crocker © 2013

www.robertrose.ca

DIRECTIONSIn a large wok or pot, heat oil over medium

heat. Add garlic and onions; cook, stirringoccasionally, for 5 minutes or until soft. Stir in riceand spice paste; cook for 2 minutes.

Stir in stock and apple juice. Bring to a boil;cover, reduce heat and simmer for 35 minutes.

Stir in eggplant, green peppers, redpeppers, mushrooms, cauliflower, broccoli andcarrots. Cover and bring to just under a boil.Simmer gently for 10 minutes or until rice istender and vegetables are cooked. If desired,season to taste with salt and pepper. Serves 6.

Fall Vegetable PaellaINGREDIENTS3 tbsp olive oil3 cloves garlic, chopped1 cup chopped onions1 1/2 cups brown rice2 tbsp TURMERIC SPICE PASTE* (or commercial curry blend spice)2 cups stock 1 cup apple juice2 cups eggplant, peeled and cutinto 1/2-inch (1 cm) cubes1/2 cup chopped green peppers1/2 cup chopped red bell peppers1 cup sliced shiitake mushrooms1/2 cup cauliflower florets1/2 cup broccoli florets1/2 cup sliced carrots

Turmeric Spice Paste*

Turmeric has a peppery,warm and bitter flavour. It is bestknown as one of the ingredientsused to make curry. It has a toughbrown skin and a deep orangecoloured flesh. Turmeric containscurcumin a natural anti-inflammatory which has longbeen used in both the Chineseand Indian systems of medicine.

INGREDIENTS1 tbsp olive oil1 1-inch (2.5 cm) cinnamon stick2 cloves garlic, finely chopped1 tsp whole coriander seeds1/2 tsp ground cumin1 2-inch (5 cm) piece turmeric root, peeled and finely chopped1 1-inch piece of ginger root, peeled and finely chopped1 whole clove



The Warm-Up: 5 to 10 minutes of any

type of cardio. For example, march or jog in

place, do jumping jacks or walk up and down

your household stairs.

Complete each exercise in the first

circuit for one minute. Aim to complete as

many repetitions as you can in that minute.

After completing all three exercises, rest for

one minute, then repeat. Follow the same

protocol for circuit number two and three.

Once you have completed two sets of

each circuit, attempt the "grand finale". Do

all nine exercises back-to-back for one

minute each without resting.

CIRCUIT # 11. Pass Under Kettlebell Lunges

2. Lunge Jumps

3. Mountain Runs

CIRCUIT # 21. Alternating Kettlebell Shoulder Presses

2. Up / Up / Down / Downs

3. Burpies

CIRCUIT # 31. Bent Over Kettlebell Rows

2. Goblet Squats

3. Plank Hops

CIRCUIT # 1Exercise #1 - Pass Under Kettlebell Lunges

Hold a kettlebell in your right hand. Step

your right leg back into a lunge. Thread the

weight under your leg and grab the weight

with your left hand. Alternating passing the

weight under your legs as you lunge for one

minute. Always engage the bum muscle of

the front leg as you stand up. Keep your

chest and head up - don't round forward!

Exercise #2 - Jump Lunges

Pulse down into a lunge three times.

Then, jump both feet off of the floor. As you

jump switch the leg that is forward so you

land with the opposite leg forward. Continue

for one minute. Don't sacrifice form, always

aim for quality over quantity. If needed, slow

down or eliminate the jump.

Exercise #3 - Mountain Runs

Start in a plank position. Hands directly

under your shoulders. Don't let your lower

back arch or round. Hold this position as you

alternate one knee into your chest at a time

for one minute.

CIRCUIT # 2Exercise #1 - Up/Up/Down/Downs

Start in a plank position - forearms and

feet on the floor. Don't let your lower back

arch or round. This is your starting position.

Hold this position as you place your right,

and then your left hand on the floor. Hold for

a moment before lowering one forearm down

to the floor at a time. Return to the starting

position. Make sure to alternate the arm you

start the movement with. To make the

exercise easier, go down onto your knees.

Exercise #2 - Alternating Kettlebell

Shoulder Presses

Hold a kettlebell in each hand. Bring

your arms up to shoulder height. Make sure

your elbows are bent at a ninety degree angle,

palms facing forward. If possible, hold the

kettlebells so the bell portion faces up. Press

the weights over your head. Make sure that

your abdominals are engaged so that you

don't arch your lower back. This is your

starting position. Alternate lowering one arm

at a time down to a ninety degree angle for

one minute.

Exercise #3 - Burpies

Start standing. Bend over and place your

hands on the ground. Jump your feet into

plank. Don't allow your lower back to sink or

your bum to stick up into the air. To make the

exercise easier, step your feet back into a

plank.

FIT FOR LIFEH

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By Kathleen Trotter, MS

K’s Killer, ‘Minutes’ Kettlebell Workout

Kathleen Trotter, aka “K” offersthis “minutes” kettlebell, full-body,workout to mix up your routine.

Kettlebell workouts are morethan a trend. They are tried and true.They were first used in the 1700s, forweighing crops.

Kettlebell training combinesstrength training and cardio in one.They build power endurance andreduce overall training time.


CIRCUIT # 3Exercise # 1 - Bent Over Kettlebell Rows

Start standing holding a kettlebell in each hand, arms straight. Your palms should

be hanging slightly in front of your thighs Hinge forward at your hips. Keep your

chest out, back straight. This is your starting position. Use your upper back muscles

to row your elbows up towards the ceiling. Imagine you are cracking a walnut

between your shoulder blades.

Exercise # 2 - Goblet Squats

Cradle the handle of one kettlebell with both hands, bell facing up towards the

ceiling. Make your feet slightly wider than hip distance apart. Bend at your ankles,

knees and hips to sit your bum down towards the floor. Keep your back straight, chest

up and core engaged. Use your bum muscles to stand back up. Make sure your knees

track over your middle toes and your heels stay on the ground. Repeat for one minute.

Exercise # 3 - Plank Hops

Start on your hands and toes, with your feet slightly off to the right. Jump your

feet to the left, then, without doing a double hop, jump your feet back to the right.

Continue this back and forth motion for one minute.

Kathleen Trotter, MS (Exercise Science), BA (Honours) is an ironman competitor, personaltrainer and writer. She is passionate about fitness and health and trains a wide variety of clientsranging from the avid athlete to individuals living with osteoporosis, Parkinson’s and scoliosi.For more great articles and fitness tips visit: www.kathleentrotter.com and join Kathleen’snewsletter.



Overnight OatmealJars with LastMinute Stir-InsMakes four 1-pint (500mL) mason jars,Serves 4

FOR THE P.M. BASE4 cups (1 L) of quick-cooking or large-flake rolled oats4 tablespoons (60 mL) of maple syrup,brown sugar or honey1 teaspoon (5 mL) of cinnamon or your favorite baking spice1 teaspoon (5 mL) of pure vanilla extract1/2 teaspoon (2 mL) of salt4 cups (1 L) of any milk (dairy, soy, rice or nut)2 cups (500 mL) of your favorite frozenfruit (berries, tropical or tree)

FOR THE A.M. TOPPING2 cups (500 mL) of your favorite yogurt 1/4 to 1/2 cup (60 to 125 mL) of maplesyrup, brown sugar or honey1 cup (250 mL) of crispy crunchy nuts orseeds

DIRECTIONSMeasure the oats, syrup, cinnamon,

vanilla, salt and milk evenly into four 1-pint (500 mL) mason jars. Seal the jarsand give the works a good shake. Top witha thick layer of frozen fruit. Chill overnight(or even for 2 nights).

In the morning, top off the smoothlytransformed oatmeal with yogurt (if desired),a splash of sweet syrup and your crunch ofchoice. If dashing out the door withbreakfast, don’t forget to grab a spoon!

FOOD PASSIONS FAST MEALS IN A JARr

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From Family Meals: 100 Easy Everyday

Recipes by Michael Smith. Copyright ©

Michael Smith, 2014. Reprinted by

permission of Penguin Canada Books Inc.

Photography credit: Ryan Szulc.

OvernightOatmeal Jars



Enter to WIN!

Turn jars into cups and bento containerswith Cuppow!

hDautumn2014_healthyDirectionsTemplate 14-10-05 9:11 pM page 18

INGREDIENTS2 tablespoons (30 mL) of ketchup2 tablespoons (30 mL) of peanut butter1 tablespoon (15 mL) of finely grated frozenginger1 tablespoon (15 mL) of fish sauce1 teaspoon (5 mL) of soy sauce1/4 teaspoon (1 mL) of your favorite hot sauceThe zest and juice of 1/2 lime1 carrot, shreddedA handful of fresh bean or lentil sproutsA handful of shredded basil, mint and cilantro leavesA green onion or two, thinly sliced1 standard-issue package (3 ounces/85 g) of instant ramen noodles

DIRECTIONSSqueeze, spoon, splash, sprinkle and grate

the ketchup, peanut butter, ginger, fish sauce,soy sauce, hot sauce, and lime zest and juiceinto a 1-quart mason jar. Stir the works together.Top with the shredded carrot, bean sprouts,herbs and green onion. Before you open thenoodle package, squeeze it to break up thenoodles. Discard the so-called flavour packetand add the noodles to the jar.

At lunchtime, get your hands on 2 cups ofboiling water. Pour it straight into the jar, screwthe lid on tightly, fold a towel around the jar andgive it a gentle shake to distribute the flavorsand textures. Let rest for 10 minutes as the magicnoodles soften and soak up all the surroundingflavors. Enjoy with a pair of chopsticks.

Just Add Water Noodles – in-a-JarMakes enough to fill a 1-quart (1L) mason jar with a delicious meal-on-the-fly for 1.




Do the terms gluten-free, dairy-free, prebiotics and probiotics sound familiar to

you? Are these nutrition claims something you now look for when shopping? If so, you

have been exposed to one of the most explosive food trends in the 21st century relating

to nutrition and digestive health.

Other than a growing fad, digestive health issues are real and affect many

individuals, ranging from children to older adults. According to the Canadian Digestive

Health Foundation (2014), an estimated 20 million Canadians suffer from digestive

disorders each year and the numbers are continuing to grow. This makes digestive

issues an emerging concern for many Canadians who are now looking for ways to

proactively prevent, naturally alleviate and, or treat digestive problems.

DIGESTIVE HEALTH

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Is Gluten-Free For Me?

Food for Thought

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



With 16 main digestive disorders, we have probably only heard

a small fraction of them; namely from the very food trends that have

cropped up in recent years like gluten-free diets and high pro or

prebiotic foods that have put a spotlight on celiac disease and

constipation, respectively. But how much do we really know about

digestive issues? This article will highlight celiac disease and some

things you should know before committing to a gluten-free diet.

CELIAC DISEASEThis is what started the whole gluten-free revolution that has

now permeated groceries, specialty food stores, cafes and

restaurants. Those with celiac disease cannot eat any gluten and

avoidance of this ingredient is the key in managing a healthy

lifestyle. Celiacs must be aware of hidden sources of gluten in

hydrolyzed vegetables, malt, spelt, kamut and in some drug

products. If unsure, it is best to be vigilant by reading the ingredients

lists of food packages, calling up manufacturers to inquire about

certain ingredients, doing more research online and even inquiring

directly from a licensed health practitioner just to be safe.

Wheat, rye, triticale and barley contain gluten and can

negatively affect the small intestines of celiacs via inflammation and

damage of the villi (parts of the small intestine that absorb nutrients).

Ultimately, the intestines will be unable to absorb needed nutrients

like protein, fat, carbohydrates, vitamins and minerals needed for

growth, repair and maintenance (Canadian Celiac Association). If

you notice that you have adverse reactions to certain foods in your

diet, it is best to visit your health care practitioner (e.g. a physician

or a registered dietitian) to get tested for the proper diagnosis (e.g.

blood screening, biopsies) and treatment. Sometimes it may not be

celiac, but rather a non-celiac gluten sensitivity that can also occur.

Research has also noted that if you have type 1 diabetes you may

also be at an increased risk for celiac disease (Canadian Digestive

Foundation, 2014).

ALTERNATIVE THERAPIESSome alternative natural remedies are available to treat

inflammation if you noticed you are feeling unwell (either from

gluten sensitivity or from other foods). Research has found that

herbs like ground flax, turmeric, nettles, black pepper, basil,

cardamom, cayenne, chamomile, chive, cilantro, cinnamon, ginger,

garlic and licorice all contain natural compounds that help reduce

inflammation. However, before you head out to buy these

supplements, do more research to make sure this is your best fit.

Some herbal supplements may affect your current medications or

health condition. It is best to speak to your doctor and registered

dietitian about this before starting a herbal regimen.

GLUTEN IS BAD FOR YOU, RIGHT? Despite the plethora of books, articles, reality and TV shows

that have put a negative reputation on gluten, this ingredient is not

bad for you. There is no sound scientific evidence pointing to the

fact that gluten-free is better for your health (unless you are celiac).

Being gluten-free does not automatically equate to good health. If

you are still eating high amounts of fatty red meats, consuming a lot

of processed foods with high amounts of sodium and sugar, and not

eating your recommended daily intake of vegetables and fruits, you

will still be unhealthy. Your weight may still be the same, if

anything, it will go up.

THE GLUTEN REPLACERSUltimately, starchy foods like potatoes, tapioca and corn may

replace gluten-rich foods like wheat in a gluten-free celiac diet. But,

this may not bode well in the long-run. Starches like these can also

promote inflammation as the body’s insulin levels go up. Fat can

also be more readily deposited from this dietary change as well.

Usually without gluten, food manufacturers use additional

substitutions like fats, sugars and salt to make it taste and look good.

This means your diet may also be higher in calories from the

additional fat and carbohydrate content, not to mention the elevated

sugar and sodium levels.

THE CURRENT CELIAC SITUATIONTo date there are no medically-proven treatments for celiac

disease other than total avoidance of gluten in the diet. However,

many individuals who live with celiac disease can live a normal,

long and happy life by following a healthy diet that includes more

vegetables, fruits, lean meats, healthy mono and polyunsaturated

fats, and alternative plant-based proteins. The healthiest and easiest

way to be gluten-free is to find products that have very little

processing. This way, the foods consumed are natural and

ingredients are easily traceable to ensure they are free of gluten.

Having an active lifestyle is also encouraged and can help

manage health and weight goals, not to mention, you might feel

more energized throughout the day. Lastly, stay positive! Having

celiac does not mean you cannot enjoy the pleasures of daily life.

Take advantage of support groups to help find new innovative and

creative ways to take charge.

For more information visit:

Canadian Celiac Association - www.celiac.caHealth Canada’s Information on Celiac Disease - http://www.hc-sc.gc.caGFCP’s Certified Gluten-Free Products Directory -www.glutenfreecert.com/consumers/certification-directory

Rosanna Lee, PHEc., MHSc., BASc. is a nutrition and health expert, aprofessional home economist and anavid foodie with diverse experiences inhealthcare, community nutrition,industry, education, public health andresearch. She has a great passion forfood, nutrition and health and loves to share and learn!

Email at: [email protected] or call 647-889-8854.



ECO LIVING MAKE YOUR OWN AUTUMN SOAPSr

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Rosemary SoapINGREDIENTS7.5 oz rosemary infusion 213g3 oz lye (caustic soda) 85 g1.5 lbs extra virgin olive oil 682 g1 tbsp rosemary leaves or flowers 15mL0.15 oz rosemary essential oil 4 g

DIRECTIONSTo make the rosemary infusion, in a

bowl, pour 7.5 oz (213g) boiling waterover 1 tbsp (15mL) crushed rosemary.Cover and let stand for 5 minutes. Strainand weigh for recipe. Note: Exactmeasurements are crucial in soap making.

Wearing gloves and goggles, pourrosemary infusion into a large saucepan.Add lye slowly, stirring gently until it isdissolved.

Using a thermometer, monitor thetemperature of the lye mixture until it isbetween 120°F and 140°F (49°C and 60°C).

Meanwhile, in a separate saucepan,heat olive oil to between 120°F and140°F (49°C and 60°C).

Remove olive oil from heat. Add lyemixture to olive oil, stirring slowly andtrying not to splash.

Stir occasionally, every 15 minutes orso, until the mixture thickens and congeals.(It will have a texture similar to that of lightmayonnaise.)

Stir in rosemary leaves and essentialoil. Stir for one minute with a spoon (or witha whisk, taking care not to create any foam).

Pour into a greased or paper-linedsoap mold. Gently tap mold to remove anyair bubbles.

Cover with a blanket or towel and letstand for 2 days. Uncover and let stand foran additional day if the mold is very large.

Turn soap out of the mold. Waitanother day, then cut into bars as desired.

Dry bars for 1 month, turningoccasionally to ensure they are dryinguniformly. This heavenly smelling soap isan excellent skin disinfectant.

Rosemary is such a powerful herbthat it should not be used during the firsttrimester of pregnancy and iscontraindicated in people with epilepsy.

Courtesy of The Best Homemade Natural Soaps:

40 Recipes for Moisturizing Olive Oil-Based

Soaps by Mar Gómez, 2014 © www.robertrose.ca

Reprinted with publisher permission.

Rosemary Soap



Cinnamon SoapIn addition to offering its warm, spicy scent, cinnamon is an

antiseptic, a stimulant and an aphrodisiac.

INGREDIENTS7.5 oz mineral water 213g3 oz lye (caustic soda) 85 g1.5 lbs extra virgin olive oil 682 g0.35 oz pure cocoa butter 10 g1 tbsp ground cinnamon 15 mL0.07 oz cinnamon leaf essential oil 2 g

DIRECTIONSWearing gloves and goggles, pour mineral water into a

large saucepan. Add the lye slowly, stirring gently until it isdissolved.

Using a thermometer, monitor the temperature of the lyemixture until it is between 120°F and 140°F (49°C and 60°C).

Meanwhile, in a separate saucepan, heat olive oil tobetween 120°F and 140°F (49°C and 60°C). Remove oliveoil from heat. Add lye mixture to olive oil, stirring slowly andtrying not to splash.

Stir occasionally, every 15 minutes or so, until the mixturethickens and congeals. (It will have a texture similar to that oflight mayonnaise.) Stir in cocoa butter, ground cinnamon andessential oil. Stir for 1 minute with a spoon (or with a whisk, takecare not to create foam).

Pour into a greased or paper-lined soap mold. Gently tapmold to remove any air bubbles.

Cover with a blanket or towel and let stand for 2 days.Uncover and let stand for an additional day if the mold is verylarge. Turn soap out of the mold. Wait another day, then cutinto bars as desired. Dry bars for 1 month, turning occasionallyto ensure they are drying uniformly.

Courtesy of The Best

Homemade Natural Soaps

by Mar Gómez, 2014 © www.robertrose.ca Reprinted with publisher

permission.



“I know I haven’t been feeling well—but you’re saying my

own immune system is attacking me?”

A diagnosis of autoimmune disease (AI) (or rather, any of

the nearly 100 diseases that fall under the AI umbrella) can be

frightening. Even arriving at the diagnosis may sometimes be a

gruelling journey, given that symptoms often mimic other

concerns. And unfortunately, over 45 per cent of patients with

autoimmune diseases are labelled chronic complainers in the

earliest stages of their diagnosis, according to an American

Autoimmune Diseases Association survey.

But what is an autoimmune disease? Let’s look at the

immune system—our body’s guardian and protector. The

immune system is constantly looking out for attacks from foreign

invaders like bacteria, infected or pre-cancerous cells, but in its

travels it also connects with normal healthy molecules in our

blood, bones and tissues. The immune system’s ability to identify

and react to both healthy and invading molecules is crucial; when

it can’t determine the difference, it attacks healthy cells and

tissues, creating inflammation, pain, and other symptoms

associated with an autoimmune disease.

More than 50 diseases are clustered into the AI category.

Some of the most commonly seen are rheumatoid arthritis (RA),

Crohn’s disease, lupus, irritable bowel syndrome, multiple

sclerosis and skin conditions such as psoriasis. Combined, these

diseases affect at least two million Canadians, and strike women

at least three times more often than men.

NATUROPATHY AI

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Natural Options for

AutoimmuneDisease

By Catherine Kenwell, BA



The effects of AI can be debilitating and life-threatening. The

life expectancy of an individual with RA, for example, may be

reduced by between five to 10 years, with cardiovascular disease a

significant cause of death in individuals with RA (Statistics

Canada). Nerve damage associated with multiple sclerosis can

cause brain damage, vision loss and debilitating muscle spasms.

More than 100,000 people in Canada have MS, and 80 per cent of

those are unable to work (MS Society of Canada).

The causes of AI are not entirely unknown, but genetics,

environment and lifestyle likely all play a role. Diet, exercise, stress

reduction and physical therapy (such as massage, acupuncture and

physiotherapy) can address some of the underlying causes.

While conventional medicine dictates rounds of anti-

inflammatories or corticosteroids as the symptomatic solution, they

don’t address the underlying factors associated with the disease and

their long-term effects can be quite devastating to our overall health.

As a result, many people diagnosed with AI look for more natural,

less invasive treatments.

Naturopathic doctor Heidi Fritz sees many patients suffering

with AI in her Bolton practice. “People notice their symptoms—

pain, fatigue, swelling, inflammation—are increasingly aggravating

or not going away,” she says. “Often people come to us having

already been diagnosed with AI, but they want to avoid the need for

powerful medications such as steroids or anti-inflammatories. We

help by addressing the underlying issues around their symptoms.

“We look for a clustering of symptoms—rash, multiple-system

involvements, kidney and joint concerns, perhaps alongside

digestive concerns,” she says. “We perform a complete intake and

blood tests to aid in determining a cause.”

If a patient is already taking steroids or anti-inflammatories,

“we don’t usually tell them to stop, because that may cause a flare-

up of the symptoms; it really depends on how bad the situation is,”

explains Fritz. “If we are the first consult, however, we often inform

patients that it is desirable to avoid prednisone if possible, or at least

to limit reliance upon it.” Once a healthier diet and lifestyle are

established, the need for those medicines often subsides.

Food sensitivities and stress can make people more susceptible

to AI. “Sometimes we see a dramatic resolution to AI issues when

we change a patient’s diet,” Fritz explains. “Eating a varied whole-

foods diet reduces inflammation in the gut and bowel (which

reduces digestive complaints) and improves overall health.”

Nova Scotia-based Bryan Rade, ND, agrees. “Identifying and

removing food sensitivities is absolutely one of the most important

components of AI management. When we consume foods we are

sensitive to, it leads to inflammation of the gastrointestinal tract.

Studies looking at food sensitivity elimination in patients with RA

and psoriasis show significant clinical improvement.”

Bringing balance to the immune system is also an important

factor, says Rade. Supplements like vitamin D, melatonin,

phytosterols (“plant cholesterol”), and herbs such as astragalus,

achisandra can help. Rade identifies therapies such as acupuncture

Early Diagnosis Keeps Your Life From Unravelling.

There’s So Much To Hold On To.

Almost half of all Canadians aected by dementia, including Alzheimer’s disease, are waiting too long to be diagnosed. Yet, early diagnosis can improve the journey for the person with dementia and prepare their family and friends for what lies ahead.

The Alzheimer Society makes the disease easier to live with by providing information, support and education every step of the way. Find out more at www.earlydiagnosis.ca and see your doctor.


26 Summer 2014 HEALTHY DIRECTIONS | www.healthydirections.ca26 Spring 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

SAgEE CANAdA WELLNESSDistributor/retailer inquiry welcome.

ONTARIOFor details please call: 416-907-3586

ALBERTAFor details please call: 403-770-2809

BRITISH COLUMBIAFor details please call: 604-628-2370

THE GLOBAL LEADING PRODUCTFOR BRAIN HEALTH

SAgEE INgREdIENTSKorean Ginseng ExtractGrape Seed ExtractLycium Barbarum ExtractBlueberry ExtractGinkgo Biloba Extract

Sagee is a herbal option combining traditional Chinese herbs with state-of-the-art scientific technology.

• Mississauga – A young U of T student wasfeeling stressed out and tired. He had to sleepsometimes 12 hours in order to catch up withthe work load, taking a nap when coming homefrom school because of fatigue. But after usingSagee for three months, he is now feeling freshand healthy, with no need to over sleep or nap.He takes more initiatives in studies and findsschool studies more fun and rewarding. Heplans to continue using it until he finishesschool.• Mississauga – A man in his seventies in theDundas/Confederation area was suffering fromshaking hands, walking difficulties and memorydeterioration. By using Sagee for half a year,his shaking of the hands has completelystopped, his walking is stable and his memoryhas improved.• A Mississauga woman in her seventiessuffered insomnia for about 20 years. Shewould normally sleep very lightly for about oneto two hours a night with fatigue and dizzinessin the day-time. After using Sagee for onecourse of treatment, she started to feel sleepyaround 9:30 pm and she could start to getprepared for sleep and get into deep sleeparound 11:00 pm. She could sleep deeply into3-4:00 am in the morning, about 4 to 5 hours ofdeep sleep. Her fatigue and dizzinessdisappeared as well.• Etobicoke – A three-year-old boy wasdiagnosed with autism. He did not talk orsocialize with other kids in the kindergarten.After taking Sagee for a few months, he startedto pronounce words properly and hiskindergarten teacher said he mingled with otherchildren better. At the same time, he started toeat things that he wouldn’t before. After anotherthree months, his language ability improved tobeing able to make complete simple sentencessuch as "I want milk." etc.

NEW TESTIMONIES OF THE WONdERFUL EFFECTS OF SAgEE

Our Clinical ServicesFocus on:

Insomnia, MemoryLoss, Alzheimer’s,Dementia, Parkinson’s,Anxiety, ADD, ADHD,Stroke, Autism,Epilepsy, Seizure,Headache, High BloodPressure, Diabetes,Menopause

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

ONTARIOTel: (905) 477-8558 (416) 907-3586

(613) 482-6589 (514) 907-3299

1-888-212-0213

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

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

Our TCM WellnessClinic offers:

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

www.canadasagee.com

[email protected] uite 303, 170 s heppardave. east (east of Yonge) North York, ON M2N 3a4

ALBERTA403-770-2809 | 780-669-9555

BRITISH COLUMBIA(604) 628-2370


OTTAWA

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

Mental/Emotional Health, HomeopathyAlta Vista Chiropractic & Massage Clinic

1690 Bank St. / Call: (613) 731-5775

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

www.drellensimone.com

MISSISSAUGA & ETOBICOKE (Border)

Ian Koo, BSc, NDNaturopathic Essentials Health Centre

Located at: 1891 Rathburn Rd. EastDermatology & Gastrointestinal

Health, Weight Loss, Arthritiswww.NaturopathicEssentials.com

Call: (905) 290-0850

ALBERTA / BRITISH COLUMBIA

TORONTO

Pamela Frank, BS(Hons), NDForces of Nature Wellness

15 years of specializing in women’s health issues: PCOS, endometriosis,

PMS, menopause and [email protected]

www.ForcesofNature.caCall: (416) 481-0222

THORNHILL

Betty Rozendaal, BES, MA, NDThornhill Naturopathic Health Clinic

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

Call: (905) 707-2001

EDMONTON

ONTARIO

Find a Naturopath

Naturopathic doctors are highly educated primarycare providers who integrate standard medical

diagnostics with a broad range of natural therapies.

Natural processes bring about powerful healing.

Michael Mason-Wood, NDNatural Terrain Naturopathic Clinic

Prolotherapy / PRP & Sports Medicine, Autism,Anti-Aging and Environmental Medicine

www.naturalterrain.comwww.drmasonwood.com

Call: (587) 521-3595

and gamma-linolenic acid for RA, while topical curcumin for psoriasis and

selenium for Hashimoto’s thyroiditis can prove beneficial.

Herbs and botanicals can also build immunity and help reduce

inflammation in the body. In his three-decade medical practice, Elvis Ali,

ND, has used the herbal remedy ESSIAC® Canada International to help

assist and boost the immune system. “I have used individual herbs along

with combinations as found in ESSIAC® Canada International tea,” says

Ali. ESSIAC® Canada International, combines slippery elm bark, Indian

rhubarb root, burdock root and sheep sorrel—herbs that reduce mucus and

toxins throughout the body, from the lungs to the kidneys and

gastrointestinal tract. “Its goal is to remove toxic accumulations in the fat,

lymph, bone marrow, bladder and alimentary canals—thus reducing

inflammation and balancing the body’s immune system,” he notes.

Along with addressing diet and providing herbal supplementation,

managing stress is also a key factor in reducing the effects of AI. “Chronic

stress can suppress cortisol production—cortisol is the strongest of our anti-

inflammatory hormones, and when it is lacking patients can suffer what we

call adrenal burnout. We recommend herbs to boost cortisol and adrenal

hormone production, and of course, reducing stress is a big benefit.

Removing stress from our lives is challenging but learning to manage it

through stress reduction techniques such as meditation can help,” notes Fritz.

One might think that since AI affects considerably more women than

men, there may be a hormonal element associated with it. Times of

hormonal upheaval, such as pregnancy and menopause, can impact female

hormone production, thus creating situations where women may be more

susceptible to AI. “It’s not well understood,” says Fritz. “We don’t have

good data to support it, but there could be a correlation. The drop in

estrogen and progesterone associated with menopause may increase an

individual’s susceptibility to inflammation, and we do see many cases of

adrenal issues and RA in menopausal and post-menopausal women.”

But starting out with and maintaining a healthy diet and lifestyle can

protect our bodies from autoimmune attacks and decrease the susceptibility

of future concerns. “When a patient is pregnant, we often recommend key

supplements such as vitamin D and omega-3s. The supplements can help

both the mom-to-be and the baby in utero to protect and control asthma,

allergies and other AI, not only now, but in later years,” says Fritz.

Catherine Kenwell, BA, is a freelance writer based in Toronto. As formerdirector of communications with the Canadian College of Naturopathic Medicine,she was the founding editor of MIND|BODY|SPIRIT, the College’s alumni magazine.She is certified in animal-assisted therapy and has a special interest in traumaticbrain injury rehabilitation and mental health. Catherine can be reached [email protected]


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WOMEN’S HEALTH NURSING TIPS c

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Q.: I am 10 weeks post-partum and have had a breast yeast

infection for 8 weeks now. My baby daughter has had thrush in

her mouth. We have been given all kinds of prescription

medications and ointments with no relief. Breastfeeding is

horribly painful. However, I don’t want to give up nursing.

A.: Did you know that breast yeast infections are the most

common condition during pregnancy, after delivery, and while

nursing?

Yeast infection (called thrush when it occurs in the mouth) is

caused by a fungus called Candida Albicans. It thrives in warm,

dark, moist environments, such as the mucus membranes of the

mouth, the diaper area, skin folds, bra pads, and on persistently

wet nipples.

ARE BREAST YEAST INFECTIONS OR MOUTH THRUSH CONTAGIOUS?

Yes, during breast-feeding, a yeast infection or thrush can be

passed back and forth between the mother's breasts and the

baby’s mouth. A newborn baby can be infected with yeast during

delivery if the mother has a vaginal yeast infection. The baby

then can pass the infection to the mother during breast-feeding

through the cracked nipples.

WHEN TO SUSPECT BREAST CANDIDA• If your nipples are extremely sore, cracked, itching,

burning, red, or blistery.

• If you experience shooting pains in your breasts while

nursing or afterwards

• If your baby has oral thrush (white, cottage-cheese-like

patches on the tongue and sides of the mouth) or a

diaper rash

• If you are taking, or have just finished taking, a course

of antibiotics.

By Raisa Weisspapir,

Homeopath, MD (Europe)

Candida can be caused by taking antibiotics, steroids and birth

control pills. Hormonal changes during pregnancy, after giving a birth,

can also make you more susceptible. Certain foods may be contributing

too, such as consuming too many sweets.

Yeast infections might be very persistent. Depending on the person,

I use a combination of special diet, homeopathic treatment, and natural

antifungal supplements. Through my 20 years of treating patients I have

discovered the tremendous value of homeopathy in the successful

correction of candida. Oregano oil and garlic destroys candida. A study

comparing the anti candida effect of oregano oil to that of caprylic acid

showed that oregano oil is over one hundred times stronger than

caprylic acid. The health of the digestive system should be addressed. It

is important to promote the growth of friendly flora in the intestines that

protect your body from getting sick.

HELPFUL TIPS

• Expose your nipples to sunlight for several minutes a few

times a day. Yeast organisms hate sunlight.

• Eliminate or cut down on simple sugars, alcohol, vinegar, etc.,

which feed yeast.

• Change cotton nursing pads after each feeding

• Wear cotton bras and wash them daily in very hot water. Dry

your bras after washing in the sunlight.

If you would like to have more helpful hints, please visit my website:www.homeopathytoronto.com

How toAvoidBreastInfection



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Our brain's balance is a key parameter for our health and well-being.

Everyone is aware that breathing, eating, as well as our environment,

lifestyle and emotions are involved in the neurological processes. In recent

years, scientific research has given us the possibility to better understand

the fascinating world of the brain. Studies have opened new avenues and

revealed the major impact nutrients and micronutrients have on cognitive

functions, memory, concentration and on neuron oxidization and

degeneration prevention. In a context where our nervous system is

increasingly solicited in everyday life, here are some of my favourite

nutritional supplements which contribute to the protection and smooth

functioning of the most complex organ of the human body.

FORMULATED TO IMPROVE COGNITIVE FUNCTIONVirage Santé has recently marketed NeuroComplex, a nutritional

supplement that contains six of the pillars that are usually recommended

for the brain (omega-3 fatty acid, B vitamins, ginseng, gingko biloba and

coenzyme Q10) and lesser known specific compounds that I

particularly recommend in my private practice: citicoline,

vinpocetine and glutamine.

Citicoline protects and regenerates brain tissue and

increases cellular synthesis and energy. It also favors the

production of acetylcholine (memorization, concentration,

attention and muscle coordination) and modulates the

transmission of dopamine (coordination, mood and well-

being) and of norepinephrine (vivacity, mood and fullness

sensation).

Vinpocetine increases the synthesis of many

neurotransmitters and improves blood flow and oxygen usage

in the brain. It also reduces platelet aggregation, prevents

oxidization and protects the brain from damage linked to

exotoxins like glutamate.

Glutamine is an amino acid precursory to GABA, a

neurotransmitter that regulates the speed of transmission of

nervous messages and favours peace and concentration.

A GALAXY OF NEURONSI often compare the brain to a galaxy composed of more

than 100 billion stars. These shining dots constitute the

neurons that communicate between themselves and transfer

information specific to each of our body's cells. The brain is

the conductor that allows the unity of all the metabolic

functions. It is also a magician, transforming our thoughts into

motion and our passions into creation.

Imane Lahlou, N.D., Ph.D is a global health therapist, author andspeaker. www.imanelahlou.com

How to Nourish and Protect the Brain

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By Elvis Ali, BSc, RNCP, FIACA, RAc, ND

An Amazing Antioxidant

Canadian Pine Bark

In 1534, a French ship led by explorer

Jacques Cartier became stranded in ice near

Quebec, Canada. Cartier's crew suffered

from scurvy due to a lack of vitamin C. His

crew recovered after a First Nations man

gave them a brew to consume from pine

bark and needles.

Four centuries later, a French

researcher, Jacques Masquelier heard the

story of Cartier and rediscovered the

benefits of pine bark extract. Masquelier

found pine bark had higher amounts of

flavonols and bioflavonoids similar to the

substances in fruits and vegetables.

Today, Canadian pine bark extract is a

nutritional supplement used for its

antioxidant properties which are believed to

be effective for a wide range of healing and

preventative purposes. The reason –

Canadian pine bark extract contains

amazing naturally occurring chemicals

called proanthocyanidins.

An increasing body of evidence

indicates pine bark also has favorable

pharmacological properties primarily

composed of procyanidins and phenolic

acids offering beneficial effects on

physiological functions. Results from

ongoing clinical research are confirming and

extending previous observations.

PRIMARY USES OF PINE BARK:1) Pine bark extract oligomeric

proanthocyanidins (OPCs) from

several sources are shown to help

lower cholesterol, and decrease the

risk and severity of atherosclerosis,

plus relieve hypertension by lowering

high blood pressure.

2) It improves the circulatory system by

strengthening capillaries and veins.

3) Positive results of clinical studies of

pine bark extract OPCs have been

published for osteoarthritis,

gynecology and diabetes.

4) Preliminary results suggest pine bark

extracts are able to reduce menopausal

symptoms in peri-menopausal women,

relieve symptoms of dysmenorrhea,

and improve osteoarthritic symptoms.

5) Pine bark extract OPCs as a dietary

supplement help strengthen and repair

tissues made of collagen, a protein that

builds blood vessels, skin, and

connective tissue.

6) It keeps blood platelets from sticking

together and forming hazardous blood

clots.

7) Pine bark prevents oxidation of low-

density lipoprotein (LDL) cholesterol

and shields DNA from harmful

effects of free radicals.

8) A small human study found a single

high dose of pine bark extract in the

form of a bioflavonoid mixture was

effective in reducing platelet clumping

in smokers for more than three days,

which would be expected to reduce

blood clotting.

9) The ability of pine bark extract to

reduce viability and induce apoptosis in

HeLa cells suggests the presence of

compounds with antitumor properties.

10) Recent studies have shown that PBE

has a strong antioxidant effect and

exerts ameliorative effects on

cardiovascular, skin, cognitive, and

menstrual disorders, as well as in the

context of other diseases and disease

processes such as diabetes and

inflammation.

For more information about the amazing health benefits of TRU-PINE® visit: www.tru-pinebarkextract.com or call 1-888-900-2299. Article references areavailable at: www.healthydirectons.ca

TRADITIONAL MEDICINE CANADIAN PINE BARKTh

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For most of us, daily life is so full and

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Nature’s Healthiest, Sweet Spice

Organic Cinnamon


By Renita Rietz

The characteristically sweet taste of cinnamon is due to the presence of a compound

known as cinnamaldehyde. Its highly palatable taste and pleasant aroma has made it one

of the most popular modern day spices.

According to the energetic principles of Traditional Ayurveda, cinnamon is

pungent, sweet and astringent in its taste energy and heating in action. Used in

Traditional Ayurveda to help with the flow of circulation known as vyana vayu, it will

help increase blood flow. Vayu increases the circulatory channels from the core to the

extremities in the body. In Traditional Asian Medicine it is also greatly valued as a strong

yang tonic.

There is a vast body of research validating cinnamon’s many benefits. Extracts of

cinnamon have been shown to improve blood glucose, triglyceride and LDL cholesterol

levels. Extracts of cinnamon also have the ability to reduce fasting plasma glucose

concentrations. Cinnamon possesses anti-microbial activity. Inhibitory effect on

pathogenic bacteria and fungi, including Candida albicans from two compounds found in

cinnamon, eugenol and geraniol has been demonstrated. Cinnamon has also been shown

to have blood pressure lowering effects even after short term use. Polyphenols present

in cinnamon have been shown to exhibit anti-inflammatory activity.

Cinnamon is known for its sweet and spicy flavour. There are two ways that I like

to incorporate cinnamon into my daily routine. The first is to add cinnamon to all of my

cacao beverages and smoothies. I also add cinnamon to berry bowls, cereal and yogurt.

Cinnamon also works wonderfully in a wide variety of savoury dishes. It is a key

flavouring in the Indian spice mix garam masala. Cinnamon is also lovely alone as a tea

or in combination with other herbs. Cinnamon is used in Traditional Ayurveda as a

digestive aid, particularly when combined with ginger and cardamom.

The second way I like to use cinnamon is to add a concentrated dual extracted

supercritical, hydro-ethanolic powder to my water bottle, coconut water, beverages,

smoothies and recipes. This is the ideal way to reap the full therapeutic benefits as both

the water soluble and fat soluble components of the botanical are represented in higher

FOOD HISTORY & TRENDSTh

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There is no scent as evocative of comfort and childhood memories than cinnamon infused apples baking in the oven.This fragrant inner bark of the cinnamon tree, which belongs to the laurel family, has been used as an essential culinaryingredient, a medicine, a perfume and as a ceremonial oil since Ancient Egypt. Revered in India, China and the Middle Eastfor centuries, it has been used in Ayurvedic Medicine as well as Traditional Asian Medicine in a broad range of applications.

concentrations. While most supercritical

extracts are only available in a capsule form,

the Organic Traditions superfood company

recently launched a full spectrum, dual-

extraction cinnamon in an easy to use, semi-

soluble, free flowing powder. This is truly the

most ideal way of consuming cinnamon. In

traditional Ayurveda, the interaction with the

herb in terms of taste is of critical importance.

The herb’s taste profile and energetics

are immediately recognized by the tongue

and the true essence of the herb is

experienced. Science has shown that there is

in fact an important taste receptor, neural

connection that undoubtedly plays a role that

is far more complex than what we currently

have understanding of.

While our first association with

cinnamon might be sweet treats and desserts,

the health benefits of this important botanical

are extensive. Making a habit of using

cinnamon at every meal in inventive ways

will not only help with post-prandial blood

sugar levels, but will also provide numerous

side benefits.

Renita Rietz is a health and nutrition writer. Visit www.healthydirections.ca for Renita’sCashew Macaccino Macchiato recipe.


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