Healthy Directions Dec/Jan 2010

DEC/JAN 2010

HOLIDAYRECIPES

MAKE GIFTSOAPS

WHY SHOPORGANIC?

FREE!yy

NEW! Naturopath Listing Guide

Top 10 Tips for ARTHRITISWINTER HEALTHBeat DEPRESSION

Cold, Flu &H1N1Tips

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Ease STRESS and Increase HAPPINESS

Pristine waters off the coast of Norway provide the high potency fish oilsneeded to support flexible joints and arteries, nervous system functioning,smooth skin, cardiovascular health and vision.

Fish oil straight from the source. Since the1980’s, Carlson has delivered softgels and great tasting liquids bottled fresh in Norway. Elite Omega-3 Gems™is a professional strength, higher potency formula rich in the importantomega-3’s EPA and DHA.

Look for Elite Omega-3 Gems™

in your natural health foods storeor for more information call: 888-234-5656

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Statements in this ad have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

EliteOmega3Gems(7.25x9.75)_Layout 1 11/20/09 2:37 PM Page 1

HDec-Jan2010 11/30/09 10:35 AM Page 2

Pristine waters off the coast of Norway provide the high potency fish oilsneeded to support flexible joints and arteries, nervous system functioning,smooth skin, cardiovascular health and vision.

Fish oil straight from the source. Since the1980’s, Carlson has delivered softgels and great tasting liquids bottled fresh in Norway. Elite Omega-3 Gems™is a professional strength, higher potency formula rich in the importantomega-3’s EPA and DHA.

Look for Elite Omega-3 Gems™

in your natural health foods storeor for more information call: 888-234-5656

or visit: www.carlsonlabs.com

Statements in this ad have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

EliteOmega3Gems(7.25x9.75)_Layout 1 11/20/09 2:37 PM Page 1

HDec-Jan2010 11/30/09 10:35 AM Page 3

Available at most Health Food StoresAvailable at most Health Food Stores

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A R T H R I T I S O P T I O N STips for Preventing and Managing Arthritis

10 A R T H R I T I S R E L I E FTake the Top Ten Tip Challenge

2 2 A R T H R I T I S PA I N T R E AT M E N TLong-Term Natural Solutions

W I N T E R H E A LT HA Natural Approach to Relief

16 C O L D A N D F LU B U S T E R SPut the Fun Back into Winter

2 0 P RO B I OT I C S F O R W I N T E R H E A LT HHelp for the Immune System

2 6 N AT U R A L WAYS T O A I D D E P R E S S I O NFind the Sunny Side of Winter

2 8 B E AT T H E W I N T E R F LU & H 1 N 1Tips for Better Winter Health

E C O L I V I N GHealthier Living in Environmental Harmony

3 6 W H Y S H O P O RGA N I C ?Protect Your Health and the Environment

F I T F O R L I F EFitness Routines and Inspiration for All Ages

4 0 G LU T E - L I F T S A Five-Minute Workout

M A K E I T N AT U R A LMake Your Own Natural Products

4 2 H O L I DAY G I F T S OA P SPerfect for Gifts and Guests

DECEMBER/JANUARY 2010

HEALTHYDIRECTIONSIn This Issue:

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N AT U R A L B E AU T YLook and Feel Your Best

4 6 P S O R I A S I S A N D E C Z E M A T R E AT M E N TEffective, Herbal Alternative Mahonia Aquifolium

F O O D PA S S I O N SIgniting the Senses with Foods and Recipes

3 2 H O L I DAY E N T E R TA I N I N G Make Your Own Cheese and Holiday ButtersFresh Goat Cheeses: Rosemary and Olive Oil,Rose Petal and Hazelnut, and Maple WalnutHomemade Holiday Butters: Peppercorn Butter, Orange Honey Butter and Provençial Herb Butter

3 4 A F R I C A N I VO RY C OA S T M E N U Cornish Game Hens with Lemon & YogurtCouscous with Raisins & Caramelized OnionsLemon Cumin Cookies

H E A LT H Y S TA R T SJoin the Journey to Better Health

4 8 H E L P F O R R E S T L E S S L E G S S Y N D RO M EGain Control and Get Better Rest

T H E PAT H T O H A P P I N E S SFinding Joy and Inner Peace

3 8 F I N D A S T R E S S E S C A P EWays to Reduce Stress for Better Health

3 9 R E M E M B E R I N G , AG E I S J U S T A N U M B E RHow Old Are You?

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8 EDITOR’S NOTE9 OUR CONTRIBUTORS

44 NEW! NATUROPATH LISTING GUIDE45 HEALTHY OPTIONS SHOPPING GUIDE50 COURSES AND EVENTS GUIDE51 CLASSIFIEDS

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8 Healthy Directions December/January 2010

“Winter can be a fun filled time with family andfriends. Remember the magic of the first snowfall

as a child. From catching snowflakes onthe tongue, skating and sledding toskiing down a quiet trail, rediscoveryour sense of adventure this season.One way to ensure you enjoy the

best of winter is to maintain yourhealth. Nothing is less inspiring than a two-

three week cold or catching the flu, H1N1 orseasonal. Like putting on all the extra layers ofclothing and shoveling the driveway takes a littleextra time, so does taking care of your health at this

time of year.This issue, Naturopathic Doctor Elvis Ali offers advice

for cold and flu prevention and recovery. NaturopathicDoctor Rahima Hirji also offers tips on how to help beatwinter flu and H1N1. Not sure which natural healthproducts or modalities are right for you? Ask a naturopath.Find one near you in our new Naturopath Listing Guide.

Are the winter blues getting you down? MichelleHonda, PhD can help you find the sunny side of winter

in her article focused on natural ways to aiddepression.

The colder weather is often not welcome tothose suffering from arthritis. Dietician Doug Cook offers a top ten tip challengefor those wanting to include food and natural approaches in their pain managementplan. Naturopathic Doctor Angela MacNeil also offers an in-depth article on long-term, natural approaches for arthritis pain.

Thinking about last minute holiday gifts? In this issue, the Canadian OrganicGrowers offer top health and environmental reasons for buying organic. Why notvisit your local health food store for unique organic food items, or specialty organicshampoos and body care products for home-made gift baskets. Or, if you like tomake your own gifts or have special guests coming, try making your own hand-made soaps. Get started soap making with Nikie Brown in our Make-It NaturalSection. Have a healthy, happy holiday!

At Healthy Directions we offer researchedinformation that contributes to living

a healthy life in mind, body and spirit, as well as, a more

Earth-friendly existence.

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

IMPORTANT : Always seek the opinion of your medical 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.

December/January 2010Vol. 11 No. 1Circ: 100,000

EditorCharleen Wyman

[email protected]

Advertising Sales:Jon Cousins

1-877-276-1849 [email protected]

Check out our website:www.HealthyDirections.ca

Become a fan or start a live discussion: Look us up at Healthy Directions Magazine

on www.facebook.com.

Editorial:Written contributions and photos are

welcome. However, all content is subject to editorial review.

E d i t o r ’s N o t e

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

Yours in health and happiness,

Contributing WritersDoug Cook, RD, MHSc, CDE,

Elvis Ali, BSc, ND, DiplAc,Sandrine Briatte, BSc Biochemistry, MSc,

Angela MacNeil, ND, MSc, Michelle Honda, PhD,

Rahima Hirji, ND,Debra Amrein-Boyes,

Denise Vivaldo,Laura Telford, PhD,

Claude Gallant, PhD Microbiology,Dini Petty,

Greg Whyte,Nikie Brown,

Blanche Rozario, BSc Pharm, andPriyanka Sutradhar-Gupta, ND

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OUR CONTRIBUTORS

Doug Cook, RD, MHSc, CDE is a Registered Dietitian andCertified Diabetes Educator who currently works at St.Michael’s Hospital in Toronto, and as a nutrition consultant. Hepractices a holistic and integrative approach providing science-based guidance on food and diet. He recently co-authoredNutrition for Canadians for Dummies (Wiley, 2008). Visit hiswebsite: www.wellnessnutrition.ca.

Dini Petty, is a legendary, Canadian television and radio host.At 22, wearing a trademark pink jumpsuit and working forToronto radio station CKEY, she became the first femaletraffic reporter to pilot her own helicopter. At City TV's dailytalk show CityLine, Petty established herself as one ofCanada's foremost television talk show hosts.

Michelle Honda, PhD practices at Renew You Holistic Healthin Ancaster/West Hamilton. In addition to her doctorate, sheholds an advanced degree in nutrition (RNCP), is a MasterHerbalist and an IIPA Certified Iridologist. For moreinformation visit: www.renewyou.ca. Call: (905) 304-0111. Blog: www.michellehonda.com.

Angela MacNeil, ND, MSc is a Naturopathic Doctor with aMasters in Human Health and Nutritional Sciences whocurrently practices at the Natural Way Health Clinic inWaterloo, Ontario. She takes an integrative, evidence-basedapproach to health and she emphasizes nutrition andclinical laboratory testing. For more information visit:www.thenaturalwayclinic.com or call 519-772-2116.

Rahima Hirji, ND has a practice at Target Therapeutics inKitchener where she enjoys working with pediatric patientsand has a special interest in womens’ health, infertility andautoimmune diseases. Visit: www. targettherapeutics.com orcall 519-593-2354. Have a health question? Want to know hownaturopathic medicine can help? See your answer in our nextissue in our new Ask the Expert section. Email questions to:[email protected].

Dr. Elvis Ali, BSc, FIACA, D.Hom, ND graduated with aBachelor of Science majoring in Biology in 1979 and receivedhis Doctorate of Naturopathic Medicine in 1987. Ali has beenin private practice for 22 years specializing in Chinesemedicine, sports medicine and nutrition. He is a member of thepostgraduate association at Harvard medical school and a staffmember at CCNM.

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People who suffer from arthritis are very familiar with the pains, cracks and pops that define the condition. But small changes in yourdiet can yield big rewards in managing the disease. Pain and inflammation are the hallmarks of arthritis. While neither rheumatoid arthritisnor osteoarthritis can be cured, both conditions can be managed through medical care, certain foods, lifestyle tips and natural remediesgeared to help reduce inflammation and ease pain.

ANTI-INFLAMMATORY GINGER Ginger has been used as a medicine in Asian, Indian, and Arabic herbal traditions

since ancient times. Native to Asia where its use as a culinary spice spans at least 4,400years, ginger grows in fertile, moist, tropical soil. Ginger has strong anti-

inflammatory properties. In a study of 261 people with osteoarthritis (OA) of theknee, those who received a ginger extract twice daily experienced less pain

and required fewer pain-killing medications compared to those whoreceived placebo. The only potential side effect is heartburn as the herb’s

active ingredients are volatile oils – always take with food. Limit intake toabout 2 - 4 grams (up to about 1 tsp.) of fresh root daily (0.25 - 1.0 g of

powdered root), added to foods. Alternatively, steep two tbsp. of freshlyshredded ginger in hot water to make a tea (discard the ginger root after

brewing), and take 2 - 3 times daily. Consult with your doctor ifyou’re taking blood thinners. Exercise caution if you have ahistory of gallstones as ginger can increase bile excretion.

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By Doug Cook, RD MHSc CDE

Stay PainFree & Onthe Move

1

Take the Top 10 Tip Challenge for

ARTHRITIS RELIEF

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Age less!

Available at& HEATH FOOD STORES

Genacol®, reduces joint pain, regenerates cartilage and ligaments, increases muscle tone and mass and much more... They are Canadian productsinternationally recognized for their effectiveness.

1 888 240-3002www.genacol.ca

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HDec-Jan2010 11/30/09 10:28 AM Page 11

®

“My orthopedic surgeon suggested I try CR2000 Collagen”Sept. 2008, Kamloops, BC.

CR2000 MAINTAINS ABSOLUTE Consistent Optimum AbsorptionTM

CR2000 IS THE CANADIAN LEADER IN COLLAGEN!RECOGNIZED & APPROVED BY HEALTH CANADA THREE YEARS IN A ROW!!

WHEN IT COMES TO COLLAGEN,YOU TRULY GET WHAT YOU PAY FOR....IT’S AS SIMPLE AS THAT!! CR2000 IS THE RIGHT CHOICE FOR ARTHRITIS AND JOINT PAIN!!

“CR2000 COLLAGEN IS SOLD ALL OVER THE WORLD AND IS THE #1 COLLAGEN BRAND IN CANADA FOR PURITY AND QUALITY!”

HDec-Jan2010 11/30/09 10:28 AM Page 12

CURCUMINCurcumin has been shown in studies to not only reduce

inflammation but to enhance the effects of anti-inflammatorymedications, again possibly allowing a reduction in their dose andthereby reducing the side effects of those drugs. Curcumin is theactive ingredient in the spice turmeric, commonly used in curries.Turmeric as a spice can be used freely in cooking or taking asupplement is an option if getting enough through diet and food is achallenge. Take supplements with food to reduce any potential forstomach upset. Again you’d need to consistently get about 1 tsp.worth a day. Like ginger, consult with your doctor if you’re takingblood thinners and exercise caution if you have a history ofgallstones.

OMEGA-3 FATSOmega-3-fats by far have the best track record in the symptom

management of arthritis. Omega-3 fats from fish and fish oilsupplements are very effective at lowering inflammation and therebyhelping to reduce joint stiffness. Aim to get about 2g of EPA/DHAcombined per day. This can be done with supplements, omega-3fortified eggs or by eating fish, however it requires eating fishalmost daily (about 100g or 3oz fatty fish like salmon or sardines).More realistically, taking about 1g of EPA/DHA from supplementswhile increasing consumption of fish and omega-3 eggs is probablyeasier. Consult your doctor before taking EPA/DHA supplements ifyou take blood thinners because there is a small increased risk ofbleeding. Discontinue using EPA/DHA supplements and consumingfish two weeks before any surgical procedure.

VITAMIN DThe latest research on vitamin D draws on data from the Iowa

Women’s Health Study, which followed almost 30,000 women, aged55 to 69, for 11 years. During the study, 152 of the women developedrheumatoid arthritis. The investigators found that women whosediets were highest in vitamin D (including both food andsupplements) had the lowest incidence of rheumatoid arthritis.Vitamin D helps to balance the immune system, helping to keep itfrom becoming overactive, which happens with autoimmunediseases like arthritis. Because there so few naturallyoccurring sources in the diet and becauseCanadians can’t make vitamin D fromsunlight between mid-October till the endof March, supplements are needed. Aimfor 2,000IU per day from all sources.Be sure to check to see how muchis in your multivitamin.

BERRIESDark blue, red and purple berries, such as, blueberries,

blackberries, raspberries, strawberries, cranberries, as well as, twoother foods; cherries and açai, are rich in a class of antioxidantscalled anthocyanins which act like acetylsalicylic acid (ASA), andmay be as effective as an anti-inflammatory agent. There are nolimits here. You can eat as much of these healthy guys as you wantto with the exception of cranberries. They are high in oxalates. If youhave a history of kidney stones or are prone to getting them, it’s bestto avoid them.

EXTRA VIRGIN OLIVE OILOlive oil is rich in monounsaturated fats, which areinflammation-neutral. Fats found in corn, sunflower,safflower, grapeseed, soy and vegetable oils, which are richin polyunsaturated fats can promote inflammation. Oliveoil contains oleocanthal, which blocks enzymes involved

in inflammation. About three tablespoons of extra-virginolive oil acts like one-tenth of a dose of ibuprofen, according

to a study at the Monnell Chemical Senses Center in Philadelphia.That may not be much, but small dietary changes add up.

444

Healthy Directions December/January 2010 13

My orthopedic surgeon suggested I try R2000 ollagene t. 2008, Kamloo s, B .

CR2000 MAINTAINS ABSOLUTE Consistent Optimum AbsorptionTM

CR2000 IS THE CANADIAN LEADER IN COLLAGEN!RECOGNIZED & APPROVED BY HEALTH CANADA THREE YEARS IN A ROW!!

WHEN IT COMES TO COLLAGEN,YOU TRULY GET WHAT YOU PAY FOR....IT’S AS SIMPLE AS THAT!! CR2000 IS THE RIGHT CHOICE FOR ARTHRITIS AND JOINT PAIN!!

“CR2000 COLLAGEN IS SOLD ALL OVER THE WORLD AND IS THE #1 COLLAGEN BRAND IN CANADA FOR PURITY AND QUALITY!”

3

4

5

2

6

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SELENIUMBrazil nuts contain huge amounts of selenium – 272

micrograms in just three or four nuts, compared to 63 micrograms in3 ounces of tuna. For example, a 2005 University of North Carolinastudy found that the participants with the highest levels of seleniumhad a 40% lower risk of arthritis than those with the lowest levels.Low selenium may also be linked to rheumatoid arthritis. Themineral helps antioxidants clear out cell-damaging free radicals, aidsthe regulation of the thyroid gland and may prevent cancer. Aim for55-200 micrograms a day. If you don’t like Brazil nuts or tuna, youcan get 32-35 micrograms in 3.5 ounces of beef or turkey or 12micrograms in a cup of cooked oatmeal.

FUNCTIONAL FOOTWEARWhen exercising, wear sturdy supportive shoes that are not

worn out, preferably athletic shoes. To check if your shoes are tooworn, place your shoes on a table or counter at eye level anddetermine if the soles are worn on the outside or inside edges. Youmay see wear in the soles on either side and/or in the heel of the shoe,leaning in or out. Exercising with shoes that are worn out canoverstress the joints. As a rule of thumb, if you have been using onepair of athletic shoes for a year, it is time to replace them.

HEAT AND COLD THERAPYHeat and cold therapy can be used to help reduce inflammation

and ease the pain and stiffness that comes with arthritis. It may takea little “trial and error” to learn which therapy works best for yourpain. But by staying with it, you’ll find the right combination of hotpacks and ice packs to get the most relief from pain and make iteasier to manage your arthritis. Heat dilates the blood vessels,stimulates blood circulation, and reduces muscle spasms. Inaddition, heat alters the sensation of pain. You can use either dryheat, such as, heating pads or moist heat, such as, warm baths orheated wash cloths. Conversely, cold compresses reduce swelling byconstricting blood vessels. While cold packs may be uncomfortableat first, they can numb deep pain.

EXERCISE REGULARLYThis may seem counter-intuitive since joint pain and reduced

flexibility or range of motion is common but research shows theopposite to be true. Exercise, including slow methodical stretchingcan actually increase flexibility, stretch tight muscles and help toreduce pain. Exercise helps to increase blood, which in turn helps todeliver much needed nutrients to your joints including the nutrientsthat help to reduce inflammation.3

Doug Cook, RD MHSc CDE is a Registered Dietitian/Nutritionist andCertified Diabetes Educator who currently works at St. Michael’s Hospital inToronto, and as a nutrition consultant. He practices a holistic and integrativeapproach providing science-based guidance on food and diet along withnutritional supplements and natural health products where appropriate. Herecently co-authored Nutrition for Canadians for Dummies (Wiley, 2008). Inaddition, he has served as the nutrition expert for the Ministry of Health’swebsite healthyontario.com. Visit his website: www.wellnessnutrition.ca.


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Everyone will be affected at some time by the common cold with children, seniors andpeople with weakened immune systems being most susceptible. As we enter into the coldseason, many people are seeking out different ways to protect themselves from getting acold or flu. Although both are respiratory illnesses and often used interchangeably, they areactually caused by different viruses; colds are due to more than 200 different viruses withthe most common groups being the rhinoviruses and coronaviruses. The flu which is moreserious than a common cold is caused by the influenza virus. Generally, people can catcha cold a few times per year and the flu once every few years.

The common cold has many symptoms which usually appear within a few days.Initially, it begins with a sore throat, followed by nasal congestion, a runny nose, sneezingand a fever around 100-102 degrees Fahrenheit (37.7 degrees Celsius to 38 degreesCelsius). On the other hand the flu begins abruptly, with a fever between 102-106 degreesFahrenheit (38 degrees Celsius to 41 degrees Celsius) with the main symptoms consistingof body aches, chills, dizziness, headache and a lack of energy. The term “flu” is sometimesreferred to as gastrointestinal complaints of nausea, vomiting, and diarrhea which are othersymptoms one can experience. 444

Put the Fun Back into Winter with

Cold & FluBusters1 Eat a fresh whole food diet which

contains antioxidants, vitamins andminerals to protect the body againstdisease.

2 Avoid alcohol, cigarettes, sugar,fried or fatty food. They have beenshown to depress immune systemactivity and reduce levels of vitalvitamins and minerals.

3 Eat a wide variety of foods to getall the nutrients you need, eating littleand often for maximum absorption.

4 Exercise (tai chi, yoga, walking)for at least 30 minutes, 2 to 3 times aweek. Moderate exercise has beenshown to increase the levels of thebody’s natural defender cells.

5 Decrease stress. It depletes levelsof protective vitamins and makes youmore susceptible to an infection. Tryrelaxation techniques, meditation,deep breathing exercises, acupuncture,regular massage or a relaxing hobby.

6 Make sure you sleep well. Havingtoo little sleep inhibits the body’srestorative and repair mechanism andreduces your immunity to infection.

7 Lose weight. Being severelyoverweight reduces your production ofantibodies and white blood cells, whichfight off bacterial infection.

8 Wash hands thoroughly; drinkseveral glasses of water every day.

9 Take a good quality multivitaminand mineral supplement.

10 Maintain balance: mentally,physically and psychologically, as wellas, keep a positive attitude.

Take the Cold out of

Winter

By Elvis Ali, BSc, ND, DiplAc

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In order to properly diagnose the common cold, one has toobserve the patient’s symptoms since there are no laboratory tests todetect the cold virus. To rule out that the symptoms are not causedby some other disease, your health care practitioner can take a throatculture or blood test and send to a laboratory for confirmation. Indiagnosing the flu, the most common method is the antigen detectiontest which is done by taking a swab of the nose and throat and thensent to a laboratory for testing.

Currently, there are no medicines or quick cures for thecommon cold but one can take precautionary steps to improve theirimmune system. Basically our immune system comprises ofproteins, tissues, and organs. It is important because it helps protectand help defend against germs by identifying and killing pathogenswhich invade our bodies. The immune system usually helps preventinfections, but sometimes if we have a weakened immune system, itmay lead to illness and infections.

Given time, the body's immune system will make antibodies tofight the infection and the cold will get better on its own. Forcommon colds, some experts do not recommend children under age6 to take cough and cold drugs.

Besides considering vaccination to boost immunity, someindividuals are looking into complementary approaches to boosttheir immune system naturally. One of the best defenses in beatingthe cold and flu during the winter season is to implement appropriatelifestyle changes. In addition, good dietary habits and incorporatingfresh fruits, vegetables and foods with a high content of essentialfatty acids (EFAs) may help foster a healthy immune system.

VITAMIN CVitamin C is a water soluble vitamin which helps relieve

symptoms of colds, flu and upper respiratory tract infections. It is anantioxidant which maintains good health, bones, teeth and gums and

Symptom Flu Cold

FeverUsually present, high

(102°F to 104°F or 38°C to 41°C);

lasts 3 to 4 daysUncommon

Headache Very common Uncommon

Aches and pains Common and often severe Slight

Fatigue and weakness Can last up to 14 to 21 days Mild

Extreme exhaustion Very common at the start Never

Stuffy nose Sometimes Common

Sneezing Sometimes Common

Sore throat Sometimes Common

CoughCommon and non productive,

(non-mucous producing) dry coughMild to moderate,

hacking cough

THE DIFFERENCES IN SYMPTOMS OF THE FLU AND THE COMMON COLD

CERT

IFIED

ORGANIC

100%INGREDIE

NTS

HDec-Jan2010 11/30/09 10:28 AM Page 18

helps to stimulate immune cell functions. Natural sources of vitamin C are citrus fruits,cantaloupe, berries, green peppers, leafy green vegetables, cauliflower, potatoes,tomatoes, broccoli, oranges, peppers, grapefruit, papaya and strawberries.

ECHINACEAIt has been popularly attributed with the ability to have an effect on the body's

immune system and ward off infections. Echinacea has been used traditionally in herbalmedicine to help relieve the symptoms of upper respiratory tract infections. There ispublished evidence which supports that echinacea can be beneficial in decreasing boththe incidence and duration of the common cold.

PROBIOTICSKnown as “friendly bacteria,” probiotics help to maintain or re-establish balance in

the flora, (mainly bifidobacteria and lactobacilli), which have been used successfully tohelp exert a beneficial effect on the host. Some of the reasons for inadequate beneficialbacteria include; too much antibiotic treatment, constipation, coffee, tea and alcohol.Just like your body needs fiber to function optimally, it needs good bacteria.

OREGANOTraditionally, oregano has been used to help relieve the symptoms of certain

disorders. The volatile oil of oregano has been shown to exhibit antibacterial activityagainst many species of bacteria, such as Staphylococcus saprophyticus, S. aureus, andB. laterosporus.

In addition to supplements there are lifestyle modifications to consider which aregreat to help with prevention of colds and flu. When it comes to allopathic or naturaltreatments, prevention is the best method. Colds cannot be prevented because theviruses that cause them are very common and highly infectious.

ASTRAGALUS, ZINC, AND GREEN TEAAstragalus has been used in Traditional Chinese Medicine (TCM) to tonify the

lungs and for frequent colds. Zinc helps to maintain immune function. Green tea is agood source of antioxidants for the maintenance of good health. 444

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1 800 463 0944 • viragesante.com

Contains one of the most

documented strains:BB536

Probioticsare known and recognized for

their beneficial effects...

Probiotics for Winter Health

By Sandrine Briatte, B.Sc. Biochemistry, M.Sc. Biology

Cold, flu and infectious diseases are more frequent in winter.How can you help your body face this season?

Probiotics are now clinically proven to have a number of healthbenefits for the gastrointestinal tract. But that is not the only waythey work. The use of probiotics for the prevention of infectiousdiseases is now recommended. More and more research is beingdone to prove the efficacy of probiotics in the prevention of somediseases involving low immunity. It is easy to see the connection: thegut is the largest immunological organ in the body, gathering 70% to80% of all our immune cells. Although the mechanism of action isnot fully understood, probiotics may stimulate an immune responseby increasing the number of immune cells, which then migrate outfrom gut to distant mucosal sites, such as, the respiratory organs.

If you take probiotics as a mouthwash, you can help prevent sorethroat and the first symptoms of a cold. Seek probiotics in powderform and use it as a mouthwash 4 to 6 times a day. Probiotic powdersare also now formulated for infants and young children. Give yourimmune system a real boost!3

Sandrine Briatte, BSc Biochemistry, MSc Biology currently works at Virage Santé in Québec and offers her expertise in probiotics by providingtraining for customers. For more information visit: www.viragesante.com or call: 1-800-463-0944.

GARLIC Garlic has been used for thousands of years both in food and

medicine. Garlic has traditionally been used in herbal medicine tohelp relieve the symptoms associated with upper respiratory tractinfections and catarrhal conditions.3

Elvis Ali, B.Sc., N.D., Dipl.Ac., is a practicing naturopathic doctor inToronto.

References:1) Definition of common cold – Internet (Cited on Oct 23rd, 2009). Available at http://medical-dictionary.thefreedictionary.com/common+cold

2 ) Difference between the Cold and Flu – Internet ( Cited on Oct 20th, 2009)Available at http://www.diffen.com/difference/Common_Cold_vs_Flu#

3) Medline. Common cold – Internet (Cited on Oct. 19th, 2009). Available at http://www.nlm.nih.gov/medlineplus/ency/article/000678.htm

4) Medline. Flu – Internet (Cited on Oct. 19th, 2009). Available athttp://www.nlm.nih.gov/medlineplus/ency/article/000080.htm

5) Krinsky, Dan., et al. Natural Therapeutics Pocket Guide, 2nd edition. 2003

6) http://www.diffen.com/difference/Common_Cold_vs_Flu#

7) Immune system – (Internet) (Cited June 18, 2009) Available athttp://en.wikipedia.org/wiki/Immune_system

8) Pond, Cm.Adipose tissue and the immune systemProstaglandins, Leukotrienes andEssential Fatty Acids Volume 73, Issue 1, July 2005, Pages 17-30

9) Wintergerst ES, Maggini S, Hornig DH. Immune-enhancing role of vitamin C andzinc and effect on clinical condition. Ann Nutr Metab 2006;50:85-94.

10) Natural Health Products Directorate Monograph: Vitamin C. [Internet] [cited Oct24th, 2007] Available at: http://www.hc-sc.gc.ca/dhp-mps/prodnatur/applications

11) Natural Health Products Directorate Monograph: Echinacea purpurea. [Internet][cited Oct 24th, 2007] Available at: http://www.hc-sc.gc.ca

12) Shah, A. Sachin et al The Lancet Infectious Diseases, Evaluation of echinacea forthe prevention and treatment of the common cold: a meta-analysis;Volume 7, Issue 7,Pages 473 - 480, July 2007.

13) Orrhage K, Nord CE. Bifidobacteria and lactobacilli in human health. DrugsExp Clin Res. 2000; 26(3):95-111

14) Collins MD, Gibson GR. Probiotics, prebiotics, and synbiotics: approaches formodulating the microbial ecology of the gut. Am J Clin Nutr 1999

15) NHPD monograph: Astragalus. (Internet) (Cited Oct. 23rd, 2009) Available athttp://www.hc-sc.gc.ca/dhp-mps/prodnatur/applications/licen-prod

16) NHPD monograph: Zinc. (Internet) Cited Oct. 23rd, 2009) Available athttp://www.hc-sc.gc.ca/dhp-mps/prodnatur/applications/licen-prod/monograph

17) NHPD monograph: Garlic (Internet) (Cited on Oct 23rd, 2009) Available athttp://www.hc-sc.gc.ca/dhp-mps/prodnatur/applications/licen-prod/monograph

18) Natural Health Products Directorate Monograph: Green Tea Extracts. [Internet][cited April 14, 2009] Available at: http://www.hc-sc.gc.ca/dhp-mps/prodnatur/applications/licen-prod/monograph/mono_greentea-thevert-eng.php

19) Dorman HJD and Deans SG. Antimicrobial agents from plants: antibacterialactivity of plant volatile oils. Journal of Applied Microbiology 2000:88:308-316.

20) Saeed S, Tariq P Antibacterial activity of oregano (Origanum vulgare Linn.)against gram positive bacteria. 2009 Oct;22(4):421-4. Department of Microbiology,University of Karachi, Karachi-75270, Pakistan. [email protected]

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Arthritis (from Green arthro meaningjoint and itis meaning inflammation) is agroup of 100 different conditions involvingdamage to the joints of the body. The mostcommon form of arthritis is calledosteoarthritis and is the focus of this articlewhereby the term arthritis will besynonymous with osteoarthritis.

This condition is considered adegenerative disease that is characterized bythe breakdown of the joint’s cartilage.Cartilage is a tough elastic material thatcovers and protects the ends of bones. Inhealthy joints, cartilage acts as a shockabsorber when you put weight on the joint andthis allows bones to glide smoothly acrosseach other. The breakdown of cartilage causesthe bones to rub against each other, causingstiffness, loss of movement, and evendeformity of the joint. Although osteoarthritiscan involve any joint, it usually develops inthe hands and weight-bearing joints such aships, knees, feet and spine.

CAUSES OF OSTEOARTHRITISThe causes of osteoarthritis are still

unknown but researchers believe that there areseveral factors that may increase your risk of

developing this condition, such as age,heredity, excess weight, and joint injury.

AGE AND HEREDITYOstearthritis can affect people of any

age, but it is much more common in olderpeople. Genetics may increase your risk ofarthritis in that sometimes joints do not fitproperly or the cushion between your bones isnot normal.

EXCESS WEIGHT & JOINT INJURYBeing overweight is a clear risk factor for

developing arthritis. Population-based studieshave consistently shown a link betweenoverweight or obesity and arthritis (Anderson1988, Felson 1988). Excess weight puts extrastress on the weight-bearing joints, especiallythe knees and hips.

If you damaged a joint and it did not healcompletely, you may end up with arthritis inthat joint later in life (Cooper 1998, Roos2005). In addition, certain occupations maypredispose you to osteoarthritis. For example,people who must work in a squat position overmany years may be more susceptible toarthritis of the knees.

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CONVENTIONAL TREATMENT Arthritis is typically treated with

acetaminophen and non-steroidal anti-inflammatory drugs, which are also knownas NSAIDs. These drugs can certainly beeffective for pain and inflammation butunfortunately, they have well-recognizedside effects, such as ulcers and liver andkidney damage (Rashad 1989).Furthermore, some researchers claim thatthe prolonged use of some of these drugs canactually contribute to the progression ofarthritis (da Camara 1998, Gaby 1999, Ding2002).

The major drawback with the drug-based approach to arthritis, however, is thatit is generally focused on symptom reliefinstead of slowing the progression of thedisease.

NATURAL THERAPIES Fortunately, a number lifestyle

modifications and natural substances haveshown value in the prevention and/ortreatment of arthritis.

Exercise, weight loss, glucosaminesulfate, chondroitin sulfate,methylsulfonylmethane, antioxidants, fishoils, select herbs, and acupuncture arenatural alternatives with individualcharacteristics that may provide support forthose suffering from arthritis.

EXERCISEMuscles and the other tissues that hold

joints together weaken when they are notmoved enough, so the joint loses its shapeand function. Exercise helps lessen thesymptoms of arthritis and can help make youfeel better overall.

In fact, multiple trials testing differenttypes of exercise regimens are consistent inshowing that exercise alleviates pain fromarthritis. Even aquatic exercise appears to bemodestly effective and may be bettertolerated than land-based exercise (Messier2004, Focht 2005).

Try some low-impact exercises likeswimming, walking, water aerobics andstationary bicycling as they can help toreduce pain while maintaining strength andflexibility.

WEIGHT LOSSLosing weight, even just 10 pounds (4.5

kilograms), can help prevent osteoarthritis inyour knees (Felson 1997). Even if you

already have ostearthritis in your knees,losing weight can make you feel better. Lessbody weight means less stress on yourweight-bearing joints.

GLUCOSAMINE SULFATE Glucosamine sulfate (GS) is a chemical

compound found within joints. Supplementmanufacturers produce GS from shellfishand market it as a remedy for arthritisbecause it is the fundamental building blockused in the synthesis of glycosaminoglycans,proteoglycan, and collagen, which areimportant components of cartilage. GS isessential for healthy cartilage and when

taken as a supplement, research reveals thatit may help to relieve symptoms of arthritisand slow the breakdown of cartilage thatoccurs in this condition (da Camara 1998,Reginster 1999). Researchers in NorthCarolina performed a meta-analysis ofstudies conducted mostly in Europe and Asiaand reported that GS produced an overall50% improvement in pain and mobility inarthritis patients (da Camara 1998). Anotherreview from the Medical College of Virginiain Richmond found GS to be as effective asibuprofen in treating osteoarthritis of theknee (Delafuente 2000).

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CHONDROITIN SULFATEChondroitin sulfate (CS) is a large compound of

glycosaminoglycans (important components in cartilage) that alsoinhibits many of the enzymes that break down cartilage (Ronca1998). It is manufactured from natural sources, such as shark andbovine cartilage, or is produced synthetically. While not asextensively studied as GS, several studies have shown that CS iseffective in relieving the symptoms and progression of arthritis(Bucsi 1998, Verbruggen 1998, Bourgeois 1998).

A meta-analysis of both glucosamine and chondroitin treatmentfor arthritis was published in the Journal of the American MedicalAssociation. According to the authors of the study, trials ofglucosamine and chondroitin preparations for arthritis collectivelydemonstrate moderate to large treatment effects on symptoms andthat overall, it seems probable that these compounds do have someefficacy in treating arthritis symptoms and that they are safe(McAlindon 2000).

In fact, CS is considered a “symptomatic slow-acting drug forthe treatment of osteoarthritis” in Europe where it is prescribed as adrug. This compound should be used as ground therapy for arthritisand is not a rapidly acting agent like a conventional arthritis drug.Instead, the effect of CS on symptoms can only be demonstratedafter a couple of weeks of regular intake and once the administrationis stopped, it can show carry-over effects for about 3 months(Uebelhart 2008).

METHYLSULFONYLMETHANEMethylsulfonylmethane (MSM) is a form of organic sulfur that

occurs naturally in a variety of fruits, vegetables, grains, andanimals. It is a normal oxidation product of dimethyl sulfoxide(DMSO). As a supplement, MSM is synthesized and is often seen asan ingredient in joint formulas. Some well-designed studies haveshown that MSM supplementation can have positive results inarthritis. For example, in a 12-week double-blind placebo-controlledtrial, MSM significantly improved pain and function scores inarthritis patients (Usha 2004). In a second 12-week double-blindplacebo-controlled trial, MSM was more efficient than placebo indecreasing pain and physical impairment in arthritis patients (Kim 2006).

ANTIOXIDANTSThe generation of free radicals is increasingly being implicated

in the pathogenesis of arthritis (Tiku 1999, Tiku 2000, McAlindon1996). Free radical production within the joint causes degradation ofcartilage components. Therefore, antioxidants, such as, vitamin E(Blankenhorn 1986), vitamin C (Jensen 2003), and bioflavonoids,such as, quercetin (Havsteen 1983) can prevent cartilage degradationand therefore may have a preventive or therapeutic value inosteoarthritis.

FISH OILSFish oil is derived from the tissues of oily fish (ie. Mackeral,

sardines, herring, salmon) and contains the omega-3 fatty acidseicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).Various studies indicate that the omega-3’s that are obtained throughfish oils have protective effects within the joint, such as, decreasinginflammation and inhibiting breakdown of cartilage (Curtis 2000,Curtis 2002).

GINGER AND TURMERICGinger and turmeric are very popular herbs used within the East

Indian system of medicine known as Ayurveda. Numerous studieshave demonstrated significant anti-inflammatory and antioxidantactivities of these herbs (Srivastava 1992, Kiuchi 1992, Srivastava1995). In an investigation that evaluated the effects of ginger onpatients with arthritis and muscular discomfort, more than 75% ofthe arthritic patients reported improvements in pain and swelling,while all patients who experienced muscle discomfort reported relief(Srivastava 1992). In another double-blind study, ginger was moreefficient than placebo in reducing knee pain upon standing inarthritis patients (Altman 2001).

ACUPUNCTUREAcupuncture is an ancient Eastern technique that may provide

temporary pain relief. Results of a randomized trial published in oneof the leading medical journals, The Lancet, suggest thatacupuncture could reduce pain and improve joint functioning in theshort-term for people with arthritis of the knee. The lead investigatoradvised that “Acupuncture treatment had significant and clinicallyrelevant short-term effects when compared to minimal acupuncture

HDec-Jan2010 11/30/09 10:26 AM Page 24

References:Altman RD, Marcussen KC. Effects of a ginger extract onknee pain in patients with osteoarthritis. Arthritis Rheum.2001Ameye LG, Chee WSS. Osteoarthritis and nutrition. Fromnutraceuticals to functional foods: a systematic review of thescientific evidence. Arthritis Res Ther. 2006

Anderson J, Felson DT. Factors associated with osteoarthritisof the knee in the First National Health and NutritionExamination (HANES I). Am J Epidemiol. 1988

Blankenhorn G. Clinical effectiveness of Spondyvit (vitaminE) in activated arthroses. A multicenter placebo-controlleddouble-blind study. Z Orthop Ihre Grenzgeb. 1986

Bourgeois P, Chales G, Dehais J, et al. Efficacy andtolerability of chondroitin sulfate 1200 mg/day vschondroitin sulfate 3 x 400 mg/day vs placebo.Osteoarthritis Cartilage. 1998

Bucsi L, Poor G. Efficacy and tolerability of oralchondroitin sulfate as a symptomatic slow-acting drug forosteoarthritis (SYSADOA) in the treatment of kneeosteoarthritis. Osteoarthritis Cartilage.1998

Cooper C, Inskip H, Croft P, Campbell L, Smith G, MclearnM, Coggon D. Individual risk factors for hip osteoarthritis:obesity, hip injury and physical activity. American Journal ofEpidemiology. 1998

Curtis CL, Hughes CE, Flannery CR, Little CB, HarwoodJL, Caterson B. n-3 fatty acids specifically modulate cata-bolic factors involved in articular cartilage degradation. JBiol Chem. 2000

Curtis CL, Rees SG, Little CB, Flannery CR, Hughes CE,Wilson C, Dent CM, Otterness IG, Harwood JL, CatersonB. Pathologic indicators of degradation and inflammation inhuman osteoarthritis cartilage Arthritis Rheum. 2002da Camara CC, Dowless GV. Glucosamine sulfate forosteoarthritis. Ann Pharmacother. 1998

Delafuente JC. Glucosamine in the treatment ofosteoarthritis. Rheum Dis Clin North Am. 2000

Ding C. Do NSAIDs Affect the Progression ofOsteoarthritis? Inflammation. 2002

Felson DT, Anderson JJ, Naimark A, Walker AM, MeenanRF. Obesity and knee osteoarthritis: The Framingham study.Ann Int Med. 1988

Felson DT, Zhang Y, Hannan MT, et al. Risk factors forincident radiographic knee osteoarthritis in the elderly: theFramingham Study. Arthritis Rheum. 1997

Focht BC, Rejeski WJ, Ambrosius WT, Katula JA, MessierSP. Exercise, self-efficacy, and mobility performance inoverweight and obese older adults with knee osteoarthritis.Arthritis Rheum. 2005

Gaby AR. Natural treatments for osteoarthritis. Alt MedRev. 1999

Havsteen B. Flavonoids, a class of natural products of highpharmacological potency. Biochem Pharmacol. 1983

Jensen NH. Reduced pain from osteoarthritis in hip joint orknee joint during treatment with calcium ascorbate. Arandomized, placebo-controlled cross-over trial in generalpractice. Ugeskr Laeger. 2003

Kim LS, Axelrod LJ, Howard P, Buratovich N, Waters RF.Efficacy of methylsulfonylmethane (MSM) in osteoarthritispain of the knee: a pilot clinical trial. OsteoarthritisCartilage. 2006

Kiuchi F, Iwakami S, Shibuya M. Inhibition ofprostaglandin and leukotriene biosynthesis by gingerols anddiarylheptanoids. Chem Pharm Bull. 1992

McAlindon TE, LaValley MP, Gulin JP, et al. Glucosamineand chondroitin for treatment of osteoarthritis. JAMA. 2000

McAlindon TE, Jacques P, Zhang Y, et al. Do antioxidantmicronutrients protect against the development andprogression of knee osteoarthritis? Arthritis Rheum. 1996

Messier SP, Loeser RF, Miller GD, Morgan TM, Rejeski WJ,Sevick MA, Ettinger WH Jr, Pahor M, Williamson JD.Exercise and dietary weight loss in overweight and obeseolder adults with knee osteoarthritis: the Arthritis, Diet, andActivity Promotion Trial. Arthritis Rheum. 2004

Rashad S, Hemingway A, Rainsford, et al. Effect of non-steroidal anti-inflammatory drugs on the course ofosteoarthritis. Lancet.1989

Reginster JY, Deroisy R, Paul I, et al. Glucosamine sulfatesignificantly reduces progression of knee osteoarthritis over3 years. Arthritis Rheum.1999

Ronca F, Palmieri L, Panicucci P, et al. Anti-inflammatoryactivity of chondroitin sulfate. Osteoarthritis Cartilage. 1998

Roos EM. Joint injury causes knee osteoarthritis in youngadults. Curr Opin Rheumatol. 2005Selfe TK, Taylor AG. Acupuncture and osteoarthritis of theknee: a review of randomized, controlled trials. FamCommunity Health. 2008Srivastava KC, Mustafa T. Ginger (Zingiber officinale) inrheumatism and musculoskeletal disorders. Med Hypoth.1992Srivastava KC, Bordia A, Verma SK. Curcumin, a majorcomponent of food spice turmeric (Curcuma longa) inhibitsplatelet aggregation and alters eicosanoid metabolism inhuman blood platelets. Prostaglandins Leukotr Essent FattyAcids. 1995

Tiku ML, Gupta S, Deshmukh DR. Aggrecan degradationin chondrocytes is mediated by reactive oxygen species andprotected by antioxidants. Free Radic Res. 1999

Tiku ML, Shah R, Allison GT. Evidence linkingchondrocyte lipid peroxidation to cartilage matrix proteindegradation: possible role in cartilage aging and thepathogenesis of osteoarthritis. J Biol Chem. 2000

Uebelhart D. Clinical review of chondroitin sulfate inosteoarthritis. Osteoarthritis Cartilage. 2008

Usha PR, Naidu MUR. Randomised, double-blind, parallel,placebo-controlled study of oral glucosamine,methylsulfonylmethane and their combination inosteoarthritis. Clinical Drug Investigation. 2004

Verbruggen G, Goemaere S, Veys EM. Chondroitin sulfate:S/DMOAD (structure/disease modifying anti-osteoarthritisdrug) in the treatment of finger joint OA. OsteoarthritisCartilage.1998

Wegman A, van der Windt D, van Tulder M, Stalman W, deVries T. Nonsteroidal antiinflammatory drugs oracetaminophen for osteoarthritis of the hip or knee? Asystematic review of evidence and guidelines. J Rheumatol.2004

Witt C, Brinkhaus B, Jena S, Linde K, Streng A, WagenpfeilS, Hummelsberger J, Walther HU, Melchart D, Willich SN.Acupuncture in patients with osteoarthritis of the knee: arandomised trial. Lancet. 2005

or no acupuncture treatment in patients with osteoarthritis of the knee” (Witt 2005). Anotheranalysis of 10 human clinical trials investigating the efficacy of acupuncture in the treatmentof arthritis found that acupuncture is an effective treatment for pain and physical dysfunctionassociated with arthritis (Selfe 2008).3

Angela MacNeil, ND, MSc is a Naturopathic Doctor with a Masters in Human Health and NutritionalSciences who currently practices at the Natural Way Health Clinic in Waterloo, Ontario. She takes anintegrative, evidence-based approach to health and she emphasizes nutrition and clinical laboratorytesting. For more information visit: www.thenaturalwayclinic.com or call 519-772-2116.

HDec-Jan2010 11/30/09 10:26 AM Page 25

Mood disorders for all ages are bordering on epidemic proportionsthroughout the world. Our modern lifestyle has changed our inherent balanceprimarily through technology. We no longer rest when the sun goes down or eatfood that is whole and void of chemicals. Everywhere we look today, people areliving at a high speed pace with little thought of their internal environment untilthey crash. Most people run to their doctor demanding a quick fix. Drugs are nopanacea. Almost a third of patients do not respond to antidepressants and theones that do, find the drugs less effective over time coupled by unpleasant sideeffects. A collective accumulation of internal and external developments leadsto a depressed state. It makes more sense to find natural, non-drug ways tocorrect the imbalance of neurotransmitters like serotonin and other key elementsinvolved with depression.

WHAT TRANSMITS FEELINGS OF DEPRESSIONSymptoms of depression on up to feelings of suicide are usually brought on

by reduced levels of neurotransmitters such as serotonin, norepinephrine anddopamine. Serotonin is a key buffer against depression. Similar to a speech

defect that hinders communication, interferences with neurotransmitteractivity may short circuit the brain’s internal communication.

Neurotransmitters regulate many of the body’s activities suchas anger, joy, sleep, hunger, mobility and memory.

PHYSICAL CAUSESDepression may also be symptomatic of other

medical conditions, such as hypothyroidism, anemia

or diabetes. The thyroid is an emotional gland

which forms a triad with the adrenals and pancreas,

always interrelating—all having an effect on our

mental state.

THYROIDThe symptoms of depression may be a sign that a

person’s thyroid is underactive. Low thyroid canlead to feelings of despair and extreme sadness. Theamino acid tyrosine is used by the body to make theneurotransmitter noradrenaline, which is found inlower levels of these people who are depressed.

FOLIC ACID ALERTA clinical study performed at the Harvard Medical

School by Dr. Fava, a director of the depression andresearch program, found that patients with low folatelevels had a much lower response to antidepressantsthan those with normal levels.

Find the SunnySide of Winter

By Michelle Honda PhD

NATURAL WAYS TO AID DEPRESSION

ChaseAway the

Winter Blues!

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ANEMIA AND DIABETESAnemia can bring on feelings of depression by impairing iron

absorption in the cells that regulate dopamine in the brain.Recent research points to depression as a possible cause or

trigger in diabetes. Studies show that people with diabetes have agreater risk of depression than people without diabetes.

RETHINK YOUR DIETLike most things it appears to be all about balance. Our

ancestor’s diet consisted of mostly green plants and small animalswhich were low in fat but high in cholesterol. As it turns out we findthat low cholesterol levels do interfere with the regulation ofserotonin. Since high levels would not be recommended either, thesuggestion would be to monitor both levels.

Therefore, a question about carbohydrates springs to mind.Carbohydrates do improve serotonin temporarily but over the longrun, a high carb diet leaves you feeling low and sluggish. Thediminishing sense of well being partly stems from the elevatedinsulin levels which in turn boost the production of certainprostaglandins linked to depression.

HAPPY FOODSTo help maintain healthy insulin and cholesterol levels,

emphasize fruits, vegetables and whole grains while limiting sweets,processed and junk foods. At each meal strive to consume aprotein/fat/carbohydrate ratio of 30%, 30%, 40%. Additionally,frequent small meals of 500 calories or under, keep insulin levelslower that large meals. A few suggestions of foods to help curbdepression are those rich in omega-fatty acids found in salmon,trout, walnuts, soybeans and chocolate also boosts levels ofserotonin. Other foods producing a calming effect containtryptophan found in bananas, peanuts and turkey.

EXERCISE VERSUS THE BLUESA surprising study presented by the Society of Behavioural

Medicine, conducted at Duke Medical Centre showed that even shortworkouts as brief as eight minutes were enough to enhance mood byreducing feelings of sadness, tension, fatigue, anger and confusion.Exercise is a natural serotonin booster, not to be linked with onlyjoyful moods but also with better overall health.

NON-DRUG ALTERNATIVES TO TREAT DEPRESSIONTryptophan and SAM-e

Tryptophan is an amino acid, available in a dietary supplementform of tryptophan or 5-HTP. Tryptophan is converted by the bodyinto 5-hydroxytryptophan and then into serotonin. SAM-e is anaturally occurring molecule that is involved in a number ofmetabolic functions including the neurotransmitters serotonin anddopamine that are imbalanced in people who suffer with depression.

Glutamine and PhenylalanineGlutamine is an amino acid used by the body to make the

neurotransmitter glutamate. Glutamate is promoted as a ‘brain food’inducing more energy and improving mood. Phenylalanine is anamino acid used by the body to make the neurotransmitternorepinephrine. The goal in supplementing phenylalanine is toprompt the brain to yield more norepinephrine.

Inositol, St. John’s Wort and TyrosineInositol is a type of sugar related to glucose. Since low levels of

inositol have been found in the spinal fluid of people with depressionand in the brains of those who have committed suicide, insositol isbeing promoted as a useful treatment for mood disorders. The herbSt. John’s wort has traditionally been used to treat all forms of nerveand emotional disorders. Herbs are often preferred overantidepressants due to much fewer side effects. Tyrosine is an aminoacid used by the body to manufacture noradrenaline which hasshown to be in short supply in the brains of people with mooddisorders.

OTHER SUGGESTIONSComplementary treatments for depression are wide and varied.

Other suggestions include; light therapy, negative air ionisation,music, yoga, meditation, vitamin/minerals, melatonin, homeopathyand herbal remedies. To take claim of your mental health, as yourfirst line of defence, consider lifestyle factors while incorporating adietary and supplemental regime to reduce the inevitable emotionsand health challenges associated with depression.3

Michelle Honda PhD is a holistic doctor practicing at Renew You HolisticHealth located in Ancaster, Meadowlands. In addition to her doctorate, sheholds an advanced degree in nutrition (RNCP), is a Master Herbalist andan IIPA Certified Iridologist. Visit her website at: www.renewyou.ca andwww.michellehonda.com. Call: (905) 304-0111.

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As the temperature begins to fall, many people find themselvesfeeling less than their best. Winter can be a challenging time of yearwith cold and flu season at its peak and this year is particularlydifficult with the added anxiety over H1N1.

Regardless of whether or not you decide to vaccinate,naturopathic medicine can help you ensure that your immune systemis working at its best. This will help protect you and your loved onesfrom the cold, the seasonal flu and H1N1.

Here are some of the most important things you can do to boostyour immunity this winter and ensure your family’s health.

WASH YOUR HANDS We have all heard this over and over. That’s because it is one of

the most important things you can do to avoid transmitting germs. Itis also important to avoid touching your eyes, nose or mouth withyour hands as this can encourage the spread of viruses and bacteria.

GET A BOTTLE OF SUNSHINEVitamin D supplementation is particularly important for those

of us living in North America. With shorter days and longer nights,we don’t get enough sun exposure, which in turn means we don’tproduce enough Vitamin D. This vitamin is typically known for itseffect on bone development and calcium absorption. But in recentyears, it is getting more attention for its effect on the immunesystem. Many studies have shown that individuals with decreasedserum levels of Vitamin D are at an increased risk of developing acold or flu.

TAKE A PROBIOTICProbiotics are the healthy and necessary bacteria that hang out

in your gut. These little guys are your body’s natural defense againstinfections. Many people have an imbalance in their guts due tooveruse of antibiotics, poor diet and stress. Supplementation hasshown to decrease the incidence of both gastrointestinal andrespiratory infections. You can also get probiotics from fermentedfoods like yogurt.

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BioK_Fullpage.pdf 11/17/09 2:04:05 PM

By Rahima Hirji, ND

1

2

3

Beat the WinterFLU & H1N1

What to Do To

Avoid theFlu!

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EAT A COLORFUL DIETDifferent colored foods have different phytonutrients.

Phytonutrients are chemicals that are present in fruits and vegetablesand other foods like whole grains and legumes. Making sure you geta variety of different colored foods in your diet will ensure that youget a wide variety of phytonutrients to support your body’s immunesystem and stay well. These foods also contain vitamins, mineralsand fiber, which are added benefits to ensure optimum health.

CUT OUT THE SUGARThe standard Canadian diet is high in fat, low in fiber and high

in processed foods. It is also particularly high in sugar. If you wantto avoid getting sick, reduce your sugar intake and check your labelscarefully. Many foods disguise sugar by using alternative names likesucrose, fructose and maltose, just to name a few. Sugar is animmune depressant. When white blood cells are exposed to highlevels of sugar in the bloodstream, they show a decreased resistanceto infection. If you must, use natural sweeteners like honey, agaveand xylitol but use them sparingly.

GET MOVINGExercise in moderation has been shown to increase immune cell

function. However, too much of a good thing is not necessarilybetter. Intense or prolonged exercise actually decreases your immuneresponse.

GET SOME ZZZZ’SNot getting enough sleep has been shown to reduce the body’s

resistance to infection. According to a study conducted by theArchives of Internal Medicine, people “who slept an average offewer than seven hours a night … were three times as likely to getsick as those who averaged at least eight hours.”

MANAGE YOUR STRESSThe Mind-Body connection cannot be overlooked. Stress has a

very powerful effect on your body. Although acute stress can boostimmunity, chronic, unrelenting stress suppresses the immunereaction leaving you vulnerable to infection. Combat the negativeeffects of stress with some good relaxation techniques like deepbreathing, guided visualization and meditation.3

Rahima Hirji, ND is a Naturopathic Doctor at Target Therapeutics inKitchener. She enjoys working with pediatric patients and has a specialinterest in womens’ health, infertility and autoimmune diseases. Visit:www.targettherapeutics.com or call 519-593-2354.

Have a health question? Want to know how naturopathic medicine can helpyou? See your question answered in the next issue of Healthy Directions,new Ask the Expert section. Email your questions to Rahima Hirji, ND:[email protected].

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HDec-Jan2010 11/30/09 10:26 AM Page 31


HOLIDAY ENTERTAINING

FRESH GOAT CHEESESThese are delightfully fresh and tasty. Try the

flavored variations at the end of the recipe, or use yourimagination to create new ones.

EQUIPMENT• Draining container• 6 goat cheese molds

INGREDIENTS4 quarts goat’s milk (4 L)1⁄4 tsp. mesophilic culture (1.25 mL)1 drop liquid rennet 1 1⁄2 tsp. pickling (canning) or kosher salt (7 mL)

INSTRUCTIONS1. Sterilize all equipment. In a large stainless-steel potover medium heat, warm milk to 77°F (25°C), stirringgently to prevent scorching. Remove from heat.

2. Sprinkle culture over surface of milk and let stand forabout 5 minutes to rehydrate. Using skimmer and anup-and-down motion, gently draw culture down intomilk without breaking surface of milk.

3. Dilute rennet in 1 tbsp. cool water. Add to milk and,using the same up-and-down motion, draw rennet downinto milk until well blended. Cover and let set at roomtemperature in a draft-free location for 24 hours.

4. Prepare a draining container and molds.

5. Tip pot slightly to drain off any surface whey.Carefully dip each mold into the curd, filling it as full aspossible. Let drain for 30 minutes. Using a slottedspoon or skimmer, refill molds. Continue to drain andrefill molds until all the curd is used up.

6. Set molds in draining container. Cover container andlet drain at room temperature for 24 hours. If you haveused straight-sided molds, you can flip them at this time.If not, let them drain for another 24 hours.

7. Sprinkle 1⁄4 tsp (1.25 mL) salt over each cheese,dividing it evenly between both sides. If you have usedmolds that cannot be flipped, just salt the exposed end.Refrigerate for 24 hours to firm up. Unmold the cheeseWrap and store in the refrigerator for up to 10 days.

This recipe is reprinted with permision from DebraAmrein-Boyes cookbook “200 Easy Homemade CheeseRecipes.” Amrein-boyes is one of the top artisanal cheesemakers in Canada. She spent several years learning aboutcheese making in Switzerland, then returned to Canada,where she is now the head cheese maker and owner of TheFarm House Natural Cheeses. For cheese making supplies inOntario contact: Glengarry Cheesemaking and Dairy Supplyin Lancaster, Ontario at 1-888-816-0903 or visitwww.glengarrycheesemaking.on.ca.

TIPSThe yield percentage is the amount of solids in the form of cheese that

you can expect to have from the milk. For this recipe, 4 quarts (4 L) of milkweighs 8 lbs (4 kg), so a 25% yield would be 2 lbs (1 kg). Don’t worry ifyour cheeses become a little misshapen once they have been removedfrom the molds; simply reshape gently by hand and return to therefrigerator. Makes 6 cheeses, each 5 oz (150 g).

DRESSING VARIATIONSRosemary and Olive Oil: Infuse a fresh sprig of rosemary in olive oil for1 to 2 hours at room temperature. Chop fresh rosemary and roll the sidesof the cheese in the herb. Top with fresh sprig and drizzle with olive oil.

Rose Petal and Hazelnut: Wash and chop fresh scented rose petals. Mixwith roasted chopped hazelnuts. Press top of cheese into rose-petalmixture and top with a whole rose petal. Use only pesticide-free rosepetals from a reliable source.

Maple Walnut: Boil some walnut halves in pure maple syrup until syrup isreduced and nuts are caramelized. Let cool. Drizzle goat cheeses withfresh maple syrup and top with caramelized walnuts.

Photo by Colin Ericsson

HDec-Jan2010 11/30/09 10:26 AM Page 32


HOLIDAY ENTERTAINING

ORANGE HONEY BUTTERVery tasty on a breakfast muffin or croissant.

INGREDIENTS1⁄2 cup unsalted butter, at room temperature4 tsp grated orange zest 20 mL2 tsp freshly squeezed orange juice 10 mL2 tsp liquid honey 10 mL

DIRECTIONSIn a small bowl, combine butter, orange zest and juice,

and honey. Blend until smooth and creamy. Serve immediatelyor refrigerate, tightly covered, for 1 week.

PROVENÇIAL HERB BUTTERThis is wonderful on a baguette with a slice of hard or

semisoft goat cheese.

INGREDIENTS1 cup unsalted butter, at room temperature (250ml)1 1/2 tsp. finely chopped fresh rosemary2 tbsp. finely sliced black olives1 tsp. finely chopped garlic1 tsp. freshly ground black pepper

DIRECTIONSIn a small saucepan over low heat, melt 1 tbsp. (15ml) of

the butter. Add rosemary and heat until butter just begins tobrown. Remove from heat. Let cool. In a small bowl, mixtogehter olives, garlic, pepper, salt and remaining butter. Addbutter-rosemary mixture and blend together well. Serveimmediately or refrigerate, tightly covered, for up to 1 week.

This recipe is reprinted with permision from Debra Amrein-Boyescookbook “200 Easy Homemade Cheese Recipes.”

PEPPERCORN BUTTERThere are many varieties of peppercorns available: try

pink, green and any others you can find.

INGREDIENTS1⁄2 cup salted butter, softened (125 mL)1 tbsp mixed whole peppercorns (15 mL)

DIRECTIONSPlace butter in a small bowl. With the flat side of a large

chef’s knife, crush peppercorns. Do not grind. Add crushedpeppercorns to butter and blend until creamy and smooth. Letinfuse at room temperature for 2 hours before refrigerating.Refrigerate, tightly covered, for up to 1 month.

Photo by Colin Ericsson

Flavoured butters add a special flair. The butter can bestored in a container but is very attractive when piped intorosettes. Freeze and use as needed. Or, shape it into a log androll in waxed or parchment paper, so it can conveniently besliced into pieces of a desired thickness.

HDec-Jan2010 11/30/09 10:26 AM Page 33


AFRICAN IVORY COAST MENU

AfricanIvoryCoastMenu

CORNISH GAMEHENS WITH

LEMON & YOGURT••••••••••••••

COUSCOUS WITHRAISINS &

CARAMELIZEDONIONS

••••••••••••••LEMON CUMIN

COOKIES

Recipe menu reprinted with permission from DeniseVivaldo’s The EntertainingEncyclopedia.

Menu

HDec-Jan2010 11/30/09 10:26 AM Page 34


AFRICAN IVORY COAST MENU

The unexpected spiciness of the cuminand cinnamon and the sweetness of theraisins make this dish very memorable.These hens can be baked in a largeroasting pan in a 300°F (150°C) oven.

INGREDIENTSFor the Stuffing2 tbsp. unsalted butter1 large onion, finely chopped2 tsp. ground cinnamon1 tsp. ground cumin2⁄3 cup fresh or panko bread crumbs1⁄2 cup golden raisins1⁄4 cup sliced almonds2 tbsp. olive oil2 tbsp. liquid honey2 tbsp. hot water2 tbsp. chopped fresh cilantro2 tbsp. chopped fresh mintSalt and freshly ground black pepper

Baste For the Hens6 Cornish game hens1⁄3 cup unsalted butter1⁄3 cup liquid honey1 tsp. ground cinnamon1⁄2 tsp. ground cumin1⁄2 tsp. salt1⁄2 tsp. freshly ground black pepper

For the Sauce1 cup plain whole-milk yogurt1 tbsp. granulated sugarGrated zest of 2 lemons

DIRECTIONSFor the stuffing, in a skillet, melt butter

over medium-high heat. Sauté onion forabout 5 minutes or until soft andtranslucent. Add cinnamon and cumin;sauté for 2 minutes. In a bowl, combineonion mixture, bread crumbs, raisins andalmonds. Set aside. In a small bowl, stirtogether oil, honey and hot water until

honey is dissolved. Pour over onion mixtureand stir well. Stir in cilantro and mint.Season to taste with salt and pepper. Thestuffing can be prepared up to a dayahead and refrigerated.

Rinse game hens under cold runningwater and pat dry. Divide the stuffingamong the hens. Tie the legs together withkitchen twine. Set aside.

For the baste, in a medium saucepan,over medium heat, combine butter, honey,cinnamon, cumin, salt and pepper, stirringuntil butter melts, honey dissolves andbaste is heated through. Brush hens withbaste, turning and basting frequently, forabout 40 minutes or until hens are goldenbrown and juices run clear when thighs arepierced with a knife.

For the sauce, meanwhile, in a bowl,combine yogurt, sugar and lemon zest.Serve hens with sauce on the side fordipping. Serves 6.

CORNISH GAME HENS WITH LEMON AND YOGURT

This couscous has a beautifulsaffron color and a sweet taste fromthe raisins and caramelized onions.This recipe can be made a dayahead and refrigerated in an airtightcontainer. Reheat in a coveredbaking dish in a 325°F (160°C) ovenfor 15 to 20 minutes, or until heatedthrough.

INGREDIENTS1⁄3 cup sliced almonds6 tbsp unsalted butter, divided1 onion, finely chopped1⁄2 cup raisins2 tbsp packed light brown sugar1 tbsp finely minced gingerroot1 tsp ground cinnamon4 cups reduced-sodium

chicken brothPinch saffron threads2 cups couscous1 tbsp chopped fresh mintSalt and freshly ground black pepper

DIRECTIONSSpread almonds in a single

layer on a baking sheet. Bake inpreheated oven for about 10 minutesor until they just begin to turngolden. Immediately transferalmonds to a plate lined with papertowels. Set aside.

In a medium saucepan, melt 1⁄4cup (50 mL) of the butter overmedium-high heat. Sauté onion forabout 7 minutes or until soft. Addraisins, brown sugar, ginger andcinnamon. Sauté for about 6 minutesor until onions begin to caramelize.Remove from heat, cover and setaside. In a large saucepan, bringstock to a boil over high heat. Addsaffron and the remaining butter;reduce heat and simmer for 2minutes. Remove from heat and addcouscous; cover and let stand for 5minutes. Stir in almonds, onionmixture and mint. Season to tastewith salt and pepper.

COUSCOUS WITH RAISINS AND CARAMELIZED ONIONS

LEMON CUMIN COOKIESThe cumin gives these lemony cookies an

unexpectedly warm, spicy taste.

INGREDIENTS1 1⁄2 cups all-purpose flour1 tsp. baking soda1⁄4 tsp. salt11⁄2 cups granulated sugar1⁄2 cup unsalted butter, softened2 egg yolks11⁄2 tsp. ground cuminGrated zest and juice of 2 lemons

DIRECTIONSIn a bowl, sift together flour, baking soda and

salt. Set aside. In a large bowl, using an electricmixer, cream sugar and butter until light and fluffy.Gradually beat in egg yolks, lemon zest, lemon juiceand cumin. Fold in flour mixture until a soft doughforms. Turn dough out onto a piece of waxed paperand roll into a log about 2 inches thick. Twist ends ofwaxed paper to seal. Refrigerate for at least 1 hour,until dough is stiff, or for up to 4 days. Preheat ovento 325°F (160°C). Unwrap cookie dough and cutinto 1⁄4-inch (0.5 cm) slices. Place about 2 inchesapart on prepared baking sheet. Bake for 10 minutesor until edges begin to brown.

HDec-Jan2010 11/30/09 10:26 AM Page 35


Canada has one of the cheapest, most efficient and diverse foodsystems on the planet. Yet our food system is broken. Agriculturalpractices contribute either directly or indirectly to a growing list ofsocial ills. Parkinson’s and cancer have been linked to agriculturalpesticide use. Farmers and rural communities have been hit by anongoing farm income crisis. Roughly half of Canada’s nationallylisted species at risk list make their homes in agricultural landscapes.Close to 9% of Canada’s greenhouse gas budget is related to primaryfood production and emissions from agriculture continue to rise(25% between 1990 and 2006). Chemical runoff from farms has alsocreated a host of problems - including contaminated drinking water,wildlife toxicity and dead zones that no longer support life in ourlakes and oceans.

There is another way. By switching to a production system thatuses organic practices, we can reverse our dependence on harmfuland energy-intensive synthetic ingredients and instead rely on non-polluting, free and readily available resources such as sunlight andatmospheric nitrogen to grow nourishing food that provides habitatfor a diversity of species. The soil building methods of organicagriculture nurture a complex and mostly invisible army of micro-organisms that perform a myriad of ecosystem services includingcarbon sequestration, which in turn, contributes to solving ourclimate change woes, while improving the soils’ capacity to managewater in times of abundance and drought. Organic farming fostersrecycling of on-farm nutrients and requires 30% less energy thanother production methods - largely because it does not rely onenergy-intensive synthetic inputs manufactured from fossil fuels.

Organic agriculture also provides hope for Canada’sbeleaguered farmers. By decreasing their reliance on expensive off-farm inputs and by receiving an organic premium for their products,organic farmers improve their bottom lines as they improve theenvironmental health of their farms, providing new hope for ruralcommunities.3 For more information visit: www.cog.ca

ECO LIVING

By Laura Telford, PhD, Canadian Organic Growers

Why ShopOrganic?

HDec-Jan2010 11/30/09 10:26 AM Page 36


REDUCE THE TOXIC LOAD Organic farming helps to keep harmful synthetic chemicals out of the air, water, soil and our bodies.

IMPROVE SOIL HEALTHOrganic farming improves long term soil health, thus guaranteeing that our children

and their children have access to healthy and nutritious food.

IMPROVE YOUR HEALTHOrganic food contains higher levels of nutritionally desirable compounds, such as, antioxidants andlower levels of nutritionally undesirable compounds, such as, heavy metals and pesticide residues.

PROTECT YOUR BABYInfants are exposed to hundreds of harmful chemicals starting even before they are born and the

impact of this chemical cocktail on developing nervous and reproductive systems is not yetunderstood. An organic diet can help to prevent exposure to unwanted toxins in the food system.

GUARANTEE CANADA’SFOOD SECURITY

Organic farming provides a stable income for farmers and farm communities by providing an organic price premium and by reducing farmers’ reliance on costly off farm inputs..

Without farmers, there can be no food.

PROMOTE BIODIVERSITY Organic farms have a greater abundance of life - both above and below the soil.

SLOW GLOBAL WARMING

Because it does not rely on energy-intensive inputs such as synthetic fertilizers and pesticides, organic farming uses 30% less energy than conventional agriculture. The higher levels of

organic matter in organically managed soils also means that organic farms can act as a carbon sink for atmospheric carbon.

Canadian Organic Growers’ Top Reasons to Buy Organic

HDec-Jan2010 11/30/09 10:26 AM Page 37


THE PATH TO HAPPINESS

Stress is everywhere! Home, work, school, relationships. It seems as though stress is unavoidable, and it is.Everyone experiences stress, it is a fact of being alive. What causes stress for you may not be stressful for someone

else. Sometimes stress is helpful – it can encourage you to meet a deadline or get things done. But long-termstress can increase the risk of diseases like depression, heart disease and a variety of other problems.

Stress is a normal reaction to the demands of life. But when you're unable to cope well withthe stress in your life, your mind and body often pay a heavy price. Your body is naturally

designed to experience and react to stress in a way originally meant to protect you againstperceived threats from predators and aggressors. But today's many demands may

include managing a huge workload, making ends meet, taking care of aging parents, aswell as, young children, and simply making it through the morning rush hour.

When we experience high levels of stress, our body triggers the "fight-or-flightreaction," essentially the air raid siren inside you to go on high alert. The danger to your

health occurs when stress is so frequent that this siren doesn't shut off. When you are in fight-or-flight, your brain, sets a series of events in motion prompting your adrenal glands, to work

overtime releasing a surge of hormones, including adrenaline and cortisol. Adrenaline increasesyour heart rate, elevates your blood pressure and boosts energy supplies. Cortisol increases sugars

in the bloodstream, enhances your brain's use of glucose and increases the availability ofsubstances that repair tissues. Cortisol also curbs functions that would be non-essential or

detrimental in a fight-or-flight situation. It alters immune system responses and suppresses thedigestive system, the reproductive system and growth processes. The combination of cortisol andadrenaline also effect mood, motivation and fear.

The hormones released when we experience stress were only meant to be at those levels for a shortperiod of time, long enough for us to get out of the situation. Prolonged unmanaged stress causes fight-or-flight to stay on. This puts your whole body at risk of exhaustion. It also leaves you at increased riskof numerous health problems, including heart disease, sleep problems, digestive problems, depression,obesity, and memory loss. We all have a choice. We can either give in to the stress, or we can work tomanage it and live healthier. Stress is manageable and here's how to manage it.

EXERCISEExercise can be an extremely effective stress reliever. High energy exercise

(i.e. boxing, weight training, cycling) provide an effective release for anger andfrustration that build up. Exercise also reduces cortisol and increases

endorphins, the feel good hormone that relaxes you and reduces feelings of stress.

TEATea is a unique weapon in managing stress as it is more than just the physical components

in tea that do the work. In studies, researchers found tea was able to reduce anxiety and createa feeling of calm in stressful situations. They wrote that it is not just the chemical properties oftea, but also what it means in our culture, to drink tea you have to put water in a kettle, prepare

the cup and wait for it to boil. Then you have the ritual of preparing the cup once the water hasboiled. It appears as though the whole process, in addition to the tea itself and the act of drinking the tea, all have a roll in stress reduction.

B-VITAMINSTaking in extra B-Vitamins helps to ensure that your body will have adequate amounts in store to combat stress. These vitamins are

important in stress management because one of their primary roles in the body is to keep the nervous system functioning well. Deficienciesof B-vitamins are associated with nerve problems and an increase in stress-related symptoms, such as, depression, anxiety and irritability.

FRIENDSHaving a strong, supportive network of friends is strongly correlated with lower levels of stress, increased longevity, and greater levels

of happiness. Keep close contact with supportive friends and let go of stressful ones. Let good friends in so they can celebrate the good times

Find a Stress EscapeBy Claude Gallant PhD Microbiology

HDec-Jan2010 11/30/09 10:26 AM Page 38

Why is it some of us refuse to tell our age, lie about it, areembarrassed about it, or think it’s rude to ask? Could it be becauseNorth American women as in many other cultures are valued fortheir looks and their youth, and then their looks and their youth,and then their looks and their youth?

This paradigm (something accepted as truth withoutquestion) is the cause of the problem and the only thing wrongwith this paradigm is that we women have bought into it and so,we believe that we lose our value as we age.

We have been taught since we were teachable that theprincess is always beautiful and young, all heroines are gorgeousand every female face and body in every form of media that’sworth being there is young and beautiful. Models suffer,especially those who are drop dead gorgeous. They often believethat their value is in their looks and youth and with every day thatmarches past they are losing what they are valued for.

My mother ran one of Canada’s first talent agencies, MollyPetty - Producers Services with a parade of beautiful men and

women. Miss Sweden, Miss World and every once in awhile theroom would go silent as a creature so stunning walked through thedoor and the men were just as fabulous. I was a teenager and gotto know the beautiful people and came to understand how fearfulsome of the women were. So, where does this leave the rest of us?Often, it leaves us fearful of aging, desperately doing anythingand everything we can to stay young and lying about our age.

If we didn’t care about what other people thought we couldescape, but this paradigm of value based on our looks and ouryouth is so deeply ingrained in our society that many fabulouswomen of all ages hate what they see in the mirror.

The solution, create a new paradigm for yourself. Realizethat beauty is timeless and ageless and that beauty, real beautycomes from the soul not the outside. Every woman reading this isthe personification of one ideal of beauty, every single one of us.Being able to look in the mirror and see that truth, allows you tosee the beauty in others.3

Dini Petty- January 15, 1945

Remembering, Age is Just a NumberBy Dini Petty

with you (making the good times better) and support you in the badtimes (lessening the bad).

SLEEPGood sound sleep is essential for stress management.

Productive sleep, the deep sleep where we actually dream and relax,is the time when our body relaxes and recharges. It is during deepsleep when our body can shut off fight-or-flight and allow ourhormones to reset to healthy levels.

RELAXATIONRelaxation itself induce relaxation of your muscles and lowers

your blood pressure and pulse rate. This creates a state of increasedemotional calmness. It is the direct opposite of stress. Somerelaxation techniques, such as, meditation, deep breathing andprogressive muscle relaxation can be self-taught. Though they are

simple in theory they take time and patience to master but are wellworth the effort.

ELEUTHERO (SIBERIAN GINSENG)Eleuthero is one of a class of herbs called adaptogens. These

will help your body achieve balance and help strengthen the body'ssystems for handling stress. By using eleuthero you are teachingyour body to handle stress better.

Make your mental and physical well being a priority. Simplifyyour schedule and eliminate what's not important so that you havetime for what is most important: yourself. Remember: only you canrestore some balance to your lifestyle. Start enjoying your life.3

Claude Gallant holds a Ph.D. in Microbiology from the University of

Calgary. She also has post-doctoral training in Molecular Biology and Bacterial Pathogenesis.

HDec-Jan2010 11/30/09 10:26 AM Page 39


FIT FOR LIFE

www.kamicanada.ca

Distributed in Ontario by CLM HealthDistributed in Ontario by CLM Health905-828-8004905-828-8004

ENZYMES

EnhanceEnhancedigestion anddigestion and

nutrientnutrientabsorptionabsorption

Kami Enzymes areKami Enzymes aredigestive aids to maximizedigestive aids to maximize

the bioavailabilitythe bioavailabilityof nutrients in foodof nutrients in food

consumed and can helpconsumed and can helpwith indigestion andwith indigestion and

sluggishness, bloatingsluggishness, bloatingand gas after eating.and gas after eating.

MEDIUMn Start on all fours with your weight evenly distributed.n Without collapsing the arms, extend the left leg directly backward to form a

straight line from heel to knee to bottom to shoulder and hold for 5 seconds.n Return to the start position and change legs.

Repeat 20 times

EASYn Lie face down; draw the navel toward the back and tense the legs and bottom.n Bend the left leg at the knee to 90º, raising the left thigh off the floor while

keeping the hips in contact with the floor and hold for 5 seconds.n Return to the start position and change legs.

Repeat 20 times

5-minute workouts Glute LiftsGlutes, abs and thighs

HDec-Jan2010 11/30/09 10:23 AM Page 40


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72 FIT in 5

Job no: 77138-3 Title: Get Fit Not Fat_Batxh 2 Client: (KC)_9043-3Scn: #175 Size: 189(w)234(h)mm Co: M7 (All To Spot)(Coagl)Dept: DTP D/O: 21.02.08

1st

medium

• Start on all fours with your weight evenly distributed• Without collapsing the arms, extend the left leg directly backward to form a straight line

from heel to knee to bottom to shoulder and hold for 5 seconds• Return to the start position and change legs Repeat 20 times

hard

• Start on all fours with your weight evenly distributed• Without collapsing the arms, lift the left leg directly upward (imagine your toes are being pulled by a string straight up to the ceiling) and hold for 5 seconds• Return to the start position and change legsRepeat 20 times

5-minute workouts

easy

• Lie face down; draw the navel toward the back and tense the legs and bottom• Bend the left leg at the knee to 90º, raising the left thigh off the fl oor while keeping the

hips in contact with the fl oor and hold for 5 seconds• Return to the start position and change legs Repeat 20 times

Glute lift Glutes, abs and thighs

72 FIT in 5

Job no: 77138-3 Title: Get Fit Not Fat_Batxh 2 Client: (KC)_9043-3Scn: #175 Size: 189(w)234(h)mm Co: M7 (All To Spot)(Coagl)Dept: DTP D/O: 21.02.08

1st

medium

• Start on all fours with your weight evenly distributed• Without collapsing the arms, extend the left leg directly backward to form a straight line

from heel to knee to bottom to shoulder and hold for 5 seconds• Return to the start position and change legs Repeat 20 times

hard

• Start on all fours with your weight evenly distributed• Without collapsing the arms, lift the left leg directly upward (imagine your toes are being pulled by a string straight up to the ceiling) and hold for 5 seconds• Return to the start position and change legsRepeat 20 times

5-minute workouts

easy

• Lie face down; draw the navel toward the back and tense the legs and bottom• Bend the left leg at the knee to 90º, raising the left thigh off the fl oor while keeping the

hips in contact with the fl oor and hold for 5 seconds• Return to the start position and change legs Repeat 20 times

Glute lift Glutes, abs and thighs

HARDn Start on all fours with your weight evenly distributed.n Without collapsing the arms, lift the left leg directly

upward (imagine your toes are being pulled by a stringstraight up to the ceiling) and hold for 5 seconds.

n Return to the start position and change legs.

Repeat 20 times

From “Fit in 5” by Greg Whyte.Copyright © 2008 by Human KineticsPublishers, Inc. Excerpted by permission of Human Kinetics,Champaign, IL. Available to order from Human Kinetics Canada at:www.HumanKinetics.com or by calling 1-800-465-7301.

Greg Whyte is the UK’s leading sportscientist and a former Olympicpentathlete. A past director of researchfor the Olympic Medical Institute anddirector of science and research for theEnglish Institute of Sport, he is nowprofessor of sport and exercise scienceat Liverpool John Moores University.Whyte has also worked as a consultantphysiologist for Premiership footballteams, formula one racers, and theGreat Britain Olympic teams. He holdsa PhD in cardiovascular physiology, anMSc in human performance, and a BScin sport science. He is an Ironmanathlete and has competed in otherultraendurance events, such as, the RaceAcross America and swimming theEnglish Channel.

HDec-Jan2010 11/30/09 10:23 AM Page 41


Making natural handmade soap can be fun and exciting. It canbe made using simple ingredients that you can buy at the grocerystore such as coconut oil, olive oil and palm oil. Another ingredientthat you must have is lye or sodium hydroxide. This caustic soda canbe found at your hardware store.

Because you will be working with lye, safety precautions mustbe taken. Make sure you have safety goggles, rubber gloves (latex orchemical) and a dust mask to help with lye fumes.

SUPPLIES NEEDED TO MAKE SOAPn Stainless steel pot (do not use cast iron, aluminum or ceramic)nWater pitcher for your lyen Stainless steel or heavy duty plastic spoon with long handlen Small mold, such as, a plastic tray lined with freezer papern Scalen Candy Thermometer (optional)

GETTING STARTEDA very simple recipe that makes lots of bubbles is one that uses

100% coconut oil. In your water pitcher, pour your water. Verycarefully, pour in your lye and stir being very careful not splash anyof the lye water on you. Should that happen, rinse off quickly andneutralize with vinegar. Never pour water into lye. Stir until lye isdissolved. Place in a very well ventilated area as there will be lyefumes from the heat until it cools down.

In your stainless steel pot, melt your coconut oil until it is clearor completely melted. Once your lye water and oils are about thesame temperature (90 degrees or cooler), carefully pour your lyewater into your oil pot in a steady stream. Stir in one direction withyour spoon until your oil has come to a “trace” or looks like the oilis leaving trails when you stir. This can take up to 20 minutes. Onceyour oils are coming to trace, you can then add your essential oil.Mix well and then pour them into your mold. Cover with saran wrapand a towel to keep warm.

Making soap with coconut oil hardens quickly. After a fewhours, you will want to unmold your soap and cut into bars with anon serrated knife. If you wait too long, the coconut oil will hardentoo much to cut. Set your bars in a ventilated area where they will beallowed to cure for at least 4 weeks to allow the water to evaporateout of them. A note when using other oils, you will want to keep themixture in the mold for at least 24 hours before cutting. Coconut oilis one of the few that sets up very quickly.

By Nikie Brown

COCONUT OIL SOAP225 ml water104 grams lye - sodium hydroxide600 grams coconut oil15 grams lavendar essential oil (optional)

MAKE-IT NATURAL

Holiday GiftSoaps

HDec-Jan2010 11/30/09 10:23 AM Page 42

You have now made soap! There are many recipes you cantry and create on your own. You will always want to use a lyecalculator when creating recipes available on the internet and thereare a variety of molds that can be purchased to use as well. Take asoap making course or a good place on the internet with informationabout soap making is www.millersoap.com. Have fun.3

Nikie Brown is the owner and Savonier of After The Rayne HandmadeSoaps. She has been creating her original, wonderful luxuries since 1998Visit: www.aftertherayne.com.

Olive Oil – Castile Soap

225 ml water600 grams Olive Oil78 grams Lye - Sodium Hydroxide15 grams Lavendar Essential Oil (optional)

Simple Basic Soap Recipe

225 ml water143 grams coconut oil286 grams olive oil171 grams palm oil85 grams lye - sodium hydroxide15 grams lavendar essential oil (optional)


HDec-Jan2010 11/30/09 10:24 AM Page 43


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HDec-Jan2010 11/30/09 10:24 AM Page 45


Psoriasis is a chronic skin disease characterized by red, scalyand often itchy patches of skin. It often affects the scalp, elbows andknees, and in severe cases, the whole body. In normal skin, theepidermal cell goes from creation to shedding in about 28 days.Psoriatic cells complete the process in 3 or 4 days. This causes buildup and plaque formations.

Eczema (or dermatitis) is an inflammation of the skin, and ischaracterized by redness, swelling, crusting, scaling and itching.Eczema also affects certain areas of the body or in severe cases, thewhole body. Eczema is very common in children and can be difficultto treat as children cannot resist the urge to itch, and parents worryabout the side effects of topical steroids. If not well managed,eczema and psoriasis can lead to other health problems. In a reporton the Psycho-Social Impacts of psoriasis, The National PsoriasisFoundation claimed, “Scientific studies have identified linksbetween psoriasis and depression.”

WHAT CAUSES THESE CONDITIONS?No one is certain what causes psoriasis or eczema. We do know

that some people are genetically pre-disposed to these conditions.Clinical studies point to a variety of causative factors ranging fromdiet, physical and emotional stress, and even nervous shock.Common triggers include: infective diseases, excessive cholesterol,physiological and emotional stress, alcohol, drugs, certain foods andsmoking. Between 2-4% of the world’s population suffer from

psoriasis and between 3-9%suffer from varying degrees ofeczema. That means about 3-4 millionCanadians are living with these conditions.

MEDICAL MANAGEMENT Though psoriasis and eczema are different conditions, there are

similarities in medical treatments. Medical treatment tends to relyon a combination of controlled ultraviolet light exposure, lotionscontaining tar derivatives, and steroid creams. Oral steroids andcytotoxic drug therapy may be needed for severe cases.

NEW, EFFECTIVE NATURAL ALTERNATIVESResearchers believe that Mahonia aquifolium offers one of the

most promising, natural and effective natural treatments forpsoriasis sufferers to date. Mahonia aquifolium contains alkaloidsthat contain strong antifungal, anti-bacterial, and anti-prolifererativeagents, (berberin, protoberberine, berbamine and oxycanthine).Mahonia aquifolium also inhibits keratinocyte (abnormal skin cell)growth and alleviates inflammation. These properties indicate thatMahonia aquifolium extract should be a key component inmanaging a variety of skin disorders (ex: psoriasis, dermatitis,eczema, fungal conditions). Tests by American and Canadianresearchers have revealed that Mahonia aquifolium is a powerfulherbal antifungal agent. Scientists at the National Cancer Institute,

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Itching toGet Rid ofEczema?

HDec-Jan2010 11/30/09 10:24 AM Page 46


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NIH, Bethesda, USA have demonstrated that Mahonia aquifoliuminhibits lipoxygenase and lipid hydroperoxide. This effect may be anexplanation as to why it is beneficial for psoriasis sufferers.

Mahonia aquifolium a member of the barberry family(Berberidaceae) is an evergreen shrub resembling holly. It growsabout 2 metres with yellow buds which develop into edible (butbitter) blue colored berries resembling grapes.

HAS IT BEEN TESTED?The first clinical study of Mahonia aquifolium used for the

treatment of psoriasis was reported in 1992. In a multicentre,randomized, double-blind study involving 93 patients with mild tomoderately severe psoriasis, topical application of Mahoniaaquifolium ointment was compared with oral treatment of Mahoniaaquifolium. At the end of the treatment, significant improvement hadoccurred in more than 70% of patients in both groups.

Following the success of the original study, an open, prospectivemulti-centre trial in 89 dermatological practices throughout Germanywas undertaken involving 433 patients with sub acute and chronicforms of psoriasis. Patients were treated with Mahonia aquifoliumointment for up to twelve weeks. Of 433 patients, 375 continued withthe treatment for a year as planned, or dropped out of the study earlybecause they had experienced a complete clearing of the skin.Dermatologists reported that symptoms ‘improved’ or ‘disappeared’in 81.1% of the patients. The tolerability of Mahonia aquifoliumointment was evaluated as ‘good’ or ‘very good’ by 82.4% ofpatients, which indicates that it is gentle to the skin. Success of thetreatment also showed a positive improvement in quality of life.

Mahonia aquifolium is considered to be completely safe with noapparent adverse side effects observed in any tests to date. Overall,researchers went on to recommend that this new herbal extractshould find a place in the available treatments for psoriasissufferers.3

Blanche Rozario has a bachelor’s degree in pharmacy from theUniversity of Bombay and is a qualified pharmacist in Ontario. She hasstudied pharmacognosy and is a strong proponent of natural medicine andlifestyle changes to manage health. Blanche has been a practicing communitypharmacist in Ontario for over 20 years. Mahonia Aquifolium has not beencommercially available in North America, but is now made available in 2forms (cream & ointment) called: PsoEcze Care. For more information visit:www.goapharma.com.

References:1) Gessner O, Orzechowski G. Gift und Arzneipflanzen von Mitteleuropa. Winter:Heidelberg, 19742) Mezger J. Gesichtete Homoeopathische Arzneimittellehre Band. Haug-Verlag:Heidelberg. 19643) Muller K.; Ziereis K.; Gawlik I. Institut für Pharmazie, Universität Regensburg,Universitätsstr. 31, D-93040 Germany Planta Med. (Germany), 19954) McCutcheon A.R.; Ellis S.M.; Hancock R.E.W.; Towers G.H.N. Antifungal screening ofmedicinal plants of British Columbian native peoples Department of Botany, University ofBritish Columbia, 3515-6270 University, Vancouver, BC V6T 1ZA Canada J.Ethnopharmacol. (Ireland), 19945) Misik V.; Bezakova L.; Malekova L.; Kostalova D. Lipoxygenase inhibition andantioxidant properties of protoberberine and aporphine alkaloids isolated from Mahoniaaquifolium. Planta Medica (Germany), 19956) Muller K, Ziereis K. The Antipsoriatic Mahonia aquifolium and its Active Constituents;Pro- and Antioxidant Properties and inhibition of 5-Lipooxygenase. Planta Med 60(1994) 7) Wiesenauer M. Mahonia aquifolium – Salbe bei Psoriasis vulgaris. Z Allg Med (1992) 8) Gieler U.; Von der Weth A.; Heger M. Mahonia aquifolium – A new type of topicaltreatment for psoriasis. Journal of Dermatological Treatment (United Kingdom), 1995

HDec-Jan2010 11/30/09 10:24 AM Page 47


When resting, doyou have unpleasanttwitching or tingling

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Introducing an all natural productcalled Restless Legs Support. Itcontains natural herbs and fastabsorbing minerals that will allowyour legs to fully relax at the endof the day.

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Restless leg syndrome; many have heardof this condition, but few know exactly whatit is and how debilitating the syndrome canbe. Once thought of as just a nervouscompulsion or psychiatric problem, evidenceshows that restless leg syndrome (RLS) is aneurological disorder that can be successfullycombated.

The term initially coined by Swedishneurologist Karl A. Ekbom, RLS can becharacterized by kicking, rolling and tossingin bed, to an inability to relax the legs at night.Those affected use such words as creeping,itching, pulling and tugging to describe thesensation. Symptoms can be so severe as tointerfere with sleep, cause discomfort whilewalking and a general worsening duringinactivity.

Although a number of theories on thecause of RLS exist, researchers haveconcluded that RLS is not caused by a lack ofcirculation or extended periods of standing aspreviously thought. What seems to be at thecenter of this syndrome can be a geneticcomponent along with abnormalities incertain parts of the brain which controlmuscle movements known as the subcorticaldopamine pathways.

However, more and more magnesiumdeficiency seems to be a key player in the

severity and manageability of RLS. Anessential element of the nervous andmusculoskeletal system, magnesium isreceiving more focus as the mineral that notonly is critical for bone matrix but is a keyelement for peaceful sleep, heart health,warding off depression, as well as, relievingRLS. Surprisingly, magnesium deficiency isvery prevalent in our world today; this can betraced back to a depletion of the element inour food supply chain to the use ofpharmaceutical medicines, which hinder theabsorption of this critical element.

What is important to remember aboutmanaging RLS with magnesium is that onlyhigh-grade magnesium which is not bound tocalcium will be truly effective. Often, thenutrients we ingest cannot infer their benefitsif absorption is not optimal. In the case ofminerals, kelp can be quite effective in aidingabsorption hence, magnesium paired withkelp is helpful for RLS sufferers.

Along with magnesium, white willowbark which is a potent pain-relieving herb canalso be quite helpful in managing thediscomfort of RLS. White willow bark is aknown alternative to pharmaceutical painrelievers that in combination with magnesiumcan greatly improve the symptoms of RLS.

Two other nutrients that have been found

HDec-Jan2010 11/30/09 10:24 AM Page 48


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to be helpful for RLS are licorice, which is a source of absorbablemagnesium and peppermint which has unique muscle-relaxingproperties.

More often, RLS is an uncomfortable and overlooked conditionbut those who suffer from this disease know all too well that manyaspects of one’s life are affected, namely restful sleep and limbcontrol. Although pharmaceuticals promise to control RLS, they can

often come with the price of side effects. High-grade magnesiumalong with factors that help absorption and aid pain relief areincreasingly used with success for RLS.3

Priyanka Sutradhar-Gupta ND is a practicing Naturopathic physician inToronto who focuses on family health and wellness along with painmanagement through acupuncture. For more information on restless legsupport products, call 1-877-263-7330 or visit rls-h.com.

HDec-Jan2010 11/30/09 10:24 AM Page 49


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From the landmark book Grow Young withHGH comes the most powerful, over-the-counter health supplement in the history ofman. Human growth hormone was firstdiscovered in 1920 and has long been thoughtby the medical community to be necessaryonly to stimulate the body to full adult sizeand therefore unnecessary past the age of 20.Recent studies, however, have overturned thisnotion completely, discovering instead that thenatural decline of Human Growth Hormone(HGH), from ages 21 to 61 (the average age atwhich there is only a trace left in the body)and is the reason why the body ages and failsto regenerate itself to its 25 year-oldbiological age.Like a picked flower cut from the source, wegradually wilt physically and mentally andbecome vulnerable to a host of degenerativediseases, that we simply weren’t susceptibleto in our early adult years.Modern medical science now regards aging asa disease that is treatable and preventableand that “aging”, the disease, isactually a compilation of variousdiseases and pathologies, like a risein blood glucose and pressure todiabetes, skin wrinkling and so on.

There is a receptor site in almost every cellin the human body for HGH, so itsregenerative and healing effects are verycomprehensive.Growth Hormone first synthesized in 1985under the Reagan Orphan drug act, to treatdwarfism, was quickly recognized to stopaging in its tracks and reverse it to aremarkable degree. Since then, only thelucky and the rich have had access to it atthe cost of $10,000 US per year.The next big breakthrough was to come in1997 when a group of doctors and scientists,developed an all-natural source product whichwould cause your own natural HGH to bereleased again and do all the remarkablethings it did for you in your 20’s. Nowavailable to every adult for about theprice of a coffee and donut a day.

The new HGH releasers are winning convertsfrom the synthetic HGH users as well, sinceGHR is just as effective (for anti-aging) isoral instead of self-injectable and is veryaffordable.GHR is a natural releaser, has no known sideeffects, unlike the synthetic version and has noknown drug interactions.Progressive doctors admit that this is thedirection medicine is going, to get the body toheal itself instead of employing drugs.GHR is truly a revolutionary paradigm shift inmedicine and, like any modern leapfrogadvance, many others will be left in the dustholding their limited, or useless drugs andremedies.It is now thought that HGH is so comprehen-sive in its healing and regenerative powersthat it is today, where the computer industrywas twenty years ago, that it will displace somany prescription and non-prescription drugsand health remedies that it is staggering tothink of.The president of BIE Health Products, statedin a recent interview,“I’ve been waiting forthese products since the 70’s”. We knew theywould come, if only we could stay healthyand live long enough to see them! If you wantto stay on top of your game, physically andmentally as you age, this product is a boon,especially for the highly skilled professionalswho have made large investments in theireducation, and experience. Also with the stateof the health care system in Canada whichappears to be going into serious decline, it’smore important than ever to take pro-activesteps to safeguard your health. Continued useof GHR will make a radical difference in yourhealth. HGH is particularly helpful to theelderly who, given a choice, would rather stayindependent in their own home, strong, healthyand alert enough to manage their own affairs,exercise and stay involved in their communi-ties. Frank, age 85, walks two miles a day, plays golf, belongs to a dance club for seniors, had a girl friend again and doesn’t need Viagara, passed his drivers test and is hardly ever home when we call - GHR delivers.

www.biehealth.caBIE Health Products

#3-154,3350 Fairview Street,Burlington, ON, L7N 3L5

fotcudorPA htlaeHlabolG stcudorP

HGH is known to relieve symptoms of Asthma, Angina, Chronic Fatigue, Constipation, Lower back pain and Sciatica, Cataracts and Macular Degeneration, Menopause, Fibromyalgia, Regular and Diabetic Neuropathy, Hepatitis, helps Kidney Dialysis and Heart and Stroke recovery.

For more information or to order call 1-877-849-4777

www.biehealth.ca©copyright 2000

GHR is available now, justin time for the aging BabyBoomers and everyone elsefrom age 30 to 90 whodoesn’t want to age butwould rather stay young,beautiful and healthy all ofthe time.

in the blood at the same levels HGH existedin the blood when we were 25 years old.

All of these aging symptoms can bestopped and rolled back bymaintaining Growth Hormone levels

HDec-Jan2010 11/30/09 10:24 AM Page 52


New! DoctorRecommended The Reverse Aging Miracle

1-877-849-4777

Grow Young with HGH Choose Life Choose Life

Grow Young with HGHAdvertisement

• Improved sleep & emotional stability• Increased energy & exercise endurance• Loss of body fat • Increased bone density• Improved memory & mental alertness• Increased muscle strength & size• Reverse baldness & color restored• Regenerates Immune System

• Strengthened heart muscle• Controlled cholesterol• Normalizes blood pressure• Controlled mood swings• Wrinkle disappearance• Reverse many degenerative disease symptoms• Heightened five senses awareness• Increased skin thickness & texture

This program will make a radical difference in your health,appearance and outlook. In fact we are so confident of the

difference GHR can make in your life we offer a 100%refund on unopened containers.

All NaturalFormula

RELEASE YOUR OWN GROWTH HORMONE AND ENJOY:

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GHR

From the landmark book Grow Young withHGH comes the most powerful, over-the-counter health supplement in the history ofman. Human growth hormone was firstdiscovered in 1920 and has long been thoughtby the medical community to be necessaryonly to stimulate the body to full adult sizeand therefore unnecessary past the age of 20.Recent studies, however, have overturned thisnotion completely, discovering instead that thenatural decline of Human Growth Hormone(HGH), from ages 21 to 61 (the average age atwhich there is only a trace left in the body)and is the reason why the body ages and failsto regenerate itself to its 25 year-oldbiological age.Like a picked flower cut from the source, wegradually wilt physically and mentally andbecome vulnerable to a host of degenerativediseases, that we simply weren’t susceptibleto in our early adult years.Modern medical science now regards aging asa disease that is treatable and preventableand that “aging”, the disease, isactually a compilation of variousdiseases and pathologies, like a risein blood glucose and pressure todiabetes, skin wrinkling and so on.

There is a receptor site in almost every cellin the human body for HGH, so itsregenerative and healing effects are verycomprehensive.Growth Hormone first synthesized in 1985under the Reagan Orphan drug act, to treatdwarfism, was quickly recognized to stopaging in its tracks and reverse it to aremarkable degree. Since then, only thelucky and the rich have had access to it atthe cost of $10,000 US per year.The next big breakthrough was to come in1997 when a group of doctors and scientists,developed an all-natural source product whichwould cause your own natural HGH to bereleased again and do all the remarkablethings it did for you in your 20’s. Nowavailable to every adult for about theprice of a coffee and donut a day.

The new HGH releasers are winning convertsfrom the synthetic HGH users as well, sinceGHR is just as effective (for anti-aging) isoral instead of self-injectable and is veryaffordable.GHR is a natural releaser, has no known sideeffects, unlike the synthetic version and has noknown drug interactions.Progressive doctors admit that this is thedirection medicine is going, to get the body toheal itself instead of employing drugs.GHR is truly a revolutionary paradigm shift inmedicine and, like any modern leapfrogadvance, many others will be left in the dustholding their limited, or useless drugs andremedies.It is now thought that HGH is so comprehen-sive in its healing and regenerative powersthat it is today, where the computer industrywas twenty years ago, that it will displace somany prescription and non-prescription drugsand health remedies that it is staggering tothink of.The president of BIE Health Products, statedin a recent interview,“I’ve been waiting forthese products since the 70’s”. We knew theywould come, if only we could stay healthyand live long enough to see them! If you wantto stay on top of your game, physically andmentally as you age, this product is a boon,especially for the highly skilled professionalswho have made large investments in theireducation, and experience. Also with the stateof the health care system in Canada whichappears to be going into serious decline, it’smore important than ever to take pro-activesteps to safeguard your health. Continued useof GHR will make a radical difference in yourhealth. HGH is particularly helpful to theelderly who, given a choice, would rather stayindependent in their own home, strong, healthyand alert enough to manage their own affairs,exercise and stay involved in their communi-ties. Frank, age 85, walks two miles a day, plays golf, belongs to a dance club for seniors, had a girl friend again and doesn’t need Viagara, passed his drivers test and is hardly ever home when we call - GHR delivers.

www.biehealth.caBIE Health Products

#3-154,3350 Fairview Street,Burlington, ON, L7N 3L5

fotcudorPA htlaeHlabolG stcudorP

HGH is known to relieve symptoms of Asthma, Angina, Chronic Fatigue, Constipation, Lower back pain and Sciatica, Cataracts and Macular Degeneration, Menopause, Fibromyalgia, Regular and Diabetic Neuropathy, Hepatitis, helps Kidney Dialysis and Heart and Stroke recovery.

For more information or to order call 1-877-849-4777

www.biehealth.ca©copyright 2000

GHR is available now, justin time for the aging BabyBoomers and everyone elsefrom age 30 to 90 whodoesn’t want to age butwould rather stay young,beautiful and healthy all ofthe time.

in the blood at the same levels HGH existedin the blood when we were 25 years old.

All of these aging symptoms can bestopped and rolled back bymaintaining Growth Hormone levels

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Documents

Healthy Directions Dec/Jan 2010