Healthy Directions February-March BC 2013

QUINOALASAGNA

JUICINGFAVOURITES

ECO CHICGIFT IDEAS

February/March 2013 FREE!

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MEDITATIONMADE EASY

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HEALTHYDIRECTIONS

Heart Health

Ways to FindInner Love

Enrich and Empower Your Life!

&Herbsfor

Food The Best

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HDFeb/MarchBritishColumbia2013_HealthyDirectionsTemplate 13-01-21 5:39 PM Page 1

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HEALTHY DIRECTIONS February/March 2013 5

HEART HEALTHEvery Beat Counts

8 CARDIOVASCULAR HEALTHTaking Heart Protective Actions

21 STRESS MANAGEMENTExercise for Stress Relief

22 FINDING INNER LOVEBe Your Own Valentine

26 MEDITATION MADE EASYFinding Inner Sanctuary

DETOXIFICATIONCleansing for Better Health

14 THE JUICE DETOX Delicious and Energizing

25 FIT FOR LIFE Detox Tips for Weight-Loss

ECO LIVINGGreen Lifestyle Tips

24 ECO CHICThe Hottest New Eco Products

32 IS YOUR FISH OIL “GREEN”?Consider DHA Rich Calamari

FEBRUARY/MARCH 2013

HEALTHYDIRECTIONS

In This Issue:

6 EDITOR’S NOTE7 OUR CONTRIBUTORS20 HOT OFF THE SHELF31 NATUROPATH LISTING GUIDE33 COURSES GUIDE33 CLASSIFIEDS

14

26

FOOD PASSIONSIgniting the Senses

10 QUINOA REVOLUTION

Quinoa Lasagna

Lemongrass, Sweet Potato Quinoa & Coconut Stew

15 GET FRESH WITH JUICE

Green Goddess

Orange Star

Pom Pom

NATUROPATHYA Natural & Scientif ic Approach

30 NATUROPATHY 101 FOR BRITISH COLUMBIANSPrimary Caregivers with a Natural Approach

HEALTHY STARTSJoin the Journey to Better Health

12 DIABETES MANAGEMENTKnow the Silent Symptoms

18 COLOSTRUM IS LIQUID GOLDThe Immune System Download

34 FOOD FOR THOUGHT Powerful, Super Sprouted Seeds

16

34


Stress management is key to reducing the risk of heart disease. While we don’talways have control over life’s big and little stressors, you can learn to control your

reaction to them and help the body and mind become more resilientto their effects.

Stress causes the release of adrenaline and cortisol into thebody by increasing blood pressure. Through the daily courseof flight, fight and sit tight, we try our best to cope. Here’sthe catch, not all coping attempts help and in fact many

actually further increase the risk of cardiovasculardiseases and depression, such as expressing or

repressing anger, smoking, drinking excessiveamounts of alcohol or over-eating.

So, how do we initiate change for ourselves andstart the life-long path to better heart health?

Literally, by taking one step at a time. Regularexercise 30 minutes most days of the week is the

golden rule. Exercise pumps up feel goodendorphins, acts as meditation in motion, releasesanger, improves the mood and helps with weight

management. Going to the gym, taking a fitness class,gardening, walking, swimming, dancing with

grandchildren and even housework counts towards thedaily goal. Take a few more steps with some of our

contributors this issue as they share researched ideas on how tofurther improve heart health and create more self-love.

Yours in health and happiness,

Charleen Wyman, BA Journalism, BA EnglishEditor, Healthy Directions

[email protected]

EDITOR’S NOTE

Healthy Directions is dedicated to offering inspiring health and lifestyle information to enrich

and empower your life.

February/March 2013Vol. 1 No. 2

EditorCharleen Wyman

[email protected]

Advertising Sales:Jon Cousins

1-877-276-1849 [email protected]

Check out our website:www.HealthyDirections.ca

Become a fan on Facebook for updates on coupons, contests, green flyers, free samples,

store events, specials and more:

Look us up at: Healthy Directions Magazine

Editorial:Written contributions and photos are welcome.

However, all content is subject to editorial review.

HEALTHYDIRECTIONS

Healthy Directions is an independent journal produced by Cousins Publishing, six times a year inCanada. All content is copyrighted by Cousins Publishing. ISSN 1488-6308 Impo r t a n t : Always seek the opinion of your medical or naturopathic doctor before starting any

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

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

6 HEALTHY DIRECTIONS February/March 2013

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Healthy Directions

Magazine

BRITISH COLUMBIA EDITION

ContributorsNicola Kempinska, BKin, BA, ND,

Patricia Greeen & Carolyn Hemming,Sarah Holvik, B.Sc. Nutritional Science,

Susan Janssens, BSc, ND,Ellen Simone, ND, Pat Crocker,Allison Tannis, BSc, MSc, RHN,

Sarah Holvik, B.Sc. Nutritional Science,Todd Patkin,

Don Gauvreau, MSc., CSCS,Stephan Bodian,

David Scotten, ND, MA Ed,Lorna Vanderhaeghe, MS and Renita Rietz


OUR CONTRIBUTORS

n icola Kempinska, BKin, BA, ND is a licensedNaturopathic Doctor located in Burlington, Ontario. Nicolapractices family medicine, with a special interest in Anti-Aging & Longevity Medicine, Women’s Health, and PainManagement. Her aim is to help each patient achievemaximal health and the highest quality of life, usingevidence-based, individualized medical programs andtreatments. To book an appointment call Cedar SpringsMedical Centre in Burlington at: (905) 333-9799.

Lorna Vanderhaeghe, MS is Canada's leading women'shealth expert and has been researching nutritionalmedicine for over 30 years. With degrees in nutrition andbiochemistry, she is the author of eleven books including ASmart Woman’s Guide to Hormones and A Smart Woman’s

Guide to Weight Loss. Her website: www.hormonehelp.comhas over 4,000 pages of helpful nutrition information.

patricia Green and Carolyn Hemming,bestselling authors of Quinoa 365: The

Everyday Superfood, are sisters and areboth passionate about healthy living.Patricia is a physically active mother oftwo, while Carolyn is also busy balancingfamily, career, and fitness goals. Bothavidly explore the use of superfoods andnew meal ideas.

a llison t annis, BSc MSc RHN is a nutritional scientist,consultant and author. She is the author of four books,including The 100 Healthiest Foods to Eat During

Pregnancy. Allison is frequently featured as a nutritionexpert in magazines, on television and radio programs. Formore visit: http://allisontannis.com

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Stephan Bodian is an author, a spiritual teacher, a licensedpsychotherapist and an expert in meditation and stress relief.His book Meditation For Dummies, now in its 3rd edition, hassold more than a quarter of a million copies worldwide.Drawing on more than a decade of experience as a ZenBuddhist monk and teacher, Stephan is a passionate andarticulate exponent of the practice of mindfulness for reducingstress, improving health, and enhancing overall well-being.


February is the Canadian Heart & Stroke Foundation’s‘Heart month’; the perfect time to discuss how to effectivelyprotect your heart using a variety of beneficial foods andsupplements.

DID YOU KNOW?• Your heart weighs between 7-15 ounces

and is about the size of your fist• During the average lifetime, the human heart

will beat over 2.5 billion times!• t he average heart beats around 100,00 times a day

We know how important our heart is, but at times maytake its function for granted. The heart works tirelessly toprovide all of our vital organs with blood and oxygen, so thatwe can function from day to day. Our heart is a muscle thatgets energy from oxygen and nutrients in the blood. We wantto keep our heart muscle strong, and you can help protect it byadding a variety of beneficial natural foods and supplementsto your regimen.

HEART HEALTHY FOODS ARE KEY TOOPTIMIZING HEART FUNCTION ANDPREVENTING HEART DISEASE

Adopting a Mediterranean-style of eating has beenshown to reduce the risk of heart disease. A recent analysis ofmore than 1.5 million healthy adults showing that following aMediterranean diet was associated with a reduced risk ofoverall and cardiovascular mortality, a reduced incidence incancer and cancer mortality, and a reduced incidence ofParkinson’s and Alzheimer’s diseases. This diet has beenassociated with a lower level of low-density lipoprotein (akaLDL or “bad”) cholesterol that’s more likely to build up inyour arteries.

By Nicola Kempinska, BKin, BA, ND

KEY COMPONENTS OF THE MEDITERRANEAN DIET

HEART HEALTH Protective Actions for

Heart Health

• Eating primarily plant-based foods – fruits, vegetables, whole grains, legumes, nuts (in moderation – about a handful a day; avoid candied, roasted, or heavily salted)

• Replacing butter with healthy fats such as olive oil & canola oil

• Using herbs & spices instead of salt to flavour food

• Limiting red meat to no more than a few times a month

• Eating fish and poultry at least twice a week

• Drinking red wine in moderation (optional)

• Plenty of exercise



In addition, I recommend emphasizinggluten-free whole grains in your diet, includingquinoa, brown rice, amaranth, millet, oatmeal andbuckwheat.

Individual foods have also been shown tohave very positive effects on heart health.Oatmeal contains soluble fibre, which reducesyour LDL (“bad”) cholesterol. Soluble fibre canalso be found in kidney beans, apples, pears,barley, and prunes.

Salmon, a food high in omega-3, is alsoheart-protective, and can reduce blood pressureand decrease your risk of developing blood clots.Omega-3 has been shown to reduce cardiac andall-cause mortality. Aim to choose wild salmonover farmed fish.

Supplementing with fish oil is a concentratedway of getting your omega-3 fatty acids, as anadjunct or alternative to eating fish. Good qualityfish oil will independently test for heavy metals,and ideally uses small fish, such as anchovies &sardines.

Avocados have been shown to lower bloodcholesterol levels, as well as reduce certain fatslinked to diabetes. Avocados are also thought todirectly provide antioxidant benefit tomitochondria (the powerhouse of every cell)directly, a feat that not all antioxidants from fruitsand vegetables can do. Mitochondria are highlyconcentrated in muscle tissue, including the heart,and the integrity of these organelles within thecell is of very high importance!

Olive oil is full of monounsaturated fats(MUFA’s) that work synergistically with essentialfatty acids to enhance the health of cells and helplower LDL cholesterol, reducing heart diseaserisk. Choose an extra virgin variety, as this is leastprocessed. Olive oil consumption has beenassociated with a 44% reduction in risk of dyingfrom heart disease.

Green tea has been renowned for many yearsas a beverage that promotes health and wellbeing.Green tea contains a potent antioxidant known asepigallocatechin gallate (EGCG) that has shownbenefits on cardiovascular and metabolic markers,preventing the thickening of artery walls. Greentea has been shown to decrease body fat mass,systolic blood pressure, and LDL cholesterol. Aimfor 5-6 cups of organic green tea a day, or consultyour naturopathic doctor for the best EGCGsupplement alternative for you.

SUPPLEMENTS FOR HEART HEALTHIn addition to taking a whole foods approach

to heart health, other key supplements can helpreduce the risk of heart-related issues.

Co-enzyme Q10 (CoQ10) is an antioxidant

used in the mitochondria and is highly concentratedin the heart. Supplementing with this nutrient isshown to benefit those who suffer from congestiveheart failure, and decreases systolic and diastolicblood pressure. Statin drugs have also been shownto reduce levels of CoQ10 and can potentiallycause a deficiency. Discuss supplementation withyour team of health care professionals if you arecurrently taking a statin drug.

Adding a high quality B-complexsupplement to your daily regimen is a great wayto prevent and treat cardiovascular concerns.Specifically, deficiencies in folate, B6, and B12can lead to increased levels of homocysteine – anamino acid that contributes to the artery-cloggingprocess of atherosclerosis. Most studies point tobenefits being more significant if thesesupplements are taken by adults with good hearthealth, rather than after some form of heartdisease has occurred.

HERBS FOR HEART HEALTHHawthorn extract when used in conjunction

with conventional pharmaceuticals to treatchronic heart failure has been shown to reducefatigue, shortness of breath, and stress put on theheart while also decreasing the energy demandedfrom the body by the heart.

Garlic research shows that garlic can inhibitthe enzymes involved in lipid synthesis, decreaseplatelet aggregation, prevent free radical celldamage, and increase antioxidant status. There aremixed views on whether fresh garlic is better thanpowdered garlic supplements, with both showingpromise in various studies.

Use February as the month to kick-start your“healthy heart” motivation by introducing somepowerful foods, nutrients, and herbs into yourdaily routine. Have a licensed naturopathic doctorassess your needs and set you up with the mosteffective supplements while making sure theywon’t interfere with any current medications orother health conditions. Remember everyindividual is different, and knowing the rightnutrients and dosages for you is important toreaping the benefits without any negative sideeffects. Small tweaks can lead to huge changes!Give back to the organ that tirelessly works toensure you are able to do the things you love.Love your heart, and it will love you back!

Nicola Kempinska BKin, BA, ND is a licensed

naturopathic doctor located in Burlington, Ontario.

Nicola practices family medicine, with a special

interest in anti-aging & longevity medicine, and pain

management.To book an appointment call Cedar

Springs Medical Centre in Burlington at:

(905) 333-9799.



QUINOA REVOLUTION

QUINOA LASAGNAUse your favorite tomato sauce in this layered dish of

vegetables, quinoa, cheese and herbs. This lasagna is packedfull of flavor that is reminiscent of comfort food without beingtoo heavy. You’ll still have plenty of room for dessert.

INGREDIENTS2 cups (500 mL) water1 cup (250 mL) quinoa2 Tbsp (30 mL) vegetable oil or olive oil1 cup (250 mL) chopped onions1 cup (250 mL) sliced brown or white mushrooms2 cloves garlic, minced2 cups (500 mL) tomato sauce or prepared pasta sauce2 cups (500 mL) sodium-reduced pressed (dry curd) cottage cheese1 large egg, beaten¼ cup (60 mL) grated Parmesan cheese2 Tbsp (30 mL) minced fresh basil (or ½ tsp/2 mL dried)1 Tbsp (15 mL) dried oregano2 cups (500 mL) sliced zucchini(2 small or 1 medium zucchini)2 cups (500 mL) packed fresh spinach1 ½ cups (375 mL) shredded reduced-fat mozzarella cheese

Excerpted from Quinoa Revolution, by Patricia Greeen & Carolyn Hemming, Photo Credit: Ryan Szulc

2012 Penguin Group (Canada) www.penguin.ca Reprinted with permission. All rights reserved.

DIRECTIONSPreheat the oven to 350°F (180°C). Lightly grease a 13- × 9-inch

(3 L) casserole dish or spray with cooking oil. Bring the water and quinoa to a boil in a medium saucepan. Reduce

to a simmer, cover and cook for 15 minutes. Fluff with a fork. Evenly spreadthe cooked quinoa in the casserole dish. Set aside. Cooked quinoa alreadyon hand? Use 3 cups (750 mL) cooked quinoa as the base for this lasagna.

Wipe clean the saucepan, then heat the oil in it on medium heat. Addthe onions; cook until transparent and starting to brown. Add the mushrooms;cook until mushrooms are softened and very little moisture remains in thepan. Add the garlic and tomato sauce. Stir until hot. Set aside.

In a medium bowl, combine the cottage cheese with the egg; mixwell. Stir in the Parmesan, basil and oregano.

Spread one-third of the tomato sauce over the quinoa. Make alayer of all the zucchini, then all the cottage cheese mixture, then one-third of the tomato sauce, then all the spinach,ending with the remainder of the tomatosauce. Spread the mozzarella cheese evenlyon top.

Bake for about 35 minutes, until thelasagna is hot and the cheese is melted,bubbling and slightly browned around theedges. Serve.

HeartHealthy

Quinoa isFiber and

MagnesiumRich



Excerpted from Quinoa Revolution, by Patricia Greeen &

Carolyn Hemming, Photo Credit: Ryan Szulc

2012 Penguin Group (Canada) www.penguin.ca

Reprinted with permission. All rights reserved.

LEMONGRASS, SWEET POTATO & COCONUT STEW

The flavors of Thai green curry (or gaeng keow wan)inspired this colourful stew. The complementing flavors ofsweet potato, coconut and lemongrass make for ascrumptious home-cooked meal-in-a-bowl. If you want toheat things up, add as many chilies as you like. Thai greencurry paste is available in the Asian section of thesupermarket. You can make this meal vegetarian by leavingout the chicken and adding 1 ½ cups (375 mL) of cookedwhite kidney beans with the zucchini.

INGREDIENTS2 stalks lemongrass1 Tbsp (15 mL) grapeseed oil or vegetable oil1 medium red onion, halved lengthwise and cut into ½-inch(1 cm) thick slices (about 1 cup/250 mL)2 Tbsp (30 mL) Thai green curry paste1 ½ tsp (7 mL) minced garlic4 cups (1 L) sodium-reduced chicken or vegetable stock1 M cups (400 mL) light or regular coconut milk1 to 3 tsp (5 to 15 mL) minced fresh Thai red or green chilior jalapeño pepper (optional)2 boneless, skinless chicken breasts (or 5 or 6 boneless,skinless thighs), cut crosswise into strips ½ inch (1 cm) thick1 ¼ lb (565 g) sweet potatoes, cut into 1-inch (2.5 cm)cubes (about 3 cups/750 mL)1 cup (250 mL) fresh or thawed frozen green beans cutinto 1-inch (2.5 cm) pieces½ cup (125 mL) quinoa1 cup (250 mL) zucchini cut into 1-inch (2.5 cm) cubes2 tsp (10 mL) chopped fresh basil or cilantro

DIRECTIONSCut off the bottom third of the lemongrass stalks. Peel

off the dry outer layers. Slice stalks into paper-thin pieces.Set aside.

Heat the oil in a large saucepan on medium-low heat.Add the red onion, cover and cook, stirring occasionally, for7 minutes or until the onion starts to soften. (If the pan getsdry, add a spoonful of water.) Add the curry paste andgarlic; stir for 1 minute. Add the stock, coconut milk,lemongrass and hot chilies (if using). Bring to a boil.

Add the chicken. Return to a boil. Add the sweetpotatoes, green beans and quinoa. Reduce to a simmer,cover and cook for 15 minutes. Stir in the zucchini, coverand simmer for another 10 minutes. Remove the lid andsimmer for another 5 minutes, until slightly thickened. Stir inthe basil or cilantro and serve.

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It is a scary thought that one in three people could developdiabetes in their lifetime! There are two types of diabetes: type 1 andtype 2. Five percent of people will develop type 1, where thepancreas loses it’s ability to produce insulin, the hormone thatpushes glucose from your blood stream into your cells. Type 2accounts for at least ninety percent of cases, and here the pancreascontinues to produce insulin however, the cells are unable toefficiently transport it across their membrane, aptly termed insulinresistance. In both cases the body is unable to properly processglucose, a simple sugar that inside your cells provides the energy torun your cellular and bodily processes. The end result of diabetes istoo much glucose in your blood stream and too little in your cellswhere it is needed most.

One of the major concerns with type 2 diabetes is that people donot have symptoms for years and can go undiagnosed until theirblood sugar levels rise to an abnormal level or they experience thefollowing symptoms:

• blurred sight• decreased sensation or numbness in hands and feet• dry, itchy skin• frequent bladder and vaginal infections• frequent need to urinate• increased thirst and hunger• male impotence (erectile dysfunction)• slow healing of cuts or sores• fatigue

People with diabetes are at greater risk for problems thatinvolve damage to small blood vessels and nerves due to high levelsof glucose in the blood. This can lead to damage to the eyes calleddiabetic retinopathy, as well as kidney damage called diabeticnephropathy. They are also at a greater risk of developing hardeningof large arteries (atherosclerosis), which can result in a heart attack,stroke, or reduced blood flow to the legs. If blood sugar levelsbecome very high a person can experience confusion, dizziness, andseizures; a condition called non-ketonic hyperglycemia-hyperosmolar coma that requires immediate medical attention.

WHAT CONTRIBUTES TO DIABETES RISK?1) Having a family history of diabetes doubles your risk.

Be proactive! For many people, following a healthy dietand an exercise program may be all that is needed to help control glucose levels.

2) n ot exercising! If you exercise at least 5 times per weekyou reduce the chance of developing diabetes by 40%.

3) Being overweight! 90% of people with diabetes are overweight. Losing weight, even 5 to 10 pounds can help lower blood glucose levels.

4) o vereating refined sugars! people who drink two or more sugary drinks a day, even with normal weight areat a higher risk.

5) Waist size greater than 35 inches! people, who have more weight around their waist, are at higher risk because it is a more dangerous type of fat than the subcutaneous form found around your hips and legs.

Know the Symptomsand Risks of

Diabetes

DIABETES MANAGEMENT

Diabetes is the Silent Killer

By Susan Janssens, BSc, ND


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HEALTHY DIRECTIONS December/January 2013 13

It is absolutely possible to prevent and manage diabetes with lifestylechanges. When it comes to your diet I like the simple approach of practicingportion control and the following simple “plate” rules. Your plate shouldalways contain one-half non-starchy vegetables, such as dark leafy greens,broccoli, and kale; one quarter lean protein, such as fish, bison, beans andde-skinned lean poultry; and one-quarter complex carbohydrates, such asquinoa, wild rice, brown rice, or yams. Eating dark leafy greens is crucial,as it has been found that 1.35 servings per day can reduce your risk by 14%.Consuming beans and soy instead of animal based products can reduce yourrisk by half. What you should leave off your plate are trans fats, saturatedfats like cheese and animal fat, sugar and refined carbohydrates.

Studies have shown that exercise is as effective as some medications;you need to move every day for at least 30 minutes. It is important to mixyour physical activity such as adding interval training and weight training toyour daily 30-minute program.

If you have type 2 diabetes and plan to use nutritional supplements, itis essential that you work with a qualified doctor who specializes indiabetes. Some people may need to take pharmaceutical medications inorder to keep glucose levels within a healthy range and would not be able toutilize certain herbs due to a drug/herb interaction. Remember, it's importantto create and follow your diabetes management plan with a well-balanceddiet and exercise program. Type 2 diabetes is one disease where the powerto heal is in your hands.

Susan Janssens, BSc, ND has been a licensed naturopathic doctor for over 10 years,

and is a leader in her field in Calgary, specializing in chronic disease, mood

disorders and women’s health. Visit: www.IHConline.ca.

NATURE’S OFFERINGS

Turning to what nature has to offer, the followingvitamins, minerals and botanicals have shown somebenefit to the treatment and management of type 2diabetes:

• Gymnema Sylvestre has been shown to enhance pancreatic beta cell activity and reproduction resulting in increased insulin output.

• Fenugreek seed has been shown to reduce circulating glucose levels and improve glycemic control.

• Cinnamon extract has been shown to have positive effects on blood glucose and lipid levels with insulin resistance. Cinnamon may slow the rateat which the stomach empties carbohydrates, leading to a reduction in blood sugar spikes.

• Chromium has been shown to enhance glucose metabolism and transport, as well as insulin responsiveness in skeletal and fat cells.

• Vanadium has demonstrated insulin-like effects onglucose metabolism and improves insulin sensitivity.



By Ellen Simone, ND

COMMON VEGETABLES TO JUICECarrot, cucumber, celery, kale, spinach,

beet, cabbage, broccoli, parsnip, Swiss chard

COMMON FRUITS TO JUICEApple, pear, orange, pineapple,

watermelon, mango, kiwi, berries, grapefruit

JUICING FAVOURITES

DETOXIFICATION

SUPERCHARGE YOUR JUICE & SUPPORT DETOX

Dandelion greens: contain phytochemicals that improve digestion andsupport the liver and kidneys. Dandelions are also high in vitamins A and Cwhich are essential for the immune system.

Parsley: high in anti-oxidants which protect cells from damage toharmful chemicals. Contains phytochemicals that support detoxificationpathways in the liver and kidney.

Cilantro: phytochemicals found in cilantro bind to heavy metals,specifically mercury, and remove them from tissues so they can be eliminated.

Broccoli: high in a phytochemical called indole-3-carbinol which helpsthe liver detoxify and balance hormone levels.

Red cabbage: contains a high amount of L-glutamine, an amino acidwhich heals and supports digestive tract function.

Detoxification is a hot topic in the world ofnatural medicine, but what exactly does it mean? Inthe body, detoxification is the process of removingtoxic substances. It is a constant occurrence throughvarious organs of elimination such as the lungs, skin,liver, kidneys and large intestine.

Detoxification is an important concept when itcomes to staying healthy and balanced. This isbecause a build up of harmful substances impairs thebody’s ability to function optimally and is linked tothe development of disease.

Most people think of detoxification as atemporary avoidance of exposure to harmfulchemicals and removal from the diet of harmful foodssuch as alcohol, caffeine, sugar, gluten and dairy.

However, it is ideal to support detoxification on adaily basis and this does not always have to involvethe restriction of foods.

Adding functional foods to your diet that supportthe organs of elimination is great way to support yourbody’s innate ability to detoxify. Supporting thedelicate balance between intake of beneficial nutrientsand elimination of harmful is essential for goodhealth.

Juicing is a simple and delicious way to supportyour body’s natural methods of detoxification.

Delicious, Detoxifying,

Energizing Juice



FOOD PASSIONS

GET FRESH WITH JUICE!

Broccoli,Cucumber,

Green Pepper& Parsley

Joy

INGREDIENTS1 spear broccoli1⁄2 cucumber1⁄2 green bell pepper2 sprigs fresh parsley (see caution)

Caution: Parsley should be avoidedduring pregnancy and in cases ofkidney inflammation.

DIRECTIONSUsing a juicer, process

broccoli, cucumber, parsley andpepper. Whisk and pour into aglass.

Excerpted from The Juicing Bible,

Second Edition by Pat Crocker©

2011 Robert Rose Inc.

www.robertrose.ca Reprinted with

permission. All rights reserved.

GREEN GODDESS



GET FRESH WITH JUICE

ORANGE STAR

INGREDIENTS2 star fruits2 oranges1⁄4 cantaloupe, cut in two1⁄2 lemon

DIRECTIONSUsing a juicer, process star fruits, oranges, cantaloupe

and lemon. Whisk and pour into a glass.

Excerpted from The Juicing Bible, Second Edition by

Pat Crocker© 2011 Robert Rose Inc. www.robertrose.ca

Reprinted with permission.

All rights reserved.

POM POM

INGREDIENTS2 pomegranates, seeds only1 cup pitted cherries1 black plum, pitted1 Red Delicious apple

DIRECTIONSUsing a juicer, process pomegranate seeds, cherries, plum

and apple. Whisk and pour into a glass.

With health tips, preparation techniques,

helpful sidebars and 16 pages of colour

photographs, this best-selling new edition

of The Juicing Bible is packed with

information that is essential for anyone

who wants to explore all the nutritional

benefits that natural foods can provide.

Pat Crocker is an international

award–winning cookbook author, culinary

herbalist and professional home

economist. The first edition of The JuicingBible won the 2000 International

Cookbook Revue Award. Pat lives in Neustadt, Ontario.

Excerpted from The Juicing Bible, Second Edition by Pat Crocker©

2011 Robert Rose Inc. www.robertrose.ca Reprinted with permission.

All rights reserved.



THE HEALTH BENEFITS OF JUICING1) Nutrients are more efficiently

digested and absorbed

2) Increased amount and variety of fruit

and vegetables can be eaten

3) Increased energy, detoxification

and immune support

CHOOSING A JUICERThere are many juicing machines available which

range from beginner to super deluxe models. Start with a

beginner model before investing in a higher level one to first

master the basics of juicing combinations and see how

juicing can be incorporated into your healthy lifestyle

routine.

GETTING STARTEDChoose organic fruits and vegetables and wash them

thoroughly.

Apple, pear, watermelon and carrot juices are great for

sweetening bitter vegetable juices and are not too

overpowering in flavour compared to other fruits.

Drink juice immediately or store in the refrigerator and

drink within one day since the juice is not pasteurized.

A note of caution: juicing is not a meal replacement,

but a pleasant addition to a meal! Pure fruit and vegetables

are packed with vitamins and minerals but deficient in fibre,

protein and healthy fats which are required for an optimally

nutritious meal.3

Ellen Simone, ND practices at Alta Vista Chiropractic & MassageClinic and Somerset Health and Wellness Centre. Visit:www.drellensimone.com Phone: 613-731-5775

DETOX JUICE COCKTAIL

INGREDIENTS4 medium carrots1/2 cup spinach1/2 cup dandelion greens2 apples1⁄2 cucumber1⁄2 lemon, peeled1 tsp parsley1 tsp cilantro

DIRECTIONSJuice all the ingredients together. Pour

into a glass. Serves 1-2 people.


It’s been called, “liquid gold” for its yellow-hue, yet colostrum’s‘invaluable’ reputation is due to its health benefits. Colostrum maybe the most potent immune-enhancing supplement available.

WHAT IS COLOSTRUM?Colostrum is the first milk a mother produces after birth. It’s

the body’s way of downloading the mother’s vast knowledge of the‘germ-world’ and kick-starting an offspring’s immune system.

In adults, it has exceptional health effects too. There is a largebody of research showing that colostrum has the ability to positivelybenefit the immune system, enhance gastrointestinal health andmore. Research suggests that colostrum deserves a top spot amongimmune-boosting supplements.

IMMUNE BOOSTEREvery minute of the day germs bombard your body. The immune

system is designed to identify and destroy unwanted germs. To dothis, the body has immunoglobulins (antibodies). The mainimmunoglobulin in the blood, lymph and cerebrospinal fluid is calledIgG. Bovine colostrum is a great source of IgG. Scientists have foundthat colostrum is unmatched as an immune enhancer – it not onlystimulates the immune system, it can also turn it up or down as needed.

A FREE DOWNLOADIn the 1950s, scientists would have found it easy to explain their

discovery of colostrum as the body’s largest download, but such‘tech-talk’ wasn’t popular then. The downloading effect of colostrumcomes from proteins called transfer factors. Transfer factors canteach an immune system – an amazing feat!

A POTENT COCKTAILColostrum contains more than transfer factors and

immunoglobulin. It’s a potent cocktail of healthy ingredients,including growth factors and lactoferrin.

Growth factors are involved in cell division and tissueproliferation – processes that unfortunately slow as we age.Colostrum is the only natural source of growth factors.

Lactoferrin is an effective antimicrobial and immunemodulating protein. Lactoferrin is such an effective immune boosterit’s trendy to find it as an added ingredient in supplements concoctedto target immunity.

SCIENTISTS SAY BONES, GUT, MUSCLES & MORE…There is more to colostrum than immune enhancement and

growth factors. Researchers have found additional positive healtheffects of colostrum. A review published in 2012, concluded thatsupplementation of bovine colostrum has a positive effect in manyconditions including treatment of upper respiratory infections andgastrointestinal disturbances.

Colostrum has even been found in studies to be effective againstcertain parasites, bacteria and viruses. Researchers from Chinareported that colostrum prevents bone loss, and may have a role inosteoporosis prevention.

And, research reported in sports medicine indicated thatcolostrum could improve parameters compromised during intensiveathletic training (immune function, gastrointestinal integrity and theneuroendocrine system). Reports are suggesting colostrum is a safeand effective supplement for many health reasons.

Colostrum, Immune-Boosting

Liquid Gold

By Allison Tannis, BSc, MSc, RHN

Get the immune systemdownload that’s

improving the lives of athletes,

those with allergies,and the immune system

compromised.

Research highlights howcolostrum is gaining

ground as the new go to in broad spectrum, immune-enhancing

supplements.



colostrum not just for babies anymore

Now everyone can benefit from the immune-enhancing and anti-aging factors found naturally in colustrum.

enhance support transform

What is Colostrum?

Colostrum from Dairy Cows

The Importance of First Milking

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THINGS TO LOOK FOR IN A COLOSTRUM SUPPLEMENT

Get your own germs. The germs youencounter in your backyard are not thesame germs on the other side of theworld. Thus, when searching for a bovinecolostrum supplement, look for one madefrom animals that live nearest you. Forexample, Canadians would ideally lookfor North American sourced colostrum;the animals are more likely to have beenexposed to the same viruses and bacteriaas the population consuming thecolostrum.

First milk is important. Theconcentration of health-promotingfactors is highest in colostrumimmediately after birth, and quicklydeclines as hours pass. In fact, the valueof this liquid gold declines by half sixhours after birth. As such, it is importantthat colostrum is collected immediatelyafter birth (0-6 hours) to ensure it is of thehighest quality.

Quality colostrum products areavailable on the market. The highestquality products are: tested for heavymetals, nitrates, bacteria and pesticides;come from small certified dairies wherecows are pastured; and, no growth ormilk production hormones are given tothe cows.

For more information about colostrum,contact Matt at [email protected] Tannis, BSc, MSc, RHN is anutritional consultant, scientific writer andauthor of four internationally sold nutritionbooks. Read more at allisontannis.com.

References:Tokaev, ES et al. Composition and clinical use ofbovine colostrums. Vopr Pitan 2012:81(3):35-40.

Du, M. et al. Protective effects of bovine colostrumacid proteins on bone loss of ovariectomized ratsand the ingredients identifications. Mol Nutr FoodRes 2011 Feb;55(2):220-8.

Shing, CM. et al. Bovine colostrum supplementationand exercise performance: potential mechanisms.Sports Med 2009;39(12):1033-54.

Unjar, BL et al. Cessation of Cryptosporidium-associated diarrhea in an acquiredimmunodeficiency syndrome patient after treatmentwith hyperimmune bovine colostrum. N Engl J Med.1988; 318: 1240-1243.

van Hooijdonk, AC et al. In vivo antimicrobial andantiviral activity of components in bovine milk andcolostrum involved in non-specific defence. Br JNutr 2000 Nov;84 Suppl 1:S127-34.

Keech, AM. Colostrum: A Physicians ReferenceGuide.


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HERBAMARE SODIUM-FREESkip the salt, but keep the flavour! Herbamare Sodium-Free is ahealthy alternative to conventional salt that lets you get all the greattaste you want from your foods, but without adding more sodium toyour diet. Made from a blend of potassium chloride macerated withmore than twelve fresh herbs and vegetables, it lets you eat healthywithout the sacrifice. www.avogel.ca

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By Sarah Holvik, B.Sc. Nutritional Science

The All–Natural Stress Reliever

The beneficial effects of regular exercise on physical, mentaland emotional health are undeniable. Not only does exercise causethe body to release endorphins, “natural pain relievers” that promotea sense of well being, it also helps with stress management – and intoday’s world, filled with deadlines and ever-increasing pressure tosucceed, effective stress management is more important than ever.

Many people make the mistake of thinking they do not havetime in their busy schedules for exercise – any spare time in theirhectic day is devoted to “relaxation”, which usually involveswatching television, reading a book or another sedentary activity,because they have little energy at the end of the day. However, whilethese types of activities provide physical relaxation, they do little toreduce stress and benefit mental and emotional health.

Adding exercise to your daily routine, at any intensity, can helpwith stress management in a number of ways. High intensityexercise such as weight training, kickboxing and martial arts, canhelp reduce frustration levels caused by allowing the release ofnegative feelings, and transforming negative thoughts intomotivation to become healthier.

But, even low intensity activities can help relieve stress andpromote health and well-being. Just by simply doing some lightgardening or going for a short walk, this distracts your mind fromnegative and stressful thoughts and redirects the energy to the taskat hand. Exercise also often involves socializing, whether you attenda class at the local YMCA or go for a stroll with a friend. Thebenefits of socializing on stress management are well documented,thus this is yet another angle by which exercise can reduce stress.

Last but not least, regular exercise gives you the energy to dothe activities you enjoy, promoting physical, mental and emotionalwell-being in a triple attack. Because you can do the activities youlove, you are happy; because your body is getting the exercise itneeds to produce anti-stress chemicals, you are happy; and becauseby exercising, you are able to release negative thoughts causing thestress to begin with, you are happy.

Another way to ensure your body has sufficient energy andmobility is to take a daily mineral supplement. Minerals are thebuilding blocks of countless crucial physiological compounds,including enzymes, hormones, neurotransmitters, etc., withoutwhich the body ceases to function optimally. Our bodies do notsynthesize minerals, so they must be consumed in our diets in notonly sufficient, but also balanced quantities – which is easier saidthan done, especially in the incessant pace of today’s world. Byadding a balanced mineral supplement to your daily health routine –which also includes regular exercise, a balanced diet and sufficientsleep – you are supplying your body with vital nutrients that as awhole, promote health and well-being and reducing the risk ofchronic diseases such as cancer, diabetes, and autoimmune diseases. The most important thing to remember is to give your body thebuilding blocks it needs to stay mentally and physically healthy andactive, and to use your body’s natural stress-relieving abilities totheir fullest potential.

Vancouver Nutritionist Sarah Holvik is the owner of nutrition consulting

company Manna Health Group. She welcomes questions at

[email protected]

STRESS MANAGEMENT

ExerciseExerciseRelease

endorphins,the feel good

hormones



The holiday of hearts and flowers is all about giving to friendsand family; but Todd Patkin reminds us that maybe it’s a time for alittle giving to yourself, too.

“I’m not saying to throw away the heartfelt cards, or to cancelyour date with your spouse,” says Patkin, author of Finding

Happiness: One Man’s Quest to Beat Depression and Anxiety and—

Finally—Let the Sunshine In. “In fact, I think those things areimportant. What I don’t want us to continue to do is to let ourselvesget lost in the shuffle. In fact, says Patkin, the more we neglectourselves, the more our other relationships suffer. “If you areconstantly doing for others, and leaving yourself on the backburner,you become susceptible to feelings of bitterness and resentment, andyour outside relationships will suffer as a consequence.

As Valentine’s Day rolls around, Patkin says that showingyourself some love doesn’t necessarily mean sending yourself a boxof chocolates or a dozen roses. It’s more about taking the time tothink about the things you really want and what makes you feelgood…and ridding your life of the people and commitments thatdon’t fit into that category.

TAKE NOTICESit down and really think about your daily life. Evaluate what

really makes you feel good and what makes you feel bad. Instead offorcing yourself into the things you don’t really enjoy, Patkinsuggests doing more of the things that make you feel good.

“Ask yourself, do I actually enjoy going to the gym or do I hateit?” Patkin says. “If the answer is that you hate it, then perhaps it’stime to try out running or a yoga or meditation class instead. If youdon’t enjoy going to your monthly book club meeting, then quit.There is no reason why you should continue to force yourself intothe things that don’t make you happy.”

DO A RELATIONSHIP DETOXAs you start to weed out the activities in your life that don’t

make you feel good, start to do the same with the people in your lifeas well. Distance those who make you feel bad, even if its family.

“Toxic relationships can be a huge barrier to your happiness,and constantly forcing yourself to be disingenuous around peopleyou don’t really like or get along with is literally bad for your ownwell-being,” Patkin warns. “Do yourself a favor and start investingtime with those who make you feel good and make your life better.”

CANCEL YOUR PLANSIt’s happened to everyone at some point or another: You commit

to a dinner out, a party, or an event that you really don’t want to goto and as the date and time of the engagement draws nearer, yourdread grows. Patkin says that (as long as it is not an importantmilestone event for a close friend or family member) one of the bestthings you can do for yourself is to cancel your plans.

“Forcing yourself to be somewhere or with someone when youreally don’t want to be will only leave you feeling frustrated andempty,” Patkin explains. “Instead, choose to spend your time onthings you actually want to do. And no need in coming up with along, complicated story for why you can’t attend. A heartfeltapology explaining that you can’t make the party is enough.”

BE OKAY WITH YOUR OPINIONSYou have opinions, and it’s likely that they don’t line up with

the opinions of everyone you know. And that’s okay. What’s notokay, says Patkin, is when you try to hide or cover up your opinionsin the company of others in order to keep the peace or be “PC.”

“When you aren’t true to yourself and your opinions, it feelsbad,” warns Patkin. “You feel disingenuous and dishonest. It isperfectly okay to have your own opinions—in fact, that’s whatmakes each of us so great! The best thing you can do for yourself isto own those opinions proudly. They may not always be popular butthey are a part of who you are—and those in your life who love andrespect you will be okay with that.”

TRIM YOUR TO-DO LISTHaving a list of to-dos is a great way to stay organized, but it

can also cause you to feel overwhelmed and anxious. Look at yourown personal to-do list. Is it pages long? Does it make you feel goodor constantly behind the eight ball? Patkin suggests taking a long,hard look at your list and prioritizing the items that are trulyimportant. In fact, he says, you should cut your list by 50 percent.

“Focus only on the have-tos and want-tos instead of the thingsyou have on there just because you think you should,” Patkinexplains. “When your list feels manageable, you’ll feel moreenergized to tackle it.

Ways to Find, Foster and Grow Inner Love

Be Your Own Valentine

THE PATH TO HAPPINESS

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With Todd Patkin



Fight colds and flu naturally by strengthening your immune system with St Francis Herb Farm’s Deep Immune. This natural “qi” tonic has been specially formulated to improve the body’s

immune function while at the same time decreasing the tendency for frequent colds, flu and other infections. In addition, Deep Immune helps to restore stamina,

improve endurance, overcome fatigue, exhaustion and chronic illness.

Deep Immune is available in easy-to-take vegicaps, bottle sizes of 50mL, 100mL and 250mL and in children’s strength for the immune

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So if you or your loved ones want to prevent those inevitable colds or flu, remember to go Deep with Deep Immune.

For more information please visit our web sites; www.stfrancisherbfarm.com or www.deepimmune.com or call

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When fighting colds or flu... you got to go Deep!

DEEP IMMUNE®

STOP DEFERRING TO EVERYONEIf you find that you are constantly letting others in your life

make the decisions, Patkin says that it’s time to stop. Quit deferringto everyone else in order to make them happy. Instead, he says, youshould stand up for the things you want and speak up for yourself.Tonight, you pick the restaurant. If you don’t want to see the moviethat everyone else has picked, say so.

“It’s great to compromise some of the time,” he continues, “butwhen you are constantly putting your own wants and needs aside forthe sake of others, you’ll be unhappy and dissatisfied in the longrun—and that doesn’t help you or anyone else in your life.”

TAKE A “JUDGMENT FREE” NAPSleep in on the weekends. Getting plenty of sleep is one of the

simplest things you can do for yourself to improve your overallmood and health. After all, when was the last time you woke up froma great night’s sleep feeling unhappy? Instead of guilting yourselfout of that afternoon nap in order to complete one more chore,Patkin says let yourself relax and catch some sleep instead.

“Push your Saturday morning workout back an hour or two andsleep in,” he says. “After all, all of those things you ‘have to do’ willstill be there when you wake up—and you’ll be more refreshed andenergized for taking them on. Give yourself the gift of guilt-freeshut-eye. I promise you won’t regret it!”

DATE YOURSELF Investing time in relationships is important, and that includes

the relationship you have with yourself. Just as you schedule time todate your spouse, or go to dinner with a friend, Patkin suggestsmarking out some one-on-one time for you and, well, you.

“Go to a movie all by yourself and order popcorn just for you,”he suggests. “Visit that museum exhibit you’ve been wanting to see.Try out the new restaurant that just opened in town. Spending somealone time, doing things that you enjoy, is a great way to recharge.

MAKE MASSAGES A “REGULAR” THINGFor most of us, taking time out to get a massage, manicure, or

hair appointment is a “treat” that we don’t allow for ourselves veryoften (if at all!). Patkin suggests working them into your regularroutine. “There is nothing wrong with taking the time to take care ofyourself on a regular basis, whether that means a bi-monthlymassage appointment or working in the time for a long, hot bubblebath several nights a week,” he says. “Feeling good shouldn’t be a‘treat’—it should be a part of your everyday life.”

“The most important part of this exercise is that you make it lastlong past when the red-and-white heart decorations have beenpacked away,” Patkin concludes. “Make loving yourself a year-round commitment. You’ll find yourself happier, healthier, and morefulfilled the whole year through.”

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Eco Chic

DESIGNER SHAMA YOGA RUGWho says all yoga mats need to be made of plastic? Handwoven in India from 100% natural cotton, the Shama

Yoga Rug is designed for superior grip and sweatabsorption. Woven ridges help prevent slipping, andserve as a reference for alignment during practice. www.manduka.com

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HELP CONSERVE THE RAINFORESTSIGG and Cuipo have teamed upand introduced new bottle stylessupporting Cuipo's initiative toconserve the rainforest. With thepurchase of every aluminum bottle,one meter of rainforest will beprotected. The 1 liter bottle retailsfor $28.99 and is BPA and phthalatefree. mysigg.com

STYLE YOUR CUP Joe Jackets® are the hottest, new, under $7, eco-friendlysensation to hit the gift industry for the fashionista! The"Beverage Bling" collection features fun and trendy customprinted neoprene fabric to insulate hot cups of cocoa,coffee, sports drinks, ceramic, steel and plastic tumblers..Saves landfills from billions of pounds of trash from throw-away paper sleeves each year. Joe Jackets® make sportsdrinks identifiable out on the field. joejacket.com

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PIGGY PAINT, ECO-FRIENDLYNAIL POLISH (AGE 2+)Piggy Paint is the perfect Valentine’s Day giftfor little girls who love to be fancy. It is non-toxic, water-based, safe, odorless and usesneem oil from a tropical evergreen tree as itspreservative. www.piggypaint.com

SMART GLASS JEWELRYSmart Glass Jewelry isunique, handcrafted and earth-friendly. Made from recycledglass from beer, wine, Aveda,Skyy Vodka, Perrier andPellegrino bottles to createwearable art with a socialconscience. www.smartglassjewelry.com



According to statistics released by the Toronto Star, Canadians’#1 New Year’s resolution is to lose weight. Health and nutritionexpert, Don Gauvreau says detoxifying the body prior to a lifestylechange will allow results to be achieved much quicker than simplyjumping head first into a new diet and exercise routine. If you’re seton making these weight-loss resolutions last, here are a few tips onhow you can do it in a simple, effective and natural way.

LEMON WATER AND ORGANIC GINGER TEAStart the day with at least two glasses of lemon water or an

organic ginger tea with ¼ squeezed lemon and just a pinch ofcayenne pepper. Lemon, ginger and cayenne pepper have beenshown to help with digestion and circulation. For an effective detoxto take place, the body needs to digest all nutrients and transportthem in the quickest and most efficient way.

SEEK ORGANIC ALTERNATIVESIf it doesn’t grow or eat something that grows, don’t eat it!

Avoid artificial ingredients, dairy and refined sugars and stick toorganic meats, fruits and vegetables. Organic vegetables, fruits andmeats can significantly reduce the intake of toxic pesticides andother chemicals. All fruits and vegetables that grow naturally areproven to be higher in vitamins, minerals, and antioxidants.Unnatural foods are harmful and make certain organs work muchharder to rid the chemical additives and should be avoided toproperly detoxify the body.

TRY ALL-NATURAL ORGANIC YOGURTEat at least eight ounces of all-natural organic yogurt every day.

Boost your immune system and improve digestion. Sure there aremany yogurts on the market that taste delicious, but are they reallygood for us? The short answer is, no. The only benefit that mostbrands carry, is the fact that they provide probiotics. All naturalorganic yogurt provides the most natural probiotics, the lowestamount of sugar and the highest protein count that yogurt can have. Tip: mix organic fruits into your natural yogurt for a better taste withthe benefits of natural sources of antioxidants, which can furthersupport a body detox.

KEEP HYDRATEDDrink two litres of water every day. Water is needed for just

about every process required for our bodies to remain alive. Thehuman body is made up from 55% to 78% water and it transportsoxygen and nutrients into cells, regulates body temperature, protectsjoints and organs, aids with digestion, provides essential mineralsand, most importantly, it detoxifies the body of impurities.

TRY ORGANIC HERBAL TEASDrink natural organic herbal tea to aid the liver in removing

toxins in the body. There are some specific herbal teas that providedetoxifying effects on the body, especially those containing milkthistle, dandelion root, echinacea, red clover, ginger, chamomile,Pau d’Arco inner bark and/or lemongrass. Ginger and chamomilehave the added benefits of aiding digestion; echinacea boasts anadded benefit of boosting the immune system, and Pau d’Arco haspowerful antioxidant and anti-bacterial effects. By only eatingnatural foods and drinking these natural detoxifying teas, our bodiesbegin to rid themselves of built-up toxins.

TAKE A YOGA OR HOT YOGA CLASSTake yoga or hot yoga classes. Yoga has been proven to

significantly increase the detoxification of the circulatory, digestive,and lymph system by focusing on specific breathing, stretching, andcompressing techniques that are designed for cleansing. Hot yogahas the added benefit of allowing more toxins to be excreted fromthe body from increasing body temperature and forcing the body tosweat them out. If partaking in a hot yoga session, do not forget totake many water breaks to facilitate the detoxification process.

Past studies show more people are inclined to stick with theirweight-loss regimen once they notice positive changes. Byincorporating these detoxifying tips into your daily routine, ensureyour body is fully prepared for healthy weight-loss this year.

Don Gauvreau, MSc., CSCS, has well over 10 years of experience in thesports nutrition, dietary supplement, and natural health products business.He is the founder of SD Pharmaceuticals, science-based supplements madefor anyone looking to improve health, combat aging and disease, lose fat,build muscle and improve performance and quality of life. Don is also acompetitive bodybuilder, personal trainer, educator, author and go-to mediaexpert within the industry. In the sports supplement industry, he is widelyrecognized as one of the leading researchers and product formulators.

By Don Gauvreau, MSc., CSCS

Reach Weight-Loss Goals with

Detoxification

FIT FOR LIFE



Here’s a meditation you can do any time you have 15 or 20minutes to spare and want to shed some of the tension you’veaccumulated in your busy life. It’s also a great way to preparefor other meditations because it leaves you feeling relaxed,refreshed, and in touch with yourself.

1. Find a comfortable place to lie down. Take offyour shoes, loosen your belt and other tight clothing,and stretch out on your back with your arms resting atyour sides, legs slightly apart.

2. Sense your body as a whole, including the placeswhere it contacts the surface of the bed or floor.

3. Close your eyes and bring your awareness to yourfeet. Wiggle your toes, flex your feet, and then let goof all tension as much as you can, allowing your feet tomelt into the floor.

4. Shift your awareness to your lower legs, thighs,and hips. Imagine them becoming heavy and relaxedand melting into the floor. If the image of meltingdoesn’t appeal to you, you might try dissolving,sinking, or disappearing.

5. Bring your awareness to your lower abdomen.Imagine all tension draining away, your breathdeepening, and your belly opening and softening.

6. Bring your awareness to your upper abdomen, chest,neck, and throat, feeling the areas opening and softening.

7. Bring your awareness to your shoulders, upperarms, lower arms, and hands. Imagine them becomingheavy and relaxed and melting into the floor.

8. Bring your awareness to your head and face. Feelthe tension melting away from your face across yourhead and into the floor.

9. Scan your body from head to toe, searching forany remaining areas of tension or discomfort. If youfind any, just imagine them relaxing completely.

10. Experience your body as one field of relaxation,without parts or edges.

11. Continue to rest in this way for five or ten minutesmore; then very slowly begin to wiggle your fingersand toes, stretch your arms and legs, open your eyes,and gradually come up to a sitting position.

Check in with yourself and noticehow you feel. Do you feel morerelaxed? Does your body feel lighteror more expanded? Now gently getup and go about your day.

Excerpted with permission from the

publisher, Wiley, from “Meditation For

Dummies®, 3rd Edition,” by Stephan

Bodian. Copyright © 2012.

A DEEP RELAXATIONMEDITATION Finding Inner Sanctuary

Meditation

With Stephan Bodian

These days, it feels like everything is a race: a race to get all theboxes on your to-do list checked off. A race to make it to the nextrung of the professional ladder. A race to keep up with and perhapseven beat out "the Joneses." A race to make sure your kids have theperfect academic, extracurricular, and personal qualifications; so,they can get into a good college. A race to make sure all the bills getpaid, even though you're on a reduced budget.

However, instead of building the perfect lives we want, whatwe're really doing is racing each other into the ground and over theedge. If this last description of manic modern life sounds all toofamiliar, it's high time you stepped off the merry-go-round (for atleast five to ten minutes), sat down in a quiet place, and participatedin a simple practice that has been around for millennia: meditation.

"When people operate on low margins with time and money(which is everybody I know right now), their stress levels can gothrough the roof," points out Stephan Bodian, author of Meditation-

For-Dummies-3rd Edition. "In many ways, meditation is the perfectantidote to the postmodern predicament because it effectivelyreduces stress, increases energy, and enables you to enjoy betteroverall health and much more."

"Since our culture programs us to expect a perfect life that isimpossible to achieve, our best efforts only cause us to becomeoverstressed, over-scheduled, overstimulated, and overtired,"explains Bodian. "This is all compounded by the fact that your bodyand mind have been 'programmed' to respond to life's inevitable upsand downs with stress, anxiety, and dissatisfaction. But you have thepower to change all of that through meditation. You can programyourself to experience inner peace, harmony, equanimity, and joy."

REASONS WHY THIS ANCIENTPRACTICE CAN HELP YOU LIVE YOUR BEST, MOST HEALTHY AND FULFILLING LIFE9


Before any false assumptions you're harboring cause you to give up on meditation beforeyou even begin, Bodian assures you can keep it simple (you'll see positive results after just fiveto ten minutes of meditation a day) or explore the practice's subtleties in great depth. It'sentirely up to you. If you're intrigued but still not entirely sure meditation is for you, then readon for 9 more reasons why this ancient practice can help you live your best, most healthy andfulfilling life:

IMPROVING MENTAL & PHYSICAL HEALTHIf you're a skeptic at heart, then you'll be reassured to know that studies have proven that

meditation offers numerous benefits, including:

• Lower blood pressure• Quicker recovery from stress• Fewer heart attacks and strokes• Reduced cholesterol levels• Muscle relaxation• Reduction in the intensity of pain• More happiness and peace of mind• More loving, harmonious relationships• Enhanced creativity and self-actualization• Reductions in acute and chronic anxiety

“While scientific studies of meditation weren't conducted until the 1930s (and have reallytaken off in the past 10 to 15 years), practitioners have been experiencing these significantbenefits for centuries upon centuries," points out Bodian.

AWAKENING TO THE PRESENT MOMENTWhen you rush breathlessly from one moment to the next, anticipating another

problem or anticipating a coming pleasure, you miss the beauty and immediacy of the present,which is constantly enfolding before your eyes.

PRACTICING A HALF SMILE

If you look closely at the classical statues of the Buddha or at the faces of Renaissancemadonnas, you’ll notice a half smile that signifies a blend of tranquillity and joy. TheVietnamese Buddhist teacher Thich Nhat Hanh suggests that you can actually lift your moodand restore your innate happiness by smiling consciously, even when your spirits are low. “Atiny bud of a smile on our lips nourishes awareness and calms us miraculously,” he writes inPeace Is Every Step. “It returns us to the peace we thought we had lost.”

Contemporary scientific research agrees, indicating that smiling relaxes musclesthroughout the body and has the same effect on the nervous system as real joy. Besides,smiling encourages others to smile and be happy.

Here are a few brief instructions for practicing the half smile that Thich Nhat Hanhrecommends:

1. Take a few moments right now to form your lips into a half smile.

Notice how other parts of your body respond. Does your belly relax? Does your backnaturally straighten a little? Does your mood change in subtle ways? Notice also ifyou have any resistance to smiling when you “don’t really feel like it.”

2. Maintain this half smile for at least ten minutes.

If your face starts to droop, just come back to the half smile. Do you notice a shift inhow you act or respond to others? Do others respond to your smile by smiling back?

3. The next time you feel your spirits sagging, practice this half smile for tenminutes or more and notice how you feel.

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"Meditation teaches you to slow down and take each momentas it comes-the sounds of traffic, the smell of new clothes, thelaughter of children, the coming and going of your breath," explainsBodian. "In fact, as the meditative tradition reminds us, only thepresent moment exists anyway-the past is just a memory and thefuture is a fantasy."

CONNECTING MORE DEEPLY WITH OTHERSAs you awaken to the present moment and open your heart and

mind to your own experience, you naturally extend this quality ofawareness and presence to your family and friends.

And when you start to accept others the way they are – a skillyou can cultivate through the practice of meditation – you open upthe channels for a deeper love and intimacy to flow between you.

RELAX THE BODY AND CALM THE MINDAs contemporary health researchers have discovered and

traditional texts agree-mind and body are inseparable, and anagitated mind inevitably produces a stressed-out body.

"As the mind settles, relaxes, and opens during meditation, sodoes the body-and the longer you meditate (I mean both minuteslogged each day as well as days and weeks of regular practice), themore this peace and relaxation ripples out to every area of your life,including your health," says Bodian.

LIGHTENING UP!Have you ever thought and worried yourself into an

uncontrollable frenzy or even a meltdown? It's easy to do: fears feedon one another, problems get magnified exponentially, and the nextthing you know, you're feeling overwhelmed, panicked, anddesperate to take a leave of absence from your own life.

"The good news is, meditation encourages an inner mentalspaciousness in which difficulties and concerns no longer seem sothreatening, and constructive solutions can naturally arise,"promises Bodian. "Meditation also fosters a certain detachment thatallows for greater objectivity, perspective, and even humor."

EXPERIENCING FOCUS AND FLOWHave you ever been so fully involved in an activity that all

sense of self-consciousness, time, and distraction dissolved? If so,you've experienced what psychologist Mihaly Csikszentmihalyicalls a state of flow.

"You might experience a state of flow when you're creating awork of art, playing a sport, working in the garden, or even makinglove," explains Bodian. "Athletes call it being 'in the zone.' Throughmeditation, you can discover how to give the same focused attentionto and derive the same enjoyment from every activity."

FEELING CENTERED, GROUNDED & BALANCEDFor many people, living in an increasingly flat and rapidly –

changing world can foster feelings of insecurity and of not having a"place" to call one's own. To counter these negative mindsets,meditation offers an inner groundedness and balance that externalcircumstances can't destroy.

ENHANCING PERFORMANCEStudies have shown that basic meditation practice alone can

enhance your perceptual clarity, creativity, self-actualization, andmany of the other factors that contribute to superior performance.Plus, specific meditations have been devised to enhanceperformance in a variety of activities, ranging from sports toschoolwork.

ALIGN WITH A DEEPER SENSE OF PURPOSEWhen you practice making the shift from doing and

thinking to being (one way to describe this is fully experiencing thepresent moment with love and without ego), you'll discover how toalign yourself with a deeper current of meaning and belonging.

"For instance, you might get in touch with personal feelings andaspirations that have long remained hidden from your consciousawareness," suggests Bodian.

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"If you allow meditation to become a regular part of your life,it will relieve your stress, disappointment, fear, anger, outrage, andhurt while focusing your energy, making you more effective, andeven improving your mental and physical health."

Stephan Bodian is the author of Meditation For Dummies®, 3rd Edition.He is a licensed psychotherapist and former editor-in-chief of Yoga Journal,has practiced and taught meditation for over 40 years, and has written

extensively on meditation, stress management, and spirituality. His articleshave appeared in Fitness, Cooking Light, Natural Solutions, and othernational magazines.



While naturopathic medicine is becoming more popular amongCanadians, there remains some mystery surrounding its philosophyand practice. This article will give you a better understanding of thephilosophy, the modalities (treatments) and the general conditionstreated by naturopathic doctors (NDs).

The naturopathic approach is based on individualized patientcare and is focused on treating the underlying cause of illness anddisease. According to Boucher Institute of Naturopathic MedicinePresident, Dr. Khalsa, ND “Naturopathic medicine should bedefined by its principles, rather than its modalities.”

DEFINING PRINCIPLESSix defining principles inform the practice of naturopathic

medicine:1. First, Do No Harm2. The Healing Power of Nature3. Identify and Treat the Causes4. Doctor as Teacher5. Treat the Whole Person6. Prevention

SEVEN RECOGNIZED MODALITIESNaturopathic physicians employ seven recognized modalities

when treating patients. These include:1. Traditional Chinese Medicine

(acupuncture, herbs, cupping and moxibustion)2. Lifestyle Counselling

(prevention, diet, exercise etc.)3. Botanical Medicine

(tinctures, dry herbs, salves)4. Homeopathic Medicine

(based on the notion of like cures like, homeopathic medicine uses minute doses of diluted substances)

5. Hydroptherapy (the use of water – internally and externally – hot, cold, with or without minerals)

6. Soft tissue or “naturopathic” manipulation(massage, naturopathic adjustments, ultrasound, interferential currents, TENS, magnetic field therapy)

7. Nutrition (dietary testing, nutritional testing)8. Pharmaceutical Drugs (if necessary)

NATUROPATHY

Primary Caregivers with a Natural Approach

Naturopathic Medicine 101for British Columbians

By David Scotten, ND, MA Ed – Dean of Academics at Boucher Institute of Naturopathic Medicine and Danielle Connelly

Find andTreat theCause of

Your HealthIssue



Naturopath Listing Guide

Seeking New Clients for Your Growing Practice? Make a booking in our Naturopath Listing Guide.

Call 1-877-276-1849 or e-mail: [email protected]

Need Health Advice? Seek A Naturopath. Naturopathic doctors are highly educated primary care providers who integrate

standard medical diagnostics with a broad range of natural therapies.

Naturopath Listing Guide

British Columbia

VICTORIA (LANGFORD)Janine Fraser, B.Sc., ND

West Shore Family Naturopathic Ltd.

Naturopathic Physician providing treatment ona wide range of health concerns, Prescriptive

Authority, Board Certified in Acupuncture www.westshorefamilynaturopathic.com

Call: (250) 474-6361

Carmen Tanaka, BEd, ND, Family Medicine and Reproductive Health,

Pediatrics, Pre and Post Pregnancy,Digestion, Allergies, Hormones and Mood

[email protected]

Call: (604) 803-5171

VANCOUVER

VICTORIA (LANGFORD)Crystal Hadikin, B.Sc., N.D.

West Shore Family Naturopathic Ltd.

Naturopathic Physician providing treatment ona wide range of health concerns, Prescriptive

Authority, Board Certified in Acupuncturewww.westshorefamilynaturopathic.com

Call: (250) 474-6361

Sacha Elliott, ND, Canopy Integrated Health

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

sensitivities, and detoxificationwww.drsachaelliott.comCall: (604) 973-0210

NORTH VANCOUVER

VANCOUVER

Boucher Institute of Naturopathic Medicine

Boucher Naturopathic Medical ClinicPediatrics, migraines, digestive complaints,

hormones, asthma, fatigue, food sensitivities,

women's health & fertility, and optimal health

www.binm.org Call: (604) 540-2873

Sonya Jensen, NDDivine Elements Health Centre

Family Practice, Digestive Disorders,Hormonal Imbalance & BHRT, Fertility &

Pediatrics, Pain & Inflammation Treatmentswww.divineelements.caCall: (604) 568-3735

NEW WESTMINSTER

SCIENTIFIC TESTINGNaturopathic doctors utilize

a number of tests as well,including:

• Complete blood count• Allergy scratch testing• Food allergy testing

(blood work)• Stool analysis• Hormone testing

(blood, saliva)• Heavy metal testing

(blood, hair)• Nutritional status

testing• ECGs & spirometry

tests

WHO CAN BENEFITFROM NATUROPATHICTREATMENT?

Naturopathic medicine iseffective at treating almost anycondition you would see an MDfor, including:

• Digestive conditions(indigestion, acid reflux, IBS, Crohn’s disease, gas and bloating and colitis etc.)

• Women’s health(PMS, menstrual cramps, irregular menstrual cycles, menopause and fertility)

• Allergies & asthma• Chronic disease

(cancer, Parkinson’s, Alzheimer’s, MS, diabetes etc.)

• Obesity• Depression, anxiety &

insomnia

SCOPE OF PRACTICEThe legal aspects

surrounding the practice ofnaturopathic medicine varyaccording to province, territoryand state. In British Columbia,naturopathic physicians areregulated, licensed and insured asprimary health-care providers.

NATUROPATHIC DOCTORS ARE PRIMARY HEALTH CARE PROVIDERS IN BRITISH COLUMBIA

In British Columbia, Naturopathic Physicians:• Have prescribing authority• Are licensed to perform minor surgery• Are trained in medical assessment and diagnosis• Treat most health-care concerns - both acute and chronic• Have similar legal responsibilities as conventional medical doctors• Complete the standard pre-medical degree followed by four to six years of naturopathic

medical education

INTERESTED IN EXPLORING RESEARCHED NATURAL HEALTH APPROACHES OR BECOMING A NATUROPATH IN BC?

If you’re interested in exploring naturopathic medicine we suggest you make an appointment witha naturopathic doctor in your area. If you’re interested in exploring naturopathic medicine as a career,as Western Canada’s only accredited naturopathic school, the Boucher Institute of NaturopathicMedicine is a great place to start.

Visit www.binm.org for more information.



When we take our nutritional supplements every day the lastthing we think about is whether or not they are "green". Since fishoil supplements have become very mainstream with cardiologistsrecommending them to their patients many of us have taken ourmolecularly-distilled, pharmaceutical-grade fish oil from smallfishes with hardly a thought to the environmental impact. Yet thereare many who have been asking if fish oil could be part of a biggerenvironmental problem? Yes fish oil contains EPA and DHA withimportant health benefits but at what environmental cost?

According to the International Fish Meal and Fish OilOrganization most fish oil (over 80%) produced is used to feed fishin aquaculture. Fish oil is essentially used in high technologyaquaculture, such as for salmon farming, as a substitute for fishmeal. So yes, we are producing fish oil to feed fish in fish farms tomake more fish for human consumption and more fish oil. Less than10% of fish oil is produced for human consumption in the nutritionalsupplement industry. The largest producers of fish oil are Peru andChile (accounting for 31% and 13% of the world productionrespectively). More than 80% of world production originates in 10countries Peru, Chile, China, Thailand, USA, Denmark, Iceland,Japan and Spain. With the growing fish oil market for bothaquaculture and human consumption, traceability of fish oilbecomes an important issue.

It is undisputed that fish farming contributes to environmentalconcerns including extremely high sea lice populations; theincreased use of pesticides in fish farm pens to control sea lice;antibiotic use to keep overcrowded fish alive; and escapes of fishspecies that are not indigenous to the area where they are farmed.

For example a fish escape from a west coast fish farm occurrednear Campbell River with over 30,000 farmed salmon released in thelatest fish escape now totaling over 120,000 fish escaping in the last6 months. This fish farm escape could not have come at a morecritical time with wild salmon returning to spawn in the regionswhere the farmed fish escaped.

We need omega-3 EPA and DHA to protect our heart, forhealthy brain and eye development, prevention and treatment of skindiseases, arthritis, for immune function and more. But, it is alsoimportant to know where your fish oil is coming from. There aremany reputable companies that produce fish oil for humanconsumption and do a great job.

CONSIDER HIGH DHA, ECO-FRIENDLY CALAMARIThere are also other options. We have calamari oil as an

excellent alternative to fish oil. Calamari oil comes from SouthAmerican calamari (squid) that are sustainably harvested and aneco-friendly source of omega-3 fatty acids with more DHA(docosahexaenoic acid) than fish oil. DHA makes up 40 percent ofthe essential fats in your brain. Calamari oil is more stable thantraditional fish oils, making it less prone to rancidity. Also, calamarioil does not cause the fishy aftertaste or unpleasant "repeating" thatis common with fish oil supplements. DHA is superior for loweringhigh blood pressure and it is more potent at supporting circulationaccording to a study published in Hypertension in 1999. DHA is alsothe key to raising "good" HDL cholesterol. Also, DHA, not EPA, hasbeen found to support your brain and is the best fatty acid for eyehealth. If you care about the environment calamari oil is your bestchoice as it comes from deep-water, spawns quickly, multiplies fastand does not have the same issues with heavy metals like mercurythat fish do.

For vegetarians DHA is also found in a vegetarian source fromalgae. Many vegetarians, vegans, and raw foods dieters are also atrisk of having insufficiencies of DHA unless they supplement withDHA.Look for excellent, clean sources of omega-3 DHA and EPAat your local health food store.

Lorna R. Vanderhaeghe, MS is an author of 11 books including ASmart Woman’s Guide to Weight Loss. She has degrees in nutrition andbiochemistry. You can read Your 30 Day Heart Smart Solution FREE atwww.hormonehelp.com under the book button.

By Lorna R. Vanderhaeghe, MS

ECO-LIVINGIs Your Fish Oil “Green”?

Consider Calamari



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Many are familiar with the need to soak seeds, nuts and beansovernight in order to deactivate and neutralize the so-called anti-nutrients in the seed such as phytic acid and other enzyme inhibitors.But what many fail to realize, is that soaking a seed is vastlydifferent from sprouting one. It amazes me that most people are stilleating their flax and chia seeds raw (whether intact or milled) ormerely soaking them for a short time before consuming them. Whatis often misunderstood is the seed’s powerful built-in inhibitionmechanism and Mother Nature’s brilliant plan for survival.

The internal architecture of a seed is fascinating both physicallyand metaphorically. Seeds contain an embryo that holds all of thelife force potential of the seed. The nutrients are locked down withinthe seed until the environmental conditions are in place to initiate thecomplex metabolic processes needed in order to facilitate newgrowth. The embryonic cells are catalyzed and the seed releases itsstored nutrients to feed the emergence of new life in the form of aradicle, which turns into a living plant.

A raw seed requires the correct internal and external conditionsin order to ensure germination. Light, oxygen, temperature, moistureand time are the five crucial elements that will allow germination tounfold. The seed also needs to be viable, meaning that the embryo isstill alive. Seeds that have been damaged, irradiated or exposed toheat may not germinate.

Many believe soaking a seed in water will be sufficient. Whileit may begin the process of marginally reducing phytic acid (thecompound that blocks the absorption of zinc, calcium andmagnesium), the reality is very little has occurred in the shift inbiochemistry of the seed unless germination has begun. Ingerminating chia and flax seeds for example there can be as much asa 50% reduction in phytic acid, which will improve the absorptionof key minerals. In addition to this, vital enzymes and vitamins

increase dramatically, antioxidants double and soluble fibre andhealth promoting lignans in flax increase.

In order to fully germinate the seed, particularly mucilaginousseeds that gum up, get slimy and gelatinous such as flax and chia seeds,you will have to continuously mist them, agitate them and ensure thecorrect temperature, light and moisture are maintained in very preciseand measured ways. If not, you run the risk of creating moldy seeds.

Once the seed coats actually swell and break open and the tinywhite tails known as radicles (the embryonic roots) emerge you havemined gold so to speak! Now you are eating life force rich “plants”that have all of their nutrients available in the most assimilable form.When the tail extends beyond a certain point and roots and leavesbegin to grow the nutrient storage that had previously been stored isnow utilized and photosynthesis takes over for continued growth.The reason sprouted foods are so high in life force is the biogenicenergy of the embryo reaches its peak when the radicle emerges.

This is all food for thought as you perch over your kitchencounter top to soak yet another couple of tablespoons of raw chia. Iwill add one caveat, which is that since the soluble fibre of chia andflax seeds dramatically increases through germination, the onebenefit of raw seeds is a higher amount of insoluble fibre, which isbeneficial for those needing more roughage material to sweep thecolon clean. But compared to the radical shift in nutrition that occurswhen the anti-nutrients of the seed are reduced, I myself consumesprouted chia and flax the majority of the time.

Certified organic chia and flax seeds are readily available in agerminated, cold milled form. The sprouted chia and flax powdersare particularly convenient because they can be thrown into anyrecipe with no preparation whatsoever and provide all of theincredible nutrition that sprouting promises. There is simply nogreater “fast food” on the planet.

By Renita Rietz

FOOD FOR THOUGHT

Unlocking the Power of

Sprouted Super Seeds




Documents

Healthy Directions February-March BC 2013