Healthy Directions Spring 2015

BREAKFASTSWITH BOOST

SHATAVARIFOR VITALITY

MY NEWROOTS RECIPES

SPRING 2015

KS SPRINGBIKING TIPS

HealthyDirections.ca

Is AVOCADO oil thenew COCONUT oil?

HEALTHYDIRECTIONSHEALTHYDIRECTIONS

an Opus Bikeat HealthyDirections.ca

Enter toWIN!

The Real Dirt onThe Best Sprouts to Eat and Grow

Marnies Choice forFermented Foods

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FIT FOR LIFE Fitness for All

34 URBAN CYCLING Ks Fitness Tips

HEALTHY STARTS Pathways to Better Health

33 NATURAL BEAUTYFeed Your Hair

25 NHP INDUSTRY PROFILEWhole Food Pioneer Source of Life

40 WORLD TRENDS AND HERBSShatavari for Vitality

44 PRODUCT PROFILE Source of Life GOLD

SPRING INTO HEALTH Cleansing, Digestion and Joy

07 FOODS THAT FUEL DETOXAid Liver Detox Phase 1 & 2

28 BEST FERMENTED FOODSMarnies Top Choices

38 THE QUESTION OF DIGESTIONThe Natural Medicine Cabinet

TREND WATCH Whats Hot and Healthy

08 IS AVOCADO OIL THE NEW COCONUT OIL?New Oils Pour on the Scene

14 OMEGA-3 FROM FISH OIL Latest Research Findings

20 CURBING APPETITE SAFELYGarcinia for Weight Loss

FOOD PASSIONS Kitchen Inspiration

16 BREAKFASTS WITH A BOOSTFluffy Lemon Chia Seed Pancakes

Baked Millet, Apple and Raison

Breakfast Cupcakes'

Carrot Bread with Coconut

and Cardamom

Oatmeal with NutraCleanse

22 THE BEST SPROUTS TO GROW AND EATThe Real Dirt

24 MY NEW ROOTS The Life-Changing Loaf of Bread

with Olives and Caraway

Sprouted Wild Rice with Pistachios

and Spring Vegetables

Black Lentil Salad with Tzatziki,

Avocado and Pea Shoots

HEALTHY DIRECTIONS | www.healthydirections.ca Spring 2015 3

Contents

34

28

HEALTHYDIRECTIONSHEALTHYDIRECTIONSSpring 2015

18

08

07

4 Editors Note5 Our Contributors36 Hot-Off the Shelf & Prize-Giveaways41 Courses, Training, Products & Events

Plus more . . .

22


Spring inspires us to open the windows, to breath in and to springclean. It motivates us to tie our runners on to run and walk and tobring out our bikes. While the sun and warmer days rejuvenate us,it is also the time of year when people in cultures around the world

choose more detoxifying, cleansing foods to aid the liver.

Detoxify for Better Health and More Energy

Ask your naturopath to develop a safe, cleansingprogram to suit your specific needs. To get started,

Naturopath Rachel Schwartzman shares naturaldetoxifying approaches and which foods help aid Phase 1

and Phase 2 liver detoxification.

Fermented is Fabulous

One of 2015s top heath food trends is a revival offermented foods for digestive health. The reason traditional

fermented foods are gaining popularity again is the high amount ofprobiotics and enzymes they contain. Food expert Marni Wassermanshares the health benefits of her favourite international choices.While on the question of digestion, Naturopath Jennifer Hendry-

Lynn also recommends fermented foods and looks at leaky gutsyndrome, offering additional natural ways to improve and aid digestion.

Finding Fresh with Sprouts

Finding local, fresh foods in early spring is challenging. Sprouts can fill the gapand offer a vitamin and mineral packed crunch to salads, wraps and sandwiches. Wewent to the root of the health benefits in sprouts with Rosanna Lee, PHEc, MHSc,BASc this edition. She shares the healthiest choices available to buy at your favouritehealth food store or farmers market. If your green thumb is starting to itch and its toosoon to seed your garden, try growing sprouts on our countertop. They take minimalspace and the rewards are ready to eat in a few days.

Kitchen Inspiration to Keep You Moving

We hope to inspire you in the kitchen with new foods and recipes to try thisedition. Weve included energizing breakfast recipes and recipes from Sarah Brittonsnew book released this April My New Roots including her most famous Life-ChangingLoaf of Bread recipe.

Enjoy all the glorious blooms of spring, get into the garden and cycle throughCanadas incredible scenery!

Spring into health,

Charleen Wyman, BA Journalism, BA EnglishEditor, Healthy Directions

[email protected]

Your compass for natural health,

wellness and outdoor adventure.

SPRING 2015Vol. 17 No. 2

EditorCharleen Wyman

[email protected]

Editorial:Written contributions

and photos are welcome.

However, all content is subject

to editorial review.

HEALTHYDIRECTIONS

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

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

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

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

HEALTHYDIRECTIONS

EDITORS NOTE

ed

ito

r

Advertising Sales:Jon Cousins

1-877-276-1849 [email protected]

Visit our website for current health and eco news and events, features,

recipes, coupons, free prizes and more:

www.HealthyDirections.ca

4 Spring 2015 HEALTHY DIRECTIONS | www.healthydirections.ca

ContributorsRachel Schwartzman, ND, L.Ac, Birth Doula,

Doug Cook, RD, MHSc,Jolie Root, LPN, LNC,

Camilla V Saulsbury, Nadine Nellissen,Rosanna Lee, PHEc, MHSc, BASc,

Sarah Britton,Marni Wasserman,

Kathleen Trotter, MS, BA (Honours),Sylvain Boss,

Jennifer Hendry-Lynn, HBSc, ND,and Renita Rietz


rosanna Lee, PHEc, MHSc,BASc is a nutrition and healthexpert, a professional homeeconomist and an avid foodiewith diverse experiences inhealthcare, community nutrition,industry, education, public health and research. Call: (647) 889-8854.

OUR CONTRIBUTORS

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ite

Sarah Britton is the acclaimedholistic nutritionist, writer, andphotographer behind thepopular healthy foods blog MyNew Roots. She grew up inToronto and graduated acertified nutritional practitionerfrom the Institute of HolisticNutrition in 2007.

Doug Cook, RD, MHSc is aregistered dietitian with a focus onfunctional medical nutritiontherapy. He uses an integrative andholistic nutritional approachproviding science-based guidanceon food and diet. He is the authorof The Complete Leaky GutHealth & Diet Book released thisApril. www.dougcookrd.com.

marni Wassermans life is rooted in healthy eating. Culinarynutritionist, author of Plant-BasedDiet for Dummies, and owner ofTorontos first plant-based cookingstudio, Marni uses passion andexperience to educate individualson how to adopt a realistic plant-based lifestyle that is bothsimple and delicious. Visit:www.marniwasserman.com.




NATUROPATHIC ADVICEh

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By Rachel Schwartzman, ND, L.Ac, Birth Doula

INCREASE CRUCIFEROUS VEGETABLES IN YOUR DIETIncrease cruciferous vegetables in your diet such as; cabbage, broccoli, cauliflower, kale, collards, bokchoy, and brussel sprouts at

least three times per week. These foods support both Phase 1 and Phase 2. This means they process the toxins and excrete them effectively.Not a lot of foods can do that. Cruciferous vegetables are also touted for their anticancer properties, and are rich in indole-3-carbinol, aphytochemical that inactivates potentially harmful estrogens, reducing the risk of female fibroids, cysts, and cancers.

DRINK LEMON WATER Start your morning off with a glass of lemon water. Cut about 1/4 of a lemon wedge and squeeze into a

glass of room temperature water. The bitter flavour of lemon stimulates the liver and promotes bile productionfrom the gallbladder.

EAT RASPBERRIES AND ADD TUMERIC TO YOUR DIETRaspberries and tumeric both slow down Phase 1 and speed up Phase 2. This is a good thing. Tumeric

can be added to rice, tossed in with some veggies, added to smoothies, or mixed in with some almond milkand honey as a warm beverage.

EAT VEGETARIANTry having a few vegetarian meals per week. You can start with "Meatless Monday" and incorporate

beans into your lunch or dinner plan. Beans help support phase 2. There are a variety to choose from; chickpeas, black beans, kidney beans, lima beans etc. Add them to a salad, put them in a wrap, on rice or quinoa, or makea bean salad.

GO MORE GREENPump up your green vegetable intake or consider a greens drink. Green vegetables are rich in vitamins and

minerals; such as C, K, E, K, folate, calcium, magnesium and iron. They really are a powerhouse of nutrition.They also neutralize chemicals and pesticides in our foods, and support liver health. A green supplement ishelpful on the days you are not eating enough of these vegetables. Powdered drinks are easily mixed into waterand give you the equivalent serving size of 8 vegetables. There are a variety to choose from, just make sure youpick up an organic one.3

Our liver works very hard to keep us healthy. Poor food choices,alcoholic beverages, medications, and environmental toxin exposure arejust a few examples of what our liver has to detoxify for us.

The liver uses a two step detox sequence known as, Phase 1 and Phase 2detoxification. Phase 1 is when the liver makes toxins soluble by processing theminto a water soluble form. This crucial step is what allows these toxins to beexcreted from the body. Problems arise, when Phase 1 is complete, at this pointtoxins can be 60 times more harmful to our bodies then before they entered ourbody. This is where Phase 2 comes in, and finishes up the dirty job of Phase 1.Phase 2 neutralizes the toxins. If Phase 2 is not working well, we will store thosetoxins in our fat cells, and this can make us sick. This toxic burden has beenconnected to headaches, migraines, acne, mood disturbances, as well as women'shealth concerns, such as fibroids, endometriosis, breast cysts, and cancer. Beloware some simple things you can do to help your body move these toxins out!

Foods that Fuel Liver Detox

Rachel Schwartzman is a

board certified naturopathic

doctor, licensed

acupuncturist and birth

doula. She maintains a

general family practice in

Toronto, with a special

interest in family medicine,

women's health, pregnancy

and pediatrics. Visit:

rachelschwartzman.com


TREND WATCH HEALTHY OILSh

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Is Avocado Oilthe New

Coconut Oil?By Doug Cook, RD, MHSc

Coconut oil has beenenjoying the spotlight for afew years and with goodreason, its a great tasting andversatile oil rich in medium-chain, saturated fatty acids.

However, it may be time topour on avocado or camelliaoil for their share of the glory.They, as well as flax oil aregaining popularity withhealth-conscious consumers.

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CAMELLIA OILBy far this is the new kid on the block for North

America but not in Asia where it is well known. Camelliaoil also goes by tea seed oil and tea oil; all coming from theplant genus camellia which includes camellia oleifera,camellia sinesis and camellia japonica. Because it comesfrom the tea plant, many confuse it with tea tree oilalthough the oils are completely different with differentfeatures. Unlike tea tree oil, camellia oil is edible. It isdescribed as having a light, nutty, asparagus-like flavourand a pale-green colour.

It is quite versatile as cooking oil and its used forsalad dressings, in baking, sauting, or dips like hummus;essentially anywhere youd use olive or avocado oil. Its nowonder why this oil is gaining popularity and may justbecome a staple pantry oil like olive oil is.

From a health perspective, camellia oil has beenpromoted as a traditional remedy for bowel, stomach, liverand lung disease in Asia. Animal studies confirm thatcamellia oil can prevent damage to the lining of thestomach and intestines from non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, andincreases levels of the antioxidant glutathione peroxidase,super oxide dismutase while decreasing inflammatorymarkers seen with NSAID use.

Fatty acid composition

This oil is very high in monounsaturated fats, about82% of the total fat. Because of this, it is sometimesreferred to as olive oil from Asia.

Smoke point

Camellia oil has a relatively high smoke point of 246C or 475 F also making it suitable for cooking at moderateto moderate-high temperature like avocado oil.

AVOCADO OILIf youre in the mood for something a little different

than the tried and true olive oil, consider avocado oil. Basedon my experience with clients, as oil its new for mostpeople. Like olive, avocado oil is extracted from the flesh ofthe fruit versus the seed which doesnt contain much oil atall. Avocado oil is a rich, emerald green oil with low acidlevels and is naturally trans fat free.

Vitamin E

As far as oils go, avocado oil is a good source. Whilevitamin E is made up of eight similar, but structurallydifferent compounds, it is highest in the alpha-tocopherolform but does contain small amounts of beta and gammatocopherol as well. Cold pressed avocado oils will have thehighest amounts of vitamin E.

Chlorophyll

Avocado oil contains high levels of chlorophyll (about10 times more than olive) which is responsible for its intenseemerald green colour.

Fatty Acid Composition

Avocado oil is richest in monounsaturated fat, about 70-72% of the total fat with the balance coming frompolyunsaturated and saturated fatty acids. Avocado oil is verylow in the plant-based omega 3-fat alpha-linolenic acid.

Smoke Point

In cooking, the smoke point is the temperature at whichthe oil degrades and there is some degree of oxidation.Unrefined avocado oil has a smoke point of: 217 C or 375-400 F and an even higher one 271 C or 520 F for the refinedversion making it suitable for medium to medium-hightemperature cooking.

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THE CHOICE IS YOURSVariety is the spice of life and its no different

when it comes to oils; consider having a fewdifferent oils on hand in the kitchen includingcoconut, avocado and camellia oil.3

References:Alpha-linolenic acid and risk of prostate cancer: a case-control

study in Uruguay.http://tinyurl.com/q69278s

Alpha-linolenic acid http://tinyurl.com/pzw9otd

Beneficial effects of Camellia Oil on ketoprofen-induced

gastrointestinal mucosal damage through upregulation of HO-1

and VEGF

http://tinyurl.com/pw33fgo

Tea oil camellia: a new edible oil crop for the United States

http://tinyurl.com/nqwfjpa

FLAX OILFlax has been the darling of the health food world for a long

time and having been in the sidelines for awhile is making a comeback. Flaxseed oil comes from the seeds of the flax plant and is agolden amber colour with a distinct flavour. Its main claim to fame isthat its high in omega-3 fats.

Fatty Acid Composition

Flaxseed oil is comprised of about 57% of the plant form of thepolyunsaturated omega-3 fat alpha linolenic acid (ALA); similar to,but different from its animal-based omega-3 siblings EPA and DHA.

The recommended dietary allowance for men is 1.6 g/day and1.1 g/day for women. Its estimated that the average Canadian isgetting between 1.3 to 2.5 g/day without any concerted effortbecause ALA is found abundantly in the food supply. To put it intoperspective, one tablespoon of ground flax has about 2 g of ALA. Ifyoure choosing flaxseed oil, with 8 g of ALA per tablespoon,yourelikely getting more than enough.

Its worth mentioning that there is some concern about apossible increased risk for sex-hormone related cancers with higherthan typical intakes of ALA; something that can easily be done whenflaxseed oil is used liberally in the diet or when take as a supplement.Men with prostate cancer should not take ALA supplements and flaxoil would provide ALA in amounts like supplements would. Intakesof 2 to 3 tablespoons per day are not uncommon and would provide16 24 g of ALA, an amount not seen when eating whole foods.

Flaxseeds have a smaller amount of ALA and have lignans,phytonutrients that appear to be protective against cancer which iswhy, in the case of flax, the whole food may be the better choice.

Smoke Point

Flaxseed oil is highly unsaturated making it more susceptible todamage from light, air and cooking; with a smoke point of just 107 Cor 225 F and should never be used in cooking. Use sparingly; itdoesnt provide anything that whole food cant and might result in anexcess of ALA consumption.

Doug Cook, RD, MHSc is a

registered dietitian with a

focus on functional medical

nutrition therapy. He uses an

integrative and holistic

nutritional approach providing

science-based guidance on

food and diet. He is the author

of The Complete Leaky Gut

Health & Diet Book

(Robert Rose, Spring2015).

www.dougcookrd.com.



Research on the incredible healthbenefits of omega-3s is published almostdaily. The marine omega-3 fatty acidsdocosahexaenoic acid (DHA) andeicosapentaenoic acid (EPA) play a crucialrole in brain, nervous system, and eyedevelopment. Here are some of the findings.

HEART HEALTHIn a Heart and Stroke Foundation of

Canada position statement the foundationrecommends consuming morepolyunsaturated fat, especially omega-3fatty acids (fatty fish, flaxseed). In theirstatement they claim omega-3 fat helpsprevent blood from sticking and clotting andhelps lower triglycerides.

In the American Heart Associationsscientific statement on omega-3s effect onheart health, it endorses raising DHA andEPA levels by eating fish or taking a dailyfish oil supplement.

Studies show omega-3 fatty acidsimprove blood flow through the constrictedarteries of heart disease patients. EPA andDHA support normal blood pressure, whileincreasing protective high-densitylipoprotein (HDL) cholesterol. Higher HDLsubstantially reduces heart attack risk.

BRAIN HEALTHThe Alzheimer Society of Canada

offers tips for making healthy food choicesand recommends including foods rich inomega-3 oils, such as cold-water fish andwalnuts.

For adults, omega-3s improve mood,memory, recall, reasoning, and focus andsupport brain health as we age. ChicagosRush Medical Center found people with thehighest levels of DHA had a 60 percentlower risk of Alzheimers than those withthe lowest levels. The University ofSheffield Psychiatry Department researchersfound omega-3 fish oil supplements helpalleviate the symptoms of depression,bipolar disorder, and psychosis.

JOINT HEALTHOmega-3 EPA has a positive effect on

inflammatory response. EPA competes withpro-inflammatory arachidonic acid in thebody. This means EPA helps regulate bodyinflammation, which may benefit painfulinflammatory conditions, such as arthritis.Patients with psoriasis, atopic dermatitis,and bronchial asthma have also experiencedbenefits.

MIGRAINE RELIEFDecreased frequency and severity of

migraine attacks were noted in a study at theUniversity of Cincinnati. The majority ofpeople who took fish oils experienced a 40-50 percent reduction in migraine frequencyand severity. Participants took nine fish oilcapsules daily, with each providing 180 mgof EPA and 120 mg of DHA.

ENDOCRINE SYSTEM HEALTHRecent studies find taking fish oils

improves insulin sensitivity and reducesinsulin resistance in older adults. Sinceinsulin resistance may lead to type 2

diabetes, this is welcoming news. TheNorwegian Institute of Health establishedthe role of omega-3 fatty acids in controllingdiabetes. The study shows giving cod liveroil to children during their first year of lifereduces the juvenile diabetes risk by asmuch as 25 percent.

INFANT AND TODDLER HEALTHOmega-3 is helpful for brain

development. Many pregnant and nursingmothers shape their babys intelligence andhappiness by supplementing with fish oil.

Exciting studies show children (andadults) with attention deficit disorder (ADD)and attention deficit hyperactivity disorder(ADHD), dyslexia, dyspraxia, andcompulsive disorders experience a greatlyimproved quality of life when taking a dailydose of approximately 700 mg of combinedEPA and DHA.

We simply cannot afford to ignore thelifelong benefits of fish oils. At all ages,from the cradle to our golden years, omega-3s help keep us vibrantly healthy, strong,and sharp!3

The Extraordinary Benefits of

Omega-3 By Jolie Root LPN, LNC

Lemon, Garlic, and Herb PopcornIngredients:

6 cups of popped hot air popcorn

2 Tbsp. of Carlson Cod Liver OilLemon Flavor

2 Tbsp. of melted butter

Frontier Natural Products, Garlic N Herb,Salt-free Blend

Directions:

Pour Carlson Cod Liver Oil and melted butter over popcorn. Gently toss. Sprinkle with Garlic N Herb seasoning. Gently toss again, and enjoy with friends.

135M

www.carlsonlabs.com 2015

Note: This recipe is great for adults and children alike. To make this recipe kid-friendly, simply add 1 Tbsp of Carlson for Kids Cod Liver Oil in lemon avor in lieu of the adult product.

OMEGA-3 RESEARCHc

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Carlson fish oil products not only taste great, they are also regularly tested to ensure f

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Carlson fish oils a perfect fit for your familys healthy lifestyleSince 1982, Carlson has delivered high quality fish oils straight from deep, cold ocean waters, and processed in Norway to ensure high quality. These fish oils provide omega-3 fatty acids that are considered important nutrients to help support and maintain overall brain and heart health. Carlson fish oil products not only taste great, they are also regularly tested to ensure freshness, potency and purity.

888-234-5656 | www.carlsonlabs.com

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16 Winter 2015 HEALTHY DIRECTIONS | www.healthydirections.ca16 Winter 2015 HEALTHY DIRECTIONS | www.healthydirections.ca

FOOD PASSIONS BREAKFASTS WITH A BOOSTr

ec

ipe

s

Fluffy Lemon, Chia Seed Pancakes

Courtesy of Bobs Red Mill Everyday Gluten-Free Cookbook

by Camilla V Saulsbury, 2015 www.robertrose.ca

Reprinted with publisher permission.

Available where books are sold.


Fluffy Lemon Chia Seed PancakesGluten-Free

Cottage cheese in the batter makes these lemony pancakes lightand fluffy, with a flavour reminiscent of cheesecake awonderful breakfast surprise! Chia seeds give them a cheerfulpolka-dotted appearance and a subtle crunch.

Makes 12 pancakes

INGREDIENTS23 cup millet or sorghum flour13 cup tapioca starch12 tsp baking soda14 tsp fine sea salt2 tbsp fine crystal cane sugar112 tbsp chia seeds4 large eggs1 cup cottage cheese12 cup milk2 tbsp melted virgin coconut oil or unsalted butter1 tbsp finely grated lemon zestNonstick cooking spray

DIRECTIONSIn a large bowl, whisk together millet flour, tapioca starch,

baking soda and salt.In a medium bowl, whisk together sugar, chia seeds, eggs,

cottage cheese, milk, coconut oil and lemon zest until blended.Add the egg mixture to the flour mixture and stir until just

blended.Heat a griddle or skillet over medium heat. Spray with

cooking spray. For each pancake, pour about 14 cup (60 mL)batter onto griddle. Cook until bubbles appear on top. Turnpancake over and cook for about 1 minute or until goldenbrown.

Repeat with the remaining batter, spraying griddle andadjusting heat as necessary between batches.

TIPSYou can use 1 12 tsp (7 mL) lemon extract in place of the

lemon zest. An equal amount of poppy seeds can be used inplace of the chia seeds.

Courtesy of Bobs Red Mill Everyday Gluten-Free Cookbook by

Camilla V Saulsbury, 2015 www.robertrose.ca


Available where books are sold.

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Baked Millet, Apple and RaisonBreakfast Cupcakes'Part muffin, part cereal and 100% delicious, these portable milletcupcakes are the new definition of fast food. Makes 12 cupcakes.

INGREDIENTS1 12 cups unsweetened apple juice2 large tart-sweet apples (such as Gala, Braeburnor Golden Delicious), peeled and shredded1 cup millet34 cup raisins or other chopped dried fruit14 tsp fine sea salt2 tbsp warmed virgin coconut oil12 cup chopped toasted nuts or seeds (optional)

DIRECTIONSIn a medium saucepan, bring apple juice to a boil over medium-

high heat. Reduce heat to medium-low and stir in apples, millet,raisins, salt and coconut oil; cover and simmer for 5 minutes. Removefrom heat and let stand for 15 minutes. Uncover and stir in nuts, ifusing.

Meanwhile, preheat oven to 350F (180C). Divide milletmixture equally among prepared muffin cups.

Bake for 25 to 30 minutes or until tops are pale golden andslightly puffed. Let cool in pan on a wire rack for 15 minutes, thentransfer to the rack to cool completely.

Courtesy of Bobs Red Mill Everyday Gluten-Free Cookbook

by Camilla V Saulsbury, 2015 www.robertrose.ca.


Carrot Bread with Coconut and CardamomThe exotic scents of coconut and cardamom instantly elevate thisquick and easy bread into a very special treat. It is also loaded withgood-for-you ingredients, which means you can savour it forbreakfast and snacks. Makes 12 slices. Preheat oven to 350F..INGREDIENTS23 cup sorghum flour23 cup millet flour23 cup potato starch2 tsp GF baking powder1 tsp ground cardamom12 tsp baking soda12 tsp fine sea salt1 cup packed light brown sugar2 large eggs12 cup melted virgin coconut oil2 cups shredded carrots1 14 cups unsweetened flaked coconut

DIRECTIONSIn a large bowl, whisk together sorghum flour, millet flour,

potato starch, baking powder, cardamom, baking soda and salt.In a medium bowl, whisk together brown sugar, eggs and

coconut oil until well blended.Add the egg mixture to the flour mixture and stir until just

blended. Gently fold in carrots and coconut. Spread batter evenly inprepared pan and loosely tent pan with foil. Bake in preheated ovenfor 80 to 90 minutes or until top is golden and a tester inserted inthe center comes out clean.

FOOD PASSIONS BREAKFASTS WITH A BOOSTr

ec

ipe

s

Courtesy of

Bobs Red Mill

Everyday Gluten-Free Cookbook

by Camilla V Saulsbury,

2015 www.robertrose.ca.




Oatmeal with NutraCleanseAdding NutraCleanse to your oatmeal is a gluten-free way tosupport healthy blood pressure, weight loss and betterdigestion. It provides omega-3 and omega-6 and a high amountof fibre to your diet.

INGREDIENTS1/3 cup oatmeal1 cup coldwater1 pinch of salt1/3 cup of NutraCleanse (contains flax seed, psyllium huskdandelion root powder, burdock root powder and fenugreekseed powder)1/2 cup of berries (blueberries, blackberries, red currants)

DIRECTIONSAdd 1/3 cup oatmeal to 1 cup cold water in pot with dash

of salt. Heat to boiling, stirring frequently. Turn heat down andsimmer for 5 minutes, stirring occasionally. Then add 1/3 cupNutracleanse and stir. Empty into bowl, serve with honey andmilk. Top with your favourite berries. Enjoy!

ON THE RUN? Just add 1/3 cup or three heaped tablespoons of

NutraCleanse to 2/3 cup of milk or juice and stir. (Mixture willnaturally thicken after 1 minute).

Courtesy of Nutracleanse.


Garcinia cambogia is an effectiveherbal aid to launch and support any weightmanagement program. Its lengthy historicaluse for reducing cravings and controllingappetite has worked for generations and isnow being confirmed through leading edgescientific studies completed by HimalayaHerbal Health Care.

A TESTED ACCURACY AND DOSAGE STRATEGY

Himalaya validates the safety andefficacy of their products through their ownhuman clinical trials, using their ownproduct. The dosage used in the clinicaltrials is the same suggested dosage on thepurchased product. This allows for anincreased rate of success because anappropriate time frame for expected changeis suggested.

Double blind placebo controlled studiescompleted on the Himalaya garcinia, haveshown that in as little as 6 weeks, by takingone caplet twice daily post meals, feelings ofsatiety and fullness increase; reducingoccasions of overeating. Other Himalayastudies showed that garcinia can also helpmaintain a natural body weight, and helppromote healthy cholesterol and lipid levels.For example, one four month clinical trialshowed that Garcinia was able to reduceBMI by 31.3% with no toxicity or adversereactions observed in any of the patients.

Himalaya garcinia not only prevents theformation of fat, but also promotes theburning of stored fat. Garcinias ability toenhance weight management stems from thephytochemicals contained in the fruit of this

plant. A key entity is hydroxycitric acid(HCA). HCA has been shown to play 3 keyroles that may lead to the promotion of fatloss and weight management.

1. HCA reduces the conversion of blood-sugar to fat. It does this by inhibiting ATP citrate lyase, an enzymethat converts sugars into fatty acids, such as cholesterol and triglycerides, thus supporting the bodys lipid profile.

2. HCA redirects incoming food and stored fat into glycogen. Glycogen is the bodys instant form of energy and does not spike blood sugar levels. Thisallows the body to feel more energizedand receive more vitality.

3. Lastly, HCA also signals and increases feeling of satiety, which reduces appetite and cravings.

Himalaya recognizes that HCA is a keycomponent in Garcinia and has dedicated asignificant portion of the formula to containa 65% HCA extraction. However, in additionto HCA, Himalaya finds value in all plantelements, such as the fruit, fruit rind and leafpowder. Himalaya garcinia uses the entirefingerprint of the plant. This is importantbecause there are constituents and co-factorsin the whole herb that are necessary toprovide the positive health benefits peoplehave experienced from the traditional use ofgarcinia.

RETAINING THE PURITYHimalaya garcinia is organically grown

in the native habitat of the evergreen forestsof India where it has been naturallyharvested and grown for hundreds of years.Himalaya garcinia is grown without the useof pesticides or herbicides and extractedusing a patented process that retains the fullsymphony and proportion of the plantconstituents and co-factors. Himalaya doesthis by keeping the extraction method thesame as traditional practices, by using water,resulting in a clean, pure, extract free ofsolvents.

Utilizing a patent pending process,Himalaya then binds their garcinia into acaplet using components of the plant itself.This revolutionary process not only providesthe whole herb, but also makes it the onlyUSDA certified garcinia on the market in acapsule or tablet form.

ABOUT HIMALAYAIntegrating the principles of traditional

medicine and modern science, Himalaya is aworld pioneer in the field of scientificallyvalidated herbal healthcare. Himalaya holdsa reputation for clinically studied, pure, andsafe herbal health care products that arebased on extensive scientific validation andstringent quality controls.3

Nadine Nellisson has been interested in wholistic

health since her involvement in sports at an early

age. It was from an athletic viewpoint she

realized the important connection between

physical exercise, diet and emotional health.

Nadine offers practical, as well as inspirational

ways to approach and understand health.

PRODUCT PROFILE HIMALAYA GARCINIA CAMBOGIAp

ro

du

ct

s

By Nadine Nellissen

Proving the Safety and Efficacy of

Weight Loss Herb Garcinia Cambogia


How does garcinia cambogia research measure up?Himalaya Herbal Health Cares human clinical trials areproving Himalaya garcinia both supports a natural bodyweight and promotes healthy cholesterol levels.



Spring is one of the best times of theyear. Picturesque signs of new life, growthand renewal emerge as we thaw from a long,dark and cold winter season. Light patchesof green grass surface, birds and squirrelscome out and play, and the first little budspush out from the ground; all signalling thebright and warmer days ahead. What is mostexciting about spring are the abundance offoods that start to come out from hiding.

However, being in between winter andsummer, it can still be quite challenging tofind a variety of fresh foods to nourish ourbodies. The vegetables and fruits we oftenfind in grocery stores and markets these days

are largely imported and travel many foodmiles to get to our plates. But if youre anorganic locavore and prefer to find your fareat community farmers markets you mightnot find what you need.

A great alternative is to start up yourown do it yourself (DIY) project and growyour food in the comfort of your own home.Sprouts are a wonderful plant food source toconsider they are easy to grow, take upvery little space, are low-maintenance, areversatile in many recipes and are a healthyand nutritious addition to your meals, snacksand beverages.

ALFALFA SPROUTS Alfalfa generally take 1-2 days to

sprout and can be incorporated into yourmeals raw or cooked. These sprouts have amild flavour with a light crunch. Theaverage serving of alfalfa sprouts contains35% protein with 4 out of the 8 essentialamino acids we need for our bodies. Alfalfasprouts also provide a good source ofvitamins D and E with vitamin Dcomplimenting our absorption of calcium,and vitamin E supporting a healthyimmunity and restoring skin and eye health.

The Real Dirt on

The Best Sprouts to Eat and Grow

FOOD PASSIONS WHATS SPROUTING IN YOUR KITCHEN?G

ro

w

By Rosanna Lee, PHEc, MHSc, BASc

Fresh is hard to find in April except for growing your own sprouts or

buying at the indoorFarmer's market. Which ones pack the most punch?


WHAT ARE SPROUTS? Sprouts are edible plant sources of food and come inmultiple varieties (e.g. bean sprouts, sunflower sprouts,alfalfa sprouts, rye sprouts, pea sprouts). They areessentially the shoots of germinated seeds that we use togrow plants. Sprouts are nutritionally great sources ofprotein, vitamins, minerals and fiber.

On top of this, sprouts support heart health, helplower cholesterol, and can also help us maintain and, orlower our weight due to their fiber content. The mostcommon types of sprouts we use are alfalfa, mung bean,soybean, lentil, cabbage, radish and rye, which we oftenfind in our salads, soups, casseroles and wraps.

PEA SPROUTSPea sprouts take an average of

3-4 days to grow and provide 22% protein per serving. A tiny but a goodie (not only because they are sweet and

fresh-tasting), pea sprouts provide all essentialamino acids and are a great addition to salads or

soups if you are looking for added protein.Essential amino acids help with themaintenance of protein balance in

our bodies and help support muscle repair.


SOYBEAN SPROUTS Very mild in flavour (almost none) and

big on crunch, these sprouts take an averageof 4-6 days to grow and can be consumedraw or cooked as well. An average serving ofsoybean sprouts contains 40% protein,vitamins A, B and C and a good amount ofminerals for good health. Vitamin A supportsvision health, provides immune support, andpromotes cell growth and restoration.Vitamin B can help boost our moods,maintain a healthy nervous system, repairour cells and ease stress and aid in ourmemory. Vitamin C can provide immuneprotection, promote cardiovascular andprenatal health and maintain skin health.

CLOVER SPROUTS With a mild flavour and an extremely

tender texture, clover spouts are also big onnutrition (very similar to alfalfa sprouts).Often incorporated into micro-greengardens at home, clover sprouts provide35% protein per serving with vitamins A,B, C, E and K. These sprouts also contain ahandful of minerals calcium, iron,magnesium, phosphorous, potassium, zinc,carotene, chlorophyll and amino acids.

FENUGREEK SPROUTSThis is not a common sprout we hear

about, but fenugreek sprouts are extremelynutritious. With a bitter and a distinct

aromatic flavour (pairs well with a sweetdressing for salads), fenugreek sprouts offeran array of nutrition vitamins A, B, C, Eand are loaded with minerals like calcium,iron, magnesium, phosphorous, potassium,zinc, carotene and amino acids.

Now that you know the health benefitsof sprouts, try incorporating them into avariety of different recipes addingnutrition, vibrant colour and texture to yourmeals! Some neat ways to use sprouts areadding them to curries, smoothies, cakes,stir fries, juices, breads and cereals. For alisting of more creative recipe ideas, checkout Sprout People for some addedinspiration! http://sproutpeople.org 3


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There is no way I could write a cookbook and not include the famous recipe that launched MyNew Roots into the blog stratosphere. The life-changing loaf of bread continues to circle the globe,convincing skeptics everywhere that healthy food can also taste delicious. To change things up a tad,I added a couple of my favorite things: caraway seeds and black olives. These little flourishes reallymake the bread special and even tastier.

DIRECTIONSIn a flexible silicone loaf pan (or a parchment-lined loaf pan) combine the sunflower

and flax seeds, hazelnuts, oats, chia seeds, psyllium seed husks, sea salt, and carawayseeds, stirring well.

Whisk the maple syrup, oil, and 112 cups / 340ml water together in a measuringcup. Add this mixture plus the chopped olives to the dry ingredients, and mix untileverything is completely soaked and the dough becomes very thick (if the dough is toothick to stir, add 1 or 2 teaspoons of water until it is manageable). Smooth out the top withthe back of a spoon. Let sit out on the counter covered for at least 3 hours, or overnight.

Preheat the oven to 350F / 180C. Bake the loaf on the middle rack of the oven for20 minutes. Remove the bread from the loaf pan, turn it upside down directly onto the ovenrack, and bake for another 30 to 40 minutes. (The bread is done when it sounds hollowwhen tapped.) Let the bread cool completely before slicing; to slice it easily, use a verysharp, smooth knife instead of a serrated bread knife.

Store the bread in a tightly sealed container in the refrigerator for up to 5 days. (Itfreezes well, too, so slice before freezing for quick and easy toast!)

INGREDIENTS1 cup sunflower seeds12 cup flax seeds12 cup hazelnuts or almonds1 12 cups gluten-free rolled oats2 tablespoons chia seeds4 tablespoons psyllium seed husks (3 tablespoons if using psyllium husk powder)1 teaspoon fine sea salt1 tablespoon caraway seeds1 tablespoon pure maple syrup (for sugar-free diets, substitute a pinch of stevia)3 tablespoons coconut oil or ghee, melted12 cup Kalamata olives, pitted andchopped

PSYLLIUM SEED HUSKS This bread does not contain any flour, so the binding agent used is psyllium. Psyllium seed husks are one of natures most absorbent

fibers, able to suck up over ten times their weight in water. For this reason, psyllium helps to reduce cholesterol levels, aid digestion, andaugment weight loss.

Excerpted from My New Roots: Inspired Plant-Based Recipes for Every

Season by Sarah Britton. Copyright 2015 Sarah Britton. Published by

Appetite by Random House, a division of Penguin Random House

Canada Limited, a Penguin Random House Company. Reproduced by

arrangement with the Publisher. All rights reserved.

Recipes and Photos by Sarah Britton

The Life-Changing Loaf of Bread with Olives and Caraway

Makes one delicious loaf.

FOOD PASSIONS MY NEW ROOTS r

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HDspring2015_HealthyDirectionsTemplate 15-03-16 1:27 pM page 24

Prevent reflux by having an acid-alkaline balanced stomachusing a natural health product #39. This increases energy-promoting oxygen in all cells of our body. Most people are not aware of theimportance of a natural acid-alkaline balanced body andsuffer all their lives needlesslywith discomforts. You should notneed any antacids or drugs andfeel well in your stomach, helpdigestion and strengthen yourimmune system (located mostlyin your intestines) to fight allillnesses including cancer cellsthat we have in our body everyday. Dr. Otto Warburg receivedtwo Nobel prizes for hisdiscovery that cancer cellscannot exist in a an oxygen-richenvironment. Achieving an acid-alkaline balanced body is easywith #39 and has no side effects. Prevents discomforts andillness. Supporting information on the internet. Truthful actual experiences from real people:Reflux gave me a sore throat and I could not singin the church choir anymore. After taking Bell #39 Ihave no more reflux and rejoice in singing again. HeleneGiroux, 65, Quebec, QC.Have family history ofheartburn. For last 10 years I suffered a lot with acid reflux.I told all family members about #39 being all natural, givingquick relief with no side effects and no antacids neededanymore. Michael Fasheh, 49, Port Ranch,CA.Heartburn, acid reflux, stomach trouble formany years. Doctors gave me different pills, but I had nolasting relief. Had every test known to man. I finally talkedto my health food store and they said Bell AcidicStomach/Alkaline Balance really works. It sure does. I hadmy husband and son take it and they all had the sameresults. I can now eat even spicy food with no problems.Verna Conti, 80, London, ON.

#39 NPN 80053642

University of Toronto professor states that 69% of adults have sleepingproblems. Bad sleep reduces physical and creative energy all next day.Almost all families are affected. Sleep apnea may cause high bloodpressure, strokes, heart attacks and irregular heart beats. Can be verydestructive in relationships. Hundreds of true testimonials on theBell website from people like you.

Real people wrote: I really didnt snore or gasp for airanymore. I sleep through the night and feel rested and refreshed in themorning. Mark Wilson, 40, Hudson, NH.Sleep apnea capsulesworked first night. For 15 years I had sleep apnea and my doctormade me buy a CPAP machine, which I could not use. Finally Bell #23

helped the first night and every night thereafter. Like a miracle. Unbelievable. Karen Braun, 67, GlaceBay, NS.For 20 years I was waking up frequently gasping for air. During the day I wouldstart napping every time I would sit down, because I was tired. Since taking #23 sleeping 6 hoursis heaven. It made a substantial change in my life. Mary C. Myrick, 62, Jackson, MS.It is sucha joy not having to use the CPAP machine anymore. Wayne Burse, 63, Beamsville, ON.

#23 NPN 80045172

Guaranteed better than all others they usedsay dozens of delighted users with full names andtowns on the Bell website. Works by cleaning bloodinside rather than attacking skin from the outside andleaving the actual causeuntreaded. Here are a fewexamples:Actual Results. After 1 weekmy severe acne became quite mildand after 2 weeks it had completelyvanished. I suffered for 5 stressfulyears of having acne and extremelydry, irritated skin. Bell Help for SkinDisorderssaved my life. Myskin is now beautiful and you wouldnever know I suffered from acne andother skin problems for years. ZachLustgarten, 18, Oshawa, ON. RED NOSE/CHEEKS ROSACEA gone in less than a week. Wasfighting it for 30 years with topicalcreams and prescriptions withoutgetting satisfaction. I live a healthy life, dont smoke and dontdrink. People thought a reddish face comes from drinking.This is a myth. Will take it for the rest of my life when needed.Donald E. Gillespie, 56, Innisfil, ON. PSORIASIS I had severe psoriasis over 95% of mybody. Last 5 years I have stunned every doctor anddermatologist. I spent tons of money on remedies. After I gotBell Help for Skin Disorders, Ive never seen anything work asfast in my life. Within 2 days I saw my skin clearing up. Imspeechless. It was inexpensive compared with what I spentbefore. Jessica Shantz, 25, Dawson Creek, BC. ECZEMA For 6 years my family doctor anddermatologist tried many medications and creams. Aftertaking Bell Help for Skin Disorders for just a few days myeczema itching stopped and my face started to clear up. Aftersuffering so long I am amazed with the results. Andy Yuen, 58,Vancouver, BC.

ACNEEczema, Rosacea & Psoriasis

Try your local health food stores first. If they dont have it and dont want to order it for you, orderon our website or call us with Visa or Mastercard. S & H $9.95. No S & H if 3 bottles are ordered.

1-800-333-7995 www.BellLifestyle.ca100% Truthful testimonials with full names and towns. Real people you can call,if you want more reassurance. Nomoney is paid for testimonials. To ensure this product is right for you, always read labels and follow instructions.

Presidents own story: 15 years ago Istarted to have arthritis, prostate,kidney, snoring and sleep apneaproblems, which were all helped quicklywith natural health products. I made it

my lifes purpose to help others. Nick A. Jerch

#60 NPN 80044199

Also available in pharmacies.

Stop Heartburn & Reflux Naturally

Snoring?Sleep apnea? Trouble falling asleep?

By Dr. C. Hammoud M.H., Ph.D.Calcification can be removed quickly on fingers (where we cansee it). Bell Calcium Build-Up #71can remove calcium in arteries, softorgans, heart valves, including alljoints may become less smooth oreven painful from the calciumbuild-up. Everybody knows themeaning of calcified, hardenedarteries and too few take the simplestep to rectify it. Calcification ofthe joints often comes togetherwith osteoarthritis and bothhealth problems can be treated atthe same time or separately. Bell#71 does one more importantthing, it helps to direct the calciumintake toour bones where we want it andneed it. Both are simple matterswe can understand and easily treat. Everybody saw the TVcommercials how a calcium remover cleans shower heads andthey become sparkling clean. This is what Bell #71 may do foryour fingers, arteries, organs and joints if taken regularly. Names and towns of people are on our website:Within a week of using #71 the lumps on my fingers havegone away Im surprised to see actual results of the build-upgradually disappearing. I also believe now it will reduce plaquefrom my arteries, where I cannot see itI was aware of calciumand hardening of the arteries. I tried Bell #71 and after onebottle I started to notice less stiffening in my knees and muchto my surprise a difference in my hands. I had limited jointmobility. After taking #71 for 8 months I have progressed towalking 5-10 miles every day.I have been on Bell CalciumBuild-Up for 4 months and I am a different person now. I amalso taking Bell Shark Cartilage #1 which is helping myarthritis.

Kidney functionMy own kidney function increased from 45% to 61% within 2months established by blood tests by drinking the Bell KidneyCleanse & Function Tea #76. Mount Sinai School of Medicine,May 2010 Newsletter, states that there is no conventionalmedicine to restore kidney function and NSAIDS drugs are notrecommended. Kidney transplant is an option. However, alltransplants require life long rejection drugs that kill the immunesystem and make a person defenseless against all minor andmajor illnesses. Excerpts from our website: Kidney GFR rate went from29 to 43.My kidney function went from 40% to 80%Within

2-3 months my kidney function went from 46% to 63% Passed 3 small stones after drinkingonly 5-6 cups of Bell Kidney Tea. You will find on our website full length testimonials withnames of people and towns you can call if you want more information.

#71 NPN 80045172

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Calcifiedswollenfingers

Calcifiedhardened arteries

60 MORE NATURAL MEDICINES on the Bell website. All guaranteed to help.Natural medicines are not altering the chemistry of our body and cause virtually no side effects

150301-Healthy_Dire.


FOOD PASSIONS MY NEW ROOTS r

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Sprouted Wild Rice withPistachios and Spring Vegetables

Sprouting wild rice is a simple and delicious way to enjoy thisamazing food completely raw. The process of sprouting wild rice iscalled blooming because the seeds actually unfold, very much likelittle petals, revealing the pale, tender insides. Its a really fun thingto watch, however slowly, and its groovy to eat something youveseen transform over a few days.

This salad combines fresh springtime tastes and textures, allsauced up with a delicious dressing featuring bright lemon andspicy mustard. The herbs add the final layer of flavour, making thisa salad that truly tastes alive! Because the rice is sprouted, it is verysweet, requiring salt in the saladmake sure to season it well to suityour own taste.

INGREDIENTS1 cup wild rice (makes 1 12 cups sprouted rice)2 tablespoons cold-pressed olive oil2 tablespoons strong mustardGrated zest of 1 organic lemon2 tablespoons freshly squeezed lemon juice1 teaspoon pure maple syrupFine sea salt2 cups shelled green peas1 cup cooked chickpeas4 spring carrots, julienned13 cup chopped fresh chives13 cup chopped fresh dill13 cup raw pistachios, roughly chopped

WILD RICEWild rice is the wildly nutritious seed of an aquatic grass that containshigh levels of protein, fiber, iron, and calcium. It is also gluten-free andextremely high in folic acid.

DIRECTIONSRinse the rice well, put it in a glass jar or bowl, and cover with

fresh, pure water. Let soak on the countertop overnight.In the morning, drain and rinse the rice; then cover it again with

fresh water and put the jar in the fridge. Drain and rinse the rice atleast twice per day for 2 to 3 days, until it has bloomedsome or allof the grains will have split open, and it should be tender enough toeat. Drain and rinse the sprouted rice and put it in a large bowl.

Whisk the olive oil, mustard, lemon zest and juice, and maplesyrup together in a small bowl, adding a few pinches of sea salt. Pourhalf of the dressing over the rice and fold to coat. Stir the peas,chickpeas, carrots, and herbs into the rice.

In a dry skillet over medium heat, toast the pistachios untilgolden and fragrant, about 5 minutes (be careful not to burn them!).Add the toasted nuts to the salad. Pour the remaining dressing overand fold to combine. Serve.

Excerpted from My New Roots: Inspired

Plant-Based Recipes for Every Season by

Sarah Britton. Copyright 2015 Sarah

Britton. Published by Appetite by

Random House, a division of Penguin

Random House Canada Limited, a

Penguin Random House Company.

Reproduced by arrangement with the

Publisher. All rights reserved.


Sarah Britton will be in Toronto in April.

Visit mynewroots.org for event details.

Sarah Britton will be in Toronto in April.

Visit mynewroots.org for event details.



DIRECTIONSIn a medium saucepan, bring the lentils and 2 cups of water to a boil.

Cover and simmer on low heat until the lentils are tender but not mushy, 15 to25 minutes (depending on soak time, if any). Halfway through cooking, adda few pinches of salt. When the lentils are tender, drain off any excess water.

Put the lentils in a large bowl and add the olives, shallot, parsley, oliveoil, lemon zest and juice, honey, and salt to taste. Fold to combine.

To serve, put a few spoonfuls of lentil salad on each plate. Top eachserving with slices of avocado, some pea shoots, and a generous dollop oftzatziki. Drizzle with extra olive oil if desired.

FOLATELentils are one of the yummiest sources of folate (also known as folic acid)

just 1 cup of cooked lentils provides you with almost 90% of your dailyrecommended allowance! It is critical in the prevention of birth defects. Folatealso functions to support red blood cell production and helps prevent anemia.

Excerpted from My New Roots: Inspired Plant-Based Recipes for Every Season

by Sarah Britton. Copyright 2015 Sarah Britton.

Published by Appetite by Random House

This dish is a simple spring salad with fresh flavours and satisfying textures.

INGREDIENTS1 cup black lentils, soaked if possibleFine sea salt1 cup green olives, pitted and roughly chopped1 shallot, minced14 cup chopped fresh parsley2 tablespoons cold-pressed olive oil, plus extra for garnishGrated zest and juice of 1 organic lemon12 teaspoon raw honey or pure maple syrup2 ripe avocados, pitted and slicedHandful of fresh pea shoots

Black Lentil Salad with Tzatziki, Avocado and Pea Shoots


Fermented foods are becoming quite the hot topic and peopleare discovering that there are so many delicious fermented foodsavailable. There are foods you may eat regularly that you don't evenrealize are fermented. So how about taking on the challenge offermenting them yourself? Of all foods, plants become even morepowerful after being fermented. Fermentation preserves food andadds loads of probiotics and enzymes that help to enhance yourdigestive and immune systems. No need to be afraid of fermentingfoods yourself, it is a super easy process, and just takes a little bit ofpractice and the right tools!

The following are what I consider to be the top plant-basedfoods to ferment. However feel free to buy store bought versions ofthese if you are just getting started!

SOYSoy is a species of legumes, widely grown for its edible bean,

which has numerous uses. The health trend of using soy in place ofmeat has caused a higher demand for soy products resulting incommercialized and overly processed soy product, that have been

stripped of their nutritional content. Consumers think that they aremaking a healthier choice when in reality commercial soy productscan be very heavily processed and full of GMOs (GeneticallyModified Organisms). Don't let that scare you into consuming soyproducts though! You just need to be conscious of what yourepurchasing. These are my favourite soy-based products that shouldbe consumed regularly:

Tempeh is a fermented soybean cake with a firm texture and nutty taste that soaks up flavours really nicely. Use it in stir frys, on sandwiches, grind into burgers or eat it justas is!

Miso is a fermented soybean paste with a salty, almond butter-like texture. Use it to make miso soup or in salad dressings.

Tamari is the modern and healthy version of soy sauce and is made by fermenting soybeans. It is great in sauces, dressings, or marinades.

444

DIGESTION BEST FERMENTED FOODST

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ON

TO

Marnies Top Picks for Making

Fabulous, Fermented Foods

By Marni Wasserman

Fermented foods are becoming quite the hot topic and people are discovering that there are so many deliciousfermented foods available. There are foods you may eat regularly that you don't even realize are fermented. So, howabout taking on the challenge of fermenting them yourself?



NUTS, SEEDS, AND COCONUTThese foods have a long history of being one of nature's

richest sources of nutrients. Most are filled with protein, fibre,and heart-healthy fats. They are an amazing source of naturalenergy and lend themselves well to fermented recipes. They makegreat non-dairy versions of your favourite food products like:cream, milk, cheese, and yogurt. Be sure to source a vegan starterculture to get any of these foods going!

VEGETABLESNothing is more rewarding than going to the local farmers

market and picking fresh organic vegetables or even growingthem yourself! But what do you do when you have leftovervegetables that start to go to waste or your unsure of what to dowith them? This is where food preservation and fermenting yourveggies comes in! Not only will they last longer but you'll beinspired to find new ways to enjoy them. All kinds of veggies canbe brined, jarred and stored to have a tasty crunchy condiment,like fermenting cabbage for sauerkraut or kimchee, cucumber forpickles and fermented beets (just to name a few!)

GRAINSYour body needs grains as an essential source of complex

carbohydrates and fibre. Whole grains are slow burning, whichmeans they provide your body with long-lasting energy. Be sureto eat not just whole grain flour, but the actual whole grain in itsentirety. Did you know that you can ferment any whole grain forbreads (specifically sourdough bread), porridge, muffins, andpancakes? By allowing the dough to sit before baking or using astarter kit, it begins to ferment, and boosts the nutritional profileof that grain!

FRUITFermenting fruit is a fun way to enjoy fruit beyond its

expiration date and one of the only ways to make fruit last withoutunnatural or artificial preservatives. Fermenting fruit is muchdifferent than fermenting vegetables because of the higher sugarcontent. Be sure to use a starter and ferment fruit for a shortertime as the yeast consumes the sugar from the fruit, making itspoil quicker and turn alcoholic. You can make your ownfavourite jams, spreads, and chutneys that make a sweet, tangyand delectable condiment!

WATER KEFIRDid you know you can ferment water and make a flavourful

yet healthy carbonated drink? Using kefir grains that act on thesugar that's added to water can be a fun and easy experiment! Youcan spice up the kefir water with ginger, lemon or fresh fruit foran added refreshing kick or you can also make it with coconutwater. Just replace the water with coconut water for a differentflavor and a boost of electrolytes!3

For more ideas, tips and recipes, be sure to check out my book,

Fermenting For Dummies or join me at Marni Wasserman's Food Studio

& Lifestyle Shop on Wednesday, April 29th 2015 for my Fermenting 101

Workshop from 7:30pm 9:00pm.



Simple SauerkrautINGREDIENTSOne head of cabbageSea salt

DIRECTIONSPeel off any damaged outer leaves and quarter the cabbage.

Remove the hard core and shred the remaining cabbage with a knife.You may also use a food processor.

Place cabbage in a large bowl and sprinkle 2 4 tbsp. of saltover cabbage. Squeeze the cabbage repeatedly or press firmly onthe cabbage with a wooden utensil to bruise the cabbage andencourage it to release its juice.

Transfer cabbage and liquid to sterile jar. Press down firmly oncabbage. Make sure there arent any air bubbles! If you still donthave enough natural brine to cover all of the cabbage, mix 1 tsp. ofsalt in 1 cup of water and pour over the mixture until the cabbage iscompletely submerged.

If necessary, add a weight such as a saucer to keep the cabbageunder the brine. Cover your jar with a lid.

Keep jar at room temperature for 3-4 weeks. Skim off any scumor mold you may see. This may be an indication that there is too muchair.

When youve achieved the desired tenderness and flavour,transfer cabbage to fridge. Serve as a condiment or eat alone.

Courtesy of Marni Wasserman.

YOULL NEEDA well-sharpenedA cutting board and large bowlA sterile glass container with a lid

Tempeh Satay RollsPREP TIME: 15 minutesTOTAL TIME: 30 minutesYIELDS: 4 rolls

INGREDIENTS250g tempeh4 sheets rice paper2 cups shredded kale1 cup julienned mixed peppers1 cup julienned asian pear1 cup pea or radish sprouts1/2 cup sprouted beans1/2 cup enoki mushrooms

DIRECTIONSIn a large shallow bowl, whisk together coconut milk, soy

sauce, red curry paste, palm sugar and lime juice. Slice tempehinto 16 equal pieces and gently toss with sauce. Let marinate for15 minutes.

Dip 1 sheet rice paper in hot water and lay on damp teatowel. Layer 1/4 portion each kale, peppers, pear, sprouts,beans, mushrooms, tempeh and some sauce across centre of ricepaper. With wet fingers, roll up firmly leaving ends open. Sliceinto 3 pieces. Repeat steps for remaining 3 rolls.

Courtesy of CHFA. Visit: chfa.ca. Other recipes Kimchi and Zucchini

Pad Thai and Key Lime Kefir recipes from CHFA now featured on

www.healthydirections.ca.

COCONUT SATAY SAUCE1/4 cup coconut milk2 tbsp soy sauce1 tbsp red curry paste3 tbsp coconut palm sugar or brown sugar1 tbsp lime juice


32 Winter 2015 HEALTHY DIRECTIONS | www.healthydirections.ca32 Spring 2014 HEALTHY DIRECTIONS | www.healthydirections.ca

SAgEE CANAdA WELLNESSDistributor/retailer inquiry welcome.

ONTARIOFor details please call: 416-907-3586

ALBERTAFor details please call: 403-770-2809

BRITISH COLUMBIAFor details please call: 604-628-2370

THE GLOBAL LEADING PRODUCTFOR BRAIN HEALTH

SAgEE INgREdIENTSKorean Ginseng ExtractGrape Seed ExtractLycium Barbarum ExtractBlueberry ExtractGinkgo Biloba Extract

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

Mississauga A young U of T student was feelingstressed out and tired. He had to sleep sometimes12 hours in order to catch up with the work load,taking a nap when coming home from schoolbecause of fatigue. But after using Sagee for threemonths, he is now feeling fresh and healthy, withno need to over sleep or nap. He takes moreinitiatives in studies and nds school studies morefun and rewarding. He plans to continue using ituntil he nishes school. Mississauga A man in his seventies in theDundas/Confederation area was suering fromshaking hands, walking diculties and memorydeterioration. By using Sagee for half a year, hisshaking of the hands has completely stopped, hiswalking is stable and his memory has improved. A Mississauga woman in her seventies sueredinsomnia for about 20 years. She would normallysleep very lightly for about one to two hours a nightwith fatigue and dizziness in the day-time. Afterusing Sagee for one course of treatment, she startedto feel sleepy around 9:30 pm and she could start toget prepared for sleep and get into deep sleeparound 11:00 pm. She could sleep deeply into 3-4:00 am in the morning, about 4 to 5 hours of deepsleep. Her fatigue and dizziness disappeared as well. Etobicoke A three-year-old boy was diagnosedwith autism. He did not talk or socialize with otherkids in the kindergarten. After taking Sagee for afew months, he started to pronounce wordsproperly and his kindergarten teacher said hemingled with other children better. At the sametime, he started to eat things that he wouldntbefore. After another three months, his languageability improved to being able to make completesimple sentences such as "I want milk." etc.

NEW TESTIMONIES OF THE WONdERFUL EFFECTS OF SAgEE

Our Clinical ServicesFocus on:

Insomnia, MemoryLoss, Alzheimers,Dementia, Parkinsons,Anxiety, ADD, ADHD,Stroke, Autism,Epilepsy, Seizure,Headache, High BloodPressure, Diabetes,Menopause

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

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

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

1-888-212-0213

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

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

Our TCM WellnessClinic offers:

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

www.canadasagee.com

[email protected] 102c, 370 Hwy 7east (east of Bayview) richmond Hill, ON L4B 0c4

ALBERTA403-770-2809 | 780-669-9555

BRITISH COLUMBIA(604) 628-2370



Its not a secret, women love changing their hair. Fromcoloring to bleaching, going through straightening and curling,your hair goes through a load of damage. Over the years, yourealize that all you have put it through is starting to backfire: hairis thinning and starts breaking easily. It feels dry and damaged,and no matter how many oils and hair treatments you use, it neverseems to be enough. Could it be that the most efficient way to feedyour hair is not from the outside, but from the inside?

Youve probably heard this before, but your hair reflects yourgeneral health, just like your skin. When your body is lackingessential nutrients for hair growth, it attempts to nourish your hairbut fails to give it the strong and healthy look you are looking for.When adding hair damage from heat and overprocessing ofchemicals, you add an additional barrier to healthy hair.

WORKING FROM THE INSIDEWhen you think damaged hair, you think moisturizing

shampoos, hair masks and hair oils. The results are mostlysuperficial and hide the hairs real condition. Unlike most hairrepairing products, KeraComplex works from the inside. Thisunique formula penetrates your hair from the inside, nourishing itto its full potential. Hair growth is stimulated, reducing hair lossand breakage; hair gets thicker and stronger. WHY KERACOMPLEX?

Keratin, biotin, arginine, silicium, and brewer's yeast: youveprobably heard of these ingredients before. Why should youchoose KeraComplex? KeraComplex was formulated withextensive research in finding the best ingredients out there, in thebest concentrations and qualities possible. With Cynatine HNSand Lalmin SE1000, we can proudly say that KeraComplex isone of the best hair vitamin brands out there.

FeedYourHair

THE FORMULAB vitamins: B vitamins act as fuel for the hair. They provide the

necessary energy to the hair follicle for the renewal of cells and keratinconstruction. Vitamin B3 increases blood flow to the hair roots, vitaminB5 contributes to the hair follicle development and hydration, vitaminB6 assists the keratins metabolism, and vitamin B8 (biotin) stimulates thescalp.

Amino acid: l-arginine promotes hair growth and improves hair rootwatering for enhanced growth. Minerals: silica increases the growth rateand slows down the fall. It maintains water balance of the scalp andfollicle, and reinforces the structure of the hair and nails. Copper helps inthe absorption of iron, magnesium activates all the B vitamins and acts asan anti-stress, while zinc participates in the synthesis of proteins, collagenand activates the multiplication of keratinocytes. Brewer's yeast:Lalmin SE1000, rich in nutrients, contains many amino acids, vitamins,nutrients and minerals. Hydrolyzed keratin : Cynatine HNSsupplements the body with bioavailable keratin. It helps protect and repairdamaged hair, as well as nails and skin.

KeraComplex is to be used for an approximate period of 3 months,2 to 4 capsules per day. You may however use it for more or less time,depending on your hair's condition.3

NATURAL BEAUTY HAIR CARE B

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Courtesy of Virage Sant.


MAKE SURE YOUR BIKE IS SET-UP PROPERLY!Have an expert asses your seat and handle bar height. A biomechanically sound bike is essential. Make sure your seat and handle

bars are at the appropriate height, and your feet are securely strapped or clipped in.

PAY ATTENTION TO YOUR FORMMake sure your knees arent caving in or splaying out, and that youre using your core to keep your pelvis stable as you ride. Dont

just push the pedals down, that overworks the front of your legs. Instead, work through the entire pedal stroke by using the back of yourlegs to pull your heels up toward your bum.

MIX THINGS UP!I love cycling, but the repetitive nature of the sport can lead to overuse injuries. Dont just cycle. Mix up your cardio - try rowing,

running or swimming. As an added bonus, mixing things up will ensure that you dont hit a fitness plateau.

DONT FORGET STRENGTH TRAINING AND CORE WORK!Training your legs can lead to greater power, strength and endurance on the bike, and can also help counteract cycling-related

overuse injuries such as patellofemoral syndrome, iliotibial band syndrome and patellar tendonitis and muscle imbalances. You will be a better, stronger and less injury-prone cyclist if you strength-train. Prioritize multi-joint functional exercises likes

squats, lunges and dead-lifts, and core work like planks and wood chops.

RECOVERY, RECOVERY, RECOVERYExercise stresses the body. You need to give your body the ingredients it needs to recover properly. Prioritize sleep, eating well and

stretching and rolling. Your body recovers while you sleep, and a healthy diet is key since eating well helps your muscles and connective tissue repair

and become stronger. Stretch daily and get regular body-work like massages, or use the foam roller to massage out your muscles. Payparticularly attention to stretching your chest, quads and hip flexors. If you travel consider investing in the stick. You use the stick inplace of a foam roller, but it is small, like a skinny rolling pin, so it travels well.

6 Tips to Become a Stronger, Leaner and Injury Free Cyclist!

FiT

Ne

ss

FIT FOR LIFE URBAN CYCLING FOR FITNESS & FUN

By Kathleen Trotter, a.k.a. K



Spring intoBiking Season

With April looming on the horizon, itshigh time to get the dust off your bike. Thewarmer months never fail to convert urbanitesinto cycling enthusiasts, whether they arelooking to enjoy the feel-good benefits of urbanriding, to discover their city in a new light, orsimply to cheat their way out of traffic on theirmorning commute.

If youre already a savvy rider, all youneed to do is give your trusty steed a goodwash-and-rinse and off you go! If its your firsttime joining the pedal parade, here are a fewtips to know what to look for in a bicycle andhow to get the most out of your season.First, start early. Spring is the ideal time todevelop your skills and learn how to navigatethe city with ease. Traffic is lighter in April andMay. Youll have the bike lanes to yourself totransform into a seasoned pro before the seasonhits and cyclists flood the roads.

Youll also have to decide which type ofbicycle is more appropriate for your needs.Grocery shopping at the local farmers marketcan turn a chore into fun, but you should optfor a bike that offers greater carrying capacity.

Adding a rear-mounted pannier, asfeatured on the OPUS Classico, is an easy wayto increase the amount of groceries you cantransport as well. If youre always on thelookout for new adventures, you might choosean all-in-one dual sport that blendscharacteristics from both road and mountainbikes. Dual sport models flexibility andstability make them a hit with casual riders whowant to ride both city lanes and dirt roads.

Once youve narrowed down your options,take some bikes for a road test. Dont commituntil youve tried at least a few. Dont be afraidto try bikes at different price points either. Youdont want to skimp on quality to realizeafterwards that a lightweight aluminum framewould have been much more comfortable andeasy to ride.

Our final piece of advice? Get to knowyour local bike shop. Chances are, youll wantto visit for tune-ups, new accessories andadvice. Good bike shops have dedicated,passionate and knowledgeable personnel.Theyre definitely worth getting to know.

By Sylvain Boss

DO INTERVALS AND HILL WORKMost cyclists have a love-hate relationship with

hill and interval training. I know that I do. Hill andinterval workouts are intense, they burn, but in thelong term they are worth it. They will make you astronger and faster cyclist.

Interval workouts alternate between periods ofhigher and lower intensity. The intent of intervaltraining is to gradually increase your fitness so thathigher intensity work feels more normal. Myfavorite analogy is the feeling of city versushighway driving. After driving on the highway, citydriving feels slow. Your perception of a normalspeed has changed.

Do intervals once per week. This is one of myfavorite workouts. Warm-up for ten minutes. Thenalternate two minutes at slightly faster than regularpace with two minutes at a slightly slower thanregular pace. Repeat for twenty to thirty minutes.Cool down for ten minutes.

Do hill training once per week. Warm-up bycycling to a hill. Ride up the hill (which should takea minimum of three to five minutes) then turnaround and cruise back down. Start by climbing thehill twice. Increase the frequency each week untilyou are doing eight consecutive climbs. Finish byriding home.3

Kathleen Trotter, MS (Exercise

Science), BA (Honours) is an

ironman competitor, personal

trainer and writer. She is

passionate about fitness and

health and trains a wide vari-

ety of clients ranging from the

avid athlete to individuals

living with osteoporosis,

Parkinson's and scoliosi.

For more articles visit:

www.kathleentrotter.com.



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HerbaCoat is a naturalalternative to chemical-ladensprays and lotions. It is asoothing blend of aloe vera,neem, sunflower, citronellaand lavender oils. Conditionsand moisturizes the skin, andleaves the coat shiny andmanageable with a healthy,natural scent. Beneficial for"hot spots", itchy skin, andother minor skin irritations.Not suitable for cats use for dogs only.OmegaAlpha.ca 1-800-651-3172

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HDSpring2015_HealthyDirectionsTemplate 15-03-17 11:27 AM Page 37

The digestive system is the biggest barrier between ourenvironment and the inside of our body. To help you visualize thesize of the digestive system, the small intestine is the size of adoubles tennis court and approximately 100 times bigger than thesurface area of our skin. The size of the digestive system is oftenhard to comprehend, but what is more incredible is that the digestivesystem is made up of only one layer of cells, unlike the skin that isseven layers thick. To enter the body nutrients must be absorbedthrough the digestive lining. When the integrity of the digestivelining is compromised, intestinal permeability (leaky gut)increases. When the gut has increased permeability, undigested foodparticles and bad bacteria are able to enter the blood streamtriggering the immune system.

SYMPTOMS OF A LEAKY GUTDid you know that gas, bloating, heartburn, constipation, and

diarrhea are not normal parts of digestion? Did you know thatfatigue, weight gain, headaches, food sensitivities and autoimmune

diseases can all be signs that your digestive tract is working less thanoptimally, and that you may be suffering from leaky gut? The goodnews is that by making both dietary and lifestyle changes, thedigestive system can be healed.

RELAXATION IMPROVES DIGESTIONDigestion occurs in a relaxed state. When we are relaxed, saliva

begins to flow allowing for the release of digestive enzymes to helpus breakdown our food. The stomach starts to move to allow us tomix our food and send it into the small intestine for absorption.Stress on the other hand, prevents us from being able to fully digestand absorb our food. Eating unplugged is a great way to relax ourbodies and allow for healthy digestion. This means turning off thetelevision, putting your phone away, not eating at your desk or inyour car, and taking time to focus on your food. Being mindful ofeating both your meals and snacks, chewing your food and evenusing rituals like deep breathing, or being grateful before a meal areexcellent ways to stimulate a relaxed state and the digestive process.

DIGESTION A NATUROPATHIC APPROACH

ca

Na

Da

By Jennifer Hendry-Lynn, ND

Digestion is essential for life. Simply put, it is the process that allowsour bodies to take in good nutrientsand excrete waste products.

Beyond the simple sorting of the good from thebad, research is now starting to explore the crucialrole gastrointestinal health has on our overall healthand disease status.

Natural Medicine Cabinet

The Question of Digestion



Find a NaturopathNaturopathic doctors are:highly educated primary careproviders who integrate standard medical diagnosticswith a broad range of naturaltherapies.

MISSISSAUGA & ETOBICOKE (Border)

Ian Koo, BSc, NDNaturopathic Essentials Health Centre

Located at: 1891 Rathburn Rd. EastDermatology & Gastrointestinal Health,

Weight Loss, Allergieswww.NaturopathicEssentials.com

Call: (905) 290-0850

ONTARIO

Natural processes bring about powerful healing.

TORONTO & NORTH YORK

Corina Kibsey, Naturopathic InternRobert Schad Naturopathic ClinicNaturopathic medicine, Digestive

health, low price naturopath, affordablewww.corinakibsey.com

[email protected]: (416) 498-9763

PROBIOTICS FOR DIGESTIVE AIDProbiotics are getting a lot of attention, and it is well deserved.

The importance of a healthy gut microflora is essential for healthydigestion. The digestive system is made up of both good and badbacteria, however there are more good than bad in a healthydigestive system. There are more microorganisms in the digestivesystem, than cells in the human body. With trillions of bacteria in theintestines, there are around three to four pounds of bacteria makingup the microflora at any given time. The composition of ourmicroflora is dependent on a combination of both dietary andlifestyle factors. These bacteria compete against one another forspace and food in the digestive tract. The more good bacteria in thegut, the easier it is to control the negative effects of the bad bacteria.However, stress, poor dietary habits (such as eating a diet high inrefined sugars, refined grains and processed foods), the use ofantibiotics and other medications all have a negative impact on thegut microflora. When the balance between the good and bad bacteriais disrupted, we are more susceptible to food sensitivities/allergies,weight gain, infections, and a number of diseases. Therefore, fixinggut microflora imbalances is essential in achieving healthy digestion.Good bacteria promote a healthy immune system; help to makenutrients like vitamin K and short chain fatty acids; protect the thingut lining

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Healthy Directions Spring 2015