healthy directions autumn 2015

BE A GREEN JUICE GODDESS

GRILLED PEACHWITH SYRUP

CHAGA, FOREST DIAMOND

HealthyDirections.ca

BEST AUTUMN (and Gluten-Free)

Desserts

Canadians Living Longer, Living Better

5 LUNCH BAGBRIGHTENERS

AUTUMN 2015

SPICES TOWARMUP WITH

HEALTHYDIRECTIONS

Autumn edition 2015.qxp_August/Sept 2015 2015-09-28 9:22 AM

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CHILDREN’S HEALTH »Food Ideas and Best Supplements

18 WHY KIDS NEED OMEGA-3sBrain Food for a Running Start

20 LUNCH BOX BRIGHTENERSKid Approved, Healthy Lunch Ideas

22 ESSENTIALS OF NUTRITIONBuilding on the Basics

TREND WATCH »Green Juicing

26 BE A GREEN JUICE GODDESSLearn the Health Benefits

27 BEST GREEN JUICING TIPSJuicing Tips from the Pros

29 GREEN GRASS WONDERSWheat Grass and Barley Grass

HEALTHY STARTS »Steps on the Path to Better Health

31 BROCCOLI POWER SOURCEDiscover Sulforaphane

37 HOME & SPAModern Salt Therapy

39 SCREENING OPTIONSTime to Re-evaluate Mammography?

42 A NEW VIEW ON STRESSHerbals for Stress Management

HEALTHY DIRECTIONS | healthydirections.ca Autumn 2015 3

HEALTHYDIRECTIONS

LONGEVITY »Young at Heart

06 CANADIANS LIVING LONGERHow You Can Live Longer, Better

24 FOREST DIAMOND, CHAGAAntioxidant and Adaptogen

FOOD PASSIONS »The Flavours of Fall

10 5 SPICES TO WARM UP WITHThe Health Benefits of Spice

12 THE BEST AUTUMN DESSERTSCaramel Apple Tarte Tatin

Grilled Peaches and Lavender Chamomile Syrup

Blueberry, Goat Cheese Tart

Cinnamon and Anise,Apple Cider Sippers

30 WHAT’S FOR LUNCH?Creamy Zucchini Hummus

Cranberry Orange, High Fibre Muffins

Vegalicious Quiche

FIT FOR LIFE »Fitness for All

34 SURVIVOR TRAININGLife Saving Defensive Twists

GREAT DESTINATIONS »Travel Adventure

36 FALL EXPERIENCESTravel Bloggers Top Picks

AUTUMN 2015

Contents »

20

16

36

33

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


4 Autumn 2015 HEALTHY DIRECTIONS | healthydirections.ca

How do you spend harvest season in Ontario? Walking on a bed of pine needles in search of

elusive edible mushrooms on a foray with the Mycological Society of Toronto? Join them here:https://www.myctor.org/forays/current. Chasing children in a half kilometer of orange orbs in a farmer’s field

to find the perfect pumpkins for pies, stews and Jack O’Lanterns? Picking apples off a tree or at a farmers’

market? On the back of a tractor or combine?

Ontario’s harvest season is always one of action and plenty.Take time to enjoy all the colours, tastes and variety it offers. It’s

my favourite time of the year to bake and try new recipes. This edition we share some two helping, gluten-free desserts and lunch ideas to keep kids,trail blazers and bridge partners delighted and asking for more. Many of the spices weuse in cooking have unique health properties. Feel confident you’re doing your health adash of good when adding cayenne, cinnamon or garlic to your next dish. Meghan Livingstone, Holistic Nutritionist shares why on page 10.

In the Autumn of our lives, Doug Cook, RD, MHSc discusses how Canadians are livinglonger and shares a few tips on how they can live not only longer but potentially better!Read more on how to be your best on page 6. We also share some information aboutCanadian chaga mushroom for the immune system and its adaptogen and antioxidantattributes on page 18.

As the kids get used to the back to school routines, they may or may not be getting thenutrition they need. We discuss omega-3, multivitamins and great kid friendly lunchbag ideas this edition. Visit your favourite health food store this fall for advice on howto keep them and you healthy, happy and performing best as the colder months set in.

Enjoy the bounty!

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

Your compass for natural health, wellness and outdoor adventure.

AUTUMN 2015Vol. 16 No. 4

EditorCharleen Wyman

[email protected]

Editorial:Written contributions and photos are welcome.

However, all content is subject to editorial review.

Healthy Directions is an independent journal produced by Cousins Publishing, four times a year inCanada. Printed in Canada. All content is copyrighted by Cousins Publishing. ISSN 1714-5791 IMPORTANT: Always seek the opinion of your medical or naturopathic doctor before starting any

complementary health program. Any information contained herein is intended towards that purpose; thus“Healthy Directions” and its contributing writers will not be held liable should this advice not be followed.

Best of Health!

Advertising 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

HEALTHYDIRECTIONS

Enjoy the Harvest’s Very Best!

EDITOR » EDITOR’S NOTE

ContributorsDoug Cook, RD, MHSc,

Meghan Livingstone, Holistic Nutritionist,Patricia Green and Carolyn Hemming,

Jolie Root, LPN, LNC, Rachel Schwartzman, ND,Nadie Nellissen, Randy Oh,

Marni Wasserman, Sylvie Tremblay, MS,Renita Rietz, Meghan Telpner,

Suzanna Ivanovics, ND, Avital Zeisler,Jim Bamboulis and Nora Dunn,

Livia Tibia andAlexander Mostovoy, HD, DHMS, BCCT



Doug Cook, RD, MHSc is aregistered dietitian with a focus onfunctional medical nutritiontherapy. He is the coauthor ofNutrition for Canadians forDummies (Wiley, 2008) and TheComplete Leaky Gut Health & DietBook (Robert Rose, Spring 2015).Visit: www.dougcookrd.com.

Avital Zeisler is a formerprofessional ballerina fromToronto, a certified ACE(American Council of Exercise)personal fitness trainer, apersonal and corporate safetyconsultant, and a motivationalspeaker. She is the creator of theSoteria Method and the authorof Weapons of Fitness.

Marni Wasserman’s life is rooted in healthy eating. Culinary nutritionist, author of Plant-BasedDiet for Dummies and owner ofToronto’s first plant-based cookingstudio, Marni uses passion and experience to educate on how toadopt a realistic plant-basedlifestyle that is both simple and delicious. Visit: www.marniwasserman.com

Rachel Schwartzman is a board certified naturopathic doctor, licensed acupuncturistand birth doula. She maintains a general family practice inToronto, with a special interest in family medicine, women’shealth, pregnancy andpediatrics. Visit: rachelschwartzman.com.

WRITE » OUR CONTRIBUTORS



It’s no secret that Canadians are livinglonger. According to Statistics Canada,life expectancy has steadily increased from59 years of age for men and 61 for womenin the early 1920s to 79 years of age formen and 83 years for women as of 2012; a twenty year increase – not bad at all.

However, there is a difference betweenquantity and quality. We might beincreasing life expectancy but can weautomatically say the same thing abouthealth expectancy?

According to the Heart and StrokeFoundation, the average Canadian willspend the last 10 years of their life withsickness and disability, but this needn’t be

the case. With the right frame of mind andattitude, and a few tweaks of the averagemodern diet, maintaining vitality as we ageis possible.

Chronic disease – the reality of growingolder is an increased risk for chronic anddegenerative disease. The Public HealthAgency of Canada reports the followingleading causes of death in the elderly;cancer (40%), circulatory/cardiovascular(28%), respiratory (8%), andendocrine/metabolic (5%) for thosebetween 67 and 79 years of age. This shiftsa bit for those 80 and over; circulatory(38%), cancer (19%)], and respiratory(11%) account for the greatest amount ofdisease and disability.

While dementia-related diseases suchAlzheimer’s are rare, there is bothcardiovascular and metabolic involvement;increased insulin resistance (pre-diabetes),diabetes and the accompanying elevatedLDL cholesterol, triglycerides and lowHDL cholesterol.

The good news is, there are a lot ofpreventative steps that can be taken wherediet, activity, and supplements areconcerned to greatly reduce the risk for, aswell as manage the degree to which thesecommon ailments impact your healthexpectancy, not the least of which is yourstate of mind. uuu

By Doug Cook, RD, MHSc

LONGEVITY AT YOUR BEST

Canadians Living Longer, Living Better


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According to the Harvard Schoolof Public Health, mental outlookmatters. Chronic stress exposure,how we perceive and react to stressand negative emotions not onlyinfluence how we deal withillnesses, but can contribute to theirdevelopment via the impact oflevels of stress hormones, heartrate, blood pressure, inflammationand more.

Modern diet dilemma – by nowmost appreciate the role of ahealthy diet on longevity but thiscan seem more elusive in manyways given the modern diet. We aresurrounded by foods that are lowerin nutrients, of poorer quality andthose that highjack our brain’spleasure centres. Many processedand fast foods have been designedto have the perfect combination offat, sugar and salt so that they areextremely rewarding; as such,we’re hardwired to seek them outand/or to respond to theinnumerable cues in ourenvironment to eat them oftendisplacing healthier options. Themodern diet is notoriously lower infibre, high in sugar; contains a lotof refined grains, which lackseveral minerals, and most of us aremissing the mark when it comes togetting enough disease-fightingvegetables.

As we get older, several keynutrients become increasinglyimportant when it comes toreducing the risk for chronicdiseases, such as, vitamins A, B12,folate, and D, magnesium, zinc,and omega-3 fats.

Screening tests – age-appropriateroutine screening still remains aneffective strategy to detect signs ofearly problems. By addressingproblems sooner, rather than later,chronic diseases like diabetes forexample, can be avoided, or at thevery least, their impact on bothphysical health and quality of life

can be greatly reduced. Blood workto check for anemia, B12 orvitamin D status, fasting bloodsugar, lipids such as cholesterol andtriglycerides, blood pressure,thyroid function and age-specificcancer screening like PSA forprostate cancer, mammograms,colonoscopies etc. all remainprudent when it comes to yourhealth surveillance.

Gut bacteria – maintaining ahealthy balance of gut bacteria isalso key to overall better health.They are involved in everythingfrom promoting healthy moods viatheir role in neurotransmitterproduction and function,maintaining a strong immune andhave been shown to reduceexcessive inflammation, as well as,support healthy cholesterol levelsand healthy body weights.Maintaining a healthy balance ofgut bacteria is easy: include avariety of sources of dietary fiber,include fermented foods like kefir,

kimchi, yogurt with live bacterialcultures in the diet, and avoid/limitlifestyle factors and excessmedication use that have beenshown to disrupt our gut ecology.

Supplements – a goodmultivitamin with minerals, extravitamin D, omega-3 fats and aprobiotic are great foundationalsupplements to have in yourrepertoire. Some may need someextra magnesium depending ontheir habitual diet and somemedications they’re taking, and/orif they are managing high bloodpressure, cardiovascular disease ordiabetes and metabolic syndrome.

Curcumin – if there was one all-purpose yet powerfulphytonutrient to consider it wouldbe curcumin hands down; thiscompound has many positivebenefits from a global healthperspective not the least of which isits anti-inflammatory properties. t

Doug Cook RD, MHSc isa registered dietitian witha focus on functionalmedical nutrition therapy.He is the coauthor of“Nutrition for Canadiansfor Dummies” (Wiley,2008) and “The CompleteLeaky Gut Health & DietBook” (Robert Rose,Spring 2015). Visit hisFacebook page, followhim on Twitter, or check out his website:www.dougcookrd.com.



The fall is the perfect time of yearto bring out the crock pot andsimmer all of our favouriterecipes full of hearty, in-seasonvegetables. But did you know there are all kinds of herbs andspices that can be added to almostany dish for a boost of heat? Youprobably already have afew of these in your kitchen pantry,and they’re all great for not onlyextra flavour, but extra warmth.

There’s no better time toexperiment with new flavours thanthe season for hot soups and stews.Here are 5 spices to add to yourfavourite recipes this fall andwinter:

1. CayenneCayenne pepper contains an anti-inflammatory phytronutrientcalled capsaicin. Capsaicin isknown to contain pain reliefproperties and provides a gooddose of heat when added to yourfavourite dishes.

2. Black PepperMost of us have a bottle of blackpepper sitting somewhere in ourkitchen, but did you know it isrich in antioxidants and containsantiseptic properties? Not onlydoes a shake of black pepper

give our food a bit of a kick, butit’s also known to promotedigestive health by stimulatingstomach acid and reducingintestinal gas. Try grinding yourown whole peppercorns for thehighest nutritive quality and bestflavour.

3. GingerGinger is one of my favouriteadditions to all kinds of dishes—from fresh green juices to lemontea and saucy marinades. Ginger ishighly anti-inflammatory and haslong been used to alleviategastrointestinal distress, includinggas and nausea. Ginger can bebought fresh or in a powder. Trygrating fresh ginger for the freshesttaste and greatest amount ofnutrition and warmth.

4. GarlicMany dishes just aren’t the samewithout a clove or two of garlic,and it makes an even betteraddition to your meals during thefall and winter months. Not only isgarlic excellent for ourcardiovascular system, includinglowering blood pressure and LDL-cholesterol, but it contains asulfur compound called allicinwhich is highly antibacterial andhas a history of being used to

ward off infections like colds, fluand other viruses. This is goodnews for those of us wantingto prevent the seasonal sniffles.

5. CinnamonCinnamon is one of my favouritespices because it packs a biggerpunch than just spice—cinnamon is anti-inflammatory,anti-microbial, and can helpbalance blood sugar levels.Cinnamon is one of the mostpopular spices in fall recipes likehomemade breads and pies. Tryadding some to your morning bowlof oats, or sprinkle in yoursmoothie for a warmer variation.

Apple Pie Smoothie You’ll need:• 1 apple, washed, with peel• 1/2 tbsp cinnamon• 1/4 tbsp nutmeg• 1/2 tbsp ground flax (optional)• 1 banana• 1/2 cup coconut or almond milk• 1/2 hot water

Blend and enjoy! t

Reference:Mateljan, G. (2007). The World'sHealthiest Foods (1st ed., pp. 265, 702-707). Seattle, Washington:

Meghan Livingstone is a Holistic Nutritionist. For more tips andinspiration, visitmeghanlivingstone.com

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The BestAUTUMN DESSERTS


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CARAMEL APPLE TARTE TATIN GLUTEN-FREEThe Tatin sisters made the Tarte Tatin famous in France in the early 1900s. A traditional Tatin is a caramelized apple tart that has the pastry baked on top and is flipped for serving. Here is a healthier version (but it is also nice à la mode!). Serves 8Dough1/3 cup (75 mL) sorghum flour 1/3 cup (75 mL) oat flour 1/2 cup (125 mL) tapioca starch, with extra for dusting 1 Tbsp (15 mL) psyllium husks 2 Tbsp (30 mL) organic cane sugar 1/4 tsp (1 mL) salt 1/4 cup (60 mL) cold unsalted butter 5–6 Tbsp (75–90 mL) cold water

Apples1/2 cup (125 mL) Sucanat or lightly packed brown sugar 1/4 cup (60 mL) unsweetened apple juice 1/4 cup (60 mL) unsalted butter 5 small apples (Cripps Pink or Gala), peeled, cored and quartered 2 Tbsp (30 mL) coarsely chopped, toasted pecans (optional)


DirectionsCut a piece of parchment paper approximately 12 × 12 inches (30 × 30 cm) and dust it withflour.

Make the DoughFor the dough, place the sorghum and oat flours, tapioca starch,psyllium, sugar and salt in a bowl and whisk to combine. Cut thebutter into pea-sized pieces with a pastry cutter or pinch it withyour fingers. Gently stir in the cold water, a little at a time, untilthe dough comes together and can be easily formed into a disk.Roll the pastry out onto the parchment to a circle of about 11inches (28 cm) in diameter. Place a 10-inch (25 cm) ovenproofskillet on the dough and cut around it. Transfer the parchmentand dough to a plate, cover with plastic wrap and refrigerateuntil cold, about 20 minutes.

Preheat the oven to 400°F (200°C).

Prepare the ToppingFor the apples, place the sugar and juice in the skillet you usedto measure out the dough circle over low heat. Simmer for 1minute, stirring frequently. Be careful not to splash the hot sugar.Stir in the butter and simmer for another 2 minutes.

Place the apple quarters snugly in the skillet in a concentric circle, slightly overlapping each other, and simmer on low heatfor 9 to 10 minutes. Invert the parchment paper to place the pastry over the apples. Make three small incisions for the steamto escape. Bake in the oven for about 20 minutes, or until thecrust edges are slightly golden and juice is bubbling out from theedges. Remove from the oven to cool in the skillet for 20 minutes before turning out onto a plate and sprinkling withpecans (if using). Serve with ice cream, if desired.t

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From “Sweet Goodness”by Patricia Green andCarolyn Hemming.Copyright © CarolynHemming and PatriciaGreen, 2015. Reprinted by permission of PenguinCanada, a division of Penguin Random HouseCanada Limited. Photography credit: Ryan Szulc.



TEFF-CRUSTED ICE CREAM OVER GRILLED PEACHES AND LAVENDER CHAMOMILE SYRUP GLUTEN-FREE Serves 6Looking for something elegant and out of the ordinary that will leave your taste buds singing an operatic score? Teff! The fusion of flavours ingrilled peaches drizzled with warm lavender chamomile syrup and topped with ice cream encrusted with the slight crunch of sweetened, toastedteff will be a pleasant surprise.

Ice Cream Balls1 Tbsp (15 mL) unsalted butter3 Tbsp (45 mL) lightly packed brown sugar3 Tbsp (45 mL) teff grainspinch ground cinnamonpinch ground cardamompinch salt1/2 cup (125 mL) vanilla ice cream

Syrup3 chamomile tea bags1/4 tsp (1 mL) food-grade lavender buds1/4 cup (60 mL) liquid honey

Peaches3 firm to ripe peaches, halved and pitted.

From “Sweet Goodness” by Patricia Greenand Carolyn Hemming. Copyright © CarolynHemming and Patricia Green, 2015.

DirectionsCut a large piece of parchment and set itaside. For the ice cream balls, melt the butterwith the brown sugar in a small saucepan.Add the teff, cinnamon, cardamom and salt.Stir until mixed. Pour out evenly onto theparchment. Allow to cool, then transfer to asmall bowl.

For the syrup, place the tea bags and lavender in a small saucepan with 1 cup (250mL) of water. Bring to a boil, turn off theheat and let steep for 10 minutes. Strain theliquid, removing the lavender buds and teabags. Return the liquid to the saucepan andstir in the honey. Bring to a simmer and cookuntil the liquid has reduced by half and hasthickened to a syrupy texture. Remove fromthe heat.

Stir the teff to separate it into smaller pieces.Roll tablespoon-sized balls of vanilla icecream into the mixture until fully coated.Place on a freezer-friendly plate or tray andfreeze, uncovered, for at least 15 minutes.

Preheat a barbecue to medium heat, approximately 400°F (200°C). Once the grillis hot, lightly oil it and place the peachhalves on it flat side down for 3 minutes.Turn the peaches over and grill the other sidefor 3 minutes, or until the peaches are warmand tender-firm.

Assemble the dessert by placing a peach halfon each plate. Drizzle each with about 1Tbsp (15 mL) of syrup and top with an icecream ball. Serve immediately. t


Photography credit: Ryan Szulc.


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Crust3/4 cup (175 mL) almond flour 1/2 cup (125 mL) teff flour 1/2 tsp (2 mL) psyllium husks 1/3 cup (75 mL) lightly packed brown sugar 3 Tbsp (45 mL) unsalted butter, melted 1 large egg white, lightly beaten

Filling4 oz (125 g) soft, unripened goat cheese 3/4 cup (75 mL) 2% plain Greek yogurt 3 Tbsp (45 mL) liquid honey 1/2 tsp (2 mL) pure vanilla extract

Sauce3 Tbsp (45 mL) liquid honey 2 1/2 tsp (12 mL) cornstarch 1 3/4 cups (425 mL) frozen wild blueberries,thawed

DirectionsFor the crust, whisk together the almond andteff flours and psyllium. Using a woodenspoon, stir in the sugar and then work in thebutter, using clean hands for this stage if necessary. Stir in the egg white until fullycombined. Press into the prepared tart pan.Bake for 12 minutes. Remove from the ovenand let cool completely.

For the filling, place the goat cheese, yogurt,honey and vanilla in a medium mixing bowl.Use a handheld or stand mixer to mix every-thing fully. Spread the filling evenly over thecooled crust. Cool in the refrigerator for 45 minutes.

For the sauce, whisk the honey and corn-starch in a medium saucepan with ₁/₃ cup (75mL) of water. Add the thawed blueberries.

Warm the berry mixture over medium-lowheat, stirring frequently until the sauce hascome to a boil. Let it boil for 1 minute, untilthickened enough to coat the back of a spoon.

Allow the sauce to cool to room temperature, then spread it evenly over thegoat cheese filling, distributing the berries equally across the top.Cool in the refrigerator for at least 1 hour be-fore removing from the pan and cutting into12 slices.t

From “Sweet Goodness” by Patricia Green and Carolyn Hemming.

BLUEBERRY, GOAT CHEESE TART GLUTEN-FREE Serves 12Creamy goat cheese and blueberries are a heavenly match. Teff makes a beautiful, nutty crust that is a perfect base for this flavourful tart.




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CINNAMON AND ANISE,APPLE CIDER SIPPERSWarm apple cider, a Canadian fall favourite is most delightfully served in a Gala apple.

Serves 3Ingredients3 apples1 Tbsp lemon juice3 cups apple cider, either homemade or store-boughtCinnamon sticks and star anise for garnish

Directions1.Wash and dry apples. Cut tops off. Then, with a paring knifelightly outline a 1/4” “rim” for each apple cup. Use a spoon ormelon baller to scoop out the center of your apple for the“cup”. If your apple doesn’t sit exactly level, take your paring knife and just slice off a few millimeters to even off thebottom. Take care not to let your knife cut through the bottomor sides of the apple when hollowing it out, or the cider willleak out!

2. Once the apples are hollowed, brush a little lemon juice overthe inside of the apples to prevent browning.

3. Fill with your favorite home-made or store bought applecider. Garnish with a cinnamon stick and an anise star andserve!t



The most important omega-3s areeicosapentaenoic acid (EPA) anddocosahexaenoic acid (DHA). The children with ADHD were muchthirstier than the kids without ADHD, acommon symptom of essential fatty aciddeficiency. Around the same time as thisfinding, scientists discovered that DHA isa critical structural component of braincells and actually increases their activity.

Within the last decade, researchers havetried giving children small doses of EPAand DHA, and the results have beenbreathtaking. These fats really do supportoptimal performance and learning inchildren. One study of preschool childrenfound their behavior improveddramatically when given fish oils.Toddlers who were given daily doses ofomega-3s for just six weeks experienceddramatic transformations in behavior andlearning abilities. Many had beendisruptive or unable to concentrate.

Another study performed by the samegroup of researchers discovered even moreexciting results than the toddler study.About 120 children between the ages of 5and 12 were included in the study. Manyof these children had developmentalcoordination disorder (DCD), whichresults in difficulties with motorcoordination, making them clumsy orawkward. DCD is closely related todyslexia and ADHD. In some cases, thesechildren are also disruptive.

After just 12 weeks, the group takingomega-3s made “highly significantimprovements” in 12 out of 13 behavioralscales, including three diagnostic ADHDfeatures—inattention, hyperactivity andimpulsivity. Their short-term memoriesalso significantly improved. In somechildren, the rate of reading developmenttripled. The message is clear. Children’sbrains must have the right fats for optimalfocus and concentration, and the omega-3s

found in fish oil support behavior andlearning. It’s now easier than ever toprovide your children with the omega-3sthey need for optimal health. Just placehalf a teaspoon of lemon-flavored liquidfish oil on popcorn, pour it into yogurt or asmoothie or add it right into a sandwich.Your kids will never even know it’s there,but you’ll certainly see the results.t

References1) Stevens L.J., Zentall S.S., Deck J.L., Abate M.L.,Watkins B.A., Lipp S.R., Burgess J.R. (1995)Essential fatty acid metabolism in boys withattention deficit hyperactivity disorder. Am J ClinNutr, 62 (4), 761 – 8

2) M. M. Portwood, The role of dietary fatty acidsin childrens behavior and learning. Nutrition andHealth, 2006, Vol. 18, pp. 233 – 247

3) Richardson A.J., Montgomery P. (2005) TheOxford Durham study: a randomized, controlledtrial of dietary supplementation with fatty acids inchildren with developmental coordination disorder.Pediatrics, 115 (5), 1360 – 6

By Jolie Root, LPN, LNC

Why Kids Need Omega-3sAbout 30 years ago, researchers first suspected that children with attention deficit hyperactivity disorder (ADHD) may be lacking omega-3s.

BRAIN FOOD FOR A RUNNING START

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Helping your kids get their � sh oil is now quick, delicious and easier than ever. Carlson for Kids® � sh oil was developed with your kids’ health needs in mind and is available in liquid form and a variety of tasty � avors. We also o� er fun recipes we know your kids will love. Fish oil contains the omega-3s EPA and DHA, essential fatty acids that experts believe are important for children’s brain and vision development. Feel good about your kids’ snacks.

Fruit Splash SmoothieIngredients:

1 cup of almond milk, unsweetened 1¹⁄2 cups of blueberries, fresh or frozen

4 large strawberries, fresh or frozen 1 medium banana1 handful of spinach1 tsp. of

Carlson for Kids® The Very Finest Fish Oil Lemon Flavor

Directions: Place all ingredients into a blender. Mix until smooth and enjoy!

Serves 2.

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We Got Sneaky, So You Don’t Have To



Autumn is a busy season with the laissezfaire summer days behind us and the backto school rush full speed ahead. I havemany parents asking me what to make theirkids for lunch, as they are quickly runningout of ideas.

Children need energy throughout the daywith a nutritious lunch and snacks tomaintain focus, concentration and optimizelearning. These healthy lunch box tips shouldhave your children bringing lunch bags homeempty instead of barley eaten.

Mix it Up! Grab a bento style lunch box and make anutrient dense snackable lunch. Cut up fruitand veggies, add a bean dip, a handful ofchickpeas, hard boiled egg, leftover chicken

or pasta, and some pumpkin seeds or driedfruit. Assembling a bento box style lunchcan be fun, nutritious and you can introducenew items in small quantities and see if theyare liked.

Roll it Up! Whether you use a pita, laffa, roti, tortilla, orseaweed paper, kids love rolled up food. Addnitrite-free turkey slices, chopped avocado,beans, chicken, cucumbers, sprouts, hummus,tuna, egg, or cheese. You can basically addanything to a wrap, slice em’ up and watchthem disappear.

Cut it Up! Adding a lot of fruits and vegetables to alunch box ensures your children are gettingnutrient dense foods rich in vitamins and

minerals, essential for learning and focus.Fresh produce is also water dense, helping tokeep your children hydrated, as they oftencan forget to drink water at school.

Heat it Up! If you don’t have a thermos, I reallyrecommend you pick up one. Leftovers canbe quickly heated up in the morning, put intoa thermos and a healthy lunch is made.Soups, stews, stir-fries, pastas can all beloaded with veggies, lentils, and leanproteins. Try making a healthy mac andcheese with whole grain noodles, cauliflowerpuree and a cheese sauce.

Sweet it Up! I like to add a special treat on Fridays. Itgives the kids something to look forward to

By Rachel Schwartzman, ND

Lunch Box Brighteners

KIDS » CHILDREN’S HEALTH BACK TO SCHOOL LUNCH IDEAS



and is a little surprise for them after a busyweek. A few squares of dark chocolate, ahandful of cookies, or a small container ofpotato chips. Just remember to avoidprocessed treats, or those with chemical fooddyes. Make sure to read your labels and buyfrom health food stores for a wide variety ofkid-approved snacks that can be boughtpackaged or in bulk.

Green it Up! Forget disposable bags that get tossed afterone use and pick up some eco-friendlycontainers. You will be teaching your kids toprotect the environment and those pretty containers are sure to get them to eat theirhealthy lunch. Check out an eco-store closeto you for a wide selection to choose from.

Kid it Up! We often are rushing trying to get so manythings done. There is a lot of research on thebenefits of getting kids to help out in thekitchen. Getting them to make their ownlunch will translate to them eating it. Justthink, if they get good enough at it, they justmight start packing yours. Now that’ssomething to look forward too!t

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.

For even more great lunch ideas enter for thechance to win a “Happy Bento!” book byAnna Adden at: www.healthydirections.ca



PRODUCT PROFILE ANIMAL PARADE

When families are faced with picky eatersand ‘on the go’ lifestyles, getting theproper foods with minimal processing oradditives can be incredibly hard. Manyfamilies choose to use a multivitamin toensure their children are receiving enoughnutrients required to support optimalhealth, well-being, brain function andenergy.

Nourishment from NatureWith an increased focus on children’snutritional well-being from health careprofessionals and parents alike, thedemand for a clean, food rich multivitaminhas never been more apparent. Choosingthe right multivitamin is as important asany other healthy choice you’ll make foryour child. It is incredibly important tounderstand that not all multivitamins aremade the same way! A children’smultivitamin should include a variety of nutrients derived from whole foods.Whole foods retain the natural structureour bodies require to recognize and uptakea nutrient as they contain importantenzymes, peptides and phytonutrients,known as cofactors. Cofactors improvebioavailability and support properutilization and functionality of vitaminsand minerals.

In addition to selecting a multivitaminderived from whole food sources, it shouldalso be free of unnecessary additives likegluten, sugars, fillers and potentialallergens like soy, wheat or tree nuts. Mostmultivitamins for children are available ingummies or chewables which often containadded sugars and sweeteners that end uperoding the benefits of taking amultivitamin. Some also contain artificialcolours, which should also be avoided,especially if your child is dealing withADD or ADHD.

Everything You Want, Nothing You Don’tWith all the children’s multivitaminsavailable today, selecting one that has allthe nutrients you want, without theunnecessary additives, can be difficult.

Trusted by parents, and approved bychildren, worldwide, Animal Parade SugarFree Children’s Multivitamins contain theessential nutrients required for healthygrowth and development. Packed into eachserving of a fun animal shaped chewableare 18 essential vitamins and mineralsderived from whole food sources. AnimalParade Multivitamins are made usingwhole food concentrates from apple fruitpectin, rose hips, mango, broccoli, spinachleaf, carrot root, west Indian cherry, papaya

and brown rice, all rich in bioflavonoids.As an added benefit, the antioxidantquality of bioflavonoids can help boostimmune function. All Animal Paradechewables are naturally flavoured andcoloured and sweetened with tooth friendlyxylitol, providing an irresistibly delicioustaste with 40% less calories than sugar!Available in cherry, orange, grape,watermelon and assorted flavours.

While we can never underestimate thebenefits of eating a balanced diet of fresh,whole and unprocessed foods, it can bedifficult to manage daily and children’seating habits are constantly changing. Ahealthy diet helps children grow and learnwhile reinforcing lifelong values that willcontribute to their overall well-being andhelp them reach their full potential.

Complement those values and jump startyour child’s health with Animal ParadeSugar Free Chewable Multivitamins.t

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

SHOP »

By Nadie Nellissen

A child’s nutritional health should, ideally,come from good nutritionally dense andmineral rich foods. A regular diet rich inessential nutrients are necessary to keep your child healthy and happy.

Essentials of Children’s

Nutrition

BEST GROWTH AND HAPPINESS

autumn edition 2015.qxp_august/Sept 2015 2015-09-29 8:23 PM

Chaga mushroom has been known as 'the diamond of the forest','the gift of god' and 'the mushroom of immortality’ by variousnorthern regions of the world. Chaga mushroom is a non-toxicmushroom with a high amount of antioxidants. This mushroomdiffers from other mushrooms as it grows by extracting nutrientsfrom living trees instead of dead ones.

Chaga mushrooms primarily grow on birch trees and are onlyfound in the cold regions of the northern hemisphere. This uniquefactor makes chaga mushrooms exclusive to Russia, EasternEurope, Canada, Korea and some parts in the United States. Inaddition to this exclusivity, chaga mushrooms take at least 5 yearsto mature, and are very rare. Chaga mushrooms cannot becultivated. Several attempts have been made to cultivate chagamushrooms, but every attempt resulted in significantly reduced anddifferent bioactive constituents.

The appearance of chaga mushrooms is similar to burnt wood onthe outside, and orange inside. Chaga mushrooms contain severalbeneficial bioactive constituents. Chaga mushroom has one of thehighest contents of antioxidants of any other herbs or fungi in the

HERBAL INSIGHTSHerb

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By Randy Oh

CanadianChaga

MushroomCANADA’S FOREST DIAMOND


world. Antioxidants aid in preventing cell damage, which lowersthe risk of diseases such as cancer and aging. Chaga mushroomsalso contain considerable amounts of betulin and betulinic acid,which several studies show to have anti-cancer effects. Betulin isalso useful for balancing and maintaining the metabolic system inthe body. Aside from these powerful constituents, chagamushroom also contains B vitamins, minerals like copper,calcium, and zinc, as well as essential enzymes.

The Superiority of Canadian Chaga Mushrooms Canadian Chaga mushrooms have higher concentrations ofmelanin, which makes it to have more antioxidant activitycompared to other chaga mushrooms harvested from otherregions. This is because Canadian chaga mushrooms receiverelatively higher amounts of ultraviolet light compared to chagamushrooms found in other regions. Canadian chaga mushrooms,as a result, produce more melanin. Chaga mushrooms are knownto offer higher quality nutrition when they are grown in colderregions because chaga mushrooms tend to store more valuablenutrients in themselves in colder habitats. Northern Canadianchaga mushrooms are slowly grown in extremely cold weatherwhere there is no environmental contamination.

The Composition of Chaga MushroomThe most valued constituent in chaga mushroom is betulinic acid.Betulinic acid is naturally formed by Chaga mushrooms using thebetulin fed from the birch tree that the chaga mushroom resideson. Betulinic acid is more soluble and ingestible than betulin.Betulinic acid is effective against lymphatic disorders andtuberculosis, and recent clinical studies have shown that betulinicacid may also be effective against tumors.

Like many other medicinal mushrooms, chaga mushrooms arerich in beta-glucans, which perform immuno-modulatingactivities. Since cancer cells consist of our own body cells, theimmune system does not recognize them as foreign. Hence, thecancer cells grow without interference from the immune system.Beta-glucans allows the immune cells to recognize cancer cells asforeign cells and eliminate them. Also, beta-glucan is involved inmodulating blood cholesterol levels. Studies have shown thatregular consumption of food with beta-glucans reduces thecholesterol level in blood, lowering the risk of cardiovasculardiseases. Chaga mushroom has extremely high level ofantioxidants and is considered an adaptogen.

Immune System BoostingThe immune system classifies chaga as an adaptogenic biologicalresponse modifier (BRM); not only does it stimulate the body’simmune function when necessary, but can also slow it down whenit’s overactive. The beta-glucans are widely known to beresponsible for the adaptogenic action, but many researchersbelieve it is actually the synergy between several, if not allconstituents that are responsible for this. Because of this property,chaga can be used to help neutralize the side effects ofpharmaceuticals, to help compensate for the age-relateddeclination of our immune function, and, in general, to help usdeal with abrupt stresses that negatively impact our daily lives. t



Be a Green Juice Goddess

Juicing extracts the juice fromfresh fruits and vegetables by coldpressing. The resulting liquidcontains most of thecarbohydrates, water, antioxidants,vitamins, minerals and plantchemicals (phytonutrients) foundin the whole fruit and vegetable.The water in the juices hydratesthe body, the antioxidants helpcombat free radicals, and thephytonutrients help to fightdiseases. However, whole fruitsand vegetables also have healthyfiber, which is lost during mostjuicing.

Health BenefitsThere are many health benefits ofadding fresh juices to your diet ona daily basis. Juicing is a powerfulway to alkalize our body. Whenour body is in an alkaline state, it’sless likely that harmful bacteriawill grow and our overall healthand vitality increases. Juicing givesour digestive system a break by“pre digesting” the food andallows our bodies to absorb all the

nutrients more easily and rapidly.Juicing can help prevent diseasesand illnesses like heart/kidneydisease, osteoporosis and diabetes.It also helps to slow down theaging process due to the increasedamount of raw produce one isgoing to intake.

How to Get It?

Make your own: A healthy way to juice is tocombine juicing with a balancednutrition plan, because the bodyneeds more than the nutrients fruitsand vegetables provide. Bycombining juicing and a plant-based diet with proper fibre andprotein intake, you can maximizeyour potential of a healthy body.When you’re making your ownjuice, you can also ensure thequality of produce going in. Makesure to always use organic producewhen juicing. Since everything isgetting so compressed, if there areany traces of pesticides they willfind their way in your juice!

Purchasing a juicer is a greatinvestment for your long-termhealth. There are a variety ofjuicers on the market; you justneed to do your research to seewhich one fits your budget andpreferred style.

When choosing ingredients foryour juices always use morevegetables, preferably green leafyones, than fruits. To add somesweetness you can use veggies likebeets or carrots. The best fruits toadd are ones that contain a highwater content including greenapples and pineapple. Also, use avariety of fruits and vegetables toamp up your juice in terms ofnutrients and taste.

Buy them: Important things to look out forwhen buying juices are whetherare not they are cold pressed,organic, stored in glass bottles, andjuiced on-site. Also, the juicesshould not contain anypreservatives.

Over the past fewyears, juicing hasbecome a healthtrend that is here to stay.

Juicing providesnumerous healthbenefits not only forour body but alsofor our mind.

Marni Wasserman’s life is rooted in healthy eating. Culinary nutritionist,author of “Plant-Based Dietfor Dummies,” and owner ofToronto’s first plant-basedcooking studio, Marni usespassion and experience toeducate individuals on howto adopt a realistic plant-based lifestyle that is bothsimple and delicious. Visit:www.marniwasserman.com

By Marni Wasserman

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Best How-to TipsGet them delivered: Another option is to order juice to your home or office. How easyis that! Many of the cold pressed stores also deliver their productsand are a great way to ensure your getting the proper nutrition on adaily basis.

There are lots of options when it comes to juice so play withdifferent combinations, explore your local juicery and enjoy theadded energy to your life!t

By Sylvie Tremblay, MSc

Super Alkaline Green Juice1-2 Full Servings

Ingredients2-3 stalks celery, chopped1 cucumber, chopped2-3 large kale leaves4-5 large romaine lettuce leaves2 cups spinach1⁄4-1⁄2 cup fresh parsleySmall piece of ginger and/or lemon

Directions1. Place everything into your juicer according toinstructions. Do one vegetable at a time and finish off withlemons - it cleans the juicer at the end!

Greens are the most nutrient-dense foods on the planet, full ofenergizing nutrients like potassium and beta-carotene, plusdetoxifying enzymes, antioxidants and chlorophyll that benefit youroverall health. Juicing your greens is a great way to get more veggies– sometimes 5 pounds per serving – and green juice should be part ofyour daily or weekly routine to enhance your well-being.

But not all green juices is created equal. Some commercially-available green juices undergo processing and pasteurization (withtemperature or pressure) that lowers the nutritional value of the juice.

We talked to the founders of Guelph-based juicery, [RE]Fresh JuiceCo., for tips on how to make the freshest, tastiest green juice blends athome.

1) Choose Your JuicerUnless you want to shell out big bucks for industrial cold-pressedjuicers, you have two at-home options – centrifugal juicers andmasticating juicers. Centrifugal juicers offer a more budget-friendlyoption, but heat and oxidation means your juice starts to losenutritional value immediately after juicing. Masticating juicers cost alittle more, but you’ll get a better yield, which will save you moneyover time, and your juice will stay fresh for up to 48 hours.

2) Create Balanced BlendsThe best-tasting green juices have a mix of savory and sweet, earthyand acidic flavours, which you can adjust to suit your taste. Juicesweeter green veggies, like bok choy, cucumber and baby spinach,with more bitter-tasting greens, like kale, and use add-ins like lemonand ginger to offset grassy or earthy notes. Celery adds savouryflavour, while cucumber’s mellow taste makes your blend morerefreshing.

Keep the sugar low by letting your veggies make up most or all ofyour blend. If you want to add fruit, try a granny smith apple fornatural sweetness without too much sugar.

3) Get the Best YieldOne of the biggest challenges with at-home juicing is getting a goodyield from your greens. Choose the fresh, locally-grown greenspossible for the most juice, and wrap your leafy greens around juicierproduce -- like chunks of cucumber or apple -- to help them juicemore efficiently. Run a piece of cucumber or apple through yourjuicer at the end to flush out as much green juice as possible.

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Add In Healthy ExtrasExperiment with add-ins to giveyour juice and extra healthy kick.A spoonful of spirulina boostsyour juice’s iron, copper andprotein content, while awheatgrass shot addschlorophyll. Turmeric and lemonadds earthy flavour andantioxidants, while a pinch of sea salt provides electrolytes.

If you’re craving more of a meal,stir a spoonful of chia seeds intoyour juice. In addition to fillinghealthy omega-3 fats, chia’s highfibre content makes your juicemore satiating.

There’s no one-size-fits-allapproach to green juicing!Experiment with different blendsand seasonal veggies fordelicious juice that boosts yourhealth all year.t

“Get Up" Green Juice5 large kale leaves, ribsdiscarded, roughly chopped1 lemon, remove zest and pith1 large apple, chopped1 small piece of fresh ginger (2.5 cm)1 stalk of fresh mint

Citrusy Green Juice3 handfuls of fresh spinach leaves2 lemons, remove zest and pith1 lime, remove zest and pith2 oranges, remove zest and pith1 celery stalk

Detoxifying Green Juice3 stalks of celery1/3 cucumber2 dinosaur kale (black kale)leaves2 chard leaves1/2 small fennel bulb1 apple1 pear1 small lemon, peeleda large handful of parsley(including leaves and stalks)a small handful of cilantro(including leaves and stalks)

[RE]Fresh Juice Co. is Guelph’sfirst and only cold-pressed juicery,offering 100% raw, organic juices,superfood smoothies and cleansepackages. Visit in-person at 33Quebec St. in downtown Guelph, or visit: www.refreshjuiceco.com

Sylvie Tremblay, MSc, is acopywriter, blogger and greenjuice fan based in Guelph. Shespecializes in health and wellnesswriting. Learn more at:www.sylvieltremblay.com

Enter to Win! A Juicepresso®uJuicepresso® is the only cold press juicer with a patented three in one piece extraction system for easy cleaning and is dishwasher safe. With a 40-RPM motor it allows 40% more juice volume, with a 72-hour juice life. Enter the draw at: healthydirections.ca. Visit: juicepressousa.com

FOOD PASSIONS GREEN JUICING HOW-TOFl

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By Renita Rietz

It would be difficult to find a juice barthat does not offer fresh wheat grassshots. These green elixirs provide manyhealth benefits for the body and have longbeen revered as chlorophyll rich tonics.While many people are most familiar withwheat grass juice, there are also alfalfa,barley, oat and kamut grass juices that offermany of the same nutritional properties.

Incorporating young green grass juices intothe diet is an easy and delicious way to addnutritionally dense greens to your day. Many people report increased energy, clarity,immune function, better elimination andgenerally speaking more vitality. AnnWigmore, wheat grass pioneer and visionaryin the live foods lifestyle movement hasstated that “wheat grass is a top notchcleanser, builder, healer, protector andrejuvenator of health. Few foods ormedicines contain as many active liveingredients as wheat grass.”

Cereal grass juices are made from the young,nutrient-dense grasses of wheat, barley,alfalfa, oat or kamut in their vegetable state. Nutritionally speaking, young juiced, green,cereal grasses are rich sources of chlorophyll,vitamins A and K, magnesium and B vitamins.

Research has shown natural chlorophyll, asfound in leafy green vegetables and grasses,may provide dietary protection against anincreased risk of colon cancer. Magnesium isa key mineral in the body required for over350 biochemical processes. It is involved inenergy production, heart health, musclefunction and bone health.

Vitamin A is a fat-soluble vitamin needed forvision health, particularly for optimalfunctioning of the retina, as well as immunehealth. Vitamin K is a fat-soluble vitaminneeded in the body for blood coagulation andbone metabolism. It also plays an importantrole in cardiovascular health. Vitamin K andvitamin D are required as important cofactors(along with other trace minerals) in order toensure that calcium is absorbed and utilizedproperly for the promotion of optimal bonehealth. Antioxidants in wheat grass juicemay contribute to its potential as a freeradical scavenging super food.

While some people grow their own wheatand barley grass in trays and devotedly juicethese grasses daily, for most of us this maybe too daunting a task. The good news isthere are certain products that offer the verysame benefits of fresh juice. The key is

finding a grass juice powder that is certifiedorganic, outdoor grown in natural sunlightand most importantly 100% juiced with nowhole grass fillers or other binders,excipients or added flavours.

Getting a Quick Boost on the GoCereal grass juice powders are very easy touse. Mix up to 1 tablespoon (1-3 teaspoons)of a grass juice powders into 8-16 oz. ofwater, coconut water, juices, smoothies orany recipe that you want to boost withvibrant green nutrition. You can also makedelicious dips, pesto, raw vegetable soups,salad dressings and more.

Whether you are new to healthier approachesto eating or you are an experiencedsuperfoodist, adding young green grass juicepowders to your daily routine willdramatically improve your nutritionalquotient. You are guaranteed to be leftsmiling after drinking your liquid sunshine.t

Renita Rietz is a health and nutrition writer andspeaker who educates on the phytotherapeuticpotential of indigenous foods and plants forprevention and [email protected]

FOOD HISTORY & TRENDS

Natural health advocates and raw superfood enthusiasts have long known that fresh grass juices suchas wheat grass juice are ideal, daily, dietary strategies for optimal rejuvenation.

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The Wonders of Green Grass Juices



FOOD PASSIONS WHAT’S FOR LUNCH?Fl

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Prep 15 minutesMakes 1½ cups

Ingredients1 zucchini, peeled and chopped (about 2 cups)½ avocado¼ cup tahini¼ cup fresh lemon juice2 Tbsp olive oil

½ inch fresh ginger½ clove garlic (or a full one, ifyour friends can handle it)½ tsp saltPinch of cayenne (optional)

Directions1. Place all the ingredients in afood processor and process untilsmooth.

2. Stop occasionally to scrapedown the sides of the bowl with arubber spatula.3. Store in the fridge in an airtight container for up to 4days.

Keep Your DipsIf you want single servings ofyour favourite pesto or spread,

you can freeze them in ice-cubetrays. Once frozen, pop them outand transfer them to storage containers.t

From the “Undiet” cookbook byMeghan Telpner.

CREAMY ZUCCHINI HUMMUSEvery plantiful eater loves a great hummus. If you’re one of these people, you probably have somehummus in your fridge right now. Unlike traditional hummus, though, this tangy, creamy optionskips the heaviness of beans—that means it’s light on the lips and invites you to do back flips.



Mom was right when she told us to eat our veggies!The antioxidants in vegetables, especially cruciferous vegetablesare associated with lower rates of illness. Cauliflower, kale,broccoli, Brussels sprouts, and cabbage, contain high amountsof sulforaphane – studied for its ability to prevent disease.

The Causes of DiseaseEnvironmental toxins cause inflammation and free radicalproduction that ultimately damages our cells and DNA leadingto illness and disease. Unregulated inflammation is responsiblefor the illnesses associated with aging and the balance betweenfree radical production and elimination may determine whetherwe develop heart disease, cancer or other degenerativeconditions.

Our liver plays a key role in manufacturing antioxidants in thebody and reducing inflammation through its detoxificationenzyme pathways, which are grouped into two phases. In PhaseI environmental compounds are changed and may become moretoxic. In Phase II, these compounds are made less active andwater soluble; so, they can be eliminated from the body.

Introducing SulforaphaneThe ability of sulforaphane to “down regulate” Phase I and “up-regulate” Phase II enzymes may explain the association betweenhigh cruciferous vegetable consumption and the decreased riskof developing disease. By increasing Phase II detoxification andglutathione; a powerful antioxidant, it protects cells againstdamage, reduces inflammation and increases the elimination ofharmful substances from the body.

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Sulforaphane found in broccoli sprouts, broccoli and other cruciferous vegetableshas shown potential forreducing inflammation,increasing antioxidants, aiding detoxificationand decreasing the risk of illness more thanjust eating fruits and vegetables alone.

NUTRACEUTICAL BOOSTERS SUPER SULFORAPHANETHrI

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The Wide Applicability of SulforaphaneHeart Disease: Oxidative stress and inflammation contribute tohypertension and atherosclerosis. Sulforaphane can help decrease bloodpressure and reduced inflammation of the heart and arteries, leading to ahealthier cardiovascular system.

Chemoprotection: Studies have documented that diets high in cruciferousvegetables reduce the incidence of human cancer and sulforaphane has beenstudied as a chemoprotective agent against various cancers. By enhancing Phase II detoxification enzymes and glutathione, it can blockthe formation of cancer promoting compounds and promote theirelimination.

Skin disorders: UV radiation causes DNA damage that can lead tonumerous skin conditions. By increasing protective enzymes, sulforaphanecan reduce the effects of UV induced skin damage. Topical sulforaphanecan improve skin conditions such as hyperpigmentation, moles, acne,stretch marks, scars, skin tags, eczema and certain forms of skin cancer.

Eye health: Sulforaphane offers protection against UV light and freeradicals that damage the retinal cells over time, resulting in maculardegeneration, the leading cause of blindness in the elderly.t

The Power of Broccoli

UnleashedBy Suzanna Ivanovics, ND



Adding NutraCleanse to your favourite muffin recipe is an easyway to support healthy blood pressure, weight loss and betterdigestion. Here’s one of our muffin favourites to get you started.It provides omega-3, omega-6 and a high amount of fibre toyour diet.

Makes 12 muffins with over 8 grams of fiber each

Ingredients2 cups NutraCleanse™1 1/2 cups whole wheat flour3 tsp. baking powder1 tsp. salt3/4 cup orange juice1/2 cup sugar (or 1/4 cup honey as substitute)3 eggs (or 3 egg whites for a lower fat version)1 whole washed orange including peel, quartered and seeded1 1/2 cup chopped dried cranberries

DirectionsCombine first 4 ingredients in medium bowl. In blender combine next 5 ingredients, blend on high for approx. 20 seconds. Add liquid mixture to dry ingredients and combine.Add dried cranberries, spoon into lightly sprayed muffin tray.Bake at 400 degrees F (375 if using the honey substitute version) for approx. 25 minutes or until slightly browned.t

Courtesy of NutraCleanse.

CRANBERRY ORANGE, HIGH FIBRE MUFFINS

WHAT’S FOR LUNCH?

FlOU

rISH »



GLUTEN-FREE Serves 6By official definition, a quiche is an oven-baked dish made with eggs and milk or cream in a pastry crust. Other ingredients such as chopped meat, vegetables, or cheese areoften added to the egg mixture before the quiche is baked. Well, here we go breaking some rules! You can do this with eggs or with tofu, depending on how you roll. Cream is not invited to this quiche party, but lots of vegetables are.

Prep: 25 minutes active Cook: 40 minutes

Filling4 free-range, farm-fresh happy eggsor one 14 oz block firm organic sprouted tofu3 Tbsp olive oil, coconut oil, or organic ghee¾ cup chopped red onion½ cup chopped red bell pepper¼ cup de-seeded and chopped tomato2 cups chopped spinach1 cup organic mushrooms, cleaned and sliced¼ cup sheep’s milk cheddar, cut into ½-inch cubes (optional)Pinch of cayenne or dash of hot sauce Sea salt

Crust*1 cup millet, soaked 2–4 hours2 cups water1 Tbsp coconut oil or organic ghee

From the “Undiet” cookbook by Meghan Telpner.

VEGALICIOUS QUICHE

Directions1. If using eggs, beat them together in a bowl and set aside. If using tofu,rinse and wrap it in a clean towel and place on a plate. Lay some heavybooks on top to press out the excess water for about 30 minutes. Cut it intoquarters and run it through your food processor until it gets creamy. Youmay need to add a little water if it’s too dry.2. In a pot, cook the soaked millet in the 2 cups of water for 15 to 20 minutes, until the grain is soft and the water has been absorbed. (While themillet is cooking, prepare the filling.) Once it’s ready, allow it to sit for 5minutes, uncovered, then fluff with a fork.3. Preheat the oven to 350°F. Grease a 9-inch round pie plate with the 1Tbsp oil and place the millet on top, pressing it down to about a ¼-inchthickness and pushing up the edges about ¾ inch.4. Heat the remaining 2 Tbsp of oil in a skillet and add the onion. Cookuntil translucent, about 5 minutes.5. Add the bell pepper, tomato, spinach, and mushrooms. Cook for 5 to 8 minutes, or until fork-tender.6. If using tofu, add it to the pan and cook for 5 minutes. If using eggs, transfer the veggies to a bowl with the beaten eggs and mix together. Stir inthe cheese if you’re using it, along with hot sauce and sea salt.7. Pour the veggie + egg/tofu mix into the millet shell and bake at 350°Ffor 20 minutes, until firm in the middle. Broil for 2 minutes to crisp the top.8. Allow to cool and then cut into perfect little slices of breakfast (or lunchor dinner) deliciousness.t



FIT FOR LIFE SURVIVOR TRAINING

Avital Zeisler, a former Toronto ballerinaturned self-defense expert shares the movesshe’s developed to help women survive anattack.While running alone or in arelationship women can be put at risk. Avital has trained with experts in self-defensefrom around the world; including militarypersonnel, law enforcement officials, securityspecialists and martial arts masters andrealized none of the self-defensive programstook into account the extra difficultieswomen face when being attacked. Tocounter women’s strength, size and otherfactors, she developed the Soteria Method forultimate fitness and to help keep womensafe.

What are some of the extradifficulties women can face in the event of an attack?Women need to believe that they canmentally and physically survive any lifethreatening altercation or assault. It all startswith the mind and its ability to work throughthe process of developing an authenticsurvival mindset – without compromising thequality of your life, your positive perspectivetowards life, and of course your femininity.

Developing an effective survival mindsetrequires women to confront and breakthrough mental boundaries that wouldprevent them from doing whatever isnecessary to survive a threatening

situation.This means that a woman will workthrough emotional, physical and evenspiritual barriers. Every woman experiencesthis process uniquely; but there arecommonalities such as overcoming thecommon barriers of politeness, physicalcontact, inflicting pain, and fighting against aknown attacker.

On the physical side of the transformation,there is a way to learn the mechanics of self-defense in a way that a woman does not needto rely on physical strength or greater size tosurvive a situation.

FITN

eSS

»

Life Saving Defensive Twists



Where are women's main physical power sources?The core of the body is the power source. For Upper BodyCombatives, I outline a Combative Twist that allows UpperBody Combatives to generate both speed and force. For LowerBody Combatives (kicks and defensive knees), the powersource comes from the hips.

How does the Soteria Method help women release themselves from afront or side choke hold?The Soteria Method shows women how to tactically releaseand counter from a choke hold. The first goal is to get both feetin the survival stance to ensure that the woman is able to staystanding as she simultaneously releases the choke hold. This isdone by creating a lock around the near side wrist. To releasethe grip, there will be two actions taking place at the sametime: the locking arm will release the grip as the defendercompletes a Combative Twist while the far side hand plucksthe attacker’s grip.

Without over twisting to risk losing sight or exposing the back,a woman will immediately employ a Back Hammer Fist todisrupt the attackers thought process. From there, she will closein with an Under Hook Temporary Control Hold, then continueto weaken the attacker with combatives until she can disengageand escape safely.

Is the six week program being taught in Ontario, Canada?The six week program is taught exclusively in the book. The Method will be holding it's first Instructor Course in Fall,2015. We are excited and look forward to having brandambassadors and instructors bring the Soteria Method into theircommunities.t

Avital Zeisler is a formerprofessional ballerina fromToronto, a certified ACE(American Council of Exercise)personal fitness trainer, apersonal and corporate safetyconsultant, and a motivationalspeaker.

She is the creator of the SoteriaMethod and the author of“Weapons of Fitness.”



My favourite Ontario destination by far is Muskoka, otherwiseknown as “cottage country”, a couple of hours north of Toronto. Deepin Canadian Shield country, it's a sight to behold with lakes, endlessforests, and cozy communities. As a child, it's where I first came toappreciate the beauty of nature with the epic autumn colours andtranquil sunsets. Weekenders from Toronto arrive in droves to enjoythe cottage life, but during the week the quiet returns.t

In 2006, Nora Dunn sold everything she owned in Toronto (including abusy financial planning practice) to embrace her dreams of long-termimmersive travel. She has been on the road ever since. On her website TheProfessional Hobo, she teaches people how to travel full-time in afinancially sustainable way. www.theprofessionalhobo.com

GREAT DESTINATIONS ON THE ROADTraV

el »

ScenicOntario

Adventures

MISSISSAUGA & ETOBICOKE (Border)

Ian Koo, BSc, NDNaturopathic Essentials Health CentreLocated at: 1891 Rathburn Rd. EastDermatology & Gastrointestinal Health,Weight Loss, Arthritiswww.NaturopathicEssentials.comCall: (905) 290-0850

THORNHILLDr. Betty Rozendaal, BES, MA, R.Ac, NDDoctor of Naturopathic MedicineRegistered AcupuncturistThornhill Naturopathic Health ClinicLocated: 12 A Centre Street www.thornhillnaturopathic.caCall: (905) 707-2001

ONTARIO

Find a Naturopath

We asked a few top travel bloggers where their favourite Ontario adventures were. Here’s what they had to say from the road.

Enter to Win!A Green’s Your Colour Bottleu Triple Insulated Vacuum Technology• Stainless Steel 18/8 (304) food grade inside & out• Keeps temperatures hot for 8+ hours and cold for 36+ hours• BPA Free, no toxic inner linerEnter the draw at: healthydirections.ca. Visit: www.greensyourcolour.com

Ontario is home to so many adventures, it's really hard to narrowwhich one is my favourite. But what stands out in particular is myrecent drive from Tobermory to Point Pelee National Park. Hop onHighway 21 (Bluewater highway). You won't regret it. You'll see thebeauty of the Lake Huron coast and the charming small towns thatdot it. By the time I got to Leamington and Pelee, the air had aparticular sweetness to it; It was warmer for sure but it tasted almostlike honey. It was really unexpected and just amazing!

Jim Bamboulis runs Travel Mammal Media, a digital magazine focusedon travel, food, culture and experiences! www.travelmammal.com



Modern salt therapy has its origin in Speleotherapy, a method of treatment of respiratory diseases in salt mines, datingback to the 19 century. In speleotherapy, fine particles andnegative ions of salt, found naturally in salt mines, are freelybreathed for four to six hours daily. These breathable salt particlesare able to penetrate deep into the lungs and have been found tohelp relieve respiratory conditions such as asthma, COPD,bronchitis, emphysema, pneumonia and sinusitis. The beneficialeffects of salt therapy are due to the antibacterial, mucokineticand anti-inflammatory properties of natural rock salt.

Travelling to salt sanatoriums in old salt mines is inconvenient formost people, especially for those with chronic respiratorydiseases. Due to the highly beneficial results of speleotherapy andto the increased number of people with respiratory problems andallergies, artificial salt rooms and spas are becoming more andmore popular. Sessions are about 45 minutes to one hour long andmany demand at least 12 consecutive sessions for lasting results,at a cost varying from $35 up to $60 per session.

Less expensive, home salt therapy is also available for longerconvenient, sessions. Small hand-held and larger salinizer devicesare now marketed worldwide. We created the SaltAir salinetherapy device because we found a great and growing demand

HOME & SPATH

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By Livia Tibia, co-inventor of SaltAir

Modern Salt Therapy for Asthma and Sinusitis

SPELEOTHERAPY

for this type of natural therapy at home. As a natural health practitioner,I see in my practice that there continues to be a growing number ofrespiratory sufferers of all ages.

The SaltAir device uses ultrasonic technology to transform the salinesolution into microscopic salt particles. These breathable salt particlesare released into the indoor air for breathing, offering extended 7-8 hoursof exposure during sleep or while at home. Long-term, extended periodsof exposure was found to be critical in the care of chronic respiratorydiseases with salt therapy. Cumulative results in time, strengthen therespiratory system for increased immunity to bacterial, viral and fungalinfections and allergens. t

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



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Veggie Fruit PlusuVeggie Fruit Plus is a concentrated food formula containing whole form andco-factors of nutrients to nurture the bodyfor recovery after heavy sports, exercise,ill health and during detoxification!Contains 43 natural ingredients; rich inenzymes, greens, anti-oxidants, fruits,vegetables, and beneficial herbs.omegaalpha.ca 1-800-651-2172

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Are mass mammography screening models the best option forbreast health? Recent Swiss and British findings say, no.The Swiss Medical Board an independent health technologyassessment initiative was mandated to conduct a review ofmammography screening under the auspices of the Conferenceof Health Ministers of the Swiss Cantons, the Swiss MedicalAssociation, and the Swiss Academy of Medical Sciences inJanuary 2013 (The New England Journal of Medicine,Abolishing Mammography Screening Programs? A View fromthe Swiss Medical Board, May 2014).

Nikola Biller-Andorno, MD, PhD, and Peter Jüni, MD, amedical ethicist and a clinical epidemiologist, were members ofthe expert panel that reviewed all of the available evidence.Their report rocks the core of the need for mammography’sheavy usage. According to their review, it appears thatmammography may prevent only one (1) death for every 1000women screened. In their review the Board advised womenshould be informed in a ‘balanced’ way about the benefits.

The Swiss Medical Board recommended to phase out systemicmammograms based on several important factors reviewed.Those factors included statistics being sited in favour ofmammography are based on outdated clinical trials. The firstmammography trial began more than 50 years ago and the lasttrial was conducted in 1991. The benefits that were found duringthese trials were from another era of breast cancer treatment. Inthe past two decades the treatment has been significantlyimproved in terms of breast cancer mortality. Thus, the modestbenefit of mammography screening that was shown in old trialsmost likely will not occur if the same trial is conducted today.

The most recent randomized screening trial published in theBritish Medical Journal, in January 2014 involved 90,000women who were followed for 25 years. They found thatmammograms had absolutely no impact on breast cancermortality. In addition, this study found that 22% of cancers wereover-diagnosed, leading to unnecessary treatment with surgicalinterventions, chemotherapy and radiation.

Time to Re-evaluate

Mammography?By Alexander Mostovoy, HD, DHMS, BCCT

BREAST CANCER SCREENING THERMOGRAPHYSCre

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This is the first step at making an objective evaluation. One can only hopethat other countries and policy decision makers will take this messageseriously. The most important choice that women can make is to focus theirattention on prevention of breast cancer. t

Alexander Mostovoy, HD, DHMS, BCCT has lectured extensively across Canada,the United States, South America and Europe, educating and training physicians inbreast cancer prevention and the use of medical thermography. Reach him [email protected] or 416.636.2916.



SAGEE is a herbal option combining traditional Chinese herbs with state-of-the-art scientific technology for cognitive function, memory and stress.

SAGEE CANADA WELLNESSDistributor/retailer inquiry welcome.ONTARIOFor details please call: 416-907-3586

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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, BiofeedbackScan, Naturopathy and more please visit our website at:www.canadasagee.com

www.canadasagee.com

Sagee Ingredients• Korean Ginseng Extract• Grape Seed Extract• Lycium Barbarum Extract• Blueberry Extract• Ginkgo Biloba Extract

Our TCM Wellness Clinic offers:• Acupuncture• Tuina Massage• Biofeedback Scan and Therapy• Naturopathy

Everything you need in natural herbal remedies.

Sagee is made from a 100%botanical extract in a

certified GMP facility.

A GLOBAL LEADING PRODUCTFOR THE BRAIN



BODYTALK

EDISON INSTITUTE OFNUTRITIONTraining Nutrition Professionals WorldwideIntroductory, Practitioner and Advanced Diploma in NutritionThe most complete Holistic NutritionCorrespondence Course worldwide.Accredited by CANNP, IONC, and NANP.Call today for your new career: 905-294-5090 or 1-800-456-9313www.edisoninst.com

THE BODYTALK™ SYSTEM WholeHealthcare -a complete approach. Develop skills which integrate into allhealthcare systems. This 4-day hands-onworkshop will expand your career and personal growth in natural health care. Visitwww.bodytalkcentral.com and sign-up forour newsletter or talk to us 1-877-884-1767

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DARKFIELD MICROSCOPY TRAININGIntroductory Level Toronto – Nov 18-21, 2015 For more details: 905-294-9720www.healthhouse.ca

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Stress is something that everyoneencounters daily, whether it is your bodyshivering to warm itself up from the cold, not getting enough sleep or managing aparticularly challenging day. We allexperience stress, but we don’t always haveproper strategies for managing our body’sreaction to it. Excess stress elevates theproduction of the hormone cortisol whichnegatively impacts inflammation, restfulsleep, memory, our mood cycles and ourability to fight off illness. When your body is always on high alert stress sets us up formany chronic illnesses; so, it becomes veryimportant to have resources at hand.

Having a solution for managing our dailystress is essential for remaining healthy andhappy. When we can’t get away from astressful situation having an herbal solutioncan be the difference between being crippledby an event or rising above a situationalcircumstance. StressCare by Himalaya HerbalHealthcare is a clinically proven herbalremedy designed to manage the effects ofstress, normalizing cortisol levels, promotingproductive wakefulness, restful sleep,balancing mood and anxiety levels.StressCare is a non-drowsy formula that canbe taken on the job or on the road to providea steady, energizing feeling of well-being.Unlike many other stress formulations

available StressCare has been clinically testedon people not petri dishes!

Based on Ayurvedic practice, StressCare isformulated using powerful adaptogens calledrejuvenators or life extenders.

Ashwagandha supports energy withoutoverstimulation, providing energy andadrenal support by reinforcing the thyroidgland. A prized adaptogen, it supports normalcortisol levels, normal thyroid hormonelevels, and also allows you to experiencerestful sleep when needed and moreproductive wakefulness.

Holy basil is one of India’s most broad-spectrum herbs and puts the reins onyour stress response. Often called “Theincomparable one,” holy basil promotes agreater sense of ease and tranquility, giftingyou with a more positive outlook whileenhancing your immune system and digestivecapability.

StressCare has been extensively tested forsafety and efficacy; so, you know it works.During a four week, double blind placebocontrolled trial StressCare significantlyimproved the quality of life of the StressCaregroup. 92% of the StressCare group reportedless fatigue, versus only 25% of those takingthe placebo. In addition, 93% of the

StressCare group reported they had far moredependable sleep, versus only 27% of thoseon the placebo.

StressCare is a powerful herbal combinationthat has been designed to give your body thetools to deal with stress, building up reserveswithin your nervous system so that conflictand anxiety can be better tolerated withoutlosing the ability to function productively.Himalaya Herbal Healthcare is committed topure, clean formulations that are proven safeand effective.

Himalaya Herbal Healthcare is a worldwidepioneer and a global leader in the field ofscientifically validated herbal healthcare.Integrating the principles of traditionalAyurvedic medicine and modern scienceHimalaya has built a stellar reputation onclinically studied, pure and safe herbalproducts that deliver results! StressCare hasnearly 40 years of clinical research behindit!t

Nadine Nellissen has been interested in wholistichealth since her involvement in sports at an earlyage. It was from an athletic viewpoint she realizedthe important connection between physicalexercise, diet and emotional health.

PROFILE StressCareSHOP »

By Nadie Nellissen

If you’re not sleeping and feeling fatigued,consider a management plan for stress, whichincludes ashwagandha and holy basil.

A New Perspective

on Stress

PROVEN HERBAL SUPPORT FOR STRESS


healthy directions autumn 2015

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