TRAVEL & EXPLORE VEGETARIAN LASAGNA WEIGHT-LOSS MADE EASY February / March 2012 • Enrich and Empower Your Life • FREE! Ways to Reduce Your Tax Bill 14 CHICKEN DELIGHTS 12 24 18 Fabulous, Quick Tips for Better Heart Health Aid and Prevent Diabetes HEALTHY DIRECTIONS 10
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TRAVEL &EXPLORE
VEGETARIANLASAGNA
WEIGHT-LOSSMADE EASY
February / March 2012 • Enrich and Empower Your Life • FREE!
Chanel Cressman, BSc ND is a licenced naturopathic
doctor with a private practice in Kitchener called Sage
Naturopathic Clinic. Chanel has a strong interest in
women’s and pediatric health. She has additional
training as a Doula and is a member of the Pediatric
Association of Naturopathic Physicians. Visit:
www.thesageclinic.com or call: 519-573-6700.
Eric muradov, ND is a licenced naturopathic doctor with
a private practice in Edmonton. He runs a general medical
practice and has a special interest in Multiple Sclerosis. He
has been published and has lectured on Alternative
Medicine and MS. Visit: www.drericmuradov.com or call
780-482-2788.
Lorna Vanderhaeghe, MS, is Canada's leading women's
health expert and has been researching nutritional
medicine for over 30 years. With degrees in nutrition and
biochemistry, she is the author of eleven books including
A Smart Woman’s Guide to Hormones and A SmartWoman’s Guide to Weight Loss. Her website:
www.hormonehelp.com has over 4,000 pages of helpful
nutrition information.
Solutions onHealth & Wellness
In 2004, TIME Magazine ran an astonishing article about chronic in�ammation and how it was the common root of just about every chronic condition or disease. �is article noted Chronic in�ammation causes a
wide variety of disorders, from stroke to arthritis to diabetes to heart disease.In�ammation arises from more than physical trauma and repetitive motions. �e body is constantly assaulted by dangerous toxins that alter and poison the vital �uid that surrounds our cells and keeps them healthy, resulting in in�ammation, pain and disease.A discovery that has been around for thousands of years may be the answer. �e healing properties of the Nopal Cactus also known as the prickly pear cactus has recently come to light.Research has recently discovered that the Nopal cactus fruit contains anti-in�ammatory and antioxidant properties, thanks to a rare and potent nutrient called betalains. Nopal cactus fruit contains the most concentrated amount of betalains found in nature. As well the Nopal Cactus fruit has been used for centuries by ancient cultures for nutrition and well - being. It has been shown to have true metabolic e�ect reducing serum glucose levels and balancing blood sugars. If you have in�ammation, pain or su�er from a chronic condition you will want to include Betalain antioxidants in your wellness plan.�e healing properties of the Nopal Cactus have been relied on for centuries by ancient cultures, and they are now available in Nopal Red Cactus juice by Natural Balance. Each 34 oz bottle of Nopal Red Cactus Juice brims with the health bene�ts of 100% Pure juice from the Fruit of the Nopal cactus.
Roy Kiss C.N. Certified Nutritionist
www.naturalbalanceproducts.ca
Reduce Inflammationand Balance your
blood sugar?
Info call Natural Balanceat 1.800.667.2011.
Available at your local health store.
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raisa Weisspapir is a homeopathic doctor specializing
in pediatrics and general family health problems. She is
a member of the Homeopathic Medical Council of
Canada and the American Academy of Environmental
Medicine. Weisspapir is a European trained medical
doctor with over 20 years of medical experience. She
Carlson is passionate about heart health because they know how important cardiovascular health is. From Carlson’s beginning, their product lines have centered on healthy nutrients including the most complete line of natural-source vitamin E products to help support cardiovascular health. Today, the Carlson line has grown to also include antioxidants, fi sh oils and special formulas, each carefully formulated to support heart health.
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Carlson is passionate about heart health because they know how important cardiovascular health is. From Carlson’s beginning, their product lines have centered on healthy nutrients including their product lines have centered on healthy nutrients including the most complete line of natural-source vitamin E products to help support cardiovascular health. Today, the Carlson line has grown to also include antioxidants, fi sh oils and special formulas, each carefully formulated to support heart health.
GENERAL DIETARY GUIDELINESNumerous population studies have demonstrated that a
higher intake of dietary antioxidants reduces the risk of heart
disease; so, it’s best to emphasize fruits and overemphasize
vegetables on a daily basis to ensure a broad spectrum of
nutrients. Also, everyone knows omega-3s are helpful for heart
health. But how? It seems that fish oil’s constituents EPA and
DHA have little effect on cholesterol levels but lower triglyceride
levels, as well as reduce platelet stickiness, improve blood and
oxygen supply to heart and exert a mild blood pressure lowering
effect. Consume wild salmon, herring, sardines and mackerel at
least a few times per week if not daily. Finally, consumption of
1 – 2 glasses of red wine per day can reduce heart disease risk
because the alcohol itself at this dosage reduces blood pressure
while the constituent resveratrol seems to stop the oxidation of
cholesterol which is involved in the formation of plaques.
HEART HEALTHY SUPPLEMENTSFish oil – in addition to the benefits mentioned above, taking
fish oil supplements is associated with 32% reduction in death
from cardiovascular causes even if you already have
cardiovascular disease and 23% reduction in overall mortality.
For these reasons (among others) I often recommend fish oil so
that patients are getting about 2g of combined EPA and DHA
where the content of EPA is a bit higher. Because fish oil can thin
the blood, it’s best not to be combined with a blood thinner before
consulting with your ND or MD.
CoQ10 – this naturally occurring substance is involved in
energy production around the body. In the context of heart health
using CoQ10 can be twofold: firstly, it can help to reduce blood
pressure (by about 11mm systolic and 7mm diastolic) increasing
the elasticity of blood vessels at a dose of around 120mg per day.
Secondly, CoQ10 can offset the “achiness” induced by some
statin drugs.
Pantethine – is a variation of the active form of vitamin B5.
Multiple trials have confirmed that pantethine administration can
greatly reduce total cholesterol, while raising HDL cholesterol
within about 4 months. I love to use pantethine with my patients
after we’ve done extensive dietary and lifestyle modifications
and still need some assistance with cholesterol. There is some
evidence that pantethine can thin the blood, so it’s best not to mix
with blood thinning medications.
Taking care of your heart involves a comprehensive diet and
lifestyle approach that eliminates a broad spectrum of risk factors
that impact the health of the circulatory system. Although not
mentioned above, smoking cessation and diabetes control are
also extremely important areas you may need to address with
your healthcare provider. By considering stress, exercise, blood
pressure, cholesterol, diet and potentially using cleverly chosen
supplements, you can set yourself up for optimal cardiac health in
the future. It’s been said that only time can mend a broken heart.
However, natural medicine can prevent the heart from needing to
be mended.
Eric Muradov, ND is a licenced naturopathic doctor with a privatepractice in Edmonton. He runs a general medical practice and has aspecial interest in Multiple Sclerosis. He has been published and haslectured on Alternative Medicine and MS. Visit: www.drericmuradov.comor call 780 482 2788.
BLUEBERRY, WATERMELON AND WALNUT SALAD WITH CHICKENINGREDIENTS1 cup California walnuts, choppedVinaigrette:
1/4 cup lime juice1/4 cup olive oil2 tbsp honey1/2 tsp salt1/4 tsp ground black pepperSalad:
2 cups seedless watermelon, cubed1 cup fresh blueberries1 large yellow bell pepper, cut in bite-size pieces6 cups mixed baby greens4 4 oz (125 g) skinless, boneless chicken breast halves,
grilled or sautéed until cooked through
DIRECTIONSPreheat oven to 350°F (180°C).
On a baking sheet, spread walnuts in one layer. Bake untiljust toasted and aromatic, about 8 minutes. Remove and let cool.
Vinaigrette: in a small bowl, whisk together lime juice, oil,honey, salt and pepper.
Salad: in a medium size bowl, combine watermelon,blueberries, walnuts and bell pepper. Add half of the vinaigrette;toss to coat. In a large bowl, toss greens with remainingvinaigrette.
Divide greens among four plates, and top with fruit andwalnut mixture. Slice each chicken breast diagonally and servewith the salad. Makes 4 servings.
Tip: make a double recipe of the vinaigrette, and use half ofit for marinating the chicken before grilling. Discard anyvinaigrette used for marinating. Source: walnutinfo.com
“cholesterol lowering constituents”) and phytochemicals.
But, nuts are energy-dense, high-fat foods and, typically, the
consumption of high calorie food is associated with weight gain and
obesity. So it seems logical that nut consumption should equate to a
larger waistline. Not so! Even researchers were surprised to observe
that this calorically dense food does not add inches to the waistline
as would be expected. In fact, nut consumers tend to be leaner than
those who do not regularly consume nuts.
Various trials involving nut consumption reveal that daily nut
intake results in either: weight loss, no weight gain, or (rarely) less
weight gain than predicted from the additional energy intake. Why?
A few reasons: the high protein and fiber content in nuts, combined
with the hormones released due to the crunchy chewing, stimulates
a sense of fullness which may result in eating less calories from
other foods; studies also suggest that nut consumption may boost
metabolism and thereby increase energy loss.
What else should make you nutty for nuts? Their wonderful
nutrients can decrease inflammation in the body, increase
antioxidants in the blood (gram for gram, many nuts are on par with
broccoli and tomatoes!), prevent atherosclerosis, decrease total
cholesterol, decrease “bad” cholesterol, and reduce the rise in blood
sugar after eating carbohydrates. What’s not to love?
Laura Stix, BSc(Hons), CCHt, ND practices family medicine in Guelph andWaterloo, Ontario. As a Certified FirstLine Therapy Practitioner andClinical Hypnotherapist she develops personalized lifestyle medicineprograms, addressing body and mind wellness. Visit www.doctorstix.ca.Want to quit smoking? Visit www.ready2quit.ca
WALNUT-BLUEBERRY OATMEAL ENERGY BITESINGREDIENTS1 cup California walnuts pieces, toasted1 cup whole-wheat pastry flour1 cup uncooked oatmeal, regular or quick-cooking1/2 cup unsweetened shredded coconut1/3 cup maple sugar1 tsp ground cinnamon1/8 tsp ground cardamom1/4 tsp salt1/2 cup dried blueberries1/4 cup maple syrup3 tbsp olive oil2 tbsp butter1 tsp baking soda2 tbsp boiling water
DIRECTIONSPreheat oven to 350°F (180°C). Line cookie sheets withparchment paper, set aside. In a large mixing bowl, combinewalnuts, flour, oatmeal, coconut, maple sugar, cinnamon,cardamom and salt. Stir with a fork or whisk until completelymixed. Add blueberries and stir to combine.
In a small saucepan over medium heat, combine the maplesyrup, olive oil and butter. Stir until the butter melts. In a smallbowl, add baking soda to the boiling water and stir to dissolve.Add to the syrup mixture and stir to blend; it will become verybubbly. Pour into the dry ingredients and stir vigorously to combine.
Using a tablespoon and your hands, scoop pieces of doughand press them into walnut-sized balls. On the prepared cookiesheets, place dough about 2 inches apart (5 cm). With yourfingers or the palm of your hand, flatten each ball slightly into apuck shape.
Bake 10 - 12 minutes, until the cookies have spread slightlyand are golden brown around the edges. Cool 5 minutes on thepan, then transfer cookies to a rack to cool completely. Store inan airtight container. Makes 24 cookies. Source:walnutinfo.com
TOASTING WALNUTSBaking: Preheat oven to
350°F. Arrange walnuts on acookie sheet in a single layer.Bake 8 to 10 minutes, checkingfrequently.
In a skillet, melt butter over medium heat. Add onion and cook, stirring, untilsoftened, about 3 minutes. Add mushrooms and garlic and cook, stirring, untilmushrooms begin to release their liquid. Stir in artichokes and wine and bring to aboil. Cook, stirring, until liquid reduces slightly, for 1 to 2 minutes. Set aside.
Cover bottom of slow cooker stoneware with 4 noodles, breaking to fit wherenecessary. Spread with half of the ricotta, half of the mushroom mixture, half of thespinach, one-third each of the mozzarella and Parmesan. Repeat. Arrange finallayer of noodles over cheeses. Pour any liquid remaining from mushroom mixtureover noodles. If top still seems dry, sprinkle with a little vegetable broth or water.Sprinkle with remaining mozzarella and Parmesan. Cover and cook on Low for 6hours or on High for 3 hours, until hot and bubbly.
Unlike many recipes for lasagna, this one is not terribly saucy. As a result, thenoodles on the top layer tend to dry out. Leave a small amount of the cooking liquidfrom the mushroom mixture behind in the pan, after adding to the slow cooker. Pourthat over the top layer of noodles, particularly around the edges, where they aremost likely to dry out. If it still seems dry, drizzle with a little olive oil.
Requirements: one large (minimum 5quart) oval slow cooker, greased.
INGREDIENTS2 tbsp butter1 onion, finely chopped1 lb mushrooms, trimmed and sliced4 cloves garlic, minced31⁄2 cups quartered artichoke hearts, packedin water, drained, or thawed if frozen3⁄4 cup dry white wine or vegetable broth12 oven-ready lasagna noodles21⁄2 cups ricotta cheese2 cups baby spinach21⁄2 cups shredded mozzarella cheese1⁄2 cup freshly grated Parmesan cheeseExtra virgin olive oil, optional
Slow Cook andSavour!
I love the unusual combination of flavours in this lasagna, which reminds me of a Provençal gratin.
Excerpted from The 150 Best Slow Cooker Recipes, Second Edition by Judith Finlayson
“Quite simply, Yorkshire Valley Farms chickens look better at the grocers and tastes better on your plate. That speaks directly to the care taken at the farm.”
Taw k Shehata, Chef, Locavore & Organic Advocate
yorkshirevalley.com
Chicken HariraRecipe by Tawfi k Shehata, Chef, Locavore & Organic Advocate
2 whole Yorkshire Valley Farms chickens, each cut into 8 (2 legs, 2 thighs, breasts cut in half with wings still attached) 1 stick cinnamon plus 2 tsps ground 2 tsp ground turmeric 2 tsp sweet paprika vegetable oil as needed 2 medium cooking onions, diced 2 medium carrots, peeled and diced 4 ribs celery, diced 6 cloves garlic, chopped 1 pinch saffron threads, if available 1½ piece fresh ginger, peeled and grated 4 Tbsp tomato paste 2 cans (28oz) organic diced tomatoes ¾ cup dried chick peas, soaked overnight, cooked in fresh salted water and drained 3 eggs beaten with juice from ½ of a large lemon, plus extra lemon wedges to serve ¼ bunch fresh parsley, leaves picked and chopped 12 sprigs fresh cilantro, leaves picked and chopped kosher salt and freshly ground black pepper to taste 12 pieces medjool dates
Method:
paprika, and a few pinches of black pepper. Do not add salt to the marinade as this will cause the chicken to dry out.
the other ingredients.
sear until a deep golden brown, this may have to be done in batches. Remove chicken and set aside.
slightly coloured, about 15 minutes.
chicken. Turn heat up to medium-high. Bring up to a gentle boil, add a gener-ous pinch of salt, stir, cover and transfer to 350°F preheated oven for 1 hour.
and discard.
direction at a consistent rate so the eggs form long strands.
dates and lemon wedges on the side.
Serves 6 (with leftovers)
AVAILABLE AT:
By Jodi Koberinski,Executive Director,Organic Council of Ontario
The top three reasons people choose organic are
environment, taste, and health.
Organic livestock products are fundamentally different
from their “mainstream” counterparts in significant ways. The
same care and attention that go into raising your organic
vegetables are given to grains and pastures that feed organic
chicken, cattle, pigs, and other livestock. Soil is made healthy
using organic fertility methods, and no synthetic fertilizers,
pesticides or herbicides are permitted in organic feed
production.
Mainstream livestock feed contains GMOs, could contain
pesticide and herbicide residue, and can also contain waste
from other livestock streams. For example the “litter” or waste
from the chicken barn floor is worked into cattle feed.
We protect more land and water resources when we
choose organic livestock products. It takes 2- 4 acres per year
to feed one dairy cow. Organically-raised animals must also
have outdoor access, weather permitting, and have access to
sunlight and fresh air year round.
Organic producers take extra steps to protect animal
health and ultimately consumer health. No antibiotic use is
permitted in organic products. Antibiotics are used in
mainstream agriculture to lower costs of production and speed
growth. The administration of antibiotics for growth is
partially responsible for the low meat prices reflected today in
North America – but this comes at a cost.
According to the OMAFRA website, “non-therapeutic
use of antibiotics in agriculture leads to the development of
DIRECTIONSCut orange and yellow peppers in half lengthwise
and remove core and seeds. Trim a thin slice off the bottomof each to allow them to lie flat. In the casserole dish,microwave peppers, covered, on high for 3 minutes, oruntil tender-crisp. Let cool to room temperature, covered.Drain and pat dry.
Prepare he stuffing. In a large skillet, over mediumheat, brown ground beef until no pink remains. Add onion,red pepper, mushrooms, rosemary and thyme; cook,stirring, until onions are translucent, about 3 minutes. Addchopped tomato and zucchini and cook, stirring, for 5minutes. Stir in quinoa, salt and pepper.
In the casserole dish, arrange tomato slices and addwine. Set each pepper half, cut side up, on a tomato slice.Fill each pepper half with the beef mixture, mounding thestuffing. Cover and bake in preheated oven for 15 minutes,or until bell peppers are fork-tender. Uncover, top withSwiss cheese and bake, uncovered, for 5 minutes more, oruntil cheese is melted.
Large (approx. 5 quart) slow cookerBlender or food processor
INGREDIENTS3 leeks, white part only, cleaned and coarsely chopped1 tbsp oil6 cups peeled pumpkin, cut into 2-inch cubes4 cups chicken or vegetable broth1 tsp saltFreshly ground black pepperZest and juice of 1 limePinch cayenne pepper1 cup heavy or whipping (35%) cream8 oz cooked salad shrimp 6 to 8 cherry tomatoes, halved2 tbsp toasted pumpkin seeds, optionalFinely chopped chives or cilantro leavesExtra virgin olive oil, optional
Preheat oven to 400°F (200°C)10-cup (2.5 L) covered casserole dish
INGREDIENTS1 large orange bell pepper1 large yellow bell pepper1 tomato, sliced into four thick slices1/4 cup dry white wine1 cup shredded Swiss cheese
PUMPKIN SOUP WITH SHRIMP & LIME
QUINOASTUFFED PEPPERSSTUFFING8 oz extra-lean ground beef, turkey or chicken1/2 small onion, chopped1/2 red bell pepper, chopped1 cup sliced mushrooms1 tbsp chopped fresh rosemary1 tbsp chopped fresh thyme1 tomato, chopped1 small zucchini, chopped1 cup cooked quinoa1/4 tsp salt1/4 tsp freshly ground blackpepper
and cook on High for 1 hour, until leeks are softened. Add pumpkin,broth, salt, and black pepper to taste. Cover and cook on Low for 6hours or on High for 3 hours, until pumpkin is tender.
Transfer to a blender or food processor fitted with metal blade, inbatches, or use an immersion blender, and purée.
If serving hot, return soup to slow cooker, add lime zest and juice,cayenne, cream and shrimp and cook on High for 20 minutes, untilshrimp are heated through. If serving cold, combine ingredients in alarge bowl and chill thoroughly.
When ready to serve, ladle soup into individual bowls and garnishwith cherry tomatoes, pumpkin seeds, if using, and chives or cilantro.
This program will make a radical difference in your health, appearance and outlook. In fact we are so confident of the
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Like a picked flower cut from the source, wegradually wilt physically and mentally andbecome vulnerable to a host of degenerativediseases, that we simply weren’t susceptible to in our early adult years.
Modern medical science now regards aging asa disease that is treatable and preventableand that “aging”, the disease, is actually a compilation of variousdiseases and pathologies, like a risein blood glucose and pressure todiabetes, skin wrinkling and so on.
There is a receptor site in almost every cell in the human body for HGH, so its regenerative and healing effects are verycomprehensive.
Growth Hormone first synthesized in 1985under the Reagan Orphan drug act, to treatdwarfism, was quickly recognized to stopaging in its tracks and reverse it to a remarkable degree. Since then, only the lucky and the rich have had access to it at the cost of $10,000 US per year.
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The new HGH releasers are winning convertsfrom the synthetic HGH users as well, sinceGHR is just as effective (for anti-aging) is oral instead of self-injectable and is veryaffordable.
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Costa Rica is the perfect backdrop for an eco-adventure.
Regardless of ability, preference or budget, the region offers
something for all types of travellers. It has fantastic tourism
infrastructure, ideal for both novice and experienced globetrotters.
For the adrenaline junkies, there are countless activities
including waterfall rappeling, horseback riding, canyon trekking,
river rafting, mountain biking, ziplining, diving, snorkelling and
surfing. For the foodies, Costa Rica serves delicious coffee, a
multitude of fresh fruit and tasty seafood. Those in search of serenity
and relaxation can snuggle up with a book on one of many beautiful
beaches.
Costa Rica is also recognized for its rainforest and exotic and
colourful wildlife. It hosts approximately 850 species of birds, more
than 220 species of reptiles and 160 types of amphibians. Among the
most popular are monkeys, frogs, turtles, sloths, whales and
dolphins.
As one of the world’s most infamous eco-tourism destinations,
Costa Rica provides travellers with a wide variety of
environmentally friendly activities. Whether you’re an animal lover,
tree hugger, nature enthusiast or have a green thumb, there’s no
shortage of Earth-friendly activities.
COSTA RICA QUESTThis action-packed nine-day tour of Costa Rica's highlights is
perfect for the adventurer who wants to explore the region's
diversity. Travellers get their adrenaline pumping with a variety of
optional activities including rafting, waterfall-rappeling, horseback
riding, biking and ziplining. Follow a trail to the base of a waterfall,
melt away in thermal springs of Arenal Volcano, search for the
elusive quetzal bird in the cloud forest, or bliss out on a beach.
G Adventures' CEOs (Chief Experience Officer) will help travellers findthe secluded spots only the locals know. For more information pleasecontact Timothy Chan at G Adventures: 416-260-0999 x 1353;[email protected] or visit: www.gadventures.com
Vitamins, minerals, digestive enzymes, natural fi bres, antioxidants and toxin blockers to improve immune system, energy, digestion, and protect tissues and health
ENVIRONMENTAL FACTORSToday we are exposed to more environmental pollution and
oxidation than ever before. In order to allow our cells and those
of our companion animals to function according to natural design
we have to meet this incremental oxidation with a higher
antioxidant level. Fortunately our cells and those of our
companion’s have the capacity to manufacture endogenous
antioxidants but these internally produced antioxidants are not
enough to meet the unnaturally elevated environmental assault. In
addition, as we and our companion animal’s age, this internal
antioxidant production declines to make oral supplementation
even more valuable for seniors.
If we remain complacent doing nothing about these internal
changes and external forces, inflammation simply increases
unchallenged with age. In this vulnerable state joints break down
prematurely, those worker cells of the joints - the chondrocytes-
slow down, energy is compromised, mobility is restricted and the
mind is blanketed by a cloud. Age and the aged state of mind and
body are not about a number or time. Age is a state of health that
is independent of time.
A supplement formulation that includes the right type,
quantity and proportion of the extracts of boswellia serrata and
glucosamine, and MSM can help regulate inflammation and
maintain the chondrocyte in the ON position. Add a properly
formulated Omega-3 supplement to the daily intake and this
inflammatory regulation is further enhanced to improve again on
that biological age. Prevention is the best cure; your dogs’ health
is in your hands.
Franco Cavaleri, BSc NB Nutraceutical Biochemist, is a graduate ofUBC, who majored in Nutritional Science and Biochemistry. He has beenthe recipient of several awards Canadian Health Industry including nineformulation awards and is a bestseller author of a book derived from histhesis: POTENTIAL WITHIN–A Guide to Nutritional Empowerment.Franco is also the author of; YOUR DOGS HEALTH which providesdetailed scientific references for the science and dietary choices discussedin this article. www.biologicnr.com
HOW DO YOU GET DIABETES?There are mainly two types of diabetes. In type 1 diabetes, the insulin producing cells of the pancreas
are destroyed. It is mostly known to appear at youth and is not related to eating habits. Type 2 diabetes has
nothing to do with insulin shortage, but the inability to deal with glucose appropriately. It is more pernicious
and often appears with age.
During our lives, there can be some food imbalances. Following a meal high on carbohydrates or fat,
the body has to break down a lot of food with high glycemic index, which releases too much glucose in the
bloodstream. The pancreas then produces insulin that holds onto its cell receptors and lets glucose go into
the cells. This stabilizes blood sugar levels.
The more often these food imbalances occur, the more badly the body reacts to all this rough treatment.
The pancreas continues producing insulin to manage the blood sugar levels, but it doesn’t act as well as it
used to on its receptors: this leads to insulin resistance. Despite the insulin, glucose does not flow into cells
as much and starts building up in the bloodstream (hyperglycemia). The body then tries to compensate by
producing more insulin… for nothing. After a while, pancreatic cells wear out and glucose intolerance sets
in. This results is type 2 diabetes.
FRESH AND RAW FOODS, VEGETABLES, ACIDIC FOODS AND FIBREHow do you favour the right carbohydrates? There are several points to consider, but simply keeping
some of them in mind will improve your quality of life. The more food is cooked or processed, the higher
their GI becomes. Pastas are a good example: at Al dente, carbohydrates break down slowly and are to be
favoured. Overcook them and their GI increases dramatically.
Vegetables are rich in vitamins and minerals and dietary fibres. It is recommended to pick those of
bright colours (sweet peppers, carrots...). The GI for vegetables is usually low, with a few exceptions, like
potatoes and cooked carrots. Best choices: green beans have lots of carbohydrates that are both complex and
slow (GI 30); a cup of Brussels sprouts has over 4 g of fibre and a fair quantity of thioctic acid, a powerful
sulfurated antioxidant capable of lowering blood sugar levels; raw onions have allyl propyl disulfide, a
compound which can increase available free insulin.
Acidic food, especially vinegars (as well as some fruits like grapefruit and lemon), help prevent blood
sugar levels from rising up too fast. Taken a few minutes before meals, studies show that it can lower blood
sugar levels by 30%. Eating a grapefruit at the beginning of a meal seems to have the same effect.
Furthermore, adding acidic ingredients to food, like vinaigrette, tends to lower its GI. For example, potatoes
(high GI) can become healthier if served cold, in a salad, with salad dressing.
Fibres are already well known for helping the bowels work properly, but they also help bringing blood
sugar to normal levels: they delay, if not reduce, the absorption of carbohydrates without provoking
hypoglycemia. Soluble fibre supplements (flaxseed, oat seed, fenugreek, psyllium…) on their part reduce
the increase in blood sugar levels after a meal.
DIABETES FIGHTING FOODS AND SUPPLEMENTSSome plants also do wonders: ginseng root lowers blood sugar levels, especially after meals; green tea,
rich in catechin, improves insulin sensitivity and reduces risks of diabetes; alfalfa is also traditionally used
to prevent hyperglycemia.
Amongst nutritional supplements, some are worth mentioning. Recent studies have put forward algae,
like brown algae extracts, because of their impact on carbohydrate assimilation as beneficial. Some of them
are even capable of modulating blood sugar levels by inhibiting the enzyme activity responsible for digesting
carbohydrates. In short, they eliminate excess sugar naturally without letting it enter the bloodstream. A real
winning supplement if you think about regulating your blood sugar levels while providing a feeling of
fullness. Biotin plays an important part in carbohydrate metabolism and is known for its hypoglycemic
effect. Some trace elements have positive effects on sugar assimilation: chromium increases the number of
receptors for insulin and potentiates its action; manganese modulates the action of insulin; zinc acts on the
synthesis and delivery of insulin and improves the insulin sensitivity of cells; as for magnesium, its
hypoglycemic effect cannot be ignored.
Sandrine Briatte, B.Sc. Biochemistry, M.Sc. Biology, is a scientific director in research and development of naturalhealth products. She currently works at Virage Santé in Quebec and offers her expertise by providing training forcustomers. For more information: www.viragesante.com or call 1-800-463-0944
GREEN TEA ENHANCES FAT LOSSOne study revealed that participants who took green tea
extract capsules daily increased their fat burning without
accelerating their heart rate. The capsules safely melted fat away.
A 2010 study in the Journal of the American College of Nutritioninvolved 35 obese subjects with metabolic syndrome. Metabolic
syndrome is the name for a group of factors that increase risk of
heart disease, stroke and diabetes; these factors include a large
waistline, low "good" HDL cholesterol, as well as high blood
pressure, high triglycerides (blood fats) and high blood sugar
levels. At the end of eight weeks, the green tea group experienced
significant decreases in body weight compared to the control
group. Do not use de-caffeinated green tea as it is the caffeine
along with the other constituents of the green tea that effectively
enhances fat-burning, thus improving fat loss. Look for a
supplement with the combination of CLA and green tea extract.
Both are approved by Health Canada for weight loss.
TAKE CLA ALONG WITH CHIROSITOLBelly fat is a stubborn problem. No end of sit-ups and
crunches make it disappear. We know there is a connection
between our expanding waistlines and our hormones. The main
hormone contributing to belly fat is insulin. Insulin is a powerful
hormone that, when in excess, also causes an elevation in
circulating male hormones in women, causing male facial hair
growth and acne too. In men, elevated insulin results in a beer
belly and breasts.
Elevated insulin promotes weight gain, high cholesterol,
diabetes and excess belly fat. Skin tags are an early sign of pre-
diabetes. Thankfully, busting belly fat and normalizing insulin just
got easier. The nutrient chirositol (pronounced "kur-au-sitol"),
researched in over 30 studies at the Virginia Medical School,
works for prediabetes and Type-2 diabetes. Chirositol has also
been shown to reduce appetite and improve our happy hormone
serotonin, which halts sugar cravings and controls appetite. But
where chirositol really shines is in fighting belly fat in both men
and women. Combine the fat burning diet, CLA and green tea
extract along with chirositol and weight loss will be effortless.
Lorna Vanderhaeghe, MS, is Canada's leading women's health expert. With Degrees in nutrition and biochemistry,she is the author of 11 books including, “A SmartWoman’s Guide to Weight Loss.”Visit: www.hormonehelp.com
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Aid and Prevent
DiabeticNeuropathy
By Benna Lun BScH ND
Some people experience it as tingling or burning; for others, it
manifests as numbness or pain that may interfere with daily
activities. Diabetic neuropathy is damage to nerves caused by high
blood sugar that occurs in more than half of diabetics. You may have
initially noticed it in your fingertips and toes, but it can also impair
nerve transmission to your organs, including your bladder, heart and
stomach. A healthy diet and regular exercise are key to keeping
blood sugar levels under control, but other natural strategies are
available to lower blood sugar and alleviate diabetic symptoms
including neuropathy.
STRESS MANAGEMENT AND MASSAGE THERAPYAs if sending your blood pressure sky-rocketing wasn’t enough,
stress can also have the same effect on your blood sugar. Many
people report that minor daily annoyances such as not being able to
find your keys in the morning and poor time management are major
contributors to stress, so make it a priority to organize your home
and your schedule. Proper nutrition and good quality sleep will also
change the way you perceive stress and allow you to cope more
effectively with any curveballs thrown your way. Try breathing
exercises, journaling, meditation, and visualization to relieve stress
and keep you calm and collected in even the toughest situations.
Poor blood circulation, neuropathy, and high blood sugar
combine to form the ideal conditions for developing skin ulcers, and
aggressive wounds and infections. Massage therapy improves blood
circulation, nerve sensation, and lowers blood sugar and stress.
CINNAMON AND VITAMIN B12Skip the bun but keep the cinnamon – less than a teaspoon per
day has been shown to lower blood sugar and improve insulin
sensitivity. Sprinkle this delectable spice onto your morning cereal,
blend it into smoothies, or stir it into your favorite hot beverage. If
the flavour provides too much tickle for your tastebuds, ask your
local supplement supplier about cinnamon capsules.
Not only does vitamin B12 help with neuropathy, it’s also used
to boost energy levels, lower heart disease risk, and quash stress.
Supplements are available, but talk to your medical doctor or
naturopath about B12 injections.
ALPHA LIPOIC ACIDAlpha lipoic acid (ALA) is a potent antioxidant especially well-
documented for the treatment and prevention of diabetic neuropathy,
and is an approved medical therapy for this condition in Germany.
Additionally, it has been shown to protect the insulin-producing cells
of the pancreas and lower blood sugar, and may improve cholesterol
levels. Incorporating these simple solutions into your diabetes
management plan will give you greater control over stubbornly high
blood sugar levels and help to improve the symptoms and
complications of chronic diabetes. Always remember to check your
blood sugars frequently when implementing new blood sugar-
References:1) Lytle, M. The Food for Mood Diet: ALiterature Review, Highlight of Principles,and Initial Study Design. NaturopathicDoctor News and Review. 2011; 7(4):9-11.2) Statistics Canada. Canadian CommunityHealth Survey. 2005. 3) Grieb, L. Therapeutic Exercise. [classnotes] 2009.
Chanel Cressman, BSc ND is alicenced naturopathic doctor with aprivate practice in Kitchener calledSage Naturopathic Clinic. Chanelhas a strong interest in women’s andpediatric health. She has additionaltraining as a Doula and is a memberof the Pediatric Association ofNaturopathic Physicians.
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An Essential Part of the Diet
Saturated FatSaturated fat = BAD. Or does it? Is it possible that saturated fat
may be good for us? We have all been taught that saturated fat is
responsible for the increasing incidence of heart disease in our
country, one of the biggest killers of both men and women today. It
is a common understanding, a given, the zeitgeist of 20th century
North America. So, why am I questioning that belief now? Why
would I challenge such a forceful nutritional precept?
Believe it or not, I’m not the first one to question the idea. In
fact, I’m pretty slow on the uptake! There has been ample
information available, for decades, showing that saturated fat is not
to be feared. That it is, in fact, a necessary and beneficial component
of the diet.
If that is the case, how have we become so misled? Saturated fat
comes from animals and tropical plants: meat, fish, dairy, eggs, palm
and coconut oils. Prior to the 20th century, animal fat was a major
component of our diet. In 1913 a researcher by the name of Ancel
Keys published The 6 Country Study, demonstrating a correlation
between high cholesterol consumption and increased incidence of
heart disease. He later published The 7 Country Study, further
supporting his findings. His study was preceded by research on
rabbits fed high cholesterol diets. The Framingham Heart Studyfollowed. Both supported the hypothesis. We were hooked on the
idea that increased cholesterol → increased atherosclerosis →increased coronary artery disease and increased rates of mortality (in
other words, if we eat more cholesterol we are more likely to die).
This became known as The Lipid Hypothesis. Based on The LipidHypothesis, medical doctors began to recommend a “heart healthy”
low-fat, high-carbohydrate diet.
Mary Enig is just one of the many reputable scientists who have
been refuting the low fat-high carb theory of “healthy eating” since
the 70s. She has argued that cholesterol does not cause coronary
heart disease. She has shown on numerous occasions that there is no
data, whatsoever; to support the idea that saturated fat is bad for us.
CASE IN POINTThe study on rabbits fed cholesterol was bogus. Rabbits are
herbivores. We are not. Cholesterol may clog the artery of a rabbit
but it does not clog the arteries of healthy omnivores.
The 6 Country Study, omitted data from 16 other countries that
would have complicated Keys’ results. Had he included the data
from all 22 countries studied, Keys would not have been able to
create a direct correlation between cholesterol consumption and rate
of heart disease. In fact, the countries with the highest dietary
saturated fat consumption had the lowest incidence of heart disease.
The 30 year follow-up of The Framingham Heart Study found
there could be no link between high or low cholesterol and the
incidence of heart disease. The data showed that for every 1% mg/dl
decrease in cholesterol levels per year there was an 11% increase in
all-cause mortality.
NECESSARY FOR HEALTH Saturated fat is necessary for the health of cell membranes, the
regulation of hormones, the protection of the liver, lungs, and
optimal functioning of the immune system. Saturated fats, such as
coconut oil and butter, can improve overall health and body
composition. 99% of our evolutionary history has been spent eating
a diet of meat, fish, eggs, nuts, seeds and berries. We need to return
to our Hunter-Gatherer Diet (also called The Paleo Diet or ThePrimal Blueprint).
Jillian Murphy is a registered, licensed Doctor of Naturopathic Medicine,practicing at The Live Well Centre in Kingston, Ontario. Jillian is aprofessor at St. Lawrence College and author of the popular blog "Yippie!".
Most of us snack at some point during the day. Eating a small snack gives us energy; lets us take a break to hang out with co-workers,
and may even help with mood. Snacking can also be used as tool for weight loss, if done properly! Unfortunately, many of us reach for a
bag of chips, or that yummy looking piece of chocolate. This leads to increasing your weight, and leaving you groggier than before. It is
important to observe a few snacking rules, in order to get the most out of your mini-meal.
1. BALANCE YOUR SNACK WITH PROTEIN, FAT AND FIBER.This will curb your hunger in the long run, as well as boost your energy throughout the day. Try carrots combined with hummus, an
apple with a piece of cheese, or yogurt and berries. Also, stock up on nutritious bars.
2. MAKE SURE TO SPACE OUT YOUR SNACKING.Eat between your meals, and do not leave longer than 2 to 3 hours between meals without snacking. If you snack at the appropriate
times, you are less likely to become hungry, and reach for an unhealthy snack.
3. DON’T KEEP FOODS HIGH IN UNHEALTHY FAT, AND CARBOHYDRATES, IN YOUR HOUSE! Most people snack from 3pm, until bed time. This is usually because they are not very hungry during work hours, or they are very busy,
and don’t think to snack. If you fall into this category, beware, and have a look at your cupboards. Do you see chips, chocolate, and ice
cream? If you do, they are sabotaging your weight loss goals.
4. PREPARE YOUR SNACKS, THE DAY BEFORE. If you have snacks on hand, like carrots and hummus, you are less likely to buy a snack lacking nutrient value, during the day.
5. KEEP A STASH OF PROTEIN BARS IN YOUR WORK DRAWER.This will come in handy when someone brings in birthday cake, or doughnuts. Make sure that you are satiated with some protein and
fiber, because it will help curb your craving for those sweets. Now, it will be easier to resist temptation.
Clarke is a naturopath practicing in the Burlington community. She has a general family practice with a special focus in women's health, painmanagement, and digestive concerns.
Flaxseeds are highly nutritious seeds containing essential fatty
acids known as omega-3, and are also rich in dietary fiber, and trace
minerals. Flaxseeds contain a special phytonutrient known as
lignans, which are also phytoestrogens. Phytoestrogens are a group
of chemicals found in plants that can act like the hormone estrogen,
and have shown to have antioxidant properties. Lignans can also be
found in whole grain cereals, rye, legumes, seeds and nuts, berries,
vegetables and fruits. Flaxseed lignans have health benefits for
cardiovascular disease, and weight loss.
CARDIOVASCULAR SUPPORTLignans have shown positive results in the treatment of
cardiovascular disease. An article from the Journal of ClinicalEndocrinology & Metabolism in 2002 reported that plant lignans
reduced the risk of cardiovascular disease by improving blood
cholesterol lipid levels. In the study, postmenopausal women were
given ground flaxseeds versus a wheat-based supplement for
control. They found that flaxseed supplementation reduced lipid
profiles while the wheat base control did not. Another study from
The American Society for Nutritional Sciences in 2002 also found
similar results in 939 postmenopausal women. A high intake of plant
lignans decreases cholesterol lipid levels, which decrease
cardiovascular risk.
OTHER HEALTH BENEFITSDietary phytoestrogens also have a beneficial role in combating
obesity and diabetes. The American Journal of Clinical Nutritionpublished an article in 2002 that discovered plant lignans and
isoflavones (phytoestrogen found in soy beans) improved glucose
control and insulin resistance. The study also reported that test
subjects experienced decreased body weight, blood lipid levels, and
insulin resistance, further supporting its beneficial effects on obesity
and diabetes. As with all supplements, it is important to always
check with a physician, as there can be interactions with various
medications.
References:1) Miriam J. J. de Kleijn, et al. Dietary Intake of Phytoestrogens Is Associated with aFavorable Metabolic Cardiovascular Risk Profile in Postmenopausal U.S. Women:The Framingham Study. 2002 The American Society for Nutritional Sciences J. Nutr.132:276-282, 2002.2) Sam J Bhathena and Manuel T Velasquez. Beneficial role of dietary phytoestrogensin obesity and diabetes. American Journal of Clinical Nutrition, Vol. 76, No. 6, 1191-1201, December 2002
Kin Yan Leung, B.Sc., N.D., CCT, CPCC completed his NaturopathicDoctor program at the Canadian College of Naturopathic Medicine. He hasalso received additional special training in clinical oncology and is amember of the Oncology Association of Naturopathic Physicians. Kinspecializes in cancer treatment and chronic degenerative conditions. Visit:www.naturopathicfundamentals.com