CANADA’S FALL FAVOURITES HEALTH FROM THE HARVEST October / November 2013 24 page 6 page 10 3 BELLY FAT BUSTERS 12 18 7 BEST MEALS ON A BUDGET Ways to Stay Forever Young Caroline Pearce HEALTHY DIRECTIONS HEALTHY DIRECTIONS Whole Body Fitness with 70 13
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The cookbook Classic Canadian Cooking, Menus for the Seasons,
published in 1974, started a career in food writing for Elizabeth
Baird. In 2013, she was appointed the Order of Canada for her
contributions to the promotion of Canada's diverse food heritage.
ANTI-AGING
Ways To Be
Forever Young
By Nicola Kempinska, BKin, BA, ND
70Inspiration to KeePYou Young1) Learn a new thing every day
2) Schedule “You Time” into your calendar each week
3) Drink more water
4) explore new music – try classical music to stimulate the brain
5) Sleep in on a Saturday morning
6) Try a meat-free day once a week
7) Trade in a coffee for a green tea
8) Wash your makeup off before bed
9) Listen to the sounds of nature for 5 minutes a day
10) Practice deep breathing when you’re driving from A to B
11) Cook with coconut oil
12) Take a cooking class
13) Sign up for a local fun-run or charity walk
14) go apple picking
15) Carve a pumpkin and bake the seeds
16) Try a new vegetable or fruit you’ve always noticed in the produce aisles – it may become your new favourite!
17) Keep a journal
18) Substitute peanut butter for a natural nut butter
19) Step out of your comfort zone
20) eat breakfast each day
21) Teach your pet a new trick
22) Start your morning with yoga
23) end your day with 3 things
you’re grateful for
24) go to a drive-in movie
25) Learn to meditate
26) Take one photo a day of
anything that makes you smile
27) Surround yourself with positive
people
28) Make a herb garden
29) Take a dog for a walk
30) Try a water fitness class
Although there has been no shortage of
sightings and claims, the “fountain of youth”
has yet to be discovered. There is no single
magical pill that delivers a long, vibrant life in a
bottle. However, we have many tools to help
slow the aging process, prevent disease, and live
vivaciously for years to come.
With more and more research being done
on anti-aging these days, it is evident that we
can’t chalk our longevity up entirely to our
genetics. We have control over a number of
factors that influence how rapidly we age, and
how our body is impacted. There are many
aspects in the way we live from day-to-day that
can positively affect the state our body and mind
is in, and the aging process is influenced
significantly by the choices we make.
NUTRITION FOR LONGEVITYAs a general rule, the more variety you
have in your diet the better when it comes to
overall health. However, the variety enjoyed
should come from whole foods rather than
processed foods. Even “healthier” processed
foods such as breads, cereals, and crackers can
actually have negative effects on health,
especially when compared to whole,
unprocessed alternatives such as brown rice or
quinoa grains. The more processed an item is,
the fewer nutrients and more chemicals it is
likely to contain, and the more inflammatory it
can be in the body. Inflammation is something
we want to avoid in order for our body systems
to function properly and for us to feel vital and
healthy each day. A wide variety of health
issues, including chronic pain, obesity, heart
disease, diabetes, skin disorders, migraines, and
hormonal imbalances are linked to
inflammation in the body. Emphasizing whole
foods, including colourful vegetables and a
selection of fruits, ensures getting potent
antioxidants and fundamental nutrients the body
needs to stay looking and feeling healthy.
Adding the proper fats into the diet is also
beneficial for disease prevention. Healthy fats
such as raw olive oil, walnuts, almonds, and
avocado can help fight heart disease,
cholesterol, diabetes, and obesity and keep the
skin glowing. Be cautious of intake of saturated
and trans fats, found predominantly in animal
meats, as these can raise cholesterol levels and
increase risk of cardiovascular disease and type-
2 diabetes.
To incorporate more healthy fats and
nourishing vegetables into the diet try having a
designated “meatless” day each week, focusing
on delicious vegan or vegetarian meals that add
variety and nutrients into your regimen. 444
Kardovite.A Tonic for Life.
www.kardovite.ca1 800 416 4474
Many people perceive
the heart to be the most
important organ in the
body, yet if you were to
ask Canadians where
they rank good circulation
as a health priority,
in most cases it would
not be very high.
A natural tonic for a healthy heartOur hearts beat 100,800 times per day for the sole purpose of circulating 5 litres of blood per minute through our bodies! Blood circulation delivers oxygen and nutrients to vital organs and tissue and also removes waste products from our body. If our hearts stop – we die. In Europe, good circulation is considered a key health priority. Are we Canadians taking our cardiovascular health for granted?
We know that a healthy heart and a strong system of blood vessels are key to good circulation and many patients have experienced the results related to poor circulation. Cold hands and feet are common symptoms, but even moderately poor circulation can lead to organ degeneration, build-up of toxins, low energy, and impaired sexual function. An article in the August 2007 edition of Rheumatology discusses mounting evidence
that vascular pathology plays a role in the initiation and/or progression of Osteoarthritis.
Kardovite was developed by pharmacist Sam Ibrahim to help both the heart and blood vessels.
Sam was educated as a pharmacist in Germany and had studied herbal medicine for 5 years as part of his training in the 1960’s. In Europe, good circulation is considered a health priority.
In 1968, Sam and his wife took a chance and immigrated to Edmonton. Sam opened his own pharmacy and unlike any other pharmacy at the time, he carried herbal medicines from Germany. People who came to the pharmacy were very curious and had many questions regarding his formulas. He explained to them that the herbs were used for coughs, kidney and bladder infections, upset stomachs and other various ailments, and he slowly persuaded his customers to try alternative ways over allopathic medicine.
Fast forward to 1999 and Sam had become a very well-known and respected Edmonton pharmacist recognized nationally for his herbal medicine expertise. That year, a man named Arlie Smith came into his pharmacy and asked Sam if he could develop a medicine for the Chelation Association of Alberta.
Some of Smith’s Chelation patients potentially required bypass operations and many of them had serious heart and circulation problems. Sam took the challenge of developing a product that would strengthen the heart and also improve circulation. He experimented for two years working with different combinations of herbal extracts at varied strengths.
In 2001 he fi nally had a perfect formula, one that benefi ts the heart, and overall good health. He called it Kardovite, a highly sophisticated formula containing 6 measured herbal extracts; Hawthorn, Garlic, Cayenne, Bilberry, Valerian, and Milk Thistle. These herbs “synergistically” work together to reduce cardiac risk factors and improve circulation.
Kardovite has proven to be very safe and has since been authorized by Health Canada both as a heart tonic and as a support to peripheral circulation. Today Sam is retired and lives in BC, and his son Farid continues his father’s work.
ASK YOUR LOCAL HEALTH
FOOD STORE TO BRING IN
KARDOVITE HEART TONIC!
“I began using a competing product in 2003 to help with my blood pressure. I switched to Kardovite six years later after hearing it recommended by a doctor on a radio show I listen to regularly. Uncorrected, my blood pressure systolic reading is 170. When I started on the competing product it dropped to 150, but after switching to Kardovite it dropped to an acceptable 130 and has stayed there ever since.”
Eleanor White, 72, Hamilton, Ontario
“I started using Kardovite for my circulatory system. I feel more energised and every time I see the doctor my blood-work results are excellent. In the past I would get periodic chest pains lasting about a week which have gone away since I’ve started using Kardovite”
EXERCISEPhysical activity is a valuable contributor
to longevity in a variety of ways. Regular
exercise increases muscle mass, lowers blood
pressure, improves cholesterol levels, lessens
mental stress, and reduces the risk of chronic
diseases of the heart and metabolic systems.
Research shows that physical activity spurs the
development of new nerve cells and increases
the synaptic connections between brain cells,
making the brain more efficient and adaptive
which leads to better performance as we age.
Exercise also has the potential to exert an anti-
inflammatory effect, and helps to detoxify the
body by engaging the lymphatic system and
inducing sweating. Mobility can also alleviate
pain in a lot of cases, and speed up injury
recovery time as long as the activities are
properly monitored by a health professional.
STRESS REDUCTIONMore and more research is emphasizing
the effects of stress on a person’s health.
Chronic psychological stress inhibits the body’s
ability to properly regulate the inflammatory
response, inflammation can promote the
development and progression of disease.
Nourish your adrenal glands – the glands
that produce your stress hormones and regulate
many other body systems – by practicing daily
forms of stress reduction. Meditation, for
example, has been shown to lower the stress
response, reduce heart attack rates, promote
focus and attentiveness, and keep you in the
present moment rather than reflecting on the
past or worrying about the future. And don’t
worry, meditation is not entirely about sitting in
silence. There are numerous types of meditation
and many accessible guided forms that can help
you learn the art in a way that resonates with
you. Another easy way to practice stress
reduction each day is to incorporate deep
breathing techniques. This can be done no
matter where you are, or what you are doing.
exercise,
reducing Stress,
Keeping the Brain
Active and Having
an Active Social
Life All Add Years
to Your Life and
Make them More
Fulfilling
I commonly recommend “Square
Breathing” to my patients. To do this, simply
follow these steps: 1) Breathe in for the count
of four, 2) Hold your breath in for the count
of four, 3) Breathe out for the count of four,
4) Hold your breath out for the count of four.
Repeat this pattern while envisioning the four
sides of a square to keep your steps on track.
Controlled breathing in this way can relieve
stress and calm your nerves by regulating the
autonomic nervous system.
Take some time for yourself, and reap
the rewards of calming the mind – it will not
take long for you to see the difference this
makes on your day-to-day life, as well as
your longevity.
KEEP YOUR BRAIN ACTIVEKeep your brain stimulated to promote
long-term health by challenging it on a
regular basis. Employ critical thinking and
challenge your mind by pursuing new
interests and stepping out of your comfort
zone on a regular basis. Take a course that
interests you, draw or paint, read a good
book, tackle the daily crossword puzzle or
Sudoku while you have your morning coffee
(or green tea!). Research shows that doing
“brainy” activities stimulates new
connections between brain cells and may
even generate new brain cells, which builds a
functional reserve against future cell loss.
KEEP ACTIVE SOCIALLYThere are strong associations between an
individual’s social networks, lower blood
pressure, and longer life expectancies.
Having an active social life does not just
mean calling on current friends and family.
There are many like-minded people looking
to get out and explore new things, or meet to
discuss current hobbies or activities.
Whether you are a fan of trying new
restaurants, making jewelry, or exercising as
a team, there are a number of organizations
and groups that would love to have you as
part of their community. Volunteering is
another great way to build a valuable social
network. Not only will you meet new people,
but you will also benefit from helping others
by devoting time to an important cause that
you feel passionate about. 3
Nicola Kempinska, BKin, BA, ND practices familymedicine in Burlington, Ontario.
59)Take a class in the art of Tai Chi
60) Clear the clutter in the home/office
61) use natural soaps and face wash
62) Knit scarves or gloves to donate to
those in need.
63) eliminate artificial sweeteners
from your life
64) Schedule mandatory vacation
getaways
65) Take in new culture
66) organize old photos into albums
67) Make a change jar to save for a
treat just for you (nothing practical
allowed!)
68) Watch an old movie to bring back
fond memories
69) Focus on health prevention rather
than treatment whenever possible
70) See a naturopathic Doctor to help
you with your specific health goals.
FIT FOR LIFE
BENT OVER Y’S targets: Back and shoulders (latissimus dorsi and deltoids)
To Perform:1) Stand with your feet together, knees bent and lean forwards keeping your back flat.
2) Hold a dumbbell (1-3kg) in each hand with your arms straight and pointing to the ground.
3) Raise both arms straight up and out in front of you to 2 and 10 o’clock positions as high as they will go whilst maintaining your forward lean position.
4) Hold and squeeze your shoulder blades together at the top of the movement for 1-2 seconds and then lower to your start position.
5) Repeat 10-20 times for 2-3 sets.
Benefits: This exercise works the muscles in your shoulders and along the length of your arms and strengthens your back for better posture and poise.
Photo Credit: Simon Howard
By Caroline Pearce, MSc, BSc (Hons 1st)
International athlete, nutritionist, fitnessconsultant and model Caroline Pearce offersthis 6 exercise total body circuittraining workout designed to burnmaximum calories and tone your body from topto toe.
1
CarolinePearce
Whole Body Fitness with
CURTSEY DIPStargets: Gluteus maximus (bottom),
Gluteus medius (side of bottom) and Quads (thighs)
To Perform:1) Stand with one foot in front of the other in acurtsey position where you back leg is positionedbehind and across your body, both feet and hipsfacing forwards.2) Keep your feet fixed and bend both knees todip your hips up and down.3) Squeeze your glutes at the top of the movementand keep your core strong throughout to avoid twisting your hips. Repeat 15 times each leg for 2sets.
REVERSE LUNGE TO KICK targets: Gluteus maximus (bottom), Quads (thighs), core, biceps and triceps
To Perform:1) Stand with your feet hip-width apart and hold dumbells at chest height.2) Step backwards with one leg into a lunge position so your front thigh is parallel to the ground.3) Immediately push off your back leg and kick it in front of you whilst simultaneously punching the opposite arm and dumbbell out in front.4) Perform continuously on one side. Repeat 15 times each leg for 2 sets.
Benefits: Strengthens and lifts your butt whilst working your whole body and creating a great cardio burn.
2
3
CHEST FLIES IN BRIDGE POSITIONtargets: pectorals (chest) and Glutes (bottom)
Tips:Lower your arms until your elbows touch the groundbefore squeezing your chest muscles to push thedumbbells overhead. Keep your hips pressed highthroughout the exercise by squeezing your buttockstogether.
Benefits: Strengthens and lifts your bust and bum
STANDING SIDE BENDStargets: obliques (side abdominals)
Tips:Lean your body to one side until you feel astretch in the opposite side then contract yourobliques on the stretched side to return toupright. Avoid bending forwards as you loweryour body and keep both arms straightthroughout the exercise pushing each dumbbell in opposite directions.
Benefits:Banishes love handles and shapes a strong, lean waist
VAULTERS ABStargets: Central and
Lower abdominals
Tips:Tuck your knees to your chest before performing a big powerful push of yourheels to the sky. Remember to lift your hipsfrom the ground as you push upwards foroptimal lower abdominal sculpting. For aneasier option lower your legs into a bentrather than straight position. This will alsoavoid any unwanted arching of your back.
Benefits:A fun dynamicexercise forscorching fat andcreating six packabs.3
4
5 6These moves are from
Caroline’s workout DVDTotal Cardio Burn
available at Amazon.com.Follow Caroline on
twitter @carolinepearce or visit: carolinepearce.com
As we age, it becomes increasingly important to protect the health of our hearts. Managing stress levels, eating well, and staying active are all important lifestyle factors that contribute to overall cardiovascular health. Taking Carlson award-winning Norwegian fi sh oils as part of your daily routine is another way that you can help support your cardiovascular system. Carlson Norwegian fi sh oils provide the important omega-3s, EPA & DHA. Current scientifi c research suggests EPA & DHA are important and promote cardiovascular and brain health. Carlson fi sh oils are renowned for their purity and great taste.
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As we age, it becomes increasingly important to protect the health of our hearts. Managing stress levels, eating well, and staying active are all important lifestyle factors that contribute to overall cardiovascular health. Taking Carlson award-winning Norwegian fi sh oils as part of your daily routine is another way that you can help support your cardiovascular system. Carlson Norwegian fi sh oils provide the important omega-3s, EPA & DHA. Current scientifi c research suggests EPA & DHA are important and promote cardiovascular and brain health. Carlson fi sh oils are renowned
FILLING4 cups (1 L) water2 cups chicken broth2 bay leaves2 sprigs thyme or 1 tsp dried 1 stalk celery with leaves,chopped5 parsley sprigs1 air-chilled whole roastingchicken, or parts 8 small carrots (1 bunch)2 medium-large potatoes 24 pearl onions , peeled
SAUCE1/3 cup butter2/3 cup all-purpose flour1/2 tsp each salt, driedthyme and freshly groundblack pepper1/2 tsp Worcestershire sauce1/4 tsp hot pepper sauce1/2 cup 18% cream1 1/2 cups frozen peas1/3 cup minced fresh parsley
PASTRY2 cups all-purpose flour1/2 tsp salt1/3 cup cold butter, cubed1/3 cup cold lard, cubed1 large egg yolk1 1/2 tsp white wine vinegarice water
EGG WASHStir together 1 large eggyolk with 2 tbsp cream, milkor water.
CANADA’S FAVOURITES
An excellentChicken Pot Pie
Excerpted from Canada’s Favourite Recipes
(Whitecap Books) by Rose Murray and Elizabeth Baird
PASTRY INGREDIENTS5 cups (1.25 L) all-purpose flour4 tsp (20 mL) baking powder2 tsp (10 mL) salt1 package (1 lb/454 g) lard, cubed1 large egg4 tsp (20 mL) fresh lemon juice or whitevinegarice water
FILLING2 lb medium ground beef1 lb lean ground pork2 large onions, chopped1 cup chopped celery, with leaves1 cup chopped flat-leaf parsley1 1/2 cups water2 tsp dried savory1 tsp each ground cinnamon and cloves1 tsp each salt and black pepper1/2 tsp nutmeg3/4 cup large-flake rolled oats1 large egg yolk1 tbsp milk
Quebec Tourtière
PASTRYIn a large mixing bowl, whisk togeth-
er the flour, baking powder and salt. Using
a pastry blender, cut in the lard until the
mixture resembles fine crumbs. In a liquid
measuring cup, use a small whisk or fork
to combine the egg and lemon juice. Add
enough ice water to make 1 cup. Drizzle
the egg mixture slowly over the dry ingre-
dients, tossing them with a fork to make a
ragged dough that clumps together. Press
the dough into 4 equal discs, wrap individ-
ually with plastic wrap and refrigerate until
chilled, about 30 minutes.
FILLINGIn a large heavy pot, combine the
beef, pork, onions, celery, parsley, water,
savory, cinnamon, cloves, salt, pepper and
nutmeg. Bring to a boil over medium-high
heat, constantly breaking up the meat and
stirring until the meat has lost its pinkness
and is crumbly, about 15 minutes. Reduce
the heat to medium-low and simmer, cov-
ered, stirring occasionally, until the liquid
has almost evaporated, about 1 hour.
Remove from the heat; stir in the rolled
oats. Let cool.
On a floured work surface, using a
floured rolling pin, roll out 1 of the pastry
discs to a scant 1/4-inch thickness. Line a
deep 9-inch or 10-inch pie plate with pas-
try, leaving the edge untrimmed. Fill with
half of the meat mixture. Moisten the pas-
try on the rim of the pie plate with water.
Roll out a second disc of pastry and unroll
over the filling. Trim and flute edges to
seal. Repeat for the second pie. There will
be leftover pastry scraps. Reroll and cut
out decorations, fleurs de lys, for example,
and press onto the top of the glazed pies.
Brush the cutouts with glaze.
Cut steam vents in the centre of each
pie. In a cup, mix the egg yolk with the
milk and brush over the surface of both
pies. Bake in the bottom third of a 400°f
(200°c) oven until the pastry is golden and
the filling piping hot, about 40 to 50 min-
utes.
To test the hotness of the filling, insert
a pointy knife through one of the steam
vents. Let it stay for 15 seconds; remove
and feel. If the knife is piping hot and the
crust is golden brown, the tourtière is
ready.
Serve Quebec Tourtière with Fruit
Chili Sauce, known in Quebec as ketchup
aux fruits, or pickled baby beets.3
Julian Armstrong, author of A Taste of Quebec and columnist for the Montreal Gazette:
The meat pie known as tourtière is a four-century favourite in Quebec. Its name can be
traced back to the cast-iron pan of the same name brought to New France by settlers in the
17th century. Originally made with leftovers of roasted meat, usually pork, it has as many
variations as there are Quebec cooks. Beef is often used, as is veal. The basic vegetable is
the onion, but some recipes include potatoes, carrots, garlic or leeks. Bread crumbs are the
usual thickener. My pie uses rolled oats, a tradition that developed after the arrival of the
Scots on the Quebec culinary scene. Using cloves and cinnamon together is a tradition
dating from medieval cooking in Europe. Savory, Quebec’s favourite herb, and celery
Hyaluronic acid (HA or hyaluronate) is a molecule with some
important bodily responsibilities. It comprises significant portions of
connective tissues and fluids, such as the synovial fluid in knee
joints and vitreous fluid in the eyes. It is a major component of the
skin and plays key roles in wound healing. It is also involved in the
development and maintenance of tissues in the nervous system.
One of the characteristics of HA that makes it so useful in the
body is its ability to attract and hold onto molecules of water. This
ability underlies its usefulness cosmetically, when it is injected into
tissues (usually the face) to smooth wrinkles or plump up the lips.
HA is not limited to making aging skin appear more youthful,
however. It is also used to treat osteoarthritis, eye surgeries and in
treatments for cataracts, glaucoma and retinal detachment as well as
to promote the healing of wounds and skin conditions such as
eczema and “burns” from cancer treatments.
Scientists have been studying HA since its discovery by Karl
Meyer in 1934. Research which began in the 1970s led to the
development of many injectable products, initially to treat
ophthalmologic conditions, and subsequently for the treatment of
osteoarthritis. Current research is being done on other forms such as
gels (oral and topical) and tablets (oral).
Animal studies have shown benefit from oral administration.
This is important because HA is a very large molecule – usually too
large to pass from the digestive tract to the blood stream in its natural
form. The existence of these benefits suggest that digestive
processes do not mitigate the effectiveness of orally administered
HA to such a degree that an oral route of administration now
becomes practical. Certainly this may be preferable to having it
injected via needles.
BEAUTIFUL SKINAbout half of the hyaluronic acid found in the body is located
in the skin, where it helps to maintain the hydration of the skin and
supports its collagen-containing connective tissues. HA “fillers”,
such as injectable solutions containing HA have been used to restore
declining skin stores and reverse skin wrinkling since 2003 but
topical creams are now being used as well to aid the healing of
conditions such as eczema.
The hyaluronic acid that occurs naturally in our bodies lasts for
just a few days unless it is linked to or modified by other molecules.
The rate of degradation tends to increase as we age eventually
resulting in a kind of drying-out of our bodies that manifests as
wrinkly skin, among other common concerns. Topical applications
have been shown to reverse this process and have been used to
successfully treat a variety of dermatological conditions.
SUPPLE JOINTSHyaluronic acid has been researched extensively for its use as
an osteoarthritis treatment in both animals (especially race horses)
and humans. Hyaluronic acid preparations have been shown to
decrease pain and increase function in patients with osteoarthritis of
the knee. Mechanisms of therapeutic effect include restoration of
more normal synovial fluid levels with improved viscoelasticity,
effects on cartilage biosynthesis and degradation, anti-inflammatory
effects, and direct analgesic effects. Post-op pain control after knee
surgery has been found to be similar with HA to the anaesthetic
bupivacaine when injected.
SOURCES OF HYALURONIC ACIDHyaluronic acid may be derived from animal sources (rooster
combs, cow eyes) or cultured from bacteria. HA from animal
sources is usually well-tolerated because the molecule does not
change significantly among source-species but reactions to HA
preparations have occurred. Often, the reaction has more to do with
the means of administration, such as bruising or inflammation
caused by injection, but, in rare instances, it may be caused by the
hyaluronan itself.
Food sources of hyaluronic acid include fish, meat or poultry
products, especially those that contain chitin, cartilage, skin or nerve
structures, such as the combs and feet of chickens. While fruits and
vegetables do not contain HA, they do contain vitamin C, which
promotes hyaluronate production. The best food sources of vitamin
C include bitter melon, bell peppers, chilli peppers and horse radish.
Increasing consumption of these foods is a low-risk way of
increasing hyaluronate concentrations in your body. As with all
pharmaceutical drugs or natural health supplements, consult your
MD or ND before taking hyaluronic acid in supplement form.3
Janet McKenzie, BSN, MBA, ND, is a graduate of the University of theBritish Columbia School of Nursing, Queen’s School of Business and theCanadian School of Naturopathic Medicine. She has practices in Toronto,and has taught at the Canadian School of Natural Nutrition.
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rECIpE 2: A THICK AND SPICY LENTIL SOUP This soup is well-balanced nutritionally, with lentils for protein and fibre, potatoes and
rice for carbohydrate and plenty of nutrient-rich vegetables (Try recipe Yellow Lentil Soupwith Vegetables (Toor Dal) on page 21). Try substituting brown basmati rice for extra fibre,
which will keep you satisfied and promotes healthy digestion. If you don’t like brown rice,
choose white basmati or parboiled. They’re lower on the glycemic index than other types of
white rice.
rECIpE 3: SPICY CHICKEN FAJITASThis is a quick, easy and spicy way to use up left-overs from the roast chicken. Use whole
grain wraps for this recipe and for lunches with remaining chicken.
What to add for a balanced meal: Sauté onions and green bell peppers (or other favourite
vegetable) in grapeseed oil. Heat up some frozen corn, chop cilantro (if desired), and use
canned tomatoes and jalapenos to make your own salsa. Avocado slices add a healthy dose of
heart-healthy monounsaturated fat. Stretch your chicken further by mixing with black beans
or pinto beans for added protein and fibre.
rECIpE 4: BEEF ROUND ROAST WITH SMASHThis classic pairs well with mashed potatoes, but why not try “smashed” potatoes? You’ll
get extra benefits from eating the skin of your potatoes, like double the fibre and extra
potassium, a nutrient that lowers blood pressure. Roast your potatoes and after cooling, smash
with a fork and drizzle with olive oil and herbs. Tired of potatoes? You can serve with roasted
winter squash or frozen corn as your starch choice. Serve with a side salad or steamed spinach
to balance the heaviness of the meat. Frozen spinach is less expensive than fresh and just as
nutritious.
Where to Get Help & Volunteer
Canada-Wide: • Food Banks Canada – find a food
bank tool: www.foodbankscanada.ca
• Community Food Centres Canada — offers access to emergency food plus education and skill-building programs on how to grow and cook healthy food: www.cfccanada.ca
Toronto Area: • Daily Bread Food Bank
hotline: (416) 203-0050
• FoodLink – refers callers to food programs including food banks, low cost meals, community gardens, community kitchens and programs for seniors. Hotline: (416) 392-6655
To Help Fight Hunger
• Meal Exchange – information on hunger and advocacy for food security in Canada: www.mealexchange.com
• Canada Without Poverty – raising awareness about poverty and information on what you can do to help: www.cwp-csp.ca444 page 22
INGREDIENTS2 dried Indian red chiles, broken in half2 bay leaves1 tsp panch phoran 2 tbsp oil1 lb eggplant, cut into (5 cm) pieces1 lb potatoes, peeled & cut into (4 cm) pieces8 oz butternut squash, cut into (5 cm) pieces2 to 3 tsp chopped green chiles 1 tbsp milk1 tsp salt or to taste1⁄2 tsp granulated sugar1 cup frozen peas
Indian Ratatouille with 5 Spices
(Panch Phoran Tarkari)
Panch phoran, the signature five-seed
blend used in Bengali food, is magical.
Versatile and easy to use, its distinctive
flavour is perfect in both Indian and non-
Indian dishes.
DIRECTIONSIn a small dish, combine red chiles, bay
leaves and panch phoran.In a large saucepan, heat oil over
medium-high heat until very hot. Stir spicesinto hot oil and sauté until seeds stoppopping, 30 to 40 seconds. Immediatelyadd eggplant, potatoes and squash and mixwell.
Add green chiles, milk, salt, sugar and3⁄4 cup (175 mL) water. When mixturecomes to a boil, reduce heat to medium.Cover and simmer until vegetables aretender, 10 to 12 minutes. Add peas andsimmer until water is absorbed, 2 to 3minutes. Serve hot with an Indian bread.
small stones and grit. Rinse several times incold water until water is fairly clear.
Drain and transfer lentils to a largesaucepan. Add 3 cups water and soak for 10minutes. Bring to a boil, uncovered, overmedium heat, skimming froth off surface.Cook, partially covered, until dal is soft andmushy, about 30 minutes. Purée in blender orusing immersion blender, or whisk vigorouslyto batter-like consistency.
Return to pan. Stir in another 3 cups waterand turmeric. Add tomato, potato, carrot,green beans, cayenne pepper and salt. Coverand return to boil over med-high heat. Reduceheat to med-low and simmer for 12-15 minutes.
Meanwhile, in a small saucepan, heat oilover med-high heat. Add cumin seeds. Sautéuntil cumin is fragrant and a shade darker,about 30 seconds. Add garlic and sauté forabout 1 minute. Add onion and cook untilgolden, about 10 minutes. Pour mixture intodal and simmer, covered, until vegetables aretender, about 5 minutes.
Place 2-3 tbsp (30-45 mL) rice in eachbowl. Top with dal and vegetable mixture.Garnish with cilantro. Serve with lemonwedges on the side.
Here’s a soul-satisfying soup
packed with vitamins and the
goodness of vegetables. Plus the
dal makes it high in protein and
fiber as well.
INGREDIENTS1 cup yellow lentils (toor dal)1 tsp turmeric1 cup chopped tomato1 cup cubed potato1 cup sliced carrot, (0.5 cm) slices8 green beans, cut into (2.5 cm) pieces1⁄4 tsp cayenne pepper1 tsp salt or to taste2 tbsp oil1 tsp cumin seeds1 tbsp chopped garlic1⁄2 cup chopped onion11⁄2 cups steamed rice1⁄3 cup cilantro, choppedLemon wedges
AÏOLI2 cloves garlic, minced1⁄2 cup mayonnaise2 tsp Dijon mustard1 tsp freshly squeezed lemon juice1 tsp extra virgin olive oilSalt and black pepper
PATTIES3 tbsp extra virgin olive oil2 cloves garlic, minced1⁄2 cup finely chopped onion10 oz firm tofu, puréed3 cups cooked Bhutanese red rice, cooled11⁄2 cups cooked red lentils, cooled1⁄2 cup panko bread crumbs1 tsp ground cumin1⁄2 tsp hot pepper flakes1⁄4 cup cornstarchVegetable oil
DIRECTIONSPatties: In a medium nonstick skillet, heat olive oil over
medium heat. Sauté garlic and onion for about 3 minutes oruntil onion is softened and translucent.
In a medium bowl, combine onion mixture, tofu, rice,lentils, panko, cumin and hot pepper flakes. Sprinklecornstarch on a sheet of waxed paper or parchment paper.Form mixture into twenty-eight 11⁄2-inch (4 cm) patties. Dustboth sides of each patty with cornstarch.
In a large nonstick skillet, heat 1 tbsp. vegetable oil overmedium-high heat. Working in batches, fry patties, turningonce, for about 5 minutes per side or until golden brown onboth sides, adding oil and adjusting heat as needed betweenbatches. Serve with aïoli.
In a small bowl,whisk togethergarlic, mayonnaise,mustard, lemon juiceand oil. Season totaste with salt andpepper. Set aside.
INGREDIENTS1 spaghetti squash, halved lengthwise and seeded3 tablespoons coconut oil, (olive oil or grapeseed oil) divided1 onion, sliced2 cups fresh baby kale4 shiitake mushrooms, sliced1 fresh clove garlic, diced 1 teaspoon red pepper flakes2-3 tablespoons prepared pesto ½ cup pine nuts (almonds or cashews)
DIRECTIONSPreheat oven to 400 degrees F (200 degrees C). Grease a
baking sheet. Place squash skin side down on prepared baking sheet.Bake until cooked through, about 1 hour. Remove from oven; cool for10 minutes. Once squash is cool enough to handle, scrape flesh intostring-like strands with a fork. Place in a bowl and set aside.
Melt 1 tablespoon of oil in a large skillet over medium-high heat.Add onion and garlic; cook and stir until the onion and garlic beginsto turn slightly translucent. Stir in kale and mushrooms; reduce heatto medium low.
Stir in squash, remaining 2 tablespoons coconut oil, sea salt andred pepper flakes; cook for 2 minutes. Remove from stove and placesquash mixture in a large bowl. Stir pesto into the squash mixture andthen add the pine nuts.
PUMPKIN IS A PRIME HARVEST PICKPumpkin is sweet in flavor and packed with vital essential
nutrients for good health. Pumpkin contains calcium, iron,
infertility and more. Cortisol also causes our fat cells to change
structure and become resistant to fat loss. In short, cortisol makes
our fat cell door slam shut and not let the fat out even when we
reduce calories and exercise. For these reasons, it is imperative
to reduce stressors and support the adrenals too.
Walking is one of the best exercises for weight loss. Deep
breathing exercises also aid weight loss. Get eight hours of sleep
every night and try to sleep until 7:30 in the morning. Just say
"no" when you have too much to accomplish in one day. Share
the household workload with family. Smile. It is impossible to be
stressed if you smile. Get help in dealing with grief. The loss of
a loved one, a divorce, or the loss of a job all produce grief.
Immune suppression is the result when grief is not dealt with.
Adrenal support nutrients like ashwagandha, rhodiola, suma, and
schizandra berries work to normalize adrenal function. Weight
loss is effortless when you find the missing key. Simply eating
protein and green vegetables combined with stress reduction and
the addition of chirositol will have that weight falling off
effortlessly.3
Lorna Vanderhaeghe, is Canada’s leading women’s natural healthexpert and has been researching nutritional medicine for over 25 years.With degrees in nutrition and biochemistry, she is the author of elevenbooks including A Smart Woman’s Guide to Weight Loss and A SmartWoman’s Guide to Hormones. Visit www.hormonehelp.com and sign upfor her free monthly eletter.
Halt Brain Fog
And Improve Memory Improves memory Stops brain fog For recovery after stroke Better test scores
NUTRITIONAL THERAPYHe recommends a low-fat, nutrient dense balanced diet, making sure to
avoid low-blood sugar, and to reduce caloric intake.
STRESS MANAGEMENT It has been proven that high levels of the stress hormone cortisol
damages brain cells.
EXERCISE THERAPYExercise increases the removal of waste and replenishes brain cells with
oxygen and nutrition.
SUPPLEMENTSRestore Acetylcholine by supplementing with phosphatidyl choline
found in lecithin about 10,000-12,000 mg per day. Chlorophyll based “green
drinks such as blue-green algae, wheatgrass, barley grass, spirullina,
chlorella, will supply 2,000mg lecithin as well as essential amino acids,
peptides and micronutrients. To potentiate acetylcholine production take
1,000mg vitamin C three times daily, 100mg B5, and a good multi-vitamin.
MIND/BODY EXERCISEThis includes: meditation, breathing practices, brain exercises like
solving “brain teasers”, crossword puzzles and reading.
DRUG THERAPY WHEN NEEDEDPrescription drugs used for mild to moderate Alzheimer’s help by
improving the ability of impaired nerve endings to transmit messages from
one nerve cell to another. Some are used for moderate to severe symptoms
and work by blocking the neurotransmitter glutamate, which leaks out of
nerve cell in advanced Alzheimer’s, from being reabsorbed into nerve cells
and damaging them.
ON THE HORIZONThe University of Ulster in Ireland, is researching a hormone called
GLP-1 and drugs that mimic it. In their preclinical studies of Alzheimer's
disease and other neurodegenerative disorders, GLP-1 has shown
“impressive neuroprotective and anti-inflammatory effects” resulting in
reduced amyloid plaques and memory loss.
Patricia Kane, PhD, Director of the NeuroLipid Research Foundation
has been researching and developing a protocol utilizing intravenous
phosphatidyl choline, reduced glutathione and an oral/nutritional program.
Kane has claimed that this protocol "successfully reverses" ALS and has
improved symptoms connected with other neurological problems, such as
Alzheimer's disease.
In my clinical practice, I have utilized many of the therapies discussed
in this article for my clients with documentable success based upon the
improved scores of a Standardized Alzheimer's Disease Assessment Scale
performed by their physician. I believe our brains, given the chance have
remarkable abilities to heal! As long as we identify and remove any
blockages causing the disease and then make sure we replenish and repair any
damage that has occurred through healthy living choices.3
Susan Janssens, BSc, ND has been a licensed naturopathic doctor for over 10 years,and is a leader in her field in Calgary, specializing in chronic disease, mood disordersand women’s health. For more information please go to www.IHConline.ca.
BURLINGTONnicola Kempinska, BKin, ND
Cedar Springs Medical Centre
Family practice, Anti-aging andlongevity medicine, women’s
Our brain's balance is a key parameter for our health and well-
being. Everyone is aware that breathing, eating, as well as our
environment, lifestyle and emotions are involved in the neurological
processes. In recent years, scientific research has given us the
possibility to better understand the fascinating world of the brain.
Studies have opened new avenues and revealed the major impact
nutrients and micronutrients have on cognitive functions, memory,
concentration and on neuron oxidization and degeneration prevention.
In a context where our nervous system is increasingly solicited in
everyday life, here are some of my favorite nutritional supplements
which contribute to the protection and smooth functioning of the most
complex organ of the human body.
Nourish and Protect the Brain to
Connect theStars of the Mind
By Imane Lahlou, ND, Ph.D
CITICOLINECiticoline protects and regenerates brain tissue and increases
cellular synthesis and energy. It also favors the production of
acetylcholine (memorization, concentration, attention and muscle
coordination) and modulates the transmission of dopamine
(coordination, mood and well-being) and of norepinephrine
(vivacity, mood and fullness sensation).
VINPOCETINEVinpocetine increases the synthesis of many
neurotransmitters and improves blood flow and oxygen usage in
the brain. It also reduces platelet aggregation, prevents
oxidization and protects the brain from damage linked to
exotoxins like glutamate.
GLUTAMINEGlutamine is an amino acid precursory to GABA, a
neurotransmitter that regulates the speed of transmission of
nervous messages and favors peace and concentration.
I often compare the brain to a galaxy composed of more than
100 billion stars. These shining dots constitute the neurons that
communicate between themselves and transfer information
specific to each of our body's cells. The brain is the conductor that
allows the unity of all the metabolic functions. It is also a
magician, transforming our thoughts into motion and our
passions into creation.3
Courtesy of Virage Santé. Virage Santé has recently releasedNeurocomplex, a nutritional supplement that contains six of the pillarsthat are usually recommended for the brain (omega-3 fatty acid, Bvitamins, ginseng, gingko biloba and coenzyme Q10) and lesser knownspecific compounds: citicoline, vinpocetine and glutamine.
Imane Lahlou, N.D., Ph.D is a global health therapist, author of “LePlaisir et la Santé dans la même assiette, Éditions Du Sommet”and speaker.
They’re built to care. By the very nature of their main
function, hospitals across the country have been designed to
help doctors, nurses and other medical professionals help sick
or injured patients mend.
But Canada’s newest hospital adds a new element of caring
through its innovative design. The Niagara Health System’s
(NHS) recently opened hospital in St. Catharines, Ont. cares for
the environment at the same time as it tends to patients.
The 980,805-square-foot hospital, which opened its doors
at the end of March, is one of the first hospitals in Ontario to
achieve certification under the LEED (Leadership in Energy
and Environmental Design) Green Building Rating System.
“As an organization dedicated to providing care, it's
important to us that we take these steps to care for the
environment and reduce our impact as much as possible,” says
Greg Kuzmenko, Regional Director of Facility Management at
the NHS. “Not only is this the responsible way to design and
operate the new building environmentally, but also it will
decrease operating costs over time.”
Innovative Design ReducesEnvironmental Impact at
Canada’s newestgreen Hospital
By Caroline Bourque Wiley
GREEN INITIATIVES
above: Greg Kuzmenko, Regional Director of FacilityManagement at the Niagara Health System, basks in some of theplentiful natural light that fills the new NHS hospital in St.Catharines. Every patient room and most treatment areas in thefacility are equipped with high-efficiency thermal windows.
Sagee is a herbal option combining traditional Chinese herbs with state-of-the-art scientific technology.
• A 13-year-old Korean boy after taking Sagee for afew months, was able to get high score at the GaussMathematics Competition sponsored by theUniversity of Waterloo.• A 36-year-old Toronto man suffering fromEpilepsy and seizures, experienced noticeableimprovement after taking Sagee for a few months.• A four year old autistic boy from Vaughan,ontario, is going to a normal school by the age of sixyears old after using Sagee for two years. Hiscommunications skills are much better and hissocial ability improved to the level of a normal kid.• Mr. Huang, a fifty-year-old man in Toronto hasbeen suffering from Parkinson’s Syndrome. Aftertaking Sagee for a few months, he noticed that heis more alert, less drowsy, and able to walk betterthan before.• A Toronto man, about 40-years-old, a computersoftware developer who was not getting deep sleepand experiencing tightness and weakness in hisbicep and neck, soreness in tongue, tightness/painin both shins, tightness/trembling in right forearm,after taking Sagee for a few months, all of the abovesymptoms disappeared.• Richmond, BC – Helen in her seventies suffereda minor stroke and her head and legs startedshaking and a persistent headache and imbalancein walking gave her life an annoying downturn. Byusing Sagee for two treatments, all the symptomshave disappeared. Now she is still taking Sagee tomaintain her health.• Ontario – A gentlemen from Ontario recoveredfrom a sickness of brain fog and chronic fatigue,emerging from twenty years of financial strugglesand health problems as a result of bankruptcy inbusiness. After two courses of Sagee, he is nowworking part-time and is looking forward to goback to the industry in which his business wentdown twenty years ago with around 100 employees.
Do you want to discover your hidden health issues?Experiencing poor health? How balanced is your body? Toxicity levels? Hormone balance? Mineral balance? Ph balance? What kind of deficiencies are in the body?What is potentially posing a threat to your future health? What kind of lifestyle changes do you need to make in order to heal naturally? How healthy are your organs?
If your answer is yes, please let us provide you with the most complete holistic approach to healing naturally. Call 416-907-3586, 905-477-8558 to book an appointment. For information on our clinical services, such as, Acupuncture, EIS Whole Body Scan, Biofeedback Scan, Naturopathy and more please visit our website at: www.canadasagee.com
Our TCM WellnessClinic offers:
Acupuncture, Tuina MassageElectro InterstitialScan, BiofeedbackScan and Therapy, as well as,Naturopathy
[email protected] 303, 170 Sheppard Ave. East(East of Yonge) North York, ON M2N 3A4
Helping the hospital achieve LEED certification was the
emphasis placed on green building practices during its nearly three
years of construction. The building was constructed with 15 per cent
recycled materials and at least 20 per cent of the materials were
manufactured regionally — defined under LEED as within 800
kilometres for materials transported by truck and 2,400 kilometres if
transported by rail or water.
“It’s not just about what you can do long-term to benefit the
environment. There’s a lot you can do straight out of the starting
blocks,” Kuzmenko says.3
Caroline Bourque Wiley is manager of communications for the NiagaraHealth System, Ontario’s largest multi-site hospital amalgamationcomprised of six sites serving 434,000 residents across the 12 municipalitiesmaking up the Regional Municipality of Niagara.
Toronto – October 18, 19, 2013For more details: 905-294-9720
www.healthhouse.ca
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HEAL YOURSELF, HEAL OTHERSAn Evening with Eric Pearl, The Essence of Healing
nov 8, 2013 Torontowww.thereconnection.com
THE RECONNECTIONBODYTALK
BODYTALK™ “A living healthcare system”
that encompasses Western Medical expertise, energy dynamics of
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clinical findings of Applied Kinesiology, the insights of modern
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You want to send your kids off in the morning with a lunchbox of healthy food. Problem is, sometimes when you open their lunchbox after school, half the food is right where you left it – untouched! Now you’re not sure whether your children have the right nutrition to carry them through the school day.
Sound familiar?
It’s no secret that when it comes to food, kids can be tough to please. So when it comes to their lunch, how do you make sure they’ll eat it, especially all that “good-for-you” stuff?
Here are a few handy tips to make healthy school lunches your kids will actually want to eat!
Involving your kids in planning and making school lunches is a great way to help them build their own healthy eating habits. Plus, if they help make it, they’ll be more likely to eat it!
1. On the weekend, plan out weekday lunches with your kids. Include at least 3 of the 4 food groups.
2. Get a head start. Cut up extra veggies and fruit, or make hard-boiled eggs.
3. Cook extra food – dinner leftovers make a quick and easy lunch.
4. Keep it simple: Mix and match healthier foods from each food group.
5. Prep as much as you can the night before. Then simply pack a lunch in the morning and off they go.
Five Ways to Make School Lunches Easier
Keeping your kitchen stocked with healthy grab-and-go foods from the four food groups can help you whip up a quick, healthy lunch in no time!
• Whole grain wrap or pita pockets + chicken or hummus + veggies