Healthy Directions Western Canada Oct/Nov 2013

CANADA’S FALLFAVOURITES

BREAKFASTSUPERFOODS

October / November 2013

18

page 6

page 10

3 BELLY FATBUSTERS

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5-SPICERATATOUILLE

Ways to Stay

ForeverYoung

CarolinePearce

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HEALTHY DIRECTIONS | www.healthydirections.ca October/November 2013 3

OCTOBER / NOVEMBER 2013

In This Issue:

FOOD PASSIONSIgniting the Senses

14 CANADIAN FALL FAVOURITESAn Excellent Chicken Pot Pie

16 WARMING AND HEARTY, VEGETARIAN ENTRÉESIndian Ratatouille with 5 Spices

Yellow Lentil Soup with Vegetables

HEALTHY STARTSJoin the Journey to Better Health

18 3 BELLY FAT BUSTERSBlood Sugar Balance and Stress

34 THE BEST DAY STARTERSBreakfast Superfoods

6

14

26

HEALTHYDIRECTIONSHEALTHYDIRECTIONS

4 EDITOR’S NOTE5 OUR CONTRIBUTORS

13 HOT OFF THE SHELF25 COURSES GUIDE

ANTI-AGINGNutrition, Fitness and Joie de Vivre

6 70 WAYS TO BE FOREVER YOUNGNutrition and Active Living How-To

20 ALZHEIMER’S DISEASEA Naturopathic Approach

24 ARTHRITIS AND JOINT HEALTHNatural Options and Supplements

FIT FOR LIFEBe Your Best

10 CAROLINE PEARCE’S WHOLE BODY FITNESS6 Total Cardio-Burn Exercises

ECO LIVINGEnvironmental Health

22 SPOTLIGHT ON BPA EXPOSUREHealthy Living How-To

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One day older than yesterday, one day younger than tomorrow. Turing 40

recently has certainly given rise to thoughts of how I would like to chart a sailing course

for the next few decades. Our health is like the wind, we tack with it, until it’s out of

our sails. Before standing still on the water, it’s essential to realize

how lifestyle habits today impact our health and quality of life in

future years.

Find a way to lose those extra pounds. Having gestational

diabetes during my last pregnancy made me aware of my

potential future risks and genetic tendencies towards diabetes.

As a result, I’m proud to say a year and a half later that I’ve

lost 20 pounds by doing what’s hard and necessary:

exercising more, as well as eating a little better and a

little less. For me walking has been fantastic for

weight loss. I enjoy the gym but frequent trips are

tough with young children. Fitness tapes helped fill

the gap to keep me moving and motivated plus

added variety.

Seek the Fountain of Youth. This edition

Naturopath Nicola Kempinska shares 70 ways to stay

forever young and offers nutrition, supplement and life-

style advice. The Fountain is found in many unexpected

places. When you sip from it’s “water of life,” the elixir

tastes different for everyone. It’s in the quest for searching

out, learning and trying new things that keeps the mind and

body spry and our youthful sense of wonder alive.

Have Time to Spare. Living in the presence and fullness of

the moment is one way to stop time to feel and be ageless. Also,

instead of counting years gone by, put some time back on the

clock for others. More than 13.3 million people (26.6 million

hands), or 47% of the population, volunteered their time through a

group or organization in 2010 (Statistics Canada). Canadians volunteered nearly 2.1

billion hours in 2010, the equivalent of nearly 1.1 million full-time jobs. With more

zoomers retiring and spending some time volunteering, there isn’t a problem in Canada

that can’t be solved from the ground up. We are dawning on a new wealth of knowledge

and expertise which can be applied to organizations, charities and a stronger Canada.

Stop Poverty for Longevity. In a country with one of the highest life expectancies

in the world, our poorest are being denied almost a decade of life. Being poor translates

into 11.4 fewer years of healthy living for men and 9.7 for women, than for those more

affluent. For context, compare the top killer in Canada, cancer, which has half the effect

on lifespan, reducing life expectancy by 2.8 years for men and 2.5 years for women.

With one in eight Canadian families experiencing food insecurity, tackling poverty

should be a top health priority – helping to solve it, a timeless legacy.

4 October/November 2013 HEALTHY DIRECTIONS | www.healthydirections.ca

Charleen Wyman, BA Journalism, BA English

Editor, Healthy Directions

[email protected]

EDITOR’S NOTE

Healthy Directions is dedicated to

offering inspiring health and

lifestyle information to enrich

and empower your life.

October/November 2013Vol. 2 No. 5

EditorCharleen Wyman

[email protected]

Advertising Sales:Jon Cousins

1-877-276-1849 [email protected]

Visit our website for current health and

eco news, prizes, features, recipes,

coupons and more:

www.HealthyDirections.ca

Editorial:Written contributions

and photos are welcome.

However, all content is subject

to editorial review.

HEALTHYDIRECTIONS

Healthy Directions is an independent journal produced by Cousins Publishing, six times a year in

Canada. Printed in Canada. All content is copyrighted by Cousins Publishing. ISSN 1488-6308

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

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

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

WESTERN CANADAEDITION

HEALTHYDIRECTIONS

Look us up at: Healthy Directions Magazine

Forever young at heart,

ContributorsNicola Kempinska, BKin, BA, ND,

Caroline Pearce, MSc, BSc (Hons 1st),

Rose Murray and Elizabeth Baird,

Suneeta Vaswani, Katie Chin,

Lorna R. Vanderhaeghe, MS,

Susan Janssens, BSc, ND,

Michael Mason-Wood, ND,

Kin Leung, B.Sc., N.D., CCT, CPCC

and Renita Rietz


OUR CONTRIBUTORS

nicola Kempinska, BKin, BA,

ND is a naturopath and writer

who practices family medicine

with a special interest in anti-

aging and longevity medicine,

women’s health, and pain

management. She practices out

of Cedar Springs Medical

Centre in Burlington.

Lorna Vanderhaeghe, MS, Canada's

leading women's health expert 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 Weight Loss.

Her website: www.hormonehelp.com

has over 4,000 pages of helpful

nutrition information.

michael mason-Wood, ND,

practices out of Natural Terrain

Naturopathic Clinic in

Edmonton. He specializes in

sports medicine, autism, men

and women's health and

environmental medicine.

www.naturalterrain.com

www.drmasonwood.com

rose murray &

Elizabeth Baird are

the authors of Canada's

Favourite Recipes.

rose murray has been

a key player in the

Canadian food scene

for over 30 years. Rose

has helped shape

Canada’s culinary

landscape since 1979.

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.

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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

31) roast a garlic bulb as an

appetizer

32) Hold the door for a stranger

33) Walk barefoot on the grass

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

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even more inspiration. . . 34) Pay for the person’s coffee in

the drive-thru line behind you

35) go camping

36) use onion powder to flavour

food, instead of salt

37) Learn to Tango

38) Do a crossword puzzle

39) Foster an inner smile…

40) Catch a negative thought, and

replace it with a positive one

41) Look in the mirror and tell

yourself 3 things you love

about yourself each morning

42) Soak up the sun’s rays

(just don’t burn!)

43) Put the cellphone away in the

evenings

44) get a massage

45) eat dinner by candlelight

46) Take a bubble bath

47) Break a sweat!

48) Call an old friend

49) Write a letter to someone you

care about

50) Make a meal for someone

special

51) Learn a new language

52) Create a vision Board

53) Pick up your favourite magazine

to read

54) Curl up in front of the fire

55) Listen to uplifting music to

start your day

56) Help out a neighbour

57) Donate some belongings to

shelters/charity

58) Pop popcorn on the stovetop

using full-flavour coconut oil

and sea salt

59) Take a class in the art of Tai Chi

60) Clear the clutter in the

home/office

61) use natural soaps

62) Knit scarves or gloves to

donate to those in need

SUPPLEMENTSCoenzyme Q10 (CoQ10) – This vitamin-

like substance is found in highest

concentrations in the places where it is used

most in the body – namely the heart, liver, and

kidneys. As we age, our bodies naturally make

less CoQ10, and certain medications deplete it

as well, decreasing concentrations in the body

even further. It helps the cellular powerhouses

known as mitochondria to burn fuel more

efficiently and cleanly, decelerating the aging

process by preventing oxidative damage and

keeping the heart, liver, and kidneys healthy.

Omega-3 – Not only have omega-3 fatty

acids been shown to nourish hair, skin, and

nails, keeping you looking youthful, it also has

profound effects on the body internally. Insults

to the body including stress, poor diet, pain,

impaired digestion, environmental toxins, and

hormone imbalances can cause chronic low-

grade inflammation in the body. This low-grade

inflammation is associated with increased risk

of disease, poor physical functioning, and

mortality. Omega-3 offers natural anti-

inflammatory effects, helping with injuries and

pain, and also reducing the damaging effects of

systemic inflammation. It also promotes

healthy brain function. These fatty acids are

highly concentrated in the brain and can benefit

memory, mental performance, and behavioural

function. Omega-3’s are also beneficial for the

eyes, as the omega-3 component DHA is

thought to promote healthy macular health

within the retina, and reduce dry eye syndrome.

Vitamin B12 – This impactful nutrient is

used in the metabolism of every cell in the body

and plays a key role in the normal functioning

of the brain and nervous system. A deficiency

in B12 has been shown to cause symptoms such

as memory loss and dementia. Individuals with

Alzheimer’s disease often have low levels of

vitamin B12 when tested. Getting levels tested

can provide a baseline; so you know whether

supplementation may be of benefit to you.

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

HEALTHY DIRECTIONS August/September 2013 9

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

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.

Benefits:This glute focused move builds firm muscle and creates strong definition.

444

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

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Hot Off the Shelf



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

Photo by Tracey Kusiewicz

INGREDIENTS FOR A SUNDAY DINNER


CHICKEN POT PIE FILLINGIn a large stockpot or saucepan, combine the water and broth

with the flavouring items: the bay leaves, thyme, celery and parsley.

If using a whole chicken, use kitchen shears to cut into quarters; add

the chicken to the pot, adding more water if needed to just cover the

chicken. Bring to a boil over medium heat, skimming off any foam

on the surface. Reduce the heat and simmer, covered, until the

chicken is tender, about 25 minutes. Check the breasts first and

remove them if their juices run clear, before the juices run clear in

the thighs and legs. Remove the chicken to a tray to cool.

Skim the flavouring items from the poaching broth and discard.

Peel and cut the carrots and potatoes into bite-size chunks. Simmer,

covered, in the broth until just tender, about 8 minutes. With a

slotted spoon, transfer to a tray. Add the onions to the broth; simmer,

covered, until just tender, about 12 minutes. Transfer to the tray with

the potatoes and carrots and set aside. While the

vegetables are cooking, pull the skin off the chicken. Pull the meat

away from the bones and chop the meat into bite-size pieces. Return

the bones to the poaching broth and simmer gently, uncovered, for

20 minutes. Remove and discard the bones; strain the broth into a

large measuring cup or bowl. You should have about 4 1/2 cups. If

less, top up with chicken broth; if more, freeze for another dish.

SAUCEIn a large saucepan, melt the butter over medium heat. Stir in

the flour, salt, thyme and pepper. Cook, stirring, for 2 minutes.

Whisk in the chicken poaching broth, about a quarter at a time.

Bring to a simmer, whisking, until the sauce thickens and becomes

smooth; simmer for 3 or 4 minutes. Stir in the Worcestershire sauce,

hot pepper sauce and cream. Let cool while making the pastry.

PASTRYUsing a food processor or in a bowl, combine the flour and salt.

Sprinkle the butter and lard over the flour and salt. Pulse or use a

pastry blender to combine the ingredients until the mixture is coarse

and crumbly. In a measuring cup, stir together the yolk and vinegar;

add ice water to the 1/2 cup mark. Drizzle over the crumbly mixture

and pulse about 6 times or stir until the dough is ragged and blended.

Turn out onto a floured counter and press into a flat rectangular

shape. Wrap, and let rest in the refrigerator for 20 minutes.

Gently mix the chicken, potatoes, carrots, onions, peas, parsley

and sauce in a 13- x 9-inch glass baking dish. On a floured surface,

roll out the pastry to a rectangle about 1/4 inch thick, large enough

to fit over the filling without stretching and about 1/2 inch down the

four sides. Place over the filling; trim the edges and press to the dish.

Cut a few slashes down the centre to let steam escape. Brush with

the egg wash. Press the pastry scraps together and reroll; cut out

decorative shapes and press onto the pastry. Brush the shapes with

egg wash. Place the pot pie on a large rimmed baking sheet. Bake in

the centre of a 400°f (200°c) oven until the filling is bubbling and

the pastry a lovely golden brown, about 45 minutes.3

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FOOD PASSIONS

Indian ratatouille with 5 Spices (Panch Phoran Tarkari)

Serve with

Chickpeasfor AddedProtein


Excerpted fromEasy Indian

Cooking, 2nd Ed.by Suneeta

Vaswani © 2013Robert Rose Inc.

www.robertrose.caReprinted with

publisher permission.

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.

Excerpted from Easy Indian

Cooking, 2nd Ed. by Suneeta Vaswani

© 2013 Robert Rose Inc.www.robertrose.ca

YELLOW LENTIL SOUP WITH VEGETABLES

DIRECTIONSClean and pick through lentils for any

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

Serves 8


If there is one thing that is the bane of a good figure and vibrant

health, it is belly fat. I am talking about that stubborn extra roll

around the middle that does not seem to disappear, no matter how

swift your metabolism, how much you exercise or how many sit ups

you do. For some people, belly weight means the dreaded “muffin

top” that escapes over the top of your jeans. For others, abdominal

weight gain results in a clear round, apple shape. The fat in those

love handles also contribute to increased blood triglyceride levels,

inflammation and insulin resistance. Carrying extra weight around

the middle increases the risk of heart disease, cancers and diabetes.

So why do we gain belly weight? Why do men develop a beer

belly and breasts and why do women suffer with rolls of belly fat

they can’t budge? Our hormones are the short answer. Throughout

life, hormones regulate everything from bone strength, to heart beat

to how quickly food is utilized by the body. Insulin is the main

hormone contributing to belly fat. When you eat, sugar levels

increase in your blood. Insulin is produced by the pancreas to push

blood sugar into your cells where it is burned up and this action

decreases your blood levels of sugar. The more sugar in your blood,

from eating high-carbohydrate, high-sugar, low-protein foods, the

more insulin that the pancreas must produce. Eventually, however,

your cells can become resistant to insulin, resulting in excess insulin

in the blood and elevated blood sugar that isn’t pushed into the cells.

Insulin resistance is a pre-diabetic condition which causes belly fat

weight gain. Skin tags are a common early sign of pre-diabetes due

to elevated insulin and blood sugar. Weight gain, obesity, type-2

diabetes and elevated cholesterol, and triglycerides ultimately result

if elevated blood sugar is not controlled.

INSULIN-TESTOSTERONE CONNECTIONIn women, when insulin levels become high, it also causes in

increase in male hormones, particularly testosterone. When insulin

and testosterone are elevated, women develop hormone-related

conditions like acne, male-pattern facial hair growth (e.g. hair above

the lip), infertility, and polycystic ovarian syndrome (PCOS).

In men, elevated insulin causes testosterone to convert to

estrogens (which results in a beer belly and breasts) and also the

conversion of testosterone to DHT, a harmful male hormone

associated with prostate cancer and hair loss.

STEP 1: NORMALIZE BLOOD SUGARTo normalize blood sugar and insulin we have to modify the

way we eat. Start by eating protein the size of the palm of your hand

at every meal. Breakfast should consist of an egg, a chicken breast

(skin removed), a steak, a protein shake or protein powder in organic

yogurt. By eating protein at breakfast we can boost our fat burning

furnace also known as our metabolism. And this increase in

metabolism will last 4 to 5 hours after eating a protein breakfast.

Get rid of the white foods in your diet. No more white rice,

white pasta, white potatoes, white bread and white sugar. Replace

these with brown rice, whole grain pasta and yams for example. And

when you have pasta there should be a small amount of pasta on the

plate and the sauce should be full of veggies and meat. If you want

to lose that weight fast – eliminate consumption of white foods

altogether. Clean out your cupboards and head to the grocery store

for all the foods that are going to aid weight loss. Eat some protein

every three hours. And remember if you have an alcoholic beverage

that it is like eating a piece of cheesecake. Switch the butter and

margarine in your diet to extra virgin olive oil and coconut butter -

both are great fat burners.

Lunch and dinner should include a piece of protein and plenty

of dark green veggies. Have no more than one serving of fruit a day

and that should be dark coloured berries – these are low on the

glycemic index. No fruit juices they completely disrupt blood sugar.

If you are at a party with a buffet make sure you only head to

the section with the veggies and protein. Don’t even think of heading

to the Nanaimo bars. Put sparkling water in your glass as soon as

you arrive. It takes 10 days to change your eating patterns; so, don’t

give up. Once you hit ten days the diet changes will become part of

the way you want to eat.

3Belly Fat Busters

By Lorna R. Vanderhaeghe, MS


STEP 2: BUST BELLY FAT FASTTo bust belly fat faster we not only need to change our diet

but add some powerful nutrients to aid weight loss. Normalizing

insulin and blood sugar, and thereby weight loss, just got easier.

A unique, well-researched ingredient called chirositol has been

involved in more than 30 published studies at Virginia Medical

School over the past 25 years. Research on chirositol,

(pronounced kur-au-sit-ol) has shown excellent results for

weight loss, especially belly fat weight loss, and in the treatment

of insulin resistant conditions like type 2 diabetes, metabolic

syndrome and PCOS. Chirositol stimulates insulin activity,

helping to regulate blood sugar levels and pushes sugar into the

cells where it is supposed to be (not leaving it in the blood),

which in turn helps to aid weight loss. It acts like insulin in this

action. Due to chirositol’s ability to improve the action of

insulin, it thereby reduces the high testosterone seen in women

with elevated insulin and improves conditions such as excessive

weight gain around the middle and male facial hair growth in

women. It does not reduce testosterone levels in men but

regulates insulin to maintain healthy testosterone levels that do

not convert to estrogen and DHT. But where chirositol really

shines is in busting belly fat in both men and women. Combine

Chirositol with other weight loss supplements like CLA and

green tea extract and watch that belly fat disappear.

STEP 3: REDUCE STRESS TO MELT FAT AWAYWhen under constant stress, the adrenal glands pump out a

hormone called cortisol to help you deal with the stressors you

are facing. Just as insulin resistance promotes weight gain, so

does chronic stress because it triggers the adrenal glands to

produce cortisol. Elevated cortisol is associated with elevating

insulin, blood sugar problems, fat accumulation, poor immunity,

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.

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NATUROPATHY

Treatment and Prevention for

Alzheimer’sDisease

By Susan Janssens, BSc, ND

A German physician by the name Alois Alzheimer first noted

Alzheimer’s disease in 1907 in a relatively young woman who was

suffering from memory loss, language problems, and unpredictable

behavior. Even to this day, we do not fully understand what causes

Alzheimer’s disease, but it is likely a mix of genetic, environmental,

and lifestyle factors. Researchers discovered a gene called apo E in

the 1990’s linked to Alzheimer’s, if you carry two copies of one of

the types called E-4 you may have a greater than 90% chance of

having Alzheimer’s by age 80. The best genetic fate you can have is

to carry two copies of the E-2 version of the gene which is

considered protective. Another hypothesis relates to the genetic

mutation of your mitochondria or “batteries” of your neurons

resulting in too little usable energy.

Yet another theory is that the brain cells die due to a lack of

nerve growth factor or other hormones. Regardless of genetic

predisposition, onset of Alzheimer’s is influenced by a variety of

negative factors such as stress, head injury, heavy metals like

aluminum, certain types of viruses, pesticides, herbicides,

environmental and industrial pollutants. Some experts believe your

own immune system is the culprit by producing anti-bodies that

attack brain cells. Though, mostly considered a disease that effects

people after 60, early-onset Alzheimer’s will show up 5% of the time

beginning at age 30. Alzheimer’s is the third-most-common cause

of death after cardiovascular disease and cancer in first world

countries.

Although memory loss is the keynote symptom of Alzheimer’s

the ability for abstract thought declines as well as judgement.

Emotional and personality changes occur as the disease progresses.

Three biological changes occur with Alzheimer’s; the first being

neurofibrillary tangles where the tubes and filaments that provide

structure, support and nutrients in nerve cells become bunched-up

eventually killing the cell. The second, is the accumulation of clots

of dead cellular material called senile plaques which also interfere

with cellular function causing eventual death of the nerve cell. As

the brain cells continue to die the brain shrinks and changes shape.

The third change is the eventual decrease of up to 90% of the

neurotransmitter Acetylcholine, the primary “memory”

neurotransmitter.

Dharma Khalsa, MD is a leading researcher on Alzheimer’s and

brain rejuvenation. He has spent many years researching and

developing a program that is having remarkable success. He has

found that utilizing the following basic elements can reverse,

revitalize and regenerate age-associated memory loss:


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 disorders and women’s health. For more information please go to

www.IHConline.ca.

Naturopaths

Schools & Clinics

Naturopathic doctors are highly educated primary careproviders who integrate standard medical diagnostics with a broad range of natural therapies.

Susan Janssens, BSc, NDH.U.M. & Integrative Health

Brain health, mood disorders, chronic disease:

autoimmune disorders, chronic fatigue,

cancer, chemical exposure & heavy metals

www.IHConline.ca [email protected]: (403) 288-4880

CALGARY

CALGARYKyley Hunt, BKin, Bowen Therapist, ND

Gaia Health CareWomen’s Health, Pediatrics, Sports Medicine,

Digestive Health, Anxiety & StressManagement,

Bowen Therapy, Acupuncture

[email protected]

Call: (403) 475-2120

Boucher Institute of Naturopathic Medicine

Boucher Naturopathic Medical Clinic

Pediatrics, migraines, digestive complaints,

hormones, asthma, fatigue, food sensitivities,

women's health & fertility & optimal health

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

NEW WESTMINSTER

Naturopathic Medicine is an approach to primary health-care that meets the individual needs of each patient.In addition to conventional training in health sciences,naturopathic doctors employ a range of natural therapies.

AIRDRIEKin Leung, B.Sc, ND, CCT, CPCC, FABNO

Naturopathic Fundamentals

Wellness Clinic

Chronic Degenerative Conditions,

Cancer, IV Therapy

www.naturopathicfundamentals.com

Call: (587) 360-1100

EDMONTON

Michael Mason-Wood, NDNatural Terrain Naturopathic Clinic

Prolotherapy & Sports Medicine, Autism, Men

& Women's Health, Environmental Medicine

www.naturalterrain.comwww.drmasonwood.com

Call: (587) 521-3595

Find a NaturalHealth Expert

In recent years, many studies have shown that significant levels

of toxic substances can leach from the every day items used in our

homes and workplaces. We are now into the fourth generation of

people exposed to toxic chemicals from before conception through

to adulthood, and statistics tell us that we are under siege. Children

born today face a greater chance of developing at least one or more

of the following health conditions - ADD/ADHD, Autism spectrum

disorders, learning disabilities, diabetes, obesity, cancer, and

infertility – which have been linked with pre- and post-natal

exposure to toxic chemicals. Take a closer look at one toxic

chemical found in your home – BPA.

WHAT IS BPA?Bisphenol A, or BPA, is an industrial chemical used to make

two common synthetics:

• Polycarbonate plastic: a clear, rigid, shatter-resistant

plastic found in a wide variety of consumer products (ie

food and drink containers, CDs, DVDs, water bottles,

drinking glasses, kitchen appliances and utensils, eyeglass

lenses, office water coolers, hockey helmet visors, medical

supplies, cell phones, computers, toys and car headlights).

• Epoxy resins: used in industrial adhesives and high-

performance coatings. They are used as adhesives in

sporting equipment, airplanes and cars. They are also

found in dental filling materials, protective coatings

around wire and piping and line the inside of most tin cans.

WHAT ARE THE HEALTH RISKS OF BPA?• BPA is a synthetic estrogen that is disruptive to our

endocrine system. It has been linked to a wide variety of

health conditions, including infertility, obesity, diabetes,

early puberty, behavioral changes in children, resistance to

chemotherapy treatments and breast, prostate and

reproductive system cancers.

• Surveys by the Center for Disease Control and Prevention

have found BPA in nearly every person over the age of 6.

In 2009, the Environmental Working Group (EWG)

detected BPA in 90% of cord blood samples. Most of this

contamination is believed to come from food packaging.

BPA molecules leach into food and beverages from plastic

food containers and the epoxy linings of metal cans.

• In 2007, the Canadian government was the first to ban BPA

in baby bottles and sippy cups due to pressure from

consumers and environmental groups. While this was a big

step forward, there are still no restictions for BPA in

canned goods, store and bank receipts and dental glue.

• In 2011, tests of 78 popular canned foods found BPA in

90 percent of products. The following canned foods

measure high in BPA: beans, green beans, green peas and

chili. There are low concentrations of BPA in canned fruit

and beverages. EWG advises consumers to limit their

consumption of canned products or to use products made

by companies that provide BPA- free lining.

HOW TO LIMIT YOUR FAMILY'S EXPOSURE TO BPACompletely eliminating contact with BPA is virtually

impossible, but you can reduce your family's exposure

.

• Use fresh fruits and vegetables whenever possible.

Alternatively select products that are packaged in glass or

cardboard containers or that have been frozen when fresh.

• BPA leaches from containers into the contents and we end

up consuming it. Containers do not need to be heated for

this to occur. Switch to glass or stainless steel containers

where possible.

• With respect to baby formula, choose powdered formula

because the packaging contains less BPA. If your baby

needs liquid formula, look for brands sold in non-plastic

containers.

• Limit your consumption of canned food, particularly if you

are pregnant.

• Look for canned food labeled as BPA-free or buy food

packed in glass jars or waxed cardboard cartons. A few

companies sell cans lined with non-BPA alternatives.

• Store food in non-toxic alternatives like glass or stainless steel.

• Don’t microwave food in plastic containers.

• Watch receipts - In 2010, EWG’s testing of retailer’s store

receipts found that 40 percent were coated with BPA. The

chemical can rub off on hands or food items. Some may be

absorbed through the skin. Limit exposure by: 1) saying no to

How-To Healthier Living

reduce YourBPA exposure

By Michael Mason-Wood, ND

ECO LIVING



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receipts when possible 2) Keep receipts in an envelope 3) Never

give a child a receipt to hold or play with. 4) Wash your hands before

preparing and eating food after handling receipts. 5) Do not recycle

receipts and other thermal paper. BPA residues will contaminate

recycled paper.3

Sources:1) Environmental Working Group, 2013, www.ewg.org/bpa;

2) Bisphenol A, CAND patient handout, April 2008, www.cand.ca;

3) Slow Death by Rubber Duck: How the Toxic Chemistry of Everyday Life

affects our Health by Rick Smith and Bruce Lourie

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There are many different conditions of arthritis some of which

are mild forms of tendonitis due to over use, to more severe

autoimmune such as rheumatoid arthritis. Osteoarthritis is the most

common type of arthritis and can affect anyone.

Inflammation and sore joints are common in all these

conditions. Inflammation is involved in many forms of arthritis and

it is essential to keep the inflammation down. Over long term the

inflammation will deteriorate the joint and decrease mobility and

increase the pain.

PREVENTING ARTHRITIS FROM PROGRESSIONAn early diagnosis is critical to the outcome of the disease.

Identify the sources that may be contributing to the arthritis. Arthritis

only gets progressively worse and therapies work best when started

as soon as possible.

NATURAL EGGSHELL MEMBRANE (NEM)Natural eggshell membrane (NEM) is a supplement that

contains naturally occurring glycosaminoglycans (a long

carbohydrate molecule) and proteins which are important in

maintaining joint and connective tissues. A study showed that

500mg once a day for 4 weeks had the following results: general

pain 72.5% reduction, 27.8% increased flexibility, range of motion

associated pain reduction of 75.9%. There were no adverse events

reported during either study and the treatment was reported to be

well tolerated by study participants (1).

OMEGA-3 FOR ARTHRITISMost people have heard of fish oil (omega-3), but not many

know about its great anti-inflammatory properties. Clinical trials on

rheumatoid arthritis have found that omega-3 supplements may help

with painful joints. Sixteen patients with rheumatoid arthritis were

randomised in a double blind, study for 12 week treatment periods.

The results favoured omega-3 with decrease in joint swelling with a

decrease in neutrophil leucotriene counts (rheumatoid arthritis is

autoimmune). This study shows that dietary fish oil supplementation

is effective in decreasing symptoms of rheumatoid arthritis (2).

CURCUMIN AND QUERETINThe antioxidants curcumin and quercetin have anti-

inflammatory and immunosuppressive properties. In a study both

agents were found to inhibit neutrophil activation. The effects of

curcumin were stronger than quercetin. These antioxidants may offer

a potential for the treatment of rheumatoid arthritis (3).

Always consult your physician before attempting any drugs or

supplements as reactions can occur with any medication. Omega-3

or fish oil and curcumin supplements may act as a blood thinner,

people who take medications that affect blood, such as

anticoagulants (Warfarin/Coumadin, heparin), should be cautious

and consult a health care provider.3

References:1) Kevin J Ruff, et al. Eggshell membrane: A possible new natural therapeutic for joint

and connective tissue disorders. Results from two open-label human clinical studies.

Clin Interv Aging. 2009; 4: 235–240. Published online 2009 June 9.

2) van der Tempel H, et al. Effects of fish oil supplementation in rheumatoid arthritis.

Ann Rheum Dis. 1990 Feb;49(2):76-80.

3) Jackson JK, et al. The antioxidants curcumin and quercetin inhibit inflammatory

processes associated with arthritis. Inflamm Res. 2006 Apr;55(4):168-75.

Kin Leung, B.Sc., N.D., CCT, CPCC, FABNO practices out of Naturopathic Fundamentals Wellness Clinic in Airdrie, AB. Call (587) 360-1100 for aa appointment or for more information visit: www.naturopathicfundamentals.com.

By Kin Leung, B.Sc., N.D., CCT, CPCC, FABNO

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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

• Layers of fruit + yogurt + whole grain cereal

• Vegetable soup + whole grain bun + milk

• Cheese cubes + whole grain crackers + veggie sticks

• Whole grain pasta and sauce + veggies + yogurt dip

• Cheese + whole grain English muffi n + apple slices

When it comes to healthy eating, a little planning goes a long way!

Lunch Ideas Your Kids Will Love

For more tips on healthy eating, visit HealthyCanadians.gc.ca/EatWell

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Discover Nature’s Healthiest Breakfast Superfoods

By Renita Rietz

Despite all of the nutritional guidance circulating in the mainstream, people still seem

to be most challenged when it comes to the proverbial ‘most important meal of the day’

breakfast. It is all too common for most to grab a whole wheat bagel and a coffee or an

organic fruit salad sprinkled with granola on top. There is the paleo camp with 3 egg whites

and guacamole and the traditional camp with oatmeal with flax seeds and perhaps a dash of

maple syrup.

Even with the best of intentions most are simply not making ideal choices. Your

physiological and metabolic processes are directly influenced throughout all of your

morning activities based on these critical food choices. While the whole wheat bagel may

provide marginally higher fibre content than a white bagel, gluten is an ever increasing

problem for many with a host of symptoms and consequences. A fruit salad with granola is

often too sweet and made with high glycemic fruits such as pineapple and grapes accented

with more carbohydrate, highly processed granola that is often coated in cane sugar or high

fructose corn syrup. Guacamole is a wonderful choice, but egg whites are not ideal. If eggs

are consumed, they are nutritionally better on the softer side; so, that the protein does not get

denatured and contrary to popular warnings on cholesterol issues, should be consumed with

the yolk to maintain a higher net nitrogen utilization. Oatmeal although it is often touted as

a healthy food may not be the best choice for certain people. Even if it is labeled gluten free,

oatmeal does contain a compound known as avenin, a glutinous protein very similar to the

gliadin in wheat. A small percentage of people will react with sensitivity and or an allergy.

Sprouted buckwheat or sprouted quinoa are incredibly nourishing as porridge or as oat

alternatives with higher protein to carbohydrate ratios and enhanced digestibility due to the

germination process. With a tablespoon of coconut oil for healthy fat, a splash of homemade

almond milk, a dash of cinnamon and a tablespoon of sprouted chia powder for additional

fibre and omega-3, this is a powerful breakfast.

One of the most common breakfast choices is cereal. Most cereals are grain based and

laden with sugar. There are healthier alternatives however beginning to appear like sprouted

superfood breakfast cereals containing goji berries, golden berries, acai, maqui, coconut,

sprouted chia, sprouted flax, sprouted quinoa and other more nutritious ingredients. These

cereals are satisfying and nourishing, high fibre, high protein, omega-3 rich with just enough

sweetness provided from super fruits. Add a cup of homemade almond milk and a teaspoon

of yacon syrup if you prefer a slightly sweeter taste and fuel yourself with the very best

superfood breakfast for optimal blood sugar balance, mood, performance, stamina and

focus.3 Renita Rietz is a health and nutrition writer. E-mail: [email protected]

SUPERFOOD PORRIDGEThis is a comforting morning

breakfast loaded with great

superfoods. Add cacao powder for a

chocolate version or spices such as

cinnamon, nutmeg and cardamom.

Almond milk can be replaced with

hemp milk or homemade cashew milk.

Ingredients

1 cup of almond milk

¼ cup of Organic Traditions

Ultimate Sprouted Superfood Cereal

2 tsp. of Organic Traditions

Raw Coconut oil

A dash of cinnamon

Variation

1 tbsp. of Organic Traditions Cacao

powder

Preparation

Gently warm the almond milk to

the desired temperature. Do not bring

the almond milk to a boil. Mix in the

cereal and coconut oil. Serve with a

dash of cinnamon to taste. Enjoy.

BEST BREAKFASTS

Begin Your Day With Nature’s

Healthiest Superfoods

Documents

Healthy Directions Western Canada Oct/Nov 2013