There is something so special about a Canadian summer. With a precious 12 weeks of warm weather, we jam pack fun, sun and BBQs into a limited window of seasonal opportunity. With so much emphasis on routine and schedules dur-ing the rest of the year, the summer is an occasion to connect with the inner child and reconnect with old friends. It is just common sense to us Canadians that the summer is inherently good for us. Camping, canoeing, vitamin D - these are be-coming part of our cultural understanding of the benefits of the summer months. Even modern science echoes our intuitive sentiment. Recent research is now showing that children who spend 2-3 hours outdoors each day, markedly reduce their risk of developing myopia (nearsightedness). While there is no word on the possible benefits to the eyesight of adults, we do know that spending time out-doors (moving about rather than sipping cocktails) has been shown to reduce cortisol levels, decrease cholesterol, improve mood and reduce your risk for diabetes and heart disease. If we add to this difficult regimen some healthy summer salads and careful sun protection, we are likely to benefit from the addi-tion of vitamin D and the plentitude of nutrients available from local farmers. In his research, Stewart Brown of the Institute of Play, noted a commonality be-tween Nobel Laureates, innovative entrepreneurs, successful artists & performers and well-adjusted children; they play enthusiastically throughout their lives. So get outside, pack a picnic and throw yourself into the reckless abandon of sum-mer, you owe it to your eyesight and your cholesterol levels.

E-HEALTH MAGAZINE VOL.2, ISSUE 2 I SUMMER 2009

In This Issue:

1 Sizzilin’s Summer Fun?

2 Vitaminwater, Shame on you

4 Hypnobirthing - Coming Soon

5 Balancing Act: Why More and More Men Love Yoga

6 Calendar of Events

7 Noble Warrior Fitness Camp

8 Pilates: No Pain, Big Gain

8 IHI Summer Reading List

9 Conventional Wisdom

10 Food for Life: Recipes

11 Where Does Massage Fit into Your Life?

12 Final Thoughts, Updates & Happenings

Sizzilin’ Summer Fun

Summer

Vitaminwater, Shame on youBriana Southward, thenakedlabel.com

Let’s face it, most of us like to reward ourselves with a treat once in a while. This may be a homemade choco-late chip cookie, a piece of pie, a few potato chips, soda, or maybe a handful of french fries. I don’t have a problem with the occasional (key word being occa-sional) treat of something that really brings a smile to my face. The trick however, is in understanding what goes in the treat pile and what belongs in the “good for me” pile. Unfortunately, companies work very diligently to blur the line between what is and isn’t healthy and they try to convince us that their product belongs in the “good for me” pile. Vitaminwater is a classic example of this line blurring. The company claims it is healthy. They would like us to think it should be part of our daily rou-tine to improve health because it contains vitamins. The facts show otherwise. Let’s undress this colourful product to see what it looks like naked. Below I have compared Vitaminwater, Coca-cola, and Water.

Vitaminwater claims that we should drink their product every day to help ensure we get our daily vitamins. Here is what they say on their website about one of their products:“In today’s multi-tasking world, it’s not easy getting all of the vitamins and nutrients your body needs. That’s why we created this product. Vitaminwater 10 multi-v is packed with vitamins a to zinc … and it’s naturally sweetened … and it’s great tasting. We like to think of it as the jack-of-all nutrients. And the best part is that it’s only 10 calories per serving…” 

As I read this, the two things that jumped out at me as marketing mumbo-jumbo were “naturally sweetened” and “jack-of-all nutrients”. I decided to look further into what the company had to say about these claims. Here is what I found: 

COMPANY CLAIM about being the “jack-of-all nutrients”: “It’s also packed with the vitamins and nutrients you need throughout the day. It is specially formulated with 11 essential vitamins and minerals, from vitamin a to zinc, to provide the body with nutrients needed to re-main healthy and active.”

UNDRESSING THE CLAIM: There is a lot of debate about how many vitamins we need to consume and whether or not we get enough from the food we eat. I won’t open up this can of worms today, but assuming we do need to take daily vitamins, let’s look at how many you really get in a bottle of Vi-taminwater. For this comparison I used the Vitaminwater sold in Canada because it lists actual amounts instead of the percentages found on the USA bottles. Here is what I found when I compared some of the vitamins in Vita-minwater (which aren’t many) to the amounts offered in the daily serving of a high quality supplement. 

To put things in perspective. If you wanted to get the same amount of B6 that is offered in the daily amount of the Douglas Laboratories supplement, you would need to drink 200 bottles of Vitaminwater per day. This would equate to 6,500 grams of sugar!!! I think I’ll stick to the supplements. 

COMPANY CLAIM about their main “natural sweetener”, crystalline fructose: “Crystalline fructose is a pure, natu-ral sweetener. It is the same as the sugar that’s found in many fruits, vegetables and honey, only in a crystallized form.”UNDRESSING THE CLAIM: In the USA, Vitaminwater is sweetened with crystalline fructose (as mentioned in the claim above). Although they make it sound healthy in their claim, the truth is that it is actually an “unnatural” and highly processed prod-uct made from fructose-enriched corn syrup, not fruit. In

E-HEALTH MAGAZINE VOL.2, ISSUE 2 I SUMMER 2009

Canada, Vitaminwater is sweetened with cane sugar. Both are considered sugar and consuming too much of either overloads our system and our body turns the ex-cess into fat. Yes folks, this eventually leads to weight gain, but more importantly it can also put you at risk for a number of serious diseases. Here’s a quick sugar overview showing a key difference between crystalline fructose (used in the USA product) and cane sugar (used in Canada). It’s a bit ‘sciency’ but try to bear with me. Cane sugar contains 50% fructose and 50% glucose (same as the sugar found in your bak-ing cupboard). Crystalline fructose on the other hand contains almost 100% fructose. Now I know I am throw-ing a lot of percentages at you and you are probably wondering what this all means? Well, glucose and fruc-tose are processed differently by the body. Glucose goes into the blood stream, insulin jumps in to lend a helping hand and the glucose is turned into energy for the body. Fructose on the other hand can only be proc-essed by the liver and requires the body to work much harder before turning it into energy. Although having too much of either glucose or fructose leads to the body creating fat, studies show that consuming too much fruc-tose is harder on our systems than consuming excess glucose. This is one of the main reasons crystalline fruc-tose is considered worse for us than traditional sugar. With the above being said, it is important to note that this information does not mean fructose should be black-listed. After all, many fruits and vegetables contain fruc-tose and we know that we need both to live a healthy lifestyle. The trick is quantity, quantity, quantity. Consum-ing too much of either glucose and especially fructose, is hard on our system and leads to poor health. Drinking Vitaminwater too often will result in the consumption of too much sugar (aka fructose and/or glucose).  

CONCLUSIONIn conclusion, Vitaminwater should be placed in the treat category along with soda, cookies and french fries. It is a sugar filled drink with very small quantities of very few vitamins. It should not be part of a daily routine to boost health because in fact, it does just the opposite. The good news is that water is cheap and Vitaminwater is expensive. Not only will drinking water be healthier for us, it will also put money back in our pocket. Cheers to being healthy and saving money!

Briana Southward is the creator and writer for thenakedlabel.com, a blog that undresses the food we eat. It focuses on stripping off misleading messages to help you make healthy decisions. Visit the site to see what’s naked this week, learn about great substitute products, and get delicious recipe ideas.

Can we detect the markers of aging?Preventative medicine is defined in its essence as a pro-active approach to disease determenents and healthy aging. Most of the time, this level of intervention is achieved through a careful history-taking and subsequent physical exam. As technology and science develop superior methods of surveillance and diagnostic imaging, more and more people are asking about the role of blood tests and genetic markers in the predictive science of healthy aging and disease prevention.

Depending on your family history, your physician or naturo-pathic doctor may select specific markers to monitor your risk of developing certain conditions. Some of more common tests are cited above.

IHI offers full laboratory testing to keep our patients on the cutting edge of new medical breakthroughs and important biochemical markers of disease surveillance.

IHI Welcomes Nutritionist and Yoga Therapist Kaitlyn Baptist

IHI’s team is continuing to grow. It is with great pleasure that we welcome Kaitlyn Baptist to our Integrative family. Kaitlyn is a Registered Holistic Nutritionist and Yoga Instructor. We are delighted to add Kaitlyn’s talented balance of downward dogs and nutritional know-how to our expanding team. Kait-lyn will be seeing clients for nutritional consultations and/or private yoga instruction. Connecting with your body is as much about addressing symptoms as it is selecting proper nutrition and learning the impact of mindful movement. Yoga and nutrition offer a beautiful blend of both of these founda-tional elements of health. To book an appointment with Kaitlyn or for more informa-tion, please call our recep-tion, 416 260 6038.

IHI is very pleased to be welcoming Sarah Kapour to our increasingly diverse team. Sarah will be teaching Hypnobirthing classes twice per week to expec-tant parents. Hypnobirthing classes will be taught according to the Mongan Method. The Mongan Method is as much a philosophy as it is a technique for achieving a satisfying, relaxing and stress-free birth. This amazing program teaches you, along with your birth compan-ion, the art and joy of experiencing birth in a more comfortable manner. You will learn how to call upon your body's own natural relaxants and thus lessen or even eliminate discomfort and the need for medication. When a woman is properly prepared for childbirth and when mind and body are in harmony, the natural design func-tions beautifully.

You'll be fascinated as you view HypnoBirthing®  films showing labouring mothers awake, alert and in good humour as they experience the kind of gentle birth that you, too, can know when you are free of the fear that causes pain and tension. Through simple self-hypnosis, special breathing and visualiza-tion, you learn to release prior programming about birth, trust your body and work with it.

I teach this course because I took it myself and it worked! The information and training was invaluable for the smooth and gentle birth of my son and it's my gratitude for the experience that has me want to pay it forward. I'm happy to answer any questions you may have about the course and to share my ex-perience. For more information, please go to www.hypnobirthingclass.com ~ Sarah Kapour

The next round of Hypnobirthing classes will begin on the week of August 17th and will run for 6 weeks. Classes are available on either Tuesday or Fri-day evenings from 7-9:30pm. For more information or to sign up for a class, please contact IHI, 416 260 6038

E-HEALTH MAGAZINE VOL.2, ISSUE 2 I SUMMER 2009

Hypnobirthing Classes Starting at IHI

Changes to IHI Classes Beginning August 17thBeginning the week of August 17th, all IHI classes (including yoga, pre-natal/post-natal yoga, Pi-lates, Guided Imagery, Post-natal Fitness and Hypnobirthing, etc) will be running as pre-registered 6-week sessions. If you have outstanding passes for yoga/pilates, now would be a great time to join us for a summer class. Give us a call to book a spot in any of the exciting classes we will be offering late in the summer and into the fall. IHI 416 260 6038

Balancing Act: Why More & More Men LOVE YogaBy: Kaitlyn BaptistSomewhere along its journey from East to West, Yoga shifted from a pre-dominantly male practice to a mainly female one. Sure enough, the first thing many men notice on enter-ing a yoga studio in North America is that they're in foreign territory. But, more men take yoga than you think and those who do, realize that it has a lot to offer them, both physi-cally and mentally. I can’t help but feel that the stereotypes men are given in today’s society only make it harder for them to begin initially. Once they cross the threshold, there are often no regrets.

I recently attended a weekend workshop with John Friend, Founder of Anusara Yoga. He asked the room of 200+ yogis’ “Why did you start doing yoga?” The responses varied from ‘a shoulder injury’, ‘stress at work’, ‘my girlfriend dragged me’, ‘knee pain’, ‘weight loss’ and so on. Whatever their

unique reason was, all of them came to their mats for one common goal: freedom from pain. So, what hap-pens when your shoulder heals? When the weight melts away? Is that it? Anyone you ask will positively tell you that once you experience the joy of a regular Yoga practice you will be hooked! Flexibility, strength and stamina are only the physical benefits of Yoga. Mental calmness, greater awareness of your innate goodness and being a part of a community are also all part of the package.

Yoga is all about relationships. Rela-tionships between the movement of the body and the breath, the mus-cles and the bones, mind and body, yourself and your community. It gives men permission to stop, breath and listen to their inner voice. After traveling around central America and visiting different Yoga Communi-ties I have seen surfers in Costa Rica practice daily to improve their bal-ance and breath control; profes-sional athletes incorporating yoga into their vigorous training routines;

corporate tycoons finding their way into hot studios to de-stress after a long work day. Yoga helps bring the body back into balance, into its natural alignment. With its full spec-trum of poses, Yoga can teach someone where imbalances and physical weaknesses are and help strengthen the body.

Whether you’re an athlete, a bay street guy or just simply curious, roll out your mats! The many benefits of yoga are within reach and you don’t have to wear spandex to welcome them into your life. Find balance, strength and flexibility you never knew you had, hey you might even make some new friends.

Where to begin?

Find a studio near you and check out their schedule. If Studio’s seem intimidating, check out your local gym or one of our small, non-intimidating classes at IHI. Don’t get discouraged! You’re not the only newbie in there. Many men have an aggressive nature and their bodies are simply wired to compete. Sud-denly you enter yoga class. No judgment, no competition, no con-tact. Just you and your mat. Don’t compare yourself! Leave your Ego at the door and just let go. Often the first inclination is to give up. Staying with it will not only be good for your body, but also for balancing the mind and emotions.

Rise to the challenge! When we come up against obstacles we are faced with what we see as our weaknesses. By doing so, we begin to understand more fully who we are. We begin to develop a deeper sense of compassion and accep-tance. ~ On and off our mats.

Kaitlyn Baptist is a registered yoga in-structor and holistic nutritionist. She practices both holistic nutrition and yoga therapy at the Integrative Health Insti-tute. If you are interested in starting your yoga career with a private yoga class, please give our reception a call.

E-HEALTH MAGAZINE VOL.2, ISSUE 2 I SUMMER 2009

Raw Food WorkshopJuly 25th I 1:00-3:00pPresented by Meghan Henesey Cook and Chef extraordinaire!$65 per person, includes tasting and recipes.

LEARN about juicers and how and what to juice for optimal health.

LEARN about blending and the digestive benefits.

LEARN the foundation of sprout-ing.

LEARN why it is so important to incorporate these simple tech-niques into your daily routine.

There are few types of food preparation that are as whole-some for the body as raw (whole) foods. Food is your best medicine and your best ally as you age.

Raw Living with Vibrant Foods, Juicing & Blending

Monday Tuesday Wednesday Thursday Friday Saturday

Guided Imagery6:30-7:30p

Hatha Yoga7:30-8:30pCall to reserve your spot

Drop-in yoga continues until August 17th. Pre-registration yoga begins August 17th

Post-natalYoga2:30-3:30p

Pilates6:30-7:30pUntil August 11th, 6:00-7:00p beginning August 18th

Hypno- birthing

Class7:05-9:35pPre-registration required.

New MommyFitness2:00-4:00p

Pre-natal Yoga6:00-7:00p

Hatha Yoga7:30-8:30pDrop-in yoga continues until August 17th. Pre-registration yoga begins August 17th

Infant MassageClass10:30-11:30aNext 6-week session begins August 20th

Post-natal Yoga2:30-3:30p

Hypno-birthing

Class7:05-9:35pPre-registration required.

Special Note: Hypnobirthing classes are available on either Tuesday or Friday nights. You do not need to come to both classes

Hatha Yoga9:30-10:30aCall to reserve your spotNext 6-week session begins August 22nd

Pre-natal Yoga11:00-12:00a

Monday Tuesday Wednesday Thursday Friday Saturday

IHI Running Group I August 3rd, 5:30-7p

IHI Running Group I September 7th, 5:30-7p

Raw Food Workshop I July 25th 1-3 pPresented by Meghan Henesey Cook and Chef extraordinaire!$65 per person, includes tasting and recipes.

Future Sessions:Sprouting, Spreads and Sal-ads Saturday I August 22nd, 1-3p

Dehydrated Crackers and Breads I Saturday September 26th, 1-3p

Special Note: Hatha Yoga and Pilates will continue to be “drop-in classes” (you still need to reserve a spot each week) until the week of August 17th. All classes after August 17th will require pre-registration for 6-week sessions.

E-HEALTH MAGAZINE VOL.2, ISSUE 2 I SUMMER 2009

Introductory SeminarSaturday July 18th1-3pmIntegrative Health Institute

46 Sherbourne St 2nd Floor

(King and Sherbourne)

416-260-6038

Call to reserve your spot!

The Body Noble Warrior Fitness Camp and Warrior Goddess Camp are retreats designed to overhaul the Mind, Body, and Soul. Located in a stunning vista in the hills of Sedona, Arizona, the Body Noble Vortex Retreat is not to be missed. Celeb-rity wellness guru Derek Duke Noble takes you on a transformative journey that will change how you live your life.

Warrior Fitness camps are designed around the whole person and are continually tailored for the individual as the programs progress. Come alone, with a best friend, or design a corporate wellness retreat with colleagues.

Warrior Fit leaves you with real tools that are practically useful upon your return home. Programming features include: dry land and aquatic fitness, weight loss programs, sacred healing and sweat lodges, energy medicine, nutrition, gentle yoga, and relaxation.

Whether you’re stressed, need to lose weight, have feelings of anxiety, or are overcoming an illness, the Body Noble Vortex Retreat is a step toward a conscious healthy lifestyle. The program allows you to rediscover health and happiness in a safe, compassionate, and judgement free environment. You will learn the keys to achieve balance, promote healing, and under-stand preventative health measures that will transform your life.

Stop coping with life, and begin living it with the Noble Warrior Fitness Camp. I did it, and it has transformed my life.

Please join me at The Integrative Health Institute on Saturday July 18th where I will give a short presentation on the Warrior Camp and Noble Fit lifestyle.

Blessings!

Tony Bucci, Noble Warrior

www.bodynoble.com/retreat.html

NOBLE WARRIORFitness Camp

Pilates – No pain, Big gainBy Gregory Hall MD

I am regularly asked why I am such a big fan of Pilates. Pilates was founded on the idea that people need to combat modern stresses through physical fitness and has been described as 'the first requisite of happiness which would also bring mental and spiritual health’. How could you not be a fan of that! Pilates founder, Joseph Pilates, saw that people living inside their own physical pain lacked energy and vitality and that it robbed them of en-joying their lives to the fullest. His observation lead to the development of a system that has been used extensively by dancers and athletes since the 1900’s to rehabilitate and prevent injuries as well as to improve overall fitness and health.

Pilates focuses on the core postural muscles, which help to keep the body balanced and which are essential to pro-viding support for the skeleton. In particular, Pilates’ ex-ercises teach awareness of breath and alignment of the skeletal system, and aim to strengthen the deep support-ing muscles.

Like many, I have grown up with numerous life and sports induced injuries and instabilities. As a result I have stud-ied and attempted, what seems like every type of exercise regime, in an attempt to avail my aches and pains. When I finally came upon Pilates, I was amazed that it was truly capable of making a difference. The combination of fo-cusing the mind for technical precision while simultane-ously working underused muscles always leaves me feel-ing much more alert, stable, balanced and pain free.

It constantly astounds me how many people I have seen with similar back, hip, and knee discomfort that is com-monly due to small muscle weaknesses and instabilities. They cannot understand that despite sufficient exercise they are still challenged by physical complaints. The prob-lem lies in that most exercises overemphasize the building of the large muscle groups and do not target the smaller core muscles that support the skeleton and keep every-thing moving in harmony. This leads to chronic lifelong problems.

I truly believe that there is not a person who would not benefit from practicing Pilates. While gentle in its ap-proach, the exercises are challenging to both beginners and seasoned athletes alike. So try something new and add some spice to your workout routine, you may just find you have discovered the missing elements to taking your mind, body and spirit to the next level.

Pilates is offered every Tuesday evening from 6:30-7:30 until August 17th and from 6:00-7:00p beginning August 18th at the Integrative Health Institute. Call to reserve your mat.

IHI - Summer Reading ListKaitlyn Baptist - Three Cups of Tea I Greg Mortenson One man’s journey to change the world, one child at a time.Gregory Hall - Shantaram I Gregory David Roberst This huge novel has the world of human experience in its reach. Based on the life of the author, it is an epic tale about how people change and the purpose of their lives.

Erin Wiley - The Red Tent I Anita Diamant This is the Biblical story of Dinah, but the events are not what the book is about. The story captures pain, loss, healing, love and its stages, giving birth, searching for identity, and the importance of memory and history.

Mehran Tabrizi - Zen & the Art of Motorcycle Maintenance I Rob-ert M Pirsig. A classic and unforgettable narration of a summer motorcycle trip across America's Northwest, undertaken by a father and his young son.

Mark Linder - The Brain that Changes Itself I Norman Doidge The brain can change itself, even into old age. This book chronicles this phenomena is a facinating and moving narrative.

Meghan Walker - Outliers I Malcolm Gladwell A captivating ac-count of the true mechanisms of success by the author that wrote Blink and the Tipping Point.

Yvette Marcek - Swift as Desire I Laura Esquivel Instead of enter-ing the world crying like other babies, Júbilo was born with a smile on his face. He had a gift for hearing what was in peo-ple's hearts. A beautiful story and a quick read for an afternoon on the dock.

Robin Dickie - A New Earth I Eckhart Tolle An honest look at the current state of humanity: Tolle implores us to see and accept that this state, which is based on an erroneous identification with the egoic mind, is one of dangerous insanity.

Kashri Bhookmohan - Rich Dad, Poor Dad I Robert Kiyosaki A simple and effective overview of our common money manage-ment mistakes. written in a language that easy to understand. Highly recommended (This was mentioned by at least 4 mem-bers of our team.)

Katie Rancier - Time Traveller’s Wife I Audrey Niffenneger A modern classic for story lovers. What do you do when you meet the love of your life when you're six years old? And he's 36, but he's really only eight years older than you are? If you're Clare Abshire, you wait for each of his visits throughout the years until you meet him in real time.

Alysha Boles - Prodigal Summer I Barbara Kingsolver

Great for country-born city folk  or urban nature-lovers.  So descrip-tively rich, you feel you are there.  And you miss the characters when the story is over - a telltale sign of a good book!

Conventional WisdomDr. Mark Linder MD

Back at the end of 2007, the British Medical Journal pub-lished a fantastic little article entitled Medical Myths (Vreeman and Carroll BMJ  2007;335:1288-1289 (22 December). In it, they set about looking into some famous conventional wisdom that pervades popular and medical culture. And their results were surprising. Here’s a summary of few of their find-ings; the full article may be found on-line at http://www.bmj.com/cgi/content/full/335/7633/1288:

Myth: Shaving hair causes it to grow back faster, darker or coarser

Turns out, there’s been a multitude of studies looking at this, and consistently showing that shaving has no effect on any of those factors. After all, when you’re shaving, you’re actually removing the dead part of the hair, not affecting the living root beneath the skin. Hair probably seems coarser after being shaved because the end has not yet tapered or been exposed and softened by the outside world.

Myth: Eating turkey makes people drowsy

Turkey has tryptophan, and tryptophan has been shown to be associated with the sleep and mood centres of the brain. So turkey must makes you sleepy, right? Well, there’s a few points to make here. Firstly, the scientific literature does not have too much convincing evidence supporting tryptophan’s ability to help normal, healthy individuals sleepy at all. Secondly, the amount in turkey (which, incidentally, is about the same as the equivalent weight of chicken and minced beef) is about 350mg per 115g of meat, considerably less than in the tested amounts for sleep. Finally, trypto-phan, to be properly absorbed, needs to be taken on an empty stomach to be absorbed effectively—so eating it with food probably decreases how much gets inside you in the first place. The drowsiness after turkey is most likely to do with the massive meal you ate along with it, as well as the wine.

Myth: People should drink at least eight glasses of water a day

Actually, there’s no evidence for this anywhere at all, despite there being numerous recommendations for it all over the popular press. In fact, drinking too much water can be quite unhealthy, leading to problems with sodium levels which can make you very sick indeed. A professor and kidney specialist from Dartmouth Medical School had a look at the issue in 2002, and published an article in the American Journal of Physiology11. In an article in the Dartmouth News, he was quoted as saying that he found it “difficult to believe that evolution left us with a chronic water deficit that needs to be com-pensated by forcing a high fluid intake."2

Now, having quoted all this, it must be said that water itself is good stuff, and the best thing to drink when you’re thirsty. Fur-thermore, when living in hot climates or exercising, your need for water certainly goes up considerably. But forcing too much water into you when you’re not thirsty as per this popular myth should be avoided.

Dr. Linder is IHI’s medical doctor. In addition to his conventional wisdom he is also a passionate sports enthusiast and stage actor. Who knew? Dr Linder’s services are covered by OHIP and are available to all IHI clients and their families.

E-HEALTH MAGAZINE VOL.2, ISSUE 2 I SUMMER 2009

1 Am J Physiol Regul Integr Comp Physiol (August 8, 2002). doi:10.1152/ajpregu.00365.2002

2 http://www.dartmouth.edu/~news/releases/2002/aug/080802.html

Food for Life - Sizzlin’ Summer Food Ideas

Hummus with roasted Jalapano

1 can chickpeas/garbanzo beans2 tablespoons tahini (sesame butter)2 tablespoons plain yogurt2 garlic cloves2 tablespoons olive oillemon juice (half a lemon)1 jalapeno pepper (fresh) or 2 for hot hummussalt and pepper to taste

Split the jalapeno down the middle and discard the seeds unless you want to make HOT hummus. Wash your fingers and hands well after handling the hot peppers and keep them away from lips/eyes for the remainder of the day (or use rubber gloves). Roast (optional) the jalapeno on your gas grill or burner. To roast, place peppers on the grill at 350F for 4-5 minutes per side. (Or peppers may be used as-is).Combine all the ingredients in a food processor or blender and blend for a couple minutes until smooth. One jalapeno makes a mild hummus dip, go for two if you like it somewhat hot. This Hummus is easy to make, costs very little, and is so much better than store-bought. Stores well in refrigerator. Recipe can be doubled.

Gluten-Free Pie Crust - because we all deserve a little indulgence

1 cup butter 1-3/4 cup sugar 4 eggs 1-3/4 cups rice flour 1/2 cup sweet rice flour (from the Asian market) 1 teaspoon Xanthan Gum 1-1/2 teaspoons GF baking powder 1/4 teaspoon salt 1 teaspoon GF vanilla

Cream together margarine, eggs and sugar. Add remain-ing dry ingredients. Mix well, and spread about 1/4 inch deep on bottom and sides of your pie pan. A deep dish pie pan is best, because this crust takes a little more room than the regular kinds of pie crusts. You will get at least 2 large 1-crust pies out of this. Fill shell immediately with pumpkin pie filling mixture, and bake according to the directions in the pumpkin pie filling recipe you're using.

Since we are frequently asked, here is a list of gluten-free flours to try in some of your favorite fam-ily recipes

Special note: a small amount of xanthum gum is commonly used to help hold everything together. The amount of xan-thum will vary depending on the flour, usually 1 tsp for every cup of flour.

• White Rice Flour• Brown Rice Flour (This one can be a bit gritty)• Potato Flour• Millet Flour• Sweet Rice Flour• Coconut Flour• Quinoa Flour• Corn Starch• Tapioca Starch• Flax Meal (love this ingredient in spice cakes, cookies,

etc. It adds a nutty flavour)• Corn Flour• Buckwheat Flour (FYI this one has a strong flavour)

8 glasses of water with a twistWe know that water is hard for some people to swallow, but there is nothing better for quenching summer thirst. Try adding some of the following ingredients to your water pitcher for a twist on your classic H20.

The point here is to avoid products like Crystal light or Kool-Aid (loaded with artificial sugars and sugar respec-tively)

Water Pitcher Suggestions:•Lemon or lime slices•Fresh garden mint•Natural cranberry juice•Raspberries•1/2 grapefruit (squeezed) - very refreshing•1/2 cup of organic Ceres juice•Cucumber & Strawberries•Lemon and Begonias (yes you can eat Begonias)

Now, how pretty would that look on your summer spread!!

Did you know that cherries, grown right here in Ontario, con-tain fibre, vitamin C and a class of anti-oxidants known as an-thocyanins. Anthocyanins are responsible for giving cherries their dark colour and also act as anti-inflammatories in the body. Recent studies have now suggested that cherries may also play a role in reducing your LDL (bad) cholesterol.

Did You Know?

our skin. I often tell people that a massage is what you can do for yourself and your body, just as we do for other parts of our body; like a haircut, or having your teeth cleaned. Massage is a fantastic maintenance prac-tice, not only for your musculoskeletal system, but it is so amazing because massage also affects your nervous sys-tem, your mind and your spirit. Have you ever seen the difference in a person before a massage and then after? They will have a noticeable change in their state of be-ing. They will stand a bit taller and they will have this undeniable desire to keep smiling. There is a glow in their movement, and that’s because they can feel their body. And for some, this feeling is very profound. This may sound strange, but in our fast paced world, depend-ing on your lifestyle, we can go day by day without en-gaging our bodies. Feeling connected to your body is vital.

Treatments can be 30, 45, 60, 75 (my personal favour-ite!) or 90 minutes, depending on each individual’s needs. Having a one hour full body massage is like a one hour vacation. We can sometimes forget that it is okay to relax and take a break, even during the work week, to do nothing. And what a better way to do noth-ing than having your muscles massaged and relieved of their daily 16-18 hour duty. Massage not only relaxes, but it rejuvenates, so you feel better and function with increased functionality. Massage Therapy is meditation for the body. In a massage you are conscious and awake, having your senses vitalized and soothed.

In our complex age with advancing technology and speed, I am grateful that simplicity can still exist, and thankfully Massage Therapy exists and is recognized as a valuable part of our healthcare system. If for no other reason ... it feels really really good. There are enough complicated pieces to our lives, and massage does not have to be one of them. So the next time someone asks me, why they need massage, I will simply answer, “Why wouldn’t you want to do something that feels good?” And IS GOOD!

Yvette Marcek, RMT

Where Does Massage Fit into Your LifeBy: Yvette Marcek RMT

After many years of working as an RMT, it never ceases to amaze me how often I see new clients who are expe-riencing massage for the first time. And often, I am still asked the same question, “Why do I need massage ther-apy?” There are those who simply say, “I don’t need massage.” I find it exciting and wonderful that there are still so many people who have yet to discover and expe-rience massage. This leads me to ask, “Is massage a part of your life?”

Massage has been through many changes throughout the centuries; from its roots in medicine being performed by doctors with special herbs and ointments to heal vari-ous ailments, to being affiliated with sexuality, luxury, and something only for the wealthy. Needless to say, there remains some mystery and misconceptions about massage. As the circle of life continues and history re-peats itself, massage too has come full circle. Once again it is viewed as a respectable therapy. And it has various roles, not only addressing musculoskeletal issues, but many other concerns dealing with the nervous system, all problems associated with stress, and so much more. A session can consist of a specific and focussed treatment, or it can simply be for general well-being and preventa-tive maintenance.

Perhaps what needs to change in our mindsets is the idea of “needing” a massage versus our ‘needs.’ The body is fascinating; adapting and mending itself constantly under

E-HEALTH MAGAZINE VOL.2, ISSUE 2 I SUMMER 2009

Infant MassageHave you considered learning infant massage for you and your new baby? IHI will be offering a NEW infant massage course beginning on the week of August 17th. The classes will run for 6-weeks and will be taught by RMT Yvette Mar-cek and Doula, Kara Lister. Classes will include lessons on proper technique, discussions of hot parenting topics and bonding time for new parents. Spaces a going quickly - call for more information.

Raw Living & Vibrant Foods: An introduction to juicing and blend-ing I Saturday July 25th, 1-3pIntegrating a new lifestyle choice can be chal-lenging because of our existing patterns, hab-its and routines. Understanding the basics to a change in lifestyle is the first step towards this integration. Like all new undertakings, there is always a period of adjustment and transition. The primary goal of this workshop is to raise your personal bar of health and wellness by incorporating a new approach to food.

Living foods are rich in flavor, texture, variety and nourishment. Packed with vital compo-nents for optimal functioning, these foods heal and energize. While embarking on this jour-ney of light and life, it is important to under-stand and learn the premise, foundation and basic techniques of the Living Food lifestyle, of which, sprouting, juicing and blending are primary features.

This is where we will begin…LEARN about juicers and how and what to juice for optimal healthLEARN about blending and the digestive benefits LEARN the foundation of sproutingLEARN why it is so important to incorporate these simple techniques into your daily rou-tine.

Taste and see! Join us for Part 1 of a 3-part series on preparing raw foods. Presented by Meghan Henesey Raw Food Chef. Each semi-nar fee is $65 per person and includes reci-pes and tastings. Call ahead to reserve your place at the table.

Sprouting, Spreads and Salads I Saturday August 22nd, 1-3pTaste and see! Join us for Part 2 of a 3-part series on preparing raw foods. Learn how to grow and use sprouts in salads as well as make your own nutritious spreads. This popu-lar workshop is sure to be a hit.

Presented by Meghan Henesey Raw Food Chef. Each seminar fee is $65 per person and includes recipes and tastings. Call ahead to reserve your place at the table.

Futures Sessions:Dehydrated Crackers and Breads Saturday September 26th from 1-3pm

Running Group I 1st Monday of every Month, 5:30-7:30pJoin us on the first Monday of every month for an educational seminar and fun run. Each month a member of the IHI team will present a 30 min seminar on a health topic of interest to the running community. Upcoming talks will

include Yoga for Runners and dynamic stretch-ing workshops. The group is open to runners of all levels and we will divide and run ac-cording to everyone’s level of experience. Call ahead to reserve your spot or join us on www.meetup.com/The-Toronto-Running-Meetup-Group

Run for the Cure - IHI Team I Sunday October 4th 20091 in 9 Canadian women will be affected by breast cancer directly and ALL of us will be touched by its effects.

IHI is pleased to again be organizing a team for the CIBC Run for the Cure. We had 15 runners/walkers last year and had an amaz-ing time in the process. We will be organizing practice runs as well as a group event on the day of the run. Come meet new people and join us for a fabulous cause.

The Canadian Breast Cancer Foundation CIBC Run for the Cure is Canada's largest single day, volunteer-led fundraising event dedicated to raising funds for breast cancer research, education and awareness programs. Each

year, thousands of Canadians of all ages and from all walks of life unite to participate in the Run. Their reasons for participating vary, but they all have the same goal; to create a future without breast cancer.

Please help us meet our fundraising goals by supporting our team by running with us, or by making a small donation to our cause. IHI believes in a future without breast cancer.

IHI Welcomes Kaitlyn Baptist I Yoga Therapist and Holistic Nutri-tionistIHI’s team is continuing to grow. It is with great pleasure that we welcome Kaitlyn Bap-tist to our Integrative Team. Kaitlyn is a Regis-tered Holistic Nutritionist and Yoga Instructor. We are delighted to add Kaitlyn’s talented balance of downward dogs and nutritional know-how to our expanding team.

Kaitlyn will be seeing clients for nutritional consultations and/or private yoga instruction. Connecting with your body is as much about addressing symptoms as it is selecting proper nutrition and learning the impact of mindful movement. Yoga and nutrition offer a beauti-ful blend of both of these foundational ele-ments of health. To book an appointment with Kaitlyn or for more information, please call our reception, 416 260 6038.

Good Luck and Best Wishes to Katie RancierIt is with mixed emotions that we bid fare-well to IHI team member Katie Rancier. As most of you will know, Katie has been working with us for the last year as our receptionist. While we are all saddened at the thought of her depar-ture, we are delighted to report that Katie will be attending teacher’s college in the fall. Thank you Katie for the immeasurable amount of work and dedication you have provided over the past year. We will all miss you and wish you much success in your very very bright future.

Guided Imagery Classes I Mon-day Evenings Are you challenged by an over-active brain? Have you tried meditation, but just couldn’t find that quiet space in your mind? Guided imagery may be the solution for you. Begin-ning on the week of August 17th, we will be hosting weekly guided imagery sessions lead by our Doula, Kara Lister. Kara is extensively experienced at leading people through guided imagery/meditation as well as provid-ing techniques to calm busy urban brains. The 6-week session will run on Monday evenings from 6:30-7:30.

Infant Massage I Thursdays 10:30-11:30aI Have you considered learning infant mas-sage for you and your new baby? IHI will be offering a NEW infant massage course be-ginning on the week of August 17th. The classes will run for 6-weeks and will be taught by RMT Yvette Marcek and Doula, Kara Lister. Classes will include lessons on proper technique, discussions of hot parenting topics and bonding time for new parents. Spaces a going quickly - call for more information or to reserve a space.

Integrative Health Institute46 Sherbourne St, 2nd FloorT: 416 260 6038F: 416 260 9799www.integrativehealthinstitute.ca

Final thoughts, updates and happenings...E-HEALTH MAGAZINE VOL.2, ISSUE 2 I SUMMER 2009