fall newsletter 2009

Autumn leaf

We hope that you had a wonderful summer. The seasons are already beginning to change and we are all preparing for the return of a busy season at the clinic. Our fall newsletter contains some tips on how to brace for the upcoming cold and flu season, and some other great articles.

As you can see, we’ve recently changed the format of our newsletter. We welcome any feedback you may have, email us at info@bokhealingarts.com

In this issue, you will find:

CLINIC NEWS

NEW FALL WORKSHOPS

Lighten Up™ Group ($275 +gst for 8 sessions)
8-Week Medically-Supervised Group Weight Loss Program
– Focus on your health, not gimmicks or fad diets
– Learn how to lose weight & keep it off
– Stay motivated & on track with group support

Tuesdays Evenings (7:00-8:30 pm) with Jaty Tam, ND
Starting: Tuesday October 13, 2009
OR
Thursdays Afternoons (1:00-2:30 pm) with Jennifer Baer, ND
Starting: Thursday October 15, 2009

Space is limited to a maximum of 10 participants per group. Call early to reserve your spot and register today!

Nutritious & Delicious ($199 +gst for 5 sessions incl samples)
5-part Seminar Series on Healthy Eating
– Explore key concepts in healthy nurtrition
– Learn great recipes and cooking tips
– Fit healthy eating into your schedule
– Nutritious and Delicious samples and recipes at each session

Every Other Wednesday (6:30-8:00 pm) with Jennifer Baer, ND & trained chef
(Oct 14, Oct 28, Nov 11, Nov 25 and Dec 9)

Space is limited to a maximum of 10 participants per group. Call early to reserve your spot and register today!

You can also download the flyer to share with a friend or post at your workplace or community centre.

FREE LECTURES & “TEA PARTY WITH AN ND”

Free Lectures:
October is “Canada’s Healthy Workplace Month” and the theme for this year is “Healthy Mind, Healthy Body, Healthy Work.” Does your business, organization, or group have an interest in wellness and health promotion?

For a limited time, Dr. Jennifer Baer, ND and Dr. Jaty Tam, ND will be offering free 60 minute lectures. Early mornings, “Lunch & Learn”, and evening timeslots are available. Topics include Heart Health, Immune Health, Managing Health & Stress in the Workplace, or any other health-related topic. If requested, on-site free 15 minute one-on-one consultations can be arranged. Have an upcoming corporate event? We would be happy to participate for some added value. For a complete topic list or for more information, contact us at 416-783-1800 or info@bokhealingarts.com.

Tea Party with an ND:
For a more intimate and informal approach, gather 8-20 of your close family, friends or colleagues at someone’s home for a Tea Party. Shortly after your guests have arrived and gotten settled, a 30-60 minute talk can be provided about Naturopathic Medicine (or a more specific requested topic), and guests can ask questions or meet individually with an ND to learn more. To book your next Tea Party or for more information, contact us at 416-783-1800 or info@bokhealingarts.com.

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Immune Booster: Beating the Cold & Flu Season in the age of H1N1

Jennifer Baer, ND & Jaty Tam, ND

As summer turns to fall, the cold and flu season is upon us. This year the pandemic of H1N1 flu brings a heightened awareness to immune health. The symptoms of H1N1 and seasonal flu are similar – headache, chills and fever, loss of appetite, muscle aches and fatigue, runny nose, sneezing, watery eyes, cough and throat irritation. Nausea, vomiting and diarrhea may occur, and in more severe cases, or in people with chronic conditions, complications such as pneumonia may develop. If you are experiencing these symptoms, immediately contact your Naturopathic Doctor (ND), Medical Doctor (MD), or Telehealth Ontario at 1-866-797-0000. Do not leave your home until you have received advice. Go to your local Emergency Room only if you have severe symptoms. Naturopathic Doctors are trained in diagnoses and will refer you to another health care provider where appropriate. While cold and flu viruses don’t respond to antibiotics, a Naturopathic Doctor can help support your immune system to prevent and minimize severity and duration of infections, using a natural approach to health. There are also some simple things you can do at home:

An Ounce of Prevention
Book an appointment with your ND in late summer or early fall to strengthen your immune system before the cold and flu season hits, and before you or your kids return to the work/school environment which acts as an incubator for infectious bugs.

Hygiene for Health
Wash hands with warm water and soap for at least 20 seconds before and after eating or preparing food, when getting home from outside, and after using the bathroom, shaking hands with people, using gym equipment or someone’s phone or keyboard. Sneeze into the inner part of your arm or a tissue, to minimize the spread the germs. Maintain good oral hygiene (including proper tooth brushing, flossing, and regular visits to your dentist), as the oral cavity is a gateway to the upper and lower respiratory and digestive tracts. Extend hygiene to the kitchen with thorough cleaning of all fruits and vegetables and proper cooking of animal foods. Clean out your fridge weekly & get rid of moldy or expired items.

Immune Boost your Diet
Avoid immune-compromising foods such as: sugar, fried, fast and, processed foods. Instead, opt for immune-boosting foods like: garlic, onions, ginger (all fresh and raw), green plants (chlorella, barley grass, wheat grass, parsley, kale, spirulina, cabbage, dandelion greens, watercress, arugula, etc), dark berries and cherries (blueberries, cherries, pomegranate, acai), and small amounts of naturally fermented foods (organic saurkraut, organic plain yoghurt or kefir, miso). Choose warming foods like soups, stews and casseroles over cold salads.

Drink Up
It’s important to stay well hydrated, and to maintain moisture in your mucous membranes (i.e. nasal passages, throat) for them to be effective barriers to bacteria and viruses. The average adult requires 7-8 cups (250mL) of water a day.

Rest and De-stress
When you burn the candle at both ends or go through periods of high stress you are more susceptible to infection. Support your immune system with 7-9 hours of sleep per night, and talk to your ND about effective ways to manage stress.

Get Outside & Move
Aim for at least 30 minutes of physical activity per day. Try to be outdoors and get some fresh air and sunshine. More time indoors means less sun exposure, which decreases our Vitamin D stores. Plus, an artificially controlled environment with recycled air, or poor air circulation, increases our exposure to germs. So dress for the weather, get outside, and ask your ND about Vitamin D supplementation for immune health.

Naturopathic Therapies
Hydrotherapy treatments (the use of water, heat and cold), nutritional supplements, homeopathic remedies and herbs are all effective components of a cold and flu prevention plan. Ask your ND what’s right for you.

If you do start to feel sick, take action immediately. Take a day or two off work. Sleep more. Eat light, simple foods like soup and drink lots of fluids. If able, take a gentle walk outside to encourage circulation and sweat. Being sick is no fun, but once your body fights off an infection, your immune system “remembers it” and won’t succumb to the same virus again.

At Body of Knowledge Healing Arts, Naturopathic Doctors, Jennifer Baer & Jaty Tam, offer a Cold and Flu Prevention Visit. Their program has been proven to significantly decrease incidence of colds and flu, and to lessen the duration and severity of illnesses. Call now to book your appointment or to learn more: 416-783-1800. Dr. Baer and Dr. Tam are both available for speaking engagements on this and other health-related topics. Call today to book a lecture for your business, group or organization.

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Heart Smarts: Why NDs are uniquely suited to treat the epidemics of our time

Jaty Tam, ND and Jennifer Baer, ND

Do you know someone who has high cholesterol?
Do you know someone who is on medication for high blood pressure?
Do you know someone who has developed diabetes as an adult?

You probably answered yes to one or more of these questions. These conditions have become prevalent in Ontario, andheart fall under the umbrella of cardiovascular (cardio – heart, vascular – blood vessels) health. In fact, new cases of these cardiovascular conditions are occurring at such a high rate that they could be described as “epidemic”. You may think that an epidemic is an infectious disease ravaging a country (like Spanish flu, or Smallpox). However, “epidemic” applies to: any disease where new cases arise at a rate which greatly exceeds what is expected in a given time within a population.

The World Health Organization (WHO) predicted that by the year 2030, diabetes would affect 8.4% of the population in developed countries. By 2005, diabetes was already affecting 8.8% of Ontarians, exceeding the WHO’s predicted spread 25 years early. By definition then, diabetes in Ontario can be considered an epidemic. Additionally, 20% of Ontarians have high blood pressure and 40% of Canadian adults (10 million) have elevated blood cholesterol levels.

These cardiovascular conditions are associated with many health risks; the most severe of which are heart attack, stroke and death. Every 7 minutes a Canadian dies from heart disease or stroke(1), killing more Canadians than any other disease, at a cost of $22.2 billion annually(2).

There is good news! Cardiovascular conditions can be safely and effectively managed through dietary and lifestyle modification, stress management, and other supportive naturopathic therapies. Naturopathic Doctors excel in these areas of treatment and prevention.

A heart healthy diet favours fresh fruits, vegetables and whole grains over processed foods, refined sugars and red meat. Mixed dietary fibre and heart healthy fats yield excellent results.

Stress has a huge affect on your heart, causing blood pressure, blood sugar and cholesterol to rise, and can also negatively affect your immune system and digestion. With all the stresses of a modern North American lifestyle, stress management becomes an essential tool for managing cardiovascular conditions. Lifestyle choices like breath work, meditation or prayer, regular exercise and relaxation exercises help combat stress, lower cholesterol, and regulate blood pressure and blood sugar levels.

Diabetes, obesity and smoking are all associated with elevated blood pressure and cholesterol levels. Smoking is responsible for 14.5% of ALL cardiovascular deaths in Canada. As soon as someone quits smoking, the risk of heart disease and stroke begins to decrease. Within one year of quitting, the risk of death is cut in half. Additionally, even a 10% weight loss can stabilize blood pressure and blood sugar levels, and decrease your risk for cardiovascular disease.

There are a number of nutritional supplements and herbs which show benefit. While anyone can do a Google search or go with advice from the clerk at your local health food store, we highly encourage you to seek the advice of a registered Naturopathic Doctor (ND). ND’s are uniquely trained to recognize interactions these supplements or herbs may have with your current prescription medications or how they may affect any of your other health conditions. Most importantly, if you are on medication that lowers your blood pressure or blood sugar, and you also take a supplement that does the same, your blood pressure or blood sugar can drop to dangerously low levels. It is imperative to be monitored by a health professional.

Naturopathic Doctors are equipped with the medical expertise and knowledge to provide a thorough assessment of your cardiovascular health or risk and develop an individualized treatment plan to suit your unique needs. They are also able to spend more time with you to provide the support and counselling needed to make appropriate dietary and lifestyle changes.

The Naturopathic Doctors at Body of Knowledge Healing Arts, Dr. Jennifer Baer and Dr. Jaty Tam, are particularly interested in cardiovascular disease because they understand how effectively these conditions can be treated with Naturopathic interventions, which may also reduce or prevent reliance on prescription medications. They have acted on their passion by creating the Heart Smarts Program™, which focuses on the prevention and treatment of cardiovascular disease. Additionally, there are Weight Loss (Lighten Up™) and Smoking Cessation (Up in Smoke™) programs available. For more information about these and other programs offered, please call 416-783-1800 or visit the website’s programs section.

1. The Hearts and Stroke Foundation of Ontario
2. Statistics Canada

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Don’t like the gym?
No problem, work out at home!!

Kathleen Trotter

Everyone knows exercise is important. The problem is that many people can be intimidated by the thought of starting an exercise program or joining a gym. It can be scary and overwhelming to try to figure out how to use all the fancy equipment. Or it may be frustrating trying to make the time to get to the gym or fit exercise into an already busy schedule.

A home workout program can solve all these problems. Working out at home is easy, convenient, inexpensive and time efficient. Once you feel more comfortable working out at home you can always join a gym.

Below are four exercises you can do at home with no equipment and without a million other gym members watching you. Do all four exercises as a circuit. (A circuit means you do the four exercises in a row with no rest in-between.) After you have done the four exercise circuit, rest for 1minute and then repeat the circuit again.

BRIDGE and “MARCH”
bridge Lie on your back with your knees bent, feet flat on the ground and arms by your side. Take a deep breath in, and as you exhale, try to imagine pulling your belly button towards your spine and engaging your lower abdominal muscles (the feeling should be similar to sucking in your stomach when zipping up a tight pair of jeans). Inhale again, and as you exhale, lift your hips off the ground (You want to feel as though your butt muscles are making your hips lift and you want to continue to engage your lower abs). Hold your hips up, keep your pelvis stable and lift your right arm and left heel off the ground. Lower your right arm and left heel. Switch and lift your left arm and right heel. Lower your left arm and right heel. Lower your hips. Repeat 8-15 times.

MOVING PLANK
This exercise has 5 parts:
1. Front Plank
front plank Lie face down on a mat. Come up onto your forearms so that your elbows are directly under your shoulders. (Throughout the exercise, make sure your shoulders never come further forward than your elbows.) Engage your lower abs (that zipping-up-the-jeans-feeling) and come up onto your knees so your body makes a straight line from your knees to your elbows (don’t let your spine drop towards the floor or hunch or curl up towards the ceiling). Hold for 10-30 seconds.
2. Side Plank
side plankWithout dropping your hips down or resting you are going to turn onto your right side and do a side plank. Place your elbow directly under your shoulder. Throughout the exercise do not let your shoulder go past the elbow. Stack your knees on top of one another and hold your hips up off the ground. Try to think about the bottom side of your waist doing the work. Hold for 10-60 seconds.
3. Front Plank
Without letting your hips drop or allowing your body to rest in any way, turn back onto your front and repeat the front plank for 10-30 seconds.
4. Side Plank
Again, without resting, turn onto your left side and hold a side plank. Make sure you hold the left side plank for the same amount of time you held the right side plank.
5. Front Plank
Finally, without resting, do one last front plank for 10-30 seconds.

To make this entire exercise more challenging, come up onto your toes to hold both the front and side plank, making your whole body a long straight line like a plank.

THE BIRD DOG
bird dog Get onto all fours with your hands directly below your shoulders and your knees hip distance apart. If you are new to exercise perform this exercise on the floor. If you feel like you want to challenge your balance, perform this exercise on a stable bench for an added challenge. Place a water bottle or a pilates ball in the small of your back. Without letting the ball or water bottle fall off, straighten your right arm and left leg. Keep your pelvis level and engage your core abdominal muscles. Continue for 10 reps and then switch and repeat on the opposite side.

CLAM
clam Lie on your side with your legs stacked on top of each other and bent at a ninety degree angle. Keeping your feet together, open your top knee up towards the ceiling (imagine using your deep glute/butt muscles to do this). Keep your core abdominal muscles tight. Repeat for 15 reps and then repeat on the other side.

Kathleen is a guest writer for this issue of our newsletter. Kathleen Trotter is a fitness expert and personal trainer in Toronto, currently pursuing her Masters at the University of Toronto. She will be a regular contributor to our seasonal newsletter, and will make a guest appearance at one of our Lighten Up Group sessions this fall. If you have a fitness question for Kathleen, please email us at info@bokhealingarts.com and we will try to include it in our next newsletter! For more information on Kathleen’s credentials and services, please visit: http://kathleentrotter.com/about-me

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FALL RECIPES

Jennifer Baer, ND & Trained Chef

Quinoa Stuffed Squash (serves 6)
3 medium to large sized acorn squash (can use other winter squash like butternut)
2 cups cooked quinoa (see below for instructions)
1 small to medium yellow onion, diced
1 small red pepper diced
2 cloves garlic minced or pressed
2 Tbs olive oil (plus extra to brush squash with)
¼ cup raisins
1 cup chickpeas, cooked and drained
4 cups spinach, washed and dried
¼ cup pine nuts, gently toasted to golden brown (in fry pan or toaster oven at low-med heat)
½ cup fresh chopped parsley
½ cup fresh grated parmesan (optional)
S&P to taste

1. Preheat oven to 350 F.
2. Slice squash in half lengthwise and scoop out seeds.
3. Brush with olive oil & bake cut side down on parchment-lined cookie sheet for about 30 minutes, until soft & fork slides in easily.
4. While squash bake, prepare filling:
5. Pre-heat large skillet over med-high heat for 1-2 minutes, then add olive oil to pan.
6. Saute onions for a few minutes until soft and translucent, then add garlic and peppers, and continue to sauté for a few more minutes.
7. Add spinach and raisins, and continue to sauté until spinach is well wilted.
8. In a large bowl combine, quinoa, sautéed mixture, pine nuts, parsley, and half the parmesan if using. Mix well, and season generously with coarse ground sea salt and black pepper to taste.
9. Stuff the pre-baked squash generously with the mixture, and top with remaining parmesan if desired.
10. Bake in 350 F oven for 20-30 minutes covered until heated through. Finish for a minute or two on broil to brown top.

Stuffing can be prepped 1-2 days ahead. Double the stuffing recipe for delicious leftover quinoa salad – great on it’s own, mixed with salad greens, or stuffed with greens/sprouts into half a whole wheat or multi-grain pita. Serve with a green salad and a small high-fibre dinner roll for a satisfying meal. Or, if you’re watching your carbohydrate intake, skip the roll and pair with 3-6 ounces of baked or grilled tofu, fish or chicken.

Basic Cooked Quinoa:
1 part dry quinoa to 2 parts liquid (water or low-sodium broth). Toast quinoa over medium heat in a skillet until golden and aromatic. Combine with liquid in a pot and bring to boil. Stir once, cover tightly, and cook for 10 minutes. Turn heat off and keep covered for additional 15 minutes. Remove lid and gently fluff & separate grains with a fork.

Tex-Mex Black Bean Burger
2 x 19 oz cans black beans drained (Look for organic, preserved with kombu/seaweed – not salt)
½ cup corn kernals (fresh, frozen, grilled, leftover)
1 cup cooked brown rice (use the type of rice you have, but brown rice adds fibre & nutrients)
3 cloves garlic, minced or pressed
1.5 Tbs olive oil
1 small red onion diced
¼ cup toasted pumpkin seeds – ground (use a dedicated coffee grinder to grind seeds only)
½ cup cornmeal or chickpea/fava bean flour, plus extra for dredging
2 jalepino peppers, seeded & diced
1 tsp sea salt
1 tsp chile powder
½ tsp cumin
Dash cayenne pepper (2-3 if you like a little more heat)

Pre-cook rice. Preheat oven to 350 F. Heat medium skillet, add oil. Saute onions over med-high heat until translucent. Add garlic and spices, continue stirring for a few minutes, then set aside to cool. (Prepare condiments or side dishes.) Put about ¾ of black beans in food processor with jalepino peppers and cooled cooked onion mixture. Pulse mixture for a coarse grind and mix. In a large bowl mix contents from food processor with remaining black beans, corn kernals, cornmeal/flour, pumpkin seeds and sea salt. Form into 6-8 equally sized patties. Heat large skillet, spray or brush lightly with olive oil. Dredge patties lightly in reserved cornmeal/flour and fry over medium heat until lightly browned flip once to brown other side. Finish on a cookie sheet in the oven for 10 minutes.

Note: If not serving immediately, set the browned patties aside to cool and finish in oven just before serving. Cooled burgers can be wrapped tightly and stored in air-tight freezer bags for up to 6 months in the freezer. Consider making a double recipe for this purpose. Burgers are great paired with a side salad, grilled veggies, or sautéed greens with olive oil & garlic.

Burger Toppings
Burgers can be served on toasted multigrain buns or stuffed in whole wheat pitas, but are delicious on their own. Top with sprouts, sliced pickles, sliced tomatoes, avocado wedges, prepared mustards, cucumber, roasted peppers, or any of the homemade condiments below:

Guacamole
2 ripe avocado, mashed
1 Tbs minced shallot or red onion
1 clove crushed garlic
1-2 tsp lime juice
Dash sea salt, dash cayenne to taste
Blend all ingredients in bowl.

Salsa Fresca
6 roma tomatoes, diced
1 cup bell peppers, diced
1 jalepeno pepper, seeded and minced
2 Tbs fresh chopped cilantro or basil
2 Tbs fresh lime juice
¼ tsp salt
Combine all ingredients and chill in refrigerator.

Grilled Onions
Sauteed onions or mushrooms are a delicious burger topping, but try this BBQ variety for something special! Slice red or Spanish or Vidalia onions (or some of each!) about 2 cm or ¾ inch thick. Brush with olive oil and a small drizzle of balsamic vinegar, and sprinkle with coarse ground black pepper and salt. Place on heated oiled grill (BBQ, grill pan), turning as needed to avoid charring. Cook until onions are marked and somewhat soft.

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