GOOD

HEALTH

NEWS

March 2015

Volume 7 - No.5

IN THIS ISSUE

Pg. 1

Health Talk: Avoiding

Nutritional Deficiences,

Balanced Diets, & the

Vegetarian Lifestyle

Pg. 2

Playing Sports with

Asthma

Pg. 3

Health Benefits of

Eating Garlic

Pg. 4

Chopped Kale Salad

Creamy Almond

Ginger Dressing

Pg. 5

Reasons to Cut Back

On Dairy

Pg. 6

Our Brand New VitaPlus

Program

HEALTH TALK: AVOIDING NUTRITIONAL DEFICIENCIES,

BALANCED DIETS, & THE VEGETARIAN LIFESTYLE

Health in Motion director Natan Gendelman talks about how to maintain a

healthy & balanced lifestyle.

Most people today suffer from some kind

of nutrient deficiency, even if they seem to

be perfectly healthy. However, even though

some may not exhibit serious symptoms

due to their nutritional deficiencies right

now, it does not mean that they will not

develop some kind of condition later on.

This is why there are so many more cases

of chronic illnesses today, such as cancer,

than there were many years ago. Nutritional

deficiencies are a product of people not

understanding what good nutrition means

and insufficient knowledge of how to eat

properly. This is also made worse by how

we normally cook our food. We are so used

to cooking at high temperatures that we

don’t realize that we are killing all the nutrients

in our food. For those who include

fish and meat in their diets, they are basically

eating dead food since they must be

cooked thoroughly to kill possible parasites.

Even turning to supplements is not enough

to fill in the gaps of poor nutrition, since

they are not absorbed as easily by the body

like proper whole foods would be. Eating

foods raw, like fruits and vegetables, is the

best way to preserve all the nutrients, and

ensures that the body can absorb them

easily.

Even many vegetarians and vegans, lifestyles

that are purportedly healthier than

most, suffer from nutrient deficiencies.

This is again due to insufficient knowledge

of what proper nutrition should look

like. Any time you eliminate a certain type

of food from your diet, it is important that

it is replaced. In the case of vegetarians,

animal products should be replaced with a

variety of foods from the bean family, lentils,

legumes, nuts, seeds, and lots of fresh

vegetables and fruits to ensure a balanced

diet. Even if you’re not vegetarian, you

should make sure to include raw foods into

your diet, like fresh salad. Fresh vegetables

and fruits will help you digest heavier foods

such as meat, making it easier on your digestive

tract.

The key to preventing all nutritional deficiencies

is by maintaining a balanced diet;

however, there is no template for what this

looks like. A ‘balanced’ diet will be different

for every single person. What is healthy for

one person may have an adverse reaction

in another. This is why it’s so important to

find someone knowledgeable in nutrition

to guide you. When I adjust my patients’

diets, I always tread very carefully. I must

slowly and gradually eliminate or reintroduce

foods to make sure which ones are

actually healthy for them. Some vegetables

and fruits that help some of my patients

may actually be harmful for others. So

please take care when trying to figure out

what the proper balanced diet is for you.

Good luck!

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PLAYING SPORTS WITH ASTHMA

People with asthma can do more than play sports: They

can be really good at them. Lots of elite athletes have asthma,

and some have won Olympic gold medals.

Even if you don’t want to be a professional athlete, you

benefit from being active and playing sports. Sports keep

you fit. They help you to stay at a healthy weight. Exercise

also strengthens the breathing muscles in your chest. If you

have asthma, this is very important because it can help your

lungs work better.

Sports have great emotional benefits, too: Exercising

causes the body to produce endorphins, body chemicals

that can help people feel more peaceful and happy. Exercise

helps some people sleep better. It can even help with

problems like mild depression: People who feel strong and

powerful can see themselves in a better light.

in the Journal of Alternative and Complementary Medicine

(http://www.ncbi.nlm.nih.gov/pubmed/22775424) found

that yoga training over 10 weeks significantly improved quality

of life scores for women with mild to moderate asthma.

Some sports may be more challenging for people with

asthma. These include endurance sports like long-distance

running or cycling or sports that demand a lot of energy

without a lot of rest time (like soccer and basketball). Coldweather

sports like cross-country skiing or ice hockey also

can be difficult. But that doesn’t mean you can’t do these

sports if you truly enjoy them.

Many athletes with asthma have found that with proper

training and the right dose and use of medicine, they can

play any sport they want.

Some sports may be better choices for people with asthma.

Golf, yoga, and gentle biking are less likely to trigger

asthma flare-ups. Sports like baseball, football, gymnastics,

and shorter track and field events tend to be good for people

with asthma, too. Swimming is one of the best exercises

for asthma because it builds up the muscles you use for

breathing. It also exposes your lungs to lots of warm, moist

air, which is less likely to trigger asthma symptoms. Yoga is

another good exercise for asthma. A 2012 study published

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HEALTH BENEFITS OF EATING GARLIC

Garlic has been used for thousands of years in many different

civilizations such as Ancient Egypt, Greece, and Rome for its

unique medicinal properties. Modern science has been able to

confirm that much of what these cultures believed about the potential

healing powers of garlic is true! Here’s just a few health

benefits that adding garlic to your diet can impart:

• Antibacterial & Antiviral Properties: Garlic contains very

powerful sulfur-containing compounds that help to fight off

bacterial infections and viruses. If you catch the common cold

or the flu, eat some fresh garlic to combat your symptoms!

Combine it with some raw, unpasteurized honey and fresh

lemon for an even more effective immunity boost.

• Reduces Blood Pressure: Garlic acts as a natural blood thinner,

so it is effective in reducing high blood pressure. People

who suffer from hypertension (high blood pressure) are more

likely to develop some form of cardiovascular disease such as

a heart attack or stroke. Eating a diet rich in garlic will help you

maintain a healthy cardiovascular system. Keep in mind that

those who are on blood-thinning medications should consult

their doctor before adding larger doses of garlic to their diet.

• Cancer Prevention: The compounds found in garlic have been

shown to protect against a variety of different cancers. For

example, in a study published in the journal of Cancer Prevention

Research, researchers found that those who would eat

raw garlic regularly (at least twice a week), decreased their

risk for lung cancer by 44%. The sulfur-containing compounds

in garlic have also been found to be effective in destroying

brain tumor cancer cells according to a study conducted by

the Medical University of South Carolina.

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Good Health News publishes articles about curent health issues. The material in this newsletter is not

copyrighted, and may be reproduced and shared with family and friends. Articles in GHN are for informational

purposes only. If you have a health condition, please consult your physician or health care provider

before following any advice. Good Health News is published by the Health in Motion Rehabilitation Clinic,

Toronto, Ontario, (416) 250-1904, info@healthinmotionrehab.com. Previous issues of Good Health News

are posted at: www.healthinmotionrehab. com. If you would like a subscription, or a copy of past issues,

feel free to contactu us. We hope you enjoyed this issue!

-The Health in Motion Team

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CHOPPED KALE SALAD GLUTEN-FREE, VEGAN //

YIELDS 3 MEAL-SIZED SALADS OR 6-8 SIDE SALADS

• 1 head kale, de-stemmed

+ finely chopped

• 3 cups chopped cabbage

• 3 radishes

• 2 bell peppers

• 1 green zucchini

• 1 1/2 cups cooked quinoa,

chilled

• 1 cup cooked chickpeas,

rinsed + drained

• 1-2 avocados, sliced

• red onion, thinly sliced

• 2-3 portabella mushrooms,

sliced

• 2 teaspoons sunflower oil

• 2 tablespoons balsamic

vinegar

1. Make the dressing recipe

first to allow flavours to develop

while preparing the salad.

2. Trim the asparagus ends,

chop into bite-sized pieces, and

steam until just tender. About

7 minutes depending on the

thickness. Place in an ice bath

to chill, then drain + pat dry.

3. For the mushrooms: Add

the oil to a pan over medium

heat. Once hot, place the sliced

mushrooms in the pan and add

the 2 tablespoons balsamic vinegar.

Cook until tender, about 7

minutes, stirring occasionally.

Place on a plate and let cool

fully.

4. Thinly slice then chop the radishes,

pepper, and zucchini.

5. Place the kale and cabbage

in a large mixing bowl and toss

with desired amount of dressing.

Massage until tender.

6. Add the chilled asparagus,

radishes, pepper, zucchini, quinoa,

and chickpeas in the bowl

and toss with the greens. Add

more dressing if needed.

7. Serve in large bowls with

cooled mushrooms, sliced avocado,

sliced red onion, pepper,

sesame seeds, etc. Add more

dressing if desired.

CREAMY ALMOND GINGER DRESSING

• 5 tablespoons creamy

almond butter ( Make your

own homemade almond

butter! This way you can

ensure there are no extra

unwanted chemicals )

• 1/4 cup apple cider vinegar

• 2 tablespoons olive oil

• 2 1/2 teaspoons pure maple

syrup

• 2 teaspoons grated ginger

• 1/4 teaspoon grated garlic

• 1/4-1/2 teaspoon black

pepper

1. Place all ingredients, excluding the water, into a jar and shake

with the lid on until fully combined and creamy. It is important to

use grated ginger + garlic, not minced.

2. Add water slowly to thin out and shake to combine. Dressing will

thicken as it sits. Taste and adjust if needed.

• 2-3 teaspoons gluten-free

tamari, or soy sauce

• 2-3 tablespoons water

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REASONS TO CUT DOWN ON DAIRY

There are numerous health and ethical reasons to avoid

dairy products. On the health side, countless people who’ve

quit dairy found that their chronic congestion, digestive problems,

ear infections, or acne vanished within a few weeks.

You might therefore consider going dairy-free for a month to

see if doing so significantly improves your quality of life. Having

said that, it’s important for everyone—meat eaters, ovolacto

vegetarians, and vegans alike—to read up on nutrition

to ensure the diet they follow isn’t deficient in any nutrients.

Nutritionally speaking, dairy is bad news everywhere you

look. Almost half of the calories in whole milk come from fat,

and nearly all of its carbohydrates come from sugar—all of

it in the form of lactose, which many people can’t properly

digest. Worse yet, the fat in dairy products is every bit as

saturated as the fat in beef.

If the idea of rapidly removing all dairy products from

your diet seems daunting, you can ease into it. Think about

the dairy products you currently consume: chances are that

there’s one or two such foods you love, but a dozen others

you eat regularly that you’re not crazy about. If, for example,

you regularly consume whole milk, yogurt, ice cream, American

cheese slices, butter, and cheese pizza, it might be that

yogurt and pizza are the only foods from this list that you’re

especially fond of. So get rid of the others, and you’re immediately

more than halfway to being dairy-free! But the real

key to success in eliminating dairy foods involves not cutting

them out, but rather crowding them out with superior nondairy

alternatives.

LIFE PROGRAM

“Since we’ve been coming

here, Poppy has made

so many improvements and

has learned to do so much.

When we first came 2 years

ago, Poppy’s movements

and skills were very limited.

She couldn’t roll, she

couldn’t pick things up, she

couldn’t hold things, and she

couldn’t sit without throwing

herself back. Now she

can roll, she can hold things,

use her hands, and she can sit with minimal support. She’s almost

crawling, she can stand, and can even take steps with support.

The LIFE Program has taught Poppy so much and she is now on

her way

to crawling, something we didn’t think would ever be possible.”

- Haley Lyons, Poppy’s mother

Mini Program

For: kids 0-12 & 12-16 with CP, ABI or stroke Frequency:

2 times a week, 2 hours/day Duration: Ongoing as

needed

Maxi Program

For: kids 0-12 & 12-16 with CP, ABI or stroke Frequency:

5 times a week, 4.5 hours/day Duration: 4 weeks

Contact us if you are interested in booking for 2015.

For more information, visit our website:

www.healthinmotionrehab.com.

Have something you’d like to share?

E-mail us! We’d love to hear from you. Send your stuff

to: healthinmotion@bellnet.ca

www.facebook.com/EnabledKids

www.facebook.com/healthinmotionrehab

www.twitter.com/EnabledKids

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WHAT IS VITAPLUS PROGRAM?

VitaPlus therapy is an all-natural treatment for people suffering from chronic illnesses, which activates the body’s innate ability to

regenerate healing through a completely organic and vegetarian diet, juicing, natural supplements and vitamins, detoxification

and cleansing. Based on osteopathy manual practitioner Natan Gendelman’s extensive experience of successfully treating various

conditions, such as cancer, arthritis, fibromyalgia, asthma, irritable bowel syndrome, Crohn disease and so on, the VitaPlus

methodology and program is based on a whole body approach which reactivates the immune system and develops an environment

in which diseases cannot survive.

It Consists Of:

• Entirely organic and vegetarian diet plan, including juices,

meals and snacks

• Up to 5 litres of fresh pressed juice daily

• Biologically-natural nutritional supplements and vitamins

• Detoxification and cleansing

• Massage therapy

• Health coaching

VitaPlus Approach

We see the body as a single unit of function, which encompasses

the mechanisms and ability to heal itself. Our treatment

reactivates and boosts the immune system, which

fights and kills diseases.

How Do We Do This

VitaPlus treatment is a full intensive detoxification and cleansing

regimen focused on restoring and reactivating the body’s

ability to heal itself.



VITAPLUS CLUB

Sign-ups for our new VitaPlus Club is starting this June!

Membership will include ‘Body & Soul’ exercise classes + ‘Healthy Living’ educational workshops!

For more information about future scheduling & pricing, please call our office at:

416-250-1904

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