GOOD HEALTH NEWS

<strong>GOOD</strong><br />

<strong>HEALTH</strong><br />

<strong>NEWS</strong><br />

March 2015<br />

Volume 7 - No.5<br />

IN THIS ISSUE<br />

Pg. 1<br />

Health Talk: Avoiding<br />

Nutritional Deficiences,<br />

Balanced Diets, & the<br />

Vegetarian Lifestyle<br />

Pg. 2<br />

Playing Sports with<br />

Asthma<br />

Pg. 3<br />

Health Benefits of<br />

Eating Garlic<br />

Pg. 4<br />

Chopped Kale Salad<br />

Creamy Almond<br />

Ginger Dressing<br />

Pg. 5<br />

Reasons to Cut Back<br />

On Dairy<br />

Pg. 6<br />

Our Brand New VitaPlus<br />

Program<br />

<strong>HEALTH</strong> TALK: AVOIDING NUTRITIONAL DEFICIENCIES,<br />

BALANCED DIETS, & THE VEGETARIAN LIFESTYLE<br />

Health in Motion director Natan Gendelman talks about how to maintain a<br />

healthy & balanced lifestyle.<br />

Most people today suffer from some kind<br />

of nutrient deficiency, even if they seem to<br />

be perfectly healthy. However, even though<br />

some may not exhibit serious symptoms<br />

due to their nutritional deficiencies right<br />

now, it does not mean that they will not<br />

develop some kind of condition later on.<br />

This is why there are so many more cases<br />

of chronic illnesses today, such as cancer,<br />

than there were many years ago. Nutritional<br />

deficiencies are a product of people not<br />

understanding what good nutrition means<br />

and insufficient knowledge of how to eat<br />

properly. This is also made worse by how<br />

we normally cook our food. We are so used<br />

to cooking at high temperatures that we<br />

don’t realize that we are killing all the nutrients<br />

in our food. For those who include<br />

fish and meat in their diets, they are basically<br />

eating dead food since they must be<br />

cooked thoroughly to kill possible parasites.<br />

Even turning to supplements is not enough<br />

to fill in the gaps of poor nutrition, since<br />

they are not absorbed as easily by the body<br />

like proper whole foods would be. Eating<br />

foods raw, like fruits and vegetables, is the<br />

best way to preserve all the nutrients, and<br />

ensures that the body can absorb them<br />

easily.<br />

Even many vegetarians and vegans, lifestyles<br />

that are purportedly healthier than<br />

most, suffer from nutrient deficiencies.<br />

This is again due to insufficient knowledge<br />

of what proper nutrition should look<br />

like. Any time you eliminate a certain type<br />

of food from your diet, it is important that<br />

it is replaced. In the case of vegetarians,<br />

animal products should be replaced with a<br />

variety of foods from the bean family, lentils,<br />

legumes, nuts, seeds, and lots of fresh<br />

vegetables and fruits to ensure a balanced<br />

diet. Even if you’re not vegetarian, you<br />

should make sure to include raw foods into<br />

your diet, like fresh salad. Fresh vegetables<br />

and fruits will help you digest heavier foods<br />

such as meat, making it easier on your digestive<br />

tract.<br />

The key to preventing all nutritional deficiencies<br />

is by maintaining a balanced diet;<br />

however, there is no template for what this<br />

looks like. A ‘balanced’ diet will be different<br />

for every single person. What is healthy for<br />

one person may have an adverse reaction<br />

in another. This is why it’s so important to<br />

find someone knowledgeable in nutrition<br />

to guide you. When I adjust my patients’<br />

diets, I always tread very carefully. I must<br />

slowly and gradually eliminate or reintroduce<br />

foods to make sure which ones are<br />

actually healthy for them. Some vegetables<br />

and fruits that help some of my patients<br />

may actually be harmful for others. So<br />

please take care when trying to figure out<br />

what the proper balanced diet is for you.<br />

Good luck!<br />

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PLAYING SPORTS WITH ASTHMA<br />

People with asthma can do more than play sports: They<br />

can be really good at them. Lots of elite athletes have asthma,<br />

and some have won Olympic gold medals.<br />

Even if you don’t want to be a professional athlete, you<br />

benefit from being active and playing sports. Sports keep<br />

you fit. They help you to stay at a healthy weight. Exercise<br />

also strengthens the breathing muscles in your chest. If you<br />

have asthma, this is very important because it can help your<br />

lungs work better.<br />

Sports have great emotional benefits, too: Exercising<br />

causes the body to produce endorphins, body chemicals<br />

that can help people feel more peaceful and happy. Exercise<br />

helps some people sleep better. It can even help with<br />

problems like mild depression: People who feel strong and<br />

powerful can see themselves in a better light.<br />

in the Journal of Alternative and Complementary Medicine<br />

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

that yoga training over 10 weeks significantly improved quality<br />

of life scores for women with mild to moderate asthma.<br />

Some sports may be more challenging for people with<br />

asthma. These include endurance sports like long-distance<br />

running or cycling or sports that demand a lot of energy<br />

without a lot of rest time (like soccer and basketball). Coldweather<br />

sports like cross-country skiing or ice hockey also<br />

can be difficult. But that doesn’t mean you can’t do these<br />

sports if you truly enjoy them.<br />

Many athletes with asthma have found that with proper<br />

training and the right dose and use of medicine, they can<br />

play any sport they want.<br />

Some sports may be better choices for people with asthma.<br />

Golf, yoga, and gentle biking are less likely to trigger<br />

asthma flare-ups. Sports like baseball, football, gymnastics,<br />

and shorter track and field events tend to be good for people<br />

with asthma, too. Swimming is one of the best exercises<br />

for asthma because it builds up the muscles you use for<br />

breathing. It also exposes your lungs to lots of warm, moist<br />

air, which is less likely to trigger asthma symptoms. Yoga is<br />

another good exercise for asthma. A 2012 study published<br />

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<strong>HEALTH</strong> BENEFITS OF EATING GARLIC<br />

Garlic has been used for thousands of years in many different<br />

civilizations such as Ancient Egypt, Greece, and Rome for its<br />

unique medicinal properties. Modern science has been able to<br />

confirm that much of what these cultures believed about the potential<br />

healing powers of garlic is true! Here’s just a few health<br />

benefits that adding garlic to your diet can impart:<br />

• Antibacterial & Antiviral Properties: Garlic contains very<br />

powerful sulfur-containing compounds that help to fight off<br />

bacterial infections and viruses. If you catch the common cold<br />

or the flu, eat some fresh garlic to combat your symptoms!<br />

Combine it with some raw, unpasteurized honey and fresh<br />

lemon for an even more effective immunity boost.<br />

• Reduces Blood Pressure: Garlic acts as a natural blood thinner,<br />

so it is effective in reducing high blood pressure. People<br />

who suffer from hypertension (high blood pressure) are more<br />

likely to develop some form of cardiovascular disease such as<br />

a heart attack or stroke. Eating a diet rich in garlic will help you<br />

maintain a healthy cardiovascular system. Keep in mind that<br />

those who are on blood-thinning medications should consult<br />

their doctor before adding larger doses of garlic to their diet.<br />

• Cancer Prevention: The compounds found in garlic have been<br />

shown to protect against a variety of different cancers. For<br />

example, in a study published in the journal of Cancer Prevention<br />

Research, researchers found that those who would eat<br />

raw garlic regularly (at least twice a week), decreased their<br />

risk for lung cancer by 44%. The sulfur-containing compounds<br />

in garlic have also been found to be effective in destroying<br />

brain tumor cancer cells according to a study conducted by<br />

the Medical University of South Carolina.<br />

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

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

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

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

feel free to contactu us. We hope you enjoyed this issue!<br />

-The Health in Motion Team<br />

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CHOPPED KALE SALAD GLUTEN-FREE, VEGAN //<br />

YIELDS 3 MEAL-SIZED SALADS OR 6-8 SIDE SALADS<br />

• 1 head kale, de-stemmed<br />

+ finely chopped<br />

• 3 cups chopped cabbage<br />

• 3 radishes<br />

• 2 bell peppers<br />

• 1 green zucchini<br />

• 1 1/2 cups cooked quinoa,<br />

chilled<br />

• 1 cup cooked chickpeas,<br />

rinsed + drained<br />

• 1-2 avocados, sliced<br />

• red onion, thinly sliced<br />

• 2-3 portabella mushrooms,<br />

sliced<br />

• 2 teaspoons sunflower oil<br />

• 2 tablespoons balsamic<br />

vinegar<br />

1. Make the dressing recipe<br />

first to allow flavours to develop<br />

while preparing the salad.<br />

2. Trim the asparagus ends,<br />

chop into bite-sized pieces, and<br />

steam until just tender. About<br />

7 minutes depending on the<br />

thickness. Place in an ice bath<br />

to chill, then drain + pat dry.<br />

3. For the mushrooms: Add<br />

the oil to a pan over medium<br />

heat. Once hot, place the sliced<br />

mushrooms in the pan and add<br />

the 2 tablespoons balsamic vinegar.<br />

Cook until tender, about 7<br />

minutes, stirring occasionally.<br />

Place on a plate and let cool<br />

fully.<br />

4. Thinly slice then chop the radishes,<br />

pepper, and zucchini.<br />

5. Place the kale and cabbage<br />

in a large mixing bowl and toss<br />

with desired amount of dressing.<br />

Massage until tender.<br />

6. Add the chilled asparagus,<br />

radishes, pepper, zucchini, quinoa,<br />

and chickpeas in the bowl<br />

and toss with the greens. Add<br />

more dressing if needed.<br />

7. Serve in large bowls with<br />

cooled mushrooms, sliced avocado,<br />

sliced red onion, pepper,<br />

sesame seeds, etc. Add more<br />

dressing if desired.<br />

CREAMY ALMOND GINGER DRESSING<br />

• 5 tablespoons creamy<br />

almond butter ( Make your<br />

own homemade almond<br />

butter! This way you can<br />

ensure there are no extra<br />

unwanted chemicals )<br />

• 1/4 cup apple cider vinegar<br />

• 2 tablespoons olive oil<br />

• 2 1/2 teaspoons pure maple<br />

syrup<br />

• 2 teaspoons grated ginger<br />

• 1/4 teaspoon grated garlic<br />

• 1/4-1/2 teaspoon black<br />

pepper<br />

1. Place all ingredients, excluding the water, into a jar and shake<br />

with the lid on until fully combined and creamy. It is important to<br />

use grated ginger + garlic, not minced.<br />

2. Add water slowly to thin out and shake to combine. Dressing will<br />

thicken as it sits. Taste and adjust if needed.<br />

• 2-3 teaspoons gluten-free<br />

tamari, or soy sauce<br />

• 2-3 tablespoons water<br />

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REASONS TO CUT DOWN ON DAIRY<br />

There are numerous health and ethical reasons to avoid<br />

dairy products. On the health side, countless people who’ve<br />

quit dairy found that their chronic congestion, digestive problems,<br />

ear infections, or acne vanished within a few weeks.<br />

You might therefore consider going dairy-free for a month to<br />

see if doing so significantly improves your quality of life. Having<br />

said that, it’s important for everyone—meat eaters, ovolacto<br />

vegetarians, and vegans alike—to read up on nutrition<br />

to ensure the diet they follow isn’t deficient in any nutrients.<br />

Nutritionally speaking, dairy is bad news everywhere you<br />

look. Almost half of the calories in whole milk come from fat,<br />

and nearly all of its carbohydrates come from sugar—all of<br />

it in the form of lactose, which many people can’t properly<br />

digest. Worse yet, the fat in dairy products is every bit as<br />

saturated as the fat in beef.<br />

If the idea of rapidly removing all dairy products from<br />

your diet seems daunting, you can ease into it. Think about<br />

the dairy products you currently consume: chances are that<br />

there’s one or two such foods you love, but a dozen others<br />

you eat regularly that you’re not crazy about. If, for example,<br />

you regularly consume whole milk, yogurt, ice cream, American<br />

cheese slices, butter, and cheese pizza, it might be that<br />

yogurt and pizza are the only foods from this list that you’re<br />

especially fond of. So get rid of the others, and you’re immediately<br />

more than halfway to being dairy-free! But the real<br />

key to success in eliminating dairy foods involves not cutting<br />

them out, but rather crowding them out with superior nondairy<br />

alternatives.<br />

LIFE PROGRAM<br />

“Since we’ve been coming<br />

here, Poppy has made<br />

so many improvements and<br />

has learned to do so much.<br />

When we first came 2 years<br />

ago, Poppy’s movements<br />

and skills were very limited.<br />

She couldn’t roll, she<br />

couldn’t pick things up, she<br />

couldn’t hold things, and she<br />

couldn’t sit without throwing<br />

herself back. Now she<br />

can roll, she can hold things,<br />

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

crawling, she can stand, and can even take steps with support.<br />

The LIFE Program has taught Poppy so much and she is now on<br />

her way<br />

to crawling, something we didn’t think would ever be possible.”<br />

- Haley Lyons, Poppy’s mother<br />

Mini Program<br />

For: kids 0-12 & 12-16 with CP, ABI or stroke Frequency:<br />

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

needed<br />

Maxi Program<br />

For: kids 0-12 & 12-16 with CP, ABI or stroke Frequency:<br />

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

Contact us if you are interested in booking for 2015.<br />

For more information, visit our website:<br />

www.healthinmotionrehab.com.<br />

Have something you’d like to share?<br />

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

to: healthinmotion@bellnet.ca<br />

www.facebook.com/EnabledKids<br />

www.facebook.com/healthinmotionrehab<br />

www.twitter.com/EnabledKids<br />

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WHAT IS VITAPLUS PROGRAM?<br />

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

regenerate healing through a completely organic and vegetarian diet, juicing, natural supplements and vitamins, detoxification<br />

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

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

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

in which diseases cannot survive.<br />

It Consists Of:<br />

• Entirely organic and vegetarian diet plan, including juices,<br />

meals and snacks<br />

• Up to 5 litres of fresh pressed juice daily<br />

• Biologically-natural nutritional supplements and vitamins<br />

• Detoxification and cleansing<br />

• Massage therapy<br />

• Health coaching<br />

VitaPlus Approach<br />

We see the body as a single unit of function, which encompasses<br />

the mechanisms and ability to heal itself. Our treatment<br />

reactivates and boosts the immune system, which<br />

fights and kills diseases.<br />

How Do We Do This<br />

VitaPlus treatment is a full intensive detoxification and cleansing<br />

regimen focused on restoring and reactivating the body’s<br />

ability to heal itself.<br />

<br />

VITAPLUS CLUB<br />

Sign-ups for our new VitaPlus Club is starting this June!<br />

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

For more information about future scheduling & pricing, please call our office at:<br />

416-250-1904<br />

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