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PACIF IC WELLNESS QUARTERLY p r o m o t e s h e a l t h a n d w e l l n e s s b y p r o v i d i n g t h e l a t e s t h e a l t h a n d n u t r i t i o n n e w s , h e a l t h y c o o k i n g r e c i p e s a n d i m p o r t a n t u p d a t e s o n i n s u r a n c e a n d o f f i c e i n f o r m a t i o n . P l e a s e p a s s t h i s n e w s l e t t e r a l o n g t o y o u r f r i e n d s a n d a s s o c i a t e s s o t h a t t h e y c a n e n j o y t h e i n f o r m a t i o no n g o o d h e a l t h a s w e l l .

T h i s n e w s l e t t e r i s n o t t o b e u s e d a s a s u b s t i t u t e f o r m e d i c a l a d v i c e .

Publication of The Pacific Wellness Institute • info@pacificwellness.ca • www.pacificwellness.ca

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Vol. 9 November 2007 Fall/Winter Combination Issue

The second effect of having less sun exposure is that your brain makes less serotonin. Low serotonin can affect mood, hunger and your general sense of well-being. Low serotonin is also a major factor in developing depression. Winter is a double edged sword for those suffering with depression as the risk of heart disease in these individuals is double.

Adapting to the seasons is important in maintaining good health. A naturopathic doctor can help you plan a healthy diet, plan a winter exercise routine, and adjust your supplementations according to your needs. If you have an existing heart condition (medicated or not), or if you are at high risk for heart disease (i.e. you have diabetes, you are overweight or you are prone to getting sick) then it is extremely important to take extra care in keeping your heart healthy. To make an appointment to see a naturopathic doctor, please call the clinic at 416-929-6958.

Eevon Ling is a licensed naturopathic doctor at The Pacific Wellness Institute. She is available for food allergy testing, nutritional consultations, and naturopathic treatments. Contact The Pacific Wellness Institute at 416-929-6958 for an appointment.

We’ve all heard of at least one story of someone having a heart attack from shoveling snow and wondered if winter is indeed hazardous to our health. Well, according to statistics Canada, Environment Canada and the Heart and Stroke foundation “the colder winter months are definitely associated with increased hospitalization and mortality among heart failure patients”. For Canadians this disheartening news makes it all the more tempting to just hibernate in our homes until spring returns.

Of course, from the point of view of a naturopathic doctor, hibernation is not the answer. Understanding how and why winter affects us will help prevent illness and disease; so let’s explore the impact of winter on our heart health.

Our bodies are affected by cold. Did you know that cholesterol levels and blood pressure can increase during the winter months compared to the summer months? Combine high cholesterol and blood pressure with cold-induced blood vessel constriction and you’ve got an overall increase of stress on your heart. This can explain why suddenly adding intense cardiovascular activity, such as snow shoveling, can trigger a heart attack.

Our lifestyle and diets change in the winter. Like a bear preparing for hibernation, we humans are generally less active in winter and we gravitate towards high fat, high sugar and high salt “comfort” foods. The cold weather also drives us indoors, so we may be exposed to more sick people – increasing our risk of catching the flu or developing pneumonia.When we are sick our bodies produce more inflammation. The inflammation associated with these illnesses can increase your heart attack risk.

Our bodies miss the sun. Winter mornings and after work are cloaked in darkness. This may have a two-fold effect, the first beingwe receive less vitamin D. Studies show vitamin D deficiency can contribute towards cardiovascular disease as well as affect type 2 diabetes (compounding your heart disease risk), osteoarthritis (further impeding physical activity) and depression.

How Winter Affects Your Heart EeVon Ling BSc. ND

Inside

How Winter Affects Your Heart .....................................Page 1

TIPS! If You Would Like to Avoid Waiting Lists for MassageAppointments… .....................................Page 2

Take the Time to Take Care of Yourself .....................................Page 2

Dr. Tanaka Presented Infertility and Acupuncture in Beijing .....................................Page 3

Reflexology at Pacific Wellness .....................................Page 3

Recipe: Tangy Citrus Salmon .....................................Page 4

Holiday Alert! .....................................Page 4

Vol. 9 November 2007 Fall/Winter Combination Issue 1

Q U A R T E R L Y

TIPS!If You Would Like to Avoid Waiting Lists for Massage Appointments, you could start coming for your regular massage treatments now and fully utilize your insurance benefits before the year is up. The December overflow can be very stressful and you may not be able to book your appointment on short notice. Please keep in mind that the clinic will be closed from December 23, 2007 until January 6, 2008.

Take the Time to Take Care of YourselfEmily Crown Robinson RMT, CST, CR

As the year starts to draw to a close and work schedules get busier, it is important to take the time to take care of yourself. Preventing excess stress on the body will help to prevent illness due to a compromised immune system.

Basically speaking, the major causes of disease include: environmental, emotional stress, overwork, and poor diet. These factors can compromise and/or exhaust our Ki (Chi or Qi in Chinese).

Oriental medicine describes the body in terms of energy or “Ki”. Ki is the vital energy of life. Half of our Ki is comprised of the genetic material we inherit from our parents. The other half is extracted from the air we breathe and the food we eat. We are in “good health” as long as it is flowing smoothly and is bountiful. Symptoms of ill health begin to appear in our body and mind when we don’t have enough Ki, or if it is not flowing smoothly. When we are healthy, Ki warms us, moves us and protects us.

Furthermore, we all have “Defensive Ki” within us. It is a shield to protect us from external influences. When we are out of balance, our Defensive Ki becomes weak and the shield becomes porous. We then become susceptible to external pathogens from our sur-rounding environment.

The most common manifestation is the ‘common cold’ (Traditional Chinese Medicine has a saying: “every disease begins with symptoms of a cold”). This sneaky common

The most common manifestation is the ‘common cold’ (Traditional Chinese Medicine has a saying: “every disease begins with symptoms of a cold”). This sneaky common cold will penetrate our system by way of draft. It is important to keep your neck covered on a windy day or wear a small scarf in a drafty home or office. The onset is sudden and acute, mostly affecting the upper part of the body. There are body aches, an aversion to drafts, and sometimes headaches. At this stage, our Defensive Ki is keeping the illness at bay – but the outcome is still undecided. A shiatsu treatment at this stage may purge the external pathogen before the disease has time to develop.

Emotional stress can also compromise the quality of our Ki. It does this by way of obstructing an organ, or weakening the Ki of that organ. Emotional stress can also affect our healthy choices towards workload, hygiene, and diet. A poor diet consisting of excess alcohol/ coffee/spicy foods, fatty/fried foods, excess cold/raw foods (especially in the colder months), puts extra stress on the Ki of the digestive system. This results in poor extraction of nutrients from food. Eating at irregular times, as well as excessive stress can also injure the digestive process. Mental and physical overwork can damage our Ki by depleting it, or by local wear and tear on our joints and muscles.

Vol. 9 November 2007 Fall/Winter Combination Issue 2

Reflexology at Pacific Wellness The therapists who work at The Pacific Wellness Institute are constantly updating their skills and knowledge for your care. As one recent example, our Registered Massage Therapist, Rahel Kay, has successfully completed her certification program in reflexology. We would like to congratulate her on her success and acknowledge her ongoing commitment to health care. She is available for appointments for Reflexology,Registered Massage Therapy, or combined treatments Monday through Saturday at the Pacific Wellness Institute. Please call 416-929-6958.

Recommendations:• Maintain realistic working hours.• Exercise moderately to clear the head and move stuck energy.• Do a simple, quiet, deep breathing exercise with a focus on slow exhalation. (Breathing exercises can relax the mind and body).• Meditate or write your thoughts in a private journal.• Try not to internalize emotions - talk to a trusted friend

• Wear a scarf on drafty days.• Try to get to sleep at the same time every night- avoid stimulants or stimulating thoughts close to bedtime (a proper sleep will relax your nervous system, restore your mind, and help to recharge your body for the next day) .• Remember, eating meals at regular times + in peace + healthy food choices = happier person!

Continued.....

Prevention is key. Regular shiatsu treatments along with the above recommendations can help to improve the quality and the smooth flow of Ki – this stimulates the body’s own natural healing process. It can also help strengthen Defensive Ki and help balance organ function, among many other benefits!

Take the time to take care of yourself. Your mind and body will thank you and you will not have the added stress of missing events (business or pleasure) due to a compromised immune system.

Emily Robinson, RMT, CST, CR offers a tailored treatment of either Shiatsu, Massage Therapy, Reflexology, or a combination of all three treatments at The Pacific Wellness Institute. To book an appointment with Emily, please call, 416-929-6958.

Vol. 9 November 2007 Fall/Winter Combination Issue

Dr. Tanaka Presented Infertility and Acupuncture in Beijing

Thousands of acupuncturists, doctors, and students from all over the world gathered in Beijing, China, Oct 20-22, 2007, for the 20th Year Anniversary WFAS International Acupuncture Congress, co-sponsored by the World Health Organization. During the Special Acupuncture/TCM Therapies workshop, Dr. Tanaka delivered a speech entitled, Fertility Difficulties Treated By Acupuncture: Analysis of 76 Pregnancy Cases. He presented a summary of our 2 year statistics on infertility cases at The Pacific Wellness Institute; and introduced his unique acupuncture treatment system, specifically targeted to optimize reproductive and overall health.

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PUBLISHER The Pacific Wellness Institute, Tim H. Tanaka Ph.D., DirectorCONTRIBUTORS FOR THIS ISSUE Emily Crown Robinson RMT, CST, CR; EeVon Ling BSc, ND; Meera Dossa, Bsc, NDEDITORIAL ASSISTANT Noah Bunnett ST, Ruth Shuster BSc, ND (Candidate)GRAPHIC DESIGNER Yayoi MizunoTHE PACIFIC WELLNESS INSTITUTE 80 Bloor Street West, Suite 1100, Toronto, Ontario M5S 2V1 T.416 929 6958 F.416 929 6365 info@pacificwellness.ca www.pacificwellness.ca

Seasonal Recipe Tangy Citrus Salmon

Ingredients:

• 1/4 cup balsamic vinegar• 1/4 cup fresh orange juice• 1/4 cup fresh lemon or lime juice• 2 teaspoons Dijon mustard• 2 salmon fillets

Directions:

• Combine all of the ingredients except for the salmon in a wide, deep bowl. • Mix them together well with a whisk or a fork and add the salmon, assuring the fillets are well coated by the marinade.• Cover the bowl and place in the fridge to marinade for 1-2 hours.• After removing the fish from the fridge, heat the oven to 350 F.• Place the salmon fillets on a baking tray (you may line it), with the skin down. Pour the additional marinade over the salmon.• Let the fish bake for 15-20 minutes and check. It is ready if it flakes with a fork.

Vol. 9 November 2007 Fall/Winter Combination Issue

Serving Suggestion:A great way to increase the fiber content of this meal is to serve it with ½ a cup of brown rice and a side of steamed veggies!Salmon is an excellent source of essential fatty acids that also provides a tasty meal. However, it is important to choose the correct salmon when shopping at your local grocery store. Always be sure to buy wild and not farmed salmon, as farmed salmon contain greater levels of PCBs (Polychlorinated Biphenyls) than do wild salmon. PCBs are organic compounds that cannot be easily destroyed and have been used as coolants and lubricants in electrical equipment. Although the manufacturing of these harmful pollutants was stopped in the late 70’s, PCBs still exist in the environment today. These chlorinated, potentially cancer-causing, compounds are found in high levels in the fish feed; subsequently, farmed salmon have been found to contain as many as 16 times more of these biphenyls than wild salmon, as reported by the Environmental Working Group (EWG) in 2003. As a result of this feed, the farmed salmon appear bigger in size and contain more fat. If you are not sure about whether the salmon you are purchasing is farmed or wild, ask!

Some other preventative tips for preparing salmon and decreasing PCB content include: • trimming the skin • removing any visible fat before baking or grilling

Ensuring adequate essential fatty acid intake can help alleviate common ailments such as: dry skin, PMS, elevated cholesterol levels, obesity and a host of inflammatory conditions such as arthritis and Inflammatory Bowel Disease.

Adding a good essential fatty acid supplement to your daily regimen is one way to ensure sufficient intake. Consuming foods that are rich in essential fatty acids (salmon, flax seeds, nuts, seeds, and avocados) is another. Who knew supplementing could taste so good!

Meera Dossa, is a licensed naturopathic doctor at The Pacific Wellness Institute. To book an appointment for body composition analysis, dietary assessment, and naturopathic treatment with Dr. Dossa, please contact The Pacific Wellness Institute at 416-929-6958.

NOTICE Holiday Alert!

Please note, the clinic will be closed for the winter Holidays from Sunday December 23, 2007 until Sunday, January 6, 2008. We will reopen on Monday, January 7, 2008 at 9 am. All of us at The Pacific Wellness Institute wish you a very happy and healthy Holiday Season.

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Tangy Citrus SalmonMeera Dossa, Bsc, ND