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Issue No. 004
June 2015
Featured Recipe
Spring Detox
Health Retreats
Kale Chips. Submitted by
By Kimberly Traverse,
By Cindl Nabb, ND
Jessica Carfagnini, ND
P ag e 1
P age 4
P ag e 2
Cooling Nettle Tea
By Tracy Cook, ND
A nice cooling tea for the summer is nettle (Urtica
Some teas are very warming, and more
appropriate for the winter or fall, such as ginger or
cinnamon. Others, such as nettle and mint, cool off the
body. Considered a safe herb, nettle is very nourishing.
Particularly high in calcium, magnesium and iron, it is a
good addition to any diet. In traditional Asian medicine,
nettle is considered one of the foods that promote
longevity. It is also a useful kidney herb, helpful for gout
and gives you thick, healthy hair. Long term use prevents
and treats anemia and reduces the tendency to bruise.
Think of nettle if you are breastfeeding, in order to
increase milk supply. Stinging nettle is also very
nourishing and has a reputation as one of the best herbs
for the treatment of seasonal allergies. You must be
careful if picking them fresh (they really do sting!) but are
safe to handle if dried or cooked.
Teas can be drunk hot or cold. Pour boiling water
over a handful of leaves (1 teaspoon herb to 1 cup
water) let sit for 5-10 minutes and strain. Drink hot or let
cool to room temperature and then refrigerate for later
use. I like to add a bit of stevia, a natural sweetener, or
lemon mint for a different taste
Kale Chips
Yield: 2 to 4 servings
- one bunch of kale
- 1 tblsp (15ml) extra-virgin olive oil
- 1 tsp (5ml) sea salt
1. Preheat oven to 375 deg F
2. Remove stems from the kale
3. Wash and dry the leaves and tear into
bite-size pieces
4. Drizzle the leaves with the olive oil
and sprinkle with the salt. Toss to
thoroughly coat the leaves.
5. Line a baking sheet with parchment
paper and place the kale leaves on top.
6. Bake in the oven for 10-15 minutes
until the edges are brown, but not burnt.
From ‘Delicious Detox’ by Carol Morley,
What Are Health Retrea ts and Are They Right For Me?
By Cindl Nabb, ND
This summer will bring the first health retreat to Northwestern Ontario. The Great North Health and Wellness
Retreat will be held August 17-21 at Totem Resort’s Yellowbird Lodge in Sioux Narrows. Many people question the
difference between a health retreat and an all-inclusive vacation. The differences are vast and well worth the
W hat is a He alt h Re t re at ?
Health retreats are getaways geared towards kick-starting your health while being completely immersed in
an atmosphere of healthy lifestyle practices. They provide a calm and relaxing environment to refocus and rebalance
your health. With emphasis on mind-body medicine, health retreats address all aspects of health through diet,
exercise, mindfulness, stress reduction, and detoxification.
W hat are t he Be ne fits ?
The most obvious and noticeable benefit is stress reduction. By completely unplugging from your everyday
home and work routines, electronics and stressors, you are able to reduce the effect of stress on your body and
begin to heal. While at the retreat, you also participate in stress reducing practices such as yoga, meditations,
massage, and acupuncture.
Another key component of health retreats is detoxification. Through busy lives and improper diet,
inflammation and toxins can build up in the body. It is important to be mindful of the amount of toxins and
inflammatory foods that you put into your body on a regular basis and to periodically help your body to get rid of
them. Health retreats often provide meals, snacks, and drinks that aid in the detoxification process. Massages,
acupuncture, saunas, and hot tubs can also aid in this process.
The added benefit of the Great North Health and Wellness Retreat is that it is overseen by a Naturopathic
Doctor. With training in botanical medicine, clinical nutrition, traditional Chinese medicine and acupuncture,
pharmaceuticals, and disease pathology, ND’s can ensure all health retreat activities are appropriate, safe, and
tailored to your specific needs.
W hat Can I Ex pe ct ?
When looking into any health retreat, you should find one that focuses on all aspects of health; mind, body,
and spirit and provides opportunities to participate in activities that contribute to these areas. You should attend a
retreat in a location that speaks to you; that will help to create the tranquil, stress reducing atmosphere that
resonates with you.
The Great North Health and Wellness Retreat is an all-inclusive getaway that will feature 3 full meals and
snacks per day, made with all hypoallergenic foods to aid in the detoxification process. These meals and snacks will
be prepared on site by Yellowbird’s talented chef.
Upon arrival all participants will receive an intake appointment with Cindl Nabb, ND to review current and past
medical conditions, as well as medication and supplement use. The appointment will also set health goals for the
week to ensure that you get the most from your retreat.
This retreat also focuses on health promotion through education. Workshops will be offered every night with
varying health-related themes such as stress management, healthy detox, and mindfulness based practices.
Other activities that will be offered throughout the retreat include yoga twice daily, guided meditations daily,
nature walks, daily massage and/or acupuncture, and free time with full access to all of Totem Resorts wonderful
By the end of this retreat you should feel relieved of stress, energized, and empowered to take control of
your health. As well, you will be able to maintain changes to your diet and implement lifestyle adjustments once you
return home.
For more information on the Great North Health and Wellness Retreat and how to reserve your spot, visit
30 x 30 N ature Challeng e
By Jordan Sokoloski, ND
The sunshine has finally arrived, and with it- the warmer weather and the
desire to get outside. Research has shown over and over that spending some time in
nature each day relaxes the body and mind, decreases stress, boosts our immune
health, improves creativity and increases our performance at work or school. This is
true for both adults and kids!
A recent research study compared the test scores of two groups of students.
The first group went for a 20 minute nature walk before writing the test, while the
second group sat indoors before writing. You can probably guess which group had
the better score, and by a significant amount!
While most of us know that spending time outdoors is important for our
health, it can be a challenge to do. Every May, the David Suzuki Foundation
challenges Canadians to spend 30 minutes outside for 30 days. As so much of the
population works inside, often at a desk inside in front of a computer, the Challenge
aims to inspire us all to get back in touch with nature and spend some time in the
great outdoors – and there’s no better place to do that than right here in Thunder
The 30 x 30 Nature Challenge has had impressive results from participants
who have reported that despite only spending 30 minutes a day outdoors – whether
it be before work, after work, or even during your lunch break – they felt calmer, less
stressed, and were even sleeping better! More information on the 30 x 30 Challenge,
including how to sign up, can be found here:
Even if you don’t sign up for the Challenge, there is no better time than the
summer months to take in all that Thunder Bay has to offer, whether it be a walk
around Centennial, a run at Boulevard Lake, a hike at the Sleeping Giant, or enjoying a
picnic and beautiful scenery at Hillcrest Park. Research shows you’ll be better for it!
Spring Cleaning from the Inside Out
By Kimberly Traverse, ND
Despite some conflicting evidence in research, most people who have stuck to a detox protocol will tell
you that the benefits are undeniable. Spring is the perfect time to rid the house and the body of cobwebs. Detox’
may conjure images of headaches and toilet dwelling, but a proper detox program is sustainably paced over
several months and lacks this intensity. Well-prescribed programs are individualized and may include dietary
restrictions as well as step-wise use of herbal substances. It is important to mobilize the natural detoxification
pathways carefully, to avoid exacerbation of symptoms or dehydration. Like moving things smoothly through a
funnel, the movement of toxins out of the body is;
Tissue s/Org ans/Ce lls à Lym ph at ic c irculation à Liver & Kidne y sà Out t hr oug h c olon
# 1 – S tart inside the Live r & K idn ey s. Since these two organs play a major role in filtering and breaking
down what we take in, they need to be addressed first. Adding a slice of lemon into a glass of water before
breakfast willstimulate the liver’s pathways and is a perfect way to reset the digestion each morning.
Mother nature’s inherent genius is obvious here. Herbs that promote increased function of the Liver &
Kidney will also have downstream effects on the digestive tract & urinary tract, allowing efficient and complete
processing. For example: Dandelion root (Taraxacum officinalis) has been used historically to settle digestive
disturbances and has an affinity for the liver. In addition, it has a bitter taste that stimulates saliva and a resulting
cascade of digestive enzymes downstream. This prompts digestion in the stomach, absorption in the small
intestine and eventually stimulates the colon.
# 2 – Mobilize th e ly mph atic s yst e m. The later stages of detox involve pushing the lymphatic system to
improve excretion of fat-soluble toxins that have been liberated from body tissues. Using a natural sea sponge,
brush the skin in a circular motion along arms, leg and trunk towards the heart. This empties the lymph nodes into
ducts that eventually lead to excretion.
# 3 – Ke ep t he bowels movin g. Cleaning out the liver, kidney and lymphatic tissues moves some wastes into
the lower digestive tract for excretion. If the colon is not moving regularly, there is a risk that they will be slowly
reabsorbed. This undoes all the hard work of detoxing! In addition to consuming fruits and vegetables for their fibre
content, drink PLENTY of water. At least 2L of water per day is often recommended to properly excrete any toxins
that are moving through the system.
Many store bought cleanses contain high amounts of green tea extract and other tannin-containing plants.
While these are useful in some circumstances, they can produce significant laxation at these dosages and lead to
weight loss primarily due to dehydration – an unsustainable & misleading effect.
To reward yourself you can also treat yourself to a detoxifying spa experience at home. Tie together a
green tea bag, a chamomile tea bag and let steep in warm bathwater. Add 2 cups of epsom salts and a teaspoon
of witch hazel for a satisfying skin-friendly soak.
Contact Us!
Thund er Bay Nat urop athi c Cl ini c
Tracy Cook, ND
Jessica Carfagnini, ND
Jordan Sokoloski, ND
219 Algoma Street S., Thunder Bay, ON
Ph: (807) 683 – 7287
E-mail: [email protected]
Hea lthy Fa mi lie s Wel lne ss Centre
Kimberly Traverse, ND
404 Vickers St S., Thunder Bay, ON
Ph: (807) 475-8454
E-mail: [email protected]
Littl e Oak Well ness
Dr. Cindl Nabb, ND
120 4th St N, Kenora, ON
Ph: (807)-468-WELL (9355)