HeartWalk Workout

HeartWalk Workout


The HeartWalk Workout is a special activity program developed by the Heart and Stroke Foundation to help people with cardiovascular problems get regular, healthy physical activity. It has been approved by healthcare professionals and is widely used in Canada. Before starting any physical activity program, check with your doctor first.

When to start:
Start off slowly. Follow the program just as is. At first, resist the urge to walk longer. If you overdo it, you may feel sore and tired afterwards and get discouraged.

If 10 minutes is too much to start, walk just five minutes. You may continue to follow the program by adding five minutes to your walking as it progresses. Keep track of your progress on a calendar or in a daily journal.

How it works

Weeks 1 and 2: Walk every second day.

  • Walk 10 minutes
  • Set an easy pace the first week, go a little faster the second week.

Weeks 3 and 4: Work out four times a week.

  • Walk 10 minutes
  • Set a little faster pace
  • Speed up and go further the fourth week.

Weeks 5 and 6: Work out five times a week.

  • Walk briskly for 25 to 30 minutes
  • Start to pump or swing your arms
  • Walk up gentle hills; lean forward a little when going uphill.

Workout tips

  • Find a walking partner. Keep each other motivated!
  • If the weather is too hot or cold, walk in a mall instead.
  • Match clothing to weather. If it’s cold, layer clothes. If it’s hot, wear light clothing.
  • If you’ve had open heart surgery or a heart attack, ask your doctor about a cardiac rehabilitation program.

Program goal

Build up your exercise tolerance until you can walk at least 30 minutes, five times a week.

Feeling great? Build up to an hour!

Courtesy of The Heart & Stroke Foundation

Live naturally

Live naturally


Need a simple goal for 2014? Be natural.

That’s it. Two little words but they say so much. We live in the information age – it’s all around us, so much so that we can easily drown in it. There are a million diets out there, and a million programs for losing weight, getting fit, setting goals and getting healthy. But which one should you choose?

Live naturally and you’ll feel the stress melt away. Whole, healthy foods like organic vegetables and fruit and ocean-sustainable fish fuel your body, restoring your energy and keeping you strong. They come to you straight from nature, without the processing and additives.

Walking outside in the sunshine replenishes your Vitamin D (a little less at this time of year, mind you) and the fresh air clears the mind and lifts your spirits. A power nap can work wonders too.

Spending time with friends and family, laughing and connecting, is great medicine for our minds and bodies. Not only does it relax you, it boosts your immune system too.

And living in alignment with your beliefs, instead of believing one set of values and living according to another set, will bring peace. Take a little time every day to tune in to who you are and what you believe.

We often overlook the simple pleasures in life but if we listen to our bodies and our hearts, and follow what feels healthy and right for us, we just might find that living naturally is more than enough.

Happy New Year!

Happy New Year!


Check out what’s new at Healthtree…

It’s a brand new year and Healthtree is starting it off with a bang by launching our new website. We’ve redesigned our site to be more accessible and easier for you to read. Our specials are not only on our home page but displayed on our Specials page as well (where else!), so you can scroll through and learn about the products you’re saving money on.

We’re adding recipes too. There’s a new pumpkin pie/gluten free pie crust recipe and we’ve added a great gluten free bread recipe this month, both courtesy of Elana’s Pantry.

January is weight loss month at Healthtree and we have 2 great blog articles for you. Spicing up weight loss by Susan Greenspan, Naturopath and Energetic Therapist gives you a different perspective on weight loss. Not only are the spices she talks about good for your body, they’ll make your healthier diet so delicious you won’t feel deprived at all. You’ll find Susan in the Supplements department so stop by and have a chat.

We’ve coupled Susan’s article with a piece on the Benefits of walking. We all know that we have to move our bodies to be healthy but exercise just seems to get complicated for many of us. Adding workouts to an already crammed schedule can seem impossible and overwhelming so if that’s happening to you, try simplifying. Walking is something you can do just as you are. You can walk to work, walk up stairs or take a walk after supper (bundle up and breathe in that crisp fresh air). We’ve included a second article on a walking program you can try if you need a little structure, courtesy of the Heart & Stroke Foundation.

So explore Healthtree.ca and sign up for our newsletter. We’ll be sending it to you once a month to tell you when the new specials are online and in-store. We wish you a very Happy & Healthy 2014 and hope you’ll make Healthtree your wellness partner this year. Come and see us soon!

Spicing up Weight loss

Spicing up Weight loss


Almost every day a new remedy or product hits the shelves promising easy weight reduction. Some are simple and safe while other’s aid caution. Not everyone can afford the ongoing, long term requirements of these treatments. , New and old programs on diet and fitness always start with great ambition but the appetites for these lesson and the patterns return to returned weight.

What if we changed our diet and figures by just spicing our foods to taste delightful while boosting metabolism, reducing cravings for, and promoting easy and effective digestion.

If the body is content with nutrient and sugar levels are healthy then cravings and obsessive eating can diminished. Some might eat at healthy intervals and doses but metabolism is slow and weight is easily retained.

Here are a few delicious spices that can aid with weight loss while providing other great health benefits.

Black Pepper: Improves digestion by promoting absorption of nutrients. Best action is found from freshly ground pepper.

Cayenne: As well as other spicy foods will increase metabolism. These spices increase body heat boosting burning of fats and increasing calorie burning.

Cinnamon: ¼ teaspoon of cinnamon per day will reduce blood sugar levels therefore cutting craving to sweets and carbs. Cinnamon is also an aid in processing carbs.

Cloves: Have the highest antioxidant value of most spices.

Cumin: Cumin will stimulate gallbladder and pancreatic functions. The gallbladder will release bile to aid digestion and brake down fats and the pancreas will secrete enzymes to break down food particles as well as regulate blood sugar levels.

Garlic: Garlic has multi nutrimental and health benefits but in weight reduction garlic will boost the metabolism and lower insulin levels.

Ginger: Also a metabolism booster, ginger is a diuretic and will hinder cholesterol absorption.

Mustard seeds: With the delicious aroma and taste the heat of the mustard seed will help boost metabolism.

Rosemary: Helps stimulate digestion

Turmeric: In digestion, turmeric plays a role in liver function. The liver has many roles and functions in digestion, processing and storage of nutrients.

May your eating be festive, healthy and pleasurable.


Susan Greenspan, Naturopath & Energetic Therapist

For a consultation, please contact Susan Greenspan at www.susan-greenspan.com.ca. She will help you make the lifestyle changes needed to be a healthier you. For all your organic nutrition and supplements needs, please visit Healthtree at 3827 Saint Jean Blvd. in Dollard-des-Ormeaux or online at www.healthtree.ca.

Copyright © 2012, Susan Greenspan.

To learn more, visit our page Healthtree Professionals.

Happy Holidays

Happy Holidays


Before we end 2013 and begin anew in 2014, we would like to take a moment to thank you for supporting Healthtree and making us a part of your healthy lifestyle this year.

We enjoy getting to know you better, being of service to you and we love that you always make us smile.

Most of all we love learning from you… we may set you on the path to health but you come full circle and share what you’ve learned with us.


So we thank you for a great year, we wish you a very happy and peaceful holiday season with family and friends and we look forward to continuing our journey together in 2014.

We believe in supporting the communities that we live and work in so we give when and where we can. And if you can, please support these charities that do so much for our communities. These are just 2 of the many charities in need where your small contribution can make a big difference.


Projet Communautaire de Pierrefonds (PCP)

Healthtree collected food for holiday baskets but more is needed, especially after the holidays. So we’re collecting non-perishable food for PCP up until December 24th for their January food bank. Please buy a little extra for a needy family.




This Ottawa shelter, run by 1 courageous and warm-hearted woman, has 90 cats; they were down to their last resources in December and in despair. Healthtree came to the rescue with a total of 400lbs of food and 200lbs of litter to tide them over. They need funds, volunteers and more supplies as they cover a very large territory. Learn more about their work on their Facebook page.

Visit their Facebook page.


These are just 2 of the many charities in need. If you can, please help us to pay it forward.

Warm regards and best wishes,

John Brody and the Healthtree family

Stress & Immunity

Stress & Immunity

blog-dec-stressAs the holiday season approaches, people seem more “stressed out” than normal. Everyone endures varying degrees of stress on a daily basis.

Stress may be physical (over-exertion, lack of sleep…), chemical (poor dietary choices, prescription and recreational drugs…), or emotional (poor relationships, changes in life – marriage, new baby, new house, death in family…).

If stress is not dealt with properly and sustained for extended periods of time, it may result in a wide variety of ailments.


Some of these include:

  • Changes in physical health which may include – recurrent headaches, muscle aches and pains, digestive problems, fatigue, high blood pressure, ulcers, a weakened immune system – making it harder to fight off colds and infections.
  • Changes in emotions and feelings such as panic attacks, anxiety, depression…
  • Changes in behaviors such as altered sleep patterns, eating patterns, sexual desire, use of drugs and alcohol.
  • Changes in memory trouble remembering things, lack of concentration.

Prolonged stress can make any health problem worse. It can make your relationships suffer, as may your work.

Serenity – NOW!

There are many ways to tackle stress. The better you care for yourself, the healthier you’ll be – both physically and mentally.

Here are some suggestions:

  • Bodywork On a physical level, bodywork helps to release tension and tightness from the body. This helps to improve blood and lymph flow – which provides tissues and organs with more oxygen, helping them function better. Energy levels may improve, as may muscle and joint function. Improved circulation and lymph flow also facilitates healing, and assists the elimination of waste material.
  • Sleep Get enough sleep, so that you feel well-rested. Adequate sleep also improves the body’s immune defenses.
  • Dietary How well you are able to handle stress can be related to how well you are nourished. A diet that focuses on variety and moderation is the key. Eat organic whenever possible, and limit refined carbohydrates, sugar, soda, coffee and alcohol.
  • Exercise is extremely beneficial for helping to relax the body and mind. Any aerobic activity is helpful – even a walk around the block can help to let off some steam or reduce anxiety.
  • Recreational Activities Do something for yourself – for fun! Focus on humor or hobbies… whatever you enjoy doing.
  • Counseling/Therapy This may be extremely beneficial for those with past and/or present relationship problems and issues.
  • Proper Breathing The effects of stress can be minimized with proper breathing – which provides more oxygen throughout your body. If you watch babies breathe, their little bellies expand when they inhale. If you watch tense adults breathe, all the work is being done by the chest; their abdomen may not even move at all. Check your breathing pattern by placing one hand on your chest and the other on your stomach. Take note which hand moves as you breathe. If the lower (abdominal) hand moves, you are a belly-breather (very good!). If the top hand moves, you are a chest-breather, and must re-learn how to breathe. Practice abdominal breathing by expanding your belly as you inhale.

The holidays will come and go… try to enjoy them as much as you can. You cannot control everything (let alone crazed relatives!), so let go of some of that unwanted stress by adopting some of these coping techniques.

Have a Happy Holiday season… and remember to breathe!!


Dr. Margaret Varga, Chiropractor

For a consultation, please contact Dr. Margaret Varga BSc DC, at the West-Island Integrative Health Centre, www.integrativehealthcentre.ca. One of our licensed health professionals will help you make the lifestyle changes needed to be a healthier you. For all your organic nutrition and supplements needs, please visit Healthtree at 3827 Saint Jean Blvd. in Dollard-des-Ormeaux or online at www.healthtree.ca.

Copyright © 2013, Dr. Margaret Varga.

To learn more, visit our webpage Healthtree Professionals.

Dirty Dozen Cosmetic Chemicals to Avoid

Dirty Dozen Cosmetic Chemicals to Avoid

The David Suzuki Foundation’s Dirty Dozen Cosmetic Chemicals to Avoid

  1. BHA and BHT
    Used mainly in moisturizers and makeup as preservatives. Suspected endocrine disruptors and may cause cancer (BHA). Harmful to fish and other wildlife.

  2. Coal tar dyes: p-phenylenediamine and colours listed as “CI” followed by a five digit number
    In addition to coal tar dyes, natural and inorganic pigments used in cosmetics are also assigned Colour Index numbers (in the 75000 and 77000 series, respectively). Look for p-phenylenediamine hair dyes and in other products colours listed as “CI” followed by five digits.1 The U.S. colour name may also be listed (e.g. “FD&C Blue No. 1” or “Blue 1”). Potential to cause cancer and may be contaminated with heavy metals toxic to the brain.

  4. DEA-related ingredients

  5. Get the sustainable shopper’s guide to cosmeticsUsed in creamy and foaming products, such as moisturizers and shampoos. Can react to form nitrosamines, which may cause cancer. Harmful to fish and other wildlife. Look also for related chemicals MEA and TEA.
  6. Dibutyl phthalate
    Used as a plasticizer in some nail care products. Suspected endocrine disrupter and reproductive toxicant. Harmful to fish and other wildlife.

  7. Formaldehyde-releasing preservatives
    Look for DMDM hydantoin, diazolidinyl urea, imidazolidinyl urea, methenamine and quarternium-15. Used in a variety of cosmetics. Slowly release small amounts of formaldehyde, which causes cancer.

  8. Parabens
    Used in a variety of cosmetics as preservatives. Suspected endocrine disrupters and may interfere with male reproductive functions.

  9. Parfum (a.k.a. fragrance)
    Any mixture of fragrance ingredients used in a variety of cosmetics — even in some products marketed as “unscented.” Some fragrance ingredients can trigger allergies and asthma. Some linked to cancer and neurotoxicity. Some harmful to fish and other wildlife.

  10. PEG compounds
    Used in many cosmetic cream bases. Can be contaminated with 1,4-dioxane, which may cause cancer. Also for related chemical propylene glycol and other ingredients with the letters “eth” (e.g., polyethylene glycol).

  11. Petrolatum
    Used in some hair products for shine and as a moisture barrier in some lip balms, lip sticks and moisturizers. A petroleum product that can be contaminated with polycyclic aromatic hydrocarbons, which may cause cancer.

  12. Siloxanes
    Look for ingredients ending in “-siloxane” or “-methicone.” Used in a variety of cosmetics to soften, smooth and moisten. Suspected endocrine disrupter and reproductive toxicant (cyclotetrasiloxane). Harmful to fish and other wildlife.

  13. Sodium laureth sulfate
    Used in foaming cosmetics, such as shampoos, cleansers and bubble bath. Can be contaminated with 1,4-dioxane, which may cause cancer. Look also for related chemical sodium lauryl sulfate and other ingredients with the letters “eth” (e.g., sodium laureth sulfate).

  14. Triclosan
    Used in antibacterial cosmetics, such as toothpastes, cleansers and antiperspirants. Suspected endocrine disrupter and may contribute to antibiotic resistance in bacteria. Harmful to fish and other wildlife.

Read the full story on the David Suzuki Foundation website.

Get the pocket shopping guide.

Then come to Healthtree to see our people-friendly Health & Beauty products!

Happy Thanksgiving

Happy Thanksgiving


Healthtree is very grateful for YOU – our wonderful customers who we love to serve and share our passion for wellness.

From our family to yours, Happy Thanksgiving!

Eat Well – Live Longer

Eat Well – Live Longer


The Heart & Stroke Foundation has a guide to help you and your family eat a little healthier. Eat Well. Live Longer. has information about nutrition labelling and helps you make healthier choices for:

  • Meals
  • Snacks
  • Eating in restaurants

Download the guide: Eat well. Live Longer.

Then come to Healthtree for fresh organic fruits and vegetables, dairy and dairy substitutes, vegan and vegetarian meals, meat free of hormones and antibiotics, natural face and body care products, wellness supplements, and more. We’re ready to help – just ask us!

PCP Fundraiser Clothing Sale

PCP Fundraiser Clothing Sale

Shop from each others’ closets and support Projet Communitaire de Pierrefonds!


When: Saturday and Sunday, September 7th and 8th
Time: 11:00am to 5:00pm
Address: 47 – 5th Avenue North, Roxboro, QC, H8Y 2T3

Donate yours and buy more. All pieces between $3 and $25.

All money collected will be donated to the PCP working closely with mothers, providing them with a community kitchen, preschool program, visiting mothers program, young mothers program, women’s group, parents support program, after-school homework and language support program, motive-action and more.

Download the clothing sale flyer here

Healthtree is a proud supporter of Projet Communautaire de Pierrefonds.