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Haiti Brings Hope For a modern yogini
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macHine stretching for strength & Flexibility
Crossfit Crusader mandy gill sHares Her story
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Eating by the Book
Contents
MAY/JUNE 2013
32 YOGA MACHINE Stretching for strength & flexibility 44 TURKS & CAICOS Tropical Island Solitude 74 DO IT IN THE SAND Beach Yoga
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RECONSTRUCTION YOGA
PHOTO: SWOAN PARKER
A humanitarian’s personal recovery
ON THE COVER: PHOTOGRAPHY: KAROLINA TUREK COVER MODEL: MANDY GILL HAIR & MAKEUP: HELEN DAO
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IN EVERY ISSUE
07 SWEATEQUITYMAGAZINE.COM 08 PUBLISHERS NOTE / CONTRIBUTORS 10 COMMUNITY SWEAT 12 STRETCH IN THE CITY 16 OM NEWS 18 TEACHER STORY 20 GEAR + ECO SWAG 28 SPIRIT JUNKIE 37 99% PERSPIRATION 42 STUFF WE LOVE 48 AMBASSADOR LOVE 54 THE INGREDIENT 58 RAW AMBITION 77 1% INSPIRATION 79 ENLIGHTEN UP 80 SWEAT ETIQUETTE
DELICIOUS LIVING
52 SHARING THE GOODNESS Local fare 53 NUTS ABOUT PASTA Pasta Fresca Villa Francesca 54 THE INGREDIENT Iced Tea 56 TASTEMAKERS Chef Yassir Qahawish
DO YOGA
72 ANXIETY HEALERS 4 postures for relief 74 TAKE YOUR PRACTICE TO THE BEACH 5 Poses for the sand
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BREATHE IN
24 IT’ AIN’T SO SWEET Sugar is toxic 25 STRESS The good, the bad, and the ugly 26 EAT THIS Food to aid digestion
WORK OUT
32 GET LONG & STRONG Yoga for strength and flexibility 36 BOOST YOUR FITNESS A holistic approach 38 FUEL A divine taste sensation
LOVE LIFE
43 FOOD FOR YOUR SKIN Aloe vera face mask 44 TURKS & CAICOS Island beauty
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44
PHOTO: CARAGH CAMERA
Contents
74
CROSSFIT CRUSADER
Mandy Gill shares her story
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Volume 3, Issue 4
Great Sex?
PUBLISHER/CREATIVE DIRECTOR Fred Antwi fred@sweatequitymagazine.com CONTRIBUTING EDITOR Aimee Dingwell editor@sweatequitymagazine.com EDITORIAL DIRECTOR/PROMOTION MANAGER Debra Antwi debra@sweatequitymagazine.com FOOD EDITOR Andrew Muto ART DIRECTION Adriana Garcia PRODUCTION MANAGER/STAFF WRITER Sarah Lichtman production@sweatequitymagazine.com COPY EDITOR / CONTRIBUTOR Eryn Kirkwood
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Damian
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CONTRIBUTORS Arsenik Studios, Laura Berman, Gabrielle Bernstein, Bee Bosnak, Brendan Brazier, Caragh Camera, April Crake, Colin De France, Sarah Eggenberger, Mandy Gill, Alex Hutchinson, Jason Horning, Stephanie Kleschnitzki, Jennifer Ledbury, Oliver Lee, Liana Louzon, Bonnie Lynch, Michelle Marion, Mary Luz Mejia, Erin Moraghan, Swoan Parker, Dina Rich, Angela Rose, Mareika/ Graham Smith, Fave Studios, Natalie Sweet, Karolina Turek, Grace Van Berkum, Jennifer Young, Steve Z Photography SALES sales@sweatequitymagazine.com CIRCULATION circulation@sweatequitymagazine.com
Contain
While every effort has been made to ensure that advertisements and articles appear correctly, Sweat Equity Lifestyle Media Group cannot accept responsibility for any loss or damage caused directly or indirectly by the contents of this publication. All material is intended for information purposes only. The views expressed in this magazine are not necessarily those of its publisher or editors.
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Goat y n r o H Weed
All rights reserved. Reproduction in whole or in part is prohibited without written permission from the publisher.
TM
OWNED AND PUBLISHED BY Sweat Equity Lifestyle Media Group 6-1500 Upper Middle Road West, #118 Oakville, Ontario L6M 0C2 info@sweatequitymagazine.com Sweat Equity Magazine is published 6 times a year: Sept/Oct; Nov/Dec; Jan/Feb; March/April; May/June; July/Aug
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FOR ADVERTISING/SALES INQUIRIES: sales@sweatequitymagazine.com Printed in Canada on paper from a sustainable source using vegetable-based inks. CONTACT US Readers are invited to contribute comments, views and photos. Please send article submissions and photography to: editor@sweatequitymagazine.com MODEL/PROFILE SUBMISSION To be considered for a model/trainer/instructor profile, please email: editor@sweatequitymagazine.com
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Eating by the Book SWEATEQUITYMAGAZINE.COM
Online Sweat Equity Charity Yogathon
Best of 2013 Directory
Saturday, August 17, 2013
Save The Date!
Our ‘Best of’ Directory for 2013 will help you find the best studios, yoga teachers, retreats and spas, teacher training programs, and fitness and wellness services that Canada has to offer – all at your fingertips! Log onto our website and click the Best of 2013 Directory banner on our homepage or click the Directory link on the navigation bar. We’ll get you there so you can explore and be confident that whatever your selection….you’re choosing from the best!
W
e are holding our 1st annual Sweat Equity Charity Yogathon! Sadie Nardini alongside some other top teachers will lead you through an exhilarating and rewarding class. Share in the experience of contributing to the fight against childhood cancer as we raise funds for the Coast to Coast Against Cancer Foundation – and rock it out on your mat with Sadie and friends. Join us from 2 - 5pm on Saturday August 17th _ Metro Toronto Convention Centre (inside canfitpro consumer fitness and wellness show). For more details please visit www.sweatequityyogathon.com.
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PUBLISHER’S NOTE & CONTRIBUTORS
Reflection An interesting, and paradoxical, fact about mirrors is that they can only reflect what’s in front of them; yet sometimes, they show us much more than meets the eye. There’s the physical reflection, but that’s just the gateway to the deeper revelation that comes when we’re willing to stick with what we see instead of running away when the image is unexpected, unappealing, or downright terrifying. The stories in this issue touch on the relationship between what’s “out there”—in the mirror, in the gym, in the world—and how it works through us as transformation. BC radio personality Mandy Gill, featured on our cover, uses the physical challenge of fitness to face up to the deeper truth of an eating disorder. Humanitarian and yogini Stephanie Kleschnitzki went to Haiti to assist with the country’s reconstruction, and in the broken and chaotic landscape, found a reflection of her own fractured life. With yoga as a means of skillfully holding her own gaze in the mirror, she learned that the often-quoted line from Hemingway has some truth to it: we really can become stronger in
LIANA LOUZON has been a contributing photographer to Sweat Equity since our first issue. She has a unique approach to fitness and yoga photography where she combines her creativity and out of the box vision with her Kinesiology degree to capture the human body. lianalouzon.com
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the broken places. World traveler and yoga teacher Chris Chavez shares the experience of seeing himself and his teaching against the backdrops of many different cultures. The natural world, too, has always been a mirror of sorts, and this issue’s articles on Turks & Caicos and beach yoga invite us to consider the opportunities for reflection against the twin mirrors of sea and sky. Step up to the looking glass. We think you’ll like what you see.
Fred Antwi, Publisher
ANDREW MUTO is a true foodie and passionate about eating for well being. Twenty-five years of cooking has nurtured his desire and kept Andrew on purpose – to help people from all walks of life enjoy healthy foods that are simple and easy, incorporating local fare and organic where possible! He offers healthy private/corporate catering services, food demonstrations, and recipe resurrection. createhealthyfood.com
ERYN KIRKWOOD, MA, RYT200, is a dedicated yoga teacher and raw food enthusiast. She holds group classes, individual consults, and workshops in Ottawa, Ontario. She’s had a passion for writing since her first journal at age ten. ErynsYoga.com
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F
COMMUNITY
SWEAT Upcoming special events
Sunday June 23, 2013
KICK IT UP FOR KIDNEY CANCER
Kidney Cancer Canada (KCC) is hosting Kick It Up for Kidney Cancer, a four-hour long bootcamp fundraiser being held in Toronto on Sunday, June 23rd. Top Toronto fitness professionals, including Jock Yoga founder Michael DeCorte, will be sweating their stuff for kidney cancer and bringing together teams and individuals to get moving for a good cause! This event will be the first of its kind in support of KCC, the only organization in Canada dedicated solely to improving the quality of life for kidney cancer patients and their families. For more information and to sign up, to kick it up, visit WWW.KIDNEYCANCERCANADA.CA.
Tell us about it!
Sweating for a great cause? We wanna know so we can spread the word. Email community@ sweatequitymagazine.com
June 22, 2013 – Toronto June 27, 2013 –Montreal
LOLË WHITE YOGA TOUR Building on past Lolë White Yoga Session events in Paris and Montreal, Lolë resolved to create its one-of-a-kind yoga session into a worldwide tour. Whether an experienced yoga practitioner or a novice, young or old, everyone is invited. Join in for a special yoga session dedicated to peace, and come dressed in white to share the magic. Canadian active wear label Lolë is living its ‘Live out loud everyday’ belief to the fullest this summer, as the Lolë White Yoga Tour visits Toronto—its first Canadian stop of the year. On June 22, 2013, at Fort York National Historic Site, over 2,000 Canadians dressed in white will participate in a session dedicated to unity with the city’s stunning skyline as the perfect backdrop. The session is free; register online at LOLEWOMEN.COM
Registration starts at 9:00am and bootcamp starts at 10:00am. Varsity Stadium (299 Bloor St. West, Toronto)
June 7th, 8th, & 9th
ANANDAFEST 2013 Finally, Canada has our own three-day outdoor yoga and conscious-living festival in an absolutely beautiful surrounding. ANANDAFEST’s second gathering will provide an inspirational weekend of outdoor yoga for all levels, spiritual stewardship, music, vendors, workshops, and more. Building on the success of the first year in 2011, they have secured a breathtaking 70-acre property at the base of the majestic Niagara Escarpment located in north Burlington, Ontario, at Camp Sidrabene. Access to over 30 classes, many speakers, music performances, camping on the premises, and workshops over the entire three days are all included in the price of your weekend pass! Tickets range from $35$150 (three-day weekend pass with camping). ANANDAFEST.ORG
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STRETCH IN THE CITY
3-Minute Stretch, S’il Vous Plait! Studio Mouvement and Yogavita raise the bar BY ERYN KIRKWOOD, MA
A
re you curious enough to try something new? Order up a three-minute egg, or how about doing yoga to the beat of a drum? Yogavita in Toronto and Studio Mouvement in Quebec bring the ancient practice to creative new heights, with enough variety to appeal to anyone’s senses. Although it sounds like Sunday brunch on the run, three-minute egg is the latest advancement in asana; and if the practice is something that makes your heart sing, come move your body to the rhythm of another language. Yogavita and Studio Mouvement endeavour to please, and without question, they hit the mark!
STUDIO MOUVEMENT Interested in exploring yoga with a musical twist? Try marching to the beat of a different drum (or stretching to a different language) at a creatively inspired, bilingual studio in Gatineau, Quebec: Studio Mouvement. Aside from the fantastic yoga, you’ll explore what was likely humankind’s first musical foray: percussion and dance. This studio rocks the heart of the revitalized Vieux-Hull in Gatineau, QC! Straying from a typical yoga experience is part of the mystique that owners Tatiana Nemchin and Joël Delaquis have nurtured. They have “created a space for people to gather, move, explore, share, and be.” With emphasis on movement accompanied by music, each student is given the freedom to discover and explore their comfort zone unencumbered by judgement. Joel and Tatiana support and encourage such expression and in fact strive to provide it in every class. And there are plenty of classes to choose from, with no less than 20 a week! The owners’ unique lifestyles have shaped their studio outlook and philosophy. Tatiana fell in love with yoga in the 90s and has been teaching for the better part of a decade. With a history in arts and entertainment, her influences are manifested in the spirit of service. She has found ways to benefit the community, offering classes for people with stress, anxiety, and trauma. Joel worked as an artistic programmer for events and is a professional musician. His band, Les Hardis Mousallions, was signed to Warner years ago. So there’s no guessing who leads the percussive workshops and classes! Explore Mouvement! 69 rue Eddy, Gatineau, QC studiomouvement.com
YOGAVITA Yogavita is a must-see for yogis in the Toronto area. With a rising reputation for the “Three Minute Egg,” affectionately called 3ME, one might think it’s a restaurant or fad diet and not a new studio. Rest assured, this fully renovated industrial loft provides plenty of nourishment through its diversity of classes and teachers. For those unfamiliar with 3ME, it’s a special contoured block considered indispensable in various rehabilitative environments, including pilates, chiropractics, and physical therapy. Owner Kelly Hilton was hooked the first time she used it, thus many of her classes incorporate it, too! You might even call Kelly an Egg-Spert. Her signature class infuses the unique benefits of this ergonomic yoga prop to support proper alignment and spinal decompression in supported backbends. She teaches students how to build core strength, back strength, and arm and shoulder strength to further expand their yoga practice. 3ME is the counterstretch to daily life! A practitioner for nearly two decades and a self-proclaimed lifelong entrepreneur, Kelly is devoted to studying the science of yoga and wellness. Her fascination with plasticity of the mind and how to move beyond deeply ingrained habits give her an edge in a city flooded with studios. Being present, living in the moment, and creating a better self are not just catch phrases at Yogavita. They’re the physical manifestation of a philosophy on life. 30 Eastern Avenue,Toronto, ON yogavita.ca.
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Eating by the Book
Product Review
Om News
OM NEWS
OM News
FROM THE LATEST RESEARCH TO OM-WORTHY TRIVIA, WE FILL YOUR CUP WITH POSITIVITY! HOW LOW WILL YOU GO FOR A REFUND? Lulu puts fans to the test
A
fter bending over, literally, for a Lulu staff inspection, the trademarked yoga pants of Torontonian Christina Phillips were deemed “not sheer enough” to warrant a refund–not that any loyal fan would want a refund, that is. Store credit? Maybe. With 211 shops across Canada and the US and a steep net value of about $1.4 billion (worth every luon cent, according to the female devotees and their supportive male counterparts), perhaps the Vancouverbased company is just expanding too
far. . . ? We think not. According to Sari Martin, an employee with the communications firm speaking on behalf of Lululemon, anyone who purchased black Luon yoga pants from March 1 onwards may return their pants due to a problem with the material–it’s a leeeetle too revealing. Bottom line? Officials have reassured us that Phillips’ experience was an awkward anomaly: to obtain your cash back, no Down Dogs, no Up Dogs, no yoga poses required.
don’t Just Sit There Sukhasana!
MOMENT OF GRATITUDE
Yogis know one of the best ways to experience “living in the now” is by cultivating an attitude of gratitude. This was a feat easily met when I arrived back on Canadian soil after a brief trip to the US, just 45 minutes from the Boston tragedy. It’s hard to comprehend such a senseless act of violence (certainly no reasonable person can), but it sure drives home the profound gifts of health and safety that shape my life today. A momentary pause for reflection is most certainly OM-worthy.
Or is it . . .
A SALUTE TO HINDUISM?
We see yoga on every the teaching of yoga. Why? corner, and its all-inclusivity Well, yoga promotes Eastern makes it a tool for religions. The school, located stress-reduction among near San Diego, began “Is It art or can I sIt on It?” At first glance, I knowto that’s employees, trauma recovery offerwhat Ashtanga Yoga in for futuristic inmates, artistic rendering of a chair is September as you’re thinking. Yes, this coping actually functional. not only skills is the minimalist design a work of one aspect of art, but you can sit onamong it . . . foraddicts, hours! no more slouching over yourtheir Physical rehabilitation for Education computer; this canadian-made vegan-friendly contemporary cardiac patients, program. School chair allows you to sitand comfortably in a cross-legged yoga pose officials claim now, finally, (sukhasana) at your desk, eating watching Tv, or anywhere we see yogadinner, in that repeated else you’d want to grab seat. theacourtroom, rounds of Sun too! This past Salutations have February, nothing to do Sukhasana inspires people to rethink the way they sit; it promotes parents of two California with endorsing religion, and perfect spinal alignment, allowing the body to achieve physical and grade school students sued yet, the history of yoga is mental harmony—hence the yoga posture after which it’s named. The Encinitas Unified School rooted in Hinduism. So what District with the intent to halt if we just called it stretching? If the price tag seems steep, it’s well worth the investment. each chair is 100% customizable. You can select from 3 different sizes and choose from a variety of vibrant or neutral tones. It comes Heard any great news? an OM-azing experience equipped with castors for hardwood oryoga carpet and Had gas lifts for recently? Snapped unforgettable asanafor while various table heights, which all add up to aanperfect fit. Whether Wepractice, want to hear about Write to us at the office, home, or yourtraveling? meditation this to chair willit!change editor@sweatequitymagazine.com and share your the way you sit—forever! thoughts and stories. Then check Om News for the latest trends, research, and community love. sukhasana.com / starting at $1,800
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OM NEWS
(Book Review)
Good Night Good Oakville's Bra heaven
Refuse To Surrender One woman’s quest
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disease that chooses award-winning journalist Donna Jackson Nakazawa as its supposed victim has made a serious mistake. The emerging field of neurobiology and its cousin ACE (adverse childhood experiences) blend with relentless motivation and a thirst for cutting-edge science to create the compelling story titled, The Last Best Cure. But most compelling is the author’s refusal to surrender her quality of life to an auto-immune disease that demanded constant medical attention. Rather, Nakazawa discovered ways to reclaim lost joy–something no mainstream therapy can offer. The power of accepting responsibility for our life and our
body vanquishes any scapegoat mentality. For Nakazawa, reality is a construct that resides entirely within our own mind. Our mind holds the keys to freedom as much as it does the chains of imprisonment. Not just the story of one woman’s quest, The Last Best Cure is a lifeboat for anyone who is navigating the dark waters of illness, pain, and suffering. When simple tools like meditation, yoga, and acupuncture succeed in place of modern medicine, the exciting implications are far reaching. The author applies her masterful command of the language to sew a compassionate yarn capable of convincing any reader of the healing power of body, mind, and spirit.
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TEACHER’S STORY
What is your greatest challenge?
Flying and lack of time. Flying: The physical demands of travel have to be one of the hardest things about what I do. Last year I flew close to 150,000 miles. That’s like circling the planet about six times! So I have to be mindful to get rest, eat well, and drink loads of water. In this way, travelling has become part of my yoga practice. Lack of time: There never seems to be enough of it. I get requests to teach someplace new almost every day! For years I said yes to everything; now I find it hard to find time and space for myself. I leave time in my schedule to rest and inevitably I’ll get an email from someone who is inspired to have me come and teach, and before I know it, I’ve said yes, the plane tickets are bought, the fliers are up, and I’m sitting in a yoga studio, dance studio, converted warehouse, heavy metal club, or church hall with students in front of me ready to ROCK OUT!
Any wisdom for our readers? Find time to nurture things that make you happy. Many of us have a mile-long list of things that keep us from experiencing happiness, but we have a hard time naming 5 things that bring happiness and ease. Here’s a simple list I made years ago: 1. Get good sleep 2. Cook and eat well 3. Exercise 4. Meditate 5. Swim in the sea
How do you make your classes spiritually uplifting? Ah yes! That is tricky business! As a yogi, as a teacher, and as a human being, the only path I know is the one that I have walked. I use the traditional roots of yoga to establish common ground and to provide context so that I can share my own experiences and insights. I believe yoga practice is about connecting to our spirit and then bringing it out in what we do ... you don’t need to know history or anatomy to do that well. All you need is an understanding of who you are and a desire to share that with others.
Your perspective on the Anusara ordeal?
What is the greatest gift of teaching and travelling? I have a blast doing what I do! I feel SO blessed to be able to travel the globe doing what is so natural to me, which is to simply inspire others to be more themselves. I get to meet some incredible beings. I’d have to say that’s the coolest part!!
Chris Chavez
Conscious Acoustic Rock. That’s how Chris defines his musical artistry, but most of us know him to rock it out on the mat, where he certainly takes centre stage. Considered one of the most sought after teachers in the world, Chris provides some insight into the trials and triumups of being a rock star yogi. BY ERYN KIRKWOOD, MA
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It was disheartening and yet the situation offered teachers the opportunity to take steps towards being responsible for creating and spreading our own teachings. I view systems as the pots that give trees support and structure until they are strong enough to be planted in the forest. If you keep them in the pot too long, they won’t have the opportunity to experience their full potential. There were many teachers within the system, including myself, who were holding too much space. Had all these teachers been encouraged to go off and start their own thing, so that newer teachers could take root, the whole thing would have played out slightly differently. As it turns out, nature has a way of bringing everything into balance.
WWW.SWEATEQUITYMAGAZINE.COM | may/june 2013
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Meet the Faculty:
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Kristin Campbell RYT-500 YYoga teacher
Brant Forrester RYT-200, YYoga YHot, Reiki Level III YYoga teacher
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may/june 2013 | WWW.SWEATEQUITYMAGAZINE.COM
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BREATHE IN (Sweat Science)
It Ain’t So Sweet Sugar is toxic
S
ugar is indeed toxic. It may not be the only problem with the Standard American Diet, but it’s fast becoming clear that it’s the major one. A study published in the February 27 issue of the PLOS journal connected increased sugar consumption and increased rates of diabetes by examining the data on sugar availability and the rate of diabetes in 175 countries over the past decade. After accounting for other factors, researchers found that increased sugar in a population’s food supply was linked to higher rates of diabetes, independent of obesity rates. In other words, it’s not just obesity that can cause diabetes: sugar can cause it, too.And obesity does not always lead to diabetes. The study demonstrates this with the same level of confidence that linked cigarettes to lung cancer in the 1960s. As Rob Lustig, one of the study’s authors and a pediatric endocrinologist at the University of California, San Francisco, noted, “You could not enact a real-world study that would be more conclusive than this one.” The study controlled for poverty, urbanization, aging, obesity, and physical activity. It controlled for other foods and total calories. The key point of the article was this: “Each 150 kilocalories/person/day increase in total calorie availability related to a 0.1 percent rise in diabetes prevalence (not significant), whereas a 150 kilocalories/person/day rise in sugar availability (one 12-ounce can of soft drink) was associated with a 1.1 percent
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BY ALEX HUTCHINSON
rise in diabetes prevalence.” Thus for every 12 ounces of sugarsweetened beverage introduced per person per day into a country’s food system, the rate of diabetes goes up 1 percent. (The study found no significant difference between those countries that rely more heavily on high-fructose corn syrup than cane sugar.) This is as good (or as bad) as it gets–the closest thing to direct causation that we will see. (To “prove” scientific causality, you’d have to completely control the diets of thousands of people for decades. It’s as technically impossible as “proving” climate change or football-related head injuries or, for that matter, tobacco-caused cancers.) And just as tobacco companies fought, ignored, lied, and obfuscated in the 1960s (and through the 1990s), the pushers of sugar will do the same now. As Lustig says, “This study is proof enough that sugar is toxic. Now it’s time to do something about it.” The next steps are obvious, logical, clear, and up to the Food and Drug Administration. To fulfill its mission, the agency must respond re-evaluate the toxicity of sugar, arriving at a daily value (i.e., how much added sugar is safe?) and ideally removing fructose (the “sweet” molecule in sugar that causes the damage) from the “generally recognized as safe” list, because that’s what gives the industry license to contaminate our food supply. What’s the take-away? Overeating isn’t the only thing that can make you sick; it’s overeating sugar. We finally have the proof we need for a verdict: sugar is toxic.
WWW.SWEATEQUITYMAGAZINE.COM | may/june 2013
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Stress
The Good, the Bad, the Ugly
BY COLIN DE FRANCE
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hen thinking about stress in our daily lives, what comes to mind is getting stuck in rush hour traffic just before an important meeting, having difficulty at school or work, struggling to pay the bills, or the challenge of getting fit and maintaining a healthy body weight. The sources of stress that affect our lives can be categorized as being psychological, as in the above noted; physiological, from toxins and pollutants in the air we breathe and foods we eat; and physical, such as getting burned by a hot frying pan or turning an ankle while playing soccer. All three forms are interdependent; that is, each affects the other. If you burn your hand on a frying pan (physical stress), you might curse your carelessness (psychological stress response), while your body follows with inflammation and increased fluid to the burned tissues (physiological stress response). Most of us think stress is a bad thing, when really it’s a necessary part of life. Life without stress equals death! Exercise creates stress in our muscles and joints. In response, the body produces cortisol and adrenaline, which increase heart rate and shift blood flow and energy production away from the gut and into the exercised muscles to support the increased demand for energy. This is known as the fight or flight response. R AYNE YER With continued exercise, the body adapts to this stress by increasing the number and size of the muscle fibres and strength of the joints. This a good thing. Problems arise, however, when we exercise too much, don’t provide adequate time for rest and recovery, or allow ourselves to become so stressed that we’re overwhelmed. In these cases, the stress hormones are continuously secreted, which can eventually lead to low energy levels, mental fatigue, increased risk of injury, and chronic illness. When dealing with a difficult colleague at work, for example, we can choose to see the person as someone who makes our life challenging, or as someone who can teach us a lesson in patience, tolerance, and compassion. One scenario gets the stress hormones going and keeps them flowing, while the other has the reverse effect, promoting a sense of calm and clarity and allowing the body to carry on with the vital processes of digesting, repairing tissue, and fighting infection. The key to healthy living is not eliminating stress but recognizing why it exists and learning how to manage it effectively. At the end of the day, it’s all about the choices we make and how we choose to view the world around us!
“Change the way you look at things and the things you look at change.” ~D . W
D
COLIN DE FRANCE, BSc, PTS, is president and CEO of Inbalance Nutrition. He is also a lifestyle coach, personal trainer, nutrition consultant, author, and keynote speaker.
may/june 2013 | WWW.SWEATEQUITYMAGAZINE.COM
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BREATHE IN (Vibrant Health)
Eat This!
Food combining for better digestion
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id you know the combinations of foods you eat can affect your digestion and health? Do you suffer from bloating, smelly gas, constipation, mucous, or partially digested foods in your stools? All foods enter and exit the body at different times and require different digestive enzymes and acid or alkaline conditions. When we eat foods that don’t combine well, a bevy of negative things can occur within our body, including putrification, fermentation, indigestion, and constipation, which can eventually lead to disease. If you experience these symptoms, please know that your body should not respond this way to food every time you eat. When you digest your food with ease, your body functions with ease. And what happens in your stomach and digestive tract affects all aspects of your health. Suffering from digestive issues is not fun. The undigested food stays in your digestive tract and putrefies, creating a toxic environment that makes your blood more acidic, allowing yeast, viruses, and potential cancer cells and parasites to grow. The immune system suffers, making you more prone to illness when your inner ecosystem becomes damaged. Food combining involves eating foods that, when taken together, assist digestion. Because proteins, carbohydrates, and fats all digest in different ways, they can interfere with each other, causing a gassy, bloated feeling. By properly combining your foods, you can reduce bloating, speed up elimination, and increase energy. Your digestive tract won’t have to work so hard to provide the nutrients you need for energy. Basically, food combining is about finding “quick exit combinations.” The quicker the food is digested, the less waste it will leave. There are many levels of food combining. Although some are quite strict, the basics can still bring excellent results. If you don’t have any digestion issues, then you don’t have to worry about food combining. It may not be for everyone, but it’s definitely worth trying out! It can be especially useful for people with weak digestion and a slow metabolism, as it helps to balance the body and enable it to function more efficiently. I used to have major digestion issues, and food combining has helped heal my body. It is a way of life for myself and many of my clients; I have seen amazing results with it! Following these simple rules will enhance your digestion and enable a life without bloating, indigestion, and gas–and a life filled with lots of energy! Let’s take a look: FOOD COMBINING BASICS: Rule #1: Eat fruit and melon on an empty stomach. Fruit is excellent and offers plenty of nutrition, but it is best eaten alone to avoid fermentation and putrification in the digestive tract, which causes gas. Twenty to 60 minutes away from other foods is ideal.
BY GRACE VAN BERKUM, RHN
Rule #2: Starches + vegetables = good. (Starches + protein = bad.) Starches should be eaten with vegetables only (not protein). This includes grains, squashes, sweet potatoes, yams, root vegetables, beans, cereals, and breads. Give yourself about 3 hours to fully digest. Good combinations are salad and squash soup, quinoa and vegetables, brown rice and vegetables, beans and stir fry, and veggie sandwiches. Rule #3: Protein + vegetables = good. (Protein + starches = bad.) Protein should be eaten with vegetables only (not starches). This includes nuts, seeds, beans, and flesh. Give yourself about 4 hours to fully digest non-animal protein. Animal protein can take 8 hours or more. Good combinations are nuts on a salad, beans and veggies, meat and salad, veggie omelette, and seed pâté. Rule #4: Avoid liquids with meals. Most people are shocked at this because we are often told to hydrate. Hydration is one of the best things you can do for yourself, but drink your water away from meals. The best time to drink is 15 minutes before you eat or 1 hour after. Taking liquids while eating dilutes digestive juices, which slows digestion and metabolism, impedes absorption of nutrients, contributes to indigestion, and can also contribute to cravings because not all nutrients are absorbed. Strong cravings indicate your body is out of balance. A little sip here and there throughout a meal is not detrimental; just avoid a lot of liquids. Also, stick to room temperature water that doesn’t shock your body and slow the digestive process. “Healthy” granola is an example of poor food combining. It usually contains rolled oats (starch), nuts (protein), honey, and dried fruits (sweet fruit). The combination of protein and starch creates various gasses, including sulfur. The combination of starch and sweet fruit creates fermentation and alcohol. Vegetables go with everything. For optimal digestion, don’t mix fruit sugars with other foods and don’t mix starches and proteins. This combination slows digestion for 6 to 14 hours, resulting in extra toxins. Ideal digestion can be a speedy 3-to4-hour process that leaves a surplus of digestive juices for detoxification. Try these simple rules for food combining for just one week, and notice how you feel. The best way to find out what works for you is to experiment with different food combinations at different times. What works for me might not work for you, so allow your own experience to guide you. There is nothing more empowering than awareness and self-knowledge. Have fun exploring!
GRACE VAN BERKUM is an adventurous, health-conscious Canadian who lives in beautiful tropical Nicaragua. She offers Gracious Living Yoga Adventure Retreats that focus on detoxification of body and mind. They incorporate yoga, raw food workshops, meditation, breathing exercises, surfing, and volcano hiking. For more information, go to gracevanberkum.com.
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• Dark green leafy vegetables are the only food that can be combined with every other group without negative effects; they help digest other foods by stimulating the secretion of digestive enzymes. Green leaves mixed in fruit smoothies are excellent. The fibre in the greens slows the absorption of sugar from fruit, which makes green smoothies possible for people with a high sensitivity to sugar (i.e., people with diabetes, candida, or hypoglycemia). • Avocados, although technically fruits, are considered neutral and can be eaten with everything. They are one of my top 10 superfoods since they are loaded with good fats, gluthathione, fibre, and potassium. • Tomatoes are technically fruits, but they can be treated like a vegetable because of their low sugar content.
• Beans are a starch and a protein. Soak them before cooking and eat them with vegetables for optimal digestion. • Lemons and limes, although acidic fruits, are best consumed with other foods due to their powerful alkalinizing effect. You can use them in salad dressings, sauces, or smoothies. • Digestion begins in the mouth, so chew your food thoroughly no matter what combination you are eating. • Keep meals as simple as possible for best digestion. Three to five ingredients is best. • Digestion could be compromised due to previously poor food combining, but it can also be due to limited release of HCL, enzymes, bile, poor gut flora, gut inflammation, and other issues. If your issues still persist after combining foods properly, I advise seeing a holistic nutritionist or naturopath.
may/june 2013 | WWW.SWEATEQUITYMAGAZINE.COM
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BREATHE IN (Spirit Junkie)
It’s a New Day! 3 steps to breaking bad habits
BY GABRIELLE BERNSTEIN
Throughout my life I’ve given up many bad habits. Most recently I got off coffee. Letting go of coffee was not easy. In fact, strange as it may sound, it was even harder than when I got sober eight years ago and gave up drugs and alcohol. Caffeine was my last drug, and because it wasn’t killing me I continued to give myself permission to drink it. One of the main reasons we stay stuck in habits we know don’t serve us is because of our permission-giving thoughts, such as “One cup of coffee a day won’t kill me,” or, “I only drink on weekends.” These thoughts keep us convinced that there is nothing wrong with our behaviour, even though deep down we know it isn’t right. In many cases we use our bad habits to avoid dealing with something much more difficult. In my case, I was using coffee as a final vice. As a sober woman I felt I deserved to have something I could turn to when I felt I needed a jolt. This habit seemed harmless, but when I got honest with myself, it became clear that I was just using coffee as another drug. I had to stop giving myself permission to drink it; it was time to change the habit. Transitioning out of a bad habit can be really uncomfortable at first. To help you ease into the process, I’ve outlined the three steps that worked for me when I put down the coffee mug. STEP ONE: KEEP IT IN THE DAY One of the main reasons we get tripped up when we try to change a habit is that we start future tripping. For instance,
when I was first letting go of coffee, I’d project into the future with thoughts such as, “What will I do when I’m in Europe and I want a cappuccino?” What helped me most during these future flip-outs was keeping it in the day. I would tell myself, “I don’t need to worry about tomorrow. Today I choose not to drink coffee.” One day at a time I’ve stayed committed. STEP TWO: CHANGE YOUR BREATH PATTERN The moment we change our breath pattern we change our energy, thereby changing our experience. Whenever you notice yourself about to relapse into that negative pattern, take a long, deep breath. Your calm and centred energy will support you in positive behaviour and stop you from indulging in that bad habit. STEP THREE: MAKE IT JOYFUL Letting go of a negative habit doesn’t have to be torturous. In fact, it can be joyful. To really create change, we need more than just willpower: we must find the joy and curiosity in the process. Letting go of a bad habit is really just creating a new habit. In that new habit, you can find happiness. In my case, I chose not to dwell on the loss of coffee and instead fell in love with organic tea; I’ve become a tea connoisseur. When you find joy in creating a new habit, you can effortlessly let go of the bad one. If you’re ready to let go of that nasty vice, use these three steps. Keep it in the day, breathe through the transition, and find joy in creating new habits.
GABRIELLE BERNSTEIN is a motivational speaker and author of several books, including her newest work, May Cause Miracles. She’s the founder of HerFuture.com, a social network designed to inspire, empower, and connect women; she also hosts a weekly show on Hay HouseRadio.Gabbyb.tv
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Work Out I t’s all about the sweat! In 99% perspiration Jen Young shares about the sweat and tears required to obtain goals beyond your wildest dreams. Vegan tri-athlete Brendan Brazier follows up to provide the nutritional boost you’ll need to achieve, offering tips on how to get the biggest bang for your holistic wellness buck. Then learn how to get long, strong, and lean with April Crake’s offering of not one, two, or three but TWELVE poses to enhance flexibility and support peak performance! And after all this, if you’re feeling stretched to the limit, fuel up with an Aloe Berry Elixir, what Grace Van Berkum calls a Divine Taste Sensation—and we’d have to agree .
may/june 2013 | WWW.SWEATEQUITYMAGAZINE.COM
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WORK OUT
Get Long, Get Strong How yoga helps increase strength and flexibility BY APRIL CRAKE
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BUTTERFLY/GROIN STRETCH How To: Bring the soles of the feet together with the knees wide apart. Sit up tall and take a deep breath in. As you exhale, hinge forward from the hips, keeping the back flat. Reach your nose towards your toes. (Don’t worry if your nose isn’t anywhere close to your toes at this point. It’s the thought that counts.) If this is easy, walk your hands out in front of you for a deeper stretch. Tips: Make sure you’re not straining your neck and head. Relax the neck and allow the head to hang forward. This helps you sink deeper into the pose. Benefits: Runners and cyclists, this one’s for you. The pose opens the cardio-contracted muscles and connective tissues of the hip joints because it hits both the inner groins and the outer hips at once.
PHOTOGRAPHY BY LIANA LOUZON; MODEL: LUCIEN GAUTREAU
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uried many layers beneath the skin’s surface, an interconnected network of robust fibrous tissue known as fascia wraps tightly around your muscles. Although this internal system is critical for structural support, it can also limit the amount of space your muscles have to grow. To target fascial tissue, you must devise a comprehensive strategy. To reap the benefits of your hard-core training, follow up with an in-depth stretching routine. For maximum results, fascial stretching is best incorporated into your program at the end of a workout, ensuring the muscle is fully saturated with bountiful amounts of blood and growth-inducing nutrients. Depending on when you first got involved with weight training, you may remember old-school bodybuilders practicing some varying forms of extreme stretching to enhance muscle fullness and separation for their stage competitions. Many world-renowned training gurus advocate extensive stretching regimes, and even yoga, to trigger muscle growth beyond what’s possible with resistance training alone. Although scientists still don’t fully understand the exact mechanism in which stretching signals growth at the intracellular level, countless numbers of bodybuilders, trainers, and coaches have demonstrated the muscle-building power of fascial stretching. Many experts believe that stretching a blood-engorged muscle under resistance may trigger hypertrophy by expanding the fascia that encapsulates the muscle. Nick Nilsson (vice president of BetterU Inc., an online exercise, fitness, and personal training company), compares it to “stuffing a large pillow into a small pillowcase. The size of the muscle won’t change regardless of how hard you train or how well you eat because the connective tissue around your muscles is constricting the muscles from within.” A good example of this is the calf muscle. The lower leg is loaded with fascia because of its tremendous weight-bearing duties in the body. Because of this fascia, many trainers have great difficulty developing the calf muscles. By stretching the muscles under specific conditions, you can actually stretch your fascia and give your muscles more room to grow. Be careful not to stretch so hard that you cause the muscle to tear. You will quickly learn to distinguish between a “good stretch” and a “bad stretch.” You shouldn’t feel any sharp pain, just a continual pull. Hold each stretch for at least 20 to 30 seconds; give the fascia time to be affected by the stretch. Only stretch hard like this when the muscle is fully engorged with blood, giving your fascia a reason to expand. If your muscles aren’t pumped, just stretch normally.
WWW.SWEATEQUITYMAGAZINE.COM | may/june 2013
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1. CAMEL POSE How-to: From kneeling, stack your hips over your knees. Place your hands on your lower back. Inhale and lift your chest up and back. Keep your hands on your lower back or place them on your heels. Tips: For a more gradual release, bring your hands to your lower back rather than the heels, and arch back gently. Focus on lifting your chest upwards with the breath. For more of an opening, bring the tops of your feet to the ground, and walk your hands back along your calves, keeping your hips reaching forward. Benefits: Opens the spine and chest.
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2. CHILD’S POSE How-to: Kneel on the floor and sit on your heels. Separate your knees to hip-width distance and bring your big toes to touch. Stretch your arms overhead with palms on the ground. Tips: Before relaxing completely, press your palms into the ground with the arms straight and elbows lifted, pushing your hips firmly back towards your heels. For an extra release, breathe deeply into your whole back. Benefits: Opens the hips and back. 3. THREAD THE NEEDLE How-to: From your stomach, reach your right arm underneath your body, allowing your right shoulder to release to the ground. Your left hand can stay where it is, or crawl a bit to the right over your head. Hold for 20 to 30 seconds, and then repeat on the other side. Tips: Twisting poses compress the internal organs, releasing toxins and cleansing the body. Twists are beneficial for abdominal health. This pose also incorporates a side stretch that opens the chest. Benefits: Calming; stretches upper back and shoulder.
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4. COBRA How-to: Lie facedown on the floor. Stretch your legs back with the tops of the feet on the floor. Place your hands under your shoulders, and as you inhale; begin to straighten the arms; stop at a point where you feel a connection between your legs and your pelvis. Hold for 20 to 30 seconds and release on an exhale. Tips: Don’t strain or compress your lower back. Lift your navel towards your spine. Benefits: Cobra Pose strengthens the lumber spine, relieving pain and combating slipped or herniated discs, scoliosis, and arthritis in that region. 5
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5. LINEAR HALF-KNEELING How-to: Kneel with one knee on the ground and the back knee on a soft mat or pad. Keeping a slight forward lean of the torso, tighten your core and contract (tighten) the glutes of the leg with the knee on the ground. Maintaining this posture, shift the entire body slightly forward. Exhale and hold the stretch for 2 seconds, relax and repeat for 4 to 6 repetitions on one leg before switching sides. Tips: Avoid excessive arching in your low back. Beginners can deepen the front knee slowly, being mindful of any pain in that knee. Back off if you feel pain. Keep the back foot straight, not letting it sickle inwards. Benefits: Stretches the hip flexors and quadriceps. 6. PRETZEL STRETCHES How-to: Lying on your back with your knees bent, thighs parallel and hip-width distance apart, cross your left ankle over your right thigh, making sure that your anklebone clears the thigh. Actively flex your front foot by pulling your toes back. When you do this, the centre of your foot will line up with the kneecap, which can avoid stress on the ligaments of the ankle and knee. Maintaining this alignment, pull your right knee in towards your chest, thread your left arm through the triangle between your legs, and clasp your hands around the back of your right leg. Tips: If you cannot reach around your shin, just grab the back of your thigh. Be sure to keep your neck and shoulders relaxed. As you draw your right leg in towards you (making sure to aim it toward your right shoulder and not the centre of your chest), simultaneously press your left knee away. This combination should provide ample sensation. Benefits: This posture hits tight hips from another angle, opening them up while stretching the IT band.
may/june 2013 | WWW.SWEATEQUITYMAGAZINE.COM
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7. HALASANA How-to: Lying on your back with your legs together and your hands palms down by your sides, inhale and raise the legs up. On your next inhale, bring your hips up off the floor. Support your back with your hands, keeping the elbows as close to one another as possible. Then, without bending the knees, exhale and bring your legs down behind your head. If you cannot touch the floor with your feet, remain breathing deeply in this position. If your feet comfortably reach the floor, walk them as far behind your head as you can, and with toes curled under, push your torso up and your heels back. Stretch arms out and hold onto your ankles or calves. Breathe deeply for 20 to 30 seconds. Tips: You should not do Plow Pose if you have any neck problems. If you suffer from “rounded shoulders” or kyphosis, do not stretch too far and do not hold the posture too long. Benefits: Increases flexibility in the spine and neck, and strengthens the back, shoulder, and arm muscles while releasing tension. 8. LYING HAMSTRING STRETCH How-to: Lie on your back with one leg lifted. Grasp your calf with both hands and gently pull your leg in. Hold for 20 to 30 seconds and then switch legs. Tips: Beginners should bend the bottom leg (as pictured). More advanced folks whose hip flexors are not super tight should try to keep the bottom leg straight along the ground. Don’t feel bad if your leg isn’t as close to your face as it is in the image above; normal range of motion in this direction for the hamstrings is about 80 to 90 degrees, which means the leg is perpendicular to the floor. Benefits: Stretches out the hamstrings.
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9. SEATED HEAD-TO-KNEE STRETCH How-to: Sit up straight with your legs out in front. Bend your left knee, letting it fall open towards the floor to bring the sole of the left foot to meet the inner right thigh. Take a deep breath in, and as you exhale, hinge forward from your hips and try to grab the left foot. If you can’t reach your foot, use a towel. As your hip opens up, your knee will fall towards the mat. Stay here for 20 to 30 seconds. Repeat on the other side. Tips: If the knee is lifted high in the air, prop a pillow under it, or move the foot from the inner left thigh down to the calf. Benefits: Relaxes the leg muscles and extends the spine to open hips. This counters the inward leg rotation required by most sports.
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10. SHOULDER OPENER How-to: On the floor, lie belly down and reach your right arm to the right. Keep your palm facing down and your arm at about 90 degrees to your body. Slowly roll the left side of your body off the floor. Tips: If you move too quickly, your shoulder may tighten to protect itself. Enter this pose more slowly to gradually increase your flexibility. Benefits: Opens up the shoulder joint and the pectorals.
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11. DOWNWARD FACING DOG WITH SINGLE-LEG CALF STRETCH How-to: From the push-up position, walk the feet towards the hands, bending upwards at the hips and keeping the hands planted. With straight legs and feet flat on the ground, place one foot on the back of the other ankle, stretching the calf muscle. Alternate your feet. Hold for 20 to 30 seconds on each side. Tips: If you have wrist issues use a closed fist. Benefits: Downward Dog is one of the best leg stretches you can do. It not only stretches your calf muscles, but stretches the hamstrings and glutes as well. 12. RUNNER’S LUNGE How-to: Stand in a forward lunge position with the left knee bent and aligned over the left foot. Keep both feet facing forward. Allow your chest to rest on front thigh. Keep hands on mat with the right leg extended straight back. Tips: Line your fingertips up with your toes. Come onto the fingertips to avoid placing too much weight in your hands. Roll your shoulder blades down the back, lengthen your spine, and gaze towards the horizon. Extend from your back heel to the crown of your head. Benefits: Opens hips, groin and stretches calves, thighs, and hamstrings.
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APRIL CRAKE a personal trainer and owner of Free 4M Fitness Training Studio in London, Ontario. may/june 2013 | WWW.SWEATEQUITYMAGAZINE.COM
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WORK OUT
Boost Your Fitness A holistic approach BY BRENDAN BRAZIER
HIGH-RETURN EXERCISE Physical exercise is really nothing more than breaking down body tissue—thus encouraging the body to grow back stronger than it was. High-return exercise is only performing an exercise when a solid return on your energy investment is ensured; thus it is a core principle of my book, Thrive Fitness. When combined with low-energy output, high-return exercise will help quickly build muscular strength that will result in greater efficiency and therefore have a major impact on all aspects of life, from higher energy levels, reduced body fat, and increased mental clarity to reduced risk of disease. HIGH NET-GAIN NUTRITION Nutrient-dense whole foods are the cornerstone of an effective nutrition plan. The premise is simple: stress reduction through better nutrition. Eating more high net-gain foods maximizes efficient digestion and assimilation of nutrients and eliminates excess work for the body. As a large amount of nutritional stress is relieved, symptoms such as general fatigue and sugar and starch cravings will disappear. High net-gain foods require less digestive energy and return more micronutrients. These foods include but are not limited to hemp, chia, flax, buckwheat, quinoa, amaranth, sprouted wheat bread (Silver Hills is my favourite), and wild rice.
EFFICIENT SLEEP High-quality sleep, or deep sleep, expedites the benefits of an exercise and nutrition program. The result of exercise (broken-down cells) combined with the building blocks provided by high net-gain nutrition go to work in this phase of sleep. To sleep deeply is to sleep efficiently. Better-rested people have more energy and aren’t reliant on stimulants such as sugar or caffeine to get it. STRESS REDUCTION Although nutritional stress, and thus a large part of overall stress, can be attributed to poor diet, lifestyle situations can also cause stress responses, too. Reducing the amount of work you do will in most cases reduce stress. But what about productivity? How does one reduce stress while maintaining a productive life? While the goal of general stress reduction is a good one, we must be mindful of focusing our efforts on eliminating uncomplementary stress while maintaining complementary and production stress. In addition, consistently doing things you don’t enjoy is a major contributing factor to stress. The way you perceive what you’re doing is of utmost importance. I explain the value of perception, its role on stress, and how to ensure your lifestyle is structured in a way that will allow for complementary enjoyment. As you will discover, each of these four components is dependent on the others, as shown here:
DIAGRAM 1. High net-gain nutrition reduces overall stress. 2. Exercise breaks down muscle tissue cells and allows good nutrition to rebuild cells. 3. Better rest leads to more energy and better-quality exercise. 4. Reduced stress leads to fewer junk food cravings. 5. Better nutrition creates a stronger body and fuels better exercise performance. 6. Moderate exercise improves sleep quality. 7. Reduced stress leads to lower cortisol levels and improved sleep quality. 8. High net-gain nutrition reduces overall stress and improves sleep quality. 9. High-quality sleep reduces cortisol levels and overall stress. 10. Better quality sleep leads to fewer junk food cravings.
General Stress Reduction
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WORK OUT
(99% Perspiration)
The Sport of Fitness
Musings about competition from a recreational CrossFitter BY JEN YOUNG
PHOTOGRAPHY BY MAREIKA AND GRAHAM SMITH
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or the past 5 weeks, every Wednesday at 8pm, I have sat anxiously in front of my computer awaiting the announcement of the next workout for the CrossFit Games Open qualifier. Over 100,000 CrossFitters of all abilities from all over the world participated in this online competition. We completed the announced workout each week and submitted our scores for posting on a worldwide leader board. The best CrossFitters were vying for a spot at the finals in July (you might have seen the 2012 Games on TSN); the rest of us were just looking for a challenge. This was my third year participating in the Open, and each year I have learned something new about myself as a person and as an athlete. Branded as “the sport of fitness,” CrossFit is a hybrid of training programs that incorporates weightlifting, gymnastics, running, and calisthenics. The first time I signed up for the Open (2011), I was brand new to CrossFit and my only fitness experience was on an elliptical. I couldn’t do half the movements (like pull-ups) nor lift the weights that were required. But I signed up anyway and found that in a friendly, competitive atmosphere, I could push myself harder, lift more, and accomplish skills I didnn’t think were possible. In 2012 I wanted more. Doing my best wasn’t enough; I wanted to do better than others. My scores were miles higher than the year before, but I was too busy comparing myself to others to notice. That year I learned that the more meaningful competition is against you; you can’t control who else shows up to the competition or how they will do; you can only control your own effort and attitude. Competition can inspire you to great things, but you might miss them if your focus is elsewhere. This year I met some goals and fell short of others. But I learned that through CrossFit I have achieved something that my slightly chubby, extremely self-conscious teenage self wouldn’t have: I consider myself an athlete. By no means will I make a living as one, but by challenging myself as an athlete would (and by eating like one, too) I have achieved not only the health of an athlete, but also the confidence of one. It is, perhaps, my most important accomplishment. The most wonderful part of CrossFit is that every workout is a competition against yourself. You will never be bored because every day is a chance to accomplish something new, whether it be lifting 10 more pounds or doing one more push-up than you could yesterday. CrossFit is an endless rollercoaster of humbling challenges, followed by elation as you overcome them. The list of things you need to get better at never ends, but neither does your ability to improve. I challenge you to challenge yourself. The only way to truly grow as an athlete and as a person is to put yourself in an uncomfortable situation and earn your way out of it. Find something that pushes you to that place, whether it be CrossFit or something else (I’ve been reduced to near tears by static poses in a yoga class or two). Success, by definition, cannot be achieved without the risk of failure. So get a little uncomfortable, and get ready to grow!
The list of things you need to get better at never ends, but neither does your ability to improve.
may/june 2013 | WWW.SWEATEQUITYMAGAZINE.COM
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WORK OUT (Fuel)
A Divine n! io t a s n e S e t Tas Aloe Berry Elixir
RKUM, RHN BY GRACE VAN BE
INGREDIENTS y an anti-inflammator s or blueberries is xir eli rry be e 1 cup blackberrie his alo amino miraculous th wi vera (contains 20 e e thi alo oo sh sm fre e 1 chunk powerhous production of that aloe the s for ow al kn e nti se on es ery Ev acids, which are healing benefits. you know nburnt skin, but did muscle tissue) se vera is great for su al u ern is amazing for int nt pla l 1 frozen banana tifu au be butter s h thi alt s or 1 tbsp cashew ke Adams, the He Mi to ng rdi co 1 handful cashew Ac e as well? oic ers ch off of ra er ve eeten s.com), aloe 3-5 tsp natural sw Ranger (naturalnew es the cinnamon powder dicine that nourish me tsp al -1 tur 1/2 na t, ten po zymes to m powder s, vitamins, and en 1/2-1 tsp cardamo ond milk for body with mineral uce inflammation, unsweetened alm red , (or od ter blo wa ps the cu 2-3 help oxygenate al protein) se constipation, he extra calcium and soothe arthritis, ea blood sugar, lower ize bil sta , ers ice ulc p d cu 1 uality digestion an promote e serving of high-q alinize the body to *Optional: add on cholesterol, and alk spinach to of ful nd ha a or eases. Greens powder the healing of dis f and Blend until smooth, e plant, cut off a lea ergize and detoxify. en rly and watch If you have an alo be will ious! Drink regula rk green skin. You creamy, and delic a remove all the da t Pu ld! go is is Th aloe filet. the magic unfold. left with a gooey the healing oothie and enjoy chunk in your sm rt pa how to use aloe as goodness. To learn e, see page 43. im reg ty au be al of your natur ty aloe vera! Cheers to the migh ing Retreats in er of Gracious Liv teacher, and found ga um.com. yo , erk ist nb ion va trit ce . gra is a plant-based nu around the world s on ati loc al pic Grace Van Berkum tiful tro s, and other beau Nicaragua, Bahama
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PHOTOGRAPHY BY GRACE VAN BERKUM
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LoveM Life
other Earth has done it again! With Edelweiss plant stem cells, aloe vera face masks, and BPA-free water bottles, you can heighten your natural beauty AND maintain eco-friendly status. Grab those renewable sneakers and look to Lulu Ambassador Natalie Sweet for the beat on the street about running. And if all that love is just too much to take, solitude may be your calling. Sit back and relax with a great magazine (hint hint), and let Turks and Caicos show you some TLC. Right this way . . .
May/jUnE 2013 | WWW.SWEATEQUITYMAGAZINE.COM SUMMER 2012 |
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LOVE LIFE
(Stuff We Love)
Coolhunters Alert Keeping you ahead of the curve
VAPUR You may have been introduced to this ‘anti-bottle’ before, but now the Vapur has a new sportier design with a sturdy, leak proof flip top that boasts a wider opening for easy cleaning and an anti-microbial lining that is BPA free. Vapur is the first flexible water bottle designed to fit in your pocket, purse or backpack - simply flatten, fold, and roll. It’s reusable, freezable, washable and…cool! $15 thetategroup.com
MYCHELLE’S FABULOUS EYE CREAM This is an eye opener! Any time the word ‘fabulous’ and ‘cream’ are used together - we pay attention! And with good reason - this innovative formula nourishes the delicate eye area while minimizing the look of fine lines. Revolutionary Edelweiss Plant Stem Cells inhibit collagen breakdown and are clinically proven to reduce wrinkle depth by 15% after only twenty days of use. Hyaluronic acid binds moisture within the skin, smoothing and firming the eye area. Now that’s fab! $21 naturesemporium.com and thebigcarrot.ca
WOMEN’S REEBOK CROSSFIT BONDED RACER TANK This racer tank from Reebok feels good and looks great! Its moisture-wicking fabric will keep you cool through any workout. The inner support bra has removable padding, and with the added length for coverage, your confidence will soar with each rep. $64.99 reebok.ca
BAREFOOTERS® Their slogan ‘feel great’ ain’t for nothin’! Designed with comfort in mind, these shoes provide relief for aching feet, using a reflex insole that delivers a massage with every step. Developed from a revolutionary CorksiLite™ material that is both renewable and sustainable, these puppies get the eco nod of approval too. Barefooters® are breathable, durable, washable, and come in a variety of fashionably fun colours . . . need we say more? $100 mybarefooters.com
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LOVE LIFE (Beauty)
Food For Your Skin Aloe vera face mask BY GRACE VAN BERKUM, RHN
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roper functioning of the skin can be blocked by excessive use of toxic cosmetics. The skin absorbs chemicals that are present in typical beauty care products, which can contribute to general health problems and hormonal issues over time. Making your own natural skin care products with healing foods is fun, easy, and more affordable than buying them from the store. If you can’t eat it, it shouldn’t be on your skin! YOU WILL NEED: 1 organic cucumber, peeled 1 chunk of aloe filet (cut off the green skin so that you have a chunk of gooey aloe meat) 1 soft, ripe banana 1 tbsp raw honey Blend the ingredients until smooth.
Apply a thick layer all over a clean face. Don’t worry if a little bit gets on your lips... it tastes really good and it’s good for you! I like to rub the soothing concoction on my arms, legs, and belly to moisturize my entire body. Keep it on for 20 to 30 minutes or until it dries, and use that time to read a good book or meditate. Wash it all off and enjoy your soft, supple, glowing skin! Store your mix in the fridge for a maximum of three days. Aloe vera is an anti-inflammatory; it also hydrates the skin and accelerates skin repair. Cucumbers have a soothing, astringent, and anti-inflammatory effect on the skin, with skin-tightening properties. Bananas are a great moisturizer and leave skin feeling refreshed. Raw honey used topically has been known to smooth skin, fight wrinkles, improve skin tone, reduce redness, and help with blemishes.
GRACE VAN BERKUM, RHN, is a holistic nutritionist and yoga teacher in Nicaragua who loves using indigenous tropical foods to create unique recipes that heal the body inside and out. She teaches Gracious Living Yoga Nutrition Empowerment Retreats in Nicaragua, the Bahamas, and around the world. gracevanberkum.com
may/june 2013 | WWW.SWEATEQUITYMAGAZINE.COM
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LOVE LIFE (Travel)
TLC from T and C! STORY AND PHOTOGRAPHY BY LIANA LOUZON
H
ow would you like to awaken to a warm breeze and the sound of iridescent turquoise waves crashing on a picturesque white sand beach paradise? Every inch of Turks and Caicos exudes utopia. They are home to some of the most stunning beaches in the world and offer a great place to unwind, escape the hustle and bustle of society, and truly embrace the island life. Turks and Caicos have dozens of islands, eight of which are inhabited and located in the northern Caribbean. Their beaches span over 370 km and have the world’s third largest coral reef system, making it an incredible diving destination. As a latecomer to the tourist scene, Turks and Caicos stand apart from other Caribbean vacation spots. Their uncrowded land is free of high-rise developments and full of year-round sunshine and warmth. They are not yet considered a “go to” vacation spot, so you won’t be waiting in line or fighting for space on the beach; in fact, you may find yourself lost in the beauty of this paradise all by yourself! Convenience is another major perk: many airlines have added short, direct flights. Turks and Caicos cater to all types of sun seekers. The diversity of the islands offers unique experiences and adventures for any soul. This list is by no means comprehensive, but it does highlight some of the exciting, must-do activities. PROVIDENCIALS Known as Provo, this is the largest and most developed island. It offers some of the best diving in the world. Until recently, Provo mainly attracted celebrities, A-listers, and scuba fanatics, but now this well-kept tropical secret is accessible to everyone, no matter your budget. The island has retained its charisma despite the recent development, and it offers an incredible variety and balance of activities ranging from relaxation to intense adventure! PLACES TO STAY: The Tuscany: Framed by the white sand private beach of the world-famous Grace Bay, this boutique resort provides luxury and seclusion. Just slightly off the main stretch, it appeals to those eager to experience all the island has to offer. A lavish marble reception area welcomes you as you walk through to the majestic pool. Every suite is oceanfront with a panoramic view and incredible sunsets. Great effort is put into ensuring your stay is
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a “home away from home.” Features include ensuite laundry, a gourmet kitchen, a bath in every room, exquisitely decorated living and dining room areas, and a grand screened balcony. Specialty services include in-room spa activities, a stocked refrigerator with anything you request, a personal chef for intimate meals, complementary bicycles, tennis courts, and personal cell phones loaded with minutes. Beaches: This largest family all-inclusive spot is guaranteed to satisfy any desire. The multifaceted fantasy world with exceptional focus on family travel and vacation will surpass all expectations. If you are travelling with kids, this is the place to be. Beaches is a wonderland of adventure and luxury for kids of all ages. Sixteen specialty dining options (from Caribbean, Japanese, Italian, and French to seafood and sushi), 13 bars, 7 pools, and a wide variety of entertainment are a few of the highlights this resort provides. A multicultural team (35 different nationalities) welcomes you to enjoy this unique vacation of a lifetime. The list of activities is endless, and the setting is truly unforgettable. THINGS TO DO: There’s no shortage of activities around the island; variety is the spice of life! Water sports, sailing, fishing, diving, snorkelling, horseback riding, and golfing are some of the activities offered. Provo Golf Club is a first-class facility that has been voted best in the Caribbean. The club will cater to your every need from the moment you arrive, through a “round to remember,” on to post-game beverages and pub fare. Immaculate greens and lush fairways take second stage to the beautiful landscape and array of wildlife that will catch the eye of even the most serious golfer. Premium club rentals, a full-service pro shop, and a lesson from a golf pro make this the perfect place to shave a stroke or two off your score. provogolfclub.com Caicos Corral Horse Back Tour: Ride ‘em cowboy! A true Canadian cowboy owns Caicos Corral, and this private tour is not to be missed. Tailored to all levels of skill, this expedition is based on what YOU want. Swimming, running, or just leisurely strolling at the water’s edge allow you to escape to a secluded beach and take in the sand,
PHOTOGRAPHY COURTESY OF KAT TANCOCK AND HOPKINS BAY RESORT
Turks and Caicos
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LOVE LIFE (Travel)
sun, and ocean while connecting with the horses and embracing pure freedom. turksandcaicoscorral.com PLACES TO EAT: SEVEN: Stellar cuisine, an elegant and secluded setting, and exceptional service set this dining experience apart from the rest. SEVEN features a blend of international flavours, spices, and techniques alongside the island’s freshest seafood and steak. This 5-star restaurant will exceed all your fine-dining expectations, leaving you yearning for more. Conch Shack: If you want to get away from hustling Provo and see what the locals are up to, head to the Conch Shack for some local flavour. The fresh conch is harvested right in front of you and served every possible way! Eat, dance, and mingle with locals. North Caicos: A less-developed North Caicos will appeal to those who prefer nature and independence. What North Caicos lacks in tourist amenities, it makes up for in stunning beaches and unforgettable adventures. When locals tell you the beaches are the best in the world, you listen. To fully absorb everything the island has to offer, pack your hiking adventure gear and spend a full day here. Once you arrive after a ferry or flight, rent a car or bike, or hire a local to give you an “off-road” tour. Your efforts will be fully rewarded; you will experience some of the most beautiful beaches imaginable. Salt Cay: If you want to experience the soul-searching solitude of being ship-wrecked, look no further. Wonderfully isolated Salt Cay is a mere 28-minute flight from the main island of Provo; a trip here will bring a resurgence of introspection. So many North Americans have adopted the “work more, play less” lifestyle, but Salt Cay provides the opportune setting to regain balance. Nearly 150 years ago, when the salt trade was flourishing, 1200 people called this island home. Today that number fluctuates around 60, with each person celebrating the local hospitality and embracing the slow-paced island way. During prime season, many tourists come to Salt Cay to whale-watch or dive, but you can also enjoy a self-guided tour of the island’s many isolated corners and coves. You can beach comb, snorkel, or try your hand at harvesting your own conch, which can be prepared at Porter’s Island Thyme (one of the few places to eat on the island.) There is a sense of peace at Salt Cay, knowing that your footprints will be alone for weeks, if
not months. It’s raw and simple, life in its purest form. Haidee Williams, owner of Cast Away, does her part to promote the island by overseeing Salt Cay Works, an island-sustainable business that uses organic and naturally formed local salt. She provides local women with employment opportunities, creating a wonderful line of products that include table and bath salts. Parrot Cay: Peace, harmony, and wholesome indulgence make this a magical place. Parrot Cay is a private island, home to a one-of-a-kind wellness resort by COMO. This award-winning sanctuary provides total luxury while bringing you back to a grassroots approach to life. The combination of lavish service, picturesque settings, and a holistic approach to living will leave you restored, recharged, and uplifted. You can learn from the world’s leading yoga teachers, connect to nature, and nourish yourself with organic, healthful cuisine. COMO Shambhala Menu at Parrot Cay: Among the three menus available at the resort, the COMO Shambhala is the most unique, with exclusive dishes developed by Amanda Gale, the group executive chef and creator of the menu. It uses pristine ingredients and focuses on foods rich in living enzymes, vitamins, and minerals. We had a chance to sit down with Amanda and try some of her creations. We even managed to get our hands on some recipes to share with you! COMO Shambhala Spa: This is the definition of tranquility, with every spa treatment geared towards releasing stress. The goal is to find your balance, whether physical, spiritual, emotional, or social. One of their signature treatments is Abhyanga, a two-therapist massage treatment, using specific oil based on your Ayurvedic constitution. The oil works to soothe energy imbalances in the body, loosen impurities and toxins, enhance immunity, stimulate circulation, and relax the body and mind. Dr. Pradeep Narayanan Potty hails from India and is the resident Ayurvedic doctor at the spa. With the purpose of achieving higher awareness, this process helps to balance one’s constitution. So, if you are looking for a vacation that has it all, look no further! Turks and Caicos offer a uniquely alluring vacation experience. Don’t hesitate to grab your passport; these charmed islands are becoming more and more popular. In the near future, they will definitely become a top vacation destination!
KRYPTONITE Serves 1 2 green apples, quartered ½ baby fennel bulb (80g), cut into wedges ½ telegraph cucumber, quartered 100g spinach, washed ½ green pepper (capsicum), seeds removed 4 stalks celery, cut in half 1 teaspoon spirulina powder Put apples, fennel, cucumber, spinach, and green pepper through a juicer and transfer the juice to a blender. Add spirulina and blend. Pour into a glass and serve immediately.
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THE TUSCANY PARROT CAY YOGA
CAICOS CORRAL HORSEBACK RIDING DINING AT COMO SHAMBHALA
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LOVE LIFE
(Ambassador Love)
Natalie Sweet Running the show
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or Natalie, running is an integral part of life, a way to feel grounded and strong. She’s been running since she was a kid, but it wasn’t until five years ago that the love affair really blossomed. Natalie is actively training for a half-marathon this spring and a full marathon in the fall. In her spare time, she shares her love for all things running through her blog SweetsFeet (sweetsfeet.wordpress.com). Natalie is a pioneer and leader of several running clubs in Toronto, including the B.I.G. Run Club. She is a full-time account director at B.I.G., which is part of Klick Health–a global digital marketing agency that specializes in health care. She also leads the
inspiring and fun RunBHill Lululemon club in Toronto every Tuesday night, which is free to runners of all levels. As a Run Ambassador for Lululemon, Natalie developed the RunBHill club to provide a club enriched with a community that encourages goal accomplishment through running. For Natalie, running isn’t just physical; with every mile you reach, you love yourself a little more and continuously prove that you can accomplish more than you ever thought was possible. Natalie inspires others through her passion for running and is thrilled to be partnering with Lululemon to help bring this passion to life in the Toronto community.
PHOTOS: OLIVER LEE
CONNECTING TO COMMUNITY IS AN INTEGRAL PART OF THE SWEAT EQUITY MANDATE. LULULEMON BUILDS COMMUNITY THROUGH THEIR AMBASSADOR PROGRAM, SO EACH SEASON WE PICK A LULULEMON AMBASSADOR TO PROFILE—SOMEONE WHO SHARES THIS PASSION AND HAS SOME GREAT FASHION SENSE!
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1. PACE BRA, $52 • wide band under the bust gives you added support • strategically placed cutout and a mesh panel in the back give breathing room • hidden pocket fits your fob or house key • chafe-resistant flat seams so you don’t get rubbed the wrong way • removable cups add shape and give coverage 2. WORK IT OUT SHORT, $54 • liner-less design gives you the freedom to layer over stretchy shorts • tie the drawcord for a secure fit • two-way stretch Swift fabric is lightweight and breathable • secure back pocket for your locker key and gym pass • vive la (chafe) résistance with flat seams 3. PACE CROP, $86 • silky-smooth Power Luxtreme fabric is engineered with a tight knit to keep you covered • strategically placed anti-stink mesh will help keep you cool and dry • two gel pockets in one waistband • cinch the continuous drawcord for a customized fit • reflective details help with low light visibility • a secure zipper pocket lets you stash and dash 4. RUN: TAME ME TANK, $58 • designed to fit over a full support bra of your choice • breathable circle mesh fabric has antiodour properties to stay fresh post-wash • cinchable continuous drawcord in the bottom hem helps keep it from riding up • wide straps lay flat on your shoulders for support and comfort • chafe-resistant flat seams so you can win the race without the chafe
Running through town in style!
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NATAL PIC KISE’S
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Delicious Living W
ith the arrival of summer, we’re shedding the layers to venture outdoors and enjoy local food with great company. Andrew Muto offers options just too good to savour solo! In this issue’s Delicious Living, Fresca is the key ingredient. And we’re not talking about the citrus diet soft drink made in ’66! We’re talking about the fresh new twist on old favourites. From garlic and pasta to fresh local veggies, these are recipes you must taste to believe!
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LOVE LIFE
(Delicious Living)
Share the Goodness
A local fare roundup
BY ANDREW MUTO
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o many of the good things we enjoy making in the kitchen taste better when we share them with others. Invite a friend for tea or a healthy lunch. If you’re preparing something to last a few months, like pesto or marinated stuffs, invite some more family to help put it all together. We’ve got a list of local fare that will add zing to any recipe. Good friends, good food, good memories. Turn off the electronics and enjoy each other’s company . . . after all, it’s summer time! GARLIC SCAPES It’s the best kept secret in Ontario, if not the entire country—garlic scapes! These locally grown treats look like long green onions with a curve. They’re the “green” part of garlic that grows above the ground. They have all the nutritional value of garlic bulbs, but without the heavy odour. Interestingly, garlic scapes can be made into a pesto and used as a spread, marinade, or dressing. Healthy, tasty, local—does it get any better than that? GREEN AND YELLOW BEANS They’re coming! The cousin of kidney and romano, packed with fibre, magnesium, and fluoride (but don’t try brushing with them), and full of goodness—green beans will be showing up in grocery stores and farmers markets everywhere. Instead of cooking, slice up some freshly washed and organic beans to make an awesome-tasting salad. Add fresh mint, apple cider vinegar, and yes, true olive oil, to enjoy these fresh Ontario gems! ARUGULA Did you know arugula is really a vegetable? In fact, it is a relative of the broccoli, cauliflower, and cabbage family! It goes well with lemon, grapes, and sharp cheese. Add olive oil, garlic, and fresh lemon to make a spread that can used on nearly everything. Sharp, bitter, and warm, arugula offers a nice addition to salads, or finish off your favourite “pasta ” (made without sauce) with a handful of the Mediterranean native.
PHOTOGRAPHY BY ANDREW MUTO
OLIVE OIL Liquid gold, everlasting green—a substance as embedded in folklore medicine as it is in the history of food. With warm weather arrives fresh local vegetables, herbs, luscious greens, and vibrant berries—all of which can be drizzled with olive oil to taste delish! Choosing an olive oil can be tricky with all of the fancy coloured bottles and labels available. Here are two simple ways to determine a good quality olive oil: The name of the country, the family name of the olive grove, an address, and other contact information should be provided on the bottle. Rub some oil on the top of your hand. A good quality oil will immediately penetrate the skin when it’s rubbed in.
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Nuts About Pasta PHOTOS AND RECIPE BY ANDREW MUTO
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s it just me, or is everyone developing a paranoia about eating pasta? Has our overindulgence of wheat products caused many of the health problems associated with “gluten intolerance”? Is it the quality of our wheat? Is the wheat over-processed and genetically modified? Maybe it’s all true . . . maybe we should be more balanced and smarter about our food choices. I was recently reminded that when we eat nuts with pasta, it slows down the conversion of pasta into sugar because the nuts digest at a slower pace due to their natural fat content. What?! Fresh pasta with nuts is healathy? Awesome! In this recipe you can use either brown rice pasta or a good quality under-processed pasta. I take advantage of fresh local arugula; you can even try sprouted arugula for the benefits of living enzymes. It’s available in natural supermarkets like Nature’s Emporium and The Big Carrot, or through Uncle George’s Sprouts at the St. Lawrence Market. PASTA FRESCA VILLA FRANCESCA Serves 4 INGREDIENTS 500 grams pasta (your choice), cooked according to directions. 1 lemon, juice and rind 1 clove garlic, minced 2 handfuls fresh local arugula, whole 2 handfuls raw pistachios Sharp Parmigiano cheese Good quality olive oil METHOD This dish is called fresca, indicating it takes little time to prepare and shouldn’t sit. It’s to be eaten fresh off the stove. Wash the lemon and grate all the rind off and set aside. Cut the lemon in half. Heat a little olive oil and some garlic in a small pan and toast all the pistachios until they’re brown. Set aside to cool. Once cooled, coarsely chop them. In a large metal bowl wide enough to sit on your pot of pasta, spoon out the cooked pasta. Add some olive oil, juice of ½ a lemon, half the rind, some Parmigiano, 1 handful of arugula, and ½ the pistachios. Put bowl on top of pasta pot (which should still have the water in it). Mix well! Spoon out into plates and top with the remaining arugula, pistachios, lemon rind, squeeze of lemon juice, and Parmigiano. Fresh, fast, and deliciously light for enjoying in the summer sunshine.
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LOVE LIFE
(The Ingredient)
Summer’s Simplest Pleasure Iced tea for two
BY ANDREW MUTO
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efreshing and delicious, nothing beats a nice tall glass of iced tea! And in our world of knowledge and research, there’s now evidence to support this concept! But the benefits of iced tea won’t be derived from instant powdered mixes or hot water poured over low grade tea. Research out of Italy (imagine that) states that “cold steeping” looseleaf tea has beneficial effects. Depending on whether it’s black, green, or white, the tea releases hidden health treasures when appropriately heated. According to the Italian scientists who assembled these data, steeping tea in unheated water for two hours or overnight promotes higher amounts of antioxidant properties. I love Pu Ehr Tea and recommend it to my clients, friends, and family. It’s the only tea that does not go through a heating process in its preparation. Pu Ehr is collected and formed into cakes that are piled onto one another and placed in a barrel or container to dry in fermentation. It is a raw fermented tea, which means that it has active bacterial culture probiotics. Pu Ehr has been used for centuries in China for general well-being and longevity. Studies have recently discovered that Pu Ehr tea helps lower cholesterol levels, boost blood flow, improve circulation, assist digestion, reduce fat, and remove toxins from the body. It is the talk of the town for weight loss. Even Dr. Oz featured Pu Ehr on his popular show! SIMPLE STEPS TO COLD STEEPING You can use any type of looseleaf tea, green, black, or white. To make 1 litre of “cold steep” Pu Ehr tea, place 2 tsp in 1 litre of good quality spring water (use your tea pot or glass container. Don’t use metal strainers to keep overnight in water. Put loose tea leaves into the container and strain the leaves when you pour it out the next day). Then use your imagination. Add some ginger and orange rind for unique flavours. You can use natural sweeteners, too! If you’re serving cold tea with food items, add elements to it that will accent your meal. Keep unused tea in the fridge for a few days . . . it won’t be there long once your palate has experienced this new adventure into flavour and health! Reference: nutritionfacts.org/video/coldsteeping-green-tea.com
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Teeth Whitening
Precision Dental Implants (start to finish)
(In Office)
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LOVE LIFE
Yasser Qahawish French passion, local food
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f you want to engage Yasser Qahawish in meaningful conversation, start by talking about food—good, from-the-earth food that’s been grown with care by a farmer, preferably nearby and ideally sustainably. That’s when the affable, introspective chef opens up. You’ll notice the telltale spark ignite in his eyes, because Yasser truly comes alive at the table. Qahawish’s culinary influence began beside a few cooking geniuses: his grandmother and parents. Born in Kuwait, he graduated from high school before embarking on a culinary education at George Brown College in Toronto. It was at this time that Yasser received his first true taste of French cuisine. Under French Chef JP Challet’s tutelage at the Inn at Manitou in Muskoka, a place where cooks arrived straight off the mothership from France and where the menus changed daily, Qahawish became an avowed culinary Francophile. “It was my heaven and my eye-opener to French cooking,” he recalls. The passion and commitment to beautiful food prepared using top-notch ingredients struck a chord with him. It was reminiscent of his Middle Eastern roots with its obsession for quality food. After graduating from George Brown, Qahawish worked at some of the city’s best kitchens, including Auberge du Pommier, Lakes, The Fifth, The Mercer Street Grill, Zola, and the Corner House. Of that time, he says, “I learned speed and volume à la carte cooking at Auberge; I got my first chef position at Lakes, where I learned to
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BY MARY LUZ MEJIA develop my style; I learned fusion cooking at the Mercer Street Grill and decided it wasn’t for me; and I learned technique and classical French cooking from Didier Leroy.” He adds, “I also learned passionate cooking with lifelong friends at Zola; how to cook in season, creatively and simply, from Michael Stadtländer; and how to cook banquets and how to preserve from Jamie Kennedy.” But it was an eight-year long tenure as executive chef at Osgoode Hall in the 1990s that truly cemented the importance of bringing farm-fresh produce and the bounty of the seasons to the fore for Qahawish. “Cooking at Osgoode Hall was a great experience. I built my repertoire there, had the opportunity to cook for large banquets and lunch crowds but with a small menu focused on the seasons and what we got fresh from our farmers. It was a lot of fun,” recalls the chef. That dedication spoke volumes to judges and lawyers who appreciated Qahawish’s insistence on supporting local producers from farm to table. Under his stewardship, the increasingly popular establishment opened for private event dinners, which was also met with the same gusto. Despite the continued success, Qahawish made the difficult decision to start his own business. This meant deepening his commitment to local, organic, sustainable food by supporting farmers in and around Guelph. In 2006, he revamped the Bookshelf Café and
renamed the spot Artisanale. Bistro fare, like his decadent Croque Monsieur and perfectly prepared steak frites, earned him a loyal following. Patrons from as far away as Toronto drove to Guelph for a plate of something special. Last summer, he took that vision a step further and found an old limestone house in downtown Guelph for his revamped Artisanale– French Country Cooking. Refurbished to suit the restaurant’s needs, the new Artisanale combined the philosophies Qahawish learned from Stadtländer with exceptional raw ingredients sourced directly from the people he calls his “heroes”—the farmers and producers in and around Ontario who come to his back door with bushels of their best offerings. For Qahawish, the latest iteration of Artisanale is, “a dream come true. It’s my vision of how I think real French cooking should be, just like I remember of my trips in France.” On one of those trips, Qahawish learned from one of the best home cooks he’s ever met, Madame Bregeon, who lived in the Loire Valley. She taught him the simple pleasure of cooking with tomatoes still warm from the sun, producing crispy potatoes from freshly dug tubers, and preparing delicate steamed fish from the morning’s catch. “This shaped my appreciation for simple and delicious meals that are meant to be enjoyed together. It’s what I hope to do here now, for guests,” says Qahawish. These days, with a new patio destined to be the al fresco lunch and dinner spot at Artisanale, Qahawish barely has time to stop. “I go for quick, 20-minute runs when I can; I swim and play squash. Apart from that and outside of Yoga, I don’t know how to relax,” admits the focused chef. With a blended household consisting of three children between Yasser and his partner Christie Young, the daily routine can be anything but tranquil. But that doesn’t stop him from raising the bar to create beautiful regional dishes that Mme. Bregeon would be proud of: “Yes, I’ve cooked a few dinners for her when I was last in France and she approved,” he says. And who knows, maybe when all of the children are grown, Qahawish might indulge in his dream restaurant—a small space in Montreal featuring one set menu daily, just like they do in France, but with his inimitable local twist. Of that, we’re sure, Mme. Bregeon would certainly approve.
PHOTO LEFT: COURTESY OF FARM START PHOTO RIGHT (YASSER): LAURA BERMAN GREENFUSE PHOTOS
(Tastemakers)
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MAKE ONE OF YASSER’S RECIPES! VISIT SWEATEQUITYMAGAZINE.COM AND LEARN THE SECRETS BEHIND HIS NOVA SCOTIAN HADDOCK CAKE
CHEF’S SURVIVAL KIT: I can’t get through the day without . . . cooking To relax I ... bake I am currently reading . . . Small Giants by Bo Burlingham My favourite culinary destination is . . . anywhere in the countryside of France My fave kitchen tool is . . . the perfect spoon; I do a lot of cooking with it Desert island spice . . . cumin Mentor . . . Montreal-based chef James MacGuire Favourite meal . . . perfectly cooked schnitzel (not easy) Favourite-not-for-profit . . . Farm Start Superpower (you wish you had): to convince the world to farm only organically
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LOVE LIFE
(Raw Ambition)
The Raw Gourmet
Ani Phyo’s Lemon Coconut Bars BY ERYN KIRKWOOD
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y tentative steps into the raw food world about six years ago were taken holding the hand of Ani Phyo (okay, not literally, but wouldn’t it be grand to have a raw vegan chef in your back pocket?). Award-winning author of six books, certified nutritionist, TV host, weight lifter, kickboxer, thriving entrepreneur, and culinary raw vegan chef, Ani Phyo puts the Rawk back into Raw. With enough energy to power an army, I’m game to try anything she recommends. Phyo (not to be confused with fat-laden phyllo) is a household name among raw foodies, particularly those who relish in the divine creations of gourmet raw. Leave the wheat berries and sprouts at home if you’re dining on gourmet turf; these dishes taste so good your cattle-farming grandparents might trade Bessie in for a year’s supply of hemp seeds. But don’t take my word for it. Try for yourself!
LEMON COCONUT BARS Reproduced with permission from Ani’s Raw Food Kitchen MAKES 12 BARS 1 cup almonds, chopped 1 ½ cups pitted dates (I used medjool and soaked them in distilled water overnight) 1 vanilla bean 1 tablespoon sea salt Zest of 1 lemon Juice of 1 lemon (about 2 tablespoons) 1 cup dried, shredded coconut In your food processor, chop the almonds into small pieces. Use some of this nut powder to “flour” the bottom of a 9-inch square baking pan. INSTRUCTIONS In a mixing bowl, mix the remaining ingredients, including the remaining chopped almonds. Press into the baking pan. Chill for a couple of hours until firm to serve. Then cut into squares. Will keep for six days in the fridge. Well, that’s what Ani says: “Will keep for six days.” I had a different experience. I think mine kept for three hours. And they didn’t quite make it to serving time, unless self-serve counts. Definitely a keeper. Thanks Ani!
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rossfit SAVED MYLIFE From fragile teen to fitness powerhouse, Mandy Gill shares her story By Eryn Kirkwood, MA
PHOTO: KAROLINA TUREK ; HAIR/MAKEUP: HELEN DAO
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ou might recognize Mandy Gill as the Afternoon Drive cohost on The Beat 94.5 in Vancouver. But look beyond the persona, and you’ll find an against-the-odds story of fierce determination and a passion for life that paved the way for a dramatic transformation. There are millions of success stories about people recovering from addiction, depression, injury, disease, or trauma, and they always seem to revolve around a common theme: the ability to look deep inside and find inspiration, hope, desire, and the will to keep trying. This perky radio personality is no stranger to the theme. Anyone who knows Mandy will agree there’s more than a little zinc lining on her clouds. Even something as sinister as the anorexia that plagued Gill’s teen years reveals an underlying determination to accomplish seemingly impossible feats. Sweat Equity connected with Mandy to learn a little more about the indomitable wellness warrior behind the soothing radio voice. Overcoming an eating disorder is not a once-and-for-all solution; that whiny inner voice of anorexia still whispers in her ear once in a while; what’s changed is that now she has the tools to deal with it. Mandy says, “The feelings are important; you have to know their origin and purpose. Whether stress, disappointment, or anxiety, it can all be mitigated.” Doesn’t it get old, battling that same whiny, destructive demon all the time? Not so much, according to Gill. She says, “Down days don’t fit into my vocabulary. Yes, I’m human, and I have down moments . . . but rarely do they last. These moments are a challenge, not an obstacle.” In a never-too-distant past, Gill’s greatest challenge was just getting through each day, malnourished and uninspired. Mandy says, “The saddest part was the fear it instilled in my loving and supportive family.” As she
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withered away in front of them, the problem was hardly a secret. But things came to a head when Mandy’s sister returned home from a long trip and found a mere shell of the sibling she loved. She insisted that Mandy seek professional help, and Mandy agreed. The first crossroads had been reached. But it wasn’t the only turning point on her journey—CrossFit also helped plant some formative seeds to support her recovery. About five years ago, greasy-fingered from nachos and maybe a bit wine-glazed (hardly a Paleo prescription), Gill was sharing an innocuous conversation with her best friend Christina and Dave, who has since become Christina’s hubby and one of Mandy’s CrossFit coaches. Dave was touting the benefits of CrossFit and encouraging the two to try it. “We thought he was joking. Neither of us had the potential to perform those crazy exercises.”
LEFT PHOTO: CARAGH CAMERA TOP RIGHT PHOTO: TERRY PETERS BOTTOM RIGHT PHOTO: KATE WEBSTER
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ut Dave somehow persuaded the girls to hit a CrossFit box (gym) for class the next day. And although Mandy couldn’t yet see it in herself, Dave and the other coaches at CrossFit saw her strength and her potential. It’s not just a Ne-Yo song, it’s a CrossFit trademark: Just walk through the doors and we’ll love you until you learn to love yourself. “He coached me from the first push-up on my knees, eventually bringing me to tears while learning overhead squats. Five years later, he still yells at me to push harder. I’m grateful he believed in me. It’s through CrossFit North Vancouver that I found an incredible community that I now call family; and most importantly [I found] myself.” For Mandy, a little borrowed confidence and a program of intense physical exercise reaped benefits that were nothing short of lifesaving. But why? It’s no exaggeration to say the philosophy underlying CrossFit— surpassing benchmarks, meeting personal goals, and stubbornly refusing to surrender—is what enabled Mandy to find her strength—not only for push-ups and pull-downs—but for the disease that was ravaging her body, and for whatever else life threw her way. In her words, “CrossFit gave me the confidence to accept that my body deserves nothing but the best . . . it has pushed me to limits I never thought possible.” She emphasizes visualization as the key to success. Her motto is, “If I can believe it, I can be it!” And although CrossFit is definitely physical, there’s also plenty of focus on mental muscle. Gill was hungry for both. And the proof is in the pudding—or the personal records (PRs, as they call them in CrossFit). Gill’s knocking them out left and right. Olympic lifting has become a new favourite aspect of her training since she started competing last February. After completing a stint in the Opens qualifier, Mandy’s joining a CrossFit team from North Vancouver for the Regionals in June. With the hope of making it to California for the sport’s biggest annual event, the Reebok CrossFit Games, Gill is sure to infect more than a few of her teammates with her passion and confidence. And the best part is that the personal records are not contained to the gym. Mandy’s blazing new trails to success everywhere, from her phenomenal physical health to a blossoming career. And it’s clear that plenty of deep work within has produced the visible results she’s enjoying today. Reinforcing the fun in fitness, Mandy teaches a weekly segment on CTV Morning Live, where balance is the guiding factor. She’s opened up on-air about her struggles. A couple of years into CrossFit, she was asked to calculate her BMI (body mass index) but didn’t realize that her weight would be part of the calculation. According to Gill, “There was a time when that silly number on a piece of paper would have sent me into a downward spiral, but because I had been involved with CrossFit for nearly two years at this point, I was nothing but PROUD the moment I saw it. I thought, ‘This is me! And I love it!’” Bearing a forearm to reveal her one and only tattoo, “Life begins at the end of my comfort zone,” Mandy summarizes the meaning of it all: “This is what I live and breathe every morning, when I push through my workouts and chase dreams at work…I am truly capable of ANYTHING I put my mind and heart into!”
CrossFit gave me the confidence to accept that my body deserves nothing but the best... it has pushed me to limits I never thought possible.
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YOGA Reconstruction A humanitarian’s personal recovery By Stephanie Kleschnitzki
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When people ask me where I live these days, I am somewhat amused to say “Haiti.” Then I smile and patiently wait for their response, which is invariably: “So what do you DO there? Are you helping people?” An obvious outsider, it’s clear to them I should have no other business in this troubled island nation than a humanitarian mission. But the truth is that Haiti is helping me. How do you create a new feeling in the same space? How do you change yourself without changing your environment? Yogis and spiritual aspirants already know the answer, but as a disaster-junkie, expatriate relief worker who has lived in seven countries in ten years, I had never even posed the question. When things got boring or the relationship soured, I accepted my next mission and started a new day with a clean slate. But Haiti was different. This place really got to me. I couldn’t leave. I arrived in Port au Prince in the first weeks after the earthquake. Even before the plane touched the tarmac, it was obvious the disaster was without precedent. From the plane window I saw whole neighbourhoods reduced to grey rubble and massive tracks of hillside that had slipped deep into the sea. My heart clenched with anxiety as we made the landing. This was going to be a big one. And sadly, it was. Striking the political and economic heart of the nation, the earthquake resulted in massive casualties, widespread injuries, enormous population displacement, and crippling infrastructure damage. It wiped out decades of investment and set back years of positive institutional progress. It tore the fabric of society itself–shaking its leaders, traumatizing its children, and levelling the classes with a shared sense of calamity and loss. No one in my organization was killed, but the family members of staff were. My organization’s office was destroyed. Close friends lost their homes and possessions. It seemed like everyone in Haiti, including myself, was sleeping outside at night. This collective experience narrowed the usual professional distance between manager and project and rendered the tragedy distinctly more personal and compelling for me. The first four months were a blur. We lived and worked in tents plagued by sweltering heat and jarring noise as planes and helicopters flew overhead. Sleep was short and interrupted by mosquitoes, rats, and cargo flights that mimicked aftershocks with their low, deep rumble. Personal commitments and family obligations were put on hold. I convinced myself it was just for a few months. But it wasn’t. After the earthquake came the cholera epidemic and then a series of storms and hurricanes that washed away months of work and further eroded vulnerable families’ capacity to cope. Then the figurative tsunami of evaluations; audits and media reports that damned the relief efforts and felt like personal attacks. Yes, enormous progress had been made, but a year and a half later the country was still choked by debris and mired in seemingly insurmountable challenges of recovery. Mirroring the environment, I too was tangled in my own web of urgent
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PHOTO: MICHELLE MARION
“It’s simply about loving what I do...and taking paths that will challenge me.”
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ut my heart broke at the thought of departure. Despite all the work I had done, I felt as though I hadn’t yet experienced and appreciated Haiti in the way it deserved. Yes, it was plagued by deep structural problems, but it also had a rough, natural beauty that other places lacked. Having lived in crumbling brown desert cities where I strained to find some aesthetic quality in my surroundings, Haiti was a Technicolour dream. Urban streets could be sad and chaotic, but they stirred your emotions and forced you to react. Rural areas were underdeveloped yet they had an honesty and pride that was endearing and hopeful. It also seemed to me that every Haitian family had a member endowed with an almost magical gift of expression: music, painting, dance, film, literature, handicrafts, you name it–everyone was an artist. And the art was not merely intellectual; it was more naïve, experiential, and spiritual. It recognized the presence and power of the divine and submitted to it. As an overworked perfectionist control freak, the arts in Haiti lured me out of my comfort zone and tempted me to stay. But how could that be possible? Fortunately, somewhere around this time, a colleague insisted I come to yoga. A small group was meeting regularly for asana practice with a volunteer instructor. I walked out of the first class, finding the pace unbearably slow. The second class I struggled through, hoping I would find some redeeming quality. Finally, somewhere around the third or fourth visit, I sank deep into the floor in savasana and just let go. It was a brief moment, but long enough to forget my body, leave my surroundings, and return feeling refreshed. I asked for recommendations for a retreat and ended up at the Sivananda ashram in the Bahamas. There I experienced what I would call 68
S
uddenly I found tangible evidence of reconstruction all around me. Everywhere I looked there was a newly paved road or a rebuilt school. People were jogging and playing soccer in Champs de Mars, where just a few months earlier, tents and latrines had stood. The industrial project in the north was finally complete. The first-ever yoga studio opened just one block from my office. Haiti was teeming with possibilities. And so was my social life, filled with new and like-minded friends, emerging from unexpected places. The offer for my next mission came soon after my return. It was a good one and seemed to recognize the struggle of the previous year’s work. I spent a week wrestling with the decision but finally turned it down, much to the surprise of colleagues and supervisors. I applied instead for six months of sabbatical leave. It was approved, and two months later, I began the onemonth intensive Sivananda teacher training program in the Bahamas. Two Haitians were participants. I felt it was a sign. It was time for yoga in Haiti, and we should be vehicles for its extension. Now I teach part-time at that first-ever studio in Haiti called Project Zen. It’s a small studio with a big mission: to foster a safe refuge from the chaotic urban environment and to promote holistic growth in Haiti. As a teacher, I have shifted my work from the macro- to the micro-level and feel this more honestly addresses people’s subtle, internal needs instead of just the physical symptoms of society’s malaise. In teaching, I gather strength from the practice, with the hope of returning to my work more rooted in the principle of service. Some days during my lesson, I’m not sure where my words are coming from. I mentioned this to a colleague and she agreed: “Sometimes there’s an energy that teaches through you,” she said, “not from you.” A popular young singer, (Mikaben), explores this as he describes his beloved country: “Ayiti se dlo rigol la kap desann pa konn kote l pral ateri” [Haiti is the water of the canal descending, unaware of where it will arrive]. It seems to make sense. I may not be a perfect medium, but it’s clear there is something exciting in surrender. I feel weightless in the moments that I do not control but which seem to unfold exactly as they should. Project Zen: projectzenstudio.com
PHOTO: SWOAN PARKER
deadlines, unable to get ahead of the curve. Personal coping mechanisms (a bottomless cup of coffee in the morning, two rum sours at night, casual smoking, and “partying hard” to blow off steam) were also losing their effectiveness. Neck and back pain became the new normal. Pesky infections emerged. A staggering fatigue, unrelieved by sleep, began to plague me. I tried to jog to bring my energy up but never found the time. Some nights I fell asleep with my clothes on. Others I tossed and turned, reviewing unfinished emails that seemed to hold the fate of the world in balance. I found myself crying one morning at work, not knowing where to start. Something had to change. I thought about leaving. The Horn of Africa needed people; conflict was lurking below the surface in Mali. Haiti’s long-term recovery challenges seemed hopelessly complex in contrast to the instant gratification of an emergency mission. All around me, the usual suspects were throwing goodbye parties and then posting ecstatic reports of their liberation via Facebook. The simplest thing would be to bounce.
the first true relaxation experience of my adult life. No more alcohol and cigarettes, I was forced to detox. No more rajasic environmental stimulus, I was forced to look inwards. Something about the atmosphere made me feel like I had returned to school. It was an idealistic, protected environment where I could safely and anonymously, with the help of a teacher, try something new. That something new was to simply let go. With hammocks and platforms beside the sea, relaxation wasn’t something you did to ensure efficiency for a later task; it was an essential and important activity in itself.Similarly, meditation was not just a tool that would increase my focus and effectiveness. It was the path to revealing the nature of reality itself. I slept, I stretched, I ate, and I swam. Every day my back stretched another millimetre and I felt like I regained a year of life. But in the stillness, a series of uncomfortable questions began to surface: Was there really another adventure around the corner for me in Myanmar? Am I only effective under stress? Why is it hard to relax? Am I running from something? What happened to my original motives in this business? What do I really want out of life? A sinking feeling, not entirely unpleasant, began to ground me. Its structure was not yet clear but the foundations of the thought were laid. The next adventure, I realized, was not going to be in another country or on another humanitarian mission. It would have to be inside of me. Disembarking from the return flight to Port au Prince, I prepared for the usual chaos, but an unexpected surprise was waiting: a brand new, shiny, modernized airport arrival terminal with three functional luggage turnstiles and a fully stocked duty-free store. Wow! What an improvement! Even the custom officials were smiling and proud in their new glass booths. What a pleasure to be home!
WWW.SWEATEQUITYMAGAZINE.COM | may/june 2013
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PHOTOS: STEVEZPHOTOGRAPHY
“Haiti is the water of the canal descending, unaware of where it will arrive.”
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Do Yoga T
he dog days of summer are fast approaching, and it can be tough to justify time inside on the mat that could be spent lapping up the sun outdoors. But thanks to Sasha Gilvesy McGrath, you don’t have to choose! You can have your vegan cheesecake and eat it, too. McGrath provides 4 goods reasons why you should do yoga on the beach and even assigns 5 postures to get you started. And if the soft summer breeze and sound of waves rolling in aren’t enough to calm you down, Bee Bosnak ups the ante on anti-anxiety with postures designed to heal, relax, and restore the body and mind. So what’s the overall effect? You’ll be donning the smile of a Zen Monk (or perhaps that of the lucky dog who nabbed front row seats at the Dalai Lama “concert”). For a wee bit of inspiration and the lighter side of awakening, read on . . .
May/jUnE SUMMER 2013 2012 | WWW.SWEATEQUITYMAGAZINE.COM
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DO YOGA
Heal Anxiety 4 poses to calm your mind
BY BEE BOSNAK
A
nxiety is commonly described as a feeling of uneasiness, uncertainty, and powerlessness. It can stem from an unconscious conflict beginning as early as infancy, a learned behaviour, or a biochemical imbalance in the central nervous system. Usually the root cause of anxiety is a combination of physical and environmental factors. We all suffer from anxiety from time to time. It’s a state of worrying or fear for an unknown reason. And although mild anxiety is quite normal, it can be harmful at higher levels. Severe anxiety can lead to conditions like difficulty breathing, fatigue, restlessness, sweating, forgetfulness, impatience, errors in judgement, and diminished productivity. It also puts the body and mind in an extremely stressful state. The way to overcome anxiety is with knowledge, not by popping a pill or some miracle cure you read about. Before doing anything, identify what may be contributing to this anxious state. Without knowing your specific triggers, it will be harder to find a solution. Small and gradual lifestyle changes can be a huge aid during this process. If you fear something, it is bound to dominate your day. If you don’t understand something, you are bound to go round in circles, like you’re in a maze looking for a way out. Ultimately, when you don’t understand why you feel this way, you are left to try and figure it out yourself. This may be the exact reason you feel unable to detach from those pesky thoughts. The constant thinking exhausts your mind and can be the cause of fatigue.
Shortness of breath and rapid heartbeats are soothed by the steady supply of oxygen (prana). When there is not enough prana in your body, you are bound to feel restless and constricted. Anxiety is a by-product of this prana imbalance, and deep yogic breathing is designed to correct that. The effects of anxiety are magnified when your body is not exercised. Tension builds in your muscles, your breathing becomes constricted, and your mind has no rest from the whirling thoughts that feed it. The slow movements and breathing techniques used in yoga will help you develop a more peaceful state of mind, and the postures will calm your nervous system. Yoga is also one of the few forms of exercise that directly taps into the autonomic nervous and endocrine systems and helps to correct any imbalances. Yoga postures require concentration, thus distracting you from thought patterns that trigger anxiety. Deep breathing and mindfulness are tools that will serve you well in any situation that has the potential to stress you out. If you can harness the teachings of yoga and apply them to your daily life, you will find it is an excellent tool for preventing and managing your next anxiety attack. With the help of your practice, you can rid yourself of fear or doubts and focus instead on being more peaceful and, ultimately, happier. If at first these yoga postures seem uncomfortable, surrender to your feelings rather than fight them. Continue to take deep breaths, maintain inner silence, and stick through it.
“Our anxiety does not empty tomorrow of its sorrows, but only empties today of its strengths.” ~ Charles H. Spurgeon
MODEL: BEE BOSNAK PHOTOGRAPHY: FAVESTUDIOS.COM
BEE BOSNAK is a Turkish born, British bred, New Yorker and a true free spirit. She is a yoga teacher and author of the iPhone app, ‘Heal Yourself’, now available from app store.
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COBRA: 1. Lie face down on the floor with your palms flat beneath your shoulders. The tops of your feet should be flat on the floor. 2. Engage the abdominals by tilting your pelvis and drawing your belly button towards your spine. This helps protect the lower back. 3. Spread your fingers and press your palms into the floor. Rotate the shoulders back and down away from the ears. Keep your elbows close to the sides of your rib cage. 4. Push your upper body off the floor and keep a bend in the elbows; your hips, legs, and feet stay planted on the mat. Gaze straight forward to protect your neck. 5. Hold for 5 full breaths, then release.
PEACOCK POSE: Don’t freak out! The farthest you can fall is the height of your forearms, so that’s about eight inches. There is a purpose for this pose. 1. Bring your knees to the earth and draw the elbows towards your belly. Lower your palms down onto the earth, with your fingers pointing towards you and the heels of your hands away. 2. Slowly bring weight into your hands, extending your legs back and shoulders and head forward. The elbows need to be at a 90-degree angle. If you let your elbows shoot to the sides, you will have no support; the trick is to lean forward. 3. If you feel stable here, lift your knees off the floor to come into a plank pose, with your elbows in towards your belly. 4. Continue to bring your weight forward (maybe even taking the head to the earth) to lift your legs off the floor. Engage the legs by squeezing them together, and lift from the core to come all the way up.
Extra challenge! LEGS-UP-THE-WALL: 1. Lie near a wall and maneuver your body so that you can raise your legs up against the wall. 2. Make sure your legs are straight against the wall at a 90-degree angle. 3. Keep your arms relaxed slightly away from the body. 4. Close your eyes. 5. As you inhale, imagine that you’re bringing in peace, happiness, or any positive quality you desire. 6. As you exhale, allow all tension or negativity to melt away. 7. Keep breathing in this pose until you feel relaxed. 8. To come out of the pose, slowly bend your legs and ease them to the floor.
CHILD’S POSE: 1. Knees are at least hip-width apart. 2. Rest your front ribs on the tops of your thighs. 3. Forehead is on the floor. Heels are apart, big toes touching. 4. Arms can be down by the feet with palms facing up or extended forward with palms facing down. 5. Press into the hands and feel your sitting bones on the mat. 6. Hold this pose for about 10 deep breaths.
may/june 2013 | WWW.SWEATEQUITYMAGAZINE.COM
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DO YOGA
Turning the Tide of Health Beach yoga
BY SASHA GILVESY MCGRATH
A
s the weather gets warmer, ditch the mat and take your practice to the beach! Take advantage of the heat and spice up your routine to reap the rewards of beach yoga. Here are four reasons why you should hit the sand. STRENGTHEN SECONDARY MUSCLES Practicing on an uneven surface builds the secondary muscles of the feet, knees, hips, and shoulders. The shifting surface of the sand will force your body to adjust, thereby increasing balance, flexibility, and core strength.
DOWNWARD FACING DOG (ADHO MUKHA SVANASANA) Begin on hands and knees. Tuck the toes under and lift your hips to come into an inverted “V” shape. Spread the fingers wide, pushing your finger pads into the sand. Work on straightening the legs and draw the heels towards the earth. Relax your head, directing your gaze between the legs.
FIND PEACE We all have favourite artists whose tunes motivate us as we flow through our practice; but why not leave the music at home and take in the peaceful sound of the waves? It’ll help you relax while practicing asanas. FRESH AIR Take a deep breath and clean out your lungs. Doing yoga outdoors offers numerous aerobic benefits. As we begin to breathe more deeply, more oxygen is brought to the cells, which in turn increases energy!
PHOTOS: LIANA LOUZON; MODEL: KATIE CAMPBELL
SOAK UP THE SUN Get your daily dose of vitamin D, but don’t forget the sunscreen. Sunshine is said to benefit people with seasonal affective disorder and is an overall mood lifter.
ESE 5 TAKE TH THE OFF POSES D ONTO MAT AN CH A THE BE
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THREE-LEGGED DOG (EKA PADA ADHO MUKHA SVANASANA) From Down Dog, lift one leg upwards into the air. Move into a hip opener by bending that same knee and dropping the heel towards the opposite hip. Square your shoulders to the earth.
GODDESS WARRIOR OR REVERSE WARRIOR From Warrior 2, lift your front arm upwards over the head with the palm facing the sky. The back hand should slide down the back leg. Keep your legs engaged as you hold the pose.
WARRIOR 2 (VIRABHADRASANA 2) From standing, step back 3.5 to 4 feet. The front foot should face forwards with the back foot turned out 90 degrees. The heel of the front foot should intersect the arch of the back foot. Bend your front knee so that it stacks over the ankle and draw the thigh towards parallel to the ground. Bring your arms parallel to the earth and soften your gaze over the front hand.
EXTENDED SIDE ANGLE (UTTHITA PARSVAKONASANA) From Warrior 2, place your front forearm on the front thigh. Extend your back arm straight up, turning the palm to face your cheek. There should be a long line from your fingers to the outside edge of the foot. Soften the gaze towards your upper arm.
may/june 2013 | WWW.SWEATEQUITYMAGAZINE.COM
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“Dogs are our link to paradise. They don’t know evil or jealousy or discontent.” —Milan Kundera
Wisdom On All Four Life lessons from a pet BY ERYN KIRKWOOD, MA
PHOTO: JESSE ELLIOTT
Y
oga philosophy tells us that the primary cause of suffering is our identification with the mind and body. There’s evidence of that in every flyer, TV commercial, every anti-aging campaign; beauty is a billion-dollar business. The imperative of maintaining some external ideal is glaring in the rows upon rows of dietary and weight-loss quick fixes–this utter inability to see the beauty in wisdom that can only evolve with age. Why do we do that?! Why do we support an environment that determines wrinkles are to be hidden at all cost? There are two things we can count on with utter confidence and security: 1) We will age and 2) We will die. Yet our culture has determined that both of these are taboo topics of conversation, best swept under the carpet or locked behind closed doors. Perhaps if we all started doing the inner work, started connecting with our true state of being, our unchanging essence, we would stop chasing an illusion and discover real inner peace. Consider . . . to what part of your identity are you most attached? In other words, what insult would most ‘hit home’ for you? Would a comment about your looks or weight send you running to the nearest gym? Or would an affront against your intelligence, your skills as a mother, or father, or caregiver hit the spot? What do you feel defines you, for therein lies the ego. Can you sit with a vision of yourself, stripped naked of these names and traits and identities and realize that right here, right now, exactly the way that things are, you are perfect in every way? My goal is to live like a dog. They harbour no resentments, no fears, no uncertainties. They don’t obsess for days over insurance premiums or wills or retirement packages, fooling themselves into thinking they can control the future. Mansion or wood crate, they’re happy. A collar from Burberry or Walmart doesn’t define them; fat owner or thin, they aren’t embarrassed. Sure, veggie burgers over kibble is a natural preference, but they happily accept what comes their way. In fact, on close analysis, it seems the guru I have long sought has been here the whole time. Thanks Georgia!
Eryn resides in Ottawa, Ontario, with her bulldog, Georgia. She offers workshops and classes for students of all levels of ability. For more information, see ErynsYoga.com
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4/26/13 10:31 PM
ENLIGHTEN UP
Superstar, or Simple Monk? His Holiness the Dalai Lama on tour BY BONNIE LYNCH
I
set my calendar so I’d know the exact time the tickets went on sale. As soon as the magic hour tolled, I was on the ticketing website, drumming my fingers impatiently as I reloaded the page over and over, each time being told by a persistent bit of software that, despite what all the clocks said, “tickets are not yet available for this event.” Fifteen minutes later, I had my magic bar code to see His Holiness the Dalai Lama, acclaimed Buddhist master, Nobel Peace Prize winner, head of the Tibetan political administration in exile, and perhaps the most famous—and least understood—spiritual figure on the planet. Sitting at my computer, just a little smug in the knowledge that I’d been victorious in securing a ticket, I realized that, although he hadn’t arrived yet, HH was already giving me some lessons about grasping, inner motives, and how easy it is to lose sight of the essence of something when we’re distracted by the bells and whistles of our own desires. His Holiness, or HH, as the title is often abbreviated, has just embarked on a tour that, in its first two months alone, will take him to five US states, Australia, New Zealand, and back and forth to India three times. Not bad for a man who will round out eight decades of his current human life in a couple of years. On the tour, he’ll be speaking to everyone from middle schoolers to seasoned Sufis on topics including peace, interfaith connections, the environment, compassion—and sometimes, Buddhism. To say I’ve been feeling like a groupie since I heard HH was coming to town would be like saying the Rolling Stones are a pretty good band. And the parallels between the rock star scene and the Dalai Lama tour don’t stop there. Tickets quickly sell out wherever he goes, and although HH certainly isn’t funding a ritzy lifestyle with the money (he accepts no fees for his talks), the price I paid for my ticket rivals that of the sixth row centre seat I once nabbed for a Stones concert. Both events involve an entourage of crowd wranglers, ticket takers, and personal attendants, and in both cases, there’s that magical moment when the star takes the stage, sending chills down the spines of the devoted and filling more than a few eyes with tears. There’s a fervent wish to get closer, to make a connection, to be able to say, “I was there! I was 15 feet away! It was amazing!” Of course, there are some differences. The absence of drugs, trashed hotel rooms, and big egos comes to mind. The message is decidedly less about how we can’t get no satisfaction and more about why that’s the case. So at this event, I won’t take any mindaltering substances, and I probably won’t go out for breakfast afterwards, since the show’s at 11:30 in the morning. But I still have the faint hope that somewhere in the lobby, there’ll be a commemorative t-shirt for sale.
ILLUSTRATION BY JASON HORNING
HH was already giving me some lessons about grasping, inner motives, and how easy it is to lose sight of the essence of something when we’re distracted by the bells and whistles of our own desires.
may/june 2013 | WWW.SWEATEQUITYMAGAZINE.COM
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SWEAT ETIQUETTE
Breath Basics
Let your breath be your guide BY ERIN MORAGHAN
B
e aware of your breath. Move with your breath. Let your breath be your guide. The more you practice yoga, the more these concepts become second nature, but when you’re new to the mat they aren’t so intuitive. In a busy world, many of us are getting back to basics: shopping locally, growing our own veggies, and trading instant messaging for in-person coffee chats. Being aware of your breath is a fundamental tool that will change your life. If you’re new to yoga and you’re wondering why, here’s a simple explanation. When we’re stressed or fearful, we subconsciously restrict our breath. Inhales become shallow and our exhales are incomplete. Why does this matter? It matters because quick, shallow breathing restricts the delivery of vital oxygen to our bodies’ systems, perhaps the easiest explanation of why stress causes disease. Oxygenated blood creates a healthy flow of energy in the body. If you don’t believe this, do your own experiment. Next time you’re stressed out or angry, notice the static, often recoiled, position of your body, the tightness in your abdomen, and the shallow, almost undetectable flow of your breath. Now soften your belly, lengthen up through the spine, take a few deep breaths, and notice the difference in how you feel physically and emotionally.
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A modern yoga practice is designed to wake up and strengthen the body while calming the nervous system. Coordinating movements with the breath cycle will help the mind stay focused on the moment instead of on our to-do list. Traditionally, inhalation is aligned with movements that lengthen, extend, and open; and exhalation is connected to movements that root, soften, and deepen. Cultivating a greater awareness of moving with breath transforms our yoga practice from a workout into a moving meditation. Let your breath be your guide means not taking yourself to a place where the breath is laboured or restricted; look for a balance between effort and ease. So take a sigh of relief. It’s not about bending and shaping our bodies into cover-worthy poses. If you’re aware of your breath, you’ve advanced your practice to life-changing levels.
ERIN MORAGHAN is an ex-corporate gal who teaches yoga and writes. She’s written for companies and publications big and small, crafting content for things like websites, press campaigns, speeches, and ads. For more info, see ponderlust.ca
WWW.SWEATEQUITYMAGAZINE.COM | may/june 2013
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Get your bolt of energy! • JUICY IMMUNE-ENERGY brings you all the antioxidant benefits of 9 berries and 17 nutraceutical extracts
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• Supports your immune system • Provides increased energy • Helps to protect against common colds and flu, and supports blood sugar management • No added sugar • Only 17 calories per portion Available at your local health food stores. To find a retailer near you, visit www.newrootsherbal.com/store
Approved by nature and science.
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