Vista no. 98, January-February 2015 by Vista Magazine

JANUARY / FEBRUARY 2015

Welcome to

A more organic way No. 98 of Being IMMUNE HEALTH WITH DR. ZOLTAN RONA: practical protocols and advice.

COLD & FLU DRINKS: 4 natural alternatives to over-the-counter powders, with no side effects, except feeling better.

Live longer with the Mediterranean diet Ayurvedic morning routines Fermented protein for athletes Cory Holly's health journey Q&A WITH THE URBAN CULTIVATOR'S SPROUT -PRENEUR

Healthy comfort foods Julie Daniluk

Wellness expert and best-selling author

A DAY IN THE LIFE

“I recommend Echinaforce for cold and flu because it works.” ®

DAI

N THS

PROV

L C A LY

A S A F E TO T

C L I NI

Dr. Karol M.D. Toronto, Ontario

O LY U P T

Echinaforce® is the only product approved by Health Canada for both prevention and treatment of cold & flu. This season wrap your family up with the most effective natural remedies available. > Prevents cold & flu by strengthening your immune system > Relieves symptoms of cold & flu > Shortens the duration of infection > Made from fresh, organic, GMO-free plants

For ages 2+ avogel.ca

Pioneer in Natural Health - since 1923

No. 98 Welcome to

Progress is synonymous with development, growth, advancement and improvement. These terms accurately describe the evolution we have witnessed over the past 17 years, not only in the Canadian health landscape, but also in the profile of the health-conscious consumer. The days where only senior citizens, female baby boomers, hippies and extreme enthusiasts regularly patronized your local health food store have passed. Today’s mindful consumer spans over a much larger demographic that now includes Gen Xers and Millenials. We have seen the consumer's needs and interests change along with their lifestyle choices. The days of fat-burning supplements pumped full of Ephedrine, and the quickand-easy mentality, have all but disappeared. Currently the average Canadian willingly incorporates healthy habits into their everyday regimen. These healthy choices now frequently include conscious eating choices, regular exercise, dietary supplementation, increased spirituality and a more organic way of Being. With this in mind we give you the “new” Vista Magazine. We have changed our appearance, our format and our approach to provide you with current, pertinent and useful information that you can actually apply to your daily routines. Our goal has always been to educate our readers with options for the avoidance of disease through prevention. We want to empower you to be the best person you can be, and if you are reading this then you have already taken the first step in creating a new and improved you for 2015!

Hello, After spending years in the publishing business, and being a child of the natural products industry here in Canada, collaborating with Vista Magazine has been a dream come true. Although there has been many a sleepless night before going to print. This premiere issue of the newly-rebranded Vista is a sampling of what we strive to bring you over the coming months. I’m admittedly a bit of a chronic instagramer. I’m also a lover of the printed word, fine typography, and delicious food photography. Our intention is to fill these pages with fresh, natural health and organic lifestyle that’s seasonal and Canadian. Winter is a time of warmth and reflection. It’s time to cuddle up with some homemade broth, or antiinflammatory hazelnut hot cocoa (see page 42). It’s also the perfect time to re-evaluate what’s in your kitchen pantry, stock up on immune-boosting whole foods, and simply give yourself time to breathe after the crazyiness of the holiday season. A quote I read recently by Harvard psychologist and spiritual seeker, Ram Dass, sums up what I personally intend to try and be – maybe at least until noon each day (I have a four month old daughter!), the quieter you become, the more you hear. Shhh.

A more organic way of Being

PS. If you are in Victoria or Vancouver, The Victoria Health Show is on January 24-25, and The Vancouver Wellness Show February 13-15.

E D I TOR

PUB LI S HER

V I S TA M A G A Z I N E . C A

No. 98

Join us in January/February: 2015 on The Natural Health Show begins with our host Steve Herringer interviewing Registered Dietician Desiree Nielsen, author of “Unjunk your Diet”. The following weekend Steve talks with Holistic Nutritionist Caroline Farquahar about Cleansing and what that means for our health. Soon after that the discussion is Healthy Digestion with Holistic Pharmacist Sherry Torkos. All this and more to keep you informed about natural health solutions. There is no show like The Natural Health Show. Please join us.

Publisher:

Trent Nellis Editor:

Katharine Herringer Art director:

Iván Álvarez de Lorenzana Copy editor:

Dan Tidsbury

V I S TAM AG AZ I N E . C A

@ V I S TAM AG AZIN E

VISTA Magazine Suite 451, 15216 North Bluff Road, White Rock, BC, V4B 0A7 Telephone (877) 905-7771 e-mail: info@vistamagazine.ca

With host:

Steve Herringer Listen every weekend: Toronto’s AM740, Saturday at 11AM (ET) Vancouver’s AM980, Sunday at 5PM (PT) Listen anytime at: thenaturalhealthshow.ca

Disclaimer: Vista Magazine assumes no responsibility for unsolicited material. Opinions expressed herein are those of the authors and advertisers and do not necessarily reflect those of the Vista Magazine Publisher, editors or staff. Readers are encouraged to consult with their health professional before embarking upon any exercise, medical or nutritional changes. Contents of Vista Magazine are copyright © 2015, all rights reserved. Vista Magazine may not be reproduced in whole or in part by any means without written permission of the Publisher. To subscribe to Vista Magazine and receive delivery to your home or office bi-monthly, send $39.95 + $2.00 GST = $41.95 for 1 year subscription. Include your address and we’ll ship you our next issue. Single copies are also available for $6.95 + $.35 GST = $7.30. Canada Publication Mail Sales Product Agreement # 42898014 VISTA MAGAZINE IS A PROUD SPONSOR OF:

BROADCAST NATIONALLY ON

ASSOCIATIONS:

Toll free: 1.855.333.TNHS(8647) 4

PRODUCED IN COLLABORATION WITH:

TEEN GIRL MULTI

VEGAN MULTI

IRON-FREE MULTI

Your Daily Multi

TEEN BOY MULTI

multiforce

ADULT MULTI

Your Lifestyle

Be A Better You. Nourish Who You Are. Every age and stage of life is unique. And every lifestyle has its own set of daily nutritional requirements. We know that. That’s why Prairie Naturals and our team of Canadian nutritional health experts have designed a whole new family of nutritional formulas. Just for you & your lifestyle. Live the Healthy Life with Prairie Naturals.

2 OFF

$ 00

$2.00 off the purchase of any Prairie Naturals Multi 120 V-Capsule

Available at all Natural Health Product Retailers 1 800-931-4247

To the Consumer: Present this coupon to your natural health store to receive $2.00 off the purchase of Prairie Naturals Multi 120 V-Capsule. Provincial law may require the retailer to charge the applicable tax on the full value of the purchase before the reduction in coupon value. GST, PST and HST are included in face value where applicable. (Not valid with any other offer). Coupon expires December 31, 2015. To the Retailer: When your customer presents this coupon and you accept it on the purchase of Prairie Naturals Multi 120 V-Capsule, Prairie Naturals will be pleased to reimburse you the full value of the coupon. Other applications may constitute fraud. Requests for reimbursement received after January 31, 2016 will not be accepted. Failure to supply, on request, evidence that sufficient stock was purchased in the previous 90 days to cover coupons presented will void coupons. Coupons submitted become our property. Reproduction of this coupon is expressly prohibited. For redemption, mail to: Prairie Naturals, 56 Fawcett Road Coquitlam, BC, V3K 6V5. facebook.com/prairie.naturals

www.PrairieNaturals.ca

twitter.com/prairienaturals

Contents J A N UA RY / F E BRUA RY 2015

Celebrating the season with

No. 98

winter citrus

The Organic Entrepreneur: Meet the new sprout-preneurs.

Whole foods trends.

Serving up hyper-local sprouts and nutrientdense microgreens, grown right in your kitchen.

Haskap berry, global organics, and the Mediterranean diet.

Healthy immunity.

Dr. Zoltan Rona on immune health. Plus, we review our favourite cold and flu hot drinks.

Morning Ayurveda.

Rituals for a calm, focused mind & body.

Vegan fermented protein. The latest protein alternatives for atheletes.

V I S TA M A G A Z I N E . C A

Contents

Welcome to

A more organic way of Being

J A N UA RY / F E BRUA RY 2015

Slow carb. New research shows there's a way to end the spike, crash and crave cycle.

Cory Holly.

How Hawaii inspired his career in natural health and fitness.

Make-at-home, healthy comfort food. Simple and delicious, antiinflammatory recipes.

Crazy for Kimchi.

Desiree Nielsen, R.D. offers ways to include this good-for-you fermented Korean staple into your diet, along with an easy recipe to make it at home.

(Sugar-free, dairyfree hazelnut hot cocoa...Yum!)

A day in the life.

Spanish olive oils. Explore the

Canadian nutrition superstar, Julie Daniluk, shares her insights.

varietals of Spain. Q&A with Torontobased olive oil expert Dolores Smith.

V I S TA M A G A Z I N E I S S U E N O . 9 8

Amazing Taste High in Protein & Fibre Gluten Free

SoLo Bar’s lower glycemic response delivers energy that sustains while leaving you feeling satisfied longer.

A leader in low glycemic nutrition | www.SOLOENERGYBAR.ca

EXFOLIATE. PENETRATE. REJUVENATE. Cruelty Free. Paraben Free. No Fillers. Uncented.

www.sknspin.com

Distributed by Virtzu Distribution 514.317.9852

Take a breath

“In the depth of winter, I finally learned that within me there lay an invincible summer.” ALBERT CAMUS

Study shows that meditation rebuilds the brain's gray matter in 8 weeks The study was led by a Harvardaffiliated team of researchers at Massachusetts General Hospital, and the team’s MRI scans documented for the very first time in medical history how meditation produced massive changes inside the brain’s gray

matter. The participants spent an average of 27 minutes per day practicing mindfulness exercises, which proved to stimulate a major increase in gray matter density in the hippocampus, the part of the brain associated with self-awareness,

compassion, and introspection. “Participant-reported reductions in stress also were correlated with decreased gray-matter density in the amygdala, which is known to play an important role in anxiety and stress.” P H OTO © LENI KOVAL EVA

V I S TA M A G A Z I N E . C A

Whole Foods

5 whole food trends to watch in 2015 1) Yacon Syrup

“Yacon is a South American vegetable that produces a molasses-like syrup,” writes Desiree Nielsen, BSc, R.D. “What makes yacon syrup special is its fructo-oligosaccharides (FOS)—prebiotic fibres that feed the beneficial bacteria in the gut and lend a sweet taste. Eating prebiotic fibre helps support a healthy intestinal flora, although people with irritable bowel syndrome may find the effects of FOS a bit uncomfortable. While some health claims found online are overblown, yacon is a rich, flavourful and low-glycemic alternative to agave syrup.”

2) Maple water

“High in magnesium, zinc and oligosaccharides, maple water can be used to feed the good bacteria in our gut that helps digest our food and strengthen our immune system,” says Julie Daniluk, R.H.N, author of Meals that Heal Inflammation.

3) Homemade bone broth

A South American proverb says, “good broth will resurrect the dead.” It's one of the cheapest, healthiest healing foods that should always be on hand. Bone broth contains minerals in a form the body can absorb easily, and is even beneficial for gut health. Ideally, you want freshly homemade broth from organic and humanly-raised animals.

4) Sprouted grains

Sprouted grains have a greater availability of vitamin C, folate, and minerals like iron. The sprouting process also results in a reduction in carbohydrates along with an increase in protein. Finally, they also have lower levels of gluten and up to three times the amount of soluble fiber found in non-sprouted grains.

5) Fermented foods

“The gut is the largest part of our immune system,” explains Drew Ramsey, M.D., author of The Happiness Diet and 50 Shades of Kale. “So it matters what you put in it. Sugar and refined carbohydrates cause damage, while fermented foods heal.” h P H OTO © ALI WAK

V I S TA M A G A Z I N E I S S U E N O . 9 8

Global organic economies at a glance Organic share of total 0.87% agricultural land: Top 10 countries with the highest per-capita consumption of organics (annually, CAD): 1. 2. 3. 4. 5.

6. Sweden—$138 7. Germany—$125 8. USA—$105 9. Canada—$90 10. France—$88

Switzerland—$275 Denmark—$231 Luxembourg—$208 Liechenstein—$188 Austria—$185

Top10 countries with the largest areas of organic agricultural land: 1. Australia—12 million hectares 2. Argentina—3.6 million hectares 3. United States—2.2 million hectares 4. China—1.9 million hectares 5. Spain—1.6 million hectares 6. Italy—1.2 million hectares 7. Germany—1 million hectares 8. France—1 million hectares 9. Uruguay—0.9 million hectares 10. Canada—0.8 million hectares

Top 5 countries with the largest number of organic producers: 1. 2. 3. 4. 5.

India—600,000 Uganda—188,625 (2010) Mexico—169,707 Tanzania—148,610 Ethiopia—134,626

SOURCE S: BI OFAC H 2014 , RES EA RCH IN S T IT U T E O F O RG A N IC AGRICULT UR E ( Fi BL ) , I NT E RN AT IO N A L F ED ERAT IO N O F O RG A N IC AGRICULT UR E M OV E M E NT S ( IF O A M )

The top good-for-you whole foods Whole Foods

Haskap Berry Antioxidant composition of the Haskap berry ORAC 13,400mmolesTE/100gms Total Phenolics 1014mg/100gms Total Anthocyanins 949mg/100gms Total Bioflavonoids 887mg/100gms OR AC (OXY G EN R AD I C AL ABSOR BANC E C APAC I TY ) UNI TS AR E A UNI T OF MEASUR EMENT FOR ANTI OXI D ANTS.

Haskap is the Japanese name for Lonicera caerulea, commonly known as ‘blue honeysuckle’. A sweet, tangy flavour that is a cross between a blueberry, raspberry and black currant, although surprisingly not part of the blueberry family. A powerhouse berry, high in vitamins C and A, protective antioxidants, fibre and potassium. This ‘berry of the north’ can be found growing in Northern Ontario. h

V I S TA M A G A Z I N E I S S U E N O . 9 8

Fruit nutrients comparisson (100 g) Fruit

Haskap

Blueberry

Orange

Grape

Apple

Potassium (mg)

190

130

110

Calcium (mg)

313

Phosphorus (mg)

Iron (mg)

0.6

0.2

0.1

0.2

0.1

Vitamin A (ug)

130

Vitamin C (mg)

Vitamin E (mg)

1.1

1.7

0.4

0.3

0.2

Energy (kcal)

SO URCE : H ASK AP C ANAD A ASSOC I ATI ON. P H OTO © ZHE KO SS.

New study suggests that a Whole Foods

Mediterranean diet may lead to a longer life.

The Mediterranean diet appears to keep people genetically younger, according to a new study published in The BMJ (formerly The British Medical Journal), and led by Immaculata De Vivo, associate professor at Brigham and Women's Hospital in Boston and Harvard Medical School. The study was a subset of the Nurse’s Health Study and suggests that this diet may have a positive effect on your DNA. Observing 4,676 healthy middle-aged women, researchers found that women who adhered most closely to a Mediterranean pattern of high vegetable, fruit, legume, olive oil, grain intake and yes, red

wine with limited amounts of meat and dairy, had the longest telomeres – suggesting that this pattern supports health at the genetic level. Telomeres are part of your chromosomes, the thread-like structures that house your DNA. At the end of these chromosomes are telomeres, a kind of protective "cap" that keeps the structure from P H OTO © K ATH AR I NE HE RRIN GE R

V I S TA M A G A Z I N E I S S U E N O . 9 8

“These results reinforce our advice that eating a balanced and healthy diet can reduce your risk of developing heart disease.” Dr. Mike Knapton of the British Heart Foundation

unraveling. It thereby protects your genetic information. Essentially, the longer your telomeres, the better. Adversely, oxidative stress and inflammation can lead to shorter telomeres.

Mediterranean diet 101

The foundation of the diet emphasizes whole grains, vegetables, fruits, nuts and extra-virgin olive oil. Moderate fish consumption, some poultry, and small amounts of lean beef are allowed as protein sources, as are moderate amounts of alcohol, such as a glass of red wine with dinner, but fatty meats are avoided and sugars kept to a minimum. Because the Mediterranean diet keeps saturated fats at a low and replaces them with monounsaturated fat (as in extra-virgin olive oil) and omega-3 polyunsaturated fats (as in fish), it is known to decrease risk for heart disease and strokes. Part of the reason is thought to involve particular particles that carry cholesterol in the blood. Eating more monounsaturated fat and less saturated fat raises the levels of good blood cholesterol, known as HDL, while lowering the level of bad cholesterol, known as LDL. Interestingly, analysis showed that no one food could explain the beneficial effects. It would appear that it is the combined effects of the diet as a whole that are supportive. This study confirms what health professionals have known for years: no one food will bring better health; it is a pattern of whole plant foods that will help keep you feeling well for years to come. This latest study on the Mediterranean diet was well-designed and adds to the support for an eating pattern that places vegetables and whole grains at the heart of a healthier lifestyle. The takeaway: how is looks on your plate Make half your plate vegetables at every meal, together with healthy fats from extra-virgin olive oil, nuts and seeds. Fish or organic protein sources (like chicken or lean beef) are excellent complements. Oh, and not to forget that glass of Merlot. To your health! Cin Cin! h

SOURCE : T HE OR I G I NAL R ES EA RCH REV IEW WA S P U B L IS H ED IN TH E BMJ (FOR M E R LY T HE BR I T I SH M ED ICA L JO U RN A L) . " M ED IT ERRA NEAN DIE T AND T E L OM E R E L E NG T H IN N U RS ES ’ H EA LT H S T U D Y: P O P U LATI ON BAS E D COHORT S T UDY.

The Urban Cultivator.

With savings of up to 90% over buying organic greens at your local store, the Urban Cultivator is sure to become a basic appliance in organic kitchens everywhere.

Tarren Wolfe launched

The Organic Entrepreneur

the Urban Cultivator in 2010, inspired by his wife's compromised immune condition. His mission is to produce nutrient-dense greens with the least amount of energy.

Meet the new sprout-preneurs

BY K ATHA R I NE HER R I N GER

The freshest, healthiest appliance in your kitchen

Their mission: to provide for each and every family access to healthy and organic herbs, vegetables and micro greens while reducing our carbon footprint. They want to create a wholly sustainable culture where delicious, fresh food is the focal point.

V I S TA M A G A Z I N E I S S U E N O . 9 8

“Their concept is so simple and important; enable people to grow their fresh herbs and lettuces right in their own homes or restaurants. I am still using the first generation residential Urban Cultivator and am loving the product. This is part of the blueprint for the future of helping feed the world. Now, how cool is that?” Arlene Dickinson, co-star of CBC’s Dragons’ Den.

Based in Surrey, BC, The Urban Cultivator has made a booming business from using an enclosed hydroponic system designed to continuously grow herbs, sprouts and small, nutrient-dense veggies indoors. One of the most interesting aspects of these units is the idea of nutrient density from ‘living produce’. A beet versus a beet top - all of these microgreens are super highly nutritious, and sometimes even more so than their veggie friends. The other element to consider is how little energy and water it takes to produce these greens, and the rate at which they grow in comparison to the weeks (or months) required for your outdoor vegetable garden. Now, we’re not suggesting you divorce your victory garden, but these indoor gardens could be an excellent solution for those long seasons, when the majority of organic produce sold in your local shop is from California, Mexico, South Africa or even China. Back in 2012, The Urban Cultivator’s founder, Tarren Wolfe, and his team presented in front of some of the biggest venture capitalists in Canada on CBC’s Dragons’ Den. They picked Arlene Dickinson as their ideal partner, and after almost a year, LEFT. T HE KI T C HE N AP P L IA N CE. PHOT O © UR BAN C U LT I VAT O R

formalized their partnership. Arlene became a 20% shareholder – and an avid user of the residential unit. “I’m excited to see how Urban Cultivator is growing as a business. Their concept is so simple and important; enable people to grow their fresh herbs and lettuces right in their own homes or restaurants. The benefits of this product are many, but providing a healthier diet and lowering our carbon footprint are pretty strong cases, each unto themselves. I am still using the first generation residential Urban Cultivator and am loving the product. This is part of the blueprint for the future of helping feed the world. Now, how cool is that?" Fast forward to today. Posh hotel chains like the Four Seasons have the commercial units in their kitchens, as do healthy fast food chains like Pita Pit and Booster Juice, and the company is even in discussions with Home Depot. Executive chef of Four Seasons Hotel Vancouver, Ned Bell is a huge fan.

1. F O U N D ER TAR R EN WOLFE. P H O T O © MULTI BI R D BR AND I NG I NC .

2. ER I C SLOAN, D I R EC TOR OF M AR KE TIN G. P H OTO © M ULTI BI R D BR AND I NG I NC. V I S TA M A G A Z I N E . C A

The commercial units have a growing following of discerning chefs, particularly those interested in “hyper local”, fresh, organic greens. This includes the Four Seasons and is affiliated with Jamie Oliver’s food revolution. They’ve even been able to impress the likes of Martha Stewart, who use an abundance of micro greens in her test kitchen, and who claims that they ‘taste so incredibly pure and delicious’. There’s really nothing like growing your own organic greens, and eating them at their absolute peak of freshness. And best of all, for us Canadians, in the dead of winter or west coast rains, this is still possible. We caught up with Tarren at his multi-use office, manufacturing facility and warehouse last month.

We wanted to learn more about what made this entrepreneur tick, what his daily life looks like, and how he walks (or bike rides) the talk: You’re a pretty busy guy, with a young family and a growing business. How do you begin and end each day that keeps your energy fresh and your mind focused? Yes, life is busy. Well, I try and practice what I preach, and ride my bike to work most days. I aim to get to the office before anyone else so that I have time to focus before being pulled every which way. I eat clean: we make smoothies, salads and wheatgrass shots here at the office, which is a big part of how I keep going. Other than that, I

4 3. TARRE N W OL FE AND E R IC S L O A N P REPA RE S M O O T H IES .

4. TR AY OF WH EATG R ASS. P H OTOS © MULTI BI R D BR AND I NG IN C.

Helping you find balance. "Always something new to learn and discover"

February 13, 14, 15, 2015 Vancouver Convention Centre, East Building Exhibit Hall B & C

Organic Market Section Sponsored by:

Celebrity Cooking Stage Sponsored by:

Cheese Seminars Sponsored by:

Media Sponsors:

Exhibits, Seminars, Cooking Demos, Prizes, Plus Lots More www.thewellnessshow.com event information 604-983-2794

V I S TA M A G A Z I N E I S S U E N O . 9 8

sweat it out in a steam shower each night; it seems to keep my immune system strong.

in their cafeterías and to get kids involved in learning about microgreens and energy.

Every entrepreneur faces moments – or even long stretches, where doubts and distractions predomínate. How do you get through those? What’s your 5 year plan? B2B has really exploded. We’re working on some really interesting, bigger scale food initiatives with Google and Microsoft. Working on the technology aspect of our units, to be able to work in any environment or economy, to streamline, and make our units accessible to everyone. Our concept is to use the least amount of energy, to create the most nutrient-dense and fastest growing living produce possible.

Your background? How did you first get started? I grew up in Kelowna, but I first studied Graphic Arts in San Francisco, and I wanted to work in advertising. It was a great base. Then, I also worked a little bit in sales and marketing. My interest in natural health and whole foods came from my wife, who has a compromised immune system and severe food allergies. Basically, we took our original model and knocked on doors, beginning with Four Seasons in Whistler. They loved the idea, and so we felt we were onto something. And it all grew (quite literally) from there. Pick up portion size micro greens and fresh smoothies at The Urban Cultivator’s new retail cafe Living Produce Aisle at 1168 Hamilton St in Vancouver - expected to open by the end of January 2015. h

You’re affiliated with Jamie Oliver’s food revolution, what have you been up to? We’re really excited about working with a few select schools who have chosen to use it

“Our concept is to use the least amount of energy, to create the most nutrient-dense and fastest growing living produce possible.”

Four O’Clock® teas, an original, bold, and intense experience in every cup! A PERFECT CUP OF TEA EVERY TIME! Available in gourmet, health food and grocery stores across Canada.

www.transherb.com BLACK TEAS

GREEN TEAS

WHITE TEAS

HERBAL TEAS

ROOÏBOS

FOUR O’CLOCK® IS A CANADIAN MADE LINE OF CERTIFIED ORGANIC SPECIALTY TEAS.

W V I S TA M A G A Z I N E . C A

Healthy immunity: natural anti-viral strategies Zoltan Rona

highlevelwellness.ca Dr. Zoltan Rona, M.D., M.Sc., is a graduate of McGill University Medical School, and has a Master’s Degree in Biochemistry and Clinical Nutrition from the University of Bridgeport in Connecticut. He is past president of The Canadian Holistic Medical Association. He is the author of three Canadian bestsellers, The Joy of Health, Return to the Joy of Health, and Childhood Illness and The Allergy Connection. He is co-author with Jeanne Marie Martin of The Complete Candida Yeast Guidebook, and

Mainstream media promotes vaccines and anti-viral drugs for prevention and treatment of viral infections. Some of the common ones in the news of late include H1N1 flu, bird flu, West Nile virus, SARS (Severe Acute Respiratory Syndrome), Ebola, Enterovirus D68 and many others. Of major concern is the fact that potentially toxic and unproven drugs are being used on a mass scale as never before for the recent Ebola outbreak. Natural health care practitioners can offer some safer alternatives. The most effective thing to do is to increase the power of our own immune system. Infants, children, the elderly, populations with immature or weakened immune systems from severe stress or a poor diet are the most likely populations at risk.

Virus basics

A virus is simply a fragment of DNA wrapped in a protective coat called a capsid. It is hundreds of times smaller than any bacteria and can only be seen by an electron microscope. Unlike bacteria, viruses are not really alive. When a virus comes in contact with a living cell, it attaches itself to the cell wall and injects its DNA into the cell. The DNA then uses materials inside the living cell to reproduce new virus particles, eventually causing the cell to die and burst. New viral particles then go on to other cells that in turn become factories for reproducing the virus.

Viral Characteristics

• half alive/half dead existence of the Encyclopedia • on average, smaller than a regular of Natural Healing. wavelength of visible light He has had a private • the smallest measures only 20 medical practice in nanometers in length Toronto for the past • can not survive and thrive without 30 years. His latest a host or group of host cells book “Vitamin D, the • can lie dormant within any host or Sunshine Vitamin” was environment until the proper conditions published in 2010. for their activity are provided (e.g. weak is the medical editor

V I S TA M A G A Z I N E I S S U E N O . 9 8

immune system, drugs, stress, poor diet, toxic heavy metals like mercury, etc.)

Natural strategies

Handwashing is the single most important and most basic prevention against the spread of infection. Plain soap and water should be sufficient to protect against the spread of both viruses and bacteria. Diet Eliminate immune suppressors like tobacco, alcohol, sugar, sugar substitutes, refined carbohydrates, red meats (unless organic) and processed foods. Eating foods laced with chemicals, genetically modified (GMO) foods or those that are deficient in vitamins and minerals (e.g. empty calorie junk foods) increases the likelihood of catching viruses of any kind. Strong, healthy cells resist infections of any kind, including viruses. Unsuspected food allergies can weaken this resistance and make it easier for a viral infection to spread. The immunosuppressive reaction of the body to these foods, usually multiple in number (3 - 20 reactive or allergic foods are usually involved), can occur up to 5 days after consumption and are thus not obviously apparent to the victim. The allergic foods are commonly the favorite (craved) or frequently eaten foods, usually eaten in large amounts. The commonest foods involved are gluten, milk, yeast, eggs, citrus and soy. Diagnosis of food allergies can be made through an elimination diet or though blood tests known as RAST tests. Delayed hypersensitivity food allergies do not show up usually on the standard skin or "scratch"

tests because only Type I (immediate hypersensitivity/IgE positive) allergies react on the skin. The elimination of food allergens from the diet usually helps prevent recurrent viral infections and can make a big difference to the overall health of the immune system. Natural Health Products Best antioxidants that boost immunity include vitamins A, C, D, E, astaxanthin, bioflavonoids, beta-carotene, N-A-C (N-Acetyl-Cysteine) glutathione, selenium and zinc. Other popular choices are herbs such as echinacea, garlic, curcumin, medicinal mushrooms, oil of oregano, olive leaf extract, propolis, prebiotics, probiotics and bovine colostrum. Vitamin D deficiency is the number one deficiency disease in the world and the incidence is highest in countries like Canada where sunshine is ineffective at manufacturing the vitamin in the skin for more than 6 months of the year. Vitamin D stimulates the body to manufacture a peptide (protein) known as cathelicidin. Cathelicidin is a natural antimicrobial which can attack all pathogens including viruses. The higher the blood level of vitamin D, the higher the cathelicidin concentration and the more powerful the anti-viral effects. One strategy that I often use in my practice for adults facing a viral illness is to use 50,000 IU (50 drops) of emulsified vitamin D daily for 3 days, then drop the dose down to 10,000 IU (10 drops) daily until the infection clears. This approach is recommended by Dr. John Cannell of the Vitamin D Council and can dramatically boost your cathelicidin blood levels to inactivate viruses. Studies show that vitamin D supplementation is an effective flu prevention and treatment remedy. Vitamin D in high doses has also been demonstrated to help heal the leaky gut, an anatomical defect that increases the infection rate from any microbe. Vitamin C is capable of inactivating (killing) any virus. There is no virus that has ever been found to be resistant to vitamin C. You just have to get the dose high enough. Some viruses are weak and oral doses of 10,000 mg daily or

less are effective. More powerful viruses might require 100,000 mg daily and this is a dose that must be administered intravenously. Vitamin C boosts the immune system by stimulating interferon and antibody production. The benefits of vitamin C for all viral infections have long been known through the work of Dr. Frederick Klenner (1948). Other natural anti-viral remedies include mild silver protein, thymus gland extracts and medical ozone or hydrogen peroxide (intravenous, rectal insufflations or as an ozone steam bath). There are also numerous antiviral herbal remedies, some of which are listed below. Work with a natural health care provider to create a personalized diet and supplement program.

“There is no virus that has ever been found to be resistant to vitamin C. You just have to get the dose high enough.”

Common anti-viral herbs

Andrographis – works by boosting the immune system, helping the body to battle infections, and prevent them from reoccurring. Andrographis tincture can be taken at the first sign of cold or flu symptoms, as a natural treatment. Astragalus - Chinese root with anti-viral and immune enhancing properties due to polysaccharides similar to those found in friendly bacteria. Echinacea - anti-bacterial and anti-viral properties best used in combination with other anti-viral herbs. Lomatium – contains anti-viral, anti-bacterial, and anti-inflammatory factors. Myrrh Gum - a gum resin with anti-microbial, anti-fungal, astringent and expectorant properties. It stimulates white blood cell production. Reishi – medicinal mushroom containing polysaccharides with anti-tumor and immune-stimulating properties for the spleen and bone marrow. St. John’s Wort - contains anti-viral and anti-inflammatory compounds - the focus of much AIDS research. Thuja – has anti-viral, anti-fungal and expectorant properties effective in the treatment of warts, fungal infections, and bronchitis. Wild Indigo - contains alkaloids and oleo-resins which are anti-viral and anti-microbial. h

V I S TA M A G A Z I N E . C A

Natural, warm, and soothing Reviews

Cold & flu drinks Natural alternatives with no side-effects, except feeling better. Goodbye, acetaminophen and pseudoephedrine containing drugstore versions, which common side effects include drowsiness, flushing redness of the face, irregular heartbeat, and trouble sleeping.

P H OTO © FI LE404

1) A.Vogel Echinaforce® Extra Strength Hot Drink A delicious, natural, and effective combination of Echinacea purpurea and Elderberry designed to help combat common cold and flu symptoms and relieve upper respiratory tract infections. Clinically proven to assist in treament of cold and flu symptoms, take at the first sign of infection, one teaspoon 3 times daily stirred in hot water. We like it even as a preventative all winter long, or slipped into your carry-on while traveling (the 100mL bottle meets airport liquid regulations). V I S TA M A G A Z I N E I S S U E N O . 9 8

2) Prairie Naturals Citrus Soother Cold & Flu Formulated by Holistic Pharmacist RoseMarie Pierce, BSc.Pharm. We're really liking the soothing and protective effect of this hot lemon, honey and ginger drink. Also containing the healing power of Vitamins C (it contains a full 500mg!) and D, along with immune-boosting zinc, elderberry, lemon balm, and Echinacea root. We like that it's a powder, and comes in to-go, single-serve sachets. Keep in your bag for an instant pick-me-up when you're feeling under the weather.

Are you getting enough D, sunshine? A few years ago, Health Canada commissioned a study to evaluate the recommended daily intake of vitamin D for Canadians. They have since increased the RDA up to 4000 IU for some groups. This powerhouse sunshine vitamin modulates the innate and adaptive immune responses. A deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection.

3) Nature's Way Umcka® ColdCare A top seller in Europe, is made from Umcka roots of Pelargonium sidoides, a South African plant used in traditional Zulu medicine to treat coughs and respiratory ailments. This soothing hot drink speeds recovery and is clinically proven to shorten the duration and reduce the severity of cough, congestion, sore throat, sinus and bronchial symptoms. Is recommended to be served cold to children, and although it's homeopathic, for pregnant or nursing moms, best to check with your healthcare professional beforehand.

4) Herbion Naturals Cold & Flu Remedy Herbion Cold & Flu Remedy contains white willow, valerian, fennel, licorice and other herbs to help relieve stuffy runny noses, sinus congestion and general cold and flu symptoms. We like that it's individually wrapped, to keep herbs fresh and portable. This blend in particular seems to be the most effective at soothing those prickly, achy body pains that most often accompany seasonal illnesses. h

10 Tips to stay healthy and prepare for flu season

Boiron x

Each year, flu seems almost inevitable during the cold months of autumn and winter. Staying cold-and-flu free is often easier than you think. 1. Try to avoid getting close to people who are sick

Avoid close contact with people who are sick. When you are sick, keep your distance from others to protect them from getting sick too. 2. Wash your hands frequently Flu viruses are spread by droplets from infected people when they sneeze, blow their nose, or wipe away secretions from their nose or eyes. During flu season, everyone should be encouraged to keep their hands out of their mouths, avoid rubbing their eyes and wash their hands thoroughly several times a day, especially before meals. V I S TA M A G A Z I N E I S S U E N O . 9 8

3. Eat a healthy diet rich in vitamins C and E Foods containing these vitamins are believed to be helpful in supporting the immune system. Foods rich in vitamin E include sunflower and almond oils, sunflower seeds, and nuts. Be sure to enjoy those mandarin oranges this season, as well as other citrus fruits, broccoli and bell peppers to boost your daily vitamin C intake. Be wary of too many holiday treats; excessive sugar impairs the immune response. 4. Get your zzz's! Lack of sleep may profoundly inhibit your immune system. Get a full night’s

sleep to keep your body’s natural defenses at optimum efficiency. 5. Stay hydrated Increasing your water intake will help you stay healthy and lessen the chance of you coming down with flu. When you are feeling under the weather, drinking extra fluids prevents dehydration caused by fever, loosens mucus, and keeps your throat moist. Warm liquids are preferable, and there is some evidence that inhaling steam early in the course of a cold or flu may reduce the spread of viruses in your upper respiratory tract.

“Oscillococcinum (Oscillo®), is a homeopathic medicine which reduces the duration of flu-like symptoms, and it's available in 6, 12 or 30 doses.” 6. Cover up when you sneeze or cough Cover your mouth and nose with a tissue or arm when coughing or sneezing. It prevents infectious droplets from being spread in air.

18 years of natural health: Welcome to a more organic way of Being

7. Exercise regularly Research indicates that exercise can stimulate the immune system and promote healthy sleep. In a recent study reported in Medicine and Science in Sports and Exercise, scientists found that modest exercise may prevent the elderly from getting colds and flu.

What if I’ve already got the flu? 8. Keep Oscillococcinum® readily available Oscillococcinum (Oscillo®), is a homeopathic medicine which reduces the duration of flu-like symptoms (body aches, headache, fever, chills). Stay healthy during the flu season with Oscillococcinum! Oscillo is available in 6, 12 or 30 doses. 9. Listen to your body If you do come down with a cold or flu, take it easy and take a break. Spending excessive energy steals valuable resources from the immune system. Even attempting to perform normal activities at work or school may be too much. Besides, if you believe you’re coming down with flu, probably the best thing you can do for friends and family is to not expose them unnecessarily to the virus. 10. Seek help if you get worse and talk to your doctor Get professional advice if you are at risk for complications from flu. If your symptoms become significantly worse after the first three days of illness, especially if your fever subsides and then returns, be sure to seek medical attention right away. h

OS CIL L OC OC C I NUM M AY N O T B E RIG H T F O R EV ERY O N E. A LWAYS R EAD AND FOL L OW T HE L ABE L .

@VISTAMAGA ZI N E

Ecomax x

MGN-3 as a complementary treatment in treating cancer Cancer is the leading cause of death in the developed world. In 2007, approximately 7.9 million people worldwide died of cancer, accounting for 13 percent of all deaths that year.

This staggering number continues to rise as the population ages and as greater life expectancy means that we continue to live longer into our senior years. Lifestyle changes, including diet and environment, may also have a significant impact on worldwide cancer rates. Physiologically, cancer is caused when abnormal cells in the body begin to grow and multiply without the usual controls put in place by the immune system. The cells continue to invade and destroy adjacent tissues and also spread (metastasize) through the blood stream and lymphatic system. While the body’s immune system is designed to kill invading cancer cells, established cancers develop mechanisms to make them resistant to immune attack. A weak or compromised immune system is often recognized as a contributor to most chronic disease, including cancer. Responsible for the health and function of the entire body, the importance of the immune system in cancer treatment and prevention cannot be overlooked. Typical treatments for invasive cancers include surgery, radiation and chemotherapy. These treatments target and destroy cancer cells and are highly effective in so doing; however, each of these treatments also affects the health of surrounding tissues and cells, and each treatment V I S TA M A G A Z I N E I S S U E N O . 9 8

compromises the strength and resilience of the immune system. Rather than helping the body to fight the spread of abnormal cancer cells, the standard cancer treatments actually hinder the body’s ability to do so. Moreover, while these widely accepted treatment methods are effective in killing cancer cells, they are unable to destroy 100 percent of cells. With a 95 to 98 percent effectiveness, surgery, chemotherapy and radiation, alone or in conjunction, inevitably leave behind a few intact cancer cells that may flourish and spread in a damaged immune environment. Immunotherapy (also called biologic therapy or biotherapy) is receiving more and more attention from medical communities in recent years. Immunotherapy is effectively using your body’s own immune system to help fight cancer. The immune system’s key defense cells are called Natural Killer cells, or NK cells. NK cells recognize and kill abnormal cancer cells by releasing small proteins that cause the targeted cells to die by apoptosis, which is the process of programmed cell death the body uses to rid itself of potentially harmful cells. New research into methods of increasing NK cell activity show significant promise. A substance called MGN-3, an extract of rice bran

modified by enzymes from shiitake mushrooms, has been clinically proven highly effective in boosting NK cell activity. It can be used alone or in conjunction with conventional treatments such as chemotherapy, MGN-3 is proven effective in helping to maintain immune function. A 1996 study involving 27 patients (presented at the 87th Annual Meeting of the American Association for Cancer Research), with different forms of cancer, all undergoing conventional treatments, supplemented 3 grams of MGN-3 per day. These patients had significant increases in NK cell activity when taking MGN-3. These ranged from 100 percent to 537 percent increases. In 1998, a study documented in the International Journal of Immunotherapy (XIV-2, pg 89-99) involved 24 patients taking MGN-3 in three different concentrations. NK cell activity was significantly increased after one week and peaked at two months in all individuals. MGN-3 cannot replace conventional therapies in treating advanced malignancies. However, used during or after conventional cancer therapies, MGN-3 may help boost the body’s immune system to fight off remaining cancer cells and prevent the relapse that is unfortunately so common in cancer patients. h

Ayurvedic winter morning routines

Ayurveda is the sister science to yoga and an ancient science of life that is proving to be a reliable wisdom practice for our current times. Based on a philosophy of discovering our true mind/body type (or dosha in Sanskrit), and aligning our lifestyle choices with this knowledge, the practices of Ayurveda can bring us great health, longevity and peace of mind.

Glynnis Osher

themysticmasala.com thousandpetallotus.com @MysticMasala Glynnis Osher is a certified Ayurvedic practitioner (CAP), passionate teacher, and author with over 16 years experience in Ayurveda. She is on faculty at the Vancouver School

We are all made up of a varying combination of the five elements of air, ether, fire, water, and earth. These elements constitute whether we are primarily Vata Dosha (air and ether), Pitta Dosha (fire and water) or Kapha Dosha (water and earth). This is what makes us unique and determines our physical, mental, and emotional characteristics. Once you discover your dosha, you can begin to customize your daily routines and practices accordingly, choosing your most ideal food, exercise, play activities, and even the type of work or ‘right livelihood’ that will bring you optimal vitality and joy. The seasons also play an integral role in choosing our routines and practices. As we transition from season to season, we notice that the qualities shift both internally and externally. With mindful observation, we also make changes and align ourselves with the seasons. This is how we create sustainable routines. “Daily practices are rituals of the most profound self-care and personal evolution,

not a tedious and mundane regimen designed to make us rigid, obsessed, and dissatisfied. We must treat these daily rhythms as our sacred dance. They anchor, ground, and fortify us. They are our rock. They build character, awareness, and, through consistency, we see the fruits of our commitment”. This powerful statement from the book co-authored by Madhuri Phillips and me. Your Irresistible Life: 4 Seasons of Self Care through Ayurveda and Yoga Practices that Work sums up the importance of observing a daily routine. All you have to do is implement practices that work for you and your schedule. And then commit to them. Morning Ayurvedic routines are a good place to start. Begin your day with even one of these simple practices and you will notice changes occurring in your attitude and physical/emotional well-being. (It’s hard to complain about the rain when you have a mouth full of coconut or sesame oil!)

of Bodywork and Massage teaching aromatherapy and Indian head massage. Glynnis is founder and CEO of The Mystic Masala Ayurvedic Aromatherapy and Thousand Petal Lotus Indian Head Massage. Glynnis has co-authored the book Your Irresistible Life: 4 Seasons of Self-Care through Ayurveda and Yoga Practices that Work.

the mystic masala aromapothecary is located at 1723 grant street in vancouver. V I S TA M A G A Z I N E . C A

“Daily practices are rituals of the most profound selfcare and personal evolution, not a tedious and mundane regimen designed to make us rigid, obsessed, and dissatisfied. We must treat these daily rhythms as our sacred dance. They anchor, ground, and fortify us. They are our rock. They build character, awareness, and, through consistency, we see the fruits of our commitment”. Your Morning Routine

1. Tongue scraping is your very first practice (preferably with a stainless steel tongue scraper or the back of a teaspoon). This practice gently scrapes away toxins that have accumulated overnight in the mouth and also assists in stimulating digestion.

2. Next, drink a cup of warm water with a squeeze of lemon. This helps release unwanted toxins in the body and also encourages elimination.

1. GRO S S YE T E FFE C T I V E , R EA CH A S FA R A S PO S S I BL E W HE N S C R APIN G Y O U R T O N G U E. PHOTO © I KO.

2. L E MON J U I C E I S A DI G E S T IV E A ID A N D L IV E R C L E ANS E R . PHOT O © JA G CZ .

3. OIL PUL L I NG W I T H C OC O N U T O IL C A N WHITEN YOU R T E E T H AN D IM P RO V E G U M HEALTH. P HOT O © J UR G A .

4. MOV I NG T HE BODY I N T H E M O RN IN G H EL P S TO RE L E AS E T OX I NS . P HO T O © Y EK O P H O T O S TUDI O. PRE V IOUS PAG E PHOT O © JU L IA S U D N IT S K AYA

V I S TA M A G A Z I N E I S S U E N O . 9 8

3. Oil pulling! You may have heard of this in the news as celebrities marvel over this age-old Ayurvedic practice (known to whiten teeth and remove stains). Swishing 1 TBSP sesame or coconut oil around the mouth and teeth keeps gums and teeth healthy and prevents bacteria, gingivitis or gum disease. Push and pull the oil through your teeth and around gums until the oil becomes thin (about 10-15 minutes) and then

spit it out into running hot water in the sink. You can do this while multi-tasking! (You can still brush your teeth after your breakfast.) 4. Commit to a yoga or exercise practice appropriate for your body type, just enough to break a light sweat. Moving the body in the morning helps to release toxins, brings flexibility and tone to the body, and stimulates digestion and circulation, which of course brings a myriad of benefits. 5. Breathing practice. Spend even a few minutes with gentle belly breathing or other simple practices you may have learned to regulate the breath and still the mind. 6. Self-massage, also known as abhyanga in Sanskrit, brings flexibility, tone and a feeling of self-love. Before you shower, warm up some sesame, coconut or sunflower oil (or a blend depending on your body type) and luxuriate your body with a nourishing oil

massage. Try long strokes up towards the heart, and circular strokes on the joints, stomach and chest. Sneha is the Sanskrit word for ‘love’ and also ‘oiling’ and this is a profound practice of selflove. 1-3 times a week to start can transform your health and the way you feel in your body. 7. A warm shower or bath washes away the oil. Use a gentle herbal soap only in the privates and underarms, leaving a fine trace of oil on the rest of the body to protect and lubricate the skin. 8. Quiet your mind. Meditate or practice positive affirmations to bring your mind to a state of peace and positivity for your day. Take on these morning practices one by one until you feel them integrated easily into your day. Ayurveda offers these daily routines as a way to prevent illness, heal imbalances, and maintain a healthy constitution. Here’s to your health! h

Whole foods resolution

With every New Year, the resolutions are as enthusiastic as they are plentiful. Many of us will embrace the latest diet or sports program in hope of shaving off a few extra pounds. So, why do so many of us fail? A valid answer may be in our obsession with immediacy and convenience. Consider our eating habits. We often expect food to be ready immediately after ordering from a menu. When preparing meals at home, we are often looking for a 15-minute recipe or a full-meal solution that can be prepared, cooked and served, all in one pot. This desire for immediacy also extends to satiety. When we feel hungry, we want immediate satisfaction, which often results in us choosing a processed carbohydrate that is high in sugars and low in fibre. Although fast and convenient, these poor choices may contribute to poor health.

Whole foods to the rescue

The food choices that we make, with respect to the macro nutrients (proteins, carbohydrates and fats) that we include in our diet, literally shape who we are internally and externally. The key is to include an abundance of whole, nutrient-dense foods: nuts, seeds, legumes, fruits, vegetables and healthy protein choices. In addition, techniques such as sprouting, fermenting, fresh-pressing, extracting and concentrating are a few of the ways that foods sourced from around the globe can be enhanced nutritionally.

Sprouted seeds and legumes, good “fast foods”

Check your local natural foods store for sprouted options in seeds, nuts, and legumes and grains. Sprouting reduces anti-nutrients that can inhibit vitamin, mineral and protein absorption, while increasing key nutrient levels (from protein and fibre to vitamins and minerals) by as much as 100 times, as seen in acidophilus and bifidus levels in the analysis of sprouted chia seeds. Consequently, sprouted

beans (like lentils or mung beans) take only 5 minutes to cook. Good “fast food”.

Good fats for taste, nutrition and texture

Fresh-pressing provides us with a variety of superior fat and oil alternatives, including coconut oil, camelina oil and macadamia nut oil. They all provide a “powerhouse “of nutritional value while offering versatility of use due to their taste, texture and high smoke points.

Adding superfoods to your dishes

Not just in your pint of local brew, brewer’s yeast is a perfect addition to baked goods, hot cereals soups and stews. Brewer’s yeast, a by-product of malted barley fermentation, is an excellent source of B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folic acid), and H or B7 (biotin). B vitamins help support energy production. They play a key role in healthy nervous system function, liver detoxification, and support many other biological functions. Brewer’s yeast is also rich in chromium, which helps balance blood sugar, and selenium, which is involved in thyroid function, antioxidant support and liver detoxification. Bee pollen is another example of one of nature's most complete foods. Extracted and naturally concentrated by honeybees, bee pollen is an energy-rich substance. It is rich in proteins, containing 40% protein by weight, half of which are “free form” amino acids (ready to use in the body), vitamins, including B-complex, and folic acid. Naturally alkaline, it has a sweet buttery taste and is a delight to eat right off of the spoon. A realization for many is that simplicity and convenience are no longer lost when incorporating healthy foods into a busy lifestyle. h

Marva Ward

Marva Ward, C.N.P. With more than 10 years in in the natural products industry, Marva Ward is a Certified Nutritional Practitioner, as well as National Product Educator for the NOW brand in Canada. She conducts training sessions for retailers, speaks at consumer events and is a contributing writer for various magazines.

“The food choices that we make, with respect to the macro nutrients (proteins, carbohydrates and fats) in our diet, literally shape who we are internally and externally.” P H OTO © ELE N A SC H WEI TZER

V I S TA M A G A Z I N E . C A

New vegan protein solutions for athletes More and more athletes are drawn to vegetarian proteins for health and sustainability reasons, but not everybody’s taste buds or digestion can tolerate them. Fermenting vegetarian proteins may be just the solution. Julie Chen

Julie Chen, N.D., BSc, is a Naturopathic Doctor who has a passion for discovering and researching new remedies and products. She has an extensive knowledge of nutritional supplements and how to optimize their ability to help you live a healthier and happier life.

Whey protein has always been the gold standard for athletes because of the rich branched chain amino acid profile that has been shown to help with muscle recovery and immune support. Athletes didn’t often choose to take vegetarian proteins because of taste, amino acid profile – namely low levels of branched chain amino acids, and digestibility. Now, with new technology and ingredients being more readily available, more complete vegetarian proteins are becoming mainstream. Usually single sources of proteins like rice, pea or hemp will not have a complete amino acid profile on its own. In addition, if the proteins are raw, their digestibility is compromised due to the presence of anti-nutrients such as trypsin inhibitors, lectins, and tannins that can block or interfere with the absorption of nutrients. Combining a variety of vegetable proteins, like a legume and grain, will ensure that all the essential amino acids are covered, but it still may have absorption issues. Some manufacturers add enzymes in an attempt to improve the digestibility of the proteins, but there is little clinical evidence to support their effectiveness. The enzymes may be degraded by the stomach acid before

V I S TA M A G A Z I N E I S S U E N O . 9 8

they become functional in the intestines. A traditional method of food preparation used for thousands of years may be a solution that can optimize digestibility and palatability of vegetable proteins. Fermentation is the natural metabolic process in which organisms like probiotic bacteria and yeast, or enzymes derived from them, convert sugars and carbohydrates to metabolites like gas and alcohol. This method of food preparation not only preserves food, but also makes the food easier to digest, as it can remove certain anti-nutrients. An important discovery about fermented foods is that they can improve the nutritional values of the food product besides improving digestibility. Studies have shown that the fermentation processes can result in higher levels of essential vitamins as well as the production of new bioactive phytochemicals and polyphenols. Other studies have shown that fermentation may improve protein quality and potentially increase essential amino acid content. Thus fermenting vegetable proteins may potentially improve digestibility, increase nutritive value and improve tolerability. Fermentation can however be disastrous, when done improperly or when

“An important discovery about fermented foods is that they can improve the nutritional values of the food product besides improving digestibility.” P H O T O © M AR I D AV

there is a lack of quality control. It is vital when choosing fermentation products to make sure that the manufacturer is reputable, carefully monitors the process and tests the finished product to ensure that it is free of contaminants and pathogenic organisms. For athletes who take protein supplements on a daily basis, cycling between a whey protein and a vegetarian protein may decrease the risk of developing a sensitivity and a fermented vegetarian protein is a great way to gain the benefits of the complete amino acid profile, naturally occurring antioxidants and phytochemicals without having to worry about indigestion. h

green power smoothie, a super nourishing and balanced smoothie for before or after a workout

• 1 ½

cups unsweetened

coconut or almond milk

{tip: be sure it’s gmo f r e e , i d e a l l y o r g a n i c } • 1 handful fresh organic g r e e n s { s p i n a c h o r k a l e } • 1 tsp of spirulina or c h l o r e l l a p o w d e r

• ¼ av o c a d o • ½ frozen banana • 1 tsp of camelina oil {canadian-grown, vegan o m e g a - 3 r i c h s u p p l e m e n t } • 1-2 scoops of fermented v e g a n p r o t e i n p o w d e r

blend all together in a high-speed blender until smooth e n j o y !

SoLo GI x

Weight loss: from low carb to slow carb

Researchers in the world’s largest diet study have discovered this “holy grail” of dieting and preventing weight regain. The study is not only a breakthrough for dieters, but also an interpretation of its results may provide insights to help us better understand what is driving the interlinked epidemics of obesity and diabetes. The Diet, Obesity, and Genes (“Diogenes”) study is a large European study designed to discover V I S TA M A G A Z I N E I S S U E N O . 9 8

which diet is best for preventing weight regain after weight loss. The researchers assigned participants to 4 types of diet with varying levels of protein and either high or low glycemic index carbohydrates. High-glycemic index carbs cause the blood sugar to spike quickly, while low-glycemic index carbs result in a more gentle rise in blood sugar. People started the study by losing 8% of their body weight and then were put on one of

Welcome 2015! Many people make New Year’s resolutions, and they often include losing weight. It is generally accepted that weight loss can be achieved by expending more calories than those consumed. However, keeping the weight off after it’s lost has been elusive. That is until now. the 4 diets and followed for 26 weeks. The diet that was most effective at preventing weight re-gain was the low-glycemic with slightly higher protein content. Participants on this diet not only kept the weight off during the six months of the study, but they also continued to lose weight too. This is great news for anyone who has struggled to maintain a weight loss! We can ask what this study teaches us about dieting and preventing

“The diet that was most effective at preventing weight re-gain was the low-glycemic with slightly higher protein content. Participants on this diet not only kept the weight off during the six months of the study, but they also continued to lose weight.” weight regain. How does a low glycemic diet with more protein prevent weight regain? First clue, a low glycemic diet helps to keep blood sugar levels in a narrow range, preventing the spike, crash and crave cycle that drives fat storage. This means the best diet advice is not “low carb” but “slow carb” meaning carbohydrates with a low glycemic index raise blood sugar slowly. Second clue, protein promotes satiety and keeps your metabolism revving, which burns fat. The results of this study are featured in the new book “World’s Best Diet” by leading Low GI researcher Jenny Brand-Miller, Professor of Human Nutrition at the University of Sydney's Charles Perkins Centre. In her book, Brand-Miller explains why the low GI/higher protein diet works. Low carb may help you take it off in the short term, but slow carb (low GI) and protein will keep it off for life. After 25 years as a pioneer in functional food research and development I came to the conclusion that blood sugar management is “key” to sustaining energy, managing weight and preventing disease. Keeping blood sugar levels steady prevents the spike, crash and crave cycle. High-GI foods on the other hand promote the spike and crash of blood sugar, followed by a craving for another high glycemic index snack to boost blood sugar back up, and

the cycle of fat storage continues. I believe there is a disconnect between our 40,000 year old body design and the modern diet and lifestyle. The body’s program to store fat and hold on to it may be more a function of biology than of will power. We inherited the “fugal gene” from our ancestors that made it possible for them to survive the lean times, by accumulating fat when food was available. Under this scenario your prehistoric brain does not know that you intended to lose weight. Instead it responds to weight loss by slowing down the metabolism until the emergency energy reserve is replaced and maybe more weight is added on, in the event the next drought is longer. This survival mechanism worked well for our ancestors by storing calories as fat to survive the lean times, much like a bear fattening up for winter. However, this same process is now compromising our health and driving diabesity and deficits. That is why I developed SoLo GI energy and nutrition bars as a low glycemic snack alternative to help people manage weight, sustain energy and live vitally. SoLo GI bars fit perfectly into the diet recommendations from the Diogenes study as a low glycemic index and high protein food to help maintain the weight you worked so hard to lose in the first place. h

S AUL KAT Z I S A L OW - G LYC EM IC L IF ES T Y L E EX P ERT, A N D F O U N D ER OF SOLO G I NUTR I TI ON BASED IN KEL OW NA, BC . V I S I T S O L O EN ERG Y B A R. CA T O L EA RN M O RE.

The Cory Holly Institute: School of Holistic Sports Nutrition Home of the world’s first and mostcomprehensive student certification course in Sports Nutrition, Health, and Fitness

CORYHOLLY.COM

Cory Holly

coryholly.com Dr. Cory Holly is the Founder & President of the Cory Holly Institute (CHI). He completed his Doctor of Naturopathy degree at Clayton College of Natural Health in 1992 and

My story begins in 1982. I was working at a health food store and was newly married with a baby on the way. After a wonderful honeymoon on the rugged Oregon coastline, we returned home to find dozens of unopened wedding gifts on the front room floor of our small basement suite in Burnaby, BC.

Natural Health Hawaiian Style

studied exercise physiology and biochemistry at Western Washington University. Cory apprenticed at the Colgan Institute of Nutritional Science and currently studies physics, molecular biology and genetics online at MIT, Yale and Stanford. Dr. Holly specializes in product formulation, dietary analysis and exercise management. He is the author of the CSNA education program, and a dozen books and courses. Cory competes as a Masters athlete, and lectures on sports nutrition, anti-aging, and health & fitness.

A sudden eureka moment had us spontaneously planning to move to Hawaii and have our baby there. It had been a long-time dream to live there, and we agreed that there was no time like the present. Mere days later, we cashed in our wedding gifts, had a garage sale, gave our notice and bought two one-way tickets to Honolulu. We had 2000 bucks to our name, no place to stay and no jobs. But we didn’t care. We had each other and were on a mission. We were going to live in Hawaii and my child would be born there. We arrived at the Honolulu airport then made arrangements to fly to the Big Island. Once we arrived in Kona, we headed straight for the closest campsite. We hopped a bus, hitched a ride and walked for miles over landscape that reminded us of the moon. We reached the site and I pitched our tent. “We made it”, I said. “We’re here!” We devoured some dried fish and fresh pineapple, watched the sky blaze as the sun set behind the horizon, then crashed into a deep sleep. The next morning we woke up to a velvet blanket of heat and the sound of waves

V I S TA M A G A Z I N E I S S U E N O . 9 8

crashing against the shore. Sandy beaches, swirls of black lava rock, green turquoise sea, endless blue sky and a radiant bright yellow sun enveloped us. It stirred my soul. “OK,” I said, “Let’s find some work”. I scoured the help wanted section of the local newspaper. There it was. The ad read, Wanted. Couple to help out on 35 acre dairy farm. Lodging, work clothes and food provided. Please call. We got to a phone and explained our situation. The fellow urged us to come over, meet in person and talk story. We did and I was hired on the spot. My job was to herd 80 dairy cows from the pastures to the milking stations three times a day. I would help get them into their stalls, hook them up to milking tubes, steer them back to the fields and clean up any mess left behind. Our home was a cozy little cabin. It had no running water or electricity, but plenty of warm blankets. On the slopes of Mauna Loa it gets cold at night. We cooked our dinner over an open fire and gazed up the stars through

the brilliant night sky. It was amazing. We drank fresh raw milk, ate freshly picked organic vegetables, feasted on local papaya and guava fruit, and ate some of the best organic grass-fed beef I have ever tasted. After the first week, I called my friend John who lived in Maui. He asked what we were up to, paused for a moment, then invited us to come over. “Kihei‘s a great place to raise a family,” said John. “You can stay with me until you find your own place.” Well, I’m not one to squander an invitation like that. So we thanked the Kansas couple that helped us get started, packed up our stuff, and caught the next flight to Maui. In less than a week we secured a small cottage in Maui Meadows and I was hired as a room service waiter at the Westin Wailea Resort Hotel. My job was to serve breakfast to hotel guests. It was a blast. We had a ton of fun and made great tips. I made some really great friends at the hotel. I learned to scuba dive, windsurf and sail. Every weekend we’d get together for family picnics on the beach. We’d swim, bodysurf, play barefoot soccer, basketball and ping pong for hours. Then I met Sammy the cook. Sammy was a local Hawaiian, born and bred. He drove a jeep and lived to fish. We quickly bonded and hung out together frequently. He taught me how to 1. KAUA I , HAWAI I . P H OT O © S E R G IY N .

‘throw net’ Hawaiian style, free dive and spear fish, hunt for taco (octopus) and where to find lobster at night. We cooked it right on the beach. Sammy showed me places only locals knew about. Incredibly lush bamboo forests, breathtaking hidden waterfalls and freshwater streams that flowed endlessly out to the sea. Maui is the Valley Isle. We built a gym under a huge mango tree. After work, we’d lift for an hour, then drive down to the beach to swim and bodysurf. My daughter Daisy was born at home December 12th, 1982. She was delivered into my arms with the expert guidance of a local Kahuna midwife. The experience was unforgettable. I was living the life I had dreamed of, and was feeling a profound and deep sense of satisfaction. My experiences in Hawaii left a deep imprint on how I live my life, how I teach, how I train and how I eat. Living there as a local helped shape my philosophy of natural health, life purpose, healing, athletic performance and organic living. Today I teach the health values associated with using high-density organic whole food, natural health products - and a multi-disciplinary approach to living and training. My students are as eclectic as my philosophy. They’re elite athletes, personal trainers, health professionals, health food store retailers, teachers, coaches and highly-motivated health enthusiasts. h

“We woke up to a velvet blanket of heat and the sound of waves crashing against the shore. Sandy beaches, swirls of black lava rock, green turquoise sea, endless blue sky and a radiant bright yellow sun. It stirred my soul.” “We built a gym under a huge mango tree. After work, we’d lift for an hour, then drive down to the beach to swim and bodysurf.”

C AR U C CI

V I S TA M A G A Z I N E . C A

Get cultured with fermented foods 1

Desiree Nielsen

desireerd.com desireenielsenrd @desireerd Desiree Nielsen, R.D. Desiree Nielsen is a registered dietitian, whose particular interests include digestive health, anti-inflammatory nutrition and vegan diets. She's a frequent guest on CBC News Now, CTV, Global, and Breakfast Television. Desiree's first book, Un-junk your diet, is available at

Chapter's Indigo across Canada.

Digestion got you down? Perhaps it’s time to get cultured. Fermented foods are an important part of many traditional eating patterns; historically, fermentation was a way of preserving fresh foods in the days before refrigeration. It was a bold eater that first decided to try spoiled milk and discover that it was a delicious yogurt or kefir! On the path to preservation, wheat became beer, soybeans transformed into natto and milk became cheese. What humans didn’t realize for centuries was that in addition to creating rich flavours, fermentation also created a healthier, happier human. It was Elie Metchnikoff that first posited a role for fermented foods in longevity and the more we learn about the potential benefits of probiotic bacteria, the greater our interest in fermented food. Probiotic bacteria from fermented foods help to support a resilient, diverse community of microbes in your gut. In the research, we see a role for probiotic bacteria in decreasing chronic inflammation, moderating weight gain, strengthening the immune response, and easing digestive concerns such as constipation and irritable bowel syndrome. Of course, the thing to remember about traditional fermented foods is that they are gradual, incremental medicine – like all healthy foods are. You can’t cure colitis with a swig of kombucha and a spear of broccoli. But when consumed over days and months, fermented foods contribute to a

V I S TA M A G A Z I N E I S S U E N O . 9 8

friendly community of intestinal bacteria that have a positive impact on your health. A great example of fermented food as medicine is kimchi, the spicy fermented vegetable condiment found on every Korean table. Kimchi is an example of a fermented food that, when a daily staple in the diet, has a metabolic impact. Because of its important to the national cuisine, researchers in Korea have been uncovering more about how thrice-daily ingestion of kimchi is impacting the health of Koreans. One study, published in 2013, observed a group of young, healthy Koreans – contrasting 15 grams of kimchi per day with 210 grams daily. Both groups were fed an identical diet in residence, making the only dietary difference in this study the amount of kimchi eaten. At the end of the seven-day period, subjects in the high kimchi group had larger improvements in fasting blood glucose and total cholesterol levels. Just what is it about kimchi that is so powerful? Previous research has pointed to short chain fatty acids, a byproduct of bacterial fermentation, as an active compound but of course, eating kimchi also means eating more vegetables.

Homegrown Kimchi From Un-Junk Your Diet: How to shop, cook and eat to fight inflammation and feel better, forever! Skyhorse Publishing 2014 2 lbs suey choy (Napa cabbage) or 2 lbs Brussels sprouts 3 green onions 1 small lo boc radish or purple top turnip 1 carrot 2 or more garlic cloves, minced 1 inch or more of fresh gingerroot, minced 2 tbsp salt 2-1/2 tbsp Korean red pepper (gojuchang) 1/2 - 1 tsp cayenne pepper

Chop the Napa cabbage into bite-sized pieces. If using Brussels sprouts, shred them using a food processor or practice your knife skills and chop by hand. Fill a large bowl with 1.5 litres water and 3 tablespoons salt. Add Napa cabbage or Brussels sprouts and soak for 1-2 hours. Drain and rinse. Prepare the green onions by cutting the green tops into 1/2 inch pieces and cutting the white part in half lengthwise and then into 1/2 inch pieces. Peel and julienne the radish or turnip and carrot. In a small bowl, stir the garlic, ginger, salt and peppers together. Put all ingredients into a large bowl. Using gloves, massage the spices into the cabbage or

Another study that same year helped to clarify this question. In subjects with pre-diabetes, researchers found that eating well-fermented (10 day old) kimchi versus fresh (1 day old) kimchi resulted in improved insulin sensitivity and blood pressure over an eight-week period. So it would appear that fermentation adds a little something extra when it comes to human health. So how can you bring the power of fermented foods into your life? Identify your favourites and make them a daily staple. Whether it is 1-3. KIM C HI M AKI NG & S H A RIN G F ES T IVA L ,

Brussels sprout mixture. Pack mixture into a large, very clean jar. Add one cup of water if using Brussels sprouts. Pack down the mixture and add a weight to keep the veggies in the brine. A small glass container usually works well as a weight. Leave the jar at room temperature with the lid loose to let it ferment for 2-4 days. Taste and when you like the tangy flavour, move to the refrigerator and enjoy within 1 month. Tip: If you cannot find Korean red pepper, try this variation: 2 tbsp red chili flakes with 1/2 tsp hot smoked paprika and 1/2 tsp regular paprika instead of the cayenne pepper.

kombucha, tempeh or plain organic yogurt, eating more fermented foods will help round out a healthy diet that supports overall digestive and immune system health. And, fermented foods also offer you the chance to get your hands dirty…because they couldn’t be simpler to make. All it takes is some basic ingredients, a scrupulously clean mason jar and a few days on your counter to make a deliciously zippy kimchi. So give it a try…on everything from sandwiches to salads and stirfries. h

“One study in residence, published in 2013, observed a group of young, healthy Koreans— contrasting 15 grams of kimchi per day with 210 grams daily. At the end of the sevenday period, subjects in the high kimchi group had larger improvements in fasting blood glucose and total cholesterol levels.”

V I S TA M A G A Z I N E . C A

Eating with the seasons

Healthy winter comfort foods

Winter kale salad By Katharine Herringer SAL AD :

• 6 cups curly kale, chopped, remove thick stems M AN DA RIN E B L AC K S ESA M E D R ES S I N G :

• 1/4 cup freshly squeezed mandarine juice • 2 tbsp maple syrup • 1 tbsp rice wine vinegar • 1 teaspoon black sesame seeds • 1/4 cup extra virgin olive oil P RE PARAT I O N :

Wash the kale, and blanche for a moment

V I S TA M A G A Z I N E I S S U E N O . 9 8

(literally, just a moment) in almost-boiling water. Quickly pull out the kale from the boiling water and put into a big bowl of ice water. Drain and spin dry. 2. In a mason jar, combine mandarine juice, maple syrup, rice wine vinegar, and black sesame seeds. Slowly add the olive oil, and either emulsify with a small wisk or put on the lid, and just shake. Toss the salad in desired amount of salad dressing and serve immediately. Add a few more black sesame seeds. Mix it up: it’s also excellent with cooked beets and goats cheese.

Simple beet borscht Adapted from Slimming Meals that Heal, by Julie Daniluk, R.H.N. This simple vegetable borscht showcases the flavour and colour of beets and red cabbage with a backdrop of fresh dill. Phytonutrients known as anthocyanins are what give beets and red cabbages their deep magenta colour. These nutrients are powerful antioxidants that repair and protect our DNA from the damaging effects of free radicals. I NG R E DI E NT S :

• • • • •

1 1/2 tbsp virgin coconut oil 1 1/2 cups diced onion 2 cloves garlic, chopped 6 cups organic chicken or vegetable stock 3 cups julienned beets

• • • • • • • •

1 cup julienned carrot 1 cup green peas (frozen if fresh not available) 1 cup diced celery 2 bay leaves 1/4 cup apple cider vinegar 1/2 tsp pink rock OR grey sea salt 1 1/2 cup shredded purple cabbage 3/4 cup chopped dill weed

P R EPAR ATI ON:

Place oil, onion and garlic in large stockpot and cook until onions soften, about 5 minutes. 2. Add all remaining ingredients except for dill and bring to a boil. 3. Reduce heat, cover and simmer for 40 minutes. Add dill just before serving. Makes 8 servings. 1.

V I S TA M A G A Z I N E . C A

Raw spiced apple crumble Adapted from Slimming Meals that Heal, by Julie Daniluk, R.H.N. FILLIN G:

• 4-5 organic apples sliced very thinly • 1 lemon, juiced • 2 tbsp cinnamon • 2 tbsp honey • ½ tsp ground ginger • ½ tsp nutmeg PIE C RUS T:

• • • • • •

1 cup raw hazelnuts 1 cup raw cashews ½ cup dates 1 tsp vanilla extract 1 tsp cinnamon ½ tsp coconut oil

C RUM BLE TO P P I N G :

• ¼ cup raw hazelnuts

V I S TA M A G A Z I N E I S S U E N O . 9 8

• ¼ cup cashews • ¼ cup quinoa flakes • ¼ cup dried cranberries (fruit juice sweetened) P R EPA R AT I O N :

Begin with the piecrust by soaking the hazelnuts and cashews for 20 minutes. 2. Slice the apples with a mandolin and let them marinate with the lemon juice, cinnamon, nutmeg, ginger, and honey for 30 minutes. 3. Drain the piecrust nuts, then combine in a food processor with the dates, vanilla, and cinnamon. Pulse until it sticks together and is fine. Use coconut oil to coat 1.

your pan, then mold the piecrust and put it in the freezer for 20 minutes. 4. For the topping put the hazelnuts, cashews, quinoa, and cranberries into a food processor and pulse until fine. 5. Drain the pie filling (set aside), then pour filling into your pie crust and sprinkle the crumble on top. Makes 8-10 servings.

Hazelnut hot cocoa Adapted from Slimming Meals that Heal, by Julie Daniluk, R.H.N. • 3 cups unsweetened coconut beverage

• 2 tablespoons hazelnut butter • 1 tablespoon coconut butter • 1/4 cup raw cocoa powder • 1/4 cup raw honey (or more to taste) • 1 tbsp pure vanilla extract • pinch of pink rock or grey sea salt • 1/4 tsp ground ginger PR E PA R AT ION:

Heat coconut beverage in a medium pot until hot but not boiling 7. Add remaining ingredients into a blender, finishing with hot coconut beverage, and blend until well combined. h 6.

The Olive Oil Expert

A guide to Extra Virgin Olive Oils from Spain

Dolores Smith

theolivarcorp.com dolores smith is owner of the olivar corp., an importer of high-purity olive oils offering exceptional flavour and nutritional benefits. she is a regular attendee at major european olive oil trade shows, courses on the techniques of olive oil extraction and quality assessment, as well as symposiums on the chemistry of olive oil.

With 300 million olive trees and about 260 olive cultivars, Spain has the largest number of olive grove plantations in the world. At close to 50% of world production, Spain is by far the #1 producer of olive oil in the world, with at least 20 Denomination of Origin growing areas. A wide range of aromas and flavours for its olive oils are possibly due to a diversity of climates ranging from continental, maritime, and Mediterranean to sub tropical, as well as varied geographical conditions creating microclimates such as 'alpine' in mountain regions. This diversity allows us to choose from Spanish oils with a very sweet and mild flavour to those of great body and robust character. In Canada, you will most frequently find oils from the 5 varietals listed below. The flavour profiles of these 5 can vary depending on the terroir and microclimates as well as other factors such as maturity and quality of the olive used. Keep in mind that the individual flavours will combine for most of us into one overall taste experience. However, just like wine, it is possible to describe the experience in terms of individual flavours identified if we sip and hold the oil in different parts of our mouth.

Picual: from an early harvest olive - offers notes of tomato and green apple, along with green notes of olive leaf or fresh cut grass, and possibly fig; later harvest offers fruit notes such as melon, watermelon, and banana. This is the world's most cultivated variety - medium to intense robustness. Hojiblanca: tomato, Mediterranean herbs, leafy greens, fresh cut grass medium to intense robustness. Picudo: variety of fruits such as green apple, vegetative and almond notes. Normally combined with several of the other varieties - medium robustness. Cornicabra: can range from vegetative, tomato and almond notes to possible inclusion of avocado notes – medium robustness. Normally combined with several of the other varieties, adding a beautiful velvety texture. Arbequina: a sweet, light style with V I S TA M A G A Z I N E . C A

S OME O F O UR EVO O FAVO UR I T ES :

predominantly sweet apple and almond notes; typically fruity yet delicate in robustness. S E L E CTED FOR NOBE L P R I Z E AWAR D BANQUET M E NU S I X TIMES S INC E 2001. 2015 FL OS OL E I GUID E TO W OR L D`S BE S T E V OOS - BE S T IN WORLD DE L I C AT E . 2014 GO L D, L OS A NG E L E S INTERNAT I ONAL OL IV E O I L COMPET I T I ON. 2014 S ILV E R , NE W YORK W OR L D`S BE S T OL IV E O I L S .

20 1 4 EX T RA G O L D O RG A N IC, B IO L , I TA LY. 20 1 4 G O L D , N EW YO RK W O RL D ` S BES T O L IV E O IL S . 20 1 4 G O L D , L O S A N G EL ES I N T ERN AT IO N A L O L IV E O IL C O M P ET IT IO N . 20 1 4 G O L D EN O L IV E, Z U RIC H I N T ERN AT IO N A L . 20 1 4 G O L D O RG A N IC C L A S S , S O L D ` O RO , ITA LY.

2 014 S ILV E R , L OS ANG E L E S IN T ERN AT IO N A L O L IV E O I L C OM PE T I T I ON. 2 014 MENT I ON OF HONOU R, O L IO CA PITAL E , I TALY. 2 014 9 7/100 FL OS OL E I R AT IN G . 2 013 BES T I N T HE W OR L D F O R Q U A L IT Y / Q UA NTIT Y, FL OS OL E I G U I D E. 2 013 GO L D, NE W YOR K I N T ERN AT IO N A L O L IV E O I L C OM PE T I T I ON.

V I S TA M A G A Z I N E I S S U E N O . 9 8

What does ‘extra virgin’ mean? Is it first-pressed and cold pressed important?

“Extra virgin olive oil” (EVOO) is simply an olive oil category. “Virgin” indicates that the extraction process involves only a mechanical extraction of the pure fruit juice without any refining or involvement of chemicals, and “Extra” refers to the highest level of quality of a virgin oil. Quality in EVOO is identified by two tests that must be passed: (1) a chemical analysis of purity showing that levels of oxidation and degraded fat do not exceed set maximums, and (2) a sensory test to ensure there are no aroma or taste defects. That being said, the allowable range of chemical purity for extra virgin is quite broad: oxidation can go up to a measurement of 20 (will be shown as peroxides), and degraded fat up to 0.8 (will be shown as free fatty acids or acidity). As the purity increases flavours are more nuanced and crisp, and textures will be less greasy/oily. Health benefits will also increase. When leading-edge modern mill technology is used, the phrase "firstpressed, cold-pressed" is outdated

and becomes simply a marketing term. Modern extraction machinery and miller's expertise eliminates the need to press an olive paste twice to extract maximum amounts of oil, and all stages are automatically controlled for friction and temperature. Also, the quality of olive oil depends on numerous factors that make this phrase irrelevant as an indicator of quality. Other factors affecting quality include the freshness of the fruit, at what level of ripeness it is harvested, how it is transported to the mill and protected while waiting to be milled, the quality of the oil extraction process, the quality of the oil cellaring and bottling, and how it is protected during distribution. Get to know your EVOO; ask questions about it’s origins.

Should I cook with extra virgin olive oil?

Yes. All oils are a composite of different types of fats. Seed oils are primarily made up of polyunsaturated fat and olive oil monounsaturated fat. Each type of fat responds differently to heat in general, with monounsaturated fats degrading less under any heat below the oil's smoking point. Although EVOO will have a lower smoking point than some seed oils, this is not a cause for concern. In a home kitchen, normal cooking

during sauteeing at medium heat, oven roasting, etc., will not be a problem. Also, certain varietals are excellent for higher-temperature deep-frying such as the Picual, which is used extensively in Spain for deep frying at 170/180C. It is common practice to reserve a very exquisite, high-purity olive oil for adding flavour and sensational texture to a finished dish for practical economic reasons and because the flavour of such an oil is exquisite raw. Note that olive oil enhances flavours without masking the other flavours in a dish.

Should olive oil have an aftertaste?

With olive oil, the aftertaste (or finish) can involve a perception of different levels of bitterness and spiciness called 'pepper', or just the lingering flavour notes. More robust oils have to have a pepper and/or bitter sensation as the polyphenols in the oil activate our tongue and palate taste buds. The higher the quality of the EVOO, the cleaner and more harmonious and balanced will be the various flavours/sensations resulting in a pleasant experience, just like a fine wine. Therefore, as our palates become more experienced with flavours in olive oil, we note that the aftertaste is pleasant in a good quality and less pleasant in a poor quality oil.

How long should I keep an open bottle and how should I store it?

Oxygen, light and consistent temperature changes or constant high heat shorten the life of an EVOO. Once opened, I would recommend keeping the oil no longer than about 2 months. If you don’t use your oil often, you can transfer half into a smaller bottle to eliminate the air that increases in the open bottle as you use it. A dark cupboard away from heat sources is excellent for storage.

How do I use oil?

The higher the purity of the EVOO, the greater the versatility of its use. Think of using it to add flavour and beautiful texture as EVOO will not mask the flavours of other ingredients, but will bring all together and add its separate layer of flavour in the background. At this time of year, add some yoghurt or sour cream to the centre of soups and drizzle with oil as well as some fresh ground pepper; drizzle to finish any meat or fish dishes. Use it to coat your vegetables before oven roasting. Drizzle onto smoothies. Use it in desserts, in your baking, on your morning toast, or over your soft boiled eggs with a sprinkling of sea salt and black pepper. The sky really is the limit. h

No. 99

Next issue March / April 2015

(Vista is almost 100 issues old!)

The energy issue Feng shui for prosperity

Cleansing and juicing Herbs for anxiety

Spring clean your relationships Interview with documentary filmmakers of “Just eat it”

TV host, Nutritionist, author of “Slimming Meals that Heal”

A Day in the Life

Julie Daniluk, r.h.n. One of Canada's most visible wellness experts, Julie Daniluk is a bestselling author, and a frequent guest on various talk shows. 1. HOW DO YOU BEGIN EACH DAY?

I start with telling my hubby that I love him. Then I chant my prayers in the shower to set my mind on positive thoughts. I enjoy 30 mins of yoga and then make a fast superfood packed breakfast.

2. WHAT’S YOUR ‘GO-TO’ NATURAL HEALTH PRODUCT? The most important nutrient that is missing from our diet is Omega 3 fatty acid. My favourite choice is, “Ascenta NutraSea Tangerine/ Grapefruit Omega 3 Oil”.

3. WHAT’S ON YOUR NIGHTSTAND?

A dizzying selection of tunes and meditations to relax. Check out Julie's new book Slimming Meals that Heal

4. VEGAN? VEGETARIAN? PALEO? OMNIVORE?

I believe there are 7 billion diets for 7 billion people so everyone needs to tap into what works for them individually. I have been all 4 of these at different phases of my life!

5. WHAT’S YOUR SECRET TO STAYING HEALTHY

V I S TA M A G A Z I N E I S S U E N O . 9 8

WHILE TRAVELING?

I pack 1/3 of my luggage with portable organic food. My favourites include kale chips, trail mix, dry soups, seed bars and rolled quinoa.

6. IF YOU COULD CHANGE 1 THING ABOUT HEALTH CARE IN CANADA, WHAT WOULD IT BE?

To make naturopathic visits free and natural remedies covered under all health care plans!

7. WHAT INSPIRES YOU?

People who succeed against overwhelming odds to heal themselves. I receive miraculous healing testimonials everyday that fill my soul and make life have purpose!

We combined simple, clean, Gluten Free, and Non-GMO ingredients with Sprouted seeds, grains and beans. The result is a whole family of yummy Way Better Snacks.

Made in U.S.A.