Vista no. 99, March-April 2015 by Vista Magazine

MARCH / APRIL 2015

Welcome to

A more organic way No. 99 of Being THE DOCTOR AND THE YOGI ON “TRIBE OF STAGNATION”: a 4-step relationship detox.

ENERGY & BRAIN BOOSTERS: top natural health supplements for clean (stimulant free) energy and improved cognitive function.

Focused energy with The Bulletproof Diet Ayurvedic wisdom for anxiety Stress-busting herbs Stack your workout with shakes Bulletproof Coffee's

David Asprey

A DAY IN THE LIFE

A better brunch Interview with the #zerowaste documentary filmmakers of

“Just Eat It” THE ORGANIC ENTREPRENEUR

www.peacenaturalsfoods.com

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No. 99 Spring. It’s always been my favorite season. Actually, no, I love all seasons, for different reasons. Summer for linens and the seaside, Fall for robust glasses of red wine Come Spring and the smell of firewood burning, Winter for cozy days and woolen sweaters, but Spring is all about transformation, flowers and falling in love with life all over again. So, as a romantic, Spring sings to me. It’s (and brunch) like seeing color again for the first time. Even the rain in springtime seems like happy rain with an abundance of blooms sure to follow. I love food, and more than anything I love few lashings of maple sweetness (hey, we are Canadian, sharing food. Spring brunch with friends and family it’s practically our national imperative to enjoy). is one of those ingredients for a perfect weekend, So, even though much of Canada remains covered in snow, the energy of transformation is in my books. And although I do love towers of fresh in the air. Allow it to infuse and invigorate you. croissants, pain au chocolat and lemon tart at the brunch table, the wheat and sugar has me falling into a deep slumber for the rest of the day. The ideal brunch is leaving the table feeling satisfied and vibrant. But I’m not about sacrificing taste. The good E D I TOR thing is that with good-quality, organic ingredients, you don’t have to. Our idea is to bring more greens (liver cleansing) to the brunch table. Packing each delicious PS. If you are in Calgary, The Calgary Health bite with healthy fats (grass-fed butter…yum!), protein Show runs March 28 - 29. If you are in Ottawa, the Live the Smart Way Expo runs April 18 - 19. (there’s such pleasure in cooking the perfect egg), and a

it's all about greens

P H O T O S © K AT H A RIN E H ERRIN G ER. E D I TOR 'S P H OTO © ALY SON STR I K E, ALY SONSTR I K E. C OM

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

No. 99

Join us in March / April: Host Steve Herringer begins March with returning guest, Holistic Nutritionist Caroline Farquahar talking about intestinal health. Dr. Gordon Pedersen follows with some very interesting information on women’s wellness. Renowned Microbioligist Jason Tetro, also known as “The Germ Guy” returns in April to talk about the importance of probiotics in protecting your body from poor digestive health. The Natural Health Show’s Dr. Karol also returns with the CEO of Bioforce Canada to discuss what to do about “menopause symptoms”. All this and more to keep you updated about the latest research on natural health solutions for you and your family. There is no show like The Natural Health Show.

Publisher:

Trent Nellis Editor:

Katharine Herringer Art director:

Iván Álvarez de Lorenzana Copy editor:

Dan Tidsbury

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Contents MA RC H / A P RI L 2015

Energy foods.

Most active cities, superspice Vanilla powder, MCT oil vs. coconut oil, and

The Bulletproof Diet.

Welcome to

A more organic way of Being

No. 99

The Organic (filmmaking) Entrepreneurs: award-winning documentary “Just Eat It, A Food Waste Story”.

We interview the couple behind the project for a true look at food waste and the zero-waste movement.

Spring out of the Tribe of Stagnation.

The Doctor and The Yogi's 4-step relationship detox.

Ayurvedic wisdom for managing anxiety.

Meditation, herbs and aromatherapy for curbing stress.

Master adaptogenic herb Rhodiola.

Understanding stress and adrenal burnout.

PHOTO © KAT HAR I NE HE R RIN G ER

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Contents MA RC H / A P RI L 2015

Come Spring

No. 99

it's all about greens (and brunch)

Brain and energy boosters.

Stimulant-free supplements for clean energy and a focused mind.

Refresh and energize your skin from head to toe.

Perscription for energy, and stacking your workout with shakes.

Our favourite new picks.

Dr. Cory Holly and Tracy Holly show us the how and why.

A better (healthier), more beautiful brunch. Almond

hazelnut pancakes. Soft poached eggs on smoked salmon, steamed spinach and pea shoots. Beet, asparagus, avocado and arugula salad. Coconut breakfast pudding. Coconut matcha latte.

You (and your skin) are what you eat. Allison Tannis, nutrition expert, gives us the scoop.

A day in the life.

Bulletproof founder, David Asprey.

P H OTO © K ATH AR I NE H ERRIN GE R

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High in Iron and Antioxidants!

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Because the deep, ruby red colour means that it is loaded with antioxidants, beet juice as part of a diet rich in a variety of vegetables and fruit may help reduce the risk of some types of cancer. So, whether beet juice represents part of a healthy start in life or part of a plan for life-long health maintenance, the delicious and refreshing taste of Just Juice ‘Not from Concentrate’ Organic Beet Juice will be a welcome addition to your functional food offerings. 100% Pure

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Take a breath

“The earth laughs in flowers.” RALPH WALDO EMERSON

Changing tasks for best energy and focus Tony Schwartz and the team at The Energy Project say that we're at our best when we move rhythmically between spending and renewing energy, on four core energy needs: Physical, Emotional, Mental, and Spiritual. Physical (Health) The foundation of all other dimensions of energy, physical energy is comprised of sleep, fitness, nutrition, and intermittent daytime rest and renewal.

Emotional (Happiness) Emotional energy is about learning to cultivate the specific emotions associated with high performance, because how we feel profoundly influences how we perform.

Mental (Focus) Mental energy is about learning to focus in an absorbed way, and switching intentionally between tactical and big-picture thinking.

Spiritual (Purpose) Spiritual energy is the energy derived from serving something larger than ourselves. h

S OURCE : TH EENER G Y P R OJEC T. C OM. P H OTO © I VAN ALVAR EZ D E LOR ENZA N A .

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What experts eat when they need a boost:

Whole Foods

Energy foods 1) Cacao

“I definitely rely on cacao because it’s super energizing and doesn’t have any crashing effects,” writes Melissa Ramos, Nutritionist, Acupuncturistm. “Plus with the added benefits of being a source of magnesium to relax the muscles and tryptophan (which converts to your feel good happy hormone, serotonin), it’s a win win in my books.”

2) Greens, rhodiola

“When I am feeling a little sluggish, I always go for greens, either a nice green smoothie or juice or a big green salad,” says Desiree Nielsen, Registered Dietitian and author. “When I am going through a really stressful or busy period at work or with travel, my secret weapon is rhodiola. I find that for me, it really fortifies my energy levels without making me feel overstimulated.”

3) Glass of water, energy ball

“When I need to find the gusto to transform into a monster and chase the kids around the park in the afternoon, or push past the grind and find exuberance on the ultimate frisbee field after work, I chug back a glass of water and eat an energy ball,” says Allison Tannis, Nutritionist and author.

4) Spirulina and raw chocolate

“When I need a real energy boost I love to go for a mix of spirulina and raw chocolate. The raw chocolate gives me an immediate lift and the spirulina carries me all day long. Spirulina is a rich source of vitamin B and a huge complement of minerals that keep you supercharged,” says wellness expert and best-selling author Julie Daniluk, RHN.

5) Daily sustained energy

“I rely on sustained energy from my daily diet rich in super foods, good quality supplementation, proper hydration, avoidance of toxins, stress management and good quality sleep,” says Dr. Karol, MD, Medical Director at Vitarock.com.h

P H OTO © MAR C O MAY ER

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Most active cities around the world Fitness tracking app Human ranked 30 cities by the amount of time people spent moving. Human runs in the background of users’ phones and automatically detects walking, cycling, running, and motorized transport. The top most active cities are:

1. Amsterdam 2. 3. 4. 5. 6. 7.

Berlin Copenhagen Washington London Paris New York

8. Stockholm 9. San Francisco 10. Tokyo 11. Vienna {20. Vancouver} {29. Montreal}

Top 6 cycling cities: 1. 2. 3. 4.

Amsterdam Copenhagen Rio de Janeiro Berlin

5. San Francisco 6. Mexico City {18. Vancouver} {29. Montreal}

Top 6 running cities: 1. 2. 3. 4.

Berlin Hong Kong Copenhagen New York

5. London 6. Stockholm {21. Vancouver} {27. Montreal}

Top 6 walking cities: 1. 2. 3. 4.

Washington Berlin Tokyo New York

5. Paris 6. London {19. Vancouver} {29. Montreal}

SOURCE : I P HONE AP P H U M AN ( 2 0 1 4 ) , C IT IES . H U M A N . C O

The top good-for-you whole foods Whole Foods

Vanilla (whole bean) Antioxidant composition of Vanilla ORAC 122,400mmolesTE/100gms (higher antioxidant content than superfood Açai, and more than double the antioxidant content of Cocoa). O RAC (OX Y G EN R ADICA L ABSOR BANC E C APAC I TY ) UN ITS AR E A UNI T OF MEASUR EME N T FOR ANTI OXI D AN TS.

No longer just "a pretty scent", or the world's favourite ice cream flavour, Vanilla has joined the ranks of big healthpowerhouse spices in the antioxidant and antiinflammatory categories. V I S TA M A G A Z I N E I S S U E N O . 9 9

Part of the orchid family, vanilla is the world's third most-expensive spice, and it has been used since the time of the Aztecs. It contains chemicals called vanilloids that activate receptors in a similar way to capsaicin, which is well-known to reduce inflammation. Vanilloids are powerful anti-inflammatories, and many of them like vanillin, eugenol, zingerone, and

capsaicin are also found in ginger (zingerone), cayenne (capsaicin), and bay, allspice, and cloves (eugenol). All of these spices have been shown to reduce inflammation, though vanilla hasn’t been studied as much. The anti-inflammatory compounds in vanilla however are destroyed by excess heat, which is why is best not to cook it. Look for a good

quality, organic vanilla. Vanilla has been used to calm stomach pains, improve breathing, and relieve stress. Europeans believed in vanilla’s abilities to reduce joint pain and help digestion. South Pacific islanders used vanilla to reduce nausea in pregnant women with morning sickness. More recent research has linked vanilla with enhanced libido.h

S O U R C E S : B U L L ET PR OOFEX EC . C OM; C H EMI STRY OF SP I C ES (V. A. PARTH ASAR ATH Y, BH AG EERATHY C H EM PAK AM, T. JOH N ZAC H AR I AH . P H OTO © G ONC H AR UK MA KSIM.

What’s the buzz

MCT oil vs. coconut oil

With the seemingly ever-present social media conversation on #bulletproofcoffee and various other ketonic diets, there’s the inevitable question of what’s the difference between MCT oil and a premium quality coconut oil? We find ourselves standing at the local organic foods store, trying to decipher what this MCT oil actually is. Is MCT oil the same thing as coconut oil, or is it stronger? Do we need both? MCT stands for medium chain triglycerides. Another term for triglycerides is fatty acids. Research seems to indicate that all MCT oil is made the same way, using a process similar to the one used to create fish oils. Essentially, fractioning and isolating the desired fatty acids from the source oil (usually palm oil). The ingestion of MCT oil creates ketones in the body. Ketones are three water-soluble molecules that are produced by the liver from fatty acids during periods of low food intake (fasting) or carbohydrate restriction, for cells of the body to use as energy instead of glucose. A leading Coconut and MCT oil distributor in Canada, Alpha Health Products (alphahealth.com), explains: “We recommend MCT oil for therapeutic purposes only. For fat loss or those following a ketonic diet, but also for those with degenerative diseases like Alzheimer's and Parkinson's. MCT oil will create ketones faster, more than the body needs in the moment, but they also clear out faster.” “As an everyday oil for people without therapeutic requirements, we recommend a premium organic coconut oil. Coconut oil is the natural product whole, unfractioned, with many health benefits and uses.” So, the final word seems to be that while many can definitely benefit from MCT oil (see the next page on The Bulletproof Diet), an organic premium-quality coconut oil remains an excellent everyday oil. Neither of these however replaces a good quality extra-virgin olive oil or a high EPA/DHA omega-3 fish oil for your everyday omega-3 boost. h

Q&A with David Asprey on Whole Foods

The Bulletproof Diet and reclaiming your energy

Optional: 1 teaspoon of vanilla powder 2-4 shots of good-quality, lowtoxin expressso or French-press coffee. Also delicious when substituted with matcha!

2 tablespoons of grass-fed butter, preferably organic

The New York Times best-seller The Bulletproof Diet is a bold new book to hit bookshelves, with what we believe to be some of the freshest thinking on nutrition in recent years. With a growing following, Dave Asprey's blog (bulletproofexec.com) and his Podcast (#1 ranked Podcast in Fitness and Nutrition on iTunes) are taking the message to the masses.

Making the perfect Bulletproof coffee First warm the blender with hot water; add ingredients and blend at high speed until fully blended (8-12 secs). Enjoy immediately.

1 tablespoon of MCT oil. See previous page for the differences between MCT and coconut oil.

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What’s biohacking? Biohacking is the art and science of changing the environment around you and inside you so that you have control of your own biology, allowing you to upgrade your body, mind, and perform better at whatever it is you do. It is the art and science of becoming “superhuman”. What led you to invest 15 years developing The Bulletproof Diet? What's the biggest unexpected discovery that your journey offered you? I developed The Bulletproof Diet out of enlightened self-interest. I used to weigh 300 lbs, and right is my group in my mid 20s, I started getting severe fatigue and cognitive dysfunction. I discovered and then eliminated Lyme disease, Hashimoto’s, and other things like that in my quest to have amazing energy all the time. I didn't stop there when it became clear I could continue upgrading my performance after I regained my health. I tried every diet and exercise protocol under the sun, even being a raw vegan working, to discover a way to take control of my body so that I would always have the energy no matter what life brought my way. The science and research that I used to form the framework of the diet that upgraded my body and mind, and finally helped me to take control of my biology, is the foundation of The Bulletproof Diet. The most shocking discovery on my journey was that the information that seems to be the standard issue in the medical industry, namely that the “eat less, exercise more” conventional wisdom does not work for the majority of people out there. It’s not as simple as “calories in, calories out”, and what you put in your body is every bit as important as how much. The recommendations from

countless doctors, nutritionists, trainers, and health professionals I consulted with simply did not work no matter how hard I tried. Today, after 10 years of running an antiaging nonprofit research group called the Silicon Valley Health Institute, I know that most of those recommendations were incorrect or incomplete compared to what much of the research and science points to. The fact that the medical and health industries are so entrenched in propagating information based on bad research, or simple economic game, is both tragic. What are the top 3 takeaways from the book, that you feel are the biggest life-changers for all those burnt out executives. 1. Don’t rely on the conventional wisdom when the conventional wisdom is not working for you. Get your hands on as much information as you can, and make your decisions based off of that info, and to do it more if it works. 2. At the end of the day, n=1 is the most important thing for you. n=1 refers to the number of subjects in a scientific research study, and n=1 means that you need to figure out what works for you as an individual, as a testing pool of one. We all have a different biology, and what works for one person, won’t necessarily work for you. That is the essence of biohacking. You need to try different things, quantify the results, and if it isn’t working, stop what you’re doing and try something else. That said, there are general rules that work for everyone, and they are laid out very succintly and simply in The Bulletproof Diet book. 3. Health isn’t just about what you eat and how much you move. There are many other factors that can have an enormous impact on your health, including your stress levels, how happy and satisfied you are with your

life, your environment, and a host of other factors. You need to find a good balance, and pay attention to things like spending quality time in nature and with your loved ones, practicing gratitude and calm, and ridding your environment of as many performance-sapping toxins as possible. Basically, don't focus on perfection, but do less of the bad stuff and more of the good stuff and amazing things happen. If people aren't into coffee, can they spike their matcha or earl grey with grass-fed butter and MCT oil? Yes! Getting the beneficial nutrients from the healthy fats in the grass-fed butter and the energy from XCT or (better) Brain Octane oil is one of the most important keys to improving performance and health, and if you don’t drink coffee, find a high quality green tea instead. Many of the same principles for finding low-toxin coffee apply to finding low-toxin tea, and it can make for a great substitute if coffee just isn’t your thing. After all, coffee came from the Tibetan butter tea beverage! Sleep, everyone wants/needs better sleep, what's your secret? There isn’t just one secret, although you can hack your sleep just like you can hack your coffee and your diet. I’ve written several blog posts laying out the different techniques you can use to improve sleep, whether it’s making the room as dark as possible to help melatonin levels, turning off devices and appliances to prevent sleep-disrupting EMF, or using various different foods such as XCT oil and raw honey to provide your brain with the building blocks it needs to function at its best while you sleep. Just like with your diet, you should experiment with different methods and use one of the many great sleep apps out there to track the results, and find what works best for you. h V I S TA M A G A Z I N E . C A

Just Eat It: A Food Waste Story continues to capture

audiences at film festivals across the globe, from Finland to Thailand to Australia, from Greece to South Africa to Denmark.

Filmmakers Grant Baldwin and Jen Rustemeyer embarked The Organic Entrepreneur

upon a six-month experiment to live off discarded food. Today, before and after the project, their grocery savings are 25-40% per month.

Storytellers (and catalysts) of the Zero Food Waste movement BY K ATHA R I NE HER R I N GER

Meet the new food warriors. Defenders of the defenceless, imperfect produce.

#uglyfruitandveg #justeatitfilm #ivaluefood Wasting food is not only widespread, it’s condoned. You may have seen the recent stats that more than $31 billion worth of food is wasted, every year, in Canada. An even newer report suggests that when energy, water and other resource costs are factored in the true cost could be up to three times that much.

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That's a 15 per cent increase from the report's findings four years ago, when the group (Consulting firm Value Chain Management International) found the cost was $27 billion in 2010. It's also two per cent of Canada's total GDP, and larger than the total economic output of the poorest 29 countries on the planet. These staggering numbers in a country where 1 million Canadian children – that’s 1 in 6 – face hunger every year. In Canada, we’re wasting approximately one-quarter of what we buy. Simply put, that’s like dropping 1 of your 4 grocery bags in the parking lot, and never bothering to pick it up. What has happened to us? At the end of the day, have we become a nation of indulged citizens in a throwaway nation, where we, even unconsciously, refuse to buy (let alone eat!) an imperfect apple or banana? Enter, the new food warriors. Defending the defenceless, imperfect produce (as Jamie Oliver puts it in his own fight, “reclaiming wonky veg”). Teaching us profound and seemingly simple steps that we can take in our own daily lives, to try and reverse the habit of waste that we’ve created. And while we can learn to adjust our own behaviours, let us teach our children to grow up valuing food again. Meet Filmmakers Grant Baldwin and Jen Rustemeyer, who discovered a hidden and excessive bounty of edible food when they embarked upon a six-month experiment to live off discarded food. This project became the acclaimed documentary Just Eat It: A Food Waste Story.

We caught up with them recently, in between trips, to see how their day-to-day lives have changed since.

OPPOSITE PAGE. FI L M M A K ERS G RA N T B A L D W IN A N D JEN

1. JEN, G R ANT AND FR I END S H AVI NG BR UNC H AT R ESC UE FO O D

RUS TEM E YE R . PHOT O © P U RE S O U L S M ED IA

R ESTAUR ANT I NSTOC K , I N AM STER D AM. P H OTO © P EG LEG FILMS

How have your habits changed since the project? Jen: We really don’t keep a lot of food in the house. We have our staples, like our rice and beans. We do try and buy as little packaging as possible, but we do allow ourselves to rescue food more spontaneously at the grocery store, even if it is packaged. What does rescuing food mean to you? Grant: Well now, when we’re in the grocery store, we’ll “buy ugly”, we’ll buy that orange with a mark on it. Or for example, “orphan bananas”, people don’t like to buy single bananas, they prefer to buy a bunch, so there’s a ton of bananas wasted because of this. The other thing is that we often ask the produce manager if we can take a look in the “cull cart” to see if there’s anything good still in there. The standards of produce management are so high, that 80% of the produce on the cull cart are still good, so we’ll buy that over the more perfect produce. We’re not looking for a deal, we just don’t want to be a part of the problem. Have you seen a shift, for the better, in terms of awareness and on social media, around the zero-food-waste movement? Jen: Yes, there are some great movements happening right now, all about embracing imperfect produce.

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In San Francisco, through an organization called Sustainable America, in France and in the UK with Jamie Oliver.

As people love to try new recipes and have special ingredients on hand, do you think this, paired with a bit of a time deficit in our ‘busy’ lives, has left us more apt to waste? Or is it that we’ve simply become ‘bored’ with eating the same thing two days in a row? Jen: Absolutely. It’s almost become a skill, making a recipe go more than 1 day. I think that’s something that our Grandmothers were probably better at. And today, more so than in the past, people generally have more disposable income so they can

afford to go out or have 5 different kinds of fruit in the fridge. Talk to us about the financial savings side of buying less and more importantly, wasting less? Jen: Well, during the project, we spent a meager $200 in 6 months. (note: you have to see the film to see how they did it!). But that was for the sake of illustration, and not sustainable long-term. Today, day-to-day, we definitely buy less than we did before, and looking at a rough ‘before and after’ the project, our savings are likely between 25-40% in terms of our monthly grocery bill. Finally, what’s the one thing that our readers could implement in their daily lives?

2. GRANT BAL DW I N I S S H O C K ED T O F IN D A S W IM M IN G P O O L SI ZED D UMP STER FI LLED WI TH D I SC AR D ED H UMM US. P H OTO © P EG LEG F ILMS

Brad King

Lisa Kilgour

Your Second Fifty - Rising Above the Fears of Aging! Fitness

TOMMY EUROPE

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Jen: Start a “use this first” bin in your fridge. Keep it in a visible spot, and place food in there that needs to be used up. If more people could make this small step, on a large scale, the impact could be remarkable.

Jen's tips to save up to 1/4 of your groceries (and budget) from the bin. shop smart

1. 2. 3.

Take stock: know what you have and plan meals based on your inventory. Stick to your list: it’s a waste if you don’t consume what you buy, even if it is on special! Buy funny-looking produce: it tastes just as good and saves food that might be wasted because size, shape, or color are not “right”.

sensible storage

Practice FIFO (First in First Out): organize newest groceries at the back, oldest in the front. Prioritize perishables: have a section in your fridge for food that

needs to be consumed ASAP Keep it fresh: refrigerate between 1-5 degrees C, use airtight containers, 7. Preserve it: if the clock is ticking, freeze it, can it, dry it, or dehydrate it. cooking: 8. Understand labels: use by and best before dates are not ‘expiry’ dates or ultimatums! They only indicate peak freshness. 9. Get creative: soups, stews, and smoothies are great “use it up” options. 10. Use it all: only toss non-edible parts of produce and spatula out containers. at the table: 11. Serve wisely: put less on your plate: eat family style (shared serving bowls) or ask for smaller portions. 12. Take it to go: refrigerate or freeze leftovers (and remember to eat them). If it can not be consumed by you, share it, invite friends for dinner, feed it to a pet, or compost it. Food does not belong in the landfill. h 6.

“Globally, according to Jonathan Bloom, author of American Wasteland, one-third of all food grown and produced, is not consumed.”

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Spring out of stagnation (#tribeofstagnation) John Alvarez de Lorenzana

@addictionsdoc dr. john alvarez de lorenzana, m.d., m.a., is a radical thinker, inspiring speaker, and non-conformist addictions physician. he is recognized for his work in inner city medicine, his passion for medical learner resiliency initiatives, his perspective on attachment theory in adult relationships, and his research on mindfulness meditation. john has been a dedicated dharma, vipassana, and yoga practitioner since 2002. he is a graduate of mcmaster university medical school, holds a bachelors and masters degree in psychology from the university of british columbia, and has been working in addictions since 2003. john is currently practicing medicine at homewood health centre in guelph, on.

With snow melting into cherry blossoms, now is the perfect time to refresh, reinvent and reevaluate, a welcome departure from the drabness of winter. A cluttered home is one thing, but what about energy-vampire clients, useless friends, a soul-crushing job, or a complete dud of a partner? You just might find you are trapping yourself in comfortable relationships that tell you what you want to hear but do little to elevate or inspire your life. If you are feeling frustrated, bored or just plain stuck, the time is now to wake up from the sleep of winter. Take stock of your relationships and level up your life.

Stagnation: The state of ripeness-for-change, when everything seems possible.

Habitually we maintain relationships with people who reinforce and validate our bullshit stories. If these relationships do not evolve, often unintentionally, they stagnate and prove to be detrimental to our development. Feeling liked and accepted are strong motivators to stay silent and stuck. No one wants to rock the boat and, unfortunately, being in agreement starts to overshadow the need for honesty and a healthy dose of reality. It is important to have an honest relationship with the self. We tend to over-compensate for a lack of relationship with self by constantly seeking counsel and approval. As the psychiatrist Carl Jung so eloquently stated, “Your visions will become clear only when you can look into your own heart. Who looks outside dreams; who looks inside, awakes.” Our closest relationships are meant to illuminate our blind spots, to elevate us. They round off our rough edges, develop our character and help us discover our true passions and purpose. Stop making excuses, start today: follow these 4 simple steps and detox your relationships!

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Step 1: “Check yo’self before you wreck yo’self ”~ Ice Cube

Truth and change are terrifying for all of us, so take it easy man. Love fiercely, forgive quickly and be kind, especially to yourself. Look through a lens of compassion rather than blame. Take responsibility, be assertive not aggressive, and feel confident rather than cocky. The goal is to level up and love this life, not burn it down, so check your attitude and intention often. If you stick your head in the sand and wait around for something or someone to change, you’ll be waiting in vain with nothing to gain. Inaction is the greatest risk of all. Take a long hard look and smile. Feel the pain; rip off the band-aid. Squeezing the pus out of our relationships hurts initially, but healing follows. The pain that leads to the end of suffering is a whole lot better than suffering needlessly. It is time to appreciate what you have, change what sucks, and give yourself permission to run screaming from the tribe of stagnation you have created. These relationships have a currency of gossip, an air of righteousness and encourage the sharing of unhealthy, sabotaging behaviours, e.g., let's go get hammered vs. let's eat parsley salad and practice yoga.

Step 2: “Make a list, check it twice; who’s been naughty, who’s been nice” ~ St. Nick

Don’t overthink it; just start writing. Your brutal boss, slick wingman, toxic mother-in-law, flakey friend, and drama queen super-bitch client; list them all. How much time do you spend together? What do you normally do together? What do you talk about? Do these people actually care how you’re doing? Try

“People have a hard time letting go of their suffering. Out of a fear of the unknown, they prefer suffering that is familiar.”

“According to the teaching of the Buddha, in true love there is no place for pride. If you are suffering, every time you are suffering, you must go to the person in question and ask for his or her help. That is true love. Do not let pride keep you apart. If you think your love for this person is true love, you must overcome your pride; you must always go to him or her. That is why I have invented this mantra for you. Practice so as to bring about oneness of your body and mind before going to the person to say the fourth mantra: ‘Dear One, I am suffering, please help.’ This is very simple but very hard to do.” Thich Nhat Hanh

Ren Fukushima

@truthchakra ren fukushima, creator of truth chakra yoga, is an a-type perfectionist work-a-holic

and remember when the relationship was at its best. What worked then? Is it still working? What is each person putting in and getting out of the relationship? Pay close attention to the sensations in your body. How do you feel when you think of this person - hot potato, cold potato, happy, exhausted? Do you feel attracted or repelled? Reflect on these words by Carl Jung – “Everything that irritates us about others can lead us to an understanding of ourselves.”

kills relationships and makes small issues big problems. Conflict isn’t the problem, lack of resolution is. Prepare yourself for an ego reaction. When this happens, try your best to practice deep listening and be empathetic rather than fighting back. Responding instead of reacting makes all the difference. Be patient and wait. Give each other time and space. Trust that these things work out the way they should. Hold people capable of change and stay positive.

Step 3: “Poke, provoke, confront Step 4: “Know when to and elevate” ~ Yogi Bhajan hold em’, know when to fold Your job is to tell the truth and see what em’” ~ Kenny Rogers happens. Instead of making demands, forcing solutions and making more problems, tell the truth and detach from the outcome. Understand that your feelings about a situation or person are your feelings and not the other person’s responsibility. If a friend is chronically cancelling and flaking out, tell them. Take a page from Zen Master Thich Nhat Hanh’s book, True Love, start conversations with “I am suffering, I need your help.” Vulnerability is the new black. Talk about your feelings only; avoid making assumptions about others. Conflict is never fun, but staying silent leads to resentment and that is the poison that

Last but not least, some relationships have a ceiling effect with diminishing returns, and that’s okay. Ideally we want to level up within our relationships but sometimes that’s not possible. The reality is summed up in the old cliché: “You can’t change other people; you can only change yourself.” Have honest conversations and let go of relationships that are not working. Think quality not quantity. Make time and space for the kind of people that are in alignment with your purpose and goals. Whatever you water grows; so plant magic seeds not poisonous weeds. Congratulations for doing the heavy lifting! h

turned self-healing evangelist, kundalini yoga instructor. unable to heal a debilitating injury medically, she quit her job, sold everything, took out a massive line of credit, burned her life down and started following the universe in 2011. ren was healed and transformed through the ancient and powerful technology of kundalini yoga: she took her teacher training at hacienda de guru ram das ashram in new mexico, the home of yogi bhajan, master of kundalini yoga and the kundalini research institute. she currently enjoys living in guelph, on. happy,

FIND US ON FAC E BOOK: TH E D O C T O R A N D T H E Y O G I; O N T W ITTER : @ D OC AND Y OG I.

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

Ayurvedic wisdom for managing anxiety Glynnis Osher

In Ayurveda, the premise of as you think so you become holds true when we examine the impact of our thoughts moving through the layers of our energetic, mental, emotional, and physical body.

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 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.

Symptoms of anxiety and depression begin with the seed of mental stress. The mind is a master of holding on to thought patterns and perpetuating them - both positive and negative. We can make a conscious choice to literally change our mind and reverse the impact of destructive thoughts on our health. Seemingly simple daily Ayurvedic practices can make a profound difference. 1. Quiet. Daily meditation has been proven to calm the mind and pacify the nervous system. Create a peaceful space to meditate for at least 15 minutes a day. Set a timer. Light a candle for focus and set an intention to cultivate tranquility. Breath deeply. Notice the shift after each meditation. 2. Positive thinking is a daily practice. Every time you find your mental chatter taking you down a negative path, allow yourself to think of something that makes you feel good and focus on that until you experience a change. Incorporating daily routines when we are healing imbalances of the manamaya or mind sheath is key. In order to soothe the mind and pacify the nervous system, we look to the Ayurvedic elemental principle of air and space known as Vata dosha. It is this dosha that is most susceptible to excessive noise, external stimuli, nervous system depletion, insomnia, anxiety, and pain. A Vata imbalance can be prevented or stabilized by following a specific diet and lifestyle routine until the mind and body have been restored to equilibrium.

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Happy body, happy mind practices:

1. Routine. Routine. Routine. Vata dosha thrives on and is calmed by a regular practice that is grounding and stabilizing. Enjoy meals at the same time each day. Commit to a regular daily meditation and exercise schedule. Keep things simple. 2. Avoid cold, dry, and hardto-digest foods. Cold drinks, salads refined sugars, and too much raw, cold food can aggravate digestion and lead to toxicity in the body and mind. 3. Ashwagandha, which is an adaptogenis herb, and triphala, which is an immune boosting tonic, can reduce anxiety by pacifying Vata Dosha. 4. Essential oils are a powerful tool in managing anxiety. Jatamansi (spikenard) is one of the primary oils for soothing the nervous system. Lavender, bergamot, and sandalwood are also good options. Anxiety stems from a deep feeling of being spiritually lost or disconnected. In Ayurveda, there is a focus on the deeper practices of Yoga that are designed to awaken consciousness. This is known as the Bliss Sheath or the Anandamaya Kosha. A practice of slowing down enough to contemplate, meditate, and connect to this Bliss Sheath is the key to an anxiety-free and balanced life. h P H OTO OF G ANESH © D MI TR I M I K I TENK O

Preferred Nutrition x

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The adrenal-stress link Stress is a broad and often misunderstood concept. Put very simply, stress is what a person feels when life’s demands exceed the individuals ability to meet or adapt to those demands. What is Adrenal Fatigue?

Adrenal fatigue is a collection of signs and symptoms, when the adrenal glands function insufficiently, and it is most commonly associated with a period of intense or prolonged stress. Adrenal fatigue is rarely diagnosed in Western medicine despite being described as far back as the 1800's. Surveys indicate that approximately 45% of all adults suffer adverse effects to stress and 75%-90% of all visits to physicians are in some way related to the results of psychosocial stress. Some of the earlier symptoms of adrenal fatigue include: • General fatigue - often with a pattern of morning and daytime fatigue, and more energy in evening • Insomnia • Feeling easily overwhelmed, inability to handle stress • Anxiety and depression • Memory problems, poor concentration • Craving for stimulants • Hormonal imbalances (ie. thyroid disorders) • Inflammatory conditions • Low or high blood pressure Research has shown that long

term cortisol imbalances can lead to more serious conditions such as metabolic syndrome, chronic fatigue syndrome, immune deficiency, infertility, cardiovascular disease, dementia, and some cancers. Saliva cortisol is a sensitive test that has been used in stress research since the 1980's, and this and other assessment tools are available through a naturopathic physician or holistic MD. It is of prime importance to address signs and symptoms of adrenal fatigue as early as possible in order to prevent more chronic conditions in the future.

Natural Support for Adrenal Fatigue

Adaptogenic herbs are found to be very effective in restoring adrenal health. Adaptogens balance adrenal function and therefore can safely be taken by most people at any stage of adrenal fatigue. Look for herbal formulas in your local health food store containing Rhodiola, Suma, Schizandra berries, Ashwagandha and specifically the king of adaptogens, Siberian Ginseng. Other important

supplements include: • Magnesium – important for energy production of every cell in your body and for adrenal gland recovery • Vitamin C – used in the formation of adrenal hormones during times of stress • B complex - helps support the nervous system - those with more severe adrenal fatigue many not be able to take B Vitamins • Pantothenic acid (B5) – important for energy production, supports adrenal function without over stimulating • Vitamin B12 –depleted quickly during chronic stress • GABA –helps controls brain excitability • L-Theanine –helps with anxiety, calming/relaxing • Holy Basil -reduces cortisol levels - caution in those with severe adrenal fatigue • Kava Kava - helps with anxiety and insomnia The true remedy for stress adaptation is to find balance in life; time for family, friends, rest, exercise, healthy eating, play and laughter, spiritual exercise, balanced with work.h V I S TA M A G A Z I N E . C A

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6 simple steps to super health Step 1. Cleanse and cleanse again The new way of

internal cleansing

Think about it. We are exposed to toxins daily! So it makes good sense to detoxify frequently and integrate the simple principles of cleansing into our daily diets and lives. Gently cleansing and re-cleansing the body of toxins is becoming a regular monthly practice for many people. This is the new way of cleansing. This is the tried and true way to a leaner, cleaner and healthier you.

Step 2. Get enough sleep

Melatonin promotes sleep and weight loss

A very recent discovery has brought melatonin into the limelight yet again. Just about everyone has already heard about this naturally occurring hormone that promotes a good night’s sleep. Now there is another reason to love melatonin: metabolic weight loss.

Sleep better, age less Getting enough sleep is one of the best ways to reduce aging and avoid oxidative stress that can damage the brain and nervous system. Too little sleep interferes with metabolism and hormone production and literally accelerates brain aging. While melatonin is best known as a sleep hormone, its antioxidant properties also play a major part in keeping youthful.

Absolutely essential to good health

Step 3. Go gluten-free

Gluten-free superfoods reduce inflammation

Gluten-free living has many health benefits that are still coming to light. The most significant one is reduced inflammation. The move away from pro-inflammatory gluten foods and towards anti-inflammatory superfoods like Hemp Protein, Ancient Grains and Aqua Greens have immediately positive effects.

As preventatives against cancer, heart disease, obesity, and diabetes, vegetable protein sources have become a cornerstone for healthful eating. Protein is found in a wide variety of foods but not long ago the nutritional thought of the day was that only animal sources of protein were valuable. We know better now! Vegan (plant sources) protein such as fermented soy, raw hemp seed, sprouted brown rice and sprouted ancient grains are not only recognized as valuable, they are recommended as being absolutely essential to good health. Vegans are leaner

and healthier

Step 4. Eat plantbased proteins

The first study ever of thousands of vegans, published in the Journal of the American Diabetes Association, found that vegans are on average 40 pounds leaner than non-vegans. They also have less heart disease,

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diabetes and cancer. On the other hand, vegans need to be vigilant about getting enough B12, iron, calcium and iodine.

Step 5. Balance Body pH

Start your day the alkaline way! The early morning is the natural cleansing period for the body. Acid waste can be safely eliminated by our primary elimination organs - kidneys, lungs, liver and skin - only when adequate hydration and alkaline input have played a balancing role. To help start this daily alkalizing/hydration/cleansing process, many health experts recommend drinking two glasses of water combined with the juice of one-half lemon first thing upon waking.

Step 6. Heal Inflammation

Eat anti-inflammatory superfoods at every meal What do heart attacks, eczema, arthritis, Crohn’s disease, lupus, MS, bursitis, swollen gums, snoring, Alzheimer’s and Parkinson’s Diseases, depression and obesity all have in common? The answer is inflammation! Inflammation is associated with a wide range of chronic and acute diseases. It turns out that every food we eat has either pro-inflammatory properties or anti-inflammatory properties. Natural health experts strongly advise eating antioxidant-rich superfoods at every meal to prevent oxidative inflammation. Green superfoods, berries, especially blueberries and cranberries, have powerful anti-inflammatory properties as do all fruits and veggies. Red meats, dairy products, sugary foods and heavily processed foods provoke almost immediate inflammation. Plant-based proteins, whole grains, nuts, seeds, and beans all have an anti-inflammatory effect. Enzymes help beat inflammation. Many foods can trigger a pro-inflammatory response! Gluten and lactosecontaining foods are two of the most common culprits. Gluten Digest-Zyme, with six select enzymes including ActazinTM from kiwi fruit, supports the digestion of gluten and dairy proteins while reducing intestinal inflammation. This safe and effective protease enzyme blend also prevents digestive bloating, malabsorption and gut permeability.h

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Rhodiola: the total adaptogen Marva Ward

Marva Ward, C.N.P. With more than 10 years in in the natural products industry, Marva Ward is a Certified

Rhodiola ( R. rosea) has been used as an adaptogenic herb for centuries in Eastern Europe, Scandinavia and Asia. The category of herbs referred to as adaptogens are said to stabilize and regulate physiological processes that promote homeostasis (balanced physiology). Due to rhodiola’s historical use as an overall tonic, it has been the subject of dozens of clinical trials and has demonstrated an ability to nonspecifically increase the resistance of an organism while promoting normal biological function.

Nutritional Practitioner, as well as National Product Educator for the NOW brand in Canada. She conducts training sessions for retailers, speaks at consumer events

Numerous studies indicate its efficacy in supporting the nervous system, cardiovascular and endocrine systems. Therefore, it is a total body adaptogen.

Stress Management

Rhodiola decreases cellular writer for various sensitivity to the stress magazines. response by controlling and regulating the chemical reaction within the body. As “Numerous a stress management tool, studies it helps the body adapt to stress by inhibiting the breaksuggest that down and utilization of the rhodiola neurotransmitters serotonin, supports the dopamine and norepinephrine the brain. It is also said nervous, in to prevent the depletion of cardiovascu- adrenal hormones in times of lar, and acute stress, protecting the endocrine/ body against adrenal fatigue.

and is a contributing

catecholamine (adrenalin) release in the myocardium, the middle layer of heart tissue. Pharmaceutical drugs called beta blockers are commonly given to heart patients as they block adrenalin from reaching the heart. Research indicates that rhodiola may have the same effect on the adrenalin receptors in the heart.

Sports

Studies indicate that rhodiola has potent performance-enhancing properties. It may shorten recovery time during exercise and increase the intensity of workouts by supporting cardiovascular health. Numerous sports studies using rhodiola have demonstrated improved recovery time, stamina, endurance and cardiovascular measures.

reproduct- Cardiovascular ive systems, Support Endocrine/ in addition Rhodiola has been found to prevent stress-induced cardiac Reproductive Health to being a damage, simultaneously A noted study on endocrine potent anti- increasing cAMP (an important function and amenorrhea (loss oxidant.” cell regulating compound) lev- of menstrual cycle) realized the els and reducing stress-induced

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

return of normal menses in 25

out of 40 women. A regimen of 200mg daily was administered for 4-8 weeks. Cases have been reported of women who had failed to conceive with standard fertility drugs, who then became pregnant within several months of beginning a regimen with Rhodiola. Follow-up controlled clinical trials will be required to confirm these findings.

Rhodiola as and Antioxidant

Centuries of anecdotal reporting and, more recently, animal and human studies have come to support the claims of anti-aging due to rhodiola’s profound contribution as an antioxidant. One such in vivo study published in the journal, Molecular and Cellular Biochemistry, in 2005, demonstrated the potent free radical qualities of rhodiola when cells were exposed to hydroperoxide-induced cytotoxicity in human cells. Specifically, in the test cells, rhodiola was found to inhibit

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AYURVEDIC AROMATHERAPY

Be ethical. Be natural. Be beautiful. face and body oils aromatherapy candles botanical soap bars love oils aromatic malas

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the induced free radical production and cell death as well as restore the antioxidant levels of the cells.

Primary Active Ingredients Although rhodiola has six distinct groups of chemical compounds, it is the rosavins (specific to the root from the species rhodiola rosaea) and the salidrosides that are said

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to be the primary contributors in its efficacy and to its multiple mechanisms of action. Clinical trials support a minimum of 3% rosavin content for effective results. Look for a rhodiola that is standardized to a minimum of 3% rosavins. There are a number of manufacturers to choose from at your local health food store. h

The Mystic Masala Aromapothecary 1723 Grant Street,Vancouver

themysticmasala.com

Clean energy from some of the best natural Reviews

Brain & energy boosters We're on a constant search for the best supplements, foods and routines to boost creativity, mental clarity, and productivity. So when it came time to review brain and energy boosters, we couldn't wait to share our favourites. Here’s our roundup of some of the best on the market to take your brain from blah…to 'bring it on'!

1) AOR OrthoMind A favourite of our art director (especially when it's close to press time), and by some considered a "nootropic" or "smart drug", Ortho-Mind is a minimalist but potent blend of some of the best ingredients for cognitive function. Reduces mental fatigue and improves concentration during times of mental stress. It also contains a powerful dose of antioxidants. >> aor.ca V I S TA M A G A Z I N E I S S U E N O . 9 9

2) ReNew Life Cerebrum What if you could boost your brain power by 10%? Cerebrum helps to improve memory, focus and cognitive performance by 10% for 6 hours after taking it. Made using a clinically-proven extract of American ginseng (which increases circulation to the brain) with the omega-3 fatty acid DHA, derived from fish oil. Cerebrum works to temporarily increase attention accuracy, working memory and improve cognitive performance. >> renewlife.ca

3) Four Sigma Foods Instant Lion’s Mane Lion’s Mane mushroom is an all-natural brain booster, a nootropic, with no side effects. It has been shown to improve memory, boost creativity and help with concentration by activating the nervous system and brain. A Japanese study published in 2009 found that test scores of study participants who took Lion’s Mane in tablet form improved as over the course of the 16 weeks they took the pills. >> foursigmafoods.com

The Cory Holly Institute: School of Holistic Sports Nutrition

4) Organic Traditions Maca X-6 Black and Red-Purple

5) Brad King’s Ultimate Maca Energy Platinum XP

Made exclusively from the black and purple maca roots varieties in which the potent phytochemicals are found. Proven effective as an adaptogen for energy and endurance and well as libido and hormonal balance. Excellent additon to your morning or post-workout smoothies. >> advantagehealthmatters.com

Peruvian maca is a nutrient-rich superfood that can help improve mental clarity, memory, energy, sleep, hormonal balance, immune health, and the list goes on. This ultra-potent liquid maca has been shown to improve mental clarity, energy, and libido. >> pno.ca h

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CORYHOLLY.COM

Prescription for energy 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 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.

The root of energy in Greek is en ‘within’ + ergon ‘work’, so energy is about how much work you can expend. In physics, energy is the capacity to do work. Some call energy moxie, vitality, steam, force, or punch. Other colloquial terms include get-up-and-go, drive, hustle, juice, spirit, zeal, zest, virility, vim, and vigor. The currency of energy in the body is called ATP. But what is energy exactly and where does it come from? One thing’s for sure, we all need energy to sustain us in an ideal and pristine state. If we are to age smoothly and naturally, we must understand and apply the laws of natural health that create natural health. If we’re slowly oxidizing, and we are, we need to know how to balance the energy equation and control free radicals.

societies. In biological terms, humans are omnivores. Although this characteristic can be viewed as a great evolutionary advantage for survival, in the modern world, it complicates things. It’s difficult not to eat empty calories or food that causes harm when you’re surrounded by it.

The best source of clean energy

Sleep deprivation. If you don’t sleep enough, you will suffer. If you trick your body into living on less sleep than you need, you will lose the game. No matter how bright you think you are, eventually you must submit and sleep like a baby. Overeating late at night depletes total energy reserves. Heavy late-night eating puts major stress on our system of life support. It takes a huge amount of energy to digest heavy food when you’re motionless. Disordered eating. Simply put, if you fail to plan, you plan to fail. For many, the best way to eat is smaller meals more frequently throughout the day. This helps maximize digestion and absorption and streamline the entire process. Each meal should revolve around protein, as protein actually means ‘to come first.’ Remember this. Unlike essential vitamins, minerals, water, amino acids and fatty acids, caffeine, alcohol and carbs (sugar) are not essential for humans to consume. Dehydration. We begin life with the highest percentage of body water we’ll ever have. After day one it’s a downhill fight to keep the body’s water percentage the same as the planet (70%). Less water means a higher percentage of toxins and waste.

The best way for a person to obtain clean energy in the most direct and basic physical sense is from enzyme-rich, organic, whole natural food. Whole food gives more than it takes. Whole food sustains us with the essential micronutrients we need to process and release energy bonds stored in fats, carbs and protein. Enter the Krebs Cycle. Human food is obtained from plants and animals. Both provide energy measured mechanically as a calorie. A calorie (small) is the amount of energy needed to raise the temperature of one gram of water one degree Centigrade, but a living body is not a bomb calorimeter. What happens in the lab with food is unlike our human experience. All calories are not the same. Food can spike insulin or generate a wild cascade of inflammatory cytokines. It can heal and nourish or decimate the blood with lectins, alkaloids and deadly antigens. Modern food can stimulate or inhibit neurotransmitter release and suck you into a lifelong struggle of addiction, cravings and depression. Evidence suggests that humans once lived in small, peaceful, egalitarian hunting/gathering

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

Energy Economics

Function food, fuel for your metabolic fire The protein shake acts like a dietary anchor; it prevents mindless drifting and provides stability. Energy in is equal to energy out. My friend Dr. Terry Willard calls it the “in-do-out” principle. When blended correctly in the right amounts and consumed at the right time, a custom-designed protein shake enhances immune function, improves insulin efficiency, increases your fat-burning capacity, improves performance and recovery and encourages long-term participation in physical activity. Don’t underestimate what this technique can do for your body composition, health and energy level. The best time to have a shake is one hour before a workout, immediately after and as a nighttime snack. Each shake is customized to fit my size, appetite, metabolism and DNA.

Blended energy

best pre-workout shake. juice must be consumed immed i at e l y a f t e r b e i n g e x t r a c t e d , b e c a u s e i t l o s e s i t s n u t r i t i o n a l va l u e w h e n e x p o s e d t o o x y g e n , l i g h t , o r h e at .

• 1

(250

cup

ml) fresh-

• 1

ly - s q u e e z e d g r a p e f r u i t /

tbsp

(15

ml) mixed oil

b l e n d

orange or carrot or

optional boosters

m i x e d v e g e ta b l e j u i c e

• 1

• 1-3

scoops

(25-75

tsp

grams) of

greenfood mix, spirulina

grams) whey protein

or chlorella

i s o l at e a n d / o r p l a n t

• 1

b a s e d p r o t e i n p o w d e r

tsp

grams) calcium

a s c o r b at e p o w d e r

i f y o u l i k e y o u r s h a k e c o l d , a d d i c e c u b e s a n d b l e n d at high speed for

seconds.

Extract

juice and pour into

blender. add oil, protein powder and powdered supplements, blend for

s e c o n d s , a n d d r i n k i m m e d i at e l y .

b e s t p o s t - w o r k o u t s h a k e . t h e ta s t e , t e x t u r e a n d

By Tracy Holly, CSNA Master The blender should be one of the most important appliances in your kitchen and the most used. Making a protein shake is the easiest way to satisfy your protein requirements. The main ingredient in these shakes is a high-quality whey protein isolate. However, it can be substituted with high quality hemp or mixed plant protein powder. Mixing the isolate with the plant proteins will increase benefits. Adding a mixed essential fatty acid oil to the protein shake is a must. why? because the EFA’s combine with the protein to form healing lipoproteins. These lipoproteins reduce inflammation and improve the integrity of artery walls.

thickness of your shake will depend on the amount of f r u i t a n d wat e r y o u u s e , a n d t h e f l av o u r a n d q u a n t i t y o f the food supplements you select.

• 1

(250

cup

ml) filtered

wat e r

• 1-3

p l a n t p r o t e i n p o w d e r

• 1

scoops

(25-75

tbsp

(15

ml) mixed oil

blend

g r a m s ) f l av o u r e d w h e y p r o t e i n i s o l at e a n d / o r

• 1

cup

(250

ml) fresh or

frozen fruit

i f u s i n g i c e o r f r o z e n f r u i t , b l e n d f i r s t at h i g h s p e e d f o r

2-5

seconds. add powders and food supplements such as

v i ta m i n

w h e y p r o t e i n , g l u ta m i n e o r c r e at i n e . a d d t h e

o i l a n d f r e s h f r u i t , i f a n y . b l e n d at m e d i u m t o h i g h s p e e d for

10-20

seconds.

fat - b u r n i n g b e d t i m e s h a k e . t u r n y o u r b o d y i n t o a fat - b u r n i n g m a c h i n e w h i l e y o u s l e e p . g r e e n a p p l e s l o w g i m e a n s t h at t h e r at e o f t h e e n e r g y t r a n s f e r i n t o t h e b o d y i s r e l at i v e l y s l o w , t h u s m o d i f y i n g b l o o d s u g a r a n d insulin response.

• 1

cup

(250

ml) filtered

wat e r

• 1-2

scoops

p r o t e i n p o w d e r

• 1 (25-50

tbsp

(15

ml) mixed oil

b l e n d

g r a m s ) f l av o u r e d w h e y p r o t e i n i s o l at e p o w d e r and/or plant-based

• 1 green apple with skin ( wa s h e d a n d c h o p p e d into 1 inch cubes)

i f u s i n g i c e , b l e n d f i r s t w i t h wat e r at h i g h s p e e d f o r

2-5

seconds. add chopped green apple, oil and protein

powder and blend for

10-20

s e c o n d s . e n j o y ! h

P H OT O © LZF

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

SierraSil x

Joint health beyond the Sun Run

As I headed out the door on an overcast day in April 2003, my wonderful wife, Lesley, reminded me that the Sun Run was just 10 days away and, yes, she’d signed “us” up! Yikes, I had a problem. Actually two problems. The first was that I had given up running a few years past because of knee pain. The second was that it appeared my wife was suggesting I needed to get in shape.

Being a guy, I thought, “I can do this. My knees are probably fine now. I just need to practice.” So that evening I got on a treadmill, but my knees only held out for 15 minutes. Ouch, not good! I needed help. At the time, I was providing business consulting to what would become SierraSil Health Inc., but it wasn’t clear to me that the natural mineral complex actually worked.

All the same, I had nothing to lose, so I gave it a try. Two days later, I was back on the treadmill with no pain, even at 30 minutes when I stopped. Two more days, back on the treadmill. No pain, even at 50 minutes. A few days later, I had the pleasure of completing the Sun Run with Lesley. I had sore thighs from not being used to running on concrete,

“As I train for my first marathon at the age of 47, it has enabled me to push my workouts in the gym further, have quicker recovery and reduced aches.” Cheryl Bernard, Canadian Olympic Curling

yes, but my knees were okay. Maybe there was more to this natural health supplement than I had thought. Could it help me get into better shape in spite of my slowing metabolism? Thus began the journey that now finds me in the best shape of my life. I've been influenced by some wonderful and interesting people, including Jennifer Sygo, Tommy Europe, Bo Eason, Dr. Charles Rassell and my late friend Carol Simontacchi, to name a few. The key principles I learned were captured in BASE Wellness, a free app sponsored by SierraSil Health. It highlights four major themes: balanced living, activity, an appropriate supplement regimen, and energy (through the food we eat). Balanced living is not just about a work/life balance. It’s about managing stress (time, money, and letting go of some stuff too), getting eight hours of sleep in a dark environment, and giving your best energy to your most important relationships. Activity is about regular movement (ideally every day) such as choosing the stairs instead of the escalator or walking somewhere

instead of driving and getting more vigorous exercise – even in short bursts – a few times a week. Supplement requirements vary from person to person, but a naturopathic doctor can offer advice. My routine includes a plant-based multivitamin, a high quality omega-rich fish oil and SierraSil – a unique patented mineral complex from the Sierra Mountains. I can’t run without it! For energy, I have definitely changed my diet in favour of more greens and fresh fruits and much less red meat. I have also learned to reduce portion size, especially at dinner. I find that keeping busy helps me resist those pesky evening cravings. Nutritionist Jennifer Sygo suggests that five pounds equate to roughly one inch on the waist and it is definitely the case for me. There are times when it’s a struggle for me to stay on track, when progress seems hopeless. But it only takes a few good days in a row to see results on the scale and substantial improvements in my mood, so I keep going. And Lesley likes my improving profile: now there are no more surprise “get the hint” runs! h

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In time for spring,

Reviews

Energize your skin

from head to toe with our new favourite picks

1) Weleda Evening Primrose Age Revitalizing Body Oil, Evening Primrose Age Revitalizing Body Lotion, Evening Primrose Revitalizing Body Wash. A new trio from beloved European natural skin care company, Weleda. It’s deliciously rich, hyper-hydrating with a bright, clean scent. Use a loofah or firm scrub brush with the body wash in the bath or shower. The lather is thick and totally indulgent. The effect of the moisture is longlasting, and all the products soak into the skin right away. For super moisturizing, after the shower, try adding a dime-size amount of the body oil to the body lotion before applying. We love this new line, perfect for energizing your skin from head to toe. >> weleda.com

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

2) SKINSPIN, the ultimate skincare tool.

Skin irrigation, anyone? It’s actually very effective, and not painful at all. Just leaves you a bit flushed (due to increased dermal circulation), so be sure to do the treatment at night. Those who use it regularly, swear by it. This dermal rolling system for at-home use exfoliates, rejuvenates and allows your skin care product to penetrate deeper into the dermal layers. Micro-needling encourages the production of collagen and elastin. Safe for all skin types. With a history dating back to ancient acupuncture techniques, dermal rolling when used regularly is a great non-surgical option for skin rejuvenation. >> skinspin.com

3) Nourish Organics Replenishing Argan Oil. Argan oil is not new to the natural beauty and body care aisles (Moroccan women have been using it for centuries), but this blend is an excellent all-in-one oil to keep in your bathroom. Made with pomegranate, rosehip and essential oils, it can be used for the face, body, hair and even those hard to tame hipster "lumber-sexual” beards. Packed with essential fatty acids, vitamins and antioxidants. >> nourishorganic.com h

A brief history of Canada’s favorite natural, multipurpose skin gel With a unique and effective blend of five nourishing core ingredients, it wasn’t long before what started as an equine hobby gained traction with humans as well. Over the next decade, Nature’s Aid would grow from a small home-based business selling primarily to family and friends to a national brand with a loyal following. The cure-all Nature’s Aid solution became widely known as a must-have staple in homes across Canada. Nature’s Aid has recently upgraded their product to be sure to include the highest-quality raw material sources available . “We wanted to list all of the support ingredients, as minuscule (less then 1%) as they were. We felt customers deserved that transparency” said Courtney,

Nature's Aid x

When a Canadian horse enthusiast tried to find a natural solution to treat her horses’ sores and skin issues, she could not find anything that she thought worked well enough for her beloved equines. Relying on her knowledge of natural healing ointments, she went on a mission to develop her own solution. Without knowing it at the time, what she ended up creating was an all-encompassing skin gel that not only worked for horses and other pets, but for humans too. It was at that time that Nature’s Aid was born. one of the new owners. Their biggest concern was customer response. “We kept the unique blend that had always worked, but we saw an opportunity to improve the source of some of the existing ingredients, most notably the aloe vera, an improvement that could cause the gel to have a slightly different feel and smell. We wanted to make sure customers understood that even if they noticed a small difference, the formulation, the essence of the gel, was the same.” Nature’s Aid wants to take everything it has learned about skincare to help create products that address all of their customers’ skincare needs: healing, protection and beauty. “From the scalp to the toes – and even the underarms, we want to be the

go-to natural skincare company”. In 2014, Nature’s Aid launched their all-natural lip balm line, their first step towards creating a fully comprehensive natural skincare line. The lip balms, which include many of the same beneficial ingredients that made their skin gel a success, were developed to nourish, protect and even heal the most sensitive skin on your body. This year, they are working with some of the leading natural skincare researchers to develop new skin and beauty care products, including a scalp-friendly shampoo and conditioner, along with a moisturizing body wash. They expect to launch their new products by Summer 2015. h V I S TA M A G A Z I N E . C A

Eating with the seasons

Almond-hazelnut pancakes

PR E PA R AT ION:

By Katharine Herringer

I N G RE D I E NTS :

• • • • • • • • • •

1 cup of finely ground almonds ½ cup of finely ground hazelnuts 1 ½ cup organic, whole wheat pastry flour 2 fresh, organic eggs ½ tsp. of finely ground Himalayan salt 1 tsp of vanilla extract 1 tsp of baking powder 3/4 cup almond milk coconut oil for the pan, berries for serving grass-fed butter and maple syrup for serving

Build a better (healthier), more beautiful brunch

In a mixing bowl, whisk the eggs then add the almond milk and vanilla extract and mix. Add the almond flour, salt and baking powder and mix until smooth. 2. Heat a large skillet just above medium heat and add just enough oil to lightly coat the pan. Spoon out the desired size of your pancake onto the hot skillet. Cook until the sides of the pancakes firm up and a bubble or two escapes from the top, about 3 to 4 of minutes. Carefully flip the pancakes, cook an additional 45 seconds to 1 minute then repeat with remaining batter.

Soft poached egg on smoked salmon, steamed spinach and pea shoots By Katharine Herringer I NG R E DI E NT S :

• • • • • • •

2-3 bunches of organic spinach drizzling of extra-virgin olive oil coarse Himalayan salt and pepper 1 large package of smoked salmon 4 eggs 1 handful of pea shoots 1 mason jar lid or large round form or cookie cutter

P R EPAR ATI ON:

Lightly steam the spinach and let cool. Once spinach has cooled, remove excess water and pat dry with a towel. To form spinach ‘rounds’, evenly divide the spinach into 4 and pack your round form with the spinach, press down. Carefully remove the form to reveal a spinach round that serve as the foundation. Drizzle with olive oil, and season with salt and pepper. 2. Soft poach the eggs. Then layer the smoked salmon (1-2 pieces per person), a small portion of pea shoots and then carefully place the egg on top. Add salt and pepper to taste. 1.

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

Beet, avocado, asparagus and arugula salad By Katharine Herringer I N G RE D I E NTS :

• 2 raw beets (cooked is also fine), peeled and grated or thinly sliced • 2 celery stalks, thinly sliced • 1 bunch of asparagus, steamed • 1 english cucumber, thinly sliced (peeled, if not organic) • 1-2 small scallions, green parts only, thinly sliced • 3 cups of arugula • ½ cup of premium extra-virgin olive oil

• ¼ cup of fresh lemon juice • coarse Himalayan salt and freshly ground pepper • 1 avocado, pitted, peeled and sliced • 3 tbsp (or more) or raw, hulled sunflower or hemp seeds PR E PA R AT ION:

Beet mixture: in a bowl toss together the beets, asparagus, celery and cucumber. 2. Salad: for each serving, toss 2 cups of beet mixture with 1 cup of arugula and a little bit of oil and lemon juice. Season with salt and pepper. Top with a ¼ of the avocado, a few tablespoons of sunflower seeds and serve immediately. 1.

Coconut breakfast pudding with last summer’s canned nectarines By Katharine Herringer IN GREDIE NTS :

• 2/3 cup old-fashioned rolled oats • 1/3 cup unsweetened shredded coconut • 1 cup almond or cashew milk • 1/8 tsp ground cinnamon • ¼ tsp of ground cardamom • 1 pinch of coarse salt • 2 teaspoons coconut oil • 2 canned (homemade) or fresh nectarines • 1/4 cup unsweetened

large coconut flakes, toasted • 4 tbsp coconut sugar P R EPA R AT I O N :

In a bowl, combine oats and shredded coconut with 1 1/2 cups water and refrigerate overnight. 2. Transfer mixture to a saucepan and add milk, coconut sugar, cinnamon, and salt. Bring to a boil, then reduce heat and simmer, covered, until creamy, about 12 minutes. Remove from heat, stir, and cover. 3. Divide oats between two bowls and top with nectarines and coconut flakes. Sprinkle 1.

additional coconut sugar if desired, and serve.

Organic coconut matcha latte (serves 1) By Katharine Herringer • 3/4 cup coconut milk • 1 teaspoon matcha powder (we use a 2nd harvest, organic Japanese matcha) • 1/4 cup of hot (but not boiling) water. PR E PA R AT ION:

Bring coconut milk to a bare simmer in a small pot over medium-high heat. Or if you have a milk steamer, use it to create a nice foam. 2. Place matcha powder in 1.

a heatproof wide cup or traditional matcha bowl. Using a bamboo matcha whisk, slowly whisk in a few tablespoons of hot water at a time to make a smooth paste without any lumps. Once you have a paste, add the rest of the hot water and and with a light and quick motion, whisk in a zigzag formation to create a nice foam. 3. Add the hot coconut milk. Breathe deeply and enjoy. “Drink your tea slowly and reverently as if is the axis on which the world revolves. Only this moment is life.” - Zen Master Thich Nhat Hanh. h

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

You (and your skin) are what you eat Allison Tannis

allisontannis.com allison tannis, r.h.n. is an expert, Author, athlete, and Mom who has been described as one of Canada’s most enthusiastic educators of nutritional science. she is a regular keynote speaker across North America,

It’s true – you are what you eat. And, you look like what you eat! Your skin uses the nutrients from the food you eat as a resource to fight damage and aging. How well is your skin faring? Is your skin dull, spotty or succumbing to signs of aging? Hiding among piles of research papers are what the most brilliant researchers from around the world have known for years – which foods influence our skin and how it looks.

and has been featured in many national magazines. Allison has written four books, including: Feed Your Skin, Starve Your Wrinkles (Fairwinds 2009), and The 100 Healthiest Foods to Eat During Pregnancy (Fairwinds 2009). she has a practice in Halifax, NS, and specializes in digestive, prenatal, paediatric and weight loss. she is best

A Little Dull

Being the barrier between the body and the environment, the skin is subjected to a

lot of abuse. Ultraviolet rays from the sun, cosmetics and cleaning irritate and dry out the skin. This causes injury and leads to skin that appears red, inflamed and unhealthy. Luckily, scientists have found that eating certain foods can nourish the skin and reduce inflammation and redness. Eating foods that are high in antioxidants, such as berries and green leafy vegetables, can help protect your skin from these damaging daily elements. Anti-inflammatory foods such as green tea, cocoa and curcumin, found in many curries, help reduce inflammation in the body, including the skin. Many research studies confirm that some of the best foods to eat to fight inflammation

The skin contains billions of cells, all rapidly dividing to continually produce new, youghful and plump cells. Phew! All of that dividing takes a lot of energy. Help your skin stay energized so it can put your best face forward by eating foods that contain vitamin A (sweet potatoes, kale), folate (mushrooms, wheat germ) and vitamin B12 (animal meat, shellfish, fortified cereal). These nutrients support the growth of new skin cells and are needed for cell division.

Taking a Beating

known for making the science of health easy to swallow.

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

“Anti-inflammatory foods such as green tea, cocoa and curcumin, help reduce inflammation in the body and the skin.” include fish oil and probiotics found in fermented foods such as yogurt. Eating foods that help reduce inflammation in the skin can help fade a red, spotty or puffy appearance.

The World’s Most Beautiful Skin

According to results from the International Union of Nutritional Sciences study titled Food Habits in Later Life, what you eat makes a significant different in how your skin looks. In the study, researchers investigated over 2000 people over the age of 70 from all over the world: Australia, China, Greece, Japan and Sweden. The researchers found links between diet and the appearance of the skin. Eating vegetables, legumes, fish and olive oil were associated with younger-looking skin. These foods are rich in antioxidants and good fats, which are well known for their anti-inflammatory ability. These foods are also rich in vitamin A, folate and vitamin B12 needed for cell division in the skin.

A Free Lift

Researchers used data from the National Health and Nutrition Examination Survey to discover whether what you eat affects the way your skin looks. Those who ate higher amounts of bad fat and processed carbohydrates such as white bread and candy had more pronounced wrinkles. They also found that those who ate a diet rich in vitamin C (broccoli, raspberries, kiwi) had fewer wrinkles later in life. Vitamin C is required for collagen formation in the skin. Collagen is what gives your skin its structure and form, sort of like the scaffolding of your skin.

More Ways to Energize Your Skin

Is there more you can do to energize your skin beyond eating these healthy foods? Yes! You can drink water to hydrate your skin, get more sleep, avoid sun exposure and exfoliate with a gentle scrub once a week to help excess dead skin cells slough off. According to research, dietary supplements may be a viable way to enjoy better skin. A 2014 study published in the journal Nutrition Research reported that what a person eats affects both their perceived and actual appearance. The researchers discovered that people who took dietary supplements experienced significant improvements in facial wrinkling, skin elasticity, roughness and colour of their skin. In addition, the people reported feeling more beautiful. h

No. 100

Next issue May / June 2015

Celebrating the 100th issue! The healthy traveller Low-impact workouts with highimpact results Holistic pet health

Bulletproof founder and New York Times best-selling author

David Asprey

A Day in the Life

1. HOW DO YOU BEGIN EACH DAY?

2. WHAT’S YOUR ‘GO-TO’ NATURAL HEALTH PRODUCT?

First, I wake up gradually rather than being jolted awake by an alarm clock. I use an app that monitors my sleep, and it wakes me when I am at the top of a sleep cycle. Second, I drink Bulletproof Coffee for breakfast (see page 18), a key component of The Bulletproof Diet for reaching peak performance. Third, I take my morning stack – a mix of vitamins and nootropics (smart drugs and nutrients that help your brain function better).

I could go on for hours about this, but I’d say the top three natural health products I can’t live without are actually foods: 1. Low-toxin coffee; 2. Grass-fed unsalted butter – great for energy and mental performance because the butyric acid in it helps promote brain function; 3. Pink Himalayan or sea salt.

3. WHAT’S ON YOUR NIGHTSTAND?

I’m enjoying Bold by Peter Diamandis, and The Adrenal Reset Diet by Alan Christianson.

Check out David's best-seller The Bulletproof Diet

4. VEGAN? VEGETARIAN? PALEO? OMNIVORE?

The Bulletproof Diet is an approach to eating with no food cravings and maximum energy. It's based on what works best for your body and mind as determined by science, rather than how cavemen ate or didn’t eat.

5. WHAT’S YOUR SECRET TO STAYING HEALTHY WHILE TRAVELING?

Taking steps to avoid toxins and molds is what keeps me healthy V I S TA M A G A Z I N E I S S U E N O . 9 9

Vista099_p46.indd 46

while traveling. If I suspect I was exposed to toxins, I take Coconut Charcoal and a dose of Glutathione Force. I also bring Bulletproof Coffee on the road, in travel sized bottles and amounts.

biggest mistake right now is the Government's shockingly-low recommendation of vitamin D, when research shows that Canadians, who live in the Far North by definition, do not have enough vitamin D.

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

7. WHAT INSPIRES YOU?

I love living in Canada, and Physicians are surprisingly open to functional medicine. The single

My wife and kids! I am so grateful to them for the joy they bring me every day. People whose lives have been upgraded by the work I do – knowing that I am doing something in service of others makes my life better. h

2015-03-03 2:33 PM

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.

Fight Fatigue and Energize Your Life

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A.VOGEL VITAL ENERGY with Rhodiola • Relieves symptoms of mental fatigue due to stress • Supports mental and physical stamina, cognitive function and mental focus • Helps the body to metabolize carbohydrates, fats and proteins • Provides calm, zen energy without causing anxiety or jitters