Vista no. 102, September-October 2015 by Vista Magazine

SEPTEMBER / OCTOBER 2015

Welcome to

A more organic way No. 102 of Being KIDS AT THE GYM: Dr. Cory Holly advises on the best way to introduce weights to kids.

BEST PRODUCTS FOR BABIES, KIDS AND BUSY MOMS: our faves for keeping the whole family happy, healthy and full of energy.

The kids and parenting issue Conscious parenting Essential fats for growing brains Probiotics How to quit sugar Aromatherapy for little ones

Love Child Organics A chat with the founders

THE ORGANIC ENTREPRENEUR P R I NTE D IN CANADA

Zero-waste school lunches Food revolutionary

Jamie Oliver

A DAY IN THE LIFE

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re:invent re:imagine re:invigorate re:create re:define

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No. 102 This issue is dedicated to kids and parents. For working moms and dads who are trying to Welcome to balance domestic life, a working life and dare I say…leave some room for relationships. Ha! Two mommy girlfriends of mine (phenomenal women, both) have independently admitted to me, how they’re feeling inexplicably angry/sad/grumpy all the time. Is it delayed PPD? An anxiety disorder? Am I just not cut out to be a mom? Not that I’m an expert, I’m still just learning the ropes as a new mom, but I feel that all of these labels we’re giving women could simply be reduced to “woman-that-does-too-much”. As I’m writing this, the tunes of Colbie Caillat off, let your hair down, and take a look in the mirror. They are wafting from my iTunes mix; you don’t have love us just the way we are – and if we have time to make to try-try-try so hard and bend till you break. muffins with them in the morning, even better. Ultimately, For most of us, life’s demands are just skyscraper I believe that our grandmother’s would agree, it has always high, and the more support we have to keep us going, been, and will always be, about presence not presents. the better. So, what I wanted to do with this issue is to offer parents some (organic) insight, advice and inspiration. And a little bit of Jamie Oliver… because who doesn’t love him? (see page 18) If our kids were giving us advice, they would probably say they love us just the way we are. Take your makeup E D I TOR

A more organic way of Being

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No. 102 Publisher:

Trent Nellis Editor:

Katharine Herringer Art director:

Iván Álvarez de Lorenzana graphic designer at large:

Natalina Percival proofreader, photo assistant:

Sabine Edrissi-Bredenbrock editorial assistant:

Reilly Whittaker 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 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:

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Contents S E P T E M BE R / O C T O BE R 2015

14 18

Welcome to

A more organic way of Being

No. 102

Everyday superfoods for kids. Finland schools' formula: more free time equals better performance.

Jamie Oliver’s food revolution continues.

Read about his new crusade against sugar, and a new superfoods cookbook.

The Organic Entrepreneur: Love Child Organics.

A chat with the founders of the sweet organic baby brand.

Conscious parenting and child honouring. A brief look at two movements offering insight to today's parents.

Q&A with a few (organic) yummy mummies.

They give us the lowdown on how they do it.

Essential omega-3s for growing brains.

Karlene Karst, RD, offers up the latest research on omega-3s.

Probiotics for little ones. Expert advice on the importance of good bacteria.

P H OTO © KAT HARINE HERRINGE R

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Contents S E P T E M BE R / O C T O BE R 2015

34 36 40

Welcome to

A more organic way of Being

No. 102

How to quit sugar.

Desiree Nielsen gives you a how-to guide to quitting sugar over 4 weeks.

Good things for babies, kids and busy moms (& dads).

A review of must-haves, and a few favorite things.

Kids at the gym.

Cory Holly offers his wisdom on how to introduce kids to weights without injury.

Zero-waste school lunches.

A few great recipes to inspire the kids' bento box.

Ayurvedic aromatherapy. Advice for soothing kids and parents alike.

A day in the life: Jamie Oliver. Jamie offers

insight into his day-to-day.

P HO T O © K AT HA R I N E HERRI NGER

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Take a breath

“It is only with the heart that one can see rightly. What is essential is invisible to the eye.” ANTOINE DE SAINT EXUPÉRY, “THE LITTLE PRINCE”

Mindfulness is everywhere these days, and it has become a misunderstood, multi-billion industry as we wrote about in this publication*. But one place where we can't get enough of it is in schools, where integrating mindfulness into classrooms has seen overwhelmingly positive results. One study conducted at Visitacion Valley Middle School in San Francisco found that within four years of introducing mindfulness into classrooms, the suspension rate was among the lowest in the city. Daily attendance rates climbed to 98 percent, and grade point averages improved drastically.

In the annual California Healthy Kids Survey, these students recorded the highest happiness levels in San Francisco. These results are not uncommon. In the U.K., a 2013 paper found that 10- and 11-yearold children who participated in an eight-week mindfulness program were better able to

ignore distractions. Another found that 12-to-16-year-old students had fewer symptoms of stress and depression. As entire school boards across Canada adopt similar programs, we look forward to the results of new studies, and most important, the human benefits to the next generation. h

* “ M I NDFU L NES S - M Y- A S S ; M ED ITAT IO N IS N O T EN OUG H”, VI STA NO. 100, I SSUU. C OM /VI STAM AG AZI NEC ANAD A SOUR CES: S F GAT E .C O M, B J P.R C P S Y CH .OR G. P HOT O: EAR LY-OC TO B ER G R AS S ES , C H ÂTEAU C L OS F OURTE T, BO R D E A U X . © I VA N A LVA R E Z D E L O R E N Z A N A .

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Whole Foods

5 everyday superfoods for kids 1) Manuka Honey

At school, your child's immune system is put to the test as young children in groups tend to easily spread organisms causing illnesses. Keep your kids healthy by incorporating Manuka into their diet. Its antioxidant and anti-bacterial properties boost immunity, and can stop the growth of strep bacteria. Homemade granola bars sweetened with Manuka make an awesome addition to any lunch.

2) Blueberries

Loaded with antioxidants, blueberries are great for brain and nervous system health. These antioxidants improve memory, which is key for children learning memory-based tasks like reading and arithmetic, while also helping to decrease eyestrain and keeping retinas healthy. Stick a handful of “nature’s candy” into your child’s lunch for an easy midday snack.

3) Kefir

Due to its high amount of beneficial probiotic cultures (the healthy bacteria found in our digestive tracts), kefir helps boost immunity, preventing children from contracting illnesses. Also an excellent source of Vitamin B1, kefir nourishes the nervous system, helping to improve memory and alleviate fatigue. For a healthy snack, this easily digested beverage can be blended into a smoothie, poured into Popsicle moulds, stirred into applesauce, or served with fresh berries.

4) Chia

Instead of packing store bought pudding into your child’s lunch, try mixing chia seeds with banana, avocado, and cacao for a delicious and healthy version! Chia seeds are a complete protein, loaded with fibre and omega-3 fatty acids, helping to boost energy and stimulate brain growth. Chia seeds absorb 10 times their weight in water making them excellent for keeping your child full and focused during class.

5) Avocado

Over 60 percent of a child's brain is comprised of fat; and avocados provide an excellent source of the monounsaturated, or “good fat” that is essential for proper growth and development. Try using avocados as a creamy replacement for mayonnaise or cream cheese, or mix with tomato and lime for a tasty guacamole. h S O U R C E S : H E A LW IT H F OOD .ORG, WHFOOD S.COM. P HO T O : R AW M A N U K A HO N E Y C L U S T E R . © W E L C O M I A .

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Finland schools’ formula:

more free time equals better performance Daily homework hours assigned to 15-year olds in Finland:

0.56

In Russia: 1.94

In Canada: 1.1

In the US: 1.22

Over the past decade, Finnish students' PISA (Programme for International Student Assessment) scores in math, science and reading have been at, or very near, the top year after year. PISA is a triennial international survey from the Organisation for Economic Co-operation and Development (OECD), which evaluates education systems worldwide by testing the skills and knowledge of 15 year-old students representing 70 economies. So what's their secret? The emphasis in Finnish schools seems to be on cooperation, not competition, with little importance given to grades, minimal use of technology, and one standardized exam in the student's entire academic career. It's not how much time you spend learning, but rather away from it.

Hours of compulsory instruction per year vs. PISA performance: Elementary school level: Finland: 632 Australia: 1010 US: 967 Canada: 919 OECD average: 794

top top below average top

Middle school level: Finland: 844 Spain: 1061 US: 1011 Canada: 921 OECD average: 905

top performer below average performer below average performer top performer

Average daily recess: Finland: 75 minutes Canada: 30 minutes US: 27 minutes

performer performer performer performer

Average school start age: Finland: 7 years old Canada: 5.5 years old US: 5.5 years old

SOURCE S: OE C D.OR G , T H EAT L A N T IC. C O M , W EA RET EA CH ERS . COM

The top good-for-you whole foods Whole Foods

Jackfruit

A 100 g serving of jackfruit contains 448 mg of potassium, almost 100 mg more than bananas.

Known as the “jack of all fruits”, jackfruit is an incredible super fruit full of vitamins and minerals that support everything from the immune system to the digestive tract.

It is one of the rare fruits that is rich in B-complex group of vitamins. It contains a high amount of vitamin B-6 (0.26 mg / 100 g serving—more than twice as much as spinach!), niacin, riboflavin, and folic acid.

An odd looking fruit with bright yellow pods inside a prickly green external skin, jackfruit is capable of weighing up to 100 pounds. This enormous fruit is rich in dietary fibre (1.5 g / 100 g serving) and packed with vitamin C, making it both antiviral and antibacterial. While the high vitamin A content can help with eyesight, it is also a great way to support glowing, beautiful skin. Jackfruit is full of phytonutrients known to slow cancer causing free radicals, and contains enough iron to correct iron-deficiency anemia. Eaten cooked or raw, jackfruit

does not lose its nutritional content, so don’t let the prickly exterior deter you from enjoying the benefits of this wholesome fruit!

Facts: • An excellent vegetarian substitute for meat. Its texture is very similar to chicken, and it is often referred to as “vegetable meat”. • How to pick the right fruit: ripe jackfruit is characterized by soft thorn-like projections unlike the unripe ones, which are spiky and difficult to touch.h

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Food Revolution

Jamie Oliver’s food revolution continues

P HO T O © J A MI E O LI VER

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Jamie Oliver—from cookbook author to restaurateur, celebrity chef, father of four, and more recently an unabashed food revolutionary, who began by changing the British school lunch system. Since then, Jamie has become one of the most well recognized (and dare we say likeable) celebrities in the media today, inspiring people to enjoy good food, and to spread food literacy.

Virginia—identified in news reports as America’s unhealthiest, most obese city—by working with school kitchens and educating the community. Two years on, the lunch room in Huntington is serving a daily menu of from-scratch meals like chicken quesadillas, brown rice, and stromboli . These lunches are being used as a model for schools in eight other West Virginia counties. Four years since changing the palettes of Huntington, Food Revolution Day (May 15th every year) has grown to be a global campaign that advocates for compulsory practical food education in the school curriculum. Jamie passionately believes that by educating children about food in a fun and engaging way, we can equip them with basic skills they need to lead healthier, happier lives. You may recall Jamie Oliver’s Food Today, there are dozens of official Revolution airing back in 2010, as he Food Revolution Ambassadors dotted took on the mammoth task of reforming across Canada, hosting unique food the eating habits of Huntington, West education events for kids and youth

“According to foodrevolutionday.com, the online hub for Food Revolution Day, there are over 42 million children under the age of five who are overweight or obese. Furthermore, children today are the first generation expected to live shorter lives than their parents.” within their communities. Most of the events happen around the May event; however, the idea is that it’s much more than just one day. The goal of the ambassadors is to support the Food Revolution all year round through this worldwide movement.

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Even natural product companies like A.Vogel Canada have jumped on board. This year, they donated hundreds of BioSnacky sprouting units to the ambassadors across Canada. The goal is to encourage food literacy and consumption of nutrient dense fresh foods by teaching kids how to sprout and germinate from scratch in their own kitchens. It’s a skill they can take home with them and teach their families. This is the essence of the movement; sharing and spreading. Jamie is also pushing Canadian policy makers on the availability of healthy food in our poorest communities, as well as shining the light on Canada’s global outreach. According to a recent article on cbc. ca, Oliver is quoted saying “I’m not

political, but the issue of healthy food has been a politically charged one in Canada”. He pointed to recent images showing residents of Rankin Inlet, Nunavut, foraging for food in a dump, while the United Nations food envoy criticized Ottawa two years ago for not ensuring healthy food reached vulnerable populations. Jamie has also recently upped his game with the launch of a global campaign in March of this year, urging G20 countries to make food education mandatory in schools. Jamie’s latest crusade; the war on sugar. Jamie has a new film airing in the UK (you can watch it online, just google it), Sugar Rush, and a petition, aiming for

“Food Revolution Day (May 15th every year) has grown to be a global campaign that advocates for compulsory practical food education on the school curriculum. ” 100,000 signatories, urging the British government to tax sugary drinks—potentially raising £1bn (equivalent to 20 million CND) a year to fight childhood obesity and diet-related diseases. Proving that he is never just talk, Jamie has already implemented a sugary drink tax in his own restaurants, with the money raised going to help schools to inspire kids make better choices.

A L L P HO T O S © J A MI E O LI VER

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“This year my team and I started looking into sugar consumption and what we found led me to film a TV documentary that shows just how devastating the effects of consuming too much sugar can be. I have witnessed enough to give me a solid determination that we have to take action.” Jamie’s crusade against sugar will undoubtedly begin to make its way to North America, as Food Revolution did. Let’s hope anyway. His approachable, no-nonsense style makes it easy for kids and families to engage and buy into his messages. Teaching people how to cook and consume less sugar (not less C H EC K OUT JAMI E'S NEW BOOK , LAUNC H I NG TH I S OC TOBER flavour!) is at the heart of this message, and is really very easy to swallow. personally try to eat vegetarian 2-3 times a week. It will save you a load Eating more veg, less of money and it challenges you to be meat, and a new book. more creative and is an absolute joy.” #meatlessmondays “As far as meat is concerned, Jamie Oliver is encouraging people to many parts of the world which have switch up meat for vegetarian or vegan areas of very long life expectancy options several days a week, just as he do eat lots of vegetables but they do launches a healthy cookbook, Everyday also eat meat too,” he continued. “So Superfoods (HarperCollins Canada) we shouldn’t scaremonger—if you in stores across Canada this October. can be vegetarian—do the best you “We should all be… focusing on can. If you love meat go for higher enjoying more plant-based delights. I quality and in moderation.” h

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After shaking hands with Arlene Dickinson and David Chilton, Love Child Organics closed a deal, which at that time, was the largest deal in Dragon’s Den history.

The Organic Entrepreneur

LCO is emphatic about the importance of organics, and believes that chemical fertilizers, synthetic pesticides and GMOs have no place in tiny, growing bodies.

Love Child Organics Making organic baby food with love from Whistler, BC BY K ATHA R I NE HER R I N GER

In the era of super conscious parents looking for the best organic prepared baby food options, we chat with Love Child Organics, a British Columbia based brand looking to fill the void. V I S TA M A G A Z I N E I S S U E N O . 1 0 2

“All of our purées are made in Canada, from all organic, non-GMO fruits, vegetables and superfoods.”

You may have seen this beautifully packaged brand in the baby aisle of your local grocer or drugstore, with their cheerful illustrations bursting off shelves. Leah and John Garrad-Cole, the passionate co-founders of Love Child Organics, and husband and wife team, met while working in London, England. He as an investment banker, and she as a teacher, later administrator in education, with a focus on special needs and behavioral issues. Leah understood how important a role diet played in the development of children. We sat down to chat with them, and to find out more about how this little brand ticks. What inspired you to begin an organic baby food brand? Leah: We moved back to Canada from the UK, and settled in Whistler, BC, with the birth of our daughter, Poppy. We had a little boy, Cam,

shortly afterwards. As a passionate foodie and enthusiastic home cook, who loved to prepare clean, organic meals. I was frustrated by the lack of choice in the market for pre-packaged baby food options. They either contained preservatives, or were too high in natural sugars that I didn’t feel comfortable giving them to my kids. In the UK, there were a lot of good, clean, organic options for pre-packaged baby food. This inspired us to fill a gap in the market, and bring this concept to Canada. We were both looking to re-invent our careers; so starting a business together seemed like a great thing. What were the first steps as you brought the product to market? Leah: When it came to developing the recipes for the product, the idea was to pack as many superfoods as possible into each pouch. That was all done by the two of us in our own kitchen, and it still is today. We began with only 6 flavors of purées—our superblends—which all have a base of organic quinoa and

acerola berry for fiber and vitamin C. They also include as many nutritionally dense foods as possible, like kale, blueberries and sweet potato. Before we even had the product we approached large chain grocers and drugstores to see if there was any interest in a product like this. Once we saw that there was in fact interest, we went to work on sourcing our packaging and product to create the finished product. As far as our launch strategy, the minimum orders and runs were so large that we really had to go big from the start. We didn’t have the option of starting small. We launched across Canada in early 2013. Are your products made in Canada? Leah: All of our purées are made in Canada, from all organic, nonGMO fruits, vegetables and superfoods; and most of our snacks are made in Canada. From any ingredients we have to source elsewhere (like quinoa, for example), we’re very strict about ethical sourcing.

PREV I O U S PA G E: L O VE C H IL D OR GA N ICS F OU N DE R S L E A H AN D JOHN WI TH D A U G HTER P OP P Y. FOLLOW LOV E CHI LD ORG A N I CS O N IN S TA GR A M, @ L O V ECH ILD OR G ANI C S. A L L P HO T O S © L O V E C HI L D O R G A N I C .

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We’re emphatic about the importance of organic, and passionately believe that chemical fertilizers, synthetic pesticides and GMO foods have no place in tiny, growing bodies. What about the environmental impact of your product? Leah: From the beginning we really struggled with producing using the pouches, which are non recyclable. But as we dove into the research, we

found that the lightweight pouches actually have a lower environmental impact than heavier items, such as glass. For the packaging of our snacks, we intentionally reduce the volume of paper packaging used with every product. Even though it is recyclable, we want to make as little impact as necessary to carry the product inside. How has your business changed since launching it in 2013? Leah: We’ve increased distribution across Canada; we’re in most all stores now in the country. This year, in 2015, we’ve just begun to enter the US market, which is a big step. Tell us about your experience on The Dragon’s Den? Leah: At the time, we just thought it might be good PR, so we auditioned and were called back to pitch to the dragons

25th Annual

in Toronto a few weeks later. It was an intense 45 minutes of pitching, but we shook hands with Arlene Dickinson and David Chilton, and five months later closed a deal, which at that time, was the largest deal in Dragon’s Den history. David Chilton is very engaged in the business side of things, but more importantly he has offered us huge support as a mentor. It’s been amazing. What’s your strategy around social responsibility? Leah: That’s such an important aspect. When we began to build the business, I couldn’t wrap my head around just doing this for profit. We’ve partnered with First Book Canada, and donate 1% of sales to our Spreading the Love collaboration. First Book Canada is a non-profit social enterprise that provides access to new books for children in need.

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What’s a day in the life for you? Leah: If I’m lucky, I get up before the kids to get a bit of a workout in. Having breakfast with the kids, dropping them off at school, and then into the office which is only about 5 minutes from our home, which is great.

I’ll spend some time in the office, and then some time in my home kitchen, as I work not only on the product recipes but also on a new cookbook due next year. The day continues with errands, walking the dog and getting a good healthy meal on the table for dinner. h

“Leah has the perfect blend of passion and talent. Arlene and I struck the ‘Dragons’ Den’ deal, because we felt Leah’s knowledge of the opportunities in the organic marketplace, mixed with her true desire to help babies/children eat more healthfully, made her the ideal partner. Of course, being a savvy marketer and nice person didn’t hurt either!” —Dave Chilton AKA The Wealthy Barber

F O L L O W L OVE CH IL D O R GA N ICS ON IN S TA G RAM, @ LOVEC H I LD OR G ANI C S. A L L P HO T O S © L O V E CHI L D O R G A N I C.

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Connecting with your children through

Parenting

Conscious parenting and child honouring

Is conscious parenting a roadmap for parenting in a modern world? How do we go about lovingly guiding and nurturing these little people, with the pace and demands of our lives that make the parents of yesteryears heads spin? How do we filter the noise, quite our frustrations and get back to basics of parenting?. BY RE ILLY W HI TTA KER

“Play is the way kids try the world on for size and imagine their place in it.”

Two movements have emerged in conscious parenting. The first is the principle of Child Honouring, a philosophy established by Raffi Cavoukian. While perhaps best known for entertaining children worldwide with songs such as “Baby Beluga” and “Bananaphone,” Raffi’s Child Honouring has gained support among eminent thinkers as a unique Raffi social change revolution, with the child at its heart. It is a positive vision that stresses “the primacy of early years” as key to enacting change in the world. Through his Child Honouring principles, Raffi offers insights into how to be a more conscious

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parent. Here are three:

Respectful Love In his Covenant for Child Honouring, Raffi states that “all children are created whole, endowed with innate intelligence, with dignity and wonder, worthy of respect.” By treating children as whole people, and encouraging them to know their own authentic voice, we instill in them a sense of self-worth, which is critical for human development.

Nonviolence Nonviolence is not simply the absence of aggression, but rather it

refers to living with compassion. Regarding children, it means no corporal punishment, no humiliation, and no coercion. Parents who practice compassion with their children have stronger bonds and help them to become more emotionally mature. Raffi asserts that a culture of peace begins with “a nonviolent heart, and a loving home.”

Fostering Emotional Intelligence Early life is a time for exploring emotions, learning about feelings, and how best to express them. Children who have a safe space in which to explore their

“We affirm our duty to nourish and nurture the young, to honour their caring ideals as the heart of being human. To recognize the early years as the foundation of life, and to cherish the contribution of young children to human evolution.” From Raffi's Child Honouring principles

emotions, and feel loved are most able to learn and show compassion for others. This ability known as emotional intelligence – or EQ – is more important to later success than IQ. Cooperation, play, and creativity all foster the EQ needed for a joyful life.

The second movement is the aptly named Conscious Parenting movement. At the helm is Dr. Shefali Tsabary, a clinical psychologist and acclaimed author of the New York Times bestseller, The Conscious Parent, which Oprah Winfrey hailed as “the most profound book on parenting she’s ever read”. Dr. Shefali asserts that parents often look at their children as an extension of themselves, and in doing so they unconsciously unleash their emotional baggage onto their children. Here are three principles Dr. Shefali offers in the practice (and yes, it’s a daily practice!) of being a more conscious parent:

Mutual Kinship Instead of viewing the OPPOS IT E PAGE: P H OT O © R AW PIXEL

parent-child relationship as a hierarchy in which the leader gives orders from above, Dr. Shefali suggests treating this relationship as a mutual kinship where both parties can learn from one another. As a parent, with every argument, you have an opportunity to control the situation with power and dominance, or to look within and ask, “what about me is my child triggering right now?” She proposes that rather than seeing children as our subordinates, we should view them as mutual teachers.

Presence, Not Presents Dr. Shefali claims that one of the biggest mistakes parents make is making purchases instead of celebrating experiences. In the materialistic world we live in, we are conditioned to fill the voids in our lives with things. But children do not come into the world longing for things. This is something we have created, assuming that whatever fills us up will fill our children up, too. Being present with your child is much more meaningful than presents.

Celebrate the Ordinary

T HIS PAG E: PHO T O O F R A FFI © R A FFI CAV O U K I A N

“When you

A conscious parent is not one parent, who seeks to fix their child or it’s crucial attempts to create the perfect you realize child. While it is wonderful to you aren’t celebrate big achievements in raising a our children’s lives, by only “mini me,” celebrating the times when our children are held up on but a spirit a pedestal, we are glossing throbbing over the ordinary. And it is with in these little moments that its own we can often make the most signature.” meaningful connections. Despite being two distinct movements, the Child Honouring and Conscious “The issue Parenting philosophies hold is that we many similarities. Aside from have to both having been praised by the start where Dalai Lama, both are grounded the child in the idea that being present is key to forming stronger relation- is, not with ships with our children. And this where we emotional awareness will set our believe the children up for enacting change child ought not only within their families, to be.” but also in the world. Becoming a more conscious parent will not Dr. Shefali Tsabary be immediate. It is not “some perfect destination where you get an award [like], ‘you are now a Conscious Parent,’” Dr. Shefali says. “It is a constant state of evolution.” h P HO T O O F D R . S HE FA L I © S HE FA L I T S A BA RY

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Profiles

Organic Yummy Mummies

With the pace of motherhood today, the truth is, we’re all just trying to keep up, squeeze in a shower, throw together a smoothie and make it through to the end of the day with our nerves in tact. We asked these organic yummy mummies how they do it.

Marise May Co-founder, Director of operations, Sahana Ayurvedic Products, Inc. arayuma.com What’s your prescription to keep your “supermom” powers in check? Stay grounded, centered and in control of oneself at all times. We can only control ourselves and lead others by example, no matter what we may choose to believe. That's the secret to real control, building on trust rather than insecurity and fear.

Karlene Karst Registered Dietitian, Author, founder and formulator of Sea-licious sea-licious.com

Best pregnancy or parenting book? Does a blog count? nurshable.com

What’s your prescription to keep your “supermom” powers in check? I try to exercise 3 times per week, drink a daily green smoothie, and take probiotics, vitamin D, Curamin, and Sea-licious omega-3 daily.

Favourite ritual with your little one? Reading and lullabies at bedtime.

Best pregnancy or parenting book? I’ve been really enjoying James Banks’ Prayers for your Children—90 days of heartfelt prayers for children of any age.

How do you relax and unwind? Relax? What does that mean? Haha. Seriously though, reading, stretching, working out and spending time in nature are some of the ways I relax—when time permits.

Favourite ritual with your little one? Bath and bed time. My focus is entirely on the kids as we wash, giggle, read and cuddle.

Michelle Book

Best organic snack for the little one on-the-go? Organic roasted seaweed snacks.

Holistic Nutritionist, Director of Communications, Canadian Health Food Association chfa.ca

Best organic snack for the little one on-the-go? I love homemade energy balls filled with almond butter, honey, coconut flakes, hemp and flax seeds, and chocolate chips. Mamma Chia squeezable pouches are also a quick, and nutritious way to keep the kids hydrated.

What’s your prescription to keep your “supermom” powers in check? Balance and boundaries. Six to eight p.m. every day is family time; no phone, no computer.

How do you relax and unwind? A warm bath with Epsom Salt, lavender bath bubbles, and essential oils diffusing beside the tub helps me decompress and disconnect from the stress of the day. V I S TA M A G A Z I N E I S S U E N O . 1 0 2

Best pregnancy or parenting book? Sprout Right by Lianne Phillipson-Webb. I love it because it clearly covers everything from you baby’s nutrition, to

what a breastfeeding mom should be eating, and everything you need to know about starting your baby on solids. It’s truly been my bible. Favourite ritual with your little one? Running. My son is often up early, so I love putting him in the stroller and going for a long run as the sun is coming up. Best organic snack for the little one on-the-go? I make my own organic baby food and freeze it in ice cube trays. Before heading out I grab a few cubes and put them in a Mason jar. Usually by the time he is ready to eat, the cubes are melted. How do you relax and unwind? Going for a walk or run with my baby. Fresh air can make anything better.

Desiree Nielsen

A week of happy. A lifetime of health.

Registered Dietitian, Author, Spokesperson for Bio-K+ and Nature’s Path Foods. desireerd.com What’s your prescription to keep your “supermom” powers in check? Making time to exercise a couple of times a week, eating a nutrient-dense, plant-centred diet, and making sleep a priority! Best pregnancy or parenting book? I loved From the Hips by Rebecca Odes and Ceridwen Morris. It was such a refreshing and honest look at pregnancy. Favourite ritual with your little one? There is no sweeter time than morning cuddles. When my son sneaks into our room for a few minutes of hugs and kisses, it’s a daily reminder of how lucky we are. Best organic snack for the little one on-the-go? Fresh fruit, nuts, or some kind of whole foods bar. My son and I both really love the new Nature’s Path Qi’a bars. How do you relax and unwind? A nice hot bath or a heart-pumping workout, like Tracy Anderson’s. I discovered her workouts after my first pregnancy and I’ve been hooked ever since! Sometimes though, Netflix and the couch is how I like to end a long day! h

NOVEMBER 2 to 8, 2015 Celebrating the happiness and wellbeing natural health products bring to millions of Canadians.

#NHPWeek Presented by the Canadian Health Food Association.

Find out more at chfa.ca.

Essential omega-3s for growing brains

Karlene Karst

Karlene Karst, R.D. is an author, mom to 3 young kids, and founder of Sea-licious™

There are numerous important determinants of health during childhood, most notably omega-3 nutrition. Nutrition plays an important role from the moment of conception throughout the rest of life, with the majority of nutrient demands occurring during the first five years.

omega3 oils. She

Omega-3 fatty acids are critical for a child’s brain function, overall growth and development. "mompreneur" who Yet a deficiency of omega-3 fats is the number appears on television one nutritional deficiency in kids today. is a passionate,

and enthusiastic

and radio shows across North America

Omega-3 Fats

Omega-3 fats are polyunsaturated fatty acids healthy family living commonly referred to as essential fats because through nutrition they are required nutrients for the development and lifestyle. of a healthy body most notably the heart, joints, brain, nervous system, and retina of the eye. The two most important omega-3 fats for brain “Omega-3s and nervous system development are eicosahave been pentaenoic acid (EPA) and docosahexaenoic acid or (DHA). The body can't manufacture its found to own omega-3 fatty acids, so they must come improve from the diet. The problem with our diet is that focus, it is relatively deficient in omega-3s, therefore learning, leaving the majority of people from children to adults deficient in this most important fat. on the importance of

given omega-3 fortified formula showed improvements in hand-eye coordination, attention span, social skills, and intelligence test scores. Studies have shown that children born to mothers who took supplements of omega-3s (EPA and DHA) during pregnancy and during the first months of breastfeeding scored higher on cognitive tests at 4 years of age compared to children whose mothers did not take supplements of EPA and DHA. Behavior and Learning: Omega-3s have been found to improve focus, learning, concentration and behavior in school-aged children. Most recently, a study at Oxford University looking at 500 school-aged children found that the level of omega-3s in the blood significantly predicted a child’s behavior and ability to learn. Higher blood levels of omega-3 and DHA were associated with better reading and memory as with fewer behavior issues as rated by parents and teachers. Blood samples were taken from 493 students age seven to nine. Upon analysis of the blood, just under 2% of the children’s total blood fatty acids were omega-3 (DHA) and 0.5%

concentration and For school aged-children, omega-3s behavior in are important for the following: Cognitive development: Infants who were school-aged children.” 1. O ME GA - 3 E PA A N D DH A A R E F OU ND I N COLD WATER FI SH LI K E MA CK EREL.. P HO T O © R I CH C A R E Y

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“A recent study at Oxford University looking at 500 school-aged children found that higher blood levels of omega-3 and DHA were associated with better reading and memory.” were EPA for a total of 2.45% for these critical long-chain omega-3s. This is below the minimum 4% recommended by leading scientists with 8-12% regarded as optimal. Dr. Alex Richardson, one of the co-authors of the study says this gives serious cause for concern due to the findings that lower blood DHA was linked with poorer behavior and learning. The parents of these children studied indicated a low dietary consumption of omega-3, and few took supplements.

• Greater ability to focus and concentrate • Healthier sleep patterns • Improved motor abilities • More sociable, and less irritable, aggressive and hyperactive • Stronger immune system • Reduced risk of asthma and allergies • Less anxiety • Decreased risk of ADHD, dyslexia, dyspraxia • Greater motor skills

Sleep: Increasing a child’s intake of omega-3s may improve their sleep. One study looked at 43 children rated as poor sleepers (by their parents). The children were given omega-3 supplements and after a 16 week period were found to enjoy 58 more minutes of sleep each night as well as 5-7 fewer awakenings per night. Higher blood levels of the long-chain omega-3 DHA were linked to improved sleep, including "less bedtime resistance, parasomnias and total sleep disturbance." Professor Paul Montgomery of Oxford University stated that "lower ratios of DHA have been linked with lower levels of melatonin and that sleep problems are greater in children with lower levels of DHA in their blood."

The biggest question for many parents is—how do I get my child to consume more omega-3s? Since omega-3 EPA and DHA are only found in coldwater fish such as salmon, halibut, mackerel, sardines and tuna, try to incorporate a serving of fish at least two times per week. Other omega-3 sources (although less superior to fish) include a variety of nuts and seeds; almonds, flax, hemp and chia seeds, avocados, and green leafy vegetables. Supplementing with a clean omega-3 fish oil certified by IFOS (3rd party quality organization is usually indicated by a seal of approval on the label) helps to ensure your child is receiving a minimum of 400 mg of combined EPA and DHA per day necessary. Liquid fish oil supplements or capsules that can be bitten open are preferred over pills as they are a more absorbable, concentrated and efficient source of omega-3 with better delivery to the gastrointestinal tract. h

Summary of omega-3 benefits for children’s health • Visual acuity • Central nervous system functioning • Improved IQ

Omega-3 and Diet

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

Caroline Farquhar

Knowledge is the key to better health. For years, Caroline Farquhar, RHN, has spread this message across Canada. Specializing in digestive care and cleansing, Caroline has been lecturing and educating the public on how to achieve better health through numerous seminars and radio appearances across the country. Caroline has

Probiotics for little ones

The only thing parents dread more than packing lunches to take to school are all of the germs children bring home from school. Healthy food, adequate rest and washing hands can all help but there may be a secret weapon that you are overlooking; probiotics.

Unless you live under a rock, you have likely heard of probiotics, but did you know that inside each of us are about 100 trillion bacteria? This is 10 times the number of cells in our body. Not all of these are the good probiotic bacteria. Pathogenic organisms are always present to some extent in the GI Tract but are normally outnumbered and neutralized by the beneficial bacteria. Factors that can upset this balance of good to bad bacteria include the use of antibiotics, poor diet, certain medications, stress, illness and much more. Thankfully they can also be brought back into balance through the introduction of a probiotic supplement. Yogurt is not enough. Probiotics are able to effectively rebalance the intestinal tract, reduce inflammation in the body, decrease allergies and even boost mood.

numbers of bifidobacteria and bacteroides, as well as more C. difficile (a pathogenic bacterium) than vaginally born infants. Research has also shown that breastfed infants initially establish a different bacterial composition than formula fed infants. The reasoning behind this is the probiotic Oligosaccharide found in breast milk feeds healthy intestinal bacteria. By providing gut bacteria with the food they require, they are able to colonize. Exclusively formula fed infants have a different gut composition compared with breastfed infants including lower counts of the very important bifidobacteria and much higher counts of pathogenic bacteria. Children born via C-section and those who have not been breast fed are not the only children who may suffer from an imbalance of gut bacteria.

For children, probiotics may be even more vital than for adults, as they tend to have less than favourable hygiene and dietary habits, so supporting their immune systems and digestive tracts is important.

Many children have been exposed to repeat rounds of antibiotics for issues like ear infection. Broad spectrum antibiotics not only kill the bad bacteria, but also the good bacteria in the digestive tract. It is vitally important to replenish the bacteria balance with probiotics after antibiotic use.

written and published articles for magazines and websites, has created educational programs and teaches at The Canadian School of Natural Nutrition. In addition

What most of us don’t realize is that a child’s bacterial balance is established at Caroline also holds a birth. The bacterium that is established University Degree from inside the intestinal tract within the first Carleton University. two years of life is what will be carried into adulthood. As individual as your fingerprint, a person’s microbial makeup may dictate the difference between someone who has strong intestinal health and someone who does not. It is during a vaginal delivery that the baby is introduced to numerous strains of bacteria. By the end of their first year, vaginally born infants have over 1000 completely colonized intestinal bacteria species. Research has shown that babies born via C-section have lower to being a Registered

Holistic Nutritionist,

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If your child suffers from allergies and food sensitivities, constipation, gas, diarrhea, upset stomach, skin issues such as eczema, thrush, recurring infections or parasites, a daily probiotic would be advisable. In fact, any child would benefit from a daily probiotic to support their overall health. Children don’t need a large amount of probiotic bacteria, the key is consistency. Start young and try to give it to them daily just as you would a multivitamin. The simple addition of a probiotic is one way to ensure a healthy gut and a healthy child. h

Nikkei Canada x

The careful art of Japanese red reishi cultivation Eri Mayuzumi is the 4th generation mushroom agriculturalist for her familyowned Nikkei Co. Farm in Japan and producer of the Mikei® Red Reishi Essence supplement. Growing up in a family with deep roots in the art of mushroom cultivation, Eri has always known the amazing benefits of mushrooms. Now as a new mom, she is once again humbled by the power of medicinal mushrooms, in particular, Japanese red reishi, to help her juggle between work and motherhood.

Q: TELL US ABOUT NIKKEI CO. My great-grandfather was always a mushroom enthusiast, and his passion for growing Japanese mushrooms was passed down to his grandsons, including my father, Fumimaru Mayuzumi. My father wanted to go beyond edible mushrooms and became interested in medicinal herbs. In 1976, he started his own company and farm to devote to the cultivation of red reishi, an herbal mushroom that has been used in traditional medicine for thousands of years. WHY RED REISHI? In the realm of medicinal herbs, red reishi was known as the “mushroom of immortality” and long revered for its many health benefits and lack of side

effects. Red reishi is difficult to find in the wild and the quality is also inconsistent. My father pioneered a cultivation method to grow high quality red reishi in a natural environment, a feat that was deemed impossible before his discovery.

WHAT MAKES YOUR RED REISHI PRODUCT SPECIAL? All of our red reishi are grown organically in greenhouses. Each reishi is cared for by hand and is only harvested when the mushroom reaches peak maturity. Reishi is not an edible mushroom as it is covered by a hard, indigestible shell. Not to mention, it is also very bitter. It has been prepared through an extraction process which involves boiling the herb in hot water until we're left with a pure reishi essence that can be encapsulated. HOW DO YOU BALANCE THE STRESS OF WORKING WHILE ALSO BEING A FULL-TIME MOM? Since taking on more responsibilities

P HO T O © Q UAN Z HENG

with our family business and becoming a new mom, I have been super busy. I need to be mindful of my health because untreated chronic stress is a precursor to many illnesses, such as cardiovascular disease. It’s important to have a balanced approach in life and that usually means good time management. But my real secret is one capsule of Mikei a day. Now that I've entered motherhood, I am once again in awe of the therapeutic powers of red reishi to bolster my ability to cope with stress and for the added energy and immune support.

WHAT IS YOUR VISION FOR NIKKEI CO.? After meeting people all over the world who have benefited from taking Mikei, I am even more determined to continue our family's mission to produce a high quality, safe, and effective mushroom supplement. h

FOR MO R E I N F O R M ATI O N , VIS IT M I K E I . C A.

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

How to quit sugar in four weeks… no deprivation required! Desiree Nielsen desireerd.com @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.

The war on sugar shows no signs of abating: films such as Fed Up and That Sugar Film expose the harmful impact of our sugar soaked society. And for once, the science is in agreement with popular opinion: our love affair with sweets is causing rampant inflammation, increasing obesity and diabetes rates, and even messing with our intestinal flora. But before you take up arms, it’s important to know your true foe. There is a big difference in the impact of ‘sugar’ and ‘free sugars’ on our health. We find ‘sugar’ in foods with carbohydrates: grains, legumes, dairy, fruit and vegetables. In whole food form, they offer a nutrientdense, biological concentration of sugar that our body is well equipped to process. Free sugars are something else entirely. These are sugars that are concentrated, by nature or human hand. Refined sugar falls into this category…but so does fruit juice, honey and coconut sugar. We expect the soda guzzler or fast food junkie to be overdoing it…but how many date-filled energy truffles or coldpressed fruit juices did you eat today? In order to understand how sugar might be affecting you, you’ll need to remove it entirely. Give me four weeks and I can get you (painlessly!) off the sweet stuff.

Week one: get sugar smart Scan the ingredients list of every food package you have—look for these words: • Any item ending in – syrup, - ose, - sugar, - ol • Molasses, Agave, Honey • Evaporated cane juice/crystals • Fruit juice concentrate Buy alternatives that contain no sweeteners within the ingredients. Look only on the ingredients panel, not misleading “no added sugar” claims or the nutrition facts panel, V I S TA M A G A Z I N E I S S U E N O . 1 0 2

which may show naturally occurring sugars. If you are addicted to sweetened juice, coffee or sodas, this is the week to give yourself a step down. Order all coffee drinks half sweet and swap sodas for club soda with 1/4 cup 100% fruit juice. In addition, eliminate the non-sweet blood sugar “spikers” that might be leading to cravings: refined grain flours. Replace with lower glycemic choices such as whole intact grains (millet, barley, etc) and sprouted grain breads, tortillas or 100% whole grain pasta (cook al dente for low glycemic impact).

Week two: make whole food swaps While some sugar rehab schemes will ask you to go cold turkey, I promised no deprivation. So this week, it’s all about getting your sweet fix from nature. And no, maple syrup doesn’t count. It’s also time to totally give up juice and sweet drinks. When a simple fix is needed, grab a piece of fresh fruit (no dried fruit…too concentrated!). Bonus points if you eat fruit with a few raw nuts (see week three) but at this point don’t worry too much. If the sugar fix gets intense, find whole food recipes that truly satisfy your craving, like banana ice cream or frozen grapes. I am going to take a hard line against no calorie sweeteners here too. That’s right: no Stevia, no Xylitol. Why? Because the key to successfully quitting sugar is ditching your sweet tooth. The more you indulge your love of sweets, the more you will have to constantly fight cravings. The goal is to not to crave the stuff at all.

Manage Stress Naturally

Week three: stabilize blood sugars with protein Consuming too many added sugars or refined grains launches you into a vicious cycle of blood sugar spikes, crashes and cravings. This week, I want you to focus on protein, because I find it is the most powerful stabilizer of blood sugars and appetite for my clients. Your goal is to eat 20 (women) to 30 (men) grams of protein at every meal.

TIME RELEASE MA TIME RELEASE MADE NATURALLY

Repeat after me: a smoothie is not a meal until you’ve added protein! Great options for protein include: • hemp seeds (1/4 cup) • organic tofu or tempeh (1/4 package) • organic edamame (1 cup) • lean poultry or seafood (4-6 oz) • plain Greek yogurt (3/4 cup) • cottage cheese (1/2 – 3/4 cup) • beans (1 cup)

Week four: go green

I find that greens are very helpful for eliminating sugar Relief from: cravings for my clients as they help reset taste buds Stress • Anxiety with their slight bitterness. Eat some kind of green Insomnia • Interrupted Sleep vegetable daily and get creative…it’s not all about kale! VItAlIty blends three gentle herbs Try watercress, chard, broccoli, dandelion, carrot VITALITY’s Time is specially to help you Release feel like you again. designed wit tops, beet greens, collards, parsley, and cilantro. VITALITY’s Time Release is specially designed with plant fibres to slowly release nutrients: A few ideas on how to do it: Convenient, one a daytotablets Ge Cramp release one a day Gentle bark on stomach; are absorbed over 2-3 hours • BumpConvenient, up greens (and lower sweettablets fruits) in smoothies No waxes,muscle enterictension coating or hard pressing Hi and oreggs hard pressing High potency to support energy, immunity and m • Start No yourwaxes, day withenteric sautéedcoating greens and cramping. Customers will feel the diffe • Puree garden-fresh greens into a pesto for sandwiches Customers will feel the difference and repurchase. Valerian and and pasta Passionflower Made BC, VITALITY isretailers. family run and sold • Prep huge salads for lunch…and forget the protein Made in don’t BC, VITALITY is family run and sold at over in 200 independent

Customers want convenient, effective pr

Customers want convenient, effective products: VITALITY will work f

to calm your mind and nerves.

For a free sample and a personal introduction to VI For a free sample and a personal introduction to VITALITY, call 1-888-855-7776 www.vitality.

If sugar’s siren call has taken over your life, you may find amazing things happen when you give it up: improved mood, glowing skin and smooth digestion. Removing the sugar crutch may also place a spotlight on energy zappers in your life: lack of sleep, stress, too many cocktails or poor dietary choices. Enjoy the opportunity to notice and address these factors. Take time to go for a run or take a yoga class. Make bedtime a priority and stay hydrated to keep that energy glowing all day long! h

For a sample or local retailer: 1-888-855-7776 vitality.ca

It’s inside.

Good things for babies, kids,

and busy moms (& dads)

Reviews

When we find great products (even if they're not new) we love to share. Here's a round up of a few of our favorite things for babes, kiddos and those who are trying to keep up with them!

2) Sea-licious for kids

1) NEW! Weleda Baby Derma

Made with organic white mallow and coconut oil to soothe irritation and strengthen baby’s natural protective barrier. Fragrance-free and dermatologically proven for highly-sensitive babes in mind, as well as eczema and diaper rash. And moms, it’s great for cuticles too! >> weleda.com

Founder Karlene Karst created this formula under the direction of two ‘tastetesters’, Luca and Matteo, her young sons. When the boys said “yummy” and “more,” Karlene knew her formula would make it easy for moms everywhere to ensure their children received the benefits of Omega-3. Contains EPA and DHA (1,500 mg) plus Vitamin D (400 IU). >> sea-licous.ca

3) Oceans Pure 4) Pranin by Renewal complete Wellness A to Z Feeling sluggish? Oceans Pure® contains over 70 natural occurring minerals, trace elements, amino acids and vitamins in levels 10 to 20 times higher than land vegetables. Great for rebalancing weight, energy, sleep and mood. The minerals also help to sharpen cognitive function. >> renewalwellness.com

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Formulated by Naturopath, Dr. David Wong, Pranin Organic PureFood™ is 100% organic, and made entirely from food. It’s the perfect addition to your morning smoothie, to make sure your nutritional bases are covered, especially if you tend to skip meals, or need extra energy while chasing your little ones around. >> pranin.com

5) Neal’s Yard Mothers balm + massage oil One of our favorite UK brands. The fragrance-free Mothers balm is a moisturizing blend, rich in essential fatty acids, to help maintain the skin's elasticity, prevent stretch marks and soothe the discomfort that can accompany expanding skin. The massage oil is especially nourishing for new mothers and all mothers-to-be, and infused with uplifting essential oils. >> nealsyardremedies.ca

6) Renew Life Ultimate Flora kids probiotic

It delivers 10 billion beneficial bacteria from 9 specially selected strains in each kid-friendly chewable tablet. It’s a perfect everyday support for your child’s immune and digestive systems. There’s also a baby version too, which is a great booster to mother’s milk or formula. >> renewlife.ca

7) Vitality Time Release B Complete + C Tired moms (and dads) get a boost. Specially designed to enhance energy production, boost immune health and support you during times of stress. Combines a B60 Complex with 600mg of Vitamin C which slowly releases nutrients to effectively support your body and mind. Vegan, gluten free, made in BC. >> vitality.ca h

CHFA x

Mind the gap: Where do our diets fall short? Every year the Canadian Health Food Association (CHFA) hosts Natural Health Products (NHP) Week. It is a celebration of the happiness and wellbeing that NHP brings to millions of Canadians. This NHP week, CHFA’s Holistic Nutritionist, Michelle W. Book has identified three key supplements to help busy women across the country ensure their diets do not fall short on essential nutrients.

1: Omega-3 fats

Omega-3s are a family of fatty acids that are essential for the proper functioning of many of the body’s cells, particularly in the brain, nerves and retina. Because the body cannot make omega-3s efficiently, we need them in our diet or from supplements. While many Canadians get their recommended amount of omega-3s from plant sources like flaxseed, olive oil or chia seed, the real superstars are the long-chain omegas (EPA and DHA) found in oily fish like salmon, tuna or mackerel. Unfortunately, some of these fish can have high mercury levels, which can be dangerous, V I S TA M A G A Z I N E I S S U E N O . 1 0 2

CHFA’s Holistic Nutritionist Michelle W. Book shares supplement secrets for women Life is busy and eating a well-balanced diet is sometimes a challenge. The bottom line is many Canadians aren’t getting enough essential vitamins and nutrients through their diets alone. particularly for pregnant or breastfeeding women. Fortunately, EPA and DHA omega-3s can be found in many prenatal multivitamins at your local CHFA health food store. Most fish oil capsules or supplements are purified to remove any contaminants that may be harmful to your baby.

2: Probiotics

Probiotics are microorganisms (mostly bacteria) that are good for our health and digestion. Some experts suggest we have a “good bacteria deficiency” that has been linked to a range of conditions including depression, allergies, diabetes, celiac disease and colorectal cancer. Regular consumption of probiotics, found at your local CHFA health food store, has been shown to help treat and prevent gastrointestinal issues, including persistent diarrhea, IBS, IBD, and may help prevent allergies and reduce the severity of atopic dermatitis in children.

3: Vitamin D

Vitamin D is produced in our skin in

response to direct sunlight exposure. In the winter months, Canadians need a vitamin D supplement because there is zero production in the skin. Vitamin D boasts many benefits and has been linked to reductions in some types of cancer, improvements to the immune system and better mental health. This sunshine vitamin is especially important for expecting mothers, as vitamin D deficiency has been linked to infertility, preeclampsia, gestational diabetes, an increased rate of C-section deliveries and bacterial vaginosis. As always, we encourage you to speak with your health care practitioner to see how these supplements will work best for you. This NHP week, we invite all women to ‘mind the gap’ and explore new ways to ensure their bodies have what they need to perform to the fullest. Please visit chfa.ca to locate your closest CHFA health food store and to find out how you can get involved in the NHP Week celebrations. h FOR MORE I N FORMATI ON , V I SI T C HFA.C A.

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

Kids at the gym— when’s the right time to introduce them? 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

The health of our children is a direct reflection of our society, culture, education, our own efforts and their lifestyle, not genetics as many people claim. Epigenetics is the study of variation and change caused by external factors that switch genes on and off. In other words, we now know that environment and lifestyle determine the outcome of our health, body composition and performance more than any other factor(s), including the genes themselves. Genes are the hardware; environment and lifestyle are the software. It is what we download into the brain (or don’t) that ultimately determines success or failure. Without clean wholesome food and optimum amounts of essential micronutrients, young people become apathetic and lose enthusiasm. Toxic nutrition poisons children mentally and physically. Supplements of particular importance for children include the EFAs, essential vitamins and minerals, protein shakes and probiotics; to name a few. Encourage children to go outside as much as possible. Try “free range parenting”. Up to age 3 or 4, the best activity is natural movement achieved

through running, chasing, digging, climbing and playing at the park. Teach your child how to ride a bicycle. Introduce them to ice skating. Buy them a set of in-line skates or a foot scooter and if only for survival’s sake, teach them how to swim. Dance lessons and gymnastics develop excellent coordination and emphasize stretching. Martial Arts have fine programs for children. As your son or daughter grows up and becomes stronger, expose them to a wide variety of sports. Not all kids get into organized sports, but all kids should move and eventually learn not only how to exercise correctly, but also why. The best age to begin weight training is 5-7 years old, depending on the maturity, development and enthusiasm of the young person. That is straight from the American College of Sports Medicine, provided the kids receive supervision and don’t train too long or too hard. Dr. Avery Faigenbaum PhD University of Massachusetts, Boston, says research on 7-12 year olds indicates that preadolescents can increase their strength by 40% through performing an 8-12 week program of strength training. Such activity is of particular importance to females, who in later life are at greater risk of developing osteoporosis.

1. W E IGH T

2. K I D ' S

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.

T R A IN IN G.

V I S TA M A G A Z I N E I S S U E N O . 1 0 2

JU D O CLASS.

The American College of Sports Medicine recommends that children who lift weights should be mindful of the following: 1. Get instruction and supervision from a qualified teacher 2. Always warm up and cool down 3. Get a medical exam first if there are known or suspected health problems 4. Do 1-3 sets of 6-15 reps, two to three times weekly on non-consecutive days 5. Avoid maximal lifting 6. Emphasize proper technique and safety, not weight Before a teenager reaches adult maturity, there are two primary concerns with weight training. First, the bones of a young person are 2-5 times less dense than the bones of an adult, so heavy weight should be avoided. Think of weights as light, medium and heavy. “Heavy” generally describes an amount of weight that can’t be lifted more than six times (reps) in one set. Second, teenagers lack specialized anaerobic enzymes needed for muscle recovery after intense, hard workouts. Therefore, young people should train with less intensity and not push to “all out” maximum failure. Contrary to conventional belief, weightlifting will not stunt a child’s growth, but rather, with proper instruction and education, support underlying organ and skeletal development, improve body function and strengthen heart and muscular health. Weight training will also help kids to excel in sports at school, which is why I started weight training at age 12 and never looked back. That was 45 years ago and I’m still training routinely and injury free. Compared to many sports, such as hockey, football, lacrosse and soccer, resistance training at home or in the gym is statistically much safer provided it is performed correctly. Overcoming training obstacles in the gym requires discipline, teaches patience and builds self-confidence, character traits young people need to develop. Every obstacle overcome in the gym can be transferred to real life situations. Our thoughts must be directed towards a constructive and worthwhile end. As parents, we are responsible for the welfare of our children until they are ready to leave the nest and fend for themselves. We must therefore guide them with the utmost of care and understanding. Their lives, at least to some degree, are a testimony to our commitment as role models. If a child grows up in an active, health-conscious environment guided by positive emotion, reason and foresight, it’s likely they’ll continue in that same vein.h

It’s natural health like you’ve never heard it before

Join us in September-October: Fall begins with a Special Report on Integrative Cancer Care Treatment. Host Steve Herringer speaks with Dr. Janice Wright, MD, Clinical Director of Inspire Health, specialist in supportive cancer care treatment. Also joining us is Dr. Adam McLeod, ND, of Vancouver’s Yaletown Integrative Cancer Care Clinic, with his new book “Integrative Cancer Care, the Power of Being Informed”. October brings another Special Report on GMOs with Percy Schmeiser, Saskatchewan farmer and activist, as he shares his incredible story. This same show will include an interview with Rachel Parent, of Kids Right to Know, on the need for mandatory labeling of GMOs. All this and more coming this fall, because there is no show like The Natural Health Show.

With host:

Steve Herringer Listen every weekend: Toronto’s AM740, Saturday at 11AM (ET) Vancouver’s AM980, Sunday at 5PM (PT) Download your favourite shows and listen while travelling:

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Energy crisis— finding a nutritional solution

Busy lives, busy schedules, lack of sleep and stress, coupled with intermittent days of questionable nutritional choices, (not to mention the lack of water consumed during the day), bring many of us to a standstill due to lack of energy. There are numerous reasons for the “fatigue factor”. It can be as simple as the above mentioned considerations, or as complicated as adrenal fatigue, poor thyroid function or perhaps even more serious medical conditions. Once any severe medical issues have been ruled out, short term solutions are abundant in the form of energy drinks. They can be found in every corner store and supermarket shelf in Canada; however, effective nutritional solutions appear to be a scarce commodity. According to beveragedaily.com, an online news service covering the food and beverage industry, in 2014, global energy drinks sales exceeded 44 billion dollars. That same year, the World Health Organization (WHO) stated that the consumption of energy drinks has become a global health concern. Considering the age demographics and the ingredient list in your typical energy drink, this concern is understandable. Statistics indicate 30% of adults over 18 years, 68% of adolescence and an astounding 18% of children under 10 years of age; consume energy drinks on a regular basis. When contemplating the effects of energy drinks and children, something to consider is an article published by Medical News Today. In 2013, they reported on a study that suggested sports drinks and energy drinks may lead to unhealthy behaviours in V I S TA M A G A Z I N E I S S U E N O . 1 0 2

adolescents. The researchers note that consumption of energy drinks among adolescents is associated with other potentially negative health and behavioural outcomes such as sensation seeking, binge drinking, the use of tobacco and other harmful substances, and is associated with a greater risk for depression and injuries that require medical treatment. Energy; what exactly do we mean? It simply boils down to chemistry. We consume macronutrients in the form of carbohydrates, fats and proteins along with many other micronutrients designed to maintain billions of bodily functions that literally keep us alive. One of the most complicated activities is, energy production! In every cell are tiny organelles called mitochondria where our energy source, ATP, is created. ATP requires specific nutrients and funny enough, it does not include high fructose corn syrup, aspartame, caffeine, food colouring and preservatives. In fact, consistent consumption of theses anti-nutrients may have a negative effect on energy (ATP) production. The good news! There are effective and healthy choices available. Frequenting your local health food store will certainly give you better options than what we are seeing in mainstream markets. Energy formulas can be found in liquids, powders that

you can add to water or sublingual tablets that can simply be placed under your tongue when looking for that quick boost of energy. They contain nutrients that support energy production and blood sugar regulation and they do not contain caffeine, sugar, aspartame or preservatives. Look for formulas that contain many of the key nutrients directly associated with energy production: • B12 – activates enzymes used in ATP production, and is a cofactor in hemoglobin production (iron) • B1, B2, B3, B5, B6 – work directly and/or indirectly with other nutrients that support energy production • Folate or Folic Acid – supports B12 metabolism and red blood cell formation • Chromium Picolinate– aids in macro-nutrient utilization, influencing blood sugar regulation and energy production Good nutrition, frequent water consumption and a good night’s sleep, coupled with moderate exercise are the unequivocal solutions to low energy issues. Evidence based nutritional solutions are just around the corner at your local health food store. You will find them in easy to use formats that you can carry in your wallet or your purse. Energy at your fingertips without the caffeine. h

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Eating with the seasons

Zero-waste school lunches Garlicky green dip T H IS PA G E

Kale quinoa bites PAG E 46

Black bean brownies PAG E 47

BES T R ES O U R C ES F OR Z E R O - WA S T E L U N CH E S : B ENTOLOG Y. COM, PL AN E T B O X . C O M, L I F E FAC T O RY. CO M, D RI N KI N T H E BO X . CO M

Garlicky green dip Adapted by Katharine Herringer

• 3½ tbsp freshly squeezed lemon juice

IN G RE D I E NTS H UM M U S :

G R EEN I N G R E DIE NT:

• 2 x 400g cans of chickpeas (reserve the liquid) • 4 tsp tahini • 2 garlic cloves, crushed • 1 tsp crushed sea salt • 6 tbsp extra virgin olive oil

• 2 tbsp of spirulina or a mixed organic green superfood powder P R EPA R AT I ON:

Rinse the chickpeas in cold water and tip into the food

processor. Add the tahini, crushed garlic, salt, lemon juice and seven tablespoons of the reserved liquid from the cans. Turn on the food processor and slowly pour in the oil while it runs. 2. Mix the hummus with the spirulina or green powder.

PH O T O © K AT H A R I N E H E R R I N GE R . PH O T O A SSI STA N T: SA B I N E E DR I SSI -B R EDENBR O C K . V I S TA M A G A Z I N E I S S U E N O . 1 0 2

Squash It sandwhich By Jamie Oliver

• 2 tbsp quality cottage cheese or feta • 2 tbsp hummus (see page 44)

INGREDI E NT S :

P REPA RAT IO N :

• • • • • • • • •

4 seeded wholegrain rolls 4 radishes 5 cm piece of cucumber 1 carrot ½ red pepper ½ apple (core removed) 1 tbsp balsamic vinegar 1 tbsp extra virgin olive oil 4 sprigs of fresh soft herbs, such as dill, flat-leaf parsley, coriander or basil • ½ punnet water cress • 1 tbsp sunflower seeds • ½ avocado, pitted and chopped into blocks

Chop the radishes in half lengthwise and then slice each half into 3 pieces, place in a bowl. 2. Peel the cucumber; slice it in half and scoop out the seeds. Cut the half of the cucumber into 3 strips and in blocks. 3. Peel the carrot and chop into similar size blocks as the cucumber. 4. Wash and cut the peppers in half, remove the seeds and the white bit and chop into pieces. 5. Remove the core of the apple and cut the quarters into smaller blocks.

Place all these ingredients onto a clean tea towel, fold the towel close and smash the veggies with a rolling pin a few times to release the maximum flavours. (And remember: smash it! don’t stroke it!) 7. Unfold the tea towel and put the veggies back into the bowl. 8. Add the cottage cheese or feta, the avocado, sunflower seeds, olive oil and balsamic vinegar and the herbs and watercress. Coat all the ingredients with this simple but lovely dressing. 9. Slice your whole-wheat rolls in half, spread the top and bottom with hummus and add a handful (or two) with the crunchy smashed salad. 6.

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

Kale quinoa bites Adapted from Heidi Swanson, 101cookbooks.com INGREDIENTS:

• unsalted butter • 2 ½ cups cooked quinoa, at room temperature • 4 large eggs, beaten • scant ½ teaspoon fine grain sea salt • ½ small onion, finely chopped (or leeks or shallot) • ½ cup crumbled feta • 1 clove garlic, minced • 1 cup very finely chopped kale

• • • •

½ cup shelled edamame 3 tbsp of chia seeds 1 tbsp of extra virgin olive oil to serve: avocado, chives.

PREPARATION:

Preheat oven to 375°F, with a rack in the top third. 2. Butter mini-muffin tins generously, and line with a strip of parchment paper in each indent, this makes popping the bites out of the pan after either baking or freezing simple. 3. Combine the quinoa, eggs, and salt in a medium bowl. Stir in 1.

the onion, feta, garlic, kale, and edamame. Stir in the chia seeds and let sit for a few minutes to absorb the moisture. Fill the prepared muffin tins with the quinoa mixture, pressing the mixture down. Bake for 2530 mins or until baked through and deeply golden crusted. 4. Remove the quinoa bites from the pans after a few minutes. Enjoy either hot, or at room temperature spread with salted avocado and lots of chopped chives.

PH O T O © K AT H A R I N E H E R R I N GE R . PH O T O A SSI STA N T: SA B I N E E DR I SSI -B R EDENBR O C K . V I S TA M A G A Z I N E I S S U E N O . 1 0 2

Black bean brownies Adapted from Heidi Swanson, 101cookbooks.com IN G RE D I E NTS :

• 4 ounces unsweetened chocolate • 1 cup unsalted butter • 2 cups soft-cooked black beans, drained well (canned is fine) • 1 cup walnuts, chopped very small • 1 tablespoon vanilla extract • ¼ cup cacao / chia seeds • ¼ teaspoon sea salt • 4 large eggs • ¼ cup of yogurt • 1½ cups coconut nectar PREPARATI ON :

Preheat the oven to 325°F. Line an 11- by 18-inch (rimmed) baking pan with parchment paper and lightly oil with coconut oil.

Melt the chocolate and butter in a saucepan at low heat. Stir with a spoon to melt the chocolate completely. Place the beans, ½ cup of the walnuts, the vanilla extract, and a couple of spoonfuls of the melted chocolate mixture into the bowl of a food processor. Blend about 2 minutes, or until smooth. The batter should be thick and the beans smooth. Set aside. 3. In a large bowl, mix together the remaining 2.

½ cup walnuts, remaining melted chocolate mixture, and salt. Mix well and set aside. 4. In a separate bowl, with an electric mixer beat the eggs until light and creamy,

about 1 minute. Add the coconut nectar and beat well. Set aside. 5. Add the bean/chocolate mixture to the chocolate mixture. Stir until blended well. 6. Add the egg mixture, reserving about ½ cup. Mix well. Pour the batter into the prepared pan. Using an electric mixer, beat the remaining ½ cup egg mixture until light and fluffy. Drizzle over the brownie batter. Use a wooden toothpick to pull the egg mixture through the batter, creating a marbled effect. Bake for 30 to 40 minutes, until the brownies are set. Let cool in the pan completely before cutting into squares. (They will be soft until refrigerated.) Enjoy! h

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

Ayurvedic aromatherapy for babies, kids and tired moms Glynnis Osher

thousandpetallotus.com 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, Indian Head Massage and Ayurvedic Self-Care. 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.

Not being a Mom, I don't have firsthand experience with being a tired one. But many of my clients and students are, and they—and their little ones—have been helped tremendously with simple Ayurvedic aromatherapy practices. I was visiting family in New York and my eightyear old niece had a chronic cough that carried over from days before I arrived. She had asked if I would have a sleepover with her. Before bed she requested I give her a head massage which sent her into a peaceful slumber as she relaxed with each caressing stroke and gentle touch on the marma, or energy points on the crown of her head. She commented to her dad as he tucked her in that while receiving this soothing touch, she had not coughed at all. This was a welcome reprieve for her. I made sure we were prepared for the night with a humidifier in her room that had added peppermint and lavender oil. At around four a.m. the coughing began and quickly escalated. I added a few drops of these miracle oils to a tissue and placed that on her pillow as well as applying some of the oils to my palms, rubbing them together and waving them over her face (hand-palm inhalation). It totally calmed her down and also acted as an expectorant for her phlegmatic cough. She inhaled, blew her nose and breathed easier. Lavender aromatherapy is good for everyone. It is the most versatile essential oil across all therapeutic categories. In Ayurveda it is considered a balancing oil for all constitutions with a focus on pacifying pitta (fevers, heat rash, anger, burns, infections, inflammation) and vata (insomnia, anxiety, fatigue, confusion, fear). Lavender also helps to clear out kapha congestion, alleviates cold and flu symptoms and acts as a mild cleansing agent for the lymphatic system.

V I S TA M A G A Z I N E I S S U E N O . 1 0 2

Peppermint is another safe aromatherapy oil when used in a nebulizer or with hand-palm inhalation. A few drops applied to a tissue on the pillow works wonders for a stuffy nose and chest helping to open the air pathways. It is also excellent when used in a steam treatment. This can be a simple practice with a bowl of steaming hot water and a few drops of the essential oils and a towel over the head. This also works great for mama as it relieves headaches, fatigue, post-partum depression, and respiratory congestion, acting as a soothing nerve tonic.

This massage practice along with diffusing essential oils into the home can ensure a healthy and toxic-free environment for yourself and your children. Other excellent essential oils safe for babies and kids, are chamomile, rose, sandalwood, and calendula. With a base of sesame oil, aromatic massage for babies will build strength, flexibility and confidence. Ayurvedic wisdom recommends a daily massage from birth to encourage good health, intelligence, cheerfulness and vitality. This practice is very common in India until the child is 12 or 13 or until they will no longer sit still. Massage with nourishing oils is known to tone the nervous system, enhance circulation,

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November / December 2015

encourage good digestion, healthy muscle development, and bone growth and to nurture a loving relationship between caregiver and child. Sesame oil is anti-viral, antibacterial, and anti-inflammatory and is rich in minerals such as copper, manganese, calcium, zinc, and magnesium. This super rich antioxidant oil is a tonic for new moms, where a daily self-massage can help restore vitality to the skin, strengthen muscle tissue, boost bone mineral density, and soothe the nervous system. Adding essential oils for mama such as rose, lavender, mandarin, neroli, clary sage, ylang ylang, jasmine, and rose geranium can act as an uplifting self care treatment for fatigue, depression, and anxiety. A simple ten minute practice in the morning includes a warm oil massage before taking a warm shower or bath, allowing the oils to penetrate into the skin. No soap is required as sesame oil is a natural cleanser and detoxifies the skin leaving one feeling rejuvenated. This massage practice along with diffusing essential oils into the home

can ensure a healthy and toxic-free environment for yourself and your children. The whole family may experience a decrease in allergies, headaches, tension, agitation, fatigue, aggression, irritability, and seasonal colds and coughs. As an Ayurvedic practitioner I also look at ‘aroma nutrition’ as a factor in family wellness. Diet is one of the most important aspects in the health of parent and child. Aromatic herbs and spices enhance sattvic (pure and nourishing) foods such as ghee, grains, fruits, and vegetables. Fennel enhances lactation, cardamom encourages good digestion, cinnamon strengthens the circulatory system, coriander cleanses the liver, fresh ginger clears congestion and toxicity, and rose petals soothe and cool the body, pacify the mind, and restore the essence of beauty. It may be challenging to access the power of the feminine life force while juggling jobs, kids, family and self care. These simple practices of Ayurveda can restore, nourish and bring great beauty and pleasure to your life, so you may in turn benefit all around you.h

The organic house and home issue Creating a zero-waste home Wabi-sabi: the art of imperfection Immune health

Global food revolutionary and all-round nice guy, A Day in the Life

Jamie Oliver

1. HOW DO YOU BEGIN EACH DAY? Depends on the day. Weekdays I do a work out more often than not. Weekends are more restful, although [my son] Buddy might still come and wake me up at 5 AM.

I'm vegetarian about three days a week now. Paleo is interesting but I like to keep a balance.

4. WHAT’S YOUR SECRET TO STAYING HEALTHY WHILE TRAVELING? You can always find great, freshly made food wherever you are, if you look hard enough.

2. WHAT’S YOUR ‘GO-TO’ NATURAL HEALTH PRODUCT? Vegetables. And fruit, but mostly vegetables of every colour. Eat the rainbow.

5. WHAT’S ON YOUR NIGHTSTAND? Books about nutrition at the moment.

3. VEGAN? VEGETARIAN? PALEO? OMNIVORE? Definitely omnivore.

6. IF YOU COULD CHANGE ONE THING ABOUT HEALTH CARE IN CANADA, WHAT WOULD IT BE? Right now I'm campaigning for,

amongst other things, a sugar tax on fizzy sweetened drinks in the UK, with the money raised going to food education and preventative health initiatives. I guess Canada

could do something similar.

7. WHAT INSPIRES YOU? My wife, my staff, life in general. h

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