Vista no. 105, March-April 2016 by Vista Magazine

MARCH / APRIL 2016

Welcome to

A more organic way No. 105 of Being EXERCISE FOR BETTER BRAIN FUNCTION: Dr. Cory Holly.

BRIGHTEN UP: our selection of skin care products to brighten, de-puff and energize your skin. Voila!

Manage your cortisol levels Feng shui: spruce your space for better energy Tremendous turmeric Quiz: energy foods Ayurveda for energy Celebrity skin care expert

Dr. Nigma Talib, N.D. A DAY IN THE LIFE

P R I NTE D IN CANADA

Start your day with a ginger turmeric latte Happy cows & thriving entrepreneurs from

THE ORGANIC ENTREPRENEUR

Tree Island

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

No. 105 Welcome to

A more organic way of Being

It’s March already, and well, exactly as our Feng Shui expert predicted in the January/February issue of Vista, 2016 is flying by; and in true monkey fashion, swinging from tree to tree. Now that it’s March, can we sit on a branch for a moment and enjoy a banana? Spring is around the corner and snow across the country will soon be melting (we’re in BC, and as this issue goes to press, many daffodils have popped through the earth). Winter is softening; our internal fires are heating up — it’s time to peel back the layers. As a true romantic, I also allow myself to be swept away with spring. Blossoms, bright potential and energy are in the air. I crave fragrant green teas, abundant salad greens, artichokes and — this year — I’m completely obsessed with my turmeric ginger almond latte (see page 40). With our March /April issue, we’re celebrating energy with fresh, anti-inflammatory foods, nutrients for more energy and skin care to help you de-puff and

de-frump. Check out Dr. Nigma Talib’s interview (page 18), are you a wine, sugar, dairy or gluten face? Back to the banana; enjoy it dipped in turmeric and keep on swinging. As you’ll learn (see page 16), exercise paired with turmeric is better than exercise alone. Spring forward,

E D I TOR

PHOTO S 1- 4: © I VAN ALVA REZ D E L O REN Z A N A . P H O T O 5 : © S A BI NE ED R I SSI -BR ED ENBR OC K E DITO R'S P HOT O © ALYS O N S T RIK E, A LY S O N S T RIK E. C O M

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

No. 105

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

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I S S U U . C OM / V I S TAM AG AZ I N E C AN AD A VISTA Magazine Suite 451, 15216 North Bluff Road, White Rock, BC, V4B 0A7 Canada Telephone (877) 905-7771, e-mail: info@vistamagazine.ca Subscriptions Vista Magazine is published six times a year. To subscribe to Vista Magazine and receive delivery bi-monthly, email us at info@vistamagazine.ca for details.

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Disclaimer The 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 © 2016, all rights reserved. Vista Magazine may not be reproduced in whole or in part by any means without written permission of the publisher. Canada Publication Mail Sales Product Agreement # 42898014 VISTA MAGAZINE IS A PROUD SPONSOR OF:

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Stressed out? You’re not the only one.

Stress can take its toll. It can be hard on your body, mind and energy. Whatever its source, stress can lead you to feel sick, tired, forgetful or just plain overwhelmed.

Whole foods quiz

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The Organic Entrepreneur: Tree Island Yogurt Husband and wife artisan yogurt makers from Vancouver Island, BC.

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Contents MA RC H / A P RI L 2016

Welcome to

No. 105

A more organic way of Being

Tremendous turmeric

Eat right for your skin type

And why you should include this spice in your every day.

Q&A with Dr. Nigma Talib, celebrity skin-care guru.

Getting more energy from Feng Shui

Organics in Canada Matthew Holmes, president of COTA, helps us to better understand organics in Canada.

Feng shui master, Walaa Zeidan inspires us with suggestions for energizing your space.

Recipes: Energizing recipes

Energizing your brain with exercise Dr. Cory Holy expounds on the critical link between exercise and optimal brain function.

Get fresh with delicious, seasonal foods—and an amazing almond latte.

A Day in the Life Dr. Nigma Talib shares her daily routine and inspirations.

PH OTO © KAT HARINE HERRING E R

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

Cran-tastic

Cranberry Juice

Just Juice cranberry juice provides the tart goodness of pure, fresh-pressed Quebec cranberries in every glass. It is perfect for a refreshing summer cocktail or to contribute to your recommended daily intake of fruit. A healthy diet rich in a variety of fruits and vegetables may reduce the risk of some types of cancer.

There is further evidence to support that cranberry juice may also decrease the number of recurrent urinary tract infections among women.* *Jepson RG, Craig JC. 2008. Cranberries for preventing urinary tract infections. Cochrane Database of Systematic Reviews Issue 3. Art. No.: CD001321. DOI: 10.1002/14651858.CD001321.pub4.

Enjoy this Cranberry Punch Recipe at your next get together! 4 cups Just Juice Not from Concentrate Cranberry juice 1 ½ cups cane sugar or substitute with 3 tsp Stevia 4 cups pineapple juice 1 tbsp almond extract (optional) 1.9L or 8 cups of ginger ale Float frozen cranberries in to keep the punch cold. 100% Pure

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Take a breath

“When I’m in writing mode for a novel, I run for ten kilometers or swim for fifteen hundred meters (or do both).” N O VE L I S T HA RU K I M U R A K A M I

Physical exercise on a regular basis may act as a cognitive enhancer Psychologist Lorenza Colzato from The Institute for Brain and Cognition at Leiden University in The Netherlands, proofs it in her study The Impact of Physical Exercise on Convergent and Divergent Thinking (2013). Those who exercised four times a week were able to think more creatively on a series of cognitive tests than those with a more sedentary lifestyle. “Creative people sometimes use bodily

movement to help overcome mental blocks and lack of inspiration.” “We think that physical movement is good for the ability to think flexibly, but only if the body is used to being active. Otherwise a large part of the energy intended for creative thinking goes to the movement itself.” Highly-creative individuals have historically used exercise in their daily routines. Architect Le Corbusier rose at 6 AM for

gymnastics and painting, a kind of fine-arts calisthenics. Entrepreneur Richard Branson runs, swims, or kitesurfs every morning, while US President Barak Obama does weights and cardio before breakfast. Composers Beethoven, Mahler, Erik Satie and Tchaikovsky all took long walks daily, as did filmmaker Ingmar Bergman, while Twitter founder Evan Williams spends his lunchtime at the gym. f

SOU RCES: L I BC -L EI D EN .N L , L O R E N Z A C O L Z ATO .COM, T H EPARI SREV I EW.ORG , THEG U ARD I A N .COM PHOT O: SWI NG AT OVER GR OW N C OUN TRY G AR DEN IN L ATE APR IL , M A D R I D , © 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

Quiz: which energy food do you need today? BUT I N EED M Y CO F F EE!

Yerba Mate If a flat white is your pickme-up of choice, but you’re trying to cut back on that coffee habit, give yerba mate a try. It has a smoky, pungent flavor that espresso drinkers love, and nearly as much caffeine, but without the downsides of java (we’re looking at you racing heartbeat and headaches).

NO STI M ULANTS, P LEASE

Feeling sluggish? If energy is what you need, look no further.

I NEED A LI TTLE EXTR A P EP …

I' M CRAV IN G A L IT T L E IN D U L G EN CE

I 'M LOOK I NG FOR A P LANTBASED BOOST

Matcha Matcha—like all green tea— has a slightly grassy note, but with a much richer, almost buttery flavour. Whisk a teaspoon with boiling water, a few drops of stevia and your choice of a steamed milk or a non-dairy alternative. The full-bodied, rich flavour will satisfy your sweet tooth while providing you with a gentle dose of caffeine.

I' M ON MY WAY TO M Y S P IN C LASS!

Sprouts Sprouts are an ideal pre-workout snack. They are loaded with complex carbohydrates that release energy for a longer period of time, and are also rich in vitamin C and K, proteins, fibres, and minerals. If you normally add kale or spinach to a protein shake, try swapping in sprouts. Consume 1–2 hours before any activity for maximum energy.

Green Juice Thanks to the chlorophyll in green plants, a mixture of cucumber, celery, spinach, kale, or parsley can help oxygenate the blood, creating a quick and healthy source of physical energy and increased brain function. For a slightly sweeter juice, feel free to toss in a pear, apple, lemon, or some ginger. f

PHOTOS CLOCKWI SE FR OM T O P L EF T © EAL IS A, TON I G EN ES , TIG ER IM A G E S , M A G D A N AT K , P HO N G S A K O N A N D S N O W BE L L E

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Chaga Before you roll your eyes at the idea of a mushroom tea, know that this smoky and sweet flavoured mushroom is one of the best sources of immune supporting beta glucans, antioxidants, and melanin. And consumption of chaga mushroom can increase energy levels and endurance without acting as a stimulant. Cashews Protein is necessary to repair muscles and increase muscle mass. An ounce (or roughly one small handful) of cashews provides 9 grams of carbohydrates and 4 grams of protein. Adding them into your post workout meal maximizes your energy levels and muscle synthesis.

Global BMI rankings The Body Mass Index (or BMI) is a way of seeing if your weight is appropriate for your height. A BMI between 18.5-24.9 is considered healthy, while higher values increase the risk of a large range of medical problems. BMI charts are calculated for adults only (separate charts are available for children), and may not be accurate for athletes, for women who are pregnant or breastfeeding, or for people who are very frail. Here is a peek at the countries with the highest BMI, compared with their GDP (Gross Domestic Product). Hint: wealthy does not necessarily equal healthy.

Top 15 countries with the highest BMI average, in relation to GDP ranking:

1. Kuwait 29.5 BMI

#57 in GDP

2. United States—28.8 BMI 3. Trinidad and Tobago—28.6 BMI 4. Argentina—28.6 BMI 5. Mexico—28.4 BMI 6. Egypt—28.4 BMI 7. New Zealand—28.2 BMI 8. United Arab Emirates—28 BMI 9. Chile—27.8 BMI 10. Venezuela—27.8 BMI 11. Australia—27.6 BMI 12. Bolivia—27.6 BMI 13. Greece—27.5 BMI 14. Nicaragua—27.5 BMI 15. Bahrain—27.4 BMI [30. Canada—26.8 BMI [177. Bangladesh—20.2 BMI

#1 in GDP #100 in GDP #24 in GDP #15 in GDP #38 in GDP #54 in GDP #31 in GDP #41 in GDP #50 in GDP #12 in GDP #96 in GDP #44 in GDP #131 in GDP #94 in GDP #11 in GDP] #56 in GDP]

Curious about how your BMI compares to the rest of the world? Check out BBC News’ BMI calculator at bbc.com/news/health-18770328, or Google “BMI calculator BBC News” f SOURCE S: W HO.I NT, BI OMED CEN T RA L . C O M , B B C . C O M / N EW S / H EALTH

The top good-for-you whole foods Whole Foods

Moringa

100 grams of dry Moringa leaf contain: 9 times the protein of yogurt, 10 times the vitamin A of carrots, 12 times the vitamin C of oranges, 15 times the potassium of bananas, 17 times the calcium of milk, and 25 times the iron of spinach!

Known as the Miracle Tree, Moringa has been used as a part of traditional medicine for centuries. While the entire plant is edible, Moringa leaves are the most nutritious, loaded with vitamins, minerals and essential amino acids. The leaves have no known side effects, and studies have shown Moringa to increase energy levels without the stimulation of caffeine.

It is also linked to boosting the immune system, lowering blood pressure, and aiding in weight loss. Because of the rising popularity of this superfood, be sure your Moringa products contain no fillers or additives, and that the product is 100% moringa oleifera. If you’re buying Moringa in powder form, the best quality powder will be a bright green, not brown. Moringa is an excellent source of iron for vegetarians or vegans, as a single serving contains 11 percent of the Recommended Dietary Allowance (RDA). f SOURCE: MERCOLA.COM. PHOTO: © WASANAJAI.

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“I take BioSil every day, and I am amazed at the difference I see in my skin, hair and nails!” ™

- Christie Brinkley

Look Youthful, Look Beautiful, Look Healthy Y

ou don’t look this youthful, beautiful and healthy at 61 without making some very smart choices. For this, Christie relies on both her own instincts and advice from experts in the fields of nutrition, exercise and supplementation. That’s why Christie eats healthy foods and gets in 20 minutes of exercise a day (see BioSilUSA.com for a list of food choices and exercise routines). Christie also knows the right supplement can work wonders. And that’s why she takes BioSil every day. “I am amazed at the results I see on my skin, hair, and nails!” Why BioSil? Simple…

Christie: “Gain Back Your Collagen, and Keep It!”

Christie understands that collagen “plumps” your skin and makes it smooth and youthful looking. In addition, she knows collagen gives your skin its vital elasticity. What’s more, collagen is responsible for helping to make your hair thicker and stronger. Nails stronger too. Christie chooses BioSil because it’s clinically proven to activate the enzymes that generate collagen.† BioSil helps you regain lost collagen and add new collagen.† Plus, BioSil protects both your new and existing collagen from breakdown due to the age-related rise in levels of homocysteine, the body’s anti-collagen amino acid.† That makes BioSil one very smart choice!

Christie: “I Appreciate the Scientifically Valid Clinical Trials”

BioSil employed the double-blind, placebo-controlled clinical protocol, the gold standard in clinical trials. The trials are conducted on the actual product, BioSil, not a “key ingredient.” The results are based on calibrated scientific measurements, not personal opinion. And the results reported are all statistically significant, meaning the results came from taking BioSil not some outside factor.

Christie: “No Animal By Products,

That’s Extremely Important to Me”

“I am a vegetarian. And I’ve spent a lifetime helping to protect the wonderful creatures who’ve been on the earth longer than we humans. That’s why I’m very happy BioSil contains no animal parts whatsoever.”

BioSil

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Christie: “I Like Knowing It’s Collagen with My Own DNA Fingerprint!”

BioSil is not “made out of collagen,” it “generates collagen” through your body’s own natural pathways.† That means the collagen you add is collagen with your own DNA fingerprint. That’s why BioSil helps you look beautiful, youthful and healthy – Naturally!

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As demonstrated versus placebo in the published clinical trials: ‡ Barel et al. 2005, Archives of Dermatological Research 297, 147-153. ** Wickett et al. 2007, Archives of Dermatological Research 299, 499-505. Results may vary.

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Tremendous turmeric, Turmeric

and why you should take it everyday

While turmeric has been harvested in Indonesia and India for more than 5000 years—and used prolifically in Ayurvedic medicine—only recently did the Western world start seeing this antioxidant, antiseptic, and antiinflammatory powerhouse as so much more than just a cooking spice. If you haven’t already added this vibrant orange spice into your diet, here are 7 reasons why you should: It can help prevent and treat Alzheimer’s disease Curcumin—the most active constituent of turmeric—boosts levels of the brain hormone BDNF. This increases the growth of new neurons which not only helps improve memory but also fights various degenerative processes in the brain. According to a study by The National Center for Biotechnology Information (NCBI), behaviour symptoms of patients with severe cases

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of Dementia were improved markedly with the addition of turmeric into their diets. Patients who were prescribed turmeric powder capsules for twelve weeks noticed improvement from symptoms like irritability, agitation, and anxiety—with no adverse reactions. It will help you lose weight (and keep it off!) Eating turmeric can supress fat tissue growth. When you gain weight, new blood vessels form causing fat tissue to expand. A study performed at Tufts University showed that mice that were fed curcumin were unable to form these blood vessels, gaining less weight than those who did not consume the antioxidant—despite both groups’ high-fat diets. Turmeric also helps supress inflammation in many cells, including

“Studies have linked the frequent use of turmeric with lower rates of breast, prostate, lung and colon cancer.”

pancreatic, fat and muscle cells. The European Journal of Nutrition notes that this action can help curb insulin resistance, high blood sugar, high cholesterol levels, and other metabolic conditions resulting from weight gain. It aids in the prevention of certain cancers Studies have linked the frequent use of turmeric with lower rates of breast, prostate, lung and colon cancer. Curcumin has been shown to prevent tumours from forming, and research from the University of Texas indicates that, even when breast cancer is already present, curcumin can help slow the spread of breast cancer cells by destroying mutated cancer cells. It’s a miracle worker for your skin Indian brides have been known to cover their entire bodies in a paste made from turmeric for an unbelievable glow. While this might be a little messy on a day-to-day basis, the anti-bacterial properties of turmeric will help soothe acne and promote healing, act as an anti-aging tonic for the skin, and even lighten acne

“Indian brides have been known to cover their entire bodies in a paste made from turmeric for an unbelievable glow.” scars and hyperpigmentation. Easily add turmeric into your skin care regiment by mixing ½ a teaspoon of turmeric with a tablespoon of honey or yogurt for a soothing mask. It’s your best workout buddy It’s no secret that exercise is important for heart health, but a study published in the American Journal of Hypertension found that combining turmeric supplementation with regular exercise improved heart health far more than just doing one or the other. The anti-inflammatory properties of turmeric can also help sooth pain and inflammation caused by working out. It has positive effects on liver function In Ayurvedic medicine, turmeric is considered to be one of the best herbs for liver health. It removes cholesterol from the liver, helping to prevent fatty liver disease. One of the key tasks of the liver is the removal of toxins from our bodies; but due our lifestyles, the food we eat, and environmental toxins, our liver has to work extremely hard to do this. Studies have shown that those who incorporate

turmeric into their diet were able to flush out toxins much easier and efficiently than those who did not. It could help curb depression Because of its low levels of antioxidants and high metabolic rate, the brain is more susceptible to oxidative damage. Oxidative damage is associated with neurodegenerative disorders like depression. The powerful antioxidants of turmeric help fight against depression by destroying free radicals and repairing free radical induced damage. How to incorporate turmeric into your diet Turmeric is a readily available spice, most commonly consumed as a powder, which can be found at any supermarket. But it is a root that can also be eaten fresh. Turmeric is similar in appearance to ginger, and like ginger the skin is not edible. After peeling the skin, the bright orange turmeric can be chopped or grated. While turmeric is most commonly found in curries, it is an easy addition to any tomato-based sauces, chili, or roasted vegetable dishes. Or, for a simple boost of health and beauty benefits, try making our turmeric latte, found on page 40. f

PHOTO S C OURT E S Y OF C HA’ S O RG A N IC S : V IS IT IN G FA IRT RA D E OR G ANI C TUR MER I C P R OD UC ER S I N SR I LANK A. C H ASOR G ANI C S. C OM © CHA’S OR GANI C

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Eat right for your skin type Healthy skin

Q&A with Dr. Nigma Talib, skin-care and anti-aging guru

Are you a dairy, gluten, sugar or wine face? Dairy Face

SWOLLEN EYELIDS WIDESPREAD ACNE AND SPOTS

BA G S A N D D A RK C I RC LES UNDER EY ES PALE C HEEKS CO NC ENTRATED S P O T S O N C HI N

Gluten Face SPOTS O N FO R E HE A D

SPOTS O N C HE E K S

P UFFY AND RED C HEEKS D ARK PATC HES A RO UND C HI N S P O T S O N C HI N

Sugar Face LI NES AND W R I N K LES O N THE U P P E R FO REHEAD

Meet Dr. Nigma Talib, naturopathic physician and brilliant skin guru to the A-listers and celebrities like Sienna Miller and Penelope Cruz.

SAGGING UNDER EYES GAUNT LOOK T O T HE FA C E S P O T S A L L O V E R FA CE (P U S T U L A R A CN E )

T HI NNI NG O F THE S KI N G R E Y / PAS TY W HI TE HUE TO SKI N

Wine Face P R O N O U N CE D LINES OR SPOTS BE T W E E N T HE E Y E S

“If you are serious about your health and wellbeing, Nigma’s plan will change your life.”

DROOPY EYELIDS ENLARGED PORES D E HY D R AT E D S K I N , FE AT HE RY L I N E S A C R O S S CHE E K S

— P EN EL O P E CRU Z

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FI N E LI NES AND W R I N K L E S UNDER EY ES R E D D I S H S KI N TO NE D E E P N A S O L A BI AL FO LDS

These ‘A-listers’ are just a few of the devotees of Dr. Talib, who credit her for their beautiful skin. Dr. Talib, renowned naturopath, is the author of Reverse the Signs of Ageing: The Revolutionary Inside-Out Plan to Glowing, Youthful Skin. Are you ready for yours? Read on. What is your medical background? Dr. Nigma Talib: I studied naturopathic medicine at CCNM in Toronto, and then opened up the West Vancouver Wellness Centre in British Columbia. In 2007 I moved to London and now am the owner and operator of the Healthy Doc clinic in Notting Hill. We’re involved in stem cell rejuvenation research; we do food intolerance testing, stool analysis, and look at Digest-Ageing and how to prevent it. What is Digest-Ageing? Dr. Nigma Talib: It’s a term, one of my patients actually coined, which relates to how the food we eat – and how we digest it – affects our skin tone and texture. When I started treating people from the inside, they started noticing a dramatic improvement in their skin. What are the biggest food saboteurs to glowing, youthful skin? Dr. Nigma Talib: The big four: dairy, sugar, gluten, and alcohol.

OPPOSIT E PA G E, D R . N I G MA TA L IB . PHOTO © NI GMA TALI B

Do you incorporate Chinese Face Analysis into how you treat people? Dr. Nigma Talib: Yes, absolutely. I studied Traditional Chinese Medicine; so I will always read faces. It’s the first thing you see, and you can tell exactly what a person has been eating by reading their face. I’ll look at people and say, “you’re eating way too much dairy, gluten, and sugars and we gotta get that out” and they look at me like “how did you know that!”. What are the types of faces you see? Dr. Nigma Talib: There are four types: dairy, sugar, gluten, and wine face. And all of these are accelerating your aging process. How do you treat these? Dr. Nigma Talib: I usually set them up on a 28-day program. I always tell people “it’s 28 days of your life, try it, see how you feel, if you don’t feel any different that’s fine”. But I rarely see that. I think once people get a taste of what they look and feel like they’re sold. Would you say the 28-day program is a cleanse? Dr. Nigma Talib: It’s a way of life; it’s a way of eating. I wouldn’t look at it as a cleanse. I would look at it as a premature aging reducer, and an inflammation reducer. 80% of your life should be lived like this and then 20% of the time you can be naughty. What are the most common issues you deal with? Dr. Nigma Talib: I see a lot of celebrities and ‘A-listers’ who are insecure about their skin, whether it’s pimples, uneven skin texture, or signs of aging. They want to be able to control it from the inside, and don’t want to have to go to extremes to make a difference.

What does a typical day look like for you? Dr. Nigma Talib: I’m an early riser, but I usually don’t start work until ten. I like to take my time in the morning, have my hot water and lemon, and eat a proper breakfast — I usually go for a quinoa bowl with poached eggs and avocado. I take my dog for a walk and then go into work with a calm mind. My opinion is to manage your cortisol levels by not beginning the day with a “boom” and burnout. Start slowly and you’ll have steady energy throughout the day.

“Nigma’s plan has completely transformed my skin. She is truly amazing” —SI EN N A MILLE R

After a busy day, do you have any relaxing rituals? Dr. Nigma Talib: Pilates is my thing! On really busy days I don’t usually get to the gym, but I’ll do meditation, take my dog for a walk, or I’ll have a magnesium salt footbath. I can feel the magnesium re-energizing me! What would you say to those who blame skin problems entirely on genetics? Dr. Nigma Talib: I would say genetics do play a role, but what you eat plays a bigger role. What supplements do you recommend for skin health and anti-aging? Dr. Nigma Talib: For clearing skin I’d suggest a probiotic, preferably one with an antioxidant like grape seed extract as it increases the adherence of good bacteria to the wall lining of the large intestine. For repairing skin, aloe vera or glutamine, and to protect skin I would recommend Vitamins A, C, and E. I’m also a big believer in hyaluoronic acid. f

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The state of organics Organics

Interview with Matthew Holmes, Executive Director of the Canada Organic Trade Association (COTA), and the first Canadian to be elected to the World Board of the International Federation of Organic Agriculture Movements (IFOAM).

Matthew Holmes has been at the helm of the Canada Organic Trade Association (COTA) for ten years. We sat down with him as he gets ready to pass on the baton to the next executive director. Q: What is COTA? Matthew: It is an independent and membership-based trade association. From growers, shippers, processors, certifiers, farmers associations, distributors, importers, exporters, consultants to retailers — we truly represent all players within the organic chain. Q: You’ve been the director of COTA for ten years. What has changed during your tenure? Matthew: When I started with COTA, we didn’t have mandatory standards for organic, we didn’t have regulations or trade deals, and it was still a very small sector. The best market intelligence said that in 2006, the market was a billion dollar industry in Canada. Today the conservative estimate is that this number has quadrupled. Last year we pegged the market at four billion and growing. Q: There are a lot of labels out there: organic, non-GMO, animal friendly, and so on. How do consumers know what to buy? Matthew: It’s important for the consumer to understand that non-GMO,

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animal friendly, dolphin friendly, all of those fall under the umbrella of certified organic. Animal friendly is great but it doesn’t necessarily mean non-GMO and pesticide free. Certified organic does.

get into organics have always been passionate about sustainability and the environment; so what I’ve seen is that sustainability is not a place you can get to — it’s not an end, it’s not a destination, it’s a pathway. Q: What are your thoughts The organic community was one of the on the 100-mile diet? first that really got into the cloth bag Matthew: It’s great, but also not very phenomenon. A lot of the companies accessible in Canada. I like to think that are members of COTA are moving of eating organic as the “100-year to more sustainable packaging. For diet.” Not that you will live to be 100 example, Nature’s Path was one of the years old, but that eating this way will first Canadian manufacturers saying have benefits for 100 years. It does we’re moving out of the cereal box, we’re not deplete our resource basis; it does giving you a giant bag, it’s a biodegradnot depend on fossil fuels being turned able bag, and it’s a bag that has allowed into fertilizer. Agriculture that uses us to reduce our shipping costs; it’s fossils fuels, known carcinogens and lighter and better for the environment. toxins are not sustainable systems. Left Coast Naturals provides a monthly stipend that shows that their biking to Q: Speaking of sustainability, a large work or using public transit to move their amount of the products in the oremployees off the car world, provide ganics industry are packaged goods. additional funds to staff showing their Matthew: To take it to the extreme, consistently buying organic products. we’ve all seen that single organic pepper, wrapped in plastic wrap and we all Q: How will the new government have had that negative response from effect organics in Canada that. From the organic sector we would Matthew: There seems to be a lot of love to see all the stuff with pesticide attention on agriculture and its role residue wrapped and kept away from in climate change and sustainability. the organic stuff. Sometimes we have The amount of biodiversity on an to accept the social contract with organic farm, the reduction of pestithe consumer, which means that we cides and nutrients loaded into the keep our stuff really overly protected water systems, energy output, all of from the world so they’re not getting those metrics are vastly better on an anything cross-contaminated. organic farm. The new government also seems to be involving the consumer Q: What is the organic sector more, asking what their values are doing to promote sustainability? and what they want to see — and Matthew: The business people who they want to see more organic. f

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Pioneer in Natural Health - since 1923 V I S T A M A G A Z I N E . C A

Tree Island Yogurt is cooking up small batch, grass-fed, artisan yogurt in the Comox Valley, BC. They use 100% fresh whole milk from a single heritage farm.

The Organic Entrepreneur

For these entrepreneurs, it’s not just about delicious yogurt, it’s about community building and giving back to the earth (literally).

Handcrafting creamy, grass-fed deliciousness on Vancouver Island

Fifty years ago, Vancouver Island produced 85% of its own food. Today, island farms produce only about 5% of all of the food consumed. Scott DiGuistini along with his wife Merissa Myles are here to change that—one batch of locally made, artisanal yogurt at a time.

Q&A with the co-founders of Tree Island Yogurt BY K ATHA R I NE HER R I N GER A N D R EI LLY WHI T TA KER

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old fashioned kettle that only holds 500 litres. The milk sits in the kettle and is brought up to a temperature that is much lower than what it would be at an industrial dairy plant.

How did Tree Island Yogurt get started? Merissa: My husband Scott and I always knew that we wanted to start a natural product business. The idea of yogurt popped into our heads when we were travelling in France. The yogurt we tasted there was so fresh and delicious… It didn’t have any added sugar or pectin or powders. It was just whole milk and cultures. When we got home to Vancouver Island, we were so inspired, and realized that it didn’t exist locally, and it would be a very viable business opportunity. Our milk is supplied exclusively by the “red and white ladies” from Birkdale Farm in Comox, one of the oldest farms on Vancouver Island, founded in 1920. The herd of approximately 200 Ayrshire cows is raised on a steady diet of grass, and is allowed to graze in the fields for the better part of the year. This makes our yogurt 100% grass-fed.

What’s the difference between grassfed yogurt and organic? Merissa: There actually aren’t any organic dairy farms on Vancouver Island. The organic standards in B.C. aren’t high in terms of how long cows need to be kept on pastures. The farmer we work with keeps his cows on pasture from April to October. 85% of the cows’ diet is grass, and only fifteen percent comes from alfalfa and ground barley. The exciting thing is, the more we buy this type of milk, the more incentive there is for other farmers to go grass-fed. We’re out there talking to farmers, learning how to get them to move to organic, and to move their cows to pasture. How does your slow-kettle cooking method differ from traditional large batch yogurt production? Merissa: Large yogurt production continuously pushes the milk through a long series of pipes at very high temperatures. We put the milk into an

PREVIOU S PA G E: THE HA P P Y " R E D A N D W H IT E L A DIE S " , C O W S AT THE BI RK D ALE FA RM:

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What are the benefits of a lower temperature? Merissa: It makes the lactose accessible for the lactic acid bacteria. What’s really unique about our yogurt, we get the texture without any additives. We don’t need to add any protein to thicken it. Our Cream Top yogurt has a light and creamy texture that is from the lactic acid eating the lactose and sugar down, bringing the fat and protein closer together. In the high-speed method of manufacturing yogurt, they separate the milk into skim milk and cream, and then remix it. Then they add protein powder to thicken it. They’re not allowing the lactic acid to do its job. What’s the difference between Cream Top and Greek yogurt? Merissa: Cream Top is 3.5% milk fat and Greek is 6.5%. The Greek yogurt is made by filtering out the whey, which we give to local farmers to use as feed for other animals.

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Have you ever considered producing grass-fed butter? Merissa: We have considered it! The thing about butter is you’re taking out the cream and are left with skim milk. And right now we don’t have a use for skim milk. Also we are very committed to low waste. What about low fat yogurt? Merissa: The interesting thing about grass-fed is that whole milk from pasture-raised cows contains more omega-3 fatty acids, conjugated linoleic acids (CLA), beta-carotene and vitamin A and D. But you get all of those good things from the fat. So low fat grass-fed is a bit of an oxymoron. You’re exclusively in B.C. right now.Do you have any plans to expand? Merissa: We’re planning to launch in Alberta in late 2016. GREEK YO G U RT L I N EU P. P H O TO © TR EE IS L AN D YO G URT

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“The interesting thing about grass-fed is that whole milk from pasture-raised cows contains more omega-3 fatty acids, conjugated linoleic acids (CLA), betacarotene and vitamin A and D. But you get all of those good things from the fat. So low fat grass-fed is a bit of an oxymoron.” M ERIS S A AT THE P R O D U C T IO N P L A N T. PH OTO © TR EE IS L AN D YOGU RT

Tree Island is heading into its fourth year. What’s been the most exciting thing for you and the company in the last four years? Merissa: The biggest blessing has been the strength of our community. We’re surrounded by a network of friends and family in our community who have been there to help us overcome every challenge we’ve ever faced.

My in-laws came out of retirement to volunteer as delivery drivers. Our kids are taste testers and help out at the farmers market. I get so much satisfaction knowing we’re feeding thousands of people with local, good food, that’s also good for our environment. It’s worth the hard work. It’s very meaningful that way. f

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

Get your Chi flowing for

better energy

Walaa Zeidan whatthefengshui.ca

Invisible energy. We use it every day, whether it’s Wi-Fi at the local coffee shop, microwave ovens, smart phones, smart televisions, ATMs or online banking machines.

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Chi (Energy) lines are no different. They are invisible energy lines that can cause well-being or illness, good fortune or misfortune and Walaa Zeidan can thus have an impact on our lives. endeavours to live in According to Feng Shui science, Chi a world filled with emanates from everything in your surroundhard copy books, ings, whether it’s the sofa you just bought, hand written notes or the recessed light in the hallway. These and fast cars. Born invisible but powerful channels of energy run in Beirut, Lebanon, through your home; and if these channels she came to Canada are blocked, the energy stagnates, resulting as a refugee. Walaa in imbalance in your environment. is now CEO and Feng You can create better Chi and transform Shui Master of What your home by using the principles of Feng the Feng Shui Corp. — Shui Fusion. The good news is that it can be as a company designed simple as changing the color of your pillows to create well-being, or buying a few candles to energize an area harmony and abundance of a room. Implementing these changes will between the physical, enrich, nourish and improve your life. emotional, financial Here are some more simple and and spiritual aspects of effective ways to create better Chi: @whatthefengshui

one’s life. As a Feng Shui Master, she’s received distinction status by one of the most renowned Feng Shui Grand Masters in Asia.

Burn incense The best way to protect your home from other peoples’ stress and energy is to burn incense sticks or aromas before guests arrive. Fragrances or incense smoke have always been a great purifier, which is why you’ll see large urns full of incense at the entrances of temples.

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De-clutter Yes, it’s the clutter issue again. To ensure Feng Shui harmony in the home, work towards a clutter free environment. Use the recycle process, and hand over unwanted gifts to the nearest thrift store. Introduce strong Yang colors Color plays an important role in determining your general mood and state of mind. So think about introducing strong yang colors such as purple, yellow or orange in the form of decorations, flowers, candles and table linens. It will stimulate the flow of Chi and will bring vibrancy, intimacy and warmth in the atmosphere. Gold & Silver — can strengthen your intuition, money and fame. Red — the auspicious color of life. It relates to growth, happiness and joy. It is a great energizer and it is believed to keep away evil forces. Blue — represents spiritualism, thoughtfulness and consideration. It is associated with faith. This color is cooling and calming. Purple — is often considered more auspicious than red. It is associated with

2 high ideals, loyalty, truth, love and ranking. It is often the color of high nobility, indicating power, riches and fortunes.

“Color plays an important role in determining your general mood and state of mind.”

Pink — is a healing color that represents good health and romance. It raises our vibrations and is a very healthy color to have around you. It also represents joy, happiness, romance and love. Promote balance and harmony in your environment Remove sharp knives that may be displayed in the kitchen and place them in a drawer. Use oval or round shaped table wares. Place sofas and other seating arrangements in your living room in a circular or octagonal shape that is conducive for easy communication. Avoid L-shape arrangements that may cause imbalance. Recharge and regenerate Rich foods, alcohol, minimal exercise and late parties makes the inner chi stagnant and clogged, resulting in the increased possibility for colds and flu. Give yourself a chance to recharge your batteries and regenerate your mind, body and spirit. f

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Is timing really everything for better nutrition? 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.

When you can grocery shop at midnight and zip into a nap pod at work, you might make the case that humans are moving beyond their naturally dictated rhythms. Circadian rhythms, the naturally timed cycles in metabolism, are both internally driven and responsive to environmental stimuli. The ‘master clock’ is found in the hypothalamus, which is linked to solar cycles — the reason why walking outdoors when you reach your travel destination helps you ‘reset’. Molecular clocks also exist in organs such as the liver and the muscles, which appear to be responsive to both the master clock and influenced by feeding cycles.

Watch the clock As outmoded and outsmart-able as these rhythms might seem, your body has other ideas; alterations in your body clock may carry increased risk of obesity, heart disease and diabetes. Research on shift work and obesity cracked open the subject and has led to the discovery that what and when you choose to eat may impact circadian rhythms on even conventional schedules. Research published in Cell in 2013 found that high fat diets can alter the circadian rhythms in the liver, influencing appetite and blood sugar regulation. And, while we are not at the point where science can dictate our perfect dinnertime, research is illuminating a few strategies we can all use to sync our food intake with our body clock.

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M OR NI NG

06:00-09:00 Upon rising: Protein up… and nix the coffee. Cortisol levels peak early morning as your brain literally tries to drag your body out of bed and increase blood sugar levels so you can function. After a few pumps of the snooze button, our first stop is usually coffee… but maybe it shouldn’t be: caffeine may interfere with cortisol production. Always reaching for coffee first thing? Natural cortisol production in the morning may decline over time, requiring more caffeine in order to feel alert. Breakfast may or may not be the most important meal of the day; recent research has called into question the belief that eating breakfast immediately upon rising is necessary. However, insulin sensitivity is increased in the morning and may be improved by the act of eating breakfast itself, making it a sensible time to eat a good meal. Stick to slowly burning whole grains to avoid setting yourself on a blood sugar roller coaster. Ensuring a source of protein such as cottage cheese or hemp seeds may help keep your blood sugar level balanced and appetite in check for the rest of the day.

M OR NI NG

Take a coffee break As cortisol dips mid-morning, this is a fine time to have a caffeine boost to improve alertness — but

take care: the half life of caffeine is approximately six hours so stop sipping by noon. This will allow your body to metabolize the caffeine before bedtime so it doesn’t interfere with sleep.

AFTERNOON

Enjoy a feast midday Gastric motility is optimal during the day, which makes lunch the perfect time to enjoy your larger meal. Research also suggests that front-loading your day in terms of your food intake will assist with weight loss.

foods. The solution? A solid weekly meal plan. When you have a plan for feeding yourself, you’ll be less likely to indulge in high fat takeout. Barley, that beloved grain of grandmothers everywhere, just might be your best bet at dinnertime. Eating

intact whole barley, loaded with soluble beta-glucan fibres and resistant starch at dinnertime, appears to improve glucose tolerance and may even help manage appetite at breakfast the next day. It is thought that the intestinal flora may play a key role in this response. Barley risotto, anyone?

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20:00-22:00 AFTERNOON

The time to refuel right There is a typical dip in alertness postlunch that most of us respond to with a sugary snack — helping us feel good in the short term, as rising blood sugars increase serotonin levels. However, doing so repeatedly can lead to a strongly learned craving for sweets at this time.

EVENING

Dinnertime Glucose tolerance lowers towards the end of the day, making it a good idea to eat a modest dinner. Unfortunately, dinner is typically our largest meal of the day and when we are most likely to crave and consume high fat

Put your tummy to bed Much has been made of the early research on intermittent fasting, suggesting that the positive stress of brief periods without food intake may improve metabolism and disease risk. These findings shine a light on our society of constant munchers. While good human data on IF is sparse, there may be a simple lesson to be learnt: just put your tummy to bed at a reasonable hour. It is part of our natural rhythm to have a period of fasting between dinner and breakfast. Feeding cycles appear to have a strong impact on the peripheral organ clocks. A few well-designed studies have found that nighttime eating may reduce fat burning and increase cholesterol levels. So give yourself 8–10 hours between the evening and morning meal. The absolute time is not important… just the interval. f

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

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Superstar superfoods Spirulina, Kelp and Alfalfa are truly superstars in the “Superfoods” category. Many food scientists even suggest that Spirulina is so complete from a nutritional standpoint, that surviving on it as a sole food source is absolutely plausible. In a 1988 paper published for the National Agricultural Library entitled, “Spirulina: Food for the Future”, it was suggested that “Spirulina production be undertaken on a massive agricultural scale. This could help alleviate and even solve the global food crisis, as well as create a viable food source for space travel, animal feed, pigment enhancement in fish, and a health food supplement.” From a nutritional and health perspective, these ideas, suggested in the 1980s, would have been a sustainable and profoundly healthy option for feeding the global population. Spirulina is truly a wholefood. It is a blue green algae; and in its dried form it contains 60% complete protein (all nine essential amino acids). It provides V I S TA M A G A Z I N E I S S U E N O . 1 0 5

a full spectrum of B vitamins and it is a source of the fatty acids, GLA, ALA, LA, EPA, DHA and ARA. Spirulina is rich in a full array of minerals, being a significant source of manganese, iron and selenium. It contains iodine to support thyroid function, with respectable levels of vitamin E, beta carotene and many other vitamins and antioxidants. Its fibre content, to complete this inclusive nutritional profile, is an average of 7g per 100 mg of powdered Spirulina. Kelp is also worthy of the superfood designation due to extensive nutrient profile and its diverse application. Kelp is grown in shallow salt water “kelp farms”. Rich in vitamins, antioxidants and offering

substantial mineral support, kelp is an effective nutrient for individuals suffering with low thyroid function. It is the iodine content in kelp that supports the conversion of thyroid hormones (T4 to T3,) which is often a factor in hypothyroidism. This conversion is also reliant on other minerals such as selenium and iron; and kelp contains respectable amounts of both minerals. In addition, Kelp is a powerful heavy metal detoxifier. Alfalfa is another superstar superfood. The name alfalfa comes from the Arabic word meaning “Father of All Foods”. The unique root system of the alfalfa plant grows approximately six to ten feet a year. These roots bore deep into the subsoil reaching minerals that most plants do not. It contains an impressive profile of vitamins (excellent source of vitamin K), minerals, and trace elements. Also abundant in chlorophyll, alfalfa has an exceptionally well balanced nutritional content. The health benefits obtained by consuming these three superfoods are apparent. Whether in powder or capsule form, try and work them into your daily diet for enhanced vibrancy and energy. f FOR MORE INFORMATION, VISIT PURESOURCE.CA

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GLA: the beautiful skin fatty acid Fatty acids are good fats for optimal health. Gamma linolenic acid, or GLA, is a special essential fatty acid. Most of us know about omega 3 fatty acids from fish or flax seed oil, but GLA is an important fatty acid for beautiful skin and much more. Lorna Vanderhaeghe hormonehelp.com

Essential fats like GLA, we have to get from our diet. The only human food to contain HealthSolutions GLA is breast milk. After we are finished with @asklorna breast milk, our body is supposed to make GLA from the food we eat. For most people, Lorna Vanderhaeghe making GLA occurs adequately, but for those is a women’s natural individuals with skin conditions like eczema, health expert who dermatitis, psoriasis or cradle cap, they cannot. has been researching Complicating the ability to make GLA is and writing about our North American diet, predominantly made nutritional medicine up of bad fats from red meats and processed for over 35 years. She is foods. To make matters worse, some people the author of 13 books have an impaired enzyme in the body inhibiting including Beautiful them from making the good fatty acids GLA, Skin Begins Within and EPA or DHA. We can overcome this problem A Smart Woman’s Guide by eating fish or fish oils that contain EPA to Hormones. Visit and DHA. However, when it comes to GLA, hormonehelp.com for the only way to get this important fatty more information. Look acid is to take a nutritional supplement. for her skin book FREE Fish and flaxseed oil do not contain GLA. at health food stores. The highest concentrations of GLA are found in borage oil (up to 24%) and to a lesser extent in evening primrose oil (up to 8%). GLA is not found in food in high enough quantities to maintain our needs through diet alone. Borage is grown in northern Canada and Europe. The cold-pressed seeds provide an oil rich in GLA. Ensure your GLA comes from either one of these countries to avoid contaminants. Look for oils that contain the highest concentration of GLA. facebook.com/Lorna

Vanderhaeghe

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GLA eases cramps and breast pain GLA deficiency is a major cause of PMS. A healthy body creates GLA via an enzyme from our foods into prostaglandins. These are hormone-like compounds that regulate blood clotting, inflammation and muscle contraction. Just before menstruation a cascade of prostaglandins are initiated in the uterus causing the constriction of blood vessels and contractions that cause pain, cramps, nausea, vomiting, bloating and headaches that coincide with PMS. There are good prostaglandins and bad prostaglandins. Painful menstruation and breast pain are caused by low levels of good anti-inflammatory prostaglandins which are made from GLA. In many women with breast pain and terrible PMS their ability to make GLA is often impaired. In a trial at the University of Hong Kong, GLA was used for the treatment of cyclical breast pain. Of 66 women in the study, 97% responded to treatment with GLA after 6 months. Further studies found unusually low concentrations of GLA in women suffering from period cramps and breast pain. The recommended dose to treat cramps and breast pain is 1000-2000 mg of GLA per day.

“The highest concentrations of GLA are found in borage oil (up to 24%) and to a lesser extent in evening primrose oil (up to 8%).”

GLA, menopause and skin In women who have gone through menopause, the enzyme that converts food into GLA becomes impaired. GLA makes your skin luminescent, dewy and glowing. After menopause, it is essential that we take a daily dose of GLA to ensure beautiful skin. As we age, GLA can reduce inflammation in the skin associated with wrinkles. Without sufficient GLA the skin becomes dry, rough and wrinkled.

GLA and Skin Conditions GLA is the main component of healthy skin. It helps maintain the stability and fluidity of the natural water loss barrier in our skin. Skin disorders like eczema, psoriasis, rosacea, dermatitis, cradle cap, acne and dry skin occur. GLA is vital for keeping skin cells moist and strong. 60 patients given 500 mg of GLA per day for eczema had a 90% improvement over 12 weeks. Eczema is a common problem in infants and children. GLA is safe for all ages without the side effects seen with steroid creams. Cradle cap and infant dermatitis or dry crusts on the skin occur on the scalp, face, armpits, chest and groin

area and can be treated with topical GLA oil. 48 infants with dermatitis were given twice daily applications of GLA oil over 6 weeks with complete relief. One teaspoon containing 500 mg of GLA should be applied twice a day. GLA inhibits male hormones in the skin that cause acne, and can be taken both internally and applied externally to acne prone areas with excellent results.

No pyrrolizidine alkaloids in borage oil P Y R R OLI ZI D I NE ALK ALOI D S AR E C H EMI C ALS TH AT P R OTEC T TH E P LANT FR OM I NSEC TS; AND I N THE BOR AG E P LANT P Y R R OLI ZI D I NE ALK ALOI D S AR E FOUND I N TH E LEAVES AND STOC K . TH ER E AR E NO P Y R R OLI ZI D I NE ALK ALOI D S IN BOR AG E OI L AS TH E SEED S D O N O T C ONTAI N TH ESE C H EM I C ALS.

GLA and Breast Cancer In a British study, women with advanced metastatic breast cancer taking Tamoxifen (a cancer drug that blocks estrogen) who also took GLA, had a much faster response than those on Tamoxifen alone. Participants received 300 mg of GLA per day. The United Kingdom Cancer Research Campaign reports that GLA holds great potential in new cancer treatments.

GLA and Bone Density Studies performed over 18 months found that when GLA was combined with calcium, GLA enhanced the absorption of calcium, improved bone density and prevented bone

loss. 65 women with an average age of 79 years were given 600 mg of calcium glycinate/ aspartate along with 1000 mg of GLA and had an increase of up to 2% in bone density. The group receiving calcium alone lost 2 to 3% of bone over the 18 months period. When purchasing an oil containing GLA, remember to read the actual amount of GLA the product delivers; not just the amount of total oil in the capsule or bottle. I love GLA in liquid form as you can apply to the skin and eat it as well. Look for capsules with a minimum of 240mg or GLA and liquid containing 500 mg of GLA per teaspoon. f

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Japanese red reishi and mental fatigue Traditional Chinese medicine (TCM) teaches that for a person to be healthy and vital, qi (chee) and blood must circulate freely and abundantly within the body. Extreme fatigue/ exhaustion is viewed as a significant deficiency of these essential resources. When a person becomes weakened by illness and/or chronic stress, the bodily functions responsible for both the production, and circulation of these vital resources, ultimately become deficient as well. As a result, widespread dysfunction occurs.

What can you do? Finding ways to manage stress, like engaging in mind-body practices such as yoga and meditation, taking breaks from technology as well as seeking out professional help to assist with dietary changes, and other practices V I S TA M A G A Z I N E I S S U E N O . 1 0 5

Extreme mental fatigue, and/or mental exhaustion are symptoms commonly associated with burnout and other illnesses like chronic fatigue syndrome. Due to the interconnected nature of the mind-body, it is also common for some to experience progressively worsening physical and emotional symptoms such as frequent illness, headaches, widespread body pain, loss of motivation, changes in appetite and sleep, and a desire to isolate.

such as acupuncture, are helpful for anyone suffering with this debilitating condition. Modern research, too, has shown that supplementation with herbs such as Japanese Reishi (Ling Zhi in Chinese herbal medicine), may provide significant improvements in a person’s energy, sleep, and overall physical and mental endurance.

Can Reishi really help? Reishi mushrooms are possibly one of the body’s most significant allies when it comes to improving one’s overall health. As one of the best-known adaptogens, the fruiting body of Japanese Reishi is rich in polysaccharides like reishi-beta-glucan, and triterpenes such as ganoderic acid. These substances not only help to improve immune functioning, and reduce inflammation, but also act to protect against overall

systemic damage caused by stress. Although western science continues to investigate the physiological benefits of Reishi, it certainly is not ‘new’ medicine. Used for thousands of years in TCM and other Asian practices, it comes as no surprise to those who practice Asian medicine that Reishi is proven to do all that it does. Commonly known as the “herb of spiritual essence and immortality”, Reishi has long been revered for its ability to strengthen and rebuild vital qi of the body in order to preserve life. Extreme mental fatigue and exhaustion should be signs to you that your internal environment is out of balance. Seek the advice and guidance of a qualified health professional to assist you, and get better faster. f FOR MORE I N FORMATI ON , V I SI T MIKEI.C A

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Reviews

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After reading Dr. Nigma Talib’s article (page 18), you know that a brilliant complexion begins with what you eat. What you put on your skin also plays an important role. We surveyed the (organic) market to find the best of the best in energizing, brightening and anti-aging skin care. After scrubbing and polishing and massaging and slathering, we came up with these beauties.

and Detoxifying Glycolic Cream The plant-based Detoxifying Glycolic Gel removes dead skin cells and purifies. It leaves your face flushed and rosy and really does deliver smoother skin. The Renewal Complex Eye Gel is clinically proven to reduce lines in 20 days. We love the applicator and oneminute microcirculation technique. It’s a good way to de-puff from less than perfect lymphatic drainage or after a high-sodium meal. >> intelligentnutrients.ca

Organics Strawberry 2) Eminence Rhubarb Hyaluronic Acid Serum Eminence Bright Skin Licorice Root Exfoliating Peel

This serum pairs hyaluronic acid and vitamin-rich strawberries and rhubarb. It’s a powerful re-hydrator for dry skin. We’ve been testing this beauty on our skin for a few months now; it noticeably reduced those forehead “worry lines” and the those stubborn vertical lines around the mouth. We paired it with the Bright Skin Licorice Root Exfoliating Peel for superbly smooth, fresh skin. It’s like a toner, used a few times per week. Lactic and mandelic acids offer a nice little tingle, and reduce the appearance of dark spots. >> eminenceorganics.com

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Dr. Hauschka Lemon Lemongrass Body Oil

Oh, we looove this one. We’ve been dry skin brushing up a storm and getting our lymphatic systems flowing again. This zippy lemon lemongrass body oil from Dr. Hauschka is a beautiful, uplifting way to start your day. Lightly towel-dry post shower and slather 3-4 pumps all over. It’s happy energy in a bottle. Lovely! >> dr.hauschka.com/en_ca

Mitsuwa Collagen Pure by Nikkei Canada

Japanese women have a secret to their smooth and firm complexions; and it’s not just the miso soup — it’s collagen. Collagen as a supplement has been all the rage in Asia for years. One sachet a day provides a premium ingestible form of hydrolyzed collagen that is tasteless, odourless, and highly absorbable for maximum results. It’s plumping (the good kind!) from the inside out. >> mitsuwa.ca

Queen of 5) Wedderspoon the Hive Face Cream

Bee beautiful with this lovely pot of bee venom-infused cream. Antioxidantrich organic manuka honey and botanical oils invigorate and nourish. It’s great for dryer skin types. We hear that the British royal family are particularly fond of their bee venom treatments too. >> wedderspoon.ca

No refrigeration needed.

Skin Care Amaze Gel 6) Viva + Bio Brightening C Serum One of the most incredible non-abrasive exfoliating products we've tried, it’s no wonder they call it Amaze Gel. Dead cells seemingly roll off on your finger tips with a unique combination of ginseng and aloe vera. Bio Brightening C Serum delivers a high level of vitamin C to reduce the signs of aging and protect your complexion against sun and pollution. The base of argan, sweet almond and rosehip oil is divine and super moisturizing. It’s recommended to use only at night but we found that daytime use leaves a soft, dewy glow. >> vivahealthskincare.com f

Ask your local health & nutrition or supplement retailer about SILVER LINING™. trysilverlining.com

Questions? Call Matt at 519-860-2252

Cory Holly coryholly.com

Exercise and the mind

It should come as no surprise that exercise is essential for a healthy body; but studies have emerged demonstrating that exercise is not only crucial for our bodies, but for energy levels and our minds as well.

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.

Energy and Exercise

One of life’s greatest paradoxes is that in order to generate energy, you have to expend physical energy first. University of Georgia researchers found that inactive individuals who complained of fatigue could increase energy by 20% while decreasing fatigue by as much as 65% by incorporating one simple activity into their day-to-day lives: low-intensity exercise. On days where participants walked more total daily steps, they ended up with more energy compared to days when they walked less. In physics, energy is defined as the capacity to do work, and when performed correctly, that’s exactly what exercise is designed to do. Your capacity to perform well is absolutely relative to your physical shape and condition. And everything required to workout and train consistently, including dedication, discipline and determination, stems from the mind.

The brain

Studies have recently shown that moderate to high intensity exercise can increase brain-derived neurotrophic factor (BDNF), which enhances synaptic plasticity, neuronal functions of the brain and growth factors. Perhaps most excitingly, BDNF improves learning and mental performance by stimulating neurogenesis. What is neurogenesis? It refers to the growth and development of neurons. Neuro relates

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to nerves and genesis means the formation of something new. We used to think that the nervous system was fixed and incapable of regeneration, but in the 1990’s adult neurogenesis was demonstrated in non-human primates and humans. Unfortunately many of us still believe in the outdated false notion that once the brain is damaged due to abusive behavior or neglect, the neurons are forever lost. This is now proven untrue. It is possible to rebuild, regenerate and restore your brain at any age. And all you have to do is start dancing, running, weight lifting, swimming or cycling. Get your butt in gear and nature will provide new neurons and an entire substratum of neural pathways, tracts and connections. Of course it gets even better when exercise is combined with optimum nutrition. Supply your biological demand. Make this your personal guiding principle. When exercise and optimum nutrition are applied with equal force, you are truly in alliance with wisdom, logic and genomic science. Our bodies are not usually tired from activity, rather they are drained of vitality as a result of a sedentary life. Movement is the key to energy. And the more energy we have, the more we stimulate neurogenesis. So when you’re exhausted, it might seem counterintuitive to go for a walk or hit the gym, but trust us, your energy levels (and brain) will thank you. f

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

Eating with the seasons

Spring forward with fresh, energizing foods

Turmeric ginger almond latte Put a spring in your step with our latest obsession, fresh almond milk combined with juiced fresh turmeric and ginger root, a touch of black pepper, a sprinkle of sea salt and a kiss of maple syrup. The magic comes together with the MCT oil that helps transport the fat soluble curcumin (the active ingredient in turmeric) into your cells and give your brain a little lift. Serve warm or at room temperature; it’s quite possibly the best start to your day that your body could have. V I S TA M A G A Z I N E I S S U E N O . 1 0 5

FOR THE ALMOND MILK:

PREPARATION:

• 1 cup raw almonds, soaked • 3 ½ cups filtered water

TURMERIC LATTE: SERVES 1

• 1 heaped tsp peeled and finely chopped fresh turmeric (If you can’t find fresh turmeric, use 1 tsp ground) • 1 tsp peeled and roughly chopped ginger • 1 tbsp maple syrup • 1–2 tsps MCT coconut oil (start with 1 tsp, work up to 2) • pinch of sea salt • freshly ground black pepper to taste • 1 cup almond milk

First, soak almonds for at least 12 hours in pure water. Rinse and blend with filtered water until smooth and creamy. Strain into a large bowl through cheesecloth or a nut milk bag. Squeeze out all the liquid. 2. Pour 1 cup fresh almond milk into the blender and combine with turmeric, ginger, maple syrup, MCT coconut oil and sea salt and blend. Can be served at room temperature, steamed or heated on the stove. Whisk with a little matcha whisk for some silky foam. Enjoy!

Spring green curry We love this super express recipe because it’s fresh, makes the most of seasonal spring produce and doesn’t have any specific rules. Play around with the produce options and proteins. We used tofu here, but non-vegetarians, adding sustainable shrimp or chicken would be nice, too. Be sure to buy quality coconut milk, it makes all the difference. We’re in love with Cha’s Organics fair trade organic coconut milk from Sri Lanka.

• scant ½ tsp salt • 1 14-ounce can coconut milk • 1 large onion, sliced • 14 ounces water or vegetable broth • 6 ounces of firm tofu cut into ½ inch cubes • 1 cup of frozen edamame • 2 cups asparagus, cut into ½-inch segments • squeeze of fresh lime juice • ¼ cup small basil leaves P R E PA R ATI ON :

1. ING R E DI E NT S :

• 2 tsps good-quality storebought green curry paste

In a large thick bottom pot over medium heat whisk the curry paste with the salt and a small splash of the

coconut milk. Simmer for just a minute. Add the onion and saute until it softens up, just a minute or so. Add the rest of the coconut milk and broth and simmer for another five minutes. Taste and adjust for flavor — this would be the time to add more curry paste if needed (see headnotes). 2. Stir in the tofu and just before serving, the edamame and asparagus, simmer for just a minute. Finish the pot with a squeeze of lime and basil leaves. Taste, and adjust seasoning again if needed.

ALL R E CIPE PHOT OS © KAT HARIN E HE RRIN G E R, S A B IN E E D RIS S I- B RE D E N B RO C K . PH O T O A SSI STA N T / M O DE L : M A DI SO N C A L L B R E AT H

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Mung quinoa (I can take-on-the-world) power bowl INGREDI E NT S :

• 4 tbsps grass-fed butter • 1 head celery cut into ½” segments • fine grain sea salt • 1 large garlic clove, very thinly sliced • ½ tsp red chile flakes • ½ tsp ground ginger • ½ tsp turmeric • 2 tsps smoked paprika • big handful of dill, chopped • 2 ½ cups cooked mung beans (you could also mix up with garbanzos) • 1 cup cooked quinoa • ½–¾ cups water, or as much as needed V I S TA M A G A Z I N E I S S U E N O . 1 0 5

T O P P IN G S :

We added ½ an avocado, torn up pieces of radicchio, a salted greek dill yogurt and a thick thread of extra virgin olive oil. You can also add lots of chopped green olives, lots of cherry or roasted cherry tomatoes, quick pickled red onions, sprouts. P R E PA R AT IO N :

Heat the butter in a large pan over medium-high heat, stir in the celery along with a few large pinches of salt. Cook for 10–15 minutes, stirring every few minutes, until the celery softens, and then starts to brown and caramelize. Stir in the garlic, and cook for another minute.

Stir in the chile flakes, ginger, turmeric, and paprika. Cook, stirring constantly, for another minute or until the spices are fragrant. Stir in the dill, mung beans, quinoa, and then ½ cup–¾ cup of water—enough that the mixture is moist, not dry. For serving—the toppings are key, at the very least add a dollop of lightly salted yogurt to each bowl. Even better if you have any or all of the following on hand—green olives, salted dill yogurt, roasted cherry tomatoes, quick pickled red onions or shallots.

Almond meal cookies

Ginger carrot turmeric dressing Inspired by Heidi Swanson’s blog, 101cookbooks.com, this exceptional dressing is a treat. Make it on Sunday and add it to your salads, wraps or steamed veggies all week. It’s an intoxicating combo of sweetness, spice and astringent. We like to be quite liberal with the turmeric for its anti-inflammatory properties. The ginger will stoke your digestive fires and it’s a perfect pairing with those farm market fresh carrots, once the snow has melted. Enjoy! INGREDIENTS :

• cup full-fat coconut milk (look for fair-trade, organic) • ¼–1 tsp ground turmeric, or more to taste • 5 tsps peeled ginger (or more), chopped to measure • 3 medium farmer’s market carrots, scrubbed • ½ of a serrano pepper, stemmed (can substitute jalapeño) • cup extra virgin olive oil • ½ tsp fine grain sea salt • 2 tbsps toasted sesame oil • 1 tbsp miso (optional) • 1 tbsp maple syrup • ¼ cup rice vinegar • 4 medium shallots, peeled PREPARATI O N :

Puree the coconut milk, turmeric, ginger, carrots, pepper, olive oil, salt, toasted sesame oil, miso, maple syrup, brown rice vinegar, and shallots in a blender until very smooth. Taste, and adjust, if needed, with more salt or vinegar, or any other ingredient you think might need a little boost.

Making homemade almond milk makes for a beautiful product, but leaves behind the precious, organic almond meal that you certainly don’t have to feed to your compost. We’ve paired the leftover from almond milk with dates, coconut, grass-fed butter (all-Canadian), and rosewater for a very special little sweet treat. Play around with the measurements to taste and desired texture. I N G RED I EN TS:

• 1 cup of almond meal (leftover from making almond milk) • ½ cup of all-purpose flour • ½ cup of dried coconut • ½ cup (2 sticks) of grass-fed butter, room temperature • ½ cup of dried dates, chopped (without any added oils) • scant ½ tsp of fine grain sea salt • 3 tsp (or to taste) of rosewater • 1 tbsp of dried rose petals P REPARATI ON :

Preheat the oven to 350°C/190°F. In a medium bowl, whisk together the flours, coconut, salt and rose petals. Set aside. 2. In a food processor, cream together the butter, chopped dates and rosewater. Add in the dry ingredients, little by little. Mix until just together. 3. Spoon out batter and roll into small balls onto prepared baking sheets. We made thumbprints to press down. Place tray lined with cookies into the freezer and chill for 5–10 minutes. 4. Bake until cookies are slightly golden, about 15–17 minutes. Allow to cook slightly on the cookie sheet before transferring to a cookie rack. Be cautious, cookies are very delicate until completely cooled. Makes about a dozen cookies, depending on size. f 1.

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PRANA. AGNI. OJAS.

The three natural energy sources of Ayurveda Our obsession with enhanced energy has encouraged a marketplace full of power bars, caffeinated beverages, hyped up energy drinks, chemical stimulants, super-pills, and excessive exercise. Glynnis Osher

thespicelife.com themysticmasala.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.

I believe we may have a deep misunderstanding of where true energy comes from and how to attain it. In Ayurvedic practices we look at longevity and sustainable energy by balancing and restoring the three factors: prana (vital life force), agni (transformative fire), and ojas (essential life nectar).

PRANA I have always been fascinated by the concept of breatharians. They survive on the energy of the universe alone without food and sometimes even without water. These practitioners of light and breath derive their physical, mental and emotional energy source from prana, the vital life force. Without having to deprive ourselves of our food, however, we can realistically enhance our energy by activating prana through various focused breathing practices. This life force practice is culled from the generous well of cosmic energy. Prana is transported via the three central channels or nadis of the body, spiraling up and down the center and either side of the spine through the energy vortexes or chakras. Energy can be sent to any part of the body for healing through refining pranayama, or breath control. With concentration, this practice brings awareness and increased energy. This is not just a matter of deepening the breath or inhaling/exhaling for a certain period of time. There are very specific pranayama practices that can elevate our state of vitality.

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Kumbhaka is a refined breath control practice where one fills the lungs and holds or retains the breath for a few seconds at the top of the inhale, and empties the lungs and retains the breath at the bottom of the exhale. Science has confirmed this practice to have rejuvenating effects on the brain, bringing more life force to the mind and body.

AGNI In Ayurveda, agni is the powerful digestive fire of transformation, turning our food into energy and our thoughts into action. Agni is what digests and metabolizes our food and is dependent on the quality of food we eat, the attitude or feeling we have while we eat, and the condition under which we are eating. It is also the metabolic fire of the mind, transforming our thoughts and perceptions into mental and emotional vitality. Foods that are genetically modified, stale, chemically preserved, or that contain artificial flavourings deplete our system and derange our mental faculty. When we gobble our food unconsciously in front of the TV or computer we are dampening our inner fire. Negative thoughts and disturbing or violent impressions also aggravate our agni. When our agni is strong, we’re able to digest food efficiently and easily assimilate our daily experiences. If our agni is weak, toxic residue or ama will settle deep in our cells making us sluggish, fatigued and depressed, diminishing our vital life force, and ultimately manifesting disease.

No. 106

Next issue May / June 2016

“With simple attention to prana, agni and ojas we can find and sustain our true energy for life.” To boost our digestive fire there are simple practices that can sustain energy without having to habitually reach for that energy drink or mid-afternoon candy bar; choosing fresh organic foods, eating at regular times, avoiding icy drinks with meals, eating at a moderate pace in a calm environment, and drinking herbal teas during the day rather than perpetual snacking. Proper food combining is also important for sustaining good agni. Eating fruit separately from your meal will prevent bloating, gas and that heavy, tired feeling after a meal. This is an Ayurvedic rule of good digestion as improper food combining creates sludgy toxic waste in the system. This is what really zaps our energy.

OJAS The result of powerful agni is a refined substance called Ojas. This juicy word means vigor, the essential life nectar. This pure substance is what’s extracted from thoughts and food that have been properly and completely digested. If we desire good health, it is important to focus on eliminating the toxins in our body and building our ojas. This subtle nectar circulates through all the bodily tissues and the heart, sustaining us physically, bringing intelligence and clarity to the mind, and balancing our emotions. This is a state of pure bliss and total harmony giving us our true enduring energy. When our ojas is good, we have clarity of mind, lightness in our body (regardless of weight), we feel rested upon awakening, our skin glows, we feel energized throughout the day, enjoy good appetite and digestion, and rarely get sick. When we have an accumulation of toxicity or ama in the body/ mind we feel fatigued and depressed, have bad breath or body odor, sluggish digestion, a confused or irritable mind, unclear thinking, and difficulty manifesting our life purpose. With simple attention to prana, agni and ojas we can find and sustain our true energy for life. Making the choice for blissful longevity rather than feel-good, adrenaline-pumping quick-fixes will bring great health, good habits, and keep us fueled up for our highest aspirations. f

Eating organic on a budget Interview with health expert Bryce Wylde Organize your spice cupboard De-stress with medical Qigong

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Read past issues of Vista Magazine at: issuu.com/vistamagazinecanada

Dr. Nigma Talib, A Day in the Life

a Canadian naturopathic physician currently making her home in London, England and serving an A-list clientele with her cutting-edge skin care protocols.

1. HOW DO YOU BEGIN EACH DAY? I begin by having my lemon and water, and then taking Mimi, my Yorkie, for a walk around Notting Hill. Then I am off to see my patients.

6. IF YOU COULD CHANGE ONE THING ABOUT HEALTH CARE IN CANADA, WHAT WOULD IT BE? Gosh, that’s a big question. I’m not living in Canada at the moment, so I don’t know the changes,but in general I find that healthcare focuses on sick care. There should be a tier for health care and naturopathic medicine coverage. An ounce of prevention and a pound of treatment for chronic health conditions goes a long way and saves health care dollars in the end.

2. WHAT’S YOUR ‘GO-TO’ NATURAL HEALTH PRODUCT? Probiotics, paired with antioxidants. 3. VEGAN? VEGETARIAN? PALEO? OMNIVORE? FLEXITARIAN? Flexitarian. I listen to what my body needs and don’t stick to one type of diet. They don’t work for me. 4. WHAT’S YOUR SECRET TO STAYING HEALTHY WHILE ON THE GO? Sleep!

7. WHO INSPIRES YOU? My mother. f

5. WHAT’S ON YOUR NIGHTSTAND? (WHAT ARE YOU READING?) I’m currently reading Shantaram by Gregory David Roberts. It’s a very thick book so I’m working my way through it.

Reverse the Signs of Ageing: The Revolutionary Inside-Out Plan to Glowing, Youthful Skin, is available on Dr. Nigma’s website, healthydoc.com

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