Vista no. 111, March-April 2017 by Vista Magazine

MARCH/ APRIL 2017

Winner 2016 Best Magazine Redesign

No. 111 Welcome to

A more organic way of Being A CURE FOR EXHAUSTION: advice

from motivational expert Dai Manuel.

Ayurveda: lighting a fire for Agni Feng shui: inspire your vision board

FAVOURITE THINGS: Our Editor’s favourite (energizing) things that will have you calm and revived in no time.

Plant-based, everyday energy foods

The Ketogenic diet Clean up the dirty electricity in your home Frazzled? Grab some adaptogens

Interview with Angela Liddon of

Oh She Glows A DAY IN THE LIFE

P R I N T E D I N C A N A DA

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No. 111

Ask the average passerby what they want, other than money and world peace (hopefully), and it is likely energy. Energy can seem Welcome to superficial, but it’s quite the opposite. Last September, my little one began it, the it girl of the adaptogen movement. pre-school, and while I am over-the-moon at Ultimately, natural medicine is the Montessori environment, our immune there to help our bodies to adapt, while systems have taken a beating since then. It’s we do the inner work. It’s like putting a a common tale, I hear. But after a seemingly coat on before you head out the door. endless string of colds, I decided it was time My arsenal of herbal medicine was put to turn back to our kind, but stern, naturopathic doctor. to the test last week as I hopped over the Atlantic for Amongst other recommendations and lists of foods 4 days, to the largest organic trade show in the world, to cut out, she strongly recommended that I allow BioFach 2017. On display were organic products from for 9-10 hours of sleep a night. Gasp! As a chronic far flung regions of the globe. From French-prepared, “over-thinker” and generally someone who likes to beautifully-designed boxes of high-protein edible bugs to fill my plate quite full, this was Mount Everest. But a plethora of rare, wild-crafted berries from Scandinavia, nonetheless, like a true A-type, I’ve undertaken my exotic olive oils from Spain, and organic skin care from own little sleep revolution with the ideal outcome Eastern Europe and Asia. The show was mammoth, of filling my life with deeper, more solid energy. and one of my favourites of the year. I look forward to While my sleep revolution is still underway, bringing you more content and inspiration from afar. I can say that it’s an essential part of a two-prong As always, please feel free to reach out to me at approach. Sleep and adaptogens, you need both. editor@thenaturalistpublishing.com, and give me a Energy is also a very personal thing. Only you can follow on Instagram @kathherringer. I look forward work through the ball of yarn. In the meantime, I urge to hearing about your adaptogenic adventures. you to explore what natural medicines can do for you. Embracing adaptogens (there is more than one article in this issue to reinforce the message!) can be a tool that helps to put a buffer between you and the outer world of endless demands. I’m personally enjoying copious amount of Ashwaganda, as Desiree Nielsen, R.D. puts E D I TOR

A more organic way of Being

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Low Energy?

Whole Foods quiz: Power up! What you should try for increased energy.

The Organic Entrepreneur: A conversation with the founder of Smart Sweets.

SUPERSTAR SUPPLEMENTS TO HELP FEND OFF YOUR MENTAL AND PHYSICAL FATIGUE.

Fixing your fitness

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Resetting priorities with Dai Manuel.

Plant-based superfoods Q&A and recipes from Oh She Glows’ Angela Liddon.

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Contents

Welcome to

No. 111

MA RC H / A P RI L 2017

A more organic way of Being

Whole Foods:

Medicinal mushroom, Chaga.

The Ketogenic diet

Facts and research behind the Keto diet.

Dirty Electricity The 2nd article in a series on reducing your home exposure.

Creating a vision board

Applying Feng Shui to the art of creating a vision board.

Reviews Editor’s favourite (energizing) things.

Frazzled living? Desiree Nielsen, R.D. talks adaptogens.

Lighting up your Agni Ayurvedic wisdom for spring. TULIPS IN BL O O M .

A Day in the Life

with Oh She Glows blogger and author, Angela Liddon.

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Take a Breath

“You get up early in the morning and you work all day. That’s the only secret.” PHILIP GLASS, COMPOSER

Health benefits of being an early riser. Benjamin Franklin famously said “early to bed and early to rise makes a man healthy, wealthy, and wise”—and science agrees. When you’re feeling sluggish, it might seem counterintuitive to get an early start, but the benefits of getting up early are numerous. Research from the Journal of

Applied Social Psychology found that morning people were more proactive than evening types, leading to better job performance, greater career success, and higher wages. A University of Toronto study also found that morning people were generally happier and more alert than their peers who sleep in.

If that wasn’t reason enough, a report released by fitness tracking service Jawbone concluded that early birds logged fewer calories and ate more nutritious food than night owls—contributing to more overall energy. Skip the snooze button and set your day up for success, just don’t forget to hit the hay early! d

PHOT O: SP R I NG I N MOUN T PIL ATUS , L UC ER N E, S W ITZER L AN D, © IVA N A LVA R E Z D E L O R E N Z A N A

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Power up!

When your tank is nearing empty, it’s easy to grab a coffee or a sugary granola bar for a quick boost. But loaded with protein, energy balls are a better way to fuel up (and just as easy to make and munch on). Find which superfood powder is the best addition to your next batch:

Whole Foods

Maca Loaded with bio-available protein, quality carbohydrates, and alkaloids this nutritional powerhouse balances hormones in both men and women, resulting in sustained and elevated energy levels. The flavour of maca is nutty with a hint of butterscotch, making it easy to come back for seconds.

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Lucuma With a super low Glycemic index, this creamy, caramel tasting powder will satisfy your sweet tooth while helping to stabilize blood sugar, even out energy levels, and curb cravings and appetite. If you’re feeling wired after a workout, lucuma powder will help bring you back down.

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Goji berries An excellent source of antioxidants and amino acids, including powdered goji berries into your diet can have a great impact on skin conditions. The antioxidants will protect your skin from free radical damage while the amino acids will help to replenish that youthful glow in aging skin.

Camu camu Packed with more vitamin C than any orange you’ll ever eat, tart tasting camu camu powder will keep your immune system in tip top shape and helps you to protect against viruses and fight off those nasty colds.

PHOTOS CLOCKWI SE FR OM T O P R IG H T © TON I G EN ES , M AH ATH IR M O H D YA S I N , P O RT O G A S D A C E , BI G A CI S .

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Spirulina If injuries are keeping you from pounding the pavement, adding this potent anti-inflammatory powder into your diet could get you back on track. One of the leading sources of Gammalinolenic acid (GLA), spirulina is one of the most powerful anti-inflammatory agents in nature. And with 26-times the calcium of milk, both your muscles and your bones will thank you. d

Fancy a cuppa? “Where there’s tea, there’s hope,” wrote British dramatist Sir Arthur Wing Pinero. For many, it’s the symbolic “count to ten”and the ultimate comforting pick-me up. The health benefits of tea have been examined ever since the first infusions of Camellia sinensis, about 4,700 years ago in China. Both green and black teas provide antioxidants and phytonutrients. Organic consumption while still a small segment, is fast growing. China is by far the largest consumer of tea, at 1.6 billion pounds a year. But per capita, Turkey, Ireland and of course, the UK are home to the world’s biggest tea drinkers.

The world’s biggest tea drinkers:

AVERAGE ANNUAL TEA CONSUMPTION COUNTRY

LBS PER PERSON

TURKEY �� 6.961 IRELAND ��4.831 UK ��4.281 RUSSIA �� 3.051 MOROCCO �� 2.682 NEW ZEALAND �� 2.629 EGYPT �� 2.231 POLAND �� 2.204 JAPAN ��2.133 SAUDI ARABIA �� 1.983 CANADA ��1.121

SOURCE : THEATL A N TI C . C O M

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The top good-for-you whole foods Whole Foods

Chaga

Chaga has been used as a coffee replacement in Finland for 60 years!

Indigenous to Northern Canada and other cold climates, chaga— or the “Mushroom of Immortality,” and the “King of Plants”—is not your typical mushroom. This non-toxic fungus is known for containing cancer fighting

betulinic acid—derived from the birch trees on which it grows. Betulinic acid is only one of the many beneficial properties of this medicinal mushroom. It also has potent immune supporting properties, thanks to an abundance of beta glucans which can help to boost the weakened immune systems of people suffering from chronic fatigue syndrome, physical and

emotional stress, or undergoing radiation or chemotherapy. Most commonly ingested as a tea, replacing your morning coffee with this mellow energy booster can also help to reduce blood sugar, fight diabetes, protect the liver, and act as a powerful anti-inflammatory and pain reliever. Chaga contains zero known toxic compounds, so you can feel good about brewing yourself a second cup. d PH O T O © NATA L I A D

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Eating for Energy

The Ketogenic diet The Ketogenic diet is a very low-carbohydrate, adequate protein, and high-fat diet.

Originally developed in the 1920s, as a means of treating children with epilepsy, it was recently revived and remolded and touted by quite a few celebrities as a means of affecting weight loss. How does it work? The ketogenic diet involves eating high amounts of ‘good’ fat, such as nuts, cream and butter and cutting out white bread, pasta, grains and sugar. Eating large amounts of ‘healthy’ fat curbs hunger pangs, which means less calories are consumed over all. The regime is also heralded as an answer to higher energy levels and better muscle tone. Followers of the keto way say it really does work. Technically speaking, the goal of the keto diet is to enhance the attainment of a ketogenic state (ketosis or high level of ketones) in the blood. Ketones are produced from fat in the body as an alternate source of energy when little carbohydrate and moderate protein are consumed. Normal carbohydrate can be quickly converted into blood glucose while excess protein can also be converted to blood glucose.

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Ketones are produced in the liver and used as fuel, particularly by the brain, but also by other parts of the body. There are many versions of the diet, but regardless of the version, attaining a state of ketosis is hard as the daily consumption of carbohydrate must not exceed 20 grams, equivalent to just a little more than one apple. The best foods to eat are what we’ve come to know as healthy proteins, such as salmon, avocado and all natural nut butters, as well as eggs and a limited range of green veggies, including kale, spinach and cucumber. Is the ketogenic diet safe? Whilst it does sound extreme and you might want to speak with your health practitioner first, if done it should be simplified for at-home dieting, as the strict regime epilepsy sufferers embark on is monitored in hospitals. If done at home, it can alter blood lipid parameters. However, eating this diet has been found to have many other health benefits. Studies have shown that the ketogenic diet is beneficial to the management of many different health conditions like heart disease, cancer, acne, Parkinson’s disease, Alzheimer’s disease and polycystic ovary syndrome.

The ketogenic diet, like any other medical therapy may be accompanied by some side effects. These side effects are shown to be common, an be treated and are of shortterm duration. They include constipation, keto flu symptoms (fatigue, nausea, headache, cramps etc). These can be remedied by drinking water with salt and lemon and by employing a gradual reduction of carbohydrate intake. Diet supplements such as calcium, sodium, potassium and magnesium can also be taken. Although supplements are not necessary, some can be useful to help a ketogenic diet: • MCT OI L: Added to drinks or yogurt, MCT oil provides energy and helps increase ketone levels. • MI N ERALS: Added salt and other minerals can be important when starting out, due to shifts in water and mineral balance. • CA FFEI N E: High-quality, organic, toxin-free coffee can have benefits for energy and fat loss • CREATI N E: Creatine provides numerous benefits for health and performance. This can help if you are combining a ketogenic diet with exercise. • WHEY: Use half a scoop of whey protein in shakes or yogurt to increase your daily protein intake. d

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Whole Living

Dirty electricity Understanding Electromagnetic Fields (EMF), and how to reduce your exposure at home. BY KEVIN BYRNE, EMF EXPERT AND PRESIDENT OF EMF SOLUTIONS, EMFSOLUTIONS.CA

Dirty electricity—high frequency voltage transients on electrical wiring—is a potential universal carcinogen. For over a hundred years, it has been assumed that the higher incidence of diseases in urban areas was related to lifestyle. Clean electric power was originally intended to power our homes and buildings at a safe frequency of 60 Hertz (Hz). Today, it’s becoming increasingly contaminated with invisible micro-surges of dangerous high frequency energy that was not intended to be there—experts call this dirty electricity. Dirty electricity is a high-powered EMF (electromagnetic field) constantly emitted by electrical wiring and electrical devices plugged into contaminated circuits. As much of this energy is in the radio frequency (RF) range, it radiates a dangerous EMF several feet into a room—even when the electrical devices are turned off. Dirty electricity has become a steadily growing problem in recent years due to our increased use of dimmer switches, modern low-voltage lighting, and electronic devices such as computers and electronic entertainment centres. Spending so much time V I S TA M A G A Z I N E I S S U E N O . 1 1 1

close to these electric devices exposes us on a steady basis to toxic high frequency energy. The causes of dirty electricity Modern electronic devices, although energy-efficient, induce spikes and surges of high frequency energy back into a building’s electrical system resulting in dirty electricity. This happens when transformers, ballasts and power supplies convert AC current to the low voltage power used to power these electronic devices. In the process of saving energy these energy-efficient devices chop up the

“High levels of exposure to electric and magnetic fields in the frequency up to 100 kilohertz can affect the nervous systems, resulting in acute health effects, including nerve stimulation.” conventional AC 60Hz sine wave, creating electrical “feedback” or “noise”. Each burst will produce a ringing of the EMF spectrum, whose frequency extent will vary with the energy content

of the burst allowing to penetrate insulating barriers more easily. High frequency transients can extend into radio frequencies above several megahertz (1 MHz = 106 Hz) and into the microwave range of the electromagnetic spectrum. This high frequency energy is much more dangerous than your home wiring’s extremely low 60Hz frequency, because it has the ability to radiate from the wires and devices in the form of radio waves. The dirty electricity produced by common devices such as computers, TV, dimmers and low-voltage lighting systems rides on a building’s 60 Hz voltage. This electrical “noise” may be small in value, but when it is brought directly to the skin surface due to the ambient voltage fields it rides on, the potential for harm cannot be underestimated. Electrical “transients” Electrical transients can travel throughout an entire home or building and can contain up to 2,500 times the energy of a conventional 60 Hz electrical system. They ride along on a home’s 60 Hz electricity and radiate harmful EMF energy. Anytime we are in a contaminated building this energy is coupled to us by the capacitance in our bodies. The World Health Organization (WHO) recommended in June 2007 to set exposure limits against the biological effects of low-frequency

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While clean electric power was originally intended to power our homes at a safe frequency of 60 Hertz (Hz), today’s high frequency transients can extend into radio frequencies above several megahertz (1 MHz = 106 Hz), and into the microwave range of the electromagnetic spectrum.

electric and magnetic fields. According to the WHO: “High levels of exposure to electric and magnetic fields in the frequency up to 100 kilohertz can affect the nervous systems, resulting in acute health effects, including nerve stimulation.” How to mitigate the effects To help combat the negative health effects of dirty electricity, it’s recommended for the average home to install strategically-placed GS (Graham-Stetzer) filters— special capacitors designed to short-out this high frequency noise. The GS filters and meter were developed by Martin Graham, Professor Emeritus, College of Engineering at the University of California Berkeley and Dave Stetzer, an electrician and power quality expert from Wisconsin, and are designed to remove the dangerous RF radiation riding on a building’s electrical circuits. To ensure the effectiveness of GS filters, users should clean up electrical circuits throughout their homes, doubling up on filters where such devices as computers, entertainment centers, and printers exist, some of the major causes of dirty electricity. The average home has one computer, 1-2 regular TV sets (not plasma or LCD, which take more filters), a few dimmer switches and V I S TA M A G A Z I N E I S S U E N O . 1 1 1

little halogen lighting. As there are so many variables in the amount of dirty electricity in the home, each home is somewhat different. The number of filters required for the average home (1100 - 1800 sq ft) can range from 12-20. For best results you should use a Graham-Stetzer microsurge meter to install the filters properly. Note that one’s sensitivity to electromagnetic energy can greatly vary. For best results it is ideal to consult an experienced EMF expert to do an audit of your home. A leading scientist from Environmental and Resource Studies at Trent University in Ontario, Professor Magda Havas, heads the WHOs workshop on Electrical Hypersensitivity. Professor Havas tested the GS filters in well-conducted blind studies, and she found significant links between dirty electricity and headaches, diseases like Multiple Sclerosis and diabetes, as well as behavioural problems (ADD/ADHD) and asthma in children. When dirty electricity was removed from their homes and school environments, many of the participants in Professor Havas’ study noticed a marked improvement in their health. “People are experiencing better quality sleep and are enjoying higher energy levels during the day. Not only do the GS filters help people who are electrically sensitive, they are having a positive impact on people with multiple sclerosis and diabetes.

“People are experiencing better quality sleep and are enjoying higher energy levels during the day. Not only do the GS filters help people who are electrically sensitive, they are having a positive impact on people with multiple sclerosis and diabetes.” Professor Magda Havas, Environmental and Resource Studies, Trent University.

More specifically, results from pilot studies show that some people with MS who previously had difficulty walking or were dependent on canes, are now walking unassisted and with reduced pain. Diabetics who had the filters installed in their homes have lower fasting blood sugar levels and require less insulin.”. f

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Learning about the real impacts of sugar led founder Tara Bosch to develop a sweet containing only 2 grams of sugar per bag!

The Organic Entrepreneur

The gummies are non-GMO, natural—never artificial—and are coloured with betacarotene from carrots and sweetened with stevia leaf.

Sweet innovation Q&A with the founder of Smart Sweets B Y KATH AR I N E H E R R I N G E R

SmartSweets are the first smart candies that kick sugar. For one western Canadian entrepreneur, Tara Bosch, it’s about kicking sugar but keeping candy and creating a movement based on smaller, smarter choices.

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

We first found Tara at a small booth at a Vancouver wellness show. As gummy bear enthusiasts we gravitated towards the concept of stevia-sweetened versions that we could offer our little ones in good conscience, but also indulge ourselves. How did you get started as an entrepreneur, what was the inspiration behind Smart Sweets? Growing up, I had a really unhealthy relationship with food and that affected my body image and my self-esteem. Only later I learned to have a healthy relationship with food and consequently have a healthy relationship with myself. What really triggered the founding of Smart Sweets was a conversation I had with my grandmother. She shared her regrets of having too much sugar over the years, especially from candy, and how it impacted her health. That really sparked my interest to find an alternative for her and simultaneously, I learned about the real impact sugar has on us as a society, on our health and that of our loved ones. I was surprised to learn that nobody addressed natural alternatives to sugar in confectionary and shocked that we are consuming 75% over our daily intake of sugar in North America. We are spending billions on health care, negating the effects of sugar from everything from obesity to cancer. Everyone wants to feel good about enjoying the food they love. Developing that healthy relationship with food, it really became clear to me that the smaller, smarter and sustainable choices are the ones that allow you to have a long term healthy relationship with food and yourself. It’s not about giving up the foods we love; it’s just about finding those smaller, smarter choices that allow us to feel good and treat our bodies right.

When did you take your first steps towards turning it into a business? I’ve always loved entrepreneurship. I’d watch Dragons’ Den and Shark Tank religiously but I never really had the confidence to act on my own ideas. It all stems back to that unhealthy relationship with food. I was attending U.V.C. and I dropped out to build Smart Sweets full time. While I was attending U.V.C., I began my first start-up, which I guess affirmed my passion for entrepreneurship. After the conversation with my grandmother I realized the huge issue with sugar and no one was addressing it. In fact, instead of addressing it, companies and manufacturers intentionally add sugar to these packaged products. It’s called the bliss point. It optimizes how much fat, sugar and salt can be added to a product to optimize the palatability. This really sparked my passion. From day one I really saw it as a massive problem that needed to be addressed. How did this transform into what is Smart Sweets today? I really had no idea what I was doing. The most important thing was to just start doing it and to be okay to walk into the unknown and have confidence in the fact that I could figure it out along the way. In the beginning, I googled recipes. I tested marshmallow and gummy bear recipes. I got a candy thermometer and bought a gummy bear mold from Amazon.

PREVIOU S PA G E: THE S M A RT E S T S W E E T T R E AT S . T H IS PA GE : A LL PHOTOS © SMART SWEET S

1. FOU N D ER

2 I started contacting suppliers for raw materials and quickly learned that each supplier had a knowledgeable expert to explain the application. Combining these experiences, I was able to create the base formula for my products. I was then accepted into the career program of The Next Big Thing Foundation, founded by Ryan Holmes of Hootsuite. At that point I made my decision. I dropped out of U.V.C. and began building Smart Sweets full time. It really allowed me to accelerate the pace at which I founded Smart Sweets. I began working with a R&D team to really bring this formulation to something that was scalable and able to be manufactured at a commercial level.

TARA BOSCH P RESEN TI N G .

2. A

RA SP BERRY BEAR.

ONLY 2 G R A M S O F S U G A R IN A N E N T IR E B A G. PH O TO © S M ART S W E E T S

Can you tell me a little bit more about the ingredients in your products? We’re committed to using no sugar, no sugar alcohols, and no artificial sweeteners in our product. For an entire bag of gummy bears, it’s 2 grams of sugar, 24 grams plant based fiber and 5 grams protein. Our ingredients are non-GMO, natural and never artificial. They are free of gluten, peanuts, tree nuts, dairy, soy and casein, coloured with beta-carotene from carrots, plant based fiber and sweetened with stevia leaf. We are committed to using high quality ingredients that our bodies love. The products are safe for diabetics; they don’t spike the sugar levels. Also, you almost get the daily intake of soluble fibers, equivalent to 6 servings of vegetables. Before Smart Sweets the only options were products with sugar alcohol, which has a nasty laxative side effect because our bodies cannot break it down. Tell us about your #Kicksugar initiative? Kicksugar is really about driving awareness about the impact of sugar and what it does to our health. The purpose V I S TA M A G A Z I N E I S S U E N O . 1 1 1

is educating consumers about smaller, smarter choices they can make in their daily lives. It goes back to how sugar is affecting our society. Only now, we see FDA regulations, and companies mandated to add sugar to their labels. Consumers are becoming aware of those added sugars and are able to push back. The real idea of #kicksugar is to make smaller and smarter choices but still enjoy foods that we love. We are working on developing a partnership in the area of ‘kicking sugar’ with the Heart and Stroke Foundation, B.C. Children’s Hospital and different leading health based organizations. Do you have any specific goals you want to achieve throughout this partnership and the #Kicksugar mission? Yes, we are still talking with different organizations what could be the most effective way with different partnerships. Typically, candy is unhealthy and just full of sugar. First it sounds like an oxymoron that candy can be healthy. We need to get beyond current barriers and limitations on certain unhealthy foods. We are at the point now, where we

“For an entire bag of gummy bears, it’s 2 grams of sugar, 24 grams plant based fiber and 5 grams protein. Our ingredients are non-GMO, natural and never artificial. They are free of gluten, peanuts, tree nuts, dairy, soy and casein, coloured with betacarotene from carrots, plant based fiber and sweetened with stevia leaf. We are committed to using high quality ingredients that our bodies love.”

have the accessibility to make these products healthy. Then we can partner with different organizations and spread awareness. What’s next for Smart Sweets, you mentioned…marshmallows? The vision for Smart Sweets is to become the global leader in innovating smart confectionery products that kick sugar and drive awareness about the impact of sugar on our health. We need to push back on products that contain excess sugar and need to influence larger, multinational corporations. The consumer pressure has to encourage change on a larger scale. Smart Sweets next step is the launch of four additional smart, innovative confectionary products for the end of our year one. We are looking at launching with some larger chains, in the spring and then in fall rollout to the West Coast in the States. At this point my focus is on building a strong distribution to assure the accessibility to Smart Sweets, whenever and wherever somebody wants a sweet treat. And any hints on what the new products will be? The products will be vegan, which I am really excited about. I am focused on choosing confectionary products people know and love and create healthy versions of it. d

Elevate your vision board with Feng shui Most of us know what a vision board is; and most of us probably have some version of a vision board lying around the house. These little gems are powerful manifestation tools. Walaa Zeidan whatthefengshui.ca facebook, instagram and twitter: @whatthefengshui

Walaa Zeidan endeavours to live in a world filled with hard copy books, hand written notes and fast cars. Born in Beirut, Lebanon, she came to Canada as a refugee. Walaa is now CEO and Feng Shui Master of What the Feng Shui Corp. —

Why they work so well is quite simple; what we focus on, expands. The mind innately manifests whatever it is you are paying attention to. This is the basic law of attraction. When you create a vision board and place it in a space that you see often, no matter how brief, the mind engages in visualization exercises. It only takes a fraction of a second for the brain to process images and the more emotionally connected you are to those images, the faster the results. Vision boards have been used for many years. There is no difference to the visualization techniques used by Olympic athletes. The same brain patterns are activated when you are imagining something as when it is happening. Of course, the intensity differs, but the overall result is the same—at least according to the brain. When creating your next vision board, be sure to incorporate some of the following tips to help you manifest what you really want.

a company designed

1. Evoke emotion Choose images and sayings that you connect between the physical, with. Pick a handful of quotes that sum up emotional, financial your vision for your life. Don’t limit yourself and spiritual aspects of with negative self-talk. Whatever is available one’s life. As a Feng Shui to others is available to you, too. You just Master, she’s received have to want it badly enough. You must have distinction status a burning desire to succeed, to achieve. to create well-being,

harmony and abundance

“When you create a vision board and place it in a space that you see often, no matter how brief, the mind engages in visualization exercises.”

WEALTH & PROSPERITY

FAME & REPUTATION

LOVE & RELATIONSHIPS

PURPLES, BLUES, REDS

REDS, ORANGES

PINKS, REDS, WHITE

FIRE ELEMENT

FAMILY & PHYSICAL

SPIRITUAL HEALTH & WELLBEING

CHILDREN & CREATIVITY

GREENS, FLORALS, STRIPES

YELLOW, EARTH TONES

WHITE, PASTELS

WOOD ELEMENT

EARTH ELEMENT

METAL ELEMENT

KNOWLEDGE & WISDOM

CAREER

TRAVEL

BL ACK

GRAYS, SILVER

BLUES, GREENS

WATER ELEMENT

A BA G U A CHA RT I S A N I N E- SECTI ON ED EN ERG Y M AP

by one of the most renowned Feng Shui Grand Masters in Asia.

2. Set the mood Invite some friends over and have a vision board party. Yang energy created by gatherings gives momentum to whatever you are doing. Light some scented candles and play energetic music. Why not add some good vibes to your board?

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

3. Use the bagua chart A bagua chart is an energy map or grid. It is separated into nine sectors and each sector relates to a specific aspiration. By placing your images and quotes in the appropriate sectors, you will give an added boost to those ambitions.

It’s always a good idea to start any new project or venture during the new moon cycle.

Pick a handful of quotes that sum up your vision for your life.

A V ISION BO A R D . P H OT O © IVAN ALVAR EZ DE L O R EN ZAN A

4. Chart placement and timing It’s always a good idea to start any new project or venture during the new moon cycle. Familiarize yourself with a farmer’s almanac and read up on how the mighty moon impacts everything we do. The moon also has great manifestation powers—take advantage of it. Use the annual flying star energy chart to locate either the #6 star or the #9 star. Place your completed vision board in that star’s location of your room or your home. 5. Express gratitude The secret to manifestation and receiving is giving and gratitude. It seems a little strange to be focused on giving when you are asking to receive, but that is the beauty of energy. You ask to receive, so you give what you want and attract what you want; embodying those feelings. It feels really great to give. Be grateful for what you already have. It’s a good idea to verbally express five things you are grateful for each day. Not only will this help keep those things in your life, but you also invite more. Abundance is real. It’s available. Learn to be thankful.

“Visualization tools and techniques have the power to change your life. Learn to focus your attention on what you really want and watch how easily the universe will make that available to you.”

6. Cherish Most people create a new vision each year as part of their new year’s resolution. This is a great way to look back on your previous year and see how far you have come and what you need to focus on. Be sure to keep your vision boards intact. Do not dismantle or discard them. They carry energy. They are energetically a part of you and give you a great reference point. Expand your ideas each year and keep reaching higher. Allow vision boards to be instrumental in your growth. Visualization tools and techniques have the power to change your life. Learn to focus your attention on what you really want and watch how easily the universe will make that available to you. d

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

Puresource for

SIBERI A N G I N S ENG . P H O TO © PIXEL JOY

The A-B-Cs of herbal medicine: Adapt, Build and Calm with adaptogenic herbs

decline of human health. Continual high levels of cortisol leads to a cascade of hormonal imbalances affecting cognitive, emotional and mental health function, as well as energy and stamina, reproductive hormone production and the possibility of a complete immune breakdown. Adaptogens control the stress response by reducing the continued activity of the “fight or flight” response. Research suggests that adaptogens relieve stress by modulating the release of adrenalin and ultimately regulating cortisol levels.

The category of herbs referred to as adaptogens are said to stabilize and regulate physiological processes that promote homeostasis (health balance) particularly during times of stress. Active compounds MA RVA WAR D, C NP , CERT I F IED N UTR ITION AL PR AC TITIO N ER , S TR IV ES T O P R O V I D E E V I D E N C E BA S E D INF ORM AT I ON SUP P ORT I NG T H E EF F EC TIV E US E OF S UPPL EM EN TS AN D NU T R I T I O N .

In 1968, scientists Brekhman and Dardimov formally defined adaptogens as plants that have three characteristics. First, they are nontoxic; supporting safe, long-term consumption. Second, they produce a nonspecific biological response that improves the body’s ability to resist multiple forms of stress, including physical, chemical, and biological stressors. Third, they have a normalizing influence; adaptogens help to bring the system back into balance—adapt, build, calm. V I S TA M A G A Z I N E I S S U E N O . 1 1 1

The stress response or the “fight or flight” response When the brain perceives danger, it signals the “master gland” in the brain, called the hypothalamus, to stimulate the pituitary gland to release the stress hormones adrenaline and cortisol. They are vital compounds designed for survival if we are in life-threating situations; however, the ongoing activation of this response results in the perpetual release and build-up of cortisol which has been shown to contribute to the

The number of active compounds in adaptogenic herbs varies and each has its own unique combination of natural chemicals. Rhodiola and Siberian Ginseng, contain phenols that are similar in structure to our own calming agents, dopamine and norepinephrine. Dopamine and norepinephrine play a key role in the optimal function of our mood and emotions, and ultimately in controlling the fight or flight response. Rhodiola and Siberian Ginseng have shown noticeable effects after a single dose. Alternatively, Panax Ginseng and herbs that contain a compound structurally similar to corticosteroids (hormones produced in the SPONSORED EDITORIAL

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adrenal glands), support a healthy stress response after an ongoing daily dosing of one week or more. As corticosteroids are involved in a wide range of physiological processes that include the stress response, the immune response, and the regulation of inflammation. The active components in these plants play a key role in the regulation of the immune system, nervous system and the body’s entire endocrine system. Over the past seventy-five years, science suggests that the regular use of adaptogens has an all-encompassing effect on overall wellness; supporting cardiovascular health, blood sugar regulation, energy enhancement, athletic performance, mood and mental health, and overall hormonal regulation. Some adaptogens have hepatoprotective (liver protection) effects, while others can enhance eyesight, improve sleep, aid digestion and improve respiratory function. The modern day challenge of controlling our response to stress may be found in the use of adaptogenic herbs. Visit your local health food store and talk to their experts about the many options available specific to your personal needs. d LEARN MORE AT PURESOURCE.CA

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After years of research “finally” a new clinically proven anti-viral and daily immune optimizer A little known cold and flu formula has been used by the largest health authority in the world since the 1970s. BY DR. HARALD NEWBALL M.D. FACP, FCCP, FAAAAI* (*HARVARD MEDICAL SCHOOL TRAINED PHYSICIAN)

I’m pleased this herbal formula with its extensive clinical documentation is now available in an adult and children’s product under the name Prevail™ from Purica. Revered as an effective wide spectrum anti-viral combination, it’s commonly prescribed for fever, cold, cough, and sore throat, even upper respiratory tract infection, acute bronchitis, and pneumonia. So why has this well documented formula not been widely used in consumer products? The primary reason is that stabilizing the active ingredients is very difficult, compromising quality and results. These challenges were overcome here in Canada utilizing proprietary expertise and Canadian manufacturing. Prevail™ is the only concentrated V I S TA M A G A Z I N E I S S U E N O . 1 1 1

“We know the formulation works as it has been extensively documented in hospital, laboratory and clinical settings. We spent years perfecting the science, concentration and shelf life by developing proprietary innovations that guarantee the bioactivity of the finished product. A world class standard of quality.” — D R . J A C LY N T HO M S O N P H. D . C H EM IS T RY, U N I V E R S I T Y O F BR I T I S H C O L U M BI A

efficacious formulation of its kind that I know of in the world. Patient recovery time is exceptionally short regardless of the current seasonal strain of virus and is supported by clinical studies worldwide. This unique formula has additional anti-fungal, anti-bacterial, and even anti-asthmatic properties. • Actively inhibits viral replication. • Clinically proven treatment for flu

virus regardless of current strain. • 83% 3 day effectiveness rate for common cold. • Used in select hospitals since 1973. • 91-95% clinically proven effective for flu. • Over 2000 clinical trials worldwide. • World Health Organization (WHO) study concluded and confirmed as an effective remedy for flu. Immunidiol™, in Purica’s Prevent™ Daily Immune Optimizer is the combination of two herbal metabolites that in clinical trials have demonstrated superior strengthening of the immune system with immune modulating functions that improves one’s ability to adapt to stress. Modulating immune functions is a critical component to health, it’s the ability of your immune system to modify, adjust, or regulate your immune response to a desired level. • Improves cellular and hormonal immunity. • Increases activity of phagocytes (cells that protect the body). • Potent triggering agent of the immune defense system. • Increases the responsiveness of lymphocytes in the elderly. • Immunomodulatory activities. As a medical doctor, my attention is drawn to immune building and protective remedies that support a healthy lifestyle. d LEARN MORE AT PURICA.COM

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One Drop Dental for

PHOTO © FR EEP R OD33

Fighting dental disease with essential oils

BY AMELIA SPEDALIERE

Recently, a study showed that people with serious gum disease were 40% more likely to suffer from chronic illness. Your oral health has a direct impact on your body’s function and it can be maintained safely and naturally— through the use of essential oils. Pure essential oils have been used for thousands of years for their healing properties. They are naturally healing, derived from organic plant matter through distillation, reducing the plant to its essence and extracting its most powerful properties. bodyFood™ Dental serum is an innovative oral health care product that incorporates the healing powers of essential oils in a product that is safe to use in your mouth!

What’s in toothpaste? Chemicals like sodium fluoride, Saccharin, Sodium Lauryl Sulfate and Glycerin are used as sweeteners and foaming agents and give an illusion of sweetness and deep cleaning when in actuality they leave a V I S TA M A G A Z I N E I S S U E N O . 1 1 1

residue behind that promotes plaque buildup and bacterial growth.

Why make a change? Many individuals floss and brush daily only to find that when they visit the dentist, they are nevertheless suffering from a host of issues. Even in natural toothpaste you will find a myriad of foreign substances and chemical agents impossible to pronounce. Sugar is always an ingredient, cleverly disguised by another name. Brushing your teeth with sugar is an invitation for bacterial infection and tooth and gum decay; and it compromises your immunity. When the immune system has been compromised, bacteria in the mouth can cause infection in other parts of the body. Your oral health has a direct impact on your body’s function. Poor oral health is directly linked to diseases like heart disease,

high blood pressure, diabetes, osteoporosis, and arthritis.

The bodyFood™ difference The ingredients in bodyFood™ Dental Serum have been chosen because together, their therapeutic properties clean and detoxify the mouth. Your gums absorb the oils so they reach the root of the tooth—healing and increasing circulation, killing bad bacteria and more. Since there are no artificial chemicals, plaque and tartar don’t stick to the teeth. The oils have natural antibiotic, antiseptics, antibacterial, antiinflammatory and analgesic properties. bodyFood™ Dental serum reduces gum inflammation, decreases plaque and tartar build up, soothes bleeding gums, freshens breath, and whitens teeth. The lemongrass mint mouthwash packs a punch and is effective in the elimination of bacteria resistant to other treatments. bodyFood™ Dental natural products have proven to be more effective than any other on the market for maintaining oral health. bodyFood™ Dental has been clinically shown to destroy plaquebuilding bacteria while maintaining a healthy balance of oral flora. As many people shift to organic products and natural medicines to feed their bodies, it only makes sense to incorporate similar changes into an oral healthcare regime. d LEARN MORE AT BODYFOODDENTAL.COM

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From fatigued to fit: 5 steps to combat adrenal fatigue In my practice, every day I see patients who complain of low energy bordering on exhaustion. They wake up unrefreshed, drag themselves through the day, and, if given the opportunity, take naps in the afternoon. Some patients sleep through their alarm every morning, hitting snooze half a dozen times and then nursing coffees all day just to function. Sound at all familiar? Exhaustion can be due to a range of conditions, but there’s a chance you’re suffering from adrenal fatigue. In addition to intense fatigue, do you: • Feel unmotivated and irritable? • Get no joy from activities that once lit you up? • Feel overwhelmed at even the slightest sign of stress? • Notice you’re having an extremely difficult time losing weight (even with vigorous exercise and healthy eating)?

Fight or flight, and depletion

If it feels like your body’s coping mechanisms are completely tapped out, and you’re experiencing some (or all!) of the above symptoms, your adrenals may be suffering.

5 steps to prevent adrenal fatigue

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

The adrenal glands are two small glands that sit on top of the kidneys. They’re the body’s main stress responders. The body typically responds to physical and emotional stress by producing adrenal hormones such as epinephrine, norepinephrine and cortisol. When we experience stress, these hormones are released into the blood. They increase blood pressure and heart rate, and make more energy available for fuel—the much-described “fight or flight” response. The stress response is essential—it can protect us from real danger. However, when we trigger the stress response too often and stress hormones are continuously released, the body becomes depleted and exhausted. The good news is there are steps that you can take to prevent adrenal fatigue.

Aerobic exercise. Choose something that gets you sweating without leaving you totally exhausted.

BY DR. MARITA SCHAUCH, BSC. ND.

Relaxation techniques. Meditation, mindfulness, gentle yoga, and Epsom salt baths soothe the body and the nervous system. 3. Good sleep hygiene. No screens after 8 pm, consistent bed-time and a relaxing morning routine go a long way to restoring the effectiveness of sleep. 4. Reduce, reduce, reduce. Refined sugars, excess caffeine, alcohol and processed foods create additional stress on the system—cut them out and you’ll save yourself some stress. 5. Supplement, supplement, supplement. Stress can cause your body to use nutrients more rapidly, so anti-stress vitamins and minerals are needed to support the body. Try: • B complex (50-100 mg) once or twice a day • A good adrenal support formula like AdrenaSense® from WomenSense® (I swear by this one). AdrenaSense® contains powerful adaptogens like Rhodiola, Schisandra, Ashwagandha, Suma and Siberian ginseng. • Magnesium—at least 400 - 600 mg daily in the form of Magnesium bisglycinate, which can be found in two scoops of MagSense™. Magnesium is essential for relaxing the nervous system, muscle function, heart health and stress recovery. d 2.

LEARN MORE AT WOMENSENSE.COM

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Nordic Naturals for

Omega-3s: what to take, and when One of the most obvious questions from anyone interested in omega-3s is, how much should I take? It’s also one of the toughest, because there’s no definitive answer. NICK NOLOBOFF WRITES FOR NORDIC NATURALS AND IS AN ADJUNCT INSTRUCTOR IN THE HUMANITIES AT FLAGLER COLLEGE. HE HAS STUDIED SOCIAL SCIENCE, WRITING, AND PHILOSOPHY FOR OVER TWENTY YEARS, AND COMBINES THESE INTERESTS TO EDUCATE PEOPLE ON TRENDS AND NEW RESEARCH THAT SUPPORT NATURAL HEALTH AND WELLNESS.

A recommended daily amount for omega-3s has not been established the way it has for nutrients like vitamin C, or calcium. So, health experts suggest daily intakes based on a person’s stage of life, health status, nutritional profile, and what the research shows. One thing is certain however, omega-3s are essential for health across the lifespan.

During pregnancy EPA and DHA are the two most beneficial omega-3 fats. Your doctor may or may not mention the importance of prenatal omega-3 DHA, so it’s good to know what professional organizations recommend. Health Canada and the American Pregnancy Association (APA) both recognize the V I S TA M A G A Z I N E I S S U E N O . 1 1 1

“The combined advice of health experts around the world leads to a basic rule of thumb: adults need a minimum of 500 mg EPA+DHA daily for optimal health.”

recommends “Canadians consume at least 150 grams (5 ounces) of cooked fish each week.” This recommendation continues during pregnancy to ensure adequate intake of EPA and DHA. Omega-3 amounts vary widely in different fish species, with a 75-gram piece of cooked salmon topping the list at ~1000 mg DHA and ~500 mg EPA. Assuming you are eating salmon according to Health Canada’s recommendations, your weekly omega-3 intake during pregnancy would be ~3000 mg combined EPA+DHA, or around 400 mg per day.

Infants, children, adolescents

Omega-3 recommendations for infants and children vary by age and weight, but the vast majority of children do not get enough omega-3s because they do not eat enough cold-water fish. Nursing also affects babies’ omega-3 status, as nursing delivers need to get adequate DHA. The APA much of mom’s omega-3 stores to advises a minimum of 300 mg DHA her child. In early childhood, DHA daily during pregnancy. This figure is particularly important because is based on the recommendations of the brain relies heavily on DHA for the International Society for the Study growth and development. From about of Fatty Acids and Lipids (ISSFAL). age four through adolescence, most Health Canada’s Prenatal Nutrition children benefit from a higher ratio Guidelines for Health Professionals, of EPA to DHA for general health.

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The United Nations and World Health Organization’s joint summary on fats and fatty acids advises the following adequate daily intakes: • Babies 6–24 months: 10–12 mg/kg (DHA) • Children 2–4 years: 100–150 mg (EPA+DHA) • Children 4–6 years: 150–200 mg (EPA+DHA) • Children 6–10 years: 200–250 mg (EPA+DHA)

ISSFAL recommends: • Babies 1–18 months (up to 15 lbs): 32 mg/lb (EPA+DHA) • Children 18 months–15 years: 15 mg/lb (EPA+DHA)

Adults and seniors The combined advice of health experts around the world leads to a basic rule of thumb: Adults need a minimum of 500 mg EPA+DHA daily for optimal health. Dieticians of Canada recommends a bit less, around 300–450 mg. However, more than this amount (sometimes much more) is recommended for specific health concerns. The American Heart Association (AHA) recommends that individuals with documented Coronary Heart Disease consume 1000 mg EPA+DHA. For people with high triglycerides they recommend 2000–4000 mg. No adjustments to intake are indicated for seniors. Finally, it is worth noting that the U.S. FDA set a ‘Generally Regarded as Safe’ level of 3000 mg per day for omega-3s. d LEARN MORE AT NORDICNATURALS.CA

Go natural. Live life to the fullest. Natural Health Products (NHPs), such as vitamins and supplements, are used by 79 per cent of Canadians as part of their healthy and active lifestyle. The Canadian Health Food Association (CHFA) promotes a Canada in which everyone benefits from safe and effective NHPs. Visit your local CHFA Member health food store or chfa.ca to learn more.

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Editor's Favourites

Energizing things Vista-editor tested! A selection of excellent products that will help to support your mind and body, to feel calmed, revived, and energized.

Boreal Wildcraft The Wall cup + The Algonquin Tea Co. Awakening tea

Ethically hand-harvested in the Boreal forest, or by canoe along the shores of pristine rivers and lakes, or grown on organic farms. As a result their herbs are some of the purest and most vibrant available in the world. With one sip, it’s easy to believe. This particular energizing blend is caffeine-free, balanced and uplifting. In particular, when sipped from their beautifully-designed The Wall cup, which allows the herbs to fully bloom—no need for a tea bag. >> borealwildcraft.com | algonquintea.com

Orange Naturals Stress tincture

Renewal, in a bottle! I’ve recently added this tincture to my arsenal of adaptogenic herbs and it truly seems to take the edge off. Best results seem to be after at least 1 month of everyday use. A combination of organic and wild crafted Rhodiola, Ginseng, Ashwagandha and Linden extracts. Your nervous system (and family and coworkers!) will thank you. >> orangenaturals.com

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

Prairie Naturals Red Superfoods

Beets and pomegranates and berries, oh my! I’m loving this blend of red superfoods, it’s the perfect pick-me-up and antioxidant-rich addition to my smoothies. Picky little ones? A great way to sneak some extra nutrition their way in yogurt, even in sparkling water. >> prairienaturals.ca

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WomenSense AdrenaSense adrenal formula

If you’re not too keen on taking a liquid but still want a beautiful combination of high-quality adaptogenic herbs in one, this formula is excellent. The Ashwagandha, Ginseng and Rhodiola will help to restore your adrenals and improve your daily mental and physical performance. Again, it’s important to use adaptogens over a period of time, but I’m quite sure that once they kick-in, you’ll find them indispensable. >> womensense.com

DON’T LET

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Now Put Some Pep in Your Step uplifting essential oils kit

There’s nothing that uplifts the spirits more than the scent of citrus. Coming out of the winter doldrums into spring, this combo really does brighten the mood and add a little spring to your step. I keep several diffusers in my home and studio, and am keeping these scents on repeat. >> nowfoods.ca

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When is comes to products that truly deliver remarkable energy, this one has got to be at the top. Unless you’re living under a rock, you’ve heard of the Bulletproof coffee phenomenon. This product is at its heart, offering up amplified energy and mental performance. Add a spoonful to your Bulletproof coffee, Matcha or tea and engage your superpowers! >> ca.bulletproof.com K

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This beauty is the crème de la crème of spirulina’s, and a stunning, almost irridescent blue has you truly believe that it might just be magic. Provides deep cellular nutrition and energy. I use it right before a cleansing infrared sauna treatment, as it’s also useful in binding to and drawing out impurities in the body. >> e3livecanada.ca

MADE IN CANADA

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2017-02-2

Things have never been as screwed up as they are right now. Nowadays we applaud the 60 to 70-hour workweek; we celebrate giving up sleep to binge on the latest Netflix original.

Dai Manuel DaiManuel.com @daimanuel Dai Manuel is a coach, lifestyle mentor and bestselling author of the Whole Life Fitness Manifesto, an

indispensable guide for a healthier mind, body and spirit. As a digital thought leader and lifestyle mentor, Dai empowers people to lead a ‘FUN’ctionally fit life

S T R E S S E D- OU T, O VE R - T IR E D? © PAR AK S A

through education, encouragement and community. Dai models his work on the basis of 5 pillars: Fitness, Family, Finances, Faith with an overarching roof of ‘FUN’ built on a solid foundation of health.

We average 21 of every 24 hours living a relatively sedentary lifestyle, and yet we find both relief and comfort in owning a gym membership— “just in case” we ever choose to use it. We’ve commoditized stress and fatigue. We are competing with one another about who can create, hold on to and then function the best on the greatest amounts of them. But at what cost? Studies continue to show the “links between sedentary lifestyles and diabetes, some types of cancer, cardiovascular disease and obesity.” We’re stressed out, we’re overtired, and getting sicker and sicker. Fortunately for us, we’ve been presented with a solution to treat this problem; and it comes in the form

of a sugar sweetened beverage. Energy has been commoditized to the tune of almost $11.2B dollars in global sales in 2016 and it’s continuing to grow! I want to let you in on a little secret. There’s a way you can increase your energy, improve your focus and productivity, reduce your fatigue, achieve more restful sleep, and lessen the stress in your life; the best part is, it’s FREE! It’s called exercise. Now, I know what you’re thinking. “Dai, that’s no secret, we already knew that.” Hmm… really? Then why are most people not doing anything about it? V I S TA M A G A Z I N E . C A

It’s counterintuitive to think that exercising regularly—expending energy—would increase energy levels while reducing fatigue, but according to a study performed at the University of Georgia, it does just that. More than 90% of the studies examined indicated that sedentary people who participated in a regular exercise program reported less fatigue compared to groups that didn’t exercise. And what’s more amazing is that these same groups reported a greater effect of increased energy and less fatigue than groups that were using stimulant medications; these included medications used for attention deficit hyperactivity disorder and narcolepsy. The researchers shared that, “nearly every group studied which included a variety of people from

“More than 90% of the studies examined indicated that sedentary people who participated in a regular exercise program reported less fatigue compared to groups that didn’t exercise.” healthy adults, to cancer patients, as well as those with chronic conditions including diabetes and heart disease benefited from regular exercise.” So how about that? Exercising regularly actually increases energy and reduces fatigue… BAM! Secondly, people feel if they can’t commit to getting to the gym or exercising at least four to five days a week, for an hour or more at a time, V I S TA M A G A Z I N E I S S U E N O . 1 1 1

E X E R C IS IN G 15 MI N U TES A D AY CA N BE BEN EFI CI AL © YA K O BC HU K V I A CHE S L AV

then there’s no point. Well let me put your mind at rest—this is a bogus belief! It’s not just about the volume of time but rather about the quality of the workouts. Studies have shown that exercising as little as 15 minutes per day, if done with moderate to high intensity, can provide improved heart health, reduced risk of Type 2 diabetes and various forms of cancer. Those who up their weekly commitment to 150 minutes of moderate activity can experience a 31 percent lower risk of

“When you exercise, you increase the flow of oxygenated blood to the brain which in turn releases loads of hormones, creating an environment for not only nourishing, but also growing brain cells.” 46

dying prematurely over those who never exercise. And for people motivated by dollars and cents—especially when incurring undue expenses—a study published in the Lancet found that heart patients who moderately exercised for 30 minutes, five days a week, saved $2,500 in healthcare costs compared to those who did not. Hello?! If increased energy, enhanced health, and vitality isn’t enough of a motivator to exercise regularly, then do it for the ‘happiness’ effect. When you exercise, you increase the flow of oxygenated blood to the brain which in turn releases loads of hormones, creating an environment for not only nourishing, but also growing brain cells. A recent study from Stockholm, noted that during exercise there’s a drop in stress hormones—think runner’s high—which provides the exerciser with a nice antidepressant benefit. And when we feel good, we continue to do good things to keep that feeling. Just think about

it, you have the ability at any time to make yourself feel better by jumping off the couch and doing some burpees… well, maybe not burpees, but moving with purpose is a choice you can make anytime, anywhere. As crazy as the world may seem and as busy as we choose to be, how we deal with stress is completely up to us. We can treat it like a badge of honour, cultivating as much of it as we can, or we can choose to do something about it. We can choose to become day traders in positive energy—no suit required—just by lacing up a pair of running shoes and heading out the door for a quick 15-minute run. Moving our body with purpose each day is crucial to creating a life that is rich in experiences, optimal health, and enhanced happiness. Every day we are presented with a choice—do I exercise or do I not exercise? It’s completely up to us, but remember if all else fails and you’re struggling with making it happen, physics is on your side. A body in motion, likes to stay in motion… so get up and start moving now! d TURN TH AT S TR ES S I N TO E N E R GY ! © PAR AK S A

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

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Adaptogens: a centuries-old balm for frazzled modern living Desiree Nielsen R.D.

We are the frazzled, tired masses… which is why the wellness movement is such a powerful force in modern life. But how do we know when we’ve ‘achieved’ wellness? What does wellness feel like?

desireerd.com @desireerd Desiree Nielsen, R.D. Desiree Nielsen is a registered dietitian, whose particular interests include digestive health, antiinflammatory 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 Chapters Indigo

A S H WA GA N DH A R O OT S . PH OTO © ZIGR O U P - CR E AT I O N S

across Canada. Desiree is also the host of The Urban Vegetarian, a new cooking show on Gusto TV.

For me, and for many of my clients, it’s not just about becoming free of any overt health troubles. Ideally, I would love to feel both calm and energized as I move through my day. This is where defining wellness gets tricky. Studying nutrition, I learned to quantify energy as calories. Scientifically speaking, a calorie is a unit of energy. However, simply getting those calories in isn’t enough to keep us from feeling sluggish. At a cellular level, energy comes from production of adenosine triphosphate, or ATP. The food we eat becomes raw materials for the production of ATP in the mitochondria of our cells, but the ability to produce it is hampered by poor food choices and… you guessed it… stress.

This is where adaptogens come in. Chronic stress tends to go hand in hand with modern life and it has a number of implications: poor mood, fatigue, depressed immunity and inflammation. Probably the ‘buzziest’ things in wellness these days, adaptogens are substances that are thought to help the body resist the effects of stressors. Adaptogens are not new: they are traditional medicines such as ginseng, rhodiola, maca and ashwagandha. These herbs have been used as tonics for centuries…but they may just be what we need to thrive in the modern age. In scientific terms, many active compounds within adaptogenic herbs have similar chemical structures to catecholamines and corticosteroids V I S TA M A G A Z I N E . C A

involved in the stress response. Your adrenal glands, which sit atop your kidneys, are ground zero for your stress response along with your parathyroid and pituitary glands in a feedback loop known as the HPA axis. Adaptogens are thought to have a non-specific moderating effect on the HPA axis. Effects are as varied as mitigating oxidative damage, stress-induced genetic expression and either stimulatory or calming effects on the nervous system. However, some adaptogens may also help boost ATP production in the mitochondria, meaning that they may help you feel more energized on a daily basis. Choosing an adaptogen is a very individualized process, best done with your integrative health practitioner. While the science on adaptogens is still evolving, they are potentially exciting tools in helping support overall wellness when the going gets tough. Here are some of the most common adaptogens you may discover.

Ginseng

Panax Ginseng is a root which has been used as a tonic in traditional Chinese medicine for centuries. While much of the research on ginseng is in animal models, there are human trials to support a potential benefit for fatigue and improved focus and wellbeing in addition to improved blood sugar control. The active components in ginseng are called ginsenosides. V I S TA M A G A Z I N E I S S U E N O . 1 1 1

Rhodiola Rosea

Rhodiola rosea is a flowering plant also known as golden root, which is common to Northern Europe. Rhodiola is one of the better studied adaptogens; research has shown it to have a mildly stimulatory effect that helps alleviate fatigue. It may also help increase serotonin levels in the brain. Rhodiola has several active components, including rosavins, tyrosol, salidroside and procyanadins (molecules also found in green tea).

“For most of us on the wellness path, we understand that it is a journey… not a destination. Real wellness means working towards a lifestyle that is not just eating well and moving your body.” Ashwagandha

Ashwagandha—perhaps the ‘it girl’ of the adaptogens movement—comes from the root of a shrub called withania somnifera. Ashwangandha is thought to help alleviate anxiety and insomnia and protect the immune system from stress. Ashwagandha may also

help reduce CRP, a marker of chronic inflammation. Active ingredients include antioxidant/anti-inflammatory phenolics and withanolide compounds.

Maca

Common to South America, maca is actually a root vegetable. While it has been traditionally used as an adaptogen and aphrodisiac, research is still lacking to help us understand its effects. Early research does support the use of maca to improve libido and suggests it may be beneficial for mental wellbeing. A member of the brassica family, maca contains glucosinolates, just like its cousin, broccoli and it is thought that the main active component might be an alkaloid called macaridine. For most of us on the wellness path, we understand that it is a journey… not a destination. Real wellness means working towards a lifestyle that is not just eating well and moving your body. We also need to reduce our stress levels and prioritize self care. However, real life happens…and boy, it can get stressful. Adaptogens are an interesting option for helping to cope with stress. If you are interested in adaptogens, respect their medicinal value and talk with your integrative dietitian, physician or pharmacist to ensure that using them is right for you. d

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Oh, she glows! A chat with Angela Liddon, food blogger and best-selling author.

First, congratulations on your new little bundle of joy! Did you stock the pantry beforehand? How are you surviving? Thank you! We couldn’t have been happier to welcome a sweet baby boy into our family this past September. In preparation for Arlo’s arrival, stocking the pantry and freezer was

something I definitely tried to do: I made double batches of our favourite soups, and prepared a bunch of smoothie freezer packs and stick-to-your-ribs snacks (like my Glo Bars—what I call my popular homemade granola bars), too. We’ve long eaten our way through that stockpile, but every now and then I like to make a big batch of something to freeze for a quick meal later. We’re still very much adjusting to life with

Whole Interview

two small kids; it doesn’t happen as often as I’d like, though! What was the inspiration behind your latest cookbook, Oh She Glows Every Day? My busy lifestyle as a new mother and business owner was a big inspiration for Oh She Glows Every Day, as I found myself always looking for ways to simplify meals.

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

Whole Interview

Oh She Glows Every Day features over 100 of my favourite go-to, delicious and wholesome plantbased recipes, as well as my best tips and tricks for saving time in the kitchen. This cookbook includes a great mix of weekday recipes as well as more time-consuming (but worth it!) special occasion recipes. What’s the best feedback that you received from readers? The feedback I receive from my

readers is one of the most rewarding parts about what I do. So many people tell me my blog and recipes have inspired them to forgo animal products in their diet and embrace more plant-based foods. I’ve also heard stories from readers who have overcome illness, lost weight, changed their careers, even overcome depression or an eating disorder. It’s incredibly inspiring, and really motivates me to keep going on those days when I’m feeling a bit lost.

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

What are three ingredients that you always have on hand? Chickpea miso because it adds an incredible depth of flavour to soups, dressings, gravies, and veggie stir-fries. Nutritional yeast because it lends a bit of a cheesy flavour to my cheese sauce and things like tofu ricotta or simple homemade popcorn. Lastly, I love to have organic matcha green tea powder on hand as it’s super healthy and so easy to add to lattes and smoothies for a quick energy boost. d

Eating with the Seasons

Everyday, plantbased energy foods From Angela Liddon’s new book Oh She Glows Every Day

V E GA N, G LU T E N - FR EE

Roasted hazelnut-almond granola clusters MAKES 6–7 CUPS INGREDIENTS:

• ¾ cup raw hazelnuts • ½ cup raw almonds • 1 1/3 cups gluten-free rolled oats • ½ cup unsweetened shredded coconut • ¼ cup + 2 tbsps non-dairy mini chocolate chips • ½ cup dried cherries, finely chopped

• 2 tbsps chia seeds • ¼ tsp plus 1/8 tsp fine sea salt • 1 tbsp virgin coconut oil • 4 ½ tsps brown rice syrup • ¼ cup almond butter • 1/3 cup pure maple syrup • 2 tsps pure vanilla extract

PREPARATION:

2. 3.

5. 6. 7.

Preheat oven to 300°F. Spread hazelnuts and almonds over a baking sheet and roast for 12–14 mins, until hazelnut skins have darkened. Let nuts cool on the sheet for 5 mins. Transfer hazelnuts to a damp dishcloth and rub vigorously until most of the skins fall off. Chop hazelnuts and almonds and set aside. Line a large baking sheet with parchment paper. In a large bowl, stir together chopped hazelnuts and almonds, oats, shredded coconut, chocolate chips, cherries, chia seeds, and salt. In a small pot, melt coconut oil over low heat. Transfer to a small bowl and whisk in brown rice syrup, hazelnut almond butter, maple syrup, and vanilla until smooth. With a spatula, scoop wet mixture onto the dry mixture. Stir well until thoroughly combined. Scoop granola mixture onto prepared baking sheet and spread into a thin layer, ¼- to ½" thickness. Bake for 10 mins, rotate the pan and bake for 8–12 mins more, until the bottom and edges of granola are starting to turn golden. The granola will get crispy as it cools. Let granola cool completely on the baking sheet, then break it apart into clusters.

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

Eating with the Seasons

INFUSED WITH SUN-DRIED TOMATOES, OREGANO, GARLIC, OATS, AND A SLEW OF NUTRITIOUS SEEDS, THEY TASTE LIKE PIZZA, BUT THEY’RE FULL OF HEALTH BENEFITS. THE COMBINATION OF SEEDS IS RICH IN HEALTHY FATTY ACIDS AND ANTIOXIDANTS, AND THE RECIPE IS BOTH GLUTEN-FREE AND TREE NUTFREE. THEY MAY LOOK INTIMIDATING TO MAKE, BUT THEY COME TOGETHER INCREDIBLY FAST AND EASILY.

V E GA N, G LU T E N - FR EE, N U T- FR EE, S OY- FR EE

Sun-dried tomato and garlic superseed crackers MAKE S 3 5 INGREDIENTS:

• 1/3 cup sun-dried tomatoes (dry, not oil-packed) • 1 ½ cups boiling water • 1 cup raw hulled sunflower seeds • 1 cup gluten-free rolled oats • ¼ cup hemp hearts • ¼ cup raw pepitas • ¼ cup white sesame seeds • 2 tbsps black sesame seeds or more white sesame seeds • 2 tbsps whole chia seeds • 3 tbsps ground chia seeds • 1 ¼ tsps garlic powder V I S TA M A G A Z I N E I S S U E N O . 1 1 1

• • • • • •

1 large clove garlic, grated 2 tsps dried oregano 1 tsp coconut sugar or natural cane sugar 1 tsp dried basil ¾ tsp fine sea salt, or to taste 1/ tsp cayenne pepper (optional) 8

PREPARATION:

Preheat oven to 300°F. Line two 13"x18" baking sheets with parchment paper. 2. Place tomatoes in a bowl and cover with boiling water. Soak 5–10 mins. 3. In a large bowl, stir together remaining ingredients. 4. Scoop softened tomatoes and transfer to a food processor, reserving soaking water. Process tomatoes until minced. Scoop tomatoes into bowl with seed mixture. 1.

Add tomato soaking water to bowl and stir to absorb. 6. Transfer seed mixture to each baking sheet. Spread mixture starting in the center to form a rectangle, no more than ¼" thick. Be sure that the dough is uniform in thickness. 7. Bake for 30 minutes. Remove, and using a pizza slicer, carefully slice dough into large crackers. Flip each cracker—don’t worry if a couple break here and there! 8. Return to oven and bake for 23–25 mins more, until crackers are golden. Remove from oven and let cool for 5 mins. Transfer crackers to cooling racks and let cool completely. 5.

EVERY PLANT-BASED EATER NEEDS A QUICK, SATISFYING, VERSATILE, AND PROTEIN HEAVY SIDE DISH TO RELY ON AT A MOMENT’S NOTICE. SUN-DRIED TOMATOES ADD UMAMI AND DEPTH OF FLAVOR, WHILE THE TART, MUSTARDY VINAIGRETTE ADDS BRIGHTNESS AND ACIDITY TO THE EARTHY LENTILS. IT’S DELICIOUS ON TOP OF SALADS, STUFFED INTO BIBB LETTUCE CUPS, THROWN INTO WRAPS OR PITAS, OR SIMPLY SERVED AS THE MAIN PROTEIN SOURCE FOR ANY MEAL.

V E GA N, G LU T E N - FR EE, N U TFR EE, S OY- FR EE, G R A I N - FR EE

The best marinated lentils MAKES 4 CUPS INGREDIENTS:

• • • • • • • • • • • •

PREPARATION:

1 cup uncooked French green lentils 1. Rinse and drain lentils ½ cup uncooked brown lentils and put in a medium 2 tbsps extra-virgin olive oil saucepan along with 4 2 tbsps + 1½ tsps red wine vinegar cups of water. Bring to 1 tbsp fresh lemon juice a boil over medium to 1½ tsps Dijon mustard high heat, then reduce 1½ tsps pure maple syrup heat to medium. 1 tsp fine sea salt, or to taste Simmer, uncovered, ¼ tsp freshly ground black pepper for 20 to 25 minutes, until tender. 1–1½ cups thinly sliced green onions 2. In a large bowl, whisk together oil, 1/ cup fresh parsley leaves, minced vinegar, lemon juice, mustard, maple 3 ½ cup oil-packed sun-dried tomasyrup, salt, and pepper. Stir in green toes, drained and finely chopped onions, parsley, and tomatoes.

Drain lentils very well. Spoon into the bowl with the other ingredients and stir well. Season with additional salt and pepper. 4. Serve immediately, or let cool slightly and then cover and marinate in the fridge for a couple of hours or overnight. Stir well before serving. This dish will keep in an airtight container in the fridge for up to 1 week, or freeze it in a freezer-safe zip-top bag for up to 1 month. 3.

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

Eating with the Seasons

THIS SOUP SHOWS OFF THE FLAVOR OF RED CURRY PASTE, AN AUTHENTIC THAI INGREDIENT. IT WORKS WONDERS IN THIS SOUP, CREATING RICH AND FULL-BLOWN FLAVOR IN AN INSTANT! IF YOU DON’T HAVE ANY ALMOND BUTTER, FEEL FREE TO USE PEANUT BUTTER INSTEAD. IT’S ALSO FANTASTIC SERVED WITH A SCOOP OF COOKED RICE ON THE BOTTOM OF THE BOWL TO MAKE IT HEARTIER.

V E GA N, G LU T E N - FR EE

Creamy Thai carrot sweet potato soup

PREPARATION:

MAKE S 8 C U P S INGREDIENTS:

• • • • • • • • • • • •

1 tbsp virgin coconut oil 2 cups diced sweet onion 2 cloves garlic, minced 3. 1 tbsp minced fresh ginger 4. 2 tbsps red curry paste 4 cups low-sodium vegetable broth, plus more if needed ¼ cup raw almond butter 3 cups diced peeled carrots 3 cups diced peeled 5. sweet potatoes ½ tsp fine sea salt ¼ tsp cayenne pepper (optional) Freshly ground black pepper

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

In a large pot, melt the coconut oil over medium heat. Add the onion, garlic, and ginger and sauté for 5 to 6 minutes, until the onion is translucent. Stir in the curry paste. In a small bowl, whisk together some of the broth with the almond butter until smooth. Add the mixture to pot, along with remaining broth, carrots, sweet potatoes, salt, and cayenne (if using). Stir until combined. Bring soup to a low boil over mediumhigh heat and reduce the heat to medium-low. Cover and simmer for 15–20 minutes, until the potatoes and carrots are fork-tender.

Ladle soup carefully into a blender. With the lid slightly ajar to allow steam to escape, blend on low and slowly increase speed until the soup is completely smooth. (Alternatively, you can use an immersion blender and blend the soup directly in the pot.) 7. Return soup to the pot and season with salt and pepper. If desired, you can thin the soup out with a bit more broth. Reheat if necessary. 8. Ladle the soup into bowls and top with minced cilantro, almonds, and a squeeze of lime juice, if desired. This soup will keep in the fridge for up to a week, and freezes well for 1 to 2 months. 6.

MY SECRET IS SLOW BAKING THE MACAROONS AT A VERY LOW OVEN TEMPERATURE TO ENSURE THAT THE DELICATE COCONUT AND ALMONDS DON’T BURN BEFORE THE INTERIOR IS BAKED. DRIZZLE THEM IN MELTED DARK CHOCOLATE FOR THE ULTIMATE TREAT. BE SURE TO USE MELTED COCONUT BUTTER AND NOT COCONUT OIL IN THIS RECIPE. THE COCONUT BUTTER IS NECESSARY FOR PROPER BINDING, AND COCONUT OIL WILL NOT WORK IN THIS RECIPE.

VE GA N, G LU T E N - FR EE, G R A I N - FR EE

Chocolate-dipped vanilla bean macaroons MAKES 13 LARGE MACAROONS INGREDIENTS:

• 1 cup raw almonds, ground to a fine meal • 1½ cups unsweetened shredded coconut • ½ tsp + 1/8 tsp fine sea salt • ½ tsp ground cinnamon • ½ cup pure maple syrup • ¼ cup coconut butter, melted • 1 tsp pure vanilla extract • 1 vanilla bean, seeds scraped, or ¼ tsp pure vanilla bean powder • 3½ ounces non-dairy dark chocolate • 1 tsp virgin coconut oil

PREPARATION:

Preheat oven to 275°F. Line a baking sheet with parchment paper. Line a large plate with parchment paper. 2. In a large bowl, stir together almond meal, shredded coconut, salt, cinnamon, maple syrup, melted coconut butter, vanilla extract, and vanilla bean seeds until thoroughly combined. 3. With a 2 tbsp retractable cookie scoop, scoop a ball of dough and pack it in so the top is flat. Release the dough onto the baking sheet. Repeat, setting the macaroons about 2" apart on the baking sheet. 4. Bake for 15 minutes, then rotate the pan and bake for 10–15 1.

mins more, until macaroons are a bit golden around the edges. Let cool on the baking sheet for 10 minutes, then carefully transfer to a cooling rack to cool completely. In a double boiler, melt chocolate and coconut oil together over lowmedium heat, stirring until smooth. Dip the flat base of each cooled macaroon into chocolate. As you dip, place each macaroon onto the parchment paper-lined plate, upside down. Freeze macaroons until chocolate has hardened. Flip each macaroon chocolateside down and drizzle remaining chocolate on top. Freeze until the chocolate drizzle is firm. d

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

Fuelling your fire of vitality

In Ayurveda the most revered of all the principles for sustained energy and health is that of the Fire God Agni.

Glynnis Osher

thespicelife.com Glynnis Osher is a Certified Ayurvedic Practitioner (CAP), passionate teacher and published author in the fields of Ayurveda and aromatherapy. Glynnis is on faculty at the Vancouver School of Bodywork and Massage (VSBM) teaching Aromatherapy, Indian Head Massage, and Ayurvedc Self-Care. Glynnis is co-founder

of The Spice Life, a company offering online education and products in Ayurvedic aromatherapy and aromanutrition. Glynnis has coauthored the book Your Irresistible Life: 4 Seasons of Self-Care through Ayurveda and Yoga Practices that Work.

This is the vital fire that transforms food into energy and thoughts into intelligent action. It is the metabolic flame that gives us both mental and physical energy and also our emotional stamina. It is the brilliant light that fuels every single cell, tissue, organ and system inside our entire body. Without this fire, we would not survive, and we definitely would not thrive. In the rich and complex mythology of Hinduism and the deep and Cosmic works of the Vedas is where the fire God Agni is revealed and revered. The Vedas are part of a comprehensive and sacred body of knowledge channeled by the great sages from the Cosmos. They contain the

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

“The principle of Agni is the brilliant light that fuels every single cell, tissue, organ and system inside our entire body..” knowledge of the source of all life. This informs us of the powerful principle of Agni which gives us life. It all begins with the celestial energy of the sun transforming the essence of the plants into energy. In turn this is transformed into energy in our body as we eat the plants, inhale their

“According to Ayurveda, we are made up of seven tissue layers. Each layer builds the next through the transformation by Agni of everything that we take in— breath, food, and all external sense impressions such as smells sights, and sounds.”

No. 112

Next issue May / June 2017

Women’s health issue Reproductive health

essential oils and digest them as our own life force. According to Ayurveda, we are made up of seven tissue layers. Each layer builds the next through the transformation by Agni of everything that we take in—breath, food, and all external sense impressions such as smells sights, and sounds. All of these are metabolized and transformed into energy. The quality of this energy depends on the choices we make and what we put into our fire. This final transformation is our life-force known as Ojas, our immunity. Our vitality, energy and desire for life are created by this journey of transformation to produce this vital essence. If we are feeling sapped, it is because our digestive fire is low and our body temple is being built with undigested, poorly transformed energy. If you notice a chronic condition of low energy this could mean that toxins have accumulated in the body from undigested

food and in the mind from undigested sense impressions. Disturbing sense impressions that may deplete us mentally are violent shows, negative thoughts, unkind words, bad smells, aggressive touch, and loud disturbing music or sounds. That, which may weaken our life force, are poor quality processed foods, synthetic chemical smells, stale leftovers, GMO foods, overeating, eating in a hurry, combining raw fruits with other foods, insufficient sleep, disrupted sleep, lack of appropriate exercise, and overwork. What is needed then are pure fresh foods aligned with the season, beautiful sense impressions that nourish the tissues and a practice of quietude that gives space for these metabolic actions to occur. Boosting energy for the long term is a commitment to a balanced lifestyle. By including a routine that honours Agni and stokes the powerful fire of transformation you can ensure boundless energy for life. d

Stress, sex and sleep Modern Ayurvedicinspired recipes

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Burpees can improve your sex life! Bedtime foods

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Superfoods for sleep and arousal

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Arianna Huffington's sleep revolution

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Angela Liddon A Day in the Life

When she’s not crafting plant-based recipes for her award-winning blog, Angela Liddon stays grounded with family and a cup of coffee.

11. HOW DO YOU BEGIN EACH DAY? French Press coffee using freshly ground organic coffee beans and some unsweetened almond milk. I was never a coffee drinker before my kids—but never say never!

4. WHAT’S YOUR SECRET TO STAYING HEALTHY WHILE ON-THE-GO? I love to pack food when I’m on the go, whether it’s a homemade energy ball and water for a short outing or a cooler filled with food for the family for a longer day trip.

2. DO YOU HAVE A ‘GO-TO’ NATURAL HEALTH PRODUCT? Brewer’s Yeast, as it naturally boosts my milk supply while nursing. It’s also packed with B vitamins and protein, too. Although, I’ll warn you, it tastes horrible! I mix a bit with water and take it like a shot because I can’t bring myself to add it to food.

5) WHAT’S ON YOUR NIGHTSTAND? Bowls of Goodness by Nina Olsson (yes, I love to read cookbooks!) 6) WHAT INSPIRES YOU? My kids. I want to be a good role model for them and I’m always thinking about what they’re learning from me. d

3. VEGAN? VEGETARIAN? PALEO? OMNIVORE? FLEXITARIAN? I identified with the vegan label for many years, but a couple years ago I decided to go label-free while still enjoying a plant-based diet. Going label-free has been positive for me as I don’t feel the pressure to be perfect anymore.

FI N D A N G E L A ' S N E W E S T BO O K O N HE R W E BS I TE, O H S H E G LO WS . C O M /B OOK

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tired of being

tired? Do you suffer from any of the following? Fatigue and a lack of appetite? Pale skin & dark circles under eyes? Difficulty concentrating? Chills or catch colds easily? Brittle hair or fingernails that chip easily?

You may be iron deficient The more questions you answered “yes” to, the higher your risk of being iron deficient.

Feeling tired, Floradix® may be your solution.

NPN 02242012

Floradix® is an easily absorbed, plant-based liquid iron and vitamin formula that is easy on the digestive tract and free of artificial colours and flavours. Floradix® Formula has been helping women reduce exhaustion & fatigue caused by iron deficiency for over 60 years. Feel the difference Floradix® makes. Available in natural health food stores, select grocery stores and pharmacies.

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