SIMPLE IS BEST 2016 | $2.99
THE AL R NATU E TO GUID ESS STR 50 pg. 3
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BACK TO BASICS
BEAUTY
ROUTINE
KICK BACK AND RELAX
IN ASHEVILLE, N.C.
5
REASONS FOR WEIGHT GAIN
EVA LARUE E X C L U S I V E
HOW REDUCING STRESS MADE HER HEALTHIER
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GET A GOOD SLEEP WITH
MELATONIN
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It can make all the difference. Here’s why. Normally, as daylight fades you get sleepy because nerve cells in your eyes send a message to your brain that triggers your pineal gland to slowly release melatonin into your bloodstream. When your sleep pattern is thrown out of balance by jet lag, irregular schedules, sleep disorders, age-related factors, or stress, a melatonin supplement can help get you back into a normal sleep pattern. Melatonin products from webber naturals may help you get to sleep, stay asleep longer, and improve sleep quality. Safety Precautions: Consult your physician for use beyond 4 weeks. If you are taking prescription medication or have a health condition, review label precautions and consult your doctor before using melatonin. Also consult your doctor for guidance on the use of melatonin for children. Do not take melatonin during pregnancy or breastfeeding, or if you have a seizure disorder. Do not use it with sedatives or immunosuppressive drugs. Do not operate machinery or a motor vehicle for 5 hours after taking melatonin.
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SIMPLE IS BEST
15
35
80
CONTENTS SIMPLE IS BEST 2016
In every issue 8
Editor’s Letter
10
Contributors
12
Balanced Living
15
Eco Chic
73
Grocery Basket
78
Inspired Living
82
Horoscope
58
Departments BEAUTY & FASHION 20
Get the Look
22
True Neutrals Embrace soft cream and rose-toned hues
28
Beauty Terminology
HEALTH 32
Health News
33
Upcoming Ingredient Dragonfruit
35
Stress Managment Buyer’s Guide ❯ 36. Managing Stress ❯ 38. Thyroid ❯ 40. Sex Hormones ❯ 42. Sleep ❯ 44. Adrenals ❯ 46. Concentration and Memory ❯ 48. Try These!
6
52
5 Tips To Maximize Your Fitness Plan
54
Get Summer Ready Five strange reasons for weight gain
COVER STORY
YOUR LIFE
58
76
Blissful Bathrooms Ideas for redoing your bathroom
80
Travel Asheville, North Carolina
Back to Basics Eva LaRue’s personal health solutions
FOOD 64
72
Add Colour to your Cookout Fresh, unexpected twists for your next BBQ party What’s In Your Fridge Roz Weston
WANT TO SEE MORE? FOR EXTRA CONTENT DOWNLOAD VIVA’S DIGITAL VERSION FROM ITUNES OR GOOGLE PLAY
VIVAMAGONLINE.COM / SIMPLE IS BEST 2016
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V I VA
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C E L E B R I T Y
G U E S T
E D I T O R
THE PASSION OF BALANCED LIVING®
FINDING YOUR ZEN
MAGONLINE
Founder/Publisher Olivier Felicio
Celebrity Guest Editor Dvira Ovadia
Like many people, this is my favourite time of the year. Being a designer, this is also the busiest season for my industry, which I find fun and exciting. Being actively engaged in a project fuels my energy levels and keeps me feeling alive! Putting my talents to good use means helping those around me to create stylish and functional spaces, while sourcing some of the most beautiful finishes and materials produced to keep my creative juices flowing. The season is also filled with beautiful things, from renovations coming to fruition to warmweather entertaining, patio BBQs and breezy clothing, keeping fit and becoming more in-tune with our bodies and minds by exercising, eating healthfully and traveling. Finding your inner peace and serenity is most rewarding, and taking time to focus on yourself is a rewarding expenditure. My zen comes from beauty, harmony and balance in the home—this may also be the Libra in me speaking, who’s always yearning for perfect harmony. Nevertheless, it’s what makes me happy. In this issue, Viva has put together a buyer’s guide to help reduce the stress in your life and all it entails. Stress can negatively affect you mentally and physically, and this issue will educate you and give you the tools you need to find your own zen. As a designer, I find that renovations can actually alleviate stress by making your personal spaces more practical for everyday use and more aesthetically pleasing. I believe that beauty and harmony can truly soothe the soul. There’s nothing more stressful than rushing out in the morning while trying to function in a kitchen or bathroom that simply doesn’t work for you or your family. Warm weather is always inspiring, so make this season count and take action to bring out your inner zen.
Managing Editor Cayla Ramey West Coast Entertainment Director Bonnie Siegler Editorial Assistant Corrina Mosca Art Director Scott Jordan Junior Graphic Designer Janelle Scriver CONTRIBUTORS Alicia Arias • Stacia Carlton Katherine Holland • Rebekah Kaczmarczyk Dvira Ovadia • Mitch Skop Melissa Smith, CNP • Simone Sylvester Tracey Teasdale, ND • José Tió Vjosa • Paula Wilson
President Olivier Felicio General Manager Melanie Seth General Customer Care Manager Lucy Holden email: subscribe@vivamagonline.com telephone: 416-203-7900 or send your cover label and new address to: VIVA Magazine, 920 Yonge St., Suite 610, Toronto ON, Canada M5R 3K4
ADVERTISING INFORMATION Olivier Felicio 416.203.7900 x6107 olivier@vivamagonline.com
WANT TO SEE MORE? FOR EXTRA CONTENT DOWNLOAD VIVA’S DIGITAL VERSION FROM ITUNES OR GOOGLE PLAY
Dvira Ovadia
Toronto-based celebrity & award winning designer, Dvira Ovadia, principal of Dvira Interiors, is known for her appearances and design work on various HGTV shows. Dvira and her team use their profound understanding of design to create stylishly smart spaces. Servicing clientele throughout Ontario & GTA. www.dvira.com @DVIRAdesigner
Published by Rive Gauche Media Inc. Canada Post Canadian Publications Mail Sales Product Agreement No. 42709013. The publisher does not assume any responsibility for the contents of any advertisement and any and all representations or warranties made in such advertising are those of the advertiser and not of the publisher. The publisher is not liable to any advertiser for any misprints in advertising not the fault of the publisher and in such an event the limit of the publisher’s liability shall not exceed the amount of the publisher’s charge for such advertising. No portion of this publication may be reproduced, in all or part, without the express written permission of the publisher. All rights reserved. ©Copyright 2016 The RGM Group.
VIVAMAGONLINE.COM 8
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VIVA Magazine is pleased to review unsolicited submissions for editorial consideration under the following conditions: all material submitted for editorial consideration (photographs, illustrations, written text in electronic or hard copy format) may be used by VIVA Magazine Inc. and its affiliates for editorial purposes in any media (whether printed, electronic, Internet, disc, etc.) without the consent of, or the payment of compensation to, the party providing such material. Please direct submissions to the Editor, VIVA Magazine.
VIVAMAGONLINE.COM / SIMPLE IS BEST 2016
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BEHIND THE SCENES
WANT TO SEE MORE? FOR EXTRA CONTENT DOWNLOAD VIVA’S DIGITAL VERSION
Summer is backyard BBQ season. This issue, we had new VIVA contributor Stacia Carlton from “Be Still and Eat” pass on a few delicious dishes for you to try at home. We’re featuring a flavourful twist on a BBQ classic—the burger—along side some chicken kebabs and mustard basil shrimp kebabs. Fresh berries are also on the menu in the form of an easy-tomake galette, which is topped with a coulis made from our upcoming ingredient (page 70)—dragonfruit. Capturing Stacia’s tasty menu was Paula Wilson, who used The Props (www.theprops.ca) to create a rustic table setting worthy of our favourite time of the year. SUMMER 2016 / VIVAMAGONLINE.COM
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T H I S
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CONTRIBUTORS Bonnie Siegler Viva’s Los Angeles, California-based Entertainment Director Bonnie Siegler has been covering the celebrity circuit for more than 15 years. Her resume includes two books that combine her knowledge of celebrity living, entertaining and her unique sense of style. Siegler has contributed to magazines including Elle, In Style and Shape, and has appeared on entertainment news shows Extra and Inside Edition.
Melissa Smith Melissa is a Certified Nutritional Practitioner (CNP). Through personal experience, Melissa has come to see food differently. Her unique approach is focused on mindfulness and balance to ensure her clients make informed decisions about nutrition and lifestyle, think clearly and positively, and feel confident in knowing what is best for them.
ARE YOU ON THE LIST? SIGN UP FOR VIVAMAGONLINE'S WEEKLY E-NEWSLETTER TODAY! Get the latest VIVAMAGONLINE'S content including natural health news, beauty tips, celebrity interviews, delicious recipes, free products, contests, free coupons for your favourite natural products and more!
Stacia Carlton Stacia Carlton is a culinary school honours grad. She believes that healthy and delicious food is attainable for everyone and strives to show others how to make it. Find her at bestillandeat.com where she shares her food adventures and inspires others to join in.
Jose Tio Born in Peru, Jose Tio became a photographer after years of working as an art director in the advertising industry. He has spent the last ten years pursuing his passion and using his experience in TV, magazine, and billboard advertising to create his art. Tio focuses on fashion photography which has been published in magazines and catalogs. He also enjoys sketching portraits during his spare time.
www.vivamagonline.com
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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. That’s why many are turning to medicinal mushroom therapy to win the battle against stress. Immune 7 and other potent Purica medicinal mushroom formulations can help your body respond to life’s ups and downs.
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V I VA
/ T H I S
I S S U E
HOW DO YOU DEFINE BALANCED LIVING?
12
BY BONNIE SIEGLER
The key for me in balancing everything is making sure I get to spend time with people I love. I also believe that spending time with myself on a spiritual level helps balance out my life—reconnecting with myself helps me stay grounded. I have learned that perspective is everything and have found a more universal outlook. Sitting quietly and taking deep breaths helps me to appreciate the things around me that really count. Today, gossip has been raised to a level of hero worship, which is dangerous. I choose to spend time helping others rather than gathering negative energy.
PHOTOGRAPHY BY CHRIS AMERUOSO
Eva LaRue
VIVAMAGONLINE.COM / SIMPLE IS BEST 2016
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Do Shots and Feel Great!
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ECO CHIC V I VA
MOD METALWORK
Add a touch of edge to your wardrobe with these handcrafted earrings by VK Designs. Trendy, chic and minimalistic, this elegant accessory is made with Fairmined silver from responsible artisanal and small-scale mines. Support social development—and environmental protection—and treat yourself to a pair. ($120, vkdesigns.bigcartel.com)
SIMPLE IS BEST 2016 / VIVAMAGONLINE.COM
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E C O
C H I C
A FRESH COAT
As part of H&M’s new Conscious collection, this shawl-collared sleeveless coat is ethical, climate-smart and socially responsible. Constructed from organic wool, this chic piece will add a trendy touch to your summer look. COST: $162
BOLD BANGLE
Unleash your inner goddess with this adjustable Athena cuff by Mata Traders. Handcrafted at a fair-trade artisan cooperative in India, this accessory makes a bold impact on both your personal style and global poverty. Talk about a feel-good find! COST: $35
HELLO, HEELS!
Timeless style and eco-friendly elegance meet in this handcrafted heel. Made in Peru from sustainably sourced Nubuck leather, these stunning shoes are an excellent addition to any outfit, whether you’re rocking sleek jeans or a sweet party dress. COST: $310
16
TIME OUT
Update your home with this simplistic and sustainable mango wood clock. Its sleek aluminum hands mark the time without the use of numerals, making it an understated and modern accessory for any room. COST: $39.95
VIVAMAGONLINE.COM / SIMPLE IS BEST 2016
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WANT TO SEE MORE? FOR EXTRA CONTENT DOWNLOAD VIVA’S DIGITAL VERSION
BEACH BABE IT’S IN THE BAG
Outfitted with a smartphone slot, three separate interior pockets and a hidden magnetic closure, Matt and Nat’s Elle model takes the purse game to a whole new level. Made with a 100 per cent recycled nylon lining, this vegan handbag is both classically chic and eco-friendly. COST: $130
SAVVY SHADES Make a sustainable fashion statement in these handcrafted sunnies by Hemp Eyewear. Each pair of these unisex glasses are crafted using eco-friendly polarized lenses, sustainably farmed hemp, and eco-friendly resin, making their design the perfect blend of quality materials and modern aesthetics. COST: $220
PUT A RING ON IT
Support Cambodian artisans with this gorgeous Dove of Peace ring. Made from the brass casings of bombs, bullets and landmines that litter Cambodia’s farmlands, this recycled piece contains a true message of hope, resilience and healing. COST: $39
DRESSED TO IMPRESS
Amp up your favourite nightout look in the Road To Paradise Bodycon Dress by Komana. With its playful allover print, this handmade, organic cotton piece makes a standout statement at any cocktail party, dinner or festival. COST: $194.35
SIMPLE IS BEST 2016 / VIVAMAGONLINE.COM
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BEAUTY V I VA
TEXTURED AND TOUSLED Turn up the volume on your summertime ‘do with luscious and wild waves. To capitalize on your hair’s natural body, mist hair from root to tip with a sea salt spray and use your fingers to gently scrunch the strands.
PHOTOGRAPHY BY JOSÉ TIÓ ; MAKEUP BY ALICIA ARIAS; LEATHER DRESS BY BASTYAN
Instant beach goddess!
SIMPLE IS BEST 2016 / VIVAMAGONLINE.COM
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B E AU T Y
Get the Look SOAK UP THE SUN Step up your summer skincare and beauty routine with these celebrity secrets. BY BONNIE SIEGLER
TAYLOR SWIFT
THE NATURAL WAY
During the summer months, Taylor likes to keep her hair looking effortlessly tousled with Bumble and Bumble’s Cityswept Finish. This product, which is one part dry shampoo and one part hair spray, gives natural volume to her hair.
For beachy, natural-looking waves, spritz John Masters Organics’ Sea Mist Sea Salt Spray with Lavender all over damp or dry hair. Sea salt adds texture and volume to your ‘do, while organic lavender oil helps to protect the hair shaft, keeping your waves looking fresh and healthy all day long. (270ml, $24.25)
MOLLY SIMS
THE NATURAL WAY
The supermodel says she’s addicted to Karin Herzog’s Additional Sweet nourishing treatment, which recharges the hydro-lipid film of the skin to restore optimal moisture. “I also reboot my skin with Daily Cleanse capsules,” she says. “They’re packed with zinc and copper to clear toxins out of my body and get my skin glowing.”
To replenish dull, lifeless skin, apply Aubrey Organics’ Revitalizing Therapy Night Creme before going to bed. This ultra-rich moisturizer uses Organic Rosa Mosqueta oil® to nourish and hydrate your face, while carnosine and milk thistle help to reduce signs of aging. (30ml, $39.99)
KRISTEN BELL
THE NATURAL WAY
“I put Neutrogena’s Ultra Sheer Liquid Sunscreen with SPF 70 on my hands and face before going out for walks or hikes,” says the actress. Also, instead of foundation, Bell simply brushes on bronzer “with a bit of iridescence. I powder my entire face with Neutrogena’s Healthy Skin Custom Glow Bronzer.”
Looking to get Bell’s simple, sunkissed look? Try Josie Maran’s Argan Daily Moisturizer SPF 47 Protect and Perfect in Tinted Warm Glow on for size. Formulated with pure argan oil, jojoba oil and green tea, this fast-absorbing sunscreen protects you from the sun, nourishes your skin and gives you a bronzed complexion all at once.
LUPITA NYONG’O
Stay up-to-date on this ocean-inspired trend in glossy cerulean shades. Our pick? RMS Beauty’s Eye Polish in Inspire. This cream shadow doubles as a nourishing eye cream, with its certified organic coconut oil working to hydrate and smooth the lids for a flawless finish. (4.25 g, $36)
PRICES MAY VARY PER LOCATION
THE NATURAL WAY
Makeup artist Nick Barose says that blue is a “neutral colour” because it “goes with anything.” As such, Hollywood trendsetters are wearing pale blues and navy shades this season. For Lupita Nyong’o’s look, Barose used MAC’s Electric Cool Eye Shadow in “Switch to Blue” for a bright, summery smoky eye.
*See VIVA’s Beauty Terminology on page 28 to increase your beauty IQ
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VIVAMAGONLINE.COM / SIMPLE IS BEST 2016
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Health & Beauty
I panicked –
My hair was thinning!
Maya was shocked by the change in her hair. Fullness and volume were replaced by thinness and lifeless hair. She had to do something. Here is her story:
T
he hair I found in my brush, in the shower and on my cardigan was unfamiliar to me. It was thinning like never before. How could this be happening?
I had to do something I found out my mother experienced the same problems when she was younger, and she simply accepted her fate. But so much of my personality is in my hair, and I did not want to have the same problems. I had read about the importance of hair nutrients, so I decided to focus on the inside rather than on the outside, and went looking for a good supplement.
My hair now feels fuller I was recommended a natural product called Hair Volume™. I have now used it for 2 months and I am really satisfied with the product. My hair feels full and healthy and even my nails feel much stronger. The shedding has also almost stopped. This is proof to me that proper nutrition on the inside helps you look your best on the outside. I highly recommend Hair Volume to women who have the same issues as I had.” Maya N., Sweden
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*Hair Volume contains copper which has shown in some studies to help the hair regain color.
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V I VA
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FA S H I O N
true neutrals
THIS SEASON, EMBRACE YOUR WARM SIDE IN SOFT CREAM AND ROSE-TONED HUES.
PHOTOGRAPHY BY JOSÉ TIÓ FOR MW-MANAGEMENT.CO.UK STYLING BY SIMONE SYLVESTER FOR THE STYLE MERCHANTS MAKEUP BY ALICIA ARIAS MODEL: VJOSA (ZONEMODELS)
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MOSCHINO LEATHER JACKET; THE STYLE MERCHANTS SKIRT SIMPLE IS BEST 2016 / VIVAMAGONLINE.COM
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FA S H I O N
THE STYLE MERCHANTS JUMPER; CANDA SKIRT
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VINTAGE WOOL JUMPER
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B E AU T Y
LAVENDER OIL
CARNOSINE
This sweet-scented botanical isn’t only good for potpourri—its astrin-
A naturally occurring dipeptide, carnosine has been hailed for decades
gent and anti-inflammatory properties make it a skin-care must for any
for its anti-aging properties. This combination of two amino acids
irritated, acne-prone face. Couple that with its ability to combat hair
rejuvenates dying cells, working to actively reverse the signs of aging.
loss and its soothing, stress-relieving scent, and you’ve got a major
Forget searching for the fountain of youth—pick up a natural face cream
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GREEN TEA
COCONUT OIL
Sip a cup of this delicious beverage—or use it in your skincare
Coconut oil has become almost impossible to avoid these days, with
regimen—to fight the visible signs of aging and reduce redness in your
beauty experts everywhere raving about its multitude of uses. Its anti-
skin. Its antioxidant properties also give it protective effects against
inflammatory and moisturizing properties make it excellent for topical
free radicals, infections and toxins, making it a wonderful, tasty way
use on dry, irritated skin and lifeless hair. So, go ahead—give into the
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hype and slather yourself in this tropical treat!
28
THINKSTOCK
BEAUTY TERMINOLOGY
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SO TASTY SO POTENT SO SURO
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Canadian Chaga Harvested in a sustainable manner Are you ready for allergy season? Antiviral properties* Anti-cancer / Anti-tumor properties* Antioxydants properties* Anti-inflammatory properties* Hepatoprotective properties*
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New Organic Apple cider vinegar This is a one year old unpasteurized organic apple cider vinegar made the traditional way. The taste and health benefits of this vinegar make it one of the best on the market. Use on salads, marinate meat and more!
New
Maple syrup wine vinegar
This unique vinegar is made from Canadian maple syrup. The syrup is first turned into wine and then into maple syrup wine vinegar. You get all the great benefits of maple syrup in this 235ml bottle without the sugar. Use on salads, marinate meat and more!
Looking for a natural solution for seasonnal allergies & asthma relief?
SURO BREATHE Helps relieve sinus and chest congestion Certified organic herbal remedy made with 17 plants
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New Addition to the Family from NOW® Solutions
NEW Inspired by Four Thieves Blend Welcome the newest member of the NOW® essential oil family, new Nature’s Shield from NOW® Solutions. This contemporary version of the famed Four Thieves Vinegar is specifically made for aromatherapy. We’ve taken premium-quality essential oils of Cinnamon Bark, Eucalyptus, and Clove Bud and combined them with organic Lemon and Rosemary oils to create a sweet and invigorating blend that’s perfect for cleansing and freshening the air. Just a few drops is all you need for an uplifting and energizing aroma that gives “fresh air” new meaning.
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HEALTH V I VA
GIVE YOUR GREEN TEA A CITRUS BOOST Studies have shown that adding citrus juice to your green tea boosts antioxidants and other nutrients to make an even stronger elixir. Catechins, the main health compound found in tea, are not absorbed well by the body. Researchers from Purdue University found that adding citrus juice helps the body absorb up to 13 times more catechins. Since catechins are known to reduce the risk of cancer and cardiovascular diseases, amongst others, you may find yourself brewing up a batch of iced lemon green tea to stay cool and healthy during the hot summer months. SIMPLE IS BEST 2016 / VIVAMAGONLINE.COM
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H E A LT H
H E ALTH NEWS
DEPRESSED MOMS NOT “IN SYNC” WITH THEIR CHILDREN
JUMP AROUND A recent study found that there is an association between common movements like jumping, running and walking at 18 months and stronger bones as an adolescent. The idea is that the stress of constant movement on the bone causes them to react by becoming wider and thicker and, therefore, stronger than in children who may not be moving as much. These children also had bigger muscles, which is attributed to greater physical activity. In the current study, the researchers found that half of the differences in bone strength at 17 years old associated with movement could be explained by different muscle sizes. Being more active makes muscles stronger, which can apply bigger forces to the bones as consistent movement is made, ultimately strengthening our bones as we get older. 32
According to a study from Binghamton University, mothers with a history of depression are not physiologically “in sync” with their kids. Researchers measured heart rate variability, which is a physiological measure of social engagement, in children aged 7-11 and their mothers. While engaging in positive and negative discussions, 50 mothers who didn’t have a history of depression showed similar increases and decreases in heart rate as their children—something researchers call “physiological synchrony.” On the other hand, 44 depressed mothers participating in the study displayed the opposite results, which showed they were not in sync with their children.
CLEAR THE AIR Research shows that patients at high-risk for sleep apnea experience more emergency rescues, known as rapid response events, during their hospitalization. Researchers screened 2,590 obese patients admitted to the internal medicine, family medicine and cardiovascular services with a questionnaire for sleep disordered breathing. High-risk patients received a comprehensive sleep evaluation and started positive airway pressure (PAP) treatment if tolerable. Patients who were treated with PAP had less rapid response events. The study suggests that treating underlying sleep apnea will improve patient safety and quality in the hospital.
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THE MYSTICAL DRAGON FRUIT IT’S NOT A FAIRYTALE BY MELISSA SMITH, CNP
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he dragon fruit gets its name from its spikey cactus-like outer layer, but unlike your typical medieval dragon, it has beautiful vibrant hues of pink and green. Cut into it and you’ll find bright white flesh (sometimes red) speckled with tiny black seeds. This mild-yet-sweet fruit—think a pear crossed with a kiwi—is more than just an exotic taste. Dragon fruit is low in calories and, better yet, is dense in vital nutrients, making it a true super fruit. It includes the antioxidants vitamin C and lycopene, as well as B vitamins, phosphorus, calcium, iron, protein and fibre. HEALTH BENEFITS Cardiovascular health North Americans have long struggled to maintain cardiovascular health—in particular, healthy cholesterol levels. The tiny black seeds in dragon fruit contain healthy monounsaturated fats, helping the body to decrease bad cholesterol levels and increase the good cholesterol. Reach for a dragon fruit to satisfy your sweet tooth and keep your heart healthy. Healthy blood sugar control Another monumental battle for North Americans is with insulin resistance and diabetes. Dragon fruit contains a good amount of fibre, which will help to slow the absorption of sugar and maintain healthy blood sugar levels throughout the day. This is not only good for those suffering from diabetes, but also people who experience mid-day crashes and late afternoon cravings. Fibre also keeps the digestion system healthy.
Antioxidants and anti-aging Antioxidants are abundant in dragon fruit. They help to prevent damage from free radicals that have cancer causing properties. Antioxidants also help to slow the aging process and keep the skin looking vibrant. Blend a dragon fruit and mix with a little honey for a potent and natural anti-aging face mask. Use it right away for the most benefit. Anti-inflammatory effects Arthritis can be a painful condition that causes severe discomfort and immobility in the joints. Simply eating dragon fruit, often called “the anti-inflammatory fruit,” will help to alleviate the pain associated with arthritis. Immune support Dragon fruit has necessary nutrients and a good amount of vitamin C to support your immune system. As mentioned above, it also contains fibre to maintain a healthy digestive system, which constitutes about 70 per cent of the immune system. It’s easy to pass by the exotic unrecognizable and intimidating fruit at the grocery store. Next time you are in the fruit section, pick up a dragon fruit. Look for one with even coloured skin that gives a little when pressed on, but isn’t too soft or mushy (much like picking out a mango). If it is too hard, it can ripen on your counter for a few days. Once it’s ready to eat, cut it in half, scoop out the flesh and serve chilled. VM SIMPLE IS BEST 2016 / VIVAMAGONLINE.COM
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❯ VIDEOS FROM THE MANUFACTURERS ❯ INFORMATION FOR PURCHASING STRESS REDUCING PRODUCTS ❯ TOOLS TO HELP YOU BETTER UNDERSTAND STRESS
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Under Pressure KLIST: PTOM CHEC STRESS SYM
✓ Low Energy tipation ✓ Headaches rhea, and cons including diar h, ac om st t ✓ Upse pains es, aches and ✓ Tense muscl est pain eat and/or ch ✓ Rapid heartb oken sleep ✓ Insomnia, br ns lds or infectio ✓ Frequent co e iv x dr ✓ Reduced se s es ln fu et rg ✓ Fo cus fo to y ilit ✓ Inab or loss ✓ Weight gain
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BY CAYLA RAMEY
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n our busy society, stress is inevitable. Stress can be triggered by anything, from missing your train to work to getting divorced. Dr. Marita Schauch (BSc, ND) says that, “While some initial ‘fight-or-flight’ responses may be beneficial to survival, [which is known as] acute stress, there is an increased risk of various physical and psychological health challenges when the stressors are prolonged, [which is called] chronic stress.” The following is the ultimate guide to natural stress management.
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HOW TO IDENTIFY IF YOU HAVE A STRESS ISSUE Being able to identify whether stress is the reason for many of your physical conditions can be the first step to recovery. Since stress is often not spoken about, many people don’t have the tools to identify whether their health is being affected by stress. WHAT IS STRESS? Stress is a natural reaction to worry. It’s the body’s way to responding to something it perceives as a threat or demand. People usually feel stressed when a situation demands more than the person feels their resources can handle. It can make someone feel overwhelmed, making it difficult to concentrate, make a decision, or feel confident. Stress may come with physical indicators like a racing heart, sweating, or muscle tension. When the body reacts, the nervous system releases stress hormones, such as adrenaline, cortisol, and norepinphrine.
Circle the ones that apply to you: Stress Index Questionnaire 1. Try to do everything yourself 2. Constantly stressed at work 3. Waiting makes you impatient 4. Get angry easily 5. Neglect your diet 6. Can’t make decisions easily 7. Don’t get enough sleep 8. Procrastinate
THREE MAJOR STRESS HORMONES: adrenaline, cortisol, and norepinphrine are the three major stress hormones that are released when the body reacts to something troublesome.
9. Don’t find time to relax daily 10. Keep everything to yourself 11. Don’t have many supportive relationships 12. Don’t find humour in situations where others do 13. Don’t like to be around people whose ideas are different
❯ Adrenalin is often referred to as the “fight-or-flight hormone.” The adrenal glands release a surge of adrenaline when a stressful situation presents itself. It increases the rates of blood circulation, breathing, carbohydrate metabolism and prepares the muscles for exertion—often making the muscles tense up. It can also enhance awareness. Over-exposure leads to many health issues, such as dizziness, lightheadedness, and vision changes. When adrenalin is released, but the energy is left unused, you’re left feeling restless. High levels of exposure can lead to heart damage, insomnia, and nervousness. ❯ Cortisol is commonly known as the “stress hormone” and is also produced by the adrenal glands. Levels of this hormone are vital to health, but being consistently stressed makes the body continue to release cortisol, which can suppress the immune system, increase blood pressure, decrease your libido, create skin problems, and even make you gain weight. Chronic high levels of cortisol can also affect thyroid function, cause insomnia, lower the immune system, and reduce cognitive performance.
from yours 14. Try and get through the day quickly 15. Find it difficult to be patient with others 16. Set unrealistic goals for yourself 17. Feel disorganized 18. Don’t exercise 19. Expect others to make things happen 20. Unable to move past little things *This test is based on one given by the Canadian Mental Health Association
Answering “yes” to any of the above questions can mean that you need some help managing your stress levels. If you answered “yes” to six or more of these questions, your stress level is considered high and can lead to some very troubling conditions.
HOW STRESS IMPACTS YOUR HEALTH If you find you have many of the symptoms listed in the check list, you might also be suffering from one or more stressrelated conditions. Stress can impact your health by lowering
❯ Norepinephrine is much like adrenalin, and is produced by the adrenal glands. It gets the blood pumping and your heart racing. It acts similarly to adrenalin by giving a surge of energy in a stressful situation. Having too much of this hormone can rev your body up for a couple days, which causes high blood pressure. VM
your adrenal function, increasing or decreasing thyroid function, or creating cardiovascular issues, just to name a few. We chose five common stress-related conditions to give you the tools for achieving ultimate health.
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Thyroid
BY ROCHELLE FERNANDES, MSC., ND (CAND) PEER REVIEWED BY JASON BOXTART, ND; HANNAH LEMKE, ND (CAND); MARIE-JASMINE PARSI, ND (CAND)
INTRODUCTION Thyroid disorders affect about 200 million people in the world, and are four to seven times more common in women (Mircescu, 2010). These disorders are ubiquitous in the context that they are the root of many other diseases. Thyroid conditions include hyper/hypothyroidism, goiter, thyroid cancer, Graves’ disease and Hashimoto’s thyroiditis. Conventional treatment option for nodules and cancer is surgery. Medications are also used for many thyroid conditions. Pharmaceutical medications that are 38
common for hypothyroid status include Synthroid and Cytomel. Hyperthyroidism is treated by radioactive iodine or anti-thyroid medications, such as Methimazole. There are several natural options available to treat thyroid conditions that can be used in conjunction with these medications or on their own, such as selenium, kelp and zinc. However, more recent attention has been drawn to other options, such as magnesium, vitamin D and carnitine. The following is a summary of the current evidence on these natural treatment options.
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MAGNESIUM – 100-400MG DAILY Magnesium is a vital part of cellular reactions; it is involved in metabolism, DNA replication, repair, transport mechanisms and cell proliferation. Food sources that are high in magnesium are whole and unrefined grains, seeds, cocoa, nuts, almonds, green leafy vegetables, avocados and fish (Blaszczyk, 2013). Magnesium has been used in a wide array of diseases, such as arrhythmia, hypertension, high cholesterol, premenstrual syndrome, asthma, diabetes and attention deficit hyperactivity disorder (ADHD), in doses of 100-400mg on average taken with meals (Micromedex, 2015). More recently, the relationship between magnesium abnormalities and the development of thyroid disorders has been considered. ❯ EVIDENCE FOR MAGNESIUM A growing body of evidence has shown the role and pattern of magnesium levels in thyroid disorders, including thyroid cancer and autoimmune thyroid disease. For example, after factoring out ethnicity, one meta-analysis showed a significant association between magnesium serum and thyroid cancer. This retrospective analysis found that individuals with thyroid cancer had lower serum levels of selenium and magnesium, but higher levels of copper than the healthy controls (Shen, 2015). Further benefit from these findings in a future study would be to understand the results in the context of ethnicity. Another study on metabolic disorders indicated that mineral deficiencies, including magnesium, were found in patients with autoimmune thyroid disease, alongside protein and vitamin deficiencies (A, B’s and C). It suggests that an improved diet via maintenance of required daily intakes of vitamins and minerals could help decrease symptoms and prevent recurrence of malnutrition-induced thyroid disease (Kawicka, 2015). Although this study was done on a malnourished population, it offers unique results that warrant further exploratory studies to see if the effect to correct the thyroid diagnosis is maintained in a non-malnourished population. One prospective cohort study showed no evidence of association between thyroid cancer and micronutrient levels, including magnesium, however this may have been partly attributed to the low statistical power of the study and lack of detail surrounding the population studied (O'Grady, 2014). Additionally, details were obtained via a food frequency questionnaire; it is possible that numerical, measurable outcomes could have different results if utilized in further study. A well designed, cross sectional study showed that overtly hypothyroid patients had reduced magnesium serum levels, among other abnormal serum levels of nutrients (Abdel Gayoum, 2014), thus suggesting the need for diet modification and supplementation with this micronutrient. It would also be benefi-
cial to do an extension of this type of study to examine whether this effect changes and/or is maintained past six months. A study examined the effects of magnesium levels after treatment with thyroid medication; exam¬ining magnesium as a pathology marker. The study demonstrated that using Methimazole in the treatment of hyperthyroidism due to Graves’ disease led towards normalizing magnesium levels (Klatka, 2013). These results are useful with further investigation on whether, in addition to magnesium as a pathology marker, it could be used therapeutically, and a correction of magnesium deficiency could be beneficial towards correcting thyroid abnormalities. VITAMIN D – 0.75-2.5MG DAILY Vitamin D is a fat-soluble vitamin that is found in certain foods and can be produced internally when ultraviolet rays hit the skin. It is inactive and has to go through two transformations to be biologically active: primarily, the liver converts vitamin D to calcidiol (NIH, 2015). The function of vitamin D in the body is for bone and cell growth, neurological function, normal inflammatory response and thyroid optimization. Food sources of vitamin D include cod liver oil, swordfish, salmon, milk and liver. ❯ EVIDENCE FOR VITAMIN D The role that vitamin D plays in the development and treatment of thyroid conditions, such as Graves’ disease and thyroid cancer, remains to be uncovered. One study showed that the prevalence of vitamin D deficiency was significantly higher in Graves’ disease patients when compared to control subjects (Li, 2015). This suggests that vitamin D deficiency might be an independent risk factor for predicting failure of RIT in Graves’ disease subjects. Another study found that low vitamin D was associated with three types of autoimmune thyroid disease (Ma, 2015). Although the study of molecular mechanisms of vitamin D are beyond the scope of this article, the following should be noted as it illustrates the potential for future vitamin D therapy. The mortality due to anaplastic thyroid cancer (ATC) is high because of fast progression of the disease and its high metastatic potential with no effective treatment existing. The active form of vitamin D3 has been shown to thwart metastases in pre-clinical studies, but has not been used clinically because of its potential to create a state of hypercalcemia. A recent study unveiled that a category of less-calcemic vitamin D analogs is more potent than the active form of vitamin D3 in repressing cancer growth and metastasis in a variety of cancers. The study showed that both forms could effectively inhibit the migration and invasion of ATC cells, suggesting hopeful future clinical application (Chiang, 2015). Another emerging supplement for thyroid disorders is carnitine. VM SIMPLE IS BEST 2016 / VIVAMAGONLINE.COM
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Sex Hormones
BY CAYLA RAMEY
PEER REVIEWED BY MARITA SCHAUCH, BSC, ND
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HEA is made in both the adrenal gland and the brain, and is converted into the sex hormones testosterone and estrogen. As people age and their DHEA levels decline (Zaluska, 2009), a disruption in sex hormone levels impairs the brain’s response to cortisol (Mitsushima, 2008). Often, cortisol is the focus when it comes to stress. However, chronic stress also leads to hormone-related issues, such as a low libido, PMS, or irregular periods. A hormone imbalance can also lead to low thyroid function. This is where the Hypothalamus Pituitary Adrenal Axis (HPA Axis) and the Hypothalamus Pituitary Gonadal Axis (HPG Axis) come in. When the body is in flight-or-fight mode, it isn’t worried about reproducing, so the HPG Axis stops signaling that it’s time to produce sex hormones. In turn, ovary function and sperm maturation are suppressed, and so is the production of sex hormones. The HPA Axis will take over and your body’s other basic functions do not get prioritized. Many recent studies, outlined below, have linked the importance of zinc to the balance of sex hormones and low sex drives. ZINC – 8-11MG DAILY Zinc is required to produce testosterone. Not only is it required for men, but a healthy testosterone level helps balance estrogen levels in women. Foods rich in zinc include oysters, salmon, dark chocolate, egg yolks, kidney beans, flax seeds and brown rice. Zinc plays an important part in sexual development, ovulation and sperm maturation (Ebisch, 2006). The adrenal glands are known to be rich in zinc, and early studies have shown that zinc can affect the synthesis and secretion of cortisol (Brandao-Neto,
1990). Many other supplements can be too harsh or only focus on sex organ function, whereas zinc can help properly maintain levels of cortisol and, in turn, help the body produce healthy levels of estrogen, progesterone, and testosterone. Zinc is safe to take with many other supplements and is proven to be a key factor in the development of the immune system (Ebisch, 2006). The recommended dosage will vary depending on health needs, such as pregnancy, but generally ranges from 8-11mg per day. EVIDENCE A disruption in the production of sex hormones can often lead to sexual dysfunction. A study found that in 100 male patients with sexual dysfunction, zinc levels were low (Jalali, 2010). Within six weeks of oral zinc therapy, the subjects’ testosterone levels and zinc levels increased significantly. The result was that it improved the sexual function in some aspects. While studies on the role of zinc in female reproduction are limited, the role of zinc in how the body manages cortisol suggests that it plays an important part. An older study conducted on rabbits found that a zinc deficiency in females resulted in disinterest in their male counterparts and in the failure of ovulation (Shaw, 1974). The effects of zinc deficiency in two species of monkeys found that normal reproduction was impaired in both (Swenerton, 1980). Another study found a zinc deficiency in young women who experienced delayed sexual maturation, all of whom experienced puberty after receiving zinc supplementation (Jameson, 1976). With Zinc’s ability to temporarily stop the overproduction of cortisol and its role in sexual function and the production of sex hormones, we can conclude that a zinc supplement is important in balancing out the body. VM
The HPA Axis is responsible for responding when there is a threat of danger. This is the fight-or-flight response—which is actually a hormone released to the adrenal glands to secrete cortisol, adrenalin and other stress hormones. Once those stress hormones are released, and the threat is gone, the HPA axis will deactivate. If a stressor is still perceived, and chronic stress continues, the HPA Axis remains activated and cortisol takes continues to be produced. The HPG Axis controls reproduction and is responsible for the development of the body and the immune system. This axis signals to the gonads to produce estrogen and progesterone in women and testosterone in men.
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Sleep BY CAYLA RAMEY
PEER REVIEWED BY MARITA SCHAUCH, BSC, ND
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nsomnia and other sleep problems can be triggered or affected by stress. Insomnia affects 10 to 15 percent of the general population. Stress can cause hyperarousal, which can make it difficult to fall asleep. The Mayo Clinic suggests that adults get around nine hours of sleep every night—though studies have shown that the average adult gets between six to seven hours. Recent studies have associated insomnia with stress and stress-induced issues (Roehrs, 2004). Sleep has been ultimately deemed as a complex process (Carskadon, 2011) and researchers have yet to discover its essential purpose (Goldsmith, 2006; Horne, 2006). Several theories suggest that sleep allows the processing of affective information, regulates body temperature, and restores the central nervous system (Goldsmith, 2006; Schwartz, 2008), but they have never been supported definitively. However, it is widely accepted that sleep is an intricate process and is associated with personal wellbeing and heath (NINDS, 2008). Often, a general practitioner might suggest sleeping pills, such as Ambien, Sonata or Lunesta,
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which help reduce the time it takes to fall asleep. Today, there are more natural products, specifically valerian root and melatonin, that one can take to help ease the mind. VALERIANA OFFICINALIS (VALERIAN) – 120-200MG DAILY Valerian is commonly used for sleep disorders, especially insomnia. While it’s not completely clear how valerian works, scientists believe it increases the body’s amount of gamma aminobutyric acid (GABA). Researchers found that this alternative may need to be taken for a few weeks before it begins to improve sleep quality. Even still, it’s proven to be gentler and have fewer side effects than sleeping pills. Because of this, valerian makes it an ideal natural substitute to help ease stress-induced sleeping disorders. While valerian can come in many different forms, capsules are the most popular method. Take them a couple hours before bed up to six weeks after effects are noticed.
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GABA is the main inhibitory neurotransmitter in the central nervous system. It’s principal role is reducing neuronal activity, which some researchers believe is meant to control anxiety.
EVIDENCE In one study, 128 volunteers were given 400mg of an aqueous extract of valerian that contained 60mg valerian and 30mg hops, and a placebo (Leathwood, 1982). The positive effect of the valerian extract was noticed in 61 participants who identified themselves as poor sleepers. In fact, the extract improved the amount of time it took the participants to fall asleep as well as their sleep quality and number of nighttime awakenings (Leathwood, 1982). Researchers say it’s difficult to tell if the valerian root has any positive effect on insomnia, as having insomnia wasn’t a requirement for participation. MELATONIN – 1-3MG DAILY Melatonin has become a popular sleep aid in recent years. What many people don’t know is that this hormone occurs naturally in the body and is released from the pineal gland in the brain. Melatonin levels rise at night, which correlates with a decrease
in cortisol. Late-night stress can result in elevated nighttime cortisol levels (James, 2007). Melatonin has also been found to affect the balance between DHEA and cortisol (Pawlikowshi, 2002). The typical dose that is recommended is 1 to 3 mg daily. EVIDENCE According to the University of Maryland Medical Centre, a few clinical studies suggest that when taken for a short period of time, melatonin may reduce the time it takes to fall asleep, increasing the number of sleeping hours, and boosting daytime alertness. In a study involving 1683 adults and children diagnosed with primary sleep disorders, melatonin reduced sleep latency significantly (Ferracioli-Oda, 2013). The study found that melatonin can improve sleep quality and increases total sleep time. Ultimately, these researchers believe that melatonin has a role in the treatment of insomnia due to its benign side-effect profile (Ferracioli-Oda, 2013). VM SIMPLE IS BEST 2016 / VIVAMAGONLINE.COM
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Adrenals BY CAYLA RAMEY
PEER REVIEWED BY MARITA SCHAUCH, BSC, ND
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drenal fatigue became a prominent disorder in the late 1990s, with millions of people affected in the present day. The condition stems from overworked adrenal glands failing to produce enough hormones. Adrenal conditions include adrenal tumors, Addison’s disease, Cushing’s disease, and hypoaldosteronism. Many alternative practitioners will treat adrenal fatigue with supplements and the recommendation of healthy eating and exercise. However, conventional medicine has not recognized adrenal fatigue as a medical condition, so there are no medications dedicated to it. Cushing’s disease is sometimes treated with medications that control the excessive production of cortisol, such as ketoconazole and mitotane. Hypoaldosternoism would be treated for cortisol deficiency with a glucocorticoid.
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DHEA (dehydroepiandrosterone) is another hormone produced by the adrenal glands and is used by the body to make male and female sex hormones.
There are many natural options and supplements that can be taken to help support the adrenal system, such as holy basil (ocimum tenuiflorum) and vitamin C (ascorbic acid). Below is a summary of the current evidence for these options. VITAMIN C – 100MG DAILY Vitamin C maintains healthy levels of cortisol and DHEA, which are both needed for proper adrenal function (Patak, 2004). DHEA levels decline as we age (Zaluska, 2009) and the unabated action of cortisol with declining DHEA levels contributes to stress-related conditions. The adrenal gland is among those organs with the highest concentration of vitamin C (Patak, 2004). Ascorbic acid is required for protein metabolism, certain neurotransmitters, L-carnitine, and the biosynthesis of collagen. Moderate doses of 100mg per day have a higher absorption rate at 70-90 per cent. Studies have been considering the relationship between adrenal function and ascorbic acid for many years. EVIDENCE FOR VITAMIN C Research has shown that adrenal glands require ascorbic acid to maintain proper and healthy function. One study found that having an ascorbic deficiency can have profound effects on adrenal function (Brody, 2002). Vitamin C has multiple benefits, acting as an anti-inflammatory and aiding in soft tissue repair (Evans, 2008). Another study documents how vitamin C increases the body’s ability to circulate cortisol after an ultramarathon (Peters, 2001). Stress, whether on the mind or the body, will trigger cortisol production, and constant overproduction can cause damage to the adrenal glands as they try to keep up with the hormone production. Within this same study, the effects of vitamin C supplementation on the alterations in circulating concentrations of cortisol were measured using immuno-chemiluminescence, radioimmunoassay and ELISA procedures (Peters, 2001). The participants were split into three equal groups: one received 500 mg a day Vit C (VC-500), one 1500 mg a day Vit C (VC-1500) and the last received a placebo for seven days before the day, the day of, and for two days afterwards. They found a 30 per cent reduction in post-race serum cortisol levels with the VC-1500 group. Though these measures were for athletes, stress can trig-
ger symptoms similar to those seen post-workout, including the overproduction of cortisol levels, which the adrenal glands cannot properly regulate. Based on these studies, ascorbic is beneficial in the treatment of low adrenal function, as it can help regulate healthy hormone production. HOLY BASIL – 1000MG DAILY Healthy adrenal hormones are required to control blood sugar levels (Jyoti, 2007). Many herbs that are recommended for their anti-stress properties often stimulate an increase in energy or libido. Ocimum sanctum is an adaptogen herb, meaning that it helps the body function at optimal levels without effecting mood during periods of stress. Though fatigue is often a side effect of low adrenal function, in the long term, a stimulate will not help your adrenal glands rest—which is part of the reason why there may be a problem now. Holy basil has been proven to lower blood sugar levels (Jyoti, 2007) and also aids in reducing cortisol levels (Sembulingam, 1997). The recommended amount is 500mg of the leaf extract taken twice daily. EVIDENCE Ocimum sanctum has been in the spotlight for a number of years, with researchers studying its relationship with stress for over four decades. One study found that within stressed-out rats, Ocimum sanctum prevented changes in the plasma level of corticosterone (Sembulingam, 1997). While this study was conducted on animals and is also older, the findings are still relevant in controlling cortisol levels. Another study involving rabbits showed a significant decrease in blood sugar levels after 30 days of dietary supplementation of Ocimum sanctum leaves (Jyoti, 2007). The same study suggests that the potential anti-stressor properties of holy basil are in part attributed to its antioxidant properties. According to a more recent study, adaptogen herbs promote adaptation to environmental stress by modulating stress responses, enhancing energy production and sleep quality and improving the immune system (Stansbury, 2012). The researchers found that holy basil is beneficial for the treatment of elevated cortisol levels, adrenal deficiency, low DHEAS and alterations in DHEAS and cortisol ratios. They also noted that it is safe to take with other medications. VM
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Concentration
and memory BY CAYLA RAMEY
PEER REVIEWED BY MARITA SCHAUCH, BSC, ND
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ccording to the 2012 Canadian Survey on Disability (CSD), 13.7 per cent of adult Canadians aged 15 years and older reported having some type of disability, with 2.3 per cent of Canadian adults identifying themselves as having a memory disability. The over-secretion of stress hormones can affect the part of the brain that encodes memory and retrieves information—the hippocampus. This vital area regulates the production of cortisol through negative feedback, and ultimately has many receptors that are sensitive to cortisol and other stress hormones. Stress hormones also deter energy from being received by the hippocampus by redirecting glucose to surrounding muscles (Kuhlmann, 2005). Chronic stress has been found to affect everyone differently. However, higher event-based stress is associated with cognitive impairment. Because of this, stress is also known to impact concentration:
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when a negative stimulus is present, it is difficult to divert one’s attention (Daleiden, 1998). Eating foods that are rich in antioxidants, like avocados and salmon, can help influence cognitive ability, but there are also several vitamins and minerals that can help the brain combat the effects of stress. B VITAMIN COMPLEX – USE AS DIRECTED B vitamins are imperative in the promotion of healthy mental function. Folic acid, B6 and B12 vitamins are essential for creating methionine in the central nervous system (Stough, 2014). Researchers have discovered that chronic stress depletes vitamin B6 (Ford, 2013), which is necessary in the process of making serotonin and norepinephrine—two chemicals that transmit signals in the brain. Vitamin B12 and B1 deficiencies are both linked to memory loss. B12 deficiency is also associated with fatigue, which can ultimately lead to the inability to concentrate.
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The hippocampus is located in the temporal lobe and is associated with emotion, memory, and the autonomic nervous system.
B vitamins can affect other medications, including antibiotics, heart or blood pressure medications, and tretinoin or isotretinoin. Be sure to discuss your need for B vitamins with a healthcare practitioner and follow the label instructions. EVIDENCE Over the last few decades, a number of studies emerged to prove the relevance of B vitamins to our health. Now, B vitamins are well known to affect cognitive function for the better (Hutto, 1997). In one study, short-term supplementation in 211 women, ranging in age, showed improvement in memory, cognitive processing resources, and executive function (Bryan (2002). A randomized clinical trial examined the effects of B-vitamin intervention on workplace stress and found a significant reduction in personal strain and cognitive function (Stough, 2014). L-THEANINE – 100-200MG DAILY L-theanine is an amino acid found in green tea that protects brain cells against excitotoxicity, calming the nerve networks in the brain. Researchers believe that L-theanine and other tea-related compounds may help prevent memory loss and stroke-induced damage to brain tissue. According to studies by Vuong, Wakabayashi and Nathan, L-theanine has traditionally been used to enhance relaxation and improve concentration and learning ability. The recommended dosage, if taking a supplement, is 100-200mg daily. It can be used alongside caffeine, but it can have negative affects when taken with medications. Discuss possible effects with your health-care provider if you are taking other medications. EVIDENCE Evidence for the benefits of L-Theanine on memory and concentration is minimal, but the studies that have been conducted have shown a significant improvement. It has also been found that if healthy levels of theanine are maintained in the body at the time of a stroke, the damaged area will be reduced. A study that included 14,000 people showed that drinking green tea three times a day also reduces the risk of stroke by 60 per cent (Gupta, 2011). Many studies suggest that L-Theanine is an anxiolytic, which means it can help with anxiety as well as mental and physical stress. This is due to L-Theanine’s ability to block the binding
of L-glutamic acid to glutamate receptors in the brain (Kimura, 2007). It also acts as a neurotransmitter to decrease blood pressure and relax the subject (Juneja, 1999). According to a double-blind placebo-controlled study by Sang-Ki Park in 2011, L-Theanine enhances memory and attentiveness in patients suffering from mild cognitive inability. This 16-week-long study also showed that L-Theanine is a plausible treatment for improving cognition and memory. Based on these studies, it can be assumed that L-Theanine only has a positive affect on cognitive functioning. KAVA KAVA – 300MG DAILY Kava kava is a shrub that grows on the islands of the Pacific Ocean. The roots of this plant are often used medicinally and ceremonially. Kava kava has been used for hundreds of years in the Pacific Islands, traditionally as a ceremonial drink. Today, kava kava comes in many forms, the most popular in North America being tinctures, extracts, capsules or tablets. While many studies indicate the usefulness of kava kava as a sleep aid, concerns have been noted about its toxicity to the liver, though nothing has been confirmed. Because of this, it is not actually recommended as an ongoing insomnia treatment, but has instead been found to improve cognitive function and anxiety levels. It is recommended to only take kava kava whilst under the supervision of a health-care practitioner, and not to exceed taking it for more than four weeks at a time. While the recommended dosage for this supplement may vary, 250-300mg is standard. EVIDENCE A number if clinical trials have found that kava kava is effective in improving cognitive function. One acute study discovered that kava kava significantly improved visual attention span and working memory processes (laPorte, 2011). Anxiety can play a large part in one’s ability to divert their attention from one stimulus to another, as stated previously. Since kava kava has proven to treat anxiety, it can translate into cognitive improvement. A double-blind, randomized, placebo-controlled trial of oral kava kava extract showed that the extract proved favourable in seven reviewed trials in treating anxiety and cognitive function (Pittler, 2000). Although these studies can be considered controversial, with proper direction, there is no reason to believe that kava kava cannot improve stress levels and therefore cognitive abilities. VM SIMPLE IS BEST 2016 / VIVAMAGONLINE.COM
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Flora 4-Stress ❯ PRODUCT: Flora’s 4-Stress helps you manage stress in a healthy way. It contains a blend of four adaptogenic herbs—American ginseng, rhodiola, ashwagandha, and schisandra berry extract— that support your body’s ability to manage stress. It supports cognitive health, mental focus and working memory. It also helps relieve mental fatigue and sensations of weakness, while also aiding your digestion in cases of nervousness or stress. Manage stress in a natural and healthy way with 4-Stress.
❯ ABOUT US: Flora is a family-owned premium natural health products company. We manufacture and distribute premium herbal products and we use organic, non-GMO, whole food sources whenever possible. www.florahealth.com 1.800.498.3610
Purica Vitality ❯ PRODUCT: The powerful adaptogens in Purica Vitality™ Adrenal Support calm and restore balance to overworked adrenal glands. By revitalizing our adrenals, we improve our capacity to manage stress. Inspired by principles of Chinese, Tibetan and Ayurvedic medicine, Purica Vitality™ is a powerful combination of two certified organic micronized mushrooms (chaga and cordyceps) and the herb ashwagandha.
❯ ABOUT US: Purica is a natural health company committed to helping people achieve their fullest potential in every aspect of life, work and play. Inspired by nature and backed by science, it is committed to creating new horizons in health and wellness by empowering its customers with the finest whole foods, supplements and lifestyle solutions. www.purica.com 1-877-746-9397
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Sisu B Calm with rhodiola ❯ PRODUCT: Stress, active lifestyle, and poor digestion are just some of the many factors that increase the body’s need for B vitamins. SISU B Calm with rhodiola is a complete formula of B vitamins, plus the added benefits of rhodiola—clinically proven to improve general wellbeing under periods of stress.
❯ ABOUT US: A trusted name in natural health, SISU has been formulating and distributing safe, effective, premium vitamins and supplements since 1980. Our innovative products help improve the wellbeing of Canadians every day. We carefully select natural-source ingredients and make supplements with guaranteed consistency, purity, and potency. Tradition, modern research, and the power of nature—you’ll find it all in our classic blue bottle specifically engineered to block damaging ultraviolet light and protect product integrity. www.sisu.com 1-800-663-4163
Webber Naturals Kava Kava ❯ PRODUCT: For centuries, kava has been used by South Pacific Islanders to enhance relaxation and mood and to promote restful sleep. Webber Naturals Kava Kava features pharmaceutical quality Kavapure®, standardized from Vanuatuan kava. It’s the highest quality of kava available and a natural way to relieve restlessness and promote relaxation.
❯ ABOUT US: At Webber Naturals, we value good health. We’re passionate about creating vitamins, minerals, and herbal formulas of unmatched quality. Our supplements aren’t just natural, they set industry standards for purity and potency. That’s because the people working here are dedicated to their health and the health of their families, just like you. www.webbernaturals.com 1-800-430-7898 SIMPLE IS BEST 2016 / VIVAMAGONLINE.COM
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5
TIPS TO MAXIMIZE YOUR FITNESS PLAN BY DR. TRACEY TEASDALE, ND
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ou go to the gym, yoga, fitness classes, or you’ve started a running program. That’s fantastic! But, are you doing everything you can to optimize your investment in your health and fitness? Chances are that you’re probably missing a few things that could maximize your results.
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1 | EAT WELL Food is your fuel, so it’s important that you have a full tank. Ensure that you're consuming enough calories to power your workout, and that you are refueling after your workouts to encourage growth and repair of tissues. A light carbohydrate-based snack can help give you a boost of energy before you hit the gym. Getting a good dose of protein and carbohydrates after your workout will help stimulate repair of damaged tissues and start replenishing muscle glycogen to get you ready for your next training session. Fats cannot be overlooked, as some evidence suggests that reduced fat intake is associated with higher rates of injury. While many focus on the macronutrients, don’t forget about getting all of your vitamins and minerals. These are involved in all of the chemical reactions that turn your dietary carbohydrates, fats and proteins into usable energy to power your day and your training. They are involved in tissue repair, immune system function, cardiovascular health, hormone secretion, and just about everything else your body does. Eating a variety of colourful foods can help you reach your micronutrient goals.
2 | GET ENOUGH REST This refers to both sleep habits and rest days. Your body needs a little down time in order to recover. Most of the repair and recovery occurs during your sleep, but you cannot overlook the value of taking a day off or cycling your training program (see number 3). Growth hormones and their anabolic friends are secreted during and after exercise, however their greatest concentrations occur during deep sleep. In order to fully maximize your results, these hormones need to act on your musculoskeletal system so it can repair and grow stronger. During the night, you move between different phases of sleep, with each cycle lasting from 90 to 120 minutes. The longest section of deep sleep occurs just after you initially fall asleep. Having good sleep hygiene— minimizing electronics before bed, limiting alcohol and caffeine, and reducing overall light exposure before bed—can help you fall into that deep sleep more effectively, allowing your body to begin to repair itself quickly.
3 | PREVENTING INJURIES The number one indicator of success in fitness is the consistency of your training, so preventing injuries should be among your pri-
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ority list. Overuse and traumatic injuries can completely derail your program and throw you off your goals. Having an appropriate training plan with adequate rest, addressing movement limitations, and using correct form can all help to reduce your risk of injury. Self-care, such as stretching, alternating hot and cold showers, and nutrition can also help. If you have aches or pains that persist or change the way that you move, it is worthwhile having that pain assessed. Treatments like acupuncture, trigger point therapy, laser, and active release can all help to mitigate these nagging pains and help you return to function faster.
4 | STRESS MANAGEMENT Managing chronic stress can play a role in your weight management. Many of us use exercise as a means to blow off some steam, but we forget that exercise itself is a stressor. Long-term stress can lead to changes in cortisol levels, which, in turn, can result in reduced blood sugar control, weight gain in the abdomen and trunk, and can reduce your body’s ability to heal and recover after exercise or injury. It can also reduce your immune system’s ability to attack bacteria and viruses, leaving you more prone to infection and more likely to take days off from your training. Stress can reduce sleep quality and quantity, which leads to poor dietary choices, both of which can derail your progress before you even begin. Lastly, chronic stress leaves you tired and unmotivated to take on your workout, making the snooze button on your alarm clock much more appealing than your early morning training session. Recognizing that you are stressed is the first part of this battle. Simple interventions like diaphragmatic breathing, meditation, and time management can all help to reduce stress. Acupuncture, certain vitamins and minerals, herbs, and hydrotherapy can also help when used appropriately.
5 | HORMONAL BALANCE Your body runs on hormones. Most hormones are made from fats, proteins, vitamins and minerals, so diet becomes important in the adequate production of hormones. The thyroid gland is the metabolic centre of your body and regulates how effectively you burn calories. Evidence suggests that severely restricting caloric intake, especially carbohydrates, can reduce your body’s ability to produce the thyroid hormone. This leaves you tired and unable to lose weight despite your best efforts, and has other spin-off effects like sluggish digestion, lowered mood, high blood pressure and cholesterol levels, and thinning hair. VM
Dr. Tracey Teasdale, ND, is a naturopathic doctor who practices in Barrie, ON. She has a special interest in sports medicine, sport nutrition and pain management. She is an assistant professor at Canadian College of Naturopathic Medicine and supervises the sports medicine focus at the Robert Schad Naturopathic Clinic. For more information please visit www.rsnc.ca or call 416-498-9763. SIMPLE IS BEST 2016 / VIVAMAGONLINE.COM
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SWIMSUIT READY FIVE STRANGE REASONS FOR WEIGHT GAIN BY MITCH SKOP
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hen you gain weight, you may be quick to blame one of the usual suspects for it, like poor diet or lack of exercise. However, there are many lesser known causes for those few extra pounds. Here are five surprising everyday factors that could be behind your weight gain. COFFEE Recent studies suggest that although coffee may not have very many calories, it can actually cause weight gain as well as type 2 diabetes by stimulating cortisol production and insulin resis-
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tance. Your body naturally produces the hormone cortisol when you are under stress. So, if you drink coffee when you are stressed, it can double the production of this hormone, increasing blood pressure and the demand for blood sugar, which causes cravings. Cortisol also causes our bodies to store fat in the abdominal area. Green tea is a better substitute for coffee, as extensive studies show that it can control blood sugar levels and may boost metabolism to help burn fat. DINING OUT Restaurant hopping can be one of the quickest ways to pack on the pounds. The worst restaurants to frequent are Italian, Mexican and Chinese, because you will most likely eat more carbs in one sitting than you should eat in two days. Other eating out traditions include cocktails, grazing on bread baskets, sharing appetizers and indulging in dessert. If you are really serious about losing weight, then schedule yourself to no more than two outings a week and prepare before you go out to eat with carb-blocking supplements that contain Phase 2 Carb Controller. PRESCRIPTION DRUGS You can gain as much as 10 pounds per month from drugs designed to treat depression, mood disorders, seizures, migraines, blood pressure and diabetes. In fact, if you have gained weight in a short period of time and the only change is a new prescription, you may want to talk to your doctor about changing to a different drug. Every drug works in the body differently to cause weight gain. Some increase the appetite while others alter the way fat is stored. Some of the most common types of medications that cause weight gain include steroids, antidepressants, diabetes medications, high blood pressure medications and heartburn medications. That’s not to say that you need to stop taking these medications, but consult your doctor and find out if there are other options. SUPERHERO SYNDROME A superhero’s life is a constant emergency, putting out one fire to the next with little or no sleep as they lead a double life juggling career and family obligations. If this describes your day, your body is most likely producing more cortisol, increasing your insulin levels and inhibiting your body from burning fat so it can store it for later. Even superheroes need some downtime, so reduce your stress hormone levels by taking a yoga class, going on a 45-minute walk or stepping outside to surround yourself in nature and some peace and quiet. The Centers for Disease Control and Prevention recommends adults have between seven to nine hours of sleep a night for optimal health.
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CARBS Carbohydrates in excess are waistline expanders. Now, we do all need carbohydrates—the right types and in the right amounts— to experience good health. But as with many other things in our modern society, we tend to overdo it with carbs. You can avoid the bad ones and hence, manage your best weight. DEFINING CARBOHYDRATES Popular low-carb diets like Zone, Atkins, South Beach and Paleo limit the intake of carbs, yet many people may not understand what they are or if they are really good or bad for you. Carbohydrates are found in foods including fruits, vegetables, grains, potatoes, pastries, and candy and are considered the body’s preferred energy source. More specifically, carbs are sugar molecules that either stand alone or are bound together into groups. The more molecules, the more complex it becomes. The simpler a carb is, the quicker it can be absorbed by your body and either used for energy or stored as fat. Fibre is the most complex form of carb found in our diets, while sucrose (fructose and glucose) are the simplest carbs. Carbs that are easily absorbed into the bloodstream are called simple carbs because of their molecular structure. Complex carbs have a more complicated molecular structure, which the body takes longer to break down (such as grains and veggies). CONTROLLING CARBS To better control your blood sugar levels, which in turn will help decrease your risk of diabetes, high cholesterol, immune insufficiency, weight gain, etc., we need to limit the amount of foods that are simple carbs or those that convert to simple carbs easily in the body. Other than foods like fruit juice, sugary fruits (bananas), etc., we also need to avoid starchy foods. Starches are found in most processed and packaged foods such as pasta, breads, deserts, many snacks and cereals and are found in potatoes and rice. Other than avoiding simple carbs and starches, there really aren’t many other choices for people. However, dietary supplements, like Phase 2 Carb Controller, are excellent options. Phase 2 is a specific extract from white kidney bean that has scientifically been shown to inhibit the enzyme amylase from breaking starches down into sugar. In fact, the research shows that it can inhibit up to two-thirds of the caloric effect of starches in your diet. Studies have shown it helps with weight loss programs, maintaining weight loss and over time, curbing your cravings for sweets. If you struggle with carbs (especially starchy carbs), taking Phase 2 prior to any meals or snacks that contain starchy carbs will help negate a significant amount of the harmful effects of those foods. Be sure to take it 20-30 minutes prior to your starchy meals and snacks to achieve the full benefits of Phase 2. VM SIMPLE IS BEST 2016 / VIVAMAGONLINE.COM
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hen CSI: Miami ended its tenth and final season, co-star Eva LaRue planned to spend more time with her daughter, Kaya (14), and carve out some “me time” with exercise, meditation and reading. “Trying to juggle being a mom, my travel, my work—all of it are stress inducers,” says the former All My Children star. With three TV projects in production, Eva’s schedule is still hectic, but she’s also found time to collaborate with Jewel Source and launch her business Eva LaRue Fine Jewellery. Like most busy women, Eva has struggled to find time and energy to truly tune in to her own needs and desires. “I feel like a lot of my life has been spent worrying about how everybody else is feeling, and making decisions based on what everyone else wants me to do,” she admits. “That’s how most women live: what our kids need from us; what our friends need from us; what our family needs. We really lose sight of what we need to be doing for us to replenish our mind and body.” It’s this realization that prompted Eva to start making a more conscious effort to nurture her whole self. The result? Eva cheers that she’s slimmer, fitter and happier than she’s ever been. “I recognize that I’m a stress eater,” says the five-foot-seven actress, who began her career at age six. So she has taken steps to reduce the stress in her life in order to maintain balance and her figure, which still looks fabulous in a swimsuit. TUNING OUT, TUNING IN AND FINDING “ME TIME” Being in such a fast-paced industry, it’s often hard for Eva to find time for herself. Like every mom, she makes the most of the time she can find. “When Kaya is at school and I’m not traveling, I sit outside where my mind is not rolodex-ing through my iPhone or my computer. I’ve really tried to actively take the time, put technology away, sit and breathe deeply and try to meditate or listen to meditation tapes—just give myself that 20 minutes to tune out. When I take that time, I can feel rejuvenated and connected to myself.” Eva recognizes that as much as technology has helped her stay organized, she turns to a more Luddite way of scheduling her days. “Good ole paper. I’m a tactile person. I like a paper book; I like a paper newspaper. Somehow, it makes me feel I’ve accomplished something when I turn over the last page of a book.” EVA’S POST-40 WORKOUT REGIME The irrepressible actress and single mom says she’s healthier, fitter, and more grounded than ever. But, like everyone, she still has to concentrate on trouble areas. “Mine are probably my thighs,” she says. “I never had trouble with my [abdomen] but now that I’m older, I do! No matter how many sit-ups I do, I’m just wider.” The change in her body helps motivate her to keep her routine. Thrice weekly Pilates sessions, weights, and an occasional dance class thrown into the mix has helped keep Eva fit. 60
“Weights help with my musculature and I love to dance—that was my background and it’s still fun for me.” HER RELATIONSHIP WITH FOOD Always cognizant of nutrition, LaRue loosely follows a Paleo eating plan. Staples of this back-to-basics diet include unlimited vegetables, fruits, seafood and lean meats, as well as fresh herbs and spices, seeds, nuts, and healthy oils and fats. “I love food and comfort food is my downfall,” admits Eva, who adores potatoes in any incarnation. “And Mexican food! I could eat Mexican food almost every day, if I didn’t gain weight.” Limiting her carbs and sticking to a vegetable-and-protein diet helps Eva ward off flab (not that any is evident!). She also chooses grass-fed beef and organic foods, whenever possible, to avoid the effects of chemicals and hormones present in some foods. However, her love of food keeps her from following too strict a diet. “I’ve learned not to deprive myself and to take small portions of something and really enjoy it. I also try to keep healthy stuff towards the front of the fridge because if it takes too long to make, I’m not going to make it. I’ll grab bad foods,” says Eva, who lost 18 pounds many years ago and has kept her weight steady. To ward off unhealthy choices, Eva keeps sliced cucumbers and red bell peppers handy. “I keep fresh salsa or low-fat ranch dressing with jalapeño for dipping. I’ve always loved hot and spicy foods, so jalapeños are a staple in my house.” Blackberries and cherry tomatoes are other healthy ready-to-go choices. “Then again,” Eva grins, “there are different cookie doughs in the fridge, so when people come over, that’s what Kaya and I use as our excuse to break them out.” RENEWING HER SPIRIT Guided meditation is how Eva greets the day. “That’s my best balance. The meditations help guide and centre me based on whatever is going on in my week. I have guided meditations on everything from relationships with others to forgiveness to creativity and imagination, love, health, awareness and just checking in with your body. After a guided one ends, I’ll sit in my own quiet meditation for about another 10 minutes.” Eva’s choices run the gamut from Marianne Williamson to Wayne Dyer. After renewing her spirit for the day, Eva says, “My brain is then off to the races, starting with getting Kaya up and ready for school.” LIVING LIFE FEARLESSLY At 49, Eva seems fearless in letting life happen. In fact, she says it gives her a sense of calm when she lets go and surrenders to everything. “I think stress and anxiety come from hanging on to something. We struggle, we panic, we fight against the machine and, finally, when you let go—what have you lost really? Just your personal baggage. So when you let it go, you float, you swim— you’ve chosen to save yourself.” VM
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FOOD V I VA
JALAPENO BUSINESS This popular hot pepper isn’t just a delicious nacho topping—it’s packed full of vitamins A, C, E, and K. That potent spice is just as potent in preventing disease, lowering blood pressure, fighting migraines and losing weight. Try the Cucumber Arugula Salad with Dragon Fruit on page 66 for a kick of jalapeno flavour and antioxidants!
SIMPLE IS BEST 2016 / VIVAMAGONLINE.COM
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SUMMER IS HERE, AND WITH IT HAS COME A SEASON OF BACKYARD BARBECUES. ADD A FRESH, UNEXPECTED TWIST TO YOUR PARTIES WITH THESE EXOTIC RECIPES. RECIPES BY STACIA CARLTON PHOTOGRAPHY BY PAULA WILSON PROPS BY THE PROPS
MEDITERRANEAN CHICKEN KEBAB SANDWICHES with Tahini Sauce see recipe on page 71
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CUCUMBER ARUGULA SALAD with Dragon Fruit & Spicy Asian Dressing SERVES: 4-6
SALAD: • 4-6 small cucumbers, washed and thinly sliced lengthwise • 1 small handful per plate baby arugula • 1 dragon fruit, diced • 1 jalapeño pepper, cut into very thin rounds • 1 handful fresh cilantro, roughly chopped • 5-6 leaves fresh basil, cut into thin strips (chiffonade) • 4-5 green onions, white and light green parts thinly sliced • sesame seeds to garnish DRESSING: • 1 tbsp soy sauce or tamari • 1⁄2 tsp fresh ginger, finely chopped • 1 small clove garlic, minced • 2 tsp rice vinegar DIRECTIONS: 1. Combine all ingredients for the dressing in a bowl and whisk until completely mixed, or blend in a food processor. 2. Create salads on individual plates and drizzle very lightly with dressing. 3. Garnish with sesame seeds.
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LAMB BURGERS with Feta, Grilled Red Onions and Tzatiki SERVES: 6
BURGERS: • 1 lb ground lamb • 1 lb ground veal • 1⁄2 red bell pepper, finely diced • 3 green onions, white and light green parts finely chopped • 3⁄4 cup feta cheese, crumbled • Salt and pepper to taste DIRECTIONS: 1. Combine ingredients for burgers and pat into six patties. 2. Grill until an internal temp of 145°F. 3. Serve topped with grilled red onion and tzatiki.
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MUSTARD BASIL MARINATED GRILLED SHRIMP with Lemon Orzo & Peppers SERVES: 4-6
INGREDIENTS: • 1⁄2 cup olive oil • juice of two lemons • 2 tbsp Dijon mustard • 1⁄2 cup fresh basil leaves, cut into thin strips (chiffonade) • 3 cloves garlic, minced with 1⁄2 tsp salt • 1⁄2 tsp white pepper • approximately 3 lbs uncooked shrimp (about 40 jumbo shrimp) DRESSING: • 450g orzo • extra virgin olive oil •1⁄2 red bell pepper, yellow bell pepper, orange bell pepper, all finely diced • 1 large handful fresh flat leaf parsley, roughly chopped • zest and juice of one fresh lemon • salt and freshly ground black pepper to taste DIRECTIONS: 1. Combine ingredients for marinade in a large bowl or resealable bag, toss in the peeled shrimp and store in the fridge until 10 minutes before grilling. 2. Thread shrimp onto skewers and grill over medium high heat, flipping after about 3 minutes. 3. Cook orzo until al dente, about 8-10 minutes. 4. Drain and drizzle lightly with an excellent quality extra virgin olive oil. Do not rinse orzo after draining. 5. Add peppers, parsley, zest and juice of lemon. Season with salt and pepper to your preference.
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ALL NATURAL BANANA & DRAGON FRUIT “ICE CREAM” SERVES: 2-4
INGREDIENTS: • 2 bananas, broken into 2-inch chunks and frozen • 1 large dragon fruit, cut into chunks and frozen • 1 cup almond milk (or other milk alternative) DIRECTIONS: 1. Purée all ingredients until smooth. 2. Spoon into two large bowls and enjoy!
SUMMER 2016 / VIVAMAGONLINE.COM
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BERRY GALETTE with Drunken Dragon Fruit Coulis see recipe on page 71
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BERRY GALETTE with Drunken Dragon Fruit Coulis SERVES: 8-10
CRUST: • 5 1⁄4 cups all purpose flour • 1 tbsp kosher salt • 1 1⁄2 sticks (6 oz) refrigerated unsalted butter, cut into small chunks • 1 3⁄4 cups (11 oz) refrigerated solid vegetable shortening, cut into small chunks • 1 cup ice water BERRY FILLING: • 3 cups mixed berries (any combination will be delicious) • 2 tsp sugar • 2 tsp flour • splash of Triple Sec (optional) COULIS: • 1⁄2 dragon fruit • 1 shot Triple Sec DIRECTIONS FOR CRUST: 1. Mix together flour and salt in a large mixing bowl. 2. Add butter and using either a pastry cutter or your hands, combine with the flour mixture until it resembles coarse crumbs. 3. Next, add the shortening using the same method of breaking it up into the flour/butter mixture until a coarse yet even consistency is attained. 4. Switching to a wooden spoon, add the ice water and fold dough over until it begins to come together. 5. Once it starts to hold together, fold the dough over on itself a few times. It is crucial that you go easy on this stage. You don’t want to overwork the dough, which will result in a tough crust. 6. Divide the dough into four roughly equal portions and gently form into disks. Wrap in cellophane and pop into a resealable bag, making sure there is no air in the bag. 7. Allow to sit in the fridge overnight, or for at least two hours. The dough can stay in the fridge tightly wrapped for up to five days or in the freezer for six months. This recipe makes enough for 4 single crust pies or galettes. DIRECTIONS FOR GALETTE: 1. Remove one disc of dough from fridge and allow to stand at room temperature for about 10 minutes. 2. On a lightly floured surface, rolling from the centre out, roll disc until it is about a 12-inch round and gently transfer to a sheet of parchment. 3. Pop the rolled round back into the fridge for 5 or 10 minutes while the oven preheats. 4. Slide dough and parchment onto a baking sheet with edges. 5. Mound berries onto centre of round and fold edges in, creating a rough pie shape. 6. Brush edges of crust with milk, cream or egg whites for a golden finish and sprinkle top with sugar. 7. Finally, dot the top of the berries with about 1 tbsp of butter for a gorgeous glossy finish. 8. Bake at 425°F on the middle rack for about 25 minutes. Allow to cool on baking sheet for about 10 minutes before transferring to a wire rack to cool completely. DIRECTIONS FOR COULIS: 1. Purée ingredients in a blender until smooth. 2. Serve drizzled lightly over the warm galette.
MEDITERRANEAN CHICKEN KEBAB SANDWICHES with Tahini Sauce SERVES: 4-6
CHICKEN: • 2 cups plain yogurt (any fat content will suffice) • 1⁄3 cup olive oil • 2⁄3 cup lemon juice • 2-3 tbsp dried mint • 3 medium garlic cloves, minced • 4 or 5 boneless skinless chicken breasts, cut into 1-inch cubes SYRIAN HERB SALAD: • 1 cup flat leaf parsley, rough chopped • 1 cup fresh mint, rough chopped • 1 cup baby arugula (or other delicate green) • 1 bunch green onions, white and light green part thinly sliced • 10-12 grape tomatoes, cut into quarters • 2-3 small cucumbers, diced • drizzle of extra virgin olive oil and juice of 1 fresh lemon TAHINI SAUCE: • 1⁄4 cup tahini—stirring it in the jar is necessary before measuring out your portion • 1⁄4 cup cool water • 1⁄4 cup fresh squeezed lemon juice • 1 medium garlic clove, minced with about a 1⁄2 tsp salt DIRECTIONS: 1. Combine ingredients for marinade in a large bowl or large resealable bag. Add chicken and allow to rest in the fridge for a few hours. 2. Bring meat to room temp before grilling. 3. Thread chicken onto skewers and grill over medium to medium high heat, turning often until golden on all sides and cooked to an internal temp of 165°F. 4. Mix all ingredients for the salad in a large bowl until combined and the dressing is evenly distributed. 5. Mix together tahini and water first, this will create a whiter sauce. Add lemon juice and garlic, stirring constantly. 6. To create the sandwich, pile a mound of salad on a pita, add chicken and drizzle liberally with tahini sauce. Roll it up and enjoy!
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WHAT’S IN YOUR FRIDGE: ROZ WESTON THE MULTI-TALENTED TORONTO STAR TALKS FAMILY, BRAINS, AND THE BEST SIMPLE SUMMER FOODS. Occupation: I start my day on The Roz & Mocha Show on KiSS 92.5FM in Toronto and end it delivering the latest entertainment news to over half a million viewers on ET Canada working alongside the most talented team in television. What’s your secret food vice? There’s just nothing better than fresh bread. Ripping a huge chunk off of a fresh baguette with a little cheese and prosciutto is my favourite summer lunch. What is your number one comfort food? Tuna sandwich, always has been. Add a little olive oil, red wine vinegar and vegan mayo on top of fresh bread, pesto and cracked pepper and toasted under the broiler. Also, beer—is beer a comfort food? What is your biggest food challenge? My girlfriend is gluten-free, egg-free and dairy-free. It’s tough not to just serve up plates of meat every night. However, it’s forced me to out of my comfort zone in the kitchen. What keeps you eating a balanced diet? Knowing that I don’t just cook for me. I cook for the family, which includes a six-yearold. When you have a kid in your life, you really get involved in what you put in your body. It also helps when you get them cooking. Kids tend to eat what they cook, so we got her cooking at a very young age. She hated eggs until the day she made her first omelette. Any food dislikes? I find no joy in lobster or crab legs. Any foods you’ve omitted from your diet? No, I don’t really believe in cutting things out. Everything in moderation—unless it’s for allergies (of which I have none). I’ve never eaten sweets or fast food and I don’t enjoy soda. Cook what you eat, and buy fresh. What must you always have in your fridge? I could live off soups, salads and sandwiches. I always have stock, fresh vegetables, good bread and leftovers.
What are some of your go-to meals? I usually open the fridge and see what needs to be cooked, and build the meal out from there. Sometimes, it’s Brussels sprouts with shallots and pancetta or a bag of mixed greens on their last day. I usually buy meat day-of, and have been on a real pork chop kick these days. Strangest food you’ve ever tried? Brain... What’s your favourite dish or food to eat in the summer? In the summer, we fire up the pizza oven and the charcoal grill and hit as many little side-of-the-road fruit and vegetable stands as we can. What is your favourite meal to make for guests in your home? Homemade meatballs. Fondant potatoes are also a huge hit. I’ll also serve at least one thing fried. Guests love fried food. Other than that, know what your friends like and don’t like and make sure everyone has enough to eat. What is your favourite ingredient to cook with? I’ve been getting really good at dairy substitutes. Earth Balance butter, coconut oil, almond milk and goat cheese are great. What have you been busy with over the last year? I work 13 hours a day, five days a week, so when I have time off, it’s family, food and solitude. What’s next for you? To continue to be inspired by those around me, and to make sure the people in my life are happy and full.
Enjoy Life Dark Chocolate Morsels Chocolate chip have never been healthier. Free of common allergens, these dark chocolate morsels contain 69 per cent cacao and contain no artificial ingredients. (255 g, $4.99)
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Prairie Harvest Organic Rotini This new organic pasta is made with durum wheat, semolina and coconut flour. It’s the pasta taste you love with an infusion of health. Try it hot or let your pasta cool off for a tasty pasta salad. (375g, $3.69)
Sunset tomatoes Your favourite produce item just got tastier. Kumato tomatoes are the perfect mix of sweetness and acidity. The ideal veggie side dish; they’re also great in salads and sandwiches. (1lb, $3.99)
Rolling Meadow Butter Grass fed just tastes better. Plus, unlike conventional butter, it’s rich in omega-3 fatty acids, so it’s good for your heart and overall health. (250 g, $5.99)
PHOTO: KATHERINE HOLLAND | PRICES MAY VARY PER LOCATION
WHAT’S IN YOUR FRIDGE?
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S H O P P E R S
GROCERY BASKET Barbara’s Snackimals Cinnamon Crunch Give your kids the sweet cereal taste they want with ingredients you can feel good about. With eight grams of whole grains per serving and only seven grams of sugar, it’s a breakfast the whole family will love. (255g, $5.29)
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shopping all-natural for under $75 TOT AL:
Life Choices Grass-Fed Beef Burgers Simple ingredients make these burgers taste great. Raised without the use of antibiotics or hormones, Life Choices’ beef is traceable to its ranch of origin. (142g, $11.99)
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Rootalive Organic Virgin Coconut Oil
Central Roast Woman Balance Mix Chock-full of roasted almonds, apple, pomegranate and ginger, this mix will delight all of your taste buds. With no sulphites and no hydrogenated oils, this craving is one you can feel good about! (260g, $8.60)
Eden Foods Instant Organic Red Miso Soup Soothe yourself after a long day with a calming cup of this tasty soup. Made from red and hacho misos, this organic, MSG-free and non-GMO product is good for any time and any place. (4 8g packages, $9.32)
Temple Raw Protein Bar – Sea Salt Caramel Flavour Fuel your workout properly with these delicious, protein-packed bars. Made with non-GMO and gluten-free ingredients, these are sure to become your best new gym buddy! (1 bar, $3.00)
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BY CORRINA MOSCA | PRICES MAY VARY PER LOCATION
Sourced from organic coconut plantations in Sri Lanka, this coldpressed, raw and gluten-free oil has a multitude of uses. Apply it to your skin for a quick, effective moisturizer, or use it in place of cooking oils. (500mL, $23.99)
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YOUR LIFE V I VA
We can never obtain peace in the outer world until we make peace with ourselves.
—Dalai Lama
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BATHROOMS BY DVIRA OVADIA PHOTOS BY STEPHANIE BUCHMAN
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athrooms are one of my favourite spaces in the home to remodel, and now that summer is finally here, I often find myself drawing inspiration from the season to breathe new life into existing areas. No matter how large or small your bathroom is, the basic design elements, that make a bathroom a stylish and spa-like retreat, are the same.
the bathroom’s style. If a backsplash is needed for your vanity, consider a classic arch or a higher than average eight-to-10-inch straight edge.
CLASSIC WHITE-ON-WHITE I adore working with white and nothing inspires me more. It’s crisp, clean and acts as a backdrop for classic yet contemporary accessories. Subway tiled walls elevate a space and will give any bathroom that custom look. Moving the same tile from wall to floor adds cohesiveness to a space. Ceramic and porcelain tiles are affordable choices that are durable and water-resistant, while marble and stone tiles are luxurious and high-end. For bathrooms that lack warmth, consider heated floors, which can replace bulky radiators. With fully programmable features and on-off capabilities from the touch of your phone, they will keep your feet cozy throughout the year.
SUMMER INSPIRED Hang two beautifully appointed mirrors over double sinks. Framed mirrors add to the clean crisp look without distracting. Add a hotel quality to your bathroom with a curved shower rod and white curtain—again, staying within your theme of whiteon-white, which also visually expands a space. Sconces can also lighten and brighten even the smallest of bathrooms. If space permits, two sconces are my top choice, which gives a tailored look and works well for modern and classically-styled bathrooms. Don’t spare the pot lights. Combined with wall mounted fixtures, they are essential for illuminating the space. Remember, faucets are the crown jewels in any bathroom. Change out the old ones and replace them with sleek, curvedspout models. Keep in mind, if you're retrofitting a new faucet to an existing sink or buying a complete sink ensemble, be sure to match the type of faucet to the hole-openings in the sink.
CLASSIC MEETS CONTEMPORARY Create a feature wall with a stunning vanity and stay within the white-on-white theme. Your bathroom vanity will have the greatest impact on your bathroom makeover, and will change the feel of the entire space. Summer is all about clean, crisp lines—which lends a more contemporary look. However, I love to include a classic element to a contemporary vanity by choosing a piece with legs. Choose a countertop impervious to scratches and water stains that stands the test of time. Quartz, one of nature’s hardest and most abundant minerals, is tougher than granite and doesn’t require sealing. It is also naturally resistant to moisture, bacteria and stains. While it is higher in price per square foot than granite and comparable to marble, it does offer a variety of colours to choose from that will always be true to their sample swatches. Don’t forget to select an edge profile that works with
LAYER WITH SPARKLE, SHINE AND COLOUR Brighten your bathroom with simple and elegant finishes that last for years. Crystal adds unexpected elegance and refinement to a bathroom space. So go for the glitz—add a bit of sparkle with crystal sconces. In addition, add a little visual height to your bathroom with a vertical towel stand, made from glass and metal that complements the finishes. Finally, bring the look together and elevate the summer theme by adding a pop of colour with luxurious towels and fresh-cut flowers in glass vases or rustic jars. You may not spend the most time in your bathroom, but it is definitely a room that you and your family spend many hours in—pampering in the morning and relaxing after a hard day. If you need a little help transitioning your bathroom into a summer retreat, call in a designer to create that fabulous, fashionable look you’ve always dreamed of. VM SIMPLE IS BEST 2016 / VIVAMAGONLINE.COM
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INSPIRED living
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WANT TO SEE MORE? FOR EXTRA CONTENT DOWNLOAD VIVA’S DIGITAL VERSION FROM ITUNES OR GOOGLE PLAY
VIVA READERS SHARE THEIR SECRETS TO ATTAINING OPTIMAL HEALTH, NATURALLY
VIVA WANTS TO HEAR FROM YOU Please send your inspired living story with the subject line “Inspired Living” and contact information to letters@vivamagonline.com
CHESTER AVILA AGE: 23 OCCUPATION: Data management HEALTH ISSUE: Xerosis (chronically dry skin) SYMPTOMS: Feeling of “tightness” in skin, cracking, discomfort, itching, rashes. HEALTH RECOMMENDATIONS: I noticed that my skin was becoming abnormally dry during the winter months, and it was not getting any better in warmer, more humid weather. I was experiencing a lot of discomfort, itching and cracking— especially on my hands, elbows and knees—throughout the year. As a result, I started to apply raw, organic cocoa butter on my problem areas. THE RESULTS: My skin feels better than ever! I apply cocoa butter to my skin immediately after showering to help manage my dryness. Plus, it smells great.
ANN MARIE MORALES AGE: 28 OCCUPATION: Retail associate HEALTH ISSUE: Clogged sinuses SYMPTOMS: My nose felt perpetually “stuffed up”—I was having difficulty breathing, and felt like something was blocking my nasal passages. HEALTH RECOMMENDATIONS: My friend recommended using eucalyptus oil to help clear my sinuses. She gave me a small bottle to keep in my purse, and suggested that I apply a small amount to a cloth handkerchief and inhale the vapors when my nose felt plugged up. THE RESULTS: I’m able to breathe properly and comfortably. Whenever my sinuses feel congested, a couple whiffs of the oil do me well. 78
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PLEASE CONSULT YOUR HEALTHCARE PRACTITIONER FOR ANY HEALTH CONCERNS.
MEGHAN PEARSON AGE: 35 OCCUPATION: Personal/Private Chef HEALTH ISSUE: Anorexia and bulimia SYMPTOMS: Loss of period, extreme weight loss, malnourishment and insomnia. HEALTH RECOMMENDATIONS: I adopted a plant-based, highly raw diet that is high in fat and low in sugar. Since then, everything has been regulated. THE RESULTS: Now I live a balanced lifestyle in which I enjoy jogging, walking, yoga, fish, mostly vegetables, lots of healthy fats, family, friends, alone time, and social time.
MAUREEN HUTCHISON AGE: 45 OCCUPATION: Certified Personal Trainer HEALTH ISSUE: GERD & Chronic IBS SYMPTOMS: Bowel issues, cramping, abdominal pain and heartburn. HEALTH RECOMMENDATIONS: Changing my eating habits to include whole foods and plant-based products to heal my body completely. I learned how our eating habits can directly affect chronic conditions. THE RESULTS: After completely eliminating animal products, processed food and refined sugar, my body reached a whole new level of health. I experienced body fat loss, my skin became softer, my sleep improved, and my energy reached a level that I’ve never experienced before. By increasing the amount of greens and legumes in my diet, my chronic symptoms completely disappeared after suffering from IBS for 20 years. It felt good to be in control of my life again.
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ASHEVILLE: a serene blast from the past BY BONNIE SIEGLER
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sheville revels in a past of great wealth from The Biltmore Estate to The Omni Grove Park Inn, both of which have entertained the rich and famous—Thomas Edison, Henry Ford, presidents Hoover, Coolidge, and Obama; Debbie Reynolds, F. Scott Fitzgerald, Harry Houdini, George Gershwin, Eleanor Roosevelt, Mikhail Baryshnikov and many more. The thriving mountain city has also welcomed Hollywood with Jennifer Lawrence filming The Hunger Games, Robert Redford’s The Clearing and many of Tom Hanks’ running scenes in Forrest Gump—just to name a few. Asheville’s beautiful mountain seclusion has long lured those who want to just relax and get into its bohemian spirit. WHERE TO STAY There are many places to stay, but The Omni Grove Park Inn, which opened in the summer of 1913, is an elaborate resort envisioned by Edwin W. Grove who rose from poverty to great wealth
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through the pharmaceutical business. Just minutes from downtown Asheville, the historic resort boasts 24-foot ceilings and two gigantic 36-foot stone fireplaces in the great hall entrance. Over 12,000 feet of granite were used to create the walls of the inn. The Omni Grove Park Inn has a bit of everything, from its spa to a PGA golf course, the latter of which saw Arnold Palmer and Jack Nicklaus tee off. The grand dame of a hotel is not only stunning from the outside, but inside as well. WHERE TO RELAX The spa at The Omni Grove Park Inn has its guests stepping out of the hectic world and into pure relaxation. Voted one of the top resort spas in the U.S. by Conde Nast, it offers everything from facials to massages and body treatments to nail services. Showcasing 20 water features, including therapeutic waterfall pools, a lap pool and a steamroom, the spa has made water an integral part of the overall peace and quiet.
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“Our spa is based on the integration of fire, rock, water and lights,” explains Tracey Johnston-Crum, director of public relations. In fact, the four elements come together in one of their signature treatments—the ultimate facial. I thoroughly enjoyed my facial with Toni, who was knowledgeable about soothing both the skin and the soul. WHERE TO EAT Southern hospitality and great food adventures await you in the downtown area—the Over Easy Cafe works with local farmers and offers organic, fresh foods throughout the day. The River Arts District and West Asheville areas also offer culinary delights along with craft beers. Chef Lumley at the Omni Grove Park Inn uses ingredients from local farmers’ markets or from his foraging tours for guests. “It’s all based on what the guests locate. My personal favourite was a morel gnocchi dish he created with six gorgeous morels a guest brought back,” explains Johnston-Crum. “We showcase wonderful local ingredients in all of our restaurants—from the Edison to Blue Ridge to Sunset Terrace.” I enjoyed the farm-to-table artisanal buffet at Blue Ridge and its magnificent view of the Blue Ridge Mountains. The Inn Marketplace’s decadent desserts and designer chocolates also made it one of my favourite stops. WHAT TO DO No trip to Asheville would be complete without visiting the 250-room Biltmore Estate. The property was built by George Vanderbilt in 1895 as a retreat reminiscent of the opulent castles and estates in France and Great Britain, and is still filled with original furnishings, art and artifacts that he collected over the years. A visit to the Biltmore is an experience in time travel not to be duplicated. Shopping Asheville’s many boutiques and craft shops is another entirely unique experience. Bookstores, antique shops, art galleries and clothing boutiques are all available on the town’s tree-lined streets. Asheville also offers an eclectic music scene—you may find yourself toe-tapping to soulful melodies, mountain-inspired music or even a hip symphony. For those inclined to take to the great outdoors, hike up the Blue Ridge Parkway for unparalleled views of the mountains and nature. VM SIMPLE IS BEST 2016 / VIVAMAGONLINE.COM
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YOUR HOROSCOPE BY REBEKAH KACZMARCZYK
Cancer (June 21 to July 22) Your determination and good judgment will pay off as you handle the responsibilities from family demands. Exercise your rationality, but don’t dwell on resentful thoughts. Having a strong sense of organization will help you focus as you maneuver through personal obstacles.
Leo (July 23 to August 22) Your choices right now will be rooted in trust. The new moon will rise and it’s the perfect time to set new intentions. Be disciplined and patient as you embrace new relationships and initiatives. You might find yourself facing some obstacles, but don’t put the brakes on—keep moving and make daring decisions.
Virgo (August 23 to September 22) Be diplomatic and mindful when dealing with disagreements. You can be highly persuasive and you might find yourself playing devil’s advocate. This will be an indecisive time for you, so weigh the pros and cons before you commit. Otherwise, you might find yourself needing to explain your decisions later.
Libra (September 23 to October 23) Now is the time for you to be creative—be open-minded when pursuing unknown territory. This will be a great time to network and expand your contacts to further your career. Traveling during this time is optimal, but make sure you use it as an opportunity to learn about something new.
Scorpio (October 24 to November 21) Friendships are important to you, but keeping the peace among friends might prove difficult. If you find yourself as the middleman, encourage direct communication to avoid getting caught in the crossfire. Now is a great time for you to pick up new projects, so don’t be afraid to go outside and enjoy your own company.
Sagittarius (November 22 to December 21) You might find yourself redefining how you view success. Now is the time to use your influence to be a positive role model. Social media is a great outlet to educate others—just be sure to be careful what you put out there. What happens on the Internet stays on the Internet.
Capricorn (December 22 to January 19) A sense of renewed energy will leave you feeling inspired and motivated to check off everything on your to-do list. With 82
this new drive, however, comes the need to direct your energy in a way that is productive. Take time to carefully outline your plans and you will be able to achieve anything you put your mind to.
Aquarius (January 20 to February 18) Control and discipline are key right now in achieving your goals. Take your responsibilities and obligations seriously, and you will be able to get what you want: with a serious and single-minded frame of thought, you’ll impress both yourself and those around you.
Pisces (February 19 to March 20) Although your work life may be hectic at the moment, you feel a sense of enjoyment and purpose in what you are doing. You may spend a good amount of your time on a personal project, the results of which may be exceptionally fulfilling. Don’t forget about others during this productive period—take time to focus on those around you, as well.
Aries (March 21 to April 19) Issues with self-control will arise this month, with your discipline waning. This could lead to you struggling to manage everything on your plate. On the plus side, love is in your corner this month, with your affectionate side bubbling up in full force. Pamper and surprise your loved one, and you’ll both feel better.
Taurus (April 20 to May 20) As the old adage goes, take everything in moderation during this time. While you are bursting with enthusiasm and determination, you tend to overdo things. While your productivity is at an all-time high, don’t force it—control your actions to maintain balance.
Gemini (May 21 to June 21) Family is everything for you—your nurturing and loving side is at the helm now, with your feelings and affections on proud display. Spend some quality time with your parents, children and siblings for some much-needed emotional nourishment. VM
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