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Canada’s Favourite Health Magazine ISSUE 80 January 2012




PAG E 4 0

Selfish Benevolence



Interview with acclaimed music star

Jann Arden

The Importance of Internal Cleansing

Feature: 20 Household Lemon Tips Y O U R






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CCOONNTTEENNTTSS Issue 80 | January 2012

Issue 78 | Sept/Oct 2011



The Importance of Internal Cleansing By Lisa Carlini

Homeopathy: Combat Your Child’s Cold This Winter By Stephenie Farrell

Disease takes root in the colon.


Vitamin D is essential to good health.

The safest treatments for your little one’s common cold.

16 4


Nutrients for a Strong Immune System By Jolie Root





Metabolic Weight Loss: The 15 Basic Rules of Losing Weight By Dr. Connie D’Astolfo A simple, sensible guide.

Stress and Your Adrenal Glands By Lorna Vanderhaeghe, MS

Stress is disruptive to your health.

Recover from the Effects of Stress in 2012 By Antoinette Giacobbe

Natural stress combatants ensure long-term health.

This issue of


proudly brought to you by:


word H

appy 2012 everyone! Enter the year of the dragon on the Chinese calendar. According to the Chinese Zodiac, their new year officially begins on Jan 23/12. My research tells me that in ancient China, the celestial Dragon represents an emperor and  power.  Today, it is the ultimate auspicious symbol signifying success and happiness.    May the celestial Dragon bring great good luck to everybody.

Publisher: Trent Nellis Editor: Liberty Craig Marketing Director & Associate Editor: Shelly-Lynn Nellis Art Director:

Michelle Beaudry

advertising sales:


Contributing Writers: Antoinette Giacobbe, Dr. Connie D’Astolfo, Dr. Cory Holly, David Suzuki, Ian Hanington, Jolie Root, Liberty Craig, Lisa Carlini, Lorna Vanderhaeghe, Michael Bloch, Stephenie Farrell, Tami Main, Tracy Kaye Holly

Photo Credit: Erich Saide

Copy Editor: Dan Tidsbury

rights reserved. vista Magazine may not be reproduced in whole or in part by any means without written permission of the publisher.

We tend to focus on January as an opportunity to get a fresh start on a new outlook on life. I believe as humans we are forever optimistic, and the occasion to try again and do better this time around is something that lives in all of us. Personally, I have never been a resolution maker, but I do relish the thought of getting another chance to implement positive change in my life. January brings this to the forefront for our society with the media’s subtle hints to lose weight, spend less money and quit our bad habits. I know of many people who go cold turkey from their vices with the wrong motivation, only to revert to their old ways due to the wrong mindset. Discipline, commitment and dedication to one’s selfpreservation should be the underlying thoughts when instigating new ideals or significant change into your lifestyle. As with all things in life, the more prepared we are and the more effort we apply, the more likely we are to get the results we want.

To subscribe to vista Magazine and receive delivery to your home or office bimonthly, send $39.95 + HST $4.80 = $44.75 for 1year subscription. ­Include your address and we’ll ship you our next issue. Single copies are also available for $6.95 + HST $.80 = $7.75. Canadian Publications Mail Products Sales Agreement #40025872 ISSN #1715-8214

Make this year the one that you do what you have always wanted. Make change, make a difference and make someone happy. Be accountable to you and you will never disappoint yourself. I wish all of you all the best in 2012.

vista Magazine publishes bi-monthly issues and is distributed through the health food retailers of Canada. Send all questions, comments, and inquiries to: VISTA Magazine 13256 55A Avenue Surrey, BC CANADA V3X 3B3 Tel (604) 591-9991 or (877) 905-7771 e-mail

vista Magazine assumes no responsibility for unsolicited material. Opinions expressed herein are those of the a­ uthors and advertisers and do not necessarily reflect those of the vista Magazine publisher, editors or staff. Readers are encouraged to consult with their health professional before embarking upon any exercise, medical or nutritional changes. Contents of vista Magazine are copyright 2010, all

Trent E. Nellis - Publisher, Vista Magazine

Trent E. Nellis, Publisher To contact Trent Nellis via e‑mail, write to



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CONTENTS CONTENTS Issue 80 | January 2012







Twenty Ways to Replace Chemicals with Lemons By Michael Bloch


Jann Arden: Uncovered By Liberty Craig

Canada’s beloved singer on stress, health and life’s many surprises.

Weight Loss Madness: Where Should You Turn for Help in 2012? By Rose Macmillan

A list of lemony applications around the house.

The weight loss industry may not be doing you any favours.

Our Future Depends on Learning More about Our Home By David Suzuki with contributi​ons from Ian Hanington

Selfish Benevolence: The Science of Living Well By Dr. Cory Holly


Editor Selects

Countless unknown species are becoming extinct.

Surviving the Diaper Years… Environmentally By Tami Main

Cloth diapering is easier – and more cost effective – than ever.

Farewell Kyoto: A Nation Mourns By Liberty Craig

Canada has abandoned the Kyoto Protocol - what next?



Selfishness is healthy and appropriate.

Recipe for Health: Crock-Pot Lemon Grass Chicken By Tracy Kaye Holly CSNA


New to Market

34 42 31 22 8


Photo Credit: Cindy Hughes

Liberty Craig - Editor, Vista Magazine

Editor’s Desk O

n your mark, get set, resolve! The new year is upon us, and that means it’s time for those pesky resolutions. What are you resolving to do this year? Lose weight, eat better, get more exercise, save money, take your vitamins? Studies show that most of us make resolutions, and most of us don’t keep them. So why do we continue to torture ourselves? When we make a resolution, we certainly should resolve to keep it. However, the act of making new year resolutions is ultimately a reassessment of your current lifestyle; perhaps a reimagining of yourself as you are today. And this very act is at least as important as what you are resolving to do. By confronting our shortcomings and evaluating ourselves, we can grow as individuals. Buddhists do it daily; other religions and belief systems follow their own rules of self-evaluation. Consider it an internal cleanse that should be undertaken once a year at the very least.

At this time of year, you may be interested in another kind of internal cleanse after all those holiday parties filled with rich food and drink. In this issue of Vista, we’re looking at the benefits of colonics, plus metabolic weight loss and a variety of methods to combat stress. Use these helpful guides to supercharge your resolutions this year. Vista is thrilled to have beloved Canadian singer Jann Arden on the cover of our first issue in 2012 – a fabulous way to start the new year! This self-described “prairie girl” is about as humble as it gets, despite her massive international success, her eight Juno Awards, her 17 top-ten singles, and her wildly adoring fan base. Arden talks openly about how nerves affect her performance and her heart health, and the chaos of releasing her new book and CD at the same time. Happy New Year to all our readers! Liberty Craig, Editor




for a Strong Immune System By Jolie Root


f optimal health were your goal, it would be hard not to get excited about the incredible role that specific nutrients play in supporting a vibrant immune system. Why be excited? Because of an explosion of information that puts your health into your hands. Results of research worldwide are telling us that we can take action to safeguard our wellbeing. Study after study shows that supplementing with certain nutrients strengthens immunity and lowers the risk and duration of infection. Vitamin D deficiency is an unrecognized epidemic in both children and adults throughout the world. A recent survey of the vitamin D intake in the United States revealed that up to half of children and adults are not receiving the recommended daily intake of vitamin D.

the action of cathelicidins against all of these “invaders,” including the viruses that cause flu and colds.

A Seasonal Affliction

In summer, when vitamin D production is highest, flu is nearly non-existent. Vitamin D supplementation in sufficiently high doses might reduce the risk of flu to almost zero in the winter. This helps to explain why cold and flu outbreaks are almost completely seasonal. In the northern hemisphere, flu and cold sea-

Vitamin D for Immunity

Vitamin D is critical for immune function. The body depends on vitamin D to support the development of most lines of immune cells including macrophages, T cells and B cells. The relationship of vitamin D to infection resistance is well understood. Children with deficiency levels have 11 times higher rates of respiratory infections compared to children with adequate levels, and children with treatment-resistant asthma have very low levels of vitamin D. Vitamin D’s support of the immune system enhances the body’s ability to kill bacteria or viruses (intercellular invaders) that make their way into the body’s cells. Immune cells have a mechanism known as a toll-like receptor (TLR) that recognizes invaders. This receptor activates direct anti-germ activity by stimulating the action of peptide proteins that bind to and kill viruses, bacteria and fungi. These anti-infection peptides called cathelicidins do their work by breaking down the cell walls of viruses and bacteria. The gene that turns on cathelicidins is activated by vitamin D. Therefore, vitamin D triggers



son is at its worst December through March. In the southern hemisphere, infections peak in June through September; thus the worst of cold and flu season occurs almost exclusively in winter in both hemispheres. The seasons occur in times of lowest UVB light and, therefore, the time of least vitamin D production. It follows, then, that essential cathelicidin production is also extremely low during winter, which dramatically dampens the immune response. Approximately 36,000 people die yearly from flu in the USA, and it is estimated that a pandemic similar to the one in 1918 could kill

a billion people worldwide. It simply does not need to happen. The solution: encourage everyone to maintain higher vitamin D levels. This requires wintertime vitamin D3 supplementation of at least 2,000 IU, and as much as 5,000 IU per day due to the absence of UVB exposure. Do not use vitamin D2; it is less effective at supporting adequate serum levels.

Other Key Nutrients for Your Immune System

Along with vitamin D, other key nutrients support optimal immune function. A number of smaller studies that targeted persons who were under heavy acute stress showed that vitamin C reduces cold incidence by up to half. Regular vitamin C supplementation at levels of 1000 mg or more daily consistently reduced the incidence and duration of colds. In one large study of over 700 students, vitamin C (1000 mg per hour for the first 6 hours followed by 3000 mg per day) reduced cold and flu symptoms by 85 percent. Besides being the body’s primary watersoluble antioxidant and a major detoxification agent, glutathione is essential for the functioning of the immune system. Glutathione assists in the transport of nutrients to lymphocytes and phagocytes, two major classes of immune cells, and to protect cell membranes. While purified glutathione is available as a dietary supplement, absorption is notoriously low; however, taking nutrients that help the body produce glutathione is an efficient method of boosting cellular glutathione levels. White blood cells are particularly sensitive to changes in glutathione levels and even subtle changes may have profound effects on the immune response. One may raise glutathione most efficiently by taking alpha lipoic acid. Vitamins E and C play a supporting role, as does n-acetyl-l-cysteine. By Jolie Root, LPN, LNC

Recent studies have shown that many people do not receive enough vitamin D in their daily lives. Our bodies can make vitamin D3, but only when our skin is exposed to sunlight under the proper conditions. This production is dependent on the season, where we live and the time of day. Even using sunscreen drastically reduces the body’s production of vitamin D. Medical studies continue to show the importance of adequate vitamin D intake for good health. Carlson vitamin D soft gels are available in 400 IU and 1000 IU strengths. These easy-to-swallow soft gels are a great way to ensure that you and your loved ones receive the vitamin D you need.


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The Importance of

Internal Cleansing By Lisa Carlini

“Death begins in the colon,” said the Nobel prize-winning Russian biologist Elie Metchnikoff. What has more powerful meaning: that statement or the truth of that statement? Over one hundred million people living in North America alone experience one sort of bowel disorder or another, from Irritable Bowel Syndrome to Crohn’s Disease to chronic constipation to colon cancer: an astonishing number that only continues to grow. What is even more alarming is our lack of awareness of the fundamental truth that many diseases can have their first roots in the colon before spreading throughout the body. A scary thought, isn’t it? “You are what you eat,” say most health practitioners, but aren’t we only what we absorb? Even the most health-conscious people are not assimilating nutrients from their food as they should. Why? Because the digestive system is not up to par or functioning the way it’s supposed to. After years of nutrient-deficient foods including processed, refined, non-organic and un-whole foods, as well as internal and environmental toxins, our bodies are taxed to the point of exhaustion and our digestive systems are impaired. Before long, we begin to experience the symptoms that are our bodies’ cries for help: indigestion, bloating, gas, heartburn, acid reflux and, the most common and dangerous to our health in the long-run, constipation.

The Dangers of Constipation

Why is constipation such a health-hazard? Think of it this way: however many times we eat per day should equal the number of times we eliminate. If we eat three meals a day, we should have three bowel movements a day. But most of us aren’t going three times a day, or even three times a week! Did you know that having just one bowel movement a day is considered chronic constipation? And where does all our toxic, putrid waste go if we aren’t expelling it? It gets stored in our colons! Here’s an example to help you paint a mental picture of what’s happening with the fecal matter that is supposed to be eliminated, and what’s going on inside your body when it isn’t... What if the garbage collectors go on strike in your city? All the smelly, disgusting and unsanitary garbage not only keeps piling up, it begins to rot and ferment and the odoriferous, unhealthy gases from the accumulation of garbage are dispersed into the atmosphere. Can you imagine the sight, the smell, the maggots and hundreds of other gut-churning insects infesting the wastes? Could you tolerate its ill effects? The colon is the garbage system of our bodies. What we don’t eliminate just starts to pile up in our bowels to the point of complete impaction. Even worse are the parasites and high levels of unhealthy bacteria that come along with it. Worst of all is when there is no more room in the colon and the fecal matter cements itself to the bowel wall. Then, the toxins that have fermented into an even more poisonous form start to seep out of your five-foot large intestine and into your bloodstream, where they are circulated throughout your entire body and stored in your liver and other organs, tissues and cells! Can you now see why disease and ultimately death is said to have its first roots in the bowel? At that point, the symptoms of toxic overload start to manifest themselves faster: headaches, backaches, dizziness, fatigue, skin disorders (most commonly acne) and digestive problems like bloating,



abdominal gas, diarrhoea and constipation, weight problems, poor memory, bad breath, confusion, stress – the list goes on and on.

Damage Control for Your Body

Glancing over that list of signs of a toxic colon, you may notice you have one or two symptoms, or perhaps most of them. So how do you reverse the damage that may have been done to your body? Where do you begin? My favourite health advocate – the late Dr. Norman Walker – stated in one of his books that “infirmity and sickness, at any age, is the direct result of loading up the body with food which contains no vitality, and at the same time allowing the intestines to remain loaded with waste matter.” The first step to regaining optimal vitality and good colon health is to stop putting the junk and garbage into our bodies that was never intended to be digested, and to start putting into our bodies the nutrients that every single part of our living bodies need to survive and replenish. This includes vitamin, antioxidant, and fibre-packed foods like fresh organic fruits, vegetables, whole grains, lean protein such as omega-rich fish, legumes, nuts and seeds, and health-supplements tailored to your specific needs. Just as vital, or perhaps even more important as a first step to better health, is to clear out the ‘junk in your trunk’ – literally. The digestive process starts in the mouth (with chewing and saliva) and ends at the rectum with elimination. However, our focus of cleanliness is at the beginning of the spectrum: brushing our teeth, flossing, and gargling with mouthwash two or three times a day. Yet the dirtiest part of our bodies – the colon – is neglected and allowed to remain in its filthy, deadly condition. What is the best way to cleanse the colon or ‘wash it clean’? Colon hydrotherapy! Colonics are a safe and beneficial internal ‘bath’ that helps cleanse the colon of toxins, harmful gases, parasites and fecal matter that have been accumulating for years and even decades. Colonics gently yet effectively eliminate large quantities of toxic waste, affecting the condition of the whole body. When the colon is cleansed and healed, the well being of the whole body is greatly enhanced. Find an experienced colon therapist in your area and aim to do a series of six colonics. See for yourself the ailments and plaguing signs of toxic overload disappear; experience a clear mind and sound health instead. The secret to achieving or maintaining ultimate health and vitality is through a nutritious diet and a clean, well-functioning colon. It’s never too late to correct our path or change our direction. And, thankfully, our bodies have been wonderfully and magnificently created to repair and heal themselves, even against the odds.

Lisa Carlini is a certified Colon Hydrotherapist, Iridologist, and Live Blood Cell Microscopist and operates out of Windsor and Toronto, Ontario. She specializes in diet, nutrition and holistic healing. For questions or for more information, please contact

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Ho m eo pat h y : : Combat Your Child’s Cold This Winter T

he holidays may be over, but the common cold marches on! During this cold season, consider using homeopathy to combat your child’s cold and provide them with safe and natural symptom relief. Unfortunately, many over-thecounter cough and cold medicines contain antihistamines, antitussives, expectorants and decongestants that aren’t deemed safe for use in children under six years of age. Free from these ingredients, homeopathic medicines can help to safely combat your children’s colds and relieve their most troublesome symptoms. The following are some excellent homeopathic remedies to keep on hand in case your child comes down with a cold: Allium Cepa is useful for violent sneezing fits, a dull headache and a tickling cough made worse from cold air. Nasal discharge irritates the child’s nostrils, making the skin under their nose appear red and sore. Antimonium Tartaricum is useful when your child has a loose, rattling and unproductive cough. This is a good remedy to consider if the cough comes on after exposure to a damp basement or cellar. When children need antimonium, they’re likely to be excessively sleepy and suffer from cold sweats. Hepar Sulph is a good remedy when your child seems very sensitive to external impressions, such as light and noise. If your little ones need this remedy, they will be extremely sensitive to touch. Hydrastis Canadensis is useful for an abundance of thick, tenacious, white or yellow nasal discharge. Your children may need hydrastis when they consistently sneeze on waking and if they tell you their noses feel ‘sore’ when breathing. A loose, rattling cough caused by a ticking sensation in the larynx is another indicator of this remedy. Ipecacuanha is a great remedy for a



By Stephenie Farrell child with a cough that is dry, spasmodic and ends in choking and gagging. Phosphorus is helpful when children experience coughs and colds that always seem to descend into their chests. Phosphorus is an important remedy to consider when your child has a sore throat and talking causes

violent tickling in the throat, resulting in a coughing fit. Pulsatilla can be used for nasal discharge that is thick, yellow or greenish and bland. Nasal congestion is typically worse at night and after lying down. Symptoms feel worse in a warm room and better in open air. Dry mouth and thirstlessness characterise the need for pulsatilla. If your little ones need this remedy, they may be emotionally sensitive and cling to you looking for attention and sympathy. Spongia Tosta can be used to treat harsh,

barking coughs due to cold. This could be the remedy for your child if the tickling irritation in the chest or throat is relieved by eating and drinking. Note the following recommended guidelines when administering the appropriate homeopathic remedy to your child: Let the pellets dissolve under your child’s tongue, at least 30 minutes before or after eating or drinking. The higher the potency, the more specific you have to be about matching your child’s symptoms. As a general guideline choose a low potency such as a 30X, 6 C, or a 30C. Give one dose of the remedy every hour for up to three doses. If you’ve given your child three doses and see no improvement, stop dosing, as chances are it’s not the correct remedy. Children may respond very quickly and favourably to a well chosen remedy. When your children feel 50 percent better, stop giving them the remedy and let their bodies do the rest of the work. If symptoms persist or worsen, seek the advice of your primary health care provider. Rest is an essential part of the healing process. Make sure your child gets as much rest as possible and encourage quiet activities, such as reading or colouring, rather than activities that overstimulate the nervous system.

Stephenie Farrell practices Homeopathy, Bowen, and Hand Reflexology in Hamilton. You can check her out at and contact her at

Metabolic Weight Loss:

The 15 Basic Rules of Losing Weight By Dr. Connie D’Astolfo




besity has been identified by the World Health Organization (WHO) as one of the greatest public health challenges of the 21st century. Worldwide, more than one billion adults are overweight, with at least 300 million being clinically obese. Moreover, over 22 million children, now over the age of five, are estimated to be overweight. Obesity is also associated with a sedentary lifestyle, which now ranks among the 10 leading causes of death and disability worldwide. The good news is that weight reduction results in reduced mortality risk. Weight gain, particularly around the midsection, has life-threatening complications including the risk for type 2 diabetes, cardiovascular disease, hypertension and stroke. There is also an increased risk of breast, colon, prostate, endometrial, kidney and gallbladder cancer. Non-fatal but debilitating health problems associated with obesity include respiratory difficulties, chronic musculoskeletal problems including arthritis and back pain, skin problems and infertility. Not surprisingly, addressing the underlying lifestyle behaviours of obesity — overeating and inactivity —has had a major impact in reducing the cumulative incidence of diabetes. Effectively combating obesity requires a shift in food choices with increased physical activity. Maintaining a healthy weight is dependent on five key factors:

food selection, caloric intake, sleep, stress and activity. Below are the 15 basic rules you can easily follow to be on your way to maintaining a healthy weight and lessening your risk for many chronic diseases.

Dr. D’A stolfo’s 15 Basic Rules for Maintaining a Healthy Weight

1. Don’t starve yourself – it’s not healthy and is doomed to failure. 2. Prepare your own meals and snacks. 3. Read labels – watch out for added sugar, salt (sodium), and ingredients whose names you can’t pronounce (additives and preservatives). 4. Eat smaller portions and leave something on the plate. 5. Eat almost nothing from a box, a can or a plastic container. 6. Eat 5 to 6 servings of fruits and vegetables per day. Forget fruit juice – just eat fruit. 7. Eat whole grains – complex carbohydrates only. Choose healthy grains such as spelt, kamut and quinoa. 8. Minimize animal fat intake and all saturated fats with the exception of coconut oil. 9. Eat cold-water fish. 10. Eat junk food occasionally as long as you cook it yourself!

11. Drink plenty of filtered water. You can also drink green or black tea every day. 12. Exercise and have fun doing it! 13. Plan on at least one social event with friends or family per week. 14. Get 7 hours of sleep a night. 15. Take vitamins, minerals or nutraceuticals to supplement your diet and support your body’s various systems. Individualized weight management plans are offered by SPINEgroup®. The SPINEgroup® Metabolic Weight Management Program is designed to strengthen your metabolic system and ensure rapid weight loss while preserving and building your muscle tone. Included in the program is our proprietary blend of vitamins, minerals and nutraceuticals to support your weight loss, cognitive behavioural therapy to address food addiction (centred on self-care and motivation) and strength training with the aid of whole body vibration technology.

Dr. Connie D’Astolfo, DC, PhD (c) is the director of SPINEgroup® Med-Rehab. The clinic is located in Vaughan ON. You can visit our website at www. or contact us at 905-850-SPINE (7746) for more information on our clinical programs, including our popular Metabolic Weight Management Program.



Stress and Your Adrenal Glands By Lorna R. Vanderhaeghe, MS


ily Tomlin got it right when she declared, “For fast-acting relief, try slowing down.” The award-winning actress and comedienne was no doubt talking about the effects of stress. Excessive or chronic stress has a detrimental effect on the hormones we need to keep us young and fit. Stressors include noise, bad relationships, driving, lack of sun exposure, excessive exercise, loneliness and much more. When these stressors are unrelenting, they disrupt the delicate hormone balance that affects everything from how slowly we lose weight to how fast our skin wrinkles.

are unable to get back to sleep quickly; we develop a low sex drive and exhaustion; and depression and anxiety can occur. When cortisol is high, we also see a drop in the production of the anti-aging hormone DHEA. We have naturally high levels of DHEA when we are young, but experience a steady decline after the age of 20. Low DHEA is associated with loss of muscle mass, strength and stamina, low sex drive and sleep problems. To support DHEA production in the body, lowering cortisol is essential. It’s like a see-saw: DHEA goes up, cortisol goes down; cortisol goes up, DHEA drops.

Cortisol: The Stress Hormone

Counteract the Effects of Stress

In stressful situations, the brain orders our adrenal glands to secrete cortisol. Cortisol production has a natural rhythm throughout the day. Your body should produce more in the morning than in the evening, giving you the energy to begin your day. In the evening, as you leave your daily stresses behind, cortisol levels should drop by 90 percent. However, a recent study found that women who work outside the home and have family responsibilities tend to have elevated evening cortisol levels. Other studies in women have shown that exercising at night leads to elevated evening cortisol levels that can then cause weight gain and disruption of sleep, particularly nightly waking. Long-term elevation of cortisol levels has been shown to have a long list of negative effects, including blood sugar problems, belly fat accumulation, poor immunity, infertility, exhaustion, chronic fatigue, bone loss, high triglyceride levels and heart disease. The adrenal glands are also the back-up hormone system, producing estrogen, testosterone, DHEA and progesterone. At menopause, when the ovaries take a much-needed rest, the adrenals will provide the hormones you need – that is, if the adrenals are not exhausted. When our adrenals become exhausted, we crave caffeine and salt and have difficulty handling stress; we fall asleep fine but wake up several hours later and



To quickly counteract the effects of stress, ensure you get eight hours of uninterrupted sleep and eat a fabulous diet full of vegetables and good, clean sources of protein, along with a high-quality multivitamin and mineral formula. There are a few herbs supported by excellent research that every person should take daily to keep cortisol balanced and support adrenal function. These include rhodiola rosea, suma, schizandra berries, and ashwagandha. Take these herbs in combination mid-afternoon with a protein shake or snack for optimal adrenal support. It is also important to lower the amount of stress in your life and to routinely engage in activities that relax the mind and the body. We know that a positive attitude, good relationships, and yoga and meditation will help reduce stress and return your cortisol levels to normal.

Lorna Vanderhaeghe is a women’s health expert. With degrees in nutrition and biochemistry, she is the author of eleven books including A Smart Woman’s Guide to Hormones and A Smart Woman’s Guide to Weight Loss. She has a free monthly newsletter at her website – .

Stress quiz Are You Stressed?

The following statements determine your happiness level, how you handle stress, and if you think negatively. Check off the situations that apply to you. Then total the points to determine your stress score and see which category you fall into! q q q q q q q q q q q q q q q q q q q q q q q q q q q q q q q q q q q q

I am worried about paying my bills this month. 1 I look at myself in the mirror and think negative thoughts. 3 I am not content with my body. 3 I almost always fake orgasm. 2 I am lonely. 3 I dislike my job. 3 I like my job but have too much work to do. 3 I like my job, but my boss is too demanding. 1 I am always trying to please everyone. 2 I am exhausted but keep going. 3 Sometimes my stomach feels like it has butterflies. 3 I shop to make myself feel better. 1 I have feelings of guilt or anger. 2 I have feelings of inadequacy (not feeling good enough). 3 I am afraid of failure. 2 I have feelings of anxiety or low moods. 2 I feel trapped or that I can’t cope sometimes. 3 I crave sugar. 1 I am a single mother/father. 2 I am a university student. 1 I am in an unhappy marriage. 3 I live with an alcoholic or drug abuser. 2 I work shift work. 1 I work too much and don’t have enough play time. 1 I get angry with myself. 2 I hold resentment toward my partner. 3 I cannot discuss my sexual desires with my partner. 2 I don’t eat regularly (I wait more than four or five hours between meals). 3 I am sick more than three times a year. 1 I lack sexual desire. 1 I smoke. 3 I drink alcohol more than twice a week. 3 I drink too much caffeine. 2 My family and friends are not supportive of the things I do. 2 I am tired all the time. 3 I have friends who take but never give. 2

How Did You Score?

15 or less: The handler – You are handling stress but need to find more balance in your life. 16 to 29: Time for a change – You know you have to make some changes fast. You are at risk of exhaustion. 30 or more: The stress case – You are highly stressed. You need to adopt strategies to reduce your risk of stress-related disease immediately.



Recover from the Effects of Stress in 2012

simply beyond

By Antoinette Giacobbe


ust when you think you have put the stress of the holiday season behind you, along comes new year stress! New year resolutions, winter blues, cold season, the list goes on... As you embark on your journey into 2012, pack along some useful tips and supplements to ensure you have a healthy and happy new year. We live in a fast-paced society and we know all too well the damage stress can cause to our unprotected bodies and lives. It is important to control stress before it ends up controlling you. Taking steps toward managing your stress will not only help you start feeling better; it will put you on the road to recovery from the potential long-term effects of mismanaged stress.

The Impact of Stress


Mushroom Therapy ∞immune power ∞peace of mind ∞restful sleep ∞youthful energy ∞improved memory 20



Long-term stress wreaks havoc on your body. The normal stress response is a natural defence system designed to help protect our bodies from potential threat, and is, therefore, vital for our survival. Since we are bombarded on a daily basis with an excess amount of stress, it is important to take measures to restore our bodies at the end of each day; otherwise we risk imbalance and disease. The definition of “recovery” in Webster’s Dictionary is “the act of regaining or returning toward a normal or healthy state.” When under stress, your body provides adrenaline as an energy shot to help you fight the stressor or run away from it. (This is known as the “fight or flight” response). Under excessive stress, your body will keep producing more and more adrenaline, putting your system into overdrive. At this point, your body begins producing cortisol, another chemical that can cause negative effects like increased risk of diabetes, cancer and other chronic illnesses. Continued high stress levels eventually lead to inflammation, which destroys the natural balance in your body. Chronic inflammation can affect your health by

feeding damaged cells, which can turn them malignant. A consistent inflammatory response can overwhelm and weaken the immune system, leaving the body vulnerable to disease. This is also one of the main culprits behind the visible signs of aging.

Coping with Stress

Let’s take a look at what we can do to cope with stress and maintain our balance and health. There are two categories of supplements that continue to draw attention and show promising results: antioxidants and mushroom adaptogens. Antioxidants: Did you know that plants produce antioxidants to help them survive and protect them from environmental stress? Humans can also benefit from the same components, which work to protect our cells. To counteract stress, the body sends in the troops of antioxidants. These antioxidants neutralize free radicals, which can harm us by triggering changes in the structure of normally healthy cells. These changes, as numerous studies have shown, are the underlying cause of many chronic diseases. Found in green tea and red grapes, flavonoids are powerful antioxidants that have been shown through longterm studies to exhibit powerful protective effects throughout the body that include helping the body recover from many inflammatory and degenerative diseases. Other benefits of antioxidants include: • Improved immune function • Minimized inflammation and tissue damage • Improved healing • Slowing of the aging process so your cells act like they are young again • Not only feeling better, but looking younger as well Adaptogens: Adaptogens help the body cope more effectively with stress by specifically targeting the adrenal glands. The adaptogens found in mushrooms help modulate both physical and emotional stress, and offer immune support by bringing balance. Together with antioxidants, mushrooms strengthen the immune system, which is instrumental in overcoming “dis-ease.” Mushrooms have been used medicinally for more than 6,000 years. They are a symbol of longevity and have a great history of immune support. Mushrooms exhibit a form of intelligence, boosting the immune system when it is underactive (prone to infections and colds), and regulating the immune system when it is overactive (prone to allergies and autoimmune reactions). Mushrooms are also rich in antioxidants, which help combat the effects of chronic oxidative stress damage. Mushrooms not only benefit the immune system, but also help protect against cardiovascular disease, cancer, diabetes and even memory loss. Be sure to choose a mushroom supplement that is ground to a micronized particle size to ensure adequate absorption, and one containing high levels of polysaccarides, the most important immune support component in mushrooms. By keeping your body in balance every day, you are on the road to recovery and optimal health. With a little help from nature, we can enjoy the journey and stay safe!

Antoinette Giacobbe, MA, has over 30 years experience in holistic counselling and teaching. She has trained at the Kripalu Center for Yoga & Health as a Yoga instructor and has studied with Bernard Jensen, Michael Tierra, Dr. John Christopher and Michio Kushi. Her passion lies in the natural health business and the body/mind connection.

simply beyond

beyond pain relief ∞back pain ∞neck pain ∞foot pain ∞hip pain ∞knee pain

∞shoulder pain ∞wrist pain ∞overtraining ∞injury rehab ∞surgery rehab




Jann Arden: Uncovered By Liberty Craig

Photos courtesy of cbc




t was a great honour for Vista Magazine to enjoy an unforgettable conversation with eight-time Juno Award winner Jann Arden. With 11 smash hit albums, 17 top-ten singles, 19 Juno Award nominations, endless awards from other associations plus a star on Canada’s Walk of Fame, this Canadian music legend is known to all as the singer of such heartfelt tunes as “Insensitive” and “I Would Die for You.” But while her music is firmly ensconced in our hearts and our country, it is Arden’s grounded persona that magically transforms the musician into the imagined best friend. Her fan base adores her and relates to her on an extremely personal level; and Arden, through her straightforward talk, her “take me as I am” stage presence, her heartbreaking lyrics and sultry voice, and her funny, frank, reflective writing, encourages this without even trying. Jann Arden spoke with Vista Magazine about the pressures of releasing a new album and a new book simultaneously, keeping her stress (and her heart health) in check all the while, and the importance of not being too hard on yourself.

The Latest Jann Arden: Uncover Me 2

“The hardest part of doing an album of cover songs, of course, was choosing the songs. Luckily for me, I got a chance to work with Bob Rock, who is a premier producer and has a laundry list of people he’s worked with. Between Bob and myself and Bruce Allen, we threw a bunch of songs into the ring that meant something to all of us, and in the end we cover five decades of music. Thankfully, Bob was there to string it all together – I left it up to him to produce it and figure out how to make it work. It was a really fun record to sing, certainly not without its challenges – Bob fooled around a lot with tempos and keys and he challenged me a lot.”

moments of peril, it’s never had any long-lasting damage. Sometimes it slides off the handle and goes too quickly and my left ventricle gets into trouble. About a year and a half ago, they put me on a beta blocker that has really changed my life – I was ready to call it quits because it was just too nerve-wracking to wonder if my heart was going to hang in there with me or not. It’s from adrenaline and nerves. You have this battle of wits with yourself and it’s such a mental game. “This is my mantra: Don’t believe everything you think. Just because my mind is throwing a million things at me doesn’t make them true. Just because I think I’m scared doesn’t mean I am. It sounds simple, but it really eliminates so much of the garbage. I’m able to just keep breathing. The power of your mind is just amazing – it can make you have physical reactions and you have to be able to somehow control that, to some degree, or I think none of us would leave the house!”

“Don’t believe everything you think. Just because [your] mind is throwing a million things at [you] doesn’t make them true... Just keep breathing.”

“Having a book and a record out the same day has not been for the faint of heart, I assure you.” Her New Book, Falling Backwards

“I don’t know where inspiration comes from; I wish I did know. It’s like a vapour, a gift from the universe. Random House approached me about doing a book, but they were open to anything. I knew I didn’t want to write a typical autobiography, so I wrote about growing up in the prairies. It ends when I’m 30, which just felt like the right place to stop. For anything you write down there are a million things you don’t write down. And I didn’t know what I was doing – which is just as well; if I’d known what I was going to be up against, I’m not sure I would have done it.”

Her Insane Tour Schedule: 17 shows in 24 days!

“You have to get a lot of rest – that’s the whole key: sleep as much as you can. Exercise and sleep. Don’t do any interviews or press. When I get there the stage is set up and I just sing. On the road there’s no fooling around: it’s a rock ‘n’ roll lifestyle, and it’s really diligent.”

A Troubled Heart

“I’ve had heart issues since I was a kid. I had a pacemaker for 17 years, but they took it out about 12 years ago – it just wasn’t serving any purpose. They still are very mystified by my heart. My cardiologist says I have a funny heart, but it’s a good heart. Even though it’s had a few

The Stress of Performance

“I try to accomplish something new every time I perform, to raise the bar for myself and remain calm. When you see me out there, I’ve gone to great lengths to get myself there, and I don’t think people realize that. People always say, “You make it look so easy!” and I always think, holy smokes, if you knew the half of it... “Every time I perform it’s different. I have to somehow adjust myself appropriately. Singing at the Grey Cup a few weekends ago, I didn’t know if I’d make it or not. I just had to think it through and get out there. Not only was it in front of 60,000 people, but then you imagine the millions of people all over the world watching it. And people are really critical of screwing up the anthem. Some performers can get out there and be cavalier, and I used to be that way when I was young, but as I’ve gotten older… you’d think it would be the opposite but it’s not.”



“I think you have to be in a constant state of being appreciative and being grateful, which I am.”



Stardom By Default

“I can’t say the stage is my life because it’s not. I really enjoy doing it, but when I’m not working, I don’t miss it. At all. The writing is what’s kept me in it all these years. It’s kind of by default that I became a singer anyway, because there was no one to sing the material I was writing, so I just sang my own stuff. And here I am, 30 years later… It’s funny how life turns out. It wasn’t anything that I really pursued; it pursued me! I never aspired to be in music. I was too realistic to entertain the idea that someone like me, who looked like me, coming from where I came from, could make it. But it always came after me, and sometimes you have to just accept your own lot!”

An Economy of Writing

“You have to write as if no one’s going to read it; that goes for music too. I don’t censor myself very much. I write spur of the moment – even with my book, when I sat down to work in the morning and nothing came to me, I literally shut the computer and went about my day. It’s the same with writing music. When I was a kid, it was all I did, but I don’t do it every day anymore. I’m more economical – if I need 11 songs for a record, I write 11 songs. I’m lazy!”

The Milestone of Turning 50

“I’m not really bothered by it at all. I know people freak out, but I probably feel better now than I did when I was 30. I am always filled with gratitude; I feel like every day is my birthday. I’m always optimistic and I’m a really positive person. Things just seem to happen in life and I think you have to be in a constant state of being appreciative and being grateful, which I am. It never ceases to amaze me, what happens. You feel like you’ve gotten somewhere, then something else happens. It’s all about being and doing and creating and moving forward.”

“People come up to me like they’ve known me their whole lives.”

On the Enormous Mass Appeal of Jann Arden

“I don’t know who people see, and I couldn’t say what the attraction is. People come up to me like they’ve known me their whole lives. We all have so much in common, and if you keep it simple, just about simple human sentiment, I don’t think you can go wrong. And I think you make something that’s very timeless and lasting. We’re still listening to music that was created 50, 60, 70 years ago, and we’re listening because the message is universal and it is unchanging. “How I was raised really established who I am. My parents had a good work ethic and they were honest, and they always were funny. I think humour has been a really defining thing in our family and certainly in my career. I like making people laugh as much as I like anything – it’s such a great part of our humanity, such a universal thing.”

Rock Star Running

“I started running regularly five or six years ago, but I’ve done it on and off my whole life. I wouldn’t say running – I would call it a ‘sauntering jog.’ I’m definitely still a work in progress, and I’ve been up and down so many times in my life, it’s pretty laughable. But the thing I’m always consistent about is exercise. I may not always get a chance to eat right, but I’m either power walking or I’m on the elliptical, the bike or the treadmill. I don’t know how people don’t exercise – it always baffles me. It’s just something that’s part of my life – it helps you sleep better, helps with stress, helps with everything. If I don’t do something for three days, I’m miserable and I don’t feel right mentally.”

“I don’t know how people don’t exercise. It helps you sleep better, helps with stress, helps with everything.” Diet on the Road

“When I’m on the road, I can’t eat four or five hours before a show. I can’t sing well after a big meal and it really affects your energy. I liken it to having a turkey dinner, then trying to sing two hours later. Your body is a machine and it’s busy working on its food, so there’s no way in hell... I eat everything, though. My friend eats organic and churns her own butter – I’m not kidding you – and she’s always giving me hell. I don’t eat badly, but I don’t eat as well as I should.”

The Pressure of the Spotlight

“I don’t deal with a lot of criticism and I don’t know why. I think it’s all in the presentation. I have been various images and certainly many weights over the years and, sure, I have my critics out there, but it has never affected my success as a singer. How I looked did not determine whether I got a record deal. They knew what they were getting into! You have to have some confidence. I mean, I have confidence, but I don’t have a lot of self-esteem, if that makes any sense. They are two very different things. I’m not hard on myself. You have to just be... and dress appropriately – I’m not going to come out in a tube top or anything! I just walk out there: this is what you get.”



Weight Loss Madness: Where Should You Turn for Help in 2012? By Rose Macmillan


casual search in Google on the term “weight loss” throws a staggering 78 MILLION results in my face. The top results are those that have paid to be at the top – which means those that make a lot of money and have big advertising budgets: Lap Band, Herbal Magic, and the Dr. Bernstein Diet. But, obviously, there are literally millions of other treatments, solutions, advice givers and options out there for weight loss.

nutritious foods, we should see a difference, right? Well, actually, the answer is yes. However, there are also medical conditions that may be affecting your ability to lose weight. Rebecca Kurth, MD, director of PrimeCare at Columbia-Presbyterian Eastside and associate professor of clinical medicine at Columbia University, notes that there are a number of medical factors that can make weight loss more difficult. These include:

So where do you start, and what really works? The fact is, any diet basically works; the kicker is that you have to stick with it. The other problem? If it works too well, it may not turn out so well in the long run. Rapid weight loss is associated with rebound weight gain that often surpasses the amount lost through dieting. The yo-yo effect of large fluctuations in weight can also have extremely detrimental effects on your health – including your blood pressure, hormones and cholesterol levels, and puts you at risk for gallbladder disease. Gaining weight right back after working hard to successfully lose it can also have a damaging psychological impact and hinder future attempts at weight loss.

Chronic stress: Chronic stress causes the body to produce excess quantities of certain hormones and chemicals, like cortisol, that make your body store more fat, especially around the midsection. This kind of weight gain is the most hazardous to your health.

The Industry of Fat

Polycystic ovary syndrome (PCOS): PCOS is a hormonal imbalance that affects more than five million women in the US. Symptoms include irregular menstrual bleeding, acne, excessive facial hair, thinning hair, difficulty getting pregnant, and weight gain.

The science of weight loss is confounded by the marketing machine that is the diet industry in today’s society. With so many options and so many programs for weight loss, who can we trust? And with the dismal statistics suggesting that the vast majority of people abandon their weight-loss efforts before reaching their goals, and whatever weight is lost is typically regained within a short time of going off any given diet, how are we ever to succeed? Science writer Gina Kolata says in her book Rethinking Thin: The New Science of Weight Loss – and the Myths and Realities of Dieting: “The saga of people’s unending attempts to control their weight is a tale of science and society, of social mores and social sanctions, of politics and power. It raises questions of money and class, and of whether there is such a thing as free will when it comes to eating and body weight. It raises questions of how and why the discoveries of science, which have slowly chipped away at the reasons for obesity and the real health effects of being overweight, have been shunted aside by marketing and hucksterism and politics.” She goes on to suggest that our perceptions of ourselves and conceptions of the goal of “thin” are out of whack with science and nature: the social and financial machine of “thin” has created an impossible goal that most of us will spend our entire lives and a good chunk of our paycheques attempting to achieve, to no avail.

Fat vs. Medically Fat: Is There A Difference?

That we as a nation are fatter than ever before is the result of our sedentary lifestyles, our fast-food and processed food diets, and our large portion sizes. That we know. So if we get a little exercise and eat more



Cushing’s syndrome: When the adrenal glands produce excess cortisol, the result is a build-up of fat in the face, upper back, and abdomen. Hypothyroidism: An underactive thyroid produces an insufficient amount of the fat-burning hormone thyroid. This leads your body to store excess fat.

Syndrome X: Also known as insulin resistance or hyperinsulinemia (high insulin levels), syndrome X commonly leads to weight gain. Syndrome X is characterized by a cluster of health conditions thought to be related to insulin resistance, which affects metabolic control. Depression: Depression and over-eating go hand in hand; mild to moderate depression is often behind the causes of weight gain. Hormonal changes in women: Hormone shifts during puberty, pregnancy and menopause are commonly associated in weight changes for women. Age: As we age, our metabolisms slow down and at the same time we tend to become more sedentary, both of which lead to weight gain. In the end, according to the Mayo Clinic, the solution to weight loss is to avoid reliance on any one solution. Weight loss, they say, depends on the following: commitment, motivation, goal-setting, healthy eating, an active lifestyle, and a change in perspective. Successful long-term weight loss does not come in a six-week program; it comes in a lifetime of consistent and persistent healthy living that includes eating well, exercising regularly, and, as Gina Kolata might add, setting goals that are healthy and realistic.

Selfish Benevolence:

The Science of Living Well By Dr. Cory Holly


s with the Hippocratic Oath in medicine, the first law of life is “Do no harm.” In my opinion, that is the only law we need on the planet. In this article, I will confine the philosophical weight of that premise to human interaction. “Do no harm” means exactly that. Don’t hurt people. Don’t impose your values on anyone by force. Don’t initiate any form of violence. It’s a simple and straightforward rule most people are willing to accept for obvious reasons; however, there’s an element to this ideal that, when put into practice on a personal level, often poses a difficult challenge. We forget that “do no harm” includes us as individuals, and herein lies the challenge. “Do no harm” first and foremost means don’t harm your own mind and body. Don’t do yourself in by your own hand. Don’t neglect or abandon yourself. Don’t drink or eat anything known to corrupt, destroy or hurt you. Don’t throw yourself to the wind without concern of outcome. Learn to differentiate between use and abuse. We assume that rude or obnoxious people are “selfish,” and that nice people are selfless. You hear it all the time: “What a selfish soand-so.” But that assumption is absolutely false. Everyone is selfish, meaning full of self, but not everyone is inconsiderate or rude. The distinction is in the degree of selfishness: much like health, everyone has it, but not necessarily the best kind. Like health, selfishness is a natural biological state. To be selfish means nothing more than to be a self-contained individual. If we truly respect ourselves, we don’t serve others to gain their acceptance or approval, or to look good in the eyes of the world. If we do, we run the risk of moral disintegration and a slow, gradual, self-induced self-annihilation. To maintain a strong commitment to living well, we must live in alliance with self. We have to stop getting in our own way. To work with self in harmony is the single greatest accomplishment in life, and to do this, we must love ourselves. We must like who we are. Our conduct in the world flows from within, from our character and personality. We speak and act as a consequence of self-generated thought. We respond to our environment and circumstances from a subconscious and conscious level of self-awareness. Do you blame your conduct on other people, the world or the devil? All action, good or bad, is conducted by self. Acceptance of this fact relieves inner tension and frustration. “Selflessness” does not exist. Consciousness, identity, thought, words and action all originate from self. Perception of reality is a personal experience. It emanates from self. Everyone is selfish, but clearly not everyone is malicious or ma-

levolent. In Man’s Search for Meaning, Dr. Victor Frenkl, neurologist, psychiatrist and Holocaust survivor, writes: “There are two kinds of people determined by action, decent or indecent.” Which one are you? Are you or are you not living in the centre of your own being? If so, doesn’t that make you “self-centered?” If not, then who else is in there? Who’s calling the shots? Who’s controlling your thoughts and actions? Who’s in the driver’s seat? Here’s how I see it: it’s “me” who perceives, responds and acts. I decide what to do with my life and how to live. I like myself, so I take exceptional care of myself, live my life for myself (and not for others), and in doing so, I satisfy my longing to be well, to be healthy and to be happy! This is the science of living well. It’s a rational approach to life and just like exercise and excellent nutrition, it really works. If you ignore yourself and sacrifice your health for the sake of others, you’re doing yourself and the world a great disservice. Is it wise to waste yourself so that others can benefit while you suffer? Is it wise to “let yourself go” and completely ignore your own physical, emotional and spiritual needs? Is this the best we can be? Obey the law of life: do no harm. This is the law that governs human wellness and peaceful coexistence, and this same law will sustain and protect you. Our primary responsibility is to stay well, holistically. If you’re not well, then get well. Do the work that optimum health and wellness demands. It’s that simple. Repeat after me: I am self-directed, self-acting, self-appointed, self-appreciated, self-confident, self-conscious, self-devoted, self-disciplined, self-educated, self-existent, self-governing, self-important, selfinvolved, self-reliant and self-approved. I have high self-esteem and enormous self-worth. I am self-fulfilled. I am definitely not selfless. I do not disregard myself, my personal interests, my dreams, my goals or my personal happiness. I am self-centered and selfish, but I am kind, loving, peaceful and above all, I am benevolent. I am a peaceful warrior content with who and what I am!

“Obey the law of life: do no harm.”

The Cory Holly Institute is offering CHI Camp Hawaii, April 12-14th, 2012. Join Cory and Tracy in Honolulu for workshops, waterfall hikes, volcano treks, beach fitness, Hawaiian style hula & luau and tons of fun in the sun. Register online at

CHI Camp Hawaii 2012 

Health & Fitness Hawaiian Style  April 12‐15, 2012 Register Online @ 



Educating Today... For a Better Tomorrow


20 Household

lemon tips By Michael Bloch

Organic Mama:

Surviving the Diaper Years By Tami Main

Our future depends on learning more about our home By David Suzuki with contributions from Ian Hanington

Farewell Kyoto: A Nation Mourns

By Liberty Craig

Educating Today... For a Better Tomorrow

Twenty Ways to Replace Chemicals with Lemons By Michael Bloch


emons: a fruit with a wonderful fragrance, great in food and beverages, but also very handy for multiple purposes around the home. Lemons have been cultivated by humans for over a thousand years. The fruit is mentioned in tenth century Arabic literature, but was probably first grown in Assam, India. Lemons are high in vitamin C and have an anti-bacterial effect, and are thought to possess antioxidant and anti-carcinogenic properties. The juice consists of about five percent acid, which also makes them useful for a variety of household purposes. Lemons and lemon juice are popular additions in environmentally friendly cleaning applications. The best lemons are those that have smooth, oily skins and are heavy for their size. They should be bright yellow with no green tinges. Lemons will keep for up to a week at room temperature, or two to three weeks refrigerated. Lemon zest (peel) can be frozen for months. To get the most juice from a lemon, allow it to reach room temperature

or microwave it for a few seconds prior to juicing. Use your palm to roll the lemon on a hard surface to help improve juice yields. If you only need a little juice, some people pierce the end with a fork, squeeze the amount needed, cover the holes with tape and store in the fridge. There are so many more uses for lemons than just cooking and making lemonade. We have such a vast array of environmentally harsh cleaning chemicals in our homes when nature offers us this simple, natural solution that addresses most of our needs. Here is a selection of handy tips for using lemons around your home. Remember to test in inconspicuous areas first. Michael Bloch publishes Green Living Tips, an online resource powered by renewable energy offering a wide variety of Earth-friendly tips and environment-related news to help consumers reduce costs, consumption and environmental impact.

The Lemon List: 20 Uses for Lemons Around the House 1. 2.



5. 6.


Ant deterrent: Pouring lemon juice around areas that ants frequent is said to repel them. Air freshener: An equal amount of lemon juice and water added to an atomizer will create a wonderful synthetic chemical-free, green air freshener for your home. All purpose cleaner: Again, an equal amount of lemon juice and water added to a spray bottle is an effective kitchen and bathroom cleaner and can also be used on walls (spot test first). A small amount of lemon juice can also be added to vinegar-based cleaning solutions to help neutralize the smell of the vinegar. Microwave cleaner: Heat a bowl of water and lemon slices in your microwave for 30 to 60 seconds; then wipe the inside of the microwave. Stains will be easier to remove and food odours will be neutralized. Fridge deodorizer: Half a lemon stored in your fridge will help control and eliminate unpleasant smells. Chrome/copper/brass cleaner: Concoct a paste of lemon juice and baking soda and rub onto chrome, copper or brass; then rinse and wipe or buff with a soft cloth or paper towel. Toilet cleaner: Mix 1/2 cup borax and a cup of lemon juice for a pow-

8. 9.






erful toilet cleaner that will leave your toilet smelling extra clean! Lime scale remover: Use half a lemon to clean the lime scale off sinks and faucets; rinse well. Bleach alternative: For bleaching purposes, add half a cup of lemon juice to your washing machine’s rinse cycle and hang clothes outside to dry. A teaspoon of lemon juice thrown into your wash can also help your clothes smell fresher. Grease cutter: A teaspoon of lemon juice added to your dishwashing detergent can help boost grease cutting power. Drain unclogger: Hot lemon juice and baking soda is a good drain cleaner that is safe to use in septic systems. InSink refresher: If you have an in-sink garbage disposal unit, throw in some lemon peel from time to time while it’s working in order to keep it smelling fresh. Chopping board sterilizer: Rub lemon juice into your wooden chopping board; leave overnight and then rinse. Wood chopping boards have antibacterial properties anyway, but the lemon will help kill off any remaining nasties and neutralize odours. Glass and mirror cleaner: Four tablespoons of lemon juice mixed with half

15. 16.





a gallon of water makes an effective window cleaner. Degreaser: Straight lemon juice can be used as a general degreaser. Furniture polisher: Two parts olive oil or cooking oil mixed with one part lemon juice makes for an excellent furniture polish! Hair lightener: To lighten hair, dampen it with lemon juice and sit out in the sun for an hour. This does work – I’ve tried it myself. (Hey, it was the eighties!) Hair conditioner: I’ve read that the juice of a lemon mixed with one cup warm water makes for a great hair conditioner. It should be allowed to stay in your hair for a few minutes then washed off. Exercise caution if you have a sensitive scalp. Cut, sting and itch remedy: A small amount of lemon juice dripped onto minor wounds can help stop bleeding and disinfect the injury (it will sting a bit). Lemon juice applied to itches, poison ivy rashes and wasp stings is said to relieve discomfort. Hand deodorizer: The smell of fish can linger on your hands, even after scrubbing with soap. Rubbing your hands with lemon juice will neutralize the smell and leave your hands smelling wonderful.



Educating Today... For a Better Tomorrow

Our Future Depends on Learning More about Our Home By David Suzuki with contributi​ons from Ian Hanington



Educating Today... For a Better Tomorrow

Countless unknown species are becoming extinct.


iologists recently found a strange monkey in the Amazon. They didn’t know this unusual creature with its bright red beard and tail even existed. Researchers also found what they believe to be a massive river running 6,000 kilometres underneath the Amazon River. The underground Hamza River is 200 to 400 kilometres wide, whereas the Amazon ranges from one to 100 kilometres wide. These are just two examples of how much we have yet to learn about our planet. As for the plants and animals that share our home, a recent study — How Many Species Are There on Earth and in the Ocean? — suggests that of the estimated 8.7 million species on Earth, 86 percent on land and 91 percent in the oceans have not been described by scientists. And describing just means identifying and naming. It doesn’t mean we know anything about population numbers, geographic distribution, what they eat, how they reproduce, or their relationship with other species. Authors of the study, published in the scientific journal PLoS Biology, argue that understanding the range of biodiversity in our world is crucial to conservation. In many cases, plants and animals are going extinct before we even know of their existence. “We know we are losing species because of human activity, but we can’t really appreciate the magnitude of species lost until we know what species are there,” study co-author Camilo Mora said. Like the titi monkey, other animals have recently been discovered, including a small African antelope, a bacterium that consumes iron-oxide on the sunken Titanic, an under-

water mushroom, a jumping cockroach, and a “prehistoric” eel found in a cave in the Pacific Ocean. The eel has so many unusual features, including a second upper jaw, that it has been classified as a new species belonging to a new genus and family. And several species that were thought extinct have since been rediscovered. However, researchers say this doesn’t mean they have recovered. Pretty much all of them are still at risk of extinction. In fact, 92 percent of all amphibians and 86 percent of all birds and mammals are believed to be facing extinction, and tens of thousands of species are being wiped out every year. Many factors are at play in this biodiversity crisis, but most are related to human activity. Habitat destruction and conversion of land for agriculture and development are big ones. The spread of invasive species, overexploitation of natural resources, pollution and climate change are also major contributors to what some scientists are calling the sixth great extinction. Unlike the previous mass extinctions, this one is human-caused. But the history of these extinctions should also tell us something. Nature and the planet are resilient. They bounce back after major crises, but – and this is crucial – not until the cause of the extinction or crisis has dissipated. This means we humans are putting ourselves on a path to extinction. The way out is to recognize that we are a part of the natural world and not something that stands outside of it. We absolutely depend on all that nature provides for our existence. Bringing about necessary changes won’t be easy. It will require stabilizing and reducing global population, re-evaluating our eco-

nomic systems to reduce the pressures of consumerism, addressing climate change and pollution, protecting large swaths of terrestrial, marine and freshwater habitat, and learning more about the natural world. Conservation efforts are essential. They will help plants and animals become more resilient to climate change, but they can also help slow climate change. For example, forests absorb and store carbon, so protecting them not only helps the plants and animals that live in them, it also helps reduce the amount of carbon dioxide in the atmosphere. Of course, as the species study makes clear, we must address the massive knowledge gaps about our world. Unfortunately, economic pressures, antipathy toward science, and the fact that we often spend more money to learn about other planets than our own mean that we have a long way to go to avoid catastrophe. We can’t and needn’t give up hope, though. Thanks to the work of scientists and other thinkers, we learn more about our world every day. Above all, we really need to learn how crucial this knowledge is to our future.

David Suzuki is the Chair of the David Suzuki Foundation, and is an award-winning scientist and broadcaster. Dr. Suzuki has received a UNESCO prize for science, a United Nations Environment Program medal and the Order of Canada.



Educating Today... For a Better Tomorrow

Surviving the Diaper Years‌ By Tami Main


id you know that during the time between your child’s birth and potty training, you will change approximately 7,200 diapers? Over four million diapers are thrown away every day in Canada. When my daughter was born, cloth diapers were not as widely used as they are now. Cloth diapers have greatly evolved from the pins and complicated folding techniques of old. I was surprised to see that the new cloth diapers come in cute designs with easy-touse snaps. There are many misconceptions about how functional and convenient cloth diapers are. I recently sat down with Karen Randall from New & Green Baby Co., who gave me the scoop on poop and cloth diapers. On average, you will spend $3,290 for



disposable diapers, compared with $444 to $1,042 for cloth diapers. Home laundering costs vary from $430 to $690 based upon 15 loads per month including washer, dryer and detergent. In addition, using cloth will help keep one tonne of garbage per child out of the landfills. One of the keys to successful cloth diapers is a good fit, as this will prevent leakage, which can be one of the frustrations for new cloth diaper users. Check to make sure there are no gaps in the legs and tummy area. You will need one diaper pail, which can be a simple garbage can with a lid. Use a waterproof bag to line the garbage can. The bag will hold and transport your diapers to the washing machine and may be washed right along

with the diapers. You will also need a waterproof tote bag to carry home dirty diapers, approximately 24 diapers for a newborn, 36 reusable cloth wipes, a cleanser such as Taslie Cheeky Bum Wash, and cloth diaper specific laundry detergent. Every two to three days, you will dump the diapers, wipes, totes and pail liners into the washing machine. Set on cold or cool rinse/soak cycle, then spin. Wash on hot and rinse twice to ensure diapers are well rinsed. Dry on medium. Do not use detergents with whiteners, brighteners and enzymes. If they are not completely rinsed out, the enzymes can cause a rash when baby urinates. Fabric softeners and bleach are also not recommended as softeners can leave a residue and

Educating Today... For a Better Tomorrow

… Environmentally bleach can damage the diaper fabric. Diaper creams will cause the fabric to become non-absorbent. Taslie Cheeky Bum Wash is recommended as it is aloe vera based and calming on baby’s sensitive skin. If a rash develops, it is best keep the area clean and dry and allow your baby some diaper-free time. Bum Bum Balm by Dimpleskins is also compatible with cloth diapers if a diaper cream is required. Always consult with a physician for any skin sensitivities or rashes. Additional accessories such as flushable biodegradable liners can be purchased for approximately $7 for 100 liners. These can be used if you need to use a diaper cream or if you formula feed your baby, as they allow you to dispose of the poop a bit easier in the toilet. With breastfed babies you may just put the entire diaper in the washing machine. Karen demonstrated to me that cloth diapers are easy to use and are not a lot of extra work. “They are better for the environment, healthier for your baby and easier on your budget.” What’s a little laundry compared to 7,200 non-biodegradable diapers in a landfill? Tami Main is the director of a skincare company based in Langley, B.C. She specializes in producing natural and organic skincare products for babies and children. Special importance is placed on environmentally friendly packaging solutions. Contact her directly with any queries, questions or comments. She would love to hear from you and welcomes your feedback at Information obtained in this article by Karen Randall at New & Green Baby Co.



Educating Today... For a Better Tomorrow

Farewell Kyoto:

A Nation Mourns

By Liberty Craig

Educating Today... For a Better Tomorrow


t doesn’t matter what you think about the Conservative Party of Canada, or about the leadership of Prime Minister Stephen Harper. It doesn’t matter what you thought about the Liberal leadership that was in power when Canada signed on to the Kyoto Protocol in 1997. And it doesn’t even much matter what you think about the economic turmoil that may or may not be a weakly permissible excuse for Canada’s withdrawal from its Kyoto promises. The fact is, Canada has backed out of the commitments it made when its government signed the Kyoto accord. And that means backing out of a promise to fight global warming.

The Kyoto Protocol: Then and Now

The Kyoto Protocol is a protocol to the United Nations Framework Convention on Climate Change (UNFCCC), an environmental treaty that aims to stabilize greenhouse gas emissions and slow the effects of human interference with our climate. The USA never signed the protocol. And now Canada has backed out. Under the Kyoto Protocol, 37 countries commit to a reduction of greenhouse gases and agree to reduce their collective greenhouse gas emissions by 5.2 percent from the 1990 level. The Protocol expires next year, and a recent meeting of minds in Durban, South Africa, is ready to implement Kyoto phase two. But Canada will not take part. Canadian Environment Minister Peter Kent claims that the decision to withdraw from the Kyoto accord is necessary to save the government an estimated $14 billion in penalties. With the economy the way it is now, say the Conservatives, we have no choice but to withdraw. Others dispute this claim entirely, and maintain that this alleged penalty is simply not the case. NDP Environment critic Megan Leslie, for example, calls Kent’s statement fear-mongering, and says this massive penalty is made up. The reality is, we’ve seen it coming since 2006. The Conservative government has not met its benchmark goals of the Protocol during its term of government; nor did its Liberal predecessor. While it is not necessarily a surprise to see Canada withdraw from the Kyoto Protocol, as is its legal right, it is still a shock to many Canadian citizens.

The World Reacts

Reactions to Canada’s withdrawal from the Protocol have poured in from around the world. Green Party leader Elizabeth May says: “This is not just big; this is disastrous for Canada... I’m embarrassed to be represented by this government.” While we may be somewhat less than surprised to hear this sentiment from the Green Party of Canada, a wide variety of voices from around the globe have chimed in to agree. For example, Chinese Foreign Ministry spokesman Liu Weimin says: “It is regrettable and flies in the face of the efforts of the international community for Canada to leave the Kyoto Protocol at a time when the Durban meeting, as everyone knows, made important progress by securing a second phase of commitment to the Protocol.” An interesting perspective is found in the following excerpt from the Financial Times Deutschland: “Canada has a reputation as the country of giant forests, clean air, clear lakes and rivers where salmon happily leap – a unique environmental idyll. The exact opposite is true. The conservative government of Prime Minister Stephen Harper is pulling out of the Kyoto Protocol. In doing so, Canada is not only showing disdain for global climate-protection efforts, but is also undermining what to date has been the only binding climate agreement. The affront against all the states and organizations that are serious about reducing greenhouse gas emissions could hardly be any greater. The country should be shunned because of its ignorant stance. Europe and all the other countries that want serious climateprotection measures must put Canada on the spot. ... If Canada

manages to get away with it without large protests, then all the international climate-protection efforts will be threatened.” Bringing it back home to Canada and to Canadian environmentalists, we hear from award-winning scientist David Suzuki on the subject: “The Kyoto Protocol was not perfect, but it was leading to progressive action on climate change. Greenhouse gas emissions have been going down in Europe, and many countries are shifting from polluting fossil fuels to cleaner energy sources... That our government would be willing to sacrifice human lives and our future for the sake of short-term profits from a polluting and non-renewable resource is a slap in the face not only to Canadians, but to people everywhere. This is not hyperbole. Climate change and its disastrous effects – droughts, heat waves, flooding, spread of disease – are already killing 300,000 people a year and driving many more into poverty.”

Moving On from Kyoto

So what should we, as Canadians, do next? We may feel helpless in the face of government decision-making that does not take its citizens’ informed opinions into consideration. We might feel useless up against massive industry and powerful corporations. After all, part of the reason Canada wants out of Kyoto is because we are a major oil exporter – much of which comes from our controversially dirty oil sands – and we all know what kinds of political turmoil oil causes around the globe. But all is not lost. While we may feel shamed by our leaders’ behaviour, Canadians at all levels are still working towards reducing harmful emissions. “Now more than ever, it’s going to be crucial that cities and provinces continue to show leadership on climate change,” says Ian Bruce of the David Suzuki Foundation. “That’s the one good thing in Canada that has happened over the past five or six years... several large provinces and many cities are successfully reducing greenhouse gas emissions, while improving our quality of life with things like cleaner energy and more sustainable transportation choices.” “I think that right now the best thing we can do as Canadians is encourage our cities and our provinces to move forward on action to reduce climate change, and to build healthier communities with better public transportation, with cleaner energy sources and with new jobs in the clean energy economy,” continues Bruce. “Perhaps the only way that the federal government will listen is if provinces, and cities and citizens continue to speak louder than large industrial polluters.” We may feel shocked, embittered, disheartened and discouraged by our government’s withdrawal from the Kyoto Accord. But it’s up to us as citizens to fight the good fight, and to rail against the corporate greed that is ruining the health of our planet, the sustainability of our natural resources, and the liveability of our world for future generations.




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Recipe for Health:


Lemon Grass Chicken By Tracy Kaye Holly CSNA


fter any holiday or change in routine, it‘s not uncommon to feel a bit out of sorts due to a rich diet of fancy fare. This nourishing crock-pot recipe assists in regulating your body’s systems and puts you back in control. It’s good, clean energy! The crock-pot or slow cooker is a fantastic way to transform a simple meal into delicious flavourful fare. The beauty of the slow cooker method is convenience. You can leave home for the entire day, then return to find your dinner ready to eat! Soon after humans tamed fire, slow cooking was used to soften and tenderize tough slabs of meat and fibrous, root vegetables. In prehistoric times, indigenous people cooked wild root plants in a slow burning fire pit for a full 24 hours. This released the nutrition locked in the bulbs and made them tender and tasty. Tough meat cuts especially benefit from slow cooking. Slow cooking breaks down collagen and converts it into a gelatinous broth. Meat fibres separate and shrink during slow cooking. The natural juices help moisten the meat into a mouthwatering meal. Slow cooker lemon grass chicken tastes delicious and acts as a natural tissue cleanser with numerous inherent healing properties.



Lemon grass is a perennial plant native to southeast Asia, India and Nepal. It has a light, lemony scent and flavour, with a hint of ginger, and is a common ingredient in Thai cooking. Lemon or lime juice may be substituted for lemon grass in a pinch, but citrus fruits can’t replicate many of the unique properties of lemon grass. Lemon grass has numerous health benefits, especially when used in combination with garlic, fresh chilies and coriander. It has antibacterial and antifungal properties and helps detoxify the liver, pancreas, kidney, bladder and entire digestive tract. Lemon grass is an immune system booster and helps reduce uric acid, cholesterol and excess blood lipids. It’s a natural remedy for indigestion and gastroenteritis, and can also reduce the formation of acne and pimples. Shopping Tips: When purchasing lemon grass, look for firm stalks (not soft or rubbery, which means it’s too old). The lower portion of the stalk should be pale yellow, almost white in colour. The upper stalk should be green. Do not purchase if outer leaves are crusty or brown. Fresh lemon grass is usually sold in foot-long bundles of three to four stalks, secured with an elastic band. Look for fresh lemon grass at your local grocery store or any Asian market.

Lemon grass Crock-Pot Chicken

Cook at a low heat for 6-8 hours (time is approximate) • 2 ½ to 3 lb whole chicken, cleaned and patted dry • 6-8 six-inch pieces of lemon grass stalk (trimmed and broken to release flavor) • ½ cup water • 1 cup coconut milk • 2 tbsp grated fresh garlic • 1 tbsp grated fresh ginger • 1 small yellow onion, finely minced • ½ cup fresh chopped coriander • 2 tsp red chili pepper flakes • ½ cup thinly sliced carrots • ¼ cup each thinly sliced red and green bell pepper • 1 cup thinly sliced fresh mushrooms of choice


• Insert 3 lemon grass pieces inside chicken cavity, then place

entire chicken in slow cooker. • Add vegetables and remaining lemon grass around the chicken. • In a mixing bowl, add water and coconut milk; stir in ginger, garlic, onion and chili flakes. Pour mixture over chicken and vegetables, cover with lid. • Test to see if chicken falls off the bone to indicate readiness. • Before serving, discard lemon grass. • Add Bragg’s or tamari sauce for more flavour if desired. • Serve lemon grass slow cooked chicken on a bed of brown rice with a side green salad.


• All vegetables should be cut in uniform pieces. If you can’t find lemon grass, add 2 whole lemons cut in quarters to slow cooker as a substitute. • If you don’t have a slow cooker, use a large baking pan with lid and bake in oven at 225 degrees for 4 hours. Do not leave the oven unattended while it is on.



COMING NEXT ISSUE Interview with

Jillian Harris • • • •

Heart Health for Men and Women Best Cardio Strategies for Your Age Group Nuts and Your Heart Winter Produce: Yes You Can Still Buy Local • Are Multivitamins for Everyone?



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Vista Magazine issue 80  

VISTA Magazine is a bimonthly publication edicated to nutrition, health and wellness. Our first priority is to support our retailers by sup...

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