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vista Canada’s Favourite Health Magazine

ISSUE 74 January 2011

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Nutritional Skincare...

Interview with

Naturally

Dawna Friesen

Intensity of Exercise

News Anchor

HOW &WHY

Feature: Soap and the environment: Earth-friendly soaps Y O U R

C A N A D I A N

H E A L T H

A N D

W E L L N E S S

C O N N E C T I O N


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CONTENTS Issue 74 | January 2011

10 Seabuckthorn: Nutritional Skincare... Naturally

By Susan McLoughlin An all natural, nutritional, inside-out treatment for damaged and problem skin.

12 The Closest Thing to a Cure for the Common Cold By Stephenie Farrell Do more than mask the symptoms of your cold this winter.

14 How to Stop Female Hair Loss

By Lorna Vanderhaeghe, MS More than two-thirds of women suffer hair loss.

16 The Trouble with Intensity

By Dr. Cory Holly How hard should you be training?

18 ‘Tis the Season to be SICK

By Angus Brody Protect your immune system and start the new year off right.

Dear Retailer: Renew Life Canada Inc. will reimburse the full value of this coupon on the purchase of the product specified. Other applications may constitute fraud. Applications for reimbursement received after 6 months from the expiry date, as indicated below, will not be accepted. Failure to send in, on request, that sufficient stock was purchased in the previous 90 days to cover the coupons will void coupons. Coupons submitted become the property of Renew Life Canada Inc. Reimbursement will be made only to the retail distributor who redeemed the coupon. For redemption, mail to: Renew Life Canada • 8 - 1273 North Service Road East • Oakville, ON • L6H 1A7 Limit one coupon per purchase. Coupon expires January 31st, 2011. Coupon Code: 0111VS

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The Secrets of Proper Hydration

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‘Tis the Season to be Dieting

By Gloria Li For best results, hydrate often, well, and with added nutrients!

By Dee Nicholson Your body may need help to deflate that holiday tire!

First Cleanse is a unique, 15 day all natural herbal cleanse, formulated specifically for the 'first time' or 'sensitive' cleanser.

CleanseSMART is a 30 day, total body cleanse that works to eliminate toxic materials from the body and improve liver and bowel function.

Rapid Cleanse is a 7 day, therapeutic strength cleansing program that works to cleanse and detoxify your entire body.

Liver DETOX works to stimulate and enhance the liver’s natural cleansing ability and improve overall liver function.

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Dear Retailer: Renew Life Canada Inc. will reimburse the full value of this coupon on the purchase of the product specified. Other applications may constitute fraud. Applications for reimbursement received after 6 months from the expiry date, as indicated below, will not be accepted. Failure to send in, on request, that sufficient stock was purchased in the previous 90 days to cover the coupons will void coupons. Coupons submitted become the property of Renew Life Canada Inc. Reimbursement will be made only to the retail distributor who redeemed the coupon. For redemption, mail to: Renew Life Canada • 8 - 1273 North Service Road East • Oakville, ON • L6H 1A7 Limit one coupon per purchase. Coupon expires January 31st, 2011. Coupon Code: 0111VS

VISTA MAGAZINE ISSUE 74

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Sherri C. - Ajax The information in this ad is intended strictly for research and educational purposes, not as a diagnostic tool or a prescription for any ailment.


This issue of M A G A Z I

N E

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proudly brought to you by:

Publisher’s

word

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

Michelle Beaudry

Copy Editor: Dan Tidsbury Vice-President, Sales:

Paul Airut tel (778) 222-7775 e-mail paulairut@telus.net

COVER CREDIT: ERICH SAIDE: www.erichsaide.com

Contributing Writers: Angus Brody, Dr. Cory Holly, David Suzuki, Dee Nicholson, Faisal Moola, Franco Cavaleri, Gloria Li, Liberty Craig, Lorna Vanderhaeghe, Michael Bloch, Rose Macmillan, Shelly Lynn Nellis, Susan McLoughlin, Stephenie Farrell, Tami Main, Tracy Holly Board of Advisors: Dr. Michael Colgan, PhD, CCN, Dr. Gloria Gilbère, Dr. Christian ­Guenette, DC, Cory Holly, DN, Dr. Stefan Kuprowsky, BSc, MA, ND, Tomás Nimmo, Dr. Terry Willard, ClH, PhD, Dr. Zoltan Rona, MD 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 Fax (604) 591-1989e-mail vistamag@gmail.com www.vistamagonline.com 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 rights reserved. VISTA Magazine may not be reproduced in whole or in part by any means without written permission of the publisher. To subscribe to VISTA Magazine and receive delivery to your home or office bimonthly, send $39.95 plus GST = $41.95. ­Include your address and we’ll ship you our next issue. Single copies are also available for $6.95 plus GST = $7.37. Canadian Publications Mail Products Sales Agreement #40025872 ISSN #1715-8214

W

hat lies ahead for us in Canada in 2011? This is the $64,000 question we all wish we could have the answer to. We are coming off a pretty good year here in the great white north and it will be a tough act to follow given the heights we reached in 2010. Obviously the Olympic games had been the highpoint of the past annum, the strength of our dollar and the fact that we Canadians have reaffirmed our position as the friendliest people on the planet. We are so fortunate to live in this country and have access to everything this great nation has to offer. In 2010 our population grew by 200,000+ people and we are fast approaching 33 million residents. For anyone that has done any traveling to other countries less fortunate than us, it is no surprise that we are one of the most sought after countries to live in globally. We offer opportunity for everyone to pursue their dreams and aspirations whatever they may be. I firmly believe our greatest resource is our people. Wherever you go in this country you can sense a commonality amongst our people. We are very friendly, accommodating, engaging people. The best thing about Canada is that we know who we are, we know what we want and we enjoy being ourselves. One Canadian who has attained worldwide acclaim and recently returned to Canada to continue to pursue her dreams is our cover story subject, Global TV news anchor, Dawna Freisen. Dawna is an internationally accomplished journalist at the top of her field. She tells us of her aspirations, inspirations and her commitment to her family and her health. She is a great start to what we promise will be our most exciting year at VISTA yet. If you a regular reader of VISTA you will notice that for 2011 we have made some significant changes to our appearance. We have a new Editor in place in Liberty Craig and a new designer in Michelle Beaudry. Both these ladies bring fresh, original ideas and perspective to our publication. We have collaborated their ideas and beliefs to bring you for 2011, what we believe will be the best version of VISTA to date. We have some fantastic cover interviews lined up for the coming year and will continue to bring you the latest greatest innovations and products to enhance your healthy lifestyle choices. We remain dedicated to providing our readers with variety and intelligible and useful resources for the improvement of your current state of health and the prevention of disease. From all of us here at VISTA, we sincerely wish you and yours all the healthiest, happiest and most successful of years to come in 2011.

Trent E. Nellis, Publisher To contact Trent Nellis via e‑mail, write to thepub@shaw.ca

VISTA MAGAZINE ISSUE 74

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CONTENTS Issue 74 | January 2011

24

The National Face of Dawna Friesen

26

Spice Up Your Metabolism

27

A Better Multivitamin for Women

By Liberty Craig The new face of Global National shares her unusual story.

By Liberty Craig A breakthrough method for chili ingestion without the discomfort.

By Gloria Li We take vitamins for good health; but are our vitamins healthy?

28 New Year Recipes with California Walnuts

36 40

A Salty Solution for Magnesium Deficiency

45

Happy New Year! Time for a Cleanse?

35

By Rose Macmillan Soak away chronically low magnesium levels.

Tantalizing seasonal treats.

30

The Cleanest Calcium for Joint Health

32

Recipe for Health: Everyday Healthy Salad Dressing

33

By Prof Franco Cavaleri BSc NB (Nutraceutical Biochemist) Eggshells are the building blocks of joint health.

By Tracy Kaye Holly A delicious post-holiday cleansing salad dressing!

Articles:

35

Soap and the Environment: Earth-Friendly Soaps

36

We Have Much to Learn from Our Elders

37

Potential Hazards in Your Child’s Skincare Products

38

Saving the World with Urban Farming

By Michael Bloch What are we washing down our drains when we wash?

D is For Deficiency

By Gloria Li Why our chronic vitamin D deficiency is far more serious than we thought.

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By Angus Brody A unique cleanse helps you begin a new year the right way.

VISTA MAGAZINE ISSUE 74

By David Suzuki with Faisal Moola Elders are wrongly marginalized in modern society.

By Tami Main Skincare products may be hazardous to baby’s health.

By Shelly Lynn Nellis Do your city good with some down-home urban farming.


Editor’s Desk

Photo Credit: Cindy Hughes

H

Liberty Craig - Editor, Vista Magazine

www.vistamagonline.com

appy New Year! ‘Tis the season to be making resolutions – most of which, unfortunately, we inevitably fail to keep. We start each fresh new year with the best of intentions... but why do we so often lose sight of our goals before we’re even halfway there? About 60 percent of North Americans make health-related resolutions each and every new year... yet only about 10 percent claim to have kept the promises they’ve made to themselves. Part of the problem, of course, is our self-discipline (or lack thereof). Part of it is that we set unrealistic goals, with an “all or nothing” approach that can be difficult to maintain. Yet another reason for our good but failed intentions is our focus on the negative. This year, instead of vowing alongside millions of others to “lose weight,” “eat better,” and “exercise more,” try to focus on what makes you happy in life. So, instead of bemoaning a bit of muffin top, focus on the positive energy and sense of accomplishment you get from your yoga class. Put your energy into making delicious, healthy meals, rather than restricting your diet and punishing yourself. Take pleasure in tasks like selecting locally grown organic produce, so you can feel good about both your impact on the environment and what you’re putting into your body. And don’t forget about the importance of routine. If your goal for 2011 is to exercise more frequently, find time today to go for a run or hit the gym. Sign up for early morning classes in advance so you’ll be more inclined to go. And just keep going – before you know it, you’ll be in a routine that will stick. After all, good habits are just as habit-forming as bad ones. Take your cue from Dawna Friesen, whose hardworking farm-girl resolve combined with her innate interest in global affairs to cultivate one of Canada’s preeminent international journalists. Now, back home in Canada as anchor and executive editor of Global National, Dawna reveals the importance of resolve in everything from the stepping stones of an extraordinary career to maintaining a balanced diet in the midst of war-torn chaos. After all, it’s not only the first of January that calls for resolve; for the most successful, it’s a daily endeavour. So even if your new year’s resolutions don’t make it as far as February, don’t think in terms of failure. The time to be resolute is today - no matter what day it is.


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Seabuckthorn: Nutritional Skincare… Naturally By Susan McLoughlin

O

ur largest organ, the skin protects, regulates, purifies and nourishes. In fact, with its own remarkable form of photosynthesis, our skin magically converts sunbeams into essential vitamin D. Like all our organs, the skin receives its nourishment through a network of blood vessels that carry life-giving oxygen and nutrients to all the cells of the body. Unfortunately, stressors such as environmental conditions, chemical irritants and illness can increase skin dryness and inhibit the body’s ability to nourish and repair. “Your skin is the fingerprint of what is going on inside the body, and all skin conditions, from psoriasis to acne to aging, are the manifestations of the body’s internal needs, including its nutritional needs,” says Georgiana Donadio, PhD, DC, MSc, founder and director of the National Institute of Whole Health in Boston. Gaining increasing attention in the field of nutritional skincare is seabuckthorn (Hippophae rhamnoides L). Classified as a “superfruit,” seabuckthorn is one of the most powerful natural antioxidant and anti-inflammatory botanicals known. Its nutrient density and potential for disease impact are second to none, which makes Seabuckthorn ideally suited to inside/outside treatment of the skin. Seabuckthorn and Your Skin Taken internally or applied topically, seabuckthorn seed and fruit oils deliver a powerful antiinflammatory punch. Seventeen phytosterols, 41 carotenoids, all the isomers of vitamin E and essential Omega 3, 6, 7 and 9 have each been identified as effective anti-inflammatories, and seabuckthorn seed and fruit oils contain them all! Applied topically, the oils not only reduce inflammation but also regenerate cells, ease discomfort, nourish and soften dry and over-reactive skin and provide a protective barrier against water loss and infection, supporting the skin’s natural healing capacity. It is hardly surprising then, that seabuckthorn is showing such promising results in the treatment of rosacea. An “inside out” approach has been most successful at calming and nourishing inflamed skin through the application of seabuckthorn’s healing oils, while quenching the internal inflammation with the potent mix of anti-inflammatory compounds from the leaves, seeds and berries of the seabuckthorn plant. Over time, this intervention can be expected to stabilize the body’s internal environment and restore healthy skin and membranes. Seabuckthorn nutritional skincare has also demonstrated significant improvement in youth and adult acne, eczema, dermatitis and psoriasis as well as healing burned or damaged tissue. Topical ap-

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plication of creams, oils and ointments can work from the outside to inhibit the loss of moisture and lipids while supporting the inside process of renewal. It is important to note that while the internal and topical products from seabuckthorn are very successful at treating damaged and problem skin, they have also gained a reputation as a natural and effective therapy for maintaining the soft radiance so characteristic of youthful skin. The pure and natural nutrition that delivers strength and vitality to the body is the very same nutrition that brings a fresh and luminous glow

to the skin. With its super abundance of vital nutrients and natural synergies, seabuckthorn is an outstanding source of this “inside out” nutrition. Supernatural nutrition within and without – the skin’s response to this kind of care is amazing! Susan McLoughlin is the President of SBT Seabuckthorn, Peachland, BC, Canada. She can be reached at www.seabuckthorn.com or 250-767-6100.


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The Closest Thing to a Cure for the Common Cold By Stephenie Farrell d r i v e n us back to the need for natural medicines that work without side effects to stimulate the body’s own natural defenses. Prescription drugs are becoming more prevalent, more complex, and increasingly profitable for the multinational corporations that manufacture and distribute them. All the while, the costs of health care continue to rise. The time is now to seek common sense, allnatural alternatives. Homeopathic cold medicines are all-natural remedies that work without contraindications or side effects to stimulate your body’s curative responses, so your body can heal itself. When you become ill (with a cold, for example), your body produces symptoms (runny nose, sneezing, congested sinuses). The symptoms are what tell us that something is wrong. But more than that, your cold symptoms indicate that your body is working hard to heal itself, to naturally bring itself back into a state of balance or homeostasis. With homeopathic treatments, you are stimulating your body’s homeostatic mechanism so that your body can heal itself more quickly and effectively. Where conventional medicine works to “cover up” the symptoms of your cold, the homeopathic approach seeks to address the source of the cold, and rid your body of it. The common cold: can’t live with it, can’t… cure it. Over 200 different viruses are known to cause the common cold. As adults, we experience an average of two to four colds every single year. Our children easily triple that. It’s the most frequently occurring illness in the world and is responsible for the most days missed from work and school, and the greatest number of doctor visits. And there is just no cure for the common cold – perhaps there never will be. However, there are highly effective ways to treat your cold, and the best of these are homeopathic. Homeopathic versus Conventional Cold Treatment Conventional medicines that produce negligible, complicated, or even harmful results have

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• Aconite: If you came down with a cold rapidly after you were exposed to cold or dry weather, consider taking Aconite. This remedy may be helpful if you feel worse at night and wake up with a dry, hoarse cough that is made worse from being cold and drinking cold water. • Allium Cepa: Profuse watery discharge is characteristic of the remedy Allium Cepa. Nasal discharge feels corrosive and irritates your nostrils and upper lip. Your eyes may be red, and you experience a lot of bland tearing. Typically, you feel worse in a warm room and better in the open air. Your symptoms are accompanied by violent sneezing fits, a dull headache, and a tickling cough made worse from cold air. • Bryonia: If the slightest motion makes you feel worse you may need Bryonia. This is often called the “grumpy bear” remedy and you’re likely feeling irritable and want to be left alone. Try Bryonia if you have a headache with a dry mouth and are very thirsty. • Pulsatilla: If you experience thick, yellow or greenish mucus and a bland discharge from your nostrils, try taking Pulsatilla. This can help if you’re congested and feel worse at night, after lying down, with congestion that alternates sides. You may feel worse in a warm room and better in the open air. • Vitamin C and Zinc: The old standbys, vitamin C and zinc, are indeed very good options for the common cold. Vitamin C helps boost your resistance to infection, while Zinc Gluconicum has been shown to reduce the duration of colds by almost 50 percent.

Homeopathic Treatments to Try When you get hit with a cold this winter, as you very likely will, reach for a high-quality homeopathic remedy to address your symptoms effectively. Look for formulas containing the following ingredients:

Of course, as with any ailment, when you have a cold you need to take care of yourself properly. Get proper rest and stay really well hydrated (just think about all that fluid you’re losing!), and consume plenty of vitamin rich foods. And feel better!

• Ferrum Phosphoricum, 6X: This tissue salt is useful for first stage inflammatory conditions and is beneficial during the initial stages of acute ailments such as the common cold. If taken early enough, it could help prevent your cold from progressing and becoming full-blown. You can take Ferrum Phosphoricum, 6X four times per hour, until your symptoms are relieved.

Stephenie Farrell is an Honours Graduate of the Toronto School of Homeopathic Medicine. She practices Homeopathy, Bowen, and Hand Reflexology in Hamilton and the surrounding area. Stephenie can be reached at stephenief@rogers.com.


How to Stop Female Hair Loss By Lorna Vanderhaeghe

Y

ou can’t open a newspaper or magazine without seeing advertisements for hair loss solutions for men, but very few options are offered to women who are losing their hair. Over two-thirds of women suffer hair loss, and hair loss can be quite extreme – from thinning to bald patches. Thankfully, few women go totally bald like men do, but there is nothing more distressing than watching your lovely locks fall out in abundance. Topical solutions for women rarely reverse hair loss. And the drugs that are available have been predominantly researched in men and do not address the underlying reasons for hair loss in women. The three main reasons for hair loss in women are low iron, low thyroid and not enough minerals in the diet. Let’s examine each in closer detail.

Low Iron and Hair Loss

One of the least known causes of hair loss is low iron. You do not have to be anemic to lose your hair. Your doctor may advise you that your iron levels are normal, but we know that low normal levels of iron will cause huge hair loss. We see this in women after childbirth and in women during the premenopausal years when heavy periods may occur. Simply being a woman of childbearing age automatically puts you at risk of low iron. Up to 60 percent of women have low iron and it is often undiagnosed. Due to higher iron requirements as a result of menstruation, women need 20 milligrams of elemental iron daily, yet most of us are only getting 8 mg per day from our diet. Now that we are not eating as much red meat, even post-menopausal women and seniors are suffering from low iron. Other common symptoms of low iron include: • Low energy or fatigue • Pale skin • Breathlessness upon even minor exertion • Dark under-eye circles • Dizziness • Thin, brittle or peeling nails • Restless legs • Cold hands and feet

Don’t Believe a Normal Iron Test

demic in Canada. Twenty-three percent of women are currently taking thyroid medication and up to 30 percent of women may also have subclinical or mild hypothyroidism whereby their thyroid stimulating hormone (TSH) is within the “normal” range of 0.5-5.5 IU/mL, yet they still experience symptoms. Thinning hair, hair loss and loss of eyebrow hair are common symptoms of low thyroid. A deficiency in these hormones may also result in some of the following symptoms: • • • • • • •

Constipation Dry skin Weight gain or difficulty losing weight Sensitivity to cold Menstrual problems or heavy periods Fatigue or lethargy Headaches

It is important that you ask your doctor what your TSH test result number is because although it may be “normal,” research has shown that if it is greater than 2.0 IU/mL, chances are it is low thyroid that is contributing to your hair loss. There are many things you can do to support your thyroid. Read my free online book, An A-Z Woman’s Guide to Vibrant Health under the Low Thyroid section at www.hormonehelp.com. In addition, for those who are either on thyroid medication or who have low thyroid but are not on thyroid hormone, there are key nutrients that can help support thyroid function. These include potassium iodide, tyrosine, ashwagandha, gugguls and pantothenic acid. Look for a combination formula and take two capsules with breakfast. If you are on thyroid medication, take your medication first on an empty stomach and then take this supplement at breakfast. Once the underlying low thyroid is resolved and the TSH drops below 2, hair starts to grow back in six to eight weeks.

Mind Your Minerals

It is a rare Canadian who eats the recommended seven to 10 half-cup servings of fruits and vegetables on a daily basis. Most of us eat only two to three servings a day and, on top of this, the modern lifestyle is rampant with “nutrient robbers” (e.g., stress, medications, the birth control pill, smoking, alcohol) that further deplete our nutritional stores. As a result, deficiencies in the key nutrients required for healthy hair are rampant. Zinc, silicon and selenium, for example, are critical to hair growth, yet most people do not get enough. Everybody should be on a multivitamin with minerals to prevent the nutritional deficiencies associated not only with hair loss, but also with chronic disease. A good–quality multivitamin with minerals is a nutritional insurance policy and should contain 15 mg each of zinc and silicon and 100 mcg of plant-based selenomethionine. For women who are exhausted at the thought of yet another capsule, look for a multivitamin with minerals in powdered packets. Mix it into your morning protein smoothie, or shake well with water or juice at mealtime. Start today with liquid iron, a thyroid-support formula and a great multi–vitamin with minerals and your hair will start to regain its youthful bounty. It is not normal to look down at the bottom of the tub and see clumps of your hair swirling around the drain. Investigate these three common causes and your plumber will be as thrilled as you are with your thicker, fuller hair.

If your doctor tells you your iron is normal, ask for the test results. There are two iron blood tests: hemoglobin and ferritin. For hemoglobin, the test range suggested as normal by your doctor is 117-160g/L for women. Yet we know that a hemoglobin level below 140 g/L will cause significant hair loss. Ferritin, which is your iron storage, has a suggested test range of 15-160 ug/L; but to prevent hair loss and ensure thick hair, your reading should be above 40 ug/L. Hair follicles contain ferritin. When ferritin stores decline in the hair follicle, it affects the ability of the hair to grow, causing non-pigmented fine hairs to develop. These hairs are often mistaken for androgenic alopecia. Low ferritin also causes the hair to change structure and become dry, lose its curl or colour, and break easily. Hair loss can be gradual, a general thinning out over the years, or it can be sudden and startling. Iron supplements represent another challenge as you’ll want an iron that does not constipate or cause digestive distress, but is effective and fast-acting. When choosing iron, look for a liquid iron. And, better yet, choose one in a liposomal technology. A liposomal iron is one where the iron is trapped in a protective bubble that guides it through the acidic digestive tract to the intestine, where it is absorbed effectively and swiftly. Tests conducted on liposomal iron have found that, two hours after ingestion, its absorption is five times greater than ferrous fumarate, the standard doctor-prescribed iron in tablets. And after 12 hours, the total absorption of liposomal iron was double that of all other forms of iron tested. You will Lorna Vanderhaeghe, MS, is Canada’s leading women’s health expert and need one to three teaspoons of liquid liposomal iron (10-30 mg of elemenhas been researching nutritional medicine for over 25 years. With degrees tal iron) for fast results. Most women notice hair regrowth in as little as six in nutrition and biochemistry, she is the author of ten books including her weeks with this type of iron. newest, A Smart Woman’s Guide to Weight Loss and A Smart Woman’s Guide to Heart Health. Visit www.hormonehelp.com and sign up for her Low Thyroid Affects up to 23 Percent of Women Like low iron, hypothyroid or low thyroid hormone is an undiagnosed epi- free monthly eletter.

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The Trouble with

INTENSITY By Dr. Cory Holly

T

he trouble with intensity is obvious. It’s freakin’ hard! But that’s not the real problem. The real trouble with intensity is that almost everyone excludes it. The right way to train, the best way to train and the smartest way to train is also the most difficult. Intensity refers to how hard you work out, or the difficulty of training. You have to push yourself into and through the zone of pain and discomfort. It all comes down (literally) to how much weight you can lift with all out door-die effort. It’s what you’re worth when your flesh is pressed against iron. It’s the magnitude of load employed, or in physics, the rate of actual work performed. The Three Domains of Intensity In exercise physiology, three domains of intensity have been defined according to distinct metabolic profiles. The moderate intensity domain begins at the onset of exercise and encompasses work rates at or below the lactate threshold. During exercise in the heavy intensity domain, work rates are above the lactate threshold, and in the severe intensity domain, V02 (oxygen uptake) increases to maximal value. The Best Way to Train Why is hard training better? Easy. We have to confront our lactate threshold (or Maker) every time we work out. This means we can generate more value in a fraction of the time spent by the majority. Because our mental force capacity is virtually unlimited and also increases over time, we can, therefore, keep driving and pushing ourselves to a higher plateau. This is the driving principle behind progressive resistance training (PRT).

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Does training hard ever get any easier? Wrong question, but here’s the answer: No, but your body does get used to being treated in this manner. It’s like marriage: that which doesn’t kill us makes us stronger. The only way you can make any progress in life is to perform with brilliance and intensity. Intense exercise is definitely harder on our biological systems. Enter the element of courage. Intense exercise ravages our chemistry and reduces our nitrogen, enzyme, organ and micronutrient pools. Billions of free radicals are generated and muscle fibers, membranes, ligaments and tendons become more susceptible to inflammation and damage as a result. So high intensity should be periodized and this is achieved by incorporating variation into your workout program. For example, don’t train heavy when your sport is in season. Repetitions, sets, specific exercises and frequency of workouts should vary throughout the year. Like the planet itself, everything everywhere is in a constant state of flux and change, evolving constantly to improve survival. Train with intensity, but change your workout pattern in relation to the methodology you have in mind, which ideally is based on your objectives. How the Body Adapts to Training All-out effort forces the body to compensate by increasing the dimension of individual muscle fibers and the torque they generate via neurological activation when they are called upon to contract. As form follows function, size follows force. This is how the body adapts to the stress of training, provided it is adequately rested and supplied with the raw materials required for adaptation. Going through the motions doesn’t

challenge the body, so don’t expect something from nothing. That’s bad math. We must train and live progressively if we want to create the muscle we desire and/or improve our performance. How to Increase Relative Intensity You can increase training intensity (or work load) several ways: 1. Increase the amount of weight (load) 2. Increase the number of sets or repetitions (volume) 3. Decrease the rest time between sets 4. Increase the number of exercises in a given workout Without hard training, no real growth will be realized... ever. High intensity workouts are extremely taxing, but essential to advanced form and shape. Quality of workmanship is the point. One set of any given exercise performed with excellent technique and pushed to a specific ceiling or to absolute maximum failure is worth ten sets done with less effort and poor form. Finding balance between intensity and volume is paramount to achieving success in the lifting game. Intensity is Relative Intensity is relative. A weight deemed impossible for one person to lift could be perceived as a warm-up for another. The important thing is whether or not you are challenging yourself to go beyond your comfort zone… not all the time, and never if it means compromising exercise form. But if you never push yourself from one level to the next, you simply can’t move forward. The hands of time never stop moving and the forces of nature, which grind each and every one of us to pulp, never rest.


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The Trouble with Intensity Cont'd Without the component of intensity, your body will miss out on the benefits of hormonal stimulation, including maximizing the effects of hGH (human growth hormone), testosterone and IGF-1 (insulin-like growth factor 1). These endogenous hormones normally diminish with age and this decline is associated with physical weakness, reduction in metabolic rate, increased insulin resistance, muscle atrophy and susceptibility to disease and obesity. This is where interval training comes in and the principal of variation (periodization). For example, walking combined with sprinting is preferably to walking only or sprinting only.

proach. Each subset of muscle fiber requires stimulation, so it makes sense to include a variety of sets and reps in your workout routine. High Volume = Lower Intensity It’s impossible to sprint a mile. Performing such a relatively high volume of exercise means that you have to pace yourself and “hold back”

Concentration is Essential To train with intensity you have to be self-directed, highly motivated and mentally focused. Concentration is essential. Each repetition brings you one step closer to failure, and this is a rare example in life where total failure equates to success. Failure to lift the weight means you’ve exhausted your existing capacity, recruited a maximum number of muscle fibers and disrupted a greater percentage of microfilaments. Perfect! Training to absolute failure (or close to it) takes less time but demands more attention, meaning get the hell off your cell phone (unless you can provide evidence of a single NHL hockey player talking on his cell on the ice during a shift). You can’t go through the motions when you train hard. You have to pay close attention to proper form and the execution of every rep. So the real question is, do you actually train hard? It looked like you did. You certainly grunted and groaned a lot, but you alone know the truth. Could you have performed another rep? Did you stop when the going got tough? Did you make love to the iron? Finally, if you have to ask yourself if you’re training hard enough, you’re NOT!

Intensity vs. Volume Intensity vs. volume means how hard you train in relation to how long you train. Volume refers to the total amount of training. As you increase volume, intensity of work decreases, and in like manner, training with intensity forces a contraction of time. To become an exceptionally good skier or hockey player means you’ve got to practice continuously. Coaches and athletes all understand that thousands of hours must be devoted to improve skill and technique. However, many athletes make the mistake of bringing this mentality into the gym. On the slopes or ice it’s wise to train for hours, but in the gym you’re not practicing the technique of your sport. You’re focus is developing muscle, power, strength and total fitness. I’ve learned this difference as a competitive wrestler, lacrosse, football, basketball and hockey player, hammer thrower and natural bodybuilder. Each sport demands a unique form of intensity; each requires knowledge of the principle of training specificity and the law of individual biological response and adaptation. Intensity is the Key Factor Intensity is the key factor when it comes to achieving higher standards of strength and size because the concept of “pushing it to the limit” is based on a model of greater stress as opposed to stopping short of maximum fiber recruitment. It’s true that volume of work performed does play a role in growth stimulation and recovery, but there is a point of diminishing return. The function of exercise as a whole is to develop total physical fitness and to train the body with a balanced, symmetrical ap-

will be even better still, and if so, when does it end? How about 16, 32 or 128 sets? Do you know with absolutely certainty how many sets and reps your body needs for maximum effect? No. Neither do I, but we do have estimates and theories based on research, rational thought and models of success. That’s why I personally base pretty much everything on observation, personal experience, calculation, science and functional outcome.

to some degree. If you don’t hold back, you won’t make it to the finish line. The question here is how much work is actually required to get the job done and achieve the goal? If some exercise is good, is more necessarily better? It depends on what you want. Compare the body of a sprinter to a long-distance runner. Which one do you prefer? If two sets of a weight lifting exercise stimulates growth, will four sets work even better? If four sets is better, does this mean that eight sets

Dr. Cory Holly has trained consistently with intensity for 41 years. His secret? He grew up in the Arnold era and developed an uncom‑ mon respect for the rational mind. He also un‑ derstands the secret of steel. Visit CoryHolly. com

VISTA MAGAZINE ISSUE 74

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‘Tis the Season

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to be SICK By Angus Brody

T

he holidays are over and it’s time to get back to work and get going on all those new year’s resolutions. Unfortunately, after all the parties, rich food, lack of exercise, and handshaking over the holiday season, many of us fall prey to the worst of the holiday fallout: cold and flu. We all too often let our bodies get run down at this time of year with all the holiday preparations and the parties. When it’s time to get back on track we frequently find that we lack the energy to do so. Our bodies are exhausted and if we’re not sick yet, we might be soon. Protect Your Immune System That’s why the time is now to look after your immune system. Immune system supplements help your body fight disease and infection, and also help restore energy levels and balance to your body. An underactive immune system will be slow to heal and susceptible to infection and disease, but you may also experience overactive immune function this season, in which the over-stimulated immune system mistakenly attacks the body, causing allergies and autoimmune reactions. To balance both overand underactive immune systems, an immunomodulator is required. Immunomodulators bring balance to the immune system and regulate the number and efficacy of white blood cells in the body. The Magic of Mushrooms Some of the best immune system therapies available to us are in the form of mushroom mycelia, or nano-particles. Organic extracts of certain mushrooms provide broad spectrum immune activity and are highly effective immunomodulators. Used for immune support and cold and flu prevention and therapy, mushroom mycelia can act as a complement to mainstream therapies. Look for the following immunomodulator mushroom ingredients in your immune system supplement: Sun Mushroom (Agaricus blazei): The Brazilian Sun Mushroom is relatively new to the world of medicinal mushrooms, but has very strong properties indeed. It increases NK cells, interferon and interleukins; abates metasteses; balances high blood pressure, diabetes, and cholesterol; assists with allergies; and has enzymatic properties that aid digestion. Cordycept (Cordyceps sinensis): Cordyceps sinensis increases energy, vitality and fertility, and offers excellent adrenal support as well as liver, kidney and cardiovascular function. It also regulates blood sugar. Maitake (Grifola frondosa): Maitake enhances and protects the liver, spleen and stomach, and aids in treatment of haemorrhoids, nervous disorder, high blood pressure, blood sugar, cholesterol and obesity. It’s also known for its ability to support the prostate and bladder. Shiitake (Lentinus edodes): Shiitake is known for its ability to increase survival and increase comfort for significant disease conditions. It combats liver inflammation, viral infection, tooth decay, Candida albicans,

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cold and flu and controls appetite. Cloud Mushroom (Coriolus versicolor): Cloud Mushroom is used to improve lung health, lung infections and liver inflammation. Red Reishi (Ganoderma lucidum): Known as the “mushroom of immortality,” Red Reishi is a tonic herb widely used as a longevity mushroom. It has analgesic and expectorant properties and fights allergies, blood clots, chronic fatigue, ulcers, insomnia and joint pain, among many other problems. All of these mushrooms are powerful immune system regulators and can help fight against cold, flu, infection and disease, and fatigue. Cultivated for Your Health Medicinal mushrooms are most effective when they are cultivated under the correct growing conditions, and harvested properly to ensure maximum potency. Be sure to look for immune system supplements made with carefully cultivated mushrooms grown and processed within the following parameters. Organic: It goes without saying that your medicinal mushrooms must be organically grown, cultured on organic plant materials in a pure environment to maximize polysaccharide content and absorbability. Mature: Mushrooms must be produced to full maturity (20 to 45 weeks) to guarantee high polysaccharide content and to capture all fuel sources to ensure maximum potency. Pristine growing conditions: Growing conditions must be pristine to avoid cross-contamination and to bypass the need for irradiation, keeping active constituents readily available. Dried properly: Mushrooms must be dried at low temperatures (below 140 degrees Fahrenheit or 60 degrees Celsius) to optimize polysaccharides, proteins, antioxidants, and other healthful properties. Micro-sized: Mushrooms should undergo micro-sizing to add five to ten times the potency of raw material. Micro-sizing employs compressed air or gas to produce mushroom particles one to two nanometres in diameter (a red blood cell is approximately ten nanometres in diameter). Mushrooms are extremely powerful in the support and ongoing maintenance of a healthy immune system. They are one of the few organic sources of the essential trace element selenium as well as germanium, which is known to improve immune system function in cancer patients. Yet they are also rich in amino acids and vitamins B3, B12 and B6, as well as vitamins C, E, and K. They contain terpenes (the constituents of essential oils) and steroids with antibacterial and antiviral properties. Protecting your health can be easy with the help of the right immune boosting formula this season!


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The Secrets of

Proper Hydration By Gloria Li

O

ur bodies are two-thirds water. It’s astonishing when you stop a moment to realize how much depends upon water – our bodies, our planet, our internal and external ecosystems. Without enough water, we become very ill; without it, we die. But while water is fundamental to all life, it is also important to understand that the necessary levels of hydration are required for optimal health in many ways. Hydration and fat loss Drinking enough fluids not only helps you eat less (if you drink two full glasses prior to a meal – one of the oldest dieter’s tricks in the book!), it also helps your body flush out fat deposits more easily. Studies show that an increase in fluid intake can actually reduce fat deposits. This has a great deal to do with proper kidney function. Without enough water, the kidneys can’t do their job properly. When kidney function is compromised, the liver is called upon to help out. One of the liver’s primary functions is to metabolize fat and create usable energy for the body, but if the liver is required to help the kidneys, it can’t do its job properly either. The end result: less fat is metabolized and more fat remains stored in the body. Hydration and fluid retention Do you have swollen hands, feet, or calves? Is your belly bloated? Do your clothes feel tight? You may be retaining water. Water retention can be an indication of serious health problems, so if you feel abnormally bloated you should speak to your doctor or naturopath. Water retention is also a commonly associated with the female menstrual cycle. But one of the most prominent causes of water retention may surprise you: not drinking enough water. When the body receives less fluid than it needs, it goes into survival mode and holds onto as much water as possible, storing it outside the cells and making your body bloated. Try cutting back on your salt intake, too, while

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increasing your fluid intake and ensuring that you are properly hydrated. Your fingers will thank you for it! Hydration and your skin It’s no surprise that getting enough fluids is instrumental to a good skincare program. Environmental factors such as sun, wind, heat and cold, and pollution damage our skin on a daily basis and contribute to the aging process. By drinking adequate amounts of fluids, we plump our shrinking cells and help our skin be more resilient. Healthy skin is also the result of overall health, and the best way to avoid toxicity in the body is to flush out toxins regularly with large quantities of fluids. Hydration and your bowels Our bodies are resourceful and they are smart. When the body is not getting enough water, it steals it from elsewhere in the body. Of course, this compromises optimal functioning wherever water is stolen from, but the body does it in the interest of health and survival. One of the primary sources of stolen water is the colon. Yes, it’s an unpleasant thought. And the result is also unpleasant: constipation. Anyone who’s ever suffered from constipation can attest to the bloated discomfort of the condition, the excess gas, and even changes in your skin as toxicity increases. For normal bowel function to occur, you need to eat your fibre, of course – but even more important is to drink plenty of fluids! Other benefits of proper hydration Proper fluid intake is key to your overall health for a huge variety of reasons, since water is a life-giving necessity that supports us from our very beginnings in amniotic fluid -filled sacs until the day we die. Hydrate adequately to achieve the following: • •

Increase your energy levels by boosting enzymatic activity Aid digestion with increased digestive juices

• • • • • • • • • • •

Counteract high and low blood pressure Prevent gastritis and stomach ulcers Improve respiration Lower your cholesterol Eliminate dark under-eye circles Prevent and treat cystitis and urinary infection Lubricate your joints Decrease frequency and intensity of headaches Reduce risk of kidney stones Support organ function Avoid irritability and mood swings

The secret to proper hydration Drinking enough water all day every day can be a challenge. One of the best ways to ensure that you get your daily quota of the wet stuff is to use a ready-made juice, powder, or liquid concentrate that you can add to your water. But be aware that some juice mixes do more harm than good! Don’t be fooled by the taste of any one product – taste is not an indicator of effectiveness. Be sure to avoid any product containing refined sugars, artificial colours, caffeine, or artificial sweeteners, as these will do your body more harm than good. There are drink mix products available today that do more than just make your agua more interesting; they include herb and root extracts that contribute to mental clarity, digestive efficacy, and overall health. Look for ingredients like red clover, ginseng, ginkgo biloba, California poppy, guarana, echinacea, and yerbe mate in your drink mix. With ingredients like these, you’ll not only get your daily dose of essential fluids; you’ll also boost your immune system, your energy levels, and potentially burn some extra calories! And with the portability of a simple water bottle, you can keep hydrated, nourished and healthy all day every day.


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'Tis the Season to be Dieting By Dee Nicholson

A

re you wearing the holidays around your waistline? If so, you’re among the majority of Canadians, who love to use the season as an excuse to overindulge in food and drink, and wind up swearing they’ll never do it again… while trying to squeeze into their pants. Of course, it’s not like you didn’t have fun putting on those extra pounds; you earned them, fair and square. Getting rid of everything but the memories, however, can be a daunting task for many. The reason so many post-holiday diets fail is because the body struggles to deal with a surfeit of (yummy) fatty, sugary foods and drinks and uses precious nutrient resources to cope. The result is a sluggish system, less able to cooperate with exercise programs and a lighter diet. Limiting calories is helpful, but does nothing to maximize the body’s ability to burn them. In fact, many overweight people eat less than their thinner counterparts, yet still find it difficult to reduce

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VISTA MAGAZINE ISSUE 74


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'Tis the Season to be Dieting Cont'd their body weight, so we have to look a little deeper to get past the roadblocks to weight loss. In order to maximize your body’s ability to deflate that spare tire around your middle, it makes sense to follow its own clock, so as to enhance the way it naturally works. As you go through your day, the energy demands on your body vary. That means it’s smart to support it when it most needs a boost in energy, when it needs relaxation and restorative time, and when it needs to eliminate waste and toxins, and properly store nutrients for future use. Supplementing with proper nutrients at selected times of the day makes a lot of sense. For the intricate functions of digestion, storage and metabolism as well as the elimination of waste to work in harmony and

do their job, we must supply what is needed when it is needed. To that end, the Life Choice “Lean Team” of weight loss products meets those requirements impressively. Each of the three formulas is an effective aid to weight reduction on its own, providing safe free-form amino acids and other nutrients to meet the body’s needs throughout the day. “Lean & Trim,” taken in the morning, assists not only in burning fat, but also inhibits fat production. “Lean Energizer,” taken at mid-day, boosts endurance as well as metabolism during exercise and the more active part of our daily energy-use cycles. “Lean Night” is a formula that stimulates the release of Human Growth Hormone, or HGH, which helps in building muscle tissue and restoring definition, as well as optimizing metabolic rate, all without disturbing your sleep.

If the holidays left you a little pear-shaped, try the whole trio for maximum results, along with a good diet and exercise plan. You’ll find working with your body really helps to get rid of all that leftover stuffing. Dee Nicholson is Co-Executive Director of the National Health Federation of Canada and has been active in health freedom is‑ sues for many years. She is the author of two books on self-healing, and is a certified meta‑ physical practitioner in Toronto.

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The National Face of

Dawna Friesen By Liberty Craig

A

s a young girl growing up in a Mennonite family on a Winnipeg farm, Dawna Friesen lived the relatively remote, hardworking lifestyle of a farm girl; yet all the while her dreams of seeing the world were fostered by her parents’ keen interest in current affairs. From her early years of huddling in front of the CBC news on her two-channel television to the present day, Dawna’s resolute and inquisitive nature has led her down many roads. In September of 2010, she gave up her London-based role as foreign correspondent for NBC to become Anchor and Executive Editor of Global National, making her Canada’s first female national news anchor. Dawna spoke with Vista Magazine about her new job; the impact of the accompanying media campaign that has made her face a national symbol; and the challenges of achieving a healthy balance in the midst of family, career, travel, and yes, even war. vista: Your childhood existence must seem like a very different world from where you are today! Did you ever dream of the life you would end up living? Dawna: When I was a little girl, I went through various phases of wanting to be a go-go dancer, a farmer, a heavy equipment operator, an archaeologist. As I grew up, two things dominated: one, I was interested in seeing the world, and two, I was interested in writing. Those two things coalesced and that’s the direction I ended up going. vista: How did your beginnings influence your life and career? Dawna: My parents were influential in making me interested in the world. Though we lived on a farm, which was rather isolated, my parents were always interested in what was going on in the world, current events, the news. Though we were in a small place our minds were expanded by what was brought into the house.

Dawna Friesen

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photo by: Erich Saide

The whole nature of farming is being selfsufficient. You have to be determined, because there are so many things you can’t control. You might be set back by things like the weather, but you just have to look ahead to tomorrow because


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Dawna Friesen Cont'd the sun might be shining then. That helped form my approach to life. vista: You spent the past 11 years as foreign correspondent and anchor for NBC, based in London. Did you always know you would return to Canada eventually? Dawna: I did think I would return to Canada. I went to work for NBC in London because I was offered a fantastic opportunity. At first, it was going to be four years and then it just kept getting extended. I always had in the back of my mind that it would be indefinite. And when I had a child, I felt like I wanted him to get to know Canada, as a Canadian. I never knew when, as we never do in life, but this opportunity came along and it was the perfect fit. vista: Did part of your decision to return to Canada and move away from the jet-setting role of foreign correspondent have to do with raising your son? Dawna: There’s a big part of me that still gets a real thrill out of international journalism... but it came down to finding a better balance in life, a more routine kind of job. Being a foreign correspondent can be very unpredictable – you never quite know what your hours are going to be or when you’re going to be home. That can be very exciting, but after a while, you realize your life is kind of out of balance. vista: Will you miss the tension and excitement of travelling to locations like Iraq, Afghanistan, Pakistan, Serbia, Morocco, and the Arctic? Dawna: There probably will be times when I’ll think, “I wish I could be there” – but I have to remind myself that I did that for a long time. And it looks more glamorous than it is! The novelty begins to wear off after a while. Having said that, when Aung San Suu Kyi was released from house arrest in Burma, I was thinking it would have been an amazing moment to be there. But I’m in a different role now and I’m content with that. vista: All eyes are on you right now with your move to this prominent media position, not to mention the promotional campaign that has your face plastered across every bus stop and billboard in the country! Do you feel pressure to look a certain way? Dawna: I was a little taken aback to see my face that big on those billboards – I shudder a bit inside when I see it! I understand the publicity part of the game, but it’s not why I got into this business, so it’s a little funny for me. Strangely, I don’t feel that pressure. I just am

who I am, and I’ve gotten this far in my career based on what I do. But I do think there is more pressure on women to look a certain way than there is on men in the media, not just on television. A woman’s appearance is often held to a higher standard – and that kind of bothers me, I’m happy to admit. vista: How do you find time to balance your work hours with exercise? Dawna: I like to go for a 45-minute run three or four times a week. I also love cycling. In London, we lived near the river so we would go cycling along the Thames Path. My son plays soccer so I play really badly with him – at not quite six years old he’s beating me already! We go hiking – we were up in the trails of North Vancouver recently, including the Baden Powell Trail. He wants to do the Grouse Grind with me, but I’m a little afraid that I’ll have to carry him! vista: How do you maintain proper nutrition when you’re on the road, especially in remote or war-torn places? Dawna: When I was in places like Afghanistan and Iraq, sometimes I would just get cans of tuna or mackerel and chick peas. The one thing that you could get fresh was bread, and fresh fruit is usually available too. So I would just eat that – I would try to make an effort to get my food value from certain sources without getting sick. With a lot of the prepared foods, you just risk getting violently ill, which has happened to me many times. But I don’t have to live like that anymore! I do make an effort to eat healthy, and I don’t buy a lot of prepared or processed food. It always takes me forever to shop because I’m always reading the labels! And what I’ve discovered is that here in Canada, there are a lot more preservatives and chemicals in processed food than there are in the UK. vista: How do you unwind from the pressures of your job? Dawna: One of the elements of being back in Canada – and back in Vancouver in particular – is the access to the outdoors. It’s completely calming being outside, in the forest, with views of the ocean. It switches off some of the stress. Otherwise, to unwind, I talk to my really close friends whom I’ve been friends since I was a kid, with which is a lot cheaper than therapy! It’s a great way to unwind. I also love to cook and bake as a way to relax (my favorite recipes are from the Mennonite Treasury of Recipes), and I love gardening—

though I’m no expert. We had lots of flowers in London and were working on a vegetable patch, which I hope to resurrect in Vancouver. vista: Much has been made of the recent transition to female anchors in major Canadian news roles. Does it surprise you to see the attention this is getting? Dawna: It does a little bit, because I think it’s a long time coming and I think other women could have got this job a long time before me. There are many talented journalists working in this business and it could have just as easily been a woman a decade ago who got this job – so I don’t think it’s particularly newsworthy. And the other thing is that the jobs don’t open that often – which is partly why women haven’t had the chance to get into these roles. But I think it’s high time. People say maybe Canadians weren’t ready to have females anchoring the news – I don’t buy that. I think we’re past the point of making that gender differentiation. vista: Married to journalist Tom Kennedy, can you comment on having multiple news people in the family? Dawna: Oh, I don’t even think about that! I guess it would be the same as having two doctors or nurses, or two teachers in the house. We do trade information from time to time about a particular story, or we discuss how it was covered, but we talk about things that everybody else talks about: our family, mostly. It doesn’t make us any more interesting than anybody else, that’s for sure. vista: You must be one of the most wellinformed couples around! Dawna: The funny thing about the news business is that we cover so many stories in the course of the day, especially as a newscaster, so we know a little bit about a lot of things. It makes you kind of entertaining at a dinner party, but it’s hardly academic! vista: What are your goals as Anchor and Executive Editor of Global National? Dawna: My plans are to keep it a smart, dynamic, kind of “cheeky” newscast. We don’t want to take ourselves too seriously, but we do want to deliver a smart, credible, fast-paced newscast to busy people, giving them a condensed version of what’s happened in the world that day. We always want to include something a little off the beaten track: something startling, amusing, poignant. We want you to watch the news engaged, moved and even a little surprised by what you see.

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Spice Up Your

Metabolism! By Liberty Craig

W

hat do Brad Pitt and Jennifer Lopez know about keeping thin that we don’t? Well, probably quite a bit... after all, they have the best personal trainers in the world as well as customized diet plans and personal chefs. But there is one secret they know that we can take advantage of, too, and that is chili peppers. Yes, chili peppers. For your figure. The active ingredient in chili, capsaicinoids, are said to stimulate your body’s metabolic rate, helping your body burn fat and carbs and increase oxygenation rates (which translates into energy

supply) when you exercise. A University of Oklahoma study showed that the group taking a capsaicinoid and caffeine combination called Capsiplex burned 12 times more calories in the one-hour period following a one-hour workout than the control group, who took a placebo. The Capsiplex group also burned three times more calories before the workout. The total average per person calorie burn for the Capsiplex group was 278 calories. The ability of chillies to create heat in the stomach and bowel, thereby increasing the body’s metabolic rate, has been well established by scientists for many years. However, eating chillies in the required quantities can cause considerable stomach pain and digestive discomfort. Enter the breakthrough new method of chili delivery via capsule. Scientists have developed a capsule that is able to withstand the acids of the stomach and does not break down until it reaches the upper bowel. Through this methodology, stomach upset is avoided and receptors in the bowel are stimulated to generate heat. The increased heat requires an increased energy expenditure, and thus a boost in metabolism. It’s called thermogenesis, and it’s a significant component of metabolic rate. Using thermogenics like chili peppers, thermogenesis can be stimulated, leading to an increase in energy expenditure and fat oxidation. The process is of considerable interest in the scientific community in the battle against obesity. Chili peppers are known to have a thermogenic effect in the short term, though the long-term effects are unknown. The increase in both metabolic rate and oxygenation rates make your workouts more effective. You’ll burn extra calories in a resting state while ingesting chili capsules, but the most significant results will be seen during and after exercise. As with all supplements, chili capsules are meant to enhance – not replace – a diligent diet and exercise program.

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A Better Multivitamin for Women By Gloria Li

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e’ve all heard of the “raw food” diet and may have even tried it, or at least attempted to incorporate some elements of it into our daily life. Raw foods are uncooked, untreated and unadulterated, which many people believe makes them more harmonious with our bodies’ natural requirements. But what about our vitamin and supplement regimens? Are we overlooking the one area that we think is our healthiest endeavour, but may not in fact be as beneficial as we’d like it to be? Typically, our vitamins are pulverized, heated, compressed and spray coated during the manufacturing processes – all of which can affect the integrity of the ingredients. Raw multivitamins are available on the market today. Using a capsule form rather than a tablet, raw vitamins are minimally handled and meticulously controlled to ensure that the raw materials remain intact and effective. The vitamins contain live probiotics and enzymes, amino acids, antioxidants and other bioactive ingredients. Made from plant sources utilizing multi-probiotic cultivation, raw vitamins contain no filler ingredients or binding agents like fructose, maltodextrin, magnesium stearate or corn starch. A unique raw vitamin women’s formula is available through Garden of Life. The formula is specially created to address women’s particular needs and keep the complex female body functioning optimally during menstruation, pregnancy, lactation, and changing hormone levels. Raw ingredients include vitamins D and E for breast health; folic acid, calcium, magnesium and zinc to support the female reproductive system; and exact quantities of vitamins A, C and D, plus calcium, magnesium and zinc for bone strength. For healthy skin, vitamins A and C are included, plus copper and iron. For heart health, there’s vitamin B complex and vitamins C and E. And for optimal digestion you’ll get live probiotics and enzymes, plus vitamin D. We take vitamins for good health, so shouldn’t our vitamins be healthy? Raw vitamins are made entirely of premium raw whole-food ingredients. Each nutrient is individually created and the product includes raw fruits and vegetables. The vitamins are specially formulated for ease of digestion using nutrient-specific peptides. A good raw food vitamin for women not only supports a healthy body but also provides increased mental and physical energy – naturally! VISTA MAGAZINE ISSUE 74

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N e w Ye a r Re c i p e s w i t h

Cali fornia Walnuts C

alifornia walnuts are often thought of as the classic counterpart for holiday baked goods but there are countless ways to creatively incorporate them into sweet and savoury meals. The new holiday recipes below demonstrate how walnuts can easily add an array of appetizing flavour and visual appeal to a wide range of festive dishes. From hosting a fabulous fête and serving succulent oysters, savoury pâté and rich pots de crème to celebrating the new Harry Potter movie with crunchy golden puff-pastry wands, these recipes are sure to add some magic and homemade holiday cheer this season.

Preheat oven to 400°F (200°C). Walnut/Panko Mixture: Combine panko, walnuts and parmesan in a small bowl; set aside. In a small frying pan, heat butter over medium-low heat. Add garlic and sauté. Spoon out 2 tbsp (30 mL) and stir into the walnut/panko mixture. Add shallot, spinach and anise liqueur to frying pan and sauté on high heat until spinach is wilted, about 3 minutes; remove and let cool slightly. On a rimmed baking sheet, space oysters evenly. Top with 3 to 4 spinach leaves, a few drops of red pepper sauce and 2 tsp (10 mL) walnut/panko mixture. Bake for 7 to 10 minutes or until light golden brown. Serve immediately with lemon wedges on a bed of rock salt. Makes 6 servings. PER SERVING: about 197 cal, 8 g pro, 14 g fat (7 g sat. fat), 9 g carb, 1 g fibre, 47 mg chol, 296 mg sodium. %RDI: 12% calcium, 16% iron, 12% vit A, 8% vit C. Stilton, Port and Walnut Pâté Poached pears combined with creamy stilton cheese create a flavourful, mouth-watering addition to your holiday buffet.

Oysters Rockefeller Celebrate this holiday season in style with a unique take on a classic appetizer. These savoury oysters feature California walnuts and sambuca liqueur. 1/4 cup panko (Japanese breadcrumbs) 1/4 cup California walnut pieces, toasted 1/2 cup grated parmesan cheese 4 tbsp butter 2 cloves garlic, minced 1 shallot, minced 2 cups spinach 2 tbsp sambuca or anise liqueur 24 oysters, shucked red pepper sauce lemon rock salt (optional)

50 mL 50 mL 125 mL 60 mL 2 1 500 mL 30 mL 24

1 small pear (firm but ripe), diced 1/3 cup port 1/3 cup water 1 tbsp sugar 1/3 cup crumbled stilton 2 tbsp cream cheese, softened 1 tbsp butter, softened 2 tsp minced parsley 2 tbsp lemon juice 1/3 cup toasted & chopped California walnuts

1 75 mL 75 mL 15 mL 75 mL 30 mL 15 mL 10 mL 30 mL 75 mL

Toasting walnuts: In large, dry skillet over medium-high heat, toast walnuts, stirring occasionally, until lightly brown, about 1 to 2 minutes. Poached pear: Heat a small heavy bottomed frying pan over medium-high heat. Add pear, port, water and sugar. Bring to a simmer and reduce heat to medium to soften pear, about 10 minutes. Increase to high heat to reduce juices to a syrup, about 5 minutes. Remove from heat and let cool. Stilton/walnut mix: In a small bowl, add stilton, cream cheese, butter, parsley and lemon juice and mix until well combined. Add walnuts. Line a 1 cup (250 mL) ramekin or custard cup with plastic wrap and fill with half of the stilton/walnut mix. Then layer with half of the poached diced pear. Repeat steps with remaining stilton/walnut mix and poached pear. Cover with plastic wrap and refrigerate for at least an hour before serving. Remove plastic wrap; slice pâté into wedges and serve.

Toasting walnuts: In large, dry skillet over medium-high heat, toast walTips: Pâté can be prepared a day ahead and stored in the refrigerator. nuts, stirring occasionally, until lightly brown, about 1 to 2 minutes.

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Cali fornia Walnuts Cont'd 2 g fibre, 307 mg chol, 38 mg sodium. %RDI: 8% calcium, 13% iron, 39% vit A, 0% vit C. Walnut Wands With hints of crunchy walnuts, parmesan and olives, these wands taste magical and are sure to be enjoyed by sorcerers and humans alike. 1/2 cup California walnuts, toasted 1/2 cup grated parmesan cheese 1/3 cup dried figs, diced (about 4) 6 Kalamata olives, pitted and sliced 2 tsp capers 2 tsp balsamic vinegar 1-1/2 tsp fresh thyme 1/2 tsp each salt and pepper 1/4 cup water 50 mL 1 10 x 10-inch (25 x 25-cm) sheet of puff pastry, thawed

125 mL 125 mL 75 mL 6 10 mL 10 mL 7 mL 2 mL 1

Toasting walnuts: In large, dry skillet over medium-high heat, toast walnuts, stirring occasionally, until lightly brown, about 1 to 2 minutes. Serve with crackers, fresh baguette, grapes and/or as part of a cheese tray.

Preheat oven to 375°F (190°C). PER SERVING (about 2 tbsp or 1/8th pâté): about 109 cal, 2 g pro, 7 g fat (3 g sat. fat), 7 g carb, 1 g fibre, 12 mg chol, 101 mg sodium. %RDI: 3% Walnut mixture: In a food processor, combine walnuts, parmesan, figs, olives, capers, vinegar, thyme, salt and pepper, water and blend to a paste. calcium, 2% iron, 2% vit A, 5% vit C. Set aside. Walnut Pots de Crème With a hint of orange liqueur and nutty flavour, these creamy, rich pots de With a sharp knife, cut sheet of puff pastry into 4 equal crème are the perfect end to a special dinner. squares. Spread walnut mixture evenly among 3 of the 1 cup toasted, ground squares, then stack, placing the California walnuts 250 mL clean pastry square on top. 2 cups whipping cream 500 mL 4 oz dark chocolate, chopped 125 g To Assemble Wands: 3 tbsp orange liqueur 45 mL Step 1: Cut two 1/4-inch (56 egg yolks 6 mm) thin strips from the pastry 5 tbsp sugar 75 mL stack. Toasting walnuts: In large, dry skillet over medium-high heat, toast wal- Step 2: Take one strip and twist into a spiral towards the right. nuts, stirring occasionally, until lightly brown, about 1 to 2 minutes. Repeat with second strip. Step 3: Lay both twisted strips Preheat oven to 325°F (160°C). side-by-side and pinch one end In a small sauce pan over medium-high heat, combine walnuts, cream, together. Take the right twisted chocolate and orange liqueur. Stirring frequently, heat until all the choco- strip and cross over the left late has melted and the mixture is near boiling, about 5 minutes. Remove one. Keep crossing the two twisted strips until completely from heat and set aside. spiralled together. Pinch the In a large bowl, combine egg yolks and sugar and whisk until just com- ends together to form a tip. bined, about 1 to 2 minutes. Slowly add the hot cream while whisking to Repeat steps 1 to 3 until pastry is finished. prevent curdling. Whisk until combined. Pour mixture into six 3/4 cup (175 mL) ramekins, soufflé or custard cups and place into a baking dish. Lay wands on a parchment-lined baking sheet and bake for 15 to 20 minAdd hot water to baking dish until it reaches halfway up the outside of utes or until golden brown. Let cool and serve. Makes 15 to 18 servings. ramekins. Tip: The unbaked wands/pastry can prepared in advance and stored in the Bake for 20 minutes and let cool. Serve warm or at room temperature, with refrigerator for up to 3 days. The baked wands will keep in an airtight container for up to 3 days. Refresh in a 375°F (190°C) oven for 5 minutes fresh whipped cream and berries, if desired. before serving, if desired. Tip: Pots de crème can be made one day ahead and stored in the fridge; PER SERVING (1 wand): about 129 cal, 3 g pro, 9 g fat (2 g sat. fat), 9 g bring to room temperature before serving. carb, 1 g fibre, 3 mg chol, 207 mg sodium. %RDI: 4% calcium, 4% iron, PER SERVING: about 572 cal, 7 g pro, 48 g fat (23 g sat. fat), 30 g carb, 0% vit A, 0% vit C.

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The Cleanest Calcium

for Joint Health

By Prof Franco Cavaleri BSc NB (Nutraceutical Biochemist)

M

any of us supplement with a “daily foundation” program made up of a multivitamin, a mineral complex and other blends. But the fact is, these supplements support our joint tissues in an indirect way, and for most of us it’s not enough. Glucosamine, hyaluronic acid and other glycosaminoglycan (GAG) building blocks should be consumed as part of that daily foundation. GAGs are the structural foundation of the connective tissues that make joints resilient to shock and wear. If we’re active in the gym or on a regular running program, that increased physical activity translates into more joint wear and tear. This means glucosamine, hyaluronic acid, methylsulfonylmethane and chondroitin are required in higher quantities than you’ll get from your daily vitamin.

Eggshell Comes First The glucosamine from whole eggshell membrane is not isolated or reacted but rather allowed to exist in its natural matrix containing NAG, glucosamine, hyaluronic acid, sulfur, and chondroitin as well as collagen and other proteins essential for healthy connective tissue. By supplementing with undisturbed eggshell membrane, the body can absorb and use these elements more efficiently and therapeutic results are noticeable from much lower doses. Clinical research using doses of 500 mg per day of eggshell membrane powder demonstrates therapeutic results in just ten days for most people, and up to 30 days for more difficult cases. Based on this research, it makes sense to use eggshell membrane for therapy to relieve joint pain and swelling and improve

BONEhealthTM

A source of calcium that activates bone-building Eggshell is a rich source of calcium that also provides relevant levels of other trace minerals necessary for bone health including magnesium, zinc, and copper. Research also shows that strontium enhances bone mineralization by activating osteoblasts (bone building worker cells) and inhibiting bone resorption (destruction) by osteoclasts. And the natural eggshell supplies this strontium management factor with its payload of bone minerals. Membrell’s BONEhealth™ features ESC (100% Natural EggShell Calcium); a clean calcium source that comes with a naturally built in activation system - An all-in-one bone health product that builds strong bones and also factors perfectly into a JOINTHealth program. Healthy joints depend on healthy bones.

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mobility and flexibility. It also further validates use of eggshell as a part of that “daily foundation” program to prevent premature joint wear. Joint Health and Bone Health Taken daily, eggshell supports bone integrity. Your joints also depend on bone health for healthy structure and function. Tendons and ligaments anchor into bone. Cartilage is imbedded in bone. The joints hinge on bone in every possible sense. Everyone knows that calcium is central to bone health, but more is not better. Recent research is confirming that supplemented calcium can contribute to cardiovascular problems, namely clotting and blood vessel plaque disorders. Proper calcium supplementation requires synergy of ingredients and carefully planned dosing. Eggshell calcium is a 100 percent natural, highly bio available, concentrated source of calcium that comes with a natural transporter matrix to support absorption. Whole eggshell is also an active bone building tool – instead of the typical passive supply of bone minerals. Green Eggs and Bones Another important feature that makes eggshell desirable is its “clean” status. Nature protects the egg through natural placental filters; shielding the egg from heavy metals and other environmental toxins that typically concentrate in other body tissues. Not only is the eggshell a concentrated source of therapy for bones and joints and an important part of that daily foundation for health maintenance, it’s a much cleaner source of these benefits than typical glucosamine sources. Franco Cavaleri is a graduate of UBC, majored in Nutritional Science and Biochemistry. His postgraduate research efforts continue today on the latest gene-related and insulin-related nutra‑ ceutical research. He has accumulated several awards in the Canadian Health Industry includ‑ ing formulation awards and bestseller status for his recent book, Potential Within. Today Franco is the CEO, president, and research director of Biologic Nutritional Research Inc. (www.bio‑ logicnr.com) and is an adviser to industry com‑ panies involved in human and animal nutrition. In April of 2004, Franco was inducted into the CHFA’s Sports Nutrition Hall of Fame for his efforts and contributions to the health care and sports nutrition industries.


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Recipe for Health:

Everyday Healthy Salad Dressing By Tracy Kaye Holly

T

he holiday season is over and you’re probably witnessing in the mirror traces of that extra butter tart or second helping of mashed potatoes and gravy. It’s time to get down to business and eat more salad! These nourishing salad dressings will assist in body fat loss and provide the clean energy needed to boost your immune system and eliminate unwanted food cravings. The only thing you’ll be craving is a big salad morning, noon and night. And the results will surely show in the mirror. The Everyday Healthy Salad Dressing not only tastes great, but also acts as a natural tissue cleanser with numerous inherent healing properties as well! This salad dressing is a vital component of everyday good nutrition. It is extremely therapeutic and beneficial for optimum health and performance. The dressing acts as a digestive enzyme in the body, helps to ward off disease in the body, lubricates the joints and definitely satisfies the soul. The Everyday Healthy Salad Dressing is the base to many other delicious dressings. Use this super savoury blend of ingredients to dress salads; marinate meat, fish or chicken; as a side sauce for meats or steamed vegetables; or as a dip for raw vegetables. Olive oil: Olive oil is a well-known source of monounsaturated fatty acids. It is high in oleic acid (Omega-9) and phytonutrients (plant nutri-

ents). Olive oil contains antioxidants that prevent it from becoming rancid under long-term storage. This means that olive oil is very stable and can be stored for long periods at room temperature. All virgin olive oils are unrefined. Only high quality, undamaged olives are used to make virgin oils. Leading experts say that virgin olive oils (the only unrefined oils easily available on the mass market) can be recommended for health. “Extra virgin” denotes the first pressing of the oil. Only the highest quality olive oil pressed according to very strict guidelines may be called “extra virgin.” Lemon: Lemons are an excellent source of vitamin C, one of the most important antioxidants in nature, and contain unique flavonoid compounds that are known to have anti-cancer properties. Dijon mustard: Dijon mustard is low in calories and cholesterol and includes minerals such as phosphorus, calcium, magnesium, potassium, selenium and niacin. Mustard is a member of the crucifer family, which includes turnips, radishes, horseradish and watercress – all foods known for some degree of heat. Therefore, mustard acts as a thermogenic in the body, meaning it has the potential to help stimulate the metabolism in favour of fat burning. Tahini: Tahini, or ground sesame seed paste,

is used in both sweet and savoury dishes, and is a primary ingredient in hummus and halvah, two popular Middle Eastern dishes. The rich, nutty flavour of sesame seeds can be found in food around the world. When the sesame pods are ripe, they burst open to reveal the seeds inside, leading to the famous quote “open sesame.” The seeds range in colour from white to inky black, with white seeds producing mild, pale oil, and black seeds yielding dark, intensely flavoured oil. When eaten whole, the seeds are rich in manganese, copper, calcium, and vitamins B1 and E. The oil alone is also rich in vitamins B1 and E, and is sometimes integrated into skincare products. Make and store your dressing in a glass screw-top jar. Always remember to shake the jar vigorously to combine the dressing before using. The Everyday Healthy Salad Dressing can be refrigerated up to one week. Take it out of the refrigerator before use to liquefy dressing and bring out the flavour. Delicate fresh salad greens should be dressed immediately before serving; dressings cause them to wilt. The more robust greens and root vegetables can be dressed ahead of time. This will allow the vegetables to soften and flavours to blend. Starchy salad ingredients such as potatoes, rice, pasta and beans improve in flavour if dressed while still hot. This allows them to absorb more flavour from the dressing.

The Original Everyday Healthy Salad Dressing Base Honey Mustard Dressing Make the Everyday Dressing Base Add 1 extra heaping tablespoon (15 ml) of Dijon mustard Add 3 tablespoons (30 ml) of unpasteurized honey

½ small papaya 2 tablespoons papaya seeds

Shake vigorously. Taste. Add additional lemon or oil to taste. It’s that easy! Makes approximately 1 cup (250 ml) of dressing.

Tahini Dressing Make the Everyday Dressing Base but omit the Dijon mustard Add 3 tablespoons Tahini

Suggestions: You can vary the Everyday Dressing base by using flax oil or EFA oil instead of olive oil, or balsamic vinegar or apple cider vinegar instead of lemon juice.

Papaya Seed Dressing In a blender add ingredients to make the Honey Mustard Dressing, then add: 1 small sweet onion, chopped

Tracy Holly is the Executive Director to the Cory Holly Institute and a CSNA (Certi‑ fied Sports Nutrition Advisor) Master. She is the author of several books including The Athlete’s Cookbook and Sports Nutrition for Kids, and writes for several national health magazines. Visit www.coryholly.com.

Together, in a glass screw top jar add: 1 part (1/2 cup-125 ml) extra virgin olive oil 1 part (1/2 cup-125 ml) juice from freshly squeezed lemon 1 tablespoon (15 ml) Dijon mustard 1 bulb of garlic

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Blend until smooth. Pour into glass jar.


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D is for

Deficiency By Gloria Li Why our chronic vitamin D deficiency is far more serious than we thought. Our Canadian winters are long and they are cold. And they are dark. And as many as 80 percent of us are deficient in vitamin D, due in part to our northern location. As Canadians, we all know how a sunny day can work wonders to lighten our moods and put that spring back in our steps. We know that without enough of these sunny days we all too frequently experience mild to moderate seasonal affective disorder (SAD), low energy and depression. Much of this has to do with vitamin D. But more and more research is bringing to light the more serious consequences of our chronic vitamin D deficiencies. Long applauded for its use in bone health and the prevention of rickets, vitamin D is now prescribed for low energy, depression and joint pain. It has been linked to celiac disease, Chrohn’s disease, juvenile diabetes and schizophrenia. There seems to be a strong correlation between vitamin D deficiency and Multiple Sclerosis. Most shocking is the link between chronic vitamin D deficiency and up to 80 percent of all cancers. Researchers at Brigham and Women’s Hospital and Harvard University School of Public Health reported that “vitamin D plays an important protective role against prostate cancer.” Men with the highest levels of vitamin D were found to have a 45 percent lower risk of developing prostate cancer. High doses of vitamin D are currently being tested in conjunction with chemotherapy drugs for prostate cancer treatment. Early results suggest that vitamin D at the very least makes chemotherapy treatment easier for patients to tolerate. Another study published by the American Journal of Preventative Medicine found that daily intake of 2,000IU of vitamin D3 could reduce the incidence of colorectal cancer by over 65 percent. Already established is the fact that death rates from breast, colon, ovarian and prostate cancer are much lower in countries with sunnier climates. The theory behind our insufficient vitamin D levels and a possible resulting cancer epidemic is that our evolutionary biology developed along the equator. When we migrated northward we were unable to adapt to weaker sunlight and lower levels of vitamin D. The good news is that we can now have free reign to spend a little more time in the sun – in fact, vitamin D deficiency may even be linked to skin cancer! Yet excessive sun exposure may still not be a good idea; and in our northern climate we simply don’t have the option most of the year. A better solution is to supplement with vitamin D. Be aware that a standard multivitamin will typically provide only about 400IU of vitamin D, up to a maximum of 1,000IU as regulated by Health Canada. But many scientists now suggest 5,000 to 10,000IU of vitamin D per day (equal to 30 minutes of sunbathing) to treat problems ranging from mild winter depression to Multiple Sclerosis, and to fight the risk of cancer. Text adapted from Health Secrets for the 21St Century – Volume One by Ken W. Peters.

VISTA MAGAZINE ISSUE 74

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OR G A N I C

P L A NE T

Educating Today... For a Better Tomorrow

Feature

Soap and the environment: Earth–friendly soaps

By MICHAEL BLOCH

In This Section: We have much to learn from our elders By David Suzuki

Do you know the potential hazards lurking in your child’s skincare products? By Tami Main


Educating Today... For a Better Tomorrow

Soap and the Environment: Earth-Friendly Soaps By Michael Bloch

Much of what goes down our drains winds up in the environment and potentially nasty chemicals from common soap residue are no different. There are greener ways to stay clean! Most of us use “normal” soap on a daily basis, so literally millions of tonnes of soap are flushed out the gurgler every year. It’s an added threat to an already stressed aquatic environment. So many soaps contain a variety of fragrances and chemicals that have the potential to harm the environment. Some chemicals used in soap fragrances have been proven to cause birth defects and liver damage in animals. It seems that many cleaning fluids and stuff we apply to our skin also carry the “antibacterial” label these days. Is this really necessary? And what are the effects on the wider environment? We seem to be fixated on bacteria and these poor little critters really do get a bad rap. Sure, there are bad bacteria, but there are also many kinds of good bacteria that we couldn’t live without. Some antibacterial soaps contain MIT (me-

thylisothiazolinone), which studies have found to be allergenic, cytotoxic and linked to nerve cell death. Another antibacterial chemical commonly used is triclosan. This chemical is registered with the Environmental Protection Agency as being a pesticide and is believed to destroy fragile aquatic ecosystems. Yet another agent is the similarly named tricloban. While triclosan and tricloban do play a role in professional health settings, residue from these substances continue killing bacteria once hands are washed, but at a low rate – which can play a role in making bacteria more resistant. These chemicals aren’t the type of thing you want to risk using on your body unless absolutely necessary, let alone have them escaping into our waterways. Even if the potentially toxic chemicals are in minute amounts and may not build up on or in our bodies, they can accumulate in the environment. What goes around, comes around. Other ingredients often found in soap include paraffin wax, ozokerite, other crude oil derivatives and animal tallow (fat). This is just scratching the surface; the ingredient lists of so many personal care products these days read like a chemistry lesson. Added to all that, in most commercial soap making processes, at the end of the process what’s left is the basic soap product and glycerine. The glycerine, a useful emollient, is often sold separately as a moisturizer. This is rather ironic as soap with glycerine removed can dry out your skin.

Vegetable and Castile Soaps Thankfully, there are more natural alternatives to using these chemical cocktails. After my runin with the ingredient list of my shampoo bottle, I decided to kill two birds with one stone (I know, a rather inappropriate saying) and try out the vegetable soap we had. I’m not too sure how it would be on long or colour treated hair, but it’s been great on my hair and I do feel very clean after using it! Even my hairdresser commented on how soft my hair was. Vegetable soaps such as castile soap contain no animal products, so they are also a great choice for vegans. The types of castile soap available would be far too long to list, but they are made with plant oils and natural fragrances, and the glycerine is usually left in. The veg-

etable soap we buy is actually cheaper than the “normal” brand we used to purchase, and vegetable soaps are now widely available even in most supermarkets. As far as I know, sodium hydroxide (also known as lye) is still needed to make any kind of useful bar soap, including vegetable soap; but once the lye has reacted with the plant fats and oils, their chemical structures are changed and there’s no harmful residue. This chemical reaction is called saponification. I suppose the modern methods of creating sodium hydroxide may not be all that Earth-friendly, but there’s a line for everything and I do like to stay clean! Antibacterial soap truly is “overkill” in all senses of the word. The commonsense practice of hand washing with normal soap is sufficient according to many health authorities, including the Center for Disease Control. Normal soap dislodges bacteria, which can be then washed away with water.

Plant Alternatives to Soap

I personally don’t feel ready for soap-free alternatives such as scrubbing with sand and hot cloths; I’m not sure my drains are either. But if you’re really adventurous you could try researching the following plants, said to be good soap alternatives: • Philadelphus lewisii • Yucca root • Soap Lily • Horse Chestnut • Bracken • Saponaria officinalis • Christmas Rose • Asparagus fern • Daisies • Ivy Search for plants that contain high saponin levels, as saponins are natural detergents. Be careful in your experimentation, though, and research thoroughly! 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 consum‑ ers reduce costs, consumption and environmen‑ tal impact. www.greenlivingtips.com.

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Educating Today... For a Better Tomorrow

We Have Much to Learn

from Our Elders By David Suzuki with Faisal Moola

A

s I approach my 75th birthday, I often find myself thinking about mortality. I’m in the last part of my life, and that’s reality. This is the time when we must fulfill our most important duty: to reflect on a lifetime and then sift through the detritus of experience, observation, and thought in order to winnow out lessons to pass on to coming generations. The most influential elders in my life were my parents. Although they were in their thirties and forties when I was a child, they seemed much older and wiser. They taught me lessons that have guided me and that I have tried to pass on to my children: “Respect your elders.” They weren’t referring to themselves but to older people, who by virtue of having lived a life, deserved respect. “You are what you do, not what you say.” With today’s barrage of information, spin, and propaganda from politicians and corporations, it’s important to look at a record of action rather than be deceived or confused by words. “If you want everyone to like you, you will not stand for anything.” When I was in high school, I was elected president of the student body. I told my dad that I wanted everyone to like me. He told me that no matter what one stands up for, there will always be those who disagree with you. “Whatever you do, whether it’s washing dishes, scrubbing floors, or working at a job, throw yourself into it with all your energy.” I have learned that when I do a half-hearted job, I get a half-hearted experience. My parents lived through the Great Depression, which shaped their values and outlook. They taught me those values: “Save some for tomorrow.” This was a recurring theme and, of course, a value held by any true conservative. “Live within your means.” This meant that if you didn’t have the money to buy something today, you saved until you could. This notion goes against today’s easy access to credit, which encourages going into debt. “Share, and don’t be greedy.” Implicit in this lesson was the notion that helping someone to-

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day was in your interest — to build relationships for the inevitable day when you would need someone to help you. Perhaps most important, they taught me that I had to work hard to earn money to buy necessities in life, but that I mustn’t run after money as

if having more than others would make me better or more important. I’m lucky to have arrived at a time in my life when I am freed from the encumbrances of making money, seeking fame and power, and showing off. We elders have no hidden agenda and can speak the truth. One of the most influential groups in the peace movement was the Retired Admirals and Generals Against Nuclear War, warriors who had played by the rules through the military ranks, but once retired, could speak openly and honestly.

During the 80s and 90s, when battles raged over forestry practices, one of my most formidable opponents was the CEO of a large forestry company. Arguing that dioxin production in pulp mills was minuscule and that his clear-cut logging was allowed by government, he bellowed, “My job is to make money for my shareholders. If you don’t like the way my company operates, your complaint is with the government because everything we do is within the law.” On retiring and being freed from the corporate game, he became a generous supporter of my foundation. Maybe someone should start a Retired Corporate CEOs and Presidents for the Environment group. In First Nations communities, elders remain the bedrock of society. In conversations with First Nations people, I am struck by how often they tell me, “The elders say...” or, “I have to ask the elders.” In today’s youth-obsessed world of rapid technological developments, we too often marginalize elders when their experience is most important. Elders remember a world that changed more slowly, when “disposable” was not a description of products; when sharing, reusing, and recycling were simply the way we lived. Elders remember a time when family and social activities were the central focus of life, not shopping and owning stuff. Elders remind us that life can be rich and fulfilling without all the toys. David Suzuki is the Chair of the David Suzuki Foundation, and is an award-winning scien‑ tist and broadcaster. Dr. Suzuki has received a UNESCO prize for science, a United Nations Environment Program medal and the Order of Canada. Faisal Moola is the Director of Science at the David Suzuki Foundation. He has completed several degrees in forest ecology and conserva‑ tion biology, most recently a PhD from Dalhou‑ sie University.


Educating Today... For a Better Tomorrow

Potential Hazards

in Your Child’s Skincare Products By Tami Main

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s a parent, you expect your babies’ products to be safe. This is not necessarily the case. Children are less likely to detoxify and excrete chemicals from their system than adults. Their developing organs are far more vulnerable to damage from chemical exposure. Is Your Baby Bathing in a Toxic Tub? The reality is that several of the top selling children’s bath products claiming they are “gentle” and “safe” are contaminated with the cancer-causing chemicals formaldehyde and 1,4-dioxane, according to the March 2009 Campaign for Safe Cosmetics report. In addition, carcinogens, pesticides, reproductive toxins, endocrine disruptors, plasticizers, degreasers and surfactants are all industrial chemicals found by US researchers in personal care products. Equally disturbing are Canada’s cosmetic labelling requirements. In Canada, cosmetic companies are not required to disclose all ingredients. Fragrance can be listed as “parfum” or “fragrance,” which is misrepresenting a concoction of several chemicals. The baby powder fresh scent present in baby lotion is actually a chemically-made fragrance. Everyone can be affected by fragrance. This includes allergic sensitization, potential effects on the endocrine system or even reproductive toxicity. We need to be more diligent and demand tighter labelling laws on our children’s personal care products. In fact, we need tighter laws on all personal care products. Exposure to chemical toxins can result in cancer, infertility, obesity, and a host of other related illnesses.

Ingredients to Avoid in your Skincare Products Become a label reader and learn to avoid the products that may be harmful for your children – and for you, too. The following are a few ingredients to avoid in your products. Sodium lauryl and laureth sulphates: These foaming agents are used in shampoo, bubble bath and cleansers. They are skin and eye irritants and may cause allergic skin reactions and liver toxicity, and are harmful to fish and wildlife. Parabens: Parabens are estrogen-like compounds that can be used as a preservative in personal care items and cosmetics. They can interfere with hormone function and are associated with breast cancer. Lanolin: Lanolin, often used by nursing mothers, contains a fatty substance from sheep’s wool and is used as a base in cosmetics. It can contain pesticides that could be absorbed into the skin. These chemicals can cause cancer. Triclosan: Triclosan is an antibacterial and antifungal used in products such as hand soap, sanitizers and toothpaste. Antibacterials can cause resistance to antibiotic bacteria and interfere with thyroid function. Environmental concerns are associated with this chemical. Synthetic fragrances and colours: Used to scent and colour products, these are usually a mixture of chemicals and can cause allergies, asthma, cancer and problems with the nervous system. These chemicals are harmful to the environment. Phthalates: Phthalates are often used in fragrances. Children exposed can have adverse effects on their developing hormone systems. These chemicals have been used in common shampoos and lotions. Recommended Alternatives I would recommend purchasing a product containing only essential oil

if you are looking for a scented product. In fact, “parfum” can be used to mask other ingredients when claiming the product is “unscented.” Always check the last ingredients for “parfum” or” fragrance.” If you are unsure about a product’s ingredients, there is a fantastic website called Skin Deep: Cosmetic Safety Reviews at www.cosmeticdatabase.com in which you can input any listed ingredient to view its rated toxicity. Even baby oil, synonymous with mineral oil, is made by using heat to remove gasoline and kerosene from crude petroleum. Using sulfuric acid, absorbents, solvents and alkalis, hydrocarbons and other chemicals are removed, leaving the final product: mineral oil. This petroleum by-product, known as baby oil, usually has a toxic fragrance added to it. Mineral oils also contain hydrocarbons which can result in death if ingested by a child. Coconut oil can be a wonderful alternative to baby oil. Always check with your doctor if your child suffers from skin sensitivities before trying a new product, even if it is natural. Toxic ingredients can be rapidly absorbed through the skin and bloodstream. Toxins absorbed through the skin bypass the liver’s metabolism. Many chemicals are more toxic absorbed through the skin than when ingested. Baby powder is another recognized potential carcinogen for lung and ovarian cancers. Inhaling baby powder is toxic to babies’ health. Formaldehyde and donor ingredients are also considered possible carcinogens. These are found in hair and nail products and have been associated with cancer. We need to limit our children’s exposure to these chemicals. As my five-year-old daughter has a dairy allergy, I am well aware of issues associated with babies and children who have problems such as eczema and dermatitis. We have the knowledge that personal care products can be made without hazardous ingredients and contaminants. Don’t always trust the claims of the label. Research the product’s ingredients. Less is more when it comes to your babies’ personal care products.

Tami Main is the director of a skincare company based in Langley BC. She specializes in producing natural and environmentally friendly sk‑ incare for children. Contact her at taslieskincare@gmail.com or www. taslie.com.

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Educating Today... For a Better Tomorrow

Saving the World

With Urban Farming By Shelly Lynn Nellis

Do your city good with some down-home urban farming!

by turning your own yard into your very own urban farm, creating carefully planned paths that allow you ready access to the whole farm, and even building a greenhouse to protect your crops from the elements. You can even create an urban farm on your balcony or porch.

Urban life is really blooming. City populations are growing and with every new person comes a new mouth to feed. So, naturally, cities need more food. Urban farmers realize this, and city leaders realize it too, and are altering laws to aid urban farmers in selling their organic foods. Urban farming is taking urban life by storm. Seattle even labelled 2010 the “Year of Urban Agriculture.” Now more than ever is the perfect time to start growing your own healthy, organic fruits and vegetables.

Or you can join forces with fellow urban farmers. Oftentimes a city will devote a large block of space to urban farmers to share. You might be given your own portion of this space, where you can grow your own organic foods, or the entire farming space will be given to the community as a whole, and you and your fellow urban farmers will work together and divide the fruits and vegetables amongst yourselves.

How Can You Be What Are the Benefits Successful at Urban of Urban Farming? Farming? Urban farming has the power to bring a city together and achieve something wonderful. And what greater achievement is there than feeding the hungry? In cities across the globe, more and more people are joining urban farming groups in efforts to supply the growing population with affordable food.

Successfully maintaining an urban farm and growing healthy, organic foods depend on a lot of factors. One very important thing to keep in mind is the sun. Most fruits and vegetables thrive on sunlight and without it they can die. So keep the goods out of the shade.

Another very important benefit of urban farming is that it can provide cities with healthier food: fewer chips and candy, more apples and tomatoes. The health benefits of nutritious, vitamin-rich organic fruits and vegetables can change a city for the better; and in a time when children can find a vending machine stocked with over-priced, unhealthy food at the end of every school hallway, the kids especially will benefit from urban farming.

Another vital factor is soil. Soil will make the difference between failure and success in urban farming, so spring for the good stuff. Good farming soils are earthy, not rocky, contain many minerals and nutrients, and don’t contain too much clay. Avoid sandy soils and opt instead for soil that is more clumped and crumbly. Even more important is water. You must keep your organic fruits and vegetables nicely watered.

Where Should You Have Your Urban Farm?

Of course a key factor in urban farming, and perhaps the bane of every farmer’s existence, is weather. Bad weather can kill your organic fruits and vegetables faster than anything. Strong winds and freak storms are serious dangers to farms, so shield your plants from the weather with a windbreak or greenhouse.

Urban farmers seek out unoccupied spaces to grow their organic crops. You can go solo

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Temperature affects most fruits and vegetables. Tomatoes, for example, need warmth to grow and they need the temperature to be fairly consistent. If you want to grow organic tomatoes, try to keep them in temperatures above 21 celsius, but not too hot. Planting your organic tomatoes in the dead of winter without the aid of a greenhouse is tomato murder. If you don’t use a greenhouse, keep close tabs on the forecast. If cold weather is coming, cover your tomatoes up. You can’t afford to let them be touched by frost.

Make the Best of Your Urban Farm With urban farming, you’ll need to keep one thing in mind: make the best out of everything. As an urban farmer, you’re up against a lot of challenges. Your organic fruits and vegetables face a lot of threats, and you aren’t going to save them all. But this doesn’t mean that you can’t still cash in on these products. Instead of tossing that under-ripe tomato in the garbage, grab a cookbook. There are plenty of great recipes involving out there involving tomatoes that will benefit quite nicely from your “failed” experiments. How does organic green salsa sound? With urban farming, it’s important that you come up with a detailed farming plan before you ever drop a seed on the ground. Know your organic fruits and vegetables. Do your research. Keep things like location, weather, and soil in mind. Draw a rough sketch of what you want your urban farm to look like. Once you’ve sufficiently planned your urban farm, you can get started on growing healthy, organic fruits and vegetables that can serve your city well. Shelly Lynn Nellis has been actively involved in the health and beauty industry for over 20 years, and is one of the co-founders and part‑ ners of VISTA Magazine.


Educating Today... For a Better Tomorrow

VISTA MAGAZINE ISSUE 74

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A Salty Solution for

Magnesium Deficiency By Rose Macmillan

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s a nation, we may be facing chronic magnesium deficiencies. This is extremely important to understand, since magnesium is required for more than 300 biochemical reactions in the body that allow our bodies to function properly. A host of ailments and disorders, from migraines to fibromyalgia, attention deficit disorder, cardiovascular problems, anxiety, depression and many more, are related to low levels of magnesium. Dietary surveys show that most people in North America do not get the recommended amounts of magnesium in our diets. This is due in part to poor nutrition habits, yet there is another side to this coin as well: our food sources are deficient in magnesium. Both organic and regular farming use fertilizers containing phosphorous and potassium, which alter a crop’s ability to take in and store magnesium. When food is processed, it is depleted of its natural

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potassium stores. When we broil, steam, or boil foods, we are further reducing its magnesium content. Coffee, alcohol, refined sugars and carbohydrates, saturated fats, birth control pills and some other prescription drugs – all of these deplete our magnesium stores even further. The best ways to boost your magnesium levels include ingesting plenty of dark, leafy greens, whole grains (no refined flour!), nuts and seeds. For many of us, however, this may not be enough, and this is one instance in which supplementing may not be the answer, since even levels lower than what you require can cause considerable digestive discomfort. But there is another way to boost your magnesium levels, and it’s a pleasant remedy indeed. By using high-quality sea salts in your regular bath or even foot bath, you can literally soak up plenty of minerals right out of the water – including magnesium. Not all salts are thera-

peutic, however; the cheaper varieties use large amounts of sodium chloride as “filler” and will dry your skin, causing more harm than good. Look for mineral-rich sea salts from the Dead Sea for best results. Specifically, those salts collected from the southern region of the Dead Sea are richer in minerals than their northern counterparts. In fact, southern Dead Sea salts contain 33 percent minerals (and only 5 percent sodium chloride), compared to the paltry 3.5 percent mineral composition (and 78 percent sodium chloride) of regular salts. Southern Dead Sea salts are extremely rich in magnesium, calcium, potassium, bromides, and sodium, and are nourishing, replenishing, healthful and luxurious. There’s no better excuse than your health to enjoy a spa-like soak today!


Editor Selects 1

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Getting kids to EAT A RAINBOW of fruits & vegetables just got a little easier with the Today I Ate A Rainbow!™ Kit! The kit contains an interactive chart that helps parents and kids keep track of the fruits and veggies eaten everyday as well as a rhyming children’s book called The Rainbow Bunch! Eating a Rainbow is a fun and easy way to get kids thinking about the importance of eating a variety of colourful fruits and vegetables everyday. Even at a very young age, kids can easily grasp the concept of eating a rainbow! For more information visit www.todayiatearainbow.com

GLUCOsmart Fights belly fat, skin tags, male facial hair growth in women and more. GLUCOsmart containing Chirositol™ has over 30 studies done at the Virginia Medical School where it was shown to normalize insulin, control diabetes, stop skin tags, lower cholesterol and enhance serotonin, which thereby halts sugar cravings and reduces appetite. GLUCOsmart also normalizes testosterone in women, which halts male facial hair growth, acne and PCOS. But where Glucosmart really shines is in helping to fight belly fat in both men and women. www.hormonehelp.com

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Naka Herbs & Vitamins Ltd. www.nakaherbs.com.

SBT Seabuckthorn:  Anti-Aging Skin Creams These are quite simply the very best all natural nutritional anti-aging skin creams on the market today.  The same pure and natural antioxidant compounds found in our SBT Single Source capsules which retard the aging process in the body is the same pure and natural nutrition that brings a fresh and luminous glow to your skin.   Not only highly effective at treating sensitive skin conditions such as rosacea, eczema and psoriasis, SBT Seabuckthorn Anti-Aging Skin Creams are very high in anti-oxidant value that naturally fights the aging process of the skin.   SBT Anti-Aging Skin Creams:  the very best nutritional treatment for your skin.   SBT Seabuckthorn    A Peachland Company www.seabuckthorn.com  1 877 767 6101

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Otterbottle Insulated Food Containers $21.99 These food containers will have your lunch buddies drooling. 350mls of pure stylish eco-friendly hotness that promises to keep your favorite nosh toasty until lunch time! They come in six stunning patterns and eye-popping colours.

FINIS: Fraid Knots Rope assisted stretching program for the active person

Otterbottle Insulated Drink Container - $23.99 Pop your favorite java inside and take it with you on the go, stir up a shake after your workout or simply sip your favorite cool bevvie in style. They come in six brilliant styles from purple dragonfly, metallic orange owl to metallic blue OM.

Naka’s Nutri Trim softgels Help to trim down and manage your weight the natural way with Nutri TRIM softgels from Naka. Nutri TRIM softgels feature premium quality CLA and Omega-3 plus green tea extract, pine nut oil, grapefruit and more to help you win the battle of the bulge. Nutri TRIM is specially formulated to help you lose inches, burn away fat and reduce cellulite. So, if you’re looking to keep your body trim and toned then Nutri TRIM is the perfect addition to your supplement routine!

About Otterbottle Inc. Otterbottle Inc. was founded by Canada’s own Shannon Andrukow. Since a very young age, Shannon has been an environmentalist keen on preserving the planet for herself, her family and future generations. Otterbottles can be found in more than 100 stores across Canada and can be purchased online at www.otterbottle. ca. For more information, to purchase products, or to find out where to buy and browse the designs, please visit www.otterbottle.ca

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Stretching is an extremely important part of physical activity, preventing injuries and enabling a better technique A simple stretching program that guides individuals through 15 stretches for 5-7 min. Includes a colorful rope, door strap, instruction manual, DVD and laminated sequence chart The rope not only serves as a tool to facilitate stretching, but it is also serves as a physical reminder to stretch on a daily basis

Available at: Finisinc.com Price: $19.99 MSRP Website: www.tomdrum.com

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VISTA MAGAZINE ISSUE 74

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Happy New Year!

Time for a

Cleanse? By Angus Brody

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new year and the resolutions it brings with it is the perfect time to consider doing a detox or cleanse to help get us back on track after the derailment of holiday overindulgence. But choosing the right cleanse for your body can be a daunting task – especially since many are nothing more than a prolonged laxative, which is both uncomfortable and ineffective. This year, try doing a cleanse and repair on the cellular level to rid your body of heavy metals and toxins using a unique product that contains something called “humic fulvic acid.” Humic acid (or HA) is composed of a complex mixture of partially decomposed organic materials. Fulvic acid (FA), a subclass of HA, is actually tiny fragments of DNA from past generations of living organisms. When you consume HA, your energy levels increase almost immediately, usually along with a decrease in appetite. Sleep is deeper and of better quality. Arthritic pain will quickly show improvement, and so will physical injuries. You’ll feel a boost in morale. FA is the finest electrolyte known to us, with a remarkable ability to restore vitality. When the electrolyte potential (the zeta potential) fades away, so does energy and health. FA promotes an electrochemical balance as both donor and receptor of electrons. FA is also a powerful immunomodulator that not only boosts, but also regulates the immune system with an unparalleled natural ability to do so. HA and FA act as ion exchangers in your body, which means they increase your body’s ability to absorb minerals and trace elements more efficiently. FA helps carry nutrients into the cell and move waste products away from it while, at the same time, neutralizing toxins, invaders and heavy metals. Many people believe that all homeopathic remedies should include FA to enhance their action. Humic fulvic acid also stimulates metabolism, reduces high blood pressure, makes your supplements more potent and helps treat a wide variety of ailments. A number of products on the market today include HA and FA in their cleanse solutions at a two to five percent concentration – which is almost entirely ineffective. Look for a 100 percent humic fulvic acid concentration in a pH friendly solution for best results. And set yourself up for optimal health and wellness in 2011!

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2011

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Vista Magazine issue 74 January 2011  

Canada's favourite health magazine, featuring interview with News Anchor Dawna Friesen.

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