Vista no. 100, May-June 2015

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MAY / JUNE 2015

Warmth is in the air, and

No. 100 MEDITATION IS NOT ENOUGH: the dilution of Mindfulness, and life with The 4 Noble Truths.

We're 100 issues young!

BEST HEALTHY TRAVEL HACKS: we chat with the experts on how they keep themselves healthy and energized while travelling in rural and urban areas.

The grass-fed, full-fat dairy revolution Best travel foods Ayurvedic wisdom when travelling Amino acids, the great restorers Fitness from your hotel room My New Roots star, whole foods blogger

Eat cake!

(vegan, sugar-free) Mushrooms are trending

Sarah Britton A DAY IN THE LIFE

THE ORGANIC ENTREPRENEUR THE #FUNGUYS DEMOCRATIZING MUSHROOMS


www.peacenaturalsfoods.com


At The Peace Naturals Project , we are committed to natural, healthy, vibrant lifestyles. From our farms and families to you, we are proud to introduce our full line of Peace Naturals Functional Super Foods. We evaluate the freshness, taste and nutritional values of our ingredients and select only the ones that meet our highest standards. Available Spring 2015 online and in-stores. Ask for Peace at your local health food counter. ™



No. 100 Warmth is in the air, and

We're 100 issues young!

It has been quite a year for us already here at Vista. By the time you are reading this I will have just turned 50, published our 100th issue and just welcomed my second child into the world! Unexpected change is constant in our lives and change is almost always a very good thing. In business, change is inevitable if you want to evolve and remain relevant to your audience. We have come a long way with this magazine from what only seems like a short time ago, in 1997 when we were preparing for the cover photo shoot of our first issue. We started out as a fitness publication having originally come from that sector. As time passsed and we found our place in the natural health market, we became more focused on dietary supplementation and prevention of disease through exercise and nutrition. The natural health and wellness audience in Canada has significantly grown to include a wider demographic. This past fall, in preparation for 2015, we gave ourselves a thorough internal cleansing and makeover. We now focus our attention on the savvy, health-conscious consumer who may be an (organic) foodie, a yoga enthusiast or an avid outdoors person. Wherever you find yourselves at this stage of your life, be prepared to embrace the changes you face daily, find your new and improved evolved self, and show the world what you’ve got!

With this, The Healthy Travel issue, Vista celebrates its 100th edition in a journey that started 18 years ago. It’s a milestone for sure, and it’s been a pleasure to be a part of it as it continues to evolve into a more organic way of being. We measure our lives and our successes in milestones, but the destinations are often a moving target. So then, as many a wise person has written, it becomes about the moment, about the journey. And what about celebrations? In some ways, it can be about the daily celebrations, or small rituals. Myself, I can easily get caught up in the stresses of daily life, a messy house or unanswered emails. Coming back to my own truth and journey helps me realign. Those small rituals of making tea or watering the garden help me do that. And of course, cooking up a storm of nourishing food for the family. So, whether it’s about small daily celebrations, birthday bashes or a long-anticipated exotic sojourn, all journeys bare fruit worth celebrating. Enjoy, and bon voyage xx.

E D I TOR

P U B LI S HER

PS. West Coasters, come say hello at VegExpo, the vegan and vegetarian expo at Canada Place on May 31st.

P U B LIS HE R'S P HO TO © A IN S LE E N E LL I S. E DI T O R ' S PH O T O © A LY SO N ST R I K E , A LY SO N ST R I K E . C O M

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No. 100 Publisher:

Trent Nellis Editor:

Katharine Herringer Art director:

Iván Álvarez de Lorenzana

V I S TAM AG AZ I N E . C A

@ V I S TAM AG AZIN E

VISTA Magazine Suite 451, 15216 North Bluff Road, White Rock, BC, V4B 0A7 Telephone (877) 905-7771 e-mail: info@vistamagazine.ca Disclaimer: Vista Magazine assumes no responsibility for unsolicited material. Opinions expressed herein are those of the authors and advertisers and do not necessarily reflect those of the Vista Magazine Publisher, editors or staff. Readers are encouraged to consult with their health professional before embarking upon any exercise, medical or nutritional changes. Contents of Vista Magazine are copyright © 2015, 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 bi-monthly, send $39.95 + $2.00 GST = $41.95 for 1 year subscription. Include your address and we’ll ship you our next issue. Single copies are also available for $6.95 + $.35 GST = $7.30. Canada Publication Mail Sales Product Agreement # 42898014 VISTA MAGAZINE IS A PROUD SPONSOR OF:

PRODUCED IN COLLABORATION WITH:

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ASSOCIATIONS:

Vista Magazine is typeset in Bodoni, with the occasional use of Hoban, Futura, and Thirsty Script. Printed in Canada, using vegetable inks on uncoated paper.

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PH O T O / H A N DW R I T I N G © K AT H A R I N E H E R R I N GE R

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Contents MAY / J U N E 2015

Warmth is in the air, and

No. 100

We're 100 issues young!

14

Travel foods.

Cleanest airline cabins and airports, highranked whole food Swiss chard.

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Grass-fed, full-fat dairy revolution.

Rolling Meadows Dairy on the benefits of grass-fed dairy, and why we can't get enough of their unsalted butter.

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The Organic Entrepreneur: Four Sigma Foods.

We interview the founder on the company's quest to democratize the healing power of medicinal mushrooms.

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Dr. Bryan Frank on healthy rural and urban travel. Create your own travel first-aid kit.

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Travel essentials.

Our top picks for in-flight and en-route.

Ayurvedic wisdom and aromatherapy for travel

Simple practices to travel with ease.

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Warmth is in the air, and

Contents

No. 100

MAY / J U N E 2015

34 36

We're 100 issues young!

Fitness on the road.

Cory Holly's personal fitness solution for staying fit from your hotel room.

Amino Acids, the great restorers.

Their role in cardiovascular and neurological health.

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An early summer lunch with Sarah Britton, blogger and author.

Spring cabbage wraps with couscous, za’atar, and spicy tahini dressing. Grilled zucchini and green onions with baby spinach and hazelnuts. Blood orange chocolate cake.

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The Doctor and The Yogi on the dilution of Mindfulness, and life with The 4 Noble Truths.

nutritionist, acclaimed wholefoods blogger and author Sarah Britton.

Meditation is not enough.

A day in the life. Holistic

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Take a breath

“I travel not to go anywhere, but to go. I travel for travel's sake. The great affair is to move.” ROBERT LOUIS STEVENSON

A new study from Kangbuk Samsung Hospital in Seoul links moderate coffee consumption with a reduction in coronary heart disease. The large study, published in March 2015 by the journal Heart of the British Cardiovascular Society, included 25,138 men and women (mean age 41.3 years) without clinically evident cardiovascular disease. Over a period of two years the

team analyzed the coronary artery calcium (CAC) score ratios associated with different levels of coffee consumption compared to no coffee consumption. CAC is a subclinical marker of coronary atherosclerosis that predicts future coronary heart disease.

The mean coffee consumption was 1.5-1.8 cups per day. The study concluded that moderate coffee consumption was associated with a lower prevalence of subclinical coronary atherosclerosis. So, go ahead, and enjoy your cappuccino. h

SOUR CE: C OFF EE CO N S U M P T IO N A N D CO RO N A RY ARTERY C ALC I UM I N Y OUNG AND MI D D LE-AG ED ASY M P TOMATI C ADULT S, HE ART. B M J. CO M. PHOT O: PL AC E PEY B ERLA N D , B O RD E A U X, © IVA N A LVA RE Z D E LO R E N Z A N A .

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What to take with you on long-haul flights:

Whole Foods

Best travel snacks 1) Alkaline water

Pick up an alkaline water stick at your local natural foods store. Alkaline water also boosts your mineral intake, prevents acidity and heartburn, which often occur during long-haul flights.

2) Potassium-rich snacks Organic, potassium-rich snacks like raisins and dried yellow gooseberries can help reduce jet-lag and swollen extremeties, by naturally reducing water retention.

3) BYOT

Bring Your Own Tea Bring a small pouch of your own loose leaf or bagged immune-support tea and a travel tea mug (check out the one on page 28). Ask your flight attendant to fill 'er up, and you'll have freshly, brewed, immune-enhancing tea for hours!

4) Raw chocolate

Arrived at your long-haul destination, and feel like you are in a funk? Need a little dopamine hit? Try some raw chocolate. It might just give you that lift you need until it's time for dinner, and sleep (local time).

5) Chia seeds

Although the legalities of traveling with seeds seem to be a bit of a grey area, chia seeds can be a fantastic travel companion. They are lightweight, and can be added to any beverage, yogurt or smoothie. Just 2 tablespoons can deliver a good dose of fiber, but are also highly hydrating to the body. h

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Healthier skies ahead

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

Ask a health-minded frequent flyer and we’re sure they'll love to share their favourite airports, airlines and travel tips. A good traveling experience can make all the difference. The UK's Skytrax awards have long been the reference for air travel quality (both Air Canada and Porter Airlines hold a 4-Star rating). We pick through this and last year's winners to find three awards that may help you plan a healthier route.

Join us in May and June: In May host Steve Herringer welcomes new guest expert, Purica formulator and philosopher Jason Watkin. Also one of Steve’s favourite guests, author, researcher and health expert Brenda Watson returns to talk about weight gain and the gut factor.

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World's cleanest airline cabins (2014): 1. Asiana Airlines 2. ANA All Nippon Airways 3. Singapore Airlines 4. Cathay Pacific Airways

5. EVA Air 6. Hainan Airlines 7. Korean Air 8. Lufthansa 9. Dragonair 10. Austrian Airlines

In June Dr. Jonathan Beatty is Steve’s guest on Father’s Day weekend to talk about men’s health issues. We wind up the month with another new guest, “Travel Well, Naturally” author Dr. Bryan Frank, a medical doctor specializing in medical acupuncture, pain and sports medicine, anti-aging and regenerative medicine. Please join us for all this and more, to keep you updated with the latest research on natural health solutions for you and your family. There is no show like The Natural Health Show.

World's cleanest airports (2015): 1. Incheon ICN (South Korea) 2. Tokyo Haneda HND (Japan) 3. Centrair Nagoya NGO (Japan) 4. Kansai KIX (Japan) 5. Singapore Changi SIN (Singapore) 6. Tokyo Narita NRT (Japan) 7. Hong Kong HKG (China) 8. Zurich ZRH (Switzerland) 9. Copenhagen CPH (Denmark) 10. Helsinki-Vantaa HEL (Finland)

World's best airport dining (2015): 1. Hong Kong HKG (China) 2. Singapore Changi SIN (Singapore) 3. London Heathrow LHR (UK) 4. Munich MUC (Germany) 5. Kansai KIX (Japan) 6. Copenhagen CPH (Denmark) 7. Bangkok Suvarnabhumi BKK (Thailand) 8. Madrid Barajas MAD (Spain) 9. Tokyo Narita NRT (Japan) 10. Amsterdam Schiphol AMS (Netherlands)

SOURCE : S KYT R AX AI R L I NE/ A IRP O RT AWA RD S , A IRL IN EQ U A L IT Y. C OM

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With host:

Steve Herringer Listen every weekend: Toronto’s AM740, Saturday at 11AM (ET) Vancouver’s AM980, Sunday at 5PM (PT) Download your favourite shows and listen while travelling:

thenaturalhealthshow.ca Call toll free: 1.855.333.TNHS(8647)


The top good-for-you whole foods

Swiss chard

Whole Foods

Leaves contain 13 polyphenol antioxidants providing cardioprotection and regulating blood-sugar.

Swiss chard is ranked as one of the most nutritious vegetables around, second only to spinach according to analysis of the total nutrient-richness from health portal The World's Healthiest Foods. Its long list of antioxidants include vision-essential carotenoids like beta-carotene, lutein and zeaxanthin, and flavonoids like quercetin and kaempferol. Swiss chard is rich in phytonutrients, which provide anti-inflammatory, detox, and blood-sugar-regulating benefits.h

Red stems and veins contain 9 betacyanin pigment antioxidants, while yellow stems and veins contain 19 betaxanthin pigment antioxidants, all providing anti-inflammatory and detoxification support, among other health benefits.

Swiss chard chopped, lightly boiled | Serving size: 1 cup (175 g) Vitamin K

636.4%

Vitamin B2

11.5%

Vitamin A

60%

Calcium

10.1%

Vitamin C

42%

Vitamin B6

8.8%

Magnesium

38%

Phosphorus

8.2%

Copper

32%

Panthotenic Acid

5.7%

Manganese

29%

Zinc

5.2%

Potassium

27%

Vitamin B1

5%

Vitamin E

22%

Vitamin B3

3.9%

Iron

22%

Folate

3.9%

Choline

12%

Selenium

2.8%

SO URCE : THE WORLD ' S HEA LTHI EST FOOD S, WH FOOD S.O RG P HO T O © K AT HA R I N E HE R RI NGER

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Rolling Meadows Dairy on the full-fat revolution,

Whole Foods

Grass-fed butter,

and what makes for happy cows and delicious milk

Full-fat is where it’s it. Baristas across the country have noticed a spike in requests for breve lattes and breve cappuccinos (for those that don’t know, that’s latte lingo for please use half-n-half instead of milk).

Butyrate is a saturated fatty acid found in grass-fed butter, which has been shown to protect against mental health, increase energy expenditure, and reduce the effects of type I diabetes in mice.

Experts tell us that 2% or skim milk contains 10x the amount of naturally-occurring sugar (lactose) than

“In the half year since we launched, we’ve received orders for 10 times the amount of butter we can produce.” Grass-fed milk's ratio of Omega 6 to Omega 3 is significantly improved (300%+) compared to non-grass fed milk. Grass-fed butter is higher in CLA, beta-carotene, Vitamins A, K and D, and antioxidants.

PHOTO OF B UT T ER © I VAN ALVAR EZ DE L O R EN ZAN A. PH O TO OF C O W S © S Y M BI O T

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cream. And well, our tastebuds, should you allow them, would almost always choose full-fat over skim. That’s dairy as nature intended it to be anyways. The grass-fed revolution has taken full-fat to an entirely new level, and one Canadian brand is leading the herd. Grocery shelves can barely keep their grass-fed unsalted butter in stock; when orders arrive, customers rush to stockpile their freezers (Vista staff have been known to buy 8 packs at a time). In the era post-Michael Pollan’s 2007 bestseller, The Omnivore’s Dilemma, and through the wave of documentary “food” films to conscious celebrity chefs, the case has been made that most four-legged animals are ill-suited to the grain-based diets they are fed through the industrial and even often the organic feed systems. Although to most consumers, grass-fed and grass-finished meat and dairy seem to have come on the market relatively recently, research spanning three decades supports the argument that grass-fed beef and dairy have a more desirable fatty acid profile, as well as higher in precursors for Vitamin A and E, and cancer fighting antioxidants such as glutathione and superoxide dismutase activity compared to their grain-fed contemporaries. Early studies in grass-fed dairy specifically, indicate that cows on a diet of fresh grass produce milk with five times as much of an unsaturated fat called conjugated linoleic acid (CLA) than do cows fed processed grains. CLA is known for it’s heart health benefits and help in weight loss. “Whole-fat milk and dairy products have gotten such a bad reputation in recent years due to their saturated fat and cholesterol contents, and now we find that CLA may be

incredibly health-promoting,” says Michelle McGuire, spokesperson for the American Society for Nutrition. The best part of all, of course, is the taste. Grass-fed dairy products have a rich yellow color that is visible proof of their bonus supply of carotenes. Your cookies and cakes will have that rich buttery color that hasn't been seen since great-grandma's day. So, if you can find it at your local natural or specialty grocer, snap it up…or someone else will be sure to! The first commercially available grass-fed milk in Canada has now become available with the launch of Rolling Meadows Dairy. Produced using milk from Dutch and Mennonite farms in Southern Ontario—groups whose farming practices have remained largely unchanged by industrialization, yet never had the demand for their grass-fed products until recently—Rolling Meadow milk is not organic per se, they follow organic practices, but have not yet sought the Certified Organic seal-of-approval. We caught up with Matthew von Tiechman, president and CEO of Rolling Meadow’s parent company, Greenspace Brands, to chat about the products popularity, launched only half a year ago. What’s your background? I grew up on a buffalo farm. My heart is a farmer, but these days I do spend most of my time in Toronto. What does “grass-fed” means? The problem with the term “grass-fed” is there are multiple definitions. Some farmers out there are calling their beef and dairy grass-fed because their cows have been on pasture for most of their life, but then finished on grain,

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or spent large parts of their lives on grain. To me, that’s not grass-fed, and it’s not good for the animals. We define grass-fed as cows that feed exclusively on grass, and are only confined in the winter when necessary. The animals are only getting grass or hay. At this point, there’s no technical definition or certifying body, so some are taking liberties with the term. Tell me about the recent study at the University of Toronto? In the year before our launch, Richard Bazinet, who holds the Canada Research Chair in Brain Lipid Metabolism in the Department of Nutritional Sciences, tested Rolling Meadow’s product—free of charge—and found the omega numbers ranged from 2:1 during the summer grazing months to 3.5:1 in winter, when the cows ate stored grass and oats. Richard Bazinet was quoted saying “It’s amazing to see what diet can do to an animal’s nutritional profile.” What about the ethics of grass-fed cattle, are they “happier” cows? Cows are naturally meant to graze exclusively on grass, not eat grain. A cow’s stomach is pH neutral, a perfect environment for digesting grass. By utilizing grass-feeding protocols we are creating a great environment for our cows to thrive. Our farmers have reported a 60-80% drop in vet expenses since they have transitioned over to grasses. We think that’s a good sign. It’s fair to say that our cows have a very happy life. They spend half the year outside (weather permitting) and are treated with respect and dignity at all times. We also don’t administer antibiotics, and our products are free of added growth hormones or stimulants. h

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Four Sigma Foods’ instant

The Organic Entrepreneur

medicinal mushrooms, from Reishi to Cordiceps and Lion's Mane, are gaining serious converts while rejuvenating the masses.

These Finish-born, globallycurious, wild-crafted #funguys are the reason

Why mushrooms are trending BY KATHAR I N E HER R I N GER

#funguys #onshrooms #foursigmafoods You may have spotted Four Sigma Foods on your local health food store shelves, or on your Instagram feed (yes, this is the company with those bright-coloured sachets perfectly placed in exotic locations around the globe). Their mission, to democratize mushrooms, demystify their usage, and help people heal themselves. Judging by the uber impressive (and pretty darn good looking) global list of ambassadors on their website, from Olympic athletes to models and actors, artists, chefs, dancers, meditators and yoga instructors, there have been many

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a convert into the world of fungi. Not to mention how they have made them easy to take, cool to look at, and the benefits seem to speak for themselves. We chatted with Four Sigma Foods founder and president, Tero

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Isokauppila, to get the lowdown on why mushrooms are trending and more about the #funguys (pun intended!) that run it. Tell us about how it all began, what was your introduction to »


“Friendship is the hardest thing in the world to explain. It's not something you learn in school. But if you haven't learned the meaning of friendship, you really haven't learned anything.” Muhammad Ali 2

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the natural world and the world of medicinal mushrooms? Tero: I grew up on my family’s farm in Denmark, which has been in my family since 1619. As a small child I was exposed to foraging and the natural world both at home and at school. Ten years ago, I left the natural products industry due to a frustration with the lack of transparency and quality control, and moved on to a successful career in IT, all the while keeping my hand in natural health through personal coaching, and nurturing my passion in nutrition and ‘lifestyle hacking’. My goal was always to teach people to get the most out of themselves, with the smallest amount of changes. Kind of the 80/20 rule. While looking at the biggest health issues facing most people—hormonal, digestive, and immunological factors, I wanted to explore solutions. Something cool and innovative that wasn’t already on the market. I decided to re-ignite my passion for fungi, and deliver it in a way that no one else was. They're one of the world’s most researched foods, and suitable for any diet, from paleo to vegan. So, founding Four Sigma Foods, returning to my roots and teaching

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people how to include these pharmacologically powerful superfoods into their diets, felt like the right thing to do. In the vast landscape of natural products and nootropics (using supplements for hyper-productivity), why do you think mushrooms are trending right now? Tero: There are so many different types of consumers, from those using

supplements for athletic performance, to hyper-productivity, to the average consumer trying a cleansing kit for the first time. The one thing that they all notice is efficacy. Mushrooms are incredibly well-researched and highly efficacious. Consumers often notice results right away, especially with those medicinal mushrooms for relaxation and enhanced cognitive or immune function. In my personal experience,»

1. (O PPOS I T E PAG E ) BR E WIN G

2. B RA IN B O O S T W IT H INSTANT

3. FOUND ER AND P R ESI D ENT,

4. FR I END SH I P I S AN ESSE N TIA L

INS TANT R E I S HI FOR R E L AX AT IO N .

L IO N ' S M A N E, C A L IF O RN I A CO A S T.

TER O I SOK AUP P I LA, VENI C E BEAC H , C ALI FOR NI A.

PART OF WH AT TH E FOUR SIGMA FOOD S TEAM I S ALL ABOU T.

PH OTO © M AR K US K AR JAL AINE N .

P HO T O © M A R K U S K A R J A L A I N E N .

P HO T O © M A R K U S K A R J A L A I NEN.

PHOTO © MAR KUS KAR JALAI NEN .

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with Reishi and Cordyceps in particular, it’s hard to find someone who doesn’t notice the effects. How do medicinal mushrooms work, a simplified version? Tero: All of these mushrooms work on the immune system. They are what are called immunomodulators, they re-balance and optimize immune response. Here's a brief guide to my favorites, and we recommend consuming the fruiting bodies, not the mycelium or ‘roots’ of the mushroom. Indigenous cultures, and the majority of the research shows the use of the fruiting body to be the most powerful. Cordyceps: A Chinese fungus used as a tonic and

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5. THE "S HR OOM HU NT E R S " O F F IC IA L T O T E. G O O D D ES IG N IS EVERY WH ER E AT FOUR SI G M A FOOD S.

restorative. It is also known for improving athletic performance. Therapeutically, I advise taking Cordyceps once or twice a day. For health maintenance, take it once or twice a week. Reishi: Like Maitake and other related mushrooms species, Reishi improves immune function and inhibits the growth of some malignant tumors. It also shows significant anti-inflammatory effects, reduces allergic responsiveness, and protects the liver. It’s an excellent treatment for stress to calm and help improve sleep. Take Reishi every day for at least two months to see what it can do for you. Lion’s Mane: Is believed to »

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stimulate nerve growth. It also may improve mild cognitive impairment. It’s a great supplement to use when you need to be on-your-game and super sharp. A Japanese study published in 2009 found that test scores of study participants who took Lion’s Mane in tablet form, improved over the course of the 16 weeks. The researchers concluded that Lion’s Mane mushrooms are effective in improving mild cognitive impairment Changa: found in birch forests exclusively in the Northern Hemisphere, Chaga contains exceptionally high levels of antioxidants. It has been shown to fortify the immune system,

support digestion, liver function, alleviate feelings of stress, and also has cardiovascular benefits. What do you tell people who want to try medicinal mushrooms for the first time, but don’t know where to start? Tero: When in doubt, go to Reishi. It’s the queen of mushrooms, it’s the most researched mushroom, and most often the mushroom that people need the most. It’s our Healthy Traveler issue. As a frequent flyer, what are your best healthy-travel hacks? Tero: I fly about 40 times a year,

Introducing A

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so travel hacks have become my passion. I would say that hydration is the biggest issue. Spring water and sea salt will get you far. But the amount of inflammation and bacteria created while flying is intense. I use products like astaxanthin (a potent antioxidant), CoQ10, omega-3, and as a mushroom I use Chaga, for it’s anti-inflammatory , anti-bacterial and anti-viral properties. When you cross different timezones, your hormonal balance is thrown off, so I use Cordyceps and Reishi in different times of the day. I use Cordyceps to power through a day, and Reishi if I need to calm down and sleep.h

“All of these mushrooms work on the immune system. They are what are called immunomodulators, they re-balance and optimize immune response.”

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Advice from a globe-trotting, missionary Doctor on how to

Stay healthy in rural and urban travel BY KATHARINE H E RRIN G E R

“I always carry structured silver on-board in a 3.5 oz bottle and in a nasal spray bottle, and do a couple of sprays every few hours on a flight.”

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Dr. Bryan Frank, M.D. has travelled to over 60 countries with over 100 missions and teaching tours on 6 continents for over 30 years. His teams are using integrative medicine and protocols to treat malaria, food poisoning, dysentery, cholera and other diseases without the use of conventional therapies recommended to most Westerners. 3

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After 30 years of practice and clinical observation, Dr. Frank is confident in how powerful natural remedies can be, whether for business, urban travel, or to more rural and remote destinations. His arsenal of natural products is so effective that he fearlessly guides his teams into the most remote, disease-stricken areas on the planet, without use of common travel immunizations.

Before leaving, prepare your body for travel International travel often means a lot of waiting in crowded rooms, lineups, boarding crowded planes, ships and spending time with many who could be sick or carrying disease and could unknowingly expose us to illness. A few simple measures can dramatically decrease the likelihood of this onslaught: • Exclusively consume a diet of whole, organic, live foods. • Be well hydrated, and well rested on the days up to your travel. • Use probiotics and immune supporting remedies like structured silver (1 teaspoon, 2 x day) one week prior to departure.

Travel essentials for rural and urban use: • Activated charcoal: possesses powerful properties that may help to clear toxin, fight microbial infections. It’s an excellent treatment for food poisoning, and traveller’s diarrhea, urinary tract infections, constipation and general indigestion. An activated charcoal poultice can be used for bites, boils, and neutralizing plant poisoning. • Structured silver: not only use

as a preventative, but also it can be used to effectively help treat cough, cold and flu. Due to it’s anti-viral, anti-parasitic and anti-fungal properties, silver can be effective for the treatment of acute traveller’s diarrhea, and many other infectious diseases. The recommendation is 1 tablespoon, up to 4 times per day. Structured silver has been shown to kill more than 650 different disease organisms. It can also be used in the eyes, nose and ears for prevention and treatment of infection. • Homeopathic first-aid kit: arnica montana, calendula, belladonna, apis mellifica, nat sulph, urtical urens to name a few. Homeopathics can be tailored to your personal needs. • Botanical remedies: St.John’s Wort for travel fatigue, Valerian root for sleep, Echinacea for cold and flu, and Acerola as a source of vitamin C. • Pure essential oils: traditional Thieves oil blend, lavender for fatigue and travel sickness, peppermint for headaches, and tea tree oil as a general anti-bacterial and anti-septic.

Dr. Frank’s personal travel hacks: I always carry structured silver on-board in a 3.5 oz bottle and in a nasal spray bottle, and do a couple of sprays every few hours on a flight 2. Always have activated charcoal with me, and will use it if I suspect I've been in touch with something toxic. 3. Essential oils, in particular Thieves oil blend. 4. Oscillococcinum homeopathic remedy for in-flight and upon arrival. h 1.

OPPO SI T E PA G E, DR . F R AN K ' S PHO T O S :

1. WITH A PAT I E NT I N

3. EX A M IN IN G A PAT IEN T IN

KE NYA.

N EPA L .

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4. TAK I NG A R I D E I N NEPAL.

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The Cory Holly Institute: School of Holistic Sports Nutrition Home of the world’s first and mostcomprehensive student certification course in Sports Nutrition, Health, and Fitness

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Gardening

without the back ache For many people, gardening is one of life’s greatest joys, but exercising your green thumb carries the danger of some pain the day after. Don’t let a day of digging, weeding and watering get the best of you. Take steps to prevent and treat common gardening injuries. Protect Yourself

• Spending hours in the sun each day can lead to sunburn. Sport a wide-brimmed hat, sunglasses and sunscreen with an SPF 30 or higher. Take frequent shady breaks, especially between 10 a.m. and 2 p.m. when the sun is at its highest.

• Safety goggles and gloves shield your eyes and skin from chemicals and pesticides and protect you from sharp or motorized equipment. (Ideally, keep your garden chemical and pesticide free)

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Boiron's Arnicare products are made from plants, including Arnica montana, which is also known as the Mountain daisy. Its therapeutic properties have been used for centuries. Homeopathic remedies to treat common outdoor injuries

• While watering your plants, don’t forget to water yourself. Drink plenty of H20, but avoid alcohol or sugary beverages that will dehydrate you. • Check out the lightweight hand tools available, many with rubber handles and ergonomic designs. Tools with offset handles make digging and weeding easier. Or cover your current handles in foam tubing. Sharp, clean tools work better and require less effort, so maintain or replace your equipment often. Handle extenders and reachers can help you reduce the need for bending, reaching and stretching.

• Did you get scraped or cut out there? You can try Cicadermine, a homeopathic ointment to relieve irritated skin. • Treat pain at first sign with Arnicare! Arnicare Gel, Cream and Tablets help relieve muscle and joint pain and ease resorption of swelling and bruising. Try it for neck, back, shoulder and leg muscle pain, swelling from injuries, and bruising. Arnicare Gel is unscented, paraben-free, non-greasy and quickly absorbed by the skin, so it’s convenient to apply and easy to use anywhere on your body. • For stings and bug bites, apply Dapis gel. This non-greasy and paraben-free gel relieves itching and promotes the healing of insect bites. • Love your blooms, but suffer from seasonal allergies? Try Sabalia, a non-drowsy and antihistamine-free medicine to relieve seasonal allergy symptoms.

Travel naturally with structured silver liquid & gel, your family’s anti-microbial, anti-viral and anti-yeast protection while at home or on the road.

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Stay germ-free, ready for adventure Reviews

Travel essentials

Pack your bags, and head out to meet the world. Keep your immune system, and your mind, in tiptop shape with our picks. Being prepared can make all the difference. Instead of just surviving your flight with a styrofoam cup of acidic coffee or not-sogreat tea, get yourself organized and enjoy.

1. David’s Tea

Cornflower carry travel mug, ginger pear (organic) white and green tea. davidstea.com

2. Innovite Health

Activated charcoal for gastrointestinal upset and cleansing. innovitehealth.com

3. Bio-K+ travel protection

Protect your digestive and immune systems. biokplus.com PH O T O © K AT H A R I N E H ER R I NG ER

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A.Vogel x

Don’t let your stomach ruin your vacation

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According to the Canadian Digestive Health Foundation, there are 20 million Canadians who suffer from some form of digestive disorder—that’s two out of every three people. Whether you’re a chronic or situational sufferer, your worst travel nightmare is having a well-earned vacation ruined by an unreliable gut. An estimated 10 million international travelers get traveler’s diarrhea each year. But that doesn’t mean you need to let a bad case of constipation, gas, heartburn or Tourista get your gut in a twist. A bit of planning before your trip and safe practices during will ensure you spend more time relaxing and less time in the bathroom. Here are some common causes of vacation stomach problems and prevention tips: Change in routine If you’re prone to a

nervous stomach, a simple change in your everyday routine can wreak havoc on your tummy. Dehydration While dehydration is a common vacation sin, not getting enough daily fluids automatically slows down the body's detoxification function. Make sure to bring a bottle of water with you while sightseeing or relaxing on the beach. Overindulgence in unfamiliar foods When vacationing, it can be tempting to overindulge in all

sorts of exotic goodies or excessive alcohol. Unfortunately, your stomach and liver may not be able to keep up with you, which can cause nausea, vomiting, diarrhea, and lethargy. Beware of unfamiliar foods and tap water. When eating out, avoid ice, lemons, salad bars, and street vendor food. Ice may seem harmless enough but studies have shown that many ice machines are contaminated with viruses, parasites, mold, and fecal bacteria! Cultures

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KEY INGR EDI EN TS I N A . V O G E L B O L D O C Y N AR A ® :

1. ARTIC HOKE

2. BO L D O

3. D A N D EL IO N

4. M I LK TH I STLE

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Before leaving, your gut should be buzzing with good bacteria. One month prior to departure, start on a course of A.Vogel Molkosan and probiotics to prep your gut.

After your trip, a 15-day detox can help. In the morning prepare a 1.5L bottle of water, mixed with 45 drops of Boldocynara, 45 drops of Stinging Nettle and a tbsp. of Molkosan to drink throughout the day.

of restaurant lemons have shown similar results because lemons are not washed and peeled like other produce. Salad bars are often questionable because so many people hover over them and handle the food.

should be buzzing with good bacteria. They are the best barriers between you and harmful infections. One month prior to departure, start on a course of A.Vogel Molkosan and probiotics to prep your gut. After your trip, an easy 15-day detox can help give your tummy a little R&R of its own. In the morning prepare a 1.5L bottle of water, mixed with 45 drops of Boldocynara, 45 drops of Stinging Nettle and a tbsp. of Molkosan to drink throughout the day.

Parasitic Infection A parasitic infection is another common cause of stomach problems on vacation. Parasites can be picked up not only in produce and ice cubes but also in water parks, hotel swimming pools (they survive chlorine). Be cautious as they cannot only ruin your vacation, it can lead to lasting health problems if left untreated. When it comes to your health and wellbeing, listening to your gut isn’t a cliché. Be prepared!

Detox before and after your trip Before leaving, your gut

Be ready if symptoms strike A.Vogel’s new ArtichokeMilk Thistle Boldocynara Complex tabs are clinically proven to relieve symptoms such as, nausea, heartburn, diarrhea, constipation, abdominal cramping and bloating. Be sure to take a bottle with you in your luggage. h

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Ayurvedic wisdom and aromatherapy for travel

Glynnis Osher thousandpetallotus.com Glynnis Osher is a certified Ayurvedic Practitioner (CAP), passionate teacher and author with over 16 years experience in Ayurveda. She is on faculty at The Vancouver School of Bodywork and Massage, teaching aromatherapy, Indian Head Massage and Ayurvedic Self-Care. Glynnis is founder and CEO of The Mystic Masala Ayurvedic Aromatherapy and Thousand Petal Lotus Indian Head Massage. Glynnis has co-authored

These are the days of easy access to all types of travel: roundthe-world vacations, frequent trips across time zones, and regular long-distance commuting to work. Whatever your reason for travel, you may find it hard to stay stable on the road because travel disrupts the biological elements of air and ether and can throw the Vata Dosha completely out of balance. These airy elements are aggravated by excess motion and lack of routine and any travel can result in sluggish digestion, insomnia, anxiety, jet lag, confusion, dehydration, stiffness, fatigue, and depletion. Ayurveda offers effective, simple practices so you can travel with ease.

Preparing for the road: Relax.

Plan to sip on mint, cinnamon, or ginger tea about an hour before beginning your journey. This strengthens the digestive fire and stimulates circulation. You can add a 1/4 tsp of nutmeg to relax the mind as this aromatic spice acts as a natural sedative. For 24 hours before travelling ease anxiety by diffusing lavender, clary sage, or spikenard into the air. You can use a nebulizer or add a few drops of essential oil to water in a spray bottle and frequently spray the room.

Stay hydrated.

Be sure to drink lots of water avoiding dehydrating beverages en route such as coffee, through Ayurveda and alcohol and carbonated drinks. Carry herbal Yoga Practices that Work. teas with you and simply request hot water. The best teas would be rose, peppermint, fennel, licorice, orange peel, cardamom, and lemon. Massage your Aromatherapy is a powerful tool that is both a feet and ankles delight and a simple travel companion. Bring along citrus oils like lemon, orange, bergamot or with cooling grapefruit to keep you hydrated and refreshed. the book Your Irresistible

Life: 4 Seasons of Self-Care

peppermint oil in a carrier Jetlag’s a drag. Recharge of coconut with aromatherapy. Observe local time and avoid napping before oil to reduce bedtime allowing your internal body clock swelling. to normalize. Try ayurvedic herbs such as

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Ashwagandha help reduce Vata and jetlag, and also boost the adrenals reducing travel fatigue and stress. Essential oils are also excellent to counteract jetlag. Relaxing oils encourage restful sleep. Chamomile, lavender, clary sage, spikenard, and rose geranium would all be good choices. You can sprinkle a few drops onto your pillow before bed or add some to a nice hot bath. To energize, invigorate and keep you alert you can use lemon, eucalyptus, rosemary, bergamot, clary sage, and peppermint. Whenever I travel I take small vials of these with me. I add a few drops into the palm of my hand, rub my palms together and inhale. I am not the only happy recipient. I often get smiles from those around me. These oils help to purify the air, expand breathing capacity and reduce congestion mid-flight.

Bring your own mobile spa.

You may want to have a mini-travel nebulizer with you that plugs into the wall socket or runs on batteries. There are numerous brands available and this may become your best travel companion yet. Diffusing essential oils into the air helps purify the environment both internally and externally. Your hotel room can be your sanctuary. A mister or hydrosol such as lavender, peppermint, orange, or rose offers a refreshing spray when you are feeling a tad wilted from the journey. Massage your feet and ankles with cooling peppermint oil in a carrier of coconut or grapeseed oil to reduce swelling. Travel well. Feel good. With these simple Ayurvedic tools and practices packed and ready to go.h PH O T O © A L E X A N DE R C H A I K I N


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Fitness on the road Cory Holly coryholly.com Dr. Cory Holly is the Founder & President of the Cory Holly Institute (CHI). He completed his Doctor of Naturopathy degree at Clayton College of Natural Health in 1992 and studied exercise physiology and biochemistry at Western Washington University. Cory apprenticed at the Colgan Institute of Nutritional Science and currently studies physics, molecular biology and genetics online at MIT, Yale and Stanford. Dr. Holly specializes in product formulation, dietary analysis and exercise management. He is the author of the CSNA education program, and a dozen books and courses. Cory competes as a Masters athlete, and lectures on sports nutrition, anti-aging, and health & fitness.

The purpose or function of fitness is to get fit, not to lose weight. Body composition is managed best through a combination of optimum nutrition and movement, otherwise known as holistic sports nutrition.

A good exercise program should include a full range of movement and activity organized and structured to create total fitness as a measureable outcome. All five categories must be covered. Like nature, the program should be diverse and designed by necessity for sustainability. My favorite place to work out is the gym down the street. When choosing a place to live in any country, be it short or long term, I always think in terms of proximity to the gym (I’m not kidding). On the road I have my own personal fitness solution. This workout is short and sweet but very effective at maintaining my basic frame and functional capacity. It covers all the major body parts and all of the essential components of fitness.

Portable pull-up chin-up bar This device features a twisting slip-in design that adjusts to fit most doorframes without screws. This pulling movement engages the back, chest, shoulders, biceps and core. If you can’t perform chin-ups the traditional way, you can rest your extended feet on the floor from a low bar position to help reduce difficulty.

Push-up bars Push-up bars are two separate pieces of equipment 1. Warm-Up (calisthenics, joint rotation, twisting) that you grip with each hand and place on the 2. Standing deep seated full body floor where you would normally put your hands if squats (2 sets of 50) you were doing standard push-ups. Push-up bars 3. Chin-Ups (2 sets of 12) allow you to change the direction of your wrists 4. Push-Ups (2 sets of 12) and lower yourself closer to the floor past your 5. Skipping (5-10 continuous minutes) hands, increasing movement depth and how hard 6. Abdominal floor crunches / Lying your muscles work. This pushing movement works leg raises (2 sets of 25-50 reps) the chest, back, shoulders, triceps and core. 7. Full body stretch on the floor Skipping rope Equipment Needed Skipping is a great cardio workout and fantastic • Portable Push-Up Bars for the calves and shoulders. This stationary • Portable Pull-up Chin-up Bar aerobic movement can oxidize up to 700 calories • Skipping Rope per hour of vigorous activity, with about 0.1 Everything listed fits into my suitcase. All calories consumed per jump. Ten minutes of exercises are performed with precision and jumping rope is roughly the equivalent of running according to principles with time, health, an eight-minute mile. Skipping requires balance, safety, form and function in mind. Movement coordination, skill and mental focus. Vary is full range, in control and focused on your jump technique and foot work. Skipping intensity and temporary exhaustion. will definitely get your blood pumping. h

Workout Regimen

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PVL x

#1 choice for sports nutrition, experts in

The science of performance PVL supplements are the preferred choice in Canada and in international markets, and for good reason. All of our products are made in Canada at our own state-of-the-art, GMPcertified manufacturing, facility where quality control is paramount. PVL Sports Nutrition deliver performance supplements that are engineered based on cutting-edge scientific evidence, where each supplement provides true doses of clinically-proven ingredients, with noticeable results. At PVL, we're experts in the science of performance, and that's why PVL is the brand of choice amongst the experts, and those looking for products that deliver real results beyond the hype. We believe that supplements should be made with the same care and focus you put into your workouts, sience-based products that give you measurable results.

Real Results take Discipline PVL is made for the people who work out for a living or live to workout. The gym wasn't just a phase, it is a lifestyle and it is who you are. You know that there are lots of fancy machines and all sorts of trendy workouts. And you also know that if you really want a six-pack or a butt you can bounce quarters off, you need to do the hard work, squats, lunges, and dead-lifts! You need to lift weight until you can't squeeze out even one more rep. You have to do cardio, real cardio, where you sweat and your face turns red. There are no shortcuts.

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There is discipline, consistency, hard work—and then there are results.

Nutrition and Supplementation There are no shortcuts but good nutrition and supplementation offer you an edge. A healthy, balanced diet with plenty of lean protein, high fibre carbohydrates and essential fatty acids. Supplements help you achieve results faster as well as convenience. Because you deserve to know how it works, why it works, and if it’s hype or if it’s real. At PVL we strive to bring the best supplement technology to you. h

PVL is the exclusive supplier to the BC Lions since 2001. P HO TO © B C LIO N S

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Marva Ward Marva Ward, C.N.P.

Amino acids, the great restorers

Amino acids are the building blocks of proteins, hormones, neurotransmitters and antioxidants. There are 20 amino acids that are directly encoded by the universal genetic code. Nine are referred to as “essential” as they can only be acquired through the diet. The remaining 11 are synthesized in the body through the utilization of essential amino acids, and thus they are classified as “nonessential” amino acids.

With more than 10 years in in the natural products industry, Marva Ward is a Certified Nutritional Practitioner, as well as National Product Educator for the NOW brand in Canada. She conducts training sessions for retailers, speaks at consumer events and is a contributing writer for various magazines.

Amino acids are the fundamental components in the structure of every cell in the human body. Borrowing an analogy from an article written by George L Redman PhD, amino acids can be likened to the alphabet when comprehending the roll they play in the human body. Like letters in the alphabet these 20 amino acids are joined together in unique sequences to perform millions of biological functions, from tissue repair to cognitive and neurological functions, and from the regulation of vitamins, minerals and hormones to their roll in methylation and gene expression. Any amino acid missing or in short supply affects the availability of others and over time the deficit of these vital nutrients may create an imbalance in the body, leading to illness and disease. Conversely their ability to support the body and bring it back to a state of homeostasis (balance), health and vitality is well documented.

“Like letters in the alphabet these 20 amino acids are joined together to perform millions of biological functions, from tissue repair to Amino acids for cognitive and cardiovascular neurological health functions.” Taurine, L-Arginine and L-Citrulline are known to

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support healthy cardiovascular function. Taurine plays a key roll in the regulation of sodium, potassium, magnesium and calcium. This can help stabilize the heart, as irregular heart beat is often linked to the dysfunctional mineral utilization inside and outside of the cells. 1000mg - 3000mg of Taurine daily has been shown to be effective in controlling irregular heart beat. Nature’s vasodilators are found in the amino acids L-Arginine and L-Citrulline. Supplementation supports the production of nitric oxide which in turn regulates blood pressure. Effective daily dosing is said to be 3000-5000mg L-Arginine and 1000-2000mg L-Citrulline

Amino acids for neurological health from ADD to depression There are also a number of amino acid precursors and derivatives that play an important role in maintaining neurological health. GABA and 5-HTP help to manage depression and anxiety disorders by either increasing inhibitory neurotransmitter activity (GABA) or increasing

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circulating levels of serotonin (5HTP). Amino acid precursors and neurotransmitters have been shown to be effective when included in a supplement regime for ADD and ADHD. L-Tyrosine is a precursor to the neurotransmitter, dopamine. Small amounts of L-Tyrosine taken daily may support the production of this vital neurotransmitter, thought to be deficient in many ADHD sufferers. Glutamate The latest research supports the finding that stimulating the excitatory neurotransmitter, glutamate, in the prefrontal cortex of the brain may be the key in controlling some cases of ADHD due to its interaction with dopamine. TMG Trimethylglycine addresses the methylation needs of children for detoxification. Methylation is involved in the function of neurotransmitters, in controlling inflammation, in detoxifying the body via the antioxidant system and it also influences gene expression. h


Nature's Path x

Three generations of organic pathfinders “Always leave the earth better than you found it.” In the landscape of a 35 billion dollar organics industry, one company, now celebrating their 30th anniversary, stands alone. With steadfast roots, this family-run business is, as per their website, “not for sale”. They're more interested in building a legacy. Although they are the #1 organic brand of breakfast cereal in North America, and in over 50 countries across the globe, they refuse to sell out to a multi-national organization. They refer to their global distributors as “family”, they support budding organic brands and remain firm supporters of the non-GMO movement. They recently purchased

2,760 acres in northern Montana that will help increase organic farmland, attract and educate new farmers, as well as meet the growing demand for organic grains and legumes. We sat down with the founders, the Stephens family, to discuss their humble beginnings, and what’s next for coming generations. »

1. ARRA N S TEP HEN S A ND H IS GR A N DDA U GH T E R .

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Nature's Path x

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How did it all begin? Tell us the story. Arran: My Dad was a farmer and a songwriter, taught me to always leave the soil better than I found it. I carried that message with me as I moved through life, as a young adult with my freespirited parents to Hollywood, New York City, and then to India in the mid-sixties when I was 21. In India, I had a dream, a vision to change the way people ate and consumed food. Coming back to Vancouver Arran Stephens from India, I opened The Golden Lotus in 1967, which was the first vegetarian (and organic) restaurant in Canada, on 4th Avenue. Within a year, I returned to India and married my beautiful wife and life-companion, Ratana. We returned to Vancouver, and together developed the restaurant business, and eventually began what would be known later as Nature’s Path, out of the back of the restaurant. During that time, we had four children, who are now all directly or indirectly involved in the business. We closed The Golden Lotus in

“When I was 21, in India, I had a dream, a vision to change the way people ate and consumed food.”

2. ARRAN I N FR ONT OF T H E

3. L IF ES T REA M N AT U RA L F O OD

GOL DE N L OT U S.

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1970, and in 1971, we opened the first large natural foods supermarket in Canada, called Lifestream, on the corner of 4th and Burrard. It became so popular, the sales would double every year. The natural foods movement was just beginning, and there wasn’t much available, really no organics industry at all, but it was an exciting time. What do you think has been the secret to the longevity of the business, as you look back 30 years? Ratana: To me, it’s been about determination, and also about being a values-based organization. We intentionally decided not to sell-out and sit on a beach somewhere, that was not of our passion or of our purpose. Our objective was to keep the business strong so that our children would carry on the legacy. What about purpose and passion, from an entrepreneurs perspective? Ratana: Entrepreneurs are always looking for new ventures, new 4. AR R AN UND ER A BANY EN TR EE, I ND I A.

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opportunities. If they can align those with a purpose that is larger than themselves, then [I think] you can really grow. You can surpass even your wildest dreams. How was it raising a family and growing a business? Ratana: Always family came first, but the business was also tugging. We always engaged the kids, but we tried to exemplify the value of hard work, and show them the values of what we do. Arjan: I learned about hard work, and that it doesn’t come easy. Nature’s Path is now a trusted business, but back then, it was just a struggling momand-pop business trying to make a difference. I understood that they were


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trying to build something of value. Not just value for us, but for your partners, the farmers. That really struck home for me.

thing very specific. Now, products that carry a non-GMO declaration but not organic, are almost certainly grown using pesticides and herbacides, which are poisonous and damaging to the health of the planet and the health of humans. The best choice is not only non-GMO but certified organic. That’s our mission, to educate, as people are confused. Certified organic is the gold standard, but having both seals is best. The key is to educate the consumers to a point where they don’t want GMOs. If the public doesn't want GMOs, industry won’t grow them.

What was it like, making the decision to carry the torch and join the family business? Arjan: I took some great advice, when I finished University I decided to join the company by way of doing internships in all different areas of the business. Eventually, I was hooked. Passion is not something that can be taught, but it can be caught. I caught it from my parents, and the team and just continued forward. Nature’s Path products are not only certified organic but also part of the non-GMO verified project. Tell me about your work with the non-GMO movement? Arran: The word natural means nothing, where as organic means some-

Nature’s Path was the first company to offer certified organic breakfast cereals to kids, the EnviroKidz brand. What is most important to you, in communicating to your littlest customers? Arjan: We donate 1% of EnviroKidz sales to help a list of endangered species, and teaching kids not only about the importance of clean, organic and tasty food but also how they can make a difference.We get letters from students who are now in University studying biology and avocates in their communities because they learned about endangered species years ago, on their cereal box. It’s amazing how powerful a box of cereal can be. h

5. T W O G EN ERATI ONS OF TH E STEP H ENS FAM I LY. 6. CO V ER O F T H E C OMPASSI ONATE D I ET, BY A RRA N S T EP H EN S WI TH ELI OT JAY R OSEN.

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We believe in leaving the earth better than we found it, which is why we’ve been creating deliciously organic non-GMO foods for 30 years. Thanks to you, we see the promise of a bright organic future, for this generation and the ones to come!


An early summer lunch with

Eating with the seasons

Sarah Britton,

author and blogger

Spring cabbage wraps with couscous, za’atar, and spicy tahini dressing By Sarah Britton I N G RE D I E NTS TAH I N I D R ES S I N G :

• 1⁄3 cup / 80ml tahini • 1 large garlic clove, minced • 1 ½ tablespoons freshly squeezed lemon juice • 1 tbsp cold-pressed olive oil • ¼ tsp crushed red pepper flakes

• Pinch of fine sea salt • 1 tsp maple syrup I N G R ED I EN TS ZA’ATA R :

• ¼ cup / 36g sesame seeds, lightly toasted • ¼ cup / 50g ground sumac • 2 tbsp dried thyme leaves • 1 tbsp dried oregano leaves I N G R ED I EN TS C A B BAGE W R A PS:

• 1 cup / 175g whole wheat couscous • 1 tsp fine sea salt • 1 cup / 225ml boiling water

• 1 small red onion, sliced • ½ cup / 10g chopped fresh parsley • 1 tbsp olive oil, plus garnish • grated zest of 1 lemon • ½ cup / 100g whole Kalamata olives • 8 whole cabbage leaves • 1 cup / 145g cooked butter beans (or any bean you like) • Handful of fresh pea shoots • Spicy tahini dressing • Za’atar, fresh cracked pepper »

PH O T O © SA R A H BR I TTO N V I S TA M A G A Z I N E I S S U E N O . 1 0 0 ( H A P P Y B I R T H D AY ! )

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Grilled zucchini and green onions with baby spinach and hazelnuts By Sarah Britton I NG R E DI E NT S :

• 1 medium to large zucchini • knob of coconut oil or ghee, melted • flaky sea salt and freshly ground black pepper • 3 medium spring onions • ½ tbsp freshly squeezed

lemon juice 1 tbsp extra-virgin olive oil ½ garlic clove, minced ½ fresh chile, minced ½ teaspoon raw honey grated zest of 1½ lemons a few good handfuls of baby spinach • ¼ cup / 35g hazelnuts, toasted • • • • • •

PREPARATION:

Heat your grill (an indoor grill pan is fine as well) 2. Slice the zucchini lengthwise 1.

into thin ribbons (but not too thin or they will fall apart on the grill). Lightly rub oil on the zucchini slices, season with salt and pepper. Slice and season the scallions. 3. When the grill is hot, lay the zucchini and green onion slices on the grate, and cook uncovered until you have some char marks, 3-5 mins. Flip them over and cook until tender and marked, another »

P H OTO © SARAH B RIT T ON

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


Blood orange chocolate cake By Sarah Britton C H O CO L ATE C A K E :

• 2 cups / 240g whole spelt flour • ½ cup / 50g unsweetened cocoa powder • 2 tsp baking powder • 1 tsp baking soda • ½ tsp fine sea salt • 1 cup / 240ml pure maple syrup • 1 ¼ cups / 310ml milk of your choice (nut, seed, rice . . . )

• 6 tbsp / 90ml coconut oil, melted, plus extra for the pan • 2 tsp pure vanilla extract • 1 tsp apple cider vinegar B LO O D O R A N GE C A KE :

• 2 ½ cups / 280g whole spelt flour • 2 tsp baking powder • 1 tsp baking soda • ½ tsp fine sea salt • 1 cup / 240ml pure maple syrup • 1 ¼ cups / 280ml freshly squeezed blood orange

juice (about 5 oranges) • grated zest of 2 organic blood oranges • 6 tbsp / 90ml coconut oil, melted, plus extra for the pan • 2 tsp vanilla extract • 1 tsp apple cider vinegar C A KE S PR E PA R AT ION:

Preheat the oven to 350°F / 180°C. Lightly oil two 7–inch / 18cm springform cake pans. 2. Make the chocolate cake batter: In a large mixing bowl, sift together the flour, cocoa » 1.

PH O T O © SA R A H BR I TTO N V I S TA M A G A Z I N E I S S U E N O . 1 0 0

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For our 100th issue, the travel issue, we welcome Copenhagen-based, transplantedCanadian, acclaimed food blogger (mynewroots.org) and author of My New Roots, Sarah Britton. Celebrated by chefs, foodie bloggers and home cooks, this food-as-medicine approach to cooking is playful and delicious. She encourages us to look at food with an open mind and a curious belly. Sarah shares a few of her delectable and droolworthy whole food recipes from the book, including her uber healthy, to-die-for Blood Orange Chocolate cake to celebrate. Follow her on Instagram for more inspiration: mynewroots. » S PRIN G

CA B B A G E WR AP S

Transfer the spice mix to a glass jar and store in a cool, dark place for up to 3 months.

PREPARAT I O N D RE S S I N G :

1.

Combine all ingredients in a blender and blend on high speed until completely smooth. (Add water to thin as necessary.) Store in an airtight glass container in the fridge for up to 1 week.

P R EPA R AT I O N WR A P S :

1.

PREPARAT I O N ZA’ATA R:

1.

Combine ingredients in a bowl, and stir well.

» GRILLED

3.

Arrange the cabbage leaves on a platter and spoon an eighth of the couscous onto each one. Top with a handful of the beans and some pea shoots. Drizzle with the tahini sauce and olive oil, and sprinkle generously with za’atar and some cracked black pepper. Serve.

ZUCCH I N I A N D G R E E N O N I O N S

2 mins. Remove from the grill and place on a plate. 4. Whisk the lemon juice, olive oil, garlic, chile, » BLOO D

Put the couscous and salt in a large bowl, and stir to combine. Add the boiling water, stir quickly, and then cover the bowl with a plate or a piece of plastic wrap.

Let it sit for 10 minutes. Remove the cover and fluff the couscous with a fork (if the couscous is still slightly crunchy, replace the cover and let it sit for another couple of minutes). 2. Fold in the onion, parsley, olive oil, lemon zest, and olives. Season with salt.

honey, and grated zest of 1 lemon in a small bowl. Put the spinach in a serving bowl, and

pour this dressing over it; toss to combine. 5. Chop the hazelnuts. Arrange the grilled

veggies on top of the spinach. Sprinkle with hazelnuts and remaining lemon zest.

OR A N G E CH OC O L AT E C AK E

powder, baking powder, baking soda, and salt. In a separate bowl combine the maple syrup, milk, coconut oil, and vanilla; whisk to combine. Pour the wet ingredients into the dry ingredients and whisk to remove any lumps. Quickly whisk in the vinegar. 3. Make the blood orange cake batter: In a large mixing bowl, sift together the flour, baking powder,

baking soda, and salt. In a separate bowl combine the maple syrup, orange juice, orange zest, coconut oil, and vanilla; whisk to combine. Pour the wet ingredients into the dry ingredients and whisk to remove any lumps. Quickly whisk in the vinegar. 4. Pour each bowl of batter into its own prepared cake pan. Bake the cakes until a toothpick inserted

in the center comes out clean, approximately 50 mins. Set the cakes on a wire rack and let them cool for about 20 mins; remove the springform sides. Let the cakes cool completely. DARK CHOCOLATE DATE FROSTING:

• 4 cups / 600g pitted dates • ½ cup / 60g raw cacao powder • ½ tsp fine sea salt • grated zest of 2 oranges

• 1 cup / 250ml rice milk FROSTING PREPARATION:

Soak dates in warm water for an hour or so, until softened, then drain. 2. Combine the dates, cacao powder, salt, and orange zest in a food processor, and pulse to break up the dates. Then slowly add the milk with the processor running until you have a thick, silky frosting that is easy to spread. h 1.

E X CE RPTED FR OM MY NEW R O O TS : IN S PIR ED PL AN T-B AS ED R EC IPES F OR E V E RY S E A S O N BY S A R A H BR I T T O N . CO P Y R I G HT © 2 0 1 5 S A R A H BR I T T O N . P U BL I S HE D BY A PPE TITE B Y R ANDOM HOUSE ® , A DIV IS IO N OF PEN G UIN R AN DOM H OUS E C A N A D A LT D , A P E N G U I N R A N D O M HO U S E CO M PA N Y. R E P R O D U CE D BY A R R A N GEMENT WITH THE P UB LI SHER . ALL R I GH TS R ES ERV ED.

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


{Mindfulness-my-ass}

Meditation is not enough

Mindfulness is a hot topic right now! We have officially entered the age of the gluten-free, adrenal fatigue nightmare. Running around all hopped up on caffeine and cortisol, behaving like impatient A-type freak-shows, desperate to live up to the world we post on Facebook.

John Alvarez de Lorenzana @addictionsdoc dr. john alvarez de lorenzana, m.d., m.a., is a radical thinker, inspiring speaker, and non-conformist addictions physician. he is recognized for his work in inner city medicine, his passion for medical learner resiliency initiatives, his perspective on attachment theory in adult relationships, and his research on mindfulness meditation. john has been a dedicated dharma, vipassana, and yoga practitioner since 2002. he is a graduate of mcmaster university medical school, holds a bachelors and masters degree in psychology from The University of British Columbia, and

has been working in addictions since 2003. john is currently practicing medicine at homewood health centre in guelph, on.

Work is not more important than love, and looking busy and important is highly overrated. We are addicted, obsessed and completely exhausted. Incessant thoughts of dissatisfaction and inadequacy lead us to feel depressed and betraying our intuition takes us way off path and lands us in the wrong places with the wrong partners. Our armor is heavy and the porn, cocktails and Coach bags just aren’t cuttin’ it anymore! Slow suicide by a thousand paper cuts or losing your family over an addiction or affair just aren’t great options. Suffering is at an all time high and the rise of Mindfulness is no accident. The original teachings are 2,500 years old; solid and sound, tried tested and true. Mindfulness is making it’s way into medicine, the military and school programs around the world. While helping millions of people, it has also become a misunderstood, multi-billion dollar industry. Often, when popular culture absorbs an idea we tend to take what we want and leave the rest. We slice, dice, simplify and trivialize. Package, make pretty and say it’s easy as 1,2,3! It is not a terrible thing that everyone is reading about Mindfulness while shooting back wheatgrass and posting yoga-brags on Instagram. The marketing machine makes concepts cool, accessible and digestible. This means fewer barriers and more traction. Too much Mindfulness in the world would never be a bad thing. The only thing to be “Mindful” of is the dilution of Mindfulness itself. Mindfulness is a formula that is part of a larger framework. A framework

V I S TA M A G A Z I N E I S S U E N O . 1 0 0

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designed to help us help ourselves. A way to touch and taste life fully, transform your suffering while finding deep joy inside yourself and to share with others. The teachings and technology make happiness completely possible and the best part is that it is not intellectual; it is experiential. Practicing Right Mindfulness is a game changer. It is not a clinical, sterile form of concentration. It is a path to help us learn how to stop, look and listen. To see things as they are, life on life’s terms. We can cultivate a non-judgmental and compassionate awareness of our craziness, embrace our pain and access the wisdom that is always trying to reach us. The Buddha is everywhere. His face is selling everything; beers, bongs and booty shorts. You don’t need to be a Buddhist to appreciate the Buddha’s teachings; in fact the Buddha never taught Buddhism. The teachings are based on pragmatism and universal truths like suffering and impermanence. No matter what your beliefs, the spiritual technology he unveiled is worth checking out. If you want to get all the juice out of your Mindfulness practice or just understand what all the fuss is about, learning The 4 Noble Truths is a great start no matter who you are or what path you’re on.

The 4 Noble Truths: #1: Life is a bitch, and then you die In life there are no laugh tracks; the joke is on you. Along with joy, love, peace and laughter come wrinkles, heartbreak, death, divorce and decay.

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Ren Fukushima @truthchakra ren fukushima, creator of truth chakra yoga, is an a-type perfectionist work-a-holic turned self-healing evangelist, kundalini yoga instructor. unable to heal a debilitating injury medically, she quit her job, sold everything, took out a massive line of credit, burned her life down and started following the universe in 2011. ren was healed and transformed through the ancient and powerful technology of kundalini yoga: she took her teacher training at hacienda de guru ram das ashram in new mexico, the home of yogi bhajan, master of kundalini yoga and the kundalini research institute. she currently enjoys living in guelph, on. happy, healthy and holy.


“Sitting practice is a revolutionary idea for Westerners, but not as far as Buddhists are concerned. Buddha did it. Buddha did it 2,500 years ago. He sat and wasted his time and he transmitted the knowledge to us that it is the best thing we can do for ourselves—waste our time by sitting.” Chögyam Trungpa, from The Path is the Goal Suffering is inside us and all around. It is the human condition. Life is messy. It is a practice not a performance. The Buddha said, “I teach one thing and one thing only, suffering and the end of suffering.” Joy is not found in perfection. Accept the 1st Noble Truth. All temporary states and things are unsatisfying. Just because you are unsatisfied, does not mean that you are failing at life or that happiness is absent. Happiness is not there because you are not really here. #2: You thirsty girl Money, sex and power, Beamer, Benz or Bentley…whatever you crave will ultimately leave you empty. We are in a constant state of craving and clinging, always fighting or f*cking. We act the fool because we have hungry ghosts and wrong views wreaking havoc on our lives. Ignorance is not bliss. We need to see the truth. We conjure up stories to prove ourselves right and cling to beliefs and people that stunt our growth. We see what we want to see. What we need to do is look. Deeply look at what things are really about, where they are really coming from. This is the 2nd Noble Truth, the origin of suffering. You can’t find the solution if you don’t know the problem. #3: The fat lady is singin’ The time is now and the common denominator is you, dude. Once you take matters into your own hands, things become easier. Release the pressure, just start. Joy is always present and available. You don’t have

to wait years to benefit; the benefits are immediate! Don’t stress, it is not a contest. The 3rd Noble Truth is the good news. There is an actual way out of this mess. There is an end to suffering. #4: Life is too short to be a schlemiel There is a larger framework at play. In the teachings there is an important ethical aspect to the principles. Consider what you say, how you say it, what you think, what your intentions are, where you focus your energy, who you hang with and what you choose as your profession. Think about what you eat, whom you support and how you treat others including animals and the Earth. We don’t realize how violently we communicate, how unconsciously we eat and how we affect the world around us. There are 8 principles that lead to the transformation of suffering. They form The Nobel 8-fold Path. Right View, Right Intention, Right Speech, Right Action, Right Livelihood, Right Effort, Right Mindfulness and Right Concentration. The 4th Noble Truth is the path to wellbeing. The time is now; jump right in! There is no need to be intimidated. Break up with your phone and experience an incredible 10-day Silent Meditation Retreat. There are centers all over the world, many run by donation (dhamma.org, dharma.org and ibme.info). If you are on the West Coast check out westcoastdharma.org and mountainrainzen.org. Now go get your sit on! h

FIND US O N FA C EBO O K: T HE D O C T O R AN D T HE Y O GI; O N TWI TTER: @D O CAN D YO GI

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No. 101

Next issue July / August 2015

The sex (and hormones) issue Stimulating herbs and superfoods Ayurveda to boost libido


Holistic nutritionist, acclaimed whole-foods blogger and author

A Day in the Life

Sarah Britton

1. HOW DO YOU BEGIN EACH DAY? I'm very disciplined about my morning lemon water. I boil the kettle, and let it cool to just warm, then add the juice of about 1/3 lemon. I do a light stretch if I have time, and then we have our family breakfast. In the winter, it's often soaked oats or buckwheat, in the summer it's always raw and green, like a smoothie. Or a chia pudding. My son and my 1.5 year old son have both become foodies, and our lives revolve around food, beginning with breakfast! 2. WHAT’S YOUR ‘GO-TO’ NATURAL HEALTH PRODUCT? Even for me, it's a stuggle to get enough 'greens' in my daily diet. Greens are so important. Spirulina and chlorella have really become my go-to's. I can put them in smoothies, or mix with tahini to make a spread. My son loves it! Greens give me energy, keep my skin clear, I love them. 3. WHAT’S ON YOUR NIGHTSTAND? Cookbooks are always on my nightstand, but I'm also really into spiritual books. Recently I read Awakening The Buddha Within by Lama Surya Das, a great read.

Just launched in Canada, My New Roots, a delicious treat for whole food lovers.

4. VEGAN? VEGETARIAN? PALEO? OMNIVORE? No labels!!! I'm not into labels. Here's my thing; food needs to be delicious, and ideally good for you. If people are going to change their diets, it needs to be fun, flexible and realistic. And above all, joyful. 5. WHAT’S YOUR SECRET TO STAYING HEALTHY WHILE TRAVELING? I always stay somewhere with a kitchenette, that allows me to prepare V I S TA M A G A Z I N E I S S U E N O . 1 0 0 ( H A P P Y B I R T H D AY ! )

my own meals. I find a local market, to check out the local produce. If I do a long trip, I bring along dried organic brown rice, quinoa, chickpeas and red lentils. Those staples allow me to make soups and salads, which keep me healthy! Also, tons of water. I recommend drinking at least .5L per hour on a flight.

6. IF YOU COULD CHANGE ONE THING ABOUT HEALTH CARE IN CANADA, WHAT WOULD IT BE?

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I would love to see holistic nutritionists working within the conventional medical system. Prevention is key, and whole foods are so powerful in preventing but also reversing disease.

7. WHAT INSPIRES YOU? I'm really inspired by the seasons and by nature. When I started living more in connection with nature, my life changed dramatically. Waking up with the sun, gardening and just spending time outdoors inspire me.h