MAY/ JUNE 2017
Winner 2016 Best Magazine Redesign
No. 112 Welcome to
A more organic way of Being WHAT’S YOUR DEFINITION OF “HEALTH”? with expert Dai Manuel.
FAVOURITE THINGS: Our editor’s favourite things for a woman’s mind, body and soul.
Why you need dandelion tea Zero-waste your period Get glowing with skin micro needling Eating yourself young Plant-based fertility nutrition THE O RGANIC E NTR EPRENEUR
Recipes to nourish the Goddess within A DAY IN THE LIFE
Interview with leading authority on women’s health,
Meet the original wildcrafters:
The Algonquin Tea Co.
P R I N T E D I N C A N A DA
Dr. Christiane Northrup
NEEDS OMEGA-3s nordicnaturals.ca
Based on SPINS Scan Data
Winner 2016 Best Magazine Redesign
No. 112 Welcome to
A more organic way of Being
Spring has come late to much of Canada, and now summer isn’t far off. The sun has begun shining (well, on the West Coast it has) at more regular intervals, the air smells sweet, blossoms are in full bloom and most people on the street seem to have a general air of optimism. With this warmer weather comes the urge to dust off your bike, plan a hike or just sit on a terrace with a young glass of organic rosé, and for some, to contemplate change. After interviewing several women’s health experts for this issue, the central recurring theme is self-care; listening to your body and what it is trying to tell you. We often believe that we should rely solely on tests from our doctors, when in actual fact, symptoms can be just (if not more) accurate than a test. Take some time to get quiet and don’t be afraid to listen and trust your body. A significant birthday of mine is just around the corner, and recently I have had some truly profound “ah-ha” moments, discovering the roots and interconnectedness of my energetic and physical body.
As my acupuncturist said recently, “you born with 100 years of chi, don’t burn through it so fast, it needs to last”. Few things in this world are as important as the health and wellness of women. That, and climate change. This statement may be bold and broad, but women are the shoulders that this world stands on, the rocks of our families and communities; and although women can bear an awful lot, it’s essential that we practice self-care and continue to fill our own cup, regularly. And as Dr. Christiane Northrup recommends, every morning look at yourself in the mirror and say “I love you”.
E D I TOR
E DITO R'S P HOT O © R AI NA+ W IL S O N , RW P H O T O G RA P H IC . C O M. I NSTAG R AM P H OTOS © K ATH AR I NE H ER R I NG ER .
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ENHANCE YOUR SMOOTHIE WITH POWERFUL SUPERFOOD NUTRITION
Whole Foods quiz: Balancing foods for women.
Zero Waste Period It is possible to zerowaste your period!
Wise Woman Interview with womenâ€™s health guru, Dr. Christiane Northrup.
Healthy Aging Allison Tannis, RHN explains how to put a wrinkle in getting old.
The Spice Mistress Inspiration and recipes from Ayurvedic expert, Glynnis Osher.
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Contents MAY / J U N E 2017
Whole Foods: What is Shatavari root? It’s a beautiful herb for women.
Exploring the health benefits of this humble root and flower.
Micro Needling Interview with skin-care expert, Amanda Beisel.
The Organic Entrepreneur: Q&A with the original wildcrafters, The Algonquin Tea Company.
Nourishing Fertility Nourishing (plant-based) foods for fertility with Desiree Nielsen, RD.
Editor’s Favourites The editor’s picks for a woman’s body, mind, and soul.
A Desert Island What’s your definition of health?
A Day in the Life
with Dr. Christiane Northrup. APPLE BL O S S O M S . PHOTO © KAT H AR I NE HER R I NG ER
V I S TA M A G A Z I N E . C A
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Take a Breath
“We are linked. We are not ranked. And this is a day that will change us forever because we are together.” GLORIA STEINEM, SPEAKING AT THE WOMEN’S MARCH IN WASHINGT ON, DC ON JANUARY 21, 2017.
While the world’s oldest living person credits her longevity to being single, a recent study published in the Journal of Family Psychology found that women who live with their S.O. were more emotionally healthy. These women reported significantly fewer symptoms of depression and were more likely to feel “calm and peaceful,” than “downhearted and blue.” Another study out of New York University’s Lagone Medical Center, found that women in long-term
relationships had a five percent lower chance of cardiovascular disease compared to their single counterparts. While it’s not entirely clear why, it’s been hypothesized that relationships offer emotional support, physical and intellectual intimacy, as well as deeper social ties
to family, which contribute to lowered blood pressure and overall heart health. So the next time you’re ready to explode over your partner’s annoying habits, take a few deep breaths and remember that having them in the house is actually good for your health. d
PHOT O: WOMEN'S MAR C H IN L O N DO N , UK ON JAN UARY 21, 2017 , I N S O L I D A R I T Y W I T H T HE WA S HI N G T O N , D C M A R C H. © M S . J A N E C A M P BE L L .
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Balancing foods for women Whole Foods
In an age when hormone-disrupting chemicals are lurking everywhere, it doesn’t take much to throw your hormones out of whack. But what you eat might just be what it takes to get your hormones back in check:
I PREFER A SMOOTHIE BOWL
Bee Pollen Vitamin, mineral, protein and enzyme rich, bee pollen is responsible for many of the health benefits of raw honey. It is so beneficial to the body that the German Board of Health has officially recognized it as a medicine. Studies have shown that the flavonoids found in bee pollen have been found to prevent breast cancer, and ease menopause symptoms. Mix into your acai bowl or yogurt for a sweet and satisfying crunch.
OATMEA L FOR ME, THAN K S
What’s your breakfast of choice?
Smooth or crunchy? SMOOTH!
Pumpkin Seeds Pumpkin seeds are high in zinc, which supports progesterone release and can help balance estrogen production and absorption in the body. Loaded with magnesium and manganese, adding a handful of pumpkin seeds into your morning oatmeal will fight water retention and reduce irritability and tension that often comes with PMS. These omega-3 rich seeds also promote healthy cell membranes, allowing hormones to reach their destinations within the body.
Sip, shoot or snack?
SN ACK !
S IP ! SHOOT!
Coconut Oil Coconut oil is one of the richest sources of lauric acid, which is extremely beneficial for hormonal production, assisting weight loss, reducing inflammation and healing the skin (thanks to its antimicrobial and antibacterial properties). Mix a spoonful into your coffee or tea for a quick source of energy, and a boost for both your metabolism and digestive system.
Ashwagandha Ashwagandha has been shown to reduce cortisol aka the stress hormone, which disrupts endocrine function and prompts premature aging. Sipping on ashwagandha tea can benefit anyone, but is especially good for women experiencing low sex drive, as ashwagandha stimulates blood flow to reproductive organs to increase arousal and sensitivity.
Vitex Vitex, or chasteberrry, is one of the most popular herbal remedies for PMS, menopausal symptoms, as well as hormonally-induced acne. Vitex acts directly on the hypothalamus and pituitary glands as well as helps balance out the ratio of progesterone to estrogen. While vitex is available in many different forms, it is most effective as a tincture.
Avocado Avocados are loaded with healthy fats that help our body absorb and use nutrients. High in fibre, potassium, magnesium, B-vitamins and folic acid, adding avocado will help maintain hormonal balance in the body, and thanks to their high content of omega-3 fatty acids, they also are your best friend when it comes to fighting inflammation and relieving menstrual cramps. d
PHOTOS CLOCKWI SE FR OM T O P R IG H T © IG O R DUTIN A, S O US L APL UIE, U N P I CI , D E S I G N E L E M E N T S , P E T E R HE R M E S FU R I A N , I U L I I A PAV L E N K O
V I S TA M A G A Z I N E I S S U E N O . 1 1 2
Global march for civil rights On January 21st, millions of individuals from vastly different backgrounds marched together, united behind a spectrum of issues. From London, Ontario to London, England (and everywhere in between), women, men, and children marched for LGBTQ, immigrant and civil rights, for environmental and economic justice, and for reproductive freedom—proving that all issues are women’s issues.
school of international studies at the University of Denver, and an authority in political violence and its alternatives, they tracked how each country stacked up.
WOMEN’S MARCH TOP 10 COUNTRY PROTESTORS
1. USA. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4,157,894 2. CANADA. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 127, 002 3. UK. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 124, 434 4. AUSTRALIA . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21, 400 5. FRANCE. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16, 637 6. MEXICO. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10,126 7. GERMANY. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7480 8. IRELAND . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6440 9. NETHERLANDS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6000 10. DENMARK. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5000
When Jeremy Pressman, a professor of political science at the University of Connecticut, learned that no one was tracking the attendance of Women’s Marches across the globe, he set out to do just that. With the help of Erica Chenoweth, a professor and associate dean at the
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A member of the asparagus family, Shatavari has traditionally been used in Ayurveda, Unani and Homeopathy for the treatment of various diseases.
Regarded as one of the most rejuvenating herbal tonics for female health and well being in Traditional Ayurvedic Medicine, Shatavari, or Asparagus racemosus, can be safely used through all stages of a women’s life—and has been for over a 1000 years. V I S TA M A G A Z I N E I S S U E N O . 1 1 2
Shatavari is often referred to as meaning “having one hundred husbands,” giving reference to its traditional use as a rejuvenating tonic for the female reproductive system. Shatavari has also been shown to regulate menstruation, promote the flow of breast milk, assist in recovery from childbirth and—thanks to its cooling and nourishing effects— alleviate many symptoms of menopause. Women suffering from symptoms associated with PMS may find comfort
in incorporating Shatavari into their diet. It has been shown to be useful in treating irregular bleeding, dysmenorrhea (painful menstruation), as well as reducing abdominal cramps. These beneficial effects are thanks to the high content of saponins, amino acids and flavonoids in Shatavari. To enjoy the benefits of Shatavari, mix granules (made up of the dried root) into a wide range of dishes from soups to stews, or into a mug of warm milk or milk alternative for a relaxing tonic. d P HO T O © WAS ANAJ AI
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Dandelion root tea For many, dandelions are thought of as pesky weeds, the nemesis of gardeners or any homeowner with a large backyard.
But dandelions are not without their redeeming qualities, in fact, they have been used for centuries in both Chinese and Native American medicine thanks to their array of health benefits.
support—the highest concentration of this compound was detected in dandelion. Drinking dandelion root tea also has mild laxative effects, and has been used in traditional medicine to improve digestion and relieve stomach upsets like flatulence, constipation and fullness. REG U LATES BLOOD SU G A R A N D PRESSURE
Dandelion root tea has been shown to lower blood sugar levels in patients, and is widely used throughout Europe to treat Type-1 and Type-2 diabetes. It is also an excellent supplement to treat high blood pressure. As a natural diuretic, and in conjunction with its high potassium content, sipping dandelion root tea is an effective way to lower blood pressure.
Every part of the dandelion is edible, but the root is renowned for its wellness benefits. Most often consumed as a tea, dandelion root has a mildly bitter flavour reminiscent of coffee, that helps ignite the body’s natural detoxification process while supporting the liver and digestive systems. Read on, for five reasons you should incorporate dandelion root tea into your diet:
EASES SY MP TOMS A SSOCI ATE WIT H PM S
Rich in vitamin A, potassium and iron, drinking two cups of dandelion root tea a day can help to relieve many menstrual ailments such as bloating, water retention, swollen breasts, muscle spasms, acne and inflammation. The high content of iron is also beneficial for building red blood cells in the body to treat anemia.
D ETOX IF Y YO U R L I V ER
Drinking dandelion root tea stokes your natural detoxification processes and helps the liver to flush wastes. In the folk medicine of many countries, dandelion is used as a liver tonic to stimulate a sluggish or congested liver. Additionally, dandelion root may relieve headaches and treat skin disorders, boils and other ailments related to liver dysfunction.
V I TAMI N RI CH & AN TI OXI DANT RIC H
Dandelion root is packed with vitamins such as calcium, iron, fibre, and vitamins A, C, E and K. It is also loaded with powerful antioxidants such as beta-carotene and lutein (great for healthy eyesight!). With its mildly bitter, roasted flavour, dandelion root tea is an excellent choice for anyone looking to cut down on java, but because it is caffeine free, it also makes a perfect companion for a cozy night and a good book. Sip away and reap the benefits. d
G OOD F O R D I G ES TI O N
The root’s bitterness helps to stimulate your taste buds, setting off production of digestive juices from saliva to bile. In fact, when the Institute of Agricultural Medicine in Poland tested therapeutic herbs for kynurenic acid—an amino acid known for providing digestive system V I S TA M A G A Z I N E I S S U E N O . 1 1 2
P HO T O © ESKY MAKS
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Zero waste period Whole Woman
Ever wonder what’s in disposable menstrual pads? Most pads are made of bleached kraft pulp or viscose rayon—materials that actually start out as trees.
Through repeated chemical baths, the materials are transformed into fluffy fibers, bleached and then treated with further chemicals to increase absorbency and add fragrance. Once the process is complete, dioxins, furans and pesticides linger in the final product. Add a plastic liner, adhesive chemicals and plastic wrapping and you have an average disposable pad—something that is thrown out after four to eight hours of use. With twenty billion pads and tampons hitting landfills every year in North America, this is a product that weighs heavily on the planet. So, how do you make green choices at that time of the month? Menstruation is hardly optional, and needs convenient options. Moreover, if you’re bloated and crampy, you want to have a period solution that works. Luckily, there are a whole range of solutions on the market that make periods clean, green and more comfortable than you can imagine.
Washable Pads Reusable cotton pads are rapidly evolving, using new technology to create convenient products without bulk or leaks. Vancouver’s Lunapads have been making reusable pads for V I S TA M A G A Z I N E I S S U E N O . 1 1 2
over twenty years. They recently unveiled Performa, a new line of high performance pads that uses leak-proof, ultra absorbent fabrics as well as a patented fabric that wicks moisture rapidly away from the user. Once used, the pad is rinsed in cold water and laundered with the rest of your washing. One pad is estimated to replace 125 disposables and lasts for approximately five years.
WASH ABLE PAD S C OM E I N R EUSA B LE OR G ANI C C OTTON—AND I N C OLOUR FUL H UES.
Menstrual Cups Menstrual cups have actually been around for about as long as tampons. A form of internal menstrual protection, a menstrual cup typically holds about half an ounce of blood and can be worn for up to twelve hours before being changed. Canadian success story DivaCup makes its cup out of silicone and recommends replacing the cup yearly, although some users have reported using the cup for much longer.
Period Underwear What if you just skipped the pads or tampons altogether? Period underwear uses specialized designs to absorb your flow and keep you comfortable. On heavier days, check out Lunapads’ Maia or Boxer styles, which use replaceable inserts to keep you comfortable and leak-free. If you have ultra-light flow or use a hormonal IUD, you can consider options like the Selene, which uses leak-proof
A MENSTR UAL C UP C AN BE WOR N UP TO 12 H OUR S AND C AN LA ST 10 Y EAR S
P ER I OD UND ER WEAR —SK I P PA DS AND TAM P ONS ENTI R ELY.
technology to make a pair of undies you can trust to have your back. Making the switch to reusable menstrual products isn’t as gross or difficult. There are reusable options on the market from companies committed to making your period easy and eco-friendly. d P HO T O © P HATTHANI T
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Glowing skin with micro needling There’s a good chance this is not the first time you’ve heard about micro needling. It’s a trend that’s leaving countless glowing faces in its wake.
D ERMAL N EED L I N G TO O L . IL L US TR ATION © N ATAL IN A PER C IVAL
After college, Amanda Beisel travelled extensively in Asia and became inspired by Eastern medicine. She began her initial training as a registered acupuncturist and then went onto study Mei Zen cosmetic acupuncture in California. Ten years later, Amanda is a skin care expert and founder of an award-winning skin care clinic, SKN holistic rejuvenation clinic, based in Vancouver, BC. She’s been one of the first to combine the powers of Eastern medicine, medical esthetics and skin nutrition. Vista visited Amanda at her clinic in Vancouver for a little V I S TA M A G A Z I N E I S S U E N O . 1 1 2
introduction to dermal needling, and her recommendations on how to get the same glow, at home. Can you give us the 101, what is dermal needling? Micro needling is when you use a derma roller or micro needler over areas of the skin, to stimulate collagen production and to increase the absorption of skincare products. At-home micro needlers have much smaller needles than the tools in a clinical setting so they aren’t supposed to hurt. In a clinic setting, we use the DermaPen. I love the DermaPen because it’s like cosmetic acupuncture on steroids. With cosmetic acupuncture, I’m putting in needles; I’m using about 50, but when you do the Derma Pen, you’re doing thousands of micro punctures. So, that collagen stimulation is just so much more
SK I N CA RE G U RU , A MA N D A BE ISEL
enhanced. DermaPen also releases natural growth factors and slows the thinning of the skin down. It’s a great exfoliation and you can get right in there, targeting those hard to reach areas where you can’t take lasers. How quickly can you see results? And how often should you use an at-home derma roller? I would say that most people see results after the first in-clinic treatment. But the key is to do the derma rolling yourself at home about once or twice a week in between clinic treatments. It creates an incredible glow!
S T E P 1: C L EA N S E YO U R FA C E W I TH A LIGH T C L EA N S ER . G EN T LY PAT D RY.
S T E P 2: D I V I D E Y OU R FACE I N TO THREE SECTI ON S: CHEEK S, CHI N A N D LI P S, AN D FOREHEAD .
S T E P 3: BEG I N TO ROLL, SECTI ON BY SECTI ON , ROLLI N G TWO STROK ES EACH:
• V E R T I C A L LY • H O R I ZO N TA L LY A N D • D I A G O N A L LY
NO TE THAT Y OU R S KI N M I G HT B E A BI T F L U S HED — T H IS S HO U L D C L EAR U P I N 30 M I N U TE S T O A N HO U R .
AP P LY LI G HT P RESSU RE. THE EN TI RE P ROCESS SHOU LD TAK E ABOU T FI V E MI N U TES.
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Do you have to be careful what kind of products you put on afterwards? Yes, definitely you don’t want to use anything stimulating like vitamin A’s, vitamin C’s, any acids, so just focusing on nourishing ingredients like a good oil, hyaluronic acid based serum and a growth factor based serum. Is it true that you begin to (rapidly) lose collagen, beginning in your early thirties? I don’t know an exact statistic but it’s something like 1% per year beginning in your late twenties, every year that you lose collagen. You begin loosing that V I S TA M A G A Z I N E I S S U E N O . 1 1 2
“juicy” skin. There are many reasons why some people can lose collagen more rapidly than others; ethnicity, your environment, what you’ve done to your skin, what you apply to your skin and stress. Stress can really wear on the skin! As a skin care guru, what are your absolute favorite internal and external skin care products? I have phases that I go through. Right now, I’m a big fan of the new Moondeli blue green protein, it’s a spirulina, which is really a perfect protein. I don’t eat meat, so, I like to add that to my green juice in the morning to make it
into like a protein juice. Truemarine collagen, I take that every morning with one of those vitamin C packets, because vitamin C actually helps your body to absorb it, to make it work essentially. Cacao is another thing I love; I also add a bunch of that to my morning smoothie. I also love flower essences, right now I’m using Lotus Wei’s Quiet Mind. What else? Oh, Fountain molecule, hyaluoronic and glutathione. Amanda Beisel’s internal and external glow is contagious. We left her clinic, albeit a little pink, the days and weeks that followed had our skin plump, soft and absolutely radiant. d
I N T E G R AT I V E
Dr. Christiane Northrup embraces medicine that acknowledges the unity of mind, body, emotions, and spirit, and teaches women to create health by tuning into their inner wisdom.
Womenâ€™s health can be a perplexing and everchanging landscape. To get some clarity, we spoke with internationallyrenowned expert, Dr. Northrup on hormones, community and the importance of self-love. 1
2 V I S TA M A G A Z I N E I S S U E N O . 1 1 2
The New York Times bestselling author, Christiane Northrup, M.D., boardcertified OB/GYN, former Assistant Clinical Professor of ObGyn at Maine Medical Center, is a visionary pioneer and the foremost authority on everything that can go right with the female body. Dr. Northrup is a leading proponent of medicine that acknowledges the unity of mind, body, emotions, and spirit; internationally known for her empowering approach to women’s health and wellness, she teaches women how to thrive at every stage of life. follow Dr. Northrup @drchristianenorthrup You say that the mind and spirit have a direct impact on the body’s ability to heal and feel youthful. You have a “life changing” morning ritual that applies this belief, please share! Every morning, when I wake up, after dictating any significant dreams, I say a couple of affirmations out loud to start my day. When your innate intelligence hears your own voice saying affirmations, it begins to change your outer reality. I use “I am” statements. For example: “I am well, 1. DR.
strong, and vital. I am eternally youthful. I am in love with my body. I am filled with light and health.” You get the idea. What’s the number one aspect of modern life, that you believe is a threat to women’s health? The inherited belief—passed down from generation to generation—that the female body is flawed and in need of medication or surgery, and that it’s just a matter of time before you’re going to need one or the other or both. How important is it, for a woman’s health, to have a strong community network or ‘tribe’ surrounding her? We are all herd creatures. And we need a sense of safety and security and a sense of belonging in order to be truly healthy. I say “community is immunity.” Even one or two truly supportive friends or one family member can be enough if you come from a family that is not supportive. Let’s talk hormones; can you explain bio-identical hormones? Does every woman need them? Bio-identical hormones is a term that just refers to the biochemical three dimensional form of a hormone. It means that the hormone matches exactly what is found naturally in the human female body. There are bio-identical hormones available in every pharmacy in Canada. Drug companies cannot patent naturally occurring substances, so they patent the delivery systems. For example, the
“When you can bring light into matter, you can change the entire universe.” — DR. CHRISTIANE NORTHRUP
Vivelle dot is 17 beta estradiol—available as a patch, 100% bio-identical. On the other hand, formulary pharmacies can create very specific individualized prescriptions using varying amounts of the 3 different sex steroids (estrogen, progesterone, and testosterone) as needed. With healthy ovaries and healthy adrenals, many women can make the small amount of hormones needed for health for their entire lives. But when the ovaries have been removed, or when a woman suffers from adrenal fatigue, she may well need some additional help. This can be in the form of an individually prescribed amount of some combination estrogen, progesterone, and testosterone. An alternative would be a plant phytoestrogen such as Pueraria mirifica or Maca which have been used for hundreds of years in indigenous cultures. Plant phytoestrogens are not the same as mammalian bio-identical hormones. They do not act as growth hormones for estrogen sensitive tissue in the breasts or uterus. They do the opposite, and often work very well as an alternative to bio-identical hormones.
2. WITH JENNY MCCARTHY FOLLOWING AN INTERVIEW ON SIRIUSXM. 3. CELEBRATING 4. DR NORTHRUP WAS SELECTED FOR OWN'S #SUPERSOUL100, RECOGNIZING HER WORK AS A VISIONARY 5. WITH HER DAUGHTER, KATE. ALL PHOTOS © DR. CHRISTIANE NORTHRUP'S INSTAGRAM @DRCHRISTIANENORTHRUP
CHRISTIANE NORTHRUP IN HER GARDEN.
365 DAYS OF BEING #GRATEFUL PIONEER IN WOMEN'S HEALTH
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When it comes to accessing symptoms of hormonal imbalance, can a woman use her symptoms as a reference or is testing (which is often expensive) the only way to know? I have found that symptoms are the best way to assess hormonal imbalance. That is because hormone levels change minute by minute. Many women find that when they are tested, their hormone levels come back as very low. Yet they feel just fine. And they don’t need anything. Testing is as much of an art as a science, and it is not always accurate. At the end of the day, I prefer to develop trust in the body. 6. DR.
“…we need a sense of safety and security and a sense of belonging in order to be truly healthy. I say ‘community is immunity.’” Low-thyroid is rampant amongst women in Canada, as many as 1 in 4 women, according to recent statistics. What’s your advice? Most women need some additional iodine which is absolutely essential for proper thyroid, ovary, and breast function. The vast majority of women do not get optimal levels. It’s easy to supplement with kelp. Or even
CHRISTIANE NORTHRUP IN HER GARDEN. ALL PHOTOS © DR. CHRISTIANE NORTHRUP
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use some lugol’s solution. 3–7 drops of 2% solution/day. If a woman is on thyroid medication, it’s always best to add the iodine under the supervision of a healthcare professional. Chlorine and fluoride are toxins and they “push” iodine off the cells. This is one of the reasons why so many people have thyroid problems. These toxins are in water and even toothpaste. Another reason—women have been silenced for centuries. Their thyroid is in the 5th chakra of the body, and is involved with self expression and communication. It hasn’t been safe for many women to simply tell the truth about what they know and what they feel. This is changing, of course. d
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Using herbs indigenous to the Algonquin bioregion, these truly Canadian entrepreneurs have a special relationship with the land.
The Organic Entrepreneur
The Algonquin Tea Co. relies on a network of Earth-loving â€œback-to-the-landersâ€? to help them harvest and dry the wildcrafted herbs.
The original wildcrafters of the Algonquin lands Q&A with the founder of The Algonquin Tea Company BY KAT H A R I NE H E R R I NG E R
100% certified organic, hand-picked, indigenous Canadian herbs Algonquin teas are in a league of their own. We talked to the owner of The Algonquin Tea Company on the art of wildcrafted teas.
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A tea company named after the spirit of the Algonquin land, The Algonquin Tea Company is a cooperative farm of Earth lovers championing biodiversity and offering ethical wildcrafted herbal teas that allow you to reconnect with the land... and your dreams. What’s the story behind The Algonquin Tea Company, how did it all begin? About 20 years ago, I was an academic studying the collective imagination. In order to pay off my student loans, I moved to working in advertising as well as managing The Omega Center in Toronto. There I met my business partner, Steven Martyn. He’s an artist and wildcrafter but also an academic and author of The Sacred Gardener and The Madawaska Forest Garden. Both of us were really interested in connecting to nature in a deep and meaningful way. We connected around the idea of how important ecology is for our culture, for us as individuals and that it’s important to just lie on the earth. At that time I was really fascinated with how we were losing this deep connection. In 1996 we launched our first three teas as the first bioregional tea company in North America. It all began with a plant called Sweet Gale, wild harvested from Algonquin Park. Steven gave it to me and said it’s really good for dreaming and helping you remember your dreams. A bunch of friends and I took the tea and we all remembered our dreams beautifully, it was fascinating and something we wanted to share. So that was the inspiration for our Lucid Dream tea. Guided by Steven, a Master in indigenous agriculture and who has learned from many of the indigenous elders, we harvested Sweet Gale for the first time traditionally in the
Madawaska River by canoe. Sweet Gale grows on the shore, where the land meets the water. Two loons were diving under our canoe and calling in the middle of the day. It was like a celebration of what we were doing. The roots of this plant grow into each other connecting the two elements, almost like a metaphor for how the plant works to connect one to their dreams. Each one of our teas is created in this intentional way. About 75% of the herbs in our teas are wildcrafted, which means picked by hand as opposed to machine. The rest are herbs supplied by regional certified organic farms. From the percentage that we wildcraft ourselves, we practice a type of ecologically integrated agriculture or poly culture which is based on traditional native practices. We will scatter the seeds in the meadow. Not in rows. Because they’re herbs, their oils are much stronger and better when they’re competing with each other. The harvest is more difficult because they are ready at different times. Some are grown in rows for ease of harvesting and due to the sheer volume these days; we buy others from certified organic growers. We still harvest in our canoes alongside the rivers or we go in the meadows to collect the sweet fern. Tell us about your other tea blends? Lucid Dream was the first; then the Homestead Blend, which is a cold and flu blend, followed by Sweetfern
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Tonic. Homestead is a little bit licoricey, made of a plant which was brought here probably by German settlers about three hundred years ago. All the rest of the other herbs you would find if you went camping in Algonquin Park. Our mandate is that we don’t use any herb that are not indigenous to the Algonquin Park, basically the Canadian Shield, the Canadian Boreal region. Then we offer our Awakening Tea, Peace Tea, and the Sacred Blend. What about your beautiful packaging design? The packaging was pretty easy because we had two wonderful, talented friends help us out. Chris Chapman designed the boxes. At the time he was helping to design Wallpaper magazine. So we V I S TA M A G A Z I N E I S S U E N O . 1 1 2
would meet 4 in the morning, the only time he was free! The beautiful artwork on the boxes was done by Richie Sinclair, who studied with Norval Morriseau. The images have remained since 1996 and are just as relevant and beautiful as 20 years ago. What do you think has changed in the last 20 years? Mostly how the tea is drank. We used to sell just in tea bags, but now that millennials have gotten a hold of it, they drink only loose—a much younger and savvier consumer than when we first began. What’s next for the Algonquin Tea Company? We’re working on a woman’s blend coming soon and we are starting to make teas with boreal herbs and organic black tea leaves.
Give our readers a little glimpse into your daily life, in rural Ontario. I live on the Bonnechere River. Today I was just hanging pine that got knocked down. Those pine needles will be used in the Sacred Blend made with pine needles, grass and sage—my favourite! I add a little maple syrup…because everything’s better with maple syrup. I’m harvesting with the help of a wonderful group of “back to the landers”, and two other women boxing the tea. It’s very grassroots. Finally, what about your mascot, the porcupine? The thought of using the porcupine for our logo came about through a strange series of events. On Earth day 1996 we found an orphan porcupine. We raised
Algonquin Spiritual Elder Grandfather William Commanda enjoyed Sacred Blend tea and would say with a smile “that’s really good tea.” In his generosity, he offered this quote to put into the tea boxes:
“We must come together with one heart, one mind, and one determination, and respect mother Earth.”
...and so much more!
her from spring until fall that year. When she wasn’t hanging out in a tree waiting for us to finish picking she was cuddling with us. The slow moving but unstoppable heart and spirit of Porker, the porcupine, became part of our inspiration to make a product that supported wildlands—as they are—for all the wild animals. The word Algonquin literally means bark eater; so the porcupine logo also seemed right (and funny) since our name was already The Algonquin Tea Company. Our name was chosen for the Southern Algonquin bioregion where all the company’s herbs naturally grow, before we found Porker. By using an image of this animal for a logo we chose to hold up and honor the porcupine, which, like the Earth herself, has been so feared, hated and misunderstood. There was also something in the porcupine’s gentle purposeful approach to picking plants that reminded us of how we liked to fill our days picking plants one shoot at a time. d
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Putting a wrinkle in plans to be old The food you are eating may be making you age faster. Yes, even those typically thought of as being ‘healthy’ could be causing you to feel and look older. It is not your fault; our understanding of aging has been relatively minimal until recent breakthroughs in research. Allison Tannis allisontannis.com PA R S L EY—A SOUR CE O F ALP L IP O IC HA A C ID —HEL IN S U PS L IN P ULL SUGA R FRO M THE BLOO DSTRE AM
allison tannis, r.h.n. is an expert, Author, athlete, and Mom who has been described as one of Canada’s most enthusiastic educators of nutritional science. she is a regular keynote speaker across North America, and has been featured in many national magazines. Allison has written many books, including most recently: Aging Bites: How the Food You’re Eating May be Making You Age Faster, Feed Your Skin, Starve
PA R S L E Y AT T H E FA R ME R ' S MA R K E T © L I N D A HU G HE S
Your Wrinkles, and The 100 Healthiest Foods to Eat During Pregnancy. she has a practice in Halifax, NS, and specializes in digestive, prenatal, paediatric and weight loss. she is best known for making the science of health easy to swallow.
Today, we know that some foods speed up aging, while others can slow it down. Go ahead—bite back at aging! Starve your wrinkles, and banish the expression ‘feeling old’ from your vocabulary with these awesome anti-aging tips and tricks. It is possible to love how you’re aging!
Sweet wrinkles Sugar can be so charming—sweetly kissing your lips and luring you in by whispering sweet nothings in your ear. However, this charming prince is a villain in disguise. Sugar destroys the structures in your body. Eating high glycemic
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foods (that includes granola bars, some iced teas and store-bought bran muffins) sends a rush of sugar into your blood stream. When this rush of sugar reaches your skin, like a meteor shower, it smashes into collagen fibers causing them to cross-link and bunch up. Since collagen is the scaffolding of your skin, this damage destroys its smooth structure leaving it bumpy and wrinkled. Sadly, this tragic love affair between sugar and your skin has been going on for years. Researchers have found the first appearance of sugar-damaged collagen on the face commonly occurs at the age of 20—Oh, my sweet wrinkles!
Sugar isn’t just aging your face, it binds to structures all over your body (blood vessels, eyes, joints), reducing their structure and ability to function. Scientifically, the attachment of sugar to parts of the body is referred to as the formation of AGEs (advanced glycation end products). Ah, how witty! Sugar makes you AGE. Since it is almost impossible to completely remove sugar from your diet, you’ll need nutrients that can protect your body. Researchers at the University of Mainz in Germany found that alpha lipoic acid helps improve insulin’s ability to pull sugar out of the blood stream. This reduces the chance that AGEs can form. Since parsley is a source of alpha lipoic acid, you may want to make this commonly tossed aside garnish to a regular on your shopping list. While you’re at it, add red onion, ginger and garden thyme to your list—they prevent the formation of AGEs, according to the Journal of Medicinal Foods.
G IN G ER PR EV EN TS TH E FO RM AT IO N O F A G ES — A D D G IN G ER TO YO U R N EX T SM O O TH IE , ST IR FR Y, O R SA LA D D RE SS IN G FO R A N A D D ED BO O ST
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“You lose 30,000 skin cells a day—it takes a lot of energy to keep making new skin cells.”
LOOK FOR ALLI SON ' S N EW BOOK ON A MA ZON .CA
Feelin’ old That youthful and radiant look to your skin, you once enjoyed, took a lot of energy to maintain. You lose 30,000 skin cells a day—it takes a lot of energy to keep making new skin cells. Phew! Your skin can not keep up since your energy supply has been seeping away over the years. With age your cells experience a decline in the number of mitochondria. Mitochondria are the parts of your cells that make energy. They are very fragile and easily damaged by free radicals. Once damaged, mitochondria cannot make energy. Worse, they become manufacturing plants of free radicals, in turn causing more mitochondria to be damaged. This
exhausting cycle of destruction explains why with each passing year you may find yourself more commonly complaining, “Phew! I’m feeling old.” To protect your mitochondria from free radicals, you can bite into some antioxidant-rich foods: dark leafy greens, brightly coloured fruits and vegetables, nuts and seeds. As for supplements, the most powerful protector of mitochondria is a nutrient nicknamed PQQ (pyrroloquinoline quinone), according to research reported in the Journal of Nutritional Biochemistry. You can also stimulate your cells to make more mitochondria. Oh, go take a hike! All joking aside, I mean
you have to get moving. When you exercise, to meet the increased energy demands, your cells will make more mitochondria. You can also encourage cells to make more mitochondria with nutrients. A review in Current Pharmaceutical Design notes CoQ10 has shown great ability to do this. Do not let aging leave a bitter taste in your mouth. Aging can be delicious! Filling your plate with the right foods, getting moving and seeking out anti-aging nutrients it may be possible to slow down aging. Maybe even banish that expression ‘feeling old’ from your vocabulary. Enjoy growing old! d V I S TA M A G A Z I N E . C A
Nourishing (plantbased) fertility Desiree Nielsen R.D.
Pregnancy is an incredible physical transformation… but the complex and delicate web of events that make it possible deserves equal respect. A woman comes into this world with all of the eggs that she will ever need to create life but creating the physiological environment that supports fertility is influenced not only by genetics but also by the environment.
desireerd.com @desireerd Desiree Nielsen, R.D. Desiree Nielsen is a registered dietitian, whose particular interests include digestive health, antiinflammatory nutrition and vegan diets. She’s a frequent guest on CBC News Now, CTV, Global, and Breakfast Television. Desiree’s first book, Un-junk your diet, is available
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at Chapters Indigo across Canada. Desiree is also the host of The Urban Vegetarian, a new cooking show on Gusto TV.
For decades, lifestyle advice for pregnancy was little more than ‘…stop smoking and take a prenatal.’ However, many of us are making the decision to start our families in our late twenties and thirties, so we tend to be more proactive and educate ourselves about wellness and supporting a healthy pregnancy. Maintaining a healthy weight is paramount to supporting fertility… and here, with much in life, moderation is key. Part of this is due to the interconnected nature of energy metabolism and fertility; in times of scarcity, pregnancy would make it harder to survive. So, women with lower energy stores may have more challenges conceiving. However, on the other side of the spectrum, excess weight—and the hormonal
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“Maintaining a healthy weight is paramount to supporting fertility… and here, with much in life, moderation is key.” environment that makes it possible—also impact fertility. Insulin may play a key role here, as women with polycystic ovarian syndrome (PCOS) come to learn. In fact, the role that insulin plays may be independent of weight itself. What you may be surprised about is the relative lack of nutritional research with fertility as its focus beyond PCOS. In what is now a series of landmark studies, a group of researchers followed more than 18,000 women as part of the Nurse’s Health Study and found some
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interesting associations between nutrition and fertility. Since these studies, some refinements have been made but their teachings have held fast.
Fortifying fertility When should you start taking a prenatal vitamin? You may want to start when you decide to have a baby, as opposed to waiting for pregnancy to occur. In the Nurse’s Health Study, women taking multivitamins containing iron appeared to have lower risk of ovulatory infertility than those who don’t. This is also an excellent idea because the window to avoid neural tube defects in children closes before many women know they are pregnant. Taking a multivitamin with adequate folate will help lessen your risk. Look for a supplement with at least 18mg of iron (and as high as 27mg, the recommended intake) and 600 mcg of folate unless otherwise prescribed by your care provider. Iron can cause constipation; if you have trouble, look for a brand that uses iron citrate which may cause fewer issues.
Dietary fats…quality over quantity While many people following a wellness lifestyle already avoid trans fatty acids, they are still present in our food supply and may play a role in harming ovulatory fertility. Eliminating foods with hydrogenated oils and commercially deep fried foods will help you lessen your exposure. In addition, while many women know the importance of their prenatal vitamins, there is still a lack of awareness about the importance of omega 3 fatty acids. DHA, or docosahexaenoic acid, is critical for brain development in babies… and omega 3 fatty acids may play a role in protecting fertility as well. V I S TA M A G A Z I N E I S S U E N O . 1 1 2
OME GA - 3 R ICH FLA X, CHI A, P U MP K I N . P HO T O © M A R I LY N BA R BO N E
Ensuring appropriate omega 3 fats in the diet helps support steroid hormone production and may support healthier egg cells in women, particularly in their 30s and beyond. If you eat fish, choosing sustainably sourced cold water fish such as herring, sardines, mackerel and salmon a couple of times a week will help provide valuable fatty acids. In addition, eating omega 3 rich seeds daily such as hemp, chia, flax and pumpkin will help you reach your daily goals. Consider a sustainable supplement—I prefer plant-based options—to help supplement your diet.
However, other endocrine disruptors like dioxins are also found in the fat fraction of milk. If it is available to you, choosing organic will help to ameliorate this. You can also choose to include one serving of full fat dairy a day while also enjoying plant-based alternatives. Interestingly, choosing vegetable proteins such as legumes more often than animal proteins appears to be supportive of overall fertility. Of course, it is not necessary to adopt a fully plant-based diet unless you are excited about it.
Animal or vegetable?
Fertility is influenced by genetics, your current health status, stress and your lifestyle. From a nutrition perspective, embracing a whole food, plant-centred anti-inflammatory diet may be optimal for those looking to nourish their fertility. Doing so will help to moderate insulin resistance and support a healthy weight, in addition to nourishing the body with a host of bioactive phytochemicals. d
If you consume dairy, you may be concerned about whether or not it is an ideal choice for pregnancy. In the Nurse’s Health Study, those avoiding dairy saw no impact on fertility; however, if consuming dairy, full fat was superior to low fat. While not confirmed, it was speculated removing the fat may be responsible for altering the hormone balance of the milk.
Look at the whole picture
Smart Hormone Solutions Lorna Vanderhaeghe Canada’s leading women’s natural health expert
Stop Hot Flashes and Night Sweats Smart women want to stop hot flashes and night sweats quickly and safely and that is why they have shied away from hormone replacement therapy (HRT) and estrogenic therapies. MENOsmart plus is a fast acting effective treatment that eliminates hot flashes, night sweats and mood swings. MENOsmart plus contains non-estrogenic ingredients including sage, black cohosh, dong quai, gamma oryzanol, vitex and hesperidin to provide rapid relief of menopausal symptoms. Black cohosh is so safe that it has been used in women with estrogen-receptor positive breast cancer who were taking the drug Tamoxifen. Vitex, another herb in MENOsmart plus, helps to enhance progesterone levels and reduces male facial hair growth in menopausal women. If you using HRT (synthetic or bioidentical) and still get hot flashes and night sweats, take MENOsmart plus along with your HRT to ensure that you never have to suffer again.
Conquer Stress, Improve Sleep and Boost Energy Chronic stress negatively affects the adrenal glands causing adrenal exhaustion. In women the adrenals are the back-uo hormone system making estrogen, progesterone, DHEA and testosterone. Women who have good functioning adrenals have virtually no menopause symptoms. And if your adrenals are tired you just can’t handle stress, you develop belly fat, weight gain, you fall asleep fine but wake up several hours later and can’t fall back to sleep until 4 am and you need coffee to keep you going. ADRENAsmart helps reverse adrenal exhaustion fast. ADRENAsmart keeps you calm and helps you deal with life’s stressors. In men with tired adrenals they develop a beer belly and breasts.
Reverse Low Thyroid and Stop Weight Gain, Constipation and More Low thyroid affects 23% of Canadians. Get a Thyroid Stimulating Hormone (TSH) test but ask your doctor for the result. A normal range for the TSH blood test is 0.5 to 5.5. Your doctor will only diagnose you with low thyroid if your TSH level is over 5.5. But research shows that you will have symptoms when your TSH is above 2.0. If you have a TSH level higher than 2.0 and have the classic symptoms of low thyroid (weight gain and stubborn weight loss, cold hands and feet, dry skin, hair loss, constipation, low mood, no sex drive and irritability), then you need THYROsmart. THYROsmart contains a high concentration of 10% withanolides, along with guggals, potassium iodide, tyrosine, pantothenic acid, manganese and more for optimal thyroid health. Low thyroid makes you feel like you are pushing yourself through the day. THYROsmart is safe and effective and works fast to optimize thyroid health. For men and women.
Balance Hormones Fast and Stop Acne Breakouts Acne, period problems, ovarian and breast cysts, uterine fibroids, endometriosis, PMS and more are telling you your hormones are out of balance. ESTROsmart balances hormones using safe plant nutrients that make periods effortless whether you have heavy, long, scant, painful or irregular periods. ESTROsmart stops abnormal cell growth associated with uterine fibroids and polyps: breast lumps and ovarian cysts. ESTROsmart is a girl’s best friend eliminating acne and PMS. ESTROsmart brings your estrogen back into the normal range and elevates progesterone naturally. ESTROsmart is for, every woman every day, to make hormone problems become a thing of the past.
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CHA STEB ER RY EXT R ACT, AN AC TIV E IN G R EDIEN T IN PR O V ITA' S V ITEXIN- P R O , HA S T R A D I T I O N A L LY BE E N USED T O COR R ECT HO R M ON E IM B AL AN C ES IN W O M EN © W IERT N I E U M A N
Women’s restorative health Women’s hormonal imbalances are caused by a combination of factors such as diet, medical history, genetics, stress levels and exposure to toxins from the environment. It is estimated that over 10% of women have low thyroid function, struggle with weight fluctuation, anxiety, mood imbalance and infertility; Given the right nutraceutical support, the human body can repair itself and can also restore the hormonal system to its full capacity. PROVITA’S SYNERGISTIC INDOLE-3-CARBINOL
has been curated from the highest quality sources and is specifically formulated to help restore a healthy estrogen balance. Extracted from cruciferous vegetables such as broccoli, Brussel sprouts, cabbage, and bok-choi, Indole-3-Carbinol has proven to provide powerful antioxidant properties for women. DIM is a stable indole found in cruciferous vegetables which promotes a beneficial estrogen metabolism in women; Working together synergistically Indole-3Carbinol and DIM can potentially inhibit WITH DIM
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the proliferation of breast, prostate, cervical and colon cancers.
VITEXIN-PRO contains chasteberry extract which is native of the Mediterranean and is traditionally used to correct hormone imbalances in women. It helps relieve premenstrual symptoms, works as a hormone normalizer, helps to stabilize menstrual cycle irregularities and helps to relieve symptoms associated with menopause such as hot flushes. Vitexin can balance hormones and can reduce acne in women. It can reduce uterine fibroids by balancing the ratio of estrogen to progesterone. Vitexin also has been shown to improve fertility, particularly for women with luteal phase defect.
contains a concentrated extract from the root of Maca. The “Peruvian Ginseng” has been used for centuries for its beneficial effects on the enhancement of the endocrine function. Maca is rich in vitamins B, C and E and provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids required for women’s health, mood and added energy levels. It is also known to relieve menstrual issues and the side effects of going through menopause. Some women also use it to alleviate cramps, body pain, hot flashes, anxiety, mood swings and depression. Maca has been long used to promote sexual function of both men and women, by balancing hormones and increasing fertility. d MACA-PRIM
provides a complete synergistic combination of phytonutrients, that support thyroid gland function. Hypothyroidism leads to slowed metabolism, weight gain, fatigue, anxiety, irritability, digestive issues and irregular periods. It contains iodine and amino acid L-tyrosine known to help with the conversion and production of the T4 and T4 hormones. Ashwagandha is an adaptogenic herb popular in Ayurvedic medicine that balances thyroid hormones and strengthens the immune system, while Guggul (Commiphora wightii) has the ability to regulate thyroid function and improve hypothyroidism, according to a study published in the January 2005 issue of the journal Phototherapy Research.
LEARN MORE AT PROVITA-NUTRITION.CA
When it comes to mental health, it’s not all in your head
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Beautiful skin begins with GLA Jody was looking at her childhood photos taking note of her beautiful, glowing skin and realized at 27 her skin was already showing signs of aging. Rhianna at 52 was shocked at how quickly after menopause her skin appeared dull and wrinkled. Madison delivered a beautiful baby boy but within weeks his head was covered in cradle cap and the folds of his arms had developed eczema. Fatty acid deficiency is the cause of all their skin troubles—but not just any fatty acid. Beautiful skin requires a very special essential fatty acid called Gamma Linolenic Acid also known as GLA. GLA is called “essential” because we have to make it from the food we eat. The North American diet is made up predominantly of bad fats from red meats and processed foods devoid of “good” fats. The only human food to contain GLA is breast milk and once weaned the body is supposed to make GLA from the food we eat. However, even if you eat well, you may not be able to make GLA because an enzyme called V I S TA M A G A Z I N E I S S U E N O . 1 1 2
the delta-6-desaturase enzyme is often impaired. The only way to get this important fatty acid is from a bottle. GLA is found in borage oil (20 to 24%) and to a lesser extent evening primrose oil (up to 8%). Fish and flax oil do not provide any GLA and as such can make skin diseases worse. Some of the common reasons why the delta-6 desaturase enzyme that makes GLA does not work are low thyroid, viral infections, diabetes and prediabetes, menopause, aging, sugar consumption, a deficiency of Vitamins C, B6, B3, zinc and magnesium. So we must supplement with GLA.
The secret to glowing, youthful skin In one study they gave younger women GLA oil supplements and in less than 60 days, their skin was not losing as much moisture. Over a third
LOR NA VAND ER H AEG H E , I S C A N A D A’ S LEADI NG W O M E N ’ S N AT U R A L HE A LT H E X P E RT W I T H DEGREES I N BI O C HE M I S T RY A N D N U T R I T I O N . S HE I S T H E AUTHO R O F T HI RT E E N BO O K S I N CL U D I N G A SM A RT WO MEN’S GUI DE T O W E I GH T L O SS. H O R M O N E H E LP.COM
of those who started the study with skin rashes and irritation had none by the time the study was completed. Plus GLA oil reduced dry skin and made their skin glow. Make sure your GLA oil supplement delivers a high amount of GLA (500mg per serving). Many GLA supplements just list the total oil content and you have to read the fine print for the amount of actual GLA.
GLA, menopause and skin In women who have gone through menopause the delta-6 desaturase enzyme that converts fatty acids from our food into GLA no longer works. We have learned that GLA is the main component of beautiful skin. GLA makes your skin luminescent, dewy and glowing. Without sufficient GLA the skin becomes dry, rough and wrinkled. To return your skin to its youthful glow after menopause we must supplement with GLA. GLA also reduces inflammation in the skin associated with rashes and rosacea, also common in menopausal women.
GLA, eczema and skin rashes Not only is GLA important to prevent and treat wrinkled, dry skin but GLA helps to maintain the natural water loss barrier in our skin. Skin disorders like eczema, psoriasis, rosacea, dermatitis, cradle cap and dry skin occur when we are deficient in GLA. 60 patients given 500mg of GLA per day for eczema had a 90% improvement over 12 weeks. Eczema is a common problem in infants and children. GLA oil is safe for all ages without the side effects seen with steroid creams. During pregnancy moms need extra GLA to ensure the baby does not become deficient. Cradle cap and infant eczema or dry crusts on the skin that occur on the scalp, face, armpits, chest and groin area can be treated with topical GLA oil. In a study 48 infants with dermatitis were given twice daily topical applications of GLA oil for 6 weeks with complete relief. One teaspoon of GLA oil containing 500mg of GLA should be applied twice a day.
GLA and acne GLA oil has also been found to inhibit male hormones in the skin that are associated with acne. If you have acne, take GLA oil with food and apply GLA oil externally to the acne prone areas for excellent results. Research studies found that when GLA oil was applied to cystic acne a reduction in breakouts occurred, the formation of new cystic acne halted and male hormone levels in the skin were also reduced. We are spending billions of dollars annually on cosmetic treatments yet the solution for beautiful skin can be found in a bottle of GLA oil. d LEARN MORE AT HORMONEHELP.COM
RE D RE I SH I GR OWI NG © MI K EI
Acupuncture and Red Reishi for women’s health Dr. Melissa Carr is a registered doctor of Traditional Chinese Medicine (TCM), in practice since 2001. After acquiring a Bachelor’s degree in Human Kinetics, she worked as a research assistant at a medical university in Japan. Dr. Carr loves to educate though TCM has been around for thousands of years, it is also a modern medicine, ever evolving. Her practice includes a blend of the traditional with the contemporary—acupuncture, TCM herbology and supplements, classical food cures and western nutrition. V I S TA M A G A Z I N E I S S U E N O . 1 1 2
Vista caught up with Dr. Carr to chat about women’s health, TCM and her love of Red Reishi. What do you see most commonly from your female patients? I see a lot of hormonal issues, a lot of pain, both chronic and acute, digestive disorders and of course, stress.
“Reishi sits in the Chinese medicine category of calm the spirit or calm the mind.”
How are the cycles of a woman’s life viewed, from a traditional What about TCM and acupuncture Chinese medicine perspective? for treating infertility in women? From an (ancient) Chinese medicine A lot of fertility clinics will recommend perspective, a woman’s life is acupuncture as they’re doing IVF. They divided into cycles of seven years, find better outcomes. Acupuncture zero to seven is like the childhood, increases circulation to the uterus, the seven to fourteen is becoming a ovaries, and the reproductive organs. woman, starting a period at It also, calms the nervous system which fourteen approximately and then plays a huge component, helping the body to twenty one, which is the peak to manage stress and if the body’s in a of fertility and peak of Chi; then stressed state it’s less amenable to concep- to twenty eight, a woman is often tion. I often have women do acupuncture raising children; and from then on, I the day before or after they go in for IVF. think, women start to burn through The two work very well together. their Chi a little bit faster.
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Now, you ask women to identify the colour of their menstrual blood? What does this tell you, from a clinical perspective? Pale menstrual blood indicates TCM Blood deficiency (not always anemia). Dark blood indicates possible stagnation. Exceptionally bright may indicate Heat. Basically it helps with our TCM diagnosis.
BRIG H T
What about TCM and acupuncture for sleep? Sleep is a huge issue. Sleep and stress are often linked with anxiety. A lot of people with anxiety also have poor sleep. But when I begin working with them, I find out they wake up frequently through the night or they wake up in the middle of the night and they can’t go back to sleep or have a hard time falling back to sleep. A lot of people also don’t have a routine of sleep. They’re looking at their tablets, phone, TV, or computer, SPONSORED EDITORIAL
and are trying to go to bed right after that. So, it’s changing those patterns. A lot of people are on sleeping pills, even people who are doing a lot of natural living, organic eating and exercise. A lot of people are on heavy medication for sleep and a lot of anxiety and antidepressant drugs as well. What about traditional Chinese herbs, which ones do you recommend most often in your practice? Reishi, specifically Mikei Red Reishi, is my easy one go-to, to recommend because it is an adaptogen. All Chinese herbs are classified in the Materia Medica, and they’ve been sorted into categories. Reishi sits in the Chinese medicine category of calm the spirit or calm the mind. Therefore, it’s one of my go-to herbs because stress turns up the volume on so many other symptoms. For example, if somebody has hormonal imbalance, it’s going to get worse if stress is high. Migraines get worse and more frequent if stress is present; it’s a similar story with pain. Red Reishi is also very safe; so, very
D R. MELI SSA CARR, B.SC., D R.T C M
few reasons why I wouldn’t recommend it to somebody and it’s easy to take when it’s in capsule form. How long do most Chinese herbs, like Reishi, take to work? Some patients take it ongoing, as an adaptogen lifestyle supplement rather than a fixed supplement. It’s one of those herbs that people use regularly at low dose. They can increase their dose during certain times but you can keep them on low dose for a long time. The Chinese name for Reishi is Ling Zhi, it means spirit herb, sometimes called mushroom of immortality, too. However, in Chinese medicine, we don’t give single herbs, we typically give them in combinations to balance each herb. d V I S TA M A G A Z I N E . C A
PHOTO ÂŠ I MAGE P OI NT FR
Omega-3s for optimal fertility Infertility may be more common that you think. A recent study in Canada shows, one in six couples has difficulty conceiving. There are numerous causes of infertility including, but not limited to stress, obesity, age (women waiting to conceive until they are older when they are less fertile), smoking, alcohol consumption, inflammation and poor diet.
Nutrition and lifestyle Nutrition plays a very important role when it comes to hormonal balance and reproductive health. The building blocks for hormones come from the food we eat. A whole foods diet, dense in specific nutrients needed for hormone production and function, fetal development, sperm and egg health, stress reduction and energy are crucial to give you the best chance of conceiving. A paper published in Obstetrics & Gynecology showed an 80% decrease in infertility with lifestyle changes focused primarily on dietary VS IPSO TA I S RS IUAEL N O . 1 1 2 N SMOARGE A D Z EI N D EI T O
KARLENE KARST, RD , IS A LEADING EXPERT IN NUTRITION AND NATURAL HEALTH. THE MOTHER OF THREE IS THE AUTHOR OF SEVERAL BOOKS INCLUDING HER NEWLY RELEASED, THE FULL FAT SOLUTION.
menstrual cycle, increase cervical mucous, promote ovulation and improve blood flow to the reproductive organs. EPA and DHA are the two crucial omega-3 fats that are required, but are often lacking in the diet. Following conception, DHA in particular is needed to improve birth weight, full-term babies, prevent diabetes, and hyperactivity in children later on.
Fill Your Plate with Omega-3s
Your diet should consist of avocados, free-range eggs, grass-fed meats, nuts and seeds, green leafy veggies, full-fat improvements. Of specific importance dairy, healthy cooking oils such as is the consumption of healthy fats. coconut, grape seed, avocado, olive, Fats build your cells walnut, flax and pumpkin seed oil for Our bodies are built of billions of cells; garnishing veggies and salads. Fatty cells are built of membranes and memfish such as sardines, anchovies and branes are built from fats. A diet that mackerel are your best dietary sources contains processed, convenience foods, of EPA and DHA. These fats are hydrogenated oils, or fat-free foods heat-sensitive so remember this while will not provide fats the body needs to cooking them as to not denature the build fluid, flexible cell membranes healthy omega-3s by overheating. Try that can absorb nutrients, and create to eat fatty-fish at least 2 x per week. In healthy hormones. Cholesterol and addition, a high-quality, natural triglysome saturated fats are also important, ceride fish oil omega-3 supplement is as cholesterol is the precursor to all recommended in an effort to get higher hormones, including progesterone. concentrations of EPA and DHA, which A wide variety of fats especially can otherwise be difficult to get from essential fatty acids are important for diet alone. One teaspoon of an all-natfertility. Essential means our body needs ural liquid fish oil will provide 1,500 them, but canâ€™t make them so they must mg of omega-3s, which is the minimum come from the diet. Omega-3 fats have daily recommendation of omega-3s. d been shown to decrease inflammation LEARN MORE AT SEA-LICIOUS.CA (a cause of infertility), regulate the
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Preferred Nutrition for
PHOTO © ALB I NA GLI SI C
1 in 3 Canadians have low thyroid The thyroid gland is a small, butterfly-shaped gland located in the base of the neck on both sides of the lower part of the voice box (larynx) and upper part of the wind pipe. BY DR. MARITA SCHAUCH, BSC. ND
The thyroid produces hormones called thyroxine (T4) and triiodothyronine (T3) which regulate the body’s metabolism by controlling body temperature, the synthesis of protein and the release of energy from the cells. Hypothyroidism (underactive or low thyroid function) is the most common thyroid disorder, affecting up to 25% of North American women and 10% of men. Symptoms vary widely and can develop slowly over years—making them easily mistaken for other issues or overlooked. Symptoms can include: • Fatigue • Low libido • Difficulty • Cold hands staying warm and feet • Dry, brittle hair • Hair loss • Weight gain • Dry, pale, • Thin, brittle scaly skin nails • Depression V PI SOT N A SM A ZEI D N IET O I SRSI U S OARG ED A EL N O . 1 1 2
• Headaches • Constipation • Puffy face
• Infertility, miscarriage
symptoms of low thyroid. Don’t assume that this is due to peri-menopause or menopause; you could be suffering from symptoms of low thyroid. Risk factors include: • Female over 50 • Autoimmune disease • Close relative with low thyroid or autoimmune disease • Previously treated with radioactive iodine • Radiation to neck or upper chest • History of thyroid surgery
Clinically low thyroid, as confirmed by your doctor, requires prescription Hypothyroidism or low thyroid medication. However, if your tests occurs when the gland fails to produce come back normal and you are still sufficient amounts of the thyroid horexperiencing symptoms you can support mones T4 and T3 or if there is a failure your thyroid with a natural formulation in the conversion of T4 to T3. When containing L-tyrosine, ashwagandha, blood levels of T3 and T4 increase, the guggul, pantothenic acid, copper, pituitary gland slows down production manganese, iodine and selenium as of TSH. Commonly, TSH is the only found in ThyroSense. blood test ordered to measure thyroid I recommend ThyroSense for the function. If the TSH falls between support of thyroid health in my patients 0.38 to 5.5 IU/ml the test is generally with symptoms of low thyroid. It does not considered normal. However, most replace prescription thyroid medication, naturopathic doctors and some medical but can provide nutritional support to doctors will treat patients if the TSH lab help with the symptoms of low thyroid. value is above 1.9—especially if you have It can also be used by women already on several of the low thyroid symptoms. low thyroid medication but still experiMany doctors screen older women encing symptoms. Ask for it at your local for low thyroid disease during routine Natural Health Retailer. d annual physicals. Most women who are approaching menopause will experience LEARN MORE AT PNO.CA
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For a woman's mind, body, and soul. Women often carry the weight of the world, so self-care is essential and indulgences necessary, to fill our cup. Here are a few of my favourite things, sure to soothe, balance, and protect.
Harmonic Arts Botanical Dispensary, 5 Mushroom Chocolate + Divine Feminine
These “medicine foods” truly nourish the mind, body and soul. I love the combination of the immune-balancing, medicinal mushroom-spiked, coconut-sweetened drinking chocolate with 1 heaping teaspoon of the new Divine Feminine for a truly magical tonic. Maca, Lotus Pollen, Shatavari and Ashwagandha are just a few of the tonic herbs included. Nourish the reproductive organs, balance the hormones and nervous system, and keep the detoxification pathways flowing. I like to make a warm drink, with a little honey, using brewed Chaga or Rooibos tea as a base. Enjoy! >> harmonicarts.ca
Éminence Organic Skin Care, detoxifying microgreens anti-pollution trio.
I’m loving these new organic skin care products from Éminence. They call this detoxifying trio the “anti-pollution solution”, enhanced with a microgreens complex and other actives that protect against sun damage, oxidation, and pollution. Particularly when used at night, these products are beautifully fresh and active, leaving the skin hydrated, plump, and dewy the next day. >> eminenceorganics.com V I S TA M A G A Z I N E I S S U E N O . 1 1 2
Orange Naturals, tinctures
Natural Traditions Ahiflower Oil Omega 3-6-9
Grown in the UK, this product is an excellent way to nourish your body with plant-based omegas, which all experts agree, most women are seriously lacking. According to the manufacturer, Ahiflower® oil is the richest and most effective combined omega-3 (SDA and ALA) and omega-6 (GLA and LA) fatty acid source from a single non-GMO plant found in nature. >> healthmatterscanada.com
I’m really into tincture these days. If taken fifteen minutes before meals or 1 hour after, I find that they “go to work” right away. I’ve been experimenting with the Orange Naturals tinctures and find that a little evening “cocktail” of Chamomile and Passionflower is incredibly calming, and an excellent substitute if you crave that end-of-the-day glass of vino. Medicinally, Passionflower is said to tranquilize and settle edgy nerves, while Chamomile also has the added benefit of calming a nervous stomach. If I’m feeling like I need a little extra, I’ll take a second serving with a herbal tea before bed. Sweet dreams! >> orangenaturals.com
I really cannot say enough about the whole dermal needling trend. My skin has never felt or looked better. Beginning with an in-clinic treatment (see page 22) and consultation with skin care expert, I’ve been using the roller 2 x week for 5 minutes for a few months, and it just gets better and better. Together with clean and effective skin care products, I think that most of you will see the glow too, in no time! >> skinspin.com
Pure Potent Wow aromatherapy Frankincense roll-on
I love this beautiful Frankincense roll-on, it’s woodsy and balancing. This oil is made from the resin of the boswellia tree, which originates in Oman. I find it incredibly soothing for the nervous system, and balancing to the hormones. Can be rolled-on topically for pain or menstrual cramps. I like to layer it as a personal fragrance. Works well with Clary Sage and Lavender for a bath ritual. >> purepotentwow.com
Lotus Wei Flower Essences, Radiant Energy
With devout fans like Dr. Andrew Weil, Johnny Depp and Oprah, these blends have received a lot of attention. I’ve recently discovered them and have been inspired to rediscover flower essences. This particular one is for fatigue due to computer and cell phone use (check!), but also air travel and the accumulation of energies not your own. >> lotuswei.com
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The Spice Mistress
Ayurvedic practitioner, aromatherapist and entrepreneur, Glynnis Osher.
GLYNNIS OSHER HAS CREATED AN AROMATIC ONLINE LEARNING EXPERIENCE, THE AROMADOSHA BLUEPRINT. THIS COURSE EXPLORES AND ENLIGHTENS HOW A SIMPLE DAILY SELF-CARE PRACTICE IN AYURVEDA, AROMATHERAPY, AND AROMANUTRITION CAN TRANSFORM YOUR WHOLE HEALTH FOR LIFE. CONNECT WITH GLYNNIS: FACEBOOK/INSTAGRAM @THISISTHESPICELIFE THESPICELIFE.COM
Where did you get the title “The Spice Mistress”? The spices really talk to me. They change my mood, inspire me and bring healing and great aromatic delight to my entire being. I have a natural affinity with them and when I work with them it’s like alchemy.
Do the Ayurvedic principles influence how you cook? Absolutely! I am so deeply attuned to Ayurveda through over 18 years of integrating its profound wisdom into my life. This means I create a meal with the six tastes, the seasons, and my dosha constitution always in mind. I also cook with sacred intention, infusing love into every meal.
What are your top 5 musthave, go-to spices? So hard to pick just five but I would have to say cardamom, black pepper, turmeric, ginger, and star anise. These are all spices I use in my chai elixirs and meals almost daily. Can I add one more? Cinnamon!
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Nourish the Goddess within
Eating with the Seasons
Revitalize and rebalance your mind, body and soul with these Ayurvedic-inspired recipes.
Kichadi cakes with three divine dips BY G LY NNI S OSH ER
• 1 cup split mung beans • 1 cup white basmati rice • 4 1/2 cups water • 2 tbsp minced ginger • 1 small onion, finely diced • 1 tsp cumin seeds • 1 tsp coriander seeds • 1 tsp fennel seeds
• Pinch saffron (6–8 threads) • 1 tsp turmeric • 1 1/2 tsp salt • 1/2 tsp black pepper • 1 tbsp Ghee plus 6 tbsp for frying • 1/2 cup sliced spring onions including green tips
Creamy Minty Pink Raita STIR 1/3 CUP OF PEELED, VERY FINELY GRATED BEETS, 1 TSP DRIED OR FINELY MINCED FRESH MINT, 1 TSP LIME JUICE, 1/4 TSP FINELY GROUND PEPPER AND A PINCH OF SALT INTO 1 CUP OF THICK GREEK YOGURT. DO NOT BLEND, IT WILL TURN LIQUID. FOR A SMOOTHER TEXTURE STRAIN THE
RAITA THROUGH A MEDIUM STRAINER
Rinse rice and beans until water runs clear. In a medium pot sauté onions and ginger in 1 tbsp ghee for about 4 minutes on medium heat. Stir in the fennel, cumin, and coriander seeds and sauté another minute. Stir in saffron and turmeric. Add rice and beans and sauté for 3 minutes, add water and stir. Cover pot and bring to a boil. Turn down to simmer for 20 minutes. Mix in spring onions and salt and pepper. 2. Allow to cool. Place in fridge for a few hours or overnight making it easier to form into cakes. 3. To form the cakes press kichadi firmly into either a ramekin, small round bowl or measuring cup. You want cakes to be flat, round and well pressed together. In a non-stick pan or a skillet add 4-6 tbsp ghee and heat; sauté cakes on medium heat until one side is crispy. Flip gently with a spatula. Be careful to get right under the cake so as not to disturb the crust. Fry until golden brown and crispy. Plate the cakes alongside the three dips. Add delicate micro greens and edible flowers as a garnish. 4. Kichadi is a classic Ayurvedic food for healing and rejuvenation—easy to digest and incredibly satisfying. With the 6 tastes of the dipping sauces, you may find yourself completely satiated and free of cravings.
TO REMOVE BEET BITS. GARNISH WITH
A SPRINKLE OF MINT. GROUNDING AND A GOOD DIGESTIVE, THIS DIP HAS A PRIMARILY SWEET, SOUR AND SALTY TASTE.
Tangy Cilantro Pesto WASH 2 CUPS CILANTRO AND CUT OFF THE WOODY ENDS OF STEMS. ADD /3 CUP WALNUTS, 1 SMALL JALAPEÑO,
2 TBSP PEELED AND MINCED FRESH GINGER, 3 TBSP OLIVE OIL, 2 TBSP FRESH LEMON JUICE, 2 TSP RICE VINEGAR, /4 CUP COCONUT WATER AND 1/4 TSP
SALT INTO A BLENDER AND BLEND UNTIL CREAMY. THIS TART AND BITTER DIPPING SAUCE ADDS A BEAUTIFUL CONTRAST TO THE SWEET KICHADI CAKE. CILANTRO IS A NATURAL BLOOD PURIFIER AND DETOX AGENT FOR THE LIVER. THIS POTENT HERB HAS ALSO BEEN FOUND TO HELP DETOX LEAD AND OTHER METALS FROM THE BODY. IN AYURVEDA, CILANTRO IS A COOLING HERB THAT REDUCES HEAT IN THE BODY.
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Mango Ginger Chutney PEEL AND DICE 2 MEDIUM RIPE MANGOS. CHOP 6 PITTED DATES INTO SMALL PIECES. IN A SMALL PAN HEAT 1 TBSP GHEE. ADD 2 TBSP MINCED GINGER AND 1 MINCED THAI CHILI AND SAUTÉ FOR A FEW MINUTES. ADD THE MANGO, DATES AND 1 TSP GROUND CARDAMOM, SAUTÉ FOR 5 MINUTES. ADD 3 TBSP LEMON JUICE AND SAUTÉ ANOTHER 5 MINUTES. ADD SALT AND MIX WELL; ALLOW TO COOL AND PUREE IN BLENDER UNTIL SMOOTH. THIS SPICY SWEET CHUTNEY STIMULATES SLUGGISH DIGESTION AND CELEBRATES THE BOUNTY OF SUMMER.
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THE PRACTICE OF TOASTING, GRINDING, AND MELDING THE SPICES, CONNECTS US WITH THE WISDOM OF NATURE. AS THE AROMATIC OILS ARE RELEASED THROUGH STONE ON SEED WE WAKE UP THE SENSES. FROM AN AYURVEDIC PERSPECTIVE ADORNING FOOD WITH A DIVERSITY OF SPICES BRINGS SATISFACTION TO THE MEAL THROUGH THE SIX TASTES AND HELPS DIGESTION AND ABSORPTION OF NUTRIENTS.
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Aztec blessing gomasala BY G LY N N I S O S HE R
• 2 tsp cardamom seeds (good digestion, aphrodisiac) • 2 tsp cumin seeds (boosts metabolism, cuts cravings) • 2 tsp coriander seeds (blood and liver detox) • 2 tbsp cacao nibs (antioxidants, lowers stress) • 1 cup raw sesame seeds (strengthens the bones) • 1 tsp turmeric (anti-inflammatory) • 1 tsp smoky chipotle powder • 1/2 tsp cayenne (boosts circulation) • 1/2 tsp finely ground Himalayan salt • 1/2 cup stone ground organic corn chips (red, blue or yellow) PREPARATION:
Toast each spice until the aromatic oils are released. Roughly grind (not powdered) the spices and sesame seeds. Add the turmeric, chipotle, cacao nibs and salt. Crush the corn chips into small bits. Add the salt. Meld all together. 2. Boost the pleasure of your meals and sprinkle lavishly as a condiment over rice, quinoa, avocado toast, scrambled eggs, popcorn, salads, sandwiches, soups, roasted veggies. 1.
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EVERYONE LOVES A GOOD MORNING SMOOTHIE. THE THING IS, IN AYURVEDA SMOOTHIES ARE DEEMED TROUBLESOME TO THE DIGESTIVE SYSTEM UNLESS MINDFULLY IMBIBED IN THE RIGHT WAY AT THE RIGHT TIME. YOUR SMOOTHIE MAY BE PACKED WITH INCREDIBLE NUTRITION BUT YOUR BODY MAY NOT BE ABLE TO ABSORB ANY OF IT. COLD DRINKS AND FOODS DAMPEN THE AGNI OR DIGESTIVE FIRE AND IF SMOOTHIES ARE YOUR GO-TO MORNING MEAL HERE ARE SOME TIPS TO ENJOY THEM WITHOUT SIDE EFFECTS IN THE LONG TERM (SUCH AS POOR DIGESTION, GAS, BLOATING, DRY COLD SKIN, BRITTLE HAIR, CRACKING JOINTS, AND A FRAGILE NERVOUS SYSTEM).
FROM AN AYURVEDIC PERSPECTIVE THE IDEAL TIME OF MORNING TO ENJOY A BREAKFAST SMOOTHIE IS IN THE LATE SPRING AND SUMMER BETWEEN 10AM AND NOON. THIS IS WHEN THE DIGESTIVE FIRE IS AT ITS PEAK. SHATAVARI (ASPARAGUS RACEMOSUS) IS A WELL-REVERED IMMUNE-BOOSTING TONIC AND ONE OF THE NUTRITIVE HERBS EASY TO ADD TO YOUR MORNING SMOOTHIE. THIS POWERFUL PLANT MEDICINE HAS BEEN USED FOR CENTURIES IN AYURVEDA TO SUPPORT THE FEMALE REPRODUCTIVE SYSTEM, ASSIST WITH GOOD DIGESTION AND BALANCE HORMONAL HEALTH TRANSITIONING GRACEFULLY THROUGH ALL THE CYCLES AND PHASES OF LIFE. THESE POTENT AYURVEDIC HERBS ARE BEST DELIVERED, DIGESTED, AND ABSORBED WITH FATS SUCH AS COCONUT MILK AND WARMING SPICES SUCH AS GINGER, BLACK PEPPER, AND CARDAMOM.
Tridoshic breakfast smoothie
BY G LY N N I S O S HE R
(optional). Geranium is a powerful uplifting and stabilizing mood tonic for women and adds an exquisite flavour to the smoothie. Allow to stand for 10 minutes to thicken.
L AY E R 1 . CH IA CHA I COCON U T P U D D I N G
Blend one cup coconut milk to make sure it is creamy. Add 1/4 tsp ground cardamom, 1/4 tsp ground cinnamon, 1/4 tsp ground dried ginger and a pinch of ground black pepper. Add 2 tbsp chia seeds and 2 tsp maple syrup or agave and mix together. Pour in to fill a third of 2 medium mason jars and place in fridge to gel while preparing the other layers.
LAY ER 3. G REEN G OD D ESS
Blend until smooth 1 cup fresh washed spinach leaves, 1 tsp spirulina, 1 heaped tbsp sesame tahini, 2" fresh ginger, 1 tsp lemon juice and 1/4 cup coconut water. L AY E R 2 . B E R RY Y U MMY SHA K TI 4. Pour over berry layer and top 2. Blend 1/2 cup blueberries, 1/2 cup with berries or coconut flakes, strawberries, 1/2 cup raspberries nuts, or seeds to make for a 1 banana, 1 heaped tsp shatavari nourishing yet light breakfast. powder, 2 drops geranium essential oil Straw or spoon? You decide. 3.
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CHOCOLATE IS A NUTRIENT-DENSE FOOD THAT HAS MULTIPLE FEEL-GOOD BENEFITS. GET YOUR DAILY QUOTA IN THIS RICH BUT LIGHT AROMATIC BROWNIE PERFUMED WITH THE HORMONE BALANCING, STRESS REDUCING AND ANTI-DEPRESSANT ESSENTIAL OIL OF ROSE GERANIUM.
Perfumed chocolate goddess brownies B Y G LYN N IS OS H ER INGREDIENTS:
• 1/2 cup spelt or unbleached 1/2 cup coconut water if not white flour adding geranium essential oil) • (can also substitute a gluten-free • 1/2 cup melted coconut oil flour blend) • 1 1/2 tsp vanilla extract • 1/2 cup almond flour • 1 tbsp lemon juice 1/ cup raw cocoa powder • 10 drops of geranium • 3 • 1 tsp baking soda essential oil (optional) • 1 cup raw cane sugar or • 1 80g slab dark chocolate coconut sugar (80% or darker) • 1/2 tsp salt PREPARATION: • 1 tsp cinnamon 1. Sift dry ingredients into a bowl • 1 cup coconut water or coconut and mix. Mix wet ingredients milk to make it extra creamy together in a separate bowl (add the • (You can use 1/2 cup rose water and geranium essential oil). Blend wet
into dry, mixing well. Pour evenly into a greased (with coconut oil or ghee) 8x8 baking dish. Bake for 30 minutes at 350 degrees. Take out of oven and place on a metal cooling rack. Add chocolate topping. 2. After removing from oven, generously grate half the dark chocolate bar over entire top allowing it to melt in. When cool grate the remaining chocolate evenly over top. 3. Cut into 4x4 squares. Decorate with edible flowers. 4. Delicious topped with coconut ice cream or coconut milk. d
PHOTO © SAB I NE EDR I SSI -B R EDEN B R OC K / TH E N ATUR AL IS T PUB L IS H IN G CO R P.
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What’s your definition of ‘health’? Life is busy. As a society, we’re overworked, under-rested, overfed and undernourished, and we find ourselves raising our hands while gesturing ‘WTF!’
Dai Manuel DaiManuel.com @daimanuel Dai Manuel is a coach, lifestyle mentor and bestselling author of the Whole Life Fitness Manifesto, an
indispensable guide for a healthier mind, body and spirit. As a digital thought leader and lifestyle mentor, Dai empowers people to lead a ‘FUN’ctionally fit life through education, encouragement and community. Dai models his work on the basis of 5 pillars: Fitness, Family, Finances, Faith with an overarching roof of ‘FUN’ built on a solid foundation of health.
It begs the question, what does health mean to you? If we all had a clear definition of what health is to each of us, don’t we have to make the right choices by eating smart and exercising regularly? Moving more, moving well as we age is important in maintaining our vitality and health. We need to eat a certain way to sustain the lifestyle we want. However we’re all searching for shortcuts and hacks, tending to take everything we read, see, and hear, for face value. Our understanding of health is tied to numbers rather than how we feel, and how we want our future selves to feel. We define our level of health by time at the gym on the treadmill, amount of days we lifted weights, total sets, reps, poundage and rounds, calories in and calories out, daily macros, our best 5k time, the amount of Zumba classes we attended, and ultimately how many pounds and inches we lost or gained. Media does a fantastic job of reinforcing this notion—goals tied to numbers, which require no time and minimal effort. When we fail to sustain results, we’re quick to reach for the next ‘as seen on TV’ in magazines which promises us quicker results with less effort until we fail again. Nutrition is no better understood or defined as it relates to defining health. For example, take the word ‘diet’. By definition, it refers to the types of foods a person consumes. However, for the general population it’s synonymous for ‘losing weight’. A study conducted by psychologist Dr. Paul Rozin explored North Americans’ tendency to simplify nutrition information by presenting a series of simple questions and scenarios. “Imagine you have a table in front of you with corn, alfalfa sprouts, hot dogs, spinach, bananas,
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peaches and chocolate. Like the TV show, Survivor, I drop you off on a deserted island with orange trees and water, and I give you the option to choose 1 of the 7 foods from the table. Thinking survival, you can eat that one food each day for the year, which one would you pick in hopes it keeps you alive?” Over half the respondents choose bananas (42%) and spinach (27%), followed by corn (12%), alfalfa sprouts (7%), peaches (5%), hot dogs (4%) and lastly chocolate (3%). The study argues that only two of the food options truly have a chance at sustaining someone’s life for the year—hot dogs and chocolate! They are complete foods with full amino acid (protein) profiles.
We need all the macronutrients like fat, protein and carbohydrates, to sustain our bodies and optimize health. Even though these two choices may not be considered the healthiest of options for everyday living in our cultures, given the island scenario, they’re the most complete and viable option. So, if you are put in a situation to choose between limited options of foods, go for the most complete food containing a good mix of protein, carbs and fats.
“Once you qualify what being healthy means to you, start living that way.” The psychological phenomenon known as ‘contagion’ is well at work. Contagion is ‘the spread of a behavior pattern, attitude, or emotion from person to person or group to group through suggestion, propaganda, rumor or imitation.’ Additional questions went on to find that many people found a variety of substances (essential nutrients like fat and salt) to be harmful at trace levels. Almost half believed that high-calorie foods in small amounts contain more calories than low-calorie foods in much larger amounts. 19% agreed that ‘a diet cannot have too much protein in it’. Too much protein can lead to kidney problems, weight gain, dehydration and other health issues. The point is, even good foods can be harmful at high doses. Have you ever thought or maybe you do right now, that a low-fat/ no-fat diet was a healthier option to help you better manage your weight? I sure did! I remember a celebrity espousing the incredible weight loss benefits of low-fat, no-fat eating, some
medical professionals claiming it to be great for overall health! Knowing what I know now, boy, was I wrong. Trends come and go, and for many of us our choices ebb and flow right along with them. Let’s be mindful of what’s really important to us by practicing our ABC’s everyday:
A: Always be learning Question everything. Don’t take the newest trend for face value—ever. A little bit of skepticism goes a long way and can save you a lot of grief and frustration in the long run. Learn to read between the lines of the newest fandangled claims and make an educated decision about what matters most for you and your family.
B: Be a role model Become the advocate for what it means to feel healthy. Qualify your results by way of energy, reduced stress, better relationships, and enhanced quality of life. Motivating someone to go for a walk, take in a class or just getting off their keister to move a little more is amazing; showing them how to do it will always be more motivating than telling them how to do it.
C: Choose health Once you qualify what being healthy means to you, start living that way. Start asking yourself two questions daily: 1.“What can I do today to be one step closer to maintaining the healthy lifestyle I want today, tomorrow and the rest of my life?” 2. “What can I eat and drink today that will best fuel my healthy lifestyle and leave me feeling energetic and empowered?” Reaching a goal weight, a PB on a 5k or dropping 3 dress sizes are all incredible accomplishments, but those don’t define you; they’re simply milestones along the road to you living the healthiest life possible. d
Next issue July /August 2017
Holistic pet care special section Earthing 101: How to ground yourself Biodynamic farming Ikebana, the Japanese art of floral arrangement
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Burpees can improve your sex life! Bedtime foods
The dynamic team behind Montreal-based
Bryce Wylde A DAY IN THE LIFE
P R INT ED IN C A NA D A
Superfoods for sleep and arousal
The three pillars
Zero-waste work lunches
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Arianna Huffington's sleep revolution
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A DAY IN THE LIFE
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Dr. Christiane Northrup A Day in the Life
Christiane Northrup, M.D., is a visionary pioneer in women’s health, board-certified ob/gyn, and three-time New York Times bestselling author.
1. HOW DO YOU BEGIN EACH DAY? Saying affirmations out loud. Then a 10 minute meditation. 2. DO YOU HAVE A ‘GO-TO’ NATURAL HEALTH PRODUCT? I have many. I am currently using the AmataLife Pueraria mirifica supplement. 3. VEGAN? VEGETARIAN? PALEO? OMNIVORE? FLEXITARIAN? Flexitarian. (I grew up on a farm where we raised black Angus beef cattle—who had a great life!) 4. WHAT’S YOUR SECRET TO STAYING HEALTHY WHILE ON-THE-GO? Getting enough sleep! 5) WHAT’S ON YOUR NIGHTSTAND? The Cultural Self by Dr Mario Martinez. I just finished The Invention of Wings by Sue Monk Kidd (so it’s still there. I loved it!) 6) IF YOU COULD CHANGE ONE THING ABOUT MODERN HEALTH CARE, WHAT WOULD IT BE? The focus on “what can go wrong” and scaring people to death. 7) WHAT INSPIRES YOU? The fact that so many young people I meet are tapped into holistic ways of thinking and behaving. The future is bright. d
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Good morning, Calm
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Welcome to a more organic way of Being. The Women's Health Issue.