Vista Issue 85

ISSUE 85 Nov/Dec 2012

Canada’s Favourite Health Magazine

Y O U R C A N A D I A N H E A L T H A N D W E L L N E S S C O N N E C T I O N

30 Days to stronger ImmunIty

pg.. 24Interview with

olympic gold medalist

rosIemacLennan

all about ceLIac DIsease

yummy gluten-free recipes

the ceLIac menu: Foods to avoid;Foods to Question

Stay relaxed but alert!

• Relaxation• Calm and Peace• Concentration• Better Sleep

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C O N T E N T S12 Strengthen Your Immune System in 30 Days By Lorna R. Vanderhaeghe, M.S. Three super nutrients to fight immune dysfunction.

14 Echinacea Update: New Studies Tell All By Monika Haefele New study proves effectiveness of echinacea.

16 Nutrition and Your Mood By Jolie Root, LPN, LC. The foods and supplements that will boost your mood.

18 Time to Compete (Part II) By Dr Cory Holly Training for competition.

22 Healing Heart Disease Naturally By Elie Klein, B.Sc., ND Basic nutrients can treat the causes of heart disease.

24 Canada’s Golden Girl: Olympic Gold Medalist Rosie MacLennan By Liberty Craig The focus, skill and dedication that led to Canada’s only 2012 gold.

28 Recipe for Health: Almond Cranberry Loaf By Tracy Kaye Holly, CSNA Master

29 Your Immune System: The Key to Optimal Health and Vitality By Marva Ward Strengthen your natural defenses this cold and flu season.

Issue 85 | Nov/Dec 2012C O N T E N T S

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Belly fat is the most common complaint. No end of sit ups and crunches makes it disappear. Starving and

running the treadmill for hours every week doesn’t seem to budge belly fat either. Most women know there is a connection

between the loss of their waist and their changing hormones—and they are correct. There are several hormones involved

in the development of belly fat, but the main hormone contributing to our expanding girth is insulin. But it doesn’t

end there. Insulin is a powerful hormone that when in excess also causes an elevation in circulating male hormones.

These male hormones can cause male facial hair growth in women, acne, and worsen Polycystic

Ovarian Syndrome (PCOS) too. In men when insulin is elevated their testosterone converts to estrogen and they develop

a beer belly and breasts. Elevated insulin is related to weight gain, high cholesterol and

triglycerides, diabetes and especially excess belly fat. Skintags are an early sign of pre-diabetes due to

higher than normal blood sugar and insulin. And often the foods we choose also cause blood sugar and

insulin to become further disrupted. Thankfully the secret

to busting belly fat and normalizing insulin and male hormones

just got easier. For the past 25 years, a nutrient called Chirositol™ found in Glucosmart has been involved

in over 30 published studies at the Virginia Medical School.

Glucosmart is an effective supplement for insulin resistant

conditions like metabolic syndrome, Type-2 diabetes, PCOS , and excess testosterone conditions like

acne and male facial hair growth in women. It has also

been shown to reduce appetite and improve our

happy hormone serotonin. Reduced serotonin is

linked to increased sugar cravings. So by balancing

serotonin, Glucosmart also helps control appetite. Chirositol™ mimics insulin activity, thereby helping

to control blood glucose levels. And it will not cause low blood sugar in those with normal blood sugar levels.

Beyond Glucosmart’s insulin and blood sugar control benefits, studies show Glucosmart is beneficial

for PCOS, and weight control. In women with PCOS, weight gain around the hips and thighs, insulin

resistance, higher-than-normal male hormones and infertility due to not ovulating are major components of the

condition. PCOS is a very challenging condition to treat and Glucosmart can effectively

reduce excess male hormones, weight gain and appetite. But where Glucosmart really

shines is in helping to fight belly fat in both men and women.

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Discover the Connection Between Belly Fat, Skin Tags, Male Facial Hair Growth and Diabetes

1.877.805.5353Vista_NovDec_issue_85.indd 1 10/2/2012 8:04:11 AM

In this great country of ours, we have a population of 34,000,000-plus peo-ple. The province of Ontario is home to 13,500,000 and the small town of King City in Ontario boats a meager portion of that at just under 5,000

people. Despite the small size of this area, King City is the hometown of Rosie Maclennan. Rosie was Canada’s only gold medalist at this year’s summer Olym-pics in London. Most of you had never head of Rosie before the Olympics and, even after her incredible accomplishment of being the best competitor in the world at her sport, she remains an obscure figure at best. I admit to never hav-ing heard of Rosie myself before the games; until she won her medal, it is un-likely many of us knew her name.

The fact that she was virtually unknown as a representative of our country should raise awareness in us all regarding the caliber of our national athletes. If Rosie was an American, she would be celebrated as a national hero and her gold medal would be worth literally millions of dollars to her in endorsements. We would see her face repeatedly on countless commercial products and she would be embraced as an iconic figure. Instead, here in Canada, she was sim-ply part of an Olympic parade of athletes through downtown Toronto. She will likely struggle for funding to continue training for the next four years and she is unlikely to be given due recognition of her incredible, once in a lifetime accomplishment.

Why is it that we do not give our Olympic athletes the credit, social stand-ing and support they deserve? Rosie should be celebrated by us all on a level far surpassed by what has been evident. The underlying philosophy of the Olym-pics embodies the best traits of competitive sport, including fair play, fellow-ship, camaraderie, honesty and accountability. These are exceptional guidelines not just for sport but for life as well. It is not just about winning or getting to the top of the podium – but the fact is that she did. She went out there and gave the best performance of her life, and gave Canada gold medal validation at the summer games by being the very best she could possibly be and achieving what no other Canadian was able to. Rosie should be seen as a role model for young Canadians, both athletes and non-athletes. I believe we owe her due respect and attention, and she should be celebrated as a champion for the rest of her life.

We bring you her story of the competition, preparation and dedication that allowed her to become an Olympic champion and to give Canada a place in Olympic history. Let’s all make the effort to be a nation of proud supporters. After reading Rosie’s story, I encourage you to contact her through her website and let her know exactly how we feel about her unforgettable accomplishment. Her website is www.rosiemaclennan.ca.

In this issue of Vista, we focus on the very serious and real issue of Celiac disease awareness. Over a quarter million Canadians are affected by this dis-ease and that number is growing every year. This issue we bring you several gluten-free recipes and enhance your awareness with some interesting facts about Celiac disease. If you are affected or know someone who is and need answers, this is the issue for you.

Publisher: Trent Nellis

ediTor: liberty Craig

MarkeTiNg direCTor & assoCiaTe ediTor: shelly-lynn Nellis

arT direCTor: Michelle beaudry

CoPy ediTor: dan Tidsbury

adverTisiNg sales: 1-877-905-7771

Cover Credits:

PhoTo: James heaslip Photography

jamesheaslip.com

CoNTribuTiNg WriTers:

Allison tannis, Ann Preston, dr Cory Holly, elie Klein, Jolie M. root, Liberty Craig, Lorna r. vanderhaeghe, Marva Ward, Monika Haefele, tracy Kaye Holly, trish Fletcher

VISTA Magazine 13256 55a avenue surrey, bC CaNada v3X 3b3 Tel (604) 591-9991 or (877) 905-7771 e-mail [email protected] www.vistamagonline.com

vista Magazine assumes no responsibility for unsolicited material. opinions ex-pressed herein are those of the authors and advertisers and do not necessarily re-

flect 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 2012, 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 bimonth-ly, send $39.95 + hsT $4.80 = $44.75 for 1year subscription. include your address and we’ll ship you our next issue. single copies are also available for $6.95 + hsT $.80 = $7.75. Canadian Publications Mail Products sales agreement #40025872 issN #1715-8214

This issue of proudly brought to you by:M A G A Z I N E

Trent E. Nellis, PublisherTo contact Trent Nellis via e‑mail, write to [email protected]

Publisher’sTrent E. Nellis ‑ Publisher, Vista Magazine

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VISTA MAGAZINE ISSUE 858

C O N T E N T S30 Bio-K + 50 Billion Live Bacteria in One Little Bottle!

32 About Celiac Disease From the Canadian Celiac Association

32 The Gluten-Free Diet From the Canadian Celiac Association

34 The No Grainer Baker: Carrot Cake Celiac Style By Ann Preston Have your cake and eat it, too.

36 Scrumptious Celiac-friendly Recipes from The Dairy-Free & Gluten-Free Kitchen

38 Negative Ion Infusion Therapy By Trish Fletcher Does this popular therapy really work?

40 Sick As a Dog: Natural Ways to Keep Your Pet’s Health In Check By Allison Tannis, BSc MSc RHN Oregano oil is the Swiss army knife of pet medical supplies!

42 Editor Selects

Issue 85 | Nov/Dec 2012C O N T E N T S


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Liberty Craig, Editor

In this special issue of Vista, our focus is on Celiac disease: what it is, why so many people have it, how it can be treated, and how even foodies can continue to indulge in the pleasures of life despite their food intoler-

ances. As roughly 260,000 Canadians are all too aware, Celiac disease is an auto-immune disorder of the small intestine that causes a reaction to gluten proteins. Unfortunately, gluten shows up all too commonly in unexpected places. In this issue of Vista, we’ve included a food guide from the Canadian Celiac Association to help you navigate the foods you should avoid plus the foods you should question – those that may contain hidden gluten.

Approximately one percent of North Americans suffer from celiac dis-ease. However, a great many more experience non-celiac gluten sensitivity – at least twelve percent of the population. Gluten sensitivity is a scientifically different phenomenon but the results are similar: an inability to digest glu-ten without discomfort. Furthermore, those with Celiac disease and gluten sensitivity can experience progressive damage to the intestinal wall, which can in turn lead to a host of other medical problems. There is no known cure for Celiac disease; food avoidance is the only measure. A strict adher-ence to a gluten-free diet may sound difficult, but growing awareness of the issue is making our world much more Celiac-friendly. Products abound in the marketplace and people are learning to do without. Gourmet cuisine is getting a makeover – as evidenced by the scrumptious gluten-free recipes included in this issue.

Our feature cover story is with Rosie MacLennan – Canada’s only gold medalist at the 2012 summer Olympics in London. Rosie’s friendly face and pleasant disposition might belie the incredible strength, endurance and de-termination it takes to be an Olympian, except for the fact that Rosie enjoys herself each step of the way. She takes us through the intense moments of her Olympic performance and gives us an inside glimpse into the lifestyle of a world-class athlete, including her fitness, training and diet regimens. It may come as no surprise that Rosie’s pre-Olympic diet was gluten-free!

DeskEditor’s

Liberty Craig ‑ Editor, Vista Magazine

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12 VISTA MAGAZINE ISSUE 85


Strengthen Your Immune System

in 30 Days



Strengthen Your Immune System

in 30 Days

Your immune system is a highly specialized front-line defense army that identifies, remembers, attacks and destroys dis-ease-causing invaders and transformed or infected cells. The

immune system seeks, recognizes and destroys the body’s enemies. When functioning optimally, the immune system is a powerful protec-tor. Few viruses, bacteria, fungi, cancer cells and parasites are allowed to set up house and wreak havoc if the immune system is operating at peak performance. So determined is the immune system to destroy in-vaders that it can often go awry and start damaging the body itself. We see this with autoimmune diseases like lupus and rheumatoid arthritis. Boosting the immune system is not the answer, as that can worsen allergies and autoimmune diseases. Creating a strong and healthy im-mune system that keeps you protected and does not become overac-tive is the answer.

How to Fight Immune DysfunctionSymptoms of immune dysfunction include the following:

• Frequent colds and flu• Herpes (cold sore) outbreaks• Allergies• Painful joints and muscles • HPV and abnormal PAP smears• Psoriasis, eczema, hives or rashes• Rhinitis or constant runny nose• Autoimmune disorders• Candida overgrowth • Parasite infections • Bowel disorders

To ensure a healthy immune system that protects us from invad-ers, we can take immune nutrients that keep our immune systems strong. Immune boosters are not the answer as they can cause the im-mune system to become overactive, promoting inflammation and au-toimmune disease. Daily immune support is the answer. The following immune nutrients, taken on a daily basis, should ensure you make it through flu season unscathed.

Beta 1,3/1,6 glucansBeta 1,3/1,6 glucans are a natural gluco polysaccharide derived from the cell walls of a highly purified, proprietary strain of Saccharomy-ces cerevisiae. Beta glucans support a healthy and strong immune system. Several peer-reviewed research studies have shown that when beta 1,3/1,6 glucans are swallowed, the immune cells in the digestive tract transport them to the immune system throughout the body. One double-blind, placebo-controlled trial lasting 90 days in 100 healthy people given 250mg of beta 1,3/1,6 glucans who had developed upper respiratory infections had the total number of days they were sick and symptoms reduce significantly.

We know that those who exercise strenuously are more prone to colds and flu due to the stress on the body. One study found that those who took beta 1,3/1,6 glucans had improved immune response and fewer colds and flu post workout. Experts don’t recommend immune boosters be taken as they can have a negative effect on the body. Sev-eral conditions like allergies are associated with an overactive immune system, and immune boosters can make symptoms much worse. Beta 1,3/1,6 glucans are not immune boosters; they balance and normalize the immune response and strengthen the overall immune system. A

study in which allergy sufferers took beta 1,3/1,6 glucans showed a re-duction in the severity of their allergy symptoms, runny nose and itchy eyes and improvement in quality of life.

Vitamin C Super Nutrient Vitamin C, also known as ascorbate and ascorbic acid, is the most im-portant immune vitamin. Vitamin C has antiviral, antibacterial and anticancer properties and has been found to increase antibodies. Anti-bodies are produced to teach your immune system to recognize a virus and kill it quickly if you are exposed to that same virus in the future. Only nine percent of North Americans are getting enough vitamin C in their diets. Vitamin C protects against viral infections by causing the immune system to send out special immune cells (phagocytes) that engulf and destroy invaders. In the elderly, simply taking 500mg of vi-tamin C per day for 10 days before a flu vaccine will cause the immune system to make more antibodies to the vaccine, thereby improving the benefit of the vaccine. Many older individuals do not benefit from vac-cines because their immune systems are too weak to make antibodies. Vitamin C also enhances glutathione, a powerful antioxidant that aids the immune system, and dramatically enhances the natural killer cells that destroy malignant cells. Buffered vitamin C includes magnesium ascorbate, potassium ascorbate and calcium ascorbate, which are far more absorbable forms and much easier on the stomach than straight ascorbic acid or ascorbate.

Zinc: The Thymus Booster The thymus gland is like the commanding officer of a very large army. Without a healthy thymus, the immune system can’t do its job. Zinc is the most important mineral to the thymus gland. It is so important that if you have an undersized or malfunctioning thymus, simply taking zinc citrate can reverse or rejuvenate the thymus. Over 300 enzyme systems in the body require zinc. As little as 10mg of elemental zinc per day giv-en to the elderly was found to improve the action of T-cells. Zinc’s anti-viral activity was studied in 37 cold-infected people in a double-blind, placebo controlled study where zinc citrate was given over seven days. After one week, over 85 percent of the participants were symptom-free, compared to half the group not taking zinc. Zinc deficiency causes a reduction in T-cells, natural killer cells and thymic hormone, which are all important components of a healthy immune system.

Remember to wash your hands with soap and water often through-out the day as most viruses and bacteria enter the body because we touch our eyes, noses and mouths with infected fingers. Do not use antibacterial soaps, as Tuft’s University researchers found that over time these anti-bacterial agents are making super-bug strains of bacteria. Drink several glasses of water per day to stay well hydrated. The fluid around your eyes, nose and mouth are rich in immune army cells that destroy invaders, but if we are dehydrated, they can’t do their job of protecting us. Also reduce your consumption of sugar. One teaspoon of white sugar will turn off your immune army for six to eight hours.

Lorna Vanderhaeghe is the author of 11 books. With degrees in biochemistry and nutrition, she is a nutritional medicine expert. Her first two books were written on the immune system, including The Immune System Cure and Healthy Immunity. Visit her website at www.healthyimmunity.com for more information.

By Monika Haefele

echInacea upDate: New Studies Tell All

Chances are, you’ve heard echinacea recommended as a treatment for colds and flu. It’s been the go-to choice for

natural health buffs for years, but more recent-ly, its efficacy has been called into question. In order to come up with a definitive answer, in 2009, a group of scientists at the Common Cold Institute of Cardiff University’s School of Biosciences undertook the largest study ever conducted on echinacea (E. purpurea). Af-ter three years of double-blind, placebo-con-trolled tests and exhaustive analysis, they re-leased their findings to industry professionals and the media at a conference held at the Royal Society of Medicine in London in September 2012. Their conclusions? Echinacea is effective both as a remedy and as a preventative treat-ment, and is safe to take continuously for up to four months in order to fortify the immune system.

Colds and flu are the most common ail-ments in the western world and represent bil-lions of dollars lost to the global economy, hun-dreds of millions of days of restricted activity, and a huge burden on health care systems due to increased visits to doctors and clinics. In terms of their costs to western societies, colds and flu rank in the same category as hyperten-sion and COPD. But finding a viable solution can be like chasing smoke, because there are over 200 known viruses with more being dis-covered every day. Try to focus on stopping just one and the others proliferate, while the original shifts and morphs into something new. Although it may sound simple, the best solution is not to get sick to begin with.

That’s where echinacea comes in. Taken regularly, echinacea improves the performance of the immune system, giving the greatest per-formance increase to those at the greatest risk. The Common Cold Institute study revealed that cold episodes were substantially higher among key groups without echinacea.

People who did NOT take echinacea showed much higher risk of cold:

• 66 percent higher risk of a cold in those who were under stress

• 68 percent higher risk of cold among those who got inadequate sleep

• 82 percent higher risk of cold among smokers

People who DID take echinacea had 53 percent fewer colds: Those who took echinacea regularly, by con-trast, were better protected from cold and flu viruses. Those who took echinacea daily for

four months compared to those who took a pla-cebo had more than a 50 percent reduction in their rate of viral infections.

Echinacea reduced symptoms in peo-ple with colds:Of course, if you do get sick, echinacea also works as a remedy to treat the symptoms of your infection. Patients who took echinacea saw, on average:

• A 63 percent reduction in the severity of their symptoms

• A 1.5 day reduction in the duration of their infection

Best taken at the first sign of a cold, echina-cea has antibacterial, antiviral and anti-inflam-matory properties. It works to kill the viruses that cause cold and flu while, at the same time, boosting the immune system to rally the body’s own powers of recovery. What’s more, echina-cea has a modulating effect on the immune sys-tem, bringing it up to its peak efficiency with-out over-stimulating it, which means that, un-like many synthetic medications, it won’t result in rebound symptoms when you stop taking it. Patients taking echinacea had a 52 percent less chance of having to take other medications in fighting off colds and flu, according to the Common Cold Institute research.

But not all echinacea products are created equal. For their study, the doctors at the Com-mon Cold Institute selected a formula that was organic and made from whole plants: a mix of 95 percent herb to five percent root, freshly harvested. We instinctively know that fresh is better when it comes to the food we eat, but the same often applies to the medicines we take. The quality of the ingredients is key in choos-ing an echinacea product that will offer the best protection and maximum results.

The results of this study clearly demon-strate that properly formulated echinacea fills a therapeutic gap in the treatment of colds and flu, functioning as long-term prevention during the season when viruses are most active; short-term prevention during periods of increased risk due to stress or inadequate sleep; and as a treatment for acute symptoms of an infection.

Monika Haefele is an expert in regulatory affairs and has worked extensively in the area of natural health products. She possesses a Bachelor of Science degree in Molecular Bioscience from Concordia University in Montreal.

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Not all echinacea is created equal

Researchers have determined that extracts produced with fresh plants, like A.Vogel’s Echinaforce®, have a concentration of ingredients that is up to two and a half times greater than those made from dried plants.

Echinaforce® comes in a variety of formats- tincture, tablets and orange-flavoured chewables- great for kids. You can choose the one that’s perfect for you.

For further information, including links to clinical studies on the safety and efficacy of Echinaforce®, visit www.avogel.ca

Echinacea: Harness the flower powerModern science has proven conclusively what Native Americans have known for centuries- that echinacea is a powerful weapon in the fight against cold and flu. Thanks to extensive clinical testing, we now know that echinacea functions in two ways:

1. It strengthens the body’s immune response, stimulating the production of antiviral agents to prevent colds in the first place.

2. It decreases inflammation that occurs when the body does catch a virus- inflammation that you feel as the common symptoms of a cold- congestion, sore throat, headaches, etc.

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You might be surprised by the strength of the connection between nutrition and mood. What you eat directly

influences your brain chemistry and subse-quently affects your mood. Making specific food choices can drastically improve the way you feel. If you are deficient in essential nu-trients, your brain chemistry will be impact-ed and you may experience mood swings and behaviour changes.

Food and supplements directly influ-ence specialized brain messengers or neu-rotransmitters (serotonin, dopamine and noradrenalin). These messengers enable and govern communication between nerve cells in the brain and control mood, appetite, thoughts and behaviours. They govern feel-ings of happiness, mental alertness and calm-ness. Since neurotransmitters are derived from compounds in the food we eat, making intentional food choices can modify their levels naturally. This means the right foods control mood and improve one’s physical and mental response to stress, whereas less than ideal choices may contribute to anxiety or depression.

Healthy Fats for Memory and MoodEspecially important to our mental health are the choices we make regarding fats. Fats in our foods regulate memory and mood. The brain is made of 60 percent fatty acids. The long chain omega-3 fats (DHA and EPA) are essential to the optimal performance of the brain. DHA and EPA are found in oily fish such as mackerel, tuna, herring, salmon and sardines, as well as fish oil supplements. If you do not regularly eat two to three serv-ings of fatty fish each week, consider taking a daily supplement. Your risk of depression and stress levels can be reduced by introduc-

ing these healthy fats to your diet. Omega-3 DHA and EPA also support intelligence and memory and protect our brains as we age.

Proteins for Mental PerformanceProteins are the building blocks for most of the body’s cells, nerve tissues and organs. Pro-teins are comprised of amino acids, which are needed to build the neurotransmitters that direct mental performance. Eating proteins with complex carbohydrates will change the brain’s chemistry and support concentration, calmness and sense of wellbeing. That said, specific amino acids from proteins have spe-cific effects on our neurotransmitters and thus our moods. 5HTP and tryptophan, which are found in foods like turkey and milk and in supplements, boost serotonin and, in doing so, support emotional stability and cogni-tion. Phenylalanine and tyrosine, also found in milk, meats and soy foods, support dopa-mine, which allows us to experience pleasure, makes us more sociable, and supports learn-ing and motivation. When dopamine levels rise, we are able to produce norepinephrine, which boosts energy and drive. Supplements may also help us feel more tranquil. The ami-no acid glutamine lifts brain levels of the neu-rotransmitter GABA, which soothes us and supports pleasant mood.

Foods for Tranquility Unrefined foods that are calming include whole grains, free-range meats and eggs, dark fish, beans, seeds and nuts. These foods con-tribute B complex vitamins and magnesium to support cognition and a calm mood. The B vitamins and magnesium keep brain chem-istry normal. Modern processing methods have stripped the B vitamins and magnesium from many convenience foods. Processed or

refined foods also contain synthetic trans fats and excessive amounts of saturated vegetable oils. Trans and saturated fats are destructive versions of omega-6 and should be reduced or avoided altogether.

Earlier this year, a study found that trans fat consumption was associated with higher levels of irritability and aggression. The study’s author, Dr. Beatrice Golomb, said about her findings, “If the association between trans fats and aggressive behaviour proves to be causal, this adds further rationale to recommenda-tions to avoid eating trans fats, or including them in foods provided at institutions like schools and prisons.” This view is supported by an earlier study showing that increased intake of omega-6 fats was associated with increased risk of violent death. The best way to offset the mood and behaviour impact of omega-6 and trans fats is to include more omega-3 fats from both foods and supplements. The omega-3 DHA, which is supplied by eating fish and also by taking fish oil supplements, has the op-posite effect of trans fats: it boosts mood and reduces risk of both suicide and violent behav-iour. A 1996 study taught us that taking DHA supplements reduces aggression in young adults. As well, taking DHA during pregnan-cy greatly supports not only the health of the baby’s brain, but also reduces the chance of the mother suffering post-partum depression.

Diet-related mood swings and behaviour changes can be mild, moderate or severe. To feel your best each and every day, make sure you are feeding your body and brain the nutri-ents you need for a calm, regulated, mentally alert mood.

Jolie Root, LPN LC, is a licensed practical nurse, licensed nutritionist, and medical journalist. Jolie conducts a private practice in Denver where she counsels and educates about nutrition in the field of integrative medicine.

NutritioN

aNd Your Mood By Jolie Root, LPN, LC.

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TIME TO COMPETE (Part ii)

By Dr Cory Holly

In the last issue of Vista, I discussed the philosophy of why I compete as a natu-ral, life-time drug-free bodybuilder, in

this case as a Grand Master in the Hawaiian Natural Muscle Bodybuilding and Fitness Championships in Honolulu June 8th, 2013. Why the focus on natural bodybuilding? I prefer the real thing, meaning a pheno-type created biologically from whole foods, supplements and hard, gut-wrenching, con-sistent workouts. If using testosterone or growth hormones had no downside what-soever, it would still challenge my personal perception of self-reliance and devotion to living the “natural way.” But artificial doping agents do have a huge downside, the most significant of which (for me) are related to sportsmanship, dignity and health.

There are plenty of details that relate to training and dieting when preparing for a show. Below, I will discuss the different meth-odologies and systems I incorporate into my all-natural bodybuilding training regimen.

periodization Periodization involves the manipulation of training variables, such as the number of rep-etitions performed per set, number of sets performed per exercise, total number of sets performed per workout, number and choice of exercises performed, frequency of work-outs, frequency of body parts exercised week-ly, order of exercises, timing of training rou-tine (such as morning, noon or night), varia-tion in percentage of maximum weight lifted, changes in hand or foot spacing, and rest peri-

ods between sets. Periodization prevents stag-nation and greatly reduces training plateaus. It keeps your workouts fresh and alive. Changing your training pattern at regular, preplanned intervals prevents boredom and greatly dimin-ishes risk of injury. This is especially important because if you get injured, you can’t continue training and make further progress.

Training phasesTraining phases vary in length and can be bro-ken down into segments of time based on spe-cific goals and training patterns. A “macrocy-cle” describes a full year of training. It provides a telescopic view of changes that will occur in intensity and volume of exercise, training for-mat and timing of competition. A “mesocycle” usually refers to a time period of four to six



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weeks, or as long as two or three months. A mesocycle reflects changes made to ensure optimal gains in physical conditioning after training a certain way for two to three months. A “microcycle” refers to one week of training. Microcycles define the specificity of training routines week by week and day by day.

Thinking and planning long-term is what I find most people don’t do. In my own training for Mr. Hawaii, my macrocycle began on June 8th, 2012 and ends on the same day in 2013, which is the day of the competition. Looking at the full year or macrocycle in advance on my wall calendar, I have broken the year down into four mesocycles of approximately three months each.

During the first mesocycle, I train heavy. It began June 8th, 2012 and ended September 7th, 2012. By heavy (and I love to train heavy) I mean rep ranges of three to six for all primary compound move-ment sets, including barbell squats, deadlift, bench press and overhead press. This is the time when I train for power and strength. I take long rest periods between sets to fully recover and re-synthesize ATP. Rest time between workouts and plenty of sleep is a big priority.

I also eat as hard as I train. Supplements are taken like clockwork, including four shakes a day with plenty of adaptogens, antioxidants and micronutrient backup. Each shake provides 50 grams of high-quality lean protein derived from a blend of whey protein isolate and mixed plant isolates including hemp. To a base of filtered water, I add five grams each of glutamine, ribose, creatine, vitamin C and mixed greens. In addition to a healthy serving of fresh hemp, chia and flax seed oil (two tablespoons) I also add fresh and frozen fruits includ-ing papaya, pineapple, mango, kiwi, banana and frozen mixed berries.

During the second mesocycle, I train medium to heavy. Mesocycle 2 began September 8th, 2012 and ends December 7th, 2012. During this cycle, I keep my five day, one body part per workout routine basi-cally the same, but increase the rep range to six to 12 for the primary compound movements. I think of six to 12 reps as medium heavy. My diet remains sharp, clean and pH balanced. Keeping the diet alkaline is important for recovery and immune system health. Excess acid de-stroys health. It dulls the mind, weakens ambition and increases the desire for junk food and self-sabotage.

The third mesocycle evolves into a lighter routine with new exer-cises, including more of them and more sets devoted to shaping and carving up my physique. Training volume slowly increases. I replace all my major compound movements with lighter, alternative body-building exercises for variation. For example, I replace the barbell bench press with incline presses, and deadlifts with a wide variety of chins, pulldowns and cable rowing. I also change angle direction and grip spacing. The goal is to mold my muscle into a nice, symmetrical presentation for the show. Symmetry is number one in bodybuilding, followed by muscle size and muscle separation. Mesocycle 3 begins December 8th, 2012 and ends February 28th, 2013.

The fourth mesocycle begins 100 days out from contest day, which is March 1st, 2013. This is where the serious dieting fun begins. Pos-ing, morning walks, evening stairs and six workouts a week take effect. For ten continuous days beginning May 27th, 2013, I train twice a day in the gym with weights. This type of training is called a double-split. During this time I consume no carbs. I can eat as much low-fat protein as I want, like white fish or turkey breast, but no carbs. It’s time to rip up and squeeze the fat out!

Body CompositionThere are seven possible states regarding human body composition:

1. Obese2. Fat3. Soft4. Hard5. Cut6. Ripped7. Shredded

Hard is the best and most practical state to aim for and maintain year round. It’s right in the middle, where the majority of healthy, func-tional humans are supposed to be. To achieve this objective myself, I routinely measure my body composition and consciously regulate my intake of fat, carbs and protein. Avoiding white sugar, white flour, white salt, white milk and white oils is fundamental to my success. The table below shows ideal body fat percentages for males and females.

Gender Athletic ldeal Acceptable High RiskMale < 10% 10-15% 15-20% >20%Female < 15% 15-20% 20-25% > 25%

To get from 10 percent body fat to less than five percent without drugs takes plenty of discipline. Next to bone, fat is the last to go. This is why I take a slow, methodical approach beginning one year out. My mind is in my muscle and my muscle is in my mind.

Remember, there’s no such thing as giving more than 100 percent and I’m the only one who will ever know if I gave anything close to that. On stage, what you see is what I got! In subsequent articles, I’ll go into more detail regarding my standard daily diet and my 100-days-out contest diet. Until then, keep on training boys and girls.

CSNA Master Teachers are qualified to teach sports nutrition to their own students in a classroom environment. Visit CoryHolly.com for more info.

TIME TO COMPETE (Part ii) con't

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the Nutritional SolutionWhenever the body is injured, it instinctively strives to heal itself. Just like when you cut your finger, the body initiates certain processes to start the healing. The components of the artery that get injured from the processes previously described above are long protein fibres in the form of collagen and elastin. To replace the sticky damaged collagen and elastin with new, healthy material, the body uses specific build-ing blocks: the amino acids lysine, proline and vitamin C. Plaque can’t stay stuck to a newly repaired, healthy artery. If the extent of damage is greater than the body’s ability to repair it, atherosclerosis contin-ues to set in. But by supplementing with a sufficient dose of lysine, proline and vitamin C, you can bring about the necessary repair and reversal in plaque. Antioxidants such as vitamin E, beta carotenes and selenium can also support the repair process and keep inflammation down. As the hardened arteries are repaired and become soft again, blood pressure comes down.

We can also normalize high cholesterol levels nutritionally. B vita-mins and magnesium, along with vitamin C, have been shown repeat-edly to be vital at normalizing cholesterol in a similar way to choles-terol lowering medications, only without the side effects. Additional high quality ionic magnesium can expedite the body’s ability to heal itself (since most people are highly deficient).

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canaDa’s goLDen gIrL: Olympic gold Medalist Rosie MacLennan

Photo Credits: Canadian Olympic Committee

By Liberty Craig



Olympic champion Rosannagh MacLennan, or Rosie, as she is most often called, holds a number of unique distinctions. She earned Canada’s only gold medal at the 2012 Summer

Olympics in London. That medal was the first Olympic gold in Cana-dian trampoline history. Rosie’s gold-medal performance garnered the highest women’s trampoline score in Olympic history.

Rosie is also the reigning Pan American Games champion for in-dividual trampoline. She was the Canadian National Women’s cham-pion in 2005, 2009 and 2011, and the World Champion in the syn-chronized trampoline event (with partner Karen Cockburn) in 2007. She has been awarded numerous other medals along the way. As with many world-class athletes, she has also experienced heartbreak, injury and self-doubt. Like when she had her worst performance ever in the World Cup event that, the following year, would be a qualifying event for the Olympics. Or like when she sustained a concussion during in-tensive training just months before the 2012 Olympics.

Rosie recounted for Vista Magazine the intensely emotional mo-ments of her Olympic journey. She also gives us a glimpse into the life-style of an Olympian: the focus, discipline and mental acuity required, plus the diet and exercise regimens of a national champion.

Olympic mOments“On the day of the Olympics, there are a series of intense emotions. When you’re warming up, you’re focussed, obviously a little nervous. This is the day you’ve been waiting for. Marching into the stadium, you’re entering a room filled with 20,000 people. There’s a huge amount of energy in the room, and it can be overwhelming.

“Before we compete, we get 30 seconds on the competition equip-ment – and that’s the only time we get to touch the equipment on the day of competition. That in itself is a high-pressure situation. You have to get accustomed to the environment, the equipment, the feel of the trampoline, all within 30 seconds. A bad turn can really detract from your preparation and your mental state. I did have a pretty bad turn, but I was able to let it go and just take it for what it was. Leading into the competition routine, I usually go through my routine in my head and I listen to certain songs that are calming. When I was visualizing my routine I had my eyes closed, and when I opened my eyes I saw my family sitting right there in front of me. That was a really good mo-ment – a reminder that no matter what happens, your family is going to be there to support you.”

the ROutine Of a lifetime“For the first routine I felt a bit shaky. My score was average for me. I knew it was good enough, so I was happy with that, and [teammate] Karen [Cockburn] performed a reasonable routine too. There was a long break between the two routines so we went to the warm-up gym and jumped around on the equipment. At that point, I just remem-bered that I love this sport, and that even though I was at the Olympic Games, this was still the sport I do every day. Marching back out, I was able to have a little more fun with it. I knew I had to perform a strong routine to get into the final. As soon as my score went up I knew that both Karen and I were in the final, and we were really happy.

“For the final, the top eight stay on the floor. Everyone starts at zero again and you compete in the reverse order. I was fourth place going into the final and I thought: I have absolutely nothing to lose. I might as well give it all I can. The worst that can happen is that I could fall. I was really happy with my preparation leading up to the games – I’d learned a lot about myself and the sport, and I knew I was jump-ing better than ever before. All those thoughts were going through my head, and I started looking around and enjoying the moment, trying to take it all in. There are so many people who fight for that spot. Hav-ing the opportunity to compete was in itself really exciting.”

an emOtiOnal ROlleR cOasteR“My final routine is a bit of a blur because I was trying to stay focussed on the moment, on each trick that I was doing. After getting off the trampoline, that’s when you have no control – that wait for your score seems so long. When my score finally came up, it was the highest score that a woman has ever gotten in trampoline. I was really excited, really happy.

“But then we had to watch the next three competitors. The two Chinese girls were the ones we were worried about. When [Chinese trampolinist] He Wenna fell after her last routine, at first we were in complete shock because the Chinese are so stable and strong, and they rarely make a mistake like that. Our second reaction was: oh my god, both Karen and I are on the podium. Our third reaction was: wait, we need to wait for the score because you just don’t know... When the score came up, I realized consecutively: I won the Olympics, but Karen didn’t make it onto the podium. It was a very bittersweet moment for me – an emotional roller coaster, but very exciting. The whole experience was incredible.”

tRaining, tRaining, tRaining...“Leading into the qualifications for the Olympics, we trained eight or nine two-hour sessions per week on the trampoline. Additionally, we were in a strength and conditioning gym six to eight hours a week plus two hours of Pilates. For recovery, we stretched for an hour each day. We had osteopathic and muscle activation therapy for about three hours a week. When we’re not in the gym, we have to be constantly vigilant about the amount of sleep that we get, our dietary intake, even the activities we do. It’s kind of a 24/7 job. But it’s a lot of fun because we have a great team dynamic and a great group of coaches, trainers and instructors working with us.”

stymied by injuRy“A few months before the 2012 games I had a concussion and I wasn’t allowed to jump. When you’re injured and not able to train, you can get easily distracted and get out of the game. But if you use mental training at a time when you can’t be physically involved in the sport, you can still remain mentally active in it. I literally had to sit in a dark room trying to heal, and I would mentally go through my routines in my head and try to sense the kinesthetic feel of my routine, try to imagine it. It kept me on track. When I went back, because I was mentally training, I still had the feeling of the skills and it didn’t take me as long to get back physically.”

diet & supplements Of champiOns “Leading up to the Olympics, my diet was dairy-free, gluten-free and sugar-free – with the odd exception here and there. I tried to do a 90-10 rule, so 90 percent of the time I stuck to this diet. We have a nutritionist who works with our team and gives us guidelines depend-ing on our goals. I don’t necessarily watch calories. Basically, I aim for a high vegetable and protein intake, with quinoa, lentils, beans, chick peas and sweet potatoes for carbohydrates. You have to kind of experi-ment to learn what works best for your own body. I think the day of the Olympic competition I had eggs and fruit for breakfast, and a salad with chicken for lunch – a light lunch so it’s not heavy and bouncing in your stomach with you! I also brought some protein bars to keep my blood sugar levels even.

“Because I’m an athlete, and a female athlete in particular, my iron and B12 levels tested lower than they should be, so I take supplements for both, plus a multivitamin. If I’m getting sick, I also take zinc, vita-min C and vitamin D.”

mOtivatiOn & peRseveRance “I love the sport and I have a lot of fun with it. I enjoy being in the gym and don’t find it a chore. I like the people that I train with. Hav-ing other high-calibre athletes in the gym is really motivating. I’m also motivated by setting my own personal goals, knowing what I want to achieve, and just maintaining an attitude that there are no excuses, and that I won’t place limits on myself.

“Whenever I’m faced with self-doubt, I try to realize how far I’ve come and focus on the reasons why I’m doing this – just really get in

touch with the passion I have for this sport. There have been a number of competitions at important points in my life where I’ve fallen. I try to let go of the initial disappointment of falling and look back construc-tively to see what the mistake was, why I made it, and what I can do to change it going forward. I have to take it as a positive thing, a learning opportunity. In the second to last World Cup going into the Olympics, I had probably the worst competition I’ve ever had without falling. I had to think of it constructively – why did I make this mistake and what strategy do I need going forward.”

active RepOse “There are down times, too. These times are a good mental and physi-cal break to help reset. I like spending casual time with my family and friends. I love to be active, especially outdoors – skiing and snowboard-ing in the winter, wakeboarding in the summer. The other day a bunch of us played indoor beach volleyball. My roommate and I will do yoga or wander around the city and explore.”

On the hORizOn fOR ROsie maclennan“I just started training again two weeks ago, trying to get back to where I was. My goal is to work on some new, harder routines. We have the World Cup series next year and World Championships every year. Those are the times in the year when we have to peak. Within the next two years, we have to experiment with our routines and push as hard as we can to get to the next level. Then, for the two years after that, it will be about honing the perfect routine leading into the next Olympic Games. That’s how I see it.”


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Almond cranberry loaf is a tasty snack or treat that is light, healthy, gluten-free and very easy to digest. The different com-binations of dried fruits, nuts and seeds can make this simple

loaf a very decadent dessert. Almonds are actually alkaline-forming fruit seeds that grow on trees. In the health industry they are called the “king” of nuts due to their high content of calcium, potassium, magne-sium and nucleic acids, all of which provide wonderful health benefits.

Ground almond flour is rich in healthy fat (88 percent), low in carbohydrates (4 percent) and low on the glycemic scale (30). A ¼ cup serving provides 160 calories (6g protein, 14g fat, 6g carbs, 3g fibre). The terms almond meal and almond flour are used interchangeably, though almond meal is typically coarser than almond flour. Almond flour or almond meal can be used as a gluten-free substitute in bak-ing products such as cookies, cakes and pastries, and in other recipes that call for wheat flour. The consistency is more like corn meal than wheat flour.

Almond flour makes baked goods moist and provides a sweet fla-vour. The beauty of using almond flour is that you don’t have to add other flours to make the right consistency; just use almond flour/meal. Almond flour should be stored in an airtight container in the refrig-erator or freezer to extend its shelf-life. It is inherently rich in vitamin E and fatty acids, making it prone to peroxidation and spoilage. Al-mond flour is loaded with nutrients and well-suited for carbohydrate-restricted diets.

Ingredients2 ½ cups blanched almond meal/flour1 ½ cups sliced unblanched almonds1 cup dried cranberries (fruit juice sweetened)3 whole eggs½ cup plain full fat yogurt½ cup coconut oil1 cup agave nectar1 tsp pure vanilla extract

DirectionsIn a large bowl, add almond flour and whisk until all clumps are gone and texture is smooth. Add dried cranberries and ¾ cup of sliced al-monds; mix with spatula until the fruit and nuts are coated with flour. In a smaller bowl mix together beaten eggs, yogurt, coconut oil, agave nectar and vanilla. Pour wet mixture into dry mixture and fold until well blended. Line baking pan with parchment paper or lightly coat with coconut oil. Pour mixture into 9” by 9” square pan and spread evenly. Sprinkle and lightly press into the batter the remaining sliced almonds. Bake at 300 degrees for one hour. Let cool and enjoy this deli-cious gluten-free treat.

You can also use other dried fruits and/or nuts and seeds in this recipe, or substitute ¾ cup of unpasteurized honey for agave nectar.

Almond Cranberry Loaf

As the summer of 2012 is now a distant memory, local and global concerns turn to the challenge of fending off

seasonal cold and flu viruses. Understand-ably, people everywhere are looking for an effective solution to ensure optimal health throughout the winter months. That solution may be found in a paraphrased statement made by Christiane Northrup, M.D. “The key to optimal health is achieved by support-ing and maintaining the immune system. This is accomplished by practicing healthy nutritional (food and effective supplements) and lifestyle choices.” These comments were made during a panel discussion about our “best line of defence” when protecting the body against the invasion of life-threatening pathogens and viruses. Perhaps this advice may help to control or even eliminate sea-sonal viruses as well.

The immune system is extremely com-plex, involving humoral (B cells produced in the bone marrow) and cell mediated (T cells originating in the marrow, but completed in the thymus) immunity. B cells triggered by the initial exposure of a virus or pathogen will produce antibodies, while T cells are highly specialized natural killer cells that engulf the invader and destroy it via different enzy-matic reactions. All of these systems require nutrients to work effectively, and almost all nutrients, single handedly or synergistically, play key roles in maintaining optimal func-tion of the immune system. Nutrients such as vitamins A, C, D and E and minerals like zinc and selenium are key choices. Selenium is needed for the effective functioning of the natural killer cells and T Lymphocytes. Ac-cording to an article published in the Folia

Microbiologica Journal, “selenium appears to be a key nutrient in counteracting the devel-opment of virulence and inhibiting HIV pro-gression to AIDS.” This same article strongly supports zinc’s importance as a catalyst in many enzymatic processes, playing a key role in an effective immune response. When zinc is applied directly to a virus or bacterial source, the pathogen is destroyed on contact. Perhaps that is why zinc lozenges are so effective.

Mainstream medicine relies on the sci-ence of vaccinations to try to fight diseases and viruses. Exposing the body to a virus ignites an immune response, creating anti-bodies that protect us should we come into contact with this virus in the future. While this approach is effective, seasonal flu viruses often mutate, and any change in the structure of the original virus renders the vaccination ineffective. Where do we go from here? As Dr. Northrup suggested, we turn to a few effective conventional methods.

The holistic or naturopathic approach is twofold. First and foremost, the goal is to nurture a strong and healthy immune system. This is an ongoing preventative strategy based on making appropriate nutritional choices along with a supportive supplement regime. Multivitamin and mineral formulas are essen-tial to ensure the full spectrum of nutritional support when our food sources may not pro-vide us with complete nutrient profiles. It is also suggested from decades of scientific stud-ies that additional vitamin C in the form of supplements may be a key factor. Doctors Lawrence DeChatelet, Charles McCall and Robert Cooper reported vitamin C increased activity of white blood cells. Without sub-stantial amounts of vitamin C, engulfment of

bacteria by white cells can take place, but they can’t break down the bacteria as effectively. The importance of vitamin D for immune function is indisputable and the significance of this nutrient continues to grow as more and more studies are conducted. In March of 2010, researchers at the University of Copenhagen discovered that vitamin D is the catalyst in transforming the T cells from an inactive and harmless cell to a natural killer cell.

The second approach is directed spe-cifically at destroying the pathogen once flu symptoms appear. There are extremely potent herbs and formulas that work to reduce and eliminate symptoms and even destroy the virus. Anti-viral herbs penetrate and break down the capsid shells to expose their nucleic acid cores, allowing the immune system to then destroy the pathogens. Where many allo-pathic solutions fail due to the mutation of the viruses, herbal remedies are not governed by the same science. The anti-viral component of the herb is effective on the virus, mutated or not; in essence, the mechanism and efficacy of the herb does not change even when the vi-rus does. Astragalus, golden seal, echinacea, elderberry, olive leaf, oregano, lemon balm, ginger and garlic are all extremely effective anti-viral options, alone or in a combination formula.

Your local health food store is a good source of information. Staff are likely to have suggestions for effective single remedies, combination remedies and immune support protocols to keep you and your immune sys-tem functioning effectively during the fall and winter months.

Marva Ward, CNP, is a registered nutritionist.

By Marva Ward


your Immune system: the key to optImaL heaLth anD VItaLIty

Almond Cranberry Loaf

More than just a little bottle!It is the composition of the product that sur-prises everyone: the Bio-K+ formula contains over 50 billion L. acidophilus and L. casei bacteria per bottle. Research has confirmed that we require a significant amount of probi-otics in our systems for there to be an impact on our intestinal flora.

To achieve success, the company had to be rigorous in its business development strat-egy. Its strength was to focus on research and clinical studies. The results of these studies have been published in the American Journal of Gastroenterology, among others. Recogni-tion by the medical and hospital sectors of

Bio-K + International Inc. has been ac-tive in the biotechnology industry in Quebec since 1996, specifically in the

area of probiotics. This family business has focused on innovative research and science, and is now seeing the results as the demand for its product increases at home and abroad. Probiotics are currently in high demand by consumers and health professionals who are on the lookout for quality products that are supported by science. Bio-K + products are clinically proven and are also used with great success in numerous hospitals on a daily ba-sis, since Bio-K + is the probiotic most rec-ommended by doctors for its efficacy.

the beneficial effects of the product on the health of the population is a major milestone in the growth of Bio-K +, both locally and internationally.

Over the last 10 years, the company La-valloise has grown significantly. To ensure continuity, Claude Chevalier, visionary and founder of Bio-K + International Inc., recent-ly appointed Isabèle and François-Pierre Che-valier as Presidents of the company. Isabèle and François-Pierre have taken the reins of this fantastic company with great pride and will continue with the development of ongo-ing projects. Mr. Claude Chevalier will re-main active as Chairman of the company.


BIO-K + 50 Billion live Bacteria

in one little Bottle!


What can you eat that is gluten–free? There are actually lots of options. To start, unprocessed fruit, vegetables, meat, poultry, seafood, dairy, and oils are all naturally gluten-free. So are beans, legumes, rice, and sweeteners like honey and sugar. In general, you will notice that all of these foods do not need ingredient labels, or have ingredients lists with only one item. When these basic foods are processed

into other products, you need to start looking at the ingredient lists to make sure that all of the ingredients in the product are gluten–free. When you take a naturally gluten-free potato and fry it and add spices, you need to read the label to make sure that all the ingredients added are gluten–free. When you grind meats and add spices and stuff it into casing to make sausage, you need to do the same thing – read the label to make sure the final product is gluten–free. The challenge comes with grains and baking products because wheat is the primary starch used in so many baked goods. Below is a list of the foods those with Celiac disease should avoid, plus a helpful table to help you navigate the foods you should question.

Foods You Should Not Eat• Atta (chapatti flour)• Barley (flakes, flour, pearl)• Beer, ale, lager• Breading and bread stuffing• Brewers yeast• Bulgur• Communion wafers• Couscous• Croutons• Dinkel (also known as spelt) *• Durum *• Einkorn *• Emmer *

• Farina• Farro or Faro (also known as

spelt) *• Fu **• Graham flour• Hydrolyzed wheat protein• Kamut *• Malt, malt extract, malt syrup

and malt flavouring• Malt vinegar• Malted milk• Matzoh, matzoh meal• Modified wheat starch

• Oatmeal, oat bran, oat flour and whole oats ***

• Pastas• Rye bread and flour• Seitan ****• Semolina• Spelt (also known as farro or faro,

dinkel) *• Triticale• Wheat bran• Wheat flour• Wheat germ• Wheat starch

The GluTen-Free DieT From the Canadian Celiac Association

* These are all types of wheat** Fu is a dried gluten product derived from wheat that is sold as thin sheets or thick round cakes. Used as a protein supplement in Asian dishes such as soups and vegetables.*** Oats are contaminated with wheat and barley, unless they are specially grown, harvested and processed. **** Seitan is a meat-like food derived from wheat gluten used in many vegetarian dishes; sometimes called “wheat meat.”

Symptoms Common symptoms are anemia, chronic diarrhea, weight loss, fatigue, cramps and bloating, irritability. Although some or all of these symptoms occur in celiac disease, some can also occur in many other diseases more common than celiac disease. In other cases, sufferers from gluten-intolerance develop an intense burning and itching rash called der-matitis herpetiformis. The intestinal symp-toms of celiac disease may or may not appear in dermatitis herpetiformis.

DiagnosisDiagnosis is made via screening and biopsy. Until recently, physicians had to rely on clini-cal signs to suggest the diagnosis and to select which patients should have further investiga-tion to prove the diagnosis. Since these signs may be vague or of varying severity this may be difficult. Now simple blood screening tests are becoming available to help this process. A definitive diagnosis can be made only by a small bowel biopsy. The biopsy is performed by a specialist in the gastrointestinal field. The biopsy must be done before treatment is started.

Celiac disease is a medical condition in which the absorptive surface of the small intestine is damaged by a sub-

stance called gluten. This results in an inabil-ity of the body to absorb nutrients: protein, fat, carbohydrates, vitamins and minerals, which are necessary for good health. Al-though statistics are not readily available, it is estimated that one in 133 persons in Canada is affected by celiac disease.

A wide range of symptoms may be pres-ent. Symptoms may appear together or sin-gularly in children or adults. In general, the symptoms of untreated celiac disease indicate the presence of malabsorption due to the damaged small intestine. Gluten is a protein found in wheat, rye, triticale and barley. In the case of wheat, gliadin has been isolated as the toxic fraction. It is the gluten in the flour that helps bread and other baked goods bind and prevents crumbling. This feature has made gluten widely used in the production of many processed and packaged foods.

At present there is no cure, but celiac disease is readily treated by following the glu-ten-free diet. Recent studies have shown that pure uncontaminated oats may be used in the gluten-free diet with care.

TreatmentCeliac disease as yet has no known cure, but can usually be effectively treated and con-trolled. The treatment of celiac disease is strict adherence to a gluten-free diet for life. This requires knowledgeable dietetic counsel-ling and frequent “updates” as commercial food contents change. Celiacs must be alert to hidden sources of gluten such as HVP/HPP (hydrolyzed vegetable/plant protein); malt; spelt; kamut; and certain drug prod-ucts. Today’s processed and packaged foods have many hidden sources of gluten, which can be unintentionally ingested. Particular care should be taken in the selection of soups, luncheon meats and sausages.

A person with celiac disease must read the list of ingredients on all labels, every time. There is a great variation in sensitivity to glu-ten among those with celiac disease, and al-though one may have no obvious symptoms, damage to the intestinal lining may still occur.

More information is available from the Canadian Celiac Association: www.celiac.ca.

AbouT CeliAC DiseAse From the Canadian Celiac Association


Foods You Should QuestionCATEGORy FOOD PRODuCTs NOTEsMilk and Alternatives Cheese spreads or sauces (e.g. nacho), seasoned

(flavoured) shredded cheese May be thickened/stabilized with wheat flour or wheat starch.Seasonings may contain hydrolyzed wheat protein, wheat flour or wheat starch.

Flavoured or frozen yogurt May contain granola, cookie crumbs or wheat bran. Grain Products Buckwheat flour Pure buckwheat flour is gluten-free. Sometimes buckwheat

flour may be mixed with wheat flour. Rice and corn cereals May contain barley malt, barley malt extract or barley malt

flavouring. Buckwheat pasta Some “Soba” (Japanese noodles) contain pure buckwheat

flour which is gluten-free but others may also contain wheat flour.

Seasoned or flavoured rice mixes Seasonings may contain hydrolyzed wheat protein, wheat flour or wheat starch or have added soy sauce that contains wheat.

Multi-grain or flavoured rice or corn cakes or rice crackers

Multi-grain products may contain barley and/or com-mercial oats. Some contain soy sauce (may be made from wheat) or seasonings containing hydrolyzed wheat protein, wheat flour or wheat starch.

Meat and Alternatives Baked beans Some are thickened with wheat flour.Imitation fish products (e.g. surimi, imitation crab)

May contain fillers made from wheat starch.

Seasoned or dry roasted nuts or seeds May contain hydrolyzed wheat protein, wheat flour or wheat starch.

Processed meat products: deli or luncheon meats, hot dogs

May contain fillers made from wheat. May contain season-ings made from hydrolyzed wheat protein, wheat flour or wheat starch.

Meat substitutes (e.g. vegetarian burgers, sau-sages)

Often contain seasonings made from hydrolyzed wheat protein, wheat flour or wheat starch.

Vegetables and Fruits Dates May be dusted with commercial oat flour, dextrose or rice flour.

French fried potatoes Often cooked in the same oil as gluten-containing products resulting in cross-contamination.

Soups Canned soups, dried soup mixes, soup bases and bouillon cubes

May contain wheat flour or hydrolyzed wheat protein. May contain noodles or barley. Cream soups are often thick-ened with wheat flour. Seasonings may contain hydrolyzed wheat protein, wheat flour or wheat starch.

Fats and Oils Salad Dressings May contain wheat flour, malt vinegar or soy sauce (made from wheat). Seasonings may contain hydrolyzed wheat protein, wheat flour or wheat starch.

Cooking Spray Some types have added wheat flour or wheat starch.Desserts and Sweets Cake icings or frostings Wheat starch may be added.Snack Foods Seasoned potato chips, taco (corn) chips, nuts

and soy nuts. Some potato chips contain wheat starch. Seasoning mix-tures may contain hydrolyzed wheat protein, wheat flour or wheat starch.

Beverages Flavoured or herbal teas or flavoured coffee Some flavoured or herbal teas, coffee substitutes and other drinks may have barley malt flavouring. Some specialty coffees may contain a chocolate chip-like product that contains cookie crumbs.

Other Baking Powder Most brands contain cornstarch which is gluten-free but some brands contain wheat starch.

Specialty mustards, mustard flour and curry paste

Some brands contain wheat flour or wheat starch.

source: Adapted with permission from Gluten-Free Diet: A Comprehensive Resource Guide 2008 by Shelley Case, Dietitian.


AbouT CeliAC DiseAse From the Canadian Celiac Association


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My health changed in the beginning of 2012. Previous to that, I had experienced a lifetime of diges-

tive problems including bowel irregularities, gas, bloating, pain and feeling hungry every two hours. More recently, I had also experi-enced frequent muscle and joint pain. I had attempted to correct the digestive symptoms by substituting spelt and rye flours for wheat flour. There were a few positive results but, for the most part, the digestive problems continued.

In March 2012, my fitness instruc-tor put out a challenge to give up not only wheat flour, but all grains including spelt, rye, rice, tapioca, arrowroot and teff. She also

suggested reading Wheat Belly by William Davis. Armed with new information and en-thusiasm after reading Davis’s book, I set out to fill my pantry with grain-free ingredients. I was confident that I would be able to find grain-free products for meals, but I had some concerns about how I was going to make the tasty baking treats that my family loved. As I have never backed away from a baking chal-lenge, I turned this potential problem into an opportunity to create my own grain-free bak-ing recipes.

Where to begin? I decided on a family favourite: bran muffins. As many gluten-free products are low in fibre, I wanted an ingredi-ent in my baking that was high in fibre. I also

wanted an ingredient that would allow elastic-ity to bind the ingredients together without adding additional sugar or fat. After consid-erable thought, I mixed ground almonds and coconut flour (for bulk), flax (for fiber and a light texture) and psyllium (for binding it to-gether). I then added the remaining muffin in-gredients. After three attempts, the result was amazing! I called my new muffin recipe the “No Bran Bran Muffin.” There was no looking back.

My oven ran steady this past spring and summer, as I successfully experimented with cookies, cakes, squares, muffins and breads. I then branched into piecrust and even crackers! Friends and family offered not only to sample for “quality control,” but also to bake the reci-pes to ensure that the instructions were easy to follow. The positive feedback I received en-couraged me to try more new grain-free reci-pes. It often took a few attempts to get the right combination for light textured and moist bak-ing, but the ground almond, coconut flour, flax and psyllium combination never let me down. The baking is all gluten-free, grain-free, high in fibre, low in carbohydrates and sodium. My health problems of the past have certainly improved and I can now go from breakfast to lunch to dinner without feeling hungry be-tween meals. I can have my cake and it, too!

Flushed with success, I wanted to share my recipes with others. The best way I knew to accomplish this was through a cookbook. Here was a new challenge. I knew how to bake but I was less confident in putting it all into a book for publication. I started by asking my friend, Julie Fairservice, to take the pictures for my cookbook. Together, we laughed, learned and worked for months on baking, photography, graphic design, printing and marketing. The No Grainer Baker was born!

The recipes are ideal for those with celiac disease and for those wanting to decrease the carbohydrates or increase the fibre in their diets. It also benefits a growing number of people who are pre- diabetic or diabetic, or who have heart disease. The recipes in The No Grainer Baker allow people to enjoy bak-ing that is tasty and delicious while sticking to healthy eating for life. You, too, can have your cake and it, too.

The No grainer Baker: CARROT CAKE CELIAC STYLE


By Ann Preston

‘The No Grainer Baker’ will satisfy everyone in the family with

scrumptious, healthy, gluten & grain free muffins, cakes, cookies, crackers and more.

Find it on www.amazon.ca and www.amazon.com

Also available at your local health/bulk food stores.email us: [email protected]

Wet Ingredients½ cup oil½ cup brown sugar, palm sugar or

xylitol (Xyla™)¼ cup molasses (fancy)2 large eggs1 tsp vanilla¾ cup buttermilk or sour milk1 ½ cups grated carrot

Dry Ingredients 1 cup ground almonds½ cup coconut flour (sifted)¼ cup ground flax¼ cup psyllium

1 ½ tsp baking powder¾ tsp baking soda1 ½ tsp cinnamon½ tsp nutmeg½ tsp ginger½ cup chopped nuts

Icing½ package cream cheese softened1 tbsp butter softened¼ cup honey½ tsp vanilla

Grease a 9” X 9” baking pan. Preheat oven to 325F. In large bowl whisk oil, sugar, molas-

ses and eggs. Add vanilla and buttermilk and whisk again. Stir in grated carrots. In a me-dium bowl, stir all dry ingredients together. Add dry ingredients to wet and stir until moist and smooth. Spread in prepared pan. Bake in preheated oven 30 to 35 minutes. Cool on wire rack. Beat cream cheese and butter together. Add honey and vanilla and beat until smooth and creamy. When cake is cooled, spread icing over top.

Carrot Cake from The No Grainer Baker – book available through amazon.com.


CARROT CAKE

RuSTIC HEIRLOOM pESTO pIZZAFree of egg soy sugar Makes one 12-inch pizza

sauce1 cup Basil Pesto

Toppings2 heirloom tomatoes (assorted red, yellow, purple, or green),

sliced ½ inch thick

Crispy Pizza Crust or Traditional Pizza Crust

Olive oil, for brushing (optional)1 cup Creamy Macadamia Pine Nut Cheese ¼ teaspoon sea salt¼ teaspoon freshly ground black pepper

To assemble and bake the pizza: Preheat the oven to 425°F. Prepare and pre-bake the crust. Spoon the pesto sauce evenly onto the pre-baked crust leaving a ½-inch border around the edge (brush the edge with olive oil, if using), and arrange the tomato slices over the top. Bake the pizza for 20 minutes, spoon several small dollops of the cheese onto the pizza, and continue baking until the crust is crisp and golden and the cheese is just warm, about 5 minutes longer. Remove from the oven and let stand for 5 minutes. Sprinkle with salt and pep-per, slice, and serve.

ASIAN CHICKEN SKEwERS with spicy peanut sauce

Free of egg, sugar Serves 6

1 cup unsweetened, canned coconut milk, well blended⅓ cup freshly squeezed lime juice (3 to 4 limes)3 tablespoons rice vinegar 1 tablespoon ground turmeric1 tablespoon yellow curry powder1 tablespoon hot pepper sauce1 teaspoon salt4 boneless, skinless chicken breast halves20 (6-inch) bamboo skewers, soaked in water for 1 hourSpicy Peanut Sauce

To prepare the marinade: Whisk together the coconut milk, lime juice, vinegar, turmeric, curry powder, hot pepper sauce, and salt in a small bowl until well blended. Set aside.

To marinate and bake the chicken: Cut each chicken breast lengthwise into about 5 thin strips. Thread each strip of chicken completely onto a skewer, leaving about a ¾ inch of the skewer exposed at one end. Place the skewers in a shallow baking dish or in a resealable plastic bag. Pour the marinade over the skewers, covering them completely. Cover and marinate in the refrigerator, turning the skewers occasionally, for about 3 hours or overnight.

Preheat the oven to 425°F. Remove the chicken skewers from the marinade and arrange them on a large, rimmed nonstick baking sheet in a single layer. Discard the marinade. Bake the chicken until just cooked through, about 10 minutes. Transfer the skewers to a platter and serve alongside the peanut sauce.

spicy peanut sauce

Free of egg sugar Makes 2 cups

1 cup smooth peanut butter½ cup boiling water (more if needed)3 tablespoons toasted sesame oil3 tablespoons date syrup or honey2 tablespoons gluten-free tamari 2 tablespoons rice vinegar 3 cloves garlic, minced1 tablespoon peeled, minced fresh ginger⅛ teaspoon crushed red pepper flakes, or to taste

Celiac sufferers take heart! “It’s not about what you can’t have; it’s all about the wonderful foods you can have,” says Denise Jardine, creator of The Dairy-Free & Gluten-Free Kitchen. Her cookbook offers more than 150 flavour-packed recipes created especially for those who must avoid dairy and gluten in their diets — proving that you no longer have to abandon the foods you love, even when you do have to

give up the dairy and gluten that don’t love you. Denise created The Dairy-Free & Gluten-Free Kitchen after battling her own food intolerances for many years and helping others as a Community Healthy Eating Specialist at her local Whole Foods Market. Check out the three delicious recipes Denise has generously shared with Vista readers, and discover even more at www.dairyfreeglutenfreekitchen.com.

Scrumptious Celiac-friendly Recipes from tHe dairY-Free & GluteN-Free KitCHeN


Combine the peanut butter and water in a bowl and stir until smooth. Add the sesame oil, date syrup, tamari, vinegar, garlic, gin-ger, and pepper flakes. Stir until well blended and smooth. To thin or rewarm the sauce, slowly stir in boiling water, a little at a time, until the desired consistency is achieved. Do not reheat it in a saucepan or in the microwave, or the sauce will break. Serve at room temperature.

COCONuT-LIME SEAFOOD STEwFree of egg soy sugar oil Serves 4

Without question, this was my father’s favourite dish. And no won-der—it’s loaded with fresh seafood, has a rich and creamy broth, and is altogether deeply satisfying. The turmeric gives the broth a lovely golden hue with lemon undertones and makes the dish shine.

When you purchase live mollusks (shellfish) from the market, it is important to remove them from the plastic bag as soon as you get home. Store them in the refrigerator in a bowl with about 1/4 inch of water and a wet paper towel draped over the top of the bowl. This ensures freshness until you are ready to use them.

1 large yellow onion, chopped1 tablespoon peeled, minced fresh ginger1 teaspoon ground turmeric1 (8-ounce) bottle clam juice¾ cup water

2 cups chopped tomatoes with their juice1¾ pounds new red potatoes, cut into 1-inch pieces 1 teaspoon grated lime zest½ teaspoon salt ¼ teaspoon freshly ground black pepper1 cup whole fresh basil leaves, tightly packed 1 pound fresh littleneck clams or mussels, scrubbed1 (14-ounce) can unsweetened coconut milk½ pound fresh skinless, boneless halibut steak, cut into

1-inch cubes½ pound fresh jumbo prawns, deveined ½ pound fresh jumbo scallops2 tablespoons freshly squeezed lime juice (1 to 2 limes)Lime wedges, for garnish (optional)

To prepare the stew: Heat a large, heavy saucepan over medium-high heat. Add the onion and sauté, stirring constantly, until tender, about 2 minutes. Add ¼ cup of the water to the pan and steam-sauté 2 minutes more. Stir in the ginger and turmeric until blended, about 1 minute. Stir in the clam juice, ¼ cup of the water, tomatoes, potatoes, lime zest, salt, and pepper. Bring to a boil; cover, decrease the heat to low, and sim-mer for 18 to 20 minutes, stirring occasionally. Add the basil and clams and continue simmering until the clams open, 5 to 7 minutes. Discard any that do not open. Add the coconut milk, halibut, prawns, scallops, and lime juice, and stir until incorporated. Cover and simmer until just heated through, 3 to 4 minutes. Taste and correct the seasonings. Ladle into bowls, garnish each with a lime wedge, and serve immediately.

Scrumptious Celiac-friendly Recipes from tHe dairY-Free & GluteN-Free KitCHeN


By Trish Fletcher

negative iOn infusion therapy

Negative ion infusion bracelets have become all the rage, but do they re-ally work? The premise behind these

devices is that they release large amounts of negative ions to counteract the energy-drain-ing effects of positive ions that are emitted by computers, cell phones and other electronic equipment. Some of them release scalar en-ergy, too. The energy is passed to the body, which has crystalline structures in every cell wall and in the spaces between cells that are capable of holding a charge. The bracelets are reported to promote a number of health ben-efits, including:

• Improved balance • Improved strength • Improved flexibility • Added resistance to infection/bacteria • Increased immunity• Enhanced detoxification • Increased energy • Protection from DNA damage • Slowed aging process

Let’s have a look at how a little bracelet could make all this possible.

The Energy of Life Jon Barron, founder of the Baseline of Health Foundation, writes that, “All life is energy. Ev-ery nerve impulse in your body is an electric current. Every cell in your body is a mini-battery pumping out 70-90 millivolts – when healthy.” He continues: “Our muscles are powered by chemical energy. The steak and potatoes that you eat for dinner are really just fuel for the fire. Eating is like throwing coal in a furnace. Digestion is nothing more than a slow form of burning that produces energy

for your body to live on. In fact, death itself is defined as the absence of electrical activity in the brain. In the end, all life is energy.”

Energy is neither good nor bad; the ques-tion is what frequency and amplitude you use and how you use it. The proper use of energy in the healing arts has a long and significant history, from TENS machines to the use of sound waves to break up kidney stones, X-rays and magnetic fields to see into the body. Some forms of energy are more effective than others and “scalar” energy is merely another applica-tion of healing energy.

Scalar Energy We normally think of energy as characterized by both particle and wavelike properties. The waveform of all these energies can be graphed as a hertzian wave. Scalar energy is different: it is more like a field than a wave. It is capable of passing through solid objects with no loss of intensity. Scalar energy can regenerate and repair itself. Furthermore, it implants its sig-nature on solid objects more prominently than other electric fields.

The effects of negative ion infused brace-lets with scalar energy can be profound for the wearer. They can help every single cell in your body detoxify. They can increase your overall energy levels, and help improve immune func-tion by as much as 149 percent, as proven in laboratory studies. The bracelets can help im-prove mental focus and even combat depres-sion. There may be a great many other health benefits as well.

Trish Fletcher is a natural health product researcher, marketer and distributor working in the industry for the past eight years.

For Store Locations Contact:

RenewalWellness

[email protected]

Ion EnergyBracelet

Innovative Negative and Scalar Energy Technology

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www.edgeadvantage.ca

May Help To Promote:improved balance

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detoxi�cation


Boy, do we love our pets. We snuggle them, give them nicknames and buy them little sweaters. Pets are like sur-

rogate children to their owners. As pet own-ers, we will do anything for our furry friends – but wouldn’t it be nice to avoid some of those costly veterinarian bills? Snuggle up with Fido as we uncover the “top-dog” natu-ral ways to fight the most common causes of illness in your pet.

going naturalAccording to a 2010 report from Agriculture and Agri-Food Canada, one of the top trends in pet care products is all-natural. Just look at the explosion of natural pet foods available including raw, grain-free, organic and holis-tic. There are also organic treats and even pet-specific supplements. Nutrition is key to keeping your pet’s body running well, but is that enough to keep them from getting sick?

top Reasons pets visit vetsAccording to pet insurance claims, the top reasons a pet visits a veterinarian are for ear infections (canines), and urinary tract infec-tions (felines). The next most common rea-sons include gastrointestinal infections and skin irritations. In other words, when a pet gets sick, it’s most commonly due to a mi-crobe (bacteria, fungi, virus) or parasite.

bark back with some bite Fight back against those pesky microbes with natural medicines. According to research studies, compounds in oregano oil have the ability to fight off many parasites, harmful bacteria (including resistant strains), yeast and viruses (including influenza). Research out of Vancouver published in 2012 showed that oregano oil can even kill the flu virus. In another study, British researchers found that oregano oil was better at eliminating microbes (including methicillin-resistant Streptococcus aureus) than 18 pharmaceuti-cal drugs.

doggone effective for earsCauses of ear infections in dogs can include yeast, mites and foreign particles. Veterinar-ians may prescribe an antibiotic, but a natural solution may just be a few drops away. Orega-no oil formulas have been used by holistic vets to kill mites and reduce ear pain.

the cat’s meowInternally, oregano oil can help improve diges-tive health in your pet. It can fight microbes in the gastrointestinal tract and urinary tract (a common place of illness for cats). Plus, it’s a great antioxidant, making it a helpful ally to your pet’s defense systems.

the use of essential oils with pets has a contro-

versial history, but today experts agree that they can be safe and effective when high-quality oils from prov-en plant species are used at appropriate dosages.

ticked-OffNow to ward off those pests that are a little bigger than microbes, like ticks. Oregano oil can also kill ticks, according to research published in Veterinary Parasitology in 2009. Get those ticks to take a hike with just a few squirts of an oregano-based pet spray.

What big teeth you haveOral hygiene is a common problem for cats and dogs. Plaque, a buildup of bad microbes on the teeth, can infect gums and eventually the bone below the gum line. If only we could train our pets to floss! Luckily, there are easier oral health options. Pet-specific products con-taining oregano oil can help your pets battle

unwanted oral microbes that can undermine their general health and lifespan.

no green thumb?There is no need to go dig in the herb garden or rush off to find recipes on “how-to” web-sites. Today, there are pet-friendly oregano oil products available in effective, safe and user-friendly formats including ear drops, liquid, gels, sprays and shampoos. You can find them at your local health food and pet stores.

safety checkOregano oil is like the Swiss army knife of your pet’s first aid kit as it can help with almost ev-erything. It is an effective essential oil that can be used on pets both topically and internally. Plus, it is an effective anti-inflammatory and exhibits some pain-killing abilities. Oregano oil has no known contraindications or interac-tions with drugs. It has been used effectively on its own, and in combination with conven-tional therapies. However, be careful, as not all essential oils or natural medicines can be used on pets safely. Remember that quality is im-portant. Look for pet-specific brands by repu-table natural medicine manufacturers.

Natural medicines designed specifically for pets offer pet owners a chance to effectively treat infection-related conditions before mak-ing a trip to the vet. While veterinary check-ups are a wise choice to help monitor and maintain your pet’s health, you and your ani-mal friend will rejoice in knowing that many ailments can be effectively treated at home. Now that’s giving your dog a bone!

Allison Tannis, BSc MSc RHN, is a nutritional consultant and international author of four books, including The 100 Healthiest Foods to Eat During Pregnancy (Fairwinds 2009). Allison is a regular guest nutritional expert on television and radio and at national trade shows. Visit allisontannis.com for more.

sick as a dOg: Natural ways to Keep Your pet’s Health In Check

By Allison Tannis, BSc MSc RHN

StarsThe stars gathered this September to celebrate the 2012 Emmy Awards in Los Angeles. We caught up with some celebs at the GBK Gift Lounge where a Canadian product was creating some serious buzz - the SKN Spin Roller System was on hand and all the stars were eager to get ahold of one to take home. Below are some of the TV alumni that stopped by to pick up this exciting new product.

“The SKN Spin Roller System is the most effective and diverse anti-aging skin care tool on the market. It doesn’t just improve the appearance of the skin but it also improves the health and function of the skin creating long term results.” Interested in trying the SKN Spin out for yourself? Visit their website at www.SKNspin.com for a list of retailers and more information.

The celebrities pictured here do not sponsor or endorse the SKN Spin and they are not associated or affiliated with the SKN Spin in any way.

Karina Smirnoff (ABC’s “Dancing with the Stars”)

Camille Grammer (Bravo’s “Real House-wives of Beverly Hills”)

Bonnie Bedelia (NBC’s “Parenthood”)

AnnaLynne McCord (CW’s “90210″) Kate Flannery (NBC’s “The Office”) Bruno Tonioli (ABC’s “Dancing With the Stars”)

Editor Selects

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Epi-EssEntials (tm)Life’s Style Solution for EpiPensWhen life is unpredictable, you’ll be prepared. Versatile, smart and simply beautiful, our handbags and accessory cases make it easy to keep personal and allergy essentials always at your fingertips. Two styles in four luscious colours provide organized space for your daily basics, EpiPens, emergency cards & antihistamines inside colourful interiors to make you smile. Live life completely and love what you carry! www.Epi-Essentials.com

mEdiflow watErbasE pillowThe therapeutic Mediflow Waterbase pillow has been ranked the top bed pillow for improving the quality of your sleep. This state of the art pillow was proven to provide the best neck support pillow to re-duce neck pain. It’s an excellent pillow for both parents and children, and will provide a better night’s sleep. www.mediflow.ca

100% natural CoConut palm sugar Organika®’s Organic 100% Natural Coconut Palm Sugar sweetens nutritious choices to align with a healthy lifestyle. Savour the caramel taste of this vegan, gluten free, certified organic and premium sustainable food. Nectar is simply col-lected from the flower blossoms of green coco-nut palms, boiled and granulated to produce the most sustainable source of sugar on the planet. With a 1:1 replacement ratio to cane sugar, simply substitute it with this environmentally responsible, delicious natural sweetener and include the foods you love in your healthy life-style. Organika.com 1 800 663-8880

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skinny CoffEECoffee lovers rejoice! The brand-new Skinny Coffee™ Vanilla Latté and Skinny Coffee™ Creamy Cappuccino by Genesis Today blends light-roast coffee, steamed milk and a hint of natural flavour with 400 mg per serving of PURE GREEN COFFEE BEAN extract, which is well-known to support weight loss and increased metabolism! This creamy, perfectly sweet coffee treat also boasts 250% DV of Vitamin B12, and Tea Leaf extract as its source of all-natural caffeine so you’re energized without feeling jittery. Skinny Coffee has absolutely nothing artificial and is plant-based, gluten and soy free! It’s available at www.genesistoday.com

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VEgomEga-3

By natural health pioneer A.Vogel is a new daily supplement that deliv-ers all the benefits of Omega-3 fatty acids in a 100% vegan capsule with no fishy aftertaste. Produced from pristine, natural ingredients, free of contaminants, VegOmega-3 is a safe, effective source of ALA and DHA (which allow the synthesis of EPA in the body). Available wherev-er natural health products are sold. Bioforce.ca

5skn spinTransform your skin in just 8 minutes a week! The SKN Spin is a revolutionary skincare tool that will rejuvenate, exfoliate, and enhance product penetration. Rolling with the SKN Spin once a week can help reduce the appearance of fine lines, wrinkles, larges pores, crow’s feet and more! Complete your home rejuvenation program with the nutrient and antioxidant rich AfterGlow Replenishing Skin Oil - the perfect companion to the SKN Spin. www.sknspin.com

www.hormonehelp.com

Smart Hormone Solutions

I was thrilled when Dr. Oz recently recommended sage for night sweats as my new supercharged Menosmart Plus formula contains 300mg of sage to ensure rapid reduction of night sweats and hot flashes. Along with the right type and dose of sage, Menosmart Plus also contains black cohosh, dong quai, gamma oryzanol, vitex and hesperidin to provide relief of menopausal symptoms fast. Black cohosh is so safe that it has been used in women with estrogen receptor positive breast cancer who are 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 are on hormone replacement therapy (HRT) and still get hot flashes and night sweats, take Menosmart Plus along with your HRT to ensure that you never have to suffer again. Use Menosmart Plus along with Sleepsmart for deep, restful sleep.

Stop Hot Flashes and Night Sweats

In women hormonal acne occurs mid cycle and clears for a few days only to reappear again. Women with hormonal acne secrete testosterone in excessively high amounts during ovulation causing acne on the face, hair line, chin, chest and the back. Hormonal acne is not just a teenage problem. Hormonal acne is very common during the perimenopause years when incompetent ovulation occurs as you head towards menopause. Estrosmart solves hormonal acne by balancing hormones naturally. Four capsules of Estrosmart will eliminate hormonal acne within 2 full menstrual cycles. Estrosmart not only clears acne but makes periods effortless, controls endometriosis, PCOS, breast and ovarian cysts and so much more. Estrosmart is a girl’s best friend.

Balance Hormones Fast and Stop Acne breakouts

Chronic stress negatively affects the adrenal glands causing adrenal exhaustion. In women the adrenals are the back-up 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. Adrenasmart for men and women.

Conquer Stress, Improve Sleep and Boost Energy

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. Approved by Health Canada, Thyrosmart contains nutrients that enhance thyroid hormone. 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.

Reverse Low Thyroid and Stop Weight Gain, Constipation and More

Purchase 2 Lorna products and get An A-Z Woman’s Guide to Vibrant Health FREE (a $14.95 value while supplies last)

effective natural sleep aidSangster’s Sleep Works

Dreamingof a good nights sleep?

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check us out on

For franchise inquires: sangsters.com/franchise

effective natural sleep aideffective natural sleep aidSangster’s Sleep Works

Guelph Organic Conference& Expo 2013

January 31-February 3

guelphorganicconf.ca519.824.4120 EXT 56311

TRADE INQUIRIES: [email protected]

Guelph University Centre, Ontario, Canada

comIng neXt Issue

specIaL Issue: enVIronment PLUS...• New Year, New You: Four Resolutions

That will Change Your Life• Bone Density Myths and Facts• Fit for Life: Best Exercises for Any Age• Flu Bugs Be Gone!

DaVID suzukI & the David suzuki Foundation

Photo credit: David Suzuki Foundation

comIng neXt Issue

The Wrinkle Prevention Pillow combines the comfort of sleeping on a luxurious memory foam pillow AND is ergonomically de-signed to be extremely comfortable. The pillow lifts and cradles

your face so you do not develop permanent sleep lines and wrinkles on your face, neck and chest while you sleep.

AdditionAl Benefits:The Wrinkle Prevention Pillow help prevents eye puffiness. The Wrinkle Prevention Pillow slightly elevates your head. When you lie flat fluids pool underneath the eyes to create that hated puffiness.

Your night creams and serums will last longer and be more beneficial as they will not rub off on your pillow.

Extends the benefits and results of cosmetic procedures or treatments, as you are not putting pressure on your face.

Excellent support for post surgery recovery by helping to keep your face elevated and movement limited.

It is great for your hair. Our luxurious pillowcases are incredibly silky and soft, which will protect the style and texture of your hair.

Helps with acne and all around skin health. When you sleep with your face pressed into a pillow, your face is constantly exposed to the oils and creams that have rubbed into the pillow.

the Wrinkle Prevention PilloW by Patty Coleman Beauty Sleep Expert

sleep tight We’ll Make You Beautiful tonight!order today at www.wrinklepreventionpillow.ca

aDVertorIaL

Before After(8 weeks)

Despite its high cost of $7 to $20/day, Canadians are buying TA 65 from health food stores, clinics and doctors to:

• Restoreyouragingimmunesystem• Increaseyourbonedensity:newstudyshows3.7%increase• Improveyourvariousbiomarkersthatusuallydeclinewithage(especiallyafterage40),suchaseyesight,lungcapacity,skinelasticity,sleepdisorders,sexualproblems,depression,osteoporosis,etc.

“…after 9 months of taking TA-65, I’m very pleased…Not one bad day and incredible feeling of well being. …Darker and thicker hair, smoother and younger looking skin. I just feel younger and more energetic. I’m passing for 55 or below.”Bob W. 69, Seattle Washington

TelomeresareDNAstrandsattheendofchromosomesthatshortenwithage.Oncetheyaretooshort,thecellstopsfunctioningordies.Scientificstudiesshowthatshorttelomeresareassociatedwithage-relateddeclineanddysfunction.

Now you can lengthen telomeres with an enzyme called “telomerase.” Telomeraseisadormantenzymefoundinthesomaticcells.TA65activatesthetelomeraseenzyme,whichinturnlengthensshorttelomeres.

TA-65: The world’s ONLY proven telomerase activator!Otherso-calledTelomeraseActivatorsonlymakepromises!Askfortheirstudiesandhumantrialsthatprovetheirclaims.You’llfindalotofhype,anddoubletalkandevenreferencestoTA-65studieswithoutanyprooffortheirproduct.OnlyTA-65hasdoubleblindstudiesandhumantrials.Lookthemuponwww.corenatural.ca.TA-65 is truly the GOLD STANDARD in anti-aging supplements.

Clients report: • Increasedenergy• Lookyounger,shrinkswrinkles• Enhancedsexualactivity• Sleepfull6-8hours• Improvedendurance• Weightstabilizedafterdieting• andmore

Sold through doctors, natural health professionals and fine health food stores Ph: 289-217-3004 | www.corenatural.ca

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How it Works

ReadDr.Gifford-Jones’Toronto SunenlighteningarticleandChapter10inSuzanneSomers’newground-breakinganti-agingbook,Bombshell! atwww.corenatural.ca

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