VISTA Issue #70

Organic Planet feature: Down the Drain: Canadas Water Use

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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

Interview with WTV's SMART COOKIES

Searching for a Younger Body

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ISSUE 66 Sept / Oct 2009

vistamagonline.com

The Great Pacific Garbage Patch

What Does Winning Really Mean?

To Change Your Life, First Change Your Mind

Nobel Peace Prize Winner Discusses Our Climate

Organic Planet feature:

vistamagonline.com

Issue 70 March/April 2010

wiTh dRAGONs dEN sTARw. Brett wilsonInterview

Healthy, YummyChicken Piccata

PAiN Dont Shoot the Messenger

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Hi, Im Johnny Bower. As a goalie, I stopped some powerful opponents. But

now, Ive teamed up with Nutri-Flex to help stop my arthritis and joint pain. Thanks to Nutri-Flex I feel the power has returned

to my hands and gripping my golf clubs is back to normal. Dont let arthritis and joint pain score on you. Try Nutri-Flex today!

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22 Digestive Health 101By John Austen Learn about your detox organs

24 W. Brett Wilson: Doing Whats RightBy Carol Crenna Interview with Dragons Den star Brett Wilson

26 Introducing: The Energy Nutrient By Jolie Root Do you know what ribose is?

28 The Power of Green FoodsBy Lorenda Stefan Fight disease with convenient superfoods

30 Recipe for Health By Tracy Kaye Holly Chicken piccata

32 Help For InflammationBy Mark Schneider The underlying factor in many diseases

34 Anxiety? Try PassionflowerBy Robbin Coedy Natural herbal stress relief

contentsI s s u e 7 0 | m a r c h / a p r i l 2 0 1 0

704 | VISTA MAgAzIne ISSue 70

249 Editors Healthlines

By Carol Crenna Eat local or global?

10 Arnica Natures WonderBy John Austen Healing painful mishaps when you fall

12 Fat Loss SupplementsBy Don Gauvreau Help to maintain healthy body weight

14 Pain Dont Shoot the MessengerBy Dr. Christian Guenette Reconsider the cause of your pain

16 Alkaline-Forming Foods for AthletesBy Brendan Brazier Choose protein quality over quantity

18 A Healthy, Happy Heart By Ann Barnes Food thats heart-friendly

20 Optimize Your Workout to Optimize You!By Maureen Fontaine How a mushroom helps performance

36 Find the Ultimate Multi-VitaminBy Brad King How to get what you need

39 Life Without Salt? By Rose Walter

The health benefits of salt

40 Build Your Bones By Michelle Kwon The calcium solution

42 Time To Detox?By John Austen Spring clean your system

44 Sports Nutrition UpdateBy Cory Holly Training principles

www.vistamagonline.com

32

28

Health Action Network Society

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

Oh, Canada...

Publisher: Trent Nellis

editor: Carol Crenna

Marketing director

& associate editor: Shelly-Lynn Nellis

art director: Cindy Hughes

coPy editor: Dan Tidsbury

Vice-President, sales: Paul Airut tel (778) 222-7775

e-mail [email protected]

national account Manager: James Mohr tel (778) 222-7774

e-mail [email protected]

coVer credit: cbc / Jeff KIrK

contributing Writers: Ann Barnes, Brad King, Brendan Brazier, Carol Crenna, Dr.

Christian Guenette, Cory Holly, David Suzuki, Dr. Delia Simu, Don Gauvreau, franco Cavaleri,

John Austen, Jolie root, Dr. Kristie, Lorenda Stefan, Mark Schneider, Marva Ward, Maureen

fontaine, Michael Bloch, Michelle Kwon, robbin Coedy, rose Walter, Tracy Kaye Holly

board of adVisors: Dr. Michael Colgan, PhD, CCN, Dr. Gloria Gilbre, Dr. Christian Guenette, DC, Cory Holly, DN, Dr. Stefan Kuprowsky, BSc, MA, ND, Toms Nimmo, Dr. Terry Willard, ClH, PhD,

Dr. Zoltan rona, MD

VISTA Magazine publishes bi-monthly issues and is distributed through the health food retailers of

Canada. Send all questions, comments, and inquiries to:

VISTA Magazine

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VISTA Magazine assumes no responsibility for unsolicited material. Opinions expressed herein are those

of the authors and advertisers and do not necessarily reflect those of the VISTA Magazine publisher,

editors or staff. readers are encouraged to consult with their health professional before embarking

upon any exercise, medical or nutritional changes. Contents of VISTA Magazine are copyright 2010,

all rights reserved. VISTA Magazine may not be reproduced in whole or in part by any means without

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ISTAM A G A Z I N EVThis issue of proudly brought to you by:

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As I write this we are on day 12 of the winter Olympics and Canada has just entered double digits for medal wins as last evening saw Scott Moir and Tessa Virtue win gold in ice dance. These games have left me utterly in awe and filled with posi-tive emotions. As is common in sport, Canada has had some bitter disappointments and we have had some unexpected surprises over the past two weeks. Who would have thought that our mens hockey team would be fighting for their lives tonight and facing elimina-tion still two wins away from the medal round? What has been the most astonishing thing to me has nothing to do with our athletes but rather with our unconcealed pride and patriotism. Canadians are rallying together to support our country like no other sporting event in our history has ever prompted. As we come from such a muli-cultural nation, visitors assumption of Canada has always been that Canadians lack a sense of patriotism and national pride. I can tell you that nothing is further from the truth. Canadians from all across this vast land of ours have changed the way the world and even we ourselves feel about this great nation. The participation by Canadian fans as displayed throughout the streets of Vancouver and Whistler during these Olympic games has been awesome to say the least! Our national anthem can be heard spontaneously on every street corner as groups of us swelling with pride show the world how wonderful it feels to be a Canadian and to be part of this magnificent global spec-tacle. I have always been proud to be a Canadian but this eventthe coming together of a nation, the unwavering support and unbridled enthusiasm of all the people in this countryhas made me proud of all Canadians. The historic memories we Canadian fans have pro-vided ourselves will live on forever. Way to go Canada and thank you all for being exactly who we are.

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contents


46 Conquering CelluliteBy Dr. Delia Simu Natural ways to reduce orange peel skin

55 Heal Rather Than Eradicate DiseaseBy Michelle Kwon Natural approaches to cancer treatment

58 Five Foods that Harm the Skin By Dr Kristie Dietary demons that destroy skin

60 Paperback Heroes By Michelle Kwon Books that inspire healthy living

61 Sensitive Skin S.O.S.By Michelle Kwon Treat your skin with TLC

62 Personal Care A Thing of Beauty?By Marva Ward Know whats in your beauty products

63 Your Pets Exercise Depends on Joint HealthBy Franco Cavaleri What your dog needs for joints


49 Down the Drain: Canadas Water UseBy Carol Crenna We need conservation, says Hans Schreier

50 Earth Friendly Air Fresheners By Michael Bloch No need to use chemicals

51 Imagine a Brighter 21st Century By David Suzuki Why grow the economy at the worlds expense?

58

49

Eat local or global?

EditorsHealthlinesCarol Crenna, rhn


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First we fretted over what was more important, to eat local or organic, in regard to foods nutritional value and environmental cost. Though its still debated, it was generally resolved that organicallygrown local food was best. Whether or not we felt healthier or more conscientious eating it, we definitely felt smug buying it. Now controversy brews over whats better, local or global, after new books including Just Food: Where Locavores Get it Wrong and How We Can Truly Eat Responsibly, in which James McWilliams argues points made in earlier pro-local books like The 100Mile Diet and The Omnivores Dilemma.

Though we may have once been scolded for playing with our food, were now preoccupied with dissecting everything on our dinner plate. Thats not a bad thing. Investigative journalists have opened our eyes to the dark side of why its possible to buy cherries in January, why once-rare treats like macada-mia nuts and fresh figs are now fairly commonplace, and why chicken has be-come so curiously inexpensive. As writer Marian Scott states, these books have raised disturbing questions about the seamy underbelly of our global food sys-tem, and inspired a quest for nutritional redemption that has sent consumers scurrying to farmers markets. (The Vancouver Sun, January 2, 2010)

Now with every mouthful we consider: carbon footprint fossil fuel used and pollution created to produce/transport it; food miles the distance and time it took to get to our plate; nutritional value whether theres much left in it after depleted soil, days on a truck and destructive processing denature it, and whats in it that we dont want preservative and addictive chemicals, pesticides, antibiotics and GMOs.

Just when we thought local was better than international, Just Food: Where Locavores Get it Wrong says, not necessarily. The author argues that field-grown indigenous crops imported from warmer climates are less energy inten-sive than hothouse produce grown locally, and the energy we use to prepare food at home equals twice as much as its transportation footprint. He says agonizing over foods origins has made us lose sight of global poverty. The problem of adequately feeding billions using sustainable production methods should be a major consideration. He asks which is worse: using technology and GMOs to increase yields on land thats available to grow food, or destroy-ing more tropical rainforests and building environmentally disastrous water pipelines to feed locals.

Sub-Saharan Africa and South Asia face extreme food shortages. Soaring prices in 2008 sparked riots in 30 countries, with food inflation pushing an additional 100 million people into deep poverty, on top of a billion already starving. Two-thirds of Indias 1.1 billion people depend on farming for their income, but cultivatable land has dropped by one fifth in the past year due to dwindling water supplies, deforestation, and a changing rainy season. China faces great shortages Beijing recently bought huge tracts of arable land in Africa to grow crops for consumption back home. (AFP News, September 08, 2009) Where does that leave Africans? If we dont stop getting cheap produce from China, what other options are left them? Eat local and focus improve-ment efforts on global.

Every mother wants to ease her babys pain quickly. Hylands provides natural treatment for teething pain: quick-dissolving Teething Tablets and mess-free Teething Gel. Gentle on even the youngest babys system, quick and eective on cutting pain. Mothers have trusted us for more than 80 years to relieve teething pain naturally.

Peaceful Nights & Pain Free Days

When springs outdoor activities bring aches and injuries, Mother Nature provides a cure-all plant called Arnica montana. For its ability to reduce bruising and bleeding, this time-honoured and tested homeopathic remedy deserves a place in your familys first aid kit. Doctors, dentists, naturo-paths, midwives, athletic trainers, and parents of children with everyday mishaps also use arnicas healing benefits.

Arnica is the most renowned trauma rem-edy, and is without equal as the primary remedy for injury of any kind whatsoever, states Asa Hershoff, ND, DC, in the book Homeopathy for Musculoskeletal Healing.

Health stores and pharmacies offer arnica in diverse internal and external preparations, by it-self or combined with other trauma-oriented in-gredients. Massage oils, ointments, creams and gels containing arnica help reduce bruising, sore muscles and joint pain. Internal doses of arnica reduce the severity of trauma, injuries and shock and are applied to a wide range of symptoms: bruises, sprains, joint and back injuries, muscle strains, head injuries, fractures, childbirth, sur-geries and dental work in short, any situation that causes bleeding, pain or shock.

For sports and workoutsThose working with arnica in sports medicine agree that arnica should be in the gym bag of ev-ery athlete and trainer. In his book, Homeopathic Treatment of Sports Injuries, Dr. Lyle Morgan states, Arnica should be considered first in all cases of physical injury. He explains its action:

Arnica - Natures Wonder

By John AustenArnica works quickly to repair damaged blood vessels, to reduce swelling at the site of the in-jury, and to eliminate pain

In his book, Sports and Exercise Injuries, Dr. Steven Subotnick offers the case of a 32-year-old marathon runner who explained, usually it takes me about a week to recover from a marathon, but if I take arnica right afterwards, I dont get much pain or bruising. Later in the week, if I still feel stiff I take Rhus tox. I love these remedies.

Being homeopathic, arnica will not interfere with athlete drug testing or other medications, and thus athletes are becoming loyal and grateful proponents of arnica, especially for the relief of tired, achy, overused and strained muscles and sprained, swollen or sore joints.

Physicians throughout the US, Europe and India extol arnicas virtues, often using it in place of pharmaceutical medications.

Edward Shalts, MD, DHt., states, Arnica montana is the most important remedy to have for trauma Arnica will always provide some degree of help to a traumatized child. Its an ex-cellent remedy for a baby who has gone through a stressful birth Arnica is amazing! He gave arnica to his daughter when she had four wis-dom teeth removed, and states, That same day, she had a few friends over and was talking, laughing and eating without any problems no bleeding, no pain, no infection. (The American Institute of Homeopathy Handbook for Parents.)

Homeopathic physician Miranda Castro, FSHom, states in The Complete Homeopathy Handbook, Arnica promotes healing, controls bleeding, reduces swelling and prevents pus forming and is therefore an essential ingredient of your first-aid kit. It is the first remedy to think of after an accident.

The praise for arnicas therapeutic benefits fills volumes yet its most essential property is that, in homeopathic preparations, it is absolute-ly safe, with no reported side effects or conflicts with other treatments or medications.

It is also completely natural. This vibrant, yellow-blooming flower grows between rocks in harsh mountain climates and in mountain meadows across Europe, Siberia, Canada and the US. Arnica has been used as a folk medicine since the 16th century. Even mountain goats are known to nibble on it after a fall, instinctively recognizing its therapeutic value, thus inspiring its German name Fallkraut.



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Shed fat and maintain a healthy body weight with the help of fat-fighting supplements.Burning fat and losing weight is no simple task. We all know that you need to eat healthily and increase your daily calorie expenditure through exer-cise if you want to see noticeable results. Some key dietary supplements can also go a long way in helping you reach your weight loss goals. The following will provide a better understanding of the most effective fat-loss ingredients available.

Green tea extractGreen tea extract is one of the most popular fat loss ingredients because of the scientific evidence that proves its effectiveness. Several clinical studies show that green tea extract has a significant effect on increasing thermo-genesis (the production of body heat) and fat oxidation (fats metabolized and used by the body to produce energy so its not stored). Since its been determined that the EGCG component in green tea has the greatest impact on fat loss, make sure that the green tea you use is standardized for EGCG. On its own, green tea is a powerful fat burner, but when used in conjunc-tion with other fat burning compounds, such as naturally occurring caf-feine, its effectiveness can be enhanced even further.

Fat Loss SupplementsBy Don Gauvreau

Natural caffeineCaffeine is naturally occurring in green tea and is well known for its calo-rie-burning, energy-boosting properties. Research shows that supplement-ing with caffeine causes a variety of effects that result in mobilization and oxidation of fat. Studies also show that when combined with EGCG from green tea, caffeines thermogenic properties are even greater. Just remem-ber that you dont want to overdo it with caffeine. Health Canadas Natural Health Product Directorate advises that healthy individuals can safely con-sume up to 200 milligrams of caffeine up to three times daily.

Essential fatty acidsEssential fatty acids (EFAs), which include omega-3 and omega-6, are deemed essential for human health and must be obtained from your diet (or supplements) since they cant be made by the body. EFAs are also very important when it comes to fat loss. Several studies conducted on fish oil (a superior source of omega-3 fatty acids) have shown very positive results in its ability to enhance fat loss. In fact, multiple clinical studies show that 3 to 9 grams of fish oil daily can significantly increase fat oxidation during exercise and at rest This means by simply taking fish oil you can burn more fat both during your workouts and when youre just sitting around.

FibreAdequate fibre is essential if you want to optimize weight loss or maintain your current body weight. Fibre is classified as soluble or insoluble, and each type has unique functions. Soluble fibre binds with fatty acids and prolongs stomach emptying time so that sugar is released and absorbed more slowly. This prevents spikes in insulin release, which can have a dra-matic effect on reducing fat storage in the body. Insoluble fibre moves bulk through the intestines and controls and balances acidity in the intestines. Although this effect doesnt directly stimulate fat burning, it ensures bet-ter digestive health, which in the long run can have a significant effect on weight loss.

Conjugated linoleic acid (CLA)CLA is a clinically-proven fat-burning fat. Its usually derived from sun-flower or safflower oil and then made in a lab by manipulating the linoleic acid molecule. Research shows that CLA increases energy expenditure, de-creases fat incorporation into fat cells and reduces lipoprotein lipase (LPL) and fatty acid synthase (FAS) the enzymes responsible for fat build up. If you use CLA, make sure its a product with high concentrations of the ac-tive isomers, cis-9, trans-11 and trans-10, cis-12, and take at least 3 grams daily to get noticeable results.

If you find that your weight loss has hit a plateau and isnt changing as quickly as youd like, then try using some of these metabolism-boosting supplements. In addition to a healthy diet and a good exercise programme, these fat-fighting ingredients can help you burn the extra calories it takes to see noticeable weight-loss results. References available from VISTA.

Don Gauvreau, MSc., CSCS, is recognized in the health and fitness industry as a research expert and nutrition specialist.



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As a healthcare provider, many people come to me in a great deal of pain. When I investigate the cause of a patients pain, I consider family and personal health history, diet and physical activities, and how recent changes in daily activities could affect the patients symptoms. If there is an obvious relationship (such as just started training for a mara-thon, and now my knees hurt), I design a treatment plan that corresponds with any physical stress and/or imbalance.

Unfortunately, its rarely a straightforward plan. Most often, the patient reports that he/she woke up in pain, and theres no clear pattern of physical activity or trauma that could have reasonably caused their injury. I am left to assume that the patient must have slept funny. The majority of patients experiencing this kind of mystery pain tell me this must be the cause. It didnt hurt when they went to bed, but it sure hurts a lot after they wake up. My response to this kind of logic is the question, Does it make sense that the least physically-demanding activity during a 24-hour cycle (sleep) is the cause for the greatest discomfort during the same time period?

When you sleep, you shift from physical activity to inactivity. As you do, the amount of energy used to fuel the bodys musculoskeletal system is redirected to other bodily functions like digestion, repair and rejuvenation. Just like a busy office building, once all the businessmen leave at the end of the day, the janitorial staff moves in to prepare the building for the next day of business. This is the opposite of damaging.

If its not a case of sleeping funny, what could be causing the pain when the patient wakes up? When you go to sleep, only your conscious mind relaxes. The subconscious mind keeps humming along, sometimes more actively at night than during the day. The subconscious mind is a much

Pain Dont Shoot The Messenger

By Dr. Christian Guenette

Pain? Dont shoot the messenger. Listen to the message. Its telling you something important.

more complicated information processor than the conscious mind; it pro-cesses millions of bits of information per second, all designed to keep the human machine safe, functional and coordinated. The conscious mind, on the other hand, processes only hundreds of information bits per second, and is mostly concerned with one idea at a time. For the mind, sleep is not necessarily the time for rest.

What happens if, during the day, you ignore more painful or problem-atic issues, trying to keep them out of sight, out of mind? Do the problems go away? Nope. However, as you shut off your coping mechanisms when you go to sleep, your subconscious mind shifts into overdrive as it explores your problems, trying find a solution. As you struggle with difficult life is-sues throughout the night, you may end up feeling un-rested in the morn-ing, even like youve been hit by a truck. The problem is that you were the only one doing the driving.

Internalized stress (mental and/or emotional) is more likely the cause of pain, illness and disease than all other causative agents (physical and/or chemical) put together. Patients pain shows me this, loud and clear. A few carefully posed questions, combined with a little knowledge about the mind/body connection, usually reveal the truth.

The first step to figuring out what caused the pain is to check the time-lines of your symptoms. When the symptoms first appeared, what was go-ing on in your life? Were you dealing with anything particularly stressful? Did you experience any significant conflict with a loved one, or someone who is a major influence in your life? If so, this is probably the trigger for the symptoms. Address the issue as quickly as possible, so that you dont have to keep the negativity of the situation in your mind and consequent-ly in your body, too.

If the symptoms have been recurring, or slowly building, it may be dif-ficult to remember when they first began. If this is the case, it is significant to look at the location of pain for the clues to whats bothering you. Caro-lyn Myss Anatomy of the Spirit, or Louise Hays Heal Your Body are two books that discuss different body parts and their relationship to mental/emotional issues.

Once pain is in the body, its in the body. While you are working to fig-ure out your issues, get help for the body, too. Dont ignore the pain. While youre on the mend physically, ask yourself what the pain may be trying to tell you is there something significant that needs to be taken care of in your life? Youll be amazed how quickly the body settles down once you start paying attention, and responding to your needs.

Dr. Christian Guenette is The Common Sense Coach. For more ideas about personal change and transformation, go to www.thecommonsensecoach.com.


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Alkaline-Forming Foods for AthletesBy Brendan Brazier

The bodys acid/alkaline balance is one of the most important factors in athletic performance. Athletes in peak training are most nega-tively affected by acidosis, a condition in which the bodys pH is excessively acidic, caused by both the stress of training and the foods used to fuel the training. Acidosis impedes recovery and thus the athletes ability to get the most out of training.

Combining the acidifying effects of many protein foods consumed by athletes (with the intent to build muscle) and other foods creates a perfect storm of acidity. This acidity counteracts the very performance gains you were training for and causes sleep impairment, mental and physical leth-argy, and body fat accumulation! Knowing which foods, and specifically which proteins, aid in establishing your bodys pH balance will not only help you avoid the negative effects of acidosis, but also help your recovery time and energy levels to train stronger, longer and harder.

pH balanceWhile training, athletes require more protein-rich food to help with muscle recovery and repair muscle tissue. One important factor of a speedy recov-ery is pH balance, and the foods you eat directly contribute to the acidity or alkalinity of your body. From digestion to elimination, your body must deal with toxins from acid-forming foods. As the body performs these functions, it becomes increasingly acidic, a natural by-product of a healthy metabolism. This can cause a shift in pH balance when you consume too many acid-forming foods.

Highly refined, processed foods are toxin producers and, as a result, have the most negative impact on pH balance. Not only do they create an acidic environment, but theyre often higher in calories and more difficult to digest, further counteracting the bodys recovery. Other acid-forming foods include animal protein, dairy products, candy and coffee. Most pre-scription drugs, artificial sweeteners, modified sugars such as high fructose corn syrup (commonly in sports drinks), synthetic vitamins and mineral supplements are also acid-forming in the body.

Protein: quality over quantity All proteins arent created equal when referring to their alkalizing or acidi-fying effects on the body. By disregarding the effects of proteins on pH balance, numerous sport supplement manufacturers have significantly reduced the effectiveness of their products. Common sport supplements contain denatured, highly processed, acid-forming ingredients such as whey and soy protein powders which are highly acid-forming and ex-tremely difficult for your body to digest. These powders are highly acidic because their carbohydrates and fats have been removed, thereby making them protein isolates. The isolation process involves high temperatures and usually chemicals, resulting in a protein with a significantly lower pH than it had before processing. The process can also leave behind toxic residues. The body must work harder to digest protein isolates which, in turn, has an acidifying effect.

Based on personal experience and the extensive research Ive done for most of my athletic career, I believe that athletes should be consuming good quality proteins instead of over-consuming acid-forming proteins. Whole, non-isolated, plant-based, chlorophyll-rich proteins are essential to what constitutes a quality protein. These proteins create alkaline balance within your body. Great sources of these alkaline-forming proteins are raw, unrefined, plant-based sources such as hemp (50 percent protein), spiru-lina (over 60 percent protein), raw alfalfa juice (contains 21 vitamins and minerals), green pea protein and raw sprouted rice. These proteins supply the body with the building blocks it needs for regeneration (muscle and tis-sue repair), to reduce inflammation, and to maintain a healthy alkaline en-vironment, allowing athletes to train longer and harder. Plant-based pro-teins protect against chronic diseases, are low in saturated fat, and promote overall health. These proteins are best consumed soon after your workout to counteract the acidifying effects of training.

The greatest advice I can offer athletes is to consume alkaline-forming unprocessed, raw foods to keep the body in an alkaline state. The next time you start training for that half marathon or want to increase endur-ance and recovery time, choose quality proteins!

Brendan Brazier is a professional Ironman triathlete, twotime Canadian 50km Ultra Marathon Champion and bestselling author. Brendans followup to bestselling book, The Thrive Diet is Thrive Fitness (Penguin Canada) which includes a stepbystep fitness programme. These are complemented by a free online wellness programme at Thrivein30.com.

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Alkaline-Forming Foods for Athletes


With spring in full swing, many of us are focused on health, rethinking some bad habits and making positive chang-es for our hearts. Its essential that we educate our-selves on ways to improve this vital organ!

Cardiovascular disease (CVD) is the lead-ing cause of global deaths, and heart attacks and strokes are the most common CVDs, caused by a blockage of fatty deposits in blood vessels prevent-ing blood flow to the heart or brain. Factors that indicate higher risks of heart attack and stroke include: high blood pressure, high blood sugar, high levels of low-density lipoprotein (or LDL, the bad cholesterol), and being overweight. All of these indicators result in your heart having to work harder to pump oxygen-rich blood around your body to feed trillions of cells.

The World Health Organization recently reported that unhealthy diet, physical inactivity and cigarette smoking are responsible for 80 per-cent of heart attacks. In order to give your heart a break, take a few of these steps:

A Healthy, Happy HeartBy Ann Barnes

Eat good fat Studies show that essential fatty acids (EFAs) are vital for growth and maintenance of cells; some decrease blood pressure and make your blood less likely to clot. Avoid saturated fats (found in animal and dairy products) and consume a wide variety of plant-based fats, especialy polyunsatu-rated fats, in moderation. Within polyunsatu-rated fats are the EFAs omega-3 and omega-6. EFAs help control an amazing number of cellular processes and are as important as protein, carbo-hydrates, vitamins and minerals.

Monounsaturated fat is also great for cardio-vascular health because it reduces high triglycer-ide levels. Sources include unprocessed vegetable oils and nuts and seeds. One seed called salba, for example, offers all daily EFA requirements in one serving. Medical research proves that add-ing salba to our daily diet reduces blood pressure and inflammation of the arteries. It also has a blood thinning effect without affecting coagula-tion (compared to fish oil that does affect blood thickness). In addition to getting good fats, in-creased gamma-linolenic acid (GLA) combined with omega-3 EFAs may help to reduce total LDL cholesterol and substantially reduce risks of heart attacks. One food source that provides GLA is hempseed (or more concentrated hemp oil).

Increase fibreFibre carbohydrates that arent digestible, so pass through our system is our hearts friend because it decreases risk of heart disease and lowers LDL cholesterol. Fibre-rich foods include edible-skin fruits (like apples and pears), green vegetables, oats, barley, beans, lentils, nuts and seeds (like salba and hemp).

Be proactive with proteinProtein is used to make the red blood cells that carry oxygen throughout your body and to build muscle including your heart. But unlike ani-mal sources of protein that are high in saturated fats, plant-based sources are your best bet for heart health. Digestible plant protein includ-ing all essential amino acids (protein building blocks) can be easily eaten in two tablespoons of hempseeds (10 grams of whole protein), and of salba (2.6 grams of protein).

Eat your vegiesResearch shows that cruciferous vegetables like broccoli, cauliflower, cabbage and Brussels sprouts strengthen and protect the heart because they contain high levels of the phytochemical sulforaphane, which helps your body detoxify. Garlic has a complex array of phytochemicals that can help lower blood pressure and choles-terol. Foods rich in the antioxidant vitamin C protect the elastic strength of blood vessels and help keep your circulation pristine.

Lose extra poundsOn average, overweight people have high

LDL levels coupled with low HDL levels. This dangerous combo, along with other weight-driv-en risks such as high blood pressure and inflam-mation, pose a major risk to our heart. Exercise helps to reduce total blood cholesterol, lower bad LDL and raise good HDL levels.

Equipped with simple steps to a better heart, its time to spring into action and do something good for your health!

For other tasty, nutritious treats, see Ann Barnes recipes in her new book Better Being, available in health stores across Canada.

Heart HealtHy recipe: choco-orange balls these no-bake, protein-rich goodies can be stored in the fridge or freezer for when needed.

3 cups pitted dates 1 cup orange juice tsp vanilla 2 cups cashews 1 cup commercially-roasted hemp seeds cup cocoa cup salba seeds Soak dates, juice and vanilla in a bowl for an hour. blend cashews in a food proces-sor until ground and place in a separate bowl. pulse-mix the date mixture in food processor until its still a little chunky (not completely smooth). add date mixture to cashews, and add in all other ingredi-ents. chill mixture in fridge for an hour. Make into quarter size balls and keep in a sealed container in the fridge. Makes about 40 balls.



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Would you just hop into your car, suit-case in hand, with no plan, and start driving? Not likely. It is more prob-able that you would have a destination in mind, and some finances in place to support your jour-ney. If you are really organized, a supply of water and food will also accompany you. There is com-fort in knowing that you are prepared to meet almost any conditions.

If you work out, you know the importance of preparing both your mind and your body to pro-duce the desired results. Having a plan is critical to your success. Since exercise taxes your nutritional reserves and immune system, support is essential.

Achieving your goalsHow do you get in the way of yourself? Some of the main reasons you may fail in your attempts to achieve fitness goals are lack of time, lack of energy and because you hurt. Evidence contin-ues to accumulate regarding the basic tools nec-essary for success:

Mentalpreparation Nutritionaldiscipline Recoveryandrepairtosustainthejourney through fitness Immunesystemsupporttohandlethe excess stress on the body

Exercise a time for fungi?During exercise, the immune systems white blood cell activity decreases, affecting your abil-ity to recuperate afterwards. Too much exercise depletes the immune system significantly, so building endurance and performance over time is wise. All medicinal mushrooms help to in-crease proper behaviour of the immune systems white blood cells, and are known to support the side effects of exercise. The synergistic affect of fungi ensures that all aspects of the immune sys-tem are addressed.

World-class athletes use medicinal mush-rooms to improve performance and endur-ance and consequently produce outstanding results. In 1993, the Chinese womens running team broke world records in track and field in the 1,500, 3,000 and 10,000 metre races. They credited cordyceps (mushroom) as their se-cret to excellence. Competitive swimmers have used medicinal mushrooms for international competition just as Tibetan Sherpas have used them to improve coping with hypoxia or lack of oxygen while climbing Himalayan peaks. There is no doubt that these fungal contributors have much to offer.

Red reishiThe medicinal mushroom red reishi has been a part of the Chinese pharmacopoeia for centu-ries, providing important adaptogenic proper-ties to maintain optimal health and immunity. The revered red reishi affects over three hundred biochemical processes and functions of the liver. Red reishi addresses both the body and mind, which opens the door to a deeper and more suc-cessful experience. Better fitness results become more achievable.

Thoughts, emotions, attitudes and behaviours affect our physical performance. Red reishi is known to be the mushroom of immortality by promoting agility of body and mind. It increases memory and flexibility of the mind and mood. Because reishi strongly supports cardiovascu-lar function, it is a perfect adjunct to exercise. Red reishi has anti-inflammatory properties and contains tripterpenes, which are calming to the system. It normalizes blood pressure, prevents platelet aggregation (blood clots) and fortifies the blood with high levels of antioxidants that counteract the damaging effects of free radicals produced by exercise.

RecuperationBy improving the delivery of nutrition to cells, better performance, endurance and recovery from exercise are possible. Reinforcing the cell structure halts damage that initiates inflamma-tion and spasmodic reactions. Reducing spasm and pain improves the rate that cells are recon-structed after exertion. Preventing the release of inflammation promoters such as histamine, prostaglandins and leukotrienes significantly improves flexibility and elasticity, and tempers damage to tissue.

The hurt that you feel from exercise is pri-marily a result of inflammation, the fragility of tiny veins called capillaries, and soft tissue inju-ry. Recovering requires stabilized collagen links to reinforce the strength and elasticity of all your bodys connective tissue such as cartilage, liga-ments, tendons, fascia, bone and skin. Nutrition helps to safely change the inflammatory process, prevents tissue damage, and improves the qual-ity and rate of healing after sports.

Exercise requires mental preparation, nu-tritional discipline, immune support and repair to connective tissue. No matter what activity you choose, explore your potential and choose to include natural remedies such as medicinal mushrooms that aid all of these processes and help you to fully enjoy the innumerable benefits of a healthy lifestyle.

Maureen Fontaine, B.Ed., is a clinical nutritionist and master herbalist.

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Digestion starts as soon as you fork in your food or swallow supple-ments, beginning in the mouth and ending in the rectum. At many spots along the way, the chemical and mechanical food-in-waste-out process can get bogged down. Prolonged poor digestion disturbs your intestines ability to absorb nutrients from food, fight foreign bacteria, and eliminate them through the colon. It also causes symptoms including gas, bloating, acid reflux, constipation, diarrhea, food sensitivities, irritable bowel, weight gain, headaches, backaches, fatigue, bad breath, body odour, irritability, skin problems and sciatic pain. Dont let a digestion problem get worse simply by avoiding it or thinking its normal. And dont rely on medications for relief, which only cover the symptom rather than address-ing the cause, and may make the problem worse. Prolonged poor digestion may result in your immune barrier becoming weak, allowing foreign bac-teria and waste from the colon to create disease.

Your inner plumbing The colon is susceptible to a continual buildup of toxic material from food. Its major functions are to eliminate waste and to conserve wa-ter. Impacted feces, dead cells, mucus, parasites, harmful bacteria and worms all pose eventual health problems because the colon backs up, and these poisons enter and circulate in the blood stream. Dairy products, white flour, sugar, and foods with preservatives slowly clog the intestines, decreasing the digestive tracts ability to absorb nutrients and slowing metabolism. Many natural health practitioners believe that everything from diabetes to cancer is caused by an impacted colon.

Your liver is responsible for neutralizing and removing harm-ful substances from the blood. Overloading the liver with toxins can lead to serious fatigue, weight gain, water retention and plaque in the arteries. A healthy liver will increase energy, improve metabolism, and help you to burn fat.

Like the colon and liver, your kidneys are vital to daily health. If they dont function properly, your body becomes weak and vulnerable to disease. Kidneys eliminate toxins, regulate blood pressure, help the urinary system, and filter the blood of toxins by producing urine. In or-der to maintain healthy kidneys, they should be flushed out with a detox product on a regular basis, and processed foods should be eliminated.

Prevent or alleviate problems now by cleansing your system of debris. Detoxification breaks up and flushes toxins from these organs. Though there are many detox/cleansing tonics and kits available, many only target one organ or use harsh ingredients which can damage the delicate balance of the intestinal tract. Choose products such as herbal teas or remedies that are diluted in water which restore the bodys health in a gentle but effective way.

The best herbs for liver, kidney and colon detoxification include milk thistle, blessed thistle, persimmon leaves, malva leaves and marshmallow leaves. Blessed thistle has bitter properties which increase gastric juices, relieving indigestion and headaches associated with liver congestion, and stimulate bile flow, aid digestion and cleanse the liver. Persimmon leaves, commonly used to make tea, have general health benefits, but are also used for constipation, hypertension, weight loss (since it increases the amount of fats removed from the body as feces), and even athero-sclerosis. Marshmallow leaves are used to treat inflammation and diges-tive tract ulcers, and relieve irritation of the mucous membranes of the mouth, throat and gastrointestinal tract. Malva leaves are made into tea to help soothe the membranes of the digestive system.Theyre mildly astringent and diuretic, sometimes usedto treat gastroenteritis,stom-achache and spleen conditions in addition to detoxification.

In healing your digestive tract, you will not only lose unwanted weight and other uncomfortable symptoms, you will enable your body to absorb the vitamins and minerals in food and supplements, increas-ing your energy and overall health.

Digestive Health 101

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Without proper digestion, your body wont absorb and use all of those healthy foods youre eating and the nutritional supplements that youre taking. So what is proper digestion and how do you get it?



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Hes shaved his head, climbed Mount Kilimanjaro, built homes in Mexico, hosted annual celebrity events at his own home, and orga-nized a joint 50th birthday party (raising over $3 million) for wor-thy causes. Then theres the Wilson Centre for Entrepreneurial Excellence and the Wilson Centre for Domestic Abuse Studies. But Brett Wilson has also overcome devastating personal challenges. Here he speaks to VISTA about creating opportunities from what life brings.

VISTA: Did you always have such ambition and passion?

Brett: My passion developed over time. As I began accomplishing more, I realized I had the capability to accomplish even more than I was already doing. But the early drive was to be successful based on the measures that I now make fun of money and power.

VISTA: You admit to still being driven.

Brett: If there is such a thing as an AA type personality, I would qualify at times. I retired two years ago at age 50, and Ive never been busier. But Im evolving. Now much of my time is spent pursuing my personal interests my children, friends, passions, and having fun. I manage to fit in busi-ness opportunities and investment in real estate, energy, and oil and gas; I havent abandoned that world but have a different set of priorities.

VISTA: You climbed Kilimanjaro for a worthy cause. Are you fit?

Brett: I climbed Kilimanjaro in 2002, and when I got back I told my friends that I would never do that again. Then my children asked if I would go back to climb with them and I said, of course I would. My 24-, 22- and 18-year-old and I are climbing Kilimanjaro as a family in July, so I will be

By Carol Crenna

Calgarys Brett Wilson, panelist on CBCs Dragons Den, is a highly successful entrepreneur and cofounder of investmentbanking firm FirstEnergy Capital Corp who has shared podiums with Bill Clinton and Donald Trump. Called a capitalist with a heart, hes given away,

and mobilized others to give, tens of millions of dollars.

W. Brett Wilson: Doing Whats Right


pHoto Jared SycH

training for that and for a biathlon with my daughter in June. Im reason-ably fit. Last month was fabulous for fitness; this month is terrible, since Im traveling most of the month. I travel with my running and swimming gear; as a former competitive swimmer, I love swimming.

VISTA: You openly regret your early parenting.

Brett: I chose work over parenting for many years. It wasnt until I sepa-rated from my wife that I recognized the gap in my life, and really became a parent. My ex-wife observes that she went from being a single mother (while married) to having her kids half-time when divorced. Before, weeks would go by when I would be in town (in Calgary), but I wouldnt see my family because Id be living at the office, up early and out before they woke and home after they went to sleep. The business was growing and needed attention, but it came at a cost.

VISTA: You admitted yourself to a centre to treat your work addiction?

Brett: I attended The Meadows, a well known addiction and trauma treatment centre in Arizona, about a decade ago to deal with issues includ-ing work addiction. There I realized that the cost it had on my relationships wasnt worth it. I knew changing my priorities wasnt going to be easy, and if changes were to be sustainable, they would be evolutionary rather than revolutionary. My wife felt that type of change wouldnt be enough to sus-tain us, so our marriage ended. I began evolving, recognizing that without my physical, emotional, and intellectual health, I was of no use to anyone including myself.

VISTA: How have you evolved so far?

Brett: I consciously try to improve myself through training, personal development programmes, working with a coach for life planning and with a psychologist. If the number one golfer in the world still needs three coaches (a putting, swing, and mental clarity coach) it must mean that us-ing a coach for my own purposes is okay. First, you need the awareness of problems, and then you need to take the time to do something about them.

VISTA: As an investor, how have you invested in yourself?

Brett: I pay attention to what I eat. Though I eat out a lot, we have a full-time office chef to ensure that my entire team eats well. Its becoming increasingly obvious that the more food is processed the less healthy it is. Eating organic or vegetarian isnt as much the issue as the fact that the closer food is to nature the more it has what man needs; though man has been around for a long time, processing of food and illnesses (like obe-sity) related to it have been around for a short time.

VISTA: Why did you decide to go public with your cancer story?

Brett: I couldnt disappear from the workforce to have treatments without telling others. I wasnt embarrassed by it, and spoke about it publicly because, particularly with prostate cancer, awareness is the key to early detection. Over the years I have spoken to many patients about my experience and still receive feedback about an internet video that discusses my journey.

VISTA: Did you use treatments other than conventional ones?

Brett: I worked with a healer, a naturopathic doctor, and an acupuncturist and was very open to complementary modalities. I feel that western medi-cine is fairly closed minded to alternative therapies, yet those practising alter-native therapies are fairly open to all forms of treatment. Within the medical system I became very frustrated: two professional groups one supporting surgery and the other radiation therapy were arguing, both convinced that if I didnt use their treatment methodology, I was going to die.

VISTA: What advice do you give others?

Brett: Do your homework. Dr. Peter Scardinos Prostate Book: The Complete Guide to Overcoming Prostate Cancer is a well written, balanced point of view. Find the treatment that suits you. The earlier you catch it the more options you have, but in my (advanced) case I felt that I didnt have a choice in my options. I chose radiation therapy. But no one should have to worry that theyve chosen badly.

VISTA: How did having cancer affect you?

Brett: You take a closer look at your own mortality. After living through cancer, its a rare person who wouldnt come to the conclusion that there is more to life than the life you were leading. This, like a major injury or death in the family, becomes a wakeup call.

VISTA: Youve given millions to nonprofits. How did you become inter-ested in philanthropy?

Brett: Twenty years ago my wife and I began giving 1 percent of our pre-tax income to charity, and, appreciating how good it felt, realized that we could afford to increase that. Over time we became more involved and it became more interesting. A pet peeve is the concept of corporate social responsibility: if you feel that its a responsibility, it means that youre get-ting it wrong. Anything you do out of responsibility carries with it a sense of obligation. If you look at it as an opportunity rather than obligation, you will also look at the outcome differently.

VISTA: How is it an opportunity?

Brett: By realizing the influence that directing your wealth has on your client relationships and your staff s good will. FirstEnergy supported over 250 charities a lot for a relatively small organization. The reason we chose breadth over depth giving less money to many rather than more to a few was all about marketing. We were extraordinarily proactive in supporting charities that our clients and community leaders were involved with, which became vital for networking and connections. Using unique ways to make our contributions known to them became a branding op-portunity. Its a matter of being a little more creative at distributing funds.

VISTA: As a marketing expert, how would you market health to create change?

Brett: A lot of change occurs in this world with awareness. Its a matter of raising the profile of the results of living a healthier life, keeping it at the front of everyones consciousness. Then maybe a health scare wouldnt be needed, like it was for me, to make people change.

VISTA: Why are you on Dragons Den?

Brett: Ive been doing for many years what Dragons Den does investing in small companies that may turn into large companies, or early-stage in-vesting so the show is a logical extension. It provides a national platform to celebrate entrepreneurship. And the profile that it has been developing for me has been extraordinary.

VISTA: At 52, what are your future plans?

Brett: I have another 48 years to go; the last 10 will be in a reclining chair watching home movies of the previous 90. Im currently working on two books. One, with the working title Doing Whats Right, is about redefining the ethics of success not defining it by the size of your wallet, car or of-fice, but by the size of the smile: happiness as the highest priority. The other measures arent irrelevant, but if theyre the only ones, your life might be lacking. The other book will be about philanthropy. And perhaps a third book, Tales from the Den, will disclose things that have happened behind the scenes in the Dragons Den studio and occurred as a result of it.

W. Brett Wilson: Doing Whats Right


pHoto Jared SycH



Introducing: The Energy Nutrient

By Jolie Root

If you would like to boost your energy or enjoy faster recovery from ex-ercise, consider adding ribose to your supplement regimen. It can help increase energy for everyone, but particularly for athletes. Ribose is a naturally occurring sugar produced in the body from glu-

cose. Ribose serves as the carbohydrate backbone for our genetic material (RNA and DNA), and it is an essential ingredient in the manufacture of ATP. ATP is the fuel that runs our cells. Our mitochondria, the energy produc-ing part of our cells, use two pathways for building or conserving energy. Ribose is necessary for both of those pathways to function. Simply stated, if we want energy we need to have ribose available to our cells. Without ribose, our bodies would quickly run out of energy, they could not make proteins, and our cells would lose the ability to replicate. As a result, we wouldnt survive.

While ribose is formed in the body from glucose, this process takes time and sometimes we need ribose faster than the process can provide it. The problem is that foods are not able to provide enough ribose to rapidly restore ribose levels, should the need arise. Examples of situa-tions where we need rapid replenishment are during exercise or physical work or during extreme challenges such as during a heart attack or stroke.

Scientists have found that ribose supplements can rapidly restore ribose levels in nerves and muscles, especially in the heart, and ribose supplements can dramatically improve recovery of failing ATP levels during and following acute or chronic oxygen deprivation. Age, illness, strenuous or infrequent exercise, over-exertion, and metabolic disorders can seriously deplete ATP reserves from your cells, tissues and organs. And that can leave you fatigued, sore, weak and drained of energy.

Ribose also improves athletic performance, lifting your energy lev-els and combating fatigue. In one scientific study, supplementing with 10 grams of ribose per day in young male recreational bodybuilders led to

significant increases in muscular strength and total work performance af-ter only four weeks. A mere four weeks of supplementation was enough to enhance strength and muscular endurance. Youre not a bodybuilder? Since almost all sports require muscle strength, endurance or a combina-tion of the two, ribose is still beneficial.

If aerobic training is more to your liking, a study of healthy men who performed two sessions to exhaustion on bicycles during a one-week interval found that ribose supplements led to higher energy production. This was shown by reduction of oxidative stress (free-radical damage) during vigorous exercise. The dose in this study was 7 grams of ribose. Ribose supplement users had a reduction of urinary MDA (an indicator of oxidative stress), and lower heart rates at the same intensity of exercise as compared to the unsupplemented group. No adverse side effects were reported by the subjects in either of the studies mentioned.

Do you get sore when you work out? That is not unusual, but ribose may help reduce the soreness you feel. Normally in the muscles, sev-eral days of rest will allow energy levels to re-turn to normal. But, during that time, muscles can feel tired, weak and sore. Supplementing with ribose will accelerate the energy recov-ery process and help overcome the impact of overexertion.

Whether you are a dedicated athlete or a weekend warrior, adding ribose to your sup-plement protocol may mean higher exercise tolerance, better oxygen utilization, less sore-ness, and a better quality of life. Research has shown that 5 grams per day of ribose is suffi-cient to maintain normal ATP levels. However, if you exercise a lot, you may want to double that dose. And if you suffer from recurrent fa-tigue frequently, take several 3 to 5 gram doses throughout the day to boost your energy.

Jolie Root, NC, is a licensed practical nurse, licensed nutritionist and medical journalist in private practice in Denver, Colorado. She educates about the role of nutrition in integrative medicine, has been interviewed on dozens of television and radio programmes, and is a vibrant public speaker.


Statements in this ad have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Ribose Naturally Supports Energy LevelsEach box of Carlson Ribose Packets contains 30, 3-gram packets of pure d-ribose, perfect for on-the-golifestyles. The convenient packets are easy to travel with and quickly dissolve into the beverage of your choice.Ribose has been studied by medical professionals for its role in supporting heart energy and cellular energy.Current research suggests that this essential sugar:

Increases energy reservesHelps maintain healthy energy levels in heart and muscle tissuesPromotes the relief of post-exertional muscle cramping and sorenessPromotes increased cardiac efficiency and lowers stress during exercise

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We all know the importance of eating a variety of wholesome foods. Our mothers have preached the goodness of fruits and vegetables since we started eating solid foods as infants. But how many of us actually eat the recommended 5 to10 servings a day? If a 2008 Statistics Canada survey is accurate, only about 44 percent of Canadi-ans over the age of 12, do; thats more than half of us who dont! We live in a fast-paced, fast-food society where little priority is given to ensuring that our bodies and minds are well nourished.

A great way to help meet daily nutritional needs is to use a concen-trated green food supplement. Green food supplements help to alkalize, energize and nourish the bodys cells along with improving the bodys pH level. They provide essential vitamins, minerals, antioxidants and enzymes that are the building blocks to good health.

A well-balanced green food supplement will include nutrient-dense plants like certified organic cereal grass juice powders such as alfalfa, bar-ley and kamut. Alfalfa is especially rich in vitamin K, and is often used to treat vitamin K disorders. Barley leaves have been shown to contain 1,000 of the 3,000 enzymes including the potent antioxidant called super-oxide dismutase. Kamut grass juice powder possesses 49 percent higher antioxidants compared to common wheatgrass powder. Kamut is also far less allergenic than wheat or wheat grass and is often tolerated by those with wheat allergies. Kamut grass juice powder is gluten free and is usually suitable for those on a gluten free diet. It is important to ensure that the grasses are juiced immediately after harvesting since this helps improve their digestibility. These cereal grasses are a rich source of chlorophyll, beta

The Power of Green Foods

carotene, vitamins A, D, E, B6 and K, and contain several enzymes which improve absorption of nutrients.

Green food supplements may also contain a variety of berries, which provide numerous health promoting benefits. Blueberries, raspberries and strawberries have particularly high ORAC scores (ORAC, oxygen radical absorbance capacity, is a measurement of antioxidant content) with blue-berries having the highest score. Scientists have discovered that the darker the berry, the more health benefits it has. The dark pigments in these ber-ries seem to offer protection against cardiovascular disease, degenerative eye disease such as cataracts, and may offer some help in preventing some cancers and bladder infections.

Ensure that your supplement contains a heat-stable, human strain pro-biotic culture that requires no refrigeration. The most beneficial bacteria have been shown to resist stomach acid when consumed with food, in-creasing their likelihood to survive and colonize throughout the intestinal tract. Probiotics have a wide range of benefits including lowering choles-terol, and boosting the immune system to help combat infections, allergies and exposure to toxins. They also assist in regulating the digestive system, relieving lactose intolerance and irritable bowel syndrome.

These powdered superfoods offer a convenient, easy way to incorpo-rate more health promoting vegetables and fruits into your diet. Think of them as healthy fast foods.

Lorenda Stefan, CNPA has been involved in the natural health industry since 1988. She is currently working on her Bachelor of Science Degree in Holistic Nutrition from Clayton College of Natural Health.

By Lorenda Stefan

Our mothers have preached the goodness of fruits and vegetables since we started eating solid foods as infants. But how many of us actually eat the recommended 5 to10 servings a day? If a 2008 Statistics Canada survey is accurate, only about 44 percent of Canadians over the age of 12, do; thats more than half of us who dont!


Two teaspoons every morning. Or groceries by the truckload.

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Chicken piccata is fast and easy to make, but is elegant enough for a fancy dinner. This chicken piccata recipe can be made in just a few minutes. Youll love this seasoned chicken breast covered with a smooth buttery lemon sauce and topped with capers and fresh parsley. Capers are the little flower buds of a spiny shrub called Capparis spinosa, native to the Mediterra-nean. The buds are picked and dried. When dry, the ca-pers are brined in vinegar, wine or salt. Fresh out of the jar, capers are too salty, so rinse them well in a strainer before adding them to dishes. Capers impart a sharp, slightly lemony taste to foods. Since they have such a strong flavour, only a few are needed. You can find capers in glass jars near the olives at your grocery store.

Recipe for Health

By Tracy Kaye Holly

Chicken Piccata

chicken Piccata Serves four:2-4 boneless, skinless chicken breast halves 1/3 cup whole wheat flour 1 tsp garlic powderSea salt and crushed pepper 4 tbsp olive oil 1/2 cup water (or dry white wine, optional) 2 lemons 1 tbsp unsalted butter1/4 cup brined capers Sprig of parsley (optional)

1. cut the chicken breast halves horizontally, butterflying them open, and then slice into single thin pieces.

2. Mix together flour, garlic powder, salt, pepper. rinse the chicken pieces in water. drench the breasts thoroughly in the flour mixture until well coated; shake off excess.

3. Heat olive oil in a large skillet on medium high heat. add chicken pieces to the skillet and lightly brown on each side for approximately three minutes. dont overcook. remove the chicken from the pan and reserve to a covered plate.

4. add water (or white wine), lemon juice and butter to the pan. bring to a boil, add capers. reduce heat and use a spatula to scrape up the browned bits. When the sauce thickens, add the chicken to the skillet and reheat for two minutes.

Serve with the sauce poured over the chicken. Sprinkle with parsley.



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One of the hottest topics in medicine is inflammation. Modern science now recognizes it to be an underlying factor in the devel-opment of heart disease, cancer, diabetes, stroke and other degen-erative diseases. Effective anti-inflammatory drug therapies have emerged over the years, but unfortunately they carry with them significant potential for side effects. These range from gastrointestinal damage to serious nega-tive effects on cardiovascular and cerebrovascular (brain and related blood vessels) systems.

Research is continuing to validate what traditional medicine has long known to be true: many herbs are safe and effective anti-inflammatories. Turmeric (Curcuma longa), for example, is known for its cardiovascular and cell-protective benefits. Turmeric is considered by some to be the most important herb for promoting and maintaining good health, in large part due to its anti-inflammatory properties. Many studies have demonstrated turmerics ability to inhibit the inflammatory enzymes cyclooxygenase-2(COX-2) and 5-lipoxygenase(5-LOX). Turmeric is often confused with curcumin, which is in fact a chemically isolated constituent of turmeric. Unfortunately, to isolate curcumin, manufacturers typically use solvents like acetone. High-heat distillation is then required to remove residues, which damages the spice oils. Standardized extracts such as these focus on one isolated part of the herb at the expense of the whole, leading to the loss of other known anti-inflammatory substances within the plant such as turmerones. For this reason, it is better to seek out whole herbal extracts that deliver the full spectrum of therapeutic compounds within the herb. For superior purity and potency, look for broad-spectrum supercritical extracts, which deliver concentrated herbal oils without the use of chemi-cal solvents.

Closely related to turmeric is ginger (Zingiber officinale). A power-ful anti-inflammatory, ginger supports healthy blood flow and cardiovascu-lar function, and liver, joint and gastrointestinal health. Organically grown ginger should be emphasized whenever possible because it is routinely doused in chemicals after conventional harvesting. Look for supercritically extracted ginger to avoid agricultural or processing contaminants.

Another remarkable herb is rosemary (Rosmarinus officinalis). One of the most powerful herbal antioxidants, research demonstrates that su-percritical extracts of rosemary have potent anti-inflammatory and anti-tumour properties. Like the aforementioned herbs, rosemary contains numerous COX-2 inhibiting properties. Herbal extracts that dont isolate individual compounds are preferred since single chemicals are drug-like in their effect on human physiology and can have detrimental side effects (as evidenced by COX-2 inhibiting drugs like Vioxx and Celebrex).

The Chinese herb hu zhang (Polygonum cuspidatum) is both anti-inflammatory and rich in the same anti-aging and cardioprotective com-pound found in red wine (resveratrol). Likewise, holy basil (Ocimum sanctum) is revered in ayurvedic medicine as a multi-tasking anti-inflam-matory; if youre interested in reducing cortisol and balancing blood sugar, consider this herb. Other valuable anti-inflammatory herbs include baikal skullcap (Scutellaria baicalensis), Chinese goldthread (Coptis chinensis), barberry (Berberis vulgaris), oregano (Origanum vulgare) and green tea (Camellia sinensis).

Help For InflammationBy Mark Schneider


Distributed by Advantage Health MattersPrevention Regeneration Longevitywww.advantagehealthmatters.com

A Whole Food Approach to

InflammationWhy take isolates?

Take whole food supplements!

In addition to promoting a healthy inflammation response in your body, many of these herbs have shown great promise in the fight against cancer. These anti-inflammatory plant compounds are capable of balanc-ing inflammatory pathways, including COX-2 and 5-LOX, which have been implicated in the development of numerous cancers. Formulations of these herbs in combination have been studied at renowned medical in-stitutes in North America, yielding dramatic results. Colombia University published the results of one study demonstrating the ability of a combina-tion of these herbs to not only suppress the growth of cancer cells but also to promote their self-destruction. The MD Anderson Cancer Center at the University of Texas found that this combination was able to suppress cell and tissue inflammation.

We think that this is a strategy for control of inflammation that may be more appropriate and perhaps even safer compared to the single tar-geted high dose pharmaceutical agent, says Robert A. Newman, PhD and Professor of Medicine and Pharmacology at the university. The combined anti-inflammation components in these selected herbal extracts may con-tribute to a broad-based modulation of factors involved in inflammation and related diseases such as atherosclerosis, rheumatoid arthritis, skin dis-eases such as eczema and psoriasis, and even cancer.

Many people think that only joints are affected by inflammation. The truth is the bodys natural inflammatory response affects everyone and ev-ery major organ system, often silently, without being perceived. Given the link between inflammation and whole body health, a supplement strategy geared toward promoting a healthy inflammation response is as funda-mental as a daily multivitamin.




Tightening of the chest, sweaty palms, heart palpitations: we all know the effects anxiety can have on us. For many people, anxiety is a constant companion, arising in situations as diverse as flying, writ-ing exams, or going for a job interview. Current pharmaceutical treatments for anxiety including benzodiazepines such as clonazepam, lorazepam, oxazepam can have side effects including drowsiness, decreased concent\ration, and even behavioural changes. In addition, people become tolerant to these medications over time, leading to increased dosages or withdrawal symptoms to get back to square one: living with anxiety.

Several herbs claim to be useful for anxiety and stress, but one of the best studied is passionflower. Passionflower has recently been featured on shows such as Dr. Oz for improving symptoms of stress and anxiety, and for breaking the stress cycle. Passionflower particularly the species known as Passiflora incarnata is a flowering plant native to the southern US, the Bermudas and tropical Asia. It has long been used in traditional medicine for sleep disorders, anxiety and nervousness. Passionflower products are popu-lar in Europe. In Canada most products which contain passionflower use it as one of many ingredients. However, on its own passionflower is a powerful, well-tolerated and well-researched herb for treating stress and anxiety.

Passionflower can be used successfully to treat acute anxiety (associ-ated with fear of flying, pressure at work, exam anxiety, panic attacks) and long-term anxiety (such as chronic stress). Since stress and anxiety can have major impacts on health, it is important to have a safe, effective, natu-ral therapy to treat these conditions.

Studies on passionflowerA 2001 double-blind, randomized study found that passionflower was equal in effectiveness to oxazepam (a prescription anti-anxiety medica-tion). Passionflower had a quicker onset of action, fewer side effects, and no impairment of work performance as compared with oxazepam. An-other double-blind, randomized study found that passionflower had equal effectiveness for anxiety with fewer side effects than the prescription medi-

Anxiety? Try PassionflowerBy Robbin Coedy

Benefits of Passionflower well-studied for treating generalized anxiety

very safe and well-tolerated

can be used to improve sleep, nervousness & other symptoms of stress

works quickly for acute anxiety


By Robbin Coedy

cation mexazolam. A third double-blind, place-bo-controlled study found that patients given a single dose of passionflower before surgery had significantly less anxiety but no adverse seda-tive effects. While there is also at least one study which shows that passionflower can be used successfully to treat ADHD its effect has been shown to be as good as ritalin there is not yet enough evidence to recommend its use in chil-dren under 13.

The European Medicines Agency evaluated passionflower for safety in 2008 and found that it is quite safe, with only very rare reports of hypersensitivity (allergic reactions). In Britain, passionflower is indicated for sleep disorders, restlessness, nervous stress and anxiety.

Passionflower works quickly and can there-fore be used just before an acute situation: right before a flight, an interview, an exam, or public speaking engagement. And with no impact on

your ability to concentrate, you dont have to fear negative effects which would stop you from per-forming at your best. Passionflower can also be taken over time for chronic generalized anxiety.

What to look for Ensure that you are taking Passiflora incarnata this particular species seems to have the most powerful anxiety-relieving effects. Be sure that it is an alcohol extract of the aerial parts of the plant, which have the greatest effectiveness. This should be marked on the product box. A dose of 400 to 500 milligrams is ideal, or you can take it twice daily for longer-term effects.

The next time you have that anxious feeling, take a deep breath: and reach for passionflower. plant, which have the greatest effectiveness. This should be marked on the product box. A dose of 400 to 500 milligrams is ideal, or you can take it twice daily for longer-term effects.

The next time you have that anxious feeling, take a deep breath: and reach for passionflower.

References available from VISTA.

Robbin Coedy B.Sc., M.Sc., holds degrees in Nutritional and Nutraceutical Sciences and Human Biology and is currently responsible for product education for a naturopathic company in Richmond Hill.



Is there science backing this daily pill pop-ping? According to a duo of top Harvard researchers, there is without question. In a paper published in The Journal of the American Medical Association, they proclaimed, It appears prudent for all adults to take vitamin supple-ments. This emphatic conclusion was based on a review of 23 studies that showed a clear corre-lation between inadequate vitamin and mineral intake and diseases like osteoporosis, cancer and heart disease.

Multi: No longer an optionHow could it be that taking a multi is such a no-brainer? Believe it or not, its because of dirt. In order to feed a burgeoning population, farmers are now forced to reuse the same soil over and

over again. Because the soil doesnt get a chance to rest and refresh itself with nutrients from the Earth, it quickly becomes sapped, drained and hollow.

Research from The University of Texas found that the end result of our grow-now, worry-to-morrow philosophy is a 40 percent drop in nutri-ent levels in the last 50 years. In other words, the tomato you had as a kid was a nutrient superstar containing double the levels of important nutri-ents like potassium, vitamin A and calcium.

This news doesnt mean that its wise to put your box of Clementine oran

VISTA Issue #70

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Transcript of VISTA Issue #70