Vista no. 103, November-December 2015 by Vista Magazine

NOVEMBER / DECEMBER 2015

Welcome to

A more organic way No. 103 of Being IN THE CHILLY OUTDOORS: Dr. Cory Holly advises on the best way to train through the winter.

THE ORGANIC ENTREPRENEUR: pioneers of hemp cultivation, Mettrum Originals, share their story in working with a truly Canadian crop.

The house and home issue Embracing a natural home Winter sprouting in your kitchen

Bone broth & power soups

Warming foods for immune health Ayurveda for the season Minimalist, zero-waste lifestyle activist

Bea Johnson Organic finds for home and body P R I NTE D IN CANADA

A DAY IN THE LIFE

7 1. Supports the immune system Your immune system is your best bet against cold and flu viruses; however its ability to react slows as we age and when we are under stress. Japanese red reishi contains high levels of unique phytonutrients, such as beta-glucans and ganoderic acids, shown to be helpful for enhancing our adaptive immune system response – it's like a “personal trainer” to help keep our immune system in shape!

2. Helps balance and restore the body Red reishi is widely revered as the king of “adaptogens” – herbs that help our body cope with the negative effects of stress. In addition to supporting your immune system, red reishi can also balance energy levels, support healthy liver function, and provide antioxidants.

3. Used safely for thousands of years Legend states that a great emperor named Shennong personally tasted and catalogued over 365 plants while writing the first book on herbal medicine in 2730 BC. He ranked red reishi as the most superior for its many health benefits and lack of side effects. Since then, red reishi continues to be widely used and prescribed in traditional Eastern medicine.

4. Supported by clinical studies The British Journal of Nutrition published a clinical study in 2012 that reported participants who took red reishi daily for three months showed positive effects on their insulin and cholesterol levels.

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5. A brand you can trust The high quality red reishi that Mikei® (pronounced ‘mee-kay’) uses is grown using the “natural wood-log” method. This cultivation technique was pioneered and perfected by the Mayuzumi family in Japan over 30 years ago, and they continue to cultivate red reishi to this day. This method is also the most natural and most difficult way to produce phytonutrient-rich reishi; it takes almost a full year in a closely monitored greenhouse and is done entirely without the use of chemicals or pesticides.

6. Prepared with the highest quality and safety in mind Mikei® uses a traditionally-inspired hot water extraction technique to break down chitin, which is an indigestible fibre that coats the fruiting body of mature red reishi. This ensures that the highest levels of beneficial phytonutrients, such as ganoderic acids that give red reishi its uniquely bitter taste, are being extracted safely and effectively for your body to absorb.

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No. 103 It’s a crazy busy time of the year, but also a beautiful time of the year, even as the Welcome to daylight seems to disappear by four o’clock in the afternoon. I think that Canada looks best in late autumn, heading into winter. Where I’m based, just outside Vancouver, the trees are a brilliant copper red, the temperature has dropped and the early evening air smells of burning wood. Halloween has passed, and the holiday décor has seemingly appeared overnight. It’s time to get cozy. This year in particular, I’m totally obsessed with the Danish art of hygge (see page 13). I buy copious root of our own personal narrative and quality amounts of beeswax candles (in bulk!), make pots of life. So this season more than ever, I wish you of tea, try and perfect my homemade bone broth happiness and comfort. Enjoy those around you, (see page 44), and spend time with my family. feed them well, and count your blessings. When I was a teenager, I spent time living in Switzerland. I remember the pleasure of skiing or hiking in the cold, and coming into a warm house filled with the rich scent of fondue. Spending time with family, cozy inside—there’s nothing better. E D I TOR The concept of coziness may seem to be superficial, but according to the 2015 edition of the World Happiness Report, it’s at the heart of why Denmark is PS. Follow @Vistamag on Facebook this ranked one of the top three happiest countries in the season for giveaways. world (Switzerland and Iceland are the other two). PPS. Follow me on Instagram @KathHerringer Being happy and healthy at home is at the for some #hygge.

A more organic way of Being

P H O T O S © K AT H A RIN E H ERRIN G ER. ED I TOR 'S P H OTO © ALY SON STR I K E, ALY SONSTR I K E. C OM

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No. 103 Publisher:

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VISTA Magazine Suite 451, 15216 North Bluff Road, White Rock, BC, V4B 0A7 Telephone (877) 905-7771 e-mail: info@vistamagazine.ca Disclaimer: Vista Magazine assumes no responsibility for unsolicited material. Opinions expressed herein are those of the authors and advertisers and do not necessarily reflect those of the Vista Magazine Publisher, editors or staff. Readers are encouraged to consult with their health professional before embarking upon any exercise, medical or nutritional changes. Contents of Vista Magazine are copyright © 2015, all rights reserved. Vista Magazine may not be reproduced in whole or in part by any means without written permission of the Publisher. To subscribe to Vista Magazine and receive delivery to your home or office bi-monthly, send $39.95 + $2.00 GST = $41.95 for 1 year subscription. Include your address and we’ll ship you our next issue. Single copies are also available for $6.95 + $.35 GST = $7.30. Canada Publication Mail Sales Product Agreement # 42898014 VISTA MAGAZINE IS A PROUD SPONSOR OF:

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Contents

Welcome to

No. 103

N O VE M BE R / D E C E M BE R 2015

A more organic way of Being

Top 5 foods for sleep.

Nourish your body for a deep winter's slumber.

Zero waste lifestyle.

Get inspired with the guru of #zerowaste, Bea Johnson.

The Organic Entrepreneur: A true Canadian crop.

Interview with the co-founder and president of Mettrum Originals.

Embracing a natural home.

Bringing organic and imperfect into your home.

Winter sprouting in your kitchen.

A guide to growing sprouts for everyday.

Stoke the immune fires with these winter foods. Desiree Nielsen, RD, prepares with advice for the season.

P H OTO © KAT HARINE HERRINGE R

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Contents

Welcome to

No. 103

N O VE M BE R / D E C E M BE R 2015

A more organic way of Being

Editor's favourite things 2015.

Organic finds for home and body.

Back to nature.

Dr. Cory Holly advises on the best way to train through the winter.

44 48 50

Bone broth & power soups.

Warm up with a how-to on making bone broth at home, and a few power soups.

Fragrant blessings.

An Ayurvedic view on creating sacred space at home.

A day in the life:

Voluntary minimalist, zerowaste activist, and author Bea Johnson.

P HO T O © K AT HA R I N E HERRI NGER

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Take a breath

“Winter is the time for comfort, for good food and warmth, for the touch of a friendly hand and for a talk beside the fire: it is the time for home.” EDITH SITWELL, BRITISH POET AND CRITIC

Getting cozy: the Danish art of hygge A phenomena crucial to the Danes, hygge (pronounced ‘hue-gah’), thought as many definitions, basically boils down to creating a cozy feeling; either by enjoying a steaming bowl of porridge, lighting a candle (according to the European Candle Association, the Danes burn through the largest quantity of candles per capita), or a dinner with friends. But it's much more than that, say its aficionados—hygge

is an entire attitude towards life that helps Denmark, together with Switzerland and Iceland, to be the world's happiest country. “We are hygge fundamentalists,” says Meik Wiking, CEO of The Happiness Research Institute in Copenhagen: “You hear hygge being talked about all the time—by everyone, no matter who they are.” It is, Wiking explains, a key performance indicator of any Danish social gathering. “We

talk about hygge things coming up that we’re looking forward to; we point out, when something hygge is happening right now. Then we like to talk about what a great hyggelit (hygge-like) time we’ve had afterwards.” Wiking continues “Studies show a clear link between gratitude and well-being. But another important thing to remember, when it comes to understanding what hygge is, that it’s about experiences rather than stuff.” h

SOURCE: W O R L D H A P P IN E S S R E P ORT 2 0 1 5 , W ORLD HAP P I N ESS.REP ORT | P HO T O : C O P E N HA G E N . © S E R G E Y G O RYA C HE V.

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Whole Foods

The top 5 foods for sleep 1) Oatmeal

While traditionally considered a breakfast food, oatmeal can actually help induce sleep. Because it is a complex carbohydrate, oatmeal triggers a rise in insulin production that releases sleep-inducing chemicals. Oats are also rich in vitamin B6, which has been demonstrated to alleviate stress and anxiety leading to less worries and more zzz’s.

2) Raw honey

The natural sugar found in honey raises our insulin levels enough to allow tryptophan—the compound notorious for that “turkey coma” at Thanksgiving—to enter our brains more easily. Mixing a spoonful of honey into a cup of herbal tea before bed promotes relaxation.

3) Nuts

Almonds contain both tryptophan and magnesium, which help to reduce muscle and nerve function while steadying your heart rhythm. The melatonin in walnuts not only improves sleep, but also offers antioxidant protection from diseases such as cancer, Parkinson’s, and Alzheimer’s.

4) Calcium-rich leafy greens

A study published in the European Neurology Journal found that during the rapid eye movement (REM) phase of sleep, calcium levels are the highest, and disruption or absence of REM deep sleep is directly related to calcium deficiency. Leafy greens provide an easily absorbed source of calcium, so when looking for a bedtime snack, reach for kale chips or a small salad.

5) Dark chocolate

Dark chocolate contains serotonin, helping to relax both your body and mind. Dark chocolate also contains the chemical phenylethylamine, which boosts endorphins to promote feelings of love and excitement. A small square before bed can help you can go to sleep feeling happy. P HO TO © S A B IN E E DR I SSI -B R E DE N B R O C K , WAT E R J UG, C UP, L I N E N PI L L O W B Y H E AT H E R R O SS. C A

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Global contrast in a throwaway culture

Clinically proven to stop viruses, bacteria and yeast.

Lowest to highest waste per capita from 17 developed economies (kg/yr): Japan: 356 | Belgium: 439 | US: 702 | Denmark: 747

Canada

777 kg/yr

Cities with the lowest waste per capita: 1. Mullaitivu (Sri Lanka)—7 kg/yr 2. Acailandia (Brazil)—18 kg/yr 3. Harare (Zimbabwe)—29 kg/yr 4. General Lagos (Argentina)—29 kg/yr 5. Polonnaruwa (Sri Lanka)—29 kg/yr 6. Kilinochchi (Sri Lanka)—29 kg/yr 7. Santiago de Cuba (Cuba)—31 kg/yr 8. Bhadrapur (Nepal)—39 kg/yr 9. West Rand (South Africa)—40 kg/yr 10. Amargadhi (Nepal)—41 kg/yr

Cities with the highest waste per capita: 1. Al Ain (UAE)—2,305 kg/yr 2. Abu Dhabi (UAE)—1,823 kg/yr 3. Tianjin (China)—1,527 kg/yr 4. Frutillar (Chile)—1,171 kg/yr 5. South Sinai Governorate (Egypt)—1,148 kg/yr 6. Kutaisi (Georgia)—1,116 kg/yr 7. Manila (Philippines)—1,095 kg/yr 8. San Pedro de Atacama (Chile)—1,087 kg/yr 9. Freirina (Chile)—1,000 kg/yr 10. Nassau (Bahamas)—974 kg/yr SOURCE S: W W W.AT L AS .D - WA S T E. CO M , W W W. O ECD . O RG

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The top good-for-you whole foods Whole Foods

Prickly Pear

Research suggests that due to prickly pear’s strong antiinflammatory effects, it could be beneficial for curing hangovers from too much food and drink.

One serving of prickly pear contains 1/3 of your daily requirement of vitamin C, 40 percent of your daily magnesium intake, and 13 percent of your copper.

Prickly pear, the neon fruit that grows at the tops of Nopales cacti leaves has been a staple in Central American and Mediterranean diets for thousands of years. But it has only recently started gaining popularity throughout Canada and the United States as an exotic and healthy addition to one’s diet. Prickly pear juice is loaded with betalains, a rare class of antioxidants that are responsible for the rich color of beets and red Swiss chard.

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The prickly pear can be eaten raw, fibre for adult men and women. roasted, grilled or broiled, or pureed • The juice of prickly pears to produce a delicious juice. The juice contains a number of antioxidant inside has been described as similar in compounds, including flavonoids, taste to watermelon, and can be easily polyphenols and betalains. mixed into vinaigrettes for salad, or Regularly consuming foods high blended with cucumber and mint for a in these antioxidants may help refreshing smoothie. decrease your risk of cancer, diabetes, heart disease, eye • A medium-sized prickly pear provides disorders such as cataracts and 4 grams of dietary fibre. This amount age-related macular degeneration, supplies 16 percent of the USDA’s and neurodegenerative diseases recommended daily allowance of such as Alzheimer’s disease. h

SOURCES: ORGANICFACTS.NET, LIVESTRONG.COM, HEALTHYEATING.SFGATE.COM. PHOTO © GASHGERON

Zero Waste Lifestyle Q&A with Bea Johnson, author of Zero Waste Home

Zero Waste

The zero waste movement has created a stir in the media, but more than that, reducing our household waste is now a critical step in helping to curb climate change. That being said, living with less can actually become a pleasure. One California family shows us how this can be done.

“The biggest advantage of this lifestyle, I wake up with a big smile on my face because I live a simple life. That’s what I’m most grateful for.”

“By living with less, we had more time to do the things we enjoyed doing.”

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We caught up with Bea Johnson, zero waste lifestyle blogger, and author of Zero Waste Home (Scribner, 2013). Today, Bea, her husband, and their two teenage sons produce just one quart of garbage a year. What inspired you to start living the Zero Waste Lifestyle? Bea: We were living in a large home in the East Bay of San Francisco and found ourselves driving everywhere. We decided to relocate to a house where we were within walking distance of downtown, and we moved into a rental in the interim. We lived in the rental for a year, and only brought with us the necessities: one set of dishes, a few towels and chairs. By living with less, we had more time to do the things we enjoyed doing like spending time with family and friends. Simplicity clicked for us. When we got everything out of storage we realized, after living without it for a year, we didn’t miss it at all. We started questioning our need for things and began educating ourselves more. Thinking about the future we were going to leave behind for our kids was really the impetus to change our ways and limit our consumption. We ended up getting rid of 80% of our belongings at that time. What were the next steps you took? Bea: My husband quit his job to start a sustainability consulting company, and I tackled the home. When I first started, I decided I wasn’t going to use plastic bags, or water bottles, and little by little we eliminated waste. We started grocery shopping only in the bulk section, and I eliminated the brown bags by making my own out of old sheets. For meat and cheese, we eliminated the wrappers by just bringing our own jars to the counter. 1. REUSA BL E

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Do you buy any packaged food? Bea: Butter is the only food we buy that is packaged. It comes in wax paper that can be composted. It’s the only food that we find has to be packaged; everything else can be refilled. We shop mostly at Wholefoods, because it is the one grocery store where we can find the most bulk in one location. I don’t want to go to a bunch of different locations to achieve zero waste. To us, zero waste is about simplifying our lives, not complicating it. What would you say to someone who thinks living this lifestyle is too expensive? Bea: Financial savings is one of the benefits! My husband wasn’t truly on board at first, because he thought it would cost us too much. but he found comparing bank statements that we were saving 40% on our overall spending, due to the fact that we are consuming way less than we used to. We now spend money on experiences instead of things. We’re not adding anything; we only replace what needs to be replaced: a pair of shoes that are too small, a t-shirt with a hole in it, and we replace these things with second hand items. Also, people don’t realize that when you buy packaged food, 15% (or more) of the cost covers the packaging! You save 15% automatically by buying in bulk.

The five R’s of Zero Waste, only in this order: Refuse: Don’t buy anything new that isn’t essential, or contains packaging. 2. Reduce: Live with less and use less. 3. Reuse: Buy quality, whether first or secondhand. 4. Rot: For anything that cannot be recycled, composting is an ideal solution. 5. Recycle: What you cannot rot. 1.

whole family uses a generic bar of soap for our face, bodies, and hair as a shampoo. My husband uses it instead of shaving cream. You’ve mentioned before that you’ve eliminated all cleaning products except for vinegar—can you really clean your whole house with only vinegar? Bea: Yes! This is what we’ve used since 2008. We still buy Dr. Bronner’s castile soap for dishes, the sink, floors, the dog [laughs]. If something needs scrubbing, I’ll use baking soda on a cloth. And with the zero waste lifestyle you probably don’t have to clean as much. Bea: That’s the beauty of it, less to clean, less to throw away.

What about in the bathroom? Bea: Limit yourself to essentials. My

What are the biggest advantages to this lifestyle? Bea: Financial, health, to me the biggest advantage is the simple life. A life based on experiences instead of things, it’s voluntary simplicity. On their deathbeds, people don’t say they wish they had bought more stuff. They wish they had done more things, or spent more time with friends and family, enjoying life. h

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Looking at the kitchen, if there were three things people could do to eliminate waste what would they be? Bea: Compost, reduce packaging by buying in bulk, and replace anything disposable with a reusable alternative.

Y E A R ' S WORTH OF WA STE.

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SHOP P I N G BA G S A N D JARS.

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Mettrum Originals introduced the world’s first Omega 3 salad dressing in 1999. Their non-food hemp products include lip balm, hand cream and wood finish.

President Greg Harriet

The Organic Entrepreneur

and his wife built an octagonal hemp home, complete with as much reclaimed wood and natural materials as possible.

Mettrum Originals:

Pioneers of a truly Canadian crop B Y KAT HA R I N E HE R R I N G E R AN D R E I L LY W H I TTAK E R

In 1995 Greg Herriott, an industry pioneer, launched the first hemp food brand in Canada, from his 50 acre hemp farm in Barrie, Ontario. His brand first produced hemp seed flour for the baking industry, and later added the world’s first Omega 3 salad dressing in 1999.

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“In 1998, we were asked to be part of a study funded by the National Research Council to find the most effective technology to cold press hemp oil. Prior to this study, there was no industry standard, so we joke that we wrote the book on it.”

Since then, the original brand Hempola was sold, and Greg finds himself president of a newly established brand, Mettrum Originals, serving up top tier edible hemp products and body care hemp derivatives. We talk with Greg about his pioneering efforts with this truly Canadian crop, and what's next in the movement, from medicinal cannabis to lip balm, hemp brownies and even wood finish. Where did your interest in hemp products begin? Greg: Initially, we were intrigued by the essential fatty acids in hemp seed oil, specifically the anti-inflammatory omega 3's and hormone-balancing GLA's. We began our research into hemp products in 1993 and were really thorough because there was still a very strong negative association between hemp and narcotics. We spent two years in research before launching our first product in 1995. Nowadays hemp protein and

hemp seeds are commonplace, but that wasn’t always the case. Greg: No, prior to 1998 there were regulations against growing hemp at all in Canada. But thanks to a loop in the Opium and Narcotic Drug Act

“Canada has really developed a world-class reputation for hemp products. I’d like to see us known for our hemp like we’re known for our maple syrup!” we were allowed to import it as “birdseed,” we would then clean it and press it into oils ourselves. In 1998, we were asked to be part of a study funded by the National Research Council to find the most effective technology to cold press hemp oil. Prior to this study, there were no industry standards, so we joke that we wrote the book on it.

What are some of the hemp products you’ve brought to the market? Greg: We introduced hemp seed flour for the baking industry, along with the world’s first Omega 3 salad dressings in 1999. Our line has expanded to include non-food hemp products such as lip balm, hand cream and even wood finish. Is there a threat of GMO hemp products? Greg: We’re wholeheartedly committed to non-GMO and have been from the start. In Canada, we can confidently say every crop is non-GMO and there is no threat of cross contamination. Would you consider hemp to be a “Canadian” product? Greg: Canada has really developed a world-class reputation for hemp products. I’d like to see us known for our hemp like we’re known for our maple syrup! When you compare hemp to other protein sources, it’s one that can be completely grown in

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Canada—it’s truly a home grown grain. What kind of culture is your company trying to create? Greg: One of our prime focuses moving forward is medical cannabis. The nature of hemp really compliments medical cannabis beautifully, and the connection between these two are going to explode as time goes on. As far as our company’s philosophy, we’re committed to strong sustainability, health and nutrition, producing the highest quality product, and we’re always committed to continuing to innovate. Cannabidiol (CBD) has really

5 5. HE MP FAR M I N BAR R I E , O N TA RIO . |

started to explode because of its pain reducing and anti-inflammatory effects. Is this a product we’ll start to see in grocery stores? Greg: There are at least 104 Cannabinoids found in a cannabis plant, but the focus is always on tetrahydrocannabinol (THC) because of its psychoactive effects. We hope because of the robust benefits of CBD that this will change, because the positive effects of CBD are truly phenomenal. How do you practice what you preach? Greg: In 2001 my wife and I built a 7000 square foot octagonal hemp home. We develop our hemp products

6. ( O P P O S IT E PA G E) METTR UM OR I G I NALS FOOD AND BOD Y C AR E LI NES.

A L L P HO T O S © M E T T R U M O RI GI NALS .

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in an environmentally friendly manner and we maintain that philosophy in our home as well. We used natural products such as slate and bamboo and as much reclaimed wood as we could. It’s our lifestyle; we live and breathe hemp, and

have for the last 20 years. What’s next for you? Greg: We’ll be hosting several events throughout the year, having people come to farm and learn about the crops, the products, the revenue potential

for farmers and invite them into our hemp house. We just built a wood-burning fireplace outside, so we’ll probably cook up some hemp breads and pizzas. Hemp pizza? Greg: It’s delicious! h

“There are at least 104 Cannabinoids found in a cannabis plant, but the focus is always on tetrahydrocannabinol (THC) because of its psychoactive effects. We hope because of the robust benefits of CBD that this will change, because the positive effects of CBD are truly phenomenal.”

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Organic Kitchen

Winter sprouting in your kitchen

It’s no surprise that a diet of whole, organic foods is one of the most effective ways to prevent disease and achieve optimal health. In the winter months, many Canadians struggle to get the nutrients they need, as the transportation and storage of produce results in a loss of nutrients, and less-than-fresh produce. Sprouts are an alkalizing, living food, which continue to grow and gain vitamins after being harvested. They are bursting with nutritional value and require virtually no effort and very little cost to grow. A sprout possesses all of the energy, vitamins, nutrients, and power it needs to transform from a small seed into a fully-grown plant. Therefore, at this stage of its growth, the nutritional value of the seedling is at its highest — even more so than when it is a fully matured plant. For example, sprouted lettuce seeds can contain 400% more protein than lettuce and over 3900% more beta-carotene. In addition to being vitamin, protein, and nutrient dense, sprouts contain a great concentration of enzymes, phytochemicals,

antioxidants, bioflavonoids and chemo-protectants that work against toxins, resist cell mutation, and invigorate the body’s immune system. Sprouts also take significantly less energy and water to grow than their fully matured counterparts. These nutrient powerhouses can be grown year round, requiring no more than a little water and a warm spot in your kitchen, eliminating the need to buy produce and the packaging associated with it. There are many different germination methods, but a sprouting tray is one of the easiest and time efficient ways to grow sprouts. The sprouting tray is a multi-tiered system that allows you to grow different varieties of seeds, so you can always have a rotation of sprouts ready to harvest. Six Step Sprouting Guide 1. Thoroughly wash all equipment and make sure your hands are clean, then place seeds in a sieve and rinse with water. 2. Soak the seeds for the instructed time. 3. Rinse the seeds thoroughly and then scatter them in the germinator, spreading the seeds out as evenly as possible. To prevent having all

PHOTO © GOR B ENKO OLENA

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your sprouts ready at once, choose a quick, medium, and slow growing seed for each tier of the germinator to stagger the growth of your sprouts. 4. Place the germinator in a bright, warm spot, but out of direct sunlight. 5. Water twice daily by pouring water into the top tray and allowing filtering through the trays and into the surplus water tray. 6. Harvest fresh, crunchy shoots and sprouts 1-7 days later. Wash harvested sprouts before consuming. If not eaten immediately, store in the fridge in an airtight container. Fresh sprouts should be eaten within three days of germination, depending on the size of your family (or the size of your appetite!).You may be able to consume an entire batch of sprouts on the day of harvest, or may need a few days to make your way through them. We’ve created two schedules, one for the slower eater that will provide you with three unique sprouts each week, and one for the fast eater, that gives you a different sprout everyday. Any seed can be replaced by another variety that requires the same amount of germination time. Use the guide to help you choose unique sprouts every week.

Beginners sprouting schedule ( ID EA L F O R A S IN G LE P ER SON) Mon Alfalfa

P L ANT

Radish

P L ANT

Rye

P L ANT

Tues

Wed

Thurs

Fri

Sat

Sun H AR VEST

H A RV ES T H A RV ES T

Advanced sprouting schedule ( ID EA L F O R A FA MI LY ) Mon Alfalfa

P L ANT

Broccoli Rapini

P L ANT

Barley

P L ANT

Wheat

Tues

Wed

Thurs

Fri

Sat

Sun H AR VEST

H A RV ES T H A RV ES T PLANT

H A RV ES T

Garbanzo

PLANT

H AR VEST

Green Lentil

PLANT

H AR VEST

Quickest Growing Sprouts Grains sprouts like wheat, barley, and rye are popular as they take no more than three days to sprout and are sweeter than most other sprouts. Grain Sprouts

Soak

Water

Harvest

3 0 - 6 0 M IN U T ES

2 - 3 T IM ES/D AY

1-3 D AY S

Medium Growing Sprouts Bean sprouts such as garbanzo, lentil, mung, pea, and peanut tend to be colourful in appearance. The adzuki sprout is a beautiful shade of maroon — adding flavour and colour to any dish.

Bean Sprouts

Soak

Water

Harvest

8 - 1 2 H O U RS

2 - 3 T IM ES/D AY

2-5 D AY S

Slow Growing Sprouts Leafy sprouts like alfalfa, radish, clover and arugula are slow growing, but provide a delicious, crunchy texture making a great addition to sandwiches and salads. h

Leafy Sprouts

Soak

Water

Harvest

8 - 1 2 H O U RS

2 - 3 T IM ES/D AY

3-6 D AY S

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Embracing a natural home Heather Ross heatherross.ca @naturaleclectic Heather Ross is known for natural aesthetic, influenced by both her Westcoast upbringing and time spent living in Europe. A regular contributor as a photographer, stylist and writer for lifestyle magazines such as House & Home & Western Living. her book ‘The Natural Eclectic: A Design Aesthetic Inspired By Nature’

releases March 2016. A true creative with a fine art background in painting, printmaking, ceramics and textile design, her love of nature is the common thread throughout her work. Her evocative boutique Heather Ross { natural eclectic } has gained a loyal following since opening in 2001 in Vancouver, BC.

What does it mean to have a natural home? One approach is a holistic home that uses naturalbased products, which are good for both, the environment and your health. Another interpretation is a home that embraces natural materials in its design and construction, including objects and décor that feel organic in nature due to their forms, shapes, textures and tones. Tactile choices such as wood, clay and stone, and natural fibres like linen and cotton can all add depth and layers to a personal space. I always suggest looking to nature for design ideas, as Mother Nature really is the best teacher. A walk along the seashore or out into the woods will inform your senses with many fascinating and delightful colors, shapes, surfaces and patterns. Try to connect to the elements and discover, what makes you feel uplifted, serene and enchanted, and then apply these concepts to your own living space. Do you prefer cozy and woodsy? Airy and beachy? Lighter, brighter colors or earthy muted shades? Notice what you respond to and start choosing these sorts of materials for your home space. Using elements such as crystal formations is another way to provide both healing energy and alluring beauty; the chunky formations are so captivating and create lovely focal points within a display. Spending time outdoors, exploring and foraging (ethically) for branches, pebbles, seashells, or fallen leaves is a great pastime to share with your family, and a wonderful way to bring nature indoors. It’s also an economical way to introduce organic texture and form your household without spending a lot of money or buying things that have been mass produced.

V I S TA M A G A Z I N E I S S U E N O . 1 0 3

Every winter, I seek out magnolia branches that might’ve dropped in a windstorm. You can force the buds to bloom out of season just by placing them in water. The same applies to cherry branches, dogwoods and many other dormant branches. Some botanical species such as Queen Anne’s Lace grow rampant and can overtake other species, so these tall lacy topped stems are a great choice to cull and gather en masse.

The value of natural materials People often use the term natural colors to denote neutral tones, but as I explore in the color chapter in my upcoming book The Natural Eclectic, the truth is every single color under the sun is natural. For a harmonious environment with tones and elements that all work together beautifully I suggest using colors that are true to the raw materials themselves. For example, wool in creams, greys and fawn tones; woods in greyed-down oak, pale birch or golden ash; metals in their natural burnished state or patinated surfaces. For a pop of color, I find fresh flowers are the best way to give visual punctuation to an otherwise serene environment of gentle tones. By choosing materials that are authentic to their original states you are also avoiding all the dyes, paints, chemicals, bleaches, varnishes etc., used in the manufacturing process of furnishings that have been synthetically altered.

Embrace imperfection An atmosphere or attitude of perfection is not alluring. Perfection can be intimidating, unwelcoming and altogether impractical. One of the reasons I actually love embracing antique and vintage items, is they get better with age. The layers of paint, weathered patinas and gently battered surfaces of old treasures make them very livable.

1 The Japanese have a term, wabisabi, which refers to a rustic aesthetic that embraces the innately charming inconsistencies in primitive-yetpoetic forms. In the wabi-sabi principal, things that are slightly damaged or irregular are not considered flawed castaways, instead they are embraced for all the history their imperfections infer, and for all their nuances that make them uniquely special. So when designing or redecorating your home, try not to think of it as a showpiece, and don’t be too precious about things. Beauty can come in the humblest of forms. Create a space that is true to your own lifestyle and personality, and puts others at ease. When people are in an environment like this they just naturally feel comfortable and peaceful. Remember, it’s not really about the things, it’s about how things make us feel. That doesn’t mean you can’t choose items that are fine and of beautiful quality. Go ahead and use those linen napkins or sheets, just don’t worry if they get a little bit crumply. Whether you’re setting up your first apartment, renovating an old house, or simply reevaluating your living environment in regards to eco-friendly choices, consider bringing natural components into your home. Reflect upon what sort of atmospheres soothe your soul and get out into nature to find the color stories and textures that really speak to you. Ultimately, by connecting to the natural world in a mindful way and upholding its remarkable beauty, we improve upon the lives of ourselves, those we care for and the planet. h

1. L OOK

2. T U RN

3. C RY S TA L S

4. B EA CH- COMBI N G

T O THE SEA A N D THE WOOD S FOR C O L O R INSP I RATI ON . A N D MI N ERA LS BRI N G BEA U TY A N D H E A L I N G EN ERG Y TO A HOME.

FALLEN BRA N CHES LI K E MAG N OLI AS I N TO A LY RI CAL D I SPLAY. I S A LOV ELY PAST IM E, A N D A WAY TO BRI N G N ATU RE I NDO O RS.

A L L P HO T O S © HE ATHER RO SS

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

CHFA x

PHOTO © ZAST OLSKI Y VI CT OR

Recipes for a truly green and clean home Many of the products we use while cleaning our homes, are filled with ingredients that have proven negative long-term effects on our health. Ammonia, sodium hydroxide and triclosan are some of the culprits found in products ranging from laundry detergents, to glass and mirror cleaners. These ingredients can linger on just cleaned surfaces and are easily absorbed by human tissues, exposing us and our children to hazardous chemicals with unhealthy side effects. While cleaning your home, the Canadian Health Food Association (CHFA), recommends you use natural alternatives to the chemical-laden cleaning products that are readily available. The cleaning abilities of some common ingredients found in most Canadians’ kitchens are truly astounding. Vinegar, baking soda, coarse salt and olive oil have exceptional antiseptic and antibacterial abilities and when combined in the right amounts, make excellent natural cleaners. Castile Soap is also a great addition to your natural cleaning arsenal. This plantbased soap has been used for centuries as an all-purpose natural soap of choice. You can find Castile soap at your nearest CHFA member natural health store. V I S TA M A G A Z I N E I S S U E N O . 1 0 3

Natural furniture polish • 2 cups warm water • 2 Tbsp olive oil • 2 Tbsp white vinegar (or lemon juice) Mix ingredients in a spray bottle. Shake before use. Spray on furniture and wipe with a damp sponge or cloth.

To create alternative household cleaners that will effectively clean any surface the natural way CHFA has prepared these easy-to-follow recipes:

Natural glass & mirror cleaner

All-purpose cleaner

Combine ingredients into a jar or spray bottle. Gently shake to mix. Spray on glass or mirror. Re-use old newspapers to wipe clean and avoid streaks.

• 1 cup warm water • 1 cup white distilled vinegar • 25 drops of essential oil (optional)

• 1 cup water • 1 cup white vinegar

Combine ingredients into a jar or spray bottle. Gently shake to mix. Use on counters and other surfaces. Note: For tough jobs, increase the vinegar-towater ratio to 2:1.

Natural stainless-steel cleaner

• • • •

appliance. On the other side of the cloth, drizzle white vinegar. Wipe over the same area and let dry.

• 1 Tbsp olive oil • 1 Tbsp white vinegar Drizzle olive oil on one side of a cloth.

Natural laundry detergent Rub all over oven, kettle, fridge or other 2 litres hot water 6 Tbsp baking soda 2 Tbsp coarse salt 6 Tbsp liquid castile soap

Dissolve baking soda and salt in hot water. Add soap and stir. (Re-use an old laundry soap container). Use 1/2 cup per full load.

Once you try these natural alternatives to clean your home, you’ll be hooked on them. h TO D OWNLOAD A P R I NTABLE VER SI ON S O F TH ESE R EC I P ES AND TO FI ND OTH ER N ATU RA L H EALTH SOLUTI ONS, VI SI T C HFA . C A .

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Essential oils—a viable ancient and modern therapeutic option PHOTO © MOUSTACHE GI R L

Historical Timeline Ancient Egyptians were masters in the documentation and the therapeutic application of essential oils. Religious, spiritual, therapeutic or social purposes were all recognized as important opportunities for the application and use of EOs. After death, frankincense, cedarwood and myrrh were used for their antiseptic, antifungal and preservative properties and were key components in the mummification process. In the 10th century, the advancement of ancient extraction method was mastered by the Persian physician, Avicenna. He created the first effective steam distillation process which allowed plant vapors and steam to cool down more effectively. This method is very similar to the steam distilled extraction process used today. The early 1900’s mark another significant period in the development of EOs and their therapeutic applications. Rene-Maurice Gattefosse, a French chemist, coined the phrase “Aromatherapy” after personally experiencing the healing effects of lavender. To this day he is referred to as the “Father of Aromatherapy”. Today in Europe, the medical community prescribes essential oils in therapy which offers the individual safe and effective anti-viral, anti-bacterial, anti-inflammatory and anti-microbial options. In North America the support for this methodology is primarily V I S TA M A G A Z I N E I S S U E N O . 1 0 3

The use of essential oils (EOs) as a therapeutic and healing practice can be traced as far back as 5000 BC. practiced in the holistic health industry. However, there are a number of studies in recent years with encouraging results that may encourage the North American medical community to rethink their position on the use of EOs. • Tea Tree Oil and the effective clearance of the MRSA bacteria • Tea Tree Oil and its successful application as a hand disinfectant to prevent cross-infection with Gram-positive and Gram-negative epidemic organisms (jac.oxfordjournals.org/ content/45/5/639.full.pdf+html)

Therapeutics Application The therapeutic application of these healing oils is most effective in either the inhalation of their chemical constituents through the use of a diffuser or through topical application. Through passive inhalation such as in the use of diffusers, its scent as well as its chemical constituents is carried to the brain’s limbic system via the olfactory system (sense of smell). The limbic system supports a variety of functions including the release of epinephrine (fight or flight), emotions, behaviour, motivation and memory formation. It is the combination of the scent and the chemical constituents that influences the production of key hormones that may support vital mechanisms for healing. One of the safest and

most effective applications of these oils is through natural skin penetration. Essential oils are extremely concentrated therefore it is always recommended that any topical application of these volatile oils be in conjunction with carrier oils. Unscented carrier oils such as Jojoba, Grapeseed, Apricot Kernel, Avocado and Almond Oil are most often recommended. Topical application allows the healing constituents of the essential oil to be directly absorbed through the skin, sinuses, blood and lymph exposing all organs and tissue to their therapeutic properties. Eventually they are safely eliminated through the kidneys, liver, and lower GI tract and even through the breath and sweat glands. This process can take anywhere from 3-16 hours dependent on the state of health of the individual. A three percent ratio of essential oil over carrier oil is the strongest dilution recommended. In 30mls carrier oil: • 1% solution = 6 drops EO • 2% solution = 12 drops EO • 3% solution = 18 drops EO It is always recommended to consult qualified experts such as certified aromatherapists, nutritionists and naturopathic doctors that may be trained in the science of essential oils. Often the expertise of these professionals can be found as close as your local health food store. h

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

Stoke the immune fires with these warming winter foods Cold and flu season settles in just as the stress (and indulgences) of the holiday season arrive. Now, more than any other time in the year, committing to eating well matters. Desiree Nielsen desireerd.com @desireerd Desiree Nielsen, R.D. Desiree Nielsen is a registered dietitian, whose particular interests include digestive health, anti-inflammatory nutrition and vegan diets. She’s a frequent guest on CBC News Now, CTV, Global, and Breakfast Television. Desiree’s first book, Un-junk your diet, is

available at Chapter’s Indigo across Canada.

Boosting your intake of winter produce, such as root vegetables, greens and squash and keeping sugar intake at bay – as difficult as that can be right now – is critical to keeping inflammation in check and your immune system on track. Of course, once you’ve mastered the basics of an anti-inflammatory diet, there are a few core foods you can eat to help support optimal immune function. The key is consistency. These foods are not magic bullets to consume when you think you are coming down with something. Instead, incorporate them as part of your winter care routine as they contain active compounds thought to support the immune system. Starting the day with a bowl of steel cut oats is a classic way to ward off winter chills…but oats may also be supporting immunity in a way you didn’t realize. Oats are particularly high in soluble fibres called beta-glucans, which have been shown in laboratory studies to stimulate the immune system – though this this has not been studied extensively in human trials. Betaglucans appear to work in a couple of ways: studies suggest some beta-glucans bind immune cells to directly modulate their activity; in addition, beta-glucan containing foods improve the growth of beneficial (and immune-supporting) bacteria. Other beta-glucan containing foods include barley and shiitake mushrooms. Shiitakes, which contain beta-glucans and another polysaccharide called lentinan, have been studied more widely for their ability to modulate the immune system and oppose the growth of cancer cells. Hydration can be a challenge in the winter, as a chill can lead you to stay away from ice water. To combat this, reach for the classic winter warmer: a steaming mug of honey, lemon and

V I S TA M A G A Z I N E I S S U E N O . 1 0 3

ginger tea. Ginger has long been used in traditional Chinese medicine to bring heat to the body and ease congestion. The vast majority of clinical research has focused on the ability of ginger to ease nausea; however, it is thought that gingerol and shogaol compounds found in ginger are responsible for its anti-inflammatory activity. Quite surprisingly, the vitamin C content in lemons– while important for the immune system – has never been confirmed as effectively preventing the common cold in humans. Keeping your immune system strong also depends on your intake of zinc. Found in meat, seeds and legumes, low zinc intake can reduce immune function; loading up on zinc has been shown to reduce the duration of a cold, should you find yourself facing one. Grain bowls are a wonderful cool weather staple in my house; zinc-rich tahini makes an excellent addition to winter grain bowls as a simple and savoury sauce. Include legumes such as lentils and chickpeas to maximize zinc intake and roasted vitamin A-rich sweet potatoes. Garlic has long been prized as a medicinal food; organosulfur compounds such as diallylsulfide and diallyl disulfide are widely studied and thought to be the heart of garlic’s impact on the immune system. A known antibacterial and antiviral, garlic has been shown to both protect against inflammation and enhance immune cell activity. While human trials have not been consistent with respect to the prevention of the common cold, garlic has been shown to improve immune markers such as natural killer cell and interferon-gamma activity. Food is medicine, but be wary of expecting immediate results. A nutrient-dense diet supports your body’s natural defenses so that it

When Cold & Flu ATTACK, Fight Back! Made from fresh, organic, GMO free plants

P HO TO © M ATKA _ WA R I AT K A

can function optimally and keep you feeling amazing. Of course, when all else fails, a piping hot bowl of soup can help set you right on a chilly day. Try this anti-inflammatory soup, packed with immune-supporting foods.

As seen on TV

‘Edible Medicine’ Soup From Un-Junk Your Diet: How to shop, cook and eat to fight inflammation and feel better, forever!

Best for PREVENTION

MAKE S 6 HE ART Y S E R V I NG S

• • • •

• • • • • • • •

2 tbsp olive oil 1 large yellow onion, chopped 1 tbsp cumin seeds 1 lb mixed mushrooms, sliced (use crimini as a base and add shiitakes and other exotic varieties as availability and budget allows) 4 garlic cloves, minced 1 litre low sodium veggie stock 2 cups water 1 tbsp grated fresh ginger root 1 bunch lacinato (black or dinosaur) kale, sliced into 1/2 inch pieces 1- 19oz (540ml) can white beans, or 2 cups cooked 1 tsp red chili flakes Salt to taste

Heat oil in a large soup pot over medium heat; add onion and cumin seeds and sauté until onion is glossy and transparent, about 5 minutes. Add mushrooms and continue sautéing until mushrooms release their liquid, about 3 minutes. Stir in garlic and continue stirring until most of the liquid has evaporated. 2. Deglaze the pot with a little bit of veggie stock. Add remaining stock and 2 cups of fresh water. Bring to a boil. Stir in fresh ginger root and kale. Return soup to a boil; reduce heat and simmer for 10 minutes. Add white beans and red chili flakes and simmer for another 10 minutes. Season with salt. If desired, skip the salt and serve soup sprinkled with a little grated Parmesan cheese. This soup tastes even better the next day. h 1.

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Reset Cells x

I L L U S T R AT I O N © M O R P HA RT C REATI O N

Beyond immune health, with Structured Silver Beyond Silver provides ideal access to the health benefits of silver, whether you’re traveling or at home. The new Structured silver combats unwanted bacteria, viruses, and yeast all over the body, including the eyes, ears, skin, respiratory system, blood, digestive tract, and urinary system. Specific pathogens overcome include: E. coli, Pseudomonas, salmonella, Staph, strep, MRSA, and Candida albicans. Beyond Silver™ is a quantum leap ahead of older silver technologies such as silver hydrosol and colloidal silver. The research and development involved in creating structured silver spanned several years. Throughout this research, many silvers were produced and tested against each other by third-party laboratories to find the best silver possible. Structured silver is the end result of this research. Beyond Silver™ comes in two forms: a liquid for everyday use and a gel for convenient topical applications. Beyond Silver™ liquid looks, smells, and tastes like water; that’s

V I S TA M A G A Z I N E I S S U E N O . 1 0 3

because it literally is 99.999% water. A special molecular structure, that combines the 0.001% silver with specially prepared water, creates a newly stabilized complex molecule; a molecule that outperforms the older silvers’ simple structure. This liquid has only two ingredients and is free of additives, preservatives, or other artificial ingredients. It also has a mild alkalinity, unlike the older acidic silvers. Liquid structured silver can be used in many ways, while the commonly suggested oral dose is “two teaspoons, twice per day.” Beyond Silver™ gel is specially designed for the skin, bringing the many benefits of structured silver to situations where “staying in place” is important. It is ideal for the hands, face, nails, toes, wounds, and even genitals. It also contains USDA-certified organic Aloe vera in one of the best forms available: BiAloe®. Special techniques for aloe farming and harvesting deliver highly bio-available Acemannan content that is 3 to 10 times more effective than the same amount of aloe from other sources, allowing this gel to promote healing beyond silver’s power alone.

Beyond Silver™ is a quantum leap ahead of older silver technologies such as silver hydrosol and colloidal silver. Importantly, Beyond Silver™ does not contain the additive TEA. TEA stands for triethanolamine, a chemical listed in David Suzuki’s “Dirty Dozen” of toxic chemicals in common cosmetics. Beyond Silver™ gel is specially formulated to match the skin’s pH, avoiding the problems of overly acidic (dryness, cracking, bleeding) or alkaline (unsightly residues) gels. It is also alcohol and petroleum free, creating a non-burning, non-greasy, non-flaking gel that goes on smoothly and helps to restore vibrant skin quickly. Beyond Silver™ is a safe antimicrobial that can change the way you think of preventive medicine. Give your family the very best for enhanced immune health. h BEY OND SI LVER ™ STR UC TUR ED SI LVER LIQ U ID AND STR UC TUR ED SI LVER G EL, BY R ESE T C ELLS™, AR E AVAI LABLE AT H EALTH F O O D STOR ES AC R OSS C ANAD A.

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Organic finds for home and body:

Editor's favourite things for 2015

1) Sea-licious maple flavor

Walking the aisles of your local natural health or grocery store, there’s so much choice in every category. Where to start? As a discerning expert of natural products, I’m hard to please. I’m a seeker of beautiful products, but also function. I’m a practicing minimalist. I prefer to have a few good things than one hundred mediocre things. Let me share with you a few of my favorites, from supplements to personal care and goodies for the kitchen. I hope you’ll enjoy!

2) Reset Cells structured silver liquid Another one of those absolute essentials in our arsenal, for its all-round powerhouse anti-microbial, anti-fungal and anti-bacterial actions. If we feel a tickle in our throat, strange skin rash or fullon stomach flu, we take 2 tsps, 2 times daily and presto. We even give it to our dog. >> resetcells.com

V I S TA M A G A Z I N E I S S U E N O . 1 0 3

Formulator Karlene Karst has done an amazing job creating a liquid omega-3 of superb quality without any aftertaste. In particular, my family and I love the maple flavour; my daughter even gets 1 tsp mixed into her bottle with goat’s milk. I recommend it to everyone, and be sure to buy the familysized bottle! >> sea-licous.ca

3) Organic Traditions chocolate chili hazelnuts Made with hazelnuts from Sicily, a handful is often not enough. The chili adds a nice kick, and the organic dark chocolate is just the perfect amount of sweetness. Overall, one of the yummiest snacks on the shelf. I love to serve a bowl full with coffee for guests, or after dinner with chai tea. >> advantagehealthmatters.com

4) A.Vogel BioSnacky sprouter

I LOVE my BioSnacky. Winters in Canada can leave us with very few local, organic options for fresh greens (as in, not trucked up from California and picked 10 days ago). Sprouts are the perfect solution, and are super nutrient dense. Even better, it only takes 3 days to harvest a ton of sprouts. Check out the sprouting harvest schedule on page 28 to enjoy fresh sprouts daily. >> avogel.ca

5) Olivier men's aftershave wax

Get Relief Now Benefits of EpiCor® Cold & Flu Helps support a healthy, balanced immune system

I cannot get enough whiffs of this after-shave wax. The essential oil blend is spicy and seductive. According to my willing tester, it’s like an after-shave and moisturizer in one, non-greasy and gives a matte finish. Made in Ste-Annede-Kent, NB. >> oliviersoaps.com

Fast-acting and non-drowsy Helps to significantly reduce allergy symptoms Clinically-studied ingredient Reduces inflammation Improves gut health Can be taken all year round Free of wheat, gluten, barley, rye, or oats

6) Wedderspoon manuka honey sticks I love these. 100%

raw manuka honey in travel packs. Perfect for this time of the year to soothe the throat, nourish the lungs and warm the body. Manuka honey is known for its anti-bacterial properties; and if you’re feeling a tickle while on the go, these guys are perfect. Great for kiddos too. >> wedderspoon.ca

What is EpiCor® Cold & Flu?

EpiCor® Cold & Flu is an all-natural nutritional ingredient isolated from dried fermentate (saccharomyces cerevisiae): 500mg per capsule. It’s a unique, complex ingredient comprised of protein, fiber, vitamins, amino acids, antioxidants and other metabolites.

What does EpiCor® Cold & Flu do?

Cell, animal, and human studies indicate that EpiCor® Cold & Flu can help support a healthy, balanced immune system. It increases the activity of Natural Killer Cells, making them more efficient. It has also been shown to help suppress inappropriate immune responses, thereby balancing the immune system.

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EpiCor® Cold & Flu is not a single chemical as are many immune support products on the market, but a complex product composed of beneficial metabolites together with vitamins, minerals, amino acids, and antioxidants working together to support immune health.

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Organic finds for home and body:

Editor's favourite things for 2015 7) Cha's Organics spices

8) SierraSil Pain Relief spray

These divine spices are the best of the best, carefully curated from select organic and fair-trade growers in Sri Lanka. The quality is unmatched. I use them yearround in curries, but especially in winter, I love adding extra warmth to everything. >> chasorganics.com

Medicinal-grade essential oils are combined with their own patented pain technology deliver serious relief from inflammation, pain and those days where you just push to hard. Great for headaches too. Tip: wash your hands, like 3 times, after applying the oil. It’s strong stuff. >> sierrasil.com

10) Neal’s Yard Remedies wild rose balm

9) Rolling Meadow grassfed butter We always keep a reserve in our freezer. I love the fact that it’s all Canadian, and a beautiful quality product handmade by Mennonite farmers in Southern Ontario. If you do find it, stock up for your holiday baking, it sells out quickly. >> rollingmeadowdairy.com

V I S TA M A G A Z I N E I S S U E N O . 1 0 3

I’ve become very minimalist of late with my personal care (trying to #zerowaste my life!) but this nutrient-loaded balm from London-based brand Neal’s Yard, does triple duty as a moisturizer, mask, makeup remover, cuticle moisturizer and even a baby bum cream. Ha! The scent of garden roses is so comforting and soothing. It’s one of my definite “must haves”. >> nealsyardremedies.ca

11) Routine deodorant cream

Developed by two sisters from Calgary, Neige and Pippa, these deodorants are little beauties. I don’t usually get excited about deodorant, but I love the creamy texture and the fact they’re made with clay and beautiful essential oils. Also great for your feet, whether in sandals or ski boots. Comes in 12 scents. >> routinecream.com

12) David's Tea super ginger My go-to tea this time of the year, day and night. It’s caffeine-free, and super spicy with green rooibos, ginger and pepper. I carry it with me in the car, and on flights. Excellent for cold Canadian winters, to warm the lungs and all those Chinese meridians. >> davidstea.com

I benefit. Join the millions of Canadians who use natural

health products (NHPs). The Canadian Health Food

7) Abeego beeswax reusable wraps A very cool, Vancouver island-based company, that challenges the assumptions (and use of plastic wrap!) about how to keep food fresh with their breathable, beeswax coated wrap. These sheets are super versatile, and I love the fact that we no longer have the need for throwaway food wrap. >> abeego.com h

Association (CHFA) promotes a Canada in which everyone benefits from safe and effective NHPs.

Safe & effective NHPs – look for the NPN. Visit chfa.ca to learn more.

Vitex x

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

Join us in November-December: Guest expert Desiree Nielsen, RD joins host Steve Herringer to talk about taking care of your gut. Next, health expert Jason Watkin discusses the subject of Heart Health. Later in the month, Brenda Watson joins Steve in the studio to talk about mental health and mood, followed by pharmacist Rosemarie Pierce on good digestive health. In December, which is often filled with stress that can lead to unwanted cold and flu or digestive issues, Steve invites both holistic pharmacist Sherry Torkos and nutritionist Caroline Farquhar to the rescue. All this and more coming this fall, because there is no show like The Natural Health Show.

Men’s health:

treating Benign Prostatic Hyperplasia (BPH) with phytotherapy

With host:

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

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

BPH is the term used to describe a noncancerous enlargement of the prostate. The enlarged prostate may exert pressure on the urethra, resulting in difficulty urinating. As men age, the tissue of the prostate grows and changes, resulting in enlargement (BPH). Men over the age of 40 may begin to experience the symptoms, and not recognize why these changes are happening, or that they can be treated. Not all men with BPH experience symptoms, but if the prostate enlargement presses on the urethra, it could result in frequent urination, inability to empty the bladder completely, weak stream, inability to delay urination, difficulty stopping and starting, incontinence and painful or bloody urination. Adenomatous prostatic growth is believed to begin at approximately age 30 years. An estimated 50% of men show symptoms of BPH by age 50 years and 75% by age 80 years;

in 40–50% of these men, BPH becomes clinically significant. 70% of men with BPH also have elevated cholesterol.

Phytosterols, how do they work? ß-Sitosterol, Campesterol and Stigmasterol are substances found in fruits, vegetables, nuts and seed oils. Chemists call them “plant sterol esters.” or Phytosterols. ß-Sitosterol is similar to cholesterol. It helps reduce cholesterol by limiting the amount of cholesterol that is able to enter the body. ß-Sitosterol is also used to treat enlarged prostate (BPH). It binds to the prostate to help reduce swelling (inflammation). Campesterol, a phytosterol whose chemical structure is similar to that of cholesterol, has anti-inflammatory effects: It inhibits several pro-inflammatory and matrix degradation mediators typically involved in osteoarthritis-induced cartilage degradation. Campesterol molecules compete with cholesterol and thus reduce the absorption of cholesterol in the human intestine. Plant sterols act directly on intestinal cells and affect transporter proteins: they affect the synthesis of cholesterol transporting proteins in the liver cells, including cholesterol esterification, lipoprotein assembly and cholesterol synthesis, Saw palmetto (Serenoa repens) is a palm like plant with berries. The primary use of saw palmetto is to treat BPH. Saw palmetto affects the level of testosterone in the body, and reduces the amount of an enzyme that promotes the growth of prostate cells.

About cholesterol Cholesterol is vital to human health. It plays an important role in the structure, fluidity and permeability of the cell membrane, and helps synthesize vitamin D and various hormones. Two types of cholesterol exist: good and bad. “Good” cholesterol is found in blood particles called high density lipoprotein (HDL); it helps prevent the narrowing of artery walls by removing and transporting any excess cholesterol to the liver for excretion. “Bad” cholesterol is found in low density lipoprotein (LDL) particles. LDL carries the cholesterol from the liver through the entire body and leaves behind any excess on the walls of the arteries. Consequently, “bad” LDL cholesterol can lead to cardiovascular disease, increasing the risk of heart attacks, strokes, and the necessity for heart bypass surgery. The most effective therapy to treat both BPH and high cholesterol is to combine the known therapeutic benefits of both ß-Sitosterol complex and Saw palmetto extract. h DOSE: THE RECOMMENDED DAILY DOSAGE TO TREAT BOTH BPH AND HIGH CHOLESTEROL IS 300 MG TWICE A DAY OF SAW PALMETTO FINE POWDER EXTRACT COMBINED WITH 500 MG SS-SITOSTEROL COMPLEX.VISIT VITEXNUTRITION.COM TO LEARN MORE.

AspenClean x

AspenClean, the solution for a clean, organic home For the past decade, “green” has been the hot marketing buzzword for corporations. As the environmental movement continues to grow, companies have pivoted towards processes and products that protect the environment and our health. Unfortunately, the vague definition of “green,” combined with a lack of regulation has led to many companies simply paying lip service to the idea. The Environmental Working Group has been investigating cleaning products that through a combination of natural sounding names and easily acquired certifications portray themselves as green. The results were not pretty. The EWG gave these “greenwashed” products grades ranging from “D” to “F.” Going green has two sides. A green product should be both healthy for the environment and healthy for our family. The two are often closely intertwined. Many cleaning products fail on both counts: their toxic, petroleum-based ingredients pollute our homes, and are difficult to dispose

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of without harming the earth. Since the government does not require companies to disclose ingredient lists on cleaners, the dangerous products are often hidden from the consumer. The challenge for AspenClean President and founder Alicia Sokolowski was to create an alternative that fulfilled both definitions of “green.” Her vision was a line of cleaning products that was completely transparent, eco-friendly and healthy, with nothing to hide. She and her husband, Chris, built a line of products based on simple, natural ingredients, including lime, grapefruit, and lavender — all high quality, cosmetic grade, without any preservatives. They disdained the less rigorous certifications that their

competitors relied on, and sought out the European EcoCert certification instead, known for its unusually high standards. When their products passed with flying colours, they knew they were on to something. However, when it comes to cleaning products, health and environmental protection is only half the battle. Consumers want to protect their family and pets from toxic chemicals, but they also want to keep their homes clean. All the certification in the world won’t save a product that doesn’t work. Alicia and Chris decided to put their product line to the test. AspenClean launched a home cleaning service using only their all-natural products — no toxic ingredients allowed. Their clients were promised a clean, pristine, and natural home — if the products didn’t work as well as commercial cleaners, the service would certainly fail. Over a decade later, AspenClean has hundreds of regular home cleaning clients in Vancouver, and has spread to Calgary and Toronto. As AspenClean continued to sell its products across Canada, the awards began to pour in. After winning Top Choice Award in 2014 and Product of the Year in 2015, Alicia and Chris received the ultimate certification: the EWG gave their entire line their highest grade. Teams of cleaners still use the same products every day, trusting them to keep their clients happy and healthy. Rather than joining the ranks of companies manipulating the term “green” for their own advantage, AspenClean opted to beat them, and brought healthy, natural cleaning into the homes of Canadian families. h

TO BOOK A CLEAN , OR TO SEE A LI ST OF CAN AD I A N RETAI LERS THAT SELL ASP EN CLEAN ’ S A LL- N ATU RAL P ROD UC T S, P LEA SE SEE ASP E N CL E AN . CO M. Y OU C AN ALSO FI N D THEI R P ROD U CTS ON LI N E AT SH O P. ASP E N CL E AN . CO M

Back to nature

The word nature is derived from the Latin word ‘natura’, meaning ‘essential qualities or innate disposition’. In ancient times it literally meant ‘birth’. So an implied connection between nature and life itself seems evident from as far back as you can go.

Cory Holly coryholly.com Dr. Cory Holly is the

Founder & President

Our genome evolved over a long period of time from a diet consisting of whole, natural, fresh and organic foods. To survive and acquire sustenance as hunters and gatherers before the dawn of agriculture, our function-rich physical bodies operated in a state of constant motion. We had to walk, run, climb, lift, grab, pull, tear and manually carry everything without any technical support whatever. Today the opposite is true. If you compare our current lifestyle as modern domesticated humans to most of our former existence, today we live in violation of nature’s balance and order; a balance perfected over millennia that kept our physical, mental and emotional lives in check; a kind of order that set us straight in the midst of chaos. Personally, when I’m surrounded by nature, I feel at peace with myself. I’m calm, cool and relaxed where the air is fresh, and the only sounds are that of running water, wild birds or the wind blowing through trees. Nature provides an endless variety of breathtaking ecology, topography and life. All I have to do to benefit is simply to look at it.

Moving with the seasons During the colder winter months many of us retreat to the artificial world of residential home life, where the environment is safe and warm, but often dry and lifeless. We still need to move physically because

we’re designed by nature to move year round. So, in addition to hitting the gym, here are a few practical ideas to help you get the lead out and overcome the winter blues.

Morning, evening walks Suit up according to the weather. Use decent footwear. Devote at least 20-30 minutes and walk at a semi-leisurely pace. Walk with a friend or family member. If you venture out on your own, pack your tunes, it may help you find movement.

Weekly hikes Hiking, even in winter, requires very little equipment and is a great way to combat stress and clear the mind. Hiking is also a full body workout that improved cardiovascular health, stamina and builds lower body muscle.

Snowshoeing Modern day snowshoeing is made up of casual snowshoers who hike trails for pleasure, trek through the backcountry or even compete. The sport is easy to learn, inexpensive, poses little risk of injury and is a great way to exert energy during the cold winter months. Routine physical activity and exercise, optimum nutrition as well as rest and sleep are all crucial for long term health. Don’t neglect time well spent in the great outdoors. Mother Nature can’t heal your mind or body if you shut her out.h

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

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Eating with the seasons

Bone broth & power soups

Bone broth has been touted for its high mineral content, but the latest findings show that it’s actually the protein — which is made up primarily of collagen, that is the superstar of this comfort food. Collagen has been proven to be highly beneficial for skin, joint health, and any soft muscle, like the bladder and digestive organs. According to ‘bone broth expert’ Lawrence Dubois, of Salt Spring Island, BC, the bone broth and sediment show an astounding amount of collagen-rich protein. Dubois has his 12-hour and 24-hour broth, analyzed by an independant lab, showing 58g protein/L and 120g of protein/L respectively.

Mighty bone broth IN GR E DI EN TS:

• 4 pounds mixed bones (heads, feet, marrow, knuckles, etc) chicken, beef, fish, venison, etc. • 1 carrot • 1 onion • 1 litre + filtered water • Sea salt, peppercorns, bay leaf to taste P R E PA RATI ON :

Place all ingredients in a large stock pot and set out at room temperature for an hour. This begins the process of leaching the minerals from the bones.

Move pot to the burner and place over medium heat to create a low simmer. Ideally around 180˚F, just barely bubbling. Keep at this temperature at least 8–12 hours, but as long as 72 hours. Scum will collect on the surface; remove as necessary with a spoon. 2. Strain out the bones (they may disintegrate) and vegetable material and move liquid to storage containers. Feel free to remove the fat from the surface and use for cooking. Bone broth freezes well in ice cube trays as well as larger quart containers.

Q UE ST I O N S A B O UT B O N E B R O T H , A N D L AW R E N C E DUB O I S’ I N DE PE N DE N T R E S EA R C H ? E M A I L B O N E B R O T H I N FO @ GM A I L .C O M PH O T O © K AT H A R I N E H ER R I NG ER V I S TA M A G A Z I N E I S S U E N O . 1 0 3

liquid for the recipe ahead. Prepare a mirepoix by slowly cooking the onion, carrot, leek and celery in a heavy-bottomed pot in some olive oil and a knob of butter. Add one or two cloves of garlic, and the flesh of a mild chili, after the vegetables have softened, about 5 minutes. Once the fat starts to bubble, add a fresh sprig of rosemary, and a few bay leaves to infuse. 4. Once the ingredients are translucent, add the lentils, with another new crushed clove of garlic, and raise the heat to medium high. Gently work the ingredients together with a wooden spoon along the base of the pan. Once the lentils have combined with the mirepoix, deglaze the pan with the chosen broth. Season to taste. 5. Return to a gentle simmer, until the lentils are cooked al dente. Ladle out bowls and serve with a sprig of rosemary, a dollop of Greek yogurt or crème fraiche, a lashing of extra virgin olive oil and a hearty wedge of dark rye bread. 3.

Inspired by a recipe found in Nature’s Larder, cooking with the senses by Daniel de la Falaise

• Rosemary (fresh) • A head of garlic • Bay leaves • 2 cups of broth (bone broth or vegetarian) • 2 cups of lentil water • 1 mild chili • Fleur de sel, to taste

ING R ED I ENTS :

P R E PA R AT IO N :

• 2 cups of Puy lentils • 2–3 garden carrots, diced • 1 large leek, diced • 1 yellow onion, diced • 1 celery heart, diced • Olive oil • Butter

Lentil, garlic and rosemary

Rinse well and soak the lentils overnight for faster cooking and easier digestion. 2. For 2 cups of lentils, you’ll require 4 cups of water. Bring lentils to a simmer for about 5 minutes. Drain, and reserve the cooking

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Baked cauliflower and juniper soup, Inspired by a recipe found in The New Nordic, recipes from a Scandinavian kitchen by Simon Bajada ING R E DI E NT S :

• 4 dried juniper berries • 1 tbsp flaked salt • 1 lb whole cauliflower • 1 tbsp of organic canola oil • 22 fluid oz of chicken or vegetable stock • 3.5 tbsp of brown butter or ghee, melted • Crème fraiche or sour cream (optional) • Pinch of white pepper • Crispbread to serve

Add the brown butter, crème fraiche or sour cream (if using) and a pinch of white pepper; blend again. Check the seasoning before serving, garnish with the reserved leaves. Enjoy with crispbread, and maybe even a crackling fire.

P REPA RAT IO N :

Preheat the oven to 200˚C (400˚F). Using a mortar and pestle, grind the juniper berries with the salt. 2. Remove most of the leaves from the cauliflower, keeping a few around the base. Rub the juniper berry mixture and the oil over the cauliflower. Place on a baking tray and roast for 40 minutes, or until golden brown all over. Remove from oven once tender and carefully break apart the florets, reserving the thinner leaves for garnish. 3. Blend the cauliflower, adding hot stock gradually. It should be fairly thick, so you may not need all of the stock.

The technique of roasting cauliflower whole brings out a distinctly nutty and caramel-like flavor. It’s enhanced in this recipe by the brown butter and fragrant juniper. Enjoy on a cold day! (I’m sure you’ll have plenty to choose from…)

Coconut curry mussels and clams A bowlful of spicy, gingery shellfish in a coconut broth is perfect for those wet, cold weekday suppers, when you need some healthful comfort food. It can be served on rice, quinoa, and greens or just with a baguette. Top with cilantro or parsley, and voilà. Mussels and clams are high in protein and zinc and in combination with ginger, this little bowl is sure to give your body a boost.

IN GR E DIEN TS:

P REPA RATI ON :

• 1 tbsp of butter • 2 cloves of garlic • 2 tbsp of minced ginger • 1 can of fair-trade, organic coconut milk • 4 tbsp of yellow curry powder • 1 tbsp of turmeric powder • 2–3 pounds total of mussels, clams • Juice of a lemon • Chopped parsley or cilantro to garnish

In a large pot with a lid, melt butter over medium-high. Add garlic and ginger and cook until fragrant, 1 minute. Whisk in coconut milk, curry and turmeric powder and bring to a simmer on high. Add mussels and clams; and stir to combine. Cover and reduce heat to medium. Cook until all shells are open, about 5 minutes, stirring once. (Discard unopened shells). Remove pot from heat and stir in lemon juice and herbs. h

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Fragrant blessings: An Ayurvedic view on creating sacred space at home

Glynnis Osher

thousandpetallotus.com

Even the most humble home can become a temple of peace with conscious attention to detail. A thoughtfully placed altar, a cushion to soften a seating area, a candle to illuminate a room, and a diffuser with aromatic oils can purify the prana of a space.

Glynnis Osher is a

Why is it that dwellings with flowers, special items of deep meaning, beautiful art, or a passionate teacher subtle scent of sandalwood can transform and author with over your mood to one of receptivity and make 16 years experience you feel happy when you come home? certified Ayurvedic

Practitioner (CAP),

in Ayurveda. She is on faculty at The Vancouver School of Bodywork and Massage, teaching aromatherapy, Indian Head Massage and Ayurvedic Self-Care. Glynnis is founder

I have a rule that anything that is not useful or beautiful needs to go. This has changed my life and transformed my living space.

and CEO of The Mystic Masala Ayurvedic Aromatherapy and Thousand Petal Lotus Indian Head Massage. Glynnis has co-authored the book Your Irresistible Life: 4 Seasons of Self-Care through Ayurveda and Yoga Practices that Work.

In a holistic Ayurvedic practice we observe the effect of sense-impressions and aesthetics on our well-being. These are imbibed through the sensory channels of Prana Vata governing breath and the senses, and the visual channels of Alochaka Pitta governing sight and visual impressions. These sub-doshas of the mind/body constitution are digesting and metabolizing the choices we make in our internal and external environment affecting how we feel.

1. A

B R IGH T L IVIN G A N D W O R K IN G SPA CE.

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When we surround ourselves with beauty and sensual enchantments we are literally ingesting healthy impressions, which manifest as joy, bliss, and contentment. A messy, cluttered haphazard space with incongruent aesthetics creates confusion, distress, and anxiety. Rancid, musty, artificially scented, stuffy spaces create congestion, depression, and disease. Bringing harmony into our home takes attention, mindfulness and planning, and goes beyond good taste and preference. Vastu Shastra is a Vedic science of sacred architecture and considers the actual structure of a home for the most beneficial effect on our well-being and prosperity. We can certainly work with these more complex principles but can also make a direct impact on our happiness at home with a few sacred practices that are simple to apply right away.

No. 104

Next issue January / February 2016

Your body and home are temples. Live in them well and you will count your fragrant blessings.

The happiness issue Foods to nourish brain health

Be spacious When there is less to take care of in our external environment, we can take more time for self-care and being of service to others. Clutter is the thief of peace. Take a look around your home and see if there is anything you are holding onto that feels either uninspiring or useless. I have a rule that anything that is not useful or beautiful needs to go. This has changed my life and transformed my living space.

The sacred is everywhere Every room in your home can feel sacred. Cleaning routines, fresh flowers, candles, and efficient tools in the kitchen are small

3. F L O W E R S

yet powerful ways to elevate the energy of beauty in your life.

Keeping it real A sacred holistic life includes inner and outer reverence and a commitment to choices that bring long-term benefits for people and the planet. Essential oils of Frankincense, Myrrh, and Palo Santo can raise the vibration of a room. Fake scents and petroleum-based candles contribute to a toxic environment. Choosing organic whole foods without preservatives go a long way to maintaining an inner sanctum of health. Your body and home are temples. Live in them well and you will count your fragrant blessings.h

IN T H E K IT C H E N .

4. C AN D LES

TO ELEVATE EN ERG Y.

Feng shui for a better mood Herbs for heart health

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Read past issues of Vista Magazine at: issuu.com/vistamagazinecanada

Minimalist, zero-waste activist and author

A Day in the Life

Bea Johnson

1. HOW DO YOU BEGIN EACH DAY? Stuffing my tea strainer with loose green tea and dipping it into the thermos that my husband fills for me each morning.

4. WHAT’S YOUR SECRET TO STAYING HEALTHY WHILE TRAVELING? Eating a simple meal before a flight, and refusing the dinner platter on the plane. I feel so much better once I land.

2. WHAT’S YOUR ‘GO-TO’ NATURAL HEALTH PRODUCT? There is nothing like a glass of freshly squeezed orange juice!

5. WHAT’S ON YOUR NIGHTSTAND? I’m a minimalist: I don’t have a nightstand!

Zero Waste Home, Bea Johnson’s guide to simplifying your life is available on amazon.ca

3. VEGAN? VEGETARIAN? PALEO? OMNIVORE? FLEXITARIAN? Omnivore. I buy meat and fish, once a week, for the weekend. Weekdays are vegetarian.

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

I don’t know enough about them to have an opinion on the matter. Does making bulk foods more readily available, count?

7. WHAT INSPIRES YOU? Time spent in nature, which is why I love foraging, trekking and camping. h P HO T O © BE A J O HNS O N

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