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CANADA’S NATURAL HEALTH SEPTEMBER 2014

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CONTENTS
September 2 01 4 ISSUE NO 383
FE AT UR E
26 First foods to fast foods
Getting kids to eat healthy foods
can be a battle, but if you introduce
healthy foods from the get-go,
there’s a greater chance kids will
grow up loving their fruits and
veggies. Try our eating tips for
toddlers to teens.
HE A LT H 37
39 Kids’ digestive complaints
Digestive troubles, such as colic, reflux,
and constipation can occur at any age.
A change in diet or treatment with
soothing supplements can relieve
young ones’ digestive discomfort.
45 Quiet kids
Society seems to encourage kids to be
boisterous rather than contemplative,
but introversion can be natural and
healthy. We find ways to connect with
the quiet children in our lives.
51 Mindfulness education
Stress can make it difficult for
children to relax, let alone understand
their emotions. Some schools
are incorporating the practice of
mindfulness within their curricula to
help kids focus.
56 Ahead of the game
Instilling healthy lifestyle habits, such
as regular exercise, can benefit our
children’s health for a lifetime and help
them cope with the rapidly changing
challenges of today’s world.
I CANADA’S NATURAL HEALTH AND WELLNESS MAGAZINE
62 Cultivating creativity
Children’s imaginations can be
stimulated by an empty cardboard box.
Creative play isn’t just an old-fashioned
way to fill time—it’s crucial for the
healthy development of children.
67 Pain in the (text) neck
Mobile technology, such as smartphones,
has many of us looking down constantly.
The result? Adults—and children—are
developing unprecedented chronic neck
and back problems.
72 Going for bold
When we increase our intake of greens,
we feed our body many of the nutrients it
needs to work most efficiently, including
vitamins, minerals, and phytochemicals.
77 Rethinking saturated fat
Low-fat foods have been recommended
for heart health since the 1950s. But a
new study promotes a whole food-based
dietary approach, including all forms of
naturally occurring fat.
83 Organics get organized
Watch for National Organic Week. The
$3 billion organic food industry is the
WorldMags.net
26
fastest growing sector of the Canadian
food and agriculture market. Now that’s
something to celebrate!
89 Healthy gums
Good oral hygiene is essential to keep
gums healthy. Recent studies suggest
possible links between advanced gum
disease and medical conditions such as
diabetes and heart disease.
94 Probiotics for oral health
Chewing gum that contains probiotics
might be an easy way to maintain oral
hygiene—as well as overall health.
ON THE COVER
51 I Cultivating mindful students
62 I Creative kids are healthy kids
107 I Eco-friendly school supplies
113 I Children bought a rainforest
136 I Skipping for big kids
184 I Healthy lunches from
leftovers
alive.com 5
 WorldMags.net
CONTENTS

September 2 01 4 ISSUE NO 383

FOOD 149

150 Squash it!

Create some delicious new takes on
L IFE S T Y L E 99 that prolific garden staple, zucchini.

101 Active transportation 162 Life of pi(e)

Walking our kids to school builds strong social ties
that can positively impact both parents and children.
Studies show the daily walk may also improve
students’ attention and reading abilities.
107 Adopt a green agenda
Back-to-school time means buying shoes, clothes, and
school supplies. This year, reduce costs and the impact
on the environment with our eco-friendly ideas.
113 The Children’s Eternal Rainforest
This Costa Rican land preserve is a paradise boasting
an amazing diversity of life, including hundreds of
plants, birds, and butterflies. But most amazing of all, it
was bought by children.
Roll out a wheat-free dough and bake a
healthy version of our favourite pies.
172 Heightened hummus
Get creative with these nutritious
takes on the famous chickpea dip.
181 Apples!
Learn everything you wanted to
know about this tempting fruit.
184 Build a better lunch
Jazz up your children’s noonday meal
by incorporating healthy leftovers.

119 Great Canadian Shoreline Cleanup

Canadians from coast to coast to coast join forces
to clean up the shorelines of rivers, streams, lakes,
and oceans. Over 21 years, 500,000 volunteers have
collected 2.6 million lb (1.2 million kg) of litter.

125 Don’t sweat it

Did you know that conventional deodorants and
antiperspirants contain some dangerous chemicals?
Luckily, plenty of natural options are safer, effective,
and widely available.

131 Holistic health professions 150 162

Do you have a passion for natural health? Do you
love working with people? Herbalist and holistic
nutritionist are just a couple of the many rewarding
natural health professions.

136 Skip to get fit

Skipping provides a great cardiovascular workout. It’s
uncomplicated, cheap, and portable so you can do it in EVERY ISSUE
almost anywhere—and the only thing you need is a
11 I from the editor
good skipping rope.
18 I from our readers

142 Is Yin yoga for you? 20 I ask the experts

Yin yoga postures are held for three to eight minutes. 199 I book review
This deep holding brings lengthening, elasticity, 200 I on display
and therapeutic release to the connective tissues, 208 I classifieds
ligaments, bones, and joints. 210 I the latest word

6 september 2014 WorldMags.net

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F R OM T HE
EDITOR
We’re going back
to school too!
When I think back to my own childhood, the first week
of September always filled me with an oddly motivating
mix of excitement and anticipation, with just a dash of
cautious apprehension. As each new school year arrived
there would be a flurry of shopping for new clothes and
shoes, plus paper, pens, and fresh notebooks. It always
seemed like the possibilities for the year ahead were
unbounded!
For the first time in a long time I’m feeling much that
way again as alive takes a huge step into the future of
natural health by literally taking itself back to school.
We want to learn more about you, our readers, and with
alive’s 40th anniversary on the horizon next year, we’ve
made the decision to spend time with the grassroots of
our success—the more than 500,000 readers who pick up a
copy of alive each month.
But for alive to truly connect with the grassroots and to
honestly understand your likes and dislikes, your wants
and needs, your natural health and wellness concerns—
we’re asking for your help … and helping us is easy! All
you have to do is join alive Listens at alivelistens.com and
then participate in occasional interactive surveys. Unlike
real school, there’s no pressure to attend at specific times
and you can pick and choose what you respond to.
Our alive Listens initiative is an online community of
people who read alive regularly and of those who simply
live their natural health and wellness values whether
they read alive or not. Everyone is welcome to join, to
share, and to help alive better understand your needs and
expectations. There are monthly prizes for participating,
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and we’ve worked hard to ensure we respect your precious
time with most questionnaires and surveys taking less
than 10 minutes.
You might be wondering why you’d want to join such
an online community when you’re already busy and have
endless demands on your time. It’s a fair concern that
we all understand. But if the future of natural health and
the ongoing well-being of you and your family are top of
mind, I’d encourage you to give it a try. We’re committed
to knowing what you want, hearing what you have to say,
and incorporating thoughts and ideas from the grassroots
into the content we publish.
Your voice, your opinion, your vision—it all matters to
us here at alive. We’re keeping you and your family in our
future plans. alive Listens is our uncomplicated way of
reaching out and giving back. Each month after we ask
new questions of our members, we’ll donate a cash award
to a deserving charity in the name of a participant who
completed that month’s survey. Throughout the year, we’ll
offer additional prizes and special giveaways directly to
participants.
We really are listening—come and be part of the story.
It’s easy at alivelistens.com. See you there!
Stuart Harries
Editor-in-Chief
alive.com 11
Liquid Greens
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CANADA’S NATURAL HEALTH AND WELLNESS MAGAZINE

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EDITORIAL & DESIGN

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CONTACT INFORMATION
Alive Publishing Group Inc. 100-12751 Vulcan Way, Richmond, BC V6V 3C8
Phone: 604-295-9333 Toll Free: 1-800-663-6580
Cover price is $4.50. Twelve issues published per year. Personal subscriptions are available
to Canadian ($37 per year) or to US ($39 US per year) destinations. Back issues are also
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Every effort is made to ensure that the majority of advertised
products will be available at health food stores.
Products sold direct to consumer must not compete with health food store sales.
EDITORIAL NOTE
The information provided in this magazine is for educational and
informational purposes only. It should not be used as a substitute for the advice
of a qualified and licensed practitioner or health care provider. The opinions
expressed here are not necessarily those of Alive Publishing Group Inc., its
affiliates, or parent company. Different views may appear in future articles
or publications. Articles in alive are copyrighted and must not be reprinted,
duplicated, or transmitted without permission.
We acknowledge the fi nancial support of the
Government of Canada through the Canada Periodical
Fund of the Department of Canadian Heritage.
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SEPTEMBER
CONTRIBUTORS

Rhona McAdam, author of Digging the City:

An Urban Agriculture Manifesto, has a master’s
degree in food culture and communication from
the University of Gastronomic Sciences in Italy,
and has loved every moment of her studies in
holistic nutrition at the Canadian School of Natural
Nutrition in Nanaimo. She enjoys good food in
$/*-$ƆɄ Ʉ#*)Ɩ.Ʉ-/$' Ʉ*)Ʉ+" ɄųźųƆ

Lisa PettyƇɄƇɄ$.ɄɄ)0/-$/$*)$./Ʉ Angela Krueger is a freelance

and healthy aging expert for writer with a passion for living
television, radio, and print. She’s on less. Through her writing and
also a speaker, journalist, author, presentations she helps parents
and coach who helps people feel understand the importance of
great, look fabulous, and live well. connecting with kids, particularly
This fall, teacher becomes student through outdoor activities. She lives
as Lisa begins her Master of in Guelph, Ontario, where she is often
Applied Health Sciences program seen walking, biking, or geocaching
at Brock University. Read her with her family. Read Angela’s article At So Nice, we’re partnering with
article on page 26. on page 107. Evergreen to launch the “Planting an
Organic Future” program. Together,
we are encouraging students across
Canada to plant and cultivate
organic food gardens at school and
empowering them to make a difference
in our communities and for the planet.
A portion of the proceeds from
the sales of So Nice goes toward
the program to help grow the next
In 2002, Tara McEachern completed her
undergraduate studies in honours kinesiology from generation of environmental champions.
the University of Waterloo. She is currently running
her own business, Build Up, and pursuing studies in
osteopathy at the Canadian College of Osteopathy in
Toronto. Tara enjoys the great outdoors, being with
family and friends, and simply living! Read her article
on page 56.

WorldMags.net 'LVFRYHUWKHRUJDQLFGLŦHUHQFH
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EDITORIAL
ADVISORY BOARD
SURO Elderberry Syrups
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our readers with the most current, relevant, and reliable
The easy and delicious way to take
information available. To help us maintain the editorial year-round care of your health.
excellence and integrity of our publication, we have
Fights cold, cough and sore throat.
assembled a qualified council of dedicated experts and
innovators in natural health to serve on alive’s Editorial
Advisory Board:

ELVIS A. ALI, ND k N eowk

GRAHAM BUTLER, CNPA, RH old loo lo
MELISSA CARR, DrTCM, RAC
NICOLE DUELLI, CCH, RSHOm (NA)
SAM GRACI
KARLENE KARST, RD
GARTH OWEN
ZOLTAN RONA, MD, MSC
JOEY SHULMAN, DC, RNCP
JOHN TAGG, PhD
NIGMA TALIB, ND
adults
ALLISON TANNIS, MSc, RHN
SHERRY TORKOS, BScPharm Same brand you trust. Same flavor
you love. Now...with a new look!
With the help of these industry authorities, alive
magazine offers fresh, timely, and accurate information
about natural health and wellness. The Board members k
old loo
lend their expertise to the process of developing and
commissioning our editorial lineup, and their post
N eowk
publication review of each issue is invaluable in
lo
maintaining our 39-year reputation as Canada’s most
trusted natural health and wellness resource.

Elvis Ali received his

doctorate of naturopathic
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registered acupuncturist
and has been a staff
kids 1 year
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College of Holistic Health.
He has published articles
and written several
books. Dr. Ali appears
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internationally.

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suro.ca info@suro.ca
 WorldMags.net
FROM OUR
READERS
MORE INFORMATION REQUIRED PLEASE
Dear Editor:
I very much enjoy reading alive magazine. It offers
a unique perspective and provides healthy lifestyle
options that can’t be found elsewhere. I read the July
2014 issue from cover to cover, absorbing all of the great
information inside.
However, in poring over the article “Supplement
Backup for Women” [page 25], I had serious questions
regarding the studies that were being used to support
some of the claims in the article. The magnitude of the
results seemed extreme in some instances.
For example, reading about the study that claimed there
was a 21 percent reduced stroke risk with consumption
of green tea, I wanted to know more and looked for some
kind of citation either at the end of the article or the
magazine but found none. As somebody who prefers to
have all available information when making decisions
instead of simply taking things at face value, I found
/#$.Ʉ$.++*$)/$)"ƆɄ *+' Ʉ2#*Ʉ- Ʉ/#$.Ʉ("5$) Ʉ- Ʉ
probably like me and would appreciate having additional
information more accessible.
I would have liked to know where the study was
conducted and by whom. Who were the subjects
in the study, and how many were there? Was there
randomization or blinding? What were the “statistically
significant” results? These are very important bits of
information that readers should have access to so they
can decide whether or not the results of the study might
apply to them. Might you consider adding short citations
directing us to the journal that contained the study?
Lisa
by email
Dear Lisa,
At alive we are careful to fully fact check each article
before we publish. In the process of fact checking, we
*).0'/ɄɄ2$ Ʉ-)" Ʉ*!Ʉ.*0- .ƇɄ$)'0$)"Ʉ0
Ɵ/# Ʉ a helmet. An approved helmet with proper harness is
online database of peer-reviewed, published research
operated by the National Center for Biotechnology
Information at the US National Institutes of Health.
Sadly, we cannot include all our references and
citations in the magazine as the space required to do so
would significantly, and negatively, impact the number
of articles we can publish. For this reason, we always
maintain our references on file to provide to readers,
such as yourself, who follow up with us to request
more information.
18 september 2014 WorldMags.net
You will find the information about green tea’s
association with stroke risk reduction in the journal,
StrokeƇɄ ..0 ɄŶŲƇɄŴŲŲŻƇɄ+" .ɄųŹźŸƞųŹŻŴƆɄ# Ʉ)( Ʉ*!Ʉ/# Ʉ
study is, “Green and Black Tea Consumption and Risk of
Stroke: A Meta-Analysis,” and you can read the full-text
article online by entering the study’s name in your
search engine.
Editor
HELMETS REQUIRED
FOR HORSING AROUND
Dear Editor:
I was delighted to see an article on horseback riding in
your July 2014 issue [“Horsing Around,” page 67]. As
someone who has been riding for almost my entire life, I
can attest to the many benefits described in your article.
My only concern, however, was that in the pictures
published in the magazine, none of the riders were
wearing helmets. Horseback riding can be a risky sport,
and it is imperative that riders wear helmets as a safety
precaution. Showing photos of riders without helmets
likely discourages their use. I know you meant no harm
in using such photos; however, I felt the need to point
this out.
Erica Kuntz
by email
Dear Editor:
I was most interested to read your article on horse riding
in the July issue of alive. As a regular English rider, I can
certainly attest to the physical and mental benefits of
riding. It really is a good workout, especially if the horse
is a little on the lazy side!
However, I was very concerned to notice that in the
accompanying photos, not one of the riders was wearing
essential for all disciplines of equestrian sport, even
Western trail riding.
Even the calmest, most bomb-proof horse can spook at
something unusual, or can unexpectedly stumble, sending
the rider headfirst onto the ground. I can honestly say I
have been saved by my helmet on at least three occasions.
I would not be writing to you today had I not been
wearing one.
Carlie Holland
Richmond, BC
 WorldMags.net

SOCIAL MEDIA CHATTER

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 WorldMags.net
CAMELINA OIL Ask the experts
Caroline Farquhar, RHN, is a natural digestive care
specialist who also specializes in detoxification and
internal cleansing.

My toddler is having issues with

digestion. Can probiotics help her?

-*$*/$.Ʉ(4Ʉ# '+ƆɄ#*0"#/Ʉ*!Ʉ.Ʉ
“friendly bacteria,” probiotics are
microbes that live in our digestive
systems and help us maintain good
health. In addition to colonizing
the human gut, probiotics can be
consumed in foods such as yogurt
and can also be taken in supplement
form. Much research is underway
to discover the beneficial roles of
probiotics for specific conditions,
and one common focus of probiotic
research has been on digestive
health.
Supplementing with probiotics
is an easy way to build up the
good bacteria in your child’s body. lean proteins, and protein alternatives
Consider a powdered probiotic such as beans and legumes. Fibre and
supplement specifically formulated water keep things moving through
for toddlers that can easily be mixed the digestive tract so make sure she
into formula, juice, or milk. Look is getting enough each day. Ask
for multiple strains of beneficial your health care practitioner about
bacteria such as Bifidobacterium specific amounts and personalized
breve, Bifidobacterium bifidum, recommendations to suit your
Bifidobacterium infantis, and specific child’s needs. If she’s a fast
Bifidobacterium longum. These are eater, get her to slow down and chew
probiotics that are naturally found her food well to help ease digestive
in a child’s digestive tract, and they problems.
work together to help ensure a Always consult your health care
healthy microbacterial environment practitioner before giving a new
ROASTED in the intestinal tract. supplement to your child to make
In addition to probiotics, ensure sure it’s right for him or her, and to
CHICKPEAS your child is eating a well-balanced rule out any underlying cause of
diet full of fresh fruits and vegetables, digestive issues. a
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Ask the experts
Chris Gursche is a natural products trainer and has
been a participant in natural health for as long as
he can remember.

I’ve heard that I should avoid

consuming omega-6 oils. What
exactly does this mean and why?

When someone suggests you should

avoid omega-6 oils, they are referring
to cooking oils that contain large
amounts of omega-6 fatty acids in
the form of linolenic acid, such as
corn, soybean, and sunflower oils.
Omega-6 fatty acids are found in
polyunsaturated oils. These are the
most reactive oils, readily oxidizing
both in and outside the body.
Oxidization prior to the metabolic
disassembly of the oil inside the body
is potentially harmful to your health.
Once pressed, polyunsaturated
fats are highly unstable; degraded by
light, heat, and oxygen; and must be
handled with care. Rancid oils, bitter
to the taste, are unhealthy and should
be discarded. Refining takes out some
of the more reactive fragments, but
it also causes trans-fatty acids, which
have been linked to heart disease.
In the body, both omega-3 and
omega-6 fatty acids are elongated
to form highly unsaturated fatty
acids (HUFAs), which are hormone
precursors. These play important
roles in the immune system. The
omega-6 HUFAs are primarily
inflammatory, but in the correct
ratio with omega-3 HUFAs, they
balance each other out. In the ratios
consumed in the Western diet, they
can cause chronic inflammation,
which can lead to degenerative
diseases.
It’s estimated we consume
somewhere in the neighbourhood of
15 times more omega-6 than omega-3
fatty acids. At that ratio, omega-3
supplementation alone is impractical
to create a healthy balance. Cutting
back on oils rich in omega-6 fatty
acids is one way to achieve a balance.
Consuming foods that contain
more medium-chain fats, such as
coconut oil, is a healthy alternative.
It’s also helpful to replace oils that
contain primarily omega-6 fatty acids
with omega-3-dominant oils such
as cold-pressed organic flax, chia,
or camelina oil, or blended oils that
incorporate a mixture. a

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26 september 2014 WorldMags.net

 WorldMags.net

first
FOODS
TO fast FOODS
Nutrition for toddlers to teens
I Lisa Petty, ROHP

Feeding kids a nutritious diet isn’t

rocket science, but that doesn’t mean
it’s all fun and games either. Although
kids don’t come with an instruction
manual, here’s a step-by-step guide to
the care and feeding of your children. >>

WorldMags.net alive.com 27
 WorldMags.net
fe a t u r e
FIRST FOODS
Joyce Johnson, a naturopathic
doctor in Belle River, Ontario,
specializes in women’s health,
pregnancy, and pediatrics. She
suggests that by six to nine months
of age, a full-term baby will need iron
from sources other than breast milk.
At around eight to nine months,
calories supplied by breast milk may
also become inadequate for your
growing child.
- )/.Ʉ2$''Ʉ&)*2Ʉ$/Ɩ.Ʉ/$( Ʉ/*Ʉ./-/Ʉ
solid food after a tooth has come in
or when the baby shows an interest
in eating; at about six months of age,
babies may start to reach for food on
their parents’ plates. This cue from
the baby means it’s time to introduce
solid foods.
Due to its nutrient content and
fewer chemical residues, Johnson
recommends organic, locally grown
food when available. The second
best choice is fresh produce from the
grocery store, washed in a produce
wash or diluted vinegar soak to
remove pesticide residues.
For the first year of baby’s life,
Johnson recommends avoiding high
allergy foods including cows’ milk,
egg whites, citrus fruits, and honey.
Johnson also recommends allowing
your baby to learn to appreciate
the taste and texture of water—and
perhaps establish a lifelong healthy
E R U P habit—rather than offering juices at
this stage.
POWRC.COME
T RY E N While kids need
three to five servings
of veggies daily, a
serving equals one
tablespoon for each
year of age until they
are five years old.
WorldMags.net
NEW FEEDING GUIDELINES
In spring 2014, new guidelines for
feeding healthy term infants from six
to 24 months were released jointly
by Health Canada, the Dietitians of
)ƇɄ/# Ʉ)$)Ʉ $/-$Ʉ
Society, and the Breastfeeding
Committee for Canada.
Some of their recommendations
include
> supplementing breastfeeding
infants with 400 IU of
vitamin D daily
> introducing baby to iron-rich,
well-cooked minced, mashed,
or shredded meat or meat
alternatives (such as eggs and
cooked, mashed beans or lentils)
and iron-fortified infant cereals at
six months of age
> introducing the other food
groups next
> not delaying the introduction of
allergens such as peanuts, fish,
or eggs; research has found that
delaying introduction of these
foods doesn’t reduce the risk of
developing an allergy
> introducing homogenized milk
from nine to 12 months of age
> not introducing honey until
children are at least one year old
> not using sippy cups at all; parents
should introduce babies to open
cups with small amounts of water
at six months of age to encourage
mature feeding skills
YOUR UNPREDICTABLE
TODDLER
Toddlers’ appetites may decrease
because their rate of physical growth
.'*2.Ʉ*2)ƆɄ$&$) ..Ʉ(4Ʉ--$1 Ʉ
at the same time your toddler is
learning to exert her independence.
Johnson says research shows that a
child’s food preferences and intake
patterns may be shaped largely by
the foods that parents choose to
make available. >>
 WorldMags.net

7 TIPS FOR PICKY EATERS

Go with it
Have finger foods available and easy to grasp because
toddlers are often too busy to stop and eat.

DIY
Indulge your toddler’s newfound independence. Let your
child spread his own nut butter on celery with a plastic
knife, or offer a yogurt dip for the carrot sticks. Yes, it will
be messy—and fun.

Hide and seek

Grate and hide veggies in pasta sauce, rice, and pancakes—
even cookies and muffins. (This game works for kids of
all ages.)

Play with your food

Make pictures on the plate with sliced and diced fruits and
veggies, or fill each cube of an ice tray with a different
bite-sized snack.

Peer review
Arrange a play date with a child who you know is a healthy
eater or who is slightly older than your child, and lay out
the healthy foods. Watch the magic.

E R U P
The bite rule
Teach your child to take a bite of new foods. Have the rule
expand along with his age: at four he must take four bites,
POWRC.COM E
et cetera, until children are eating an appropriate portion
for their age. Never force the issue or make your child clean
T RY E N
his plate, as this will teach him to ignore fullness signals.

Grow your own

Plant a small garden with your child (even a container
garden will do) so she will look forward to tasting the fruits
of her efforts. Likewise, helping with meal prep encourages
eating enthusiasm.

WorldMags.net
 WorldMags.net
fe a t u r e
“Offer your toddler and preschool-
age child a variety of foods; children
are more likely to accept foods they
are frequently exposed to,” Johnson
says. “This may mean that you
have to offer green beans 10 to 15
times before your child will try it.
 -. 1 - ƏƔ
Avoid getting into a battle of
wills, and remember that no child
will voluntarily starve. Depending
on their age, size, and activity level,
toddlers need about 1,100 to 1,500
calories per day, but they may not
eat this much every day. Aim for a
nutritionally balanced week of food
rather than a balanced daily menu.
Remember that a child’s stomach is
approximately the size of his or her
fist, so offer small servings regularly
rather than larger meals.
Along with a varied menu,
Johnson recommends giving
children a daily multivitamin/
mineral supplement containing
calcium and vitamin D. Choose
one that provides a full range of
vitamins and minerals but does not
contain artificial colours, flavours,
or sweeteners. As well, provide your
children with daily supplemental
omega-3 fatty acids to support their
growth and development, and to
help stave off future behavioural
problems.
As children enter school, they
E R U P also enter a period of slower
physical development, and often
POWRC.COM E
a corresponding decrease or
T RY E N
WorldMags.net
unpredictability in appetite. If your
child is growing along with his or her
peers, is happy, has sufficient energy,
and can focus on tasks and learning
skills, there’s no cause for alarm.
Enjoy the slower pace, because
things may change drastically come
middle school.
THE SECOND HALF
OF CHILDHOOD
Following a period of slower growth
through later childhood, teenage
growth rate speeds up again,
resulting in a “growth spurt” that can
last for 24 to 36 months.
Body composition changes and
girls’ lean body mass decreases from
źŲɄ+ - )/Ʉ+- Ɲ+0 -/4Ʉ/*ɄŹŷɄ+ - )/Ʉ
after puberty. During adolescence
young men will increase their lean
*4Ʉ(..Ʉ!-*(ɄźŲɄ/*ɄŻŲɄ+ - )/Ʉ/Ʉ
maturity as they increase skeletal
muscle mass. Teens will attain most
of their adult height and weight at the
end of adolescence.
$.$' Ʉ#)" .Ʉ- )Ɩ/Ʉ/# Ʉ*)'4Ʉ
ones happening, as puberty also
involves the maturation of adult
reproductive organs and sexual
function. Reminiscent of the toddler
years, some teenagers may also
experience a return of temper
tantrums, an insatiable appetite, and
an increased need for sleep (that
often goes unheeded!). This can be
an uncomfortable time for teens, and
growing pains can be both physical
and emotional.
 WorldMags.net
FUELLING GROWTH
Be prepared to increase your food
budget during this time, especially
if you’re raising a boy. Active males
who are very involved in sports and
physical activity may need 3,300
calories a day!

CALORIES REQUIRED
Sex Age Sedentary Low active Active
Boys 12 to 13 1,900 2,250 2,600
14 to 16 2,300 2,700 3,100
17 to 18 2,450 2,900 3,300
Girls 12 to 13 1,700 2,000 2,250
14 to 16 1,750 2,100 2,350
17 to 18 1,750 2,100 2,400
(—Source: Health Canada, 2014)

The trick is to fill teens up with

healthy calories so they don’t opt for
high-fat, high-sugar junk foods that
can create dietary patterns that may
lead to weight gain and illness in the
long term.

Protein is crucial for muscle Carbohydrates provide energy,

development, and since lean
muscle helps to burn excess fat, it’s
necessary for both sexes. Teens can
snack on
> hard-boiled eggs
> Greek yogurt
> nut and seed butters, and
hummus dip
Dietary fat is critical at all stages of
our lives to support a healthy weight;
clear skin; eye, brain, and heart
health; and a balanced mood. The
key is to avoid deep-fried foods, and
instead choose sources of essential
fatty acids including
> flaxseeds, pumpkin seeds, and
sunflower seeds
> walnuts
> cold water fish such as salmon,
mackerel, and sardines
which teens require in spades to fuel
their growth. Unfortunately, many
kids turn to cakes, pastries, and
pizza. Be sure to have on hand plenty
of snacks such as
> fruits
> prepared vegetables (carrot and
celery sticks, sliced peppers)
E R U P
> a variety of nuts and seeds
POWRC.COM E
These foods not only offer a quick
energy boost and are packed with
T RY E N
nutrients your child requires, but
also provide fibre for healthy bowel
function and weight maintenance.
They also help your teen feel full
longer so they stay out of the
cupboards. When paired with a
protein source (slice of cheese or
hummus for dipping), the satiating
effect is amplified. >>

WorldMags.net
WorldMags.net
fe a t u r e
MICRO MANAGEMENT
As children grow, little things
can have the biggest impact.
Micronutrients, such as vitamins and
minerals, provide the framework for
creating healthy and energetic teens
who will flourish as they grow into
adulthood.
Calcium + vitamin D +
vitamin K2
Because a large proportion of
skeletal growth occurs during
adolescence, children need ample
calcium during the teen years to
build strong bone. Dairy foods may
not be the best source, particularly
for those who are lactose intolerant.
Research suggests that milk, in
particular, may be linked to acne in
some individuals.
Luckily, there is plenty of calcium
available in
> green leafy vegetables, including
romaine lettuce, spinach, and
broccoli
> tofu, soybeans, and soynuts
> yogurt and cheese
Vitamin D
To ensure absorption of calcium
from foods, kids of all ages require
adequate vitamin D. Although
our bodies create vitamin D in
response to direct skin contact with
sunlight, Canadians don’t have
access to sufficient sunlight during
“The trick is
to fill teens up
with healthy
calories so
they don’t opt
for high-fat,
high-sugar
junk foods.”
WorldMags.net
most of the year. To compound
the problem, there are very few
natural food sources of this vitamin:
supplementation is recommended.
Check with your natural health
retailer.
Vitamin K2
Getting calcium into your teen’s
bloodstream is only half the battle:
now you want to make sure the
mineral is pulled into bone where
$/Ɩ.Ʉ)  ƆɄ#$.Ʉ$.Ʉ2# - Ʉ1$/($)ɄŴɄ
comes in. This fat-soluble vitamin is
available in
> grass-fed meats and grass-fed dairy
> beans and soybeans
> spinach, asparagus, and broccoli
IRON
When girls start menstruating, their
iron requirement increases. For
boys, the increase in muscle mass
that happens during adolescence
is accompanied by increased blood
volume. As a result, adequate iron
intake is crucial. You’ll find plenty of
iron in
> chickpeas, white beans, and lentils
> spinach and green peas
> fortified cereals
When using plant foods as a source
of iron, be sure to include vitamin C
with the meal to promote greater
absorption; for example, add
strawberries to spinach salad.
B vitamins
Children require an ample supply
of B vitamins during the teen years
to help with energy production. The
B vitamins also help teens cope
with the effects of stress, which they
may experience on a physical and
emotional level on a daily basis. Be
sure to provide
> whole grains
> nut or seed butters
> sweet potatoes and dark green
leafy vegetables
 WorldMags.net

HEALTH
6
SABOTEURS
Since 1989, the following
foods have consistently
been linked to overweight
and obese teens:

sugar-sweetened
beverages

pizza

processed desserts

breads

pasta dishes

savoury snacks such

as potato chips

FOOD SWINGS healthy fat, and fibre every three

It’s not parents’ imagination. That
sweet little bundle of joy has grown
into an emotional teen who can be
moody and irritable. Fortunately, we
can help restore balance in teens by
preventing extreme fluctuations in
blood sugar. In other words: don’t let
teens get too hungry.
Research shows that low blood
sugar can trigger aggression and
depression, causing teens to become
“hangry” (hungry + angry). Since
this phenomenon doesn’t go away
with age, childhood is a good
opportunity to teach children how to
handle these emotions.
hours. If children go straight from
school to activities, be sure they
have an apple with cheese or yogurt
or some healthy homemade trail
mix to tide them over until dinner.
Everyone will be happier as a result.
Avoid the temptation to nag, forbid
food purchases, or say “I told you
so” when your kids make unhealthy
choices. Just as you did when they
were toddlers, keep nutritious
options on hand and be a role
model of healthy living. They’re still
looking to you as an example. a
The remedy is simple: eat a meal $.Ʉ //4ƇɄƇɄ$.ɄɄ)0/-$/$*)$./Ʉ2#*. Ʉ
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Kids’ digestive complaints

Natural treatments for upset tummies I Lesley D’Souza, ND

When we think of digestive concerns, we typically imagine adults; however, tummy

troubles can also occur in children as early as infancy. Whether it’s colic, reflux, or
constipation, there are natural ways to help resolve your child’s digestive complaints. >>

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INFANTILE COLIC
Infantile colic (or simply colic) is described as
uncontrollable crying, irritability, and fussiness for more
than three hours a day in otherwise healthy infants. It
typically begins around two weeks of age and resolves by
three to four months.
Symptoms are usually worse in the late afternoon and
evening, and infants will often pull their legs up to their
abdomen and arch their back when crying. Although
no single cause of colic has been identified, it has been
linked to an immature digestive system, excess gas, and
food intolerances.
Treatment
In breastfed infants with colic, it is important to evaluate
and alter the mother’s diet. Exclusion of allergenic
foods such as dairy products, wheat, eggs, soy, peanuts,
and tree nuts may help decrease symptoms of colic.
In formula-fed infants, switching to a hypoallergenic
formula can be beneficial.
Gentle botanical extracts such as camomile
(Matricariae recutita), fennel (Foeniculum vulgare), and
lemon balm (Melissa officinalis) can be soothing for the
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$" ./$1 Ʉ.4./ (ƆɄ-*$*/$.ƇɄ.+ $!$''4ɄLactobacillus
reuteri, may also decrease the crying and fussing of colic,
though evidence is less clear.
GASTROESOPHAGEAL REFLUX
Gastroesophageal reflux (GER) is a common occurrence
in infants in which the contents of their stomach
are spit up shortly after feeding. GER may progress
to gastroesophageal reflux disease (GERD), a more
problematic form that can include symptoms such as
recurrent vomiting, poor weight gain, refusal to feed, and
sleep disturbances.
GER and GERD can also occur in older children.
Symptoms may be more similar to those experienced by
adults, such as abdominal pain, a burning sensation in
the stomach, painful swallowing, and upper respiratory
problems including chronic cough and hoarse voice.
Treatment
An allergy to cows’ milk protein has been associated with
reflux in infants. Eliminating dairy from both the infants’
and mothers’ diet may be beneficial. If infants are
breastfed, slower, smaller, and more frequent feedings
 WorldMags.net
can be easier for them to digest and can consequently
decrease reflux. Studies have shown that laying infants
in the left lateral position (on their left side) instead of on
their back may also reduce reflux-related vomiting.
In older children, avoidance of caffeine, chocolate,
and spicy cuisine is recommended, as these foods can
potentially trigger reflux symptoms. Healthy weight loss
can also be helpful for children who are overweight.
WHEN TO SEE A
CONSTIPATION HEALTH CARE
Constipation is a common digestive concern in
both infants and children. Signs and symptoms of PRACTITIONER
constipation to look out for include
If your child experiences any of the following
> dry, hard, pebblelike stool that is difficult to pass symptoms, further medical attention may
> fewer than three stools per week be needed:
> crying, discomfort, or pain before passing a stool > recurrent vomiting and/or diarrhea with fever
> hard belly > blood in stool or vomit
> severe abdominal pain
> loss of appetite > failure to gain weight

Treatment Trust your instincts. If you are concerned,

Constipation can occur during the introduction of don’t hesitate to call your child’s health care
practitioner.
solids in infants, as their stomach needs time to learn to
digest new foods. Choose foods that are higher in fibre, >>

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hea lt h
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such as puréed apples, apricots, pears, prunes, plums,
and spinach, to help improve stool frequency. In older
children, increase their intake of high-fibre foods such as
whole grains, brown rice, fruits, and vegetables.
Constipation has been associated with lack of
fluids, so ensure your child is drinking plenty of water
throughout the day. Abdominal massage can also help
ease constipation. Use a clockwise motion, as this will
promote the natural movement of intestinal contents. In
SUPPLEMENTS TO SOOTHE DIGESTIVE COMPLAINTS
The following supplements are natural and
safe for children with upset stomachs. For
recommendations that are specific to your child,
check with a health care practitioner.
Probiotics can help replenish healthy gut flora
and enhance the immune system to protect
against infections in the digestive tract.
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addition, research suggests that multi-strain probiotics
can help increase stool frequency and consistency in
children with constipation.
IRRITABLE BOWEL SYNDROME
Irritable bowel syndrome (IBS) is characterized by
abdominal pain and changes in bowel habits, such as
constipation, diarrhea, or both. Bloating and gas may also
accompany IBS. Before giving a diagnosis, your child’s
Herbal teas that may help soothe the stomach
include camomile, fennel, and lemon balm.
Omega-3 fatty acids such as fish oil target
inflammatory pathways, which may decrease
the gut inflammation associated with many
digestive complaints.
 WorldMags.net
health care practitioner will rule out other potential
causes for his or her symptoms, such as inflammatory
bowel disease and celiac disease. Researchers aren’t
clear about what causes IBS, but diet and altered gut flora
seem to play a role.

TREATMENT
Recently, there have been a lot of studies about the
role of fermentable oligosaccharides, disaccharides,
(*)*.#-$ .ƇɄ)Ʉ+*'4*'.ɄƧ
.ƨɄ$)Ʉ ƆɄ

.Ʉ- Ʉ.(''ƇɄ+**-'4Ʉ.*- Ʉ-*#4-/ .Ʉ
(sugars) that are fermented by intestinal bacteria,
producing gas and causing an increase in intestinal
fluids. They are found in a variety of foods, especially
those high in fructose and lactose. Research suggests a Stress has also been linked to an increase in
$ /Ʉ'*2Ʉ$)Ʉ
.Ʉ)Ʉ# '+Ʉ- '$ 1 Ʉ.4(+/*(.Ʉ*!Ʉ Ɔ IBS symptoms, especially in school-aged children.
The elimination of common food intolerances such To help reduce stress and anxiety, explore deep
as dairy products, wheat, eggs, citrus fruits, caffeinated breathing, yoga, exercise, and other relaxing
beverages, yeast, and potatoes can also improve IBS techniques with your child. a
.4(+/*(.ƇɄ .+ $''4Ʉ'*/$)"Ʉ)Ʉ".ƆɄ-*$*/$.ƇɄ2#$#Ʉ
help restore natural gut flora, may decrease abdominal
pain, bloating, and gas associated with IBS. Lesley D’Souza, ND, practises in Oakville and Toronto, Ontario.

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Quiet
kids
Tips for nurturing introverted children
I Colleen Grant

Shy, timid, reserved. These terms are often used to describe quiet kids with the
caveat that “they’ll grow out of it.” But recent research has found that favouring
fast talkers over soft speakers may affect the mental health of young introverts. >>

WorldMags.net alive.com 45
 WorldMags.net
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Rediscover the Wisdom®

LET’S TALK INTROVERSION
Thanks in large part to the work of speaker and author

Fight Colds & Flu!
St. Francis’s exceptional selection of clinically proven, safe, and
effective products, which have helped to promote immunity,
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Susan Cain, introversion has become a trendy topic. In
Cain’s view, Western society celebrates bold speakers,
daring risk takers, and outgoing leaders. Meanwhile,
passive intellectuals may fly under our cultural radar.
Cain calls this phenomenon the extrovert ideal.

DEEP IMMUNE ® Celebrating silence

Fortify Your Body’s Defence Misconceptions about introversion abound. “Look up
the word introvert and you will find a variety of not-so-

EchinAce ® pleasant synonyms,” says Christine Fonseca, author of

Quiet Kids: Help Your Introverted Child Succeed in an
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went so far as to call introverted people narcissistic in
Stopit Cold® nature.”
In fact, introversion can be natural and healthy. The
Sore Throat Buster!
Myers-Briggs Type Indicator classifies introversion
simply as “a preference for spending your time and
energy in the inner world,” explains Donna Dunning,
#ƇɄɄ*).0'/)/Ʉ2#*Ʉ.+ $'$5 .Ʉ$)Ʉ$)/ -+- /$)"Ʉ
Myers-Briggs personality types. According to
Dunning, introverts are often quiet, reserved, calm, and
contemplative; they may prefer to think before speaking
and need solitary time to recharge.

The kid connection

Many of us know children who prefer an empty reading
nook over a packed playground, and these quiet thinkers
are in good company. Famous introverts include
1$.$*)-$ .Ʉ.0#Ʉ.Ʉ #/(Ʉ)#$Ʉ)Ʉ*.Ʉ-&.Ɔ
Unfortunately, the Western extrovert ideal can affect
kids’ schooling, recreational activities, and personal
lives. Although budding wallflowers are often creative,
sensitive, and thoughtful, studies show that they’re also
at risk of being
> bullied
> perceived as less intelligent by teachers
> anxious, depressed, and/or socially isolated

LET’S TALK COMMUNICATION

Introversion isn’t something that needs to be cured or
fixed. Instead, let’s focus on finding ways to connect with
the quiet kids in our lives.

At school
Our education systems may be designed to nip
introversion in the bud. Often, schools put a premium
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products, along with Stop it Cold ®; visit our website. all of which can be challenging for children who aren’t
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 WorldMags.net
Heather Morrison, an elementary school teacher and
the mother of two young boys—one introverted and the
other extroverted—tries to balance the needs of all kids
in her classroom. As a parent, she hopes that educators
will try to “connect with [her soft-spoken son] and really
be able to recognize his capabilities.”
As a teacher, Morrison acknowledges that
“classrooms can be noisy and busy places.” She suggests
incorporating quiet activities, such as independent
- $)"ƇɄ$)/*Ʉ/# Ʉ.#**'Ʉ4ƆɄ'4$)"Ʉ.*!/Ʉ(0.$Ʉ)Ʉ
setting up a tent area for students who require secluded
downtime may also promote an introvert-friendly
classroom environment.
At home
Family and friends can help make home a haven for
introverted children. Engage with kids by employing the
following communication strategies.
> Express empathy.
> Role-play challenging social situations.
> Avoid using negative labels such as “shy” or “timid.”
> Watch out for communication roadblocks such as
blaming, judging, or shaming.
“Parents should monitor—
but not stress over—
a child’s preference for
silent solitude.”
> Encourage them to tell you about their day, but refrain
from forcing conversation.
> Set specific, attainable behavioural goals rather than
putting pressure on kids to change.
Fonseca adds that parents should monitor—but not
stress over—a child’s preference for silent solitude.
“Watch your child closely,” she advises. “Does he or
she appear happy, have one or two friends, and appear
comfortable at home? If the answer is yes, there is
probably nothing more than temperament at play.”
LET’S TALK MINDFULNESS
Mindful practices can help kids develop self-confidence
and manage anxiety. As Fonseca notes, it’s important to >>

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“Meditation and
deep breathing
techniques can
also help to
calm and centre
children’s minds.”

SHYNESS, INTROVERSION, OR AUTISM?

Although we may think of these as related terms, they have quite different meanings.

Shyness is a trait believed by some researchers to be universal. Shy people experience varying
degrees of mental and physical discomfort—such as telltale blushing and stammering—in social
situations. With age and experience, we can generally learn to be less shy.

Introversion is a personality type that refers to how we process energy. Although introverted
individuals need some solitude to recharge their mental batteries, they may not be shy. In fact,
many are capable of performing, networking, and socializing with aplomb.

Autism is a developmental disorder that may lead to problems communicating and socializing.
Unlike shyness and introversion, autism is characterized by a lack of empathy, as well as an
emphasis on repetitive language and behaviours. If you’re concerned that your child may have
autism, consult a health care practitioner for guidance.

48 september 2014 WorldMags.net

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Take a deep breath

Conscious breathing isn’t just for frazzled adults.
Meditation and deep breathing techniques can also
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Mindfulness
EDUCATION
Going beyond the classroom
I Leslie Brownbridge, MA Counselling Psychology

Being in the moment. Practising

mindfulness. Staying present. We’ve
heard the powerful benefits this
simple practice can bring to our lives.
Mindfulness is about fully experiencing,
without judgment, whatever is occurring
in the present moment. But how can this
practice help our children? >>

WorldMags.net alive.com 51
 WorldMags.net
h e alth NEW HELP
FOR YOUR
HAIR

LEARNING MINDFULNESS
Although children are inherently attuned to open-
minded curiosity and acceptance while enjoying
experiences in the moment, external stresses and
chaotic lifestyles can make it difficult for them to know
how to relax, or even how to notice and understand
their emotions.
Schools across the nation as well as around the
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THE VOLUME toward a shared vision of what they call “educating the
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One such nonprofit group is the Ontario-based
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KID-FRIENDLY MINDFULNESS TIPS

Sanctuary
Create a quiet, peaceful space or a special corner away
from computers, televisions, or phones. Add a cushion
or two, and ensure your child is in comfortable, >>

Made in the USA

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The symbol ® denotes a registered trademark of Natren Inc. IAlive1213
 WorldMags.net
See
h e alth

firmer non-restrictive clothes. The room or space should be

kept solely for practice, viewed as a special sanctuary

skin for the child.

from Breathing
Ask children to describe the sensation of their breath
as it enters and exits the body. Is it warm? Cool? Do
every they notice any other sensations? Encourage them to
focus on what a deep breath feels like throughout the

angle. body. Do they notice any other effects this may have
on tightness they may be holding onto elsewhere? It
might also be helpful for younger kids to visualize their
breath, adding colours or textures, and to encourage
their creative experience without directing it.

Mindful eating
Introduce mindful eating with a raisin or other fruit.
Have them hold one, and really feel it, looking closely
at the ridges and colours. Then have them hold it on
their tongue, tasting it without immediately biting into
it, before chewing. This teaches how we often quickly
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and texture or noticing when we are full. Using all of
the senses in this exercise also teaches children to fully
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Mindful movement
Have kids stand and stretch their body with their arms
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creative visualization. Ask them how it feels to stretch
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Then with feet planted firmly on the ground, and
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This is a natural tension easer, and may elicit giggles
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AHEADof
the GAME
Forming healthy habits in children
I Tara McEachern

56 september 2014 WorldMags.net

WorldMags.net

Getting a good start in

life is so important. Many
health care professionals
are very passionate about
the immediacy of helping
our children—now! As early
as possible, guiding our
children toward healthy
lifestyle habits will help
equip them to adapt to the
rapidly changing challenges
of today’s world. >>

WorldMags.net alive.com 57
 WorldMags.net
h e alth

Stay Sharp WHY HEALTHY HABITS?

A habit is described as “a usual way of behaving;
something that a person does often in a regular and
repeated way.” This describes exactly how we can help
our children get healthy, no matter where they find
themselves today.

IN THE HABIT OF MOVING

There are many reasons why healthy habits,
especially the habit of engaging in regular physical
activity, remain one of the most important practices
we could nurture in our children. Interventions to
reduce sedentary behaviours among children have
demonstrated effectiveness in reducing body mass
index (height-to-weight-ratio).

One at a time
Studies also indicate that changing one behaviour may
be easier for children to accomplish than altering two
or more behaviours at the same time. These findings
offer invaluable direction toward getting our youth
back on track, one habit at a time.

Why exercise?
Here are a few of the reasons why children should
exercise.
> Children who exercise are more likely to be adults
who exercise.
> Regular exercise is key to maintaining strong, healthy
muscles, bones, and joints.
> Quality and quantity of sleep can be improved by
exercise.
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as diabetes and hypertension, is possible with
participation in regular physical activity.

Clinically proven to protect the region
of the brain responsible for learning
and memory
Boning up
Yes, regular physical activity will grow healthy bones,
as research continues to reveal. The results from
certain studies on school-aged children indicate that
as little as 10 minutes of moderate- to high-impact
activities performed two or three days a week resulted
in increased bone mineral density when combined
with general weight-bearing aerobic activities. These
activities, including jogging and playing, are also
helpful in reducing risk factors for cardiovascular
disease and obesity.
OUT OF THE HABIT OF SITTING
Studies find that the amount of sedentary time,
independent of other risk factors, can contribute to

REAL SCIENCE. REAL SOLUTIONS.™

www.ovos.ca WorldMags.net
 Tough on
WorldMags.net Colds
“Children who played with
their mother adapted better
to the outside world as
measured by their behaviour
to explore, play, and learn.”

childhood obesity. In a recent meta-analysis of studies,

researchers found that more than two hours per day
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“was associated with unfavourable body composition,
decreased fitness, lowered self-esteem, and decreased
academic achievement in children aged 5 to 17 years.”
Ontario-based naturopathic doctor and educator
Alison Danby unreservedly states, “Increased use of
electronics is clinically impacting our children’s overall
health. Reduced physical activity and diminished
quality of sleep are resulting in more children being
diagnosed with adult-onset diseases. Research has
demonstrated the importance and need of physical
activity and proper sleep habits to develop bone mass
and more importantly, to reduce risk factors for many
chronic diseases.”

IN THE HABIT OF SLEEPING

A sound sleep can give us freedom in so many areas of
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children over the course of three months. These

mothers were provided with play activities to be done
at home for 10 minutes a day, five days a week. The
results of this study demonstrated two key findings.
First, the children who played with their mother
adapted better to the outside world as measured by
their behaviour to explore, play, and learn. Second,
the activity program used in this study was shown to
enhance the children’s fluid intelligence (reasoning
ability). From these results, it was proposed that
parent-child play could both prevent psychological
and psychiatric problems and improve children’s
cognitive abilities.

Fit in mind and body

Another study, conducted out of the University of
Buffalo in 2009, looked at the stress-reducing effects of
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62 september 2014 WorldMags.net

WorldMags.net

CULTIVATING
creativity
Play, art, and
music support
child development
I Amy Green

If you’ve ever watched a child

transform a cardboard box into
a spaceship, then you’ve seen
children’s inherent creativity
at play. In many Canadian
households, schoolwork,
extracurricular activities, and
screen time often take priority
over unstructured creative
pursuits, but creativity isn’t all
fun and games—it’s also crucial
for healthy development. >>

WorldMags.net alive.com 63
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PRETEND PLAY
We called it playing pirates in the backyard;
researchers call it “pretend play.” This type of play is
initiated by the child, contains no predetermined rules,
and involves make-believe. Research has shown that
opportunities for pretend play help children grow into
happy and well-adjusted adults.
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play is especially important for children under age
six because that is the time when almost all children
naturally engage in pretend and fantasy play.” So why
is play so important?
Cognitive processes
When children pretend they’re superheroes or fairy-
tale characters and imagine creative ways to save the
world or seek buried treasure, they develop important
problem-solving skills. According to Hadani, children
who play more also tend to be more advanced in
language, memory, and reasoning, and have a better
understanding of other people’s thoughts and beliefs.
Emotional processes
Through pretend play, children experience and react
to a range of different emotions. When children play
house, imagining they’re “mommy” or “daddy,” they
role-play love, joy, and frustration (for example, as they
attempt to stop their baby doll from crying). Because
they imagine these emotions, they learn how to control
their reactions to them, which helps them to handle
future experiences and emotions in the real world.
ART AND MUSIC
When children put paintbrush to paper or strum noisily
on a ukulele, they can express themselves in a way they
can’t with words alone. For children whose language
skills are not fully developed, art and music are
powerful media for exploring the ways in which they
view the world.
Motor skills
Many of the motions involved in art and music, such as
holding a pencil or playing piano keys, are crucial for
the development of fine motor skills.
Creative problem-solving skills
The arts teach children that there is more than one way
to see the world, and to be comfortable with ambiguity.
There isn’t one “right” way to paint a tree or mould a
sculpture out of clay.
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Hadani recommends looking for toys that “foster
many different types of play—pretend, co-operative,
and physical—because they tap into many different
aspects of development.” Building blocks, puzzles, and
modelling clay can help awaken children’s creative
thinking and can be enjoyed solo or with friends. For
artistic endeavours, choose plain paper over colouring
books, which can stifle creativity.
Toys and art supplies don’t have to be expensive. At
home, fill an art box with inexpensive coloured paper,
feathers, glue, glitter, and even old recyclables such as
cereal boxes and yogurt containers. Fill a costume box
with old jewellery, hats, shoes, and other costumes that
you can find at garage sales and thrift stores, or in the
back of your own closet. NPN 80012920 NPN 80012914

WHAT ABOUT TECHNOLOGY?

There’s a place for certain age-appropriate games
and apps for toddlers and kids, and Hadani notes
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parents on airplanes and long car rides.” However, she
stresses that parents must carefully monitor young
children’s screen time.
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According to the Canadian Sedentary Behaviour
Guidelines, screen time is not recommended for
children under age two, should be limited to less than
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to 17. Available at:
In the absence of stimulation, kids will often turn on Health Stores & Pharmacies
the television or tablet. However, creativity suffers from
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to respond to boredom through play, art, or by simply
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Ways to cuivate creativity

Parents play a critical role in nurturing their children’s creativity, but many wonder how to infuse
more creativity into their routines. Hadani stresses that “the key is to foster a sense of creative
confidence in children so they are not afraid to express their unique ideas.” Here are some other tips.

Let kids get messy

> When children are worried about making a mess, their creativity is inhibited. Create a designated
play area in your home where children can get messy. If your home cannot accommodate this, have
large tablecloths on hand to protect tables and floors, and some old, oversized T-shirts to pull on
over kids’ clothes. Really messy projects can be taken outside or to the garage.

Make creativity accessible

> Have plenty of different creative materials at home and store them in large bins where children can
reach them for easy access and cleanup. And be ready for creativity anywhere—pack crayons and
paper with you to ignite creativity while waiting at a restaurant or the dentist’s office.

Create with your children, but not for them

> Sometimes well-meaning parents give too many instructions, which can dampen children’s creativity.
Ask a lot of open-ended questions (for example, have them describe their drawing rather than
asking, “Is this a bird?”); refrain from criticism by not telling them how it “should” be done. Most
importantly, let loose and have fun with your child.

Fill your home with inspiration

> When you feel stimulated at home, so will your children. Play music throughout your space, have
musical instruments around, and fill your walls with colourful artwork, including your children’s own
masterpieces. a

Amy Green is a writer and counsellor.

66 september 2014 WorldMags.net

he a lt h
WorldMags.net
Never before in
history have we
PA I N looked down
IN THE toward our feet
with such frequency
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neck” and other
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NECK are serious health

concerns that
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Mobile culture’s from continuously
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a flexed neck,
I Shari Feuz curved spine,
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communicate
and play games
via mobile
devices. >>

WorldMags.net alive.com 67
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> almonds
> cashews
> fish

phosphorus > fish > deficiency is associated with

> beans bone pain, fragile bones, stiff
> edamame beans joints, decreased growth,
> pumpkin seeds and poor bone and tooth
> Brazil nuts development
> potatoes
> mushrooms
> garlic cloves

vitamin C > red, yellow, and > important for growth Best Selling
green peppers and repair of bones
> broccoli > may help reduce bone Natural Vitamin
> cabbage loss in men
> oranges
Brand in the US!*
> papaya
> kiwi
> guava

vitamin D > eggs > has a beneficial effect

> salmon on bone mineral density,
> tuna especially when paired
> fortified dairy with calcium
products > deficiency has been
> sun exposure associated with osteoporosis

vitamin K > spinach > low intake has been linked to

> asparagus low bone density and could
> broccoli contribute to osteoporosis
> beans and bone fractures *US Spins data - Feb 23rd 2014
> eggs
> strawberries
> meat

WorldMags.net www.trophicproducts.com
hea lt h
WorldMags.net
LONG-TERM EFFECTS
Long held positions tend to
cause some muscles to become
overstretched, and others to become
overtight. The result is a muscle
imbalance that chronically stresses
the joints.
“Head forward
postures can also
result in muscle pain,
headaches, and even
respiratory problems.”
70 september 2014
What’s happening at the deeper
level is even more sinister. Since the
skeleton provides the framework
for the body, faulty alignment
affects all of the soft structures it
supports. Organs, nerves, blood,
and lymph-carrying vessels all
intertwine through the skeletal
structures. Like a kinked hose, fluid
and energy transport is affected, and
nourishment and waste delivery is
compromised.
Desaulniers refers to the “big
four”—health effects that occur when
proper spinal alignment and nervous
system function is compromised.
 *+' Ʉ! 'Ʉ.'0""$.#Ʉ)Ʉ#1 Ʉ
digestive issues, poor sleep, and poor
immunity. Head forward postures
can also result in muscle pain,
headaches, and even respiratory
problems.
POSTURE PERFECT
- )/.Ʉ2#*Ʉ*. -1 Ʉ/# $-Ʉ#$'- )Ɩ.Ʉ
poor posture while using devices
must intervene during this sensitive
formative period when bodies are
growing and taking shape. “The best
tip is often the hardest for parents
to follow through with and that is to
teach by example,” says Desaulniers.
Kids’ posture test
The wall posture test is a simple
way for parents to keep an eye on
children’s posture. The same test
also serves as a simple and powerful
exercise that kids can do on a regular
basis to prevent imbalances and
restore alignment.
> Have your child stand with his or
her back against a wall with feet
hip width apart and heels about 5 in
(13 cm) away from the wall.
> Ask your child to contact the wall
with three parts of his or her body:
buttocks, upper back, and back of
the head.
WorldMags.net
> Observe your child’s profile from
the side.
> Do the back of the shoulders
naturally connect with the wall?
> Does the head contact the wall
while the eyes remain facing
straight ahead and the chin
remains down?
> Do the earlobes line up directly
over the middle of the side of the
shoulder?
If you answered “no” to any of
these questions, your child may
be exhibiting the early stages of
posture-related muscle imbalances
that are pulling the skeletal system
out of alignment. To restore
alignment, have your child stand for
one minute daily in this position to
strengthen the muscles that have
become overstretched and weak,
and to stretch the muscles that have
become shortened from too much
gaming or texting.
BONE HEALTH
Doan points out the importance
of calcium and magnesium, but
cautions that what we get from our
food and supplements needs to be
good quality and in a bioavailable
form. Furthermore, it needs to be
absorbed via the digestive system.
A sore and stiff neck and achy
upper back are common complaints
today as communication by text and
screen-based entertainment prevails.
The ill health effects are more far
reaching than just muscle and joint
+$)ƆɄ *+' Ʉ*!Ʉ''Ʉ" .ƇɄ .+ $''4Ʉ
children, need to straighten up
and take a break from their virtual
worlds. a
Shari Feuz is a writer and personal trainer
who foolishly researched this article on an
$Ʉ)Ʉ ) Ʉ0+Ʉ2$/#Ʉ/ 3/Ʉ) &ƆɄ0#ƆɄ
 WorldMags.net

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with Naka herbs and vitamins WorldMags.netThe information in this flyer is intended strictly for research and educational
purposes, not as a diagnostic tool or a prescription for any ailment.
hea lt h
WorldMags.net
going for
bold
Eat more greens
for your best health
I Lynsey Walker, MSc
What is health? To some it may just be
the absence of disease, but those that
seek to be truly healthy know it is not
so much about what is missing in their
lives, but rather what is there.
For these people, true health is about sleeping well at
night while bursting with energy throughout the day,
having resiliency when times get tough while thriving
when the going is good, and having the stamina to do the
things we want to do after we do the things we have to do.
GO GREEN
Achieving this kind of health starts by adding alkaline
foods to our diet which, in layman’s terms, means eating
more greens. When we increase our intake of greens,
we feed our body many of the nutrients it needs to work
most efficiently, including vitamins, minerals, and
phytochemicals.
$/($).Ʉ)Ʉ($) -'.Ʉ ).0- Ʉ/#/Ʉ2 Ʉ#1 Ʉ(*- Ʉ
energy, stronger bones, improved digestion, and a better
$((0) Ʉ!0)/$*)ƆɄ#4/*# ($'.ƇɄ( )2#$' ƇɄ# '+Ʉ
protect our cells from damaging free radicals, and are
potent anti-inflammatories. They increase our resiliency,
helping us become more able to fend off chronic disease
for a life that is both long in quantity and rich in quality.
Furthermore, by eating more greens, we can naturally
support our detoxification processes, helping to improve
the elimination of stored toxins that may be dragging us
down and making us feel sluggish.
72 september 2014 WorldMags.net
BEYOND BROCCOLI
Traditionally, we would get our daily dose of greens
from dark leafy vegetables such as kale, broccoli,
spinach, and cabbage.
However, modern challenges such as processed
foods and jam-packed schedules mean getting our
daily dose is a lot easier said than done. To complicate
things even more, chemical additives lurking in many
foods, environmental toxins just about everywhere, and
nutrient depleted soil (resulting in nutrient depleted
veggies) make our ability to nourish our body to the
fullest even more difficult.
Green powders are a great insurance plan for tackling
this daily challenge. Just one scoop per day can result
in a huge nutritional boost, thanks to the concentrated
dose of alkalizing ingredients. Easily added to smoothies
or with just water as part of your morning routine, this
small addition can result in more energy and vitality,
plus improvements in overall health and well-being.
When choosing a green powder, look for ones that are
formulated by trusted brands and have research to back
their claims; unfortunately, not all are created equal.
If you want to live your best life you’ve got to go a little
green … it is, after all, the colour of flourishing. a
Lynsey Walker, MSc, has her master’s degree in human health and
nutritional sciences.
WorldMags.net

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WorldMags.net alive.com 73
 WorldMags.net
The Science Behind Every Bottle!
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WorldMags.net
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Congratulations to Our Scientific Team
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WorldMags.net
he a lt h
WorldMags.net

RETHINKING
saturated fat
New research casts doubt on long-held beliefs
I Emily Kennedy, MSc, RHN

Over the past 60 years, the prevalent

nutritional advice for heart-healthy living
was to follow a diet low in saturated
fats—along with lifestyle habits such
as plenty of physical activity. This
advice was premised on the belief that
saturated fats led to a higher risk for
heart disease. >>

WorldMags.net alive.com 77
hea lt h
WorldMags.net
THE LOWDOWN ON LOW FAT
Heart disease is the most talked about condition when it
*( .Ʉ/*Ʉ$ /-4Ʉ!/ƆɄ1 -Ʉ.$) Ʉ-ƆɄ
) 'Ʉ 4.Ʉ+0'$.# Ʉ
his Seven Countries Study in the 1950s, both the medical
and dietetic industries have promoted a diet low in
saturated fat to prevent heart disease.
Instead, the world was seized by a need to go low ... fat,
that is. The trouble with this message, it now appears, is
that cutting back on fats has meant that many more of
us are consuming a much higher rate of carbohydrates
in the form of pasta, grains, fruit, and starchy vegetables
such as potatoes. Carbs, as we know, break down
into glucose.
In addition, turning otherwise healthy foods such as
yogurt into low-fat versions meant using fillers—which
were usually carbohydrates in disguise, such as fruit
purée, fruit juice, dextrin, syrup, or just plain sucrose
or glucose-fructose—to add flavour and the texture lost
with the fat.
Unfortunately, sugar—in any form—spikes blood sugar,
which, in turn, increases insulin. This metabolic cycle
sets you up for cravings for more sugar—unless you
stabilize with some good fat or protein.
WorldMags.net
AN ABOUT-FACE ON SATURATED FATS?
Recent research has inspired doctors and dietitians to
discourage single-nutrient messaging, stressing that
disease prevention must be holistic.
In light of a landmark study published in the Annals
of Internal Medicine in March, the new thinking around
heart disease prevention now promotes a balanced,
whole food-based dietary pattern that includes all forms
of naturally occurring fat—saturated, monounsaturated,
and polyunsaturated—in proportion to quality proteins
and fibre-rich carbohydrates.
Based on a lack of evidence linking saturated fats to
increased heart disease risk, the authors of this study
concluded that zeroing in on any one type of fat and
labelling it “protective” or “atherogenic” (contributing
to lesions or plaques in arteries) may not be the best
approach to heart disease prevention.
Instead, the outcome of this review study, involving
the pooling and careful analysis of 72 separate studies
into the link between fatty acids and coronary disease,
was for researchers and medical professionals to
call for large-scale clinical trials to review current
dietary guidelines.
 WorldMags.net
“Trans fats are the worst kind to
consume—they raise ‘bad’ (LDL)
cholesterol and lower ‘good’
(HDL) cholesterol.”
The associate medical director of the British Heart
Foundation, part funder of the study, was quoted
as saying, “This analysis of existing data suggests
there isn’t enough evidence to say that a diet rich in
polyunsaturated fats but low in saturated fats reduces the
risk of cardiovascular disease.”
GOOD-SENSE EATING
Registered holistic nutritionist and best-selling author
Julie Daniluk has always recommended a balanced,
whole foods approach that includes all forms of fat for
optimal health.
Not only has the link between saturated fats and heart
disease come under serious question—according to the
newest research—but, according to Daniluk, saturated
fats are actually essential for health. Daniluk describes
them as the “bricks” providing structure to our cell walls
WorldMags.net
while the mono- and polyunsaturated fats are
like the “windows and doors,” facilitating
cell-to-cell communication.
Hormones
Saturated fatty acids, and the cholesterol that often
accompanies them, are also key ingredients for
production of reproductive hormones.
Vitamin D
Cholesterol, adds Daniluk, also serves as a precursor
for the biosynthesis of bile acids and vitamin D.
Adrenals
In terms of overall health, a person who isn’t consuming
enough fat may experience adrenal fatigue and a
slow metabolism due to a low intake of essential fatty
acids, according to Daniluk. It’s all about balance and
avoidance of personal allergens or systemic toxins.
HEALTHY SKIN
$/($)Ʉ
ƇɄ .. )/$'Ʉ!*-Ʉ"**Ɲ'**&$)"Ʉ.&$)ƇɄ$.Ʉ!*0)Ʉ$)Ʉ
animal sources of fat, such as liver, dairy products, and >>
hea lt h
WorldMags.net
FATS AND THEIR SOURCES
If you want to increase your saturated fat intake, Daniluk
suggests it’s a good idea to check the feed of the fat source, if it
is an animal source (butter, meat, eggs). Grass-fed versus grain-
fed cattle yield significant differences in the fatty acid profile of
their meat, milk, and milk products. The same is true for chickens
in terms of the vitamin content of their eggs.

Type of fat Sources

saturated > organic butter from grass-fed cows

> organic cold-pressed coconut oil
> organic eggs, whole, free range
> greater than 70 percent dark chocolate
> organic grass-fed beef

monounsaturated > organic cold-pressed extra-virgin olive oil

> avocado
> nuts, including macadamia, hazelnuts,
pecans, almonds, and cashews

polyunsaturated > cod liver or krill oil

> seeds, including flaxseeds
> walnuts
> cold water fish, including salmon, tuna,
trout, mackerel, and sardines

hydrogenated trans > packaged cakes, cookies, and crackers

> microwave popcorn
> stick margarine
> vegetable shortening

!$.#ƆɄ$/($)Ʉ
Ʉ'.*Ʉ) .ɄɄ$/Ʉ*!Ʉ!/Ʉ!*-Ʉ.*-+/$*)Ʉ.*Ʉ$/Ʉ FATS TO AVOID

can be effective in managing acne, psoriasis,
and eczema.
According to some experts, dry skin results from
a diet that’s too low in fat relative to carbohydrates.
Drinking more water will not help revive dry skin if there
isn’t sufficient fat to hold it there. A few good oils, such
as cold-pressed extra-virgin olive oil or flax oil, drizzled
onto salads or into soups, supply the fatty acid building
blocks that our oil-producing glands need to help our
skin glow with natural moisture.
Make it organic
A strong supporter of organic farming and non-GMO
agriculture, Daniluk also urges those who want to eat
animal sources of saturated fat to seek meats that are
grass fed, as well as free of hormones and antibiotics.
This ensures a less inflammatory source of fat (and
protein) that will help build your immune system as
ƇɄƇɄ$.ɄɄ- "$./ - Ʉ)0/-$/$*)$./Ʉ$)Ʉ
opposed to attacking it.
These fats are the worst kind to consume—they raise
“bad” (LDL) cholesterol and lower “good” (HDL)
cholesterol. Trans fats are born of oil-hardening
hydrogenation, but can also be found in oils that have
been partially hydrogenated. These may include corn,
safflower, canola, and soybean oils.
Although trans fats were commonly used until
recently in many processed baked foods such as
crackers, cookies, and cakes as well as fried foods such
as doughnuts and french fries, most manufacturers
have replaced these harmful fats in their products.
Look for trans fats on the nutrition labels of
packaged foods and also check the ingredients list for
“partially hydrogenated” vegetable oil. a
($'4Ʉ )) 4ƇɄ
Thornhill, Ontario.

80 september 2014 WorldMags.net

 at RISK for Magnesium Deficiency?
Are youWorldMags.net
i n e Sleeple Hormonal
r a
Migdaches ssnessImbalances
Hea Nervousness
Low Energy

Fatigue
Tension Irritablility
Cramps Muscle
Weakness
Rediscover the essential mineral for
optimal health
 Helps to maintain proper muscle function.
 Helps in the development and maintenance of
bones and teeth.
 Helps in tissue formation and helps the body
to metabolize carbohydrates, fats and proteins.

The Liquid Advantage

Liquids are more quickly and easily absorbed vs. capsules,
tablets and softgels. With liquids, partial digestion occurs
in the capillaries of your mouth as capsule disintegration is
not required.
Liquids are fully dissolved upon ingestion - allowing for
absorption of key nutrients along the entire gastrointestinal
tract.
Liquids are a welcome alternative for people who have trou-
ble swallowing solid pills, particularly children and seniors.
Due to enhanced absorption efficiency, lower dosage may
be possible.
Liquid formats contain no fillers, binders or coatings that
may interfere with optimal dissolution.

Live well and live healthy

www.NakaHerbs.com with Naka herbs and vitamins
WorldMags.net
 WorldMags.net

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he a lt h
WorldMags.net

Organics
GET ORGANIZED

Growth, gains, and good food

I Michelle Hancock

You have only to look at the salad section at your local grocery to see
that organic salad mixes have a solid place in the marketplace—and
one destined to grow more leaves if the participants in National
Organic Week from September 20 to 28 have their way. >>

WorldMags.net alive.com 83
hea lt h
WorldMags.net
ORGANIC GROWTH
Like organic greens, where reports indicate that sales in
BC have reached 39 percent of the market, we’re going
to see more organic products taking up key shelf space
across Canada in the coming years—meats and poultry
in particular—according to Matthew Holmes, executive
director of the Canadian Organic Trade Association
(COTA).
“Organic food is the fastest growing sector of the
Canadian food and agriculture market,” Holmes said in
a phone interview. “From 2006 to 2012, the market grew
300 percent. This is in spite of the global recession and
the introduction of national standards in Canada. Two
major market-dampening events took place and we still
tripled in size. That tells you how robust the market is.”
To be precise, that’s $3 billion worth of robustness,
supported by a broad consumer base, with more than half
of all Canadians buying organic every week, as indicated
in a report that COTA released last November on the
Canadian organic industry.
As for Canadian Organic Week (see sidebar on
84 september 2014 WorldMags.net
+" ɄźŸƨƇɄ$)Ʉ!$1 Ʉ4 -.ƇɄ$/Ʉ/**Ʉ#.Ʉ"-*2)Ʉ!-*(ɄɄ"-..-**/.Ʉ
concept to a week-long national celebration of everything
organic, from farm to plate.
A PERSONAL TASTE FOR HEALTH
Ɠ -.*)'Ʉ# '/#ƇɄ!($'4Ʉ# '/#ƇƔɄ*'( .Ʉ.$Ʉ2# )Ʉ.& Ʉ
why people choose organic over conventionally grown
foods. “There’s a big environmental case for organics,
but that comes second for most Canadians. Especially
pregnant mothers and new parents … In such a polluted
world, there’s only so much we can control,
and food choice is one thing we can do to reduce
chemical exposure.”
Holmes notes that organic foods have been criticized
publically for containing pesticide residues, but that
these are largely the residual result of conventional
agricultural practices.
“Buying organic doesn’t necessarily mean it’s going
to be 100 percent clear of chemicals, but studies show
that switching to organic is the number one way to
[reduce exposure].”
 WorldMags.net
Compelling research on this point was recently
highlighted in Toxin Toxout (Random House Canada,
2013) by Canadian environmental leaders Bruce
Lourie and Rick Smith. For one of their original
experiments for the book, the pair switched nine
children from a conventionally grown diet to an
organic diet for four days, then switched them back
to a conventional diet for four more days, all the
while measuring their urinary levels of certain
pesticide residues.
LIVE, LEARN, AND TEACH
For holistic nutritionist and culinary artist Eden
Elizabeth, a belief in the importance of eating organic
combined with healthy meal prep inspired her and a
partner to found Feed Life, where they offer courses and
workshops on whole food nutrition. All products they use
in class are organic.
“It is important to us to show people that you can eat
all organic inexpensively when you know how to use up
all the produce in your fridge. So much of what people

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Once the kids went organic, they found that there was
a very rapid and congruent drop in urinary pesticide
residues. And once they resumed conventional foods,
their pesticide residue levels doubled.
“It was chilling,” said Holmes of these results.
“Organo-phosophate pesticides are commonly used in
agriculture, but it’s nothing anyone wants in their kids …
This research tells me two things: A) organics reduce the
risk of exposure and B) it’s never too late to make
a difference.”
purchase ends up going bad because they just don’t know
how to use it all up,” she said in an interview.
Elizabeth’s top reasons to eat organic include reducing
the body’s toxin load, which leads to better health and
the prevention of disease; avoiding genetically modified
foods and ingredients; and—when possible—supporting
local farmers and small business.
“Organic agriculture operations lessen the large
amount of agrochemical pollution in our environment.
Supporting local farms by purchasing their quality
produce enhances our food security as a community and >>

WorldMags.net alive.com 85
hea lt h
WorldMags.net

CELEBRATING
NATIONAL
ORGANIC WEEK
What will you be doing September
20 to 28 for Organic Week? Join
what has become a national, week-
long celebration of all things organic.
Founded five years ago so that the
entire sector could come together
under one banner, National Organic
Week now has opportunities for
everyone to get involved.

Last year’s events included everything

from canning workshops to organic
food and drink tastings. “It’s an exciting
time to engage,” says Matthew Holmes.
“Lots of companies will launch new
products, and it’s perfectly timed with
encourages the development of other quality operations.”
the Canadian harvest.”
“Organic just tastes better!” she adds. “If you’ve
ever picked a small red strawberry fresh from an “We’re planning to interview and
organic plant, you know what I mean. It’s juicy, sweet, feature some of our local farmers and
to offer a free webinar on our website
and satiating.”
to teach people tips on how to use
To get started, Elizabeth recommends using the in-season produce,” says Eden
Environmental Working Group’s Dirty Dozen and Elizabeth of Feed Life.
Clean Fifteen lists to decide which foods are best to
Visit organicweek.ca for a clickable
purchase organically (ewg.org). “They also have a great
map so you can find local events.
app so you never have an excuse to be without it,” she Those already listed include theatre
said. Frequenting farmers’ markets and choosing local, productions with an organic menu, local
seasonal foods are also among her other tips. farm visits, and recipe contests.

Holmes says the best way to stay on

GROWING GAINS AND PAINS top of what’s going on is to check
Organic farmers—or Canada’s relative lack thereof—is the website, follow @organicweek on
also on the mind of Holmes and the Canadian Organic Twitter, and like them on Facebook at
facebook.com/organicweek, where they
Trade Association. Steady growth in this sector is
have more than 8,800 followers at time
a good thing but has raised a couple of challenges, of print.
infrastructure-wise. “We need more organic farmers,”
Holmes adds. “Canada is now the fourth largest market And of course, one of the best things
you can do to celebrate organic is to
for organic globally.”
buy it all year long.

)Ʉ2$/#ɄŻźɄ+ -Ʉ )/Ʉ*!Ʉ)$)Ʉ*-")$Ʉ.#*++ -.Ʉ
indicating they expect to maintain or increase their
spending on organic produce, it’s clear that more supply
will be needed to meet the demand.
“I’m not saying that organic farmers have it easier,”
says Holmes, “but it’s a growing market. We’re going out
there and saying, ‘Why not choose organic? It’s great for Writer Michelle Hancock is going to use the Organic Week
soil, great for future generations.’ We’re attracting the online map to find something fun and local to celebrate National
future generation of farmers.” a Organic Week this month.

86 september 2014 WorldMags.net

 WorldMags.net

Hair Grow Technology’s Bio-Fen® product line is continually moving forward! We are
introducing our two latest versions; Bio-Fen® Plus for Men and Bio-Fen® Plus for Women.
These products have been assigned Natural Product Numbers (NPN’s) by Health Canada.
We recognize that both men and women experience androgenic alopecia (AGA, or male / female
pattern baldness) and have made some improvements to the original formulation based on the
latest science to address their specific needs. You will notice that we now have additional Bio-Fen® Plus for Women
complementary (Health Canada Approved) health claims on each product. The women’s formula is almost the same as the men’s formula. The mechanisms and results for
the women formula is the same. The only difference is it contains silicon and iron instead of saw
How does Bio-Fen® PLUS work? palmetto. Silicon has been shown to contribute to hair shaft strength and thus healthy hair
growth. It also contains iron which helps prevent iron deficiency. A number of studies have
We are bringing you two new products with doublethe number of capsules and triple related sub-clinical iron deficiency in women to diffuse hair loss/alopecia.
the number of health claims for men and four times the number of health claims for women.
The increased amount of SDG and other revisions to the regulations allow us to make some
As in the previous formulation, the fenugreek seed extract in both new formulas reduces excess additional health claims for Bio-Fen® Plus for Women.
blood lipid levels (hyperlipidemia). Fenugreek contains β-sitosterol, an active plant sterol, which
has been shown to inhibit 5-alpha-reductase activity – the enzyme responsible for converting Bio-Fen® Plus for Women will also help to:
excess testosterone to DHT(which is the primary molecule that causes hair loss). The SDG



!#
(secoisolariciresinol diglucoside) from flax lignans in both formulas also decreases excess

$

#






cholesterol - the building block of testosterone. Based on new research on the rate of
metabolism of SDG in flax lignans (8-12 hours on average), the dosage in both products has
been revised from once a day to twice a day for optimum results.
Twice the Strength!
Twice the Power!
Bio-Fen® Plus for Men:
As before, the saw palmetto extract inhibits the enzyme |
5-alpha reductase, and this action slows down the conversion
of testosterone to dihydrotestosterone (or DHT) – the
overabundance of which causes the miniaturization of hair
follicles. This activity of the saw palmetto also helps to relieve
the urinary symptoms of mild to moderate BPH for men.
The saw palmetto that originally was an extract standardized
to 45% free fatty acids, esters, and sterols while the new
formula is a 4:1 extract to support the BPH claim. The product
still contains these molecules for hair loss, but they are now at
proprietary amounts based on our research so that the
competition cannot duplicate our formula.
Bio-Fen® Plus for Men will also help to:
%

 
!
%


!

#
%



How long must I use Bio-Fen® Plus?
Bio-Fen® Plus for Men capsules are usually effective at
stopping hair loss within the first two months. However,
since healthy hair grows only about 1 cm each month, it may
take up to three months before you notice that hair growth is
increased or the rate of hair loss is decreased. Anyone
experiencing new growth should see it within four months.
In some people the original pigmentation may come back.
Once you stop completely your hair growth pattern will
slowly go back to the point where you started. However,
some people may be able to go with a lower maintenance
dose.
What is the quality of
Bio-Fen® Plus for Men?
Bio-Fen® Plus for Men is manufactured in Canada according
to quality assurance specifications called Good
Manufacturing Practices (GMP). This ensures that the
ingredients are tested for their level of quality, potency &
purity, prior to production and the finished product prior to sale.
% !


#



"




Hair Grow Technology (Bio-Fen® Plus) is a progressive company - we continually seek out the
latest research on bioactive ingredients, and on regulatory updates in the natural health




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products industry.
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1-866-424-7745

WorldMags.net
 WorldMags.net

HEY EINSTEIN…
With math skills like this kid, he’ll have the theory
of relativity figured out in no time.
Some kids just pick up on things faster than others, whether it’s learning algebra,
or playing ball for the first time. As a parent, we want our kids to excel in all aspects
of life, especially when it comes to school. Everyone needs some extra help once in
a while. Consider Efalex® that “extra help.” Efalex® is a unique blend of Omega-3,
Omega-6 and DHA, a nutrient that helps power the brain. It is clinically proven to
improve problem-solving abilities, concentration, focus, and decrease symptoms of
learning disorders. Upgrade your child’s performance with Efalex®. Who knows, they
NPN 80016001

just might become the next Einstein.

NPN 80002598

Available in natural health food stores, select grocery stores and pharmacies.

WorldMags.net
PREMIUM HEALTH PRODUCTS | www.florahealth.com | 1-888-436-6697
he a lt h
WorldMags.net

HEALTHY
GUMS A reason to smile
I Harriet Cooper

Healthy mouths begin with

healthy gums. Unfortunately,
70 percent of us will suffer from
gum disease if we’re not careful.
Good oral hygiene, eating the right foods, and using supplements
or supplement-enriched dental products can help
keep gums—and us—healthy and happy. Smile. >>

WorldMags.net alive.com 89
hea lt h
WorldMags.net
GUM DISEASE—THE BASICS
According to the Canadian Dental Association, gum
disease is one of our most widespread dental problems.
Although it’s more common in adults, it can also affect
children. Risk factors include
> heredity
> smoking
> diabetes
> stress
> immune deficiencies
> defective fillings or bridges
> pregnancy and oral contraceptives
> dry mouth
Gum disease proceeds in stages from plaque to gingivitis
/*Ʉ+ -$**)/$/$.ƆɄ',0 ƟɄ' -ƇɄ./$&4Ʉ$*!$'(Ʉ/#/Ʉ
contains bacteria—forms on teeth and gums daily. If not
removed, plaque hardens into tartar (calculus), which can
only be removed by a dentist. Gingivitis begins when
bacteria feeding on tartar cause infection where our
gums attach to our teeth.
If untreated, gingivitis progresses to periodontitis,
in which pockets of infection form between gums and
teeth. The infection gradually breaks down the tissue and
bones holding our teeth in place, making gum disease
the main cause of tooth loss. Worse, recent studies
suggest possible links between advanced gum disease
and medical conditions such as diabetes, heart disease,
Alzheimer’s disease, and stomach cancer.
What to look for
While gum disease often starts painlessly, there are early
symptoms that become more apparent as the condition
worsens. Check for
> changes in gum appearance—redness, shininess, or
puffiness
> frequent gum bleeding while brushing or flossing
> constant bad breath
> a metallic taste in the mouth
> tooth sensitivity or looseness
> painful chewing
> receding gums
PREVENTION IS WORTH ...
A SET OF DENTURES
While prevalent, gum disease is preventable, treatable,
)ƇɄ$)Ʉ$/.Ʉ -'4Ʉ./" .ƇɄ- 1 -.$' ƆɄ4$)"Ʉ// )/$*)Ʉ/*Ʉ*0-Ʉ
gums’ health means we can keep our teeth in our mouths
rather than in a glass on the bedside table.
90 september 2014 WorldMags.net
“Seventy percent of us will
suffer gum disease in our
lifetimes if we’re not careful.”
Dental hygiene
The first line of defence is daily dental hygiene.
According to Dana Colson, a holistic dentist,
“professionals see patients two to four times a year; it’s
what happens the other days that’s also important.” For
Colson, bringing mindfulness to our dental habits allows
us to properly clean our mouths, stimulate our gums, and
remove bacteria that accumulate.
Developing healthy dental habits is as simple as forming
a regular routine.
> Brush the teeth and tongue twice a day and floss, or use
an interdental cleaner, at least once each day.
> Spend a minimum of two minutes to brush thoroughly.
> Develop a routine to cover every surface of each tooth.
> 4Ʉ.+ $'Ʉ// )/$*)Ʉ/*Ʉ/# Ʉ"0(Ʉ'$) Ʉ2# - Ʉ+',0 Ʉ)Ʉ
tartar form.
> Use a soft-bristled brush and non-fraying floss that
won’t scratch the surface of the gums, allow bacteria to
enter, or cause receding gums.
Note: floss before bedtime, as saliva production is
reduced during sleep, making teeth and gums more
susceptible to plaque deposits.
Because it’s impossible to remove every speck of
plaque, especially below the gum line, twice yearly
dental visits provide deep cleaning to remove hardened
tartar. More advanced cases of gum disease require more
frequent visits or a periodontist, a specialist in treating
bone and gum tissue.
Oil pulling
This 2,500-year-old Ayurvedic practice is based on the
concept that oil nourishes body tissues. Dental claims for
this technique include sweeter breath, treatment of gum
disease, and prevention of tooth decay.
- '$($)-4Ʉ- . -#Ʉ.0"" ./.Ʉ*$'Ʉ+0''$)"Ʉ* .Ʉ
provide benefits. In a small clinical study in India,
oil pulling using sesame oil reduced gingivitis. A
subsequent in vitro study indicated that, while sesame oil
lacked antibacterial properties, the mechanical process
of swishing may have had a soaplike effect, removing
micro-organisms, oral debris, and foreign bodies. >>
WOMAN’S WORD
advertisement
™

the WorldMags.net

Is your “get up and go” gone?

by Lorna R. Vanderhaeghe

One in four women has low iron, or iron deficiency

anemia, characterized by symptoms such as fatigue, hair loss,
peeling fingernails, poor concentration, heart palpitations,
pale skin and dark under-eye circles. And you do not have
to be diagnosed as anemic to feel the effects of low iron. Iron
is not only involved in energy production in the body but
also in other functions including manufacturing estrogen
and progesterone and serotonin, your “happy” hormone.
For all these reasons, persistently low iron – even if you are
not considered anemic – is a serious concern.

Who Needs Iron? Ironsmart Non-constipating Iron Works Fast

t Women of childbearing age t Newborns, tots, teens
t
Women who are pregnant or t Seniors
breastfeeding t Athletes & regular exercisers
t
Vegetarians & vegans (it is difficult to get iron from vegetables)
Women are more susceptible than men to iron deficiency due
to blood loss during their monthly cycles. Yet over 57 percent of
women do not get adequate levels of iron from the diet. New
research shows men, children and the elderly are deficient in
iron because we are not getting enough iron from our diet. We
all require up to 20 milligrams of iron daily, but most get less
than 8 milligrams per day from food so deficiency is common.
Normal Iron Test Ranges
Hemoglobin: the test range is 117–160g/L for women and
131-180g/L for men. Best if at 140g/L. Ferritin: the test range is
15–160ug/L for women and 15–410ug/L for men. If below 70ug/L
hair loss will occur.
Not all iron supplements are equal. Make sure the iron you are
taking states the amount of ‘elemental’ iron which should be 10
to 30mg per day. Liposomal iron is the best choice. Iron delivered
in a liposome (picture iron in a protective bubble) improves iron
absorption because the iron is able to travel to the receptor in the
small intestine. As a result hemoglobin and ferritin increase quickly
and the iron does not cause stomach upset and constipation.
Liposomal iron is so safe that everyone, including children, and
pregnant and breastfeeding women, should use it. Ironsmart
contains liposomal iron and will never turn your teeth black like
other liquid irons. Ironsmart has a delicious caramel flavour. There
is no need to drag through your days feeling tired or suffering from
other iron deficiency symptoms.
Non-constipating!

Iron Deficiency Checklist

■ Fatigue ■ Dizziness
■ Pale skin color ■ Cold hands and feet
■ Breathlessness upon ■ Restless legs
even minor exertion ■ Hair loss
■ Dark under-eye circles ■ Thin, brittle or grooved nails
■ Heart palpitations ■ Heavy periods

WorldMags.net
WWW.HORMONEHELP.COM
hea lt h
WorldMags.net

'.*Ʉ"$)$)"Ʉ// )/$*)Ʉ$.Ʉ1$-"$)Ʉ**)0/Ʉ*$'ɄƧƨƆɄ )Ʉ
Ʉ-  )/Ʉ -$.#Ʉ$)Ʉ1$/-*Ʉ 3+ -$( )/ƇɄ )54( Ɲ(*$!$ ɄɄ
strongly inhibited the growth of Streptococcus mutans,
an oral bacterium known to cause tooth decay.
A Canadian study by Leslie Laing at the University of
*-*)/*Ʉ!*0)ɄɄ(4Ʉ# '+Ʉ- '$ 1 Ʉ(*0/#Ʉ-4) ..Ʉ4Ʉ
stimulating saliva production and significantly reducing
microbial counts in some patients. In larger, follow-up
studies, Laing will “investigate the oral and antimicrobial
!! /.Ʉ*!ɄɄ)Ʉ$.*'/ Ʉ)Ʉ/ ./Ʉ/# Ʉ !! /$1 ) ..Ʉ*!Ʉ$/.Ʉ
components.”
Eating for healthy gums
According to Mark Cloth, another holistic dentist, “a
healthy, well-balanced diet containing mostly natural,
nutrient-rich foods can improve oral health. Many of
these are also excellent for overall whole body health.”
Research supports Cloth’s advice.
For dental health, include
> foods rich in omega-3 fatty acids (such as fatty fish, fish
oil, and flaxseed) to reduce inflammatory response
> crunchy vegetables and fruits with the skin intact to
scrub off plaque
> dairy, meat, and nuts high in calcium and phosphorus
to remineralize teeth and bones
“Supplements and herbal
preparations show promise
in promoting gum health.”
92 september 2014 WorldMags.net
Avoid tooth-unfriendly foods high in sugars, simple
carbohydrates, or stickiness, such as candy, baked
goods, sweetened soft drinks, fruit juices, and
dried fruit.
Supplements support gum health
Although there are hundreds of types of oral bacteria,
only a small portion cause gum disease. Others are
necessary for oral health. While antibiotics used for
gum disease kill off good and bad bacteria, the right
herbs and supplements provide a gentler yet effective
way to keep our mouths happy.
For gum health, Colson says, “antioxidants and
($) -'.ƆƔɄ
Ʉ-  )/Ʉ./04Ʉ"- .ƆɄ/$ )/.Ʉ2$/#Ʉ
lower dietary intakes of vitamin C, flavonoids,
and beta carotene had higher incidences of
periodontal disease.
Other supplements and herbal preparations show
promise in promoting gum health, targeting bad
bacteria, reducing inflammation, or remineralizing
teeth and bone when ingested or applied topically. A
natural health care practitioner can help determine
which supplements are best for you. Options include
> probiotics (including those found in new
probiotic gums)
> a combination of calcium and vitamin D,
with or without soy isoflavone
> omega-3s
> aloe vera
> lycopene gel
> coenzyme Q10 (CoQ10)
> zinc
Cloth recommends using herbal mouth rinses to
fight gum disease. Several studies indicate rinses
containing essential oils reduce plaque and gingivitis,
while research into various Ayurvedic, herbal, and
homeopathic agents used in natural mouth rinses
has generally been positive, depending on the
particular formulation.
Similarly, preliminary studies of toothpastes
containing herbal ingredients such as aloe vera
and Spilanthes calva indicate their effectiveness
in controlling plaque and gingivitis.
More research is needed to confirm all of these
results. a
Harriet Cooper is a freelance health writer who respects
her gums.
 WorldMags.net

we’re going to knock

the snot out of you...
... and you’ll thank us for it.
Sambu®Guard will take your family’s cold symptoms to the mat.
No one likes having a cold but let’s face it, with the busy fall and winter seasons, it’s
not a matter of “if”, but “when”. When that cold hits your household, we want you to
be prepared to fight it from the first sniffle with Dr. Dünner’s effective 4-in-1 formulas
designed to treat those nasty cold symptoms.
Sambu®Guard, the undisputed heavyweight champion, throws a mean knockout punch!
It helps fight off infections, and knocks the snot out of you (that’s boxing lingo for
assists in maintaining healthy breathing passages).
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Available in natural health food stores, select grocery stores and pharmacies.

WorldMags.net
PREMIUM HEALTH PRODUCTS | www.florahealth.com | 1-888-436-6697
hea lt h
WorldMags.net
Probiotics for oral health
As easy as chewing gum
I Lucretia Schanfarber
We’ve all heard of probiotics. These
are the beneficial bacteria that live
within our bodies, protecting us
against a host of health conditions.
For a long time, most research into the beneficial effects
of probiotics has been focused on gut health, restoring
crucial intestinal flora, and for their use in preventing or
treating gastrointestinal infections and diseases.
But recently, new research has been focusing on the
helpful bacteria that live in our mouths. One probiotic in
particular, S. Salivarius, has been showing much promise
in improving oral health.
PROBIOTICS FOR
INFECTION PROTECTION
“Everyone knows about the importance of probiotics
!*-Ʉ/# Ʉ$" ./$1 Ʉ/-/ƇƔɄ 3+'$).Ʉ-*! ..*-Ʉ
*#)Ʉ""ƇɄ recurrent strep throat and/or tonsillitis, the results
94 september 2014 WorldMags.net
a world-renowned microbiologist affiliated with the
University of Otago in New Zealand. “But for good oral
health and overall immunity, we also need probiotics that
are specific to our mouths.”
“Beginning with the very first kiss our parents give
us when we are newborns, our mouths come in contact
with billions of bacteria,” says Tagg. “Some are friendly,
health-promoting bacteria (probiotics) that help to
restore the healthy balance of microflora and raise our
natural resistance to infection from harmful germs. But
other bacteria, the pathogenic kind, cause bad breath,
strep throat, earache, upper respiratory infection, and
sinus infection.”
According to Tagg, chewing gum is an ideal way to
“seed” the S. Salivarius oral probiotic throughout the
mouth and throat where it will begin to colonize and
grow. He suggests chewing one piece of probiotic
gum daily.
Research into the possible benefits of S. Salivarius
is promising from many perspectives. A 2012 study, for
example, found that children who were treated daily
for 90 days with S. Salivarius experienced a reduction
in strep throat and ear infections. And in a 2013 study,
with the same probiotic given to adults experiencing
showed a significant reduction in recurrence.
As well, lab studies showed promise in S. Salivarius for
treating oral candidiasis, which often comes with severe
inflammation.
Oral health is proving to be far more important to our
overall health than we realized. Researchers now know
that the health of our teeth and gums is also definitively
linked to heart disease, diabetes, inflammation, and even
Alzheimer’s disease.
One of the core principles of holistic health is to
prevent illness rather than merely managing symptoms.
-*/ /$)"Ʉ*0-. '1 .Ʉ!-*(ɄɄ#*./Ʉ*!Ʉ*-'Ʉ# '/#Ɲ- '/ Ʉ
diseases may include the simple pleasure of chewing a
little piece of probiotic gum every day. a
Lucretia Schanfarber is a writer and editor who loves to research
and write about holistic health topics. She lives simply and gardens
organically with her husband on Quadra Island in BC.
 WorldMags.net

Welcome to the New You.

WorldMags.net
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The only patented human-sourced probiotic
1959
super-strain that produces an antibiotic-like
substance called “acidophilin” which
inhibits toxic micro-organisms

Innovite Health introduced

patented DDS®-1 to Canada
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1986
ALWAYS
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Innovite Health launches

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twitter.com/InnoviteCanada Find a retailer right in your community at
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WorldMags.net
www.innovitehealth.com/stores
 WorldMags.net

lifestyle

#3 TEA
and #7 plastics should be
avoided in lunch containers.
KEEP YOUR KIDS HEALTHY. CHOOSE SAFE,
ECO-FRIENDLY SCHOOL SUPPLIES ON PAGE 107.
and DEA are just two of the many
chemicals found in deodorants.
NATURAL PRODUCTS HELP YOU AVOID NASTY
CONTAMINANTS. CHECK THEM OUT ON PAGE 125.

WorldMags.net alive.com 99
WorldMags.net

WorldMags.net
l if es t y le
WorldMags.net

active
TRANSPORTATION
Create a car-free connection

I Beatrice Ekwa Ekoko

Do you want to do your part for

the environment by reducing emissions,
while enjoying health benefits and a time to connect
with loved ones? Active transportation—the practice of
leaving the car at home and instead using our own
power to get to local destinations—can do all that. >>

WorldMags.net alive.com 101

 WorldMags.net
l i fe s t y le

Join us in September:
Steve Herringer visits
with registered dietitian
Desiree Nielsen to discuss her
new book “Unjunk your Diet”.
Steve also interviews
Brenda Watson on Brain
and Memory Health and
Back to School.
Listen for our in-house
“Nutrition Break” with Julie
Daniluk, author of “Slimming
Meals that Heal”, Dr. Karol’s
“Radical Remedies” and our
“Research Update” from
Inspire Health’s Dr. Hal Gunn.
All that and more
every weekend.
FIT KIDS—AND PARENTS!
#4.$'Ʉ/$1$/$ .Ʉ.0#Ʉ.Ʉ2'&$)"Ʉ
and wheeling help us develop and
maintain cardiovascular fitness,
strength, flexibility, and bone
density. These activities also have
a positive impact on mental health
including self-concept, anxiety, and
depression.
Getting out and about is
particularly important for children
and adolescents, whose bodies are
still developing, as 90 percent of
our total bone mass is formed by the
time we reach adulthood.
SOCIAL TIES
A not so obvious perk to active
transportation is the time it allows
us to connect with others. Cycling
and “footing it” with family members
is a chance to further nurture our
relationships.
Carolyn Conrad walks her
daughter, 10-year-old Natalia, to and
from school every day. “Walking
home, she’ll talk about things that
happened; little bits of the day might
come out in an unplanned way. She’ll
talk about life, things she has seen,”
Conrad says.
Beyond being a great chance
to swap cheerful stories, these
connections cultivate strong social
ties that can have a positive mental
and physical impact on both adults
and children. In adults, it may help
manage stress and anxiety, and has
been linked to less inflammation
and even a reduced risk of some
forms of cancer. In children, social
connectedness can help boost self-
esteem and encourage interaction
with new and exciting environments.
Social connections are
particularly important for children’s
social and emotional development—
their ability to sort out conflicts,
manage and understand feelings,
and develop sympathy for others.
Conrad gives an example: “We
were walking by a bus shelter and
Natalia saw a woman who she
thought looked sad and troubled.
There’s empathy and compassion
developing there.”

GET ACTIVE!

With host:
The 2014 Active Healthy Kids Canada Report Card, which
Steve grades the physical activity of children and youth, is out.
Although we are leading when it comes to organized sports,
Herringer built structures (parks, outdoor spaces), well developed
policies, and physical education programs, we are lagging
behind other countries for overall physical activity.
Listen every weekend:
However, opportunities to stretch our
Toronto’s AM740, legs are all around us. Instead of driving,
Saturday at 11AM (ET) > cycle to the grocery store or next
group activity
Vancouver’s AM980, > in-line skate to a friend or family member’s house
> walk with your kids to their next
Sunday at 5PM (PT) after-school activity
> organize and participate in a weekend scavenger hunt
Listen anytime at:
thenaturalhealthshow.ca

Toll free: 1.855.333.TNHS(8647) WorldMags.net

 WorldMags.net
“Kids can discover, explore, and find joy
in their newfound knowledge when they
walk or cycle to school or home.”
LINGER ON
/# -$) ɄƖ-$ )ƇɄ#ƇɄ..*$/ Ʉ
professor at Cape Breton University,
has been researching children’s
views on transportation for more
than 14 years in different capacities.
She describes active transportation
as helping to “preserve a culture of
childhood.”
Instead of being absorbed into
the views of transportation that
many adults hold—getting place to
place as quickly as possible—kids
can discover, explore, and find joy
in their newfound knowledge when
they walk or cycle to school, home, or
wherever they may be headed.
“Walking allows children to
experience the world in a lingering
way, rather than being tied to adult
schedules,” O’Brien says.
A QUESTION OF
HAPPINESS
Active transportation also works
hand in hand with a concept that
O’Brien has coined “sustainable
happiness,” which takes place when
we achieve happiness that doesn’t
come at the expense of others or the
environment.
This concept underscores the
connection between sustainability
and happiness, drawing attention
to the fact that our happiness and
well-being are intertwined with other
people and the natural environment.
O’Brien’s most recent research
focuses on the relationship between
active transportation and sustainable
happiness. In a survey that asked
about the emotional experience of
children and parents on the trip
to school, she found that “both the
children and parents reported more
positive emotions if they actively
travelled to school.”
Her findings will soon be
published in the Journal of
School Health.
A STEP TOWARD
Children Love the Taste.
BETTER GRADES Parents Love the Science!
Beyond helping our kids to be their
most curious and smiling selves,
parking the car and walking or
cycling to school may also help them
in the classroom.
A recent study found that
teenagers who engaged in
12 minutes of exercise scored better
on attention and reading tests than
their counterparts in a control group,
and that these benefits lasted for
45 minutes—or enough time to “Solo Bars with slow release carbs
make it through an early morning provide steady energy, helping
English test. students stay awake, alert and
focused in the classroom all day long.”
JUST WALK IT! Dr. Hyla Cass, MD,
When it comes to letting kids Psychiatrist, internationally acclaimed Integrative
walk alone, parents most often Medicine expert, author of “8 Weeks to Vibrant
cite “stranger danger” and fear Health”
of abduction as main reasons for
driving their kids to school.
While these risks are more
perceived than realistic, Jacky
 )) 4ƇɄ$- /*-Ʉ*!Ʉ)Ʉ
Walks, acknowledges that parents 2
0
cannot address safety concerns 1
3
about infrastructure and traffic by
themselves. >>
WWW.SOLOENERGYBAR.CA
E: info@solo-gi.com
WorldMags.net P: 1.866.765.6944
A Proud Canadian Company
l if es t y le
WorldMags.net

Luckily, parents aren’t alone. Active & Safe Routes

INTERNATIONAL
WALK TO
SCHOOL MONTH
International Walk to School Month
(IWALK) is a global celebration that takes
place each October. Active transportation
and its related issues are used to
introduce communities to the Active &
Safe Routes to School program.
/*Ʉ#**'ƇɄƓɄ*((0)$/4Ʉ !!*-/ƔɄ/#/Ʉ )) 4Ʉ# '+ Ʉ
develop, is a national movement that promotes active
transportation as a way for kids to get to and from
school. The program uses methods such as the Walking
School Bus, where parents take turns walking groups of
neighbourhood children to school.

*-$)"Ʉ/*Ʉ )) 4ƇɄ2'&$)"Ʉ*-Ʉ4'$)"Ʉ$.ɄƓ/# Ʉ
only opportunity that you will ever have to teach your
children how to be safe in their community, what to look
out for, how to deal with different situations. It could even
turn you into a community advocate!”
“These kinds of things won’t happen if you
*)Ɩ/Ʉ 1 -Ʉ/& ɄɄ2'&Ʉ2$/#Ʉ4*0-Ʉ#$'ƇƔɄ )) 4Ʉ
concludes. a

Visit IWALK’s website

(iwalktoschool.org) for
more information. Beatrice Ekwa Ekoko is a freelance writer and environmentalist
who lives in a car-free family. She enjoys the walking company of
her three teens and husband.

104 september 2014 WorldMags.net

 WorldMags.net

Be proactive
with your probiotics.
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l if es t y le
WorldMags.net

Adopt a GREEN
agenda
Cost-saving, eco-friendly back-to-school ideas
I Angela Krueger

Every fall, parents spend time and money replacing outgrown clothing, too-
small shoes, and overused school supplies. The financial cost of doing this
annual restock is one thing, but there is also a cost to the environment. >>

WorldMags.net alive.com 107

li f es t y le
WorldMags.net

THE COSTS OF GOING BACK TO SCHOOL

According to Statistics Canada, clothing and accessories
in preparation for the 2012/2013 school year cost from
ǂŹźųƆźɄ($''$*)Ʉ/*ɄǂŹźŶƆŶɄ($''$*)ƆɄ
ɄŴŲųŵɄ.0-1 4Ʉ4Ʉ)&Ʉ*!Ʉ
Montreal also showed that the average Canadian family
+')) Ʉ/*Ʉ.+ )Ʉ /2 )ɄǂźŷɄ)ɄǂųŻŲɄ+ -Ʉ#$'Ʉ*)Ʉ
school supplies alone.
In addition to the financial costs of the back-to-school
season, the environmental impact is staggering. As an
example, according to the Recycling Council of Ontario,
about 30 kg of waste from lunch packaging is produced
per child per year.
Here are some tips for Canadian families that
want to make a difference in what they spend on
school supplies—and also lessen their impact on
the environment.

DRESSING FOR GREEN SUCCESS

The first step is to assess what your children need and
what they actually wear. With kids growing so quickly
in the early school years, capitalize on hand-me-downs
and second-hand purchases. Older kids may wish to
spend their own money on trendy items they want, but
make sure to also invest in higher quality basics that
will hopefully be passed on to younger siblings.
It also makes sense to wait a bit to add to the winter
wardrobe. September is often warm enough for kids to
wear summer clothes, so consider stocking up on fall
clothes once they’ve gone on sale.
LITTERLESS LUNCHES START AT HOME
When shopping for new lunch accessories, look for cloth
or metal lunch containers, or—better yet—repurpose a
container or bag you already have around the house.
For the do-it-yourselfer, make a fabric lunch bag with a
drawstring, and make matching snack pockets.
When choosing reusable containers, invest in
food-grade stainless steel that can be used year after
year. For older kids who need lunch on the go, send
healthy smoothies in leak-proof glass jars or stainless
steel bottles.
“One thing that is easy for parents to do to help
green up their child’s school is to pack lunches in
)1$-*)( )/''4Ʉ!-$ )'4Ʉ+&"$)"ƇƔɄ.4.Ʉ-4)Ʉ4'*-Ʉ
*!Ʉ/# Ʉ*-/-$"#/Ʉ$''.Ʉ0'$Ʉ#**'Ʉ+- )/Ʉ*0)$'Ʉ$)Ʉ
Guelph, Ontario. “School councils can support this
initiative by having fundraisers that sell reusable lunch
containers. This both raises money for the school and
contributes to the greening of the school community.” >>
WHERE AND WHEN
TO SHOP FOR
BACK-TO-SCHOOL
CLOTHES
With the average Canadian family spending
$250 to $350 per child in back-to-school
clothes (according to a 2013 survey by
Bank of Montreal) there are ways to
spend less.
> Decide which items you’ll buy used and
new. For instance, you may wish to buy
everyday items new, but occasional
things such as accessories, dress clothes,
and jackets second-hand.
> Shop at bigger thrift stores during first
week of school when they often have
good sales.
> Check out smaller second-hand stores
and consignment shops for lower prices
on high quality clothing items.
> Buy basics at the mall later in September
when things are on sale.
> Look at sales throughout the summer for
wear-all-year items such as accessories,
socks, and T-shirts.
> Organize a clothing swap with family and
friends who are also parents.

108 september 2014 WorldMags.net

 WorldMags.net

Just as green on the outside

)NSIDEOURNEWECOBOTTLESYOULLlNDOURAWARD WINNINGNATURALLAUNDRYWASHINA8CONCENTRATE7ITHITS
recyclable lining and 100% recycled cardboard and newspaper exterior, eco bottles use 70% less plastic
THANTRADITIONALPACKAGING)NSIDEANDOUT%CO -AXLAUNDRYWASHISTHENATURALCHOICE

s 100% plant based ingredients sCompostable eco bottle s Selection of natural scents
sReadily biodegradable s Concentrated formula s Proudly Canadian

@ecomax FACEBOOKCOMECOMAX

#ALLs6ISITECO MAXCA !LLPRODUCTSBEARINGTHE%CO,OGO® -ANUFACTUREDWITH

SYMBOLARE%CO,OGO® CERTIlED 'REENELECTRICITY
WorldMags.net
 li f es t y le
WorldMags.net
GREENING UP SCHOOL SUPPLIES
Reduce
When it comes to restocking notebooks, binders, pencils,
erasers, paper, and art supplies, take inventory of items
in your home still in good shape.
For pencil cases and backpacks, get creative and look
around the home. Is there a drawstring bag or purse
that could be repurposed to hold supplies? Could an old,
cleaned food storage container or tissue box with the top
cut off work to help keep desks and lockers organized?
Green lunch ideas
Looking for healthy and tasty lunch options
for the kids? Try these ideas.
> Freshen up the veggies in kids’ lunches
with organic lentil, green pea, and broccoli
sprouts using the jar method, with
sprouting seeds available at health
food stores.
> Make a green smoothie using
1 cup (250 mL) mango, 1 banana, 4 dates,
a handful of organic greens, 1 tsp (5 mL)
vanilla extract, and 2 cups (500 mL) water
to take to school in a glass jar.
> Freeze homemade cookies or zucchini
bread (sliced) on the weekend to send in
lunches through the week.
110 september 2014 WorldMags.net
“In addition to the financial costs
of the back-to-school season, the
environmental impact is staggering.”
Shop at thrift stores for gym bags and make them unique
by adding patches and swatches of fabric to cover wear
spots or outdated logos.
Reuse and recycle
If it is necessary to buy some supplies, look for high post-
consumer recycled content in paper and plastics, as well
as reusable items such as pens that have refillable ink
cartridges.
Choose nontoxic products
When buying new items, choose versions that are safe
and nontoxic. Chemicals such as polyvinyl chloride
ƧƨƇɄ+#/#'/ .ƇɄ)Ʉ$.+# )*'Ʉ
ɄƧ
ƨɄ)Ʉ Ʉ!*0)Ʉ
in common products—such as soft, pliable pencil cases
or scented markers.
#**. Ʉ.#**'Ʉ.0++'$ .Ʉ' ' ɄƓƝ!- ƇƔɄ
Ɠ+#/#'/ Ɲ!- ƇƔɄ*-ɄƓ
Ɲ!- ƔɄ*-Ʉ'**&Ʉ!*-Ʉ$/ (.Ʉ( Ʉ
with hemp, organic cotton, wood, or cardboard.
Be money smart
To keep the cost down, consider buying in bulk
quantities and splitting among several families.
ECO-FRIENDLY SCHOOL ACTIVITIES
To bring home the message that the environment
is important, become involved in your kids’ school
and have input on fundraising initiatives. Create
relationships with organizations that sell eco-friendly
products and support healthy meal programs that
provide containers made from recycled materials.
Support greening-up initiatives within the school
community, offering time and expertise, rather than
money, for making projects successful.
With a little creativity and outside-of-the-box thinking,
you can save both money and the environment while
preparing for the upcoming school year. And with some
good conversation around your motives for sending kids
back to school the green way, they’ll learn one of the
most important lessons even before the bell rings on the
first day. a

)" 'Ʉ-0 " -Ʉ$.ɄɄ/#-$!/Ʉ.#*+Ɲ'*1$)"ƇɄ) '$*)Ɲ#-1 ./$)"Ʉ
freelance writer and training facilitator specializing in
parenting issues.
 WorldMags.net

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 WorldMags.net

HAVE YOUR SAY!

Who will win the 2014
Consumer Choice Awards?
Vote online and be entered to
WIN a basket overflowing
with naturally healthy products
for you and your family!

VOTING OPEN
August 18 to September 14, 2014
Visit alive.com/awards
and HAVE YOUR SAY today!
WorldMags.net
l if es t y le
WorldMags.net

The Children’s
Eternal Rainforest

Preserving biodiversity for future generations

I Ellen Niemer

The Children’s Eternal Rainforest is home to an amazing variety of birds,

butterflies, frogs, and plants, as well as sloths, monkeys, tapirs, and jaguars.
At 22,500 hectares, it’s the largest private land reserve in Costa Rica—and it
exists thanks to the vision and generosity of children. >>

WorldMags.net alive.com 113

li f es t y le
WorldMags.net
SHRINKING RAINFOREST
Rainforests around the world have been decimated by
unsustainable agricultural practices, ranching, logging,
and mining. According to the Nature Conservancy,
rainforests once covered 6 million square miles
(15.5 million square kilometres), but deforestation has
reduced their size to only 2.4 million square miles
(6.2 million square kilometres).
-*(ɄųŻŶŲɄ0)/$'Ʉ/# Ʉ )Ʉ*!Ʉ/# ɄųŻźŲ.ƇɄŷŲɄ+ - )/Ʉ*!Ʉ/# Ʉ
Costa Rican rainforest had been destroyed. Since then,
Costa Rica has taken a proactive approach to ending the
destruction of its precious rainforest.
Ɠ4Ʉ/# Ʉ )Ʉ*!Ʉ/# ɄųŻźŲ.ƇɄ*./Ʉ$Ʉ#Ʉ/# Ʉ!./ ./Ʉ
deforestation rate in Latin America; about 100,000
hectares had been cut down,” says biologist Mark
Wainwright. “As people started to realize that the forest
was not an inexhaustible resource, different initiatives
sprouted up, some government-led and some private, to
set aside some pieces of forest before they were gone.”
HOW TO BUY A RAINFOREST
)ɄųŻźŹƇɄ0) 3+ / Ʉ# '+Ʉ( Ʉ!-*(Ʉ#'!ɄɄ2*-'Ʉ24ƆɄ
In the Fagerviks School in the Swedish countryside,
#Ʉ -)Ʉ2.Ʉ/ #$)"Ʉ# -Ʉ+-$(-4Ʉ.#**'Ʉ'..Ʉ*0/Ʉ
the rainforest.
parents. A hat was passed around and they raised a
couple of hundred dollars.
The children brainstormed to come up with
!0)-$.$)"Ʉ$)$/$/$1 .ƆɄ -)Ʉ.4.Ʉ/# 4Ʉ/#*0"#/Ʉ*!Ʉ#*'$)"Ʉ
bake sales and even rabbit jumping contests. Although
the rabbit jumping contests didn’t pan out, in four years
they raised $25,000 by holding bake sales and selling
cards, paintings, and crafts.
Soon other classes in the school took part in their
own fundraising activities. Their dream spread across
Sweden, and eventually the children raised $100,000.
)ɄųŻŻųƇɄ -)Ʉ)Ʉ# -Ʉ./0 )/Ʉ*')Ʉ$ ).00Ʉ
2 - Ʉ2- Ʉ/# Ʉ*'()Ʉ)1$-*)( )/'Ʉ-$5 Ʉ$)Ʉ
recognition of their efforts as grassroots environmental
heroes. The $175,000 prize is the largest environmental
award in the world for grassroots environmentalists, and
it is awarded in six global regions.
Eventually, Roland’s idea inspired children in 44
countries, and $2 million was raised to buy the tract
of forest that was appropriately named the Children’s
Eternal Rainforest.
PRESERVING BIODIVERSITY
The Children’s Eternal Rainforest is managed by a
nonprofit organization, the Monteverde Conservation
“The children asked, ‘Is it true that rainforests are  "0 ɄƧ
ƨƆɄ*0) Ʉ$)ɄųŻźŸɄ4ɄɄ"-*0+Ʉ*!Ʉ'*'Ʉ
disappearing?’ Yes, I said, it’s true. ‘But we have to do
something about it,’ they said. Nine-year-old Roland
.0"" ./ ƇɄƕ#4Ʉ)Ɩ/Ʉ2 Ʉ04ɄɄ-$)!*- ./ƑƖƔɄ- ''.Ʉ -)Ʉ
*)ɄɄ-  )/Ʉ1$.$/Ʉ/*Ʉ/# Ʉ**Ʉ*'Ʉ- . -#Ʉ.//$*)Ʉ$)Ʉ/# Ʉ
Children’s Eternal Rainforest.

'/#*0"#Ʉ -)Ʉ/#*0"#/Ʉ/# Ʉ#$'- )Ʉ2*0'Ʉ.**)Ʉ
forget about the idea, a visit by a tropical biologist,
#-*)Ʉ$).()ƇɄ"*/Ʉ/# (Ʉ 1 )Ʉ(*- Ʉ 3$/ ƆɄ) Ʉ
1 )$)"Ʉ$).()Ʉ.#*2 Ʉ+$/0- .Ʉ*!Ʉ/# Ʉ-$)!*- ./Ʉ
in Monteverde, Costa Rica, to the children and their
-&Ʉ$)2-$"#/ƇɄ#Ʉ -)ƇɄ
0'$Ʉ
/(*-*.
114 september 2014 WorldMags.net
Costa Ricans, its mission is to preserve, conserve, and
rehabilitate tropical ecosystems and their biodiversity.
Mark Wainwright is the current president of the MCL
as well as a biologist, teacher, author, and illustrator.
He wrote and illustrated The Mammals of Costa Rica: A
Natural History and Field Guide (Zona Tropical, 2007).
Wainwright arrived in Monteverde in 1991, where he
developed a passion for the rainforest that has kept
him there.
Wainwright says that every time he walks in the
rainforest he can find a species he’s never seen before.
The rich biological diversity of the Children’s Eternal
Rainforest includes
> Ʉź ŲŲɄ.+ $ .Ʉ*!Ʉ/- .
> 700 species of butterflies
> 500 species of orchids
> 450 species of birds
> 121 species of mammals
Add to this many species of amphibians, reptiles, and
insects, as well as other plant species.
LOCATION, LOCATION, LOCATION
What contributes to this abundance of life—and what
makes the Children’s Eternal Rainforest so special—is
 WorldMags.net
“So far, it’s estimated that
only 1 percent of all medicinal
plants found in the rainforest
have been studied.”
$/.Ʉ'*/$*)ƆɄ
/ɄųƇŶŹŸɄ/*ɄŷƇŻŲŲɄ! /ɄƧŶŷŲɄ/*ɄųƇźŲŲɄ( /- .ƨɄ
*1 Ʉ. Ʉ' 1 'ƇɄ$/Ʉ'$ .Ʉ /2 )Ʉ/# Ʉ$!$Ʉ )Ʉ)Ʉ
the Atlantic Ocean, an area known as the continental
divide. It lies at the convergence of hot, dry weather on
/# Ʉ$!$Ʉ.$ Ʉ)Ʉ**'ƇɄ2 /Ʉ2 /# -Ʉ*)Ʉ/# Ʉ-$ )Ʉ
(Atlantic) side. This location allows the rainforest to
support such a wide diversity of species.
A life zone is a unique ecology of plant and animal
life that flourishes in regions with similar altitudes and
latitudes. Normally, life zones are large geographical
areas, but the Children’s Eternal Rainforest is home to
dozens of unique life zones. A hiker can walk through
seven life zones in a couple of hours on the western side
of the forest, but in other parts of the world, seven life
zones would cover thousands of miles.
To put size in perspective, the Children’s Eternal
$)!*- ./Ʉ*1 -.Ʉ*)'4ɄŲƆŲŲŶźɄ+ - )/Ʉ*!Ʉ/# Ʉ-/#Ɩ.Ʉ')Ʉ
surface, but it contains 5 percent of the world’s birds and
1 percent of the world’s species of frogs.
“This forest truly is possibly unmatched worldwide in
terms of its biodiversity. It’s not just another rainforest,’
says Wainwright.
An industry shares its love
Canadian natural health companies are
generously giving their funds and their
support to causes that resonate with their
corporate missions. From saving non-GMO
seeds for future generations to supporting
Canadian athletes as they strive for their
best outcomes, your favourite natural health
companies are giving back in surprising
ways! Head over to the websites of your
preferred brands and see what they’re
doing to give back!
WorldMags.net
A FOREST WITH BENEFITS
- . -1/$*)Ʉ*!Ʉ/#$.Ʉ-$)!*- ./Ʉ$.Ʉ$(+*-/)/Ʉ!*-Ʉ()4Ʉ
reasons. Locally, Wainwright says it’s the backbone of
the local economy. In the towns of Monteverde and
La Fortuna, ecotourism activities such as forest canopy
or butterfly tours provide a living for hundreds of
local families.
But perhaps even more important is the dual role
the forest plays in protecting the water supply. The
trees act like an umbrella, protecting the thin topsoil
so that when it rains hard, the soil isn’t washed away.
For most of the year, the moisture in the upper parts of
the rainforest comes from clouds, not direct rainfall.
The rainforest acts like a giant sponge. During the dry
season, three-quarters of the moisture comes from the
trees’ ability to condense moisture from the clouds.
“This is where life began,” says Tom Newmark,
former CEO of New Chapter, and co-owner of Finca
Luna Nueva, a biodynamic farm and eco-lodge that
borders the rainforest. “If you look at the thin belt of
land around the equator, which is maybe only 2 percent
of the land on the planet, the tropical rainforests
located there represent
50 percent of known life on the planet.”
Sadly, according to Newmark, “an acre a second of
rainforest is ploughed under or burned down to grow
monoculture industrial agriculture. That’s 31 million
acres of rainforest cut down each year.” >>
alive.com 115
li f es t y le
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MEDICINAL TREASURE TROVE
Rainforests provide us with valuable medicinal
plants. So far, it’s estimated that only 1 percent of all
medicinal plants found in the rainforest have been
studied. Medicinal plants are vital for the manufacture
of a variety of anticancer and antiviral drugs and new
antibiotics. Over the past 25 years in the US, 70 percent
of new drugs have been derived from natural sources.
“This vast medicine cabinet of Nature has been
largely unexplored, but nevertheless, we’re burning it
down, and who knows what important drug or dietary
supplement or food might be lost forever by the
irresponsible destruction that’s going on now around the
world,” says Newmark.
Sharing her father’s philosophy and passion for the
rainforest, Sara Newmark, Director of Sustainability
at New Chapter, says, “Our company is devoted to
protecting medicinals and acknowledging the place
that traditional medicinals play in our world. Many of
them come from the rainforest. We want to protect the
rainforest to protect the knowledge that exists there.”
MISSING PIECES
Since 2006, Whole Foods Market and New Chapter
have contributed approximately $1 million, or 90
percent of the funds, that have purchased pieces of
land to create corridors. These wildlife corridors fill in
missing pieces of the rainforest, closing gaps created by
development, roads, or human activity such as logging.
The creation of a corridor allows animals and birds to
116 september 2014 WorldMags.net
LEARN MORE
To learn more about the research
projects, reforestation, and eco-tours and
to help support the Children’s Eternal
Rainforest, visit acmcr.org/home.htm or
friendsoftherainforest.org.
move freely from one area to another and helps establish
a healthy ecosystem. They have also contributed to
reforestation. Through the use of a simple motion
( -ƇɄ$*'*"$./.Ʉ/Ʉ/# Ʉ**Ʉ*'Ʉ- . -#Ʉ.//$*)Ʉ2 - Ʉ
able to capture photos of a jaguar prowling his territory.
It’s the sign of a healthy ecosystem—and proof the
corridor is working—when the top life forms return
to an area.
PRESERVING THE RAINFOREST
Today the MCL takes a three-pronged approach to
managing the Children’s Eternal Rainforest:
> land purchase and protection
> education and community outreach
> research
They do all of this with limited resources. The MCL must
also maintain the forest’s boundaries and hire guards to
protect it from poachers. As a general rule, one guard is
required to patrol 2,471 acres (1,000 hectares) of land. At
'(*./ɄŷŸƇźŵŶɄ- .ɄƧŴŵƇŲŲŲɄ# /- .ƨƇɄ/# Ʉ-$)!*- ./Ʉ#.Ʉ
only five guards.
The MCL would also like to establish a permanent
endowment fund to ensure the sustainability of the
Children’s Eternal Rainforest into the future to keep the
children’s dream alive for future generations.
“Whether you’re a person who loves the colours of
the birds and the lizards, whether you’re a scientist who
appreciates the play of evolution, or whether you want to
protect the purity of the planet for your children and your
children’s children, the planetary ecological services
that are provided by the rainforest can’t be supported
anywhere else,” says Tom Newmark.
- . -1$)"Ʉ/# Ʉ#$'- )Ɩ.Ʉ/ -)'Ʉ$)!*- ./Ʉ ) !$/.Ʉ
us all in so many ways—it’s not just another rainforest. a
Ellen Niemer is a senior editor at alive. She was privileged to visit
the Children’s Eternal Rainforest on a day when, serendipitously,
#Ʉ -)Ʉ2.Ʉ1$.$/$)"Ʉ!-*(Ʉ2  )ƆɄ
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Great Canadian
Shoreline CLEANUP
Protecting our waterways
I Bev Yaworski

The Great Canadian Shoreline Cleanup kicks off its 21st annual fall conservation
project on September 20 to 28 in every province and territory across Canada. From
Newfoundland to BC, thousands of dedicated volunteers will trek to the shores of
streams, rivers, lakes, and oceans to gather litter. >>

WorldMags.net alive.com 119

 ta
GeWorldMags.net
new
li fe sty le

WHAT’S INVOLVED

o k
“One of Canada’s largest direct action conservation

ou t l o
initiatives to protect and preserve our waterways is
*-")$5 Ʉ4Ʉ/# Ʉ)*01 -Ʉ
,0-$0(Ʉ)Ʉ*-'Ʉ
Wildlife Fund (WWF) Canada, and presented by
Loblaw Companies Limited. The program is growing
every year with more and more people joining us,” says
program manager Jill Dwyer.

l i f e !
)ɄŴŲųŵƇɄ(*- Ʉ/#)ɄŷźƇŷŲŲɄ)$).Ʉ-''$ Ʉ/Ʉ*1 -Ʉ

o n
1,950 cleanup sites throughout the country and cleaned
*1 -ɄŵƇŲŲŲɄ&(Ʉ*!Ʉ*./'$) ƆɄ*'0)/ -.Ʉ!-*(Ʉ.#**'.ƇɄ
community groups, environmental organizations, and
businesses, as well as families, seniors, and citizens
of all ages joined together to combat the threat to
our waterways.
Ease joint pain )Ʉ ƇɄ )1 .*Ʉ)/ -+-$. Ʉ -1$ .Ɵ)Ʉ$)1 ./( )/Ʉ

& inflammation company—saw staff volunteers and their families

participate.
Ɠ0-Ʉ # .Ʉ$)Ʉ Ʉ- Ʉ)Ʉ(5$)"Ʉ)/0-'Ʉ
resource, so this event is a great way for our employees
Helps support to give back to the community in which we live,” staff
representatives Adam Runge and Tracy Bergman
bone density say. “Last year, we adopted two beaches, one in North
0./$*Ʉ)Ʉ Ʉ$''Ʉ #Ʉ$)Ʉ/-/!*-ƇɄ ƆɄ# Ʉ/4+ .Ʉ
of things we’ve found on the beach are incredible! We
find just normal day-to-day garbage as well as random
ientific things such as street signs or tires.”
ally
Sc

Runge and Bergman add, “The experience is

PROVEN amazing for those who participate. Not only do we
EFFECTIVENESS clean up the beach, we also have the chance to teach
young children what it means to be part of something
bigger and that a few people working together can
really make a difference. Overall, it gives everyone who
participates a strong sense of pride and ownership of
Supports the shoreline of our beautiful island.”
These fearless hunter-gatherers may even
healthy skin, experience this outdoor adventure as a fun treasure

hair & nails hunt of discovery! For example, at Edmonton’s

Beaumaris Lake, the Young Naturalists of Alberta, after
collecting cast-off items, cheerfully celebrated with
tasty treats and beverages.

VOLUNTEER CONTRIBUTIONS
*'0)/ -.Ʉ" /Ʉ$)1*'1 Ʉ4Ʉ *($)"ɄɄ.$/ Ʉ
coordinator, organizing a local cleanup, joining an
event hosted by another team, and/or spreading the
word to others.
Site coordinators organize the activities, provide
equipment and supplies, and perform a number of
other vital tasks. They also suggest that participants
bring gloves, wear closed-toe shoes for rocky terrain,
www.NakaHerbs.com
Live well and live healthy with
Naka Herbs and Vitamins
WorldMags.net
The information in this ad is intended strictly for research and educational purposes, not as a diagnostic tool or a prescription for any ailment.
*Study published in: Spice India Journal, September 2006. BCM-95® is a registered trademark of DolCas Biotech, LLC.
 WorldMags.net
NATURAL
“It gives everyone who PAIN RELIEF!
participates a strong sense
of pride and ownership of Featurin
g
the shoreline.” R
SUPERIO
and dress for the weather. Through the program’s
CUARVCAIU MIIN
LABIL TY
website, social media platforms, and communication
tools, organizers spread the message to recruit BIO
more volunteers.
During a typical cleanup, participants pick up items
and record the type and amount of collected litter on
,
data cards. This information is later used to determine CURe daily
e ca p su le of Nutri s, Naka has
which types of litter are widespread and to target what O n
than 5 day %
needs to change in order to decrease and prevent and in lessme with almost 100 2
pro v id ed n alm ost
as now bee as
future shoreline litter. relief. It h d the pain relief h duct
mon th s an give this pro
In Ontario, coordinator Brady Watterworth reports, kab le. I
been remarmarks.
Ɠ0-Ʉ' )0+Ʉ/& .Ʉ+' Ʉ/Ʉ*) 0Ʉ-*1$)$'Ʉ-&ƇɄ very high Ottawa
A.T. from
on the shore of Lake Erie in southwestern Ontario.
Many people volunteer to protect Rondeau and the
various species of plants and animals that live there.
It’s also a good way for people to get out and be active
while enjoying the park!”
“Over the past two years, we collected over 3,100 lbs
(1,406 kg) of trash from the Rondeau shoreline,”
Watterworth adds. “A truly unbelievable number for
two days of cleanup! We collected a variety of different
objects. Car tires, baby diapers, and a 55-gallon drum
were some of the more interesting finds.”
A recent development in the program comes from ‚A?@L
Japan’s tsunami debris reaching BC shores. The AF>D9EE9LAGF
tsunami washed an estimated 5 million tonnes of ‚GGKLAEEMF=
debris into the sea. With funding from the government
of Japan, the program aims to reach the remote
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Bioavailability of BCM-95 vs. Turmeric 95%*

ONE PERSON’S
7X MORE
1600

TRASH ... 1400

Curcumin in blood (ng/g)

1200

Over the years, volunteers have 1000 BIOAVAILABLE

picked up plenty of litter. Some of
their more unusual finds include
800
600
CURCUMIN
> an Elvis costume 400
> a wedding dress 200
> false teeth 0
> gold rings 0 2 4 6 8 10 12 14
> rubber chickens Time (hours) BCM-95 Curcumin
> a wig

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Live well and live healthy with
WorldMags.net Naka Herbs and Vitamins
The information in this ad is intended strictly for research and educational purposes, not as a diagnostic tool or a prescription for any ailment.
*Study published in: Spice India Journal, September 2006. BCM-95® is a registered trademark of DolCas Biotech, LLC.
li f es t y le
WorldMags.net
RECOVERED MATERIALS
“We record discarded items in our Dirty Dozen List of
items such as cigarettes, cigarette filters, food wrappers,
and plastic bottle caps,” Dwyer says. “Cigarette butts are
always number one. There is a common misconception
that cigarette butts are biodegradable. It’s one of
those items that seems socially acceptable to throw
on the ground.”
“It’s generally the same culprits year after year. What
that tells us is that the majority of shoreline litter is
actually coming from land-based recreational activities.
So a big part of our program’s messaging is to get people
to change their behaviour,” adds Dwyer.

Litter distribution Former Editor-in-Chief, Terry-Lynn Stone (front) and

Collected and sorted materials are recycled if at all
possible. For example, Terracycle—a company known
for recycling the unrecyclable and even turning it into
green products—recycles the project’s cigarette butts
into plastic pallets. Any items that can’t be recycled are
disposed of properly.
PROJECT IMPACT
During the program’s 21-year history, an extraordinary
number of more than 500,000 volunteers cleaned
roughly 22,000 km of shorelines, collecting nearly
2.6 million lbs (1.2 million kg) of shoreline litter.
Organizers acknowledge progress has been made, but
shoreline trash is still a serious environmental issue
requiring ongoing vigilance to maintain waterways.
Shoreline litter is responsible for entangling and
choking wildlife, causing wild animals to swallow
objects injurious to their health and negatively affecting
water quality and cleanliness. Last year’s cleanup alone
found many animals—including birds, fish, and even a
fox—entwined in discarded materials; cigarette butts are
known to be toxic to fish.
Shoreline litter can also risk human health.
Unsuspecting beach-goers might step on sharp glass or
metal, and discarded ropes or fishing lines can pose a
serious threat to swimmers and boaters. Some litter can
GET INVOLVED!
To get involved, visit shorelinecleanup.ca
or phone toll-free 1-877-427-2422. Start
your own fall cleanup anytime between
September 1 and October 31 or join a
cleanup team in your area!
Senior Editor, Sandi Gauvin (back) during the 2009
cleanup in the Broken Group Islands chain off the west
*./Ʉ*!Ʉ)*01 -Ʉ .')Ɔ
also release chemicals into the water, leading to drinking
water contamination.
The Friends of Semiahmoo Bay Society, a nonprofit
organization from Surrey, BC, works as an environmental
steward on the West Coast in Boundary Bay and the
Fraser River delta. The group has been cleaning up
shores for more than 10 years with help from about
500 volunteers. Styrofoam—often from boat docks—is a
key problem here, as it breaks down and is eaten by birds
and marine wildlife.
Blackie Spit in Boundary Bay is a very sensitive
shoreline marsh habitat for forage fish, migrating
salmon, and migrating birds. The cleanups here are often
led by a biologist due to the sensitivity of the location.
Underwater divers have even helped clean up the nearby
Crescent Beach pier.
Garbage retrieved
Shoreline Cleanup concentrates only on removing
human-generated litter. Natural substances such as
driftwood are undisturbed in order to not upset the
aquatic ecosystem.
Collected debris includes glass and plastic beverage
bottles, beverage cans, plastic straws and stir sticks,
and building materials. Last year’s cleanup saw nearly
ŴŴŲƇŲŲŲɄ'.ɄƧŻŻƇŴźŲɄ&"ƨɄ*!Ʉ(/ -$'.Ʉ*'' / Ɵ*(+- Ʉ
/*Ʉ'(*./ɄųųŲƇŲŲŲɄ'.ɄƧŶŻƇźŸŲɄ&"ƨɄ$)ɄŴŲŲŵƆɄɄa
Bev Yaworski is a writer who has worked for an organic food
company and an environmental society.

122 september 2014 WorldMags.net

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WorldMags.net

DON’T
sweat it
Choose natural
deodorants
I Leah Payne

Whether it’s the first day back

at school, a big presentation at
work, or a tough workout, we’ve
all experienced sweat—and the
embarrassing body odour that
can go with it. While conventional
deodorants and antiperspirants
contain some dangerous and
questionable chemicals, there
are plenty of natural options
that are safer, effective, and
widely available. >>

WorldMags.net alive.com 125

li f es t y le
WorldMags.net
WHAT IS SWEAT?
Sweat is mostly made up of water, with some other
components such as salt, sugar, and our bodies’
byproducts, urea and ammonia.
Although it certainly has a bad reputation, there’s
nothing wrong with sweat. It actually does some amazing
things for us. Its roles include
> regulating temperature by helping us cool down
> helping our bodies heal wounds
> excreting certain toxins, such as phthalates, arsenic,
cadmium, lead, and mercury
Sweat doesn’t actually smell bad at all! It’s only
when sweat mixes with bacteria on the skin that it
.( ''.ƆɄ)*2$)"Ʉ''Ʉ*!Ʉ/#$.Ʉ*0/Ʉ.2 /Ʉ-$)".Ʉ0+Ʉ
questions about whether or not preventing sweat with
antiperspirants (rather than just covering or neutralizing
odour with deodorants) is indeed a good idea.
SOMETHING SMELLS FISHY
Nope, not body odour—it’s the many questionable
chemicals in conventional deodorants. Here are a few
common culprits.
Aluminum
Aluminum is a common, well-known active ingredient
in many conventional antiperspirants. It works by
temporarily plugging sweat ducts, so sweat is less likely
to reach the surface of the skin.
This controversial chemical is best avoided because
it has been accused of causing breast cancer. Although
the National Cancer Institute states that it is not aware of
any conclusive evidence that links the use of aluminum-
based antiperspirants to an increase in breast cancer, it
does agree that more research is needed.
Triclosan and/or triclocarban
While aluminum is a very well-known ingredient,
triclosan and triclocarban are relatively new in
antiperspirants and deodorants—and relatively unknown
by consumers.
Triclosan and its chemical cousin triclocarban are
antibacterial compounds. Triclosan was actually first
registered as a pesticide in 1969 before making its way
into common household goods such as antibacterial soap
and deodorants.
One of the concerns about this terrible twosome is its
potential to encourage bacterial resistance to antibiotics.
According to the Environmental Working Group,
triclosan has been linked to liver and inhalation toxicity,
and might be harmful to thyroid function. It’s also known
126 september 2014 WorldMags.net
“One concern about triclosan
and triclocarban is their
potential to encourage bacterial
resistance to antibiotics.”
that triclosan and triclocarban are toxic to aquatic life
and persist in the environment, so it’s best avoided by
both the health- and eco-conscious.
Fragrance/parfum
Fragrance or parfum can refer to a secret mixture
of any number of compounds. In natural products,
they are often naturally derived from sources such as
essential oils. However, fragrance in many conventional
products can contain potentially hazardous chemicals.
Furthermore, the mixture can also include parabens or
phthalates, two types of preservatives that can act as
hormone disruptors and may be linked to cancer.
When choosing natural deodorants, look for the words
“paraben-free” and “phthalate-free” on the label, make
sure the added fragrance is derived from essential oils
(labels often specify), or choose unscented versions.
NATURAL OPTIONS
A plethora of natural options exist at natural health
retailers everywhere, and the diversity of choices may
be surprising. As with most products, you may have >>
A BRIEF HISTORY
OF SWEAT
Although—assumedly—body odour
has been around for quite some
time, humans only started using
antiperspirants relatively recently.
Rumour has it the first antiperspirants
and deodorants were invented and
trademarked in the late 19th and early
20th century. Before then, people dealt
with body odour by bathing, using
perfume, and using dress shields—pads
placed in the armpits that protected
clothing from sweat.
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sage
to try out a few different formats, scents, or brands to
determine which you like best. Check with store staff, ask
questions about the different choices, and try them out!
These are a few common types of natural deodorants.
Natural stick deodorants
What they are: Stick deodorants are likely the most
familiar form of deodorant, so they might be the easiest
way to make the transition to natural. Ingredients might
include zinc, coconut or other plant oils, and soothing
aloe vera.
RESOURCES
These fantastic environmental and
health organizations can help you learn
more about chemicals in conventional
deodorants and antiperspirants, and
help you make safer choices.
> Campaign for Safe Cosmetics
safecosmetics.org
> David Suzuki Foundation
davidsuzuki.org
> Environmental Defence
environmentaldefence.ca and
justbeautiful.ca
> Environmental Working Group’s
Skin Deep cosmetics database
ewg.org/skindeep
“Look for the words “paraben-free”
and “phthalate-free” and check to
make sure any added fragrance is
derived from essential oils.”
The how-to: Use most natural stick deodorants the
same way you’d use conventional forms—swipe in the
armpit daily after washing.
Liquids
What they are:Ʉ *+' Ʉ2#*Ʉ($"#/Ʉ)*/Ʉ'$& Ʉ/# Ʉ/ 3/0- Ʉ*!Ʉ
stick deodorants might prefer refreshing-feeling liquid
deodorants. Common ingredients include witch hazel
and odour-fighting botanicals such as tea tree oil, citrus,
or sage.
The how-to: Liquid deodorants are applied daily and
available in roll-on bottles or spray bottles.
Powders
What they are: Deodorant powders are a unique option
that commonly contains cornstarch or baking soda to
neutralize odours. Avoid those made with talc, which
can be dangerous if inhaled and may contain naturally
occurring asbestos.
The how-to: Apply by tapping the deodorant onto
fingers or underarms and massaging it into skin with
your fingertips.
Creams
What they are: While they seem like a strange option
at first, deodorant creams are a cult favourite. Common
ingredients include zinc, vegetable oils, baking soda,
cornstarch, clay, and shea butter.
The how-to: Deodorant creams are generally applied
with the fingers. Some versions are meant to be applied
every day, while others can be applied every few days—
check the label to be sure.
Crystal stones
What they are: Lesser-known deodorant stones are also
a beloved choice for many. They look like crystals (hence
their nickname), are made from odour-eliminating
mineral salts, and are typically fragrance-free.
The how-to: Crystal deodorant stones are wetted
and applied to skin. They often come with a small dish—
similar to a soap dish—to store them. a

 #Ʉ4) Ʉ$.ɄɄ2-$/ -ƇɄ'*"" -ƇɄ)Ʉalive’s online editor. She

was introduced to natural deodorants long ago by her amazing
eco-friendly mother, who always chooses natural products.

128 september 2014 WorldMags.net

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Holistic health professions

Going beyond the classroom I Dona Sturmanis

If you’re thinking of a career change, natural health care offers many options. This
industry is rapidly growing as more people consider natural practices vital to their
health. Demand is also increasing for professionals in this field—which is good
news if you’re interested in natural health and would like a rewarding new career.

NATURAL HEALTH CAREERS 101
Among many, here are five natural health professions
you might want to consider. Short-term courses are often
offered in these and related fields. If you’re serious,
though, you may want to commit to putting in the
proper training time and expense necessary to receive
an accredited certification, approved by a recognized
professional association. Official accreditation titles may
vary, depending on the granting institution
and the province; it’s up to you to decide which
accreditation will most suit your professional
needs.
The sample programs described here resemble
those from training institutes that are established
in their fields. There are plenty of reputable schools
that offer natural health programs—just make sure
you do thorough research before deciding where to
undertake your studies. >>

WorldMags.net alive.com 131

li f es t y le
WorldMags.net
AROMATHERAPIST
Sample job description
You’ll be using essential oils that you’ve selected and
blended to help improve clients’ emotional well-being
)Ʉ$Ʉ$)Ʉ- 0$)"Ʉ.4(+/*(.Ʉ*!Ʉ$''Ʉ# '/#ƆɄ*..$' Ʉ- .Ʉ
of employment include retail, product development,
custom blending, and consultation.
Personality required
You should be able to understand human biology and
anatomy and to remember properties and chemistry
of a large number of essential oils. You are a good
communicator and listener who can empathize with
clients and gain their trust.
Example of training
To become a certified registered aromatherapist and
essential oil therapist, possible programs may include
distance education courses totalling approximately
600 hours of schooling. Besides learning about essential
oil history, uses, and treatments, business practice may
also be covered.
Benefits and rewards
You’ll be working at a job that emphasizes natural health
care and products. There is also a wide range of potential
careers connected with aromatherapy, from consultant
to health care practitioner. Integration with other
practices such as massage and integrative medicine
is also possible.
HERBALIST
Sample job description
As a fully qualified herbalist, you will assess patients and
recommend certain herbs to treat conditions ranging
from arthritis to skin disorders to stomach ailments.
You may also cultivate and sell herbal compounds. After
taking basic levels of training, you can work where herbs
are sold, such as at herbal shops and health food stores,
or in direct marketing. With more education, you can
work in a clinical setting or as an instructor, medicine
maker, or industry consultant.
Personality required
You care about people and want to help them using herbs
and herbal compounds. You’re interested in healing and
nature, as well as connecting with plants to understand
their therapeutic values.
132 september 2014 WorldMags.net
“A yoga teacher experiences the gift of
seeing others find peace and happiness
in their lives as they improve.”
Example of training
-$*0.Ʉ+-*"-(.Ʉ/*Ʉ *( ɄɄ# -'$./Ʉ- Ʉ*!! - Ʉ/Ʉ
different institutions in Canada. A program that offers
several levels might look something like this:
> one year (600 hours of distance learning) to become a
chartered herbalist
> after completing the chartered herbalist program, one
year (600 hours of distance learning) to become a
master herbalist
> after completing the chartered herbalist program, one
year (1,320 hours of distance learning) to become a
herbal consultant
> four years of distance learning, plus 510 hours
of supervised clinical training to become a
clinical herbalist
Benefits and rewards
The knowledge that comes with being a herbalist can
complement your current profession, enhance job
opportunities, and aid in taking better care of personal
and family health.
HOLISTIC NUTRITIONIST
Sample job description
You’ll be educating individuals and groups about the
benefits and health impact of optimal nutrition. Working
with clients, you’ll help identify and correct nutrition-
based conditions by designing personal diet and lifestyle
programs.
Personality required
Nonjudgmental and responsible, you are interested in
the well-being of your clients. You are diplomatic, respect
clients’ confidentiality, and have the ability to guide
and counsel.
Example of training
To become a registered holistic nutritionist, one national
Canadian institution allows for distance learning over
a maximum of 72 weeks (depending on courses and
programs) and includes intensive courses and rigorous
testing. Another requires approximately 632 hours of
classroom instruction, clinical studies, and supervised
practicums, as well as 550 hours for study, class
preparation, and assignments over one to two years. >>
 WorldMags.net

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SELECTED PROFESSIONAL ASSOCIATIONS
Profession Association Contact information
aromatherapist Canadian Federation of Aromatherapists cfacanada.com; 519-746-1594
herbalist Canadian Council of Herbalist Associations herbalccha.org
holistic nutritionist Canadian Association of Natural Nutrition cannp.ca; 519-787-2667
Practitioners
International Organization of Nutritional ionc.org; 1-866-540-1114
Consultants
massage therapist Canadian Massage Therapy Alliance crmta.ca; 306-384-7077
yoga instructor Canadian Yoga Alliance canadianyogicalliance.com; 1-888-571-1172

Benefits and rewards also appealing in terms of work hours, independence,

Holistic nutritionists have the opportunity to
establish successful careers in many areas. You can
work in private practice or with other health care
professionals, as well as in a wide variety of sectors
ranging from the food industry and wellness centres
to teaching and education.
MASSAGE THERAPIST
Sample job description
You’ll be manipulating the muscles and soft tissues
of the body to help relieve clients’ stress, tension,
and pain. In addition to aiding relaxation, you’ll help
reduce the effects of sports injuries and long-term
health conditions.
Personality required
You have high standards of cleanliness and physical
stamina. You are empathetic with people and have
effective communication skills.
Example of training
Training to become a registered massage therapist
may entail more than 2,000 hours of schooling in
subjects such as anatomy, neurology, kinesiology, and
remedial exercise. Students may also practise hands-
on in a student clinic and learn skills to establish their
own businesses.
Benefits and rewards
You can help people in a meaningful way using a high
and choice of practice locations.
YOGA TEACHER
Sample job description
You’ll teach this ancient practice, which aims to
balance mind and body through exercise, breathing,
and meditation, to students for increased fitness and
well-being.
Personality required
You are interested in health and exercise, possess
thorough anatomical knowledge, and have advanced
ability in, and understanding, of yoga. You’re an
empathetic, skilled communicator who can motivate
individuals and groups.
Example of training
There are many different styles of yoga, programs,
and certifications to become an instructor. Yoga
teacher training programs often consist of at least
200 hours of schooling, which may include online
and live-in components. Online modules may be
incorporated with faculty interactions, followed by
live-in programs that offer intensive opportunities
for growth.
Benefits and rewards
A yoga teacher experiences the gift of seeing
others find peace and happiness in their lives as
/# 4Ʉ$(+-*1 ƇɄ*-$)"Ʉ/*Ʉ- ('Ʉ
ƆɄ (*)ƇɄ2#*Ʉ
degree of personal contact. You can express caring $)./-0/.Ʉ4*"Ʉ)Ʉ( $//$*)Ʉ$)Ʉ '*2)ƇɄƆɄ
and promote well-being in your work, which can be “We’re also students and end up learning from our
personally and professionally rewarding. Flexibility is own students as well as from our practice.” a

Dona Sturmanis has 30 years of experience as a professional writer, editor, and college instructor.
She specializes in writing about food, lifestyle, health, and extraordinary ordinary people.

134 september 2014 WorldMags.net

WorldMags.net

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lifes t y le
WorldMags.net
I It isn’t just child’s play
When was the last time you skipped? No, we don’t mean ditching class or staying
home “sick” from work. We’re referring to the rope with handles. Not just for kids,
skipping is a fun way to burn major calories while toning your legs, core, and arms.
BACK TO YOUR ROOTS
Along with losing the ability to swing across the jungle
gym by our arms, hang upside down by our legs, and run
for hours without getting tired, many of us have forgotten
about a favourite playground activity: jumping rope. It
was fun and freeing. We could hop, skip, jump, and play
limitlessly, or at least until it got dark and we had to go
home for dinner. But when did play turn into work? Likely
around the same time work became work.
Of all the changes in equipment, theories, and
methods relating to fitness over the last 100 years,
the skipping rope has changed the least. It remains a
monument to ancient training methods and an ode to the
simplicity of good health: it is uncomplicated, it is cheap,
and it can be done almost anywhere.
ROPING IN A KEEPER
The first, last, and only thing you will need to get
back into skipping is a good rope. Really, you can skip
with any rope, but finding the right one will make
the workouts easier to pick up and, in the end, more
enjoyable.
Weight and material
Ultimately, finding the optimal balance between weight
and material is any skipper’s prerogative. Many of the
ropes that carry a satisfying weight are made of dense
rubber. While there is no motivation quite like the cold
lash of rubber on your shin, skipping newbies may want
to steer clear of rubber ropes.
If you are a confident and competent skipper, a
136 september 2014 WorldMags.net
to get fit
I Brendan Rolfe, BA, PTS, NWS
heavier, thicker rubber will allow you to generate good
rope speed and give you extra shoulder work. If you are a
beginner, consider choosing a beaded-woven rope. While
you should still be able to feel its weight in your hands,
this type of rope is made of more forgiving fibres that
won’t leave welts on your skin.
Handles
This is based on feel and is completely up to the
individual. Technically, no one handle is better than
another. Your choices are rubber, wood, plastic, and foam,
but it’s best to avoid slippery materials such as plastic.
Choose a rope with slightly thicker handles so that you
can hold on loosely while you skip—not worry about your
death grip fatiguing your hands.
Some ropes offer a ball-bearing attachment,
connecting rope to handle. This offers an advantage not
only because it gives you a smooth, uninhibited orbit, but
also because the rope won’t twist and get tangled.
Length
Most skipping ropes are adjustable. After purchasing
your new best friend, simply step on the midpoint of the
rope and pull the rope up tight to your shoulders. The
ends of the handles should line up with the tops of your
shoulders.
From there, it is about the feel you get while you
are skipping. Because people have different styles (for
example, how high you hold your hands), you may need
to adjust the rope length to get a better feel. When it all
comes together, it feels magical! >>
 WorldMags.net

SKIP THE INDOOR

WORKOUT

It’s summer! You should be outside

enjoying the sunshine and fresh
air. Perhaps the greatest benefit of
jumping rope is that you can take
it anywhere. Instead of running on
the spot, you can actually run while
you skip. You can also incorporate
our workout into your usual running
or outdoor exercise routine to add
variety and an extra challenge.

WorldMags.net alive.com 137

li f es t y le
WorldMags.net

A BEGINNER’S GUIDE TO SKIPPING

Skipping is done on your toes so that your heels never
touch the ground. Everyone’s style will vary in terms
of how far apart your feet are, how high your hands
are, and how high and fast you jump.

The key to becoming a good skipper is to relax.

This means that you should
> keep your jaw loose
> ensure your shoulders stay down and relaxed
> maintain a tall upper body
> feel like your wrists are doing most of the rotating
rather than your entire arms

DON’T SKIP THE REWARDS

Along with a diversion from your usual running,
biking, or stair-climbing routine, skipping offers
benefits not seen by other forms of cardio. You can
burn more than 200 calories in just 15 minutes of
skipping at a moderate pace.
Along with weight-loss benefits, skipping provides
an obvious cardio challenge. (Believe me, it will be
obvious when you get going.) This playground staple
can also help you to tone your shoulders, biceps,
and all your leg muscles, which will experience
the resistance-training benefits of absorbing a
light impact.
In addition, because of the cushioning and
coordination-enhancing nature of jumping rope,
it makes an ideal rehabilitation exercise in cases
involving the knees, hips, back, and surrounding
muscles. Another less obvious benefit of jumping
rope? Core and abdominal activation while you jump
means extra work on that waistline without having to
slog through crunch after boring crunch.
Instead of skipping your workout, try this skipping
workout for a whole-body toning session that’s sure to
make you sweat.
“Finding the optimal balance
between weight and material is
any skipper’s prerogative.”
SLALOM
Perform 3 sets of 20 seconds skipping,
followed by 40 seconds rest
> Throughout this exercise, channel your inner skier:
keep your knees and ankles together and your
shoulders square to the front.
> Begin facing forward with the rope behind you on
the ground.
> Start to skip, jumping with both feet at the same time
and getting into a rhythm.
> As you bring the rope around for your next hop,
jump and twist your hips as far to the left as possible
(jumping over the rope).
> As the rope comes up and over your head, crouch
down slightly and jump over the rope as it passes
underneath you.
> While in the air, jump and twist your hips all the way
over to the right side.
> For a more basic version, simply jump back to the
middle while twisting from one side, then twist to the
other side. >>

138 september 2014 WorldMags.net

 WorldMags.net
SPEED SKATER
Perform 3 sets of 30 seconds skipping,
followed by 30 seconds rest

> Begin facing forward with the rope behind

you on the ground.
> Start to skip, jumping with both feet at the same time
and getting into a rhythm.
> Once skipping comfortably, push off with your left
foot, jumping over the rope to your right foot.
> Land with both feet, but with weight mainly in your
right foot.
> Absorb the landing and then push off with your right
foot, jumping back to your left as the rope passes
underneath you.
> Continue this rhythm, keeping in mind that while
both feet are touching the ground when you jump
and land, the focus is mainly on the leg of the side ON-THE-SPOT MOUNTAIN CLIMBERS
you are jumping to. Perform 3 sets of 20 seconds skipping, followed
by 40 seconds rest

> Begin facing forward with the rope behind you on

the ground.
> Start to skip, jumping with both feet at the same time.
This exercise should be done as quickly as possible, so
it is crucial to establish a comfortable rhythm first.
> Once you have established a rhythm, begin to run on
the spot, bringing alternating knees up to waist height.
One step should coordinate with one revolution of the
rope underneath you.
IRON CROSS HOPSCOTCH > Remember to maintain a tall upper body. Bring your
Perform 3 sets of 30 seconds skipping, knees up—not your chest down.
followed by 30 seconds rest

> Begin facing forward with the rope behind

you on the ground.
> Start to skip, jumping with both feet at the
same time and getting into a rhythm.
> $&Ʉ0+Ʉ4*0-Ʉ' !/Ʉ!**/Ʉ)Ʉ*(+' / ɄŴɄ#*+.Ʉ
with your right leg.
> On the third revolution, land and jump with both feet.
> Without pausing, pick up your right foot and
complete 2 hops with your left leg.
> On the third revolution, land and jump with both feet.
This is the basic hopscotch pattern.
> To spice up the coordination factor and try something
new with your arms, cross your wrists as the rope
comes over your head on every third revolution
(the two-foot hop). Uncross your wrists as the - ))Ʉ*'! ƇɄ
ƇɄƇɄƇɄ$.Ʉ)Ʉ '$/ Ʉ+ -.*)'Ʉ/-$) -Ʉ)Ʉ
rope completes a revolution and comes over your nutrition and wellness specialist with RAWE Health Solutions. He
head again. a specializes in functional fitness and training elite-level athletes.

WorldMags.net alive.com 139

Why eat organic
WorldMags.net
food? Learn more at:
thinkcanadaorganic.ca

Celebrate Organic Week

Canada’s National Organic Week is the
largest annual celebration of organic food,
farming and products. Hundreds of
individual events are held across Canada,
showcasing the benefits of organic and its
positive impact on the environment and
human health. Events include everything
from pickling workshops to recipe
contests, farm tours, or organic food and
drink tastings in retail locations. Every
school, retailer, chef, organic grower or
advocate is encouraged to get involved.
Checkout www.OrganicWeek.ca to find
an organic celebration near you!

@organicweek /organicweek

COG
Canadian Organic Growers
Cultivons Biologique Canada

Organic Week is supported by regional partners, and organized by Canadian Organic Growers,
the Canada Organic Trade Association, and the Canadian Health Food Association.

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 WorldMags.net
Organic Week would like to extend
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li f es t y le
WorldMags.net

Yin
IS

yoga ? FOR
YOU

142 september 2014 WorldMags.net

 WorldMags.net

Find balance with this meditative practice

Deena Kara Shaffer I photos Scott Yavis

Ashtanga, Iyengar, restorative,

hot, flow, and power—there are
a variety of yoga styles to choose
from depending upon your
interests and abilities. Each offers
opportunities for bodily, emotional,
and spiritual strengthening and
insight. But Yin yoga stands out
with its transformative approach
to yoga practice.

WorldMags.net alive.com 143

li f es t y le
WorldMags.net
WHAT IS YIN YOGA?
In Yin yoga, postures are passively held from three
to eight minutes. This deep holding brings more
lengthening, elasticity, and therapeutic release to the
connective tissues, ligaments, bones, and joints than
more active yoga styles do. It also provides a profoundly
meditative opportunity to move past our frantic thoughts
and pace, and surrender body and mind.
“Through the long, relaxed holds,” says Angela
Jervis-Read, yoga teacher and owner of a yoga studio
in Toronto, “we are able to liberate the body’s fascial
network and release ingrained holding patterns.”
(The fascia is a layer of fibrous tissue that surrounds
muscles and blood vessels, binding, supporting, and
protecting them.)
YIN AND YANG
Yin yoga draws upon the classic Chinese philosophical
properties of yin and yang. Understanding these can
help us achieve greater wellness through balance.
By recognizing the yin and yang qualities of our
dispositions and ailments, we can balance them with
foods, herbs, acupuncture, and activities such as yoga.
Yin and yang are complementary rather than a
duality, and each of us is a blend of both. Melissa Carr,
DrTCM, says that “yin and yang are mutually supportive
forces.” Tuning in to the yin and yang tendencies of our
health and temperament can support equilibrium. Carr
recommends that we notice “where and when we feel
heat or cold, movement or stillness, expending or storing
energies.” From there, she encourages us to use yin and
THE 3 PRINCIPLES
OF YIN PRACTICE
1. Softness: Muscles should be
cool and relaxed.
2. Stillness: Practise without
moving, adjusting, or fidgeting.
3. Steadiness: Remain in the
posture for approximately three
to eight minutes; follow the
guidance of your yoga teacher.
144 september 2014 WorldMags.net
yang to shift out of stagnation or overstimulation
to find balance.
We can do this by practising Yin yoga. Sometimes
called Taoist yoga, Yin yoga is said to be one of the
oldest types of Hatha practices. An approach that helps
acclimate the body to meditation, Yin yoga was actively
- $)1$"*-/ Ʉ$)Ʉ/# ɄųŻŹŲ.Ʉ)ɄƖźŲ.Ʉ4Ʉ4*"Ʉ/ # -.Ʉ0'Ʉ
-$'' 4ƇɄ0'$ Ʉ$)&ƇɄ)Ʉ-#Ʉ*2 -.ƆɄ$)Ɩ.Ʉ+*+0'-$/4Ʉ
continues to grow.
YINS AND OUTS
Yin’s passive poses are done on the floor. The stillness
and relaxation of Yin postures help the body become
more flexible, enhance circulation, and clear energy
blockages. While active yoga styles call upon strength
and stamina, Yin targets areas of the body seldom
tended to.
“Connective tissue does not respond to quick
movements or short holds,” explains senior yoga teacher
Angie Ackerman. “Like a piece of toffee that you want to
share, it requires patience and a slow steady pull.”
“By manipulating the network that surrounds our
skeletal frame, organs, muscles, and other systems of the
body, we create space. Stagnation is a breeding ground
for disease. By opening up our channels we allow the
body room to do its work,” says Jervis-Read.
A Yin class often consists of twists, hip openers,
and forward bends. Ackerman explains that Yin poses
target the connective tissues of the pelvis downward and
that “the lower half of the body is yin, the upper half is
4)"ƆƔɄ*./0- .ƇɄ)( Ʉ$!! - )/'4Ʉ$)Ʉ$)ƇɄ(4Ʉ- . (' Ʉ
those of yang yoga classes, but come with important
differences, namely foot placement, spinal rounding, or
bent knees.
YINSIGHT
With fewer postures held for longer, Yin is intensely
meditative. Yin yogis work toward “supple bodies,
flexible minds, and deepened tolerance and patience,”
shares Jervis-Read. Yin invites us to be present through
discomfort, accept aches as they come and go, and resist
constant shifting. We are also urged to gently recognize
but not indulge the presence of distraction, self-doubt,
and mental list making. It may look as if you aren’t doing
much, but intense activity is going on inside the body.
PRACTICE TIPS
Yin is best suited to, and most benefits, those with an
already established yang practice. If you are immersed in
an active, muscular style of yoga, known as yang, Yin can
 WorldMags.net

“With fewer postures

held for longer, Yin is
intensely meditative.”

be a healthy addition to your practice. Ackerman says

that since“Yin does not teach you how to breathe, stretch,
or strengthen the muscles, Yin is a complement, not a
Yin and yang
replacement [for yang practice].” It is not recommended
for beginner yoga students. Yin and yang are two facets of
Ideally, Yin should be practised with a teacher. It can existence that complement each
be of indispensable support to practise with an adept other. This concept has existed since
teacher who can offer modifications and help through the Confucian times in ancient China
when the middle point was called
meditation of long holds. the Dao. Outside of this centre are
It’s also a good idea for pregnant women, seniors with yin and yang. When yin and yang
brittle bones, and those with a history of physical or are equal, the body is in a state of
emotional trauma to check with a health care practitioner wholeness and health.
and a skilled teacher before beginning a Yin practice.
As with any form of yoga or movement, overdoing it
is always possible, so it’s crucial to listen to your body
YIN YANG
carefully, particularly for indications of strain, pain,
panic, or unease. dark light

night day
Jervis-Read describes how in a Yin class “we are
on our edge, exploring our perceived limitations.” cold hot
Likewise, Ackerman holds that Yin “is the ultimate
form of meditation, transformational, emotionally and water fire
energetically.” Yin takes us to the depths, in body, mind
matter energy
and soul. a
moon sun
 )Ʉ-Ʉ#Ŧ -Ʉ$.ɄɄ' -)$)"Ʉ./-/ "$./Ʉ/Ʉ4 -.*)Ʉ)$1 -.$/4ƇɄ
feminine masculine
freelance writer on education and health, and published poet of
The Grey ToteɄƧˆ#$0' Ʉ- ..ƇɄŴŲųŵƨƆ

WorldMags.net alive.com 145

 WorldMags.net
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Multi-Supplements
Evolution of Multivitamins
David Khang, RHN

If at all possible, they want to avoid taking a handful of

When life was simpler, a daily
capsules. They need value. It’s understandable that
multivitamin was an excellent way to several supplements may be needed nowadays but
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All of us are experiencing the sense, if not the reality, are all natural. Look for value from a product that can
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Multivitamins
For those that are not getting their nutritional needs
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However, with the increased stress on our bodies,
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While multivitamins cover some of the basics, they
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When it comes to supplements, people want some
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They want convenience.
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 WorldMags.net
1 cup 50%
of cooked chickpeas contain
12 grams of dietary fibre.
TIRED OF THE SAME OLD HUMMUS? OUR RECIPES
TAKE THIS DIP TO NEW HEIGHTS ON PAGE 172.
WorldMags.net
food
of the vitamin C contained in an
apple is located just beneath its skin.
DO APPLES STILL KEEP THE DOCTOR AWAY?
GET TO THE CORE OF THE MATTER ON PAGE 181.
alive.com 149
fo od
WorldMags.net
ke
s
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y , RD Scott
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s

SQUASH IT!

150 september 2014 WorldMags.net

 WorldMags.net
Few crops can deliver the late summer
abundance that zucchini can. For
gardeners (and their neighbours, who
might become the victims of a drive-
by zucchini drop-off) it’s the vegetable
that seemingly keeps on giving. Shop
at local markets and you’re sure to
come across buckets of the squash,
from stinted to goliath varieties, with
temptingly low price tags.
Yet zucchini overload can be a nutritional boon. While
not often considered a superfood on par with kale or
broccoli, zucchini does harbour a range of essential
nutrients including vitamin B6, potassium, manganese,
and vitamin C. And with only about 30 calories in a
medium squash, indulging in the bounty of zucchini
won’t do your waistline any harm.
A bumper crop of zucchini, or les courgettes in French
parlance, can challenge the inventiveness of even the
most hard-working home cook. After all, you can only
hide so much in zucchini bread. Happily, there are many
other tasty ways to put all that squash to good use.
FROZEN ASSET
Have a never-ending pile of zucchini? You
can freeze shredded zucchini for later use
in recipes. Simply grate your zucchini and
measure it out in usable portion sizes, about
1 to 2 cups (250 to 500 mL). Then freeze and
store in airtight containers until a craving
for zucchini bread strikes. When ready to
use, thaw the shreds in a colander to remove
excess moisture.
CHOOSE WISELY
While leg-sized zucchinis are impressive, small
to medium-sized summer squashes tend to be
more tender. Look for those that are firm to
the touch with shiny, unblemished skin.
WorldMags.net
Zucchini Boats with
Mediterranean Rice Salad
These stuffed zucchini boats are a great way to use up
those squashes that have grown a little hefty under the
sun. Any extra rice salad can be tossed with some greens
and a dressing for a great stand-alone lunch.
3/4 cup (180 mL) brown rice
1 yellow bell pepper, diced
1 cup (250 mL) quartered cherry tomatoes
1/3 cup (80 mL) chopped kalamata or nicoise olives
1/3 cup (80 mL) chopped walnuts
1 garlic clove, minced
Salt and pepper, to taste
4 medium or large zucchinis
2 tsp (10 mL) grapeseed oil or camelina oil
1 cup (250 mL) shredded mozzarella
Juice of 1/2 lemon
Parsley, for garnish
Smoked paprika, for garnish
Bring 1 1/2 cups (350 mL) water to a boil in medium
saucepan. Add rice, stir, and simmer covered over low
heat until rice is tender, about 25 minutes. Drain any
excess water and then toss with bell pepper, tomatoes,
olives, walnuts, garlic, and salt and pepper to taste.
- # /Ʉ*1 )Ʉ/*ɄŶŲŲɄɄƧŴŲŲɄƨƆɄ'$ Ʉ*!!Ʉ ).Ʉ*!Ʉ
zucchini and cut in half lengthwise. Scoop out seeds and
pulp with spoon, leaving about 1/2 in (1.25 cm) shells.
' Ʉ50#$)$Ʉ*)Ʉ+-#( )/Ʉ++ -Ɲ'$) Ʉ&$)"Ʉ.# /ƇɄ
brush each with oil, and bake for 15 minutes or
until tender.
 0 Ʉ*1 )Ʉ/ (+ -/0- Ʉ/*ɄŵŷŲɄɄƧųźŲɄƨƆɄ
Stuff zucchini with rice mixture and top with cheese.
Return to oven until cheese has melted. Squeeze lemon
juice over the zucchini boats and serve garnished with
parsley and paprika.
Serves 4.
Each serving contains: 391 calories;
16 g protein; 19 g total fat (5 g sat. fat,
0 g trans fat); 44 g total carbohydrates
(10 g sugars, 6 g fibre); 315 mg sodium >>
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Zucchini Salmon Rolls
These seemingly sophisticated rolls are perfect for
party fare or as a light lunch. They are best served fresh,
but keep well in the fridge for a day or so. You can also
use smoked mackerel or trout and even try grilling
the zucchini strips. Extra sun-dried tomato spread is
excellent when strewn over crackers or rolled up in
sheets of nori.
1/2 cup (125 mL) shelled unsalted sunflower seeds
1/2 cup (125 mL) oil-packed sun-dried tomatoes
1 shallot, chopped
1 garlic clove, chopped
Juice of 1/2 lemon
1/8 tsp (0.5 mL) cayenne pepper
1/4 cup (60 mL) flat-leaf parsley
4 medium zucchinis
6 oz (165 g) smoked salmon, sliced
1 cup (250 mL) roasted red pepper, sliced
2 cups (500 mL) arugula
152 september 2014 WorldMags.net
' Ʉ.0)!'*2 -Ʉ. .Ʉ$)Ʉ*2'ƇɄ*1 -Ʉ2$/#Ʉ*'Ʉ2/ -ƇɄ)Ʉ
soak for about 4 hours.
Drain sunflower seeds and add to food processor or
high-powered blender along with sun-dried tomatoes,
shallot, garlic, lemon juice, cayenne, and 1/4 cup (60 mL)
water. Blend into slightly chunky mixture, making sure
to wipe down container’s sides with spatula a couple of
/$( .Ʉ/#-*0"#*0/ƆɄ0'. Ʉ$)Ʉ+-.' 4ƆɄ
Slice ends off zucchini and use flat-blade vegetable
peeler or mandoline to make long, wide strips.
Add dollops of sunflower seed mixture to one end of
zucchini strips and top with equal amounts of salmon,
roasted red pepper, and arugula. Tightly roll up zucchini
strips and stab toothpick through the middle to keep rolls
together.
Serves 6.
Each serving contains: 111 calories; 9 g protein;
5 g total fat (1 g sat. fat, 0 g trans fat); 10 g total
carbohydrates (5 g sugars, 3 g fibre); 262 mg sodium >>
 WorldMags.net

KEEPbeet-inspired
YOUR COOL
Contains
nutrients that enhance
Ashwagandha’s
calming
qualities.

Proudly
Canadian WorldMags.net www.AOR.ca
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Grilled Zucchini Salad

Zucchini becomes a whole new vegetable when flame - # /Ʉ"-$''Ʉ/*Ʉ( $0(ƆɄ'$ Ʉ50#$)$Ʉ$)/*Ʉ
licked. As for peppadew peppers, their perky name says 1/2 in (1.25 cm) rounds. Toss zucchini and
it all: these vibrant peppers add an irresistible sweet-fiery
pep to dishes. Native to South Africa, these up-and-
coming fruits can be found in the deli section of most
grocers.
To make this salad even more fetching, try using
multicoloured cherry tomatoes. A vegetable grill basket
is a handy way to grill up a bunch of vegetables at once
without the worry of losing any to the fire below.
3 medium zucchinis
1 cup (250 mL) peppadew peppers
1 tsp (5 mL) + 2 Tbsp (30 mL) olive oil or
camelina oil, divided
2 cups (500 mL) halved cherry tomatoes
Juice of 1/2 lemon
1 garlic clove, minced
2 tsp (10 mL) fresh thyme
1/4 tsp (1 mL) black pepper
2 oz (56 g) feta cheese, chopped
2 Tbsp (30 mL) chopped chives
+ ++ 2Ʉ+ ++ -.Ʉ2$/#ɄųɄ/.+ɄƧŷɄ(ƨɄ*$'ƆɄ' Ʉ
zucchini and peppers on grill; heat until
/ ) -Ʉ)Ʉ.*( Ʉ#-Ʉ(-&.Ʉ++ -ƆɄ ++ 2Ʉ
peppers will likely be finished before zucchini,
so remove from grill as needed. When cool
enough to handle, slice peppers in half.
In large bowl, toss together zucchini,
peppadew peppers, and tomatoes. In small
bowl, whisk together remaining oil, lemon juice,
garlic, thyme, and black pepper. Add dressing
to vegetables and toss to coat. Serve garnished
with feta cheese and chives.
Serves 4.
Each serving contains: 157 calories; 5 g protein;
11 g total fat (3 g sat. fat, 0 g trans fat);
ųųɄ"Ʉ/*/'Ʉ-*#4-/ .ɄƧźɄ"Ʉ.0"-.ƇɄŵɄ"Ʉ!$- ƨƉɄ
176 mg sodium >>

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Zucchini “Spaghetti” with Eggplant Chicken Sauce
When cut into spaghetti-like noodles, zucchini
becomes delightfully tender and an exciting substitute
for more calorie dense spaghetti. But this dish has
plenty of volume and dietary fibre, so you’ll still feel
plenty satisfied.
4 tsp (20 mL) grapeseed oil or camelina oil, divided
1 large eggplant, cut into 1/2 in (1.25 cm) pieces
3/4 lb (375 g) lean ground chicken
1 small yellow onion, finely diced
2 garlic cloves, minced
1 red or orange bell pepper, diced
1 chipotle chili pepper in adobo sauce, minced
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) ground black pepper
1 - 26 oz (739 mL) jar no-salt-added pasta sauce
1 Tbsp (15 mL) finely chopped fresh oregano
4 medium zucchinis, cut into thin strands*
Parmesan, for garnish
Heat 2 tsp oil (10 mL) in large skillet over medium heat.
Add eggplant and cook until softened, about 5 minutes.
Remove eggplant from heat and set aside.
156 september 2014 WorldMags.net
Heat remaining oil in pan and add chicken, onion, and
garlic. Cook until chicken is no longer pink and onion
has softened, about 7 minutes. Add bell pepper, chipotle
chili, salt, and pepper; cook for 2 minutes. Stir in pasta
sauce, oregano, and eggplant, and simmer for 5 minutes.
Divide zucchini strands among serving plates and
/*+Ʉ2$/#Ʉ ""+')/Ʉ.0 ƆɄ-)$.#Ʉ2$/#Ʉ"-/ Ʉ-( .)Ʉ
if desired.
Serves 4.
* Tip: There are a few ways you can create your zucchini
noodles. Although using a dedicated vegetable spiralizer
is the best option, you can use a serrated vegetable
peeler, a regular peeler, or mandoline to create wide
ribbons and then slice these into thin strands. Or
place a box grater on a flat surface so that the largest
grating holes are facing up. Use it just like you would
a mandoline by sliding the zucchini along it in long
strokes to create noodles.
Each serving contains: 304 calories; 22 g protein;
10 g total fat (3 g sat. fat, 0 g trans fat); 37 g total
carbohydrates (21 g sugars, 11 g fibre); 236 mg sodium >>
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A WORLD OF SQUASH
As implied by the term “summer squash,” zucchini’s
prime season is July to September. This means you
should keep an eye out at the local farmers’ market
for these exciting varieties that you won’t see in the
produce aisle come the winter chill.
Crookneck
This is a yellow heirloom squash with a distinctive
curved stem-end; there are smooth-skin and warty-
skin varieties. You can use crookneck squash as you
would its more common counterpart in recipes such as
frittatas, fritters, and gratins.
Globe
Also called eight-ball zucchini, the globe variety, with
its pale to dark green skin, is about the size of a softball.
When stuffed with everything from tabbouleh to meat
sauce, it makes for a stunning presentation.
Pattypan
These whimsical “flying saucer” summer squashes have
scalloped edges and most often come in yellow, green,
or white hues. Their toy-top shape makes them great
for grilling, roasting, or even pickling whole. Pattypan
are also wonderful when chopped and sautéed or stir-
fried.
Squash blossoms
The edible golden-orange flowering tip of the zucchini
was once a gourmet delicacy, but now is showing
up at an increasing number of farmers’ markets. The
blossoms with their subtle squash flavour and delicate
texture are often served stuffed and fried or baked, but
they are also excellent when gently torn and served
over summer salads, soups, and pasta dishes.
158 september 2014 WorldMags.net
Chilled Curry Zucchini
Yogurt Soup
This easy-to-make tangy soup will cause
bowls to empty quickly. Hasty chefs who
want to chill the soup quickly can place
the soup in a bowl, set it in an ice-water
bath, and stir it frequently until cool. Serve
garnished with some grated zucchini and
cracked black pepper.
2 tsp (10 mL) grapeseed oil or camelina oil
1 medium yellow onion, chopped
1 1/2 lbs (750 g) zucchini, chopped
2 garlic cloves, chopped
1 Tbsp (15 mL) curry powder
1 tsp (5 mL) black mustard seeds (optional)
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) black pepper
2 cups (500 mL) low-sodium
vegetable broth
1 cup (250 mL) plain Greek yogurt
2 Tbsp (30 mL) fresh basil
Juice of 1/2 lemon
Heat oil in large saucepan over medium
heat. Add onion and cook until softened,
about 6 minutes. Add zucchini and garlic
to pan; heat for 3 minutes. Stir in curry
powder, mustard seeds if using, salt, and
'&Ʉ+ ++ -ƉɄ# /Ʉ!*-ɄŵŲɄ. *).ƆɄ*0-Ʉ$)Ʉ
broth and 1 1/2 cups (350 mL) water, bring to
a boil, then reduce heat and simmer covered
for 15 minutes. Remove from heat and let
cool to room temperature.
0- ˆɄ.*0+ƇɄ$)Ʉ/# .Ʉ$!Ʉ)  ..-4ƇɄ2$/#Ʉ
yogurt, basil, and lemon juice. Chill soup
for at least 3 hours before serving. If soup
becomes too thick upon chilling, thin it out
with additional water.
Serves 6.
#Ʉ. -1$)"Ʉ*)/$).ƈɄźŲɄ'*-$ .ƉɄ
7 g protein; 4 g total fat (1 g sat. fat,
ŲɄ"Ʉ/-).Ʉ!/ƨƉɄźɄ"Ʉ/*/'Ʉ-*#4-/ .Ʉ
(7 g sugars, 1 g fibre); 257 mg sodium >>
 advertisement
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POWER UP
WITH PROTEIN
Most of us know that protein is important
for building muscle mass—but how much
should we eat, and when? After exercising,
chow down on foods that contain no more
than 10 to 20 grams of protein. These
Zucchini Ricotta Pancakes are packed with
18 grams of strength-promoting protein,
making them a smart (and delicious!)
post-workout meal.

1 cup (250 mL) organic oat flour

1/2 tsp (2 mL) cinnamon
1/2 tsp (2 mL) baking powder
1/2 tsp (2 mL) baking soda
1/4 tsp (1 mL) salt
1 Tbsp (15 mL) unsalted butter or coconut oil

' Ʉ50#$)$Ʉ$)Ʉ*') -ƇɄ.+-$)&' Ʉ2$/#Ʉ.'/ƇɄ)Ʉ

let rest while you prepare batter.
In large mixing bowl, stir together ricotta cheese, egg
yolks, sugar, lemon zest, and lemon juice. In separate
bowl, stir together flour, cinnamon, baking powder,
baking soda, and salt. Gently stir flour mixture into
cheese mixture.
Beat egg whites with electric mixer or whisk until soft
peaks form. Stir about one-quarter of the egg whites into
ricotta mixture and then fold in remaining whites gently
but thoroughly. Squeeze excess water from zucchini in
Zucchini Ricotta Pancakes colander, then fold into batter.
Heat skillet over medium heat. Add butter or coconut
As with zucchini bread, shredded zucchini can add
a nutritional boost to pancakes. Folding in whipped
egg whites produces truly fluffy pancakes that are
brightened with lemon essence. The batter can be
prepared the night before, but it’s best to leave it out
at room temperature for about one hour before using.
Top with berries and maple syrup.
2 cups (500 mL) grated zucchini
1 cup (250 mL) ricotta cheese
4 large free-range eggs, separated
2 Tbsp (30 mL) coconut sugar or other raw style sugar
//# 2Ʉ 4ƇɄ
ƇɄƇɄ$.ɄɄ$ /$/$)ƇɄ)0/-$/$*)Ʉ2-$/ -ƇɄ)Ʉ- $+ Ʉ
Zest of 1 lemon
Juice of 1/2 lemon
*$'Ʉ/*Ʉ.&$'' /Ʉ)Ʉ( '/ƆɄ*0-ɄųƤŶɄ0+ɄƧŸŲɄ(ƨɄ// -Ʉ!*-Ʉ
each pancake into pan and cook for 2 minutes per side, or
until golden. To keep pancakes warm, transfer them onto
baking sheet in preheated 200 F (90 C) oven as you go.
Serves 4.
#Ʉ. -1$)"Ʉ*)/$).ƈɄŵŶŶɄ'*-$ .ƉɄųźɄ"Ʉ+-*/ $)ƉɄ
ųŸɄ"Ʉ/*/'Ʉ!/ɄƧźɄ"Ʉ./ƆɄ!/ƇɄŲɄ"Ʉ/-).Ʉ!/ƨƉɄŵŵɄ"Ʉ/*/'Ʉ
carbohydrates (9 g sugars, 3 g fibre); 403 mg sodium a
developer. He is also the author of Muffin Tin Chef and
The No-Cook, No-Bake CookbookɄƧ'4.. .Ʉ- ..ƇɄŴŲųŴƇɄŴŲųŵƨƆ

160 september 2014 WorldMags.net

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life OF
pi(e)
Healthy and delicious desserts
Matthew Kadey, MSc, RD I photos Scott Yavis I styling Lawrewn Moneta

A slice of
BETA CAROTENE
This decadent tasting pie has a
nutritious side, too. Butternut squash
is loaded with beta carotene, an
antioxidant that may help protect the
brain from age-related decline.

162 september 2014 WorldMags.net

 WorldMags.net
Few things finish off a meal with family
or friends like a slice of homemade pie.
Yet most traditional pies can torpedo
your diet with an avalanche of calories
from not-so-stellar sources, namely white
sugar, white flour, and lard or shortening.
$ Ʉ) Ʉ)*/Ʉ ɄɄ"0$'/4Ʉ$)0'" ) ƆɄ# . Ʉ!- .#Ʉ/& .Ʉ
on this cherished dessert will surely bring smiles to any
table of pie lovers and include the ingredients needed to
&)*&Ʉ/# (Ʉ$)/*Ʉ)0/-$/$*)'Ʉ.#+ ƆɄ$ .Ʉ- ɄɄ"- /Ʉ24Ʉ/*Ʉ
use up Mother Nature’s late-summer abundance of fresh
fruits and vegetables.
Spelt Pie Crust
$ Ʉ-0./Ʉ)Ʉ ɄɄ)0/-$/$*)'Ʉ0ƆɄ )Ʉ/#$.Ʉ2#*' Ʉ"-$)Ʉ
version, shortening and lard are replaced with butter.
Slightly sweet-tasting whole grain spelt flour makes a pie
crust that is more tender and less dense than those made
using whole wheat flour.
As an ancient grain, spelt is also thought to be more
nutritious and easier to digest than today’s hybridized
wheat. Because it’s a whole grain, spelt flour can spoil
more quickly than processed flours and is best stored in
the refrigerator or freezer to preserve freshness.
2 cups (500 mL) whole spelt flour
1/2 tsp (2 mL) salt
3/4 cup (180 mL) cold unsalted butter, cubed,
or vegan shortening
2 Tbsp (30 mL) cider vinegar
1 Tbsp (15 mL) honey
1/4 cup (60 mL) cold water
' Ʉ.+ '/Ʉ!'*0-ƇɄ.'/ƇɄ)Ʉ0// -Ʉ$)Ʉ!**Ʉ+-* ..*-Ʉ
container and pulse mixture until you have a crumbly,
coarse meal. You can also use a pastry cutter to cut butter
$)/*Ʉ/# Ʉ!'*0-ƆɄ
Ʉ1$) "-ƇɄ#*) 4ƇɄ)Ʉ2/ -ƆɄ0'. Ʉ0)/$'Ʉ
mixture begins to come together into a doughy ball. If
too crumbly, add additional water only 1 Tbsp (15 mL)
at a time. However, dough should not be overly sticky.
Remove dough from container and divide into
2 equal-sized balls. Flatten balls into discs, wrap tightly,
and refrigerate for 30 minutes. When ready to use, let
dough sit at room temperature for about 5 minutes.
Makes a bottom and top crust for 1 pie.*
* If making an open-faced pie, half of the dough can be
frozen for up to 3 months for future use.
WorldMags.net
Butternut Pecan Pie
Crunchy pecans offer some textural contrast to the
creamy butternut squash filling, while the quartet of
spices ups the warming flavour.
1 1/2 lbs (700 g) butternut squash, peeled, seeded, and
cut into 1 in (2.5 cm) cubes (about 4 cups/1 kg)
3 large free-range eggs
1/2 cup (125 mL) full-fat coconut milk
1/3 cup (80 mL) organic coconut sugar or
other raw-style sugar
1 tsp (5 mL) vanilla extract
1/2 tsp (2 mL) ground cinnamon
1/4 tsp (1 mL) ground ginger
1/4 tsp (1 mL) ground cloves
1/4 tsp (1 mL) nutmeg
Pinch of salt
Prepared spelt pie dough
3/4 cup (180 mL) pecan halves
2 Tbsp (30 mL) maple syrup
Set steamer basket in large saucepan and fill with
ųɄ$)ɄƧŴƆŷɄ(ƨɄ2/ -ƆɄ' Ʉ.,0.#Ʉ$)Ʉ+)ƇɄ*1 -ƇɄ)Ʉ./ (Ʉ
over boiling water until very tender, about 15 minutes.
Let cool. You can also roast squash in a 400 F (200 C)
oven until tender.
- # /Ʉ*1 )Ʉ/*ɄŵŹŷɄɄƧųŻŲɄƨɄ)Ʉ. /Ʉ-&Ʉ$)Ʉ*//*(Ʉ
third of oven.
' Ʉ**' Ʉ.,0.#Ʉ$)Ʉ!**Ʉ+-* ..*-Ʉ*)/$) -Ʉ)Ʉ
blend until very smooth. Add eggs, coconut milk, sugar,
vanilla, spices, and pinch of salt; blend until combined.
Roll prepared pie dough between 2 sheets of
+-#( )/Ʉ++ -Ʉ$)/*ɄɄųŴɄ$)ɄƧŵŲɄ(ƨɄ$-' ƆɄ 'Ʉ*!!Ʉ/*+Ʉ
sheet and invert dough into lightly greased 9 in (23 cm)
+$ Ʉ+)ƆɄ 'Ʉ*!!Ʉ- ($)$)"Ʉ++ -ƆɄ !Ʉ)  ƇɄ/-$(Ʉ-0./Ʉ
with kitchen shears so it overhangs edge of pan by about
1 in (2.5 cm). Use both hands to pinch (flute) edge of crust
by pushing the thumb of one hand in between the thumb
and index finger of the opposite.
Scatter pecans over crust and drizzle maple syrup
*1 -Ʉ/*+ƆɄ*0-Ʉ0// -)0/Ʉ($3/0- Ʉ*1 -Ʉ+ ).Ʉ)Ʉ+' Ʉ
pan in oven. Bake until set and no longer jiggly in the
centre, about 45 minutes.
Let cool at room temperature for 1 hour, then
refrigerate to cool completely before serving.
 -1 .ɄźƆ
#Ʉ. -1$)"Ʉ*)/$).ƈɄŶŴŷɄ'*-$ .ƉɄźɄ"Ʉ+-*/ $)ƉɄ
27 g total fat (13 g sat. fat, 0 g trans fat); 44 g total
carbohydrates (17 g sugars, 4 g fibre); 172 mg sodium >>
alive.com 163
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Cherry Chocolate Pies
Muffin-sized pies make for perfect portion control, but
the cherry-chocolate mixture is so delicious you’ll be
tempted to reach for a second one. You can also create
a fanciful lattice top by rolling half of the spelt dough
out into a rectangle, slicing small strips the diameter
of muffin cups, and then using these to create a lattice
pattern over each pie.
3 1/2 cups (850 mL) sweet cherries, pitted and halved
3 oz (85 g) dark chocolate, finely chopped
1/3 cup (80 mL) organic coconut sugar or
other raw-style sugar
1 Tbsp (15 mL) cornstarch or arrowroot powder
Juice of 1/2 lemon
3/4 tsp (4 mL) cinnamon
1/2 tsp (2 mL) almond extract
Prepared spelt pie dough (see recipe on page 163)
1 whole free-range egg, beaten
164 september 2014 WorldMags.net
C IS FOR cherries
Cherries are a good source of vitamin C that
may help trim blood pressure numbers.
In large bowl, stir together cherries, dark chocolate,
sugar, cornstarch or arrowroot powder, lemon juice,
cinnamon, and almond extract.
- # /Ʉ*1 )Ʉ/*ɄŵŹŷɄɄƧųŻŲɄƨƆ
Grease 12 standard-sized metal muffin cups. Break
first disc of spelt dough into 12 equal-sized balls. Roll out
#Ʉ''Ʉ$)/*ɄųƤźɄ$)ɄƧŲƆŵɄ(ƨɄ/#$&Ʉ$-' .ƇɄ(&$)"Ʉ.0- Ʉ
they are big enough to fill muffin cups with a little bit of
overhang. If needed, borrow some dough from remaining
half of pie dough since tops do not need to be as large as
the bottoms.
- ..Ʉ$-' .Ʉ*!Ʉ*0"#Ʉ$)/*Ʉ(0!!$)Ʉ0+.Ʉ)Ʉ!$''Ʉ #Ʉ
with an equal amount of cherry filling.
Divide remaining half of pie dough, and roll out
12 more circles that are slightly smaller than the circles
0. Ʉ!*-Ʉ+$ Ʉ*//*(.ƆɄ' Ʉ/# Ʉ$-' .Ʉ*1 -Ʉ #Ʉ+$ Ʉ
cup and gently crimp dough together around the edges
to adhere.
Brush tops with egg. Using small paring knife, cut 2
small slits in an X pattern in top of each pie to allow for
venting.
Bake for 20 minutes, or until crust is golden and filling
is bubbling. Let cool for several minutes and then very
carefully use butter knife to loosen edges of each pie
and gently lift each out.
Serves 12.
#Ʉ. -1$)"Ʉ*)/$).ƈɄŴźźɄ'*-$ .ƉɄŶɄ"Ʉ+-*/ $)ƉɄ
16 g total fat (9 g sat. fat, 0 g trans fat); 33 g total
-*#4-/ .ɄƧųŷɄ"Ʉ.0"-.ƇɄŷɄ"Ʉ!$- ƨƉɄųŲźɄ("Ʉ.*$0(ɄɄ>>
FROZEN CHERRIES
For ease, you can use frozen (thawed)
cherries that are already pitted. However,
it’s best to add a little more cornstarch or
arrowroot powder to make up for the extra
juices that thawed frozen cherries release.
 WorldMags.net

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enzymes, phytonutrients, and antioxidants. We ensure the
processing temperature always stays below 48°C (118°F).
The end result is raw nutrition from whole plants, capturing
all the vibrant energy and goodness of nature.
Even when you grow certified organic non-GMO plants, it’s
important to test for GMOs and hundreds of other unwanted
contaminants. We excel at making sure that every possible
test has been conducted to ensure you receive the safest,
most beneficial products possible.

www.wholeearthsea.com
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A
le A DAY
Noshing on apples regularly can lower
levels of oxidized LDL (bad) cholesterol.

- # /Ʉ*1 )Ʉ/*ɄŵŷŲɄɄƧųźŲɄƨɄ)Ʉ. /Ʉ-&Ʉ$)Ʉ*//*(Ʉ

Apple Cheddar Rosemary Pie
This riff on apple pie has a definite sweet and savoury
personality—a slice can hit the spot for brunch or can
be served alongside a salad for lunch. If you want a little
added crunch, consider tossing some chopped walnuts
into the apple mixture.
2 1/2 lb (1.25 kg) tart apples, chopped into
1/2 in (1.25 cm) pieces
1/4 cup (60 mL) organic coconut sugar or
other raw-style sugar
2 Tbsp (30 mL) spelt or almond flour
1 Tbsp (15 mL) chopped rosemary
1/4 tsp (1 mL) salt
Prepared spelt pie dough (see recipe on page 163)
1 cup (250 mL) shredded low-sodium sharp
cheddar cheese
1 large free-range egg, beaten
third of oven.
In large bowl, toss together apples, sugar, flour,
rosemary, and salt.
Roll 1 portion of prepared spelt pie dough between
2 sheets of parchment paper into roughly a 12 in (30 cm)
$-' ƆɄ 'Ʉ*!!Ʉ/*+Ʉ.# /Ʉ)Ʉ$)1 -/Ʉ*0"#Ʉ$)/*Ʉ'$"#/'4Ʉ
"- . ɄŻɄ$)ɄƧŴŵɄ(ƨɄ+$ Ʉ+)ƆɄ 'Ʉ*!!Ʉ- ($)$)"Ʉ++ -ƆɄ
If needed, trim crust with kitchen shears so it overhangs
/# Ʉ " Ʉ*!Ʉ+)Ʉ4Ʉ*0/ɄųɄ$)ɄƧŴƆŷɄ(ƨƆɄ*0-Ʉ++' Ʉ($3/0- Ʉ
into pie shell and sprinkle cheese over top.
Roll remaining portion of dough between sheets
of parchment paper into a circle slightly smaller than
*//*(Ʉ-*0)ƆɄ 'Ʉ*!!Ʉ/*+Ʉ.# /Ʉ)Ʉ$)1 -/Ʉ*0"#Ʉ*)/*Ʉ
++' Ʉ($3/0- ƆɄ 'Ʉ*!!Ʉ- ($)$)"Ʉ++ -ƆɄ !Ʉ)  ƇɄ/-$(Ʉ
top crust so it overhangs evenly. Tuck top crust under
bottom crust, sealing them together and making a plump
edge. Use both hands to pinch (flute) edge of crust by
pushing the thumb of one hand in between the thumb
and index finger of the opposite. Brush top and edge
with egg, and use paring knife to slice 6 steam vents in
top crust.
Bake pie for 45 to 50 minutes, or until top is golden
brown. Let cool for about 30 minutes before slicing.
 -1 .ɄźƆ
Each serving contains: 441 calories; 10 g protein;
22 g total fat (13 g sat. fat, 0 g trans fat); 51 g total
carbohydrates (24 g sugars, 7 g fibre); 235 mg sodium >>

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{
The finest nuts, seeds, and
EDEN Snacks dried fruit that can be found -
Good Food Healthy protein, complex carbs,
fats, and sugars.
©2014 Eden Foods 07070

Energizing and Pure. | edenfoods.com

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EASY AS PIE
A pie is only as good as its crust. These tips
will help make you a pie-making pro.
Fat chance
All-butter crusts have wonderful richness, but
for better flavour and improved nutrition try
to source organic butter gleaned from grass-
fed cows. For a flakier crust don’t overwork
the butter into the flour—blend it into the flour
just until it’s reduced to the size of peas. For a
dairy-free crust, you can experiment with using
unmelted coconut oil or one of the increasing
number of dairy-free organic shortenings now
available.
Cold shoulder
It’s best to work with very cold butter, so try
placing it in the freezer for 30 minutes before
blending into the flour. You can also do the
same with coconut oil or dairy-free shortening.
Warm fat will be absorbed by the flour instead
of coating it, resulting in a less flaky, tougher
crust. To keep things cool, you can also
refrigerate your rolling pin before using it and
also the pie with its filling while you roll the top
crust. Attempt to make your pies during the
time of day when your kitchen is at its coolest.
Add acid
A touch of cider vinegar serves to help
tenderize the crust.
Roll play
Rolling dough between sheets of parchment
paper can help immensely in avoiding a sticky
situation and transferring the rolled dough from
work station to pie plate. You can lightly flour
the parchment paper to further limit sticking.
Give it a wash
Brushing the tops of pies with a beaten egg
wash will produce a drool-worthy golden colour
and a glossy finish. You want to apply a fairly
thin coating, preferably with a pastry brush,
with no puddles. Whisking the egg with a
couple of teaspoons of water will help thin out
the glaze for better brushing.
Pan handling
The dish you bake your pie in plays an
important role in the outcome of a crowd-
pleasing pie. Glass is a great option because
it heats slowly and allows the heat to spread
evenly. Ceramic also helps pies cook evenly and
gently, without drying them out. In the oven, it’s
wise to place the pie pan on a baking sheet to
catch any possible overflow that seeps out of
the pie.
168 september 2014 WorldMags.net
Lemon Greek Yogurt Pie
with Blueberry Compote
Bursting with lemon brightness, this pie is neither too sweet
nor too rich. It also demonstrates just how versatile protein-
rich Greek yogurt can be in the kitchen. For the richest lemony
flavour, use fresh lemon juice, not the inferior kind that comes
in a bottle. The pie is particularly great with the almond flour
crust on page 170. Be sure to chill crust before filling and
baking.
1 cup (250 mL) plain Greek yogurt
1/4 cup (60 mL) honey
Zest of 1 lemon
1/2 cup (125 mL) fresh lemon juice
2 large free-range eggs
Prepared almond pie dough (see recipe on page170)
1 1/2 cups (350 mL) fresh or frozen blueberries
1/4 cup (60 mL) water
2 Tbsp (30 mL) maple syrup or honey
1/2 tsp (2 mL) cinnamon
1/2 tsp (2 mL) almond extract
1 1/2 tsp (7 mL) cornstarch or arrowroot powder
- # /Ʉ*1 )Ʉ/*ɄŵŲŲɄɄƧųŷŲɄƨɄ)Ʉ. /Ʉ*1 )Ʉ-&Ʉ$)Ʉ*//*(Ʉ
third of oven.
In large bowl, whisk together yogurt, honey, lemon zest,
and lemon juice. Stir in eggs, one at a time.
Using your fingers, press prepared almond dough into
lightly greased 9 in (23 cm) pie plate. You can also try rolling
dough into a circle with a rolling pin between 2 sheets of
parchment paper until about 1/4 in (0.5 cm) thick and then
place in pie dish.
Add yogurt mixture to prepared pie crust and bake
until centre is set, about 32 minutes. Let pie cool at room
temperature for 30 minutes and then chill in refrigerator for
at least 1 hour before serving.
To make the compote, place blueberries, water, maple
syrup or honey, cinnamon, and almond extract in medium-
sized saucepan. Bring to a boil, reduce heat, and simmer
over medium-low heat, stirring occasionally, for 20 minutes.
Dissolve cornstarch or arrowroot powder in 1 Tbsp (15 mL)
water, stir into blueberry mixture and heat for 1 minute, or
until thickened. If mixture thickens too much, thin with
some water.
Serve slices of lemon pie topped with blueberry sauce.
 -1 .ɄźƆ
Each serving contains: 199 calories; 9 g protein; 7 g total fat
(3 g sat. fat, 0 g trans fat); 27 g total carbohydrates
(19 g sugars, 1 g fibre); 120 mg sodium >>
 WorldMags.net

Protein POWER
Made by straining away the excess liquid,
Greek yogurt delivers about twice as
much protein as traditional yogurt. This
makes it particularly helpful in boosting
the satiety factor of desserts.

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Gluten-Free Almond Pie Crust
This gluten-free pie crust is simple to put
together and stars almond flour, which is
loaded with vitamin E and heart-healthy
monounsaturated fat.
Almond flour is susceptible to burning in the
oven. You can help counteract this tendency to
burn by placing crust that has been pressed into
a pie pan in the freezer for about 30 minutes
before filling and baking.
It’s advisable, when substituting almond pie
crust in your favourite recipes, to reduce oven
temperature by about 50 F (10 C) from what the
recipe calls for and simply bake for a longer
period of time.
Ideal for pies that don’t require the filling
to be cooked in the crust, simply bake almond
-0./Ʉ/ɄŵŷŲɄɄƧųźŲɄƨɄ!*-Ʉ*0/ɄųŲɄ($)0/ .ƇɄ*-Ʉ
until golden brown.
2 cups (500 mL) blanched almond flour
2 Tbsp (30 mL) cold unsalted butter or
unmelted coconut oil
1 Tbsp (15 mL) honey
1 large free-range egg
1/4 tsp (1 mL) salt
' Ʉ'(*)Ʉ!'*0-ƇɄ0// -Ʉ*-Ʉ**)0/Ʉ*$'ƇɄ#*) 4ƇɄ
egg, and salt in food processor container and
pulse until mixture begins to clump together.
Using your fingers, press dough into lightly
greased 9 in (23 cm) pie plate. You can also try
rolling dough into a circle with a rolling pin
between 2 sheets of parchment paper until about
1/4 in (0.5 cm) thick and then place in pie dish.
Makes bottom crust for 1 pie.
//# 2Ʉ 4ƇɄ
ƇɄƇɄ$.ɄɄ$ /$/$)ƇɄ)0/-$/$*)Ʉ2-$/ -ƇɄ)Ʉ #Ʉ. -1$)"Ʉ*)/$).ƈɄŵŻźɄ'*-$ .ƉɄźɄ"Ʉ+-*/ $)ƉɄ
recipe developer. He is also the author of Muffin Tin Chef and
The No-Cook, No-Bake CookbookɄƧ'4.. .Ʉ- ..ƇɄŴŲųŴƇɄŴŲųŵƨƆ
170 september 2014 WorldMags.net
Peach Pistachio Pie
Here’s the perfect way to put those end-of-season peaches
to good use. Ginger adds a little zing. Of course, feel free
to serve à la mode.
1/2 cup (125 mL) organic rolled oats
1/3 cup (80 mL) unsalted shelled pistachios
2 1/2 lb (1.25 kg) peaches (about 6 fruits)
3 Tbsp (45 mL) maple syrup
1 Tbsp (15 mL) lemon juice
2 tsp (10 mL) grated fresh ginger
3/4 tsp (4 mL) cinnamon
Prepared spelt pie dough (see recipe on page 163)
1 large free-range egg, beaten
- # /Ʉ*1 )Ʉ/*ɄŵŹŷɄɄƧųŻŲɄƨɄ)Ʉ. /Ʉ-&Ʉ$)Ʉ*//*(Ʉ
third of oven.
' Ʉ*/.Ʉ)Ʉ+$./#$*.Ʉ$)Ʉ!**Ʉ+-* ..*-Ʉ*)/$) -Ʉ
and grind until broken up into small pieces.
'$ Ʉ)ɄɄ$)Ʉ*//*(Ʉ*!Ʉ #Ʉ+ #ƆɄ' Ʉ$)Ʉ+*/Ʉ*!Ʉ
boiling water for about 20 seconds and remove with
slotted spoon. Once cool enough to handle, remove skins.
Slice peaches and mix with oat-pistachio mixture, maple
syrup, lemon juice, ginger, and cinnamon.
Roll 1 portion of prepared pie dough between 2 sheets
of parchment paper into roughly a 12 in (30 cm) circle.
 'Ʉ*!!Ʉ/*+Ʉ.# /Ʉ)Ʉ$)1 -/Ʉ*0"#Ʉ$)/*Ʉ'$"#/'4Ʉ"- . Ʉ
ŻɄ$)ɄƧŴŵɄ(ƨɄ+$ Ʉ+)ƆɄ 'Ʉ*!!Ʉ- ($)$)"Ʉ++ -ƆɄ !Ʉ)  ƇɄ
trim crust with kitchen shears so it overhangs edge
*!Ʉ+)Ʉ4Ʉ*0/ɄųɄ$)ɄƧŴƆŷɄ(ƨƆɄ*0-Ʉ+ #Ʉ($3/0- Ʉ$)/*Ʉ
pie shell.
Roll remaining portion of dough between sheets
of parchment paper into a circle slightly smaller than
*//*(Ʉ-*0)ƆɄ 'Ʉ*!!Ʉ/*+Ʉ.# /Ʉ)Ʉ$)1 -/Ʉ*0"#Ʉ*)/*Ʉ
+$ Ʉ($3/0- ƆɄ 'Ʉ*!!Ʉ- ($)$)"Ʉ++ -ƆɄ !Ʉ)  ƇɄ/-$(Ʉ/*+Ʉ
crust so it overhangs evenly. Tuck top crust under bottom
crust, sealing them together and making a plump edge.
Use both hands to pinch (flute) edge of crust by pushing
the thumb of one hand in between the thumb and index
finger of the opposite. Brush top and edge
with egg, and use paring knife to slice 6 steam vents in
top crust.
Bake pie for 45 minutes, or until top is golden brown.
Let cool for about 30 minutes before slicing.
Serves 10.
22 g total fat (12 g sat. fat, 0 g trans fat); 45 g total
carbohydrates (15 g sugars, 7 g fibre); 127 mg sodium a
 WorldMags.net

Peachy KEEN
One of summer’s quintessential fruits,
peaches are a source of vitamins A and C,
and heart-healthy potassium.

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Heightened
HUMMUS Chickpea dips that delight
Allison Day, RHN I photos Scott Yavis I styling Lawren Moneta

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Green Machine
Protein Hummus
Easily whipped up in a matter of minutes, this protein-
-$#Ʉ+*2 -Ʉ.)&Ʉ2*0'Ʉ(& Ʉ*+ 4 Ʉ+-*0ƆɄ
Creamy, hearty, and nutritious,
1 cup (250 mL) cooked chickpeas
chickpeas are the ultimate base for 1 cup (250 mL) tightly packed fresh spinach
dairy-free dips. Reaching far beyond 1/2 cup (125 mL) frozen, defrosted,
shelled edamame, plus 2 Tbsp (30 mL) for garnish
classic hummus, these legumes
1/4 cup (60 mL) hulled hempseeds
become effortlessly elevated when 2 Tbsp (30 mL) water
blended with a few savoury Zest of 1 lime
1 Tbsp (15 mL) lime juice
(and sweet) components. 1 tsp (5 mL) ground cumin
1/2 tsp (2 mL) sea salt
Chickpeas are rich in a range of nutrients. With one 1/4 tsp (1 mL) ground pepper
cup supplying nearly 50 percent and 30 percent of
our recommended daily intake of fibre and protein,
respectively, they support digestive health, blood sugar
balance, and satiety.
The two most common varieties of chickpeas include
the firmer desi and the velvety kabuli. Their colours
range from tan to brown, green, red, and black. Darker
varieties have a more toothsome texture, making them
ideal for use in salads
and soups.
Whether you cook your own chickpeas or open a can,
the following hummus recipes are sure to delight and
surprise.
WorldMags.net
' Ʉ''Ʉ$)"- $ )/.ƇɄ 3 +/ɄŴɄ.+ɄƧŵŲɄ(ƨɄ (( ƇɄ
$)Ʉ!**Ʉ+-* ..*-ƆɄ0-ˆ Ʉ0)/$'Ʉ.(**/#ƇɄ./*++$)"Ʉ/*Ʉ
scrape down sides if necessary. Transfer to serving bowl
and garnish with reserved edamame.
Hummus can be kept covered in refrigerator>> for up to
1 week.
Serves 6.
Each serving contains: 97 calories;
6 g protein; 4 g total fat (0 g sat. fat,
0 g trans fat); 9 g carbohydrates
(2 g sugars, 2 g fibre); 202 mg sodium
alive.com 173
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HARVEST PECAN PUMPKIN HUMMUS COOKIE DOUGH HUMMUS

Combining all the flavours of candied yams, this hummus
is the quintessential balance of savoury and sweet.
1/3 cup (80 mL) pecan halves, plus 1 Tbsp (15 mL)
chopped pecans, for garnish
2 garlic cloves, minced
1 1/2 cups (350 mL) cooked chickpeas
1/2 cup (125 mL) pumpkin purée (canned or fresh)
or sweet potato purée
1 Tbsp (15 mL) lemon juice
1 Tbsp (15 mL) grainy mustard
2 tsp (10 mL) maple syrup
1/2 tsp (2 mL) sea salt
1/2 tsp (2 mL) dried thyme
1/2 tsp (2 mL) ground pepper
1/4 tsp (1 mL) dried ginger or 1 tsp (5 mL) minced fresh ginger
1/8 tsp (0.5 mL) ground nutmeg
In food processor, pulse halved pecans and garlic until paste
forms. Add remaining ingredients and purée until smooth,
stopping to scrape down sides if necessary.
Transfer to serving bowl and garnish with additional
chopped pecans. Serve at room temperature with soft pita bread,
crackers, or crudités, or use as a condiment on sandwiches,
salads, or baguette.
Hummus can be kept covered in refrigerator for up to 1 week.
Serves 6.
Each serving contains: 127 calories; 5 g protein;
6 g total fat (1 g sat. fat, 0 g trans fat); 16 g carbohydrates
(4 g sugars, 3 g fibre); 233 mg sodium
The chickpea flavour disappears into the
background, leaving you with pure cookie
dough bliss. This also makes a sneakily healthy
after-school snack.
1 1/2 cups (350 mL) cooked chickpeas
2 Tbsp (30 mL) almond butter or peanut butter
2 Tbsp (30 mL) coconut oil, room temperature
2 Tbsp (30 mL) maple syrup
1 tsp (5 mL) ground cinnamon
1 tsp (5 mL) vanilla extract
1/4 tsp (1 mL) sea salt
1/4 cup (60 mL) mini dairy-free chocolate chips
' Ʉ''Ʉ$)"- $ )/.ƇɄ 3 +/Ʉ#**'/ Ʉ#$+.ƇɄ$)Ʉ
!**Ʉ+-* ..*-ƆɄ0-ˆ Ʉ0)/$'Ʉ.(**/#ƇɄ./*++$)"Ʉ/*Ʉ
scrape down sides if necessary. Transfer mixture
to medium bowl and stir in chocolate chips.
Cover and chill for at least 2 hours.
Serve with apple slices, pear slices, or celery
sticks for dipping. Once chilled, hummus can
also be rolled into bite-sized balls and served as
cookie dough “truffles.”
Hummus can be kept covered in refrigerator
for up to 1 week.
Serves 6.
Each serving contains: 193 calories; 5 g protein;
11 g total fat (6 g sat. fat, 0 g trans fat);
22 g carbohydrates (10 g sugars, 3 g fibre);
103 mg sodium >>

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Rediscover the Wisdom®

INTRODUCING
ST FRANCIS’ NEXT GENERATION OF HERBALS!

St. Francis’ new herbal capsules provide concentrated effectiveness through a powdered extract. How
are these powdered extracts made? They are essentially dried tinctures! First, a liquid extract is made from
our herbs. Then, through a benign, low heat process, the liquid portion (i.e. alcohol and distilled water) is
evaporated, leaving behind the powdered extract that is alcohol-free.
These high potency extracts are typically 5:1 extracts, meaning that every mg of the crude equivalent in the
extract is 5 times more potent than the equivalent amount in the raw form of the herb. In stark contrast, it’s
this raw form that’s used in many of the herbal capsules out there today, making for a less concentrated and
less assimilable natural health product.
Made from certified organic herbs, these capsules provide a high potency daily dose requiring only two
caps per day. With 60 vegicaps in each bottle, that’s a month’s supply.
Now available from St Francis Herb Farm –14 new and innovative powdered extracts, i.e., Ashwagandha,
Astragalus, Dandelion, Ginger, Ginkgo, Hawthorn, Lemon Balm, Milk Thistle, Olive leaf, Passion Flower,
Rhodiola, Valerian, Echinace®, & Fenugreek/Blessed Thistle. This exciting addition to our family of powdered
extracts joins our current line of Deep Immune®, Strest®, HepatoDR® and Fémance® Vitex Combo.

For more information on these products, visit our website.

Follow us Tel: 1.800.219.6226 | Fax: 1.888.219.6226

info@stfrancisherbfarm.com
www.stfrancisherbfarm.com
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Village Greek Salad Hummus

TIP
Served with warm pita bread, this is a meal in itself.
It also makes for a winning dip to serve a crowd when
entertaining. When buying canned chickpeas, look for
varieties with no salt added and BPA-
free cans to avoid sodium and potential
Hummus hormone-disrupting compounds.
2 cups (500 mL) cooked chickpeas
1/4 cup (60 mL) lemon juice
1 garlic clove, minced
2 Tbsp (30 mL) tahini necessary. Transfer to medium bowl. Stir in dill and
2 Tbsp (30 mL) water olives. Transfer hummus to wide serving platter, creating
1 tsp (5 mL) dried oregano a shallow well in centre for topping. Cover and chill while
1/2 tsp (2 mL) sea salt preparing salad topping.
1/4 tsp (1 mL) ground pepper To prepare salad topping, toss all ingredients together
1/4 cup (60 mL) finely chopped fresh dill in medium bowl just before serving.
20 kalamata olives, pitted and roughly chopped To serve, remove hummus from refrigerator and scoop
salad topping into the shallow well. Serve immediately.
Greek Salad Topping Hummus (without Greek Salad Topping) can be
1/2 cup (125 mL) halved cherry tomatoes kept covered in refrigerator for up to 1 week. If making
1/2 cup (125 mL) peeled, seeded, finely diced cucumber hummus ahead, garnish with topping immediately
2 tsp (10 mL) extra-virgin olive oil before serving.
1 tsp (5 mL) red wine vinegar Serves 6.

To prepare hummus, place chickpeas, lemon juice, garlic, Each serving contains: 146 calories; 6 g protein;
tahini, water, oregano, salt, and pepper in food processor. 6 g total fat (1 g sat. fat, 0 g trans fat); 19 g carbohydrates
0-ˆ Ʉ0)/$'Ʉ.(**/#ƇɄ./*++$)"Ʉ/*Ʉ.-+ Ʉ*2)Ʉ.$ .Ʉ$!Ʉ (3 g sugars, 4 g fibre); 299 mg sodium >>

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To prepare roasted chickpeas, preheat oven to

Curried Hummus with Crunchy
Garam Masala-Roasted Chickpeas
Spiced, crunchy roasted chickpeas are the ultimate
textural topper for a velvety curried hummus.
400 F (200 C). Line large, rimmed baking sheet with
parchment paper. Add chickpeas to baking sheet and
evenly coat with avocado oil or olive oil. Evenly sprinkle
on garam masala and salt; toss to combine. Roast
chickpeas for 15 minutes. Shake pan and roast
for additional 15 minutes, until crispy and golden.
Let cool on baking sheet for 10 minutes while you
prepare hummus.
To prepare hummus, combine chickpeas, tahini, garlic,
curry powder, turmeric, lemon juice, and salt in food
+-* .. -ƆɄ0-ˆ Ʉ0)/$'Ʉ.(**/#ƇɄ./*++$)"Ʉ/*Ʉ.-+ Ʉ*2)Ʉ
sides if necessary. Thin with water, 1 Tbsp (15 mL) at a
time, until desired consistency.
Transfer to serving bowl. Garnish with cilantro,
olive oil, and 2 Tbsp (30 mL) Garam Masala-Roasted
Chickpeas. Serve at room temperature with naan bread
for dipping and additional Garam Masala-Roasted
Chickpeas on the side.
Hummus can be kept covered in refrigerator for up
to 1 week. Leftover roasted chickpeas can be stored in
container in freezer and reheated from frozen in
400 F (200 C) oven for 5 to 10 minutes before serving.
Serves 6.
Each serving contains: 230 calories; 10 g protein;
11 g total fat (1 g sat. fat, 0 g trans fat); 27 g carbohydrates
(4 g sugars, 5 g fibre); 315 mg sodium a

Garam Masala-Roasted Chickpeas

1/2 cup (125 mL) cooked chickpeas, dried thoroughly
1/2 tsp (2 mL) avocado oil or extra-virgin olive oil DID YOU KNOW?
1/2 tsp (2 mL) garam masala
1/4 tsp (1 mL) sea salt
Cooking dried chickpeas is budget friendly and
Curried Hummus simple: cover 2 cups (500 mL) dried chickpeas
2 1/2 cups (625 mL) cooked chickpeas with water and soak overnight; drain, rinse, and
combine in pot with 8 cups (2 L) water. Bring to
1/3 cup (80 mL) tahini
a boil, reduce to a simmer, partially cover, and
2 garlic cloves, minced cook for 1 1/2 to 2 hours, until tender; drain and
2 tsp (10 mL) mild curry powder cool. Cooked chickpeas can be portioned into
1/2 tsp (2 mL) turmeric sealed containers and stored in the freezer. This
method yields approximately 6 cups (1.5 L).
1/4 cup (60 mL) lemon juice
1/2 tsp (2 mL) sea salt
1 to 4 Tbsp (15 to 60 mL) water, to thin as needed
2 Tbsp (30 mL) roughly chopped fresh cilantro, Allison Day, RHN, is a passionate vegan, blogger, health writer,
for garnish and recipe developer. She can be found sharing recipes online and
1 tsp (5 mL) extra-virgin olive oil, for garnish searching for new ways to enjoy her favourite legume.

178 september 2014 WorldMags.net

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has an exciting
new project and we want
YOU to be part of it!

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A les! Are they still keeping

the doctor away?

I Rhona McAdam, RHN

We’ve always loved apples. They’re such a convenient snack, prepackaged in an edible and
nutritious natural wrapper, that they’ve been a mainstay of lunchboxes for centuries. >>

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GOOD—AND GOOD FOR US
A great source of both soluble and insoluble fibre, apples
offer a range of phytonutrients, including flavonoids
such as quercetin, found in the apple’s skin, as well
as carotenoids, isoflavonoids, and phenolic acids.
Anthocyanins infuse the skins of red apples with anti-

.ɄƧ! -( )/' Ʉ
inflammatory properties (and like most other coloured
fruits and vegetables, the deeper the colour the better).
The apple’s powerful antioxidants have been found
to be protective against cardiovascular disease, asthma,
strokes, and Alzheimer’s disease as well as lung, colon,
and breast cancers. New studies suggest they may
help with diabetes, weight management, liver disease,
age-related cognitive decline, bone health, pulmonary
function, and gastrointestinal protection.
BUT THERE ARE CAUTIONS
The routine application of herbicides and fungicides
places conventionally grown apples at the top of the
Environmental Working Group’s Shopper’s Guide to
Pesticides in Produce. Rinsing and peeling apples
reduces the presence of some pesticides—but you’ll peel
away all of the apple’s quercetin, anthocyanins, and
antioxidant power along with the phenol- and fibre-rich
skin. This makes organic apples your best choice.
Many of our commodity fruits have become sweeter
and sometimes less nutritious over the past half century.
Apple breeding has traditionally focused on sweetness,
uniformity, non-browning and disease resistance, with
nutritional content trailing far behind, though that is
starting to change.
Jo Robinson, author of Eating on the Wild Side
(Little, Brown, 2013), has extensively researched the
phytonutrient profile of apples and their nutritionally
dense ancestors. “Wild fruits contain more glucose and
less sucrose,” she says, “and sucrose raises our blood
sugar more than glucose does. Sucrose tastes sweeter,
so we selected for fruits that have more sucrose and
less glucose long before we had any idea what those
things were.”
Teeth
This can be problematic for some. Although popular
wisdom holds that apples are nature’s toothbrush, a
World Health Organization-funded study found higher
instances of dental caries (decay) in people who consume
“This is going to be a
revolution in nutrition!”
182 september 2014 WorldMags.net
a great deal of fruit. (Fruitarians might be wise to
brush between apples.)
Digestion
Some irritable bowel syndrome sufferers are sensitive
/*Ʉ-*#4-/ .Ʉ&)*2)Ʉ.Ʉ
oligo-di-monosaccharides and polyols). Many such
people cannot digest the high fructose (relative to
glucose) that apples contain.
Blood sugar
Although the phytonutrients and fibre in apples may help
blood sugar control, it’s a complicated issue. Sugar has
been shown to explain the worldwide rise in diabetes, so
think twice if you plan to peel your apples or take them
only in juice form, since you won’t have the fibre and
phytonutrients to mitigate the hyperglycemic action
of sugar.
BUT IT’S NOT ALL ABOUT SUGAR
Robinson urges us not to look at sugar content in
isolation: “The antioxidant contents of many fruits peak
when the fruits are ultimately just perfectly ripe. And
that’s when they have the most sugar,” she points out.
The phytonutrient content of different varieties is
also hugely important. She cites a study, published in
2011, that attempted to test the “apple a day” theory on
overweight men with blood lipid problems, using Golden
Delicious apples—a variety very high in sugar and very
low in phytonutrients—which actually raised the men’s
triglycerides and LDL. Choosing a more nutritious
variety—such as Fuji or McIntosh—would probably have
shown drastically different results.
MAKING CHOICES
Over the years, we’ve had the apple choices in our
supermarkets narrowed from the hundreds currently
grown to around a dozen popular varieties on the
shelves. New varieties are being developed all the time—
old favourites crossed with new and “chance seedlings”
such as Ambrosia becoming popular for qualities such as
not browning when sliced.
Supermarkets favour unblemished, long-keeping
fruits, and apple growers have obliged. This means
that consumers who want more nutritious varieties
sometimes have few choices. But there are questions
you can ask to find the best on offer, and some tricks to
understanding what makes a good choice.
It’s difficult to make hard and fast rules. Apples
are maddeningly unique, like all natural foods. The
sweetness and nutritional value of an apple are
 WorldMags.net
determined by its variety, ripeness, colour, and even
growing position on the tree. (Dark red ones, grown in
direct sunlight, are best.) The health and mineral content
of the soil it’s been grown in and the freshness of the
apple are also important.
Get to know growers
You can’t always know all that information when you
shop in a supermarket, but you can give yourself an edge
by choosing the best varieties with the deepest colour.
You can also visit orchards, farmers’ markets, and apple
festivals to learn the best local varieties and what’s in
season. Ask your local apple grower about red-fleshed
apples, which have anthocyanins throughout.
Eat the peel
Be sure to include peels in your cooking and
eating: don’t miss out on the apple’s most
abundant nutrients. Try strategies such as
mincing or puréeing the peels with liquid
ingredients when assembling cooked dishes.
Robinson, who grows eight apple varieties in
her own garden, is excited about the future of fruit
research. Many fascinating new discoveries are
being made about the effects of Malus domestica’s
phytonutrients on human health, how they are
affected by cooking, and how they are absorbed
and used by the body. “This is going to be a
revolution in nutrition!” she says. a

APPLE TYPES AND SWEETNESS VERSUS NUTRITIONAL VALUE

Variety Nutritional value % Sugars Uses

(including peel*) (Brix)

McIntosh high 10.5% eat fresh, cooking (purées)

Granny Smith high 11.5% eat fresh, cooking (keeps shape)

Fuji high 13.5% eat fresh

Spartan high 13.5% eat fresh

Red Delicious high 14% eat fresh

Jonagold med/high 14% eat fresh, cooking, juice,

hard cider

Gala med/high 14% eat fresh

Jazz med/high 13.5% eat fresh

Pink Lady med 14% eat fresh

Braeburn low 11% eat fresh, cooking

Cox Orange low 13.5% eat fresh, hard cider

Golden Delicious low 16.5% eat fresh, cooking (keeps shape)

* Deep-coloured peels tend to hold the highest phytonutrients.

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fruits of her old Yellow Transparent apple tree.

WorldMags.net alive.com 183

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WorldMags.net

Build a beer
LUNCH
Healthy leftovers that kids will love
Amie Watson I styling Lawren Moneta I photos Scott Yavis

184 september 2014 WorldMags.net

 WorldMags.net
The verdict is in: leftovers are the
number one choice when it comes to
convenience for kids’ lunches, but kids
don’t always agree.
“Most parents don’t want to spend a lot of time packing
lunches,” says Lauren Jane Heller, a Montreal mom.
“That’s why leftovers are great.” They’re even easier to
prepare than a sandwich made the night before. Her
daughter, April, however, doesn’t always appreciate the
convenience factor.
Heller had trouble convincing April that lunches of
cold leftover rice and chicken or beans were worth eating.
“A lot of kids won’t eat foods—no matter how tasty they
are—that look weird or different from what their friends
are eating,” she admits. Luckily, April devours the fresh
and dried fruits, raw vegetables, and nuts her mom
also packs.
FOOD SAFETY

)*/# -Ʉ$..0 Ʉ$.Ʉ!**Ʉ.! /4ƆɄ- )/.Ʉ.#*0'Ʉ# /Ʉ
soups, chili, or other leftovers in the morning and
pack them in a Thermos or well-insulated container.
Sandwiches containing meat or dairy shouldn’t sit at
room temperature for more than two hours—they need an
icepack, frozen juice box, or frozen water bottle to keep
them cool.
And while most plastic lunch containers currently on
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ɄƧ
ƨɄ*-Ʉ+#/#'/ .ƇɄ
check to make sure. They still need to be transported in
an insulated lunchbox. Fortunately, these now come in
all shapes and sizes including leak-proof, reusable, and
doodle-able paper bags.
“The trick is to make lunches simple and appealing,”
says Heller. The tips and recipes here aim to do just that.
Make Surprise Sticky Rice Sandwiches at the beginning
of the week and grab different flavours each day. Turn hot
macaroni for dinner into cold pasta salad for lunch. And
save time by using the sunflower butter as a sandwich
spread, a dip for vegetables, and for falafels.
GLUTEN-FREE OPTION
You can make this recipe with gluten-free
macaroni or any other shape of pasta, but
make sure your Worcestershire sauce is also
gluten-free, or simply leave it out and add an
extra tablespoon of Dijon mustard.
WorldMags.net
Better-than-Boxed Cheesy
Macaroni with Cauliflower
What makes this better than macaroni from a box? Real
cheese! Delicious hot, sent to school in a Thermos, you
can also send this as a cold macaroni salad. To increase
the vegetable content even more, add a cup of broccoli,
peas, or diced carrots to the pasta-cooking water five
minutes before draining.
2 cups (500 mL) cauliflower florets
2 cups (500 mL) dried macaroni or gluten-free pasta
1 1/2 cups (350 mL) milk
1/8 tsp (0.5 mL) salt
2 green onions, white parts only, roughly chopped
1 Tbsp (15 mL) Dijon mustard
1 tsp (5 mL) Worcestershire sauce
1/8 tsp (0.5 mL) nutmeg
1/8 tsp (0.5 mL) pepper
Pinch of cayenne pepper (optional)
2 Tbsp (30 mL) butter
1 garlic clove, minced
2 Tbsp (30 mL) all-purpose unbleached flour or
gluten-free flour
1/4 cup (60 mL) grated sharp white cheddar
1/4 cup (60 mL) grated Gruyère
2 Tbsp (30 mL) freshly grated Parmesan or
Pecorino Romano
Steam cauliflower florets for 7 minutes, or until easily
pierced with fork.
Meanwhile, bring large pot of water to a boil and
add pasta. Reduce heat, partially cover, and cook for
5 minutes or until almost al dente.
Transfer cauliflower to blender or food processor
with milk, salt, green onion, Dijon, Worchestershire
sauce, nutmeg, pepper, and cayenne, if using. Blend
until smooth.
In large pot, melt butter over medium heat. When hot,
add garlic and cook for 1 minute. Add flour and cook,
stirring constantly for an additional 2 minutes. Whisk in
cauliflower purée and bring to a boil.
Reduce heat to medium-low and simmer for 5 minutes,
or until thickened. Stir in cheeses and remove from heat.
Add cooked pasta and stir to combine.
Serves 6.
Each serving contains: 256 calories; 12 g protein;
9 g total fat (5 g sat. fat, 0 g trans fat); 35 g total
carbohydrates (4 g sugars, 4 g fibre); 217 mg sodium >>
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Surprise Sticky Rice Sandwiches
These Japanese onigiri rice triangles can be filled with
anything—peanut butter and jelly, leftover chicken,
Fillings
1/2 cup (125 mL) cooked chicken or sustainable
canned tuna or salmon mixed with
1/2 tsp (2 mL) sodium-reduced soy sauce
1 1/2 Tbsp (22 mL) peanut butter (or sunflower butter)
and 1 1/2 Tbsp (22 mL) jelly
3 packed Tbsp (45 mL) diced dried fruit (prunes, figs,
apricots) or fresh fruit (grapes, plums, peaches)
' Ʉ.0.#$Ʉ-$ Ʉ$)Ʉ( $0(Ʉ+*/ƆɄ
Ʉ2/ -Ʉ/*Ʉ*1 -Ʉ4Ʉ
about 1 in (2.5 cm). Swirl rice with your hand until water
is cloudy, then drain and repeat the soaking, swirling,
and draining process 2 more times. Use fine-meshed
sieve to catch escaping grains when draining.
Add 2 cups (500 mL) cold water to drained rice. Bring
to a boil over medium heat. Once simmering, cover pot
and reduce heat to low for 15 minutes. Then reduce heat
to its lowest point for 5 minutes more. Remove from heat
but leave covered for 10 minutes.
After 10 minutes, combine 1/4 cup (60 mL) rice
vinegar with sugar and salt, mixing to dissolve, and
slowly drizzle over rice while gently stirring with spatula
to combine. Let cool for at least 5 minutes.
Combine remaining 2 Tbsp (30 mL) rice vinegar and
2 Tbsp (30 mL) water in shallow bowl and coat your
palms so they don’t stick to the rice. Scoop a scant
1/2 cup (125 mL) rice into one hand. Make a shallow well
sustainable canned salmon, or fresh fruit. Make in
advance and refrigerate overnight. For a recess snack,
shape onigiri into 1 1/2 in (4 cm) balls instead of palm-
.$5 Ʉ/-$)"' .ƆɄ&Ʉ/2*Ʉ$!! - )/Ʉ&$).Ʉ!*-Ʉ'0)#Ʉ.*Ʉ/# Ʉ
flavours are a surprise.
2 cups (500 mL) sushi rice
2 cups (500 mL) cold water, plus more for rinsing
1/4 cup (60 mL) + 2 Tbsp (30 mL) unseasoned
rice vinegar
1 Tbsp (15 mL) organic cane sugar
3/4 tsp (4 mL) salt
2 Tbsp (30 mL) water
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of choice inside, pressing so it’s flat with the rice. Shape
rice around filling to seal. Cup both hands and squeeze
rice into approximate shape of a triangle or ball
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(or ball) doesn’t fall apart. Repeat with remaining rice
and fillings, re-soaking hands in vinegar water each time.
Makes 6 onigiri triangles and 4 to 6 balls.
Each peanut butter and jelly rice triangle contains:
206 calories: 4 g protein; 2 g total fat (0 g sat. fat,
0 g trans fat); 43 g total carbohydrates (3 g sugars,
1 g fibre); 226 mg sodium >>

186 september 2014 WorldMags.net

WorldMags.net

Chocolate flavoured veggies.

You’re welcome.

Made with superfoods in a range of super-delicious

flavours, Botanica Greens provide more of the
nutrition you and your entire family need.
Visit botanicahealth.com to get the whole scoop.
Available at your local health food store.
WorldMags.net
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Falafels with Tahini, Yogurt Sauce,
and Sweet Pickled Beets
This dish is aimed toward older kids. For a gluten-free
version, replace pitas with a bed of quinoa. You can buy
pickled beets, but choose ones without artificial colours
or preservatives added. You can also buy tahini sauce or
make your own, along with the yogurt sauce and pickled
beets in advance. The beets will taste even better after
several days of marinating.
Falafels
1 cup (250 mL) uncooked dried chickpeas,
or 3 1/2 cups (850 mL) cooked
1 tsp (5 mL) baking soda
3 garlic cloves
1/2 medium onion, roughly chopped
3 Tbsp (45 mL) fresh lemon juice
1/4 cup (60 mL) packed fresh cilantro
1/4 cup (60 mL) packed fresh parsley
1/2 tsp (2 mL) ground cumin
1/2 tsp (2 mL) ground coriander
1/4 tsp (1 mL) cayenne pepper
3/4 tsp (4 mL) salt
1 Tbsp (15 mL) ground flaxseeds
1/4 cup (60 mL) chickpea or all-purpose flour
1 Tbsp (15 mL) extra-virgin olive oil
188 september 2014 WorldMags.net
*&Ʉ-$ Ʉ#$&+ .Ʉ!*-ɄźɄ#*0-.Ʉ*-Ʉ*1 -)$"#/Ʉ$)Ʉ
4 cups (1 L) water. Drain and transfer to large
saucepan with baking soda. Cook, stirring constantly,
over medium-high heat for 3 minutes, then add
7 cups (1.75 L) water and bring to a boil. Skim the scum
that rises to the surface. Reduce heat to medium-low,
partially cover, and simmer until just tender, about 25 to
50 minutes, depending on freshness of chickpeas. Drain.
In food processor, pulse drained chickpeas, garlic,
onion, lemon juice, cilantro, parsley, cumin, coriander,
cayenne, and salt until combined. Transfer to large
bowl and stir in flaxseeds and flour. Cover mixture and
refrigerate for at least 1 hour.
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and bake for 10 minutes. Rotate balls and bake for 10
minutes more. Rotate balls once more and cook another
10 minutes, for 30 minutes baking time in total. Balls will
firm as they cool.
Tahini Sauce
1/4 cup (60 mL) tahini or sunflower butter
3 Tbsp (45 mL) water
2 Tbsp (30 mL) lemon juice
1 garlic clove, minced (optional)
Pinch of salt
 WorldMags.net
Combine all tahini sauce ingredients in small container
or bowl. Stir or shake to mix. Refrigerate until needed.
Yogurt Sauce
1 cup (250 mL) Greek yogurt
1 Tbsp (15 mL) lemon juice
Stir lemon juice into yogurt in small container or bowl.
Refrigerate until needed.
Sweet Pickled Beets
4 medium beets
1/2 cup (125 mL) distilled natural white vinegar
1/4 cup (60 mL) water
3 Tbsp (45 mL) honey
1 tsp (5 mL) salt
1 tsp (5 mL) cumin seeds
1 whole clove or 1/8 tsp (0.5 mL) ground cloves
Trim beets and place in pot of water so they’re
completely submerged. Bring pot to a boil, reduce heat
to medium-low and simmer, covered, for 30 minutes,
or until easily pierced with a fork. Drain. When cool
enough to handle, slip off skins. Halve beets and chop
into 1/4 in (0.5 cm) slices.
In large pot, combine vinegar, water, honey, salt,
cumin seeds, and clove. Bring to a boil to dissolve
salt, then remove from heat and add beets. Let cool
completely, then transfer to non-plastic container
to refrigerate.
The beets may be eaten immediately, but they improve
after absorbing the sweet vinegar marinade overnight.
They will keep in the fridge for up to 3 weeks.
To assemble the falafels, you’ll need
8 organic whole wheat pitas
Optional garnishes: parsley, lettuce, sliced cucumber,
and tomatoes
Spread 2 Tbsp (30 mL) of tahini in pita. Add 2 falafel
balls, 2 Tbsp (30 mL) yogurt sauce, and 1/4 cup (60 mL)
sweet pickled beets (without brine). Add chopped parsley,
lettuce, tomatoes, or cucumber if desired.
& .ɄźɄ+$/.Ɔ
Each serving contains: 296 calories; 13 g protein;
9 g total fat (1 g sat. fat, 0 g trans fat); 45 g total
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WorldMags.net
RECESS SNACKS
Seasonal produce
Take advantage of early fall fruit and
vegetables while they last: sliced
cucumbers are a tastier snack in September
than January. And as apples and pears
hit their prime in fall, let kids pick their
favourite types. Why stick to Red Delicious
when your child might enjoy discovering
one of the more than 7,000 varieties grown
in North America? Check out the varieties
sold at local farmers’ markets.
How do you like them apples?
Raw, dehydrated apple chips from your
local natural foods store (make sure there’s
no added sugar) make a welcome change
from a daily apple. Or make your own apple
or pear chips easily with a dehydrator.
For homemade oven-dried chips, slice
fruit into uniformly thin strips and place
on a metal rack on top of a baking sheet.
Sprinkle with lemon juice and cinnamon
and place in oven at the lowest possible
temperature and with the door slightly ajar
for two hours, or until crispy. You can also
bake slices on parchment paper, turning
halfway to dry evenly. More than a sweet
spice, cinnamon helps fend off blood
glucose spikes that come even from
natural sugars.
Vegetable chips
Sweet potato, zucchini, and kale chips
made the same way have significantly less
salt and oil than their baked commercial
counterparts. While kale and zucchini can
be dehydrated like apples, sweet potato
chips should be cooked.
Slice sweet potatoes using a mandoline
or knife, toss with 1 tsp (5 mL) extra-virgin
olive oil and 1/4 tsp (1 mL) salt, and bake on
a metal rack placed on a baking sheet in a
375 F (190 C) oven for 15 to 20 minutes, or
until crispy.
Or slow bake them at 300 F (150 C) for
1 1/2 hours. Let cool for three minutes
before eating to crisp them further, and
cool completely before storing in a bag or
container or the chips will re-soften.
>>
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Blend tomatoes (with juices if canned) with oregano,

.#''*/ƇɄ"-'$ƇɄ)Ʉ*'$1 Ʉ*$'ƆɄ*0-Ʉ$)/*Ʉ( $0(Ʉ.0 +)ƆɄ
Bring to a boil, reduce heat to medium, and simmer
uncovered for 20 minutes, stirring occasionally to
prevent sticking.
To make sauce: pour half the marinara sauce
Healthy Pizza Rolls with
Marinara Dipping Sauce
These roll-ups can be a little messy to eat, so they’re
better for teens than young children, but the endless
variety of healthy toppings can be customized to make
them a sure hit.
Marinara Dipping Sauce and Tomato Paste
6 blanched and peeled roma tomatoes or
1 - 19 oz (540 mL) can no-salt-added
whole tomatoes with juices
1 tsp (5 mL) dried oregano
1 shallot
& .ɄźɄ/*-/$''.Ɔ
1 garlic clove
1 tsp (5 mL) extra-virgin olive oil
1/4 tsp (1 mL) salt, divided
1 1/2 tsp (7 mL) honey, divided
190 september 2014
$)/*Ʉ*2'Ʉ)Ʉ. .*)Ʉ2$/#ɄųƤźɄ/.+ɄƧŲƆŷɄ(ƨɄ.'/Ʉ)Ʉ
1 tsp (5 mL) honey.
To make paste: keep reducing the other half until it
reaches a pastelike consistency, about 10 to 15 minutes
more. Remove from heat and season with a pinch of salt
and 1/2 tsp (2 mL) honey.
Roll-ups
1 cup (250 mL) diced mushrooms
1 cup (250 mL) diced green pepper
1 tsp (5 mL) extra-virgin olive oil
8 - 6 in (15 cm) unsalted organic corn tortillas
or small pitas
1/2 cup (125 mL) grated mozzarella cheese
While sauce reduces, sweat mushrooms and green
pepper in olive oil over medium-low heat in skillet for
7 minutes or until softened.
When tomato paste has reduced, spread
1 Tbsp (15 mL) on each tortilla. Add 1 Tbsp (15 mL)
cheese to each, followed by mushrooms and
green peppers.
Roll tortillas over their fillings and slice in half.
&Ʉ#'1 .Ʉ2$/#Ʉ.(''Ʉ*)/$) -Ʉ*!Ʉ(-$)-Ʉ.0 Ʉ
for dipping.
Each tortilla contains: 100 calories; 4 g protein;
3 g total fat (1 g sat. fat, 0 g trans fat); 16 g total
carbohydrates (4 g sugars, 2 g fibre); 110 mg sodium >>
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)Ʉ!**Ʉ+-* ..*-ƇɄ+-* ..Ʉ. .Ʉ/*ɄɄ+*2 -ƆɄ +Ʉ

processing until clumps begin to form as the seeds
release their oils. Slowly drizzle in olive oil. Continue
processing for 2 minutes, or until mixture becomes
creamy and smooth. If mixture is dry, add up to
1 Tbsp (15 mL) more oil and process for 2 minutes more.
Add salt.
Makes 5 Tbsp (75 mL).

Sunflower Butter Sandwich with
Honey-Roasted Sweet Potato
This recipe is for kids of all ages. You can replace the
cilantro with a handful of spinach, arugula, or lettuce.
To save time, you can buy unsalted, roasted sunflower
seeds, but the flavour won’t be as fresh. Extra sunflower
butter will keep for up to three months in the fridge.
Sunflower Butter
1 cup (250 mL) unsalted, unroasted sunflower seeds
1 Tbsp (15 mL) mild-flavoured extra-virgin olive oil
Scant 1/4 tsp (1 mL) salt
Spread sunflower seeds on cookie sheet and toast in
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to oven for 5 minutes more, or until seeds are slightly
browned and aromatic.
192 september 2014 WorldMags.net
#ɄųɄ.+ɄƧųŷɄ(ƨɄ*)/$).ƈɄŹźɄ'*-$ .ƉɄŴɄ"Ʉ+-*/ $)ƉɄ
źɄ"Ʉ/*/'Ʉ!/ɄƧųɄ"Ʉ./ƆɄ!/ƇɄŲɄ"Ʉ/-).Ʉ!/ƨƉɄŴɄ"Ʉ/*/'Ʉ
carbohydrates (0 g sugars, 1 g fibre); 95 g sodium
Sandwiches
2 medium-sized sweet potatoes
2 tsp (10 mL) honey, divided
1 tsp (5 mL) extra-virgin olive oil
3 Tbsp (45 mL) lime juice, divided
Pinch of salt
8 slices whole grain bread or gluten-free bread
1/2 cup (125 mL) sunflower butter
2 Tbsp (30 mL) fresh cilantro
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1/2 in (1.25 cm) thick slices on the diagonal to make
approximately the same length as a slice of bread. In
bowl, toss with 1 tsp (2 mL) honey, oil, 2 Tbsp (30 mL)
lime juice, and salt. Transfer to baking dish and roast in
oven for 20 minutes.
Flip sweet potato slices and bake for 10 minutes more,
or until softened. Toss slices with remaining 1 tsp (2 mL)
honey and 1 Tbsp (15 mL) lime juice.
To assemble sandwich: spread 2 Tbsp (30 mL)
sunflower butter on slice of bread. Top with 2 or 3 sweet
potato slices and cilantro, followed by second slice of
bread.
Makes 4 sandwiches.
Each sandwich contains: 305 calories; 11 g protein;
11 g total fat (1 g sat. fat, 0 g trans fat); 43 g total
-*#4-/ .ɄƧźɄ"Ʉ.0"-.ƇɄŸɄ"Ʉ!$- ƨƉɄŴŻŷɄ"Ʉ.*$0(Ʉa
Amie Watson is a Montreal-based food writer who sees no
further need for peanuts since discovering the wonders of
sunflowers.
 WorldMags.net

Not tonight, I’m too tired

When “I’m too tired” is more than just an excuse.
We’ve all faked a headache or used the excuse “I’m too tired” but the truth is many of
us really are too tired…too tired for a little romance, too tired for exercise, and too tired
to concentrate. Life is busy and trying to juggle family and work can leave you feeling
exhausted and run down…especially if you are iron deficient. Never mind the fact that
those dark circles under your eyes and pale skin can leave you feeling unattractive.
When going to bed early is your idea of a “good time”, it’s time for a change. Floradix®
is an easily absorbed, plant based, liquid iron and vitamin formula that is easy on the
digestive tract and free of artificial colours and flavours. So redefine your definition
NPN 02242012

of a “good time” with Floradix® and rekindle the romance.

Available in natural health food stores, select grocery stores and pharmacies.

PREMIUM HEALTH PRODUCTS |

WorldMags.net
www.florahealth.com | 1-888-436-6697
 WorldMags.net
co m pa n y p ro fi l e

)- 1
Evolution, inspiration, and balance

The measure of a successful company is

longevity and the people who have the Q: WHERE DO YOU GET YOUR
INSPIRATION FOR NEW PRODUCTS?
vision to steer it in the right direction. A: Our inspiration usually comes from practitioner
CanPrev has both. A 100 percent feedback and, of course, research. We also have
practising health care professionals on staff, continually
Canadian owned and operated company gathering insights into health needs and trends. We
based in Richmond Hill, Ontario, CanPrev rely heavily on research to help guide our product
development. We select our ingredients based on clinical
is now in its ninth year of providing
trials and scientific evidence.
premium natural health care products to The professional quality and effectiveness of our
health care professionals and customers ingredients are critical to helping patients and customers
improve their health, so for us, research is key! However,
who care about their well-being. when customers write or call in, we like to emphasize a
healthy lifestyle as a base and priority—for all Canadians.
The following interview is a small glimpse into owner
and founder Tanya Salituro’s life as business owner, Q: WHAT ARE SOME
wife, and mother of four children. OF YOUR NEW PRODUCTS?

ƈɄ$/#Ʉ)- 1ƇɄ2 Ʉ$)/-*0 ɄųŶɄ) 2Ʉ+-*0/.Ʉ$)ɄŴŲųŵƆɄ
Q: HOW HAS CANPREV /Ʉ2.ɄɄ0.4Ʉ4 -ƏɄ) Ʉ*!Ʉ(4Ʉ!1*0-$/ .Ʉ$.Ʉ)- 1Ɩ.Ʉ
EVOLVED SINCE ITS EARLY DAYS? Iron Bis-Glycinate. It has an ideal amount of elemental

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on, it has certainly grown beyond our wildest dreams and “co-factors,” aiding further absorption. This product is
expectations. When you risk everything as a family with exceptional in that it doesn’t have the usual side effects
young kids to start something from nothing, of course associated with iron supplements. We also introduced
you have great hopes—and sometimes moments of great #4-*$Ɲ-*Ʉ)Ʉ4 Ɲ-*Ʉ# '+$)"Ʉ/*Ʉ.0++*-/Ʉ/2*Ʉ*((*)Ʉ
doubt. Then, to be blessed with a team that believes in health challenges today—hypothyroidism and premature
your vision and digs in and makes the dream a reality is aging of the eye.
an unbelievable gift. One of our biggest pieces of news is the current
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Q: HOW DO YOU BALANCE WORK AND Naturals brand. We are introducing more than 40 liquid
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A: We are 100 percent hands on. The two- and four-year- or wild-crafted ingredients. These homeopathics have
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love coming up with humorous advertising concepts.
Regularly putting the cellphones and laptops away for
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194 september 2014 WorldMags.net
$$*ƇɄ*0.ƇɄ$) 4Ʉ/*) .ƇɄ)Ʉ$" ./$*)ƆɄ#$.Ʉ(& .Ʉ
it easy to figure out what each one is for. You can check
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of supplements, visit canprev.ca. a
 WorldMags.net

School
is in Session

DID YOU KNOW?

Raspberries are one of the richest sources of ellagic acid, an antioxidant thought
to possess cancer-fighting properties. These berries also boast more fibre than
almost any other fruit, with just 1 cup of raspberries providing 8 grams of fibre.

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BOOK WorldMags.net
REVIEW

Starting From
Scratch:
What You Should Know
about Food and Cooking
By Sarah Elton

Owl Kids, 2014, 96 pages,

$19.95
ISBN: 978-1-926973-96-8

Reviewed by Gail Johnson

Celebrity chefs make whipping up a delicious, nutritious

meal look like a cinch. The kind of effortless expertise we
find on cooking channels can be especially intimidating
to first-time cooks.
It’s worth remembering, though, that even the pros had
to start somewhere. And, while producing plate after plate
of edible goodness takes know-how, the only way to learn
is by doing.
Those who are new to world of garlic presses and
potato peelers now have help in the form of a book
by Sarah Elton. Called Starting From Scratch: What
You Should Know about Food and Cooking, it covers
everything from measuring ingredients properly to
knowing which basic items every pantry should contain.
Don’t be fooled by the fact that Starting From Scratch
$.Ʉ+0'$.# Ʉ4Ʉ2'Ʉ$.ƈɄ/#$.Ʉ0+ /Ʉ"0$ Ʉ$.Ʉ)*/Ʉ!*-Ʉ
wee ones. Best suited to tweens and up, it’s also a boon to
beginner cooks of all ages.
Starting From Scratch boils food and the cooking
process down to the basics. In a straight-up voice that’s
never condescending, Elton explains the science involved
in cooking. She describes, for example, the way heat and
cold affect food. She talks about the way taste buds work
and how all five senses work together to create flavour.
She details how substances such as fat and acid are used
in cooking.
There are only a handful of recipes in the book, but
it’s the so-called math that’s especially useful, as Elton
provides the building blocks for basic recipes. For
instance, cookies need one part sugar, two parts fat (such
as butter or coconut oil), and three parts flour. A basic
salad dressing requires three parts oil, one part acid, and a
little salt and pepper. What could be simpler than that?
Adding to the book’s appeal is Elton’s warmth. She
encourages creativity and is reassuring about missteps
and snafus. “Make sure you give yourself lots of time
to make mistakes, to fumble, and then to create your
masterpiece,” she writes, adding that it’s okay if a dish
doesn’t look or even taste like a masterpiece.
“Remember that whenever you mix together raw
ingredients to make food,” she adds, “you are feeding your
stomach, your heart, and your soul.”
#/Ɩ.Ʉ.*( /#$)"Ʉ 1 )Ʉ/# Ʉ+-*.Ʉ*)ɄɄ2*0'Ʉ
agree with. a
Gail Johnson is a journalist who loves to cook but is used to
recipes not turning out like masterpieces.
PHOTO CREDITS INDEX
Photos copyright:
ShutterstockƟɄ*1 -ƇɄ+" .ɄŴŲƝŴŴƇɄŴŸƝŵŵƇɄŵŹƇɄŵŻƝŶŵƇɄŷųƝŷŷƇɄŸŴƝŸŸƇɄŸŹƝŹųƇɄŹŴƇɄŹŹƇɄźŻƇɄŻŻƇɄųŲŶƇɄ
ųŴŷƝųŴźƇɄųŻŶƇɄŴųų
istockƟɄ+" .ɄźŵƇɄųŲųƇɄųŵųƇɄ
Contributing photographers:
Scott YavisƟɄ+" .ƝŶŷƝŶźƇɄŷŸƝŸųƇɄŻŶƇɄųųźƝųŴŴƇɄųŵŸƝųŵŻƇɄųŶŴƝųŶŷƇɄųŶŻƇɄųŷŲƝųŸųƇɄųŹŴƝųŹŻƇɄųźŲƝųźŵƇɄ
ųźŶƝųŻŵ
Ellen Niemer— pages-113-117

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ON
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DISPLAY
Going back to supplement school
Nu t rie nt s t ud i es o n c h i l dr e n’s h e a l t h
We send our kids back to class
this month with backpacks and
books, and all too often, they
return home to us with scrapes,
sniffles, and plenty of complaints.
Help keep them primed and perky
with these natural supplements
for children’s health.
PROBIOTICS AND MORE
A review of randomized, controlled trials involving
nearly 6,900 children found that nutritional
supplementation could effectively prevent or improve
atopic dermatitis, or eczema, in children three years
old or younger. Specifically, the probiotic Lactobacillus
rhamnosus GG, alpha-linolenic acid, prebiotics, and black
currant seed oil reduced the development of the skin
disorder.
PHOSPHATIDYLSERINE (PS)
A randomized, double-blind, placebo-controlled study
involved 36 children and teens with attention deficit
hyperactivity disorder (ADHD) symptoms and who
hadn’t previously received drug therapy. Those who took
Ʉ!*-Ʉ/2*Ʉ(*)/#.Ʉ.#*2 Ʉ$(+-*1 Ʉ
Ʉ.4(+/*(.Ʉ
without side effects. Specifically, they experienced
improvements in short-term auditory memory,
inattention, and impulsivity.
OMEGA-3s
In a study of 63 children and adolescents, those with
ADHD were found to have significantly lower levels
of omega-3 fatty acids, which are believed to be linked
to impaired emotional processing. The researchers
concluded that omega-3 supplementation may improve
ADHD and affective symptoms.
Another randomized, double-blind, placebo-controlled
trial involved 362 healthy children between seven and
200 september 2014 WorldMags.net
nine years old. Researchers found that taking 600 mg
a day of the omega-3 fat DHA (docosahexaenoic acid)
may improve reading and behaviour in healthy but
scholastically underperforming children.
N-ACETYLCYSTEINE (NAC)
A 12-week, randomized, double-blind placebo-controlled
study with 33 children with autism spectrum disorder,
aged three to 10, found that supplementing with NAC for
eight weeks at doses starting at 900 mg daily caused a
reduction in their irritability.
VITAMIN D
Among its many other roles, vitamin D helps the body
absorb calcium and phosphorus, making it important for
bone health and skeletal development. A recent study
of 116 children with a history of acute ear infections
found that 1,000 IU per day of vitamin D for four months
also significantly reduced the risk of uncomplicated
infections.
Health Canada recommends 400 to 600 IU daily for
infants and children; however, a review by the Canadian
 $/-$Ʉ*$ /4Ʉ-"0 .Ʉ/#/Ʉ/#$.Ʉ(4Ʉ)*/Ʉ Ʉ )*0"#ƆɄ
$/($)ɄɄ Ũ$ )4Ʉ$)Ʉ+- "))/Ʉ(*/# -.ƇɄ$)!)/.ƇɄ)Ʉ
children remains a concern. Speak to a natural health
practitioner about your family’s vitamin D needs.
MULTIVITAMINS
A Swedish study found that children who started
taking multivitamins before or at the age of four had a
decreased risk of developing food allergies by school age.
)ɄźųɄ# '/#4Ʉ#$'- )Ʉ /2 )Ʉ $"#/Ʉ)ɄųŶɄ4 -.Ʉ*'ƇɄ
taking a multivitamin/mineral supplement daily for
12 weeks was found to improve brain function, according
to a randomized, double-blind, placebo-controlled, parallel
group study. Specifically, the children performed better on
two attention tasks, leading the researchers to suggest the
need for more investigation.
These are just a few of the many studies on nutritional
supplements for children’s health. For the fuller story,
bring your notepad and pen, and continue your education
by asking questions at your local health food store. a
WorldMags.net

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 WorldMags.net

IN STORE
Make these natural products a part of your healthy lifestyle

Optimal hydration formula developed for real athletes

// -4ɄǠƤƝƼɄ!-*(Ʉ#Ʉ0/-$/$*)Ʉ$.Ʉ)Ʉ''Ɲ)/0-'Ʉ.+*-/.Ʉ-$)&ƆɄ /Ʉ- +' .Ʉ*/#Ʉ/# Ʉ
fluid and the electrolytes you lose in your sweat while providing just enough calories
to help fuel your working muscles. It’s flavoured only with real fruit, and contains no
artificial colours or preservatives. phdnutrition.ca

CanPrev Magnesium Bis-Glycinate 200

Magnesium Bis-Glycinate 200 delivers a significant 200 mg of pure, elemental
magnesium in every capsule. Bis-Glycinate is the superior form of magnesium due to
its unsurpassed bioavailability and gentleness on the bowels. Each bottle contains a
90-day supply of easy-to-swallow vegetable capsules. canprev.ca; 888-226-7733

Go back-to-school … blemish-free
 -4Ʉ' -ƷɄ4Ʉ -(Ʉ ƷɄ$.ɄɄ)/0-''4Ʉ+*2 -!0'Ʉ.&$)- Ʉ.4./ (Ʉ/#/Ʉ0. .Ʉ)Ʉ)/$Ɲ
blemish complex with salicylic acid plus botanicals tea tree and willow bark. It helps
clear skin and prevents future breakouts. dermae.com; 800-521-3342

Children’s Omega-3
ƌɄClinically proven correct 2:1Ʉ-/$*Ʉ*!Ʉ
ɄƧ100 mg) and DHA (50 mg) omega-3
fatty acids for healthy brain and central nervous system development
ƌɄHelps maintain mental focus, memory, concentration, and mood
ƌɄ-*1 )Ʉ)0/-$ )/.Ʉ!*-Ʉ

ƌɄExceptionally great-tasting and sugar-free, natural lemon-flavoured chewable
softgel
ƌɄSourced from wild, deep sea sardines and anchovies
newrootsherbal.com

202 september 2014 WorldMags.net

WorldMags.net

Stop hair loss

Bio-Fen has been selling for more than 12 years with proven results and satisfied
0./*( -.ƆɄ$*Ɲ )Ʉ'0.Ʉ!*-Ʉ )Ʉ)Ʉ$*Ɲ )Ʉ'0.Ʉ!*-Ʉ*( )Ʉ- Ʉ .$") Ʉ/*Ʉ# '+Ʉ
you stop hair loss and to encourage hair regrowth.
ƌɄHelps to reverse pattern baldness
ƌɄ- 1 )/.Ʉ#$-Ʉ'*..Ʉ4Ʉ'*&$)"ɄɄ
ƌɄRenourishes and stimulates hair follicles
biofen.com

Mitsuwa® Collagen Pure and Mitsuwa® Reishi Hand Cream

)/-*0$)"Ʉ*''" )Ʉ0- ƈɄ100 percent pure hydrolyzed collagen for healthy skin
and joints; and the NEW paraben-free Reishi Hand Cream: fast absorbing, non-
greasy, and lavender scented. mitsuwa.ca; 866-606-5342

Natural Factors Critical Care Probiotic—100 billion! 

Incredible for digestion and colon health. It’s so effective, the results are amazing!
/0-'Ʉ/*-.Ʉ-$/$'Ʉ- Ʉ-*$*/$Ʉ100 Billion Active Cells contains nine
Bifidobacteria and Lactobacilli species for acute targeted support of both the small
and large intestines. It restores beneficial bacteria lost through antibiotic use and
enhances immune health. naturalfactors.com

Cholesterol problem? Take control and manage it, naturally!

Cholesta Check helps to effectively reduce your total cholesterol and harmful
LDL cholesterol levels. With proven ingredients such as red yeast rice, red reishi,
and phytosterols, you can also manage homocysteine levels, triglycerides, and
inflammation. Trust Enerex Cholesta Check for your cardiovascular health. enerex.ca

Children’s Multi
ƌɄSource of critical nutrients to establish healthy immune and nervous systems
ƌɄContains advanced forms of vitamins and minerals that maximize bioavailability
ƌɄHelps meet growing energy demands during developmental years
ƌɄSugar-free natural berry-lemon flavour in convenient powder form
newrootsherbal.com

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In St or e
WorldMags.net
made
in Canada
Earth Lab Cosmetics now offers 100% natural Vegan Lip Stix
These chubby lip pencils feel and wear like a regular lipstick but offer very clean
$)"- $ )/.Ʉ/#/Ʉ- Ʉ/0''4Ʉ.! Ʉ/*Ʉ /ƆɄ ")Ʉ$+Ʉ/$3Ʉ- Ʉ(*$./0-$5$)"ƇɄ'*)"Ɲ'./$)"ƇɄ
paraben free, and gluten free. Animal friendly, eco-friendly, and people friendly! For
more information visit earthlab.ca.

greens+—your defence for today’s world

Boost your nutritional intake, energy, and vitality with Canada’s first and only
research-proven superfood formula! Just one serving daily provides a synergistic
blend of over 23 plant-based essential nutrients. genuinehealth.com

Nocturna™ for prolonged healthy sleep

Stress and a lack of sleep can seriously affect one’s health. Nocturna™ has been
formulated to address these issues; it contains herbs that research shows are
effective to calm anxiety and reduce symptoms of stress and fatigue while promoting
healthy sleep. Nocturna contains the herbs Albizia julibrissin, Ziziphus jujuba, Biota
orientalis, passionflower, hops, and valerian. omegaalpha.ca; 800-651-3172

Prairie Naturals Organic Seeds—the original raw superfood!

This deliciously nutritious ready-to-eat raw mix contains the world’s healthiest
whole seeds—hemp, chia, golden flax, brown flax, and buckwheat. All the seeds in
our Organic Seeds mix are grown on the American continent, are non-GMO, non-
irradiated, and tested gluten-free. prairienaturals.ca; 604-525-4950

Get a new outlook on life

It may feel like only yesterday when you felt young and full of life. As you mature,
these good feelings could start to deteriorate. The good news is the aches and pains
are not inevitable. One Tbsp (15mL) of Nutri Collagen Liquid per day gives the body
everything it needs to rebuild and repair itself so you can feel the years melting
away. nakaherbs.com

204 september 2014 WorldMags.net

WorldMags.net

Orange Naturals—Bumps+Bruises for adults and kids

Get back into the action, at home or at play with Orange Naturals Bumps+Bruises—a
new, Canadian-made homeopathic remedy to help relieve minor bruising,
swelling, and sore muscles due to sprains, rumbles, and tumbles. Developed by
homeopaths and naturopaths, Bumps+Bruises is a must for every family’s first aid
kit, offering a gentle approach to pain, swelling, and trauma for both adults and kids.
orangenaturals.com; 888-226-7733

SoLo GI™ Bars offer slowwww release carbs for sustained energy
Students need sustained energy to help stay focused and alert in school. Busy
parents need sustained energy to help make it through the day, too. So it’s no wonder
that smart parents are putting great-tasting, low-glycemic, and gluten-free SoLo GI™
bars in their children’s lunch boxes, as well as their own. soloenergybar.ca

Nature’s Super Nutritious Food Source

Sourced from Hawaii’s pristine environment, Gandalf Spirulina™ is nature’s
superfood—a complete and true blue-green algae, it’s extremely rich in beta-carotene,
nutrients, vitamins, and minerals. Simply add Gandalf Spirulina™ powder to water,
juice, or your favourite smoothie. florahealth.com; 888-436-6697

Children’s Probiotic
ƌɄUltraconcentrated with 10 billion CFU per portion (67 portions per bottle)
containing specific children’s probiotics
ƌɄHelps establish and maintain healthy digestion
ƌɄStrengthens immunity to colds and flu in crowded classrooms
ƌɄ*+0'/ .Ʉ/# Ʉ$)/ ./$)'Ʉ/-/Ʉ/*Ʉ'$($/Ʉ//#( )/Ʉ.$/ .Ʉ!*-Ʉ+/#*" )$Ʉ($-*Ɲ
organisms
ƌɄTiny dose easily added to food without changing taste or texture
newrootsherbal.com

SISU U-Cubes™
SISU U-Cubes™ are pectin-based gummies, made with non-GMO ingredients and
everything else you look for in a children’s multivitamin. What’s more, they’re
naturally coloured, naturally sweetened, contain no beef or pork gelatin, and are
made in small batches to ensure the highest quality and freshness. The result? A
great-tasting multivitamin that U can be sure is great for children.
sisu.com; 800-663-4163

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 WorldMags.net
showcase

COOK UP
SOMETHING FRESH
with

recipes!

Achieve Optimal Health The Natural Way

At Canada’s Leading Holistic Nutrition School

•Natural Nutrition Program (R.H.N.™ Designation)

•Advanced Holistic Nutrition™ Diploma Program
•Elder Care™ Diploma Program
Classroom locations: Moncton (506) 384-2700
Calgary (403) 276-1551 Nanaimo (250) 741-4805
Edmonton (780) 437-3933 Ottawa (613) 728-2485
Halifax (902) 425-0895 Richmond Hill (905) 737-0284 ›› Savoury appetizers
Kelowna (250) 862-2766 Toronto (416) 482-3772
London (519) 936-1610 Toronto East (416) 497-4111 ›› Satisfying entrées
Mississauga (905) 891-0024 Vancouver (604) 730-5611
Distance Education: 1(800) 328-0743
›› Scrumptious desserts

Visit alive.com for recipes

and videos now!
csnn.ca twitter.com/CSNN

206 september 2014 WorldMags.net

 WorldMags.net

marketplace
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Triangle Healing offers an amazing range of well-researched products that enhance well-being!

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alive’s October issue focuses on longevity. Elder Care Diploma Program
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Wart & Mole Vanish

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In the alive kitchen, we’re preparing a gluten-free
autumn harvest picnic that can be easily transported
to your favourite park or picnic site. And October is
Thanksgiving, but if cooking a big bird isn’t on your Register now to start learning!
agenda this year, we offer some delicious recipes that
use smaller cuts of turkey.
NUTRITIONAL SCIENCES

We bring you all this—and much more—in the

NATURAL HEALTH FUNDAMENTALS

October issue of alive.

SPO
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Your natural
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Call 1.800.663.6580 Visit aliveacademy.com

Visit alive.com for exciting information each month.

WorldMags.net alive.com 207

classifieds
WorldMags.net To advertise, contact us at: classifieds@alive.com
1-800-663-6580

Career Opportunities Health Services

New Roots Herbal, a dynamic company, in full
expansion, is looking to fill the following position:
Sales Representative (on the road full time)
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Real Raw Food
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sKnowledge of natural health products SUGAR, HUMIC/FULVIC, MACA, DULSE, VANILLA, AGAVE,
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THE LATEST WORD
O N T HE N E WE S T R E S E AR CH

5 to 10 servings of new vegetables, when offered to children

early in life, can help them become more adventurous
eaters. Researchers fed children 100 grams of artichoke
purée in three flavours: plain, sweetened with sugar, and
with added vegetable oil. Younger children ate more
artichoke than older children because after 24 months of
age, children become more reluctant to try new foods.

10- to 12-
4
year-olds with the greatest strength-
to-body-mass ratios have significantly
lower risks for both diabetes and heart
TIMES disease, according to a US study of
1,400 children. Children who participate
in sports, exercise, and recreation
is how much more likely
activities build physical strength and
children with autism
reduce the risk of developing serious
are to have digestive
diseases during adolescence.
problems compared to
their peers, according to
a recent review. Problems
such as constipation,

1
diarrhea, and abdominal
pain were the most
child visits a US emergency
common digestive
room every 22 minutes for
disturbances reported.
an injury involving a shopping
Researchers don’t know
cart. Seventy percent of the
why, but speculate
injuries involve falling out
these complaints may
of carts; the most common
stem from behavioural
injury is to the head. As the
causes. This apparent
rate of shopping cart injuries
link between autism
to children steadily increases,
and digestive problems
researchers recommend
warrants further study.
parents secure their children
with cart safety belts. Parents
should stay with their kids at
all times and use strollers or
carriers for babies instead
of shopping carts.

1 DAY
a week of looking after the grandkids may
boost women’s brain power. Researchers gave
186 women, aged 57 to 68, three tests of mental
acuity. Those who looked after grandkids one
day a week scored higher on two of the three
tests, but grandmothers who looked after their
grandkids five days a week or more fared worst
on tests of memory and mental processing speed.

210 september 2014 WorldMags.net

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