With the rapid evolution of today’s technology, we are in a constant state of stimuli. We are tuned in, turned on and tapped into the fast-paced electronic world much longer than the standard 8-hour work day. Cell phones, tablets and laptops make us accessible anywhere and anytime, which, as you can imagine, is negatively impacting our overall health and well-being. As our minds are being infiltrated with thousands of new bits of information every moment, it is no wonder that we, as a nation, have such a hard time slowing down. Rest, reflection and personal relationships are often the first to suffer. We are tuning in less and less to that which is going on in the present moment. Many of us are not able to fully disconnect from the info stream until we lay down in bed at night. Even then, the cell phone is close by and is usually the first thing we look at as our eyes open. And, let’s not forget what happens when a phone is misplaced; what a nightmare! When this happens, it’s probably a blessing in disguise and has probably happened for a very good reason. When we become disconnected, it allows us the opportunity to think and see this chaotic lifestyle with a fresh set of eyes.

While submersed in the peace and solitude of the ashram in India, disconnected from everything, I came to a few profound realizations. Firstly, that I am far too accessible. Much of my existence is, in one way or another, connected to the Internet. The slew of superfluous e-mails and notifications that constantly bombard my phone and inbox needed to go! Instant messaging, such as Blackberry messenger and Facebook chat, opened up lines of communication with people that I didn’t necessarily speak to otherwise. It was consuming my energy and slowing me down! Each time something new came in, it entered my mind space, distracting me and diluting my power from things of greater priority. Right then, in that moment, I vowed to take action and cut the ties with these relentless distractions that made their way into my precious headspace.

With all that goes on in the mind at any given time, it is hard to find moments of stillness and clarity. This excessive mindset impedes creativity and becomes a block in the way of you and your true self. How can you listen to your heart if you cannot hear or see beyond the overwhelming buzz of these mindless stimuli?

Now, with a little less clutter, my mind is free to let the thoughts flow, uninterrupted. I am free to contemplate, daydream and visualize all that I want to bring into fruition.

Secondly, knowing my own tendency to multitask and take on more at once than I can handle effectively, I set the intention to slow down and to bring all of my awareness into a singular focus. Whether it is watching my breath, writing this article or spending time with a loved one, I know that it deserves my full attention. After all, your energy flows where your attention goes. Bringing more of the practice of mindfulness into my every day has taken some self-discipline, let me tell you!

Being present in every moment allows us to get the most out of life, tune into our own creativity and experience the world with a free mind and open heart. We only live once, so don’t waste your time and energy on recounting the past or planning too far into the future. The present is our greatest gift and is something that you cannot ever get back.

Detachment: Steps for a Happy and Healthy Headspace

Cleanse. Unsubscribe from useless e-mails you delete before reading. For example: newsletters, deal site promos, Facebook, Twitter and LinkedIn notifications.

Detach. Delete some social media applications that alert you about every little thing. These are way too frequent and on a scale of things from 1 to 10, they are not a high priority. You can always tune into these things when you have the time. Reclaim your energy!

Make the most of it. Give the people in your presence more attention than whatever is going on in the cyber world.

Practice mindfulness. Pay attention to what is going in the present moment, soak it all in. Notice beauty in detail where you hadn’t before. For instance, strike up a conversation with the check out lady or pay a stranger a compliment. You never know what can come of these new social interactions.

Schedule it. Set a time every day in the evening when you completely unplug and spend quality time with your family, friends and yourself.

Listen closely. Once you find some time to yourself, clear your mind and open your heart. Listen very carefully to your internal reactions to your thoughts about certain ideas and plans.

Reflect. Try journaling, I find it really helps to get out the important thoughts before they are tucked away and forgotten about.

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The prevalence of celiac disease and individuals following a gluten-free diet (I like to think of it more as a lifestyle) has skyrocketed in the last 25 years.  As a part of my gluten-free experiment, I’d like to share what I discovered about the disease, its causes and how making simple lifestyle and diet changes can help individuals cope with the symptoms of the disease.

What is Celiac Disease?

Celiac disease is a life-long medical condition in which the absorptive surface of the small intestine is damaged by gluten, a protein found in wheat, rye and barley. Celiac disease is also known as gluten-sensitive enteropathy (GSE) or celiac sprue.

How does it affect the body?

If you have celiac disease and you want to feel your best, then it is essential that you steer clear of the prolamin fraction of wheat, barley and rye (commonly thought to just be wheat). When people with celiac disease, consumable products containing gluten, their immune systems react against the enemy – gluten.

Those with celiac disease may have difficulties absorbing nutrients because there is damage to the villi of the small intestine, thereby reducing the surface area, where most micronutrients are absorbed. I like to think of the villi as a plant that needs watering, they fall flat when damaged but are able to pop back up if given some tender love and care.  Following a very strict diet, the mucosa can restructure itself within 2-3 months, but full villi recovery can take several months to years. But each time you are exposed to gluten, the immune system reacts and its right back to square one with the healing process.

The Rise of Gluten-Related Disorders

There are a few theories out there regarding this spike in prevalence of gluten-related disorders. One of the most dominant ideologies includes the hybridization and genetic modification of the grains to boost gluten content. Even a century ago, grains like wheat contained far less gluten than it does today. Changing the DNA of nature to produce more desirable outcomes like texture and chewiness can have negative consequences. Most of which are yet to be known. GMO foods have not been around on the market long enough to fully understand the detrimental health effects. The human body does not easily digest gluten, and the food industry is putting it in just about everything. The body’s enzymes can’t break it down completely and the remaining particles left behind might be causing the immune system to react to this foreign substance. Genetic modification is changing the world at a rapid pace; the evolution of the human body simply cannot keep up.

Diagnosis.

This can often be a long, drawn out and frustrating process for those suffering with chronic digestive problems. Don’t give up hope! Doctors usually diagnose celiac disease with a biopsy of the small intestine, which reveals the damaged villi.

On diagnosis it is commonly recommended that you start on a low-residue (low fibre), low-fat, lactose-free and gluten-free diet. With time, fibre, fat and lactose can be added back into the diet as tolerated but gluten is a lifelong restriction. At this point, education is your greatest tool for success with a gluten-free lifestyle. You will need to familiarize yourself with common sources of gluten and implement mindfulness into your every day. This awareness of your dietary limitations will save you a lot of fear, discomfort and also the risk of running your body into malnourished state. Do your research, empty the cabinets of old products and make your loved ones aware so they don’t give you something by mistake. Next, go to specialty health food stores and stock up on gluten free snacks and goodies.

Related Food Intolerances and Nutrient Deficiencies

Unfortunately, while you are having trouble with gluten, you may also find a new intolerance to dairy. This may be due to the flattening of the villi, lactase (enzyme responsible for digesting lactose) is secreted in the villi and if they are damaged then you will have troubles with lactose! All related!

Iron deficiency anemia is common in 40% – 80% of celiac patients. This is something that should be tended to before it gets any more serious. I read that in severe, untreated cases, malabsorption of fat, calcium, magnesium, fat soluble vitamins (A, D, E, K). folate, iron and vitamin B 12 can occur. Be sure to have you vitamin D and calcium monitored closely because this may cause bone density issues in the future. If your current diet doesn’t support this I would suggest supplementing. Good news is that once you have “healed” your mucosa and villi by adhering to a gluten-free diet all of the deficiency that I mentioned above can usually be resolved, all of them can be obtained from a well-balanced diet.

DID YOU KNOW ??

Rates of celiac disease have nearly doubled in the last 25 years in western countries

More than 330,000 Canadians have been diagnosed with celiac disease. More than 73,000 are children

Nearly 30% of Canadian children with celiac disease are initially misdiagnosed

The risk for developing celiac disease is increased 20 times for those who have a 1st degree relative with the disease

 It is common for there to be as long as 15 years between the onset of symptoms and diagnosis.

Gluten-free products are 2.5 times more expensive than regular items making the overall cost of the disease for individuals and their families enormous

If you collect all you receipts from purchasing gluten-free products you are eligible for tax breaks.

Even toothpaste can have traces of wheat!

Try these yummy gluten-free foods:
Quinoa
All legumes
Wild rice or brown rice
Corn
Nuts and seeds
Potatoes
Amaranth
Millet, finger millet
Indian rice grass
Arrowroot
Buckwheat
Flax
Tapioca

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As a part of my gluten free experiment, I decided I was going to try my delicious carrot cake recipe without wheat! Stephen and I made this and took it to my parents house for Mother’s Day on the weekend. It was really awesome…even my dad enjoyed it!

Carrot Cake (vegan without icing)

1 cup quinoa flour

1 cup buckwheat flour

2/3 cup flax/chia meal blend (or half and half separate if you can’t find it)

2 tsp baking powder

2 tsp cinnamon

1 tsp baking soda

1/2 tsp nutmeg

3/4 cup agave

1 cup agave (to replace sugar and brown sugar)

3/4 cup unsweetened apple sauce (instead of oil)

1 tsp vanilla

2 cups grated carrots

1 cup drained crushed pineapple

1/2 cup chopped walnuts

1/2 cup chopped pecans (for the top)

Now as for the icing… I was never a really big fan of cream cheese icing… so I had mine served with plain greek yogurt (healthier choice). But for those who prefer the traditional icing (and don’t mind the calories).. go for it!

1 pkg  cream cheese, softened (250g)

1/4 cup butter or butter substitute ( I use Earth Balance Spread)

1/2 tsp vanilla

1 cup icing sugar (you probably won’t find this organic)

Directions:

Mix all the wet ingredients into one bowl and the dry into another then gently fold them together and place in a square pan (greased with Coconut Oil (instead of butter)) and bake at 350 for 45 mins or until a tester comes out clean.

Top with whatever your heart desires!! I love berries, nuts and apple butter, but there really is no limit here 

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I have been following a gluten free lifestyle for one full week now! Avoiding gluten, that sneaky devil, has proven to be quite an adventure. It truly requires your full attention at all times when it comes to eating, those with sensitivities have to be mindful of each and every bite they put in their mouth. After just one week, I have a pretty good idea of how much effort it really takes to remove gluten and still eat a well balanced diet… its not easy!

Mindful eats

As previously mentioned, during the week, have been filling up on my delicious Green Zebra delivery meals, but come the weekend I am left to fend or myself.

On Friday I had a wonderful dinner with Hayleigh at Fresh. This is the perfect place to venture for someone who has a lot of dietary specifics. They even have a secondary gluten free menu and lots of ways to customize your meals in order to meet your dietary needs, whatever they may be. I wasn’t able to order many of my regular items from their menu, but of course like everything at Fresh it was amazing and it was good to try new things! Being Friday, Hayl and I decided to indulge a little and ordered some sweet potato fries (cooked in the same fryer as gluten, which may be problematic for those who are severely sensitive,) this was fine until I went to go for the ketchup and had to stop myself to really think about what is in ketchup. I could recall all of the major ingredients like tomatoes, liquid sugar etc, but I wasn’t certain it was gluten free. Condiments are one of the major things you have to look out for, gluten, makes its way into a lot of sauces, marinades and the like, so always read your labels! We were very curious so we pulled out our phones and pulled it up on Google, turns out Heinz ketchup is gluten free, which I was happy about because the sweet potatoes just wouldn’t have been the same without.

Hayl mentioned that there is a gluten free app for iphones which would be a great resource for those just starting off.

Saturday I ventured out of the city for a little escape with some friends, I had tried my best to plan ahead by packing snacks and gluten free choices, because I knew my choices would be pretty limited. Since there wasn’t too much in the fridge when we arrived, we decided to head into town to get lunch and groceries for the rest of the weekend. Being with a group of guys, they decided to go to Montana’s because there weren’t too many other options. Knowing my fate before even setting foot in the door, I went in to peruse their menu a little. Reading between the lines it read: GLUTEN, MEAT and more GLUTEN ha! I had a good laugh and ended up ordering a rather bland iceberg lettuce (nutritionally void) salad. Oh well, I guess I cannot expect a steak house chain to even begin to cater to gluten free, vegetarians… it is kind of a oxymoron. I went home and made myself a little quinoa salad to make up for what my Montana’s experience was lacking.

Broiled Bananas

We really stepped our game up with dinner however… it was pretty impressive. Josh and Christine who had been following my posts and blog, were kind enough to bring up some gluten free appetizers- Beanitos and dip- delicious, I must say! Busy in the kitchen, we cooked up lots of goodies such as fiddleheads, asparagus, broccoli, tomato, avocado, quinoa and scallops (for those who chose to eat them). For dessert they also brought bananas so that we could make my Broiled Banana recipe- This made me so very happy! It was SO delicious and SO nutritious and… oh yeah, gluten free!

Overall, I am really enjoying this experiment so far and I am learning lots even about my own diet patterns. When eating out of the house, I have noticed that I eat bread when I don’t really need it, but simply eat it because it is there.  In the future, I will be more mindful of this habit and I will try to replace it with a healthier choice. Eating gluten free is great because it really limits the amount of processed foods that you eat. While there are delicious gluten free goodies available at select restaurants and health food outlets, they come around a lot less often depending on where you dine. Having a restricted diet also makes you really appreciate the healthy alternatives to conventional snacks and treats even more. I was so pleasantly surprised by the thoughtfulness of my friends, they were very encouraging and respected my gluten free commitment. It sure did make it easier.

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I was on the treadmill a few days ago and it struck me like a lightening bolt- I need to try a gluten free diet! So starting Tuesday, May 1st, I will eat gluten free foods for an entire month! Why would I do this if I am not sensitive to gluten? The food industry puts gluten in just about everything these days as a filler. The over abundance of gluten in our diets is slowly but surely affecting the masses. So many of us are diagnosed with celiac disease everyday and are left stunned, looking around like “now what?”. It is a massive lifestyle adjustment and we need to arm ourselves with knowledge about the foods we eat (or in this case, can’t eat).  Personally, I want to get a better feel for it and this experiment will deepen my understanding of the challenges that people with celiac disease and gluten intolerances encounter on a daily basis. By doing this, it will allow me to better connect with my clients who require strict gluten free diets, blogging through my journey will provide me the opportunity to do what I do best, share and create awareness!

I just went to my favourite health food store around the corner from my work and stocked up on lots of gluten free snacks! Unknowingly, I already eat lots of gluten free products, the only thing that I regularly indulge on that isn’t appropriate for this diet is spelt or kamut bread (yum, for those who can tolerate it)!

Gluten Free Goodies

Follow my gluten free experiment on Facebook & Twitter, stay tuned for lots more tips on how to life a healthy, happy, gluten free life!

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“Let yourself be silently drawn by the stronger pull of that which you really love” - Rumi

As the fastest growing physical activity in North America, most have in one way or another, heard of or has been introduced to yoga, and for many, it has touched or continues to touch their lives on a daily basis. Everyday I am asked how yoga came to be such an integral part of my own life, and so at last, I felt as though I was ready to share.

Teaching on the rooftop in India

How Yoga Found Me

It is curious now looking back on my earliest experiences with Yoga. I can remember trying it for the first time back when I was still in high school, and also later at the local gym in my hometown. The class was overly packed, the teacher was difficult to understand, and I felt a little out of place at the time. Still, I went to two or three more classes at the gym, and despite my knack for yoga, I became disinterested because I did not feel inspired. In retrospect, I believe this was because I did not connect or relate to that teacher in the same way that I did with my “yoga mom” later on in life. Regardless, I have come to understand that the universe has a special plan in it for each of us, and at the time, I was simply not ready or in a place to appreciate the great change it would later have on my life.

More years would pass, and it was not until I was in university during summer vacation that I would find myself reacquainted with yoga again. At the time I can remember feeling bored by the monotony of my daily life. I was living in Guelph with my then boyfriend, far enough out of town that I felt slightly secluded, and admittedly, uninspired. Many of my friends had gone back home for the summer and so only a few remained, most of which were occupied with their day jobs. My lifestyle differed in that I was working nights at a club, and so my days were mostly free with little to do.

Being a student of the nutrition program, I knew the importance of eating a balanced and wholesome diet. That being said, I had not yet found my niche in the world of physical activity. I loved going for long hikes and getting lost in the trails for hours with my dog, however I knew I needed something more. So, in seeking much needed inspiration, I started looking for local fitness classes that might fit into my backwards schedule.

I came across classes offered by the lovely Carolyn Weatherson, at her school – Maha Pura Yoga – which happened to be located conveniently down the street from where I was working. I can still remember my first class vividly – what a great workout! At the time, all I was seeking was a good workout and nothing more, but was I ever in for a treat!

As the summer progressed, I started attending more and more of her classes. I just couldn’t get enough. Although I had always been flexible, I had not stretched regularly since my dancing and gymnastics days many years earlier. Seeing significant improvements with every class was really motivating me to stick with it.

I can remember always looking for praise or acknowledgement from her with my progress, and it is funny how this sticks out in my mind. As a teacher now, I always offer praise to my students for their dedication to their practice.

I became so obsessed with getting the poses right, I started to memorize how Carolyn led us through each one. I could sometimes even anticipate what was coming next, even though her classes were not scripted like many of the larger yoga chains. I could not help but want to learn more!

Come summer’s end, there was mention about a teacher training she was just starting. I expressed my desire to her that I wanted to learn more about yoga and she invited me to attend. Initially, I went only with the intention of simply learning more about yoga, the poses, and the proper alignment. Instead, I emerged with a whole new career and life path.

I had a lot of growing up to do in that time, and I have come a long way since that summer, and most importantly, I am extremely grateful for the opportunity that yoga has afforded me to slow down against the torrent of everyday, to be open, to listen, to reflect, to change, and ultimately, to grow for betterment.

My Personal Development

With time and practice, my senses have become and continue to be heightened. I have gained a new sensitivity and awareness. I am able to appreciate the beauty in things, in ways that I never could before. Yoga naturally helped me to create balance. It has allowed me to know my body and rhythm, and to recognize when I am out of sync both on and off the mat. I now feel so in tune with my physical body, and that is something I did not know existed before I had yoga.

Retrospectively, entering Carolyn’s yoga class that day was a turning point in my life. I was at a point in my life where I could have taken an entirely different direction.  Thankfully, the universe took me by the hand and led me to this beautifully blessed life that I live today. All those things I so desperately feared to let go of during that phase slowly and naturally fell away without any pain at all. Through my journey, I was able to transcend the low energy environment that I had become submersed in, one obstacle at a time, as I began to grow.

Since then, yoga has brought me hundreds of positive experiences and opportunities. I am so grateful that it came into my life when it did. It enabled me to soar out of a very dark place. I have learned more applicable information from my 200-hour teacher training than in all my years of traditional schooling combined. Through yoga, I was able to explore my physical body and I was given the space to grow and develop, both in my mind and my career, in ways I could have never imagined before.

Half Bow Pose

My Daily Visualization

In my mind, I am on a 5-year plan. I am going to work as hard as I can for the next 5 years and take on every opportunity that comes my way. I know this time frame will be an adventure in and of itself. Thinking long term, it is my goal to travel the world with yoga –learning, teaching, inspiring and empowering others to overcome personal obstacles and bring about positive change. It is my intention to positively influence as many lives as I possibly can in my own lifetime, with the hope that they too will continue the circularity if this process. I want to make a difference in this world and sharing my passion is the best, and truthfully, the only way I know how. I’ve known that this is my path for a while now and as I stay true to myself, I can feel and see it taking shape in and around me, for it is the same love that inspired me to begin with.

Namaste

- Gillian

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“Here comes the sun…” The Beatles said it best! T-shirt weather will be upon us soon, so it’s time to start adopting new healthy habits to help you reach your optimal weight before you put that new tee on! Springtime is all about rebirth, renewal, growth and expansion. There is no better way to start implementing your new healthy living regime than with a clean slate.

Out with the old, in with the new!

We spent a lot of time indoors, hiding under sweaters this winter. It’s time to rid ourselves of the winter heaviness and prepare for the light and bright days ahead. Let Truestar.com help you get started today! Sign up for your FREE profile today and get instant access to professional health and wellness information and guidance. Whatever your health goal, Truestar.com is here to help!

It is time to recommit to your personal health goals and to take action now! There’s no time better than the present! Dietary changes, such as eating more colorful fruits and veggies, avoiding alcohol and reducing your exposure to harmful toxins, are a great start, but the body could use a little extra help! Detoxifying the body, once or twice a year, will give your body a fresh start. When beginning a weight loss program, it is especially beneficial to include a detox because of the toxins stored in fat cells.  As we begin to shed those fat cells, toxins are released to wreak havoc on the body’s precious tissues. Using a safe and effective detox program will gently guide the toxins out of the body’s main working systems before they can cause more trouble.

Look no further! TrueDETOX and Cleanse is the perfect supplement to kick-start your spring cleaning. Here are some of the key benefits of this amazing product:

- Improves liver enzyme function and detoxification;

- Contains a natural diuretic action to reduce water retention;

-Improves digestion and reduces constipation;

-Enhances the removal of fat from the liver;

-Increases the sensation of fullness and satiety;

- Stimulates the breakdown of fat tissue;

- Improves thyroid function and metabolism.

Get Outside, Get Active!

If we want to live life at our peak and enjoy every moment to the fullest, we need to lead a healthy and active lifestyle. Our bodies work very hard for us every moment of every day, so we need to respect that and help it in any way we can.  Scheduling in at least 20 minutes of physical activity every day is a realistic goal then work your way up from there. With so many sunny days ahead of us, we need to make the most of them. Get outside, get active! Go for a long bike ride, rollerblade or hike with family or friends during the warm and beautiful weather.

Switching up your workouts is a great way to keep you motivated for the long term.  The key is to find activities that you really enjoy as each person is different and it may just take a little bit of time to find your niche. The Truestar Exercise Program will create the perfect plan for you, for FREE! With so many sunny days ahead of us, we need to make the most of them. Get outside, get active! Go for a long bike ride, rollerblade or hike with family or friends during the warm and beautiful weather. Remember, working out with friends isn’t only fun, it also holds you accountable to your exercise commitment and helps you to push one another to meet the challenges.

Need a little boost of energy for your new healthy routine? Try our amazing TrueEnergy product today! Combining this with TrueThermo is a great option as it helps to rev up your metabolism, helping the body to burn more calories, making your workouts more effective!

Diet on Point.

We all know that we are what we eat! If you want to feel light and have lots of energy, you have to eat right. Focusing on consuming lots of fresh fruits, colorful veggies and water is a sure way to rid the body of toxins and to help you reach your optimal weight.  I find it really helps to carry a reusable water bottle around with me. It acts as a constant reminder to drink up and flush out!

Follow the Truestar Nutrition Program, print off the customized grocery lists and really take the time to read labels while shopping. Education is your greatest tool for success when it comes to making healthy eating choices. Take responsibility for your health!

While you follow your Personalized Nutrition Plan and you are on the path to your best health yet, it is important to make sure that you have all of your bases covered. Supplementing with TrueBASICS A/O is a great way to ensure your body is getting all of the essential nutrients it needs along with some extra antioxidant support.

Good luck with the spring cleaning!

Be well,

Gillian

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Looking for a little motivation to get back into shape before summer? As we get ready to launch into spring, many of us are looking for new fitness regimes to whip us into shape, after falling off the New Year’s Resolution wagon. Something affordable, trustworthy and easy to follow….  I have just the thing for you!! Join the Truestar 30/90 Day Challenge TODAY!!

This is such an amazing opportunity to get healthy, happy and potentially $50, 000 richer! The prizes for the challenge are unreal check them out……Pick your challenge today!

PRIZES:

The following prizes will be awarded in the 30 Day Challenge:

• In each Category, up to 20 prizes, consisting of a one-year supply of one course of Truestar multivitamins for one person, appropriate to the winner’s Category as selected by Truestar (approximate retail value of each runner-up prize: $1,000) will be awarded (total of 100 runner-up prizes awarded across all Categories in 30 Day Challenge).
• From the winners of the 30 Day Challenge prizes in each Category, one winner will be selected in each Category to receive a first prize, consisting of an all-expenses-paid one-week trip for two people to the Bahamas to attend the Truestar convention scheduled to be held at the [resort] on [date] (approximate retail value of each first prize: $2,000) (total of five first prizes awarded across all Categories in 30 Day Challenge).

The following prizes will be awarded in the 90 Day Challenge:

• In each Category, one prize, consisting of $5,000 cash (Canadian dollars), will be awarded (total of five 90 Day Challenge runner-up prizes awarded across all Categories).
• From the five 90 Day Challenge prize winners, one winner will be selected to receive the grand prize, consisting of $50,000 cash (Canadian dollars).

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