Vista issue #127 November/December 2019 by Vista Magazine

No. 127 NOVEMBER/DECEMBER 2019

Immunity Health Issue

6 Foods to Boost Immunity pg 14

Illness-Proof your Home pg 18

Fight the Flu with Fitness pg 28

ImmuneBoosting Soup pg 41

IMMUNE DEFENCE Preventing colds and flus with functional holistic nutritionist Michelle Vysohlid CA NNA .MED.ED

Behind the Vaping Crisis pg 26

P R I N T E D I N C A N A DA

THE ORG A N IC EN T REPREN EU R

Beyond Food Founders pg 20

DAY IN THE LIF E

Lawyer Rebecca Owusu pg 46

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A Better Way to Absorb Vitamin C Outsmart your body’s restrictive nutrient transport system with a smarter, more efficient Vitamin C supplement. The Trouble with Absorbing Vitamin C from Traditional Supplements A Vitamin C molecule can’t just walk from the digestive system to the bloodstream. It depends on a special type of proteins called active transporters to carry it there, but these proteins are in very short supply. So, the Vitamin C molecule is likely to get left behind in the digestive system where enzymes show up to digest it. This is why people who take large oral Vitamin C doses report stomach upset. For the Vitamin C molecules lucky enough to hitch a ride on an active transporter to the bloodstream, the journey is still not over. These molecules now need another active transporter to pick them up and take them from the bloodstream to the cells where they’re needed to support your skin, joints, immune system, and more. Since Vitamin C is water-soluble, your body can’t store it, and all the Vitamin C that doesn’t get absorbed is excreted.

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Experience the Benefits of High-Dose Vitamin C… Finally • An antioxidant to help protect cells from the damage caused by free radicals. • Plays a vital role in collagen production for healthy skin, muscles, joints, cartilage, teeth & gums. • Helps support a healthy cardiovascular, reproductive, immune and nervous system.

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GUEST EDITOR'S LETTER

Winter: The Perfect Time to Nourish Yourself Spring, summer, fall. Spring, summer, fall. To me, this would be the ideal rotation of the seasons. I am not a winter person. But that said, I have learned to embrace what this arctic season does have to offer. If you are like me, you are probably wondering: what could this be? Over the years, I have found much to love about winter, and I think when you read on, you will agree! First, without winter, how could we enjoy all the cozy things? It is that chilly bite in the air that has us appreciating that warm cup of cocoa or early nights on the couch with snuggles under the fluffiest of blankets. There is the crunch of snow underfoot, and honestly, we have to agree everything looks beautiful covered in the white stuff. When it comes to our health, we instantly think cold and flu season when we think of winter. But winter is the perfect time to nourish ourselves. There are plenty of root veggies, and these veggies heal not only with nutrients but with their grounding and warming effects. We should choose a variety of these vegetables this time of year. Soups, stews, and roasted vegetable medleys all warm us from the inside, bringing us closer to earth and providing many nutrients that are needed at this time of year. This issue, I am sharing an immune-boosting soup with you, using buttercup squash. Hello beta carotene (which converts to active vitamin A, critical for your immune system to be operating at its best), fibre, vitamin C, and more! I love buttercup as it is not a commonly chosen squash. I also use garlic, onion, and leeks for their prebiotics and immune-boosting properties. Prebiotics feed the good bacteria in our guts. When these bacteria are flourishing, we are healthier! You will also find ginger in this soup; it is warming and soothes any inflammation we are experiencing when sick or fighting an illness. One other essential ingredient is broth. You can make your own veggie or bone broth or

choose a sugar-free option from the grocery store. I like to top my soup with raw pumpkin seeds for added zinc; zinc is a powerful immune booster. What I love most about this recipe is that it is so simple. The hardest part is roasting the squash! You can find the recipe on page 39. We are delving deep into immune and gut health this issue. The two tie into each other. I will explain how in my Q & A feature on page 35 and I will also share some easy tips you can start implementing right away. For immunity supporting foods, see page 14 and check out page 18 for some simple ways to illnessproof your home this season. This winter season, I challenge you to look to what Mother Nature is providing and incorporate a variety of in-season denser foods into your diet. Remember, when it comes to health, sometimes going back to the basics is all we need.

MICHELLE VYSOHLID is a functional holistic nutritionist and IHN graduate focusing on women’s health. She utilizes a holistic approach to healing and incorporates new technologies such as DNA testing. She practices at Abaton Integrative Medicine in beautiful downtown Oakville. She also resides in Oakville with her two children, her husband, two cats Beans and Luna, and Louis the Frenchie. In her spare time, she loves to cook, hit the weights, spend time in nature, ride her bike, hike, and explore local parks. Her dream is to one day live by the ocean as there is no better healing energy.  FIND_WELLNESS V I S TA M A G A Z I N E . C A

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Essential Oils and Kids… A Great Pair. Essential oils are great for everyone in the family, and kids are no exception. For young children, the use of a NOW® Solutions ultrasonic, cool mist diffuser provides a fun, convenient and safe means to disperse your favourite scents while the soothing coloured lights can make sleep-time easier. From kindergarten to college, essential oils are great to wake up with, as a study partner, to soothe during sickness, or for winding down from a busy day. Also, kids can come with their own ”smells”, so the use of a portable USB or wall plug-in diffuser, or creating a bottle mist scent can help fight the odours of a bedroom, vehicle, or sports gear. Natural essential oils are highly concentrated and should be used with care. There are some essential oils that are not recommended for use depending on age, so a quick visit to nowfoods.ca/kidseosafety can steer you in the right direction.

Whatever stage you are in, from diapers to diplomas, be sure to share natural essential oils with your children and develop some scentful habits that are good for their health and the world they live in. For more information on NOW® Essential Oils and recipe ideas, visit www.nowfoods.ca/essential-oils

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TA B L E

THIS PAGE Photo by Kirsten Buck

CONTENTS

WHOLE FOODS

CANNA.ED.MED

PALEO RECIPES

VEGGIE-FRIENDLY RECIPE

WHOLE HOME

FITNESS

Fight the Flu with Fitness

Moroccan Lentil and Chickpea Stew

ORGANIC ENTREPRENEUR

Q&A

DAY IN THE LIFE

6 Foods for Strong Immunity Illness-Proof Your Home Q&A with the Founders of Beyond Food

What’s Behind Immunethe Vaping Boosting Soup Crisis? 44

Functional Nutrition with Michelle Vysohlid

Lawyer and ConsciousLiving Advocate Rebecca Owusu

Immunity Health Issue

No. 127 NOVEMBER/DECEMBER 2019

BREATHING ROOM

Practicing Resilience The emotional equivalent of a strong immune system is resilience. Here’s how to build strength to withstand life’s greatest challenges. You can eat certain foods to boost your immune system and keep illnesses at bay. But how do you build the resilience that mental health experts say will help you adapt well to life’s most significant challenges? When, for example, a loved one dies, you lose your job, or you contract a serious illness, how well can you weather the storm? Resilience is reflected in the thoughts, behaviours, and actions that allow you to adapt to or “bounce back” from significant stress. It doesn’t mean you don’t feel distress when things go wrong. It does mean consistently managing your emotions, nurturing strong relationships, solving problems, and maintaining a positive view of yourself and your prospects in life. Resilience is a habit we can build, just like our immunity is a system we can strengthen. Here are a few proven strategies for doing exactly that.

Reach out

Of all the factors that build resilience, none is more significant than our close relationships. If you have trust, love, encouragement, positive role models, and intimacy with friends and family members, you are measurably stronger in the face of adversity. In these busy, demanding times, it’s all too easy to put relationships on the back burner, but try not to do that. Instead, identify simple, realistic ways to reach out. A phone call, Facetime? Actively build connection into your daily life. 2 Visualize positive outcomes

Worrying is a strong temptation in times of stress. However, believing that positive outcomes can emerge from crisis is a significant part of practicing resilience. Spend some time actively visualizing positive outcomes. Do this at designated times in the day; for example, upon waking up or before going to sleep. But also do this when you catch yourself worrying or catastrophizing, i.e., imagining worst case scenarios. 3

Love yourself

Resilient people believe in themselves. They can identify their most positive qualities and expect that they can meet the goals they set out for themselves. Is maintaining a loving self-concept sometimes a challenge for you? You’re not alone! However, it’s possible to take responsibility. Try writing lists of the qualities you possess or the actions you’ve taken that make you feel proud. Why not do this every day, so you can maintain that precious hold on your own sense of self-worth? V I S TA M A G A Z I N E . C A

WHOLE FOODS

6 Foods for Strong Immunity Cold and flu season is upon us. But fortunately, you can equip yourself against the worst sniffles by supporting a healthy immune system. These foods have been proven to fight the good fight when it comes to boosting your immunity.

Blueberries

High in a flavonoid called anthocyanin, blueberries help strengthen immunity, especially in the respiratory tract. Flavonoid-rich foods like blueberries and other dark berries are linked with a lower likelihood of contracting upper respiratory tract infections like a cold.

5 2

Oranges

A classic anti-cold remedy, this juicy citrus fruit is full of vitamin C. Vitamin C, of course, may shorten the amount of time you suffer from cold symptoms, and strengthen your overall immunity. 3

Dark Chocolate

It’s always a pleasure to discover another one of dark chocolate’s many health benefits. When it comes to immunity, dark chocolate (minimum 70 per cent cocoa content) contains the antioxidant theobromine, which may help the body to protect itself from sickness-causing free radicals.

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Spinach

Among the dark, leafy greens, spinach is an immunity-boosting heavy hitter. Its rich profile of nutrients and antioxidants includes vitamins C and E, and a healthy dose of carotenoids and flavonoids.

Turmeric

This vivid yellow spice is produced by grinding down the root of the turmeric plant. While it adds a distinctive character to your dishes, it may offer even better benefits as an immunity booster. Its well documented antioxidant and anti-inflammatory effects are linked to its high levels of a compound called curcumin. 6

Garlic

Garlic is often used as a home remedy for colds and other common illnesses— and for good reason. Its high levels of allicin have been linked in scientific studies to cold prevention.

STATS BREATHING ROOM

SELF-DEFENCE GONE WRONG:

3 EYE-OPENING STATISTICS ABOUT AUTOIMMUNE DISEASE Autoimmune disease is on the rise—here’s what you should know. Autoimmune disease is what happens when the body’s natural defences begin, for unknown reasons, to attack it. In other words, instead of fighting diseases, the autoimmune disease sufferer’s immune system fights their own body in different ways. For example, rheumatoid arthritis sufferers experience swelling, pain, and inflammation when their immune system cells attack their joints. Here are three statistics that will shed some light on this rising phenomenon:

78%

+23%

36%

WOMEN SUFFER MORE

TRAUMA

RISING NUMBERS

While five to eight per

Intense stress or trauma

Between 2001 and

cent of the American

is tied to a 36 per cent

2009, incidences of the

population suffers from

greater risk of developing

autoimmune disease type

an autoimmune disease,

an autoimmune disease.

1 diabetes increased by

about 78 per cent of them are women.

Like with many other poor health outcomes, women suffer disproportionately, particularly during their childbearing years.

23 per cent.

Sadly, if an individual has experienced high levels of stress or traumatic experiences, they are markedly more likely to develop an autoimmune disease like Crohn’s or celiac disease. However, some researchers are finding evidence that treating stress and trauma in its earlier stages can reduce this risk.

Autoimmune diseases like type 1 diabetes and lupus are on the rise. Scientists say that environmental factors are to blame. While genetic predisposition accounts for about 30 per cent of autoimmune diseases, factors like toxic chemicals, diet, and infections account for the other 70 per cent.

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FUNCTIONAL FOODS

Goji Berries

In Asia, people have eaten goji berries for centuries in hopes of extending their lifespans. The goji berry is an orange-red fruit that can be eaten fresh, cooked, or (most commonly) dried— and its scientifically backed health benefits make it a cold season essential. Boost Immunity Cleanse the Nibble goji berries Liver come cold season, because these deliciously tart berries are packed with the antioxidants vitamin C and A. These nutrients strengthen immunity and keep illnesses like colds at bay. They have even been shown to reduce the chances of contracting more serious diseases like cancer.

The liver works harder than any other organ to eliminate toxins from the body. Eating goji berries can support the liver by stimulating it and helping it to clear itself of those toxins. That’s why Traditional Chinese Medicine practitioners have long used them to promote liver and kidney health.

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Balance Blood Sugar

Nurture Your Skin

Protect Eye Health

Diabetics, take note: goji berries have been shown to control the release of sugar into the bloodstream, helping to stabilize glucose levels. They increase glucose responsiveness, making your system more sensitive to insulin. Plus, their natural sweetness makes them an excellent diabeticfriendly sweetener.

Goji berries have high levels of betacarotene, making them an excellent food for boosting skin health, and even protecting against skin cancer. Studies have shown that drinking goji juice can prevent the free radical damage associated with UV light, and reduce the risk of skin cancer and other skin disorders.

The antioxidants found in goji berries work to ward off age-related eye disease, including macular degeneration. Specifically, their zeaxanthin protects against UV light damage and other forms of oxidative stress that can impact eye health. Certain studies also indicate that goji berries can act as a natural treatment for glaucoma.

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WHOLE HOME

Illness-Proof Your Home the Natural Way The winter no longer needs to be a time of endless runny noses and sleep-destroying coughs. Here are a few simple and totally natural ways to illness-proof your home this cold and flu season. 1

Get a Humidifier

Winter air tends to be dry, dense, and filled with static. Infections prey on sinuses that are constantly dried out. The answer is to put that much-needed humidity back into the air. A reasonable humidifier can get the job done for around $100. 2

Clean Touch Points

Which objects in your house get handled the most? Door knobs? Phones? Keyboards? Identify these high traffic touch points and give them a thorough wiping. Try a solution of water and Melaleuca oil to disinfect the natural way. 1

3 Deep Clean Kitchens and Bathrooms

It will perhaps come as no surprise that kitchens and bathrooms are hothouses for the most dangerous kinds of household germs. It’s worth doing a deep clean of these spaces in the winter months. Try a solution of vinegar, baking soda, lemon and soap on areas that tend to harbour a lot of moisture. 4

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Use Essential Oils

Diffusing essential oils or using them in household cleaning solutions is a powerful natural way to keep illness-spreading pathogens at bay. In particular, lemon has strong antibacterial properties, eucalyptus wards off illnesses like the flu, and tea tree oil is antibacterial, antiviral, and antifungal.

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Quality starts with a mindset and ends with a commitment to ensure every NOW® product is safe and effective! Available at fine health food retailers across Canada. A trusted, family-owned company for over 50 years! www.nowfoods.ca

ORGANIC ENTREPRENEUR

Q + A WITH TJ GALIARDI & DR. DARREN BURKE FOUNDERS OF BEYOND FOOD

Moving Beyond Food Waste

Frustrated with the amount of food waste that was ending up in our landfills, founders of Beyond Food, TJ Galiardi and Dr. Darren Burke, saw an opportunity to divert that waste and use it in a sustainable way. TJ tell us how their company has become part of the food waste solution. 20

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Dr. Darren Burke

You say you have seen the problem of food waste in Canada first hand and it motivated you to create this business. What experience are you referring to? My co-founder Dr. Darren Burke and I have made countless trips to major grocer distribution facilities and to the back of stores where they cull the produce. When you see thousands of kilograms of perfectly edible fruits and vegetables being sent to the landfill, it makes you question our current system.

TJ Galiardi

You take produce that’s nearing expiration and process it into nutrient-rich, long shelf life powders with “Upcycle Pods”. How do these pods work and where are they located? Our business is based around servicing grocery stores as well as farms in regional zones. We use a centralized facility model to process their late-in-life produce into highly nutritious powders. Our first facility is located in Burnside, Nova Scotia with several more planned across the country.

Who sells or distributes the powders that are produced? How does that aspect of the business work? Currently, our brand in market, TDF Sports, sells across Canada at GNC, Popeyes, Sport Chek and several independents. A portion of the powders that we produce through our sustainable technology upcycling become raw materials in our product formulations. Our flagship product, Plant Strong Protein, has quickly become one of the leading natural health products in Canada in less than a year in market. V I S TA M A G A Z I N E . C A

ORGANIC ENTREPRENEUR

“It’s a win-win for everyone involved - the grocers, the farmers, the consumers and the environment.” Aside from becoming part of the food waste solution, what are the benefits for grocery stores that get on board? The first thing to understand when working with grocers is that they don’t want to integrate any system that is going to be more expensive or make the lives of their associates more difficult. We’ve created value for them in the sense that we fit into their current structure at a lower cost than their usual solution; not to mention the tremendous sustainability story they get to align with by working with us. Who else benefits from Beyond Food and how? It’s a win-win for everyone involved - the grocers, the farmers, the consumers and the environment. We are making sure every fruit and vegetable that is grown has a chance to serve its purpose of becoming food for humans.

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PURESOURCE FOR VISTA SPECIAL PROMOTION

Post Meal Indigestion Why is it so common? Heartburn (acid reflux) is, in many respects, a plague of modern lifestyle habits and choices. Let’s face it, we eat too much of the wrong foods and do so too quickly. Other habits like smoking and drinking as well as abuse of pain killers only exacerbate the stress we put on our digestive systems. Mechanical stresses such as obesity or even pregnancy also increase our risk. There are also a number of prescription medications that can exacerbate or trigger acid reflux, so make sure to review this with your doctor. After enough time, these habits take a toll on our digestive resources, including our protective stomach lining, our digestive enzymes and our stomach acid production. The signs are many: heartburn, burping, feeling bloated, full and tired shortly after a meal. Why mainstream treatments fall short. The most common treatments recommended in mainstream medicine for heartburn are acid-blockers such as Zantac, acid neutralizers like TUMs and acid barriers, for example, Pepto-Bismol. You will notice a common theme here: an anti-acid approach. This Band-Aid approach, while helpful or even necessary in the short-term to reduce discomfort or heal an ulcer, is counterproductive to the digestive process. Stomach acid is essential to the digestion of proteins as well as important nutrients like iron and calcium, and acts as our first line of defence against foreign microbes. Long term use of acid blockers increases our risk of a range of conditions from pneumonia to osteoporosis. Natural treatment options. Nature provides a plethora of soothing and healing remedies that can help manage our pain and even heal irritated digestive tissues or ulcers in some cases. Possible remedies include: aloe vera leaf, licorice root (in the form of DGL), mastic gum and slippery elm. They are best taken

at the end of a meal for heartburn and on an empty stomach for gastritis or ulcers. Two great options are NOW® DGL with Aloe Vera and NOW® Ulcetrol™ which also contains Zinc L-carnosine, clinically shown to heal the stomach lining. Another popular remedy for heartburn is NOW® Betaine HCl which is essentially acid. This may seem counterintuitive if you have been popping antacids, but low-stomach acid can worsen symptoms of acid reflux, particularly in the elderly. While not for everyone, a trial run can often reveal a potential deficit in acid, particularly if symptoms seem to be prevalent. Make sure you read the label cautions before starting any new supplements. Thalia Charney, MA Nutrition and Health Education Manager, Puresource

ENERGY

Relieve stress with this simple tool EFT will help you keep your cool and stay focused. BY STEPHENIE FARRELL

Do you feel like there aren’t enough hours in your day? Do you have difficulty sleeping? Do you feel like there is too much on your plate? In today’s world, it is easy to become overwhelmed. Thankfully, there’s an easy-to-learn technique you can use to relieve stress immediately. Although you don’t have to understand all the scientific details, it is essential to understand what happens in your body and mind when you become stressed. The stress response is a genetically hard-wired warning system designed to alert you to an external threat to your physical survival. This primitive, yet incredibly complex response prepares the body to “fight”,“flee” or “freeze” from present danger. When you experience a perceived threat to your safety, a primitive part of your brain picks up on this threat and believes it to be real. This triggers the nervous system and activates the stress response, resulting in rapid breathing, dry mouth, tense muscles, profuse sweating, jitters, nausea, dizziness, etc. In modern-day society, most of our stressors are triggered internally. For instance, when you’re running late for a meeting or dealing with the madness of the holidays, the stress response is activated. You’re not actually in any real physical danger, but to your system, the threat is perceived as real and the same physiological response is triggered. What if I told you there was a portable, easy to use tool that can relieve your stress, put you back in control, and increase your well-being? Would you think it’s impossible, especially if everything else in your life stayed the same: the same people, the same job, the same deadlines, the same resources? Well, it’s not impossible! This unbelievable stress-hack is Emotional Freedom Technique, often called EFT or tapping. Performing EFT, using gentle finger "taps" on acupressure points on the body, calms the nervous system, regulates the stress response, and promotes relaxation, clarity and focus. EFT literally rewires your brain over time and teaches

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your nervous system to respond to external circumstances differently. You remain calm, cool, and collected no matter what life throws your way. Emotional Freedom Technique can help improve such issues as low self-esteem and confidence, anxiety, insomnia, fears or phobias, and unwanted habits. It can reduce or eliminate chronic pain, and there’s clinical evidence that it can effectively treat people suffering from post traumatic stress disorder. A recent study conducted by Dr. Dawson Church, a leading expert on energy psychology, attempted to determine how an hour-long tapping session would impact the cortisol levels of 83 test subjects. Astonishingly, a 39 per cent reduction in this stress hormone was found in some subjects. Conversely, people who experienced traditional talk therapy only had a 25 per cent reduction in cortisol levels. After over a decade of coaching people, I know it takes more than just addressing the mindset to transform lives; that’s why I use EFT to address how unexpressed emotions, painful experiences, and limiting beliefs manifest as unwanted behaviours, physical aches and pains, weight gain, general exhaustion, feelings of panic, anxiety and overwhelm. EFT is quickly learned, portable and practical. You can use this tool daily to combat mild stresses in life, but if you’re dealing with chronic concerns, working with a certified practitioner is always recommended. STEPHENIE FARRELL is an accredited, certified emotional freedom techniques practitioner. She helps people challenge their limiting beliefs, push past their comfort zones, and achieve their goals. You can connect with her at  STEPHENIEFARRELL.COM or  CLARITY_POWER_RESULTS.

What’s behind the vaping crisis? Vaping cannabis flower is a tried and vested form of consumption. BY DAVIS CLAYTON KIYO, FOUNDER OF MYSTER

According to the U.S. Centers for Disease Control and Prevention (CDC), 1,080 individuals have been hospitalized with a serious respiratory illness related to vaping within the United States. As of the day we wrote this, the number of deaths relating to vaping has increased to 18. Canada watches warily as a report emerged of an Ontario teen landing in ICU for a severe respiratory illness relating to vaping. A second vaping related illness appeared in Quebec where a person in their 50’s was admitted to the

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hospital after vaping. While we still don’t have an answer to what’s causing these issues, the CDC has reported that they believe there is a link with illicit THC cartridges. The media’s coverage has improperly condemned all forms of vaping. The recent respiratory illnesses reported were due to vaping cannabis oil cartridges and e-cigarettes. The press has unjustifiably deprecated all forms of vaping when, in fact, vaping cannabis flower is a tried and vested form of consumption. Canada passed the Cannabis Act in October 2018, legalizing recreational cannabis use nationwide. After a year of legalization, Health Canada is permitting the sale and use of cannabis oil, concentrates, edibles, and creams beginning in October 2019. Products will not be available in stores or online until mid December due to Health Canada’s regulations, which state that licensed producers must submit product proposal for approval 60 days before commencing distribution. Canada is now in a unique position in which they are able to minimize harm by examining the U.S. response to vaping

CANNA.MED.ED

related illnesses. Canada’s federal legalization of cannabis oil allows them to implement harm reduction policies, conduct research and set universal vaping regulations. The current U.S. cannabis oil vaping issues are in part due to a lack of federal regulations, access to research, and funding for studies. The slow spreading of legalization has led to a lack of regulation and standardization for oil cartridge ingredients that will be needed to prevent these issues in the foreseeable future. Each state regulates cannabis oil differently; one dilutant that is banned in California might be legal in Oregon; one state may require testing for particular pesticides while another doesn’t. These inconsistencies create room for errors. Following Canada’s lead to implement universal federal regulations will not guarantee safety but will allow for consistency so we can spot the errors and fix them. We believe the cannabis oil vaping issues are primarily due to unknown ingredients contained in counterfeit cannabis oil products, such as untested dilutants and unregulated use of pesticides which turn into harmful chemicals when vaporized. Though a majority of issues stem from illicitly manufactured products, the U.S. has also seen reports of hospitalizations due to oil cartridges obtained from licensed dispensaries. Despite this, it is still unknown what caused the issues and one can reasonably infer that it was due to other chemicals aside from cannabis, given that cannabis flower has been consumed for thousands of years without a recorded death.

Vaping cannabis cartridges had gained a tremendous amount of popularity due to its convenience and covertness. Smoking in public remains illegal, yet easily attainable due to the discreteness in size and the minimal odour produced from vaping cannabis oil in cartridges. For the moment, the best way to practice harm reduction is to vape cannabis flower. The best solution to these issues would be full legalization so there can be universal regulation of products. Cannabis products should undergo strict regulations, including having a list of approved pesticides, herbicides, fungicides, dilutants, and hardware. Products should be tested on every batch and the results should be transparent all the way down the supply chain to the end consumer, similar to how we all have ingredient labels on the food we purchase. From a harm reduction perspective, individuals should consider stepping away from consuming cannabis oil in cartridges and move towards vaping or smoking cannabis flower instead. Although consuming flower could potentially have problems like pesticide contamination, we have not heard of pesticides leading to deaths or illnesses like are currently being experienced. Since the U.S. federal government is doing little to implement hard reduction regulations at this time, Myster, a company that specializes in modern and innovative cannabis hardware, is working on a solution to the cannabis oil cartridge problem by creating a new technology that would allow for consumption of cannabis flower in a discreet manner. The media’s vast coverage of this issue has instilled fear in consumers. Little is still known about the long term adverse effects of vaping cannabis oil and e-cigarettes. Until then, if choosing to consume cannabis, it is best to obtain products from a legal and regulated cannabis dispensary.

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

FITNESS

Fight the Flu with Fitness Let fitness be your body's natural defence against the cold and flu this season. BY SABRINA VIRDEE CPT, RHN

It’s getting colder; people are spending more time indoors in closer proximity and it’s flu season. Aside from washing your hands, drinking hot fluids and taking immune system boosters, in my opinion the best way to stay well is to keep your immune system strong. Regular exercise plays a starring role in keeping you healthy and preventing illness. Never underestimate the effects of regular fitness as it strengthens your immune system and helps fight viral and bacterial infections. So could fitness be the key to keep you from getting the flu this year? In short, yes. Studies have shown that as little as 20 minutes of exercise each day can have anti-inflammatory effects that boost your immune system, and make you healthier than those who are not active. Fitness empowers the body to fight viruses and bacteria. When you exercise, your white blood cells, which are the body’s immune system cells that fight disease, start to circulate more rapidly and are able to do their jobs better. This allows them to detect illnesses earlier than they might have before. You are also flushing bacteria out of the lungs and airways, which will reduce your chances of getting a cold or the flu. In addition, the brief rise in body temperature during and right after exercise prevents bacteria from growing. This temperature rise helps the body fight infection better; similar to what happens when you have a fever. Exercise also slows down the release of stress hormones. When our bodies are stressed, there is an increased chance of illness as our immunity is lowered. Thus, the lower our stress hormones, the better we are able to protect ourselves from illness. Now let’s talk about sleep for a moment. Sleep is also a very large factor in the stress equation. Getting good quality sleep and getting adequate amounts is crucial to keeping our immunity in fighting form. I personally

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FITNESS

sleep so much better on days I have incorporated fitness. Again, it doesn’t need to be intense, but it does need to get your heart pumping and your temperature up. Use fitness to sleep better, to lower stress levels and to boost the body’s ability to deflect various illnesses. The best part? It’s as easy as going for a walk or light run, taking the stairs or enjoying a swim. You don’t need a gym membership, though that’s always nice! Ok so you are also probably wondering, what if you have the flu or the common cold? Is exercise recommended? Please use your best judgment here and listen to your body.

Here are a few DOs and DONTs: DO exercise moderately if your cold symptoms are confined to your head, also known as the common cold. If you’re dealing with a runny nose or sore throat, moderate exercise is fine. Intense exercise can be resumed a few days after symptoms subside. DON’T jump back in too soon. If you’re recovering from a more serious bout of a cold or flu, gradually ease back into exercise after at least two weeks of rest. DO stay in bed if your illness is spread beyond your head. Respiratory infections, fever, swollen glands and extreme aches and pains all indicate that you should rest up, not work out. So in general, if your symptoms are from the neck up, go ahead and do some light to moderate activity (for example, a light jog or light lifting). However, if you have general aches and pains or a fever, it’s important to rest well and allow your body to fight the illness. My hope is that your body is primed by regular physical activity before the cold so it will respond faster. I strongly believe those with a fever should skip a workout all together while the body battles the infection. Keep in mind, the flu is highly contagious and working out while sick can increase the spread of germs, risking infection to others. Additionally, if you are suffering from the flu, you should be mindful to get plenty of rest and fluids. Rest allows the immune system to work better against an active illness and fluids can help replenish moisture lost due to high temperatures. As a general rule, the healthier you are, the easier you’ll find it is to fight off infections. And I am a firm believer that physical activity is the best way to boost our immune system in an effort to prevent the flu and/or speed up recovery. People who are physically active on a regular basis generally have efficient immune systems; therefore, recovery times are usually faster. Although it’s impossible for people to avoid catching colds altogether, be sure to get in regular exercise, and let fitness be your body’s natural defence against the cold and flu this season.

SABRINA VIRDEE is a registered holistic nutritionist, personal trainer and mom of two little ones. She specializes in pre and postnatal care and family health, helping mothers and families stay healthy, happy and well.  SABRINAVIRDEE

Looking for some new ways to add fitness into your routine? GIVE THIS 20 MIN CIRCUIT A TRY! *add weights where applicable for an added challenge Do each exercise for four minutes, alternating between 20 second intervals of intense work and 10 second intervals of rest. After you do eight intervals of each (four minutes total), move onto the next exercise. Follow this pattern: 20 seconds of work, 10 seconds of rest, eight times for each exercise on the list.

BURPEES 20 seconds Rest 10 seconds Repeat 8 times 2 SPEED SKATERS 20 seconds Rest 10 seconds Repeat 8 times 3

CRAB TOE TOUCH 20 seconds Rest 10 seconds Repeat 8 times 4

JUMP SQUAT 20 seconds Rest 10 seconds Repeat 8 times 5 CURTSY LUNGE 20 seconds Rest 10 seconds Repeat 8 times V I S TA M A G A Z I N E . C A

Delicious hot cocoa, snow angels, and cozy fires are just some of the wonderful things to look forward to this winter. On the flip side, bitter cold temperatures, colds and the flu are sure to wreak havoc on some this season. But thankfully, our Vista Ambassadors are giving you their best winter health tips to help keep you healthy so you can enjoy all the good things this winter has to offer. Find us @VistaMagCanada and follow #VistaMagCanada and #VistaAmbassador for this season's inspiration.

 DEANNA ROSE is a certified strength and conditioning coach, sports nutritionist, and naturopathic graduate licensed by the North American Board of Naturopathic Examiners. She was a therapist before starting her naturopathic program, so mental health is an area she continues to explore through physical modalities and spiritual growth. “My interest in health and wellness extends past the physical,” says Deanna. “My main focus is planetary health and the role of humans as a species on the health and future of our planet.”

FUN FACT “I was born and raised in China and moved to Vancouver in my early teens. I speak, read, and write Chinese.” WINTER HEALTH TIP “Winter is a time when the body works hard to stay warm. To keep the organs working and flowing at their optimal, be sure to eat warm foods like soup, stew, tea, etc. By warm foods I mean in temperature and warming in nature, such as ginger, cinnamon, and pumpkin. Also, always remember to keep the back of the neck covered when it’s windy out. In Traditional Chinese Medicine, the back of the neck is the wind gate, where wind enters the body and can result in external pathogenic conditions such as the common cold.” FAVOURITE PART OF CHFA EAST “The variety of plant-based foods and products available and the shift in focus on sustainability and planetary health.”  AROSIE_LUV

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AMBASSADORS

 SINDY NG has over six years of nutrition education and is a certified nutritional practitioner specializing in body recomposition and fat loss. As a holistic nutritionist, she works with women who want to lose fat and feel strong, without ditching their favourite foods. Sindy knows firsthand the impact that dieting and restrictive eating can have on one’s physical and mental health. After recovering from a seven year struggle with an eating disorder, Sindy now empowers women to ditch the diets and create a sustainable lifestyle they love, while reaching their fitness goals. Sindy has quickly developed a passion for resistance training and believes this has transformed her body, mind, and life. She plans to become a certified personal trainer. Aside from online coaching, Sindy works in social media marketing behind the faces of well-established Canadian natural health brands, and is also an influencer on Instagram.

FUN FACT “I love the scent of lavender! Many of my personal care products are naturally scented with lavender. I also carry a bottle of lavender essential oil in my bag to help with stress, anxiety, and headaches, or to use as a natural perfume.” WINTER HEALTH TIP “Do you find that you’re less uplifted in the winter? It may partially be due to less vitamin D and sunlight exposure. An easy way to get that energy and positivity boost is through exercise. Move your body in any way that’s meaningful and fun to you!” FAVOURITE PART OF CHFA EAST “I love discovering new brands as well as new products from my favourite brands. I’m a huge product junkie!”  HOLISTICFLOURISH  RACHEL SEDORE recently completed her holistic

nutrition certification. Her specialties include the link between nutrition and mental health as well as stress prevention through balanced wellness. She currently lives in a small town, north of Toronto and loves to explore the outdoors. FUN FACT “I have a huge creative side and love trying out different DIY projects!” WINTER HEALTH TIP “Add warmth to your meals. Make some soup or chilli; add warming spices to your breakfast or smoothies or add some roasted veggies and chickpeas to your favourite meals. Warmth is great for our systems during the cold months and adds a little extra comfort.” FAVOURITE PART OF CFHA EAST “The community atmosphere! It was amazing to be a part of such an inclusive and diverse group of likeminded people.”  WELLNESSENCOURAGEMENT V I S TA M A G A Z I N E . C A

 NADINA VILLACIS is a food and nutrition student who loves creating new

recipes! She holds a Bachelor of Arts in psychology and has been using her research skills as a health writer for the past year. As a nutrition student, Nadina loves sharing her knowledge of how food can fuel and heal the body. She has a passion for food photography and recipe development and loves to create healthier versions of your favourite dishes. Check out her Instagram and website for recipes. When she isn’t creating healthy recipes, you can find her in the barre studio getting her sweat on! FUN FACT “I am also a calligrapher and teach calligraphy classes in Toronto with The Calligraphy Workshop.” WINTER HEALTH TIP “Try adding antioxidant-rich foods to your everyday meals to keep yourself healthy through the winter months. Include foods like citrus fruits, red peppers and broccoli. Keeping your gut healthy is also a great way to prevent sickness during the winter months so reach for fermented foods, like kimchi and kombucha, to help keep your gut healthy and full of probiotics.” FAVOURITE PART OF CHFA EAST “I loved getting to meet other VistaMag Ambassadors and seeing all the new products coming to the industry.”  NADINA.VILLACIS  NADINA.VILLACIS

 IVA PRAVDA is a holistic nutritionist based in Kitchener, Ontario. She was born in the beautiful Czech Republic and is a university graduate that continued her studies in Germany and the UK. A desire to help her son is what ultimately led Iva down the path of holistic health. “When my young son’s health and wellbeing began to deteriorate and allopathic treatments were insufficient, I took it upon myself to find the answers,” says Iva. “Now, as a holistic nutritionist, I teach you how you can keep your child`s health at its best!”

FUN FACT “In Czech, my last name means truth. This fact might be why I enjoy doing product reviews.” WINTER HEALTH TIP “This season, try exchanging one of your coffees for a ginger tea with collagen. Collagen reduces inflammation in the gut and ginger is proven to aid digestion and fight infections, by boosting the immune system. FAVOURITE PART OF CHFA EAST “It was a great opportunity to learn about new products.”

 NADINAVILLACIS

NADINAVILLACIS.COM

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 NUTRITIONWITHIVA

AMBASSADORS

 TENISHA HILL is a health and wellness blogger and aspiring certified holistic nutritionist. “Evolving Holistic was born when I started working with my naturopath to overcome the digestive issues I was struggling with for years and no one else was able to help me,” says Tenisha. This journey sparked a newfound love for cooking, baking and taking pictures of nourishing and gut-friendly meals. Tenisha is most excited about becoming a certified holistic nutritionist so she can help others transform their health the same way she was given the chance to transform her own.

FUN FACT “I am obsessed with tea! I drink it every day of the year (even in the summer) and I carry a pouch filled with tea in my purse. I’m pretty much a tea connoisseur.” WINTER HEALTH TIP “Incorporate more immuneboosting foods, herbs and supplements. Some of my favourites to add to a winter routine are ginger, bone broth, apples, vitamin D and propolis.” FAVOURITE PART OF CHFA EAST “Connecting with the Vista community and meeting the faces behind the brands that graciously work with us.”  EVOLVINGHOLISTIC

 YILDIZ QADERI recently moved to Toronto from Guelph to study

holistic nutrition and become a registered holistic nutritionist. She is certified in plant-based nutrition through eCornell, is an animal lover, yogi, plant mom, and health and wellness enthusiast! Yildiz spends most of her time in the kitchen, experimenting with plant-based recipes and she loves to explore health food stores. “Ever since I have discovered the world of holistic health and the power of food, my life has had new meaning,” says Yildiz. “This industry sparks joy in me! I can't wait until I am a registered holistic nutritionist so that I can help others heal their mind, body and spirit.” FUN FACT “I travelled to Bali in May and climbed Mount Batur at 4am to see the sunrise. It was a breathtaking experience!” WINTER HEALTH TIP “Winter is the perfect time to eat warming foods such as potatoes, squash, ginger, cinnamon, and nutmeg. Some great supplements to include are chaga and vitamin C. Chaga is immune boosting and vitamin C is a great antioxidant!” FAVOURITE PART OF CHFA EAST “Connecting with people who are just as excited about the health and wellness industry!”  HOLISTICBODYANDMIND V I S TA M A G A Z I N E . C A

F E AT U R E D P R O D U C T S

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 SILKENY ORGANIC VIRGIN COCONUT OIL is made from fresh sun kissed coconuts, harvested from the renowned Coconut Triangle in Sri Lanka where a simple way of life still prevails with environmental pollution at its minimal and organic farming has been the way of life for generations.  SILKENYCOCONUTOIL SILKENY.COM

 LYPO-SPHERIC LIVLONG VITAMIN C is an antioxidant to help protect cells from the damage caused by free radicals. Plays a vital role in collagen production for healthy skin, muscles, joints, cartilage, teeth and gums. Helps support a healthy cardiovascular, reproductive,immune and nervous system.  LIVLONGCANADA LIVLONG.CA

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 PURICA CURCUMIN is Extra Strength. It works to provide Rapid Relief and Optimal Performance on the strength of 30% bisdemethoxycurcumin (BDMC), compared to the 1% BDMC found in regular curcumin extract. That’s a 30to-1 ratio designed to make a difference for you! @PURCAWELLNESS

Q+A

Optimal Health with Functional Nutrition Q+A WITH MICHELLE VYSOHLID

Functional holistic nutritionist Michelle Vysohlid shows us how food, and ultimately a healthy gut, can help defend us from the cold and flu this season.

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

Q+A

How do you define “functional nutrition”? I like to think of what I do as functional holistic nutrition. Functional is “how something works or operates” and nutrition is “providing our bodies with the food necessary for health.” Then I add in the holistic aspect, which emphasizes the connection of mind, body, and spirit. Any health challenge can be linked back to these three. Functional holistic nutrition takes into account all of these factors to restore the optimal physiological function of the body. We can use nutrition to support healing right down to a cellular level, all while implementing changes in other areas of our life that affect our health as well. In this cold and flu season, how can food act as a defence? Food is a game changer here! As many of us have heard, “All disease begins in the gut.” - Hippocrates. Our gut houses about 70 per cent of the cells that make up our immune system. This is a tremendous opportunity for us to implement some healthy gut changes. Now I know this can seem overwhelming, so I would like to share some easy changes that you can start with today. • DRINK LEMON JUICE AND FILTERED WATER FIRST THING IN THE MORNING. Lemon is beneficial to the gut in many ways. It can help increase stomach acid, which is needed to kill pathogens before they leave the stomach and keep us healthy. • EAT WHOLE REAL FOODS. These foods are nutrient-dense and nourish the body. Eating a variety of whole foods is vital; it is the best way to be sure you are receiving all the vitamins and minerals needed to stay healthy. • EAT FERMENTED FOODS. These foods are living bacteria for the gut. They help to populate our guts with a diversity of strains. Variety is critical to building a robust immune system that helps to keep inflammation in the gut under control. • FIBRE! I cannot stress this one enough. Fibre is needed to feed our good gut bacteria; these guys are the soldiers in the fight against sickness; we want to feed them well. • LIMIT PROCESSED SUGARS. These cause inflammation in the body, and inflammation is what we want to avoid. Think of when you hurt yourself; it swells, it is red, hot, and irritated. Inflammation in the gut causes this type of environment, which is not a real health-promoting environment.

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What’s the one best piece of nutritional advice you can give when it comes to immune and gut health? When it comes to health, I like to think simply in terms of what can we add in. My number one addin for anyone is, of course, filtered water. But my favourite suggestion, that seems to see the best results and fast, is adding in more fibre. This can be done by adding more vegetables, fruit, pulses and legumes to the diet. The more variety, the better. One little trick I have is to make yourself a hot cocoa or tea latte and adding in a fibre supplement powder. My favourite is acacia, as it seems to be best tolerated. All you do is blend your cocoa with the fibre and nut milk, and it makes it extra frothy. Your gut will love you! Fibre is vital for an optimally functioning immune system, a healthy gut, and blood sugar balance. Hello good mood, lots of energy, hormonal balance, and more! It also eliminates toxins from the body and excess cholesterol by keeping things moving. We all need more fibre in our diets.

How did you become a nutritionist? What was your health journey? Find Wellness with Michelle grew from a passion to not just accept an answer when it came to my own and my family’s health concerns. I faced many health challenges, including hormonal imbalances, gut issues, adult acne, asthma, depression, anxiety, and more. I was tired of visiting my physician just to be put on the latest antibiotic or medication. I also felt like I was ignored and not taken seriously. This led me to become frustrated with mainstream medical practices. Ingrained with an insatiable curiosity, I knew I had to look elsewhere for answers. This led to long days and nights on “Dr. Google”. Through these searches, I did make positive changes to my health but knew something was missing. I then found the Institute of Holistic Nutrition (IHN). I enrolled immediately and have never looked back! Driven by my intellectual curiosity and my studies at IHN, I have been able to reclaim my health. I also, during that time, discovered the power of our thoughts and how they affect our well-being and health as well. My favourite quote is the underlying foundation of my practice - “And I said to my body. Softly. ‘I want to be your friend.’ It took a long breath and replied, ‘I have been waiting my whole life for this.’” - Nayyirah Waheed. I believe this is at the base of all healing. Without love for ourselves, we will never heal. Self-love does not come easy, but through small, simple practices, we can learn to change how we feel and view ourselves so that we can heal. You help people online, how does that work, and what does a consultation look like?

Do you have any recommendations on supplements if one does get sick? I love bee propolis. However, be cautious if you are allergic to bees. Bee propolis is anti-viral, antibacterial, anti-fungal, and anti-Inflammatory so it can be helpful with a cold or flu. It’s incredible to gargle with for a sore throat and it is very healing to the gut as well. It’s a definite staple in our house! I also love herbal blends that contain echinacea and goldenseal with propolis. These powerful herbs together don’t allow a cold to stand a chance. And of course, lots of herbal teas, rest and nourishing foods like homemade soups and kitchari are perfect for helping to fight a cold. They provide many much needed nutrients and are easy to digest, so our bodies can focus on healing. Try my immune-boosting ginger squash soup on page 39. To ward off sickness, vitamin D and vitamin A are essential. A cod liver oil supplement provides both in safe doses and is easy to give to little ones as well.

My online practice is the same practice I implement in person. I currently practice at Abaton Integrative Medicine in Oakville (abatonim.com). I offer a 20 min FREE discovery call; this is where we can get to know each other. You can ask questions about my practice and myself, and I will ask about you. Once you decide that you would like to work with me, I will then send a questionnaire to fill out. Through this questionnaire, I can get to know your health challenges and history before our first meeting. I also love it when clients can provide me with a three-day food diary. At our first meeting, we will go over everything; your diet, lifestyle, and more. These are all clues to help me better understand what is happening and how I can assemble a functional holistic nutrition and lifestyle plan tailored to you. This plan can look like a meal plan that includes foods that will assist in healing and may also ask you to avoid certain foods while you heal. We may add in digestive support or critical nutrients and more, all personalized to you. I can also utilize genetic testing as this is often the missing key when you have tried everything, and nothing works. I then produce a plan that factors in the relationship between human genome, nutrition, and health. We also go over lifestyle changes to address any environmental factors that may be causing an imbalance in the body. I am thankful to be a part of the team at Abaton; this is fantastic for myself and clients as we have a wonderful group of naturopathic doctors and other modalities. These different modalities are sometimes needed to complement and complete your health plan. V I S TA M A G A Z I N E . C A

Q + A RECIPE

“ And I said to my body. Softly. ‘I want to be your friend.’ It took a long breath and replied, ‘I have been waiting my whole life for this.’” - NAYYIRAH WAHEED

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Immune-Boosting Ginger Squash Soup Serves 4

Ingredients • 1 medium buttercup squash • 2 tbsp avocado oil • 1 red onion, peeled and chopped • 4 cloves of garlic, minced • 2 leeks, washed and chopped • 2-3 tsp fresh ginger, minced • 900ml veggie broth • Salt and pepper to taste

Directions 1 Heat oven to 425. 2 Wash your squash. Cut in half and then in quarters. Scoop out seeds. Place the squash skin side up in a baking dish, in about one inch of water. Cover and bake for 35 minutes or until you can pierce the squash easily with a fork. 3 While squash bakes, heat oil in a large pan. Add in chopped onion, garlic, and leeks. Cook until fragrant and almost transparent. Add in ginger and sauté for a few more minutes. 4 Scoop cooked squash into a blender, add in onion mix and broth. Blend until smooth. 5 Serve in bowls, topped with raw pumpkin seeds, hemp hearts, and microgreens. 6 Enjoy! V I S TA M A G A Z I N E . C A

PRODUC T SPOTLIGHT PURSLANE CREAM is a very high quality all purpose cream with natural preservatives that leave your skin feeling soft and smooth. Fragrance-free, gentle on the skin, safe for all skin types, absorbs quickly, and no oily residue.  NATURALPLANTATION NATURALPLANTATION.COM

It’s candy - only better! GOOD NEWS GUMMIES by Herbaland has only 2g of sugar per bag - that’s 30% less than the competitor’s low-sugar candy. They also boast a whopping 13g of fibre per bag.  GOODNEWSGUMMIES HERBALAND.COM

N’OATS CEREAL, is an extremely nutrient dense cereal line that is specifically geared towards a mindfully healthy lifestyle. Not only is their cereal oat, grain and dairy-free, they also create it without the use of any refined sugars or preservatives.  NOATSCEREAL NOATSCEREAL.CA

TENFED is a social enterprise where for every item sold, TEN meals are provided to hungry children in Canada and around the world.  TENFED TENFED.ORG

KINWA BARS are healthy protein snack bars made from organic quinoa and all natural plant-based ingredients. An anytime snack that you can feel good about enjoying!  KINWABAR EATTOLIFE.COM

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TUSSIFLORIN THYME is a traditional herbal cough syrup (expectorant) made with pure thyme extract. It relieves a sore throat, both wet (chest) and dry coughs, as well as symptoms of bronchitis. It also facilitates the removal of mucus and phlegm. Tussiflorin Thyme tastes great and is safe and suitable for age 1 and older – so it’s perfect for the whole family!  PASCOECANADA PASCOE.CA

Garden of Life MYKIND SPRAYS, made from whole organic food extracts, conveniently deliver fresh plant-sourced vitamins C, B12, and D3 to boost immunity, energy, and mood.  GARDENOFLIFECANADA GARDENOFLIFE.COM

PALEO RECIPES

Fight Your Cold, with Immune-Boosting Chicken Soup Feeling the onset of a cold or flu? Make yourself cozy, and grab a bowl of anti-inflammatory chicken soup.

when we are feeling under the weather and fighting an infection. They also contain salt which, with water, are good properties for hydration. My Ginger-Turmeric Chicken & “Rice” Soup is not only hydrating, it is filled with nutritious vegetables like onions, carrots, celery, green beans, cauliflower, and fresh parsley. The vegetables are well cooked, and therefore, easy for our bodies to breakdown and digest. Fresh vegetables are known for being rich in vitamins and minerals, so the more, the better! This soup is made using cauliflower rice to keep it grain-free, but you can certainly substitute cooked white or brown rice, or even quinoa if you prefer. Serve the soup with grain-free crackers, or grain-free buns and a generous squeeze of lemon juice for extra vitamin C!

KIRSTEN BUCK, HN

Of all the remedies for fighting cold and flu, homemade chicken soup has to be the most popular. There’s just something about it that is not only physically comforting, but emotionally comforting as well. While it isn’t an end all cure for infection, it does do a great job of helping to alleviate cold and flu symptoms. The first step is having a rich homemade broth. It makes all the difference. My GingerTurmeric Chicken Broth is made with anti-inflammatory, anti-fungal, and antioxidant-rich ingredients like onion, garlic, ginger, and turmeric which may help to ease symptoms, including congestion. Not to mention, it is delicious! Homemade broths also contain tons of vitamins and minerals which support a healthy immune system. Sip on the broth alone, or use it to make a big pot of soup. Since soups are primarily made of water, they help to hydrate our bodies, which is very important V I S TA M A G A Z I N E . C A

PALEO RECIPES

Ginger-Turmeric Chicken Broth Makes approximately 8 cups

Ingredients • Leftover bones and trimmings from one roasted chicken • 2 ribs celery, roughly chopped • 2 medium carrots, roughly chopped • 1 small onion, quartered • 5 cloves smashed garlic • filtered water

• 1 tbsp apple cider vinegar • 2 tsp ground turmeric • 4-inch chunk fresh ginger, thinly sliced • 2 tsp black peppercorns • 2 bay leaves • 1 tsp sea salt

Directions 1 Place the chicken bones, celery, carrots, onions, and garlic into a large pot. 2 Add enough water to cover by one inch. Add the apple cider vinegar, turmeric, ginger, peppercorns, bay leaves, and sea salt. Give it a quick stir to combine. 3 Bring to a boil over high heat, then reduce the heat to low and simmer for at least three to four hours. The longer the broth simmers, the richer it will be. Alternatively, you can use an Instant Pot to pressure cook the broth for two hours. 4 Strain into a large bowl with a fine mesh strainer, and discard the bones and aromatics. 5 Season with salt to taste, and ladle into mason jars or any airtight tempered glass containers. Store in the fridge for up to a week, or freeze for up to six months. Note: When the broth cools, a layer of fat will form on the surface of the broth. Simply scoop off and discard, or use for cooking.

KIRSTEN BUCK is a Winnipeg-based holistic nutritionist, food lover, and founder of the popular blog and social media platform Buck Naked Kitchen. She focuses on a nutrient dense, paleo approach to eating. Her contributions can also be seen on popular websites such as The FeedFeed, Joyous Health, and The Food Network Canada. She is passionate about creating delicious recipes using fresh seasonal food that inspire others to make healthy choices and find confidence in the kitchen.  BUCKNAKEDKITCHEN

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Ginger-Turmeric Chicken & “Rice” Soup (previous page) Serves 4-6

Ingredients • 1 tbsp avocado oil • 1 small onion, finely diced • 6 cloves garlic, minced • 2 ribs celery, chopped • 2 medium carrots, peeled and chopped • 6 cups Ginger-Turmeric Chicken Broth • 1 cup chopped green beans • 2 cups cooked shredded chicken • 2 cups riced cauliflower • ¼ cup packed parsley, chopped • Juice of 1 lemon • Salt and pepper, to taste • Grain-free crackers or buns, for serving

Directions 1 Heat the oil in a large pot over medium heat. Cook for four to five minutes, until softened and translucent. Add the garlic, celery, and carrots and cook until garlic is fragrant - about one minute longer. 2 Add the broth, bring to a boil, and then reduce to a simmer. Simmer until vegetables are tender, about 10 to 15 minutes. Add the green beans, shredded chicken and cauliflower rice. Cook until green beans are tender and bright green, and cauliflower rice has softened. Stir in the fresh parsley, lemon juice, and season with salt and pepper to taste. 3 Serve hot, with grain-free crackers or buns. Enjoy! V I S TA M A G A Z I N E . C A

Warming Moroccan Lentil and Chickpea Stew Cozy up to a bowl of this stew made with hearty sweet potatoes, chickpeas and lentils and featuring bold spices like cinnamon, turmeric and more. BRITTNEY DESROSIERS, B.SC. (HNS)

BRITTNEY DESROSIERS is a health food blogger from Winnipeg, who is dedicated to sharing quick and easy recipes. Her interest in food and science led her to pursue a degree in Human Nutritional Sciences at the University of Manitoba. During her last semester, she created an Instagram account,  EXPLORINGHEALTHYFOODS, to share her passion for nutrition and recipe creation. This quickly evolved into a blog where you will find many healthy recipes, videos and nutrition resources.

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VEGGIE-FRIENDLY RECIPES

Between family gatherings and holiday parties, it’s a busy time of year! That’s why we created this Moroccan Lentil and Chickpea Stew that’s gut-friendly, super flavourful and nourishing. This recipe is loaded with fresh fibre, antioxidants, and anti-inflammatory spices that will help your gut health in between all the holiday gatherings. Sweet potatoes, chickpeas and lentils are the hearty base of this recipe that is also loaded with fibre, which is essential for good gut health. Lentils also provide this dish with a great source of protein. This recipe also contains antibacterial and anti-inflammatory properties from the onion, and spices – perfect for healthy digestion! This stew is incredibly easy to make – add all ingredients to a large pot and heat. Portion out this recipe into smaller glass containers and reheat throughout the week – your gut will thank you for it! This recipe is vegan and gluten-free. Serves 5-6

Ingredients • 1 tbsp extra virgin olive oil • 1 onion, chopped • 3 garlic cloves, minced • 2 sweet potatoes, peeled and chopped into cubes • 1 ½ cups organic chickpeas • ½ cup lentils • 2 cups organic vegetable broth

• 1 cup tomato sauce • 2 tsp curry powder • 1 tsp cumin • 1 tsp cinnamon • ½ tsp turmeric • Pinch of salt and pepper • Cilantro for garnish

Directions 1 In a large pot, heat olive oil. Then sauté with onion and garlic for two minutes. Add remaining ingredients and bring to a boil. Reduce to a simmer for 35-40 minutes (sweet potatoes should be soft). 2 Serve alone or over rice. Garnish with cilantro.

“This recipe is loaded with fresh fibre, antioxidants, and anti-inflammatory spices that will help your gut health in between all the holiday gatherings.” V I S TA M A G A Z I N E . C A

DAY IN THE LIFE

Rebecca Owusu

Rebecca Owusu is a lawyer, self-proclaimed wellness junkie and conscious-living advocate. She discovered her passion for health and wellness while in law school, when she was struggling with hormonal imbalances. Her search for natural solutions led her to making several diet and lifestyle changes. Today, Rebecca likes to share her journey and inspire others to make healthier choices and lead more conscious and sustainable lives through her Instagram account Healthy Sprout. She believes that being “well” involves taking into account all aspects of our health, including body, mind and spirit. How do you blend your law practice with your passion for plant-based and gluten-free recipes? Since my passion began while in law school, I’ve always had to balance it with a busy schedule. I personally find that meal prepping on the weekend is a lifesaver. I know that if I take three to four hours out of my weekend to grocery shop, prep meals, snacks and treats, that it sets me up for a healthy week and I get to have some fun in the kitchen while I’m at it. I don’t always feel like taking four hours out of my Sunday to prep but I never regret it! Can you tell us the story of your health journey? While I didn’t know it at the time, my journey probably began in my early teens when I started taking hormonal birth control. I had my first menstrual cycle in high school, which is later than most young girls, and even back then I had symptoms of imbalances. As I approached my early 20s, I became more in tune with my body and noticed different symptoms popping up but it wasn’t until my first year of law school that my symptoms really started to come to a head, which was likely brought on by stress. By my second year of law school, my symptoms were becoming increasingly

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worse and I was fed up. I started spending all of my free time researching and trying out new things to balance my hormones and “cure” my acne problems. I reached out to a naturopath for help, then an acupuncturist, and finally a holistic nutritionist and acne specialist. Our body will always tell us what it needs, we just need to listen - and don’t be afraid to ask for help! Why is “plant-based” something foodies should be learning more about? That’s a loaded question! Something that is especially important right now is the environment. The pollution and waste that occurs as a result of the meat and dairy industry is staggering and is a huge contributor to climate change. I would encourage foodies to look into this more and see if there are any little changes that they could make to their eating habits. Every little change truly has an impact! I also think that not everyone is aware of how diverse plant-based food can be. Plant-based meals are truly delicious and the options are endless! What’s the tastiest way to get plantbased protein? I think that there is no right or wrong way to enjoy plant-based protein. I personally enjoy eating a variety of beans and legumes - my favourites are lentils

 HEALTHYSPROUT

and chickpeas and they are staples in my daily diet. I also love nuts and seeds. I think that if you are eating a variety of whole foods on a plant-based diet, that you will absolutely be getting enough protein. For example, if you have some oatmeal with fruit, nuts & seeds in the morning and then a vegetable soup with lentils and quinoa for lunch, followed by a chickpea vegetable curry dish for supper, then you’re getting in TONS of nutrients, healthy fats, plant protein, etc. Oh, and lots of delicious and satisfying flavours and textures too! What does “conscious living” mean to you? First and foremost, it means to live in alignment. I try my best to tune in to my intuition, listen and trust in that voice, and then take action. I try to be intentional in the actions that I take and choices that I make. I am very conscious of what I put in and on my body as well as the foods that I buy and where I buy them. I am also conscious of what I buy in the sense that I try to create as little waste as possible so I avoid plastics when I can. It might sound a little “woo-woo”, but I truly believe that living more consciously can be life changing and can help each and every one of us individually and as a collective. If you want to incorporate a little bit more consciousness into your life, two simple things that I would recommend trying are gratitude journaling and being fully present in the moment.

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Vista issue #127 November/December 2019

Articles inside

Winter: The Perfect Time to Nourish Yourself