Vista no. 109, November–December 2016

NOVEMBER / DECEMBER 2016

No. 109

Winner 2016 Best Magazine Redesign

Welcome to

A more festive way of Being WINTER FITNESS: from SAD to

GLAD, beat the winter blues.

The house and home issue

EDITOR’S FAVOURITE THINGS 2016: a curated collection of good things that make even better gifts this holiday season.

THE ORGANIC ENTREPRENEUR

Building a whole foods pantry Feng shui your front door Got Wi-Fi? Get smart about how much is too much electromagnetic radiation in your home

Festive fare

With cookbook author Julie Cove

Juniper Ridge or the art of harvesting nature’s mystique

Vikram Vij

Celebrated chef, author, and restauranteur

A DAY IN THE LIFE P R I NTE D IN CANADA

family-friendly naturopathics

Winner 2016 Best Magazine Redesign

No. 109 Welcome to

As our experts predicted, 2016 or “the year of the fire monkey” flew by and now, we find ourselves recapping and taking stock (while making stock?!) of how this year went for us. And, hopefully, taking a pause before the new year begins.

This being our house and home issue, we try and create inspiration for you to make your home an even healthier, happier place to be. Feng shui always plays a key role in my home and paying close attention to the front entrance—which makes sense, symbolically.

I personally relish this “deep autumn” season.

Aside from constantly treating and avoiding colds and flu (thank you, pre-school), we now have a large wooden box taking up an entire kitchen shelf, the cold + flu box, full of various natural health remedies and tinctures.

One element that I recommend that you all explore in your homes is doing an audit of how much electromagnetic radiation there is, invisibly, flying through your rooms. Check out the first of a series of articles dedicated to this topic, on page 28.

It’s the season of cozy wool socks, candles and yummy soups. Butternut squash with smoked paprika has been my go-to this month. Take a peek at our recipes

A more festive way of Being in this issue—festive food can be alkalizing too.

Finally, check out my list of favourite things on page 40. I’m over-the-moon with a few of them in particular, and hope that they’ll become a few of your favourite things this season, too.

Enjoy the moment, until 2017!

E D I TOR

PS. Follow me on Instagram, I’d love to see your healthy homes and festive fare. Maybe even a shot of you reading this issue?! @KathHerringer #Vistamag

AL L INS TAG R AM PHOT OS © K AT H A RIN E H ERRIN G ER. ED IT O R' S PH OTO © R AI NA+WI LSON, R WP H OTOG R AP H I C . C OM

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Pain?

No. 109 Publisher:

Trent Nellis Editor:

Katharine Herringer Art director:

Iván Álvarez de Lorenzana Senior graphic designer:

Natalina Percival copy editor:

Sabine Edrissi-Bredenbrock editorial coordinator / contributing editor:

Reilly Whittaker V I S TAM AG AZ I N E . C A

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I S S U U . C OM / V I S TAM AG AZ I N E C AN AD A

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VISTA Magazine Suite 451, 15216 North Bluff Road, White Rock, BC, V4B 0A7 Canada Telephone (877) 905-7771, e-mail: info@vistamagazine.ca Subscriptions Vista Magazine is published six times a year. To subscribe to Vista Magazine and receive delivery bi-monthly, email us at info@vistamagazine.ca for details.

Disclaimer The opinions expressed herein are those of the authors and advertisers and do not necessarily reflect those of the Vista Magazine publisher, editors, or staff. Readers are encouraged to consult with their health professional before embarking upon any exercise, medical or nutritional changes. Contents of Vista Magazine are copyright © 2016, all rights reserved. Vista Magazine may not be reproduced in whole or in part by any means without written permission of the publisher.

Canada Publication Mail Sales Product Agreement # 42898014 IN ASSOCIATION WITH:

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AT SELECT NATURAL HEALTH STORES, AND ONLINE AT PROVITA-NUTRITION.CA

Vista Magazine is typeset in Bodoni, with the occasional use of Hoban, Futura, and Thirsty Script. Printed in Canada, using vegetable inks on uncoated paper.

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We’re redefining the meaning of menopause

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Whole Foods quiz: Men·o·pause: Men·o·pause: noun. noun.

A A joyous joyous metamorphosis. metamorphosis.

Becoming Becoming aa wiser, wiser, more more complete complete version version of of yourself. yourself.

Celebrating Celebrating your your freedom. freedom.

When you’re sick of pumpkin spice everything, choose squash.

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The Organic Entrepreneur: Juniper Ridge and the art of harvesting nature’s mystique.

32

Feng shui for prosperity

Rebalance Menopause relief

Halts hot flashes and night sweats Regulates mood Enhances skin youthfulness Ameliorates stress *Does not contain soy, cohosh or other ingredients associated Naturally balances hormones* with possible increased risk for the female system.

Enhances libido *Does not contain soy, cohosh or other ingredients associated with possible increased risk for the female system.

Vegan

Gluten-free

Non-GMO

Designing your balanced front entrance.

36

Build a plant-based, whole foods pantry Desiree Nielsen, R.D. offers up her expert advice.

48

Festive fare to share Julie Cove shares her festive (and alkalizing) recipes.

Nature. Science. You. QU I N CE FROM THE G ARD EN . PH O T O © K AT H A R I N E H ER R I NG ER

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Contents N O VE M BE R / D E C E M BE R 2016

Welcome to

A more festive way of Being

No. 109

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18

Whole Foods: Ancient grain, Teff.

Himmelis for the home Beautiful Finnish geometric ornaments for the season.

24

The master of spice

28

Q&A with one of Canada’s favourite chefs, Vikram Vij.

Got Wi-Fi? Part of a series of articles on reducing your exposure to harmful radiation.

34

Better GLAD than SAD How to motivate oneself through the winter blues.

40

Editor’s favourite things A curated collection of good things to gift and to enjoy.

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Keep the home fires burning

A Day in the Life

An Ayurvedic approach for a warming and healthy kitchen.

with Vikram Vij, culinary maestro.

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L C A LY

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avogel.ca

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• Relieves symptoms and shortens the duration of cold & flu infections • Proven as effective as gold standard influenza prescription medication • Significantly reduces risk of reoccurences and complications by up to 65% (Pneumonia & Bronchitis) • Made from fresh, organic, GMO-free plants and controlled from seed to bottle

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Best for Treatment

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Echinaforce®

As seen on TV

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When cold & flu attack, fight back!

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For all Echinaforce® products excluding Sore Throat Spray

Pioneer in Natural Health - since 1923

Take a Breath

“Some old-fashioned things like fresh air and sunshine are hard to beat.”

L A U R A I N G A L L S WI L D E R , A U T H O R O F L I T T L E H OU S E O N T H E P R A I RI E

With scents like apple pie and peach cobbler, air fresheners sound appealing, but conventional air fresheners are one of the top sources of airborne toxins.

They don’t actually remove odours, but rather cover up the smell with stronger, synthetic scents, while filling the air with hazardous chemicals such as phthalates, formaldehyde, and tumour promoting BHT. A study performed by the Natural Resources Defense

Council found that 12 out of 14 air fresheners—including those advertised as “all natural” or “unscented”—contained phthalates, a hormone-disrupting and toxic chemical known to cause damage to the liver, kidneys, lungs, and reproductive systems.

Perhaps even more terrifying was the fact that not a single one of the air fresheners tested had phthalates on its ingredients list.

Toss air fresheners ASAP. Instead try diffusing essential oils, or, if you want your house to smell like an apple pie, bake one. f

PHOT O: WI NT ER MOR NI NG IN TO L EDO, S PAIN , © IVAN ALVAR EZ DE L O R E N Z A N A

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Squash dilemma Whole Foods

If pumpkin-flavoured-everything has got you bored out of your gourd, we’re here to help you find your new favourite coldweather squash.

T HE L E S S T I M E I S PE ND I N T HE KI T C HE N, T HE BE T T E R .

Butternut The sweet and nutty flesh of this bell-shaped variety is dense and creamy, making it the perfect base or addition to any soup. While the skin isn’t edible, it’s thin and easy to peel.

Of all varieties of squash, butternut has the highest doses of vitamins A and C – so load up!

ENJOY ?

I LOVE I T!

G O ES WELL WI TH : C I NNAMON

SUR E…

Delicata Delicata contains zero grams of fat and is loaded with carotenoids like beta-carotene. But the best part of this creamy tasting squash is that unlike many other varieties, you can eat the skin (no peeling required!).

Do you enjoy cooking?

G OE S W E L L W I T H : N U T M EG Y ES!

I WANT SO M ET HI NG WIT H A L I T T L E FLA IR.

Kabocha Sweeter than pumpkin, the calcium, iron, and fibre rich kabocha squash has a fluffy, chestnut texture that makes for a silky purée. Use kabocha anywhere you would normally use canned pumpkin, such as muffins and pies.

While it’s a little more work to make your own purée, trust us, it’s worth it.

G OES WELL WI TH : ALLSP I C E

Are you craving something sweet?

I WANT SOMETH I NG TH AT TH E K I D S WI LL LI K E

I P R EFER SAVOURY

Turban The flesh of this variety pairs well with carrots, leeks, and sweet potato for a delicious soup, while the high levels of soluble fibre will help to lower cholesterol and regulate blood sugar. Hollowed out, the orange and white stripes of the turban squash itself make for a beautiful soup tureen.

Spaghetti When spaghetti squash is cooked, the inside flesh pulls out of the shell in long strands, resembling spaghetti pasta (hence the name). This variety is loaded with manganese and iron, and paired with tomato sauce it is a delicious alternative to pasta for those who cannot digest gluten.

G OE S W EL L W IT H : D IL L

G OES WELL WI TH : C UMI N

PHOTOS LEFT T O R I GHT © ALEXAN DER M AZUR K EV IC H W W, EXOPIXEL , AR J U N A K O D I S I N G HE , E D WA R D W E S T M A C O T T, J I R I HE R A

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The globe sits down to a family dinner Researchers have found that for young children, dinnertime conversation boosts vocabulary almost ten times more than being read aloud to.

For older children, there is a consistent association between family dinner frequency and academic performance. It also does the body good: studies have shown that children who eat regular family dinners also consume more fruits, vegetables, vitamins and micronutrients, as well as fewer fried foods and soft drinks. In our fast paced lives, family dinner is one the most reliable and easy ways to connect, and keep yourself healthy in the process.

Percentage of 15-year-olds who eat the main meal of the day with their families several times a week:

Italy — 94% 76% HUNGARY. . . . . . . . . . . . . 75% MEXICO. . . . . . . . . . . . . . . . 75% CANADA. . . . . . . . . . . . . . . . 73% AUSTRALIA . . . . . . . . . . . 72% PERU. . . . . . . . . . . . . . . . . . . . 69% INDONESIA. . . . . . . . . . . 67% UNITED STATES . . . . 66% NEW ZEALAND. . . . . 65% U.K.. . . . . . . . . . . . . . . . . . . . . . 65% ISRAEL. . . . . . . . . . . . . . . . . . 61%

90% RUSSIA. . . . . . . . . . . . . . . . . 90% NETHERLANDS . . . . . . 89% ARGENTINA. . . . . . . . . . . 86% JAPAN . . . . . . . . . . . . . . . . . . . 85% SWEDEN . . . . . . . . . . . . . . . 84% SPAIN. . . . . . . . . . . . . . . . . . . . 83% BRAZIL . . . . . . . . . . . . . . . . . 82% CHILE. . . . . . . . . . . . . . . . . . . . 80% GERMANY. . . . . . . . . . . . . 80% POLAND. . . . . . . . . . . . . . . . 79% IRELAND. . . . . . . . . . . . . . . 77%

ROMANIA. . . . . . . . . . . . .

FRANCE . . . . . . . . . . . . . . .

SOURCE : W OR L DFAM I LYMA P. O RG

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The top good-for-you whole foods Whole Foods

Teff

A 2-ounce serving of teff has 7 grams of protein, equal to an extra large egg.

With 50 percent more protein, 25 times more calcium, and five times the fibre of brown rice, teff—an ancient Ethiopian staple—might just become your new favourite grain.

One of the first domesticated crops, teff has been consumed in Ethiopia for thousands of

years thanks to a myriad of health benefits, including alleviating the symptoms of PMS, providing easily absorbed iron and protein, and managing blood sugars; and unlike many other highly refined grains, teff is easy to digest and anti-inflammatory.

The gluten-free grain provides a great alternative to wheat flour for those living with celiac disease or gluten intolerances. It can be used to make breads, cookies,

and pancakes, or used to thicken cold-weather favourites like soups and stews (all while including all eight essential amino acids for humans). Its slightly nutty flavour lends itself well to both savoury and sweet dishes.

Teff grows easily in difficult climates, and only a handful of seeds are needed to sow an entire field, making it not only good for you, but good for the planet as well. f PH OTO © C H WEI S S

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Whole Home

Himmelis for the Home

Traditionally made with the straw from a Finnish family’s crop of rye, himmelis—the word is believed to derive from the German word for “sky”—were hung over the table during the winter harvest festival to ensure a good crop the following year; with bigger and more complex himmelis came the promise of a better harvest.

Some of these most elaborate constructions could last anywhere up to a hundred years, dangling from the rafters of Finnish attics from one year to the next.

Though himmelis were most prominent at harvest and as beautiful holiday decorations, they were not exclusively tied to any specific event or celebration. The designs were also popular at wedding celebrations, decorations for Midsummer, and often hung above cribs to soothe and entertain small children.

Of course, all traditions change with time: originally made from straw, today’s himmelis can be seen made of copper and brass, and these minimalistic, geometric forms are especially suited for modern interiors.

Incorporating one—or a few—himmelis V I S TA M A G A Z I N E I S S U E N O . 1 0 9

TI LLAND SI A (AI R P LANTS) AR E EP I P H Y TES, THE Y NOR MALLY G R OW WI TH OUT SOI L AND HAVE NO R OOTS. M OST SP EC I ES ABSOR B M OISTU RE AND NUTR I ENTS TH R OUG H TH E LEAVES F RO M R AI N, D EW, D UST AND D EC AY I NG LEAVES.

into your home is a delight for the senses.

The almost weightless objects sway gently, create beautiful shadows, and if you’re looking to bring a little extra greenery into your home, they are the perfect storage spot for air plants. The folklore behind the himmelis is all about inviting abundance—and who couldn’t use a little extra of that in their homes? f TH ESE BEAUTI FUL H I M M ELI S AR E C ANAD I AN -MA DE AND C AN BE FOUND ON L UMO TA. CA

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P HO T O © L U M O TA HA N G I NG DESI GNS

Benefit from the Scents of the Season!

Cinnamon & Spice Recipe 5 drops of NOW Orange 24 drops of NOW Cinnamon 4 drops of NOW Nutmeg 10 drops of NOW Ginger Spiced Apple Cider Recipe 6 drops of NOW Lemon Oil 1 drop of NOW Cinnamon 1 drop of NOW Clove 5 drops of NOW Ginger 1 drop of NOW Nutmeg Purifying Room 1 drop of NOW Tea Tree Oil 1 drop of NOW Grapefruit Oil 10 drops of NOW Lemon Oil Breathe Easy 1 drop of NOW Cedarwood Oil 1 drop of NOW Pine Oil 5 drops of NOW Eucalyptus Oil 5 drops of Camphor

This time of year combines the hustle and bustle of busy family schedules with cold and flu season.

NOW’s full range of essential oils provide soothing solutions to the symptoms associated with tinsel and trimmings.

Blissful Thinking 3 drops of Ginger Oil 3 drops of Orange Oil 6 drops of Sandalwood Oil Cheer Up Buttercup!

1 drop of Lime Oil 1 drop of Grapefruit Oil 2 drops of Lemon Oil 6 drops of Tangerine Oil

Available only at fine health food retailers across Canada.

A trusted, family owned company for more than 45 years.

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Built on the simple idea that nothing smells better than the forest, Juniper Ridge is bringing you one of a kind, natural fragrances.

The Organic Entrepreneur

Harvested from the plants of the Mojave Desert, Big Sur, and Topanga Canyon, these scents will transport you into the forest—without leaving the comfort of home.

The art of harvesting nature’s mystique Q&A with the founder of Juniper Ridge B Y KAT HA R I N E HE R R I N G E R AN D R E I L LY W H I TTAK E R

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No two products of Juniper Ridge’s line of wildflower, moss, and mushroom soaps, incense, and colognes are alike, as the formulas vary from year to year and harvest to harvest. And Hall Newbegin—like his products—is truly one of a kind.

How did your childhood and upbringing influence your love of nature?

HN: I have deep Pacific Northwest roots. I was the fifth generation to be born and raised in Oregon, and living where we did you couldn’t help but be outdoors. My childhood was spent camping and fishing, and even though my parents were quite conservative, they managed to raise four raging hippies. But I was never particularly interested in nature growing up; it was just a part of life.

When did that change?

HN:I moved to New York for college and I loved the big city life. But it wasn’t until I moved to San Fransisco after graduation that I realized how much I had missed the West Coast. I was enamoured with the beauty and diversity of our ecosystems. I truly fell in love.

How did that relationship transform into what is now Juniper Ridge?

HN: In my late twenties I was apart of something called “the hippie circuit.”

I was living on organic farms, taking herbal medicine classes, and going out with mushroom and plant foragers. I was at a bit of a crossroads wondering what I was going to do with my life. I considered becoming an herbal medicine doctor but realized I was more interested in plants than patients.

I wanted to be out in nature everyday. Those smells were what I was living for, so I thought maybe some other people would like them too. In 1998 we started selling soaps, body oils, and teas at Farmers Markets.

Why did you start developing fragrances?

HN: All the perfumes and colognes out there smelled fake to me. These are all chemicals and petroleum turned into fraWhat was it about being in the grance, but they still bare the hallmarks wilderness that so strongly resonatof petroleum: neurotoxins and hormone ed with you? disrupters that you’re putting on your HN: The idea of getting lost in someskin. I’m not a luxury goods person, I’m thing bigger than yourself. When I’m out a hiker and a backpacker, but I wanted in the wilderness, there’s no future and to create something that smelled real. there’s no past, you’re just there. That Life is just a series of accidents. I just did feeling has been my guiding light in life. what I’ve done my whole life: follow It’s been something that’s saved me over my intuition and literally just follow and over again. I was depressed in my my nose, to bring the real place into the twenties, and getting out there in nature bottle. So it doesn’t matter if you’ve never just completely transformed me. All the been to the Mojave Desert, when you put petty anxieties just go away. on that scent, that’s what you smell.

PREVIOU S PA G E: C O F O U N DE R H A L L N E W B E GIN ON T H E T R A IL. THI S PA G E:

3. THE

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RES U LTS O F A S U C C E S S F U L F OR A GE . AL L PH OTOS © C O L I N M CC A RT HY FO R J U N I P E R R I D G E

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What does the process of making a fragrance look like?

HN: We plan our products a year in advance, and will do a formulation trip where we backpack and explore. Then usually four of us will go out on a harvest trip, where we camp and source our material. Then we bring everything back to our Oakland workshop to distill, or sometimes we’ll do distillations on the road. We can make 20 or 30 bottles of something in the back of our van. It’s just about taking an aromatic snapshot of that place.

How does your distillation process differ from other fragrance manufacturers?

HN: We use a 1500-year-old steam distillation process to turn raw materials into something shelf stable. It requires a lot of raw material to extract even the smallest amount of liquid. We might get a call that a huge redwood has fallen down, and that whole tree might only give us a beer bottle’s worth of liquid.

LEAD I N G A FORA G I N G MI SSI ON . P HO T O © J U N I P E R R I D G E

Benefit from the Scents of the Season!

This time of year combines the hustle and bustle of busy family schedules with cold and flu season. NOW’s full range of essential oils provide soothing solutions to the symptoms associated with tinsel and trimmings.

Cinnamon & Spice Recipe

5 drops of NOW Orange 24 drops of NOW Cinnamon 4 drops of NOW Nutmeg 10 drops of NOW Ginger

Breathe Easy

1 drop of NOW Cedarwood Oil 1 drop of NOW Pine Oil 5 drops of NOW Eucalyptus Oil 5 drops of Camphor Available only at fine health food retailers across Canada.

A trusted, family owned company for more than 45 years.

www.nowfoods.ca

V I S TA M A G A Z I N E I S S U E N O . 1 0 9

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What has been your greatest learning as Juniper Ridge has evolved?

HN: You need people who are specialists. I was great with everything inside the bottle. But outside the bottle—the marketing and the numbers—that wasn’t my strength. I went bankrupt in 2008 because I wasn’t charging enough for the products. If you’re being innovative and leading edge, you’re going to make mistakes, and you have to work that in.

Do you have any daily rituals?

HN: I put on my hiking boots every morning. It doesn’t matter if I’m in California or Europe, I’m walking everyday. I like anything that calms down my mind, like meditation and yoga, those are the things that balance out my life.

How are you passing on your knowledge of nature?

HN: Once a week I take people out on the trails. They help with trail maintenance, and in exchange I teach them about plants.

I love turning people on to nature. It’s my favourite thing. f LIG HTIN G I N C EN S E. P H OT O © JUN IPER R IDG E

Two Amazing Shows!

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The master of spice

Q&A with Vikram Vij, award winning author and owner of Vij’s, Rangoli, and My Shanti

Q&A

To say that Vikram Vij is among Canada’s cooking elite is an understatement—he is the man behind what Mark Bittman of the New York Times described as “easily among the finest Indian restaurants in the world,” and undoubtedly culinary royalty.

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On top of operating three critically acclaimed restaurants in Vancouver and Surrey, the Indian born, Austrian trained chef has written three cookbooks—and an autobiography to be released in March—and recently became even more well known for his role as a “culinary kingpin” on CBC’s Dragon’s Den. Though don’t mistake his role as a dragon, or guest judge on Top Chef: Canada as an aspiration for fame. Vij simply has a desire to create authentic, sustainable, and amazing quality Indian cuisine—and wants you to as well.

was in India if I was going to end up in Canada, I probably would have said no. But by 1989 I was working at the Banff Springs Hotel, and I knew this was the country where I wanted to spend the rest of my life.

When did you open your first restaurant?

VV: In 1994 with a twenty four thousand dollar cash loan from my father, I opened Vij’s in Vancouver. It was a 14seat hole in the wall. My mother would make a big pot of chicken curry at home, bring it on a bus, and serve it at the restaurant. We had a food critic in, and that was the dish I served her. She was expecting butter chicken and curry masala. I told her I didn’t do that, but if she didn’t like the curry she didn’t have to pay for it. Luckily she loved it.

I heard that all the women that work in your kitchens are vegetarian.

Did you always know you VV: That’s true! They would taste the were going to be a chef? sauces before the meat was added, but VV: No, I actually wanted to be a of course the meat changes the taste.

Bollywood actor [laughs]. I didn’t know So my wife and business partner, much about myself, but I knew I loved Meeru, and I would go and taste socializing and talking to people. The the dishes and say “add this, add journey of creating food didn’t come that.” But now, after twenty years until afterwards. Becoming a chef they don’t need us. They just know. was my way to bring out my creativity through the spices on the plate.

Tell us about your launch of Vij’s frozen meals, across Canada.

Where did that journey begin?

VV: I set up a factory in Cloverdale, VV: When I was nineteen I left India B.C., with the idea of creating and moved to Austria to study hotel home cooked meals. I didn’t want management; but it was in the kitchen to replace your daily cooking, you where I really felt I belonged. You can’t still have to make the rice and the plan out the exact trajectory of your life, naan, but my eventual goal is to sometimes it just happens organically. have everyone feeling comfortable If you had asked me in 1984 when I cooking Indian food at home.

1. PORTRAIT 2–5. AT

Are they the same quality ingredients as you would use in your restaurants?

VV: Absolutely. All the spices are hand roasted and ground. But these are subtler, simpler curries. You get the basic flavours, but then you can obviously add more or less spice.

What’s next for you?

VV: I want to create different staples of Indian food, with products that are natural, healthy, and most importantly, sustainably sourced.

The biggest launch we just did was creating dishes for Air Canada flights leaving from Vancouver to New Delhi and Bombay.

What does Vikram Vij at home look like?

VV: The meals I make are very simple. When I’m cooking I love opening up a bottle of wine and having a conversation. On Sundays, Meeru and our girls all eat together.

That’s very important to me.

How do you keep yourself healthy when you travel?

VV: I don’t eat junk. I’ll drive half an hour or more to find real food if I have to.

Do you have a daily routine?

VV: It changes, but I like to spend half an hour to forty-five minutes in the gym. It just calms me down, or go for a walk somewhere.

Has Ayurveda played a role in your life?

VV: Ayurveda has always been a part of my life because that’s the way I grew up. It’s not like I preach it, but I follow it by eating real food. f

A #COOKLIVEWITHVIKRAMVIJ WITH DAWN CHUBAI AND LITTLE LOCAVORE LIAM AT UBC,

PRIME MINISTER JUSTIN TRUDEAU MEETING WITH VIJ IN VANCOUVER, VIJ'S FROZEN MEALS ON DISPLAY AT 2016'S #CHFAEAST, AND LAUNCHING VIJ'S AT HOME ALL PHOTO © VIKRAM VIJ

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Sea-licious for

PHOTO © CAR LOS ANDR E SA N TO S

This winter, give your immune system a boost with omega-3s As we approach the winter season, we can feel a definite shift in the environment around us; shorter days, cooler temperatures, changing colours and often an associated change in our health.

KARLENE KARST, RD , IS A LEADING EXPERT IN NUTRITION AND NATURAL HEALTH. THE MOTHER OF THREE IS THE AUTHOR OF SEVERAL BOOKS INCLUDING HER NEWLY RELEASED, THE FULL FAT SOLUTION.

Boosting our immune system with good nutrition can really help our body’s ability in the fight against cold and flu.

Of particular importance are omega-3 fatty acids, EPA and DHA, which are an integral component to our health and well-being and an important component of every cell in our body. Fats are truly the “glue” that hold us together, and build all the cells in our body. Our body is built out of billions of cells; cells are built out of membranes and membranes V I S TA M A G A Z I N E I S S U E N O . 1 0 9

are built from fat. When you consume a diet rich in healthful oils and fats such as hemp, chia, flax, pumpkin, avocado, coconut, fish, nuts and seeds, and green leafy veggies, these fats will help build the cell membrane. They provide a fluid and flexible cell membrane structure that allows nutrients in and keeps toxins out. In doing so, viruses have a more difficult time attaching and penetrating the cell membrane, thereby diminishing our bodies risk of illness.

A study published in the Journal of Leukocyte Biology found that consuming EPA and DHA might actually enhance the function of immune B cells giving your immune system a big boost. Omega-3s also promote immune cell development by acting as a substrate for antibodies involved in modulating allergic inflammatory responses. Numerous studies positively associate higher omega-3 levels in cord blood with subsequent reduction in the development of childhood allergic diseases, such as asthma, autoimmune

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disease, atopic dermatitis, and allergic rhinitis. DHA is strongly linked to the regulation of allergic responses and immune-system control. Research has linked higher prenatal DHA intake to a number of positive developmental outcomes in both, infants and children.

Here are my top 5 strategies for staying healthy this winter season: 1. WASH Y OU R HAN D S P ROP ERLY with warm water and soap; scrub front and back of your hands up to the wrist for at least 20 seconds—your kids could sing the ABCs or happy birthday twice).

2. STAY HY D RATED by drinking lots of lemon water (start each day with an 8 ounce glass of water with the juice from half a squeezed lemon).

3. V I TA MI N D : as Canadians we are mostly deficient in this important “sunshine” vitamin during the winter months, so increase your intake of vitamin D to a minimum of 1,000 i.u. per day. Vitamin D is essential for a healthy immune system and brain health.

4. P ROBI OTI CS: 80% of your immune system is found in your gastrointestinal tract, and probiotics (a.k.a. healthy bacteria) help to balance the microflora while improving immunity.

5. OMEG A- 3S: take a minimum of 1,500 mg total omega-3 per day. f LEARN MORE AT SEA-LICIOUS.CA

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Whole Living

Got Wi-Fi?

Understanding RF fields and how to reduce your exposure at home. Tip: salt lamps just don't cut it!

The World Health Organization’s International Agency for Research on Cancer (IARC) classifies carcinogenic agents based on varying degrees of severity.

In 2011, the IARC convened a group of 31 scientists from 14 countries in Lyon, France to look at the health risks associated with radio frequency fields (RF fields) and to determine how they should be classified. The evidence concluded in Lyon was strong enough to give RF fields a 2B classification. This classification is defined as “possibly carcinogenic to humans,” putting RF fields in the company of other 2B class carcinogens such as DDT, engine exhaust and chloroform.

If you’re wondering where RF fields come from, you don’t need to look much further than your own home. The technological devices that we use on a daily basis— cordless phones, smart phones, tablets, gaming systems, baby monitors, Wi-Fi and Bluetooth devices—are some of the worst offenders for RF exposure.

Luckily, Kevin Byrne—EMF expert and president of EMF Solutions in Ontario—says there are ways to reduce RF exposure in your home.

He talks to us about some of the biggest culprits when it comes to V I S TA M A G A Z I N E I S S U E N O . 1 0 9

RF field exposure, and how to prevent it to keep you and your family safe and healthy.

Cordless phones and cell phones Cordless phones use Digitally Enhanced Cordless Technology (DECT). This technology allows for a phone to be used up to 300 metres away from the base station.

But also continuously emit a strong signal 24/7 similar to a Wi-Fi router.

Without a doubt, “digital cordless phones are the worst offender,” says Byrne.

Cell phones aren’t much better.

In 2011, an Israeli research group

“This classification is defined as “possibly carcinogenic to humans,” putting RF fields in the company of other 2B class carcinogens such as DDT, engine exhaust and chloroform. ”

reported a correlation between a steep increase in incidences of parotid gland tumours and cell phone use. The parotid gland is a type of salivary gland, located in the same area where most people typically hold their cell phones.

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This is what Byrne describes as a “near-field plume.” The near-field plume is generated by the phone itself and is thought to be the most harmful. The near-field radiation can penetrate up to 12 centimetres from the cell phone and interfere with the body’s bio-field. There is compelling evidence that shows that when cell phones are held close to the body there is increased risk of cellular damage. And while talking on speaker-phone or using a headset is beneficial because it keeps the cell phone farther away from your head and body, the metal wiring still acts as an antenna that attracts ambient radio waves and transmits radiation directly to your brain.

Wi-Fi Studies have shown that electrical pollution affects children more than adults, and while Canada continues to use what Byrne describes as “outdated guidelines”—which are based on the thermal effects of cooking tissue, not the biological effects—France is taking serious steps to protect school-aged children from the damaging effects of Wi-Fi. The French government has set up new national laws regulating electromagnetic field exposure, especially when it comes to children.

Wi-Fi has been banned in nursery schools, and Wi-Fi routers will be turned off in schools when not in use for pedagogic purposes.

“…Don’t walk around with Wi-Fi and Bluetooth connections on, as you’re radiating yourself. Put distance and materials between your home and the signal. Wood, drywall, and even large trees can dampen the signal to a certain extent.”

Stress?

Implementing these same practices in the home will greatly reduce children’s exposure to RF fields.

Solutions While Byrne admits the best method to block RF is to “not to bring these devices into your home and to choose a safer technology”, there are a few ways to weaken or “dampen the signal.” Turn off your devices—or put on airplane mode—when they’re not in use. This is especially important at night as RF suppresses the production of melatonin. And don’t walk around with Wi-Fi and Bluetooth connections on, as you’re radiating yourself. Put distance and materials between your home and the signal. Wood, drywall, and even large trees can dampen the signal to a certain extent. But since not all of us are lucky enough to live in heavily wooded areas that separate our homes from power lines and cellular towers, Byrne has chosen a few of the best solutions to block RF field exposure (all available at: emfsolutions.ca): sound travels via air tubes with no radiation conducted to ear by wires like what is used in ordinary headsets. These will keep harmful radiation away from your sensitive ear and brain area and reduce radiation by up to 98%.

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Mikei for

PHOTO © MI KEI

Mental fatigue and Japanese red reishi Extreme mental fatigue is a symptom commonly associated with burnout and other illnesses like chronic fatigue syndrome.

Due to the interconnected nature of mind and body, it is also common for some to experience progressively worsening physical and emotional symptoms, as well as frequent illness, headaches, widespread body pain, and loss of motivation, changes in appetite and sleep, and a desire to isolate.

Traditional Chinese Medicine (TCM) teaches that for a person to be healthy and vital, ‘qi’ and blood must circulate freely and abundantly within the body. Extreme fatigue/exhaustion is viewed as a significant deficiency of these essential resources.

When a person becomes weakened by illness and/or chronic stress, the bodily functions responsible for both the production and circulation of these vital resources ultimately become deficient as well. As a result, widespread dysfunction occurs.

V I S TA M A G A Z I N E I S S U E N O . 1 0 9

What can you do?

Finding ways to manage stress, like engaging in mind-body practices such as yoga and meditation, taking breaks from technology as well as seeking out professional help to assist with dietary changes, and other practices such as acupuncture are helpful for anyone suffering with this debilitating condition.

Modern research, too, has shown that supplementation with herbs such as Japanese red reishi, may provide significant improvements in a person’s energy, sleep, and overall physical and mental endurance.

Can Japanese red reishi mushrooms really help?

Red reishi is possibly one of the body’s most significant allies when it comes to improving one’s overall health. As

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DR. MELISSA CARR IS A REGISTERED DOCTOR OF TRADITIONAL CHINESE MEDICINE, WITH A B.SC. IN KINESIOLOGY, PRACTICING IN VANCOUVER.

one of the best-known adaptogens, the fruiting body of red reishi is rich in polysaccharides like reishi-beta-glucan, and triterpenes such as ganoderic acid. These substances not only help to improve immune functioning, and reduce inflammation, but also act to protect against overall systemic damage caused by stress.

Although Western science continues to investigate the physiological benefits of red reishi, it certainly is not ‘new’ medicine. Used for thousands of years, it comes as no surprise to those who practice Eastern medicine that red reishi is proven to do all that it does.

Commonly known as the “herb of spiritual essence and immortality,” red reishi has long been revered for its ability to strengthen and rebuild vital qi of the body in order to preserve life.

Extreme mental fatigue and exhaustion should be signs to you that your internal environment is out of balance. Seek the advice and guidance of a qualified health professional to assist you, and get better faster. f FOR MORE INFORMATION, VISIT MIKEI.CA

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First impressions Feng Shui is all about balance and harmony. Effectively guiding energy through your home is essential to achieving that.

The front door—the mouth of your abode—has a tremendous impact not only on the quality of energy that flows through, but the overall benefits felt by the home occupants.

Using the Feng Shui Compass School Method, the following are tips to help you achieve elemental Walaa Zeidan harmony where it matters most, based on the direction of your home. whatthefengshui.ca NORTH FACING HOMES: governed by water and supfacebook, instagram ported by metal. The aspiration associated with this and twitter: direction is career and income. The primary colors @whatthefengshui used here should be black, blue, grey and white.

It is also a good idea to place a metal turtle here. This will help guard against any cash flow issues.

Walaa Zeidan NORTHEAST FACING HOMES: governed by earth and endeavours to live in supported by fire. The aspiration associated with a world filled with this direction is knowledge. Any disharmony in this hard copy books, sector will impact decision making ability and cause hand written notes miscommunication amongst home occupants. and fast cars. Born Focus on using warm colors such as terracotta in Beirut, Lebanon, and red here. Keeping the front porch bright and she came to Canada well-lit is also strongly recommended. as a refugee. Walaa EAST FACING HOMES: governed by wood and supis now CEO and Feng ported by water. The aspiration associated with this Shui Master of What direction relates to family and elders. Framing the the Feng Shui Corp. — front door with large, lush plants or shrubs is a a company designed great enhancer. The use of black, blue and green to create well-being, are highly favourable. Placing a dragon statue near harmony and abundance the front door will further enhance this sector. between the physical, SOUTHEAST FACING HOMES: governed by wood and emotional, financial supported by water. The same color principles and spiritual aspects of apply here as for east facing homes. Place a wealth one’s life. As a Feng Shui ship or wealth toad near the front entrance to Master, she’s received further enhance the aspiration associated with distinction status this sector- asset wealth. by one of the most SOUTH FACING HOMES: governed by fire and renowned Feng Shui supported by wood. The aspiration associated with Grand Masters in Asia. this direction is fame and recognition. Any elemental disharmony here will have a negative impact on reputation and social status. Focus on using green and red in this sector. Placing peacock feathers near the front entrance is also recommended.

V I S TA M A G A Z I N E I S S U E N O . 1 0 9

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NORTHEAST FACING HOME PHOTO © TOM GOWANLOCK SOUTHWEST FACING HOMES: governed by earth and supported by fire. The same elemental principles apply here as in northeast facing homes. The use of rose quartz in this sector will support the aspiration residing here—marriage and relationship luck.

WEST FACING HOMES: governed by metal and supported by earth. The aspiration associated with this sector is related to children. Focus on using grey, terracotta and white to enhance this sector. The use of large earthen pots is strongly recommended.

NORTHWEST FACING HOMES: governed by metal and supported by earth. The same principles apply here as in west facing homes. The aspirations associated with this sector are helpful friends and travel opportunities. Placing a picture of a large airplane or a metal airplane model near the door is an excellent enhancer.

Following these simple tips will attract and harnesses positive chi for the rest of your home.

Creating harmony where it’s needed the most will not only be positive for you, but will also effect anyone who visits. Happy decorating! f

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Go from SAD to GLAD and keep the winter blues at bay I’ll be the first to admit that my motivation wanes in the wintery months.

Psychologists and scientists call this low period we feel as Seasonal Affective Disorder—or more appropriately, by the acronym, SAD.

Dai Manuel DaiManuel.com @daimanuel Dai Manuel is a coach, lifestyle mentor and bestselling author of the Whole Life Fitness Manifesto, an

indispensable guide for a healthier mind, body and spirit. As a digital thought leader and lifestyle mentor, Dai empowers people to lead a ‘FUN’ctionally fit life through education, encouragement and community. Dai models his work on the basis of 5 pillars: Fitness, Family, Finances, Faith with an overarching roof of ‘FUN’ built on a solid foundation of health.

Feelings of depression and lack of motivation are influenced by less daylight and longer, colder darkness. Our biological clock wages war in an effort to balance our circadian rhythms—your wall clock is shouting “get out of bed!”, while your internal clock is saying “5 more minutes.”

At the end of the day, whether the winter season affects us or not, we have a choice to either do or not do the things we know which will propel our health and fitness forward.

My winter routine doesn’t change too much, but the strategies I use to maintain my routine do. Here are my 3 strategies to keep the winter blues at bay:

1. Give yourself 30 minutes a day—no ifs, ands or buts!

I’m a big believer that no matter how busy life gets, I can always find 30 minutes for me and my health. If your health suffers, you will find other areas in your life do. To be the best friend, parent, co-worker, or best version of yourself, you need your health. My 30-minute daily ritual consists of moving my body with purpose (exercise) for 15 minutes, followed by 5 minutes of mindfulness, ending with 10 minutes of personal development. It is only 30 minutes, and given we all have 1,440 of them in a day, carving out 2% of them for our health is very doable.

2. Fresh-air is key to a healthy mind Sure, the air is cool and it may be a little snowy or rainy outside, but the air is fresh with wintery crispness. One of my favourite things to do is to throw on my headset, put on a podcast or V I S TA M A G A Z I N E I S S U E N O . 1 0 9

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audiobook, and go for a walk around the neighborhood. Besides helping me clear my mind, get my personal development time in, and get some fresh air, it’s also a great way for me to maintain my 10,000 steps a day. For many of us, we find the cold weather becomes a reason why we choose to stay indoors, and this lack of daily activity has a negative compounding effect on our weight and health. So make going outside something you look forward to and bundle up; grab a hot cup of coffee and get out for a walk.

3. Find a tribe to hold you accountable It’s easy to say, “It’s freezing outside and I’m staying in bed… no workout for me today.” We can often reason our way out of anything if we give ourselves the opportunity. My friends are part of my community and we’ve granted each other the ability to hold one another accountable to our fitness goals.

So whether you commit to a close group of your best friends or to a classroom full of your workout pals, recruit some “accounta-buddies” to hold you to your commitments this winter.

Yes, it’s getting cold outside. And granted it’s like summer just ended and we’ve spring-boarded past fall, smack-dab in the middle of winter.

We may not be able to control the seasons, but what we do in a day is completely up to us. We’re hormonal beings and our moods are affected by lots of different stimulus, but if you take the time to feed your body, mind and spirit with things that keep SAD at bay, you’ll be able to embrace a state of being GLAD this winter. After all, I like the motto Great Life All Day much better than the alternative, don’t you? f

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Building a whole foods pantry For some reason, cool weather cooking doesn’t seem to inspire the way harvest season cooking does; which is too bad… because a warm, comforting meal is such a joy after escaping the cold.

Desiree Nielsen

desireerd.com @desireerd Desiree Nielsen, R.D. Desiree Nielsen is a registered dietitian, whose particular interests include digestive health, anti-inflammatory nutrition and vegan diets. She's a frequent guest on CBC News Now, CTV, Global, and Breakfast Television.

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The trick to mastering cooking for comfort is to do as our grandmothers did: stock the larder well. With a thoughtfully crafted pantry, cooking becomes alchemy.

Having a well-stocked kitchen also allows you to shift your cooking from on-demand to whatever-I-have-on-hand. Once you have the basics in your cupboards, you can use them to dress up winter produce. Even on a day where you feel like you have ‘nothing to cook’, a simple garlic and tomato pasta or curried chickpeas and quinoa are always possible. Pantry-inspired cuisine is also a great way to save money. Sushi is lovely, but shopping and cooking with plantbased basics helps you enjoy a high quality organic meal at a fraction of the cost of a simple take out dinner. The secret is all in the mix.

Grain gain Whole grains, intact and unrefined, are fibre-rich and protein-packed…unlike that slice of gluten free bread you’re eating. Gluten free “grains” such as millet, amaranth and quinoa are mineral rich, versatile and flavourful. Bonus: most of them are very quick cooking. In just 15 minutes, you can whip up a ‘grainful’ side dish to go with your winter veg. If you are not gluten free, don’t forget grandma’s favourite—barley. Dirt cheap and packed with tummy soothing soluble fibre, barley will make a risotto that will make you forget that risotto was first made with rice!

Longer cooking grains like sorghum, barley and wheat berries are best batch cooked and frozen in recipe-sized portions… unless you have an hour to prep grains before you prep the rest of dinner. Keep

V I S TA M A G A Z I N E I S S U E N O . 1 0 9

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an assortment of flours on hand, such as buckwheat (hello, pancakes!), whole grain wheat, quinoa and rye for muffins and other treats.

On the pulse Legumes are filling, nourishing comfort food par excellence. Always have a good assortment on hand, in various forms: dried, canned…and frozen! Dried lentils—soft-cooking red for pasta sauce or casseroles, and firm, meaty Puy lentils for an earthy side dish—cook quickly without soaking. Soak and batch cook dried beans such as chickpeas, kidney, and black beans and store in the freezer in 2 cup portions for quick recipes. Dried beans have a texture and flavour that can’t be beat; however, stock up on good quality canned versions to ensure you are never without beans on the ready.

My favourite new ‘flour’? Chickpea!

It makes wonderful flatbreads and a protein-rich addition to pancakes and baking.

Can’t find it? Just blitz up dried chickpeas in your blender when you need them.

Energizers: nuts and seeds For baking, cooking and snacking, nuts and seeds (and their butters) are essential. I love almonds for everything from smoothies to snacking; grind them up in the blender for high fibre flour for baking. Peanut butter and tahini make creamy rich sauces. And don’t forget the seeds!

Chia seeds are fun for making an instant jam, cooked down with winter fruits like pear. Pumpkin seeds add crunch to just about everything; hemp seeds boost protein in smoothies and salads.

STOCK UP ON LEGUMES. PHOTO © BEN BRYANT

Raw nuts and seeds are best kept in the freezer if you purchase large portions. Store nut butters in the fridge… or make small batches of your own in the blender.

Craft complex flavours Layering flavours requires an arsenal of spices, seasonings and condiments. Vinegars are underrated: I love the delicate tang of rice vinegar for dressings and Asian-inspired sauces; balsamic, with its rich sweet bite, is due for a comeback.

Apple cider vinegar brings punch to salad dressings.

Spices transform simple dishes into transcendent ones. Find a really great international grocer or bulk store and play. Buy relatively small amounts (whatever you can use in 3–6 months) so they stay at their flavourful best. Experiment with exotics from North Africa such as lemony sumac or ras-el-hanout; grab aromatics like curry leaves, cumin and turmeric popular in the Asian subcontinent. Play with all manner of chilies, from robust Spanish hot smoked paprika to Mexican adobo. My kitchen would not be complete without cumin and cinnamon… they are heavy hitters in many of my dishes. Keep a few salts on hand to bring out the best in your cooking: kosher for texture, Maldon for finishing, and pink Himalayan just for fun.

Freshly preserved While it is true that much of the canned food world is hyper-processed and flavourless, there are some exceptions. Good quality canned tomatoes are healthful and flavourful; if you eat fish, sustainably caught fish provides protein you don’t have to plan in advance.

If you really want to take your pantry to the next level, plan your garden with a late summer canning party in mind: jams, pasta sauce and pickles are prized pantry additions. The joys of a well-stocked pantry pay dividends in convenience, creativity and flavour. Just ask your grandmother. f

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Now Foods for

PHOTO © KER DKANNO

The safe, effective use of essential oils The use of essential oils (EOs) can be traced as far back as 5000 BC. Ancient Egyptians were masters in the use of essential oils and left records of their use.

MA RVA WAR D, C NP , CERT I F IED N UTR ITION AL PRA CTITIO NER , ST R I VES T O P R O V IDE EV IDEN C E B AS ED IN F ORM AT I ON SUP P ORT I NG T HE EF F EC TIV E US E OF SU PPLE M ENT S AND NUT R I T I ON .

The 20th century saw a renewed interest in essential oils; and over the past ten years the popularity of essential oils and aromatherapy has exploded.

Perhaps it’s because essential oils have profound anti-viral, anti-bacterial, anti-inflammatory and anti-microbial activities that when used correctly, can provide fast, safe and effective support.

The safest and often most effective treatment modalities for essential oils are topical applications, which should always be used in conjunction with a carrier oil (i.e. almond oil), or through inhalation of the vapour (mist or direct inhalation). The inhalation of EOs using an ultrasonic diffuser is not only V I S TA M A G A Z I N E I S S U E N O . 1 0 9

the health of the individual. Healthier constitutions will allow for a quicker process of elimination.

When considering one application for topical use (creating bath oils, too), a 3% solution of essential oil to carrier oil convenient, but this heatless method is the strongest dilution recommended, also protects the integrity of the oils. however for spot treatment a 5% solution Vibration from a ceramic plate within may be used. the diffuser stimulates water movement In 30 mL of carrier oil (equivalent to producing mist. The EO lightly coats two tablespoons or 600 drops) the water droplets within the mist and is • 1% SOLUTION = 6 drops EO — max drops when using 1 EOs carried out of the vessel and into the air.

The fragrant molecules are carried to the • 2% SOLUTION = 12 drops EO — max drops when using 2 EOs brain’s limbic system via the olfactory • 3% SOLUTION = 18 drops EO — max system (governing our sense of smell). drops when using 3 EOs or more The amygdala and hippocampus that are • 5% SOLUTION = 30 drops EO found in the limbic system are pro— spot treatment — small amount foundly affected by smell. They regulate applied to affected area. emotions, behavior, motivation, memory To ensure that the brand of EOs that you formation and spatial navigation.

When using EOs topically, including use is providing a safe, unadulterated product, check the manufacture’s use as a bath oil, caution should be website to see if specific testing is observed as EOs are extremely concentrated and can irritate the skin if they are being conducted on their essential oils.

Rigorous testing for purity using Gas not used in conjunction with a carrier Chromatography Mass Spectrum, Thin oil such as jojoba, almond, apricot or Layer Chromatography, Infrared Light, grapeseed oils. Topical application Refractive Indexing and Specific Gravity allows the constituents of the EO to should be practiced by the manufacturer. be directly absorbed through the skin, The use of pure, unadulterated oils is sinuses, blood and lymph, eventually your best opportunity to get the most being eliminated through the kidneys, enduring fragrances and the most liver, and lower GI tract, sweat glands effective therapeutic results. f and/or breath. This process may take from 3-16 hours and the length of time LEARN MORE AT NOWFOODS.COM is determined by the EO used as well as

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I found these festive little beauties at a trade show this season. Brilliant idea to spice up your holiday cocktails.

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5)

Kleen Kanteen, 8 oz insulated tumbler

Another one of my new “cannot live without” items this year, this small scale tumbler keeps drinks hot for 2 hours and cold for 10 hours. It’ll become the mug you sip your morning doppio or flat white from, and the cup you use when you’re ready for an old fashioned or barrel-aged brew in the afternoon.

The matte black finish is super sleek and modern. >> kleankanteen.com

6)

Woolzies organic wool dryer balls

On my constant quest for a zero waste home, these dryer balls act as both a fabric softener, reducing annoying winter static and are excellent for quickly fluffing down jackets or vests. They reduce drying time by approximately 25% and are made from sustainably-sourced 100% pure New Zealand wool.

For a typical family-sized load, add 6 wool balls—my favorite part, add 5–6 drops to each ball of pure essential oil of your choice, ideally nearing the end of the load to fully scent your load, naturally. >> woolzies.com

7)

Organic Aromas essential oil diffuser

I have searched far and wide for a diffuser like this. Its glass Leonardo DaVinci-esque design omits the purest, most intense vapors of essential oils. The waterless system transforms the essential oil into a vapour, so you’re getting the most out of your aromatherapy oils. >> organicaromas.com

8)

Pure Plant Home coconut wax holiday candles

Made with love, coconut wax and essential oils. Ultra clean-burning. I love these holiday candles in beautiful 6 oz gold speckled glass jars. Made in small batches from their studio in Santa Ana, California. Line your windowsill and bring a little magic into your home. >> pureplanthome.com

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

10)

Organic Traditions cranberry powder Whether they’re decorating a wreath or piled high on your plate, cranberries always seem to make an appearance during the holidays. But we think you should be incorporating this symbiotic superfood into your diet year round. I love this cranberry powder as the tasty blend; it is easy to add into liquids, smoothies, and baking with its dose of pre and probiotics, your stomach will love it, too. Tip—you can even brush your teeth with it, and I give it to my dog. A truly Canadian staple for the whole family. >> yourorganicsources.com

9)

Benette’s Choice Brain Evolve

Vista’s founder and publisher, Trent Nellis, spent many years as a proathelete, sustaining numerous brain and neck injuries causing years of severe pain and loss of sleep—since starting on this supplement, he’s had a dramatic shift in pain reduction and sleeps like a baby. The powerful and naturally occurring ingredients limit inflammation, promoting energy, aiding hormonal balance within the brain. >> bennettschoice.com

11)

Provita Nervine supplement

12)

A combination of California Poppy with Hawthorn extracts is amazing for practically instant stress relief and for occasional insomnia and anxiety. For those overworked seasonal nerves, I highly recommend you keep this product on hand. >> provita-nutrition.ca V I S TA M A G A Z I N E I S S U E N O . 1 0 9

Divine Essence winter Prana blend

I have been craving tree scents this season, and have been diffusing this particular blend in my home and during my far-infrared sauna sessions. Bring the magical ambiance of the Canadian forest into your house. A Canadian company. >> union-nature.com

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Lorna Vanderhaeghe for

PHOTO © VLUE

Benefits of B vitamins A B-complex is made up of eight essential vitamins. These vitamins are important for energy production, help us deal with stress, and regulate mood and the nervous system.

L ORNA VANDE R HAE G HE , I S C AN ADA’ S L EADIN G W O M EN ’ S N ATUR AL HE A LT H E X P E RT W I T H D E G R E E S I N BIOCHE MI ST RY AND NUT R I T I ON . S H E IS TH E AUTH O R OF TH IRTEEN B OOK S I N CL U D I N G A SM A RT W O M E N ’ S G U ID E TO WEIGHT LOSS. HOR M ON EHEL P.C OM

They produce red blood cells, support heart and immune function, and aid hormone balance and a healthy skin. Birth control pills or HRT, anti-depressants and alcohol cause vitamin B deficiency.

Most B-complex formulas may have little effect on our health because the body has to convert the B-vitamins into their active coenzyme forms in order for them to work. You will not get the benefit of B-vitamins if your body is not able to convert common B-vitamins into their active coenzyme forms. When choosing a B complex look for the active forms such as pyridoxal-5-phosphate, methylcobalamin, inositol hexanicotinate, benfotiamine, L-5-MTHF to name a few.

VITAMIN B1 Benfotiamine is the active form and is 5 times better absorbed than thiamin. Benfotiamine supports the urinary, kidney, hormone, brain, nerves, and vision function.

V I S TA M A G A Z I N E I S S U E N O . 1 0 9

Riboflavin-5-phosphate, the active form, is vital to the adrenal function, stress reduction, beautiful skin and hormone production during menopause.

VITAMIN B3 Inositolhexanicotinate, the active form, protects the heart, inhibits bad cholesterol, aids hormone production, can stop graying hair and makes skin beautiful.

VITAMIN B5 Calcium d-pantothenate is the active form of vitamin B5 needed for energy production and lowering bad cholesterol.

VITAMIN B6 Pyridoxal-5-Phosphate (P5P) is the active form of vitamin B6 and necessary for over 100 essential reactions. P5P also treats cervical dysplasia (abnormal PAP tests), PMS, depression and anemia.

VITAMIN B12 Methylcobalamin, the active coenzyme form of vitamin B12,

VITA MIN B 2

44

has been extensively researched for optimal brain health.

VITAMIN B9, called folic acid or folate, reduces the risk of neural tube defects during pregnancy. One in 3 people have a genetic mutation that impairs their ability to convert folate to the active form L-5-methyltetrahydrofolate (L-5-MTHF) which aids estrogen and serotonin function. Low L-5-MTHF is found in those with allergies; colon, breast and cervical cancer. Detoxification of mercury, lead, arsenic, aluminum and estrogen require L-5-MTHF. Look for formulas with both folate and L-5-MTHF because prenatal research has evaluated folate in their studies to prevent neural tube defects during pregnancy.

VITAMIN B7 also called biotin, aids the production of collagen in the skin and stops hair loss, thickens nails, aids weight loss and helps balance blood sugar.

Choline and Inositol are often classified as B vitamins. Inositol has anti-depressant and anti-anxiety action, reduces mood-associated PMS symptoms and helps normalize blood sugar.

Inositol (also found as myo-inositol) cannot be converted into d-chiro-inositol in women with polycystic ovarian syndrome (PCOS). Women with PCOS should use d-chiro-inositol for fertility as it has been shown to improve egg quality in those with PCOS. f LEARN MORE AT HORMONEHELP.COM

SPONSORED EDITORIAL

A.Vogel for

PHOTO © JAMES LEPAGE

Keep seasonal sickness at bay Each winter, colds and flu put millions of people out of commission. With these ever so dreaded infections at our doorstep once again, best practice knowledge on how to prevent, treat and beat these viruses is your key to surviving the season.

Unless you live in a bubble, you’ll be exposed to viruses.

Minimizing your risk of infection is essential. But how does one successfully ward off the winter germs lurking on every doorknob, in every public bathroom and on every grab rail of your morning train or bus to work or school.

According to Sherry Torkos, pharmacist and author of The Canadian Encyclopedia of Natural Medicine, there are many effective prevention strategies. “Most important of all is maintaining a strong immune system. That way, your body will fight off an infection before it gets out of control and makes you sick.”

Perhaps the most popular V I S TA M A G A Z I N E I S S U E N O . 1 0 9

immune-booster is Echinacea purpurea. In 2012, scientists at the Cardiff University School of Biosciences completed the largest clinical study on Echinacea purpurea in history using A.Vogel’s Echinaforce®, made from fresh organic, GMO free plants. The study found that this particular preparation of Echinacea was deemed safe to take as directed for up to four months to effectively modulate your immune system and reduce your chance of catching a cold or flu by over 50%.

When prevention isn’t enough and the flu bug bites anyway, it can feel like you’ve been hit by a blizzard.

With so many products on the market, how do you find the right one?

To calm the storm, Torkos

46

recommends that you always choose a clinically proven remedy, backed by science, to treat your cold and flu symptoms.

In a 2015 study, a powerful hot drink combination of Echinacea and elderberry was shown to be as effective as the standard prescription influenza medication Oseltamivir with 65% less complication risks (pneumonia, sinusitis, bronchitis).

“Early treatment of influenza is critical for shortening the duration and severity of symptoms and also for reducing the spread. Echinaforce® Hot Drink is as powerful as a prescription medication, yet it is available over the counter and thus could be used at the first signs of symptoms. Unlike many drugs and natural products, Echinaforce® can be taken by pregnant and nursing women as well as children ages 2+,” said Torkos. f LEARN MORE AT AVOGEL.CA

SPONSORED EDITORIAL

41

Steps to

Beautiful Skin, Hair & Nails

by Lorna Vanderhaeghe, Canada’s leading women’s natural health expert

2 3 4

Youthful skin has abundant collagen making the skin smooth and wrinkle free. ACTIVE COLLAGEN has been shown to reduce the depth of deep wrinkles by 20% in 28 days. Start taking ACTIVE COLLAGEN hydrolyzed collagen and elastin polypeptides today for beautiful skin.

Beautiful glowing skin comes from within. A very special fatty acid called GLA is required to maintain healthy skin. Skin disorders like eczema, psoriasis, rosacea, dermatitis, wrinkles, acne and dry skin occur when we do not have enough GLA. GLA makes your skin luminescent, dewy and glowing. The main reason our skin becomes dull and dry after menopause is due to the inability to make GLA. It is essential that we take a daily dose of GLA to ensure beautiful skin. GLA is not found in fish or flax oil. GLA SKIN OIL is a highly concentrated organic GLA supplement. After 3 weeks of taking GLA SKIN OIL your friends will be asking if you have had “work” done.

Your hair, nails and bones need COLLAGEN PLUS containing choline-stabilized orthosilicic acid and biotin. For strong nails and bones and thick, fast growing hair in 60 days take COLLAGEN PLUS. CELADRIN Super Rich Skin Therapy Cream containing 10% Celadrin, Hyaluronic acid and squalene treats rosacea, psoriasis, eczema and wrinkles and transforms the appearance of your skin.

Lorna’s Beautiful Skin Program:

• 10 drops of COLLAGEN PLUS

• 2000 mg of ACTIVE COLLAGEN

• Apply CELADRIN Super Rich Skin Therapy Cream morning and night • 2 tsp of GLA SKIN OIL or 4 GLA softgels

Get Beautiful Skin Begins Within FREE

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Eating with the Seasons

Festive (and alkalizing!) fare for sharing

We collaborated with Julie Cove, certified holistic nutritionist, author, photographer, designer and certified plant based cook. Her passion is to inspire and energize you for life. We’re sharing her delightfully seasonal and alkalizing recipes.

Cheers to your health!

Socca Socca is a popular, versatile French flatbread made from chickpeas.

It’s packed with protein—especially if you can find sprouted chickpea flour. Firm and crispy at the edges, socca is delicious naked or topped with goodies. Be sure to start this recipe early in the day so the batter has time to soak before you cook it.

• • • • •

2 tbsps grapeseed oil ¾ tsp Himalayan salt, freshly ground black pepper 3–4 tbsps fresh herbs or 2–3 tsp dried 10 cherry tomatoes, halved (optional) • 2–3 tbsps extra-virgin olive oil • coarse sea salt PREPARATION:

SERVES 6–8 INGREDIENTS:

• 1 cup sprouted chickpea flour (or regular, unsprouted) • 1 cup filtered, alkaline water • 1⁄4 medium white onion, roughly chopped • 2 cloves garlic, chopped V I S TA M A G A Z I N E I S S U E N O . 1 0 9

Place the chickpea flour in a medium bowl and make a well in the center. Set aside.

2. Purée water, onion, garlic, grapeseed oil, Himalayan salt, and pepper in a blender. Combine with chickpea flour and mix. If using dried herbs, stir them into the batter. Cover and 1.

48

allow to soak for 1–2 hours.

3. Preheat the oven to 325°F. Line the bottom of two 9-inch round pans with parchment paper.

4. If using fresh herbs, stir into the batter now. Divide the batter evenly between the pans. Top with tomato halves (if using), bake for 25–30 minutes, or until set. A skewer inserted in the center should come out clean.

Remove from oven, allow to cool slightly. Place a wire rack on top of the pan and invert the socca.

Remove and discard parchment paper. Invert socca onto a plate and drizzle with olive oil and a sprinkle of coarse sea salt.

Soup of celeriac, sweet onion, and fresh mint Celeriac, also known as celery root, doesn’t look like celery—but it is related. It’s the root of a particular variety of celery and it tastes like a cross between celery and parsley.

As you dice the root, be sure to trim ¼–½ inch of the skin’s thick outer layer or it may taste bitter.

SERVES 4 INGREDIENTS:

• 3 ½ cups diced celery root (½ large root) • ¾ tsp Himalayan salt • 2 tbsps coconut oil • 1½ cups diced sweet onions • 1 cup spinach, packed

ALL R E CIPE PHOT OS © JULIE CO VE

• 24 mint leaves, + 4 for garnish • freshly ground black pepper • drizzle of extra-virgin olive oil PREPARATION:

Place celery root in a medium pot and cover with filtered, alkalized water by about 1 inch. Add ½ tsp salt and bring to a boil. Turn to medium heat and cook until tender, 10–15 minutes. Drain, saving ½ cup of the cooking water.

Set aside ¼ cup of the diced root.

Transfer the remaining drained celery root to a blender. Set aside.

2. Heat coconut oil in a small pan over medium-low heat. Add the onion 1.

49

and sauté until translucent. Cook for 5 minutes to allow the onion to sweeten. Spoon ¼ cup of the onion into the reserved ¼ cup celery root.

Blend remainder with spinach and mint until smooth, slowly adding reserved cooking water as needed, for creamy thick consistency. Season to taste with salt and pepper.

3. Ladle soup into individual bowls or mugs. Mix together the reserved celery root and onion, add a drizzle of olive oil, and season with a pinch of salt and pepper. Add a spoonful of this mixture on top of each portion, finish with more olive oil, pepper and a sprig of mint.

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

Yeast-free spelt focaccia bread with fresh herbs • 1 cup almond milk Spelt is highly nutritious: it has more protein, fiber, and healthy fats than wheat and very little gluten, it is a better option for those with mild gluten sensitivities.

• • • •

1 tsp agar-agar powder 2 cloves garlic, minced 1 tbsp grapeseed oil coarse sea salt

PREPARATION: SERVES 6-8 INGREDIENTS:

• 2 cups whole spelt flour 2 tsps baking powder • 2 tbsps finely chopped fresh herbs (try rosemary, oregano, thyme) • 1 tsp dried oregano • 1 tsp sea salt V I S TA M A G A Z I N E I S S U E N O . 1 0 9

Preheat the oven to 300°F. In a large bowl, combine flour, baking powder, oregano, and salt, and set aside.

2. Pour almond milk in a small saucepan, whisk in the agar-agar.

Bring to a boil over high heat and simmer for 2–3 minutes to allow 1.

50

the agar-agar to dissolve. Remove from the heat, cool for 10 minutes.

3. Stir in garlic and grapeseed oil, then pour the wet ingredients into the dry ingredients, mixing carefully until combined. Scoop the dough into a 10- to 12-inch round cast-iron pan or into a 9- to 10-inch circle on a baking sheet, about ¾ inch thick. Sprinkle with salt and fresh herbs, and bake for 30–40 minutes. Remove from the oven and cool on a wire rack.

Drizzle with olive oil and sprinkle a little coarse salt over top.

Coconut almond nog This creamy mylk will warm your insides and nourish your body with healthy fats. Lucuma is the key to the body and sweet caramel flavour of this nog, so look for it in your health food store. If you can’t find it, you will still have great flavour but it won’t be as thick.

MAKES 11OZ

PREPARATION:

1.

INGREDIENTS:

• • • • • •

⁄3 cup thick, organic coconut mylk ⁄3 cup creamy homemade nut mylk ½ tsp lucuma + more for garnish ¼ tsp pure vanilla extract 1 ⁄8 tsp pure almond extract 1–3 drops liquid stevia (optional) 2 2

51

Place all the ingredients in a small saucepan and slowly warm the mixture, whisking well, over medium-low heat. Heat until it is warm to the touch but not hot.

Pour into a mug and sprinkle with extra lucuma. Enjoy. f V I S TA M A G A Z I N E . C A

Keep the home fires burning, while your hearts are yearning...

Written in 1914, the words of this British song were meant to comfort the loved one’s of those fighting in the First World War. It was meant to give them hope that their family would return again to the comfort of home and hearth.

Glynnis Osher

thespicelife.com themysticmasala.com Glynnis Osher is a certified Ayurvedic Practitioner (CAP), passionate teacher and author with over 16 years experience in Ayurveda. She is on faculty at The Vancouver School of Bodywork and Massage, teaching aromatherapy, Indian Head Massage and Ayurvedic Self-Care.

Glynnis is founder and CEO of The Mystic Masala Ayurvedic Aromatherapy and Thousand Petal Lotus Indian Head Massage.

The AromaDosha Blueprint online learning experience launches Sept. 2016.

It’s a transformative guide to Ayurvedic aromatherapy and aromanutrition for a blissful life.

And while the words may have been written over a hundred years ago, in these currents times I feel that they are just as poignant.

In Ayurveda the kitchen is considered to be the fire element of the home. As the potent fire god Agni holds a prized position of importance to our good digestion, so does the kitchen hold the key to our good health. When set up properly, your kitchen can be the source of great healing medicine.

What our hearts are yearning for is the rekindling of this nourishing flame through intentional and holistic kitchen practices.

We are hungry for sustenance that comes from making time to prepare home cooked meals in an organized, peaceful kitchen. Using the right equipment, as well as whole, organic ingredients, and a sacred appreciation for our relationship with our food.

In the quest for speed and instant gratification we may have dampened the hearth. We have stopped “cooking” food and have become used to living off of artificially heated and reheated food. Microwaves, packaged instant foods, and eating around the TV may have economized on time, but they don’t allow for an appreciation of the foods we are eating and thus have contributed to our yearning for home.

Getting to feel at home is easy when you focus on what shifts can be made to revitalize the fire god in the kitchen. By following these simple practices, you can positively alter your

V I S TA M A G A Z I N E I S S U E N O . 1 0 9

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“Getting to feel at home is easy when you focus on what shifts can be made to revitalize the fire god in the kitchen.”

K EEP THE HOME FI RES BU RN I N G . P HO T O © T O M K AW I LA

No. 110

Next issue

January / February 2017 Post-holiday hot detox with Julie Daniluk

Feng shui: prepare for the year of the fire rooster ORG ANI Z E YO U R PA NTRY A N D K IT CH E N .

GR IN D Y OU R SP I CES WI TH A MORTA R P ESTLE.

PHOTO © NATALI A LI VI NGST ON

PH O TO © M O N K E Y BU S I N E S S I M A G E S

relationship to the space as well as to the meals you prepare there, and how you are nourished.

First start with your spice cupboard. Organize your spices and dried herbs, throwing out those that smell stale or have lost their scent. Spices help to stoke our digestive fires, but old and stale ones will produce a lifeless end result. Make your spices easy to find in lovely glass jars with labels.

Next, check your bulk foods like grains, beans, seeds, and nuts and store those in jars to keep them dry and accessible. Stock up with a variety to have on hand. For all of the packaged foods that are laden with chemical dyes, carcinogenic, hydrogenated, and denatured ingredients, it’s time to make a funeral pyre.

There’s no place for these foods in your kitchen. For any oils that have gone

rancid, pour the oil into your compost and recycle the bottles.

Finally, organize your favorite recipes and cookbooks and have them close by. Donate those you will never use. Scrub your kitchen and put pots, dishes, cutlery and appliances in order.

Consider using a stone mortar and pestle that you can use to hand grind spices. The sound of stone on stone and the exquisite sensation as the aromatic molecules are released into the air bring you right into the present moment. Your entire home is filled with the pleasurable aromas of mystical lands and fragrant neighborhood herb gardens.

And finally when all is done, create a small altar by your stove with a clean-burning candle and a small offering bowl to give the first taste of every meal to the benevolent kitchen gods. Welcome home. f

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Traditional Chinese Medicine Build a homeopathic first-aid kit for your family (and your pets!)

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MAY / JUNE 2016

Winner 2016 Best Magazine Redesign

JULY / AUGUST 2016

Welcome to

No. 106 QIGONG AT YOUR DESK: an ancient Asian art will calm and focus you.

A more organic way of Being

HEADACHE HELPERS: the best props and remedies to help you soothe, clear, and even prevent headaches.

Feng shui your workspace for productivity

Quiz: wholefoods for sleep and sex

De-stress with holy basil

Natural health expert

Bryce Wylde

BAR SOAPS ARE BACK: recycle your body wash bottle and embrace the (low-waste) bar. A collection of our faves.

Superfoods for sleep and arousal

Ayurveda: The three pillars

Quiz: calming foods

A DAY IN THE LIFE

with holistic dentist, Dr. Kelly Farber.

DYI: Feng shui your bedroom

Post-surgery recovery foods

Ayurveda: golden ghee

Welcome to

A more organic way of Being HOLISTIC ORAL HEALTH: Q&A

Zero-waste work lunches

Burpees can improve your sex life!

Bedtime foods

Meet Walter

The dynamic team behind Montreal-based

AllCanadian Caesar mix

RISE Kombucha

THE ORGANIC ENTREPRENEUR

Arianna Huffington's sleep revolution

THE ORGANIC ENTREPRENEUR

P R INT ED IN C A NA D A

Vista106_p01-06.indd 1

A DAY IN THE LIFE

PRIN TE D IN CA N A D A

2016-05-01 10:38 PM

Vista107_p01-05.indd 1

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

2016-07-04 2:56 PM

Vikram Vij A Day in the Life

Celebrated chef, award winning author, father, sommelier and “culinary kingpin”.

11. HOW DO YOU BEGIN EACH DAY? I try to start each day with yoga—it grounds me and is an essential part of who I am.

2. DO YOU HAVE A ‘GO-TO’ NATURAL HEALTH PRODUCT? Does wine count?!

3. VEGAN? VEGETARIAN? PALEO? OMNIVORE? FLEXITARIAN? I cook and eat sustainable, hormone and preservative free, locally

produced foods and cook everything with love.

so I’m re-reading it every night and making changes in the draft copy!

4. WHATS YOUR SECRET TO STAYING HEALTHY WHILE ON-THE-GO? I never stop, which probably isn’t healthy, but it’s what makes me happy. So being happy keeps me healthy I suppose!

6. IF YOU COULD CHANGE ONE THING ABOUT THE HEALTH CARE SYSTEM, WHAT WOULD IT BE? Encourage people to learn more about the health care system.

5. WHAT’S ON YOUR NIGHTSTAND? (WHAT ARE YOU READING) I’m actually reading my own memoir right now. It hasn’t been finished yet,

7. WHAT INSPIRES YOU? I’ve recently returned from South Africa, so having visited Nelson Mandela’s cell on Robben Island, I’m incredibly inspired and humbled by what he went through. f P HO T O © A A R O N AUBREY

V I S TA M A G A Z I N E I S S U E N O . 1 0 9

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Good morning, Canada

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