Vista issue no. 114, September-October 2017 by Vista Magazine

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Winner 2016 Best Magazine Redesign

No. 114 Welcome to

A more organic way of Being FALL FITNESS FUN: Making fall

fitness fun for the whole family.

FAVOURITE THINGS FOR KIDS AND PARENTS: Our picks for kids and parents’ health and well-being, .

The kids and parenting issue Post Partum depression Raising kind kids Skin care is self-care Happy, oily baby Fermented foods for kids THE O RGANIC E NTR EPRENEUR

Holistic nutritionist, blogger, mother, entrepreneur, wellness guru. We chat with Ontariobased

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Winner 2016 Best Magazine Redesign

No. 114 Welcome to

A more organic way of Being

As summer drifts off and gives way to cooler temperatures, back into the routines and la rentrée back to school, it’s a fresh new season; bright with aspirations and hopes for what lays ahead. I always feel a surge of energy and enthusiasm not only for organizing new school clothes, packing supplies and planning new activities, but cleaning out cupboards and closets that have been a bit chaotic all summer. A fresh start for all! This issue focuses on kids and parenting, so we’re bringing you fresh perspectives on how to raise kind kids (page 30), Let them eat dirt... and other fermented foods (page 57), and how best to oil your little babes (p 68), amongst other inspiring reads. The editor’s favourites brings you our latest finds for little ones and their parents (p 50).

Seeking a little kitchen inspiration, as you get back into the groove? Check out our feature with holistic nutritionist Joy McCarthy, Joyous Kitchen, on page 62. We could all use a little more joy in our lives, I think. With that, I leave it to you to take these little pieces of inspiration and apply them to your own lives, this season. Onwards and upwards! Wishing you health, happiness and wellness.

E D I TOR

E DITO R'S P HOT O © R AI NA+ W IL S O N , RW P H O T O G RA P H IC. C O M .

I S S U U . C O M / V I S TA M A G A Z I N E C A N A D A

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Contents

No. 114

S E P T E M BE R / O C T O BE R 2017

Organic Week Canada celebrates the benefits of organic farming.

Raising kind Montessori expert Nadin Elkhalil, on nurturing kindness in children.

The “baby blues” or more Erasing the stigma of PPD—and tips for how to ask for and give help.

Editor’s favourites

Fall strategies for family fitness fun

Editor’s favourite things for kids and parents.

With lifestyle coach and author Dai Manuel.

Let them eat dirt... and a bit of kraut

With Desiree Nielsen, RD.

Oily babies, happy grown-ups

A Day in the Life

Ayurvedic massage wisdom with Glynnis Osher.

Holistic Nutritionist and CNP Joy McCarthy. F R E S H F L OW E R S . © K ER I PIEC H N IK K ER IK R IZ. C O M

I S S U U . C O M / V I S TA M A G A Z I N E C A N A D A

Take a Breath

“To have another language is to possess a second soul.” — C HA RL E MAG N E

As children grow and develop, language is a key component of understanding the world around them. Past research has focused on the benefits of brain development in older bilingual children. But new studies report that these benefits may start even earlier than previously thought. The study by the Institute of Learning and Brain Sciences at the University of Washington found that the benefits of bilingualism on the brain begin before the child has spoken their first word. The study examined infants aged 11 months, and found that the areas of the brain responsible for ‘executive function’, specifically problem-solving,

memory and thought, were more developed in babies in bilingual homes, as compared to those in monolingual homes. However, it is not necessary to grow up in a bilingual household to reap these benefits. Researchers at the University of Kent found that British immigrants who learned to speak English at age 10 and onwards still showed improvements in the structure of their brain’s white matter; specifically, in areas responsible for language learning and semantic processing.

The benefits of bilingualism extend well into old age. Adults who speak multiple languages seem to resist the effects of dementia and Alzheimer’s far better. A study published in Neurology found that of 211 patients diagnosed with Alzheimer’s, the bilingual patients had been diagnosed 4.3 years later and had a reported onset of symptoms 5.1 years later than their monolingual counterparts. That, in itself, is a reason to learn another language, no matter when you start. d

PHOT O: EXP LOR I NG ON T H E B EAC H © JUDITH C O O L

I S S U U . C O M / V I S TA V MI A IN NEA. D S TGAAMZA GEACZAI N CA

Fermented foods for kids It’s time to send your little ones back to school. That means less vitamin D and greater exposure to bugs that could cause sniffles and colds. Boost their immune system, mood and overall health with these gut-friendly, probiotic foods.

Whole Foods

SALTY!

What does your child crave?

Miso This fermented paste made of soybeans, barley or brown rice, is the perfect base for a nourishing soup. A source of iron, calcium and essential amino acids, miso boosts the immune system, improves bone health and promotes a healthy nervous system.

Kombucha A popular choice with mums, you’ll have no problem getting your bambinos to drink this bubbly, juice-like, fermented drink. And that’s a great thing because kombucha increases energy, detoxes the body, supports the immune system and promotes a stable mood.

Tempeh Tempeh is packed with B vitamins and probiotics. These nutrients are crucial for boosting your young one’s mood and providing them with the energy they need. When selecting soy products, always go for organic and fermented.

Pickles The perfect after school snack, pickles are packed with a ton of antioxidants, vitamins, minerals and gut-friendly bacteria. When choosing pickles, be sure to go with a local maker that uses organic products and natural fermentation methods.

SWEET!

Yogurt The most widely consumed fermented product, yoghurt is high in B vitamins and minerals like potassium and magnesium. When selecting yoghurt, look for goat or sheep’s milk, grass-fed, and always organic. Or better yet, reach for coconut yoghurt, the perfect dairy alternative. SOUR!

Kefir Made with cow, goat or sheep’s milk, this fermented beverage tastes like drinkable yoghurt. It is a great option to add to your little one’s smoothies. A creamy drink that boosts immunity, builds bone density, fights allergies and improves digestion.

SPICY!

Kimchi If your child is the adventurous type, introduce them to this delicious, spicy Korean version of sauerkraut. Much like its milder fermented cabbage brother, kimchi is high in dietary fibre helping to keep your little one regular. It’s also an excellent source of vitamin C, iron and calcium. A great choice for boosting digestion, fighting inflammation and promoting overall health. d

PHOTOS CLOCKWI SE FR OM T O P L EF T © G OW ITH S TOC K , M AR IYAN A M , INE S BE HR E N S - K U N K E L , S U C CE S S O I M A G E S , T I M Q U O , HO N G V O , A N D R I Z A L FA R I D Z 71

V I S TA M A G A Z I N E I S S U E N O . 1 1 4

Most organic countries

Based on their organic share of total agricultural land Organic agriculture and consumption continue to grow rapidly around the world, with Australia boasting the largest area of organic agricultural land at 22,690,000 hectares, and the US showing the biggest organic retail market at almost $59 billion CAD. But who are those most-committed to organic agriculture, based on their share of total agricultural land?

Liechtenstein—30.2% (1,107 hectares of organic agricultural land)

Austria—21.3% (553,570 ha) Sweden—16.9% (518,983 ha) Estonia—16.5% (155,806 ha) Sao Tome and Principe—13.8% (6,706 ha) Switzerland—13.1% (137,234 ha) Latvia—12.8% (231,608 ha) Falkland Islands—12.5% (139,041 ha) Italy—11.7% (1,492,579 ha) Czech Republic—11.3% (478,033 ha) Finland—10% (225,235 ha) [Canada—1.4% (944,558 ha)] [US—0.6% (2,029,327 ha)]

SOURCE S: O TA — 2017 O R GA N IC IN DU S T RY S U RVE Y ; F IB L & IFOAM—ORG AN I CS I N TERN ATI ON A L, BI OFACH 2017, THE WORLD OF ORGANIC AG RICULTU R E: S TATI S TI C S & E ME R GIN G T R E N DS 2 0 1 7 .

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I S S U U . C O M / V I S TA M A G A Z I N E C A N A D A

The top good-for-you whole foods Whole Foods

Pumpkin

Pumpkins, like other richlycoloured yellow and orange plants, are an excellent source of carotenes. These beneficial compounds play a crucial role in maintaining healthy vision, youthful skin and proper neurological function.

Pumpkin seeds are rich in tryptophan, an amino acid used by the body to make serotonin and melatonin. As a result, these tasty seeds can help you sleep better, alleviate headaches, improve your mood and help you to relax and unwind.

Cozy nights by the fire, more family time and who could forget, pumpkin spiced lattes. As always, nature provides us with just what we need; and pumpkins are the perfect food for the season. Warming, comforting and packed with dietary fibre, they’re just the thing to help you get rid of the extra few pounds you may have collected this summer. V I S TA M A G A Z I N E I S S U E N O . 1 1 4

Plus they’re made up of ninety percent water, making them low in calories, hydrating and best of all, great for your heart. A study done at Harvard with over 40,000 males found those who ate a diet high in fibre had a 40% lower risk of coronary heart disease, compared to those that ate low-fibre diets. And the same is true for women. A recent study done in Sweden found that women who ate a high-fibre diet had a 25% lower risk of heart

disease compared to women who ate a diet low in fibre. With over 45 different varieties of pumpkins, why not try to mix it up this fall? Add pumpkin chunks to your roasted vegetables, sprinkle pumpkin seeds over salads or in baked goods, try the perfect pasta replacement with spaghetti squash, or even add pumpkin puree to your breakfast smoothies and oatmeal. Orange you glad it’s finally pumpkin season? d P HO T O © N A M FO N W I TTAYAKO M

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Based on SPINS Scan Data

Whole Organics

Organic Week

For the last eight years, celebrate all that Canadian organics Host an event have to offer. Ready to get involved? Whether you’re hosting a neighbourOrganic Week, which takes hood potluck with garden fresh produce, place from September 16th to #ChooseCanadaOrganic choosing from the organic beer and September 24th, has aimed cook and post! wine list at happy hour, or volunteering The next time you are making a meal, for a field trip to a local organic farm— to get as many Canadians choose certified Canada Organic every school, retailer, chef, organic as possible involved in the ingredients. Eating certified organic grower or advocate is encouraged to benefits of organic farming, food reduces our exposure to artificial get involved. Register your event, or ingredients, synthetic pesticides and find one near you at organicweek.ca. and its positive impact on does not contain GMOs. Every time you It’s exciting! Canadians are getting the environment, while eat certified organic food you are promo- more organic! According to COTA’s supporting a growing organic ting humane animal welfare and wildlife market report, two in three Canadians sector and a transparent and diversity. Birds and bees will thank (66%) are spending at least some of you! So get your recipe ready, follow @ their weekly grocery budget on organic sustainable food source. With hundreds of events taking place from coast to coast—from pickling and sprouting workshops, to BBQs at your local health food store, and tours of organic farms—there is no better time to learn about the importance of organic food, farming, and products and to V I S TA M A G A Z I N E I S S U E N O . 1 1 4

organicweek and post it on Facebook, Twitter or Instagram using the hashtag #ChooseCanadaOrganic. Go ahead and submit a short video or 2 pictures of a recipe featuring an organic product with the Canada Organic logo for your chance to win awesome prize baskets filled with organic goodies!

items. Farmer’s market sales are booming and as major retailers continue to put more organic food on their shelves, it has never been easier to make more organic choices. Seeing how simple it is to choose organic for seven days in September will make it easier for every week to become organic week. d P HO T O © R AW P I X EL. C O M

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The “baby blues” or more

It is widely acknowledged that bringing a new baby into the family can be challenging at the best of times, physically, mentally and emotionally.

And it is natural for new parents to experience a wide variety of emotions, feeling excited and joyful one minute and depressed or overwhelmed the next. The “baby blues” is a common term used to describe the rollercoaster of emotions, in particular sad ones that may arise during pregnancy and the first few months of parenthood. However, the issue arises when these sad feelings do not subside. A once hushed-up disease, postpartum depression is being brought into the light. Celebrities like Brooke Shields, Hayden Panettiere, Gwyneth Paltrow and most recently, Chrissy Teigen, are sharing their stories and helping new moms (and dads) acknowledge, accept and deal with this surprisingly common condition. Worldwide statistics reveal that around 1 in 5 new mothers experience some form of postpartum depression or anxiety. The first step to dealing with this treatable disease is being aware of the signs and how these symptoms can manifest. Reaching out for help is key and with a wellrounded approach, most new parents recover quickly and permanently.

Postpartum depression affects more than just new moms The common misconception is that only new moms experience symptoms V I S TA M A G A Z I N E I S S U E N O . 1 1 4

of PPD. However, this is not the case. Pregnant women are also at risk, as are adoptive mothers. And it’s not just moms; dads and partners can be affected also. A report in the Journal of the American Medical Association found that 10 percent of men worldwide showed signs of depression from the first trimester of their wife’s pregnancy to six months after the child was born. Often referred to as paternal postpartum depression or PPPD, this number increased to 26 percent during the three- to six-month period after the baby’s arrival. A large number of new parents experience symptoms of depression during pregnancy and the first year of their infant’s life making this disease a significant public health concern. While completely treatable, knowing the signs and symptoms associated with PPD help new moms and their partners get the help they need.

When it’s time to reach out for help Everyone experiences good and bad days. And never has this been truer than during the early stages of parenthood. However, a mother or father with postpartum depression may not enjoy the baby and have frequent thoughts that they’re a bad parent. Common symptoms include feeling extremely overwhelmed and wondering if they’ll ever be able to get a handle on being a parent. Feelings of doubt as to whether

“There is no such thing as a perfect pregnancy, perfect birth, perfect baby, or perfect parent. You are doing the best you can.”

they should have become a parent in the first place are also common. These notions are often coupled with a sense of guilt. The new parents may worry that the baby deserves better and wonder whether the baby can tell they feel so bad, or that they’re crying so much. The happiness and connection we’ve been lead to believe typically follows pregnancy and birth may be diminished or completely nonexistent. These emotions make bonding with the new baby difficult and can lead to feelings of irrational anger or irritation towards the baby or the partner. Alternatively, these feelings may manifest as sadness, emptiness or hopelessness; often described as “robotic” or “going through the motions.” When these symptoms persist, and are present most of the time (lasting for a period of two weeks or more), you or your loved one may be struggling with PPD. P HO T O © K O M K R I T P R E E C H A C H A N W A T E

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Parents who experience PPD may have trouble eating, or eating might be the only thing that brings them comfort. Sleeping is difficult and the ensuing tiredness makes it difficult to exercise. The combination of these key factors further fuels the depression symptoms. Reaching out is the best approach, but this sometimes leads to fear. Sufferers are afraid they will be judged and their baby may be taken away. If you suspect you may be suffering from PPD, or know someone who might be, reaching out for help is key to working through these thoughts and feelings. A holistic approach to recovery is, more times than not, 100 percent effective.

Practical, holistic options for treatment When it comes to dealing with mental health issues like depression, a combination of diet, lifestyle and exercise is often the best approach. It’s often hard to find time for daily chores, let alone when there is a new baby. Remember that loved ones are there to help, so reach out to them. This will allow you time to exercise, sleep or get back into interests which can make a big difference in anyone’s well-being. Talking to a doctor or other health care professional is also an important component of healing. A variety of counseling styles can offer practical solutions to problemsolving, realistic thinking, stress management and relaxation. PPD professionals may also be able to point you in the direction of support groups in your community or online. These groups are a great way to connect with others during a time when you may feel isolated. They offer a safe place to share experiences, learn from others and connect with parents who have similar experiences and understand what you are going through. V I S TA M A G A Z I N E I S S U E N O . 1 1 4

THERE IS NO SUCH THING AS A PERFECT PREGNANCY, BIRTH, BABY, OR PARENT. PHOTO © DGRILLA

PPD can be exacerbated by nutrient deficiencies, in particular folic acid, B12 and iron. These nutrients are depleted during pregnancy, child birth and breastfeeding. A good intake of iron, zinc, B6, B12, magnesium and protein are all important in preventing and alleviating fatigue, mood swings, and depression. Many different factors work together to cause PPD symptoms, including family history, biology, personality, life experiences, and environment (especially sleep

deprivation). It’s important to remember that with lifestyle, diet and medical intervention, postpartum depression is completely treatable. PPD can be a very difficult experience. Becoming a new parent is hard enough—and the challenges added by depression can seem overwhelming. There is no such thing as a perfect pregnancy, perfect birth, perfect baby, or perfect parent. You are doing the best you can. And with the right care and support, PPD sufferers can fully recover and enjoy time with their growing family. d

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Used since ancient times, and often referred to as “Indian ginseng” because of its rejuvenating properties, Ashwagandha has shown strong results for lowering cortisol and balancing thyroid hormones. Recent scientific studies support Ashwagandha’s ability to protect brain cells against the effects of our modern life.

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For Dr. Lucian Delcea, PhD., Provita Nutrition is all about family. When his wife was diagnosed with terminal liver cirrhosis Dr. Lucian Delcea, PhD. caused by hepatitis C, he knew that it was up to him to save her. Inspired by his life’s work as a scientist and innovator in the field of plasma physics and materials science, Dr. Delcea began to study the human body as a complex machine governed by the laws of mechanics, physics and chemistry. Incorporating traditional Chinese and Ayurvedic healing methods, he learned how natural ingredients can become powerful and effective therapeutic solutions. “Since humans came from nature, the rebalancing of the body and the self-healing process must also come from nature,” says Dr. Delcea. Following his triumph in treating his wife’s cirrhosis, Dr. Delcea was able to restore the health of his father and brother, who had also been suffering from serious illnesses. Passionate and motivated by his success, Dr. Delcea decided to help others by manufacturing synergistic, natural formulas, and in 2005 Provita Nutrition and Health was born. Widely used in Europe for over a decade, Provita theraThree generations of the Delcea family. peutic formulas are now growing in popularity in Canada, the US, and Asia.

Sea-licious for

PHOTO © T H ANT HI MA LI M

Big food for little brains As a dietitian, I naturally have a food-first approach to nutrition. I take great pleasure in preparing and eating homecooked meals. I want to encourage and empower other people to experience the taste and nutritional satisfaction that come with eating healthy whole foods. But my food-first philosophy always hits a snag on the subject of Omega-3 nutrition—especially when I think about doing what’s best for my growing children. Though the bulk of a child’s neurological connections and pathways are laid down by age 3, the brain remains a work in progress until late adolescence. Throughout those critical years of development, Omega-3 fatty acids are important ingredients that feed brain function and improve learning, memory, focus and concentration, in addition to boosting heart, joint and skin health. The challenge, however, is that the best-fed child in the world does not receive adequate essential fatty acids, V I S TA M A G A Z I N E I S S U E N O . 1 1 4

specifically DHA and EPA, from diet alone. More startling, Omega-3s have been identified as the #1 nutritional deficiency among children.

Signs from science How important are Omega-3s to healthy development? In an Oxford University study, researchers tested the total blood concentrations of Omega-3 (DHA and EPA) fatty acids among school children, ages 7 to 9. Among 493 test subjects, their Omega-3 concentrations of 2.45% were associated with below-average reading ability, poor memory and higher levels of behavioural issues.

K A RLEN E K ARST, RD , I S A LE A D I N G E X PE RT I N N U T R I T I ON A N D N AT U R AL H E A LT H A N D T H E C R E ATO R O F S E A - LI C I OU S . T H I S M OT H E R O F T H R E E I S T H E AU T H O R OF S E VE R A L BOO KS I N C LU D I N G H E R N E WLY R E LE A S E D , THE F U L L FAT S O LU T I O N .

The measurements, which placed the children below the minimum recommended Omega-3 levels of 4% and well under the optimal levels of 8% to 12%, prompted the Oxford researchers to declare a “robust” association between reading proficiency and adequate DHA.

Your child’s healthy head start With research overwhelmingly in support of Omega-3 nutrition, the paths of my life, as a dietitian, as a mother and as someone dedicated to optimal health and wellness, inevitably pointed me to developing a premium Omega-3 formula just for kids. Instead of encapsulating Omega-3 oils SPONSORED EDITORIAL

in gelatin, my liquid Sea-licious Kids Cotton Candy is a fresh, concentrated and tasty formula that the body easily digests and readily absorbs for maximum efficacy. Most important, my pure Omega-3 is third-party certified by both the International Fish Oil Standards (IFOS) Program and ISURA, an assurance that your child is receiving the recommended minimum dosage (400 mg) of combined EPA and DHA per day. Each teaspoon provides 1500mg of omega-3 plus 400IU of vitamin D3 for healthy bones and teeth. I’ve also added in astaxanthin, the most powerful algae antioxidant that gives Sea-licious its signature red colour. Rest assured, Sea-licious is sugar-free, non-GMO, gluten-free and contains all natural ingredients. My 3 little monkeys have been my little taste-testers from day one and it’s safe to say Sea-licious Kids is “kid-approved!”. September’s back-to-school/ back-to-health routines are an affirmation of decisions in my life and work. It’s also the time of year when I’m reassured that “big food for little brains” can offer every child a healthy head start at school. d SPONSORED EDITORIAL

“Throughout those critical years of development, Omega-3 fatty acids are important ingredients that feed brain function and improve learning, memory, focus and concentration, in addition to boosting heart, joint and skin health.”

Strawberry Shortcake Swirl As a mom, these are all the nutrients I want my kids to have as I send them on their way to school. Did you know that omega-3’s, EPA and DHA, are two of the MOST important nutrients for school-aged children, helping with memory, learning, reading, concentration, attention and overall brain health.

• • • • •

I N GRED I EN TS

P REPARAT ION

• 1/2 cup ice cubes • 2 cups unsweetened almond milk (or milk beverage of your choice)

Combine all ingredients in a high power blender. Blend on high until smooth, and enjoy!

1 banana 2 cups of fresh strawberries 1/2 cup cashews 2 tbsp hemp seeds 1 scoop vanilla whey protein powder (or alternatively you could add Vanilla Greek Yogurt) • 2 tbsp of Sea-licious natural cotton candy

FIND MORE RECIPES AND LEARN MORE AT SEALICIOUS.CA

I S S U U . C O M / V I S TA M A G A Z I N E C A N A D A

Skin care is self care: modelling self-love to your kids Amanda Beisel

sknclinic.ca @sknclinic

September has arrived and for those of us with kids, that means backpacks to be loaded and lunches to be made. As the pace of life kicks back into high gear after the summer, parents are leading their families in finding organization and structure.

It’s the most important work in the world, so it’s easy to slip into the habit of placing your extensively in Asia own needs permanently on the back burner. and became inspired In ten years of running my holistic by Eastern medicine. skin care clinic, I’ve worked with hundreds She began her initial of parents—mostly moms—who feel guilty training as coming in to see me, or even for taking care a registered of their skin. They see skin care as a luxury, acupuncturist and then not a necessity. I am quick to remind them went onto study Mei Zen that their skin deserves daily care, and more cosmetic acupuncture importantly, that those few minutes in the in California. morning and evening that a simple skin care Ten years later, routine requires are an important gesture of Amanda is a skin care love and appreciation for the precious self that expert and founder their skin protects. Self-love is contagious. of an award-winning When our kids see us loving ourselves, we skin care clinic, SKN give them silent permission to do the same. holistic rejuvenation Below is an easy routine that will become as clinic, based in automatic as brushing those pearly whites. After college, Amanda Beisel travelled

Vancouver, BC. She’s been one of the first to combine the powers of Eastern medicine,

Embrace a water-based serum loaded with antioxidants STEP 1:

medical esthetics and skin nutrition.

With colder months just around the corner, now is the time to kick hydration into high gear. Find a serum packed with hyaluronic acid (sometimes referred to as sodium hyaluronate) to apply right after cleansing. Hyaluronic acid is an essential component of our skin and is the precious substance

ADOPT A SIMPLIFED SKIN-CARE REGIME. PHOTO © JULY PROKOPIV

that gives young skin its moist, elastic look and feel. It holds 500 times its weight in water and supports collagen by keeping it hydrated—you want to keep that collagen juicy! I S S U U . C O M / V I S TA M A G A Z I N E C A N A D A

PRACTIC E S EL F L O V E— D O U B L E DO W N ON Y O U R R O S E O IL B E N EFI TS WI TH A ROSE- P ETAL BATH. P HO T O © K RY V E N O K A N A S TA S I I A

Use a well-formulated oil packed with nutrients

Find your nourishing moisturizer

S TEP 2 :

STEP 3:

If your skin is particularly dry, after your water-based serum give your skin a drink of nutrient rich oil—my go-to solution for dry skin; a well-formulated and effective oil will contain ingredients that mimic the skin barrier, such as rosehip seed oil and black cumin oil. Apply day and night, or weekly depending on your skin’s level of dryness.

A good moisturizer provides a final, important layer of hydration to the outermost layer of your skin. In addition to hydrating your skin, a moisturizer can protect it from environmental stressors. Look for a moisturizer that doubles down on the hyaluronic acid (or sodium hyaluronate) and contains a host of skin health boosting antioxidants.

V I S TA M A G A Z I N E I S S U E N O . 1 1 4

That’s it! It’s that simple. This 1-2-3 step system may be quick and easy but the long-term benefits to your skin will be priceless. If you have trouble giving yourself the time, consider it an exercise in modelling selflove, a precious gift that will last your kids a lifetime. d

Tame Tummy Troubles with Regular Girl, is an exclusive blend of prebiotic fiber and probiotics that ensures regularity in adults and children. Regular Girl contains prebiotic guar fiber, the perfect food source for the good bacteria in your gut, and clinically proven Bifidobacterium lactis probiotics, which help maintain healthy bacteria in the gastrointestinal tract. • Relieves the symptoms of irritable bowel syndrome (IBS) • Promotes regularity in adults and children • Helps eliminate diarrhea • Provides relief from constipation

• Aids healthy digestive function • Reduces appetite and aids weight loss • Tasteless and dissolves clear in water • Does not cause bloating and gas • Verified non-GMO and gluten free

Regular Girl is great for children one year and up too! • Provides gentle relief from constipation • Helps relieve diarrhea

LORNA VANDERHAEGHE

MAKE EVERY DAY A REGULAR DAY

Go natural. Live life to the fullest. Natural Health Products (NHPs), such as vitamins and supplements, are used by 79 per cent of Canadians as part of their healthy and active lifestyle. The Canadian Health Food Association (CHFA) promotes a Canada in which everyone benefits from safe and effective NHPs. Visit your local CHFA Member health food store or chfa.ca to learn more.

Voice of the Natural Health Industry La voix de l’industrie de la santé naturelle

chfa.ca

Safe & effective NHPs – look for the NPN.

SPONSORED EDITORIAL

Nordic Naturals for

OF F E R COLD-WAT ER FI SH LI K E S AL M ON A F EW TIM ES A W EEK © L APIN A

Reading, writing, and omega-3s After a long summer, there’s nothing quite like heading back to school.

omega-3s. Omega-3 fatty acids are critical to help each of us keep up good health, and they can have a major impact on children’s success with both social and academic tasks.

NICK NOLOBOFF WRITES FOR NORDIC NATURALS

Childhood development and omega-3s

AND IS AN ADJUNCT INSTRUCTOR IN THE HUMANITIES AT FLAGLER COLLEGE. HE HAS STUDIED SOCIAL SCIENCE, WRITING, AND PHILOSOPHY FOR OVER TWENTY YEARS, AND COMBINES THESE INTERESTS TO EDUCATE PEOPLE ON TRENDS AND NEW RESEARCH THAT SUPPORT NATURAL HEALTH AND WELLNESS.

The anticipation; the shopping; that secret guilt you feel because junior is finally off your hands again. It’s okay. We’ve all been there. Kidding aside, with all that the school year brings—new environment, classmates, routines—it’s important not to overlook your child’s health. If there’s any time that kids are susceptible to stress, this is it. One way to support them as they head off to learn is to make sure they’re getting adequate nutrition, including V I S TA M A G A Z I N E I S S U E N O . 1 1 4

Childhood is a period of rapid growth, especially brain growth. From birth to age two, kids’ brains double in size. Spurts of development also occur around ages 7, 8, and 9, and then again during mid-adolescence. And when it comes to brain health, science points in a pretty clear direction to the benefits of omega-3s throughout childhood. These nutrients, particularly the main omega-3s EPA and DHA, are important to both the brain’s structure (DHA is a major component of the cerebral cortex) and its function (DHA and EPA are linked to mood and cognition). Young eyes and developing nerves are also big recipients

of these beneficial fats, even in utero. It’s probably safe to say that omega-3s influence kids’ ability to think and learn, from conception right through adolescence. And let’s not overlook the significance of academic success to a child’s self-esteem and motivation to learn. These are equally good reasons to prioritize healthy nutrition throughout the school year.

Important fats in short supply A bit of background: Omega-3s are called “essential” fatty acids because they are needed for optimal health but they cannot be produced by the body. The only way to get enough is through diet. Ideally, this means routine consumption of omega-rich foods like cold-water fish, and taking a daily fish oil (or algae oil) supplement. No big surprise, most children don’t eat enough fish to get optimal amounts of omega-3s. This can be SPONSORED EDITORIAL

“Omega-3 fatty acids are critical to help each of us keep up good health, and they can have a major impact on children’s success with both social and academic tasks.”

due to limited availability of fish in many places, or simply because of its cost. Even for families fortunate enough to make fish a common feature at mealtime, everyone knows that kids can be picky eaters.

Nutritional wisdom for your scholastic superstar I’m confident there are simple ways to get more omega-3s into your child’s diet, but not too confident. SPONSORED EDITORIAL

Kids are still opportunists. Give them the choice between sweets and salmon and it’s no contest. Here’s how to tip the odds in your favour: 1.

If possible, offer cold-water fish like salmon, cod, or halibut a few times a week. Kids often have to try a food many times before it takes.

First impressions really matter, so pick a top-quality omega-3 fish oil product that tastes good to kids. I can tell you from experience, it is possible.

Make it routine. Kids like consistency, and you can easily make a daily supplement part of that.

Every bit of good nutrition adds up, so even if you skip the fish one week, or forget the omega-3s the next,

“Omega-3s are called ‘essential’ fatty acids because they are needed for optimal health but they cannot be produced by the body. The only way to get enough is through diet. Ideally, this means routine consumption of omega-rich foods like cold-water fish, and taking a daily fish oil supplement.” feel good about the times you do give your kids a bit extra. Even small improvements in diet will help set them up for a great school year. d LEARN MORE AT NORDICNATURALS.COM

I S S U U . C O M / V I S TA M A G A Z I N E C A N A D A

Provita Nutrition for

HAWTHOR N I S ONE OF T HE IN G R EDIEN TS IN PR OV ITA' S N ERV IN E © ART 4 D D L I T E

Nervous system support for tired moms In our current society, many mothers are now experiencing higher levels of stress due to increased demands in their career, while managing a busy household. A high percentage of mothers feel tired and exhausted, often being diagnosed with postpartum depression and anxiety. Common symptoms are: nervousness, irritability, insomnia, lack of concentration, and depression. The following supplements were carefully chosen for women and mothers who understand the importance of supporting their mental and emotional states. This balance allows women to provide better care and love for themselves and their whole family. Synergistic GABA Pro: Improves relaxation and enhances sleep. This unique formulation combines GABA (gamma-Aminobutyric acid) with L-Glutamic Acid and the most biologically active form of Vitamin B6, which helps to maintain brain neurotransmitter functions. GABA acts like a brake on the neural circuitry during V I S TA M A G A Z I N E I S S U E N O . 1 1 4

stress and relaxes the muscles, slows the heart rate and breathing, as well as reducing anxiety, tension and insomnia. Ashwagandha: Lowers cortisol levels, balances thyroid hormones and is a powerful antioxidant. Our formula provides a synergistic blend of Ashwagandha herb and magnesium to help alleviate stress, anxiety, insomnia, and fatigue in our everyday life. Used since ancient times, this herb is also referred to as “Indian Ginseng” because of its rejuvenating properties. Ashwagandha is known to improve our ability to cope with stress, while protecting the brain cells against the deleterious effects of our modern lifestyles. Nervine: Inhibits anxiety and stress and is also a mild sedative. This safe and non-addictive formula combines the

nervine herb, California poppy together with Hawthorn. Our formulation has been proven to be an effective natural remedy against anxiety, stress and depression, and can also be used as a mild sedative. A recent study carried out in France concluded that there is a complementary effect with this combination. It was found that anxiety modifies cardiac rhythm, which can be controlled by supplementing with Hawthorn. Maca-Prim: “Peruvian Ginseng” known to improve mood balance and sexual function in women, while being a potent antioxidant and adaptogen. Maca root is rich in vitamins B, C, and E, Calcium, Zinc, Iron, Magnesium and Amino Acids. These nutrients support the endocrine system which regulates sexual function, fertility, metabolism, nervous system and energy levels. NADH+: Increases brain cellular energy, improves memory and brain activity. NADH+ is a synergistic blend of Coenzyme Q10 and high potency NADH (also known as Coenzyme 1). This powerful antioxidant blend works to increase energy at the cellular level by promoting the production of ATP. The result is increased mental clarity and alertness, improved memory, focus, mood and emotional balance. d *PLEASE NOTE THAT THE ABOVE-MENTIONED SUPPLEMENTATION IS NOT RECOMMENDED FOR PREGNANT OR BREASTFEEDING WOMEN.

LEARN MORE AT PROVITA-NUTRITION.CA

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NATURE’S BEST MOISTURIZER IS OUR #1 INGREDIENT. ALOE-BASED PERSONAL CARE FOR THE WHOLE FAMILY Key Botanic Ingredients for Nourished Skin No Parabens, Sulfates, Phthalates, Artificial Dyes & Fragrances, Animal Byproducts & Testing Made with at least 30% Post Consumer Recycled Content

WOMEN - KIDS - MEN

www.lilyofthedesert.com

Preferred Nutrition for

PROLONGED ST R ESS LEADS TO A W EAK EN ED IM M UN E S YS TEM © AN N I K A G A N D E L HE I D

Is stress making you sick? Adrenal stress and the immune system If you are like most of us, daily stressors are part of modern life. For some, daily stress becomes chronic stress, and starts to affect overall health. You may notice that you catch every cold going around the office and suffer from more aches and pains. Stress has been implicated in causing a deficient immune system. Scientists know that psychological stress can affect the immune system, the body’s defense against infection and disease including cancer. When we are stressed, our bodies go into a stress response, a fight or flight reaction, and—if prolonged—the body will shut down the non-essential bodily functions such as the immune system. During a stressful situation, our immune system is not considered important for survival. When we are exposed to stress over a period of time, be it emotional, V I S TA M A G A Z I N E I S S U E N O . 1 1 4

physical, environmental or nutritional stress, our body sends out stress hormones. Stress can have negative effects on several immune factors such as interleukin-6 (IL-6) an inflammatory immune factor that causes inflammation, pain, swelling and an exacerbation in autoimmune diseases. IL-6 also causes calcium loss from the bones heading to osteoporosis and osteoarthritis. Researchers have found that prolonged stress can also be associated with up to 50% reduction of NK (natural killer cells). NK activity plays a vital role against viral infection and fighting cancer cells. Similarly nerve growth factor (NGF) is increased in people who

BY DR. MARITA SCHAUCH, BSC. ND

“Prolonged stress with all of the chain reactions in the immune system can cause acute reactions such as cold or flu, inflammatory conditions or more chronic disease such as cancer.” are under stress and NGF inhibits the ability of disease-fighting cells to ward off infection. SPONSORED EDITORIAL

Prolonged stress with all of the chain reactions in the immune system can cause acute reactions such as cold or flu, inflammatory conditions or more chronic disease such as cancer. Stress hormones as well as psychological factors such as feeling helpless or suppressing negative emotions, can affect the growth and spread of cancerous tumours. There are vitamins and nutrients that can help support your immune system including: Vitamins A, C, D and E; Magnesium, Zinc, Selenium, CoQ10 and immune supporting formulas you can find in your local health food store. Also, look for formulas to support your adrenal glands during periods of stress, thereby preventing excess stress hormones from weakening the immune system. I recommend AdrenaSense SPONSORED EDITORIAL

to patients in my practice suffering from the symptoms of chronic stress. Health tips for the immune system F OOD T H AT H ARMS, FOOD THAT HEALS

Sugar is one food that should come with a warning label stronger than that found on cigarette packages. Sugar causes our Natural Killer cells (NK cells) to become inactive. As little as one teaspoon of sugar shuts off NK cells for up to six hours leaving us vulnerable to infectious disease or cell mutations. While sugar is toxic to the immune system fresh fruits and vegetables, nuts and seeds optimize it. Organic foods over pesticide laden foods should be chosen as much as possible and fresh wild fish, lean free-range chicken and turkey, along with a mild to moderate intake

“When we are stressed, our bodies go into a stress response, a fight or flight reaction, and the body will shut down the non-essential bodily functions such as the immune system. During a stressful situation, our immune system is not considered important for survival.”

of red meat and purified water should make up the bulk of our diet. d LEARN MORE AT PNO.CA

I S S U U . C O M / V I S TA M A G A Z I N E C A N A D A

Editor’s Favourites

Favourite things for kids and parents As you and your little ones get back into the groove of school, preschool, and the cold and flu season, here’s a lil’ round-up of favourite things.

Eco by Naty Clean Potty

Coming soon! Currently shipping to select countries. From award-winning eco-diaper brand, this ultra innovative potty will eliminate the dirty work. Comes with an eco-bag that can be flushed. The potty will also signal when the little one is done. Made from 100% renewable material. >> naty.com

Orange Naturals Focus for Kids, homeopathic Looking to get your little ones back into the groove of school? This homeopathic blend can help. Improves concentration and attention span, reduces restlessness, calms, soothes, and reduces mood swings. Great taste, in a glycerin base. >> orangenaturals.com

A.Vogel Echinaforce Kids

These certified organic Echinacea tablets are always a stand-by. Plant this little bottle in your medicine cabinet now for mornings when your little one wakes up with a stuffy nose or scratchy throat, and avoid those ‘what time does the store open?’ moments on the way to school. Clinically-shown to help prevent and relieve the symptoms of upper respiratory tract infections (common cold and flu) and shorten their duration. Take at the first sign of infection. >> avogel.ca

V I S TA M A G A Z I N E I S S U E N O . 1 1 4

Lily of the Desert Soothing Lavender Shampoo & Body Wash

The lavender essential oil used in this soothing wash is pure, clean, and lovely. It’s often hard to find such good-quality lavender oil in body washes, but this one comes out on top for me. >> lilyofthedesert.com

Love Child Organics Lil’ Shake

Canada’s first food-based, organic shake for children. Made with whole milk, fruit, veggies and fortified with 24 Non-GMO vitamins and minerals, this protein-rich drink is perfect for ultra-picky eaters, active kids needing an extra boost or as a snack on-the-go. This Lil’ Shake is not only certified organic but gluten-free, carrageenanfree and has no added flavours, colours or preservatives. Comes in delicious chocolate and vanilla flavours. >> lovechildorganics.com

Sisu Ester-C Kid Stiks Multivitamin & Mineral

These fun and convenient kids multi-vitamin sticks are excellent for the immune-boosting, back-to-school season. Ester-C® is less acidic and has been proven to last up to 24 hours in the white blood cells. Made with non-GMO ingredients, vegan-friendly, and free of gluten, peanuts, and tree nuts. Comes in Groovy grape and Cherry chill with natural vegetable colours and no artificial sweeteners. >> sisu.com

Living Alchemy Turmeric Alive

Fermented turmeric may be touted for its anti-inflammatory and health benefits. Don’t overlook it as the perfect addition to your family smoothies. Kids and teenagers can benefit from antioxidant and antiinflammatory properties, too. Simply empty 2-3 capsules into a smoothie, the taste will be completely masked. The only thing that you need to be concerned about is your white couch, so be sure that your little ones drink it all up at the kitchen table! >> livingalchemy.com

Lorna Vanderhaeghe Regular Girl

A symbiotic blend of prebiotic fiber and probiotics that help maintain a healthy digestive balance. A really good remedy, especially for constipated or stressed little tummies. Dissolves in water, completely tasteless (I promise!). Just add to juice or smoothie. d

I S S U U . C O M / V I S TA M A G A Z I N E C A N A D A

Mikei for

RE D REI SH I GR OWI NG © MIK EI

Supporting your immunity during the cold and flu season with Japanese red reishi DR. MELISSA CARR IS A

“They’re heeeeere.” No, not poltergeists or aliens or mooching relatives. Now that summer is behind us, the cold and flu season’s multitude of viruses and bacteria are back on deck. Why is it that around the world, cold and flu season peaks during the colder months? There are several theories, including that we spend more time indoors, with the windows closed, in closer proximity to others, making it easier to pass on our germs. Some think it’s because viruses thrive better in the cold, dry air of winter than the warm, humid air of summer. And still others think that the darkness of winter causes a reduction in vitamin D and changes in melatonin production, resulting in a weakening of our immune systems. Regardless of the cause, you know that you have to better support your immune system so it can do its job and defend you against this season’s V I S TA M A G A Z I N E I S S U E N O . 1 1 4

onslaught of microscopic attackers.

REGISTERED DOCTOR OF TRADITIONAL CHINESE MEDICINE, WITH A B.SC. IN KINESIOLOGY,

Don’t share

PRACTICING IN VANCOUVER.

Sharing is caring, you’re told. Sure, that’s true if you’re talking about toys, food, or even ideas. But not when it comes to viruses and bacteria. Practical tips to avoid sharing germs with others include covering your face with your sleeve or a tissue when you sneeze or cough, washing your hands frequently, and avoiding touching your face when you’re out.

Make germs’ lives difficult Researchers have found evidence to support the idea that cold, dry air is a welcoming environment for viruses. When exposed to drier and colder environments, animals were found to be more likely to contract a virus. While you don’t want to turn your home or workplace into a sauna, using a humidifier can help reduce germ transmission.

Get in fighting shape How often you get sick depends largely

ACTIVETCM.COM

on two factors: the strength of the pathogen (virus, bacteria) and the strength of your immune system. While you can’t change the potency of this year’s viruses, you can pump up the ability of your immune system to ward off attackers. Eating healthy, getting enough sleep, managing stress, and staying active are all key, but sometimes they aren’t enough Japanese red reishi mushrooms have long been revered in the East as “The Great Protector.” Reishi is highly researched and found to contain compounds that support a healthy, strong immune system. Mikei Red Reishi Mushroom Essence makes it easy with just one of their capsules daily to help you protect yourself against the season’s tiny invaders. d FOR MORE INFORMATION, VISIT MIKEI.CA

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Five fall strategies for family fitness fun (Now say that 5 times fast!) You can’t deny it, when we’re having fun, our moods change as do our desires. There’s a deep desire to do what we can to keep that feeling going for as long as we can. Why? Because we’re wired that way.

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.

Over the past 30 years there’s been some incredible research connecting evolutionary links between exercise and happiness. Dr. David Raichlen, a University of Arizona associate professor of anthropology, is one researcher that knows a thing or two about this fantastic connection. In a more recent lecture he shared evidence suggesting that our brains are wired to like and enjoy behaviours that helped our ancestors survive their hunter-gatherer lifestyles. As an example, when we exercise, our bodies produce neurochemicals that make us happy and improve our mood. Evolution has more than likely linked neurobiological rewards with exercise to help motivate our early ancestors to increase activity levels in search of food. And if you think about it, this same process explains why so many of our behaviours or actions make us happy. Heard of the runner’s ‘high’? It’s no accident. What about ‘checking things off’ your to-do lists? Playing games or how about winning games? It’s amazing how we can influence our moods through the actions we take, make and do. Taking hints and cues from our historical evolution shows how our brains and bodies are intrinsically connected and can provide a wonderfully ‘fun’ way to increase our own and our family’s happiness today. So to help get the ‘happy juice’ flowing through your family’s fitness veins, here are 5 fun family strategies to try this fall. 1) Apples, Pears and

Pumpkins—oh my!

There’s something about getting out to the orchard or pumpkin patch that brings back a flood of childhood memories for me. I remember as a

CARRYING PUMPKINS; A CORE WORKOUT © CATALIN PETOLEA

kid being so excited to walk through the orchard in search of the perfect tree full of the biggest and brightest, most perfect apples or pears. Once we found that tree, my parents would steady the ladder as my brother or I climbed up and carefully pruned the tree of its fruity bounty (a core workout, indeed!). Or, there was the after school drive to the local pumpkin patch where my brother and I would hike from corner to corner, and again corner to corner in search of the ‘one’ pumpkin—often bigger than our two heads combined. We’d huff and puff as we’d carry that orange globe of goodness back to the car. From ear to ear, our faces would hurt from those endless smiles, and thinking back, those I S S U U . C O M / V I S TA M A G A Z I N E C A N A D A

were some of the most intense bouts of ‘FUNctional’ fitness that we ever had and yet to us it was just being kids! 2) Go for an early

morning run

There’s no denying that fall brings with it a sense of change. The weather slowly changes to crisp and chill mornings. The air sharpest in the early morning as the sun rises over the red, orange and yellow tree-top canopy. I’m not a runner, but for some reason I love to run in the fall. The runner’s high—or state of euphoria—I experience, along with the changing of the season makes me feel an incredible sense of connection with myself and my surroundings. For me, it’s a calm that trickles into all areas of my life and not only do I benefit personally, but my family benefits most from my new found serenity, too. 3) Get outside for a forest hike David Strayer from the University of Utah shared with National Geographic that, “we are seeing changes in the brain and changes in the body that suggest we are physically and mentally more healthy when we are interacting with nature.” Duh! I could have told you that. But seriously, when I take my kids to the woods for a trail hike adventure, it makes them so freaking happy. It’s crazy. They could be in the foulest of moods, but take them into Stanley Park to run and explore, or better yet trailblaze our own paths, they completely light up and forget about whatever was bugging them to begin with. Next time you are dealing with cranky kids, go for a forest hike and see what happens. 4) Go for an ‘a-MAZE-

ing’ walk-about

I love a good corn maze; the longer the maze the better. Last fall, in a small rural town in Eastern Ontario called Brighton, my family and I found ourselves losing track of V I S TA M A G A Z I N E I S S U E N O . 1 1 4

time for nearly 2 hours as we hiked around the Cricklewood Farm corn maze. My Withings activity tracker racked up nearly 8,000 steps too! But my kids didn’t care about that, all they cared about was exploring where each and every path would take them. (and shhhh… don’t tell them they were exercising!)

much their bellies hurt from all the running, tumbling and laughing. Yes, science has shown us that we have chemicals in our brains which affect our levels of happiness. After evolving over 1000’s of years, it’s true, we appear to be wired to enjoy activities that get our bodies moving. So, why fight it? Why over complicate things? Our kids never ask to go to the park to 5) Make and take time increase their dopamine levels, so why to play. Period! should we? If we follow the lead of our Play! That’s it. Grab a ball, a bat, a children, get back to just playing for the racket or just you and the kids at the sake of playing, enjoy some simple ‘timeplayground—and play. Move your bod- with’ in the great outdoors doing what ies with purpose. Have fun and enjoy our bodies are meant to be doing; we’ll the ‘time-with’ and not the sport itself, quickly see that even though 1000’s of because even when the game is long years of evolution have passed; we’re all and over, your kids will never remember still wired for happiness. So why reinvent the score, but they’ll remember how the wheel? Don’t worry—be happy. d

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Let them eat dirt… and a bit of kraut Desiree Nielsen R.D.

Childhood is a time of incredible growth, discovery and learning. Every new experience and everything your children touch, taste and do shapes who they are becoming.

desireerd.com @desireerd Desiree Nielsen, R.D. Desiree Nielsen is a registered dietitian, whose particular interests include digestive health, antiinflammatory nutrition and vegan diets. She’s a frequent guest on CBC News Now, CTV, Global, and Breakfast Television. Desiree’s first book, Un-junk your diet, is available

at Chapters Indigo

L E T T IN G K IDS P L AY IN T H E DIRT A L L O WS FOR N ATU RA L A N D BEN EFI CI A L EXP OSU RES TO MI CROBES. P HO T O © Y ULI I A V

across Canada. Desiree is also the host of The Urban Vegetarian, a new cooking show on Gusto TV.

The same is true of their inner world: the trillions of bacteria that call your child’s body home are shaped by their interactions with your child—and their environment. How we choose to clean our homes, pack their lunches and take care of our kids when they are sick have an impact.

Dirt, bugs and guts In our quest to eradicate germs and keep our kids safe, we may actually be doing our children’s immune systems a disservice. Letting kids play in the dirt, and avoiding anti-bacterials in favour of good old soap and water, allows for natural and beneficial exposures to microbes that help inform our immune responses. Known as the ‘hygiene

hypothesis’, part of this immune education involves our gut bacteria. A whopping 80% of your immune activity is centred around your gut—making your gut bacteria an ally in the war against disease and infection. The type, and diversity, of bacteria living in your child’s gut can impact their overall health and wellbeing. Gut health is not only about keeping your little ones’ tummies happy and healthy; a healthy gut flora is associated with better overall health—even into adulthood. There is still much to learn: research is ongoing into the connection between gut bacteria, common childhood concerns such as allergy and eczema… and even risk of chronic disease in adulthood. I S S U U . C O M / V I S TA M A G A Z I N E C A N A D A

Stunting their growth I grew up in the antibiotics generation: when you were sick, you went to the doctor and got a prescription. How times have changed! A single course of antibiotics can alter the development of the gut flora permanently; for the unlucky, this derangement can lead to gut infection and side effects like diarrhea. Antibiotics save lives… but being better stewards will help us create more resilient children. When your children are sick, talk to your doctor… but resist the urge to ask for antibiotics unless the doctor confirms they will be effective. The common cold is viral in nature; nothing but rest, fluids and proper nutrition will help them recover; and should your children need antibiotics, supporting gut health with a probiotic may help them avoid negative consequences.

Trillions of hungry bellies While the science is still young, we know that fostering a healthy gut flora is as much about the food as it is the bugs. Your primary objective? Give your kids plenty of fibre… and watch the sugar. The earlier your kids become accustomed to high fibre foods like beans and sprouted grain breads, the better. Make fruit and veggie plates the snacks of choice over packaged juices and convenience snacks filled with sugar. If transitioning your children to a more plant-focused diet, make it fun. Let them choose their favourite fruits and veggies at the grocery store. If they like to dip, let them dip! And get them into the kitchen with you… they will eat healthier food if you do.

Embrace your inner alchemist Just like plant foods, fermented foods are an important part of a healthy diet that fosters better gut health. Yogurt V I S TA M A G A Z I N E I S S U E N O . 1 1 4

MA K IN G S A U ERK RA U T COU LD N ’ T BE EA SI ER. A LL Y OU N EED I S SA LT, CA BBAG E A N D A GO OD C L EAN JAR. P HO T O © C A S A N I S A

and kefir are a natural choice for many children but watch the sugar content. Many yogurts—even natural and organic brands—have the same amount of sugar, cup for cup, as cola. Whenever you can, choose unsweetened varieties and flavour them with real fruit. Kombucha is a great option for older kids if they are intrigued by soda. Low in sugar—but with a bit of caffeine—it can be a nice ‘special drink’ for when water just won’t cut it. And if your kids are ready to kick it up a notch, why not teach your kids to ferment vegetables? My son is at the age where he loves doing ‘experiments’ and making sauerkraut couldn’t be easier. All you need is salt, cabbage and a good clean jar. You can teach your children all about the beneficial bacteria that live on food and in the air. They can get creative with adding flavourings like caraway seeds—or fun colours like beets. Over two or three days, they can

watch the kraut transform—and taste test it to decide when it’s ready. Bonus: cabbage contains l-glutamine, an amino acid known to foster better gut health.

What about probiotics? As the back-to-school season transitions to cold and flu season, probiotics may help your kids stay strong. While more studies are need to confirm, the research that exists suggests that probiotics help reduce incidence of infection, the duration of infection and reduce absences from school. Another 2015 review confirmed this finding, adding that probiotics are safe for use in children. A healthier gut and body is second nature to your children. Encourage your kids to wash their hands as often as possible. Provide ample opportunities for outdoor play. And feed those tummies well! d

Wedderspoon for

What can you do with Manuka honey? Just about everything! A ‘superfood’ honey originating in New Zealand, Manuka is produced by bees feeding on the nectar of tiny flowers of the Manuka bush, a relative of the tea tree plant. The Maori people of New Zealand use all parts of the plant in many ways: inhaling the steam of boiling leaves to relieve head colds; reducing the leaves and bark to make a warm topical liquid to soothe sore muscles; even using the sawdust for flavour in smoking meat. Plus, the honey has been used for generations. So what can you do with Manuka? Well, for starters, you can eat it. Manuka is amber and thicker than most other honeys with a strong, complex flavour. Honey is a natural sugar – mostly glucose and fructose and is sweeter than table sugar. It’s a source of carbohydrates and contains live enzymes and other SPONSORED EDITORIAL

naturally occurring compounds. Manuka can be taken by the spoonful daily or before or after workouts. Raw honey is packed with pollen, royal jelly, beeswax, and propolis as well as live bee enzymes. Manuka is used in home remedies and beauty regimes as honey is also a natural humectant which can be applied topically for a multitude of purposes. Wedderspoon sources authentic New Zealand Manuka honey. The packing process ensures that the unpasteurised honey retains naturally occurring enzymes, propolis and pollen. Wedderspoon Manuka honeys are rated using KFactor, a New Zealand government approved system in which

the grains of Manuka pollen are measured in every batch of honey. Bestselling KFactor 16 Manuka honey, for example, contains no less than 75% Manuka pollen grains. All of Wedderspoon’s Manuka honeys are Non-GMO Project verified and each batch can be traced back to the original beekeeper. What does Wedderspoon do with Manuka? In addition to bringing you the finest authentic raw New Zealand Manuka, Wedderspoon offers drops as well as pops for kids. Both products feature organic Manuka honey and are certified organic. Organic Manuka Honey Drops soothe even the scratchiest throat and come infused with your choice of ginger with echinacea, eucalyptus with bee propolis, or lemon with bee propolis. Ideal for cold and allergy season, Wedderspoon’s recipe of therapeutic herbs and spices has withstood the test of time. Organic Manuka Pops for Kids come in three fun flavours as well as a variety pack. Wedderspoon sources one of the most genuine, ethical, and purest Manuka honeys available on the market. However you choose to use it, make Wedderspoon Manuka honey a part your healthy lifestyle. d LEARN MORE AT WEDDERSPOON.CA

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Love Child Organics for

PHOTO © FLAFFY

Growing adventurous eaters Most parents know what it is like to cook a delicious meal, only to have their child flat out refuse to even try it or complain their way through dinner.

LEAH GARRAD-COLE IS THE FOUNDER OF THE MUCH LOVED BABY AND CHILDREN’S FOOD COMPANY, LOVE CHILD ORGANICS. SHE IS ALSO THE AUTHOR OF THE NEW COOKBOOK, IT ALL BEGINS WITH FOOD—FROM BABY’S FIRST FOODS TO WHOLESOME FAMILY MEALS: OVER 120 DELICIOUS RECIPES FOR CLEAN EATING AND HEALTHY LIVING. LEAH RESIDES IN WHISTLER, BC WITH HER HUSBAND AND TWO CHILDREN.

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This can be incredibly frustrating and makes us feel like there is no point in even bothering to cook from scratch, or put new foods on their plate. The fact is that we can’t make our children eat unless they want to, and small children are notoriously wary when it comes to unfamiliar food. My children neither are perfect eaters by any means nor am I a trained picky eater expert, however as a mom who is pretty determined to have her children eat a variety of healthy foods, I’ve learned that certain common-sense strategies have made a significant difference to how my children approach food. Here are some of my favourite tips:

Even though it can feel wasteful, keep giving kids foods they say they don’t like. Studies show it can take many tries before a food starts to taste

familiar and becomes accepted. As for very little ones, know that even if babies scrunch up their little faces and give the impression they don’t like a new food, this doesn’t mean you should stop giving it to them altogether. Take a break from giving it to your baby that day, and then try again the next day and the next. With repetition, unfamiliar and unaccepted foods usually will become foods your baby will enjoy.

Including veggies in foods kids like, such as muffins or smoothies, is a great strategy for getting extra nutrients into kids, but don’t be tempted to hide the fact that the veggies are there! Instead, talk them up! When kids realize their favourite smoothie contains spinach, they will be more likely to try spinach in other formats too. This strategy can start early and even with healthy prepared foods that contain vegetables. Love Child Organics fruit and veggie purees have fun illustrations of the fruits and vegetables they contain (grouped together SPONSORED EDITORIAL

as little families—so sweet!) right on the front of the pouch. Talking about the pictures and choosing their favourites can be a fun way to expose little ones to the notion that they are eating veggies and enjoying them.

something about dishing the food onto their plates themselves that gives them that sense of control that little ones crave so much, and it seems to make them more likely to eat a variety of foods as well as try new ones.

Now you may balk at this idea, but I’m going to put it out there. At restaurants, avoid children’s menus if you can. It can be quite exciting to order off the children’s menu when you first start going out to restaurants as a family. But most children’s menus are filled with unhealthy options that are usually anything but adventurous. Instead, order meals from the regular menu and ask for extra plates for your kids so they can share with you. This way they don’t come to expect that going to a restaurant means always having chicken nuggets or cheese pizza, and they will be exposed to more grown up flavours and healthful options. As a bonus, the cost of your meal will likely be much less. Win win!

At home, serve food family style and have the children serve themselves from larger plates in the center of the table. There’s SPONSORED EDITORIAL

When time and schedule allow, eat with your children (it doesn’t have to be every night and breakfast is just as good as dinner!) I find that if I sit down with my kids at mealtime and engage them in conversation, they eat far more and are more open to trying what I’ve served than if I hover over them while they eat alone at the kitchen counter. Plus, eating together gives me the opportunity to model being an adventurous eater myself. Remember, kids tend to do what we do, not necessarily what we say!

Get your children involved in the meal planning and the cooking. When they feel some ownership over what is being served, they will be far more likely to eat it. And when you cook with your kids, don’t always make it about baking. Cook savoury dishes together too, and use the experience of cooking together as encouragement for eating something new.

FO R M O R E T I P S L I K E T HE S E P L U S P L E N T Y O F R E C I P E S T HAT E V E RY O N E I N T HE FA M I LY W I L L L O V E , CHE CK O U T M Y N E W CO O K BO O K , AVA I L A BL E AT Y O U R L O CA L O R O N L I N E BO O K S E L L E R .

Teach your children where healthy and less familiar ingredients come from. Regularly visit the local farmers market and allow them to pick out a new vegetable to try for dinner. And, if you have space, even try growing some of your own veggies together as a family. If they’ve nurtured a vegetable plant and watched it produce, they will be so much more willing (and probably quite excited!) to see what it tastes like. d LEARN MORE AT LOVECHILDORGANICS.COM

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Eating with the Seasons

Kitchen of Joy with Joy McCarthy

Joy McCarthy is the founder of Joyous Health, a Certified Holistic Nutritionist and best-selling author. Joy lives in Toronto with her husband Walker and daughter Vienna.

opens up a whole new set of recipes to your family that might just become your favourite! Just like we wear the same clothes all the time, we eat the same foods all the time. Variety is important to ensure we get all different vitamins and minerals, so making a point of trying a new recipe with new ingredients is great for health and growing your family’s taste buds too. If you’re an omnivore family and you eat dairy on a daily basis whether that’s cheese or yogurt, then start choosing organic dairy. People get overwhelmed with switching to organic when they think they need to change everything at the same time. .

As a busy mompreneur, what's your strategy for keeping a fridge full of healthy food? I keep a pad of paper handy in my kitchen at all times and jot down groceries I need. That way, I never forget any item! I grocery shop 1-2 times per week, visit a farmer’s market every Monday night and get an organic food box delivery. This may seem like a lot of time devoted to food, but it’s such an important part of my lifestyle and it’s something I enjoy, so I make it a priority. I also want my daughter to develop a positive relationship with food!

Advice for moms on how to curb the amount of sugar kids are exposed to? Make sure you have a healthy snack shelf in your fridge and in your pantry. In the fridge, fill with fresh cut up veggie sticks, fresh fruit, almond butter, hummus, organic cheese and in the pantry make sure you have plenty of healthy grab and go snacks!

What do you recommend for busy parents looking to add more plant-based foods onto their families’ plates? I recommend trying one new recipe per week. This builds your self-confidence in the kitchen and

Tips for a family-friendly Joyous Detox? Every single recipe in Joyous Detox is family friendly because my recipes are both incredibly delicious and very nourishing. The key difference with my book is that it’s totally allergen-free making it incredibly versatile for any family. There are recipes with nuts of course, but it’s clear which ones have nuts so that families can avoid those if need be.

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No-bake superfood breakfast bars When you don’t want to turn on your oven but you want a breakfast bar that is packed with nutrition and super satisfying, these bars are perfect. I also love eating them post-exercise or when I’m on the go. MAKES 12 BARS INGREDIENTS:

• 1 cup (250 mL) rolled oats

• ¾ cup (175 mL) dried cranberries • ¾ cup (175 mL) unsweetened, unsulphured shredded coconut • ½ cup (125 mL) raw sunflower seeds • ¼ cup (60 mL) chia seeds • 1 tbsp (15 mL) cinnamon • 1 tsp (5 mL) pure vanilla extract • ½ cup (125 mL) almond butter (or sunflower seed butter for a nut-free option) • 2 bananas, mashed • Zest of 1 organic orange

• ½ cup (125 mL) vanilla, chocolate or natural-flavour protein powder • ¼ cup (60 mL) coconut oil, melted PREPARATION:

Combine all ingredients in a large bowl and mix well. 2. Press into a 9-inch (2.5 L) square pan and refrigerate for 4 hours. 3. Cut into squares and enjoy. 4. Store in the fridge or freezer. 1.

PHOTO © CH R I ST OP H ER B ODN AR PH O TO G R APH Y, F R O M JO YOUS DETO X, P E N G U I N R A N D O M HO U S E C A N A D A .

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Ma McCarthy’s baked apples and pears with coconut butter This was a healthy sweet treat my brother and I had as kids, especially in the fall when apples are in season. Coconut butter wasn’t available back then, but it’s a welcome addition today because it lends the perfect sweetness and texture to this wonderful recipe. Use an apple that holds its shape when baked. I find Gala, Honeycrisp, Pink Lady, Fuji and Granny Smith apples all work well. MAKES 8 SERVINGS INGREDIENTS:

• 1 cup (250 mL) raisins

• 1 cup (250 mL) finely chopped walnuts • 1 tsp (5 mL) cinnamon • 2 apples, unpeeled • 2 pears, unpeeled • ½ cup (125 mL) apple juice or water • ¼ cup (60 mL) coconut butter • 2 tbsp (30 mL) dark maple syrup (optional) PREPARATION:

Preheat oven to 400°F (200°C). 2. In a medium bowl, stir together raisins, walnuts and cinnamon. Set aside. 3. Cut apples and pears in half 1.

PHOTO © CH R I ST OP H ER B ODN AR PH O TO G R APH Y, F R O M JO YOUS DETO X, P E N G U I N R A N D O M HO U S E C A N A D A .

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and remove the cores. In a shallow baking dish, arrange apples and pears cut side up. Pour enough apple juice over fruit to come ½ inch (1 cm) up the side of the pan. Spoon raisin-walnut mixture into the fruit cavities. Cover dish with a lid or foil and bake for 30 minutes or until soft. 4. Once fruit is cooked, place coconut butter in a small pot and warm it over the lowest heat until it becomes creamy. Be sure not to burn it. 5. Serve apples and pears topped with warmed coconut butter and drizzled with maple syrup if you like.

Sesame orange quinoa bowl The first time I ever made this was for a girlfriend’s bachelorette party, and it was a huge hit. I knew this by the number of emails I received in the next few days asking me for the recipe. The dressing is the hero of this dish, so you might want to double it and have it on hand for other uses. SERVES 4 TO 6 AS A SIDE DISH INGREDIENTS:

• 1½ cups (375 mL) white quinoa • 3 cups (750 mL) water • 3 or 4 roasted sweet potatoes, cut into small chunks. • 2 cups (500 mL) loosely packed

fresh spinach • 3 green onions, chopped • 2 handfuls of chopped fresh parsley, cilantro or other green herb • 2 tbsp (30 mL) sesame seeds, for garnish. DRESSING:

• • • •

¼ cup (60 mL) white wine vinegar 2 tbsp (30 mL) sesame oil ¼ cup (60 mL) honey ¼ cup (60 mL) gluten-free tamari sauce • 1 tbsp (15 mL) minced peeled fresh ginger • Zest of 1 orange (if organic) • Juice of 2 large oranges

PREPARATION:

Combine quinoa and water in a medium pot and bring to a boil. Cover, reduce heat to low and simmer for 15 minutes or until quinoa is fluffy. 2. Meanwhile, make the dressing. Combine all ingredients in a small bowl; whisk together well. Taste and add more of whatever you feel it needs. Set aside. 3. In a large bowl, toss together quinoa, sweet potatoes, spinach, green onions and herbs. 4. Pour over dressing just before serving. Garnish with sesame seeds. 1.

PHOTO © CHR I ST OP HER B O DN AR PH OTOG R APH Y, F R OM JO YOUS DETO X , P E N G U I N R A N D O M HO U S E CA N A D A .

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Chocolate chip almond butter rice crispy squares Frozen bananas miraculously whip up to make the creamiest, most delicious soft-serve ice cream on their own, but roasted almond butter, vanilla,and a little sea salt make this dessert really special. MAKES 16 SQUARES INGREDIENTS:

• 3 1/2 cups brown rice crisps • 1/2 cup brown rice syrup

• 1/2 cup almond butter • 2 tbsp coconut oil, measured when solid • 1 tbsp dark maple syrup • 1/4 cup chocolate chips • 1/4 cup chopped walnuts (optional) PREPARATION:

Line a square 8"x8" pan with parchment paper. 2. Place brown rice crisps in a large mixing bowl, set aside. 3. In a pot on low heat, combine brown rice syrup, almond butter, 1.

coconut oil and maple syrup. Once combined, remove from heat. 4. Add brown rice syrup mixture to brown rice crisps until well combined. Fold in chocolate chips. Pour mixture into 8x8 pan and refrigerate for 2 hours. Remove from refrigerator, cut into squares and enjoy immediately! 5. If you plan on serving these at a picnic or BBQ outside, they are best served chilled, otherwise they are a sticky mess! d

PHOTO: P R EPAR I NG CH OCOLATE C H IP AL M ON D B UTTER R IC E C R IS PY S Q U A R E S . © WA L K E R J O R D A N , J O Y O U S HE A LT H I N C.

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Oily babies, happy grownups: Ayurvedic massage wisdom for the ages In India, the land of the Vedas, it is not uncommon to witness a mother firmly, lovingly and vigorously massaging her very slippery baby.

Glynnis Osher

thespicelife.com Glynnis Osher is a Certified Ayurvedic Practitioner (CAP), passionate teacher and published author in the fields of Ayurveda and aromatherapy. Glynnis is on faculty at the Vancouver School of Bodywork and Massage (VSBM) teaching Aromatherapy, Indian Head Massage, and Ayurvedc Self-Care. Glynnis is co-founder

A S A F E A N D H E A LT H Y OIL F OR B A B IE S I S N U TRI TI V E, 100% P U RE, AN D COMES FROM N ATU RE. P HO T O © PAV E L ILY UKHI N

of The Spice Life, a company offering online education and products in Ayurvedic aromatherapy and aromanutrition. Glynnis has coauthored the book Your Irresistible Life: 4 Seasons of Self-Care through Ayurveda and Yoga Practices that Work.

This in fact was one of the most memorable moments for me on my first trip to India many years ago. I was en-route home, heading to the airport in Mumbai in an open-air autorickshaw when I witnessed this enchanting scene. Sitting on a wooden box, a beautiful and very serene-looking woman was holding her tiny baby with one hand while massaging her with the other. It seemed that time slowed down as I watched her pouring copious amounts of what looked like sesame oil over her baby, working it in with confident vigour. The infant was being held by the ankle, hanging upside down while the mother massaged

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the oil in long strokes from head to toe. These were no delicate moves as one might expect when handling a small slippery baby, one who looked totally blissed out as far as I could see. Now I’ve been an ‘oiler’ for over 18 years thanks to my Ayurvedic practices. I personally include abhyanga in my self-care practice at least twice a week. This is a ritual of oiling the body using long massage strokes up and down the limbs and torso and around the joints and breasts to bring strength and flexibility to bones and muscles, and radiant health to the skin. For me this is all that, plus a feeling of deep nurturing and self-love. I usually use a blend of half coconut

and half sesame oil with various essential oils depending on the season. For the fall I use vetiver, orange, and geranium or my favourite neroli. I recall with a bit of nostalgia the soft scent of a famous brand of ‘baby oil’ which many of my friends and I experienced not only as babies but also as a suntanning oil in our teens. I shudder when I think of how unhealthy that was, all for the sake of a good suntan and also how mothers everywhere were convinced it was good for their babies. This well known baby oil is made of mineral oil and synthetic fragrances. Mineral oil is something completely foreign to the human body. It is a synthetic byproduct of petroleum from crude oil and can actually be harmful to our health. It coats the skin without allowing breathability and normal sweating which is one of the primary vehicles for releasing toxins in the body. A safe and healthy oil for babies is nutritive, 100% pure, and comes from nature rather than synthetic chemicals and fragrances. The same carrier oil I use for my abhyanga routine before my morning shower is the perfect oil for babies, kids, and wise adults. Sesame oil is rich in bioavailable nutrients for nourishing baby’s skin and strengthening their growing bones and nervous system. If you want to add soothing aromatherapy oils, calendula is antibacterial and reduces the risk of rashes. Chamomile has anti-inflammatory properties, relaxes the nervous system and promotes restful sleep. Both are very gentle and safe on young skin diluted in a carrier oil for massage. Ten drops total of essential oil to 4 oz carrier oil is a good ratio. The general safety rule for essential oils for baby is to add them at three months. Massage with simply sesame oil however can begin after baby’s first month.

“The general safety rule for essential oils for baby is to add them at three months.” Ayurvedic wisdom recommends daily massage for babies and children to encourage strong immunity, intelligence, cheerful attitudes and love. Also it enhances circulation, boosts confidence and encourages good digestion. The art of touch promotes bonding between caregiver and child. The same as creating a daily, weekly or bi-weekly oiling practice to transform your own skin and attitude, you can set up a special massage routine for your baby, toddler, or young child. A comfortable area free of draughts on a secure surface, perhaps a blanket and towel on the floor, and a peaceful atmosphere with gentle lighting and soft music will add to the experience for both you and your child. Be firm and gentle, babies and children respond well to confident handling. Pour a generous amount of oil on your hands and rub together to warm up the oil before touching baby’s skin. Begin on the head in a circular clockwise motion. Baby will love this gentle scalp stimulation. Once you’ve moved all the way down the body to the little toes you can turn baby over on your knee or on their stomach and repeat on the back. Use long strokes on limbs and torso and circular strokes on head, chest and bottom. A good time for an oil massage is before bath and a nap to ensure sweet dreams for you both. Trust your intuition and your comfort level, knowing that this oily ritual will create a nourishing loving routine and a lifetime of good health for both you and baby. d

A Day in the Life

1) HOW DO YOU BEGIN EACH DAY? I begin each day with a huge glass of water and lots of snuggles with my daughter and my hubs. After that, we make breakfast as a family and if there’s time in the morning I will do yoga at home. 2) DO YOU HAVE A ’GOTO’ NATURAL HEALTH PRODUCT? I take a multi vitamin every day. I never used to take it before being pregnant and having a child; but when I realized how much nutrition goes into making breast milk, I made it a priority. I also take a probiotic. 3) VEGAN? VEGETARIAN? PALEO? OMNIVORE? FLEXITARIAN? None of the above! In fact, I’m very anti-labels. If I had to choose, I would say “flexitarian” but I just eat to thrive and feel my best, some days mostly plantbased, other days it could be an organic lamb burger. I mix it up all the time; variety is the spice of life!

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Joy McCarthy

Holistic Nutritionist, CNP, and founder of joyoushealth.com Joy McCarthy is serious about vibrant health and nutrition.

4) WHAT’S YOUR SECRET TO STAYING HEALTHY WHILE ON-THE-GO? Always be prepared. Whether I’m travelling or just have a busy day, I always make sure I pack a big bottle of water and some yummy snacks, like fruit and crunchy cut up veggies.

FI N D J O Y ' S BO O K A N D ONLINE PROGRAMS ON J O YO U S H E A LTH . C O M

5) WHAT’S ON YOUR NIGHTSTAND? I enjoy nutrition-related or parenting books. I really love the Whole Brain Child—that’s on my nightstand. 6) IF YOU COULD CHANGE ONE THING ABOUT HEALTH CARE IN CANADA, WHAT WOULD IT BE? Re-do Canada’s Food Guide. It just makes no sense to me that dairy is recommended for everyone when there are literally tens of thousands of people who can’t digest lactose and/or others who are allergic or sensitive to dairy protein. 7) WHAT INSPIRES YOU? My daughter, hugging, being in nature, hiking in the mountains, eating great food and reading food magazines. d

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