Vista issue #126 September/October 2019 by Vista Magazine

No. 126 SEPTEMBER/OCTOBER 2019

Back to School & Family Issue

Managing Transition Stress pg 13

Brain-Boosting Foods pg 14

The Fit Friendly Family pg 28

School Friendly Recipes pg 41

BACK TO SCHOOL– AND THRIVING Holistic Nutritionist Amera Musleh shares science-based wisdom

CA NNA .MED.ED

Hemp's Nutritional Benefits pg 26

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

THE ORG A N IC EN T REPREN EU R

Silkeny Coconut Oil Founders pg 20

DAY IN THE LIF E

Tash & Brandon's Mindfully Married pg 46

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GUEST EDITOR'S LETTER

Cozy up this fall with warming recipes It’s that time of the year when the cool and brisk air reminds us of the eventful year ahead; a time for back to school shopping, long, snuggling hours at home with loved ones and fewer cravings for raw and cold summer salads. As these seasonal changes take place, I like to create warming and detoxifying recipes that offer similar health benefits to those summer salads. These recipes should contain ingredients that are detoxifying and hydrating. They should also be a nutritional source of long-lasting energy and feelings of satiation. Fall recipes should contain significant levels of antioxidants, just like the summer salad, while being cooked to a comforting and warm temperature. My Fennel, Beet and Ginger Soup (see page 38) is a warming and comforting way to nourish your body during the colder temperatures. Beets are significantly high in antioxidants, are anti-inflammatory and aid the body’s natural detoxification. Beetroot contains high levels of dietary nitrate, which when metabolized by the body, is associated with reducing high blood pressure. Another valued whole food component of the soup is fennel. Fennel is a potent antioxidant which reduces cellular oxidative stress. The flavourful herb carries antimicrobial and blood sugar balancing properties and is also known to promote anti-inflammatory actions. This recipe contains generous amounts of ginger for both flavour and health benefits. Ginger is a warming whole food that adds to the comforting impact of a vegetable-based soup. It also contains several health promoting properties; ginger aids in blood circulation, specifically in the extremities. Ginger is also known to be an antiemetic, an action that aids in reducing nausea. This powerful herb also assists in breaking apart and dispelling flatus.

This recipe has the perfect combination of hydrating, detoxifying, yet warming ingredients to get your extremities warmer and comforted on those colder days to come. Another great recipe to try can be found on page 44. Health food blogger Brittney DesRosiers tells us how to make her Easy Tofu Taco Meat while also giving you some tips on meal prep that will be sure to come in handy this fall when the kids are back in school. To help your kids transition their studies from school to home, we have some great ideas on how to design a relaxing study space for them on page 18. And for even more fall inspiring information, check out pages 30-32 where our Vista Magazine Ambassadors give us their best health tips heading into the fall season. It’s a great time to reset and this issue, we will help you do just that!

AMERA MUSLEH is a certified holistic nutritionist having graduated with honours from the University of Toronto with a background in political science, English and philosophy. After completing her undergraduate degree, Amera found her passion in nutrition and healthcare and pursued specialization in holistic nutrition, graduating from the Institute of Holistic Nutrition at the top of her class with alumni status. She has also completed accredited certifications for culinary child nutrition from Stanford University.  NUTRITIONBLOOMS V I S TA M A G A Z I N E . C A

Add. Stir. Go!

No. 126

SEPTEMBER/OCTOBER 2019 PUBLISHER

Trent Nellis ART DIRECTOR

Eric McBain

100%

Coconut Sourced

COPY EDITOR

Delia Carnide PALEO RECIPE EDITOR

Kirsten Buck VEGETARIAN RECIPE EDITOR

Brittney DesRosiers CONTRIBUTING EDITOR/COMMUNICATIONS

Kristin van Vloten

VANILLA CREAM

SOCIAL MEDIA COORDINATOR

Amber Spence FINANCIAL STRATEGIST

Energize your day with a boost of healthy fats!

Harley Godfrey INQUIRIES, SUBSCRIPTIONS

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TA B L E

THIS PAGE Photo by Kirsten Buck

CONTENTS

WHOLE FOODS

CANNA.ED.MED

PALEO RECIPES

FITNESS

VEGGIE-FRIENDLY RECIPE

High Performing Foods for Your Brain 18

Hemp is Much School More Than Friendly CBD! Recipes

The Fit A Relaxed Friendly Study Space for Family Your Children 35 WHOLE HOME

20 ORGANIC ENTREPRENEUR

Q&A with the Founders of Silkeny

Easy Tofu Taco Meat 46 DAY IN THE LIFE

Healthfully Nutritional Married’s Support for Brandon & Kids & Women Tash with Amera Musleh Q&A

Back to School & Family Issue

No. 126 SEPTEMBER/OCTOBER 2019

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

Lypo-Spheric™ Vitamin C Is Easier to Absorb Vitamin C encapsulated in fatty acid spheres (liposomes) doesn’t rely on the active transporters. Liposomes are made with the same material that makes up your cell membranes, phospholipids. The phospholipids can easily pass through the intestinal wall and into the bloodstream where they make their way to the cells and assimilate through the cell membrane. The end result is that more Vitamin C absorbs into your cells.

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

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BREATHING ROOM

Managing Transition Stress as a Family Have you ever noticed what happens when you move from one situation to another? For example, consider what it feels like when you’re driving from one appointment to another. Are you preoccupied, slightly anxious, moving in fast-forward?

A certain amount of transition stress accompanies all periods of change, from major shifts like a divorce, to extremely minor adjustments like moving from one room to another. So in September, families experience a healthy dose of stress as kids transition from the unstructured play of summer to the focused environment of school. How can you manage transition stress mindfully as a family? Try these three approaches: 1

Externalize Stress

It’s common for children experiencing anxiety and stress to express it indirectly in the form of acting out or withdrawing. But you can teach them to identity what is causing them to feel “off”. For example, therapist and author Michelle Kambolis recommends creating a “worry wall”. You and the kids can write down what’s causing stress on sticky notes and put these on the wall. 2

Make Rest Sacred

How often does your family carve out time for rest, both in terms of sleep, as well as low-key, stress-reducing activities? Can you create times, especially in the evening, when phones are set aside, conversation occurs, and energy levels naturally dial down? Also, many do not realize just how much sleep children need to function well. In fact, the National Sleep Foundation recommends up to 12 hours a night for children from kindergarten to the third grade. 3

Create Soothing Routines

In the weeks leading up to the new school year, create and practice the routines that will make the whole school year easier on the whole family. In particular, mornings and bedtimes are common zones of transition stress, so what routines will alleviate that funky energy? Do hot baths help? How about asking a few questions at bedtime like, “What were the highlights and the lowlights of your day?” Maybe choosing clothing the night before and laying it out beside the bed could ease some of the next day’s transition stress. V I S TA M A G A Z I N E . C A

WHOLE FOODS

6 Foods for a High Performing Brain

Feed your mind with foods that give you a natural cognitive boost. In September, back to school demands the most of our focus, memory, and capacity for problem solving. Why not give your brain what it needs to perform well? 1

Blueberries

Blueberries are packed with antioxidants, compounds that lower inflammation in the body and fight neurodegenerative diseases like Alzheimers. Studies show that some of blueberries’ antioxidants even accumulate in the brain, where they facilitate better communication between neurons (i.e., brain cells). This could have a positive impact on functions like memory.

5 2

Fatty Fish

Broccoli

The cruciferous vegetable broccoli is invaluable to the brain due to its high levels of vitamin K. This vitamin is necessary for forming sphingolipids, a type of fat that builds the brain. Like with many other foods on this list, broccoli is full of antioxidants that lower inflammation and protect the brain from damage.

Fatty fish like salmon, mackerel, herring, and trout have high levels of omega 3 fatty acids. These healthy fats are essential for your brain—which is composed of 60 per cent fat, 50 per cent of which is omega-3 fat! Consuming fish is linked with higher levels of grey matter in your brain, the substance that contains nerves responsible for decisionmaking and memory. 2

Dark Chocolate

You may be pleased to hear that dark chocolate (with at least 70 per cent cocoa content) is a known brain booster. Its high levels of flavonoids and caffeine are linked with enhanced learning and memory. Just like with blueberries, the beneficial compounds of chocolate accumulate in the brain, supporting healthy performance.

Green Tea

Green tea is yet another antioxidant-packed option for supporting your brain health. And unlike coffee, which can make some people feel jittery, its performance-boosting caffeine comes with amino acids that promote relaxation. Green tea is associated with improved memory and protection from neurodegenerative diseases.

Pumpkin Seeds

Pumpkin seeds are the rich and crunchy answer to delivering a variety of brain-boosting micronutrients. Their Zinc supports healthy nerve signaling. Their Copper also supports your nerves. Their Magnesium supports memory and learning. And their Iron helps prevent brain fog. 5

4 6

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STATS BREATHING ROOM

READY, WILLING & ABLE TO LEARN:

3 REVEALING STATISTICS ABOUT LEARNING DISABILITIES Children with learning disabilities need support—not misunderstanding. Children struggling with learning disabilities face many challenges in the educational system—and beyond. What we understand about learning disabilities—and maybe more importantly, what we misunderstand about them—has a big impact on how successfully children navigate these challenges. It’s worth spending some time familiarizing yourself with the impacts and realities of life with learning disabilities. Here are three statistics from the National Center for Learning Disabilities that reveal exactly that:

HIDDEN CHALLENGES 91 per cent of people

MISUNDERSTANDINGS ABOUT INTELLIGENCE

35 per cent of parents with

PARENTAL STRESS

have heard of dyslexia,

70 per cent of parents

children who have learning

but 66 per cent aren’t

and educators link

disabilities feel “serious

familiar with dysgraphia,

learning disabilities with

concern” over their

dyscalculia, or dyspraxia.

intellectual disabilities.

ability to cope with their

Dyslexia, the most recognized learning disability, involves trouble with reading. But did you know that children can also suffer from difficulties writing legibly or quickly enough, understanding numerical concepts, or planning and performing tasks that involve fine motor control?

Of course, having a specific learning disability says nothing about a child’s capacity for intelligence. It just means certain activities may be more difficult, or require a different pace or approach. Learning disabilities do not correlate with intelligence.

children’s challenges.

Unfortunately, the burden parents of children with learning disabilities carry is heavy. Their stressors can include the perception that schools don’t sufficiently screen for learning disabilities and the reality that their children are often targeted for bullying.

FUNCTIONAL FOODS

Turmeric

Turmeric is one of the most researched medicinal foods on the planet. This vividly yellow spice, made of the ground up dried root of the Curcuma longa plant, is renowned for its impact on brain health. But, as you’ll see, it has so many other powerful benefits.

Improve Brain Health Neurons, the cells that make up your brain, are capable of multiplying, if given the right conditions. And turmeric boosts brain-derived neurotrophic factor (BDNF), the growth hormone linked with this process. Higher levels of BDNF may be responsible for delaying or reversing degenerative brain diseases like Alzheimers, as well as improving memory.

Lower Inflammation Thanks to curcumin, the active substance in turmeric, this herb is one of the planet’s best natural anti-inflammatories. Inflammation, of course, is responsible for a whole host of health problems, so a substance that reverses or protects against this damaging process is invaluable.

Relieve Pain Naturally Few non-pharmaceutical substances can help you manage pain as effectively as turmeric. Numerous studies support the efficacy of turmeric’s curcumin to relieve the pain of arthritis, sciatica, joint problems, wounds, burns, neuropathy, and dental issues.

Help Manage Bowel Disorders The pain and inconvenience of inflammatory bowel diseases like ulcerative colitis and Crohn’s disease is truly difficult to live with. That’s why turmeric’s proven ability to maintain remission of these chronic diseases constitutes an incredible breakthrough. In one study, turmeric was shown to be four times more effective than the leading medication.

Possibly Treat or Prevent Certain Cancers Turmeric’s curcumin may have anti-cancer properties. In many studies, it has been shown to kill cancer cells and prevent others from growing. The particular cancers it proves most effective in treating or preventing include bowel, skin, breast, and stomach.

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WOMENSENSE FOR VISTA SPECIAL PROMOTION

Back-to-School Making You Sick? Adrenal Stress and the Immune System DR. MARITA SCHAUCH, BSC, ND

Daily stressors are part of modern life, but when daily stress becomes chronic stress, it begins to affect our overall health. This is especially noticeable at back-to-school time when you may notice that you catch every cold going around or those that come home with the kids. 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. A stressful start to the school year can trigger this response. When we are exposed to stress over a period of time, be it emotional, 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 per cent 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 are under stress and NGF inhibits the ability of disease-fighting cells to ward off infection. Prolonged stress with all of the chain reactions in the immune system can cause acute reactions to cold or flu, and inflammatory conditions. Stress hormones as well as psychological factors such as feeling helpless or suppressing negative emotions, can also affect our resistance to infections. 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® to patients in my practice suffering from the symptoms of chronic stress. AdrenaSense is a natural formula containing rhodiola, suma, Siberian ginseng, schisandra, and ashwagandha to support the adrenal glands and reduce the negative effects of stress. Here’s to a healthy and happy start to the school year!

DR. MARITA SCHAUCH has a successful practice at Tall Tree Integrated Health Centre in Victoria, British Columbia where she specializes in women’s health. Before completing her doctorate at the Canadian College of Naturopathic Medicine in Toronto, she graduated from the University of Victoria with a Bachelor of Science, with Distinction in Biology. In addition to her thriving practice, she actively lectures all over North America spreading the message of holistic and preventative medicine to empower as many as she can. V I S TA M A G A Z I N E . C A

WHOLE HOME

Device-Free Zones

It goes without saying that smartphones, tablets, and other plugged-in devices aren’t conducive to concentration. Make your child’s study zone a haven of low-tech, old fashioned focus. If he or she needs a computer to complete work, figure out approximately how long it is needed and don’t make it a fixed feature of the study space.

Distraction-Free Desks

Child psychologist Lori Woodring recommends that desks be placed facing away from doors and windows. Although a view of the backyard is pleasant, it can be quite distracting.

Fun Calendars

Designing Relaxed Study Spaces for Your Children Back to school time means kids need space to relax, focus, and study. Here are a few tips for ensuring your children’s study space sets them up for success. 18

V I S TA M A G A Z I N E I S S U E N O . 1 2 6

Make a fun, visually appealing calendar that highlights important dates like deadlines. You and your child can decorate each month of the calendar to celebrate the seasons, holidays, and events that are significant to your family. Use beeswax crayons to create a soft, organic effect.

Relaxed Reading Area

If you want to encourage your child to read books, make a special place where he or she can do exactly that. A big chair, a nest of pillows, a beanbag chair…figure out what makes your child feel the coziest and create that ideal zone for learning.

Colour Coded De-Cluttering

Study areas should be clutter-free. Make putting things away more intuitive for your child by creating colour coded containers. For example, you could put toys in green bins, school supplies in blue bins, and craft supplies in purple bins.

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Q + A WITH AJITHA GUNAWARDANA & NALIN WIJESUNDERA FOUNDERS OF SILKENY COCONUT OIL

A Passion for Coconuts Leads to Thriving Family Business Harvested from the renowned coconut triangle in Sri Lanka, Silkeny Coconut Oil comes directly from family-owned plantations. Founders Ajitha Gunawardana and Nalin Wijesundera share with us the many health benefits of coconut oil and what makes their coconut oil stand out from the rest. We hear a lot about the benefits of coconut oil, but what is its most significant, or most scientifically supported, benefit? There are so many benefits to coconut oil, it’s hard to pick just one. But perhaps the most significant is the ability of coconut oil to increase overall immunity (not to mention an immediate and great source of energy) and kill many harmful microorganisms because of its rich content in lauric acid. The only other natural substance on earth that has more lauric acid than coconut oil is a mother’s breast milk, which we obviously stop drinking after infancy. The 12-carbon lauric acid makes up about 50 per cent of the fatty acids in coconut oil. When lauric acid is digested, it also forms a substance called monolaurin. Both lauric acid and monolaurin can kill harmful pathogens like bacteria, viruses and fungi. For example, these substances have been shown to help kill the bacteria Staphylococcus aureus (a very dangerous pathogen) and the yeast Candida albicans, a common source of yeast infections which can cause an array of health issues such as leaky gut, ulcerative colitis, chronic fatigue, eczema, headaches, heart palpitations, chronic body pain, joint pain, and autoimmune conditions.

V I S TA M A G A Z I N E I S S U E N O . 1 2 6

Nalin a

ORGANIC ENTREPRENEUR

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

ORGANIC ENTREPRENEUR

Ajitha, his wife Minoli and their youngest son Avishka

Why is “virgin” coconut oil important? What does that mean? Virgin coconut oil simply means that it is obtained from the fresh meat of mature coconut kernels. This oil is extracted either by mechanical or natural processes. It is important because with virgin coconut oil, the coconut meat is untreated and raw and retains all of the micronutrients and has a long list of benefits. What inspired you to create this product? Having grown up in Sri Lanka using coconut oil, coconut milk and coconut shreds in much of our food, we were aware of not only the great taste of coconut but especially the health benefits of it. Recognizing that the market was flooded with sub-standard product, our inspiration to create this product was to help people live their best lives inside and out, by bringing a true health product of the highest quality to the market. What challenges have you overcome to share this product with the world? Educating the consumer on why our coconut oil is different and proving the unique value we bring to the market is a challenge we work hard to overcome. Since we maintain the highest standards for sourcing and producing our coconut oil, as well as the multitude of certifications we hold including Fair Trade, our coconut oil is really a cut above the rest. We’ve had so many people at trade shows almost walk

V I S TA M A G A Z I N E I S S U E N O . 1 2 6

past our booth because they think our coconut oil is the same as the ones sold at Costco or brands sold at health food stores. But when they stop to actually taste Silkeny, they’re completely surprised and floored because the high quality and richness of the oil (both in taste and nutrients) speaks for itself. What’s on the horizon for your company? On the horizon for us is expanding into broader markets, including Europe and the U.S. We have secured an agreement with a company that would be working as a subsidiary based in Germany taking Silkeny to Germany, Latvia and St Petersburg in Russia and eventually to other European markets. In addition, we are launching more products such as coconut flour, coconut milk, Ceylon cinnamon, spices etc. How is Silkeny different from or more valuable than other coconut oils on the market today? There are many things that make Silkeny more valuable on the market today compared to other coconut oils. We’re a vertically integrated company and the oil comes directly from family-owned plantations. Our coconut oil is from one source, one plantation and one factory. Our plantation is also situated in the famous coconut triangle of Sri Lanka, which is home to the best coconuts on the planet. It’s for these reasons that our oil is so rich yet light and silky smooth, and superior in quality to many other oils on the market.

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Nutritional Benefits of Hemp BY LUCAS WENTWORTH, ACCOUNT MANAGER, NISONCO PR

Hemp is much more than CBD Hemp has been making a splash recently, and for good reason. Hemp, a variety of the cannabis sativa plant, is made up of a diverse profile of terpenes, phytonutrients, and cannabinoids including the ever popular cannabidiol (CBD). Phytocannabinoids, like CBD, help to engage the endocannabinoid system (ECS). “More than 23,000 studies suggest the compounds from whole food hemp extract, including CBD, play a key role in supporting the body’s ECS. The ECS does a balancing act extending throughout the entire body to maintain homeostasis within at least 10 systems, that we know of” says Ashley Grace, the chief marketing officer at HempFusion, one of the leading hemp supplement companies. The focus of hemp has largely centered on the benefits of CBD; however, hemp is much more than just CBD. “Hemp includes an estimate 450 nutritional compounds, including an array of vitamins, minerals, and phytocannabinoids, omega fatty acids, protein, flavonoids and more that serve the ECS role of balancing the body’s internal systems,” says Ashley. “We know that hemp has an extremely unique nutritional profile.” The human body produces its own endocannabinoids due to this need for balance; however, supplementing phytocannabinoids serve to further boost these effects and benefit the body as a whole. A single cannabinoid alone cannot balance the entire endocannabinoid system therefore it only makes sense that in order for CBD to be most effective it must interact with other important compounds. Ashley informed us that “research shows taking hemp extract, which includes the full nutritional profile, delivers an ensemble effect in the body, capitalizing on all the natural compounds found in hemp.” Taking CBD by itself is a good first step, but in order to fully reap the benefits of the hemp plant, it is important to supplement more components found within the plant and other herbs into one’s everyday diet. For example, adding in healthy fats such as omega 3s and omega 6s gives the body energy, boosts the immune system, and allows the endocannabinoid system to work more efficiently. Beta caryophyllene, an important terpene found in hemp, is a great anti-inflammatory agent, is shown to support the immune system, and is incredibly gastro-protective by affecting your gastrointestinal tract.

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CANNA.MED.ED

“The hemp plant has a lot to offer in terms of nutritional properties and components that keep people healthy.” By utilizing a full spectrum product, CBD provides its healing benefits while also engaging with other cannabinoids that are providing theirs. By using CBD alone, the other properties that make hemp as helpful as it can be are missing. In the hemp plant, there are abundant cannabinoids like CBC, CBG, and more. In addition to diversifying the cannabinoid profile, other components such as terpenes, fats, proteins, and carbohydrates are able to incorporate their nutritional properties. Phytonutrients, otherwise known as plant-derived nutrients, have been found to protect the body from pathogens, fight them off if they enter, and aid in keeping people healthy. Hemp has a complete profile of phytonutrients that work well together. By mixing the power of hemp’s phytonutrients with others such as seed oil, sunflower oil or otherwise, the body is exposed to an abundance of potential health benefits such as antioxidants which further strengthens the immune system. Ashley emphasized that “since hemp extract assists with communication between the various organs, it can help deliver other natural ingredients to serve a more specific purpose, like helping with sleep, or balancing stress.” This is the reason why HempFusion has incorporated other medicinal plants and herbs into their products. Their stress formula includes ashwagandha and their sleep formulation includes GABA. It is key to ensure that whichever product one uses employs the abundant benefits of the hemp plant. It is also imperative that the product in question is tested to avoid ingestion of unwanted heavy metals, pesticides, and herbicides. Furthermore, it is important that the product is available for anyone to use. Picking a product that is free of processing agents, allergens, and artificial colours and flavours is highly beneficial. The hemp plant has a lot to offer in terms of nutritional properties and components that keep people healthy. Incorporating one of these products into everyday life will only serve to help people to continue their journey to complete wellness. V I S TA M A G A Z I N E . C A

The Fit Friendly Family Making time for fitness BY SABRINA VIRDEE CPT, RHN

The summer has come and gone, and the kids are back at school. Whoa, what a whirlwind! Our schedules were far more relaxed. We spent many extra hours in our pyjamas, eating far more extravagant breakfasts, didn’t always adhere to bedtimes, and indulged in a little too much ice cream. The activity levels were higher than usual, though I’m not sure that had anything to do with putting in extra time at the gym, rather just spending more time running around after the kids. So in one sense, it’s a relief. The kids will be in school and there will be quiet around the house again (unless you have toddlers and babies at home). On the other hand, there is something about the school year that is not always easy. There are earlier wake ups, lunches, and scheduling everyone’s everything, including the dog and cat. The hope is that now that the kids are back in school, you will hopefully make more time for fitness. I use the word “make” not find, as the time is always there, and you won’t find the time unless you make it a priority and schedule it in.

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I am a self-employed mother of two, with two dogs and a selfemployed husband. Managing our schedules can be extremely tricky. Most days I work early mornings and do 3:00pm pick up. If I don’t get my sweat in before my work and family day begins, I will make every excuse not to get it in afterwards. Not to mention I am a much happier woman, softer mother and kinder wife with all the post work out endorphins and glow. So, I set my alarm for 3:50am and make it happen. What works for me may not be what works for you. And the idea that making it work should be an easy transition is far from the truth. Be honest with yourself and be realistic. A 3:50am wake up call isn’t always easy, but it works for my family and I. It didn’t happen overnight, and I didn’t suddenly become the fittest or strongest woman, but I am on the journey to be my healthiest self, all while setting a good example for my kids. After all, it’s not what we say, rather what we do. I believe as the primary role models in our children’s lives, parents have an enormous impact on how kids view exercise, fitness and nutrition, and the example they set is often for life.

FITNESS

There is no magic formula; you need to discover what you enjoy, and what works for you and your family. Here are some tips to get you started on creating a fit friendly family.

Start With a Plan

The biggest mistake busy moms and dads make when beginning a workout protocol is going in blind. They have no real plan for success. Your life is already hectic so try to limit the amount of thinking and mental energy being used on fitness planning.

Schedule It

Look at your calendar, including all the school activities, work hours and other obligations. Search for little gaps in the day, whether it’s early in the morning before anyone wakes up, after the kids go to school, during lunch break or evenings. Just find some time, even if it’s only 10 minutes at a time. A few short exercise breaks during the day add up: 10 minutes of yoga stretches or stair climbing when you get up, a short walk at lunch and a bike ride with the kids after work. In my experience, morning routines are an excellent way to get productive work done before the hectic prework and school morning begins. What’s more is that it allows for a few small wins to start your day off right (with nutrition falling in tightly behind). It doesn’t have to be long either; a quick 15-30 minute routine will do. If need be, start with things like meditation, reading, and mobility in the morning while everyone else is asleep.

Make It Routine

We sometimes forget how important it is to move throughout the day. There are studies on the outcomes of people who walk, cycle or take public transportation to work - they have less body fat than people who drive. If driving is your only option, park farther from the door. Take the stairs instead of the elevator. Walk your kids to their bus stop and do some stretches as you wait. If possible, even walk them to school. While watching TV, helping the kids with homework or talking on the phone, do exercises like planks, leg lifts, bridges, squats and lunges. If you have a desk job, set a timer to remind you to get up and move around. Spend five minutes every hour walking or doing simple stretches. Your muscles will thank you.

Any Space is Fitness Space

With all the online workouts available, you don’t need to go to the gym to get fitness in. For little to no cost, many websites and apps offer workouts that you can do in your living room, back yard or even local park, anytime that works with your schedule with little to no equipment needed.

While the Kids Play, You Play

My kids aren’t at an age where they have long stretches of activities that afford me the ability to go for long walks or join a class, so we go to the park. We swing on monkey bars, climb ladders, run, jump and just have some good old fun. If your kids are at an age where they are in activities with long stretches, learn to use their practice time to take walks around the fields or parks where they practice or through nearby neighbourhoods. And if you are fortunate enough to be afforded with a couple hours at a time, join a nearby fitness class, or start your own!

Play With Your Kids

Don’t underestimate the importance of doing physical activities with your kids, whether it’s kicking around a soccer ball, pitching a football or baseball, riding bikes, hiking, jogging or practicing martial arts. An old fashioned family game of badminton or dodgeball can be fun. With the real young ones, get down on the floor and play with them or go out together to swing or play chase.

Make Fitness a Priority

This is the tip that no one wants to hear, but that is necessary for long term success. If you fail to make your health a priority, you’ll never develop the grit and dedication needed to succeed in your endeavours. Life can get stressful and following through on a fitness plan will prove to be challenging at times. Remember why you have decided to add fitness into your life and dedicate yourself to living a healthier life. It will prove to be a powerful motivator in times of stress. Remember, you’re working out because you love your kids and want to see them grow older. You’re also working out so you can go on hikes, travel to soccer games, walk around amusement parks, or explore your city pain-free. Yes, you’re doing this for yourself…but mostly for them! Every approach requires sacrifice, habit change, and willpower in times of stress and frustration. I’m not going to tell you that balancing a job, kids, and fitness will be easy, rather I want to provide you with practical strategies that can help make things “less stressful.” Above all else, remember WHY you are doing this.

SABRINA VIRDEE is a registered holistic nutritionist, personal trainer and mom of two little ones. She specializes in pre and postnatal care and family health, helping mothers and

families stay healthy, happy and well.  SABRINAVIRDEE V I S TA M A G A Z I N E . C A

The fall season is upon us. It represents cooler temperatures, falling leaves, back to school, and cozy time indoors. But it can also be a sort of reset, a new beginning. This issue, we asked our Vista Ambassadors to give us their best fall health tips to help you transition into this season of change. Find us @VistaMagCanada and follow #VistaMagCanada and #VistaAmbassador for this season's inspiration.

 ADRIANA PAOLELLA is a full time elementary school teacher and a busy mom of two with a blog on the side. She has a passion for eating and photographing anything food related. In her free time, she likes to write, cook, work out and share her passion with whoever is willing to lend an ear. “Although teaching is my profession, I’ll always be a learner at heart,” says Adriana. “I live for finding ways to help my family and the people around me live a healthier life and sharing tips about how to feel good naturally.” Her goal is to write a cookbook which is currently in the works. She’s also working on teaching kids about eating mindfully and spreading the word about healthy living.

FUN FACT “I started my blog as a way to remember and document meals and food that I had eaten and really loved. People always asked me how I made the dish and I would message them about the recipe. Before you know it, I found myself with thousands of followers and numerous companies approaching me about trying their products and writing recipes for their blog. That’s how AdrianaLovesFood.com was born!“ FALL HEALTH TIP “Fall is a great time to enjoy all of the fruits of the earth. Eating foods that are in season is not only better for the environment but for your body as well, giving you fruits and vegetables that are rich in nutrients as well as filling.“  FORTHELOVEOFFOODANDLIFE

ADRIANALOVESFOOD.COM

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AMBASSADORS  As a passionate holistic nutritionist, culinary and media personality, RACHEL BIES’ main goal (along with her site rachelbiesnutrition. wordpress.com) is to cook, showcase, teach and get YOU back into your kitchen and in love with real food. Add in natural skincare, travel, health and wellness, as she has so much she wants to share with her viewers. Above all else, she likes to focus on LOVE, passion and respect for all. Rachel has appeared on Global Morning, CBC: The Fifth Estate, is a wellness and health expert for national publications, on stage host/ moderator and a talented brand ambassador. Her passion projects include working with partners to highlight the importance of a positive, healthy, and balanced lifestyle. No stranger to the kitchen, Rachel is a seasoned cook, nutritionist, food stylist and photographer. Check out her epicurean treasures, recipes, culinary twists, reviews and more on her Instagram page and follow her everyday adventures.

FUN FACT “I can walk better in heels than I can in flats and I’m allergic to cinnamon.” FALL HEALTH TIP “As the seasons change and it becomes a little cooler, our bodies begin to crave warmth, not just in temperature of food but also spices. Try adding curry, turmeric, chilies, and cumin into your baking, cooking and even smoothies (turmeric and ginger). Not only do they provide a vast array of healing benefits and antioxidants, but they are also deee-licious!”  THEHEALTHYBIES  GREEN_BEANBABY_SKINCARE  RACHELBIES  RACHEL BIES RACHELBIESNUTRITION.WORDPRESS.COM  KAYLA KERVIN is a registered holistic

nutritionist and owner of kale ahhh’s healthy kitchen, a food-based “refresh” program. “I love healthy living and a good pun, so naturally I created a business which combined the two. My goal is to make healthy eating as easy as possible in this fast paced world we live in.” She is a lover of food, balanced living, laughing and is a new mama. FUN FACT “I still get called Kyla!” FALL HEALTH TIP “Eat seasonally!”  KALE.AHHH

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AMBASSADORS  LARA RAE, chef and certified nutritionist, is a whole foods enthusiast and founder of the blog The Healthy Garage, where clean eating is fun and approachable. She graduated with honours from the Institute of Holistic Nutrition, is a certified raw chef from The Healing Cuisine, and received a certificate of completion in pediatric nutrition. Lara is continuing her education every year through various cultural explorations and culinary programs such as George Brown’s Culinary Arts Program in Toronto and The Natural Gourmet Institute in New York. Along with her global culinary adventures, Lara continues to create positive change whether it’s cooking for clients, educating on health and nutrition, developing recipes, helping clients change their habits for better health, or inspiring people to get back into the kitchen and taste how good real food is. Her approach fuses the mechanics of nutritional health with whole foods to keep all of your engines nourished. FUN FACT: “I started The Healthy Garage when I actually lived in a flat that once was a garage… 200 sq ft!”

FALL HEALTH TIP: “Keep nourishing your engines and start incorporating more warming foods as we transition into the cooler months.”  HEALTHY_GARAGE  THEHEALTHYGARAGE

THEHEALTHYGARAGE.COM

 MANDY KING is a holistic nutritionist and the founder of HEAL - Healthy Eating And Living - where she runs corporate wellness programs for companies across North America, coaches clients to improve their digestion, energy and weight and provides gluten-free and dairyfree weekly meal plans to those looking for delicious and healthy recipe ideas. “I became involved in the health world after being diagnosed with Celiac disease 10 years ago and I am a self proclaimed gluten-free guru.”

FUN FACT “Just this year, I became a mama to my daughter Sophie.” FALL HEALTH TIP “Take some time on a Sunday to meal prep for the week. It’s the best way to feel healthy all week long and your future self will thank you!”  HEALTHYEATINGANDLIVING.CA

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Kids Need Omega-3s More Than You May Think As parents quickly discover, childhood is defined by periods of rapid growth and development. Omega-3 fatty acids are considered foundational nutrients for these developmental changes because they take part in many of the structural and functional activities occurring within the body’s trillions of cells. Because of this, the importance of getting sufficient dietary omega-3 EPA and DHA during childhood is hard to overstate. Research shows positive benefits when omega-3s are abundant in supply, and negative consequences when omega-3 levels are lacking. 1,2 For example, adequate omega-3 levels help support children’s physical, cognitive, and social development by promoting: • normal brain and central nervous system function1,3 • a healthy immune response and respiratory wellness4 • focus and attention regulation5,6 • cognitive function involved in skills like reading and math7,8

GINA JAEGER, PhD is a developmental specialist and lead research writer for Nordic Naturals. She holds a doctorate in Human Development, and has published several research articles on

Studies also link inadequate EPA and DHA levels to: • difficulties regulating behaviour and attention9,10 • suboptimal cognitive performance11 • an unhealthy immune response to environmental stressors4,12

Neurobehavioural Benefits & Cognition

Recent studies suggest that that among the many benefits of omega3s for health, EPA and DHA play an especially important role in children’s neurobehavioural functioning. One study observed that school-aged children struggling with hyperactivity and inattention saw significant improvements in cognitive performance, attention, and hyperactivity after supplementation with EPA and DHA, whereas children not receiving supplementation saw no changes. 13 Another study looking at schoolaged boys found that supplementing with EPA and DHA led to a significant reduction in symptoms of inattention. And importantly, these positive effects were observed in both healthy controls and subjects with a clinical history of inattention, suggesting that EPA and DHA can support attention in childhood, regardless of neurobehavioural status.14 While omega-3s’ role in development is often associated with early childhood, there’s some evidence that

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these essential fats can also benefit later cognitive development. A Swedish study conducted with adolescent boys found that boys who ate more than one serving of fish weekly at the age of 15 had higher scores in combined intelligence, verbal performance, and visual spatial testing at age 18 than boys who ate fish less frequently.15

Meeting the Real Need

Understanding the true potential of omega-3s for childhood health is an evolving process. Alongside this is the recognition that many children may not be getting sufficient amounts of EPA and DHA due to minimal fish intake, and the profusion of omega-6 (which competes with omega-3s for space in cell membranes) in typical diets. In the interest of public health, a number of organizations provide recommendations for daily omega-3 fatty acid intake, given their importance for cellular health and human development.16 These recommendations tend to vary, but they typically suggest that adults receive a minimum of 500 mg of

children’s cognitive development. Gina enjoys studying and educating others on strategies for optimizing health and wellness throughout the lifespan.

EPA+DHA a day, and children receive 150 to 250 mg of EPA and DHA a day.16 Notably, these recommendations are based on clinical research using conservative amounts of omega-3s, while more recent studies indicate that doses as high as 5000 mg are well tolerated by children and adults, and more effective for increasing omega-3 status than smaller doses.5, 17, 18 In light of the research, it seems likely that children would benefit from consuming considerably larger doses than those currently recommended.1,19 The only conclusive way to determine a child’s individual omega-3 needs is through blood testing and working with their doctor to establish an optimal dose. However, in the absence of testing, the available evidence suggests that for most healthy children up to 2000 mg of EPA and DHA a day can provide beneficial omega-3 support. Given the inconsistency of fish in children’s diets, a high-potency fish oil concentrate like Nordic Naturals Children’s DHA Xtra is often the safest and most reliable source of these essential fatty acids.

REFERENCES: 1. Schuchardt JP, et al. Eur J Pediatr, 2010. 169: 149. 2. Richardson AJ, et al. PLoS One, 2012. 7(9):e43909. 3. Stillwell W, Wassall SR. Chem Phys Lipid, 2003. 126: p.1-27. 4. Brigham EP et al. Am J Respir Crit Care Med, 2019. 5. Sorgi PJ, et al. Nutr J, 2017. 6:16. 6. Sinn N, Bryan J. J Dev Behav Pediatr, 2007. 28(2): p. 82-91. 7. Johnson M, et al. J Child Psychol Psychiatry, 2017. 58(1): p 83-93. 8. Lassick, WD, Gaulin SJ. Front Evol Neurosci, 2011. 3:5. 9. Stevens L, et al. Physiol Behav. 1996. 59: p. 915–920. 10. Stevens L, et al. Am J Clin Nutr, 1995. 62: p. 761–768. 11. Montgomery P, et al. PLoS ONE 8(6): e66697. 12. Lee-Sarwar K, et al. J Allergy Clin Immunol Pract, 2019. 7(2): p. 529–538.e8. 13. Kean JD, et al. Psychopharmacology. 2017. 234(3): p.403–420. 14. Bos DJ, et al. Neuropsychopharmacology. 2015. 40(10): p. 2298-306. 15. Aberg MA, et al. Acta Paediat, 2009. 96(3): p. 555-60. 16. GOED, Global Recommendations for EPA and DHA Intake. April, 2018.17. European Food Safety Authority, EFSA Journal, 2012. 10(7): 2815. 18. Superko RH, et al. Circulation, 2013. 128: p. 2154-2161. 19. Thompson M, et al. Nutrients, 2019. 11(1): 177.

NORDIC NATURALS FOR VISTA SPECIAL PROMOTION

Q+A

Certified holistic nutritionist Amera Musleh believes in science-based nutrition. She shares with us how nutrition can support kids going back to school as well as women looking to improve their hormone health.

Nutritional Support for Kids & Women!

Q+A WITH AMERA MUSLEH

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Q+A

How can parents support their kids in doing well at school through nutrition? An excellent way of supporting children in school through nutrition is ensuring they are getting adequate amounts of healthy fats and antioxidants such as vitamin C. It’s quite common that healthy fats such as omega-3 and DHA are missing from a child’s typical diet. However, DHA and brain health go hand in hand, especially in infancy and moving into childhood. Healthy fats along with antioxidant rich foods including vitamin C work to support the immune system before cold and flu season kicks into the school year. Eating the right type of food is just as important as avoiding the wrong types of food; children should avoid highly processed foods with significant amounts of refined sugars, additives, food colouring and preservatives. You say you believe in “science-based nutrition”. What kind of indicators show you thtat the health benefits of any given food are “science-based”? There is a lot of circulating information in the health world and it’s important to make a distinction between factual evidence and misconceptions. Conveying health related information is a responsibility that I take seriously. As a nutritionist, I want to help individuals make the best choices to achieve an optimal state of health for themselves and their families. With that being said; my expectation of science-based nutrition is the analysis and reporting of a series of studies and tests conducted by qualified professionals all proving the same results. This involves several consistent scholarly articles and studies demonstrating evidence based research that was used to conclude their health findings. What does it mean to have “imbalanced hormones”? It is a normal part of a woman’s life to have hormonal fluctuations especially during phases of pregnancy, puberty, post pregnancy

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and menopause. However, having a hormonal imbalance involves a disruption of normal levels and ratios between hormones being produced by the body. This imbalance is associated with symptoms such as increased inflammation, disruptions in ovulation, infertility, painful or irregular periods, hot flashes, acne, and alterations in mood and stress levels. What are most women missing when it comes to hormone health? There are two important aspects to hormone health that are often overlooked. This includes the importance of complex carbohydrates and healthy fats and the role they play in healthy ovulation. Both fats and carbohydrates are often misunderstood to be unhealthy sources of nutrition; as a result, they are often avoided. Is fertility something that can be supported through lifestyle? Everyone’s fertility journey is unique, and in some cases, there are some anatomical related fertility challenges that cannot necessarily be addressed through lifestyle changes. However, many women experiencing fertility challenges can make lifestyle changes to address hormonal imbalances. This can be practiced through the process of consistent exercise, supporting detoxification, supplementation, acupuncture and being consistent with a healthy diet, which a lot of the time involves balancing blood sugar. What’s one thing every woman could do to improve her hormonal health? My top strategy to all women for hormone balance is stress management. A woman can practice a healthy diet and exercise and still have a hormone imbalance as stress can severely impact hormones. I would suggest finding the best stress relieving daily ritual, whether it be a massage, a better night of sleep, or reading a book with a warm latte. Being consistent with self care is a priority in balancing hormones.

“I would suggest finding the best stress relieving daily ritual, whether it be a massage, a better night of sleep, or reading a book with a warm latte.”

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Q + A RECIPE

Fennel, Beetroot and Ginger Soup Makes: 2 Servings

Ingredients • 2 tbsp cold pressed extra virgin olive oil • 1 tbsp vegan butter or grass-fed ghee • 1 small onion chopped • 3 large and wide garlic cloves minced • 3 tbsp ginger, thinly sliced and minced • 1 tsp cumin powder • 1 tsp coriander powder • ½ tsp smoked paprika • ½ tsp fresh cardamom powder • 3 full fresh fennel sprigs • 1 large beetroot chopped into chunks • ½ a large and long baking potato chopped into small chunks • 3 cups veggie broth • 1 tbsp apple sauce • 1 tsp salt/or to taste (depending on the salt content of the veggie broth)

Directions 1 Preheat the stove to medium/high heat. Once heated, add the oil, ghee, ginger, onion, garlic, spices and a dash of salt to a cooking pot and place it over the stove. Fry the ingredients together until they reach a golden colour. 2 When the onions, ginger and garlic have turned golden, turn down the heat to medium temperature and add in the fennel sprigs, chopped potatoes, beets and mix them together while frying until they are fully coated with the spices (30 seconds to 1 minute). 3 Pour in the vegetable broth, turn up the heat to high and bring to a boil. 4 Once the soup is brought to a boil, add the apple sauce and salt and give the soup a good mix. 5 Turn down the heat to low/medium temperature, cover the pot and allow the soup to slowly cook for 40 minutes. 6 When the soup has finished cooking, turn off the stove and use a fork to make sure the beets and potatoes have softened. 7 Use a hand blender or a standing blender to blend the soup until it has reached a smooth consistency. Make sure to handle the hot soup safely in the standing blender. Allow the soup time to cool before immediately blending. 8 When the soup is ready and blended, pour the soup in a bowl and top with some yogurt, fennel, cilantro or parsley. 9 Serve and enjoy!

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PALEO RECIPES

It’s Official, Class Is In Session Make going back to school a little easier with these school friendly and meal prep friendly recipes KIRSTEN BUCK, HN

It’s hard to believe that it’s that time of year already! It’s time to go back to school. Whether you have a child in school, or you’re a college or university student, time can be a little more limited than it was during the summer months. Whether you’re in need of providing some nourishment to your child during a recess break or just need some new meal prep ideas to have for your evenings in study mode, I’ve got you covered. Both my School-Friendly Carrot Cake Bites, and Instant Pot Pineapple Pulled Chicken are quick to make, nutritious and delicious! Like most children, my favourite part about my school lunch was the small sugary sweet treat most of us received. There were granola bars, fruit gummies and old Halloween candy….hey, it was the 90s! In years since, we’ve come to learn about the ways processed sugary foods affect our bodies and our brains. While processed store-bought treats may be a no-go, that doesn’t mean we can’t make our own healthy alternatives. My School-Friendly Carrot Cake Bites taste exactly like carrot cake and are sweetened with only dates. The best part is that they can be safely taken to school, because they are nut-free, made with smooth sunflower seed butter.

Looking for a new meal prep recipe for busy study days? My Instant Pot Pineapple Pulled Chicken comes together in under 30 minutes, and it is super delicious! Sweet pineapple helps to tenderize the chicken and adds sweetness, while the cumin, chili powder, and green chiles give it an authentic burst of flavour. If you don’t have an Instant Pot, you can also cook the chicken for five to six hours on low in your slow cooker! V I S TA M A G A Z I N E . C A

PALEO RECIPES

School-Friendly Carrot Cake Bites (previous page) Makes: 16 cake bites

Ingredients • ⅓ cup unsweetened coconut flakes + more for coating • 6 medjool dates, pitted • ¼ cup coconut butter, softened • ¼ cup sunflower seed butter • ½ cup shredded carrot • 1½ tbsp coconut flour • 1 tsp ground cinnamon • ⅛ tsp ground ginger • ⅛ tsp ground nutmeg • ⅛ tsp ground cardamom • pinch of salt

Directions 1 Add all the ingredients to a food processor and process until fully combined, about 30 seconds, scraping down the sides if necessary. Scoop a tablespoon amount of mixture into your hand and roll into a ball. Continue for the rest of the dough. You should get approximately 16 small cake bites. 2 Coat each ball in shredded coconut and set onto a baking tray. Place the tray in the freezer to set. Once set, store in an airtight container in the refrigerator.

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

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Instant-Pot Pineapple Chicken Tacos Serves 4-6

Ingredients • 2 pounds skinless, boneless chicken thighs • 1 tsp ground cumin • 1 tsp chili powder • 1 tsp salt • 4 cloves garlic, minced • 1-398ml can crushed pineapple • 1-118ml can green chilies • 1 tbsp dijon mustard • Juice of 1 lime

TO SERVE: • Butter lettuce • Fresh chopped pineapple • Cilantro and green onion • Chopped radish

Directions 1 Add the chicken thighs to the Instant Pot and season with cumin, chili powder, and salt. Add the garlic, pineapple, green chilies, mustard, and lime juice and mix to evenly combine. 2 Secure the lid of the instant pot and make sure the valve on top is turned to “Sealing”. Pressure cook on the manual setting for 20 minutes. When the time is up, quick release the pressure by turning the venting knob to the venting position. Remove the lid carefully. 3 Remove the chicken from the pot and place in a bowl. Shred the meat with two forks. 4 Bring the liquid in the pot back to a simmer by pressing the “Cancel” button, then “Sauté” button. Let the sauce reduce by about half before adding the shredded chicken back in the pot. Season with more salt to taste. 5 Serve with butter lettuce leaves (or taco shells of choice), and top with fresh chopped pineapple, radish, and green onion. V I S TA M A G A Z I N E . C A

Meal Prep to Save Time and Money Encourage healthy eating by thinking ahead BRITTNEY DESROSIERS, B.SC. (HNS)

I love fall for so many reasons: the leaves falling, the cooler weather, and the fall produce (especially the squash). Fall is also the perfect time to reset and get back on track with healthy eating. Preparing meals ahead of time will encourage healthy eating, as you will have food ready to eat. Meal prep will reduce food waste and also help save you time and money.

Meal prep can include: Preparing an entire meal and storing it in the fridge or freezer, and then reheating when ready to eat. Preparing certain foods ahead of time and then including them in a meal later on (for example, preparing quinoa or pre-cutting vegetables). Meal prep can seem overwhelming or time-consuming but it doesn’t have to be. Start slow and gradually increase the foods and meals you prepare ahead of time. Some of the foods I like to prep and eat throughout the week are: quinoa, tofu, poached chicken (then shred it), baked cubed sweet potatoes (for salads), and pre-cut vegetables. I also love to prepare this Easy Tofu Taco Meat recipe that is loaded with flavour and can be eaten on its own, in a taco, or scooped with crackers. It is super versatile and pairs well with other snacks. This recipe is very affordable and your kids will love it too! BRITTNEY DESROSIERS is a health food blogger from Winnipeg, who is dedicated to sharing quick and easy recipes. Her interest in food and science led her to pursue a degree in Human Nutritional Sciences at the University of Manitoba. During her last semester, she created an Instagram account,  EXPLORINGHEALTHYFOODS, to share her passion for nutrition and recipe creation. This quickly evolved into a blog where you will find many healthy recipes, videos and nutrition resources.

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VEGGIE-FRIENDLY RECIPES

Easy Tofu Taco Meat Makes about 2 servings

Snack ideas to pair with Easy Tofu Taco Meat:

Ingredients

ADULTS

• 1 tsp extra-virgin olive oil • 1 package organic firm tofu • 1 tbsp taco seasoning • ½ cup organic corn • ½ cup organic black beans • 1 tbsp cilantro, chopped (optional)

Directions

• Handful of crackers (use to scoop the tofu taco meat!) • 4-5 cherry tomatoes • Grapes • Almonds

KIDS • Handful of crackers (use to scoop the tofu taco meat!) • 3-4 cherry tomatoes • Organic cheese or cheese string • Grapes

1 Remove tofu from packaging and pat down to remove excess water. With your hands, crumble tofu into small pieces. 2 Heat a skillet over medium heat with olive oil. Add tofu and taco seasoning. Cook tofu for about 8 minutes, then mix in corn and black beans. Remove from heat. 3 Portion out tofu into small containers to bring for lunch, garnish with cilantro.

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

DAY IN THE LIFE

Tash & Brandon

Brandon (B.A. Kine., R.H.N.) and Tash (B.Sc. Kine, B.Ed.) are the couple that make up Healthfully Married! It was somewhere along their second year of marriage when they realized they had adopted all the habits they swore they never would, including letting their health take a back seat. They decided to get back to their roots and get healthy. That’s when they launched Healthfully Married to help other individuals, couples and families regain control of their health. They believe when you feel your best as individuals, you can show up as your best for each other. How can couples with children get the school year started off with healthy habits? Routine, routine, routine. Getting your kids back on a regular sleep schedule is one of the most important things you can do for their health. A well rested child will feel better prepared to take on the day. Sleep also supports healthy brain development and can help with focus and attention. An easy strategy you can try is to move their bedtime up by 15 minutes each night a week or two before school starts until you’ve reached their regular school night bedtime. You may also want to start waking them up at their regular time for school. Proper nutrition should also be a part of their every day routine. If they’ve been enjoying a little more sugar or processed snacks over the summer, September is the perfect time to get back to healthy eating. Preparing a well balanced lunch box of whole food snacks, healthy fats, protein and lots of nutrient rich fruits and vegetables will keep kids nourished throughout the day. How can parents encourage kids to try healthy foods? Get them started young! The younger they begin to enjoy the taste of delicious fruit, nourishing vegetables and real

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whole foods, the more they will ask for these foods. It’s important to give your child permission to develop their own palette. Giving them a variety of whole foods to try will allow them to discover what they enjoy and what they don’t. If your child is particularly picky, there are a lot of recipes out there where you can sneak greens and other vegetables into popular favourites like cookies and muffins. Most importantly, you should lead by example. Kids are always watching so your actions can have a big impact on their relationship with food. What does it mean to get “too comfortable” after marriage? Shortly after we were married, we had indulged in a little too much Netflix, wine and nights on the couch. While meeting up with friends one evening and sharing that we had put on some weight and that we were not feeling our best, our friends responded with: “Who cares...you’re married now. It doesn’t matter what you look like.” Why is it expected and accepted to lose yourself and your health simply because there’s a ring on your finger? This leads us to believe that you can get “too comfortable” and we want to help others break the social norms that tell us it’s all downhill after marriage.

HEALTHFULLYMARRIED.COM

 HEALTHFULLYMARRIED

Why should people rethink “health after marriage”? What does that mean to the two of you? Health after marriage is encouraging and supporting each other to continue being the healthiest and best versions of yourselves. In our household, this means: • Putting our health first • Sharing responsibilities • Motivating each other to reach our personal goals • Making healthy habits a priority • Supporting each other’s career and individual goals • Being able to show up for each other • Trusting each other enough to share when things aren’t working • Communicating our changing needs • Strategizing new ways to reach our goals How can couples start to work together to establish a healthy lifestyle? The most important part in our approach to health is doing it TOGETHER. We’ve learned that the reason most big lifestyle changes don’t stick is a lack of support. When we work with our clients, both partners need to be on board. We start with a pantry clean out, take you on a grocery store tour, teach you basic principles of meal prep and then create a customized meal plan that is tailored to BOTH your health needs and food preferences. By identifying your individual needs and learning how to meet them together, you can create a home environment that supports the entire family.

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YouYou cancan probably probably relate: relate: between between juggling juggling her her job job andand family, family, sheshe waswas constantly constantly ex- exhausted. hausted. SheShe putput off going off going to the to the gymgym because, because, well…she well…she waswas justjust too too tired. tired. Some Some nights, nights, making making dinner dinner seemed seemed like like a heroic a heroic task.task. Then Then Amanda Amanda learned learned thatthat sheshe waswas suffering suffering fromfrom ironiron deficiency, deficiency, the the most most common common nutritional nutritional deficiency deficiency worldwide. worldwide. Amanda Amanda turned turned to Floradix, to Floradix, an easily an easily absorbed, absorbed, plant-based, plant-based, liquid liquid ironiron andand vitamins vitamins formula formula thatthat has has been been helping helping women women reclaim reclaim theirtheir energy energy for over for over 60 years. 60 years. If you If you cancan relate relate to Amanda—the to Amanda—the constant constant fatigue, fatigue, palepale skinskin andand darkdark circles circles under under youryour eyes—it’s eyes—it’s timetime to reclaim to reclaim youryour energy energy withwith Floradix. Floradix.

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Vista issue #126 September/October 2019

Articles inside

Issue Introduction - Guest Editor's Letter