Vista Issue #134 January/February 2021 by Vista Magazine

No. 134 JANUARY/FEBRUARY 2021

The Rejuvenation Issue

Your Guide to Healthy, Organic Living

Arjan Stephens of Nature’s Path With 7 Things About Organic Food You Didn't Know

Roasted Brussels Sprout Salad 43

The Art of Forest Bathing 11

Refresh Your Home For Free 19

Yoga's Surprising Health

INDULGENT REJUVENATION Balance and Attainable Goals with

Certified Health Coach Emily Aitken ORGANIC ENTREPRENEUR

Halvana's Mark Stein 32

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

C A N N A . M E D. E D

CBD Benefits You Don't Know About 40

DAY I N T H E L I F E

Dairy-Free Baker Quincy Barker 46

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

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

Available at fine natural health retailers.

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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GUEST EDITOR'S LETTER

Healthy Eating Really Can be Simple! When people first start to think of eating healthier, they often get intimidated and aren’t sure if they have what it takes to make a change — but eating healthy doesn’t have to be complicated or expensive. It doesn’t mean you have to eat a million superfoods or go on an expensive juice cleanse. Being healthy can simply just mean eating real, whole, unprocessed ingredients that fuel your body and nourish your soul. When I first started on my own health journey back in 2014, I felt like being healthy meant giving up all the things I loved—especially when it came to breakfast! I used to love starting my day with something on the sweeter side, whether that was waffles, pancakes, pastries, or sugary cereals. However, once I started to make the connection between what I was eating and how I was feeling, I knew something had to change. But even so, I didn’t want to sacrifice things I enjoyed! I quickly became determined to find healthier versions of all my favourite indulgences, so that my new healthy lifestyle wouldn’t feel like work. The more I started to cook, the more I was blown away with how amazing real foods can be! I’m now so passionate about helping others discover this for themselves and that they really can transform their lives through food, and can do so without having to sacrifice their favourite flavours.

Featured in this issue is one of my favourite go to breakfasts: Cinnamon Vanilla Protein Pancakes with Strawberry Chia Sauce. These pancakes only contain 6 easy-to-find ingredients, only require one bowl, and are so delicious you would never believe that they are secretly good for you! Not only are they packed with protein, energizing carbs, and healthy fats, but they’re also gluten free, dairy free, and refined sugar free! The best part is you can eat the whole stack yourself and stay completely on track with whatever your health or weight loss goals may be. With a new year comes new motivation and new hope for the future. It’s always so fun to try new things—especially in the kitchen! Experimenting may seem a little intimidating at first, but I promise you the reward is well worth it. I hope you get a chance to try my recipe and enjoy the rest of this issue full of healthy inspiration! Please feel free to follow me on Instagram and direct message me anytime. Happy cooking!

EMILY AITKEN is a Certified Health Coach who has obtained her certification from the Health Coach Institute. She is Vancouverbased but available both locally and virtually for her clients. You can connect with her through  EMILYAITKENHEALTH.COM or  EMILYAITKEN.HEALTH

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

Supports healthy mood balance No. 134

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DISCLAIMER: The opinions expressed herein are those of the authors and advertisers and do not necessarily reflect those of the Vista Magazine publisher, editors, or staff. Readers are encouraged to consult with their health professional before embarking upon any exercise, medical or nutritional changes. Contents of Vista Magazine are copyright © 2021, all rights reserved. Vista Magazine may not be reproduced in whole or in part by any means without written permission of the Founder & Publisher. Canada Publication Mail Sales Product Agreement # 42898014 ASS OCI ATI ON S

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TA B L E

CONTENTS

12 WHOLE FOODS

6 Foods for Failsafe Energy 13 STATS

Yoga's Most Surprising Benefits 14 FUNCTIONAL FOODS

Breadfruit's Breakthrough Benefits

THIS PAGE Photo by Kirsten Buck

CONSCIOUS PARENT

NATURE'S PATH

WHOLE HOME

Q&A

FITNESS

CANNA.MED.ED

15 Ways to Stay Grounded During a Pandemic Home Rejuvenation Tactics That Cost Nothing The Rejuvenation Workout

What You Never Knew About Organic Food Rejuvenate & Revitalize with Health Coach Emily Aitken CBD's Unknown Boons

The Rejuvenation Issue

No. 134 JANUARY/FEBRUARY 2021

No. 133 NOVEMBER/DECEMBER 2020

The Immunity Health Issue

Traditional Chinese Medicine & Immunity

Healthy Household Hacks 19

Is a Relationship Making You Sick? 20

Microbiome Friendly Recipes

RECLAIMING HEALTH, MEAL BY MEAL Gut health nutritionist Jayde MacLea n talks digestion & immunity

ORGANIC ENTREPRENEUR

C A N N A . M E D. E D

Lifance's Cosmetics With a Conscience

Immunity-Boosting Cannabis

DAY I N T H E L I F E

Disease Prevention with Trudy Stone 46

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

No. 132 SEPTEMBER/OCTOBER 2020

The Back to School Issue

6 Foods to Help Children Learn 12

Indigenous Cuisine 18

Nature’s Path 35th Anniversary 22

The AntiViral Elderberry 14

PARENTING HACKS FOR HEALTHY EATING Canada’s most enthusiastic nutritionist, A llison Tannis, makes nourishing a family fun

ORGANIC ENTREPRENEUR

The Story Behind Natural Calm Canada 30

C A N N A . M E D. E D

CBD & Your 5 Senses 38

DAY I N T H E L I F E

The Morning Show’s Carolyn MacKenzie 46

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

No. 131 JULY/AUGUST 2020

The Skin Care & Hydration Issue

Collagen-Rich Recipes 40

All About H2O 26

6 Foods for Acne-Free Skin 14

Understanding Innate Immunity 20

ZEN & THE ART OF SUMMER SELF-CARE Jen Zigizmund helps us go deep with nutrition, hydration & transformation ORGANIC ENTREPRENEUR

Udderly Ridiculous' Greg & Cheryl Haskett 22

C A N N A . M E D. E D

Best CBD Summer Face Masks 24

DAY I N T H E L I F E

Confidence Coach Stephenie Farrell 46

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

Subscribe to our newsletter for a chance to win a Vista Product Prize Pack worth $500! + MONTHLY DRAWS! vistamagazine.ca/subscribe2021

BREATHING ROOM

Rejuvenating Mind, Body and Spirit with Forest Bathing Forest bathing invites us to cultivate deeper relationships with the natural world, grounding and rejuvenating us. During the COVID-19 pandemic, you may have developed a closer relationship with nature. As the Japanese tradition of Shinrin-Yoku (or “forest bathing”) shows us, nature can reliably fill our cups when the rest of our lives brings adversity and stress. The idea is to spend time slowly and intentionally soaking up the sights, sounds, smells, and feelings in a forest. This grounds us in the truth of our interrelatedness with all things. Forest bathing has been proven to reduce stress hormones, lower heart rate and blood pressure, improve immunity, speed healing, and boost wellbeing and creativity. But above all else, the practice can develop a profoundly peaceful sense of being at home in the world. Here are three guidelines for getting started: 1

Focus on Your Senses

The concept of forest bathing is simple: put yourself in a natural setting where you can lose track of any trace of human-made development and focus on your senses. But it is by no means easy to slow down and concentrate on what your five senses are showing you. It takes practice; be patient with yourself. 3 2

Release Expectations

There is no ideal outcome to forest bathing. There is no particular experience you “should” be having when you start building this relationship with nature. Try to simply let go of any expectations you may have and allow the experience to be whatever it is.

Don’t Go Too Far

Ideally, a forest bath should take two to four hours and have you covering no more than a kilometer. You’re not going on a hike, a walk, or a “workout”. Think of it as a slow, playful investigation of what’s around you. Your only “goal” is to spend time with the trees, the air, the soil, the water, the breeze, and whatever else you may encounter in the forest.

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

WHOLE FOODS

6 Foods for Renewal and Rejuvenation Reaching too often for that cup of coffee? These whole foods give you sustained energy, revitalizing mind and body. 1

Quinoa

This nutty pseudo-cereal has more protein than your typical grain; half a cup has over four grams. This protein, paired with quinoa’s complex carbohydrates, creates the ultimate energy boost. Plus, its high levels of magnesium, manganese, and folate also have revitalizing effects. 2

Whole Free-Range Eggs

Eggs (along with milk) have the highest biological value for protein, meaning that this food is the gold standard in providing protein our bodies can use. For every 75-calorie egg, you access 7 grams of this “gold standard” protein, 5 grams of fat, and a healthy dose of iron, vitamins, minerals, and carotenoids. This combination of protein and fat keeps blood sugar levels stable while providing lasting energy. 3

Chickpeas

This satisfying, hearty legume is packed with protein and fibre, making it a tremendously energizing food. Plus, because foods that combine protein and fibre are digested more slowly, they promote feelings of fullness. Indeed, studies have shown that consuming more chickpeas can help curb overeating.

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Steel Cut Oats

When oats are steel cut, the grain is passed through blades that cut it into thin slices. This method results in oatmeal that raises blood sugar less and has more fiber and protein than rolled or quick oats. Once again, a solid combination of protein and fiber makes for a sustained boost of energy. 5

Salmon

Salmon’s high levels of protein and heart-healthy fat make this rich-flavoured fish a uniquely revitalizing food. It’s also rich in B vitamins, especially B12, which is a natural fatigue-fighter. Finally, salmon is a natural source of vitamin D, which may also help combat feelings of tiredness. 6

Almonds

Almonds, like many of the foods on this list, derive their rejuvenating effects from their high levels of protein, fibre, and hearthealthy fat. This well-loved nut is also packed with minerals and vitamins like copper, manganese, magnesium, and riboflavin — all of which naturally support energy production in the body.

BREATHING ROOM STATS

IT HEALS THE HEART

MIND-BODY REJUVENATION: 3 STATISTICS PROVING YOGA’S HEALTH BENEFITS For many, yoga is an essential practice. These statistics show why that might be. Yoga is a way of life for millions, a habit that brings rejuvenation and balance to body and mind - and a growing body of scientific research reveals the specific ways that this ancient practice does in fact provide holistic benefits. From mental wellness to sexual vitality, yoga has the power to generate a whole host of desirable outcomes. Finally, science is proving what satisfied practitioners have known for millennia. Here are 3 statistics proving exactly how beneficial a yoga practice can be:

People with hypertension can expect to lower their blood pressure by 26 points after only three months of yoga practice. And those with heart disease can lower their “bad” cholesterol by 26%. In one yoga study, heart disease stopped progressing in 47% of participants. IT ENHANCES FEMALE SEXUALITY Researchers in India have discovered that 75% of the participants in their study of women and yoga report improvements in their sex life after regular practice. This may be, in part, due to the fact that many yoga poses, or asanas, strengthen pelvic muscle tone. IT REDUCES DEPRESSION Other studies have shown that symptoms of depression decrease by approximately 50% after three months of yoga. Researchers believe the deep breathing involved in a practice helps to balance the autonomic nervous system, improving brain health.

FUNCTIONAL FOODS

Breadfruit

Eaten on its own or ground into a flour for gluten-free recipes, breadfruit has long been a staple in the South Pacific. Here’s how this fruit—which, yes, tastes a little like bread—could be giving you a boost in 2021.

Support Heart Health Breadfruit’s heavy dose of antioxidant phytochemicals protect the heart from atherosclerosis, a condition that hardens arteries. Its high fibre content also lowers blood pressure and helps prevent hypertension.

Boost Immunity Again, due to its high antioxidant content, breadfruit is a boon for immunity. In particular, breadfruit’s bioflavonoids reduce disease risk by lowering inflammation. Its high levels of thiamine, or vitamin B1, also support good muscle tone in the walls of the digestive tract, which hosts the larger part of the immune system.

Retain More Nutrients One study has shown that breadfruit’s full spectrum of essential amino acids can aid your body in making better use of the nutrients it takes in. Amino acids are called the building blocks of the body because they generate your cells, move nutrients, and help all of your major systems to function.

Reduce Oxidative Stress Because breadfruit is so exceptionally high in a number of antioxidants, it has the power to lower overall oxidative stress in the body. Free radicals from our environments cause cellular breakdown, but breadfruit can help reverse or prevent this damage.

Potentially Prevent Cancer Due to its potent anti-inflammatory properties, breadfruit is becoming increasingly interesting to anti-cancer researchers. Studies have shown its potential to fight skin cancer and pancreatic cancer specifically.

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THE NATURAL HEALTH INFLUENCER PODCAST

with Karen Hong and Stephenie Farrell

Tune in to the Vista Natural Health Influencer Podcast available on TUNEIN IHEARTRADIO STITCHER

DEEPER PODCHASER PODCAST ADDICT

LISTEN NOTES PLAYER FM CASTRO

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OVERCAST CASTBOX POCKET CASTS

15 Ways to Stay Grounded During a Pandemic SANDY KRUSE

I truly find it puzzling how throughout this pandemic, with all the governing and medical bodies around the world speaking “at” us, no one speaks of the basics. I mean no one. Or, their voices are simply not heard, because their voices are not part of the mainstream narrative.

So many are suffering terribly from anxiety, from loneliness and from crippling fear. Many marriages have or are in the process of falling apart. There are domestic abuses towards spouses as well as children. This has not been easy for so many globally and I am not oblivious to this. Now, governing bodies are scrambling to find more funds to help those in need with mental health issues — reacting. This right here is likely the most obvious, clearcut demonstration of the great divide between the conventional healthcare system and the holistic/ preventative/functional healthcare system. If you look at all my business social media channels, I probably look pretty happy, right? I am doing my best over here. Compared to the masses and with my little voice, I am trying to speak my truth and demonstrate how one can emulate a life that supports health and wellness using a preventative approach.

SANDY KRUSE of Sandy K Nutrition is a registered holistic nutritionist and podcaster who works mostly with women over 40. Sandy shows them through customized, balanced programs she constructs, that you can age gracefully, healthfully, and beautifully.  SANDYKNUTRITION.CA  SANDYKNUTRITION

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CONSCIOUS PARENT

What does this preventative approach mean? • It means not eating out regularly and cooking at home as often as you can. If not now when most of us work from home, when? It doesn’t have to be complicated.

• It means not indulging in all the fast food, despite the inundation of fast food commercials saying that they are in it with us. They are not — this type of processed food contributes to diabetes, inflammation and many diseases. • Engage in a meditation or mindfulness practice

most of us are working from home, make sure it’s a non-toxic home. Studies have shown the air inside our homes can be toxic. What you use inside makes a difference. Invest in a good HEPA filter and open windows regularly.

• Use non-toxic products for your personal care

products. If you’re not sure, ask an expert or ask the company about their ingredients. Many of these ingredients can be disrupting to our health and hormones. Check out Episode 29 Part 1 and Part 2 of my podcast for more information on this topic.

• Lower EMF Radiation within your home and

daily to help manage stress. Meditation changes the brain, and can help with quality sleep.

wear blue light blocking glasses when working on your computer – this goes for your kids too. I have also recorded a recent podcast on this topic.

• Make quality sleep a priority in your life. When

• Take the time to engage in a spiritual gratitude

you sleep well, the body and mind heal.

• Breathe. This goes hand-in-hand with

mindfulness and breathing properly through the nose is essential to good health for many reasons. Check out the 4-7-8 method, box breathing, or the Wim Hof method. Learn to do a combination of these different methods to see what works for you.

• Get out in nature every single day. Nature is healing.

• Exercise daily. You can’t be healthy mentally

practice. This doesn’t have to do with religion, but can if that’s what you believe. Gratitude changes your outlook in life.

• If you love to write, journal daily. • Take high quality supplements for your specific needs – work with a practitioner!

• Be with the people you love and trust within

your bubble. Enjoy the social interaction. Hug one another. Don’t isolate yourself — people are not the enemy.

without moving your body physically.

• Eat whole, real, unprocessed foods, organic where possible, 80% of the time. Vote with your dollar. Support local. Support clean animal protein methods (regenerative, traditional farming methods) vs factory farming. Find a small, local grocery store that carries quality products at decent prices. Buy your animal protein direct from farmers who provide a humane and natural environment for their animals. • Clean your home with products free from harsh chemicals that can affect your health. Since

I have had moments of unclarity throughout the pandemic as there are many challenges to starting a small business at the age of 49. The above is my formula, and this is what I have found works in order to remain balanced, clear and positive. When you read the points, it may seem like a lot, but it really isn’t. It’s about getting back to the basics — once you start, it just becomes second nature. If you need help, work with a holistic health practitioner. Turn off the news and gain your knowledge through people you trust. Surround yourself with good energy and practices that can actually help you.

“ Surround yourself with good energy and practices that can actually help you.” V I S TA M A G A Z I N E . C A

21 days

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WHOLE HOME

2 1

1 Collect & Craft Natural Elements

Rejuvenating Your Living Spaces Without Spending a Dime You can bring new life and vitality to your home naturally without expensive renovations. Here’s how.

Go outside and find natural elements—think: branches, pine cones, rocks, flowers— and create your own stunning arrangements. For example, dried flowers could be put in old frames and hung on the walls. Rocks and pine cones could be grouped in bowls with candles. Be creative!

Polish Wood

Give the wooden pieces in your home a little TLC with an all-natural polisher like tung oil. In fact, you can revive your furniture using nothing but ingredients from the kitchen. Make your own polisher with two parts vegetable oil and one part lemon juice.

Experiment with Light 4

Rearrange Furniture 2

This is a time-honoured tactic for refreshing a space without spending. Reconfiguring a space can make it more functional, fresh, and beautiful. To start, pick a focal spot—for example, a couch and table—and arrange elements around it.

Light has an immense ability to create ambiance, lift moods, and enhance the beauty of a space. If you have lamps in your home, try moving them around and trying out different configurations. When you get it right, the results will be relaxing and uplifting.

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Rejuvenation of the Soul, The Return to Center LEANNE SAWCHUK

*Sigh* Ah, yes. Rejuvenation. What a beautiful word, right? As I sit here writing this piece, I find myself reflecting on this time last year. I have always felt really inspired to write about rejuvenation. In fact, this time last year I was writing a piece about Rejuvenation in the New Year and how we should ditch the concept of making New Years Resolutions and move towards Inner Rejuvenation. While I still feel this way, it goes without saying that the ‘then’ and ‘now’ are somewhat different, right? 20

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MENTAL HEALTH

I won’t sugar coat it: 2020 was a mixed bag for many people. In my practice, I had many clients share with me that it was a year of extreme challenge for them that had really impacted their emotional well-being. I also had clients who shared that it was a year full of transformation and positive shifts as they used the time to help facilitate personal growth. The lockdowns, social and physical distancing, and the ongoing uncertainty has left some people feeling more and more anxious, depressed, and lonely. Isolation and being in a space where you may feel like so much is happening beyond your control can be challenging to move through. This year, as I think about how we can look at rejuvenating, I am thinking more deeply about the need for rejuvenation on a soul level with a focus on our mental fitness specifically. While there is often a focus on physical fitness come January, for some this might look a little different right now, depending on what the restrictions are within your area. The good news is, since our mental and physical health are interconnected, when you tend to one you tend to the other. The first step to doing this is taking responsibility. In essence, no matter what, we are responsible for how we feel from one moment to the next. When we start to take responsibility for our mental and emotional well being, we are able to train our brain to be less reactive to the negative (the stressors) and to be more self-aware and compassionate. While this past year brought with it quite the plot twist, what if instead of looking at it as a book you just want to put down, you write yourself in as the main character? Then you get to write your own script which will inevitably change the narrative and allow you to show up the way in which you want and need to. This will start with developing a Soul Care Plan. One of the main elements of the Soul Care plan is that it focuses on prevention: Oftentimes as humans, we can be reactive. Meaning, we respond to ourselves when our sirens are going off. When we are burnt out, exhausted, and can no longer sleep, we then start wondering about what we need to do in order to feel better. When we operate from a place of constantly looking to put out the fires, we end up exhausted and it can feel like a never-ending battle. The idea is to not allow the fires to start in the first place. The Soul Care Plan is a daily ritual that you practice, even on the days you are feeling AMAZING! Having something in place, that is part of your day-to-day, will then become a habit. It also keeps the guesswork out of it, because you already know what to do. Kind of like brushing your teeth — you don’t just do it when your teeth feel dirty, you do it daily! Having a daily Soul

Care Plan will also help you regain a sense of control, purpose, and leave you feeling much more grounded. While this can look different for everyone, listed below are some ideas to keep the wheels turning. Keep it simple! I would say this is the most important part of the soul care plan because if it is simple enough, it will be something you can maintain.

Daily Soul-Full Practice Schedule in 15-20 minutes per day of something that puts you in the here and now. This could be meditation, yoga, drawing, gratitude journaling, creating music – you choose!

Fresh Air One thing we get less of over the winter months and though isolation is the outdoor air. Plan to get outside daily, even if it is for 5 minutes. Let your feet meet the earth and your soul will join you there. This can be a very grounding practice.

Energy IN / Energy OUT While social media and scrolling through the latest news reports can feel like “down time”, you are actually expending your energy through taking in more “stuff”. Limit your time to 30 minutes per day, or less. Taking a social media break can do wonders for the soul and if you haven’t tried it yet, maybe now is the time!

Soul Check-Ins We are often vastly aware of what we don’t want, but rarely are we as focused on what we need. Check in with yourself daily and ask: “what do I need in this moment?” This is a great question that immediately will prompt you to stop, go inward, and have a conversation with your soul. It is in this space that you will find your answer. Trust it. While the walls of our physical world and connections have contracted, there truly is space for us to expand the walls of our inner world. Seclusion, isolation, and uncertainty can be a time for inspiration, healing, and a way back to our “self ”, if we let it. Take a breath, place a hand over your heart, feel yourself grounded in this space and time, and turn towards your soul. You’ve got this. Trust that.

LEANNE SAWCHUK is a registered psychotherapist with a private practice in the KitchenerWaterloo area. She works with couples and individuals, both in person and online. You can connect with her at  LEANNESAWCHUK.COM or  LEANNESAWCHUKTHERAPY.

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

Rejuvenate Your Body and Mind DANIELA DEFEO

New Year. New Goals. New You. Let’s face it, this past year has been one we would love to forget. Turbulent with uncertainties and challenges, leading many to feel unmotivated, discouraged, and even isolated. The lifestyle changes over the past year — working from home, childcare and schooling concerns, closures of businesses including fitness centres — has led some to put their health on the back burner. With the start of a new year, resolutions are top of mind and renewed health/fitness goals are on the horizon and within reach. Below are key areas to help kick start your wellness journey with rejuvenated intent for a healthier, happier year ahead.

STRENGTH

RESISTANCE TRAINING – Developing lean muscle mass is essential in sculpting a strong, energized body. Load-bearing exercises with machines, free-weights and/or resistance bands are beneficial for athletic performance, everyday functional movements and can contribute to many significant health benefits. When force is applied to muscles and bones, it stimulates them to work harder, adapt and grow stronger. With an increase in skeletal and muscular strength, it may ease conditions like osteoporosis, improve motor function and help in the prevention of injury. Muscle is also metabolically active tissue. As a result, in order to sustain one pound of muscle, the body needs to work much harder, hence, boosting your metabolism and burning calories. Aim for two to three days per week of strength training and include full-body workouts that focus on compound exercises - moves that work multiple muscles at a time. CARDIO TRAINING – Implement aerobic exercise to get the blood pumping and muscles working. With consistent cardiovascular activity, it promotes the active production of nitric oxide, the body’s natural vasodilator that relaxes and expands the arteries. With an increase in blood flow and widening of arterial passageways, it may improve cardiovascular health by lowering blood pressure, bad cholesterol, eliminating waste

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FITNESS

components and regulating blood sugar levels. Additionally, cardio is a great metabolism booster which helps to burn off those unwanted pounds and/or build, sustain lean muscle mass. Experts recommend 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week (or a combination of moderate and vigorous activity). Consider walking, running, cycling or partaking in an aerobics class. MOBILITY TRAINING – Stretch out those muscles for improved flexibility and range of motion. Daily activities and/or mental stress can promote muscular tension and strain, therefore lengthening tight muscles is important to improve circulation and relieve soreness. An increase in blood flow throughout the body will help to deliver nutrients to muscles and organs, thus aiding with injury prevention and daily performance. Implement stretching into your regimen by performing static and dynamic techniques like quadriceps and triceps stretches or walking lunges and jumping jacks - respectively.

BALANCE

BREATHE IN, BREATHE OUT - Balance the state of your mind by doing one thing that keeps us all alive – breathe. Stress can be a common daily occurrence, and especially with the recent global pandemic disrupting our everyday routines. This may lead to elevated feelings of anxiety generating emotional and physical symptoms. However if there is a constant flow of cortisol, a stress hormone that weakens the immune system, this can lead to wear and tear of the body —aging the heart, shrinking the brain and suppressing sleep. Implement deep breathing techniques to get oxygen flowing throughout the body, activating calming nerves and relaxing the muscles. Deep, slow breathing can also signal your body (and brain) to come out of fight or flight mode. Take relaxed, deep breaths from the belly — exhaling longer than you inhale. Partake in yoga, meditation or tai chi to harness and tame your worries. OUTDOOR THERAPY – Savour the time you spend outside, as it can generate feelings of happiness and boost wellbeing. Natural spaces offer therapeutic benefits from hearing the peaceful sounds of nature, breathing in fresh air to seeing the awe-inspiring beauty nature has to offer. In fact, eco-therapy is thought to positively affect the brain chemicals linked to mood, easing symptoms of anxiety, depression, even S.A.D (seasonal affective disorder). Boost your mental energy by connecting with Mother Nature every day.

LAUGH OUT LOUD – Laughter is a natural tranquilizer. It stimulates feel-good endorphins that improve mood, elevate self-esteem, and induce feelings of calmness. Being able to see the brighter side of situations may aid to remedy ailments of the body, boosting the immune system and lowering blood pressure. A good, hearty laugh session also relieves physical tension, leaving your muscles relaxed for up to 45 minutes after. Laughter is indeed the best medicine. Ensure you’re getting a daily dose; listen to a comedic podcast, read the funnies or watch a comedy.

NOURISHMENT

EAT RIGHT – Nutrient-dense foods have healing powers that invigorate the body. Include a variety of wholesome foods such as protein, whole grains, fruits, vegetables and those high in Omega-3 fatty acids. Lean protein, wholesome carbs supply energy and build/repair muscles, tissues, skin and hair. Phytonutrients found in plant foods have anti-inflammatory benefits which fortify the immune system and oxygenate the blood. Eat antioxidant-rich sources such as blueberries, papaya and kale as they may help to defuse free radicals that cause inflammation and promote cellular repair. Heart-healthy Omega-3 foods like wild salmon and flax oil have anti-coagulant and anti-inflammatory properties that improve arterial blood flow, reduce clotting and damage of artery walls. Lastly, slay the sweets and processed foods as they can negatively impact blood-sugar levels and increase bad cholesterol in the body. EAT SLOW – Take time to dine by chewing slower and longer. This helps to stimulate saliva production so the salivary digestive enzymes can go to work metabolizing food, even before it reaches the stomach. Our appetite is mainly controlled by hormones which signal the feeling of hunger or fullness. If you take time to enjoy your meal, this increases the level of gut hormones responsible for satiety, signalling to the brain you’ve eaten, thereby reducing appetite and calorie intake. In addition, when you eat too fast, you’re swallowing air impeding the breakdown process, causing that bloating sensation and hindering your digestion. Try to chew at least 25 times, until food loses its texture. The more work done at the top, the less work done in between and at the bottom! EAT OFTEN – Graze on real, wholesome mini-meals throughout the day. Eating frequently will assist the body to perform at its optimal best, as it’s not working as hard to break down a sizeable meal. The less volume of food, the less chance of discomfort like

DANIELA DEFEO is a published health/fitness author, certified health coach and wellness ambassador. She encourages a holistic approach to wellness by advocating the importance of nutrition, exercise, self-care and sustainable living. Connect with her for fitness and nutrition programs, content/brand collaborations, healthy recipes, fit-tips and insightful articles.  DEEVITAREFLECTIONS  DEEVITAREFLECT  DEEVITAWELLNESS.COM

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“Optimal health and wellness begins with a strong mind and body.” constipation and bloating. Grazing will also aid in regulating blood sugar, hormones and keeps you satisfied to prevent overeating. Smaller meals will help to boost your metabolism as your body is continually in a state of burning food for fuel, hence, revving-up your metabolism. Stay on track by keeping the right foods in arm’s length. Meal prep is key.  Optimal health and wellness begins with a strong mind and body. Regardless of situational circumstances, your health must take first place before it takes charge of you. Whether you’re looking to lose, maintain weight, build muscle and/or minimize anxiety and stress, it’s important to be purposeful in your day-to-day actions. With a few mindful inclusions through diet, physical activity and meditative practices, you can achieve and sustain a healthy lifestyle, in spite of what’s happening in your life and outside your window.

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REJUVENATION WORKOUT ROUTINE 1

DYNAMIC STRETCHING (Pre-workout)

• Jumping Jacks 12-15 reps • Arm Circles 10 reps per arm • Walking Knee Hugs 5 reps per leg

FULL-BODY WORKOUT Perform 2-3 sets x 8-12 reps. Equipment, set of dumbbells.

• Body-weight Squats • Push-ups (easier variation, perform on bended knees) • Dumbbell Shoulder Press • Dumbbell Back Row • Dumbbell Bicep Curl • Ab Crunches

STATIC STRETCHING (Post-workout)

• Quad Stretch (20-30 seconds per leg) • Standing Forward Bend (20-30 seconds) • Shoulder Stretch (15 seconds per shoulder) • Overhead Triceps Stretch (15 seconds per arm)

The ultimate prebiotic to relieve gut issues and support a healthy microbiome

NUTRIFOODS SPECIAL PROMOTION

CARSTEN HAGEN, PRESIDENT, NUTRIFOODS AND FOUNDER AND PAST CEO CHOSEN FOODS Whoever said “trust your gut” obviously doesn’t suffer from embarrassing, painful and chronic gut issues. We still have a lot to learn about the gut microbiome, but we do know abundance, diversity, and fermentation of good gut bacteria are key factors. Probiotics have been touted as the path to good intestinal bacteria. Often overlooked is what you feed the good bacteria to make them flourish; if they do not have the food they need, the probiotic value could be going straight down the toilet. Unsurprisingly, what we eat effects our gut microbiome, and diets high in prebiotic fibres are shown to benefit gut health. Prebiotics are the food for your gut bacteria that travel through the gastrointestinal tract intact.

Sugarcane fibre? … The plant the whole plant and nothing but the plant K-fibre™, the single ingredient in happiGut™ is made through a low temperature, chemical- free process and 95% of the sucrose is removed. What remains is nutrientdense prebiotic fibre with phytonutrients and trace vitamins. The cell wall components are preserved and result in a high 87% content of total dietary fibre in the form of a fine powder. In contrast to isolated or purified fibres found in many supplements, the fibre from sugarcane contains the biochemical complexity naturally occurring in cell walls of fruits and vegetables, an optimal source. happiGut™ (Kfibre™) contains soluble and insoluble fibre with inherent micronutrients and polyphenols. While most fibres are rapidly fermented early on in digestion, happiGut™ fibre is the only university researched prebiotic that is scientifically proven to be fermented slowly along the entire digestive tract nourishing the entire gut. Through this fermentation process, Short Chain Fatty Acids (SCFAs) are synthesized such as butyrate. Scientists believe that SCFAs are a key link between diet, the gut microbiome, immune system function, and the respiratory microbiome – ultimately, your health.

happiGut™ - the natural dietary assist There are many ways to address chronic gut symptoms including Low FODMAP diets and supplemental interventions. happiGut™, a whole plant product, helps normalize digestion, improves gut transit time and decreases daily digestive distress such as bloating, gas, constipation, acid reflux and IBS and is FODMAP friendly certified. If you live with digestive symptoms or food intolerances that keep you from an optimal healthy digestion, then happiGut™ is for you. Simply add a teaspoon to 1 glass of water daily or easily add a boost of fibre to drinks, snacks and meals. happiGut™ is a whole food, complex, un-purified prebiotic dietary fibre for gut health management and microbiome support that equals pure prebiotic power for all stages of life and diets, this includes children on solids to great-grandparents and everyone in between.

NATURE'S PATH SPECIAL PROMOTION

7 Things About Organic Food You Didn’t Know ARJAN STEPHENS GENERAL MANAGER NATURE'S PATH, CEO QUE PASA

One of the most common google searches related to organic food is: “Is organic worth it?” As the General Manager of a familyowned organic food company (Nature’s Path Organic Foods), you can probably guess where I stand. I’d like to lay out seven things you may not have considered when asking yourself whether or not to choose organic. You might just discover something you didn’t know about your food!

Organic food is shown to have more nutrients A major study done in 2014 concluded that switching to an organic diet can increase anti-oxidants in a person’s diet by 20-40%. That’s the equivalent of adding two daily servings of fruit and vegetables! Yes, it is that easy. Plants grown organically produce higher levels of nutritious compounds to protect them from pests and disease. Eating them increases their nutritional value. In conventional agriculture, the synthetic chemicals used eliminate the need for plants to produce these natural defence mechanisms, therefore reducing their nutritional value. Why take away plants’ superpowers?

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Organic food is the best way to avoid a headline-making pesticide linked to cancer

There aren’t too many household-name-pesticides, but glyphosate (the active ingredient in Round Up®), might just become the first. Apart from being the most commonly used pesticide in history, glyphosate, and the creators of it (Bayer/ Monsanto) are being held responsible for an increasing number of cancer cases in the United States. This past summer, Bayer paid out nearly $11 Billion to settle thousands of lawsuits claiming glyphosate causes cancer. Glyphosate and other toxic synthetic pesticides like it, are strictly prohibited from use in organic farming. Also, the rapidly declining global bee population is mainly attributed to the use of glyphosate and other toxic pesticides. Bees of course, pollinate almost one third of all our agriculturally grown food in the world. So if the ever-increasing use of glyphosate (and other pesticides) on conventional food crops is alarming to you, choose organic whenever possible.

Switching to organic can reduce pesticides in your body in as little as 7 days Glyphosate use is so widespread that it has become nearly ubiquitous in our food system and our atmosphere. We now know that the food we eat is the most common source of exposure to glyphosate. But there is some good news about our body’s ability to eliminate this harmful chemical pesticide. New studies have shown that switching from a conventional to organic diet can reduce glyphosate levels in your body by 70% in as little as 7 days.

Organic farming can reverse climate change

Yes, you read that right. Not only is eating organic better for your long-term health, it’s also better for the planet. Soil is one of the most important aspects of organic farming. In fact, one of the foundational

tenets of organic farming is based around building healthy soil in order nourish and grow healthy plants. Healthy soil can do many things, and one of them is becoming a dark horse of the climate change reversal conversation: its ability to sequester carbon. When carbon has nowhere to go, it remains in our atmosphere or enters our oceans, causing acidification of the water. Through a few simple organic and regenerative organic farming practices (like using cover crops and crop rotation), enormous areas of farmland could draw carbon from the atmosphere and hold it in our soil – where it can be used to grow more healthy plants!

Organic farms have more biodiversity

At Nature’s Path, our mission is to always leave the earth better than we found it — organic farming makes that possible. Without the harmful synthetic chemicals used in conventional agriculture, life on organic farms has the opportunity to grow and thrive. From the tiniest microorganisms in the soil to insects, birds, and more – organic farms have been proven to have 30% greater biodiversity. Why does this matter? Biodiversity doesn’t just make for a healthy farm – it makes for a healthy world. When species are given the chance to live in harmony, without intervention from deadly pesticides, a balance is achieved, and pests and disease are kept in check. Just like a house with everyone happy and constantly cleaning up their own rooms.

Organic food has the smallest carbon footprint There are many factors to consider when calculating the carbon footprint of anything. When thinking about the carbon footprint of our food – people tend to focus most on the distance it travelled to reach their plate. But these “food miles” actually only account for 11% of its carbon footprint. How our food is grown, on the other hand, makes up the vast majority of its carbon footprint – at 83%.

Because of the lack of chemical inputs in the form of synthetic, petroleum-based fertilizers and pesticides, organic food once again comes out on top – even over local food – for carbon footprint. Not that we don’t love ‘farm-to-table’, because every bit helps, but now you know what is really making the biggest difference.

Organic crops are more resilient in extreme weather

There’s a long-term food systems study by the Rodale Institute that’s been examining organic and conventional grain cropping systems in North America over the last 40 years. It’s the longest-running study of its kind and, among other things, has shown that organic grains fare better, and produce 40% more in times of drought and extreme weather compared to conventional grain plants. Looking into a future of global warming, this is something that deserves our attention. The way our food is grown greatly impacts its ability to withstand unprecedented and unpredictable weather patterns, and therefore survive until harvest in order to feed us humans. Think about the regular stories on the news these days about drastic and irregular climate changes. For instance, in 2019 when Los Angeles experienced its first snowfall in decades. Organic farming is the best way to future-proof our food systems. And a bonus: Organic is about so much more than just avoiding chemicals (although that’s good!) Organic is about avoiding synthetic fertilizers, pesticides, herbicides, GMOs, artificial ingredients, and embracing soil health, the health of the planet, and your personal health. But it also represents so much more. The Certified Organic logo in fact, covers hundreds of issues in the food production system. It is regulated by certifying bodies with standardized requirements, so you can make one simple choice (Certified Organic) and feel comfortable your food was grown and produced with some of the highest possible standards on a wide variety of important issues. I truly hope that if you ask yourself “Is organic worth it?” now, your answer is an unequivocal “yes” — for your health, the health of your family, and the planet.

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Connect with our super inspiring Vista Ambassadors this issue for wellness tips, healthy recipes, fitness advice and more.

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 TONI VANDENBRINK is a Dietetics student at UBC who loves making, eating and talking about everything food related! She shares easy and fun recipes featuring local ingredients along with some nutrition tips thrown in. She is passionate about de-bunking diet culture and using food as preventative medicine. FUN FACT “I have a Bachelor of Science degree from Mount Royal University, where I also played varsity volleyball!”  TONIVANFOOD

AMBASSADORS

 FABÍOLA DONADÃO’s personal experience with her son’s cancer diagnosis led her to study and become a first-class honours graduate of the Institute of Holistic Nutrition. She has been a holistic practitioner since 2015, and has worked in collaboration with medical doctors on cancer research. Her practice is based on restoring your natural balance through the healing power of foods, energy medicine and yoga.

FUN FACT Fabiola originally started with animal nutrition and has healed many furry friends before shifting her practice to human wellbeing.  FABULOUSHEALTH_

 VINNY BHARATI is a vegetarian food photographer and blogger who shares her passion for food through her Instagram page. She hopes to inspire others to adopt and prioritize a balanced diet which includes eating intentionally, ethically and intuitively, no matter how busy life gets!

FUN FACT “While I love baking, it’s not something I do full-time! I work as an accountant and am currently pursuing my CPA designation.”  EATSWITHVINNY

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AMBASSADORS

 SAM JAYE is the self-taught recipe developer behind @peanutbutterand.sam – an Instagram account dedicated to sharing unique and flavourful recipes that are both affordable and accessible. Her approach to food is based on anti-diet and all-foods-fit principles, and she firmly believes self-care and self-compassion both start in the kitchen. She shares plenty of glutenfree and plant-based recipes to help ensure everyone is able to access joy through food! FUN FACT She will be pursuing her Master’s degree specializing in eating disorder phenomenology and treatment beginning in the fall of 2021!  PEANUTBUTTERAND.SAM

 FARHANA JOGIAT is a food enthusiast who enjoys experimenting and sharing her mom’s recipes. Her day-time job is supporting newcomers to Canada where referring families to access nutrition programs is often one of her top priorities. She is passionate about using essential oils and believes you can find healthy remedies right in your kitchen pantry!

FUN FACTS Born in Zambia and grew up in Malawi. Farhan loves to procrastiBAKE. Farhana funded two water wells in Malawi through her Lettering for Charity project  FOOODLICIOUS

Find us @VistaMagCanada and follow #VistaMagCanada and#VistaAmbassador. We have you covered for all things health and wellness.

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F E AT U R E D P R O D U C T S  The NINJA® FOODI™ COLD & HOT

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 Colossal cooking capacity with a small countertop footprint, the NINJA® FOODI™ 8-IN-1 DIGITAL AIR FRY OVEN can air fry, roast, broil, bake, toast, dehydrate and warm—all in one appliance. When you’ve finished preparing your delicious meal, reclaim your counter space by simply flipping up the oven to clean and store.  NINJAKITCHENCANADA

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Find Your Halvana Mark Stein, CEO of Halvana, a line of tahini-based shelf stable products, shares with us his story and what makes Halvana a truly unique brand.

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ORGANIC ENTREPRENEUR

Your brand makes incredibly delicious hummus, tahini, and halva. Why are these great options for health-conscious foodies? Tahini, plain and simple is the ultimate superfood — high in iron, protein and contains a myriad of phyto-vitamins. The list of advantages that come from incorporating sesame seeds and pure tahini into your everyday diet is long — helping to prevent diabetes, reducing blood pressure lowering cholesterol, great for digestion and encouraging bone health. I am happy to be the first brand to make this core ingredient become exceptionally delicious, accessible and so convenient to the North American consumer. Halvana’s tahini is called “Tahini Squeeze”. It’s the first no fuss, ready to use and squeeze right out of the bottle tahini. Available in classic, pesto and hot chilli flavours. Our motto is “Squeeze on Everything” and we mean it! Halva used to be a sticky and tricky dessert to buy and enjoy. We increased the tahini content to 70%, making our iteration of halva soft, creamy and so tasty. In fact, I think we may have invented the first healthy dessert. High in protein and iron, sweets have never been made healthier. I’d choose our halva over any chocolate, sweet or cake any day of the week! Our hummus is enriched with 30% tahini and intelligently portioned in a 175g tin that happens to be shelf stable. The idea here was inspired by the typical experience most people encounter with store bought hummus. They consume half of it, and let it linger in the fridge uneaten so when they revisit it, the hummus is stale or bad and then tossed out. Also, regular hummus cannot travel safely and goes bad quickly. Halvana is the first “on demand” hummus and can be stored in your pantry, backpack or glove compartment — enjoyed anywhere, anytime. Fresh hummus on demand!

Mark Stein

How do you make all-natural yet shelf stable products? What’s the secret? I can tell you, but you have to promise to keep it confidential! Halvana has discovered a milling process using sesame seeds that are fire roasted and then directly stone ground. No water can enter this process and separation is minimal. With no moisture or overt separation, we have a safe shelf stable product. The halva is made with tahini and cane sugar, so on its own lasts for years without refrigeration. Hummus on the other hand is a highly volatile, sensitive product which goes bad very quickly. Our solution? Sealing it fresh the moment after its manufactured by artisans. Our sealing process renders Halvana hummus shelf stable for years when unopened and this is achieved without using any preservatives or additives. Please tell us about the miller using Syrian stones to make tahini that you met on your 2016 trip through the Mediterranean, Middle East, and Africa. My background for the last 20 years is all about traveling the world and being inspired by unique cultures of manufacturing. It’s really the

“ Bringing to a discerning mass market food treasures that have modern efficacy and relevance.” V I S TA M A G A Z I N E . C A

ORGANIC ENTREPRENEUR

tradition, know-how and people that commit themselves to continuing a process that is so special, it defies trend. I started to visit sesame seed millers in countries like Turkey, Greece, Israel and Jordan that were unified by an ancient process of stone milling and a knowledge of sourcing sesame seeds from the cash crops of Africa. You can check out one of the massive Syrian stones spinning and pulverizing tiny sesame seeds to produce a magical Tahini on our web site. You simply can’t duplicate such manufacturing process. It’s funny that despite cultural differences, all the craftspeople I met were identical in the focus on tradition, being very proud of connecting to a process that essentially has been unchanged for generations. What is your favourite thing about running a food business? What inspires you and motivates you?

“ We want to elevate food experiences in multiple grocery categories so a broad range of global consumers can experience these wonderful cultural traditions of the most delicious foods, which happen to also be so healthy!” 34

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Bringing to a discerning mass market food treasures that have modern efficacy and relevance. How cool is it to tweak a flavour profile? Or use an innovative packaging or branding style to entice customers to partake in foods that are part of a historical tradition and to boot, are super healthy and relevant to modern lifestyles? What is the biggest challenge your company ever encountered and how did you overcome it? COVID-19 has really created challenges in terms of access. Knowing we tap true and trusted manufacturing traditions that always yield delicious products bolsters our confidence and inspires us to overcome any challenge we may face. Ironically, in these uncertain times no one wants to venture far from home. Halvana is super relevant. People can store our product and not worry about expiration. They can consume on demand with no worries about frequenting stores often because an amazing taste experience is as close as their pantry. What’s your vision for the future? Halvana becoming a global brand recognized for its intensely flavourful food experiences which are preferred and chosen over national brands. We want to elevate food experiences in multiple grocery categories so a broad range of global consumers can experience these wonderful cultural traditions of the most delicious foods, which happen to also be so healthy!  HALVANA.COM  HALVANA

Q+A

Health Coach Emily Aitken shares with us how she took charge of her own health after dealing with some personal health issues and how it has led her to help others do the same.

Rejuvenate and Revitalize with Whole Foods

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Q+A

realized that all I wanted to do with my time was to help others become the best versions of themselves too. In 2019 I finally took the plunge and left my corporate sales job that left me incredibly unfulfilled, and pursued my passion for health. I became a certified Health Coach, and have been committed since to helping others like myself who are sick of feeling sick, and lost on where to start. I help my clients navigate the overwhelming world of health and nutrition, and discover what works best for them. What is your philosophy for living a healthy life? What guides you? Please tell us the story of how you became a health coach. I actually grew up as a picky eater who hated most vegetables and even the idea of cooking! I would only eat a narrow selection of vegetables, had to cover everything I ate in either ketchup or layers of cheese, and had a huge sweet tooth. When it came to cooking a meal, the extent of my knowledge came down to either boiling water or turning on the microwave, which I still somehow managed to mess up! I also had a poor emotional relationship with food—I used it for comfort in all the wrong ways, and struggled with eating intuitively. During my university years, I started to really struggle with my health. I suffered from a variety of unsolved digestion issues, was constantly fatigued no matter how much I slept, and had a seriously weakened immune system. I coasted this way for awhile, ignoring the effects that stress and food were having on my body, and started to accept it as my new normal. However, in 2014 I hit a breaking point and decided to finally take charge of my health. With time, self reflection and a lot of experimentation, I was finally able to start healing myself by adapting different diet and lifestyle habits. Throughout my journey, the biggest thing I learned is that we have absolutely nothing without our health. I

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I’m all about balance! While I think it’s so important to nourish our bodies through food, I’m also realistic and know that sometimes life can just get in the way. The hardest thing about getting healthier isn’t necessarily the diet you adopt, but the habits you form and the consistency you keep. If we go into something with an all or nothing attitude, failure will be so much more likely. Balance is the key to everything. Too much restriction can not only lead to mental stress and food anxiety, but it’ll inevitably make you miss out on life! There are so many amazing things in this world, and we need to let ourselves let loose and enjoy even the not so healthy things sometimes, in order for us to stay fulfilled and motivated for the future. You really can have your cake and eat it too! What does your coaching work look like from day to day? These days everything I do is completely virtual! At first this was an adjustment, but it’s definitely been a hidden blessing because I now have the opportunity to work with people from all over the world! Everyday is a little bit different depending on how many client sessions I have, but in between them I usually catch up on emails, design client meal plans, and test out new recipes! I’m also currently studying for my NASM personal training certification as well,

“ Throughout my journey, the biggest thing I learned is that we have absolutely nothing without our health. ” so these days I’ve been doing quite a bit of studying in between it all. What’s the best pathway — in terms of nutrition, exercise, or whatever else — towards rejuvenation? I truly believe that the #1 thing we can do for our health starts with the food we put into our bodies. There are other factors of course that go into living a healthy lifestyle (like sleep, hydration, exercise, etc), but in my opinion the best place to start that will give you the most drastic results, is through food. Focusing on eating real, unprocessed foods and lots of veggies will make such a dramatic difference in your life and to feeling rejuvenated. My advice would be to start adding nutritious things into your diet first, instead of taking anything away. Over time you’ll start to crave these healthier foods, and the unhealthier foods will be easier to take away. In your experience, what are the factors that most often sabotage a person’s intentions to live a holistically healthy lifestyle? Having unrealistic goals and not fully understanding your motivation behind your goals. It’s so important to understand why it is you truly want to become healthier, and envisioning what that version of yourself looks like. This will help motivate you throughout your health journey, and make it easier to form life long habits. When forming goals it’s important that they be specific, measurable, and actually attainable! It’s great to dream big, but it’s equally important to start small and celebrate all the little victories along the way. What’s your dream for the future? My dream is to help as many people as I can transform their lives through the foods they eat and the ways they move their bodies. It’s never too late to start, and every day is a chance to change!

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Q + A RECIPES

Cinnamon Vanilla Protein Pancakes with Strawberry Chia Sauce Makes 1 Serving

Ingredients Pancakes • 2 eggs • 1 ripe banana (the spottier the better!) • 1 scoop vanilla protein powder (I use Detox Organics brand - it’s the best!) • 1 tsp baking powder • 1 ½ tsp cinnamon • ¼ tsp nutmeg

Strawberry Chia Sauce • 1 cup sliced strawberries (fresh or frozen work) • 1 tsp chia seeds • 2 tsp real maple syrup • ½ tsp cinnamon

Instructions 1 In a medium sized bowl, mash your banana well with a fork. 2 Add in your eggs and whisk together with the mashed banana until well combined. 3 Add in your protein powder, baking powder, cinnamon and nutmeg and stir together until all the dry ingredients are well incorporated. 4 Heat up a non-stick pan on medium-low heat. You may need to add a little oil here, depending on your pan’s non-stick ability. Place a few spoonfuls for each pancake, and flip once you start to see bubbles form at the top. 5 While pancakes are cooking - get started on your strawberry chia sauce. Simply heat up your strawberries in the microwave for 20-30 seconds or so, and then mash together with a fork and combine with the chia seeds, maple syrup, and cinnamon. 6 Once your pancakes are done, get stacking! I love to spread a little bit of the sauce in between each pancake, and then pour the rest on top. I also love adding in a generous drizzle of all natural peanut butter as well—really makes it feel like a PB&J!

Tips • Every stove is different, so definitely test out one pancake first to make sure your heat isn’t too high. • To make these pancakes extra thick and fluffy, simply use any kind of egg mould you have! I have some silicone ones which work great! • I love using my vanilla vegan protein powder from Detox Organics for this recipe. It has great flavour and contains a whopping 21 grams of plant based protein!

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Amazing Benefits of CBD Oil We Might Not Know KEITH J. MEYERS

CBD continues to make controversial headlines in the medicine and healthcare industry. The natural remedy is being given a lot of coverage on social media because of its medicinal benefits. The compound is being advertised for providing relief for depression, stress, and anxiety and is also being marketed for promoting a normal sleep pattern. Apart from these claims, CBD has also been misunderstood as something that uses the ‘high’ effect. Let us tell you that even though CBD comes from the hemp or marijuana plant, it doesn’t cause any intoxication or ‘high’ because it contains a very small amount of THC. The good thing is that there’s growing awareness regarding the health benefits of CBD oil and that’s why many people are considering it as a good option for health and wellbeing. Because of its health benefits, even pet owners are considering it for their beloved pets.

Surprising benefits of CBD oil

Since CBD is gaining momentum in the world of wellness and medicine, more scientific research and studies are on the way to confirm its benefits. CBD oil is now widely regarded as an effective treatment for alleviating pain —- here’s what you need to know about the surprising benefits of CBD oil that are making it so popular:

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CANNA.MED.ED

“…there’s growing awareness regarding the health benefits of CBD oil and that’s why many people are considering it as a good option for health and wellbeing.”

Sleeplessness and anxiety

CBD oil is treating anxiety, depression, PTSD, and sleeplessness very effectively. It has the ability to interact with the brain receptors and increase the production of serotonin, which is a neurotransmitter that helps the body to regulate social behaviour and mood. CBD oil works similar to anti-depressants but they are more natural as compared to them. People who find trouble sleeping due to PTSD or any form of depression or anxiety can find relief through CBD oil. You can visit www.healthcanal.com to find the best CBD oil products for treating sleep disorders.

According to the Alzheimer’s Association, around 14 million Americans will be suffering from Alzheimer’s by 2050. Although it’s a long way to go until then, these statistics are rather alarming. Recent research shows that CBD oil can be good for brain health and can protect it from diseases such as Alzheimer’s, Parkinson’s, and dementia. Though researchers are conducting more studies in this regard, there have been cases where the brain health is improved due to CBD oil usage. 5

Relief from chemotherapy

CBD oil provides support to cancer patients undergoing chemotherapy. An article published in the British Journal of Pharmacology suggests that the use of CBD oil can reduce vomiting and nausea in animals. In a human study, people who suffered from nausea and vomiting due to chemotherapy got relief when given CBD. CBD oil also reduced the side effects of chemotherapy such as pain and inflammation. Most of the cancer patients claimed that they experienced relief and a reduction in pain and discomfort due to chemotherapy.

Neuroprotection

Inflammatory skin conditions

CBD has anti-inflammatory and anti-bacterial properties which can be very helpful if you’re suffering from inflammatory skin conditions. It also exhibits anti-itch, anti-cancer, and anti-aging properties and can be very beneficial for skin related issues. According to some experts, the CBD oil interacts with the skin’s endocannabinoid system to produce desirable effects. Some of the conditions that can be treated using CBD include itchy skin, acne, psoriasis, pain, atopic dermatitis, and skin cancer.

Heart health and blood pressure 6

Anti-seizure

CBD is considered as a possible treatment for epilepsy although it hasn’t been declared as a cure for it yet. The research in this regard is still underway as researchers are finding out the dosage of CBD that can reduce the number of seizures in an epilepsy patient. The FDA has also approved a medicine containing CBD for treating a rare form of epilepsy and thus there are hopes for CBD oil as a treatment for this medical condition in the near future.

According to The American Society for Clinical Investigation, CBD can be effective for lowering blood pressure and also the stroke volume in heart patients. In one study, the patients were exposed to stress and it was found out that administration of CBD oil decreased their blood pressure and improved the overall heart health. Since CBD is equipped with anti-inflammatory and antioxidant properties, it can prevent many other heart related diseases.

KEITH J. MYERS is Editor in Chief of the Health Canal. He has overseen and directed the editorial growth and skill of their website since 2012. Before joining Health Canal, Keith was a writer and editor who covered topics in CBD, health, science, and wellness.  HEALTHCANAL.COM

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PALEO RECIPES

Everyday We’re Brusselin’ KIRSTEN BUCK, HN

Brighten up your dinner table with this colourful, nourishing, antioxidant rich Roasted Brussels Sprout Salad with Blackberry Balsamic Dressing.

After indulging in all the chocolates, snack mixes, and boozy drinks during the holidays, there comes a point where I just crave all the fresh food. Like my body is saying “Okay, the time has come, feed me some vegetables please!”. One vegetable that gets more love these days than they used to, brussels sprouts, are one of my favourites! To me, they are delicious raw or steamed, but I especially love brussels sprouts roasted in olive oil with plenty of fresh bright toppings.

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“ The benefits of brussels sprouts are seemingly endless!” The benefits of brussels sprouts are seemingly endless! Mostly importantly, they’re packed with vitamins, minerals and antioxidants which help to make us feel rejuvenated from the inside out. For this recipe, the brussels sprouts are kept simple by tossed in extra-virgin olive oil and lightly seasoned with salt and pepper. They are then roasted for 20-25 minutes until tender, and perfectly crisp on the edges. Sweet & tangy Blackberry Balsamic Dressing made with fresh antioxidant rich blackberries and sweetened with raw honey balances the earthiness of the brussels sprouts perfectly. Serve the brussels sprouts as a family style side dish, sprinkled with crunchy pomegranate, mixed nuts, and fresh chopped parsley for colour and brightness. While this recipe is easily served as a side, simply add cooked red quinoa, mix with fresh arugula, roasted beets, and chicken and it’s transformed into a nourishing meal perfect for a family of four. The dressing recipe makes a little extra, so if you are only planning to make the side dish option, be sure to store any leftovers in an airtight container, and use throughout the week on salads, roasted vegetables, and proteins.

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  BUCKNAKEDKITCHEN.COM

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PALEO RECIPES

Roasted Brussels Sprout Salad with Blackberry Balsamic Dressing Serves 4

Ingredients Blackberry Balsamic Brussel Sprouts • 1 pound brussels sprouts, rinsed well • ½ tablespoon olive oil • pinch salt and pepper Toppings • ¼ cup Blackberry Balsamic Dressing, plus more to taste • ½ cup pomegranate arils • ¼ cup mixed chopped nuts • ¹/³ cup fresh blackberries • Fresh chopped parsley

Blackberry Balsamic Dressing • ¾ cup fresh blackberries • ¼ cup olive oil • ¼ cup balsamic vinegar • 1 tablespoon water • 1 teaspoon dijon mustard • 3 teaspoons liquid honey • 1 clove garlic • salt and pepper, to taste To make it a meal add • 1 cup cooked red quinoa • 2 medium roasted beets, chopped • 5 cups baby arugula • 2 roasted chicken breasts, sliced

Directions 1 For the blackberry balsamic dressing, combine all the ingredients in a blender. A small blender like a magic bullet works perfectly for dressing, as does an immersion blender. Blend the ingredients until smooth. Season with salt and pepper to taste, and set aside. 2 For the brussels sprouts, preheat the oven to 400°F. Trim the ends of the sprouts and halve lengthwise. Scatter on a rimmed baking sheet, and drizzle with the olive oil. Season with salt and pepper, and toss to coat evenly. Roast for 20-25 minutes until fork tender, and edges are lightly crisp, flipping halfway through. 3 Scoop the roasted brussels sprouts into a serving dish, and drizzle with the Blackberry Balsamic Dressing. Lightly toss, then sprinkle in the pomegranate seeds and mixed chopped nuts. Add the fresh blackberries for more texture, and a sprinkle of fresh parsley. Serve warm, or refrigerate and serve cold. To turn this side into a full meal, toss the brussels sprouts with fluffy cooked red quinoa, beets for earthiness, and baby arugula. Serve with roasted chicken breast.

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DAY IN THE LIFE

Quincy Barker

Baker enthusiast, Quincy Barker, shares with us what it means to live a dairy-free life. Please tell us about your journey to living dairy-free. It started when I was a young child. Dairy never agreed with me and back then the alternatives just weren’t as accessible. When I was 13 years old, I was diagnosed with ulcerative colitis. As I tried to navigate my way to remission, one commonality kept reoccurring – dairy. More than ever, it caused me pain, inflammation, discomfort, low energy levels and took me ten steps back from where I wanted to be. As I began to slowly cut dairy from my diet, I also started to see positive results. The better I started to feel, the less I wanted dairy, which has led me to be completely dairy free now for about twelve years. Since I have such a sweet tooth, it has led me to baking and enjoying treats that are nutritiously dairy free. What’s your go-to workout? My go-to workout would have to be functional strength training. I love how versatile it is, in that it can be high-intensity, low intensity, with or without equipment. I love that it gets you sweating while building and strengthening muscles that you use in everyday life. I love to workout outdoors in the fresh air, but I’m not a big fan of Canadian winters, so I am now working out in the basement as gyms are currently closed. I enjoy low to medium weight with high reps because it gets my sweat on and I always feel great mentally and physically afterwards. What does an average day in your life look like? What’s the best thing you get to do in a day, and the hardest? An average weekday for me would be getting up around 6:15am, getting at least a 45-minute workout in, followed by a protein shake (dairy free, of course!). I would then head to work where I get to pursue another passion of mine, teaching music. I love working with youth and creating music together. It isn’t an easy job, but it is often very rewarding. After a loud and energetic day of working with kids, I get to come home to my supportive partner and cat. Since I usually get home before my partner, I like to squeeze in some dairy-free baking before dinner. I find baking to be a relaxing and enjoyable activity to help me unwind from the busy day. It also offers a delicious reward at the end. After dinner in the warmer months, we go for a walk almost every night to talk and share news about the day’s events, while also unwinding with some light exercise.

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What’s the best advice you could give to someone who is just new to living dairy-free? Making any changes to our diet can be challenging and overwhelming at times. To transition successfully to living dairyfree, start small. There are many staple items that are an easy and accessible place to start, such as replacing your regular milk with a plant-based milk, switching up your ice-cream to a coconut-based version, or changing that block of cheese to a dairy-free version. You may need to experiment with brands to find what you like, but it can be a fun experience, especially when you find “the one”. As you take that next step further, my biggest piece of advice would be to always read ingredient labels. There have been so many times I assume there couldn’t be dairy in that, yet to find out that there is. It only takes a moment to read over the ingredients and it is so worth it. Why is there milk in a hot dog or rice crackers?! If you managed to realize your wildest dreams, how would the world look different? This is a tough question and others might only understand this if they have had food sensitivities, but I would wish that we use food in a proactive way in order to prevent illness, heal and energize our bodies. This is the point of food, but it isn’t always used this way, especially in North America. The internet has changed the way we think about food and for me, my wish is that through my dairy-free life, I can help inspire others to take that step towards the dairy-free life that they may have been wanting to take but haven’t been sure how to do so. The more we listen to our bodies, the better relationship we will have with our bodies, physically and mentally and I wish that connection for everybody.  ITSMEQUINCYB

Dealing with the Ups and Downs of Life THALIA CHARNEY, MA, HOLISTIC NUTRITION & WELLNESS COACH NUTRITION AND HEALTH EDUCATION MANAGER, NOW FOODS

The Modern-Day Mindset

Here are some practical tips

We pride ourselves on being busy, always on the run! We undervalue our need to just sit quietly, reflect and recuperate, seeing productivity as the ultimate badge of honour. This comes at a cost. Our bodies are in a perpetual state of low-grade stress, throwing important hormones like cortisol out of balance. Hormonal imbalances disrupt our immune system, our sleep quality, our productivity and our quality of life as a whole.

• Accept stress (it isn’t going away). • Create a plan to deal with it. • Seek information or advice to diffuse it. • Take steps to shift the situation and

Don’t Stress About Stress We have all heard that chronic stress can be very harmful to the body. Be that as it may, Dr. Kelly McGonigal, author of “The Upside of Stress,” has an intriguing perspective. She exposes many studies that suggest that our mindset about stress is a self-fulfilling prophecy. Meaning, if you think stress will kill you, then it is more likely to do so. So focus on the upside. When you are stressed, it means that you are motivated to take action. Stress can enhance your performance.

ease the stress (where possible). • Frame stress positively (for example, as a growing experience).

Develop Relaxing Rituals

NOW FOODS SPECIAL PROMOTION

Herbs to Destress Nature has blessed us with many plants that help temper our anxiety. Passionflower has a long tradition of use for nervous tension and insomnia. Ashwagandha is used in Ayurveda for the “wired but tired” person suffering from nervous exhaustion. It is also considered a useful tonic for those suffering from long-term stress. Kava kava has a solid tradition in South America as a relaxing beverage. Today it is used for insomnia and anxiety, especially if accompanied by muscle tension. Two other popular calming agents are l-theanine (from green tea) and GABA (a brain chemical with a calming effect). Since none of these herbs and extracts are especially sedating, most people can use them during the daytime or before bed for a more peaceful sleep.

Quality you can Trust NOW® Foods has been family owned for over half a century. With more than 200 staff dedicated to quality control, it offers safe and effective herbs, essential oils, diffusers and more.

It is crucial to incorporate routines and rituals in our daily lives that allow for downtime and relaxation. We need to give ourselves permission to stop and reflect. Look for ways to transition from frantic to calm — meditation is one proven method. Diffusing essential oils can help ground us through both the act of ritual and the properties of the oils. Try 4 drops each of Ylang ylang, Lavender and Sweet orange. If you don’t have a diffuser, mix two drops of Ylang Ylang and two drops of Lavender into 1 tablespoon of any carrier oil (such as almond oil), and then toss the blend into your warm bath water.

THALIA CHARNEY’s lifelong passion for all things nutrition and healthy living make her the ideal Nutrition and Health Educator for NOW HEALTH GROUP CANADA. With over 30 years in the health industry, her formal training, as well as personal and professional experience, form a strong basis for her speaking and education. Her experience includes an eclectic background in herbal medicine, nutrition, essential oils, green living, meditation, vegetarian cooking, and working as a wellness coach, fitness instructor and personal trainer. Thalia is also the author of two books, “The Confident Shopper: The Guide to Food Labels and Fables” as well as recently released “The Expert Patient: Health is Not a Spectator Sport” available on Amazon.ca.

Vista Issue #134 January/February 2021

Articles inside

Vista Guest Editor’s Letter: Healthy Eating Really Can be Simple!