Vista Magazine Issue #136 May/June 2021 The Spring Cleaning Issue by Vista Magazine

No. 136 MAY/JUNE 2021

The Spring Cleaning Issue

Your Guide to Healthy, Organic Living

Hope Monaco with our Featured Ambassador Recipe: Vegan Tiramisu Cups

Tea as Medicine 44

Kick the Comparison Habit

Moringa's Healing Impacts 16

Laughter's Powerful Benefits 11

SPRING FORWARD FOODS Springtime nourishment with Certified Health Coach Nadia Syed

ORGANIC ENTREPRENEUR

SucSeed's Emily Bland 24

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

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

Detoxing with Cannabis 42

DAY I N T H E L I F E

Anna McGarvie, The Gut Nerd 46

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GUEST EDITOR'S LETTER

Eat Breakfast Even if You Are Intermittent Fasting One of my most favourite meals of the day is Breakfast, and since I have a social media platform, I usually end up sharing my breakfast either on my Instagram feed or on my Instagram stories. Recently, one of my followers messaged me and advised that it was disheartening to see my breakfast pictures as she had not been able to eat breakfast-style meals for over a year since she had been intermittent fasting. That statement surprised me because intermittent fasting is not about the timing of when you eat the first meal of the day, but rather it is all about what you eat for the first meal of the day. Whether it’s 8 a.m. or 2 p.m., my first meal of the day is breakfast. Breakfast is often the most important meal of the day for me. Breakfast breaks the fasting period, and your body is ready to have some fuel to function. It replenishes your supply of glucose to boost your energy levels and alertness while also providing other essential nutrients required for good health. So whether you are fasting for 12, 14 or 16 hours, you should start your day with breakfast. Give your body a boost of energy with a balanced bowl of goodness. I usually like to start with a warm breakfast like cooked eggs, veggies, and cheese in the fall and winter months. I stick with a protein-rich yogurt fruit bowl or a refreshing smoothie for the spring and summer months. Featured on the cover of this issue is one of my favourite breakfast bowls. The slightest effort will go into making your bowl, and you can never go wrong with your toppings. My typical bowl will have the following: plain dairy-free yogurt or Greek yogurt, two fruits (one of them always has to be some sort of berries for that antioxidant power), mint leaf for some freshness, a mini scoop of peanut butter with strawberry jam or honey drizzle, nuts, and a date rolled with nuts or a small piece of energy bar. I try not to snack much between meals, so this bowl is good to carry me over for the next 4 hours until I eat my next meal.

Breakfast Bowl

Ingredients • 1 cup yogurt (dairy-free or regular) • ½ peach chopped • ½ cup blueberries • 1 tbsp almond slices • 1 tbsp peanut butter • 1 tsp organic sugarfree strawberry jam or honey • 1 date ground into a paste and rolled in chopped nuts • 1 mint leaf

Directions 1 Add your yogurt to the bowl 2 Top it with your ingredients and enjoy.

NADIA SYED is a Nutritional Coach that comes from the industry of Clinical Research. She equally believes in the power of modern science and holistic health. She has multiple social media platforms focused on her own journey of health and shares recipes, lifestyle, beauty, health and wellness tips.  NADIASFITNESSJOURNEY

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No. 136

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TA B L E

CONTENTS

10 WHOLE FOODS

6 Foods to Spring Clean Your Diet 11 STATS

Laughter's Powerful Benefits

THIS PAGE Photo by Kirsten Buck

FUNCTIONAL FOODS

Q+A

SANDY KRUSE

CANNA.MED.ED

MENTAL HEALTH

A DAY IN THE LIFE

The Ancient Medicine of Moringa

Spring Toward Health Goals with Nadia Syed

Cleansing Space Cannabis' "Spring & Clearing Energy Cleaning" Benefits Decluttering from Gut Health with the Inside Annie McGarvie 28 FITNESS

Spring Clean Your Workout

The Spring Cleaning Issue

No. 136 MAY/JUNE 2021

Superfoods: A closer look at Chlorella and Spirulina

WHAT ARE SUPERFOODS? If you haven’t heard the term superfood before, it’s like the term superhero; only it refers to exceptional foods. What makes them so outstanding or recognizable? While there are no official characteristics for these notable foods, they are generally known for the remarkable density or variety of important and protective nutrients. In the world of greens, two such superfoods are chlorella and spirulina. While both come in various forms (pills, capsules and bulk), the powdered versions can be enjoyed in a smoothie, added to baked goods (such as protein balls) or sprinkled on any dish. While you can’t go wrong with either, let’s break down the differences.

Chlorella Chlorella is freshwater algae that first gained acclaim in Japan, where it is widely consumed. If you are looking for alkalinizing agents (to counter an acid-forming diet), it contains more chlorophyll, per gram, than any other plant food! For those eating a plant-based diet, chlorella is an excellent source of iron. Other notable nutrients include amino acids (the building blocks of protein), beta carotene (which provides some vitamin A), nucleic acids (used to manufacture our genetic material), vitamins B1, B2, B6, B12, C, K and E, healthy fats, minerals (selenium, magnesium, calcium, and phosphate), growth factors (needed to repair damaged nerve tissues) and digestive enzymes. To benefit from chlorella, which in its natural state is indigestible, only purchase those that have had their cell walls broken. Preliminary pilot trials suggest that chlorella may offer benefits, including immune support, antioxidant protection, blood pressure control and treatment of iron deficiency. However, anyone can enjoy chlorella!

Spirulina Spirulina is blue-green algae. Compared to chlorella, it requires less processing and has a comparatively higher percentage of protein (up to 70%), iron and beta carotene. If eating a plant-based diet, spirulina has all your essential proteins. It also contains many vitamins and minerals (potassium, zinc, calcium, and vitamins B1, B2, B3, B6, B9 and B12) and gamma-linolenic acid (GLA) — a fatty acid thought to help with skin issues and menopause. Spirulina contains phycocyanobilin, a plant nutrient with potent antioxidant and anti-inflammatory properties. Clinical trials have shown that spirulina can lower several cardiovascular disease risk factors like elevated blood triglycerides and LDL-C, otherwise known in lay circles as “bad” cholesterol. It also has impressive effects on allergic rhinitis as well as nasal congestion.

THALIA CHARNEY, MA, HOLISTIC NUTRITION AND WELLNESS COACH NUTRITION AND HEALTH EDUCATION MANAGER, NOW FOODS Thalia’s lifelong passion for nutrition and healthy living makes her the ideal Nutrition and Health Educator for NOW Health Group Canada. With over 30 years in the health industry, her formal training and personal and professional experience form a solid 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 “The Confident Shopper: The Guide to Food Labels and Fables” and “The Expert Patient: Health is Not a Spectator Sport.”

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Chlorella (Algae),” GreenMedInfo, June 15, 2017, http://www.greenmedinfo.com/substance/chlorella-algae. The B12 in chlorella is not considered to be a viable form for those who are vegetarian or vegan. Future clarification is pending further studies. The B12 in spirulina is not considered to be a viable form for those who are vegetarian or vegan. Future clarification is pending further studies. Mazokopakis EE, et al. The hypolipidaemic effects of Spirulina (Arthrospira platensis) supplementation in a Cretan population: a prospective study. J Sci Food Agric. 2014; 94(3):432-437. doi:10.1002/jsfa.6261 Cingi C, et al. The effects of spirulina on allergic rhinitis. Eur Arch Otorhinolaryngol. 2008; 265(10):1219-1223. doi:10.1007/s00405-008-0642-8

NOW FOODS FOR VISTA SPECIAL PROMOTION

BREATHING ROOM

Kicking the Comparison Habit How to clear out comparison and make room for contentment

The dissatisfaction that sets in as we scroll social media. The time wasted fantasizing about what we don’t have. Few of us would say that our addiction to comparison is fueling happiness. This spring, as we clear out the old and usher in the new, why don’t we kick the habit and make space for contentment? The key to this process is understanding what makes us prone to comparison in the first place. What mindfulness experts call “discrepancy-based processing” is part of the issue. We use discrepancy-based processing to notice gaps between what we want and what we have. It’s part of the “doing mode” part of our brains that helps us get things done. So, to ensure that the “doing mode” doesn’t take up the space you need to enjoy simply being, try: 1

Cultivating awareness

“Doing mode” tends to set in when you’re on autopilot. Can you begin to simply notice when you slip into comparison or start thinking about what you don’t have? You don’t need to judge yourself; just become more sensitive to when this kind of thinking kicks in. Awareness is half the battle.

Connecting with the present moment 2

To clear away comparison, reconnect with the present moment. Ask yourself how your body feels and what you are taking in through your five senses. Take five deep, intentional breaths, again asking yourself how it feels to breathe. There is no other goal but to refocus your mind on the here and now. 3

Practicing gratitude

The foundation of contentment is gratitude. What are you genuinely thankful for in your life as it is? Try to think of 3-5 people, events, or elements in your life that bring joy, peace, love—any experience or emotion you want to have. You can write these things down or simply express thanks for them in the moment, letting the truth of your gratitude settle in your heart.

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WHOLE FOODS

6 Foods to Spring Clean Your Diet It’s not all about fasting or juice cleanses. Spring cleaning your eating routine means featuring whole, unprocessed foods with nutrients that give your body targeted support. 1

Natural Nut Butters

In order to do a true dietary spring clean, it’s essential to reduce or cut out sugars. To curb cravings for the sweet stuff, try natural nut butter. Almond, peanut, sunflower — reach for whatever you prefer. All are packed with protein and heart-healthy fats that can give you major energy and reduce food cravings. 2

Raw Carrots

When you choose brightly coloured foods, you know you’re going to get a vital dose of antioxidants. The same pigment that makes red bell peppers so vibrant is the compound that reduces oxidative stress in the body. When you reduce this form of stress, you also reduce your risk of disease and premature ageing. 5

In the spring, your body needs the nutrients available in fresh fruits and vegetables. Plus, munching on raw foods requires extra chewing, allowing your body to register fullness and avoid overeating. Organic carrots are an excellent option; they’re packed with antioxidizing vitamin A, and their natural sweetness makes them easy to snack on. 3

Farro

Cutting out processed grain-based foods like white bread can go a long way towards supporting more stable energy levels after a lethargic winter. Unprocessed whole grains like farro provide that boost while delivering high levels of protein, iron, magnesium, and fibre.

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Red Bell Peppers

Celery

In the spring, it’s vital to increase your fluid intake; the winter tends to be a time when many of us don’t hydrate as well as we should. By adding water-rich produce like celery to your diet, you can boost your body’s fluid levels. Plus, the fibre in celery helps promote feelings of fullness. 6

Kimchi

Don’t forget to support your gut health with fermented food like kimchi. This spicy Korean dish, made from vegetables like cabbage, is rich in probiotics that feed “healthy bacteria” in your microbiome. You can enjoy kimchi as a side with all of your meals if you like—it’s a tradition in Korea.

BREATHING ROOM STATS

THE GAP: 3 STATISTICS REVEALING THE POWERFUL HEALTH BENEFITS OF LAUGHTER Research shows us that a great belly laugh is indeed the best medicine “Laughter is the best medicine”—add this to the list of clichés that exist for an excellent reason. Indeed, a good, deep, hearty laugh has the power to stimulate fantastic health outcomes. Because laughter is traditionally experienced in the context of community, it’s linked with stronger social connections. The body associates laughter with positive, safe social environments—that’s why a good laugh can trigger physical changes that occur when we’re with “good people.” These physical changes drive stronger immunity, better moods, decreased pain, and lower stress. All of that adds up to a healthier you.

Here are 3 statistics revealing just how powerful and real laughter’s health benefits are: INCREASE BLOOD FLOW: Laughter increases blood flow by 20%. Improved blood flow has many benefits, including better organ health, stronger immunity, and deeper relaxation. BURN CALORIES: Research has shown that laughing every day for 10 to 15 minutes burns about 40 calories. That translates to about four pounds over the course of a year — not bad for just having fun. RELAX YOUR WHOLE BODY: A good laugh could relax your muscles for up to 45 minutes afterwards. Laughter is a proven tension-releaser, and it also soothes the body’s natural stress response.

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The Most Promising Supplements for COVID-19 What if the most important thing for fighting the COVID-19 pandemic was a vitamin? Is Vitamin D the Most Important Thing? Vitamin D prevents COVID, keeps you out of the ICU and prevents death. Over 200 health scientists and medical experts have signed an open letter calling for “immediate widespread increased vitamin D intakes” to fight COVID1. The letter is endorsed in an introductory note by former U.S. Surgeon General Richard H. Carmona. They say that higher vitamin D levels prevent infection and lower the risk of severe cases, hospitalization, admission to ICU and death. Strikingly, they say that the evidence “suggests the possibility that the COVID-19 pandemic sustains itself in large part through infection of those with low vitamin D” and that “deaths are concentrated largely in those with vitamin D deficiency.”

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The Studies People with vitamin D deficiency are a significant 1.77 times more likely to get COVID, but if you give them vitamin D, the increased risk disappears. That suggests that taking vitamin D reduces your risk of getting COVID2. Moreover, it doesn’t only protect you from COVID — it also treats it. People hospitalized with acute respiratory infection symptoms were given either “best available therapy” alone or combined with vitamin D. The study used a highly absorbable form of vitamin D known as calcifediol. The people in the study had a variety of comorbidities. But, regardless of comorbidities, only 2% of the vitamin D group had to be admitted to ICU. 50% of the control group had to go into ICU. 8% of the control group died. No one in the vitamin D group died. And everyone in the vitamin D group was discharged without complications3. In a critical study of people with acute respiratory syndrome from COVID, almost everyone whose blood levels of vitamin D was below 19ng/ml—indicating severe deficiency—died. 85% of people with levels below 25 ng/ml—indicating deficiency—died. Although the optimal vitamin D level is 50-80 ng/ ml, when levels reached just 34 ng/ml, nobody died: 0%. Patients who were vitamin D deficient were 387% more likely to die4.

1.(vitamindforall.org/letter.html), 2.(JAMA Netw Open 2020;3(9):e2019722), 3. (J Steroid Biochem Mol Biol 2020;203:105751), 4. (Am J Clin Pathol 2021;15(3):381-8), 5. (Pulmonology 2020;doi:10.21203/rs.3.rs-52778/v2), 6. (Aging 2021 Feb 26;13(5):7020-34)

LINDA WOOLVEN M.H., R.AC. & TED SNIDER

Image: Alissa Eckert, MSMI, Dan Higgins, MAMS

COVID-19

Vitamin C

Quercetin

Chinese hospitals have been using high dose IV vitamin C to fight COVID from almost the beginning of the pandemic. A study of 56 people with severe acute respiratory syndrome from COVID-19 gave them either placebo IV or 12g a day of vitamin C IV for a week. The vitamin C reduced 28-day mortality: 36% of the placebo group died versus the 19% who were given vitamin C. Among the most critically ill, 50% of the placebo group died versus 18% in the vitamin C group. While the first benefit didn’t reach statistical significance (even though deaths were cut by almost 50%) because there weren’t enough people in the study, the second benefit (the most critically ill people) did. Notably, there was a significant reduction in inflammation in the vitamin C group. The vitamin C group also had improvement in blood oxygen levels5. A recently published study adds to the evidence for vitamin C. This new study looked at 76 people hospitalized with COVID: 30 received standard therapy; 46 received high-dose intravenous vitamin C. The dose of vitamin C was 6g twice a day on the first day and 6g once a day for the next four days. At the end of 28 days, significantly fewer people had died in the vitamin C group. In the control group, 5 of 30 had died, but only 1 of 46 had died in the vitamin C group. The vitamin C “remarkably” reduced inflammation, and oxygen support status improved more in the vitamin C group. The vitamin C was safe: there were fewer adverse events in the vitamin C group than in the standard care group6.

For viruses to do their dirty work, they have to penetrate your cells. Once inside, they hijack the cell’s machinery and use its operations to replicate themselves. If they can’t get into the cell, they are rendered impotent. COVID uses your ACE-2 receptors as the doors into your cells. The excitement about quercetin is because it can fill the ACE-2 receptor and lock the virus out. Quercetin also neutralizes viral proteins that the COVID virus needs to replicate.

There’s More Promise Out There Zinc is crucial for immunity. It has been shown in vitro to inhibit the activity and replication of the closely related SARS coronavirus. Theoretically, folic acid could also help. An enzyme called furin facilitates the spike protein’s ability to enter your cells. Folic acid inhibits furin activity. Other theoretically beneficial supplements include glutathione and NAC.

LINDA WOOLVEN is a master herbalist and registered acupuncturist with a practice in Toronto. Linda Woolven & TED SNIDER are the authors of several books on natural health and The Natural Path newsletter, a monthly natural health newsletter. To subscribe to The Natural Path, to see their books or make a virtual appointment to see Linda for a consultation, you can visit  THENATURALPATHNEWSLETTER.COM or  THEM TEDSNIDER@BELL.NET

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WHOLE HOME 3

Natural Ways to Bring Light into Your Home With the springtime sun making a comeback, it’s time to maximize the light. Here are all-natural ways to increase the amount of light in your home.

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Wash Windows

It’s incredible what an impact thoroughly washing your windows will have on the brightness inside your home. Removing dirt and dust allows natural light to pass through the glass easily. To clean windows naturally, try a mixture of water and vinegar. 2

Low VOC Paint

Colours either absorb or reflect light, depending on how dark they are. That’s why pale shades like white and light grey can really amp up the amount of light in a room by reflecting it. Plus, painting your ceiling two or three shades lighter than your wall colour can create an impression of more space. Just choose a low or no-VOC paint that’s easier on the environment and your health.

White Overhangs

Do your home’s overhangs block natural light? Eliminate this problem by painting them white or replacing them with whitecoloured aluminum overhangs — this will allow more light to be reflected into your home. And because your eaves are angled toward the house, the white paint won’t be visible from the outside. 4

Reflective Objects

The more reflective surfaces in your home, the more natural light you will bring inside. Use objects like mirrors strategically, hanging them to face windows and double the amount of sunshine that enters your home. Shiny objects like metallic frames will also do the trick.

with Allison Tannis  deliciouslygeeky

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FUNCTIONAL FOODS

Moringa Treasured in Ayurvedic medicine for its power to heal numerous ailments, moringa is a tropical plant boasting more than 90 beneficial compounds. Ground into a powder and consumed directly or used in cooking, it’s the supplement that could drive significant health benefits in your life this spring.

Balance Hormones

Reduce Inflammation

Nourish Your Skin

Improve Digestion

Boost Your Mood

When researchers explored the impact of moringa consumption on menopausal women, their findings were compelling. They discovered the plant was able to lower oxidative stress and balance hormones naturally. These benefits were also tied to a slower ageing process and higher libido.

Moringa is rich in essential amino acids, phytonutrients, antioxidants, and anti-bacterial compounds — these all work to reduce the oxidative stress that fuels rapid ageing and disease. Moringa reduces the risk of chronic illnesses like cancer, diabetes, and hypertension.

Moringa has traditionally been used to soothe and support the skin, boosting its moisture levels and speeding up its healing processes. That’s because the oil from its seeds is packed with natural antifungal, antibacterial, and antiviral properties. Apply this oil directly to the skin to treat issues like athlete’s foot, acne, and wounds.

Digestive support is another traditional use for moringa. Because its leaves are so rich in antioxidants and anti-inflammatory compounds, it has a beneficial influence on the body’s ability to break down food. Ayurvedic practitioners have long used the plant to treat conditions like ulcers. It is also thought to have a detoxifying effect on the liver.

Because moringa is high in the amino acid tryptophan, it has significant brain benefits — this includes support for neurotransmitters like serotonin, the “happy” hormone. Plus, its other beneficial compounds improve thyroid health, which is linked to maintaining good energy levels and stable, positive moods.

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FEATURED AMBASSADOR RECIPE

Easy Raw Vegan Tiramisu Cups (Makes 2 large jars or 6 small jars)

Ingredients For the crust: • 1 cup walnuts • 6 Medjool dates (soaked in hot water) • 1 tablespoon instant coffee grounds • 1 teaspoon vanilla • Pinch of salt For the filling • 1 ¾ cup raw cashews • 1 cup non-dairy milk of choice cup pure maple syrup • • 1 teaspoon vanilla • Pinch of salt • Cacao powder for dusting on top

Featured Ambassador Recipe As soon as the weather warms up, we look for that perfect treat to cool us down while we enjoy the sun. These raw vegan tiramisu cups are almost too good to be true. They are made with wholesome ingredients and are straightforward to make. We are all looking for an excuse to find an alternative way to get in some caffeine throughout our days, so this one is, all in all, a must-try.

Directions 1 To make the crust, remove the pits from your dates and soak the dates in hot water for 10 minutes. 2 Add walnuts to a food processor and process until ground. 3 After 10 minutes, drain your dates from the water. 4 Add the instant coffee, vanilla, pinch of salt, and dates to your food processor. Combine with the ground walnuts. 5 For the filling, combines all of the ingredients in a highspeed blender until smooth. 6 Divide the crust between your choice of 2 or 6 jars. Using your fingers, press the crust to cover the bottoms. 7 Add the filling on top of the crust. 8 Place your jars in the freezer for 15 minutes to set.

HOPE MONACO is a 4th-year Communications & Psychology student at the University of Windsor and a 200 hour Yoga

9 Remove from the freezer and dust cacao powder on top of each jar.

Teacher at her local wellness centre. Hope has been on a plant-based diet for over 4 years, which lead her to document and share her easy and delicious recipes. Her Instagram is full

10 Leave your raw tiramisu cups in the fridge overnight or for at least 7 hours.

of recipes and mindfulness tips, and motivation.  LOCALPLANTEATER  LOCALPLANTEATER.COM

11 Enjoy and store in the fridge for 4-5 days!

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Spring Cleaning Goes Much Deeper Than Cleaning Up Those Closets SANDY KRUSE

I have been a Feng Shui student for over eight years now (constantly learning!), and this is where I first learned about cleansing space and clearing energy.

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SANDY KRUSE

I have adopted, very respectfully, many ancient practices that I truly believe help to “clear the clutter.” It’s not just about your physical space, which is essential, but about all the energy your home collects over some time. Without the basics of actually physically clearing up the clutter in your home, adopting ancient practices to cleanse the space would be useless. So I would start there. It has been shown that it’s challenging to live in harmony within a cluttered home. I keep my home clear of clutter, but my issues reside in what’s behind that door. I work on that and force myself to clean up those drawers and closets periodically and not leave this to once a year in the spring. “Smudging” may not be a familiar term to many, but it is becoming quite known now compared to when I first began this practice. Smudging is a Native American practice used to heal or cleanse. The purpose of smudging is to cleanse your space by burning herbs. Energy builds within a space, and smudging is a way to move that energy and purify your area. Now you may ask why you would feel the need to cleanse a space. Think of it like this – you may have had some bad things happen over the last six months – haven’t we all over the last year? When a lot of negative energy is in your home, it sits there stagnantly until it is moved.

Reasons to Smudge Your Home • If you’re trying to sell your

home, some people believe that their home will sell faster if it is smudged

•

You’ve done a major renovation and had many people through your home with a lot of commotion

• You’re moving into a resale

home and want a fresh start without anyone else’s remnant energy

What You Need to Smudge Your Home • Sage, cedar, sandalwood or

other herbs you resonate with

• A lighter • Something to hold the ashes that drop

• Quiet and calm – it isn’t a good idea to have chaos or even anyone else around when you’re doing this

• A calm and happy state of mind

– bring with you the energy you want in your home (this is VERY important)

I usually start in the center of my home, and I smudge myself to ensure my energy is cleansed first. Then I work throughout all spaces,

“It’s not just about your physical space, which is essential, but about all the energy your home collects over some time.” ensuring the smoke from the burning herbs reaches all corners of the ceiling and every bit of the area. You can say positive affirmations as you’re doing it; some may choose prayer; some may be silent with positive thoughts. It is crucial to open the windows to allow for the smoke and stagnate or negative energy to leave your home. Plus, the smell of these herbs can be pretty intense. Smudging is something I do about every six months or so. Your home will feel lighter, airy and more welcoming. To keep your home feeling this way longer, burn incense regularly and open windows. It’s like a mini-cleanse when you burn incense, and it leaves you with an uplifted feeling.

SANDY KRUSE of Sandy K Nutrition is a registered holistic nutritionist and podcaster who works primarily 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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VERTICAL FARMING

Responding to Coronavirus with Vertical Farming! MATHIAS LEVAREK, AGROTONOMY CORP. VERTICAL FARMING AEROPONIC SOLUTIONS.

When COVID-19 led to the first wave of quarantines in March 2020, at Agrotonomy Tower Farms, we started to donate up to 95% of our vegetables and food production to low-income individuals. Giving away nutritious fresh fruits and vegetables has been, and still is, our response to the economic disarray resulting from the coronavirus situation. Our food donation program has been entirely funded privately by Agrotonomy and its officers and not through fundraising. Our initiative has been wellpublicized through Facebook and other social media platforms: our efforts have inspired many other farmers and gardeners worldwide due to logistics to share a certain percentage of their harvests with their disadvantaged neighbours. Agrotonomy has set up the first aeroponic vertical farms in Europe, Asia, Africa, and the Middle East: We are currently working with our partner Tower Farms in Africa and

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Southeast Asia to launch similar fresh food donation programs. The problem with most food bank initiatives is that most foods collected and donated are either canned and/or processed due to logistics. This is why we believe in contributing to ‘the solution’ by donating pesticide-free and highly nutritious fresh crops to those in need. We are also the team Towers Without Borders Inc., a nonprofit organization committed to set up aeroponic vertical farms for orphanages worldwide. “Give a man a fish, and you will feed him for a day. Teach a man to fish, and you have fed him for a lifetime.” Based on the same philosophy of this old proverb, Towers Without Borders believes in educating disadvantaged

communities on how to farm nutritious crops regardless of conditions, using vertical aeroponic systems. We mainly focus on donating complete turnkey solutions to orphanages: Setting up an aeroponic vertical farm for an orphanage is like sending fresh, healthy food to the most disadvantaged children for years to come. Children are encouraged through various programs to get involved with growing plants from seeds to seedlings and from seedlings to harvests. Teaching children the value of food security is the best gift we can give to the next generation of adults. In 2021, Towers Without Borders will be setting up three aeroponic vertical farms for orphanages located in

Mexico, Colombia, and Kenya. We use aeroponic towers, which allow us to save up to 95% water compared to conventional farming. Besides our food donation program in Ibiza, Spain, we are also the team behind Towers Without Borders Inc., a US non-profit organization (501-C3 registered in Arizona). Towers Without Borders is a charity committed to set up aeroponic vertical farms for orphanages around the world. Over the next 18 months, with the support of Agrotonomy’s team, Towers Without Borders will be setting up three vertical farms for orphanages in Mexico, Colombia, and Kenya. We would have almost completed these three projects by mid-2021 — however, due to COVID-19, their implementation has been significantly delayed.

Ron Finley (the ‘gangsta gardener’) once said, “Growing food is like printing your own money.” Such a statement bears even a more substantial meaning when going through a pandemic — 2021 will be a challenging year! You can count on us to donate up to 95% of our production. Rather than just giving food away, we want to inspire people to grow their food autonomously. Although we are still committed to conventional farming and gardening, with most of our charitable projects, the soil is toxic, and water is scarce: the use of aeroponic towers becomes the only viable solution. This state-of-theart technology allows us to grow healthy fruit and vegetables, saving up to 95% water and space. It is also a versatile food growing system that can operate indoors, outdoors,

rooftops, etc. We could not set up a conventional hydroponic farm for an orphanage and expect them to grow food. Hydroponic farming is far too technical and requires trained specialists. However, with a Tower Farm, no previous experience is required! Everyone has a green thumb: it is a “plant & watch it grow” system. With aeroponics, someone without previous farming experience can be trained overnight and run a Tower Farm for years to come. Training can be done in person (on-site) or remotely. Tower Farms aeroponic systems are the only option for setting up a farm without previous experience. It is genuine agricultural autonomy, the superior technology that brings professional results to everyone!  AGROTONOMY.COM

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Decluttering from the Inside Out LEANNE SAWCHUK

Ah yes, it’s that time again. The fresh spring air is here! Birds are in abundance, the flowers are beginning to bloom, and there is this newness all around… Alright, stop the music. 22

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MENTAL HEALTH

While all of this is true, what also might be true (for some), is the humming frequency of overall fatigue playing itself out like a Baroque song in the background. Don’t get me wrong; I appreciate the work of Baroque, but not 24/7. Springtime always seems to call for this sense of cleansing and renewal. This experience of letting go, purging, eliminating, and creating space. You might be looking around your space and seeing all the winter gear that still needs to be put away, patio furniture that you want to take out, the windows that need cleaning, and the list goes on. Perhaps you have been doing your own process of spring cleaning for the past several months. I know we all find ourselves in our own unique space during this time. For some, the past several seasons have brought with it abundance and turning inward, while it has been one of the most challenging years of their lives for others. Wherever you may find yourself right now, please honour it. Regardless of where you are, something that often gets left out during this time of year is tuning in to our minds and what may need to be cleansed, renewed, and eliminated. Am I right? Perhaps that seems like a daunting task. I mean, it is our mind, after all. Like the Buddha said, our mind is like a dancing monkey. When we think about decluttering our minds, we often get so hung up on the idea of silencing our thoughts, which is not the point (nor possible). We usually do not know where to start. Many people often associate decluttering the mind with meditative practice. While that is a beautiful way

to create space, observe, and do some decluttering, that is not what I am here to chat about right now. Instead, I am referring to doing your dirty work. What have you been putting off? What relationship(s) need tending? Nurture? Completion? What conversations have you been putting off from having? In essence, I am asking you what have you been avoiding that is still taking up a lot of mental space? I know that reflecting on these types of questions may bring up an array of feelings and experiences for you, one of them being resistance with a dash of overwhelmingness. I get it. I really do. However, whatever you do not tend to, is tending to you. And in essence, what you are not choosing, is ultimately choosing you. If you find yourself ready and willing to embark on a little bit of decluttering from the inside out, here is a step-by-step process to get you started. 1

Observe

Sit with yourself for a bit and notice what is occupying the most space in your mind. You may already know what is taking up the most space, or perhaps things that have taken up permanent residence. Gently notice what is creating unnecessary clutter in your mind and what you are hyper-fixating. Perhaps there is a relationship that you are holding onto that needs to be released. Maybe you find yourself over-attaching to something happening at work beyond your control, an ex-lover that still wreaks havoc in your thoughts, or a conversation that you have been putting off for some time now. Whatever it is, gently observe it.

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

Do an Inventory

Take out a journal and write down all the things (or main things) that you observed. It is like doing an inventory. Imagine you are unpacking each item from your brain and putting it on paper. Keep on writing until you reach a natural conclusion or ending, and then put down the pen. 3

Reflect & Choose

Glance over the list on the paper in front of you and pick one to start. It may be hard to choose, but that is kind of the point. You want to commit to one item on your list. See if you can be intuitive with this and choose the one that you feel calls to you the most. 4

Picture the Outcome

Using the one item on your list, take a moment to close your eyes and picture your desired outcome. For example, let’s say you have been avoiding having a difficult conversation with someone. Picture yourself having this conversation, and the result you wish to see happen instead of the outcome you fear will happen. Imagine how you feel afterwards, the relief, release, and mental and emotional space that has been cleared—in essence, picturing yourself making it out alive – because you will! Do this daily until you take the leap because you absolutely will take the leap if you are practicing this step consistently! Our thoughts are what create the feelings, emotions, and behaviours that follow. Therefore, our thoughts can literally shape our brains. By examining your thoughts and setting an intention to tend to something that creates unnecessary discomfort, you are taking an active step to declutter from within and create space for something new or healthier to take its place!

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Fresh Food from Home, for the Community

With the development of an indoor hydroponic garden used to grow fresh produce, Emily Bland, SeedEO of SucSeed, and her solution-minded team are dedicated to improving the standard of living at home and across the country. What are the significant benefits of growing plants hydroponically? Hydroponics allows you to grow a wide variety of produce in a controlled environment. It enables you to ensure that the plants get the exact lighting and nutrients when they need it. It also allows you to grow fresh produce anywhere globally, even if you don’t have a backyard or live somewhere with a harsh climate. Hydroponics is engaging for growers of all ages; there is no weeding, no insects and no pesticides. Can you tell us more about how you work with atrisk youth? Since 2016 we have been working with a non-profit, Choices for Youth, for our hydroponic garden production. Choices for Youth provides support to atrisk youth in the St. John’s area.

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When we started working with them, we had just created our first market-ready product. We had designed an eco-friendly, affordable hydroponic garden; however, we didn’t have a way to produce them. Having strong social and environmental ties have always been core to our operations. Most manufacturing options meant going overseas or doing product runs in the tens of thousands. These options didn’t feel suitable for us. So we decided to create our own path. We teamed up with Choices for Youth and designed a production process that provided their clientele with transferable skills and a supportive work environment that would set them up to SucSeed! Fast forward five years later, dozens of youth from across our community have hand-built every single SucSeed garden that has been shipped out. We have even replicated this non-profit partner model in our R & D process and food production! One of the most significant parts of this relationship is creating that link of full-circle social impact. Our production process empowers an at-risk demographic to create a socially and environmentally friendly product which is often used to empower at-risk groups to grow fresh produce affordably. Making this link to the youth that we work with turns using a drill from a simple skill to meaningful work that is helping to provide people fresh produce who might not have it. How did the company launch, and what was its inspiration? Growing up as a third-generation farmer, the importance of agriculture and knowing where our food came from was instilled in me from a young age. However, I never thought that I would be doing something in the agriculture sector. I wanted to be an accountant or a lawyer. During university, I was a member of the Enactus Memorial team. Enactus is a global organization of 77,000 post-secondary students on 1,400 campuses worldwide that creates social, environmental and economic change in their communities. In 2015 I became the team’s president, and we started looking for a new project that would have a substantial impact in our province of Newfoundland and Labrador. One of the biggest challenges we saw then and continue to see today was around food. Rural, remote communities in our region were paying $9 for a mouldy pepper. Some didn’t have access to fresh produce at all, and overall as a province, we were producing less than 10% of the fresh fruits and vegetables we ate. Our volunteer team was passionate and knew we needed to do something about it. Going

ORGANIC ENTREPRENEUR

back to my agricultural roots, I knew that a low-cost hydroponic garden could be a solution. Together as a team, we worked with expert botanists and engineers and created our first working garden. It wasn’t anything fancy, but it could empower you to grow fresh produce affordably. Our goal was to find a couple of sponsors and donate 15 of the gardens to remote rural communities. To do so, we put a small article in the local newspaper and in 24 hours, we had over 100 emails from people across Canada and the USA wanting to buy the gardens! We sat there as a team, honestly in shock. It was supposed to be a project, but maybe we were on to something. So we partnered with Choices for Youth with a plan to build 100 of these gardens over the next year and built in a profit margin so we could donate our original 15 to northern rural communities in our province. Fast Forward a year, and we had over 500 sold, and we were named the Enactus World Cup Champion for being the best student-run social enterprise in the world. At this point, I was getting ready to graduate from university and start a full-time job as an accountant with EY. However, something didn’t feel right. I loved the work that we were doing with SucSeed, and I couldn’t leave it. So I pitched it to the volunteer team to try to turn it into a sustainable social enterprise. With their support, the journey began! Today over half of our team went through the Enactus program at some point! What were the significant challenges you faced developing the company?

PHOTOS BY ALEX STEAD PHOTOGRAPHY

Believing in Yourself

When you start a company, there is no road map on how you are supposed to do it. There are no benchmarks telling you if you are on track. You are doing something new. From my experience, it causes you never to know or feel like you are doing a good job. You constantly doubt if you are doing something right or if you are on the right path. The biggest personal challenge I faced as an entrepreneur was learning to believe in myself.

Educating through COVID

At the start of COVID, we had three large partnerships launching, ones that had taken 6+ months to get there. We thought by September, everything would be back to normal, so our team pushed to develop content and resources to help improve the experience. When September came, and we realized this would be the new normal for a while, we began to pivot our operations and launch new projects and programs to continue to help

the world grow. Deciding to pivot was a tough one for our team. We had spent a year focusing and pushing for this direction, and to have something happen that we had no control over was complex as a team. What were your biggest wins as you built the business?

Getting to the final stages of our BCorp

When we decided to go from a volunteer project to an incorporated organization, we wanted to have a certification that showed we were socially and environmentally focused. From that day, we committed as a team to do whatever we could to have as much of a positive impact as possible. Four years ago, we said we wanted to reach the certification — and finally, today, we are in the final stages of the certification process and expecting to receive it this month.

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ORGANIC ENTREPRENEUR

Our Team

One of our biggest wins has been putting together a dedicated team that breaks the stereotypes of how a startup company should look. We are a young team, the average age on our team is 24, and the oldest member of our team is 26. Our executive team today, and has been since the day we started, is entirely female. We are one of many incredible examples of how companies do not have to look a certain way. If you believe in your idea and bring together people who see that vision, you can make incredible things happen.

Launch of the Sustainable Superheros

The start of COVID was hard on our team. However, it gave us time and space to develop the next generation of learning materials to align with our mission. We launched the Sustainable Superheros— over 300 pages of learning experiences that teach youth Grades 3-6 about the United Nations Sustainable Development goals and empower them to become global citizens today. Tell us more about how you invest in communities. We invest in the community in various ways. These include: educating youth, horticultural therapy programs for seniors, partnering with non-profits,

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donations to underserved populations, growing food, social enterprise training and volunteering. SucSeed has been built around the philosophy that it takes a community to create a truly sustainable business. Since the start of SucSeed, hundreds of people have been a part of the team, volunteered their time and advice, and supported us on our mission to help the world grow. Given how close we have operated to the communities in which we work, we feel like it is the right thing to always invest and help build the community when we can. What’s your vision for the future? My vision for SucSeed is to be one of the many puzzle pieces needed to make a sustainable agriculture sector. The food we put into our bodies is one of the most important things to our overall well-being. We need to invest in the sector and come together to create something sustainable because what we have today isn’t. We need to innovate to find better ways to grow, we need to educate people on their food, and we need to expand the number of people in the industry. I hope that everyone worldwide has access to the freshest of ingredients in the future, no matter where they are or their income level.  SUCSEED.CA  SUCSEEDCANADA

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Spring Clean Your Health Routine Springtime is the perfect time to reboot, refresh and re-evaluate your wellness habits. With warmer weather, longer days and a new season upon us, what better time to hit the reset button and start on a clean slate. S.P.R.I.N.G forward with these healthy tips to invigorate your health and fitness routine:

Sunshine Get outdoors and breathe in some fresh air. Time under the sun can generate feelings of joy and serenity, thus activating your happy hormones. Natural spaces offer therapeutic benefits from the sights, sounds, smells provided by Mother Nature. Whether it’s going

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for a walk or hike in a forest, cycling around town or enjoying a cleansing swim, these activities can have a powerful, uplifting effect on your mental and physical state. Devoting time spent in green spaces can help reduce cortisol (a stress hormone), elevate endorphin levels, and increase dopamine production, promoting happiness. Exposure to nature has been associated with a host of benefits, including stress reduction, better mood, improved attention and cognitive function. Harness the energy of nature to re-energize and optimize your wellness.

Probiotics Revitalize your digestive health for the new season with probiotics to boost intestinal immunity. Probiotics are the beneficial bacteria living in your gut. Although we generally think of bacteria as germs or toxins, probiotics are, in fact, good (or helpful) because they keep your gut healthy and fight off harmful microbes. They support immune and digestive health and aid with weight loss, oral and dermatological health. However, to help increase the growth of good bacteria in the body, it’s also essential to introduce prebiotics. These are special

PHOTO BY DAVE LAUS

DANIELA DEFEO

FITNESS

plant fibres that act as food to feed and help healthy bacteria grow. So how can you include them as part of your diet? Probiotics can be found in foods, drinks and supplements. In particular, fermented foods like yogurt, pickles, kimchi and sauerkraut are excellent sources. Similarly, fermented drinks such as kombucha and kefir (a fermented dairy drink) can be inclusions to amplify your probiotic intake. Prebiotics are found in various vegetables, fruits and whole grains such as apples, bananas, flaxseeds, tomatoes, dandelion greens, barley and wheat. Both proand prebiotics are available in supplementation form.

Real Foods Springtime is a great time to purge the fridge and pantry of bad-for-you foods. Processed foods that are high in sugar, artificial ingredients, refined carbs and trans fats should be destined for the trash can. Instead, restock your kitchen with a selection of nourishing foods that will contribute to your health, not take away from it. Enjoy Mother Nature’s springtime bounty with a choice of plant foods that are in season and can be enjoyed at the peak of freshness. Seasonal foods are exceptionally flavorful, and if bought locally, preserve their healthful vitamins and minerals by reduced transportation time from farm to store. Prepare home-cooked meals incorporating salads, lean protein, fibre-rich complex carbs, fruits and veggies. Enjoy nutrient-dense fruit and vegetable juices and smoothies to refresh your palette. Consuming real-food, wholesome meals at the dinner table will aid with weight management, boost immunity, optimize arterial passageways and support digestive health.

Intention Get purposeful with your thoughts and actions. Take a mental and digital cleanse; this is just as important to keep your state of mind and physical body in tiptop shape. Practice meditation and deep breathing techniques to balance and declutter your mind. Try a guided meditation or simply engage in simple breathing techniques to help ease the sympathetic nervous system and clear your head. Consider essential plant oils and listening to relaxing music, as they’re known to promote calmness. Have a digital time-out and do those things that stimulate creativity, engage with others or allow for self-reflection. Read a good book, watch a movie or keep a journal; these are mindful ways to connect with yourself and change thought patterns.

New Start Step up your fitness threshold by challenging yourself to try something new. Consider a class or new fitness tool to elevate your game. Partake in an organized sports activity, boot camp session, and likewise, try your hand at kettlebells, resistance bands and stability balls as they may help amplify your workouts. Invest in new gear like workout clothes, running shoes or digital equipment and wearables to get you moving. Change up your typical go-to exercise routine. If cardio is usually your speed, take a detour and give strength training a flex to build, tone your muscles. Supplementing this into your practice will further optimize cardiovascular and musculoskeletal health. When your mind and body are stimulated with a feeling of newness and challenge, chances are, you’ll be pumped up and eager to stick with the game plan.

Gym Time Whether it’s spending time in a fitness facility or home gym, there are many ways to re-energize your workout. If you’re new to the workout world or looking to re-energize a plateaued fitness regimen, consider working with a certified personal trainer (in-person or online) to motivate and help you achieve your goals. Partake in an online digital fitness program that offers a selection of workouts to appease your needs like functional training, strength, foundation movement, boxing, yoga and Pilates. Experiment with different exercise techniques including HIIT, Tabata and Plyometrics to stimulate, build other muscle groups and prevent boredom. The best workouts are the ones you’re going to do - and stick to, consistently. Strength, cardio and flexibility training are crucial elements to a holistic fitness plan; implementing them as part of your healthy lifestyle will support a vibrant body inside and out. Springtime is the season of regrowth and new beginnings. Evaluate those areas in your life that you want to revitalize. Set your wellness goals, take action and bloom – just like the buds blossoming on trees!

DANIELA DEFEO is a nationally published author, health/ fitness coach and wellness influencer. Her contributions have been featured in premiere publications, and she works with leading brands to create content that promotes holistic health. She is the founder of DeeVita Wellness, where she provides personalized nutrition and fitness programs. Connect with her at DEEVITAREFLECTIONS and DEEVITAWELLNESS.COM

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Springing Forward Toward Those Health Goals 30

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Q+A

By combining her love of science, food, connection with a bit of journalism, body-positive activist, Nadia Syed hopes to share her message of self-love at any size. “Spring cleaning” is about going deeper than you usually do to create space for what’s new. How does your work relate to helping people to go deeper to make room for the new? I would say by leaving our extra “baggage” behind. I genuinely believe each year, each season, each month and each day brings a new opportunity to get things right. We are blessed to be able to wake up and get a new day. Focus on carrying the good stuff forward and leave the negativity behind. It’s all about learning from the past, creating in the now and reflecting in the future. I believe each season of our lives and the environment have its own beauty and flaws. I love the four seasons we have here in Canada, and you will see on my social media platform that my focal point is the seasons and what they have to offer. I am all about the struggles, positives, negatives, nutrition, wellness, and skincare routines specific to each season. Through the creation of photography, I hope to capture the essence of it all. Your Instagram account is called Nadia’s Fitness Journey. Please tell us about that journey and what that looks like today. I found Instagram at a very dark time in my life. I had gained over 125 pounds in just one year and had gotten diagnosed with autoimmune health issues. Additionally, I was battling anxiety, depression and addiction. To compound matters, I had also lost faith in God as I looked for a scapegoat for my neverending issues. I questioned my existence and often felt alone, even in a room full of people. Instagram gave me a sense of purpose as it helped me gain my presence back. I embarked on a journey to find myself once more. It has been a journey of fitness for my mind, body and soul. Hence, Nadia’s Fitness Journey was created.

From very early on, I knew I needed to help myself. Although this journey was about me, if I can help others through their struggles along the way, then I am blessed to have this opportunity. By sharing my struggles, thoughts, healthy recipes, wellness recommendations, beauty tips, poetry and self-love messages, I helped myself, which in turn ended up helping others. I come from a South-Asian heritage that has its own set of strengths and weaknesses. It took a long time for me to speak out without the fear of being critiqued, judged and carry the burden of misrepresentation. In my culture, one is expected to carry the reputation and expectations of their parents, siblings, relatives and religion on their shoulders. I don’t believe in that. I don’t think my relationship with anyone, including God, should be brought into question because of what I share, say or show on social media — this is about my journey and no one else. I am still not done helping myself and others. I have a long way to go, and I hope one day, I can give another interview to Vista Magazine once I have achieved my goals and have a chance to reflect on how long I have walked on this path. How has your background prepared you to be a wellness influencer? As far as I remember, I have been passionate about science, historical places, beauty, food, photography, creating cakes, etc. My list of passions goes on and on. I always felt like this life is not enough for everything I want to do. When I was younger, my dad was pretty confident I would become a journalist because I had the knack for “reporting” incidents and digging out information, aka “research.” As a child, I would look into the mirror and talk to an imaginary audience instead of an imaginary friend like many kids do. Even in my playtime, I would be reporting facts, teaching, explaining and leading.

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Q+A

and beauty since that is my default trait. I have a never-ending list of stories to tell the world, and I hope to continue to share my passions through my platform. I am blessed to have received educational training in both modern science and holistic health. What does the average person NOT understand about healthy eating? The definition of healthy is subjective to every individual. What works for one person doesn’t work for all. Learn to study your body, take notes and implement it. Avoid food that your body doesn’t tolerate. Don’t focus on why you have to restrict certain foods but focus on how many other things you can eat instead. One such example is my relationship with asparagus; asparagus is low in calories and is an excellent source of nutrients, including fibre, folate and vitamins A, C and K. However, when I eat asparagus, I get bloated and have abdominal pain. After few tries over the years and the same response, I eliminated asparagus from my diet. Healthy eating comes down to you. One diet plan doesn’t fit all, just like the same type of food is not tolerated by all bodies. What’s your philosophy around nutrition and fitness? Fast forward to my adult life, when I fell deeply in love with science and research. I graduated from the University of Toronto with Honours Bachelor of Science and did my post-grad in Clinical Research. I worked in the Pharmaceutical Clinical Research industry for eight years. During this time, I also found time to dabble in baking and subsequently turned that passion into creating cakes and other sweet treats professionally with numerous satisfied clients. After those beautiful years, I moved on to becoming a Nutritional Coach. I got certified in Nutritional Therapy and started sharing my knowledge on social media and embarking on my self-improvement journey. Social media, especially Instagram, truly changed my life. I am a body-positive activist with the message of self-love at any size while striving to be the healthiest version of yourself. I am currently on my journey while motivating, encouraging and inspiring others to lead a healthy life. I combined my love of science, food, connection with people and that bit of journalism to create my social media presence. I also added a flair of drama

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Nutrition and fitness are only two factors of a bigger picture. Just like appropriate food intake and physical activity are essential, so are your mental health, underlying medical conditions and spiritual connection. When you have all these factors aligned and taken care of, your focus on nutrition and fitness will be enhanced. What is one thing our readers can do today to “spring clean” their wellness routines? Focus on yourself and your time. Don’t worry so much about how your friends, family, neighbours and Influencers on social media achieved their fitness or wellness goals. This life is yours, and this journey belongs to you. The day I decided to create my own pace in achieving my goals, my life changed. The pressure of time was lifted. You are responsible for yourself — this is your time, and no one can take that from you.  NADIASFITNESSJOURNEY

Q + A RECIPES

Rainbow Trout

Ingredients • 1 fresh Rainbow Trout Fillet • 3 tbsp Stone Ground Mustard • 1 tsp Garlic Powder • 2 tbsp Olive oil • 2 tbsp Chopped Cilantro • 2 slices Clementine • 2 Slices Green Chillies • Sea Salt as needed • Cracked Peppercorn as needed

Directions 1 Marinate the trout with all ingredients. Place 2 slices of clementine and green chillies on top. 2 bake in 450° F preheated oven for 12-15 minutes

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Q + A RECIPES

French Lentil Salad

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Ingredients

Directions

• 2 cups chopped Radicchio • cup chopped Parsley • cup cooked French lentils • cup shredded carrots • cup hummus with • 1 tsp olive oil and smoked paprika • ½ sliced orange pepper

1 Place radicchio in a plate. 2 Top with all ingredients and enjoy.

PALEO RECIPES

Time to Dust Off that Grill KIRSTEN BUCK

BBQ season is here! Make these light and flavourful recipes a part of your next patio dinner.

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After months in hibernation, the warm weather is finally here! It’s time to give that grill a good cleaning before firing it up and basking in the intoxicating smell of BBQ! From charred vegetables to saucy ribs and perfectly marinated chicken — there is just something that makes grilled food that much more satisfying and delicious. It’s even better when it can be enjoyed outside in the sunshine with a cold drink in hand. So, fill up that tank and grab those grilling tools — because I have some great recipes to kick off the season! Easy prep-ahead Grilled Chicken Gyros make for a perfect warm-weather meal! Toss the chicken with a perfectly spiced yogurt-based marinade, let it sit and come together in the refrigerator overnight, and then pop it on the grill 15 minutes before you’re ready to eat! If you don’t have access to a grill, don’t fret! Simply cook the chicken in a pan on the stovetop or bake it in the oven. It will be just as delicious. Serve with charred red pepper and zucchini, warm pita, tzatziki, and of course — Quick Pickled Red Onions for a bit of zing! My Quick Pickled Red Onions come together in a flash. All you need is a clean mason jar, red onion, vinegar, water, maple syrup, salt, and oregano. Slice the red onion super thin, stuff them into a mason jar, pour the hot pickling liquid on top, and cool! That’s it. They are an excellent addition not only to the chicken gyro but to burgers, sandwiches, salads, and beyond! You’ll want to make them on repeat to add flair to dishes all summer long.

BBQ Grilled Chicken Gyros Serves 4

Ingredients For the chicken thighs • 1 pound boneless skinless chicken thighs • ½ cup plain plant-based yogurt • ¼ cup extra-virgin olive oil • 2 tablespoons red wine vinegar • Juice of 1 lemon • 3 cloves garlic, minced • 1 teaspoon dried oregano • 1 teaspoon ground cumin • 1 teaspoon sweet paprika • ¼ teaspoon ground cinnamon • ¼ teaspoon ground nutmeg • Salt and pepper

For the grilled vegetables • ½ tablespoon extra virgin olive oil • 2 small red peppers, seeds removed and cut into large chunks • 1 large zucchini, ends trimmed and cut lengthwise into strips • Salt and pepper For serving • Gluten-free pita or flatbread of choice • Store-bought dairy-free tzatziki • Shredded romaine lettuce • Diced tomato • Sliced cucumber • Fresh chopped parsley

Directions 1 Place the chicken thighs in a ziplock freezer bag. Combine the yogurt, olive oil, vinegar, lemon juice, garlic, herbs and spices. Season with a generous pinch of salt and pepper and mix well. 2 Pour the mixture on top of the chicken. Mix well, making sure the chicken is fully coated. Seal the bag, and place it in the refrigerator to marinate for at least 2 hours or overnight for best results. 3 Preheat the grill to medium-high heat. To prepare the vegetables, drizzle the olive oil on the red pepper and zucchini, and season with salt and pepper. 4 Place chicken on the grill. Grill for 4-5 minutes per side -- or until internal temperature reads 165°. Grill the red pepper and zucchini for 2-3 minutes a side, until charred and softened. 5 Remove the chicken and vegetables from the grill, and let the chicken rest for 5-6 minutes — this will help the meat retain as much moisture as possible. Meanwhile, Grill the pita for a minute or two on each side, just to warm through. 6 Serve with the warmed pita, tzatziki, Quick Pickled Red Onion and any other preferred toppings: shredded romaine, tomato, cucumber, and fresh parsley.

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

Quick Pickled Red Onions Makes 1-20oz jar

Ingredients • 1 medium red onion • ¾ cup apple cider vinegar • ½ cup water • 2 tablespoons maple syrup • 1 teaspoon sea salt • 2 teaspoons dried oregano

Directions 1 Trim the ends of the onion and peel off the outer layer. Slice the onions very thin, transfer to a fine-mesh strainer, and rinse under very cold water for 1-2 minutes. 2 Layer the onions in a clean 20oz jar and set aside. 3 In a small pot over medium-high heat, combine the vinegar, water, maple syrup, salt, and oregano. 4 Bring to a boil, and then pour the mixture over the onions. Secure a lid, and let the mixture cool at room temperature for at least 1 hour. 5 Place in the fridge until thoroughly cooled and ready to serve.

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

 JULIA PERFETTO is a Certified Personal Trainer

from Hamilton, ON. She started posting at-home workout videos on IG in December 2020 to motivate others to stay active during the lockdown. In April, she graduated from Queen’s University and is now working at a healthcare technology company while running her personal training business on the side. FUN FACT Baking is one of her favourite pastimes. She loved watching the show “Cake Boss” as a kid and even went to see Buddy Valastro when he went on tour!  JULIAFIT_

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AMBASSADORS

 BIANCA PARISELLI runs a

health and wellness page where she shares her love for pilates and living a balanced life in Toronto, Ontario. She is a certified Mat Pilates instructor and a ballet teacher. She loves to cook and share recipes on her page, along with fun pilates workouts on her YouTube channel Lilpilatesqueen. She strives to find balance in everyday life and shares what makes her happy with others! FUN FACT She grew up dancing ballet at Canada’s National Ballet School and has been dancing for 18 years!  LILPILATESQUEEN

 SAMINA MIRZA’s healthy

eating journey started a year ago due to her seven-year struggle with psoriasis. She decided to give a plant-based gluten-free diet a try, and the changes were astounding. She hopes to inspire others with my fun recipes. Her other passion is a full-time job as an EA for the school board. FUN FACT Samina is a grandmother!  SAMINAASIF2020

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AMBASSADORS

 OKSANA LEPEKHA is Ukrainian-born and raised, loves cooking and is passionate about nourishing yourself inside & out. She has combined her two passions into creating healthy, delicious, feel-good recipes and sharing her experience and tips about mindful, happy living.

FUN FACT Oksana started cooking at the age of six, and while experimenting with recipes, she would imagine herself as being on a cooking show.  ELEVATE_WITH_LOVSKY

 ALICE SHIN is an experienced leader in Contact Centre Operations. Her three girls became her inspiration to living a happy & healthy life. Through her personal trainer, she found a newfound love of nutrition, healthy baking, cooking and life!

FUN FACT At 42, she competed in her first body-building event and discovered her passion for fitness.  ALIVEAWAKEWITHALICE

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

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 LA PRESSERIE, a Toronto-based premium cold-pressed product brand known for its juices and smoothies, recently debuted a collection of coldpressed salad dressings that are not only delicious but are also packed with fruits and vegetables — adding nutritional value to your dish. Flavours include Strawberry Balsamic, Thai Mango, Pomegranate Orange and Blueberry Mustard and are available online from lapresserie.ca with delivery in Ontario and Quebec.  LAPRESSERIE

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PRODUC T SPOTLIGHT  NATURE’S PATH Maple Almond Crunch and Cinnamon Apple Crisp Grain-Free Hot Cereals inspire epic breakfasts with nutty, plant-based watermelon seed protein and nutrientdense, healthy fats.  NATURESPATH.COM  NATURESPATHORGANIC

 Creamy, dreamy and delicious, SUMMER FRESH TZATZIKI is the brand’s #1 selling dip for a reason. This decadent yet light dip is made with yogurt, cucumber, fresh garlic and dill and is perfect to dip veggies and roasted potatoes as well as to add a refreshing boost of flavour to all your favourite recipes.  SUMMERFRESHISFRESH

 BAI offers a collection of antioxidant-infused flavoured waters packed with delicious, trueto-fruit flavours, containing only 10 calories, 1 gram of sugar and naturally sourced sweeteners.  DRINKBAI.COM  DRINKBAI

 Discover the “farm to spoon” flavour of AYO's more modern yogurt at select stores across the US. Find a store near you at AYOYOGURT.COM/STORE-LOCATOR, along with complete nutrition information and a look at the 100-year family farming legacy behind every creamy cup.  AYOYOGURT

 GARDEN OF LIFE CANADA’s new Grass-Fed Collagen helps support healthy hair, skin, nails, joints and mobility, and offers added probiotics to help improve gut health.  GARDENOFLIFECANADA.COM  GARDENOFLIFECANADA

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Spring Clean Your Body With Cannabis KELLY EBBERT

After a stressful year mainly spent indoors, many of us need a refresh. A time of new beginnings, spring offers us a glimmer of hope for what’s to come, and it’s a great time to detox, clean up our minds and bodies, and promote wellness within.

Free radicals are chemicals that pervade our natural environment, existing in everything from preservatives to air pollution. These chemicals can cause significant health issues, increasing the likelihood of cancer, asthma, and heart disease. Since free radicals are so pervasive, we need effective ways to remove these toxins from our bodies. According to the Mayo Clinic, compounds known as antioxidants can cleanse our bodies of these harsh toxins. Antioxidants are found in various vitamins, carotenoids, and flavonoids. While you can find antioxidants in

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plant-based foods like berries, spinach, and carrots, you can also find them in the cannabis plant. In fact, recent research has shown that certain cannabinoids like CBD and THC are thought to be potent antioxidants, meaning they could be quite valuable in flushing out free radicals. With the attention cannabis is getting for its antioxidative properties, it’s interesting to contemplate how people might use cannabis to cleanse the body and mind. I decided to chat with Lisa Tollner, co-founder of Sensi Products, to learn more about how cannabis can aid us in our quest for a true spring cleanse.

CANNA.MED.ED

How can people use cannabis to cleanse the body and mind? Cannabis and its popular cannabinoids, CBD and THC, provide some excellent protection from free radicals. CBD has a wide range of contributions to our health. It is both an antioxidant and anti-inflammatory, which is why it holds so much potential in the prevention and treatment of diseases. Research is underway using CBD to treat conditions like diabetes, cardiovascular diseases, cancer, arthritis, epilepsy, and Alzheimer’s. Interestingly, CBD can modify the level and activity of both oxidants and antioxidants by interrupting free radical chain reactions, capturing free radicals or transforming them into less active forms. Hence, there is less damage to our bodies. With spring cleaning at the forefront of our minds, what are some important things to note to get the most out of cannabis? First, you need to consider if cannabis is right for you and what result you hope to achieve. Once you have a clear picture of the reasons for cannabis use, you can evaluate what is important. Make a list of what you want and don't want. Determining what you want to feel will help guide you to select the appropriate products and consumption methods and which primary cannabinoid THC, CBD, or both will best suit your needs. It is essential to remember that your experience will vary from others depending on each person's unique biological profile, endocannabinoid system activity, and sensitivity to cannabinoids. Keep a notebook or journal and take notes on as many details as possible. Most people find their ideal cannabis solution through some trial and error. Experiment until you find the best cannabis experience for your personal goals.

How can Sensi Products help people to rejuvenate and refresh? Sensi's products are designed to help with general health and wellness and address some specific health needs. For example, Sensi Chew Gold 1:1 contains equal amounts of CBD and THC. This ratio of essential cannabinoids has been shown to provide relief for most types of severe pain. THC to calm the mind and relax tension caused by pain, and CBD to reduce inflammation. Anyone who has suffered from

severe or chronic pain knows how allconsuming it can be, and managing pain can feel rejuvenating. Sensi also makes insomnia-specific products: Sensi Chew Insomnia with THC or CBD, Sensi Gummies Bedtime Blueberry with THC or CBD, and Sensi Caps Sleep with CBD. Each is designed for sleep results depending on the user’s level of insomnia - THC for moderate to severe insomnia, CBD for mild to moderate insomnia. All Sensi sleep products use full-spectrum cannabis extract, which contains small amounts of all 8+ cannabinoids to aid in the optimal outcome for anti-inflammation, relaxation, pain reduction, and more. Each also uses a small dose of 4mg of melatonin to help the body find a sleep pattern and enhance the overall sleep experience.

What are some elements that are important to pair with cannabis to enhance effects further? We believe in cannabis' ability to complement other natural herbs and nutraceuticals and provide more significant effects and value to users. We also believe in staying close to the original plant, so the final product is as natural as possible to maintain its natural components. For instance, all Sensi Gummies incorporate Omega 3s from algae for the brain, heart, joint and eye health. Cannabis molecules work well with many natural elements, and forging new pathways to help consumers have enhanced effects and get more out of their cannabis products is crucial. Our bodies have an amazing ability to interact with our environment directly. Though this can result in negative influences like free radicals, we are also provided with tools to fight back. Begin the process of revitalizing your internal self, and try cannabis to cleanse your body this spring.

KELLY EBBERT spends her time writing and researching to make the world a little brighter. She seeks to help people feel comfortable in their own skin. You can find her meditating or enjoying the simple beauties life brings.

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Healing Cup of Tea MARIA DEPENWEILLER BASC, P.H.EC.

Spring is the time for a revival. As nature wakes up from winter slumber, it might be a good idea to give our bodies an extra boost of nutrients to cleanse and awaken. In times of stress and need of sharp focus, a cup of tea might just be what you need.

Benefits of Tea* Antioxidants Polyphenols (catechins and epicatechins) have antiinflammatory and antioxidant properties. They protect the body from free radical damage to cells. Focus Drinking tea helps maintain focus and concentration. Prevention of chronic diseases Such as diabetes and improvement of cholesterol levels. Relaxation Aromatic components of freshly brewed tea help to relax. Gut health Regular consumption of tea helps maintain a healthy digestive tract.**

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*www.health.harvard.edu/press_releases/health-benefits-linked-to-drinking-tea ** www.tandfonline.com/doi/full/10.1080/87559129.2010.535233

A warm, comforting cup of tea is not only a tradition but also a powerhouse of benefits. How to choose between different kinds, and what makes each tea variety unique? Not all teas are the same. Camellia sinensis is the Latin name of a shrub that is native to China. Leaves from this shrub are used to make white, green, oolong, and black tea. Beverages such as rooibos, mint, camomile and various caffeine-free herbal teas are not true teas as they are not made from leaves of the camellia sinensis. They are often called tisanes or infusions.

MARIA DEPENWEILLER

There is a great abundance of tea varieties, well beyond plain black and green. Here is just a tiny example of various kinds of tea. Each comes with its own flavour and aroma:

Green tea Bancha A Japanese green tea with low caffeine content and a weaker taste than other green teas. Gunpowder A high-quality Chinese green tea that is tightly rolled into pellets that resemble gunpowder. Tencha A high-quality Japanese green tea used in tea ceremonies.

Black tea Assam A quality black tea from the Assam district of India where the British first cultivated teas in India. Ceylon The former name for what is today the country of Sri Lanka. Many of the black teas from this country have this word in their name. Darjeeling A black tea from the Darjeeling region of India which is located in the foothills of the Himalayas. This tea is considered to be the best in the world by some tea connoisseurs.

Earl Grey A blend of black teas flavoured with oil of bergamot, a citrus fruit similar to an orange. This tea was reportedly given to the British Prime Minister, the second Earl Grey, as a diplomatic gift from China during the early 19th century. English Breakfast A brisk blend of Ceylon, African, and Indian teas designed to complement foods like eggs and bacon. Lapsang Souchong A Chinese black tea with a distinctive smoky flavour and aroma. Masala Chai This translates literally to “spiced tea.” It is a black tea — usually Assam — brewed with Indian herbs and spices. Orange Pekoe This term is used for quality grading of tea leaves. Orange refers to the colour of the brew, not the citrus fruit.

Oolong tea Formosa Great Oolong A tea from Taiwan (formerly known as Formosa) thought to be one of the best varieties. Pouchong A Chinese oolong tea that is now also produced in Taiwan.

MARIA DEPENWEILLER is a Professional Home Economist, writer and nutritionist with a keen passion for food and the culinary tradition. She is an active member of OHEA (Ontario Home Economist Association).  THEWOODENSPOON.CA  MARIADEPENWEILLER

“Spring is a time of revival, so rejuvenate your body and senses with an aromatic cup of freshly brewed tea…” White tea Silver Needle White Tea (Bai Hao Yinzhen) Hailing from the Fujian Province of China, Bai Hao Yinzhen, commonly called Silver Needle, is the highest grade of white tea available. Bright, fleshy and covered with tiny silver/ white fuzz, Silver Needle has a uniform shape. Silver Needle is delicate with a fresh fragrance and a pale yellow brew. White Peony (Bai Mu Dan) White Peony incorporates one bud and two tiny leaves, plucked in early spring, covered with slight silver/ white fuzz on one side and deep sage green colour on the other side. Choose the tea that best suits your mood and taste preferences. Different tea varieties can be enjoyed on their own or mixed to create a unique bouquet of flavours and aromas. You can purchase them already made or create your own. For the ideal cup of tea, tea leaves should be stored in a tightly sealed container in a dark, dry cupboard. Use filtered water for boiling and let the leaves infuse for at least 2-5 minutes. Spring is a time of revival, so rejuvenate your body and senses with an aromatic cup of freshly brewed tea and take a few minutes of peace and calm for yourself!

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DAY IN THE LIFE

Anna McGarvie

Future Holistic Nutritionist Anna McGarvie shares how a life-long struggle with gut health has led her to help others heal their own.  What’s your story around gut health and gut healing? What’s drawn you to do the work you do? Since I was a baby, I struggled with gut issues, namely constipation. As a child, I remember my parents often feeding me prune juice or giving me an enema. As I grew up and became an adult, these problems improved. As long as I drank lots of water and ate lots of vegetables, I was fine. However, keeping my guts running at an optimal level has and always will be a constant, ever-changing journey for me. My intense interest in gut health came about in 2012 when my youngest daughter was about two years old. She was born with Trisomy 21 (Down Syndrome). I was tired of hearing that all of her health challenges were simply due to down syndrome. I wanted to know the underlying reasons why— this led me to an alternative, holistic approach to Down Syndrome. After reading the book Vitamin Therapy and Down Syndrome by Kent MacLed, I understood that there was a way to help my child’s body function better using vitamins and nutrition. After reading that book, I went from focusing solely on improving my daughter’s overall health to improving her gut health. This focus led me to become VERY fascinated with the gut and digestive health in myself and the rest of my family. I wanted to know more!

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Reading articles and books was excellent, and I learned a lot, but I knew that I would need to get formally educated if I wanted to be of help. The idea of holistic nutrition and becoming a holistic nutritionist really appealed to me. A whole-body approach to nutrition made sense to me. After researching and reaching out to a few registered holistic nutritionists, I decided to take the leap and begin my studies to become a certified holistic nutritionist through the Canadian School of Natural Nutrition (CSNN). This step has been the first step in my journey to educate and empower others to make better nutritional choices to live a long, healthy, happy, high-quality life! What does it mean for a gut to “heal”? A healed gut has a balanced gut microbiome— a healthy balance of beneficial bacteria and pathogenic bacteria. A person with a healed or healthy gut microbiome should be able to eat any food, break it down and use the nutrients from those foods effectively. All toxins, bacteria, viruses and undigested food should stay within the intestines and not leak into the body. What are the foods you eat regularly to promote gut health? PLANTS!!! Plant diversity is vital!

This includes not only fruits and vegetables but beans, and whole, unprocessed grains as well. Fermented foods are also something that I eat regularly. Fermented foods help to aid in digestion and are a great way to get probiotics into your diet. What’s one thing everyone can do to “spring clean” their wellness routines? One simple thing that everyone can do to “spring clean” their wellness routine: Get adequate, quality SLEEP! Sleep hygiene is as important as the food you put in your body. If the body is sleep-deprived, it will not function appropriately to break down and absorb the nutrients you are feeding it. So, sleep like it is your job! If you want to know more about the health benefits of good sleep hygiene, I suggest reading the book Sleep Smarter by Shawn Stevenson. What gets you out of bed in the morning? My alarm clock or my ten-yearold. LOL! In all seriousness, my goal to become a Holistic Nutritionist is one of the driving forces that gets me out of bed. Additionally, making sure I am teaching my girls the importance of good nutrition, exercise and mindfulness when it comes to their bodies.

21 DAYS

Making healthy choices for you and your family can be difficult. With a multitude of products and labels , at your fingertips, how do you know that what you re choosing is good for your health and the planet? Organic agriculture is built on four main principles: Health, Ecology, Care, and Fairness. Choosing organic food and products helps produce healthy food for all.

ORGANIC

Here are five reasons to make the change and start choosing organic!

keep GMOs 1 Organics out of our food.

Genetically engineered products (GMOs) are prohibited in organic production because they are dangerous effects to our health. Some consequences of using GMOs in agricultural production include altering the DNA of the soil and plants, wiping out beneﬁcial crops, and causing harm to insects and pollinators. Organic agriculture prevents all of this, reducing the risk of decreased biodiversity!

support a healthier farm lifestyle and a healthier community. 2 Organics

Farm workers deserve to be protected from chemical spray, as do the animals and surrounding wildlife. There are many health beneﬁts that come with choosing organic, including safer pregnancies and child health, as organic avoids prohibits the use of pesticides, GMOs, and the routine use of antibiotics and growth hormones in livestockanimals!

Organic food avoids pesticide exposure 3 from staying in your body.

A European study that received widespread media attention showcased a family who never ate organic food, testing the pesticide residues in their urine at the beginning of the study. The urine samples contained multiple harmful pesticides in each of their bodies. After switching to an organic diet for a two-week period, the families took another urine test and the results showed that all of the pesticide levels lowered drastically or disappeared entirely!

mitigates climate change! 4 Organics

That’s right, you read that correctly! Since organics make soil health a priority, farmers produce cover crops to add more nitrogen into their soils, rotate their crops in order to avoid soil erosion, sequester more carbon, use less energy-intensive inputs and release fewer carbon emissions. Studies have also shown that organic agriculture results in less water pollution! Common organic production methods such as foraging green legumes and using green manures reduces run-off, resulting in cleaner water.

5 Promotes biodiversity.

Organic farming supports biodiversity! Having a mix of animals, plants, microorganisms, and pollinators allows for healthy soil and a strong agricultural system that is able to naturally prevent pests. By ensuring there are no synthetic chemicals used, plants, animals, and insects can flourish in organic agriculture and result in a biodiverse system.

Choosing organic helps protect the earth by caring for the soil, water, and air, as well as the growers, consumers, and wildlife that are part of the organic ecosphere. Make the change today— after all, you are what you eat!

If you are interested in learning more about and how to support organic, participate in our 21 days to organic monthly themed packs! These packs include a variety of organic products and an educational brochure about the beneﬁts of organic shipped to your door for only $15 CAD (plus tax). CANADA - ORGANIC.CA

Vista Magazine Issue #136 May/June 2021 The Spring Cleaning Issue

Articles inside

Guest Editor’s Letter: Eat Breakfast Even if You Are Intermittent Fasting