Vista issue #139 November/December 2021 by Vista Magazine

No. 139 NOVEMBER/DECEMBER 2021

Immune Health Issue

Your Guide to Healthy, Organic Living

Natasha Ing with our Featured Ambassador Recipe: Blueberry Crumble

The Wim Hof Method 9

6 Foods for Immunity 10

Healthy Blended Families 18

Stopping Pain at the Root 28

COLD WEATHER COMFORT Cooking with "food enthusiast" Joanna Brzek

ORGANIC ENTREPRENEUR

Fierce Fish 24

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

Activating Your CB2 Receptors 44

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

DAY I N T H E L I F E

Laurel McBrine's Intimate Portraits 46

with Allison Tannis  deliciouslygeeky

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

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GUEST EDITOR'S LETTER

My journey with food has had its ups and downs. It has been a journey that has lasted several years of testing several fad diets, which ultimately led me to— drumroll please— BALANCE. So what does balance mean to me? I love making healthy food choices. I feel amazing putting good quality ingredients into my body. But that doesn't mean I won't wolf down a pizza or a slice of cake on the weekend because I am only human, and I know that to be successful, I need to make a lifestyle change— one that will be sustainable long-term. I genuinely believe that we build immunity with what we put into our bodies. For example, I have noticed that if I eat unhealthy for more extended periods and take breaks from exercise and eat foods with low nutritional value— these are the times when I get sick. Also, I am a teacher, so my immunity is important because kids are always getting sick! My wellness journey began about six years ago when I went to see a naturopath who told me to give up dairy, gluten, coffee, alcohol, sugar. After my visit, I started educating myself about what types of products occupy 90% of the shelves in our grocery stores. I started learning to read labels and ingredients. I started buying organic produce. I learned about and cycled through several fad diets because they were trendy— paleo, whole 30, keto, gluten-free, dairy-free and meat-free. One thing that works for me is intermittent fasting. This helps me control the number of calories I am

consuming, and I love to break my fast with a healthy meal full of veggies, a cold-pressed juice, kombucha or a smoothie. I found that it was not realistic for me to strictly sustain any of these other diets— simply because I knew there were eliminated foods in each of these diets that I would not be able to give up forever. This ultimately led me to where I am today— a life of balance. I make healthy choices most of the time, and I am truly grateful for these diets because of the education that they gave me. As a result, I am now more open-minded to healthier alternatives for some of my favourite foods. I have been a teacher for eight years now, and every year I get sick less and less. I believe that consuming quality and natural ingredients most of the time is the key to strong immunity, a healthy gut, a healthy brain and a happier you!  BRUNCHING.WITH.BRZEK

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Cheers to the

Scents

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Spice up any space with the scents of the season. This time of year combines the hustle and bustle of busy family schedules, festive gatherings and togetherness. Treat yourself and your guests to the aromatic joy of the holidays with NOW essential oils. All NOW Essential Oils are purity tested, quality assured. Available at Health Food retailers near you. For more information visit www.nowfoods.ca

TA B L E

CONTENTS

WHOLE FOODS

LEANNE SAWCHUK

6 Foods to Supercharge Immunity 11 STATS

Understanding Your Immune System 14 WHOLE HOME

All-Natural Immunity in Your Home 16 FUNCTIONAL FOODS

Perilla Leaves for Well-Being

Mental Health & Immunity 24 ORGANIC ENTREPRENEUR

Fierce Fish Fertilization 28 GRANT CONNELY

Stopping Pain Early 44 CANNA.MED.ED

Activating Your CB2 Receptors 46 A DAY IN THE LIFE

Laurel McBrine Immune Health Issue

No. 139 NOVEMBER/DECEMBER 2021

BREATHING ROOM

Harnessing the Wim Hof Method to Build Resilience & Immunity Practice Hof’s three pillars to release stress and grow stronger.

Wim Hof’s story—and the method that came from it—is amazing but true. Now known as a world-class athlete and holder of 21 Guinness World Book Records, he was once a deeply traumatized widower. But he discovered that he could heal himself when he spent time in cold conditions, using breathwork to withstand his discomfort. Indeed, today it is scientifically proven: by using Wim Hoth’s method, we can train our bodies and minds to be much more resilient than many of us could imagine. You may not ever climb Mount Kilimanjaro in a pair of shorts like Wim has, but you can gain much higher stress tolerance and stronger immunity, and much more. Here, in brief, are the pillars of Wim Hof ’s Method:

Breathwork

First, doing breathwork can train your mind to withstand the discomfort your body has evolved to endure. Deeply inhale into the belly and out through the mouth 30 to 40 times. Make your breaths powerful but short. If you feel a little light-headed, that’s normal. After the last exhalation, inhale one more time as deeply as possible, then let it out completely. Hold until you need to breathe in again, and then take in another very deep breath, holding it for 15 seconds. Then repeat the entire cycle up to 3 or 4 times. 2

Cold Therapy

Once you have a good handle on your breathwork, try exposing yourself to the cold. Start with cold showers, and then perhaps try being outdoors in winter conditions. Many practitioners swear by cold water dips! Just ensure you’re going at a comfortable pace. 3

Commitment

When it comes to this method, commitment is the glue that holds it together. You must believe that you are capable of enduring adversity to awaken your body’s natural resilience. When you believe you have the mental ability to calm yourself down under stressful conditions, you learn what it is to be strong.

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WHOLE FOODS

6 Foods for Super-Charged Immunity When it comes to your immune health, food can be a significant support or a serious liability. So cut down on processed foods and sugars and stock up on these natural immunity boosters to enjoy winter with fewer sniffles. Garlic Ever tried eating a raw garlic clove? It may be difficult—and require a chaser—but there’s plenty of wisdom in it. The allicin that raw garlic is especially rich in is scientifically recognized as an effective cold prevention supplement.

Dark Chocolate Dark chocolate (70% cocoa content or higher) doesn’t just make you feel good when you’re eating it. Its high levels of the antioxidant theobromine can fight free radicals—this means you are less vulnerable to disease in general when you enjoy this sweet treat.

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Oranges It probably comes as no surprise that this citrus fruit is an effective cold remedy. Vitamin C, of course, is the key to its potent anti-cold effects. That’s because, in addition to strengthening your immunity, it appears to shorten the amount of time you will suffer from symptoms.

Turmeric Did you know that turmeric’s health benefits are among the most scientifically supported of all foods? This distinctive bright orange spice is filled with curcumin, a well-known antioxidant and antiinflammatory compound.

Spinach Dark leafy greens are always a good idea for supporting immune health, but spinach, in particular, is a powerful wellness aid. That’s because it boasts a wide array of antioxidants and nutrients, including vitamins E and C.

Blueberries Want food that will provide exceptional protection for your respiratory tract? Reach for blueberries. Their high levels of the flavonoid anthocyanin are the key to this benefit. By consuming it, you may lower your chances of suffering a respiratory tract infection.

STATS

SUPPORTING YOUR SYSTEM 3 HELPFUL STATISTICS ABOUT IMMUNE HEALTH

When you understand how it works, you can support it to thrive. Your immune system is the unsung soldier of your body, fighting for your wellness every day. But it needs support to do the job it was meant to do. Learning more about how it functions can help you to provide that support. Scientific research into immunity is yielding eye-opening insights every year. Despite the complexity of this system, we are starting to understand how it works and how to prime it for success. Here are 3 statistics about your immune system that could help you to help it.

SYMPTOMS CAN MEAN IT’S WORKING Sometimes symptoms of the disease— for example, the congestion of the common cold—means that your immune system is working, not failing. That’s because the symptoms are related to processes your body needs to undergo to fight the disease. Having the sniffles means your body is winning in the war against the rhinovirus!

SLEEP SUPPORTS IT Did you know that your T-cells can drop when you don’t get enough sleep? When that happens, your immune system lacks what it needs to ward off disease. In fact, according to one study, vaccines may even be less effective for people who sleep less than 6 hours a night.

GUT BACTERIA ALSO SUPPORT IT At this stage, the link between a healthy gut with a wide variety of essential bacteria and good immune health is undisputed. This bacteria fights diseasecausing bacteria, produces antibodies and may prevent allergies and autoimmune diseases.

Brussels Sprouts / Cruciferous Vegetables

Colour Your Plate for Immune Health ALISON DOWLING

The holidays are coming, and the weather is getting frostier! To me, this is a recipe for getting cozy with family and sharing some holiday indulgence! However, this year, with immune health at the forefront of our minds, it may be time to make some tweaks to our holiday favourites or focus on filling our plates with more immune-supportive nutrition. Let me show you what I mean. It matters what we eat — always. And tending to our immune health can be included. Overconsumption of sugary foods depletes our body of immune-supportive nutrients and weakens our defences. So while indulging from time to time can be enjoyable, you want to make sure to surround indulgences with immune-boosting nutrients to counteract the effects. This time of year, there are so many great, seasonal, nutrient-dense foods to enjoy! So consider putting the following foods onto your plate first.

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Cruciferous vegetables are part of the Brassica family. They contain sulphur compounds that encourage the body’s natural detoxification processes — keeping everything flowing and those things that we don’t want in our bodies, passing on through for elimination! This allows our systems to stay in top form and prepared with their defences against infection. Cruciferous vegetables also contain anti-microbial properties that guard against gastrointestinal infection specifically. So by filling your plate with Brussel Sprouts, bok choy, cabbage, cauliflower, broccoli, and more, you can protect your gut against infection and help maintain a healthy environment for potent immune supportive antibodies. Did you know 70% of our immunity is in our gut? Brussel sprouts are delicious when baked and served with walnuts in an arugula salad. Cauliflower makes a great cheesy side dish. And cabbage can be made into easy homemade sauerkraut that doubles as a probiotic! Did you know that probiotic proliferation supports the production of antibodies? So gut health and immune health go hand-in-hand and can be delicious also!

Kefir / Probiotics Have you tried kefir? Kefir is a fermented beverage, usually made from dairy, but gaining popularity from non-dairy liquids also. It is part of the probiotic-rich family of foods and is essential in preventing the gut from being overtaken by “bad” bacteria (pathogenic microbes). Good gut guardians, like probiotics, support bowel regularity, mental wellbeing, and a healthy environment into which antibodies are released. Around 2 grams of antibodies are released into our intestines daily! So most of our immune health lives in our gut, and we can support our immunity through probiotic consumption.

Cranberries / Vitamin C We all know that vitamin C is a robust immune booster! Well, cranberries are loaded with these immuneboosting antioxidants. They help to neutralize free radicals and safeguard cells against damage. As a substantial part of your urinary tract infection prevention toolkit, it is no surprise that these berries effectively prevent certain bacterias from taking over other systems and should be part of our diet as often

ALISON DOWLING

“It matters what we eat — always. And tending to our immune health can be included.” as possible — due to their proanthocyanidins, a group of powerful polyphenols. Cranberries contain a high amount of these polyphenols, and they protect against bacterial pathogens. If you’re a fan of cranberry sauce, opt for a low-sugar option. Or something with a refined sugar alternative for sweetener, like maple syrup. We want to take the benefits of the cranberries without overpowering them with the harmful elements of refined sugars.

specific cells, including lymphocytes, macrophages and natural killer cells, vital parts of our immune defences. In addition, it helps modulate cytokine secretion, an essential part of the inflammatory process that attends to pathogens. Thus, garlic is not only a solid immune modulator but a delicious part of most dishes! Share garlic with your whole family, and no one will complain about your breath! You can all maintain strong immune systems!

Sage / Herbs

Apples / Quercetin

Sage is a member of the mint family and has been used traditionally as a herbal remedy for sore throats, coughs and colds, as well as digestive and circulation issues. Systemically it can assist the nervous system, heart, respiratory tract, metabolic organs and endocrine glands. Sage is hugely powerful and beneficial when used therapeutically to alleviate pain and reduce inflammation. In addition, it helps protect against free radical damage and bacterial and viral infections. Sage is a fragrant and potent herb. It can be taken in through steeped tea or as a seasoning in many dishes. It pairs well with poultry and butternut squash, elevating their flavours with its woody and earthy qualities. Have you tried butternut squash, sage and goat cheese lasagna? Yum! Give the recipe a search and reap the rewards of fragrant sage this holiday season.

Apples contain an important flavonoid called quercetin. It is a plant pigment that is a powerful antioxidant found in onions, berries, and citrus fruits. Quercetin can inhibit histamine release and helps regulate our allergic response. In addition, it is an anti-inflammatory compound. It stimulates the immune system, sparking antiviral activity and decreasing pro-inflammatory cytokines favouring the anti-inflammatory ones. Keep your immune system in top shape by eating an apple a day! Or try a low-sugar apple crumble. Mmm oats, cinnamon and seasonal apples!

Garlic / Allicin Garlic is an old standby and a vital component of most dishes. Have you ever heard of eating a whole garlic clove because you felt a sore throat coming on? This is because of its immune-boosting compound called allicin. Allicin is another sulphur-containing compound. These compounds contribute to the reduction of overall inflammation, as well as warding off unwanted bacterias. Garlic helps us maintain the homeostasis of the immune system. This is due to its ability to stimulate

Dark Chocolate / Polyphenols The darker the chocolate, the greater the health benefits! Cocoa is rich in polyphenols, and the darker the chocolate, the lower the sugar content. Dark chocolate can help boost our immune-supportive white blood cells and activate pathways involved in cellular immune response. Polyphenols are a potent antioxidant influencing, in particular, our innate inflammatory responses. It can also influence the intestinal adaptive immune response. This keeps our immune system’s two-layered approach agile and ready to respond to invaders. There are so many great foods to eat! So this holiday season, focus less on the treats and more on treating your palate to these delicious, immune-supportive nutrients! Your immune system will thank you!

ALISON DOWLING, HBA, NNCP, is a Toronto actor and nutritionist. Through movement training and a love of food, she found holistic nutrition. When she’s not writing or working with clients at the Clara Clinic in east Toronto, you’ll find her catching up on auditions!  ALISONDOWLINGNUTRITION.COM

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WHOLE HOME

Invite In the Fresh Air 1

One of the reasons why winter is known as cold and flu season is because, in general, there is less air circulation in our homes. Of course, it’s not desirable to have your windows wide open on freezing days…but on milder days, let the fresh air in once in a while.

Diffuse Essential Oils 2

All-Natural Ways to Support Immune Health in Your Home In the wintertime, we need all the help we can get to keep sickness at bay. Fortunately, there are many natural ways to make your home a space that supports immunity. 14

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A diffuser and a good supply of immunity-supporting essential oils could be your family’s best friends this winter. Choose oils like Rosemary, Cinnamon, Wild Orange, Clove, and Eucalyptus to support your systems while making your home smell wonderful.

Encourage More Water Drinking 3

Staying hydrated is one of your best immunity-boosting bets. There are many ways you can encourage your family to drink more water. For example, try making ice cubes with berries or making jugs of water with fruits that your children enjoy. Special drinking cups can also support this healthy habit. 4 Encourage Better Sleep

Sleep supports strong immunity, period. A household tweak that helps everybody sleep better is removing devices from bedrooms at least 30 minutes before going to bed. Spend that half-hour relaxing, reading stories, connecting, and enjoying sensory aids like essential oils.

NOW FOODS SPECIAL PROMOTION

1. pubmed.ncbi.nlm.nih.gov/30243067/).

Ancient wisdom in a bottle: 100% Pure Turmeric Essential Oil THE HEALING PROPERTIES OF TURMERIC DATE BACK TO BEFORE THE SECOND CENTURY CE/AD TO THE CHARAKA SAMHITA, THE ANCIENT TEXTS OF AYURVEDA. Today, turmeric is celebrated as both a culinary and medicinal staple. Turmeric is famous for its anti-inflammatory effects, although it also has antibacterial, anti-oxidant and even potential anti-tumour properties. Among its many traditional uses, turmeric has been used to beautify and heal the skin. Encouraging anecdotes have prompted many skin-related clinical trials, including eczema, sun spots, radiation-induced dermatitis, hyperpigmentation, vitiligo and psoriasis. Although turmeric contains at least 100 identified constituents, its medicinal components have been identified as curcumin (a popular supplement extract) and a range of volatile oils (available as essential oils). As a result, turmeric essential oil is sought out for do-it-yourself skin support products. In addition, preclinical studies have identified the potential of turmeric essential oils for conditions such as psoriasis (having an anti-inflammatory effect) or even some skin cancers (more extensive trials are needed). Turmeric essential oil is made by isolating and concentrating the aromatic oils from the whole turmeric root. Its aroma is spicy, earthy and warm, providing a soothing, uplifting and balancing experience. The turmeric oil scent is subtle when compared to citrus, yet it lingers around for longer. Turmeric blends well with cardamom, ginger, frankincense, lavender, sandalwood, and tangerine for some mixing magic. NOW® 100% Turmeric Essential Oil has tested high in a constituent called turmerone. A preliminary study has demonstrated the anti-inflammatory effects of turmerone and its potential relief for conditions such as psoriasis1. Since essential oils are highly concentrated, they should always be diluted with a carrier oil (jojoba, almond, etc.) before applying to the skin. Some essential oils, such as cinnamon, have a very small margin of safety and are best avoided for the novice. Turmeric, on the other hand, is generally safe, even for those with sensitive skin. A suggested dilution is 2-3 drops of turmeric oil per 1 teaspoon of carrier oil. You can also add a few drops of turmeric oil to any existing products (such as shampoo, face masks or face creams). Turmeric oil is not generally visible on the skin, but it can stain clothing.

Age-Defying Skin Serum Ingredients • 2 tablespoons aloe soothing gel • 1 tablespoon rosewater concentrate • ½ tablespoon Argan oil • 2 drops NOW® frankincense oil • 1 drop NOW® turmeric oil • 1 drop NOW® lavender oil Directions Mix all ingredients and apply a small amount morning and night. THALIA CHARNEY, MA, Holistic Nutrition and Wellness Coach Nutrition and Health Education Manager, NOW Foods Thalia has over 30 years in the health industry, including an eclectic background in herbal medicine, nutrition, essential oils 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.”  NOWFOODS.CA

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FUNCTIONAL FOODS

Perilla Leaves In Traditional Chinese Medicine, the perilla leaf, also known as the beefsteak plant, treats everything from canker sores to stomach ailments. Although science has some ways to go before it properly assesses the health benefits of this powerful herb, it might just be your key to better well-being. Support Immunity Interferon activity has been shown to support the overall function of the immune system. Perilla leaves contain compounds that may trigger this activity. During the winter months, reach for this herb to maintain stronger immunity in the face of higher health risks.

Lower Heart Disease Risk Perilla has a ratio of healthy fats that could help prevent heart disease. Its high level of antioxidants also helps curb the oxidation of cholesterol in your food, preventing your arteries from accumulating plaque and hardening.

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Ease Stomach & Intestinal Discomfort Some research shows that perilla leaves can reduce feelings of bloating, gas, and uncomfortable fullness. They do this by strengthening the lower esophageal sphincter (which prevents acid reflux) and easing cramps with high levels of flavonoids, rosmarinic acid, and caffeic acid.

Increase Respiratory Health One study published in the International Archives of Allergy and Immunology reports that a four-week treatment with perilla seeds increases lung capacity significantly. That may be due to the generous amount of quercetin, luteolin, and rosmarinic acid in them. With higher lung capacity, overall respiratory tract wellness increases.

Boost Brain Health & Lower Depression The University of Maryland Medical found that the alphalipoic acid (ALA) in perilla seeds could aid in lowering depression. That's because ALA fights disease-causing free radicals, reduces inflammation, and potentially protects brain cells from conditions like Alzheimer's, multiple sclerosis, and stroke.

AMBASSADOR RECIPE

This Blueberry Crumble is full of flavour and doubles as the perfect fall breakfast as well as dessert. Requiring just 10 minutes of prep time, this is a must-try dish that you’re guaranteed to love!

Ingredients Crumble • 1 3/4 cup oats • 2 tbsp coconut oil • 3 tsp cinnamon • 1/2 tsp salt • 1/4 cup honey • 3 tbsp maple syrup • 2 tbsp water Base • 1 1/2 cups frozen blueberries (you can let them thaw first, so there’s less water released during baking) • 1/2 tbsp honey • 1/2 tbsp cornstarch

Directions 1 To a bowl, add oats, coconut oil, cinnamon, honey, and maple syrup. Stir together until it is thoroughly combined. Add the water to help keep everything packed together. 2 In an oven-safe container, add the blueberries, honey, and cornstarch. Mix it all together, so the blueberries are evenly coated. 3 Grab the oat mixture, form them into little clumps, and then place them over the blueberries.

NATASHA ING is an Urban Planning student at the University of Waterloo and a recipe developer and content creator based in the Greater Toronto Area (GTA). Baking and cooking quickly

4 Bake at 375 F for 15-20 minutes (or until the oats are golden brown).

became her go-to activity during the pandemic and primary form of procrastination, and thus “the procrastibaker” was born. She loves to share quick, easy, and healthy-ish recipes and the occasional food review for the best places to visit in the GTA.  NATASHATHEPROCRASTIBAKER

5 Optional: top with vanilla ice cream, icing sugar, or more honey/maple syrup.

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Five Tips for Forming Your Healthy Blended Family PEG CONWAY

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Whether you call them stepfamilies, blended families, or simply modern families, it’s clear that diversity is increasingly the norm when it comes to family arrangements. The Pew Research Center reports that for 40% of U.S. families, at least one partner has a child from a previous relationship, far different from the mid-1970s when my widowed dad married my stepmother.

PEG CONWAY

However, just because stepfamilies are more common doesn’t mean the experience has become easier for kids. Unlike couples entering their first marriages, subsequent unions that already include children must merge whole casts of characters, each with their own established narratives. My memoir, The Art of Reassembly, recounts how I wish my parents had realized this. For a stepfamily to work, there is no one right script for success. The process is improvisational. In fact, stepparents could take a few cues from improv performers. Improv is a type of live theatre where the plot, characters, and dialogue are made up in the moment, often prompted by input from the audience or another source. These performers must be motivated, adaptable, and creative, all traits that would serve you well as a stepparent. With this approach in mind, here are five tips for fostering a healthy stepfamily.

Accept That Loss is Present

Recognize Differing Relationships Rather than the typical family tree, stepfamilies create a widening web of relationships. After my dad remarried, we still saw my mom’s relatives but not nearly as often and seldom all together. Instead, we would have solo gatherings with my grandparents at Christmas. Although my stepmother’s family embraced us warmly, as an adult, I wished my siblings, and I could have spent more time with our maternal cousins, even if my dad had not attended. Such issues of loyalty are more pronounced in divorce situations. Ask your children what they want and respect their wishes. As divorce became part of our family in my generation, I wanted to balance inclusion with respect for separate identities. So when my stepmother asked me if she should include my brother’s new teenage stepson in her cash gifts at Christmas, I said “yes” right away. Since he was choosing to be with us for the holiday, treat him like everyone else.

Though marriage is a joyful celebration, a significant loss lurks somewhere in the background when forming a stepfamily. The couple can marry because a person died or a relationship ended. No matter how distant or close in time this event occurred, you can be sure it remains impactful for children at any age. My dad presented his remarriage as giving us a new mother, effectively putting the past behind us. As a child, I had no choice but to accept this framing of our situation. Much later, in adulthood, I felt sad, confused and angry at my dad and stepmother for erasing my mom in this way. For children of divorce, navigating relationships is even more complex. From the start, accepting loss as foundational to your new family creates a realistic mindset.

Let Growth Emerge

Allow Space for Painful Feelings and Conflicts

In her book, Bossypants, regarding improv, actor and comedian Tina Fey wrote: “There are no mistakes, only opportunities.” On the stage, what could be called a mistake might send the story in an engaging, unexpected direction or result in hilarity for the audience. While that may not always be true of mistakes in stepfamily interactions, accepting them as normal extends compassion to yourself and others, only improving relationships. That’s a healthy example for children in any family.

Inevitably, clashes occur as you merge your families. In addition to underlying loss, people have different traditions, habits, and even schedules for being in the home, depending on custody arrangements. These adjustments are complex for anyone, and especially so for kids. They may exhibit outbursts and resistance or more subtle reactions. For example, extremely good behaviour can mask distress in young children. In my growing up, difficult emotions were not expressed. I resented the additional chores that my stepmother assigned. When she began using items that had belonged to my mom, I stiffened with unspoken pain and sorrow. Gentle invitations from my dad or stepmother to talk about how things were going— whether over dinner or while driving in the car or just sitting around the family room— would have helped me cope with the transitions.

The complexities of the past need not prevent stepfamilies from growing together. The key is to let it emerge in its own time and its own way, rather than forcing anything. Little things may be most meaningful— I have fond memories of baking cookies with my stepmother, shopping for school clothes together, and going on excursions with her and my younger (half) brother. On our birthdays, we chose the dinner menu and type of cake. These ordinary activities, repeated over the years, created a familiar, reassuring pattern that I enjoyed.

Accept Mistakes

PEG CONWAY writes and practices Healing Touch energy therapy in Cincinnati, OH, where she volunteers at a children’s grief center. Her essays about early mother loss and long-term grieving have appeared at Austin Fit Magazine, The Manifest-Station, the Cincinnati Enquirer, and The Mighty. After earning a master’s in journalism, she worked in corporate communications. Later, she became a certified childbirth educator and doula. Peg and her husband have three grown children and one grandchild. Follow her on Facebook or Instagram.

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The Relationship Between Your Mental Health & Immune Health LEANNE SAWCHUK

If you are reading this, chances are you have had the experience while visiting your GP or Naturopath for a particular ailment and they have asked you about your stress levels. Or, you have noticed that while navigating some of the more emotionally charged moments in your life that you suddenly "catch" a cold or come down with something. It is no surprise that there is a direct link between the two and that mental and emotional health is directly linked to the health of your immune system. It is not just about how your mental health affects your immune system, but how your immune system affects your mental health. No matter how you look at it, your brain cells are constantly communicating with your immune cells— imagine hearing that convo right now?

Enough said. A recent study on mice (no mice were harmed, thankfully) concluded a strong connection between stress, depression, and immune function. In this study, the mice exposed to stressful and upsetting situations had their poor little immune systems releasing inflammatory proteins into their body. When this kind of immune response gets triggered, the brain automatically becomes

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LEANNE SAWCHUK

impacted, leading to depressive symptoms. These depressive symptoms further impact the health of our immune system. Chances are if you have read this far, you likely already know that some of the most common suggestions to tend to both your mental and immune health include exercise and eating healthy. This is not new information, so I will not bore you with repetitious details here. You already know that staying active, even for a short period, can boost your body's defence system substantially while kicking anxiety out of the driver's seat. And, you also likely know that eating healthy is critical when it comes to fueling and nurturing your beloved immune system. However, you also know that (at times) eating healthy and exercising can seem like a daunting task when you find yourself in a depressive state or within the vortex of anxiety. Am I right? In addition to eating healthy and exercising, what if the road to a healthy immune system started with paying attention to our thoughts and noticing what we are doing with our emotions? I believe a major cause of immune health is anxiety, more specifically, the thoughts we are having and entertaining at any given moment. Let's face it, while all the cute posts on Instagram seem to encourage this self-love, work-life balance, and stay in the present kind of thing, this doesn't always seem to be right within reach. However, how you talk to yourself and what you do (or don't do) with your emotions sure is!

How do you talk to yourself on a day-today basis? What are some of the very first words out of your mouth when you wake up? What thoughts are you having that could be making you feel worse? What fears are taking up residence in your mind? What are you giving energy to, or rather, what thoughts are draining your energy?

Whatever you are not expressing is manifesting within your body. Emotional suppression is widespread. It is often what lands someone at my door— years upon years of emotional suppression. Aside from it taking a massive toll on one's mental health, it is also directly linked to the health of your immune system. Suppressed emotions can lead to chronic stress, which in turn disrupts your body's hormone balance and depletes the brain's feel-good chemicals. In addition, while all of this is going down, you can be sure that the immune system is also being impacted. For example, something I see and treat often is suppressed anger. When we suppress anger (or any emotion), it can manifest into a slew of health conditions such as hypertension, cardiovascular disease, and digestive issues. I have yet to meet someone with a high level of activation, both expressed and suppressed, that does not also have some digestive issue. Ready to tend to your immune

health by focusing on your emotional health? The following practice can help you identify your emotions as they come up and learn how to express them safely and healthily.

Begin by identifying what you are feeling right now, at this moment. Say what you are feeling out loud. For example, I feel angry, I feel anxious, I feel impatient. Practice the first two steps when you are alone. When you become more comfortable with doing this, practice with someone with whom you feel safe. Remember, not everyone knows exactly how to respond when we start naming emotions, so it is often helpful to let them know what you may or may not need from them.

Breathe. So yes, stock up on the citrus fruits, move your body and take in all the turmeric, Vitamin D, and Omega-3's. Still, if you are not paying attention to the way you are talking to yourself at any given moment or what you are doing with your emotions, then you are not helping yourself in the best way possible. If you are looking for some additional support, be sure to check out my online support group, Anxiety Unraveled. You can find more details on my website or by contacting me directly. Registration is now open.

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.

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What Can We Do to Positively Affect Our Immune Health? SANDY KRUSE

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SANDY KRUSE

I love to learn how to improve my best health, and so much begins with immune health. There is a lot we can do to make it robust. By now, we are all aware that approximately 70-80% of our immune health resides in the gut. Think of our gut as a gatekeeper but also as an instructor. It both protects us and teaches our immune cells to differentiate between pathogens and our tissue. Our gut lining is relatively thin and is lined with immune cells. However, several factors can compromise the lining, thus negatively impacting our immune function. This is where you have some control. We can have a positive impact on our immune health with these simple practices:

many tricks up their sleeves to help improve sleep. One of my favourites these days that many don’t know about is spermidine. Sperma-what? It’s plentiful in natto, amaranth grain and more.

• Move your body. Exercise has a profound effect on immune health, and it’s not about jogging every day. Moderation is key here. We need to move often and have moderate bursts of movement to keep our immune system primed.

• Mitigate the effects of stress on our bodies. We can do this through walks in nature, meditation, gratitude and adaptogenic herbs. Some of my favourites in my practice include ashwagandha and rhodiola. I also love biohacking gadgets to help “turn off” the mind when we need to recover from stressful situations.

• Eat whole, real foods. If you’re eating most of your meals out of a box, bag, wrapper or other, this may be the time to head over to a farmer’s market and get some fresh produce and/or naturally raised animal protein (I get some great grass-fed beef from my local farmer!).

• Sleep and sleep well. Many guess they are getting 7 or 8 hours but don’t honestly know how much time they are sleeping. Invest in a quality sleep tracker that’s low emf that can somewhat accurately gauge how good your sleep is. Deep sleep is the actual restorative segment of sleep, and knowing what percentage of time you spend in deep sleep is essential. It’s about the quality of sleep – not necessarily that you’re in bed for 8 hours! Holistic health practitioners have

Now for the gut. We need to pay attention to various signs and symptoms – especially more prolonged symptoms that don’t go away. If you’re experiencing constipation, bloating, gas, diarrhea, floating stools, greasy stools, and more, these symptoms should be addressed with your health practitioner. Many functional tests are available to help your functional medicine doctor or naturopathic doctor diagnose certain conditions before they worsen. If you’re unsure whether something is “normal,” speak with your holistic health practitioner, who can address your symptoms as the root cause.

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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ORGANIC ENTREPRENEUR

The Fierce Benefits of Fish Fertilization Fierce Fish fermented fertilizer is a Vancouver Island made, biologically active and pollinator friendly soil food suited for any and all of your growing needs.

What's the story behind Fierce Fish? How or why did you start this company?

Why should people know about natural agricultural development and creating better soil?

Fierce Fish was initially created as a brand for a smoked fish business. We later closed this operation, and the brand was shelved temporarily. My wife and I have been farming organically, utilizing permaculture techniques for nine years — to supply our family with healthy organic produce and meat. During this time, I realized there were no soil amendments available that were as effective as I needed them to be or that I genuinely felt good about using. I wanted something that supported the healthy growth of the plants and cover crops and continued to support a healthy soil web after the organics were harvested or consumed by animals. When everything turned upside down in the world, we realized that the fertilizer we had made would be of value to other people than ourselves. We decided to pursue the development and marketing of Fierce Fish Fermented Fertilizer so that others could grow healthy food while at the same time supporting a diverse soil web.

I believe that natural agricultural development and soil development are steps to supporting food security and the apparent health benefits of eating live, organic, healthy food rich in necessary nutrients to support a strong immune system. In addition, they will also help reverse ecological damage and global warming through carbon-sequestering. In conjunction with regenerative agriculture, consistent composting pulls carbon out of the atmosphere, and harvesting organics (and fruit and nut tree growth) helps permanently sequester that carbon.

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Why should people be fertilizing with fish? And why your products in particular? Utilizing fish fertilizer specifically to boost and support healthy plant growth is incredibly beneficial as the ocean is a source of all elements existing on the planet. These minerals show up in varying levels

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“...the most significant success we have had is the tremendous positivity we have encountered in this pursuit to assist people with agricultural amendments and awareness to start or upscale their own growing capabilities.”

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ORGANIC ENTREPRENEUR

in the fish we harvest from it and fill the necessary elements needed by the plants. Fish also have lower nitrogen levels and do not damage water tables. Unlike synthetics which run off eventually to the ocean, creating high nitrogen spikes that damage fragile ecosystems. A sustainably and ethically harvested fish converted to fertilizer can support the growth of more than ten times the amount of food it would have provided in its original form. I feel that this is a favourable trade. What's the company's biggest success story to date? We are working on multiple success stories at this time. However, we feel the most significant success we have had is the tremendous positivity we have encountered in this pursuit to assist people with agricultural amendments and awareness to start or upscale their own growing capabilities. What are the biggest challenges you've encountered on the way to building your company? The most considerable challenge we have met is the massive demand for agriculture and the need to fill part of this while keeping up with fast growth. Therefore, education in agriculture and where food comes from is something that we feel would benefit many people. What's your vision for the future of Fierce Fish? Our vision for the future is consistent, steady growth, expanding the people we can help to a larger geographical area. We are currently launching an e-commerce site to shop our fertilizer nationwide, which has been a massive learning curve.  FIERCEFISH2019  FIERCE.FISH

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3 Ways to Spot Pain Before it 3Worsens Ways to Spot Pain Before it Worsens GRANT CONNELLY

GRANT CONNELY

Pain is your body's way of telling you that something is wrong. It's normal to have pain when you are sick or injured, but pain that lasts for months is a cause for concern. 28

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GRANT CONNELLY

Pain is your body's way of telling you that something is wrong. It's normal to have pain when you are sick or injured, but pain that lasts for months is a cause for concern. Chronic pain impacts roughly 1 in 4 Canadians. Yet, most people that develop chronic pain can't actually point to a specific incident or root cause, making it harder to diagnose and treat. Therefore, it's essential to keep an eye out for chronic pain symptoms before the condition worsens.

Here are three questions to ask yourself to help spot and detect pain. Is your pain persistent? Chronic pain can carry on for longer than 12 weeks despite medication or treatment. The pain may feel sharp or dull, causing a burning or aching sensation in the affected areas. It may be steady or intermittent, coming and going without any apparent reason. It's also important to note that chronic pain can occur in nearly any part of your body. If your pain is lingering, with no history of injury or operation, it's essential to visit your healthcare physician. Are you feeling stressed or anxious? Stress and anxiety can contribute to chronic pain. In addition, the prevalence of mood and anxiety changes can be exceptionally

high among people with chronic pain. Chronic pain is a holistic condition impacted by social, biological, and psychological factors such as daily activities, employment, and general wellbeing. Therefore, it's vital to check in on your emotional well-being. To that end, it is also crucial to identify any changes in your mood — this could result in changes in your physical well-being, too. How much is the pain impacting your daily life? Pain, when not treated and managed correctly, can be detrimental to your everyday life. With chronic pain, time, energy, and attention are often in limited supply. Taking note of your daily habits, such as your work-from-home setup, can help positively shift your discomfort. Ensuring your workspace is ergonomically correct is an effective way to change your 9 to 5 routine. Long hours spent at your desk, with eye strain and minimal exercise, can lead to worsened pain symptoms. Remember: pain is a holistic condition and requires holistic treatment. So look beyond medicine and be sure to spot why you're feeling pain before you begin to treat it.

GRANT CONNELLY is the CEO of NeuPath Health, Canada's leading healthcare provider delivering category-leading treatment for chronic pain, as well as spinal injuries, sports-related injuries, and concussions, which owns 15 pain clinics in Canada.

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Q+A

A Healthy Life Through a Balanced Diet

Food enthusiast, traveller and teacher, Joanna Brzek talks to Vista about her journey to a balanced relationship with food.

As a "food enthusiast," how do you describe your approach to food and cooking? My cooking approach is all about balance. I mostly like to make healthy choices, but I cannot deny myself everything with sugar, wheat or dairy. I eat clean during the day to enjoy a bigger dinner- or I will eat clean all week if I know I will be indulging over the weekend. I am constantly looking for something new and a challenge! It is a blessing and a curse. My fiancé has a hard time with the fact that I get so bored of recipes so quickly! I can scroll Pinterest for hours browsing through recipes and pinning things that I have never tried or something out of my comfort zone (seriously homemade pretzels— so out of my comfort zone!) When following a recipe, I rarely make it quite the same - I am always adding/swapping ingredients to make it my own. Even if I have made something before, I will make it slightly different the next time. I love adding lots of ingredients to boost flavour- many veggies, seeds, salt-free spices, homemade sauces. I love colourful food.

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What's your story? How did you become the foodie you are? I started learning to cook in university when I was living away from home. My background is Polish, so I began by making dishes that my mom always made growing up. By profession, I am a full-time French Immersion teacher. I have always loved cooking and would post my dinners to my stories on my personal Instagram page. I received so much fantastic feedback— often being told that I should start a blog or foodie page, but I brushed it off because I was afraid of failing. When Covid transferred my classroom into a virtual one—as well as things closing down and we couldn't go out—I started working from home and found I had a lot of extra time on my hands. I started baking out of boredom. I would make breakfast, lunch AND dinner- I found going to the grocery store therapeutic because it was my chance to get out of the house! I started photographing my plates. Finally, after several months of this, I took the plunge and created my page— and I have received an overwhelming amount of support and love. Best decision I ever made! What matters to you when it comes to health and nutrition? What do you focus on eating? I think the most important thing when it comes to health and nutrition is BALANCE. I love to eat clean— seriously. I cannot get enough veggies! I love my quinoa, lettuce wraps and power bowls, but I also love donuts and wine! I have tried so many diets—glutenfree, paleo, whole 30, keto—and I realized I need to find a lifestyle that works for me that is sustainable for life. Something that works for me is intermittent fasting— I have been following this for over three years now. I love finding recipes and adding my twist to them— often substituting ingredients for cleaner ones— almond flour, date sugar, organic honey, coconut oil, zucchini noodles, and lettuce wraps. Also, I love using healthy fats. You will never find canola or vegetable oil in my house. But then sometimes I just need all the flour and all the cheese! When planning for the week, I pick balanced recipes by incorporating lots of vegetables, clean proteins (I love fish!), and healthier snacks. I have transitioned

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Q+A

to making almost all my own sauces and salad dressings. The more colour in my dishes, the better! I tend to indulge a little more on weekends, as my body craves ingredients that come from the ground, locally sourced if possible, that I know are packed with nutrition. I often find that when I give in to a craving that is not a healthy choice, I regret it after, but I never regret the healthy alternatives—and these days, you can find a healthier alternative to just about anything! What inspires you? Who influences you? I find inspiration everywhere I go! I often get ideas from my coworkers' lunches, and sometimes in the check-out line in the grocery store, I will see a photo on a magazine cover, and the idea stays with me. I browse through Pinterest and love searching for new exciting recipes. I follow healthy food blogs for ideas on how to substitute for cleaner ingredients. I often want to remake recipes I have had in restaurants (or if I cannot decide between two menu options, I make a mental note and make one of them myself ). My favourite food blogger of all time is Half Baked Harvest. I absolutely love her creative twist to all classic recipes. She takes everything to a whole new level! I often remake many of her recipes on my blog. What is your biggest dream? What's your vision for your life as an influencer? Prior to Covid, my biggest passion in life was travelling. My fiancé and I travelled to 23 countries together in our (then) six years as a couple. We lived in Europe for six months when I did my teaching placement and tried SO MANY different famous cultural foods. Now that I have developed as a foodie, my biggest dream would be to pick travelling back up and take cooking classes in other countries—Thailand, Costa Rica, Peru, Turkey— and learn about cultural foods, spices, unique ingredients and their history. A life where I can bring my two biggest passions together would be a dream come true. What's your favourite sweet recipe and your favourite savoury recipe? My favourite sweet recipe is creme brûlée (I have yet to make a homemade version of this!), and savoury would be a bowl of really creamy cheesy pasta (drooling!).  BRUNCHING.WITH.BRZEK

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Q + A RECIPE

Cinnamon Maple Crunch Granola Crunchy, chocolatey with flavours of cinnamon, coconut, maple and honey. So easy and can be modified to suit your flavour preferences. Served this over dairy-free vanilla coconut yogurt with a grilled peach and pear and drizzled organic honey overtop.

Ingredients • 1 cup oats • 1/2 cup sliced almonds • 1/3 cup pumpkin seeds • 1/4 cup coconut flakes • 1/8 cup melted coconut oil • 1/8 cup honey • 1/8 cup maple syrup • 1 tsp cinnamon • 1 tsp vanilla • 1/4 tsp salt pinch of nutmeg

Directions 1 Combine all ingredients. Lay granola flat onto a parchment paper-lined pan. Bake for 30-35 minutes at 350F, mixing halfway through. 2 Once the granola has cooled down, you can add 1/3 cup dark mini chocolate chips (also optional, but I love chocolate, so give me all the chocolate!) DELICIOUS HACK: I grilled my fruit halves on a grill pan with melted butter and a little bit of brown sugar. Pure heaven!

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Connect with our super inspiring Vista Ambassadors this issue for wellness tips, healthy recipes, fitness advice and more. 38

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AMBASSADORS

 ROLA TABET is a media buyer

working in a media agency in Toronto, Ontario. She is also a vegan food and lifestyle blogger. Helping others is a passion of hers, which is why she created her vegan blog, where she shares food recipes and tips for a healthy vegan lifestyle to help and guide others on their journey!

 LIANA MEGGETTO is a Registered Holistic Nutritionist from Vaughan, ON. Her Italian heritage has been the driving force behind her love for food, but her own personal struggles with digestion since being a young kid have sparked a passion for how diet and lifestyle impact our lives. Her approach as a nutritionist is simple: eat what you love, learn what works for your body and get your mindset as strong as your body.

FUN FACT She would love to have a food show on TV or appear on a section of a food TV show!

FUN FACT Since the age of four, Liana has been a dancer/gymnast. She is also the biggest dog lover and adores her cockapoo, Lucky.

 VDEVIDAA

 HOLSITICALLYLIANA

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AMBASSADORS

 STEPHANIE BLAIR lives in Vancouver, BC and is

currently studying to become a certified nutritionist to work 1:1 with clients on their health journey. You can find her on Instagram at (@stephaniethefoodie), where she posts delicious vegan recipes and connects with likeminded individuals. FUN FACT She initially wanted to become a TV host, so she went to Radio & TV Broadcasting school. She didn’t realize until years later that her true passion was in nutrition after graduating and going through an array of health issues.  STEPHANIETHEFOODIE

 KEESHA NURSE is a Bajan,

French-Canadian elementary school teacher who loves to cook. However, after six years of postsecondary studies, she realized how little she focused on her wellbeing. She discovers and shares how to maintain a holistic view of your health through blogging while creating recipes that incorporate healing foods. FUN FACT She has a long-term goal of participating in her first triathlon.  SWEETANDSAVOUREE

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

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PRODUC T SPOTLIGHT  Craft seafood cannery, SCOUT makes holiday hosting easy with the Scout Seacuterie set: 100% acacia wood serving board and three stoneware bowls. Crack open cans of Scout and pair them with cheeses, crackers and veggies.  ENJOYSCOUT.CA

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 The new ASTRO PROTEIN & FIBRE YOGOURT is a nutrient-packed yogourt that combines the goodness of protein and fibre to make it easier for Canadians to maintain a healthy, balanced diet.  ASTROYOGOURT

 SIENNA SAUCE is a family-based business established on April 7, 2017, in Sienna, TX. The concept of selling wings out of their home started over a kitchen conversation and the overall goal was to package the sauce (created by Tyla-Simone Crayton) and get it on the shelves of grocery stores around the globe.  SIENNASAUCE

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 The eco-friendly quality of SATORI CONCEPT’S CORK YOGA MAT provides a gentle feeling to the body and helps you enjoy the maximum effect of yoga exercise.  THESATORICONCEPT

 MELANIN HAIRCARE'S LUX HAIR TOWEL is a soft, stretchy, and super absorbing t-shirt material that prevents frizz and is long enough to secure into a turban or wrap.  MELANINHAIRCARE

PRODUCT SPOTLIGHT

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 MINA SINGLEORIGIN EXTRA VIRGIN OLIVE OIL is cold-extracted and can be directly traced to their trees in Morocco. Low in acidity and exceptionally high in antioxidant-rich polyphenols.  MINA

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 TIAMO FOODS clean frozen meal solutions are mouthwatering with diverse flavour profiles, full of veggies and plant-based proteins. Great on their own and with add-ons.  TIAMOFOODS

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CANNA.MED.ED

CB2 Receptor Activation: Immune Modulation, Inflammation Relief, and More! LEE KNOW

It’s been over three years since cannabis legalization in Canada. Interest continues to grow around its use as medicine and how it can play a positive role in one’s natural health lifestyle. However, many who would love to take advantage of its health benefits often look for alternatives to avoid the “high” sought out by recreational users. The great news is, there are many other compounds in cannabis that can bring about those same health benefits without intoxication. While much of the focus has been on cannabinoids (CBD, CBG, CBN etc.), another class of compounds called terpenes are gaining attention, with numerous publications considering it equally important, if not more important, than the cannabinoids; and this all centres around how they interact with the endocannabinoid system (ECS).

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The Endocannabinoid System The ECS is often called the master regulator of homeostasis—balance within the body—and is found within every tissue and organ. It’s made up of two primary cannabinoid receptors (called CB1 and CB2) and “endocannabinoids” that are produced by the body and mimic the “phytocannabinoids” from cannabis. When the normal function of our tissues or organs is disrupted, that specific area of the body produces more cannabinoid receptors so that they can be activated by the endo- or phytocannabinoids to bring things back into balance. In particular, CB2 receptors are an exciting therapeutic target that recent studies (and drug development companies) are focused on. Since they’re primarily located outside the central nervous system, their activation does not result in intoxication. This is in contrast to CB1 receptors, which are mainly located in the brain—and where their activation results in the intoxicating effects often associated with cannabis use.

CB2 Receptors and Immune System Modulation The immune system contains the most significant amount of CB2 receptors in the body. It’s this system that regulates inflammation — and therefore pain, tissue damage, degenerative diseases, and all the other consequences of both acute and chronic inflammation. Further, activating CB2 receptors can moderate the immune system, benefiting autoimmune conditions and taming the cytokine storm, often associated with an overly aggressive immune response that results in tissue damage and worsening symptoms.

Cannanda CB2™ Terpenes As mentioned earlier, terpenes are gaining attention due to their remarkable therapeutic properties. Many consider them more important than classical cannabinoids. While cannabis terpenes have invigorated scientific interest in their health benefits, terpenes are naturally found in abundance throughout the plant kingdom—not just cannabis.

Cannanda, a multi-award-winning brand, now makes it easy for patients and consumers to leverage the power of terpenes in a manner that’s entirely legal for sale in any clinic or health food store. These physician-formulated blends are highly targeted to specific biological processes. For CB2 receptor activation, Cannanda has developed the first of its kind, the award-winning CB2™ line that effectively targets your ECS and activates CB2 receptors in a manner similar to THC and CBD, but without the high. This true Canadian brand is also sold in the UK, Australia, and South Korea, with thousands upon thousands of incredible life-changing testimonials worldwide.

For Pain, Anxiety, and So Much More By effectively targeting CB2 receptors, Cannanda’s CB2™ products deliver a wide assortment of benefits. While most will use these products for either pain or anxiety, some other examples include: • heart disease and cardiovascular health • insulin sensitivity, obesity, and other metabolic conditions • dementia Alzheimer’s, Parkinson’s disease, and other neurodegenerative conditions • multiple sclerosis, rheumatoid arthritis, and other autoimmune conditions • osteoarthritis and joint pain • migraines and headaches • insomnia

Small Investment for Fast Results While many products on the market can take months to work and cost a considerable amount during that time, Cannanda CB2™ products often work within the first week or two—with many users reporting it works from the very first dose, almost instantly! So, along with a hassle-free money-back guarantee in the event they don’t work for your unique physiology, you’ve got nothing to lose and everything to gain. So, give these award-winning products a try—your health and wallet will thank you.

LEE KNOW is a licensed naturopathic doctor, recipient of several awards, and has held positions as medical advisor, scientific evaluator and director of R&D for major organizations. He’s the author of Mitochondria and the Future of Medicine (Chelsea Green Publishing, 2018) and leads Scientific Affairs for Cannanda.

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DAY IN THE LIFE

Laurel McBrine

Certified Nutritional Practitioner, Laurel McBrine, tells us how she prioritizes personal wellness while thriving in her career as a fine art painter. What draws you to painting children? Portraits, if done well, convey a sort of immortality, freezing the person at that moment in a more intimate way and with more depth than a photo, which is why parents treasure paintings of their children. It all began with my childhood fascination for Tudor portraits and a knack for drawing that earned me lots of praise. Seeing master paintings in books and museums, along with the birth of my sons, were all factors. I love to paint any face, animal or human, but I find that parents especially want to capture their children for posterity. Portraiture is the most challenging genre of painting, but portraying children is the ultimate challenge. Would you please describe your process of capturing someone's essence in a painting? I like to get to know the person as well as obtain excellent reference material. I generally take photos and then choose a few that resonate with me to capture the individual's unique beauty. Sometimes I have to piece several together. Then I get the input of the person commissioning the work to see what they think. Because most people won't sit in person for the 100 hours necessary, you need to have a lot of experience painting from life to know what works. I use a computer screen with the head at life-size, almost like having the person there.

On an average day, what do you spend your time doing? What's a highlight and a lowlight? Before the pandemic, I represented a natural skincare and cosmetics company and taught art classes. After the world came to a halt, I took the opportunity to get rid of 90% of my stuff along with two properties, including a beach house, in anticipation of new adventures. At age 62, I'm obsessed with discovering all the hacks for having a long life and looking and feeling my best. While on my daily hike, I listen to podcasts focusing on the latest research about health and longevity. I love spending time being creative, both in the studio and the kitchen (currently doing a lot of baking with beans), and being physically active, especially outdoors. Because of a genetic connective tissue disease, many accidents, and now lingering health issues after a viral infection in March 2020, I've had to create coping strategies by being vigilant about good habits. I aim for at least 10,000 steps, getting outside first thing in the morning, whole food plant-based diet, getting enough sleep, fasting 16-18 hours, infrared sauna, resistance training, stretching, cold showers and facial sunblock every day! What's the best advice you could give to someone pursuing a fine art career? Immerse yourself in learning - look at great art in books and museums,

invest in instruction, listen to podcasts and study with master artists. I have travelled a lot to take workshops with top painters, which has accelerated my artistic development. Keep a sketchbook, work outdoors, from life and often daily painting or drawing in a small format will accelerate your growth as you learn something from each piece with less time invested in each work. Exhibit your work regularly and utilize social media for marketing. What is your vision for the future? What do you hope to accomplish? In an ideal world, I would spend my time being creative, both in the studio and the kitchen, and doing everything necessary to stay healthy. If we have the privilege of ageing, doing it well starts with a great attitude, openness and a sense of adventure, looking forward to the next thing. I am excited to create a new chapter with more time to further develop my work, do more writing (a book about ageing), and explore new places.

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