Vista issue #115 November/December 2017 by Vista Magazine

NOVEMBER/ DECEMBER 2017

Winner 2016 Best Magazine Redesign

No. 115 Welcome to

A more organic way of Being NEW & NOTEWORTHY: Game changing

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IMMUNE BOOSTING BENEFITS OF ESSENTIAL OILS: Treating your most significant symptoms.

Home and Immunity Issue Dirty Electricity Getting Fit Without the Fees Warm Baked Pear Perfection Nordic-Style Nesting Soulful Stress Reduction

Eating for Immune Health Karlene Karst

THE O RGANIC ENTREPRENEUR

on finding balance & inspiration & staying healthy

Tami Main

How a chemical-free skin care company was born from a mother’s love P R I N T E D I N C A N A DA

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Karlene Karst, RD Nutrition Expert, Author, Creator of Sea-licious

Winner 2016 Best Magazine Redesign

Welcome. Please join me in welcoming our new Vista team members, beginning with Editor in Chief, Kim D’Eon. You may recognize Kim from her time as an award-winning Canadian TV personality. From CBC to Entertainment Tonight Canada and The Food Network Canada, Kim has always shown an incredible versatility. Kim is now a Registered Holistic Nutritionist with a passion to educate and inspire people to eat and live well and you can see more of her beautiful work on Instagram @kimdeoncom. The rest of our support team is passionate in their varied fields and we’ll be showcasing their talents and expertise here to ensure you continue to enjoy your Vista experience as you have for the last 20 years. Speaking of 20 years having passed, when we were planning the first issue of Vista in November of 1997, we had no idea we would be sitting here 20 years later. Vista Magazine was started with little more than a great idea with good intentions. We had no background in journalism or publishing. We had no grand five-year business plan or seed capital. We had no retail or advertising partners supporting us for distribution and revenues. In fact we did not even own a computer. What we had was passion, willful intention and energy. During the first couple years not too many people took us seriously, including our printers. I genuinely think they were surprised to see us keep coming back issue after issue. We grew very quickly in years 3 & 4

No. 115 Welcome to

A more organic way of Being expanding to a national distribution spanning from Victoria, BC to St John’s, NL. Because of perseverance and a need in the market, we continued to grow. Vista began to be recognized as a viable national health magazine and our support came from within the natural health industry. Canadian supplement manufacturers started to call us to place ads and natural health retail stores all across Canada embraced Vista and our reach soon was over 1000 locations. Consumer demand for information on natural health has continued to rise over the past 20 years and if it were not for the loyal readers of Vista we would be nowhere. We recognize the shift in information mediums is happening all around us with the internet becoming to television today what television became to radio in the 1950’s. Thus we now offer you all our useful content via our online versions of Vista and our social media feeds. We continue to evolve both out of a necessity to remain relevant and in an effort to stay current and focused for our readership. We are strong supporters

of the natural health retailer and without their venues for commerce and education, Canadians health and wellness would falter. I personally would like to thank the countless number of people who have made Vista happen over the years. If you have ever worked with us at Vista in any capacity large or small, you are in part responsible for where we are today and I thank you. If you are a natural health retailer, or a supplement manufacturer, distributor or broker, or health practitioner or contributing writer or if you have been a loyal reader of Vista, I thank you. I thank you for supporting us for the past 20 years. From the bottom of my heart, for the life this has given my family, I thank you. For the opportunities to meet some of the people I hold dearest to my heart, I thank you and for your continued support as we move into the next 20 years of Vista, I thank you. Looking forward to 2018, we will continue to bring you A more Organic Way of Being as a lifestyle choice. Our editorial lineup promises to be educational and entertaining. Vista is creating many opportunities for reader interaction online through our social media channels. Stay tuned for free swag and contests through our Facebook @vistamag and Instagram @vistamagcanada pages to win health products from our amazing advertising partners. Our continued passion, willful intention and energy can only come from experiencing the greatest gift of all, our sincere gratitude.

CORRECTION “VISTA MAGAZINE REGRETS MAKING AN INACCURATE REFERENCE IN AN ARTICLE PUBLISHED IN THE JULY, AUGUST ISSUE #113. THE TRADEMARK BIOSA IS OWNED BY NATCOR INC., WHICH HAS BEEN THE EXCLUSIVE SELLER OF BIOSA PRODUCTS IN CANADA FOR MORE THAN TEN YEARS.”

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

Winner 2016 Best Magazine Redesign

No. 115 Welcome to

A more organic way of Being I’m brimming with gratitude as I write my first editor’s note to you. I’ve been going through a bit of a metamorphosis these last few years as I’ve moved from the world of broadcast network television into the world of holistic nutrition. From the start of this transition, I’ve fostered a strong intention to merge my professional passions in an effort to help spread the word about preventative medicine and more natural food and lifestyle choices. It’s been quite a ride with lots of ups and downs. I’ve learned a lot and continue to be open to lessons as they come. The most recent of which has been the power of a good time-out. Though, admittedly, I didn’t really have a choice in the matter. I was stopped dead in my tracks this summer with an extremely painful back injury. Being still is hard for a striver. But, as I’ve been recovering these last 4 months, it was actually the stillness that gave me the clarity to take on this new, exciting role. And, now, here I am! I want to make a few promises to you right off the bat. Whether you’ve been an all-natural wellness warrior for years or you’re just new to this whole thing, we got you. I want to help build this community as a place of learning

and growing; a place of acceptance and non-judgment. Yes, we believe strongly in an organic and holistic approach to health and wellness, but that doesn’t mean our views are stringent or dogmatic. Balance is everything. I know that better than anyone. I also know that we all do our best every day and we come to things when we’re ready. We’re human. No matter where you are, we’re going to help you move forward with the tools you need to tune in and tune up — naturally. And it’s going to be fun! So, curl up with a cozy blanket and a cup of tea and flip through the pages of this issue which is full of great tips on keeping your immune system running smoothly this season as well as inspiration to make your home a warm and comforting cocoon out of the cold. AL L M Y B E S T,

K I M D ’ E ON E D I TOR I N C H I E F R H N . , B . J OU R N AL I S M H ON S . @ K I M D E ON C OM

E DITO R’S P HOT O: P HI L C R O Z IER @ P H IL C RO Z IER, B O T T O M P H O T OS: ALENA OZER OVA, ANNA OK , JAC K FR OG , ALLI ANC E

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

Taste the Difference

No. 115

Award winning Fair Trade DME® Virgin Organic Coconut Oil is hand pressed at the growing site by indigenous farmers from wild crafted coconuts within 90 minutes of husking the nut. It is the freshest coconut oil you can buy.

Publisher:

Trent Nellis Editor-IN-CHIEF:

Kim D’Eon Art director:

Eric McBain Paleo Editor:

Kirsten Buck Food Editor:

Brittney DesRosiers Contributing Editor/Communications:

Kristin van Vloten Copy Editor:

Sophie Hughes Advertising:

Karen Cliche inquiries advertising, subscriptions:

info@vistamagazine.ca

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VISTA Magazine is published six times per year. Suite 451, 15216 North Bluff Road, White Rock, BC, V4B 0A7 Canada Telephone (877) 905-7771 Disclaimer: The opinions expressed herein are those of the authors and advertisers and do not necessarily reflect those of the Vista Magazine publisher, editors, or staff. Readers are encouraged to consult with their health professional before embarking upon any exercise, medical or nutritional changes. Contents of Vista Magazine are copyright © 2017, all rights reserved. Vista Magazine may not be reproduced in whole or in part by any means without written permission of the publisher. Canada Publication Mail Sales Product Agreement # 42898014 ASSOCIATIONS:

alphahealth.ca

Vista Magazine is typeset in Bodoni, with the occasional use of Hoban, Futura, and Thirsty Script. Printed in Canada, using vegetable inks on uncoated paper.

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Whole Healing at Home with Essential Oils Immune-boosting benefits of natural oils

Whole Foods Saffron Spotlight on an ancient super spice with healing powers

I M M UNE BOOSTI NG ELEMENTS

Contents N O V E M BE R / D E C E M BE R 2 0 1 7

No. 115

Is Dirty Electricity Making You Sick? LED bulbs: the good, the bad, the unhealthy?

Baby’s Skin: A First Line of Defence Why Tami Main created a chemical-free, all natural, organic skin care line to protect her baby’s sensitive skin

54 33

Cocooning Naturally Tis the season for nordic nesting

Cozy Cranberry Pear Bake A dessert your body will thank you for

Mermaid Toast

Karlene Karst on keeping it real Registered Dietitian, health expert and mom of 3 tells us about finding balance, inspiration and staying healthy

Get picture perfect toast treats today!

Dai Manuel Home Workout Getting fit without the fees

Soup’s Up! Revving up the immune system one spoonful at a time

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

This year BYOB has a new meaning Avoid the holiday backlash from excessive eating and drinking · Bloating · Acid Reflux · Heartburn · Nausea · Sluggish Digestion

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Take a Breath

Why Simplifying Can Help You Get Better Results Faster and Easier BY A L I DAVI E S

Simplifying can support you with getting better results faster and easier. Here’s why: Simplicity reduces chaos, confusion, and mistakes. It helps things run smoother and when things run smoother, you get better results faster and easier. On the other hand, complexity can kill progress and results because it can sabotage you by increasing the chance of mistakes. It can also increase stress and feelings of being overwhelmed. Complexity is the thief of potential. The antidote to complexity is to simplify. Simplifying is a superpower when it comes to supporting you in achieving the results that matter most. When you start simplifying, things become much easier and high quality results are more likely to be attained. Simplicity enhances personal effectiveness and that boosts progress. Here are 3 steps to get started: Step 1 Create awareness. This is the first step in creating any change.

Ask yourself: What am I doing that creates, allows or increases complexity? What could I do to start addressing those things? What benefits would I achieve from simplifying? Step 2 Create a Plan. Use the answers that come up for you in Step One to start forming an action plan. Make commitments to what you will do and when you will do it. Step 3 Work the plan! A word of caution: don’t try and change too much all at once. That can cause chaos, confusion, and stress and be overwhelming! Break your plan into small chunks and put them in a priority order. Take one small step at a time. Simplify like crazy. It will set you up to succeed with getting better results faster and easier, with the things that matter most to you in your life and work.

PHOT O: JACK FR OG

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

Whole Foods

Healing at Home with Essential Oils Increasingly, the medicine cabinets of the holistic-minded are being stocked with essential oils. Keep these must-have healing oils at home for their immune-boosting benefits:

Peppermint Peppermint is a go-to oil for easing digestion and reducing nausea. It works to soothe the colon and the stomach’s gastric lining by reducing muscle spasms in the area. And, of course, it’s hard to beat as a breath freshener and a quick energy booster.

Tea Tree Tea tree has been used medicinally since time immemorial, since it supports healing in so many different ways. From bacterial infections to congestion, from earaches to psoriasis, tea tree oil is an extraordinarily antimicrobial natural remedy.

Lemon We tend to associate lemons with cleansing and that’s no coincidence. Oil from these sour, sunny fruits works as an excellent general detoxification aid. It supports drainage from the lymph nodes and cleanses skin. Plus, several studies have found that it is one of the most powerful antimicrobial oils around.

Wild Orange The notion that a glass of OJ is good for a cold or flu didn’t come out of the blue. Choose the oil of wild oranges and harness its powerful active ingredients, limonene and myrcene, to combat free radical damage and illness-causing inflammation.

Lavender Lavender is probably best known for its anti-anxiety properties, but this powerhouse oil has several other benefits to offer. In addition to reducing emotional stress and boosting moods, lavender speeds wound healing, relieves body pain, reduces diabetes symptoms, and slows the ageing process.

Eucalyptus In Australia, Aboriginal peoples have used the leaves of the eucalyptus tree to treat wounds for thousands of years. In general, this antimicrobial oil cleanses the body of toxins, and is especially effective for treating respiratory problems like bronchitis and sinusitis.

Frankincense Frankincense, which according to Christian tradition was one of the three offerings wise men brought to the infant Jesus, is a gift indeed. It reduces inflammation and pain, eases digestion, and soothes the nervous system, supporting better sleep. Studies have even shown that it destroys bacteria, viruses, and cancer.

Oregano Before there were prescription antibiotics, there was oil of oregano. This plant possesses powerful anti-bacterial and antifungal compounds like carvacrol and thymol, which have been effectively fighting infections for millennia without undesirable side effects.

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Let’s NOT watch TV

Mind Blowing YouTube Facts, Figures and Statistics 2017 YouTube launched February 14th, 2005 by Steve Chen, Chad Hurley, and Jawed Karim. Now it is the 3rd most visited website in the world.

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YouTube Statistics, 2017 Facts and Numbers • The very first YouTube video was uploaded on 23 April 2005. • The total number of people who use YouTube – 1,300,000,000. • 300 hours of video are uploaded to YouTube every minute! • Almost 5 billion videos are watched on Youtube every single day. • YouTube gets over 30 million visitors per day • In an average month, 8 out of 10 18-49 year-olds watch YouTube. • By 2025, half of viewers under 32 will not subscribe to a pay-TV service. • 6 out of 10 people prefer online video platforms to live TV • The total number of hours of video watched on YouTube each month: 3.25 billion. SOU RCE : YOUT UB E.COM/YT /P R ES S / S TATIS TIC S

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Amazing Benefits Of Saffron (Kesar) For Skin Hair And Health

As per the writings of Hippocrates (often regarded as the father of medicine), saffron is a wonderful treatment for colds and coughs, stomach issues, uterine bleeding, insomnia, flatulence, and even heart trouble.

A spice derived from the flower of Crocus sativus (which also is its scientific name), saffron (and its threads, especially) is mainly used as a seasoning and coloring agent in food. Apart from its uses, saffron is also well known for being one of the most expensive spices in the world. Padmagadhi, grown in Kashmir, is often considered the best variety (also called Mongra or Lacha saffron). Cultivation and use of saffron spans more than 3,500 years. It has been traded and used across continents and even utilized as a treatment for over 90 disorders. Ancient Greek legends speak of soldiers embarking on perilous voyages to procure what was thought to be the most valuable saffron. Cleopatra, as per certain texts, used saffron in her baths for its cosmetic properties. Egyptian healers used this spice for treating gastrointestinal ailments and the Romans used it as a deodorizer. Saffron has been shown to have the following health benefits: • Fights Cancer • Aids Arthritis Treatment • Improves Vision • Can Alleviate Insomnia • Boosts Brain Health • Alleviates Asthma Symptoms • Promotes Digestion • Helps Heal Wounds • Enhances Immunity And Energy • May Provide Relief From Menstrual Symptoms • Increases Heart Health • Enhances Liver Health • Works As An Aphrodisiac • Relieves Insect Bites • Helps to Treat Inflammation

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While research in this area is somewhat limited, recent studies on the immune support benefits of cranberry are exciting. In studies on very small numbers of human participants, intake of cranberry extracts has shown the ability to improve multiple aspects of immune function, and to lower the frequency of cold and flu symptoms in the subjects. In several of these studies, the cranberry extracts were standardized to contain a known, higher-end amount of proanthocyanidins (PACs)—somewhat comparable to a double-strength cranberry juice. The doses of cranberry extract used in these studies reflect a generous intake of whole, raw cranberries, and we look forward to future studies focused on precisely that: how intake of whole, raw cranberries might result in improvement of cold and flu symptoms.

S O U R C E W HFO O D S . CO M , P HO T O : T I M U R

nordicnaturals.ca

Based on SPINS Scan Data

Whole Home

Is Dirty Electricity Making you Sick?

BY DIANE SLAWYCH

Energy efficiency is all the rage these days and with good reason. It can result in cost savings and benefits for the environment. When it comes to lighting for our homes and offices, the new compact fluorescent light (CFL) bulbs now on the market often tout such benefits. But at least one environmental scientist says these bulbs may have a negative impact on human health. Diane Slawych

Diane Slawych Diane Slawych is a Toronto-based freelance writer with an interest in healthy environments. When not travelling the globe, she can be found riding her bike to local festivals, world music concerts and foreign films.

While the newer CFL bulbs produce less heat than the original incandescent light bulbs, they generate radio frequency radiation as well as ultraviolet radiation. This radiation has been associated with adverse health in numerous peer-reviewed scientific studies, according to Magda Havas, environmental scientist at Trent University, speaking at the Total Health Show in Toronto in the spring. A growing number of people are complaining that the bulbs make them ill. Symptoms of electrohypersensitivity, or radio wave sickness, may affect people in

PH OTOS : EUG EN E S H APOVAL OV, G UA L BE RT O BE C E R R A

V I S TA M A G A Z I N E I S S U E N O . 1 1 5

different ways: neurological (headaches, insomnia, numbness); cardiac (palpitations, low or high blood pressure); respiratory (asthma); dermatological (skin rash, itching); ophthalmological (burning eyes, floaters, cataracts); as well as immune abnormalities, hair loss, body aches, mood disorders, and difficulty concentrating. “We have conducted studies with diabetics and people who have multiple sclerosis and found that when the dirty electricity in their home is reduced, their symptoms diminish,” explained Havas.

It’s also worth noting that CFL bulbs contain mercury (between 0.1 to 3.6 mg). Experts say this doesn’t pose a danger if it’s contained within the bulb, but if broken (at home or in the dump) they release mercury vapor into the atmosphere. Rapid clean up and proper disposal at a toxic waste site that is equipped to handle these light bulbs is therefore recommended. For more information on safe disposal check the EPA website in the U.S.: epa.gov/cfl If you’re wondering about the safety of LED light bulbs, Havas says they are energy efficient and mercury free, however “many of them flicker and produce dirty electricity.”

Meanwhile, governments around the world, including in Canada, are phasing out incandescent light bulbs in an attempt to reduce consumption of fossil fuels and emissions of greenhouse gases. Havas says alternative light bulbs that are more energy efficient than CFL bulbs, and that don’t produce radio frequencies or UV radiation, and that do not make people sick, do exist and are available but they are still too expensive for residential use. In the meantime, if you believe the science, the lesson may be to stock up on incandescent bulbswhile you still can.

“We have conducted studies with diabetics and people who have multiple sclerosis and found that when the dirty electricity in their home is reduced, their symptoms diminish,” – D R . M A G D A HAVA S , P HD

Our Favourite Things Guide ORGANIC LIPCARE with MANUKA HONEY nourishes and protects your lips with rich shea butter, organic manuka beeswax and organic cocoa butter.

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Moisturising Face Mask 1 tablespoon of Wedderspoon raw Manuka honey (soothing and hydrating) 1 tablespoon of plain yogurt (lactic acids in yogurt help clear away dead skin cells) Mix ingredients together and apply the mixture over the face. Leave on for at least 20 minutes then rinse well.

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

Organic Entrepreneur

Baby’s Skin A First Line Of Defence How are a child’s or a baby’s skin care needs different from an adult’s? A baby’s skin is thinner and more sensitive than adult skin, which makes babies more susceptible to dryness and less resistant to infections. Although the skin of a baby is soft and supple, rashes and irritations are quite common. A baby’s skin produces less oil; therefore it is not necessary to bathe them as often as adults. Babies also produce less melanin than adults, which makes them more prone to sunburn. So how specifically do Taslie’s products address those needs? We use natural and organic derived ingredients, sourced locally and proven to work with the pH balance of a baby’s skin. Our products are totally free of synthetic chemicals, so you don’t have to risk exposing your baby’s skin to questionable ingredients. To be specific, Taslie does not contain Sodium Laureth Sulphates, Lanolin, Parabens, or synthetic colours and fragrances. People tend to assume that since products containing these ingredients are legal, they must be safe, but there is increasing evidence pointing to their long-term negative impacts. For example, studies have shown that Sodium Lauryl Sulfate can build up in your system, remaining in your brain, lungs, liver, and heart for years.

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Our mission is to provide a natural alternative to chemicalpacked personal care products. For example, our Moisturizing Lotion does what you want any moisturizer to do: it softens skin while absorbing quickly and leaving no greasy residue. But it does this using organic blends of marigold and chamomile, rather than some unpronounceable chemical concoction. And as a bonus, it includes real essential oils of mandarin and vanilla. So, in addition to smelling wonderful, it provides aromatherapeutic benefits. Are there adults with particular skin types or conditions who would also benefit from using Taslie? We have many adult patients who use our products for skin conditions such as eczema and they’ve gotten great results. Adults with eczema, for example, need to choose creams that contain ingredients that will rehydrate and nourish their skin with essential fatty acids, soothe the inflammation, provide antibacterial protection, and seal in moisture. Our products contain the natural ingredients—like cocoa butter and calendula—that will provide these benefits. In fact, Dr. Sarah Sjovold of Integrated Health Clinic in Fort Langley, who is an expert in skin conditions like eczema, purchases our products for her own use. But anyone would benefit from using our products, whether they have “sensitive” skin or not. After

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

FO U N D E R TA M I M A I N A N D D A U G HT E R NI LA P HO T O : J E N N I FE R W U HL A R

“ I wanted products that were more transparent; products I could trust to use on my daughter’s sensitive skin. I felt the best solution was to make them myself!” all, almost everything that goes on your skin is absorbed into your bloodstream, and being intentional about what you put into your system is always a good idea. I like what the blogger Kach Howe says about making healthy skin care choices. She says she lives by two rules: look for the shortest list of ingredients that you can recognize (i.e. little to no chemical formulas); and if you wouldn’t put it in your mouth, don’t put it on your skin! Creating a business isn’t easy. What inspired you to launch Taslie and sustained you as you did the difficult work of building its brand? My daughter is the reason I launched V I S TA M A G A Z I N E I S S U E N O . 1 1 5

Taslie. She had sensitive skin as a baby and there were no good quality products with full disclosure of ingredients available on the market at the time. Many of the products I was looking at were questionable as far as their ingredient lists went. For example because labeling laws are pretty loose, a company can list a “fragrance” as if it is a single ingredient, when in reality that “fragrance” is a whole host of chemical ingredients. I wanted products that were more transparent; products I could trust to use on my daughter’s sensitive skin. I felt the best solution was to make them myself! What has always sustained me is how much I enjoy satisfying our customers. We just keep delivering

products that keep our customers coming back. For example, we are going to be launching an organic coconut oil for baby’s diaper bag in the near future. I really look forward to sharing that. We’re also driven to make a difference. Our environmentally friendly “turtle” packaging allowed us to become involved with The Canadian Sea Turtle Network, a fantastic organization working to save endangered sea turtles. Many of the other women’s health, pregnancy and family causes we support all have originated from myself and my friends’ struggles with multiple miscarriages, infertility, IVF, etc.—issues that can be uncomfortable to discuss but impact many families.

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The Soul: A Window to Your Immunity Daily mindfulness practice can be a powerful tool in your body’s ability to defend against illness. Ignite your own, internal healing powers with these simple, but significant, spiritual strategies.

Amanda Beisel sknclinic.ca

@sknclinic After college, Amanda Beisel travelled extensively in Asia and became inspired by Eastern medicine. She began her initial training as a registered acupuncturist and then went onto study Mei Zen cosmetic acupuncture in California. Ten years later, Amanda is a skin care expert and founder of an award-winning skin care clinic, SKN holistic rejuvenation clinic, based in Vancouver, BC. She’s been one of the first to combine the powers of Eastern medicine, medical esthetics and skin nutrition.

For many of us, dropping temperatures are a cue to boost our immune defences so we’re not sidelined by every virus that makes its way around workplaces and schools. Dosing up on vitamin C and keeping oil of oregano at the ready are great for keeping sickness at bay, but they only address the physical body. An often-overlooked strategy for staying healthy is caring for our emotional and spiritual wellbeing. Negative, selfdestructive thoughts and long periods of stress can wear down our defences, making us very susceptible to illness. Read on for four soul-nourishing practices to help you continue to thrive in the cold and flu season.

1) White Sage

Smudging with white sage is a sacred practice that originated in the First Nations tradition. White sage has powerful anti-microbial properties and cleanses the air when burned. Sage burning also releases negative or stagnant energy trapped in our homes and energy fields, which can profoundly uplift emotional and spiritual health. The Practice: Burn a sage wand (available at most metaphysical stores) and waft the smoke all over your body and in all the corners of your home. Visualize yourself being surrounded by healing, loving, and peaceful energy.

PH OTOS : ( LE F T TO RIG HT) B ES E, EV ER S T, J I R I HE R A , BJ O E R N W Y L E Z I CH

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3) Superfood Tonics

Meditation is a simple, yet transformational, practice that will elevate your health and, over time, help you to cultivate a more peaceful state of mind. Often people say that they aren’t able to meditate because they can’t quiet their minds. Know that an active mind is normal; the quieting happens with practice.

Chaga mushroom and raw cacao are two of the most powerful superfoods on the planet and, along with being physically beneficial (and delicious), they are soul nourishing as well. Chaga is prized in Traditional Chinese Medicine for its ability to preserve youth, increase life-force energy and create a general feeling of wellbeing. Chaga also contains Beta-DGlucans, which boosts and regulates the immune system. Raw cacao contains high levels of zinc and other phytonutrients to help keep the immune system high-functioning all year round. It’s also rich in compounds that raise serotonin levels and produce feelings of relaxation and happiness.

The Practice: Begin with just five minutes a day and work your way up to 30 minutes over the course of a month. Starting your day from a grounded place will set the tone that benefits your health all day.

The Practice: Heat up your favourite nut mylk. Add two teaspoons of Moon Deli Mushroom Adaptogen or another brand of raw cacao and chaga mixture. Stir well (or mix in a blender for more froth). Add some raw or manuka honey (optional). Sit in peace and solitude while you enjoy your tonic. Say aloud, or silently, “May this tonic nourish my soul, and nurture my body”.

2) Daily Meditation

4) Acupuncture

Monthly acupuncture sessions reduce stress, calm the mind and boost the immune system. Keeping your defensive “Wei Qi” strong is very important during the winter season. When Wei Qi is weak, invaders—like that pesky cold—can conquer. When it is strong, no invaders can enter your body. The Practice: Commit to an acupuncture session once a month. Monthly acupuncture works powerfully to elevate your mind, body and soul. If your immune system is weak, commit to weekly visits. Setting aside at least 30 minutes a day to nurture and care for your wellbeing is the most powerful gift you can offer yourself and those in your life. It’s time to toss out all the excuses and guilt that are keeping us from the self-nurturing habits that will transform both our health and the way we show up in our lives.

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Heather Ross Heather Ross @heatherrossinsta Artist, photographer, author and stylist Heather Ross is known for her elegant nature inspired aesthetic influenced by both her West Coast upbringing in Vancouver and TIME in Paris, France. Her gallery/boutique in Vancouver has gained a loyal following since opening its doors in 2001. True to her ‘natural eclectic’ philosophy, her shop is an elemental mix of new, old and natural, all curated into charming vignettes with the serene coastal palette Heather is known for. She’s contributed to publications such as House & Home and Western Living. Her book, The Natural Eclectic: a design aesthetic inspired by nature has been featured in Martha Stewart Living, House and Home, Chatelaine Magazine and USA Today

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EVOKE THE TONES OF THE WEATHER OUTDOORS WITH MISTY GREYS AND PALE WOODS. FAIR TRADE APLACA KNITTED THROWS BY BARE KNITWEAR ARE THE PERFECT TOUCH. 7FT LONG WITH ALTERNATING POM POMS THEY’RE PERFECT DRAPED ACROSS A BED, OR WRAPPED AROUND YOU AS YOU’RE COCOONING ON THE SOFA

BY HEATHER ROSS

Winter may not officially begin until the third week of December, but by November most of us are bundled up in sweaters or scampering to and fro with umbrellas and rain boots as the atmosphere above us turns to grey. Some of us, like myself, long for the beautiful evenings of summer as the light outdoor wanes. So it is especially important to create a home environment that makes us feel content as we spend more time indoors during the long, dark winter months. PHOTOS: HEATHER ROSS

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Soothing tones and layered textures can give us a cozy, peaceful feeling. V I S TA M A G A Z I N E I S S U E N O . 1 1 5

RUSTIC TINNED ALL NATURAL SCENTED CANDLES SMELL DIVINE AND BRING THE WARMTH OF FIRE AND SCENT INTO THE HOME. SOY COCONUT BLENDS IN ASST. SCENTS

As our wardrobes and our mindsets shift with the seasons, our living spaces can also be adjusted to bring us comfort and inspiration. Soothing tones and layered textures can give us a cozy, peaceful feeling. Blankets, throws and soft, sumptuous textiles can be used in multiples this time of year. They look great stacked in piles and folded one on top of the other. Think textural, using chunky knits and fluffy mohair pillows with pompoms and fringes for playful visual interest. Sheepskins, including faux versions, can be used not just on the floor as rugs, but also layered over chairs to give them a soft, cocooning feel. While bringing bright pops of colour

into the home might seem to make sense as the days get darker outdoors, I find it more natural, especially in a northern climate, to embrace the palette of the season. Neither masculine nor feminine, grey is timeless, like a grey flannel coat. Lightened up with tones of white and pale wood, it can evoke a Nordic palette of snow, stone and birch. Shades of grey, pewter and charcoal have made their way into kitchens and bathrooms as well, with painted cabinetry, marble counters and oxidized metal hardware. A great neutral, its versatility makes it ideal when introduced as a smaller accent. Seek out natural fibres in wool or alpaca blends for knitted, woven or felted

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As we get closer to the holiday season you can bring in smaller accessories with hits of metallic - silver, gold and copper metals - to give a little bit of shimmer and festivity to your space

FROSTY NATURAL SELENITE AND QUARTZ CRYSTALS WITH GOLD DIPPED LUSTRE TOPS AND RUSTIC TWINE BRING WHIMSICAL SHIMMER TO A FESTIVE WINTER HOME.

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choices such as cushions, throws or poufs. I suggest using candles and fire to provide the warmth and light we crave. The flicker of candlelight brings atmosphere to a winter home, and with scented candles you can add that as an extra sensory experience. There are so many fantastic all-natural options for candles to choose from. I recommend tinned or jarred candles that are a soy wax or soy/ coconut blend, with pure essential oils as fragrance. They are much healthier and will impart an authentic aroma. One of my favourites is a fig and almond blend, which is earthy and warm yet not overpowering. If you want to bring in some colour for warmth I suggest a lovely palette of fawn browns and blushy coppery tones. They mix so well with wood accents in a home and echo colours found in our forest floors this time of year. As we get closer to the holiday season you can bring in smaller accessories with hits of metallic - silver, gold and copper metals - to give a little bit of shimmer and festivity to your space as you celebrate the with friends and family, and prepare to embark upon a new year of seasons.

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This year BYOB has a new meaning to help you and your digestive system survive holiday season over-indulgence For most of us, the holiday season means throwing caution to the wind when it comes to our diets… after all, ‘tis the season to eat, drink and be merry’! But, what happens when merry turns into weary due to a wretched hangover, even if you didn’t even over-do the booze? Most people associate hangovers solely with alcohol but the more common form of over-indulgence actually has to do with food, not alcohol. Eating too much fatty, fried, salty, spicy, sugary or starchy foods, or simply over-stuffing yourself, can wreak havoc on your digestive system. Symptoms include: bloating, sluggishness, abdominal pain, heartburn, nausea, and gas, topped off with an overwhelming feeling of regret. While your first instinct may be to reach for quick fix, over the counter remedies, these drugs may have side effects and most cannot be taken long-term. However, there V I S TA M A G A Z I N E I S S U E N O . 1 1 5

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Flush it out Even though you may wake up craving an extra-large cup of joe the day after a “pig-out” session, try to avoid further dehydration from caffeine. Instead, opt for a large warm glass of water with lemon. This will act as a liver tonic, restore your alkalinity and kick-start your metabolism. Continue to flush out toxins throughout the day with at least 10 glasses of good old H2O. Walk it off While you might feel like sinking into the couch and surrendering to your hangover until it passes, getting your blood flowing, muscles engaged and breathing in some fresh air can do wonders. Try walking at a good pace for 15 minutes after a large meal to help reduce bloating and feelings of fatigue or heaviness. Cut back for a few days If you’ve had too much to eat or drink for the past week, or two, or six, try reining it in for a few days. Don’t starve yourself, that’s definitely not the answer, but do try to get back to a regular eating routine with healthy, balanced and portion-smart meals based on your daily, required caloric intake. Your body, and waistline, will thank you.

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SPONSORED EDITORIAL

Karlene Karst

Q&A

Keeping it Real

As the founder and CEO of a popular Omega 3 supplement line, leading nutrition expert and mother of 3, Karlene Karst has somehow found a way to manage her hectic schedule while still finding time to take care of herself and (if we do say so ourselves) it’s working remarkably well. PHOTO : J ANI S NI C OL AY @P IN EC O N ECA M P

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PHOTO : T ONI NO G UZ Z O

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Where did the motivation to become so passionate about health and nutrition come from? My love and passion for health and nutrition came from a place of need. Back in the ‘90s I was suffering from a newly diagnosed autoimmune disease, called mixed connective tissue disease. I felt a lot of pain, inflammation, fatigue, brain fog and an overall feeling of unwellness. I was 20 years old and knew that something needed to change. By chance, I was introduced to omega3s, and within about three months, I started to notice very small changes in how I felt—mainly that I wasn’t taking Advil as often as I used to. This was really my “aha” moment, and it was the beginning of both my health changes and my career. What skills do you consider essential to working in the natural health industry? Knowledge is so important, especially in this very confused, overcrowded area of nutrition. There is so much misinformation available to people, so being a credible, experienced and trusted source is valuable. I also believe the ability to connect and teach people the why’s, and how’s of diet and lifestyle changes are important. For me this comes from deep and incredible passion, and knowing how to connect and inspire people for their own purpose has been an almost 20 year journey. Do you see a shift happening in the public’s perception of nutrition? I remember being a kid growing up in Saskatchewan, and healthy

eating was garden veggies that we canned for the winter months, meat and potatoes. It was a simple way to eat yet in many ways cozy, comforting and easy. There was really no such thing as supplements; the only vitamins I ever took were a Flintstone Multivitamin and a Sunkist Vitamin C (basically all sugar). The shift and gain in knowledge during the past 20 years has been remarkable. Social media has been a huge driver behind people’s acceptance and visibility to the importance of healthy eating, nutrition, health, fitness and lifestyle. It’s hard to open your FB or IG, and not see some delicious recipe or food picture, or watch a great video of someone inspirational exercising or living their best life. On the flip side, we have access to a plethora of packaged and processed foods like never before. The reality is that people are busy, most-often stressed and time-crunched, and convenience and fast-food eating is a common way of life for many. We may know better, but we aren’t always making food a priority. With Cold n’ Flu Season upon us, what do you recommend as the best nutritional maintenance for the immune system?

“ By chance, I was introduced to omega-3s, and within about three months, I started to notice very small changes in how I felt—mainly that I wasn’t taking Advil as often as I used to. This was really my ‘aha’ moment, and it was the beginning of both my health changes and my career.”

The reality is, we are likely going to get struck by a cold/flu at some point during the year, especially if you have young kids in the house. However, there is a lot we can do to defend our bodies against the severity of symptoms. Without a doubt, prevention is the best medicine. My top 5 foods/nutrients for the winter months include:

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Honestly, I didn’t know how to cook before I became a mom—I was a grazer. Vitamin C—1,000 mg per day (plus daily servings of vitamin C-rich foods.) Vitamin D—20 IU per pound of body weight Staying hydrated—drink 10 cups per day of water or herbal tea. I love warm water steeped with lemon juice, Manuka honey, fresh ginger and turmeric root. Probiotics—I use the BB536 strain of lactobacillus by Natural Factors. This is one of the best-researched strains of probiotics. Remember, 70% of your immune system is located in your gastrointestinal tract, therefore, keeping your gut healthy, will help keep you healthy.

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Exclusively Available in Natural Health Food Stores Omega-3s—I use high-dose omega-3 daily, and during the winter months this is even a greater priority for the immune system benefits. Our bodies are built of fat; therefore, if the cell structure is made from healthy fats, it helps prevent viruses from attaching and replicating. And of course, getting plenty of sleep, decreasing stress, and when you do feel the symptoms of a cold or flu, I use Elderberry syrup. What are your go-to comfort meals to prepare for your family in the winter months?

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PHOTO : T ONI NO G UZ Z O

Honestly, I didn’t know how to cook before I became a mom—I was a grazer. It was after I had these little mouths to feed that I realized that I had better learn how to prepare food that was not only quick, but also nutritious. Now, I love baking and cooking for my family, and during the busy week and winter months, I make a lot of hearty soups, curries, fish and pasta dishes. I love one-pot, or one-pan meals where I can simmer everything together. I always use lots of fresh garlic, onions, ginger and turmeric, and of course sneaking in extra veggies and legumes is a bonus. Ground flaxseeds, chia and hemp seeds are always incorporated into our food for their extra protein and healthy fats. My husband is Italian, so serving these dishes with a loaf of crusty, fresh bread made by Nona, a side of olives and Parmesan cheese, always hits the spot. V I S TA M A G A Z I N E I S S U E N O . 1 1 5

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Soup’s Up! BY KIM D’EON

Revving up the immune system one spoonful at a time.

Kim D’Eon Kim D’Eon @kimdeoncom Kim is an award-winning television host and wellness advocate. With a broadcasting career spanning over 15 years on national TV, she now merges her journalistic background with her passion and expertise as a holistic nutritionist to empower others to take charge of their health and eat more real food. She appears regularly on television as a nutrition expert and is the Editor in Chief of Vista Magazine! Kimdeon.com

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One of the things I love about those first few cold nips in the air is that it means soup season has arrived. I have a powerful love affair with veggie-packed soups. Besides being a warm and comforting hug in a mug, soup is one of the easiest and healthiest meals you can make to combat cold and flu. As we know, eating plenty of vegetables is key to supporting good health. All those vitamins and minerals supply us with the powerful antioxidants and anti-inflammatory nutrients that our immune systems need to defend our bodies properly. Veggies are also high in fibre, which keeps things running smoothly and helps to rid the body of the plethora of toxins that tend to overwhelm our immune systems. I always recommend getting a good mix of both raw and cooked veggies on a daily basis. But, truth be told, cooked veggies are easier to digest because some of those tougher fibres are partially broken down by heat. So, by simmering these powerhouse plant foods into a hot pot of goodness, your tummy gets a helping hand processing their yummy, little nutrients. Whizzing your soup into a puree further supports digestion and is a great way to sneak in some veggies that your kids might, otherwise, turn their nose up at. Due to our high-stress lifestyles most of us need a little help in the digestion department and soup is a great way to do that. Optimal digestion improves our gut health and since 70-80% of our immune system resides in the gut…well, you get the picture. Plus, soup is the ultimate in one-pot perfection. There’s less clean up. You

can make a huge batch and freeze the leftovers. When reheating, try mixing in whole grain pasta or brown rice and fresh greens to keep it interesting. I like getting creative with my soup toppings too. Try sprinkling on your favourite crunchies like roasted chickpeas or nuts and seeds. This Zingy Carrot Ginger Soup is one of my favourite recipes for boosting immunity and staving off the cold, Canadian winter. It’s so easy to prepare and so delicious you’ll return to it again and again like I do. An age-old flavour combination, carrots and ginger are also an immune system super-duo. Carrots are high in beta-carotene for improving respiratory health and ginger is a fantastic antibacterial, antiviral root. Turmeric has been used for centuries in Eastern cultures and is celebrated for its potent anti-inflammatory properties thanks to the active compound called curcumin, which you’ve likely heard a lot about these days. (Be careful using this dark yellow spice as its deep pigment will stain your clothes and countertops). I love to start most of my soup recipes off with a solid base of onion and garlic. These lovely bulbs not only impart a fragrant flavour base, but also give a boost to the antimicrobial power of this hot pot of immune-boosting love. Go ahead and top this golden concoction with a squeeze of fresh lime and a dollop of cashew cream or yogurt. Fresh herbs like cilantro or parsley are a great idea and try pumpkin seeds for a nice hit of zinc too. Your immune system will thank you.

Zingy Carrot Ginger Soup PREP TIME: 30 MINUTES SERVES 4-6 INGREDIENTS

• • • • • • • • •

1 tbsp coconut oil ½ large red onion (approx. 1 cup) diced 4 cloves garlic, roughly chopped 2 tbsp fresh ginger root, diced 5-6 carrots, washed and sliced 1 tsp turmeric powder 4 cups filtered water ½ cup hemp seeds ½ tsp each: sea salt + pepper

OPTIONAL TOPPINGS

• lime juice, pumpkin seeds, goat yogurt/ non-dairy yogurt, fresh cilantro. DIRECTIONS

In large soup pot, heat coconut oil on med heat. 2. Add onions and cook down for 3 minutes (until starting to soften). 3. Add ginger, garlic and turmeric, stir and cook another 2 minutes (if veggies start sticking to bottom of pot, just add a splash of water). 4. Add carrots and water and bring to a boil. Reduce and simmer for 15 minutes until carrots are fork tender. 5. Remove from heat, add hemp seeds + salt + pepper and puree with immersion blender until smooth and creamy. 1.

PHOTO: KIM D’EON

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Inspired by the classic Ayurvedic Golden Milk also known as Turmeric Milk, this instant blend combines whole, dried turmeric along with a supercritical turmeric dual extract, coconut milk powder, coconut palm sugar, saffron, supercritical ginger and cinnamon dual extracts along with 1 billion probiotics per serving. AdvantageHealthMatters.com “I do not drink coffee, but I love this hot latte in the morning. I leaves me feeling energized and ready to take on the day”

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PROANTHOCYANIDINS | ANTHOCYANINS | RUTINS | QUERCETINS MD contains only IMMUNIA 2 ingredients! Concentrated Canadian organic cranberry extract MD IMMUNIA contains only 2 ingredients! Concentrated Canadian organic elderberry extract Concentrated Canadian organic cranberry extract NoConcentrated preservatives, no alcohol, no water or sugar added Canadian organic elderberry extract No preservatives, no alcohol, no water or sugar added Tastes delicious! Liquid concentrate for better absorption by the body. Tastes delicious! Dose 5 ml /day (1 tsp.) doses / bottle. by the body. Liquid concentrate for24 better absorption Dose 5 ml /day (1 tsp.) 24 doses / bottle.

Urinary Tract Health Polyphenols? Urinary TractareHealth Polyphenols? infections among Polyphenols are a family of organic molecules Urinary produced by plants. In fact, it is polyphenols Polyphenols are a family of organic molecules that ensureby their pests, produced plants.protection In fact, it isfrom polyphenols parasites and other damages. that ensure their environmental protection from pests, Since plantsand areother not mobile, they turndamages. to their parasites environmental phenolic content Since plants are tonotprotect mobile,themselves they turn tofrom their environmental damages. Nature does things phenolic content to protect themselves from well! environmental damages. Nature does things well! Cranberries and elderberries grown in Canada are and very elderberries rich in polyphenols Cranberries grown in (flavonoids). others, Canada areTheyverycontain, rich among in polyphenols proanthocyanidins, anthocyanins, (flavonoids). They contain, among rutins, others, quercetins, etc. In fact, these polyphenolsrutins, are proanthocyanidins, anthocyanins, excellent antioxidants and many quercetins,natural etc. In fact, these polyphenols are scientific showantioxidants that they contribute to excellentstudies natural and many improving maintaining good scientific and studies show that theyhealth. contribute to good health. Inimproving addition and to maintaining their antioxidant properties, studies revealto that are In addition their proanthocyanidins antioxidant properties, responsible for preventing E. coli bacteria studies reveal that proanthocyanidins are from adhering for to the lining of the canal responsible preventing E. urinary coli bacteria and of adhering the intestines. from to the lining of the urinary canal and of the intestines. Fruits with medicinal properties Fruits with medicinal properties

the most common infections. They affect Urinary bacterial infections are among the 25% most ofcommon women bacterial on a regular basisThey and affect the most infections. 25% common formonis acalled cystitis. of women regular basis and the most commoncranberry form is called Regular intakecystitis. can reduce the risk ofRegular recurrent infections. Recent research cranberry intake can reduce thehas risk shown that infections. the cranberry’s antibacterial of recurrent Recent research has compounds act the on 80% of antibiotic resistant shown that cranberry’s antibacterial bacteria. compounds act on 80% of antibiotic resistant Inbacteria. another study conducted by Université Laval in Québec*, was found that cranberIn another studyit conducted by Université ries promote the growth of good that Laval in Québec*, it was found bacteria that cranberare to prevent fat ofaccumulation riesable promote the growth good bacteriathus that helping to restore the fat microbiote (intestinal are able to prevent accumulation thus flora) balance. helping to restore the microbiote (intestinal flora) balance. Through the combination with elderberry, Fruitomed consuming Through now the makes combination withcranberries elderberry, easy, efficient delicious with itscranberries product, Fruitomed nowanmakes consuming IMMUNIA/CRANBERRY, promotes easy, efficient an deliciouswhich with its product, urinary tract health as well which as providing a IMMUNIA/CRANBERRY, promotes good health promoting naturala urinaryintake tract of health as well as providing antioxidants. good intake of health promoting natural antioxidants.

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Role of antioxidants Role of antioxidants Antioxidants are necessary for

our bodies because they neutralize free radicals the Antioxidants are necessary for our inbodies body. Freetheyradicals are free caused, because neutralize radicalsamong in the others, processed (industrialized), body. by Free radicals foods are caused, among conservation agents, tobacco, chemiothers, by processed foods alcohol, (industrialized), cal products, pollution, UV rays, alcohol, radiation,chemietc. conservation agents, tobacco, cal products, pollution, UV rays, radiation, etc. With ageing, free radical generation increases and their quantity surpasses the antioxidant With ageing, free radical generation increases defence of our bodies, which and theircapacities quantity surpasses the antioxidant causes damage, like rust on metal. defenceoxidative capacities of our bodies, which Many studies havedamage, shown that free on radicals causes oxidative like rust metal. are involved the shown apparition of several Many studiesinhave that free radicals diseases. In other words, an antioxidant is are involved in the apparition of several simply a good molecule (a little soldier) thatis diseases. In other words, an antioxidant transforms freemolecule radicals(a little into soldier) harmless simply a good that products and free thus radicals reduces their transforms into negative harmless effects on health. products and thus reduces their negative effects on health. This is why a polyphenol-rich diet helps to improve good health.diet helps to This is and whymaintain a polyphenol-rich improve and maintain good health. *Gut Microbiota Dysbiosis in Obesity-Linked Metabolic Diseases and Prebiotic Potential of Polyphenol-Rich *Gut Microbiota Dysbiosis in Obesity-Linked Extracts - (Université Laval, Québec, Canada). Metabolic Diseases and Prebiotic Potential of Polyphenol-Rich Extracts - (Université Laval, Québec, Canada).

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Game changing products for your health

Flora Elderberry Crystals

Looking for relief from cold & flu symptoms? Add delicious Flora Elderberry Crystals to the mix. Blend them in with your favourite juice or smoothie for a healthful, convenient and delicious boost daily, or when you feel the symptoms of seasonal issues coming on. Gluten-Free + NonGMO + Organic + Raw + Vegan florahealth.com

Prairie Naturals Fermented Turmeric

Even after thousands of years of traditional culinary use, Turmeric (Curcuma longa) continues to surprise and delight nutritional researchers with its endless array of health benefits. Packed with antioxidants and phyto-nutrients, Turmeric’s culinary versatility makes it the most popular SuperFood spice in the world today. Prairie Naturals fermented, organic turmeric delivers all the power of turmeric with the added benefit of being naturally fermented. This naturally fermented organic turmeric powder is an ideal way to instantly fortify the nutritional power of your daily smoothies and meal preparation.

Body Food Dental

A completely unique oral hygiene experience, Body Food Dental solution is foamless, sugar and sweetener free. Brushing with Body Food regularly reduces the appearance of stains and helps prevent plaque build up. Made from naturally sourced organic ingredients and leaving you with healthy gums and teeth that will feel remarkably clean. The lemongrass mint mouthwash is a fabulous experience and the products are 100% Canadian made! bodyfoodental.ca

Prairie Naturals Coco•b™

Contains only pure, organic coconut oil that is cold-pressed, non-GMO, vegan, raw, gluten-free and sustainably grown and harvested. Your path to health and beauty has never been so pure, so simple, so delicious. And so versatile! Coco•b™ is simple. 100% pure organic coconut oil delivered in a convenient squeezable tube. No more scooping oil from jars. No more double dipping or contaminating product with fingers or utensils. Coco•b™ is conveniently packaged in a phthalatefree tube so you can take it with you everywhere you go. PrairieNaturals.ca

Black Oxygen Organics

Fulvic acid has the ability to deliver O2 directly to the cell walls and thus may reduce the negative effects of lactic acid. Fulvic acid is one of nature’s most effective electrolytes. Another characteristic of fulvic acid is its ability to dissolve vegetal silica into a form easily used by the body. Silica is vital for the healthy production of collagen that is important for active lifestyles. With a zesty lemon flavour, fulvic acid is a superb sports drink and the taste is fantastic! BlackOxygenOrganics.com V I S TA M A G A Z I N E I S S U E N O . 1 1 5

Fennel Salad with Prosciutto & Baked Beet Chips SERVES 4 AS A SIDE TIME: 30-40 MINS INGREDIENTS

• 2 medium size beets, shaved thin on mandolin • 1 tbsp extra-virgin olive oil

Kirsten Buck Kirsten Buck @bucknakedpaleo Kirsten Buck is a Winnipeg based Holistic Nutritionist, food lover, and founder of the popular blog and social media platform Buck Naked Paleo. 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.

With the winter months comes cold and flu season. It’s important to know which foods are great to focus on and the ones to stay away from when we are trying to avoid illness and keep our immune systems strong and healthy!

• 4 packed cups arugula, washed and dried • 1 small fennel bulb, shaved on a mandolin or thinly sliced • 1/2 cup pomegranate seeds • handful toasted almonds • sprinkle fresh herbs (hyssop, fennel herb) - optional • 8 slices of prosciutto LEMON VINAIGRETTE

Choosing a variety of fresh produce, including local and seasonal food choices, is important to making sure we are getting all the different nutrients we need to keep a healthy immune system. Also, having good quality animal proteins and a variety of healthy fats, including nuts and seeds is very important! Avoiding processed food, fried food and refined sugar may help keep the immune system from becoming suppressed. In the winter months, focus on incorporating varieties of winter squash, cruciferous vegetables like cabbage and brussel sprouts, citrus fruit, pomegranate, leafy greens, sweet peppers, fennel bulb, and root vegetables like beets and celeriac. Incorporating fresh aromatics like onions, garlic, and ginger root also help to support the immune system! Cooking with spices like ground turmeric, curry powder, ground black pepper and anise not only add flavour, they are also very warming and can help give the immune system strength!

• 2 tablespoons extra-virgin olive oil • 1 tbsp dijon mustard • juice of 1 lemon (approx. 2 tablespoons) • salt and pepper to taste METHOD

Preheat oven to 350 Degrees F. In a bowl, toss thinly sliced beets with olive oil and place in a single layer on a baking sheet (you may need two). Bake for 15 minutes, flip, and bake for an additional 15 until edges are crisp. Remove from oven, blot excess oil and set aside to cool. 2. In a large serving bowl, combine arugula, shaved fennel, pomegranate arils, and toasted almonds with lemon vinaigrette. Top with fresh herbs, slices of prosciutto, and cooled beet chips. Serve immediately. 1.

P H O T O S : K IRS T EN B U C K

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

Creamy Kabocha Squash & Apple Soup SERVES 4-6 PREP TIME: 1 HOUR INGREDIENTS

• 1 medium kabocha squash (approx. 2-3 lbs) • 1 tbsp avocado oil • pinch of salt • 1 tbsp ghee • 1 small onion, chopped • 2 large cloves garlic, chopped • 1 tbsp fresh ginger, minced • 1 tsp ground turmeric • 1 tsp yellow curry powder • 1 tsp garam masala • 4 cups vegetable broth • 2 gala apples (or any sweet variety), peeled, cored, and rough chopped • 1 can full fat coconut milk • salt and pepper to taste • garnish options: fresh basil, sage, red pepper flakes, toasted almonds or pine nuts METHOD

Preheat oven to 400 degrees F. Remove the stem, and cut the squash into wedges. Remove seeds and stringy bits and discard. Place the wedges onto a parchment paper lined baking sheet, drizzle with avocado oil and season with salt. Roast the squash for 25-35 minutes, until tender. Remove from the oven and let rest until it is cool enough to handle, then scoop the meat away from the flesh. 3. In a large pot, sauté onion with ghee until soft and translucent, about 5-7 minutes. Add the garlic, ginger, turmeric, curry powder, and garam masala. Cook for another 1-2 minutes, or until the spices are fragrant. 4. Add vegetable broth, chopped apples, and roasted kabocha squash. Simmer until apples are softened. 5. Transfer to blender, and add coconut milk. Blend until smooth and creamy. Top with fresh herbs, toasted nuts or seeds, and red pepper flakes for heat. 1. 2.

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Cozy Cranberry Pear Bake BY BRITTNEY DESROSIERS

Brittney DesRosiers Brittney Desrosiers Brittney DesRosiers is a health food blogger from Winnipeg, who is dedicated to sharing quick and easy recipes. Her interest in food and science lead her to pursue a degree in Human Nutritional Sciences at the University of Manitoba. During her last semester, she created an Instagram account, Exploring Healthy Foods to share her passion for nutrition and recipe creation. This quickly evolved into a blog where you will find many healthy recipes, videos and nutrition resources.

With the cold months approaching we know you’ll appreciate this cozy cranberry pear bake recipe. Because who doesn’t want to nuzzle up to a delicious dessert while also supporting a healthy immune system?

This warm and sweetly spiced treat is rich in antioxidants to help fight those free radicals and keep our defences up against colds and flus. Pears are plentiful this season and ‘pair’ nicely with cinnamon, walnuts and pecans. See how we did that? Along with being rich in antioxidants, pears contain lots of fibre to help lower cholesterol and inflammation. Cranberries are packed with antioxidants too. In fact, did you know they contain one of the highest concentrations of those immune-boosting nutrients of any fruit? Their tangy zing balances out the other sweet flavours here nicely. Coupled with the superfood spice cinnamon this dessert will not only tempt your senses and make your home smell amazing, but can also keep those viruses and bacteria at bay.

P H O T O S : B RIT T N EY D ES RO S IERS

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Nuts like walnuts and pecans contain high amounts of vitamin E, which helps protect the skin. Did you know the skin is one of our body’s first lines of defence against invading pathogens? That’s right! Our skin acts as a barrier to any nasty bugs wanting to enter the body. So, making sure it’s nourished with antioxidant nutrients is important. This dish is easy enough to be served at home during a weeknight or brought to a gathering of friends. Heck, you could even eat it for breakfast if you felt like it! Note: If bringing to a gathering, I suggest preparing the dish at home and popping it in the oven 20 minutes before dessert is to be served. Recipe serves 4 but can easily be adjusted to make more!

Maple-Cinnamon Baked Cranberry Pears SERVES 4 PREP TIME: 30 MIN INGREDIENTS

• • • • • • • •

2 pears, sliced in half ¼ cup rolled oats ¼ cup pecans, chopped ¼ cup walnuts, chopped 1 tbsp. maple syrup 1/8 tsp. cinnamon 1/8 tsp. nutmeg 5 cranberries, sliced in half

OPTIONAL TOPPINGS

• coconut whip cream, dairyfree yogurt or ice cream

METHOD

Preheat oven to 350°F. Using a melon baller or spoon, remove the seeds from the pears. This will create a cavity in each pear. 3. In a small bowl, mix together remaining ingredients. 4. Scoop mixture into the cavity of the pears. 5. Place pears on a baking dish and place in oven for 20 minutes. 6. Remove baking dish from oven (pears will soften and turn a light brown colour). 7. Serve warm. 8. Optional steps: sprinkle with additional cinnamon, and serve with coconut whip cream, dairy-free yogurt or ice cream. 1. 2.

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Love Child Organics for

Kids in the Kitchen: simple strategies to avoid chaos when cooking with little ones BY LEAH GARRAD-COLE

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

Fall is officially here and winter is definitely knocking at the door. As the days become rainier and colder, and the evenings get darker, it’s inevitable that our children will spend more time indoors. Cooking with kids is a fantastic activity to break up those long days inside and teach your little ones the value of making food from scratch. Bringing your kids into the kitchen not only helps with cognitive learning (following instructions, measuring, cooking as a life skill), it’s also a great bonding experience and just a whole lot of fun! And since it’s the time of year many of our little ones come down with colds and flu, cooking at home ensures you’re avoiding questionable ingredients in packaged foods that can overburden the immune system.

CHILDREN.

P H O T O S : YUG ANOV K ONSTANTI N V I S TA M A G A Z I N E I S S U E N O . 1 1 5

SPONSORED EDITORIAL

If you are someone who doesn’t thrive on a chaos and mess, the prospect of bringing your kids into the kitchen can be a bit daunting. However, by implementing just a few simple strategies, cooking with your kids will not only become one of your favourite family activities, it will also inspire in them a life long love of making delicious magic in the kitchen. Here are my tried-andtested tips for making sure cooking with kids brings more smiles than tears: • Read over the recipe and set out all the ingredients before you invite the kids into the kitchen to get cooking. Being organized ahead of time is key to everything going smoothly. • If your children are young, choose a recipe that doesn’t require time at the stove. If you are at the stove for much of the recipe, it’s hard to keep an eye on what the kids are up to and they might get bored waiting for you. Generally, stove top cooking isn’t safe for young children to help with, so choose a recipe where they can be safely involved for most of the steps. • If you are cooking with two

children, and you would like them to both be involved in all the steps of the recipe, you can split the ingredients in half, so that they get the chance to each make a half batch, bringing the full recipe together at the end if necessary. For activities like making cookies, give each child a piece of dough to roll out, their own set of cookie cutters, and their own set of icing and decorations. Avoiding arguments is worth the extra set up. • When making sweet treats, kids understandably will want to taste the sweet ingredients so I find it helps to agree on how much they can have ahead of time. For example, if we’re making chocolate chip cookies, I will give them each a dish with the number of chocolate chips we’ve agreed upon, that they can eat while we’re baking. This stops them pestering me and makes the whole experience more enjoyable for all of us. • Don’t just bake sweet treats. There is no better way than making a meal together to get your child to try a savoury new flavour. Start by making a soup together, or a salad. You might be surprised by how willing they will be to try vegetables they prepared themselves. • If you are baking together, at least occasionally, take the opportunity to teach them how to make healthier versions of treats they love. After all, setting them up with healthy habits when they’re young will make it far more likely they’ll do so as they grow up. If you’re looking for an easy ‘cheat’ option, including Love Child Organic fruit purees is a terrific way to get some extra nutrition in those muffins they love. Just substitute organic puree for any of the liquid ingredients, and reduce the sweetener in the recipe by a third.

FO R M O R E T I P S L I K E T HE S E P L U S P L E N T Y O F R E C I P E S T HAT E V E RYO NE I N T HE FA M I LY W I L L L O V E , CHEC K O UT M Y N E W C O O K BO O K , AVA I L A B LE AT Y O U R L O C A L O R O N L I N E BO O K S ELLER.

• Spend the time teaching your children how to use kitchen equipment safely, then let them go for it, keeping a watchful eye of course. It’s up to you to decide when your child can use a vegetable peeler or a sharp knife because you know them best, but keep in mind that children can do so much more than we often realize and trusting them to do grown up tasks in the kitchen can be very empowering for a child. • Most importantly, when it comes to cooking with your kids, don’t let the inevitable mess get under your skin, and try not to get upset if there are sudden spills. Cooking with kids is messier than cooking alone. This is a fact and it is best to just accept it and go with the flow! It will only take a few extra minutes to clean up anyway. Remember, the whole experience of cooking together is meant to be fun, and it won’t be if you get on edge because of the mess. You can do it moms and dads! Go forth and get cooking! LEARN MORE AT LOVECHILDORGANICS.COM

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You’ve drooled over all that dressed up toast on social media. (We know you have.) Now, we’re showing you how to create your own picture-perfect Mermaid Toast! It’s a tasty breakfast treat with a sprinkle of colourful Ayurvedic superfoods from the sea.

by Sahara Rose

Sahara Rose Sahara Rose @iamsahararose Sahara Rose is the best-selling author of the Idiot’s Guide to Ayurveda (Penguin Random House) and has been called “a leading voice for the millennial generation into the new paradigm shift” by Deepak Chopra. She is a 26-year-old Certified Ayurvedic, Holistic and Sports Nutritionist, wellness blogger and host of the Highest Self Podcast, listed as top 7 podcasts by Yoga Journal. Sahara’s mission is to awaken people of their innate potential so they can share their gifts and fulfill their purpose on this planet.

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P H O T O : S A H A RA RO S E

Move over avocado toast…Mermaid toast is the newest Instagram craze. This inventive piece of toast, inspired by the Vibrant and Pure recipe, brings underwater magic to your mundane mornings. I was super inspired by the ombré blue colour of this toast, as I love all things turquoise, and wanted to recreate it the moment I saw it. Now this isn’t by any means a breakfast I’d put on my meal-plans, unless you have about 30 extra minutes to spare and want to smear around various shades of almond cream cheese. It’s also a LOT of almonds (the cream cheese is made of it) so it is a bit dense. Consider it a special treat or replacement for the spoons of almond butter you end up eating late at night anyways. (It didn’t count if nobody’s looking, right? And it could be worse!)

Mermaid Toast (With Paleo, Keto, Wheat-Free + Gluten-Free options) INGREDIENTS

• • • •

4 slices of your choice of toast 8 tbsp. almond cream cheese (or Greek yogurt or labné) 1 tbsp. spirulina, approx. 2 drops chlorophyll

OPTIONAL

• 1 tsp. Lakanto Powdered Sugar for sweetness • Your choice of fruit (I did blackberries, strawberries, raspberries and figs) INSTRUCTIONS

You have to kind of get creative while making this recipe because there are no detailed instructions. You sort of just have to feel it out and go with the mermaid flow. Separate the cream cheese into four small bowls. I added about 1/2 tbsp. spirulina to one bowl, 1/4 tbsp. to another bowl, and 1/8 tbsp. to the third. I left the fourth bowl white. I added 2 drops of chlorophyll to the third bowl to create a kind of aqua color. 2. Mix each bowl individually with separate spoons. I personally like leaving the colours a bit streaky so I didn’t mix it until it was completely blue but left the more pigmented streaks for the mermaid-y feel. 3. Use an offset spatula, or butter knife, to cover the first piece of toast with white cream cheese. Then add a streak of the light blue and swipe in a motion mimicking waves. Continue adjusting and adding various shades of blue until you get the aesthetic that you like. 4. Once you’ve gotten the effect you like, sprinkle your toast with some extra spirulina, for added blue depth. 5. Top with your choice of fruit. 6. Take a million pictures for Instagram because you just made your first mermaid toast (and maybe your last after you saw what an effort that was!) 1.

What gives the cream cheese this beautiful blue colour is the spirulina. Spirulina is a blue-green algae that is one of the healthiest foods on the planet. It’s rich in protein and iron, making it a great option for those on a plant-based diet. It comes from the sea, making it also rich in trace minerals, which most of us are deficient in. I also added in some green with chlorophyll, another superfood that is incredible for detoxifying your body. This toast is like an art project. There are no rules and you just have to let your creativity flow.

NOTES

You can replace the almond cream cheese for Greek yogurt or labné, which would definitely be more cost-effective, though it will taste different. You can also make it sweet, while keeping it sugar-free, by mixing some Lakanato Monkfruit Sweetener into your cream cheese or yogurt. It’s derived from monkfruit and has no impact on your blood sugar levels, making it perfect for those tracking their sugar intake for weight loss, health or cognitive reasons. Think of this toast like a creative art project - there are no rules! Let your perfectionism go and feel your imagination flow! Your cream cheese is your paint and your toast is your canvas!

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Home Workouts It’s a popular belief that ‘home is where the heart is’. However, I’ll argue that they’ve left one thing out…‘home is where the HEALTHY heart is’!

Dai Manuel DaiManuel.com @daimanuel Dai Manuel is a coach, lifestyle mentor and bestselling author of the Whole Life Fitness Manifesto, an indispensable guide for a healthier mind, body and spirit. As a digital thought leader and lifestyle mentor, Dai empowers people to lead a ‘FUN’ctionally fit life through education, encouragement and community. Dai models his work on the basis of 5 pillars: Fitness, Family, Finances, Faith with an overarching roof of ‘FUN’ built on a solid foundation of health.

Health is the foundation for a healthy family, and home, well, that’s wherever we hang our proverbial hat, isn’t it? For many, improving one’s health is easier said than done. If you were to Google getting healthy, you’d find yourself heading down a deep rabbit hole of information pertaining to getting fit. That’s because fitness is a direct extension of our health. We know that moving our body with a bit of purposeful intention that we can create a positive change in our health. This is otherwise known as ‘working out’. Now, before I lose you, don’t let dogmatic media and popular misconceptions mislead you. I’m here to reassure you that you have everything you need under your roof to get fitter, starting today. You don’t need any fancy, expensive equipment or even a gym membership. Just look around your home for some basic items, or tasks, and you’ll be working up a sweat in no time. Let’s start with your body – it’s the best gym you’ll ever own and guess what, you’ll have it till the day you depart this ‘mortal coil’. Exercising your major muscle groups (the larger muscles responsible for some of the big movements we do every day like walking, lifting, and pushing) is a process that can be done anytime, anywhere. If you have enough room to throw a towel on the ground, then you have enough space to do any of the following movements:

Here’s your workout: • Pick one lower body exercise, one upper body exercise, and one core exercise. • Pick a total number of repetitions for each exercise. Tip: try starting with seven to 10 per movement. • Set a timer to count down from 15 minutes. • Hit ‘go’! As soon as the timer starts, complete the set number of reps per movement, and continue to cycle through them until the time is up. That’s it! So, for example, if you chose seven of each movement, you would complete seven squats, seven push-ups and seven crunches: that would be one round. See how many rounds you can complete before the timer is up. Trust me, after 15 minutes of this you’ll be feeling it and have a good sweat on. This is the best way that you could spend 1% of your 24-hour day and it will definitely help improve your fitness and health. Whether it’s because someone is too shy to exercise in front of people or simply because they can’t afford a gym membership, there are many reasons why one would exercise at home, out of view of other people and using your own home equipment. Many people don’t realize or don’t think that it’s even possible, to get fully fit and have an efficient exercise routine while staying at

Lower body exercises • The squat • The lunge • The glute-bridge • The calf-raise • Upper body exercises: • The push-up

• The pull-up (a doorway jam or sturdy table is all you’ll need for this one) • Core and abdominal exercises: • The plank • The crunch • The sit-up

*BTW – not sure how to do these? Visit DaiManuel.com and I can provide you the info you need.

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Epsom Vista AD_Feb21_final.pdf

DON’T LET

PAIN

home. In fact, if you think about it, it’s easier than having to pack your bags, get in a car and head to the gym. Following a home workout doesn’t have to be boring and repetitive. There are so many body-weight exercises you can do. If you were to follow my formula above, you could do a different workout every day of the week! Now that I have your attention, and you can see yourself getting your fitness on in your home, let’s quickly explore some other fun workouts with regular household furniture. From the couch to the stairs, to your doorframe, here are few great exercises that you can work into your program: • Chair workouts: tricep dips (triceps, abs), ab crunches (abs), incline press-up (chest, deltoids, triceps), and step-ups (great for your butt and calves). • Stair workouts: heel raises (calves, quads), step-ups (calves, quads). • Floor workouts: sit-ups (abs), press-ups (deltoids, pectorals, triceps). • Sofa workouts: feet-elevated push-ups or press-ups (deltoids, chest, triceps), elevated plank (abs, back). • Garden workouts: burpees (glutes, quads, deltoids, chest, triceps), running (quads, calves). • Skipping (hamstrings, glutes, triceps). Your daily fitness routine can involve your daily house chores. You can burn so many calories and really get the body moving while doing the simple things you were going to do anyways. Best of all, I bet you’ll never look at cleaning the house the same way again! Can you build in some workouts around these chores? • Vacuuming – 15 minutes will burn 90 calories • Window cleaning – 30 minutes will burn 125 calories • Ironing – 1 hour will burn 140 calories • Dusting – 20 minutes will burn 70 calories • Washing the car – 30 minutes will burn 143 calories • Stair climbing – 15 minutes will burn 143 calories • Walking briskly – 20 minutes will burn 100 calories Home is whatever we make of it. It’s our sanctuary from the world around us, but more than that it can also be the grounds for reinforcing our health through everyday fitness. Whether simply doing some chores around the house, or setting aside 15 minutes to get a sweat on, your home is a gym that’s open 24-7, so take advantage of the membership benefits. Joan Welsh said, “A person’s health can be judged by which they take two at a time - pills or stairs.” Knowing what you know now, how will you be judged? Exactly. I’ll race you to the top!

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Karlene Karst A Day in the Life

At home with entrepreneurial exec, nutrition expert, and busy mom of 3. 1) HOW DO YOU BEGIN EACH DAY? Thankfully, the morning is my favourite time of the day. I get up very early, before 5:00am, in order to start my day alone and get a handle on “work” before everyone else is awake. I always drink lemon water first (while brewing a pot of coffee), scroll through my IG, and emails, and then set my intentions for the day. My priorities focus around my family’s needs (where, what and when), and of course on my business goals for the day. It could be working on a new product, giving a radio interview, writing an article, doing research, or dealing with the in’s and out’s of daily business. 2) DO YOU HAVE A “GOTO” NATURAL HEALTH PRODUCT? Sea-licious Omega-3 is my every day health essential. I have been using omega-3s for 20 years. It transformed my health, giving me more energy, better sleep and mood, a clearer mind, a trimmer waistline and less pain and inflammation. Omega-3s are essential nutrients and should be a part of everyone’s regime.

PHOTO : TO NI NO G UZ Z O

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3) VEGAN? VEGETARIAN? PALEO? OMNIVORE? FLEXITARIAN? I would say I eat a strong, whole foods diet, but I also give into cravings and indulgences when I feel like it. I follow the 80/20 rule. 4) WHAT’S YOUR SECRET TO STAYING HEALTHY WHILE ON THE GO? Not straying too far from my routine—healthy food choices, supplements, and early to bed. 5) WHAT’S ON YOUR NIGHTSTAND? Fresh lavender, essential oil diffuser, cup of Tulsi Tea (by Organic India), magazines (I’m magazine obsessed and buy at least five each month), and the latest nutrition/health, or leadership book. 6) IF YOU COULD CHANGE ONE THING ABOUT HEALTHCARE IN CANADA, WHAT WOULD IT BE? Do I have to pick just one thing? A stronger bridge between holistic and conventional medicine. 7) WHAT INSPIRES YOU? Other working moms who give tirelessly to their careers and their families they help me feel like I can keep doing this. Farmer’s markets, good food, travel, my husband and my kids also inspire me.

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tired of being

tired? Do you suffer from any of the following? Fatigue and a lack of appetite? Pale skin & dark circles under eyes? Difficulty concentrating? Chills or catch colds easily? Brittle hair or fingernails that chip easily?

You may be iron deficient The more questions you answered “yes” to, the higher your risk of being iron deficient.

Feeling tired, Floradix® may be your solution.

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Floradix® is an easily absorbed, plant-based liquid iron and vitamin formula that is easy on the digestive tract and free of artificial colours and flavours. Floradix® Formula has been helping women reduce exhaustion & fatigue caused by iron deficiency for over 60 years. Feel the difference Floradix® makes. Available in natural health food stores, select grocery stores and pharmacies.

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