Vista issue #128 January/February 2020

Page 1


The Rejuvenation Issue

Mental Rejuvenation pg 13

Rejuvenate your Home Naturally pg 18

Holistic Fitness Plan pg 28

Glowing Warm Bowl pg 44


Rejuvenate from the inside out with Shauna Mann CA NNA .MED.ED


pg 26

pg 20

Revitalize your Sex Life P R I N T E D I N C A N A DA

LIVA Foods Founder


Chiropractor Dr. Alan Chong pg 46

1” version

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Get cozy with whole home aromatherapy Do you keep a library of aromatherapy oils at home? From soothing a headache with peppermint oil, to calming a little one to sleep with lavender, or treating yourself to an afternoon pick-me-up with eucalyptus and lemongrass, there’s a reason why these oils are absolutely essential for every day. NOW® certified organic essential oils make it easy to create a library of premium quality oils that the entire family can benefit from using. And with their range of ultrasonic diffusers, from bamboo to hand-blown glass, you’re sure to find the perfect diffuser for every room in the house. Whole home aromatherapy, definitely a concept that’s easy to get cozy with.


Make a plan for 2020 After the holiday season filled with parties and great food, the focus turns to a new year, and a new you. However, my philosophies on health and wellness are that we should be living a balanced lifestyle year round, and January is the perfect time to set goals for yourself. Most people set unrealistic goals for themselves and then fail because they don’t have a plan of action in place. By writing your goals on a piece of paper and then breaking it down with ways you can achieve them, you are more likely to succeed in achieving what you set out to accomplish in 2020. Making small and attainable changes will have everlasting results. So what better way to start off the new year than to rejuvenate from the inside out! In this issue, I share my top three simple tweaks anyone can make to their diets and daily supplement protocol that will have a lasting impact on their mental and physical health. I also share my delicious and comforting Vegan Mac and Cheese recipe. This recipe is dairy-free, gluten-free and full of healthy fats and flavour. I use nutritional yeast, an inactive yeast that has a natural cheesy flavour, in the recipe. Nutritional yeast is chock full of incredible nutrients to help rejuvenate your body. It is naturally high in protein (8g per 1/4 cup) and contains B-vitamins that help with energy levels, healthy brain function, good digestion and proper nerve function. Nutritional yeast also contains a specific strain of yeast called S.cerevisiae that has been proven to boost the immune system and reduce inflammation. Remember, keeping it simple is best. We dive deeper into rejuvenating from the inside out, throughout this issue. On page 13, we look into mental rejuvenation and then on page 18, we give you some eco-friendly home rejuvenation strategies. It’s a new year and a new decade so let’s hit the ground running and make it the best one yet!

SHAUNA MANN is a certified nutritional practitioner and culinary expert who graduated from The Institute of Holistic Nutrition with first class honours and as valedictorian of her class. After a 12 year battle with an eating disorder, she learned the key to a successful, balanced lifestyle is through being non-restrictive with food and she passes on this anti-diet approach to help people have a healthier relationship with food and their body. She is a passionate foodie and often turns her kitchen into a space for creative freedom. Nothing is more satisfying to her than creating a delicious meal from scratch!  SHAUNA.M.NUTRITION V I S TA M A G A Z I N E . C A


The freshest, fairest, most future friendly

No. 128




Delia Carnide

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South Pacific Ocean



Karen Hong


Andrea Toole SALES TEAM

Stephenie Farrell Shauna Mann Amera Musleh Sabrina Virdee Michelle Vysohlid INQUIRIES, SUBSCRIPTIONS




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VISTA MAGAZINE IS PUBLISHED SIX TIMES PER YEAR. 8451 LITTLEMORE PLACE RICHMOND BC CANADA V7C3Y7 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 © 2019, 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


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Mental Rejuvenation 18 WHOLE HOME

Rejuvenate your Home Naturally 20 ORGANIC ENTREPRENEUR

Q&A with the Founder of LIVA Foods

THIS PAGE Photo by Kirsten Buck











Revitalizing Your Sex Life Kick-start your Holistic Fitness Plan


Glowing Warm Oat Bowl “The Spine Doctor” Dr. Alan Chong

35 Q&A

Rejuvenation with Shauna Mann 41 PALEO RECIPES

Nourishing Winter Vegetable & Kale Salad with Creamy Sweet Onion Dressing

The Rejuvenation Issue



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

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

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


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Use Your Voice

Singing, chanting, and humming have been shown to increase your heart rate variability, a phenomenon that stimulates your vagus nerve. Heart rate variability is linked with better emotional resilience, relaxation, and a healthier parasympathetic nervous system. Sing your heart out—and you may find it feels a little fuller as a result.

Breathe In, Breathe Out 2

Tone Your Vagus Nerve for Mental Rejuvenation Deep breathing. Chanting. Exercise. All of these activities have long been recommended for their grounding, calming benefits. And science is now showing us what these practices have in common: they “tone” or strengthen your vagus nerve. Called “the wandering nerve”, your vagus nerve extends from your brain stem to your abdomen. It impacts an incredibly varied number of bodily functions, including your parasympathetic system, which helps put you into a relaxed, healthy state. When your vagus nerve is regularly stimulated, it remains strong. However, when your vagus tone is understimulated or “low”, it can contribute to disorders like anxiety and depression. To develop a healthier nervous system—one that’s capable of processing emotions and helping you rest—actively tone your vagus nerve. Here are three techniques you can try for mental rejuvenation.

Deep, slow breathing, a fixture of many meditation and yoga practices, activates the vagus nerve by increasing the sensitivity of your heart and neck’s “baroreceptors”. These special nerve cells signal to your vagus nerve that it should work to lower blood pressure. The trick is to draw deep breaths into your belly—about six per minute, or five seconds per inhale and five seconds per exhale.

Practice Loving-Kindness 3

When you actively cultivate positive thoughts towards others, your vagus nerve strengthens. Like with singing, positive thoughts can increase your heart rate variability, which has vagal toning benefits. Try loving-kindness meditations like this one: “May you live with ease, may you be happy, may you be free from pain.” If your mind wanders, focus it back onto the various people in your life while repeating this mantra. V I S TA M A G A Z I N E . C A



6 Powerful Anti-Aging Foods The research is becoming increasingly clear: certain aspects of aging are a choice. Food should be a critical part of your strategy for rejuvenation. 1


Because they are high in a flavonoid called anthocyanin, blueberries are powerful skin protectors. Warding off the effects of oxidative stress from sources like sunshine and stress, they help lower inflammation and prevent collagen loss. Collagen, of course, is the protein that provides elasticity and suppleness to skin and connective tissue. 2


A perennial dark leafy green favourite, spinach is the antioxidant-rich key to rejuvenating the entire body. Its dense profile of essential nutrients includes vitamins A, C, E, and K, which fight inflammation and boost collagen production.



The fatty acids in this rich, savoury fruit fight the inflammation that causes cellular degeneration. Plus, their potassium, B vitamins, and vitamins C, A, E, and K have been shown to help skin renew itself naturally. 4


Another invaluable leafy green, watercress rejuvenates us by acting as an internal skin antiseptic, oxygenating the skin naturally. Its high levels of calcium, potassium, and vitamins A, C, K, B1, and B2 make it a great defence against the free radicals that cause aging. 5


The delightfully sweet and crunchy seeds of the pomegranate fruit are full of antioxidants, like vitamin C, that reduce inflammation in the body. Plus, it looks as though a special compound found in pomegranates called punicalagins helps to preserve collagen. 6


Sweet and tangy, this tropical fruit may help improve skin elasticity and minimize wrinkles. Its antioxidants, which include vitamins A and K, fight free radical damage. Plus, papaya is rich in an enzyme called papain, a powerful natural anti-inflammatory.


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3 INSPIRING STATISTICS ABOUT BIOLOGICAL VERSUS CHRONOLOGICAL AGING It’s a fact: your age according to the calendar doesn’t determine how quickly you’re actually—that is, biologically—aging. What year you were born has less to do with your age than you might think. A whole host of research bears it out: your chronological age isn’t the same thing as your biological age. For example, you could be a 50 year old individual who actually has the amount of cellular damage (i.e., aging) that an average 20 year old has. Our biological age is related to factors like genetics, lifestyle and disease. But how much control do we have over our biological age?




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short telomeres.

more these individuals were aware of, and acted on, nutritional facts, the lower their biological ages tended to be.

Here are three statistics that will illustrate the ways in which we can take biological aging into our own hands:

Telomeres are the caps at the end of each strand of DNA that are responsible for protecting our chromosomes and keeping us youthful. Without sleep, you wear down your natural defences against aging.

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Gooseberries In India, there is an entire Hindu holiday devoted to the gooseberry, a sour yellow-green fruit that holds the key to a spectacular range of health benefits. Learn how this little known superfood could rejuvenate you, from head to toe. Detoxify Some studies show that the gooseberry supports liver function, making it a powerful cleansing food. The liver, of course, is the most important organ in your body’s detoxification system. Boost the liver, and you’ll harbour fewer harmful toxins in your body.


Rejuvenate Hair and Nails

Control Blood Sugar

Lower Cholesterol

Lower Inflammation

You can rejuvenate your hair and nails with the amla extracted from gooseberries. Amla increases the production of collagen, the protein that keeps skin and connective tissue elastic and youthful. Plus, the vitamin E in gooseberry protects your skin and stimulates hair growth.

Due to its high fibre and antioxidant content, gooseberry may help control the release of sugar into the bloodstream, preventing energy spikes and crashes. Because it prevents these high blood sugar spikes, it also reduces the risk of health complications associated with diabetes.

Gooseberry has been shown to provide cardiovascular benefits by reducing cholesterol levels in the blood. This lowers the risk of coronary heart disease. Other studies indicate that in addition to lowering bad LDL cholesterol, gooseberry also raises beneficial HDL cholesterol, and lowers overall blood pressure.

Research shows that gooseberry’s high levels of antioxidants can lower inflammation. Gooseberry’s amla also prevents the oxidative damage linked to the free radicals that our environment can generate (e.g., sun damage). These are the keys to decreasing a huge range of health risks, including cancer and heart disease.

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Rejuvenate Your Home, Naturally In a season when all things are becoming new again, why not give your home a fresh feel? Try these natural, eco-friendly home rejuvenation strategies. 1

Refresh Cupboards

There are few truly inexpensive ways to give a major boost of life to a kitchen, but repainting or staining cupboards is one. If you want that natural wood look, massage Tung oil into them. But if a pop of colour or modern white is what you’re after, be sure to choose an eco-friendly low-VOC paint. 2

Choose Warm LED Lights

In the past, many were reluctant to switch up their lights to longer-lasting LED bulbs because the light they cast was cold. But today, warm LEDs are available and featured in unique, artful light fixtures. Get bulbs that will last 50 times longer than typical incandescents!


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Go Vintage

It’s incredible how much vibrancy and character the right vintage piece will add to a room. For an easy, affordable, environmentally low impact home makeover, just visit your local thrift store. Keep an eye out for handcrafted, unique pieces that you won’t see in any other home. 4

Add Greenery

Nothing says “new life” like actual living things. That’s why a particularly attractive and well cared for houseplant is an undeniable home rejuvenator. Plus, you’ll actually be detoxifying your air while beautifying your space.


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LIVA Foods founder Lubaina Rakla is on a mission to introduce people to a sweeter life with a healthier sugar alternative. She shares with us what makes her LIVA date sugar stand apart from the rest, proving you can have your cake and eat it too.


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What’s the story behind LIVA? How or why did you start this company? The journey started back in 2013 with my third pregnancy. I was diagnosed with gestational diabetes very early on. It was a rough pregnancy as I was on a strict diet and was told to avoid sweets and carbs everything I loved. Once I gave birth, my doctor warned me that I might be a candidate for diabetes in the next five years if I wasn’t careful with my diet. A few months later, I started developing occasional bladder infections and then picked up a severe case of candida and was told to go on a sugar and grain-free diet for six months. My sister, who is a professional baker, was visiting me that summer and felt really bad that she had lost her favourite guinea pig so she helped me with creating desserts without sugar. I started hunting for solutions and came across this book called How Not to Die in which it states that date sugar is the healthiest sugar in the world and good for diabetics. We finally got our hands on some and created our first date sugar brownie. It was an instant hit and became my lifesaver during the rest of my candida diet. I knew then that I would have to share this with the world. Why should people be choosing date sugar over regular sugar? What are the health benefits? I believe it is by far the healthiest sugar alternative, due to the following benefits: • High in fibre - A 5 gram serving of LIVA date sugar has 1 gram of fibre. • It has a low glycemic load of 1.6 and a low glycemic index of 43. • It has anti-oxidant properties • Contains vitamin K, E, C, A, B6, 12, selenium, copper, protein, iron, zinc, phosphorus, calcium, omega 3 and 6. • Low in calories and good for the gut. • Nursing - it contains prolactin which is a hormone that helps produce mothers milk. • Pregnancy - Helps with constipation due to the fibre; and is a good source of folate which helps prevent birth defects. • Source of potassium which is good for blood pressure and helps with cramps; source of magnesium which helps with the formation of teeth and bones.

“ I want to make people aware that there is an alternative sugar out there that tastes amazing and is chock-full of benefits.” Now...why should people be choosing date sugar over other natural sweeteners like, for example, coconut sugar? LIVA Date Sugar is lower in calories and full of nutrients, unlike other sweeteners that only sweeten with no or little nutritional benefits. Last, but not least, it simply tastes better. What is LIVA’s biggest success story to date? It’s been a beautiful journey right from the start. At my first sales pitch, which happened to be with a major national grocery chain, the buyer was blown away by this “innovative” product and LIVA was listed and on their shelves shortly thereafter. I am overwhelmed by the love I have received from every one whom I have come across. I feel that people have been waiting for this, and feel blessed that the universe has chosen me to bring this to the market. We have been well received. What are the biggest challenges you’ve encountered on the way to building your company? The biggest challenge was actually finding a grind of date sugar that dissolved better than what was already out on the market. Also, trying to keep this product raw so we could preserve all the nutrients proved to be very challenging but after many trials, we were able to accomplish that. What’s your vision for the future of LIVA? I want to educate people about how we can enjoy our sweets without feeling guilty. I want to make people aware that there is an alternative sugar out there that tastes amazing and is chockfull of benefits. And I want to free people from feeling deprived and afraid of eating something that makes them happy! V I S TA M A G A Z I N E . C A



Chunky Chocolate Nuggets These were almost named Nobody-Is-Ever-Going-To-Believe-You-Chunky-Chocolate Nuggets because they are vegan, gluten-free, nut-free and dairy-free shockingly delicious nuggets of chocolatey goodness. Why not try a batch and see if anyone believes you? This recipe yields approximately 20 nuggets.



• 1 cup arrowroot flour • 3/4 cup tapioca flour • 1/2 tsp baking soda • 1/2 tsp baking powder • 1/4 tsp salt • 1 1/2 cups LIVA date sugar • 1 egg replacer (1 flax egg* [1 tsp flax + 2 tbsp warm water]) • 2 tsp pure vanilla extract • 1/3 cup tahini • 1/4 cup warm water • 3/4 cup avocado oil • 1 cup sugar-free chocolate chunks

1 Preheat oven to 180C/350F. 2 Sift dry ingredients into a bowl. 3 Whisk wet ingredients (except water) into a separate bowl then incorporate with dry ingredients using a rubber spatula. 4 Stir in chopped chocolate chunks. 5 You may find the dough is a little dry - stir in the 1/4 cup of warm water to gain the proper consistency. 6 Let dough rest for 30 minutes at room temperature.

*A flax egg is a vegan egg substitute, that is made with ground flax seeds and water.

7 Use a 2” cookie scoop to place mounds onto parchment paper covered cookie sheet. 8 Bake on the middle rack for 15 mins. 9 Let cool and serve.


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Conquer Stress and Improve your Well-being with Yoga Are you feeling stressed out at work, tired of the mid-day slump, or frazzled with too much on your plate? Maybe it’s time to consider giving yoga a try. BY STEPHENIE FARRELL

Unfortunately, stress is part of our lives. When you experience stress on a daily basis, your nervous system is stuck in overdrive. You no longer have the ability to stay calm and relaxed because the stress response has been triggered and you’re ready to either “fight” or “flee” from perceived danger. In this state, you’re less able to focus your mind, concentrate on tasks at hand, and you may feel irritable, anxious and have tight or achy muscles. Why is chronic stress so bad for you? Simply put, experiencing chronic stress leads to the breakdown of your health over time. Fortunately, just five minutes a day of yoga can help you. Why turn to yoga? Yoga is a somatic (body-based) technique that helps “reset” the nervous system, calm the stress response, reconnect you with your body, and allow you to regain a sense of control. When you’re chronically stressed, your ability to focus on tasks and effectively complete your work is diminished. You may feel negative and listless, leaving you reaching for a candy bar or a cup of coffee to get you through the rest of your day. Unlike a short-lived high that comes from eating a

sugary snack or downing another cup of coffee, yoga has a magical ability to both relax and energize you. After only five minutes of yoga, you’ll feel more focused, renewed, and positive. Also, having a regular yoga practice provides you with more resiliency, which is the ability to overcome struggles like grief, adversity, painful experiences, and the normal stresses of everyday life. When you build resiliency, you can “bounce back” stronger and better than before. If you’re consistently experiencing difficult emotions, stress, physical aches and pains, and weight gain, there’s very little energy for you to “bounceback”, let alone make it through your day with a sense of positivity and clarity.

Through practicing yoga on a regular basis, you’ll learn how to manage and change your internal reactions to external events. When you do that, you experience life in a whole new way. Focusing on physical postures and breathing deeply will centre, ground and strengthen your body, mind, and spirit, whether you’re at the gym or the office. No wonder corporate yoga classes are becoming more popular. The benefits to both employees and companies are tremendous. Businesses benefit from a reduction in employee absenteeism, higher job satisfaction amongst employees, and a decrease in staff turnover. Whether you’re a solopreneur or work with

a large team in an office environment, you will reap the rewards of a regular yoga practice in numerous ways. Here are just a few benefits that might inspire you to give yoga a try: • A reduction in stress, anxiety and depression • Decreased inflammation and immune boosting • Increased energy • Improvement in mental acuity, focus, and concentration • Increased flexibility and strength • Reduced risk of developing chronic disease, increasing longevity Maybe it feels as if five minutes a day is too much to ask, but practicing yoga will increase your overall wellbeing and give you more time back. When it comes to your health, can you really afford to take a chance?

STEPHENIE FARRELL helps people achieve their personal and professional goals through mindfulness, movement and coaching. She specializes in Trauma Sensitive Yoga. You can connect with her at  STEPHENIEFARRELL.COM or  CLARITY_POWER_RESULTS. V I S TA M A G A Z I N E . C A


New Year’s Rejuvenation (not Resolution) for Mental Health Move into the New Year in a healthier way LEANNE SAWCHUK


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Yes, it is that time of year again. The time when you start hearing and seeing catchy slogans, like “new year, new you!” The time when people start making and announcing their New Year’s resolutions and reflecting on the past year. The time when many people start to examine themselves, their lives, and make some decisions around what needs to be different or better. It is also the time of year when many feel an immense amount of pressure and when mental health is impacted as a result. What if there is a healthier way to move into the new year that focuses on rejuvenation and not New Year’s resolutions? New Years Rejuvenation, really? Yes! Let’s start by looking at what that word means. To rejuvenate means to make something or someone look or feel better. For the sake of mental health, let’s focus on the “feel better” aspect of the word and now let’s translate that to “to feel and be healthy”. Enhancing and fostering our mental health by rejuvenating ourselves as we move into the year coming upon us may not be as far out of reach as you think. Here’s how.

No New Year’s Resolutions!

New Year’s resolutions often come from a place of what isn’t good enough, which translates into YOU not being enough. The focus is on what still needs to change, improve, or be different, as opposed to focusing on what went well, is going well, or the wins from the past several months. This type of goal setting reinforces the “not good enough” mentality and hinders our mental health. Rejuvenation Practice: No Resolutions! To make meaningful change, you need to focus on creating daily habits (not yearly ones) and this starts with daily practices that work from the inside out!

Practice Self-Compassion

Every thought you have impacts the way you feel, finds a home in your body, and impacts the way that you behave and respond. You could fill your body with the healthiest and most nutritious food out there, but if your thoughts are unhealthy – your body and mind will be too! Rejuvenation Practice: The next time you catch yourself being self-critical and operating from the “I am not enough” headspace, imagine that you are talking this way to your five year old self. Chances are, you wouldn’t be ok with speaking to him or her this way! Use this

knowledge to reframe your negative self talk into a self-compassionate one! Instead of “I can never seem to finish what I started, what is wrong with me?” you might say, “I am so grateful I have the ability to start things and will be gentle with myself as I move towards completing them”. This practice can and will go a long way – it just takes consistency!

Spend 10 minutes per day in solitude

This sounds easy, right? The truth is many of us struggle to sit with ourselves without distraction. However, taking time to be with yourself while gently being an observer of your thoughts is a great way to put you back in the driver’s seat of your thoughts and to also allow your nervous system to take one much needed breath. Rejuvenation Practice: Set aside 10 minutes every day to be with yourself. Pick a space where you will not be interrupted, the same time each day and no phones allowed! Take a seat and just spend time with yourself, noticing your breath and your thoughts as they come and go - without judgment.


I know, I know. Gratitude seems to be the buzz word these days, doesn’t it? This is probably the most important

item on this list and for good reason. We often spend so much time thinking about what we don’t have, how we want to feel different, look better, be smaller, be bigger, have this, or do that. You get the idea. Operating from this place of scarcity is so detrimental to our mental health as it consistently puts us in the place of not being enough. The more and more we think and feel like this, the more our mental health is going to suffer as a result. This is where gratitude comes in. When we focus on what is going well or the good things in life, this is a very effective (and immediate) way of changing our self-state in the moment and has lasting impact! Rejuvenation Practice: After your 10 minutes of solitude, take out your journal and write down three things that you are grateful for. Take a moment to pause as you are doing this so that you can feel the gratitude within you. Having a daily gratitude practice helps to train the brain to start looking for good things in life and within yourself and helps with mental strength. Forget about New Year’s resolutions. Instead, cultivate the space to focus on the incredible being you already are while putting some practices in place that will rejuvenate the mind, body, and soul! Bring on 2020!

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


This Winter, Revitalize Your Sex Life

As winter wraps us in its snow covered blanket, it’s time for us to take a deep breath and start anew. Winter is the perfect time to retreat and refresh our bodies and minds, in order to heal both physically and mentally. We can get a massage, dive into a great book, or hang out with our closest friends. KELLY EBBERT

One beautiful way we can reinvigorate ourselves this season is by revitalizing our sexual experiences. Of course, we can go about creating sexual experiences that help us refresh in a few different ways. We can bring new energy into the bedroom, take a weekend getaway with our partner, or simply start by getting a good night’s sleep. However, there are other methods people are using to get in touch with themselves, such as by incorporating CBD into their routine. When it comes to sex, we must learn to be in tune with our bodies and be sure that we are keeping ourselves safe and healthy. Until recently, women’s sexual health had been largely understudied, and that lack of knowledge left women’s reproductive health complex and difficult to understand overall. Around the world, sex is stigmatized in various degrees, so many people stray away from discussing it. This personally disconnects us from our experience and has kept us from fully understanding and researching women’s health. However, we have the chance to change the narrative and understand that women, like men, can suffer from sexual issues that we should be able to discuss openly. Women’s sexual anatomies are complex. Due to this, researchers have had to navigate challenges while working to identify solutions for women’s issues, such as lack of natural lubrication and trouble reaching climax. In recent years, the public has become increasingly aware of CBD and its potential benefits for a variety of different conditions. Now, research indicates that CBD may positively impact women’s sexual experiences and finally address some of these longstanding concerns.


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According to a breakthrough study, researchers may have found a link between CBD and increased sexual stimulation. Dr. Harin Padma-Nathan, a lead investigator who oversaw the clinical trials in formulating Viagra, works with Manna Molecular, a company that seeks to understand the science behind cannabis. With Dr. Padma-Nathan’s expertise, Manna developed Vella, a CBD-infused topical serum designed to enhance feminine sexual pleasure, amplifying arousal and orgasms.


The development of this topical serum is quite fascinating because it directly displays CBD’s potential to improve the overall quality of a woman’s sexual experiences. Interestingly, CBD is a fat soluble substance. As an oil, CBD does not dissolve in water and it has a low absorption rate. These factors matter because they signify CBD’s ability to be absorbed and utilized by the body. CBD’s fat solubility allows for it to be stored in the body’s cells, rather than be easily excreted like water soluble materials.

Interestingly, this boosts CBD’s ability to work in a stable, enclosed water soluble environment. In other words, using CBD during sex enhances its bioavailability, or increases the rate of absorption of the compound into the body. By incorporating CBD directly into sexual experiences, more can be absorbed by the body and can help achieve heightened effects. Experimentally, CBD has demonstrated the potential to help increase lubrication, sexual stimulation, time in orgasm, and more. In trials, it relaxed smooth muscles which control

arousal, as well as heightened sexual experiences as doses increased. Higher doses of CBD produced pronounced relaxation and increased blood flow, resulting in clitoral engorgement and increased lubrication. Everyone’s sexual experiences are different, but we all want to ensure that we are safe and comfortable. Indeed, research has also demonstrated that CBD has no impact on condoms, making it quite conducive to safer sexual activity. However, not all CBD topicals and lubricants are the same. Some utilize coconut oil. Not to worry, coconut oil still grants pleasant experiences. However, it cannot be used with condoms. Coconut oil breaks down latex, increasing the risk of condoms breaking. Take care and use a product such as Vella, as it is condom compatible and keeps your safety a top priority. This winter, we have the capability to revitalize ourselves and enhance our experiences by incorporating CBD into our sexual experiences. Additionally, we have the chance to be more aligned with what we’re looking for and get back in tune with ourselves. Taking this information with us may help to increase the quality of our future sexual experiences. However, we owe it to ourselves to keep our well-being in mind at all times. Always do your research to figure out what may work best for you. Let yourself relax and rest easy knowing that your sexual experiences can be safe, and you can expect to experience enjoyable times ahead.

KELLY EBBERT spends her time writing and researching to make the world a little brighter. She seeks to help people feel comfortable in their own skin. You can find her meditating or enjoying the simple beauties life brings. V I S TA M A G A Z I N E . C A


Kick-Start your Holistic Fitness Plan Revive your fitness goals with an actionable plan that will help you conquer your mission. DANIELA DEFEO

With the start of a new year, comes a fresh clean slate; one with goals and personal challenges to get you revved up for the year ahead. And when it comes to setting health and fitness resolutions, your strength of purpose will either jump-start you into action or put the brakes on your healthful intentions. Prioritizing your health with realistic, attainable goals is the key to initiating a program that is sustainable, not short-lived. In order to achieve a healthy lifestyle, it takes unwavering commitment, patience and the right game plan. Here are five central areas of focus for a holistic fitness strategy.

DANIELA DEFEO is a certified health coach,

Cardio Cardiovascular exercise is all about movement. It’s a fundamental component to include in your fitness regimen, as it’s beneficial for heart health, boosting metabolic rate and improving workout recovery. As your heart rate increases, so does the supply of oxygen flowing through the circulatory system, thereby strengthening the heart and blood vessels. As the oxygen-rich blood transports vital nutrients throughout the body, it also removes carbon dioxide which helps to expel waste components. This is particularly important during a workout session, as it repairs and rebuilds muscle tissues, reducing the onset of muscle soreness. Whether endeavouring to achieve a toned physique and/or lose weight, participating in an aerobic activity like running, walking or cycling will assist in cranking up your metabolism to help burn off unwanted pounds or build lean muscle mass. However, too much of a good thing may negatively impact your desired results. Long and excessive cardio sessions may cause muscle loss, especially if you’re limiting your calorie intake. The key is to keep your heartthumping workouts short and intense, i.e. interval training, to preserve your muscularity.

published author, lifestyle/fitness model and wellness brand ambassador. She encourages a holistic approach to wellness by advocating the importance of health, fitness, nutrition, self-care and sustainable living.  DEEVITAREFLECTIONS


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Key Takeaways: • Participate in a blood-pumping cardio activity, with consistency. • Too much cardio can burn muscle, not fat. Keep sessions short.


Flex your muscles to improve strength and endurance. Weight training is a key element for a holistic approach to fitness, as it reinforces functional everyday movements, builds muscles, prevents muscle loss and burns fat. Load-bearing exercises with free weights, machines and/or body weight actively stimulates the muscles to work harder. When pressure is applied, it forces muscles to adapt and grow stronger, developing muscle mass, stimulating bone growth and supporting ligaments and tendons. With a strong skeletal and muscular system, it may help to ease pain associated with ailments like arthritis, decrease the risk of injury and improve motor performance. Along with building a strong, agile body, having lean muscle mass can transform your body into a revvedup, calorie burning machine. If you’re looking to shed some pounds or even maintain your current weight, muscle is indeed what you want sticking to your bones. It does burn calories, as the body works harder to maintain one pound of muscle, than a pound of fat. According to some studies, one pound of muscle may burn up to 50 calories a day - and that’s just at rest. So, the more muscle you have, the higher your resting metabolic rate. Key Takeaways: • Strength training is essential for muscle growth, strong bones and injury prevention. • Muscle burns calories.




Simply put – nutrition is key to achieving a healthy, toned physique. Scrap the junk food, refined carbs, over processed foods, alcohol and high-sugar drinks. You need to fuel your muscles for growth with nutrient-dense foods such as whole grains, vegetables, fruits and lean protein sources. Water should also be your beverage of choice, as it adequately hydrates the body, aids in digestion, lubricates joints and regulates body temperature. Rounding out your meals with wholesome foods also means eating on a regular basis, several times a day. Not eating enough can be detrimental to your sculpting goals. Whether drastically limiting calories to lose and/or maintain your weight, or simply failing to be consistent with your healthy eating habits, under-eating is not a plausible method, any way you slice it. In fact, your body will start to burn muscle if on a strict low-calorie diet, which is the opposite of achieving a strong, toned body. A healthy diet burns fat, not muscle. Key Takeaways: • Eat wholesome foods to fuel your desired physique; hydrate with six to eight cups of water a day. • Under-eating can impede your fitness objectives. • Moderation is key; limit your indulgences.


Limber up the muscles and joints with regular stretching to improve your physical performance. Working out, sitting behind a desk all day or doing repetitive movements can tighten and strain muscles and tendons. Stretch them out. There are many benefits such as increased flexibility, range of motion and injury prevention when your muscles are in a relaxed state. Especially if done before and after a workout, stretching will help to lengthen tight muscles and provide flexibility to joints, thus lessening the likelihood of injuries. When tension is relieved, an increase of blood flow supplies nutrients to the muscles and reduces soreness. Try incorporating dynamic and static stretches into your fitness program. Dynamic stretching is an active movement which gets the body in motion, but not held in position, i.e. walking lunges. These are usually performed before a workout. Static stretching holds a stretch in position between 10 to 30 seconds, which is ideally done after a workout, and likewise, can be done daily to relieve tension and strain on muscles and joints. Key Takeaways: • Implement stretching into your workout routine and daily life to alleviate musculoskeletal pain and improve athletic performance. • Form is key - take it slow and easy.

A little R & R is essential to a successful health and fitness regimen. Rest days are important to allow the body to repair itself, so it can come back stronger and better than ever. When your muscles are put under stress from physical exercise, it causes microscopic tears in the muscle tissue. During recuperation, the body actively goes to work mending these tissues, allowing them to heal and grow, resulting in stronger muscles. Although rest days can mean putting your feet up, it doesn’t necessarily suggest taking your foot off the gas pedal. There are several ways on the road to muscle rejuvenation. Active recovery is generally a lowimpact form of exercise to encourage blood circulation, without further stressing the body, i.e. walking or yoga. Likewise, myofascial release is usually performed through massage therapy and/or foam rolling, which can help ease delayed onset of muscle soreness. Sleep is also fundamental in the recovery equation. Snoozing at night will allow the body to produce hormones to aid in muscular repair. Getting seven to nine hours of shut-eye a night is highly recommended. Key Takeaways: • Incorporate various recovery strategies to help muscles heal and become stronger. • Rest days allow your body to adequately repair, resulting in improved health and fitness. Embark on a holistic fitness journey that will fuel, move and ease your body. Achieve your wellness objectives with action behind your intentions, and a game plan that will see you through till the healthy end. V I S TA M A G A Z I N E . C A


It’s a new year and a fresh start! And we hope this issue can inspire you to make 2020 your healthiest year yet. Our Vista Brand Ambassadors are here to help and they are just a tap away! Find us @VistaMagCanada and follow #VistaMagCanada and #VistaAmbassador for some New Year’s inspiration! Find us @VistaMagCanada and follow #VistaMagCanada and #VistaAmbassador for this season's inspiration.  LUCY DUNNE is the founder

 ALICIA HEAFEY is a registered holistic nutritionist in the Niagara region. She is passionate about plant-based cooking, and teaching clients that they don’t have to choose between green smoothies and red wine. In her spare time, Alicia loves experimenting in the kitchen, travelling, and laughing as much as possible.

FUN FACT: Alicia’s ultimate goal is to write a zero waste cookbook, inspired by her mom’s classic recipes.

of Dunnebells, an online personal training company inspiring women all around the world to become the best version of themselves. After losing over 65 pounds herself, Lucy is passionate about building a tribe and creating something much bigger than just another weight loss transformation. She knows that collectively, we can have more of an impact than if we go it alone. FUN FACT She is from Australia and left home on a one-way ticket to NYC when she was 17. She has never looked back.



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 CIARA GOMEZ is a food blogger, recipe developer and smile addict from Toronto, Ontario. Her positive energy and passion for a healthy lifestyle, encouraged her to start a food and lifestyle blog, where she shares recipes, lifestyle tips and tasty food spots, while motivating others to be their healthiest and happiest.  RECIPESWITHCIARA  RECIPESWITHCIARA.COM

 BETH BIEREMA is the holistic nutritionist, food stylist, and photographer behind Foody First. It is a place to share her love of creating and styling delicious whole food recipes and sharing the beauty in the everyday moments. “I hope to inspire people to try new foods, be creative with their cooking and live a life of joy.”




 LARA FRENDJIAN is a registered holistic nutritionist with a private practice in the greater Toronto area. Lara is on a mission to educate and empower individuals to make informed nutritional and lifestyle choices to best nourish their bodies and maximize their health and vitality. Lara’s approach is simple and straightforward. She believes it is vital to enjoy our meals and to develop a healthy attitude towards food and ourselves. She also specializes in women’s hormone health, digestive and intestinal health.

FUN FACT “Nutrition is my second career. I started my career in accounting as a CPA and switched gears because helping people improve their health is simply a passion of mine.”  LARAFRENDJIAN  LARAFRENDJIAN  LARAFRENDJIAN  LARAFRENDJIAN  LARAFRENDJIAN.COM

 ROSSLYN SINCLAIR is a vegan food photographer and recipe developer on Instagram. She is passionate about food and all things health and wellness. “There is nothing I enjoy more than cozying up on the couch with a freshly baked cookie and tea.”

FUN FACT “You’d probably never guess, but I’m a second-degree black belt in Taekwondo!”  ROSSLYNMARIA

 SARA GALIPEAU is a registered holistic nutritionist and owner of Love Plants for Life, based in Ottawa. She specializes in plant-based health programs for young adults to help balance their hormones, so they can stop feeling “hangry” and experience drama-free healthy periods, while maximizing energy, metabolism, and overall body love.

FUN FACT “I love unconventional workouts. Some of my favourites are Pound Fit, shield training, and pole dancing.“  SARA_RHN_LOVEPLANTS  SARAGALIPEAUNUTRITIONIST  SARAGALIPEAURHN  LOVEPLANTSFORLIFE.COM


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We invite you to explore and enjoy the coming season in warmth and comfort with some of L.L.Bean's finest items from their winter collection.  LLBEAN


Women’s Ultrawarm Coat, Three-Quarter Length Maine winters put these stylish coats to the test, year after year, so you know they’ll keep you warm and dry, no matter where you spend the coldest months.

Men’s PrimaLoft Packaway Jacket A fusion of NASA-developed Aerogel – the world's lightest material – with PrimaLoft Gold insulation makes this our lightest synthetic jacket ever, with the best warmth-to-weigh ratio out there.

Men’s Scotch Plaid Flannel Sleep Pants Our premium ultrasoft cotton flannel sleep pants, in just the right weight to stay warm and cozy without overheating. An L.L.Bean exclusive, our plush flannel fabric is meticulously woven with longer-staple cotton, which means the individual cotton fibers are about one-quarter inch longer than short-staple fibers, making a huge difference in fabric strength and quality. Then, it's meticulously brushed eight times on each side and given a "touch test" by a master weaver to declare it soft enough.

Women’s Ultrasoft Sweatshirt Robe, Wrap Remarkably comfortable – in the same french terry fabric as our popular Ultrasoft Sweats. The cozy fabric is smooth on the outside and softly looped on the inside for wonderful texture.

Men’s North Col Gore-Tex Pro Jacket Guaranteed to keep you dry, this Gore-Tex Pro waterproof jacket offers extreme protection and total versatility for year-round use. Rain, sleet, wind or snow – the elements are no match for Gore-Tex Pro. More durable than ever, the updated fabric has a substantial feel yet is extremely lightweight. With zoned areas for additional stretch, you won't feel any restriction during high-intensity activities. We love layering it over a down jacket on the slopes or wearing it on its own when it rains.

Blundstone 9500 High Top Chelsea Boots Stylish looks and lightweight comfort in every step make these Chelsea boots a versatile fit for all your pursuits.

Men’s Swix Universal Bekke Tech Pants Wind- and water-resistant cross-country ski pants that feature four-way stretch so you can move comfortably. They're also a great choice for snowshoeing, cold-weather cycling or hiking.

Men’s 10” Gore-Tex/Thinsulate L.L.Bean Boots The original L.L.Bean Boot, made in Maine since 1912. V I S TA M A G A Z I N E . C A



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Rejuvenate from the Inside out Nutritional practitioner and culinary expert Shauna Mann shares some nutritional strategies to help you feel your best this new year. V I S TA M A G A Z I N E . C A



What’s your philosophy of nutrition? What are the guidelines that, in your view, will benefit most if not all eaters? My philosophy of nutrition has evolved over time and I truly believe one size does not fit all. One thing that stands out and will benefit all eaters is to incorporate balance into your diet and lifestyle. What this looks like to me is to follow the 80/20 rule. By doing so, this allows you to integrate foods that society sees as “unhealthy” into your daily life and thus, you’ll reduce cravings and ultimately binges, resulting in a healthier relationship with food and body. We’ve been looking at whole system rejuvenation this issue. What are the best nutritional strategies for rejuvenating your entire self ? First and foremost, drink water. This is something that everyone can do - begin hydrating from the inside out. If plain water bores you, add things like cucumber slices, fresh berries and lemon slices to flavour the water and make it more palatable. I also drink my water at room temperature as I find it’s easier to consume. Secondly, eat whole foods like whole grains, nuts, seeds, fruit and veggies and good quality meat and eggs (preferably organic or grass fed meat and wild caught fish). Try to incorporate as many fresh vegetables into your day as you can, changing the type and colours for a wide range of phytonutrients. Every day, I include a scoop of greens powder into my smoothie or even just straight into my water for an extra kick of nutrients that is energizing, detoxifying and rejuvenating. Finally, move your body! Find activities that you love doing so that it doesn’t feel like a chore. I schedule and book my workouts a week in advance so there are no excuses. I also plan my days around my workouts, knowing that the morning is my time to focus on me so that I can start my day off with a strong mentality and getting a good sweat on. You’ve been open about your struggles with depression. Can you tell us about that journey and how nutrition fits into it? Where do I begin?! My struggles with depression began from a lack of emotional expression within an unhealthy relationship and lack of self worth, body image and healthy relationship with food. All this ultimately led to a 12 year battle with an eating disorder. The more I pushed my feelings down, the more I turned to food to cope and thus the vicious cycle continued and the depression got deeper. It wasn’t nutrition (in terms of diet) that ultimately healed me but it was my drive to focus on my mental health and take control of my life. I ended the relationship, saw a therapist who helped me gain an immense amount of confidence and understand my worth as a woman


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“My philosophy of nutrition has evolved over time and I truly believe one size does not fit all. One thing that stands out and will benefit all eaters is to incorporate balance into your diet and lifestyle.” and finally started doing things for myself professionally and personally. This meant learning how to have a healthier relationship with food and it is when I started introducing the 80/20 way of living and I have never looked back. I really focus on listening to my body and the cues it provides me. I eat what my body wants, when it wants it and therefore I’ve significantly reduced the binges that used to plague me every day. I have successfully lived a balanced lifestyle for three years now with no more yoyo dieting and have never loved and appreciated myself more. How did you become so dedicated to and knowledgeable about food? I am a massive foodie, and always have been. It really stems back to when I was younger. My mom was always in the kitchen cooking up a storm and I was right there beside her, always stirring and taste testing (those were my favourite jobs). One thing that my mom really taught me was to make something from nothing. It’s the claim to fame in my family that we can open a fridge and what may look empty to the average person doesn’t to us. We can always whip up a delicious meal using whatever is leftover and in the pantry. This helped spark a love for creating in the kitchen. Also, The Food Network has always been my favourite channel on TV and I love getting ideas and then adapting them to be healthier. Fast forward to when I was studying to become a nutritionist and working full time for Marni Wasserman (nutritionist, chef and co-host of The Ultimate Health Podcast) as her assistant and volunteer in her plant-based cooking school. I soaked up every bit of knowledge I could. Eventually, I started running all the private events at the food studio and then my own classes, deepening my knowledge and love for food. Once Marni closed her school, I continued renting the space and used it to teach a variety of cooking classes that incorporated my philosophies as a nutritionist like Chinese Take Out, Pub Night and Weekday Meals. After I knew I had a solid foundation of nutrition and holistic food prep, I approached The Institute of Holistic Nutrition to teach their Holistic Food Prep Course, where I taught 10 students at a time during the three day course.

What are your go-to supplements and why? My go-to supplements change based on my needs at the time. I like to focus more on whole foods and only supplement when I have a known deficiency or I’m trying to heal something in my body. Having said that, there are a few staples that I take every day. A high quality greens powder is first and foremost. I always have at least two different types in my fridge that I rotate every day to make sure I’m incorporating enough greens on top of my daily intake of fresh veggies. Another supplement I use is collagen. Now, I know there is a lot of hype around collagen and it’s become a trend lately but I actually use it in my cup of coffee for the protein. I am sensitive to caffeine but love a bit of a boost in the morning so the protein in the collagen slows down the absorption of the caffeine, giving me a more sustained energy source without the jitters. It also helps make my coffee super creamy when I blend it together, reducing the need for milk or cream. Lastly, I always have a good quality fish oil on hand. I find that I don’t eat a lot of fish or get nearly enough omegas from other food sources like hemp seeds, flaxseeds and nuts/seeds so I like to supplement where I know I’m lacking in my diet. In the winter time, my skin gets incredibly dry so taking fish oil helps moisturize my skin from the inside out. What are three simple tweaks people could make to their diets today that would make all the difference in the world? 1. Drink a glass of lemon water first thing in the morning before having coffee. 2. Choose a day of the week to prep your meals. Failing to plan is planning to fail. We are all super busy with our professional and personal lives that having prepped meals will ensure you are eating quality food and not spending money on quick take out options. 3. Reduce refined sugar and use simple swaps like coconut sugar/nectar, dates, raw honey, maple syrup and monk fruit sweetener. V I S TA M A G A Z I N E . C A



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Comforting Mac and Cheese

Ingredients • ½ tablespoon coconut oil • ½ large white onion, minced • 3 cloves garlic, minced • ½ teaspoon ground turmeric • ½ teaspoon chili powder • 1½ cups raw cashews (soaked overnight) • 3 tablespoons fresh lemon juice • ½ cup nutritional yeast • 1 package brown rice macaroni • 1 head broccoli, cut into small florets and steamed • Sea salt and pepper to taste

Directions 1 In a large pot, boil water and cook pasta according to the package directions. 2 While the pasta is cooking, heat the coconut oil in a saucepan on medium heat. Add the onion and cook until translucent, about 5 to 7 minutes. Add the garlic and cook for roughly 30 seconds, stirring frequently. Add the turmeric and chili powder. Stir and cook until fragrant, roughly another 30 seconds to one minute. Remove from heat and set aside. 3 Drain the cashews and place them into a high speed blender or food processor along with the fresh lemon juice, nutritional yeast, onion mixture, salt and pepper. Blend, adding 1 tablespoon of water at a time until it’s combined into a thick but creamy sauce. Add additional salt and pepper to taste. 4 Mix the sauce with the pasta and top with steamed broccoli. Serve warm and enjoy! V I S TA M A G A Z I N E . C A


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Feel Naturally Rejuvenated in 2020 Support the body’s natural detox processes, and feel naturally rejuvenated from the inside out KIRSTEN BUCK, HN

With a new year comes resolutions and an innate desire for change. After a couple of weeks of enjoying the holidays, it is all too common to feel like we need to "detox", count calories or start a new diet to "get back on track". While there is absolutely nothing wrong with wanting to feel our best and taking care of ourselves, the pressure to “cleanse” can be overwhelming, restrictive, and stressful. Let me say, that is no way to start a new year! The body is incredibly resilient and knows how to detoxify itself. There is no need to go to extremes. What we can do, is help the body’s natural detox processes along the way. We can do this by being mindful of certain foods like trans fats, food additives, and the foods we are intolerant to, while incorporating more foods that are nutrient-rich, high in antioxidants, and minimally processed. My Nourishing Winter Vegetable and Kale Salad is packed with plenty of ingredients that support the body's natural detox pathways. It includes beets, squash, dark leafy greens, crisp pear, and crunchy seeds. It is a hearty, delicious meal all on its own, and is great served chilled or at room temperature. Earthy quinoa is added for a gluten-friendly, plant-based protein, but you can also substitute grilled chicken if you are sensitive to grains. It’s dressed with a Creamy Sweet Onion Dressing which compliments the hearty roasted vegetables and sweet pear. To save time, roast the beets the day before and store them in the refrigerator until ready to use! When we feed our bodies whole foods, we are supporting it from the inside out. It functions more optimally, and we naturally feel more rejuvenated. As we enter a new decade, focus on supporting the body’s detox functions every day, in a way that’s delicious, nourishing, and sustainable for you. V I S TA M A G A Z I N E . C A



Nourishing Winter Vegetable & Kale Salad with Creamy Sweet Onion Dressing

Creamy Sweet Onion Dressing

Serves 4-6

Makes: 1 cup dressing



• 2 medium size beets • 4 heaping cups cubed butternut squash • 1 tbsp extra virgin olive oil or avocado oil • 1 cup quinoa, rinsed well (or substitute grilled chicken) • 1 large bunch curly kale, stems removed and leaves chopped • ¼ cup Creamy Sweet Onion Dressing, plus more for serving • 2 bartlett pears, cored and thinly sliced • ½ cup roasted and salted pumpkin seeds • Salt and pepper, to taste

• ½ cup raw cashews, soaked in boiling water for at least 15 minutes, or in room temperature water overnight. • ¼ cup extra-virgin olive oil • ¼ cup water • ¼ cup finely diced red onion • 3 tbsp apple cider vinegar • 2 tbsp maple syrup • 1 tablespoon dijon mustard • Salt, to taste

Directions 1 Preheat oven to 425°. Individually wrap each beet in aluminum foil. Place the aluminium wrapped beets directly on the oven rack. Roast for 45 to 50 minutes, until fork tender. About halfway through the beets cooking time, spread the cubed butternut squash on a baking tray, drizzle with oil and season with salt and pepper. Roast for 20 to 25 minutes, until crispy and golden on the outside and fork tender. Set both the beets and squash aside to cool. When the beets are cool enough to handle, trim the ends of each beet, then peel and discard the skins. Chop into bite size pieces. 2 To cook the quinoa, add the quinoa to a small pot with 1¾ cup of water and a pinch of salt. Bring to a boil, then reduce the heat to a simmer. Cook for 15 to 20 minutes, until water is completely absorbed and quinoa is soft and fluffy. Set aside to cool.

Directions Once the cashews have soaked and are softened, drain and rinse with cold water. Add the cashews and the remaining ingredients for the dressing to a blender or small food processor. Blend on high until completely combined, creamy, and emulsified. Season with salt to taste, and transfer to a small bowl or dressing dispenser. Refrigerate for up to five days.

3 Place the chopped kale leaves in a large bowl with ¼ cup of the Creamy Sweet Onion Dressing. Add a pinch of salt, and using your hands, massage the kale. This will help to break it down, making it softer, and easier to digest. 4 To assemble, top the massaged kale with the beets, squash, quinoa, pears, and pumpkin seeds. Drizzle with remaining amount of dressing (or serve on the side), and toss well to evenly coat the ingredients. Season with salt and pepper to taste, and serve!

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


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Why Rejuvenate your body? All bodies need a little rejuvenating sometimes. CRYSTAL HUGHES


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We all want to look and feel younger, fresher, and more lively. But we tend to get stuck in habits that don’t feel good, especially after the holidays, from too many Christmas sweets and overindulging — often keeping us from our health goals. The good news is our bodies want to thrive and be full of energy. Rejuvenating your body can help with the following: Weight loss - Are you feeling discouraged about your weight? When stubborn weight doesn’t come off, it is a sign that your body is needing some rejuvenation. 1

Glowing Warm Oat Bowl Make 1 large bowl

Increasing energy levels - Diet and liver function play a massive role in our energy levels. With simple changes in your diet, you can improve your energy levels and feel rejuvenated. 2

Eliminating toxins from your body - Toxins are everywhere. We all are exposed to carpets, cleaners, pesticides, and chemicals from our food and environment daily. With some simple changes, you can put your body into a rejuvenation mode rather than an accumulative mode. 3

4 Reducing Cravings - Can’t stop reaching for the potato chips or chocolate? We all hate these cravings. When we take the time to reset our bodies with nourishing food, those craving will diminish.

For our bodies to thrive and become rejuvenated, small changes will allow ourselves to make more significant strides in the long run. Here are some simple ways to feel rejuvenated every day: 1 Eat more whole fibre-rich foods like my glowing oat bowl recipe. 2 Always opt for organic food when possible. 3 Increase fruits and veggies. My Glowing Warm Oat Bowl is packed with berries that are high in antioxidants and perfect for rejuvenation. 4 Drink more filtered water. 5 Eliminate processed foods. 6 Be in a state of mindfulness with your actions, choices, and thoughts. Rejuvenation all starts with the power of your mind.

Ingredients • 1 cup frozen wild organic blueberries • 1 tbsp chia seeds • ½ cup oats • 8 drops stevia • 1 cup boiling water • 1 tbsp hemp seeds • ¼ cup almond milk • Fresh berries to garnish

Directions: 1 Put blueberries with 1 tbsp chia seeds in a saucepan and cook for 5 minutes on medium-low, until sauce thickens. 2 While cooking blueberries, boil water in kettle. Pour hot water and stevia over oats and let sit covered for 3 minutes. 3 Pour blueberry mixture over top of oats and sprinkle with hemp seeds and pour on almond milk. Top with fresh berries.

CRYSTAL HUGHES is a plant-based lifestyle expert and the creator of Heart Fully Nourished, a blog filled with healthy nourishing plantbased recipes and wellness articles. Crystal is a registered holistic nutritionist and registered professional counsellor, with a passion for helping people live a nourished life. She is a professional food photographer, and her work has been featured in international magazines. Check out HEARTFULLYNOURISHED.COM V I S TA M A G A Z I N E . C A



Dr. Alan Chong

Dr. Alan Chong, also known as “The Spine Doctor” is a chiropractor of over 32 years. Dr. Chong established Calgary Spinal Decompression Centre, a spine care centre, with a special interest in spinal cases involving acute and degenerative disc problems and pinched nerves. He believes establishing ideal spine alignment and maintaining good alignment is a life-long endeavour. What does it mean to be properly “aligned” and how do we get “out of alignment”? People get out of alignment from everyday life. Long term, poor posture habits contributing to bad posture are very much related to working hours in front of a computer screen. “Tech neck” and “text neck” are modern terms to describe the excessive and often painful physical stress on the neck and upper back from frequent use of handheld devices. I see this modern tech-related condition with increasing frequency in my daily practice. In fact, I consider the abnormal postural condition of “techneck” a modern epidemic. Your goal is to help your clients heal naturally. How does that guide you in the services you choose to offer? Patient treatment that is natural and non-invasive is my practice philosophy. However, I have also embraced technology as “power tools” to achieve treatment results that I cannot possibly


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achieve with hands-on treatment alone. That’s why we use laser therapy and spinal decompression as high tech tools to get better, more efficient and lasting relief for painful spinal conditions that some clients have been suffering with for years. Can you explain how “spinal decompression” works? My use of spinal decompression is a special treatment protocol for people with significant back or neck pain related to a degenerative, bulging or herniated disc. They may also have a pinched nerve such as sciatica. Spinal decompression works as a form of advanced mechanical traction, using special equipment designed to achieve negative pressures in the spinal discs when under treatment. A series of sessions achieving periods of spinal decompression can be very effective to relieve serious spinal pain, the most common causes being mechanical and degenerative spinal pain. Hands-on chiropractic adjustments, in experienced hands, is one of the most effective tools for back pain. What is the number one thing our readers can do to keep their spines healthy? The number one thing that anyone can do to keep your spine healthy is to keep healthy function and alignment your whole life. Keeping movement and ideal spinal alignment within normal ranges of motion is the key to a pain-free and healthy spine. Establishing ideal spine alignment and maintaining good alignment is a life-long endeavour. This all depends on the help of a spine specialist that will work with you to find your ideal posture or work to help you fix it. A healthy pain-free spine depends on several factors; most importantly protecting your spine from injury, develop healthy posture, and minimizing the wear and tear on your spine by consulting a chiropractor for regular preventive spinal check-ups. In the


absence of pain, I recommend at least a chiropractor visit twice a year to ensure a healthier spine. In addition to being a chiropractor, you’re also a major foodie. What kind of food choices do you make to achieve holistic health? Haha! You did your Instagram research on me! I love exploring the world of food. In fact so much so that I spent a lot of time and energy pursuing a few food competitions (just for some rather serious fun) and was called in for an audition in Calgary to season 1 of MasterChef Canada. As fate would have it, I didn’t make it past that one local audition. As a devout “foodist”, I seek out uniquely interesting food combinations, organic and clean sourced food as much as possible. I create my own recipes on the fly. I rarely rely on any recipe at all and when I do, I change it to my own creative slant. Stews, sauces and soups seem to be my forte. I use classic cooking techniques to infuse and layer flavours based on isolating ingredients, sometimes cooked independently of each other and then combining them at different times in the cooking process so that the flavours, textures and the entire plate excites your palate and senses. I would say I’m an experimental home chef, as no two dishes are exactly the same, ever. I’m half creative and half scientist in the kitchen. I’m the “Chiro Chef ”!




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