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The Back to School Issue

6 Foods to Help Children Learn 12

Indigenous Cuisine 18

Nature’s Path 35th Anniversary 22

The AntiViral Elderberry 14

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


The Story Behind Natural Calm Canada 30


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

CBD & Your 5 Senses 38


The Morning Show’s Carolyn MacKenzie 46

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Eat what brings you joy! For the record, yes, I have been known to play with my food. In fact, you can probably find me encouraging my kids to do it too. Do you find joy in eating? It can be hard with the pressure of hectic schedules, the persuasive pull of diet trends, restriction of food intolerances or preferences, and the challenge of picky kids. These literally zap the joy out of eating. Whether it’s a dance party in the kitchen while the kids are helping cook, or simply offering the kids a colourful plate of raw veggies so they feel empowered to choose what they eat – there’s many ways you too can create fun, quick meals, that are packed with flavour, feel good in your belly, and ignite that long lost energy you remember when you were a child. The best place to start is with keeping it real. Be realistic about what food brings you and your family joy. Make a ‘yes’ list of all the healthy foods you enjoy. Drop the need to use a label – eat what brings you joy. You do you! Let’s be clear: as a mom of two, author, and science-based blogger, despite what you see on my website, not everything I eat looks like an Instagram photograph. Luckily, no matter what state of chaos my kitchen (or life) is in, my family’s plates are filled with simple recipes that are ready in less than 20 minutes; food that is packed with as many plants as possible to keep our energy levels up, and immune systems strong; and other foods, like certified sustainable fish, that are not just good for us, but good to the ocean and the planet too. We’re serving up in this issue one of my family’s favourite dinner recipes, as well as parenting hacks for a healthier kitchen, and workout tips too. If you were wondering, yes, I do always have this much energy. And, yes – I did just eat that…and, that other thing you weren’t expecting because I believe eating shouldn’t just fuel you, but it should also make you happy.

ALLISON TANNIS is a registered holistic nutritionist, author and mom. She has written five books and has been described as one of Canada’s most enthusiastic educators of nutritional science.  ALLISONTANNIS.COM  DELICIOUSLYGEEKY

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


No. 131 JULY/AUGUST 2020

The Skin Care & Hydration Issue

Collagen-Rich Recipes

No. 130 MAY/JUNE 2020

The Spring Cleaning Issue



6 Foods for Acne-Free Skin Understanding Innate Immunity


Udderly Ridiculous' Greg & Cheryl Haskett 22


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

Best CBD Summer Face Masks 24


Confidence Coach Stephenie Farrell 46

The Women's Health Issue

pg 13

Chaga Mushrooms: Nutritional "Black Gold" Feeling Alive Versus Just Living

Hay Fever Facts

Low on Iron?

pg 16

pg 24

pg 15

PLANT-BASED LOVE Food Specialist Connie Leung shows us how she shares hers V I S TA M E N TA L H E A LT H

Pulling Emotional Weeds pg 22



Cannabis-Infused Treats pg 24

Create a Menopause Celebration

Vegan Carrot Lox

pg 38


Jen Zigizmund helps us go deep with nutrition, hydration & transformation

No. 129 MARCH/APRIL 2020

Indoor Herb Gardens

pg 18



6 Kidney Cleansing Foods

pg 14

All About H2O


Nutritional Coach Andrea Mele pg 46

pg 44

UPLIFTING WOMEN Yogini and recipe creator Teri-Ann Carty shares her journey C ANNA.M ED. ED

Are Edibles Safer Than Smoking? pg 26


Millennia Tea CEO Tracey Bell pg 20


Emotion-Focused Chef Ana Arenas pg 46


No. 132






Kristin Van Vloten



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6 Foods to Help Kids Learn THIS PAGE Photo by Kirsten Buck

Healthy School Year Essentials

Celebrating 35 Years





The Story Behind Natural Calm Canada


Make-Ahead Breakfast Recipes





Parenting Hacks with Allison Tannis 38

How University Students Can Save Money


Carolyn MacKenzie of Global’s The Morning Show


Destress this Fall with CBD The Back to School Issue



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Cultivating Life-Long Learning


Whether your children are going back to school or not, you can cultivate habits of life-long learning at home, every day.

The spring of 2020 hit parents hard, with homeschooling responsibilities no one could have anticipated. But this fall, whether your children are going back to school or not, you have the opportunity to embody and teach the qualities of lifelong learning. A life-long learner is always acquiring knowledge regardless of whether they attend educational institutions. They learn based on their passions, their values, and their curiosities. And what they pick up in their investigations allows them to develop as a whole people. It makes them happier, more motivated, more self-confident, and more employable. So, can you become a life-long learner who inspires your children to follow suit? Here are a few habits to pick up and teach to your family:

1 Identify curiosities

When you let your mind wander, what do you think about? What questions do you have? What would you simply love to know more about? It’s so easy to get stuck in a rut of only collecting information about what’s “relevant” to our day to day responsibilities, like work or school. But taking the time to understand what you’re authentically curious about can lead you down a rich road of learning that’s truly fun and self-motivated.


Set learning goals

Once you know what you’re curious about, set a goal. Reaching this goal will mean you’ve answered key questions or picked up a new skill. For example, if you’ve always been curious about making your own clothing, why not set a goal to sew your own custom designed skirt?

3 Create “learning relationships”

Is there someone in your social circle with a similar passion or interest? Sometimes investigating a topic or working on a project together can make that learning habit stick a little easier. For example, you could start a reading club that learns about a specific topic. Deepen friendships while deepening your knowledge!

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6 Foods to Help Children Learn Kids need all the brain power they can get when a new school year rolls around. These foods can help them focus, learn, and excel. 1

Fatty Fish

The omega-3 fatty acids in fish like salmon, tuna, and trout are a major boon to brain health. They’re linked to lower levels of the Alzheimer’s disease-causing beta-amyloid protein. They also deliver more oxygen to the brain, which aids in learning as well as in forming lasting memories. 2

Green Tea

Green tea shouldn’t be in every child’s diet, particularly when they appear to be sensitive to caffeine. But if it agrees with your child, green tea is an antioxidantrich way to boost mental function and help them solidify new memories.

Green Leafy Vegetables 3

Nutrients like folate, beta carotene, vitamin K, and lutein boost brain health—and they’re abundant in green leafy vegetables. Choose greens like spinach, collards, mustard greens, kale, broccoli, and romaine lettuce and give your child enduring brain health.


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Red or Blue Berries

If a berry has a rich purple, red, or blue colour, that means it’s rich in flavonoids, a type of plant pigment. Research shows that these flavonoids help improve memory. In fact, one Harvard University study found that consuming two or more servings of these berries per week delayed memory decline. 5


Walnuts, in addition to being a rich source of healthy fat and protein, can help improve memory. One UCLA study showed that people who ate more walnuts performed better on cognitive tests. 6

Dark Chocolate

Of all these foods, dark chocolate may be the easiest sell for your kids. As it happens, dark chocolate, like dark berries, is rich in flavonoids. Specifically, the flavonoids in cacao appear to encourage blood vessel and neuron growth in the parts of the brain associated with learning and memory.


BLENDED FAMILIES: 3 STATISTICS REVEALING THEIR CHALLENGES AND SUCCESSES The road to lasting love in blended families is difficult, unique, and rewarding. 12.6% of Canadian families are blended families. As anybody who has participated in a blended family—as either a child or a parent—knows, this arrangement can be challenging. But it can also result in enduringly happy and healthy bonds. The difficulties members of blended families encounter should not be underestimated. Conflict can arise from many sources, from disagreements over traditions to large age gaps between siblings. Because of this, many blended families don’t last for the long-term. However, a significant portion of these families do make it work—and they have distinct behaviours in common. Here are three statistics revealing the hardships and successes of blended families:

MAKING IT WORK IS CHALLENGING: Studies on blended families suggest that there is a 60 to 70% chance these marriages won’t work out. Challenges include conflict over parenting styles and managing relationships between step-siblings.

MOVING SLOWLY ENHANCES THE ODDS: Couples that wait at least one to two years after a divorce to remarry have the highest rates of success among blended families.

IT ALSO HELPS WHEN CHILDREN BOND WITH BOTH PARENTS: Blended families with higher success rates tend to have children who feel bonded to both their biological parents and stepparents during adolescence. Parents who prioritize caring over discipline tend to have stronger bonds with their stepchildren.

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Elderberry Syrup Known as one of the best antivirals in the plant world, elderberry syrup is an ancient solution for modern day ailments. Treat Allergies

Improve Digestion

Many modern environmental factors combine to make allergies—which are the result of inflammation and an overactivated immune system— frustratingly common. But elderflowers work to lower inflammation and improve the immune system, providing great relief during hay fever season.

Bowel movements are, of course, part of a healthy digestive system, and there is some evidence to suggest that elderberry can make them more regular. Taken in the right amounts, it might even function as a natural, gentle laxative during episodes of constipation.


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Balance Blood Sugar By stimulating insulin production and glucose metabolism, elderberry may help balance blood sugar levels. This plant appears to aid glycogenesis, the process that clears excess sugar out of your bloodstream and into your muscles. This process is important for both avoiding chronic illnesses like diabetes and experiencing sustained energy throughout the day.

Get Cold & Flu Relief Elderberry syrup is perhaps most famous for its ability to help the body fight colds and flus. Its high levels of the compound anthocyanidins boost immune function, reducing the symptoms and duration of sicknesses.

Fight Sinus Infections If you’re prone to sinusitis, you know how miserable the condition can be. Fortunately, elderberry syrup is a natural alternative to the antibiotics that are commonly prescribed. The plant’s antiinflammatory and antioxidant properties can help eradicate bacterial infections in the sinus and act as a decongestant.



A symphony of digestion Digestion is a complex and fascinating process that starts in the mouth and ends at the‌ well, the other end. The breakdown of large complex carbohydrates, fats and proteins relies on the mechanics of chewing, on a good dose of acid secreted by the stomach, and on specialized enzymes that break down food particles into simple parts that can then be absorbed across the gut. Mechanical digestion of carbohydrates starts in the mouth with chewing. Next, a specialized enzyme called peptase, with the help of stomach acid, takes on proteins in the stomach. When the food leaves the stomach, the remaining parts are broken down by bile from the gallbladder, and enzymes secreted by the pancreas, as well as those situated along the intestines.

What can go wrong? In a perfect world, digestion is seamless. However, many factors can result in indigestion: burping, heartburn, bloating and discomfort. Indigestion is typically the result of bad habits such as eating excessive amounts, eating too quickly, eating late into the night and consuming processed foods. Other challenges are brought on by the overuse of pharmaceuticals such as NSAIDs (non-steroidal anti-inflammatory drugs used for pain), antibiotics (which upset the balance of gut flora) and over-the-counter antacids (which disarm acid needed for digestion in the stomach). Smoking and excessive alcohol ingestion can also damage the stomach lining. There is evidence that with aging comes diminishing reserves of both stomach acid as well as enzymes, at least for some. A missing or dysfunctional gallbladder, common among elderly persons, can also lead to digestive challenges.

Digestive enzyme formulas Many people rely on enzymes to rescue their overburdened and underresourced digestive systems. Some people use them on a regular basis, and others during periods of stress such as when eating out, travelling or during periods of celebration when one tends towards gluttony. Some enzyme supplements are specialized (focusing for example, on lactose intolerance) and others are broad, targeting all our macronutrients: fats, proteins and carbohydrates. There are three typical sources of enzymes: pancreatic, foods (papaya and pineapple) and fungal derived. Pancreatic enzymes have a long history of use in mainstream medicine, making them a mainstay of most formulas. However, the fruit and fungal derived enzymes are able to survive in a broader range of pH levels and in some cases specialize in specific types of carbohydrates or proteins. Combining all of these sources likely provides the best relief to most people. Some additional non-enzyme aids in a well-rounded formula include bile (important for the processing of fats and fat soluble vitamins) and betaine hydrochloride (for protein digestion in the stomach).

THALIA CHARNEY is a holistic nutrition and wellness coach, former fitness instructor and personal trainer. Thalia uses her over 30 years in the health industry as well as her eclectic background in herbal medicine, nutrition, essential oils, green living, meditation and vegetarian cooking, as a springboard for speaking, educating and writing. She has authored Canada’s most comprehensive book on navigating food products: The Confident Food Shopper: The Guide to Food Labels and Fables. She is also the author of, The Expert Patient: Health is Not a Spectator Sport. She is currently the nutrition and health educator for NOW Health Group across Canada. V I S TA M A G A Z I N E . C A


Healthy Essentials Heading into the School Year SANDY KRUSE

Life has completely changed with back to school for parents and kids of all ages. Equip your kids with the tools they need to help keep their immune systems in check.


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This fall, I know many teens were excited about moving away to university for their first year. Expectations have changed, and this year will look a lot different because of the virus. Many university students will live at home and study online, some will still move away, but student life will be very different. So, what do we do? How do we cope? How do we feel good about sending our kids away to school, near or far? How do we equip our kids with what they need to stay healthy, when many of us know that university life was anything but healthy! I am one of those parents with one child in university, as many 40-something and 50-something parents are. Going into his second year, we decided to send our son away even though he can complete the semester online. Our philosophy as parents is that we want our children to live as normal as possible during this virus, and while being cautious is important, instilling fear in our children will not benefit them. To us, their mental health is of the utmost importance. We have talked to them about vigilant hand washing, keeping their circle of friends tight, and maintaining selfawareness and awareness of those around them. We will also equip our son with some essentials to keep his immune health in check. This seems to be a huge factor missing from the numerous measures put in place by government officials. While nothing — not even masks or social distancing— is a guarantee, having a robust immune system is important, yet often not even mentioned. As a nutritionist, I have taught my children that chronic fear disables the immune system. This seems to be a factor that many forget or don’t realize. While all of us are currently living in a state of the unknown, worrying about getting the virus, what others are doing or not doing, what will happen in the future is not within our direct control. I say to my children all the time – concern yourself only with what you can directly control. You can control what you put into your body. Equip your children with the gift of knowing what whole,

real foods are, and how they can ensure they get this in their bodies as much and as often as they can. Teach them what to look for with the options they have available. I am making a recipe guide for my son of simple, quick recipes he can cook at his home. If your child is going into residence, teach them what to look for in their food choices. I will be sending him away with some essentials. For my son, he will get melatonin, vitamin D, omega 3’s, probiotics, vitamin c, and zinc lozenges. These are basics for immune health and for brain health. It is best to work with a nutritionist to know what nutraceuticals are best for you and your family as well as for access to therapeutic-grade nutraceuticals. My children are both athletes, and they know the importance of movement and consistent exercise for general health and well-being. They have also known from a young age how critical sleep is to their immune and brain health. I have taught my children how to breathe. While they may not quite be there to learn meditation, we can teach them how to be mindful of their thoughts and manage their feelings healthfully. We use the 4-7-8 method from Dr. Andrew Weil. It’s an easy way to reset when you’re under stress or just feel fear, as we all do now and again. Breathe in for four seconds, hold for seven seconds, and release the breath for eight seconds. Do this four times in a row as often as you need to (not while operating machinery). We all feel fear and a loss of control now and again, lack sleep and make poor diet choices at times. But we need to teach our kids that their health starts with their habits and choices and living balanced – this goes for parents too! Poor diet, lack of exercise and sleep and constant, chronic fear and stress will only hurt us. Equipping them (and us) with concrete tools to remain in a healthy state - body, mind and spirit - will prove invaluable as we head into the new school year. Note: This is not medical advice. See your own practitioner about what is right for you and your family.

SANDY KRUSE of Sandy K Nutrition is a registered holistic nutritionist and podcaster who works mostly with women over 40. Sandy shows them through customized, balanced programs she constructs, that they can age gracefully, healthfully, and beautifully.  SANDYKNUTRITION.CA  SANDYKNUTRITION V I S TA M A G A Z I N E . C A


What’s Old is New Again NICOLE AMIEL

Naturally organic Indigenous cuisine is a healthy new culinary trend. Canadian Indigenous cuisine is a healthy way of eating that has been around for millennia and is becoming more popular in the mainstream. Exact recipes and cooking techniques vary between Indigenous groups, but at its heart, traditional Indigenous cuisine is seasonal, regional and organic. It’s largely vegetarian, but it includes some fish and game meat with an emphasis on nose-to-tail consumption – letting nothing go to waste. This environmentally friendly way of eating is all about living in harmony with nature and showing respect for the plants and animals that sustain us as human beings. Chef Joseph Shawana, owner and executive chef of Ku Kum Kitchen in midtown Toronto is one of the foremost advocates for Indigenous cuisine. Trained in the preparation of classical French cuisine, Chef Shawana is famous for fusing traditional flavours with modern cooking techniques. In his award-winning restaurant, you’ll find unique dishes such as foraged mushrooms sautéed with wild garlic and thyme, slowcooked venison stew with pearl onions, baby carrots and game stock and desserts like sorbet infused with pine needles or sweet grass crème brûlée. “Traditional Indigenous cuisine is very healthy,” Shawana says. “We were doing a paleo type of diet long before it was trendy. Bannock only became part of the Indigenous diet when First Nations began living on reservations. Flour and lard were part of the rations provided by the government and in some ways, they are a symbol of oppression.” Born and raised on the Wikwemikong Unceded Indian Reserve located on Manitoulin Island in Ontario, Chef Shawana grew up foraging in the fields and forests


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and enjoying traditional food prepared by his mother and grandmother. Indigenous recipes and cooking techniques are passed down through generations and Shawana began learning in the kitchen at the age of 13. It didn’t take long for him to discover his passion. “For as long as I can remember, I wanted to be a chef,” he says. “It doesn’t feel like work to me. Being a chef is also an opportunity to preserve my heritage through food.” Voted one of the top ten chefs in Ontario, Chef Shawana feels it is his duty to preserve culinary knowledge of Indigenous foods. He does so by working as an Indigenous culinary advisor at Ontario’s Centennial College and by serving as the acting chair of the Indigenous Culinary of Associated Nations (ICAN). ICAN (indigenousculinary.ca) is a non-profit organization with a mission to share Canada’s genuine Indigenous food, culinary and cultural experiences with the world. The restaurant and food industry has been hit hard by COVID-19 and the work ICAN is doing has never been more important. “ICAN is working hard to increase visibility and create awareness about Indigenous culinary and food businesses,” explains Shawana. “We also work to mentor chefs and youth, so a new generation can be engaged in preserving our food culture and traditions.” You don’t have to look far to find a way to enjoy this type of cuisine. Indigenous restaurants have been popping up across Canada and food stores have begun carrying everything from traditional Inuit teas to packaged bannock mixes. Whether you try Indigenous culinary for the health benefits or for the cultural experience, it’s a chance to gain understanding and feel a real connection with our country’s origins.


Seared Seal and Roasted Beets by Chef Joseph Shawana

Ingredients • 4 oz seal loin • 1 tbsp sumac berries • 2 tbsp birch syrup • 1 red beet • 1 yellow beet • 1 candy cane beet • 2 tbsp maple syrup • 1 tsp dried sumac • Microgreens  • Salt and pepper

Instructions 1 Dry seal loin with paper towel and season with sumac, salt, pepper, and drizzle birch syrup. Set pan to medium heat with no oil and sear for 2 minutes on one side and 1.5 minutes on the other side. Remove from pan and let rest. Once rested, slice into 7 pieces. 2 Place beets in oven until fork tender at 375 degrees celsius. Remove when fork tender and peel.  3 Cut beets into wedges and toss with maple syrup and season with salt and pepper.  4 Arrange beets on plate and place seal on top. Garnish with microgreens.  Substitute: Seal meat can be substituted with arctic char or rainbow trout. Visit Destination Indigenous’ culinary portal (IndigenousCuisine.ca) to find Indigenous restaurants, businesses and experiences near you. V I S TA M A G A Z I N E . C A


Back to School: Ready or Not? LEANNE SAWCHUK

For months we have collectively been swimming in the deep end of uncertainty and perhaps even more as we find ourselves preparing for the upcoming back to school season.


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Historically, this has been the time of year when many people find themselves getting ready to head back to the classroom or arrive to the classroom for the first time. Teachers start getting their classrooms set up, students start to think about what they may need and perhaps even move to a new city, town, province, or country. Parents are also going through their own process of prepping for this transition. While back to school may have always brought with it an influx of anxiety, preparation, and anticipation, this year there has been a whole new complexity added: the COVID-19 pandemic. You are likely familiar with it, right? Ok, perhaps now is not the time for humour. All joking aside, if this pandemic has offered anything, it has been that nothing is ever really certain and that there is something to the practice of getting comfortable with being uncomfortable, but can we get on with it already? As a psychotherapist who has been on the receiving end of processing the tsunami of uncertainty we have been swimming in, one thing that has been relatively consistent is the experience of feeling unheard, an increase in symptoms of anxiety, feeling out of control, powerless, and an increase in fear-based thoughts. If some (or all) of this resonates with you, you are not alone! That being said, there are some things you can offer to yourself right now that can help. While these things may not eliminate all of the discomfort, they will certainly help to take the edge off and give you a more grounded sense of empowerment.

storytelling, then ask yourself “ok, so what is the fact?” Continue to do this every time you enter a thought loop as it will help to calm the nervous system and put you back in the driver’s seat.

Embrace your feelings When we are uncomfortable, we typically want to do what we can to run away from, soothe, or alleviate the discomfort. While this may provide temporary relief, it also results in an increase of discomfort when it comes surging back (and it will). Take a moment to acknowledge what you are feeling. Name it. Check in with your body, notice where the feeling is showing up. Our feelings, thoughts, and emotions have a home. See if you can find out where it lives and then pause, observe, notice, offer compassion and repeat. Little by little, see if you can encourage yourself to run towards, not away.

Talk about it

Fact vs Story

Sure, I may be biassed in suggesting this, but you do not (and should not) have to go through this alone. We often tend to think that it makes our warrior metal even shinier when we rely solely on our own self, but it doesn’t. Consider other supports and resources in your life and the countless of humans that are also navigating and preparing for the back to school season upon us. Having a shared experience and also expressing how you feel to another supportive human can help your nervous system to feel secure, grounded, and like you are not in this alone – because your aren’t!

Our thoughts create emotions and feelings, and feelings and emotions create more thoughts. However, is the thought you are having rooted in fact or story? When you catch yourself in a thought loop that is likely rooted in a “what if ” or worst case scenario, ask yourself “is the thought I am having right now a fact or a story?” Often, if it is a fear-based thought about the future, it will almost always be a story, because how do we really know? When you have identified that you are

This is truly a trying and challenging time for so many of us and trying to find the space to focus on what the lesson is in this - or silver lining - can be exhausting and dismissive. Try to remind yourself that collectively, we are navigating a lot of firsts. While the offerings above will not take all the stress and uncertainty away, if practiced regularly, they will help you shift from a place of fear and hopelessness, to a place of inspired hope and self-agency.

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


Nourishing the Planet (and More!) since 1985 Thirty-five-year-old familyrun company Nature’s Path continues to forge a path to a healthier planet through organic farming, sustainability, regenerative organic agriculture and nourished communities. Congratulations on 35 years of natural health and philanthropy! When you look back at this business’ history, what do you feel the most proud of ? Arran Stephens, founder and chair, Nature’s Path: Thank you! We feel very blessed and extremely fortunate to have made it to 35 years and beyond! We never could have predicted when we started Nature’s Path in 1985 out of the back of our vegetarian restaurant, that three and a half decades later, we would be here, having established North America’s largest organic breakfast and snack company!


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“Our goal is for everyone to have equal access to healthy, organic food.” What do we feel most proud of? The fact that we have remained fiercely independent and family-valued. Over the years, we have received countless offers to sell out, including to extremely large recognizable corporations. We could have had enough money for generations and generations of Stephens to come. But it’s never been about that. It has been about making a positive impact on our planet, building a legacy company for future generations, and about leaving the earth better than we found it. Ratana Stephens, CEO and co-founder, Nature’s Path: We are also extremely proud of the fact that over the past 11 years, we have donated more than $30 million worth of food to food banks and charities across North America. And we’re not stopping there! We have committed to donating another $2.5 million worth of food this year alone. And we can’t forget our family! We are also extremely proud of our family! Our four children, two of whom are active leaders in Nature’s Path, and our seven grandchildren (six of whom are girls). Three of our grandchildren have interned at Nature’s Path this summer. Tell us about Regenerative Organic agriculture and what it means to your company. Arran Stephens: We are very energized about regenerative organic agriculture, and not just regarding what it means to Nature’s Path, but for what it also represents for the planet. Regenerative organic farming focuses on restoring soil to its richest and healthiest state, thereby helping to pull carbon out of the atmosphere and back into the soil. It’s the highest level of organic farming possible. You go further when it comes to preserving and promoting biodiversity. You go further in protecting and maintaining soil fertility. V I S TA M A G A Z I N E . C A



And regenerative organic agriculture is important because sustaining current forms of agricultural practices isn’t enough to regenerate the soil beyond its current condition. Regenerative organic agriculture helps to heal and enrich the soil. One of our next big endeavours as a company begins with our Legend Organic Farm. Legend Organic Farm is the first to earn Regenerative Organic Certification (ROC) from the Regenerative Organic Alliance (ROA). To date, we have just one ROC product, Nature’s Path Regenerative Organic Certified Oats, but it is just the first of many planned. It’s something we’re very excited about as a family, and as a company! Describe your impact on the world if Nature’s Path achieves everything you envision for it. Arjan Stephens, general manager Nature’s Path, CEO Que Pasa: Ultimately, we’d love all food to be organic. The benefits to people and the planet are immeasurable. But the reality is the biggest barrier towards organics has always been price. We have always taken lower margins on our products, even though in many cases we are paying double on raw materials, because we want to be accessible and cost-competitive. As our food reaches a greater scale, and as organic in general reaches a greater scale, my hope is that the efficiencies of the system will bring prices down. Our goal is for everyone to have equal access to healthy, organic food. What’s the one thing you wish every person understood about food? 

“ I wish everyone understood the impact on the planet if all agriculture was organic.” 24

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Jyoti Stephens, VP mission & strategy, Nature’s Path: I wish everyone understood the impact on the planet if all agriculture was organic. Yes, organic food – food free of synthetic pesticides, herbicides and other toxic chemicals - is better for you in terms of your health. But food grown in organic soil also has the ability to capture more carbon from the atmosphere and reverse climate change. If every farm converted to regenerative organic agriculture, the impact on climate change would be immense. If it was fully embraced at a global level, I think we’d be addressing so many things: climate change, inequity in farming practices, helping to boost micro-nutrient quality of the soil, the positive impacts are endless. Truly, organic agriculture and food helps save the planet! Farmers have an important role in fighting climate change. And as a company, we want to do everything we can do to support them. I wish everyone understood the true power of organic food. Having done so much for our industry and contributed endlessly to your passions, what is next for your organization? Arjan Stephens: Great question! It’s a given we will continue with our mission of pledging to leave the earth better than we found it. Of course this includes making healthy, delicious organic food accessible to more and more people, and also giving back to the communities in which we operate. But we also have big plans for expansion, of introducing new products, and building on our new line of regenerative organic products. We have lots of plans, and you’ll just have to wait and see what Nature’s Path has in store next!


Making Living Spaces More Family-Friendly Homes that make sense for families can still be beautiful and stylish. Here’s how.

Slip Covers


There’s no avoiding it: children do cause spills and stains. But when your furniture is protected by slipcovers, it’s only a laundry load away from looking good as new. Consider buying organic cotton to reduce your environmental impact.

Low Profile Furniture


When your tables, couches, and chairs have a low profile, they’re more inviting to children. Plus, you’ll spend less time worrying about safety; it’s harder for kids to hurt themselves falling from furniture like this.

Durable, Easy-toClean Rugs 4

Furniture That Doubles as Storage 1

Side tables and coffee tables with deep drawers are multifunctional in family spaces. They look chic and also allow for quick storage of the toys that look less than stylish strewn around the floor.

Wool and natural fibre rugs are durable and easy to clean. Available in a tremendous variety of attractive styles, these rugs will stand up to the hours of crawling, running, and playing that your little ones will subject them to.





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

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

 LAURA BRINING RHN, BPR is a registered holistic nutritionist and recipe developer from

Ottawa. She creates easy, plant-based recipes made with simple, nutrient-dense foods and offers individual nutrition consulting online, specializing in digestion and immune support. Laura is passionate about holistic health and helping others develop a healthier lifestyle. FUN FACT Laura went to school for public relations and marketing before pursuing holistic nutrition. She now combines both career paths through offering digital marketing services to companies in the health and wellness industry.  LIVESIMPLYHEALTHY


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 HOPE MONACO is a passionate,

optimistic, wholehearted plantbased foodie from Windsor, Ontario. She is a university student studying communications/media and psychology. and a certified yoga teacher. On her blog Local Plant Eater, she showcases how simple and delicious a plant-based diet can be and how to reap all the benefits. FUN FACT “I meditate every day. If I don’t, I can notice such a shift in my whole day. It’s like my daily supplement that I can’t miss!”  LOCALPLANTEATER

 NANCY TRAN RHN, CSS is a Toronto-based registered holistic nutritionist and strength coach. She empowers her clients with solid knowledge in nutrition and fitness, helping with gut health issues, fat loss, and building muscle. She loves exercising, hiking, playing tennis, golfing, and creating healthy recipes in the kitchen.

FUN FACT “I have a YouTube channel documenting my fitness journey and nutrition topics, like what I eat in a day. My beginner strength-training program will be launching soon.”  HOLISTICPHARMACYANDNUTRITION.COM  THE.FIT.NUTRITIONIST V I S TA M A G A Z I N E . C A



NATALIE PADALINO BA, CNP is a certified holistic nutritionist that specializes in gut health and stress management. She helps people establish a healthy relationship with food by making cooking fun and easy with kitchen tips n’tricks and delicious recipes. FUN FACT “I backpacked through Australia for one and half years. I got to scuba dive at the Great Barrier Reef, bungee jump, white water raft, fly board, 4x4 across an island of sand, sleep and snorkel on a sailboat and meet people from all over the world!”  THEHEALTHYTRACT

 KAITLYN BROWN is a university student

studying business commerce at the University of Ontario Institute of Technology in Oshawa, Ontario. She loves to share her passion for health, fitness and wellness on her Instagram page by sharing nutritional recipes and providing content to inspire a healthy and balanced approach to living a healthy lifestyle. Kaitlyn’s future goals include utilizing her business degree in the field of health and wellness. FUN FACT: “I was a competitive gymnast and competed at the provincial level. This was the start of my journey towards living an active and healthy lifestyle.”  WELLNESSWITH.KATE


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Some of our favourite game changing products for your health  SKECHERS.CANADA



Dial up the comfort and control with the Skechers GO GOLF® Torque - Twist shoe. A sleek classic design with replaceable soft spikes, Skechers H2GO™ waterproof protection, and precise twist closure.  MARK NASON LOS ANGELES MODERN JOGGER 2.0 - BURROUGHS

Add the perfect combination of sport, class and comfort to your closet with the Mark Nason Los Angeles Modern Jogger 2.0 - Burroughs. Your new go-to sneaker offers a versatile look with soft knit mesh fabric upper, stretch-laced front for slip on and off ease and Skechers Memory Foam Lux cushioned comfort insole.  BOBS FROM SKECHERS V’LITE - TALK 2 ME


By popular demand, the beloved BOBS animal prints are now available on an assortment of men’s uppers as seen on the BOBS from Skechers V’Lite - Talk 2 Me sneaker. BOBS from Skechers has had tremendous success helping shelter pets over the years with its collection of footwear for women and kids – and now, with the introduction of pairs for men, the entire family can help to save the lives of even more dogs and cats. A proud partner of the Petco Foundation, Skechers has donated more than $5.6 million to animal welfare organizations nationwide – helping to save and support more than a million dogs and cats, and aiding shelters and agencies.


Skechers GO GOLF® pairs award-winning performance and comfort innovations with golf-specific designs inspired by pros like Brooke Henderson who compete and win in Skechers styles on tour. Ultra-lightweight features, responsive ULTRA FLIGHT™ midsole cushioning and water-resistant protection with Dri-Lex® moisture management interior make Skechers GO GOLF® Max - Fairway a must-have while hitting the green.  SKECHERS ULTRA FLEX - FIRST TAKE

Versatile in style and purpose, Skechers Ultra Flex - First Take is both a functional and fashionable addition to your shoe collection. With a Skech-Knit by Skechers upper, the athleisure sneakers contour seamlessly around your foot. Combined with a built-in Skechers Memory Foam insole for personalized cushioning, it’s a revolution in seamless comfort.  SKECHERS SOLAR FUSE

It’s all about sporty style in Skechers Solar Fuse sneakers. With trend-right pops of neon and a soft woven flat knit fabric upper, this faux-laced slip-on perfectly transitions from walking and training, to lounging in comfort. The Skechers Air-Cooled Memory Foam cushion comfort insole is the perfect complement to this stylish shoe. V I S TA M A G A Z I N E . C A


The Mission to end Extreme Poverty Natural Calm Canada’s founder and CEO Linda Bolton shares the story behind her business and her non-profit Thrive for Good.


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Linda and Dave Bolton

Please tell us about magnesium deficiency, the condition that your supplements address?

What inspired the mission of Natural Calm? What’s the story behind this business? 

According to Health Canada, over 50 per cent of the population in Canada are deficient in magnesium but Dr. Carolyn Dean MD, ND, author of The Magnesium Miracle, says that the numbers are probably more like 80 per cent of people in North America are deficient of this amazing mineral. Magnesium activates over 800 enzymatic processes in the human body but it is not produced by our body so we must get it in food or through supplementation.

After working as a nurse for 20 years and a Pastor for 15 years, my husband and I heard that there were 40 million orphans in Africa in 2004. We decided to travel to Malawi that year and were totally devastated by the poverty that we witnessed there. Upon our return to Canada, we were trying to figure out a way to help raise some money and my sister Debbie started using Natural Calm, a magnesium supplement that had been developed in the US. Debbie had suffered with severe migraine headaches for over 30 years and had tried every natural and medicinal remedy with no relief. She started taking Natural Calm and within a month, went from three migraines a week to one every six weeks. It was miraculous! I started using it myself for insomnia and muscle pain and could not believe the relief that I immediately experienced. I bought my first wholesale order, was able to get the product into 50 stores that year and the people at Natural Vitality in the US awarded me with the exclusive distribution rights for Canada. We decided from the beginning, that we wanted to be a social enterprise and we determined that profits after business expenses would go to help end poverty. We initially started donating money to Hope for the Nations that was using our money to build orphanages, schools and dig water wells. In 2005, we travelled to Kenya for the first time to visit some of these projects and my husband Dale who had grown up on a farm, was upset because everywhere we went, the people were asking for help with school fees and food and yet no one had gardens. In 2008, we started our own non-profit called Organics 4 Orphans which teaches sustainable organic gardening, nutrition, natural medicine and

Why is it a problem? The reason for so much magnesium deficiency has to do with our poor standard American diets and the lack of minerals in the soil. Magnesium is constantly depleted from our body every 12 hours and some of the things that deplete magnesium include stress, sugar, processed food, alcohol, caffeine and prescription medications. What does it look like in the average person? One of the causative factors related to not having magnesium is that magnesium is required for the absorption of calcium into the bones and teeth. When you don’t get enough magnesium, calcium will build up in the body and cause all kinds of health issues related to calcification such as hardening and narrowing of the arteries, kidney stones, gall stones, muscle cramps and muscle pain. Dr. Dean has a list of over 80 symptoms of magnesium deficiency that include insomnia, headaches, anxiety, depression, restless leg syndrome, heart palpitations, high blood pressure, high cholesterol, insulin resistance, etc.

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income generation and we now have over 800 projects in 20 countries globally. Our non-profit was rebranded to Thrive For Good in 2019 as many people who visited our communities felt that we were doing so much more than just helping orphans. Many projects are now in prisons, schools, community groups, slums and refugee camps. Please tell us more about your charitable initiative Thrive for Good. What are the goals of Thrive for Good? The goals of Thrive for Good are to help end global poverty by promoting and teaching sustainable life gardens, nutritional excellence, natural medicine and income generation. We recently launched our first online program called Thrive institute which provides all of the teaching modules that we have used this past ten years to train our organic nutritional trainers who work for us in East Africa. What were the biggest challenges you faced on the road to building your business?  There were many challenges but I would say initially the two most difficult ones were trying to educate people about the importance of magnesium for health and longevity and applying for Natural Product Numbers through Health Canada. When you look back on Natural Calm’s biggest achievements, what do you feel the most proud of ? We have the most amazing team of dedicated employees, (including three of our adult children) who understand our main purpose or goal is to help end extreme poverty by promoting sustainability through our non-profit Thrive For Good. We are also blessed to have had such a great relationship with our parent company in the US who have supported and encouraged our company from the start. When you think of the future, what makes you most excited?  Our big hairy audacious goal is to help end extreme poverty through Thrive For Good We believe now more than ever (since COVID-19) that it is imperative for the poor to be taught how to help themselves and learn how to use the resources that are available to them. I believe that every problem has a solution and many people in third world countries have been taught the importance of learning and education, but have not been taught the importance of “thinking” or being problem solvers. Our programs focus on helping people help themselves.


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Parenting Hacks for Healthier Eating Canada’s most enthusiastic nutritionist, Allison Tannis shares her fun-filled strategies to get even the pickiest of eaters to enjoy healthy food.

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You’ve been called one of Canada’s most enthusiastic nutritional educators. How do you show that enthusiasm when you’re teaching? More often than not, I’ll be the first one to laugh – and, it’s usually at myself. Truly, no joking! But, on a serious note, if you find it frustrating to fit in time to exercise or cook healthy meals, know you’re not alone. I do too! I’m relatable, share easy recipes (that don’t require fancy culinary skills to make), and helpful hacks that motivate and inspire us. Eating healthy is easier when you know how. You’ve got this! (Yes, I’m energetic by nature, and have been known to dance in my kitchen, and typically drop food on my shirt while trying to use chopsticks.) I’m passionate about helping you feel good about you – and, I do it one hilarious, sciencebacked bite after another in my books, on the blog, in social media, or live in person.

adventurous in the kitchen can help:

does this work? Many times, kids

from chopping into a weird looking

won’t choose fruits, vegetables,

tropical fruit just to discover what it

nuts or seeds because they aren’t

tastes like, to seeing what happens

convenient, unlike packaged snacks.

when you try to mix oil and vinegar

For times when you’re on the go,

while making a salad dressing. My

fill mini containers with a mixture of

first huge success with my son was

your kids’ favourite nuts, dried fruits,

making gazpacho – I chopped up

and seeds. You could even add dark

the vegetables and he loved putting

organic chocolate chips.

them in the food processor and watching the soup change colours with each new vegetable addition.

Play with Your Food 2

Eating healthy is easier when it’s fun. From creating monster face plates (place cut up vegetables and fruits, crackers, nuts and beans on a plate to create a face), to slipping green beans into my upper lip and pretending to be a walrus, playing with your food creates a joyful environment for kids. Ultimately, this makes them feel more comfortable around food, and reduces anxiety they may have about trying new foods.

Put the Kids in Charge 3

Allowing kids to choose what they

You say people won’t eat healthfully unless it’s fun. This is especially true of children. What are two or three strategies parents can try today to make healthy eating fun?

eat can empower them and create a sense of confidence in the kitchen. Start by letting them choose what one of the family meals will be per week. They will love knowing their favourite foods will be in the rotation. Have kids add three fruits and vegetables to

If you want to meet a picky eater, meet my son. Sheesh! The struggle is real. There have been days filled with food splatter on kitchen walls and foot-stomping temper tantrums. Then, I figured out some parenting hacks that can get even the pickiest of eaters consuming more healthy foods (this works for adult picky eaters too). 1


Get Dirty

the grocery list. With their favourites on hand, kids are more likely to eat good foods. Offer a colourful plate of fruits at breakfast, and vegetables at lunch and dinner. Empower your kids by letting them decide which fruits or vegetables they will eat. At my house, we use the rule of age (every meal you have to eat as many vegetables as you are old). Try placing a colourful plate of fruits and vegetables on the table any time of day, and watch kids

Be adventurous in the kitchen and

turn into vultures, circle and devour

get your hands dirty. Letting kids be

without you even having to ask. How

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In addition to a nutritionist and a published author, you’re an athlete. How can parents make exercise a more regular part of their families’ lives?  It’s not easy to fit everything in. It’s important to realize you won’t fit it in every day, and that’s okay. Yet, the more you exercise, the better you feel, and the better your kids will feel. Time blocking is an effective technique for busy parents. Set a time for exercise, and another time for emails, or unloading the dishwasher. In each block of time, allow yourself to focus on that one thing. It can do wonders for your mental health and help you accomplish more. As for exercise, researchers have found you are more likely to fit it in, if you schedule it into your morning. I have to agree - later in the day, the call of the couch is always louder than the yoga mat. Kids love schedules too! Add exercise into their regular morning routine, such as a walk or ride to the park. Being active throughout the day can lift everyone’s mood. Make it fun: flip over cards from a deck, with each suit being a different activity; pretend the floor is lava creating an obstacle course with furniture to leap your way across the room; or, offer a reward at the end of a week, such as a family water balloon fight, if each day you complete a loop of your neighbourhood.


“Eating is my favourite part of the day! I get joy from eating. Do you get joy from eating?”

Do you have a nutritional philosophy that guides your eating habits? Eating is my favourite part of the day! I get joy from eating. Do you get joy from eating? Many people don’t. There’s so much pressure from trends or society suggesting that diets will make you a better person. But, that’s not true - nor is it scientifically accurate. You need to do you! In other words, eat what brings your body joy. Some people feel great eating mostly plants, while others find some meat in between their plants feels best. Others can eat everything, while some have to eliminate nuts, gluten or quinoa because they make their body’s feel uncomfortable. Ultimately, you can’t go wrong with filling your plate with as many fresh, local and organic ingredients. These are always packed with flavour and nutrients, that are good for you and the planet too. Athletes in particular should include some

whole grains. And, as we age, it’s really important to include protein such as nuts, seeds, beans, tofu, fish, or meats. I’m a big fan of sustainably caught fish which is easy to find - just look for the MSC blue fish label on seafood products. When there’s room, I love to have a treat that brings me joy – which is likely to be a tea latte, homemade scone, or coffee cake. During a pandemic, supporting your family’s health becomes much harder. What are a few strategies parents can try? Parenting on a regular day can be a challenge, but when your mental health isn’t at its best, it can be even harder. Honouring your feelings is a skill even us adults are working on, so be sure to sit with your kids and let them feel their emotions during stressful times. Researchers have observed that when parents try to hide their emotions, causing them to become less engaged, their kids

reciprocate. It’s okay to not be perfect. Here’s some things that can help. Slow down and take some time to connect with your family with a fun board game, bike ride, or jumping in a pile of fall leaves together. Create a daily routine that includes physical activity, some time for yourself, and an opportunity for kids to be adventurous in the kitchen. Share the load with others in your home: encourage kids to try out some new skills, like cooking, or learning how to take care of the house plants. Lastly, remember that we all could use a hug. Compassion will help a lot during hard times. That includes showing some compassion towards yourself – keep your expectations real; set small, realistic goals; and, feel proud of each small accomplishment. I love to use little check marks: check mark for me, I got dressed today. Check mark for the kids, they brushed their teeth and went to bed feeling loved. V I S TA M A G A Z I N E . C A




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Sustainable Salmon Veggie Cakes Prep Time: 10 minutes Servings: 4

Ingredients • 1 can of MSC blue fish label, boneless/skinless salmon • 1 cup of chopped crunchy vegetables of choice • 1 chopped green onion • 2 tbsp extra virgin olive oil • 1 tbsp of dijon mustard • 1 organic, free-range egg • Pinch of pepper  • 1-2 tsp Old Bay Seasoning • Juice from one half of a fresh organic lemon • Chopped parsley or cilantro (optional) • 1 cup panko flakes

Directions Chop up as many vegetables your kids love (or tolerate) into the smallest pieces possible. Combine the vegetables, and the remaining ingredients in a large bowl, saving 1/2 cup of panko to coat the cakes. Mix well. Preheat a large skillet using a dash of olive oil. Create salmon cake patties using two hands, and place onto a board sprinkled in panko crumbs. Coat both sides of the cakes well. Carefully place into the hot skillet. Cook until nicely toasted (about 4 to 5 minutes) on one side, and then carefully flip to cook the other side. Cook until heated all the way through (about another 5 minutes). Remove from heat. Serve over a bed of greens lightly dressed with olive oil and lemon juice.

Put a Spring Back In Your Step Gazpacho From Aging Bites: How the foods you’re eating may be making you age faster,  by Allison Tannis.

Ingredients • 2 cloves of garlic • ¼ cup of extra virgin olive oil • 2 tbsp of vinegar (sherry, red wine, apple cider) • ½ jalapeno pepper, seeds removed • 3 organic green onions, chopped • 2 cups organic cherry tomatoes • ½ of an organic cucumber, chopped • ½ ripe, organic cantaloupe, chopped • ½ organic red bell pepper, chopped • 10 leaves of fresh organic basil

Directions In a food processor, combine the garlic, oil, vinegar, jalapeno pepper and green onion. Blend for 1 to 2 minutes to ensure well minced. Add in tomatoes, cucumber, cantaloupe, bell pepper and basil. Blend until smooth or desired consistency. For best results, let chill in the refrigerator for at least 30 minutes before serving. Keep leftovers in airtight container in the fridge for 3 to 4 days. Option: add in a piece of whole grain bread to the food processor with the garlic-onion stage to make a thicker gazpacho.   V I S TA M A G A Z I N E . C A


Destress this Fall by Activating your Five Senses With CBD KELLY EBBERT

Autumn is here, and with that comes the busyness of going back to school and the up and coming holiday season. With the whirlwind of a year it has been, typical stresses may loom even larger than in years past, meaning we’re all in need of a little bit of extra support to relax and manage the next few months. Research suggests that utilizing our five senses can help to reduce stress and anxiety-- what better to pair with stress reduction strategy than CBD? Let’s explore some key ways that using the five senses can effectively be paired with CBD to support relaxation as we dive into the autumn season.


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Implement a Music Meditation Routine One key way to help de-stress utilizing your sense of sound is to incorporate music meditation into your routine. An excellent location for your meditation sessions to occur is in the bath. Baths have been utilized to decrease muscle tension and aid in stress reduction. By adding in music, you can evoke a spa-like atmosphere to manage stress and alleviate your mind. Music is an easy way to incorporate meditation into your routine, and adding in the bath can be especially enticing during the chilly autumn months. Meditation has been a tried and true stress reliever, and adding in the music will only serve to further its benefits. While you practice music meditation in this setting, try out a CBD-infused salt soak. Salt soaks have been utilized to aid in skincare, and cleanse the body of impurities. In order to use salt soaks most effectively, it’s important to ensure that the water isn’t too hot.


Test Out Aromatherapy Activate your sense of smell with some CBD aromatherapy. Aromatherapy has been shown to potentially treat various conditions such as nausea, pain, stress, insomnia, and more. A great way to activate aromatherapy is with the use of lotion. Finding the right CBD lotion may be a challenge, but be sure to look for ones that contain relaxation-enhancing essential oils. Lotions with ingredients like lavender may aid stress and anxiety, as well as help promote restful sleep. Peppermint is another great scent for your CBD lotion, as this contains menthol, which could help relieve muscle tension and headaches. Aromatherapy has also been seen as a way to help boost mood and increase circulation. All you need to do is breathe!

Take a Walk and See the Sights There’s no better time than autumn to check out gorgeous views with the family. Whether you’re in the city or the countryside, fall is the opportune time to see the glorious changes in the seasons in real time. Many folks don’t think of fall as a time to take walks, but there are many upsides to doing so including checking out breathtaking views as well as getting lost in conversation, deepening relationships. Walks have been shown to help with destressing by relaxing muscles and increasing blood circulation. While walks are beneficial, sometimes we need a little extra support to ease sore muscles from longer strolls or hikes. CBD can come in handy in times like these to help post workout. Apply a CBD muscle salve directly or check out a CBD water enhancer, like URB’s Nano CBD water enhancer.

“Mindfulness of the world around us via our senses can go a long way toward helping us destress during the year’s busiest time.”

Make Yourself Some CBD-Infused Tea Tea has long been cited as a great antioxidant. Tea has also been shown to boast antiinflammatory properties, not to mention it’s a perfect way to curb hydration without the calories. Tea also aids in treating digestive issues and can help to prevent nausea. Here’s how to add CBD to your next spot of tea: Fill a tea kettle with water and bring to a boil. Once boiled, stir in your desired amount of CBD and wait for a few minutes to allow the CBD to settle and for the tea to cool. Then, pour your water into your tea cup and add your favourite flavour of tea. For added benefits, add a tablespoon of honey and a slice of lemon. Honey may lower cholesterol and lemon may help to regulate blood sugar. 

Soothe With the Power of Touch Massages have been regarded as ways to reduce muscle tension, reduce stress, relax tension headaches, and increase blood circulation. CBD massages may help take the experience to the next level and enhance calming effects. Check out a CBD massage oil that incorporates menthol to help counteract pain and increase alertness. Massages are a perfectly healthy way to elevate our sense of touch by soothing tight muscles, relieving fatigue, and calming nerves throughout the body. It’s also a great way to spend a date with your partner.

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.

We use our senses to heighten each of our experiences. Mindfulness of the world around us via our senses can go a long way toward helping us destress during the year’s busiest time. CBD could help support and enhance our time spent being mindful. By combining a de-stressing strategy based around our five senses with CBD, we can aim to reduce stress this fall, spend higher quality time with our families, and add balance back into our busy schedules.

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


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Fill Up Before The Bell KIRSTEN BUCK, HN

Make your early morning routine a breeze with these easy make-ahead breakfast recipes.


Back to school season is here, and I’m sure we can all agree that it looks a bit different this year. No matter what your back-to-school plans may be, two things still stand true. Mornings are still hectic, and kids have to get something in their bellies before they start a full day of learning. These easy make-ahead recipes are sure to make busy mornings a bit easier. They can both be made well in advance, and last a couple days in the refrigerator for grab-and-go, or quick reheating. Not to mention, they are absolutely delicious!  For something on the lighter side, creamy chia pudding sweetened with maple syrup and a touch of vanilla is always a hit. Layered with fresh berries (you can use any fruit you like), and topped with crunchy granola -- it truly tastes like dessert! Little do your kids know, it is also filled with fibre, protein, and antioxidants. Chia seeds are also a great source of healthy omega-3 fatty acids -- perfect for growing minds. Prepare a double batch ahead of time, separate into small jars, and they are ready to grab-and-go for a couple days. If savoury is what you’re looking for, I have the perfect breakfast idea that kids will love - pizza frittata! Filled with sautéed onion, green bell pepper, mushrooms, pepperoni and a blend of Italian spices... it tastes exactly like a deluxe pizza! The cheesy flavour comes from whisking nutritional yeast into the eggs, but of course, if your kids eat dairy feel free to use real organic mozzarella. Finish with a couple dollops of marinara and fresh basil if you have some on hand, cut into squares, and store in the refrigerator for the days to come. What’s better than pizza for breakfast?

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Breakfast Pizza Frittata Makes 6 large servings

Ingredients • 1½ tablespoons extra virgin olive oil or avocado oil, divided • ½ cup finely diced sweet onion  • 1 small green bell pepper, seeds removed and diced • 10 small white button mushrooms, sliced  • 10 eggs • 2 tablespoons nutritional yeast  • 1 teaspoon Italian seasoning blend • ½ teaspoon sea salt • ¼ teaspoon ground black pepper • 5-6 large fresh basil leaves, chopped, plus more for serving • 10-12 slices gluten-free pepperoni, chopped and divided (or substitute cooked bacon) • ½ teaspoon red pepper flakes (optional) • Marinara for serving (optional)

Directions 1 Preheat the oven to 375 degrees farhenheit. Grease a 9x12” baking dish with ½ tablespoon of the oil. Set aside. 2 In a non-stick pan, heat the remaining olive oil over medium-high heat. Add the diced onion with a pinch of salt, and cook for 4-5 minutes, stirring often, until softened and translucent. Add the green pepper and mushrooms, and cook for 2 to 3 minutes until slightly softened. Transfer to the greased baking dish. 3 In a medium mixing bowl, whisk the eggs with the nutritional yeast, Italian seasoning, salt and pepper. Fold in the fresh basil.  Evenly disperse ½ of the pepperoni on top of the vegetables, then pour the egg mixture into the baking dish and gently mix to incorporate. Top with the last half of pepperoni, and sprinkle with red pepper flakes. Bake for 20 to 25 minutes -- until the eggs are puffed and appear firm and cooked. Remove from the oven, and cool slightly before topping with a few dollops of marinara and more fresh basil. Slice into six portions with a sharp knife, and serve.  Note: if you are preparing this ahead of time, make sure to cool the frittata completely before storing in an airtight container in the refrigerator. Enjoy cold, or gently reheat in the oven on low heat.

Summer Berry Mason Jar Chia Pudding Parfaits Makes 2 large servings or 4 small servings

Ingredients • 1-400ml can coconut milk • ¼ cup white chia seeds • 1-2 tablespoons maple syrup • ½ teaspoon vanilla extract • ¼ teaspoon ground cinnamon • 1 cup fresh mixed berries, diced (strawberries, blueberries, or raspberries) • 1 cup grain-free granola • Fresh mint (optional)

Directions 1 In a bowl, whisk the coconut milk and chia seeds together. If the coconut milk has separated in the can, blend it in a high speed blender to bring it back together. Cover with plastic wrap (or reusable beeswax wrap), and set in the refrigerator for 30 minutes. After 30 minutes, mix it again, and return to the refrigerator until completely set, thick and creamy - at least 1 hour or overnight. 2 Stir in the maple syrup (sweeten to taste), vanilla extract, and cinnamon. Layer the chia seed pudding in small mason jars with mixed berries. Cover, and set in the refrigerator until ready to eat. Sprinkle with grain-free granola and more berries, or mint if desired, and enjoy. 

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


How Returning University Students Can Save Money on Food NATHAN REID

University students need to develop food literacy — not simply make an order for delivery every time they get hungry.


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Going back to school as a university student does a lot of damage to one’s wallet with the cost of tuition, books, and rent. The majority of what is leftover tends to go towards the cost of food - the remaining biggest monthly expense. By living the life of a university student, you are constantly on the go. Time is a luxury — students are always looking for more hours in the day to pursue an education, work a part-time job, and still have some sort of social life all at once. Thus, with the limited free time students have amid their busy schedules, they often opt for delivery or takeout. These foods are often highly processed, nutrient-poor and high in sugar, salt, and fat. Consuming foods like pizza and hamburgers every day is not a sustainable method. In the long term, you will end up spending hundreds of dollars on fast food and increasing the likelihood of going broke. Students need to do a better job when it comes to their food consumption. This can be accomplished by practicing to regularly cook their own meals at home. For the majority of students who live on a tight budget, listed below are some ways to keep money in your pockets while satisfying your hunger day-to-day.


Chef at home The number one way to save money on food is to cook as many of your meals as possible at home. Cook your meals in large batches to keep you stocked for the week. Simply store the leftovers in food storage containers in your refrigerator. If you have a long day ahead of you on campus, bring some leftovers with you to campus to satisfy your hunger throughout the day.

Plan your meals At the beginning of the week, spend some time planning out all of your meals for the upcoming school week. By doing so, you will know exactly which items to include on your grocery list to then purchase. This is a strategic method to prevent you from having wasted food at the end of the week with unnecessary purchased items.

Buy in bulk Purchase items you would regularly consume in bulk amounts. This method will not only save you money on the food itself, but it will also save you money on transportation and the time it would require from having to make multiple trips to and from the grocery store.

Follow the discounts Find which days of the week your local grocery stores offer student discounts. Plan your schedule to conduct grocery shopping on those days, as 10 per cent off groceries each week goes a long way over the course of a school year.

Become your own barista Which student does not consume coffee? Paying five dollars a day for a cup of coffee from a coffee shop is absurd. Spending $35 a week on coffee easily adds up to hundreds of dollars over the course of the school year. Do yourself a favour — purchase a bag of coffee beans and make your own hot cup of coffee at home. If you want to take it with you on the go, simply pour it into a handy travel mug. You do not need to be an executive chef to begin prepping your own meals from home! Instead, you can begin my finding simple, quick, and easy recipes online that require only simple, yet nutrient-dense ingredients. Rather than consuming the same old greasy pizza, why not make yourself my homemade Farfalle Alfredo Pasta dish? (teamyoungblood.ca/blogs/nate-eats-alfredo-pasta) You are fortunate to live in an environment where there is a variety of ingredients available for you to cook with at your fingertips. At the end of your university tenure, you will not only leave with a degree in hand, but you will also walk away with the food literacy to keep yourself nourished when money is tight or is hard to come by in the future.

NATHAN REID is a second year student studying in the Nutrition and Food program at Ryerson University located in Toronto, Ontario. He aspires to have a career in sports dietetics as a registered dietitian and enjoys cooking and baking the most delicious recipes.  NATE.EATS.WORLD V I S TA M A G A Z I N E . C A



Carolyn MacKenzie

How has discovering you have arthritis at age 45 (which is relatively young for this diagnosis) impacted your health journey? Quite a bit. But at the same time, not as quickly as I’d like. I’m still a mom, I still work full-time and typically put the rest of my family’s priorities ahead of mine. I need to change that and I’m now trying to figure out my body and how it works because right now it’s failing me and I need to get it working better.   What are the most important things you’ve learned about caring for yourself over the long-term?  Well, I’m still learning. And I’ve learned I have to care for myself first if I’m going to continue caring for others. But saying that and doing that, are two very different things. I’m pretty good at taking care of my family but I need to get better at taking care of ME.  Can you speak to how women like you, who balance parenting with busy careers, can manage to focus on self-care?

Carolyn MacKenzie, host of the Global’s The Morning Show, shares how an arthritis diagnosis is teaching her that self-care is an important piece of the health puzzle. 46

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Hmmmm. Probably the relationships I’ve made with colleagues over the last 22 years in this business.   As you work on supporting your own health, how do you envision your life unfolding? What are your dreams for the future? Doing what I said I would do and should do in the previous questions and start putting my health first. What good am I to my family or my work for that matter if I’m not healthy? So I really need to figure out this arthritis and try and get it under control. That really has become one of my life goals right now, to feel good again, in both body and mind. And I know good health is what’s going to get me there.   CAROLYNGLOBAL


To be honest, I’m not there yet. The balancing act is a delicate one, and trying to squeeze in self-care is another piece to the puzzle that I’m still trying to fit in.   When you look back on your award-winning career in journalism, what are you most proud of?

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Profile for Vista Magazine

Vista Issue #132 September/October 2020  

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