Vista Issue #133 November/December 2020

Page 1


The Immunity Health Issue

Traditional Chinese Medicine & Immunity 11

Healthy Household Hacks 19

Is a Relationship Making You Sick? 20

Microbiome Friendly Recipes


RECLAIMING HEALTH, MEAL BY MEAL Gut health nutritionist Jayde MacLean talks digestion & immunity


Lifance's Cosmetics With a Conscience 30


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

Immunity-Boosting Cannabis 38


Disease Prevention with Trudy Stone 46

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Good Gut Health to Strengthen Your Immune System While the cold weather brings many favourites like pumpkin spiced lattes and cozy sweaters, it also is a sign of the cold & flu season. It is best to be proactive and keep your house and environment healthy. As a person with an autoimmune disease (celiac disease), and a mama of a two-year-old, I make sure my natural toolbelt is ready and that we’re well equipped for the winter months ahead. Of course we can’t prevent every cold or flu bug from making us ill, but naturally supporting the immune system is one way to strengthen our body’s defences against common germs. Since nearly 80% of the immune system resides in our gut, I am sharing easy and practical suggestions to help you and your family improve gut health and to support your immune system during the cold & flu season. These suggestions range from daily movement, quality sleep and eating to nourish the body. Using food as medicine has been a passion of mine for many years and is a topic near and dear to my heart. In this issue, I am sharing two of my favourite immune supporting recipes that are a big hit with my family. Are you looking for a way to get your little ones to add in some immune-supporting goodness? Add a little sunshine to your day with some DIY immune-supporting teddy bear gummies your kids will love! Not only are these gummies super convenient, but they are also great while sick or for supporting the immune system during the cold and flu season – something we could all use these days! If you want something to keep you cozy and warm during the winter season, try my grandmother’s chicken soup. It is so flavourful, comforting and nourishing to the gut as well as supportive of the immune system. There’s a reason that chicken soup is a common food during illness. Our mothers and grandmothers knew the amazing benefits! Homemade broth contains minerals that are incredible for immune and gut health. This winter, I want you to enjoy all that the season has to offer with a strong and healthy immune system! I hope you find the information and the recipes provided helpful over the coming months.

JAYDE MACLEAN is a Certified Nutritional Practitioner and an IHN graduate who specializes in gut health. She uses a holistic approach and sees food as a healing tool to nourish and support the body. She runs a food blog and shares healthy gluten-free recipes at  RECLAIMEDHEALTH.CA  RECLAIMEDHEALTHJAYDE

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The Back to School Issue

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No. 131 JULY/AUGUST 2020

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Collagen-Rich Recipes

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The AntiViral Elderberry

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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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Hay Fever Facts



The Story Behind Natural Calm Canada

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Vegan Carrot Lox




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Indoor Herb Gardens



Canada’s most enthusiastic nutritionist, A llison Tannis, makes nourishing a family fun

6 Kidney Cleansing Foods

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No. 130 MAY/JUNE 2020


Indigenous Cuisine

ZEN & THE ART OF SUMMER SELF-CARE Jen Zigizmund helps us go deep with nutrition, hydration & transformation ORGANIC ENTREPRENEUR

Udderly Ridiculous' Greg & Cheryl Haskett 22


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Best CBD Summer Face Masks 24


Confidence Coach Stephenie Farrell 46

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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


Nutritional Coach Andrea Mele pg 46


No. 133





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Stephenie Farrell Katherine Krivanek Nancy Tran Michelle Vysohlid SO CI AL MEDI A TEAM COPY EDITOR, CONTENT & COMMUNITY MANAGER

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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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6 Immune System Boosters

THIS PAGE Photo by Kirsten Buck

Showing Lifestyle & Immunity Links

The Many Benefits of Burdock Root














Supplements for Immunity 19 WHOLE HOME

Healthy Household Hacks

Is a Relationship Lifance's Skin Making You Care with Sick? Conscience Reinforcing the Body's Defences

Jayde MacLean Teaches Us to Trust Our Guts

The Immunity Health Issue



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Boosting Immunity with Traditional Chinese Medicine Rituals In Traditional Chinese Medicine, our immune systems are mainly centered in our thymus glands, adrenals, and spines. Simple daily rituals can strengthen them. 1

Pai Sha

Pai Sha, or bamboo tapping, involves tapping your skin (firmly or gently, depending on whether you need to feel invigorated or relaxed) with a bundle of bamboo sticks. To focus on your thymus gland, which produces infection-fighting T cells, tap against your breastbone.


The winter tends to be a time of tremendous stress. It’s no wonder that between the cold weather conditions and our busy schedules, our immune systems take a hit during this season. Fortunately, Traditional Chinese Medicine (TCM) teaches us simple rituals for reducing chronic stress and boosting immunity. TCM teaches the importance of healthy blood circulation for reducing the inflammation caused by various stressors. The practices we’re sharing encourage blood flow, particularly around the thymus gland, adrenals, and spine. TCM sees these as the primary centres of the immune system. Here are three simple, comforting rituals you can do every day to lower stress and give your immune system a fighting chance this season:

Gua Sha

Gua Sha is a self-massage technique that stimulates the body’s soft tissue, or fascia, through gently scraping the skin with a special tool and massage oil. To get maximum immune-boosting benefit, scrape your chest, neck, and upper back area with downward strokes.



Acupressure is a DIY alternative to acupuncture. By pressing on pressure points with our thumbs, fingers, or massage tools, we can strengthen immunity. Although there are several points that impact immunity, why not try the “brook at the crook”, which is found at the lateral edge of the crease in your elbow?

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6 Immune System Boosters Cold and flu season has always been a time to support your immune health. But during a pandemic, these immune boosting foods could not be more important.



This root provides a distinctive spice as well as potent anti-inflammatory and anti-microbial properties. That means it can help the body clear away harmful toxins, and treat illnesses caused by viruses, bacteria, and parasites. Try seasoning your food or drinks with essential oil derived from ginger. 2

Red Bell Peppers

It’s well known that vitamin C helps your immune system to ward off illness. But did you know that bell peppers— specifically, red bell peppers—are among the world’s most vitamin C rich foods? In fact, one medium sized pepper provides 169% of your daily RDI.


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Often misused as a garnish that is simply discarded, parsley is actually a powerfully medicinal food. Because it is rich in the antioxidant apigenin, parsley can help regulate immune function, reducing inflammation and warding off cellular damage. 4

Green Tea

Green tea can perk you up and also deliver a generous dose of antioxidants, anti-fungal and -viral properties, and immunomodulatory agents. That means it can change your immune system to be more powerful. Think of green tea as a natural steroid for your illnessfighting faculties. 5


It’s the time of year for pumpkinflavoured everything and that’s good news for your immune system. Because this vibrant orange veggie is rich in beta-carotene, it reduces disease-causing inflammation and fights the oxidative stress that takes a toll on your immune system. Add real pumpkin to your baking, soups, or smoothies, and reap the benefits. 6

Bone Broth

There’s a reason why we’ve treated colds with homemade chicken soup for so many years. Bone broth, made from boiling bones and other discarded animal tissues over a long period of time, is teeming with probiotics and gut-health-boosting nutrients like collagen. When your gut is healthy, your immune system is strong.


CHOOSING IMMUNITY: 3 STATISTICS LINKING LIFESTYLE TO IMMUNE HEALTH In so many ways, science has shown that our immune health is in our hands. Like any system composed of many different parts, the immune system is complex and quite difficult to understand. As much as we would like to simply pop a vitamin and get stronger, that’s not exactly how immunity works. Despite that, there are definitely variables under our control that influence how effectively our bodies can ward off illnesses. What we eat, whether we exercise, how much we sleep, and how much stress we live with all have a scientifically proven impact. Here are 3 statistics revealing the impact of lifestyle on immunity:



SLEEP IS ESSENTIAL A 2012 SLEEP study once showed that vaccines are less effective for people who sleep less than 6 hours a night. This is a powerful indicator that sleep deprivation reduces the T-cells that help us fight illnesses. EXERCISE HAS SHORT & LONG-TERM BENEFITS A recent University of Bath study showed that exercise helps keep illness at bay in the short-term and it slows down processes that hamper immunity in the long-term. Researchers recommended at least 150 minutes of “regular moderate intensity aerobic exercise” per week. SHORT-TERM & CHRONIC STRESS CAUSE HARM A landmark 2004 meta-study looked at 300 studies on stress and health. They found that bursts of stress (like when you take a test) weaken the immune system moderately and temporarily. But chronic stress (defined anywhere from a few days to a few years) causes harm to every aspect of the immune system.



Burdock Root Growing wild throughout the world, the burdock plant has a slender root that can be consumed as a vegetable. Learn more about the benefits of one of nature’s most powerful “digestive bitters”.

Boost Immunity Burdock root helps your lymph nodes to drain fluids collected from tissues throughout your body. This clears away toxins that drive disease and cellular damage. In this way, burdock is a powerful boon to immunity.

Heal Your Skin Scientific studies show that extract from burdock can improve the signs of ageing skin by improving its “metabolism” or cellular turnover. Not only that, but burdock has been shown to offer relief from a whole range of skin problems, from psoriasis to acne.

Prevent & Manage Diabetes When you’re at a high risk of developing diabetes or you need to manage your diabetic condition, burdock root can help. Its high levels of the prebiotic fibre inulin improves digestion and lowers blood sugar levels naturally. Plus, it may ease complications from diabetes such as retinopathy.

Purify Your Blood Active ingredients in burdock root can help remove harmful heavy metals from the bloodstream. This improves circulation, boosts organ health, and enhances overall health.

Improve Arthritis As a potent anti-inflammatory, burdock can ease the discomfort and debilitation of arthritic conditions like degenerative joint disease. A study on patients with knee osteoarthritis showed significantly lower levels of inflammation after three cups of burdock root tea per day for forty-two days.


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with Karen Hong and Stephenie Farrell

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The Nutrients Your Immune System Needs - And How to Make Sure You’re Getting Them SANDY KRUSE

With the arrival of November, our thoughts are turning to cold and flu season and how to build up immunity. While you can’t control your immune response to every sniffle, you can take supplements with vital nutrients to boost your immune system. 16

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Supplements are a great tool for most of us who: A don’t always have an optimal diet and eat out often B deal with a lot of stress C don’t eat mostly organic, clean food D are aging (the body simply doesn’t process nutrients as efficiently as we age!) E are going through menopause or andropause F are human beings, living in an environment whereby we can’t grow our own food and factory farming, pesticides, etc. are prevalent. As you can see from the above list, most of us need certain supplements at some point in our lives. It is best to take them with the knowledge of how and when to take them – and use good quality supplements. This is why you should work with your holistic health practitioner. I love the idea of targeted supplements, especially if genetically you know you’re predisposed to certain ailments. For example, if one has heart disease and diabetes in their family history and carries certain SNPs (variations in DNA that could make you


“ It is best to take them with the knowledge of how and when to take them – and use good quality supplements. This is why you should work with your holistic health practitioner.” more prone to certain diseases), it might be a good idea to take COQ10 daily and/or berberine in order to be proactive in your health. Epigenetics is a great way to learn about which targeted supplements could work best for you! Here I will share a few of my favourite supplements and what they do.

Vitamin D This is a fat-soluble vitamin which means it is stored in the tissues of the body vs excess being eliminated. I always recommend you check your vitamin D levels annually or semi-annually through bloodwork to ensure you’re taking the right dose. Vitamin D helps with many things including bone health, immune health and fighting certain diseases. The best way to get vitamin D is from the sun, but many of us don’t live in a climate whereby we have enough sun all year round. Vitamin D has been shown to offer amazing benefits for immune health and the ability to fight off upper respiratory tract infections.

Probiotics There are many types you can choose from that include dairy-based bacteria, soil-based, human-strain, etc. I personally choose to supplement with multi-strain and human-strain strains. Approximately 80% of our immune health is in our gut, which is why it’s always a good idea to supplement with probiotics to keep our microbiome populated with good bacteria. Not many of us eat a diverse enough diet with high quality foods and fermented foods at all times.

Vitamin C Humans cannot make their own vitamin C (we’ve lost that ability), which is why we need to get it from food sources. Vitamin C is a water-soluble antioxidant that is useful for many functions including immune health, and to repair and heal the body. Because it is water soluble, the body will rid itself of any excess consumed and it doesn’t store or build up in the tissues.

Omega 3 Omega 3 is so important for brain health, heart health, bone and joint health, immune health, lowering inflammation and can even help with age-related mental decline. Rarely do we consume enough of it. Omega 3 is fat soluble and you need to take it with a full meal that contains fat for absorption and to avoid stomach issues. What to look for in a quality Omega 3, as there are SO many out there on the market: you want GOED standard for purity or third party tested to ensure they’re safe and contain what they say they have; make sure there is a good amount of EPA/DHA - i.e. some will say 1000 mg of fish oil with only 320 mg of EPA/DHA - you want that EPA/DHA to be much higher! Work with a holistic health practitioner who can help with many factors that can affect immune health including weight management, blood sugar imbalances, therapeutic-grade supplements, nutrition, and body-mind-spirit alignment. Do your best to live a balanced life!

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 you can age gracefully, healthfully, and beautifully.  SANDYKNUTRITION.CA  SANDYKNUTRITION

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Lullabies You Can Actually Taste ALEXANDRA AZOURI

Are you getting enough sleep?

Tips to improve your sleep (according to CDC – Center for Disease Control and Prevention)

It’s a well-known fact that sleep is essential to our physical, mental and immune health. It accounts for up to one third of the human life span. If not getting enough sleep is a regular part of your routine, you may be at an increased risk for decreased immunity, obesity, type 2 diabetes, high blood pressure, heart disease and stroke, poor mental health, and even early death according the Center for Disease Control and Prevention. Experts recommend at least seven to nine hours of sleep a night for most people, although some may need more or less than average.

The importance of sleep hygiene So many factors can interfere with a good night’s sleep: work stress, anxiety, daily challenges and responsibilities. While you may be unable to control the factors that interfere with your sleep, adopting some simple sleep hygiene tips along with SUKU Vitamins Restful Sleep gummies can help you regulate your sleep cycle. SUKU Vitamins Restful Sleep gummies contain a natural and effective combination of melatonin as well as key ingredients for relaxation GABA and L-Theanine which help you fall asleep faster and stay asleep longer. According to the US National Library of Medicine, studies show how GABA and L-Theanine together decrease sleep latency and improve NREM (non-rapid eye movement) sleep. They are well-known anti-anxiety supplements with proven relaxation benefits. SUKU’s science-backed Restful Sleep gummies are a great addition to your sleep routine and are also effective for those looking to reset their sleep-wake cycle and help treat insomnia.


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• Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature. • Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends. • Remove electronic devices such as TVs, computers, and smart phones from the bedroom. • Avoid large meals, caffeine, and alcohol just before bedtime. • Get some exercise. Being physically active during the day can help you fall asleep more easily at night. ALEXANDRA AZOURI, (Vice-President, SUKU Vitamins - Beauty and Wellness for All) Whether with her friends and family or through her social media presence, Alexandra has always been an advocate for wellness and clean eating. Emerging from a successful career in real estate marketing, Alexandra has decided to pursue her passion and be a part of a company that has revolutionized the way people incorporate vitamins into their diets. It was through her philanthropic pursuits that she was first exposed to and fell instantly in love with SUKU Vitamins. They offer the cleanest gummy vitamins on the market that make them stand out from the sea of competitors. Joining the SUKU team was as natural for Alexandra as the products they sell. She is a proud ambassador for the brand and partnered with them to promote their vision and healthy lifestyle.  SUKUVITAMINS  SUKUVITAMINS.CA


Healthy Household Hacks for this Cold and Flu Season Here are a few all-natural tweaks you could make in your home to keep your family healthier this season.



Did you know that every time you flush your toilet, mist from the bowl reaches your toothbrush? In fact, research has shown there is typically more bacteria on a toothbrush than there is in a toilet bowl. That’s why it’s a great idea to close the lid before you flush, and let your toothbrush air dry after use.

Kitchen Sponges

Items to Clean Often

Shower Curtains

Because they come into contact with food that gets trapped in their porous surfaces, kitchen sponges tend to harbour concerning amounts of pathogens. The most dangerous of these come from meats, so try not to clean meat off dishes with sponges. You can also disinfect your sponge by tossing it into the dishwasher on its hottest setting.

It probably won’t surprise you to hear that there are particular items in your home that need more frequent cleaning. Your cell phones, door handles, and pet items are most likely to spread illness-causing pathogens. Warm soap and water (applied carefully in the case of your cell phone) will do the trick.

The soap scum on your shower curtain can actually contain microbes that are harmful for immunocompromised individuals. You can remove this scum by simply putting your shower curtain through the wash.




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Are Your Relationships Making You Sick? LEANNE SAWCHUK


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Have you ever noticed that when you are in conflict with your partner, a friend, or family member, you experience a physical response? There is a direct correlation between stress and how it impacts us on a somatic, psychological, and emotional level. When we undergo an increase in stress and disconnect in our relationships, we often experience more fatigue, trouble sleeping, headaches, as well as a variety of gastrointestinal issues. There may also be a shift in your behaviours as a result of stress, such as: increase or decrease in food intake or other substances, not engaging in activities that you typically enjoy, disconnecting from others as well as yourself - and the list goes on! The health of our relationships is a key ingredient to our mental, emotional, and physical well being. Not only do we want and crave healthy connections, but so does our body. When our relationships are unhealthy, there is an increase in the stress hormone cortisol, which in turn directly impacts our immune system and the way it functions. When our immune system is impacted by cortisol, we become more susceptible to disease, and will have more physical symptoms. This may result in getting sick more frequently, becoming more at risk for viruses, challenges in fighting off infection, as well as developing cold sores. When our immune system becomes over-worked and over-tired, over time this can lead to inflammation. When we experience high levels of inflammation for a long period of time, this can result in a variety of diseases of the immune system, such as: lupus, fibromyalgia, arthritis, and bowel disease. To further this, when stress becomes chronic and is left untreated, there can be a direct impact to our cardiovascular health, which can result in heart disease, ulcers, and we become at greater risk at developing various cancers. Sheesh, so being in healthy relationships really can be a matter of life or death! So, now what? Do we get rid of all the humans in our lives, adopt a few animals and live alone? Well, not necessarily. There are some other things you can look at first. They are  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.

Your Relationships with Others Make a list of the core relationships in your life. Identify the ones that feel healthy to you and the ones that you know need some attention. Wonder about the following: • How are they serving you? • Which ones make you radiate within and which ones suck the energy from every fibre of your being? • Which ones help to prop you up and which ones tear you down? • What is the energy exchange like? • Where do you feel depleted and where do you feel energized?

Boundaries Once you have identified the relationship(s) that need your attention, it is time for some serious boundary setting and potentially even some endings. Pay attention to where you are saying YES and where you are saying NO. Get curious about both and make a commitment to yourself that you will only say YES when you absolutely mean it. It is interesting how this step alone may end up weeding out the energy suckers in your life and allow you to redefine the relationship all together.

Your relationship with yourself How are you caring for you? What type of connection do you have with your inner being? How can you better tend to yourself in a more compassionate and nurturing way? This means that you take a look at how you are currently caring for you and perhaps eliminate the things that are decreasing your energy and replace them with things that will help to restore inner balance, passion, and joy. This might include starting a daily meditation practice, learning a new skill, taking on a new hobby, taking yourself on a date (COVID-friendly, of course). Whatever it is, make sure it is for you! When we engage in healthy activities, it helps to lower our stress hormone levels and calms our nervous system. When the relationships that we have with others and ourselves are healthy, safe, and we feel connected, we get to experience what I call a “corrective experience”. This means that a reversal starts to happen. This reversal often includes a release of pleasure chemicals, such as dopamine and oxytocin. When these are present in the body, they help to decrease stress, anxiety and depression and leave us feeling more energetic and healthier overall. As a result, the immune system becomes more robust, well-being increases, as does longevity. So, perhaps keep some of the humans in your life – but the ones that honour you, your soul, and your boundaries!

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Immunity Boost: Reinforce Your Body’s Defences DANIELA DEFEO

Strengthen your body’s natural defences with lifestyle and dietary strategies that will arm your body for battle. The immune system is similar to a wall protecting your body from destructive elements. Its job is to defend against invaders such as viruses, bacteria and other foreign organisms. In order to strengthen our bodies from these attacks, we need to neutralize these harmful properties with tactics that will boost our immune system. The following are FOUR ways to naturally equip and protect your body from free-radical attackers:

FOOD Nutrition is one of the essential components in neutralizing pathogenic attacks. Containing immune-boosting nutrients, wholesome foods such as vegetables, fruits, healthy fats and lean protein sources may help to disarm organisms that weaken immune function. IMMUNITY ACTION PLAN

• Eat plant-foods rich in antioxidants which can destroy free radicals that cause damage

(inflammation) in the body. Consider eating Vitamin-C rich foods such as papaya, strawberries and grapefruit. Likewise, kale, collard greens, blueberries and cherries, as they contain carotenoids and bioflavonoids – all of which boost immunity and help with cellular repair.

• Protein is essential in fighting viral and bacterial infections, as well as building and repairing body tissue. Choose lean protein sources such as wild salmon, turkey, dairy, legumes or protein supplements to create immune system antibodies and cells that attack infections.

• Incorporate healthy fats such as olive oil, Omega-3 fatty acids like those found in salmon, flax

and chia seeds. Similarly, include spices such as turmeric, garlic and ginger, all of which are highly anti-inflammatory, protecting the body against damage from over-reactions to infection.

• Limit your consumption of processed sugar, alcohol and/or high-sugar drinks, as it can

wreak havoc on cells in your immune system that target viruses. Some studies suggest the effects can last for few hours after consumption, as sugar impedes how your white blood cells attack bacteria. Instead, stay hydrated with H20 to flush out any waste by-products and toxins from the body.


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EXERCISE Physical activity is beneficial in activating immune defences. Cardiovascular and resistance training will strengthen your body and promote circulation of blood and oxygen, allowing cells to move freely and do their job efficiently. IMMUNITY ACTION PLAN

• Optimize your immunity to pathogens

with your body’s secret weapon nitric oxide. As the body’s natural vasodilator, when released in the blood, it signals the vessels to relax and expand, widening the arteries and increasing blood flow. With optimal levels circulating the body, it efficiently delivers nutrients and oxygen to organs, tissues and working muscles, thereby bolstering your immunity to foreign anti-bodies. Moreover, as the oxygen-rich blood transports vital nutrients to strengthen the body, it also removes carbon dioxide which expels toxins and waste components. Activate the nitric oxide process with regular aerobic and anaerobic activity – cardio and strength training.

• With the inclusion of physical fitness into

your daily routine, it will help to stimulate mood-boosting endorphins. As the body’s natural pain killer, endorphins help to reduce stress hormones. These negative hormones can weaken the body, making you susceptible to viruses and other illnesses. Keep exercise sessions within a moderate duration, as intense, prolonged workouts may suppress the immune system. Thirty to 45 minutes of moderate exercise; 15-20 minutes of vigorous activity.

STRESS Prolonged worry and stress can have an adverse effect on your natural defences. When you’re feeling anxious, the sympathetic nervous system revs the body into high gear, flooding it with the stress hormones adrenaline, noradrenaline and cortisol, upsetting its balance. With the trigger of these hormones, it can lead to a weakened immune system, thereby disarming our natural killer cells. With an increase in heart rate, blood pressure and stronger vascular contractions, it may impair our immunity, promoting inflammation and making us vulnerable to free-radical attacks. IMMUNITY ACTION PLAN

• Cultivate a daily regimen of meditation, prayer, journaling, yoga or breathing exercises. By implementing relaxation techniques and mindfulness practices, it may help to boost activity in the area of the brain responsible for feelings of serenity and joy.

• Get a good night’s sleep, as this is your body’s time to replenish and restore itself. A lack of it can impede cognitive function and produce cortisol. Aim for the recommended 7-8 hours.

• Ensure you’re taking in a daily dose

of laughter. A sense of humour is essential for producing endorphins that improve mood, self-esteem and induce feelings of calmness.

• Manage your negative news and

social media intake. Although it’s good to be informed, consider keeping it to a minimum.

HYGIENE Practice good personal hygiene to lower your risk for illness, commonly spread through viruses and bacteria. By maintaining a regimen of cleanliness, it prevents an environment ideal for germs to grow, which could leave you vulnerable to infection. Avoid the spreading of germs by paying special attention to your hands and mouth - common transmitters for viruses. IMMUNITY ACTION PLAN

• Sanitize. Touch points such as light switches, toilet handles, elevator buttons, handles, handrails and gasoline pumps are some of the most common surfaces viruses are likely to live. Be sure to disinfect these touch points and get into the habit of washing your hands often and thoroughly - 20 seconds is recommended (or sing “Happy Birthday” two times!).

• Avoid touching your face – eyes,

nose and mouth, as viruses can be transmitted from face to hand or from hand to face. If you need to cough or sneeze, use a disposable napkin (then wash your hands) or cough/sneeze into the inside of your elbow.

Strengthen your immunity with lifestyle and dietary changes to take down any pathogenic threats. With a few healthy inclusions in your daily regimen through physical fitness, diet, stress management and personal hygiene habits, you can boost your body’s natural defence and safeguard your health. Optimal health begins with a healthy immune system.

DANIELA DEFEO is a certified health coach, published health/fitness author and wellness ambassador. She encourages a holistic approach to wellness by advocating the importance of nutrition, exercise, self-care and sustainable living. Connect with her for fitness/nutrition programs, tips, advice and insightful articles on all things health and wellness.  DEEVITAREFLECTIONS  DEEVITAREFLECT  DEEVITAWELLNESS.COM

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


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is a Functional Nutritional Therapy Practitioner and owner of Live Nourished, based in Victoria. She offers one-on-one nutrition consulting online, specializing in digestion, and women’s health. Katarina loves all things health & wellness related and is passionate about non-toxic living and clean skincare. She creates nutrient-dense recipes and shares them on her Instagram page and blog. FUN FACT “I lived in England for 4 months and have traveled to 13 countries!”

 JEN WEARE is a registered holistic nutritionist, belief clearing practitioner and owner of

Hol:Life Hub. She is passionate about plant-powered living and teaching others how to transition to a plant-powered diet without feeling overwhelmed or deprived. Her goal is to inspire others to become pro-plants and live more compassionately. FUN FACT I like to keep things fresh! So out of the blue, I shaved off my hair this summer to raise money for Lily’s Place Animal Sanctuary.





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 LARA RAE, Chef & Certified Nutritionist behind

The Healthy Garage, fuses together the mechanics of healthy eating and nutrition. Whether encouraging her toddler to explore the wonders of nutritional yeast (call them cheese flakes) or running the kitchen of a high-end health retreat; she is always ready to inspire with simple, healthy recipes to keep your engines nourished. FUN FACT I find myself planning Thursday’s dinner on Sunday. It drives my husband crazy.  THEHEALTHYGARAGE.COM  HEALTHY_GARAGE  HEALTHYGARAGE

 NICOLE CHAU is an optometry student and a health advocate for millennials (and more) in the Toronto area. She started an Instagram page to share her passion for everything health and wellness and to create a community of like-minded individuals who support and inspire one another.

FUN FACT "Since starting Good Health Pretty Life, I have a newfound love for modeling and photography but I have always loved singing and playing guitar!"  GOODHEALTHPRETTYLIFE

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


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Give Santa a Hand with These Ho-Ho-Hot Must-Haves for the Foodies on Your List

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Skin Care with a Conscience

Lifance’s founder and clean cosmetic chemist Shannon Lifance shares the story of how a serious health matter led her to start a clean, vegan skin care line of her own.


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“ In an industry with so many synthetic options, we prefer the real versions of botanical and marine ingredients that support a flawless, radiant, bright complexion.” Can you tell us more about Lifance’s approach to skin care? What do your products deliver and how do they do it? At Lifance we create powerful, non toxic, anti-aging formulas with high concentrations of potent botanical ingredients from land and sea. These ingredients have an extraordinary impact on facial skin. We like to say we have taken natural skin care to a supernatural level! Lifance delivers the results women and men expect and deserve without compromising their health for their beauty. Our formulas are overflowing with scientifically proven, results-driven, and anti-aging ingredients. Natural skin care can be powerful when ingredients are incorporated in high concentrations, so they are effective. The ingredients approved for our precious formulas have multiple, powerful properties that address your specific goals to promote healthy, youthful skin. I personally have super sensitive skin so Lifance formulas are designed for all skin types, including sensitive and problem skin. Why did you start this business? Is there a story behind it? Following a decade long, life changing auto-immune illness, I realized I needed to reduce inflammation and remove toxic products from my life. I started with removing inflammatory foods, toxic cleaning products and I was surprised to find out that the skin care I was using at the time was littered with potentially toxic and unnecessary ingredients. I remember thinking at the time - “Is this what it takes to make good skin care?” The answer is absolutely not! I found it difficult to find truly natural, serious, anti-aging skin care. I wanted skin care I could trust and I knew I could create something powerful - formulas with the utmost integrity. I needed to undergo a very serious, complicated

surgery to get my life back. I made the very big decision to undergo organ removal and reconstruction, which entailed a 7 hour surgery and almost 2 weeks in the hospital. With renewed focus and energy on living a clean life, I set upon a 2 year journey to bring Lifance to life. Along with my degree in Biological Sciences, extensive training in Cosmetic Formulation, years of research and hundreds of experiments, Lifance was born! I wanted it all - pure and highly effective skin care. I wanted this for me and I wanted to share this with the world! As the founder and chemist, I have the luxury of formulating with the very best ingredients and incorporating them in maximum concentration levels. Clean chemistry in complex formulas is the Lifance beauty secret! In the Lifance laboratory, we perfect ingredient combinations while respecting the unique properties of each one. Each formula is a delicate composition of skin transforming ingredients. Our formulas are overflowing with technologically advanced, bio-available, peptide and meristematic botanical stem cell technology, concentrated ferment filtrates, ceramides, enzymes, essential vitamins, minerals and collagen promoting, active botanical ingredients. These “powerhouse” ingredients are proven to provide critical hydration, plump and smooth fine lines and enrich the health and structural integrity of the skin. In an industry with so many synthetic options, we prefer the real versions of botanical and marine ingredients that support a flawless, radiant, bright complexion. Our formulas focus on 4-8 key ingredients, making each ingredient highly effective in its anti-aging properties. The fewer the ingredients in each formula, the higher the concentration each ingredient can have. We believe ‘more is better’ but when we say more, we mean more of each ingredient. I may be getting all “chemistry nerdy”, but this matters, it matters to the effectiveness of the formula and that’s something we all want!

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What were your first big wins on the road to building your company? Our most rewarding wins are hearing from our customers who share the success they have after a short time on the Lifance regimen. We love hearing that our formulas have solved their skin issues and significantly improved the health of their skin after spending hundreds of dollars on skin care that didn’t perform. Our first big “sales win” was in a spa that carried a really big name skin care company. I remember thinking we were the small fish up against a big fish. I worried about how we could possibly compete. We were blown away when our formulas started flying off the shelves! Women (and men) appreciated that we were a Canadian company, manufacturing in small batches and they appreciated knowing the maker. Our intentions are customer driven, to push the boundaries of skin care science, to make the best skin care possible, NOT the most profitable skin care possible, and it shows in each and every bottle. What are the most challenging things about running a skin care line? Creating too many products! As the chemist, I am constantly drawn to the latest developments in ingredient technology. I buy skin care ingredients like some women buy clothes! I am constantly writing new formulas to bring you the most current skin care


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science. Helping people understand what’s in the skin care they are using is key to me. We should know what we are putting on and in our bodies. Our skin is our largest organ. I suggest you pick skin care that doesn’t have a “long laundry list” of ingredients and understand the purpose of just the top 5 ingredients. Ask yourself, are these the “ingredients that matter?” they should be, as the ingredients at the top of the list are in the highest concentrations. People ask me all the time, why it is that a skin care ingredient list so hard to read? The answer is, because it is written in a foreign language, by law. Unlike food packaging that is written in English, skin care (any topical product) must be written in Latin, INCI (International Nomenclature) and unfortunately this makes it hard for people to decipher. The good news is - the cleaner the ingredient list, the more words you will recognize. Another big challenge is getting the word out about Lifance Super Natural Skin Care! Every dollar goes into our formulas, not mass marketing, advertising or paying fancy actors to promote. This means we rely on our amazing referrals, hundreds of amazing reviews and our customers telling their spas, beauty boutiques, natural health food stores and their friends about what we have created. What specific challenges does having a cruelty-free company pose for you? Cruelty-free is super important to us as we are animal lovers! We are honoured to be registered and recognized by Leaping Bunny. We are a Vegan company so cruelty-free was easy for us, although whenever we introduce a new ingredient to a formula we investigate to ensure it is truly cruelty-free. I am shocked there is still testing on animals in order to make ingredients for skin care and cosmetics, it is not an existence we would want for our beloved pets. What’s your vision for the future of your business? We are super excited to expand across Canada. We are excited to partner with beauty boutiques, spas and salons and natural health food stores that want to bring to their customers, clean, powerful, Canadian made skin care. We would be honoured to be a powerful choice for their beautiful customers!  LIFANCESKINCARE.COM  LIFANCENATURALSKINCARE

Visit to learn more.


TIRED OF BEING TIRED? You can probably relate: between juggling her job and family, she was constantly exhausted. She put off going to the gym because, well…she was just too tired. Some nights, making dinner seemed like a heroic task. Then Amanda learned that she was suffering from iron deficiency, the most common nutritional deficiency worldwide. Amanda turned to Floradix, an easily absorbed, plant-based, liquid iron and vitamins formula that has been helping women reclaim their energy for over 60 years. If you can relate to Amanda—the constant fatigue, pale skin and dark circles under your eyes—it’s time to reclaim your energy with Floradix.

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Gut health nutritionist Jayde MacLean shares with us how a life-long struggle with her digestive system has helped her reclaim her health and in turn, can help others do the same.

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Can you tell us about your journey to becoming a gut health nutritionist? I’ve struggled with my health for as long as I can remember. As a baby, doctors were unable to help me heal from severe gut problems as they were not able to find out what was wrong with me. As a child, I had a suppressed immune system which led me to rely on rounds and rounds of antibiotics for various illnesses. At the age of 13, my health became quite bad and I was missing a few days of school a week. I was having intense stomach pain and experienced a range of symptoms from vomiting, IBS, fatigue, rashes, ulcers in my mouth, fainting and constant migraines. I began seeing many specialists and was eventually diagnosed with celiac disease. Celiac disease is an autoimmune disease that triggers an immune response in the small intestine when an individual consumes gluten. I went strict gluten-free following my diagnosis but was still not well. During my high school years, I developed anxiety and was still having stomach issues even after following a gluten-free diet. My thyroid, B12 and iron levels were so low and I had no energy. Near the end of college, I began having anxiety attacks and developed severe insomnia. To help me cope, I was prescribed antidepressants and sleeping pills. Nearly two years went by of consistently relying on the medication to just get me through each day. I began to react poorly to the medication. I knew this wasn’t the life that I wanted. I started to ask myself, why is everyone so sick? I became intrigued with reading nutrition blogs and stumbled upon one that talked about a school in Toronto called The Institute of Holistic Nutrition. Six months later, I took the plunge and quit my full-time job to go back to school to learn how to heal myself and others. This was the best decision I have ever made. I learned to fuel my body with whole organic foods to heal and reclaim my health. This is how my passion for gut health came to be!


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What are the links between gut health and functional immune systems? The connection between the gut and the immune system is huge, since nearly 80% of our immune system resides in our intestinal tract. This makes gut health crucial for supporting a healthy immune system. There is an ongoing beneficial relationship between the gut microbiome, the foods that we consume, and overall immunity. The gut microbiome consists of microorganisms such as viruses, fungi, good and bad bacteria. In our intestinal tract, we have over 500 different species of bacteria that have crucial roles that influence our overall health including our immune function. If we have a healthy balance of these bacteria, they can help to strengthen our immune system and fight off potential invaders like bad bacteria, fungi, viruses and parasites. If the intestinal lining is damaged (intestinal permeability), the microbes in the gut can enter through the intestinal lining and can end up in areas of the body where they do not belong such as in the blood and organs. This is why supporting the gut is one of the best ways we can support our immune system and overall health. Celiac disease is so difficult to live with. For those who might not be aware of this condition, how does it show up in daily life and what do we know about its causes? When I was first diagnosed with celiac disease in 2003, I only knew of one other person with the condition. I found it quite challenging because there was not a lot of support or resources at the time. Thankfully today, celiac disease is better understood and many individuals are finding the support to navigate and heal from the disease. The daily life of someone can vary in symptoms but most commonly, individuals will experience gastrointestinal disturbances, nutritional deficiencies due to the small intestine being damaged, severe fatigue, skin

rashes, blisters and vomiting. Some people are shocked to hear that mood disorders like anxiety and depression can be linked with celiac disease. This was a big area that I had struggled with but once I began working on my gut health, I began to see a positive change in my mood. A combination of predisposing genes and consuming gluten-containing foods can contribute to the development of celiac disease. Other considerations for its cause can be gastrointestinal infections, an imbalance of gut bacteria and chronic stress. Those who have a family member with celiac disease can have a higher risk of developing the disease. Celiac disease does run in my family. What are a few nutritional guidelines you follow in your own home in order to be as happy and healthy as possible? Since my husband and I both have had health issues, we both have decided to make our health top priority. Thank goodness I love to cook because I make the majority of our meals from scratch. We have both seen a tremendous improvement in our health from home-cooked meals. We still eat foods like pizza, bread, pasta…but different versions. I make homemade pizza dough that is gluten-free and high in fibre and we use gluten-free cassava flour pasta with marinara. We make sure to add in a variety of different vegetables into our meals and aim to consume 30+ different plants each week. I always tell my clients to focus on eating the rainbow because our good gut bacteria love to feast on plants! Focusing on eating organic when possible has been helpful on my healing journey. We have connected with many organic local farmers in the area and have been able to purchase from them in bulk at a lower price. We even started a small garden of ourselves this past summer! My family is also mindful of the sugar we consume as sugar can feed the bad bacteria in the gut. We opt for small amounts of raw honey or pure

maple syrup when we want a little bit of sweetness like in the immune-supporting gummies recipe. How do you help people with digestive issues to maintain hope in their healing journeys? Having digestive issues can be incredibly draining physically but also mentally. I share my health story quite often to give others hope that healing is possible. I also like to encourage my community to focus on small mindset shifts to support their healing. Instead of saying things like: • “My gut will never heal.” • “I need to accept my symptoms.” • “This diagnosis is forever,” or, “Nothing will work for me.” Focus on words of affirmation such as: • “My gut is healing every day.” • “My body heals and strengthens with every bite I take.” • “Every day, in every way, I’m getting healthier and healthier, and feeling better and better.” • “My digestion is strong because my mind is calm.” These small mindset changes can make a huge difference while on the healing journey. Healing is possible but it is important to be aware that it takes time. What’s one thing that someone with digestive issues can do today to start a healing process? Each person will be unique when it comes to gut healing. A few areas that everyone can begin to focus on would be to reduce stress, receive adequate amounts of quality sleep and to focus on nutrientdense foods. We need to create an environment within our body where our gut microbes can thrive. If the microbes are thriving, they will help to support us to do the same!

What’s your vision for the future? This year, I feel that I have been more open and accepting of what the future might hold. I am excited to be able to inspire and to support others on their gut healing journey. I am going with the flow and am excited to see what avenue my business will take me. My passion is being in the kitchen and making delicious foods that heal. I want to be able to continue to share my passion and to inspire others. Who knows, maybe I will write a cookbook one day! Now that my son is two, I am looking forward to teaching him about health and getting him in the kitchen with me. He is always so eager to do some gluten-free baking with me. The future is exciting because it can take you to places you never expected.

“ …supporting the gut is one of the best ways we can support our immune system and overall health. ” V I S TA M A G A Z I N E . C A




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Chicken Soup


• 6 medium carrots, chopped • 6 celery stalks, chopped • 5 garlic cloves, minced • 1 medium onion, chopped • 1.5 lbs. pre-cooked chicken, chopped • 2 tbsp Italian spices • ¼ tsp dried thyme • 2 tsp dried rosemary • 8 cups chicken bone broth • water as needed to fill pot • 1 tsp sea salt • 1 tsp black pepper • fresh basil or cilantro for garnishing • avocado oil for cooking

Instructions 1 In a large pot, place the carrots, celery and avocado oil on medium heat. Cook for 10 minutes to soften. 2 Add the garlic and onions and cook for an additional 5 minutes. 3 Next, add the pre-cooked chopped chicken, Italian spices, thyme, rosemary, broth, water, salt and pepper. 4 Let the pot simmer for 20 minutes to take on the flavour. 5 Top with fresh herbs like basil or cilantro. 6 If you like it spicy, you can add in some red pepper flakes.

Immune-Supporting Gummies

Ingredients • ¾ cup lemon juice • 3 tbsp raw honey • ½ cup grass-fed gelatin • 1 cup hot water

• ½ cup room temperature water • 1 tbsp cinnamon • 3 inches ginger

Instructions 1 In a small saucepan on high heat, boil 1 cup of water. 2 Turn off the heat once it has boiled. Remove from the heated element to allow it to cool down. 3 Add in the gelatin and whisk well. 4 Next, add the lemon, ginger, cinnamon and 1/2 cup of water to a high-speed blender. Blend on high until the mixture is smooth. 5 Slowly add the mixture to the water and gelatin. 6 Once the mixture has cooled, add in the raw honey and mix until well combined. 7 Pour the mixture into moulds and place it in the fridge for approximately two hours. Enjoy!

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6 Simple Ways to Strengthen Your Immune System KELLY EBBERT

Did you know the winter season can wreak havoc on your immune system? The flu thrives in dry, chilly environments and can spread when you least expect it — even at the family holiday party. Due to shorter days, we also lose out on important vitamin D, which can impact our immune health, leaving us more susceptible to disease.


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Interestingly, the endocannabinoid system works in congruence with the immune system to maintain balance. One of the system’s primary receptors, known as the CB2 receptors are found primarily within immune cells to support system response. Why not supplement a little cannabis into your immune boosting routine for good measure? Let’s dive into 6 quick tips about boosting your immune system this winter while enjoying cannabis. 1

Socially Distanced Cannabis

Socialization could be a key component to strong immune health. Research shows that those who have strong social ties might be less likely to get the common cold. While socializing has largely moved online, cannabis may help boost the immune system through the power of connection. In order to combat loneliness resulting from lack of social interaction, try socially distanced cannabis use with friends. Grab an edible and hop on Zoom, where you can engage in fun games like trivia or battleship, while partaking in quality social cannabis consumption. 2

Practice Good Sleep Hygiene

Getting a good night’s sleep is another excellent way to support your immune system. During sleep, your body produces proteins known as cytokines. These cytokines help the body regulate immune function and inflammation. Without enough sleep, cytokine production may reduce, which could negatively impact the immune system. By getting adequate sleep, your body can be ready to fight infections. Sleep aids can be an effective tool to ease into a nightly sleep routine. Green Roads’ CBD sleep line, features melatonin which is known to tackle insomnia and help you get quality sleep. By adding in helpful supplements such as melatonin, you’re letting your body know that you’re on the defensive against common viruses like cold & flu and strengthening your overall immune system.


Green Roads’ CBD sleep line

“Our bodies are complex, but that doesn’t mean keeping ourselves healthy has to be.” 3

Eat Whole Foods

Health professionals often say great diets strengthen the immune system. Consuming whole foods, like root veggies or vitamin C packed citrus fruits gives your immune system a little something extra to fight disease. Luckily, hemp also contains vital vitamins and minerals, like Vitamin B6 and magnesium, to expedite the process. According to Cleveland Clinic, Vitamin B6 supports biochemical reactions in the immune system. Magnesium is known to aid in nearly 300 different chemical processes throughout the body. Add hemp to your next bowl of salad and be sure to fill it with other nutritious foods like salmon, bell peppers or kale to round out your diet and support your immune system to the fullest. Vitamin D is also known to help fight infections and reduce inflammation. You get Vitamin D by spending time in the sun, but this is more challenging during the winter months. Look for foods and supplements rich in Vitamin D. Prime foods to bolster Vitamin D intake include tuna, egg yolks and fortified foods like milk and cereals. Some CBD brands have also enhanced their CBD products with Vitamin D to support immune function, which you can toss into a smoothie, shake and go! 4


Exercise boosts the immune system by promoting good circulation throughout the body. According to Harvard, “good circulation allows the cells and substances of the immune system to move through the body freely and do their job efficiently.” Hitting the slopes or taking the kids sledding is an excellent way to get outside and get exercise during wintertime. According to yoga professionals like Dee Dussault, consuming cannabis before practicing yoga can offer an openness to support operations that may not typically be accessed in day to day life. It can tune the body in with the routine and flow of the session. Some yoga practitioners have claimed that cannabis use during yoga has helped them to still their minds and center their focus.



In line with the calming nature of yoga, quelling stress levels is key in immune system support. Stress, especially long term, can impact the immune system by lowering immune response, which could make you more susceptible to infection. Practice cannabis assisted stress reduction! Enjoy your cup of cannabis infused coffee while listening to relaxing music or immerse yourself in a THC infused bath to wash away tension. Another great way to reduce stress is by practicing meditation. Meditation has shown to reduce cortisol levels and inflammation-- relieving additional stress on your immune system. The best part? It doesn’t take that much time. A simple routine consists of sessions ranging 10-15 minutes, a few days a week. 6

Wash Your Hands

Washing your hands is fundamental in supporting immune health. Essentially, hand washing grants you a barrier from germs. Most germs that spread through touch are rinsed away when hands are washed, so when you do something by accident, like touch your face, you’ll be less likely to get sick. Wash your hands with warm water and apply enough soap to cover your hands. Vigorously scrub for 15-30 seconds, cleaning often missed spots such as between the fingers, your palms, fingertips and wrists. Rinse thoroughly and be sure to turn off the sink with a towel. If water is not available, be sure to use hand sanitizers that are at least 60% alcohol based. Thankfully, CBD brands around the world have been working hard to create hand sanitizers as they remain scarce in these challenging times.

KELLY EBBERT spends her time writing and researching to make the world a little brighter. She seeks to help people feel

Our bodies are complex, but that doesn’t mean keeping ourselves healthy has to be. Use this guide to protect yourself and your family this winter. Keep your body in balance with the support of cannabis, and remember even the healthiest of us still get sick, but keeping our immune systems strong is the best way to protect ourselves.

comfortable in their own skin. You can find her meditating or enjoying the simple beauties life brings.

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 UPTON’S NATURALS, an independently-owned, ethical vegan company based in the United States, is the first to make pre-seasoned, heat-and-serve, natural jackfruit available in Canada. With more than three million vegans or vegetarians in the country, the launch of this easy-to-prepare, whole-food meat alternative couldn’t be more timely.  UPTONSNATURALS

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Under the Weather Kitchen Comfort



You definitely don’t need to be fighting a cold to enjoy these nostalgic, Immune-Boosting Comfort food recipes – with a twist!

Growing up, whenever I started feeling a little under the weather, my grandma would make me a sandwich of some kind and canned tomato soup with lots of dill. It truly was so comforting, and made me feel better almost instantly! Today, not much has changed — except for my recipe! I still gravitate to hot soup and a sandwich when I’m in need of that warm familiar hug. My Roasted Garlic, Tomato & Red Pepper soup recipe is a twist on the classic but oh so easy to make! It is flavourful and creamy, and perfect for dipping soft, gluten-free bread into! Start by roasting a tray of immune boosting vegetables like, lycopene and vitamin C rich tomatoes, as well as red pepper and a whole head of garlic! Garlic is an excellent immune booster, acting as a natural

antibacterial and antifungal agent. It may seem like a bit much to add a whole head of garlic, but when it is roasted, it caramelizes and the strong flavour cooks down and becomes so deliciously sweet. Add a touch of vegetable stock, and coconut milk, quickly blend, and you have a perfect soup that will satisfy all winter long. Any delicious soup needs a side sandwich. My Golden Turmeric Salmon Salad Sandwich is a welcomed twist on the classic. It has crunchy celery, red onion, chopped apricots for sweetness, and almonds for extra cold-fighting vitamin E! Salmon contains omega-3 fatty acids and vitamin D which are also great for boosting the immune system. Lastly, Turmeric is known to be great for fighting inflammation in the body and is always a welcomed add in during cold and flu season in my opinion!

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Golden Turmeric & Apricot Salmon Salad Serves 2


Roasted Garlic, Tomato & Red Pepper Soup Serves 4


Ingredients • 2 pounds fresh on-the-vine tomatoes, quartered • 1 large red pepper, stem and seeds removed, and roughly chopped • 1 small yellow onion, roughly chopped • 1 small head garlic, halved widthwise • 2 tbsp olive oil • ½ tsp dried basil

• 1 can wild caught salmon, drained • ¼ cup finely diced celery • 2 tbsp finely diced red onion • 4-5 dried apricots, finely chopped • 2 tbsp chopped almonds • 2-3 tbsp mayonnaise • 1 tsp dijon mustard • 1 tsp lemon juice • ½ tsp curry powder • ½ tsp turmeric • salt and pepper, to taste • 4 slices gluten-free bread of choice

• ½ teaspoon thyme • 1 tbsp coconut sugar • 1 cup full fat coconut milk • 1½-2 cups vegetable broth (see Note) • small handful fresh dill, roughly chopped • ¼ tsp red pepper flakes, for spice (optional) • salt and pepper to taste

1 Add the salmon to a bowl and break it up into small pieces with a fork. Add the remaining ingredients, and mix well. Season with salt and pepper to taste. 2 Evenly divide the mixture and sandwich between two pieces of gluten-free bread. Enjoy.

Directions 1 Preheat the oven to 425° and line a large baking sheet with parchment paper. 2 Spread the quartered tomatoes, red pepper, and onion on the baking sheet and place the halved garlic pieces in the center. Drizzle evenly with olive oil, and sprinkle with the basil and thyme. Season generously with salt and pepper, and gently toss together. Make sure the garlic is laying cut side down on the baking sheet. Roast for 35 minutes, until tomatoes and peppers are lightly charred and cooked down.

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

3 While the vegetables are roasting, heat the coconut milk and vegetable broth in a pot over medium heat. When the vegetables are done roasting, squeeze the caramelized garlic out of it’s skin, and transfer to a high speed blender with the vegetables, hot liquid mixture and the remaining ingredients.

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

4 Blend on high speed until completely smooth and creamy. Taste, and season with more salt and pepper if necessary. Serve hot with a drizzle of olive oil, pinch of pepper flakes, and fresh dill.

recipes using fresh seasonal food that inspire others to make healthy choices and find confidence in the kitchen.

Note: 1½ cups broth makes for a thick creamy consistency. If you prefer a looser consistency, add an extra ½ cup.


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Microbiome Power for Immune Health CRYSTAL HUGHES

Our microbiome is a group of organisms (bacteria, fungi, protozoa, and viruses) that live on our skin and inside the human body. The microbiome has around 38 trillion microbes and weighs as much as five pounds! Technically, we are more microbes than we are human cells, if you can believe it. That’s why it is essential to care for the health of our microbiome.


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Our gut microbiome has developed an encompassing relationship with our immune system. They regulate one another and cooperate to support each other. Approximately 70-80% of our immune system lies in the lining of our gut. When we help support our microbiome’s diversity and richness, our immunity response is more capable and stable. So it is vital to aid and support our microbiome through the food we eat and our environment. Ways to support your microbiome with food: • Avoid foods like processed sugars, artificial sweeteners, refined carbs, and highly processed foods, all of which harm microbe health. • Adopt a plant-based fibre-rich diet that includes sprouted whole grains, fruit and vegetables, and legumes. • Increase prebiotic foods like onions, garlic, bananas, artichokes and asparagus. • Increasing fermented foods such as kombucha, cultured vegetables, miso, and kefir can also help add more microbial diversity to your gut microbiome. Ways to support your microbiome through the environment: • Get outside. Getting out in nature introduces our bodies to beneficial microbes in the air, trees, water and soil. When it is cold out, bundle up and do some snowshoeing, skiing, or walking into the woods on packed snowy trails. • Reduce chemical cleaning sprays in your home. Disinfectants can kill viruses when needed, but it can also kill beneficial microbes in our homes when overused. • Reduce stress. Stress has an impact on our immune health and our microbiome. Participating in meditation, stress reduction techniques and exercise can all help reduce stress levels.

Roasted Vegetable Curry Bowl Makes 2 bowls Keep warm this winter with this roasted vegetable curry bowl while at the same time supporting your microbiome with plant-based fibre, cultured vegetables and legumes.



Vegetables • ½ medium (350 grams) buttercup squash • 1 large cooking onion • 2 large carrots • ½ small head (350 grams) cauliflower • 2 tbsp mild curry powder • ½ tsp cumin • ¼ tsp coriander seeds, ground • ½ tbsp maple syrup • ½ tbsp avocado oil • 2 cloves garlic, minced

1 Preheat oven to 400°F. Slice squash in half, scoop out insides and slice half of the squash into thin slices, leaving the skin on.

Mung Dahl • ½ cup mung dahl beans • 1 tsp mild curry • tsp coriander seeds, ground • ¼ tsp cumin • 1 tsp maple syrup • 1 cup canned coconut milk • ½ tsp freshly ginger, grated • 1 garlic clove, minced Toppings • Fresh cilantro • Cultured Vegetables

FUN FACT: Butternut squash skin is edible when roasted and contains extra fibre.

2 Cut cauliflower, onions, and carrots into large chunky pieces. This helps them cook evenly with the squash pieces. 3 Place vegetables into a large bowl and toss with oil. Next, sprinkle on spices, a pinch of salt and pepper, maple syrup, and minced garlic. Stir well and pour vegetables onto a lined cookie tray. Place into oven and cook for 22-30 minutes until edges of vegetables are a little browned. 4 While vegetables are just in the oven, place mung dahl bean into a saucepan with 1½ cups water. Bring to a boil and add a pinch of salt and pepper. Cover and turn down to simmer for 15 minutes. Then uncover, stir, and add garlic, fresh ginger, maple syrup, coconut milk from a can, and spices. Stir and keep on simmer, uncovered often stirring until mixture thickens and dahl is soft. 5 To assemble, place roasted vegetables into two bowls, top with dahl coconut mixture, fresh cilantro and cultured vegetables. Serve hot.

CRYSTAL HUGHES is a plant-based lifestyle expert and the creator of HeartFully Nourished, a blog filled with healthy nourishing plant-based recipes and wellness articles. Crystal is a registered holistic nutritionist with a passion for helping people live a fully nourished life. She is a professional food photographer, and her work has been featured in international magazines.  HEARTFULLYNOURISHED.COM  CRYSTALHUGHES

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Trudy Stone

Trudy Stone, author and certified culinary nutrition expert, shares how a humbling experience motivated her to pursue a career in nutrition in order to help others prevent and treat disease. You once “hacked your body and mind” to lose 30 pounds. Can you tell us a little bit about that? Who knew that a visit to the bathroom could be so transformational?! While at work one day, I paused for a bathroom break and as I was heading in, my coworker was right behind me. As we were chatting through the stalls, I had a bit of a tough time buttoning my pants. That’s when the most embarrassing thing happened – the button flew off right into the stall next to me. I was mortified and sheepishly retrieved my gallant little button, wondering how I was going to exit the stall with dignity intact. I decided right then and there that I was NOT BUYING bigger pants – I was going to lose weight for good! So, I began studying experts from the most respected scientific organizations around the world and started to implement the strategies I had discovered on myself. To my surprise, I lost 30 lbs! I didn’t know it at the time, but the tips and strategies I had developed became lifestyle habits and I no longer have an immense struggle with willpower. My newfound knowledge inspired me to pursue a career in nutrition helping others unlock the power of food to prevent and treat disease. What does a day of culinary nutrition work look like? No two days are ever alike but I make sure to start each day with something that is just for me. Usually this means reading something inspirational as soon as I wake up, followed by a 10 minute meditation and exercise. Then it’s off to the kitchen where I whip up a smoothie or some eggs to give me the power I need to face the day. If it’s the weekend then I’m definitely making blueberry coconut flour pancakes! Mornings are usually spent checking in on my 1:1 clients to provide them with any nutritional support they need. Depending on the day of the week, I’m either teaching online workshops for my corporate clients, recipe testing or recording podcast episodes for Mind Your Body. What’s one “mental hack” women can put into practice today to lose weight? Respect and love your body as it is now especially if you’re trying to lose weight. The average person has 60,000 thoughts a day and each thought influences the chemical messengers in your brain and how your body functions - 80% of those thoughts


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are negative thoughts because unfortunately our brains are hardwired to think more negative thoughts than positive ones. If you desire to release weight, it’s important to start respecting your body now as it’s hard to have a healthy relationship with yourself if you are overly critical of your body shape. What do most people not know about brain health and nutrition? That your gut is your second brain. Although it’s starting to garner more attention, many people are unaware of the connection between the gut and brain. The vagus nerve connects the gut to your brain and sends signals in both directions. The relationship between the gut and the brain is bidirectional - this simply means that they talk to each other. Your gut sends messages to the brain and your brain sends messages to the gut through chemicals called neurotransmitters. For example, the neurotransmitter serotonin contributes to feelings of happiness. Studies are now showing that serotonin is actually produced in the gut, which is why maintaining proper gut health is key for improving your mood and reducing stress. Tell us about your book, Unbreakable. Out of all the habits you teach in this book, what’s the one that helps you the most? It is developing stress management. Stress plays a big part in our overall health and most importantly, the ability to lose weight, avoid disease and live a healthier lifestyle. Continued stress also takes a toll on your immune system. One of the tips I mentioned in the book that is a non-negotiable for me is having a wind down routine before bed. I turn all the lights down low and shut off all electronic devices in order to increase the body’s melatonin production. Next, I diffuse my essential oils and curl into bed with a book 30 minutes before I nod off. This wind down routine is crucial as it helps to send a signal to my body that it’s time to rest.  TRUDYESTONE

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