Vista issue #117 March/April 2018

March /April 2018

No. 117

Healthy Hormones After “The Pill” p50 Collagen Promoting Holistic Practices p22 Anti-Aging Smoothies and Suppers p53 Redefining Core Conditioning p34

Pass the Plants!

Jessica Murnane shares her passion for plant-based eating and endometriosis education

T HE O R GA NI C ENTR EPRENEU R

Lee’s Ghee Founder, Lee Capatina, is Making It p28 P R I N T E D I N C A N A DA

C A N N A .M ED.ED

CBD: The Healing Without the High p32

A DAY IN THE LIF E OF

How Daytime TV’s Cynthia Loyst Stays Sensual p60

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EDITOR’S NOTE

KIM D’EON PHOTO BY KATHERINE HOLLAND @THEKITTYHOLLAND

No. 117 Let’s talk about this moment we’re in for a minute. Last year, the word “feminism” became Merriam-Webster’s word of the year, while this year is being dubbed The Year of the Woman. Despite the dark corners it arises from, our collective show of strength and resolve is on display in glorious ways. As the #MeToo and #TimesUp movements reverberate around the world, more and more women are empowered to stand up for equality and lead the way for a younger generation. This March, as we celebrate International Women’s Day, there is a call to #PressForProgress, so that we can all reach our full potential and I’m proud to stand alongside my fellow females and PRESS! We’re experiencing a transformative moment that we should all be proud of. But, we can’t forget that we’re at the beginning of a huge cultural shift that’s going to take time and endurance to stick with.

Endurance requires strength. And strength requires wellness. That’s what this issue is all about.

I’m a big advocate for “big picture” health. To me, that means finding balance in all the different areas of your life that make you whole: nutrition, rest, stress, love, fitness…ALL of it. As a woman, it takes a bit extra. Not because we have periods, or pregnancy or extra hormonal health issues, (or heels sometimes), but because our worth and our integrity are under constant scrutiny from within and without. We need to know that we are worthy; truly worthy - no matter what. Self-love gives us strength.

It takes strong women to help lift others, which is why I’m so excited about this issue centred on Women’s Health, with an all-star line up of wonder women contributors who are lending their expert wisdom on topics such as rebalancing your hormones after being “on the pill” (p. 50) and why your period should be considered a fifth vital sign (p. 58).

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Meet Jessica Murnane of One Part Plant (pg.

41), who’s created Know Your Endo to help raise awareness about endometriosis, a painfully common but misunderstood condition. Take a glimpse into a day in the life of TV host and sexual health advocate, Cynthia Loyst (pg. 60) and get to know our Organic Entrepreneur, Lee Capatina, (p. 28) who founded a thriving business selling clarified butter with Lee’s Ghee. Read about Valerie Pringle’s mission to end the stigma around mental health issues (pg. 38) and see why celebrity trainer, Koya Webb, wants to redefine core conditioning (pg. 34).

The one thing all of these women have in common is that they’re on a mission to help and they’re putting their best foot forward every day. I admire them all and am grateful for their involvement here. They’ve reminded me to feel optimistic about the year ahead and to take the time to appreciate all the wonder women I’m lucky enough to have in my life.

To progress!

EDITOR IN CHIEF RHN, B. JOURNALISM HONS. Follow me on Instagram @KIMDEONCOM

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

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No. 117

March/April 2018 PUBLISHER

Trent Nellis EDITOR-IN-CHIEF

Kim D’Eon

We’re here to help you

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ART DIRECTOR

Eric McBain PALEO EDITOR

Kirsten Buck FOOD EDITOR

Brittney DesRosiers CONTRIBUTING EDITOR/COMMUNICATIONS

Kristin van Vloten CONTENT STRATEGIST

Stuart Harries COPY EDITOR

Sophie Hughes ADVERTISING

Karen Cliche SOCIAL MEDIA

Amber Spence INQUIRIES, ADVERTISING, SUBSCRIPTIONS

INFO @ VISTAMAGAZINE.C A READ VISTA ONLINE

ISSUU.COM/VISTAMAGAZINEC ANADA

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Prevent is clinically proven to modulate immune system functions Prevail is a clinically-proven broad spectrum anti-viral 3-day 83% effectiveness rate for the common cold and seasonal symptoms

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VISTA MAGAZINE IS PUBLISHED SIX TIMES PER YEAR. SUITE 451, 15216 NORTH BLUFF ROAD, WHITE ROCK, BC, V4B 0A7 CANADA TELEPHONE (877) 905-7771 DISCLAIMER: The opinions expressed herein are those of the authors and advertisers and do not necessarily reflect those of the Vista Magazine publisher, editors, or staff. Readers are encouraged to consult with their health professional before embarking upon any exercise, medical or nutritional changes. Contents of Vista Magazine are copyright © 2018, all rights reserved. Vista Magazine may not be reproduced in whole or in part by any means without written permission of the publisher.

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18 WHOLE FOODS

Enjoy Jujubes!

More than a candy, it’s a super fruit too.

22 Boost Collagen Naturally A holistic approach to building, and supporting, collagen production.

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Available in 3 delicious flavours!

Lee Capatina is Making It The story behind the popular brand of clarified butter: Lee’s Ghee.

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34 FITNESS

The Core of the Matter

Contents

Why celebrity trainer, Koya Webb, wants to redefine core conditioning.

38

NO. 117 MARCH/APRIL 2018

Mental Health Takes The Main Stage

Beloved broadcaster, Valerie Pringle, tackles the stigma around mental illness.

41 Q+A

Pass The Plants!

Jessica Murnane shares the healing power of plant-based foods with Know Your Endo.

50 HOLISTIC NUTRITION

Life After “The Pill”

58 The Fifth Vital Sign

Why you need to pay more attention to your period.

60 A DAY IN THE LIFE

Finding Your Pleasure (on the daily)

A sensual slice of life with The Social’s Co-Host, and sexual health expert, Cynthia Loyst.

Recommendations for rebalancing hormones after the birth control pill.

53 PALEO RECIPES

Mouthwatering Anti-Aging Recipes

Hydrating Jicama Salad with Pan-Grilled Chipotle Salmon and more…

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

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BREATHING ROOM

Redefining Self-Care Your self-care routine can go deeper than mud masks and mani-pedis! Here are three simple, yet powerful, ways to nurture yourself—mind, body, and soul.

Self-care is anything you do to nurture yourself physically, emotionally, or spiritually. It’s not a chore; it’s an activity that refuels you and recharges your batteries. We know that it’s not simply an indulgence (as once was thought), but rather a necessary aspect of your overall health and wellbeing.

Often, if you’ve been living a high stress, self-sacrificial lifestyle, it can be hard to start figuring out what routines might truly relax you. While a simple, passive activity like a spa session certainly counts as self-care, we’ve got three alternate (more intentional) ways to round out your self-care repertoire.

1. Soothing Touch

2. Burn Your Troubles

3. Social Media Detox

When a child is crying, how do you soothe their distress? Hugs, kisses, gentle strokes - of course!

Research shows that you can apply that same, gentle physical touch to yourself in order to reduce stress.

Try placing your hand over your heart and moving it in gentle, slow circles.

Take 10 to 15 minutes each day to write down the things that are bothering you. When you’re finished, burn the list (safely of course). You may even want to find and use a special urn for this ritual.

Spend a little time noticing the ways social media might be bringing negative energy into your life. Then address that negativity in a way that makes sense for you.

That could mean “unplugging” periodically or even blocking people from your feed who stress you out.

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

WHOLE FOODS

Teas to Heal Her There’s nothing like curling up with a cup of freshly brewed tea for soothing your stress and boosting your well-being.

But, while any tea can provide comfort, certain brews can enhance women’s health in specific ways. So, next time you want a restorative tea break, choose these herbs for their healing powers.

BY KRISTIN VAN VLOTEN

Fennel

Since the time of the ancient Greeks, the bulbs, seeds, and leaves of fennel have been used to treat a variety of ailments. For women, fennel’s estrogen-like anethole compounds support hormonal balance, easing menstrual cramps and menopausal symptoms.

Stinging Nettle

Although encountering stinging nettle in nature produces less than desirable results, its medicinal effects in a cup of tea are undeniably positive. In particular, women who suffer from urinary tract infections should harness this plant’s ability to support bladder health.

Raspberry Leaf

During the final stages of a pregnancy, your midwife might recommend raspberry leaf tea to tone your pelvic and uterine muscles, improving your labour experience. Raspberry leaf also contains high levels of antioxidants, including ellagic acid, flavonoids, and tannins, giving its deliciously full-bodied tea potent anti-inflammatory effects.

Milk Thistle

The warm-climate herb milk thistle is mainly known for its liversupporting powers, making it a popular detoxifier. But its cleansing properties can also work in several ways to ease the transition of menopause. It eases anxiety associated with hormonal changes, regulates blood sugar, and supports a liver that is working hard to process hormones and neurotransmitters.

Cranberry

The power of cranberry to fight urinary tract infections is well known, and increasingly, there is research to back it up. But many women who suffer from occasional bloating also find that cranberry tea has a slimming effect. As a natural diuretic, it speeds the body’s ability to flush away water and toxins. And it does so without depleting potassium levels—an unfortunate effect linked with many commercial diuretics.

Chamomile

Tea made from the daisy-like chamomile flower can reduce the anxiety and insomnia all too many women struggle with. Its bioflavonoid chrysin calms the central nervous system and reduces muscle tension, aiding in relaxation and sleep.

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STATS

Clean Self-Care Products In your quest to care for your body or enhance your natural beauty, you may be trying to steer clear of toxic ingredients. It’s not always as easy as it sounds. Here are five statistics to help you clean up your health and beauty routine.

What does it mean to have a clean self care routine? Unless you live in the European Union, it takes a little bit of extra education and special attention. That’s because North American beauty products are much less regulated, and cheap, toxic ingredients tend to find their way into the mix. But as research around the dangers of particular chemicals and compounds used in conventional products mounts, savvy shoppers are learning to read labels, ditch the dirty products, and find alternatives.

Clean up your routine by getting the facts: 1 2 3 4 5

The EU has prohibited or restricted 1,715 ingredients that could cause health problems, compared to only 573 ingredients in Canada Ingredients that many experts put on a “never use” list include: amines, sulfates, parabens, mercury, retinoic acid, and formaldehyde Parabens, which are preservatives widely used in cosmetics and self-care products, were shown to grow breast cancer cells in a 2015 study Research shows that phthalates, which makes the texture of cosmetics smoother, can disrupt hormones and harm reproductive health 1% of the population has a severe sensitivity to sulfites, which act as preservatives in hair and skin products; reactions can include dermatitis and abdominal pain

Thankfully, there are more and more clean beauty stores popping up in neighbourhoods and online that are committed to carrying only non-harmful personal care products.

For a list of some of our faves, head to VISTAMAGAZINE.CA

WHOLE FOODS

Gut Protection Jubube improves digestion by protecting your gut from harmful toxins like ammonia. 40 milligrams of jujube a day, taken whole or in the form of a paste, puree, or tea, can make your gut a more functional and less toxic environment for effective digestion.

Immunity Support

Jujube Fruit for Immunity and More Whether you know them as red dates, Chinese dates, or Indian dates, jujubes have been linked with major health benefits for over 4,000 years. Once upon a time, their juice was added to the candies that still bear their name; nowadays, you can buy them fresh or dried. Known primarily as a powerful immunity booster and digestive aid, these red, sweet-tart fruits can support your health in a number of ways.

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You can get 100% of your daily vitamin C requirement from less than half a cup of fresh jujubes. Vitamin C, of course, is an antioxidant that fights the free radical damage leading to disease and early aging.

Furthermore, research indicates that this fruit might even be able to kill cancer cells.

Mood Booster

Jujubes have traditionally been used as a medicinal food for treating anxiety, depression, and stress. Research on animals shows that the fruit—especially its seeds—may in fact be an effective natural stress and anxiety reliever.

Heart Health

Jujubes are packed with potassium, containing 15% of your total daily requirement in one cup of the fresh fruits. Potassium is known to relax the blood vessels, improving blood pressure, which supports overall heart health.

Better Sleep The flavonoids in jujubes— particularly its saponids—make this fruit especially soothing to your nervous system. That means it can be used as a natural sedative to support better sleep. Try it in a tea before bedtime for best results.

WHOLE HOME

A Cleaner Home, Naturally A clean home is about more than the good scrub or the clean sweep on your typical chore list. To create a toxin-free home, go beyond conventional housework. Here are a few simple, natural ways to truly clean your home, making it the safe, happy, and healthy sanctuary you and your family deserve.

BY KRISTIN VAN VLOTEN

Open the windows

Salt lamps

Essential oils

This is a simple, yet often overlooked, way to clear out any harmful contaminants circulating in the air. Of course, if you live in an urban environment or somewhere with higher levels of outdoor pollution, take care in the way you increase ventilation.

Trickle vents (very small openings in your windows or building envelope) could be a safer option in this case.

Himalayan salt lamps—those pink, chunky, glowing things you’re probably seeing everywhere—are valued for their ability to purify the air. They work by attracting and absorbing water molecules, along with any contaminants they carry, from their surrounding environments.

The contaminants stay locked into the salt, while the water evaporates back into the environment.

For a greener, healthier alternative to conventional cleaning products, choose DIY recipes that incorporate essential oils. Known antiviral and antibacterial oils like lemon and tea tree can be used in simple concoctions that yield major health benefits. For example, add lavender to vinegar and water for a natural cleaner that kills bacteria, smells great, and soothes stress all at once.

Potted plants

Ditch the toxic products

Plants are Mother Nature’s air filters—and they work exceptionally well. In fact, NASA reports that some plants have been able to remove up to 82% of pollutants from certain space stations in less than 24 hours.

Choose plants like aloe vera, peace lilies, chrysanthemums, and spider plants for extra air filtration benefits.

The truth is that some conventional household products contain ingredients that could cause serious health problems. In particular, be sure to rid your home of any products that contain phthalates, parabens or flame-retardants, which have been linked with neurodevelopmental disorders like autism and attention deficit disorder. Fortunately, nowadays it’s easy to find eco-friendly products that give you a deep clean without harmful chemicals.

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Activated carbon air filters You may have seen one on top of your kitty’s litter box? Activated carbon cleans environments by absorbing toxins and chemicals into its millions of tiny pores.

Activated carbon is often used in household air filters to create particularly effective, natural, air cleaning systems.

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4 Natural Ways to Boost Collagen There is one particular protein that stands above all when it comes to preserving the health and radiance of your skin and body: collagen. Here are four effective, holistic strategies to increase this precious protein and look your best. making up 75% of our skin and 30% of the protein in our bodies. It literally holds us together like glue. It is found in skin, hair, nails, tendons, ligaments, as well as many other places.

As children, this precious protein is abundantly rich in our bodies and slowly declines as part of the natural aging process. Studies show that our bodies begin to produce less collagen at around age 25. Factors that rapidly increase the degradation of collagen are UV exposure, eating sugar and other refined foods, stress, and smoking. Healthy eating and other positive lifestyle choices are key in preserving your collagen.

Happily, there are also holistic methods that support continued collagen formation and slow down collagen degradation, improving the health and well being of your entire body.

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1. Topical Skin Care Ingredients to Promote Collagen Vitamin A and Vitamin C are your night-and-day collagen-promoting dream team.

Vitamin A

It’s been scientifically proven again and again: Vitamin A is one of the most powerful topical ingredients for synthesizing collagen production.

Vitamin A (in the form of retinol and retinaldehyde) works its skin regenerating magic while you sleep. Aside from its collagen-promoting benefits, the right forms of vitamin A also regulate healthy cell turnover, keeping your skin looking fresh, radiant and glowing, all year round.

Vitamin C

A vitamin C serum works alongside vitamin A to promote collagen synthesis while brightening and protecting your skin. This protective quality is why it’s so important to wear your vitamin C during the day—it helps to shield your skin from free radical damage and UV collagen degradation. L-ascorbic acid is the most potent form of Vitamin C available but it is also the most unstable, so make sure to choose a product in a powder form to mix directly into a water-based serum every morning.

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2. Supplements That Build Collagen Collagen Supplements

There are over ten different types of collagen in our body and Type 1 collagen is the most abundant, making up almost 90% of this type of protein. Type 1 is considered to be the strongest form of collagen.

Supplementing works both to boost our existing collagen, and to encourage our bodies to produce more.

The most common sources of collagen are “marine” and “bovine” and both of these sources contain Type 1 collagen. Look for the term “hydrolyzed” on the label; this means that the collagen protein will be broken down into smaller peptides, making it easier to absorb.

Collagen supplements typically come in a powder form that dissolves tastelessly into hot or cold liquids, making them very easy to incorporate into your routine.

Vitamin C Supplement

Our bodies require vitamin C to produce collagen. For your collagen supplement to be effective, taking vitamin C the same day is key. Eating lots of vitamin C-rich foods like citrus and berries is another great way to support your own collagen production.

3. Nutritional Foods That Support Collagen Bone Broth

What once seemed like just another food trend doesn’t seem to going away anytime soon, and with good reason. Bone broth, a stock made primarily from the bones and connective tissue of animals or fish, is one of the best sources of natural collagen. Time and time again it has proven to be a transformational food that provides head-to-toe healing benefits. This collagen-rich food heals the gut lining, supports a healthy immune system, detoxifies the body and encourages healthy skin.

Spirulina

Spirulina is one of the most nutrient-dense foods on the planet and it is a powerful protein source for vegans and vegetarians. Remember, collagen is a protein, made up of amino acids; spirulina’s composition is around 65% amino acids, making it a must-have in any collagen-promoting program. Add a scoop of it to your morning smoothie and support your collagen with a great, vegan protein source.

4. Holistic Cosmetic Treatments to Stimulate Collagen

After college, AMANDA

Microneedling

This non-invasive skin rejuvenation treatment uses microscopic needles to target a diverse range of skin concerns, such as acne scars, lines, and wrinkles. It is derived from ancient acupuncture techniques. It has minimal risk and shows long-term results in repairing and rejuvenating skin. The tiny needles glide along the skin, leaving tiny punctures in the epidermis and dermis that encourage the skin’s own natural healing response, which then stimulates the formation of collagen.

Cosmetic Acupuncture

Cosmetic acupuncture works in two ways: first, it helps the body let go of stress, which helps to restore and balance its equilibrium, while calming the mind.

This sets the body up to heal and regenerate on its own terms. I have witnessed clients’ faces appear brighter and softer after releasing tension and stress in just one session.

Cosmetic acupuncture also targets the health and function of the skin more directly via tiny punctures that stimulate collagen production, much like microneedling mentioned above. Plus, cosmetic acupuncture addresses the signs of aging by refreshing and reawakening the skin with increased blood flow, oxygen and the life force energy known in Traditional Chinese Medicine as “chi”. This infusion of energy and oxygenated blood slows down the signs of aging and can soften the appearance of lines and wrinkles.

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BEISEL travelled extensively in Asia and became inspired by Eastern medicine.

She began her initial training as a registered acupuncturist and then went onto study Mei Zen cosmetic acupuncture in California.

Ten years later, Amanda is a skin care expert and founder of an award-winning skin care clinic, SKN holistic rejuvenation clinic, based in Vancouver, BC. She’s been one of the first to combine the powers of Eastern medicine, medical esthetics and skin nutrition. @SKNCLINIC V I S TA M A G A Z I N E . C A

S TO R E . E L L I E B I A N C A .C O M |

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SKIN CARE WITH A SOCIAL CONSCIENCE Ellie Bianca is a proudly canadian social enterprise, all natural, environmentally sustainable, skin care line that recognizes beauty in all forms. We strongly support the empowerment of women through business and education. Our fundamental ingredient, shea butter/oil is personally sourced by Evelyne Nyairo (our founder), from women run co ops in Africa which helps these women gain financial independence.

Ellie Bianca products are centered around raw, unrefined African shea nuts, rich in skin loving properties but also is sustainably harvested and prepared, organic, cruelty free and non -gmo. Our goal is to bring people closer to where their products come from and in doing so, bring people closer to each other and the environment.

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Making it!

Q+A WITH LEE CAPATINA

Former runway model turned ethical entrepreneur Lee Capatina turned a passion for Ayurvedic nutrition into a thriving business bringing the benefits of organic clarified butter to Canada, with Lee’s Ghee.

Her company, Lee’s Provisions, is now expanding into organic teas to tempt taste buds with tulsi. Here, she shares the motivation behind her healthy mission.

Q: For our readers who don’t know, what’s involved in making ghee?

was particularly good for my primary Ayurvedic constitution, vata. I tried my hand at making ghee at home, and after failing a few times, I learned the art of making ghee and fell totally in love with its rich, buttery taste. Working as a model in the fashion industry had led me to believe that all fat was bad and to be avoided at all costs; so it was quite a revelation to learn about the importance of healthy fats and how they can help us look and feel our best.

Ghee is made using an ancient process from India, which removes all of the impurities from butter, resulting in an easier-to-digest form of butter with a very high smoke point. To make ghee, you take good quality butter and simmer it on low heat for a very long time until the milk solids separate and caramelize, turning golden brown. You then strain out the solids, and you’re left the pure butter oil that you can use for anything, from slathering on toast, to melting on veggies, or frying eggs. Since ghee has a high smoke point (up to 250°C), which is even higher than coconut oil, it is one of the safest oils for sautéing or frying. Not only does ghee taste delicious, but the healthy fat makes you feel fuller for longer, fuels your brain, improves your skin and digestion, balances your hormones and gives you energy.

Q: When did you realize that you might be able to turn your home-cooked ghee into a burgeoning business?

My business informally began while I was studying at the Institute of Holistic Nutrition back in 2015. There was a lot of interest in my ghee from students and teachers at the school, so I would stay up late at night making ghee at home and packaging it in mason jars.

I soon decided to make the leap to pursue my business full-time, so I moved my ghee production to a shared commercial kitchen and began selling at local farmers’ markets, where I gained a loyal following.

This gave me the confidence to approach independent retailers to carry my ghee on their shelves.

Q: How did you fall in love with clarified butter?

I first learned about ghee during a workshop on Ayurveda. They taught us about the different ‘doshas’ or constitutions and I learned that ghee

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ORGANIC ENTREPRENEUR

Lee Capatina

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

ORGANIC ENTREPRENEUR

Q: What was your experience like on CBC’s Dragons’ Den?

Q: Tell us about your recent trip to India!

Going on Dragons’ Den was a total game changer because it took the brand from being a small, local business to being in front of an audience of hundreds of thousands. I had no idea what to expect going on the show, but I made sure I was well prepared for any questions the Dragons would ask me so that I didn’t get too flustered. And, of course, I was thrilled about getting a deal with Joe Mimran, who built fashion empires Joe Fresh and Pink Tartan - both brands I had worked for when I was modeling several years prior. Joe really knows how to build brands and he is a great mentor.

Q: Are you still making the batches of ghee by hand yourself ?

No, thank goodness! That was very exhausting doing it all by myself. We now have an amazing production team who makes our ghee, while I mainly look after all the operations and logistics, from sourcing the highest quality organic ingredients to ensuring that the ghee is made correctly and meets our quality standards.

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In January, I was lucky enough to be able to go to India to meet with some of our suppliers for our new line of organic tea blends called Lee’s Tea. This was a great experience as I got to learn more about sourcing teas and visit the Himalayan region of India, where I had never been before. I love visiting India as Ayurveda is so widespread in the culture, and you can find Ayurvedic food, treatments and supplements no matter where you go, which is really inspiring. I hope that one day, Ayurveda will become widespread in the West too, and it’s my goal to help make that happen!

Q: In your own words, tell us why using organic butter is so important to you.

Using organic butter is really important to me for both health and environmental reasons. Conventional dairy is full of hormones, antibiotics and pesticides, which can cause a range of health problems. Since our bodies are already burdened by all the chemicals in our environment, it’s crucial we take measures to not add more chemicals to our toxic load. Consuming

LEE’S PROVISIONS founder Lee Capatina started making her own ghee, which eventually led her to create her company. Lee’s goal is to inspire others to find their unique inner beauty and to feel radiant, healthy, alive, beautiful and connected. When you truly care for yourself, your inner beauty automatically shines through for all to see.

Find out more about Lee, her ghee and teas at: LEESPROVISIONS.COM @LEES.PROVISIONS

organic dairy also means that less toxic chemicals leach into our water supply. My hope is that with increasing demand, more dairy farmers will switch over to organic and that it will become the norm and not the exception.

Q: Your company donates 10% of profits to help save the Asian elephant. Why is this so important to you?

Giving back to protect elephants is very important to me because I have seen firsthand the dangers Asian elephants face as human development encroaches on their natural habitats, nearly forcing them into extinction. 90% of Asian elephants have disappeared in the past century, with only 45,000 left in existence. However, the survival of the Asian elephant is much bigger than just the elephant alone.

Elephants are a keystone species, which means they play a key role in maintaining biodiversity. They do so by spreading seeds across forests, creating gaps in the vegetation, which allows new plants to grow, and using their tusks to dig for water, which provides water for other creatures living in dry areas.

If we lose the elephant, we lose biodiversity, so it’s important that we do what we can to help save them.

Since our bodies are already burdened by all the chemicals in our environment, it’s crucial we take measures to not add more chemicals to our toxic load.

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

Introducing CBD

BY ZOE BIEHL

Cannabidiol: All the Medical Benefits of Cannabis Without the High

ZOE BIEHL is a full-time writer and editor, focusing on the cannabis industry and blockchain technology.

What comes to mind when you hear the word “cannabis”? Some might think about it being an illegal drug that turns people into lazy stoners.

Yet, others might think about how tremendously this plant has helped them combat their medical ailments and improve their lives.

Seemingly every single day, a new study gets published about the medicinal benefits of cannabis, from treating childhood epilepsy to fighting cancer.

There’s a multitude of different compounds present in cannabis — the most widely known being THC, the compound that causes the “high” feeling. Many people suffering from medical issues may wish to try this wonder plant, but are afraid of the psychoactive effects that come along with ingesting cannabis. Many also stay far away from it simply because it’s illegal.

But here’s some good news.

The compound that’s actually responsible for a lot of the healing powers of cannabis is called “cannabidiol,” or CBD. CBD is present in large amounts in hemp — which is completely legal and doesn’t get you ‘stoned’.

CBD contains the benefits of the cannabis plant without any of the potential drawbacks that come from ingesting psychoactive compounds. Better yet, there are a large variety of delivery methods

V I S TA M A G A Z I N E I S S U E N O . 1 1 7

available for those that don’t wish to smoke. Patients can get a dosage of CBD just from drinking a fortified tea, using a tincture or applying a topical lotion.

So what are some of the ailments that CBD can aid in?

CBD has been found to significantly reduce chronic inflammation and pain, according to a study published in the Journal of Experimental Medicine. There’s also evidence that CBD can significantly decrease the number of seizures in patients with drugresistant epilepsy. A full peerreviewed study that was published in The New England Journal of Medicine saw 43% of patients had their number of seizures cut in half, or more, when they took CBD oil. Astonishingly, 5% of the patients taking CBD had their seizures disappear completely.

A review posted to the British Journal of Clinical Pharmacology has found that CBD even has anticancer properties. CBD can suppress the growth of cancer cells, prevent them from spreading around the body, and helps to promote the death of these cells.

Other studies have shown that CBD can greatly reduce anxiety, ease inflammation caused by type 1 diabetes, prevent Alzeimer’s disease symptoms, lessen opioid withdrawals, and can even be a

32

useful treatment against acne.

In light of these multitudes of studies, more and more doctors out there are recommending CBD to their patients. Dr. Shavani Amin, a family medicine and pain specialist, has seen firsthand how helpful CBD has been for her patients.

“CBD is extremely effective for anxiety, chronic pain, epilepsy, tremors, along with many other medical conditions.

I am a huge proponent of CBD because it’s non-psychoactive, anti-inflammatory, and neuroprotective,” Dr. Amin explained. “I have treated many patients in my clinics with CBD oil for chronic pain and seizures.

Many of these patients are now pain-free and have minimal to zero seizures,” she added.

CBD has simply been a miracle in many people’s lives. It’s amazing how versatile one single compound can be in treating so many diseases and ailments. Since it can be used to treat such a wide range of issues, it is important to have a wide range of ingestion methods. Scientists have been working on inventive ways to effectively administer CBD to patients.

It’s been discovered that CBD is actually present in many common foods, such as broccoli and kale.

However, our body isn’t very good at absorbing the CBD. Companies

CANNA.MED.ED

like Lexaria Bioscience Corp., a global leader in enhancing the delivery methods of CBD consumer products, are working to fix this problem.

Lexaria’s President John Docherty explains: “It is fascinating to note that while this substance is known by medical researchers to provide powerful effects against widespread ailments, our human gastrointestinal system is very poorly adapted to absorb CBD from the foods we consume. To combat this, medical researchers worldwide are developing new technologies that are specifically engineered to make CBD, and other beneficial cannabinoid molecules, able to be absorbed from everyday foods and beverages.”

Using this technology, familiar food products, such as teas and granola bars, have now

been fortified with CBD. These increased absorption methods make it simple for patients to get a dose of the medicine they need. “We believe consumers everywhere will be demanding high absorption CBD-fortified foods and beverages in the years to come, and we encourage brand leaders to seek out technologies such as ours to make this possible,” said Mr. Docherty.

For chronic or acute pain, CBD may be applied topically, directly to the area that needs it most. A plethora of CBD lotions and creams are available on the market today. Dr. Kerklaan Therapeutics, for instance, has a full range of topical cannabis products designed to aid in pain, sleep, PMS, and skin issues.

“Cannabis topicals, based on CBD extracts, are a great option

for people looking for natural relief from pain. Not only do they offer excellent anti-inflammatory and pain-killing ability, but also, CBD products can be designed to not have the effect of getting high. Our products were developed based on our consumer research which showed huge demand from people who wanted to try a cannabis product but were concerned about avoiding any psychoactive effects,” said company founder, Dr. Andrew Kerklaan.

Using medical marijuana is certainly not for everyone. But thanks to these new delivery methods of CBD-only products, people in Canada, and all over the world, can easily give this natural medicine a shot, without any worries of getting high or breaking the law.

@KOYAWEBB V I S TA M A G A Z I N E I S S U E N O . 1 1 7

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FITNESS

Redefining Core Strength What every woman should know about her core and how to keep it strong, with transformative tips from celebrity trainer Koya Webb.

Koya Webb is known as a “transformational specialist” for good reasons. As a celebrity trainer, she blends yoga, holistic self-care, and strength training into a fun and functional package. Believing that all health flows from self-love, she created the Get Loved Up program, which helps clients practice daily self-care.

She spoke with us about how women can show extra love to that most critical part of their physiques: their cores.

Q: What’s the first thing women should understand about their cores?

The core is more than your abs. It’s all the muscles around your midsection that act as a corset, giving your entire body power, stability, and good posture. So conditioning your core involves total body workouts that use multiple muscles at the same time.

Q: How do you know if you have a weak core?

The truth is that we all have strong cores from birth, we just need to work on making them stronger. You know you’re doing a good job of building that core strength if you can hold a plank for a full minute or if you have good, straight posture.

PHOTOS BY LOUIS FISHER

Q: Could you describe how to perform your favourite easy moves for core conditioning?

The 100s workout is my go-to for core conditioning.

You start by doing 10 abdominal crunches, then ten side oblique crunches for each side, and then ten lower leg lifts for each leg. Gradually, you can increase the number of repetitions in each set until you’re doing 100 of each!

(For video instruction, go to VISTAMAGAZINE.CA!)

Q: What about pelvic floor stuff…are people getting it all wrong?

Many people don’t understand that the pelvic floor—

35

the layer of muscles covering the bottom of your pelvis—is a crucial part of a strong, healthy core. You can strengthen yours by squeezing like you would to stop yourself from peeing, 10 to 15 times a day.

NOTE: If you feel like you might have pelvic floor

imbalances such as weakness or tightness, try booking an appointment with pelvic floor specialist.

Q: What are the yoga postures you recommend for addressing lower back weakness and pain?

The Superwoman! Lie on your stomach and then raise your chest, arms, and legs straight out in front and behind you, while breathing in, just as if you were Superwoman flying through the air. Breathe out and release your arms, chest, and legs back to the floor.

I’ve had back injuries in the past and between doing the 100s workout and the Superwoman pose, I’ve been able to heal myself completely.

Q: It’s being said that sitting is the new smoking, but why?

Over time, sitting weakens your core and tightens up your hamstrings and hip flexors, pulling your body out of alignment and giving you all sorts of pains and injuries. When you sit, you’re simply not engaging certain muscles the way you would when you stand or walk. I recommend that if you need to sit for longer than an hour at your desk or in a car, take breaks every hour to stretch. You’ll notice the difference.

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

ASSURED NUTRITION FOR VISTA SPECIAL PROMOTION

Tossing and Turning?

The Collagen Connection DR. MARITA SCHAUCH, BSC ND

The most abundant protein in the human body, collagen makes up about 25-35% of the body’s total protein content and is responsible for keeping us together – literally!

RESTFUL SLEEP • Relieve insomnia • Promote healthy sleep • Natural and non-habit forming

Exclusively Available in Natural Health Food Stores 3 Brains™ is an innovative line of supplements recommended by health expert and author Karen Jensen (retired ND). In her newest book, Women’s Health Matters, Karen Jensen along with other practicing physicians, share what they have found to be the most effective health solutions for women.

3brainshealth.com

When we think of collagen, most of us are familiar with its role for beauty – in providing us with healthy, beautiful-looking skin. But it doesn’t stop there: collagen fibres are major building blocks in bone, joints (tendons and ligaments), and blood vessels (arteries and veins). In addition, the quantity and quality of collagen in the skin help determine the health and beauty of hair and nails.

Aging, chronic inflammation, the environment, our lifestyle, hormone imbalance, and stress can all play a role in the degradation of collagen over time. When the activity of the fibroblasts (the cells responsible of producing collagen) slow down, we will often be at a higher risk for osteoarthritis, osteoporosis, cardiovascular disease as well as see more wrinkles when we look in the mirror.

Boosting Your Collagen To fight this decline in collagen production, it is important to stimulate the activity of our collagen producing cells.

One of the best ways is to supplement with a unique nutrient complex called choline-stabilized orthosilicic acid (ch-OSA). Ch-OSA is found in BioSil and has been scientifically proven to help the body generate its own collagen supplies by activating specific enzyme pathways your body naturally uses to make new collagen. BioSil is not made of collagen; when you ingest collagen, like collagen supplements, your body breaks it down and uses it as food. Your body views this collagen protein like any other protein-rich meal. Only BioSil – with ch-OSA – has been clinically proven, in humans, in double blind placebo

Tied Up in Knots?

controlled clinical trials to increase collagen formation by the body and protect the newly formed collagen.

In one study, women with aging skin who took 10 mg of ch-OSA daily saw a 30% improvement in fine lines, 89% increase in skin elasticity, and a reduction in brittle nails and hair.

Prevent Collagen Degradation As mentioned above, there are many factors that lead to the degradation of collagen. Incorporating BioSil™ and the following tips will help with the formation of collagen for healthy skin, hair and nails: • Antioxidants work to protect your healthy cells, including your skin, hair and nail cells, against the damage from oxidative stress and free radicals. Some of these antioxidants include vitamin C, vitamin E, selenium, vitamin A (beta-carotene) and phytochemicals such as polyphenols.

• Include foods in the diet such as: dark berries, bioflavonoids from citrus, catechins from green tea, carotenoids such as lycopene, lutein and astaxanthin and resveratrol from red wine (in moderation!)

• Omega 3 fatty acids help decrease inflammation, support a healthy cardiovascular and nervous system, as well as beautiful looking skin!

For more information on the importance of collagen look for Collagen: Myths and Misconceptions by Dr. Marita Schauch, BSc, ND @DRMARITA_ND

STRESS LESS • Relieve symptoms of stress • Support cognitive function • Improve focus

Exclusively Available in Natural Health Food Stores 3 Brains™ is an innovative line of supplements recommended by health expert and author Karen Jensen (retired ND). In her newest book, Women’s Health Matters, Karen Jensen along with other practicing physicians, share what they have found to be the most effective health solutions for women.

3brainshealth.com

Add. Stir.

Go!

You’re Not Alone

100%

Coconut Sourced

BY VALERIE PRINGLE

VANILLA CREAM UNFLAVOURED

Energize your day with a boost of healthy fats!

Alpha MCT Boost contains emulsified medium chain triglycerides – the most beneficial fats found in coconut oil. Simply stir into coffee, juice, smoothies, or tea, to give them a rich, creamy, and delicious boost of energy. ®

Non-Dairy, Sugar-Free Creamer Great for Coffee, Shakes and More!

• • • •

Mixes easily, no mess, no cleanup Healthy energy source Workout fuel Ketogenic and Paleo diet friendly

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No Orangutans or Their Habitats Harmed

alphahealth.ca

Valerie Pringle tackles the stigma around mental illness by sharing her daughter’s struggle with anxiety and depression and speaking up about a health crisis affecting millions of Canadians.

If there were ever a group of people in society that you could say, “you are not alone” to, it is people suffering with mental health issues.

There are 6.7 million Canadians with mental illness.

I became involved with the Centre for Addiction and Mental Health over a decade ago when they asked me to be part of a Transforming Lives ad campaign they were doing to put a public face on mental illness. Though I have never suffered from a mental illness or addiction, I have known people all my life who have.

My daughter, Catherine, was very open and honest about her panic and anxiety disorder and she allowed me to publically tell her story. First, we thought that our story was a bit lame; that Catherine wasn’t sick enough. At the time, I didn’t think there was much stigma attached to panic and anxiety or depression because they were so common.

I was completely wrong. When I began sharing her story, people came up to Catherine and me every day to thank us and confide. I was stunned. The hunger for openness and permission to fight stigma is enormous.

I was horrified to learn that only 7% of our health care budget goes to mental illness, despite the obvious need.

I was shocked that even though 70% of all psychiatric disorders emerge in adolescence, only one in five young people get the help they need.

Taste the Difference

First, there is no shame. I am not ashamed of my daughter, or of anyone else in my family with mental illness.

Catherine is not ashamed and doesn’t blame herself. No one should.

Please remember, everyone is affected by mental illness. If you feel that you need help, get it. This can sometimes be hard because of availability of care, but it is your right to demand it!

There is no heaIth without mental health.

Thankfully, there is hope. Most mental illness can be treated and we are learning more and more about the brain every day. I am delighted to continue this conversation, and the importance of an integrative approach to mental health at the 11th Annual Canadian Holistic Nutrition Conference on May 5th, with the theme of MENTAL HEALTH: Feeding the Brain, Nourishing the Mind.

COCONUT CHICKEN GREEN CURRY SOUP Try our Coconut Chicken Green Curry Soup with award winning Fair Trade DME® Virgin Organic Coconut Oil. Hand pressed at the growing site by indigenous farmers from wild crafted coconuts within 90 minutes of husking the nut, it is the freshest coconut oil you can buy.

VALERIE PRINGLE is one of Canada's best known and most respected broadcasters, television hosts, public figures and volunteers.

Chosen as one of the Fifty Famous Faces of Fifty Years of Canadian

ABOUT CHNC:

Television, by the

Wellness industry leaders from across North

Banff Television

America speak at the one-day holistic nutrition

Foundation, her

conference, live-streamed across the country in

astute questions

select locations. A chance to learn from experts

and charming

on mental health and nutrition that span across

wit make her

the integrative landscape - from Naturopathic

an outstanding

Doctors to an MIT scientist and National

moderator,

Broadcast Celebrity.

host, or featured

Go to CSNNALUMNI.ORG for ticket information.

speaker for any

#CHNC2018

type of event.

INGREDIENTS: 2 tbsp. DME Coconut Oil 2 tbsp. green curry paste 1 tsp. minced ginger 1 organic chicken breast – sliced in thin strips 1 can organic coconut milk 2½ cups organic chicken broth

4 large mushrooms, chopped large 2 tomatoes, chopped ½ cup broccoli, chopped small Handful bean sprouts Small bunch of cilantro, chopped Juice of 1 lime Salt to taste CAN ALSO DIRECTIONS: Warm coconut oil in large BE SERVED OVER RICE pot on medium heat. Add your green Serves 4-5

curry paste and ginger; mix until smooth.

Add your chicken, ensure all sides are coated with paste and let cook for 2 minutes.

Mix in coconut milk and chicken broth. Bring to a light simmer and cover. Allow to simmer for 10 minutes. Add the mushrooms, tomatoes and broccoli. Allow to cook for another 2 minutes.

Add the beans sprouts, cilantro (save a little for garnish) and lime juice. Stir into soup just long enough for it to be warmed, about 1-2 minutes.

Remove from heat and let sit 5 minutes before serving. Garnish with a bit of your cilantro and enjoy!

alphahealth.ca

CME points for common activities Activity

Pace

Duration

CME points

Stair climbing

Moderate, up stairs

10 mins

100

Jumping rope

Moderate

30 mins

200

Yoga (Hatha)

Moderate

30 mins

130

Swimming

Moderate

30 mins

230

Tennis

Doubles

30 mins

160

Source: The No Sweat Exercise Plan: Lose Weight, Get Healthy, and Live Longer.

A Harvard Medical School Book by Harvey B. Simon, M.D. (McGraw-Hill, 2006).

Q+A

Pass the Plants Q + A WITH ENDOMETRIOSIS ADVOCATE, JESSICA MURNANE

After struggling with severe endometriosis for years, and preparing to undergo a hysterectomy at age 33, Jessica Murnane turned to unprocessed, plant-based eating to manage her chronic disease and hasn’t looked back. Now, she’s raising awareness about this painfully common, but littleunderstood inflammatory condition with Know Your Endo.

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“We’re taught what to look for when it comes to breast health and we learn about STDs as early as high school, but there aren’t conversations happening around endometriosis and its symptoms” Q: You’re already hosting your super successful One Part Podcast, you’ve completed your first cookbook and are constantly creating inspiring content on your One Part Plant platform. Why was creating this new website, Know Your Endo, so important for you?

After I wrote my cookbook last year I was shocked by how many messages I received from women saying my cookbook helped diagnose them or that it was the first time they felt understood. Let’s remember, this was a cookbook - a cookbook that had one page about endo that I snuck in! It was incredible that the book was helping people, but it felt wrong that it took a book about gluten-free cookies for women to finally be heard and to get a diagnosis.

I knew I had to create more education and awareness around this condition, so I got to work and Know Your Endo was born.

Q: One in ten women suffers from endometriosis, meaning that it is a very common, chronic disorder.

Why do you think that there is so much confusion and a general lack of understanding around this condition?

It’s not being talked about enough. We’re taught what to look for when it comes to breast health and we learn about STDs as early as high school, but there aren’t conversations happening around endometriosis and V I S TA M A G A Z I N E I S S U E N O . 1 1 7

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its symptoms. Not knowing the symptoms makes it that much harder for girls and women to connect the dots and get a diagnosis.

So many of endo symptoms (GI issues, fatigue, urinary issues) aren’t things you’d bring up to your gynecologist because they’re not considered “period symptoms”. I think this is a big reason why it takes an average of ten years and eight doctors for women to be diagnosed. Yes, TEN YEARS. And don’t get me started on women’s pain not being taken seriously enough. You don’t know how many stories I’ve heard from women who suffered from endo for decades before getting a diagnosis, who were told “it’s just a period” or “it’s all in your head” or “there’s nothing wrong with you”.

Q: How did being diagnosed with an “incurable” health disorder affect you emotionally? And, how has that informed your mission to connect with others?

Before I found tools to manage my endo, I was severely depressed and felt completely hopeless. It really started to damage my self-worth, and most days, I didn’t want to wake up in the morning.

I hid this really well. I went to work. I somehow pushed through it all and tried not to complain.

I also didn’t know anyone else dealing with this condition, so I felt really alone in it all. That feeling

Q+A

of loneliness is a common thread I hear from a lot of people with endo.

I really want to connect with women and girls who are struggling. But it’s super important to do that in a positive and proactive way. We already know there’s no cure. We know how damaging it can be. But what CAN we do about it? How can we create tools to manage it? How can we better educate our friends and family to support us? Those are the conversations I want to have.

Q: You’ve had multiple surgeries to try to alleviate your endometriosis symptoms and you describe your “old” life as being in severe pain most days, depressed and you were ready to undergo a hysterectomy at age 33. But, that all changed when a friend recommended changing your diet. Why did that approach both annoy and appeal to you?

It annoyed me because I didn’t even know how to cook rice and I for sure didn’t think that I liked vegetables! And if this diet thing worked so well, why didn’t my doctor tell me about it? I had zero faith in it working, but I also had nothing to lose, so I gave it a shot…and the dang thing worked.

But it’s important to say it wasn’t just a diet change.

Changing my diet was the catalyst to overhauling my entire life. It started with food. And my new diet

enabled me to exercise again. Exercise helped with my depression from the chronic pain. And not feeling depressed meant that I was able to truly connect with my friends and family again. It opened my mind to new experiences, and even a career change. But yes, it all started with good food!

Q: There is no cure for the condition, but you describe significant improvement after making dietary and lifestyle changes. How quickly did your endometriosis symptoms improve after switching to a plant-based, whole foods approach?

It happened so fast for my body! But prior to changing diet, my main food groups were frozen waffles and candy, so that might have contributed to how quickly it worked for me.

The physical effects happened so fast, but emotionally, changing my diet was one of the hardest things I’ve ever done. I was pissed off that I had to cook and eat “healthy” and felt like an outsider with my family and friends because of my new diet.

But I couldn’t deny that it was working and it became clear that my health and happiness were more important than my beloved gummy bears. I decided to stop feeling sorry for myself and to figure out a way to make this new way of eating a part of my life and to enjoy it. I taught myself to cook, learned how to make

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plant-based cookies (that were better than the real thing), and never looked back. But it took me time to get here and I’m still a little surprised every day by how far I’ve come!

Q: We love your down-to-earth approach. What’s the biggest lesson you’ve learned about creating lasting, healthy change in your life?

I think the thing that finally clicked for me was figuring out the tools in my life that were non-negotiable and being cool with not being perfect with the rest.

For example, good food is my number one nonnegotiable. I put this above everything else. I make sure I’m eating whole food, plant-based meals every single day. That might mean some extra work if I’m traveling or even that I have to bring my own food to holiday gatherings and parties. But I know that if I don’t prioritize it, I’ll be right back to where I started and I never want to feel that way again. I no longer look at food as something that will make me skinny or fat. I look at it as medicine…medicine that I’ll take for the rest of my life.

But then there’s meditation and going to that super hard pilates class that I love/hate. If I’m traveling or if it’s a busy week, I might not fit it in…and I’m ok with that now. I don’t beat myself up, because I know that I have these tools in my back pocket and can pull them back out when I need to.

Q: What do you hope to achieve with Know Your Endo?

So much! My biggest goal is to get that ten-year diagnosis average down to a single digit. One of the ways we’re doing that is by working with the Endometriosis Foundation of America to speak to girls in high school about endo symptoms. I want the next generation of women to know that sometimes it’s not “just a period” and to give them the language, confidence, and tools to speak up.

JESSICA MURNANE is the creator of the One Part Plant movement & author of the One Part Cookbook (an initiative to get everyone on this planet to start eating one plant-based meal each day), host of the One Part Podcast with over 1 million downloads, and founder of Know Your Endo: KNOWYOURENDO.COM. Jessica lives in South Carolina with her husband and little boy, Sid, and lots of palm trees.

To find out more about Jessica, her podcast or her cookbook, check out JESSICAMURNANE.COM ​​@JESSICAMURNANE @ONEPARTPLANT @KNOWYOURENDO V I S TA M A G A Z I N E I S S U E N O . 1 1 7

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Q+A

Chilaquiles with Cilantro Cream

Ingredients For the cilantro cream: • ¼ cup raw cashews, soaked in water for at least a few hours (overnight is best), drained • ¼ cup cilantro • 2 tbsp fresh lime juice, or to taste • ½ cup water, plus more if needed • Pinch of sea salt For the rest: • cup veggie broth, plus more, if desired, for sautéing • Olive or coconut oil for sautéing, if desired • ½ medium onion, diced (about 1 cup) • Dash of sea salt • 1 (28-ounce) can crushed tomatoes • 2 garlic cloves, chopped • 1 chipotle pepper in adobo sauce • ½ jalapeño, seeded and chopped • 1 cup cooked pinto beans or black beans, drained and rinsed if canned • 12 (8-inch) corn tortillas cut into 8 pieces or store-bought tortilla chips

Instructions 1 Preheat the oven to 350 degrees F. 2 To make the cilantro cream, place all the ingredients in a high-speed blender and blend until the mixture is completely smooth. This might take up to 5 minutes, depending on the power of your blender. Add more water as you go if needed. Taste and add more salt or lime juice if desired. Pour the cream into a small bowl and rinse your blender—you’ll be using it again soon.

3 To finish the dish, heat a few tablespoons of veggie broth or a “glug” of oil in a large skillet over medium. When the pan is hot, add the onion and salt and sauté until the pieces are soft and translucent, about 5 minutes.

4 Combine the tomatoes, veggie broth, garlic, chipotle, and jalapeño in a blender and blend until the mixture is smooth. Pour it into the pan with the onion and bring it to a boil. Reduce the heat and simmer for 10 minutes.

5 While the sauce is simmering, spread the tortilla pieces on a baking sheet and bake for 5 to 15 minutes, until they begin to dry out and start to curl on the sides. If you aren’t able to spread all the chips on your sheet, do them in two batches or use two sheets. You can also spray the tortillas with a little olive oil for extra crispness.

6 Stir the beans into the sauce and simmer on low for a few more minutes. When you are ready to serve, stir the chips into the sauce— but only when you are ready to serve! You don’t want them to get too soggy—you’re aiming for a combination of soft and crunchy. Serve the chilaquiles warm, topped with cilantro cream and your chosen toppings.

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

FITFORTWO

Superfood Beauty Bowl

BY BROCK AND MARTA PICKEN

Beauty on the outside begins, organically, on the inside. Here’s a sinfully simple smoothie bowl recipe to get you glowing!

MARTA & BROCK PICKEN are plantbased vloggers and parents of two littles from Guelph, Ontario. Their shared passion for health and fitness resulted in the creation of “Fit For Two TV” on YouTube, where you’ll find almost 500 videos of healthy inspiration!

Their mission has always been to inspire others to lead healthy and happy lives.

You’ll find vegan recipes, home workouts, lifestyle tips, and more on their channel.  FITFORTWOTV

For this recipe, we’re combining foods that improve the health and appearance of your hair, skin and nails. This beauty bowl is not only chock-full of beauty-enhancing ingredients, but it tastes so decadent that you’ll swear you’re indulging in something sinful! Enjoy this smoothie bowl as a snack, dessert, or start your day with it. (Bonus: It’s also a hit with kids.)

Loaded with vitamin E from the coconut oil, nuts and seeds you’ll be nourishing your skin with every mouthful. The healthy fats from avocado, hemp hearts and walnuts give it a creamy texture and also boost hair growth and increase shine.

Did you know that in addition to their sweet and creamy texture, bananas also combat the effects of stress with their marvelous minerals magnesium and potassium? And, since stress is a major source of premature aging, this bowl can help keep your skin looking relaxed and youthful.

Raw cacao powder makes this

V I S TA M A G A Z I N E I S S U E N O . 1 1 7

a chocolate-lovers dream, but also adds powerful antioxidants called flavonoids that fight the free radicals that can damage skin and cause wrinkles.

We’ve made sure to include toppings that are well known to protect and hydrate your skin, but are also fresh tasting and full of texture, to keep things interesting.

We all know that blueberries are loaded with powerful micronutrients that reduce inflammation and slow the signs of aging. In fact, they have one of the highest antioxidant properties of all fruits! Along with the kiwis, you’ll get lots of vitamin C from this dish, which is also instrumental in the production of collagen – a protein that is essential for healthy skin.

There are loads of plant-based proteins on top with walnuts, hemp seeds and chia to help repair any damaged skin and keep hair and nails strong. Walnuts also contain those wonderful omega-3 fatty acids for keeping your skin and hair cells hydrated. They also contain other important nutrients for the skin, such as zinc and selenium to protect against oxidative stress.

It doesn’t need to stop there.

You could add your own beautyenhancing ingredients to this recipe, such as sunflower seeds, pumpkin seeds, other berries, or even a good quality, plant-based protein powder.

The final ingredient is gratitude.

Slow life down and take a few minutes to savour each bite. This is a great opportunity to focus on your beauty within!

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Ingredients Base: • ½ ripe avocado • 2 medjool dates, pits removed • 1 tbsp Silkeny coconut oil, melted • 2 frozen bananas, chopped • 3 tbsp Organic Traditions raw cacao powder Toppings: • 2 tbsp hemp hearts • 5-6 whole walnuts, crumbled • ¼ cup blueberries • ½ kiwi, sliced and skin removed • 1 tbsp chia seeds

Instructions 1 Dates can be soaked for 1-3 hours if preferred.

(Make sure to remove any pits before adding to food processor.)

2 In food processor, blend the dates and avocado until smooth.

3 Heat coconut oil in a pan on low heat until it melts completely. Add to mixture and blend again.

4 Add the frozen bananas and cacao powder and blend until smooth (pudding consistency).

5 Spoon into a bowl and sprinkle toppings, or put in a container with a tightfitting lid in the fridge to be served later.

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

@ashleyedith

INTRODUCING OUR

AMBASSADORS Please meet some of our Vista Brand Ambassadors!

We’re excited to be collaborating with some of our favourite healthy IGers who are proudly partnering with some of our favourite healthy brands to bring you new and creative ways to incorporate health foods into your own cooking.

They’re sharing their own yummy creations on social so be sure to check them out! Follow along #vistamagcanada and @vistamagcanada for more delicious recipe ideas!

A little truly goes a long way when elixir crafting with stevia ...and turmeric. I know you sugar-free darlings out there have totally winged out an elixir (or 8) using too much stevia - raise your hand with me. This is why I love the tiny little scoop provided in @livenaturalnow stevia. It’s the perfect starting point to satisfy that sweet-loving-tooth.

So the weather is about to dip in #yyc ❄️ and this yummy elixir (I just made up) will be just the thing to keep you warm.

@aliciaeatsplants

@1flyfoodie

It’s supposed to snow all weekend, so why not get cozy and bake something like my lemon-blueberry spelt muffins Everybody loves muffins, but they’re usually packed with highly refined ingredients, so in this recipe I used spelt flour, coconut sugar, and coconut oil instead of the typical white flour, white sugar, and butter.

I also added@livenaturalnow Rawsome whole food concentrate to this recipe to add some extra nutrients. Just one teaspoon of Rawsome is a source of 7 essential vitamins & minerals, as well as omega 3’s, and antioxidants from 10 different whole seeds, fruits, and vegetables. Thank you @vistamagcanada for partnering with me on this post! For the full recipe please visit holisitchealingkitchen.ca, link in bio!

V I S TA M A G A Z I N E I S S U E N O . 1 1 7

I recently found a substitute which is just as versatile as the Peanut only, it’s actually a Seed! The Baru Seed not only tastes like a peanut but it has some amazing health benefits including effectiveness regarding weight control and weight reduction, high antioxidant power, a 2:1 protein-carb ratio, as well as a great source of omega-3 and omega-6 polyunsaturated fats.

I made these fresh salad rolls and used Baru Seeds in my “Peanut” Sauce. It looks and tastes just like a peanut! You can eat them whole, coursely ground or used as a powder. @barubaron@vistamagcanada

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@nutriacure

@eatyoungnutrition

Your Monday needs this mocha raspberry chia parfait!

Good morning everyone! With so many people catching colds recently, it’s important to keep our immune system strong

High in protein, fibre and healthy fats, this layered parfait can be made in advance and left in the fridge for an on the go breakfast, or served as a dessert!

I really recommend you try this one! I had the opportunity to try @puricawellness new chaga vegan protein powder and it adds the perfect amount of vanilla to this recipe to offset the dark chocolate taste of the mousse, as well as around 14 grams of protein per serving. The recipe makes 2-4 servings. It’s best to let both chia and avocado mousse chill in the fridge overnight.

This morning’s IMMUNE BOOSTING SMOOTHIE is packed with antioxidants.

1 cup blueberries, 1 banana, 1 slice of ginger, 1 tsp #chiaseeds and 4 scoops of @FloraHealthy Elderberry crystals. Topped with frozen cranberries, dried coconut and almonds.

@plantlove84

@liveitwellnutrition

Did you know that the velvety, melt-in-your-mouth chocolate is usually mixed with shortening?! Ew! Not this Valentine’s day, my friends! I’ve found a way to get that same velvety dipping chocolate that you won’t feel bad eating!! Melted with each 340g (~1 & ¼cup) bag of chocolate chips, I stirred in ~2 tbsp of @silkenyorganics cold pressed organic virgin coconut oil! HUGE thanks to @vistamagcanada for reaching out to me and offering me this great opportunity to Food Create and get acquainted with top-of-the-line food products! And thank you for seeing the potential of LIWN while in its infancy They also allow me to choose the products I agree to support and reject the ones I can’t get behind, so be sure, my opinion is truly MY opinion!

Vegan Chocolate Matcha Cups The key to this recipe is dark chocolate and the @organictraditions Matcha Latte powder. It includes 1 billion probiotics and since matcha is the most concentrated green tea in the world it’s packed with antioxidants. It’s also made with coconut milk which is a huge plus if you are avoiding dairy. Visit @vistamagcanada for lots of great healthy tips

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

FEATURED PRODUCTS

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Ganesha Foods’ amazing COLD GROUND ORGANIC SPICES are created in freezing conditions to trap the essential oils. Our Spices have 99.7% of essential oils vs. an industry standard of only 43%. The result is 15x more potent while being extremely healthy. Find our more at GANESHAFOODS.COM @GANESHAFOODS Legendary Sushi Chef and inventor of the California roll, Vancouver’s Chef Hidekazu Tojo calls CANADIAN-GROWN SUSHI QUINOA “the next great thing in sushi”. Chef Tojo says, “In three years it will be everywhere!” As sticky as sushi rice and nonGMO, Sushi Quinoa will be available across Canada this spring. Visit TOPTIERFOODS.COM @TOPTIERFOODS V I S TA M A G A Z I N E I S S U E N O . 1 1 7

The BACON STYLE SALMON is a delicious and healthy alternative to traditional bacon - made with all natural gluten-free ingredients and OceanWise recommended wild salmon! Simply West Coast salmon bacon is naturally smoked and cured with no fishy taste, as well as free of GMOs and nitrates. Try some today! SIMPLYWESTCOAST.COM

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PALEO RECIPES

Slow the Signs of Aging With these tasty, time-friendly recipes!

BY KIRSTEN BUCK

Anti-Aging Blueberry Collagen Smoothie Bowl Serves: 1

Ingredients For the smoothie: • 1 cup frozen wild blueberries • 1 frozen banana • ¼ cup cultured coconut yogurt • cup coconut milk or coconut water • 1 scoop unflavoured collagen peptides powder • 1 tbsp ground flax • 1 tsp ground cinnamon

Optional toppings: • 1 tbsp coconut • 1 tbsp chia seeds • 1 tbsp hemp seeds • 1 tbsp goji berries • fresh berries for topping

Instructions 1 Add ingredients for the smoothie into a highpowered blender. Blend, scraping down the sides if needed until smoothie reaches a soft-serve consistency.

2 Scoop into a bowl and sprinkle with favourite toppings.

Getting enough sleep, exercise, limiting time in direct sunlight, and reducing stress can help to protect our skin from aging quicker, but it also has a lot to do with the foods we eat. Our bodies need nutrients to fight damage and to build and repair cells. This includes skin cells! Processed and refined foods, and a low-nutrient diet may actually accelerate aging. Thus, it follows that the opposite approach can reduce premature aging.

The question I usually get asked the most is about my skin: “How do you keep your skin looking so dewy?” That sort of thing.

It’s flattering; especially for someone who’s fought with an inflammatory skin condition (eczema) my entire life. I’ve spent years focusing on trying to make my skin healthy. I’ve tried hundreds of different cosmetic products and used prescription medications to manage my eczema. But, it wasn’t until I removed certain foods from my diet that are known to cause inflammation, and I started to focus on anti-inflammatory, nutrient dense, hydrating foods, that I saw a vast improvement.

As a holistic nutritionist, and someone who has experienced the healing powers of whole foods first-hand, I firmly believe that nourishing the skin from the inside out is the key to bright, clear and youthful-looking skin for years to come.

Here are my specific recommendations for an anti-aging approach to eating.

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

PALEO RECIPES

Focusing on hydration One of many symptoms of dehydration is dry skin. Eat juicy foods that have a high water content and, of course, drink lots of fresh, pure water. Incorporating other healthy drinks like coconut water, herbal teas, or simply adding lemon to your water to jazz it up are all great ways to keep hydrated. Foods like cucumber, celery, watermelon, and jicama contain lots of water, which make them very hydrating and nourishing for the skin.

Jicama may sound intimidating at first, but I guarantee that you’ll love it. Jicama is a crisp, white-fleshed root vegetable. The flavour is slightly sweet, and a little nutty.

It can be eaten raw or cooked and is very refreshing. I’ve included a recipe for a Hydrating Jicama Salad with PanGrilled Chipotle Salmon that is bright tasting, refreshing, and has a spicy kick. This fatty, wild-caught fish also includes plenty of healthy Omega 3s to help keep skin glowing and youthful.

Essential fatty acids are truly hydrating for all our cells and especially crucial in helping our skin to look youthful and dewy. Incorporating avocado, olive oil, coconut, flax, chia seeds, nuts and fatty fish like salmon, are great ways to incorporate more of these skin saving nutrients.

Incorporate plenty of antioxidant-rich foods Antioxidants are compounds that protect our bodies from damage caused by free radicals. They are the best resources our bodies have to fight disease and aging by reducing damage and inflammation. Yes, inflammation is a leading cause of wrinkle formation and premature aging. Luckily, antioxidants can be found in many colourful whole foods such berries, tomatoes, red pepper, cruciferous vegetables, citrus, leafy greens, as well as herbs and spices like cilantro and cinnamon.

Try more collagen Collagen is the most abundant protein in our bodies and helps give structure to our hair, skin, nails, bones, ligaments and tendons. It not only helps our skin, but also helps to give hair shine and strengthens nails. As we get older, natural collagen production begins to slow down which means our skin can become fragile and lose elasticity.

One of my best, un-kept secrets to having healthy skin is my daily intake of collagen peptide powder, which can be found at most health food stores. It’s very easy to add to your favourite smoothie and also happens to be one of the main ingredients in my Anti-Aging Blueberry Collagen Smoothie! This smoothie is creamy, full of blueberry flavour with a hint of cinnamon.

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Hydrating Jicama Salad with Pan-Grilled Chipotle Salmon Serves 2

Ingredients For The Salad: • 1 small jicama, cut into matchstick size • 1 cup cherry tomatoes, halved • ½ large avocado, diced • ½ red bell pepper, chopped • ¼ cup red onion, finely sliced • 1-2 cloves garlic, minced • 1 tbsp fresh lime juice • ½ tsp ground cumin • fresh cilantro, chopped • pinch of salt For The Salmon: 1 tsp olive oil 2 wild salmon fillets, skin on 1/2 tsp sea salt 1/2 tsp chipotle powder

Instructions

KIRSTEN BUCK is a Winnipeg based Holistic Nutritionist, food lover, and founder of the popular

1 Combine and toss together all the ingredients for the salad in a large bowl. Set aside.

blog and social media platform Buck Naked Paleo. She focuses on a nutrient dense, paleo

2 Heat grill pan over medium-high heat and drizzle with olive oil.

approach to eating.

Her contributions can also be seen on

3 Season salmon fillets evenly with sea salt and chipotle powder. Add fillets to the grill pan skin side up and cook for 4-5 minutes. Flip and cook for an additional 4-5 minutes or until cooked to desired liking and skin is crispy.

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

4 Remove from the pan and serve over jicama salad

inspire others to make healthy choices and find confidence in the

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NOTE: cooking time may vary depending on

kitchen.

the thickness of the fillet.

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

VEGGIE-FRIENDLY RECIPES

Falling for Folate: Roasted Chickpea Goddess Bowl

BY BRITTNEY DESROSIERS

BRITTNEY DESROSIERS is a health food blogger from Winnipeg, who is dedicated to

Not just a pregnancy vitamin, folate helps fuel your body, brain and beauty on a daily basis. Here’s a great recipe to help you fall in love with folate.

sharing quick and easy recipes. Her interest in food and science led her to pursue a degree in Human Nutritional Sciences at the University of Manitoba. During her last semester, she created an Instagram account, Exploring Healthy Foods, to share her passion for nutrition and recipe creation.

This quickly evolved into a blog where you will find many healthy recipes, videos and nutrition resources.

Though most people think of folate as that vitamin you need during pregnancy (and it is extremely important then), it’s important at all stages of life since it helps to make our red blood cells. What do red blood cells do? Well, they help deliver oxygen throughout the body and that’s important for, well...everything!

You often hear of folate (vitamin B9) referred to as “folic acid”, but folic acid is actually the human-made form of folate that is found in vitamin supplements. True folate is found in lots of tasty vegetables and legumes like leafy greens, potatoes, beans, chickpeas and lentils and these are the best places to fall in love with this B vitamin since it’s the most bioavailable form of the nutrient. Folate is so critical for human health that some foods like cereals, bread and pasta are even fortified with this B vitamin.

Because one of folate’s main functions in the body is to help make red blood cells, which provides oxygen to tissues, a deficiency in folate can leave you feeling tired or unable to concentrate. You can actually develop a type of anemia

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without enough of this vitamin in your diet. Although you may be consuming a diet rich in folate, we all absorb nutrients differently, so your health care professional may recommend folic acid or folate supplementation if your blood work shows that you’re low in this nutrient. If you’re concerned about your levels, it’s always best to always check with your doctor or primary health care practitioner!

Since folate does not get stored in the body, it is important to eat a variety of folate rich foods on a daily basis, which is why we’re suggesting you fall in love with folate starting today, with this Nourishing Roasted Chickpea Goddess Bowl. It’s not only delicious, but also full of folate!

Cooked chickpeas contain almost half of the recommended daily folate intake for women!

Pairing these roasted chickpeas with filling sweet potatoes and crisp, fresh vegetables, balances out this meal to give a variety of vitamins and minerals. To top it off, this creamy and slightly nutty tahini dressing pulls all the textures in this bowl together to create a simple yet satisfying taste.

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Serves 2

Ingredients For the Bowl • 1 large sweet potato • 1 can (398 mL) chickpeas, drained and rinsed • 2 tbsp olive oil • 1 tsp garlic powder • 1 tsp salt • 1 tsp pepper • 4 cups spinach • 1 cucumber, sliced and then cut into fourths • 1 avocado, pitted and sliced • 5-8 cherry tomatoes, sliced • 2 tbsp parsley, chopped Tahini Dressing • ¼ cup tahini • Juice from ½ lemon • 1 tsp garlic, minced • Pinch of salt • Pinch of pepper • 3 tbsp warm water

Instructions

@EXPLORINGHEALTHYFOODS

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1 Preheat oven to 375 degrees F. 2 Peel and cut sweet potato into “fry-shaped” pieces and place on baking sheet along with chickpeas.

3 Lightly coat sweet potatoes and chickpeas with olive oil, garlic powder, salt and pepper. Mix it up.

4 Place in oven for 20 minutes, then flip and add back in to oven for another 20 minutes.

5 In the meantime, prepare the dressing by adding all ingredients to a small bowl and whisk together.

6 In a large bowl, add spinach, sweet potato fries, cucumbers, chickpeas and cherry tomatoes.

Top with dressing and sprinkle with parsley.

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

HORMONAL HEALTH

Rebalancing Your Hormones After The Pill

BY MICHELLE TIRMANDI, RHN

Prolonged use of the birth control pill can rob the body of important nutrients and wreak havoc on hormonal health, but there are natural ways to nurture your body back to balance.

Available for over 50 years in Canada, oral contraceptives (“the pill”) are considered to be the most widely used method of contraception today. While the pill is fantastic for preventing pregnancy and, seemingly, helpful for managing other conditions, many women who come off the pill are faced with an array of unpleasant symptoms like irregular periods, mood swings, acne and weight gain. They are often also left with significant nutritional deficiencies. The good news is that good nutrition, supplementation and lifestyle habits will all help to support hormonal health after being on the pill.

Correcting Nutrient Deficiencies & Imbalances Many pharmaceutical medications affect the body’s ability to absorb and utilize nutrients and the pill is no different! Chances are, if you’ve been ‘on the pill’ for any length of time, your body may have been robbed of B Vitamins, Vitamin C, Vitamin E and the minerals Magnesium, Selenium and Zinc. Studies have also shown that reduced levels of those minerals are directly proportional to the duration of use. Therefore, focusing on good nutrition after being on the pill is necessary to restore those lost nutrients. Here’s how: V I S TA M A G A Z I N E I S S U E N O . 1 1 7

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B VITAMINS: The B Vitamins, including B2, B6, B12 and folate (aka ‘folic acid’) play essential roles in energy, mood regulation, red blood cell development, metabolism, as well as many other biological and neurological functions. Folate is particularly important for women who plan to become pregnant, as it has been shown to reduce neural tube defects. Foods such as grass fed beef, salmon, poultry, legumes, eggs, potatoes, bananas and leafy green vegetables (which are loaded with folate) are all great additions to your post-pill lifestyle. It may be a good idea to try a good B-Complex supplement that includes folate as well.

VITAMIN C: The antioxidant Vitamin C is important for the growth and repair of tissues, cardiovascular health and immunity. Deficiencies may cause some women to heal more slowly or bruise more easily. A diet rich in a variety of colourful fruits and vegetables that are either raw or lightly cooked will ensure that you’re getting the most bioavailable form of Vitamin C. If supplementing, look for a good quality bioavailable form of Vitamin C that is free from artificial colours and fillers.

VITAMIN E: A potent antioxidant, fat-soluble Vitamin E plays a role in the functioning of many organs, including the brain and eyes, as well as many other biological and neurological functions. It also plays an important, hormone-balancing role within the endocrine system. Deficiencies may cause some women to experience muscle weakness, loss of coordination or even problems with vision. Including lots of plant-based foods that are high in good fats is a great delivery system for this fat-soluble vitamin. Try upping your intake of sunflower seeds, almonds and avocados.

MAGNESIUM: This mineral is an important cofactor to more than 300 biochemical reactions in the body and many of us are already deficient in this multi-tasking mineral. Being on the pill just adds to the problem. Deficiencies may appear as muscle spasms, migraines, anxiety or other cardiovascular and musculoskeletal problems. Eating foods such as spinach, chard, cashews, pumpkin seeds and figs will help to restore those levels. Look for a supplement such as magnesium bisglycinate or try powdered magnesium in a cup of warm water before bed.

SELENIUM: The antioxidant mineral Selenium plays important roles in thyroid and reproductive health; as well it supports the detoxification systems in the body. As such, a deficiency may increase the risk for various diseases and endocrine disorders. Eating foods such as Brazil nuts, salmon, turkey, sardines, eggs and mushrooms is a good place to start restoring this mineral.

ZINC: The mineral Zinc is responsible for more than 100 biochemical reactions, including estrogen metabolism and detoxification. A deficiency may result in problems with immunity, sexual and reproductive function. Get more zinc from foods such as grass fed beef, poultry, chickpeas, pumpkin seeds and sunflower seeds.

PROBIOTICS: Oral contraceptives have also been linked to imbalances within the gut, possibly leading to other issues such as leaky gut and candida, which will create imbalances with hormonal health. Include more fermented/cultured foods such as kimchi, sauerkraut, kefir and miso or try supplementing with a high quality, multi-strained probiotic.

What’s the liver got to do with it?

Liver health is critical for rebalancing hormones since it’s responsible for hormone metabolism and detoxification. The liver requires specialized nutrients to keep it healthy. These foods include: bitter greens (radicchio, arugula, rapini, dandelion greens), cruciferous vegetables (broccoli, cauliflower), beets, lemons, garlic and turmeric.

Lifestyle Changes While we’re used to talking about internal hormones, we actually get a lot of hormones from outside as well.

When coming off the pill, it’s important to reduce or remove as many excess sources of external estrogen (known as xenoestrogen) as possible. Xenoestrogens are found in plastics, pesticides and personal care products like lotions and cosmetics. Also, ensuring ample sleep and hydration, getting moderate exercise and effective stress management all play a key role in getting your post-pill hormonal health back on track!

MICHELLE TIRMANDI is a Toronto-based Holistic Nutritionist. She’s also a busy mama, wife, yogi, wellness industry consultant and founder of www. nourishandglow.ca, an online meal planning subscription that helps busy mamas with weekly food ideas and recipes. As the nutritionist for Toronto Yoga Mamas, Michelle’s passionate about working with pregnant women and new moms to help them eat healthy, simply. You can find Michelle on Instagram @michellenutrition @nourishandglow_ or you can book a free 20 minute consultation with Michelle @TORONTOYOGAMAMAS

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CYCLE TIPS

5 Steps For a Healthy Flow THE FIFTH VITAL SIGN:

BY AMANDA LAIRD, RHN™

Your period isn’t just a monthly “curse”; it’s an important indicator of your health and wellness. Here’s why you need to pay attention and how to enjoy healthy hormones.

AMANDA LAIRD is a Registered Holistic Nutritionist™ and host of the Heavy Flow Podcast – a weekly podcast dedicated to casual conversations about periods, reproductive health and other taboo health and wellness topics, available on iTunes and at www. amandalaird.ca.

She lives in Toronto with her husband and daughter.  AMANDALAIRD

Every so often a news story breaks about a strange taboo or tradition related to menstruation from somewhere far away in the world, often about women being banished to menstrual huts, barred from a place of worship or prevented from cooking certain foods while on their periods.

In Canada, these headlines are preposterous. But have we ever considered the menstrual myths and lies we’ve been taught in our own culture?

Although we might not banish women to menstrual huts without sanitation or clean water, we’re not exactly celebrating the magic of menstruation either.

Here in the West, girls learn periods are supposed to be painful; that menstrual blood is gross and shameful, and pre-menstrual syndrome (PMS) will make you stupid or crazy.

But periods aren’t just a monthly curse. Your period is part of your menstrual cycle, an important indicator of your overall health and wellness, and a vital sign, like blood pressure. Your menstrual cycle hormones don’t just make you bleed, they also promote ovulation, bone, breast and heart health, and influence your moods, appetites and energy levels, just to name a few of their many jobs.

When you’re in good health and your hormones are balanced, your period will come regularly, and without the pain and discomfort that you were taught to expect. While 80% of women report some pain or PMS with their periods, there’s a difference between ‘common’ and normal: long menstrual cycles, irregular periods, pain or severe PMS are all indicators that your hormones are out of balance and need some attention.

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Unlocking Your Fifth Vital Sign Before you can observe and interpret your menstrual cycle you first need a primer on the four phases of the cycle and how it affects your body. A resource like Taking Charge of Your Fertility

by Toni Weschler will teach you about your menstrual cycle and how to chart it. The second step is body literacy.

Knowing your cycle will help you to connect the dots between your hormonal health and day-today wellness. Use an app like Clue or Kindara to track your periods, fertility signs and symptoms such as pain, changes in mood, energy levels or skin breakouts that may flag a hormonal imbalance.

Having this big picture view can help you make changes to improve your menstrual experience. The good news is that there are easy nutrition and lifestyle changes that you can make to help get your hormonal health back on track.

Here are my top 5…

1

BALANCE YOUR BLOOD SUGAR Your body perceives sugar as a stressor, and stress impacts your hormonal health.

Avoid blood sugar spikes and crashes by reducing refined carbohydrates and sugar – including natural sweeteners like honey or maple syrup (in moderation)! Make sure to include protein and fat with every meal or snack. Try an apple with almond butter or roasted sweet potato, chicken and flax oil dressing in your salad.

2

FOCUS ON ANTI-INFLAMMATORY FOODS Prostaglandins, hormone-like chemicals that are a part of your inflammatory response, are responsible for pain and cramping during menstruation. Therefore, reducing your overall inflammation will have a positive effect on period pain too. Fill up your plate with anti-inflammatory foods such as green leafy vegetables, avocados, whole grains, nuts and seeds, cold-water fatty fish, and spices like turmeric and ginger.

3

GET ENOUGH FIBRE Fibre helps to stabilize your blood sugar, keeps your cortisol levels in check and flushes out excess estrogen – a triple threat to PMS and imbalanced hormones. Whole grains, chia and flax seeds, lentils, beans, berries and cruciferous vegetables are rich in fibre to keep your hormones in check.

FOCUS ON PLEASURE & JOY Instead of stressing about stress management, focus on daily pleasure and joy. Whether that comes from dancing to your favourite music, using an essential oils diffuser in your workspace or spending time with loved ones, do a little of what makes your heart sing every day.

4 5

USE BETTER PERIOD PRODUCTS Conventional pads or tampons are processed with harsh chemicals and materials that can irritate the vagina, in turn causing more discomfort. Making the switch to natural, organic products or a reusable product like a menstrual cup or period underwear isn’t just better for the environment or your body, it may also lessen pain.

Your period doesn’t have to be a curse. Making small changes to your diet and lifestyle will add up to big changes for your next cycle.

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A DAY IN THE LIFE

Cynthia Loyst

Busy media personality, and co-host of CTV’s The Social, Cynthia Loyst is also a mother, a writer and a passionate pursuer of all things pleasurable.

As a sex educator and advice columnist, she’s founded a website dedicated to helping women create healthy relationships with themselves and others. She tells us how she finds her own pleasures in her day-to-day life.

Q: You’re a busy mom, a broadcast professional and wife - how have you learned to find a healthy balance?

Q: You describe yourself as a professional sensualist, what does that mean?

It’s hard - I’m good at finding pleasure but not so great at finding balance!

Thankfully I have a village to help: a very involved partner, a father-in-law who lives nearby and an amazing babysitter who has been with our family since my son was six months old. Despite that, there are days when I still feel totally overwhelmed and failing in some part of my life.

I strongly believe that sensual pleasures in life bring us happiness, but if we aren’t slowing down and tuning into our senses we will completely miss them. So I to try to incorporate sensuality every day – whether it’s picking clothing that feels great or is dazzling to my eye, adding essential oils into my shower, slowly savouring a piece of dark chocolate laced with sea salt or indulging in cuddles with my boys – basically I try to devour as many small, sensual pleasures as I can.

Q: You work with an amazing cast of women on The Social, you get to interview really interesting people and wear beautiful outfits; what’s the best part of your day?

Okay I would be lying if I said getting all glammed up every day isn’t pretty fun. But, more than that, I’m truly delighted by the incredible people I work with every day, both in front of and behind the camera.

Having said all that, the best part of my workday is connecting with the audience. The stories they share (both in person and online) about their own struggles and experiences have moved me to tears. I feel incredibly privileged to share in some part of their journey.

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Q: What makes you feel sexy?

Having alone time! I honestly don’t think women (particularly mothers) prioritize this enough. When I’m alone for a day with no schedule, and I’m able to have a nap or a bath or read some erotica – that’s when I get into a sexy headspace. A little fun lingerie never hurts either.

Q: Many women struggle with finding the time and desire to maintain healthy sexual relationships with their partners in the hustle and bustle of everyday life – how do you make sexual and sensual health a priority?

You have to schedule it. We prioritize so many other things in our lives: like dinner parties, dentist appointments, thank you cards, etc. – why shouldn’t we make a plan for sex? But we also have to expand what we mean by sex – maybe it’s solo sex, maybe it’s just a sensual massage, maybe it’s incorporating a toy with your partner – as long as it feels pleasure-filled and not pressure-filled. Otherwise scheduling sex can easily become just another annoying thing on your “to-do” list.

Q: When it comes to bedtime, do you rock sweatpants and topknot or delicate intimate apparel?

I have the worst bedtime clothes. I do own some silky negligees, but then I get too cold. I also have some flannel sets but then I get too hot. So my default bedtime attire is concert T-shirts with pajama shorts. However, I do have some of the best robes for different moods – a silky kimono, a cozy spa robe, and a vintage Japanese one with intricate, floral embroidery. And my favorite one that I got last year from LA that has subtle vulvas printed on it. As I said, I am always pushing pleasure.

From candidly sharing her opinions on television and radio, to creating the popular online destination Find Your Pleasure, Cynthia has grown to become one of Canada’s most recognized and respected writers, producers and television personalities. Find out more about Cynthia at her website: FINDYOURPLEASURE.COM @CYNTHIALOYST

CLARITY RADIO FOR VISTA SPONSORED CONTENT

Ovarian Cancer & Depression

I am moving forward with various scientific research projects and cutting edge technologies to eventually help many worldwide. One of our projects that is dear to my heart is to help women combat ovarian cancer. There are at least 19 different types of ovarian cancer, which also include cancer of the fallopian tubes. As many know, when ovarian cancer is detected beyond Stage 2, the survival rate is slim.

BRYAN FARNUM

I am assisting Prof. Michael Thompson at University of Toronto to develop the last 20% of an early detection blood serum test for ovarian cancer. On my own, I have developed a separate early detection urine ovarian cancer test. I have also developed a positive/negative chemical charge test which can detect the chemical charge of human urine on a yocto level. This is significant because, if the urine has a positive charge, it confirms that, somewhere in the body, there is active cancer. Cancer is the only disease that turns the urine from a health negative charge to a diseased positive charge on a yocto level. In addition, I know that one day this same test will serve to show if a person’s cancer treatment is actually working. These projects are moving relatively slowly, as it is very difficult to find and/or set up proper clinical trials to receive urine and/ or blood for testing to confirm that the test will work.

We are hoping in the near future that our projects will move ahead much quicker by way of public support.

In the meantime, all women need to know that it is not possible for one to get cancer if one does not

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have mental depression. It is absolutely not possible.

And 90% of the women who read this article will feel that this is true. So, it is important for women to focus on their mental health and to go on a path to get this healed. This can be done by going on a spiritual journey, which requires women to think outside the box and consider other possibilities. For example, certain types of energies can be transferred from other people to bring disease into the body by manipulating genes and stem cells. What I’m really trying to say: for women or anyone to beat cancer, you have to beat mental depression or any other type of depression that may be emotionally and/or physically driven.

Today, women have to come together with one voice and make demands that cancer research is truly supported by those who have the influence. If you do not do this, it may be your loss or a loss to someone close to you. We need your help. Listen to me on ClarityRadio.com as I speak on different health issues.

To learn more about Bryan visit CLARITYRADIO.COM or email your questions to WFOFFICE999@GMAIL.COM

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