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September/October 2018

No. 120

School Safe Snacks p22 Weekday Dinners in 30 min p53 Making Movement Fun p30 How to Meal Prep like a Pro p44

Raising a Whole Foods Family How Aimée Wimbush-Bourque makes real food work for the whole family

T HE O R GA NI C ENTR EPRENEU R

Chickapea Pasta CEO Shelby Taylor p24

P R I N T E D I N C A N A DA

C A N N A .MED.ED

CBD for Coping with Anxiety p28

DAY IN T HE LIF E

ET Canada’s Sangita Patel p61


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EDITOR’S NOTE

PHOTO BY: @ PHILCROZIER

A Welcome Change As much as I love the long, hot days of summer, I relish the feeling of a fresh start that comes with fall. It wasn’t always that way. As a kid, I felt more bitter than sweet about saying goodbye to those endless beach days, backyard BBQs and camping adventures for back-to-school order and routine. I mourned the end of summer and resisted the change of pace that came with cooler temperatures, shorter days and, of course, homework. But, it’s different now that I’m all grown up. I actually enjoy the change of pace and the change of scenery that autumn brings. As I continue to evolve, I find this season the perfect time to reflect on my relationship to change itself. I breathe a bit more deeply to enjoy the earthy, fall aromas and soak in the beauty of those brilliant leaves as they drop and drift away from their branches. The magical beauty of this yearly transition helps to remind me that things are as they should be. In other words, it's a good time to practice the art of acceptance. After a busy, bright summer, I allow myself time to feel reflective and turn inward. Fall, with its crisp nip in the air and shorter days, becomes a natural time to hunker down, snuggle up in my favourite sweaters and surround myself with loved ones. That’s why we’ve dedicated this issue to family. It’s a great time to regroup and re-establish routines while relishing seasonal traditions like apple picking, pumpkin carving and meandering through corn mazes.

There’s nothing better, this time of year, than coming into a cozy house with a cold nose and rosy cheeks and settling into a warm meal to share stories with loved ones. Those closest to us help ground and anchor us as the world around us changes. Lean into those around you and make sure to give lots of hugs. Find a mug of warm, spiced tea or your favourite latte and take your time to flip through the pages of this issue which are filled with family-friendly recipes, tips and insight to help you create a fuss-free fall. Feast your eyes on our mouthwatering meal ideas and school-safe snacks and be inspired by our featured interviews with moms who define success and balance on their own terms. Here’s to a season filled with harvesting your inner wisdom, extra couch cuddles and, of course, sprinkling pumpkin spice on just about everything.

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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The freshest, fairest, most future friendly

No. 120

September/October 2018 PUBLISHER

Trent Nellis EDITOR-IN-CHIEF

Kim D’Eon ART DIRECTOR

Eric McBain CONTENT STRATEGIST

Solomon Islands

Stuart Harries

South Pacific Ocean

PALEO RECIPE EDITOR

Kirsten Buck VEGETARIAN RECIPE EDITOR

Brittney DesRosiers CONTRIBUTING EDITOR/COMMUNICATIONS

Kristin van Vloten COPY EDITOR

Ellen Niemer SOCIAL MEDIA COORDINATOR

Amber Spence ADVERTISING

Karen Cliche FINANCIAL STRATEGIST

Harley Godfrey DIGITAL STRATEGIST

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30 FITNESS

Making Movement Fun for Family

44 HOLISTIC NUTRITION

How to Meal Prep Like a Pro

46 HEALTHY SKIN

Skincare Tips for All Ages

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Contents NO. 120 SEPTEMBER/OCTOBER 2018

37 Q+A

53 PALEO RECIPES

HealthyDinners in Just 30 Minutes

22 PLANT BASED RECIPES

School Safe Snacks

Whole Foods for the Whole Family

How bestselling cookbook author, Aimée Wimbush-Bourque, feeds her family.

24 ORGANIC ENTREPRENEUR

Creating the Chickapea Pasta Empire Founder Shelby Taylor meets the need for family-friendly nourishment.

Healthy recipes to pack for the kids

61 DAY IN THE LIFE

Balancing Act with ET Canada’s Sangita Patel

How this TV personality makes fitness a priority.


AT

L FREE CA

HE

CHEMI

HI

GH

c h o s e nf o o d s .co m |


BREATHING ROOM

1. Monkey see, monkey do Excessive use of digital media and games can lead to behavioural, emotional and academic problems. If you don’t want your kids addicted to their devices, show them a better way. 26% of kids think their parents don’t listen to them because the parents are always on their digital devices. So, try shutting off for evenings and weekends, and set healthy limits on your own screen time to model positive behaviour. The added benefit? Studies show it’ll improve your family’s communication inside and outside the home.

Unplugged Parenting If you’ve been searching for reasons to limit your screen time, look no further than the little ones who are looking back at you.

How often do you check your smartphone? If you’re anything like the average user, you touch your phone (tapping, swiping, typing and clicking) around 2,617 times a day! In a short time, digital technology has made us more than a little dependent on the convenience and entertainment of these mobile devices. 46% of us claim we can’t live without our phones, and many of us are unwittingly modelling that dependency for the kids we love. Here are 3 reasons to develop a regular digital detox routine:

2. Model your best work/life balance Our digital devices have given us the ability to be on 24/7. But when you get that important work email in the middle of a family outing, does it feel intrusive or comfortingly convenient? Either way, it’s a problem. Being available 24/7 decreases face-to-face human connection and openly defies work/life balance. 69% of kids say their parents spend too much time on their mobile devices when they’re together as a family. And a whopping 39% say they’ve resorted to texting their parents from the same room.

3. Be present with your kids Are you really spending time together? More than half of adults admit they regularly interrupt face-to-face conversations with family and friends to use a digital device. And yet 60% of parents think their own kids spend too much time online. And they’re right. We all benefit from being unplugged and present in the moment. For adults and for kids, personal interaction, not digital communication, develops better listening skills, improved creativity, broader understanding and a reduction in stress and anxiety. V I S TA M A G A Z I N E . C A

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WHOLE FOODS

Fill Up on these 5 Fall Fruits

As the days become shorter and the temperature drops, your body instinctively craves specific, seasonal nutrients. Find out how these delicious fall fruits fuel your body and add more to your family menu! Apples

Cranberries Cranberries are a true nutritional gift of the season, with one of the highest concentrations of antioxidants of all fruits. Each tart, red berry holds the power to fight inflammation, reduce free radical damage, boost immunity, and of course, prevent and help treat urinary tract infections. ADD MORE TO MEAT: Cut raw cranberries in half, mix with grilled onions and sprinkle them over your steak or pork chop to bring out unexpected flavours.

Persimmons Persimmons, with their rich orange hue and unique flavour, are a sweet way to stay full and energized. With nearly as much vitamin C as an orange, a persimmon can help boost your immunity come cold season. Plus, it is a surprisingly high source of iron, supplying 14% of the recommended daily minimum. ADD MORE TO SALADS: Slices of raw persimmon will energize

There’s a reason for the old adage: an apple a day keeps the doctor away. Apples are the most iconic of the fall fruits and deserve to be recognized as nutritional powerhouses. At 4 grams of fibre per medium-sized apple, they help lower inflammation, aid digestion and support your healthy heart. ADD MORE TO OATMEAL: Slice apples and sprinkle cinnamon in steel-cut oats for a comforting, antioxidant-packed breakfast on a crisp fall morning.

Pumpkin The quintessential fall fruit. Yes, squashes and gourds are fruits. Pumpkins are fun to carve and fun to eat, lending high fibre and vitamin content to sweet and savoury dishes alike. With a distinctive orange hue, each cup of this fruit contains 200% of the recommended daily amount of beta carotene. This powerful antioxidant supports eye health, helps to provide UV protection and contributes to a strong immune system. ADD MORE TO SMOOTHIES: Cooked pumpkin lifts a smoothie; blend it with a frozen banana, maple syrup, Greek yogurt and a dash of cinnamon.

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V I S TA M A G A Z I N E I S S U E N O . 1 2 0

your next super salad. In fact, the pungent sweetness of this fruit pairs beautifully with the peppery punch of arugula.

Pomegranates Pomegranate seeds, those juicy, ruby-red gems that pack the insides of the firm red fruit, are both delicious and profoundly nutritious. With their high antioxidant content, the seeds can help prevent and reduce high blood pressure, cholesterol, oxidative stress and inflammation. They’ve also been shown to have anti-carcinogenic benefits. ADD MORE TO AVOCADO: Try pomegranate seeds in your next batch of guacamole and savour their crunch, sweetness and tang.


The Family That Plays Together Fall is packed with a bounty of seasonal fun that can make any family outing an occasion for wonderful memories. And these stats about family togetherness will encourage you make the most out of your autumn activities.

STATS

Quality beats quantity Mothers in 1985 spent an average children; today, that average is

Community time matters

up to 13.7 hour a week. It seems

Did you know that if your family

a positive trend but studies show

has a community of at least 10

that we’re more stressed today,

supportive friends and relatives,

and stress can affect the quality of

you will all be happier? After

time spent together.

examining studies of more

of 8.5 hours a week with their

quality when it comes to our

found that what really matters in

Teens need togetherness

children’s wellbeing. So if you’re

helping people feel connected

It’s a fact that teens who spend at

stressed out, sleep-deprived, guilty

and grounded is the number of

least 6 hours a week of quality time

and anxious (and who isn’t?), then

friends and confidants we have.

with family (including parents)

it’s time to give yourself permission

Ten is the magic number.

are less likely to engage in risky

for some conscious downtime that

behaviours like taking drugs.

Quantity is less important than

than 3000 adults, researchers

you can share with the kids and still

TIP: To keep the relationships that

From the pumpkin patch to the apple

feel like your responsibilities are

support your family strong, make

TIP: Although finding family

orchard, fall is full of unique opportunities

getting done.

sure to invite friends and family

activities that appeal to teens is

to have fun and connect with all ages of

over for weekend dinners, weekday

tricky, the fall is full of interesting

the family. So as the excited activity of

TIP: Since quality matters more than

homework groups or any day play

options. Free your inner farmer

summer gives way to a more regular fall

quantity, why not plan a quick, fun

dates for the little ones. And go big!

and visit a sunflower festival or

routine, remember that unique family fun

and productive activity with the kids,

Consider organizing a group trip to a

pumpkin patch where the kids can

can bring us together in positive ways

like baking a pumpkin pie together?

corn maze for big fun, happy laughs

get exercise, fresh air and lots of

that impact our family wellbeing.

Tonight’s dessert? Done.

and easy community bonding!

Instagrammable pics!


FUNCTIONAL FOODS

Lower Stress Reishi mushrooms aren’t prized for their flavour but are valued for their stress-fighting properties. Like all adaptogens, they naturally help the body cope with various sources of stress, helping adapt to the challenges we meet on a daily basis. This powerful tonic can improve your mood, heal adrenal fatigue and boost brain activity. TRY: reishi in pill or tincture form to avoid its bitter taste.

Falling for Fungus Many mushrooms are at their peak of freshness in the fall, so it’s a perfect time to reap their culinary and nutritional rewards.

Though you may be most familiar with button, shiitake or oyster mushrooms, the variety of fungi is vast. There are over 14,000 edible and inedible plant species known as mushrooms. When it comes to the edible varieties, one thing these fast-spreading, moisture-loving beauties have in common is their benefit to the human body. Rich in vitamins and minerals, they help us perform better, heal faster and maybe even enjoy life more deeply. Here’s a closer look at some of the mushroom’s mighty healing powers and a few mouth-watering ideas to help you fall in love with fungus. Sources on VISTAMAGAZINE.CA

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Support Your Healthy Heart Fight Free Radical Damage Loaded with antioxidants, mushrooms naturally fight the free radical damage and inflammation that’s at the heart of disease and premature aging. Mushrooms can support every system in the body with complex compounds that lower overall inflammation. They also alkalinize the body, improving immunity and lowering disease risk.

Anything that lowers inflammation is also beneficial to the cardiovascular system. Mushrooms work in two other specific ways to support heart health. First, they are rich in vitamin D; increasingly, vitamin D deficiencies are being linked with cardiovascular disease. Secondly, many mushrooms lower bad cholesterol and can help reduce plaque from building up on artery walls.

TRY: chaga mushroom powder in a cup of

TRY: adding sautéed porcini mushrooms

coffee or as a coffee replacement.

and broccoli to your next pasta dinner.

Fight Cancer Mushrooms, like cordyceps and shiitake, are well known to have cancer-fighting properties that protect your body’s healthy cells while detoxifying the dangerous ones. The medical journal 3 Biotech reports that these properties work as “reactive oxygen species inducers” that stop cancer cells from proliferating.

Increase Energy Rich in a variety of B vitamins, mushrooms help energize the body. A cup of raw white button mushrooms contains 23% of our recommended daily value (RDV) of riboflavin, 17% of our RDV of niacin and 14% of our RDV of pantothenic acid. These vitamins help to convert nutrients into energy, and also support good brain functioning. Eat mushrooms to cut through mental fog!

TRY: grilling whole portobellos and topping with organic cheese for a hearty,

TRY: caramelized cremini mushrooms and

meatless main dish.

onions on top of your next green salad!


WHOLE HOME

Smells So Good

Autumn-inspired essential oils can transform your home into a cozy, seasonal sanctuary. In cooler weather, it’s comforting to make our homes places of warmth, serenity and refuge. Baking fresh apple pie is one way to fill the air with pleasant wafts of fall goodness. An easier way to enhance the physical and emotional comforts of your sanctuary is by diffusing these seasonally-scented essential oils.

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Cinnamon

Cypress

Sweet Orange

For many, fall is the time when baking begins, and our homes are filled with the sweet scent of warm seasonal spices. Cinnamon essential oil reminds us of apple pies and sweet buns fresh out of the oven. Cinnamon oil naturally lowers inflammation and blood sugar levels, and its distinctive aroma provides both comfort and energy to our space.

The most relaxing autumn activity might be a walk through the woods when the air is crisp and the light is golden. To enhance the woodsy, organic aromas that surround us during this time of falling leaves and late harvests, diffuse cypress oil. Cypress, an evergreen tree bearing small rounded cones, can fight infections and improve respiratory health. It’s especially useful when fighting allergies and colds.

Sweet orange essential oil is the scent of the last remains of a bountiful summer, leading to an abundant fall, a natural time for celebration. In fact, it blends well with cypress and cinnamon to create an aroma that reminds us of fall wreaths and late-season orchards. Sweet orange is a natural mood booster that manages to both calm and uplift our spirits.

V I S TA M A G A Z I N E I S S U E N O . 1 2 0


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School Safe Snacks

Snacking at school can be a hassle, but these easy-to-make and easy-to-eat, portable school snacks are free from all the top allergens and tasty enough to be enjoyed by most everyone in the class. SEANNA THOMAS, HNC

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We have never lived in a more allergysensitive environment. Whether or not you or your children have allergies or sensitivities, it’s important for all of us to be vigilant, especially when it comes to school snacks. But just because our school lunches need to be nut-free, that doesn’t mean we have to buy tasteless packaged products with ingredients we can’t pronounce! Simple nut-free, egg-free and dairy-free recipes are abundant, and I’m sharing two of my family’s favourites here! Not only are these recipes allergyfriendly, they’re also full of fibre, protein, omega-3 fatty acids, plus vitamins and minerals to fuel those growing bodies with goodness. Getting your kids involved with these recipes is a great idea too. Kids love helping in the kitchen, and these recipes are both fun and easy. Not only will kids love stirring, measuring and tasting, but this way, they know exactly what is going into their food if anyone at their school happens to ask.


PLANT BASED RECIPES

Super Seed Oat Bars Makes 30 - 40 bars

Ingredients • 1 tbsp chia seeds • 1 ½ cups spelt flour • 1 tsp baking powder • 1 tsp cinnamon • 1 cup coconut sugar • ¼ cup maple syrup • 1 cup coconut oil, melted and cooled • 3 cups quick cooking oats • ¼ cup hemp hearts • ½ cup dried cranberries • ½ cup pepitas • ¼ tsp sea salt (optional)

Directions 1 Preheat oven to 350 degrees. 2 Make chia egg. Mix 1 tbsp of chia seeds with 2 tbsp water and set aside. 3 Whisk together spelt flour, baking powder and cinnamon. Set aside. 4 In large bowl, mix coconut sugar and maple syrup. 5 Add coconut oil and attempt to combine. Do your best. They really don’t want to become one. 6 Add chia egg. At this point it should be total goo. Whisk that into the sugar mixture. Be careful not to splash coconut oil out of bowl. 7 Add flour mixture all at once and carefully combine. 8 Add oats, hemp hearts, cranberries and pepitas. Mix until everything is all jumbled together. 9 Press down into a greased 9 x 13 pan, making sure to even out dough to all corners. 10 Sprinkle salt on top, if desired, and place in oven. 11 Bake for 30 minutes, until the top just starts to brown and the edges pull away from pan. 12 Let sit on cooling rack until completely cool. If you try to cut it before it’s cool, it’ll crumble. Be patient. I know it’s hard! VARIATION: Melt vegan chocolate chips and drizzle over the bars. Let set in the fridge 10 minutes before packing. These will stay chewy and delicious all the way to wherever you are taking these. Just don’t expect to bring any leftovers home.

Pumpkin Spice Energy Bites Makes 12 - 15 balls

Ingredients • cup dates • cup pumpkin purée • 2 tbsp maple syrup • ½ tsp vanilla extract • 2 tbsp flax meal • 1 cup certified gluten-free rolled oats

• ¼ tsp cinnamon • tsp nutmeg • Pinch sea salt • ¼ cup unsweetened coconut flakes (optional)

Directions 1 If dates are a bit tough, let sit in boiling water for 10 minutes. Drain. 2 In food processor, combine dates and pumpkin purée. Pulse and scrape sides a few times until they start to combine. 3 Add maple syrup, vanilla, flax meal and half the oats; blend. 4 Add remaining oats, cinnamon, nutmeg and salt. 5 Blend until combined and mixture starts to roll into a ball. 6 Make balls about the size of a teaspoon and roll in coconut, if desired. 7 Place on a plate and chill in the fridge for 30 minutes. TIP: These energy bites will stay good for a week, sealed in the fridge (if they last that long).

SEANNA THOMAS is a holistic nutritional consultant, mom of three and military wife. She is a freelance writer, food educator, speaker, media expert and regular contributor to Triathlon Magazine Canada. Although Seanna is educated in all aspects of nutrition, she focuses on realistic, clean eating with a spotlight on healthy family habits. She is known online as the @NUTRITIONNAIRE and can also be found at NUTRITIONNAIRE.COM. Seanna is also the founder of Hockey Snacks, a Toronto-based company that provides healthy snacks to minor sports tournaments. HOCKEYSNACKS.COM. V I S TA M A G A Z I N E . C A

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ORGANIC ENTREPRENEUR

Legume Love

Q + A WITH SHELBY TAYLOR: FOUNDER, CHICKAPEA PASTA

Packed with protein and fibre, Chickapea Pasta uses chickpeas and lentils to put a healthy twist on a timeless classic. Only two years old, Chickapea Pasta now employs 17 people and has already expanded to the American market. Founder and CEO, Shelby Taylor, shares her recipe for success.

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Q: Before founding Chickapea Pasta, you owned a health food shop in Stayner, Ontario. What was the catalyst that led you to develop a healthy food product in 2015?

I only had the shop a short time before I realized that many people, especially parents, are challenged to find nutritious and convenient meal options that everyone will actually eat, and that don’t take hours to prepare. Having just had my first child, I understood the time constraints well and felt frustrated that convenience often meant sacrificing nutrition. After speaking with many customers, it was clear that pasta is a food that everyone enjoys, and a quick, go-to meal for families. I tested some healthier pastas with my customers, took all of their feedback and decided I was going to try to create a solution. Q: You’re a mom of two young children and a busy entrepreneur who understands the challenges of feeding a family nutritious, convenient meals. How does Chickapea help you strike that balance?

With two kids under the age of four and a young business, finding any sort of balance has been an incredible challenge. Before kids, I would spend hours preparing delicious meals and make multiple trips to the grocery store every week, but that is a life I no longer recognize. I can’t even count how many times I’ve thanked my lucky stars for Chickapea, a super nutritious meal that both my kids and husband will actually devour. It cooks in minutes and whether they eat it plain, with coconut oil, butter or sauce, I know they’re getting loads of protein, fibre and nutrients. Q: It’s been a whirlwind couple of years for you, finding success in the Canadian marketplace, launching in America and getting your product into several major mainstream retailers. What’s the biggest lesson you’ve learned about what health-conscious customers want? I’ve learned that people want to know and understand what they’re eating. They want to know where it came from, how it was grown and processed, and the journey it took to their local store. They want


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

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ORGANIC ENTREPRENEUR

to know that the food choices they are making are not only good for their body, but for the planet and for humanity. I cannot express how much I love how conscious consumers are becoming, and this is a major reason why we recently became a Certified B Corp. We want our customers to know that we hold ourselves accountable and care about so much more than a single bottom line. Q: Why was launching your Mac and Cheese line the right next step for the company? Just about everyone loves a good bowl of Mac and Cheese. Many of us were raised eating this stuff and it brings back all kinds of childhood memories, but it’s not generally considered a healthy option. By replacing traditional pasta with Chickapea and pairing it with a clean, organic cheese sauce, we’re able to bring this comfort food back into people’s lives without the guilt, and that’s what we’re all about. Q: Why is refusing to compromise on the quality of your ingredients and using exclusively organic important for you?

Cove Kombucha owners, John and Ryan MacLellan

To find out more about Shelby and her line of Chickapea Pasta, go to CHOOSECHICKAPEA.COM

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It’s simple. You should not have to sacrifice quality and nutrition for convenience. There’s no reason that the foods we love can’t love us back. I didn’t start a business to start a business, I started a business to make a difference and pursue a passion. By maintaining the highest standards of ingredients and only choosing organic, I know I’m acting with my customers’ and the planet’s best interests at heart, and I am staying true to my own core values. Q: What’s your perspective on achieving a healthy work/life balance?

This is an ongoing struggle for me, but the best advice I’ve received on this is from Arlene Dickinson who’s an investor in Chickapea. She said, and I paraphrase, balance is BS. If we keep struggling to achieve other people’s idea of balance, we’ll never be happy. We need to find our own balance, what works for us and our family. This helped me to stop being so hard on myself and understand that I just can’t do it all, at once. I only started working out again this past week, after more than three years. I don’t see friends as often as I’d like, but that’s slowly changing. My idea of balance will be different next year than it is now, and that’s okay. Q: What do your kids think about what mom does? My three-year-old says, “It’s a good thing because it’s delicious!” He’s such a fan, it’s awesome! Just last week he told his caregiver that she needs to get some Chickapea for lunches. If he gets regular pasta at a restaurant, he knows immediately that it’s not Chickapea and tells me it’s not as good. My one-year-old just gobbles it up in any shape or form. Q: Favourite family recipe using Chickapea Pasta? My husband and I love Chickapea in a green Thai curry. The slight nuttiness of the pasta goes so well with the sweet and spicy flavours of a coconut curry sauce. If I’m ever on my own for dinner, I’ll almost always have it with a simple pesto, artichoke hearts, sundried tomatoes, spinach and/or green beans. We have hundreds of delicious recipes on our website, all created by professional food bloggers, chefs and nutritionists.


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Cannabis Considerations for the Anxious Parent

Can CBD help us find relief from anxiety and be more conscious parents? A balanced endocannabinoid system could be the relief we’ve been looking for. BY EMMA ANDREWS RHN, NPDP

Autumn signals a serious change to summer’s relaxed vibe. It’s time to get back to basics and get the kids back to school, homework and extracurricular activity. Yet a change in routine can complicate everyday life and heighten our feelings of stress and anxiety—sometimes to the point of chronically affecting mood, sleep quality and the ability to fully enjoy the moment. Behind those anxious feelings may lie an underlying endocannabinoid system (ECS) imbalance. This lesser known, but increasingly understood, neuromodulatory arrangement of the body plays an important role in central nervous system function and many biological processes. The ECS is comprised of receptor sites throughout our body, which can accept endogenous cannabinoids (those produced naturally within our body), or exogenous cannabinoids (those obtained from external consumption). More than 100 cannabinoids, the chemical compounds found within the cannabis plant, have been identified. Each cannabinoid exhibits its own unique effects, with THC and CBD being two of the most widely researched of the compounds. CBD or cannabidiol is specifically sought for its anti-anxiety benefits and calming properties. Many avid CBD consumers report that they’re more easily able to reframe situations and detach from the clutch of anxious feelings. As a non-psychoactive form of cannabis, CBD does not get the user high.

Choosing a CBD CBD is extracted from both hemp and cannabis. Hemp-derived CBD does not typically yield the same high potency or the same spectrum of cannabinoids compared to cannabis-derived CBD, and therefore may not offer the same degree of anxiety relief. When choosing a CBD product, consider whether you’re approaching consumption from a proactive or reactive perspective toward your anxiety management. “A CBD isolate on its own will serve a purpose when you need to address an existing condition. But coming from a preventative perspective, it’s important to have a broad spectrum of cannabinoids to support a truly healthy endocannabinoid system,” says Dr. Ivan Casselman, an ethnobotanist, analytical phytochemist and director of research and development at Nextleaf Solutions, an extraction and distillation company based in BC. “Look for products made with a ‘full spectrum’ or ‘broad spectrum’ extract,” he encourages. “This means while you may be consuming a high concentration of

EMMA ANDREWS is a Vancouver-based wellness educator, holistic nutritionist and marketing consultant who is making waves at the intersection of the cannabis and natural product industries. She’s actively involved in all aspects including cannabis cultivation, harvesting, product development and health research for the legalized market. Connect with her on social @EMMARUNSVAN

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CANNA.MED.ED

CBD, you are also benefitting from more than one single cannabinoid, and more than one single compound.” These compounds may include natural terpenes, flavonoids, fats and chlorophyll found in the plant. More commonly referred to as the “entourage effect”, this phytocannabinoid-terpenoid synergy has been shown to have a positive impact on our anxiety response, among other ailments. The whole plant is greater than the sum of its parts, as in whole food nutrition!

Consuming a CBD CBD can be consumed in a wide variety of formats once extracted from the plant. It can be infused into capsules, tinctures, topicals and food, and it can even be vaped. Products made from a concentrated form of CBD are the best option for those not wanting to roll and smoke. In its most natural form, CBD is found in the flowering portion of the cannabis plant. Once dried and cured, this can be combusted and inhaled through

a device such as a pipe or hand rolled in papers. The new preference among health-conscious consumers is to use a specialty vaporization device such as the Pax, which is designed for cannabis flower. When purchasing flower from a licensed dispensary, ask for strains with high CBD and a lowor no-THC ratio to obtain the most therapeutic benefit with the least psychoactive side effect. Various strains, or cultivars, of the cannabis plant will produce varying levels of CBD and varying levels of THC. Professional advice is important. Always begin by consuming a small amount of CBD; increase your consumption slowly over time, as needed. Consuming CBD for anxiety, no matter the format you consume, is best when timed as a way to unwind at the end of the day and transition into your nighttime routine, once the kids are in bed. Consistent consumption can allow your ECS a chance to adapt and recalibrate, so you can enjoy the benefits of CBD far beyond the typical consumption experience.

Pax vaporizers

EMMA ANDREWS is a Vancouver-based wellness educator, holistic nutritionist and marketing consultant who is making waves at the intersection of the cannabis and natural product industries. She’s actively involved in all aspects including cannabis cultivation, harvesting, product development and health research for the legalized market. Connect with her on social @EMMARUNSVAN


Making Movement into Family Fun Encourage improved family well-being and foster a feeling of stress-free living by adding these movements into your family’s everyday routine! BY MARGOT MCKINNON, MEd

The human body is a moving machine. We’re built to move and our nervous system actually thrives on surprise. We need to move to be at our best. But today’s kids are more inactive than ever before—their parents too. Our changing digital and sedentary behaviours seem to be raising stress levels and lowering activity levels in equal measures. So, it’s critical to incorporate movement and exercise into our kids’ (and our own) lives. Kids especially have a lot of energy to expend. This is of special consideration for those diagnosed with hyperactivity and ADHD, as these conditions have been shown to respond very favourably to something as simple as increased movement! Different movements and movement patterns support many aspects of well-being including our circulatory, lymphatic and musculoskeletal systems. Evidence shows that moving also has a positive impact on our digestive and endocrine systems. Despite the obvious benefits, many families understandably find structured exercise an added stress. But the trick to take the pressure off is to incorporate moving activity into our everyday routine. You don’t have to adopt more technology or make massive commitments to get your family active. Instead, think about movement and exercise as an intentional lifestyle rather than a set of quantifiable goals. As a mother myself, I’ve found these easy ways to integrate more movement into my family’s day-to-day. MARGOT MCKINNON, MEd, is a Pilates & Movement Specialist, founder of Body Harmonics movement and health centres in Toronto and London, Ontario, and is the creator of an internationally recognized Pilates & Movement Teacher Training program. Margot has been at the forefront of helping people move well, teach well and be well since 1998, and has helped thousands of people transform their lives and careers through Body Harmonics’ unique whole-person approach to movement, health and well-being. BODYHARMONICS.COM

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FITNESS

Let the Kids Move

Make Movement a Habit

Everything can be an adventure. When my son was young, I always encouraged messing around and dilly-dallying on our outings and walks. Many kids love to climb on anything they can find! Giving them time to balance on medians and climb over small obstacles (safely, of course) helps increase their balance, coordination and curiosity.

The biggest takeaway for all of us is to make movement part of our family’s daily routine. For kids, it will help instill healthy exercise habits for life. And it’s easier than you may think. Just get creative about it! Here’s how to rethink four simple tasks to add interest, movement and strength-building to any regular day:

TIP: Whenever possible, add time for your children to play en route, rather

1.

If you drive somewhere, park

than making a beeline to and from the

far from the entrance so you can

store, school or appointments. It’s an

walk and talk on your way to your final destination.

easy-breezy way to get them to equate movement with fun.

2.

In any building, take the stairs instead of the elevator.

Sneak in the Movement

3.

When you’re shopping, take the long way around the store and then peruse every aisle

Grocery shopping can be either an exercise in patience or exercisein-disguise for your kids. When my son was young, I would take him shopping and send him on a scavenger hunt up and down each aisle to look for ingredients. He loved running around finding “treasures”, and I was happy for the help! This was an easy way to make food shopping fun and energetic while infusing movement and exercise into the excursion. TIP: Make life more active by changing how you watch TV. Encourage kids to get down on the floor to watch their favourite

separately (and stick to your list)! 4.

Try winding down a long day with an evening stroll for a treat; take a different long and winding route to and from the store.

Whatever your strategy to add daily movement to your family’s routine, remember that an active lifestyle doesn’t have to be a stressful lifestyle. A few extra minutes of movement sprinkled into regular activities can make a significant impact on your family’s health, and can create a lifestyle where healthy moving is simply something your kids do.

shows, and join them as often as possible. Naturally, everyone will shift around, move and stretch in intuitive ways. Make a game out of it by imitating your kids’ moves, and then have them try some of yours. V I S TA M A G A Z I N E . C A

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Our community of inspiring Vista Ambassador engagement is growing everyday! And that’s because the savvy influencers partnered with Vista are more than just a series of beautiful pics, insider tips and healthy tricks — they’re also people. Real people who live and work and play but still carve the moments to share their time with dedicated and delighted followers. And just like real people, Ambassadors and their followers are having real conversations about real things that really matter. And they’re having fun and being silly and serious. And they’re making friends and they're becoming a new sort of family within the digital social fabric. #truestory So in the Family issue of Vista, please meet these 5 fabulous people who followers really enjoy! They’re part of the Vista Ambassador family and they’re superstars at understanding their followers’ needs and the positive power of their Instagram feeds. Find and us on Instagram @VistaMagCanada. Then follow our hashtags #VistaMagCanada and #VistaAmbassador to make sure you never miss the motivation that’s just a tap away.

A M B A S S A D O R S

JOANNA MARIE NICHOLSON is a communications professional, fitness instructor and certified chef from Toronto, Ontario. Her life-long passion for health, fitness and whole body wellness is what led to her pursue health and fitness activities outside of her corporate career. Trained in dance, cycling, running and triathlons/duathlons, she’s a Schwinn-certified cycling instructor and a canfitpro Fitness Instructor Specialist who now teaches a variety of fitness classes in Toronto, including spin, barre and classical ballet. And still finds time for her IG followers! Joanna has a Bachelor of Arts from Queen’s University, a postgraduate diploma in communications and public relations and Culinary Arts diploma from George Brown College. FUN FACT: “My IG community might not know that I lived and worked in Japan for a year after my undergrad teaching English,” says Joanna. “It was such a cool experience being immersed in a different environment than what I was used to. I’m also an avid traveler, and have been to 35 countries, and counting!” And we gotta note, she has a culinary Arts diploma from George Brown College. #yum  JOANNAMARIEFIT

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AMBASSADORS

ANDREA BROWN is a Paralegal by day and a Wellness Blogger at balancingandie.com by night. She also just finished school to become a Registered Holistic Nutritionist! Like so many of us growing up, health was the furthest thing from her mind (think bags of chips, pop, fast food and frozen pizzas on the regular) but as she grew older, whole foods and properly nourishing her body became a passion that she couldn’t ignore. Now she empowers her followers and clients to take charge of their lives by making small easy lifestyle changes to live their best lives. “My family of IG followers means so much,” says Andrea. “These are people who know so many things about me, see me daily. Good & bad. I’ve also met so many like minded wonderful souls through my platform that I normally would never have met. I truly can’t believe the connections I’ve made. It’s funny, when I meet someone from the platform in real life and we can just talk like we have known each other for years already!” FUN FACT: Andrea was the 3rd Grade Chess Champion in elementary school. Bet her IG family of followers didn’t know that!  BALANCINGANDIE

DR. LAURA BELUS is a licensed Naturopathic Doctor with a true passion for health optimization. She guides her patients to achieve their best health possible and to treat the root cause of health issues for lasting results. And she embraces her IG audience as an opportunity to share her knowledge and inspire others to improve their health! “Each day I remind myself of how amazing my IG audience is,” says Dr. Belus. “Messages and comments from people that I would never otherwise have had the chance to meet in person is such a benefit of social media, especially Instagram. People saying that they are now in better health because of the information they learned following me is the ultimate compliment and fuels me to share more!” FUN FACT: Dr. Belus loves classical music! “Although I don’t play any instruments there is nothing I love more than to start my morning with classical music in the background or while I’m driving,” she says. “Science proves it’s a great way to keep stress hormones in check!”

 DRLAURABELUS

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AMBASSADORS

ASHLEY DUSSAULT is a personal trainer/spin instructor who is pursuing her health coaching certification through the Institute Of Integrative Nutrition. “Holistic health, wellness and plant based nutrition has been a passion of mine for as long as I can remember,” says Ashley. “Having the opportunity to share my passion through social media and inspire people from around the globe is my biggest mission. My followers mean so much more to me than a number, they’re a chance to inspire and connect with people around the world in hopes of creating a healthier future for everyone!” FUN FACT: Ashley used to be an interior designer and an architect when she was younger! Thankfully for all of us, her passion for health and wellness eventually took over her professional career!  PLANTLYTHRIVING  

CAROLYN LEE is a food blogger who declares that baking and travel are two of her favourite things! “I love experimenting with food and creating new recipes,” says Carolyn. “I was born and raised in Toronto and I’m currently traveling through India!” India is sure to inspire experimentation with new foods, but Carolyn finds that from her followers too. “My followers are the reason for my success as a food blogger. They continuously give me inspiration to try new recipes and try foods through their encouraging comments.” FUN FACT: Carolyn is allergic to nothing! She’ll try everything and anything when it comes to finding new tastes and new foods. Now that’s a list we’d like to hear about!  CAROLYNCREATIONS

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Q+A

Whole Foods for the Whole Family Q + A WITH AIMÉE WIMBUSH-BOURQUE

Former fine dining chef turned modern homesteader and best-selling cookbook author, AimĂŠe Wimbush-Bourque, dishes on how she makes healthy, real foods work for her own family of five.

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Q+A

Q: Your latest cookbook, The Simple Bites Kitchen: Nourishing Whole Food Recipes for Every Day, highlights the importance of getting kids involved in cooking. How has being active in the kitchen helped your kids to become healthier eaters? I believe that the kitchen and the family table are where healthy food habits are formed, and children will take these habits with them into adulthood. I’ve learned over the years that when the kids help cook (and even harvest produce or shop for the ingredients), they are much more inclined to try new foods. My three are not perfect eaters by any means, but they love a wide range of whole foods and exotic ingredients. When kids cook, they take a sense of pride in their work, and they acquire a real appreciation for the ingredients. Since I’ve given my kids plenty of kitchen time over the years, cooking from scratch has become second nature to them and has ignited a love of nourishing, whole foods that hopefully will last a lifetime. Q: What advice do you have for families who have picky eaters? First of all, start calling them “selective eaters” instead; it’s much more positive! I mean, we’re all selective eaters in some ways. I believe we should recognize that kids are little humans entitled to their own preferences and aversions, as much as anyone. Second, don’t push the food on them, but don’t stop offering it completely, either. Give them enough space to not like something, and yet continue to offer it prepared in different ways.

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It’s rare for a child to take to a new flavour or texture the first time, or even second or third. Most importantly: set a good example. You are their biggest role model, even in their diets. Let your children see you relish in well-balanced meals and avoid junk foods. Before long, this will also be their mantra. Good habits are worth being intentional over, especially with little ones looking on. Q: What does a whole foods lifestyle mean to you?

I focus on feeding my family nutritious food: unprocessed, unrefined, fresh, organic when possible, vegetarian most days, homemade when we can. We eat a flexitarian diet with everything in moderation, focusing on whole ingredients while reducing our meat intake. The whole foods lifestyle means that we strive for balance in everything—growing a bit of food, scratch cooking most nights and eating in season.


Q: You have a family of five, run a thriving urban homestead, are an accomplished food photographer, blogger and author! How do you ensure there’s always something healthy on the table in the midst of your busy schedule? In short? Menu planning, batch cooking, store-bought shortcuts and 25+ years of kitchen knowledge. I’ve always been organized, at least in the family food department, and meal planning is a big part of how we avoid processed foods. It’s nothing fancy, just a few minutes on a Sunday to make a list so I can shop once for the whole week. Batch cooking saves the day, over and over. I rely on my freezer for dinner once or twice a week, meals like meatballs, Bolognese, a chicken curry, comfort foods that practically improve when reheated. Yes, there’s always a nourishing meal on the table, but I’m not above a semi-homemade dinner. When

we’re in a busy season, I’ll embrace store-bought shortcuts like corn tortillas, canned beans, frozen sweet potato fries or tomato sauce. Q: Where do you find inspiration for your beautiful, mouthwatering recipes? I’m lucky to live in a province with four distinct seasons. There’s always something new at the markets that inspires me to get in the kitchen and play. I read cookbooks like novels and with a collection of nearly 500, there’s always a new technique to practice (smoking! fermenting! baking!) and to inspire a new recipe.

“Batch cooking saves the day, over and over.”

Q: Your preserve pantry would make even the most die-hard canning enthusiast swoon. You are stock-piled with beautiful, bright bottles of everything from jam to pickles to tomatoes and sauces. What kinds of whole food recipes are you creating and canning at this time of year? V I S TA M A G A Z I N E . C A

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This is my busiest time! I recruit the entire family to help “put up” the Quebec harvest until we are stocked for the winter. I’m always developing low- or no-sugar jams and butters; the Slow-Cooker Cranberry Apple Butter from my cookbook is one of our favourite spreads. What else? Salsa! Ketchup! Pickles of all sorts. I always do a fall-inspired chutney to give away as holiday gifts. I play around with pears, apples and other local fruits and simmer everything with spices. It’s my favourite time of year to play in the kitchen.

To find out more about Aimée, to read her blog and see more recipes, go to SIMPLEBITES.NET

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Q: What’s your go-to, seasonal, fall meal that can easily be made ahead for those days when you just don’t have time to cook from scratch? Fall lends itself so well to batch cooking, and I have a solid repertoire of family favourites

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that I bring back every autumn. Maple Pumpkin Chili and Cheezy Butternut Squash Penne are two top contenders, both from Brown Eggs and Jam Jars (Penguin Canada, 2015). Q: With your gorgeous Instagram account, a loyal food following and two cookbooks under your belt, do you feel a pressure to live up to your own hype when you attend potlucks? Nope, not at all! The last potluck I attended I showed up with two tubs of ice cream. I mean, life is too short to put pressure on ourselves for every little thing. Food should be fun. Even though food is, and has always been, my whole world, I don’t take it that seriously. But that said, if I have time, and we’re heading to a potluck, I may also pull out all the stops and make a few swoon-worthy fruit pies!


Q+A

Farro, Feta and Tomato Salad with Red Onion Vinaigrette

“I mean, life is too short to put pressure on ourselves for every little thing. Food should be fun.”

I’ve gotten into the habit of keeping a bowl of cooked farro or quinoa in the refrigerator so my lunches come together with minimal effort. Farro is a versatile ancient grain with a nutty flavour that pairs well with delicate tomatoes and mild herbs. Its delightfully chewy texture holds up well to bold vinaigrettes, and this salad doesn’t get soggy after an overnight stay in the refrigerator. If you can, make the vinaigrette the day before to let the flavours mellow. You can cook the farro in advance, too. If Romanesco cauliflower isn’t available, use diced celery or fennel instead. RED ONION VINAIGRETTE

Ingredients • ¼ cup minced red onion • ¼ cup extra-virgin olive oil

• 2 tbsp red wine vinegar • 1 tsp Dijon mustard • ½ tsp sea salt

Directions In small jar, combine onion, olive oil, vinegar, mustard and salt. Cover with lid and shake well to mix. Set aside. FARRO, FETA AND TOMATO SALAD

Ingredients • ¾ cup farro • 2 ½ cups water • 1 pint sweet cherry tomatoes, halved • 1 cup Romanesco cauliflower, coarsely chopped

• ½ cup feta, crumbled • ¼ cup raw pepitas • 1 small bunch flat-leaf parsley, finely chopped • Salt to taste

Directions 1 Rinse farro under cool running water; drain and add to medium saucepan. Add water and salt to taste. Cover and bring to boil over high heat. Reduce heat to low and simmer, covered, for 25 to 30 minutes, or until farro is tender yet still chewy. Remove from heat, drain excess water and cool completely. 2 In large bowl, combine cooled farro, tomatoes, Romanesco, feta, pepitas and parsley. Mix well. Pour the vinaigrette over the farro salad and mix well again. Add salt to taste. 3 Serve at once or refrigerate in an airtight container for up to two days.

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COTA FOR VISTA SPECIAL PROMOTION

Celebrate Organic Week!

September 8 to 16, 2018

Regardless of your diet, buying organically grown or raised products is a smart choice! Every time you choose to buy organic, you are doing more than just investing in good-tasting food for you and your family - you are supporting a growing organic sector and a transparent and sustainable food source. Each September, hundreds of Canadians get together to celebrate Organic Week – Canada’s largest national celebration of organic food, farming and products. Now in its 9th year, Organic Week 2018 is back September 8 to 16 to educate as many Canadians as possible on the benefits of organic farming and its positive impact on human health, the environment and communities! When you buy certified organic products, you know: • You are reducing your exposure to toxic, synthetic pesticides and synthetic fertilizers. • Your food has been grown or raised following rigorous, mandatory guidelines that are regulated by the Canadian Food Inspection Agency (CFIA) • Animals are treated humanely. They are raised in accordance with strict animal welfare standards, without the routine use of antibiotics or synthetic hormones • You’re getting the only non-GMO products regulated by the government
 • Your food is free from artificial food colors, flavors, sweeteners, preservatives and many other processing aids

Want to get in on the fun? Organic Week is giving you two chances to win some amazing organic prizes!

#ChooseCanadaOrganic Cook it! Snap it! Share it! The next time you are making a meal, choose certified Canada Organic ingredients. Enter to win just by sharing your recipe featuring an organic product. #OrganicIQ How well do you know organics? Test your knowledge by taking the Organic IQ quiz during the month of September. The more you know, the more you could win! Contest details at organicweek.ca

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It’s exciting! Canadians are getting more organic! According to the Canada Organic Trade Associations 2017 Market Report, two in three Canadians (66%) are spending some of their weekly grocery budget on organic items. Farmers’ market sales are booming and as major retailers continue to put more organic food on their shelves, it has never been easier to make more organic choices. Seeing how simple it is to choose organic for seven days in September will make it easier for every week to become Organic Week!


Meal Plan Like a Pro 4 Expert tips to get your meal prep game going strong this fall BY BIANCA OSBOURNE, CHN, CPC

Many of us know we should meal plan, yet most of us don’t execute on the concept. Whether we feel unskilled in the kitchen or are time-poor, the reasons for skipping meal planning are many. But, rest assured. Whether you have 2 hours or 20 minutes, there are easy ways to plan ahead and make healthier choices possible on a daily basis! I’m sharing my tried-and-true kitchen prep basics so you can start meal planning like the domestic pro you are!

BIANCA OSBOURNE is a professionally trained, Toronto-based private chef and meal planning educator as well as a certified holistic nutritionist. Her culinary approach focuses on simplicity and seasonality. Connect with Bianca on  BIANCA.OSBOURNE and  THEBIANCAOSBOURNE

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1. Clean Your Kitchen Have you ever opened a cluttered drawer in your kitchen and thought, “Nope!”, closed it and moved on to something else? A cluttered kitchen may put an end to your meal planning efforts before they even begin Would you prefer to work in a disorganized kitchen that frustrates you? Or in a kitchen where there’s space to store items, where everything functions properly and you feel comfortable? You decide. But the first thing I do when I start the day in a new client’s kitchen is organize and tidy because it makes cooking fun. Enjoying the process makes you more likely to continue with meal planning week after week.


HOLISTIC NUTRITION

“Remember, meal planning is about making magic with the time you have.”

2. Get Equipped Once you’ve cleaned and decluttered, you’ll know where the gaps are and what you’ll need to complete your kitchen setup. Now that you know where everything is, take stock and think about everything you need to facilitate ease of prep. Love stews and braises? Get yourself a slow cooker. Love salads? Maybe investing in a spiralizer is a good option for you. Know your needs and then equip yourself accordingly. Avoid getting distracted by fancy gadgets. For example, getting a blender or food processor is more important than getting a juicer. Prioritize! Get the basics needed to make simple, whole food meals and think about adding to your collection as you strengthen your meal planning muscle.

3. Recipe Selection

4. Bulk Prep

Notice how I didn’t start with recipe selection? Although, recipe selection is important, it means nothing if your space isn’t ready. What I often see is that people choose the hardest, instructionheavy recipes when they take their first crack at meal planning. Do not do this! Start with recipes that you can get your head around using techniques you already know. If you are a complete kitchen novice, start with recipes that have less than six steps. Any more than that could stress you out, which means meal planning is not likely to stick. Look for recipes that can be made, almost entirely, ahead of time because this will build your confidence in the kitchen. Confidence is crucial! Finding common ground between recipes is a trick the professionals use. So, when planning your weekly menu, ask yourself how similar ingredients can be used across many meals so that each meal still feels fresh and new. Focus on sauces because sauces/dressings/dips are how you make similar ingredients taste completely different.

This should, in fact, be called “Make Ahead”, because not only should you be making things in bulk, but also ahead of time. This is, hands down, the most timesaving hack in the kitchen. Be strategic about what you make ahead because some things will not freeze and thaw with the same texture integrity. Focus on items that will keep in the fridge or freezer as well as those items that require a bit of time to prepare like longcooking vegetables, grains and legumes. Think beets, wild rice or lentils. • Nuts, grains, legumes, pastas, sauces and dressing can be made in bulk, frozen in portion sizes and used throughout your meals. • Freeze sauces and dressings in ice cube trays; store in labelled containers. • Store pasta, grains and legumes in portion appropriate containers. • Prepare two to three smoothie recipes and freeze in ice cube trays; store in labelled containers. • Season, marinate, braise and sear meats, wrap tightly and freeze; and cook from frozen or thawed. Remember, meal planning is about making magic with the time you have. Whether you have 20 minutes or 2 hours, with a dash of forethought and a sprinkle of weekly preparation, meal planning will make your day to day a whole lot easier! V I S TA M A G A Z I N E . C A

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HEALTHY SKIN

Radiant Skin for the Entire Family

From Fighting Wrinkles to Little Toes: 6 natural solutions to soothe your family’s skin BY ALLISON TANNIS MSC, RHN

The skin we’re in. It can be radiant and wonderful, while other times wrinkly, dull and uncomfortable. Being our largest organ, our skin deserves a little love.

ALLISON TANNIS is Canada’s most enthusiastic nutrition expert and author of Aging Bites. She’s  DELICIOUSLYGEEKY! Follow her fascinatingly fun food tips served up with a side of humour. More at ALLISONTANNIS.COM

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Feed Your Skin, Starve Your Wrinkles Fine lines, among other visible annoyances, happen when we age. The skin becomes less strong, smooth and resilient. That’s because the scaffolding and elastic coils (called collagen and elastin) that give our skin structure and spring are less abundant. The good news is that some nutrients, like copper, can stimulate your skin to make more of these structural supports. This not-so-heavy-metal is found in dark chocolate, mushrooms and leafy greens. Oh, yeah! Science just told us to eat more chocolate. Yum!


Epsom Vista_AD_Aug15_final.pdf

1

Magnesium Oh, Sugar! Look what you’ve done to my skin! When choosing which chocolate to eat, remember that indulging in fistfuls of sugary foods can make you feel like a kid, but there is nothing youthful about sugar’s effect on your skin. Eating sugary foods causes little knots to form in the scaffolding of your skin. The result is the same as what happens to your fresh, blemishfree, springy bread when you put it in the toaster and it turns brown and dry. In other words, if you eat sugar, you’re toast. What can you do to curb those cravings? According to British researchers most people are likely to give into a sugary craving around 4:12pm. Don’t give in! Fill up on herbal tea or fibrous foods like nuts, seeds or vegetables. Researchers found eating foods that are naturally low in sugar (vegetables, legumes, fish and olive oil) was associated with more youthful skin.

Got Dry Skin? Hold on a minute! Glug, glug, glug… this talk about dry skin reminds me how staying hydrated can help too. So drink up! Another trick is to moisturize! It can make a big difference. Try creams as they are thicker than lotions making them more effective. But, watch for fragrance, parabens, phthalates and lauryl-sulfates as they are well known irritants to the skin. These ingredients are common in conventional skin creams, hand soaps, shampoos and bath gels, but are absent from most natural skin products.

Rub, a dub, dub! Better yet, apply that cream immediately after a bath. That’s right! Grab your rubber ducky and plunk into a tub of lukewarm water. This

that will make you smile

works great for kids (including us big kids) with dry skin as long as you remember to moisturize afterwards. Skip the hot water and the bubbles as both heat and soap can strip natural oils out of the skin. When you’re done, grab a towel and go for the pat-down since rubbing can irritate skin. Then, gently massage a cream on to help trap moisture.

A Fork Facial Sticking your fork into certain foods can help nourish your skin…and, keep it looking naturally youthful! Bean salads are a great place to stab your fork, but if you prefer finger food pick up your favourite nut and seed mix. Both are great sources of B vitamins, which are gobbled up by your busy skin cells. They need these vitamins for energy. Your skin is one of the hardest working organs in your body - you shed 30,000 to 40,000 skin cells each day! That’s a lot of cells to replace. As for keeping all of those skin cells looking luminous, stick your fork into some fatty fish too. Omega-3 fatty acids found in fish, algae, nuts and seeds are healthy fats that support your skin, playing a role in its structure and appearance. These essential oils are great at reducing inflammation which can make your skin appear red or puffy.

Dullness Busters Would you consider eating some lima beans to bust dullness? A nutrient called, molybdenum found in lima beans is needed for your skin to make new cells. It helps cells copy DNA (the genetic material of a cell) and that may help your skin synthesize new, brilliant youthful cells. Oh, how you’ll glow! It’s time to shed that dull appearance. Fill your fork with lima beans, edamame and green peas which are all good sources of molybdenum.

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KIND TO YOUR SKIN | KIND TO THE EARTH |   KIND TO WOMEN All natural, environmentally sustainable & socially conscious skincare. Made with love in Canada. elliebianca.com


ALPHA HEALTH FOR VISTA SPECIAL PROMOTION

Easy Coconut Brownies Makes about 12 servings, recipe from alphahealth.ca The school year has started and everyone is tight on time. So try this Easy Coconut Brownie recipe for a quick treat! These fudge-like brownies will guarantee smiles and they’re gluten, grain, nut and dairy free; perfect for sharing with friends!

Ingredients

Why choose Alpha DME Organic Coconut Oil for your family? Alpha DME Organic Virgin Coconut Oil is certified fair-trade and is handpressed directly from fresh coconuts in the Solomon Islands by island natives on their own family farms. The DME process uses a manually operated cold-pressing unit to produce raw oil from fresh coconuts in as little as one-and-a-half hours or less – just one of the things that sets Alpha DME apart from every other coconut oil on the market. For this reason, it has earned multiple organic certifications. Alpha DME delivers the purest, highest quality, raw, organic coconut oil to your table. You can also be assured that the production protects the environment through sustainable practices. To learn more and for more recipes go to alphahealth.ca.

• ¾ cup fair trade cocoa powder • ¼ cup Organic Coconut Flour • ½ tsp unrefined sea salt • 4 large organic free run eggs • 1 cup Coconut Blossom Sugar • 1 tbsp fair trade organic vanilla extract • cup DME Organic Coconut Oil • ½ cup of fair trade chocolate chips 

Directions 1 Preheat oven to 350°F. Then line 8x8 brownie pan with parchment paper. 2 Combine dry ingredients, except chocolate chips, in a bowl, by hand or with a mixer. 3 Add wet ingredients and stir until combined. 4 Fold in chocolate chips. 5 Bake for 20 to 25 minutes, or until a toothpick inserted into the middle of the brownies comes out clean. 6 Cool, slice, eat, repeat.


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PALEO RECIPES

30-minute Fall Meals Ease into fall’s weekday routine with these hot and healthy, 30-minute meals! BY KIRSTIN BUCK, RHN

Summer is nearing an end and for most that means getting back into a weekday routine. To help, I’m sharing two of my favourite no-fuss weekday dinner recipes that are healthy, easy and sure to please a hungry crowd. Taco Night is in regular rotation in our household because tacos are so easy to throw together when you’re in a pinch to prepare something interesting and nutritious. Plus, who doesn’t love a taco? If you eat grain-free like myself, or if you’re bored of taco salad (is that even possible?) try my Taco Stuffed Peppers! This recipe is very versatile because you can use any toppings you have on hand and you can sneak extra vegetables into the taco filling if you like. Just don’t skip the mashed avocado! It’s the best part, in my opinion. To save even more time on a busy night, make the taco filling a day ahead and refrigerate.

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

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Taco Stuffed Peppers (previous page) Prep: 10 minutes Cook: 20 minutes

Ingredients • 4 sweet bell peppers, tops removed and seeded • 1 tbsp extra-virgin olive oil • 1 lb lean ground beef • ½ cup onion, finely diced • 2 cloves garlic, minced • 2 tsp chili powder • 1 tsp ground cumin • 1 tsp ground oregano • ½ tsp sea salt • ½ tsp black pepper • ½ cup salsa of choice TOPPINGS Mashed avocado, cherry tomatoes, hot peppers, cilantro, sliced radish and a squeeze of lime

Directions 1 Preheat oven to 375 degrees. 2 Arrange peppers in oven-safe baking dish. 3 Drizzle with olive oil and bake 10 minutes to soften slightly. 4 While peppers bake, add ground beef to large skillet. Cook over mediumhigh heat until meat is well browned. Drain fat if necessary. 5 Add onion and garlic; cook until onion is slightly soft and translucent. Add seasonings and salsa; stir to combine and set aside. 6 Remove peppers from oven. Scoop meat mixture into bell pepper halves. 7 Bake peppers an additional 10 minutes. Remove from oven and serve immediately with mashed avocado, cherry tomatoes, hot peppers, cilantro, sliced radish and lime juice.

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PALEO RECIPES

On cozy fall evenings, a warm vegetable soup is often on the menu. Broccoli cheddar soup was always a favourite in our house growing up, so I’m eagerly sharing my own version, which is 100% dairy-free. The cheesy taste comes from nutritional yeast. It’s an inactive yeast with a nutty, cheesy flavour. And the creaminess, here, comes from potatoes! TIP Why not add spinach and just blend it right into the soup? Not only does this add extra nutrients, but it gives the soup a vibrant colour. The kids won’t even notice it’s in there! This soup also freezes well for a quick meal on those nights when you just don’t feel like cooking at all. We all have them, so let’s make them tasty and nutritious when we can!

“Cheesy” Broccoli Soup Prep: 10 minutes Cook: 20 minutes

Ingredients • 1 tbsp extra-virgin olive oil • 1 small yellow onion, roughly chopped • 3 cloves garlic, roughly chopped • 6 cups broccoli florets • 2 medium red potatoes, peeled and diced small (about 2 cups) • 4 cups vegetable broth • 2 cups spinach (optional) • ¼ cup nutritional yeast • Salt and pepper to taste OPTIONAL GARNISH olive oil, coconut cream, crushed pistachios

Directions 1 Heat olive oil in large pot over medium-high heat. Add onion and sauté until tender. 2 Add garlic, broccoli, potatoes and broth. Stir, then cover and simmer for 15 to 20 minutes. 3 Remove soup from heat and carefully pour into blender; add spinach and nutritional yeast; blend to purée. This is easiest done in small batches or with an immersion blender right in your soup pot. 4 Blend until smooth; transfer back to pot if using blender. Season with salt and pepper to taste; serve garnished with olive oil, coconut cream or crushed pistachios, if desired. V I S TA M A G A Z I N E . C A

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Healthy Inspiration Lunches for Work and School Made Easy! BY BRITTNEY DESROSIERS, B.Sc. (HNS)

We’ve all been there – rushing out the door most weekday mornings; last minute ironing, making sure the kids brush their teeth. The hurried hustle and bustle leaves little room to think about lunch, let alone pack healthy options. But don’t despair! We’re here to spark your imagination with two tasty variations on a theme for easy, weekday lunches. Use these ideas to create your own healthy lunch boxes and give yourself and your little ones something to look forward to in the midday.

Balancing Act When preparing lunches, balance is the name of the game. You want something that hits all the nutritional bases, leaves you feeling satisfied and also provides visual and taste interest. Remember you’ll need protein, complex carbohydrates and fats to fuel your body and balance your blood sugar through the afternoon. And, who doesn’t love a little lunchtime treat? We’ve made sure to include something fun and tasty for both kids and adults. We feature organic hardboiled eggs as a main source of protein because they provide a big nutritional bang in neat and tidy packages. Pack them in your lunch and get a simple, bioavailable source of protein as well as a hit of choline to support the brain and avoid the afternoon brain fog. Measurements for each lunch are provided below for approximation. Feel free to adjust to your liking.

Lunch for Work The perfect work lunch includes a kale salad because there’s nothing that says “easy-peasy” quite like kale. Hearty and rough in texture, kale can be massaged and dressed ahead of time without going soggy or wilting in your lunch box. In fact, you can have a predressed kale salad stored in your fridge for the whole week! Coupled with fruits and hummus, you’re getting a lot of heart-healthy fibre too. Plus walnuts are a great, plant-based source of Omega 3, healthy fats and provide a nice crunch to the kale salad. To top off this lunch, we’ve added a couple pieces of delicious, antioxidant-rich dark chocolate for that nagging adult sweet-tooth!

Lunch Box Menu for Work • ½ cup green grapes • Handful fresh blueberries • 3 squares dark chocolate • Celery sticks • 1 red bell pepper, sliced • Handful organic crackers • 3 tbsp store bought organic hummus

Kale Salad

Ingredients • 1 cup kale, massaged and chopped • 2 tbsp carrots, shredded • 2 tbsp red cabbage, sliced • 1-2 tbsp crushed walnuts • 1 organic hardboiled eggs • 1 tbsp balsamic vinegar • 1 tbsp organic olive oil • Pinch of sea salt and black pepper

Directions 1 In small bowl, mix vinegar, oil, salt and pepper. 2 Massage oil mixture into kale leaves by hand. 3 Chop massaged kale and add to large bowl. 4 Add all other ingredients to bowl, plus any leftover oil mixture and combine. 5 Portion into reusable lunch containers and refrigerate for morning.

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

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VEGGIE-FRIENDLY RECIPES

Lunch for School The perfect school lunch encourages kids to eat! So along with a selection of tasty fruits and an organic gummy treat, we’ve added the nutrition of organic cheese combined with cherry tomatoes on a skewer to provide a fun, colourful and hands on experience that’s sure to be enjoyed. TIP: Just make sure your kids are old enough for skewers! Otherwise pack cheese and cherry tomatoes together in a small reusable container and encourage kids to to enjoy the finger food.

Lunch Box Menu for School • ½cup green grapes • Handful fresh blueberries • Small bag of organic gummies • 1 hardboiled egg • ½ cup organic crackers

Organic Cheese & Cherry Tomato Skewer

Ingredients • Organic cheese, cut into 5 small squares • 5 cherry tomatoes

Directions 1 Using a wooden skewer, alternate cheese and cherry tomatoes. 2 Pack in reusable lunch container and refrigerate for morning. MEAL PREP TIP: Since most of us don’t have time to cut up vegetables each morning, I suggest taking 20 minutes, once a week to wash and chop vegetables. Prepped veggies can be stored in reusable containers in the fridge for easy portioning throughout the week. V I S TA M A G A Z I N E . C A

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SEALICIOUS FOR VISTA SPECIAL PROMOTION

Top 5 Nutrients for Eye Health 1. Astaxanthin

Eating for Eye Health BY KARLENE KARST, R.D.

As the lazy, hazy days of summer come to an end, our attention turns to schedules, routines and essentials. As a dietitian and mom of 3 children, the school-year provides the opportunity for consistency in our food and supplement regime (it’s easy to get distracted from this during the more relaxed summer-months). Nourishing foods to support their growing bodies and brains, as well as nutrients such as antioxidants and probiotics to boost immunity are at the top of our priority list. In addition, emerging research identifies the importance of nutrients to support eye health. Digital devices and screen time are hurting children’s eyesight and a study published in the Journal PLOS One finds school-aged children who spent seven hours or more a week using computers or mobile video games tripled their risk for nearsightedness. Blurriness, visual fatigue and dry, itchy, burning and tired eyes are common side-effects of screen overload. Although the best antidote is spending less time on screens, research indicates the bounty mother nature provides can make a significant impact on the health of the eye.

Is the clear winner when it comes to protecting your eyes. It deposits in the eye to absorb blue light and prevent against oxidative stress. Astaxanthin is a vibrantly deep red carotene pigment found predominantly in marine life. When it is consumed by salmon, lobster, shrimp, krill, and other sea life, the intense red pigmentation results in these animals having red or pink flesh, or outer shells. Health Canada recommends 4 mg of astaxanthin daily which can be found in natural health supplements and a diet rich in salmon and seafood.

2. Carrots When you were a kid, did your parents tell you to “eat your carrots?” Reason being, carrots contain carotenoids and vitamin A which are vital for the retina of your eyes.

3. Omega-3 fatty acids EPA and DHA found in cold-water fatty fish provide numerous antiinflammatory and structural benefits for the brain, nervous system and eye. In fact, the retina of the eye has the largest concentration of omega-3, DHA compared to any other part of the body. Other healthy fats such as those found in nuts and seeds like walnuts, hemp, ground flax, and chia provide valuable fatty acids for overall brain and nervous system support. Aim for 2-3 servings of fatty fish per week and consider adding an omega-3 supplement to your child’s diet.

4. Eggs Eggs contain an abundance of eye-friendly antioxidants especially lutein known to protect against macular degeneration. This is one food that you will want to put on repeat for so many reasons, protein included. The darker the yolk the more nutritious it is, so choose free-range, organic eggs.

5. Blueberries Blueberries and their magic anthocyanins known as flavonoids are responsible for the dark blue color. Anthocyanins naturally attach to the retina improving vision, night vision and preventing macular degeneration. They are also known as brain-food due to their high antioxidant potential. While blueberries are in abundance freeze for use in smoothies, muffins etc during the winter months when they are more expensive and less available.

KARLENE KARST is a registered dietitian, author, mom to 3 young children and founder of Sea-licious Omega-3 oils. She has spent the past 15 years educating and inspiring people to reach their best health through nutrition and natural health. Karlene is a highly enthusiastic and passionate individual and is a frequent guest speaker at education events, radio and TV across North America including Access Hollywood, Canada AM, Breakfast TV, and CTV Morning Live. You can follow Karlene and her healthy tips on Twitter, Facebook and Instagram. KARLENEKARST.COM SEA-LICIOUS.CA

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NORDIC NATURALS FOR VISTA SPECIAL PROMOTION

1. Let kids help you cook The benefits of inviting your child to help cook can go a long way toward their interest in food. Kids are naturally curious and want to feel helpful, so giving them meal-prep tasks can help them develop a personal investment in anything they create. Stirring, measuring, cracking eggs, shucking corn— these are all tasks that little ones can feel proud of. While busy parents often cook on their own just to save time, more patience and encouragement on our part can help kids learn to love the foods they prepare.

2. The key is repetition If you ask my mother, I was a very good eater. Maybe that’s why I’m dumbfounded when my son turns his nose up at foods he seemed to like the week before. Avocados. Eggs. Lettuce. Tomatoes. Broccoli. (Of course, he loves oysters. And dried seaweed.) Apparently, kids need to be exposed to new foods repeatedly before they decide whether they like them—10 to 15 tastes for a new food to pass muster. So keep at it, and don’t be afraid to require a few “fair bites” of any dish.

3. Peer pressure isn’t always bad

Getting Kids from Finicky to Foodie

For most high-schoolers the single most influential factor in behaviour is their peer group. But I think parents can apply this principle to even much younger kids when it comes to food habits. When children see their friends eating something new, it gives them courage to try it themselves. I find this effect is greater if we’re at a friend’s house where their parent is cooking because the role of good manners is also at play. For some kids though, it might feel safer to try something like calamari when it’s mom or dad who makes it, at the guest’s request.

4. The gift of the garden It’s hard to oversell the benefits of gardening with kids—hard work, patience, sunshine, fresh air, water (mud!), and of course food. Seeing plants grow helps children make the connection between the foods we buy at the market, and where that food actually comes from. And even if you don’t have a garden, starting a tomato plant, peppers, or snow peas in a large pot is easy enough. There’s nothing more inviting to try than veggies you’ve grown yourself.

BY NICK NOLOBOFF

5. Supplements start a conversation

If your kids are good eaters, count your blessings because getting children to have consistently healthy eating habits is no easy feat. Here are some ways to help even the toughest critics.

Supplements are no substitute to eating well, but if kids like them they’re a great conversation-starter—what your body gets versus what your body needs, and why you give it a little more of certain things like a good daily multivitamin and dose of omega-3s. Don’t let fish oil products be an excuse for kids not to eat fish, but use them to fill in any nutritional gaps and to get your kids asking about healthy foods and nutrition.

NICK NOLOBOFF is a Senior Writer at Nordic Naturals and an Adjunct Instructor in the Humanities at Flagler College. He has studied psychology, writing, and the humanities for over twenty years, and combines these interests to educate individuals on trends and new research in the areas of natural health and wellness.

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ET Canada’s Sangita Patel

DAY IN THE LIFE

Between rubbing shoulders with Hollywood’s elite as ET Canada’s intrepid entertainment reporter, or hosting Home to Win, this fitness buff and mom to 2 young girls tells us how she makes personal wellness a priority. Describe your morning routine. It all depends on the time of year. When the kids are in school, anything can happen or when I’m on the road, which is a lot, I tend to just go with the flow. But the daily goal is to wake up at 5:30 am and work out from 6 to 7 am at my CrossFit gym. I try to go at least three times on weekdays, and on weekends with my family at 9 am. The kids usually do a class while my hubby and I compete, I mean work out, lol! Top three songs on your exercise playlist at the moment? I like to mix the old with the new, but the song that always pumps me up is “Lose Yourself ” by Eminem. Beyoncé’s “Single Ladies” still gets me going, and Cardi B’s “I Like It” is in high rotation! Perfect, healthy workday lunch? Considering my workout regimen, maintaining my protein intake is important. Luckily at work I have access to an awesome cafeteria that is equipped to make fresh and healthy meals. Usually I order an omelette with seasonal vegetables to keep my energy up throughout the day. Number one thing you do to get bright and energized? Besides hitting the gym and sweating it out, my go-to is lemon and water! Sometimes I add ginger. It seems so simple, but it’s highly effective!

PHOTO CREDIT: DAVE LAUS

Favourite make-ahead meal for your family in the fall? Fall to me is for heartwarming meals that make you feel good, and in my house that would be my red curry Thai chicken soup. It’s so easy to make and is hearty, healthy and delicious. So good! What do you do to unwind and take care of yourself at the end of a busy day? My job is very unpredictable and every day is different, but on the days that I don’t have to travel or attend an event, I unwind with my family. When it’s time to leave the studio, I head home to spend quality time with my family, and after dinner I help my girls with their homework. On a good day I like to catch up with my hubby and get into bed by 9:30 pm. SANGITA PATEL, Reporter, ET Canada  SANGITA.PATEL ET Canada airs weeknights at 7:30 pm ET/7 pm PT on Global V I S TA M A G A Z I N E . C A

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Profile for Vista Magazine Canada

Vista issue #120 September/October 2018