Vista issue #121 November/December 2018

November/December 2018

No. 121

6 Super Healthy Gut Foods p16 Fitting In Your Fitness p30 Recipes for Perfect Parties p45 Bake a Winter Solstice Cake p48

Growing Up with Real Food Nutrition expert Peggy K on good food for good health

T HE O R GA NI C ENTR EPRENEU R

On the Farm with Cynthia Beretta p24

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

C A N N A .MED.ED

Cannabis for Gut Health p28

DAY IN T HE LIF E

Fashion Designer Chloë Angus p53

C L I N I C A L LY T E S T E D A N D P R O V E N

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‡ Wickett RR, Kossmann E, Barel A, Demeester N, Clarys P, Vanden Berghe DA, Calomme M (2007). Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res 299: 499-505. †Barel A, Calomme M, Timchenko A, De Paepe K, Demeester N, Rogiers V, Clarys P, Vanden Berghe D (2005) Effect of oral intake of choline stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Arch Dermatol Res 297: 147-153. *Results may vary.

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LOOKING FORWARD

Change is an Adventure THE SEASON OF CHANGE IS HERE! Winter takes over from fall and a New Year brightly beckons. Change is the challenge that inspires our growth. And gives us the power to achieve new heights as we look forward to each new day.

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

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Want real effects in fighting

Cold & Fever?

No. 121

November/December 2018 PUBLISHER

Trent Nellis ART DIRECTOR

Eric McBain

We’re here to help you

Prevent & Prevail

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Stuart Harries PALEO RECIPE EDITOR

Kirsten Buck VEGETARIAN RECIPE EDITOR

Brittney DesRosiers CONTRIBUTING EDITOR/COMMUNICATIONS

Kristin van Vloten COPY EDITOR

Ellen Niemer SOCIAL MEDIA COORDINATOR

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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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ON THE COVER Fattoush Salad courtesy of Emily Lycopolus. Image by DL Acken.

22 HOLISTIC NUTRITION

4 Foods that Disrupt Digestion

24 ORGANIC ENTREPRENEUR

On a Good Food Journey

Cynthia Beretta grows the Beretta Farms brand

30 FITNESS

It’s Time to Fit in Fitness

37 Q+A A REAL FOOD FOODIE

Behind the scenes with nutritionist, Peggy K

42 PLANT BASED RECIPES

The Joys of Syrian Cuisine

Contents NO. 121 NOVEMBER/DECEMBER 2018

50 45 PALEO RECIPES

Cheers to a Happy Gut

48 VEGGIE-FRIENDLY RECIPE

Warming Winter Solstice Cake

HEALTHY SKIN

Artisan Soaps for Soft Winter Skin

53 DAY IN THE LIFE

Fashion Forward with Chloë Angus How this Canadian designer makes every moment count

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BREATHING ROOM

That Gut Feeling

The stress of the holiday season can take a toll, including on your gut health. Here’s how to mindfully manage your stress, from the inside out and the outside in.

To make the most of your holiday season, you want to be present, mindful and plugged into what matters— especially if you struggle with digestive issues. As wonderful as this time of year is, it can also deliver its fair share of gut-busting stress.

Research demonstrates that stress can increase inflammation that harms your gut health. Strong emotions like anxiety, sadness, anger and even elation can influence movement of the gastrointestinal tract, contributing to many digestive disorders.

But research also shows that some tummy troubles can be resolved effectively through psychologically-based approaches rather than conventional medication. These mindful approaches include focused practices like meditation.

In the midst of this busy season, why not try a mindful approach to managing stress? Try these three tummy-saving techniques:

1. Tune in The first step to managing seasonal stress is to tune in to your body. Recognize when your gut is reacting to your circumstances. It happens all the time! Got a sinking feeling? Butterflies?

Feeling sick to your stomach? It can all be connected.

Appreciate your gut as a kind of emotional barometer for letting you know when you might need to stop and take a step back or a deliberate timeout.

2. Meditate During one research trial, 19 patients with digestive issues participated in a 9-week meditation course. The results? Their symptoms decreased significantly. Researchers even identified genetic changes related to their reduced stress response! Anything that requires you to consciously still yourself and focus on the moment can help you to soothe your fight or flight stress response.

When you do this, you’ll reap the digestive benefits.

3. Remember what matters There’s nothing worse than being so consumed by the stress of the season that you lose sight of the joys of the season. No matter what holidays you celebrate, focus on what really matters: family, friends and caring for others. This activates the emotion of gratitude that can impact your gut in a positive way. Try keeping a gratitude journal over the holidays; take time each day to record what’s going well in your life. You might just feel a sense of joy radiating from the centre of your being— quite literally.

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WHOLE FOODS

Kefir [kuh-feer]

6 Fermented Foods for a Healthy Gut

Did you know that fermented foods provide major gut health benefits? It’s true! Here are six of the tastiest fermented foods that deliver a delicious dose of gut-healthy probiotics in every serving.

Kimchi [kim-chee]

Kombucha [kawm-boo-chah]

In Korea, a fermented cabbage dish called kimchi is served with every meal. This traditional food, seasoned with garlic, ginger, salt, vinegar and chili peppers, delivers a spicy kick along with a dose of the healthy bacteria lactobacilli.

Some studies have shown the dish has compounds that could possibly prevent the growth of cancer.

The effervescent sweet and sour beverage, kombucha, may be one of the more delicious ways to boost your gut health. Originating in Asia more than 2,000 years ago, it’s made by fermenting tea along with sugars and a beneficial blob-like substance called a SCOBY (symbiotic culture of bacteria and yeast).

Kombucha is known to contain large amounts of probiotics, including gluconacetobacter, acetobacter, lactobacillus and zygosaccharomyces.

Sauerkraut [sou-er-krout] In Central Europe, sauerkraut, another fermented cabbage dish, has been a staple for hundreds of years—possibly even since the 4th century. Look for it in your local health food store. Pleasantly sour in taste, sauerkraut is fermented in lactic acid that not only preserves it but also provides its gut-healthy, probiotic benefit.

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Enjoyed across Europe and Asia for centuries, the tangy yogurtlike beverage kefir is a tasty way to ingest beneficial bioactive compounds. Prepared from bacteria, yeasts and milk, it’s a mildly fermented drink that even lactose-intolerant people can benefit from. In fact, kefir can include as many as 30 strains of the healthy bacteria that support your gut health, fight carcinogens and much more.

Miso [mee-soh] Another traditional Asian food, miso is a paste made from fermented beans.

Satisfyingly salty and packed with rich umami flavour, miso can be enjoyed as a simple broth or as the base of complex sauces and marinades. Miso is prepared using a fermentation starter called koji, which contains the fungal microorganism Aspergillus oryzae.

This microorganism is believed to provide a host of beneficial digestive and anti-carcinogenic effects in the body.

Yogurt [yoh-gert] Yogurt is possibly the most popular and familiar fermented food in Canada and the United States. This creamy go-to made from fermented milk can contain beneficial probiotics like lactobacillus and streptococcus.

Active cultures like these can improve certain gastrointestinal conditions, including lactose intolerance, constipation, diarrheal diseases, inflammatory bowel disease, Helicobacter pylori infection and some allergies.

STATS

Illness & Gut Health:

3 Surprising Links

Research continually finds new connections between poor gut health and a variety of other unhealthy conditions. Those trillions of bacteria in our bodies are hungry for good food and a healthy environment.

So, feed your gut!

The freshest, fairest, most future friendly

Here are three surprising ways our poor gut health affects us.

OBESITY In research trials, mice raised without exposure to healthy microbiota had a 60% increase in body fat.

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How does poor gut health cause obesity?

Studies like this show how our gut plays a surprising role in regulating our body weight. Scientists think that healthy gut microbiota may actually influence the way we harvest and store energy from the food we consume.

HEART DISEASE Research has shown that people with the highest levels of TMAO (trimethylamine N-oxide), a substance created by gut microbiota in response to poor eating habits, are 62% more likely to experience serious cardiovascular problems.

How is poor gut health linked to heart disease?

The connection between TMAO and heart disease demonstrates the strong influence of the microbiota. The microbiota will create TMAO as a byproduct when you consume too much of certain foods, like red meat. So, if you overdo it on hamburger binges, the composition of your microbiome may reflect that, and your heart health might suffer.

MENTAL HEALTH Research has shown that microbiota-free mice create twice as many stress hormones as microbiota-healthy mice when they are distressed.

How is poor gut health linked to mental health, like depression and anxiety?

Increasingly, many mental health and neurological conditions are being linked to our microbiomes. These links are complex and only partially understood. But the emerging study of psychobiotics, probiotic and prebiotic substances that improve brain health through gut health, may hold some answers.

One study shows a connection between increased anxiety and

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a lack of healthy gut microbes, while another study suggests that a combination of three specific healthy bacteria were often found to be missing in people with PTSD (post-traumatic stress disorder), but the direct mechanisms have yet to be determined.

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FUNCTIONAL FOODS

Support gut health Beans, especially navy and black beans, are potent prebiotics, meaning they contain indigestible fibres that ferment in the large intestine, releasing beneficial bacteria. These bacteria, including probiotics, aid in digesting food, but that’s only the start. Gastrointestinal tracts that have a large amount and variety of healthy bacteria are linked with many positive health outcomes, from stable moods to healthy hearts.

Increase metabolism Beans are an excellent source of metabolism-stoking plant-based protein. Enjoy half a cup of white beans and you’ll get over 8 grams of protein. Pair that with a serving of grains, and you’ll get a complete protein with all nine essential amino acids. Protein is important for feelings of satiety and for supporting an efficient metabolism—meaning beans can help you to get and stay lean.

Increase regularity

The Benefits of Beans Versatile, hearty and packed with micronutrients, beans add substance and satisfaction to the cooler season’s soups and stews. As members of the Fabaceae family, legumes like kidney beans, black beans and chickpeas are staples of a well-rounded plant-based diet.

But beans have significant functional benefits for all types of eaters, especially those looking to gain a solid gut health advantage.

Sources on VISTAMAGAZINE.CA

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The high fibre content in beans supports healthy digestion, and not just by acting as a prebiotic. Fibre works by travelling slowly through the gastrointestinal tract and adding bulk that helps stools move easily.

Lentils and black beans both have more than 15 grams of fibre per cup. If you occasionally suffer from irregularity, try a black bean-based chili for dinner.

Stabilize blood sugar Once again, the high fibre content of beans packs major health benefits. This fibre slows the absorption of sugar in the bloodstream, supporting stable blood sugar levels. If you struggle with erratic energy levels, adding more beans to your diet can help you to maintain a steadier pace. Plus stable blood sugar levels correlate with trimmer waistlines, making beans a great choice for those who are watching their weight.

Support heart health Consider beans your ally in the fight against heart disease, which is currently the most common cause of death worldwide. Several studies show how beans work on multiple fronts to improve the health of one of our most essential organs. Beans decrease bad cholesterol and improve other heart-threatening factors.

WHOLE HOME

Deck the Halls with Eco Decor

The world celebrates so many holidays at this time of year. It’s the perfect opportunity to surround ourselves with beautifully festive elements, from decorated trees to candle-lit mantels. But the season can have a sizable negative impact on the environment. Here’s how to think “eco” and create spaces that are as green as they are gorgeous.

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Nature’s Decor

LED Lights

Very few decorations you purchase can compare with the seasonal impact of a few natural elements that are artfully arranged.

Cut evergreen boughs, collect pinecones, look for boughs with berries and showcase these treasures with lights and natural beeswax candles. Sourcing incomparably beautiful decorations from your own backyard can create a lovely, tasteful and unique aesthetic.

The more lights you use— wrapped around the tree, draped along fireplace mantels or tacked onto your house—the more it makes sense to upgrade to LED. If your lights are 10 years or older, you’re burning much more power than you should be. In fact, LED lights can save you up to 90% on your seasonal electric bill!

Live Local Trees Long-Lasting Ornaments Choose ornaments made from durable materials— steel, wood or quality cloth—that are designed to be enjoyed for years. And remember: less is more.

Consider selecting fewer truly beautiful ornaments, rather than creating an over-decorated space.

When you purchase or make an ornament, consider how it represents what is meaningful to you and your family. After all, treasures should be treasured.

The forest scent, the spiky needles and the twinkling lights twisted round green boughs! For many, nothing compares to a live tree with its natural scent and simple beauty. Some say artificial trees, that remain in use for 10 to 15 years, may be more sustainable. But we say go local and go live! No matter where you are, you can source a local retailer who’ll provide a freshly cut tree, or better yet, a living potted tree you can later plant in the yard. And that live cut tree? Check with your local city, which may provide chipping of the tree for a small donation to benefit charity and the environment!

Take Care of Your Gut for a Healthy Immune System Staying healthy is all about being proactive in your choices, and these tips can help you stay on track as you strive to survive yet another annual cold and flu season.

CAROLINE FARQUHAR, RHN, BA, EMP

This time of year can wreak havoc on our immune systems—from an abundance of stress and stress eating, to overeating and drinking too much, to sleepless nights and just plain exhaustion. These are all contributing factors that knock down our immune systems, so preventative care is the key to steer clear of illness.

Consider that 70% of your immune system is in your gut. This means that the gut is your body’s primary defense system, so keeping it healthy is paramount. We must consume foods that include probiotics and prebiotics to support the friendly gut bacteria that act like protective soldiers for the body.

Naturally cultured or lacto-fermented foods contain enzymes and bacteria that help digest food and eliminate waste. These foods include cultured dairy products like buttermilk, kefir and unsweetened yogurt as well as sauerkraut, pickles, olives, kimchee and kombucha.

If you’re not eating these foods on a regular basis, supplementation with a quality probiotic is a great option. Quality probiotic supplements contain high doses of multiple strains of bacteria, clearly list the strains on the label and are guaranteed until the expiry date. Think of supplemental probiotics like a multivitamin for the gut; it’s a guaranteed way to know you’re getting the friendly bacteria your digestive system and your immune system need.

Other ways to support your immunity • • • •

•

Just starting to feel under the weather?

•

Quick! Head to your local health food store and look for natural remedies like astragalus, elderberry, echinacea, oregano oil, goldenseal or natural anti-viral tinctures. A health food store employee can be a wealth of knowledge to help you find what’s best for you.

• • •

CAROLINE FARQUHAR is a Registered Holistic Nutritionist with over 14 years’

Wash your hands regularly.

Get plenty of sleep.

Drink lots of water.

Eat a healthy diet of whole foods like fruits, veggies, grains, nuts, seeds and lean meats. (A diet based on whole foods delivers the vitamins, minerals and fibre your body needs.)

Avoid processed foods and sugar (sugar in any form quickly suppresses the immune system.)

Supplement with a good multivitamin.

Maintain a healthy weight.

Don’t smoke.

Reduce and manage stress through activities like walking, deep breathing, yoga and meditation.

experience in the health and wellness industry focusing on digestive health and cleansing. With her extensive educational background, she is a sought-after speaker and natural health expert.

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4 Foods that Disrupt Digestion

It wasn’t just any home, it was the home of a couple who own one of Canada’s top Italian restaurants. They’re dear friends and I was excited to go, though I knew there wouldn’t be a thing on the menu that I could eat without suffering the consequences.

Given my love of food, and of them, I attended and ate all seven courses until 1:00 in the morning (no kidding). The handmade pasta, the cheeses and the desserts were all perfection.

My digestion for the next week? Not so perfect.

I understand the pressures of the holidays: food, celebration and indulgence. It isn’t always easy but we can definitely reduce the negative impact on our bodies by following a few easy guidelines.

Here’s what I wish I knew then, that I know now, about how to survive the holidays with great gut health intact.

How food choices I was invited to Christmas dinner at affect the gut a friend’s home when I was just one year into my gut healing journey.

Panic struck!

CASSANDRA HOPE, RHN, CPT

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So many foods can negatively impact our digestive systems, leading to IBS symptoms of gas, bloating, constipation or loose stool. It has a lot to do with genetics, stress and the quality of the foods we eat.

Here I focus on the top four foods that can cause the most disruption to our digestion. With a little strategy and balance, we can have it all: celebration, inclusion and great gut health!

HOLISTIC NUTRITION

Gluten

The glue-like nature of gluten behaves the same way in your gut as it does in food—it binds. This makes it difficult for your villi to secrete digestive enzymes and absorb nutrients into the gut, causing digestion to drastically slow down, leading to painful IBS symptoms.

Dairy

Although many people can tolerate dairy (yay for you if you can; I miss butter!), many people cannot. Dairy intolerance happens for many reasons including poor enzyme production, a sluggish liver and gallbladder, and consuming non-organic dairy that contains hormones.

This can lead to excess mucus production and hyperpermeability of the gut or “leaky gut.” Leaky gut is commonly the root cause of food intolerances and IBS symptoms.

Teas to help soothe and heal the gut I love using teas as a way to manage the negative effects of eating pro-inflammatory foods. They provide the best bang for your buck and are positively impactful!

Here are a few of my favourite teas that aid in soothing and repairing the gut:

CARMINATIVE TEAS

Sugar

We aren’t the only ones that love sugar! Bacteria in the gut also love to feed on this nutrient. Ideally, 85% of the bacteria in the gut should be “good” in order to have a healthy microbiome. Reactivity to foods commonly indicates that your gut may need some work. Eating sugar will only fuel that fire. Great sugar alternatives are organic stevia and monk fruit extract.

Alcohol

Okay, this isn’t a food although it’s definitely a staple in many people’s lives. When enjoyed responsibly it can be a lot of fun; when used in excess or paired with food it can tax the liver and impact digestion. This is because of something called “oxidative priority” (definitely Google it!).

I know it can be difficult, but I suggest carefully choosing the times you drink to separate your alcohol from your food. Also, remember, dilution is the best solution for pollution (drink lots of water).

A carminative is a substance that breaks down intestinal gas. Fennel, cardamom, anise and ginger are fantastic gas busters.

GUT HEALING TEAS Marshmallow root is known to create a protective layer in the gut and can stimulate tissue regeneration. Having this herb on hand makes it really easy to make your own marshmallows when paired with an organic gelatin, which is also incredibly nourishing for the digestive tract.

ANTI-NAUSEA TEAS Nausea is often present when toxins aren’t being cleared efficiently. A few of my favourite teas that aid in calming the gut and reducing nausea are ginger, peppermint and red raspberry leaf.

CASSANDRA HOPE is a Toronto-based Registered Holistic Nutritionist (RHN), Certified Life Coach, and Certified Personal Trainer, based out of Leslieville, Toronto. She is also the founder of The IBS Academy (THEIBSACADEMY.COM) & the founder of Healthstyle by Cassandra Hope, an award-winning entrepreneurship. She has appeared on The Marilyn Denis Show, The Social and ETalk as a guest expert where she has shared her passion and knowledge about fitness, wellness and all things healthy and good.

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A Good Food Journey Q + A WITH CYNTHIA BERETTA

Cynthia Beretta was farming organically before many of us even realized that was a thing. It was a choice that just felt right to her and her husband Mike when they first started out. Now, more than 25 years later, Cynthia and Mike continue a “good food” journey to bring humanely raised, ethically treated, organically fed and additive-free meats to your family’s table.

From learning how to farm as newlyweds, to raising a loving family, to building the Beretta Farms brand and vision across a Canadian network of more than 40 organic ranchers, we ask Cynthia what drives the Good Food Journey that she and Mike so passionately travel.

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ORGANIC ENTREPRENEUR

Q: As newlyweds in 1992, you and Mike bought a farm in Ontario’s Huron County, but neither of you had a real farming background.

That’s a big challenge to take on.

What were you thinking at the time?

When we were first married, we were so young and full of energy that the world was our oyster! We didn’t think about the enormity of what we were taking on. We just put all of our heart and soul into raising food the way we wanted to feed our own growing family.

Q: Just three years later a devastating barn fire changed everything, but it also brought you closer to community and helped sow the seeds of your current success. What happened and how did the community rally for you?

We were extremely fortunate to be surrounded by an active farming community. Some of our new friends suggested that we approach the Mennonite community that lived around us at the time. After we met them and they saw our dire need for help, their incredible community came together on Mike’s 27th birthday and we had a barn raising at our farm. It was truly the single most generous act that we had ever experienced. If they had not helped us rebuild, we would not be where we are today.

Q: How does that sense of community from the barn raising help to inspire your community of more than 40 ranchers across Canada who all follow your Beretta Farms’ values and practices?

We take pride in raising our animals much like we raise our own family, with care and compassion. When we started our

business more than 20 years ago, all of the animals were raised on our 800-acre farm. As the business grew, we expanded our network to include other family farms across the country whom we knew and trusted. These farms were hand selected for our animals to be raised on, as we know they hold the same standards and beliefs that we always have!

Q: Beretta Farms supports an entirely organic approach to raising animals without the use of antibiotics or added hormones and steroids. You’ve said you were organic farming before it even became a thing, so how did that commitment to your organic approach come about and why does it matter to you?

Our approach to organic farming started when Mike and I first met. I was raised in an Italian household, surrounded by wonderful food that was often grown in our family garden. My mom was completely ahead of her time. She was part of a food co-op and we only ever ate organic food in our house.

When Mike and I started farming and then shortly after started our family, farming organically just seemed like the logical way to go for us. Especially because neither one of us came from a farming background and with no preconceived notions about how farming should happen, farming organically seemed like the only option for us.

Q: You’re also committed to ensuring your family of animals are raised humanely with some very specific stipulations and expectations of the ranchers in your farm network. What does this commitment mean to you and the ranchers you work with?

How does it benefit the animals?

The consumers?

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ORGANIC ENTREPRENEUR

Charcoal Beef Tallow Soap

I was born on the very first Earth Day, April 22, 1970. My mother always said that I was destined to heal our planet one way or another.

Our commitment to raise animals humanely, and with as much respect as possible, goes hand in hand with our organic farming practices. The other family ranchers whom we work with share these same beliefs.

Q: Why do you require that there be no GMO ingredients allowed in the feed that your animals eat?

We require all the feed to be GMOfree because we believe in keeping the animals’ feed as close to nature as possible.

Q: Your values and practices also include zero waste farming. What is it and how does it make a difference?

Zero waste farming refers to us using all the parts of the animals that we harvest, from nose to tail.

We use all the parts of the animal to make several products for Beretta Farms, everything from Beef Tallow Soap to Beef Tallow for cooking.

Q: Okay, so your zero waste commitment has lead to selling beef tallow soap! Tell us about that product and why you made it.

The idea for our handcrafted Charcoal Beef Tallow Soap also comes from our nose to tail concept.

With this product, we’ve paired beef

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tallow with activated charcoal and rich essential oils for a natural lather and fresh scent to make soap that’s great for your skin!

Q: You’ve also created The Frozen Butcher. What is it and how does it add to the Good Food Journey that you and your ranchers are on?

The Frozen Butcher is the Beretta Farms’ online “butcher shop”, the home of the home delivery portion of the Beretta Farms’ business.

Canadians can order premium certified organic, antibioticand hormone-free meats and sustainably sourced seafood to arrive on their doorstep within 48 hours of placing their order. All items are frozen in time, preserving quality and taste without added preservatives or colouring agents.

Consumers can join us on our Good Food Journey and feel confident about what they eat.

Q: And then there’s the Beretta Kitchen. What’s that, and how does it promote a Good Food Journey?

I was raised in an Italian household, having respect for ingredients and with a focus on understanding where your food comes from. It was only natural for me to translate those beliefs into the core values of the Beretta Kitchen, our catering department.

We serve clients such as corporate groups, major and

minor league sports teams, and private events like weddings and dinner parties, with delicious and customized “farm to fork” inspired menus. We create dishes from scratch, made with local and organic ingredients whenever possible, and always with our Beretta antibiotic-free organic meats that are the foundation of who we are.

Q: You were personally recognized this year as a Star Woman by Canadian Grocer magazine. The award celebrates “exceptional women who demonstrate influence, innovation, dedication and leadership in the grocery business.” What does this award mean to you?

Being recognized by fellow women in the Canadian grocery industry was an incredible honour. And to be among all the other winners was just incredible. When I accepted the award, it was truly on behalf of Mike and myself and all the wonderful people we get to work with each and every day to make Beretta Farms the company that it is.

Q: What’s next on the Good Food Journey for you and Beretta Farms?

We have many new and exciting things going on. You’ll have to join us on social media to keep up to speed on our upcoming projects!    @BERETTAFARMS

BIOSIL FOR VISTA

The Collagen Connection DR. MARITA SCHAUCH, BSC, ND When we think of collagen, most of us are familiar with the role it plays in providing us with healthy, beautifullooking 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.

Starting at age 21, the activity of the cells responsible for producing collagen, called fibroblasts, slows down. This puts us at a higher risk for osteoarthritis, osteoporosis and cardiovascular disease—and we see more wrinkles when we look in the mirror.

Boost your collagen To fight this decline in collagen production, it’s important to stimulate the activity of our collagen-producing cells. One of the best ways is to supplement with a unique nutrient complex called cholinestabilized orthosilicic acid (ch-OSA).

Ch-OSA has been scientifically proven to help the body generate its own collagen supplies by activating specific enzyme pathways the body naturally uses to make new 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 an increase in thickness and strength of hair. Ch-OSA has also been shown to fortify nails.

BioSil™, with ch-OSA, is not made out of collagen, it generates collagen. The collagen in powders and pill form is broken down in your body like all other proteins into amino acids with no effect on collagenbuilding fibroblasts. Ch-OSA, however, activates enzymes that “turn on” your body’s fibroblasts to provide clinically proven results.

SPECIAL PROMOTION

Prevent collagen degradation Incorporating BioSil and following these tips will help protect and build collagen for healthy skin, hair and nails: • Antioxidants work to protect your skin, hair and nail cells against damage from oxidative stress and free radicals. Some of these antioxidants include vitamins C and E, selenium, vitamin A (beta carotene) and phytochemicals such as polyphenols.

• Excess sugar can lead to a variety of health concerns and can cause an inflammatory reaction in the skin, destroying collagen and resulting in wrinkling, loss of elasticity, stiffness and accelerated aging.

• Include foods in your 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!). These foods optimize antioxidant protection in the skin.

• Manage your stress levels! Stress studies conducted on laboratory rats have revealed that collagen loss in the skin is 10 times greater than in any other tissue during chronic stress.

• Collagen destruction is also influenced by many environmental factors including diet (processed foods, refined sugars, excess alcohol and caffeine), ultraviolet radiation (especially for the skin), tobacco use and environmental pollutants (pesticides, BPA and phthalates).

• Omega-3 fatty acids help decrease inflammation and support healthy cardiovascular and nervous systems, 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

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Heal your Gut with Cannabis

Did you know we can have endocannabinoid health deficiencies? And just like nutrient deficiencies where supplementation can play a role in optimizing functionality of our bodies, supplementing with safe cannabis products can act in a similar way.

EMMA ANDREWS RHN, NPDP

Supplementing your endocannabinoid system can bring accelerated healing and support for a healthy inflammatory response in the gut. And with cannabis, the natural source for cannabinoids that supplement the endocannabinoid system, now made legal in Canada, the lawful options to supplement your endocannabinoid system have changed.

But that change can be confusing. THC and CBD are very different cannabinoids. Research recognizes both as powerful medicinals, yet legally, THC is now available over the counter but most CBD is still prescription only. Both have applications to wellness, but CBD won’t get you high.

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Knowing the difference, talking to the pros and making careful choices lets us consider cannabis supplementation for a variety of endocannabinoid health issues, which includes an intricate connection to our gut health and our inflammatory response.

Cannabis acts as both a modulator and a palliative agent. Meaning, it has the ability to both manage the severity of your symptoms and the progression of disease. The most therapeutic component of the cannabis plant is found within the flowering portion, where there is the greatest concentration of cannabinoids.

Most abundant and well-known cannabinoids include THC (tetrahydrocannabinol) and CBD (cannabidiol).

However, there are more than 100 known cannabinoids that over time will become more recognized as medical research advances and continues to better utilize their unique health applications.

Our endocannabinoid system is closely connected to our nervous system, and comprised of receptor sites

CANNA.MED.ED

“THC and CBD both have applications to wellness, but CBD won’t get you high.”

EMMA ANDREWS is a Vancouverbased wellness

that accept and bind to endogenous cannabinoids found naturally in the body, and exogenous cannabinoids found in external sources like cannabis.

In the gut, the body’s endocannabinoid system performs many protective actions. But in conditions where gut health is impaired, such as colitis, Crohn’s, leaky gut or IBS, studies suggest that consuming supplemental cannabinoids may help support optimal function, and provide symptom management such as relief from nausea, pain or lack of appetite.

The use of supplemental cannabinoids has been demonstrated as a potent treatment against inflammatory disorders, particularly in autoimmune disease. Cannabis may even promote better bowel movements, and a healthy endocannabinoid system has been indicated in gut-brain-mediated fat intake, gut permeability and the gut microbiome balance.

Receptor sites within our endocannabinoid system include our CB1 receptors (in our brains), and CB2 receptors (in our tissues, including the gut lining). CB2

receptors are responsible for mediating inflammation.

Consuming cannabis through inhalation will only activate your CB1 receptors, while most gut health conditions will require CB2 receptor activation and localized administration in the lower abdominal region.

For inflammatory conditions originating in the gut, consuming an edible oil made from a cannabis flower infusion, using a cannabis topical massaged into the abdomen, or a suppository inserted into the rectum may offer the best efficacy.

Canada is legalizing various product categories in stages, and currently only a very limited amount of edible oils are approved by Health Canada and sold through licensed retailers only.

Over the coming years, we’ll be enjoying expanded product selection as more products become legalized.

Eventually you may even find CBD supplements in your local health food store alongside other approved and regulated natural health products like vitamins and minerals.

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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How to Fit in Fitness

Fitness is a journey, not a destination.

Staying active and fit is a continuous quest that helps us maintain the strength and energy we need to conquer each day. But fitting in fitness is a goal that many don’t achieve. So we’ve stripped away the time commitment to show you how simple changes in your daily actions can help you ease on down the road of your own fitness journey.

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FITNESS

Don’t let time pressure and seasonal stress keep you down. Fight back and stay energized by adding simple actions to your daily routine that will all add up to a fitter you.

Get walking Walking is the unsung hero of body movement. At a minimum, you should take 10,000 steps per day. Most people achieve far less than that, in the range of just 3,000 steps. Your smart phone might be tracking your movements for you! See if you have an app for that and check on how you measure up.

App or not, get walking! Walking can improve mood, reduce blood sugar and contribute to weight loss.

TIP Sure its cold out, but you’re wrapped up! Park your car far from your work, or from the mall entrance when shopping, to make certain you walk more than usual. Add an extra 500 step to your car and 500 back, and your already 10% of the way to your daily goal!

Take the stairs Sure, taking the stairs means you’re still walking, but it also means you’re kicking it up a notch! The movement of arms, hips and legs required to climb stairs also leads to deeper breathing, increased heart rate and better blood flow throughout the body.

Thanks to gravity, you actually burn more calories per minute climbing stairs than going for a run. Stair climbing also strengthens the legs and helps with weight management and joint pain.

TIP If there’s a will, there’s a way. And if there’s an elevator or an escalator, there’s probably a stairwell too. Use it.

And you don’t have to go from the basement to the 24th floor in one go. Start slow and build. Try taking the elevator part way and the stairs the rest of the way. Over time you can build up to an all stairs journey.

Commute by transit Studies show that people who walk to and from the bus stop are considerably less likely to suffer from diabetes, obesity, heart disease and high blood pressure than those who commute by car. And it all comes down to the benefits that accumulate over time from walking to and from the transit stop.

In one study, commuting by transit burned an extra 22,630 calories in a year. That’s roughly equivalent to 40 pieces of deep, dark delicious chocolate cake!

TIP Seriously, get a buss pass. Studies show that we’re more inclined to take transit if we’ve already paid for the pass.

It’s an investment upfront that pays dividends down the road.

Don’t wait There’s no better time like right now to get started on fitting in fitness! Remember, it’s a journey and not a destination. Every bit of extra movement that you can fit in makes a difference to your energy, your mood and your overall wellbeing. Now go find those stairs!

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Our Vista Ambassador community is an incredible resource for health and wellness information.

So as the season for cocooning and overeating arrives again, we asked our IG community how they manage the temptations of the season and still maintain a healthy outlook for body and mind.

Find our Vista Ambassadors on Instagram @VistaMagCanada.

Then follow our hashtags #VistaMagCanada and #VistaAmbassador to make certain you’re always a tap away from great information and advice.

MARIA JUDE is an aspiring dietitian and current nutrition and food science BASc student in her fourth year. She’s been vegan and plant based for three years and vegetarian for four. Maria’s plant-based/ vegan lifestyle and passion for making tasty, healthy food led her to create her Instagram account. Her goal is to make healthy food easy to create, affordable, aesthetically pleasing and, most importantly, delicious!

For Maria, staying healthy during the holiday season means utilizing mindful eating and enjoying delicious food without unnecessary stress. “I try to pay attention to my hunger and fullness cues and eat slowly while talking and enjoying family and friends, so that I avoid feeling uncomfortably full. Besides, leftovers will be there tomorrow. Don’t worry! I also take advantage of the chance to cook, bake and prepare food with family and for family! Home-cooked meals tend to be lower in fat, salt and sugar, and making food myself also gives me control over ensuring the meals are also full of nutrients.”

FUN FACT: Maria is a certified urban farmer/gardener and avid plant mom! She owns more than 20 plants and has her own worm box. “The worm box is for making my own natural plant fertilizer from my compost to save money while making use of my food waste!”  FRESHFOODCREATIONS

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AMBASSADORS

CHARLENE SUTHERLAND is an early childhood director and a barista from Toronto, Ontario. When she’s not working, you can find her trying new restaurants and going to conventions related to health, gaming or pop culture.

What’s “no” got to do with it? It’s Charlene’s go-to when it comes to keeping portions small. “The truth is, we all have a weird guilt complex when we say no to foods our loved ones have made. There is nothing wrong with saying no to items that will make you sick or send you off your wellness track, nor is it wrong to be upfront about your lifestyle choices. When saying no, try to follow it up with a “yes” to what you will eat, so loved ones still feel appreciated for their efforts!”

FUN FACT: Charlene has a dream to go to Japan!

“I’ve been wanting to go ever since I was a teen. I was always fascinated by the culture and music scene.

While I haven’t been yet, I’m currently saving up to go and hoping to catch a L’arc-en-Ciel concert while I’m there!”  KETOYOGITORONTO

SINDY NG holds a bachelor’s degree in nutrition and is now studying at the Institute of Holistic Nutrition to become a certified holistic nutritionist by this time next year! She also works at both a health food store and with a natural body care brand. Sindy loves writing and being creative with food. She’s even shared recipes as a co-author in the women’s wellness book On Her Plate, released in October 2018.

When it comes to eating well during the holiday season, Sindy says, “I like to enjoy myself at parties because I know that overall, I’m consistent with my nutrition and training. If you’re eating healthy most of the time and indulging a little bit over the holidays, it’s totally fine. I don’t restrict what I eat during celebrations. There’s always dessert, and I won’t shy away from it, but I control the portions I have.”

FUN FACT: Sindy loves weightlifting! “I started going to the gym over a year ago and at first, I had no idea what I was doing. Now I look forward to my training sessions and feel stronger each week. I think one of the areas I want to focus on as a holistic nutritionist is fitness and sports nutrition.”  HOLISTICFLOURISH

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AMBASSADORS

SHAYNA LIBURD-EDWARDS is a student from Toronto who started an Instagram account as a way to inspire and motivate others to engage in a healthy and active lifestyle. That page grew and led to the creation of her own business and blog called Shaype Up. Now her goal is to go beyond the inspirational to also create awareness of the importance of feeling good on your fitness journey and embracing your body every step of the way.

Awareness keeps Shayna focused during the holidays. “The majority of my holiday celebrations include potluck-style dinners with my large family, so bringing healthy alternatives such as mashed sweet potatoes instead of regular mashed potatoes, or quinoa instead of rice, allows me to enjoy my meals more. And sticking to my workout routine, of course!”

FUN FACT: Shayna’s favourite sports team is the Toronto Raptors, definitely by default, because “My dad would bring me to almost every home game growing up. I still have my Vince Carter jersey and it’s super tiny!”  SHUPEUPSHAY

RIA BASSOULOS is an architect student by day and food-blogging wellness junkie by night. She’s a holistic lifestyle enthusiast and advocate for real food who is passionate about sharing quick and easy recipes that will make you glow from the inside out.

Finding balance and listening to your body are key to this time of year for Ria. “Before heading out, I recommend having a light meal or snack (one that combines protein and healthy fat). That way you won’t find yourself piling up your plate with foods you don’t normally consume. My #1 tip at this time of year, or at any celebration, is to give yourself permission to indulge in a sweet treat and to not feel guilty afterward! When I know I’m going to indulge, I always make sure to have a digestive enzyme on hand.”

FUN FACT: Food and art go hand in hand, right? Although you’ll find Ria in the kitchen testing out a new recipe on most days, she’ll almost always make room for the satisfaction of painting and sketching during her free time.  VIBRANTBYTHESPOONFUL

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Q+A

A Real Food Foodie Q+A WITH PEGGY KOTSOPOULOS, RHN

You might recognize Peggy K from her many guest appearances on Dr. Oz, Steven and Chris, The Today Show or Breakfast Television. Now she talks to Vista about her journey to bring good food and good health to the mainstream.

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Q+A

Q: When you changed your career focus from finance to nutrition, did you imagine a future that would highlight you as a wellness correspondent, a speaker, a popular TV guest, a social media personality and one of Dr. Oz’s declared favourites?

How did the journey unfold?

I had no idea how it was going to unfold! But I DID know two things; one, I was on a mission to help make real health mainstream, and two, that no matter what transpired, it would be wonderful.

At a young age, I had the realization that if we’re able to make choices that enable us to feel our absolute best, every single day, why wouldn’t we? I took that passion and knowledge for health well into my investment career. At business meetings, when standard lunch fair didn’t suffice, I’d bring in my own guilt-free goodies and healthy food. And this was many years ago, at a time when green juice in the office was NOT the norm.

Since then, I’ve expanded my own education and then hustled hard to educate others on nutrition and wellness. I started doing morning shows (my first was BT Toronto). That turned into a regular gig as Resident Nutritionist on CBC’s Steven and Chris show. I also worked with natural product brands, like Vega, and wrote two books, “Must Have Been Something I Ate” and “Kitchen Cures”.

Eventually I landed my dream job in New York City hosting my own cooking show, also titled “Kitchen Cures”.

In New York, I started doing segment on the TODAY Show, Dr. Oz, The Talk and The Insider. Now while continuing these shows in the US, I also do wellness segments on CityLine in Canada, and I work with North American Brands, such a Kabrita, Kashi, The California Almond Board, The Little Potato Company and Steaz. And becoming a mama myself, much of my focus has now naturally centered around moms, babies and toddlers.

Q: You grew up in Toronto, in a Greek family with a huge vegetable garden in the back yard. You’ve eaten traditional Greek Salad, horiatiki salata, for as long as you can remember. How did that Mediterranean sensibility of healthy fats and fresh foods shape your early views of eating well?

It’s the foundation of everything I do. My passion for healthy food started pretty much when I was born.

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Growing up in a Greek household really gave me no choice. My life revolved around food! I was very fortunate to always be exposed to fresh, healthy foods and meals. Everything was made from scratch (and with love!). The Mediterranean diet was the ‘cuisine du jour’ EVERY day in our household: Tons of greens, veggies, healthy fats (more olives and olive oil than you can imagine) and lean proteins.

Q: At Vista, we think of you as a “foodie for real food.” How do you define real food and how do you (and how can we) stay focused and nutritionally balanced while still enjoying all types of wonderful food and drink?

To me real food is food in its most natural whole form.

It’s not highly processed nor does it contain artificial or modified ingredients. It can be a single item ingredient (like an apple) or a meal or snack that is created using several single item, natural, whole food ingredients (like apples + oats + chia seeds + maple syrup).

Nowadays, there are SO many amazing food and beverage choices out there. Several cultures and ethnicities follow this practice, plus many restaurants and food manufactures are creating meals and even packaged foods that are minimally processed and use clean, natural, whole food ingredients. It’s a great time to enjoy food and feel good about it!

Q: When you’re a mom of a toddler and a nutritionist, you must be hyper aware of the food your family eats and its quality and impact. What’s the #1 tip you would give other busy families to help keep them eating well?

Stay stocked with healthy foods! Whether it’s in your fridge, your pantry, your diaper bag, gym bag or purse.

Always keep healthy snacks and meals on hand. Meal prep and cook in bulk (so you have meals leftover to freeze) is the best way to go.

But don’t put too much pressure on yourself in those moments when you don’t have time to make and prepare your own foods. There are so many places to buy pre-packaged but still healthy meals, salads, green juices and snacks. So take advantage of the prepared convenience and make better nutritional choices even when your time is short.

Q: What foods do you choose for your son, Christian, to specifically help ensure he enjoys a healthy gut and strong immune system?

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Gut health and building a strong immune system for my son has been top priority for me since he was born. From the time he was an infant I started him on probiotics. I love Evivo, it’s an excellent probiotic for little ones. Bio Gaia is also a favorite.

As he got older I introduced a variety of nutrient-rich foods. Thankfully I’m blessed with a child who loves to eat, and eat well. Bone broth is a huge staple that has many healthy benefits, including gut health and strengthening the immune system. He eats many fibre rich fruits and vegetables, and foods rich in omega 3s, such as salmon and chia seeds.

I also make him a daily smoothie using Kabrita Goat Milk Formula. Goal milk is naturally easy to digest making it gentle on tiny tummies. Goat milk protein forms a smaller, softer and looser curd in the gut compared to cow milk. Plus, Kabrita contains healthy fats, vitamins, minerals and prebiotic fiber.

Q: You recently told your social media fans, “Do what makes you happy and more happiness will come.” What makes you happy? What makes you feel like you have it all?

Love. My family. Friendships. Belly aching laughter. Collaborations. Working on projects that fuel me. Making a difference. Community. All the remarkable people, near and far, who inspire me, and those who fill me up with joy just being around them. And hugs … lots of hugs.

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Q+A

Acorn Squash Bowl Serves 4 This festive squash dish not only squishes stress; it also boosts energy and nourishes the skin. Better yet? The whole family will love how it tastes!

Ingredients • 2 acorn squash • 2 tbsp coconut oil • ¼ cup onion, diced • sea salt and pepper to taste • 2 cups cooked quinoa • 1 ½ cups chopped fresh spinach • ¼ cup chopped dried apricots • ¼ cup dried cranberries • cup chopped toasted pecans • ½ cup pomegranate seeds • ¼ cup chopped flat-leaf parsley • ½ tsp ground cinnamon • 2 tbsp extra virgin olive oil • 1 tbsp lemon juice • 2 tsp maple syrup

Directions 1 Preheat oven to 425 degrees F. 2 Cut squash in half lengthwise, scoop out seeds, place halves cut side down on baking sheet greased with 1 tbsp coconut oil.

3 Roast until soft, about 30 minutes.

4 Heat 1 tbsp coconut oil in large skillet over medium heat.

5 Add onions and salt and pepper to tste; cook, stirring until golden, about 15 minutes.

6 Stir in cooked quinoa and add spinach.

7 Remove from heat and cover, just until the spinach wilts, a minute or two.

8 Add remaining ingredients to the skillet and stir to blend.

9 Remove squash from the oven. Scoop out part of the flesh, chop, then stir into the stuffing.

10 Spoon the stuffing into the squash halves and serve immediately.

Enjoy this delicious family recipe, direct from PEGGY K! And check in with Peggy anytime at  @PEGGY_K  @PEGGY.KOTSOPOULOS V I S TA M A G A Z I N E . C A

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Syria Comes to the Table

When Canadians think of Syria, it’s our national wish to welcome refugees of a brutal civil war that most often comes to mind.

But now thanks to author Emily Lycopolus and photographer DL Acken, we see a joyful reminder of Syria’s incredibly rich, beautiful culture, and of the Syrian people’s deep love of generous hosting in Syria: Recipes for Olive Oil and Vinegar Lovers.

The fourth cookbook in Lycopolus’ bestselling series on how to use specialty olive oils and vinegars in international dishes, she shares unique spice recipes and flavour profiles. Now you can bring Syria to the table with these this delicious recipe excerpted from the book.

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VEGGIE-FRIENDLY RECIPES

Fattoush Salad Serves 4 “Most cultures have a version of a bread salad, and in this recipe, the crisp flatbread acts like a little chip, so you could make this salad into finger food if you like. I admit, there are a couple of non-traditional elements in this version, but together they make this is my favourite bread salad.”

Ingredients SALAD • 4 flatbreads • 2 tbsp Harissa infused olive oil (hot chili infused) • 4 cups baby arugula • 1 cup chopped fresh flat-leaf parsley • ½ cup chopped fresh mint leaves • ½ cup cherry tomatoes

• 1 English cucumber • 1 bulb fennel • 4 radishes • 4 green onions • 1 avocado • ½ cup fresh goat cheese • 2 tsp za’atar (Middle Eastern spice mix)

DRESSING • 1 clove garlic • ¼ cup tahini • ¼ cup lime infused olive oil • 2 tbsp lemon juice

• 1 tbsp pomegranate dark balsamic vinegar • 1 tsp sumac (Middle Eastern spice) • Sea salt and cracked black pepper

Directions 1 Preheat oven to 350 degrees F. 2 Brush one side of each flatbread with 1 tbsp of olive oil per flatbread. Place on bottom rack of oven and bake for 5–7 minutes, until toasted and crispy.

Remove from oven, set aside.

3 In large bowl, toss arugula gently, tearing any large pieces, with parsley and mint. Slice cherry tomatoes in half, roughly chop cucumber and fennel, slice radishes and green onions, add all to bowl.

4 Cut flatbreads into 2-inch pieces, can be shards or triangles, and sprinkle pieces as well as any crumbs, over salad. Gently toss.

5 To make dressing, grate or crush garlic into small bowl. Add tahini, olive oil, lemon juice, balsamic, sumac, and salt and pepper to taste. Whisk to combine and drizzle over salad ingredients. Using hands, toss salad, gently massaging dressing through leaves, ensuring everything is well coated.

6 Slice avocado in half, carefully remove pit, roughly chop flesh. Add to salad.

7 Divide salad between four plates, top with cheese and sprinkle with za’atar.

8 Serve immediately. Fattoush salad is best enjoyed the day it’s made, although dressing will keep separately in airtight container in fridge for up to 1 week.

WIN A COPY OF SYRIA: RECIPES FOR OLIVE OIL AND VINEGAR LOVERS! Follow us on  @VISTAMAGCANADA and on  @VISTAMAG for details on our FREE GIVEAWAY of this beautiful book.

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NOW® Solutions’ new CHARCOAL DETOX FACIAL CARE SYSTEM is perfect for most skin types. Activated charcoal helps absorb excess oil, dirt, and impurities to refine the appearance of pores while superfruits acai and goji berry help to rejuvenate the skin and replenish its youthful glow with antioxidants.NOWFOODS.COM

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PALEO RECIPES

Cheers to a Happy Gut Celebrate the holidays and feel your best while you help your party guests feel good too! Add these tasty recipes to your party menu and provide a gut-friendly present for your guests.

’Tis the season for family, festivity and food—lots and lots of food. There’s nothing better than spending time with loved ones during the holidays, but let’s face it, the eating involved can be hard on our digestive system. Many of us indulge in too much food and alcohol. Then there’s the constant demands, the travelling and the general stress of the season. It can all take a serious toll on our digestive system and our gut health.

So, this party season, make a change and serve probiotic- and prebiotic-rich foods that help keep the gut happy, healthy and in a festive mood. Probiotics are the good bacteria that naturally live in the colon.

Prebiotics are non-digestible carbohydrates that act as food for the good bacteria. Prebiotics help probiotics grow and thrive in the digestive system.

KIRSTIN BUCK, HN

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Easy Cranberry Pomegranate Kombucha Mocktail (previous page) Serves 4 Help guests curb their overindulgence by serving this easy alcohol-free mocktail!

The subtle spice of ginger and the slightly tart flavour of cranberry make this a delicious alternative to sugary and boozy holiday cocktails. This festive drink provides exactly what the digestive system needs: a healthy dose of probiotic cultures to take you right into the New Year!

Ingredients • 2-in chunk fresh ginger, peeled and thinly sliced • ½ cup fresh pomegranate arils (the seeds) • 1 cup 100% real cranberry juice • 4 ¼ cups kombucha, ginger or original flavour • 4 sprigs fresh rosemary, to garnish • Fresh cranberries, to garnish

Directions 1 Fill 4 large glasses with ice, set aside.

2 In pitcher, muddle sliced ginger and pomegranate arils using wooden spoon.

3 Add cranberry juice and kombucha, stir gently to combine.

4 Pour into glasses and garnish with rosemary sprigs and fresh cranberries.

5 Serve immediately.

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PALEO RECIPES

Quick Appetizer Board with Homemade Rosemary Garlic Cashew Spread Serves 6 A beautifully festive appetizer board lets you get creative with fresh ingredients and gives your guests a chance to make their own healthy choices. Start with naturally cured organic meats for the paleo fans, then add colourful vegetables and fresh fruit like pomegranate, grapes and persimmon for delicious sources of prebiotics.

To get your probiotic cultures, add my tangy Rosemary Garlic Cashew Spread; it’s super simple to make and adds a delicious creamy flavour to your appetizer board. This spread is also a great replacement for cheese if you have guests who don’t consume dairy.

Finish your appetizer board by adding lacto-fermented veggies, different types of olives, grain-free crackers and different mustards to bring unexpected texture and flavour to your board.

CASHEW SPREAD

Ingredients • 1 ½ cups raw cashews, soaked in water overnight • 2 probiotic capsules • ½ cup filtered water • 1 tbsp fresh lemon juice

• 3 small cloves garlic, minced • 1 tbsp finely chopped fresh rosemary • ½ tsp sea salt

Directions 1 Drain and rinse cashews in cold water.

2 Add to food processor or blender.

3 Open probiotic capsules and empty powder into food processor; discard capsules.

4 Add water and blend on high, stopping to scrape down sides as needed, until cashews are a smooth consistency. Carefully add more water if necessary.

5 Transfer to glass container. Cover with cheesecloth and secure with rubber band.

6 Allow mixture to sit in warm area away from direct sunlight for up to 24 hours to activate cultures and develop a tangy taste.

7 After 24 hours, using a wooden spoon or rubber spatula, stir in lemon juice, garlic, rosemary and sea salt. Allow to cool in refrigerator for 2 to 3 hours.

8 Serve with appetizer board as detailed above.

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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Warming Winter Solstice Cake

Heat up the season and chase away those winter blues by baking a delicious Winter Solstice Cake! It tastes heavenly and packs a punch of health-enhancing fibre, gut-friendly probiotics and nutrient-rich ingredients.

BRITTNEY DESROSIERS, B.Sc. (HNS)

It’s a busy but beautiful time of year when many of us are surrounded by family, friends and lots of food! That’s why we created a delicious Winter Solstice Cake that’s gut friendly with tasty ingredients and lots of fresh fibre, antioxidants and probiotics to cap off any meal.

We’re leaving refined sugars and simple carbs out of this dessert to provide a more nourishing treat after those big holiday feasts. And sure, this gorgeous dessert is holiday table worthy, but it’s also a fun, healthy treat whenever those long winter nights might weigh too heavy. Just pop in the kitchen and whip up this nourishing dessert to help lift everyone’s spirits!

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

Winter Solstice Cake Serves 6 to 8

Ingredients CAKE • 2 bananas, mashed • 1 cup finely grated carrots • ½ cup pecans, chopped • 1 cup organic spelt flour • ½ cup organic coconut palm sugar • ½ cup dairy-free plain Greek yogurt • 2 eggs, whisked together • ¼ cup organic coconut oil • 1 tsp vanilla extract • 1 tsp baking powder • ½ tsp baking soda • 2 tsp cinnamon • ½ tsp nutmeg • ½ tsp pink salt • Coconut oil spray

ICING • 1 cup cashews, soaked overnight • 2 tbsp organic maple syrup • 3 tbsp coconut milk • ½ tsp salt

TOPPINGS • 2 tbsp pumpkin seeds, chopped • 2 tbsp pomegranate seeds

Directions 1 Preheat oven to 350° F. 2 In medium bowl, stir together banana, carrots and pecans. Set aside.

3 In large bowl, combine remaining cake ingredients (except coconut oil spray) and beat with electric mixer on low for about 1 minute until combined. Add banana, carrot and pecan mixture, and beat for another minute on low.

4 Spray 10-in circular cake pan with coconut oil spray, then add batter to cake pan. Place in oven for 40 minutes.

5 While cake bakes, add all icing ingredients to blender and blend on high until creamy consistency is reached. Set aside.

6 Remove cake from oven and let cool.

7 Remove cake from pan, top with icing, sprinkle with pumpkin and pomegranate seeds.

8 Serve.

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Artisan Soaps for Winter Skin Winter days can be bright and crisp, but that seasonally cold air can dry out your skin and leave it feeling dull and flaky. Regular use of a nourishing moisturizer is a must, but don’t forget to seek out skin-saving ingredients in the soaps and cleansers that you use every day.

The best soaps for your winter skin contain no harsh chemicals like the ones found in most drugstore brands.

So finding small batch artisan soap makers can be a true skin saver. And you can often talk directly to the artisan about the nourishing ingredients they use to give your winter skin a fighting chance.

Here are the top natural ingredients I turn to when formulating soap blends for the winter months. So, if you’re looking to protect your skin this winter, be sure to look for these nourishing, natural and vegan-friendly ingredients in the soaps that you choose.

Shea butter Derived from the nut of the African shea tree, shea butter is a rich natural moisturizer packed with vitamins and essential fatty acids. The antioxidant properties of vitamins A, C and E, help fight the negative effects of free radicals, while essential fatty acids support the skin to produce more collagen. Shea butter’s cinnamic acid content may also be helpful in reducing inflammation, making it particularly beneficial during the winter months.

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HEALTHY SKIN

Colloidal oatmeal Produced by grinding oat grains to a fine powder, colloidal oatmeal has been used for centuries in skin care for its many beneficial reparative properties.

Oats are rich in saponins, which give this ingredient remarkable cleansing and moisturizing qualities.

They’re also rich in betaglucans that reduce skin inflammation and boost collagen production.

Studies have shown that colloidal oatmeal binds to the skin to create a protective barrier that helps the skin retain natural moisture and protect it from the elements.

Cocoa butter A rich source of moisture, cocoa butter is made from the cocoa seed and is packed with vitamins, minerals and essential fatty acids that help to boost skin health.

It can also create a barrier between your skin and the environment, keeping moisture in your skin where it belongs. Along with its skin-loving properties, cocoa butter also contributes to “hardness” in artisan cold-process soap making, resulting in a longer lasting bar of soap with a fluffy, stable lather.

Rice bran oil Expressed from the hard, outer chaff of brown rice, rice bran oil has been used for centuries in Japan for its moisturizing and antiaging qualities. With a fatty acid content that makes it highly moisturizing, it’s light and easily absorbed by the skin. This helps to reduce clogged pores and breakouts, particularly in those with combination and oily skin.

A gentle ingredient that’s rich in vitamins B and E, along with antioxidants like beta-carotene and lycopene, to nourish the skin and help slow the aging process.

BELINDA WILLIAMS is a creative at heart. She’s a fulltime art director and the founder of Love Your Suds (home of the landscape soap) where she creates artisan soaps and natural bath/body products by hand in small batches using the finest natural oils, butters, clays, botanicals and pure essential oils.   @LOVEYOURSUDS LOVEYOURSUDS.COM

JUST JUICE FOR VISTA SPECIAL PROMOTION

5 Juices for Positive Health Outcomes Fruits and vegetables can be juiced into delicious and colourful beverages, many of which are thought to impart specific health benefits. Before buying juice, make sure it is fresh pressed and unfiltered. Juice made from concentrate that is filtered contains less water-soluble vitamins and antioxidants, as well as less fibre. Let’s review five fabulous juice options!

CRANBERRY JUICE is a popular treatment for urinary tract infections (UTIs). Although it’s believed to reduce the recurrence of UTIs, the evidence is not definitive or conclusive. That said, cranberry juice does contain D-mannose, a naturally occurring compound that may prevent bacteria from adhering to the lining of the bladder. At the very least, it’s possible that cranberry juice provides symptomatic relief for UTIs, due to its anti-inflammatory properties. Future studies with better designs may provide more definitive conclusions about its antibacterial impact.

BEETROOT JUICE has risen in popularity in recent years because of its nitrate (NO3-) content.

Nitrates in the form of nitric oxide are known to have a relaxing effect on our blood vessels, increasing blood flow, decreasing blood pressure and according to studies, potentially increasing athletic performance. To boot, beets are a great source of iron and antioxidants.

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BLUEBERRY JUICE is a popular choice for brain health. Rat studies show that blueberry’s prized anthocyanins may be able to reverse, or at least attenuate, cognitive decline and improve memory retention in the elderly population. Blueberries definitely have high antioxidant potential.

To be beneficial, blueberries likely should be consumed daily over long periods of time. They also contain small amounts of the active ingredient found in cranberries that is thought to protect against UTIs. TART CHERRY JUICE is also high in anthocyanins. A number of studies suggest it may support muscle strength and recovery and help reduce post-exercise pain.

Tart cherry juice is best known for helping to curb painful symptoms of gout. It may even improve sleep due to its melatonin content.

POMEGRANATE JUICE contains punicalagins, antioxidants thought to impart some of its soughtafter properties. A human study showed that daily consumption of pomegranate juice over a year or more may result in up to a 30% reduction in thickness of the middle portion of arteries.

This is the area that can become inflamed, enlarged and ultimately blocked. The same study showed improved parameters of blood fats like cholesterol. Also notable, pomegranate juice is associated with a prolongation in the time required for PSA (a biomarker of prostate cancer) to double, from 15 months to 54 months.

Chloë Angus of Chloë Angus Design

DAY IN THE LIFE

Made in Canada slow fashion has helped Chloë Angus climb to the top of her design game. Her iconic Spirit Collection collaborates to bring cultures together and inspire new conversations.

How does growing up off-the-grid in the remote coastal wilderness of BC influence the modern fashion design you create today?

They’re so deeply connected. The land and the sea; the plants and the animals; the coastal colours and the natural formations; and the people of the community and my relationships within the community, then and now. It’s all connected.

Your Spirit Collection shows that deep connection and influence.

You’ve captured a unique west coast vibe in a modern style that celebrates your relationship with land and community. Why create a collaborative collection?

Once I started having success with my Chloë Angus Design collections, I wanted to define the brand in a way that would let my voice be heard, but let others be heard too. And I really wanted to celebrate the value of strength and diversity, in myself and in others. My dear friend, Haida artist Clarence Mills, created the artwork for the very first Spirit Wrap. I even discussed my design ideas with Musqueam Elders of the Salish territory, asking for their approval to collaborate with First Nations artists on the collection.

All of your designs are created and manufactured in Vancouver.

You’re proudly a source of made-in-Canada slow fashion. What does that mean to you and why is it important?

I think I came to slow fashion by default; it was just the right thing to do.

And so we do it all locally. We support sustainable, ethical design and we make all of our clothing within just a few blocks of our Vancouver design studio. Slow fashion means living wages, ethical artist compensation, safe workplaces and an honest connection with the community and place.

During the Royal Visit of BC, you created official state gifts for the Royal couple. But you were also personally commissioned by the Chief of the Heiltsuk Nation to create their gifts. What did that mean to you?

Honestly, it was incredible validation of the vision and the commitment I was making and that the artists and the staff who support the business everyday were making. It was validation that our collaborations were being seen, heard and understood. That our hopes for mutual respect and reconciliation were somehow being achieved, piece by piece, collection by collection.

Just months before that important Royal moment, you experienced sudden lower body paralysis and yet you’ve never let it slow you down.

What’s the physical routine that keeps your muscles active and engaged?

People are often surprised at the effort involved in using a wheelchair.

I know I was! I do a 45-minute daily exercise routine each morning (stretching, balancing, crawling and standing with a walker). I also see an   @CHLOEANGUSDESIGN

Designer Chloë Angus with collaborative artists KC Hall (l) and Clarence Mills (r)

amazing TCM practitioner who does acupuncture, deep tissue massage, brain training and general mindfulness, which helps more than I can say, mentally and physically.

You’re determined to walk again! So you’re also working with Human in Motion Robotics. What’s that project about?

I can’t tell you how it feels when someone says you’ll never walk again. You’re heartbroken. Your life changes. Suddenly you have to relearn how to do everything. But you do it. And along the way I met Drs. Siamak Arzanpour and Ed Park at SFU where they worked on an advanced exoskeleton, a wearable tech device to help me stand and walk at will. It’s my job to design a robotic suit that takes you from the boardroom to a cocktail party; a device to feel mentally and physically confident in.

You’re an entrepreneur, a fashion designer, a business owner, a boss, a leader, a mentor, a friend and an inspiration to so many others. Now you’re even designing robotic suits. What’s next for Chloë Angus?

Robotic suits aren’t that big of a stretch! Ultimately, this new collaboration is a combination of all I am today: my years of designing, my desire to collaborate with others, my spinal cord injury, and my passion for life. I’ve never felt so confident in what I’m doing with my life than I do right now right now. The Spirit Collection and my work with Indigenous artists to create a truly inclusive and collaborative Canadian fashion line brings me great joy. I’m deeply excited about the future of Chloë Angus Design. And pretty soon I’ll be dancing in my styling robotic suit!

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