Vista issue #124 May/June 2019

Page 1

No. 124 MARCH/APRIL 2019

The Spring Cleaning Issue

A Fresh Take on the Classic Cobb Salad pg 41

Spring Into Action with 6 Progressive Resistance Exercises pg 28

6 Foods for a Digestive Cleanse pg 14

Detox, Rebirth & Renewal Insights from Vista Ambassadors

pg 30


THE WHOLE SELF Margaret Lee teaches us to go deep with acupuncture and holistic nutrition CA NNA .MED.ED

Reduce Inflammation with CBD P R I N T E D I N C A N A DA

pg 26


FreeYumm Founder Sarah Clarke pg 21


Women's Health and Nutrition Specialist Samantha Stojkovich pg 46

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Support your liver this spring


As the seasons change, so does the human body. Spring is the time of year for growth, expansion and rebirth.

Your state of health in spring can set the stage for the entire year. In Traditional Chinese Medicine (TCM), the liver and gallbladder is the most active as it begins to rise and expand to help us become more active and energetic. In TCM, when the liver system is out of balance, symptoms such as headaches, seasonal allergies, sinus issues, irritability, depression, anxiety, insomnia, and menstrual and menopausal issues can flare up. The liver and gallbladder system help in detoxification and cleansing so it is important to eat more foods to support them. It’s beneficial to eat foods that have an upward growing energy such as leafy greens and sprouts as well as citrus fruits to help promote smooth flowing liver Qi. Here are some foods to help you support your liver and gallbladder.

GREEN FOODS Foods green in colour and rich in chlorophyll help accelerate rejuvenation of the liver. Include foods such as spirulina, chlorella, parsley, wheatgrass, kale, swiss chard, and collard greens.

SWEET FOODS These nourish, replenish, and tonify Qi. Include foods such as sweet fruits and nuts, as well as sweet vegetables such as sweet potato, yams, and carrots.

PUNGENT FOODS These help promote Qi to move upwards and outwards. Include foods such as scallions, onion, garlic, ginger, radish, daikon, leek and chives.

SOUR CITRUS FRUITS(in moderation) Lemons, limes and grapefruit all help keep the liver Qi moving smoothly.

BITTER LEAFY GREENS Bitter flavours help the liver cleanse during spring. Add foods such as dandelion greens, arugula, radicchio, mustard greens and spinach.

For further healthy spring inspiration, check out page 18 for how to spring clean your home the non-toxic way and on page 14, you will find foods to help support a digestive cleanse. And finally, it’s important to “spring clean” your soul too. Be sure to go to page 13 for some tips on how to do your own internal spring cleaning. Remember, we radiate what we put in our mind, body, and soul. Eating whole foods, reducing toxic load, staying active, and a positive outlook in life are important as are a few indulgences to bring joy to the soul.

MARGARET LEE, R.Ac., R.H.N, has a degree in human biology, is a registered holistic nutritionist and registered acupuncturist. Since 2006, Margaret has combined her knowledge as a nutritionist with acupuncture to help others improve their well-being. Her acupuncture experience includes muscular pain conditions, menstrual/menopausal conditions, infertility, digestive disorders, stress, insomnia, and headaches.  NUTRIACURE V I S TA M A G A Z I N E . C A





No. 124






Brittney DesRosiers

What drives us? Let Food Be Thy Medicine & Medicine Be Thy Food. We live this through our message “Food First Living–The Way It Should Be.” At North Coast Naturals we embrace this and have made it a pillar of our philosophy and the driving force behind our passion to create premium products.














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Spring Cleaning for the Soul Tips for a Non-Toxic Spring Cleaning 21 ORGANIC ENTREPRENEUR

Allergen-free Treats

Sarah Clarke shares the story behind her company FreeYumm

Reducing Inflammation with CBD Taking Your Workout to Another Level 35 Q&A

Spring into the Season of Renewal Margaret Lee shares her “spring clean” routine

A Fresh take on the Classic Cobb salad Roasted Potato and Lentil Spring Green Salad 46 DAY IN THE LIFE

Avoiding the Comparison Game

Samantha Stojkovich reminds us we are all unique

The Spring Cleaning Issue

No. 124 MAY/JUNE 2019

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






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Spring Cleaning

for the Soul Spring is a time to clear space for what’s new and vital in your life. And you can carry out an internal “spring cleaning” by letting go of what no longer serves you. Why do we get the urge to spring clean once the days grow longer and more lightfilled? It’s as if the spring reminds us that life will always renew itself, expressing fresh potential once the cold weather retreats. When that happens, we want to clear away old, stagnant materials to make room for all of that new life. So how can you conduct a spring cleaning of the soul? What unhealthy materials have accumulated in your life, hiding in neglected corners, reducing your capacity to welcome what’s ahead? How can you identify what no longer serves you in this new season of your life? Spring cleaning shouldn’t be limited to our physical spaces. Here’s how to carry out a spring cleaning of the soul, by identifying and releasing what no longer serves you.


Sit with yourself

To identify what no longer serves you, you’re going to need to spend some time checking in with yourself. This almost always involves feeling things you would rather not feel. Spend an hour sitting with yourself somewhere private and call up the vague frustrations, sorrows, and worries that tend to swirl around your mind. Spend some focused time meditating on these feelings, and allow them to fully express themselves. 2


Using your feelings as a guide, spend some time writing about the things in your life that cause you to feel angry, sad, or afraid. Acknowledge that some of these feelings are simply part of your reality and you can only work to make space for them. For example, if you have a loved one who is ill, it’s not realistic to avoid feeling “negative emotions” about it. But there may be other emotional patterns linked to people, situations, or memories that you might be able to let go of. Write these things down. 3

Plan to release

Here’s where the spring clean really begins. For each of the people, situations, or memories you wrote down, set an intention to let go. Then brainstorm some strategies for doing so. For example, if you have a friend who consistently makes you feel ashamed of yourself, plan to create some healthy boundaries. Or if you made what you perceive to be a mistake in the past, identify what you need to do to forgive yourself. You might need to spend more time feeling your feelings of remorse, or you may need to share your struggle with a friend who can speak affirming words into your life. Listen to your inner voice. V I S TA M A G A Z I N E . C A





6 Foods for a Digestive Cleanse 5


Supporting your body’s natural elimination processes is the best way to detoxify. That’s why these foods – which work in different ways to boost intestinal health – should factor into your spring. It’s the season for deliberate choices and deep cleaning. 1 1


Kidney Beans

Kidney beans, the red pulses commonly used in dishes like chili, are packed with fibre, which is key to digestive health. A 100-gram serving includes 25 grams of dietary fibre, which is over halfway to the daily recommended minimum of 40 grams. Plus this bean’s low glycemic load helps stabilize blood sugar levels and reduce cholesterol and heart disease risk.



This traditional Japanese food is a loaf-like dish of fermented soy beans. It’s also a delicious and popular plant-based protein option, and as with many fermented foods, it has probiotic properties. In particular, it boosts the healthy bacteria Lactobacillus in the gut, aiding in digestion.


Jerusalem Artichoke

Another fibrous heavy-hitter, the Jerusalem artichoke is a must-eat for clean digestion. This delicately flavoured starchy bulb, which is also known as the sunchoke or earth apple, is a potent prebiotic. It has been shown to boost fecal Bifidobacterium and Lactobacillus/Enterococcus levels, which all contribute to a healthy gut. Plus, the Jerusalem artichoke is an incredibly effective digestive kickstarter if you occasionally suffer from constipation. 4

Raw Garlic

This pungent, popular herb is one of the most researched superfoods on the planet. When eaten raw, it holds undeniable health benefits, especially for the digestive tract. A 2013 study published in Food Science and Human Wellness found garlic supports the creation of healthy gut bacteria, and can even prevent certain gastrointestinal diseases. Plus it has been linked to heart health and may even fight cancer. 5


This green cruciferous vegetable may have only appealed to us as children when we imagined they were trees. However, along with other members of the cruciferous family, broccoli happens to be a powerful ally in the fight for healthy digestion. A 2017 study published in the Journal of Functional Foods found that mice that consumed the vegetable experienced improved digestion. 6


Buckwheat, the nutty flavoured “pseudo-cereal”, is a great option for gluten-free eaters who enjoy a hearty grain-like dish. It’s a great source of plant-based protein that packs a potent prebiotic effect. With six grams of fibre per cup-sized portion, it’s both satiating and stimulating to the digestive tract.

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3 SOBERING STATISTICS ABOUT INDOOR AIR QUALITY & HEALTH We all need to be proactive when it comes to the quality of our indoor air, as these three statistics show. When we think about air pollution, we picture smoke stacks and congested freeways, but few of us consider how polluted our indoor environments can get. In fact, poor indoor air quality can be a serious health hazard. Rid your home of the chemical products and toxic materials that reduce indoor air quality. Here are three statistics demonstrating the link between indoor air quality and health:


CHILDHOOD ASTHMA Pediatric asthma rates have increased by 72 per cent.

Research shows that the prevalence rate of childhood asthma has risen from 40 per cent to 69 per cent. That’s an overall increase of almost 73 per cent! Combustion sources, building materials, chemical products, organic matter, and other indoor air pollution sources are all implicated in this unfortunate trend.



The Environmental

per day into our homes.

It is estimated we release or admit hundreds of chemicals

Protection Agency says that indoor air pollution is one of the five biggest environmental dangers.

Shockingly, indoor air pollution is one of the biggest environmental threats to our health that we will ever face. In fact, the Environmental Protection Agency estimates that most homes have five times as many pollutants as outdoor air. Some have up to 100 times as much!

Our personal care products, paint, solvents, and cleaning supplies release hundreds of chemicals—some of which are potentially harmful—into our homes on a daily basis. The products we buy and the choices we make add up to a big impact on our indoor air quality.

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It’s likely coffee is a precious part of your daily routine, but maybe you question whether the habit is a healthy one. While this highly caffeinated beverage may not be for everyone, research increasingly supports its positive effects on health. Drinking coffee in moderation (one to three cups a day) could be your gateway to a number of emerging benefits. Boost Liver Health Researchers have found that as coffee increases blood circulation, it boosts the liver, which is the detoxifying powerhouse of the body. Increased coffee consumption has been linked with decreased liver disease in hepatitis C sufferers. And coffee may protect against cirrhosis, including the type caused by alcohol consumption.

Support Brain Health Also linked with coffee’s power to boost circulation is enhanced brain health. With increased blood flow to the brain, you can enjoy higher cognitive performance. Coffee and caffeine may even protect against neurological conditions such as Alzheimer’s.

Prevent Cancer Drinking coffee may lower the risk of several types of cancer. In fact, a study published in Scientific Reports links coffee consumption with a reduced risk of melanoma, liver, endometrial, oral, prostate, and pharyngeal cancers.


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Improve Heart Health Coffee has been linked to a lower risk of stroke, heart failure, and heart arrhythmia. Its antioxidants, cafestol and kahweol, have also been shown to balance cholesterol levels. However, to get these benefits, it’s best to enjoy unfiltered coffee, such as the type you get from a French press.

Prevent Diabetes If you’re a heavy-duty coffee drinker (i.e., you enjoy six or more cups a day), you may be significantly lowering your risk of developing type 2 diabetes. But if that much caffeine gives you the jitters, don’t worry: even moderate coffee consumption has been found to lower type 2 diabetes risk.

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DIY Perfuming Tips • Combine scents using essential oils from each of the three fragrance categories – Top, Middle, and Base Notes TOP – (25-35%) initial scent – light, fresh, uplifting aromas MIDDLE – (45-55%) subtle, mellow, rounded scents BASE – (15-25%) rich, deep, long-lasting scents

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Tips for a Non-Toxic

Spring Cleaning 1

Wipe Walls and Ceilings

It’s time to get the grease, dust, cobwebs, and other residues off of your walls and ceilings. You can use a vacuum cleaner to remove certain materials, but there are some residues that will require a little elbow grease. Use a non-toxic degreaser that doesn’t include petrochemical-based ingredients or ammonium.

2 Wash Window Screens

After a year, your window screens are bound to be quite grubby. Freshen them up with a solution of eco-friendly dish detergent and warm water. You can use an old toothbrush to scrub this solution into your (temporarily popped-out) screens.

3 Clean Upholstered Furniture

Hopefully you’ve been vacuuming your upholstered furniture from time to time so dirt and dust doesn’t get embedded. For getting that deep spring clean, steam cleaning your furniture is a non-toxic, eco-friendly route since it only uses water. To remove stubborn stains, try hand-whipped detergent. Fill a container with half eco-friendly dish detergent and half water, and then use a mixer to whip it. That froth can then be rubbed into stains and rinsed with water.


The sun is shining and it’s time to open the windows and let the fresh air in. That means it’s also time to get the accumulated dust and grime of the past year out. Here is how to spring clean in a non-toxic way. 18

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Vacuum and Shampoo Carpets

Both wall-to-wall carpeting and throw rugs accumulate large amounts of dust, and that can be harmful to your health. Give your floor coverings a good vacuuming and then clean them with a green, plant-based carpet shampoo solution. Rugs can go in the washing machine and you can wash carpets with a hot water extraction machine.


Do it Yourself (DIY)

Perfumes: Practical & Personal

Why DIY makes sense There are two very good reasons to make our own perfumes. First, the business model of ‘prestige’ perfumes is to add marketing hype and hike up the price; often resulting in a retail price that is 98 per cent above the costs of the oils used to make those scents. If price isn’t a factor, you should be concerned about the safety of the ingredients themselves. In lab tests commissioned by the Campaign for Safe Cosmetics, thirty eight hidden chemical ingredients were found in 17 name brand fragrances including Coco Chanel (18 chemicals not listed), Britney Spears Curious (17 chemicals not listed) and Giorgio Armani Acqua Di Gio (17 chemicals not listed).(1)

The art of perfuming While you have cart blanche on artistic expression when it comes to making perfumes, there is a simple strategy you can follow which can help the novice gain some confidence. Just like a choir sounds best with great harmonies, perfume blends perform best with a blend of 30 per cent top notes, 50 per cent middle notes and 20 per cent base notes. Top notes are the first noticeable scents in a blend, giving the fragrance its characteristic feature. Top notes, despite their sharp tones, fade away quickly, making way for the middle notes. The middle notes are considered the heart of the aroma and linger for up to a couple of hours. At the end of a long day after applying your perfume, you will then notice the more subtle bottom notes; they are late to arrive but have the longest staying power.

1 Hidden Chemicals in Perfumes and Cologne, Environmental Working Group

Examples of top, middle & bottom notes TOP NOTES (30%) anise, lavender, bergamot, grapefruit, lemon, lime, orange, tangerine, peppermint MIDDLE NOTES (50%) chamomile, geranium, helichrysum, jasmine, neroli, rose, ylang-ylang, pennyroyal, sage, rosemary, cinnamon, clove, ginger, nutmeg, balsam fir needle, pine needles BOTTOM NOTES (20%) vanilla, myrrh, patchouli, atlas, cedarwood, frankincense, sandalwood

Making your perfume Before making your perfume, try a small amount out to test its initial smell as well as the scent a few hours later. A cotton swab can suffice as you don’t want nondiluted oils on your skin. If you like the blend, you can simply dilute it in any carrier oil (fractionated coconut oil and jojoba are great choices) using a small roll-on or spray bottle (atomizer). A safe dilution is around three per cent which is six drops of your essential oil blend in a 10ml roll-on bottle. Many online recipes are much stronger ranging from 10 to 20 per cent. Do your homework and also conduct a skin spot check (testing for reactions). For example, blend one drop of lavender (top note), three drops of ylang-ylang (middle note) and two drops of vanilla (bottom note).


‘Neck-Up’ and ‘Neck-Down’ Nutrients

Omega-3s for Every Woman KATE TURNER, MA, RD, CSSD, CPT

AS A DIETITIAN I’M OFTEN ASKED, “DO WE REALLY NEED OMEGA-3S?” MY ANSWER IS: “100% YES!” Many people are aware that omega-3s are good for their health, but because they’re not sure exactly what omega-3s do for them, they still have doubts. The reality is that everyone needs omega3s, and women enjoy unique benefits, especially during and after pregnancy.

Foundational Fats Health starts in our cells. Healthy cells are the basis for everything we do, from eating and sleeping, to walking and thinking. Omega-3 fatty acids play a major role in keeping our cells healthy and functioning because they are structural fats that make up cell membranes, giving them the fluidity and flexibility needed to let vital nutrients in and push cellular waste out. Unlike most of the fats we need for optimal health, our bodies are only able to produce very small amounts of omega-3s, which is why it’s essential that we get these fats though our diets.


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The most important omega-3 fats are EPA and DHA which benefit many functions throughout the body via their role in cell membranes. I like to think of DHA as the “neck up” omega-3. This makes sense if you look at where it’s found in highest concentration within the body—the eyes and the brain. In the retina of the eye, DHA is vital for the function and maintenance of highly active, light-receiving cells. It’s also a critical structural fat of the brain’s cerebral cortex—the brain itself is nearly 60 per cent fat—so it’s little wonder that DHA has been shown to benefit learning and memory throughout our lives. Arguably the most important time of life to get adequate DHA is during pregnancy. Unfortunately, you cannot rely on your prenatal vitamin to give you the DHA your body needs during pregnancy as most do not contain the recommended bare minimum amount (300-500 mg), or even any DHA at all. DHA is essential to childhood brain, eye, and nervous system development and this begins well before birth. A baby’s brain doubles in size in the final trimester, and it draws entirely on mom’s omega-3 stores to help make this happen. As you can imagine, this rapid depletion leaves new moms with severe omega-3 deficits which can affect mood and cognitive health, among other things. This is why prenatal DHA supplementation is so important when you are expecting (and also when you are nursing, for similar reasons). Equally as important as DHA, EPA is more or less a “neck down” omega-3. It helps us maintain a healthy heart by supporting normal blood pressure and triglyceride levels. EPA also supports the body’s immune response to stress or injury, so it is vital to your ability to address inflammation after exercise and restore normal mobility—crucial support for anyone who is active.

How to Get Enough Omegas Omega-3 needs vary from person to person and there is no set amount for how much a healthy adult needs. Many experts recommend at least 500mg daily of EPA+DHA for adults to maintain good health, but lifestyle, diet, and existing state of health matter a lot. For example, during and after pregnancy, more DHA is often recommended. Adding a high quality fish oil or algae oil supplement to your daily routine, in combination with eating fresh, wild-caught, fatty fish, is a safe and easy way to get consistent omega-3s. Look for fish oil products that offer triglyceride-form omega-3s and that offer third-party testing to verify purity, freshness, and potency. Kate is the nutrition specialist at Nordic Naturals. As a registered dietitian and personal trainer, Kate is passionate about improving people’s health through evidence-based nutrition, education, and exercise. She has a Master’s degree in nutrition education and has over seven years of experience as a wellness director, private nutrition consultant, educator, and public speaker.


FREE of Allergens, full of YUMM!


In an effort to make sure no child would be singled out for their food allergies, Sarah Clarke, owner of FreeYumm, has created healthy treats that are not only free of the top allergens but YUMMY enough for kids to want to enjoy together. V I S TA M A G A Z I N E . C A


We understand that there’s a personal story behind the creation of FreeYumm. Can you share it with our readers? As an infant, my son suffered from a range of health issues, which we didn’t understand until tests confirmed food allergies and a long list of food sensitivities. Suddenly all “normal” food was off limits! I remember going shopping and feeling completely overwhelmed by the lack of options for him because (the irony is) I was not a big fan of cooking or baking. In the end, I cleared out my pantry and developed a new standard of normal for my whole family. It was important to me that we all continue to “break bread” together and that nobody be singled out or made to feel different because of food. And now, we all have a much healthier approach to food and my son is thriving! The idea for FreeYumm didn’t formulate for me until I started noticing other families struggling with the same food issues. I watched kids being excluded at snack times or special events because of the food they couldn’t eat. And kids on a “normal” diet didn’t want to eat the “free from” food because it wasn’t good enough! That’s when I decided to make food that kids could enjoy together. My recipes had to achieve two things: healthful ingredients, free of the top allergens plus lots of YUMM!!! So in 2014, FreeYumm was founded and I focused on filling a void in the market. It took a lot to develop the brand, the bakery and the recipes all at the same time. I drew on my work experience in marketing and sales, in combination with my personal experience as a mom. Sometimes it can be hard to juggle the two roles successfully, but I’m proud to say that my son and all his friends fondly share memories of being the testers for all of our recipes. What allergens are your treats free of, and how do you keep them out of what you make? Is it a difficult process? Our products are always free of gluten, GMOs and the top allergens: dairy, egg, wheat, peanut, tree nuts, sesame, soy, seafood and sulfites. We also don’t use corn or potato in our recipes. Instead, we opt for wholesome, traditional ingredients like real fruit, whole oats, organic honey, and organic vanilla. The most difficult part in the process was the initial setup of our bakery. Most food brands usually hire a food manufacturer


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to do the production for them. At FreeYumm, we felt it was important to set up our own, dedicated bakery. We wanted to ensure that our promises around allergens were rock solid and not left to a third party. We run a tight ship and never allow any of the allergens into our facility, not even in the lunchroom. We review and test all ingredients before they are introduced, and we perform routine allergen tests on our finished products. Our facility is NSF HACCP certified, so customers can be rest assured on that level. Our brand is fun and cheerful, but as you can tell, we take allergens and food safety very seriously! “Inclusivity” seems to be a core value of FreeYumm. What does it mean to you and where do you see a lack of it? You nailed it! I have always said that FreeYumm is about being inclusive. For me, snacks are like group hugs and nobody should ever be left out of a group hug! Being free of the big eight plus allergens means up to 99 per cent of kids can share in the fun, which in my mind is an amazing thing to accomplish. I’d say that in Canada, we’re quite lucky compared to our US neighbours when it comes to allergy awareness, management and policies. I’m thrilled to see how engaged Canadians are on this topic. The majority of parents on “snack duty” will search


“It isn’t easy to make allergen friendly food taste delicious and I didn’t make it any easier on myself by insisting on whole ingredients only with no preservatives, artificial flavours, colours, sweeteners, GMOs, refined starches or sugars.” out inclusive snack options so all the kids can enjoy. And from what I see, they do it out of simple kindness. Plus nobody wants to make a child sick. We want to see happy smiles all around. Your products are allergen-free but also filler-free. Is that how you differentiate yourselves from other allergen and glutenfree products? Absolutely! It isn’t easy to make allergen friendly food taste delicious and I didn’t make it any easier on myself by insisting on whole ingredients only with no preservatives, artificial flavours, colours, sweeteners, GMOs, refined starches or sugars. People often ask how I can make something taste so good with so many things taken out. I am very proud of our ingredient list: whole oats, real bananas, apples, raspberries, maple syrup, and flax. The ingredients I use are the same grandma used to use. It isn’t fancy but it is clean. I’m just trying to feed kids the same way I like to feed my own. Why you do believe we are seeing higher rates of food allergies among children? What can we do about it? It’s such a hard question about which there are a lot of theories. Genetics is one theory, along with how the immune system

of a child develops in our modern environment. Stats out of the World Allergy Organization suggest food allergies among children are increasing at such a rapid rate that it can’t be just a genetic problem and there must also be environmental reasons for the increase. The research is ongoing, but the fact of the matter is that while this is studied, it is important to recognize the prevalence of food allergies in North America. Dr. Ruchi Gupta and her team at Northwestern University recently published updated statistics on food allergy prevalence among American children and adults. Her research revealed that roughly 7.6 per cent of American children and 10.8 per cent of American adults have food allergies. That’s around 30 to 35 million people—more than double previous estimates of the nation’s food allergy population and approximately two children in every classroom. When you envision the future of FreeYumm, what do you see? I see more choices, more freedom and more sharing! Let’s face it, at least 20 per cent of consumers nowadays have special needs: vegans, gluten-free diets, school-imposed restrictions, food allergies, clean eating diets etc. Our goal at FreeYumm is to provide families with safe, delicious and fun food options that make life a little easier and brighter for everyone. V I S TA M A G A Z I N E . C A



Spring can be the best time of year to get outside and participate in your favourite activities like hiking, jogging, and playing sports in the park. But these activities can also become difficult for people because of the associated muscle and joint pains which can result in heavy inflammation. Incorporating CBD can be an excellent way to ease into the active season of spring. How can CBD help me?

If the thought of chronic pain associated with participating in your favourite warm-weather activities has you contemplating sitting it out this year, you’re not alone. To tackle pain, it’s important to understand where it comes from. Many pervasive conditions -- from hypertension to rheumatoid arthritis and


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lupus -- share a common underlying cause, according to the recent medical literature: chronic inflammation. Inflammation is actually part of the body’s immune response. You may have experienced it in the helpful form of a twisted ankle or wrist swelling up to protect tissues. However, sometimes, even when you suffer no apparent injury or swelling, or long after they have gone away, you still might experience inflammation. When you engage in prolonged activity your body is not used to, small micro-tears can occur in your muscles which cause inflammation. Normal inflammation caused by exercise is a necessary part of the recovery process. However, you can run into problems when you push your body too hard. Too much and too frequent inflammation can lead to those serious health issues later in life. The popular cannabis-derived medicine Cannabidiol, or CBD, has shown to be both an effective pre-workout pain prevention tool and a post-workout recovery agent. It works this way because of CBD’s apparent ability to effectively reduce inflammation.


“Besides its anti-inflammatory properties, CBD is known for easing anxiety and aiding in relaxation and sleep.” important to find the right balance of treating pain while not feeling too relaxed to engage in the outdoor activities you love. That balance requires a deep understanding of one’s own body and at what point the relaxation benefits of CBD may outweigh antiinflammatory properties. You might need 10mg for anti-inflammatory effects but if you get to 30mg or 40mg, you might find yourself a little too relaxed for exercise. Of course, for anxious people who may feel compelled to engage in more social activities in the spring, a higher dose might be welcome to help them manage stress in those situations. In addition to finding the right dose, the way that you consume your CBD will also help with dosing and remembering what dose works well for what you need. I myself had a complete knee replacement on my left leg six years ago, and my right knee had gone bone-on-bone almost two years ago. During that first year, I was experiencing a five-level pain almost constantly. I tried conventional methods of physical therapy and cortisone shots but the pain persisted. Even conventional CBD dosages of 50mg to 100mg per day did not work. Then I started to experiment with higher doses of CBD isolate and discovered that a 250mg dose has kept me pain free 99 per cent of the time. The important thing for me was to start low and slowly build to a level that treated my specific condition; for some that may mean lower doses and mixing up the specific delivery methods like tinctures, topicals, capsules, or edibles. Unlike other cannabinoids -- such as tetrahydrocannabinol (THC) -- CBD does not produce an intoxicating high. This is because CBD does not affect the same receptors as THC in the endocannabinoid system. This system works in every human body to, among other things, regulate pain thresholds and inhibit the release of anti-inflammatory molecules, just like ibuprofen. While NSAIDs, like ibuprofen and acetaminophen, can provide you with fast-acting inflammation and pain relief, they are often said to be accompanied by nasty side effects and, in the case of acetaminophen, pose the threat of overdose. In contrast, CBD is all natural and comes in a variety of safe forms and dosages.


How to incorporate CBD into your life this spring

There is a CBD edible for every palate and also soft gel capsules for people who want an easy to carry alternative. Most edibles come in standard dosages ranging from five to 25mg. Edibles are popular as a discreet way of ingesting CBD. However, because the cannabinoid is broken down slowly through the digestive tract before entering the bloodstream, it may take longer to feel the beneficial effects of CBD when taking it in this method.

Understanding the right dosage with CBD is just as important as with other medicines. Besides its antiinflammatory properties, CBD is known for easing anxiety and aiding in relaxation and sleep. Thus, it is

CBD tinctures are mostly oil-based CBD extracts that often come in dropper bottles. Tinctures are preferred because the dropper makes controlling your dosage easier, thus making it easier to find the ideal CBD dosage level for you. CBD extracts can be added to food or beverages or placed under your tongue for faster absorption.


Topicals in the form of lotion or gel are a fantastic option for spot-treating pain and inflammation through cannabinoid receptors found in the skin. Topicals are attractive because they can bring fast relief to specific areas of aches and pains. Topical CBD treatment can be especially effective on more lasting issues, such as chronic pain and arthritis.

Edibles & Capsules

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Clean Up Crew Spring into action with 6 essential progressive resistance exercise techniques for strength training. BY SABRINA VIRDEE CPT, RHN


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So now that we are in the second quarter of the year, and you are crushing your fitness resolutions, let’s talk about how to clean things up and spring things to another level. So what exactly is progressive resistance? Progressive resistance exercise is one of the best ways to get ongoing positive results from your workout. For the purpose of this article, resistance can be defined as an external load or force that is used against our bodies for the main purpose of causing muscle contraction. By utilizing resistance techniques in which the overload is consistently increased, you are able to facilitate adaptation. Performing the same exercise week after week will always cause a plateau. Our bodies will always adapt to an exercise that’s repeated over and over; eventually, the continuation of this amount of exercise will only maintain your current fitness level. You see, our bodies are smart; their number one goal is to keep us alive and functioning as efficiently as possible. So, to ensure that it achieves this goal, it will do whatever is needed in order to adapt to its environment and the stimulus thrown its way. That being said, in order to see ongoing training benefits, the load placed on our bodies with exercise must continue to increase as our bodies adapt to the current load. In other words, YOUR BODY WILL NOT CHANGE UNLESS YOU FORCE IT TO! All this to say, if you lift the same weights, for the same amount of reps, the exact same way for the next 10 years of your life, no matter how perfect or how skilled, nothing will ever change. It doesn’t matter what your goal is or what type of exercise/workout you are doing. Progressive resistance is essential when we are looking at burning more calories, increasing fat loss, building muscle and getting stronger. The resistance against our bodies, with a loading source such as weights, needs to be cautiously and steadily increased, balanced with strength increases as the training exercise advances. Clean things up, and hit those goals with this group of techniques:


“In my opinion, it’s the lack of progressive resistance that is easily the biggest reason that most of the people who workout don’t see improvements in their goals.” 1

Increase the weight you’re lifting

Continue with the same number of repetitions and sets each week. The weight should increase by two per cent of your repetition maximum load at a time. A repetition maximum also known as an “RM” is the most weight you can lift for a defined number of exercise movements. It is a good measure of your current strength level as you follow your training program. For example, if you can lift 50 pounds once, you should only increase the weight you lift with each rep by two to five pounds each week. You don’t want to overdo the increase in the load and risk injury. 2

Increase the number of repetitions

Continue with the same weight for each workout, however increase the repetitions each week. Lift 70 to 80 per cent of your RM for eight to 15 reps of one to three sets with a 30 to 90 second rest period. This technique works well for those looking to drop some pounds. 3

Decrease the number of repetitions

And lift heavier weights. Decreasing the repetitions will conserve your power to increase the weight. This technique requires an increased rest period between sets. Lift 85 per cent of your RM for one to six reps, for two to six sets, with a longer rest period of two to five minutes. 4

Increase the number of sets

A technique generally used when there is a weight loss goal. It typically involves four to six sets of each exercise. Beginners may find that one to two sets may be enough to build strength and endurance, eventually working their way up to two to four sets. Rest periods are about 20 to 60 seconds, depending on how heavy your load is. 5

Shorten the rest between the sets

A great way to challenge your body and increase the intensity. This technique is generally used with body weight exercises or band work. For example: five sets of pushups, you’ll typically have a rest of about 10 to 60 seconds between sets. It is important to keep your form in check. If you find your form is suffering, increase the rest period or drop the tension. 6

Lengthen the time under tension

Using the same weight and repetitions, however slowing down the exercise itself. For example: three counts to lift the weight, one count to lower the weight. This technique focuses on how long your muscle fibres are under stress, really working on strength and muscle development.

Progression will not always be consistent. There will be a time when you will end up repeating the exact same number of sets/repetitions/load that you did in your previous workout. This may even continue for quite some time with particular exercises. Don’t get discouraged. Continue to progress in some way as often as possible. Add a repetition to just one set, or increase the load on just one set. Gradually, you will reach your target routine. This is all part of the progressive resistance process. Whether it happens every workout, or every few workouts, or perhaps even once per month (or less) depends on so many individual factors specific to you and your goals. As long as you’re forcing progressive resistance to take place in some form over time, your body will continue to build muscle, your strength will increase, your body will start to look the way you want it to, or you will see improvements in whatever you are trying to improve. In my opinion, it’s the lack of progressive resistance that is easily the biggest reason that most of the people who workout don’t see improvements in their goals. Not to mention, they also look pretty much the same as they did when they first started working out. Of course, I do also believe that nutrition plays a major role in this, but that is a whole other topic. Lastly, listen to your body and remember any progress is always progress. Allow this group of techniques to spring on a sense of challenge and change, and don’t forget to take a moment to remember where you started.

SABRINA VIRDEE is a registered holistic nutritionist, personal trainer and mom of two little ones. She specializes in pre and postnatal care and family health, helping mothers and families stay healthy, happy and well.  SABRINAVIRDEE V I S TA M A G A Z I N E . C A


Spring is often seen as a time for new beginnings. It’s the season of spring cleaning, detox, rebirth and renewal and our Vista Ambassadors have you covered with health-inspired content to help spring you into a healthier lifestyle. It is all just a click away. Find us @VistaMagCanada and follow #VistaMagCanada and #VistaAmbassador for this season’s inspiration.

CHRIS RICHTER is a German-Canadian and holistic nutritionist who promotes a scientific and holistic approach to depression and anxiety. Chris herself struggled with depression and anxiety for over a decade. “I had seemingly explored all options and felt hopeless,” says Chris. “I felt like I couldn’t get my life back until I started seeing nutritionists, naturopaths and a wonderful counsellor.” She explored the deeper root causes that were keeping her stuck, became her own health advocate and healed her body along with her mind. Now as a holistic nutritionist, she is providing the kind of support she wishes she had when she was struggling. “By featuring easy moodboosting recipes, beneficial supplements, and important reminders, I want to encourage women to take charge of their (mental) health and feel empowered again. Life is beautiful when you don’t constantly need to battle your own mind and body.” FUN FACT “I love science and won’t go a day without checking out a new study.”  HOLISTICLIVINGALIVE


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CRISTINA SILVA is a plant-based recipe creator who loves to share her vegan food creations and inspire others to live a healthy lifestyle. She focuses on fresh, local and seasonal ingredients to create mouth-watering and fun meals that also make you feel amazing from the inside out. “I used to live in the Azores Islands, where my family is from, and there I learned some amazing traditional recipes with my mom. I was inspired to recreate them without harming animals and the environment, while also keeping myself healthy,” says Cristina. She has a Bachelor in Science and is passionate about natural medicine, herbs and daily stretching. Her favourite place to be is at the beach, by the ocean, catching some sun rays and swimming in the salty water. She also enjoys trail running, paddle boarding and mountain biking. FUN FACT “I’m always humming when I’m cooking!”  THEHUMMINGVEGAN  CRISTINASILVASKY03

CARLA CENTOLA has just completed her ten-month internship to be a dietitian. She says it’s been a six-year journey of learning how our bodies digest food, absorb nutrition and how food can affect each individual a little differently. “I am excited to continue working with people to meet their nutrition goals and provide evidence-based research for all of their nutrition concerns because nutrition can be a tough concept to grasp and I am excited to help.” FUN FACT “I still have nightmares about being late to a final exam.”  CASHEW.CARLA V I S TA M A G A Z I N E . C A



Over the last few years, GILLIAN TEMPLETON has used food to heal her body, and it’s why she ultimately became a holistic nutritionist. In the past, she wanted to be healthy but just didn’t know how to get there. She struggled with what foods were best, what she should substitute and where she should start. “When I was trying to lose weight and eat ‘healthy’, I was eating salads, pre-made meals, and calorie counting,” says Gillian. “You name it, I tried it.” Her weight was fluctuating and her moods and emotions were doing the same. She was consuming foods that were not good for her body and negatively impacting her overall health. She was then guided by a holistic nutritionist and that’s when the transformation truly began. Now at 40 years old, Gillian has more energy than she did at 20. She’s not only a certified holistic nutritionist, she is also a yoga teacher and incorporates mind, body and soul into her everyday practice. Her mission is to share her knowledge and guide and support others on their personal health journey. Cooking and educating has become Gillian’s art. She creates meals simply, deliciously and nutritiously. FUN FACT “Cooking is my passion. I love creating and of course eating, good nutritious food!” JESSICA KLIAMAN is a holistic nutritionist who grew up on Salt Spring Island eating local and organic produce from her own garden. Vegetables and eggs did not come from the grocery store. They were valuable items that were only harvested deliberately and seasonally. Food therefore become her biggest passion. She loves creating meals that are nourishing, plant-based and bursting with flavour! “I am a firm believer that good cooking is intuitive,” says Jessica. “Recipes today are followed like a science but cooking is part of an ancestral act that is ingrained into our subconscious. My mantra is, ‘comfort food made nutritious’. I view food as both fuel and pleasure and believe we need to incorporate both to have optimal health and happiness.” This is why she chose to become a holistic nutritionist. Check out her page for inspiration on how to live a truly inspiring, thoughtful and delicious life! FUN FACT “I lived in a tent for three months in the Bahamas while teaching and cooking vegetarian meals at a yoga retreat.”  JESSHEALS


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Margaret Lee’s personal experience with acupuncture and eating a whole foods diet led her on the path to helping others achieve optimal health. Now as an acupuncturist and a holistic nutritionist, she shares with us how she incorporates both Traditional Chinese Medicine and holistic nutrition into her own “spring clean” routine and practice.

Spring Into the Season of Renewal With Free Flowing Qi Q+A WITH MARGARET LEE

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Our theme this issue is “spring cleaning”. When you spring clean, you go deeper than you usually do in order to create a clear, clean space for welcoming the new year. How do you believe your work relates to “going deeper” when it comes to health and wellness? I’ll incorporate Traditional Chinese Medicine (TCM) theories into my “spring clean” routine. Each season has its own energy affecting our body and organs. Spring is the season related to the liver meridian and its Qi. It is a time of renewal, where there is an upward and outward movement of energy. It’s also a potent time to release any physical, emotional or energetic manifestations of misalignment to support the liver. In TCM, certain foods and flavours help the body bring balance back to particular organs. During spring, I’ll eat more foods that have an upward growing energy such as young greens, microgreens and sprouts. They’re easily digested and match the energy of spring. Foods sweet and pungent in nature are helpful in regulating liver Qi as well as a little bit of sour-natured foods. Supporting the liver will improve its natural ability in detoxification. I’ll also incorporate acupuncture, journaling, and increase my time in nature to "spring clean" all areas holistically. You are both an acupuncturist and a holistic nutritionist. How do these things fit together? Why do you choose to practice these two modalities? Both acupuncture and holistic nutrition look at the human body as a whole when it comes to healing. The mind and body are


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so interconnected that in order to heal fully, we need to heal as a whole. Physical conditions can manifest into emotional issues and chronic emotional issues can manifest into physical conditions. Living a healthy life goes beyond what we put on our plate and the number of calories we burn at the gym. We radiate what we put into our mind, body and soul. I’ve combined holistic nutrition with acupuncture because both can help people achieve optimal health holistically. As a firm believer that prevention is the key to a vibrant life, these modalities can help improve the quality of your life. They can also complement western medicine in many cases. When it comes to acupuncture, could you describe what you do as if you were trying to describe it to a child? Acupuncture is used to stimulate the body’s Qi and clear blocked energy to promote well-being. It is not a quick fix. It is a modality of healing which assists and stimulates the body’s natural ability to heal itself. What does the average person NOT understand about acupuncture? In Traditional Chinese Medicine (TCM), the foundation to good health is balanced and free flowing Qi (life force) along the meridians. The goal of acupuncture is to bring balance to the energy pathways and support the body to heal itself. It involves the insertion of sterilized disposable needles at specific points along the body’s energy pathways to regulate Qi flow. Acupuncture helps to release

the body’s natural painkillers (endorphins), immune system cells, neurotransmitters and hormones to stimulate the body in healing. It can help in a range of conditions including various pain and muscular conditions, stress, anxiety, insomnia, menstrual/ menopausal symptoms, infertility and digestive disorders. What does it mean to practice “holistic nutrition”? Holistic nutrition is recognizing that we are all individuals with different needs, it’s not a one size fits all methodology. Our bodies are unique and each requires an individualized approach for preventing, healing and promoting good health. The same symptom may have a different root cause in another individual. Holistic nutrition looks at the person as a whole including diet, lifestyle, mental and emotional state. It focuses on eating natural whole foods to improve one’s health and providing the body with what it needs to heal. What’s your philosophy around eating? Listening to the body, finding the right balance and what works for me is key. Generally I’ll eat whole foods with a plant-based focus because my body feels at its best. I’ll include complex carbohydrates, healthy fats, and lean protein with plenty of water along with a few indulgences because it feeds the soul. What has inspired you to do the work you do? I grew up in a household eating mostly whole unprocessed

“Listening to the body, finding the right balance and what works for me is key.” food, cooking from scratch and using foods/herbs for healing. I have personally experienced the benefits of acupuncture and eating a whole foods diet and this has led me on a path to helping others achieve optimal health. Whether it’s holistic nutrition or acupuncture, education and guidance is important. It empowers individuals to take ownership of their health. What gifts do you believe Traditional Chinese medicine has to offer Westerners? Traditional Chinese Medicine is still mainly used as an alternative or complementary modality to Western medicine. However it has gained popularity over the years and I see more people incorporating TCM into their lifestyle as a way to rebalance and manage their health. It can help maintain and improve quality of life as well as decrease many symptoms for those suffering with health conditions. What’s the one thing you believe our readers could do to initiate a “spring cleaning” in their lives? Have a glass of warm water with freshly squeezed lemon juice every morning.

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Refreshing Roasted Beets & Citrus Salad with a Citrus Vinaigrette A light and delicious salad for spring with its cleansing and liver supporting properties. Servings: 4-6 Prep Time: 15 minutes Cook Time: 45-50 minutes

Ingredients FOR THE SALAD • 3 cups organic sprouts blend of pea, buckwheat, sunflower, and daikon radish • 2 cara cara navel oranges (save some juice for the dressing) • 1 blood orange • 1 grapefruit • 3-4 roasted beets • cup goat or feta cheese • chia seeds, sunflower seeds or other nuts/seeds for crunch • edible flowers for decoration * You can change the types of oranges used for this recipe.

FOR THE REFRESHING CITRUS VINAIGRETTE DRESSING • 3 tablespoons freshly squeezed orange juice • 1 teaspoon dijon mustard • 1 tablespoon honey • 1.5 tablespoons apple cider vinegar • 1 teaspoon fresh chopped basil • 2-3 tablespoons extra virgin olive oil • salt and pepper (optional) * Dressing can be made ahead of time and stored in the fridge in an airtight container such as a mason jar.

Directions FOR THE SALAD 1 Roast your own beets. You can also buy them from your local grocery store; this will save time on cooking. 2 Preheat oven to 375F. 3 Wash and trim off the beet stems. Save the beet stems and leaves for a sauté, soup, stew, stock, etc. No need to peel the beets at this point because once they’re roasted, they will be easy to peel. 4 Place them on a pan lined with parchment paper. 5 Roast for 45-50 minutes or until you can easily insert a sharp knife in the middle. 6 Remove from oven and let them cool before removing the skin. The skin should slide off easily; if not, roast them a bit longer. 7 Slice the peels off the citrus and cut into slices. 8 On a platter or large bowl, layer sprouts, various citrus and top with goat cheese. You can also add chia seeds, hemp hearts, nuts/seeds for more texture. 9 Serve with dressing prior to eating.

FOR THE DRESSING Blend all ingredients together and lightly drizzle onto salad before serving.


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Time To Freshen Up! Ring in the new vibrant season with this fun, fresh take on a classic Cobb salad. KIRSTEN BUCK, HN

Now that the sun is shining bright, there’s no better time to try some fresh new recipes. After a winter filled with heavy hearty meals, cleaning out the refrigerator and filling it with bright, refreshing, seasonal produce to celebrate the warmer seasons ahead is a must. Sitting on a sunny patio, enjoying a vibrant delicious salad that is light but still very filling is something I look forward to when the weather starts to warm up. A classic Cobb salad usually consists of crisp lettuce, tomatoes, avocado, green onion, bacon, hard boiled eggs, and blue cheese with a creamy ranch dressing. For my Cobb Salad With A Twist recipe, I’m taking most of these elements and adding some flair. It includes fresh, seasonal vegetables like asparagus, artichoke, radish, and fresh herbs. It’s paired with

a light tangy vinaigrette which is a nice, light alternative to the classic creamy ranch. This salad is perfect as we approach the warmer months and I know you will just love it. The best thing about salads is that you can customize them to your own liking. Load them with all of your favourite ingredients, or whatever is the most fresh and in season. A good salad should never be boring; it should actually be pretty exciting! What I love most about my Cobb Salad With A Twist is that the eggs are devilled eggs; halved, hard-boiled eggs filled with a creamy yolk mixture and dusted with smoked paprika. They are the best! Make these on their own (a double batch) and serve as an appetizer at your next family gathering. They are definitely a crowd pleaser.


Cobb Salad With A Twist (previous page) Serves: 3-4

Ingredients • 4 slices of bacon • ½ pound asparagus, trimmed • 1 head leafy green lettuce, coarsely chopped • 1 pint cherry tomatoes, halved • 2 mini cucumbers or half an english cucumber, thinly sliced • 4 radishes, thinly sliced • 3-4 marinated artichokes, halved • 1 tablespoon chopped fresh chives • 4-6 Classic Devilled Eggs (see recipe)

VINAIGRETTE • ¼ cup extra-virgin olive oil • 1 tbsp dijon mustard • 4 tbsp red wine vinegar • 1 tsp maple syrup or honey • 1 tsp chopped fresh chives • Salt and pepper to taste

Directions 1 Preheat oven to 400°. Lay the bacon slices on a parchment-lined baking sheet. Bake until browned and crispy, about 6 to 8 minutes per side. 2 Remove the cooked bacon and set on a plate lined with paper towel. Add asparagus to the same baking sheet with the bacon fat and season with salt and pepper. Bake for 8-10 minutes or until tender and cooked. 3 Arrange the lettuce on a large serving platter. Add the cherry tomatoes, cucumbers, radishes, and artichokes. Crumble the bacon on top and add the asparagus, chives and devilled eggs. 4 Add the ingredients for the vinaigrette to a blender or small food processor. Blend until fully combined. Drizzle the dressing evenly on top of the salad and serve.


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Classic Devilled Eggs Makes 12 Devilled Egg Halves

Ingredients • 6 eggs • ¼ cup mayonnaise • 1 tsp apple cider vinegar • 1 tsp dijon mustard • Salt, to taste • Smoked paprika, to garnish

Directions 1 Bring a small pot of water to a boil. Carefully drop the eggs into the boiling water and set a timer for 12 minutes. Submerge eggs in ice water. When cool enough to touch, gently peel the eggs keeping the whites intact. Slice the eggs in half lengthwise. 2 Remove the yolks and add to a bowl. Place the whites on a rimmed serving platter and set aside. With a fork, mash the yolks into a fine crumble. Add mayonnaise, vinegar, and mustard. Season with salt to taste. 3 Evenly disperse the yolk mixture into the cavities of the egg whites. Sprinkle with paprika and refrigerate until ready to serve.

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


Roasted Potato & Lentil Spring Green Salad Freshen up your fridge this season with this creamy, nutrient-packed roasted potato and lentil spring green salad. Fresh lemon juice pulls it all together for a delicious spring flavour! BRITTNEY DESROSIERS, B.SC. (HNS)

The snow has finally melted and the days are longer. That can only mean one thing - spring is finally here! Seasonal produce like arugula, asparagus, radish and apricots are filling up the produce aisles with their fresh vibrant colours. It’s a great time to clean out your fridge and fill it with these nutrient dense foods. One of my favourite vegan salads to make this time of year is this roasted potato and lentil spring green salad. The base of the salad is fresh organic arugula. Arugula is a cruciferous vegetable that contains good amounts of vitamin K, vitamin A, folate, and antioxidants. Over the bed of arugula, cooked lentils provide a great plant-based protein and a good source of fibre. Lentils have a fairly bland flavour, which allows them to be versatile in so many dishes and perfect for this salad. Roasted potatoes top off this dish to provide a creamy texture while also keeping the salad light and fresh. A few baby potatoes per serving go a long way! The potatoes and asparagus are roasted with rosemary, which provides this dish with a fresh herb fragrance. I like to keep the dressing simple with lemon juice but a dash of dark balsamic vinegar also pairs well with this salad.

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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“Arugula is a cruciferous vegetable that contains good amounts of vitamin K, vitamin A, folate, and antioxidants.”

Serves 5-6

Ingredients ROASTED POTATOES AND ASPARAGUS • 4 cups organic baby potatoes, slice larger potatoes in half • 1 tbsp extra-virgin olive oil • 5 fresh rosemary sprigs • Pinch of salt and pepper • 8 organic asparagus spears

SALAD • 1 cup green lentils • 3 cups water or vegetable broth • 3 cups organic arugula • ½ cup snap peas • 2 tbsp organic hemp seeds • Juice from half a lemon

Directions 1 Preheat oven to 425 degrees F and line baking sheet with parchment paper. 2 In a bowl, toss baby potatoes, olive oil, rosemary, salt and pepper. Transfer to baking sheet and spread out potatoes. Place in oven for 20 minutes. After 20 minutes, remove baking sheet from oven and add asparagus. Place back in oven for another 15 minutes. 3 In a medium saucepan, bring water and lentils to a boil, then lower to a simmer and cover for about 15 minutes. 4 Putting it all together: On a large plate, add arugula, snap peas, roasted potatoes, asparagus, lentils and sprinkle with hemp seeds. Dress with lemon juice. V I S TA M A G A Z I N E . C A



Samantha Stojkovich

Samantha is an internationally certified women’s health and nutrition specialist who focuses her counselling on digestive issues, endometriosis, nutrition, body confidence, emotional eating and creating sustainable healthy habits for her clients. She believes that health isn’t a single destination but rather an evolving journey through life’s many ebbs and flows. She wants to re-shape how we look at food, fitness and well-being and remind everyone that we are all unique with different needs. In your work with women, you say “one size does not fit all”. Can you expand on that? When looking at health and well-being, I think it’s important for us to recognize that we are all unique with different needs. Perhaps we may have the same goal (learn healthier habits, manage stress, curb sugar cravings, lose weight, level out our hormones or manage our IBS symptoms) but our bodies, our minds and our environment are what separate us. So what might work for one person, might not work for the other. My hope in my work is to shift that perspective and refocus my clients back to their bodies to find what works for them as individuals. One of your specialties is endometriosis. What do you want people to know about this condition? For starters, you are not alone. Endometriosis is (sadly) a very common disease amongst women. Typically, it starts in their teens and progresses throughout the years. We know how it affects us - with painful periods, bloating, bowel issues, excessive fatigue, bladder issues, etc. - but there is still a lot about this disease that we don’t know. We don’t know what causes it, why some women suffer from it and why others don’t. But one thing remains true, the pain is unpredictable. It can be incredibly emotionally draining, it can put stress on relationships and it can make for what should be a normal day into a dysfunctional nightmare for some. There might not be a single cure but I promise you there are holistic ways in which we can address your symptoms through tonics and nutritional programs. I’ve worked with many women who suffer from endometriosis and they are some of the bravest, strongest women I have ever worked with, so to see them live a functional life absolutely warms my heart.


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What’s the best thing a person can do to curb emotional eating? That’s a tough one and something I believe to be a multi-layered approach! There is so much to say about emotional eating. For starters, I don’t know many women who haven’t gone through this at one point in time (me included) but I think the first thing you need to do is be gentle with yourself. Secondly, there isn’t a magic word or method I can tell you that will take it all away. Usually emotional eating is tied to something in your environment. For me (back in the day) it was boredom, loneliness and old habits. I used to bake a batch of cookies and then sit there and eat the whole tray! For some of my clients, it’s their jobs, their finances, their relationships, their thoughts and even, their joy. Whatever the reason may be, what I find helps is talking to someone who can help you though those emotions. Sometimes it’s about letting go and creating new, healthier, happier thought processes and habits. What’s your go-to healthy and comforting meal? Of everything you’ve asked me today, this one is the hardest! I LOVE oven baked yams, parsnips and carrot “fries” with coconut crusted chicken and a side of sliced avocado and clean mayonnaise or do I love quinoa pasta with broccolini and turkey sausages?! I can’t decide! Can I have both? How can women have a stable sense of self-confidence no matter what their shape or size is? I’m not sure if I can speak for every woman out there but for me it was about taking care of my mind and my thoughts. It’s amazing what that damaging little voice inside our heads can do to us emotionally and physically. It took me many years to practice and learn how to shut out that inner dialogue and re-train the way I spoke to myself, about myself. I can’t stress enough what the power of positive language can do for your body. SAMANTHASTOJKOVICH.COM


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