Vista_Magazine_-_May-June_2020

No. 130 MAY/JUNE 2020 The Spring Cleaning Issue 6 Kidney Cleansing Foods pg 14 Indoor Herb Gardens pg 18 Vegan Carrot Lox pg 38 Hay Fever Facts pg 15 PLANT-BASED LOVE Food Specialist Connie Leung shows us how she shares hers PULLING EMOTIONAL WEEDS CANNA.MED.ED DAY IN THE LIFE Psychotherapist Cannabis-Infused Nutritional Coach Leanne Sawchuk Treats Andrea Mele pg 22 pg 24 pg 46 PRINTED IN CANADA

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A Better Way to Absorb Vitamin C Outsmart your body’s restrictive nutrient transport system with a smarter, more efficient Vitamin C supplement. The Trouble with Absorbing Vitamin C from Traditional Supplements A Vitamin C molecule can’t just walk from the digestive system to the bloodstream. It depends on a special type of proteins called active transporters to carry it there, but these proteins are in very short supply. So, the Vitamin C molecule is likely to get left behind in the digestive system where enzymes show up to digest it. This is why people who take large oral Vitamin C doses report stomach upset. For the Vitamin C molecules lucky enough to hitch a ride on an active transporter to the bloodstream, the journey is still not over. These molecules now need another active transporter to pick them up and take them from the bloodstream to the cells where they’re needed to support your skin, joints, immune system, and more. Since Vitamin C is water-soluble, your body can’t store it, and all the Vitamin C that doesn’t get absorbed is excreted. Lypo-Spheric™ Vitamin C Is Easier to Absorb Vitamin C encapsulated in fatty acid spheres (liposomes) doesn’t rely on the active transporters. Liposomes are made with the same material that makes up your cell membranes, phospholipids. The phospholipids can easily pass through the intestinal wall and into the bloodstream where they make their way to the cells and assimilate through the cell membrane. The end result is that more Vitamin C absorbs into your cells. Experience the Benefits of High-Dose Vitamin C… Finally • An antioxidant to help protect cells from the damage caused by free radicals. • Plays a vital role in collagen production for healthy skin, muscles, joints, cartilage, teeth & gums. • Helps support a healthy cardiovascular, reproductive, immune and nervous system. .ca  livlongcanada

When it comes to Keto, NOW® has you covered! With Canada’s largest selection of sweeteners recommended for a ketogenic diet, NOW® is your one stop shop for Stevia, Erythritol and Xylitol. Our BetterStevia® uses a whole-leaf extract which ensures a complex, intense sweetness without any bitter aftertaste. Choose from powders, liquids or tablets, organic or conventional, and 13 different natural flavours, including our newest additions – chocolate peppermint cookie, chai tea and maple. Also look for our new organic powdered erythritol, perfect for icing and confectionary use, so you can diet and still indulge. Available at fine health food retailers across Canada. A trusted, family-owned company for over 50 years! www.nowfoods.ca

Essential Oils for Protection and Cleansing There’s peace of mind when things are “all clean and tidy”. Your mind can relax and your body ends up getting its much needed break. These essential oil blends from NOW® can help “scent the mood” and make the world around you a little more enjoyable with a clean, fresh, and uplifting scent. NOW has one of the widest selections of essential oils, all tested to meet and exceed quality standards that are the perfect solution for a refreshing and clean home. Available at fine health food retailers across Canada. A trusted, family-owned company for over 50 years! www.nowfoods.ca

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GUEST EDITOR'S LETTER Start your day the plant-based way! What gets you up first thing in the morning? Is it a hot cup of coffee? A morning run? A hearty breakfast? For me, if my mornings include a colourful and well-balanced meal, then I feel set to tackle any challenges that I come across during the day. Featured in this issue is one of my favourite recipes whole food ingredients. And let’s not forget about that never fails to impress: Vegan Carrot Lox. Imagine the bread, the base that supports all the ingredients! a bed of thinly sliced, sweet and smoky carrot, on top Remember to support your local bakery and select of freshly baked sourdough with a spread of cashew- their freshly baked sourdough.* almond cheese…yum! Growing up in a family with relatives that owned a restaurant specializing in I hope you get the chance to try out this recipe brunch services, one of the popular items on the menu and enjoy the rest of this issue full of some spring was the Smoked Salmon Benedict. This “veganized” cleaning inspiration. Follow me on Instagram and version brings back many childhood memories of feel free to direct message me anytime. Happy my family and the time helping out at the restaurant; experimenting everyone! every time I prepare this dish, a smile appears from the making, to the assembling, to the plating, and of *TIP If you live in Vancouver, visit A Bread Affair course, the eating! inside Granville Island. Their perfectly leavened sourdough made with wild yeast is always light and You might wonder how this recipe is different airy, with the perfect tang. compared to other vegan carrot lox recipes on the web. The difference is in the ingredients. I was born with a weaker digestive system and therefore, rely on probiotics and fermented foods that contain an abundance of active cultures to nourish my gut. Therefore, instead of using tamari (soy sauce), I replace it with Naked Coconuts Soy Sauce Substitute made out of fermented coconut sap. Another reason why I prefer to use this product is because it has a hint of sweetness and contains 75 per cent less sodium than the standard soy sauce. The traditional smoked salmon tends to be heavily salted since it is cured; therefore for those who need to be on a low-sodium diet, this version is for you. Adding to the list is Spread’em Firm Cheeze, made from a cashew-almond blend that has been fermented with live cultures and CONNIE LEUNG is a non-perishable food specialist that loves to bring colour to her dishes. For more recipe inspiration, follow her on  CONNIEKYLEUNG. V I S TA M A G A Z I N E . C A 7

No. 129 MARCH/APRIL 2020 The Women's Health Issue Create a Menopause No. 126 SEPTEMBER/OCTOBER 2019 Back to School & Family Issue Managing No. 127 NOVEMBER/DECEMBER 2019 Immunity Health Issue 6 Foods to Boost Celebration Transition Stress Immunity pg 13 pg 13 pg 14 Chaga Mushrooms: Brain-Boosting Illness-Proof Nutritional \"Black Foods your Home Gold\" pg 14 pg 18 pg 16 The Fit Friendly Fight the Flu Feeling Alive Versus Family with Fitness Just Living pg 28 pg 28 pg 24 School Friendly Immune- Low on Iron? Recipes Boosting Soup pg 44 pg 41 pg 41 UPLIFTING WOMEN BACK TO IMMUNE DEFENCE Yogini and recipe creator SCHOOL – AND Teri-Ann Carty shares Preventing colds and flus with functional THRIVING holistic nutritionist Michelle Vysohlid her journey Holistic Nutritionist Amera Musleh shares science-based wisdom CANNA.MED.ED THE ORGANIC ENTREPRENEUR DAY IN THE LIFE CANNA.MED.ED THE ORGANIC ENTREPRENEUR DAY IN THE LIFE CANNA.MED.ED THE ORGANIC ENTREPRENEUR DAY IN THE LIFE No. 130 Are Edibles Safer Millennia Tea Emotion-Focused Hemp's Nutritional Silkeny Coconut Tash & Brandon's Behind the Beyond Food Lawyer Rebecca Than Smoking? CEO Tracey Bell Chef Ana Arenas Benefits Oil Founders Mindfully Married Vaping Crisis Founders Owusu pg 26 pg 20 pg 46 pg 26 pg 20 pg 46 pg 26 pg 20 pg 46 PRINTED IN CANADA PRINTED IN CANADA PRINTED IN CANADA 2019-10-29 11:59 AM Vista_126_SeptemberOctober_Book.indd 1 2019-08-29 6:07 PM Vista_127_NovemberDecember_Book.indd 1 MAY/JUNE 2020 FOUNDER Trent Nellis ART DIRECTOR Eric McBain COPY EDITOR Delia Carnide PALEO RECIPE EDITOR Kirsten Buck CONTRIBUTING EDITOR/COMMUNICATIONS Kristin Van Vloten DIRECTOR OF BUSINESS DEVELOPMENT Karen Hong Follow us on SENIOR MANAGER Issuu under Vista Magazine Harley Godfrey to see behind the scenes MARKETING MANAGER videos and clips from the Andrea Toole creators of the latest natural SALES TEAM health products. Carly Beke DOWNLOAD THE ISSUU APP Madeleine Brown TODAY ON YOUR MOBILE OR Stephenie Farrell TABLET AND SEARCH UNDER VISTA MAGAZINE. Shauna Mann Amera Musleh ISSUU.COM/VISTAMAGAZINECANADA Michelle Vysohlid I N I NOQ@U IRIES, SUBSCRIPTIONS A F V I S TA M A G A Z I N E .C READ VISTA ONLINE I S S U U .C O M / V I S TA M A G A Z I N E C A N A D A V I S TA M A G V I S TA M A G T V VISTAMAGCANADA VISTAMAGAZINE VISTA MAGAZINE IS PUBLISHED SIX TIMES PER YEAR. 8451 LITTLEMORE PLACE RICHMOND BC CANADA V7C3Y7 TELEPHONE (877) 905-7771 DISCLAIMER: The opinions expressed herein are those of the authors and advertisers and do not necessarily reflect those of the Vista Magazine publisher, editors, or staff. Readers are encouraged to consult with their health professional before embarking upon any exercise, medical or nutritional changes. Contents of Vista Magazine are copyright © 2019, all rights reserved. Vista Magazine may not be reproduced in whole or in part by any means without written permission of the publisher. Canada Publication Mail Sales Product Agreement # 42898014 A S S O C I AT I O N S PRINTED IN CANADA, USING VEGETABLE INKS ON UNCOATED PAPER.

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TABLE OF CONTENTS 18 THIS PAGE Photo by Kirsten Buck 14 22 WHOLE FOODS MENTAL HEALTH 6 Foods to Engaging in an Cleanse your Inner Cleanse Kidneys 24 18 CANNA.ED.MED WHOLE HOME Cannabis- Start an Indoor Infused Treats Herb Garden Our very own KIRSTEN BUCK has released her first cookbook, BUCK NAKED KITCHEN, now available everywhere! This issue Kirsten's shares her recipe for Honey Garlic Marinated Chicken (page 41).

22 35 40 46 26 40 46 FITNESS PALEO RECIPES DAY IN THE LIFE Spring Clean Honey-Garlic Andrea Mele Your Life with 7 Marinated of Busy Mom Daily Habits Chicken Nutrition 33 44 Q&A VEGGIE-FRIENDLY RECIPE The Plant- Citrus Beet Based Diet with Salad Connie Leung The Spring Cleaning Issue No. 130 MAY/JUNE 2020



BREATHING ROOM Practicing 1 Use Your Five Senses the Japanese Philosophy of Connecting with your senses is a powerful Ichigo Ichie way of practicing rootedness in the present moment. By taking a moment to ask yourself A practice of truly embodying each what you see, hear, smell, touch, and taste, encounter and experience can infuse you can lead a busy mind into a state of life with richness and serenity. simplified focus. Remember that your perceptivity can be strengthened by choosing In Japan, there’s a saying that expresses an entire way to use it. of life: ichigo ichie. It can be translated two ways. First: “once, a meeting”. And, second: “in this moment, an opportunity.” 2 Say (or Think) “Ichigo Ichie” When You Meet Others It’s a poetic way of understanding that each moment and every encounter with another living being is unique, and can only be To help you to remember that your encounters experienced once. That means we can either show up fully for these with others are sacred, say (or think) “ichigo experiences, or let them slip through our fingers. ichie” when you meet with people. Remember that each time you cross paths with another How can we practice ichigo ichie, actively embracing each moment as a rare being, it’s a once in a lifetime opportunity. treasure? Here are three ways you can begin to slow down and show up. What is truly special about the moment you are sharing with this other person? 3 Practice Stillness Take time each day to simply sit still and 13 observe life around you. When you start, it may feel like there’s so much going on inside of you—and very little that can distract you from it. But with practice, you’ll be attuned to the small things that make up a miraculous world: the sound of the breeze, faraway sounds of children. Open up and observe. V I S TA M A G A Z I N E . C A

WHOLE FOODS 6 Foods to Cleanse Your Kidneys Together with your liver, your kidneys are the organs responsible for cleansing your body of toxins. As we spring clean our homes, why not also support ourselves with fresh foods that boost the health and function of these essential organs? 1 Beet Juice 4 Pumpkin Seeds Juicing this sweet root vegetable is the Pumpkin seeds, or pepitas, can add best way of retaining its considerable earthy flavour and satisfying crunch to nutritional properties. Those properties a variety of sweet and savoury dishes. include an astounding variety of They also reduce your body’s toxin minerals, such as calcium, iron, load with their diuretic and antioxidant magnesium, manganese, phosphorous, properties. Pumpkin seeds can increase sodium, zinc, copper, and selenium. circulation and help the kidney to flush itself of substances like uric acid. 2 Watermelon 5 Ginger What your kidneys need more than anything is adequate hydration to Ginger, the celebrated root with a spicy regularly flush them out. That’s why kick, is a true ally of the kidney. Properties watermelon, which is a natural diuretic within it help soak up free radicals in that increases urine flow without the body, reducing inflammation and straining the kidneys, is so valuable. improving kidney function. 3 Lemon Juice 6 Turmeric Lemon juice, especially when it is Turmeric, the vivid orange root consumed without added sugars, can help otherwise known as curcuma, is a inhibit the growth of kidney stones. That’s powerful anti-inflammatory. Used because this sour yet refreshing juice is ground up as a spice or encapsulated rich in citrate. Citrate can help dissolve as a supplement, it can support kidney the urinary salts that tend to form into health by preventing inflammatory painful stones for certain people. ailments like renal disease. 14 VISTA MAGAZINE ISSUE NO. 130

BREATHING ROOM STATS SNEEZY SUMMER: 3 STATISTICS REVEALING THE SERIOUSNESS OF HAY FEVER Allergic rhinitis, more popularly MANY ARE IT CAN CAUSE IMMUNOTHERAPY known as hay fever, can make you feel IMPACTED, FEW CHRONIC ILLNESS CAN HELP miserable. But did you know that it can ARE TREATED In the US, allergies are Immunotherapy, or also make you truly sick? Between 10% to the sixth leading cause allergy shots, can help 30% of the world’s of chronic illnesses reduce the symptoms Most of us eagerly await summertime, but for those population experience like asthma and other of allergic rhinitis in suffering from allergic rhinitis, the season can also bring allergic rhinitis. Despite respiratory illnesses. approximately 85% of its share of discomfort. Hay fever occurs when the the fact this ailment These health problems people. This may be an nose becomes inflamed from airborne allergens like is linked with lower cost the American option for you if you’re pollen, resulting in symptoms like stuffiness, sneezing, job performance and system alone more (rightly) concerned and itchy eyes. Anybody who experiences allergic reduced learning ability than $18 billion a year. about the impact of rhinitis when the weather warms up knows that it can in children, 90% of hay fever on your life. negatively impact quality of life. But it seems that those sufferers never receive negative impacts may go deeper than many realize. appropriate treatment. Here are 3 statistics that show just how serious a problem hay fever can be: ••Wild Oil of Oregano 100% certified organic ingredients Oregano leaves picked in the ••••• Mediterraneanwilderness High Carvacrol, High Life Force Keeps your immune system strong Helps with most conditions Internal and external usage Thousands of satisfied users www.wildoiloforegano.com

FUNCTIONAL FOODS Seaweed Lower Cholesterol Seaweed is the umbrella term for the wide Seaweed helps prevent an unhealthy build up of cholesterol, a substance that variety of algae that grow in our oceans can lead to heart disease. Certain animal studies have shown that supplementing and rivers. This sea vegetable removes diets with seaweed can reduce so called “bad cholesterol” by nearly 50 per cent, carbon from our environments, adds even while raising levels of “good” HDL cholesterol. distinctive flavours to our cuisines, and Lose Weight truly deserves the distinction of being Like all high-fibre, low-calorie foods, called a superfood. seaweed can help you lose weight by enhancing your feelings of fullness without packing on the pounds. Additionally, algae’s special compounds, including fucoxanthin, may help with weight loss by supporting your body’s natural metabolic processes. Control Blood Sugar This sea vegetable’s fucoxanthin compound isn’t just helpful for supporting weight loss. It also likely helps blood sugar levels to remain stable. Of course, when blood sugar is stable, you can avoid “peaks” and “crashes” in your energy. Improve Digestion Because it is so rich in fibre, seaweed helps promote healthier digestion and reduces the discomfort of constipation. But it doesn’t just act on the elimination systems of your body; it also boosts beneficial bacterial growth in your gut. A more diverse microbiome leads to a wide variety of good health outcomes. Reduce Free Radical Damage Algae’s high concentrations of antioxidants are a boon to lifelong health, because they fight the free radicals that harm us in a variety of ways. Free radicals, which attack our bodies as a result of exposure to harmful environmental elements, are linked with everything from chronic disease to premature aging. 16 VISTA MAGAZINE ISSUE NO. 130

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WHOLE HOME 1 Start an 3 Indoor Herb 4 Garden 2 Bring the flavours of an 1 Choose Well-Lit 3 Don’t Overwater Locations abundant season Allow your herb pots to dry out in Herbs truly drink in sunlight, and the between waterings. Poke your finger in, adding life more of it they get, the stronger their into the soil to test its dryness. If it’s still flavours. Choose a sunny windowsill damp, hold off on watering. When you do and culinary where your garden can get at least six water, try to do it slowly and thoroughly, to eight hours of direct sunlight every so that the soil is uniformly moistened. convenience day. If you need to, try extending your platform with a table placed beside the 4 Choose a Potting Mix to your sunny windowsill. When you select the soil for your herb indoor spaces. 2 Ensure Drainage garden, make sure it’s a well-draining potting mix. Potting mixes have Here are some Herbs do not like to sit in standing water. substances like perlite that keep the soil Choose pots with enough drainage holes aerated and light enough for herbs. Don’t tips for growing and catch run-off with saucers. You can make the mistake of starting your garden even add pebbles to the bottom of your pots with soil from outdoors; it will be much a thriving indoor to pull excess water away from the soil. too heavy for healthy herb growth. herb garden. 18 VISTA MAGAZINE ISSUE NO. 130



Quarantine Practice good contact Eye Care Tips lens habits Staying at home is the safest thing for It’s more important than ever everyone to do during this pandemic, so to practice good hand hygiene here are some tips to prevent common as well as good contact lens eye problems that would necessitate an hygiene. Bad contact lens wearing emergency visit to the eye doctor. habits are the most significant contributor to microbial DR. SARAH OH infections of the cornea, which can lead to irreversible vision loss. Never sleep in contact lenses, and never wear them in water (e.g. in the shower, or while swimming). You should also be cleaning your contact lens case regularly with contact lens solution since contact lens cases can harbour a lot of bacteria. Go to the Canadian Association of Optometrists (CAO) website to read the complete guidelines for good contact lens hygiene. Do not order contact lenses online During this time, you may be experiencing more difficulty in ordering contact lenses and may be running low in supply. However, purchasing contact lenses online is ill-advised for numerous reasons. For starters, there is no way to verify that the contact lenses are sourced directly from the manufacturer, and some brands use outdated lens technology that is not approved by Health 20 VISTA MAGAZINE ISSUE NO. 130

EYE CARE Canada. Most importantly, Limit screen time for particles can cause trauma to the purchasing contact lenses online children eye and be very painful. means that an optometrist is not assessing the health of your eye, This is THE biggest natural eye Safety glasses that have met or the fit of the lenses on your eye. care tip! Studies have shown that certain hazard requirements will A poorly fitting, incompatible lens spending more time outdoors helps have “ANSI Z87” etched on them. can cause long-term damage. in preventing the onset of myopia Regular glasses do not provide (nearsightedness), while the adequate protection for your eyes. Instead of putting the health of excessive use of electronic devices your eyes at risk, call your regular and near work is associated with Sharp objects and optometrist and ask if they might higher rates of myopia. chemicals be able to ship the order directly to your home. Or simply wear Try to engage children in some Take extra care with any objects your glasses more often instead fun backyard activities. Fun and that come near your face and to “save” your unopened contact creative indoor activities can also might scratch your eye, such lens packages, which will remain pry children away from digital as masks, mascara wands, or sterile as long as the expiration devices and create some lasting even children’s fingernails. date is valid. family memories. Scratches on the cornea are very painful since the cornea is The 20/20/20 Rule CAO recommends the highly sensitive. following for children’s screen Many people experience digital time limits: Take care not to spill or splash eye strain which results from Infants: 0 hours per day any chemicals (such as bleach spending too much time on Ages 2-5: 1 hour per day or household cleaners) into your our laptops, smartphones, and Ages 6-18: 2 hours per day eye. Do not store these products TVs. You may experience dry or on a high shelf, and make sure to irritated eyes, redness, grittiness, Wear safety glasses close the lids tightly. If you get headaches, eyestrain, or blurry chemicals in the eye, rinse your vision, especially towards the end Being homebound provides a open eye with a constant stream of the day. great opportunity for home DIY of cool water for at least 10-15 projects. However, it is important minutes, and call an eye doctor   Practice the 20/20/20 rule to wear safety glasses to prevent immediately. while using digital devices: every any sharp projectile objects from 20 minutes, take a 20 second penetrating the eye—even tiny Always call your optometrist break by looking at something 20 for any eye-related emergencies feet away. This helps your eyes to instead of going to the ER; this relax by giving your internal eye will help to reduce the burden muscles a break. If you can also on ER doctors. Canadian get up for a quick stretch or move optometrists are seeing patients around, that’s even better! for urgent care during COVID-19 closures. DR. SARAH OH is a holistic optometrist who provides eye care in Oakville with a focus on nutrition and 21 wellness. She seeks to educate and empower patients to achieve the clear vision they need to thrive.  THEHEALTHYEYEDOC  THEHEALTHYEYEDOC.COM V I S TA M A G A Z I N E . C A

Spring Cleaning, From the Inside Out There is something to be said about the way we prune the gardens that grow within us and how we go about pulling out our mental and emotional weeds. LEANNE SAWCHUK 22 VISTA MAGAZINE ISSUE NO. 130

MENTAL HEALTH It goes without saying that we have collectively Technology cleanse found ourselves swimming within the waters of uncertainty as we navigate this global We spend so much time on our devices and as a result they pandemic. From one day to the next, you may find yourself collect clutter too. Clear out apps that you no longer use or going from feeling energized and hopeful as you float calmly need, contacts and people that you no longer engage with, and safely near the shoreline, to feeling like you are caught photos, etc. Take a look at who you are connected with on your under a current with no shore or life raft in sight. social media platforms and unfriend, unfollow, and unlike pages and people that are not serving you in a healthy way. As we navigate these uneasy waters, it can be said that when our outer world feels out of control and uncertain, so Commit to taking breaks from technology. When we take a does our inner world. When this happens, while it can be break from our devices, we then create more space in our day rather alluring to focus on the “what if’s” and do our fair which allows our thoughts to slow down and helps us to clear share of storytelling in order to achieve certainty and control, out unnecessary mental clutter. this type of incessant thought loop will add to our already full mental and emotional space. While this may sound rather Rediscover your talents intimidating, perhaps now is the time to start sorting through your emotional and mental closets to do some cleaning from If there is one thing that helps us create energy, it is tapping the inside out! into our talents or discovering new ones. Perhaps there is something you have been wanting to learn or try out for There is a good chance you have heard of the term “spring some time or maybe there is an old hobby that you have been cleaning”. Spring, in many ways, is often experienced as a wanting to get back into. Regardless of what it might be, tap time of renewal and awakening. It is also a time of growth and into this and notice how this leaves you feeling. rebirth, which is visually represented in nature all around us. Express your anger The practice of spring cleaning has typically involved the practice of clearing the clutter, creating space, and purging If there is one emotion that likes to take up mental and that which is no longer needed or wanted. While it is often emotional space, it is anger, and its cousin, resentment. about cleansing the space in which we live, there is much to When we hold on to emotions and avoid expressing them, be said for the way in which we cleanse the rooms that inhabit they become unruly weeds that start to take over and spread us. Meaning, our inner rooms and closets – the ones which throughout our psyche. One way of doing this is through the reside within our body and mind. form of letter writing. Sit down and compose an unedited letter. This letter does not need to be sent to anyone or read While the mere idea of clearing out your mental and by anyone, but the end result will give you more mental and emotional spaces may sound daunting, there is a lot to be emotional space. explored, gained, and understood through doing so. You may ponder questions like: who will I be if I clear out my mental Exercise gratitude and emotional rooms? What might I find buried there? What might I learn? What might I release? Start a gratitude journal and write down three things you’re grateful for every day. We can interrupt any uncomfortable While cleaning from the inside out can leave you being self-state with gratitude. Have you ever tried being grateful introspective, it will also leave you with renewed energy, a and anxious at the same time? Exactly! Gratitude improves feeling of awakening, and more clarity. If you are finding our mood by accentuating the positive, while taking our focus yourself ready to lean in, here are a few ideas to get you away from the many things that are not within our control. started on this inner cleanse and journey: Engaging in this inner cleanse will leave your body and mind Create a cozy space feeling entirely different in its new clutter-free space. When you get your mental and emotional spaces in order, just like Pick a spot within your home and make it your own personal opening the windows on a beautiful spring day, you allow shrine. It does not need to be big and fancy; it is simply meant your entire mind and body to take one big cleansing breath! to be a place where you can retreat to. Make this “your” space by adding whatever represents you while adding a sense of safety, calm, and peace. LEANNE SAWCHUCK is a registered psychotherapist and art therapist based in Kitchener, Ontario. She is the founder of Willow & Oak Psychotherapy and Counselling Centre and specializes in addictions, anxiety, depression, relationship issues, eating disorders, body image, and trauma.  LEANNESAWCHUKTHERAPY V I S TA M A G A Z I N E . C A 23

Clean Out Your Cupboards and Treat Yourself to These Cannabis- Infused Delights Springtime is here and with it comes spring cleaning season! While spring cleaning can be challenging, the ritual offers us a chance to declutter and refresh our space. It’s time to clean out those kitchen cupboards. What better way to clean up than by putting your baking skills to the test and making some tasty cannabis-infused treats? Cannabis can help add some much needed relaxation to the mix, especially amidst the hectic nature of spring cleaning. KELLY EBBERT 24 VISTA MAGAZINE ISSUE NO. 130

CANNA.MED.ED Recent research suggests that CBD infused honey immediate rewards can increase motivation. Enhance your post-cleaning A fantastic way to start the morning, CBD infused honey routine with cannabis-infused goodies to blends well into tea or coffee, and tastes great on toast! This try and get that extra push and wrap up your easy recipe requires just water, 4 oz honey, and five servings spring cleaning sooner. (50mg) of CBD. Start by measuring out equal parts water and honey. Boil water in a pot; once boiled, remove from heat. Add When creating your cannabis-infused your jar of honey, level with the water. When the honey has delights, there are an array of options to thinned, add in CBD oil, stir it in, and keep in hot water until choose from. For those DIY fans, small kitchen infused. Store for future use. appliances like Ardent’s NOVA decarboxylator transform cannabis flower into an easy to use CBD chocolate chip cookies food additive. The decarboxylation process takes place by heating cannabis flower. This Any day feels slightly more relaxed when you have time to bake. then activates cannabinoids like THC and This chocolate chip cookie recipe is quite simple. You’ll need CBD, allowing consumers to feel their effects. CBD butter, which can be created quickly by mixing the desired Afterwards, decarboxylated cannabis flower amount of CBD tincture with softened butter. Then, using your can be utilized to create oils, from olive oil to favourite chocolate chip cookie recipe, add CBD butter! coconut oil, to fats like cannabis butter. These infused ingredients can then be added to your CBD smoothie everyday recipes, whether it be cookies or guacamole. Yum! Smoothies are a perfect way to incorporate CBD into  ardentcannabis.com your next treat. Any smoothie recipe will do, but here’s one just in case. Grab a banana, fresh blueberries, strawberries, and Extraction is another great option for DIY blackberries. Measure out a half cup of almond milk, half a cup enthusiasts! ExtractCraft’s SourceTurbo of greek yogurt, a splash of vanilla extract, and six ice cubes. extracts oils and concentrates in a different Cut up your banana and other fresh fruits and toss them in the type of process. The appliance works under blender, along with your desired amount of CBD. Mix together vacuum, with low heat, to perform effective and enjoy. extraction and ethanol recovery. These extracted oils can then be added into food or CBD guac recipes, similar to the decarboxylation process.  extractcraft.com Who doesn’t love a lighthearted night with friends topped with some guacamole? This guac recipe is rather simple; all you need Nevertheless, not all of us are up to to do is add CBD. Start out by mashing an avocado. Add in a creating our own oils. If you fall into that touch of mild salsa, garlic powder, a dash of salt, and lime juice category, try pre-made CBD oils and extracts to taste. Then add your desired amount of CBD and mix. Voila! from companies like HempFusion or If you’re feeling adventurous, garnish with cilantro. Bluebird Botanicals. Utilizing already made CBD oil comes with its own benefits. For example, the presence of labels makes dosing guidelines easier to convert for recipes. Furthermore, some pre-made oils come combined with other herbs which can draw out other potential benefits such as enhanced relaxation or gut health.  bluebirdbotanicals.com Check out these recipes and start creating your very own infused treats. (Please note that these recipes are specific to CBD, but cannabis can be utilized accordingly.) KELLY EBBERT spends her time writing and researching to make the Spring presents us with an excellent opportunity to refresh our world a little brighter. She seeks to help people feel comfortable in their space. Clean out your cupboard and try something new with own skin. You can find her meditating or enjoying the simple beauties life the addition of cannabis-infused treats. The time spent making brings. these goodies can help you reset and finally utilize some of those ingredients we’ve had on hand all year. Happy baking! V I S TA M A G A Z I N E . C A 25

7 Small, Daily Habits to Spring Clean Your Life Cultivating your self-care mindset BY DAI MANUEL To me, spring is a time of ‘cleaning out the I remind myself of all the tools I have in my ‘positive DAI MANUEL is a cobwebs’ in my life. A time to reset, refocus, mental attitude’ toolbox, which I have amassed over super dad, dating recalibrate, and relaunch the routines which fill me with 25+ years of coaching and mentoring people through his wife, and on a happiness, joy, and fulfillment. big transformations. mission to impact one million role And yet, this year I’ve found myself doing a lot of things When I get to this point, I have a strategy for a hard models to lead to distract from the stresses created by the pandemic. reset while drawing the proverbial line in the sand. FUN-ctionally Escapism is so much simpler. Retreating into my fit lives mentally bedroom, pulling the covers up to my neck while sinking I commit to changes I want to make. I commit to and physically. into an afternoon of bingeing on the Tiger King seems so getting back to basics. Award-winning much easier than dealing with challenges. Can you relate? author, mentor Deep breath in and here we go. and creator of The distractions are only temporary, and after I These seven daily habits when done correctly can change! emerge from my cave, I am overwhelmed by feelings of provide incredible shifts in perspective. Remember, if guilt, shame, and anxiety. I swear to myself, no more! you change your view on life, in essence, you CHANGE YOUR LIFE. 26 VISTA MAGAZINE ISSUE NO. 130

FITNESS 1 Spending time outside 5 Learn to say ‘NO’ (while establishing your boundaries) One of the greatest ways to improve our mental health is by getting outside. Going outside to get your daily dose of vitamin So many of us find ourselves consumed by FOMO (aka fear of D, being with nature, or going outdoors to be able to walk are missing out). We over-commit our time, saying yes to things all fantastic ways to show yourself self-care. Vitamin D is a that aren’t in alignment with our life goals, over-extending our hormone needed by the body to maintain strong bones, and has energy, emotions, and most importantly, our TIME. When we also been cited as the ‘happiness vitamin’. Not getting enough find ourselves in this situation, the first thing to go off our to-do vitamin D could result in bone diseases like osteoporosis and list is our self-care. If you are a parent, you know exactly what also negatively affect your overall mood. All this aside, simply I’m talking about. finding the time to be one with nature or getting outside for a walk are both rejuvenating and re-energizing activities that will The best way to not fall into this trap is to get clear on what is help you relieve life’s stresses. important or essential in your life versus non-essential. Learn to embrace NO as a complete sentence without explanation. Set 2 Taking care of your gut by eating well your boundaries and never cancel on your self-commitments, especially when it comes to your self-care and mental health. Think about choosing to eat to thrive, rather than simply Those that you love deserve the best version of you, but unless consuming mindless calories to survive. After all, food is the you make or take the time for yourself, that’s not going to be body’s medicine. The more we eat mindfully, the better our possible. health is in the long run. By eating food that is nourishing for our bodies, we are taking care of our gut health. The gut houses 6 Practicing gratitude essential bacteria and plays a vital role in maintaining wellness and feelings of vitality. If all else fails, remember this mantra, Being able to express gratitude regularly and at every turn is “Happy gut, happy body, happy life!” a wonderful self-care habit. Expressing gratitude not only to others but also to ourselves induces positive emotions, primarily 3 Declutter your space to declutter happiness. By producing feelings of pleasure and contentment, your mind gratitude impacts our overall health and well-being as well. In my opinion, nothing is as stressful as living in a messy home. 7 Daily movement with purpose And yet, how many of us can honestly say that our homes are clean all the time? It takes discipline and commitment to clean Moving the body with the intention of elevating our heart rate the dishes, fold the laundry, and regularly clean our living spaces while improving our physical fitness is a non-negotiable in all by ourselves. Living in a messy environment is a source of my life. Exercise releases stress, renews our energy, removes chronic stress. I invite you to treat the act of cleaning and tidying toxins, while also improving our overall health and well-being. as a mindful moment of self-care and self-love. In keeping your There’s a direct connection to improving our whole life fitness -- space clean and organized, you are saying my life is clean and physical, emotional, psychological, spiritual fitness -- and well- organized. Commit 15 minutes a day to keeping your home in being through physical exercise. You don’t need a gym or fancy order, and watch as your life improves almost overnight. equipment, just a desire to move your body. After all, it is the greatest piece of equipment you’ve been given, so might as well 4 Sleep for the win! use it so you don’t lose it. Need some help? Join the free Whole Life Fitness Manifesto 28-day challenge at JoinWLFM.com. Simply getting enough sleep each night is one of the easiest habits to see instant shifts in one’s life. If this was the only habit It’s not a matter of trying to do these habits all at once. Pick on this list that you committed to, count yourself on the right one or two that can be easily integrated into your day-to-day path. Essentially, while we are sleeping, our bodies are self schedule. Repeat them daily. As you start to experience the healing. While asleep, our heart gets much needed rest as our shifts in your mental, emotional, physical and spiritual health, blood pressure drops, triggering a process of healing from the layer in another one or two. inside out. Aim for seven to eight hours of sleep, and you’ll notice your energy levels pick up, you’ll feel more alert and focused, Every single time I’ve committed to this plan, incredible and you’ll become less stressed in general. In essence, you can things have happened. But remember, it’s a journey of literally sleep your stress away. progression and not one of perfection! Give yourself grace and patience, while you enjoy the process. V I S TA M A G A Z I N E . C A 27

Connect with our super inspiring Vista Ambassadors this issue for wellness tips, healthy recipes, fitness advice and more. Find us @VistaMagCanada and follow #VistaMagCanada and #VistaAmbassador. We have you covered for all things health and wellness.  LAURA MARRICKS is a Vancouver-based, food- obsessed (and always snacking) holistic nutritionist. Her mission is to help women become kinder to their bodies by practicing self-love through food. She believes in baby steps toward change, the 80/20 rule, and that you should never skip dessert! FUN FACT “I am a self proclaimed “Kanyeologist”, and I love rap music. Lately I have been listening to Baby Keem, Griselda, and an old favourite: Shyne.”  BB.VITAMIN 28 VISTA MAGAZINE ISSUE NO. 130

AMBASSADORS  MAKAYLA DEWIT is a registered holistic nutritionist based in Kingston, Ontario. She promotes simple, plant-based eating done in a sustainable way. She uses her Instagram platform and website to share healthy meal inspiration, simple recipes, and to promote like- minded businesses.   FUN FACT: Not long ago, Makayla and her mom ventured on a month- long road trip where they camped from Toronto to California and back.  NATURALLY_MAKAYLA  NATURALLYMAKAYLA.COM  JUSTYNA JULIA, founder of ThriveWithTheSeasons.com, is a holistic nutritionist whose focus is on personalized nutrition, seasonal eating and building community. She truly believes anyone can achieve a fulfilling life by tuning into their body, surrounding themselves with a supportive community, and immersing themselves in nature. FUN FACT “An accomplishment I’m particularly proud of is completing a triathlon. I’m currently training for my first half Ironman.”  THRIVEWITHTHESEASONS.COM  THRIVEWITHTHESEASONS  V I S TA M A G A Z I N E . C A 29

AMBASSADORS  DANIELA DEFEO is a certified health coach, published  MARTA DUMKA is a Vancouver-based holistic health coach health and fitness author and wellness ambassador. She and food blogger. “Thanks to my parents and their natural encourages a holistic approach to wellness by advocating the remedies, I was lucky to be raised on homegrown and home- importance of nutrition, exercise, self-care and sustainable cooked food and learned the value of prevention at a very young living. Connect with her for fitness and nutrition programs, age,” says Marta. She started @humblerootshealth as a place tips, advice and insightful articles on all things health and to share her passion for holistic health and wellness in a creative wellness.   manner. She loves to empower everyone to listen to their bodies   and to make healthier choices for an overall better lifestyle. FUN FACT “I love extreme sports like white water rafting, bungee jumping, skydiving, rock climbing, and even trapeze. FUN FACT “I am terrified of birds but am working on overcoming I enjoy activities that are unconventionally challenging.” this because - growth.”  DEEVITAREFLECTIONS  HUMBLEROOTSHEALTH  DEEVITAREFLECT  CARLY BEKE is a certified holistic nutrition practitioner in Calgary, AB. It all started for Carly when she had tried every “diet” that left her with few results and extreme adrenal fatigue. She has been in the industry for seven years and specializes in weight loss and immunity. Carly crafts and customizes whole food meal plans. She’s a runner and loves spin classes and makes that an important part of her wellness routine. FUN FACT She is a terrible gardener but she is going to try and grow another garden this summer. Wish her luck!  COACH_CARLY_ 30 VISTA MAGAZINE ISSUE NO. 130

Some of our favourite game changing products for your health FEATURED PRODUCTS NOW DIFFUSER Extremely quiet and easy to Clean, Just add tap water and essential oils. Cool steam, no heat involved / no risk of burns. 2 timer settings with automatic shut off. BPA- free. Run life of 5000+ hours with rotating LED lights.  NOWFOODS.CA  LIVENATURALNOW Energize yourself this summer with this hydrating ice cream made with DETOX ORGANICS DAILY SUPERFOODS. Detox Organics is a 3 phase plant based supplement that Alkalizes, Detoxifies and Energizes all-in-one. It supports digestion, supports immune health and works to support your overall health.  DETOXORGANICS  DETOXORGANICS.COM Hair Loss? Thinning Hair? For most people MILLENNIATEA, Real, affected by hair loss or thinning hair, the raw, organic tea leaves experience can be quite stressful. The truth – farmer direct from the is excessive perspiration acids form hard mountains of Sri Lanka, crystalline follicle plugs. MARGO’S NATURAL formed into individual HAIR PRODUCTS do help. They are a powerful cubes for easy serving. three-step system whose herbal, totally natural Boost recipes or smoothies ingredients successfully attack and remove with antioxidants or serve follicle plugs. Scalp itchiness disappears. up as a hot tea in your Ridding the scalp of those plugs is all it takes to infuser or blender. allow them to produce once again, and watch  MILLENNIA.COM your hair grow.  MILLENNIA_TEA  1-800-667-1022  MARGOHAIRALIVE.COM V I S TA M A G A Z I N E . C A 31

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Q+A LPolavnet-Based Non-perishable food specialist Connie Leung shares with us how an illness 10 years ago ultimately led to her passion for healthy foods and a plant-based diet. When you’re not creating plant-based recipes, you’re a non-perishable food specialist at a health food company. How do these two parts of your life influence each other? Working in the health and natural food industry for the past seven years has definitely helped shape the person I am today. From SPUD, to Whole Foods Market, to now Left Coast Naturals; all have given me insight towards natural and organic food products, and introduced me to many ingredients that I would have never come across myself. When I was working as a non-perishable specialist (buyer) at Whole Foods Market, one of the benefits V I S TA M A G A Z I N E . C A 33

Q+A “There are countless ways to fix a problem – you just need to have the courage to implement it.” was being able to be the first one to see in the kitchen when everyone else was what new items would be carried at the at work. Imagine how fun it was having store. New and unique items make me the entire counter space to myself while excited and when they became available, listening and singing to music. When I would spend my days off in my kitchen I was able to leave the house myself, experimenting. I would say eight out of I would venture to farmers’ markets, ten times, my first attempt would turn Whole Foods, local shops, and all kinds into a complete mess, but I would still of food-related shows and events. This is consume it as zero waste is equally as also the reason why I began to step into important to me. If not sweet enough, add this industry and landed a job at SPUD. some fruit or ice cream. If too salty, dilute Since then, my passion for healthy, it or eat in tiny amounts as a side dish. natural food has only escalated, and to There are countless ways to fix a problem this day, I refuse to use anything artificial – you just need to have the courage to in my creations and everything is made implement it. Failure to me has become a only with whole foods. norm now so when I experience failure at work or in my daily life, I do not let it get Why should people seriously consider to me and continue to be the cheerful and plant-based as a lifestyle? colourful me, just like on my Instagram. I’m all about the colours. When adapting to a plant-based lifestyle, you are helping the planet, Mother Earth, What’s your story? How did you become the animals, and most importantly, your so fascinated with food? health! When people hear the word “plant-based” they think “Oh, you must I have a love and hate relationship with only eat veggies and salads all day”. This food. I was never fascinated until 10 stereotype is still seen today amongst years ago when I went to Asia and came many, but veganism has come a long way. back to Vancouver extremely ill; I had no appetite and was extremely weak. For Chickpeas, tofu, tempeh, nutritional one year, I had to stop both school and yeast, nut milks, etc. have become more work to rest and heal. So what did I do popular and many local entrepreneurs all day at home? My mom bought me a are creating delicious products. For lot of kitchen gadgets to play with. Her example, in Vancouver, we have Tempea idea was that if I was willing to make my (tempeh) Yoggu (fermented coconut own meals, I could be more productive yogurt), Say Hello Sweets (coconut- throughout the day, make dishes that based ice cream), Spread’Em (cashew- I would want to eat and keep my brain based spreads and cheese), and Zimt actively running. (vegan chocolate). In the beginning, I would spend These amazing entrepreneurs give countless hours (yes, I was an amateur) us the sensation of eating the regular “classics” but in fact, we are consuming 34 VISTA MAGAZINE ISSUE NO. 130

Blueberry Lavender Muffin V I S TA M A G A Z I N E . C A 35

Tempeh Nachos Pink Pitaya Pancakes Ghost Pudding 36 VISTA MAGAZINE ISSUE NO. 130

Coconut Flour Cake Q+A “We are extremely lucky to have a plethora of vegan alternatives readily available these days at the grocery store.” whole foods made from plant-based it more nutritious, I would switch up the ingredients. Very few would be able to traditional durum wheat pasta with a tell the difference in terms of taste and protein-packed bean and lentil pasta. texture, but their mind and body will definitely experience an increase in both We are extremely lucky to have a mood and energy! plethora of vegan alternatives readily available these days at the grocery store. What’s the most challenging thing It makes me feel like a kid again when I about choosing a plant-based diet and can enjoy my childhood favourite dessert, how can that challenge be overcome? a sundae, with no regrets. Picture this: double scoop vanilla soy milk ice cream There have always been two obstacles with dark chocolate drizzle, crushed that I have come across after deciding cookie crumbs and strawberry compote, to switch to a plant-based lifestyle. completely plant-based. The first was not being able to enjoy my childhood comfort foods such as What’s your favourite sweet recipe and pasta, pizza, and ice cream. And the your favourite savoury recipe? second was having my family and Mango Toast friends abide by my decision. Coming For sweets, I would say blueberries! from a traditional Chinese family, there Anything with blueberries makes me have been countless situations where smile. My favourite combinations I felt I was the odd one out when we are blueberry-lemon and blueberry- had our family gatherings. It made me lavender. But my favourite recipe would feel uncomfortable to be sitting at the probably be my Blueberry-Lemon dinner table with dishes that were 80 Muffins. The flavour combination of per cent meat. But I told myself that zesty lemon paired with sweet, juicy out of the 10 people sitting at the table, blueberries reminds me of summer. It’s only one person (me) did not eat meat. the perfect way to start the day. As for So I needed to maintain my smile, savoury, there are too many! It would be maintain a positive attitude and learn to a tie between my Tempeh Nachos and accommodate. One of the things I would Vegan Carrot Lox. My favourite dishes do is eat a light snack beforehand. I also tend to switch from season to season. In began to make a side dish to accompany the summer, I crave light and refreshing the meals during these gatherings, like a protein superfood smoothie, which thankfully, was highly praised whereas in the winter, my go-to would be and led to great outcomes. For example, a hot bowl of oatmeal for breakfast and I would make mac and cheese with chili for dinner. But one thing that will blended cauliflower, cashew milk, and never change are the colours. My dishes nutritional yeast. And if I wished to make always have to be colourful – 365 days of the year! 37 V I S TA M A G A Z I N E . C A

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Q + A RECIPE Vegan Carrot Lox Toast Makes 1 serving Ingredients Carrot Lox • 2 ½ inches orange carrot • 1 tbsp soy sauce substitute • 1 tsp liquid smoke Serve with • 2 slices of your choice of bread, toasted • cream/firm cheese • red onion slices • capers • dill • freshly ground course black pepper Instructions 1 Use a vegetable peeler to gently peel carrots into thin strips. Place in a bowl and toss with the soy sauce substitute-liquid smoke mixture. 2 Allow several minutes for the mixture to rest and marinate. 3 Once the carrots have softened, preheat the oven to 350°F. 4 Place on a baking sheet lined with aluminum foil and fold to create a pocket for the carrots. This allows it to steam and will not turn them into chips. 5 Bake for 25 minutes. 6 Remove from the oven and allow the carrots to cool (placing in the fridge speeds up this process). 7 Serve with your choice of toasted bread and desired toppings Tips • Different ovens have different temperatures, therefore the baking time might need to be adjusted. When done, the carrots should be soft and flimsy. • Allow time to let the toast cool down slightly before layering on the cream/firm cheese. The hot-cold pairing does not work well and will melt the cheese. • Naked Coconuts Soy Sauce Substitute tends to be more sweet (fermented coconut sap); feel free to add a sprinkle of fleur de sel. V I S TA M A G A Z I N E . C A 39

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PALEO RECIPES Spring Clean Your Winter Pantry Create simple flavourful meals using marinades made with winter’s end pantry items. KIRSTEN BUCK, HN When the prairies decide it’s marinades that can be made by adding a time to give us a break from the little bit of this and that. I personally love a snow, and spring fully emerges, great honey-garlic marinade. This Honey- there’s something about the Garlic Marinade is made with simple warmer weather, fresh air, and ingredients, and adds tons of sweet and the longer days that makes me savoury flavour to any meal. open up all the windows, take a huge breath, and get into spring Try it with my Honey-Garlic Sheet Pan cleaning mode. One of the things I like Chicken and Spring Vegetables! It is the to do is clean out my pantry items so I can perfect weeknight dinner, and comes with start the new season fresh. Tossing expired an easy clean up. For this delicious recipe, products, using up bottled items from the I use bone-in skin-on chicken breasts and winter months, and organizing others tons of hearty spring vegetables which I cut to see what I can make use of is great for into similar size pieces for even cooking. lessening waste, and for setting up meal After it is done baking, I squeeze the juice plans for the weeks ahead. from the roasted lemon on top, and finish with a sprinkle of toasted slivered almonds One thing I find that’s great to make with and fresh parsley for brightness. Feel free small amounts of leftover pantry items is to use any cut of chicken you like, or try marinades. Simply whisk together and fresh salmon fillets. Just keep in mind, pour over any protein you wish to add a the cooking times may vary depending on burst of flavour to. There are many different which cut is used. Enjoy! V I S TA M A G A Z I N E . C A 41

Honey-Garlic Sheet Pan Honey-Garlic Marinated Chicken & Spring Vegetables Chicken Serves 4 Ingredients Ingredients • ¼ cup olive oil • 2 tablespoons balsamic vinegar • 3-4 medium carrots, peeled and roughly • 2 tablespoons coconut aminos chopped • 2 tablespoons honey • 3 garlic cloves, finely minced • 1 medium rutabaga, peeled and cubed • 1 teaspoon mustard • 1 bunch radishes, ends trimmed and • 1 teaspoon salt • ¼ teaspoon cayenne (optional) halved • 4 bone-in, skin-on chicken breasts (See • 3 cups chopped cauliflower florets • ½ pound brussels sprouts, ends trimmed note) and halved Instructions • ½ red onion, cut into wedges • 4 Honey Garlic Marinated Chicken Breasts 1 In a bowl, whisk the ingredients • 1 large lemon, quartered together until combined. • Fresh parsley, for serving • Toasted slivered almonds, for serving 2 Pierce the tops of the chicken breasts with a fork several times, and place into (see note) a freezer bag or glass dish. Pour the marinade over the chicken, and make Instructions sure it is evenly dispersed. Marinate for at least one hour, two to three hours 1 Preheat oven to 425o. Add all of the being more ideal. vegetables onto the pan, drizzle with olive oil, and season generously with salt 3 Remove the chicken and discard the and pepper. Flip and toss together to leftover marinade. Grill on the BBQ make sure all the vegetables are as evenly over medium heat until the internal coated as possible, and arrange in a single temperature of the chicken reaches 165o, layer. Place the marinated chicken breast or bake with a tray of spring vegetables on top with the lemon wedges, and for a quick weekday meal (recipe below). discard the remaining marinade. Note: You can also use chicken thighs, 2 Roast in the preheated oven until drumsticks, or boneless chicken breasts chicken is completely cooked through, but be aware cooking times will vary reaching a temperature of 165o on a meat depending on the cut. thermometer, about 35 to 40 minutes. 3 Squeeze the juice from the roasted lemon wedges on top of the chicken, and serve with fresh parsley and toasted slivered almonds. Note: To toast the almonds, place them in a dry skillet over medium heat. Shuffle, and toss until almonds are fragrant, and lightly golden on the outside, three to four minutes. 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 42 VISTA MAGAZINE ISSUE NO. 130

PALEO RECIPES V I S TA M A G A Z I N E . C A 43

Spring Clean Your Liver CRYSTAL HUGHES is a plant-based lifestyle expert and the creator of Heart Fully Nourished, a blog filled with healthy, nourishing plant-based recipes and wellness articles. Crystal is a registered holistic nutritionist, with a passion for helping people live a nourished life. She is a professional food photographer, and her work has been featured in international magazines. Check out her website at HEARTFULLYNOURISHED.COM. 44 VISTA MAGAZINE ISSUE NO. 130

VEGGIE-FRIENDLY RECIPES We take the time to Citrus Beet Salad clean out closets in our homes every spring; Makes two servings we need to take the time to clean and Ingredients support our liver too. • 2 medium-large beets CRYSTAL HUGHES • 3 cups arugula  • ¼ cup green lentils • 1 cup of water • 1 large orange or 2 small • 1 large grapefruit or 2 small • 2 tsp of vegan cashew cheese (optional) Our liver is one of the • You can also consume fresh Dressing vegetable juices for snacks • 2 tbsp orange juice (½ medium orange juiced) main ways that our body to give your digestive • 2 tbsp olive oil  system a short break and • 1 tbsp apple cider rids itself of toxins. In support cleansing. • 1 tsp old fashioned grainy mustard • 1 tsp maple syrup fact, our liver is one of the • Stop eating at 8 pm to • 1 garlic clove minced hardest working organs in support liver detoxification • 2 tbsp fresh mint chopped the body, filtering 1.4 litres while you sleep. (Unless you • Pinch salt and pepper of our blood every minute are hypoglycemic or have and carrying out over 500 blood sugar issues.) Instructions essential tasks. From immune support to bile production • Remember to choose 1 Bring a small pot ¾ full of water to a boil.  and everything in between, organic foods whenever your liver has you covered.  possible to reduce pesticide 2 Place green lentils in another pot with 1 cup of water. Bring to and chemical exposure. boil and let simmer for 15-18 minutes. Did you know that our daily lives and choices can effect our • Start your day off with a half 3 Peel beets and cut in half. Place in boiling water and let boil for liver function? The consumption squeezed lemon in warm 15 minutes.  of alcohol, prescription water to support cleansing drugs, fatty foods, cigarettes, for two weeks. 4 To make the dressing, in a small bowl, whisk orange juice, apple pesticides, environmental cider vinegar, olive oil, maple syrup, minced garlic, salt, pepper, toxins, and everyday chemical • Include some liver and mint. Set aside. exposure can put additional supporting foods such stress on our liver. as leafy greens, beets, 5 Cut oranges and grapefruits by slicing off each end of the fruit and asparagus, dandelion leaves, then peel the skin on the sides away with a knife. Once the peels Doing a liver spring clean can arugula, almonds, lentils, have been removed, lay the orange and grapefruits on their side be simple and easy by following barley, brown rice, apples, and cut it into circles, then cut those circles into halves. these liver cleaning tips: blackberries, citrus fruits, prunes, and strawberries.  6 Once beets are cooked, remove beets from heat and let cool a • Avoid the problematic liver little before slicing. Slice into thin rings and then cut circles in half. foods like processed foods, I hope these simple liver foods you are sensitive to, spring cleaning tips help 7 Take lentils off the heat and stir to cool.  high-fat foods like chips, inspire you to spring clean animal proteins, alcohol, your liver. This nourishing 8 To assemble, divide the arugula onto two plates and top with and refined sugars for a few Citrus Beet Salad is a perfect half of the lentils. Top with sliced beets, grapefruit, and oranges. weeks. liver supporting lunch. You can alternate slices like in the photo for decoration. Drizzle with dressing and sprinkle with vegan cashew cheese.  • Eat healthy, fresh, and a large number of raw fruits and vegetables; this helps the liver cleanse itself faster. V I S TA M A G A Z I N E . C A 45

Andrea MeleDAY IN THE LIFE Andrea Mele is a certified nutritional coach teaching moms  BUSYMOMNUTRITION that eating healthy starts with getting organized. She  BUSYMOMNUTRITION.CA started her business Busy Mom Nutrition to show other moms that the road to healthy eating is all in the planning. You teach moms how to do meal my daughter was born and then eighteen between the food they eat and the way planning and prepping efficiently. months after that, my son arrived. This they feel and look. The key is to explain What’s one trick that saves time in entire time was both physically and to them that they are the only ones who the kitchen? mentally very challenging, but it made can decide how to fuel their bodies. If they me realize the incredible impact food has want to look and feel crappy, they can The one thing that helps to save time on our lives. choose to eat crappy food or vice versa. in the kitchen is planning dinners and The decision is theirs. And this logic writing down a grocery shopping list at What does “healthy eating” mean seems to resonate with them. the same time. I know it’s such a basic for you? What are some of your thing, but many moms still don’t do it. nutrition principles?  Do you have any tips for moms trying They often think that it takes too much to maintain healthy meals during time, or that they are supposed to come For me, it is a lifestyle that affects all quarantine, when they might not up with 35 different recipes for every aspects of my life. It is about eating real, have access to as many groceries?  meal of the week. It doesn’t have to be whole, natural food that contains all that complicated. All they need to do is the goodness that Mother Nature has I would like to mention three things that to check what they have in the fridge, packed in. It means leaving processed can be easily done and are both time and freezer and pantry, and then take a piece food on the shelf and eliminating all the cost effective. of paper and write down meal ideas for empty calories, artificial flavours, colours their dinners. Including leftover dinners, and other chemical “goodies” from my • Choose heartier vegetables that freezer dinners or even take out dinners diet. It is also about eating a little bit of remain fresh for longer. Red beets, will save extra time. And planning meals everything with vegetables being the star radishes, kohlrabi, parsnips, carrots, always at the same day and the same time of our dishes. It’s about caring for the and red or white cabbage are perfect of the week will also help. environment, saying no to plastic and examples. If you store them in a dark unnecessary packaging, supporting local and cold place, they might provide a I also encourage moms to come up with a food producers, buying just enough food good portion of nutrients for several solid reason why they want to start. Having of better quality, repurposing leftovers weeks. As well as being eaten fresh or a strong reason will help them to sit down and not wasting any food. It’s also about fermented, they can be used for a soup, and actually make the plan, especially on having family dinners together and stew or stir-fry. days when they are too tired or too busy. teaching our kids about food, cooking and the world around us. • Use every part of the fruits and Why are you inspired to support vegetables that you have. Use leaves moms? What brought you to this What’s the best way to involve kids in from radishes in your salad. Sauté work?  healthy cooking and eating?  kohlrabi greens and add them to meat patties. Add red beet leaves to your I was diagnosed with celiac disease many From my experience, it always has to smoothies. There is no time for food years ago. At the time, I didn’t have any start with the parents. It’s up to us to waste, now more than ever. symptoms, so I just continued to eat keep explaining to our children how our the way I had always done. A few years bodies function, why it is important to • Be creative with leftovers. By mixing later, my husband and I wanted to start a eat healthy and then be a good example. leftover vegetables with rice, you can family. I had two miscarriages and I went That’s why eating meals together as get delicious risotto. With a few pieces through eight IVF cycles. My doctor told a family is so important. Having kids of fresh vegetables, you turn leftover me that because I was still eating gluten, helping us in the kitchen is also an integral quinoa into an amazing salad. And it was irritating my immune system and part of healthy eating. As for older kids - if your vegetables look kind of tired, that could be one of the reasons why I and I’m talking teenagers - healthy eating make a soup or a smoothie. The options couldn’t get pregnant. That was a wake is usually about empowerment. I like are endless. I share various recipes and up call. I immediately got rid of all the talking to them about the relationship tips like this daily in my Facebook group foods containing gluten and started to and on Instagram. change my eating habits. One year later, 46 VISTA MAGAZINE ISSUE NO. 130

NUTRITION SOLUTIONS DKIEETTFORGIEENNDICLY BOLD NEW LOOK!