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Issue 9 Mar/Apr 2016
In This Edition
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Check out the ladies of the No Sugarcoating Podcast
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is your money story supporting or sabotaging you? 5 tips to take control of your seasonal allergies Ask the Doctor Dr. Heather D. Pritchard prevent old injuries from flaring up
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Valentine’s Day Recipes with Wheatfree Mom
Oil + Grain Spring Fashion Tips 2016 Let’s talk about dry skin & treatments tips for the gluten free traveller Market 17 - 3 spring food picks
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Sumac the must have spice for spring Wanda Baker Roasted Poblano Turkey Chili
Cover Shot: Anna Michalska Photography Graphic Design: Fierce Web Designs Stock Photos from ShutterStock
www.AmberApproved.ca
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From the Editor
WELCOME TO AMBER APPROVED Spring is upon us, and so is the excitement of warmer weather, one step closer to more local and fresh produce and more time spent outside. In this edition you will find great educational tools and tips to combat your allergies, deal with injuries and pain, as well as identifying your money stories and how they may relate to your health and well-being. I am also excited to share more about the No Sugarcoating Podcast in this edition as well as delicious recipes from two of my favorite female food bloggers. Enjoy this edition and be well. Copyright Š 2016 Amber Approved Amber Approved Magazine is a monthly digital publication with limited print copies available in designated markets. Amber Approved Magazine welcomes all contributions. Amber Approved Magazine assumes no resonsibility for content or advertisement. No representation is made as to the accuract hereof and is produced subject to errors and omissions. Ninth Edition -
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The No Sugarcoating Podcast is just that. Leanne Vogul of Healthful Pursuit and Amber Romaniuk of Amber Approved are the ladies and voices behind one of the newest and most noteworthy podcasts on iTunes across Canada. The inspiration behind the podcast came when Amber and Leanne got together to collaborate on a couple of YouTube videos on sharing their experiences behind how to get started in the nutrition business which got a lot of great feedback from viewers. Upon their request for more videos, Amber and Leanne discovered a great chemistry between their back and forth banter, love for health and the health journey’s they have both been through. Podcast topics include tips and education on different eating styles, self-love, self-care, body image, weight issues, female hormone health and all things health that these two ladies have dealt with personally in their own lives. The honest and real advice that these two give is relatable, down to earth and real. The fact that two people who have gone through so many personal experiences can be so open with the world, is what truly people need to hear. The relatability of this podcast has been exponential, as although these two power house women have overcome many obstacles on their healing journeys, they both share very opposite experiences of what works currently to support a balanced state of health. This is another thing that gives edge to the podcast. Leanne thrives off a Ketogenic high-fat way of eating while Amber thrives off more balanced amounts of carbs, fats and proteins. These opposites help to reach out to a larger audience of listeners who are both inspired and motivated to improve their health for the better. 4|
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There are lots of exciting topics to come on the podcast including more on eating disorders, selfcare, eating styles, special guests, sex and much more. Aside from the podcast the ladies are busy shifting the health movement both locally and internationally. Amber has just launched her new TV show on Shaw TV “Fresh Health with Amber Approved� for all things health as well as jumping in to plan the 3rd Annual Amber Approved Stampede breakfast in July. You can find the podcast on iTunes by searching No Sugarcoating Podcast or you can go to nosugarcoatingpodcast.com, healthfulpursuit.com or amberapproved.ca to listen to the podcast today!
Follow us on social media: @amberromaniuk
@amberapproved
@healthfulpursuit
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Have
you ever wondered why some people seem to be flowing in money and some struggle? Or why some people clip out coupons and drive across town for the latest deal, while others buy only premium brands? Or why some people wish they didn’t have to think about money, while others focus daily on making more?
The answers are in your money story. Each of us has a money story. It forms from information passed down from your family, societal messages and your innate patterns or Money Archetypes. (We’ll talk about archetypes in the next magazine.) Money has an underlying current in everything you do – how you dress, how you care for yourself, what career path you choose, how you spend your time, where you vacation, who your friends are, what you believe about success, and more. Even when you aren’t consciously thinking about money, what you are thinking about is connected to your money story. 6|
Its Origins As children, we often didn’t know to question our money story. We took in information and made sense of our world as best we could. We received wisdom from our parents and other role models based on their belief systems. All of that formed our story and became implanted in our root chakra – the energy centre of safety and security at the base of our spines. And yet this story isn’t set in stone. You and I have tremendous opportunity to reshape it.
Questioning Your Story As you grow and awaken (regardless of your age), you get to revisit your money story with a curious mind and ask: > What is it I’m telling myself about money and success? > Is my current money story supporting or sabotaging me? > What do I WANT to BELIEVE about money and abundance? > If I believed those things wholeheartedly, what new decisions and actions would I take? For example, if you believe you have to work hard for your money, your life will likely reflect that. Money won’t come easily. Even when you make a little extra, some unexpected expense like a car repair or tax bill will show up that eats the excess away.
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Yet, there are people who always have money flowing to them. They win the local raffle draws, receive the hotel upgrades and more. They don’t believe in lack and they don’t believe hard work has to be part of the equation. In fact, even if they work a lot, their work is highly enjoyable, not a struggle.
Choosing Your New Money Story The moment you can find one person who doesn’t share the same money story as you, you can know that what you believe is just a story and not TRUTH. It’s not like the laws of gravity that apply to everyone equally. You have the power to change your story, and you’ll want to, especially if the story you are telling yourself doesn’t match the life or financial picture you desire!
As you take on the new belief, practise saying it every day. Look for evidence of that truth, either for yourself or others, and you will begin noticing money flowing. At first it might be small, like a dime on the street, or a free coffee. Celebrate it all. As you keep gathering evidence, your mind, which is designed to filter experiences, will begin honing in on those experiences that support your belief. New opportunities show up and you begin to value yourself more, which allows more money to flow with grace and ease. Soon, the new belief will have more power than the old, and you can celebrate rewriting part of your money story – not only for yourself but for the generations you’ll pass it down to next. SUCCESS!
Want help changing your money story? Money and Business Coach, Paula Onysko specializes in helping entrepreneurial women empower their worth and rising wealth. Contact her at contact@paulaonysko.com for a complimentary 30-minute Money Breakthrough Session.
@paulaonysko
Your point of power in changing your money story and any other belief is to: 1) choose a more EMPOWERING BELIEF and 2) GATHER EVIDENCE of the new belief, not the old one. Let’s take our example again: Old Belief: I have to work hard for my money. New Belief: Money and abundance flow to me with ease and grace.
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For many individuals springtime is associated with sneezing, runny nose, itchy eyes, nasal congestion, sore throat, which are all symptoms of seasonal allergies. More than nine million Canadian adults, that is more than 1 in 6 Canadians, suffer from seasonal allergies typically associated with airborne pollen from trees, grass and weeds. Most people find relief from their symptoms with antihistamines, decongestants, nasal sprays or allergy shots. Unfortunately these solutions are short-term results that only address the symptoms and do not address the underlying cause of the symptoms. Allergies are a sign that your immune system is overloaded and out of balance. This typically occurs because the lymphatic system is congested and cannot properly clean up and move inflammatory agents out of the body. About 80% of your immune system is housed in your digestive tract therefore you need to heal the digestive tract in order to take control of your allergies.
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Here are 5 Tips to Take Control of Your Seasonal Allergies:
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Avoid major inflammatory foods including wheat, cow’s dairy and refined sugar. These foods cause inflammation of the cells that line the digestive tract, which congests the lymphatic system and depletes our immune systems. Avoiding these inflammatory foods will make it so that your body will not be spending all of its energy trying to breakdown the foods you are eating and instead can focus on cleaning up your tissues and removing toxic wastes. Take probiotics. Probiotics are the healthy bacteria that live in our digestive tract. My preference is using human microflora strains to build the solid foundation of microflora in the digestive tract, which assists in building a healthy immune system. Take Buffered Vitamin C with Bioflavonoids, excellent anti-oxidants, to decrease inflammation in the tissues, therefore helping our body to manage the overload on the immune system.
Take Vitamin D. Vitamin D levels often get depleted over the winter months with the lack of natural sunlight, especially for those of us who live in the Northern hemisphere.
Vitamin D is necessary for a properly functioning immune system, therefore low vitamin D levels will leave us more susceptible to a challenged immune system including seasonal allergies. I suggest taking Vitamin D3, derived from a natural source as it will be easier to absorb. Oral Vitamin D is fat-soluble and needs to be taken with fats in order to be absorbed, hence it is suggested to take vitamin D with meals. 10 |
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Use neti pot to physically clear inflamed tissues. Neti pots use saline in one nostril and out the other, to physically clean up the mucous membranes of the nasal cavity and sinuses that are inflamed and help to move that mucous out of the body.
As you heal the digestive tract, get the lymphatic system moving and build a strong immune system, seasonal allergies can become a thing of the past. In the meantime, these are effective, non-toxic ways to address your symptoms and take control of your health.
Dr. Melina Roberts (@drmelinaroberts), Naturopathic Doctor and Clinic Director of Advanced Naturopathic Medical Centre in Calgary, Alberta, she is a leading authority in the field of naturopathic medicine specializing in European Biological Medicine effectively treating digestive issues, hormonal balancing, autoimmune disease and cancer.
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Q A
Doc, I sprained my ankle three months ago and while it has seemed to heal, I have noticed that now my knee and lower back are more stiff and sore when I have never had these concerns before. Do you think my ankle sprain could be related to my knee and lower back complaints? Many foot ailments and injuries can lead to knee, back and even neck problems. Your feet are your foundation - they must be moving correctly for the rest of your body to respond to the daily stresses placed on it.
It is possible that even though the ankle is not hurting anymore, the improper function which resulted is causing a chain reaction leading to your knee and lower back complaints. Have you had your ankle fully adjusted by a chiropractor since the injury? A full ankle adjustment restores efficient foot mechanics to allow proper movement and function of the numerous bones/joints while decreasing your healing time. This also allows the knee and hip movements to be more efficient rather than accommodating a poorly functioning ankle joint. Alleviating stiffness or pain in one part of your body often requires treating a different part. The pain and stiffness you presently feel in your knee and lower back may be caused by unbalanced positioning in your feet. For example, a fallen arch in one of your feet can trigger an entire chain reaction as in the illustration. While the foot doesn’t usually hurt in such cases, the structural inadequacy shifts harmful amounts of pressure to the knee, hip and spine.
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I am blessed that through my training and career as a chiropractor, I have been mentored by some amazing chiropractors who taught me some unique adjusting techniques for the extremities. As a result most of my patients, whether they have a foot/ankle complaint or not, I will assess and adjust their feet to prevent the small inefficiencies there from causing the issues further up the body, as is the case with a ‘healed’ ankle injury leading to knee and lower back concerns. I have had successful outcomes when working on things such as Plantar Fascitis, Morton’s Neuroma’s, sprains as well as several other foot and knee concerns. Please do not hesitate to book an appointment with me, Dr. Heather, so I can work with you to help you get back to feeling great.
3 Tips to Maintain Healthy Feet
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While sitting, gently roll the full length and sides of each foot daily on a piece of 3/4” dowel (ie broomstick). Roll the bottom as well as both sides of the foot as high up on each side where there is soft tissue.
Use the simple PROFOOT Flex-Tastic Toe Separators 5-10 minutes per day to loosen the feet (available at Shopper’s)
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Keep the lower legs loose by using a rolling pin on all the muscles, front and back.
Dr. Heather D. Pritchard Glow Health & Vitality 1128 - 10th Ave SW Calgary, AB T2R 0B6 email: drpritchard@go2glow.ca www.go2glow.ca
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This is the year! This is the year you’re going to get your weight under control. This is the year you’re going to prove to those naysayers that yes you can indeed do a chin up. You are going to live a healthier lifestyle by hitting the gym and switching out those Heineken curls for Dumbbell curls. You’ve made a commitment to yourself, your spouse, the neighbour, your co-workers, the mailman and even the little old lady down the street. Seriously, what could get in your way!
That 20 year old back injury you got at your buddies house. While doing a keg stand showing off to your high school crush. Who wasn’t even looking because she was talking to your best friend…that’s what. Old injuries, when managed improperly, can flare up to the point where even the most meagre of training regimes seems daunting. On the low end, they can cause aches, pains, spasms, discomfort and just general grumpiness. On the high end, they can lay you up in bed for weeks. Management of these old injuries, in everyday life as well as at the gym, need to be front of mind if you plan on taking your fitness goals seriously. Here are 3 ways you can help prevent those injuries, even the ones that didn’t involve a keg stand.
1. Water
The benefits of water are endless, and you must be seriously living under a rock if you don’t know that being hydrated is good for you. But the reason it is important for 14 |
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your old injuries is the effect water has on your muscles strength. If you are as little as 3% dehydrated, which for a 150 lb person is only 4.5 lbs of water lost, your can lose up to 10% of your strength! Think about how many people bend over to pick something up and then throw their back out. Being properly hydrated can help ensure these tweaks and pulls stay under control by keeping your strength levels as high as possible. A general guideline is 3 litres of water per day plus 1 extra litre for every hour of activity, but start out with 2 litres per day if you aren’t used to that much.
2. Posture Due to our modern lifestyle, with many hours spent hunched and seated, our posture is less than ideal. This places extra stress on the bodies joints and structures, and can cause some muscles to be overly tight and others overly stretched. This creates imbalances throughout the body and can cause old injuries to flare up worse than your Nana’s bunions. The key is to be conscious of your posture throughout the day, and ensure you do something active (ie. stretching/walking) for 5 minutes every hour you sit.
3. Regular Strength Training Not only does strength training burn calories, maintain your muscle mass, and strengthen bones, but it may be the biggest factor in keeping those old injuries under control. The stronger and more balanced you can make your body, the less likely your muscles will fatigue and the less likely you will get into compromising positions that could turn into a serious injury. Ninth Edition -
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Think of your lower back. If you bend over to pick up your keys you just dropped and the stabilizers supporting your long ago herniated disk are weak or fatigued, the only person that will be happy will be your chiropractor.
The key with strength training is to increase your strength to body weight ratio in movements that build total body strength. These should be squats, deadlifts, bench press and barbell rows just to name a few. However, hiring a personal trainer that is trained in these techniques and has real world experience in rehabbing clients with your injury should be something to consider, to ensure you are improving yourself and not setting yourself up for disaster.
Follow these 3 easy steps to make sure you live to keg stand again. Nick is a Strength and Conditioning Coach at The Athlete Factory in Calgary, Alberta. Obsessive with human performance, he has begun his Professional Masters of Elite Performance in the hopes of changes the world of Sports Science. Besides coaching athletes and clients, Nick enjoys lifting heavy things and putting them back down again, anything coffee related or a nice glass of scotch…neat.
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Add Wild Orchid Bistro to the top of your list of restaurants to visit when you head to Canmore. It’s most definitely worth the trip. Check them out at www.wildorchidbistro.com for the full menu and operating hours.
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Fashion Tips 2016 Planning a warm weather vacation is almost as fun as going on it is! Researching all of the activities you plan to do, daydreaming about sipping margaritas by the pool, and thinking about all of that much deserved relaxation you’re going to get. Yes please. Now, what do you bring in your suitcase? Below are some of my must-haves to get you inspired to pack your bags and head to the sun! A stylish cover-up. Choose a loose, lightweight fabric that won’t get clingy and that will keep you cool in the heat. Wear it when you travel to/from the beach/pool, or throw it on to give your skin a break from the sun. Several styles can double as a sundress or as a top you can tuck into shorts, versatility is key!
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Loose, linen or palazzo pants. I love pairing these with a loose knit when it cools down in the evening and throwing them over my swimsuit. You can dress them up or down, just add some jewelry and a fitted tank and voila! Dinner ready. Denim shorts. I always bring my two favorite pairs, a short and longer option. One Teaspoon is my favorite brand, they have heaps of styles and they use high quality denim. American Eagle is a great moderate price point option. A light sweater. Look for a loose knit or a thinner cotton pullover. Tuck them into denim shorts, wear them with linen pants or toss them over a dress. If you want something a little more fun, Wildfox has some cheeky designs that are perfect for travel.
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Flowy dress. Long or short, that’s up to you. Lulus has some great options as does Joah Brown. Again, these are really versatile, wear them to the beach during the day, simply add some accessories and you’re evening ready!
High neck bikini top. I love that this style is a trend right now because you can find it almost anywhere! A high neckline means you won’t flash everyone at the beach when that wave sneaks up on you unexpectedly. ‘Nuff said. Birkenstocks. You want something comfortable and breathable when you are touring around. Metallics are in, grab a pair and you can dress them up or down. I might sound like a broken record here but versatility is your best friend, it means you can pack less and you won’t have as much laundry to do when you get home. 20 |
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Statement necklace. Stella & Dot makes pieces that you can wear multiple ways, I’ll usually bring one of these and I am set for the entire trip! Floppy hat. Sun protection is important. In addition to sunscreen, a floppy hat is a smart, stylish way to shield your face from the potentially harmful rays.
Now go book those flights! ~xo LDLF // Oil & Grain As the Founder and Lead Content Curator for Oil & Grain, Leah does the (not so) hard work for you, covering all things fashion, sweat and lifestyle, sharing her favorite things to ultimately make your life easier! Ninth Edition -
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There are a number of products on the market that can get the job done. You’ve seen them on store shelves, on billboards, in magazines and on TV. Yes, they will coat your skin and the better ones will even penetrate and maybe provide something more than just superficial coverage. This may be good enough. The advertising certainly fosters that train of thinking. But, what if your condition happens to be more complex? We are finding ourselves in an epidemic of eczema and other skin sensitivities. Here the status quo in moisturizers isn’t going to cut it. They are likely going to make things worse. Why? Well, many ingredients sensitize and if your skin is already delicate due to dryness or you have something as complex as psoriasis, you may actually be fueling the inflammatory fire. Suggestion: read your labels. As a general rule, seek a product with a low number of high quality ingredients. Look for high quality oils like hemp, pumpkin, grape, camelina and canola. A real winner is one with a combination of those mentioned! For simplicity’s sake, look for names that you recognize.
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Something in there that you can’t identify? Go to EWG.org “skin deep” and look it up. As a side note, EWG also rates brands in terms of safety. They even have an app, putting a convenient and powerful tool in your hands! I feel that we’re still just scratching the surface though. Let’s get a bit more comprehensive with a multi-pronged approach! What I am referring to is addressing the problem from the inside out (topical skincare product application) and from the outside in (food). On the latter point, I will defer to Amber’s expertise in terms of the specifics of what inflammatory foods, to avoid but I will say that a diet that incorporates healthy, unrefined oils high in anti-inflammatory omega 3 essential fatty acids can be a bit of a magic bullet. In our line we have specifically incorporated unrefined cold-pressed Canadian hemp, camelina and canola oils to give the skin a healthy helping of these amazing moisturizing and soothing ingredients.
Looking to give our line a try? I am humbled that you would! I recommend our hand and body lotion – Rub it in Why Don’t Ya! Just remember, you don’t need to use much to get relief. For really serious dryness, spot treat with our all-purpose Butter Balm and when the flare goes away, maintain with our lotion, which is also great for use on your face! Our products are available at our growing list of amazing retail partners as well as online.
Chad is a registered pharmacist in Alberta with 15 plus years of experience in the industry. He created Lowen’s natural skincare in response to his daughter’s skin issues and a lack of effective products to treat them - Seeing the need at home, he developed Lowen’s line of natural products using novel, high quality, local ingredients.
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Tessa-May Marr GFYYC Whether you’re a diagnosed celiac, gluten-sensitive or you choose to eat a glutenfree diet, you may have found yourself in a situation that goes something like this: Submit vacation request to the boss. HOORAY, it’s approved! Save up all your pennies, forfeiting lavish nights out on the town (at your favorite gluten-free friendly restaurants) for quiet nights in cooking and watching Netflix (trying healthy gluten-free recipes you found following @gfyyc, of course)
Google, Google, Google… where to go, where to stay, what to see. The world really is your oyster! Get inspired, find a gem of a hotel and BOOK! (*insert credit card here*) The countdown begins! One can go as for as downloading the ‘countdown’ app to know to the exact second you will be stepping foot on that plane! Start packing and stressing what to pack – oh, the anticipation builds! And then all of a sudden, one morning a few 24 |
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days before your highly anticipated departure, while you’re standing in your kitchen munching on a gluten-free cracker dipped in fresh, homemade hummus, you start to wonder…
“WHAT AM I GOING TO EAT THERE?! I’m gluten-free! Do they even know what that means in that part of the world? What do they eat over there? They don’t speak English… how on earth am I going to communicate my dietary restrictions?” I’m here to help. There a few tools that will help you wherever you decide to go on your upcoming getaway. Google Translate is a must-have Smartphone app for travellers. You can easily translate English phrases to whatever local language you need to and even hear the pronunciation! glutenfreehotels.net is a ‘travel concierge’ service which researches hotels and helps you choose the right location for your travel needs. Their twist is that the owner of the site himself has Celiac disease and understands the different needs that people who eat gluten-free have from a hotel. But if you pick Mexico (like I did)… Travelling to Mexico is also one of the easiest places to be gluten-free! Most of the food you find yourself enjoying down there is already gluten-free, because most foods are made with corn as opposed to wheat. So that REALLY helps. Before you even get started, with your translations jotted down, rehearsing your pronunciations, it’s likely that about 50-75% of that menu is already gluten-free and safe for you to eat. Amazing, right? There are no guarantees, of course, as you are in another country (although even in our beloved Canada, as most of us have experienced before, nothing is really a guarantee 100% of the time), but these helpful hints and key phrases should help you! Look for things like tacos, fajitas, chips and guacamole… most tortillas are already made with corn. That being said, you will want to confirm with your server, because some do serve flour tortillas! (How dare they!) Be especially careful at places that are used to serving North American tourists, for whom flour tortillas are the norm. Here are some questions and key phrases you will want to keep in the back pocket of your sarong and use to clarify with the servers before you fold up your menu, sip your margarita and wait patiently for your Mexican dinner to be served. CONT... Ninth Edition -
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“Glutin” (gluten) – this is not always recognized in Mexico, so I often clarify by saying “trigo” so they understand what I’m trying to say. Depending upon how sensitive you are, you may want to do this as well.
(I have an allergy to wheat and gluten) “Tienes comida sin glutin?” (do you have gluten-free food?) – this one isn’t always the most effective because a lot of places that aren’t familiar with the gluten-free diet or celiac disease will just say NO, to be safe, when in fact, after you ask clarifying questions about wheat and corn, etc, it turns out 90% of their menu is gluten-free! Don’t give up too easily.
Watch for breaded shrimp (coconut shrimp is a very popular dish) as well as breaded fish in fish tacos! I highly recommend eating oodles of shrimp and fish tacos (they’re two of my favorite dishes) but just be sure to ask your server if they are “con trigo?” to be certain. And you can always request that your fish be grilled instead of fried. They will most likely be very flexible with this. (“Puedes grille?”) And there you have it! Now you have a guide for your gluten-free holiday. Just use your keywords and key phrases, and keep the questions basic, and you’ll be fine. You’ll find yourself able to enjoy so much great local grub in this part of the world – along with a margarita or two! Adios! 26 |
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(corn tortillas or wheat tortillas)
Tessa-May Marr GFYYC Tessa-May Marr has been living gluten-free for three years and is the founder of Gluten Free Calgary, an online resource centre for those living gluten-free in YYC and beyond. She is the CEO of Mad Media and also works as a flight attendant, and spends most of her free time traveling in and effort to see the world, or as much of it as possible.
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Chia Pod This little guy looks like something from Japan crossed with a Kubrick movie. So many kinds, but Cocoa is my fave. It’s like a delicious chocolate pudding with fibre, protein and omega 3’s. Low in sugar, vegan and comes with its own spoon snapped inside the lid.
Field Roast Chao cheese Creamy, melty and dairy free. These cheese slices are made from fermented tofu. I can make grilled cheese sandwiches once more. I feel 8 years old again!
Theo Chocolate Peanut Butter Cups Any chocolate from Theo Chocolate is at the top of my list, but the PB cups are special. The peanut butter is creamy, yet has toasty, crunchy bits. The cutest touch? They are shaped like hearts. Admire them before you munch. 28 |
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Market 17 is a grocery store that offers organic produce, local fresh meat, organic and “clean” grocery, body care and supplements, healthy meals to go and fresh flowers. We proudly carry products from over 40 artisans and growers that are local (from Calgary and the surrounding area). It’s our passion to connect you with the best food possible, but did you know we are just as active in caring about the Earth? As an organic grocery/health-food establishment, Market 17 strives to be an environmental leader in the community. We are advocates for health, buying local and the organic food movement. This is our world professionally and personally. We partner with like-minded organizations regularly. Food and funds are donated by us; we collaborate with local companies to reduce food waste and promote healthy eating. Market 17 is committed to diverting waste from landfills AND having it benefit our local community instead. The values we will always stand by: We do not sell food or products that will harm humans, animals or our environment. We strictly vet food and household goods for harmful ingredients. We choose organic, non-GMO, Fair Trade, grass-fed, humanely treated, and ocean-wise products. Our employees are rigorous reducers, reusers and recyclers; to pack groceries we encourage use of boxes and reusable totes over plastic bags and give a 5 cent credit to all customers who use them. We re-use before we buy new. Earth-friendly packaging and cleaning products are used in house. Market 17 guides their customers to donate to or support local organizations who share the stores’ values: help nurture people, animals and the earth.
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Did you know that Sumac is listed at the very top of the ORAC (Oxygen Radical Absorbance Capacity) chart as a measure of its ability to neutralize free radicals, making it one of the must-have spices for antioxidants! If that wasn’t enough there have also been studies on its anti-fungal and anti-microbial properties too.
Buyer Beware There are two main types of edible sumac available – staghorn sumac (Rhus hirta) (typically grown in North America) and Sicilian sumac (Rhus coriara) (grown in Europe) with the latter being the best flavoured. Both types grow as red berries which when fully ripe are harvested, dried and then ground. Sumac exudes an aromatic lemony taste that is refreshing rather than really sour, making it an ideal all year round spice though especially vibrant for spring and summer dishes. Like any other spice, it is very easy for sumac to be adulterated with the addition of salt or cottonseed oil to increase its colour or taste in some way so always buy the purest form from a reputable source.
Easy Ways to Use it Everyday The good news is you don’t have to cook complex Middle Eastern food to use sumac everyday! Adding to fruits, salad dressings, dips like hummus are fantastic ways to experience its tangy Moorish flavor! But why not treat yourself to a majestic breakfast every morning with my twist on a classic Indian raita dish, enveloped in a balance of sweet, salty, tangy and sharp spices and loaded with superfoods!
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1 ½ Tbsp. Mixed seeds (sunflower, pumpkin etc) ¼ tsp. Organic Coconut Oil Pinch Spice Sanctuary Sweet Delight Spice Blend ½ Cup Greek Yogurt (or sub with Coconut Yoghurt) 50 ml water (or use Coconut water) 1 medium Banana, peeled and sliced ¼ tsp. Spice Sanctuary Red Chili Ground Sea Salt to taste 1 tsp. Chia Seeds ½ tsp. Hemp Seeds Handful of pomegranate arils (if in season or you can use berries or apple chunks) ½ tsp. Spice Sanctuary Sumac ground
Serves 1
How to Make: 1. Preheat the oven to 375F. Spread out the seeds on parchment paper on a baking sheet and put the coconut oil on top. Once the oven is hot, roast the seeds in the oven for about 15 minutes, turning half way through and be careful not to burn them. 2. Allow the seeds to cool and sprinkle the Sweet Delight Blend over them in them in the meantime. 3. In a bowl, add the yoghurt and water and mix together well to get a thick but creamy consistency. 4. Next, add in the banana, red chili, sea salt, chia and hemp seeds and mix together. 5. Top the breakfast bowl with the pomegranate arils, spiced seeds and add a generous dusting of the sumac on top.
How to Enjoy: 1. Straight away! But savour the tangy, warming spicy explosion of flavours, textures and tastes with each spoonful! Trusha Patel, known as Canada’s Spice Queen™, is a former investment banking lawyer turned organic spice purveyor. As founder of the Spice Sanctuary, Canada’s most premium organic spice company, Trusha has quickly become one of Canada’s foremost spice experts and a respected resource in the culinary and healthy living markets, offering advice and recipes on how to integrate good flavour into your foods using the best quality spices, herbs and blends. Trusha is a regularly featured expert on CTV Morning Show and Global Morning and has been a guest on The Social. She shares her ongoing passion and deep-rooted knowledge through her blog ‘Living a Life of Spices’ and as a guest writer for blogs and magazines.
www.spicesanctuary.com
@spicesanctuary
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Breakfast Banana Bread 1 1/3 cup Namaste gluten free flour blend 1/3 cup ground flax 1 Tbsp chia seeds 1/2 cup coconut oil, melted 1/2 cup + 2 Tbsp coconut sugar 2 very ripe bananas 2 large eggs 2/3 cup coconut milk 2 tsp baking powder 1 tsp cinnamon 1/4 tsp salt Preheat oven to 350 degrees. Line a loaf pan with parchment paper. In a stand mixer add the bananas, melted coconut oil and coconut sugar and beat. Add the eggs and beat, scraping sides of bowl to incorporate all ingredients. In a small bowl whisk the gluten free flour blend, ground flax, chia seed, baking powder, cinnamon and salt. Add dry ingredients to bowl and mix. Add coconut milk and mix again til well blended. Pour into prepared loaf pan and bake in oven for 55-60 minutes. Remove and cool.
I like to make this bread the night before and serve it for breakfast, topping the slices with homemade berry chia seed jam. Ninth Edition -
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Neapolitan Chia Dessert This dessert has 3 layers thus requiring 3 different chia recipes to make. It is a no-bake dessert that just requires overnight chilling in the refrigerator.
Overnight Oats 1/2 cup gluten free oats 1 Tbsp maple syrup 1 cup coconut milk 1/4 tsp nutmeg 1/2 tsp good quality vanilla In a 500 ml mason jar add all ingredients and mix well with a spoon. Put lid on jar and place in refrigerator overnight. Try to shake up jar or stir ingredients in the jar in the morning.
Raspberry Chia Pudding
Chocolate Chia Pudding
1/4 cup chia seeds
1/4 cup chia seeds
1 cup coconut milk
1 cup coconut milk
1 Tbsp maple syrup
1 Tbsp maple syrup
1/2 tsp vanilla
2 Tbsp cocoa powder
1/2 cup frozen or fresh raspberries In a Magic Bullet or mini food processor add all ingredients and process for 2-3 minutes. Pour blended ingredients into a 500 ml mason jar. Place lid on jar and place in refrigerator overnight. Shake jar in the morning in case any chia seeds have settled on the bottom of the jar.
In a Magic Bullet or mini food processor add all ingredients and process for 2-3 minutes. Pour blended ingredients into a 500 ml mason jar. Place lid on jar and place in refrigerator overnight. Shake jar in the morning in case any chia seeds have settled on the bottom of the jar.
Once all 3 overnight puddings have been made you can scoop out and layer into smaller jars or in small glass bowls for serving. 34 |
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Raw Berry Cheesecake This recipe made 8 raw berry cheesecakes.
Crust 1 Tbsp coconut oil 3 pitted dates 1/4 cup shredded unsweetened coconut 1/2 cup raw sliced almonds 1/4 cup raw walnut pieces In a food processor add all ingredients and pulse until mixture is crumbly. Place about a tablespoon of crust mixture into bottom of silicon cupcake liners. Press lightly down with fingers.
Filling 1 1/2 cup raw cashews, soaked overnight and drained 1/2 cup frozen berry blend 1/8 cup maple syrup 2 Tbsp melted coconut oil 1/4 cup + 1 Tbsp coconut milk
In a food processor add all ingredients and process until mixture is very creamy. This can take up to 5 minutes so be patient and let machine run. Scrape sides of bowl to incorporate all ingredients. Spoon filling into each silicon liners almost to top of liner. Place a raspberry into the centre of each cheesecake. Place all into freezer and let set for 2-3 hours or overnight.
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Carrie grew up with food allergies on a farm in rural Alberta with a family that baked fast and loose with butter and cream. Her family served dessert at every meal – literally. She first began mucking around with recipes in the kitchen to accommodate her children’s various allergies, as well as manage her husband’s diabetes. Her own diagnosis of Celiacs disease launched her into the world of blogging with a passion to help others navigate living gluten-free without having to give up the foods they loved. She looks forward to continuing to share her love of good food and family.
You can find Wheatfree mom at www.wheatfreemom.com @wheatfreemom on Instagram Twitter and Facebook 36 |
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Chili is a hearty food perfect for anytime of the year. Cook up a big batch out camping over the fire for dinner and use leftovers to top baked potatoes or create chili bowls using buns as the bowl. Create a spring chili to celebrate the end of winter or dig into a steaming bowl once the leaves turn colour in the Fall. We add a healthy crunch to our chili by topping our bowl with a variety of toppers.
Roasted Poblano Turkey Chili
Servings: 4-6
by: wanda baker
A three pepper chili with a mild but slightly noticeable level of heat from the roasted poblanos and jalapeno. If you like your chili spicier, add hot pepper flakes or additional fresh diced jalapenos with the seeds.
Ingredients 2 poblano chiles 1 jalapeno Olive oil 1 medium red onion, or 1 Âź cup, diced 3 cloves garlic, minced 1 red pepper, chopped 1 tsp oregano 2 tsp cumin 1 tbsp + 1 tsp chili powder
1 tsp ancho chili powder 1 1/2 lbs ground turkey 1 tbsp tomato paste 1 398 ml can fire roasted or diced tomatoes 4 cups chicken broth 1 540 ml can white kidney beans Salt and pepper Aluminum foil Toppers [chopped]: bell pepper, tomato, red onion, avocado, cilantro, fresh or pickled jalapeno, zucchini, jicama, crushed gluten free taco chips
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Preheat oven to 425F. Drizzle olive oil on poblano and jalapeno peppers, place on parchment lined baking sheet and roast until blistered, about 35 minutes, turning regularly. Remove to bowl and cover with aluminum foil. Let sit for 10 minutes to steam. Peel skin by holding stem and pulling skin off. Cut out membrane and toss seeds. Cut into large pieces. Set aside. Over medium high heat add olive oil to pot and toss in your onions. Turn heat down and cook for about 10 minutes. When onions are soft, add garlic, cooking for another minute before adding red pepper. After a few minutes stir in the oregano, cumin, both chili powders and a pinch of salt and pepper. Add your turkey and cook until browned. Make a hole in the middle of your pot by spreading your ingredients to the outer edges. Add tomato paste in the middle stirring until combined with all ingredients. Drop in diced tomatoes and chicken broth stirring to scrape up any bits on the bottom. Let simmer 15 minutes. Stir in beans, poblano and jalapeno peppers. Let cook an additional 10-15 minutes. Taste and season with salt and pepper as needed. Pour into bowls and garnish with your favourite toppers.
Wanda Baker is the author of food & life blog bakersbeans.ca, mom to 2 kids, and wife to Rob. Following a career in marketing and events, Wanda started blogging in 2006 as a way to share adventures and recipes. Her love of food started as a young child baking in the kitchen with her mom. From here she progressed to watching Julia Childs on Saturday mornings before eventually graduating high school and moving to Vancouver where she was surrounded by a food culture unlike anything she’d encountered before. When she’s not blogging, Wanda is recipe testing, planning city wide food events, freelancing as a social media manager, sewing monster patches onto ripped jeans, sneaking chocolate, and dreaming up new recipes to make.
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