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Issue 14 spring 2017
In This Edition 7 THINGS TO DO IN CALGARY
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BRITTANY BRANDER
ARE PEANUTS HEALTHY?
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DR. MELINA ROBERTS
SITTING
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THE SCOURGE OF THE MODERN OFFICE WORKER
BEST SHOE TRENDS FOR SPRING 2017
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CLAIRE CARIOU
SPRING CLEAN AND STAY GREEN
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DO NOT LET AUTO INJURIES GET YOU DOWN
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DR. HEATHER
WELCOME TO YOUR FEEL GOOD HOME
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ANDREW MACKIE
GFYYC GOODIE BAG
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LOWEN’S NATURAL SKIN CARE
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8 AMAZING PRODUCT SELECTIONS
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FROM SPUD.CA
AMBER APPROVED RECIPE
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COVER PHOTO
SPRING RECIPES
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WHEAT FREE MOM
THE YYC CELIAC HOLIDAY RECIPES
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HEATHER PACE SPRING RECIPES
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@AmberApproved www.AmberApproved.ca
Cover Shot: Jennifer Brazil Graphic Design: Fierce Web Designs Stock Photos from ShutterStock
Welcome to the spring 2017 edition of Amber Approved Magazine. I am so excited to share this edition as it is packed full of so much great content! You will never run out of variety from how to detoxify your home to all the amazing recipes shared by my amazing contributors. I hope spring brings you all the happiness, abundance, health and love you are looking for. Amber
Amber Approved Magazine is a bimonthly digital publication with limited print copies available in designated markets. Amber Approved Magazine welcomes all contributions. Amber Approved Magazine assumes no responsibility for content or advertisement. No representation is made as to the accurate hereof and is produced subject to errors and omissions.
Copyright Š 2017 Amber Approved
Brittany is a social media consultant by day and lifestyle blogger at night. When she is not busy managing social media for her clients, she is sourcing the best health and wellness advice for her lifestyle blog Bourbon & Honey. A self-proclaimed sweet tooth, you can find Brittany developing healthier versions of some of her favorite baking recipes. Follow her on Twitter and Instagram.
Ah, spring. Even the word is crisp and fresh. I love this time of year. Winter sheds its cold, icy exterior. The plants start to bud. The air is warm. It’s also time to get out and explore again. There are so many things to do around Calgary in the spring. Here are seven of my favorites:
Enjoy Afternoon Tea at the Banff Fairmont Spring Hotel Imagine this: tea in a castle with mountain views. The Fairmont Banff Springs creates a wonderful experience of an afternoon filled with fine loose leaf teas, scones and finger sandwiches. It’s a fresh and elegant experience that you won’t want to miss. Afternoon tea is available daily. I recommend making a reservation earlier, so you aren’t rushed through the experience.
Blend Your Own Tea at Ollia For the tea enthusiasts, By Ollia provides tea blending classes where you get to learn the secrets of blending teas. They will take you through flavour profiles, types of teas, what makes a good blend and the steps to blend your own signature tea. Each class includes your own tea to take home, taste testing and macarons to nibble throughout the class. I recommend signing up for their newsletter to stay updated on class dates.
Relax at Soma Spa Soma Spa is one of my favorite places to relax and recharge. They focus on providing spa services that are not only a notch above everyone else, but a little unique. Soma is the only spa in Calgary to provide a hamman treatment. This is a full body cleanse and massage, steeped in Turkish tradition. If you want to relax and rejuvenate this spring, I recommend investing in their signature hammam.
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Take In Some Theatre at Storybook Theatre Whether you are a passionate playwright or a beginner bard, check out Storybook Theatre. This volunteer-driven organization provides great theatre entertainment for all ages. Their 2017 season, “Season To Discover” celebrates their 40th year of theatre in Calgary. I recommend checking out one of their awesome spring shows, including “The Urban Jungle Book” and “Seussical the Musical.”
Learn Something New at Telus Spark I’m always on the hunt to learn something new. Every month, Telus Spark hosts a special event for adults only. You can roam around the science center, have a few drinks and learn a little something about science, humanity, love and even food.
Cultivate Your Culinary Chops at Atco Blue Flame Kitchen Whether you are looking to hone your kitchen skills this year or you have no idea what a paring knife is, this class is a must-do this spring. They have many programs that will fit your time and budget, including corporate classes, lunch ‘n learn classes and birthday parties!
Redecorate Your Home with Goldgrass Home One of my favorite things to do in spring is clean. But not JUST clean. I like to redecorate, too. I add fresh and bright decor, sheets, towels and curtains. Instead of driving to the nearest box store, take a little trip to Goldgrass Home, a quaint store in the heart of Inglewood. Everything you’ll find at this store is natural, artisanal and beautiful - and good for you, too.
Many people are under the impression that peanuts are a healthy food to be consuming. When I dug deeper into this topic I discovered that peanuts have been changed and altered into a food that is no longer healthy for us, humans, to be consuming. I found out that there are three major problems with peanuts on the North American commercial market. And this doesn’t even touch on the fact that most commercial peanut butter on the market today is filled with a high percentage of white refined sugar, which can cause many health issues and contribute to poor health.
Dr. Melina Roberts (@drmelinaroberts) is a Naturopathic Doctor, Author of Building a Healthy Child and Clinic Director of Advanced Naturopathic Medical Centre in Calgary. She is a leading authority in the field of naturopathic medicine specializing in European Biological Medicine effectively treating digestive issues, chronic disease and cancer.
Here’s what I discovered through my research: 1. Most peanuts are genetically modified organisms (GMOs), which means that it has been changed and altered at a DNA level, making it difficult for our bodies to recognized and properly assimilate this food into useful building blocks. 2. The second problem with peanuts is that it grows at the same level as mold therefore peanuts are prone to harboring molds, most notably the carcinogenic mold aflatoxin. 3. The third problem with peanuts is that they accumulate pesticide residue from the surrounding soil and concentrate this pesticide residue within the peanut making peanuts a concentrated source of toxic pesticides.
I suggest avoiding peanuts in all forms, but all other nuts are okay to consume. Over the last 20 years, we have seen a huge increase in the number of anaphylactic allergies to peanuts. It’s really scary how many kids are suffering from that lifethreatening allergy. I believe that these three major problems that I talked about above are contributing factors as to why this has become such a problematic food. It is possible to decrease the chances of your child developing this serious anaphylactic allergy. The entire plan is outlined in my book “Building a Healthy Child” but here is the rationale. We have an ecosystem of microbes that live within our digestive tract called the microbiome. The foundation of these microbes are established between birth and age three. This foundation is build based on factors such as gaining healthy microbes from the birth canal in a vaginal birth, from breast milk as well as the order in which foods are introduced, provides the proper foods for the microbes to diversify their colonies. The more diverse the colonies of bacteria and fungi of the microbiome, the healthier a person is and this also helps to dictate long-term health. Laying a strong foundation in those early years will determine your child’s future health. If the microbiome is developed and established to be balanced and diverse, then this dictates how the immune system functions and a properly functioning immune system will react appropriately to allergenic foods. An anaphylactic allergy is an immune system not reacting appropriately to a substance in its environment. Therefore it is important to properly establish the microbiome, allow the lining of the digestive tract to become more developed and less sporous, and the immune system to become more mature, then introduce peanuts at the age of three.
“Sitting is the New Smoking” is a popular slogan to warn people that too much inactivity negatively impacts your health, including cardiovascular health, diabetes and premature death. When I start with a new client, my goals are to get them moving better and improve their quality of life. One thing that gets in the way of this is the amount of time spent seated. On average we spend 7.7 hours sitting down, with some people spending upwards of 15 hours on their tooch! This will affect not only your cardiovascular health, but also your posture, stability and coordination.
How does it affect posture? Think about how you are sitting right now. Your pelvis is most likely tucked underneath you, your lower back is probably rounded, and your shoulders are slumped. This is the problem. We tend to get lazy when we sit down, resulting in our muscles doing far less than they should. Studies have shown that your lumbar spine (lower back) becomes stiffer after only 1 hour of sitting, which could increase your risk of injury if you bend over too soon after standing up. Not to mention a flexed lumbar spine places enormous amounts of stress on the spinal discs. Being in a altered position for extended periods of time can also effect the coordination of your muscles. For example, using our quads over our hamstrings every time we stand up out of a chair, or using our back muscles instead of our hips when we pick something up off the floor. This overuse of certain muscles will then start to develop worsened movement patterns and muscular imbalances. Both of which can lead to pain or a potential for injury. Training should focus on improving movement patterns to take load off of the joints, and improve muscular balance and coordination. Key areas and muscles to target for proper posture...
1. Shoulder Girdle Traps (mid and low) and Rhomboids These muscles keep the shoulder blades pulled down and back. If these are weak, you will have ‘winged’ shoulder blades or rounded shoulders. Many shoulder issues can be linked to weakness in these areas. Lats Aid in shoulder stability, but also have attachments into the low back so key for whole back stability and posture.
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2. Trunk
3. Hips
Erectors Run up along the spine and prevent bending of the spine. If we are constantly seated and hunched they become weak and elongated.
Hamstrings Doesn’t directly effect posture, but are effected by poor posture. When our pelvis is tucked (Think how we tend to sit), the hamstrings shorten and become less effective for movement. By training with better posture, we can better use our hamstring in movement and in turn it will improve the muscular balance around the knee and hip.
Core musculature Not one specific muscle is the key to posture or core strength. All the surrounding muscles need to work in unison to protect the back. Rather than using isolated core exercises, use full body exercises where the core is bracing the entire time you are doing the movement (i.e. Barbell squats)
Glutes Big pelvic stabilizer and most active when standing. So if you’re sitting all the time it is probably very weak.
How to combat the effects of sitting… 1. Strength Training • Not like a body builder, but by improving your strength to body weight ratio. • Use full body exercises that promote trunk and pelvic stability (i.e. squats and barbell rows), and that target the muscles on the backside of the body (see above). • These exercises will improve postural strength and coordination between all of your muscles, undoing the disastrous effects of sitting and help prevent injury.
2. Proper Flexibility • Most people tend to overemphasize stretching and underestimate strength training. I always focus on the latter before adding stretching. You need a certain level of stability to protect joints and allow for optimal movement, thus too much stretching will not help the already weak muscles caused by sitting. Once you have a decent level of strength in the above areas you can add stretching. • To stretch effectively, the key is to get into the most relaxed and comfortable position and then obtain a mild stretch. The next step is to hold this position of stretch AS LONG AS IS NEEDED to feel a release. This could be 30 seconds or could be 2 minutes. Feel it out, it could be different every time you stretch, learn your own body and have fun with it.
3. Proper Recovery • Proper strength training and stretching will go a long way in keeping you healthy and moving great, especially if you have a sedentary job. However, your body doesn’t regenerate during training, it regenerates when you rest. Here are some pointers to make sure you are regenerating optimally: • Minimum 3 litres of water per day. Add an extra litre for every hour of activity you do that day. • 7-9 hours of sleep per night. If at all possible, have a 20 or 90 minute nap. Anything in between will make you more tired because of how sleep cycles work. Short and sweet, or long and deep. • Adequate protein and carbs. Needed for muscle repair (talk to a nutritionist). As well as a diet chock full of good fats, vitamins and minerals.
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4. While at Work / School • Stand while talking on the phone or while eating lunch. • Try a standing desk or use a high table or counter. • Walk laps with your co-workers rather than gathering in a conference room for meetings. • Position your work surface above a treadmill, with a computer screen and keyboard on a stand. • Read while on a stationary bike. 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.
Shoes set the tone for your outfit. You can revamp your whole look by simply changing your shoes. Currently, the ground in Calgary is covered with slush, we know that winter is not yet over and I have a woefully chipped pedicure. However, none of this can distract me from the fact that a new fashion season is approaching, and although it may seem far off, spring will come before too long. As I mentioned above, you can truly transform your look with a pair of shoes so this makes them a wise investment for the season ahead. Rather than feeling the pressure to buy loads of new clothes and accessories so that you feel current and on trend, one or two new pairs of shoes will really work to make last year’s wardrobe seem fresh.
Here are my top picks of the best shoes trends for spring 2017. The Mule This trend surfaced a few seasons back, and it is still going strong. With everything from flats to open toed platforms there really is a mule for everyone.
This pointy toe flat with an exaggerated bow is from Zara. Definitely a bit of a statement, I think it would work best with your tried and true denim or dressed up for work with a pair of cropped trousers.
This green brocade pair from Topshop is a perfect way to inject a bit of colour into your spring wardrobe. While this would work with jeans, it also be great with a flared dress, or the midi length skirts we are seeing recently. This slightly muted olive tone of green is quite neutral, and would work well with black, grey, navy, tan, white, or even mixed in with some brighter shades. Of course, if you would prefer black, a similar style in black would be equally on trend and maybe more versatile with your current wardrobe.
The Sock Bootie The sock bootie is a trend that we first saw this past fall, and is continuing even stronger for spring. The defining feature of a sock bootie is that it will come up just over the ankle and really hug your ankle tightly, like a sock. I really like how this boot can be worn underneath your pants or jeans, or over top of a tight or legging, or even with bare legs paired with a skirt or dress. This last option makes this bootie work especially well going into warmer weather. This gorgeous style by Stuart Weitzman is far from practical in a nude satin, but I thought I would include it anyway as an example of how the sock bootie can be quite dressy. This style would be the perfect way to update your little black dress.
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This bootie, styled with a pencil skirt is from Zara. A lot of women are so afraid of ankle boots “cutting them off,” but I think that sometimes these so-called fashion rules really hold us back. Wear what makes you happy! Personally, I think that this is a great look, and the way the boot hugs the leg tightly keeps the silhouette streamlined. If you aren’t quite ready to try this yourself, pair a bootie like this with jeans or tights, or you can find a pair that hits a little lower on the ankle if you feel more comfortable with a style like that. Of course, a mini skirt can also help keep the leg line long!
Ankle Embellishment Another trend that we are seeing for this spring is the ankle wrap shoe. We have been seeing the delicate and simple two strap sandal dominate for the last few seasons, but this new variation makes a stronger statement. Inspired by ballerina shoes, the tie up style can be found on flats, sandals, and even pumps. Best worn with bare legs to show off the wrap detailing, this gives us all something to look forward to as we inch toward the warmer months.
This sandal from Topshop is definitely one of my favourite variations of this trend. The black satin with an Asian-influenced embroidery gives a unique touch to the sandal. I would pair this with a short flowy dress to really show off the lace-up detail, or with some faded cropped jeans to dress the look down.
This ballet-inspired pump from Nine West is the perfect way to update your basic nude pump. Extremely versatile, this would work with everything from skirts and dresses to trousers or even dressed down with denim. The low block heel makes this a perfect (comfortable) choice for work, and the nude colour will be very flattering.
These are my top picks for the spring 2017 shoes trends, but now the problem is trying to choose only one! There is no need to get a whole new wardrobe each season to be on trend, but if you choose carefully, one perfect pair of new shoes will inject your current wardrobe with a shot of style, and your old clothes will feel new again!
SPRING CLEAN AND STAY GREEN! Cindy Crosby ( Weninger ) REALTOR®
As a Realtor, I am often encouraging my clients to de-clutter and clean their home in preparation for sale! As a “green-minded” person, I’m a huge fan of reusing & recycling, and a user of green, sustainable, and natural products. I have compiled a list of simple steps to “Clean Green” and reduce your carbon footprint!
REDUCE REUSE RECYCLE The 3-R’s is all about Decluttering! Reduce: Sort that clutter! Some of it will be garbage, but most of it will be useable by you or someone else! Sort it in to the following piles: DONATE SELL RECYCLE TRASH Reuse: Donate or repurpose in your own home. Clothing and household items can be donated to local charities or shelters. Unmatched socks or stained clothing can be used as rags by you, a local “green cleaner” or school. Recycle: Recycle what you can! Paper, cardboard, glass, plastics etc. Check with your local recycling program for full details. The goal is to throw away as little as possible. Only garbage should go in the garbage! Sell: Have a yard sale or sell big ticket items online, and recuperate some of your money!
ELIMINATE TOXIC CLEANERS Clean your home without toxins! Switch to Non-Toxic Brands: There are many brands to choose from, but they all have a few things in common. They have eliminated harsh chemicals and toxins in exchange for natural and plant based ingredients. Most follow strict protocol about packaging, shipping, and production as well. Brands that I personally use and love are Method, Melaleuca and Norwex Cloths. Doing a little research goes a long way, but let me assure you – Green Cleaning products work. Make your own: Making your own cleaning products can be easy, fun and inexpensive! To make yours, use items like water, vinegar, baking soda, lemon, salt, olive oil and essential oils. (sample recipes) Equipment: Save money and the environment, use old socks and clothing as cleaning rags!
CLEAR THE AIR A clean home includes clean air! Open your windows: The best and most natural way to clean the air. Let toxins out and fresh air in! Best of all, it is free! Buy a plant: Plants naturally filter Toxins from the air, so get a plant or two, or ten! Natural Air Fresheners: Use Baking Soda and Essential Oils to absorb bad smells, and help make your home smell marvelous! Change Furnace Filters Regularly: Buy the cheaper filters, and change them once per month. The air, and your heating bill will thank you!
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GREEN UP YOUR LAUNDRY ROUTINE Spring cleaning can bring “loads� of laundry! Use Non-Toxic Laundry Products: Switch to non-toxic laundry products, and try dryer balls with essential oils inside! Skip Fabric Softeners and Scented Soaps; they can contain toxins and allergens which irritate skin and cause respiratory issues. Line-Dry and Air-Dry: Save on electricity by skipping the dryer! Dryers are hard on clothing AND your electricity bill. Line-dry outside, or air-dry inside with a space saving retractable laundry rack.
Cindy is a REALTOR® with Royal LePage Benchmark, servicing Calgary Alberta and surrounding areas. She has extensive experience with Sales, Marketing and Administration and Banking, and has successfully run her own Marketing & Administration company for over 15 years. While running her business, she continued to strengthen her sales and marketing expertise, and gained valuable experience working as a Real Estate Assistant, also working as a Relocation counsellor. As a mother of 4 active and vivacious children, she proudly supports their sports and activities, and thoroughly enjoys playing soccer herself! She also loves to spend her time with family and friends, entertaining, camping, reading, writing, and has recently developed a taste for travel. Cindy’s goal as a REALTOR® is to provide her clients with professional, ethical and energetic service while sharing with them her fun-loving spirit and her passion for Real Estate!
Website/Handles: 0 - cindycrosby@royallepage.ca 5 - agents.royallepage.ca/cindycrosby f - facebook.com/CindyCrosbyRealtor T - twitter.com/CindyCrosby1212 l - ca.linkedin.com/in/cindy-crosby-weninger-82756926 P - instagram.com/cindycrosbyweninger
Snowy cold days, freezing rain, sunny and warm. These are just a few of the weather forecasts you may hear when living in our climate during the winter months, or the summer months for that matter. As a result of such temperature swings, we as drivers need to be extra cautious. However, a distraction here or there and or an error in driving may be the reason for you or a loved one to be involved in a fender-bender or a more severe accident. It only takes a light bump sometimes depending on which way the driver or passenger is facing or positioned when the impact occurs to suffer an injury. T direction from which you hit another vehicle or they hit you also will lead to injury, by way of the ongoing stiffness or pain following an accident.
I am a chiropractor who treats a wide variety of concerns, auto accidents being one of them. Injuries that I have worked on caused by auto accidents range from neck and lower back; whiplash, to aching knees, especially for the leg that was on the brake when impact happened. The shoulders can also be very involved as well as the jaw.
It is important for ANY and ALL passengers to come in and get assessed following any degree of impact from an accident to ensure that any concerns are found immediately, rather than dealing with a new ache or stiffness that worsens as time passes. Getting the injuries addressed quickly following an accident will help them heal better and more rapidly. I would like to draw your attention to your babies or children in car seats and how an accident will cause them injuries. Babies are strapped in the car seats very well and held firmly, EXCEPT their HEADS. The baby or toddler head is one of the heaviest parts of their body. Upon impact when it jerks forward, backward or to the side it can cause serious harm. Babies and toddlers should always be assessed following an accident, especially if they become fussy, bowel changes occur or behaviour changes. Babies and children will respond very quickly to chiropractic care and this will prevent potential problems from arising later in life from an early auto accident. When the weather changes in our area so abruptly from day to day we have to respond by changing the way we drive. A few tips: 1. Leave on time or even early to get where ever you are driving to. 2. Do not let yourself be distracted, phones etc in the backseat works well. 3. Drive defensively. 4. If an accident should happen, even a bump, come in and see me, Dr. Heather, for an assessment to ensure you do not suffer later from your injuries, however small.
Dr. Heather Pritchard I am a Chiropractor who employs a number of techniques depending on whom the patient is, what their concerns are and what their wishes are in terms of types of techniques and what their goals are. I work a lot with all the extremities (feet, knees, hips, elbows, wrists and shoulders). Even when you don’t have pain in your feet I will look and adjust your feet and knees, the shock absorbers in your body. I enjoy working in conjunction with your other health care providers for your best outcome! I believe strongly in working WITH the body, rather than forcing anything…I believe in SOLVING my patient’s body puzzles and getting to the ROOT of the PROBLEM. In addition, I enjoy teaching techniques to help patients stay well, enabling each to get as much as possible out of life!
Last issue we introduced you to the Feel Good home, and why it should be one of the pillars in your health picture. Now it’s time to get down to business. Let’s take stock of what you’re working with and if there are any specific problem areas in your home. First, a personal assessment. If you’re like many of us, things aren’t perfect. You’re not only looking to make improvements in how you feel today, but you’re also thinking about longer term wellness. What many people don’t realize is the degree to which the things around us affect us. Many professionals want to write off these effects as though you were ‘born that way’ or ‘it’s just the way it is.’ Truth is, this is rarely the case. Sure, genetics play a part, but our genes can express themselves an almost infinite number of ways depending on what we expose them to. This means that nutrition, emotional state and physical environment are all extremely important. Many people don’t realize the breadth of health symptoms that are caused by environmental exposure. This ranges from daily discomforts such as skin and respiratory irritation, headaches, joint pain and fatigue, to acute illness and disease that can be the product of long-term exposures and lifestyle compromises. If you feel great everyday, congratulations! I encourage you to keep reading anyway. This information will not only help you keep it that way, you may come across something that will allow you to help a friend or loved one. If things aren’t perfect for you, if you have illness or any of the nagging health concerns such as the ones listed above, let’s do a quick checklist. Ask yourself honestly: • Are there any obvious in my home that make me feel worse, or trigger a symptom, such as headache, neck pain, dizziness, and so on? This could be a certain cleaning product, a scent, dryer sheets, a couch you sit on. • Are there any rooms in the house that make me feel better, or worse? • Did any symptoms coincide with a major change of environment, such as a renovation, a move, a water leak, a new memory foam mattress, a new piece of furniture? • Do I feel better when I stay somewhere else? • Are there any rooms in the house that smell funny, musty, like chemicals? For some people, simply paying more attention to their surroundings, or lining up dates on a calendar will lead to a revelation: ‘Ever since we did such and such, I’ve felt a little off.’ Whether or not you can pinpoint a problem in your home, we can still make big changes by putting a little more thought into what we choose to fill it with. Knowing that harmful toxins can enter our bodies through food ingestions, inhalation, and through skin absorption, we are now faces with a challenge. How do we protect ourselves? First are foremost, we can start with the common-sense approach. You may have heard of the rule: ‘If you can’t pronounce it, don’t eat it.’ I prefer to use the rule a bit differently. Try this: ‘If you can’t pronounce it (and often even if you can,) look it up.’ If you have doubts, ask. If you still can’t find the answer, avoid it for now. Simplicity is always best. Now that you’re reading the labels, and being more careful about your choices, it will get easier. Clean, natural, and certified organic options are out there, and they look and feel better than the chemical alternatives! Next issue we’ll dive in and learn about that invisible culprit that’s fouling up your indoor air: VOCs.
Andrew Mackie is a designer, consultant and author of the recently released ‘The Good For You Home.’ He is offering a Free digital copy of the book for readers of the Amber Approved Magazine. Visit Goodforyouhome.com/amber to grab your free copy today. He is also host of The Beautiful Futurists Radio Show, the podcast that dives into the minds of leading healers, designers, artists, writers, philosophers, and, in general, people putting themselves on the line to make the world better. You can subscribe on iTunes or go to thebeautifulfuturists.com And be sure to check out the shop he runs alongside his wife Riva, Goldgrass Home. It is Calgary’s #1 lifestyle destination for beautiful, natural, stylish and totally safe home furnishings, finishes, mattresses and linens, beauty products and more.
Check it out at Goldgrasshome.com
Signed, sealed and delivered! by Rae Lemke Sprung
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In August 2016, we launched the latest and greatest you’ve seen from us yet—the GFYYC Goodie Bags! If you haven’t heard, this is a subscription box, curated with gluten-free product samples, gifts and gift cards to our favourite local restaurants.
“Our mandate at GFYYC has always been to support those living gluten-free, and the best way we’ve found to do that is to connect them with options! Because there really are more options out there than some people realize. And we know firsthand how much easier life is when you have options – to buy, to cook and to go out to eat.”
–Tessa May Marr, Founder of GFYYC
Our team works with local vendors selling gluten-free products or restaurants that we know have great, safe menu options for our community to enjoy to put together what goes in the bag. We’ve had some fantastic participants thus far including The Coup, Paterson’s Cabin, Vin Room, Cookie Mama, Avatara Pizza and Cinde Little.
“This is a great opportunity for local businesses to get involved as well. Our community is not massive, so contributing is not a huge investment, but it’s very targeted—all people that really SHOULD be customers. We’re really here to help promote, so it’s a no-brainer.”
–Tessa May Marr, Founder of GFYYC
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We have committed to a one-year trial, shipping a new goodie bag each quarter. The first two shipments went out and were very well received, and we’re currently working to curate our spring bag, set to ship mid-March. If you haven’t yet subscribed, you still have some time to get your name on the list. Each shipment bills at $29 and we ensure that with each bag, the value of contents surpasses that mark – so you’re always getting more than you paid for.
Gluten Free Calgary is a local organization committed to providing resources for people living gluten-free in Calgary and beyond. Since 2012, our efforts have included a weekly recipe blog, restaurant and product reviews, the GFYYC map, cocollaborating on various events and now branching out with the GFYYC Goodie Bags!
We’ve made it! – through the better part of yet another Calgary winter and into what looks to be a pretty “interesting’ new year thus far. May people get into reflective states about change following the holidays but personally I feel that real renewal begins in spring. Cleaning up your hermetically sealed house (so made to prevent any precious heat escaping – or at least this is our house), cracking open the windows and filling your place with fresh air. Feels great don’t it? For many, the changes in season beget ensuing thought around gardening, farmers markets, and fresh local produce soon to be in season. For us at Lowen’s, spring means that our amazing local producers are gearing up for another year of planting, cultivation and harvest. You see, being a skincare company, it may not be intuitive that we are inherently linked to agriculture. Fact is many of our staple ingredients are straight off the farm, in all of their unfeigned glory. Don’t believe it?, here’s proof: - We use certified organic cold pressed canola oil (harvested and pressed in AB), cold pressed camelina oil (harvested and pressed in SK), certified organic cold pressed hemp seed oil (harvested from the Canadian prairies and pressed in MB) certified organic cold pressed grapeseed oil (“rescued” from the wine industry and pressed in Summerland, BC) and beeswax and honey from within the Calgary city limits. Heck, even our wonder ingredient, Hydresia® (A safflower oil baser
emulsifier), is made right here in YYC. Now in the early days, using canola and camelina oils in skincare wasn’t embraced as sexy in the industry. Certainly not when compared to the latest infomercial promoting the incredible skin benefits of some rare and obscure extract from the exotic locales of (insert place you have likely never been to here). So, why do we do this? Well for us, knowing where your ingredients are being farmed, who is farming them, how they are made (milled, pressed, etc.) and stored is of the utmost importance. Combine that with the fact that the ingredients used are sourced fresh and are jam packed full of value added nutrients (Vitamin E, antioxidants, essential fatty acids, etc.) it makes a lot of sense. We could stop the discussion there but wait, there are more! In partnering with companies like Highwood Crossing, Three Farmers, ABC Bees, etc. a relationship is built. As local entrepreneurs we see the value in supporting each other and doing business together offers an extra bonus of money continually being invested back into our local economy. Lastly, sourcing locally also greatly reduces the overall carbon footprint associated with any given ingredient and to the final product. It is clear to see that the benefits are layered. Hey, if you like our product that is awesome. Maybe we won you over by just having a line of products
that work hella good. However, if you’re looking for a skincare company that is striving to do more, believe we consistently check that box as well. As an independent skincare company, we can make quick adjustments to do what we think is right and will ultimately serve you better. We constantly review our ingredients to make sure that they are non-toxic and have evidence of being beneficial. Another challenge we are working through is sourcing packaging that is more environmentally mindful that retains the effectiveness of conventional packaging. We do keep packaging to a minimum, but our goal is to make the little packaging we do use ‘less bad’. So the take home? There are a lot of companies out there that promote supporting local farmers. I say, hold them to it. Take a look at the ingredient list of your particular product of choice – if there isn’t anything listed that will grow in Canada (maybe even North America) then maybe you should ask some questions.
Chad - Developer of Lowen’s line of natural products Chad is an Alberta import from north central Saskatchewan -formally trained as a Pharmacist at the University of Saskatchewan and later attaining a MBA from Royal Roads University, Chad leveraged his background in drug research and development and created a natural balm to address his daughter’s (Lowen Zelensky) recurrent diaper rash. From this initial extremely successful product Chad has created a line of skincare products employing locally sourced seldom used ingredients. Developing more than simply a line of products, Chad strives to advocate for holistic wellness, tolerance, disease awareness and philanthropic endeavours through his family owned business.
BlackBird Cold Brew Coffee Co. Cold Brew Concentrate Coffee concentrate that is cold brewed for 24 hours to create a dark, smooth and bold beverage (it’s much less acidic than it’s hot-brewed counterpart). Each bottle makes 8-10 cups of coffee to be enjoyed cold, warmed up, diluted, blended, baked into your favorite recipe... we could keep going but we’ll stop there.
The Spice Sanctuary Organic Smooth-y Golden Milk Spice Blend Have you tried golden milk yet?! It’s an ancient beverage dating back 4,000 years and made of a blend of healing spices including turmeric, which is highly anti-inflammatory & contains anti-oxidants. Whether you have yet to try it or already have discovered its deliciousness, you must try Spice Sancuary’s Golden Milk Spice blend, as they truly have perfected the recipe.
Light Cellar Organic 5 Medicinal Mushroom Blend Chocolate Bar The purest chocolate bars you’ll find in Calgary arguably come from the Light Cellar: cacoa, cocoa butter and a touch of natural sweetness. This particular bar also contains dual extracts of 5 immunity-boosting, superfood mushrooms (chaga, reishi, lion’s mane, turkey tail and cordyceps)!
Feeding Change Organic Raw Coconut Water Feeding change believes that it’s time to make a paradigm shift about how we think about food. From where our food is grown, how it’s processed, shipped and packaged, they feel it’s time to understand how our food choices impact others on the planet. Not to mention, you’ve really never had coconut water until you’ve had thier raw coconut water. - it’s absolutely delicious & as pure as it could possibly be. All things considered - this really is the best coconut water you can buy.
Drizzle Honey Raw Local Honey Unlike most varieties of honey which are processed & pasteurized, raw honey does not get robbed of its natural vitamins, enzymes, phytonutrients and other nutritional elements. Additionally, this raw honey is made right here in Alberta which means purchasing this product supports the local beekeepers and economy.
Farmhouse Culture Organic Ginger Beet Gut Shot It seems like the word “gut” was popping up everywhere in 2016 and we don’t expect 2017 to be any different, and for good reason: gut health can impact many aspects of the body and it’s functions. A shot a day of this zing-y drink will provide a plethora of probiotics to keep that gut in tip-top shape!
Peeled Snacks Organic Garden Herb Peas Please We believe you can feel good about snacking. These baked organic crunchy peas are packed with protein and fiber which means that when that snack craving hits, you can happily eat away!
Eat. Live. Be Happy Nutritional Yeast (SPUD’s own brand!) Having been popular with vegans and vegetarians for some time now, this vitamin B powerhouse is now making its way into conventional cooking because it’s just so darn good! Enjoy these cheesy flakes atop popcorn, mixed into potato dishes, on eggs, sprinkled on chili...
Blueberry Salad with Basic Roots Herb Cashew Cheese Ingredients: 1 Cup Blueberries 1 Container Basic Roots Herb Cashew Cheese (from Community Natural Foods) 5 Medium Carrots peeled and chopped 1 Red Bell Pepper chopped 1 Orange Bell Pepper chopped 1 Yellow Bell Pepper chopped 1 Small handful Fresh Dill chopped 1 Medium Cucumber chopped 4 Cups Lettuce of your choice (I love spinach or butterleaf)
Âź Cup Balsamic Vinegar Âź Cup Olive Oil 1 Cup Pecans chopped Pinch of Sea Salt Pinch of Pepper Pinch of Oregano Pinch of Garlic Powder
Directions: In a large bowl, add washed and chopped lettuce along with all other veggies Wash and add Blueberries In a jar, mix Olive Oil, Vinegar and Spices Top Salad with Pecans and Herb Cashew Cheese Distribute dressing over salad as desired
Notes: Serves 2-4 depending how hungry you are!
Breakfast Carrot Cookies
This made 19 cookies for me.
1/2 cup coconut sugar 1/3 cup coconut oil (melted) 2 Tbsp vegan butter (I used Earth Balance no-soy vegan “butter�)
1 large egg 1 tsp vanilla 1/2 tsp baking soda
1/4 tsp salt 1/2 tsp each nutmeg, cinnamon and cardamon 1 cup Robin Hood gluten free flour blend 1/2 cup finely shredded carrot 1/4 cup gluten free rolled oats 1/4 cup finely chopped raw almonds
Preheat oven to 350 degrees. Line 2 cookie sheets with parchment paper. In a stand mixer add the coconut sugar, melted coconut oil and the vegan butter. Mix well and scrape sides of bowl. Add the egg and vanilla and mix again well. In a small bowl whisk the baking soda, salt, spices and gluten free flour blend. Add the dry ingredients to the mixer and mix on low/medium speed. Add the shredded carrots, oat and almonds and mix on low speed until combined. Use an ice cream scoop to scoop out dough onto the parchment lined cookie sheets. Bake in oven for 10 minutes. Let cookies cool. Enjoy!
Wilted Kale and Apple Salad
This makes 2 servings
4-5 cups baby kale 1 Granny Smith apple
peeled, cored and sliced
Coconut oil
2 large eggs 2 tsp apple cider vinegar 2 tsp honey
Add 1 tsp coconut oil to a frying pan set on low heat. Add the apple slices and sautĂŠ until soft. Remove the apple slices. Add another tsp of coconut oil to the frying pan and increase heat to low-medium. Add the baby kale and toss occasionally until the kale is slightly wilted. This only takes a few minutes. Divide the wilted kale onto 2 plates. Top the wilted kale with the sautĂŠed apples. In a small bowl whisk the apple cider vinegar with the honey. Drizzle the mixture over the apple slices and kale. Add 1/2 tsp coconut oil to the frying pan and add the 2 eggs. Fry the eggs until the egg whites are set-this only takes 3-4 minutes. Place a fried egg onto each plate. Serve!
Charred Brussels Sprouts This serves 4 as a side salad and Apple Salad 3 cup raw shredded Brussels sprouts 2 tsp olive oil
1/4 cup thinly sliced red onion 1 Granny Smith apple, peeled, cored and very thinly sliced 2 Tbsp raw pumpkin seeds Maldon sea salt Pepper 1/4 cup fresh lemon juice 3 Tbsp olive oil
In a small jar combine the lemon juice with the olive oil. Place lid on jar and shake well. Preheat oven to 350 degrees. Line a cookie sheet with parchment paper. Place shredded Brussels sprouts on parchment paper. Drizzle olive oil over the Brussels sprouts. Bake in oven for 20 minutes. Remove and cool completely. In a medium bowl combine the cooled Brussels sprouts with the red onion and thinly sliced apple. Pour dressing over. Add salt and pepper and toss.
BANANA CAKE For the Cake
For the Buttercream
2 cups Bob’s Red Mill Gluten-Free All Purpose Flour 1 teaspoon xanthan gum ¾ cup of coconut sugar 1 teaspoon baking powder 1 teaspoon baking soda 1 teaspoon fine grain sea salt 1 teaspoon ground cinnamon ½ cup olive oil 4 large very ripe bananas, mashed 2 eggs
½ cup of vegan butter (i used earth balance) 1.5 cups of powdered sugar (for a refined sugar free powdered sugar take 1.5 cups of granulated coconut sugar and blend in a high speed blender until powdered. This will give the frosting a darker colour and a more caramel flavour but will compliment the cake nicely) ½ cup of raw organic honey ½ teaspoon vanilla extract 2 tablespoons unsweetened coconut milk
1. Preheat oven to 350 degrees fahrenheit and grease a bundt cake pan with coconut oil. 2. In a small bowl, combine flour, baking powder, baking soda, salt and cinnamon and whisk to combine. 3. In a large bowl combine eggs and coconut sugar and cream together until smooth, add in bananas, oil, and vanilla stirring to combine. 4. Add dry ingredients to the wet a ⅓ at a time stirring with a spoon until well combined ensuring not to overmix (this can make the batter rubbery.) 5. Pour batter into the greased bundt pan and bake in the oven for 45-50 minutes or until a toothpick inserted in the centre comes out clean. Allow cake to cool in the pan for 10 minutes before transferring to a cooling wrack to cool completely 6. Once cake is completely cool, in the bowl of a mixer fitted with a paddle attachment (or using beaters) beat together vegan butter, powdered sugar, honey, vanilla, coconut milk and beat until a smooth frosting forms. If you feel the consistency is too thick you can add a little more coconut milk in until desired consistency is reached. Ice banana cake and serve.
LEMON RASPBERRY BREAKFAST DONUTS Lemon and raspberry were two flavours that were just meant to be together, and are light and fresh flavours for springtime. These donuts make for an excellent quick breakfast when you’re pressed for time or a healthy post workout snack. Whenever you decide to eat them you won’t be sorry. ⅓ cup of gluten-free oat flour (I like taking only oats and blending them to make some) 3 tablespoons of Bob’s Red Mill Gluten-Free All Purpose Flour ¼ teaspoon xanthan gum 3 tablespoons oaf protein powder (I used vega protein+greens vanilla flavoured but any would do). Pinch of fine grain sea salt ½ teaspoon baking powder 1 tablespoon lemon juice Zest of one organic lemon ½ teaspoon vanilla 3 tablespoons of raw honey 3 eggs ½ cup of raspberries (fresh or frozen will both do, if using frozen thaw first).
1. Combine all dry ingredients in a medium mixing bowl and whisk to combine, add in eggs, vanilla, honey, lemon juice, lemon zest and mix on medium speed with beaters or in a mixer until a smooth batter forms. 2. Gently stir in raspberries and spoon batter into a donut pan greased with coconut oil and fill donut cups until full. 3. Bake at 350 degrees for 12 minutes or until a toothpick inserted comes out clean 4. Once done, allow donuts to cool in the pan for 5 minutes and then transfer to a wire wrack to finish cooling.
RASPBERRY-MANGO SMOOTHIE BOWL 1 cup frozen raspberries ½ cup frozen mango chunks ½ cup vanilla coconut yogurt 1 cup unsweetened almond milk ½ teaspoon pure vanilla extract
Optional add ins 1 scoop of your favourite protein powder or, ½ avocado or, 1 cup of spinach or 1 cup of your favourite smoothie greens.
Toppings: Assorted fruits, chia seeds, coconut flakes, flax seed to top off. (I topped mine off with fresh raspberries, black berries, coconut flakes, and chia seeds, granola (made with gluten-free oats, no refined sugars and without dairy), drizzle of raw honey.
1. In a blender add raspberries, mango chunks, coconut yogurt and almond milk as well as any desired add ins and blend until smooth. 2. Pour smoothie into a large bowl, and top off with any desired toppings (I topped mine with sulphite free, organic coconut flakes, organic chia seeds, fresh whole raspberries and blackberries and a mango chunk - but feel free to get as creative as you like!) 3. Enjoy!
ABOUT Chelsea Moffat is a celiac focused food blogger, born and raised in Calgary, Alberta and has been providing Calgarian’s and those beyond with gluten-free recipes, insights and restaurant experiences since November of 2013. Since then, Chelsea has strived to find high quality, gluten-free foods as well as building relationships within her community through food. All the recipes you see today were beautifully photographed with thanks to Alexandra Borovsky. Twitter & intstagram: @theyycceliac Photo credit on instagram and twitter: @alexmborov
ABOUT Heather Pace’s love of food led her to the completion of a classical culinary program at Fanshawe College at the age of 21. She used her valuable skills and experience to create healthy vegan, and later raw vegan versions of traditional foods. Heather has worked in various restaurants, bakeries, juice bars, as a personal chef, in recipe development and is currently the is the owner of Sweetly Raw Desserts company in Victoria BC. She is the published author of Sweetly Raw Desserts book HERE (Quarry Books) and writes a popular blog called Sweetly Raw that is filled with hundreds of healthy vegan recipes, beautiful photos, and her seven raw dessert e-books. Heather posts daily on her mouth watering Instagram account and also has a new Youtube Channel where she shares delicious and creative recipes. With a passion for educating people on how to incorporate more plant based options into their diet in a fun and tasty way, Heather teaches raw food classes in different cities. She is also a certified yoga instructor.
WHAT INSPIRES ME TO DO WHAT I DO: At a young age I was lucky to discover the secret to “Having my cake and eating it too” which is convenient because I was born with a voracious sweet tooth. Over the years I’ve been inspired to create recipes for my own enjoyment and so that other people can enjoy delicious, healthy food too.
Recipes on the following page...
MINI LEMON GOJI BERRY CHEESECAKES These mini cheesecakes are tangy, delicious, and beautiful! Goji berries are high in vitamin C, antioxidants, vitamins, and minerals, and I like finding new ways to incorporate them into my diet. This recipe fits the bill. I hope you like it as much as I do.
CRUST 1/2 cup almonds 1/3 cup shredded coconut 1/4 cup dried mulberries 2 tablespoons raisins 1 1/2 teaspoons water
Grind the almonds into flour in a food processor. Add the coconut, mulberries, and raisins. Grind until the raisins are completely broken down (this will take a minute or two). Add the water last and pulse to combine. Press the crust into 4-5 mini silicone muffin pans (or mini cheesecake pans) and set aside.
Blend the cashews, lemon juice, coconut sugar, and vanilla until smooth in a blender. Add the 1 cup cashews coconut oil and blend to incorporate. Add the 1/2 cup + 3 tablespoons lemon juice goji berries and blend briefly until they begin to 1/4 cup + 2 tablespoons coconut sugar break down but keep some texture and see bits 1/4 teaspoon vanilla extract of the goji berries. Spread the filling over the 1/4 cup melted coconut oil crusts (as I said above, there will be more crust 1/3 cup goji berries than filling). Chill in the freezer for 8-12 hours. Peel away the silicone moulds and transfer to the fridge for at least 6 hours.
Filling
SAUCE 1 1/4 cup diced strawberries 2 pitted dates, chopped 1/4 cup goji berries
Blend the strawberries and dates in a food processor or blender until smooth. Transfer to a bowl and fold in the goji berries. Set aside for at least 20 minutes. The berries will soften. Spoon over the cheesecakes before eating.
CREAMY GARLIC ZUCCHINI ROLLUPS These zucchini rollups are easy to make and are full of flavor. They’re a perfect snack but also make a fun appetizer when you’re entertaining guests. 1 zucchini, thinly sliced lengthwise on a mandolin
Creamy Garlic Filling 2/3 cup pumpkin seeds, soaked for 4 hours, drained and rinsed well 1/4 cup tahini 4-5 tablespoons lemon juice 2 tablespoons water 1 large clove garlic 1/4-1/2 teaspoon Himalayan salt ---1/3 cup chopped parsley Process all but the parsley in a food processor until it forms a paste. You will need to scrape the processor down and blend again. Add the parsley and process very briefly to combine it leaving flecks of green.
RAW CHOCOLATE SUPER FOOD SOFT SERVE This a super tasty way to get a dose of super foods and it looks delicious too which is just as important. The soft serve uses chaga tea which is a powerful mushroom that grows in northern climates including Canada and I’m lucky to have a dad who harvests it. You can buy it in any health food store these days. It comes in a powder or small chunks and you brew a tea from it.
Serves 1-2
1/4 cup chaga tea, chilled 3 large frozen bananas 2-3 tablespoons cacao powder 2 tablespoons hemp seeds 1 tablespoon maca powder 1 tablespoon lucuma powder
Blend the first set of ingredients until smooth in a high speed blender or a food processor. Just DON’T over process or it will start to get too melty. Add the cacao nibs and blend for a few seconds to break them down.
1 tablespoon mesquite powder 1 tablespoon coconut sugar Pinch of celtic sea salt --------2 teaspoons cacao nibs
Eat immediately. I drizzled the chocolate sauce recipe from my Sweetly Raw Desserts book. It adds a special touch but isn’t necessary.
NOTES: • Brew up a large batch of chaga to drink and use in smoothies! • Make sure the bananas are fully ripe, with brown spots. Make sure to peel them and break them into chunks before freezing. • The salt brings out the flavours even more and also adds minerals. Don’t be afraid of this healthy salt.
1/4 cup melted coconut butter 2 tablespoons melted coconut oil 1 tablespoon sunflower seed butter (or nut butter of choice) 2 tablespoons ground xylitol* A few drops of stevia, to taste 2 pinches of salt
----------1/2 cup toasted coconut flakes** 1/3 cup shredded coconut 1/4 cup pumpkin seeds 2 tablespoons sunflower seeds 2 tablespoons hemp seeds 1 tablespoon sesame seeds
Whisk together the first set of ingredients in a bowl. Add the second set of ingredients and stir to combine. If the mixture gets too cold it will start to firm up so just set the bowl over a pot of hot water for a few minutes while stirring to loosen. Spread the mixture (as thick or thin as you want) on a parchment paper lined pan. Chill in the fridge or freezer until firm, about 30 minutes. Break into pieces and start snacking!
RAW COCONUT CRUNCH BARK Here’s a tasty snack that is low in sugar and is super nutritious. I’ve been craving crunchy things lately, so created this bark to munch on when I need a little “something” whether its morning, afternoon, or evening (and if won’t keep me up at night).