Amber Approved Magazine Winter 2016/2017 by Amber Approved Magazine

To subscribe to this magazine, please visit http://www.AmberApproved.ca

Issue 13 winter 2016/2017

In This Edition FOOD AND MOODS

DR.MELINA ROBERTS

HOW TO START TRAINING AGAIN

AFTER TAKING A BREAK

REDUCING HOLIDAY STRESS

DR. HEATHER

STAY COZY, STAY SAFE

CINDY CROSBY

WELCOME TO YOUR FEEL GOOD HOME

ANDREW MACKIE

LOWEN’S NATURAL SKIN CARE

JUICING FASTING CLEANSING DETOXIFYING

THE JUICE SHOP

HOLIDAY COCKTAILS

GLUTEN FREE CLAGARY

LOCAL HOLIDAY GIFT GUIDE

BRITTANY BRANDER

HOLIDAY RECIPES

WHEAT FREE MOM

THE YYC CELIAC HOLIDAY RECIPES

HOLIDAY BAKING FOR CHRISTMAS AND VALENTINE’S DAY

@AmberApproved www.AmberApproved.ca

Cover Shot: Jennifer Brazil Graphic Design: Fierce Web Designs Stock Photos from ShutterStock

Happy Winter! I hope your holiday season is building up with excitement. I am really excited to present a fresh magazine full of amazing content for the chillier months of the year and the Christmas season. Wishing you Happy Holidays and all the best in the new year.

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 resonsibility for content or advertisement. No representation is made as to the accuract hereof and is produced subject to errors and omissions.

Food and Moods Does what you eat affect your moods? It sure does! There are four contributing factors to food affecting moods:

1. Our body manufacturers neurotransmitters within the lining of the digestive tract. These neurotransmitters, specifically serotonin, travel into the bloodstream, pass the blood brain barrier into the brain and directly affects our brain function, moods, and sleep-wake cycles. We need to be eating foods that support proper digestive health, so that we can support the manufacturing of neurotransmitters, hence support brain function and improve our overall moods.

2. There is a direct connection between the gut and brain through the lymphatic system. About 80% of the lymphatic system is housed in the digestive tract. A new discovery has recently been made that has found lymphatic vessels directly connecting the lymphatic system to the brain. This means that if there are toxins or chemicals getting into the lymphatic system from the digestive tract, then the central nervous system can be vulnerable to circulating toxins, and can affect brain function. This shows the link between digestive health, our immune system and brain health through the lymphatic system.

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.

3. Blood sugar altering substances affects moods. Refined sugars like candies or processed carbohydrates like bread, pasta and pasteries which just turn into sugar as soon as you eat them. These substances cause a quick, feel-good response but lead to a bigger crash in blood sugars and adrenal function creating a fatigue situation and a dependency on these substances.

4. Food additives such as MSG (monosodium glutamate) or aspartame can alter brain chemistry and moods. MSG is an excitotoxin, meaning that it overexcites cells and leads to cell damage and cell death. Short-term symptoms of MSG include numbness, tingling, burning sensation, chest pain, difficulty breathing, headaches, nausea, rapid heartbeat, drowsiness or weakness. Aspartame is an artificial sweetener, which breaks down in the body into a neurotoxin, meaning that it is toxic to cells of the nervous system. Often ingesting aspartame can lead to headaches, migraines, nausea, abdominal pains, fatigue, sleep problems, vision problems, anxiety attacks.

Here are four ways to improve our moods by the foods we eat: 1. We can support proper digestion by laying the foundation of a healthy microbiome in the digestive tract with high-quality probiotics. We can eat healthy, nutrient-dense foods from the earth and stay away from inflammatory foods such as wheat, cowâ&#x20AC;&#x2122;s dairy and refined sugar. This will support better digestion and the manufacturing of neurotransmitters.

2. We can decrease the toxic load on the body by trying to eat organic, non-GMO, real, unprocessed foods. This will decrease the congestion in the lymphatic system.

3. We can avoid these blood sugar crashes by avoiding white refined sugar and decreasing grains that turn to sugars rapidly. This will decrease those extreme highs and lows in moods caused by the rapid increase and decrease in blood sugars.

4. The best way to address avoiding food additives is to read through labels and avoid foods with mood altering additives such as MSG and aspartame. This will decrease the effects that many food additive chemicals have on our brains.

One of the worst things besides starting an exercise program for the first time is restarting an exercise program. Life happens, stuff comes up and you put your physical and mental well being on hold. Now its time to start back up, but you are nervous about being at a lower level than you were before you took that break. I can’t tell you how many times potential clients tell me they will start up in a month or two once they get into better shape to see me. Seriously? You know it’s my job to get you in better shape and make sure you progress properly and don’t hurt yourself. Below are some simple ways to ease back into a training program after a hiatus, so you can be in good enough ‘shape’ to start seeing me...

1. Ease into it Keep overall volume low. Start with two days per week for thirty or forty minutes, and slowly increase that as your body responds. Just don’t go back to what you were doing before the break, your body needs time to adjust to the new workload and adapt. If you take it a bit easy the first couple weeks you will be back to your previous level in no time.

2. Incremental progression After the first one or two weeks, slowly build up the session’s volume or add another day per week. A tiny increase each session will lead to big results over time and you will be less likely to break down or become too sore.

3. It’s not just about the gym The meathead in me cringes typing this but its true. Going for walks after dinner, partaking in a social sport league or mountain biking are all great ways to get moving again without needing to pump some iron. All of this activity will add up to improve your overall conditioning.

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4. Strength movements Now the meathead in me is happy again. Functional full body movements (e.g. squats or deadlifts) done with relatively low volume should be your main focus. As long as they are technically sound and performed safely. Once you can do these properly you can look to add extra work like circuit training.

5. Get some skin in the game To ensure you make progress and donâ&#x20AC;&#x2122;t fall off the consistency train again, you should look at hiring a coach to keep you accountable and the payment will force you to not miss sessions. A qualified and experienced coach is a valuable asset, I would highly recommend not going for discount trainers, or even worse your friend from college who read that magazine that one time.

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 scotchâ&#x20AC;Śneat.

The Christmas Season can be fun...but as we all have experienced it can also be marked by too many commitments and stress. As a chiropractor I emphasize the connection between emotional stress and physical health. If the stress climbs too high it can negatively affect our physical health, causing you to be sick through the holidays. I love the Christmas Season and will give you “10 Holiday Stress Busters” that my patients and I use to keep feeling healthy and positive through the season.

Wishing each of you a Joyous Holiday Season and a Happy New Year! – Dr. Heather

587-353-4569

Check in with your Chiropractor (Me, wink wink) Chiropractic adjustments reduce spinal dysfunction thus allowing your body to better able cope with the stress of the season. In turn your immune system can function more efficiently.

Maintain a Healthy Diet Eat healthy snacks before the party, limit tempting food favourites to one per event, and design festive fruit trays for your get-togethers.

Exercise Aerobic exercise reduces stress hormones. Be creative and festive - Try ice-skating outdoors, or walk around your neighbourhood to see the holiday lights.

Avoid Holiday Debt Create holiday budget and stick to it...Shorten some of your gift list with some gift exchanges and host a holiday pot-luck.

Stay Flexible People often have unrealistic expectations for the holidays, particularly how family members will interact. This is a major source of holiday-related stress. This year keep an open mind and adapt quickly when things do not go as planned.

Keep it Simple Relaxed fun is more important than perfection. Simplify meal planning, make dishes ahead of time and reheat, as well as ask each guest to bring a dish.

Be Organized Make lists for groceries and gifts – and stick to them. Make a packing list if traveling and pack a couple days before. Allow extra time for travel.

Start Early Shop early to avoid lines and chaos. Don’t wait until the last minute to mail gifts. Shop online early for free shipping and/or promotional offers.

Appreciate What You Have Stop to smell the roses. Remember that the holidays only come once a year – and that each year is a true gift. Appreciate the simple things that you may be taking for granted.

Take a Break Take time out to do the things you enjoy. Preventing stress-related illness should be a priority. Treat yourself to a massage, an hour alone with a good book, or a dinner out. Adequate SLEEP is imperative.

STAY COZY... Fuzzy Socks!! The softer the better, and donâ&#x20AC;&#x2122;t forget to pick the loudest, craziest, most colorful patterns you can. Layers!! Layer yourself in warm, comfy clothing. Leggings come in all kinds of patterns and materials including fuzzy linings, and super soft materials. Sweaters and Hoodies are super comfy and help to keep you warm whether you are inside or outside! Blankets!! You can never have enough blankets. Blankets not only keep you warm, they add texture, luxury and color to you winter decorating!

Hot Drinks!! Teas are so popular today, and HOT COCOA is a seasonal favorite. They both come in many different flavors and blends. White, green, red, black, herbal, organic, glutenfreeâ&#x20AC;Śthere is a tea to suit your mood and your health needs. Milk Chocolate, dark chocolate, white chocolate, sugar free, flavored - donâ&#x20AC;&#x2122;t forget to add some peppermint flakes, caramel drizzle, or some mini-marshmallows to your hot cocoa! Baking!! Nothing warms up your house like a day of baking, literally and figuratively! Heat from the oven, delicious smells, and tasty treats make baking an all-time family favorite tradition to keep!!

But while we are decorating for the holidays, and trying to stay warm in the cold and snowy weather, we need to keep a few safety tips in mind!

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STAY SAFE... FURNACES & FIREPLACES: - Have your furnace inspected. This should include fireplaces and chimneys too! - Keep items clear of furnace, vents, fireplaces and wood burning stoves. - Reduce the risk of fire and the danger of Carbon Monoxide poisoning by following some safety tips from the City of Calgary. - Tune in to Shaw’s Fire Log for a flame-free fire! CHRISTMAS LIGHTS: - Keep an eye on your Christmas lights! Do not leave them on when you are sleeping or not at home, and ensure the bulbs aren’t touching anything flammable. - Watch for frayed cords, replace burnt out bulbs, and don’t overload the extension cords or wall receptacles. Always use CSA approved products. - Select the proper lights for outdoor or indoor use. - Consider using a timer, both inside AND outside! - For more great holiday safety tips, check out this article: Holiday and Winter Fire Safety CANDLES: We should all know the following basic Candle Safety Tips: -Do not to leave candles burning unattended, -Watch pets and children around candles, and to -Keep candles away from curtains, papers and other flammable objects. But did you know to apply the following tips: -Keep your wicks trimmed for a clean burn -Place your candles 2 inches apart -Do not move a lit candle. Extinguish it properly and allow the wax to harden. I wrote a Candle Safety Tip Blog for my Real Estate website. Read it HERE!

Happy Holidays Everyone! Stay Warm, Cozy and Safe this winter!

Links and Resources used: http://www.calgary.ca/CSPS/Fire/Pages/Safety-tips/Safety-tips-home/Fireplaces-wood-burning-stoves.aspx https://shaw.ca/shaw-fire-log/?cid=firelog http://www.calgary.ca/CSPS/Fire/Pages/Safety-tips/Safety-tips-for-home/Holiday-and-Winter-Fire-Safety.aspx http://agents.royallepage.ca/cindycrosby/blog

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

Welcome to the first installment of this 6 part series where we will start you on the path towards making your home into your ‘Feel Good’ sanctuary. Over the next six issues you’ll learn all about - Why your home environment is so important in the first place - How to assess where you’re at - Where to get started (yes, I know, it can be overwhelming…) - How to take on the big projects (ie. The full reno, or the new build) - And how to put it all together, so you can take stock at the end of the day and know you are coming home to a place that is clean, safe, healthy and inspiring, for you and your whole family. But let’s start at the beginning… Why is your home environment so important in the first place? Having been in the ‘healthy home’ business for a decade now, I know that this is a tough bridge to cross. If you’re like many people, you’re thinking: I’m cleaning up my diet and eating organic and local foods, I’m exercising, I see leading health practitioners… I’m doing everything right, aren’t I? The answer is, first, congratulations! You’re really starting to make big changes, and I bet you’re feeling better and better. And yes, you’re doing everything right! Almost… There’s only one big piece left in the puzzle: your home. (and by ‘your home’ I mean all the things you touch, breathe, and put on or around your body throughout the day and night. Obviously, your workplace falls into that, but there you might have less control over things. So let’s start with the easy stuff.) When it comes to living healthy, and to preventative health in general, there is a basic principle: reduce the bad things going in, and help the bad things get out (of you…) This is obvious when it’s food. You know it’s going in. But when it comes to the invisible things your body absorbs through your skin, or while you breathe, it’s easier to ignore it, or not to realize it’s happening. Scary fact: Since 1945 over 80,000 new chemicals have been introduced into our homes and our environment. Sadly, very few have been tested for long term health and safety. It is up to you more than ever to be aware of what you’re surrounding yourself with. You might look at that and feel cheated that the powers that be aren’t out there taking better care of you. I prefer to think of it this way: When you have the knowledge, you can take the power into your own hands, and do everything you can to create a world and home where you and your family can thrive! Tune in next month for more detail about how to understand scary words you may have come

across like Offgassing, VOCs, Formaldehyde, Mold, EMFs, Lead & Heavy Metals, and so on. This month, the big lesson I want you to take away is to start treating everything as though it’s food. You know what it’s like to look through the ingredient lists at the grocery store. Start getting into the habit of doing this everywhere. Whether you’re buying a new outfit, a new mattress, skincare products or cosmetics, cleaning or laundry products, or new floors, paint or furniture for your home, you can start taking a deeper look at what’s inside. You might be surprised at what you find. You’ll likely come across a bunch of words and terms you’ve never heard before. You’ll likely also find, unfortunately, that many household products don’t even disclose what’s in them. We’ll get through this and more next time. Until then, start dreaming about your Feel Good Home!

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

Well, it’s that time of the year – time to make the best of the shorter days, colder weather and snow. through frantic preparation for a day that’s over faster than you can snap your fingers. It isn’t hard to tell that I have an opinion, swaying on the negative on Christmas. I’ve never been one for the commercialization of the season and the stress that we seem to heap upon ourselves in preparation (in my case – coping with) for the event and this isn’t my personal soapbox (Did I ever tell you how greatful I am to have a spot here Amber? LOL). In the end, it is what it is so how can we get through it to the best of our ability? Well, I’m a skincare guy. As such, I’d like to touch upon how to keep your skin in the best shape over the season. So why would this time of year be worse than any other you may ask? Well, aside from the drop in humidity and subsequent dryness that typically plagues us denizens of the arid foothills of Calgary, during the holidays many of us imbibe on decadently rich foods and alcoholic bevvies. It becomes a bit of a ‘cheat’ season – maybe using nature’s natural antidepressant (food and drink) as a coping mechanism for the shorter days – who knows but I do have my theories. Anyhow, it may come as no surprise that over the holidays, your can skin become more ‘complicated’ in that it may be drier yet oilier and you break out more than usual. For good or ill, your skin is kind of an early warning system. These changes are a reflection of the changes of your straying from a cleaner diet. Simply put, the more you celebrate, chances are the worse your skin will be for it (not to mention the other systems of your body). So what to do? I’m not saying you’re not allowed to hit up that plate of Nanaimo bars, eggnog, spiced rum etc. but doing so on a regular basis is obviously not going to do you any favors. What I recommend while

you run the gauntlet of parties and family gatherings, you ensure that you keep up with your skincare regimen. Why? Well, since we typically get lax on the diet, likely are also exercising less, it isn’t a stretch that you fall off your skincare maintenance regimen as well. This is a bad idea for a number of reasons. Here’s way: As we do excrete waste materials in our skin, the more rich (but less nutrient dense) foods we consume, the more wastes we are likely to put out and they will accumulate on your bod. This means an even greater buildup of sebaceous oil, dirt, bacteria…you get where I’m going? Then there’s the makeup that may not get effectively cleaned off when it should. Combine all of these elements and you get less than desirable skin. So, to make the best of it - start with moisturizing. This means inside and out. Drink plenty of good ole H2O. It’ll help you excrete those toxins from all that rich food and alcohol and will also help to keep your skin nice and supple. From the outside in, clean off all of that nastiness I spoke of earlier with a solid sulfate free cleanser (like our You Sure Clean Up Nice! – Face and Body Wash) and then make sure you moisturize with an effective lotion and or cream. For these products, I shout the praises of those that have high levels of essential fatty acids (EFAs) in the formulation. EFAs penetrate through your skin and essentially act as a spot treatment to hydrate, address any inflammation/redness and ensure that your outer layer can brave the worst that Mother Nature has to offer. Our biased recommendations are our In Yo Face! Vegan BB Cream and Rub it in Why Don’t Ya Hand and Body Lotion. Hit the season head on and come prepared as ‘the weather outside is frightful’…

Chad - Developer of Lowenâ&#x20AC;&#x2122;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 daughterâ&#x20AC;&#x2122;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.

JUICING FASTING CLEANSING DETOXIFYING Juicing is a healthy way to get all your vitamins, minerals and phytonutrients that your body needs for the day. The benefits of juicing are the keys to giving you a radiant, energetic life, and truly optimal health. Juice provides an excellent way for us to absorb vitamins and minerals, which is even superior to eating whole vegetables, because juicing releases theses nutrients in a highly absorbable form and these nutrients both protect us from disease and boost our health and vitality. Juicing and cleansing helps us tame our sweet tooth, cut our cravings and helps us appreciate the simplistic, natural ingredients brought to us by mother nature. Through a holistic approach, we use the foods we eat as medicine to heal by giving your digestive system a much needed rest from the processed, acidic foods you consume on a daily basis. Experience increased energy, stamina, and mental clarity. Embrace your new radiant complexion and healthy hair and nails! And finally, jump for joy when you finally can management your weight. A juice cleanse is a liquid fast, during which you abstain from solid foods. They can last anywhere from one day to many days. Juice cleanses address the impact of accumulated stress and toxins on one’s overall health, allowing a regenerative and recalibrating process to take place in your body. Juice fasting is the best and safest method to

eliminate toxins while maintaining and rejuvenating your energy levels Cooked foods, concentrated proteins, refined and processed foods prevent the body from healing and regenerating on a cellular level. This leads to all sorts of problems including disease and accelerated aging. On a juice cleanse, it’s what you’re not eating during that period that allows your body to heal. The juice cleanse, is an opportunity for you to take your health and mind-body connection to the next level.

Experience increased energy, stamina, and mental clarity. The juice is micro-nutrient packed and gives the body a boost of clean health. your mind gets a rest from the exhaustion of making food decisions so you can concentrate on life. this is an opportunity to make space, get rid of the junk and clean out for a new look and feel to your life. The juices will build your body’s nutritional reserves and strengthen your immune system. They’ll begin to gently detox your body because they are rich in antioxidants that bind to toxins and carry them out of your system.

DO & DONâ&#x20AC;&#x2122;T Eat Real Food: Processed and fast foods contain chemicals, toxic ingredients, and things that used to be food but have been so mechanically and chemically altered that they no longer resemble anything healthy or nutritionist for the body. Eat Alkaline: Aim for an 80%/20% balance of alkaline to acidic foods in your diet. Alkaline foods include fresh greens, sprouts, other vegetables and fruit. Highly acidic foods include dairy, meat, soda, processed sugars and alcohol. Enzymes and probiotics: Enzymes help you fully digest the foods you eat, leaving your digestive system clean and your body energized. Probiotics create healthy gut flora, which supports better immunity and nutrient absorption. Avoid ALL toxins and allergens. This includes: meat, sugar, wheat (or any kind of gluten), dairy, soy, peanuts, coffee, Alcohol, Tobacco, Recreational Drugs, any artificial colors or flavors, and processed foods of any kind. Stick to whole foods, fruit, vegetables, and gluten-free grains.

At The Juice Shop, our cleanses are customized for you, our Juice are Low Glycemic Index & 100% Organic. Paola Little CHNC, Certified Holistic Nutritional Consultant 1004 Macleod Trail SE Calgary Ab www.juiceshop.ca 403.475.0414 #juiceshopcalgary

At The Juice Shop, we believe strongly in the age-old adage of: “WE ARE WHAT WE EAT”. I began making cold-press juice for myself and my family as a positive lifestyle change, and I started seeing the benefits on all those around me. I then wanted to share these great benefits, which inspired me to create The Juice Shop, a place to provide people a delicious, organic, raw, cold-pressed juice, and contribute to helping one live a “green” and health-conscious lifestyle and Low Glycemic index. My top priority is the well-being of my customers and my community, this is an exclusive organic & environmentallyfriendly business, committed to working with our local farmers as much as possible. The Juice Shop provides only the freshest fruits and vegetables, and our delicious products are nut and dairy free, and easy choice for those who have allergies. Paola Little “The body is a machine, while the mind is an engine”. Juicing is the perfect maintenance program for those of us that occasionally indulge in life’s temptations. So you like to have your cake and eat it too, but it’s what you do afterwards that will really make the difference in how you look and feel.

CHNC, Certified Holistic Nutritional Consultant

1004 Macleod Trail SE Calgary Ab www.juiceshop.ca 403.475.0414 #juiceshopcalgary

Holiday Cocktails Tessa May Marr is the Founder of Gluten Free Calgary, a local, community-powered organization that offers resources and support for those living gluten-free in Calgary and beyond! Visit www.gfyyc.com to check out our weekly recipes, restaurant reviews, gluten-free map, products we love and sign up for our brand new GFYYC Goodie Bag subscription box!

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Last year we wrote about surviving the holidays with your “gluten free”-dom intact (be sure to peek back to last year’s Christmas issue for that) so this year we thought we’d change it up and talk about another prevalent holiday season activity we all know and love. Christmas parties, family dinners, the legendary New Year’s Eve events, romantic Valentine’s Day dinners and even cozy Saturday nights spent curled up in front of a fire all have one thing in common. You’re likely to have a cocktail in your hand. If you’re living gluten-free, you already know you have to watch what you eat – to check the ingredient lists and make some things from scratch. But how often do you consider the ingredients in what you’re drinking? The good news is, there are a lot of cocktail options that are totally safe and gluten-free, so you certainly don’t have to sit on the sidelines and watch all the booze-infused fun happen without you. That being said, there are a few things you’ll need to watch out for.

Here’s the skinny on what you can and cannot guzzle (I mean—sip) this holiday season: Vodka: MAYBE BABY Technically speaking, even vodkas distilled from wheat fall below the 20ppm threshold for gluten and can be labeled gluten-free. Even celiac.com says that all distilled alcohols (including vodka and gin) are gluten-free - unless gluten is added in after distillation. Some Celiacs prefer to only drink vodkas made from corn, potatoes and grapes. You should also make sure that you check to see if flavoured vodkas are glutenfree, as the flavourings may contain gluten.

Gin: MAYBE BABY If you’re a gin-lover, much like our GFYYC Ambassador, Rae Lemke Sprung, you’re in luck, but you must beware. As with vodka, some Celiacs prefer to drink only gin not derived from grains. There are potato and grape gins available! And, as with vodka, if you come across a flavoured gin, make sure the flavour’s gluten-free. Rum: ALMOST ALWAYS AWESOME You know this one is going to come up at Christmas. This is what they spike the eggnog with! Good news for you, rum should be good to go. But never a bad idea to ask the mixologist (or you crazy Aunt Hilda) if you can peek at the bottle. As we noted above, you never can be sure with flavours! Whiskey: RISKY BUSINESS With whiskey, you have to be extra careful! Some manufacturers add a bit of gluten back in during the flavouring process. Uh oh! Celiac Sprue Association recommends drinking sorghum whiskey or sticking to potato vodka/unflavoured rum, so mix your Old Fashioned accordingly. Tequila: GO FOR IT! It’s gluten-free for sure as long as the bottle says 100% agave. Arriba, baby! Beer: MAYBE BABY Beer is an obvious no, being that it’s made with wheat. But before you give up all hope, head to your nearest liquor store or the event bar and inquire about a gluten-free variety (such as Green’s, Glutenberg,). They do exist and a lot of them are actually pretty good! Cider: A-OK If beer is a non-option but you’re craving something cold and bubbly, opt for a cider. All of these are naturally gluten-free and served in a pint glass, you’ll feel just like everyone else (and won’t suffer any unpleasant gluten-induced consequences). Wine: A-OK If you’re a wino at heart (much like myself), rest easy! Wines are all naturally gluten-free so you’re good to consume as many different bottles as you like!

So there you have it. Your gluten-free guide to kicking your heels up this holiday season. Now, turn your attention to your social calendar and start RSVPing! Arenâ&#x20AC;&#x2122;t you thirsty just thinking about it?

YYC Hot Chocolate Fest returns to Calgary for the sixth annual competition to find Calgary’s Best Hot Chocolate! Every February we celebrate the creativity of local businesses, and try their delicious custom hot chocolates available across Calgary. Each hot chocolate is created specifically for the YYC Hot Chocolate Fest, to win the titles of Calgary’s Best Hot Chocolate, and Calgary’s Best Spirited Hot Chocolate! The best part? You can sip with satisfaction all month long knowing that proceeds from each hot chocolate sold will benefit the programs and clients of Calgary Meals on Wheels, serving anyone in Calgary with nutritious and affordable meals. Visit www.yychotchocolate.com for a full list of hot chocolates, participating locations, and to search for our dairy free, gluten free, and vegan options!

Local Holiday Gift Guide: 10 Gifts Perfect for Everyone On Your List The leaves have fallen off their branches and the snow is starting to fall. Store shelves are stocked with holiday-themed decorations and Christmas tree sugar cookies are on their cooling racks. So it’s now time to start thinking about the holiday season. Whether you are a buy-all-the-Christmaspresents-in-November shopper or an oh-no-it’sChristmas-Eve-and-I-have-nothing shopper, I have curated a list of 10 gifts from local creatives, designers and businesses to help you get the best present for everyone on your list.

Soma Spa & Hammam Treat your significant other or the relaxation guru in your life to Calgary’s only hammam experience. Hammam is a Turkish cleaning ritual that involves a cleaning foam wash, salt scrub and body massage. This treatment will draw out impurities, increase blood circulation, releases toxins and relaxes your mind and body. (P.S. You can book a Couples Hammam, perfect for Valentine’s Day!) Soma Spa also uses Lowen’s Skin Care in many treatments, so be sure to pick up a couple goodies from this great local company, too! Find it: www.somacalgary.com

Femmebroidery Femmebroidery is a line of hand-stitched goods created by Maria, the embroiderist behind the company. These hoop art pieces are inspired by pop culture, wildlife and lots of humour. You can view her entire collection on Etsy. Find it: www.etsy.com/ca/shop/Femmebroidery

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dignify dignify sells a gorgeous line of ethically-made, fair trade kantha quilts. Kantha quilts are textiles that have been hand-stitched using six layers of reclaimed sari cloth. This company works with a boutique in Bangladesh that employs vulnerable and at-risk women in meaningful, sustainable work.

Maple and Oak For the person in your life with a flair for fashion, check out Maple and Oak Designs. Leonie, the talented designer behind this fun brand, creates fashion accessories made from vintage, reclaimed and retro fabrics. Everything is handmade and very unique. Find it: www.mapleandoakdesigns.com

Find it: www.shopdignify.com

SPUD Calgary Plant Brighten up a dreary, snowy day with a terrarium from Plant. Located in historic Inglewood, Plant carries products - from terrariums to gardening supplies for green and black thumbs alike. You can also pick up some supplies and vintage goods for the nostalgic person in your life. Find it: www.plantterrariums.ca

Calgary Heritage Roasting Co. Is there anything better than enjoying a good cup of coffee on Christmas morning? Other than opening presents and Christmas breakfast, of course not. Calgary Heritage Roasting Co.will delight the coffee lover in your life with single roasted bags to subscriptions to at-home roasting kits. Find it: www.calgaryheritageroastingco.com

Owl’s Nest Books Have a voracious reader in your family or friend circle? Check out Owl’s Nest Books. Located in Britannia, this bookstore is Calgary’s longest established bookstore. The outfit carries books for both adults and kids. Find it: www.owlsnestbooks.com

Spread the healthy eating love around with SPUD! SPUD makes it so easy to eat healthy with their online grocery store filled with local, organic foods and products. To send a gift, simply fill out some information about you and the recipient, indicate amount, choose a cool image for the gift and that’s it. Find it: www.spud.ca

Mind the Minimal For the minimalist lover in your life, Mind the Minimal creates the gorgeous line of handcrafted concrete home decor pieces. Her collections come in different sizes and shapes and look perfect perched atop a mantle, resting beside your computer or completing your table centrepiece. Find it: www.mindtheminimal.com

Skwiik YYC Move over heavily-scented and synthetic bath and body products, and say hello to this line of truly natural and effective products from Skwiik (pronounced “squeak”). Products are made with a unique blend of butters and oils and the scent will remind you of last year’s hike through the Rocky Mountains. Find it: www.skwiik.ca

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.

Christmas Tea Bread Makes 2 1/2 loaves, or 4 mini loaves

1/2 cup dried prunes, chopped into small pieces 1/2 cup dried cranberries 1/4 cup dried cherries, chopped 1/2 cup dates, chopped into small pieces 1 1/2 cups brewed hot tea ( I used chai tea but earl grey or another strong flavoured tea would work good too) 4 Tbsp maple syrup 1/4 cup orange juice 1/2 cup canola or vegetable oil

1 1/2 cup gluten free flour blend (I used Robin Hood flour but Bob Red Mills 1 to 1 would work also) 1 tsp each baking soda and baking powder 1/4 tsp salt 1/2 tsp each cinnamon, cardamon, nutmeg and ginger ( you could also switch it up and use dried lemon and orange peel instead) 1/2 cup raw walnuts 1/2 cup raw pumpkin seeds

In a small bowl combine the hot tea with the dried prunes, dates, cranberries and raisins. Let sit for an hour. Preheat oven to 350 degrees. In a medium bowl whisk the gluten free flour blend, spices, salt, baking soda and baking powder. In a stand mixer add the orange juice, maple syrup and canola oil and mix. Add the dried fruit tea mixture including all the liquid and mix again. Add all the dried ingredients and mix on low speed. Add the nuts and seeds and mix again. Pour the batter into lined mini loaf pans. Bake in the oven for 45-50 minutes. Remove and cool.

Flourless Chocolate Torte 9 oz dairy and gluten free dark chocolate squares 3/4 cup canned coconut milk (make sure you are only getting the thick coconut milk and not the coconut water) 1 tsp good vanilla 6 large eggs 3/4 cup coconut sugar 1/4 cup ground almond flour 1/4 tsp sea salt

Preheat oven to 400 degrees. Line a springform pan with parchment paper both the bottom and sides of the pan.

Bake in oven for 22-25 minutes. Let cool on wire rack for an hour and then place torte in refrigerator to set overnight.

In a food processor add the chocolate and process until finely chopped.

You can serve it this way with whipped coconut cream and fresh fruit or you can glaze the Torte additionally with a chocolate glaze.

In a small saucepan heat up the coconut milk on medium heat. Pour the hot milk over the chopped chocolate and process until mixture is smooth. Add the almond flour, vanilla and salt and pulse 4-5 times. In a medium bowl use a hand mixer to beat the eggs with the coconut sugar. Beat on high for 3-4 minutes. Add the melted chocolate mixture to the eggs slowly while on low speed. Pour chocolate batter into lined springform pan.

Melt on low heat 1/2 cup Enjoy life chocolate chips with 2 Tbsp coconut oil. Stir until smooth. Let cool for 5 minutes and then pour warm chocolate over Torte and down sides. Place in fridge for an hour to set.

Serve. Enjoy!

Fruit Tart TART CRUST 2 Tbsp coconut oil, melted 2 Tbsp maple syrup 1/4 cup sliced raw almonds 1/2 cup unsweetened coconut 1 1/2 cup almond flour 1/4 cup coconut flour 1/4 tsp sea salt CASHEW BUTTER FILLING 1/2 cup cashew butter 2 Tbsp maple syrup 1/4 tsp sea salt 1/2 tsp good vanilla 2 tsp fresh lemon juice

INSTRUCTIONS TART CRUST

In a food processor add the sliced almonds and the unsweetened coconut and pulse 3-4 times. Add the almond flour, coconut flour and sea salt and pulse 3 times. Add the melted coconut oil and maple syrup and process until all is combined. Spread Crust ingredients evenly into a large round Tart pan with a removable bottom. Lightly press tart crust up sides of tart pan and bottom evenly. Place pan on refrigerator to set. At least an hour or overnight. CASHEW BUTTER FILLING

FRESH FRUIT TOPPING 1 container strawberries, sliced 1-2 containers raspberries Optional- 3 Tbsp pomegranate seeds Optional chocolate glaze- 1 Tbsp coconut oil and 1/4 cup Enjoy Life dark chocolate chips

In a stand mixer add all ingredients and beat until smooth. Spoon filling over the crust and refrigerate for at least 30 minutes. FRUIT TOPPING

In a stand mixer add all ingredients and beat until smooth. Spoon filling over the crust and refrigerate for at least 30 minutes.

Mini Gingerbread Cupcakes 1/2 cup Earth Balance vegan (soy free) “butter”, softened 1/2 cup less 1 Tbsp, coconut sugar 1 large egg 2 Tbsp coconut milk 1/3 cup organic molasses 1 cup Robin Hood gluten free flour blend

1/2 cup water 1/2 tsp each cinnamon, cardamon, nutmeg and ginger or use 1 tsp pumpkin spice and 1/2 tsp ginger 1/4 tsp salt 1/2 tsp each baking soda and baking powder

Preheat oven to 350 degrees. Line 12 mini muffin pan with paper liners. In a stand mixer add vegan “butter” and beat until light and fluffy. Add coconut sugar and mix well. Add egg and molasses and continue beating. Scrape sides of bowl to make sure all is incorporated. In a medium bowl whisk the gluten free flour, spices, salt, baking soda and baking powder. Add dry ingredients to wet. Add the coconut milk and the water to mixture and mix well. Use a small ice cream scoop to drop batter into lined mini muffin cups. Bake in oven for 12-15 minutes. Remove and cool. Optional frosting 1 1/2 containers of Daiya vegan cream cheese 1/4 tsp cinnamon 1-2 Tbsp coconut milk powder 1 Tbsp maple syrup In a stand mixer or use a hand held mixer beat the ingredients until smooth. Icing is now ready to use for Cupcakes.

EGGNOG COOKIES 2 ½ cups of gluten free all-purpose flour (my favorite is cup for cup) 1-teaspoon baking powder 1 ¾ teaspoon cinnamon ¼ teaspoon nutmeg ¼ teaspoon ground cloves ½ teaspoon sea salt ¾ cup of coconut oil 1-cup coconut sugar 2 eggs 1-tablespoon rum extract

1. Preheat oven to 350 degrees and line a cookie sheet with parchment paper 2. In a large bowl or mixer, cream together the coconut oil and coconut sugar together until creamy and fluffly (this takes about 1-2 minutes) 3. In a medium sized bowl combine all dry ingredients and whisk to combine 4. After the coconut oil and sugar have been creamed beat in your eggs and rum extract 5. Begin to add in your dry ingredients about a 1/3 at a time until well combine and the dough begins to form a ball. 6. Remove dough from bowl and form into a disc, and refrigerate for about an hour ( if you try to roll out this dough before doing so then it will stick to everything and it will be impossible to handle) 7. After the dough has had time to cook place on a clean piece of plastic wrap and place another piece of plastic wrap on top and begin to roll out the dough until it is about ¼ of an inch thick. 8. Using cookie cutters of your choosing, dip them in some tapioca starch and cut out your cookies and place them on your prepared cookie sheet leaving about a ½ an inch in between each cookie. 9. Bake for about 7-10 minutes or until golden brown and remove promptly from the oven, allowing to cook on the cookie sheet for several minutes before moving to a wire wrack to cool completely.

GINGERBREAD LOAF 1 ¾ cup of gluten free all purpose flour 2 teaspoons ground cinnamon ½ teaspoon cloves 2 teaspoons of ground ginger 1-inch nub of freshly grated ginger ¼ teaspoon of nutmeg 1-teaspoon seat salt 1-teaspoon baking soda ¾ cup of coconut sugar ½ cup of coconut oil, room temperature 1-teaspoon pure vanilla extract 2 eggs ½ cup of unsweetened applesauce ½ cup of plain unsweetened coconut yogurt (I like yoso brand) 1. Preheat oven to 350 degrees, and with a little coconut oil grease a 9x5 inch loaf pan 2. In a large bowl cream together your coconut oil and coconut sugar until creamy and fluffy 3. In a medium bowl add in all dry ingredients (flour, spices, baking soda, sea salt) and whisk to combine 4. Beat in the eggs, vanilla, apple sauce and coconut yogurt into the coconut oil sugar mixture until combined and the begin to add in all your dry ingredients a 1/3 at a time until just combined (do not over mix or you will end up with a tough and heavy loaf) 5. Pour batter into your prepared loaf pans and bake for 45-50 minutes or until a toothpick inserted in the center of the loaf comes out clean. 6. Allow loaf to cool on a wire wrack.

CHILI CHOCOLATE TORTE Perfect for that special Valentine

3 ounces of dark chocolate (I prefer to use enjoy life foods as they are certified gluten and dairy free) ½ cup of cacao powder (not to be confused with cocoa powder) ½ cup of coconut sugar 1/2 cup of coconut oil 1-teaspoon sea salt ¾ teaspoon of cayenne pepper 3 eggs 1. Prepare a round 8 inch cake pan by greasing with a little coconut oil and lightly dusting with some cacao powder, preheat your oven to 300 degrees 2. Over double boiler melt your dark chocolate and coconut oil together over medium heat. 3. Once coconut oil and chocolate are melted, remove from heat and let cool for 1 minute, then add in your eggs, cacao powder, cayenne pepper, salt, coconut sugar, and whisk until the mixture is nice and smooth. 4. Pour into your prepared cake pan and allow to bake on the middle wrack for about 2530 minutes 5. Allow to cool in pan for 10 minutes and the flip out onto a wire wrack to finish cooling (this can be served warm if desired). Top with a light dusting cacao powder and serve.

ABOUT Chelsea Moffat is a celiac focused food blogger, born and raised in Calgary, Alberta and has been providing Calgarianâ&#x20AC;&#x2122;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.

RECIPE INSPIRATION The holidays and winter are such a special time for myself, the recipes here are ones that are representative of my childhood baking experiences this time of year. The spices used, are all ones that when the cookies and loafs start to bake I am immediately taken back to my early years baking at my Grandmaâ&#x20AC;&#x2122;s. The flavors are cinnamon, cloves and ginger, and are so very true to the season. I am so excited to be sharing these treasured recipes with you all.

Twitter & intstagram: @theyycceliac Photo credit on instagram and twitter: @alexmborov