The Good Life September/October 2014 by Nature's Fare Markets

THE The Magazine of

LIFE

Natureâ&#x20AC;&#x2122;s Fare Markets Live well. Live organic.

September/ October 2014

Reconnecting

iw th

Nature

Researchers are weighing in â&#x20AC;&#x201C; technology is making us fat

Time to Power Down

The Importance of Play

How To Make REAL Changes to Your Diet

Adventures in Learning

THE

Good Feature

4 Reconnecting With Nature Researchers are weighing in – technology is making us fat

Good to our Planet 9 Time to Power Down 23 Adventures in Learning

Good Health 10 13

Focus & Organize Your Mind

The Importance of Play By: Claire Volpatti

Mushrooms of Immortality By: Paul Stamets, dsc

Health, Happiness, & Balance for Autumn By: Karlene Karst, rd

Good Fitness

Fit Tip

Boot Camp By: Rhonda Catt

September/October 2014 events

contents

LIFE

September Flyer Sale (starts) September 4

Thursday

All Stores Kilgour September 5 Friday Vernon Lecture: “Omega-3 Brain Power” with Karlene Karst from Sea-licious September 9 Tuesday Langley Ask the Nature’s Fare Nutritionist: Lisa Kilgour September 17 Wednesday Penticton Flyer Sale (starts) September 18 Thursday All Stores st Event: 21 Anniversary Celebration & Sale September 19 Friday Kamloops, Kelowna, Penticton, Vernon, West Kelowna September 20 Saturday All Stores September 21 Sunday Langley Lecture: “Look Fabulous and Feel Great” with Lorna Vanderhaeghe September 23 Tuesday Vernon: Best Western Lodge September 24 Wednesday Kelowna Lecture: “The Turning Point” and “Creating Resilience in a Time of Extremes” with Gregg Braden September 25 Monday Penticton: Cleland Theatre September 27 Wednesday Vernon: Sparkling Hill Ask the Nature’s Fare Nutritionist: Lisa

Good Nutrition 7 Consumer Kids

What we’re Eating

Pumpkin Seeds + Recipe: Pumpkin Seed, Honey & Quinoa Granola

The nature’s Fare Nutritionist

How To Make REAL Changes to Your Diet By: Lisa Kilgour, rhn

In every issue

3 Noteworthy Notions 26 Good Question 27 Nature’s Fare Markets Update

October Live Inspired Month October 1–31 All Month All Stores Flyer Sale (starts) October 2 Thursday All Stores Lecture: “The Dynamic Duo for Fighting Heart Disease” with Dr. Gifford Jones from Preferred Nutrition October 7 Tuesday Penticton: Cleland Theatre October 8 Wednesday Kamloops: Coast Hotel October 9 Thursday Langley Event: Live Inspired Day October 22 Wednesday All Stores Flyer Sale (starts) October 23 Thursday All Stores Dates subject to change. See store or online for event details.

2 | September/October 2014 100%

Noteworthy Notions Supplement

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Your Brain on Nature

Chasing Ice

—by Eva M. Selhub & Alan C. Logan

In the spring of 2005, acclaimed environmental photographer James Balog headed to the Arctic on a tricky assignment for National Geographic: to capture images to help tell the story of the Earth’s changing climate. Even with a scientific upbringing, Balog had been a sceptic about climate change. But that first trip north opened his eyes to the biggest story in human history and sparked a challenge within him that would put his career and his very well-being at risk. With a band of young adventurers in tow, Balog began deploying revolutionary time-lapse cameras across the brutal Arctic to capture a multi-year record of the world’s changing glaciers. Chasing Ice is the story of one man’s mission to change the tide of history by gathering undeniable evidence of our changing planet.

In Your Brain on Nature, Harvard physician Eva M. Selhub and naturopath Alan C. Logan explore the scientific discoveries related to the way in which nature immersion and deprivation can work for or against us in our health and well-being. They also examine the ways in which a contemporary disconnection from nature, driven in part by screen-based technology, may be shaping broad environmental attitudes and diminishing legitimate pro-environmental efforts.

the good life The Magazine of Nature’s Fare Markets | 3

GOOD

Feature

Reconnecting With Nature Researchers are weighing in – technology is making us fat What do you tend to do when you take a break? Watch TV? Play a video game? Maybe catch up on social media feeds? Studies are showing it’s time we all turned off our gadgets and got up close and personal with nature again. 4 | September/October 2014

Today more than 90% of the world’s population lives in cities. Compare that to the 19th century when only 3% of people lived in cities and it’s easy to see the shift from rural to urban living. Tokyo, the world’s largest city, has a population of 35.5 million people, which is greater than that of the population of Canada. People tend to migrate to cities in search of opportunity. Jobs are more readily available, the amenities are more appealing, healthcare is better, and there are more options for education. While the benefits of city living are many, urban dwellers lack one major perk – access to green space and the outdoors. According to statistics, Americans spend 95% of their time indoors or in their vehicles. Between commuting to and from work and then spending the work day indoors, it’s not hard to fathom that the majority of urbanites spend very little time connecting to nature. With Canada’s obesity rate tripling in the last 30 years and a shocking 31% of Canadian kids considered obese, there is a great need to change our sedentary lifestyles. On average, children spend six hours watching television per day but only six minutes outside participating in outdoor activities. The Canadian Physical Activity Guidelines recommend that children between the ages of 5 and 17 get at least 60 minutes of physical exercise each day. Sadly, only 5% are currently meeting that expectation. As children age it is unlikely that they will develop healthier habits, meaning that if current trends remain the same, by 2040 70% of adults will be overweight. Along with the trend towards urbanization is the growing use of technology. Computers, tablets, smart phones and the like are increasingly available to all individuals. As a result, Canadians are more “plugged in” than ever. Surfing the internet, watching movies or TV shows, and playing video games has, for many people, replaced outdoor activities like walking, cycling, and playing sports. Research shows that over the last 50 years there has been a 50% decline in the amount of time people spend outside in green space. Further research shows that children between the ages of 8 and 18 spend more than 67% of their time connected to some sort of technological device.

Coined as “The Big Disconnect” by CottageCountry.com, a supporter of the David Suzuki Foundation, the increasingly limited amount of time humans spend in nature is the result of problems like increased obesity, anxiety, restlessness, poor concentration, and high blood pressure. The good news is that even just a few minutes

Top 5 Benefits of Immersing Yourself In Nature 1. Lower Blood Pressure People who spend time in nature are more likely to be more active than those who do not. Walking, running, hiking, and other outdoor activities help keep our hearts fit and healthy, which keeps blood pressure low. 2. Reduced Anxiety & Stress Nature’s calming effect helps to reduce anxiety and stress. Being in nature alleviates our brain’s need to react to a thousand different stimuli. Reducing this pressure also helps to minimize harmful stress. 3. Boost Immunity Japanese research has shown that white blood cell counts increased in research subjects who spent two to three days in nature. Additionally, those blood cell counts stayed elevated for thirty days after their trip. 4. Reduce Feelings of Anger or Depression Mother Nature is so effective at reducing feelings of anger and depression that major cities are turning to her to help reduce crime rates. Studies have shown that cities that have planted community gardens, trees, and other plants in high crime areas have seen a reduction in the number of offenses. 5. Increase Energy, Creativity & Generosity Allowing our brains time in nature to decompress from our daily lives opens the door to creative thinking. Without the clutter of everyday stimulus we are also able to be more kind and generous towards others.

spent in nature each day can have positive repercussions. Besides encouraging exercise and reduced screen time, just simply being in nature has an energizing and restorative effect on our bodies. Numerous scientific studies have shown that people who spend more time in nature are overall happier and healthier overall. 90% of people report that they have more energy after finishing an outdoor activity. In fact, being outside for just 20 minutes substantially boosts energy levels. Furthermore, being in nature helps rejuvenate and relax our bodies. Two thirds

of people say that when under stress they would choose to retreat to nature to find calm and balance. Spending two minutes in a green setting has the ability to reduce stress levels. Spending two hours in nature helps to improve memory and attention span. Nature is also linked closely to immune function and the more time one spends in nature the more resilient one is to illness. Amazingly, studies have shown that spending two days in nature increases the count of cancer fighting cells by 50%. A study conducted by the University of Essex focused on analysing the effects of nature on 1,252 people. Half of the individuals were exposed to five minutes of nature each day, while the other half were not. The activities included walking, gardening, boating, fishing, horse riding, and farming. The positive health effects shown by the group spent in nature were many, including lower blood pressure, reduced anxiety, and a general feeling of wellness and contentment. The researchers continued on to recommend that green spaces should be used for therapy purposes, office buildings, urban areas, and educational spaces. Time spent outdoors also has an effect on our creativity. Being surrounded by nature, away from urban stimulus allows our brains to relax, affording more opportunities for creative thinking. Reacting to threats, loud noises, and other people is hard on our brain and takes a lot of effort. To determine the effect that nature has on creative thinking, the University of Kansas gave two groups of backpackers the Remote Assistance Test. The test, which measures creativity, was given to a group of 60 backpackers immediately before they ventured into the wilderness. Next, the test was given to a second group of 60 backpackers four days into their trek. The second group scored nearly 50% higher than the first, regardless of age or gender. The greatest impacts of sedentary lifestyles are on young people. It is up to the older generations to express the importance of connecting with nature, especially in a time when people are moving towards a more urban existence.

the good life The Magazine of Nature’s Fare Markets | 5

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“I never would have imagined that there’d be so much technology involved in maintaining the qualities that are in the plants.” In our state of the art laboratories, we use “mass spectrometry” to test for over 400 substances. Mass spectrometry can test at the molecular – even atomic – level, detecting environmental pollutants such as pesticides, herbicides, and fungicides, as well as heavy metals and other undesirable substances.

We have never grown anything GMO on Natural Factors farms. We make sure to choose true “species” non-GMO seeds for our seedlings, and we participate in seed saving programs. What people just like you have said after visiting our farms:

“All these incredible products start with this amazing soil. I’ve never seen soil so rich and full of nutrients before!” “The quality of the crops are outstanding. And because they’re organic, I know they’re non-GMO.” The 100% organic, non-GMO nutrient-rich plants grown on Natural Factors farms are harvested at their peak and immediately raw processed at our own facilities, using our proprietary EnviroSimplex® method to retain the vital bioenergetic vitamins, minerals, enzymes, phytonutrients, and antioxidants. We ensure the processing temperature always stays below 48°C (118°F). The end result is raw nutrition from whole plants, capturing all the vibrant energy and goodness of nature. Even when you grow certified organic non-GMO plants, it’s important to test for GMOs and hundreds of other unwanted contaminants. We excel at making sure that every possible test has been conducted to ensure you receive the safest, most beneficial products possible.

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The food industry spends close to $2 billion a year targeting children with their advertising. Often these ads are for unhealthy products that are high in sugar, fat, and salt. Marketers use many methods of advertising to reach children, including TV commercials, social media, smart phones, video games, movies, and TV shows. In fact, studies suggest that major food companies will spend nearly $1 billion in the next year on placing their advertisements in children’s video games alone, which is not to mention all other media vehicles. The average child is exposed to a minimum of six television commercials for unhealthy foods per hour of watching TV. That averages out to be approximately 4,400 to 7,600 commercials per year. The ratio of commercials advertising healthy products to those advertising unhealthy products is 1:16. Marketers are coming up with ways to encourage children to become involved in their advertising, such as asking for “likes” on Facebook and pushing them to share the ad with their friends through social media. Marketers are also using advergames, which are advertisements disguised as games on smart phones or the internet, to entice

young people into supporting their products. Food advertising is prevalent everywhere including billboards, buses, and restaurant signage. Children see these ads daily and are influenced by their content. Marketers work hard to make their products seem cool, fun and exciting in an effort to appeal to the young generation. Research has shown that these advertisements do result in increased preference and consumption of the product, as well as increased “pester power” meaning the amount of times that children request the product from their parents. Children are even exposed to food advertising at school. 62% of Canadian students in grades 7–10 reported that they noticed or had purchased food from vending machines in their schools. 25% of elementary schools report that they have food marketing present in their buildings, and 19% of Canadian schools actually have exclusive advertising campaigns with Coke and Pepsico. The most heavily marketed foods are those that are calorie dense, like carbonated soft drinks, sugary cereals, salty snacks, and baked

goods. Constant exposure to these foods makes it difficult for children to make healthy choices or to recognize the difference between healthy and unhealthy foods. Great concern has arisen in the United States as health officials have speculated that this is the first generation in which children are expected to have a shorter life expectancy than their parents. In Canada there is also concern about the effect food marketing is having on the health of children. The Canadian Stroke Network issued a policy statement asking for legislation restricting all marketing of unhealthy food products to children under the age of 13. Included in their list of unhealthy products are products high in saturated fats, trans fatty acids, sugars, and sodium. Recommended initially by the World Health Organization, restricting marketing to young children is considered to be a cost effective and population-based intervention method for controlling the outbreak of childhood obesity. Children lack the ability to differentiate between healthy and unhealthy foods and are also unable to critically assess the advertising content that they are regularly exposed to. For this reason, over 80% of Canadians are in favour of a restrictive ban on food marketing to young children. As it stands currently, the federal government has not taken any substantial action towards regulating advertising to children, despite the fact that the World Health Organization openly announced that the only way to see an improvement in media directed to children is to have it tightly controlled by governments. Until the government decides to enact legislation against marketing harmful food products to children, parents must be especially diligent in educating their children about the importance of eating healthy. Even more importantly, parents must help children make healthy choices, therefore providing them with the experience they need to one day make those choices themselves.

the good life The Magazine of Nature’s Fare Markets | 7

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GOOD to our

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Time to Power Down Too much screen time limits a child’s development physically, socially, and mentally. Studies show that excess screen time is a leading cause of childhood obesity and attention problems. Furthermore, spending too much time in front of an electronic device can result in irregular sleep patterns, emotional and social problems, impaired academic performance and even violent tendencies.

The digital age has afforded us a great many advantages. Information has never been easier to access and connecting with individuals across the globe can happen in seconds. However, technology is also the cause of an evolution towards a more sedentary society. With the world at our fingertips it’s easy to spend the better part of a day staring at a computer, TV, or smart phone screen. Because of this it’s important that we take steps to put limits on our daily screen time. Creating positive habits for technology use for our children will help them to manage their screen time as they age. Experts say that babies and toddlers should have no screen time. The first two years of life are incredibly important for developing important aspects

of the brain. Screen time can take over from exploring, playing and interacting with other people. While we may be tempted to put on a movie for our toddlers, we really should try to engage them with some other activity, such as learning games or spending time outdoors. For older children, doctors at the Mayo Clinic recommend no more than one hour per day of screen time. This number varies between sources, with some advising no more than 30 minutes a week and others saying no more than 60 minutes per day. Regardless of time, most experts seem to agree that the majority of screen time should be educational. There are many programs and games that integrate information about important topics like health, exercise, and socialization.

Adults also need to put limits on their screen time. Parents in particular must set positive examples for their children by adhering to the same rules that children must follow. Doctors recommend that televisions, computers and smart phones are either turned off or put away during meal times. Research shows that people who are “plugged in” during meals are more likely to have digestive problems or struggle with weight issues. Taking the time to concentrate on eating increases the number of times food is chewed, which aids digestion and can curb overeating. Television should also not be permitted in the bedroom. Watching TV, playing video games or staring at a computer screen before bed interferes with regular sleep patterns and can cause insomnia. Before bed parents should encourage their children to read a book or listen to calming music to help prepare their brains for sleep. Statistics show that children who have a TV in their room watch 1.5 more hours of television than those who do not. Parents may also want to try creating different rules for school nights than for weekends. Allowing children more screen time on the weekends can be used as a reward for completing school work and household responsibilities during the week. Finally, experts encourage parents to participate in television watching, computer or video games, or smart phone use with their children. This ensures that children are viewing appropriate content and helps parents to gauge how much screen time their children are actually exposed to.

the good life The Magazine of Nature’s Fare Markets | 9

GOOD

Health

Focus & Organize Your Mind

Mental acuity, also referred to as mental sharpness, is a measure of focus, concentration, memory and understanding. It is not a measure of intelligence; rather, mental acuity is how efficient your brain functions on a day to day basis. There are many factors that may affect mental acuity, including distractions, environmental conditions, fatigue, and health concerns. Our brains are made up of approximately one hundred billion nerve cells called neurons. These neurons transmit electrochemical signals to one another along axons, which are long threadlike portions of the nerve cell. At the end of each nerve cell is a dendrite, which connects neurons to one another. Thoughts are created by an electrochemical impulse being sent down an axon to a synapse. The message is then sent across a synaptic gap to the dendrite on the next neuron. This pattern continues through brain cells similar to dominos being pushed over in a line. The portion of the brain that processes thoughts is the

10 | September/October 2014

cerebrum, also known as the cerebral cortex. It is also responsible for sense organs, motor function, emotions, and memory. Antioxidants Exposure to factors like environmental pollutants, heavy metals, excess sugar, extreme stress and fatigue can all impair the proper function of neurons. Free radicals are molecules with unpaired electrons which buzz around causing damage to surrounding molecules in their search for another electron. Similar to how rust attacks metal, free radicals attack our brain cells, causing inflammation. In turn, inflammation can cause communication breakdown between the neurons, meaning that our thought processes become inefficient. Antioxidants are nutrients and enzymes that are capable of counteracting the effects of free radicals. They are found in fruits and vegetables primarily and help to protect against the negative effects of oxidization and inflammation. The best sources of antioxidants include citrus fruits, berries, tomatoes, green tea, cacao and leafy green vegetables.

Exercise Research from the Harvard Medical School and Harvard Men’s Health Watch has revealed that exercise is a key factor in maintaining mental acuity. Regular, moderately intense exercise stimulates a chemical known as Brain Derived Neurotrophic Factor (BDNF) that has the ability to “rewire” our brain’s memory circuits so that they are able to perform better. Dr. John Ratey, Associate Clinical Professor at the Harvard School of Medicine and author of Spark: The Revolutionary New Science of Exercise and the Brain has conducted studies that show that the chemicals released by exercise strengthen our brains by causing neurons to grow and reach further to create more connections. Using the analogy of a tree growing more branches and blooming, exercise cultivates the neurons in our brains, encouraging them to expand and connect with other neurons. Blood Sugar Controlling blood sugar levels is a critical component in maintaining mental acuity. The results of German led studies show that increased levels of glycated hemoglobin are directly correlated with a decreased ability to recall information and decreased learning comprehension. A similar study conducted by UCLA researchers found that fructose impairs both memory and learning.This is because excess sugar molecules in our brains actually block the membranes that facilitate communication between neurons. Furthermore, when protein and sugar molecules bond in our brain it stimulates our body to emit an immune response that causes inflammation and oxidation in that particular area. Sugar has been known to cause neurons to misfire, interfere with synaptic communication and even permanently damage neurons. For this reason it is extremely important to manage blood sugar and insulin levels.

5 Supplements That Support Mental Acuity Vitamin D The sunshine vitamin. Studies have shown that we have Vitamin D receptors in both the nervous system and hippocampus areas of our brains. Vitamin D protects neurons, regulates brain enzymes and the amount of cerebrospinal fluid. Interestingly, tests have shown that low levels of vitamin D are correlated with negative performance on brain function assessments. Acetyl L Carnitine Find it in red meat and dairy products. Acetyl L Carnitine (ACL) is a nutrient that plays an important role in brain health. It is able to stimulate energy production in brain cells meaning better thought processes and connections across synapses. ACL plays a role in maintaining the amount of Brain Derived Neurotropic Factor which, as stated previously, encourages the growth of new brain cells. It is also key to metabolizing fats so that lipids are not left to clog brain function or to contribute to inflammation caused by free radicals. DHA Find it in cold water fatty fish such as salmon. Docosahexaenoic Acid, also known as DHA, is an essential fatty acid that is a key component of the physical makeup of our brains. Studies have shown that DHA can reduce the likelihood of memory loss, depression, ADD, dementia and possibly Alzheimer’s disease.

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Coconut Oil Coconut oil is made up of medium chain triglycerides, a type of fat that when digested is converted to ketones in our liver. The ketones are then released directly into our bloodstream where they are quickly transported to our brains. Science suggests that Alzheimer’s disease may be caused by a peptide called Amyloid-B which is the main component of deposits found in the brains of patients with the disease. Recent studies have suggested that ketones created from the digestion of MCTs protect against, and offset the effects of, Amyloid-B peptide. Furthermore, there is evidence that shows that ketones are actually able to restore and renew neurons and nerve function in the brain. B12 Found in shellfish such as clams. Vitamin B12 deficiency is one of the most common vitamin deficiencies across the country. A lack of vitamin B12 can cause mental fogginess and memory troubles. An Oxford University study found that a mixture of folic acid, vitamin B6 and vitamin B12 can help stop mental decline, dementia, and may also have a positive effect on the symptoms associated with dementia.

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the good life The Magazine of Nature’s Fare Markets | 11

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My sister, Alexa, and I in our neighbourhood production of The Phantom of the Opera, circa mid 1990s. That’s my sister in her stunning yellow nightgown, er… ball gown, playing the role of Carlotta. I’m the ballerina in the black tights at the right.

The Importance of Play Claire Volpatti has been a Nature’s Fare Markets team member since 1999. She is a regular contributor to The Good Life magazine and is the author of The Weekly Supplement blog. Read her blog at naturesfare.com/blog One of my fondest memories of being a kid is the production of The Phantom of the Opera that all of the children in our neighbourhood put on for our parents. I was one of the ballerinas, and, although I wanted a more important role like my sister who was lucky enough to be Carlotta, I loved every second of our rehearsals. This was not an activity that our parents had encouraged us to take on. It was the early 1990s and the The Phantom of the Opera was touring Vancouver. We, along with our neighbours, were lucky enough to see the play and it sparked our creativity. We convinced our parents to buy us the CD and

shortly afterwards we had designated roles and were on our way to a masterpiece. We rehearsed all over the neighbourhood, in different backyards, at the school grounds and even in the forest that backed on to our house. Our parents put little limitations on us in terms of rules, and allowed us to dedicate ourselves completely to the production. To be honest, I don’t remember our opening night, and I’m not totally sure that we had one, but I know that we all put every ounce of energy we had into preparing for it. According to experts, the type of play that I was lucky enough to experience during

my childhood is becoming less common as parents focus more on prepping their children for the competitive modern world. Since the 1960s there has been a growing trend away from free play to greater emphasis on educational subjects like math and reading. Adults have taken more control of their children’s free time, allowing for less unsupervised play and more organized activities. And while the benefits of organized sports, clubs or other activities are many, children seem to be more managed by their parents than ever before. There is significantly less time for free play during which they are able to discover their own abilities. Peter Gray, author of Free to Play, suggests that the importance being placed on more intense education is taking away from children’s natural need to play. Gray argues that play is a critical component of children’s growth and teaches them lessons that they will never

the good life The Magazine of Nature’s Fare Markets | 13

Innovite Health: a history of “firsts” Ubiquinone, raw form of CoQ10, introduced by Innovite as supplement for first time.

2001

1990

First solubilized ubiquinone launched. Most absorbable form of raw CoQ10.

Canadian hospitals introduced solubilized CoQ10 ubiquinone as part of mitochondrial dysfunction therapy.

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WE PIONEERED COQ10 IN CANADA, INNO-Q-NOL BRAND CONTINUES TO LEAD THE MARKET Exclusive and patented Q-Nol® process for maximum CoQ10 ubiquinol stability and potency introduced.

2011

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But one thing remains clear: Innovite’s Inno-Q-Nol is still leading the way in science-backed CoQ10 products. Inno-Q-Nol CoQ10 introduced Canadians to the most bioavailable raw and active forms of CoQ10 – ubiquinone and ubiquinol. Inno-Q-Nol is the first and only brand to include medium-chain triglyceride oil in all formulations to further enhance and facilitate CoQ10 absorption.

First soluble CoQ10 ubiquinol launched – most technically superior and absorbable form of active CoQ10 available.

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Many CoQ10 supplements have followed since Innovite Health first introduced CoQ10 to Canadians in 1990. The choices are overwhelming and it’s easy to get confused.

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ABOUT COQ10 CoQ10 is responsible for cellular energy production – especially in the heart and brain. CoQ10 exists in two forms in our bodies: the raw ubiquinone and active ubiquinol. Aging significantly diminishes the body’s ability to produce raw CoQ10 and to convert CoQ10 to its active form ubiquinol. If it is not stabilized during production, ubiquinol will naturally revert back to ubiquinone – so choose ONLY stabilized CoQ10 for best results.

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learn in school. Free play provides children with the opportunity to develop physically, emotionally, and socially. It is also very important for cognitive growth and for dexterity. Children use play to discover areas of interest, where their strengths and weaknesses lie, and how to pursue what they are passionate about. Through our adaptation of The Phantom of the Opera, we learned confidence and team work. We helped one another with our characters and we fostered our creativity through the creation of dialogue, dance sequences and make-shift set designs. Play is so important that the United Nations High Commission actually recognized it as a birthright for all children. Unfortunately, many children are not afforded the luxuries that are bestowed upon North American children. Children growing up in third world countries struggle with poverty and hunger and more often than not are working to support their families when they are not much older than toddlers. Sadly, the International Labour Organization estimates that there are 215 million children between the ages of 5 and 17 who are working in conditions that are illegal, exploitive, or dangerous. These children don’t have the opportunity to experience play, not to mention any sort of a normal childhood. Even for North American families who are fortunate enough to provide for their children, there are many hurdles to play. There is a growing trend towards a hurried lifestyle, with little occasion for free time. Additionally, changes in family structures have decreased the amount of play time the average child participates in. Finally, the growing emphasis placed on intense education has played a major role in reducing free play. A survey conducted by the National Association of Elementary School Principals discovered that in 1989, 96% of schools in the United States had at least one recess period. A decade later in 1999, only 70% of schools provided a recess period for the children. These types of statistics are fairly common. School curriculum has moved towards a stronger focus on subjects like math and reading and has less emphasis on the creative arts, with a goal of preparing young people for the challenges of adulthood. However, as Gray has argued, forgoing play for other more traditional educational subjects

has a major impact on children as they age. The Torrance Tests of Creative Thinking are tests created in the sixties by psychologist Ellis Paul Torrance and are a measure of creativity. Comparing results from 1984 to present day shows that children are less creative, less verbally expressive, less imaginative, less humorous and less perceptive. Gray, along with other experts, believes that this is a result of more academic focused learning and less opportunities for free play. Research has shown a high correlation between mental disorders in children and reduced play time. Anxiety, depression and ADD are all more common in children now than they were 50 years ago. In fact, rates of childhood depression are eight times more common than they were in the 1950s and youth suicide rates have doubled in the same time-frame. Additionally, scientists have recognized a decline in social skills like empathy and an increase in children’s inability to form meaningful connections and relationships. One hypothesis for these outcomes is that schools generally encourage competition rather than cooperation. Play, on the other hand, fosters negotiation, compromise, conflict resolution, and communication skills in children, helping them to be socially adept as they age. Famous German scientist Karl Groos stressed that play is an important part of natural selection in his book The Play of Animals. A key component of mammalian early life is playing with others. It teaches defence and hunting skills and strengthens the weaker young. Groos channelled these ideas to human young and made similar connections. Arguably, through play, children are given an education that classrooms and books will never replicate. Of course I am not advocating for the demise of school based education, for that is a key building block for preparing children for their working future. However, there is something to be said for the preservation of experiences, like creating a neighbourhood rendition of The Phantom of the Opera, which cannot be taught in the classroom or on the soccer field, but rather comes about through the creativity and excitement that is found in the brain of a child.

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the good life The Magazine of Nature’s Fare Markets | 15

GOOD

Nutrition

What we’re eating

Pumpkin Seeds Pumpkin seed oil has a wonderful, intense, nutty taste. I previously Head Chef, Natu re’s Fare Markets worked at a hotel restaurant and would often make a simple Austrian cucumber salad that featured pumpkin seed oil in the dressing. It was a favourite of the guests and mine too.

Nick Johnston

Did you know? • The white pumpkin seeds found inside orange pumpkins used to make jack-o’-lanterns are the same as the green seeds found on the grocery store shelf. The only difference is that the green seeds have had their white shell removed. • Pumpkin seed oil is commonly used in Europe. It is best used at room temperature in salad dressings or drizzled on as a tasty garnish because of its low smoke point. • Pumpkin seeds rival sunflower seeds as the most popular snack in Russia and Ukraine.

16 | September/October 2014

Pumpkin seeds belong to the gourd family cucubitaceae and are flat, white or green seeds that are packed full of fibre, antioxidants, vitamins and minerals. White pumpkin seeds are the unshelled version of the green seed, but in essence they are one and the same. Both white and green pumpkin seeds have a subtle nutty flavour and a chewy texture. Pumpkins are native to the Americas and have roots in Central America. Known as peptias by Spanish speaking cultures, pumpkin seeds have been traced back to the time of Aztecs, around 1300AD. Like other vegetables that are grown close to the earth, pumpkin seeds are high in a number of minerals, particularly zinc. Whole pumpkin seeds contain approximately ten milligrams of zinc per three ounces of seeds. Pumpkin seeds are also a great source of vitamin E. Hard to find in other food sources, vitamin E is an important antioxidant. Pumpkin seeds contain a variety of forms of vitamin E, including alpha, gamma, and delta tocopherols and alpha and gamma tocomonoenols. These forms of vitamin E are strong cancer fighters and help prevent cell oxidation that can arise from exposure to environmental and food sourced toxins. Pumpkin seeds also contain phytonutrients called lignans. Lignans regulate hormones and may help fight breast and colon cancer. Pumpkin seeds are an excellent source of protein and contain 8.5 grams of protein per one ounce serving.

Buy It

Pumpkin seeds are available in various forms and can be purchased to suit the preparation. During the fall, orange pumpkins often used to carve into jack-o’-lanterns are readily available and the seeds from these pumpkins are fresh and delicious. Seeds can also be purchased year around at a local grocer. Most pumpkin seeds come from China or Austria, with locally-produced seeds harder to find and more expensive. Products made from pumpkin seeds, like oil, butter and even flour, are readily available at most grocery stores.

Prep It

Pumpkin seeds are most commonly seen around the house in the weeks preceding every child’s favourite holiday – Halloween. Commonly, after carving pumpkins, the seeds are tossed into the garbage or compost, which is a shame because they are delicious when roasted with a touch of salt. There are a couple of key steps when it comes to preparing fresh pumpkin seeds. When the seeds are removed from a pumpkin, they should be rinsed and cleaned well. This can be a super messy job! After the seeds have been rinsed they can then be roasted. During the months when pumpkins are not so readily available, seeds can be purchased in most grocery stores; however, they will have a slightly different texture and colour than those fresh from the pumpkin. These commercially available seeds are a different variety of pumpkin, grown specifically for seed production.

Pair It

Pumpkin seeds have a very soft and neutral flavour so they can mingle well with many other flavours. Traditionally, it is common to see them used in both Mexican and Latin cuisines where they are known as ‘pepitas.’ As a result of this influence, pairing pumpkin seeds with bold spices such as cumin, coriander and chili peppers is a natural fit. Pumpkin seeds have also become a pantry regular in many bakeries as they blend extremely well with sugar. Seeds can be candied, made into brittle or even just added to a favourite cookie or muffin recipe.

Cook It

How the seeds are prepared will be influenced by the desired outcome. For a simple snack they can be spiced up with touch of chili powder, salt, and lime juice and toasted in a 350°F degree oven for 7–10 minutes. Don’t forget to stir them half way through the cooking process. It’s really easy to make homemade pumpkin seed butter. First, toast the unseasoned seeds. Next, place them in a blender, add a touch of coconut oil and some honey (or agave) and puree until smooth (toasting the seeds beforehand is optional).

Pumpkin Seed, Honey & Quinoa Granola 1 cup pumpkin seeds

Mix the seeds, grains, and dried blueberries in a large mixing bowl.

½ cup sunflower seeds

½ cup quinoa uncooked

¼ cup millet uncooked

4 cups rolled oats

1 cup dried blueberries

1 cup honey

¼ cup coconut oil

1 tsp vanilla

2 tsp cinnamon

use We choose to ever organic when e possible becaus it’s better for or ts you and supp a sustainable and environment community.

In a small pot, stir honey, coconut oil, vanilla, and cinnamon over medium heat until lightly simmering. Pour the honey mixture over the seed mixture and blend well. On parchment lined sheet pans, spread the granola mixture in an even thin layer and place in a 275°F oven. Stir every 15 minutes for even cooking and colour. Bake for about an hour, or until golden and dried out. Remove from oven and let cool. Transfer into a sealable jar and store for up to a couple of weeks.

the good life The Magazine of Nature’s Fare Markets | 17

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Nutrition

The Nature’s Fare Nutritionist

How To Make REAL Changes to Your Diet Lisa Kilgour, rhn is Nature’s Fare Markets’ very own Registered Holistic Nutritionist. She is Board Certified in Practical Holistic Nutrition and provides one-on-one consultations and speaks for select vendors in our stores. Come in and speak to BC’s favourite nutritionist. Okay, let’s take off the kid gloves and be honest for a minute. We all know what a healthy diet looks like. We know that eating more vegetables and less processed food is what we need to do… the problem is, why aren’t we doing it? I also need to come clean before we really get started. I am, hands down, my worst client. Years ago I needed to make a substantial change to my diet, but I spent years staring at what I knew I needed to do, paralysed by the magnitude of the change. I’m a very, very slow dietary changer. So, I needed to find another solution. If a big change feels impossible (I wasn’t getting anywhere), then smaller changes would have to do. I dug in my heels and started. It took me about six years to change my diet from terrible to terrific… but if I hadn’t changed so slowly I would still be staring at the mountainous change. Hoping to feel better, but with no idea how to do it. Through trial, error, and reading many books, I’ve incorporated a few techniques to help my clients (and myself) make the changes we really want to make. Willpower I don’t have any. I’m very stubborn in many ways, but when it comes to diet changes I have no willpower whatsoever. None. Nada. But here’s a little secret… change is easier when you don’t have any willpower. It’s true,

18 | September/October 2014

and we only have a limited supply of willpower. We can easily use it all up before a change has become permanent. Plus, the bigger the change, the faster your willpower is used up. Once your willpower is gone it’s very hard to resist whatever you’re trying to resist. This is the cause of many food binges. Shrink the Change If you can’t use willpower, then you need to make the change so easy and so doable that you have no choice but to make the change. Change one habit at a time, and make it small enough that you’re at least 95% confident that it’s a change you can accomplish. Don’t start with trying to eat 10 servings of veggies everyday, instead just add one. Once that change is easy and you don’t have to think about it anymore, make a new change. This process may seem slow, but it works and you move faster than you’d expect. Add Instead of Subtract Removing a food, like gluten, dairy, or sugar may be necessary for a period of time to help your body heal… but if your diet is primarily these foods then it leaves huge holes in your diet and makes each meal difficult and stressful. Instead, start by adding a few new foods to your diet. They will squish out the other foods, making it much easier if you need to fully remove them. Shape the Path We spend most of our lives in autopilot. We don’t think through everything we do each

day, it would be too exhausting. Instead we move through a series of habits, not fully aware of most of the things we’re doing. This is where change can get tiring, it jerks us out of this blissful, absentminded state and makes us pay attention. If we’re tired, it becomes too easy to go back to our old habits. So, you need to make it easier to do the new thing than the old one. If breakfast is an ordeal, find a fast and easy breakfast that’s ready to grab on your way out of the door. Or better yet, leave your breakfast ingredients at work so you can make it there. Most importantly, get the foods you don’t want to eat out of your house! If there are cookies in your house, it’s just a matter of time before you eat them. It’s just too easy when you have even a minor craving (or if you just open the cupboard door) to say, “Oh look, cookies!” Out of sight really is out of mind. Ask for Help If what you want to do seems too overwhelming, don’t forget to ask for some help. My job as a nutritionist isn’t to tell you what to eat; it’s to help you find a way to make the change easier. Sometimes an outside perspective and a bit of advice is all you need to get started.

CLEAN PLANT-BASED NUTRITION

Fall Back Into Routine Turn over a new leaf with Vega One All-in-One Nutritional Shake The lazy days of summer are over and it’s time to start or refocus on our healthy routine. How you choose to nourish your body has a real impact on the full picture of your health. A whole food diet can be both energizing and regenerative, nourishing your body with everything it needs for day-to-day living. Balancing your career, family and social calendar during these fall months is tough–is it possible to find whole food nutrition in one, convenient source? Yes–in Vega One, that is.

Energize your days with whole food nutrition Vega One is a convenient, all-in-one nutritional shake that provides all your daily essentials. Made from plant-based, whole food ingredients, just one serving of Vega One provides 15 grams protein, three servings of greens, 50 percent of your daily intake of vitamins and minerals, 6 grams fibre, and is loaded with Omega-3s, antioxidants, and probiotics. Vega One is free from dairy, gluten and soy, and contains no added sugar, artificial flavours, colours or sweeteners.

Apple Oatmeal Smoothie: recipe below.

Enjoy Vega One in French Vanilla, Chocolate, Berry, Vanilla Chai and Natural flavour shaken with water, juice or a non-dairy beverage, or as a delicious, nutrient-supplementing addition to your favourite smoothie–like this fall-inspired shake:

APPLE OATMEAL SMOOTHIE Ingredients ►

3 tbsp of oatmeal

►

2 tbsp almond butter

►

1 2

►

1 4

► ►

/ apple, chopped / tsp of nutmeg

About Vega Good for your body and the planet, Vega is the clean, plant-based choice to fuel your healthy, active lifestyle– without compromise. Formulated by Brendan Brazier: vegan, former professional Ironman triathlete, and bestselling author on plant-based nutrition, Vega’s award-winning products include Vega One All-in-One Nutritional Shake and the Vega Sport performance system. Find more information and recipes at MyVega.com

1 1/2 tsp of cinnamon / cup ice

1 2

►

1 cup almond milk

►

1 serving Vega One French Vanilla

Preparation 1.

Add all ingredients into a blender.

Blend until smooth and enjoy!

Vega One Nutritional Shake. Everything you need, nothing you don’t. Complete foundational nutrition.

GOOD

Health

Mushrooms of Immortality Paul Stamets, DS c is the founder of Host Defense Organic Mushrooms, and has been a dedicated mycologist for over 30 years. He has discovered and co-authored four new species of mushrooms, and pioneered countless techniques in the field of edible and functional food.

trial-and-error and observable outcomes, our ancestors narrowed the field of edible mushroom candidates to just a few with remarkable, health-supporting properties. Today, Reishi stands out as one the most valuable of all polypore mushrooms in nature for the benefit of our health. Reishi has been called the “panacea polypore,” in part due to a widespread popular belief that this mushroom can help alleviate certain age-related diseases. Although many such claims are exaggerated and unsubstantiated, a number of studies have documented a range of medicinal effects. In my work with the U.S. Defense Department’s BioShield BioDefense program, ethanol and water extracts of the living mycelium of Ganoderma resinaceum inhibited virus replication as measured by the viral yield reduction (VYR) assay of Flu A (H5N1) aka “bird flu,” and Flu B viruses. Notably, a “traditional” hot water extract of the fruitbodies arising from the same mycelium demonstrated no notable antiviral activity (Stamets, 2008).

The iconic mushroom commonly known as Reishi (in Japanese) or Ling Zhi (靈芝 in Chinese) is probably the most respected medicinal mushroom in Asia. Once reserved for royalty to extend life and improve health, this polypore mushroom is strikingly beautiful. Deep reddish brown and saucer-shaped, often emerging from a branch-like stem, its smooth upper surface looks lacquered when wet. While Reishi mushrooms have historically been prepared as teas or infusions, other modern preparations include capsules, tinctures, and fractionated extracts of mushrooms, mycelium, and spores. 20 | September/October 2014

Reishi is remarkable for its diversity of genes coding for cytochrome P450 enzymes. These enzymes not only afford this species a broad arsenal for producing secondary metabolites for digesting nutrients, but may also confer benefits to human health such as enhancing the degradation of toxins and free radicals and increasing the liver’s metabolic efficiency. The variety of these enzymes, among more than 400 active constituents that have been found, indicates to me that mushrooms such as Reishi are like miniature pharmaceutical factories that can produce hundreds of medicinally-interactive compounds. Through

Although the trends are promising and Reishi mushrooms exhibit a number of interesting medicinal properties, modern scientific techniques have yet to affirm its traditional “panacea polypore” status. For now we can state that Reishi use is generally safe and has high antioxidant value. Since funding of clinical studies is either industry-based or from grants – few and far between – the jury is still out on the usefulness of Reishi, the “mushroom of immortality,” for extending life. That said, I for one, join our ancestors in being drawn to this mushroom and regularly ingest it in many forms.

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How Do You Know if Your Multivitamin is Non-GMO? New Chapter multivitamins were the first in the industry to be Non-GMO Project verified—look for the seal! Committed to Non-GMO New Chapter® has long been committed to avoiding genetically modified organisms (GMOs). More than 85% of our products, including all of our multivitamins, have already been granted verified status by the Non-GMO Project—the only third-party verification agency in Canada. We are the first natural health product company to achieve this extraordinary depth of verification. We’re proud to be a leading advocate of the Non-GMO movement!

goal is to inspire viable non-GMO alternatives long into the future. Products deemed compliant with the Non-GMO Project Standard are eligible to bear the Non-GMO Project seal. This verification mark indicates that a product has been produced in accordance with the best practices for GMO avoidance. So, look for the seal where you shop—on foods, condiments, beverages, and on natural health products such as all New Chapter multivitamins.

What Exactly Are GMOs? The term GMO is most commonly used to reference crop plants that have had their genetic material altered through any method. Environmental activists, public interest groups, and socially conscious consumers are concerned about the possible impact of genetically modified ingredients. Some countries pose restrictions on GMOs. In Canada, labeling for genetically engineered foods is voluntary.

About the Non-GMO Project The Non-GMO Project is a third-party verification program that serves to identify products compliant with a uniform definition of non-GMO. The Non-GMO Project was formed to help consumers make educated choices about all kinds of products. Working at every level of the supply chain, all the way back to the seeds, the Project’s

Look for organic certification and the Non-GMO Project seal on all New Chapter multivitamins. Caution: Read the label and follow directions. These products may pose risks and may not be suitable for everyone.

Certified Organic by International Certification Services, Inc., Medina, ND, USA

Learn more at newchapter.ca

GOOD to our

Planet

Adventures in Learning Ahousat enlightens students to the traditions, philosophies, and stewardship of Canada’s aboriginal people. Students supplement their outdoor adventures with online learning from VLearn. After completion of the Earthquest program students will have earned credits for English 11, Biology 11, Physical Education 11 and 12, as well as optional supplementary credits in Digital Media 12, First Nations Studies 12, Geology 12, English 12, Foods 12, and Independent Directed Studies 12.

Earthquest, in partnership with School District 22’s VLearn program, offers students in grade 11 the opportunity to take their education outdoors. During the five month semester, Imagine a classroom. Now, replace the walls “Questies” as participants are often referred to, with enormous old growth cedar trees and substitute the ceiling for soaring blue skies and are submersed in all that the outdoors has to offer while still fulfilling the requirements of fluffy cumulonimbus clouds. Instead of desks senior curriculum. A back country skiing expeand chairs imagine a Kekuli pit house like the dition to the Blanket Glacier is combined with ones used by First Nations people years ago. an opportunity to learn the science behind Finally, swap paper and pens for a bow drill glacial formations and movements. During an and an awl made from a deer’s bone. This was ocean kayaking voyage to the Broken Islands, the vision held by Moe and Barrie Reid when they first established Earthquest Outdoor School Questies gain first hand knowledge of ocean in 1981. Recognized nationally and internation- tides, weather patterns, and coastal geography. A hiking trip to the Cathedral Mountains is ally for its innovative and unique methods of accompanied by geology lessons, and a week teaching young people, Earthquest is a once in long sea kayak surfing trip to Clayoquot Sound a lifetime opportunity for students who want and the neighbouring First Nations village of more from their education.

Over the past 30 years, Earthquest has graduated over 2,000 students in 60 successful semesters. Both Moe and Barrie Reid are exceptionally dedicated and qualified instructors. Moe has over 35 years of experience in the outdoor education field and a Bachelor of Education from the University of Saskatchewan. Barrie, affectionately known as Reido to past and present Questies, also graduated with a degree in Education from the University of Saskatchewan. He also completed a Masters in Education from Simon Fraser University and has 40 years of experience in outdoor education. Both Moe and Barrie have been certified as instructors by a number of different outdoor safety authorities, including the Sea Kayak Alliance of British Columbia, Canadian Recreation Canoe Association, British Columbia White Water Association, and the Canadian Nordic Ski Guides Association. To top it off, Moe and Barrie were both awarded the International Massachusetts Institute of Technology’s (MIT) Inspirational Teacher Award in 2010. Earthquest is undoubtedly an extraordinary program led by two equally extraordinary individuals. The experiences gained from this outdoor education program serve as invaluable building blocks towards each student’s successful future. For more information about EarthQuest visit: earthquest.ca

the good life The Magazine of Nature’s Fare Markets | 23

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Fitness

Fit tip

Boot Camp Rhonda Catt specializes in athletic conditioning at the professional level, as well as for the weekend athlete. Rhonda encourages clients to be life-fit rather than gym-fit. She is one of the co-owners of Excel Fitness, Vernon’s premier training facility.

I must admit, I’m not a fan of the term “boot camp.” In my opinion, the name doesn’t represent the high standards of the industry. Furthermore, I feel that it makes fitness intimidating and unapproachable, which is the opposite of what group exercise is all about. I may not like the term but I have come to realize that the term itself has nothing to do with the benefits of boot camp-style exercise. Boot camps can truly be the start of a major lifestyle change for people who struggle to maintain a healthy routine on their own. You just might find the support you need by joining a boot camp-style program because there are many others out there who feel the exact same way as you. Entering into some form of group or boot camp-style exercise program can be an amazing journey and may play a role in alleviating anxiety and depression. A structured boot camp-style program gives individuals human contact and exercise that can quickly become positive and fun! One of the main benefits from group programs and boot camps is the commitment factor. For many people, commitment is the most difficult part of starting a fitness routine. 24 | September/October 2014

Relationships are built and friends are made when you work out with others. These strong bonds become the main driving force behind reaching your goals. If you struggle to reach your goals on your own, this may be the best opportunity for you. Working out in a group becomes part of a weekly scheduled routine. It is similar to a standing weekly appointment. You are less likely to skip your workout if you know others are expecting you. Another added benefit from boot camp-style programs is the sharing of information. The added educational support from participants can introduce new foods, self help books, group activities, and more. It’s a great social network of help and continued support that individuals training alone may miss. Boot camp-style workouts offer great variety. This helps keep things interesting and reduces the chance that participants will quickly become bored with routine. On the flip side, too much variety does not allow our body to adapt to necessary changes and become efficient. Not everyone needs to set themselves up to achieve specific goals. They just want to move! It is important to continue being active in any way possible.

If budget is keeping you from committing to a regular fitness routine, then a boot camp may be the perfect answer. The cost is often lower because class sizes are generally bigger. This can be a great financial bonus and may keep you committed to the program. However, the trouble with bigger numbers is the lack of qualified eyes to address improper technique. If instruction lacks high standards and quality assurance, the participant generally loses out. The craze in the fitness population is HIIT (high intensity interval training). The average boot camp participant is looking for a “kick butt” workout, but too much of this type of training may lead to an increase in non-contact injuries and compromise performance. It is very important for beginners to gain a general fitness base before entering into higher intensity programming. Base training creates a foundation of aerobic fitness. An individual who feels sick during their workout is a sure sign that they lack a good base and need to increase their capacity through lower intensity programming. Without an aerobic base the heart can never reach its full potential to contract. It needs to allow itself to expand like a balloon and the only way to do this is by aerobic conditioning. Too much high intensity training without a good base can lead to heart scarring. This is because the heart needs to be pliable to expand and contract on such an intense level. Regardless of what activity you choose to get active and continue the path to better wellness, it must be one that you enjoy! Doing what we love is the greatest motivation for success and increased health! Enjoy the journey. For more information check out www.excelfit.ca, or www.cattconditioning.com

GOOD

Health

Health, Happiness, & Balance for Autumn Karlene Karst, rd is a leading expert in nutrition and natural health and is the author of several books including her newly released, The Full Fat Solution. She has appeared on QVC, Access Hollywood, and Canada AM and is the founder of Sea-licious omega-3 oils. www.karlenekarst.com

A Balanced Family Lifestyle • Eat 5–6 smaller meals per day: Both adults and children will benefit from this. At each meal/snack, try to include a protein choice (eggs, cheese, nut butters, fish, lean protein, nuts/seeds, Greek yogurt) along with fibre (whole grains, vegetables, fruit) and healthy fat. This will provide the proper balance of nutrients needed for sustained energy throughout the day.

As a mother of two active boys, and a third baby on the way, I know all too well how easy it can be to get caught up in the daily grind of school, activities, work, and technology once the September schedule gets into full-swing. While autumn weather, shorter days and a return to work and school may highlight pressure within an already busy home, it’s important to carve out time for having fun as a family, and enjoy the simple pleasures of life. Every person in your family should be entitled to unscheduled free time each day. I have been guilty of this myself as it is easy to over schedule our children with activities and play dates. But what really allows our children to be themselves, and foster their creative side (especially after a long-day of school), is the time to just be a kid, and “play” (without the use of computer, iPads and TV). Finding a balance between “alone time” as well as “family time”

to help each person feel their best will provide fresh perspective for the busy fall season. Research also shows certain nutrients, in particular omega-3 fatty acids, will help support your body and brain to deal with routines, school, and stress, while building mental acuity and an inner sense of calm and happiness. The omega-3s found in cold-water fish play an important role in the development, function and regulation of the brain, neurological processes, cognition and mood. Everyone, but in particular school-aged children will benefit from daily supplementation of omega3s to improve focus, concentration, visual and mental acuity, learning and IQ. As a registered dietitian and mom, one of my family goals is to provide a healthy diet. If you bring good nutrients into your home, your family will feel stronger, centred, balanced and happy.

• Enjoy a power breakfast: It’s the most important meal of the day. Children are able to focus better in school after eating a healthy breakfast. In our home we love smoothies, which we can drink at home, or on those “busy” mornings be consumed on the way to school. • Avoid artificial colours and sugars: They interfere with the ability of the brain to focus and concentrate. Minimize consumption of packaged and processed foods and help get your family back to the basics of eating simple home-prepared foods. • Turn off the tech: Swith off your computer, phone, and other technology after dinner and on weekends to allow stress-free time as a family. • Excersise daily: Be sure to get some form of physical activity each day. Enjoy family walks, bike rides, hiking, gardening or playing ball. • Get a good night’s rest: Children and adults thrive with routine and an early bedtime. Apply lavender oil on your pillow to help your body and mind relax. These strategies will help your family reach their optimal health this fall and embrace the change in season.

the good life The Magazine of Nature’s Fare Markets | 25

GOOD

Question

Q Lately I have noticed that I am having an increase in heartburn following meals. I

Presents…

have tried taking antacids and they fix the symptoms, but I am wondering if there are more natural products to help alleviate the actual problem.

While symptoms of heartburn feel like your stomach is overflowing with acid, it is not always a symptom of having too much acid in your stomach, but rather not having adequate amounts of the proper enzymes. The acid in our stomachs help break down and process nutrients from food. When your digestive system is not able to properly break down food, it begins to churn the contents of your stomach more vigorously, often resulting in heartburn. Many common heartburn aids block the production of acid, or neutralize stomach acid which can decrease mineral and nutrient absorption, potentially leading to serious health concerns if taken over a long period of time. Try these heartburn tips to soothe the burn and increase nutrient absorption: Digestive Enzymes

A full spectrum digestive enzyme contains an enzyme to help break down all food types: fats, proteins, and carbohydrates. When taken before a meal, it aids in the proper breakdown of nutrients, allowing for increased absorption and ease of digestion. Digestive enzymes can also be taken during the onset of heartburn to help alleviate the symptoms.

TWo sPeCiAl eVenTs WiTh gregg brAden The Turning PoinT: A Crisis in Thinking sePTember 25Th, 6:30Pm–9:30Pm Cleland Community Theatre, Penticton, bC

Probiotics Bacterial overgrowth can be a contributing factor to frequent heartburn. Also, low stomach acid increases the risk of harmful bacteria, such as H. pylori. Taking a daily probiotic helps restore a healthy balance of beneficial bacteria, while protecting against potentially harmful bacteria. Daily probiotics also increase the assimilation and production of vital nutrients and vitamins.

CreATing resilienCe in A Time of exTremes: reAl soluTions in The reAl World

Diet & Eating Habits

sePTember 27Th, 10Am–6:30Pm

Diet is the best long term solution to heartburn reduction. Reduce the consumption of processed foods, artificial ingredients, sugar, and simple carbohydrates. Increase the consumption of whole foods and fermented foods such as: sauerkraut, miso, tempeh, kimchi, and yogurt. Try to eat smaller meals more frequently to allow for easier digestion, and avoid drinking fluids at meal time as it decreases the amount of stomach acid.

sparkling hill resort, Vernon, bC

A more serious medical condition can be present in some cases where heartburn is severe and or ongoing. It is advised to consult your doctor or naturopath ifs symptoms persist.

Do you have health questions you’d like to find answers for? Write to us at: the_good_life@naturesfare.com You can also find answers in our website’s Wellness Center: naturesfare.com/wellness-center

26 | September/October 2014

A full day seminar and optional overnight package available.

informATion & regisTrATion: WWW.ideAsfesTiVAl.CA

Ethically assisting our customers on their journey to better health.

Nature’s Fare Markets Update Awards 17

Festival held on July 21st was no exception. Nature’s Fare Markets Vernon was happy to participate by hosting a charity BBQ with proceeds going to the Allan Brooks Nature Centre. The BBQ raised $1,300 for this organization that focuses on nature interpretation and habitat conservation in the Vernon area.

A big thank you to Langley Advance readers! Their votes placed Nature’s Fare Markets Langley in first place as the Best Vitamins/Health Food Store and the Best Vegan/Vegetarian Selection in the Langley Advance Best of the Best Awards.

2014

An additional big thank you goes out to the readers of Kamloops This Week who chose Nature’s Fare Markets Kamloops as the Best Health Food Store in the Kamloops This Week Reader’s Choice Awards.

Contributions Save-a-Bag: We donate 5¢ for each

SAVE A BAG reusable bag you use. As of the end of

July 2014, $25,645.73 has been raised for the Food Bank, $346.35 has been raised for the SPCA. Our Langley store has raised $1,096.55 for the Langley School District Foundation. Thank you for your support and for choosing to use reusable shopping bags! We have also raied a total of over $9,381 for our previous Save-aBag charity, the Sierra Club.

Shop and Save

Fare Points: We reward Fare Points members with big discounts! It’s free to join and easy to collect points since you earn them whenever you shop. Ask your cashier for a membership form the next time you shop and let the rewards begin.

ALS Ice Bucket Challenge: This fundraising effort for ALS (Amyotrophic Lateral Sclerosis), also known as Lou Gehrig’s disease, went viral since it began on July 29th. Since then, tens of thousands of people have taken the challenge, raising millions for ALS research. A staff member at the Canadian Health Food Association challenged Nature’s Fare Markets marketing director, Alexa Monahan, to take the challenge and make a donation. She accepted the challenge and in turn challenged the entire Nature’s Fare Markets head office team. Well, of course we accepted! On August 26th, we lined up and dumped buckets of ice-cold water on our heads. Better still, we also made a $500 donation to the ALS Society of BC. We forwarded our challenge on to the head offices of Vega, Genuine Health, and TallGrass.

Events Help Rebuild Our Community Hall Charity BBQ for the Westbank Lions Club: Nature’s Fare Markets West Kelowna hosted a charity BBQ on July 23rd. Thank you to everyone that supported our effort – together we raised $1,000 to go towards helping rebuild the West Kelowna Community Hall that was sadly destroyed by fire last Labour Day. Vernon Sunshine Festival: The Sunshine Festival is always a highlight of the summer in Vernon and the 20th Annual Sunshine

Check our Facebook, Twitter, and Instagram pages to stay up-to-date with all of the events happening at Nature’s Fare Markets’ stores and in our communities.

New Seasonal Favourites

Pumpkin, Pistachio & Apple Coffee Cake

Favourite fall flavours sweetened and lightly-spiced with cinnamon. Baked in a soft buttery spelt cake.

Salmon & Fingerling Potato Salad

Roasted salmon, steamed potatoes, and artichokes in a creamy lemon dressing. Topped with capers, red onion, and fresh dill.

Thai Peanut Tofu Salad

Nutty tofu baked and served atop a slaw-style vegetable blend and silky rice noodles. Tossed in peanut ginger lime dressing with fresh mint and cilantro.

Available at the Kamloops, Kelowna, Langley, Vernon, and West Kelowna locations. Product and pricing may vary per location. See in-store for details.

the good life The Magazine of Nature’s Fare Markets | 27

Does your child find it difficult to concentrate and focus at school or when learning new things? Come in and talk to one of our knowledgeable vitamin specialists about natural solutions.

let us help you with that.

Locations

“

Live well. Live organic.

Ethically assisting our customers on their journey to better health.

Shop smart

”

Lowest Price Guarantee We will beat any local competitor’s advertised sale price on vitamins and supplements by 10%! Fare Points Reach 50,000 Fare Points ($500 spent in-store on all regular priced merchandise) and receive a 15% Off Reward Coupon to use on all regular priced merchandise on one future visit of your choice. 5% Discount Days* Senior’s Days (60+): Wednesday & Thursday | Family & Student Day: Sunday *On regular priced merchandise.

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Kamloops 1350 Summit Drive 250.314.9560 Kelowna 1876 Cooper Road 250.762.8636 Langley 19880 Langley ByPass 778.278.1300 Penticton 2210 Main Street 250.492.7763 Vernon 3400 30th Avenue 250.260.1117 West Kelowna 3480 Carrington Road 250.707.3935 Mail Order 1.800.406.6646 www.naturesfare.com