THE Live well. Live organic.
LIFE
FREE
s r a e 25 Y
JANUARY/ FEBRUARY 2018
g n i t n u o C &
16
18
24
28
FORGET GOALS: FOCUS ON THE PROCESS, NOT THE OUTCOME
MEAL PREP 101
JUNK-FREE JANUARY
SMALL, ACHIEVABLE & ONE PERCENT BETTER
means certified CLEAN
The most RIGOROUS testing in the WORLD
giving you confidence that the products you use are SAFE, CLEAN, and EFFECTIVE.
Look for this ISURA seal of APPROVAL ON PRODUCT LABELS
We have the most advanced laboratory equipment and testing methods in the world. ISURA oversees clinical studies on natural products with universities worldwide.
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CONTENTS G OOD
Feature
7 25 Years & Counting
16
GOOD 22
to our Planet
MEET A MAKER:
G OOD
Back to Earth
Health
14 Mad as a Hatter
By: Dr. Shelby Entner, nd
16 Forget Goals: Focus on the Process, Not the Outcome
By: Sonya Looney
20 Changing Bullying Behaviours 24 Junk-Free January
18
GOOD
Fitness
28 Small, Achievable & One Percent Better
By: Rachel Doell
G OOD
Nutrition
10 2018 Food Trends 18 Meal Prep 101
26
By: Krista Ettles
GOOD
Beauty
26 Lotions for Every Body
By: Stesha Jordan Puckett
I N EVERY ISSUE 5 Get the Good Stuff
NEW 6 Expert Answers 31 NEW Good Stuff In-Store
28
the good life The Magazine of Nature’s Fare Markets | 3
NATURE’S FARE CALENDAR
FREE
January
Dates subject to change. Check online for event details: naturesfare.com IN-STORE FREE WELLNESS TALK
Junk-Free January
SPEAKER:
Angela Wright
January 23
White Rock
January 25
Langley
Junk-Free January
Lisa Kilgour
January 23
Vernon
January 25
Kelowna
February
ADVICE
Talk with our nutritionist or naturopath today.
IN-STORE FREE WELLNESS TALK
SPEAKER:
― FREE ― WELLNESS K�LOWNA
January 9 January 25
P�NTICTON
SOUTH January 10
Dates subject to change. Check online for event details: naturesfare.com
10 Health Hacks for Busy Parents SPEAKER:
Joy McCarthy
PARTNER:
New Chapter
February 21
Langley
NORTH February 21
LANGLEY
IN-STORE FREE WELLNESS TALK
February 25
V�RNON
January 11 January 23
February 13
WHITE ROCK
IN-STORE FREE WELLNESS TALK
January 9 January 16 January 23
Life Hacks for a Healthier You SPEAKER:
February 6 February 22
Dr. Frank Silva
February 7 February 21 February 28
PARTNER: SISU
Book your appointment naturesfare.com
February 27 Kelowna February 28 Kamloops
SALE FLYER Find our flyer in-store or at naturesfare.com SALE START DATES
January 4
February 1
January 18
February 15
100%
SALE FLYER © 2018 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.
499
4 | January/February 2018
5 lb bag
NIC
CERTIFIED ORGA
BC Potatoes
Red or Yukon Gold
THE
F F U T S D GOO VEGA PROTEIN+ SHAKE Vega
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USE
With ingredients made from real, plant-based foods, Vega® Protein+ Shake is a delicious way to help start your day strong. Ready to take with you on-the-go, enjoy delicious Vega Protein+ Shake chilled on your way out the door, while you run errands, or mid-commute. • 20 grams of complete protein from a multisource plant-based blend • Veggies and greens • 25% daily value of at least 11 vitamins and minerals • 3–4g fibre • 1g Omega-3 ALA
READ LIGHT IS THE NEW BLACK by Rebecca Campbell Light is the New Black is a guidebook for a new breed of women who are here to be bright lights in the world.
BODY CARE ba-sd Inspired by strong women everywhere, this plant-based body care line offers organic coffee scrubs, indulgent body lotions, and creamy body washes that will rejuvenate your skin and leave you feeling soft, smooth, and oh so sexy. Feel good, look good, and do good. With ba-sd, it’s good to be nakd.
In order to thrive in this new age, everything must be an authentic expression of who we truly are. Rebecca shares her own journey to the light, alongside practical tools that will help you to answer your soul’s callings, and channelled messages from the universe. Reconnect to the core of your being and honour it, so that you can use it to change the world in a way that only you can.
the good life The Magazine of Nature’s Fare Markets | 5
EXPERT
s r e Ans w
with Dr. Jen
Q Dear Dr. Jen,
I hear lots of things about liver cleansing. Is this a good idea?
A
There is no hard and fast rule on cleansing, but after indulging in rich, fatty, and sugary foods, our livers may need some support. One in four Canadians lives with non-alcoholic fatty liver disease (NAFLD), and many don’t even know it. As it is a fairly silent disease until complications arise, regularly supporting the liver is important.
5 Tips for a Healthy Liver • Eliminate high glycemic index foods and high fructose corn syrup. Increased consumption of these is linked to obesity and diabetes, which typically accompany NAFLD. • Eat foods high in sulphur such as garlic, broccoli, kale, and cabbage. Beets, artichokes, and apples are also important for a healthy liver. • Vitamin E is a powerful antioxidant shown to reduce oxidative stress in those with NAFLD. It also tends to be lower in people with compromised liver function. • N-Acetylcysteine contains cysteine, which is one of the components of glutathione. Glutathione is the body’s master antioxidant and is necessary for proper liver detoxification. • Silymarin and silybin—powerful constituents in milk thistle—protect liver cells from free radical damage and enhance detoxification by increasing the production of glutathione.
DR. JENNIFER DYCK is a naturopathic doctor, health educator for Natural Factors, and public speaker with a passion for empowering her patients to achieve optimal health. Dr. Jen has special expertise in treating digestive complaints, hormone imbalances, and brain-related health conditions. She has a busy active practice at Brix Wellness Clinic in Kelowna, BC.
6 | January/February 2018
Q Dear Dr. Jen,
I always seem to gain 10–15 pounds over the winter months. Do you have any suggestions to help me manage my weight?
A
Rather than focusing solely on calories in versus calories out, managing weight should start with saying no to sugary foods. Sugar has recently been implicated in weight gain because it directly affects insulin and ghrelin, challenges our gut bacteria, and modifies how we store calories. The World Health Organization recommends consuming fewer than 25 grams of sugar per day. Carefully reading nutritional labels can help identify hidden sources of sugar often found in juices, sauces, and condiments. Consuming 30 to 45 grams of fibre per day creates a sense of fullness (so you eat less), reduces the glycemic index of food, stabilizes blood sugar to eliminate cravings, and regulates both insulin and ghrelin hormones. Eating more fruits and vegetables or taking a good fibre supplement can achieve this, and also provide cardiovascular and digestive benefits. New research in weight management has shown our microbiome is also involved. Our mix of gut bugs is linked to obesity and metabolic diseases and taking a probiotic can rebalance our good bacteria which can help reduce weight, cholesterol, and even depression and anxiety.
GOOD
Feature
25 Years & Counting
Claire, Rick, and Alexa Monahan
TO CELEBRATE NATURE’S FARE MARKET’S SILVER ANNIVERSARY, WE’RE TAKING A WALK DOWN MEMORY LANE TO REFLECT ON SOME OF OUR BIGGEST MILESTONES. the good life The Magazine of Nature’s Fare Markets | 7
our Vernon team
Nature’s Fare is so much more than a store: We’re a community hub where customers feel at home, and where everything on the shelves has been handpicked with the utmost care. We’re an inclusive, compassionate, fair employer where every staff member is considered a part of the family, recognizing the role each person plays in the company’s success.
W
e’re leaders for change, where the earth is respected and revered, and where the need to do our part extends from the top down. And it all started with our founder, Rick Monahan. Rick moved to the Okanagan with his daughters, Claire and Alexa, in the early 1990s. He was, and still is, a man who strives to live an active, healthy lifestyle. But the catalyst for Nature’s Fare was so much more than that, because Rick was also passionate about the idea that leading a health-conscious life should be an opportunity afforded to everyone. The first Nature’s Fare store, in Kelowna—built on the premise of “one stop shopping, naturally”—was a reflection of Rick’s passion for promoting healthy living, as well as for educating and encouraging others in the natural food space. He sought out and stocked the best of the best in natural, organic products, was always on the lookout for new additions to the store’s catalogue, and continuously advocated for alternative health care options for all Canadians. Rick believed in that first store and its staff—just as he has believed in every new
8 | January/February 2018
Nature’s Fare store and team since—and he instilled in his daughters this enthusiasm for Nature’s Fare and the natural food industry. As soon as Claire and Alexa were old enough to pitch in, they became fixtures in the store, working after school and on weekends, so perhaps it’s no surprise that they both chose to return home to follow in their dad’s footsteps: Claire and Alexa both sit on the board and are part of the company’s executive team. Nature’s Fare, and the Monahans, have become an integral part of so many communities, and their kindness and respect for others is unparalleled. Because of this remarkable family and their principles, our company tirelessly rallies around local and national charities who are making a difference. We’re big on community outreach, holding many events and bringing in experts to better educate and advise our steadfast following; Rick, Claire, Alexa, and the Nature’s Fare team understand that education opens so many doors when it comes to leading a healthy life. We have also embraced the need to care for the environment, making major corporate
decisions to improve the environmental impact of our stores. These changes have included a dedication to transparency, and upholding rigorous sustainability and accountability standards for any product offered in our stores. It is this dedication that led to our B Corp certification in 2014, awarded to retailers by the non-profit B-Lab organization for social sustainability, exceptional environmental performance and accountability standards, and transparency to the public. In many ways, Rick was ahead of his time, as these tenets feel like they are a part of the Nature’s Fare DNA; obtaining B-Corp status felt like recognition of his vision, and of how far we’ve come. Since the doors first opened in Kelowna, we’ve launched seven more stores, in six incredible municipalities. We consider ourselves so lucky to be a building block in so many communities, striving to be an engaged business that has the pulse of the region. We couldn’t have made it to this landmark anniversary without you, our customers, who have so loyally walked through our doors for 25 years. We thank you and look forward to many more years together.
1993: The Beginning Kelowna
1997 CHFA Retailer of the Year
Construction on our 1st store begins. We open our doors early 1994.
We’ve gone on to win an unprecedented four more times since.
1998 Penticton & Kamloops
Our 3rd and 4th stores open.
Vernon 1994 Mail Order & Fare Points
1996 Vernon
Customers can now order by phone. We also introduce our points program.
Our 2nd store opens.
2003 3% Club
1997 Head Office
Opens in Vernon, housing marketing, HR, accounting, and purchasing departments, as well as warehouse support. Frozen meat is also added to stores this year.
Our community giving program donates 3% of member purchases to non-profits. Other programs—like Save-A-Bag and Brilliant Brains Book Club been added since.
Kelowna
Kamloops
2001 1st Apple Bistro
mid 2000s Education
Opens in Kelowna, with more added to most of our other locations over the next 15 years.
Resources—like naturopathic support and community relationships— are consistently rolled out. Complimentary nutritionist consultations begin to be offered in 2013.
2009 Commissary, Events & Nature’s Finest
The commissary is added at head office to support our Apple Bistros. We begin hosting events in the stores, and our in-house brand, Nature’s Finest, is introduced.
Penticton
2010 Langley
Our 6th store opens— the first outside the Okanagan.
West Kelowna
2008 West Kelowna & E-Commerce
Our 5th store opens and e-commerce is added to the website.
White Rock
Climate Smart designation is given to companies who work towards reducing their carbon footprint. We create our Core Values to reflect our main beliefs: family; doing the right thing; healthy communities; having fun; continuous improvement.
2015 Social Media
2016 White Rock
Our 7th store opens.
Penticton North
2017 Penticton North
We start to gain a social media presence and develop content that makes us a destination for resources and recipes.
Our 8th store opens. We purchase Whole Foods Emporium, to operate as the newest Nature’s Fare location.
2013 Climate Smart Certified & Core Values
2014 B Corp Certified
We become the first retailer in Canada to achieve this status—which is awarded to companies that meet rigorous standards of sustainable business practices.
Langley
the good life The Magazine of Nature’s Fare Markets | 9
G OOD
Nutrition
2018 Food Trends “It’s all about health, convenience, and quality,” explains Nature’s Fare Markets’ Director of Purchasing & Vendor Relations, Roland Siegmund, summing up health food trends for 2018.
Beauty
a texture Jackfruit has d pork– lle pu similar to gan tacos! perfect for ve
INSIDE & OUT
Plant It
Plant-based dairy and meat alternatives are the fastest growing category in food, as dairy sales decline and we eat less meat. Look for even more alternative options on the shelf, joining non-dairy desserts, cheeses, and beverages.
More people now know that what they put on their skin and hair is absorbed into the body, so they are looking for clean, organic products with good-for-you ingredients. What’s on the rise? Coconut oil (as ever!) Clean toothpaste— with charcoal! Natural deodorant
Brainpower
Driven by an aging population, we’re flocking to fish oils, guarana, and other brain-boosting botanicals.
“People are looking for quality versus quantity—in everything. Because we are researching where our food comes from, and how it’s produced (and realizing the high cost of factory farming—for animals, our health, and the environment), we’re looking for ethically produced, high-nutrition products delivered in the freshest, most convenient way possible.” —Roland Siegmund
Waste Not
and veggies “Ugly” fruit me as their taste the sa ins and are us prettier co ious. just as nutrit
Food waste is on our radars, so more people are composting or encouraging their communities to offer food disposal bins. We’re choosing more ‘ugly’ produce, restaurants are looking for ways to share their waste, and food producers are looking for ways to create new products from what they discard. At Nature’s Fare, we are bringing in a new inventory control system so that we only buy what we need, when we need it. And yes, we send all our food waste to the compost heap.
10 | January/February 2018
Organic
Plus
Biodynamic farming is the next level to support whole animal-plant ecosystems. Superior nutrition and kind to the land, this is regenerative farming the way it used to be.
Gut Check Probiotics prevail in fortified and fermented foods, supplements, and ‘gut shots’ (flavoured sauerkraut juice?)—even brew-yourown kefir water. Anything to grow those good bacteria.
Functional Food
This is about food as medicine. Expect more nutritionally dense options to add to food (like goji powder for smoothies), and cross-over supplements that incorporate beneficial foods. Chocolate bars with turmeric, anyone? Look for more: ADAPTOGENS Natural compounds that help the adrenal system to adapt its function to strengthen our body’s response to stress, anxiety, and fatigue. They include eleuthero root, rhodiola, gingko biloba, ashwagandha, panax ginseng, astragalus, and licorice root. MUSHROOMS With exotic names like cordyceps, chaga, lion’s mane, and reishi. Whether fresh, powdered, in supplements, in granola bars or tea, immune-boosting fungi are flying high. COLLAGEN for health and beauty – beneficial for connective tissue and joints, skin, and hair. Look for frozen and stand-alone powdered bone broth, and added to protein powders. PROTEIN in everything—including cookies and ice cream. MCT OIL for mental clarity and sustained energy. Add to coffee and tea, or find in ready-to-drink beverages in different flavours. HORSERADISH capsules—anti-microbial and antiinflammatory. It’s an immune system and metabolic booster, diuretic, and is good for bronchial support. CHARCOAL to detoxify—find it in juices, shots, cosmetics, and personal care.
Sprout Up
up to 200 Monk fruit is r than sugar. times sweete
No Sugar Tonight
Expect to hear more about zero-calorie monk fruit. Known as luo han guo in Southeast Asia, monk fruit has no aftertaste, and is safe for diabetics. Up to 200 times sweeter than sugar, a little goes a long way. Look for it as a stand-alone sweetener, and in a wide variety of products.
Sprouted grains, legumes, even tofu—nutritionally enhanced, and easier to digest—are on the rise in breads, crackers, pastas, and cookies.
Fluffy & Fido
Grain-free, organic, raw fruits and veggies…pet food’s come a long way, and kibble just doesn’t cut it. We’re even making our own. the good life The Magazine of Nature’s Fare Markets | 11
Up & Coming…
TREN
CHI�KPEA S D ALE
TIGER NUTS Actually little tubers, these naturally sweet, gluten- and allergy-free goodies are high in fibre, vitamins, and minerals. With a coconut taste, drop them in a smoothie or munch by the handful for a nutritious slow-release of energy. TREE SAP From birch and maple, it’s used as syrup, water, or sweetener. CHICKPEAS Crispy-crunchy, sweet, or savoury, these high-protein, fibre-rich legumes boast as much folate as three cups of spinach. You can ditch the chips: buy ready-made or toast your own. WATERMELON High in fibre, silica (near the rind), and electrolytes—and an aphrodisiac (!), eat it raw or cold press into juice. JACKFRUIT High in fibre, rich in antioxidant vitamins and minerals (C, A, B-complex, zinc, calcium, potassium, and others) jackfruit is a fabulous addition to juices and smoothies—and a great meat substitute (with a pulled pork texture that takes savoury seasonings well), it can be diced, shredded, or chopped. Jackfruit is the largest tree-borne fruit, and can weigh up to 100 lb.
Spicy Chickpeas
Easy to make, with endless flavour combinations. Eliminate the heat if you don’t like spicy. 3 cups chickpeas (two 15 oz cans)
1 tsp
2 tbsp olive oil
½ tsp cayenne pepper (or smoked paprika)
1 tsp
chili powder
ground cumin
½ tsp salt
1. Preheat oven to 400°F, with rack placed in the middle. 2. Put all ingredients in a bowl, and toss until chickpeas are well coated. 3. Spread in a single layer on a baking sheet. Bake 30–40 minutes until crisp.
herbal
SWITCH IT UP!
Go with garlic powder, dried basil, salt, and pepper.
sweet
In a mood? Try cinnamon and coconut sugar or drizzle with maple syrup.
radical
Get with chili and cocoa powder.
For fighting colds, flus and numerous other infections, choose an Oil of Oregano your family can depend on. Joy of the Mountains is voted #1 by Canadian families year after year, because it works. An independent UBC antiviral study confirmed the superior performance of Joy of the Mountains: 2-4x more effective than other leading brands.* The difference? Oregano is all we do! We’re committed to creating the very best, whatever the cost, no cutting corners. With today’s virulent bugs, we all need a high-performing Oil of Oregano. Trust Joy of the Mountains when your health is on the line.
Organic
Vegan
joyofthemountains.com
12 | January/February 2018
Non - GMO
RT
Soy Free
Gluten Free
Chemical Free
Available at Nature’s Fare Markets and other fine health supplement retailers.
*Reference: Anti-Influenza virus activities of commercial oregano oils and their carriers. Journal of Applied Pharmaceutical Science 2012; 02(07) 214-18.
G OOD
Health
Mad as a Hatter
I
n medical school we often relied on catchy phrases or mnemonics to memorize anatomical parts, drug actions, families of herbs, or clinical signs of a disease. Ask any doctor to recite a silly poem about the actions of anticholinergic drugs: mad as a hatter, blind as a bat, hot as a hare, red as a beet. This class of drugs’ side effects can be high body temperature, flushed skin, urinary retention, and dilated pupils. We aren’t talking about Alice in Wonderland when the ‘mad as a hatter’ part comes up though. Instead, it describes the confusion and delirium that can occur with this class of medication. Anticholinergic drugs block the action of acetylcholine. This substance transmits messages in the nervous system and stimulates muscle contractions. People use these medications for sleep aids, bladder leakage, ulcers, anxiety, hypertension, and
allergies. Anticholinergic drugs have been in the news lately because of the concerns associated with long-term use and a steep increase in the rates of dementia and Alzheimer’s disease. In 2016 the Journal of the American Medical Association published a paper about the long-term use of these medications. Insomnia is a common reason why the average person might be using anticholinergic drugs. Medications such as Advil PM, Tylenol PM, and Unisom are often used to deal with insomnia. The 2016 study showed that these medications and other anticholinergics could lead to cognitive impairment and potentially irreversible dementia when taken continuously for as few as 60 days. This class of drugs can naturally cause side effects (remember mad as a hatter) but these side effects were much more worrying.
DR. SHELBY ENTNER, nd is a sought-after naturopathic physician, speaker, and expert. After receiving her doctorate in 2002, Dr. Entner went on to practice in the United States for several years before returning to BC and eventually founding Vero Health in Vernon. She enjoys a busy practice with her award-winning team of practitioners and staff and loves living in the Okanagan with her young family.
14 | January/February 2018
The University of Washington’s School of Pharmacy tracked 3,500 people over the age of 65 in a long-term study to evaluate the risks of certain classes of drugs and dementia risk. Taking an anticholinergic for 3+ years was associated with a 54% higher dementia risk. Concerns grew when more than one drug was prescribed for an aging patient and the combination of the anticholinergic effects was compounded. A patient taking Paxil for depression, Flexeril for muscle pain, and Tylenol PM to help fall asleep had three different sources of the same class of medication! Add in something for bladder incontinence or allergies and the risks worsen. The synergistic effect of the medications showed changes in cerebral white matter and reduced brain volume. Impairments in attention, poor concentration, and a high risk of falls were all early symptoms. Does the patient have dementia or the side effects of being on these medications? Perhaps both, and, unfortunately, they may be labelled as just getting “old”. At a recent UBC Pharmacology seminar, the speakers shared great resources being used by clinical pharmacists to help patients understand and decrease use of medications. Talk to your pharmacist and physicians and take time to review all of your medications, even those used seasonally or off-label. Don’t stop medications without medical assistance and be aware that even just a few medications could have risks for long-term health. Consider other categories of prescriptive medications or alternative options with your naturopathic physician. Get your health care team together, make sure you focus on preventative health care, and find the simplest and lowest risk options available.
verocare.ca
RAISING A TINY HUMAN TAKES GUTS. MAKE SURE YOURS ARE UP FOR IT. A HEALTHY GUT CAN IMPROVE YOUR STAMINA. YOU’RE GOING TO NEED IT.
BETTER PROBIOTICS MAKE BETTER HUMANS. www.renewlife.ca
G OOD
Health
Forget Goals:
Focus on the Process, Not the Outcome ARTICLE & PHOTO BY SONYA LOONEY
W
e learn to set goals at a very young age. A goal is a thing, the object of an ambition or intense desire. It’s easy to set goals, but it’s difficult to actually execute and achieve them because it requires us to shape and direct our motivation. Why is it so hard? We struggle with creating habits and systems to ensure we are making progress. We also tie our happiness and satisfaction to the outcome of the goal itself, which leaves us in an endless pursuit of saying “I’ll be happy when I achieve X.” There is a problem with being too goal-oriented; the paradox is that we
cannot always control the future and thus our outcome, but we can always control our progress through consistent action.
• Goal: Lose weight. Process: Meal planning and portion control.
So how do you create a goal-setting system that will help you not only get what you want, but also feel satisfied and motivated on a daily basis? The trick is to stop focusing on the end point and instead start focusing on your process. If you can feel good about your daily actions working toward something important to you, it will help you stay on track.
• Goal: Run a marathon. Process: Create and stick to a training program.
Examples of a process surrounding a goal:
SONYA LOONEY is a World Champion Mountain Biker and a podcaster, speaker, and expert in the fields of plant-based nutrition, mindset, and adventure travel. Through taking on the world’s hardest mountain bike challenges, Sonya applies lessons learned from the trail to everyday life to inspire personal growth and a positive headspace.
16 | January/February 2018
• Goal: Buy a house. Process: Creating a budget to save money. Goals are just a point on a map to start you moving in a different direction. Once you start down a new path, enjoy the experiences, the unknowns, and even the setbacks.
sonyalooney.com looneysonya Podcast: The Sonya Looney Show
6 Steps to Love the Process
When you focus on the process instead of the goal, you will start to feel better and in control over the current work you are doing, instead of delaying happiness once the milestone is achieved. Here are some strategies:
1
BUILD CONFIDENCE
Start small with something you know you can achieve. Selfconfidence is your perception of your ability; the more you do, the more you believe you can do. That will help you set loftier goals. If you can’t achieve what you set out to do, start with something easier.
3
BE SPECIFIC TO CREATE A FRAMEWORK For example, say: at this time, this many days a week, I will do x for this many minutes. Put it in your calendar so you see it regularly and have already allocated time. It’s harder to opt out of something scheduled.
5
GETTING OFF TRACK
You made a commitment with the best intentions but sometimes you make mistakes. Say you are trying to lose weight and swore off chips… and you “accidentally” eat a whole bag! One mistake doesn’t mean you have to start over. Simply pick up immediately where you left off in your process. Examine what triggered you to break your new habit so you can course-correct. To achieve your goal, you don’t have to be 100% perfect with your process but you do have to trend in the right direction. Practice self-compassion but don’t let yourself off the hook.
2
MAKE A COMMITMENT, NOT A PROMISE
After a few weeks of working toward a goal, it can be easy to let yourself off the hook. A commitment is non-negotiable: when you get married, you commit to your partner; when you have to be at work between certain hours, you are committed to it. There is no “well, maybe I won’t be committed today because I don’t feel like it.” Cut off excuses the moment they start.
4
HABIT STACKING It’s easier to stick to a habit when you add it on to an existing habit. Some examples would be flossing your teeth after you brush them or doing core work before your run.
6
IS IT WORKING?
Create a support network around you with like-minded individuals to help keep you accountable and motivated. Measure your progress by looking back at what you have accomplished each week instead of looking forward and seeing how far you have to go.
the good life The Magazine of Nature’s Fare Markets | 17
GOOD
Nutrition
Meal Prep 101 ARTICLE AND PHOTOS BY KRISTA ET TLES
KRISTA ETTLES is a wellness expert, healthy living cheerleader, and all around kitchen ninja. Her company, Nourished and Whole, is on a mission to educate and inspire others to make happy, healthy living simple and fun! nourishedandwhole.com nourishednwhole 18 | January/February 2018
D
oes meal prep sound like an overwhelming task that will take up all of your precious time on the weekend? It doesn’t have to be that way. It can be simplified so you can make healthy eating flexible and fun! I want to break down the fundamentals for you—the what, the why, and the how—so you can have a simple, sustainable way to create delicious meals all week long. Meal prep is your secret weapon to eating healthy, whole food without the stress or spending too much time.
The WHAT
“Preparing ingredients rather than entire recipes gives you the option to adapt meals quickly and easily based on how you feel each day.”
What exactly is meal prep, anyway? Meal prep is planning and preparing meals ahead of time, shopping once, and typically batch cooking. My philosophy is to focus on prepping individual ingredients instead of spending a whole day cooking entire recipes, to make it flexible for real life. Preparing ingredients rather than entire recipes gives you the option to adapt meals quickly and easily based on how you feel each day, no matter how busy your schedule is.
The WHY Having a solid meal prep schedule has so many more benefits than simply being a way to make healthier food choices. Number one, it takes the stress out of that age-old question “What’s for dinner?” A little planning and prep work ahead of time means you have one less thing to think about during your busy week. Weekly meal prep will also save you money as you won’t have to rely on eating out for lunch every day, or have
Spinach Pesto
takeout for dinner when you’re feeling too tired to cook, because you know you have healthy ingredients in your fridge ready to go anytime. And by investing a bit of time prepping on the weekend, you get back that time and more by not having to prep and clean for every meal.
The HOW To get into the habit of regular meal prep you need a few things to fall into place. I always recommend starting your planning early in the weekend or even the Friday before. That way you have time to shop and prep ingredients whenever it works for you over the weekend. You want to create something that’s easy and will work with your schedule, not add another thing to your plate.
Good planning means less time in the kitchen—and we all want more time, right? If you take the time to look at everything you want to make, you’ll start to see what you can batch together, what you can do while something else is in the oven, and where you can clean as you go. Great things to start with are roasted veggies, sliced fruit, cooking grains like rice, quinoa, oatmeal, or chia pudding for breakfasts, sauces or dressings, and roasted chicken, fish, or hardboiled eggs for your protein. You can use any of the ingredients to create a quick grain bowl, salad, or reheat in a stir-fry, soup, or on pizza. If you’re brand new to meal prep I suggest you start small. Prep one thing you’re comfortable with and build from there. It might take a little bit of practice but the more you do it, the more confident you’ll get. Before you know it, it’ll be a new, healthy habit you’ll love.
4 cups spinach, washed and dried
1
1 cup
½ cup olive oil
pecans, toasted
1 clove garlic
lemon, juiced and zested
½ tsp each salt and pepper
1. Add spinach, pecans, garlic, lemon zest, and juice to a food processor or blender. Process until mostly chopped. 2. Slowly add olive oil until mixture is smooth. 3. Add salt and pepper to taste. Makes approximately 2 cups. This will last for about a week in the fridge. You can use it as a topping on most anything, in sandwiches, stirred into pasta, on top of grain bowls, as a pizza sauce, or as a veggie dip.
the good life The Magazine of Nature’s Fare Markets | 19
G OOD
Health
Changing Bullying Behaviours 500 years ago “bully” (thought to be derived from the Dutch “boel” for brother, and the German “buhle” for lover) was a term of endearment. “Bully for you” also meant “bravo”, a positive, encouraging message. Later the meaning evolved into “bluster” or “harasser of the weak”, and today describes someone who abuses another.
T
here’s a growing movement to change bullying behaviour, and its widespread social consequences. Perhaps, over time, the meaning of the word can change again, too. Whether at school or home, in the workplace or a senior’s centre, bullying—the act of intimidating a weaker person—happens when there is a real or perceived imbalance of power. It can be: • Physical: hitting, kicking, punching, pushing • Psychological: isolating, gossiping, spreading rumours, name calling, commenting about someone’s looks, speech, ethnicity (culture, colour, religion), or gender • Extortion: stealing money or belongings • Direct or indirect: in person, behind someone’s back, by phone, or online (cyberbullying) • Repetitive, sustained, and creating a feeling of no escape
20 | January/February 2018
The social, physical, and mental health consequences of bullying can be profound—on those who are bullied, and those who bully.
At School Youth who are bullied commonly experience: • More headaches and stomach aches • Depression, anxiety, and low self-esteem • Aggressive behaviour • Academic problems and absenteeism • Contemplate, attempt or commit suicide Youth who bully commonly experience: • Substance use and delinquency • Academic problems, and are more likely to drop out of school • Aggression and sexual harassment • Gang involvement and criminal behaviour in adulthood • Difficulties in relationships with others • Bullying from others
DID YOU KNOW?
BULLYING
v Girls tend to engage in social forms of bullying more often than boys, while boys tend to engage in physical forms of bullying (although either do both).
v Canadian teachers ranked cyberbullying as their issue of highest concern, and 8% said bullying and violence are serious problems in schools. v Over half of bullied children do not report it to a teacher.
v 4 to 12% of boys and girls (grades 6 through 10) report having been bullied at least once a week. v The rate of discrimination experienced among students who identify as Lesbian, Gay, Bisexual, Trans-identified, Two-Spirited, Queer, or Questioning (LGBTQ) is three times higher than heterosexual youth.
v Girls are more likely to be bullied on the Internet than boys.
v 7% of adult Internet users in Canada, age 18 years and older, self-reported having been a victim of cyberbullying at some point in their life. v 40% of Canadian workers experience bullying on a weekly basis.
While peer intervention is known to stop and prevent bullying, only a small number of students actually try. But interventions are effective when supported by a “whole school” or “whole community” approach, and can decrease bullying incidence by 20 to 70 percent. These formal and enforced programs—which include parents, coaches, and the community at large—provide policies and initiatives to address the attitudes and interpersonal and emotional skills of students, as well as early intervention in bullying and victimization behaviours. These programs can make a huge difference to not just those who are bullied.
Someone is bullied on a Canadian playground every seven minutes.
living with others in a group setting for the first time in their lives, having to share resources, meals, and activities. The adjustment can be very difficult if they have moved away from their community, or lost their spouse, their health, or their independence. In a University of Saskatchewan study, nearly one third of seniors reported being bullied, which included verbal abuse, social exclusion, and gossip.
If You Are Bullied • Be assertive but not aggressive. Fighting back can make the situation worse. • Walk away or leave the online conversation. • Document it. Write it down or save a screenshot of the online message.
CYBERBULLYING Cyberbullying involves using email, phones, text messages, Internet, and social media sites to intimidate or harass others (often anonymously) by distributing damaging messages, or images, to a wider audience. This includes:
• Tell someone you trust. • Report the bullying to administrators, managers, or human resources. When no one reports bullying, those who bully feel they can do so without consequences.
• Sending mean or threatening messages • Posting embarrassing photos
Growing Up Doesn’t Mean Growing Out of It
• Report criminal offences (threats, assaults, sexual exploitation) to the police.
• Creating a website to make fun of others
Without intervention and support, many youth who bully others continue it as adults, when the bullying takes on more social, homophobic, sexual, and racist forms. It is brought into the workplace, into peer and family relationships, dating, and marriage. Children in particular are vulnerable when they grow up in an environment that doesn’t model respectful, healthy relationships.
• Report unwanted text messages to your telephone service provider.
• Tricking someone into revealing personal or embarrassing information
No Age Limit Seniors often have challenges with bullying, particularly when they find themselves
• Pretending to be someone by using their name
• Report online bullying to the social media site, and block the person responsible.
Think Pink Pink Shirt Day—started by Grade 9 students in Nova Scotia in support of a bullied friend—is now a worldwide movement recognized by the United Nations. Wear a pink shirt to show that those who are bullied have support, and that bullies will not be tolerated.
Sources: www.bullyingcanada.ca www.stopabully.ca www.canada.ca/en/public-health/services/bullying/bullyingprevention-programs.html www.rcmp-grc.gc.ca/cycp-cpcj/bull-inti/index-eng.htm www.prevnet.ca/bullying/facts-and-solutions www.aarp.org/relationships/friends-family/info-03-2012/ older-adults-can-be-bullies-too.html www.retirementlivingsourcebook.com/articles/seniorbullying-233
globalnews.ca/news/3535513/elderly-bullying-happens-insaskatoon-study/ www.ccohs.ca/oshanswers/psychosocial/bullying.html www.differencebetween.com/difference-between-bullyingand-abuse/ www.pinktshirtday.ca www.cihr-irsc.gc.ca/e/45838.html www.publicsafety.gc.ca/cnt/rsrcs/pblctns/bllng-prvntn/ index-en.aspx
PINK SHIRT DAY Wear a pink shirt on February 28, 2018 to show your support for the Anti-Bullying Campaign!
the good life The Magazine of Nature’s Fare Markets | 21
G OOD
to our Planet
MEET A MAKER —
—
Back to Earth Kiley Routley’s kitchen is a place of inspiration and experimentation, the place where she began to develop cleaning products that she couldn’t find anywhere else: products that were, well, squeaky clean!
T
oday, as founder of Back to Earth Enviro Products, Kiley Routley now boasts a line of 54 organic products—for personal care, babies, and pets; household and laundry cleaners, teas, spices, herbs, and herbal remedies—and recently launched raw, vegan, and organic Weeds & Seeds cereal. She plans to expand beyond BC, with the launch
22 | January/February 2018
of 12 certified-organic personal care products across Canada.
in handy when she was ready to create her own company.
We recently managed to catch this busy eco-CEO, just back from a wildcrafting foray in the hills near her home in Coldstream, BC. Raised by entrepreneurial parents, Kiley started her business education early, working in the family business—skills that came
“It’s in my blood,” she explains. “I was a young girl who grew up working on a golf course, learning about all aspects of the business. When I found the fire within me, marrying the two came easily.”
“This is our only cure—prevention is all we have for asthma, for terminal illness.” —Kiley Routley Family Inspired That fire was lit by her grandfather’s cancer diagnosis. “To support my grandfather we took him to a naturopath, and came back with a full understanding of the impact of chemicals that we were bringing into our home, and into our bodies. Did you know the quality of our air can be more toxic inside than out? So we went home, and threw away everything we were using and looked for something better.” With the flames fanned, she wanted to know more. “I’ve always had super-sensitive skin, and had difficulty finding products without parabens and fragrances. So I studied under a herbalist and an aromatherapist, to learn about the alchemy of herbs and oils, and I decided to make this my work.”
Ethically Wildcrafted The more she learned, the more Kiley wanted to incorporate the plants available all around her—and so began her love of ethical wildcrafting. Today it’s a family affair, as she takes her children with her, searching the local area for indigenous plants to use in her formulations, teaching them about plants and how they’ll be used. “These herbs—like arnica, St. John’s wort, rosehips, and chicory—have been used for hundreds of years. It’s fascinating to me that so many plants are not just good for
you, they are fantastic. Like dandelion, which has more vitamin C than 25 oranges, and nettles and plantain that clean your liver and kidneys. “This has become a full-on passion and obsession. We love this amazing valley, so we are as gentle as possible. We never leave a footprint, or take more than 20% of a plant. We just give it a shave and a haircut.”
A Growing Concern “There are so many direct links to our health and chemicals, in our food and our products. Until I started this company, I didn’t realize how many people feel anxious about our environment—and are concerned about what’s happening in the world. There’s a growing movement for people who want clean products, and to do the right thing for the environment, so it’s also an exciting time.” As the business grows, so do Kiley’s dreams. “I would love to be able to offer a retreat, a beautiful place wrapped in knowledge and care, a place to teach people to wildcraft and identify plants, with a spa and yoga experience. I just want to educate people— to teach them how to take care of themselves.”
Dandy Dandelion Taraxacum officinale Brought over as a food crop by settlers on the Mayflower in 1620, dandelions may be the most plentiful edible plant in urban areas. Young leaves, flowers, and the unopened flower buds of dandelions are excellent for cooking—just make sure they are pesticide-free. All parts of the plant are edible raw. • Young LEAVES or those growing where there is less/no sunlight are the least bitter. • ROOTS are best when collected in spring and fall. Peel, slice, and cook in two changes of water with a pinch of baking soda. They can be roasted as a coffee substitute. • Unopened FLOWER BUDS can be eaten raw or used in cooking. One serving of dandelion greens contains the same amount of calcium as a ½ cup of milk, and is a good source of potassium and vitamins A and C.
C
Just ½ tsp of dandelion greens provides 58% of RDA of vitamin C. the good life The Magazine of Nature’s Fare Markets | 23
G OOD
Health
Junk-Free January Nature’s Fare Nutritionists Lisa and Angela are here to guide you through a program that cleans up your diet and lifestyle habits, and puts you on the right track for a healthier, more energized year.
Stay Mindful
eat more
Fruits & Vegetables
Detox Exercise Get enough
Sleep
Get some Fresh air
Daily
Vitamins
24 | January/February 2018
Drink
Water
D
o you make sincere New Year’s resolutions to get healthier that never last longer than a week or two? Or decide to do a cleanse every January, and then go back to your wicked ways? It all starts with understanding why it’s so hard to change a habit.
stick in long-term memory. Every time you think a thought, or do an activity, it becomes easier. A new habit takes daily practice to make it perfect and, eventually, becomes so easy, you even do it in zombie mode. Like riding a bike… There is no shortcut. Think of meditation: this habit works best if you do it 5 to 20 minutes every day. Four hours on a Saturday just isn’t going to work…unless you’ve already perfected the skill.
Of course, the fear is often unjustified. We imagine a discomfort that’s going to happen, when in fact it’s likely to be a huge relief just to get the task done. Sticking to what we already know can prevent us from moving forward and growing as a person. Those fears can be calmed by looking at a new task a little bit differently.
Zombie Mode Do you remember every single thing you did this morning? How about on your drive home? Probably not! We spend a lot of time in automatic mode, as zombies.
Focus on the Process
A habit is formed by doing something over and over again, to the point where it becomes automatic—zombie mode allows those habits to continue, without much thought or effort, like tying our shoelaces, or brushing our teeth. To change a habit— or create a new one—we first have to be present in what we are doing.
Why We Procrastinate
Junk-Free January is designed to bring old habits, and new, top of mind.
• Skill deficit, or not knowing how to do something
Practice Makes Perfect It takes time, repetition, and quality sleep to get a new habit, skill, or concept to
Procrastination and Well-being In a University of Windsor study on procrastination*, researchers asked: “To what extent is procrastination having a negative impact on your happiness?”
Procrastination—putting off completing a project or trying a new yoga class—is a lot more common than we realize. The most common reasons: • Lack of motivation when the task is seen as dull or unpleasant
Instead of focusing on the outcome—a big goal that may seem too daunting— try to focus on the process, and the one little thing you can to do today to move you forward. Those tiny, incremental steps are much less overwhelming than attempting a complete change in one step. Instead of aiming for A to Z all in one chunk, aim for A to C. Once at C, aim for E, and keep going. Much less scary, and much more doable.
• Lack of interest when the task is seen as boring or irrelevant
What teeny, tiny little step can you do right now to create a healthier habit?
• Resistance or rebellion against imposed schedules, standards, and expectations
Junk-Free January!
And, a fear of failure—a quiet fear, the type we don’t always notice. Tasks we don’t like to do stimulate our pain receptor areas, and then (understandably) we try to avoid pain.
46
%
said quite a bit or very much
adults
had higher stress levels, and more acute health problems, than individuals who completed their tasks on time
Come out to one of our workshops or book a free appointment with one of our Nutritionists to get started on your junkfree new year! Check out details on page 4 or online at www.naturesfare.com
18%
confessed it was an extreme negative effect
students
were more likely to consume more alcohol, sleep less, and eat poorly, compared with those who did their work promptly
*From 2,700 responses | www.mytimemanagement.com
the good life The Magazine of Nature’s Fare Markets | 25
G OOD
Beauty
Lotions for Every Body ARTICLE AND PHOTOS BY STESHA JORDAN PUCKET T
Do your hands ever get so dry that they crack? Or your legs get so ashy that they itch under your pants in these cold months? I have spent some time researching the best moisturizers to find just what works for those dry, itchy body parts! STESHA JORDAN PUCKETT is a lover of style, beauty, and all things photography. She started her blog, Classic & Bubbly, in June of 2011, where she uses her love and talents of photography and writing to explore topics like personal style, beauty tips and tricks, and her family life. classicandbubbly.com 26 | January/February 2018
I
have been told many times that looking at a woman’s hands can tell her age. What!? Well, I have a solution that will help with those dry, cracked hands we are all experiencing during this time of year. The winter can be hard on our skin so it is important that we take care of it. I mean, we don’t want anyone thinking we are older than we actually are just because we haven’t found the best moisturizers, do we?
I have a bottle of the bāsd body lotion sitting on my bedside table that I use nightly! A mixture of shea butter and coconut oil, the smell is warm and sweet which for me is the perfect nighttime mixture. Leaving my skin soft and silky, it has quickly become my go-to lotion as I crawl into bed and prepare for my nighttime routine. The bāsd brand’s motto is plant bāsd for a clean body and clean conscience even when nakd.
I want to talk about three brands of moisturizer I have been using and why I love each one. I have extremely sensitive skin so when choosing what lotions to apply I always make sure they will do the job right. Different areas of the body have different needs: hands and feet typically need something more hydrating, whereas the chest and back may need something a little more sensitive. I am going to share the three lotions I love and what parts of the body I find they work best for.
However, no matter how often you apply moisturizer, sometimes your skin just needs a little something extra. Typically my hands will crack, or my back (which is often missed daily) gets so dry it hurts. For these days I use Sukin Intensive Hydrating Cream. A thicker cream that is dermatologist-certified, non-irritating, and non-sensitizing, when applied to those extra dry areas it gives a feeling of relief almost instantly. I love this hydrating cream and recommend it to anyone who experiences abnormally dry skin. The smell may not be as inviting as the bāsd lotion
but I do not use it daily and the aloe relief is unbelievable. Finally, a lotion that has it in the name— everyone in my family uses it: the Everyone Lotion. With a fresh lemony smell, the Everyone Lotion is a great getout-of-the-shower lotion. I apply it while the steam from the shower is still warm! The bottle says 3 in 1: face, hand, and body, but I typically use it as all-over body lotion. I don’t apply it to my face, and although applying to my hands doesn’t hurt, I find it is a thinner lotion so it doesn’t provide the intense hydration my hands typically call for. Going natural for something like lotion is a no brainer as most lotions are made out of the same initial key ingredients. Other drug or department store lotion brands typically left my skin in breakouts or rashes, or it became inflamed and red, but all three of the brands listed above have done amazing things for keeping my skin soft, soothed, and looking young!
the good life The Magazine of Nature’s Fare Markets | 27
GOOD
Fitness
Small, Achievable & One Percent Better ARTICLE AND PHOTOS BY RACHEL DOELL
Setting realistic health goals can be a challenge while coming off of your holiday high. It’s also one of the most important things to do for your body. Personally, I often overthink the process and in the past have set goals or restrictions on myself that only set me up for failure, leaving my body feeling depleted and on the verge of a breakdown.
S
o how do we find a healthy balance? First, we need to realize that fitness is an evolving journey. What worked last year may not work now, and change is good not only physically but also mentally. Maybe you’ve always gone to classes, or run the same road. Whatever your story may be, your body knows it. Maybe this year instead of trying to hit the gym six days a week, find a workout
that brings you life. My new goal is to take my workouts outside one day a week—no matter the weather or time of day—to experience every season! Studies show that even 10 minutes a day outdoors improves our mental state; our bodies respond in positive ways and trigger amazing hormones to keep us going—and enjoying life.
Here are some questions I’m often asked about setting health and fitness goals:
Q: Do you need to work out every day to see results? No, and I really discourage this. Our bodies need time to recover from the tension of workouts. If you’re just starting out I would recommend 2 to 3 times a week. Start slowly and try lots of different fitness styles to find what suits you best.
RACHEL DOELL is an instructor, personal trainer, mother, and wife who loves health and fitness. Her fitness company, Daily Routine Fitness, features simple ways to fit living a healthy life into your everyday routine. dailyroutinefitness.com | 28 | January/February 2018
dailyroutinefitness
DAILY ROUTINE FITNESS
If you’re more advanced, maybe you need to step up your fitness to see results—try switching up your routine. Something as simple as swapping out bootcamp class for a set of uphill sprints, or power yoga in exchange for your token spin class, may be just the adjustment your body needs to take your fitness to another level.
Jump-Start Workout After a 10 minute warmup, set your timer for 1 minute for each move. Repeat circuit 3–4 times with little to no rest.
Q: Is working out for multiple hours at a time necessary? Short answer is, No! First, figure out your goal. Do you want to train for an endurance race, become a triathlete, or just feel better and more energized? Once you have your goal, research what class or program will be the best for you. The workout I’ve included here is an awesome way to switch it up. There are countless studies showing that short, powerful workouts have countless positive effects on our bodies and mental states.
Q: How do I plan my workouts? Whether you’re heading to the gym or park, or sweating it out at home, it’s hard to get motivated without a plan. Lack of planning also increases rest breaks—and wandering minds—and our workouts are less effective. Here is what I always stick to:
①
SQUATS
① Compound movements Works upper and lower body.
② A mixture of cardio and strength ③ 4 to 5 movements Keep it simple!
②
④ Timed or planned reps So I don’t stop when it starts to get hard. I set my timer for 20 to 30 minutes and repeat my movements for either 1 minute or perform 12 to 15 reps per movement. I get in as many rounds as I can with little to no rest. If my kids are involved, this is a different story. Sometimes my workouts go smoothly with them and sometimes I want to pull my hair out. Celebrate the good days and know there is always tomorrow! This year instead of counting how many times life got in the way, or beating yourself up for skipping another workout or eating a donut, celebrate the wins! Along with creating a plan I also have a huge jar of marbles—every time I do something positive for myself I put a marble in. On the hard days, when negative talk starts to take over, I look at that jar and remind myself that health is a journey and each day I’m getting 1% better. Bring it on, 2018!
③
TRICEP DIPS
PUSHUPS
Sprint for 30–60 seconds after each round.
④
LUNGES the good life The Magazine of Nature’s Fare Markets | 29
TRIMACTIV
Weight control Suppresses hunger pangs and increases feeling of satiety
Reduces the likelihood of blood sugar spikes/falls and decreases desire for sweet things Enhances the body’s metabolism and processing of dietary sugars Increases the body’s ability to burn fat
Powerful plant-based synergistic formula • Garcinia Cambogia • Yerba mate
• Green coffee bean extract • Cordyceps
• Ceylon cinnamon
Vegan
Gluten-free
Non-GMO
NEW
GOOD STUFF IN-STORE
SOUP
Imagine Chicken Bone Broth
SNACKS
Hippie Snacks Sesame Snack
Savoury sipping broth is perfect for these cold winter days ahead. It’s delicious and gives you a nutritious boost, packed with 9 grams of protein per serving. Use to make soup or just sip away…
Looking for a healthy, crunchy, organic snack? Then add these to your list! Made with white and black organic sesame seeds and sweetened with coconut sugar they have 35% less sugar than the other sesame snacks on the shelf. Get crunching.
DRINKS
DRINKS
Nineteen 02 Kombucha
Welo Probiotic Ferments
This is the new standard of Kombucha. Brewed locally, using the highest grade organic teas and herbs from some of the finest estates in the world and fresh water from the Pacific Range Mountains and a very long fermentation time. This is the real deal.
These guys have taken fermentation up a notch! Combining fermented botanicals and 2 billion live cultures per bottle. Three really unique flavours, very low sugar, and cool bottles—you can’t go wrong. These probiotic drinks don’t only heal—they taste great too. Plus, 5¢ from every bottle purchased goes directly towards building water wells worldwide.
IN OUR BISTRO
Cold-Pressed Juice: Alive Replenish
DAIRY ALTERNATIVES
Daiya Cheese The all NEW cutting board shreds have arrived! With a fully refined artisan flavour and ultra cheesy texture, they melt into an ooey, gooey melt-your-heart-out mess—too good not to try! And they are pure plant-based love.
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