THE Live well. Live organic.
LIFE
FREE
JULY/AUGUST 2019
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UNDERSTANDING EVENING CRAVINGS
HELP NATURE HEAL THE PLANET
MINIMAL WASTE DENTAL CARE
6 WAYS TO WIND DOWN
We get it. You think we’re a bunch of kale-loving tree huggers. We are. But we’re also people who know food. We know that when you enjoy a better lunch (that’s also delicious!) you actually fuel your body so you can perform better at your desk, in your car, or on the tail gate. We got you.
Express tills and grab ’n go items that get you in and out–quick. Sandwiches & Wraps. Baked Treats. Smoothies with quality proteins (no fillers). Seasonal Options…and Kale Salads too!
CONTENTS G OOD
Feature
7 Put Your Money Where Your Home Is
14
By: Julie Prescott
G OOD
to our Community
14 Help Nature Heal the Planet
G OOD
Health
19 6 Ways to Wind Down
16
By: Vanessa Jahnke
20
Squishy Summer Fun
By: Jen Kossowan
24 Get Grounded to Recharge Your Batteries 26 Mental Toughness Isn’t What It Used To Be
By: Jason Podollan
28 Funky Feet
By: Dr. Shelby Entner, nd
GOOD
Fitness
22 A Workout to Rope You In
By: Rachel Doell
G OOD
12
20
Nutrition
Understanding Evening Cravings By: Lisa Kilgour, rhn
16 Picnic Essentials
By: Bailey Campbell
GOOD
18
Personal Care
Minimal Waste Dental Care By: Kaitlyn Dickie
I N EVERY ISSUE 5 Get the Good Stuff 6 Expert Answers 31 NEW Good Stuff In-Store
22
the good life The Magazine of Nature’s Fare Markets | 3
NATURE’S FARE CALENDAR
FREE
July
Dates subject to change. Check online for event details: naturesfare.com IN-STORE FREE WELLNESS TALK
Meet your Health Goals with Superfoods and Supplements
IN-STORE FREE WELLNESS TALK
My Top 5 Beauty Foods
SPEAKER: Lisa Kilgour PARTNER: Organika
SPEAKER: Aeryon Ashlie PARTNER: Prairie Naturals
July 16
Kamloops
July 18
Kelowna
July 9
Penticton
July 23
Penticton
July 10
Kelowna
July 11
Vernon
IN-STORE FREE WELLNESS TALK
Beauty Benefits of Collagen
SPEAKER: Keyrsten McEwan PARTNER: Organika July 23
Langley
― FREE ― WELLNESS
ADVICE Talk with one of our nutritionists today.
July 18
K�LOWNA
August 20
July 30
August 29
LANGL�Y
July 18
August 15
August 1
August 29
P�NTICTON
August
July 3
Dates subject to change. Check online for event details: naturesfare.com
July 24
August 7
July 17
August 21
V�RNON
August 27
W�ST K�LOWNA
IN-STORE FREE WELLNESS TALK
Healthy 30 Minute Meals
July 10
August 6
WHITE ROCK
SPEAKER: Mandy King PARTNER: Genuine Health
July 25
August 27
Langley
August 8
August 28
White Rock
August 29
Kamloops
August 22
Book your appointment naturesfare.com
SALE FLYER Find our flyer in-store or at naturesfare.com SALE START DATES
July 4
August 8
July 18
August 22
100%
SALE
Great deals f! on good stuf $2.49 520 ml
$7.99
4 | July/August 2019
200 grams
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250 ml
FIELD ROAST
er Vegan FieldBurg
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FIELD ROAST
se Slices
Chao Vegan Chee
BLUE MONKEY
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Pure Coconut Wate
© 2019 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.
THE
F F U T S D GOO
SUPPLEMENT
USE
JOINT FORMULA 14 Sierrasil
SUNLESS BRONZING GEL Sukin
SierraSil Joint Formula 14 reduces pain and stiffness and promotes active lifestyles by aiding the body’s natural anti-inflammatory response. The company is dedicated to helping one million or more people lead healthier and more active lives. SierraSil Joint Formula14™ contains SierraSil®, a pure mineral powder with essential minerals including calcium, iron, silicon, potassium, magnesium, manganese, copper and zinc. Research shows that it supports joint, cartilage and muscle function. It also supports gentle detoxification because of its clay mineral structure.
Specifically designed to encourage a natural looking tan. Sukin’s bronzing gel boasts caramel for instant colour, aloe vera for instant skin hydration and the gentle bronzing active dihydroxyacetone, to gradually develop a radiant glow. Free from the unpleasant smell associated with tanning products, this quick drying, non-greasy gel is enriched with Australian lemon myrtle and lime oils for an invigorating fragrance.
LISTEN TODAY IS THE DAY by Meghan Telpner and Josh Gitalis Episode 3: How to Eat Healthy on a Budget With humour, honesty and an evidence-based approach, best-selling author and nutritionist Meghan Telpner and her husband Josh Gitalis, a Functional Medicine Practitioner, are simplifying what it takes to achieve optimal health. Become empowered as your own best health expert. Today is the day! Meghan and Josh take listeners on a deep dive into current hot topics in the health and wellbeing space and provide clarity on information that may be confusing. In this episode they take a look at food and how it impacts your finances! They are challenging the belief that it is expensive to eat healthfully, looking at some powerhouse foods and answering the question: How can you maintain a healthy diet on a budget? This episode’s bonus is a printable cheat sheet that offers some handy reminders for how to stay healthy on a budget, including the best budget-friendly foods and lifestyle tips, along with delicious recipes and a complete meal planning template.
the good life The Magazine of Nature’s Fare Markets | 5
EXPERT
s r e Answ
with Dr. Jen
Including anti-inflammatory foods high in omega-3s, such as salmon, in your diet will reduce the inflammatory burden on your body—and joints.
Q Dear Dr. Jen,
I love to hike, but I’ve noticed that my joints are feeling more sore than usual. Is there anything you would suggest I can do to reduce pain and prevent injury? —W.P., Penticton
A
It’s great that you are thinking proactively! First I start with diet. Consume anti-inflammatory foods, especially those high in omega-3 fatty acids such as nuts, seeds, and cold-water fish, and those rich in anthocyanidins, vitamin C, and beta-carotene, which are antioxidants found in colourful fruits and vegetables. Actively reducing your intake of pro-inflammatory foods such as excessive omega-6-rich foods, sugar, alcohol, commercially raised dairy and red meat, and refined grains can also reduce the inflammatory burden on your body—and joints. Once you’ve got the foundational diet down, I recommend supplementing with curcumin, the active constituent in turmeric. Curcumin is responsible for both turmeric’s distinctive yellow colour and its ability to reduce inflammation. When it comes to curcumin, it’s not how much you take, but how much you absorb, that matters. So instead of trying to cram in dozens of grams of turmeric root, I opt for a highly absorbable and bioavailable form of curcumin in supplement form, aka Theracurmin. The lifeblood of any sustainable natural product is clinical research, and there are more double-blind clinical trials confirming the benefits of Theracurmin than for any other curcumin product. With its great potential, Theracurmin is being studied extensively in treating numerous conditions, including joint pain, dementia, and cancer. 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 | July/August 2019
Q Dear Dr. Jen,
I am mostly vegetarian, but have heard of the ketogenic diet increasing energy and helping with weight loss. Is this possible or do I really have to eat more animal products to stay sustained? —T.T., Vancouver
A
The ketogenic diet is definitely one of great interest these days. Touted for increasing energy and supporting weight loss, this diet was originally used successfully in people with epilepsy. It typically involves you getting 75% of your caloric intake from fats (good fats!), 20% from protein, and 5% from carbohydrates. When you provide fat as the primary fuel to your body, water-soluble energy molecules called ketones are produced. Ketones are used as an alternate fuel to glucose and can cross the blood-brain barrier. Sustaining ketosis in the body maintains ketone production and encourages burning fat rather than sugar as fuel. Because animal products are generally higher in fat than plantbased foods, it is quite easy to get started when your diet is inclusive of these. However, as a vegetarian, this can be tricky. Be prepared to make avocados and coconut oil your best friends, and wisely choose unrefined nuts, seeds, and plant-based oils so you are not consuming any level of trans fat. One supplemental food to consider is MCT oil, which can be added to smoothies and coffee, made into salad dressings, or drizzled over your favourite meal. Shirataki noodles are wonderful too. They are essentially zero calories, made from the konjac root, and used in place of everything from spaghetti to ramen noodles. Red palm oil is another superfood fat and high in vitamins A and E. Be careful how you choose this product; always ensure it is Certified Palm Done Right™, orangutanfriendly, and sustainably made in Ecuador.
Avocado is a great source of good fat—perfect for anyone doing the ketogenic diet.
GOOD
BY JULIE PRESCOT T
Feature
At Nature’s Fare Markets we are particularly passionate about sourcing the highest-quality ingredients possible—and that means buying locally. In fact, it’s a priority of ours to support our local farmers and artisans because we’ve learned that when we buy where we live, everyone benefits. Here’s why:
the good life The Magazine of Nature’s Fare Markets | 7
TOP FOUR REASONS WHY WE SUPPORT LOCAL A multiplier effect that benefits us all.
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What gets us excited every day is seeing how we can support shoppers, charities, and local groups to build a stronger, better community we can all be proud to call home.
STRONGER COMMUNITIES • Helping local, independent business owners, farmers, makers, and artisans creates vitality and contributes to the unique qualities that give a community personality. It’s also a great way to meet and get to know your neighbours and build strong connections between people. • More local businesses create a stronger tax base—that means better public services like schools, emergency services, and transportation. • Local businesses participate and contribute to local development and decisions that shape where we live. Oh, and aren’t we lucky to bring so many fresh, locally grown delicious fruits and veggies to our tables? Fresh greens in spring…juicy peaches and cherries in summer…sweet apples and corn in fall—and so much more!
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SUPPORT STRONGER ECONOMIES • When you spend locally, you double the economic impact over multinational chains. That’s because local business owners live and invest locally and provide jobs for others. • Local owners are more likely to, in turn, buy local services and products. • Local businesses support local events, charities, and sports teams—twice as much per sales dollar compared to national companies. For every $100 spent with a BC local business, $46 is recirculated back into our BC economy (vs $18 for multinationals). They recirculate 2.6x more revenue in the local economy as compared to chains:
We support the communities in which we live and work. We’ve donated over $150,000 to local organizations including $50,000 to Food Banks:
• Local retailers recirculate 45% compared to 17% for chains.
Gather for Good events
• Local restaurants recirculate 65% compared to 30% for chains.
Proceeds from Save-a-Bag and 3% Club Programs
• Local suppliers (e.g., office supplies) recirculate 33% compared to 19% for chains.
Many in-kind gifts 8 | July/August 2019
In Canada, local businesses circulate 2.6X more revenue back into the local economy than multi-national chains.
GO O RA NGE
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LOWER FOOTPRINT • Goods produced elsewhere and shipped across the country, continent, or ocean contribute to CO2 levels and need large tracts of land for warehousing. • Ordering online creates more traffic and emissions from delivery trucks bringing and returning what you ordered. • Local, small-scale farmers are more sustainable and tend to follow kinder organic or bio-dynamic and non-GMO growing practices compared to monoculture on industrial-sized farms.
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Want to support businesses close to home? Spot the orange “I’m Local” tags at Nature’s Fare Markets to find locally grown and made products.
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KINDER A HEALTHIER • Locally grown fruits and veggies are picked at their delicious, nutritious peak and travel only a short distance to markets. • Owners tend to offer better, more personalized service, and take the time to get to know their customers. • Local workers are protected by laws. When goods are purchased from offshore countries, you have no way of knowing if workers are of age, safe, and fairly paid, or about the quality and safety of components or ingredients. Sources: www.locobc.ca sustainableconnections.org/why-buy-local/ en.wikipedia.org/wiki/Local_purchasing
bcbuylocal.com canadastop100.com/sme/
the good life The Magazine of Nature’s Fare Markets | 9
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GOOD
Nutrition
Understanding Evening Cravings BY LISA KILGOUR, rhn
I know, I know, evening cravings feel so emotional! But what if they’re triggered by something else? Something much easier to balance?
I
think we’ve all been there—your cravings monster stays quiet all day long. You’re carefully watching what you’re eating, taking note if it’s been a “good” day or not…and then, once you sit down to relax, it starts making demands.
Evening eating and emotional eating can get mixed up sometimes. Evening eating tends to feel emotional, and emotional eating tends to happen in the evening…. but! Evening eating isn’t always emotional…actually, it usually isn’t.
“I want a cookie!!”
That doesn’t mean emotional eating isn’t real—it is! Definitely. It’s just that sometimes evening eating just feels so emotional that we put it in the emotional eating category.
“Why don’t you finish off the ice cream in the freezer? …There’s just a little bit left.” “You’ve eaten so many vegetables today… Why not have some potato chips?” “Oh come on…I know you wanna!!” The cravings monster knows exactly what to say to tempt you into that food. It’s very clever and it picks the evening for a very good reason—it’s the time of the day you’re most likely to give in, when your willpower is at its lowest. It doesn’t feel fair, does it?
What I’ve found is evening eating is about 80 to 90% of the time about an imbalance in your diet, and about 10 to 20% about emotional eating. We need to balance our diet before we can learn what is emotional and what isn’t. Only then can we really see our emotional triggers and begin the process to work through this (usually with the help of a beautifully trained professional). There are three main causes of non-emotional evening eating.
LISA KILGOUR, rhn is Nature’s Fare Markets’ Registered Holistic Nutritionist. She is Board Certified in Practical Holistic Nutrition and provides free half hour one-on-one nutrition consultations in our stores. Check out the appointment schedule on page four and book your free appointment in-store today or online at naturesfare.com. Learn more: lisakilgour.com
12 | July/August 2019
Evening eating and emotional eating can get mixed up sometimes. Evening eating tends to feel emotional, AND emotional eating tends to happen in the evening.
01
r b a c l ow DIET A
02
A low carb diet can trigger a craving for carbs at night because we need carbs! They’re an important macronutrient, and some people need them more than others. If you feel amazing on your high-protein or high-fat diet, great! But, if your cravings monster gets louder when you eat this way, you may want to experiment with healthy starches, like sweet potatoes, fruit, squash, and whole grains. Choosing healthy starches and enjoying them earlier in the day (when you can use this energy) can reduce your cravings monster’s request for refined and processed starches later.
t e e s wFOODS
NO
Like starches, everything sweet is being vilified right now and has been put into the same category as refined sugar. Fruit and refined sugar are very different in the body. Sweet tasting food is also very balancing for some constitutions (including mine), and if I/we are to remove everything sweet, then the cravings monster will just get very loud until we give in. Instead of having a nice piece of fruit in the morning, the cravings monster puts a full chocolate bar, a box of cookies, and/or a tub of ice cream into our hands. You can enjoy sweet foods and eat a healthy diet (I do!). Fruit, dark chocolate, dates, and sweet veggies are beautifully balancing and do a body good.
g n g i n t g i n t i t a eeeaa 03 g n i t ea NOT
ENOUGH
The cravings monster doesn’t like it when you deprive yourself of food. It especially doesn’t like it when you’re also under a lot of stress. This makes the cravings monster very worried and so it gets extra loud. It’s common to eat a low calorie/energy diet when you’re trying to eat really healthy, when you’re following a new eating plan, or when you’re so stressed out you skip meals. Once your day is done and you relax, your cravings monster needs you to make up the difference, so it tells you all about the great food in your cupboard. Or, it reminds you that you can drive to the store to pick up something. Or, it lets you absentmindedly eat an entire bag of potato chips. The cravings monster alllllways wins. Every single time. And the solution is super easy—be sure to eat three meals and one afternoon snack every day, especially when you’re under a lot of stress. Enjoy some healthy sweet foods and starches if you’re craving something sweet. Just add them earlier in the day—it really helps! the good life The Magazine of Nature’s Fare Markets | 13
G OOD
to our Community
In the face of daily news about environmental challenges and the growing threat of climate change, it can be hard to know how to help. Fortunately, even as embattled as nature can seem these days, there are concrete ways that we can help make a difference, and quickly!
Darkwoods, Cultus Creekby Bruce Kirkby Campbell River Estuary post restoration by NCC
14 | July/August 2019
C
onserving and restoring forests, wetlands, and other natural ecosystems are among the most important actions we can take to fight back against climate change. Trees and other plants are masters at pulling carbon dioxide from the air and storing it as they grow. These ecosystems also purify fresh water, help prevent flooding, and provide essential wildlife habitat. The Nature Conservancy of Canada is on a mission to protect the most important natural spaces across this country. The non-profit charitable organization partners with Canadians and communities to keep forests standing, wetlands flowing, and grasslands unbroken. Since its first project in British Columbia helping to protect an intertidal mudflat in the Fraser River estuary—an area used by millions of migratory birds—the Nature Conservancy of Canada has helped conserve almost 1 million acres of ecologically significant land and water in BC.
Gold is Green The Nature Conservancy of Canada works primarily on private land, partnering with willing landowners to ensure their properties remain natural and ecologically healthy. One landowner is Agnes Jackson, a rancher who knows from her lifelong connection to the land that nothing is more important for human and planetary health than keeping
Darkwoods, Alpine Hike by Bruce Kirkby
Help Nature Heal the Planet
The Nature Conservancy of Canada is proud to recognize Nature’s Fare Markets as a madein-BC conservation partner. Through the Save-A-Bag program, Nature’s Fare Markets donates 5 cents to conservation every time a customer brings their own reusable bag or forgoes using a disposable bag. So bring a bag when you shop, and help save important nature spaces across BC!
our golden grassland valleys unbroken and full of the native plants and animals that have grown there for millennia. After decades of practicing ecologically-sustainable ranching on her Kamloopsarea ranchlands, Agnes partnered with the Nature Conservancy of Canada to create the Napier Lake Ranch Conservation Area.
Thinking Big
Grasslands store significant amounts of carbon, and yet much of BC’s grassland valleys are under great development pressure, making these areas a critical conservation focus.
Ten years ago the Nature Conservancy of Canada completed the single largest private land acquisition for conservation in Canadian history. Darkwoods is a vast natural refuge in the South Selkirk Mountains between Nelson and Creston. Here, wildlife has room to roam. Grizzlies, black bears, wolves, deer, and wolverines are just some of the iconic animals that rely on Darkwoods. Spanning 550 square kilometres, Darkwoods is big. But now the Nature Conservancy of Canada is working to make it even bigger—they’re currently fundraising to add an area known as the Next Creek watershed to Darkwoods, which will increase the size of the conservation area by 14%. Learn more at www.natureconservancy.ca/darkwoods.
Bringing Back the Wild
Nature for All! All for Nature!
“Keeping large pieces of grassland intact is good for people’s awareness,” says Agnes. “Walk through it, enjoy it and appreciate it. We’re here for such a short time, but the land goes on forever.”
Nature can be very resilient when we give it a hand. Restoring natural areas that have been heavily impacted by human use is one way to reverse decades of habitat loss. Nowhere has the radical transformation of nature been as dramatic as in the Campbell River estuary restoration on Vancouver Island. After spending the 20th century as an industrial site for logging, the natural ecosystems of this world-famous salmon river were faltering. In 2000, the Nature Conservancy of Canada and its partners purchased part of the estuary and began an ambitious effort to restore it to a habitat-rich, biologically functioning ecosystem. Today the estuary is not only filled with salmon and other creatures, it is also a popular nature park for locals and visitors alike.
The important work of saving nature happens because people care enough to contribute to making conservation happen. The Nature Conservancy of Canada is grateful to have the support of so many BC-based individuals, businesses, researchers, community groups, and other organizations. To learn more about helping conservation happen in this province, please visit www.natureconservany.ca/bc or reach out to bcoffice@natureconservancy.ca.
Napier, Curlew by NCC
Napier Lake Ranch, Spring Fields photo courtesy the Jackson family
the good life The Magazine of Nature’s Fare Markets | 15
GOOD
Nutrition
Picnic Essentials BY BAILEY CAMPBELL
Picnic food can be more interesting and healthier than a few bags of chips. However, thinking about making treats to eat outdoors may lead you to think that it’s going to be a time-consuming task. We are here to prove you wrong!
Fresh fruit: All of the produce at Nature’s Fare Markets is certified organic and local when in season. We love using fresh grapes, apples, pears, peaches, or whatever is in season!
Meats and cheeses: Nature’s Fare Markets chooses only ethically raised meat with no medications, hormones, or MSG. Dairy is organic first and grass-fed when possible.
Chips and dip: We love Spread ‘Em Kitchen Co.’s Fermented Cashew cheese-style spreads paired with fresh bread, Eve’s Crackers, or Mary’s Organic Crackers!
BAILEY CAMPBELL can be found on Instagram at @basicswithbails where she crafts recipes and inspires people to live their best and healthiest lives.
16 | July/August 2019
Pack all your snacks into a picnic basket or reusable bag, invite your friends, and let the fun begin!
Don’t forget about the wine—it would be a crime since BC has such great wine country! Did you know the Okanagan Valley wine region is home to more than 80% of all vineyards in BC?
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the good life The Magazine of Nature’s Fare Markets | 17
GOOD
Personal Care 1 NOW ESSENTIAL OILS Y DIY Mouthwash
You can’t get a more eco-friendly option than making your own mouthwash, and it’s so easy! NOW Essential Oils come in ecofriendly glass bottles and are cruelty-free.
2 BRUSH WITH BAMBOO Toothbrush Made from 100% organic bamboo, USA-made plant-based bristles, and compostable packaging. The toothbrush is verified BPA-Free, vegan, non-GMO, gluten-free, and non-toxic.
DIY Mouthwash Add two teaspoons of baking soda and purified water into a small bottle. Add ten drops of each essential oil. We like Peppermint Oil and Tea Tree Oil for their anti-bacterial properties and oral hygiene benefits. For sweeter mouthwash, add xylitol. It provides additional cleansing properties and has been shown in clinical studies to help promote oral hygiene and maintain the mouth’s natural balance of good bacteria. Shake before each use.
3
2
3 RADIUS SOURCE Toothbrush
Made with up-cycled natural fibres. The heads are replaceable for minimize waste. The handles from the Source line are composed of one-of-a-kind repurposed and recycled materials such as wood, paper, and even recycled dollar bills.
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4 RADIUS Natural Floss
100% vegan-friendly and biodegradable. Coated in candelilla wax and free from gluten, preservatives, GMOs, artificial sweeteners, colourings, and fluoride.
5
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5 NELSON NATURALS Toothpaste
Locally made in Nelson, BC and comes in a recyclable glass jar. High quality ingredients include colloidal silver and hardwood xylitol.
Minimal Waste Dental Care BY KAITLYN DICKIE
KAITLYN DICKIE What lights my fire? Pizza, vegan desserts, the mountains and the ocean! I love sharing tips and tricks on how to live a more kind-to-the-earth lifestyle so that we can enjoy our planet for decades to come. It’s not that hard, I promise! Come hang out with me on Instagram where I post everyday alternatives you can choose starting today! 18 | July/August 2019
kaitlyndickie
GOOD
Health
6 Ways to Wind Down BY VANESSA JAHNKE
Y
ou just got home from a long, busy day. You still have to make dinner, do laundry, and feed your family. The day feels 40 hours long and you feel exhausted. By the time you finally hit the hay, it’s 11 pm, your mind is racing, and you’re thinking about all of the to-do’s that tomorrow holds.
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The clock is nearing midnight when your anxiety kicks in with the fear of insomnia. Sound familiar? Considering all of the things swirling around in our heads—work, kids, spouses, emails, Instagram, laundry, shopping, etc. etc.—there are a few things we can do
MAKE YOUR HOME A SANCTUARY Create a space at home, that when you see it after a long day, makes you feel calm. It’s free of clutter, organized the way you like it, and maybe even has a picture of your vision board or your favourite things on it. Make your home a place that you love coming home to!
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LISTEN TO SOOTHING MUSIC This will help you relax and it has a powerful way of changing your mood in an instant.
CREATE STRICT(ER) SCREEN TIME RULES This is probably one of the most important ones, but also possibly the hardest. Turn off your phone when you get home! Less screen time is huge. The blue light from your screen disrupts the body’s natural melatonin production and tricks you into thinking it’s daytime, keeping you alert. Turn it off!
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when we get home to help us wind down and release the tension of the day. Try incorporating just one of these at a time, and see if it helps you relax when you get home; tell me which one’s your favourite! If you have any tips that you’d like to share with me, I would love to hear from you!
TAKE THREE DEEP BELLY BREATHES This will take you less than 60 seconds and will drastically change your ability to relax. (Inhale slowly through the nose and fill your belly and chest with air, and exhale through the mouth as your chest and belly fall. Repeat three times). This is a game changer—don’t skip this step!
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LIGHT A SCENTED AROMATHERAPY CANDLE Relaxing scents are so great for calming down and clearing out tense energy. Light your favourite aromatherapy candle when you get home.
HAVE AN EARLY DINNER Finish up your last meal of the day two hours before bedtime. It’s harder for your body to wind down if it’s busy digesting food.
VANESSA JAHNKE Vanessa is the founder of PURE Gym & Juicery in Penticton, BC. She is a certified holistic health coach with the Institute for Integrative Nutrition and the creator of Healthy for Life, a monthly online wellness subscription. Her blog is loaded with healthy, easy to make recipes and easy to implement tools to achieve a happier, healthier life.
vanessajahnke.ca |
vjnutrition
the good life The Magazine of Nature’s Fare Markets | 19
GOOD
Health
Squishy Summer Fun BY JEN KOSSOWAN
Summer is here and school holidays for the kiddos makes it the perfect time to try some fun new play recipes. Each of these offers a unique sensory experience that most kids love—and the best part? Sensory activities encourage children to create, explore, imagine, and investigate! Create a dedicated play space by setting up the play dough or slime on a tray to provide structure and help contain any mess. Depending on your child’s age and interests, set the play dough or slime out solo, or add a few tools. With play dough try cookie cutters, a mini rolling pin, stamps, and small animal figures. For slime, try things like kids’ scissors, strainers, small cups, and glass gems. Both of these recipes can be stored in an air-tight container and played with again and again. Here’s to a summer full of play!
JEN KOSSOWAN is an kindergarten and grade one teacher and mama of two gorgeous kiddos. She’s passionate about play, loves a good diy project, and can most often be found in her kitchen whipping up recipes that taste delicious while meeting her crunchy mama criteria. She started Mama.Papa.Bubba. on a whim in 2010 while living in the Middle East and has been sharing her recipes and activities there ever since. 20 | July/August 2019
mamapapabubba.com |
mamapapabubba
INGREDIENTS Activator 1 tsp Eco-Pioneer Pure Borax 1 cup
warm water
Slime ¼ cup
white school glue
3 tbsp
warm water
NATURALLY DYED
SLIME
Color Garden Plant-Based Food Colour Preparations INSTRUCTIONS 1. Make the Activator: In a small bowl, mix borax with 1 cup warm water until the borax is fully dissolved. Set aside. 2. Make the Slime: In a small bowl, whisk together the white school glue and warm water until uniform. Add drops of food colouring, stirring to blend, until desired colour is achieved.
PLAY DOUGH
3. Add ¼ cup of activator to the glue/water mixture. Save the remaining activator in a small spray bottle. Use a metal spoon to stir the mixture vigorously until it begins coming together in a lump. Knead with your hands until the mixture becomes denser. Allow the slime to rest for about 5 minutes. The rest time will vastly improve the texture of your slime and is ready to be played with!
Note: If you find that your slime becomes sticky over time, spray it with the activator and knead it in.
NATURALLY DYED ESSENTIAL OIL SCENTED
PLAY
DOUGH
INGREDIENTS 1 cup
all-purpose flour
¼ cup
table salt
1 tbsp
Nature’s Finest Tart-O-Cream
1 tbsp
vegetable oil
1 tbsp
Now Solutions Vegetable Glycerine
½ cup
boiling water
Color Garden Plant-Based Food Colour Preparations 10 drops kid-friendly Aura Cacia pure essential oil (sweet orange, lemon, and lavender are all lovely options) citrus zest or lavender buds if desired INSTRUCTIONS 1. Whisk together the flour, salt, Tart-O-Cream, vegetable oil, and vegetable glycerine. 2. Bring ½ cup of water to a boil and add drops of food colouring, stirring to blend, until desired colour is achieved. Stir the coloured water into the other ingredients.
**Both of these sensory play recipes are intended for children who no longer put things in their mouths. Always supervise your children when playing and have them wash their hands thoroughly when done.
3. Allow the mixture to cool for a few minutes, then empty the mixture onto the counter and knead thoroughly. Once the dough is nearly cool, add a few drops of essential oil and citrus zest/lavender buds, and knead it some more. Add a bit of flour if it’s too sticky. When the dough is cool and no longer sticky, it’s ready to be played with! the good life The Magazine of Nature’s Fare Markets | 21
GOOD
Fitness
A Workout to Rope You In
DAILY ROUTINE FITNESS
Battle Ropes Workout Perform each exercise for 45–60 seconds. Repeat 3–4 times. For more workouts visit dailyroutinefitness.com
ARTICLE AND PHOTOS BY RACHEL DOELL
S
ummer is one of my favourite times of the year to re-set, cleanse, and switch up my workouts. There is nothing better than getting my daily workout done in the great outdoors, and I am so thankful for my backyard where I can balance kids and still get my body moving. Battle ropes are one of my favourite pieces of workout equipment because they get my heart rate up, offer a full body sweat, and are easy to store. Battles ropes offer a dynamic workout that can be used for strength training, high intensity cardio, or as an addition to your workout circuit.
1
PLANK WITH ROPE SLAM This movement can be done in a modified plank form (arm or knees) or full plank form on the toes. Start with hands under shoulders gripping ropes, legs extended or knees on mat. Engage core and use one arm at a time to move the rope up and down rapidly. Repeat on other side.
Battle ropes are often thought of as a workout for the upper body, which they are, but the benefit doesn’t end there. With the movement of the rope, resistance, and by incorporating lower body movements, these ropes offer a full body sweat. This type of HIIT training can increase your VO2 max, and improve aerobic and anaerobic fitness, while still allowing you to enjoy the fresh air—or in my case, without even leaving my backyard. Battle rope drills can be done in short bursts or a series of longer drills for more endurance style training. This battle rope workout is one of my favourites because it’s quick, effective, and has variety.
2
DOUBLE WAVE Start by facing the ropes with feet shoulder-width apart. Hold the ropes with palms facing each other. Bend knees slightly, engage your core, and move your arms up and down rapidly, creating waves in the ropes. You can also add a jump squat to this by jumping when you raise the ropes and landing in a squat when you slam them.
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 | 22 | July/August 2019
dailyroutinefitness
3
ALTERNATING WAVE Same form as the “Double wave” but the only thing you are going to do differently is your arm movement. Raise one arm to shoulder level then quickly lower back to start, raising the other arm to shoulder level as you do so. Continue alternating arms rapidly while maintaining body form.
4
OBLIQUE ROPE SLAMS From a seated position, lean your body back until you can feel your core engage. Think about creating a nice flat abdominal wall across your mid-section. With core engaged and shoulders down the back, start to move ropes rapidly from one side of the body to the next.
the good life The Magazine of Nature’s Fare Markets | 23
GOOD
Health
Sum…Sum…Summertime! Kick off your shoes and plant those tootsies on the earth. Aah… Feel calmer? More centred and balanced? That’s the power of grounding or connecting to the electrical charge inherent in the earth.
Get Grounded to Recharge Your Batteries
24 | July/August 2019
“Canadians spend approximately 90% of their time indoors.”
“Invisible electromagnetic fields from devices such as cellular and cordless phones, computers, tablets and other technology assault us around the clock. You are bathed in background electricity from ordinary household wiring in the walls of your home, which contributes to your positive electrical charge and therefore increases the stress on your immune system.”
—HEALTH CANADA
T
he more we walk on pavement, live and work high off the ground, and wear synthetic soles on our shoes, the more removed we are from the earth’s natural flow of negatively charged electrons. Because we are bioelectrical beings—as are all living things—we need to ‘plug’ directly into the giant battery that is Planet Earth, to recharge.
Healing from the Outside In Most people see themselves as separate from nature, that it is somewhere ‘out there’. But the truth is that we are just one of the interconnected living beings that make up nature. We are nature and it is us, and we simply don’t function optimally, mentally or physically, when we become disconnected from this power source. Plugging back in is as easy as placing your bare feet on the ground. This grounding or ‘earthing’, show studies by biophysicist Dr. James Oschman, allows the earth’s negative electrons to migrate into your body, which in turn neutralize free radicals created by injury or chronic inflammation, and help to improve circulation and sleep, and reduce stress and pain.
Studies on the benefits of shinrin-yoku or forest bathing—after only two, twicedaily walks—show a significant decrease in adrenalin in the bloodstream, as well as scores for depression, fatigue, anxiety, and confusion, and an increase in the adiponectins that regulate blood glucose levels.
Think of it as Taking Your Vitamin G Walking barefoot, sitting or lying down outside, is the simplest way to ground yourself. Kick off your shoes and walk, ideally: • On a beach, close to or, ideally, in the water, or • On grass, especially covered with dew. If you can’t, then walk barefoot on unsealed, unpainted concrete. If you must wear shoes, choose leather soles; plastic or rubber soles as well as asphalt, wood, and vinyl act as insulators that don’t allow the electrons to pass through. Better yet, turn off your phone (or leave it behind), breathe deeply, and tap into all your senses. Listen to the birds, the breeze, and the rustle of leaves. Watch how the light plays in the forest. Feel the textures under your toes.
—Might Electron Deficiency Be an Underlying Factor in Most Chronic Disease? by Joseph Mercola, May 2013
Aah…better than television, any day!
%
97 % 74
feel happier, healthier, and more productive when in nature
think it’s easier to stay inside
N
In a 2018 study, the Nature Conservancy of Canada asked 2,000 people about their connection to the outdoors
M
Sources: chopra.com/articles/grounding-the-human-body-the-healing-benefits-of-earthing heartmdinstitute.com/alternative-medicine/what-is-earthing-or-grounding/ http://time.com/5259602/japanese-forest-bathing/ esa.un.org/unpd/wup/publications/files/wup2014-highlights.pdf www.theglobeandmail.com/canada/article-survey-finds-growing-disconnectbetween-canadians-and-nature-2/
%
66 % 94
no longer spent as much time outside as they once did
are aware of the physical and mental health benefits of spending time in nature
www.canada.ca/en/health-canada/services/publications/healthy-living/ventilationindoor-environment.html www.ncbi.nlm.nih.gov/pubmed/27493670 www.lewrockwell.com/2013/05/joseph-mercola/are-you-suffering-fromexcessive-electricity/
the good life The Magazine of Nature’s Fare Markets | 25
G OOD
Health
Mental Toughness Isn’t What It Used To Be BY JASON PODOLLAN | PHOTOS COURTESY OF THE NHL
Twenty years ago, I was fighting for a spot on the Toronto Maple Leafs. I was 23 years old, playing for the Leafs’ American Hockey League farm team in St. John’s, Newfoundland, and leading the league in goals. JASON PODOLLAN is an NHL alumnus, father of three sons, and Founder of Up My Life, an online holistic health coaching service. Jason believes there is a superhero in all of us and the greatest gift you can offer your loved ones is your best self. Jason is a respected voice on men’s health issues and coaches healthy and sustainable lifestyle design.
26 | July/August 2019
upmylife.com |
jasonpodollan
I
was physically 3,000 kilometres from where I wanted to be, but during the long, windy Newfoundland winter, it felt like I was a million miles from the show. One phone call had the opportunity to change my life. One phone call from the big boss in Toronto and I’d be on a plane and flying toward the bright lights of the NHL. Just one call. But the phone wasn’t ringing. Why? What else did I need to do? The stakes were high. Confidence would rise and fall like the tides and self-doubt swirled in my head. But it wasn’t just me. There were 20 other guys on my team with the same insecurities and fears and we all had the same dream. Every guy was waiting for the same phone call I was. We had a lot in common and a lot to discuss. Can you guess when we discussed what we were going through and the strategies we were using to deal with the adversity and mental turmoil we were facing? Never, is the correct answer. We were conditioned to be modern day gladiators and gladiators don’t have doubt, insecurities, or anxiety, so neither did we. Those emotions were for other people—people who weren’t as mentally tough as us. And besides, Toronto didn’t care how we were feeling, Toronto cared how much we were producing. For us, being mentally tough meant not having “weak” emotions. Sad? Suck it up! Anxious? Quit being so soft! Nervous? Just relax! Some of us were better at this game than others, but we are all playing the same game.
I now know true mental toughness is something completely different. Mental toughness isn’t a state devoid of weakness. Mental toughness is acute self-awareness. With acute self-awareness we can recognize and accept an undesirable or “weak” emotion quickly, which gives us the power to do something about it. Everyone gets nervous… feels sad… loses confidence… has doubt. Mental toughness is being tough enough to admit it. When we take full ownership of our emotional range, we can self-correct before being swallowed by an emotional losing streak that derails us from reaching our goals. Self-awareness allows us to keep a healthy relationship with our emotions. We don’t pretend they don’t exist or shame ourselves for having them. When we are “tough enough” to acknowledge a defeating emotion, we can explore the countless tactics and tools available to manage our state and perform at our best.
WE ARE SOURCE Sustainably grown, Wild harvested, Organic Certified and locally Craft roasted.
And don’t we all want to be at our best?
Available in dark, medium, espresso and decaf roasts.
the good life The Magazine of Nature’s Fare Markets | 27
G OOD
Health
Funky Feet BY DR. SHELBY ENTNER, nd
Summer means sandals and time on the boat, at the beach, and hanging out in the great outdoors. But what if your feet are not feeling their best, having issues with fungus, warts, or dryness, or generally smell funky! You might want to tuck those tootsies back into some socks and shoes but would miss out on the fun activities that require some bare truths and healthy feet. DR. SHELBY ENTNER, nd is a licensed Naturopathic Physician and the owner and founder of Vero Health Naturopathic Medicine in the Okanagan. She earned her doctoral degree in Naturopathic Medicine in 2002 after ten years of studies. Dr. Shelby empowers patients to make changes that are in alignment with their health values and goals and seeks to find answers by looking at the whole picture, instead of simply at a symptom. 28 | July/August 2019
verocare.ca
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any people suffer with foot health issues but are embarrassed or at a loss about what to do. Many of us have had fungus or warts, two of the most common foot health issues. Nail fungus (onychomycosis) is very common, with estimates that about 3 to 12 percent of the population suffers from fungal infections on their fingers or toes to some degree. Many people have the raised, thickened, and yellowed look to their toenails but it can get to the point where the nail begins to deteriorate. Infections are mostly from getting athlete’s foot from a variety of sources including dirty socks, showers, and nail clippers (watch your pedicures!). We also see fungal infections in individuals with chronic or pre-existing infections. Heavy antibiotic use or medications that suppress the immune system like chemotherapy drugs can be triggers for the fungus to grow out of control. Plantar warts are also a common issue and can be painful and difficult to treat. I’ve had my own experience with warts from visiting spas and coming home with an infection from a germy sauna room. The pain and time it took to get rid of the wart was not pleasant! Warts will often appear in a cluster and be quite painful due to the location on pressure points on the feet. Plantar warts (Verruca plantaris) are due to HPV (human papillomavirus). HPV is in the news because of its link to cervical cancer, but it has over 100 different strains which all affect the body differently. Warts are spread in similar ways to fungus (reconsidering your time on the pool deck or barefoot at the local gym?) and can be triggered by skin irritation from cuts and injuries. Fungal infections and warts can be treated with conventional and natural medicines. Many patients have tried a variety of topical and oral medications with few changes, and have come in seeking natural options. There are a variety of natural oils (tea tree, oregano, thyme, etc.) to help treat toenail fungus and plantar warts, but also herbal anti-fungals and anti-virals that are given orally. The bigger issue is addressing the internal reasons why a virus or fungus is persisting. Addressing the root
Nail infections are mostly from getting athlete’s foot from a variety of sources including dirty socks, showers, and nail clippers. Watch your pedicures!
cause can include dietary changes such as avoiding sugar. Looking for reasons why the immune system is stressed and not fighting infections will produce the best long-term results and improve resiliency if you are exposed again. Dry feet can also cause a lot of pain and emotional discomfort. Dry, cracked, split skin on the feet can be terribly painful and can be linked to dehydration, lack of essential fatty acids, thyroid disease, eczema, circulation issues, and hormone changes. Usually it can be treated with topical and oral support and I’ve seen some tremendous changes when dietary changes are included. Smelly and sweaty feet (bromodosis) can be awkward and embarrassing. The feet have a tremendous number of sweat glands and when bacteria are abundant in socks/shoes or on the skin, the smell is generated from the bacteria breaking down oils and dead skin. Unlike other sweat glands in the body, those in our feet secrete sweat all the time, not just in response to heat or exercise. Some people have sweating issues from other medical concerns, but for many the
strong smell is from the bacteria and not from an excessive amount of sweat. One of the best things to do is to keep the feet clean with scrubs and soaks, using natural remedies such as a pumice stone followed by a vinegar mixture nightly for a week or two. Hydrogen peroxide mixed in water for a foot bath is also an effective smell deterrent. Keeping the feet clean can be a great first step, but addressing the out of control bacteria will help make lasting change. Consider diet changes, improving healthy bacteria levels in the gut, and approaches that orally and topically help improve the good bacteria in your body. Feet take us everywhere and in the sunny summer they want to be free and comfortable! Enjoy the summer regardless of how your feet look, but seek support if you are suffering with pain or chronic conditions that make you uncomfortable. Natural medicines significantly change the health of your skin and nails, and understanding more about your foot hygiene can help optimize your general health. Enjoy your foot freedom before the fall weather sets in and we are all back in big winter boots!
the good life The Magazine of Nature’s Fare Markets | 29
NEW FROZEN
GOOD STUFF IN-STORE CONDIMENTS
Primal Kitchen Sugar-Free Ketchup and Mustard
Better Blends Burgers If you want to eat less meat but don’t want to eliminate it then these patties are the perfect option. Made with 50% meat and 50% vegetables and grains. The flavour and texture is amazing and are BBQ ready. As a bonus they are lower in fat and calories, and leave a smaller footprint than all meat burgers.
Finally, classic condiments that everyone can enjoy and love. Made with just whole food ingredients and no added sugar; we think that these guys taste far better than that sugary red and yellow stuff you grew up with.
CEREAL
Wescana Oats Gluten-free and organic. We like using these high quality oats as a delicious way to start the day or stirred into cookies and other baked goods.
NEW AT TH�
BISTRO
FROZEN NOVELTIES
Fiasco Minis So, what’s better than amazing gelato and sorbetto? Mini sized cups that you can grab and go this summer, plus they come with their own little spoon (yep, just like those cups from childhood). Fiasco is simply doing it all right. They are a BCorp, focused on quality ingredients with passion that you can literally taste. Now you can taste all of the flavours a whole lot easier.
VEGAN & MADE WITHOUT GLUTEN
Rainbow Riced Cauliflower Salad VEGAN & MADE WITHOUT GLUTEN
Keto Carrot Cake Bites KETO & MADE WITHOUT GLUTEN
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