THE Live well. Live organic.
LIFE
FREE
JULY/AUGUST 2020
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D.I.Y. MUD KITCHEN
ANXIETY ACTING OUT
HIIT OR LISS?
4 SELF-COMPASSION PRACTICES
fermented
organic
Try it in a smoothie!
vegan proteins+ 20 grams of plant-based protein from 7 fully-fermented protein sources per scoop Easy-to-digest - no bloating! Tastes great!
gluten free
dairy free
vegan
soy free
GREEN ENERGY SMOOTHIE INGREDIENTS:
• • • • • •
1-2 cups coconut milk 1 cup frozen mango ½ cup frozen avocado 1-2 handfuls of fresh spinach ½” of fresh ginger 1 scoop fermented organic vegan proteins+ in vanilla
DIRECTIONS:
1. Put all ingredients into blender. 2. Blend and serve.
CONTENTS G OOD
Feature
5 Make the Most of Your Summer Bounty
11
By: Julie Prescott
G OOD
to our Community
11 DIY Mud Kitchen By: Jen Kossowan
G OOD
Health
9 What’s Your Poop Telling You? By: Lisa Kilgour, rhn 19 Anxiety Acting Out
15
By: Dr. Shelby Entner, nd
23 4 Self-Compassion Practices to Help You Give Yourself a Break
By: Vanessa Jahnke
GOOD
Fitness
21 HIIT or LISS?
By: Rachel Doell
G OOD
17
Nutrition
15 Enjoy the Bounty of Summer Recipe: Kale & Grapefruit Bounty Salad By: Bailey Campbell
17
Easy Vegan Baking Swaps By: Kaitlyn Dickie
I N EVERY ISSUE 4 Get the Good Stuff 25 Expert Answers 26 NEW Good Stuff In-Store
21
the good life The Magazine of Nature’s Fare Markets | 2
NATURE’S FARE CALENDAR
FREE
Due to Covid-19 concerns, we have transitioned our Wellness Talks and Workshops to free online events.
July
Dates subject to change. Check online for event details: naturesfare.com FREE WELLNESS TALK
FREE WELLNESS TALK
Reduce Anxiety Naturally WITH:
Ignite Your Energy in the Kitchen
Kelly Aiello
July 7
Laura Spencer
WITH:
Facebook Live
July 16
Facebook Live
The Benefits of Alkaline Water Yvonne Anderson
July 15
ANGELA WRIGHT
Webinar
August
ADVICE Online appointments available now.
FREE WELLNESS TALK
WITH:
― FREE ― WELLNESS
Dates subject to change. Check online for event details: naturesfare.com
July 15 July 22 July 29
JEN CASEY
FREE WELLNESS TALK
Iron Vegan Special Store Event
July 2 July 9 July 16 July 30
Save at least 30% on Iron Vegan products Aug 25–29
10 am–4 pm August 5 August 12 August 19
all locations
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Great deals f! on good stuf © 2020 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.
$3.99 740 ml
ECHOCLEAN
3 | July/August 2020
$67.99 each
$9.99 10 towels
THE ORIGINAL
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TERRA WASH +MG
dry Sachet
Reusable Eco Laun
Liquid Dish Soap
THE
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PROTEIN & ENERGY Vega New! This new blend is delicious, smooth, mixes well with just water, and 100% helps to temporarily promote alertness and wakefulness and enhance cognitive performance. It is the same amazing plant-based protein now powered up with MCT oil, and caffeine from organic coffee fruit.
A highly effective plant-based natural exfoliant that is non-abrasive and light to use on the face but still has the effectiveness of a traditional exfoliator. It helps to reduce blackheads, whiteheads, blocked pores, and sloughs off dead skin to reveal a brighter complexion. With its unique combination of ginseng and aloe vera, this exfoliating gel is gentle and calming for supple, glowing skin.
LISTEN MEDITATION MINIS by Chel Hamilton Short guided meditations to calm your anxiety, overcome negative thinking, increase your confidence, and more. Want to meditate but just don’t think you have the time, or mental focus, to do it? This is the show for you. Most of these meditations are just 10 minutes—sometimes less! Soothe your stress away with this award-winning guided meditation podcast by Hypnotherapist Chel Hamilton today.
the good life The Magazine of Nature’s Fare Markets | 4
GOOD
Feature
Harvesting and preserving your own fresh food can be as satisfying as growing it—and brings the added pleasure of enjoying your whole-food bounty in winter months. Follow us through this primer as we explore some of the time-tested ways to make the most of your summer bounty.
SAVE FOR LATER Freeze
Store Fresh One to six months Hardier crops: broccoli, apples, pears, pumpkins, onions, leeks, potatoes, winter squash, beets, parsnips, carrots, cabbage, turnips, and brussels sprouts In pre-refrigeration days, every home had a cool, ventilated root cellar to keep food fresh all winter. Today, you can use a corner of your garage or basement or bury a garbage bin underground. Each crop has a different need. For example, fruit should be picked before it is ripe, beets and turnips like to be buried in sand, and potatoes prefer a newspaper wrap. Tip For onions, shake off soil and put on window screens, in a single layer in the sun to cure for 2–3 weeks.
5 | July/August 2020
Up to one year A great way to preserve veggies’ flavour, colour, and nutrition 1. Wash crop thoroughly and cut into even, bite-sized pieces. Prepare an ice bath in a large bowl. 2. Blanch for no more than three minutes, then plunge into the ice bath. 3. Dry thoroughly on a rack or tea towel then place in a single layer on a baking tray. Freeze for one hour, then loosely pack in containers. 4. Seal well, label, and date. Tip Organize your freezer by types of food and keep a dated list on the door as a quick reference. As you remove an item, just cross it off so that you know exactly what you have.
Can Up to one year There’s nothing more satisfying than a pantry full of shiny jars packed with goodness. Think relish and chutney, jam and applesauce, salsa and pickles. The internet abounds with canning recipes. As for methods, for the basic boiling water technique you’ll need a large pot, jar lifter, wide-mouth funnel, wire racks, and jars with self-sealing lids and rings. 1. Fill clean, sterilized jars with prepared food, leaving ¼" to ½" space at the top. 2. Clean the rims and put on lids and rings. 3. Submerge in boiling water (times vary widely, depending on recipe). 4. Remove jars and place on a towel or rack to cool. 5. Listen for the ‘pop’ of the lid being pulled down, creating an air-tight seal.
6. Cool to room temperature. Remove lid rings to check if all the jars have sealed properly. Any that haven’t should be refrigerated and used first.
5. Place on a single layer on racks to maximize air circulation.
PRESERVE YOUR HERBS
6. Pack loosely in air-tight containers and store in a dark place.
7. Put on rings and tighten. Store in a cool, dark place.
Refrigerate
Ferment
Tip Make sure to follow steps and recipe directions exactly to ensure food safety.
Up to one week
A few days to months
• Wrap: Place small bunches in a damp paper towel and keep in an airtight container.
Just about any vegetable!
• Cover in water: Trim half an inch off stems and place in a jar of water. Loosely cover with a plastic bag.
Four months to one year
Teeming with gut-friendly probiotics, fermented foods are easy to make, and delicious. Get creative with flavour combinations—all you need are vegetables, sterilized jars, and patience.
Fruits, vegetables, nuts and seeds, sprouted grains, herbs
1. Wash veggies and cut into even pieces to ensure they all ferment at the same rate.
Dehydration slows spoilage by removing most of a food’s water. It takes from 6 to 36 hours, depending on the food, preparation, and drying method.
2. Add flavour: try garlic, herbs, or chili flakes.
• Wash thoroughly and pat dry. Spread in a single layer on a baking tray and freeze for an hour.
3. Pack jars. Cover with saltwater: 2 tablespoons of sea salt to 4 cups water.
• Sun: Requires a minimum temperature of 86°F for several days. Place items on a raised mesh screen to allow air to circulate. Cover with a second screen to deter insects.
4. Submerge completely to create an oxygen-free environment. Leave 1 inch headspace.
• Keep in labeled, sealed containers in the freezer for up to three months. Add to recipes while still frozen.
Dehydrate
• Air: The same as sun drying except in the shade. Best for greens and herbs. • Oven: Set temperature to no more than 130°F and prop the door open to let moisture escape—not an ideal activity for a hot summer's day! • Electric dehydrator: With adjustable temperatures and drying times, this method makes dehydration easy. Easy steps: 1. Choose ripe, bruise-free fruit and veggies. 2. Wash, de-stem, core or pit, and cut to even thickness, about ¼" to ½". 3. Blanch vegetables that take longer to cook—like broccoli or carrots—to speed the process. 4. Soak nuts and seeds overnight before dehydrating.
Freeze
Best for basil, chives, dill, mint, lemongrass, oregano, sage, savoury, tarragon, and thyme
Note: Frozen herbs are ideal for casseroles, egg dishes, and soups. All the flavour of fresh will be intact, but not the appearance.
5. Either nest a small jar in a larger one, place a glass weight on top, or cover veggies with cheesecloth or a cabbage leaf.
Tip: Chop chives and lemongrass before freezing.
Rolls
6. If you use a tight-fitting lid, open daily to release gases.
Ideal for large, flat-leaved herbs like Italian parsley, sage, and lovage
7. Ferment on your countertop for 2–3 days (70–75°F). Small bubbles will appear. Check submersion daily.
Pack leaves tightly into a freezer bag and roll the bag up like a cigar, forcing out air. Seal and secure with elastic bands and freeze. When needed, simply cut off a slice with a sharp knife.
8. Taste after two days. When you like the flavour, remove the weight, cover tightly, and keep in the fridge. Enjoy!
Dry Up to one year
TIP To sterilize glass jars: 1. Wash jars and lids in soapy water, rinse well, and dry on draining rack. 2. Place in oven for 15 minutes. 3. Remove with oven mitts and cool.
Best for woody-stemmed herbs like rosemary, thyme, mint, and oregano • Bind a few stems together with string or an elastic band. Hang upside down in a warm, dry place with good air circulation until dry (up to two weeks). • Strip off stems and place in an airtight container, keeping whole leaves as intact as possible. • Store in a cool, dark place. Before using, crush dried leaves with your fingers to release flavour.
the good life The Magazine of Nature’s Fare Markets | 6
REDUCE WASTE Regrow Your Scraps A wonderful way to teach children about how plants grow is to regrow new vegetables from scraps.
4. Roots and new leaves begin to grow in a couple of days.
1. Cut 2 inches above the root and let the root dry for a few hours, in a shaded area, to allow callousing. 2. Plant and cover with 1 to 2 inches of soil in a pot, or directly in a bed. 3. Cut new leaves down to one-third of the size, as they grow, if you want the bulb to develop into a mature onion; or harvest as green onions.
Lettuce, Celery, and Bok Choy 1. To regrow in water, save about 2 inches of the end of the vegetable.
Setting Pretty For a fresh, pretty table-setting, use jars of sprouting veggies as table decorations.
5. Snip off as needed or wait 10 days for a full head. Tip
Planting:
1. Choose carrots or beets with some green on top.
4. When greens start to grow—in 1–2 weeks—plant in soil.
Windowsill:
2. Change the water daily and harvest green tops as they grow.
Slightly bitter and high in potassium and vitamin K, carrot and beets greens can be used in a salad, as a garnish, and in soups, stir-fries, and casseroles.
3. Place on a bright, sun-free windowsill, and top with water, as needed.
3. Change the water daily.
1. Cut 2 inches above the root and place in a shot glass in 1 inch of water.
Beets and Carrots
2. Cut 2 inches down from the crown, place on a shallow dish, and submerge halfway in water.
Green Onions, Scallions, and Garlic
Romaine works best.
Waste Not, Want Not Just about every food scrap can go into making stock for soup—except for peppers and cruciferous vegetables—even apple and pear peels and cores. Collect in a container in your freezer until you have enough to make stock (about 3 cups of scraps). Just cover with water, add a bay leaf, fresh garlic, and your favourite herbs and spices.
2. Put stem end down in a dish with about half-inch of water, on a windowsill.
Pesto Cubes Up to one year
We usually think of pesto as a mixture of basil, pine nuts, olive oil, and garlic, but it can be any mixture of greens, herbs, and nuts. Try kale, spinach, arugula, mint, cilantro, and parsley; and hazelnuts, walnuts, or macadamia nuts. Go wild and add a chili or some lemon zest.
• Grind a handful of nuts in a food processor. Add greens, garlic cloves, salt and pepper to taste, and enough olive oil to make a paste. • Spoon into ice cube trays and freeze for a day. Pop frozen cubes into a container and defrost as needed, to add to eggs, casseroles, soups, and pasta dishes.
Sources www.apieceofrainbow.com/veggetables-herbs-regrow-kitchen-scraps/ www.buzzfeed.com/arielknutson/vegetables-that-magically-regrow-themselves#.mtAQQzMba www.instructables.com/id/Grow-Onions-from-Discarded-Onion-Bottoms/ www.apartmenttherapy.com/how-to-grow-an-avocado-tree-53348\ www.chiotsrun.com/2010/07/26/growing-ginger-at-home/
7 | July/August 2020
Tip: Silicone or metal ice cube trays are best since they won’t absorb flavours.
www.familyfoodgarden.com/store-fresh-food-with-no-electricity-with-root-cellars/ www.theselfsufficienthomeacre.com/2019/06/how-to-preserve-your-garden-harvest.html www.hobbyfarms.com/15-ways-to-preserve-your-harvest/ www.realsimple.com/food-recipes/cooking-tips-techniques/canning-basics www.learn.eartheasy.com/guides/a-beginners-guide-to-dehydrating-food/#types
GOOD
Health
What’s Your Poop Telling You? BY LISA KILGOUR, rhn
Are you ready to dive into a topic that many have shied away from? It’s the thing that we all do…but no one wants to talk about. Yup, we’re talkin’ about poop.
I
didn’t choose this topic simply to make you squirm; it’s actually a really important thing to talk about. What you eat and how it comes out can say a lot about what’s happening inside your digestive system. I’ve spent the last 10 years touring around and talkin’ to people about poop. I think I’ve heard about every possible type of poop there is and nothing really surprises me anymore…other than how squeamish people get. Five years ago, I presented at TEDxKelowna and talked about the Gut/Brain Connection. It was inevitable that a talk about gut bacteria would also involve some mention of poop and bowel habits. Yes, I said diarrhea. And constipation. To me, no biggie.
I N G R E DI E N TS FOR G R EAT P OOP To make your digestive system happy and create gold-star poops, you just need a few important ingredients. // 1 // Eat lots of veggies This is a great source of prebiotic fibre, the food your gut bacteria love. It also provides roughage and bulk to form your poop. // 2 // Add a serving of fermented foods Fermented foods are like adding fertilizer to your gut bacteria. It’s an ingredient for a strong inner ecosystem. // 3 // Sprinkle in a probiotic supplement If your poop habits need some help, add a human-strain, multi-strain probiotic supplement to your day. You should feel a difference in about a month if it’s the right one for your gut. // 4 // Stay hydrated If your body is dehydrated, it will keep your poop in your colon for a long time so it can suck as much water as possible out of it, leaving small dry poops. Drink more water so your body doesn’t have to work so hard! // 5 // Slather on some healthy fat Dietary fat lubricates your colon and makes your poop easier to pass. Not enough fat is a common cause of constipation in healthy eaters.
LISA KILGOUR, rhn is one of Nature’s Fare Markets’ Registered Holistic Nutritionists. 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
9 | July/August 2020
After the dress rehearsal, one of the other speakers told me that I had made the people in the audience (which were just the other speakers) really uncomfortable during my talk. Really? I asked her what the problem was. Well, she felt that “diarrhea” was too “colourful” and I should remove it before the event the next day.
WH AT IS YOUR P OOP TE L L IN G YOU ? Here are a few things to look for when you take a look down and check out how your digestive system is doing. FORM
I’m a rebel at heart, so I said “diarrhea” at least twice (and it’s on YouTube for the world to see). I’m not going to let one person’s squeamishness stop me from talking about an important topic.
Small pebbles or formed but pebbly
So, I’m asking you to get over any of your squeamishness and become a poop expert. Your body and your digestive system will thank you.
A giant splat
Why Look Down? After you’ve done your business, take a look down. What do you see? Is it formed? Or a giant splat? Or small little pebbles? Is it floating? Is there undigested food? Is it light brown? Dark brown? Or a different colour? These observations can be really important and, sometimes, could save your life.
You’re constipated, and your body needs more water, healthy fat, or both.
This could indicate a need for more fibre (like chia seeds) or that you’ve eaten a food your body doesn’t love, and it moved it out of your body quickly.
Log shaped You’ve just had an award-winning poop. Congratulations!
Floats Many poop experts warn that floating poop might be a problem, but I don’t agree. Usually, a floating poop just means there’s some trapped air (gas) or some undigested fat.
What to Tell Your Doctor About You’ll want to have a poop conversation with your doctor if you see:
COLOUR
• Blood or what looks like coffee grounds;
Greenish brown
• Pale, white, or clay-coloured stool;
Usually, this is due to a high-green veggie diet, like, lots of spinach, chard, or green supplements. If it’s extra greenish, it could mean your food passed through you too quickly.
• A major change in your bowel habits, continual diarrhea, or urgency; • Pain or any new or weird feeling during a bowel movement; or • Severe constipation.
Brownish red You’ve eaten beets. The colour of beets is so intense that it stains your stool and can even turn your urine a brownishpurple colour. But, if the red is in drips and looks like blood, that could mean your rectum is bleeding (so see your doctor).
All colours of brown Your poop is the perfect colour and your digestion is probably working properly. Darker brown might mean a bit of constipation.
the good life The Magazine of Nature’s Fare Markets | 10
GOOD
to our Community
DIY Mud Kitchen BY JEN KOSSOWAN
Oh, magical mud! Kids seem almost magnetically drawn to it, don’t they? And with good reason. Playing with mud is a highly sensorial experience, and squishing, mixing, and smearing it can be deeply joyful and satisfying. Mud play also fosters imagination, creativity, problem solving, and scientific experimentation, all of which are really important parts of childhood. JEN KOSSOWAN is a 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. 11 | July/August 2020
mamapapabubba.com |
mamapapabubba
So why a mud kitchen? A mud kitchen offers a dedicated space for messy, muddy, open-ended play. Not only is it a safe zone for kiddos to explore and experiment, but this important childhood work is actually encouraged within a mud kitchen space when it’s so often discouraged elsewhere. Mud kitchens include all of the materials and tools required for meaningful play, which means they’re always set up and ready to go and they're also quite easily managed, which is a definite perk. Now you’ve probably seen some of the incredible, elaborate mud kitchens you can purchase or build DIY-style, but the great thing about mud kitchens is that you can start really small. In fact, you can probably put together a simple, but really engaging mud kitchen with things you already have on hand in about an hour’s time.
Components of a simple mud kitchen A place and a space. Ultimately this would be in/near a muddy patch or sandy area, but any space where messes are welcome will do. Mud making materials If your mud kitchen isn’t near a muddy patch or sandy area, big buckets or tubs of soil and/or sand will work. Offering both provides contrast in texture, colour, and consistency, but just one will do the trick too. A work surface This can be an old kids’ table, a crate turned upside down, a thrifted coffee table, a piece of plywood with sturdy logs underneath, a couple of stacked pallets, or any other surface that is at your kids’ level and you are happy to dedicate to messy play. (Bonus if it includes a shelf or storage space underneath.)
Water A nearby hose with carry containers will work great, as will a water jug you’d use for camping or a drink dispenser you’d use for parties. Bowls, containers, trays, and pans Bowls, serving bowls, muffin tins, baking pans, kids’ dishes, pie plates— anything kids can use as vessels to mix and concoct in. Tools These can be shovels, scoops, gardening tools, whisks, spoons, basters, funnels—you name it. You don’t need a ton of tools… A few will do!
How do you play with a mud kitchen?
Add-ins Collect these from around your yard or while out on walks. Think pinecones, acorns, pebbles, rocks, twigs, cut grass, and weeds. If you want to get really fancy, you can even paint some of your rocks to resemble fruits, veggies, and other food items, but it’s definitely not necessary.
The beauty of a mud kitchen is that there’s no right way to play and most kids will just jump in and explore the materials in a way that feels right for them. You’ll most likely see your kiddo filling, mixing, pouring, transferring, sorting, testing, and experimenting among other things—all of which are valuable. As parents, it’s our duty to set the expectations, but then we can step back, observe, and facilitate as needed, allowing our children the space to drive their own play.
Clean-up
Setting it up This part is as easy as almost anything. There are just a few things to keep in mind as you put your mud kitchen together. You’ll want some open surface space for your children to work at. Containers of soil and sand are often best at ground level for easy scooping. If you’re using a water container, you’ll want it elevated with the spout hanging off of the edge of the surface for easy pouring.
At the end of each mud kitchen play session, you’ll most likely want to do a little reset so the space is ready for next time. This usually involves emptying bowls, sorting loose parts, stacking containers, and brushing off surfaces. If things have gotten really messy, you may want to hose down the space, but you shouldn’t have to do this every time… The beauty of a mud kitchen is that it’s not meant to be perfect or pristine.
Everything else can be tucked on a shelf or hung on hooks where it’s easily accessed. the good life The Magazine of Nature’s Fare Markets | 12
100% FERMENTED GREENS and PROTEIN & GREENS
for easy digestion and maximum nutrition All ingredients 100% ORGANIC Our organic farms in the beautiful Okanagan Valley produce the highest potency crops packed with essential amino acids, minerals, antioxidants, enzymes, and phytonutrients. These Whole Earth & Sea nutritious ingredients are 100% fermented. Plants, grains, and seeds have a natural barrier to easy digestion called phytic acid. Fermentation removes that barrier. The result? Easy digestion and maximum nutritional benefit.
Try it for yourself and feel the difference! wholeearthsea.com
Summer on the Farms
Capture the vibrant goodness of fresh fruits, vegetables, herbs, and grasses. Summer is a special time on the farms. At Factors FarmsŽ in British Columbia’s Okanagan Valley, summer is when we see the fields burst with an array of plump berries, colourful lavender and echinacea flowers, savoury peppers, and leafy greens. As our organic crops flourish into maturity this season, we are reassured of the value of our hard work and the importance of our sustainable farming practices for growing high-quality organic ingredients.
As summer progresses, many fruits, vegetables, herbs, and grasses reach peak freshness and contain their highest levels of bioactive nutrients. The farms are buzzing with activity as these crops are hand harvested and swiftly transported to our local facility for raw processing and fermentation to preserve the vibrant goodness of wholefoods used in many Whole Earth & Sea products. This includes Fermented Organic Protein & Greens, a 100% fermented and certified organic formula providing 21 g of clean plant-based protein plus a broad spectrum of phytonutrients from non-GMO grasses, fruits, and vegetables. Its organic, wholefood ingredients, such as alfalfa, barley, dandelion, cilantro, carrot, kale, and beets, as well as a blend of medicinal mushrooms rich in polysaccharides, are harvested throughout the summer at Factors Farms. These ingredients are then fermented with probiotics and organic molasses to enhance their protein quality, improve nutrient bioavailability, and ease digestion. Every serving contains 92 mg of calcium, 9 mg of iron, and over 50 mg of vitamin C. Whole Earth & Sea Proteins & Greens is vegan friendly, naturally sweetened with stevia, and available in delicious Chocolate, Tropical, and Vanilla Chai flavours, as well as Unflavoured. The long, warm days of summer help bring crops from farm to market. At Whole Earth & Sea, summer on the farms means harvesting organic crops to create our wholefood-based supplements, such as Fermented Organic Protein & Greens – the best of what nature has to offer.
GOOD
Nutrition
T
his Kale and Grapefruit Bounty Salad is inspired by the abundant seasonal produce and herbs available at our local markets at the height of summer! This colourful, local, ultra-fresh salad can be on your table in 15 minutes and is brimming with incredible, heart-healthy, antioxidant-rich superfoods and nutrients. A bed of baby spinach, crisp kale, cherry tomatoes, radishes, grapefruit, oranges, fresh mint, parsley, basil—dressed with local Little Creek dressing. Enjoy this feel good salad as a light, plant-based entrée or side dish whenever you’re in the mood for something quick and nutritious—or as a beautiful accompaniment to grilled fish, it’s amazing with salmon or tofu. Once the weather is finally warm, summer salads are where it’s at! Salads are a beautiful way to highlight the fresh produce of the season, and they’re perfect side dishes for barbecues or outdoor dinner parties that fill the summer evenings. This salad tastes even better on a warm night with a glass of rosé—we have so many amazing wineries here in the Okanagan to chose from! A few of my favourites are Kitsch, Quails’ Gate, Little Straw, and Sandhill. Cheers!
Enjoy the Bounty of Summer BY BAILEY CAMPBELL
BAILEY CAMPBELL has a passion to inspire others to fuel their bodies with great tasting food and make you feel your best! She doesn’t believe there is a “perfect” diet for everyone; she believes in balance and finding what works best for you and hopes to inspire you to live your healthiest, best life!!
15 | July/August 2020
I’ve made this salad several times, using what I have on hand. Sometimes I don’t find grapefruits and will just use oranges instead. This time I used grapefruits as well as oranges and it was delicious. I always try to purchase my produce from local markets like Nature’s Fare, or farmers markets. Supporting local is so important for so many reasons, but one of the biggest is that you’ll be able to put money back into your community. It gives your local economy a chance to thrive.
basicswithbails.com |
basicswithbails
A few other reasons why I love supporting local and buying fruits and vegetables in season: 1. Healthier: Seasonal fruits and veggies haven’t been processed or transported long distances, which means fresher, more nutritious food because the vitamins and nutrients haven’t had as much time to break down. 2. Good for the environment: Shipping foods across large distances can cause environmental damage by using a ton of energy to refrigerate them. Also, fewer
chemicals are also needed to fertilize inseason fruit and veggies. 3. Saves you money: A lot of the time, farmers’ market prices will be lower in cost because there is an increased supply of in-season fruits and vegetables which drives the price down. Plus, produce that hasn’t been sitting in a truck for days will last longer, and that can save you money by reducing food waste.
MAPLE WATER
4. Taste: Last but not least, in-season produce is always fresher and tastes way better!
INGREDIENTS 4 cups kale, thinly sliced (centre ribs and stems removed) 4 cups baby spinach
1 grapefruit
1 orange
handful cherry tomatoes
4 pink radishes
handful fresh basil
2 Slice up the grapefruit and oranges.
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Warmer days have finally arrived, so keep your body hydrated with the most natural beverage on the market.
handful fresh mint handful fresh parsley salt and pepper to season Your favourite dressing. My favourite brands are Little Creek (made in Kelowna, BC) and Primal Kitchen.
DIRECTIONS 1. Prepare the salad ingredients by washing the kale and spinach, and de-stemming the kale. Massage the kale with your hands for approximately 5 minutes to break down the tough cell structure which will yield a softer texture. It is also a lot easier to digest this way!
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100% NATURAL HYDRATION
3 Wash and slice the cherry tomatoes and radishes.
Maple 3 offers a great and healthy alternative to artificial sports drinks and a fun alternative to regular water. Discover the Canadian version of coconut water!
4 Wash the herbs. Tear the leaves off the stems. 5 To assemble the salad, toss all the ingredients together in a bowl. Drizzle over your dressing of choice and season with salt and pepper as desired.
#TAPINTONATURE www.maple3.ca
the good life The Magazine of Nature’s Fare Markets | 16
GOOD
Nutrition
Easy Vegan Baking Swaps
EGGS I absolutely love this one because unlike the other swaps, the vegan swap doesn’t look like an egg.
BY KAITLYN DICKIE
Vegan baking might sound daunting at first but it’s really no different than regular baking. And even if you’re not vegan or trying to eat more plant-based, these swaps are still super helpful for those times you’re out of an ingredient– often using what you probably already have in your pantry.
BUY IT My top choice for baking is Bob’s Red Mill Egg Replacer. The next best option is a chia seed egg—it still helps baked goods rise but I don’t put as much trust in it as I do the egg replacer. MAKE IT Grind up 1 tbsp of chia in a coffee grinder and mix with 3 tbsp cold water. Let the mixture sit for 5–10 minutes until it’s super goopy and resembles the texture of egg whites. My one important tip for any egg replacer is to try to avoid recipes that call for more than 2 eggs—I find egg swaps don’t work as well in recipes that rely on eggs to do all the work.
BUTTERMILK
BUTTER BUTTERMILK This swap is definitely a little more interesting but trust the process and you’ll be on your way to being a vegan baking master. MAKE IT Add 1 tbsp of apple cider vinegar to 1 cup of your plant milk of choice. Stir just until combined and let sit for 5–10 minutes until it curdles.
This might be my favourite one of all because vegan butter works for any and all regular butter uses—plain on toast, melted on popcorn, caramelizing onions, and all baking purposes! BUY IT Melt Organic comes in sticks as well as tubs for easy spreading. Also try Earth Balance, Miyokos, or the plethora of other options available these days.
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! 17 | July/August 2020
YOGURT While there aren’t many recipes that call for yogurt as an ingredient, I have come across a few that do require it. BUY IT I like Riviera, Silk, or Liberté.
kaitlyndickie
These treats are so nostalgic for me. The funfetti variety is classic but you can get creative and make these into whatever you want!
COW’S MILK There is nothing in cow’s milk that contributes to baking any better than literally any plant milk. If you’re making something savoury and don’t want a nutty flavour, opt for soy or oat milk. Just swap it 1-for-1 with the amount of cow’s milk the recipe calls for.
VEGAN DUNK’AROOS
BUY IT For my sweet baked goods I love using unsweetened cashew milk by Silk! MAKE IT Most nuts and seeds can be simply blended with water to make delicious plant milk in minutes. There’s lots of easy recipes online.
CREAM This is not nearly as tricky as it sounds. If a recipe calls for cream I can use any of the plant creams out there or make my own and end up with the exact same result as I would using regular cream. BUY IT Silk Coffee Cream is great for sweeter desserts. They have vanilla and hazelnut flavours too! Pre-made coconut cream and soy cooking creams are also available. MAKE IT: CASHEW CREAM Blend ¼ cup soaked or boiled (for 20 minutes) cashews with ½ to 1 cup of water, depending on how much you need and how thick you want it. I use a Vitamix–it is one of the best tools in my kitchen. MAKE IT: COCONUT CREAM Refrigerate a can of whole fat coconut milk for 1 hour, then scoop out the solid part of the can to get the cream!
Cookies 1 cup ½ tsp ½ tsp ¼ tsp ¼ tsp ¼ cup ¹/³ cup 1 ½ tsp
all purpose flour baking soda baking powder ground cinnamon sea salt vegan butter (I use Melt Organic) light brown sugar vegan egg (I use Bob’s Red Mill) vanilla extract
Icing ¼ cup ¼ cup 1 cup ½ cup ¼ tsp
vegan butter (I use Melt Organic) icing sugar funfetti cake batter mix (I use Betty Crocker) vegan coconut yogurt (I use Maison Riviera, Plain) vanilla extract
Directions Make the icing: Using an electric mixer, beat the butter until soft, then mix in icing sugar and cake batter mixture until smooth. Add in the vanilla and coconut yogurt and stir until mixed. If you want the icing to be a little bit sweeter or thicker then add more icing sugar a little bit at a time. Set aside. Make the cookies: In a medium bowl, combine flour, baking powder, baking soda, cinnamon, and sea salt. Set aside. In a separate bowl, cream the vegan butter and sugar together with an electric beater until fluffy. Add in the vegan egg and vanilla and stir until mixed. Slowly add the flour to the butter mixture until the dough is formed. Try not to overmix. Form a flat disk of dough and wrap it in some reusable plastic wrap (I used Abeego beeswax wraps) or in parchment paper secured with an elastic. Set in fridge to chill for 20 minutes to an hour. Remove the dough from the fridge and roll it out on a lightly floured surface. Roll the dough out as thin as possible (about ¹/8 inch thick). Using a small cookie cutter, punch out shapes and transfer them to the prepared baking sheet. This next step isn’t mandatory but if you have an intricate shape or you want the cookies to hold their form, then place them in the fridge for 20 minutes to an hour before baking. Preheat oven to 350° F. Bake the cookies for 5–8 minutes or until the edges start to get golden brown. Always start with the lowest recommended time and check frequently each minute after that. Remove from baking sheet and transfer to a cooling rack so they can get crispy.
the good life The Magazine of Nature’s Fare Markets | 18
G OOD
Health
Anxiety Acting Out BY DR. SHELBY ENTNER, nd
Hi. I’m glad you are here and checking in, looking for ideas, inspiration, and suggestions on how to be healthy in these challenging times. Our world has changed substantially since the beginning of the year and many folks are still facing uncertain futures. The world is shifting daily and although there have been many wonderful things to come out of these changes, there have also been a lot of difficulties. We pivot, adapt, and try to go with the flow, but many people are dealing with anxiety and experiencing it in many new ways. 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. 19 | July/August 2020
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nxiety is a common thread in many peoples’ lives and we can often pinpoint it when it shows up physically and emotionally: racing heart, irritability, poor sleep, upset stomach, etc. Anxiety can also be sly and insidious and present in ways we haven’t expected or experienced before. Even if you haven’t been greatly affected personally by the last few months, we have all experienced collective changes as a society. Traditionally, when faced with adversity our instincts are to gather, connect, and support each other until the difficulty ends. Our natural instincts have been thwarted during this time of isolation and separation and that change has been the most challenging in my opinion. So how might you be experiencing anxiety right now, you ask? It might look different than it has before when you had exams, a difficult co-worker, or a major loss. Let’s talk about some ways anxiety might be manifesting for you right now.
1 Forgetting Things We have all had more time on our hands than ever before and I’m sure your kitchen pantry is now alphabetized and tidy! But focussing on tasks that require concentration, planning, or multiple steps might seem super challenging right now. Our instincts want us to be ready for flight, cortisol at the ready, when anxiety is humming around us.
2 Excessive Energy Did you master sourdough bread making, landscape your entire yard, organize your whole house, or become the master of multiple languages in the last few months? Sometimes we rebound from feeling out of control by seeking even more control over our activities and our bodies. Excessive busyness can show up in lots of ways and some can be quite positive. But when you can’t be still, jumping from one project to the next, then that can also be a sign of anxiety.
3 Netflix Numbing Zoning out can be a healthy distraction and an opportunity to just unwind. However, there are ways of numbing that only mask anxiety and delay the inevitable thoughts and worries. We have all marathoned a series (ahem), but when days and weeks roll together from couch surfing, that can be a sign of anxiety. We often numb ourselves with multiple things so if your relationship with alcohol, substances, or food has changed drastically, that can also be a sign of anxiety.
4 Super Slow Down You may have more time for naps and sleeping in if you have been working less (and you don’t have young children at home!) but you don’t feel more rested. Your battery may feel depleted and the interest in getting outside, activities at home, or even connecting with others can feel like a chore. It could be a sign of depression but it may also be from all of your mental circuits firing and your body wanting to slow down for a while. Absolutely check in with friends/family/physicians if you feel that things are hopeless, you are excessively sad, or are struggling with mental wellness in any way. Anxiety can be a natural response to any stressful situation and we are all experiencing elements of it right now. Collectively we have come together to support each other and encourage each other to work together to help navigate a challenging time in our society. None of the ways mentioned above are dangerous or wrong but please be observant of how you are responding emotionally and physically to stress. We know that exercise, good food, connecting with nature, and resting are essential tools right now but sometimes it is difficult to find a balance when anxiety is acting out. Connect with your health care team and ask for help if you find that you fit into any of these categories and want support. Mental and physical health is so important right now and we are here for you.
the good life The Magazine of Nature’s Fare Markets | 20
GOOD
Fitness
HIIT or LISS? ARTICLE AND PHOTOS BY RACHEL DOELL
For many of us, the idea of cardio or working out is filled with images of sweat-filled rooms, feeling like you’re running out of oxygen, or torturing your body through another round of hell! Although high-intensity training can be beneficial for your fitness journey, it’s not always the best thing or the necessary thing for our bodies.
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 | 21 | July/August 2020
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Find Rachel on Instagram @dailyroutinefitness
ISS training has become a common word in the fitness industry, describing low-intensity steady-state training, a method of cardiovascular exercise in which you do aerobic activity at a low-to-moderate intensity for a continued, or often extended period of time.
Tag her with your workout posts and send her any questions you may have.
High intensity interval training or (HIIT) involves alternating short bursts of intense cardio or strength movements, with your heart rate generally reaching 80 to 95 percent of your max and 40 to 50 percent for your low intensity intervals.
So Why LISS over HIIT? People often associate HIIT training with a way of achieving your fitness results in a shorter period by burning a significant number of calories in a shorter amount of time. But too much HIIT training without combining low intensity aspects into your fitness routines can lead to over-training, injury, and a stressful impact on your hormones. Here are some other benefits of LISS cardio: It aids in fat burning and fat loss. Low impact steady state workouts like swimming, yoga, biking, and walking have been shown to improve your body’s ability to use fat as fuel instead of glycogen that we store in our muscles. Continued aerobic exercise has been shown to be more effective than HIIT at improving fat distribution on the body. It’s appropriate for all levels. One of my favourite things about LISS is that it’s gentle on the body and appropriate for all fitness levels. So whether you’re a seasoned athlete or just dipping your toe into your new fitness journey, there are many options for getting your body moving in a gentle and enjoyable way.
Challenges of LISS Training Here are some of the ways I keep LISS in my weekly workout schedule and stay motivated in these longer workouts: 1. Schedule connection time with friends as a way of getting outside for a hike/walk. 2. Put it on the calendar. If I don’t put my yoga on my weekly workout schedule or plan for recovery time for my body, it honestly just won’t happen. 3. Try something new! Whether it’s a new hike, trying cold water swimming, or discovering a new biking trail, adding variety and exploring your city is a great way of keeping things interesting and also staying connected to movement without it seeming like a chore.
It improves mental health and recovery. Movement is essential for not only keeping our bodies strong and healthy but also improving our mental state. Movement has been shown to improve our brain function, mood, and our hormone levels. Adding something like a hike, a gentle morning swim, or a yoga flow into our day is not only a great way to improve blood flow and recovery in our bodies but also boost our moods and improve our energy levels.
When it comes to LISS training, one of the challenges I see show up for clients or even my own workout schedule is the time commitment. One of the positive things and huge draws of HIIT training is that it’s short and powerful! HIIT workouts are typically under 45 minutes and can be done on a lunch break or injected into free time in our days in order to get our bodies moving. LISS workouts typically range from 60–90 minutes and require more time and planning in order to fit them into our schedules. Because LISS workouts are longer, we also risk feeling bored with our workouts and can lose interest. Even when we know something is beneficial for our bodies, if we are not having fun or seeing a positive effect on our mood, we can quickly lose interest. I personally have seen huge benefits with LISS training on my stress levels by reminding myself to slow down, allowing my body to recover more efficiently from workouts, and also learning to fall in love with new aspects of movement.
In the words of Albert Einstein: “Nothing happens until something moves.” What would change, shift, strengthen, or soften if you chose to move in this season?
the good life The Magazine of Nature’s Fare Markets | 22
GOOD
Health
4 Self-Compassion Practices
TO HELP YOU GIVE YOURSELF A BREAK BY VANESSA JAHNKE
Self-compassion: a muscle I had to learn to flex during these past few months of unprecedented times. What an abnormal moment in time we’ve gone through and continue to go through; so many feelings of being overwhelmed, frustrated, fearful, and confused for all of us as we learn to navigate the new normal. These four practices helped me to “give myself a break” over the last few months: 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. 23 | July/August 2020
vanessajahnke.ca |
iamvanessajahnke
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Scheduling Moments to Practice Self-Care Self-care means something different for everyone. For some it means taking a bath, for some it means meditation, for others it’s cooking, or maybe it’s colouring. Regardless of what it is, prioritizing and intentionally scheduling time to do whatever it is that grounds you is of the utmost importance. Self-care is one of the most important things you can do for not only yourself but for those around you.
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Celebrate Your Wins Celebrating your wins is another way of practicing gratitude. It’s highlighting all the positive things that happened that day, that week, or that month. Start by writing or saying three things each night that went well that day. These can be as simple as you went for a walk, made a healthy breakfast, and called a friend. Whatever it is that made you feel good that day.
Acknowledge Your Emotions The past few months stirred up a lot of emotions for people, and oftentimes we can be very hard on ourselves for feeling an array of feelings. We all process feelings and situations differently— go easy on yourself. My rule of thumb is to always acknowledge the feeling, honour it, feel it, and let it pass. It’s when we sit in that feeling for too long, that we can go into a negative thought pattern and let it overpower us. Feel it and let it go.
Don’t Compare Your Productivity to Others There are no rules written in the stars that say you have to do anything more than the bare minimum while navigating a global pandemic. If you used these past months to learn a new language, learn a new skill, take a course, build a greenhouse, or whatever it is, that’s awesome! But also remember, if you took this time to just chill and simply focus on your health and well-being, that’s also equally as awesome.
Give yourself a gentle pass when it comes to productivity and don’t compare yourself to others. While there is so much going on around us that is out of our control, one tool in our tool belt is the practice of self-compassion and learning to give ourselves a break. We are all doing the best we can with the resources at hand in each given moment, and when you remember that, you can’t help but practice kindness and compassion to yourself and to others.
the good life The Magazine of Nature’s Fare Markets | 24
EXPERT
s r e Answ
with Dr. Jen
Q Dear Dr. Jen,
I like being outdoors in the summer—and I take good care to slather on the sunscreen—but I am curious about how to ensure I’m getting enough vitamin D. —H.M., Kelowna
Being too sun safe could lead to a deficiency in vitamin D. Consider exposing your unprotected arms or legs for a short amount of time to get this very important vitamin!
A
As the summer days heat up, it is important to protect yourself when spending more time outside. But unless you are supplementing, being too safe could lead to a deficiency in vitamin D. Vitamin D is more than a vitamin—it is a hormone involved in bone health, immune function, skin health, and mood, especially in those with vitamin D deficiency. In our neck of the woods, vitamin D deficiency is fairly common; even in lower latitudes like south Florida, vitamin D deficiency occurs in up to 40% of the adult population. Interestingly, the prevalence of vitamin D insufficiency in young, healthy people is on the rise, and it is believed to be due to the excessive use of sunscreens. In the summer months when the UV index is higher, brief exposure to sunlight (for about a quarter of the time it takes to cause light pinkness in your skin) is the best way to get your vitamin D. Sunscreen, sunblock, and clothing will prevent this process; so consider exposing your unprotected arms or legs for a short amount of time to get this very important vitamin! And, because vitamin D is stored in fat, getting more one day could support not getting any on the following day. Just 6 days of casual sunlight exposure without sunscreen can make up for 49 days of no sunlight exposure. But always be careful not to burn yourself and when in doubt, consider supplementing with vitamin D on a daily basis.
Like sunglasses protect our eyes, astaxanthin protects the skin from free radical damage from ultraviolet radiation.
DR. JENNIFER BRIX 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.
25 | July/August 2020
Q Dear Dr. Jen,
Have you heard about taking a supplement to support your skin when spending lots of time in the summer sun? I seem to remember it was a word that was hard to pronounce! —B.L., Surrey
A
I know just the one! What you are referring to is astaxanthin. As-ta-ZAN-thin is an important carotenoid in the same family as beta-carotene. It is a pink-red colour, which is most famously known to colour animals pink, such as fish roe, prawns, shrimp, and salmon, as well as the animals that eat them, like flamingos. But it does more than dye these animals—it acts as a strong antioxidant, offering 6,000 times more antioxidant protection than vitamin C! Astaxanthin has the ability to quench free radical damage from ultraviolet radiation, which is why animals living close to the surface of the water, like shrimp and prawns, or organisms with little defense (like fish roe) need astaxanthin to prevent this oxidation from the sun. It is like a natural sunscreen for these creatures, and this benefit can also be seen in humans. In addition to protecting our skin from sun damage, astaxanthin supports cardiovascular and immune system health, and is also very important in protecting our eyes. And it will not block the ability for UVB light to synthesize vitamin D in your body.
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Delicious Thai and Ceylon style curries and soup made with carefully blended fresh, organic ingredients, and authentic dehydrated herbs. Fair Trade and organic certifications means these foods feel as good as they taste.
Hardbite Berry Smokey Parsnip Chips It’s too bad that parsnips don’t get much love since they’re pretty awesome! We’re excited that Hardbite is out to change how people feel about this root veggie with their new parsnip chips and the totally unexpected flavour combination of smokey chipotle with the tart sweetness of raspberries. We’re betting you’ll fall in love with parsnips!
MEAT ALTERNATIVES
Gusta Sausages Just in time for summer grilling! You’ll want to try Gusta’s selection of vegan sausages at your next BBQ. Made with succulent vegetables and perfectly seasoned with spices and herbs. If you think they taste like meat, ask yourself if it isn’t the meat that tastes like their sausages!
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BISTRO Peach Raspberry Pie
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Chosen Foods Dressings
Sun Kissed Bliss Smoothie
We always love products that are versatile! These dressings add a vibrant, nutrition-packed drizzle to salads, but are also great for marinating veggies, meat, and tofu. All made with 100% pure avocado oil.
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