THE Live well. Live organic.
LIFE
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JULY/AUGUST 2021
DRINK UP The Importance of Staying Hydrated
8 SAY GOODBYE TO DIETING TRENDS
11
15
25
OUTDOOR PROTECTION, FROM THE INSIDE OUT
CELEBRATING SUMMER’S BOUNTY
DIY BABY FOOD
KEEP MOVING
with
COLLAGEN Promotes healthy skin & joints 10g collagen per serving Easy to mix and tastes great!
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@G
CONTENTS G OOD
Feature
5 Drink Up! The Importance of Staying Hydrated
By: Julie Prescott
G OOD
5
11
Health
Outdoor Protection, From the Inside Out
By: Dr. Jennifer Brix, nd
23 Crucial Brain Foods Your Child Needs By: Jen Casey, cnp, nncp
27 Breast Implant Illness By: Dr. Shelby Entner, nd
GOOD
Fitness
19 Summer Workouts: How to Beat the Heat
13
By: Tammy Uyeda, BSc(PT)
G OOD
Food
8 Say Goodbye to Dieting Trends
By: Lisa Kilgour, rhn
13 Recipe: Vegan Pesto Pasta Salad
By: Robin
15 Celebrating Summer’s Bounty Recipes: Cheery Cherry Salsa, Grilled Peaches with Ginger Spiced Honey,
Mexican Street Corn
17 Road Trip Snacks By: Kaitlyn Dickie
25 DIY Baby Food
19
By: Chantelle Nuttley
G OOD
to our Community
21 Fruit & Veggie Painted Rocks By: Jen Kossowan
I N EVERY ISSUE 4 Get the Good Stuff 30 NEW Good Stuff In-Store
ENUINEHEALTH
21
the good life The Magazine of Nature’s Fare Markets | 2
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3 | July/August 2021
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© 2021 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
PLANT PROTEIN & FIBRE Earthli Vegan plant protein with the benefits of added fibre. Earthli’s single ingredient sustainably-grown superfood provides 15 grams of protein and 19 grams of dietary fibre per serving, with a mild nutty taste that mixes subtly with your favourite smoothie, baking recipes, and savoury dishes. Look for this and other Earthli superfood products in the sturdy, recyclable, reusable can made from recycled metal. Made in Canada.
DIRTY HIPSTER OIL OVER Routine Forget serious, let’s have fun! This golden oil gets it done. Wash your face? It’ll be supple. In the bath, in the shower. By yourself. As a couple? Beautiful botanicals to nourish you. No water content = no preservatives because that’s how Routine does it! Made in Canada.
LISTEN WELLNESS MAMA by Katie Wells Episode 443: How Plastic Chemicals Are Changing Your Family’s Health & Hormones and What to Do About It with Dr. Mantravadi In this episode, we go deep into all the ways that plastic chemicals (not just BPA) affect our endocrine system, hormone levels, and stress levels, not to mention those of our children. Dr. Mantravadi explains the biggest offenders as well as some simple substitutes that can really reduce your levels. With just a few of these changes, we can make a drastic difference in our exposure in a matter of days. This is definitely practical advice worth taking! Dr. Mantravadi
the good life The Magazine of Nature’s Fare Markets | 4
GOOD
Feature
DRINK UP! The Importance of Staying Hydrated BY JULIE PRESCOT T
We all know we need water to survive. After all, 72% of our world is water, plants are up to 95% water, and our bodies are, on average, 60% water. Without it, life would not exist.
R
eplenishing the water we lose every day through perspiration, respiration (breathing), urine, and bowel movements is critical. We need to stay hydrated to ensure every cell, tissue, and organ in our body works properly, for many functions: • Digest food and flush out waste • Deliver oxygen throughout the body
Are You Dehydrated? Dehydration is the condition in which the body’s loss of water exceeds its water intake.
• Protect the spinal cord and other sensitive tissues, and for cellular function • Optimize brain function • Maintain energy
5 | July/August 2021
• Fussiness • Dry mouth • High fever
DID YOU KNOW?
A person can only survive three or four days without water.
• Regulate body temperature, heart rate, and blood pressure • Lubricate and cushion joints
• Atypical sleepiness or drowsiness
As little as one or two percent water loss in your body can trigger dehydration. Here are the signs of mild to severe dehydration.
In adults: • Rough/flaky/red, tightening, or shrinking skin; cracked lips • Dry or sticky mouth and tongue, and bad breath • Constipation, less frequent urination, or dark yellow to amber urine • Thirst and hunger • Low blood pressure
In babies and toddlers: • A dry diaper for three or more hours
• Fatigue, lethargy, or headache
• No-tears crying
• Feeling lightheaded, or fainting
• Nausea, dizziness, or vomiting
• Rapid heartbeat and breathing • Lack of alertness, focus, concentration, vision, and memory; slower reaction time • Increased pain sensitivity • Lower mood, confusion, or irritability
How Much is Enough? We’ve all heard about the general guideline of eight glasses of water a day, but everyone’s needs are different. A lot depends on your: • Age, body size, shape, and balance of muscle and fat; • Activity level: how much you sit, stand, or exercise; • Diet: you’ll need more water if you eat salty and spicy foods, or drink caffeinated or sugary beverages rather than fresh fruit and vegetables that are high in water;
A BODY OF WATER Different parts of the body have different percentages of water. The brain and kidneys (80–85%) have the highest percentage, while bones (20–25%) and teeth (8–10%) have the least. Your skin is 70–75% water. Lean muscle has more water than fatty tissue. Women typically have a lower percentage of water than men. Water percentages change as we age. Babies have a very high percentage of water in their bodies, older adults less.
• Environment: temperature and humidity levels; and • General health: if you have heart or kidney issues, an infection or fever, vomiting or diarrhea, or are on medication, or if you are pregnant or breastfeeding. The best way to know if you’ve had enough water is to pay attention to your body. You are dehydrated if you feel thirsty or if your urine is a dark yellow rather than a clear, pale yellow. Check with your doctor or dietitian—especially if you have kidney or heart problems—if you are concerned or need help to determine the amount of water that’s right for you.
Too Much of a Good Thing Although rare, too much water can be dangerous. The amount of sodium in your blood becomes diluted when your kidneys can’t get rid of the excess water, which causes a potentially life-threatening condition called hyponatremia. Athletes who run marathons or exercise intensely benefit from beverages that contain electrolytes and a little sugar. Plain water is just fine for moderate exercise.
Symptoms of mild dehydration Impaired concentration and mood Increased headache frequency Affected fatigue levels, focus, reaction speed, and short-term memory Reduced muscle strength, power, and endurance the good life The Magazine of Nature’s Fare Markets | 6
Stay Hydrated With warmer weather comes more outdoor activities. Here are a few simple strategies to make sure you stay hydrated effortlessly. • Keep water handy and sip, sip, sip throughout the day.
QUIZ
How hydrated are you? Skin Gently pinch the skin on your arm or stomach with two fingers so that it makes a “tent” shape, then let the skin go.
• Keep a glass of water by your bed and drink it first thing in the morning.
The skin should spring back to its normal position in one to three seconds. If it takes longer, you might be dehydrated.
• Carry a refillable water bottle in your bag, on your bike, and in your car.
Nails
• Place a jug of water on your desk to easily refill your glass.
The colour should return in two seconds or less. If it takes longer, you might be dehydrated.
Hold one hand above your heart. Press a nail bed until it turns white, then release.
• Choose water with your meals. • Drink a glass of water before and after exercise—and during, if the activity is intense. • Drink a full glass of water with your medication. Drinking water isn’t the only way to stay hydrated. About 20% of our daily fluid needs can come from our food. Remember, foods like watermelon, lettuce, and spinach are almost 100% water by weight. Limit beverages with caffeine, sugar, sodium, and saturated fat—like sodas and energy drinks, commercial vegetable juices, specialty coffees, teas, and hot chocolate. Straight water is your best option.
TIP
Don’t wait until you feel thirsty to drink. Stay hydrated by constantly sipping water during the day. The Flavours of Summer Crush, tear, chop, or squeeze to release a boost of flavour and nutrition into plain or carbonated water. Try flavours on their own or in mix ‘n match combinations like these: • Strawberries and basil • Raspberries or blueberries and mint • Cucumber and lemon balm • Apple or pear and a cinnamon stick • Lemon and ginger • Watermelon and mint • Grapefruit and rosemary 7 | July/August 2021
Sources www.biologycorner.com/worksheets/water_plants.html www.healthlinkbc.ca/health-topics/abk5466 www.healthline.com/nutrition/how-much-water-shouldyou-drink-per-day#effects www.webmd.com/food-recipes/features/quest-forhydration www.hsph.harvard.edu/news/hsph-in-the-news/theimportance-of-hydration/ www.canadianliving.com/health/nutrition/article/waterhow-much-should-you-drink-every-day
universityhealthnews.com/daily/nutrition/why-isdrinking-water-important-6-reasons-to-stay-hydrated/ www.usgs.gov/special-topic/water-science-school/ science/how-much-water-there-earth www.mayoclinic.org/healthy-lifestyle/nutrition-andhealthy-eating/in-depth/water/art-20044256 www.healthline.com/health/how-to-tell-if-youredehydrated www.medicalnewstoday.com/articles/325174
GOOD
Food
Say Goodbye to Dieting Trends BY LISA KILGOUR, rhn
What do low-carb diets and bell-bottom pants have in common? Answer: they both go in and out of fashion.
LISA KILGOUR, rhn is one of Nature’s Fare Markets’ nutritionists and sought-after speaker and educator who helps people heal from diverse and complex health issues. She has spoken at TEDxKelowna and is the author of Undieting: Freedom from the Bewildering World of Fad Diets. Check out the nutritionist schedule on page three and book your free appointment today at naturesfare.com. Learn more: lisakilgour.com
the good life The Magazine of Nature’s Fare Markets | 8
F
ood fashion is as fickle as clothing fashion, but it can take longer to change. For example, the low-fat dieting fashion lasted about 20 years before the style changed and carbs became the villain. Caught inside food fashion, it can be hard to see the truth. Vilifying fat was wrong in the 1980s and ’90s—we know that now. But that doesn’t mean that the very fashionable low-carb diet is right. Despite many diets and dieting experts saying otherwise, there’s nothing inherently wrong with carbs in general. Nothing. Yes, refined sugar and flour can cause problems in the body, but so can refined fat and refined protein. In other words…your body likes whole, unprocessed protein, fat, and carbs. It’s the refining of these macros that’s the problem. And, 20 years into the low-carb world, I’m regularly seeing carb deficiencies in my clients: hormone imbalances, low cortisol, many nutrient deficiencies, and more.
The body needs all whole-food macronutrients: protein, fat, and carbs. Reducing any of these macronu-
Vilifying fat was wrong in the ’80s and ’90s—we know that now. trients can cause problems in the body and trigger mega cravings. Cravings are a signal that your body is trying to fix the problem.
9 | July/August 2021
For those of you who remember the 1980s in all its fluorescent leg-warmer glory, let’s dive a bit deeper into that low-fat diet trend. Like the current lowcarb diet, it was seen as true. Fat = weight gain and the only way to lose weight is to banish fat from your diet. And what happened? Well, it worked for some but caused big blood sugar issues and weight gain in others. But, more than anything, everyone dreamed of ice cream, cheese, and guacamole…all the foods that were banished. For those of you who’ve never used half a bottle of hairspray to keep your 3" high bangs from moving during a windstorm (like me…), let me tell you about what was considered a healthy low-fat diet back then.
A very healthy breakfast consisted of a dry, low-fat bagel, topped with egg whites (frequently from a handy carton instead of an actual egg) and a tomato. Or a bowl of Special K™ cereal with a splash of skim milk. Picture dry, flavourless food that tended to leave you hungry. Carbs were king— it didn’t matter if they were refined, processed, or full of sugar. As long as the food was fat-free it was considered healthy. And then in 2002, Dr. Atkins published his twelfth update to his fairly unpopular line of diet books entitled, Dr. Atkins New Diet Revolution. But this time it met with a very open and very fat-starved audience.
Dr. Atkins was telling us the unthinkable—you can eat fat and lose weight! How could this be possible? Well, it’s simple; you have to cut carbs. You see, according to Atkins, fat is very satiating (true) and it’s carbs that are the problem (untrue). This ushered in the last 20 years of carbs-are-bad fandom. Every iteration of a low-carb diet has come into fashion, all the way to full-on keto. But what seemed revolutionary wasn’t all that new. When we remove any macronutrient, it cuts our ability to mindlessly eat. Instead, we have to think about every morsel; does this fit into this new food paradigm? This is why some people lose weight (in the short term) when one macro is removed.
Has it worked? Are we healthier than we were in 2000? Or in 1985 when we slid into our bright pink leotard for our Jane Fonda workout? Nope, not really. Why? Because your body needs all three macronutrients. Carbs are an important energy source; they help balance hormones (especially in women) and they’re super nutrient-dense. But, like all macros, your body doesn’t like it when they’re refined. Your body wants whole foods…but whole foods aren’t very profitable in a profit-driven and politically corrupt food system. Yes, I firmly believe that each macro will get vilified one at a time. This is so food manufacturers can create food products to fit into whatever paradigm is popular…all at a sweet, sweet profit.
So, what’s next? Well, if history tells us anything, sooner than later a big name in the health world will proclaim that carbs are healthy and they’ll vilify the reigning macro king, protein.
Every iteration of a low-carb diet has come into fashion, all the way to full-on keto. In 20 years, we might be talking about protein powders and how crazy it was that we added them to everything from smoothies to pancakes.
This is one of the many reasons why I don’t recommend following any of these diets. They tend to make healthy eating confusing and there’s a decent chance that your body would rather you ate a different blend of those beautiful macros. When you focus on whole food and listen to your body’s needs and wants (like cravings and symptoms) then you can find your body’s perfect balance. My body loves whole-food starchy carbs slathered in healthy fat, which means my body is totally out of style right now and I don’t really care. Eat whole foods that feel good to your body, and that’s the simplest answer there is.
the good life The Magazine of Nature’s Fare Markets | 10
GOOD
Health
Outdoor Protection, From the Inside Out BY DR. JENNIFER BRIX, nd
As a sun lover and wanna-be avid gardener, I know first-hand the benefits of those warm rays of sunshine. And as a new mother, I try to spend as much time as I can in nature so I can introduce my young daughter to the sounds of birds, the smells of foliage, and the feeling of the natural ground beneath our feet. But I am also aware of the potentially harmful effects of the big outdoors!
Y
ou are likely familiar with the dangers of too much sun exposure—from wrinkles to oxidative stress and cancer—but you should also be aware of the risks from air pollution. In British Columbia, we are unfortunately exposed to wildfire smoke every summer, so even if you are lucky enough
not to smell exhaust on your daily commute, you might not be totally protected from air pollution. For many years, correlations have been made between air pollution and illnesses such as cardiac arrhythmia, pulmonary disorders, cancers, Alzheimer’slike brain declines, and many childhood conditions including ADHD, lower IQ, and
DR. JENNIFER BRIX, nd is a naturopathic doctor, health educator, 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 and practices. She works at Brix Wellness in Kelowna, BC. 11 | July/August 2021
even death in infants and children under the age of 5 years. Several nutrients have been shown to provide health benefits and protective effects in people exposed to air pollution, including wildfire smoke, as well as UV radiation. Consider eating foods high in these nutrients or supplement if you need to.
brixwellness.com
1 2
B Vitamins Several B vitamins have been shown to provide health benefits and protective effects in people exposed to air pollution. Specifically, folic acid and vitamins B6 and B12 have been shown to lessen the effects of fine particles on heart function and inflammation.
Vitamins C and E These natural antioxidants promote healthy aging, protect cellular health, and promote cardiovascular health. Together they have been shown to normalize biomarkers associated with oxidative stress and provide protective effects in people exposed to airborne particulate matter from coalpowered power plants.
4
3
Astaxanthin Astaxanthin is the perfect antioxidant for sunny weather. While it offers 6,000 times more antioxidant activity than vitamin C, it most famously has the ability to quench free radical damage from ultraviolet radiation. It is like a natural sunscreen that helps protect our skin from sun damage, but also supports cardiovascular and immune system health. In addition, it is very important in protecting our eyes.
Omega-3 fatty acids Omega-3s help in the maintenance of good health, specifically the cardiovascular system, which can be susceptible to air pollution. A recent study found that healthy middle-aged adults supplementing with omega3 fatty acids did not have any acute cardiac or lipid changes after an exposure to concentrated particulate matter, compared to those taking olive oil.
Enjoying the outdoors and the wonders of nature should not be a dangerous activity. Be mindful of the hazards of UV radiation and air pollution, and the next time you go to the beach or decide to work in your garden, do your body a favour and protect it from the inside out!
5
N-acetyl-L-cysteine Also known as NAC, it is a precursor to glutathione, our master antioxidant. NAC provides antioxidant activity and protects against free radical damage, which can be increased by air pollution.
Protective Measures for
IMMUNE SUPPORT Breakthrough in
ABSORPTION TECHNOLOGY
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the good life The Magazine of Nature’s Fare Markets | 12
GOOD
Food
VEGAN PESTO PASTA SALAD
Meet your new go-to summer pasta salad! This pasta salad can easily be prepared beforehand so that when you get back from a day at the beach, dinner will almost be ready! This summer pasta salad only takes 30 minutes to make and is the perfect balance of sweet and savoury.
ROBIN is the creator of the blog Greens, Eggs, and Yams. Her passion is creating vegan and gluten-free foods that don’t compromise on taste. She loves being in the kitchen, creating recipes that everybody can enjoy!
G R E E N S , E G G S A N D YA M S greeneggsandyams
13 | July/August 2021
INGREDIENTS Serves 4 | vegan + gluten-free 4 cups
gluten-free fusilli pasta
1½ cups
fresh strawberries
cherry tomatoes
1 cup
¼ cup
pumpkin seeds (optional)
Fusilli pasta is paired with juicy cherry tomatoes, sweet and refreshing strawberries, and a coating of extra green pesto. Don’t forget the toasted pumpkin seeds on top for a little added crunch! This pesto pasta is hearty, flavour-packed, and so simple to make.
BROCCOLI PESTO ½ cup
broccoli
½ cup
fresh basil leaves
garlic cloves
1–2
half lemon, juiced
1 tbsp
olive oil
small avocado
1
¼ cup
nutritional yeast
pinch of salt
DIRECTIONS 1. Bring a large pot of water to a boil. Add 4 cups of pasta. Follow the instructions on the box and cook al dente. Drain and set aside to cool. (Option to lay pasta out flat on a towel or baking sheet so the pasta doesn’t stick together.) 2. Cut the strawberries into halves or quarters and the cherry tomatoes in half. Place in a large salad bowl and set aside. 3. Prepare the pesto. Bring a small pot of water to a boil. Cut the broccoli into small florets. Place in a steamer basket over the pot of boiling water and steam 5–6 minutes until the stems are tender. (If you don’t have a steamer, you can simply put the broccoli directly into an inch of boiling water.) Place the broccoli into a food processor along with the other pesto ingredients. Blend until smooth. 4. Heat a small pan over medium-low heat and add raw pumpkin seeds. Toast 3–5 minutes until they start to brown. Set aside. 5. Once the pasta has cooled to your liking, add it to the strawberries and cherry tomatoes. Toss with the pesto to completely coat. Top with the toasted pumpkin seeds and extra fresh basil (optional). This pasta salad is best eaten fresh, but can be stored in the fridge for 1–2 days. Enjoy!
the good life The Magazine of Nature’s Fare Markets | 14
GOOD
Food
CELEBRATING SUMMER’S BOUNTY Celebrate the abundance of beautiful local summer produce with simple recipes that allow their wonderful flavours to shine through!
CHEERY CHERRY SALSA
In this fresh spin on a favourite snack, gorgeous Okanagan cherries are paired with the zing of jalapeños for a sweet and spicy salsa. Perfect as a topping for fish or meat, dolloped on a sandwich, or simply served with a bowl of tortilla chips… delish!
INGREDIENTS
DIRECTIONS
2 cups cherries
1. Cut cherries in half and discard pits. Finely chop the red onion. Mince the jalapeño pepper (keep the seeds for more heat).
¹/³ cup red onion 1 jalapeño pepper ¹/8 cup lime juice ¹/³ cup fresh cilantro ¼ tsp Himalayan salt black pepper Que Pasa Tortilla Chips
2. Gently stir all ingredients together and refrigerate for half hour. 3. Taste for balance of sweetness, tartness, and heat, and adjust accordingly. 4. Serve either cold or at room temperature with tortilla chips. Note: also makes a great topping for burgers.
15 | July/August 2021
GRILLED PEACHES with GINGER SPICED HONEY
The perfect combination of grilling and peach season all wrapped into one delicious summer dessert.
INGREDIENTS
DIRECTIONS
1. Cut peaches in half and discard pits.
6 peaches
8 oz unsalted butter, room temp.
2. Combine butter, honey, and salt in a stand mixer or blender. Set aside.
7 tbsp Drizzle Ginger Shine Raw Honey (adjust for taste)
3. Brush peaches with olive oil and place cut side down on a hot grill for 5–7 minutes.
¼ tsp kosher salt olive oil Optional Toppings: coconut whip, ice cream, granola
4. Apply a dollop of the butter mixture on top of the grilled peaches. Add toppings as desired.
MEXICAN-STYLE STREET CORN
Nothing says summer quite like grilled corn on the cob. Dress it with pops of citrus, cilantro, and smoked paprika, and you’ve got yourself the makings of a sweet summer evening.
INGREDIENTS
DIRECTIONS
1. Preheat grill over high until hot.
4 ears corn
2 tbsp Nutiva or Vegiday virgin coconut oil
2. Cut the lime into wedges. Roughly chop the cilantro.
3. If you want a bit of a char on the corn, pull back a few of the husks on each ear of corn. Place the corn directly on the grill, cover, and grill, rotating occasionally, for 15–20 minutes, or until the husks are charred on all sides.
1 lime
handful fresh cilantro smoked paprika sea salt black pepper Spread’Em Kitchen Chive & Garlic Cheese Spread
4. Let the corn cool, then remove the husks (or fold back to use as handles) and silk from each ear of corn. 5. Use a pastry brush or your hands to spread coconut oil over each ear of corn. Place the corn on a serving platter and season with smoked paprika, lime juice, cilantro, and sea salt and black pepper to taste. Top with a sprinkle of cilantro. Serve with Spread’Em Kitchen Chive & Garlic Cheese Spread and a wedge of lime.
the good life The Magazine of Nature’s Fare Markets | 16
GOOD
Food
Road Trip Snacks BY KAITLYN DICKIE
Summer’s here, and there is no better way to embrace the warmer weather than road-tripping!
O
ne of my favourite things to do is travel; I have been enjoying exploring and adventuring in my own backyard over the last year. I feel so fortunate to live in beautiful British Columbia, where I can go hiking and camping, and spend many of my summer nights in a tent on a mountain somewhere. When I am not in nature, I love being in the kitchen creating new recipes or “veganizing” recipes from my mom or my Grandma’s old cookbooks. With that passion and my love for good food, I started a blog and an Instagram account where I share my adventures and delicious plant-based recipes, cruelty-free favourites, zero-waste tips, and ethical products. Today, I’m combining my two loves: travel and vegan food and bringing you my list of ultimate summer road trip snacks! This week I’m heading out with some of my friends on a week-long trip to Tofino, and I can’t leave without stocking up on my favourites from Nature’s Fare Markets. So, whether you’re heading out on a long road trip or a grueling hike, here are my faves to keep you fueled no matter what your summer adventure has in store.
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 2021
kaitlyndickie
Salty
Sweet
If you are looking for a crowd-pleaser, you can’t go wrong with a bag of NoochPop popcorn or Que Pasa grain-free tortilla chips.
If you’re in need of something sweet or an energizing pick-me-up, you simply can’t go wrong with Oasis Date organic coconut date rolls or Endangered Species vegan dark chocolate with sea salt and almonds.
Energizing If you follow me on Instagram, you know I recently discovered my love for oat milk lattes, and yes, I found the perfect oat milk latte in a can from Two Bears. It’s perfect for packing in your cooler to crack open whenever you need an added boost of energy.
Fresh
Shareable When you’re headed out on a long road trip with a car full of people, there’s nothing better than bringing a handful of easy shareable snacks. My favourites are the Mid-Day Squares. I love sharing these with friends; they come with two bars and are so filling. Another great shareable option is crackers and vegan cheese. You can’t go wrong with Eve’s Crackers (a female-owned and operated company from Squamish, BC) paired with Earth Island cheddar slices.
Before we head out on the road, I always make a pit-stop at Nature’s Fare to grab a few items from their Bistro. My all-time favourites are the Chili Lime Sweet Potato Salad and Vegan Caesar Salad. They also have a wide range of pre-made sandwiches with vegan and gluten-free options. Of course, there’s nothing better than finding a perfect spot on the way with a gorgeous view to pull out something fresh to snack on!
These are my go-to snacks for any summer activity and you bet they are already packedup and ready for our road trip to Tofino. the good life The Magazine of Nature’s Fare Markets | 18
GOOD
Fitness
SUMMER WORKOUTS:
How to Beat the Heat BY TAMMY UYEDA, BSc(PT)
The long, hot days of summer have arrived and many of us are ready to embrace the sunny outdoors for our exercise and activity. A little caution and planning for the heat will go a long way to ensure that we can still get a great workout in and enjoy outdoor training safely.
Exercise-related Heat Illness
E
xercise-related heat illness, including heat exhaustion and heat stroke, are two similar, but progressively worsening conditions which should be taken seriously. Our body functions optimally at 37°C but if elevated a few degrees by external factors (e.g., heat and humidity) or internal factors (e.g., exercise exertion), danger arises and our bodies go into emergency mode.
Heat Exhaustion If we exert ourselves in the heat and elevate our core body temperature to 40°C, heat exhaustion can occur. Our bodies will do what they can to maintain homeostasis by trying to lower our core temperature and force us to stop causing ourselves harm. Symptoms of heat exhaustion: • nausea or • muscle cramps vomiting • heavy sweating • headache • pale or cold skin • dizziness • elevated heart • weakness rate
TAMMY UYEDA, BSc(PT) is a clinical Physiotherapist, certified group fitness instructor, and owner of FitSpark Health. She is passionate about motivating and inspiring people to live an active lifestyle and can usually be found shuttling her three pre-teen and teenaged sons between soccer fields. She shares workouts, exercise tips, and her favourite fitness-related finds on her Instagram page. 19 | July/August 2021
tinkam
Heat Stroke If you continue to exert your body in the heat and your core temperature rises above 40°C, signs of heat stroke can set in, indicating a life-threatening situation. Emergency medical care should be sought immediately if you note signs of heat stroke. Symptoms of heat stroke: • fainting
• not sweating
• confusion
• shortness of breath
• seizure
• visual problems
• heart rhythm problems
• not responsive
Contributing Factors to Exercise-related Heat Illness The inability to dissipate heat efficiently when exercising can elevate your risk for heat illness. Factors which make it more challenging for you to dissipate heat: • Being unaccustomed • Consuming alcohol to exercising in a before exercising hot environment • Obesity • Being deconditioned • Having an infection • Dehydration
Decrease Your Risk for Exercise-related Heat Illness Planning is the most effective way to minimize the stress we place on ourselves when exercising in the heat. Try this: • Check the temperature and forecast. Take special note of the “feels like” temperature as this takes humidity into account. Planning your workouts and outdoor activities based on the weekly forecast can also help you get the most out of your efforts. Plan more intense outdoor activities on cooler days or outside the hottest hours of the day. On days and hours when the mercury is running higher, focus on less intense activities or avoid the heat altogether and exercise indoors. • Gradually acclimatize yourself over 10–14 days to exercising in the outdoor heat if you are not used to it. Gradually build up your intensity and duration in the heat and supplement with workouts indoors as needed. • Change it up. Instead of running or walking on those scorching city sidewalks, seek out less radiant surfaces such as tree-covered dirt trails around town, or head to a local lake or mountain for a hike, trail run, or paddle and enjoy the cooler temps. • Respect your fitness level. If you are new to exercise in general, your tolerance to the heat while exercising can be lower. Take frequent breaks and pace yourself. • Dress for the weather. New fabrics and design in athletic wear can not only help protect us from the rays of the sun, but also allow for more efficient cooling via sweat
evaporation. Light-coloured, loose fitting, moisture-wicking outfits and hats shade our bare skin from the sun to guard against sunburn and the direct radiant heat from the sun.
…and Hydrate, Hydrate, Hydrate! With one glance at your friends on a hot day you know that our individual sweat rates can vary widely. We lose between 0.5 to 2.5 litres/hour in fluid from sweat depending on factors such as exercise intensity and duration, age, gender, fitness level, and individual sweat rate. If you have a consistent exercise regime you can weigh yourself before and after exercise to calculate how much fluid you lose, then create your own individual hydration plan. Taking steps to prevent heat-related illness during the summer months will not only help you to continue building up your fitness levels this season, but also let you safely enjoy the outdoors with friends and family once again.
ARE YOU DRINKING ENOUGH? Drink enough water before, during, and after activity in the heat! Drink Water
How Much?
When?
Before Exercise in Heat
450–650 ml
1–3 hours before exercise and right before you head out
During Exercise in Heat
200–350 ml
Every 15–20 min, taking sips throughout
After Exercise in Heat
500–1,000 ml
Within 1 hour after exercise even if you are not thirsty
SPORTMED BC
the good life The Magazine of Nature’s Fare Markets | 20
GOOD
to our Community
Fruit & Veggie Painted Rocks BY JEN KOSSOWAN
S
ummertime is officially here and something that never seems to get old is painting rocks with kids. It’s such a fun, low-prep activity and can truly be as simple as throwing down a drop cloth, setting out some rocks, paints, and paintbrushes, and letting them to it. That being said, if you want to take your rock painting to the next level, this technique works super well and creates the most beautiful, vibrant painted rocks. Use it to create a set of fruit and veggie rocks of your own or do something completely different. What can you do with your completed fruit and veggie rocks? • add them to your outdoor mud kitchen • use them in your garden as markers • place them in a local rock garden • tuck them along pathways and in parks in your neighbourhood • add them to your indoor play kitchen Other rock painting ideas: • numbers • letters (particularly the letters in your child’s name) • hearts • kindness messages • facial features • nature items
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. 21 | July/August 2021
mamapapabubba.com |
mamapapabubba
Supplies •
rocks with at least one smooth, flat side
•
acrylic paints
• paintbrushes • pencil •
black paint pen
•
clear topcoat (optional)
•
cup of water
• rag
Instructions Step 1
Start with clean, fully dry rocks. If needed, give them a wash with warm soapy water and a scrubber brush… Just be sure to allow them to dry fully before beginning the painting process. (Sunshine speeds this process along wonderfully!) Prepare your workspace by covering your surface with newsprint or a drop cloth.
Step 2 Paint your rocks white. This will allow your design to pop. Choose to either paint the entire rock white or just the area where you’ll paint your design. You may need two coats of paint for full coverage. Let the first coat dry fully before adding a second. Let dry completely. Step 3 Lightly sketch your fruit or veggie drawing onto the rock’s surface. Most rocks’ shape will lend themselves well to a particular fruit or vegetable… Just hold the rock in your hand, see what comes to mind, and go for it! Think carrots, eggplant, broccoli, peas, corn on the cob, mushrooms, strawberries, watermelon, apples, tomatoes, peaches, or lemons—or anything else! Step 4
Now it’s time to paint! Using your sketch as a guide, begin adding colour to your fruit or veggie drawing. This may require two coats of paint as well. It doesn’t have to be perfect—you’ll clean up the lines and edges afterwards. Add as many layers of colour as you’d like. Allow the paint to dry completely.
Step 5 Okay, time for the best part… Outlining your drawing with the black paint pen. This step will clean up all of your edges, make your designs pop, and take your fruits and veggies to the next level. Simply trace your pencil lines with the paint pen, add any extra little details you’d like, and you’re done! Note: if you want to help your painted rocks last longer, you can add a clear topcoat of your choice—just be sure to do this once your paint pen is completely dry and follow the instructions on the top coat packaging. Once the topcoat is set, your set of rocks is complete!
G OOD
Health
Crucial Brain Foods Your Child Needs BY KELLY AIELLO, rhn
D
id you know that your child’s brain grows and changes exceptionally rapidly? If you are a parent, you can attest to the fact that time flies by when it comes to your child’s growth and development. But what you may not realize is that your child requires certain nutrients and crucial brain foods at the right stages of life to help them develop properly. Why? There’s nothing more important than protecting our child’s brain health and helping them develop their brain’s capacity. After all, we all want our children to excel in every possible way. If that means we can help them improve their focus, learning, memory, behaviour, and mood with the right foods, then why wouldn’t we? And what better time to start taking action than today? Get your child started with these key nutrients right away, and watch your child flourish!
Omega-3 Fatty Acids Why it’s crucial: Omega-3 fatty acids, referred to simply as Omega-3s, are vital building blocks that your child’s brain needs for development, growth, and cognition. It’s one of the absolute best nutrients for your
child’s overall brain health, as it works to improve learning, memory, and mood in kids. Omega-3 fatty acids are also often lacking in kids with ADHD tendencies. So, to improve attention and nervous system function, adding more Omega-3s to your child’s diet is key. What foods contain it: We can find Omega-3s in cod liver oil, wild salmon, mackerel, walnuts, flax seeds, and chia seeds. But if your child balks at the sight of fish on the dinner table, then a quality liquid Omega-3 supplement is in order!
Protein Why it’s crucial: Kids’ brains need protein to function correctly. Protein contains essential amino acids that a child’s body requires for tissue repair and brain cell creation. It also works to boost mood, improve focus, and stabilize blood sugar levels. High-quality protein sources as part of a healthy diet are crucial to allow your child’s brain to grow, develop, and learn. What foods contain it: Good sources of proteins include grass-fed meat, pastureraised poultry, seafood, peas, beans, eggs, soy, nuts, seeds, and grass-fed dairy.
Choline Why it’s crucial: Choline is an essential nutrient required for healthy brain development and normal brain function. It helps form new neurons and synapses (the connections between neurons) in the brain to improve learning. It also plays an essential role in developing a child’s nervous system and building cell membrane integrity. When combined with vitamin B12 and folate, choline also works to improve your child’s focus and boost their memory. What foods contain it: Egg yolks are the richest source of choline. Choline is also found in grass-fed meat, liver, dairy products, nuts, and legumes.
Folate Why it’s crucial: As a parent, you are most likely aware of the need for folate during pregnancy. But have you ever wondered why this nutrient is so critical? Folate is necessary for the production of DNA and the creation of healthy cells. Adequate folate levels prevent brain and spinal cord defects and reduce a child’s risk of intellectual disability. What foods contain it: Folate can be found in liver, leafy green vegetables like spinach, legumes, fortified cereals, and fortified bread.
KELLY AIELLO, rhn is one of Nature’s Fare Markets’ nutritionists and provides free half hour one-on-one nutrition consultations in our stores. Check out the nutrition consultation schedule on page three and book your free appointment today at naturesfare.com. Learn more: happihuman.com
23 | July/August 2021
Vitamin B12
Zinc
Vitamin C
Why it’s crucial: Vitamin B12 is essential for a child’s brain development, cognitive function, and the myelination of nerves. A lack of B12 during pregnancy and early childhood has been associated with impaired cognitive development, including attention and memory. What foods contain it: The foods containing the most considerable amounts of Vitamin B12 include nutritional yeast, shellfish, seafood, legumes, nuts, and fortified grains.
Why it’s crucial: Zinc is an important antioxidant that protects your child from environmental pollutants, which can slow a child’s ability to learn. It’s also needed for overall health and growth. It strengthens a child’s immune system, promotes proper bone and joint health, and is required to develop a child’s reproductive system. What foods contain it: Foods that contain large amounts of zinc are seafood, pumpkin seeds, soybeans, eggs, and legumes. Other foods containing zinc include beans, kelp, green peas, and buckwheat.
Vitamin B6 Why it’s crucial: Vitamin B6 helps release brain chemicals like serotonin and norepinephrine. They work to stabilize your child’s mood and help them cope with stress. Vitamin B6 also helps maintain proper nervous system function and a robust immune system. What foods contain it: Fish, organ meats, peas, spinach, and beans contain adequate amounts of Vitamin B6. Carrots, sunflower seeds, broccoli, and avocados also contain good amounts of this vital nutrient.
Why it’s crucial: Vitamin A, along with vitamin D and arachidonic acid, work together to promote mental health by regulating dopamine and cortisol levels. Vitamin A is necessary to carry out dopamine signalling to help reduce the incidence of anxiety and depression. Vitamins A and D are also essential for the optimal formation and function of the brain. What foods contain it: There are large amounts of Vitamin A in liver and cod liver oil. Smaller quantities can be found in egg yolks, grass-fed butter, carrots, squash, cantaloupe, and broccoli.
Why it’s crucial: Vitamin C is a powerful antioxidant that is vital for optimal cognitive health. Your child’s brain uses vast amounts of vitamin C each day to form connective tissue and blood vessels. It’s also used to protect healthy brain function and convert dopamine into serotonin to boost your child’s mood. As a bonus, vitamin C works to strengthen immunity, making it extra helpful during cold and flu season! Because of its importance in daily brain function and how quickly it gets used up when our bodies are under stress, it’s recommended to replenish vitamin C supplies regularly throughout the day. What foods contain it: Vitamin C is found in many delicious foods like oranges, strawberries, blackberries, avocados, kale, and Brussels sprouts.
Iron
Vitamin D
Why it’s crucial: Iron is essential for a child’s neurological development. Numerous studies report that kids who have lower levels of iron also have lower IQs. A lack of iron can also create fatigue, fearfulness, unhappiness, and poor social skills in kids. What foods contain it: Meats, beans, lentils, dark leafy vegetables, beets, figs, and baked potatoes have the highest iron content. Pumpkin seeds, shellfish, broccoli, and almonds also contain adequate amounts of iron.
Why it’s crucial: Vitamin D works directly with Vitamin A in many contexts. It’s also required for the proper use of calcium in the body to create strong, healthy bones. But perhaps more importantly, Vitamin D turns on and off enzymes in the brain that create neurotransmitters and encourage nerve growth. Studies also suggest that vitamin D protects neurons and reduces neuroinflammation. What foods contain it: Fatty fish and cod liver oil contain large amounts of Vitamin D. Smaller amounts are found in shellfish, grass-fed butter, and halibut.
Vitamin A
Bottom Line The right nutrients are crucial to your child’s development and brain health. Studies show that kids who are wellnourished or take supplements tend to perform better on intelligence tests. If your child is not taking any supplements yet, you may want to consider getting him started on a quality multivitamin and mineral supplement today. This is especially important if your child is a picky eater and may not be getting all the necessary nutrients their growing body and brain need to function optimally.
Learn More See Kelly’s powerhouse foods picks and genius tips for best sources of these key nutrients and tips and tricks to work them into your child’s diet VISIT NATURESFARE.COM
the good life The Magazine of Nature’s Fare Markets | 24
G OOD
Food
DIY Baby Food BY CHANTELLE NUT TLEY
F
eeding little ones their first solid food is a big step in their development journey, full of opportunities and decisions. While there are many approaches for feeding, it’s important to find one that works best for you and your family. For me, it’s a DIY mix-and-match style, with a variety of finger-food and puréed options. Making your own baby food gives you full control of exactly what is going into your little human’s body, and it costs way less than buying pre-made food. I recommend cooking in big batches, so that you only have to cook once and be prepared for days, stocking your freezer with ready-to-go meals that can be supplemented with fresh food you have on-hand. On average, most items can be safely frozen for three months.
Let your child try one food at a time at first. This helps you see if your child has any problems with that food, such as food allergies. Wait three to five days between each new food. Before you know it, your child will be on their way to eating and enjoying lots of new foods. The eight most common allergenic foods are milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybeans. Generally, you do not need to delay introducing these foods to your child, but if you have a family history of food allergies, talk to your child’s doctor or nurse about what to do.
STEP 1: PREP
YOUR KITCHEN
Quality ingredients are important. Get the highest quality produce you can afford. If 100% organic isn’t attainable, try to purchase organic versions of items which are on the Environmental Watch Group (EWG) Dirty Dozen list (foods with the highest toxic contamination).
Shopping List Set aside all the ingredients that require cooking: 2 large or 6 small sweet potatoes 6 large carrots 1 butternut squash
1 acorn squash 1 head cauliflower 1 bunch kale 1 head broccoli
12 gala apples (or any sweet variety) 5 oz package baby spinach
1 lb ground chicken (or boneless skinless chicken breast)
These ingredients will need little prep and will not be cooked: 4 bananas
1 zucchini
3 avocados
1 pound blueberries
2 mangoes
1 pound blackberries
2 navel oranges 2 pears 1 lb strawberries or raspberries
1 thumb fresh ginger ½" fresh turmeric
1 bunch fresh parsley 1 can chickpeas (400 g/15 oz) plain full-fat yogurt (plant-based or dairy)
2 cups quinoa chicken bone broth (1 frozen container) coconut oil cinnamon garlic powder nutritional yeast
Equipment baking pan or covered baking dish
pot with lid and steamer
food processor or blender
parchment paper
grater
ice cube trays
freezer-safe, sealable containers or bags hungry baby
—Source: www.CDC.gov CHANTELLE NUTTLEY is the marketing manager for Nature’s Fare Markets and new mom. She is passionate about cooking, baking, and natural wellness.
25 | July/August 2021
STEP 2: PREP
INGREDIENTS
STEP 3:
PURÉE & GRATE
Keep each ingredient separate as you prep. This will make mixing in different combinations in step 4 easier!
bananas, avocados, mangoes, strawberries, raspberries, blueberries, blackberries, oranges, pears, zucchini, fresh ginger, fresh turmeric, parsley
3. Melt 2 tbsp of coconut oil. Toss each ingredient in a bit of the melted oil and transfer to the parchment-lined pan or dish. For the baking pan, fold the parchment paper over the ingredients and fold the edge together to seal. For the baking dish with lid, simply cover with a lid.
1. Wash.
4. Bake 30 minutes or until soft.
2. Prep the food for puréeing depending on the item. Peel, trim off stems, remove cores or seeds–you get the idea!
Steamed Veggies
Fresh Ingredients
Roasted Veggies carrots, sweet potatoes, squash Preheat oven to 350°F. 1. Wash, peel, and cut into small chunks. 2. Baking pan: cut a piece of parchment paper twice as wide as your baking pan. Baking dish with lid: line the bottom with parchment paper.
kale, broccoli, cauliflower, spinach 1. Wash, peel, and cut into small chunks. 2. Put kale in a steamer over a large saucepan with a small amount of water (about ½ cup). Bring to a light boil, then turn off and cover. Allow kale to steam and wilt. 3. Put broccoli and cauliflower in a steamer over large saucepan with a small amount of water (about ½ cup). Bring to a light boil,
then turn off and cover. Allow to steam for about 10 minutes or until just about soft. Add spinach, return lid, and steam for 5 minutes longer until soft.
Quinoa 1. Rinse quinoa in a fine-mesh strainer. 2. Add to a pot with water (twoto-one ratio). Bring to a boil. Reduce heat and simmer, covered for 20 minutes or until all liquid is absorbed and quinoa is tender. Remove from heat and let cool.
Apple Sauce Apple sauce is perfect on its own, added to rice or oat cereals, and to combination blends. 1. Peel, core, and chop apples. 2. Place in a covered pot with one cup of water. Cook over medium-high heat for about 5 minutes, or until soft.
When starting out, remember that this is first time your baby is tasting something other than breastmilk or formula, so don’t overwhelm their tastebuds. Start with a single ingredient such as sweet potato, squash, apple, carrot, banana, avocado, or sweet berries. Then move on to bolder flavours and combinations. Start with very smooth textures, making it chunkier as your child grows. If this is the case, you can stop here and use the purées individually at meal time. Pour into serving jars to keep in the fridge or fill ice cube trays for the freezer. Once frozen, unmold into freezer-safe, sealable containers or bags and keep in the freezer until ready to defrost. Get your food processor or blender ready! 1. Grate the zucchini, ginger, and turmeric. 2. Roughly chop the parsley. 3. Purée the remaining ingredients separately in a food processor until smooth.
STEP 4: MIX
IT UP!
Combining foods is a great way to load up on nutrient-dense ingredients that may have a strong flavour. Hint: apples hide everything!
Banana, Avocado, Mango 2 bananas • 1–2 large mangoes 1 avocado
Sweet Potato, Quinoa, Apple
Spinach, Broccoli, Cauliflower, Pear
Chicken, Chickpea, Zucchini
1 cup spinach • 1 cup broccoli 1 cup cauliflower • 1 pear
2 cups sweet potato • 1 cup quinoa ½ cup apple sauce
Orange, Carrot, Apple, Turmeric, Ginger
Squash, Carrot, Cauliflower, Apple
1 large orange • 2 cups carrots 1 cup apple sauce • ½" fresh turmeric ½" fresh ginger
2 cups squash • 2 cups cauliflower ¼ cup apple sauce • 1 cup carrots
Strawberry/Raspberry, Banana, Yogurt
Kale, Blueberry, Blackberry, Apple 1 cup kale • 1 cup blueberries 1 cup blackberries • ½ cup apple sauce
2 cups strawberries or raspberries 2 bananas • ½ cup yogurt (plantbased or dairy)
1 pkg ground chicken • 1 cup zucchini ½ can chickpeas • 1 cup bone broth 1 tsp garlic powder • 2 tbsp nutritional yeast Simmer chicken in bone broth for about 10 minutes. Add all other ingredients and simmer for 10 more minutes. Cool slightly and blend until smooth.
Turkey, Chickpea, Carrot 1 pkg ground turkey • 1 cup carrot ½ can chickpeas • 1 cup bone broth 1 tsp garlic powder • 2 tbsp nutritional yeast Simmer chicken in bone broth for about 10 minutes. Add in all other ingredients and simmer for 10 more minutes. Cool slightly and blend until smooth.
the good life The Magazine of Nature’s Fare Markets | 26
GOOD
Health
Breast Implant Illness BY DR. SHELBY ENTNER, nd
M
illions of women have made the decision to get breast implants. For some it may be due to having a few children and finding that things aren’t sitting where they used to afterward! Sometimes it is because of a concern about asymmetry or a desire to have larger breasts, which is still considered more culturally ideal in our society. And for many women it can be a serious illness such as breast
cancer and subsequent mastectomy that leads to the decision to get implants. So, are there risks or concerns about getting breast implants? Besides the initial surgical risks, there are few discussions about possible long-term risks. In the last few years, Breast Implant Illness (BII), a chronic and diverse type of sickness that comes from breast implants, has become better understood and better researched.
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. 27 | July/August 2021
verocare.ca
The most common symptoms of BII can be generalized into (1) musculoskeletal, (2) cognitive, and (3) systemic. Musculoskeletal symptoms include muscle pain and joint pain. Cognitive symptoms are brain fog, memory loss, fatigue, and difficulty concentrating. Systemic/rheumatological symptoms include visual disturbance/dry eyes, rash, and autoimmune diagnoses. Patients are tired, anxious, get weird rashes, feel like they’ve been hit by a truck, and can’t get any answers from running tests and seeing numerous doctors! It is still a poorly understood condition and one that I hope to educate you about today. In a 2020 article in the journal Plastic and Reconstructive Surgery, the authors were quoted as saying “Although BII has yet to reach mainstream acceptance in medical/scientific fields, concern regarding the appearance of systemic illness following the insertion of breast implants has been present for decades. The nebulous and varied nature of symptoms, along with the difficulty of identifying causative agents, has rendered the phenomenon difficult to examine, although the efficacy of explanation as a treatment has been well demonstrated.” In English, the authors are saying that BII is hard to pinpoint medically with such a variety of symptoms, but the treatment of implant removal, or “explanation”, resolves many women’s health concerns. So what could be the reason these implants are making women sick? Silicone implants have been used for reconstructive breast surgery since the 1960s; however, they have a controversial history clouded by lawsuits and a growing body of research from the past two decades linking them with autoimmune-related complications, collectively known as autoimmune/inflammatory syndrome induced by adjuvant (ASIA). The symptoms listed in a 2015 journal were fever, fatigue, skin lesions, and an arthritis that resembled rheumatoid arthritis. It is believed that the underlying autoimmune reaction is from a combination of environmental factors (biofilms, volatile organic chemicals) with genetic predisposition. While studies going back to the early 1990s have shown a connection between silicone gel implants and autoimmune disease, the implants continue to be used today!
be experienced include numbness, loss of sensation, brain fog, mood swings, headaches, memory loss, weakness, and fatigue. Saline implants are often considered “safer” but they have a silicone rubber outer shell. “Silicone gel bleed” is a term used to describe the diffusion or leaching out of chemicals from the silicone gel through the shell into the rest of the body; it can occur with both saline and silicone implants. Unfortunately, neither type of implant can be considered safer than the other. Chemical toxicities can impact brain function and contribute to immune dysfunction by weakening the immune system or over-activating it like in autoimmune disease. These VOCs can cause distress on the endocrine system (thyroid, adrenals, female hormones), affect intestinal health, and bombard the liver and kidneys, as the body is trying to rid itself of these chemicals. Another area of concern is the creation of biofilms that adhere to a surface of an implant. Biofilms are a protective “shield” that allow bacteria and fungus to grow unchecked by the immune system. We often find them in other implants such as in dental surgery and joint replacement, and they can cause the immune system a great deal of stress. The most prominent biofilm with breast implants is Propionibacterium acnes. One study showed that the women who presented with BII symptoms were cultured 36% more often with this bacteria compared to controls. P. acnes has been connected to various rheumatological disorders, including CREST disease, thyroid disease, sarcoidosis, and endophthalmitis (inflammation of the eye).
Studies going back to the early 1990s have shown a connection between silicone gel implants and autoimmune disease, the implants continue to be used today!
Volatile organic chemicals (VOCs) such as benzene, cyclohexanone, toluene, phenol, and ethyl acetate are found in silicone implants. This category of chemicals has been shown to be neurotoxic (damages the nervous system) as the lipophilic (fat-loving) VOCs can accumulate in the brain, and they can also be stored in fat cells and then slowly released into the bloodstream over time. Neurological symptoms that may
the good life The Magazine of Nature’s Fare Markets | 28
Breast Implant Illness has varied symptoms including musculoskeletal (e.g. muscle and join pain), cognitive (e.g. brain fog, and systemic (e.g. autoimmune diagnoses). It is a poorly understood condition. In the last year alone, I have had many women decide to have “explant” surgery due to a myriad of symptoms they have experienced since their initial surgery. For some women it was due to not feeling well since their initial surgery, for others it was due to having strange and unrelated symptoms that they couldn’t resolve with lifestyle changes or lab testing. And some women read other women’s stories of having BII and it struck a chord for them and their bodies. Breast implants have been celebrated as a way for women to change their bodies to make them feel more feminine or sexy, or to regain something they had lost over time or for medical reasons. For women who have felt like something flipped in their health after their implants, explantation has been an answer. Due to the VOCs, biofilms, and other concerns about a foreign body being in the body, having the source of the trigger removed has been a game changer. Find a trusted plastic surgeon who understands the proper methods for removal, and a doctor to help you prepare for the surgery with natural medicine. Realize that any surgery can have an emotional and physical healing period afterward, and a decision to take out implants is a big one! As we understand more about Breast Implant Illness we can hopefully prevent more women from getting sick and can change the industry to make sure what we put inside us doesn’t make us ill. Potential implant candidates should always have full informed consent about the potentially serious complications from breast implant surgery. And as doctors, we now know another avenue of information when helping patients with autoimmune conditions or chronic illnesses.
FOR THOSE DAYS WHEN YOU’RE TRYING TO DECIDE IF A SPOONFUL OF PEANUT BUTTER COUNTS AS “MAKING DINNER.” MEAL KITS TO THE RESCUE.
NO SUBSCRIPTION NEEDED. AT YOUR LOCAL NATURE’S FARE MARKETS. 29 | July/August 2021
NEW
GOOD STUFF IN-STORE
BEVERAGES
Two Bears Lattes Plant-based coffee lovers have a new best friend. These canned frothed lattes are made with freshroasted beans, and premium oat milk. They are extra creamy adding to their smooth and rich latte taste. Plus, they are pantry friendly, so easy to take on the road this summer. Made in Canada.
MILK ALTERNATIVES
Buck Buckwheat Milk It is not just another plant-based milk. It is creamy, delicious, made from simple ingredients, and good for the planet. Buckwheat naturally deters weeds, attracts bees, and uses less water to grow than average crops. Available in Original and Chocolate (and look for Maple soon).
BEVERAGES
Farming Karma Fruit Co. Sodas Each can of Farming Karma apple soda is cram-packed full of Okanagan-grown goodness that’s both delicious and nutritious! Made from real fruit, with no added sugars, they are the perfect alternative to traditional sodas. Available in Apple, Cherry, and Peach.
NEW AT TH�
BISTRO Meals to Go
(PLANT-BASED)
Ancho Chili Maple Chicken Beet Poke Bowl (PLANT-BASED)
Sesame Miso Salmon & Quinoa Ginger Beef
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