The Good Life July/August 2022 by Nature's Fare Markets

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THE

LIFE July & August 2022

PICK LOCAL +

Bowl Goals 13

Backyard Healing Garden: Little Effort, Big Rewards 15

7 Signs Your Nutrition Might Need a Boost 27

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Contents

good FEATURE

good HEALTH

5 Pick Local

17 Nutritionist Notes: Healing Foods Can Also Be Pleasurable

In the peak growing season, 75% of Nature’s Fare’s organic produce is locally grown. Take a look behind the scenes of how Nature’s Fare partners with local farmers to source the best quality products for our customers.

27 7 Signs Your Nutrition Might Need a Boost

good SELF-CARE 21 Sun Awareness

Recipes: Hot Honey Butter Bath Corn

good FOOD

Grilled Kale and Citrus Salad Miso Chili Zucchini Fresh Peach Salsa

IN EVERY ISSUE

13 Bowl Goals Recipe: Spring Roll Salad Bowl

15 Nutritionist Notes: Backyard Healing Garden: Little Effort, Big Rewards

4 Get the Good Stuff 30 New Good Stuff In-Store

19 One Ingredient Sorbet Kids Can Make 25 Nutritionist Notes: 3 Carb Myths & Must Haves

The Good Life the Magazine of Nature’s Fare Markets

Our calendar

JULY & AUGUST 2022

Free Nutrition One-On-One

SCHEDULE Angela Wright 10 am–2 pm July 7 August 10 July 28 August 17 August 3 August 24

Got nutrition questions? Ready to take charge of your wellness? Or do you have health concerns you need help with? Bring your questions cause it’s time to get them answered!

Jen Casey 10 am–4 pm August 4 August 18 August 11 August 25

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Book your free half hour appointment with one of our nutritionists today.

10 am–2 pm or 11 am–3 pm July 25 August 15 August 8 August 29

Lisa Kilgour

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10 am–4 pm August 19 August 30

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LIFE

July & August 2022

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Chantelle Nuttley

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PERSONAL CARE

Sun care It’s sunny out there! We recommend that you use a facial SPF that is both protecting and nourishing for your skin. With a clean mineral-based SPF 25+, not only will you be safe in the sun, but hyaluronic and polyglutamic acids hydrate while natural antioxidant-rich oils work alongside vitamin C and ferulic acid to fend off aging UV rays. Mad Hippie Hydrating Facial SPF madhippie.com

ON OUR PODCAST LIST

Exercise for Stress Management Natural Health with CNM May 10, 2022 Episode: We are living in a stressful time. Nutritionist and Exercise Coach, Gideon Remfry, discusses what happens to the body when we get stressed and the role of exercise in stress management. He explains the dietary and lifestyle factors that contribute to stress in the body and how using mindful exercise routines can reduce stress. cnmpodcast.com/exercise-for-stress-management/

The Good Life the Magazine of Nature’s Fare Markets

good FEATURE

Heino from Roots & Greens Farm, Grindrod, BC

Pick Local

“We know the story of these people.” Corporate Produce Specialist Laurie Yakelashek’s voice warms as she speaks about the special relationships she and her colleague, Produce Category Manager Tim Wachter, have cultivated with local organic farmers who supply Nature’s Fare Markets.

July & August 2022

| DEFINITIONS |

hat relationship has been cultivated and nurtured over many years, as they work to source the best quality products for our customers, and our commissaries and Bistros in all seven locations in the Okanagan and Lower Mainland. In fact, Tim and Laurie make it their mission to seek out, build and strengthen these relationships and take time to visit most growers at least once a season. “We show them respect by showing up on their land and their farm—to visit them on their turf—and to learn about what they do,” says Laurie. “We’re in the field with them. We know their families, their crops and growing seasons, their soil, their challenges. “And they appreciate our understanding of their trials and tribulations. And if a small grower can only supply one store, we support them, even if it might be a little more work for us. Bigger organizations just don’t do that. “It’s more than a business relationship,” she says. “It’s a friendship.” In the peak growing season, 75% of Nature’s Fare’s organic produce is locally grown. Last summer, fresh organic fruit and vegetables from 80 different growers in the Lower Mainland, Okanagan and the Interior found their way into stores.

DID YOU KNOW? We donate food scraps to local farmers to use for nutritious animal feed and soil-building compost.

We support the growers in the community of each store, and love to tell our customers about where their food comes from. It’s all about community and connection. A Respectful Partnership

“These connections are crucial and vital for us, for them and for our customers. We want local growers to focus on what they are best at, to grow with us,” explains Tim. “And we go out of our way to support them the best we can.” Because of that vision, some farmers deal with Nature’s Fare Markets exclusively. Even though the harvest is seasonal (typically April to November), the partnership to grow and sell produce is a year-round business. Tim and Laurie start by talking with growers about their previous season—including challenges of quality, production and numbers, and then move to crop planning to help farmers decide what and how much to grow in the coming year. They also explore opportunities to do something different. “Differentiation is part of what we offer,” explains Tim. “Because we are smaller, we can try new things much easier than many bigger chains. Customers can often find more variety here.” As the season progresses, Tim and Laurie stay in touch to see how farmers are doing and when they can deliver products at their freshest.

What is food security?

“All people, at all times, have physical and economic access to adequate amounts of nutritious, safe, and culturally appropriate foods. Foods are produced in an environmentally sustainable and socially just manner. People are able to make informed decisions about their food choices. The people who produce our food are able to earn a decent, living wage growing, catching, producing, processing, transporting, retailing and serving food.” www.resilience.org

What is organic?

“Organic Agriculture is a production system that sustains the health of soils, ecosystems, and people. It relies on ecological processes, biodiversity and cycles adapted to local conditions, rather than the use of inputs with adverse effects… (and) combines tradition, innovation, and science to benefit the shared environment and promote fair relationships and good quality of life for all involved.” International Federation of Organic Agriculture Movements (IFOAM)

The Good Life the Magazine of Nature’s Fare Markets

A Tough Row to Hoe

“Over the past two years, we’ve had to deal with challenges we never imagined—including people’s ability to come to work through the pandemic, dramatic and often catastrophic environmental conditions and supply chain issues—that have impacted our ability to serve our customers,” said Tim.

OUR PHILOSOPHY At Nature’s Fare Markets, we are passionate about local, organic and sustainable ingredients.

Mutual Benefits

“Some farmers are young up-and-comers who want to grow their business, and others—who have been with us for 25 or 30 years—are at the tail end of their careers, now trying to figure out succession planning,” says Laurie. She worked closely with one grower who wanted to retire and downsize. Together, they did an analysis to determine which crop he grew best that would give him the most volume and profit per acre, and what Nature’s Fare needed, so that he could be successful and transition smoothly.

• Getting certified organic is costly and time-consuming. • Organic farmers don’t receive the same government subsidies as conventional farmers. • Farming without pesticides and herbicides means more care and love by hand, and more labour costs.

She and Tim worked with another grower to increase his kale crop sales to Nature’s Fare, by adding the production kitchen to the list of stores he supplied. Ultimately, he could quit his second job and work solely on his farm. “Because we had such a strong connection, local growers who could deliver to our doorstep really saved us during the pandemic, when supply from across the country and across the border was a huge issue. They came through for us.”

Our focus is on local, organic, BC produce. That’s what’s different about Nature’s Fare Markets.

THE NUMBERS Researchers at the Universities of Dalhousie, Guelph, Saskatchewan and BC make these predictions as the country grapples with the COVID-19 pandemic and ongoing supply chain issues. 7

July & August 2022

14,767

966

How much more the average family of four can expect to spend on food in 2022 compared to 2021

Many more people now face food security issues as costs rise and shelves empty. For farmers, life has become more difficult and uncertain than ever. They’ve been directly impacted by fires, drought and heat domes; floods that obliterated many crops and livestock; and increased labour, transportation and fuel costs. Finding labour during the pandemic was the biggest challenge, as traditional seasonal labourers could not travel from across the country and across borders to harvest their crops. All this on top of the hurdles they face, every day, to become organic farmers.

That’s why organic produce costs more—and why it’s worth it: Organic farming means better soil, sustainability and biodiversity; more picked-ripe nutritious food; a lower carbon footprint of food grown close to home; and money that stays in the community. “Organic farming is a struggle,” says Laurie. “It’s back-breaking, manual labour and epitomizes a farmer’s love and dedication for what they do. It’s sure not for the money. That’s why we insist on paying them fairly, and we don’t hammer them down on price. If they come in with a price that’s too low, we’ll insist on paying them a fair rate. We won’t undercut a grower— we want them to stay in business, to stay in our communities and to be sustainable. We have to make sure these farmers survive.”

What the average family of four will spend on food in 2022

6–8% 5–7%

Expected price increase for restaurants Expected food cost increase

Projections for price increases in 2022: Dairy: 6–8% Bakery: 5–7% Vegetables: 5–7% Fruit: 3–5% Meat & Seafood: up to 2% —Canada’s Food Price Report, 12th Edition

Farm Tour

Two EE’s Organic Produce Surrey, BC When Emil and Elizabeth Kowalski started their dairy farm and fruit stand before the Second World War, they probably never could have imagined the 100-year legacy their small farm would create.

Justin from Two EE’s Organic Produce

Located between Surrey and Langley, the farm was purchased by Dutch florist and horticulturist Henk Schoen’s father-inlaw in the 1960s. With Henk and his wife Jenny at the helm of production, Two EE’s Organic Produce shifted production to focus on organic fruits, vegetables, eggs and honey.

By working directly with Nature’s Fare, Vanderploeg says, he’s able to adjust faster and ensure that customers always have delicious BC-grown produce. Plus, Vanderploeg says, he’s able to keep his fruits and vegetables fresher and looking better on the shelves.

Today, under the guidance of Henk’s grandson Justin Vanderploeg, Two EE’s Organic Produce continues the legacy with a wide range of field vegetables including cilantro, pumpkins and everything in-between. And, while most of Vanderploeg’s produce is sold wholesale, he cherishes the longstanding relationship he’s built with Nature’s Fare.

As Two EE’s Organic Produce continues to combat challenges arising from unpredictable weather that sees extreme summer heat and torrential winter rainfall, Vanderploeg works to continue the family legacy by finding creative solutions and producing delicious and nutritious fruits, vegetables and herbs.

Produce Pairing

Hot Honey Butter Bath Corn The naturally sweet corn from Two EE’s is legendary. The honey-infused butter bath gives it even more creaminess. 4 cups water 1 cup milk 1 stick unsalted butter ½ cup honey 1 tsp red pepper flakes 1 tsp salt 6 cobs corn 1. Husk corn and chop in half. 2. Bring water to a boil in a large pot over medium-high heat. 3. Stir in milk, butter, honey, red pepper flakes and salt. Add corn and reduce heat to medium. Boil 8 minutes. 4. Use tongs to remove the corn from the butter bath and serve immediately. Serves 6 | 30 Minutes

The Good Life the Magazine of Nature’s Fare Markets

Produce Pairing

Grilled Kale and Citrus Salad Amazia Farms grows the most gorgeous organic kale. Grilling it and pairing it with oranges makes it sing! 1 1 1 4

bunch kale bunch green onions orange tbsp olive oil

1. Preheat grill on medium heat. 2. Toss green onions and kale with 2 tbsp olive oil and kosher salt. 3. Place kale onto grill over indirect heat and green onions over direct heat. Close the lid and grill 2 minutes. Flip onions and continue grilling until kale is bright green and lightly charred in spots, another

1 tbsp apple cider vinegar ½ tsp kosher salt 1 tbsp orange zest 2 to 4 minutes. (Keep a close eye on the kale as it can go from brown to burnt very quickly.) 4. Chop kale and onions. Zest the orange. Peel and cut orange into 1" pieces. Add to a bowl and toss with vinegar, zest and 2 tbsp olive oil. Add orange pieces and lightly toss to combine. Add salt to taste.

Serves 4 | 15 Minutes

Farm Tour

Amazia Farms Oliver, BC As outside competition grows and soaring fuel prices drive up production costs, Amazia Farms has a very simple reason for continuing to raise organic produce every season: it’s what they love doing. Based in Oliver, BC, Amazia Farms produces a wide variety of local, organic crops, from arugula to zucchini. Amazia Farms believes in building close relationships with key supporters, such as Nature’s Fare Markets and local restaurants. And, unlike mono-crop producers who benefit from scaling efficiencies, Amazia Farms’ polyculture creates a sustainable farm ecology. After founders Adriane Skaros and Mike Kosaka first approached Nature’s Fare Markets in Penticton with a surplus of purple kale interplanted in their tomato rows, Amazia Farms’ 9

July & August 2022

relationship with Nature’s Fare has grown from 30 bunches a week of excess purple kale to more than 30 bunches each week of everything from salad mix to spinach, swiss chard, eggplants, parsley, carrots, parsnips, artichokes, peppers, garlic, arugula, head lettuce, kale, cucumber and countless other delicious greens. For Amazia Farms, the key to food security and flavourful, nutritious food is proximity. And as production costs continue to soar due to the cost of fuel and seeds become more difficult to source, Amazia Farms plans to continue their labour of love.

Mike and his son Achile from Amazia Farms

Farm Tour

Roots & Greens Farm Grindrod, BC Situated along the winding and beautiful Shuswap River is Roots & Greens Farm, a small certified organic market garden. A long-time producer for Nature’s Fare Markets, Roots & Greens grows a wide variety of fruits and vegetables in their Grindrod fields. In 2021 alone, Roots & Greens produced more than 40 different certified organic fruits, vegetables and herbs for Nature’s Fare. For a small family farm that cultivates a smaller quantity of a wide variety of quality produce, Roots & Greens Farm says their relationship with Nature’s Fare is invaluable.

Heino from Roots & Greens Farm

If they had to pick the biggest challenge they face every year, it’s the uneven distribution of the workload throughout the seasons. With summers spent in the sun growing a colourful Despite the challenges of heatwaves, drought and bugs— spread of organic greens and autumns spent harvesting, problems faced by all organic growers—Roots & Greens Farm only the middle of winter remains for some much-needed relaxation. However, the Roots & Greens team says camping has a simple yet profound reason to keep growing: they love in the snow just isn’t as much fun. raising nutritious produce for BC families to enjoy.

Produce Pairing

Miso Chili Zucchini This dish uses just a few ingredients to highlight the beautiful textures and flavours of fresh organic zucchini from Roots & Greens Farm. 3 medium zucchini 2 tbsp avocado oil (or any vegetable oil) 1 medium sweet onion 1 tbsp Okazu Spicy Chili Miso 1 tbsp soy sauce ¼ tsp black pepper 1 tsp Kove Sea Spice 1. Cut zucchini into 2" long rounds and then cut again into 6 wedges. Coarsely chop the onion. 2. Heat oil in a large non-stick skillet over medium-high heat. 3. Add zucchini and onion and cook 2 minutes, stirring frequently. 4. Stir in Okazu Spicy Chili Miso, soy sauce and black pepper. Cook 4 to 5 more minutes or until the zucchini has softened enough for your liking. 5. Garnish with a sprinkle of Kove Sea Spice. Serves 4 | 15 Minutes

The Good Life the Magazine of Nature’s Fare Markets

Produce Pairing

Fresh Peach Salsa Fresh organic peaches from Sproule & Daughters Farm are a highlight of summer not to be missed! Use them for this salsa and scoop up with your favourite tortilla chips. 3 ripe peaches 1 plum tomato, seeds removed ½ jalapeño, seeds removed ½ small purple onion ¼ cup cilantro 1 lime, juiced salt and pepper to taste garnish: additional cilantro 1. Cut peaches into ¼" dice. 2. Roughly chop the rest of the ingredients or add to a food processor and pulse until well combined but not puréed. 3. Mix the peaches and tomato mixture together. 4. Garnish with cilantro and serve!

Farm Tour

Sproule & Daughters Farm Oyama, BC New name, same great organic fruits: that’s what’s growing at Sproule & Daughters Farm. Located in Oyama, BC, Sproule & Daughters Farm has roots dating back to 1946, when Garnet and Charlotte Sproule purchased the orchard. Three decades later and after a shift to cultivating certified organic produce in 2001, Brooke and her husband continue the family legacy. And, as the first Sproule matriarch to lead the farm, she felt it was time to change the name from Sproule & Sons to Sproule & Daughters Farm.

Brooke, Rhys, Tanner and Hadley from Sproule & Daughters Farm

decades, the Sproules say they’re forever grateful to be a part of the Nature’s Fare family.

Sproule & Daughters grows a wide variety of stone fruits, including cherries, plums, nectarines, grapes and pears—but the farm’s focus is on producing delicious peaches. They even supply frozen peaches to Nature’s Fare Markets’ Bistro and commissary. With a business relationship that spans

While Brooke grew up dreaming of a desk job, once she had her own family it was an easy decision to take over the farm in 2021, just ahead of the heatwave and a long, especially cold winter. Despite the challenges and uncertainty of climate change, Brooke walks the farm with her children, hoping to instill lessons of hard work and give them a beautiful life.

SOURCES canadiangrocer.com/what-will-supply-chain-look-2022 retail-insider.com/retail-insider/2022/01/grocery-shelves-in-canada-are-alright-despite-the-fearful-narrative-sylvain-charlebois/ www.resilience.org/stories/2015-01-09/what-is-food-security/ organicbc.org

www.ctvnews.ca/business/here-s-how-much-more-canadians-can-expect-to-pay-for-food-in-2022-1.5699941 www.dal.ca/faculty/agriculture/oacc/en-home/about/about-oacc/documents/newspaper-articles/newsarticles-2012/newsarticle2012-profitability.html cdn.dal.ca/content/dam/dalhousie/pdf/sites/agri-food/Food%20Price%20Report%20-%20EN%202022.pdf

July & August 2022

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good FOOD

Bowl Goals This Spring Roll Salad Bowl is the perfect recipe to have on-hand for a quick lunch or dinner. It’s packed with noodles, fresh vegetables and crispy tofu, and topped with a garlicky lime dressing. The great thing about this bowl is that you can use whatever vegetables are in season and you can easily alter the amount of veggies per bowl depending on the number of people you are serving. The dressing is tangy and slightly sweet and it’s never a bad idea to double it! The added bonus: enjoy this fresh seasonal recipe in just 30 minutes! Written by and photo by Robin at Green, Eggs and Yams

July & August 2022

Spring Roll Salad Bowl INGREDIENTS

DIRECTIONS

SALAD 1 pkg firm/extra firm tofu, pressed 2 tbsp arrowroot starch or corn starch ½ tsp garlic powder 1–2 tbsp oil 1 pkg vermicelli noodles ½ cucumber, thinly sliced 3–4 carrots, thinly sliced 1 cup red cabbage, thinly sliced 4 radishes, thinly sliced 1 avocado, halved 1 lime, cut into wedges 2 green onions, thinly sliced

1. Preheat oven to 425°F. Line a baking sheet with parchment paper.

DRESSING 3 garlic cloves 2 tbsp rice vinegar ¼ cup maple syrup 2 tbsp tamari ¼ cup lime juice ⅓ cup olive oil

2. Cut the tofu into small cubes, about 1". Transfer to a small bowl and toss with starch, oil and garlic powder. 3. Arrange tofu on the baking sheet in a single layer leaving space between each cube. Roast 10 minutes, then flip and roast another 10 minutes. 4. Cook the vermicelli noodles as per the package instructions. 5. While the noodles and tofu are cooking, wash and cut the vegetables.

6. Make the dressing. Combine all the dressing ingredients in a food processor and blend until combined. Set aside. 7. Divide the noodles between two bowls. Top with the tofu and vegetables. If you want more vegetables, add more! The great thing about this bowl is you can use whatever vegetables are in season. Finish with a drizzle of dressing and garnish with a few wedges of lime and green onion. Best enjoyed fresh. If you are making it ahead of time, wait to add the dressing until right before you eat.

Serves 2 | 30 Minutes 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! IG: @greenseggsandyams

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good FOOD

NUTRITIONIST NOTES

Backyard Healing Garden Little Effort, Big Rewards Written by Angela Wright, cnp We eat food every day, providing resources for our energy, thoughts and overall well-being. Unfortunately, many of us have grown quite disconnected from where our food comes from. We often take access to it for granted and put little thought into how it got to our plate.

of minerals and other nutrients rowing our own food— from the soil and produce the whether it be a full garden maximum concentration of or a pot of basil—is a phytonutrients (the plant’s fantastic way to reconnect defense system) that we then eat and remind ourselves where our and benefit from. food and nutrients come from. Our garden bounty often tastes far su• The plant is providing the type perior to what we find at the store. of nutrients we can most benefit Whether that is from the freshness, from in the season that it’s ready the heritage varieties we might or ripe—cooling leafy greens in plant or the fact we put some of our the summer, hearty warming own blood, sweat and tears into fasquash in the autumn. cilitating its growth, it doesn’t really • The amount of time from farm matter. The pride in having a small to plate is short. After a ripe part in providing for oneself is a big fruit or veggie is picked, it starts win for the soul. to break down and rot. With When we talk about all the benefits this, many of the vitamins and of eating seasonal and local, includphytonutrients degrade. Some plants break down quickly— ing your backyard, we can boil it strawberries for instance—and down to these important factors: some slowly, like potatoes. The • Produce can be picked when it’s shorter the time is until we eat it, actually ripe. The food has had the more of these nutrients are time to absorb the most amount available for our health.

July & August 2022

Our food has the ability to provide us with some fantastic healing properties. We often think that ‘superfoods’ have to be exotic, like goji berries or quinoa or maca root. Some of the common and easy-togrow produce here in BC have some pretty potent super-powers of their own. Here are five low-effort, bigbenefit superfoods you can grow in your own backyard or patio. British Columbia has a wide range of growing climates. It’s important to choose the plants that thrive in the climate in which you are growing them. This will lead to less frustration and greater success. But when you can nurture a plant that can also bring you fantastic health benefits, it’s an ideal way to get connected to the earth, the seasons and the place you are residing on the planet.

Plant a Healing Garden Strawberries These berries contains one of the highest vitamin C concentrations among all the fruits. Add to this their phytonutrients including phenolics compounds, flavonoids and anthocyanins, and you’ve got some pretty potent antioxidant, anti-cancer and anti-inflammatory properties. This makes these sweet berries fantastic for our immune and cardiovascular systems. Strawberries work well in pots on the patio or will return year after year if planted in the ground. A nice early season hit of green to your garden!

Kale Like its cruciferous relatives, kale is celebrated for its anti-cancer properties. It’s particularly beneficial for any estrogen-dominance related issue, as the rate of estrogen detoxification through the liver is increased. Unlike some of our other calcium sources, kale’s ratio of calcium to phosphorus content is very beneficial for bone health and strength. Kale’s growing season can be quite long, depending on where you live in the province.

Tomatoes Tomatoes contain high amounts of carotenes like beta-carotene (which we turn into vitamin A) and lycopene. These can be particularly protective against breast, colon, lung, skin and prostate cancers. Cooking or eating tomatoes with a source of fat can help increase lycopene’s bioavailability into your body. Tomatoes can thrive in the heat of the Interior, but if you’ve got a full-day hot sunny space, you too can benefit from the huge diversity of heritage varieties that are now available. Try a delicious Black Krim!

Rosemary The antioxidants in rosemary, including rosmarinic acid, are very anti-inflammatory, and helpful for conditions like arthritis, colitis, asthma and atherosclerosis. Pick an “-itis”—adding rosemary to your diet regularly is going to provide huge relief. Rosemary has many anti-cancer and antioxidative properties, making it a healing addition to roasted vegetables or pasta sauce. On the coast, a rosemary plant may become a mini tree season after season, but in areas of colder winters, you may need bring your rosemary inside.

Chives Along with garlic and onions, chives are a member of the allium family, which are beneficial for the liver, immune system and heart. They are high in sulfur and quercetin, two nutrients that are also fantastic for cardiovascular and blood sugar issues. Once you’ve planted chives, it’s challenging to not have them come back year after year. Their early arrival and purple bee-attracting flowers make them a nice addition to your perennial garden space. Angela Wright, cnp is one of Nature’s Fare Market’s nutritionists. As an instructor at the Institute of Holistic Nutrition, Ange enjoys teaching individuals or students how to read, correct and action on their symptoms. Learn more: alignnutrition.com

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SOURCES https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632771/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8123472/#:~:text=The%20main%20 phytochemicals%20found%20in,glucosinolates%2C%20polyphenols%2C%20and%20 carotenoids. Murray, Michael et al., The Encyclopedia of Healing Foods, Atria Books, 2005 https://www.frontiersin.org/articles/10.3389/fphar.2020.00153/full

Would you like to talk with Angela or one of our other nutritionists about your health questions? See schedule on page 3.

The Good Life the Magazine of Nature’s Fare Markets

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NUTRITIONIST NOTES

Healing Foods Can Also Be Pleasurable Written by Lisa Kilgour, rhn

There are hundreds, probably thousands, of opinions on what constitutes a “healthy diet”. Food lists abound that all name certain foods as “good” and others as “bad”. I 100% agree that food is medicine, but a very important point is missed.

ealing foods are also pleasurable foods. And, I’d argue, your enjoyment matters more than a food’s nutritional stats. Sitting down to a meal that makes your mouth water, your eyes light up and your tummy happy is wonderfully healing. This brings up an important food truth: Healthy eating can be pleasurable, and pleasurable eating is healthier than any diet. Let me dive into this a bit further so that the part of your brain that’s screaming “cupcakes aren’t healing!!” can understand this a bit better.

July & August 2022

There’s no doubt that there are times in your life when you need to buckle down and eat less of certain foods to help your body find balance. There are many reasons for this, but they’re usually temporary diets (the exceptions include celiac disease and food allergies). The nutritional world is starting to realize that if you follow a restrictive diet for too long, the healing benefits are lost. The most extreme version of this is the newly recognized eating disorder called orthorexia. This is an eating disorder of absolute dietary perfection. Meals become an obsessive balancing act of creating the perfect meal with the fear of eating anything “bad”.

Every time I’ve worked with someone with symptoms of orthorexia, their body is struggling. This is the most difficult part of this eating disorder. Their body isn’t responding to this obsessively perfect diet and the symptoms that inspired this diet persist. It’s through these experiences that I’ve realized the power of pleasure in eating. We can look to the food culture in France to see the power of pleasure in eating in action. In fact, it’s a cornerstone of the French Paradox. Even though people in France eat a diet that includes a lot of butter, cheese, wine, and bread, they tend to be healthier than people in North America.

Although there are many possible reasons why the French lifestyle is so paradoxical, it’s the connection to pleasure that’s believed to play an important role. Pleasure is a hard thing to quantify, but there seems to be a connection. By eating each meal slowly and with enjoyment (instead of guilt), the French people are healthier than their counterparts in other places. I feel there’s a lot to be learned from the French way of eating, and attitude might be a factor, as Paul Rozin and his colleagues identified in their research from 1999: The group associating food most with health and least with pleasure was the Americans, and the group most pleasure oriented and least health-oriented was the French.

FRENCH FÊTE The French spend twice as much time eating and enjoying their food as Americans do. The slow, pleasurable meals the French enjoy automatically manage their portion sizes.

Ironically, the Americans, who make the greatest efforts to alter their diet for the sake of health, are the least likely to classify themselves as healthy eaters. In France, the quality of the average diet is higher than in the United States, even though each group spends about the same amount of preparation time in the kitchen. The big difference between the two groups occurs at the dinner table. The French spend twice as much time eating and enjoying their food as Americans do. The slow, pleasurable meals the French enjoy automatically manage their portion sizes. As a nutritionist, there’s a beautiful moment that I get to experience often with my clients. After years of dieting and then working really hard to undiet their relationship

HAPPY FOOD Sitting down to a meal that makes your mouth water, your eyes light up, and your tummy happy is wonderfully healing.

with food, there’s this glorious moment when undieting just clicks. It’s like a switch that flips and all of that old dieting philosophy is gone. They begin to tell me wonderful things like “Food isn’t a big deal, is it?” and “My mouth is watering when I make my meals now—food feels so good!”. And, my favourite, “I eat cookies or chips when I crave them, but I rarely want them anymore. Vegetables taste really good to me now!”

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. Book your free appointment today at naturesfare.com Learn more: lisakilgour.com

Free Nutrition One-On-One

Yes, this is something I actually hear. Your body loves whole food and without the pull of “forbidden” foods from those bad food lists, it’s easier to listen to what your body is really looking for. Food then becomes easy. And, it becomes so much more delicious! My question to you is this: How can you bring more food pleasure into your life? For me, as much as I can, I buy and prepare food that makes my eyes light up, my mouth water, and my body do a little “happy food” dance. What’s your happy food sign? Keep an eye out for it—your body will be happy to show you.

Would you like to talk with Lisa or one of our other nutritionists about your health questions? See schedule on page 3.

The Good Life the Magazine of Nature’s Fare Markets

good FOOD

One Ingredient Sorbet Kids Can Make Written by and photos by Jen Kossowan Did you ever make ice cream in a bag as a child? It’s such a classic kid activity! In case this is news to you, the process basically involves two zipclose bags—a smaller one filled with cream and sugar and a larger one filled with ice, water and rock salt. The smaller sealed bag goes into the larger one, which gets sealed up too, then shake, shake, shake until you have ice cream! It’s a super fun edible science project that kids love. The really fun part? Ice cream isn’t the only frozen treat that can be made this way. You can also make the most delicious and easy sorbet using the same method but using fruit juice or purée instead—which means the flavour options are endless!

July & August 2022

Make It We’ve used reusable silicone zipclose bags but any pair of leak-proof containers will work as long as one fits inside the other with some space to spare. For safety purposes, you may want to avoid anything made of glass. WHAT YOU’LL NEED • one big and one small container

Choose your containers

Pour in the ingredients

Shake, shake, shake it up!

Tasty sorbet in no time

• 1 cup cold fruit juice or purée • 2 cups ice • 1 cup water • 1 cup rock salt • gloves or oven mitts (optional) • sorbet toppings (fresh fruit, coconut sprinkles, chocolate shavings etc.) STEP 1 Pour fruit juice or purée into the smaller container. Close or seal it well. STEP 2 Pour ice, water and rock salt into the larger container (this acts as the ‘freezer’).

Science lesson

STEP 3 As you make the sorbet with your kids, talk with them about how making sorbet Put the smaller container of fruit juice relates to these scientific principles: or purée into the larger container. Close or seal it well. physical freezing point changes vs. solutions STEP 4 states of and freezing and solutes chemical Depending on the type of container, matter point depression changes gently shake, roll, squish, or massage until the fruit juice or purée firms up. This can take anywhere from 3 to 10 minutes depending on the weather and temperature of the ingredients. A pair of gloves or oven mitts might come in EXPERT TIPS handy here—the container can become Start with cold juice or purée—it’ll freeze faster! quite cold for little hands! Add more ice, salt and water if needed. STEP 5 Set up a DIY sorbet bar at your next gathering or party! When the sorbet has reached your desired consistency, open both vessels Blend up frozen fruit with a little water or juice for quicker results. and transfer the frozen sorbet into If it’s warm outside, sorbet may not freeze well… try making it inside instead. a serving bowl. Add your choice of Make sherbert—just add a small glug of cream to your fruit purée. toppings and enjoy immediately! 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. Learn more: mamapapabubba.com | IG: @mamapapabubba

The Good Life the Magazine of Nature’s Fare Markets

good SELF-CARE

Sun Awareness Did you know that the majority of skin changes we associate with ‘aging’ are actually caused by sun damage? With exposure to the sun’s ultraviolet light over time, the elastin fibres in the skin are significantly damaged. As elastin breaks down, the skin will begin to sag and lose the ability to regain its shape.

Written by Brianne Rempel

our skin’s outer layer is made up of cells that contain a pigment called melanin that helps to protect your skin from the sun’s rays. However, melanin can only do so much—sunscreen acts as a shield for your skin cells and protects your skin from damage. Sun damage can show up in the form of: • Reduced skin elasticity and thicker texture; • Freckles, discoloured pigmentation, sunspots; • Telangiectasias – the dilation of small blood vessels under the skin; • Premature aging of the skin that causes wrinkles; and • Skin cancer. Sun damage isn’t just about the visible marks, spots, and signs of aging—the rays are carcinogenic. UVA and UVB rays suppress certain activities of the immune system, playing a key role in the development of skin cancer.

July & August 2022

Yes, both UVA and UVB are team cancer, and they’re working both angles to make it happen. While UVB burns your skin, showing you damage right away, UVA works to penetrate deep into your skin with no immediate warning signs. Of the UV solar radiation that does reach us here on earth, up to 95% is UVA, and about 5% is UVB. You need a broad-spectrum sunscreen, every day, all year-round, to protect against both. There are three main types of skin cancer: basal cell carcinoma, squamous cell carcinoma and melanoma. Basal cell and squamous cell cancers are often less serious types and make up 95% of all skin cancers. These two types are highly curable when detected and treated early, as they develop within the epidermis. Melanoma, made up of abnormal skin pigment cells called melanocytes, is the most serious form of skin cancer and causes 75% of all skin cancer deaths. Left untreated, it can spread to other organs and is difficult to control.

| SKIN CHECK |

The ABCDEs of Melanoma Approximately 80,000 people are diagnosed with skin cancer in Canada every year.

Melanoma is the deadliest form of skin cancer. However, when detected early, melanoma is highly treatable. You can identify the warning signs of melanoma by looking for the following:

Asymmetry One half unlike the other half

Border Irregular, scalloped or poorly defined border

Colour Varied from one area to another; shades of tan and brown, black; sometimes white, red or blue

What Are the Symptoms of Skin Cancer? • The most common warning sign of skin cancer is a change on the skin, typically a new mole or skin lesion or a change in an existing mole. • Basal cell carcinoma may appear as a small, smooth, pearly or waxy bump on the face, ears or neck, or as a flat pink, red or brown lesion on the trunk or arms and legs. • Squamous cell carcinoma can appear as a firm, red nodule, or as a rough, scaly flat lesion that may bleed and become crusty. Both basal cell and squamous cell cancers mainly occur on areas of the skin frequently exposed to the sun, but can occur anywhere. • Melanoma usually appears as a pigmented patch or bump but can also be red or white. It may resemble a normal mole, but usually has a more irregular appearance. Brianne Rempel is just as passionate about clean beauty and skin care as she is about self-growth and kindness. As our health and beauty specialist, Brianne helps us select plant-based personal care products that are ecofriendly yet effective, and she trains our team members so you can make the most of your skincare regime. Brianne brings 20 years of retail experience, where she enjoyed the chance to positively impact store culture and perfect the workplace hug.

Diameter Usually greater than 6 mm (about the size of a pencil eraser) but can be smaller when diagnosed

Evolving A mole or skin lesion that looks different from the rest or is changing in size, shape or colour

The Good Life the Magazine of Nature’s Fare Markets

How Can I Help Prevent Skin Cancer?

AHAs and vitamin A both have a potential to increase your skin’s sun sensitivity so utilize these It is never too late to begin proas part of your evening routine tecting yourself from the sun! (slowly introduce to your skin) and Nothing can completely reverse be sure to follow with sunscreen in sun damage, although the skin can partially repair itself, especially with the morning. continued sun protection. Your skin does change as you age, but you can I have a personal mission to indelay some of these changes by pro- crease skin cancer awareness and early detection, as it something that tecting your skin from the sun.

Skin Savers Look for these top skin care ingredients that work to reverse sun damage. Niacinamide Acts as an antioxidant, improves epidermal barrier function, decreases skin hyperpigmentation and redness, reduces fine lines and improves elasticity!

Vitamin C This super star ingredient helps stimulate collagen production, neutralize free radicals, has antiaging benefits and helps repair existing skin damage! Doesn’t increase sun sensitivity.

Vitamin A (bakuchiol, retinol) Increases cell turnover in addition to other benefits!

AHAs (Alpha Hydroxy Acids) Helps reverse the signs of photoaging and pigmentation.

The world’s

MOST ADVANCED

QUERCETIN Quercetin is poorly absorbed – why? Because the molecular composition of quercetin affects its ability to enter the bloodstream, then your cells. This may sound complicated; however, after two years of development and human clinical studies in Canada, Quercetin LipoMicel Matrix was developed. LipoMicel is the ideal carrier to deliver quercetin to your cells. Study after study shows up to 10 times higher absorption. Compared to other quercetin products, only Quercetin LipoMicel Matrix has been shown to provide the highest absorption of quercetin in clinical trials conducted in Canada.

Ad_LipoMicel_GoodLife_NaturesFare_May22.indd 1

July & August 2022

I continue to experience. I hate to think that the ill-made choices in my late teens and early twenties of using tanning beds and not using sunscreen, have caused me to continue to have skin cancer occurrences. That tan is just not worth it! I noticed a mole slightly darken on the side of a hip; it wasn’t big and did not look different from my other moles, but it had changed slightly in colour. My family doctor assured me that my mole was nothing to worry about, but I was confident that it had changed. I insisted on a biopsy which resulted in my melanoma diagnosis and two excision surgeries. I have since had several other cancerous removals, most of which are basal cell carcinomas. Being told that you have cancer is incredibly frightening and while skin cancer can be highly treatable when detected early, that does not minimize the impact of hearing those words. Skin cancer is cancer.

Why blood vessel protection is more important than ever Emerging research suggests that some viruses may cause blood vessel damage, often in response to the body’s inflammatory response. This causes a great deal of stress to the immune system. The unique antioxidant effect of quercetin supports healthy blood vessels by reducing oxidative damage to vessel walls. Such protection even extends to the capillaries, which supply nutrients and oxygen to every cell in the body.

One Quercetin LipoMicel Matrix softgel is equivalent to 2500 mg of standard quercetin. The system of blood vessels in the human body measures over 96,000 km! Blood vessels are responsible for delivering oxygen and nutrients to every cell and can be found in every square inch of the body. naturalfactors.com

2022-06-01 12:04 PM

SUBSCRIPTION-FREE MEAL KITS

Which one are you making tonight?

Options for every lifestyle at your local Nature’s Fare Markets

good FOOD

Hummus and whole grain crackers or veggie sticks make a healthier mid-day pick-me-up than a chocolate dipped granola bar with a soda or fancy latte.

Myth #1: All Carbs Are Bad

Just as not all fats and proteins are equal, the same can be said for carbohydrates. First, we need to understand what carbs do for our body. Carbs are one of the three macronutrients that should be a part of every meal. When we eat them, our digestive system and enzymes break them down into glucose, or sugar, which we use for quick energy. Therefore, when we are tired, stressed or hungry, we crave certain carbs because our brain knows that these will give us the lift we need. The potential problem is that a sugar crash always follows the high, and the roller coaster of blood sugar ups and downs all day can lead to many health problems, poor sleep, mood swings and lowered immunity. MUST HAVE: Choose the complex carbohydrates over the simple ones that you find in sweets, refined grains and fruit juice. The former contain fibre that break down more slowly, preventing that dangerous roller coaster. Fibre is what we need for satiety and a healthy microbiome, as it feeds our healthy gut bacteria. Find it in vegetables, fresh fruit, whole grains, beans, legumes, nuts and seeds.

NUTRITIONIST NOTES

3 Carb Myths & Must Haves It is time to rethink carbs. The ‘80s brought about fear around fats and the present diet “trend” is that low carb diets are what we should be following if we want to lose weight and reduce bloating. Written by Jen Casey

July & August 2022

Myth #2: Carbs Make You Gain Weight

Since not all carbs are equal, we cannot say that all carbs affect weight. When carbohydrates are broken down by our body for fuel, the sugar is taken up by our cells, with the help of a hormone called insulin. The energy is burned as we go about our day, and whatever is left is stored for later use…as fat. When we do not have carbohydrates to burn for energy, our body taps into our fat reserves, which is our next energy source. If your diet is made up of more simple carbohydrates that promote a roller coaster of blood sugar highs and lows, your insulin receptors can become overworked and resistant over time. This can lead to weight gain, especially if you are more sedentary.

A veggie omelette with a side of avocado makes a healthier breakfast than a bowl of flavoured yogurt with a glass of fruit juice.

MUST HAVE: Choose the carbohydrates that stabilize blood sugar. These should be a part of each of your meals, along with protein and healthy fat. Non-starchy veggies, leafy greens and foods with a low glycemic load are good choices.

Myth #3: Low Carb Diets Are the Healthiest

When we eliminate carbs from the diet long term, we also eliminate the fibre, vitamins and minerals. Remember, fruit and vegetables are carbs too! It’s not about eating low carb, it’s about eating the right carbs. Those who eat a low carb diet for weight loss are tapping into their fat reserves for energy, also known as ketosis. The problem is that this way of eating is not sustainable, especially for women. As soon as you incorporate carbohydrates back in as part of a balanced meal, your body holds on to the glucose and stores it as fat. MUST HAVE: Instead of starving the body of this important macronutrient (macro refers to a large amount), consistently include it as part of every meal so your body learns how to break it down efficiently and consistently. Don’t be afraid of complex carbs like apples, squash or whole grain rye bread. When they are paired with their other macronutrient counterparts, they provide us with the perfect source of energy that we need to thrive.

Carb Clever Try these balanced meal ideas that include healthy carb choices

Pasta

Sandwich

Rice

Spiralized zucchini noodles with a veggie tomato sauce and ground turkey meatballs in place of refined flour spaghetti with sweet marinara sauce and garlic toast

Smashed chickpea and avocado sandwich on 100% rye in place of deli meat with cranberry jelly on white bread

Cauliflower rice, garlic Brussels sprouts and salmon in place of white rice, potatoes and breaded fish sticks

Free Nutrition One-On-One

Jen Casey is one of Nature’s Fare Markets’ nutritionists and is passionate about helping people uncover their unique path to whole body wellness. Her toolkit includes balanced nutrition, positivity, movement, clean living and quality sleep. Book your free appointment today at naturesfare.com Learn more: biteclubnutrition.ca

Would you like to talk with Jen or one of our other nutritionists about your health questions? See schedule on page 3.

The Good Life the Magazine of Nature’s Fare Markets

good HEALTH

7 Signs Your Nutrition Might Need a Boost Our body is amazing at using foods and supplements to perform every single function it takes to keep us going each day. It’s just as amazing at sending us signals when it needs some support; the question is are you listening? Listening to our body’s needs and working towards a balanced lifestyle keep the signals to a whisper. For example, if you’re thirsty, it’s your signal to drink some water. However, if you continually ignore the small signals and leave that check engine light on for too long, the body will get its point across in a much louder and less easily ignorable ways which can lead to illness and poor health. If you’re experience any of these symptoms, it’s a red flag that you need some support.

1. HAIR LOSS Hair loss is normal but if you start to notice more than normal strands on your pillow or in your brush then it might be time to take notice. Hair loss is most associated with low iron and low thyroid function. A simple lab test can help confirm your levels. In the meantime, look at your plate and try adding more green veggies, beans and red meat (if it fits with your dietary lifestyle) to your diet. 2. UNEXPLAINED EXHAUSTION Life is busy, and we are all a little tired—this is for those who can’t seem to “wake up”. If you can’t contribute your exhaustion to the three S’s—sleep, sickness or stress— then it’s time to take a deeper look. Most common nutritional factors could be lack of vitamin D and low iron. More D is never a bad thing. Start with 1000 IU a day, get some safe sun exposure and try increasing fresh fish, liver or fortified juice and dairy. 27

July & August 2022

4. BRUISING Collagen is the glue that helps keeps our skin and tissue cells resilient and intact. If you’re bruising easily, it might be time to look at how much vitamin C you’re getting. Vitamin C is one of the main building blocks of collagen and delicious to increase in your diet. Focus on bell peppers, citrus, broccoli and tomatoes. 5. CONSTIPATION 3. DRY SKIN Lotions are great, but skin health really starts from the inside. Dehydration, lack of essentials fatty acids and vitamin A can all be areas that need some attention. Challenge yourself to drink more water, pick up a great omega oil supplement, and add melons and dark green veggies to your diet.

Daily elimination is essential for good health. If you’re not having a bowel movement at least once a day you’re considered constipated. Hydration, fibre and healthy gut bacteria are all key areas to help get you going. Consider adding a probiotic and fibre supplement into your daily regime and increase your water intake.

More Plants, More Often Organic Cold-Pressed Juices, Plant-Based Shakes, Boosters + Plantmilks

The Good Life the Magazine of Nature’s Fare Markets

6. DARK URINE This sign is often overlooked as “normal” but the colour of your urine is a direct gauge on how hydrated you are. If it is darker than a pale yellow it could be a sign that you need to increase your hydration.

7. STIFFNESS & INFLAMMATION Pain and stiffness after a good workout or physical activity is normal but daily inflammation can be a sign that your diet needs some attention. Foods like dairy, gluten and excessive sugar can all be underlying causes of inflammation. Try cutting back on these items and look at including supplements such as magnesium, turmeric and omega-3. While listening your body is key and starting with your diet is a safe way to improve wellness, some health symptoms can be the sign of something more serious and you should check in with your health care provider to talk about your concerns.

FASTING DAYS HELPS IN ENERGY AND HEALTHY GLUCOSE METABOLISM, COLLAGEN FORMATION, AND TO MAINTAIN HYDRATION, ELECTROLYTE BALANCE, BONE DENSITY AND MUSCLE MASS

INNOTECHNUTRITION.COM

July & August 2022

NUTRITION SOLUTIONS

New

GOOD STUFF IN-STORE

Made in BC OUR BISTRO

MEAT ALTERNATIVES

The Peach is This Whey Seasonal Smoothie

The Very Good Butchers BBQ Ribz Ribs are the quintessential BBQ food. We were pleasantly surprised by the flavour and texture of these jackfruit ribz. They taste like they were cooked low and slow for a meaty dish that even the staunchest of carnivores will enjoy.

This tropical-inspired smoothie was made for hot, active summer days. Made with a refreshing and hydrating blend of peach, mango, pineapple, Happy Planet orange juice, yogurt and ginger plus the added restorative benefit of Genuine Health whey protein. Available only until the end of August!

Made in BC

BEVERAGES

Athletic Brewing Co. Non-alcoholic Brews Cheers to sunshine. Cracking a cold one at the end of the day is a staple of summer living and these non-alcoholic brews taste just like the real thing. With a variety of brew styles—even a cerveza—there is one with your name on it.

Save-a-Bag PROGRAM

JAMS & JELLIES

Salt Spring Kitchen Co. Preserves We are loving this lineup of small batch preserves and have been adding them to anything we can. Made on the Gulf Island, they offer a range of classic comfort jams to spicy and savoury surprises—all perfect for summer entertaining and BBQs.

When you bring your own bag, you’re helping to protect and restore habitat right here in BC. So far, our program has raised $115,095.99

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