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GOOD STUFF GET THE
PERSONAL CARE
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When it comes to sustainable agriculture, Canada is home to several innovative farming practices that not only benefit the environment but also produce delicious, healthy food. Among these, regenerative farming, biodynamic farming and certified organic farming stand out. Each method has its own unique approach, benefits and challenges. Let’s dig into the dirt and explore what makes these farming practices special.
Regenerative Farming: Healing the Land
Regenerative farming is all about improving the health of the land while following the same guidelines as organic growers. Unlike conventional farming, which can deplete soil nutrients and lead to erosion, regenerative farming focuses on restoring and enhancing the soil. This method uses practices like cover cropping, no-till farming and rotational grazing to build soil health, increase biodiversity and sequester carbon. While this process is slow growing in Canada, there is movement toward building a regulatory board to help develop certifiable standards and practices. It’s something we will begin to see more and more of.
Benefits:
1. Soil health: Regenerative farming improves soil structure and fertility, leading to healthier crops and increased yields over time.
2. Biodiversity: By promoting diverse plant and animal life, this method creates a balanced ecosystem.
3. Carbon sequestration: Healthy soils capture carbon dioxide from the atmosphere, helping to combat climate change.
Challenges:
1. Transition period: Farmers may face a period of reduced yields when transitioning from conventional to regenerative practices.
2. Knowledge and training: Implementing regenerative methods requires education and a willingness to learn new techniques.
3. Market access: Finding markets that value and pay for regenerative products can be challenging.
4. Certification: While this process is slow growing in Canada, there is movement toward building a regulatory board to help develop certifiable standards and practices. BC Association for Regenerative Agriculture offers regional certification through the BC Certified Organic program.
Biodynamic Farming: Holistic Harmony
Biodynamic farming takes sustainability to a spiritual level. Developed by Austrian philosopher Rudolf Steiner in the 1920s, biodynamics views the farm as a living organism. This method incorporates organic practices but also includes unique preparations, such as herbal sprays and composting methods, and follows a lunar calendar for planting and harvesting.
Benefits:
1. Holistic approach: Biodynamic farming promotes a self-sustaining ecosystem, where all elements of the farm work together harmoniously.
2. Enhanced soil fertility: The use of biodynamic preparations boosts soil health and vitality.
3. Biodiversity: Like regenerative farming, biodynamics encourages diverse plant and animal life.
Challenges:
1. Complex practices: The additional preparations and lunar calendar can be complex and time-consuming.
2. Certification: Obtaining biodynamic certification can be rigorous and expensive.
3. Market niche: Biodynamic products often appeal to a niche market, which can limit broader acceptance.
Certified Organic Farming: Back to Basics
Certified organic farming is perhaps the most well-known of the three methods. In Canada, organic certification ensures that products are grown in soil without synthetic pesticides, herbicides or fertilizers, and that farming practices promote ecological balance and conserve biodiversity. Unlike the US, Canada does not recognize hydroponic production as certified organic.
Benefits:
1. Healthier food: Organic farming produces food free from synthetic chemicals, often with higher nutrient levels.
2. Environmental protection: Organic practices reduce pollution and protect water quality by avoiding harmful chemicals.
3. Market demand: There is a growing demand for organic products, providing farmers with a potentially lucrative market.
Challenges:
1. Certification costs: Achieving and maintaining organic certification can be expensive and requires rigorous documentation.
2. Pest and disease management: Without synthetic chemicals, managing pests and diseases can be more challenging and labour-intensive.
3. Yield differences: Organic farms may experience lower yields compared to conventional farms, especially during the initial transition period.
COVER UP!
Planting cover crops is a common practice used in regenerative farming.
Comparing the Methods
While regenerative, biodynamic and certified organic farming all aim to create more sustainable and environmentally-friendly agricultural systems, they differ in their approaches and emphases.
• Regenerative farming is highly flexible and focuses on improving soil health and ecosystem resilience through specific practices tailored to each farm’s unique conditions.
• Biodynamic farming takes a more spiritual and holistic approach, incorporating unique preparations and a lunar calendar to enhance farm vitality and sustainability.
• Certified organic farming adheres to strict standards that prohibit synthetic chemicals and promote ecological balance, with a strong focus on certification.
As all methods support the organic farming community, we at Nature’s Fare Markets currently support those farms that are certified organic. As other methods expand and certification processes are improved, we will work toward building relationships and supporting Biodynamic and Regenerative farmed produce.
Choosing the Right Path
For Canadian farmers, the choice between regenerative, biodynamic and certified organic farming depends on their values, goals and resources. Each method offers distinct benefits and challenges, but all share a commitment to creating a more sustainable and healthy food system.
For consumers, understanding these differences can help make informed choices that align with personal values and support farming practices that benefit the environment. Whether it’s the innovative soil practices of regenerative farming, the holistic harmony of biodynamics or the tried-and-true methods of organic farming, there’s a lot to appreciate and support in the world of sustainable agriculture.
We are very thankful for our many relationships with local organic farmers who are always striving to care for the land, animals and environment while producing the most nourishing foods the can to support our communities.
Meet the Farmer Wild at Heart
The Wild at Heart peaches are so juicy, so delicious and so perfectly ripe that people taking just one bite have been known to shed a tear. “We do truly tree-ripened peaches,” says Rob Horricks, co-owner with his wife Zenya, of Wild at Heart Farms in Keremeos. “It’s a different experience.”
Wild at Heart is nestled between K Mountain and the Similkameen River.
This year, BC stone fruit farmers need your support more than ever. The devastating cold snap we got last winter means our orchards will likely not have any peaches, apricots, cherries or nectarines to harvest. Thank you for helping us to uplift local farm families however we can this summer.
Following a twist of fate that began when Rob’s mother noticed an orchard for sale in the classified ads, 19 years ago the Horricks jumped into organic farming with a commitment to quality. That led them to leaving peaches and apples on the tree just a little longer than others.
“We really focus on picking as tree ripe as possible to have the best flavour that we can,” says Rob. “We pack it all by hand too. Our name is on it—it’s not going to a packinghouse with other orchards’ fruit— so we want it to be the best.”
Today, the 10 acres of Wild at Heart are home to 12 varieties of peaches, 12 varieties of apples and 20 varieties of plums sold at their summer fruit stand and at Nature’s Fare Markets. That’s just what they sell most, although several more varieties of each are coming of age. It’s not often that an orchard will have multiple types of tree fruits—and so many varieties within—but the Horricks are always up for experimenting.
“We have a map,” says Zenya, glancing at it as she speaks. “We’ve replanted a lot over the years and diversified to plant the varieties people really love, like honey crisp. We’re always trying to figure out other interesting varieties that people will want.”
It’s not all driven by markets or whims.
“We’re always testing and monitoring the nutrtion in the soil. There’s some science there alongside the desire to plant what the pollinators
will love and what’s just interesting. We’re balancing those two things.”
Case in point: A young new apple variety with pink flesh, and a sweet Orin apple that tastes like a pear and resists bruising. The Horricks are hopeful to have them ready for the market in a few years.
This year, like so many Okanagan tree fruit farms, the stone fruit trees at Wild Heart Farms succumbed to a devastating cold snap in January. While their BC-famous peaches might not be heading to your table, Wild at Heart has other delights in store:
“We’ll have some heirloom tomatoes, San Marzano romas for canning, winter squash, peppers,” says Zenya.
As a supplier to Nature’s Fare Markets, the couple says it’s wonderful that people from across BC can taste the fruits of their labours without having to make the drive, as so many do during canning season.
“We have a lot of people who drive here to buy our peaches so if they can pick it up closer to home, that’s great for them.”
They’re also known as Blush Lane Organic Orchard.
NUTRITIONIST NOTES
Fruit vs Sugar
Is There a Difference?
Written by Lisa Kilgour, rhn
Can our bodies actually tell the difference between natural sugar in berries and refined sugar? I really love this question! The nuance surrounding food and how your body digests it is an important conversation.
In the current trend in nutrition, where carbs are out of fashion, it’s easy to get swept up in oversimplifications like “all starches turn into sugar” or “sugar can damage your health”. While there’s a sprinkle of truth here, we’re missing the nuance. And nuance, my friend, is everything. Let’s bring in a bit more context.
It’s true that starchy food (hello, potatoes) breaks down into glucose (yep, that’s sugar) eventually. So do fruits, and, indeed, so does plain white sugar.
But... so do broccoli and cauliflower, those low-carb all-stars. Heck, if you’re not eating enough carbs, your body will even convert half the protein in your diet into glucose. Should we then avoid these foods? Absolutely not.
Here’s the nuance... Glucose is basically your cells’ favourite fuel. It keeps your brain functioning and your energy up. Without enough of it, your body starts screaming for sugar. If you’ve spent time on a low-carb diet, you’ve probably heard these screams. They don’t happen at first, but often over time, your body tries to lure you toward a favourite carby snack to get some easier-to-access glucose.
But here’s the most important point: your body loves to get its glucose in a slow, steady trickle. Almost all natural glucose sources (except honey) are packed with nutrients and fibre. In whole starchy food (again, potatoes) the glucose is often bound up in long chains (complex carbs) that take time to digest. These are natural “brakes” that slow your digestion and allow glucose to slowly trickle into your bloodstream.
Refined sugar, like white sugar, refined glucose, and the notorious high fructose corn syrup, isn’t found in nature. Those natural brakes, like nutrients, fibre and long chains of glucose, have been removed. These sugars break down at warp speed, causing your blood
sugar to spike a lot faster and give you a “sugar rush”.
Refined starches (I’m looking at you, white flour) digest quickly too because the fibre and nutrients have been removed to increase shelf life. Those nutrients and the natural fats found in the bran make flour go rancid very quickly and are removed so it can spend years on grocery shelves.
The worst of the worst are sugary drinks. They hit your system like a freight train of glucose, with no digestion required. High fructose corn syrup (HFCS ) is 50% glucose/50% fructose. The glucose goes straight into your bloodstream, but the fructose needs to be converted by your liver into glucose before it can be used. Your blood sugar will already be high from the refined glucose, so the fructose just gets stored away, first as fat in the liver (research suggests that HFCS may be connected to non-alcoholic fatty liver disease), and then in your fat cells.
The blood sugar rollercoaster of highs and lows is a problem, leading to inflammation, insulin resistance and possibly type 2 diabetes over time. Your body can handle the odd
sugar splurge, but many hits each day? That’s a recipe for trouble.
So, back to the original question: is there a difference between nutrient-packed, fibre-rich berries and a spoonful of refined sugar? You bet there is. And if someone tries to tell you otherwise, they’re probably peddling their low-carb mantra a bit too hard. Our bodies thrive on a balance of carbs, fats and proteins. But man, products fly off the shelves when we’re told to fear one macronutrient over the others! High-protein pasta, anyone?
So…why do I crave sugar?
One of the reasons we feel such a drive to eat sugar is that we deny ourselves the pleasure of eating something sweet. Because sugar is currently a villain, so many of us have removed everything remotely sweet from our diet.
Sweet is simply a flavour. And we have a natural drive for this flavour because of how rare it’s found in nature. In the past, one would have had to wait for the summer to enjoy ripe, sweet fruit.
But the food manufacturers have done a great job at harnessing our
Continued on page 11
SWEET SPOT
Sugary drinks lead to a blood sugar rollercoaster that can be a recipe for trouble.
natural love of sweet foods and making it abundantly available. Sweets are everywhere. Refined, cheap processed sugar is in everything from drinks to tomato sauce, to kick up our natural drive and make us want to buy more.
Those of you with willpower (I do not include myself) may have been able to remove everything sweet from your diet for a while (I last less than a day), but what happens if you go without for too long? Most of us binge.
But it’s not a sign of “weakness”, it’s a natural reaction to
deprivation in a society filled with sugar. Natural, whole sweet foods are the perfectly packaged bursts of sweet your body is looking for. By allowing those foods, like fruit and berries, you’re giving your body what it’s looking for without the troubles of refined sugar.
It’s absolutely a-okay to have those favourite sweet foods when you want them. It’s about balance.
So, when your sugar cravings hit, remember it’s your body’s request for balance. Find the foods your body loves and enjoy every single bite.
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
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VEGAN VÉGÉTALIEN
Earth Matcha
Contributed by Earth’s Own
Talk about plant-licious perfection. This refreshing iced latte combines the vibrant colours, flavours and health benefits of matcha and butterfly pea flower with the smooth, creamy texture of Earth’s Own original unsweetened soy milk. Perfect for a hot day, this plantbased drink is both invigorating and nutritious.
Serves 1
1 ½ cups Earth’s Own Soy Unsweetened Original
2 tsp blue butterfly pea powder
¼ cup hot water
2 tsp matcha powder
1 tbsp vanilla syrup
½ cup ice
1. Start by whisking matcha in hot water and set aside.
2. Pour 1 cup of Earth’s Own Soy Unsweetened Original, vanilla syrup and blue butterfly pea powder into a large glass. Whisk together until combined.
3. Add ice, pour in the last ½ cup of Earth’s Own Soy Unsweetened Original, and top it all off with the matcha. Sip, sip, hooray!
Scan to watch the recipe video or visit Instagram @earthsown
Add plant-based smooth, creamy flavour to your recipes with Earth’s Own original unsweetened soy milk.
Summer Lovin’
Created by Robin at Greens, Eggs and Yams
These two vegan recipes are packed with gut-nourishing foods like kimchi and sauerkraut, making them perfect for a healthy summer diet. The first recipe is a vibrant kimchi soy curl bowl, loaded with fresh vegetables and a sriracha cashew dressing. The second is a potato and sauerkraut skillet, rich in healthy fats and probiotics. Feeding your gut health is essential for maintaining a strong immune system, enhancing digestion and promoting overall well-being. Enjoy these delicious, nutrient-dense dishes all summer long!
Kimchi Soy Curls Power Bowl
This mouthwatering power bowl is packed with so much wholesomeness. Crispy sweet and savoury soy curls are paired with hearty brown rice, fresh vegetables and the tangy, spicy goodness of kimchi. It’s topped with a sriracha cashew dressing which truly ties together all the ingredients beautifully.
Serves 2–4 | 45 minutes
SOY CURLS
½ pkg Butler Soy Curls™ (about 2 cups)
2 tbsp arrowroot powder
¼ cup tamari
2 tbsp coconut sugar
1 tsp sesame oil, for dressing
2 tsp rice vinegar
1 tbsp ginger, grated
2 tbsp avocado oil, for cooking
BOWL
½ cup brown rice
2 tbsp sesame seeds
1 cup red cabbage
½ cucumber
1 avocado
¼ cup green onion
handful lettuce
¼ cup kimchi
SRIRACHA CASHEW DRESSING
½ cup raw cashews
¾ cup water
1 tsp sriracha
1. Prepare the rice according to package instructions. Set aside.
2. Soak the soy curls in a bowl of water for 10 minutes. They will expand in size.
3. Soak the raw cashews in a bowl of hot water for at least 20 minutes.
4. Make the sauce for the soy curls. In a small bowl, whisk together sesame oil, tamari, coconut sugar, rice vinegar and grated ginger.
5. Heat 2 tbsp of avocado oil in a large pan over medium heat. Drain the water from the soy curls. Add arrowroot powder and toss to coat. Add the soy curls to the pan. Cook 5–6 minutes, stirring often, until they are brown and crisp.
6. Add the sesame oil mixture to the pan with the soy curls and stir to coat. Continue cooking for 1–2 minutes, until the sauce has thickened. Remove from heat and set aside to cool slightly.
7. Make the dressing. Drain the water from the cashews and add the cashews to a high-speed blender. Add ¾ cup water and sriracha. Blend until smooth. If the mixture is too thick to blend easily, add a tablespoon more of water at a time until it’s the desired consistency. I suggest using a cup blender.
8. Prepare the bowls. Chop the lettuce, and thinly slice the cabbage, cucumber, avocado and green onion.
9. Assemble the bowls. Add the lettuce, cucumber, avocado, green onion, cabbage and kimchi to a bowl. Top with brown rice, sesame seeds and soy curls. Finish with a healthy drizzle of the sriracha cashew dressing.
Continued on page 15
Potato & Sauerkraut Skillet
This skillet is a comforting and hearty meal. It’s loaded with creamy, protein-rich cannellini beans and topped with a savoury cashew miso dressing plus tangy sauerkraut for amazing health benefits.
Serves 2–4 | 45 minutes
2 cups mini potatoes, quartered
2 tsp oil
3 cloves garlic, finely chopped
1 small onion, finely chopped
2 tsp fresh thyme
2 cups kale, finely chopped
1 can (14 fl oz) cannellini beans fresh parsley, roughly chopped salt and pepper ½ cup sauerkraut
MISO CASHEW DRESSING
½ cup raw cashews
¾ cup water
1 tsp miso paste
1. Bring a large pot of salted water to boil. Wash and cut the potatoes into quarters. Boil the potatoes for 8–10 minutes until they can be easily pierced with a fork. Drain.
2. Soak the cashews in very hot water for at least 20 minutes.
3. Drain and rinse the cannellini beans then gently dry with a clean kitchen towel. Set aside.
4. Heat 2 tsp oil in a large pan or skillet over medium heat.
5. Add the potatoes and onion to the pan. Cook for about 6 minutes until the potatoes start to get crispy. Add the beans, thyme and garlic. Cook for about 6 minutes more.
6. Add the kale and cook for 3 minutes. Season with salt and pepper to taste. Remove from the heat and set aside.
7. Make the miso cashew dressing. Drain the water from the cashews and add the cashews to a high-speed blender. Add ¾ cup of water and the miso paste. Blend until smooth. If the mixture is too thick to blend, add a tablespoon of water at a time until it’s the desired consistency. I suggest using a cup blender.
8. Stir in the sauerkraut. Top with parsley and a drizzle of the miso cashew dressing.
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
Grilled Summer Vegetable Platter with Chimichurri Sauce
Contributed by A. Vogel
This grilled vegetable platter is perfect for summer grilling. Vibrant and colourful vegetables are enhanced with the unique flavour of Herbamare organic herbal sea salt, and served with a zesty chimichurri sauce that adds a burst of freshness to every bite.
GRILLED VEGETABLES
2 zucchini
16 cherry tomatoes
16 mini peppers in various colours
8 green onions, cut into chunks
4 corn on the cob, cut into chunks
1 small red onion, sliced
CHIMICHURRI SAUCE
½ tsp Herbamare® Original –Organic Herbed Sea Salt
⅔ cup fresh parsley
3 tbsp red wine vinegar
3 tbsp olive oil
2 tbsp fresh oregano
2 tbsp fresh coriander
1 tbsp chopped garlic
½ jalapeño, chopped
FRAGRANT OIL
¼ cup olive oil
1 tbsp lemon zest
1 tsp Herbamare® Spicy – Organic Herbed Sea Salt
½ tsp mild smoked paprika pepper to taste
1. Preheat barbecue to medium-high (about 220°C/425°F).
2. Place chimichurri sauce ingredients in food processor. Blend for 1 minute. Transfer to a bowl and set aside.
3. In another bowl, whisk together the fragrant oil ingredients.
4. Cut zucchini lengthwise into slices. Brush zucchini and remaining vegetables with fragrant oil. Thread tomatoes onto two large skewers.
5. On a hot, oiled barbecue grill, cook corn slices for 12 to 15 minutes, turning occasionally. Cook the zucchini, tomato skewers, red onion, peppers and green onions for 6 to 7 minutes.
6. Serve grilled vegetables with chimichurri sauce on the side.
These herb and sea salt blends are an easy way to add lots of flavour to your dishes.
Guide to Home-fermenting Your Harvest
Of all the ways to preserve your garden harvest—canning, drying, freezing—this year, why not try your hand at fermenting? Alive with gut-loving microbes, fermented foods encourage beneficial proand pre-biotic bacteria, which play a role in our physical, mental and emotional well-being. You’ll find it’s easy to stock your pantry with endless combinations of addictively delicious, crispy-salty-sour fermented veggies at home.
Go With Your Gut
Fermentation slowly breaks down food to make it more digestible, improves access to its nutritional qualities, reduces the risk of cardiovascular disease, supports immune health and makes people less susceptible to harmful bacteria and infection.
If you eat things like miso, sauerkraut, kimchi, sourdough bread, yogurt and kombucha, you’re already enjoying the benefits of fermented food.
The Basics
While fermentation can be done in purpose-built crocks, this method is ideal for beginners using readily-available mason jars:
Supplies
• Wide-mouth mason jars with lids
• Glass weights to submerge food under the brine. You can also use a smaller jar filled with water (then covered with a cloth to keep out dust and insects) or clean river rocks in a re-sealable plastic bag.
• Knife, cutting board, grater, peeler, wooden spoon and glass or ceramic bowl
• Iodine-free sea, kosher or Himalayan salt
• Filtered water
• Spices or herbs
• Any fresh, raw, organic vegetable or fruit, without bruises, discolourations or soft spots
Continued on page 19
Try just one kind—like cabbage for sauerkraut—or experiment with various combinations.
Method
• Thoroughly wash, rinse and sterilize your jars and utensils.
• Wash vegetables well with cool water only and gently remove any dirt.
• Chop or shred your vegetables into evenly-sized pieces. The smaller the pieces, the quicker the fermentation process will go.
• Place vegetables in the bowl. Add 1 tablespoon of salt to every two pounds of vegetables. Mix thoroughly with your hands.
• Massage the vegetables and salt for about 15 minutes to help them wilt and release water. Or cover the bowl, leave for at least an hour, mix again and re-cover. There should be plenty of liquid.
• Pack vegetables, with spices or herbs, in the jars. Press down tightly as you go, leaving two inches of headspace.
• Top with liquid from the bowl, to cover the vegetables completely. This prevents air from getting in, which is essential for safe fermentation. If there isn’t enough brine, make a solution of ½ teaspoon of salt to one cup of water to top it up.
• Pack the vegetables down tightly and remove all air pockets.
• Press the fermenting weights on top to keep everything below the surface.
• Screw lids on loosely to allow air to escape. “Burp” every two days by cracking the lid then resealing.
• Store out of direct sunlight, between a steady 18° to 22°C (65° to 72°F).
• Taste every few days. Depending on the food and the temperature, fermenting takes between a few days to a few weeks. The longer you go, the more complex and sour the flavour. Stop the process when you are happy with the flavour and crunchiness.
• Label with date and ingredients. Store in the fridge for up to several weeks.
Fermented Beets
Yield 5 cups/1.25 litres
2–3 cups room-temperature filtered water
2 tbsp non-iodized salt
1 or 2 garlic cloves
2 tbsp fennel or cumin seeds
5 peppercorns 1-quart or two 1-pint wide-mouth mason jars
1. In a small bowl, dissolve salt into water.
2. Peel beets then cut into ½" chunks or ¼" slices. Add to a separate bowl. Add spices and garlic.
3. Pack into jars leaving 1" to 2" of headspace.
4. Cover with salted water completely. Place weights on top. Secure lids loosely and keep out of sunlight.
5. During the first week, the brine may appear cloudy but will clear when fermentation is complete. Keep for 1 to 2 months in the fridge.
FERMENTATION TIPS
Use organic food with more natural bacteria and fewer pesticides or chemicals which may interfere with the fermentation process.
Use filtered or spring water. Tap water contains chlorine or fluoride that can kill good bacteria or inhibit the process.
Do not use metal or plastic which can react with the acids or leach chemicals into your food.
If you see mold, scum, or foam on the surface, skim it off and discard. If the mold is too deep or the food smells bad, throw it away and start over.
Don’t overfill the jars. Leave an inch or two of headspace to allow for expansion and gas build-up, or the jar may explode.
1. Set aside one clean, intact outer cabbage leaf. Shred the rest of the cabbage and add to a large bowl. Mix in carrots and garlic.
2. Add salt and massage into the mixture until brine starts accumulating at the bottom of the bowl.
3. Pack cabbage mixture into a clean jar. Press down to release any air pockets. Pour any remaining brine into the jar leaving one to two inches of room at the top.
4. Trim the whole cabbage leaf into a circle the size of the opening of the jar and place on top. Place a smaller jar or weights (see method above) on top. Screw lid on loosely.
5. Store at room temperature, out of direct sunlight for 1–4 weeks, tasting after seven days. Store in fridge.
Humans and animals evolved together and often needed each other for survival. We gave them shelter, protection and food. They, in turn, would guard us, herd our animals and give us warmth and comfort. Over time, our pets have become essential to our mutual emotional well-being.
Pet care has also evolved as we’ve learned more about their needs, and we now know that a holistic approach to their health care helps them to live longer, healthier lives.
A Balanced Diet
Cats and dogs are designed—with their sharp teeth, claws and digestive systems—to catch, kill, eat and digest the prey that provided all the nutrition they needed to thrive. But animals who live as pets have had to learn to adapt their diets because of their reliance on humans and a more domestic life.
When you think about it, we have a lot in common with our fur babies—the dogs and cats who share our homes and lives. We experience a range of emotions. We are social creatures, and need healthy, balanced diets for optimal wellness.
From leftover scraps to kibble, pet food has come a long way. Today, balanced, nutrient-rich options are available—with fresh and raw meats, fruits and vegetables—that deliver the most value for our pets’ best health.
Raw Food
Unprocessed food made from raw ingredients* gives animals the high-protein diet they are designed to eat and digest as their primary energy source.
Commercial raw foods—everything from chicken and beef to exotic options like kangaroo and bison— include animal tissue as well as internal organs like liver (a source of vitamin A) and ground bone (for calcium and phosphorus). Some add-ins may also include fruits or vegetables to round out the nutritional punch.
Whether fresh, frozen, air- or freeze-dried, look for sustainably and ethically sourced, crueltyfree, antibiotic- and hormonefree formulations.
Boosts and Supplements
Enhance your pet’s nutritional intake, no matter what kind of food they eat. Always check with your vet to make sure food and supplements are safe for your particular pet, and for dosages, potential allergies, sensitivities or adverse effects.
• Blueberries. Fresh or frozen, blueberries are packed with vitamin C and antioxidants for immune support. Make sure they are thoroughly washed to remove any dirt or pesticides.
• Bone broth is a delicious way to add collagen—vital for joint care and injury recovery—or to give to a pet that isn’t too hungry. Make sure it is made only with bones and water, with no salt, herbs, spices, onions or garlic, which can be toxic to pets.
• Pour broth over kibble or raw or canned food.
• Freeze into ice pop cubes for a hot weather treat.
• Decaf green tea. Green tea is known for its antioxidant, antiinflammatory and anti-cancer properties. Steep 1 tea bag or 1 tbsp of loose tea in four cups of water for 10 minutes, then strain and cool. Give 1/8 cup per 20 lbs of body weight, mixed into food. Tea keeps fresh for up to three days in the fridge.
• Fish oil. A quality, omega-3-rich fish oil supports healthy immune and cardiovascular systems, decreases skin and coat dryness, and lowers joint inflammation. Look for pure, reputably sourced, natural triglyceride or ethyl ester formulations, without additional flavourings, specifically designed for cats or dogs.
*In Canada, pet food products aren’t subject to the same regulations and testing as food intended for humans. The Public Health Agency of Canada currently does not recommend feeding raw pet food or treats to pets.
• Pumpkin. Fibre-rich, with vitamins A, E and C, potassium, iron and prebiotics, canned pumpkin is a great digestive aid. Make sure it contains no added sugar, salt, spices or other additives. Just 1 tablespoon a day is enough, depending on the size of your animal. Start with a teaspoon and work up.
• Sardines. Rich in omega-3 fats—essential for eye, heart, brain and bone health—vitamin B12, vitamin D, calcium and antioxidant selenium, look for sardines packed in water, not oil, and remove any bones. Feed only small amounts mixed with other food to determine if they can be tolerated well.
• Spirulina. Made of green algae, antioxidant spirulina is high in essential fatty acids and protein, and rich in vitamins and minerals like iron, potassium, vitamin B and magnesium. Look for sustainably sourced, uncontaminated formulations in treats, chews and powders.
Note: Traditional blue-green algae is toxic to dogs and not suitable for animals with existing health issues.
Supplements
Look for these high-quality supplements and functional in store.
• Purica Pet Curcumin+ Extra Strength. Packed with powerful antioxidants and anti-inflammatory agents to support joint health and immunity for dogs, cats and small animals
• Bach Rescue Pet. A flower-essence remedy to support emotional balance and healthy behaviour
Functional Treats
• Churpi Durka (100% organic Himalayan yak milk chews). Gluten- and grain-free, packed with omega-3s, amino acids and antioxidants, this is a dental chew and a powerful nutritional supplement, for a happy, healthy pup.
• Healthy Pup premium functional treats for dogs. Every treat in this line is purposefully crafted with high-quality healing ingredients and formulations to help dogs thrive from the inside, out.
Only 10 percent of your pet’s daily calories should come from add-ons or treats.
Bone Broth Dog Treats
4 cups homemade or store-bought low-sodium bone broth (chicken, beef or vegetable)
1 cup mixed vegetables (carrots, sweet potatoes, peas), finely chopped
1 cup cooked quinoa or brown rice (optional)
1 tbsp dried parsley (for fresh breath)
1 tbsp ground flax or chia seeds (for omega-3s)
silicone molds or ice cube trays
1. In a large pot, bring bone broth to a gentle simmer over medium heat. Stir in vegetables and cooked quinoa or brown rice (if using). Simmer 10–15 minutes, or until vegetables are tender.
2. Set aside to cool slightly. Stir in dried parsley and ground flax or chia seeds.
3. Pour into silicone molds or ice cube trays, filling each compartment about ¾ full, and freeze 4–6 hours or overnight, until completely solid. Store in an airtight container in the freezer.
Salmon & Sweet Potato Cat Treats
½ cup cooked salmon, flaked
¼ cup cooked sweet potato, mashed
¼ cup cooked peas, mashed
1 egg, beaten
¼ cup oat flour (or whole wheat flour)
1 tbsp fresh catnip, chopped (optional)
1. Preheat oven to 350°F (175°C). Line a baking sheet with parchment paper.
2. In a medium-sized bowl, combine salmon, mashed sweet potato, mashed peas and chopped fresh catnip (if using). Stir in the beaten egg until well-combined.
3. Gradually add the flour to the mixture, stirring until a dough forms. You may need to adjust the amount of flour depending on the consistency of the dough.
4. Roll dough out on a floured surface to ¼" thickness. Use a cookie cutter or knife to cut out small shapes or squares.
5. Place the treats onto the prepared baking sheet. Bake 12–15 minutes, or until the treats are golden brown and firm to the touch. Remove from the oven and cool completely before serving to your cat. Store treats in an airtight container in the fridge for up to one week.
Party season is here and these DIY mini piñatas make the sweetest addition to pretty much any summer celebration. Smash them open with a stick, make a bunch and send them home as party favours, or have crafty tweens and teens create their own mini piñatas as a party activity!
While you may have never considered making your own piñatas from scratch, they’re surprisingly simple to make, especially in mini format. The best part? You can rescue some cardboard from your recycling bin to make them with, and not much else is required beyond basic materials you probably already have at home. When you’re done with them, the finished piñatas can be recycled or composted and we love a low waste celebration, amiright?
Supplies
thin cardboard from your recycling bin (cereal boxes work excellently)
pencil
pair of scissors glue (craft glue, a glue stick or a good DIY glue will all do the trick)
small alligator clips
single hole punch
twine
coloured tissue paper, crepe paper or party streamers coloured card stock or construction paper
Make it
First, decide on a shape for your piñata. Anything goes, but shapes with simple lines and rounded corners work best. Think: an ice cream cone, a toadstool, an emoji face, a donut, a piece of pizza, a ball or a simple letter or number. For this tutorial, we’re making a half-moon slice of watermelon.
1 Sketch the front shape of the piñata onto the cardboard. Draw square tabs along the outside edge—these will be used to connect the pieces together.
2 Carefully cut out the shape with the tabs attached. Make a second identical shape by tracing the first—this will be used for the back shape. Cut it out too.
3 Cut several long equal-width strips of cardboard 5–8 cm wide. These are the side pieces. You can glue slightly overlapping ends together to create longer strips if needed.
4 Use a pencil to score the fold line of each tab, then fold. Align a side piece along the outside edge of the front shape and attach by gluing the tabs in place, pressing and holding each tab until the glue sets. (Alligator clips are useful to help hold things together.) The tabs can go on the inside or outside as they will be hidden by the fringe later.
5 Hole punch two holes a few centimetres apart at the top in the centre. Thread twine through the holes and tie the ends together to create a loop for hanging. Glue the tabs of the back shape to the sides of the piñata, leaving a small gap along one edge as an opening for adding treats through later.
6 Prepare your tissue paper, crepe paper or party streamers by cutting them into long strips about 3 cm wide. Make cuts along one side to form the fringe. (Pro tip: Reduce the amount of cutting by first folding the paper so it’s several layers thick, then cut the fringe through all the layers at once.)
7 Glue the top edge of the strips of fringe down in slightly overlapping rows to the front, back and sides of the piñata, working from the bottom to the top. Trim off any excess fringe along the outside edge of the shape.
8 Cut out any finishing touches from cardboard or construction paper and glue in place. This might be eyes for your emoji, spots for your mushroom or, in this case, seeds for your watermelon.
9 Now your piñata is ready to be filled! Fill the piñata through the opening that was left with all of your treats and goodies, then tape the opening closed. (Be sure to remove the tape before placing into the compost later after it’s been smashed open.)
And that’s it! Your DIY mini piñata is done and ready for your summer celebration!
Jen Kossowan is a kindergarten and grade one teacher and a mom to two gorgeous kids. She’s passionate about education, loves a good DIY project, and can often be found in the kitchen whipping up something delicious. She started Mama.Papa.Bubba. on a whim while living in the Middle East and has been sharing recipes, activities and travels online ever since.
Remember being told as a child to drink your milk so your bones would be nice and strong? What we know today is that, when it comes to bone health, keeping bones strong and preventing injury as we age goes beyond drinking milk.
What is Osteoporosis?
Osteoporosis means “bones with holes”. Certain uncontrollable risk factors such as genetics, age, family history, gender and ethnicity can contribute to your chances of developing the condition, however, physical activity, diet and supplements can be supportive and help prevent further progression of bone loss as you age.
What Causes Bone to Deteriorate?
Bones can become weak and develop holes with age, especially in women who are in, or beyond, menopause. In fact, you lose 1% of bone every year after age 35. Estrogen levels play a key role in bone density, so as it decreases in women, bones become weaker, which is why women are at greater risk for osteoporosis than men.
Bones go through a natural process of breaking down and rebuilding. Thyroid hormone, if overactive, can cause the bone to break down faster than it can rebuild itself, leaving those with hypothyroid disease at greater risk for osteoporosis.
A diet and lifestyle that exposes you to toxic overload from factors such as pollution, pesticides, smoking, drugs, refined and processed foods, and high sugar
consumption can contribute to inflammation. When the body has high levels of inflammation and chronically elevated insulin levels, the kidneys have a difficult time keeping calcium in the body, leaving bone to deteriorate faster.
Bones are made up of minerals, so nutrient deficiencies and a sedentary lifestyle can also contribute to low bone density. Vitamin D, calcium, phosphorus, adequate protein, plus weight-bearing exercises are all necessary to keep bones strong and rebuild themselves efficiently.
Reduce Risk of Osteoporosis with Physical Activity
Exercise benefits more than the heart, stress levels, detoxification and balance. When you put pressure on your bones through weight-bearing and strength-training exercises, it increases your muscle mass which makes you more stable, strengthens the inner structure of bone and stimulates calcium deposits.
You don’t need to put a full gym into your home or even have a set of weights. You can put ample weight on your bones through exercises like squats, going from sitting to standing, taking the stairs, playing pickleball or tennis, yoga, pilates, and hiking or walking on an incline.
Reduce Risk of Osteoporosis with Diet
Keeping insulin levels managed through a diet high in fibre, lean protein and healthy omega-3 fatty acids can benefit your bone density.
Calcium-rich foods, such as dairy, chickpeas, spinach, sesame seeds, fish with bones, almonds, marine algae and kale, are an excellent way to prevent your body from pulling the calcium it needs from your bones.
Protein is essential for building the muscle around bone that helps to support it. Without adequate muscle, you put yourself at risk for losing balance and potentially injuring or breaking a bone through
a fall. Lean meats, eggs, beans, legumes, soy, fish, protein powders and bone broth are good sources of protein.
Dietary and natural vitamin D that you manufacture from sunlight helps your body absorb calcium from your diet and supplements. A few sources of vitamin D from foods are fatty fish, eggs, fortified foods and liver.
Magnesium-rich foods like nuts, grains, seeds and legumes can benefit bones by supporting bone density, because magnesium makes up 60% of bone tissue.
Dried plums, apricots and raisins are rich in boron which plays a role in bone growth and helps bone retain calcium.
Vitamin K helps transport calcium and vitamin D to your bones. In fact, low levels of K are associated with low bone density. Find vitamin K in dark leafy greens, Brussels sprouts and broccoli.
Reduce Risk of Osteoporosis with Supplements
Since some essential nutrients are difficult to obtain through diet alone, supplements are just that—supplemental! Always check with your healthcare practitioner before adding supplements to your
regime, as there could be interactions with some medications.
A supplement that contains bone-building trace minerals, such as D, calcium, phosphorus, magnesium, vitamin K, zinc and boron can help increase absorption of minerals into bone, and make up for any dietary gaps.
Collagen powder contains amino acids that help to strengthen connective tissue, joints, bones and ligaments. Just a scoop a day in tea, water or a smoothie can help support bone formation.
Vitamin D is a useful supplement for several functions in the body and it is difficult to get enough through dietary sources alone. Check with your healthcare practitioner to see if this supplement, and how much, can benefit you.
Strontium, an element, acts like calcium in the body, attaching to bone and contributing to hard bone mineral. It works by stimulating bone growth and helps the body make its own collagen.
Angela Wright, cnp is one of the nutritionists at Nature’s Fare Markets. Besides her private practice, Align Nutrition, Ange is an instructor at the Institute of Holistic Nutrition’s virtual campus. As teaching individuals or students how to read, correct and action on their symptoms is what gets her pumped to start the day, she’d also be very excited to help you too!
Learn more: alignnutrition.com
Back to Basics Harness the Power of Antioxidants
Antioxidants: You may see the word on many labels and in wellness articles, and for a good reason. Antioxidants stand as guardians of vitality, offering a plethora of benefits for the body and mind. From combating oxidative stress to promoting longevity, these potent molecules play a pivotal role in safeguarding our well-being. Let’s delve into the world of antioxidants, unravelling their mysteries, and exploring why they are indispensable for optimal health.
Antioxidants are molecules that neutralize harmful free radicals in the body, thereby preventing oxidative damage to cells and tissues. Free radicals are unstable molecules generated as byproducts of normal metabolic processes or in response to external stressors such as pollution, UV radiation and unhealthy diets. When left unchecked, free radicals can wreak havoc on our cells, contributing to aging, inflammation and chronic diseases.
Why We Need Antioxidants
1 | Cellular Protection
They serve as a first line of defense against oxidative stress, shielding cells from damage and preserving their integrity. By scavenging free radicals, antioxidants help prevent DNA mutations, lipid peroxidation and protein damage, which are hallmarks of aging and disease.
2 | Immune Support
Oxidative stress can impair immune function by compromising the activity of immune cells and promoting inflammation. Antioxidants help bolster the immune system’s response to pathogens and maintain its delicate balance, thereby enhancing resilience against infections and illnesses.
We need antioxidants for heart health
We need antioxidants for immune support
3 | Heart Health
Several antioxidants, including vitamin C, vitamin E and polyphenols, have been associated with a reduced risk of cardiovascular disease. By protecting against the oxidation of LDL cholesterol and reducing inflammation in the blood vessels, antioxidants help maintain healthy circulation and support heart function.
4 | Brain Function
Oxidative stress is implicated in the pathogenesis of neurodegenerative disorders such as Alzheimer’s and Parkinson’s diseases. Antioxidants, particularly flavonoids and carotenoids found in fruits, vegetables and nuts, exert neuroprotective effects by reducing neuronal damage and promoting cognitive health.
5 | Skin Vitality
Environmental factors such as UV radiation and pollution can accelerate skin aging by inducing oxidative damage and collagen breakdown. Antioxidants, both topically applied and ingested through diet, help defend against these stressors, preserving skin elasticity and radiance.
Add Antioxidants to Your Diet
Eat the rainbow! Consume a diverse array of plant-based foods rich in antioxidants
BEVERAGES green tea, matcha, red wine (in moderation)
ANTIOXIDANTS FOR WELLNESS
Incorporating antioxidant-rich foods into your daily diet is a simple yet powerful way to enhance your overall well-being. Eat a mix of fruits, vegetables, nuts and spices to maximize your intake of these vital nutrients. Additionally, consider integrating antioxidant supplements, such as vitamin C, vitamin E, greens and resveratrol, into your routine, especially if dietary sources are insufficient.
We need antioxidants for brain function
Electrolytes Liver Care with Milk Thistle, Choline
& NAC
Written by Organika
Maintaining proper hydration and supporting liver health are essential components of overall well-being. In recent years, products combining electrolytes and liver support have gained popularity for their potential benefits.
What Are Electrolytes?
Electrolytes are minerals that carry an electric charge and play vital roles in various body functions. The key electrolytes include magnesium, sodium and potassium. These minerals help regulate fluid balance, muscle function, nerve signaling and pH levels in the body.
Electrolytes and Hydration
Proper hydration is essential for maintaining electrolyte balance and supporting overall health. Drinks that incorporate electrolytes can help replenish any lost electrolytes and promote hydration. These beverages are particularly beneficial during intense physical activity, hot weather or illness.
Liver Support
The liver is a vital organ responsible for numerous functions, including detoxification, metabolism and nutrient storage. Prolonged alcohol consumption and poor dietary habits can strain the liver and lead to several health issues.
Key Ingredients for Liver Support
Milk Thistle: Milk thistle is a flowering herb that has been used
for centuries as a natural herbal remedy for liver health. It contains active compounds like silymarin, which exhibits antioxidant and anti-inflammatory properties. Milk thistle may help protect liver cells from damage and promote overall liver function.
N-Acetyl-L-Cysteine (NAC): NAC is a precursor to glutathione, a powerful antioxidant produced by the body. Glutathione plays a crucial role in the detoxification processes within the liver, helping to neutralize harmful substances and protect against oxidative stress.
Choline: Choline is an essential nutrient involved in various metabolic processes, including liver function and lipid metabolism. Adequate choline intake is necessary for the synthesis of phospholipids, which are crucial for cell membranes and lipid transport. Choline deficiency may contribute to fatty liver disease and other liver disorders.
Ginger: Ginger is a root spice renowned for its anti-nausea properties. It contains bioactive compounds including gingerol and shogaol, which have been shown
to alleviate nausea and gastrointestinal discomfort. Ginger may help soothe an upset stomach and promote digestive health, making it a valuable addition to products aimed at supporting overall well-being.
Conclusion
Electrolytes liver support offers a comprehensive approach to hydration and liver health. By replenishing essential minerals and providing targeted support for liver function, these products may help individuals stay hydrated while fulfilling the body’s liver care needs. Incorporating electrolytes liver support into a balanced lifestyle can contribute to optimal health and vitality in the long term.
Electrolytes Liver Care from Organika helps maintain proper hydration while supporting the liver.
Christina Chandra is a local food writer and blogger, with a background in food, health and nutrition. She understands too well the “busy bee” lifestyle, working in marketing, freelance writing and raising a family, while still practicing self-care. As such, she advocates for balance and wellness. You can find her blogging at christinachandra.com or exploring local eateries, cafes and kidfriendly excursions.
Dript Hot Honey
GOOD STUFF IN-STORE
Have you jumped on the hot honey trend yet? Produced sustainably in small batches in Ontario, this honey is infused with all the spice from local bees. Perfect for drizzling over savoury or sweet dishes, it’s a flavour game changer in your kitchen. Add a spicy kick to your meals with this unique honey!
The Better Butchers
Introducing a mushroom-based meat alternative that’s low in ingredients but high in flavour. Each variety— chorizo, Italian and natural—delivers a delicious and versatile option that performs just like its animal-based counterpart. Perfect for a range of recipes, these meat alternatives are crafted with care in British Columbia.
DeeBee’s Organics Gelato Pops
Gelato on the go? Yes, please. Non-dairy organic gelato pops have all the ‘yum’ of creamy, dreamy gelato without the sugar and dairy, in a super-fun, convenient freezer-pop form. Made with no refined sugars and no artificial flavours, colours or preservatives.
NoochPOP Popcorn
Our favourite better-for-you popcorn has a new flavour, and it really is a big dill. Nutritional yeast is a love letter to popcorn, giving it a savoury, cheesy flavour without dairy. Popped in a unique blend of coconut, olive and avocado oils, it’s deliciously buttery and dairy-free. Convenient, healthy and perfect for everyone!
Brooklyn Delhi Achaar
These small jars are packed with bold flavours and have a great origin story. Created to bridge the gap between Indian and North American cultures, they introduce Achaar, a beloved household condiment and a staple in South Asian cooking, in an easy-to-use format. These jars are a go-to for quick meals, adding authentic taste and cultural connection to every bite.
SimplyProtein Tortilla Chips
Who doesn’t love the crunch and salty satisfaction of a chip? But if you’re looking for a snack that satisfies both your taste buds and your health goals, then protein chips are your new best friend. Get a nutritional boost with the classic flavours like lime, sea salt and habanero.
