THE Live well. Live organic.
LIFE
FREE
MARCH/APRIL 2020
COMING CLEAN WITH
Beauty
9
22
25
27
ALLERGENS & ELIMINATION DIETS
MINDSET: THE KEY TO EVERYTHING
COLLAGEN CHATTER
KITCHEN HERBS FOR FOOD & FIRST AID
GENUINE
HEALTH
NOURISHMENT FOR
HEALTHY SKIN
Made from 23 superfoods, fruits, vegetables and botanicals Rich source of phytonutrients and antioxidants The ONLY research-proven superfood No added sugar
non GMO
keto friendly
BEAUT Y GLOW SMOOTHIE This nutrient-packed, super hydrating smoothie will make your skin glow! By Joyous Health / Serves 2
1 orange, peeled 1 kiwi, peeled 1 cup pineapple, cubed ½ a lemon, peeled 1 banana Handful spinach 1 scoop greens+ original 1 cup coconut water
CONTENTS G OOD
Feature
5 Coming Clean with Beauty
11
By: Julie Prescott
G OOD
17
to our Community
Minimal Waste Period By: Kaitlyn Dickie
G OOD
Health
15 Planting an Idea with Seed Paper
By: Jen Kossowan
22 Mindset: The Key to Everything You’ve Ever Wanted
15
By: Vanessa Jahnke
GOOD
Fitness
23 Does Sleep Affect Our Performance?
By: Rachel Doell
G OOD
Nutrition
9
Allergens & Elimination Diets: When is it time to talk to a nutritionist?
By: Lisa Kilgour, rhn
19 Cycling Sexy Seeds
By: Dr. Shelby Entner, nd
Collagen Chatter
25
By: Julia Denker
27 Kitchen Herbs for Food & First Aid
17
G OOD
Beauty
8 Spring Skin Care 11 Food for the Skin
By: Bailey Campbell
I N EVERY ISSUE 4 Get the Good Stuff 29 Expert Answers 30 NEW Good Stuff In-Store
23
the good life The Magazine of Nature’s Fare Markets | 2
NATURE’S FARE CALENDAR
March Wel neas D
FREE
Dates subject to change. Check online for event details: naturesfare.com
IN-STORE FREE EVENT
IN-STORE FREE WELLNESS TALK
The Benefits of Alkaline Water
Wellness Day A day focused on your whole body health. Plus, 15% off! March 7 all locations
WITH: Yvonne Anderson Mar 17 Penticton Mar 18 Vernon Mar 19 Kelowna
IN-STORE FREE WELLNESS TALK
Food Sensitivities vs. Intolerances vs. Allergies
B E AU T Y NIGHT
Dr. Lauren Tomkins & Dr. Michael Tassone
Mar 11
West Kelowna
April
John Holliday
WITH: Dr. Mar 26
Kamloops Langley White Rock
Brett Phillips
West Kelowna
Dates subject to change. Check online for event details: naturesfare.com IN-STORE FREE WELLNESS TALK
IN-STORE FREE WELLNESS TALK
Let’s Talk About Hormones WITH: Apr 8
The Perfect Gut Solution
Lorna Vanderhaeghe Langley
IN-STORE FREE EVENT
B E AU T Y NIGHT
Discover our new clean beauty brands. Plus, 15% off! Mar 26 Kelowna
CancerCare Series: Part 3—Out of the Box CancerCare
Medicinal Mushrooms: Immunity & More WITH: Dr. Mar 17 Mar 18 Mar 19
Beauty Night
IN-STORE FREE WELLNESS TALK
IN-STORE FREE WELLNESS TALK
Beauty Night
Discover our new clean beauty brands. Plus, 15% off! Apr 8 Vernon
April 2
April 30
3 | March/April 2020
March 12 March 26
April 9 April 23
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April 2 April 16 April 30
K�LOWNA LANGL�Y
P�NTICTON
March 4 March 18
April 22
V�RNON
March 11
April 29
IN-STORE FREE WELLNESS TALK
March 12
April 9 April 23
Which D-Tox is Right For You
April 15
W�ST K�LOWNA WHITE ROCK
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© 2020 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.
THE
F F U T S D GOO
SUPPLEMENT
USE
MA’S MILK Organika
COMPOSTABLE BANDAGES: NATURAL WOUND CARE PATCH
Worried about your breast milk supply? You are not alone. Ma’s Milk provides support to mothers facing challenges producing enough breast milk, with a unique 3-in-1 formula featuring herbs traditionally used as lactation-boosting remedies for centuries.
Healing boo-boos just got a lot more stylish, nourishing, and eco-friendly! Introducing your new favourite bandage with natural healing properties for any of your wound care needs. PATCH is crafted with 100% organic bamboo fibre with the added natural goodness of activated charcoal, aloe vera, and coconut oil. Hypoallergenic, 100% compostable, and naturally nourishing. Your skin will love you for it.
LISTEN THE ULTIMATE HEALTH PODCAST by Dr. Jesse Chappus & Marni Wasserman Episode 12: Joy McCarthy—Get Your Skin To Glow Naturally In this episode, Joy McCarthy shares her wealth of knowledge and passion for natural skin care. She gives her tips and tricks on natural essentials to help heal and protect your skin from the inside out while reminding us that what we use topically ends up being absorbed. They get into specifics that will take your skin to the next level! Joy McCarthy
the good life The Magazine of Nature’s Fare Markets | 4
GOOD
Feature
COMING CLEAN WITH
Beauty BY JULIE PRESCOT T
Do you know where your personal and beauty products come from? We ask where and how our food is grown—what we put into our bodies—but what about what we put on our bodies? Our skin, the biggest organ, absorbs everything we put on it and transfers it into our bloodstream, so one of the healthiest things you can do is clean up your personal care product act.
5 | March/April 2020
“Innovation is happening so rapidly in our industry. We’ re tapping into new information every season.”
Q
How does Nature’s Fare Markets define clean beauty?
Clean beauty means clean and safe ingredients in the products we use on ourselves and our children—and making sure they are sustainably and ethically sourced. The beauty industry is still under-regulated and, depending on where the products are made, they are subject to different guidelines and standards. So, we work hard to screen every health and beauty product we carry, just as we do for every product on our shelves.
Q
Is it true that clean products are more expensive?
While you can pay more for products made with naturally derived ingredients, we offer a range of budget-friendly, mid-range, and splurge-worthy options. We’re witnessing a revolution in this industry, fueled by savvy customers, and it’s exciting because the innovation is phenomenal.
Q
What can Nature’s Fare customers expect?
We scrutinize every product to make sure it’s sustainable, ethically sourced, safe, and effective. We check and cross-check all the ingredients, and even talk to the manufacturer if we need to dig deeper. We check formulations (because even natural ingredients can be toxic), processes, preservatives, and if colour or scent have been masked with chemicals. We also have knowledgeable, well-trained staff to help you to choose a product that’s right for you—and to colour match any of our cosmetic lines.
Q
What are some clean beauty trends?
Trends include a desire for fewer ingredients, less waste, more biodegradable and sustainable packaging, and more refillable items for everyday essentials—deodorants, shampoo, hand soap, baby products—that are safe, clean, and non-toxic. Health Canada is also becoming more proactive to regulate and develop better standards, better labelling, and more access to information for consumers. You’ll soon be able to scan a product to learn about its ingredients. True innovation is coming from smaller companies—people who are so passionate about changing the industry—and we want to work with them and support them. The natural beauty industry is heading in a new direction and we’re excited about exploring it with our customers.
OUR QUALITY STANDARDS
At Nature’s Fare we carry the highest quality beauty, hair, and body care products we can find. We continually research and re-evaluate the products on our shelves to ensure all of our products are clean and safe for you and your family. We cross-reference all ingredients with Environmental Working Group ratings. Currently on our ‘nogo list’ are over 100 ingredients common in conventional body care products, which include phthalates, microbeads, triclosan, BHT, BHA, and aluminum chloralhydrate. Product selection may vary from store to store. If you have any questions, please ask for assistance where you shop.
the good life The Magazine of Nature’s Fare Markets | 6
THE TOXIC TEN FROM ENVI RONM ENTAL D EFENCE
01
Butylated hydroxyanisole (BHA) & butylated hydroxytoluene (BHT) Used as preservatives in hair products, makeup, sunscreen, deodorant, fragrances, and creams. Linked to endocrine (hormone) disruption and skin irritation.
“Every single product is evaluated for quality of ingredients, experience, and efficacy. None have been tested on animals.”
02
Formaldehyde & formaldehyde releasing agents Often used as hardeners in nail polishes (AKA methylene glycol.) Releasing agents (like diazolidinyl urea and quaternium-15) are often used as cosmetic preservatives, and release formaldehyde. Linked to cancer and skin sensitivity.
03 N-Ethylpentedrone (NEP) & N-Methyl-2-pyrrolidone (NMP) Typically used in synthetic eyelash and nail glues, nail polish removers, and lotions. Can cause skin, eye, and lung irritation. Potentially toxic to development when exposure is chronic. Exposure at developmentally critical periods during pregnancy may affect health and weight of the fetus.
04 Oxybenzone
Blocks ultraviolet light in sunscreens. Endocrine (hormone) disruptor and harmful to coral reefs, fish, and marine animals like dolphins. Other potentially harmful ingredients to avoid include: octinoxate, 3-benzylidene camphor, 4-methylbenzylidene camphor, octocrylene, benzophenone-1, benzophenone-8, OD-PABA, nanotitanium dioxide, and nano-zinc oxide.
05 Parabens
Ingredients that end with the word “paraben” like methyl-, butyl-, propyl-, and ethyl-paraben. Used as preservatives in cosmetics and personal care products.
06 Per- and poly-fluoroalkyl substances
(PFAS)
Ingredients with “fluoro” in name. Also known as “forever chemicals” for being extremely persistent in the environment. Often added to products like moisturizers, dental floss, foundation, and concealer to make them waterproof or give them a “slippery” feel. Can accumulate in the body and are linked to cancer and thyroid disease, among other adverse health effects.
07 Phthalates
Added to fragrance mixtures as stabilizers and to make them last on the skin longer. Endocrine (hormone) disruptors, toxic to reproduction, and impair brain development. Increasingly linked to a decrease in male fertility.
08 Siloxanes
Cyclomethicone, siloxane D4, D5, and D6. Silicone-based compounds used to moisten or prime skin and hair. Linked to skin irritation. Washed down the drain, they are toxic and persistent in aquatic ecosystems and fish.
09 Talc
An absorbent in pressed and loose powders. Linked to ovarian cancer if applied to genital area. Inhaled as powder may be harmful to lungs. While most talc products in Canada meet strict purity standards, some may be contaminated with cancercausing asbestos.
10 Toluene
May be listed as benzene or methylbenzene. Used in nail polish to make the polish stick to the nail. Respiratory toxicant and may cause headaches, dizziness, and irritation.
Suspected endocrine (hormone) disruptors.
Sources: https://environmentaldefence.ca/toxicten/ https://www.ewg.org/skindeep
7 | March/April 2020
A Skin-Deep Reference Check Curious about an ingredient? Check out the Environmental Working Group’s (EWG) Skin Deep Database at www.ewg.org/skindeep which hazard-rates thousands of ingredients and almost 70,000 products.
GOOD
Beauty
Spring Skin Care Winter weather exposure can cause skin damage and surface drying to occur. Whatever your skin type and age may be, there are four main areas to focus on when recovering from winter weather. Exfoliate Exfoliation helps to gently remove the top layers of dead skin, allowing newer skin to be exposed and treated. You will want to select a product based on your age and skin type. Generally, if you have oily or younger skin, a citrus and sugar-based product will suit your skin best. If you are over 40 or prone to dry skin, look for a product that contains flower extracts and natural oils.
Tone Facial toners help restore the skin’s pH levels. Having pH balanced skin means your skin is less prone to oiliness and infection, creating a vibrant and smoother appearance. Selecting a toner again will depend on your skin type. If you have oily or acne-prone skin, select a toner with botanical extracts such as willow bark, lavender, and calendula; these will help balance oil production and clarify the skin.
Cleanse Your skin faces a lot during the day, even if you don’t wear makeup, making nightly cleansing essential. It removes makeup, pollution, oils, and bacteria from the skin’s surface, allowing your skin to breathe and balance. As warmer months begin, your skin may benefit from using a more gel-based or gentle foaming cleanser. Also, avoid cleansers that have added fragrance or perfumes as they can irritate any skin type and expose the skin to unnecessary chemicals.
Moisturize Moisturizing helps restore, rebuild, and soothe skin. Maintaining hydrated skin is critical in keeping it healthy and functioning as our main barrier to the external world. Warmer months call for lighter moisturizers. Look for products that contain antioxidants and peptides to help increase healing and fight aging. Many brands offer complementary moisturizers for daytime and nighttime use.
Top Supplements for Healthy Skin Your skin is a reflection of your internal body; therefore the true health of your skin needs to come from the inside out. Adding these supplements to your daily regime will boost your skin’s health and help your external products work even better.
1 Moisturize
Increased water intake and essential fatty acids like omega-3 and omega-6 moisturize from the inside out. When taken internally, these oils help improve the cell integrity as well as reduce the skin’s inflammatory response.
2 Heal Your Skin
Antioxidants such as vitamin C, vitamin A, and those found in many fruits and vegetables help to increase the skin’s ability to heal and prevent cell breakdown.
3 Rebuild
Products such as biotin, silica, marine collagen, and vitamin C rebuild the skin. All of these products help the body to produce more collagen and elastin which reduce fine lines and wrinkles.
the good life The Magazine of Nature’s Fare Markets | 8
GOOD
Nutrition
Allergens & Elimination Diets WHEN IS IT TIME TO TALK TO A NUTRITIONIST? BY LISA KILGOUR, rhn
Do you find that some foods don’t agree with you? Are you dealing with chronic inflammation symptoms you suspect might be food-related?
F
ood intolerances or sensitivities can be quiet annoyances or full-on frustrations. And they’re really quite devious—you can react up to five days after eating that food. Do you remember everything you’ve eaten in the last five days? Nope, me neither. That’s why they’re so hard to identify. As well, it can be really hard to figure out if food is the culprit because it can trigger a whole range of symptoms, from digestive issues, to sniffling/sneezing, rashes, and inflammation anywhere in the body.
What’s the difference between a true food allergy and a food intolerance? It’s important to differentiate between food allergies and intolerances. Both usually affect the immune system, but true food allergies are much more dangerous and dramatic. With a food allergy, like peanuts or shellfish, a very small amount can quickly trigger a severe and sometimes deadly reaction. These are foods to stay away from permanently and inform all of your friends and family about.
Food intolerances are quieter. Sometimes, you can have a little bit and not have any symptoms; other times, some of your offending food sneaks into a meal and you’re running to the washroom all night. The trick with food intolerances is that the environment of your gut can play a big role in how strong your reaction is.
The role of a leaky gut Our small intestine is where most of our food is absorbed, but it requires a very delicate balance. Nutrients are absorbed through our intestinal epithelium, which is
LISA KILGOUR, rhn is one of Nature’s Fare Markets’ Registered Holistic Nutritionists. She is Board Certified in Practical Holistic Nutrition and provides free half hour one-on-one nutrition consultations in our stores. Check out the appointment schedule on page four and book your free appointment in-store today or online at naturesfare.com. Learn more: lisakilgour.com
9 | March/April 2020
only one single cell thick! This thin wall can get damaged easily. When it’s working perfectly, our small intestine only lets fully digested carbs, fats, and proteins along with nutrients through. But if any of those cells become damaged, then larger protein chains can make their way into the bloodstream.
Food intolerance may show up as seasonal allergies.
The trick with food intolerances is that the environment of your gut can play a big role in how strong your reaction is. This is where our immune system gets involved. To our immune system, those protein chains look a lot like a virus or bacteria, and it ramps up to attack. But, this protein is just a bit of gluten or some casein from dairy, so it’s not actually harmful. Our immune system can’t tell the difference, so it mounts an attack and creates an antibody so it can remember what to do the next time it sees this protein. In North America, we tend to get into dietary ruts pretty easily and we eat the same handful of foods day in and day out. If one of those foods is something the immune system has deemed an offender, then it is left on guard for days, weeks, or even years. When we feel symptoms of our newlyminted food intolerance, it might start with a rumble of indigestion or a strong bout of seasonal allergies. Or your hands are achy or your joints hurt. For kids, this inflammation might hit their bladder and trigger occasional bedwetting. Food intolerances are more common than you’d think—up to 20% of us have at least one mild food intolerance! It’s important to find these offenders and remove them from our diet for a period of time so our immune system can calm down and our gut can heal.
How to do an elimination diet The most common food intolerances are gluten, dairy, eggs, caffeine, and corn.
Bedwetting in children can be linked to food intolerance.
These are a good place to start unless you already have an idea of what your offenders might be. Honestly, any food can become a sensitivity and finding the culprit can be tricky. Food intolerance testing is available through many naturopaths to help you nail down which foods your immune system is struggling with. The first step is elimination—removing the offending foods for two to three weeks. Even a small bit of this food can trigger an immune reaction, so you need to be diligent and keep these foods out. Then, do a food challenge—one at a time (with one week between each challenge), enjoy a few servings of one of the foods. Watch for any symptoms over the next five days. Choose one day a week that’s your challenge day; it’s a good idea to pick a day off, in case you have any digestive symptoms. Enjoy that food for one day, and then remove it again.
Once you’ve challenged each of the foods you’ve eliminated, add back in any that didn’t cause any symptoms. Keep your newfound food intolerances out of your diet for three months and try again.
When to call in a nutritionist A Holistic Nutritionist can be a great support throughout this journey, especially if you’re not sure which foods to eliminate, your list is super long, or you’re struggling because you have to remove all of your favourite foods (it’s a real problem for many!).
Any food can become a sensitivity and finding the culprit can be tricky. Also, your favourite nutritionist can help you heal your gut which might help you get those offending foods back into your diet sooner. We’re here to help and we can help you find the easiest path through your elimination diet.
the good life The Magazine of Nature’s Fare Markets | 10
GOOD
Beauty
Food for the Skin BY BAILEY CAMPBELL
We’ve all heard the saying “you are what you eat.” It’s a cliché, but consistently eating healthfully can really help you get that radiant look. Everyone has their favourite face cream or treatment, but beautiful glowing skin really does start from within.
W
e spend lots of time and money considering what we put on our faces. But how often do we think about how the food we consume is affecting our skin? With all sorts of supplements, special eating plans, and complexion drinks out there promising glowing skin from the inside out, it’s tough to tell what’s actually legit.
4 food tips for the skin 1. EAT PRIMARILY FRUITS AND VEGGIES Fruit and vegetables contain powerful antioxidants that help to protect skin from cellular damage. Betacarotene, found in carrots, pumpkin, and sweet potatoes, as well as lutein, found in kale and spinach, are potent antioxidants. They are important for normal skin cell development and healthy skin tone. 2. DRINK LOTS OF WATER I know you’ve heard this one over and over… and over again. But skin needs moisture to stay flexible! How much water you need to drink varies depending on the person, but eight cups a day should be your minimum. You’ll need more if you exercise vigorously or generally sweat a lot! If you work in an office, keep a large bottle of water on your desk to remind you to drink.
BAILEY CAMPBELL has a passion to inspire others to fuel their bodies with great tasting food and make you feel your best! She doesn’t believe there is a “perfect” diet for everyone; she believes in balance and finding what works best for you and hopes to inspire you to live your healthiest, best life!!
11 | March/April 2020
basicswithbails.com |
basicswithbails
3. HEALTHY FATS Foods like oily fish, avocados, seeds, and nuts all provide essential fatty acids which help maintain moisture in the skin, keeping it supple and improving elasticity.
INGREDIENTS
4. OMEGA-3s Omega-3 and omega-6 fat are not made in the body and must be obtained through the diet. Oily fish, chia seeds, and walnuts are great sources of omega-3s. These fats help the body produce anti-inflammatory compounds, which may help inflammatory skin conditions like eczema. The bottom line is that what you eat can have a big impact on your skin health! Make sure you’re getting enough essential nutrients to protect your skin. The foods listed here are great options to keep your skin healthy, strong, and young. Here is one of my favourite “good for the skin” recipes: baked salmon. I like to serve it with a side of green vegetables and rice. It’s great to meal prep for a busy week ahead, while keeping things healthy.
4
salmon fillets
1 tbsp
olive oil
1 tbsp
garlic, minced
1
lemon
1 tsp
Italian herb seasoning
salt and pepper
fresh dill
DIRECTIONS 1. Preheat oven to 400° F. Line a baking sheet with parchment paper and lay fillets skin down. Season generously with salt and pepper.
Baked Salmon
Optimize Your Body, Mind & Energy
2. Stir together olive oil, garlic, lemon juice from half the lemon, and Italian seasoning. Spoon and spread over entire salmon fillets. Using the other half of lemon, slice 4 thin slices and top each piece of salmon. 3. Bake for 15–20 minutes. If you like the outside slightly crispy, broil the last 1–2 minutes. 4. Garnish with fresh dill and serve!
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the good life The Magazine of Nature’s Fare Markets | 12
Imagine getting the
benefit of a whole growing season in one tablet Pure Food Supplements from our certified organic farms to YOU.
ORGANIC • NON-GMO • SUSTAINABLE
Fresh, local… supplements? Canadians want quality organic supplements that they can trust. Natural Factors takes this trust very seriously. That’s why, wherever possible, we grow our own!
Canadian made, Canadian grown From a simple seed, planted in the ground with a little water, nutrients from the soil, and a whole lot of energy from the sun, comes the wholesome nutrition that sustains our lives. Natural Factors farms are certified 100% organic. Our crops are fertilized with compost and nitrogen-rich sea plants, and are meticulously cared for by hand. No synthetic pesticides (or even permissible organic pesticides) are used – EVER! We have always been committed to growing non-GMO organic seeds, as exemplified in the banner article on GMOs called Seeds of Extinction that our founder wrote in 1985. We have never grown anything GMO on Natural Factors farms. We make sure to choose true “species” non-GMO seeds for our seedlings, and we participate in seed-saving programs.
raw processed at our own facilities, using our proprietary EnviroSimplex® method to retain the vital bioenergetic vitamins, minerals, enzymes, phytonutrients, and antioxidants. We ensure the processing temperature always stays below 48°C (118°F). The end result is raw nutrition from whole plants, capturing all the vibrant energy and goodness of nature. Even when you grow certified organic non-GMO plants, it’s important to test for GMOs and hundreds of other unwanted contaminants. We excel at making sure that every possible test has been conducted to ensure you receive the safest, most beneficial products possible. In our state-of-the-art laboratories, we use “mass spectrometry” to test for over 700 substances. Mass spectrometry can test at the molecular – even atomic – level, detecting environmental pollutants such as pesticides, herbicides, and fungicides, as well as heavy metals and other undesirable substances.
The 100% organic, non-GMO nutrient-rich plants grown on Natural Factors farms are harvested at their peak and immediately
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GOOD
Health
Planting an Idea with Seed Paper BY JEN KOSSOWAN
Making homemade paper is a fun and easy project to do with kids, and it’s also a great way to give old paper products a new life. Think old art projects, grocery lists, school newsletters, mailing envelopes, newspapers, paper bags, and crafting scraps… anything you can find around the house or in the recycling bin can be used, as long as it is uncoated paper (has a matte finish). Add some seeds into the mix and you’ve made new paper from old paper that’s plantable! Once the seed paper has served its purpose, it can be placed in soil, watered, and it will sprout.
t o o l s an d mat e r i al s : + embroidery hoop + netting material screen, drawer liners, or rug/embroidery canvas + uncoated (matte) paper raid your recycling bin for old artwork, school newsletters, envelopes, and paper bags + water + seeds small seeds like herbs and wildflowers work well + old bath and tea towels + food colouring (optional) + blender
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. 15 | March/April 2020
mamapapabubba.com |
mamapapabubba
step 1: Prepare your paper making screen. Open up your embroidery hoop, place a square of netting material between the two wooden hoops, and fit the hoops back together again making sure the netting is nice and tight. Tighten up the screw on the outside hoop to ensure everything stays in place and trim away the excess netting along the edges. st e p 1 : Make a paper making screen with netting material and an embroidery hoop.
step 2: Now onto making the paper! Sort your reclaimed paper into colour groupings and tear it up into small pieces. Cover the ripped paper with water and allow it to sit for at least 30 minutes.
s t e p 5: Stir in seeds.
step 3 : Remove the paper from the water and squeeze out the excess moisture. Place the paper into a measuring cup and pack it down in order to determine how much paper you’re working with. Transfer the wet paper into your blender and add 4 times the amount of water (for 1 cup of soaked paper, add 4 cups of water). If you’d like to add some colour to your finished paper, add some food colouring here, though you may be surprised by how much colour it has on its own, especially when using old art pieces. st e p 2 : Soak torn paper in water about 30 minutes.
step 4 : Blend the paper and water combination until it’s fluffy and free of big chunks.
step 6: Smooth pulp mixture onto screen and press out excess water.
step 5 : Add in a generous amount of seeds and mix them into the paper pulp by hand. 1 3 cup of seeds for 1 cup of paper and 4 cups of water is a good place to start, but feel free to add a little more or a little less. step 6 : Place your paper making screen on an old folded towel so the netting lays flat against your work surface and the lip of the embroidery hoop is facing upwards. Spoon the paper pulp onto your screen, spreading it out to create an even layer. Use a folded tea towel to gently compact the pulp and release as much water as possible. st e p 3 : Squeeze out excess water and transfer to blender.
step 7: Carefully flip the embroidery screen over onto a fresh, dry towel. Use your folded tea towel to gently press down on the backside of the screen to release your freshly made paper.
step 7: Flip paper onto a dry towel and let dry.
Allow the paper to dry fully, carefully flipping it as needed. step 8: And that’s it! Once dry, cut your DIY seed paper into notecards, gift tags, place cards—anything you like, really! Or gift someone a pretty jar filled with seed paper hearts. Just be sure to include planting instructions for the recipient. All they’ll need to do is place their seed paper in soil, cover it with a little more soil (a centimetre is plenty), and keep it moist until the seeds sprout.
st e p 4 : Blend paper into a pulp free of chunks.
step 8: Cut paper into desired shape.
GOOD
to our Community 1 LUNAPADS
Don’t worry about leaking with these comfortable, reusable cloth pads. With cute patterns and soft material, they are extra absorbent. Lunapads helps divert 20 million disposable pads and tampons from North American landfills every single year. That’s pretty impressive!
2 DIVA CUP I’ll admit it—I was a little hesitant to try my first menstrual cup because it’s just simply not the way we were taught growing up. Isn’t that like most things that change for the better, though? This eco-friendly, cost-effective little device has saved me so much money and I got used to using it in a short amount of time.
Minimal Waste Period
This castor oil pack has stood the test of time, and for a good reason. This less stress, less fuss healing pack doesn’t need to be heated. All you need to do is add a few drops of castor oil to the inside of the pack and place it on the area in discomfort. Castor oil is known for reducing inflammation and has been used by many women to ease menstrual cramping.
KAITLYN DICKIE What lights my fire? Pizza, vegan desserts, the mountains and the ocean! I love sharing tips and tricks on how to live a more kind-to-the-earth lifestyle so that we can enjoy our planet for decades to come. It’s not that hard, I promise! Come hang out with me on Instagram where I post everyday alternatives you can choose starting today! 17 | March/April 2020
4 BLACK COHOSH St. Francis
This black cohosh herbal tincture is often used to relieve menopausal and premenstrual symptoms as well as ease nervous tension, and muscle and joint pain. Just drop 1 to 2 mL (30 to 60 drops) into your water on an empty stomach to receive the benefits. You can use this tea up to three times daily!
BY KAITLYN DICKIE
If you’ve ever had pre-menstrual cramps then you know they are not in the least bit enjoyable. Nature’s Fare Markets carries all of the natural remedies you need to help make your time of the month quite relaxing.
3 CASTOR OIL PACK Queen of Thrones
5 CUP OF CALM® TEA Traditional Medicinals
This calming tea comes in recyclable packaging and is filled with soothing ingredients to help manage the discomforts that sometimes accompany menstrual cramps. This tea is perfect for the evenings when you’re about to go to bed because it has passionflower, lavender, and catnip. These herbs are all known as “nervines” because they help support the nervous system.
kaitlyndickie
Collagen Lift Clinically shown to reduce the number of deep wrinkles in four weeks @AORHealth aor.ca
G OOD
Nutrition
Cycling Sexy Seeds BY DR. SHELBY ENTNER, nd
O
ver the last few years, seed cycling has been enjoying a renaissance with increased recognition about how it can support the two halves of women’s menstrual cycles. Seed cycling has long been used to support women's hormones by supplying them with the nutrients they need at specific phases of their cycle. Naturopathic physicians have been using these traditional “sexy” seeds for decades as part of a holistic approach to supporting healthy menstruation.
Estrogen and progesterone are two key hormones that help us regulate our menstrual cycles. During the first half of the cycle (from the start of the menstrual period to ovulation), estrogen levels rise. Levels of follicle-stimulating hormone (FSH) and luteinizing hormone (LH) increase just before ovulation, and estrogen levels drop just after ovulation. After ovulation, progesterone levels rise while estrogen begins to decline. Then both hormones ultimately trail off which allows for the start of the menstrual period.
DR. SHELBY ENTNER, nd is a licensed Naturopathic Physician and the owner and founder of Vero Health Naturopathic Medicine in the Okanagan. She earned her doctoral degree in Naturopathic Medicine in 2002 after ten years of studies. Dr. Shelby empowers patients to make changes that are in alignment with their health values and goals and seeks to find answers by looking at the whole picture, instead of simply at a symptom. 19 | March/April 2020
So what is seed cycling and how does that relate to a woman’s cycle? Specific seeds can be consumed at different times to support both estrogen and progesterone levels during a woman’s cycle. Although not really “sexy”, these little protein- and fat-packed seeds can be an important tool in helping to balance the luteal and follicular phases. Seed cycling is the practice of eating specific seeds to support the key hormones of each phase in the menstrual cycle.
verocare.ca
First Phase
SEED CYCLING
During the first phase of the cycle, the follicular phase, ground flaxseeds and pumpkin seeds are preferred. Eating approximately 1–2 tablespoons Menstrual + Follicular Phase Ovulation + Luteal Phase for the first 14 days of the cycle is meant to support estrogen levels and ovulation. Flaxseeds flaxseeds 1–2 tbsp daily are particularly high in concentrations of lignans which, after consumpsunflower seeds 1–2 tbsp daily tion, are converted into the mammalian lignans enterolactone and enterodiol. Flaxseeds are also a rich source of the omega-3 fatty acid alpha linolenic acid pumpkin seeds 1–2 tbsp daily (ALA), the lignan secoisolariciresinol diglucoside (SDG), and fibre. Lignans have been found to sesame seeds have both estrogen supportive and 1–2 tbsp daily protective benefits. Some research has shown that flaxseed lignans interact with the gut microbiome to produce protective effects against the development of breast cancer. During seed cycling we are using them to help support the luteal phase and promote ovulation. Pumpkin seeds are also recommended for this phase of our cycle because of their high antioxidant effects and rich source of zinc. Zinc supports healthy testosterone levels and the antioxidants are protective of our ovaries, eggs, and general reproductive system. Testosterone is important before ovulation to spike libido and help with Seed cycling is not a new idea but it is still in its infancy in terms of the symphony of estrogen/progesterone that is about to studies and research. Traditional medicine has relied on nutrition to help shift into the luteal phase. support the gut biome, decrease inflammation, and optimize hormone Second Phase levels using natural foods. Seeds are well known for being a powerhouse During the second phase of the cycle, sunflower of nutritional protein and fat, and can be utilized in a comprehensive and sesame seeds are preferred. Sunflower seeds are overall approach to women’s health. These seeds are rich in omega-3 naturally high in vitamin E and can be helpful in fatty acids that can help lower inflammation and the effects of prosregulating prostaglandins that contribute to cramptaglandins, and the lignans and nutrients support the elimination of ing. Prostaglandins help with stimulating ovulation and estrogen. Zinc helps to balance testosterone, and the fibre from of all of making sure the uterus contracts appropriately so it the seeds can help with healthy estrogen detoxification via the bowel. can remove the endometrium efficiently during a period. Just add the seeds to your morning cereal/oats/smoothie, toss in a salad, Sesame seeds are also useful in the second half of the or add to food after it has been cooked (baked potato, granola, protein cycle because of the nutrients they contain. Results of a ball). These “sexy” seeds can play a role in helping women use nutrition 2006 study in The Journal of Nutrition suggested that to balance hormones and are an easy way to incorporate more healing sesame seed ingestion could help improve blood lipids, foods into a daily routine. Ask your local ND for more information and antioxidants, and possibly sex hormone status. start cycling!
for Hormome Balance
Day 1–14
Day 15–28
the good life The Magazine of Nature’s Fare Markets | 20
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GOOD
Health
Mindset
THE KEY TO EVERYTHING YOU’VE EVER WANTED BY VANESSA JAHNKE
I
n January I ran four Vision Board workshops at Nature’s Fare; they were incredible! The range of ages of participants and of people’s dreams, desires, and goals was truly amazing. You are never too old or too young to start living in alignment with your greatest life’s desires. Some of the different goals people were manifesting included flying in an airplane for the first time, writing a cheque for a million dollars, building a dream house, quitting their job, travelling the world—the visions were so powerful. One thing came up a lot when I asked people about their challenges in making their desires come to fruition: their limiting beliefs and mindsets. This is so common. Common limiting beliefs are: “I can’t…”, “I don’t have time…”, “I don’t have enough money…”, “I don’t know how…” Does that resonate with you? If you’ve ever said any of these things, here’s what you need to do to change your mindset from a limiting belief mindset to a growth mindset.
② ACT AS IF YOU’RE
act as if y you’re alread e ther
hang out w ith people who are doing what you want to be doing
read. Write. meditate.
③ SURROUND YOURSELF
WITH PEOPLE WHO LIFT YOU UP This is a big one and sometimes the hardest. If the people surrounding you don’t support your growth, it may be time to create some space around those relationships. Start hanging out with people who are doing what you want to be doing; learn from them and adapt daily habits that support that mindset.
④
These will change your life:
① CHANGE THE WAY YOU SPEAK
TO YOURSELF You may not realize it, but the way you speak to yourself is a direct reflection of your mindset. Your thoughts become things. So change any negative statements you make about yourself to empowering statements and start changing the conversations you’re having in your mind.
ALREADY THERE No matter what the goal is, act as if you’re already there. Picture yourself already doing it. What does it look like, what does it feel like when you’re doing it? Hold on to that feeling and step into that energy. Act as if you already have the mindset it would take to do that.
change the conversations you’re having with yourself
VANESSA JAHNKE Vanessa is the founder of PURE Gym & Juicery in Penticton, BC. She is a certified holistic health coach with the Institute for Integrative Nutrition and the creator of Healthy for Life, a monthly online wellness subscription. Her blog is loaded with healthy, easy to make recipes and easy to implement tools to achieve a happier, healthier life.
DO THE WORK Changing your mindset takes work. It takes intentional, conscious daily effort to makes these shifts. Read books, journal, do mirror work, meditate, and make small changes daily, and you’ll begin to notice your mindset shift.
vanessajahnke.ca |
iamvanessajahnke
the good life The Magazine of Nature’s Fare Markets | 22
GOOD
Fitness
Does Sleep Affect Our Performance? ARTICLE AND PHOTOS BY RACHEL DOELL
“I’ll sleep when I’m dead.” This was something you would hear come out of my mouth often if you followed me in the early stages of motherhood, starting a business, and teaching multiple classes each week at 6am.
W
hile seven to nine hours of sleep is the recommended amount for our bodies, somehow I felt I could run on low amounts of sleep and heavy caffeine consumption, and not have it affect my body.
Fast forward two years after having my first baby and I found myself in adrenal fatigue, my cortisol levels shooting through the roof, and unable to sleep even when the babies would sleep. I feel like this lifestyle is common not only for young mothers, but also for others in different ages and stages of life.
RACHEL DOELL is an instructor, personal trainer, mother, and wife who loves health and fitness. Her fitness company, Daily Routine Fitness, features simple ways to fit living a healthy life into your everyday routine. dailyroutinefitness.com | 23 | March/April 2020
dailyroutinefitness
Why is sleep so important for our daily performance and why can’t we run on fumes? To start, lack of sleep has been shown to reduce our alertness, reaction times, and motor skills. This can work into everything from sports performance, reaction time to a child falling, or even catching our own falls. It affects our focus and ability to apply new information, or even use existing information, which can limit our creativity and affect our mood. I remember saying to my husband many times “I don’t feel like I’m enjoying Motherhood.” At times I felt like I couldn’t even breathe from the amount of pressure that the lack of sleep was putting on my body physically, but also the mental pressure. When our bodies suffer physically, our mood drops, stress hormones rise, and our lack of motivation to take on new adventures or even a walk with a friend can seem overwhelming. What was once enjoyable suddenly seems like an unbearable task.
How much should you sleep? This is still up for debate, but studies show the average person needs 7 to 9 hours of sleep a night. But often it’s not just the hours we are investing into our sleep tank, but also the quality. Growth hormone, sometimes known as HGH, is an important part of the body’s endocrine system. It is essential for muscle repair, muscle building, bone growth, and promoting the oxidization of fats. This is critical for maintaining a certain standard of performance not only when you work out, but also when you are trying to juggle kids, work, and the countless daily tasks life may be throwing at you. Cortisol, also known as the stress hormone, is regulated in deep sleep. Cortisol levels directly impact the body’s ability to digest glucose. Since endurance is based on our body’s ability to metabolize and synthesize glucose for later use, quality of sleep becomes even more important for things like endurance sports, chasing three kids, or being on our feet all day at work.
How do I get more sleep? Many of you reading this may be juggling
many different types of lifestyles affecting your sleep, and you feel you have no control over these interruptions. Parenting, the demands of school, and job stress are just a few. Although you may not be able to change some factors, remember oftentimes it’s not so much about the number of hours you sleep, but the quality of sleep. Here are a couple of methods that have really made a difference in my sleep patterns and the quality of my sleep.
Magnesium Magnesium plays a role in supporting deep, restorative sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep. Magnesium is important for the sleep function of not only adults but also children. Along with helping us to sleep, it also helps to reduce stress and calm us before bed.
Blue Light Protection At the same time blue light inhibits melatonin (which helps our body rest), it also stimulates the production of cortisol, a major stress and alerting hormone that interferes with sleep. Exposure to blue light shortens sleep time and leads to more awakenings throughout the night, resulting in less refreshing sleep and more fatigue the next day.
Something as simple as adding a blue light protection to your laptop screen or investing in blue light glasses makes a huge difference for many people! For me, any type of screen before bed without blue light protection affects my sleep patterns and how deeply my body goes into a state of sleep.
Essential Oils Stress and anxiety are frequent obstacles to sound, restful sleep. People who experience stress and anxiety symptoms often have trouble falling asleep and sleep restlessly throughout the night, leaving them tired and fatigued the next day. Some research indicates that aromatherapy using essential oils can help to relieve stress and anxiety symptoms, which may help improve sleep indirectly. Some of my favourites are lavender and clary sage. For more information on sleep, check out Sleepdoctor.com. I have found this site to be filled with easy and digestible tips for bettering sleep. I think many of us are often searching for answers to our physical and mental health when the reality is our health is often found in prioritizing the gift of sleep. Maybe this is the season for you to set healthy boundaries around your night patterns, turn off the screens, and allow yourself some time to re-set your inner super-power.
the good life The Magazine of Nature’s Fare Markets | 24
G OOD
Nutrition
Collagen Chatter BY JULIA DENKER
The collagen conversation began in earnest a few years ago, with easy-to-use powders arriving on the scene and lots of talk about collagen-enhancing foods (hello, bone broth!) The chatter continues—and the excitement grows—as a steady stream of evidence soundly backs the impressive health benefits of collagen. What exactly is collagen?
C
ollagen is the most abundant, vital protein naturally produced by your body, accounting for about 30% of your body’s protein makeup. It’s like a glue that holds the body together, and is found in the connective
tissue that maintains the structure and integrity of skin, muscle tissue, bones, and tendons. It’s also found in the hair, nails, and intestinal tissue. 90 percent of your sclera, the white part of your eye, is made up of collagen!
JULIA DENKER has a passion for wellness, educational background in psychology and nutrition, and administrative leadership experience. She knows that we can all live and work smarter by making small but impactful lifestyle changes, including rethinking our food choices. Understanding bio-chemical individuality is key, and she guides clients on cueing into their bodies to craft a nourishment plan that works.
25 | March/April 2020
Collagen is a critical messenger, sending out important signals to your cells to help combat inflammation and repair damage. It is rich in antioxidants, keeps blood pressure in check, and improves bone density. And collagen is a marvel at helping to seal a leaky gut.
juliadenker.com
To add to its impressive resume, this powerful protein is responsible for skin’s elasticity and may be best known for keeping skin looking youthful and radiant. Good-bye, fine lines and wrinkles!
Collagen production slows with age You may start to notice signs of collagen deficiency as you get older—like sagging skin, aching joints, and gut issues. The list drones on with cracking fingernails, dull hair, and the fading of your onceyouthful glow.
5
FOODS TO SUPPORT AND BOOST COLLAGEN Bone Broth one of the rare foods containing a bioavailable form of collagen that your body can use right away
While natural aging slows down the synthesis of collagen, other causes play a role too: High-sugar diet sugars render collagen unusable in the body Nutrient deficiency especially a low intake of collagen-forming nutrients like vitamin C and copper
Wild Salmon contains the trace mineral zinc, which helps activate collagen-producing proteins
Smoking causes early wrinkling and decreases wound-healing
Leafy Greens
Excessive sun exposure UV radiation shuts down new collagen production
provides chlorophyll, which may increase the precursor to collagen in the skin
Air pollution absorption through lungs and skin breaks down collagen
Nutrition to the rescue Good news: a healthy diet based on natural, whole foods will help your body get the necessary building blocks for collagen production!
Supplements with incredible results Collagen protein and gelatin powders are all the rage—and they work! These convenient, bioavailable powders are easily dissolved in cold or hot water, and can be added to smoothies, soups, stews, and salad dressings. Are you ready for a healthy, youthful boost? Collagen can take years off your body, inside and out!
Berries high in ellagic acid, which helps prevent collagen breakdown from UV damage, plus vitamin C, which links amino acids together for collagen production
Avocado a good source of vitamin E, which helps prevent collagen from breaking down
the good life The Magazine of Nature’s Fare Markets | 26
G OOD
Nutrition
Kitchen Herbs for Food & First Aid Year-round, a culinary and medicinal garden can be as close as your windowsill—the perfect light-filled ledge to put fragrance, flavours, and first aid at your fingertips. Try your green thumb with these easy-to-grow favourites.
BASIL
N o_ 1
TIP
Don’t forget to use the flowers of herbs—like bright pink chive blossoms—for a splash of colour in your raw salads.
27 | March/April 2020
Popular basil is packed with beneficial antibacterial, antiinflammatory, and antimicrobial herb properties, antioxidants, and vitamins. Whether green, purple, smallor large-leaved, Italian or Thai, plant basil in regularly fed, well-drained soil in a sunny window. Keep it moist and snip just above a leaf node to encourage branching.
CHAMOMILE A physic gardens staple, chamomile is known for its soothing, anti-inflammatory properties—for skin issues, upset stomachs, to aid sleep, and ease menstrual pain. Dry the leaves to make a delicious tea or to splash on your face for a soothing toner. Grow Roman chamomile in sandy soil, in a southfacing window, and water once a week.
CHIVES Chop raw chives into egg, fish, and potato dishes, salads, and soups for a pop of oniony flavour. This member of the allium family offers the same detoxifying, anti-bacterial benefits as garlic to ease digestion, lower cholesterol, and boost immunity. Grow in a sunny window, mist frequently, and water when the top of the soil feels dry.
MINT
PARSLEY
Chop mint into hot, steamed potatoes or into yogurt for a refreshing dip, brew a refreshing hot or cold tea—lovely with a drizzle of honey, or muddle into a mojito or mint julep.
Curly or flat-leaved parsley balances flavours in any cooked or raw dish and makes a gorgeous garnish.
Mint’s cooling, anti-microbial properties sooth digestive upsets, headaches, and stuffy noses. Chew raw for a natural breath freshener. Keep this invasive plant in its own pot of moist sandy soil, in an east-facing window in summer, and south-facing in winter. A clipping also thrives in a glass of water.
N o_ 2
CILANTRO
Slightly bitter, it aids digestion, freshens your breath—especially after eating garlic, and is a great source of vitamins A and C. Start from seed in a deep pot to accommodate its long tap root, and keep it moist and misted in a sunny window. Harvest full stalks from the outside of the plant.
THYME Infuse thyme’s fragrance into egg, vegetable, bean, lamb, and poultry dishes. Don’t forget to add a sprig or two to your stock pot. Active ingredient thymol supports the immune system with anti-inflammatory, anti-fungal, and anti-viral properties, and clears congestion. When stressed, bruise leaves and breathe deeply to feel calmer. Grow thyme in a terracotta pot full of well-drained, sandy soil, in a sunny window. Allow to dry out completely between waterings. Cut back regularly to encourage thicker growth, especially after blooming.
TIP
Also known as Chinese parsley, cilantro leaves and stems are wonderful in any spicy dish. Just a quarter cup of antiinflammatory cilantro contains five percent of the daily requirement for vitamin A. Place in a sunny window, in a terracotta pot of sandy soil. Keep moist and snip full stalks from the outside.
Rotate the pot every
Don’t let excess water
Feed with
day to keep the plant
sit in the saucer.
organic fertilizer
growing straight.
every month.
Sources: theherbexchange.com/25-best-herbs-to-grow-in-your-kitchen-garden/ www.medicalnewstoday.com www.organicfacts.net/health-benefits/herbs-and-spices/thyme.html www.gardenknowhow.com
the good life The Magazine of Nature’s Fare Markets | 28
EXPERT
s r e Answ
with Dr. Jen
Q Dear Dr. Jen,
I have heard that there is a concern over antibiotic-resistant bacteria and the overuse of antibiotics, but I get prescribed one every spring when my allergies or a cold becomes a sinus infection. Do I need to worry about this? —C.S., Abbotsford
Studies have shown that allicin, a component in garlic, exhibits antimicrobial activity.
A
By the end of the Second World War, penicillin, the first pharmaceutical antibiotic, was nicknamed “the wonder drug.” Since then, antibiotics have saved millions of lives. However, only a decade after this major advance came the onset of antibiotic resistance. In as early as the 1960s, methicillin-resistant Staphylococcus aureus (MRSA) was identified, and since then resistance has been seen to nearly all antibiotics that have been developed.
But, there is new promise found in the traditional field of herbal medicine. Constituents in certain plants show broad and significant antibacterial activities against pathogenic bacteria, and even antibioticresistant bacteria including MRSA. Oregano (Origanum vulgare) contains carvacrol, a potent phenol that inhibits microbial growth, is an antioxidant, and has shown to have preclinical anticancer activity.
Oregano contains carvacrol, a potent phenol that inhibits microbial growth.
Garlic (Allium sativum) has a powerful active antibacterial component named allicin, which has been shown in studies to exhibit antimicrobial activity at low concentrations against several pathogenic microorganisms like E. coli and Staphylococcus aureus. Horseradish (Armoracia rusticana) is recognized as a non-prescription medicine for upper respiratory tract infections by the German Commission E. This condiment is known for the antimicrobial benefits of its isothiocyanates (ITCs) and for helping eliminate the oral bacteria responsible for bronchitis and coughs.
DR. JENNIFER BRIX is a naturopathic doctor, health educator for Natural Factors, and public speaker with a passion for empowering her patients to achieve optimal health. Dr. Jen has special expertise in treating digestive complaints, hormone imbalances, and brain-related health conditions. She has a busy active practice at Brix Wellness Clinic in Kelowna, BC.
29 | March/April 2020
With antibiotic resistance becoming a greater concern to doctors and patients alike, scientists are looking to nature when developing new medications. With new clinical findings, there is hope that more natural based medicines will be viewed as effective in providing antibiotic activity without the encouragement of the antibiotic resistance crisis we are trying to work our way out of.
NEW
GOOD STUFF IN-STORE BAKED GOODS
FRIDGE
Queen St. Bakery Bread
Maison Riviera Coconut Kefir
Delicious gluten-free breads that are elevated with unique ingredients like white bean, millet, charcoal, and grape skins. They taste and act like conventional bread.
Kefir is an amazing fermented drink that is fantastic for digestion— now even more fantastic in this dairy-free coconut milk version. It has a great slightly tangy taste, smooth texture and is a great addition to smoothies or cereals, or on its own.
SNACKS
Mid-Day Squares These raw superfood squares are perfect for that 3pm energy drop or when hunger hits. They are high in plant-based protein with a kick of raw cocoa and low sugar to give you a boost without the crash to follow.
NEW AT TH�
BISTRO
SNACKS
GoGo Quinoa Puffs A healthier snack option for those of us who love salty savoury treats. They have a super short list of clean ingredients and come in Sriracha, Vegan White Cheddar, and Pink Salt & Vinegar… all of which will make it hard to put the bag down.
VEGAN & MADE WITHOUT GLUTEN
Kale Pesto Flatbread MADE WITHOUT GLUTEN & KETO
Keto Lemon Zinger Bar MADE WITHOUT GLUTEN
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