THE Live well. Live organic.
LIFE
FREE
MARCH/APRIL 2022
MAKE CHANGES with Small Steps
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20
23
27
THE MAGIC OF AN AFTERNOON SNACK
DO YOU GUA SHA?
DIY ESSENTIAL OIL AROMA SPRAYS FOR KIDS
PLASTIC-FREE LIVING
So, what’s the difference between bone broth and collagen peptides? Bone broth is a fantastic general tonic to support overall health. It delivers a range of key nutrients to support overall health and is also a fantastic addition in the wintertime to nourish the body and feel your best in the colder months. Collagen can also be used as a general tonic, but it truly shines is when it is used for more specific concerns. If you want to support your sore joints, help soothe a leaky gut or improve skin health, collagen-specific amino acids will likely be very helpful.
To learn more about Collagen and Bone Broth visit Organika.com/blogs/the-o-life or scan the QR code.
organika.com
CONTENTS GOOD 5
9
Feature
Make Changes with Small Steps By: Julie Prescott
GOOD 27
to our Community
Plastic-Free Living
By: Laura Spencer
GOOD 8
Health
5 Ways to Increase Focus Using Nutrition
By: Genuine Health
9
The Magic of an Afternoon Snack
By: Lisa Kilgour, rhn
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13
Tummy Troubles: Stress & the Gut-Brain Connection
By: Vancouver Dietitians
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Spring Into Sustainable Energy For Your Body
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DIY Essential Oil Aroma Sprays for Kids
By: Jen Kossowan
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10 Ways to Make Detoxing a Daily Practice
By: Jen Casey
GOOD 11
Food
Spicy Peanut Noodle Bowl Recipe: Spicy Peanut Noodle Bowl
By: Robin
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Brunch Board
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Dip Dip Hooray
Recipe: Cauliflower Spicy “Cheese” Sauce
By: Laura Spencer
GOOD 20
Beauty
Do You Gua Sha?
By: Brianne Rempel
IN EVERY ISSUE 4 30
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NATURE’S FARE CALENDAR
FREE
Due to Covid-19 concerns, we have transitioned our Wellness Talks and Workshops to free online events.
March
Dates subject to change. Check online for event details: naturesfare.com
s e n l We y MARCH 4&5
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Getting to the Root of Hair Loss
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Mar 16
ADVICE Online appointments available now.
ANGELA WRIGHT
on Vitamins, Supplements & Personal Care Products
FREE WELLNESS TALK
Gut Check
WITH: Amber Lynn Vitale, CN PARTNER:
*All regular priced in-stock items. Cannot be combined with other discounts. Discount does not include Bistro, Fresh Food, Produce, Grocery, Floral, and Household departments. Valid on in-store purchases only.
April
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Mar 30
Garden of Life
FREE WELLNESS TALK
Boost Your Collagen Dr. Jennifer Brix PARTNER: BioSil WITH:
Spring BioSil Event
Apr 13
10am–2pm April 6 April 20 April 27
JEN CASEY
Webinar
Dates subject to change. Check online for event details: naturesfare.com
APRIL 21 & 22 • 2 DAYS ONLY
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March 10 March 16 March 24
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RELIEVES CONSTIPATION
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Great deals f! on good stuf REDUCES GAS & BLOATING
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© 2022 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.
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SUPPLEMENT ENHANCED COLLAGEN Organika Boost your immune system, brighten your skin, and nourish your joints with Organika’s Enhanced Collagen. This super powder is a clean, single-ingredient formula sourced from grass-fed, pasture-raised cattle, and it’s 100% hydrolyzed for maximum absorption. Since it’s flavourless and odourless, enjoy your daily dose of collagen-specific amino acids in water or add to your favourite juice or smoothie.
USE SUNSCREEN Raw Elements Bask in the glorious early spring sun knowing your skin is protected with certified natural sunscreen from Raw Elements USA®. Easily absorbed and rich in botanical nutrients, this is a next-generation clean sunscreen developed by a veteran ocean rescue lifeguard. Enjoy every moment outdoors—it’s even safe for reefs!
LISTEN THE JOYOUS HEALTH PODCAST by Joy McCarthy and Walker Jordan Episode 62: Healthy Habits: Why Quit Sugar and Save Our Health with Julie Daniluk Joy and Walker are joined by sugar-free activist Julie Daniluk, nutritionist and award-winning author. Julie shares how damaging sugar is for nearly every system in the body, and how it is at the root of many chronic diseases. She guides us on an approachable path instead, helping us say goodbye to sugar without feeling deprived and shares many sugar substitutes so you can still have your cake and eat it too!
Guest: Julie Daniluk
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MAKE CHANGES with Small Steps BY JULIE PRESCOT T
So, you want to up your wellness ante! We’re big believers in making small changes toward optimal health and we’re here to help.
I
nformation on how to be better, stronger, faster, happier, kinder, and calmer is all around us. But how you tailor and apply great advice to your life makes a difference to your success. Like many things in life, one size—one approach—doesn’t fit all. So, let’s talk about…
Mindset We often equate our value and how well we measure up—or don’t—to others, and can be our own worst critic. Stop it!
One small change, done consistently over time, creates a new habit. Before you know it, the new behaviour becomes ingrained and done automatically. |
March/April 2022
Embrace the way you are right now and appreciate that your very existence is a marvel. Any change you want to make toward wellness can only benefit you more. Pick one thing. Choose what you’d like to improve or change, in any realm: physical, mental, emotional, environmental, social, or spiritual. You may want to start something new or stop something that no longer serves you— like too much couch time or that glass of wine at dinner.
“You cannot change your destination overnight but you can change your direction overnight.” —Jim Rohn
Small Steps Lead to Big Change
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Where do I start?
Know why. Why is this meaningful to you? Be specific. Visualize what life looks and feels like when you are successful. Not: “I want to be fitter.” Yes: “I want to be strong and energetic to keep up with my kids.” Record it. Draw a picture. Take a photograph. Write it down or do a dream board. Display it in a strategic place where you will see it often. Create a chart or checklist to mark your daily progress.
WELLNESS DEFINED Wellness is a whole body and mind, multidimensional state—the active pursuit of activities, choices, and lifestyle that lead to a state of holistic health. Two important aspects of the pursuit of wellness: IT’S ACTIVE This is about an ongoing process and an intention to make choices that lead to optimal holistic health. IT’S INDIVIDUAL This is about self-responsibility and recognizing that everyone is different.
Change isn’t an easy, success-only journey. Expect some bumps along the way; to fall down, learn, and get back up again. Listen to your body and take small steps. Challenge yourself to make small, measurable daily changes.
• Physical: Nourishing a healthy body through exercise, nutrition, sleep, etc. • Mental: Engaging the world through learning, problem-solving, creativity, etc. • Emotional: Being aware of, accepting and expressing our feelings, and understanding the feelings of others. • Spiritual: Searching for meaning and higher purpose in human existence. • Social: Connecting and engaging with others and our communities in meaningful ways.
Consider your rhythm. Be realistic about the constraints and opportunities to incorporate a change in your life. Work with them. Find a little pocket of time into which you tuck your new habit. Commit to at least 30 days. The amount of time for a new habit to settle in depends on the degree of change and the person. A month’s commitment is a great starting point.
What will make this easier? Set yourself up for success. • Find a friend to join you in a spirit of support, healthy competition, and fun. • Organize what you need: environment, equipment, information. Consult a professional, join a class, buy walking shoes, find a place to put your yoga mat. • To break a bad habit, remove temptations.
• Environmental: Fostering positive interrelationships between planetary health and human actions, choices and wellbeing. -The Global Wellness Institute
MAKE SMART GOALS
S PECIFIC Be precise. What exactly do you want? M EASURABLE What would need to happen
to know you’ve been successful? What are the milestones along the way?
A TTAINABLE Do you have the means, ability, and time to make it happen?
R ELEVANT Does your goal realistically fit into your life?
T
IME SPECIFIC By when you want to achieve your goal? When and how much time can you dedicate to achieving it? Build in some flexibility to accommodate the unexpected.
JOIN THE
Celebrate small daily acts of wellness with us and you could win! Share your #WellnessDaysChallenge
SCAN TO LEARN MORE
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Link a new habit to an old one. • Put your vitamins by the coffee maker. • Squeeze your glutes waiting for the bus. • Walk for 15 minutes right after dinner. Schedule it. Make unbreakable dates—to walk, read, talk to a friend, go to the gym. Reward yourself. • Acknowledge and celebrate every milestone reached. • Choose an experience, like a fun outing with friends. Not candy if you’re trying to lose weight, or shopping if you want to save.
TIPS Be patient and positive. Expect success to take time, effort, and focus. Successful people keep going, even when it’s inconvenient or they don’t feel like it. Pay attention to your inner voice and keep the script positive.
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Top Habits to Boost Wellness
1
Drink more water.
You need enough water to function well, physically and cognitively. How much depends on your health, activity level, and environment, or if you are pregnant or breastfeeding. Generally, every day:
Keep a glass of water by your bed to drink first thing in the morning. Put a jug on your desk and keep refilling your glass during the day. Drink a glass when you start to prep a meal (half an hour before you eat).
• Men need about 15.5 cups (3.7 L) • Women, about 11.5 cups (2.7 L)
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Tips
Eat more plants. • Stock your pantry, fridge, and freezer with fruit and veg to give you easy options.
• Put a bowl of fruit on the counter or on your desk.
• Take stairs, not elevators.
Take a multi-vitamin. If you’re eating enough whole foods, including fruits and veggies every day, great! If not, you may benefit from a daily multi-vitamin to make sure you are getting essential nutrients.
Laughter really is medicine and: • Reduces stress hormone levels;
• Strengthens your immune system; • Works your abs and diaphragm;
There is no pass or fail on this one, only lessons and adjustments to be better next time.
• Gives a more positive, lighthearted perspective; and
• Why isn’t my new routine working?
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• What do I need to make this easier or more convenient? If you pause in your new habit, that’s okay. Start again tomorrow.
• Connects you to others. Be active to find something to laugh about. Watch a sitcom or your favourite comedian on YouTube.
March/April 2022
Be kinder.
Kindness changes us, in a good way. When we think about, witness, or practice kindness, our brain releases feel-good hormones oxytocin and dopamine, giving us a natural high. If you feel low, the best antidote is to do something for someone else.
Breathe fresh air in a green space to: • Boost your immunity; • Feel calmer;
Sources www.globalwellnessinstitute.org/what-is-wellness/ www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art20044256 www.cdc.gov/obesity/downloads/fandv_2011_web_tag508.pdf
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Ask one of our Health & Wellness experts to suggest a multi-vitamin for you.
Get outside every day.
• Sharpen your focus;
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Tip
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Laugh every day.
• Provides a physical and emotional release;
What if I fail?
• Unroll a yoga mat in your living room. Stretch during your favourite TV show.
• Set a timer to get up from your desk every hour.
• Ask friends for their favourite plant-based recipe.
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• Dance during TV commercials.
• Walk. Park away from your destination or get off the bus a few stops early.
• Eat one fully plant-based meal a day.
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3
Move more.
• Improve your memory and vision; and • Live longer.
www.verywellmind.com/the-stress-management-and-health-benefits-of-laughter-3145084 www.askthescientists.com/outdoors/
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GOOD
5 Ways to Increase Focus Using Nutrition BY GENUINE HEALTH
T
he truth is that getting focused can be easy, but staying focused, even under the best possible circumstances, can be difficult. To help tackle your day and prevent you from falling far from focused, here are my five favourites:
your meals. Additionally, research shows that greens powders can help neutralize acids, decreasing your overall acidic load and contributing to improved health. Just one scoop per day brings lasting energy and focus with no crash! Add it to your smoothies, or just shake with water.
Probiotics
Omegas
When you support your digestive health you optimize your overall health. The “gutbrain” connection is real, and too often overlooked. By consuming a good quality probiotic, you will not only aid in nutrient absorption, support optimal digestion, and boost your immune system, you will also support brain health by easing brain fog, improving anxious tendencies, supporting memory, and allowing for greater focus—for adults and kids. Remember, quality is important; not all probiotics are alike.
Omegas have an incredible impact on brain function and development throughout all stages of life. In our diets, EPA and DHA are almost exclusively found in fatty fish and fish oil. While we may consume fish, most of us fall short of getting enough EPA and DHA in our diets, leaving us irritable, foggy, and unfocused. Incorporate a good quality fish oil supplement to reap the benefits of improved cognitive function, mood, and focus. Taking 1,000 to 2,000 mg of omega-3 fatty acids from fish oil daily is a good starting point.
Greens+
Water
We should be eating more greens, and most of us struggle to reach the bare minimum daily intake. Enter Greens+, 23 plant-based nutrients in powdered form to nourish and energize your mind and body. It provides a little extra insurance, working up your nutrition game and the nutritional value of
This may not be a food, but it’s still enormously useful. The body is 73 percent water, so it makes sense that when our supply is low, we don’t function properly. Even a mild case of dehydration impairs cognition. What happens to your brain when you don’t drink enough water? You
Health
We’ve all heard the saying ‘You are what you eat.’ But how does this relate to focus and mood? The foods you eat could have a significant impact on your brain and your ability to focus. Research shows the right foods can increase brain power, focus, motivation, and overall productivity by up to 20% percent. become irritable, lethargic, and distracted. To increase your focus and slay your goals, drink at least three litres of water each day—this will give your brain the power it needs to be more focused and motivated.
Dark Chocolate Dark chocolate increases the production of endorphins and serotonin in the brain, and triggers the release of dopamine. And aside from giving you bliss, dark chocolate has powerful antioxidant properties that boost blood supply to the brain, enhancing concentration and focus. It also contains magnesium, which is a natural stress reliever. A small amount goes a long way, so just have a little square to get the mood and focus boost you need. Slaying your goals has never been more straightforward, and the science backs it up: if you consume garbage, you’ll project garbage. There is no other way of putting this! The healthy mind can commit, prioritize, eliminate distractions, and conquer— and it all starts with nutrition. Load up on these favourite five—they may just be the lift your brain is looking for when struggling to stay focused and motivated.
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The Magic of an Afternoon Snack BY LISA KILGOUR, rhn
I’m not a fan of things like “dieting hacks” or absolute food truths that apply to everyone. Our gorgeous and unique bodies need understanding, not “hacking”. But, in our world of long workdays and busy evenings, there is one teeny tiny little habit that can be a game-changer for many people: the afternoon snack.
F
irst, I should explain that I don’t think we should be nibbling all day long. The “eat six small meals” idea can keep your blood sugar steadier than going long periods without eating, but it’s taxing on your digestive system and,
frankly, it’s a lot of work. Anything that takes a lot of effort is usually a short-term solution. I prefer much easier methods. To understand why an afternoon snack is my exception, let’s dive into a common day in our world: Lunch tends to be the hardest
meal to organize. Most clients I speak with struggle to find a lunch solution that can keep them going throughout their busy afternoon. Even if you manage to eat the perfect, filling, delicious lunch, you still might find your energy waning by mid-afternoon.
LISA KILGOUR, rhn is one of Nature’s Fare Markets’ nutritionists and sought-after speaker and educator who helps people heal from diverse and complex health issues. She has spoken at TEDxKelowna and is the author of Undieting: Freedom from the Bewildering World of Fad Diets. Check out the nutritionist schedule on page three and book your free appointment today at naturesfare.com. Learn more: lisakilgour.com
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As your body digests and assimilates your meal, your blood sugar slowly rises and after a few hours starts to head back down. In the afternoon, your cortisol levels are also on a natural decline. They peak around noon and start their natural progression toward evening and bedtime. But your workday doesn’t always abide by your natural energy cycles. Few have the privilege of organizing their workday around natural highs and lows of energy. Instead, you’re expected to be at the top of your game all day long, including in the late afternoon. Feeling tired or downright exhausted in the late afternoon is a common issue nowadays. If you’re dealing with early signs of adrenal fatigue or burnout, your energy is going to dip a lot around 4pm. If you’re in full-out burnout, your energy is going to crash. You might want to pull a George Costanza and curl up under your desk for a nap, but your to-do list and family obligations are calling you. Getting a jolt of caffeine from a cup of coffee or a sugary caffeinated drink will seem super-duper attractive at this moment, but that caffeine hit is going to backfire and cause a poor night’s sleep. If you make it into your car to drive home without that extra jolt, you’re probably going to be so tired that making dinner feels darn near impossible. Here’s a little secret: fast-food restaurants line main roadways for this reason exactly; they’re advertising at you, trying to convince you to let them solve your dinner problem. If you can bypass those glittering fast food lights and get home, it’s going to be incredibly tempting to open up the cupboards and dive right in. This is a common time to grab just about anything and munch away while standing in the kitchen. Do you feel like I’ve got a spy camera and I’m looking into your life? That’s because it’s the most common situation I see in my clients. And…the solution is super easy.
The Power of a 4pm Snack That energy crash is best dealt with
Avoid a 4pm energy crash by proactively having an afternoon snack. proactively instead of reactively. If you can bring up your energy and blood sugar before it crashes, then everything I described vanishes. No more fast-food temptations on your drive home. No more munching a box of crackers, bag of chips, or a handful of cookies when you get home. Your body can ignore these temptations because it’s not in a desperate state. Fast-food cravings tend to be your body’s desperate solution to a desperate situation. In a balanced state, fast-food isn’t nearly as tempting. The solution is simple: before you have that big energy crash, usually around 3:30 or 4pm, eat something. If you forget, enjoy that snack on your drive home, so you arrive home feeling better. That’s it. Just eat something. Some of the best feeling snacks tend to be naturally sweet and full of energy, like a piece of fruit or a date or two. A few squares of dark chocolate will also do the trick and they’re easy to keep on hand (my purse is usually stocked with a bar of chocolate for this moment exactly). Homemade cookies, brownies, or other healthy sweet treats are also good. But, for this to work, your snack doesn’t have to be “perfect”. It
could be those crackers, chips, or cookies that you would grab at home. But, by enjoying them proactively instead of reactively, you’ll eat fewer and enjoy them more. You’re not alone if you think this is too simple to work and that your dietary struggles are much too complex to be solved by adding a small snack in the late afternoon. And, you might be right…but from my experience, this little magical snack works for almost everyone. It’s one of those few universal solutions that are very useful in our busy and hectic world. Try it out and see how it feels. If it works for you, keep it up! If it doesn’t, that’s a-okay too. Listen to your body and see if there’s another easy solution that might be more effective.
FREE NUTRITION CONSULTATION Would you like to talk with Lisa or one of our other nutritionists about your health questions? Book your FREE 30-minute online nutrition consultation today. See the schedule on pg 3.
SCAN TO BOOK or visit naturesfare.com
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SPICY PEANUT NOODLE BOWL ARTICLE AND PHOTOS BY ROBIN
This Spicy Peanut Noodle Bowl is filling, hearty, and protein-packed. This recipe is vegan and gluten-free! It’s the perfect weeknight dinner as it can be made in 30 minutes. The sauce is smooth, gingery, and has some heat to it. It’s absolutely mouth-watering and there will be no judgement if you eat the sauce by the spoonful!
ROBIN is the creator of the blog Greens, Eggs, and Yams. Her passion is creating vegan and gluten-free foods that don’t compromise on taste. She loves being in the kitchen, creating recipes that everybody can enjoy!
G R E E N S , E G G S A N D YA M S @greenseggsandyams
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Serves 4 | 30 Minutes INGREDIENTS TOFU 350 2 2 1
NORWEGIAN Crispbread
g extra firm tofu (pressed) tbsp arrowroot starch/cornstarch tbsp avocado oil tsp garlic powder
BROCCOLI 1–2 heads broccoli pinch salt 1–2 tsp avocado oil SPICY PEANUT SAUCE 1 ½" piece of ginger 2 garlic cloves ½ cup smooth peanut butter 2 tbsp sesame oil 1 tbsp tamari 1 tbsp maple syrup 1 tsp sriracha ½ cup water juice of 1 lime
perfect as a sandwich! Try it with smoked salmon or homemade guacamole
1 pkg Lotus Foods Brown Pad Thai Rice Noodles ¼ cup green onion
DIRECTIONS 1. If your tofu isn’t already pressed, remove the tofu from the package and wrap it in a towel. Place a heavy object on it and let it sit for at least half an hour. (Note: this will obviously change the total time to make to 1 hour, so if possible, buy already pressed tofu). Once pressed, cut into small cubes. 2. Preheat the oven to 425°F. Line a baking sheet with parchment paper or a silicone baking mat. 3. Toss the tofu in starch, oil, and garlic powder. Place on the baking sheet leaving space between the cubes. 4. Chop up the broccoli into small florets. Toss in 1–2 tsp of oil and a pinch of sea salt. Add the broccoli to the same baking sheet as the tofu. Roast for 10 minutes. 5. Flip the tofu cubes. Roast 10 more minutes (or until golden brown on the outside). The broccoli needs about 15 minutes total to cook so you may need to take the broccoli out before the tofu is done. 6. While the tofu and broccoli are in the oven, bring a medium pot of water to a boil. Add the pad thai noodles. Optionally, add a splash of oil to the pot once the noodles have been added (I find this helps prevent the noodles from sticking together). Give the noodles a small stir and then follow the package instructions for cooking. 7. Prepare the sauce. Add all the sauce ingredients to a food processor and blend until smooth. If you like things on the spicier side, add more sriracha. Start with ½ cup of water to thin the sauce out but you may choose to add ¼ cup more for a thinner consistency.
SEE MORE GREAT IDEAS:
sigdalbakeri.com
8. Once the noodles are done, drain the water and add the noodles back to the pot. Then add the tofu and broccoli. Pour the sauce over the noodles and toss. 9. Dish the noodles out between 3–4 bowls and garnish with green onion. Best enjoyed fresh. the good life The Magazine of Nature’s Fare Markets
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BRUNCH BOARD
Who doesn’t love a good brunch get-together? Whether it’s for a special holiday or just “cheers” to the weekend, a board is sure to impress. One of the great things about a board is that it can be sized up or down for any number of people and adjusted to allow for any dietary preferences. It can require very little cooking; it’s mostly a buy-and-assemble thing. Here, we have gathered mostly pre-made items paired with fresh fruit and bacon. 13
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Follow this format for a winning board 1. Protein. Classic items like eggs, bacon, sausage, sliced ham, or any plant-based alternatives are great options. We used: • Bistro Egg Bites • Two Rivers Bacon • McLean Meats Country Maple Breakfast Sausages
2. Bread. Try waffles, pancakes, bagels or biscuits. We used:
4. Toppings. Think syrups, spreads, jams, and nut butters. We used: • Everland Organic Maple Syrup • Spread’em Chives & Garlic Cream Cheeze
5. Fresh fruit. Organic, of course! We used: • organic strawberries, raspberries and blueberries
6. Yogurt with toppings like granola, nuts or
• True Taste Cafe “Buttery” Grain Free Waffles
seeds. There are so many amazing plant-based yogurt choices too.
• Little Northern Bakehouse Gluten Free Bagels
We used:
3. Something sweet. Choose various pastries or baked goods.
• Maison Riviera Vegan Delight Raspberry and Blackcurrant
We used:
• GluteNull Quinoa Granola
• Bistro Coffee Break Muffins
This is a great time to showcase your nicest serving and display dishes. And don’t forget spreaders, spoons, and napkins. When building the board always start with the star of the show, or largest items first. In this case we went with waffles. Then we placed the bowls of spreads and syrups. Lastly, we filled in the spaces with fresh fruits, granola and remaining items.
OMEGA-3 FREE RUN EGGS
OMEGA-3 SMART EGGS FREE RUN & ORGANIC FREE RANGE Our hens live in a Swiss aviary environment that allows space to scatch, dust bathe, and lay eggs in private nesting areas, and they can move freely within barns— from floor, to roosting areas, and perches.
PRODUCED BY HENS FED 100% GRASSES AND SEEDS NO ANIMAL BY -PRODUCTS NO ANTIBIOTICS NO SYNTHETIC YOLK COLOUR INGREDIENTS CERTIFIED HUMANE
OMEGA-3 FREE RANGE ORGANIC EGGS
PRODUCED BY HENS FED 100% ORGANIC GRASSES AND SEEDS NO ANIMAL BY-PRODUCTS NO ANTIBIOTICS NO SYNTHETIC YOLK COLOUR INGREDIENTS NO HERBICIDES OR PESTICIDES CERTIFIED HUMANE CERIFIED ORGANIC NON GMO
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CAULIFLOWER SPICY “CHEESE” SAUCE INGREDIENTS 1 small cauliflower head 1/3
cup soaked cashews, (1 hr. in hot water)
¼ tsp garlic powder 2 tbsp nutritional yeast 1 tbsp water 1 tsp lemon juice 2–3 slices pickled jalapeño peppers salt to taste
DIRECTIONS
DIP DIP HOORAY BY LAURA SPENCER
This sauce is perfect as a dip, as the main sauce for mac and cheese, or to pour over broccoli or anything else you would like to serve it with! LAURA SPENCER is one of Nature’s Fare Markets’ vitamin specialists and a passionate foodie. She believes we can be as happy, healthier, and fulfilled as we allow ourselves to be. As a certified Holistic Nutritional Consultant, she works with people to help them achieve a healthy lifestyle by focusing on modifying behaviours and eating habits that are not working. 15
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1. Add about 1½ cups of water to a medium saucepan and bring to a boil. Add cauliflower to a steam basket and steam for 8 minutes or until cauliflower is soft when you insert the tip of a knife. 2. Transfer cauliflower to a food processor and add all of the other ingredients. 3. Process all ingredients for about 3 minutes or until you have a saucelike consistency. 4. Taste, and adjust flavours if you would like. 5. Serve immediately. This sauce will keep for about two days.
bonfirenutrition.ca |
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Health
be all around us these days, and the effect of stress on our body is measurable as it: • Increases heart rate and blood pressure; • Releases hormones such as cortisol; • Reduces blood flow to certain organs; and • Slows digestion. Causes of stress are known as ‘stressors’ and stressors vary widely from person to person depending on their individual tolerance. Stress can include everything from major traumas to seemingly average things like busy schedules or sitting in traffic. Stress increases sensitivity in your gut and can cause your brain to become more aware of body sensations. Chronic stress can also change the types and amounts of bacteria in your gut, activate an immune response, and result in hormonal changes.
Tummy Troubles STRESS & THE GUT-BRAIN CONNECTION
• Yoga; • Cognitive-behavioural therapy (CBT); • Mindfulness training; and • Gut-directed hypnotherapy.
BY VANCOUVER DIETITIANS
D
id you know there are more nerve cells in your gut than there are in your spinal cord? In fact, there are over 500 million neurons that connect the brain and the gut! Many people even refer to the gut as the “second brain”. This brain-gut connection is bidirectional, meaning that your brain sends signals to your gut and your gut sends signals to your brain. Have you ever felt “butterflies in your stomach” or “gone with your gut” to make a decision? This is the
All this to say, reducing stress in your life can have a huge impact on your digestive health! In fact, several stress management strategies have even been clinically proven to be helpful for improving digestive disorders such as irritable bowel syndrome (IBS), including:
brain-gut connection at work! If you experience digestive troubles and have already tried making changes to your diet, such as changing from regular cow’s milk to a2 Milk™ but still have residual symptoms, it may be time to consider the brain-gut connection. Stress is a common trigger for digestive symptoms, which is why many people often complain about needing to use the washroom just before a competition or presentation! Stress seems to
Even if you don’t have a digestive disorder, reducing stress in your life will have a huge impact on your overall health including your digestion. Many people find that being physically active helps to reduce stress—even just a short walk can do the trick! Other strategies to reduce stress may include deep breathing, meditation, journaling, or talking to a trusted friend or family member. Whatever works best for you, use it! If you’re having difficulty with reducing your stress, we strongly recommend working with a therapist to identify stressors in your life and ways to manage stress, as they are invaluable resources in this area.
ALEXANDRA INMAN and STEPHANIE DANG are Registered Dietitians and have partnered together to create Vancouver Dietitians with the hope of sharing their passion for nutrition and health with others. They provide evidence-based nutrition information, resources, and support in order for you to attain your individualized nutrition goals. “Let us help you reach your nutrition goals by empowering you to make healthy choices and nourish your body with nutritious foods!”
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Health
Spring Into Sustainable Energy For Your Body Feeling tired, like tired-all-the-time tired? Health and energy depend on each other. So why is it that many young and healthy adults feel the need to reach for high-sugar, energy shots, or caffeinated drinks multiple times throughout the day?
T
he reality is that many social and environmental forces are contributing to the modern health issue of low energy and are pushing many toward the need for stimulants, keeping them in the cycle of short-term energy and then long-term crashing. • The Multitasking Myth: Lives are more hectic these days, and dare we say we make them more hectic than they need to be. Our juggling of work, home, digital, and social lives is filled with demands which most glorify as “multitasking”. Despite what we might believe about our talented abilities to multitask, research shows that we are
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not that great at it. Mental demands add up and begin to take their toll, increasing stress and exhaustion which in turn makes us more vulnerable to other energy sucking patterns. • No Movement Means No Energy: When we move our bodies, we not only decrease the mental stress with the release of endorphins, we actually promote our bodies to properly rest once we relax. Alternatively, sitting around and being inactive is an incubator for fatigue. But it is very hard for someone who is mentally exhausted to push through and be physically active. It is a cycle that in the end leads to less and less energy.
• Poor Sleep: So many factors can contribute to a bad sleep. Digital devices, lack of time spent outdoors, lack of exposure to natural light, overall stress— these all disrupt our innate need for sleep and natural circadian rhythms. • You Feel What You Eat: Here’s the daily dilemma: fatigue drives choices for calorie-dense, nutritionally-inferior foods that make us feel worse! High-fat, highsugar “comfort foods” give a (very shortlived) energy and mood lift, but the day after consuming these foods, our mood is lower and tends to be prone to negativity.
So, how do you get more energy? 1. Eat the rainbow. Focus on eating as many high-density nutritional foods and supplements that you can. Bright and colourful fruits and veggies help the body create more energy. Load up on the rainbow while in the produce section and pick up a high-quality greens supplement. Supplements are easy to include in your busy day and help make sure you are getting your base needs. 2. Stay hydrated. Hydration is key to keeping all functions of your body working at optimal levels—especially those that help create energy and focus. Set a daily goal, find a bottle you love, and get sipping.
3. Get some quality sleep. Turn off the devices about 30 minutes before bed, keep the lights low, sleep in a cool and completely dark room, and if needed come in and chat to us about some natural sleep supplements. 4. Get moving. Set small daily goals to help build more movement into your day. If you work in an office setting, set an alarm so that every hour you pause and stretch, walk up and down the stairs, or do a set of 20 squats. Dance in the kitchen as you make dinner at the end of the day or do a relaxing yoga session before bed. Any movement is better than none.
5. Say no. This one is surprisingly the hardest for some to achieve. Say no to extra commitments that you are not fully invested in, limit your social media time, and try to break the habit of multitasking by planning out your schedule for the day.
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Beauty
Do You Gua Sha? BY BRIANNE REMPEL
The latest skincare obsession promotes movement of stagnant energy, called chi, and encourages lymphatic flow. Similar to a dishwasher, your lymphatic system collects interstitial fluids from beneath your skin, cleans them, and sends them back into your bloodstream.
BRIANNE REMPEL is just as passionate about clean beauty and skin care as she is about self-growth and kindness. As our health and beauty specialist, Brianne helps us select plant-based personal care products that are eco-friendly yet effective, and she trains our team members so you can make the most of your skincare regime. Brianne brings 20 years of retail experience, where she enjoyed the chance to positively impact store culture and perfect the workplace hug.
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S
o what is gua sha?! Gua sha (pronounced ‘gwa sha’) is an ancient Chinese technique that is used to stimulate your body’s natural healing process through the improvement of blood circulation and lymphatic flow. The term gua sha is derived from two separate words: gua, which means to ‘scrape’ or ‘rub’ and sha, which translates to ‘redness’. Gua sha is performed using a gua sha tool, often found in the form of a flat stone. Gua sha stones come in various shapes to help fit the curvature of your face, and have different healing or balancing properties. You can perform gua sha every morning, every evening, or only once a week. The benefits can be visible after one massage, so you can imagine getting even better results if you are consistent with adding this massage to your regimen. The idea is to have fun learning how to use your tool and exploring the different techniques while practicing some selfcare.
Benefits of Gua Sha • Helps with the cellular repair and regeneration process • Improves blood circulation • Helps with lymph drainage • Brightens and tightens the skin
GUA SHA MASSAGE
• Reduces inflammation • Enhances healing time for the skin • Improves overall skin condition • Treats headaches, migraines, and muscle pain *Bri’s Tip: Keep your stone in the fridge or run it under cold water before massaging for a soothing, cooling effect during the massage.
Gua Sha Cautions • Do not perform gua sha massage on areas you have botox or fillers. • Pregnant women should not do gua sha massage as it can stimulate certain acupressure points. • Do not do on bare skin; your skin must be adequately lubricated. • Use gentle pressure only. Using too much pressure can result in bruising or breaking of the fragile capillaries in your skin. • Do not perform if you are on blood thinners or other medication that affects your blood.
PREPARE 1
CLEANSE
Cleanse your face and gua sha tool. 2
OIL
Properly lubricate your skin with a facial oil. This will allow the tool to glide gently across your skin without any tugging or pulling. *Bri’s favourite facial oil to use is Loa Skin Beauty Elixir. It’s infused with 15 powerful botanicals and omega-3 and -6. It’s available along with the coordinating gua sha stone in the personal care department at Nature’s Fare Markets. 3
LYMPH DRAINAGE
Start and end your massage with this lymphatic drainage technique. Perform 3 strokes from right below your ears down to the base of your neck and repeat on the opposite side of your neck. This is the only time you will do downward strokes. Now that you have opened the lymph nodes, you can begin your gua sha massage.
TECHNIQUE Hold the stone at a 20° to 45° angle. Maintain a light pressure; do not tug or press hard. Repeat each single stroke five times before moving on to the next stroke. Strokes are upward and outward only, going toward the lymph nodes located near your ears and below your jawline. It is helpful to give a slight wiggle at the end of each stroke before lifting the tool to deposit the lymph fluids.
There are many different types of gua sha tools in a range of formats, shapes, and materials. Bri’s favourite is the Loa Skin Antigravity Gua Sha tool made from obsidian. The unique addition of a curved comb edge allows for a deeper targeted treatment where desired. It pairs perfectly with Loa Skin Beauty Elixir. Find them in the personal care department at Nature’s Fare Markets. 21
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MASSAGE 1
NECK
flat edge Begin at the base of your neck and move upward in a fluid motion toward your hairline. Do the sides of your neck up toward your ears; then do from your collar bone up toward your jawline. 2
JAW
notched edge Begin on the right side of your face, start from the centre of your jaw, and move up and outward along your jawline until you reach your ear. 3
CHEEK
comb edge Place it on your cheek beside your nose and gently glide out and upward until you reach the ear. 4
UNDER EYE
notched edge Place it against your upper cheek bone and lower eyelid area. Use very gentle strokes to glide outward from your inner eye and upward toward your temple. *Be extra careful with the delicate skin around your eyes. 5
BROW
notched edge Begin where your brow bone meets your nose and gently stroke along the brow bone and upward to the temple. 6
FOREHEAD
comb edge Stroke from the centre of your forehead up toward your hairline. Do the same motion above your brow to your hairline. Once you have completed massaging one side of your face, repeat the process on the other side. Finish with downward strokes from the base of your ears down the neck on both sides. Hydrate with a glass of water and enjoy your glow!
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GOOD
Health
DIY Essential Oil Aroma Sprays for Kids BY JEN KOSSOWAN
If you’re an essential oil lover, aroma sprays are lovely to have on hand and they’re incredibly easy to make at home. They’re really just a combination of three basic ingredients: water, essential oils, and an emulsifier like witch hazel or alcohol. These two sprays, Sleepy Time and Focus, are great for the whole family, including the kids.
SLEEPY TIME SPRAY
Great for: quiet time nap time meditation and yoga practices bedtime any other time when calm is beneficial
HERE’S WHAT YOU’LL NEED 2 fl. oz. glass spray bottle 12 drops lavender essential oil 8 drops sweet orange essential oil 6 drops marjoram essential oil 4 drops cedarwood essential oil water witch hazel or alcohol
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. 23
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mamapapabubba.com |
mamapapabubba
FOCUS SPRAY
Great for: home learning instrument practice virtual classes homework times any other time when concentration is beneficial
TO MAKE AN ESSENTIAL OIL SPRAY 1. Start by adding the essential oils to your glass spray bottle. 2. Carefully add water until the bottle is approximately 2/³ to ¾ full. 3. Top off the bottle with witch hazel. 4. Secure the spray top tightly and shake well.
HERE’S WHAT YOU’LL NEED 2 fl. oz. glass spray bottle 8 drops sweet orange essential oil 6 drops lemon essential oil 6 drops grapefruit essential oil 6 drops spearmint essential oil 4 drops cedarwood essential oil water witch hazel or alcohol
Use the essential oil sprays by misting in the air or lightly spraying linens, being mindful of little eyes, of course. Beginner tip: If you’re new to essential oils and still building your collection, several companies offer pre-made essential oil blends intended for calm, concentration, and the like. These blends contain several different essential oils all in one bottle and can easily be turned into aroma sprays. Just be sure the blends contain kid-safe oils if using the finished sprays around children.
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Health
10 Ways to Make Detoxing a Daily Practice BY JEN CASEY
When the weather gets warmer and we come out of winter hibernation, we often feel the need to do a cleanse, or detox. We crave the feeling of cleaning out, fresh starts, and lightening up. The definition of detoxification is to remove toxic substances or qualities, which is what we essentially do to prepare for a new season. We detox around our home, our closet, our car, and often our diet. It feels great and leaves us with new motivation to set new goals and intentions. What we fail to remember is that we can keep the “clean out” momentum going by making detoxing a daily practice. Who says we have to wait until spring? After all, a healthy body, mind, and environment require attention 365 days a year. When we get too comfortable in any of these areas and overindulge, or fail to nurture what is most important, we start to feel symptoms like headaches, sluggish digestion, respiratory problems, rashes, hormone imbalance, brain fog, and lethargy. These arise from toxic overload—an abundance of chemicals we are continually consuming, slathering on, and breathing in. Many chemicals, even though they might be used in small amounts, can add up if they are being used on a daily basis.
JEN CASEY is a Certified Nutritional Practitioner with Bite Club Nutrition. She focuses on holistic, diet-free approaches to weight loss and balancing hormones through nutrition and lifestyle. Book a free 30-minute online nutrition appointment with Jen or one of our other nutritionists at naturesfare.com biteclubnutrition.ca 25
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Detox Daily
We can be proactive with our health and wellness by reducing the amount of toxins in our internal and external environment, before symptoms arise. Here are 10 ways to make detoxing a daily practice, every day of the year.
CLEAN UP YOUR BEAUTY PRODUCTS: Your skin is your largest organ and what you slather on matters. Swap out any products you use daily (think toothpaste, cosmetics, cleanser, hair products, and moisturizer) for ones free from parabens, dyes, BPA, sodium laureth sulfate, petrolatum, and fragrance.
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CLEAN UP YOUR HOME AIR: Indoor air quality can sometimes be worse than outdoor air. Vacuuming and dusting regularly, opening windows, and keeping an abundance of house plants around can help clean up the air you breathe at home. Swap air fresheners and scented candles for pure essential oils and beeswax or soy candles.
SHOW YOUR LIVER SOME LOVE: Your detox organ, the liver, needs love too. Include fresh cruciferous veggies like broccoli, Brussels sprouts, cabbage, cauliflower, and kale, plus antioxidant-rich foods like citrus fruits, dark berries, leafy greens, pumpkin, squash, and bell peppers. Set a fibre and water goal each day to help flush, and try to incorporate fresh herbs or herbal teas into every meal.
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DITCH WHAT NO LONGER SERVES YOU: In place of a “Bucket List”, try a “Forget It”, or “Let It Go” list. Who and what we surround ourselves with can be toxic to our mental health and cause unwanted stress. Once you recognize what these contributors are, be okay with saying “no”.
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READ THE NUTRITION LABELS: Make a point to turn around every product you buy so you can read the ingredients before you bring it home. Watch for added sugar and ingredients you cannot pronounce, and also look for positive signs like fibre content and whole food ingredients.
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CLEAN UP YOUR CLEANING PRODUCTS: Pantry staples like lemons, vinegar, baking soda, olive oil, and eucalyptus make the best nontoxic cleaners. Focus on unscented laundry detergents, and swap out dryer sheets for felt dryer balls. You can add a drop of pure lavender or tea tree essential oil to the ball to naturally freshen up clothes.
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MOVE EVERY DAY: Movement helps our blood flow, helps the toxins in our body find their way to our liver for processing, and keeps our stress levels down. If you can’t commit to larger, sweaty workouts, aim to move every day with short outdoor walks, stretching, and deep breathing to help clear toxins through the lungs.
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DECLUTTER YOUR MIND: Your thoughts can be toxic—from negative self-talk, to judgement, guilt, stress, and false beliefs. Try implementing a 5-minute daily journaling practice to set intentions and affirmations. Just before sleep, declutter your brain from the day with a “brain dump”, spending a few minutes clearing your thoughts and freeing yourself from the day’s events. A good sleep hygiene practice is to avoid checking emails, scrolling through social media, or watching television before bed.
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REDUCE STRESS BY CREATING YOUR ROUTINE: There is nothing more toxic than added stress in your life. As humans, we like rhythm and routine. When we “wing it”, we can feel unorganized and scattered. This can lead to busy thoughts at night that prevent us from getting quality sleep, and it can contribute to unhealthy eating habits. As a Holistic Nutritionist and Healthy Habit Coach, I encourage you to make a simple weekly meal plan, set a couple of micro goals for yourself, and create a routine that will reduce, not contribute to, added stress in your life.
SCRUB AWAY THE TOXINS: Start a daily dry brushing practice, which helps to move toxins from your toes up to your lymph nodes for processing and detoxification. Add a gentle body exfoliant once a week (you can make one from sugar, coconut oil, and coffee grounds), to help slough off dead skin and open up your pores.
GOOD
to our Community
Plastic-Free T Living
here are over 85,000 chemicals currently being used in an array of commercial products from paints to cosmetics. But only a handful have been properly studied to know their full impact on our health. Most of the time, chemicals are innocent until proven otherwise, and even though the future results could be incriminating, they often find shelter in the “dosage” prerogative, meaning these now “harmful chemicals” are only harmful if used in high quantities.
BY LAURA SPENCER
It is the season for all things detox, and therefore time to take a closer look into how we can bring this practice beyond our bodies and into our homes.
But the information available regarding the accumulative effects of use over time or interactions between chemicals in our bodies is small—not to mention the regulations and laws on this topic are still dismal, leaving consumers to rely on the trust they put on certain brands, retailers, or their own research. But it is not all gloomy and worrisome; there are proactive choices and changes you can make to reduce your exposure to harmful chemicals. One of the ways chemicals are being introduced into our everyday life is through plastic. It was after World War II that the production of plastic and the variety of its convenient uses started to inundate our homes and lifestyle habits. These everyday chemicals are literally everywhere, and it takes a trained eye and a strong will to eradicate their effect and limit their use in our homes. Let’s take a look at the most common ones.
LAURA SPENCER is one of Nature’s Fare Markets’ vitamin specialists and a passionate foodie. She believes we can be as happy, healthier, and fulfilled as we allow ourselves to be. As a certified Holistic Nutritional Consultant, she works with people to help them achieve a healthy lifestyle by focusing on modifying behaviours and eating habits that are not working. 27
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bonfirenutrition.ca |
bonfirenutrition
PHTHALATES
Colourless and odourless, these are added to plastic to make it pliable and soft in the same way that they are added to cosmetics to make their fragrance last longer. These chemicals are easily transferable by heat, agitation, or prolonged storage.
BISPHENOL A (BPA)
This is used in the production of polycarbonate plastic, which is used to make hard plastic items such as reusable water bottles, baby bottles, and food and storage containers. It is also used as a protective coating on metal equipment, food cans, and in non-stick coating.
FLAME-RETARDANTS
Not a plastic compound per se, but certainly a chemical that is widely present in our homes as it has been steadily added since 1970 to furniture, mattresses, carpets, computers, and even children’s clothing to, as its name states, slow down the propagation of fire.
PESTICIDES
It would be impossible to talk about toxins as chemicals without talking about pesticides. Pesticides are man-made synthetic substances in several categories such as insecticides, herbicides, fungicides, wood preservatives, and garden and house chemicals. These substances have been studied and known to have a negative effect on human health, especially when it comes to endocrine and reproductive health. All of the chemicals mentioned above are known to be endocrine disrupting chemicals (EDC) that enter our bodies when we breathe, ingest, or absorb them through the skin. EDCs can mimic the very detailed
ONE OF THE WAYS CHEMICALS ARE BEING INTRODUCED INTO OUR EVERYDAY LIFE IS THROUGH PLASTIC. communication that our natural hormones deliver to the body, which in turn causes an interference in how our hormones carry out their specific functions. Our bodies can only process a limited amount of chemicals, and once that threshold is reached we begin to see disruptions in our health, as they inhibit the proper function of organs and tissues. And even though we all respond differently to these chemical exposures, it is important for everyone to limit them in our lives.
Water quality matters: Regularly change the water filter in your fridge or other devices. Avoid drinking water that has been stored in plastic.
In the Kitchen
What Can You Do? While the overall message about chemical exposure is a scary one, with small lifestyle changes you can make a big impact in reducing your exposure.
Diet Cilantro: Coriandrum sativum has been linked to helping detoxify the body from heavy metals. It has also been studied regarding the reduction of pain and inflammation in the body.
Avoid drinking water that has been stored in plastic.
Protein: Consuming proper amounts of protein, which can be plant- or animal-based, is key for immune system functioning. Protein helps regulate the immune system by assisting with the production of antibodies and also with the activation of specific white blood cells that in turn help fight and clear abnormal cell growth.
Broccoli and cruciferous vegetables: Cauliflower, radish, kale, Brussels sprouts, watercress, and cabbage are rich in metabolites such as glucosinolates and S-methylcysteine sulfoxide. These have been linked to anti-cancer properties, antioxidant effect, improved estrogen metabolism, and heart health.
• Ditch the plastic food storage container. Use glass containers, silicone bags, or stainless steal bento boxes for snacks and lunches. • At all cost, avoid heating or reheating food in plastic containers. • Replace your Teflon or non-stick cookware with cast iron, stainless steel, or non-toxic cookware. • Transfer spices and food from their original plastic bags to glass or stainless steel containers. • Replace plastic water bottles with stainless steel or glass options. When possible, avoid plastic straw inserts. These are a few examples of how to inexpensively make sustainable changes that can help you reduce the chemical load you and your family are exposed to daily. Little, consistent steps can generate great results.
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