The Good Life - Medicinal Mushrooms

Our calendar MARCH & APRIL 2024

LET’S TALK: SUPERFOODS

Why Mushrooms are the ‘it’ Ingredient

Find out from renowned mycology expert Dr. John Holliday what makes mushrooms such an effective superfood, plus learn how to ‘pick’ mushrooms for your personal health needs.

WHEN & WHERE : March 5 | Online

SALE

Wellness Days Sale

Get ready for spring with savings on head-to-toe wellness. Stock up on essentials your whole body will love. Save 15% on all regular priced items when you spend $25 (before taxes).

WHEN & WHERE: March 7–9 | All stores

DIY WORKSHOP

Energy Bites

We’re crafting energy-packed protein balls that taste delicious and will sustain you for work or play!

Tickets are $10. Save your seat via Eventbrite.

WHEN & WHERE : March 13 | Kamloops

DIY WORKSHOP

Elevate Your Skincare Routine

Discover how to create a spa-like experience at home and perfect your skincare routine while saving both time and money.

Tickets are $10. Save your seat via Eventbrite.

WHEN & WHERE : March 14 | Kelowna

MORE EVENT DETAILS: naturesfare.com/upcoming-events

The health and well-being of our customers is central to our mission. We believe that learning how to live your healthiest life should be accessible to everyone. That’s why our Wellness Talks are made available for free to everyone.

Dates subject to change.

Marketing Director Stephanie Thatcher

Content Manager Chantelle Nuttley

Creative Director Janna Payne

LET’S TALK: HEALTHY AGING

Unlocking Vitality

Join naturopathic doctor Jennifer Brix to learn if berberine is the solution for excess weight, waning energy levels and sleep disturbances.

WHEN & WHERE :

March 19 | Kamloops March 20 | Kelowna

March 21 | Online

DIY WORKSHOP

Spring Cleaning with Natural Products

Say goodbye to harsh chemicals and learn to create cleaning solutions using simple, natural ingredients.

Tickets are $10. Save your seat via Eventbrite.

WHEN & WHERE : April 10 | Kamloops

LET’S TALK: DIGESTION

3 Steps to Better Gut Health

Ready to reach a healthier weight and leave bloating behind? Find out from CEO of VITALITY Cheryl Grant which foods, supplements and detox tips can help!

WHEN & WHERE :

April 16 | White Rock April 17 | Langley

April 23 | Kamloops April 24 | Vernon

April 25 | Penticton

LET’S TALK: HYDRATION

Give Your Beverage a Boost

Delve into electrolytes and how to choose the right hydration solutions for your needs with Stephanie Lannon, Organika Wellness Educator.

WHEN & WHERE : April 23 | Online

Missed an event?

Check out our YouTube channel to catch up. @naturesfaremarkets

Copy Editor Marilyn Fransen © 2024 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.

GOOD STUFF

Take a Chill Pill

This is the ultimate solution to feeling less on edge and more in control of your well-being. With powerful, research-proven ingredients like saffron, ashwagandha and passionflower, this incredible supplement enhances your body’s resilience to stress, ensuring a calm and restful state even on your most challenging days. Say goodbye to anxiety and embrace a life filled with serenity.

Genuine Health Stress

Made in BC

Blood Sugar Balancer

Studies have shown that berberine may have an impact on key health concerns, such as glucose metabolism, triglycerides, total cholesterol and LDL cholesterol. And this advanced LipoMicel technology is taking it to the next level! The liquid micelle matrix ensures a highly stable delivery system, making it the most effective form of berberine out there.

Natural Factors Berberine LipoMicel

PERSONAL CARE

Your Spring Reset Button

Don’t overlook castor oil pack treatments when planning your spring detox! Castor oil is a powerful, naturally-sourced oil with countless benefits for your skin, hair and overall health. Incorporating castor oil packs into your wellness routine can help reduce inflammation, improve lymphatic drainage, detoxify the liver and promote relaxation in the digestive system. These packs come in various sizes to cater to your needs and are crafted with an inner layer of organic cotton flannel, with a polypropylene external layer providing a sustainable and mess-free alternative to DIY options.

Queen of the Thrones Castor Oil Packs

SUPPLEMENT

SUPPLEMENT

Fight Stress & Fatigue

Mushroom Allies for Grounded Vitality

Written by Jerry Angelini, ms

Stress has turned into the status quo for many of us. People report feeling ‘wound up’, ‘under pressure’, ‘overwhelmed’…we have many names for it. The world around us presents us with expectations, requirements and demands. Yet we can, to a certain extent, decide how we wish to respond. The human body comes hard-wired with a stress response also called the fight or flight, freeze or faint response. It is a combination of our sensory nervous system coupled with the sympathetic and parasympathetic nervous systems and our adrenal system. It’s fairly complex but let’s simplify it.

In order to ‘feel’ stress we first need to interpret some kind of sensory information as potentially threatening. 10,000 years ago, it was usually a bear, tiger or other large predator. In today’s world it could be a car careening toward you, a stack of bills, the threat of physical or emotional harm or even familial discord. We perceive the threat and interpret it along a continuum from immediate and critical down to irritating and chronic. It is important to realize that even low-grade stressors can be problematic if they continue for prolonged periods.

Stress and an engaged sympathetic nervous system can have far-ranging negative physical and emotional effects, including but not limited to: digestive distress and impairment, difficulty falling asleep and/or interrupted sleep, decreased cognitive functioning, increased startle response, decreased energy and vitality, cardiovascular impairment and decreased immune functioning.

Since most of us experience stress at various points in our lives, coping skills and interventions can be a cornerstone for a long and happy life. Aside from some of the triedand-true coping skills like meditation, tai chi, yoga and mindfulness practices, we can add cognitive retraining, mild to moderate physical activity and participating in hobbies that are creative, positive and lighthearted. Regarding supplements and substances, there are many adaptogens that can support calm, peaceful feelings while also supporting gentle energy.

There are four mushrooms with the potential to support our bodies in coping with stress and managing its potential negative impacts. Reishi, cordyceps, lion’s mane and turkey tail are four popular mushrooms in the natural wellness community.

Reishi

My favourite adaptogenic mushroom is Reishi. Reishi has been used for centuries in Traditional

Lion’s Mane

Chinese Medicine (TCM ) formulas.

One major function in TCM is to ‘calm the shen’, one of the ‘three treasures’ and roughly translated to mean ‘the spirit’. Some consider it to incorporate our mind and body. The important part is that it is calming and soothing. Another function of reishi is that it tonifies kidney yin, roughly translated to denote our underlying constitutional energy. The numerous research articles studying the impact of reishi indicate that it is calming while also gently energizing, especially energy associated with endurance. Reishi is the epitome of a substance that helps our bodies cope with stress.

Lion’s Mane

Lion’s mane is an increasingly popular mushroom sometimes referred to as the Smart Mushroom. Human clinical trials have reinforced its beneficial impact on cognitive function, memory and mood. Under stressful conditions, our cognitive functioning can fall. Having a mushroom that directly supports cognitive function and balanced mood seems like a strong ally for stressful times. Lion’s mane also supports optimal intestinal immune responses and feeds our friendly intestinal microflora. As we learn more about the gut-brain connection, keeping our digestive tracts happy appears to impact our overall mood beneficially.

Cordyceps

Cordyceps is another mushroom that can be considered a support during stressful times. Cordyceps

is the revitalizer. It supports graceful breathing, increased oxygenation, muscle function and athletic performance. Cordyceps has an immediate and experiential beneficial impact on energy and vitality. Especially for people who shut down when feeling overwhelmed, cordyceps can be used by itself or used with reishi to experience a full range of immediate and day long energy, calm spirit and revitalization of our constitutional energy. The increased energy from cordyceps can be the catalyst to starting a daily walk, gentle stretching, yoga or gym practice.

Turkey Tail

Turkey tail is our go-to mushroom for immune system optimization. Supporting an engaged and balanced immune response becomes important because chronic stress can depress our immune functioning. With the ease and speed of local and international travel, we have seen the transmission of airborne pathogens increase dramatically compared to 100 years ago. We want to consider methods and interventions that will support immune functioning. Turkey tail has the added benefit of supporting our intestinal probiotic microflora. Again, an optimally functioning digestive system and a balanced intestinal immune response can Cordyceps

Jerry Angelini, ms is the head of Education at Host Defense Mushrooms and mushroom expert extraordinaire. He has been teaching and speaking on anatomy and physiology, herb-drug interactions, and psychology for over two decades and holds numerous certifications and post-graduate credentials.

beneficially impact our minds and the rest of our bodies.

Whether you decide to focus on a single mushroom species like lion’s mane or look for a formula containing two, three or more mushrooms, here are a couple of purchasing tips. Look for products that have been tested by third-party labs in the US or Canada for efficacy, safety and purity. Counterfeit products on large distribution websites have been on the rise, so purchase from trusted, local stores that get their stock from the source. And remember that holistic approaches to managing stress include diet, exercise, mental and emotional interventions. Mushrooms like reishi, lion’s mane, cordyceps and turkey tail are just one aspect of a multifaceted approach to supporting health and wellness in our day-to-day lives.

Turkey Tail

Reishi

Pasta Night

Created by Robin at Greens, Eggs and Yams

This vegan spaghetti sauce has all the delicious flavours of a classic spaghetti sauce with the bonus additions of a ton of veggies and lentils for added protein. Served over your favourite pasta, it’s flavour-packed, freezer-friendly and a bowl of pure comfort.

Vegan Mushroom

Lentil Spaghetti

Serves 4–6 | 50 minutes

⅓ cup French or red lentils

¼ cup cashews

⅛ cup olive oil

1 cup white onion, diced

1 cup carrot, diced

1 cup celery, diced

1 lb brown mushrooms, diced

2 cloves garlic

½ tsp chili flakes

1 tsp dried oregano

1 tsp dried thyme

½ cup red wine

1 can (796 mL) crushed tomatoes

1 tsp miso paste

1 bay leaf

salt and pepper

fresh parsley

pasta of choice

1. Soak raw cashews in 1 cup of very hot water for 30 minutes.

2. While the cashews are soaking, rinse the lentils. Add to a small pot and cover with water. Bring to a boil then reduce heat and simmer for 20 minutes. Drain.

3. Dice the onion, carrot, celery and mushrooms or add to a food processor and pulse until cut into small pieces. You may need to do a couple of batches depending on the size of your food processor.

4. Heat the olive oil in a large pot over medium heat. Sauté the onion for a few minutes.

5. Add the carrots, celery and mushrooms and continue sautéing for a few minutes. Add the garlic, chilli flakes, oregano and thyme and sauté 5 minutes.

6. Add the cooked and drained lentils and red wine, and simmer for a few minutes.

7. Add the miso paste, crushed tomatoes and bay leaf. Add salt and pepper to taste.

8. Bring to a slight boil and then simmer for 30 minutes.

9. Make the cashew cream. Drain the water from the cashews. Add the cashews to a high-speed blender with 1 cup of water. Blend until completely smooth. Add the cashew cream to the pot. Remove from the heat and discard the bay leaf.

10. Prepare pasta according to package instructions. Serve with the sauce.

11. Store any leftover sauce in a covered container in the fridge. This also freezes well in an airtight container for up to three months.

Robin is the creator of the blog Greens, Eggs and Yams. Her passion is creating vegan and gluten-free foods that don’t compromise on taste. She loves being in the kitchen, creating recipes that everybody can enjoy!

IG: @greenseggsandyams

Garden-inspired Treats

Created by Jen Kossowan

Quite possibly the most adorable cookies ever? Definitely. They’re delicious too… slightly crisp on the outside, soft and chewy on the inside, and perfectly sweet without being overly so. The little burst of fruitiness courtesy of the preserves finishes them off wonderfully.

Make these as a lovely addition to a children’s birthday party or a spring tea… or make them just because! (Who needs a special occasion to make delicious and adorable cookies anyway?!)

Toadstool Cookies

½ cup plant-based butter, softened

½ cup cane sugar (plus extra for rolling)

2 tbsp brown sugar, tightly packed

¼ cup plant-based milk

2 tsp pure vanilla extract

¼ tsp pure almond extract

1 cup unbleached all-purpose flour

1 cup sprouted whole wheat flour

1 tsp cornstarch

Make Coconut Grass

1 tsp baking powder

1 tsp baking soda

1 tsp salt

Decoration

½ cup fruit preserves of choice

½ cup dairy-free white chocolate chips

½ cup shredded coconut green natural food colouring

1. Put some green natural food colouring into a jar with about a ½ tsp water and shredded coconut. Secure the lid and shake vigorously until a uniform colour is achieved. Shake the coconut out onto a tray and allow to dry for 20 to 30 minutes.

Make the Cookies

2. PREP Preheat oven to 350°F. Line two baking sheets with parchment paper or silicone baking mats.

3. MIX Using a stand mixer or handheld electric mixer, cream together plantbased butter, cane sugar and brown sugar until light and fluffy (approximately 2 minutes on medium-high speed). Add plant-based milk, vanilla extract and almond extract. Mix again to combine. Add the flours, cornstarch, baking soda, baking powder and salt, and mix until evenly incorporated.

4. FORM Divide the dough into 24 even pieces. Roll into balls then roll in cane sugar to coat. Use a the flat bottom of cup to press each ball to about 1 cm thick. With the tip of your thumb, create a deep imprint in each cookie for the mushroom cap. Use your pinkie finger to create an imprint for the stem.

5. BAKE Bake the cookies on the middle rack until the edges begin to firm and the centres look slightly under-baked, about 10 minutes. The cookies will slightly puff up when baked. Allow to cool and re-press the imprints if needed.

6. DECORATE Carefully spoon fruit preserves into each mushroom cap imprint. Melt the white chocolate. Fill each stem imprint with white chocolate. Use the back of a spoon to spread white chocolate at the base of each mushroom and immediately press green shredded coconut into the chocolate before it dries. Use the end of a chopstick or bamboo skewer dipped in white chocolate to create dots on the mushroom caps. Allow cookies to cool completely before storing in an air-tight container. Enjoy!

Switch it up

Instead of melted white chocolate, try a simple frosting. Mix ½ cup confectioner’s sugar with 1 to 1 ½ tbsp plant-based milk and ½ tsp pure vanilla.

Jen Kossowan is a kindergarten and grade one teacher and a mom to two gorgeous kids. She’s passionate about education, loves a good DIY project, and can often be found in the kitchen whipping up something delicious. She started Mama.Papa.Bubba. on a whim while living in the Middle East and has been sharing recipes, activities and travels online ever since.

Learn more: mamapapabubba.com | IG: @mamapapabubba

NOTES

Xenoestrogens

The Uninvited Hormonal Disruptors

Written by Lisa Kilgour, rhn

Your skin is working tirelessly day and night. It’s a hardworking barrier, your first line of defense against the world. But here’s the thing: your skin evolved for a very different environment than the one we’re in now.

Health Canada, and most regulatory bodies, have different rules when it comes to what we slather on our skin versus what we eat. This seems reasonable since we want our food to be safe to consume. But, when you eat something, it goes through your digestive system, which is extremely discerning and decides what’s absorbed into your body and what gets kicked out through your poop. It makes sure nothing shady gets absorbed.

But when it comes to your skin, the story changes. Your skin is amazing, but it’s also a bit of a sponge, soaking up stuff from the products you use: all those lotions and creams can sneak chemicals straight into your bloodstream, bypassing the gut’s strict door policy.

Plus, it’s a bit of a ‘wild west’ out there with skin products; they’re not highly regulated, so it’s important to be as mindful about what you put on your body as what you put in it. If you don’t want to eat it, you might not want to put it on your skin.

Some of the troubling chemicals found in many topical products contain xenoestrogens, man-made chemicals that act as estrogen in our bodies.

Remember that your skin is a bit like a sponge? Well, that’s exactly how these xenoestrogens sneak in. These crafty chemicals, hidden in many daily products like lotions and shampoos, find a backdoor into your bloodstream through your skin.

Xenoestrogens

Hormones communicate information to our cells— they’re crucial messengers keeping our organs and body systems running smoothly. But when this communication gets scrambled, we see issues like hypothyroidism, adrenal fatigue and insomnia.

Sadly, xenoestrogens are abundant. These synthetic estrogen mimics are part of a notorious group known as ‘endocrine disrupting chemicals,’ and they’re everywhere.

You’ll find xenoestrogens in common sources like Bisphenol A (BPA ) in plastic containers, phthalates in both plastic products and fragrances, parabens in personal care items, PCB s in electrical equipment, dioxins in pesticides, perfluorinated compounds in non-stick cookware and triclosan in antibacterial products.

Take BPA for instance: initially developed as a synthetic estrogen, it was found in many plastic products for decades. BPA is currently out of fashion (‘BPA -free’ product labels are popular), but we still have many more xenoestrogens in our lives.

Phthalates, in particular, are popular because they make products smell pleasant. Fragrances are a common source of phthalates, added to perfumes, air fresheners, scented cleaners and detergents and anything that uses chemical fragrances. It’s also in all PVC products (like plastic toys), food packaging and often paint.

The easiest way to tell the difference between a product that uses essential oils vs. xenoestrogen-laden fragrances is by how “sticky” the scent is. The scent of a lotion with essential oils disappears after a few minutes to an hour or two. Phthalate scents stick around for hours or even days! Phthalateladen scented laundry detergent can last for weeks and even after multiple washes! You’re absorbing xenoestrogens through your skin from these scents, so it’s best to avoid them.

Estrogen Dominance

Xenoestrogens can be a factor in “estrogen dominance”. Your

hormone balance is very precise and even small amounts of xenoestrogens in your body can throw your hormones off balance. Xenoestrogens are one factor causing estrogen to sit way too high and knock other hormones, like progesterone and testosterone, out of balance. Water retention, fibrocystic breasts and menstrual irregularities are a few symptoms of estrogen dominance.

What about Phytoestrogens?

Phytoestrogens, nature’s own estrogen from plants like soy and flax, play an interesting role in our hormonal balance. Unlike xenoestrogens, phytoestrogens are much weaker—100 times less potent than the estrogen our body produces. They can actually be beneficial, as they take their place on estrogen receptors on cells, effectively blocking the more powerful estrogens including disruptive xenoestrogens. This unique ability allows them to help reduce overall estrogen levels and alleviate symptoms associated with estrogen dominance.

Reducing Xenoestrogens

Reducing the xenoestrogens in your life might seem like a big task, but it’s actually quite manageable. The first step? Replace your chemically-scented products with naturally-scented options. Nature’s Fare Markets has so many great options.

Next, consider swapping plastic for glass when storing food—it’s a small change with big benefits. And don’t forget about keeping your body’s detox pathways in tip-top shape— regular, healthy bowel movements are crucial (ya gotta poop!).

You don’t need to flip your life upside down overnight. It’s perfectly fine if some of your favourite products are still in the mix. The goal is gradual, meaningful change that feels right for you. With each adjustment, you’re not just nurturing your health, you’re also making a positive impact on our planet. So, let’s keep it up, embracing a lifestyle that’s as kind to ourselves as it is to the Earth.

Lisa

Learn more: lisakilgour.com

Swap plastic storage containers for glass to reduce exposure to xenoestrogens.

DIY Natural Home Cleaners

Harness the Power & Benefits

In recent years, more and more people have become aware of the potentially harmful chemicals found in typical household cleaners. These products can be packed with harsh solvents and synthetic fragrances that not only pose risks to our health but also harm the environment. Luckily, there’s a solution! DIY natural home cleaners are gaining popularity for good reason. They offer a safe, sustainable, effective and budget-friendly alternative for maintaining a clean and healthy living environment.

Understanding DIY Natural Home Cleaners

DIY natural home cleaners are simple, cost-effective solutions made from natural ingredients such as vinegar, baking soda, lemon juice and essential oils. These readily available household items possess powerful cleaning properties that can effectively tackle dirt, grime and bacteria without the need for harsh chemicals or synthetic additives.

One of the primary advantages of DIY natural home cleaners is their gentleness on both surfaces and skin. Unlike conventional cleaners that may contain abrasive chemicals that can cause irritation or damage, natural cleaners

are gentle yet effective, making them suitable for a wide range of surfaces, including countertops, floors and appliances.

Getting Started with DIY Natural Home Cleaners

Making the switch to DIY natural home cleaners is easier than you might think. With just a few ingredients and a bit of creativity, you can create an arsenal of cleaning solutions that are safe, effective and eco-friendly. Whether you’re a seasoned DIY enthusiast or new to the world of natural cleaning, these simple recipes are a great place to help you get started on your journey toward a cleaner, greener home.

Scented Cleaning Vinegar

Vinegar is an absolute powerhouse when it comes to natural solutions; however, the smell can be too strong for some people. Transform regular white distilled vinegar into a scented cleaning vinegar that not only amplifies its cleaning power but also leaves behind a delightful aroma.

ORANGE

Cuts through grease and removes tough stains from surfaces.

1 cup orange peels or 20 drops of orange essential oil

ROSEMARY

Antibacterial cleaner great for countertops, tabletops and just about anywhere in your home.

4–8 sprigs fresh rosemary or 20 drops rosemary essential oil

LEMON

Disinfectant for countertops and bathrooms.

1 cup lemon peels or 20 drops lemon essential oil

PINE

Cleans wood surfaces like tables, butcher block and cutting boards. A few clippings from a pine tree or bush, or 20 drops pine essential oil

1. Add fruit peels, herb sprigs or essential oils to a mason jar or large sealable glass container.

2. Fill the jar almost to the top with distilled white vinegar.

3. Seal the jar and allow it to sit for 12–24 hours.

4. Use a funnel to pour the scented vinegar into a clean spray bottle.

TIP

When calling for vinegar in these other recipes, these scented options can be used in place of plain white vinegar.

TOP Antiviral Essential Oils 10

General Disinfectant Cleaner

1 cup filtered water

½ cup rubbing alcohol

½ cup white vinegar (or your DIY scented option)

15–30 drops Thieves essential oil

Streak-free Glass Cleaner

¼ cup white vinegar or apple cider vinegar

¼ cup isopropyl alcohol

1 tbsp cornstarch

2 cups water

8–10 drops essential oil of choice

1. Combine all ingredients in a spray bottle.

2. Shake well to mix and shake well again before each use, as the cornstarch might clump.

3. Spray onto glass surface and wipe clean.

1. Add all ingredients into a glass spray bottle. Shake well and use as needed. 1

5

6

7

4

8

9  Tea Tree

10  Rosemary

Use high proof vodka as a safe alternative to rubbing alcohol.

Wood Cleaner

1 ½ cups water

2 tbsp olive oil

½ tbsp Castile soap

1. Add filtered clean water in a measuring cup.

2. Add olive oil and Castile soap, stirring until well incorporated.

3. Using a funnel, pour into a reusable spray bottle.

4. Spray and clean with a microfibre or linen cloth.

Dishwasher Tabs

1 cup borax

½ cup Epsom salt

1 cup baking soda

½ cup lemon juice

8 drops lavender essential oil

4 drops lemon essential oil

1. Add borax, Epsom salt and washing soda to a large bowl and mix well.

2. Slowly add lemon juice, adding just enough to make the mixture damp enough to mold and stick together.

3. Add essential oils and stir well to combine.

4. Spoon the mixture into a silicone ice cube mold. Use your hands to press the mixture into the mold to ensure it is packed in firmly.

5. Let tablets set until they are fully hardened, at least 3 to 4 hours.

6. When fully set, gently remove each tablet from the mold and store in an airtight container.

5 Benefits of DIY Natural Home Cleaners

1 — SAFETY

Perhaps the most compelling reason to switch to DIY natural home cleaners is the safety they offer you, your family and your pets. By eliminating exposure to harmful chemicals such as chlorine bleach and ammonia, you create a safer and healthier living environment for everyone.

2 — ENVIRONMENTAL FRIENDLINESS

Conventional cleaning products often contain ingredients that are harmful to the environment, contributing to pollution and ecosystem damage. DIY natural home cleaners, on the other hand, utilize biodegradable ingredients that break down harmlessly, reducing your ecological footprint and helping to protect the planet.

3 — COST-EFFECTIVENESS

Making your own natural cleaners is not only better for your health and the environment but also for your wallet. With a few basic ingredients, you can create a variety of cleaning solutions that are just as effective as store-bought alternatives, but at a fraction of the cost.

4 — VERSATILITY

DIY natural home cleaners are incredibly versatile and can be used for a wide range of cleaning tasks. From degreasing countertops to freshening up carpets and upholstery, these solutions can handle almost any cleaning challenge with ease.

5 — AROMATHERAPY BENEFITS

Many DIY natural home cleaners incorporate essential oils, not only for their cleaning properties but also for their pleasant aromas. From the uplifting scent of lemon to the calming aroma of lavender, natural fragrances can enhance your cleaning experience and promote a sense of well-being throughout your home.

Glowing Skin

Written by Back to Earth

Back to Earth Skin founder Kiley Routley created her brand with the ethos of bringing clean, 100% natural skincare that performs without compromise. Her passion and expertise with natural ingredients bring the best of nature to her product line. She is proud to have Canadian singer-songwriter Chantal Kreviazuk as their official brand ambassador. Kreviazuk works with Back to Earth Skin to raise awareness about the importance of natural beauty, self-care and sustainable products. As a passionate advocate for natural beauty and

and cruelty-free.

self-care, Kreviazuk is thrilled to use her platform to inspire others to embrace their natural beauty and take a closer look at the ingredients and chemicals present in the products they use. She believes that our planet has so much to offer, and that we should take advantage of the benefits that come with using natural, earth-based products like Back to Earth Skin. Kreviazuk recognizes the importance of sustainability and making conscious choices to reduce our impact on the environment, and she hopes to inspire others to do the same and get back to the earth with the roots of natural products.

Back to Earth Skin has become a leading force in the clean beauty industry since the launch of its GLOW™ line, which features a range of 100% natural, vegan, cruelty-free and ‘35-free’ products that nourish and revitalize the skin, targeting inflammation, dryness, pigmentation and fine lines. The brand’s commitment to using only the highest quality,

sustainably-sourced ingredients has resonated with customers who seek a more natural and holistic approach to skincare. The line consists of eight products, each powered by Back to Earth Skin’s proprietary ingredient, Mineral Microbiome Clay Complex™ (MMC Complex™) which is Mineral Microbiome Clay™ enriched with a curated selection of nature’s finest ingredients. The clay is sustainably harvested from Kisameet Bay Clay Deposit and is free from marine and industrial waste, providing an abundant source of minerals essential to skin health, including iron, calcium, magnesium, manganese, potassium and zinc.

In addition to the brand’s 100% natural products, Back to Earth Skin strives to offer the highest standard of sustainable packaging, with no secondary casing, direct print on the primary container and an optimized footprint. All packaging is made from biodegradable materials, post-consumer resin (PCR ), glass and sugarcane.

Kiley Routley is a mother of three and an entrepreneur who started formulating her products in her kitchen in Coldstream, BC over 15 years ago. This was the result of discovering the countless toxins and the hundreds of chemical compounds used in commercial products and their many side effects; most couldn’t be used without irritations for herself and her family members. Learn more: getbacktoearth.com

Chantal Kreviazuk

The Back to Earth GLOW™ line is 100% natural, vegan

Build a Skincare Tool Kit

Dry Body Brush

This wellness practice has been around for a long time. It involves using a dry, naturalbristled brush to gently massage the skin in upward strokes using gentle and rhythmic pressure, typically before showering.

Spring is the perfect time to give your skincare routine a boost! Have you considered the impact skincare tools can have on your wellness and the environment? Using natural tools and techniques can truly make a difference in enhancing the benefits of your favourite products. Take a moment this season to evaluate your toolkit and maybe even treat yourself to some new essentials.

EXFOLIATION

It gently buffs away dead skin cells, revealing a fresh and glowing complexion. This can improve the skin’s appearance and texture over time.

STIMULATES CIRCULATION

It stimulates blood flow to the skin’s surface, which can improve circulation and even reduce the appearance of cellulite.

LYMPHATIC SUPPORT

Better lymphatic flow helps to detoxify the body and support immune function.

ENHANCES ABSORPTION

By exfoliating the skin and promoting circulation, moisturizers, serums and other skincare products are more easily absorbed.

ENERGIZING EFFECT

Many people find that dry brushing leaves them feeling invigorated and energized.

Facial Roller

Rollers made from jade, quartz and obsidian are a very popular way to evenly apply product while also having a mini spa moment at home.

IMPROVES CIRCULATION

Rollers stimulate blood circulation which helps deliver oxygen and nutrients to the skin cells, promoting a healthier complexion.

REDUCES PUFFINESS AND INFLAMMATION

The rolling motion helps to stimulate lymphatic drainage, reducing puffiness and inflammation in the face.

ENHANCES PRODUCT ABSORPTION

When used after applying skincare products, it helps to massage the products into the skin more effectively.

RELAXATION & STRESS REDUCTION

The gentle rolling motion can have a calming and relaxing effect on the skin and underlying muscles.

IMPROVES SKIN TONE & TEXTURE

Improved circulation and lymphatic drainage results in a more radiant and youthful-looking complexion.

COOLING EFFECT

They have a naturally cool temperature which helps to soothe the skin, reduce redness and minimize the appearance of pores.

ENERGIZES FACIAL MUSCLES

They help tone facial muscles, reduce tension in the muscles and improve overall facial contour.

Dermaplaning Razor

Dermaplaning is a highly effective, non-invasive technique that utilizes specialized dermaplaning razors to gently exfoliate the outermost layer of skin, revealing a smoother, brighter and more radiant complexion. This treatment also removes fine hair for a flawless finish. With the proper technique and tools, dermaplaning can be easily performed in the comfort of your own home.

EXFOLIATE

It exfoliates the skin by gently scraping away dead skin cells and surface debris. This helps to reveal smoother, brighter skin, improving the overall texture and appearance of the skin.

REMOVE VELLUS HAIR

Dermaplaning removes the vellus hair, commonly known as “peach fuzz”, from the surface of the skin. This hair can trap dirt and oil, leading to dullness and uneven texture.

IMPROVE SKIN TEXTURE & TONE

It improves the overall texture and tone of the skin by promoting cell turnover and revealing fresher, healthier skin cells. This can reduce the appearance of fine lines, wrinkles and acne scars.

SMOOTHES

Dermaplaning provides an immediate smoothing effect on the skin, leaving it feeling soft and velvety smooth.

MAKEUP APPLICATION

It creates a smooth canvas for makeup application, allowing foundation and other makeup products to glide on more evenly and adhere better to the skin.

COLLAGEN PRODUCTION

Dermaplaning stimulates collagen production, which is essential for maintaining skin elasticity and firmness; increasing its production can help reduce the signs of aging.

PRODUCT ABSORPTION

Removing the layer of dead skin cells and fine hair from the surface of the skin can improve the absorption of skincare products.

Gua Sha Stone

PROMOTES LYMPHATIC DRAINAGE

Gua Sha is an ancient Chinese healing technique that involves scraping the skin with a smoothedged tool, typically made of jade, quartz or other materials.

By scraping the skin with a Gua Sha stone, you can encourage lymphatic drainage, reducing puffiness and promoting a clearer complexion.

IMPROVES CIRCULATION

Similar to facial rollers, Gua Sha stones can help to improve blood circulation.

REDUCES MUSCLE TENSION

Gua Sha stones relieve tension in the muscles and fascia to help release tight muscles and alleviate stiffness in the face and neck.

STIMULATES COLLAGEN PRODUCTION

The technique can help to stimulate collagen production in the skin.

MAKE IT LOW WASTE

Upgrade single-use makeup pads, wipes and applicators to more sustainable and reusable options and materials.

IMPROVES PRODUCT ABSORPTION

This technique can enhance absorption and improve the efficacy of serums, oils and moisturizers.

SOOTHES THE SKIN

Gua Sha may help to reduce redness, inflammation and irritation, making it suitable for sensitive skin types.

ENERGIZES FACIAL MUSCLES

It stimulates and tones the muscles of the face, promoting a more sculpted and lifted appearance.

Power Snack

Written by Organika

We’re taking Canada’s #1 Spirulina brand* and #1 Collagen Powder† to make a delicious powerhouse snack!

Benefits of Spirulina

Spirulina is a blue-green algae that has a wealth of health benefits. It supports your body’s natural detoxification pathways, aids in red blood cell production and is packed with antioxidants with anti-inflammatory benefits. Beyond that, it’s an excellent source of iron and protein. Spirulina is one of the most nutrient-dense superfoods in the world.

Highly concentrated in bioavailable iron and dense in plant-based protein (it contains all nine essential amino acids), just one tablespoon (2 g) of spirulina contains 4 g of protein and 2 mg of iron. Talk about being packed with power!

Made with Organika Enhanced Collagen Protein and Organika Organic Spirulina

other age-related issues. The exact age that our collagen production begins to decline will vary from person to person, but it usually starts around the age of 25. Once collagen starts to decline, the body will produce approximately 1% less collagen per year. Organika’s™ Enhanced Collagen protein has many benefits to support gut health, bone and joints, and healthy hair, skin and nails.

Benefits of Collagen Peptides

Collagen has become the talk of the health industry, fitness industry as well as the beauty industry. Why?

It’s a very important protein! In fact, it’s the most abundant protein in your body, making up 30% of your protein mass. Collagen is found in our bones, connective tissues (joints, ligaments and cartilages), muscles, hair, skin, nails and even our blood vessels. Collagen peptides are what give your skin elasticity and shape, and your joints their structure. Think of it as the glue that holds your body together.

As you age, the production of collagen decreases, which can lead to wrinkles, joint pain and

Spirulina & Collagen Energy Bites

These energy-packed balls are perfect for on-the-go or when you need a quick nutritious snack.

1 ½ cups dates

½ cup coconut butter (also called coconut manna)

⅓ cup Organika Organic Spirulina powder

½ cup Organika Enhanced Collagen Original

¼ cup unsweetened shredded coconut

¼ cup chia seeds

Mix all ingredients in a food processor or high-powered blender. Form mixture into ball shapes and store in the fridge or freezer. Let chill for at least an hour before consuming. Enjoy!

Christina Chandra is a local food writer and blogger, with a background in food, health and nutrition. She understands too well the “busy bee” lifestyle, working in marketing, freelance writing and raising a family, while still practicing self-care. As such, she advocates for balance and wellness. You can find her blogging at christinachandra.com or exploring local eateries, cafes and kidfriendly excursions.

sustainable since 1985

...now organic, too.

Try our NEW Organic items:

Organic Sweet Potatoes

Organic Colorful Sweet Potatoes

Organic Cranberries

Organic Cut Green Beans

Organic Curly Kale

Organic Broccoli

Organic Riced Cauliflower

Back to Basics

Let’s Talk Greens Supplements & Phytonutrients

In a world where health and wellness are becoming increasingly paramount, the quest for nutritional excellence has led many individuals to explore the benefits of greens supplements and phytonutrients. These natural compounds, derived from plants, hold a treasure trove of healthpromoting properties that can enhance our overall well-being. From boosting immunity to supporting cellular function, the allure of greens supplements and phytonutrients lies in their ability to nourish and rejuvenate the body from within.

But what exactly are greens supplements and phytonutrients, and why should they be a staple in our wellness regimen?

Greens Supplements

Greens supplements are formulations typically composed of various plant-based ingredients such as fruits, vegetables, algae and grasses. These concentrated blends are designed to provide a potent source of essential vitamins, minerals, antioxidants and other beneficial nutrients in a convenient and easily digestible form.

One of the primary advantages of greens supplements is their ability to bridge the nutritional gap that may exist in our diets. Despite our best efforts to consume a balanced and diverse array of fruits and vegetables, many of us fall short of meeting our daily requirements for essential nutrients. Greens supplements offer a convenient solution by delivering a concentrated dose of plant-based goodness, ensuring that our bodies receive the vital nutrients they need to thrive.

Moreover, greens supplements can be particularly beneficial for

individuals with busy lifestyles or dietary restrictions. Whether you’re constantly on the go or following a specialized eating plan, incorporating greens supplements into your daily routine can help support optimal nutrition and overall wellness.

Phytonutrients

Phytonutrients, also known as phytochemicals, are bioactive compounds found in plants that possess potent antioxidant and anti-inflammatory properties. These natural compounds play a crucial role in protecting plants from environmental stressors

while also conferring a myriad of health benefits to those who consume them.

From flavonoids and carotenoids to polyphenols and chlorophyll, phytonutrients encompass a diverse range of compounds, each with its unique set of healthpromoting properties. These compounds have been linked to various health benefits:

• Antioxidant Protection

Phytonutrients help combat oxidative stress and neutralize harmful free radicals, thereby reducing the risk of chronic diseases such as heart disease, cancer and neurodegenerative disorders.

• Anti-Inflammatory Effects

Many phytonutrients exhibit potent anti-inflammatory properties, which can help alleviate inflammation and support overall joint and immune health.

• Cellular Support

Phytonutrients play a vital role in supporting cellular function and promoting optimal metabolism, DNA repair and detoxification processes within the body.

By incorporating phytonutrient -rich foods and supplements into our diet, we can harness the power of these natural

Greens Supplements

Concentrated formulations of fruits, vegetables, algae and grasses. Look for:

Botanica

Perfect Greens

Genuine Health greens+

Phytonutrients

”Phyto” comes from the Greek word for plant. These are natural plant chemicals that possess potent properties that protect us from diseases.

One type is carotenoids, which are the pigments that give fruits and vegetables their bright hues. Some foods rich in carotenoids are: pumpkins, carrots, spinach, kale, tomatoes, oranges and yams.

compounds to promote vitality, resilience and longevity.

Good for Wellness

The benefits of greens supplements and phytonutrients extend far beyond mere nutrition. These plant-based powerhouses have the potential to enhance virtually every aspect of our well-being, from bolstering immune function and supporting cardiovascular health to promoting radiant skin and optimal cognitive function.

Furthermore, greens supplements and phytonutrients offer a holistic approach to wellness, addressing the interconnectedness of mind, body and spirit. By nourishing our bodies with the vibrant energy of plants, we can cultivate a profound sense of vitality and balance that permeates every aspect of our lives.

In conclusion, greens supplements and phytonutrients represent a valuable ally on our journey toward optimal wellness. By embracing the nourishing power of plants, we can unlock a wealth of health benefits that support our physical, mental and emotional well-being. Whether enjoyed in supplement form or as part of a nutrient-rich diet, incorporating greens supplements and phytonutrients into our daily routine is a simple yet powerful step toward vibrant health and vitality.

Enerex Greens

Meet the Farmer

Prairie Ranchers

What does it mean to support ‘kind farmers’ when it comes to beef? And how does that lead to the striploin steak on your fork filled with flavour and nutrients? At Nature’s Fare Markets, we only choose animals raised ethically and humanely in a sustainable way, and certified organic whenever possible. We chatted with Darren from Two Rivers Meats to explore how Prairie Ranchers, an Alberta farm collective, is raising beef for Two Rivers in a whole new (humane and sustainable) way.

It’s late spring on Pine Haven Farms near Wetaskiwin, Alberta. A few hundred head of Angus cattle are grazing a one-acre section called a ‘paddock’. It’s dense with tall green forage, like grasses, alfalfa and clover, sometimes even corn and sunflowers. The herd feasts, leaves manure (and carbon) that gets stomped into the soil, and then the cattle are let out to another paddock. In about two months, when the cattle return to yesterday’s paddock, the soil is rich with carbon that can soak up rainfall (several inches, compared just one for carbon-depleted soil) and more nutrient-dense forage. It’s a practice that mimics the way herds of buffalo once grazed and nourished the land. It’s called ‘regenerative agriculture’ and those who practice it are being called ‘soil cowboys’.

“We believe in working with nature’s system,” says Will Hofer of Pine Haven Farms. “The simple elements provide all we need to raise abundant, high-quality, nutritious beef.”

Pine Haven Farms plays a key role in Prairie Ranchers, a collective of farms improving the soil with grazing patterns in harmony with nature. It’s contrary to the way it’s often been done in contemporary ranching—where overgrazing, overuse of chemicals, and erosion have created unhealthy soil that can make it challenging to raise healthy animals.

Working with nature and sciencedriven feeding strategies allows

Prairie Ranchers producers to maintain a year-round supply of fresh, 100 per cent grass-fed and finished, premium quality beef. No antibiotics, added hormones or steroids.

“We’re proud to help lead a new approach to farming beef—economically and environmentally sustainable—to benefit everyone from our ranchers to consumers for many generations,” says Cliff Drever, a Prairie Ranchers member.

Today, BC -based Two Rivers Meats proudly sources from Prairie Ranchers—everything from salami and ground beef to ribeye and striploin steaks for chefs in restaurants and homes alike.

By selecting animals for specific attributes (like Alberta winter hardiness) and those that work well on a forage-based diet, the result is premium, marbled, grass-feed beef.

“The meat is exceptional,” says Darren Wilson of Two Rivers Meats. “It’s absolutely rich with flavour, natural flavour.”

Ed Lange, of Prairie Ranchers’ Walter Farms and W over Diamond Ranch, says raising healthy land and animals has fostered a sustaining and special bridge, along with wholesalers like Two Rivers, from farm to fork.

“We wanted to be more than just another producer. We wanted to be connected to the people who buy our food.”

Grass-fed Beef

Eating grass-fed beef offers several potential benefits compared to beef from conventionally raised cattle.

1 Nutritional Content

Grass-fed beef tends to be higher in certain nutrients such as omega-3 fatty acids and conjugated linoleic acid (CLA) compared to grain-fed beef.

2 Lower in Saturated Fat

Grass-fed beef generally contains lower levels of unhealthy saturated fats compared to grain-fed beef.

3 Higher in Antioxidants

Grass-fed beef may contain higher levels of antioxidants such as vitamin E, glutathione and superoxide dismutase (SOD).

4 Environmental Impact

Grass-fed beef production systems have lower environmental impacts compared to intensive grain-fed systems. They typically require less fossil fuel usage, produce fewer greenhouse gas emissions, and promote healthier soil and biodiversity through rotational grazing practices.

5 Animal Welfare

Grass-fed cattle are often raised in more natural and humane conditions, with access to pasture for grazing and a more varied diet.

6 Taste and Texture

Many prefer the taste and texture of grass-fed beef, which is often described as being richer, more flavourful and slightly leaner compared to grain-fed beef.

Walter Farms – W over Diamond Ranch

Prairie Land & Cattle

Pine Haven Farms

NUTRITIONIST NOTES

Kidney Care & Kindness

Written by Angela Wright, cnp

How much do you think about your kidneys today? Probably not a lot. There are only a few nagging symptoms that might remind us to check in on these twin organs, so we take these fantastic filters for granted until we have a serious issue with their functioning. Let’s get a good handle on kidney roles and needs, so we can be proactive with their health.

Our kidneys are a bit like the Sorting Hat from Harry Potter— they play an important role in deciding what belongs where, like what is a toxin that needs to be eliminated as urine, and what (and how much) needs to remain in the bloodstream, like electrolytes and water. All our blood gets filtered through our kidneys 60 times a day! That’s a lot of sorting.

Electrolytes

First a brief lesson on electrolytes. Electrolytes, also referred to as salts, include the minerals sodium, potassium, calcium and magnesium. The various ratios of these salts in different areas and tissues are what allow for the movement of water around and out of the body. It’s good to remember “water follows salt”.

This electrolyte/water combo performs tasks like controlling the volume and pressure in the bloodstream, and maintaining the specific pH to allow the electrical current that beats our heart. The kidneys determine if the electrolyte ratios are correct for their roles, and if not, excrete or retain the appropriate salt to bring them back to balance. (There’s also an adrenal hormone called aldosterone that is super

important for ensuring this regulation. Adrenal function and stress management are key in managing the kidney load too.)

Kidneys and Wellness

We ask a lot of our kidneys every day, and they are being overworked. It’s normal for kidney function to decrease to some extent with age, but we’re far exceeding that normal rate. Kidney diseases are very abundant worldwide. They could be down to 30 percent of their functioning before we even feel unwell enough to get checked out—not ideal.

What’s contributing to the overwork and filter clogging occurring in the kidneys? Electrolyte imbalance over time is not going to help, but here are some other big-ticket items to be aware of:

• An excess intake of acid-forming foods leaves residual acids that need to be neutralized by our electrolytes and other minerals for removal via the kidneys. Ultraprocessed and packaged foods, refined sugar and flours, and even excess meat, dairy and grains can strain the kidneys’ capacity. Phosphates from soft drinks, processed foods and phosphatebased food additives greatly contribute to this excess acidic state too.

• Many prescribed and overthe-counter medications (particularly NSAIDS and acetaminophen) contribute greatly to the kidneys’ filtration load. Solvents, pesticides and other chemicals also are eliminated through this pathway.

• The pesticide glyphosate and its major product Roundup are super hard on the kidneys. Besides lawns, it’s used in the farming of GMO corn and soy foods, and the harvesting of crops like potatoes, grains and legumes.

• The heavy metal cadmium builds up in the kidneys and takes many years to be eliminated without assistance. Cadmium is commonly found in cigarettes, as well as soy and other legumes which accumulate it from contaminated soils and fertilizers.

Signs and Symptoms

We can start to pay attention and make changes now in regard to our kidney health. Constipation could be a sign of low water and electrolytes, but also reflects a higher toxin load being diverted to the kidneys. Edema is a signal that the kidneys are unable to produce enough urine

to properly excrete electrolytes, water and wastes, which then build up in the body. Gravity sends this water down into one’s ankles, legs and hands. And nighttime urination (more than once or twice a night) or the feeling of being thirsty yet always drinking water may be signals that the adrenals and their electrolyte-balancing hormones might be underperforming. Check in on your cortisol response and stress load and capacity.

Get Proactive

So, what can we do? Besides avoiding the toxins and substances that add to the kidneys’ workload, there are some proactive kidney health habits to build:

• First and foremost, water! Drink clean drinking water throughout the day; getting in 1.5 to 3 litres is a good range for most.

• Eat a balance of electrolyte-rich food sources including most veggies, fruits and sea vegetables such as kelp, dulse and nori.

• Use unrefined sea or Himalayan salt and stay away from table salt and foods preserved with sodium and MSG

• Watch your diuretic intake (alcohol, caffeine and certain herbs and pharmaceuticals) which flush out more electrolytes and water than they provide.

• Include a variety of awesome kidney-health promoting foods.

With a little mindful attention, we can keep our kidneys happy and healthy. Particularly in this case, a bit of prevention can go a very long way!

Foods for Happy Kidneys

Get enough of these particularly awesome pro-kidney foods

BLUEBERRIES protect from toxins

CRANBERRIES control bacterial infections

TURMERIC protects from heavy metals

BEETS

improve kidney blood flow

DARK CHOCOLATE improves oxygenation

CELERY, PARSLEY, BASIL & WATERMELON natural diuretics

Meal Prep Unlock Cooking Freedom

Written by Laura Spencer

Is meal prep worth a try? Has this 2017-ish trend completed a cycle and we need to move on? The short answer is no. On the contrary, meal prep has evolved from a viral trend to a blooming lifestyle habit that is worth giving a try.

As a nutritionist, and a mama of two, I have struggled to consistently provide healthy meals for myself and my family. The challenge grows bigger the more people there are in a household, and the less time you have between work and driving everyone to the places they need to be. This is why once I started looking into meal prep, I knew there was something worth exploring.

On average, we make about 35,000 decisions per day—that is a lot of things to decide from the moment we wake up to the moment we go to bed… and while you are sleeping if you are a parent. As the day goes by, tiredness sets in and the quality of our choices tends to decline. This phenomenon is called decision fatigue: the inability to make decisions and control behaviour as a consequence of repeated acts.

What does decision fatigue look like when it comes to cooking? Think about the 4 pm dinner rush, or as I like to call it, “the second shift”. The children are back from school or activities, everyone is hungry and everyone is tired, including yourself. You know what is about to happen next…someone is going to go ahead and ask “What’s for dinner?” Another decision to make, at the most stressful time.

What will the answer be? It will depend on many factors: on how well you slept the night before, on

how busy your day was and if you had the time to stop by the grocery store, on how tired or energized you feel for cooking, on how easy or difficult the kids have been, on what you have seen on social media as a good dinner idea...it will all depend, and this is where the struggle lies.

There is a lack of a system, or a consistent plan to help you thrive when these variables are not in your favour. The problem with this situation relies on the reactiveness of your behaviour, which can add up to levels that can truly harm your health. If you are always in this reactive mode, poor eating and cooking decisions are going to be made, often. We want to break the cycle and get out of that loop.

Life is busy, kids are demanding and the expectations for parents are high. By the way, if you are a single parent, you are a superhero. The idea is to go from a reactive mode to a proactive one, and the number one tool I believe can help you with this transition is meal prep

| PREP SCHOOL |

Meal Prep Do’s & Don’ts

DO decide what type of meal prep is right for you. Take into consideration your and your family’s lifestyle and time restrictions.

DO purchase food storage containers. Silicone bags, glass containers, glass jars and food grade BPA-free plastic containers are great.

DO scan your fridge and get rid of old condiments and foods. If you can, clean and rearrange items too.

DON’T expect your fridge and kitchen to look organized immediately. This process takes time.

DON’T let your environment limit the process. Start with what you have.

DON’T think this is an all or nothing endeavour. Every little action counts!

Types of Meal Prep: Which suits you and your family best?

The Beginner: Think of it as an introduction to the process, allowing you to take small steps that still give you big results. In this stage we focus on meal prep that does not require any cooking, just think of washing and chopping your veggies and herbs and storing them in the fridge. The Intermediate: In this type of meal prepping, we introduce heat or utilize an appliance to help us achieve our meal. In this stage we focus on ingredient prep such as making a salad dressing, roasting some vegetables, or cooking a protein in the oven or with the help of a slow cooker, instant pot or air fryer, for example.

Learn more: bonfirenutrition.ca | IG: @bonfirenutrition

The Advanced: In this stage besides focusing on meal prep, we are also adding an extra layer of preparation as we plan for future meals as a whole. Examples of this can be batch cooking, cooking and freezing, and even meal planning.

As you can see, there are different types of meal prepping, with different time expectations. The key to success in making meal prep a sustainable lifestyle habit is to realistically match a meal prep type with your lifestyle and time limitations for that day or period of time. Most importantly, leave behind social media’s unrealistic expectations.

Home cooking is a revolutionary act in a world where processed foods, genetically modified foods and chemically engineered flavours are taking over our aisles and our tables. No matter what your cooking skills are, a simple homecooked meal can have a great impact on your health and longevity.

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.

Healing Hacks

Written by Purica

Once upon a time, getting water for cooking or drinking meant lifting it from the well and carrying it all the way back home, sometimes for long distances. Cooking meant hauling food up from storage, and bringing wood inside to start the fire. It was a workout.

Long before the days of blenders and gimmicky late night TV tools (do we really need something that makes it easier to slice a banana?) humanity was far more active in day-to-day life. And as the saying goes, “A body that moves keeps moving.”

When researchers observed the lives of African hunter-gatherer tribes, and what contributed to their exceptional cardiovascular health, they found that, no matter the age, the tribe members engaged in 2 hours of moderate to vigorous activity every day. Compare that to the recommended 2.5 hours per week of moderate activity recommended for most North Americans.

The sedentary lifestyle is not natural, or healthy, for us. Our brains, and bodies, are made to move.

Active living (along with healthy activities of the mind like curiosity and a love of learning) and the right supplementation, are fundamental for our health and wellbeing today, tomorrow and into a graceful old age.

Activities like a good long walk, getting in a regular workout, running, choosing to take the stairs whenever you can, walking those extra blocks instead of catching the bus—all add up to greater health, coordination, mental well-being and longevity.

Combine that with a supplement like PURICA’s Recovery 3.0, designed to get at the roots of inflammation on a cellular level, protect against pain and the symptoms of stress in the body-mind, while supporting collagen production, immunity and heart health (we could go on), and you have a simple recipe to alleviate many of the

May you have a mind and body at ease, free and clear.

modern problems people of all ages deal with.

These days we have to take matters into our own hands, and get active, so we can have more time moving on this planet, and feel better during it.

This combo, of active living and Recovery 3.0, is a game changer no matter what the age.

Preventive for youth. Supportive in case of injury. Calming on the mind. Relieving for the body. In it for the long haul to help carry you easefully into later life.

PURICA RECOVERY 3 . 0

Rapid inflammation relief

Enhanced joint health

Improved muscle function

Stress reduction

Increased concentration

Made in Canada

Henry’s Tempeh

New

GOOD STUFF IN-STORE

Made with love from organic Canadian soybeans, it’s vegan, certified organic and gluten-free. Their unique fermentation process ensures perfection. Plus, they proudly use 50% less plastic than other tempeh producers.

Made in Canada

St. Brigid’s Creamery Butter

This premium butter is crafted from the finest grass-fed jersey dairy cows only producing A2 milk. Its deep yellow colour is a testament to the richness of beta carotene found in milk from grass-fed cows. The van Nes family is also committed to regenerative farming and the well-being of their cattle and environment.

Minor Figures Oat Milk

These are the perfect blends for coffee enthusiasts and sustainability advocates! This oat beverage is expertly crafted by baristas, ensuring a creamy texture and rich flavour. Delight in an indulgent coffee experience, while making a positive impact on the planet.

Made in Canada

Greenhouse Juice Fiery Ginger Shot Box

Now, enjoy the immune-boosting powerhouse of ginger, turmeric, orange, oil of oregano and black pepper in a larger box with easy pour access. Whether you need a little or a lot, the tap lets you customize your sip based on your anti-inflammatory and immune system needs.

Cheddies Cheese Crackers

Indulge in the pleasure of these organic, regeneratively sourced cheese crackers! With a motto like “save the planet, eat our crackers”, they’re here to satisfy your taste buds while making a positive impact. Enjoy six grams of protein, authentic cheddar flavour and an irresistible crunch.