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Adaptogens Balance, Restore & Protect
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LIVE IN HARMONY, WITH AYURVEDA
THE PALEO DIET
NATURAL DEODORANTS DO WORK!
WORKING THE KIDS INTO YOUR WORKOUT
TH. MORE NUTRIENTS. MORE FERMENTED. MO MORE SMOOTH. MORE REPAIR. MORE FORCE. M MORE PERFORMANCE. MORE BOUNCE. MORE R FERMENTED PROTEIN ITALITY. MORE CONVENIENCE. MORE DELICIO ORCE. MORE STRENGTH. MORE NUTRIENTS. M MORE GOOD VIBES. MORE FERMENTED. MORE N RISHMENT. MORE REPS. MORE DIGESTIBLE. MO MORE WHOLE FOODS. MORE VITALITY. MORE ST TH. MORE LOVE. MORE ENERGY. MORE REPAIR MORE NOURISHMENT. MORE BALANCED. MORE GY. MORE CONVENIENCE. MORE TASTY. MORE TH. MORE STAMINA. MORE BIO-AVAILABLE. MO OVE. MORE ABSORBABLE. MORE HAPPY GUTS. . MORE REPS. MORE SMOOTH. MORE FLAVOUR E. FERMENTED. MORE PERFORMANCE. MORE L V. MORE BOUNCE. MORE WHOLE FOODS. MOR RCE. MORE NUTRIENTS. MORE DELICIOUS. MO MORE ABSORBABLE. NOURISHMENT. MO GET MOREMORE FROM YOUR PROTEIN. VOUR. MOREGLUTEN-FRE STRENGTH. M E | S O Y - FRMORE E E | NO N- DIGESTIBLE. GMO MORE FORCE. MORE SMOOTH. MORE GOOD VIB MORE NOURISHMENT. MORE BALANCED. MORE
AWESOMENESS.
CONTENTS G OOD
Feature
8 Adaptogens: Balance, Restore & Protect
GOOD
to our Planet
26 Are We Killing Wild Birds with Kindness?
10
By: Michael Simpson
G OOD
Health
10 My World-Class Secret Weapon: How I Changed My Diet and Won a World Championship
By: Sonya Looney
13 Live in Harmony, with Ayurveda 18 SIBO: Shaggy Carpet Seeks Healthy Bacteria
21
By: Dr. Shelby Entner, nd
GOOD
Fitness
28 Working the Kids Into Your Workout
By: Rachel Doell
G OOD
Nutrition
16 The Paleo Diet
By: Lisa Kilgour, rhn
21 Chickpea Sweet Potato Coconut Curry Bowl
By: Tori Wesszer
22 Bistro Meal Hack
24
Tacos in Minutes!
GOOD
Beauty
24 Natural Deodorants Do Work!
By: Stesha Jordan Puckett
I N EVERY ISSUE 5 Get the Good Stuff 6 Expert Answers 31 NEW Good Stuff In-Store
28
the good life The Magazine of Nature’s Fare Markets | 3
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READ
WATCH HOW NOT TO DIE by Michael Greger, md
In How Not to Die, Dr. Michael Greger, the internationallyrenowned nutrition expert, physician, and founder of NutritionFacts.org, examines the 15 top causes of premature death in America—heart disease, various cancers, diabetes, Parkinson's, high blood pressure, and more— and explains how nutritional and lifestyle interventions can sometimes trump prescription pills and other pharmaceutical and surgical approaches to help prevent and reverse these diseases, freeing us to live healthier lives.
WASTED! THE STORY OF FOOD WASTE from executive producer Anthony Bourdain Wasted! The Story of Food Waste aims to change the way people buy, cook, recycle, and eat food. Through the the eyes of chef-heroes like Bourdain, Dan Barber, Mario Batali, Massimo Bottura, and Danny Bowien, audiences will see how the world’s most influential chefs make the most of every kind of food, transforming what most people consider scraps into incredible dishes that create a more secure food system. Wasted! exposes the criminality of food waste and how it’s directly contributing to climate change, and shows us how each of us can make small changes—all of them delicious—to solve one of the greatest problems of the 21st Century.
the good life The Magazine of Nature’s Fare Markets | 5
EXPERT
s r e Answ
with Dr. Jen
Q Dear Dr. Jen, Turmeric is a good anti-inflammatory to prevent and treat post-workout inflammation.
Q Dear Dr. Jen,
I have friends that take N S A I D s (nonsteroidal anti-inflammatory drugs) before a workout to prevent soreness and muscle pain. Is this beneficial or is there a natural way to achieve this? — C.C., Vernon
A
NSAIDs are anti-inflammatory in nature, so they of course can help with inflammation; however, they can cause minor gastrointestinal bleeds and other side effects, so I do not recommend taking them to prevent postworkout muscle soreness. Instead, my very favourite herb for anti-inflammatory action is turmeric. The constituent in turmeric that provides this action is curcumin, so look for an active form of curcumin in your local health food store. One that is water-dispersible is best for absorption into your bloodstream and to make its way to your muscles to prevent and treat the fires of post-workout inflammation.
DR. JENNIFER DYCK is a naturopathic doctor, health educator for Natural Factors, and public speaker with a passion for empowering her patients to achieve optimal health. Dr. Jen has special expertise in treating digestive complaints, hormone imbalances, and brain-related health conditions. She has a busy active practice at Brix Wellness Clinic in Kelowna, BC.
6 | May/June 2018
I am approaching my mid-40s, but I am still getting acne and PMS! I feel too old for this and I would love some guidance on what I can do to balance my hormones and clear my skin. —J.P., Vancouver
A
Premenstrual syndrome (P M S ) usually begins days to weeks before a woman gets her period, but rather than viewing this solely as an imbalance in hormones, it is important to look at the other factors that affect our ability to metabolize and utilize our hormones. During times of fluctuations in estrogen and progesterone, there is an increase in the burden on the liver to deal with these changes. The liver metabolizes our sex hormones into other compounds, which can actually cause a majority of PMS including mood changes, breast tenderness, and acne outbreaks. To support the liver, I suggest having a large glass of warm water with a wedge of lemon every morning. Nutritionally, drinking beet juice and eating two servings of raw or lightly steamed cruciferous vegetables daily is important. These help with supporting the Phase I and II detoxification pathways in the liver and provide nutrients like sulphur which our bodies need to make glutathione, our master antioxidant. Finally, supplements can be taken to further the ability for our liver to function optimally. Indole-3-carbinol, DIM, and calcium D-glucarate are three important supplements that have been clinically shown to aid in the proper breakdown of estrogens in our body. If you still don’t see any benefit in three months, consider seeking medical guidance and have your hormone levels checked using saliva or urine testing to ultimately get to the bottom of it.
Drinking warm water with a wedge of lemon each morning will help support the liver.
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GOOD
Feature
Adaptogens Balance, Restore & Protect
Many of us aren’t very successful at reducing stress or mitigating the toll it takes on our bodies. That’s why there’s so much interest in adaptogens: amazingly effective substances that help to balance, restore, and protect our bodies. We asked Medical Herbalist Katolen Yardley, mnimh, rh (ahg), educator for Botanica whole food supplements, to help us understand what they are and how they work. What are adaptogens?
T
he term “adaptogen” was coined in 1947 by Russian researcher N.V. Lazarev, who was looking at agents that help the body adapt to stressful circumstances. But their origins are rooted in ancient Chinese and Ayurvedic medicine.
MOST ADAPTOGENS ARE NOURISHING— AND MANY ARE FOOD OR HERBS. Adaptogens help the body adapt to changes in the internal or external environment. They strengthen and tone the organs that interface with the immune, endocrine, and nervous systems, and work to enhance and improve our body’s resistance to: Foreign agents, pathogens, bacteria: by normalizing internal metabolic functions, and improving their efficiency; 8 | May/June 2018
External agents, from environmental influences to disease: to reduce the body’s susceptibility to illness; and Stress: by helping the body deal with raised blood pressure, lack of sleep, worry, and anxiety.
Do different types of adaptogens do different things? Yes, there are numerous herbs applicable to each of our organ systems. For instance:
reishi mushrooms help to support and balance an overactive, or underactive, immune system, while also providing increased vitality—great for stress.
Siberian ginseng
contains complex carbohydrates (immune-stimulating polysaccharides) that enhance immune system function. This root is also key support for nervous system stress: fatigue, depletion, and lack of vitality.
KATOLEN YARDLEY is the author of the newly released book The Good Living Guide to Natural and Herbal Remedies, a practical compendium and medicine making guide containing herbal medicines found in the kitchen, garden, and forest. katolenyardley.com
Common Adaptogens
USING HERBAL MEDICINE ADAPTOGENS IS LIKE MEETING SOMEONE FOR THE FIRST TIME. IT’S IMPORTANT TO GET TO KNOW THEM IN DEPTH—THEIR PERSONALITIES, AND ACTIONS IN THE BODY—TO KNOW WHAT’S RIGHT FOR YOU.
Am As As
Are there adaptogens which are generally safe for everyone? Yes, many adaptogen herbs may be considered foods in other cultures; their herbs are a good place to start. There’s a fine line between herb as food, and herb as medicine.
Holy basil or tulsi Popular in Ayurvedic herbal medicine, it’s classified as a ‘rasayana’—a general tonic herb that has been said to help promote long life and ‘perfect health’. It is effective for respiratory health, minimizing mucus buildup, offering support for indigestion, providing anti-bacterial properties, and improving cognitive function, mood, and physical energy. It can also balance blood sugar, increase energy levels, and indirectly support the immune and digestive systems.
Schisandra berry Known in traditional Chinese medicine as five-flavour fruit, this berry tastes salty/bitter/sweet and sour. Its astringent properties are used to tighten tissues, treating diarrhea or excessive fluids. It’s an antioxidant, full of nutrients to support our body’s enzymatic reactions and for immune system support; an antiinflammatory; and a liver protector. Research shows it helps increase glutathione levels (an essential liver antioxidant), offering support for regeneration of healthy liver cells, and helping to protect the liver from incoming chemical and environmental toxins and drug-induced liver damage. Athletes also use it to improve performance and it may help with anxiety and depression.
Ele
Bac
Hol Got Lic Ro Mac Mil Thi Pan Gin Re
Avena sativa (Milky oat) Oats in liquid or pill form, or even ingested as steel-cut oats, are one of the best nervous system supports. Known as a ‘nerve trophorestorative’, oats help to nourish tissues, restore systems, and feed a depleted nervous system, jagged from high amounts of emotional disease, adrenal fatigue/overload, grief or trauma, chronic fatigue, or a panic disorder.
Cor Rho Ros Ros
Any advice? If beginning to use herbs, always start with food-related restoratives first—herbs that are gently nourishing and high in minerals—before moving on to more potent plants. If you’re on multiple medications, dealing with a genetic predisposition to a certain illlness, or have a pre-existing health condition or chronic health issues, consult with a medical herbalist or naturopath rather than self-treating.
Sc
Sources: botanicahealth.com www.katolenyardley.com www.globalhealingcenter.com
the good life The Magazine of Nature’s Fare Markets | 9
G OOD
Health
My World-Class Secret Weapon
How I Changed My Diet and Won a World Championship BY SONYA LOONEY
SONYA LOONEY is a World Champion Mountain Biker and a podcaster, speaker, and expert in the fields of plant-based nutrition, mindset, and adventure travel. Through taking on the world’s hardest mountain bike challenges, Sonya applies lessons learned from the trail to everyday life to inspire personal growth and a positive headspace.
10 | May/June 2018
sonyalooney.com looneysonya Podcast: The Sonya Looney Show
photo by Sonya Looney
Y
ou’ve probably been hearing about plant-based diets. I considered making the switch about five years ago because I learned that the vast majority of premature death from common diseases is preventable with improved diet and lifestyle. Dying of diseases like heart disease, high blood pressure, cancer, Parkinson’s, and even diabetes is what scares me the most. I thought that getting a disease was not within my control. In fact, high blood pressure runs in my family and even though my family members are extremely fit, they still have high blood pressure. I didn’t want that to be me. Trying a new lifestyle diet sounded like the smart thing to do, but as a professional athlete I had my reservations. First of all, I never connected with going on a “diet” and all the crazy fads. I wasn’t looking for a weight loss diet or low carb whatever. I was looking to be healthier over the span of my life. I needed something sustainable. Second, being a strong endurance mountain biker is part of my livelihood and I was afraid of risking becoming nutrient deficient. My races are typically 7 days long and some single days are as long as 160 km or 8+ hours. I wanted to change my diet but was concerned I wouldn’t get enough nutrients to sustain myself. I was also nervous about what people would think—I didn’t want to wear the label “vegan.” I started to implement changes gradually. I told myself I’d eat 80% of my calories
photo by Sonya Looney
from plant sources and the rest from fish or chicken like I was accustomed to, and see what happened. Slowly, I phased out calories from animal sources. I had a lot of questions which I’m going to answer for you. It’s been five years of eating plantbased and there was an unexpected side-
form) reverses heart disease. Studies done on men in their early 20s who died in the Korean War showed that they already had the beginnings of heart disease. In fact, this can be seen in children as young as 10. Eating more plant foods increases the elasticity of your veins and arteries and
It’s been five years of eating plant-based and there was an unexpected side-effect as an athlete: I got faster. effect as an athlete: I got faster. I went from trying to race for the podium to winning most of my races around the world. In fact, I won the 24-Hour World Championship in 2015 on a plant-based diet. Why and how does a plant-based diet help you as an athlete, in addition to disease prevention? As athletes, we are always in a train-andrecover cycle. Training breaks us down so we can recover and get stronger. The recovery element was an eye opener. Plant-based diets are naturally alkaline, as opposed to acid-forming foods like meat and dairy. Acidosis causes inflammation. If your body is constantly in an inflamed state and trying to dedicate resources to recover from the food you’re eating, it takes longer to recover from a hard workout. Eating more alkaline foods decreases your recovery time so you can get to that next key workout sooner. Additionally, eating a whole-foods, plant-based diet (meaning no processed foods in their most whole
gets rid of plaque; the result is better blood flow to your brain and muscles. Another thing I noticed was my already good blood pressure dropped to the ideal ratio among people who regularly live to 100, from 110/80 to 95/60. I also noticed my immune system was a lot stronger. I used to get sick after all my big races, but in the last five years I’ve only been sick once or twice. Eating a plant-based diet has unlocked unimaginable success in my career as an athlete and also has made me measurably healthier. In the next issue, I’ll go into detail on all the things you need to know about being a plant-based athlete.
Ask me anything on my Instagram @looneysonya or Plant-Powered Tribe with Sonya Looney Facebook Group
the good life The Magazine of Nature’s Fare Markets | 11
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GOOD
Health
Live in Harmony, with Ayurveda When you unroll your yoga mat, sprinkle turmeric in your latte, or soothe your sniffles with ginger tea, do you know you are participating in Ayurveda, a holistic healing system that originated in India more than 5,000 years ago?
B
ecause Ayurveda is still relaago through Deepak Chopra’s book Perfect tively unknown in Canada, Health. Years later, while studying to we spent time with Ayurvedic become a yoga therapist at Mount Royal practitioner, Director of the new University in Calgary, she attended a lecture Canadian Ayurveda Association, about Ayurveda—and, as and Okanagan Ayurveda founder she describes it, “a light Erica Mueller to find out when on.” more. Our conversation just Prakiti: “Everything made scratched the surface of what The unique psychophysical sense for the we discovered is an incredibly elemental makeup of a first time in my simple —and complex—way of person determined at the life. Although I’d looking at our health. time of conception. always been into “Ayurveda,” explains Erica, health and fitness, “which means ‘the science this made sense at a of life,’ treats body, mind, and much deeper level, as a spirit as one, and seeks to balance practice in conjunction with the essential elements that give us a pure, the natural world. I knew this is what I natural state of health. There is no ‘mindneeded to do.” body connection’ in Ayurveda—it’s all the So, Erica began her studies with traditional same thing.” Ayurvedic teachers at the Kerala Academy These essential elements, in addition to in California, where she returns next year yoga, include diet, cleansing, rejuvenating to complete her doctorate. She’s also done treatments, exercise, sleep, meditation, an internship at an Ayurvedic hospital in and massage. southern India.
We have to bring back our own intelligence. Our body knows exactly what to do—we’ve just messed it up.
A yoga teacher who opened the first Bikram studio in Kelowna, Erica was first introduced to Ayurveda about 20 years
Three and a half years ago, she opened Okanagan Ayurveda, which integrates Ayurveda with yoga, as therapy.
RHYTHMS TO LIVE BY No matter your doshic type, these daily habits support health and well-being: Drink hot water with lemon juice and ginger in the morning. Move your bowels first thing in the morning. Scrape your tongue and brush your teeth. Move the body (asana) and take some deep breaths (pranayama). Meditate. Oil your body, then shower—sesame oil in the winter and coconut oil in the summer. FOOD Eat at the same time every day, as your body learns to prepare the acids and enzymes needed for digestion. Eat mindfully, without distraction, at a table. Don’t eat in the car, with media, or at a desk. Eat breakfast, unless you feel heavy or sluggish with undigested food from the evening meal. Avoid overeating, or eating during intense emotions. Avoid cold water. Eat fruit at least 1½ hours before or after other foods. SLEEP
Ayurveda 101 The oldest natural healing system in the world, Ayurveda teaches us to live in harmony with the basic laws of nature, based on the belief that we are not just physical
Get up and go to bed at the same time every day, so that your thoughts and emotions become assimilated. Ideally sleep at 10:30 or 11:00 pm, and rise at 6 or 7 am. Create an evening ritual before bedtime so that your nervous system knows it’s going to go to sleep.
the good life The Magazine of Nature’s Fare Markets | 13
AYURVEDIC DOSHAS
Depending on the makeup of the elements in the body, everyone fits into three dominant constitutional types, called doshas. Each type determines a person’s propensity for moving through the world, physically, mentally, and emotionally, as well as their tendency for imbalances.
Vata
air + ether
ether
Physically, vata people are smaller-boned, with deeper set eyes, and kinky, dark hair. They have irregular digestion, and can have problems gaining weight. When in balance, they are very creative, inspiring people. Out of balance, they get distracted and need someone to keep them between the ditches.
air
Elements
Kappa
Our physical and mental/ emotional body consists of five elements.
fire
earth + water Kappas tend to be larger-boned, carry a little weight, have great hair, lips, and nails, and age well. Very familial—they want to build long-term relationships with people. Out of balance they can be lethargic and may suffer from stress disorders or anxiety.
earth
Pitta
fire + water Pittas tend to be pink-skinned, medium in build, with good muscular structure, blue or gray eyes, and fine, straight hair. Having strong digestion, they can eat anything, and nothing bugs them until they get older. They tend to be leaders, organizers. They don’t know how to slow down, and can become dictatorial and angry when out of balance. Prone to inflammatory issues.
water
beings, but also expressions of energy, and consciousness. Every expression is distinct and unique.
rhythms. Food and lifestyle are the basis for everything; the first priority is to clean up toxins in the body.
“Everyone has a divine blueprint,” explains Erica, Vikrati: “a unique constitution A stain or determined at conception. imbalance. Ayurveda sees illness as a manifestation of imbalance, and works to address the root cause, not just the symptoms: physical, energetic, or emotional. I use a diagnostic tool to look at the qualities and elements that make you who you are— your dosha—and to determine the best plan of action for improved health and well-being.”
Most of us in North America, she says, have lived out of balance for a long time: lots of stress, not eating regularly, poor sleep patterns and digestion.
A Way of Life Ayurveda is a way of living that teaches our body its innate 14 | May/June 2018
“We believe that poor digestion causes all disease—mental or physical—so when I do an assessment, I need to find out what your digestive system is like, and if it’s working properly. If it isn’t working properly you create Ama in the body (a white sludge that In Ayurveda, infiltrates the everything you do in intelligence of the your everyday life body), and starts either benefits you to create disease.”
or causes you harm.
The art of eating, Erica says, is sacred. “We There is no “average person” or “standard are making our treatment.” Every individual temple, and we is a one-of-a-kind with a can’t do that unique blueprint for health. when we are on the computer, or on the phone! We confuse our digestive system, and have forgotten our innate intelligence. Your body knows—but, if you’re imbalanced, it’s not giving you the right messages. Our bodies speak to us all the time—we’re just not listening. “Ayurveda is the art of mindfulness at its essence. Many of us go to the yoga mat to be mindful. I teach people to make their life mindful.”
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Nutrition
The Paleo Diet BY LISA KILGOUR, rhn
The Paleo style of eating is very popular today. This popularity has been driven by athletes, especially in the CrossFit community, and now it’s even being embraced by top-level athletes and couch potatoes alike.
LISA KILGOUR, rhn is Nature’s Fare Markets’ Registered Holistic Nutritionist. She is Board Certified in Practical Holistic Nutrition and provides free half hour one-on-one nutrition consultations in our stores. Check out the appointment schedule on page four and book your free appointment in-store today or online at naturesfare.com. Learn more: lisakilgour.com
16 | May/June 2018
I
’m generally not a big fan of diets or programs, mostly because they tend to be unsustainable. But, admittedly, this is the one style of eating I’ve recommended more often than any other.
Is it Paleo?
It’s not because it’s a perfect way of eating nor is it one that everyone should follow, but it does serve a purpose for certain people at a certain time. More on that in a minute. The Paleo Diet, in a nutshell, is meant to mirror a Palaeolithic hunter/gatherer diet. It includes lots of wild/grass-fed meat, veggies, fruit, nuts, and healthy fats, and excludes all sugar, grains, dairy, beans, and processed food. I see it as a healthier version of the ‘90s fave Atkins Diet. So, who is this diet good for? Because it’s a higher protein and lower carb diet, it’s great for athletes (that’s why it’s so popular with CrossFit), and it’s good for anyone trying to manage their blood sugar. It eliminates refined sugars and flour but isn’t entirely starchy carbohydrate-free. You can still enjoy fruit and root veggies. This style of eating isn’t for everyone. It can be difficult to follow any diet for the longterm, and losing weight and then gaining it all back can be really hard on the body. If you’ve tried other diets before and you’ve struggled to keep them up, I wouldn’t recommend following any diet, including this one. What would work better is a lifestyle-shift: slow changes, made over time, that you can easily sustain. That’s how real long-term health is created, and the Nature’s Fare Nutrition Team can help you if you’re struggling.
A word on the Ketogenic Diet This diet is mega popular right now. Many websites and health experts are promoting this type of diet as a miracle fix for many issues (and making a lot of money doing so, by the way). This diet is similar to The Paleo Diet but much more restrictive. It removes all starches and lowers carbohydrates to no more than 5% of one’s diet while increasing fat to 60 to 80%. This creates a metabolic change and instead of burning glucose for fuel, we go into ketosis and start to burn fat for fuel.
Enjoy
Reduce/Remove
Grass-fed meats
Cereal grains
Fish/seafood
Legumes (including peanuts)
Fresh fruits
Dairy
Fresh vegetables
Refined sugar
Eggs
Potatoes
Nuts
Processed foods
Seeds
Refined vegetable oils
Healthy oils
Candy/junk/processed food
olive, walnut, flaxseed, macadamia, avocado, coconut
This diet has been used medicinally for decades, mostly for epilepsy and some types of brain cancer. But, in the past, it was always medically-supervised because it’s a very hard diet to balance nutritionally. Fat isn’t overly vitamin- or mineral-rich, so you can be prone to deficiencies. I don’t have the medical training to debate whether or not being in ketosis for a long period of time is okay for the body. But, I do have a very unpopular opinion on this very popular diet—I don’t like it. I feel that it should be kept as a medicinal diet, to help with very specific conditions, and not followed by the average person. The reason is this: it’s very hard to maintain. It will, without a doubt, trigger weight loss, but you have to stay in ketosis to keep
losing weight. And, as we saw with the less restrictive Atkins Diet, the weight comes back once you go back to your normal life. Diet perfection is a very hard cross to bear. And to the argument that this is easy to follow forever? Well, ah, I don’t quite believe that. If so, we’d see lots of people still following the Atkins Diet. But there are very few, if any. To sum it all up, if you feel really good when you’re eating a high protein diet, check out the hundreds of Paleo websites for some fantastic and healthy recipes. Keep in mind, you don’t need to follow this diet perfectly, but it can add some wonderful new flavours and food ideas to your day-today diet.
the good life The Magazine of Nature’s Fare Markets | 17
G OOD
Health
SIBO: Shaggy Carpet Seeks Healthy Bacteria
Small Intestine Bacterial Overgrowth (SIBO) is the leading cause of irritable bowel syndrome and can have a profound effect on intestinal health. SIBO is a condition where the normal bacteria found in the large intestine have migrated into the small intestine and caused malabsorption, gas, bloating, cramping, and food sensitivities.
DR. SHELBY ENTNER, nd is a sought-after naturopathic physician, speaker, and expert. After receiving her doctorate in 2002, Dr. Entner went on to practice in the United States for several years before returning to BC and eventually founding Vero Health in Vernon. She enjoys a busy practice with her award-winning team of practitioners and staff and loves living in the Okanagan with her young family.
18 | May/June 2018
verocare.ca
Ascending Colon
Ileocecal Valve
SIBO can occur when the ileocecal valve (which connects the large and the small intestine) is dysfunctional, allowing large intestinal bacteria to migrate upwards into the small intestine. Appendix
T
he small intestine is full of little finger-like villa that resemble the shaggy carpet of your parents’ basement. The main purpose of the small intestine is absorption of nutrients. Stretched out it would be the length of a tennis court, but it is compacted into tiny little “fibres”, your villi and microvilli. These microvilli are always reaching for and absorbing nutrients. Releasing enzymes, these microvilli are responsible for protein and starch absorption. The movement of the microvilli is called the migrating motor complex (MMS) and occurs every 90 minutes between meals, sweeping the bacteria and nutrients along. Imagine the shaggy carpet moving and pulling the nutrients deeper into the shag, just like the beer you spilled that night your parents were out. SIBO can occur when the ileocecal valve (which connects the large and the small intestine) is dysfunctional, allowing large intestinal bacteria to migrate upwards into the small intestine. It can also occur when the MMS is damaged from stress, anxiety, or certain medications. Wave activity is halted and bacteria begin to proliferate in the small intestine, overwhelming the natural environment.
physicians will rely on herbal or prescriptive antibiotics as well as a diet that needs to be tailored to the patient. Optimizing the MMS system, restoring proper bacteria, removing the proliferative abnormal bacteria, and correcting the ileocecal valve issues are the ways to help the gut heal. Leaky gut symptoms and food sensitivities are also important to work with when personalizing a treatment plan for an individual. For decades naturopathic physicians have treated people for leaky gut syndrome, and with new advances in testing for gut health, we are gaining new tools and options for gut healing. Experts from around the world are gathering this spring for a conference in the US that I’m excited to attend, to gain the most from the brightest people practicing gastroenterology in both conventional and naturopathic medicine. Talk to your doctor about SIBO and restore that shaggy carpet back to its glory days.
OPTIMIZING THE MMS SYSTEM, RESTORING PROPER BACTERIA, REMOVING THE PROLIFERATIVE ABNORMAL BACTERIA, AND CORRECTING THE ILEOCECAL VALVE ISSUES ARE THE WAYS TO HELP THE GUT HEAL.
Some of the main reasons we can develop SIBO are infections in the gut (traveller’s diarrhea, food poisoning, gastroenteritis), medications such as proton pump inhibitors (antacids), abdominal surgery and scarring (C-sections for example), and high stress which can alter gut motility and proper acid levels in the stomach. SIBO can be evaluated by a qualified physician with a simple test that can be performed in your home. Measuring levels of breath gases such as methane and hydrogen sulphide, these tests can predict SIBO being the culprit in an IBS patient. Treatments are proliferating online but many the good life The Magazine of Nature’s Fare Markets | 19
70% OF YOUR IMMUNE SYSTEM IS IN YOUR GUT MAKE SURE YOURS IS UP FOR IT 20 | May/June 2018
DAILY PROBIOTIC PROVIDES HEALTHY BACTERIA IMPROVES DIGESTION
GOOD
Nutrition
Chickpea Sweet Potato Coconut Curry Bowl BY TORI WESSZER
vegan & gluten-free
Ingredients 2 cups
quinoa*
4 cups
cauliflower florets, cut into bite-sized pieces
284 g
frozen cubed sweet potatoes (I used Stahlbush brand)
2 tbsp
extra virgin olive oil
2 tbsp
Thai Kitchen Red Curry Paste
400 mL coconut cream 398 mL chickpeas, drained ½ cup
coconut milk
4 cups
fresh spinach leaves, lightly-packed
1 bunch cilantro, chopped *you can substitute another grain such as rice if you wish
PREPARE 1. Cook the quinoa according to the directions on the package (I bring 2 cups of quinoa with 4 cups of water to a boil, reduce to a simmer, cover, and cook for approximately 20 minutes). 2. Meanwhile bring one medium and one small pot of water to a boil on the stove. Add the cauliflower to the medium pot and the sweet potatoes to the small pot. Cook each until they are fork tender, approximately 5 to 7 minutes for the cauliflower and 10 to 12 minutes for the sweet potatoes, drain each, and add them back to their respective pots. 3. In a medium frying pan heat the oil over mediumhigh heat. Add the cooked sweet potatoes and cook, stirring occasionally, until they are lightly brown and caramelized. 4. Add the curry paste, coconut cream, garbanzo beans, coconut milk, and spinach leaves to the cauliflower pot over medium heat. Cook until heated through and the spinach is just wilted. 5. Stir in the sweet potato and serve over the quinoa or grain of choice. Garnish with the fresh chopped cilantro.
TORI WESSZER is a Registered Dietitian and self-proclaimed foodie. Her nutrition philosophy embraces moderation and quality without deprivation. She started up Fraîche Nutrition on a whim in August 2014, inspired to help share her love of food and educate others on simple healthy eating at the same time. Tori believes that food and nutrition has become overly complicated, and hopes to help others live healthier lives one wholesome recipe at a time.
fraichenutrition.com |
fraichenutrition
the good life The Magazine of Nature’s Fare Markets | 21
GOOD
Nutrition Bistro Meal Hack
Tacos in Minutes!
The Bistro’s Spicy Asian Sla makes dinner prep a breezew .
This healthy weeknight meal comes together in under 30 minutes with the help of one of our pre-made salads and uses only four ingredients! If you’re feeling ambitious, pair it with our amazing chimichurri sauce that takes just an additional 10 minutes. Ingredients 1 pkg
frozen Life Choices Chicken Strips (fish or veggie options would also be great)
1 pkg
tortillas
1
medium container Bistro Spicy Asian Slaw
1–2
ripe avocados
Optional: chimichurri, cilantro, and lime
PREPARE 1. Bake the chicken strips as indicated on the package. 2. Lay out a tortilla. In the middle of the tortilla, place a spoonful of Spicy Asian Slaw, sliced avocado, and top with cooked chicken strips. 3. Top with chimichurri, cilantro, and a squeeze of lime juice.
Chimichurri ¼ cup vinegar 1 tsp
salt
2
garlic cloves, minced
¼ cup green onions, diced 1
jalapeño, seeded and diced
½ cup cilantro, diced ¼ cup parsley, diced ½ cup extra virgin olive oil Mix all the ingredients together in a blender or food processor and drizzle on those delicious tacos. 22 | May/June 2018
G OOD
Beauty
Natural Deodorants Do Work! ARTICLE AND PHOTOS BY STESHA JORDAN PUCKET T
There seems to be so much talk about deodorant these days. Is it good for you? What kinds of chemicals are in it? Why is the deodorant leaving stains on my white tees? Most importantly—and the question I will be answering today—does natural deodorant actually work?! STESHA JORDAN PUCKETT is a lover of style, beauty, and all things photography. She started her blog, Classic & Bubbly, in June of 2011, where she uses her love and talents of photography and writing to explore topics like personal style, beauty tips and tricks, and her family life. classicandbubbly.com 24 | May/June 2018
I
have been testing highly rated natural deodorants for the last two months. From casual days around the house to high-energy workout classes, I put these deodorants to the test! I selected four very different forms of deodorants to try, and found the pros and cons that come with each. Schmidt’s Sensitive Skin Formula in Geranium Flower was the first deodorant I put to the test and it was my absolute favourite! The floral smell was a little heavy at first, however after my workouts I could still smell the floral scent which was way better than smelling sweaty! The texture was a little thicker than the drugstore brands I used to use, but that didn’t affect the way it applied. I loved applying it first thing in the morning and having it last all day long. I also really liked Jásön Dry Spray Deodorant in Fresh Cucumber. This was the first time I had used a spray deodorant and once I figured out you have to press hard to break the new bottle safety latch, it worked a lot easier! I loved the light fresh feel and smell of the spray; it reminds me of summer mornings. I did find after a workout or anything that caused extreme sweating, reapplication was needed, so I carried the bottle around in my bag with me.
extremely sensitive area for me so when I found The Curator from routine. I was immediately attracted to it. The baking soda-free product worked great and didn’t irritate my underarm area at all! However, for this reason it does need to be reapplied often. Since this product comes in a jar form your fingers are used for the application process. When reapplication
smoothly; even though it says unscented I can smell a little touch of lemon! I did find this deodorant needed reapplication even though the branding says 24 hour odour control. I’m not sure if I’m an excessive sweater or if I’m not used to the different textures just yet, but with the traditional glide-on applicator it was no issue to reapply.
I AM SO HAPPY I HAVE EXPOSED MYSELF TO NATURAL DEODORANT. is needed I found it better to clean the underarm area prior to reapplication, which makes it a bit more difficult to apply on the run. The final deodorant I wanted to share with you is Tom’s of Maine Long Lasting Deodorant in Unscented. This specific product reminds me most of drugstore deodorant brands. It is in a traditional stick form and glides on
I am so happy I have exposed myself to natural deodorant. I actually went through and tossed out all the previous brands I used and am looking forward to keeping with the natural care! I can tell the toxins have been sweated out of my body and my underarm skin feels healthier than ever. To answer the big question, yes natural deodorant does work, once you learn how to use it!
When I choose items to put on my body I typically prefer the sensitive skin formulas, especially when applying to parts of my body where razor burn can form. Underarms are always an
the good life The Magazine of Nature’s Fare Markets | 25
G OOD
to our Planet
Are We Killing Wild Birds with Kindness? BY MICHAEL SIMPSON
Putting food out brings birds into our yards but does it also put them in harm’s way?
I
nviting wild birds into our gardens seems like a great way to get closer to nature. Who doesn’t enjoy seeing cheerful chickadees or a brightly coloured woodpecker on a bird feeder? The North American bird feeding industry can certainly chirp over our enthusiasm for garden birdwatching: according to its 2016 annual report, almost 50% of Canadians have bought wild bird seed at least once, and regular purchasers spend an average of $30 a month on food for our feathered friends. Yet, not everyone is convinced that bird feeding is a good idea. One concern is that it puts birds at greater risk of being caught by domestic cats. Even the most lovable kitty can’t resist the instinct to pounce on a careless songbird. The ecological impacts of cats killing birds are unclear. If you are an animal lover, though, that’s small consolation when you see a cat carrying in its jaws a bird that just ate from your table.
Not everyone is convinced that bird feeding is a good idea. One concern is that it puts birds at greater risk of being caught by domestic cats.
26 | May/June 2018
Another concern with bird feeders is that they spread diseases by bringing birds into close proximity to one another, especially if feeding areas have accumulated rotting food and bird droppings. Moreover, lowcost generic seed mixes encourage different types of birds to mingle, potentially allowing pathogens and parasites to jump species. One way to limit these risks is to have different feeders for different types of food. Industry data, however, suggest that it is bargain bird food mixtures that we are buying most often.
BE BIRD SAFE
© The Convenience Group
Install an ultrasonic cat deterrent
Keep bird feeders clean
Reduce window collisions
These devices go in the garden. When triggered by movement or body heat, they emit a high-pitched sound that humans can’t hear but cats find unpleasant. Canadian retailers include Vancouver-based Aspectek (www. aspectek.com).
Take feeders down and wash them with an animal-safe disinfectant or a weak water-and-bleach solution at least a couple of times a year. Remember to also rinse and dry them thoroughly before filling them up again.
Installing bird-safe screens, films, or netting can make glass more visible to birds. Other precautions include keeping blinds closed and houseplants away from windows. The Fatal Light Awareness Program (FLAP) Canada has more advice on its website at www.flap.org.
There is a major indirect danger associated with feeders that birds can come up against, too. According to a 2014 American study, over 900 million birds may be killed in the US every year by colliding with buildings. Furthermore, the researchers found that almost all such fatalities are caused by collisions with low-rises or residences. A 2012 study, meanwhile, found that birds hit homes with bird feeders more often than homes without them. Does all of this mean that bird feeders do more harm than good? Currently we don’t have enough evidence to say one way or the other. Even so, attracting birds into our gardens does give us an uplifting way to observe natural beauty at a time when opportunities for that experience seem to be diminishing. If we take precautions, therefore, such as trying to keep cats at bay and cleaning bird feeders regularly, maybe we can keep feeding birds—and our appreciation of nature in general.
the good life The Magazine of Nature’s Fare Markets | 27
GOOD
Fitness
Working the Kids Into Your Workout BY RACHEL DOELL | PHOTOS BY BRITNEY GILL
One of the most common questions I’m asked is how to stay active while raising young children. For many moms and dads, childcare, gym memberships, even five minutes alone can feel unattainable. So how do we put time and energy into our health, goals, and mental stability when life seems unstable? How do you show up for yourself when you have little ones you always seem to show up for first? RACHEL DOELL is an instructor, personal trainer, mother, and wife who loves health and fitness. Her fitness company, Daily Routine Fitness, features simple ways to fit living a healthy life into your everyday routine. dailyroutinefitness.com | 28 | May/June 2018
dailyroutinefitness
celebration for the whole Doell team. This has taught our kids that being strong and healthy can be fun, exciting, and rewarding.
A
s parents, we live in the tension between what is best for us and what is best for our families, and often we think we need to choose one over the other. I hope these next few thoughts give you some ideas on how to include your kids in your fitness journey, which I believe will make you a better version of yourself and a better parent as well. These are some things that have helped me along the way. Some may resonate with you, others may not work; the goal is to share our journeys openly and honestly, so we all grow and feel supported along the way.
① Get the kids involved with your goals They don’t need to love it, they don’t even need to like it, and they may even fight you on it for a period of time. Change is hard for kids, especially when it comes to boundaries around our time with them. One thing that has worked for me is getting the kids involved with my plan for the day. If I know I’m going to have to get a workout in with them, I explain what I’ll be doing, ask them to be a part of it, and continually express how important it is for Mommy to sweat it out and feel strong. 90% of the time the kids do the workout with me for the first 10 minutes and then move on to building Lego right next to me. This didn’t happen overnight, but by consistently communicating my goals and how they can help, I’ve seen a positive change in their reaction to my workout times.
② Start small Don’t jump into the workout process with kids expecting to get 30 minutes or even 5 minutes in without tears or meltdowns. Maybe your kids will rock it, but mine literally see me move out of the snack prep area of the kitchen or notice I’ve shifted my
attention away for 2 minutes, and someone is clinging to my leg, asking for a snack, or tackling a sibling. I focus on small wins. 10 minutes a day can change your body, improve your health, and boost your healthy hormones. In the beginning, I would celebrate 5 minutes in the morning and 5 minutes during nap time (add it together and it’s 10). Anything above 10 minutes is a bonus!
③ Make it fun I have “my” workout music and I have “mommy” workout music. “My” workout music typically consists of heavy rap (it really helps me work through that last set haha) and my “mommy” playlist is happy songs to get the kids involved and excited to move their bodies in any possible way that will make time for me to get in one more set of push-ups. They love to pick the songs and I find that by allowing them to help me plan my workout programs they feel ownership and excitement about what I’m doing.
④ Celebrate together Hitting a new personal best in my workout or running faster than I have before gets me so pumped up, and I want my kids to understand and feel the excitement of these achievements. Because of this, our family is constantly celebrating together! Whether it’s trying a new donut place, hitting up a new climbing gym, or planning a special movie night, when I hit my goals it’s a
I hope these few thoughts spark some of your own ideas to implement in your house. And if you just pulled out your calendar and are trying to find a day that will be good to start some of these things, burn your calendar and start today. No day will every feel like the right day to start, and every day will have its different challenges that make it easy to push this to the next. Oftentimes the biggest challenge is overcoming the fear of starting something. Here’s your next step: put this magazine down, grab your kids, put some music on, and start moving your body!!
DAILY ROUTINE FITNESS
Kid-Friendly Circuit Workout Have a fun playlist and an open dance floor. high knees 1 minute push-ups x 30 squats 1 minute floor jacks x 30 jumping lunges 1 minute tricep push-ups x 30 burpies 1 minute plank hold 1 minute If you get all the way through this set, start it all over again for 1 or 2 more times!
the good life The Magazine of Nature’s Fare Markets | 29
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Good Food For Good Ketchup
These golden gems are a staff favourite. Too good to describe so you just have to try them yourself. They are packed with crunch and perfect for anytime munching. Lucky for us, they just came out with a spicy turmeric flavour. Be warned, you will eat the whole bag. Good thing they are good for you. Organic, gluten-free, and Non-GMO Project Verified.
Woohoo! Ketchup you can feel good about. This handmade ketchup is made with dates and only has 1g of sugar. This tomatoey goodness tastes amazing; kids and adults alike just love it. Move over regular ketchup, there’s a new and improved ketchup. 100% organic. Handmade in Toronto.
NEW AT TH�
BISTRO Butter Bean Salad
DAIRY
Pulse Kitchen Cheese
VEGAN & MADE WITHOUT GLUTEN
These are a winner on any cheese board! 100% plant based vegan and gluten-free cheeses. This isn’t your typical vegan cheese, they are creamy and delicious and make every meal extra saucy! Handcrafted in Penticton, BC. Try them all: Sharp Cashew Cheddar, Cashew Kind of Blue, Almond Chevre, Almond Gruyere. Another staff fave to try out.
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