THE Live well. Live organic.
LIFE
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MAY/JUNE 2019
HiT MyTH OR
The Truth About Plant-based Diets
12
18
20
24
4PM TIREDNESS AND YOUR CRAVINGS
MINIMAL WASTE HAIR CARE
THE NEW COURAGE FOR THE MODERN FATHER
BOOSTING BRAIN HEALTH WITH DIET
Big news for little tummies!
NEW Daily Boost & Throat Defence Probiotics Helps support digestive health Helps support intestinal and gastrointestinal health
CONTENTS G OOD
Feature
7 Hit or Myth: The Truth About Plant-Based Diets Recipe: Soba Noodle Bowl
17
By: Julie Prescott
G OOD
Health
14 Smell, Memory, and Emotion 20
The New Courage for the Modern Father
By: Jason Podollan
27 It’s Time to Simplify!
By: Vanessa Jahnke
28 Biofilm Busters
18
By: Dr. Shelby Entner, nd
GOOD
Fitness
22 Strengthening Connections
By: Rachel Doell
G OOD
12
Nutrition
4pm Tiredness and Your Cravings By: Lisa Kilgour, rhn
17 Father’s Day Burgers Recipe: Pulled Jackfruit Burgers
By: Bailey Campbell
24 Boosting Brain Health with Diet
20
By: Julia Denker
GOOD
18
Beauty
Minimal Waste Hair Care By: Kaitlyn Dickie
I N EVERY ISSUE 5 Get the Good Stuff 6 Expert Answers 31 NEW Good Stuff In-Store
22
the good life The Magazine of Nature’s Fare Markets | 3
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LISTEN FILL YOUR CUP PODCAST by Rachel Molenda Episode 15: How to Find the Ultimate Healthiest Diet for You Host Rachel Molenda interviews Marni Wasserman, Holistic Nutritionist and author of Plant-Based for Dummies and Fermenting For Dummies, plus the co-host of one of the most popular health-based podcasts out there, The Ultimate Health Podcast. While Marni’s love and passion for real food will never change, her diet has certainly changed over the years from being vegan, then vegetarian, to now being label-free and incorporating animal protein. What you’ll learn is that she didn’t incorporate fish and animal protein into her diet again because she was craving it, but because she felt she needed it. This is a story of how there are many diets out there for many types of people, that a one-size-fits-all diet solution doesn’t work, and how to find the ultimate healthiest diet for you!
Marni Wasserman
the good life The Magazine of Nature’s Fare Markets | 5
EXPERT
s r e Answ
with Dr. Jen
Q Dear Dr. Jen,
My doctor said I might be going through andropause because of my fatigue and lack of libido. I didn’t think men went through hormonal changes and I’m wondering what I can do to feel more like myself again. —A.B., Kelowna
A
Andropause or male menopause is a name that has been given to a set of symptoms that appears in some aging men. It is related to the slow but steady decline of testosterone and dehydroepiandrosterone (DHEA) in middle-aged men. Testosterone appears to decline by 10% every decade after age 30. The consequences and symptoms of this decline in hormone levels include loss of libido, anxiety, depression, erectile dysfunction, impaired memory, fatigue, insomnia, hot flushes, and sweating. It is suggested that about 30 percent of men experience andropause by their mid fifties. In addition, the men most likely to develop andropause are those with diabetes and high blood pressure. One star herb that is effective in impacting and reducing many andropause symptoms is saw palmetto. Saw palmetto (Serenoa repens) is a palm tree native to Florida whose berries’ fat soluble extract may be used to prevent the conversion of testosterone to dihydrotestosterone (DHT) by inhibiting the enzyme responsible: 5-alpha-reductase; when not in check, this chemical reaction contributes to prostate enlargement and its symptoms. Saw palmetto has been used in the management of other genitourinary problems, including prostatitis and urinary tract infections, low sperm count, and lack of libido, as well as for androgenic alopecia (hair loss and balding). Look for an extract of saw palmetto standardized to contain 85 to 95% free fatty acids, esters and sterols to provide the most therapeutic effect! The saw palmetto is a star when it comes to the management of several genitourinary issues. 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 2019
Curcumin from turmeric can be used to support proper estrogen metabolism.
Q Dear Dr. Jen,
I am a 35 year old woman, and have been getting worsening PMS. My naturopathic doctor is treating me for estrogen dominance. Can you explain what this means? —J.S., Coquitlam
A
Although women need estrogen for numerous functions in the body, excess estrogen can lead to estrogen dominance. Estrogen dominance can contribute to symptoms of PMS, breast tenderness, and uterine fibroids, and has also been implicated in estrogen-related cancers. It’s disconcerting to think that a natural hormone circulating through women’s bodies is a carcinogen, but The National Institute of Environmental Health Sciences recently added estrogen to its list of known cancer-causing agents. Your naturopathic doctor has most likely suggested dietary changes and supplementation to encourage the proper metabolism of estrogen and prevent the production of carcinogenic compounds. One particularly influential type of food is the cruciferous vegetable family, including broccoli, cabbage, and Brussels sprouts. They contain a naturally occurring compound called indole-3-carbinol (I-3-C) that can influence estrogen metabolism, the breakdown of “bad” estrogen, and the formation of the protective form of estrogen. I-3-C can also be supplemented, which is usually an easier task than consuming pounds of these vegetables a day. Other supportive nutrients include calcium D-glucarate, green tea extract, and curcumin from turmeric root. As always, I encourage purchasing products that have been third-party tested for traces of pesticides, herbicides, and other contaminants, as these can act as xenoestrogens and disrupt your estrogen levels further.
HiT MyTH
GOOD
Feature
OR
The Truth About Plant-based Diets BY JULIE PRESCOT T
Plant-based preferences are going mainstream, globally, because the benefits—for people and the planet—are undeniable. In China, people are encouraged to reduce meat consumption by 50%. In the US, 600% more people identify as vegan than three years ago; and 350% and 400% more, in the UK and Portugal respectively, compared to a decade ago. In Canada, our new Food Guide emphasizes protein from plant-based sources. Yet myths about plant-based diets abound. To get the facts, we checked in with Nicola Anderson, Education Specialist/RHN/ROHP, at plantbased nutrition company Vega.
Nicola AnderSON
Vega
the good life The Magazine of Nature’s Fare Markets | 7
Q
What are the benefits of a plant-based diet?
So many! Plant-based foods are nutrient dense (rich in fibre, vitamins, and minerals), easily digestible since they are typically consumed in their whole form, minimally processed, and low in saturated fats. Plantbased diets also help Mother Earth with a reduced carbon footprint. Also important is nutrient density—the nutrients derived from a food, per calorie. We’re not talking about calorie counting but bang per buck. How many macronutrients (proteins, fats, carbs) and micronutrients (vitamin, minerals) are you getting per calorie? Plant-based foods are nutrient-dense because they have fewer calories and more nutrients per calorie.
Q
What are the myths surrounding plant-based diets?
33333 There are a few!
PLANT-BASED DIET MYTH #1 You can’t get enough protein on a plant-based diet. Protein is essential to living and plays a variety of roles in our body—everything from tissue repair, to muscle cell and tissue development, and helping to carry oxygen through the blood for energy.
Every whole food contains protein in varying levels. When we say “protein” we’re also talking about amino acids—20 different ones—split into two categories: • Essential amino acids only obtained from food, and • Non-essential amino acids found in food and naturally created by the body. While it’s beneficial to get protein from multiple sources to ensure a full amino acid profile, it’s not difficult to meet the daily recommended value on a plant-based diet. Nearly all vegetables, beans, grains, nuts, and seeds contain protein. Great sources are quinoa, beans, tofu, lentils, tempeh, oats, broccoli, and nuts and seeds.
Types of Diets Always check with a qualified health practitioner to make sure you are meeting your unique nutritional needs.
vegetarians exclude animal and animal by-products, fish, and shellfish lacto-ovo vegetarians exclude animals; include dairy and egg
lacto vegetarians exclude
animals, animal by-products, eggs; include dairy products
ovo vegetarians exclude all animals and dairy; include eggs
vegans exclude all animals and
animal-derived products, including honey
flexitarians part-time
vegetarians who also eat animals, dairy, and fish
pescatarians exclude animal and dairy products; include fish
pollotarians exclude animal and by-products, except for poultry pollo-pescetarians exclude animals and by-products; include poultry, fish/seafood
fruitarians mostly raw fruit
33333 PLANT-BASED DIET MYTH #2 You need to drink milk to get calcium.
We often hear this, but plant-based sources of calcium are abundant and more sustainable, like: • Dark leafy greens, particularly cooked collard greens, turnip greens, and kale; • Chia and hemp seeds, hemp milk, almonds/ almond butter; • Broccoli, figs, and blackberries; and • Tahini and molasses.
“If you had 200 calories from salad versus 200 calories of French fries, which 200 calories are going to provide you with the most nutrition? Which one is more nutrient-dense? Which is nutrient deficient?” 8 | May/June 2019
milk
3333333
Soba NOodle BOWL
PLANT-BASED DIET MYTH #3 Athletes can’t be strong on a plant-based diet.
This is possibly one of the biggest myths! To gain muscle, we must do two things: • Work out to break down muscle tissue, and then • Refuel/rebuild with high-quality protein. Our body converts protein into individual amino acids to help repair and rebuild muscles—most importantly the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine. Leucine, in particular—immediately after a strength workout—helps to stimulate protein synthesis. Try a post-workout meal of a cup of lentils and at least 1 oz of pumpkin seeds. I’m also a huge fan of post-workout protein smoothies, to hydrate and get adequate amounts of BCAAs.
3333333 PLANT-BASED DIET MYTH #4 Plant-based diets are boring.
I couldn’t disagree more! Try new foods—colourful plant-based options are endless. Think about eating the rainbow; the more colours you eat, the more diversity in nutrients and flavour. Get creative with herbs and spices—garlic, ginger, and citrus—to boost flavour as well as vitamins, minerals, and antioxidants.
Q
What’s your favourite plant-based dish?
Use your favourite veg or make it as-is. Warm or cold, it makes great leftovers! Serves 4. 4 cups water
Topping Ideas
1 tsp
salt
1 cup
shelled edamame
8 oz
soba noodles
2
green onions, cut on a diagonal
Almond Sauce 1 clove garlic, minced ¼–½
hot pepper, minced
1 lime, juiced ¼ cup almond butter 1 tbsp
Vega® Antioxidant Omega Oil Blend
½ tbsp agave ¼ cup water
1 carrot, cut into 2" matchsticks ½
English cucumber, cut into 2" matchsticks
½ cup daikon radish, cut into 2" matchsticks 1
red pepper, julienned
¼ cabbage, julienned ¼ cup roasted almonds, chopped
Pretty much anything with or on noodles is my jam—a Soba Noodle Bowl is a staple in my house. It’s super quick to prepare, flavourful, and fresh.
Bring a pot of salted water to a boil.
Sources: foodrevolution.org/blog/vegan-statistics-global/ myvega.com www.healthline.com/nutrition/vegan-vs-vegetarian#section6 food-guide.canada.ca/en/
Blend all almond sauce ingredients together until smooth.
Cook soba noodles for about eight minutes or until al dente. Rinse, chill, and set aside. Combine soba noodles, veggies, and almond sauce in bowls. Top with almonds and serve.
the good life The Magazine of Nature’s Fare Markets | 9
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“ISURA conducts the most rigorous testing in the world on natural health products, providing consumers confidence that the ISURA-approved products they use are safe, effective, free of contaminants, and meet label claims.” – Chuck Chang, Laboratory Director, ISURA
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ISURA uses comprehensive analytical testing and is audited regularly to ensure that we stay up-to-date and meet global standards set by the International Organization for Standards (ISO). ISO is recognized worldwide as the largest developer of voluntary international standards and we worked hard to achieve this accreditation.
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ISURA tests the raw materials and ingredients that our clients use to make their natural health and food products, and confirm that they are what they say they are (authentication/ ingredient identification), that they are pure (do not contain pesticides, solvent residues,
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ISURA is proud to collaborate with university researchers and government scientists to develop better ways to ensure that our natural health products are non-GMO compliant, free of contaminants and adulterants, authentic and accurately labelled.
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Why should I care about contamination? Aren’t all natural health products safe?
I can assure you that products with the ISURA seal on the label are safe and are what the label says they are, but unfortunately that isn’t always true of all products. The raw materials and ingredients for natural health and food products come from all over the world and in order to be sure that our clients’ products are safe, healthy, and effective – they need to be analyzed and tested – and that’s where ISURA comes in. Whether a product is made from seeds, leaves, or other parts of a plant; whether they are from sustainably harvested fish; whether they are an oil, a tincture, powdered or in a capsule – ISURA tests them all. The ISURA seal on the label verifies the safety, quality, and integrity of the natural health and food products inside the bottle!
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Look for this ISURA seal of approval on product labels.
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GOOD
Nutrition
4pm Tiredness and Your Cravings BY LISA KILGOUR, rhn
It’s like clockwork: by midafternoon, you’re feeling lessthan-stellar and you’re lookin’ for something sweet. Or maybe even something sweet and caffeinated.
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
12 | May/June 2019
I
t’s a common phenomenon, and it’s partly due to our go-go-go lifestyle that expects us to have high energy all day (which is very unnatural) and partly because we expect too much from our lunch. Breakfast only needs to keep us full for three or four hours, but lunch has to take us from noon until 6pm or later! Enter, the 4pm crash/craving cycle. We have a natural blood sugar and cortisol dip in the late afternoon. Our blood sugar is heading down because lunch was many hours ago and our cortisol naturally heads downhill in the afternoon to make sure we’re ready to sleep at night. These two hormonal issues team up to suck the wind right out of you. If you make it through your day without a sugar/caffeine treat, then the drive home may be extra tiring. Once you get home and start making dinner it can be very tempting to nibble on this or that to quash that hunger. The temptation to open up the cupboard and devour everything can be very, very real… You know how all of the main roads are littered with fast food restaurants? They love your 4pm crash because they know you’ll be too tired to cook dinner. Don’t let the fast food restaurants win! If you’ve felt this way, and especially if you feel this way often, then I’ve got fantastic news for you. There is a very easy solution to this very common problem. With one caveat: if you’re in a later stage of adrenal fatigue and instead of feeling exhausted you feel like all of the energy has been sucked out of you at 4pm…well, these tips will help, but they won’t bring you back to your old self right away; there’s other healing to be done.
My three simple tips to eliminate your 4pm tired cravings 1. Balance your blood sugar with breakfast. Breakfast plays a key role in your afternoon energy. A great breakfast (meaning, one that works for your unique body) = steady
Carb-lovin’ breakfast: try steel-cut oats, muesli, or wholegrain toast with nut butter;
THE 4PM CRASH/ CRAVING CYCLE
Or a mix of the two: try eggs with toast, or yogurt with muesli. You might be surprised by what your body likes! If you love it and feel satisfied all morning, then you’ve found your perfect breakfast!
7AM
Slept in. Coffee is all I have time for today!
2. Have a high energy snack around 4pm. This is the simplest and most effective thing you can do to keep your energy steady. And it’s very easy. Just eat an apple at 4pm, or any fruit or veggie. A piece of fruit is a perfectly packed piece of sweet energy goodness. It will give you exactly what you need to pull your blood sugar up while also giving you a boost of energy. If you don’t love fruit, try a few pieces of dark chocolate, or a handful of nuts. Just have something to eat around 4pm.
12PM
Not much time for a break today. Grabbed a sandwich from my fave place down the street. Yum! Now to crush some deadlines.
3. Respect your energy in the afternoon. This one might be a bit more difficult for you depending on your day/work schedule.
4PM
Phew, what a day! I’m exhausted but there’s still an hour to go and lunch was ages ago! Thank goodness for the stash of chocolate in my desk and some more coffee!
Remember, your cortisol (the source of your energy) naturally starts its journey down after lunch so you can sleep at night…but it’s trouble if you’ve got lots on your to-do list. It makes that second or third cup of coffee very tempting.
;
But, if you can plan your day a little differently and respect your gradually decreasing cortisol, then you may find yourself needing less caffeine and sleeping better at night.
5PM
Finally heading home. Boy, I do not feel like making dinner tonight and I’m pretty sure there’s nothing in the fridge... I guess it’s drive thru to the rescue!
My strategy
energy all day. A not-so-great breakfast = energy ups and downs. The key to finding your perfect breakfast is experimentation. Try different breakfasts and see which type your body loves. Like: High protein breakfast: try eggs, a smoothie, or yogurt with berries;
This is what I do: cortisol climbs up in the morning, so I plan any tasks that need lots of energy, creativity, or courage for around mid-morning. It’s the time of the day that I feel lots of “I can do this!” running through my veins. In the afternoon, I spend my time getting the lower energy (but still important) tasks done, like emails, editing articles, planning, meetings, etc. This way of planning my day has really helped keep my energy steady in the afternoon. Try out a few of these ideas and kick those afternoon sugar cravings to the curb!
the good life The Magazine of Nature’s Fare Markets | 13
G OOD
Health
Smell, Memory, and Emotion More than any other, our sense of smell can trigger powerful memories and emotions, and immediately transport us to a time, a place, and a feeling— pleasant or traumatic: a whiff of apple pie to your grandmother’s kitchen, wood smoke to a camping trip, salty air to a childhood beach holiday, the smell of gas to a car accident.
T
his experience is known as “odour-evoked autobiographical memory” or the Proust phenomenon, after French writer Marcel Proust’s description, in his novel In Search of Lost Time, of a character’s childhood memory evoked by dipping a cookie into his cup of tea. And how it works is all in your head. Our five senses are designed to ensure our survival as a species. The information they pick up is sent to our brains for processing, to inform what action we need to take in response. Our sense of smell gathers information about chemical molecules in our environment, both dangerous and beneficial, to detect danger, or to find food or a mate.
The Mechanics Molecules from that tantalizing whiff of apple pie travel to receptors in neurons at the back of your nose, then to the olfactory bulb. Here, the information is analyzed then forwarded to the thalamus for processing with all other incoming sensory information.
“Smell is a potent wizard that transports you across thousands of miles and all the years you have lived.”
Odour-cued memories, scientists believe, are more powerful, last longer, and evoke stronger feelings than those associated with any other sense, for two reasons:
1. The olfactory bulb and thalamus are directly connected to the hippocampus and amygdala—areas of the — H E L E N K E L L E R, brain that process learnB L I ND AC T I V I ST ing, memory, and emotion. & AU T H O R These are located in the limbic system, the most primitive area of the brain, which is linked to the central Unlike any other sense, smell is linked to nervous system. our memories and emotions, which scientists believe are created because of how our brains are structured. Here’s how it works:
14 | May/June 2019
2. We have over a thousand receptors for smell, which is many more than for sight and touch.
In fact, an odour-evoked memory, formed in childhood, can be vividly recalled late in life.
Beneficial Scents
The Power of Scent
chamomile
Our brain’s response to smell can be harnessed as a powerful therapeutic tool with aromatherapy, which can be used to boost memory, ease pain and anxiety, and improve mood. Lavender, for example, is often used in nursing homes and hospitals to calm anxiety; and lemon, used in work environments, can increase alertness and productivity.
scent: sweet orange, bergamot, benefit: relieves anxiety scent: ginger, mint, lavender benefit: relieves nausea scent: lavender benefit: relieves pain scent: green apple benefit: relieves migraines
LAVENDER
Pasture-raised
scent: peppermint, lemon, rosemary benefit: enhances
MINT
alertness and memory BERGAMOT
Losing It Our sense of smell, which peaks in our late teens, can also be an indicator of health and well-being. • Loss of a sense of smell is a sign of chronic zinc deficiency. Good dietary sources include meats, oysters and wild fish, beans, raw milk, cheese, yogurt, and kefir. • The production of new smell cells declines with age and is linked to a gradual reduction in the ability to detect and differentiate odours. The loss may indicate that the
body is entering a state of disrepair and is no longer capable of repairing itself. • A reduced sense of smell has been associated with brain cell function loss, and linked to both Alzheimer’s and Parkinson’s diseases. • The olfactory nerve, the only part of the nervous system exposed to the open air, offers poisons and pathogens a quick route into the brain.
Anosmia is the loss
Smell is our first
of the sense of smell.
sense to develop and is
cranial nerves that can
fully functioning before
regenerate—are renewed
Every person has their own
Smell is the oldest
every 30–60 days.
Our sense of smell shuts
85% of people
down when we sleep.
Hair, skin & nails
Scent cells—the only
we are born.
unique odour.
Bones & cartilage
remember their childhood when they smell crayons.
sense. Even singlecell animals can detect
Smell accounts for
chemicals in their
75–95% of the
Women have a better
environment.
impact of a flavour.
sense of smell than men.
TAKING IT WITH VITAMIN C IS TOO
Sources: www.psychologytoday.com/ca/blog/brain-babble/201501/smells-ring-bells-how-smell-triggers-memories-and-emotions | articles.mercola.com/sites/articles/archive/2015/08/06/smells-trigger-memories.aspx | www.everydayhealth.com/news/ incredible-facts-about-your-sense-smell/ | vosshall.rockefeller.edu/assets/file/BushdidScience2014.pdf | www.brainfacts.org/Thinking-Sensing-and-Behaving/Smell/2015/Making-Sense-of-Scents-Smell-and-the-Brain www.ncbi.nlm.nih.gov/pubmed/18067173 | www.michaeljfox.org/understanding-parkinsons/living-with-pd/topic.php?smellloss | www.mirror.co.uk/lifestyle/health/20-fascinating-facts-sense-smell-1977351
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the good life The Magazine of Nature’s Fare Markets | 15
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GOOD
Father’s Day Burgers BY BAILEY CAMPBELL The best gift you can give Dad on Father’s Day is a full stomach! He won’t miss the pork when he gets a taste of these Pulled Jackfruit Burgers—he might not even notice the difference! Okay, so what is jackfruit? The answer is in the name: jackfruit is actually... a fruit! What makes it so special is its flesh, which is both starchy and fibrous (it’s a great source of dietary fibre). Its flavour is naturally sweet but with subtle flavouring, it takes on the perfect meat-like flavour.
Nutrition
PULLED JACKFRUIT BURGERS makes 4 burgers Pulled Jackfruit 1 tbsp
olive oil
half
medium onion, chopped
40 oz
young jackfruit in brine (not syrup)
1 cup
BBQ sauce (I used Good Food For Good Organic BBQ Sauce)
1 cup
water
1–2 tbsp Sriracha
salt and pepper to taste
4
burger buns
Cilantro Cabbage Slaw 2 cups
purple cabbage
½ cup
white vinegar
1 tbsp
white sugar
2 tsp
coconut aminos or soy sauce
¼ cup
cilantro, chopped
1 tbsp
dill, chopped
Toppings
jalapeño peppers, sliced
1. Drain and rinse jackfruit. 2. Heat olive oil in a large skillet. Add chopped onion and cook for 5 minutes until onion is soft. 3. Add rinsed jackfruit, BBQ sauce, and water to the skillet. Stir well. Simmer on medium to low heat for 20 minutes to thicken the sauce. 4. Preheat oven to 400°F. Line a baking sheet with parchment paper. 5. Use a potato masher to mash and pull apart the jackfruit so that it resembles pulled pork. Add Sriracha, salt, and pepper. 6. Spread the pulled jackfruit out on a baking sheet and bake for 15 minutes. Add more BBQ sauce once cooked if you desire.
BAILEY CAMPBELL can be found on Instagram at @basicswithbails where she crafts recipes and inspires people to live their best and healthiest lives.
7. To make the cabbage slaw, combine all the ingredients in a large bowl and toss to combine. Eat immediately or place in a jar to pickle! 8. To assemble burgers, top burger buns with pulled jackfruit, cabbage slaw, and jalapeños! the good life The Magazine of Nature’s Fare Markets | 17
GOOD
Beauty
Minimal Waste Hair Care BY KAITLYN DICKIE
ATTITUDE Shampoo ] Conditioner
I’m so excited to find such a great option at Nature’s Fare Markets. If you’re not into the idea of using a solid shampoo bar but want to reduce your carbon footprint, these products are for you. Attitude is EWG Verified meaning they are free from EWG’s chemicals of concern. They carry multiple EcoLogo Certified products as well meaning they are committed to reducing their environmental impact in areas such as green packaging, they are made using environmentally-friendly production and manufacturing processes, and they are PETA Certified Cruelty-Free.
PRAIRIE NATURALS Moroccan Moon Argan Serum
Tip Top Curls To make your curls last overnight, flip your hair upside down, sprinkle or brush some dry shampoo into your roots, and gently rub some Prairie Naturals Moroccan Moon Argan Serum on the ends of your hair. Lightly tie your hair up into a bun on the very top of your head with a scrunchie or something that won’t make it kink.
Dry Shampoo Sprinkle some dry shampoo straight onto your hairbrush and brush it through your hair to distribute it more evenly without worrying if it will show up white. This trick works on blonde and brunette hair. Darker hair may require more brushing to distribute the powder more evenly.
There’s something about a glass bottle with a glass dropper that makes you feel fancy. Rub a couple drops in your hands before applying to the ends of your hair. This serum is paraben-free, cruelty-free, and alcohol-free. Did I mention it smells phenomenal?
URBAN SPA Smooth-As-Silk Wooden Hair Brush
Not only is this brush gorgeous and eco-friendly, there are actually quite a few benefits to using a wooden brush instead of plastic. The wooden bristles help to better distribute the natural oils in your hair from your roots to your ends, allowing you to go longer between washes. I recommend about 100 brush strokes a day or before your shower. This specific brush easily penetrates thicker hair and distributes styling products easily.
DIVA DIVINE Lavender Dry Shampoo
Most dry shampoo powder comes in a plastic container. Luckily, Nature’s Fare Markets carries one that works, and is recyclable. Diva Divine dry shampoo uses lavender essential oil for a clean, floral scent. This product is cruelty-free, vegan, and contains no synthetic substances.
KAITLYN DICKIE What lights my fire? Pizza, vegan desserts, the mountains and the ocean! I love sharing tips and tricks on how to live a more kind-to-the-earth lifestyle so that we can enjoy our planet for decades to come. It’s not that hard, I promise! Come hang out with me on Instagram where I post everyday alternatives you can choose starting today! 18 | May/June 2019
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G OOD
Health
The New Courage for the Modern Father BY JASON PODOLLAN | PHOTOS BY CAROUSEL STUDIOS
When a group of men are asked to sit and discuss “courage,” the conversation will almost always focus on physical courage. Physical courage is the type of courage required to sacrifice your physical body in hopes of reaching some desired outcome. In modern life physical courage can be witnessed in a hockey arena, a boxing ring, or with the direst consequences, on a battlefield. JASON PODOLLAN is an NHL alumnus, father of three sons, and Founder of Up My Life, an online holistic health coaching service. Jason believes there is a superhero in all of us and the greatest gift you can offer your loved ones is your best self. Jason is a respected voice on men’s health issues and coaches healthy and sustainable lifestyle design.
20 | May/June 2019
upmylife.com |
jasonpodollan
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here is a traditional masculine appeal to physical courage. We are instinctively drawn to it and often admire it. However, very few of us have a career or lifestyle requiring us to display physical courage, so it has little practical benefit to our daily lives or our roles as men and fathers. The new, more practical type of courage I am referring to is mental courage. Mental courage is often overlooked and rarely discussed. However, it is the type of courage that allows us to expand, grow, and improve. Mental courage gives us the resilience to expose ourselves to areas of vulnerability or weakness and frees us from fear of judgement. It is the type of courage that views lack of competence as a growth opportunity or challenge, not as a definition of who we are or what we can become. Those who understand the concept of mental courage know that we must be prepared to look bad, in order to be great. We need to be intentional about flexing our mental courage muscle. Without mental courage we get stuck where we are comfortable. We shy away from new things. We get embarrassed easily. We are in constant fear of judgement. We can even protect areas of aptitude by not giving our best effort or challenging ourselves further. After all, if we give our best effort and don’t succeed, that must mean we aren’t really that good, right? To a person without mental courage, effort = exposure = vulnerability = fear of judgement = inaction. Is this how you want your children to approach life?
Modern fathers need to be intentional about displaying mental courage. Our example of how we approach areas of discomfort is the type of leadership our children need. We must model a life of potential and opportunity through our actions, not just our words. Words are hollow when they come from someone sitting on the sidelines.
When we are intentional about applying mental courage, we become resilient and we develop confidence. When we persevere through challenge, we symbolize grit. Mental courage is the foundation from which our children will explore their true potential.
Modern fathers need to be intentional about displaying mental courage. Our example of how we approach areas of discomfort is the type of leadership our children need. Get back in the arena of life! Be courageous enough to take on a goal you are fearing. Commit to the new lifestyle habit you perceive as difficult. Learn a new skill. Openly acknowledge times of struggle and be an example of perseverance and grit! Mentor possibility and potential!
Is there a greater gift a father can bestow on his kids, than the confidence to believe anything is possible when we have the mental courage to try? Happy Father’s Day!
the good life The Magazine of Nature’s Fare Markets | 21
GOOD
Fitness
F
itness can seem daunting, overwhelming, or just plain boring when you’re doing it alone. My husband and I thrive in a group or partner-style atmosphere when it comes to our workouts. The community, accountability, and motivation that come from sweating it out alongside others are what keep us coming back for more! Studies are also showing that working out together not only benefits your physical and mental well-being, but also your connection as partners. Some benefits:
① Challenging one another Did you know that simply having someone else present during your workout can positively change the dynamic? When we attempt to work out alone, we can easily lose motivation, cut the exercises short, or go slower than we need to. But studies show that when we work out together, it increases the natural drive of healthy competition, speed, and energy output. Simple things like cheering one another on, helping time each other, or just being present for a workout could be exactly what you need to get out of a physical funk or help increase your energy during your next workout.
② Sticking to your goals through encouragement
Strengthening Connections ARTICLE AND PHOTOS BY RACHEL DOELL
Sticking to goals can be extremely difficult, especially if you and your partner have no idea what the other is up to in their workouts or what their goals are. Studies show that couples who work out together and are involved in each other’s goal planning, offer more encouraging and motivating comments to one another. “You look hot” is no longer a valid form of encouragement. Celebrate specific areas of growth that you know your partner is working hard on. This can feel vulnerable to do, but it’s so important for creating meaningful connection. For many of us, this can feel exposing, especially in the first few conversations. Start
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 | 22 | May/June 2019
dailyroutinefitness
DAILY ROUTINE FITNESS
Partner Workout
1
Perform each exercise for 45–60 seconds. Repeat 3–4 times. For more workouts visit dailyroutinefitness.com
PARTNER SQUAT Place your backs against one another and try to hold steady! Also increase the intensity by moving slowly side to side.
2
PARTNER PUSH-UPS Slowly lower your chest to the ground. As you push up from the ground, give each other a quick high five with opposite hands and repeat on other side.
4
SQUATS With your legs hip width apart, slowly lower your body into a full squat. As you stand up out of the squat, high five each other at the top.
3
LATERAL JUMPS As one partner holds a plank position on their knees or toes, the other partner jumps or steps over them.
by sharing one win and one challenge with each other, and in doing so, you make room for safe connection.
③ Spending quality time together I feel like we are in the stage of juggling a hundred things a day! Work, school, kids’ sports, kids’ homework, trying to get a toddler to stay in her bed long enough to sleep! The list goes on and on. So where does quality time or date night fit in? For 2019,
Troy and I have a goal of getting healthier together. We want to be able to stay active as we age together, raise three kids, and tackle new adventures together. We started realizing that our classic date nights were getting a bit stale. Babysitter, dinner out, home for Netflix…and repeat. Because keeping active is important to both of us, we’ve started to switch up our dates by including an aspect of physical activity
that we both enjoy. Hitting up a spin class and grabbing coffee after. Going for a run along the sea wall and grabbing ice cream after. Rather than just sitting and talking, we are finding ways that we can connect while we move our bodies together. These simple adjustments have kept us both on track with our goals, while providing the connection that we so desperately need in keeping our marriage healthy.
the good life The Magazine of Nature’s Fare Markets | 23
GOOD
Nutrition
Boosting Brain Health with Diet BY JULIA DENKER
Cognitive fitness is a modern term that speaks to the importance of optimizing brain function—from lifting symptoms like low energy, fatigue, and mild memory loss to staving off rapid aging and dementia.
W
hile there are many lifestyle changes we can make to improve overall brain health, studies have shown that dietary factors can have a significant impact. Choosing foods to fuel your body goes far beyond counting calories. The macronutrients—fats, proteins, and carbohydrates—you emphasize in shaping your diet can have major repercussions for brain health. For example, feasting on chicken nuggets and fries instead of salmon and salad has a distinctly different impact on your brain health. As you might imagine, the anti-inflammatory salmon/salad combination wins out on the brain-boosting front. Healthy fats plus antioxidants and phytonutrients deliver extraordinary brain fuel. Not only do these nutrients boost your mitochondria (the tiny factories housed in our cells that are key energy sources for our bodies), they reduce inflammation and help balance blood sugar.
Your Brain is Made Mostly of Fat 60% of your brain is DHA, one of the most important omega-3 fats. Our brains simply don’t function properly without omega-3 fats, and low levels are linked to depression and anxiety. Omega-3 fats boost brain function and help stamp out inflammation. Since our body is only minimally able to make DHA, it’s important to eat omega-3s and consider supplementing with a good fish oil or a plant-based source derived from algae. You’ve heard the term “essential fatty acids”? These unsaturated fats, sometimes called “vitamin F,” are necessary for life but cannot be manufactured in the body. Hence, EFAs—omega-6s and omega-3s— are essential to obtain through diet and/ or supplementation.
JULIA DENKER has a passion for wellness, an educational background in psychology and nutrition, and administrative leadership experience. She knows that we can all live and work smarter by making small but impactful lifestyle changes, including rethinking our food choices. Understanding bio-chemical individuality is key, and she guides clients on cueing into their bodies to craft a nourishment plan that works. 24 | May/June 2019
juliadenker.com
s e s & s t nu
dark l@e o c o h c
f m d foods
b ri
Omega-3-rich foods: Wild-caught oily fish salmon, sardines, mackerel, anchovies Omega-3 eggs
wi -caught oily f h
avocado
f y r
in brain health. When you don’t have the right gut diversity, inflammation throughout the body can set the stage for diverse problems including cognitive issues, from brain fog to dementia.
Nuts and seeds walnuts, flax seed, chia seed, hemp hearts
A Healthy Gut is a Healthy Brain
L fy s t e g e v
pl t bĐ° oils
coconut oil, avocado oil Nuts and seeds walnuts, almonds, sunflower seeds, pumpkin seeds, chia, flax, hemp hearts Wild-caught oily fish salmon, sardines, mackerel, trout, herring
“Foods that are high in fibre, which provide fuel to the gut bacteria, and reduced in refined sugars support a robust melange of bacterial species, which helps maintain the integrity of the gut wall, keep blood sugar in check, reduce inflammation, and manufacture all the important substances and molecules critical for brain health and function.� —DR. DAVID PERLMUTTER, BRAIN MAKER, 2015
Did you know there is a direct, integral relationship between the gut and the brain? The gut communicates with the brain through the enteric nervous system, via the amazing super-highway called the vagus nerve. The vagus nerve is a long meandering bundle of motor and sensory fibres that links the brain stem to the heart, lungs, and gut. Keeping the gut and vagus nerve gateway healthy impacts our mental health.
In other words, having a healthy, balanced gut microbiome—lots of happy, helpful bacteria—has a direct impact on brain well-being. Gut health plays a powerful role
The health and variety of your gut bacteria directly depend on the foods you eat.
Eat These Foods to Improve Brain Health and Memory Here’s a happy brain equation: Healthy fats + Antioxidants + Anti-inflammatory Foods = Brain Super-fuel. To put this equation into practice, try these foods to build your brain-boosting diet: Plant-based oils extra virgin olive oil,
Berries blueberries, blackberries, raspberries Fermented foods raw sauerkraut, kimchi, kefir, kombucha tea
Leafy vegetables dandelion greens, asparagus, kale, broccoli, spinach
And how can we forget the revered, buttery avocado, brimming with nutrients like monounsaturated fats, folate, and vitamins B, C, and E that promote blood flow and help lower blood pressure? Nor can we overlook polyphenol-rich, endorphin-boosting dark chocolate that lifts mood, protects the brain, and improves memory and focus. Delicious, nutritious foods with mood, memory, and all-around cognitive benefits! 
the good life  The Magazine of Nature’s Fare Markets  |  25
Visit florahealth.com/floradix to learn more.
TIRED OF BEING TIRED? You can probably relate: between juggling her job and family, she was constantly exhausted. She put off going to the gym because, well…she was just too tired. Some nights, making dinner seemed like a heroic task. Then Amanda learned that she was suffering from iron deficiency, the most common nutritional deficiency worldwide. Amanda turned to Floradix, an easily absorbed, plant-based, liquid iron and vitamins formula that has been helping women reclaim their energy for over 60 years. If you can relate to Amanda—the constant fatigue, pale skin and dark circles under your eyes—it’s time to reclaim your energy with Floradix.
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GOOD
#sel
fcar
Health
esun
day
HOW TO
simplify
It’s Time to Simplify!
1
Somewhere along the line, we have become more obsessed about what other people are doing with their lives than we are with our own lives. If media of any kind is compromising your wellness, it’s time to log off.
BY VANESSA JAHNKE
W
hen one of my health coaching clients recently told me that her selfcare was stressing her out, I began to wonder “Is the media’s push on meditation turning into another trigger of anxiety? Is the pressure of posting the perfect Instagram photo with the hashtag #selfcaresunday a real thing?” Turns out, it is! We’re living in an age of being flooded with information, trends, products, etc… and ultimately, we are being bombarded with options! And while having options can be a great thing, it can also be very overwhelming.
2
At the end of the day, if your actions, routine, and habits don’t make you feel good, it’s time for a change. Make this the year you take control of what feels good and what doesn’t, let go of anything not serving you, and focus on what makes you the most happy. Fall in love with your life! Simplifying means making room for the things that are most important to you! I would love to hear how this resonates with you—I look forward to connecting with you! Sending you all big love.
Reclaim your time and attention.
Declutter your home (and office).
Try a decluttering challenge with a friend!
3
Entertain fe wer commitments.
#JOMO is a thing! (Joy Of Missing Out).
4 Own your mornings. One of my mentors taught me to “Eat the frog before noon.” What that means is, start your morning with your most difficult task, and then the rest of the day will feel much easier.
VANESSA JAHNKE is the founder of Pure Gym & Juicery in Penticton, BC. She is a certified holistic health coach and an online wellness business mentor. Her passion runs deep for teaching women how to gain the confidence they need to truly create a life they love. vanessajahnke.ca |
vjnutrition
the good life The Magazine of Nature’s Fare Markets | 27
G OOD
Health
Biofilm Busters
BY DR. SHELBY ENTNER, nd
You know when you wake up and feel your teeth coated with a lovely slime? If you scrape along the tooth you come away with a white goo that brushes away with your toothbrush. This is a biofilm! Biofilms are sticky, glue-like membranes produced by bacteria and fungal infections to help them adhere to surfaces. It protects the bacteria and fungi from the body’s immune system. Tooth plaque is a perfect example of how biofilms are constantly growing in the human body. However, some biofilms have serious consequences and can be life threatening. DR. SHELBY ENTNER, nd is a licensed Naturopathic Physician and the owner and founder of Vero Health Naturopathic Medicine in the Okanagan. She earned her doctoral degree in Naturopathic Medicine in 2002 after ten years of studies. Dr. Shelby empowers patients to make changes that are in alignment with their health values and goals and seeks to find answers by looking at the whole picture, instead of simply at a symptom. 28 | May/June 2019
verocare.ca
D
o you know someone who is constantly sick? Gets over one infection only to have another? Biofilms may be to blame! As a survival strategy, biofilms allow infections to hide and be ignored by immune soldiers like our white blood cells. Under the biofilm, bacteria and fungi can adapt to a hostile environment and become resistant to antibiotics and other medications. If the immune system can’t see an infection, it can’t fight it. Biofilms represent one of the biggest threats to patients in hospitals, and they’re on the rise, especially among the most vulnerable. In 2012, the Journal of Internal Medicine stated that “up to 80% of human bacterial infections are biofilm associated; such infections are most frequently caused by Staphylococcus epidermidis, Pseudomonas aeruginosa, Staphylococcus aureus, and Enterobacteria such as Escherichia coli”. Biofilms are particularly nasty when they find new surfaces to colonize. Foreign bodies are ideal surfaces for bacteria to adhere to and can cause the most concern in a hospital setting. Patients with stents for cardiovascular disease, orthopaedic joint replacements, catheters placed for surgeries, and any sort of medical implant such as a dental implant or pacemaker will create a perfect environment for bacteria to hide under a biofilm. With any surgery, invasive procedure, or foreign body inserted, the body will naturally have immune stress, and a better chance for the immune system to be distracted from finding and destroying a biofilm. A foreign body creates a perfect opportunity for an infection to seed itself and create resistance, even when treated aggressively with antibiotics. In medicine, we see many forms of biofilms in common illnesses. Chronic ear infections, chronic wounds (taking more than three months to heal), chronic strep throat, and serious medical conditions such as COPD and cystic fibrosis are linked to biofilms. Cystic fibrosis is a lung condition where a thick, sticky mucous accumulates, making breathing extremely difficult. Biofilms are being detected in the sputum of many patients and are being researched in treatments, especially when there has
Mastic gum has been used for more than 2500 years in traditional Greek medicine to treat gastrointestinal disorders, abdominal discomfort, peptic ulcers, and oral plaque.
Aloe vera has been shown to be effective in treating Helicobacter pylori, an infection that can cause stomach ulcers and heartburn. been antibiotic resistance. Clinical observations and experimental studies indicate that antibiotic treatment alone is in most cases insufficient to eradicate biofilm infections. The only way to effectively combat a biofilm is to “pop the bubble”, exposing it to the immune system. There are two major ways: using mechanical force to scrape it off (similar to a teeth cleaning), or tricking the cells into exposing themselves. Natural medicines are finally being researched in conventional circles for how they can help expose the bacteria. One recent study shows a synergy between antibiotics, aloe vera, and mastic gum in treating Helicobacter pylori, an infection that can cause stomach ulcers and heartburn. A Scientific Reports article described “an effective and innovative strategy to tackle the antibiotic resistance and biofilm forming capability in H. pylori” with the combination of natural and antibiotic medicines. Mastic gum has been used for more than 2500 years in traditional Greek medicine to treat gastrointestinal disorders, abdominal discomfort, peptic ulcers, and oral plaque. Other research on Chinese ginseng has shown it hinders the formation of Pseudomonas aeruginosa, a deadly bacteria
that affects many cystic fibrosis patients or those who have suffered severe burns. Blending historical use and laboratory research has finally brought herbal medicine to conventional circles, creating new and exciting healing options. These are great examples of using botanical medicines for specific diseases, but there are many other “biofilm busters” available from foods and plants. Plant medicines have a rich history and are playing a greater role in research, for their ability to expose biofilms to the immune system. This could be a missing piece in treating chronic infections and antibiotic resistance. I’m pretty biased about the brilliance of plant medicine, but it is an exciting time to be a naturopathic physician! To see research aligning itself with traditionally used medicines is amazing. Biofilms are definitely something to discuss with your health care team if you have concerns. Dig into options that can utilize medicines from both a conventional and natural perspective! Bacteria, watch out! Biofilms are now on our radar and we’ve got some amazing plants that know their way through that sticky goo!
the good life The Magazine of Nature’s Fare Markets | 29
NEW
GOOD STUFF IN-STORE
SNACKS
BREAD
Natera KEY-TO LIFE Bars
unbun Keto Buns
They’re crafted for keto and paleo diets, but anyone looking for a tasty bar made with all natural ingredients and no added nasties will love these. Good thing there’s lots of flavours to choose from, ’cause you’re gonna want to try them all!
We’re blown away that these fluffy, soft buns are gluten-free, keto, and paleo friendly! They taste like they’re fresh from the oven–you really just have to try them to believe. Made with only eight simple, real food ingredients by fellow Canadians.
DRINKS DRINKS
Two Hills Tea Blue Matcha
Phat Tea Iced Tea
Made with butterfly pea flower, traditionally used in Ayurvedic medicine for memory, relaxation, and managing anxiety. It has a gentle, naturally sweet, lightly floral taste and mixes well into lattes, smoothies, yogurt, or baked goods, turning them a gorgeous shade of blue!
Thirst quenching and delicious with zero added sugar and definitely no artificial sweeteners. But, what really sets these unique teas apart is the addition of MCT oil for a drink that is energizing, keeping you focused and not crashing from sugar highs.
NEW AT TH�
BISTRO
SNACKS
Paleo Chocolate Caramel Bar
Eve’s Crackers These little guys are going to quickly become your favourite. Munch these savoury delights straight from the bag or enjoy with dip. Dairy-free and glutenfree. And listen up keto people– the Black Sesame flavour has zero net carbs. I repeat, zero net carbs!
Tex Mex Vegetable Empanada VEGAN & MADE WITHOUT GLUTEN
Beef Meat Pie
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