THE Live well. Live organic.
LIFE
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MAY/JUNE 2020
FUNCTIONAL FOODS AND BEVERAGES 11
14
18
21
BREAK FREE FROM DISORDERED EATING
THE POWER OF JOURNALING
THE MARVELS OF MEDICINAL MUSHROOMS
KEEPING ON THE MOVE AT HOME
YOUR BEST
SMOOTHIE BOOSTERS Available in the Nature’s Fare Bistro!
REPAIR & REBUILD
NOURISH & ENERGIZE
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FUEL & PERFORM
PROUDLY CANADIAN
CONTENTS G OOD
Feature
5 Functional Foods and Beverages
8
By: Julie Prescott
G OOD
to our Community
15 Screen-Free Activities for Kids By: Jen Kossowan
G OOD
Health
14 The Power of Journaling
By: Vanessa Jahnke
The Marvels of Medicinal Mushrooms
18
15
By: Julia Denker
25 Nourishing Nervines
By: Dr. Shelby Entner, nd
GOOD
Fitness
21 Keeping on the Move at Home
By: Rachel Doell
G OOD
Nutrition
8 Reishi & Maca Hot Cocoa By: Bailey Campbell 11 Break Free From Disordered Eating
21
By: Lisa Kilgour, rhn
The Nitty-Gritties of the Keto Diet
23
By: Julia Denker
I N EVERY ISSUE 4 Get the Good Stuff 29 Expert Answers 30 NEW Good Stuff In-Store
23
the good life The Magazine of Nature’s Fare Markets | 2
NATURE’S FARE CALENDAR
FREE
Due to Covid-19 concerns, we have transitioned our Wellness Talks and Workshops to free online events.
May
Dates subject to change. Check online for event details: naturesfare.com FREE WELLNESS TALK
FREE WELLNESS TALK
The Sleep Immunity Connection WITH:
Aeryon Ashlie
May 5
Webinar
A Hot Mess Women’s Hormones Series: Part 1 May 20
FREE WELLNESS TALK
Self Care Tips During Isolation WITH:
Vanessa Jahnke
May 7
Facebook Live
Charlotte Traas
WITH:
May 21
Webinar
Talk with one of our nutritionists. Online appointments coming soon.
FREE WELLNESS TALK
A Hot Mess Women’s Hormones Series: Part 2
Dr. Thalia Charney Webinar
Chelan Wilkins
WITH:
June
ADVICE
FREE WELLNESS TALK
DIY Cleaning Products May 13
Facebook Live
Do More Than Survive—Thrive!
FREE WELLNESS WORKSHOP
WITH:
Chelan Wilkins
WITH:
― FREE ― WELLNESS
May 27
Facebook Live
Lisa Kilgour
Dates subject to change. Check online for event details: naturesfare.com FREE WELLNESS TALK
FREE WELLNESS TALK
A Hot Mess Women’s Hormones Series: Part 3 WITH:
A Hot Mess Women’s Hormones Series: Part 4
Chelan Wilkins
June 3
Angela Wright cnp
Chelan Wilkins
WITH:
Facebook Live
rhn
June 11
Webinar
FREE WELLNESS TALK
Jen Casey
Holistic Health for Glowing Skin WITH:
cnp
Kelly Aiello
Rhiannon Little
June 4
We are now offering pickup service to support those in self-isolation, immune compromised, or unable to shop in store. Place your order at naturesfare.com
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Great deals f! on good stuf © 2020 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.
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LISTEN NUTRITION MATTERS PODCAST by Paige Smathers, RDN, CD Episode 168: The Role of Intention, Flexibility, and Self-Compassion in Gentle Nutrition In this episode, Paige and Rachel Goodman discuss gentle nutrition. Gentle nutrition is about practicing nutrition from a place of self-care, not self-control. Eat the salad because it makes you feel good and you want to nourish your body with things that make you feel good. Guest: Rachel Goodman
the good life The Magazine of Nature’s Fare Markets | 4
GOOD
Feature
FUNCTIONAL FOODS AND BEVERAGES BY JULIE PRESCOT T
JEN CASEY is a Registered Holistic Nutritionist and Certified Health Coach through Next Bite Nutrition Coaching. She’s also an Academic Advisor at The Institute of Holistic Nutrition. Book a free, 30-minute online nutrition appointment with Jen or one of our other nutritionists at naturesfare.com
5 | May/June 2020
With more and more people looking to eat better and to get the most bang for their nutrition buck, functional foods are gaining popularity. But, wait! Isn’t all food functional? “Some more than others,” says Jen Casey, RNP, Nature’s Fare Markets’ in-house Nutritionist for our White Rock and Langley locations. We wanted to learn more…
“W
hole foods are already functional, as they provide vitamins, minerals, carbohydrates, fats, and proteins to nourish and repair our cells, and the energy we need to thrive,” says Jen. “Functional foods provide extra benefits, beyond basic nutritional needs, to improve and enhance health— like boosting immunity, reducing inflammation, or balancing blood sugar. More and more people are interested in holistic health and using food as medicine to treat and prevent some disorders, symptoms, and conditions. They are buying more local and organically grown whole foods, and making better dietary choices.” Because of this interest, an increasing number of companies are adding beneficial ingredients to their products. That’s why we now have two categories of functional foods: Conventional: Whole foods and beverages that are naturally rich in nutrients, minerals, antioxidants, or healthy fats
On Guard for Greenwashing “Many highly processed foods are enhanced to make them appear healthier,” warns Jen. Look at the product as a whole and always read the entire label—not just the cover—to educate yourself about all the ingredients before you make your decision to buy.
Modified: Foods and beverages—often processed—that have been enhanced with additional ingredients like vitamins and minerals, fibre, or probiotics. “Enhanced beverages are a great example,” says Jen. “Like performanceenhancing drinks with electrolytes and vitamins; and smoothies with a wellness booster shot of turmeric, lemon, ginger, collagen, or guthealing probiotics.”
Jen’s Favourite Functional Foods
PROBIOTICS
Live bacterial cultures to improve the absorption of nutrients and strengthen the immune system
RFIRE R CIDER TONIC A powerful immune-boosting elixir to battle colds and flu
found in: kefir, sauerkraut, kombucha, and kimchi added to: beverages and dairy-free yogurt for “improved gut health”
OMEGA-3 FATTY ACIDS
Healthy fat we must obtain from food, as we cannot synthesize it ourselves found in: fatty fish, fish oils, flax, hemp hearts, and walnuts added to: baby food, eggs, milk, protein powders, bread, pastas, and orange juice to help lower the risk of cardiovascular disease, improve brain health and development, and reduce inflammation
COLLAGEN
Protein to enhance joint integrity, and skin, hair, and nail health found in: fish and meat bones added to: soups, protein bars, and powders for speedy athletic recovery
MANUKA HONEY
Naturally antibacterial and immune boosting added to: wellness products like cough lozenges, allergy relief products, cereals, elixirs, and skin care
1 tbsp horseradish 1 onion, chopped 1 tbsp black peppercorns 1 bulb garlic (6–8 cloves), crushed 1 sprig fresh rosemary 1 lemon, 1 sprig fresh thyme juice and peel ½ tsp cayenne pepper 1 cinnamon stick ½ cup honey (or to taste) ½ cup fresh ginger, grated apple cider vinegar ½ cup fresh turmeric, grated Add all the ingredients except for honey and vinegar to a mason jar. Pour in apple cider vinegar until the ingredients are covered and close with lid. If the lid is metal, place a piece of parchment paper under the lid to prevent the vinegar from reacting to the metal. Place in a dark cupboard 4 to 6 weeks, shaking daily. Strain with a cheesecloth or fine strainer and discard the fruits and spices, retaining the liquid. Stir in the honey. Keep refrigerated for up to 12 months. Usage: Take 1 tsp daily to help boost immunity and soothe colds and flu. Use as a salad dressing or stir 1 tbsp into herbal tea.
the good life The Magazine of Nature’s Fare Markets | 6
MATCHA
Concentrated green tea packed with antioxidants and cancer-fighting properties; speeds metabolism, aids in weight loss, balances blood sugar, and boosts energy added to: baked goods, smoothies, and lattes
SUPER SEEDS
Plant-based protein and healthy omega-3s for brain health and to fight inflammation includes: flax, hemp, quinoa, pumpkin, sunflower, chia, and sesame seeds
Put More Function in Your Food Jen suggests we consider each and every meal, looking for ways to add nutritional benefits through colour, texture, and flavour. NUTS & SEEDS Top a simple salad for brain-boosting omega-3s, healthy fibre, and satisfying crunch. Add to smoothies, salads, bliss balls, baked goods, yogurt, and oatmeal. Top fruit with hemp seeds or dunk in nut or seed butter for added protein and omega-3s. GRAINS Cook grains in protein-rich bone broth or veggie stock, or coconut milk to balance blood sugar. HERBS & SPICES Add blood-sugar levelling cinnamon to cereal or toast. Infuse antibacterial and anti-inflammatory ginger into your tea. Top roasted potatoes with gutsoothing rosemary, brain-boosting sage, or antioxidant-spiked cayenne. BEANS Add fibre- and protein-rich chickpeas, beans, or lentils to stir-fries and salads.
added to: cereals, granola bars, breads, and baked goods
MATCHA Switch your afternoon coffee for a cup of energizing, antioxidant-rich green tea.
FERMENTED/SPROUTED WHOLE GRAINS, BEANS, AND SEEDS
COLLAGEN Add to smoothies or coffee, or use in a soup base.
added to: protein powders, protein bars, cereals, and grain-based products to improve gut health
GARLIC Add this immune-boosting, hearthealthy wonder to almost everything!
Process breaks down enzymes making them easier to digest and absorb in our gut
tip: Sprout your own by soaking in water for at least a day. Rinse well, drain, then keep moist in a jar with screen/light mesh for a lid up to five days.
MCT OIL
A blend of coconut and palm oils providing quick energy added to: protein powders, nut butters, coffee creamers, and protein bars
TURMERIC (CURCUMIN)
Anti-inflammatory and antioxidant properties; at home, add to oatmeal, golden milk lattes, immune-boosting wellness shots, and soups added to: prepared soups, drink mixes, curries, bottled salad dressings, and healing elixirs tip: Use in combination with black pepper and a healthy fat, like coconut oil, to increase absorption. Sources: https://foodinsight.org/filling-the-nutrient-and-knowledgegap-with-functional-foods/ https://www.healthline.com/nutrition/10-healthy-herbsand-spices#section10
7 | May/June 2020
TURMERIC Sprinkle this anti-inflammatory gem into oatmeal, golden milk lattes, wellness shots, and soups.
N BLISS BALLS Brain-nourishing, anti-inflammatory, blood sugar-balancing energy
1 cup almond butter 1 tbsp coconut flour ¾ cup walnuts, chopped 1 tbsp chia seeds 1 tbsp hemp hearts 1 tbsp ground flax ½ cup dates, pitted and chopped 2 tbsp honey ¼ tsp sea salt ¼ cup shredded coconut ½ cup rolled oats 1 tbsp dark cacao nibs Optional additions: 1 tsp matcha powder, 1 tbsp cacao powder, ½ tsp maca powder, or 1–2 tbsp ground flax seeds Add all ingredients to a big bowl. Mix well with hands. If too dry, add more honey. If too wet, add more oats or coconut flour. Refrigerate for 30 minutes then roll into 24 balls. Keep cool until ready to serve.
GOOD
Nutrition
Reishi & Maca Hot Cocoa BY BAILEY CAMPBELL
F
irst of all, you might be wondering, what is reishi? Reishi is a mushroom that has been found to boost the immune system, have anti-cancer properties, and help fight fatigue and depression. Mushrooms are very popular right now in the health and wellness community, and reishi in particular is currently in many functional beverages. Botanica Health makes a Reishi Hot Chocolate made from a whole food blend of cocoa, dates, reishi, chocolate, and coconut. It is free from any fillers or artificial ingredients and is great as a coffee replacement in the morning. Secondly, what is maca? Maca is another type of plant, a cruciferous vegetable, related to broccoli, cauliflower, cabbage, and kale. Maca root is generally dried and consumed in powdered form. The taste of maca root powder, which some people dislike, has been described as earthy and nutty. Many people add it to their smoothies, hot beverages, oatmeal, and sweet treats. Maca has traditionally been used to enhance fertility and sex drive (hello ladies)! Both reishi and maca are adaptogens! Adaptogens are popping up everywhere from juice bars to lifestyle blogs. Adaptogens are non-toxic plants that help the body resist stressors of all kinds, whether physical, chemical, or biological. This Reishi & Maca Hot Chocolate is made with tons of superfoods, and is packed full of immune-boosting, antioxidant-filled ingredients that make for one heck of a cup of hot cocoa. From reishi, to maca, to coconut, this is a hot chocolate recipe you can feel good about drinking. It is the perfect nutritious alternative to your morning coffee to kickstart and fuel your day!
INGREDIENTS
DIRECTIONS
2 tsp
Botanica Reishi Hot Chocolate
1 tsp
Organika Maca + Cacao
1. In a saucepan, heat the coconut milk and water over medium-high heat.
1 tbsp
collagen powder
1 tbsp
coconut butter
1 tsp
raw cacao
½ cup
coconut milk
1 cup
water
2. Add the milk mixture and the rest of the ingredients to a blender. 3. Blend on high for 20–30 seconds to get the drink frothy. 4. Top with coconut whip and shaved dark chocolate. Serve immediately.
Optional: 1 tbsp honey or sweetener of choice Optional Toppings: coconut whip and shaved dark chocolate
BAILEY CAMPBELL has a passion to inspire others to fuel their bodies with great tasting food and make you feel your best! She doesn’t believe there is a “perfect” diet for everyone; she believes in balance and finding what works best for you and hopes to inspire you to live your healthiest, best life!!
basicswithbails.com |
basicswithbails
the good life The Magazine of Nature’s Fare Markets | 8
COLLAGEN BEAUTY FOR YOUR WHOLE BODY As we age, our body produces less collagen, leading to dry skin, and the formation of wrinkles. We risk developing degenerative joint disorders, and we lose muscle mass. Our whole body is affected. Total Body Collagen is unique in that it combines essential nutrients that promote healthy skin, muscles, and connective tissue. It features Verisol bioactive collagen peptides, hyaluronic acid, L-tryptophan, L-glutamine, vitamin C, and biotin. Collagen can also helps reduce visible signs of aging, such as wrinkles and fine lines. Collagen and hyaluronic acid work together to provide structure, strength, and resilience in the body’s tissues, and are vital for maintaining hydration in the joints.
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REAL TOTAL BEAUTY
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MARINE COLLAGEN Real Total Beauty Marine Collagen features hydrolyzed collagen sourced from sustainable wild-caught whitefish. Our marine collagen is tested clean from ocean-born contaminants which include heavy metals, PCBs, and dioxins by ISURA®.
Together the nutrients in Total Body Collagen support wound healing, and nutrient metabolism, with benefits for skin, hair, nails, joints and muscles. Total Body Collagen is highly digestible, non-GMO, and from pasture-raised and grass-fed cattle. It comes in tablets, with two great-tasting flavours and an unflavoured powder.
TOTAL BODY
COLLAGEN
™
Total Body Collagen features essential nutrients that promote healthy skin, muscles, and connective tissue.
UNIQUE FORMULA FEATURES: Æ
Verisol® hydrolyzed collagen – A select group of three amino acids which helps increase skin elasticity, reduce wrinkles and facial lines
Æ
Hyaluronic acid – For joint lubrication and healthier, more supple skin
Æ
L-tryptophan – For building lean muscle mass
Æ
PLUS L-glutamine, vitamin C, and biotin
Marine Collagen is a neutral-tasting and odourless powder. Each serving provides 10 g of non-GMO, hydrolyzed collagen peptides that can be added to smoothies, drinks, or baked goods without affecting the flavour.
UNIQUE FORMULA FEATURES: Æ
Supports formation of collagen and connective tissue for joint health
Æ
Helps nourish skin, hair, and nails
Æ
Helps reduce joint pain associated with osteoarthritis
Æ
Excellent pescatarian-friendly source of collagen
Æ
Sustainably sourced from wild-caught whitefish; odour and flavour free
NEW!
GOOD
Nutrition
Break Free From Disordered Eating BY LISA KILGOUR, rhn
When was the last time you sat down in front of a delicious slice of chocolate cake and only felt excited to eat it? No shame or guilt, just excitement?
W
e’ve been inundated with diet after diet for so many generations that it can be hard to see a common pattern in our eating. That pattern is disordered eating. First, I think it’s important to differentiate between disordered eating and eating disorders. Disordered eating is a term we use to describe an unhealthy eating pattern, like constant dieting or restrictive eating. It can
also include binge eating, chronic weight fluctuations, and feeling guilt or shame associated with eating. This is a description of an eating pattern, not a diagnosis. Eating disorders are more extreme forms of disordered eating, and they fall under diagnosable conditions like anorexia nervosa and bulimia. It’s much easier to spot an eating disorder, but many people deal with the stress of
disordered eating in their day-to-day life but don’t fall under the specific criteria for a diagnosis. Research suggests that up to 50% of us deal with some sort of problematic or disordered eating at some point in our lives. With a new fad diet hitting the news every few months, it’s no wonder that so many of us have disordered eating patterns. So, how can we tell the difference between eating a healthy diet and disordered eating?
LISA KILGOUR, rhn is one of Nature’s Fare Markets’ Registered Holistic Nutritionists. She is Board Certified in Practical Holistic Nutrition and provides free half hour one-on-one nutrition consultations in our stores. Check out the appointment schedule on page four and book your free appointment in-store today or online at naturesfare.com. Learn more: lisakilgour.com
11 | May/June 2020
Prevent & Manage
Disordered Eating vs. Healthy Eating Disordered eating can sometimes be hard to recognize. What looks like healthy eating or following the latest nutrition tips can be signs of disordered eating for one person but not for another. The difference is our self-talk—what’s going on in our head when we make food decisions. When you make a food choice, are you doing it out of pleasure or guilt? Out of fear of gaining weight or because it’s a food you enjoy? Are you replacing meals with supplements or enjoying meals you love? You might be thinking… it sounds like all diets are disordered eating. Ya, they kinda are, but they don’t have to be. Following a diet plan can sometimes bring on feelings of deprivation and this is a sign to watch for. Feeling deprived can trigger a guilty binge for most of us—it’s human nature.
Disordered Eating Happiness Confidence
Weight Loss Health
Higher Metabolism Avoid all fad and crash diets
Find an activity you love
If a way of eating restricts macronutrients (low carb, low fat, etc.), or replaces entire meals with supplements (like a bar or shake), these are signs of a fad diet or a crash diet. These diets can leave you feeling deprived and can instigate a binge eating cycle. Stick with a more inclusive diet filled with whole food.
If you detest the gym, don’t go! Find another type of movement you enjoy more. Maybe it’s a hike, a fun fitness class, or yoga. Don’t force yourself into an exercise routine you don’t enjoy.
Watch your inner voice
Give your scale the boot
What do you think when you look in the mirror? Or try on bathing suits? Our dieting culture has created many mean voices in our head that miss the beauty we all share. If your inner voice is critical, can you find something you love about yourself to quiet that voice? Our bodies are pretty darn amazing and beautiful exactly the way they are. Don’t let our culture decide what’s beautiful to you.
Weighing yourself every day can be hard on your self-esteem. Our self-worth isn’t measured by a scale, but it can feel that way. Don’t let a bit of water weight affect how you feel about yourself. Instead, look at how your clothes fit as a guide, or only weigh yourself once a month.
A healthy diet doesn’t need to deprive you of anything you enjoy, it’s about balance. By adding healthy food into your diet first, you squish out a lot of the convenience foods that your body doesn’t really like anyway. The best part—you can eat anything you’d like… and a common side effect of this way of eating is you miss fruits and veggies any time you overindulge in processed or convenience food. This makes it super easy to fall right back into your healthy way of eating.
Disordered Eating Symptoms to Watch Out For If you recognize a few of these symptoms, reach out to a trained nutritionist or counsellor to help you disengage them. You’ll notice that many of these are common in today’s dieting culture: • Being preoccupied with weight, food, dieting, or carbs (in the past, fat)
Preventing and Managing Disordered Eating
• Being preoccupied with your body image or size
Disordered eating isn’t a life sentence, it’s a set of habits that are no longer serving you. Create new habits that feed and fuel your body in a healthy way.
• Significantly restricting calories or replacing meals with supplements • Not wanting to eat with friends or family • Significant fluctuations in weight
Moving away from disordered eating patterns can be very difficult, so please reach out for help if needed. The daily strain of worrying about food restrictions and
exercise, and the guilt around any indulgences, can add up to a lot of stress. Releasing these unhelpful habits can be difficult but it’s possible! Eating can be pleasurable and healthy, without being restrictive. You can enjoy the food you love inside a healthy way of life; it is possible. Don’t let our cultural ideals steal the beauty that’s already there, inside and out.
the good life The Magazine of Nature’s Fare Markets | 12
GOOD
Health
The Power of Journaling 10 MINUTES A DAY AND 4 PROMPTS TO HELP YOU GET STARTED BY VANESSA JAHNKE
I
f you are completely new to journaling, this is going to be a great place for you to start. Your first thought may be “Dear Diary” but that’s not quite where we’re going with this. There are enormous benefits to getting your thoughts, emotions, and notes about what’s happening in your life onto paper. Journaling is an incredible tool to help you reflect on situations, check in with yourself, and ultimately help you grow personally. Through doing this practice, you will begin to get to know yourself much better and help yourself become the best version of you. If this is brand new for you, start small. Start with once a week and then gradually increase to three times a week. Schedule it into your day as you would anything else, at a time of day when you know you will have some quiet time to yourself (it only needs to be 10 minutes). Find a space to sit and let your thoughts begin pouring onto your paper. If you have a hard time knowing what to write, I’ve included four of my personal journal prompts I use, to help get you started.
Prompt
Prompt
01
02
WHAT ARE YOU GRATEFUL FOR? Write down three to five things that you’re grateful for. These can be as simple as the pen you hold in your hand. I am grateful for ,
WHAT DO YOU HAVE? I have everything I need to create the life I desire. I have everything I need to .
and .
WHAT CAN YOU LET GO OF? Write what thoughts, feelings, or emotions you’re holding onto that you can let go of. I release thoughts that no longer serve me. I release things that are weighing me down. I release fear of judgement. I release .
Prompt
03 Prompt
04 WHAT YOU ARE READY TO RECEIVE?
Much like creating any new habit, journaling may feel like a challenge at first, but stick to it and you will notice significant changes to your emotional state, your happiness, and your overall well-being.
I am ready to receive . I am welcoming in .
VANESSA JAHNKE Vanessa is the founder of PURE Gym & Juicery in Penticton, BC. She is a certified holistic health coach with the Institute for Integrative Nutrition and the creator of Healthy for Life, a monthly online wellness subscription. Her blog is loaded with healthy, easy to make recipes and easy to implement tools to achieve a happier, healthier life.
vanessajahnke.ca |
iamvanessajahnke
the good life The Magazine of Nature’s Fare Markets | 14
GOOD
to our Community Magic Mystery Painting
Before inviting your kids to play, use a white pastel or crayon to draw or write on white paper. Set out paintbrushes and watercolour paint and let the magic unfold! The pastel or crayon repels the paint, revealing the mystery images.
Frozen Toy Rescue
Lay out a large piece of paper with a variety of art supplies like chunky block crayons, bingo dabbers, paint and brushes, decorative tape, and stickers. Try drawing some picture frames first or leave it blank. If you have the space, this is a good activity to keep set up for a few days.
Large-scal e Art
Screen-Free Activities for Kids BY JEN KOSSOWAN
Adapt this activity to meet the interests your kiddo. If yours loves LEGO, for instance, create a LEGO rescue! To make, fill a freezer-safe bowl full of toys, add water until the toys are covered, and freeze overnight. Give your child some warm water, salt, and tools. Rescuing frozen toys helps develop some serious persistence and focus!
There’s so much magic in allowing kids to play by themselves. But, planned activities are special. They can bring kids of various ages to work together, serve as a reset, break up the day, secretly foster development (shhh!)—and are really fun!
JEN KOSSOWAN is a kindergarten and grade one teacher and mama of two gorgeous kiddos. She’s passionate about play, loves a good DIY project, and can most often be found in her kitchen whipping up recipes that taste delicious while meeting her crunchy mama criteria. She started Mama.Papa.Bubba. on a whim in 2010 while living in the Middle East and has been sharing her recipes and activities there ever since. 15 | May/June 2020
mamapapabubba.com |
mamapapabubba
Giant Sticky Wall Collage
For this, you’ll need one specialty item: contact paper (available from office supply and dollar stores). Use painter’s tape to secure the contact paper to a wall, sticky side out. Set out a selection of crafty bits and invite your kids to create their masterpiece. Keep this activity going day after day by adding to and swapping out the bits and bobs.
Fizzy Eruptions
Mix some food colouring to a few little pots of vinegar, then cover a plate with baking soda. Give your kiddo a medicine dropper, syringe, or pipette to drop the coloured vinegars onto the baking soda making fun fizzy eruptions and beautiful patterns.
Squishy Soap The ultimate activity when your child needs some down time, pampering, or calm! Fill a tub with bubbly warm water, set out a few little containers with different bath products, and be sure to include a little snack and a fancy drink. Add a little calming music, dim the lights, and invite them to soak. Perfect any time of the day—not just before bedtime!
Life-Sized Self Portrait
Spa Bath
Get your child to lay out on a long strip of paper rolled on the floor. Trace their outline with a pencil then invite them to draw in the details, like their face and clothes. Now they can paint their portrait!
A favourite play recipe! Picture play dough that can be moulded, shaped, and squished, but that’s also soap! Add ½ cup cornstarch, 2 tbsp pure liquid castile soap, 4 tsp sweet almond oil, and a little food colouring, if desired, to a bowl and mix. When the dough comes together, give it a good knead. If its too dry, add a little sweet almond oil, and if it’s too wet, add a little cornstarch. Use it to wash by taking off a little pinch and rubbing between wet hands.
the good life The Magazine of Nature’s Fare Markets | 16
Feel the
RenewLife Difference ®
GOOD BACTERIA
CONTAINS NO
25 billion live active cultures & 10 different strains per serving that could assist in restoring both digestive and vaginal harmony.
Gluten, dairy or soy.
NO REFRIGERATION REQUIRED Quality, purity & potency guaranteed through expiration.
GOOD
Health
The Marvels of Medicinal Mushrooms BY JULIA DENKER
M
any of us love a practical cooking mushroom—from the old stand-by white button to the up-levelled cremini to the meaty portobello, for example. Did you know that the difference between these three specific ‘shrooms is merely age: from youthful (familiar white softies) to middle-aged (baby portobellas) to mature (the wizened porto)? They all belong to the Agaricus bisporus variety, a comfortably delicious family of table mushrooms. Flavourful fungi add earthy depth to everyday cooking. From soups to stews to egg dishes, a handful of mushrooms can
bring a dish to completeness. And every mushroom offers some level of nutrition, from over a dozen minerals and vitamins (e.g., copper, potassium, magnesium, zinc, and B-vitamins) as well as fibre and antioxidants like selenium and glutathione that protect cells from damage and reduce chronic disease and inflammation.
Functional mushrooms. More than your average button. Beyond the epicurean table, there’s also the magic of Super Food mushrooms. So-called medicinal mushrooms are potent health boosters—brain health champions, hormone helpers, and antioxidant superstars. Some of these functional friends are adaptogenic, meaning that they help promote homeostasis in the body to help adapt to stress and resist fatigue.
JULIA DENKER has a passion for wellness, educational background in psychology and nutrition, and administrative leadership experience. She knows that we can all live and work smarter by making small but impactful lifestyle changes, including rethinking our food choices. Understanding bio-chemical individuality is key, and she guides clients on cueing into their bodies to craft a nourishment plan that works.
Depending on the species, medicinal mushrooms can support everything from immune defense to natural energy to youthful radiance.
Each mushroom is unique, providing its own distinct health advantages. All functional mushrooms contain betaglucans, which help fight inflammation and aid the immune system. The extraordinary report card includes marks for antioxidants, prebiotics, and digestive enzymes! For thousands of years, mushrooms have been recognized for their nutritional value and medicinal properties. Beneficial fungi features—immune-modulating, anti-cancer, heart-healthy, cholesterollowering, liver-protective, detoxifying—have garnered attention from modern-day holistic health practitioners. You may wish to consider augmenting your health profile with a quality medicinal mushroom. Look for them at your local health store in the form of powder, tincture, tea, capsule, or tablet.
juliadenker.com
the good life The Magazine of Nature’s Fare Markets | 18
Favourite Fungi Cordyceps the pick-me-up
SUPERPOWER: energy-booster MAGIC MARKERS: enhances blood flow; blood sugar-lowering, hormone-balancing, libido-supportive; fights both physical and mental fatigue; supports athletic performance and muscle recovery
Reishi
CHAGA
liquid yoga (the mushroom of immortality)
the antioxidant powerhouse SUPERPOWER: calming SUPERPOWER: kills the common cold
MAGIC MARKERS: helps lower blood sugar; offers relief from seasonal allergies; encourages good sleep; helps with depression and anxiety
MAGIC MARKERS: powerful phenolic content makes skin glow; antiviral; boosts and rebalances immune system; reduces inflammation; helps lower LDL cholesterol
LION’S MANE the smart mushroom
SUPERPOWER: memory and brain builder MAGIC MARKERS: offers neuroprotective properties that help alleviate brain fog and enhance cognitive function; antimicrobial, antifungal, antiviral; immune stimulator Great to take in the morning for attention, focus, and moodenhancing qualities 19 | May/June 2020
GOOD
Fitness
Keeping on the Move at Home ARTICLE AND PHOTOS BY RACHEL DOELL
T
he last couple weeks of isolation and physical distancing have challenged our family to get creative with our daily rhythms and routines. Sports, dance, and weekends on the ski hill have been replaced with creative movement at home. Functional fitness has always been something Troy and I have loved. Getting our family outside on the weekends, trying new sports, and teaching the kids to fall in love with movement have long been top priorities in our home. Over the past couple weeks of being in isolation with the kids we have used sports goals, homeschooling lessons, and games to get the kids moving and also encourage them to get creative. Living room obstacle courses are a really fun way to get kids to interact with what they are learning in school and encourage them to use their bodies. Adelaide, our pre-schooler, is currently learning about the life cycle of animals, how they move, and their behaviour patterns. This past week we have used the life of a rabbit, bear, fish, and spider to create movement patterns through just a couple of cans from the kitchen cupboards. Bennett, our second grader, is the soccer player in the family and also often thinks he’s Adelaide’s teacher. So along with running soccer drills through the living room, he’s also been an incredible help with Addie and her animal movements.
Bennett, Adelaide, and McCarthy
Along with dance parties, hopscotch, yoga, and indoor fitness classes, our living room has quickly become the landing spot for countless forms of movement. Functional movements are not only beneficial for improving the strength of our bodies, they also help with improving kids’ focus and sleep patterns. When we get our body moving, we allow healthy hormones to be released in our bodies that help us to remain calmer, focused, and more positive throughout our day.
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 | 21 | May/June 2020
dailyroutinefitness
“
By teaching our children that movement can be fun, we can encourage them to have healthier relationships with their bodies and teach them how movement not only energizes us but also can help calm us down.
By teaching our children that movement can be fun, we can encourage them to have healthier relationships
Need some help getting started? Adelaide and Bennett wanted to share with you one of their favourite “shake the bugs out” routines.
with their bodies…
AMAZING ANIMALS OBSTACLE COURSE CHARADES Set up a few cans or boxes as an obstacle course. Write down a variety of animal names you have been learning about or find interesting on separate pieces of paper and place in a jar. Then, put on some fun music. Take turns drawing an animal name from the jar. Make your way through the obstacle course by acting out how that animal would move through it while the other players try to guess what kind of animal you are. Make this extra fun by adding costumes and small prizes. Need more ideas for movement? Join me on Instagram @dailyroutinefitness for weekly live workouts and fun workout videos with the kids!
“
Put on some fun music.
“
When we get our bodi es moving, we… remain calmer, focused, and more posit ive throughout our day.
the good life The Magazine of Nature’s Fare Markets | 22
GOOD
Nutrition
The Nitty-Gritties of the Keto Diet BY JULIA DENKER
By now, you’ve likely heard of—if not tried—the ketogenic diet. This popular diet is described as a ‘higher fat, moderate protein, very low carbohydrate eating regimen. The ultimate goal is to reach a metabolic state called ketosis, which is the point where the body switches from burning glucose to burning fat for energy.
T
his golden oldie has been around since the 1920s. Originally developed in the US for patients with epilepsy, the keto diet was based on a therapeutic nutritional approach with a physiological and biochemical basis. It was discovered that an elevated level of ketone bodies in the blood—the state of ketosis—reduced the frequency of epileptic seizures. Simply put, our bodies don’t make glucose—instead, we get glucose from food and then store it for short periods to be used for energy. When glucose stores start to run out, we turn to burning fat for energy. Individuals on a keto diet consume less than 50 grams of net* carbs per day. This ultra-low carbohydrate intake thus drives the body to create ketone compounds from stored body fat and fats in the diet. And these fats are now used for energy. *Net carbs = the number of carbs in a food after dietary fibre grams are deducted
HEALTHY FATS
olives/olive oil, coconuts/ coconut oil, grass-fed butter, ghee, nuts and seeds (especially pili nuts, macadamia nuts, flax, hemp and pumpkin seeds), avocado
PROTEIN
grass-fed meat, pasture-raised poultry, pastured eggs, wildcaught fish, full-fat dairy
NON-STARCHY VEGETABLES
Note
The fundamental rule of any dietary lifestyle is to make healthy food choices.
Include
Drink plenty of water and herbal teas.
Avoid
Stay away from processed foods, sugary drinks, desserts, grains, and starches.
leafy greens, asparagus, cucumbers, zucchini, broccoli, cauliflower, Brussels sprouts, fresh herbs
Reduce
Typically, fruit is minimal (or avoided) on a keto diet due to higher sugar content but small amounts may be considered (limes, lemons, and berries) and perhaps more on carb-up days if following a cyclical keto diet.
JULIA DENKER has a passion for wellness, educational background in psychology and nutrition, and administrative leadership experience. She knows that we can all live and work smarter by making small but impactful lifestyle changes, including rethinking our food choices. Understanding bio-chemical individuality is key, and she guides clients on cueing into their bodies to craft a nourishment plan that works.
23 | May/June 2020
juliadenker.com
Look for our helpful blue
KETO-FRIENDLY shelf tags in-store
Most folks choose the keto diet for weight loss purposes. But there is a myriad of purported health benefits that extend far beyond weight loss: • increased energy • improved mental clarity • better digestion • less hunger/fewer cravings • improved metabolism • balanced blood sugar/ cholesterol levels • decreased inflammation And if that’s not enough, following a healthy keto diet may also: • decrease risk of Type 2 diabetes • decrease risk of heart disease • protect against cancer • fight cognitive impairment and neurological disorders
Cyclical Keto This carb-up model involves following the standard model most days, and then increasing carbs (50–100g) one or two days per week. The higher-carb days may help increase metabolic flexibility by training the body to go in and out of ketosis, and is often a go-to for athletes and body-builders, and can be used to support female hormones. Vegetarian or Vegan Keto Yes, you can follow a plant-based keto diet! Fats in plant-form are plentiful (e.g., coconut, olives, avocado, nuts, and seeds); and vegetarians can eat eggs and dairy for protein, while vegans can enjoy tofu and tempeh, for example.
Check in with your doctor first and always pay attention to your body.
There’s more than one way to keto. The classic ketogenic diet is restrictive and therefore may be difficult for most to follow. But there are less limiting adaptations that are more appealing and manageable.
The ketogenic diet—or even a modified keto diet— may not be for everyone, so be sure to check in first with your healthcare practitioner. And always, always listen to your body, especially when you make changes to your diet or lifestyle.
Modified Standard Keto This easier-to-follow, somewhat relaxed version consists of: 65–85% fat, 15–35% protein, and up to 10% carbs.
Cellular repair or housekeeping is known as ‘autophagy.’ Autophagy takes place in the absence of external sources of food. The body basically begins to eat itself, destroying and recycling its own damaged cell bits and pieces, so that new and healthy versions can be built. This process is essential for helping protect against diseases like cancer and dementia, helps bolster the immune system, and regulates inflammation. It is believed that fasting triggers autophagy, but it’s still unclear how long a fast must be in order to activate enhanced autophagy.
Build your keto shopping list
naturesfare.com/build-your-keto-shopping-list
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the good life The Magazine of Nature’s Fare Markets | 24
G OOD
Health
Nourishing Nervines BY DR. SHELBY ENTNER, nd
In the last few months we have witnessed some extraordinary changes in our culture and collective health. Many folks are feeling their “fight or flight” (sympathetic) mode is in overdrive and are not finding the opportunity to switch back to “relaxation and repair” (parasympathetic). Without the opportunity to relax, the body doesn’t have time for maintenance. Inflammation, poor mood, decreased metabolism, weakened digestion, and a fatigued immune system can be the result.
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. 25 | May/June 2020
verocare.ca
Calm DownTea Mix Mix one ounce each of oat straw, lemon balm, chamomile, and nettle into a jar. To brew, measure one tablespoon of tea mix for every cup of tea you’re making into a mug or teapot. Pour hot water over and steep 3–5 minutes. Stir in honey if you like it sweet, and enjoy!
E
liciting the relaxation response and bringing the nervous system out of overdrive can help with mood, panic attacks, and insomnia. Dialing the “flight or fight” down a notch can be hard when the world is feeling overwhelming and looming with uncertainty. Lifestyle changes such as mediating, warm baths, yoga, and breathing exercises are tremendous opportunities to help decrease sympathetic tone in the body. Herbal medicines can also play a role in supporting our nervous system, and plant chemistry can be wonderfully calming and uplifting. Tinctures and capsules of herbs can be easy and convenient herbal medicines but tea is a simple way to get herbs into everyone! A warm cup of tea can make you feel calm and centred and is a great way to introduce herbs into your daily life. Having a daily ritual of making and sipping a cup of tea is simple step in nourishing yourself. Adding nervine herbs into that cup can help regulate the nervous system and give multiple other benefits from the plant world. Calming and yet not sedating, this tea blend is wonderful for helping to soothe the nervous system while allowing you to get stuff done! Oat straw (Avena sativa) is the whole oat plant and is highly nutritive, containing minerals such as iron, calcium, magnesium, and B vitamins. Traditionally used for people who feel out of sorts and tired all the time, oat straw has a oat/ hay-like flavour and can be very mild in a tea. Lemon balm (Melissa officinalis) is a
wonderful sunny flavoured herb that grows like a weed, literally, in the Okanagan soil. A warm lemony flavour, lemon balm can also help to calm digestion, anxiety, and hyperactivity and also has antiviral effects against the herpes virus. Chamomile (Matricaria chamomilla) is a well known herbal plant for calming the nerves and soothing teething babies! One of my favourite spring plants, nettles (Urtica dioica) earn their name from tiny hairs that cause a stinging sensation upon skin contact. Dried or cooked, they lose their sting and can be extremely nutritive. One cup of nettle leaf tea offers 500 mg of bone-building calcium and other nutrients like magnesium, potassium, and silica. Nettles can be a diuretic and dehydrating if taken in large amounts. These wonderful nervine herbs have been used traditionally for centuries and have a lovely ability to help calm an anxious mind and provide nutrients to promote better health. Herbal medicine can be inexpensive, simple to use, easy to access, and made at home. Choose herbs from a well-known health food store or herbal shop when making your own blends and always check with your naturopathic or conventional physician about using herbs with any medications or health conditions. Enjoy the spring flavours of these fresh teas and continue to nourish yourself with nervines in these next few months. Take care of yourselves and your loved ones.
the good life The Magazine of Nature’s Fare Markets | 26
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SESAME (omega-6)
SUNFLOWER (omega-6)
COCONUT (omega-9)
Vegan, Plant-Based Omegas Udo’s Oil® provides all the omegas you need in one spoonful…we’re talking about omega-3 and -6 plus the added benefits of omega-9. We use pure, fresh-pressed flax oil and blend it with coconut, sunflower and sesame seed oils ensuring that we provide you with all the plant-based omegas your body needs. Since your body can’t make them, it’s important to use Udo’s Oil® daily…just blend, mix and drizzle onto every meal. Udo’s Oil®…because getting the omegas your body needs shouldn’t be complicated.
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EXPERT
s r e Answ
with Dr. Jen
Q Dear Dr. Jen,
I have always wondered if I should be taking a multivitamin because I don’t always eat perfectly! What do you recommend? —B.P., Kelowna
A
Eating a well-balanced, wholesome diet is often much easier said than done. Fruits and vegetables may be sprayed with pesticides or picked before they ripen, and stress and some medications can deplete our bodies of certain vitamins and minerals. Deficiencies in essential nutrients can result in fatigue, inflammation, muscle weakness, brain fog, and anemia, among others. It therefore makes sense that supplementing with a daily multivitamin would be beneficial. It is important to understand, however, that taking the active form and optimal amount of each nutrient may be needed to achieve these benefits.
#1 Vegetarians and the elderly are at a greater risk for B vitamin deficiencies.
#2 It’s best to take multivitamins in smaller doses throughout the day for better absorption of nutrients.
1. Look for the inclusion of biocoenzymated B vitamins in multivitamin/mineral formulas. These forms are superior to inactive forms, showing greater benefit when taken this way. They are especially important for those with genetic predispositions (such as the MTHFR polymorphism) or diets high in processed foods, sugar, and caffeine. Vegans, vegetarians, and the elderly are also at a greater risk for B vitamin deficiencies. 2. Take multivitamins in divided doses. Our bodies weren’t designed to use nutrients in one large single dose. Research has proven that eating smaller, more frequent meals allows for better absorption of nutrients and the same goes for vitamins. 3. It’s what’s not in the multi that is important too. Choose one with no artificial colours, preservatives or sweeteners, GMOs, or toxins like heavy metals or glyphosate. With additional certification, such as ISURA, you can know you are getting a clean and high quality multivitamin your body will love.
#3 Look for a multivitamin free from sweeteners and other additives.
DR. JENNIFER BRIX is a naturopathic doctor, health educator for Natural Factors, and public speaker with a passion for empowering her patients to achieve optimal health. Dr. Jen has special expertise in treating digestive complaints, hormone imbalances, and brain-related health conditions. She has a busy active practice at Brix Wellness Clinic in Kelowna, BC.
the good life The Magazine of Nature’s Fare Markets | 28
GABA
Provides fast-acting relief from tension, stress and anxiety
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aor.ca
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With zero added sugar and only two grams net carbs per serving, now those following a keto lifestyle can enjoy delicious rich and creamy ice cream! Made in Calgary and available in Chocolate or Vanilla.
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Daiya Vegetable Crust Pizza Up your vegan pizza game even further with the new vegetable crust options. All three flavours start with a crisp, gluten-free veggie crust made with cauliflower, sweet potato, and spinach.
PLANT-BASED PROTEIN
Very Good Butchers We are so excited to have these Victoria, BC plant-based meats in-store! They call themselves the bean butchers and honestly all of the products—from burger patties to ribz—are full of flavour and cook up so well.
The Good Life CO N TRIB UTO RS
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