The Good Life May & June 2024

Meets Function

What’s in greens+?

Our calendar MAY & JUNE 2024

LET’S TALK: HORMONES

The Perimenopause Survival Guide

Join nutritionist and Aeryon Wellness founder Aeryon Ashlie to learn everything you need to know about navigating perimenopause.

WHEN & WHERE :

May 21 | White Rock

May 22 | Langley

May 27 | West Kelowna

May 28 | Vernon

May 29 | Kamloops

MORE EVENT DETAILS: naturesfare.com/upcoming-events

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

Dates subject to change.

Talk 1-on-1 with a nutritionist

Ready to take charge of your wellness?

Book your FREE 30-minute nutrition appointment today and choose to connect in-person at your nearest store or at home via video call.

SCHEDULE

Angela Wright

21

Kelly Aiello

May 27 June 24

18

11 May 28

4

25 Jen Casey

16

13 May 23

June 10

Lisa Kilgour

May 20 June 13

June 5 June 19

27

20 June 6

Lisa Aschenbrenner

May 28 June 20 May 30 June 27

June 18

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Marketing Director Stephanie Thatcher

Content Manager Chantelle Nuttley

Creative Director Janna Payne

Copy Editor Marilyn Fransen

GOOD STUFF GET THE

Made in C�nad�

SUPPLEMENT

Daily Essentials

This is not your typical multivitamin. This innovative formula taps into the power of activated full spectrum nutrients from fermented whole foods, herbs and mushrooms, giving you a potent dose of wellness. Boost your energy, fortify your immune system and age gracefully with this carefully crafted blend. Plus, it’s loaded with key minerals and organic herbs like red clover and raspberry leaf, tailored specifically for women’s health needs.

Living Alchemy Women’s Daily+

SUPPLEMENT

Rest Easy

Say goodbye to restless nights with this scientifically formulated sleep aid. Designed to support your full sleep cycle, it helps you fall asleep effortlessly, extends sleep duration and ensures you wake up feeling refreshed. Nonhabit forming and vegan, it’s crafted with fresh, organic ingredients like lactuca sativa and lemon balm, alongside l-tryptophan and magnesium. Sleep well and awaken to your full potential with GoodNight!

A.Vogel GoodNight!

PERSONAL CARE

Less Waste, More Fresh

Introducing KIIMA, the refillable deodorant from Quebec. Its unique plastic-free refill mechanism ensures sustainability without compromising on effectiveness. With gentle rounded edges, it’s kind to your skin while maximizing the use of your favourite refill tablets. Compatible with various natural deodorant refills, you can customize to suit your skin type or create your own with the KIIMA DIY deodorant mould. Enjoy eco-friendly freshness, personalized just for you.

KIIMA Refillable Deodorant

Flavour Meets Function

In today’s fast-paced world, where self-care is more important than ever, a new wave of beverages is taking centre stage—functional wellness beverages. But what exactly are they, and why are they causing such a stir? Let’s pour ourselves a glass and explore the fascinating world of functional wellness beverages.

So, what sets functional wellness beverages apart from your average drink? Well, it’s all in the name: functionality. These beverages go beyond mere refreshment—they’re carefully crafted to provide specific health benefits that target the mind, body or both. Whether it’s boosting immunity, promoting relaxation or enhancing cognitive function, each sip is designed to support your overall well-being while still pleasing your tastebuds.

But what does “functional” really mean in this context? Essentially, it refers to the intentional inclusion of ingredients that serve a purpose beyond basic hydration or flavour. These can range from vitamins, minerals and antioxidants to herbs, botanicals and adaptogens—all chosen for their potential to positively impact health and vitality.

Take, for example, the rise of adaptogenic beverages. These elixirs harness the power of adaptogens—natural substances that help the body adapt to stress and promote balance. From cordyceps and ashwagandha to rhodiola, these ancient herbs and mushrooms have been used for centuries in traditional medicine to support resilience and overall well-being. Now they’re making a splash in everything from teas to tonics, offering a soothing sip of stress relief in a hectic world.

Then there are the immunity-boosting beverages, packed with vitamins, minerals, potent antioxidants and plants with anti-viral properties like elderberries to help fortify your body’s natural defenses. With concerns about health and wellness at an all-time high, these drinks offer a convenient and delicious way to give your immune system a little extra support, whether you’re fighting off a cold or simply striving for optimal health.

Next are the functional building blocks of our cellular health with

protein powder, branched-chain amino acids (BCAAs), bone broth and collagen that help our body recover and repair from the inside out. From healthy aging, workout recovery and even skin care, amino acids are required to create and support healthy tissues.

And let’s not forget about the gut-health revolution. Probioticrich beverages like kombucha and kefir are flying off the shelves, thanks to their ability to support digestive health and promote a thriving microbiome. With more and more research highlighting the crucial role of gut health in overall wellness, these tangy elixirs are becoming a staple in the diets of health-conscious consumers everywhere.

But perhaps the most exciting thing about functional wellness beverages is their potential to transform the way we think about hydration. No longer just a means of quenching thirst or cravings, these drinks and smoothies offer a holistic approach to wellness that nourishes the body and soul with every sip. Which is why we are combining our wellness knowledge, exceptional products and love of organic produce to create a new lineup of functional smoothies that still serve our famous flavours and creamy texture, with an elevated profile of good-for-you function. Welcome to our newest blends.

Functional wellness beverages are more than just a passing trend— they’re a reflection of our growing desire to take control of our health and prioritize self-care in our daily lives. With our thoughtful formulations and targeted benefits, these smoothies are redefining what it means to drink well and live well. So, raise a cup and sip to the power of functional wellness—your body will thank you for it.

Cheers to health, happiness and hydration!

New Smoothies in Our Bistro

Head to Nature’s Fare to try our new line-up of smoothies handcrafted with function in mind.

Beets and Berries

Rich in antioxidants and infused with energizing cordyceps mushroom.

Strawberry Cloud

Light as a cloud, it’s whipped with strawberries and enhanced with collagen.

Coco Cabana

Taste the tropics and get a brain boost from lion’s mane mushroom.

Garden Glory

Get your greens while soothing inflammation and supporting your immune system.

Piña Kale-ada Creamy and pineappley, target inflammation with kale and spirulina.

The Defender Your immune defense is supported with elderberry, vitamin C-rich foods and ginger.

Wake Up Call

Perk up and feel more focused with coffee and cordyceps mushroom.

AB & J

Inspired by the classic fave PB & J sandwich, this high protein drink is great for post-workout fuel and recovery.

NUTRITIONIST NOTES

Understanding Fermented Grains

Written by Jen Casey

Whole grains are a part of a balanced diet for many Canadians, but why do some people have trouble digesting them? After all, grains have been consumed for thousands of years, but we are seeing more intolerance to them today than ever before. Has the quality changed or should we get back to practicing a way of making them more digestible, as our ancestors did?

Fermenting grains is precisely how our ancestors preserved food, and through a time-consuming, by-hand method, gave grains a longer shelf life, and made them more tasty, nutritious and bioavailable. The process involved hulling, soaking in salt and an acidic medium such as apple cider vinegar or lemon, grinding and finally cooking the grains which decreased anti-nutrient compounds that typically cause digestive upset.

Grains that have not undergone fermentation, soaking or sprouting contain anti-nutrients for a good reason, which is that they are not digested by animals or humans. These indigestible compounds are the plant’s protective mechanism, ensuring that the hard shell surrounding the seed remains unharmed when consumed so that it can continue to flourish and reproduce itself. Basically, the seed protects itself so it can eventually become a plant. As animals feed on crops of wheat, corn, maize and barley, the seed of the plant passes through the animal’s digestive system and emerges as a pre-fertilized seed that is deposited back

into the soil. Humans, on the other hand, don’t have it so easy when it comes to consuming a diet rich in grains, and some major side effects can result.

Soaking and Fermenting Grains

Not everyone needs to soak, sprout or ferment grains before eating them, but the benefits are abundant should you decide to. Those who suffer with inflammation, blood sugar imbalances, gluten intolerance or allergy, auto-immune diseases and gut dysbiosis or IBS might want to either avoid consuming most grains, especially gluten-containing grains, or try soaking and sprouting them for 24–48 hours before eating or cooking. This will help to neutralize the phytic acid, lectins and anti-nutrient compounds that can contribute to, or worsen, symptoms.

As far as gluten is concerned, fermenting the specific grains that contain it does reduce it to a degree, but moreso if the grains are sprouted first. Take sourdough, for example. Many people who cannot digest whole wheat bread seem to digest sourdough well, even though it does contain some gluten. The

reason? Sourdough uses lactic acid bacteria and a different kind of yeast to ferment the grain, which results in a more digestible product. Those with celiac disease should always avoid grains that contain gluten, including sourdough.

For those who seem to digest grain products well, switching to a fermented or sprouted grain can certainly increase the nutrient profile, digestibility and absorption of the nutrients in your food. Fermented foods also contain live probiotics, so they benefit your gut flora, or microbiome. During the

fermentation process, the sugars and carbohydrates that the food naturally contains interact with bacteria, yeast and microbes. This changes the chemical structure of the food and results in the formation of healthy probiotics.

Types of Fermentation

Today, many fermented foods are readily available in stores, but there are three methods that even a beginner can try at home. There is a science behind each chemical process, no matter which method you choose.

1 Lactic Acid Fermentation is used to make sauerkraut, pickles, yogurt, sourdough bread and kimchi. Yeast strains and bacteria break down sugar and starch into lactic acid.

2 Alcohol Fermentation, whereby yeast breaks down sugar and starch into alcohol, is used to make wine and beer.

3. Acetic Acid Fermentation is used to make kombucha, apple cider vinegar and wine vinegar. It is a result of starches and sugars from grain and fruit fermenting.

Fermented Foods We Love

Jen Casey is a Certified Nutritional Practitioner. She focuses on holistic, diet-free approaches to weight loss and balancing hormones through nutrition and lifestyle.

Learn more: helloholistic.ca | Instagram: @helloholistic.ca

Tahini Turkish Eggs

Written by Nuts to You

Our seedy spin on Cilbir, a Turkish breakfast dish, is full of protein and healthy fats to keep you satisfied all morning.

Serves 2

¾ cup plain Greek yogurt of choice

3 tbsp Nuts to You Tahini

1 small clove garlic, minced juice and zest of half lemon

¼ tsp salt

4 eggs

2 tbsp butter or olive oil

1 tsp Aleppo pepper or ½ tsp red pepper flakes

¼ tsp smoked paprika salt and pepper fresh dill or parsley sesame seeds (can be toasted) toast

1. Combine yogurt, tahini, garlic, lemon juice and zest and salt in a small bowl. Mix until smooth. Set aside.

2. Fill a medium-sized pot with water and bring to a boil. One by one, crack each egg into a small bowl and then gently drop it into the boiling water. Allow the eggs to cook for two to three minutes or until done to your liking. Remove the eggs with a spoon and set on a plate while you make the butter topping.

3. On medium-high heat, melt the butter or oil in a pan with the red pepper flakes and smoked paprika until bubbling. Remove from heat.

4. To assemble, spread the yogurt mixture evenly over two plates with the back of a spoon. Place two eggs on top of each bed of yogurt, then drizzle the red pepper butter over top. Season with salt and pepper to taste, then garnish with herbs and sesame seeds. Serve with toast.

NUTRITIONIST NOTES

Aluminum

An Unexpected Intruder

Written by Lisa Kilgour, rhn

Did you know that aluminum, a metal we often overlook, might be subtly sneaking into your daily life?

When we think about nutrition and health, we often focus on the obvious: the foods we eat, the water we drink and the air we breathe. However, it’s equally important to be aware of the less obvious elements that play a role in our overall well-being.

Aluminum, often thought of as a harmless metal, actually has more of a presence in our daily lives than many realize. This raises an important question: what can we do to minimize its impact on our health?

Is Aluminum a Concern?

It’s true that aluminum is a cause for concern. Findings from a recent study in Germany found that even though our overall exposure to aluminum has reduced over the years, we’re still ingesting more than what’s considered safe.

So, why should you be concerned? Well, it all boils down to the potential health risks associated with high levels of aluminum exposure. Aluminum has been linked to

neurotoxicity, which means it could have adverse effects on your nerves. And there’s a growing concern that continuous exposure to elevated aluminum levels might even increase cancer risk.

But here’s the silver lining: avoiding excessive aluminum exposure is easier than it may seem. With a few simple adjustments to your daily choices, you can significantly reduce your aluminum intake.

Unexpected

Aluminum Sources and How to Dodge Them

1. Table Salt

You might wonder, why is aluminum in my table salt? The answer is simple: it’s used as an anti-caking agent to prevent clumping, to make sure it flows out of salt shakers easily. While this might seem like a minor addition, it introduces unnecessary aluminum into your diet, that can accumulate over time and potentially affect your health.

Happily, transitioning from regular table salt to natural salts like

Himalayan pink salt or Celtic sea salt is an easy swap, with many benefits.

Natural salts are not only free from added aluminum but they’re also full of minerals. Unlike table salt, which is heavily processed and stripped of its natural minerals, Himalayan pink salt and Celtic sea salt retain their mineral content, including essential minerals like magnesium, calcium and potassium.

Himalayan pink salt, known for its beautiful pink hue, is mined from ancient salt beds in the Himalayan mountains. Celtic sea salt is harvested from the current sea waters, particularly in regions like Brittany, France. It’s known for its moisture and grayish colour, which is a result of the clay found in the salt flats where it’s collected.

Your sea salt or Himalayan salt might not flow out of your salt shaker quite as well as table salt, but your body will be happy that it’s aluminum-free.

Continued on page 11

2. Through Your Skin: Antiperspirants

Now, something we use almost every day: antiperspirants and deodorants. It’s fascinating (and, frankly, a bit alarming) that these products can be a hidden source of aluminum exposure.

Many antiperspirant formulas include aluminum, which stops your body from sweating (it’s the “anti” in “antiperspirant”). This causes two problems: your body needs to sweat, and your skin can absorb some of that aluminum.

The skin, our body’s largest organ, absorbs much of what we put on it, although the full extent of aluminum absorption through antiperspirants is still a topic of ongoing research. But…why take the chance?

Choosing natural deodorants is a simple way to avoid the risk. Most natural products work as a deodorant instead of an antiperspirant, so your skin can sweat naturally.

Finding the right natural deodorant for you might take a bit of trial and error. Everyone’s body chemistry is unique, so what works for one person might not work for another. But trust me, it’s worth the search. When you find that perfect match, it’s a game-changer.

I’m a big fan of a Canadian brand called “Routine”. Their products

Lisa (and many of our team members, too) is a fan of Routine deodorant. It is proudly aluminum-free, refillable and made in Canada.

work really well, and they have many scents so you can match your unique chemistry. I was so happy when I found a natural brand that worked well and I could avoid commercial antiperspirants. Nature’s Fare carries a wide range of formulas and scents from Routine, along with many other natural deodorants.

3. Aluminum Foil

Aluminum foil, a kitchen staple, is unsurprisingly another source of aluminum. It can leach from the foil into your food when the food has direct contact, especially when it’s used with acidic foods like tomatoes or lemons. Foil covering a dish isn’t usually a problem; those foil packets that are easy to throw onto your BBQ pose the biggest risk.

The alternative? Parchment paper. It’s just as effective for barbecuing and doesn’t carry the risk of aluminum transfer. I was really surprised at how easy it was to switch from aluminum foil to parchment paper. All I need is a stapler to secure the edges of my parchment paper packet. It works like a charm.

Remember, you don’t have to overhaul everything overnight. Just focusing on one source at a time, like switching from table salt to sea salt, can gradually reduce aluminum. It’s about making small, mindful, manageable changes that help keep you and your family healthy.

Aluminum Aware

Watch out for places aluminum could be hiding in your home.

COOKWARE

Non-stick pans often have aluminum bases. Consider using cast iron or stainlesssteel cookware instead.

PROCESSED FOODS

Certain processed foods contain additives derived from aluminum. Look out for “sodium aluminum phosphate” and “sodium aluminum sulfate” in ingredient lists.

MEDICATIONS

Some over-the-counter medications, like antacids, contain aluminum compounds. Seek natural digestive aids or consult your healthcare provider for alternatives.

Lisa Kilgour, rhn is one of Nature’s Fare Markets’ nutritionists and sought-after speaker and educator who helps people heal from diverse and complex health issues. She has spoken at TEDxKelowna and is the author of Undieting: Freedom from the Bewildering World of Fad Diets. Book your free appointment today at naturesfare.com  Learn more: lisakilgour.com

Citrus Ginger Sparkling Tonic

Written by Traditional Medicinals

Add a little zing to your day with Traditional Medicinals Lemon Ginger tea. This zesty blend features organic herbs such as ginger, lemongrass and lemon peel to create a fresh, citrusy brew—free from artificial flavours. A perfect post-meal treat.

Enjoy it as-is or on the rocks in our Citrus Ginger Sparkling Tonic recipe. Whether enjoyed as a mocktail or cocktail mixer, each sip encapsulates our dedication to creating quality botanical blends that don’t compromise on taste.

Serves 2

2 Traditional Medicinals® Organic Lemon Ginger tea bags

½ cup boiled water

2 tbsp honey

2 limes sparkling water candied ginger (optional)

1. Brew two tea bags with ½ cup boiling water, cover and let steep for 10 minutes. Squeeze out excess tea from tea bags, and compost.

2. Add 1 tbsp honey into each cocktail glass.

3. Squeeze half of a lime into each glass and stir well until the honey is dissolved.

4. Split the cooled tea between the two glasses. Add in ice, top with sparkling water, a lime wedge and a slice of candied ginger.

5. Drink and enjoy!

From Plants to Patties

Created by Robin at Greens, Eggs and Yams

These black bean burgers are a must this spring. They are thick, juicy and absolutely mouthwatering. Mushrooms, black beans, sweet potato, barbecue sauce and garlic powder are just some of the flavourful ingredients that are combined to create these vegan burgers. Top them with some mashed avocado, vegan cheese, tomato, lettuce and your go-to condiments. This is an absolute crowd-pleaser for everyone.

Black Bean Burgers

Serves 4 | 1 hr 40 minutes

1 small sweet potato (⅓ cup purée)

1 15 oz can black beans

2 tsp oil of choice

200 g cremini mushrooms (2 cups sliced)

1 small yellow onion

2 tbsp barbecue sauce

1 cup oat flour

½ tsp garlic powder

½ tsp cumin salt and pepper 4 burger buns

TOPPINGS

lettuce, shredded vegan cheese slices

tomato, sliced avocado, mashed condiments of choice

1. Preheat oven to 375°F. Cut the sweet potato in half lengthwise. Place cut side down on a baking sheet. Roast 25–35 minutes until soft. Set aside to cool.

2. Lower oven temperature to 325°F. Rinse the black beans if using canned, and place on a baking sheet. Roast 15 minutes. Set aside to cool. Transfer the cooled black beans to a food processor. Pulse until crumbly with some pieces of bean visible. Transfer beans to a medium bowl.

4. Heat 2 tsp oil in a pan over medium heat. Thinly slice the onion. Remove and discard the mushroom stems and slice the mushroom cap. Sauté the onion and mushrooms until golden. Set aside to cool.

5. Remove and discard peel from sweet potato. Add ⅓ cup of sweet potato to a food processor. Add mushrooms and onion. Pulse until only small pieces remain but not puréed.

6. Add the sweet potato mixture to the black beans. Add oat flour, barbecue sauce and spices. Add salt and pepper to taste. Mix until fully combined.

7. Gently form mixture into 4 patties. Place patties on a plate and refrigerate for 15 minutes.

8. Preheat oven to 375°F. Line a baking sheet with parchment paper. Bake patties 40 minutes, flipping halfway. The patties should be crispy outside with a juicy interior. Set aside to cool while the toppings are prepared.

10. Place a patty on each bun and serve with the desired toppings.

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

IG: @greenseggsandyams

BAGELS

Trash to Treasure

UPCYCLED PAPER BOWLS CRAFT

Created by Jen Kossowan

Imagine being able to turn your junk mail, newspapers and flyers into something super cute and functional without needing much in the way of extra materials or tools? Well, you totally can. Turn your junk mail into beautiful bowls of any shape, size and colour with just a little bit of time and effort! This project is excellent for doing with kids and really doesn’t have to be done perfectly, which means the pressure is low.

These bowls are not food-safe or waterproof, but are perfect for displaying things like trinkets, small collections, wrapped treats or office supplies. They also make beautiful décor pieces for your home.

1. TEAR and SOAK

Tear paper into small pieces or strips. Add 2 packed cups of paper into a bowl. Cover the paper completely in hot water and let soak for an hour or more, adding more hot water as needed to keep the top wet.

2. PREP MOULDS

Rescue some soft plastic from your recycling bin or reusable bag collection and line the inside of your bowls.

3. BLEND

Working in batches, add about a cup of the soaked paper to a high-power blender. Add a cup of water. Blend until as smooth as possible. Work with less paper at a time if the blender is getting overworked.

4. STRAIN and SQUEEZE

Place a fine-mesh strainer in the sink. Pour the blended paper pulp through the strainer. Press and squeeze out as much of the excess water as you can.

Supplies

flyers, newspapers and/or junk mail

water

all-purpose flour

high-power blender

fine mesh strainer

soft plastic food wrappers or compostable produce bags

bowls to use as moulds

scissors

acrylic paint

clear sealant of choice (optional)

1 5 6 7 2 3 4

5. KNEAD

Measure two packed cups of strained and squeezed paper pulp into a bowl or onto a cutting board. Add 1 cup of all-purpose flour. Knead well.

6. MOULD and DRY

Take small handfuls of pulp and press onto the inside of a plastic-lined bowl to form an even layer about 1 cm thick. Repeat with the other bowl moulds.

Let the paper bowls dry overnight in a warm place. When they feel completely dry to the touch, gently remove the paper bowls from their moulds, peel off the plastic, flip them upside down and let them dry overnight again.

7. TRIM and PAINT

When the paper bowls are completely dry, you can use scissors to trim the top edge. This is optional, but gives them a more polished appearance. Next, paint each paper bowl with a couple of coats of acrylic paint and seal with a clear coat of your choice.

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

Learn more: mamapapabubba.com | IG: @mamapapabubba

The Brain-Skin Connection

How Stress Can Affect Your Skin

Our skin, the connection between our external and internal worlds, is the primary sensing organ for stressors like pain, heat and cold, ultraviolet light and other environmental factors. Skin also reflects our physiological and emotional lives. In fact, the brainskin connection runs deep and when we are stressed, it shows. We sweat when we are nervous, blush when we’re uncomfortable or break out before a big date. And if stress is acute or prolonged, some skin conditions—like acne, psoriasis, eczema, rosacea or hair loss—become worse.

Let’s Talk About Stress, Baby

Stress is a physical and psychological reaction to some type of demand, positive or negative—so much a part of life that our bodies are specifically designed to deal with it. In fact, normal stress actually helps to build physical and mental resilience.

When a threat is perceived, we go into a cycle of response, repair, renewal and growth. As the threat passes, these responses return to normal, and the body heals without lasting damage.

But, when stress becomes chronic, our bodies continually fight to respond, repair and renew, decreasing our ability to return to a healthy, baseline level. That lack of recovery then becomes a stressor which affects every system in the body—including your skin.

A Two-Way Street

When we are stressed, a trio of glands—the hypothalamus-pituitary-adrenal (HPA) axis— triggers the release of ‘fight or flight’ hormones. These include cortisol which stimulates inflammation, and androgens which stimulate oil glands and hair follicles in the skin.

That response is a two-way street. Skin and hair follicles send stress-inducing signals back to the brain, which perpetuate and prolong the stress response. For example, stress can aggravate acne and, in turn, outbreaks can lead to more stress.

Stress can also irritate the epidermal barrier, the protective top layer of skin. Wounds can take longer to heal and chronic conditions like acne, eczema, psoriasis and rosacea can become worse.

Healthy Habits

A preventive, proactive approach helps us to bounce back to a calmer state. Here are some strategies to soothe stress and support your health, overall.

1. Eat Well

Focus on a healthy, whole-food diet to support cell growth and a strong immune system, and to reduce inflammation.

• Organic fresh fruits and green, leafy vegetables

• Omega-rich, fatty fish (salmon, sardines, cod)

• Lean protein

• Nuts and seeds

• Beans, legumes and lentils

• Fermented foods rich in probiotics like yogurt, kefir, sauerkraut and kimchi

• Plant-based, unsaturated oils

• Anti-inflammatory spices like ginger, garlic, cinnamon, turmeric and black pepper

Some skin conditions, like psoriasis, benefit from limiting or avoiding gluten, refined carbohydrates, highly processed foods, full-fat dairy products, nightshade plants

(potatoes, eggplant and tomatoes), caffeine and alcohol.

If you have any skin condition or health concern, please consult a qualified doctor before embarking on any diet, supplement or treatment plan to make sure it meets your specific needs.

2. Supplements

Supplements can support your under-stress body.

• Ashwagandha. An Ayurvedic adaptogen, this herb enhances your physical and mental resilience, reduces cortisol levels and improves sleep quality.

• B-Complex. All eight B vitamins are essential for brain and heart health.

• L-theanine. This amino acid found in green tea helps to promote relaxation and reduce stress.

• Melatonin. A natural hormone helps to regulate the sleep cycle.

• Magnesium. This mineral supports blood pressure and blood sugar regulation, DNA synthesis, nerve and muscle function, and many other body functions.

• Vitamin D. The sunshine vitamin helps your body to reduce inflammation, support immune function and absorb calcium. Paired with probiotics, it can improve depression and anxiety, and, with Omega-3s, anxiety and sleep.

Always check with a qualified medical practitioner before taking any supplements, especially for their potential interactions with any medications.

3. Mood Management

Practice positive thinking. How we perceive life’s ups and downs can impact how our body responds.

• Meditate and relax. Be still, breathe slowly. Try a mindful

Sources

https://en.wikipedia.org/wiki/Psychodermatology

https://www.allure.com/story/what-is-psychodermatology

https://www.health.harvard.edu/blog/stress-may-be-getting-to-your-skin-but-itsnot-a-one-way-street-2021041422334

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4082169/ https://www.verywellhealth.com/ask-an-expert-how-do-lifestyle-factors-impactskin-conditions-5219377

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-

practice like yoga or tai chi.

• Limit exposure to attentionfragmenting activities like social media. Listen to music or a podcast instead.

4. Engagement

A pleasurable activity, solitary or social, can keep your mind engaged and provide a sense of satisfaction.

• Find a hobby or recreational activity, sign up for a class, learn a new language, join a choir.

5. Connection

Social connections are critical to a sense of belonging and well-being.

• Be proactive in engaging with people in your community. Talk to your neighbours, sign up for local activities.

• Volunteer to help others.

symptoms/art-20050987

https://www.verywellhealth.com/stress-therapy-5218931

https://newsnetwork.mayoclinic.org/discussion/your-body-knows-the-differencebetween-good-stress-and-bad-stress-do-you/ https://en.wikipedia.org/wiki/Distress_%28medicine%29

https://www.health.com/condition/acne/stress-acne

https://www.health.harvard.edu/blog/stress-may-be-getting-to-your-skin-but-itsnot-a-one-way-street-2021041422334

https://www.health.harvard.edu/blog/easing-stress-and-seeking-normalcy-in-

JUST BREATHE

Stress triggers sympathetic nervous system responses like an elevated heart rate and blood pressure, faster breathing and tension. Slow, deep breaths stimulate the vagus nerve, part of the parasympathetic nervous system, to slow the heart rate, reduce blood pressure and relax muscles.

Abdominal breath Breathe in through the nose—pulling air into the diaphragm and expanding the abdomen—then out through the mouth. Repeat.

Ujjayi or ocean breath Breathe in and out through the nose, inhaling and exhaling for the same duration. Repeat.

4-4-4 breath Inhale for a count of four, hold for a count of four, exhale for a count of four, hold for a count of four. Repeat.

• Invest time and care to deepen relationships with family and friends.

6. Activity

Exercise builds strength and resilience and releases feel-good endorphins.

• Walk regularly, join a fitness class or sign up for a team sport.

• Enjoy nature and fresh air— proven mood-lifters—particularly first thing in the morning.

6. Therapy

Talk to someone qualified, in a no-judgement environment.

• Support from a mental health professional can help you to prevent and manage prolonged stress, using methods like cognitive behavioural (talk) therapy.

traumatic-times-2020060319967

https://www.verywellhealth.com/changing-your-diet-to-cure-psoriasis-2788274

https://www.everydayhealth.com/wellness/possible-health-benefits-of-deepbreathing/

https://www.health.harvard.edu/blog/easing-stress-and-seeking-normalcy-intraumatic-times-2020060319967

https://www.healthline.com/nutrition/vitamins-for-stress

https://www.everydayhealth.com/stress/best-supplements-that-may-help-reducestress-and-one-to-avoid/

High achievers know that the discipline of rising early, to do their best thinking and organizing, can give them a competitive edge. But dedicating just one distraction-free hour for personal growth, exercise and self-reflection can be beneficial to everyone.

That’s the premise behind the book

The 5 am Club: Own Your Morning. Elevate Your Life. by international bestselling Canadian author and leadership expert Robin Sharma.

The Difference One Hour Makes

In a sleep-deprived, too-busy world, getting up before sunrise may not appeal to most people. But chances are, undistracted, uninterrupted ‘me time’ every day, to focus on physical, emotional and creative health, will. Science backs up the benefits.

Neuroscientists know that brainwave activity fluctuates and that our brains are in their most focused, calm and productive ‘theta’ state when we first wake

Lifestyle

Rise ‘n’ Shine!

Welcome to the 5 am Club

Do you begin your mornings in a stressful rush to get organized and out the door on time? What if there was a calmer way, a simple practice that sets you up for better health, wellness and productivity all day?

up. This is a natural zen mode, a time of free-flowing ideas, creativity and calm.

Rising at 5 am leverages and lengthens this state which sets you up to be more centred, in a better mood and more productive the rest of your day.

The 20/20/20 Formula

To make the best of this time, Sharma recommends a 20minute approach:

• Move: 20 minutes of your choice of vigorous physical activity. Sweat purges the fear/ stress hormone cortisol, and generates the protein BDNF, which repairs brain cells and accelerates the formation of new neural connections.

• Reflect: 20 minutes to reflect. Write in a journal or meditate on what you are grateful for, your achievements, dreams and disappointments to gain clarity and insight.

Exercise, limit caffeine, stay hydrated, exercise regularly and avoid napping.

Alarm

Set an alarm to tell you when to go to bed.

• Learn: 20 minutes to practice or learn a new skill or self-develop. Read or listen to audiobooks, watch a documentary or do an art or craft.

Early-Bird Benefits

While it’s not easy to change a routine— especially when it comes to waking up— the benefits of being a ‘morning person’ can be profound.

• Better mood, less stress

Exercising first thing in the morning increases your metabolism, decreases stress and elevates mood. You’ll feel calmer and more energized the rest of the day.

• Better sleep

People who rise at 5 am tend to go to bed earlier and benefit from better-quality sleep because of the stress relief resulting from being calmer, more productive and focused.

• More light therapy

Exposure to bright, unfiltered

Screen Time

Turn off your screens three hours before bed.

Bedroom Setup

Reduce bright lights and noise, and leave your cell phone in another room.

morning sunlight helps to reset your body’s natural 24-hour circadian or “sleep clock”, and encourages the production of the feel-good hormone serotonin. You’ll feel more energetic during the day and sleepy at night.

• Go outside in the first hour after waking, even on a cloudy day, for at least 30 minutes. Walk, work or sit in your garden. Eat breakfast outside.

• Don’t wear light-filtering sunglasses and wear sunscreen.

• More focus and concentration = better performance

When you focus on and complete the most important tasks early in the day, you get a sense of accomplishment and are ready for whatever the day throws at you.

• More proactivity

The discipline of focused habits and activities, early in the day, translate into a proactive approach to work and life.

Set Yourself Up for Success

Good intentions at night don’t always translate to action in the morning, so it’s important to have the right mindset.

Sources https://the5am.club

https://www.101planners.com/the-5am-club/ https://www.scientificamerican.com/article/what-is-the-function-of-t-1997-12-22/

• Be consistent, be disciplined New habits take time. Acknowledge that each morning you swing your legs out of bed at 5 am, you are forming a new habit. It will get easier over time.

• Plan ahead Think about what you want to do during each 20-minute segment so that you are organized and ready to spend that time well.

• Hit the hay

Although the amount of sleep we need varies from person to person and for different ages, most adults need at least seven hours of sleep a night. If it takes half an hour to fall asleep, that means you need to go to bed about 9:30 pm to be ready to rise at 5 am.

• Buy an alarm clock. Set it for 5 am. When it rings, get out of bed immediately.

• Consider it a gift.

Each day you take time for yourself is a gift—not just to yourself, but to those around you.

Chances are, once you start focusing on yourself, and benefit from more energy and better sleep, you’ll look for other ways to be at your best.

Give it a Shot

Brainwaves

Brainwaves are the result of electrical activity in the brain. These waves may be very slow or very fast, depending on how awake or alert you are, and change depending on what you’re doing and how you’re feeling.

Gamma waves generate during intense focus and concentration, like when you are solving a problem, and process information from different areas of the brain. They are also thought to relate to expanded consciousness and spiritual emergence.

Beta waves generate when the brain is aroused and strongly engaged in mental activities.

Alpha waves generate during rest, contemplation and meditation.

Theta waves generate during mental relaxation, and free-flow states like daydreaming.

Delta waves generate during deep, dreamless sleep.

If you find it daunting to create a long-term 5 am habit, try a 30-day challenge. If that’s still too much, commit to just one week.

Once you feel the benefits of focusing only on yourself for an hour, you’re more likely to continue the habit. Don’t be prescriptive.

Any routine has to work for your life.

If the 20/20/20 segments don’t work for you, adjust accordingly. For example, you may want to work out for 15 minutes, reflect for 35 and read for 10.

If cuddling in bed or sleeping in on the weekend brings you pleasure, you can still maintain a consistent Monday-to-Friday practice.

https://www.robinsharma.com

https://www.verywellhealth.com/morning-sunlight-exposure-3973908 https://www.psychologytoday.com/us/blog/integrative-mental-healthcare/201710/the-health-benefits-light

https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html https://www.healthline.com/health/gamma-brain-waves

DIY Non-toxic Air Fresheners

In the pursuit of a pleasant-smelling home, many turn to chemical air fresheners to mask odours and create an inviting atmosphere. However, beneath their pleasant scents lies a hidden danger that often goes unnoticed.

Many air fresheners contain a cocktail of volatile organic compounds (VOCs), chemicals that easily evaporate into the air at room temperature. VOCs, such as formaldehyde, benzene and phthalates, can contribute to indoor air pollution and have been linked to a myriad of health issues. Not to mention that the listed ingredient “fragrance” is actually a broad term

encompassing a combination of over 3,000 chemicals that companies are allowed to conceal as trade secrets. This means that we’re not sure what chemicals are used to scent products.

We do know that prolonged exposure to VOCs can lead to respiratory problems, trigger allergies and asthma attacks, and even contribute to more severe health

conditions such as cardiovascular disease and cancer. Furthermore, certain chemicals found in air fresheners, such as phthalates, have been associated with reproductive and developmental toxicity, posing particular risks to pregnant women, infants and young children.

These three DIY options use safe ingredients that promote wellness with each fresh scent.

1: Room Spray

small spray bottle

⅓ cup water

⅔ cup rubbing alcohol

80–90% alcohol

15–25 drops essential oils of your choice

1. Combine water with alcohol.

2. Add essential oils of your choice (more or less drops depending on how strong you want the scent).

3. Shake the mixture before spraying.

4. Spray as needed. The alcohol allows the water to evaporate quickly.

2: Baking Soda Odour Eater

small glass canning jar

½ cup baking soda

cloth or paper slightly larger than the opening of the jar

15–25 drops essential oils of your choice

1. Add baking soda and essential oils to the jar and stir together.

2. Place the fabric or paper over the opening of the jar and secure with a rubber band or tape. This allows the scent through but prevents the contents from spilling out.

3. Give the jar a little shake to release a bit of scent.

3: Bamboo Reed Diffuser

small glass bottle or bud vase

5–10 bamboo kabob skewers more skewers = more scent

¼ cup carrier oil

sweet almond, safflower or jojoba oil

15–25 drops essential oils of your choice

1. Put carrier oil into the bottle or bud vase.

2. Add essential oils.

3. Stir the oils together with a skewer.

4. Place the rest of the skewers in the bottle or vase.

5. The oil travels up the skewers along with the scent.

The Four Seasons of Your Menstrual Cycle

Written by Meegan Waters

You may have heard of seasonal eating: highlighting foods in your diet that are locally grown and freshly harvested. But are you familiar with eating foods to support each stage of your menstrual cycle? Controlled by your hypothalamus, the menstrual cycle has four phases: menstruation, follicular, ovulation and luteal, and follows a similar pattern to the four seasons in the natural world. Let this be an invitation to connect your body to Mother Nature.

INNER WINTER

Menstruation

A time to ground. Menstruation begins your cycle, lasting approximately 1–7 days. You may notice fatigue, muscle aches and an inner desire to rest during this time.

Diet Recommendations

Consuming iron-rich foods such as beef liver, red meat, nuts, seeds, beans and dark leafy greens is important as iron levels decrease during menstruation due to blood loss. Warm, cooked foods like soups, stews and bone broth can be comforting and offer a grounding element if they contain animal protein, beans and root vegetables.

Supplement Recommendations

When combined, calcium and magnesium relieve muscle tension; supplementation is suggested in the form of a drink powder. In addition, a liquid iron supplement paired with vitamin C to maximize absorption is also encouraged. The recommended intake for iron in women is 18 mg/day.

Gentle movements such as stretching and yoga as well as grounding to the earth may reduce pain and inflammation. Support menstruation with foods like dark leafy greens and nuts.

Movement Recommendations

Activities like dancing are a good complement during the follicular phase.

INNER SUMMER

Ovulation

Occurring on day 14 of your cycle, a sudden burst in energy may occur as well as increased body temperature.

Diet Recommendations

Avoiding alcohol and refined, processed foods is important as they burden the liver, inhibiting detoxifying properties. Due to high estrogen levels during ovulation, increase liver-supporting foods such as dandelion root tea, dark green vegetables, and vitamin B rich foods such as eggs and salmon. Fresh, in-season produce is also suggested in the form of fresh fruit juices, smoothies and salads.

Supplement Recommendations

A milk thistle supplement during ovulation is beneficial as it specifically supports estrogen filtration in the liver.

Movement Recommendations

This is the perfect time to try a new high intensity workout class, running or even swimming!

INNER SPRING

The Follicular Phase

Approximately days 8–14 of your cycle, estrogen levels rise as your ovaries produce an ovum. When you think about spring, nature blooms—I like applying this analogy to our body during this phase of the menstruation cycle.

Diet Recommendations

Whole grains such as quinoa make a great base for a salad bowl, offering some creativity with fresh local produce and protein choices based on your specific tastes. Try cooking the grains in bone broth to add flavour, minerals and collagen to support your digestive system as you move away from primarily cooked foods consumed during menstruation.

Supplement Recommendations

As your body produces FSH (Follicle Stimulating Hormone) during this phase, taking a fish oil supplement for omega-3 fatty acids supports endocrine system functions.

Movement Recommendations

Heated yoga, dancing and Pilates can gently wake up the body after menstruation.

Continued on page 26

Milk thistle is a beneficial supplement during ovulation.

BEAT the BLUESSaffron

Saffron enhances mood and sleep by increasing mood-elevating neurotransmitters. Stress-Relax® Saffron is a pure saffron extract clinically studied for mood balance in adults and adolescents 12+. Look for ISURA® certified saffron supplements for premium ingredients that ease sadness, improve sleep, and combat sluggishness.

The luteal phase is a good time to participate in lowimpact activities like hiking.

Sources

INNER AUTUMN The Luteal Phase

On days 15–28, progesterone becomes the primary hormone in the Luteal Phase. Premenstrual Syndrome, otherwise known as PMS, may arise causing mood fluctuations, low energy, bloating and increased breakouts, among other symptoms.

Diet Recommendations

Omega-3 foods such as salmon, nuts, seeds and avocado balance hormones during this phase, and potassium-rich foods like bananas alleviate bloating.

Supplement Recommendations

Evening primrose oil can be beneficial at targeting PMS symptoms, and a B complex vitamin offers nervous system and mood support.

Movement Recommendations

Hiking and heated yoga!

Meegan Waters is a Registered Holistic Nutritionist, Birth Doula, and mother to two precious girls. She enjoys cooking, sharing her food with those she loves and supporting women. She has been working in the birth and holistic health space since 2014 and is excited to expand her work as a postpartum doula in the upcoming months.

Learn more: Instagram: @meeganwaters

Food and Healing Preface pg. xvi, Annemarie Colbin

Nutritional Symptomatology, A Handbook for Students “The Endocrine System” pg. 157, The Canadian School of Natural Nutrition; Danielle Perrault R.H.N https://www.ncbi.nlm.nih.gov/books/NBK500020/ “Physiology, Menstrual Cycle” Dhanalakshmi K. Thiyagarajan; Hajira Basit; Rebecca Jeanmonod.

Nutritional Symptomatology, A Handbook for Students “Minerals” pg. 197, The Canadian School of Natural Nutrition; Danielle

Perrault R.H.N

Staying Healthy with Nutrition “Minerals”, pg. 195, Elson M. Haas, MD, Buck Levin, PhD, RD https://www.ncbi.nlm.nih.gov/books/NBK279054/#:~:text=Estrogen%20levels%20rise%20and%20fall,end%20of%20the%20 menstrual%20cycle.

Nutritional Symptomatology “Estrogen Dominance” pg. 184 The Canadian School of Natural Nutrition; Danielle Perrault R.H.N https://www.ncbi.nlm.nih.gov/books/NBK500020/ “Physiology, Menstrual Cycle”, Dhanalakshmi K. Thiyagarajan; Hajira Basit; Rebecca Jeanmonod.

2024 marks 20 years for Two EE’s growing organic

Meet the Farmer

Two EE’s Organic Produce

When your teeth sink into a cob of grilled BC corn or a scrumptious medley of roasted veg at Nature’s Fare’s Bistro, what you’re really savouring is the taste of local and organic. Our produce is always 100% certified organic and from local farmers when in season. That way, you can serve and enjoy veg that’s as flavourful and healthy as can be. Plus, you know where it comes from.

Here, we celebrate a special farm family’s commitment to organic: Two EE ’s Organic Produce located in the Lower Mainland, BC

Justin Vanderploeg

When Henk Schoen and his wife Jenny took over a five-acre plot of land home to the beloved Two EE ’s dairy farm and fruit stand in the 1960s, they were determined to grow vegetables without chemicals. Henk had been trained as a horticulturalist in the post-war years, when the use of fertilizers and pesticide sprays were encouraged, and he worried about the risks they posed to human health.

At the time, organic growing was a radical approach. So, Henk was on his own to find ways—like using cottonseed meal or fish meal—to cultivate what would be most critical: good soil.

“He definitely had to learn as he went,” says Justin Vanderploeg, Henk’s grandson.

Soon, Two EE ’s (named after the original owners, Emil and Elizabeth) was selling the most delicious lettuce, radishes, onions and corn— not to mention the honey of 40 hives, the eggs of 2,500 chickens and all the fresh bread Jenny could bake. As more and more families

settled near the Fraser River between Surrey and Langley, the Two EE ’s farmstand had to source vegetables from neighbouring farms to keep up with demand.

Fast forward about forty years: Two EE ’s acquired a nearby 25-acre farm and Justin was attuned to his grandfather’s growing habits. He knew the smell and feel of good soil, the cornerstone of organic growing. In 2004, the farm’s bounty of fresh organic vegetables was certified organic by the Fraser Valley Organic Producers Association (FVOPA ).

This year—2024—marks 20 years of certified organic growing. What would Justin’s grandfather say about that?

“I’m sure he would be proud that what he started has continued so long,” says Justin. “Growing organic is one of the best ways to be stewards of the land. It takes care of the earth and the people around you.”

These days, Justin and his father lead a team of about 20 at the height of summer to harvest nearly 30 vegetables and herbs—from

chard, kale, leeks and celery to cilantro, parsley and dandelion greens. For more than 12 years, Two EE ’s has been delivering fresh produce to the Nature’s Fare Markets stores in White Rock and Langley.

“It fits with our values as well. The more local, the better.”

With a short distance from field to shelf, produce is at its most fresh and delicious for shoppers, and Two EE ’s can adapt quickly to feedback, increasing yields to meet demand, like last season’s enthusiasm for celery.

“There are some nice moments as a farmer, knowing you’re providing food for your neighbours.”

Richard

Godfried

Benny Energy Drinks

GOOD STUFF IN-STORE New

Revolutionize your energy drink experience and say goodbye to the stereotypes—these are packed with natural adaptogens and sustainable energy boosters, ensuring you can skip the jitters and crashes that come from mainstream energy drinks. Embrace a holistic approach to energy wellness and support both body and mind. Plus, they taste fantastic.

Bob Snail Fruit Snacks

Poppi Soda

Finally available in Canada, they bring back all the nostalgic soda feels, but with a healthy twist. With just 5 grams of sugar and 25 calories or less per can, you can enjoy those mouth-watering swirls of flavour knowing you are getting good-for-you ingredients. Plus, they’re packed with prebiotics for your gut health!

Classic lunchbox treats like fruit rolls, leathers and gummies, but made from fruit and containing no added sugar, colourants, or other not-so-good-for-you ingredients. All of the delicious flavours are schoolsafe and kid-approved.

Canadian Heritage Roasting Company Coffee

Rooted in the passion of wildland firefighters, their founders have mastered the art of roasting coffee on the fireline. Every robust yet smooth cup of our organic coffee is a testament to their fearless pursuit of perfection. And, when you purchase their coffee, you’re supporting their mission to plant 1 million trees by 2030, through their impactful one bag = one tree initiative.

Hills Legacy Spatchcock Chicken

Ideal for BBQ gatherings or laid-back Sunday suppers, these marinated spatchcock chickens are full of flavour and promise quicker cooking times. Sourced with care from sustainable farms in British Columbia and free from preservatives, gluten, fillers or artificial flavours, they offer a pure, wholesome dining experience. Try varieties like Green Goddess Chimichurri, Peri-Peri or Lemon & Herb.