'Tis the Season to be Sustainable by Nature's Fare Markets

THE Live well. Live organic.

LIFE

FREE

NOVEMBER/ DECEMBER 2019

’TIS THE SEASON TO BE

a t Sus Inable 12

HEALTHY HOLIDAY DRINKS

KID-APPROVED PLANT-BASED MEALS

LET’S GET YOUR ENERGY BACK!

MINDFULNESS FOR MINIS

GOODBYE GUT ACHE Stop gas and bloating before it even starts. Flora Digestive Enzymes can help prevent gas & bloating by breaking food down from the moment you start eating, ensuring proper digestion and optimal nutrient absorption from your diet. • Improves nutrient absorption and increases energy levels

• Decreases occasional gas, bloating, heartburn, acid reflux and constipation

• Formulated to help digest fats, proteins, carbohydrates and fibre

• Relieves symptoms of lactose intolerance

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CONTENTS G OOD

Feature

7 ’Tis the Season to be Sustainable

By: Julie Prescott

G OOD

to our Community

Frog Friendly Coffee: An inspiring local story

Minimal Waste Car Kit

By: Kaitlyn Dickie

G OOD

Health

The Lowdown on BPA

Let’s Get Your Energy Back!

By: Lisa Kilgour, rhn

24 Four Powerful Morning Rituals

By: Vanessa Jahnke

28 Pumping Iron

By: Dr. Shelby Entner, nd

GOOD

Fitness

26 Mindfulness for Minis

By: Rachel Doell

G OOD

Nutrition

12 Healthy Holiday Drinks 14 Holiday Entertaining: Four Tips for a Stress-free Season

By: Bailey Campbell

20 Kid-Approved Plant-Based Meals Recipes:

Veggie Lentil ‘Cheesy’ Pasta, Tofu Veggie Fried Rice, Veggie Quinoa Chili

By: Jen Kossowan

I N EVERY ISSUE 5 Get the Good Stuff 6 Expert Answers 31 NEW Good Stuff In-Store

the good life The Magazine of Nature’s Fare Markets | 3

NATURE’S FARE CALENDAR

FREE

November

Dates subject to change. Check online for event details: naturesfare.com IN-STORE FREE WELLNESS TALK

IN-STORE FREE EVENT

Ancient Wisdom of Plant-Based Proteins

Beauty Night Nov 21 Nov 28

SPEAKER: Janette Mason PARTNER: Iron Vegan

Nov 6

IN-STORE FREE EVENT

Langley

Meet a Wellness Expert

IN-STORE FREE EVENT

Vega 72 Hour Flash Sale

Nov 14 Nov 15 Nov 15 Nov 15 Nov 15 Nov 16 Nov 16

Vernon Kamloops

Vernon Kamloops Kelowna Penticton West Kelowna Langley White Rock

EXPERT: Dr. Mary Nagai PARTNER: Platinum Naturals Nov 19 Penticton Nov 20 Kelowna Nov 21 Vernon

IN-STORE FREE EVENT

Plant-Based Holiday Baking Workshop WITH: Lindsay Young Nov 27 Kelowna

December

― FREE ― WELLNESS

ADVICE Talk with one of our nutritionists today.

K�LOWNA

November 7

December 3

November 21

December 12

LANGL�Y

November 7

December 5

November 21

December 19

P�NTICTON

November 12

December 3

November 26

December 17

V�RNON

Dates subject to change. Check online for event details: naturesfare.com IN-STORE FREE EVENT

Plant-Based Holiday Baking Workshop WITH:

Lindsay Young

Dec 4

Vernon

November 13

Let’s get festive!

HOLIDAY SALE

& TASTING Saturday December 7

15% OFF

All regular priced in-stock items. Cannot be combined with other discounts.

December 11

W�ST K�LOWNA

November 16

December 10

WHITE ROCK

November 14

December 19

November 28

Book your appointment naturesfare.com

SALE FLYER Find our flyer in-store or at naturesfare.com SALE START DATES

November 14 November 28 December 12 4 | November/December 2019

SALE

100%

Great deals f! on good stuf

NATURAL IMMUNE SUPPORT

FIGHTS COLDS AND VIRUSES

RELIEVES COLD AND FLU SYMPTOMS

$17.99 60 softgels

$28.99 250 ml

THE

F F U T S D GOO

SUPPLEMENT JOINT THERAPY TENDONITIS SUPPORT NuLife Therapeutics A multi-action formula created by a team of Naturopathic Doctors, this is ideal for all adults looking for a natural approach to help reduce tendonitis pain, promote tendon healing, and repair connective tissues. It contains clinically researched Tendofit® for fast, effective relief of acute and chronic tendon injuries such as shoulder, elbow, ankle, and foot pain associated with tendonitis, tendinopathy, and plantar fasciitis. Tendonitis Support can be taken daily for ongoing relief or in conjunction with physical therapy for an even faster recovery!

USE NAIL POLISH Gabriel Nails Collection Holiday nails are a necessity! Gabriel Nails Collection spans over 50 shades including their core collection and seasonal polishes. In true Gabriel fashion, all polishes are vegan, gluten-free, cruelty-free, non-toxic, and 10-Free—formulated without: formaldehyde, toluene, DBP, camphor, formaldehyde resin, xylene, parabens, fragrances, phthalates, and animal ingredients.

LISTEN THE JOYOUS HEALTH PODCAST by Joy McCarthy & Walker Jordan Episode 15: Natural Ways to Support Your Immune System The Joyous Health Podcast is here to bring a dose of joy to your day, maybe a few laughs, and some healthy inspiration as we explore food and nutrition, well-being, beauty, family, and entrepreneurship. This episode is absolutely packed with evidence-based information to support your immune system from a truly holistic approach! We take you on a journey from understanding how the immune system works, to the factors that lower your immunity, and everything you can do to support your immune system. We discuss the best foods, supplements, and lifestyle habits for a healthy immune system.

the good life The Magazine of Nature’s Fare Markets | 5

EXPERT

s r e Answ

with Dr. Jen

Q Dear Dr. Jen,

I tend to get really stressed and overwhelmed during the holiday season. Is there anything natural you can recommend to take before the season gets busy? —R.R., Maple Ridge

Way to be proactive! With school in full swing and the holiday season fast approaching, it can be hard to put ourselves first and prevent the negative side effects of stress. But with a few lifestyle tips and a little supplementation, you can rest assured you’ll have more energy, think more clearly, and dodge the seasonal blues. 1. Eat at least 6 servings of vegetables per day: Greens give your body antioxidants to combat oxidative stress, fibre to keep you regular, and minerals (especially magnesium) to maintain calm. For magnesium, eat lots of green leafy vegetables, peas, broccoli, cabbage, green beans, Brussels sprouts, asparagus, and avocados (actually a fruit, but we’ll include it!) 2. Try deep breathing: This is a very simple addition to your day, but it can have a huge impact on your well-being. One of my favourite ways is “four-point” breathing: Take a deep breath in while counting to four. Hold that breath for four more counts, and then exhale for another four counts. Finally, hold your breath at the bottom of the exhale for four counts before repeating. The four counts can be four seconds, or more slowly to provide an even greater benefit to your cardiovascular system and brain.

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.

6 | November/December 2019

Eating at least six servings of vegetables each day ensures our bodies have enough antioxidants to combat the effects of stress. The green ones are especially high in magnesium!

3. Drink holy basil tea: Holy basil, also known as tulsi in Hinduism, is touted for its ability to support the adrenal glands. In a recent clinical trial it was shown to improve general stress scores, sexual and sleep problems, and symptoms such as forgetfulness and exhaustion. 4. Take GABA: Gamma-aminobutyric acid is the major inhibitory neurotransmitter that has a calming, stabilizing effect on the brain and prevents us from getting overwhelmed. A GABA deficiency may cause someone to feel anxious, nervous, or irritable. Consider a PharmaGABA™ supplement, a naturally-sourced form. 5. Eat enough protein: It is easy to skip meals when under stress, but this can be one of the worst things for our bodies. Protein is especially necessary as it supports the immune system—something you don’t want to compromise in cold and flu season. Aim for 0.8 to 1.0 grams of protein per day per kilogram of your body weight. Consider a protein powder to supplement your diet. Remember to start getting into this routine before the holiday season, so when it hits, you’ll have an effective toolkit to combat the stress and feel wonderful at this most wonderful time of the year.

GOOD

Feature

’TIS THE SEASON TO BE

a t Sus Inable BY JULIE PRESCOT T

Imagine the holiday season as a field of freshly fallen, sparkling snow. Then imagine what it’s like after a thousand people have tromped all over it and left their garbage behind. Every footprint, every piece of waste contributes to one big mess. Everything we do leaves an impression on the earth, so here’s an invitation to step lightly as you plan your holiday celebrations.

the good life The Magazine of Nature’s Fare Markets | 7

GIFTS

• Choose experiences over stuff.

MINDSET

It’s important to hold a firm philosophical framework in your heart and mind, like a built-in compass keeping you on a sustainable path, and helping you recognize and respond—or, more importantly, not respond—to the bombardment of marketing hype about how the holidays should look, sound, and feel. If you don’t buy in, you’ll emerge richer in heart and in wallet—and do your part to create less waste. Talk to family and friends about coming together to reduce waste. Challenge each other, get creative, share ideas—and share an abundance of joy, not stuff. Let’s start with shopping:

SHOPPING

Every excursion leaves a footprint—in the coming and going, and the choices you make. • Shop on your lunch break or after work when you are already near stores. • Take transit or carpool. • Remember your shopping bags; take extra. • Go in the morning when your energy is high, and the crowds low. • Make lists and budgets and stick to them. • Avoid items with a temporary use, excess packaging and, wherever possible, are made of plastic.

8 | November/December 2019

• Not every gift needs to be brand new. • Check out thrift stores. • Re-gift something you know someone else will love. • Make or upcycle gifts. • Go for made-to-last quality over quantity. • Spread the eco love with a natural gift for home or garden, or items to help others be less wasteful.

Every year, 4,000,000 tons of trees are used to make wrapping paper and holiday shopping bags. Most is tossed after one use.

WRAP IT UP

• Choose glue or tie with wool, ribbon, or string, over plastic scotch tape. • Reuse wrapping paper, bags, and bows. • Wrap a gift in a gift—in socks or glass jars, or wrapped in a shirt or towel. • Avoid non-recyclable glitter, tinsel, foil, and cellophane. • Choose cloth ribbon over synthetic.

O Christmas Tree!

FOOD

• Make a meal plan and buy only what you need. • Be realistic about portions; don’t buy a 25 lb turkey for four people. • Choose products in glass vs plastic jars. • Pick package-free: • Buy in bulk. • Take your own produce and shopping bags. • Make a zero-waste plan to use leftovers: • Share or immediately freeze in lunch- or meal-sized portions. • Give doggy bags to guests. • Share meals with shut-in neighbours. • Put leftovers in jars and bowls with a plate on top versus plastic food wrap and foil. • Avoid single-use plastic cutlery, cups, napkins, straws, stir sticks, and dishes.

Think twice about buying artificial trees and garlands. Many are made in overseas factories, and often contain toxic PVC, lead, and flame retardants. · Look for a second-hand artificial tree to re-use. · Buy a locally grown, pesticide-free tree. · Buy a potted, living evergreen to plant after the holidays.

Get a Handle on Candles ONLINE VS IN-STORE SHOPPING

Which carries the lightest footprint? Tricky question. The answer depends partly on where goods are made. For example, an item shipped from another country travels far by ship or plane. Buying locally made is always the better choice. • Worldwide, online shopping constitutes one out of seven purchases, nearly 15% of all shopping. • The online retail industry is worth over $3.5 trillion, rising by 20% every year.

Remember, you’re not just buying the product: you’re buying the process, the packaging, shipping, and disposal. That said, there are advantages and disadvantages to both: Online over In-store: • Online companies with no retail storefronts to power and maintain already have a lower footprint. • Delivery services are efficient; it’s like putting everyone’s packages on one bus, rather than in individual cars—unless they are rush deliveries.

Sources: www.wellnessmama.com www.zerowastecanada.ca

In-store over Online: • When customers can see, touch, and try on merchandise, fewer returns are made. • Delivered goods come in their original packaging and delivery packaging. • About 20% of online purchases are returned, doubling the delivery carbon footprint. • Up to 60% of all first-time deliveries are unsuccessful and can take up to three attempts. If the buyer has to drive to pick up the package, all the carbon emissions savings are lost.

MAKE SMARTER CHOICES

• Order online early and choose a longer delivery time. Overnight or rush deliveries result in individual deliveries in emptier trucks. • Arrange a delivery time when you know you’ll be home or make arrangements with a neighbour. • Buy locally made. • Individuals driving to stores increases emissions; transit, walking, or cycling are better choices. • Buy less. The item not purchased— online or in-store—has the lowest footprint of all.

www.nationalgeographic.com www.benefits-of-honey.com

www.inhabit.com

What’s a holiday without a little glow? Let’s shine an eco-light on your candle choices: Paraffin Candles · Burning regular scented candles releases highly toxic chemicals, including carcinogenic benzene and toluene. · Paraffin wax is made of bleached, deodorized petroleum waste and emits the same soot as diesel engine exhaust. · Up to 30% of wicks contain lead and other heavy metals—five times the US EPA safe standard for children. · Many scents are made with artificial scents and dyes which also release chemicals when burned. Soy-based Candles · While healthier than paraffin, the growing of soy causes more environmental destruction than any other crop on the plant. Beeswax Candles – The Best Choice · Although more expensive, beeswax candles are 100% natural, chemical-free, and biodegradable. · They emit negative ions which purify and clean indoor air.

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BIOCOENZYMATED ACTIVE B COMPLEX • Full-spectrum coenzyme B vitamin one-per-day formula featuring highly bioavailable B vitamins, for active support of energy metabolism.

100% FERMENTED PROTEIN & GREENS FOR EASY DIGESTION AND MAXIMUM NUTRITION • The ONLY 100% fermented and 100% organic Protein & Greens formula. • Includes fermented grasses, fruits, vegetables, and micronized medicinal mushrooms.

TRUSTED CHOICES THE PRODUCTS FEATURED IN THIS SECTION ARE TRUSTED CHOICES AVAILABLE AT NATURE’S FARE MARKETS.

GET RID OF YOUR COLD OR FLU UP TO THREE TIMES FASTER. • Natural Factors Anti-Viral is clinically proven to fight viral, bacterial, and fungal infections.

100% FISH-FREE OMEGA-3s • Marine DHA is a sustainable algal oil source of DHA that supports eye health and brain function.

PREMIUM FORMULA WOMEN’S MULTI PROBIOTIC • A source of probiotics providing live microorganisms to enhance intestinal, vaginal, and urinary tract flora.

HIGH-PROTEIN, HIGH-FAT DIET? KETO PALEO MACROGEST • This is an intensivestrength enzyme formula that supports the breakdown of proteinrich and high-fat foods such as dairy, eggs, and meat, making it ideal for anyone following a paleo or ketogenic diet.

RELIEF OF INFLAMMATION & PAIN • CurcuminRich Theracurmin is the #1 absorbed form of curcumin. • Only CurcuminRich Theracurmin has 19 double-blind clinical studies proving it works.

FIND THESE SPECIALTY PRODUCTS AT NATURE’S FARE MARKETS.

TOTAL BODY COLLAGEN THE SCIENCE OF LOOKING GOOD AND FEELING GREAT • Maintains healthy hair, skin, and nails. • Improves skin elasticity and hydration. • Reduces fine lines and wrinkles within four weeks.

NUTRITIOUS SUPPLEMENTS FOR YOUR CHILDREN • Big Friends® Children’s Supplements are hypoallergenic, containing no artificial colours, preservatives, or sweeteners; no dairy, sugar, wheat, gluten, yeast, egg, fish, shellfish, tree nuts, or GMOs.

MAGNESIUM CITRATE HEALTHY MUSCLE FUNCTION • Relaxes muscles and supports nervous system in times of stress. • Shaky hands, tension headaches, nervousness, and muscle spasms all respond favourably to magnesium.

GOOD

Nutrition

Healthy Holiday Drinks Rich hot chocolate with a swirl of whipped cream, creamy eggnog, and a party cocktail—or a few—are delicious and a mine field of sugar, fat, and calories. But what if you could enjoy sips of seasonal beverages that are delicious and good for you?

he season is stuffed with delicious seasonal ingredients. Why not use them as inspiration as you stir up ideas for your holiday gatherings?

Cinnamon Made from the inner bark of a tree, cinnamon’s potent antiinflammatory and antimicrobial properties help to balance blood sugar and inhibit tumour growth, and it delivers more antioxidants than any other spice. Studies also show promise in cinnamon’s beneficial effects on neurodegenerative 12 | November/December 2019

diseases like Alzheimer’s and Parkinson’s diseases, and to prevent and treat cancer cells. Use cinnamon • Shaken into your hot chocolate with a little chili powder for added warmth • Stirred into your lighter eggnog and hot apple juice or hard cider

Eggnog Lighten your eggnog by replacing: • Cream with milk or mylk • Sugar with a splash of maple syrup or pureed dates

Omit the egg, and don’t forget a dash of vanilla, nutmeg, and cinnamon—or cardamom for a different touch. Better yet? Choose tummywarming hot apple cider for less than half the calories and zero fat. Warm with a couple of cinnamon sticks, add a twist of black pepper, and garnish with fresh cranberries or pomegranate arils for colour.

Cranberries Tart cranberries are an excellent source of Vitamins C, K1, and E, manganese, and antioxidant-packed flavanol polyphenols, some of which can support urinary tract health.

DID YOU KNOW? One cup of traditional eggnog can pack up to 343 calories and 19 grams of fat. A seasonal specialty coffee (depending on size) delivers 240 (small) to 540 (large) calories, 6 to 11 grams of saturated fat, and 28 to 68 grams of sugar.

The caution with cranberry juice is the amount of added sugar to make its tartness palatable. Make sure you read the label and choose 100% cranberry juice (preferably unsweetened), or those that list natural sweeteners in the form of apple or grape juice. It's best to avoid cranberry juice cocktails, which often contain more added sugar (often high fructose corn syrup) than real juice. Use real cranberry juice • With a spritz of sparkling water • Warmed with a cinnamon stick and a drizzle of honey • As a cocktail mixer Cranberry Mocktail Combine 1 cup of unsweetened orange or apple juice with ½ cup unsweetened cranberry juice. For a bit of fizz, add sparkling water or club soda to taste. Garnish with fresh cranberries and a spring of mint.

Use ginger juice • Add grapefruit, apple, or cranberry juice, and sparkling water to taste • Mix with brandy, bourbon, aged tequila, or hard cider

CHILI HOT CHOCOLATE Per serving: 1 cup of 2% milk or plant-based mylk ¼ tsp vanilla ¼ tsp ground cinnamon

Pomegranates Sweet pomegranates are dripping with juicy goodness. Just one cup of arils (seeds) holds 30% of your recommended daily intake of Vitamin C, 36% of Vitamin K, 16% of folate, and 12% of potassium. Its powerful polyphenols are packed with anti-inflammatories and three times the antioxidants of red wine and green tea that help to remove free radicals and protect cells from damage, reduce inflammation, and improve digestion. Use unsweetened pomegranate juice • With sparkling water and a lime wedge for garnish

¹/8 tsp ground chili powder or cayenne

1 tbsp grated dark chocolate or cocoa Warm milk and spices over medium-low heat. Stir in chocolate and continue stirring until melted. Enjoy!

PROBIOTIC PUNCH

With a variety of flavours, kombucha’s sour-sweet fizziness is the perfect healthy mixer. It’s so delicious you’ll forget it’s packed with probiotics, B vitamins, and antioxidants! So get experimenting! Try:

• In a white or red wine or vodka cocktail

• Fragrant botanical flavours with gin, white wine, or prosecco

• Added to to a holiday punch with a wedge of lime and/or a few arils for a pop of colour.

• Berry flavours with vodka, tequila, or whiskey • Apple or pear flavours with spiced rum • Sub ginger kombucha for ginger ale

Ginger

• Sub cranberry kombucha for cranberry juice in Cosmopolitans

Superfood ginger delivers powerful antiinflammatory and anti-nausea properties, helps to normalize blood sugar and lowers cholesterol. This staple of Ayurvedic medicine is perfect in a tea to warm your bones after a cold day on the slopes, ease muscle and arthritic pain, or calm an upset tummy. Ginger Tea Sip this zingy tea on its own as a hot beverage or chilled as a base for mocktails and cocktails. THE REAL DEAL

Per serving: Simmer 2 tbsp raw, thinly sliced, organic ginger in 1.5to 2 cups of water for about 10 minutes. Remove from heat and add 1 to 2 tbsp of honey (to taste) and an optional squeeze of lemon.

The cinnamon we usually buy isn’t really cinnamon but a relative called ‘cassia’. Look for ‘True’ or ‘Ceylon’ cinnamon, which has a lighter flavour and more powerful beneficial properties.

Sources: www.cookinglight.com/eating-smart/smart-choices/holiday-cocktails? www.healthline.com/nutrition/12-proven-benefits-of-pomegranate#section2 www.healthline.com/health/food-nutrition/cranberry-juice-benefits#3 www.healthline.com/nutrition/10-proven-benefits-of-cinnamon#section7

www.webmd.com/vitamins/ai/ingredientmono-961/ginger www.calorieking.com/us/en/foods/f/calories-in-egg-nogseggnog/91zNyX2hRw2OL6QGswNKwg

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Nutrition

Holiday Entertaining FOUR TIPS FOR A STRESS-FREE SEASON BY BAILEY CAMPBELL

Self-serve cocktails.

No-cook appetizers will be your new best friend. Put together beautiful cheese and charcuterie boards instead of fussing over baked hors d’oeuvres. They’re delicious and can be assembled in minutes on pretty wooden, slate, or marble cutting boards. Include an assortment of cured meats, cheeses, olives, crackers, grapes, spiced nuts, and spreads. At Nature’s Fare Markets we pride ourselves on our 100% certified organic produce, free range, free run, gluten-free options, and buying local!

Delegate! Whether you need help prepping some food, cleaning up the yard, scrubbing the bathrooms, or making a playlist, ask your spouse or child to pitch in so you aren’t doing it all.

BAILEY CAMPBELL can be found on Instagram at @basicswithbails where she crafts recipes and inspires people to live their best and healthiest lives.

14 | November/December 2019

Forget trying to please everyone by stocking a bar with endless supplies for each individual’s favourite drink. Decide on one or two festive picks (like Moscow mules, spiked apple cider, or a couple of good bottles of BC wine) to prep ahead, and let guests serve themselves from the punch bowl or straight from the bottle.

Stop being a perfectionist!

Rather than focusing on shortcomings, think about what you can realistically handle this season and write it down. If you can host a dinner but don’t have time to whip up homemade desserts, there’s no shame in swinging by your favourite bakery, or grabbing some healthy baked treats from our bistro!

GOOD

Health

The Lowdown on BPA

en years ago when we learned about the risk of exposure to our staff and customers to BPA (bisphenol A) through the thermal printing paper our receipts are printed on, we immediately moved to BPA-free paper. And recently, we’ve gone one step further. We now print our receipts on paper that is free from both BPA and BPS (bisphenol S)! But the problem and the risk to human and environmental health has only grown, described in a new report by one of Canada’s leading clean water, safe climate, and healthy community advocates, who is calling for a complete ban on both BPA and BPS—starting with thermal receipt paper. Here’s what you need to know…

What is BPA? A synthetic compound that makes plastic strong and resilient, BPA is found in everything from food packaging like the lining of tin cans, to feminine hygiene products, dental filling sealants, eyeglass lenses, sporting equipment… and thermal paper used for receipts and tickets. Since BPA was banned in baby bottles in Canada in 2010, BPS has been used as a replacement, even though its estrogen-mimicking effects are similar.

range of studies reveal links between high exposure levels of BPA and BPS to a variety of health issues, including: • Fertility issues in men and women, including lower sperm counts and egg production, and miscarriages; • In babies, lower birth rates, premature delivery, asthma, increased hyperactivity and emotional reactions, and possibly a higher cancer risk later in life; and • Increased risk of high blood pressure, heart disease, obesity, type 2 diabetes, and abnormal brain, liver, thyroid, and immune functions.

• Liquid baby formulas in plastic containers; buy powdered infant formula. Never: • Use hand sanitizers or lotions before or after handling receipts because they increase absorption; • Microwave plastic; or • Put receipts—or any products containing BPS or BPA—in the recycling bin. Many have recycling codes 3 or 7 or the letters “PC”. They contaminate the recycling stream and enter recycled products like toilet paper and pizza boxes. Always:

Reduce BPA and BPS Exposure Avoid: • Taking a receipt (unless you know it’s BPA and BPS-free). Ask for an e-receipt instead. If you must have a printed receipt, fold it in half, printed side inside, before holding it in your hand. Usually only the printed, glossy side is coated with BPA and BPS;

• Wear gloves if you handle thermal paper as part of your job; • Wash your hands thoroughly after handling thermal paper—especially before eating or handling food; • Drink from glass bottles;

• Putting receipts in bags with food;

• Look for BPA- and BPS-free toys and packaged foods, especially those children suck on or put in their mouths; and

• Packaged and canned foods; and

• Store food in glass containers.

The Concerns BPA and BPS enter our bodies through canned or packaged foods or when we touch products that contain them, such as thermal printed receipts. These chemicals mimic the structure and performance of the hormone estrogen and can influence processes in the body like cell repair, growth, fetal development, and reproduction. They can also interact with other hormone receptors, like those in the thyroid, and alter their function. A wide

Store food in glass containers to reduce exposure to BPA.

Sources: environmentaldefence.ca/2019/02/07/toxic-receipt-bpa-thermal-paper/ globalnews.ca/news/4944250/bpa-receipts/ www.huffpost.com/entry/going-paperless-the-hidde_b_3008587 naturalsociety.com/toxic-bpa-substitute-bps-chemical/

www.healthline.com/nutrition/what-is-bpa#where-its-found www.canada.ca/en/health-canada/services/environmental-workplace-health/reportspublications/environmental-contaminants/fourth-report-human-biomonitoringenvironmental-chemicals-canada.html

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to our Community

Frog Friendly Coffee An inspiring local story We love our local suppliers who put as much care into quality and sustainability as we do—like Salmon Arm-based Frog Friendly Coffee which we’re proud to pour in our Bistros. We recently spent time with founder Karla Ferster to learn about their delicious, wild-grown coffee beans.

How did Frog Friendly Coffee come to be?

I grew up in South Surrey and my family spent a lot of time travelling in Mexico. We grew roots in Oaxaca, where we connected with a wonderful Mexican family. Two of the brothers, Pedro and Juan, spent a lot of time in Canada with us when we were teenagers. Pedro and I shared a passion for the mountains and always talked about doing something to protect the wild spaces and their biodiversity. One day, he called to say he’d figured it out when an old man showed him a branch of wild coffee cherries. I went to see where they grew, in the last remaining intact cloud forest of Mexico, with old growth stands of Mexican pine,

mahogany, cinnamon, and wild cacao. The air smells like a flower shop: moist, rich, and alive—a rock concert of life. There’s no silence because it’s so biologically alive. We both knew this was what we’d been looking for, so I took the deepest breath of my life, bought a 78-hectare finca (estate) with Pedro, and the results have been awesome. Today, we harvest our own coffee and buy from local families to reach our quotas. The fresh, green beans are brought here to roast, in the eco-friendliest roaster on the market. We compost the coffee mulch, and our packaging is made of 100% recyclable materials.

Tell us about how your coffee is different.

Hanging out in La Chao 16 years ago with some of the local kids who pick cacao.

16 | November/December 2019

Science shows that the more biodiverse the environment, the richer the coffee. Because our growing environment is wild, our coffee is off-the-charts full of antioxidants and minerals, and has low acidity. When customers with stomach problems told us they didn’t experience any pain when drinking our coffee, we had it tested in a lab. It’s now recognized as being the healthiest for people with Crohn’s disease, colitis, and IBS, and is the

Semitrio, the keeper of the forest. He supported us for the first eight years with his knowledge and relationships. We miss him. only coffee recommended by the accredited nutrition college in Vancouver.

Isn’t all coffee the same?

It’s not. Commercial coffees that are intensely grown, in the sun, have the highest acidity. Many companies say they are shade grown—like those with Rainforest Certification—but up to 60% can be artificial shade. And while Fair Trade guarantees a minimum price paid to a co-op head or landowner, how they pay the people harvesting the most labour-intensive crop in the world is at their discretion. Our coffee grows wild and is self-seeded, without chemical sprays or pesticides. Every aspect of production is geared to ethical, sustainable practices; we even transport the coffee on foot and by mule

desperate to feed their families, they’re burning beautiful forest plantations for cattle. They don’t have the education to understand that land for cattle is only good for three or four years, because when the soil has blown away, all the nutrition will be gone.

Pedro and Miceal in our forest finca. to preserve the surrounding wildlife. No hunting is allowed on our land to preserve wildlife like endangered pink armadillo, miniature deer, ocelot, and bear. We’re the only coffee company that has passed a third-party audit to prove it is truly wild.

“Nature’s Fare Markets gave us our start. We didn’t even have retail packaging when buyer Roland Seigmund connected us with distribution. He was an amazing helping hand.”

It can’t be easy growing coffee…

We operate outside the commodities markets and set our own prices to pay premium wages for our workers, and I want to make it a priority to focus on reforestation. The greatest power lies with consumers and their buying choices. Everyone can do something by paying a little extra for better quality.

WE ARE SOURCE Sustainably grown,

What’s next?

We’re introducing a 2 lb bag next spring, and hope to introduce wild vanilla, chocolate, and cinnamon. Our greatest goal is to be an example of a true, sustainable forest harvesting native coffee. It’s an absolute commitment to the highest quality.

Wild harvested, Organic Certified and locally Craft roasted.

It’s so hard! I admire and appreciate Pedro’s incredible fortitude and passion to adapt and biodynamically fight the challenges of a weakening environment driven by global warming, rust (an airborne fungus that attacks coffee trees), and a worm that kills trees when they bore in to lay larvae. Coffee prices are low now, which has an incredible impact on people in these communities. Because people live hand to mouth,

Pedro and I at an old abandoned Spanish cacao mill.

Frog Friendly’s Credo Humane Beans 4 Human Beings It’s living in the present, honouring all life, treading consciously and caring so much

Available in dark, medium, espresso and decaf roasts.

that you live inspired and in turn, inspire others.

the good life The Magazine of Nature’s Fare Markets | 17

GOOD

to our Community

Minimal Waste Car Kit 1 REUSABLE KLEAN KANTEEN MUG

BY KAITLYN DICKIE

A zero-waste car kit will solve all of the “inconveniences” that single-use plastic solves. If you keep all of these items in a neat little basket in your trunk or back seat, you’ll never have to worry about forgetting your reusable produce bag, your coffee mug, or your cutlery ever again. Having a car kit has made my journey to eliminate single-use plastic so much easier. See how easy Nature’s Fare Markets makes it to start your zero-waste journey today.

You know you need this in your car—keep it in your glovebox or middle console, or even your cup holder! When you’re done with it, simply bring it inside, wash it, and put it back. You could even leave two in your car kit if you’re an avid coffee drinker so that you’re never without one if the other didn’t make it back to the car that morning. My motto when it comes to takeout coffee is “no mug, no coffee”. You’ll learn pretty quickly if you have to go without coffee or your favourite tea for a day. Add it to your routine when you head out the door in the morning: “phone, keys, wallet… and mug”.

2 CUTLERY, BAMBOO STRAW + NAPKIN You can either be all fancy and buy some cute little cutlery set or you can go the money-saving/ more eco-friendly route and walk over to your cutlery drawer, pick out a mismatched knife, fork, and spoon (I know you have mismatched cutlery in there somewhere), and add it to your brand new zero-waste car kit. Don’t forget to throw in a reusable straw before you walk out the door. These bamboo straws from The Future is Bamboo come with a straw cleaner, and they have cute sayings on them too.

3 EMPTY ONYX TO-GO CONTAINER 3

1 4

This might seem a bit weird but I’ve used mine more than I ever expected! When you go out to eat, you don’t know if you’ll have leftovers or not, and when you do, it usually comes in styrofoam (ugh) or plastic-lined cardboard. It’s so nice having my container in my car ready to go. I’ve used my container for takeout too!

4 COLIBRI REUSABLE SANDWICH BAG If you find yourself staying at the office late, or commuting longer distances in your car, keep some snacks nearby. But, do you usually pack snacks in plastic sandwich bags? Throw some trail mix in a glass jar and keep it for snack breaks or hangry attacks. Colibri’s reusable snack bags are machine washable and have a water resistant lining.

KAITLYN DICKIE What lights my fire? Pizza, vegan desserts, the mountains and the ocean! I love sharing tips and tricks on how to live a more kind-to-the-earth lifestyle so that we can enjoy our planet for decades to come. It’s not that hard, I promise! Come hang out with me on Instagram where I post everyday alternatives you can choose starting today! 18 | November/December 2019

kaitlyndickie

5 REUSABLE PRODUCE BAG BY THE MARKET BAGS It’s no big deal if your produce goes in the same bag as your other groceries, but it is nice to have separate bags for the smaller things. The Market Bags have small, medium, and large produce bags for all of your bulk or loose produce needs. I usually put my small bags into my big bags so I don’t forget them when I’m bringing them to the store.

6 EMPTY JAR WITH OPTIONAL SMOOTHIE LID With a ReCap Lid, you can use an empty jar for so many things: water, smoothies, bulk items, leftovers, or even coffee! Some people are still using bottled water. What’s the point? Convenience? Make a water vessel convenient by keeping it in your zero-waste car kit at all times. Tap water is free! Plus, aren’t we lucky that here in Canada we even shower in potable drinking water? Bring your own bottle and feel good about it!

7 REUSABLE GROCERY BAG

This is probably the number one thing you hear about, but it’s also the hardest to remember. I’ve gotten into the habit of bringing it into the grocery stores with me every single time, but it’s still not in the memory bank to bring when I’m shopping in the mall so I end up walking out with loose items all the time. I’m working on it! I’ve started keeping a reusable produce bag in my front seat and putting my wallet in it as soon as I know I’m going shopping.

Ester-C and Ester-C logo are reg. TMs of The Ester C Company

the good life The Magazine of Nature’s Fare Markets | 19

GOOD

Nutrition

KidApproved PlantBased Meals

VEGGIE LENTIL

‘CHEesY’ PASta

BY JEN KOSSOWAN

ith the school year in full swing and the holidays quickly approaching, our family meals need to be super nutritious and quick and easy to whip up, because a) school germs are no joke, and b) this time of year is just too busy for fussy recipes that require a full day in the kitchen. Even more important? The whole family truly enjoying them and gobbling them up! With those requirements in mind, these three recipes are plant-based, kiddo-approved, and brimming with veggies (even if they don’t appear to be). My goal as a mom is never to ’trick’ my kids into eating vegetables, but if chopping certain things up super finely, or even pureeing them, means they’ll happily enjoy veggies they wouldn’t necessarily eat in big chunks, I’m all for it. Something else to consider: If fresh cilantro sprinkled over a bowl of chili or sliced green onions on fried rice is going to be a turn-off for your little one, skip it! You don’t want them turning their noses up at their meals before they even dig in. Skip the toppings altogether or top with something they do like. All of these recipes make a very generous amount, which in my books is a huge win. We usually have enough to feed our family of four, plus a big container of leftovers for meals the next day or later in the week.

medium yellow potato, coarsely chopped

medium carrots, coarsely chopped

½ cup squash, coarsely chopped ½ cup cauliflower, coarsely chopped

2 tbsp nutritional yeast 1 tsp

arrowroot starch

1 tsp

sea salt

½ tsp garlic powder ½ tsp onion powder

½ cup red lentils

1 pkg your favourite pasta

½ cup unsweetened soy milk

hemp hearts

1. Bring a medium-sized pot filled with water to boil over high heat. 2. Turn the heat to medium and add the veggies and lentils to the water and cook for about 20 minutes. 3. In the meantime, cook your pasta according to the package directions in a separate pot, reserving some water. 4. Add the soy milk, vegan butter, nutritional yeast, arrowroot starch, salt, garlic powder, and onion powder to a high-powered blender. When the veggies and lentils are cooked, drain and add to the blender. Blend until completely smooth. 5. Add the cooked pasta back to the pot. Stir in as much of the sauce as you’d like, adding some of the reserved cooking water to thin the sauce if needed. Store the extra sauce in the fridge for later use. Top with hemp hearts and serve!

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. 20 | November/December 2019

3 tbsp vegan butter

mamapapabubba.com |

mamapapabubba

1 tbsp

avocado oil

350 g pkg extra firm tofu, cubed

TOFU VEGGIE

FRieD RiCe

¼ tsp

garlic powder

1 tsp

soy sauce

1 tsp

avocado oil

½ large

yellow onion, coarsely chopped

2 cloves

garlic

3 stalks

celery, finely diced

carrots, coarsely chopped

½ head

cauliflower, coarsely chopped

4 cups

pre-cooked brown rice

¼ cup

soy sauce

1 cup

frozen peas

1 cup

frozen corn

1. Heat avocado oil in large cast iron skillet over medium heat. Add the tofu to the pan, stirring to crisp the sides evenly. When the tofu cubes are mostly golden and crispy, add the garlic powder and soy sauce. Cook for another minute or two. Set aside. 2. Lower the heat to medium-low. Add onion and garlic to a food processor and pulse until very finely chopped, stopping to scrape down the bowl when needed. Add another teaspoon of avocado oil to the pan and sauté the onions and garlic just until fragrant. Add the celery. Put the carrots and cauliflower in the food processor, pulsing until finely chopped. Add to the pan. Cook the veggies until tender, adding some water to create steam if needed. 3. Add the precooked brown rice and soy sauce, stirring to avoid sticking. Add a little extra oil if needed.

toppings of your choice

4. Allow the rice to warm about 5 minutes. Add the frozen peas and corn. Continue stirring over medium-low heat until the peas and corn are fully heated. Add the tofu back in. Top and enjoy!

VEGGIE QUINOA

chILi

2 tbsp

olive oil

3 cups

water

large yellow onion, coarsely chopped

1 cup

quinoa (uncooked)

2 tbsp

chili powder

2 tbsp

dried oregano

2 tbsp

dried parsley

1 tbsp

cumin

1 tbsp

onion powder

1 tbsp

garlic powder

2 tsp

salt

1 tsp

smoked paprika

¼ cup

nutritional yeast

2 cloves garlic, coarsely chopped 4

medium carrots, coarsely chopped

4 stalks celery, finely diced 2

540 ml cans pinto beans

540 ml cans black beans

540 ml cans red kidney beans

398 ml cans baked beans in tomato sauce

3 cups tomato passata/strained tomatoes

toppings of your choice

1. Add the onion, garlic, and carrots to a food processor, pulsing until very finely chopped, stopping to scrape down the bowl when needed. 2. Heat olive oil in very large stock pot over medium-low heat. Sauté the onion, garlic, carrots, and celery, stirring regularly, until the onions are translucent. 3. Drain and rinse the pinto, black, and red kidney beans. Add the beans, tomato passata, water, and quinoa to the pot. Stir in the spices and herbs, and cover the pot. Bring the chili to a gentle simmer, then turn the heat to low and cook covered about 25 minutes, stirring regularly. Stir in the nutritional yeast, and cook for about 5 minutes more. 4. Allow to sit for 30 minutes or more before serving. Top and enjoy!

the good life The Magazine of Nature’s Fare Markets | 21

GOOD

Health

Let’s Get Your Energy Back! BY LISA KILGOUR, rhn

When you’re feeling really exhausted, feeling better may seem impossible. What can you do if falling onto the couch in an exhausted heap at the end of the day is the only thing you have any energy for?

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

22 | November/December 2019

oday we’re dealing with superhuman exhaustion. It’s become the norm to handle double or triple the workload of a generation ago. And if you’ve survived an all-toocommon corporate layoff, then you’re also supposed to be grateful to still have that huge workload. It’s also become normal to be tied to your phone all evening, answering work emails right up until bedtime. It’s become normal to feel stress or anxiety when away from your phone for any length of time. And it’s become normal to feel so absolutely and completely exhausted, that it’s almost unnoticeable. If you’re feeling like everyone else can cope except you, please know you’re not alone. How you’re feeling is a reasonable reaction to the idolization of “busy”. It’s a time where rest, play, and joy are seen as “lazy”. We’re constantly bombarded by everyone else’s accomplishments and successes all over social media. Let me say it one more time— it’s normal to feel exhausted. You’ve earned your exhaustion by being unbelievably capable. By being an absolute superstar. And it is possible to feel better—that I can tell you. I’ve healed from exhaustion (twice) myself, and helped hundreds of people regain their energy. So I know it’s possible. You’re not the only one feeling like this; most of us are exhausted. It can be hard to admit, though, and it can feel so lonely to hide how we feel. Right now your body is asking for some replenishing. It needs help. So let’s find some balance in this unbalanced world.

1. Fully notice how you’re feeling This can be hard, but it’s important. Your body wants to be acknowledged and it will get louder and louder until you sit quietly and listen. When you have a quiet moment, ask yourself a few questions: How is my energy? (out of 10) How is my digestion? Any bloating, gas, irregularity, or other symptoms? What do I crave? How strong are my cravings? (Cravings are frequently a way for your body to find balance.)

Our body needs magnesium when under stress and it’s easy to become deficient quickly.

Just notice how you feel at first; your body just wants to be heard!

2. Normalize relaxation In this go-go-go world, relaxation and sleep are something we need to fight for. To quote the amazing author Brené Brown, “It takes courage to say yes to rest and play in a culture where exhaustion is seen as a status symbol.” To start, just do what you can. Every minute counts. That could be a short nap in your car before work or a meeting. A moment spent looking at a beautiful skyline. A Saturday night Epsom salt bath. Or a yoga class you love. Anything you can do is amazingly healing.

3. Add lots of nutrients to your day to boost your energy Your body needs extra nutrients when under stress, and adding a few more energy-dense foods can give you a nice energy boost. It can be easy: • Head to the Nature’s Fare Bistro for a freshly-pressed juice—nutrient powerhouses! • Bring an apple or orange to work to enjoy mid-afternoon. • Add a veggie to breakfast and/or lunch— avocado, carrots, or just a spoonful of salsa. • Add sea salt to your water; it’s surprisingly healing.

4. Add two easy nutrients Our body needs extra B vitamins and magnesium when under stress and it’s easy to become deficient quickly. Happily, these are also inexpensive and easy supplements. B Vitamins Take a B25 or B50 complex with breakfast. It’ll turn your urine a very entertaining colour, so don’t be shocked. Magnesium Choose a bisglycinate, glycinate, or citrate form. Enjoy 300 mg one to two times per day. It’s a relaxing and energy-producing mineral.

5. It’s okay to get some help…it can speed things along I’m a wee bit stubborn; I like to do things myself and I struggle with asking for help. The first time I dealt with adrenal fatigue/ burnout I did ask for help but I was just sent to specialist after specialist; all of them told me I was fine (I was definitely not). Over the years I’ve learned how powerful it can be to get help from a practitioner trained in exhaustion and adrenal fatigue. When you’re feeling tired and your brain is fuzzy, it can be hard to know what to do and find the right direction. Naturopaths, Functional Medicine Doctors, and Registered Holistic Nutritionists (like me) can help get your energy and life back as quickly as possible. Please remember, you’re not alone. How you’re feeling right now is normal…it’s just that no one is talking about it. So let’s start talking about it!

Start by adding one, and add another when you’re ready. No rush—go at your own pace. the good life The Magazine of Nature’s Fare Markets | 23

GOOD

Health

Four Powerful Morning Rituals BY VANESSA JAHNKE

For most of us, our morning routines are often a string of unconscious habits that we’ve been doing for a very long time. Hit snooze, make coffee, wake up the kids, shower, and get out the door. Taking some time to consciously develop a powerful morning routine will not only transform your life but it will also set the tone for the hours that follow. 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. 24 | November/December 2019

vanessajahnke.ca |

iamvanessajahnke

— My favourite —

morning rituals

water with lemon First things first, always start your day with a large glass of water with a slice of lemon. This is very simple and you should do this ritual daily. It can be warm or cold. Lemon water flushes out toxins, balances blood sugar, and helps to rehydrate your cells after your sleep.

wake up earlier 2

practice gratitude The power of gratitude is that it forces you to focus on all the great things in your daily life, no matter how big or small. Focus on all the things that are working for you versus the things that are challenging you. Shining a light on all the awesome things in life will not only make you happier, but will immensely contribute to a more powerful morning routine. “It’s not happy people that are grateful, it’s grateful people that are happy.”

Bonus point

Rising earlier will allow for a little more time for you! Waking up just a little bit earlier may allow for you to begin incorporating some of these rituals into your routine. Other obvious advantages include extra time for a morning walk or other exercise. I find that I am much more productive in the early hours of the days and get so much more done if I get an early start.

stay unplugged Try to stay unplugged from your mobile device for the first 30 to 60 minutes of your day. You may not think that it makes a difference, but it does. Once you’ve spent a few minutes practicing gratitude, try to stay in that positive frame of mind and not be distracted by work messages or emails that may put you in a reactive state rather than one of peace and control.

Make your bed. Sometimes it seems like a waste of time because you’ll be jumping into it again at the end of day, but this one simple action in the morning will cause a domino effect and you’ll feel accomplished right from the get-go.

I hope you find these morning rituals helpful and that they help you create a new powerful morning routine for yourself.

the good life The Magazine of Nature’s Fare Markets | 25

GOOD

Fitness

Mindfulness for Minis BY RACHEL DOELL PHOTOS BY MEGHAN BUSTARD

e started practicing mindfulness with our kids last year when we moved into a 1,200 sqft condo and no longer had the outdoor space to let them run off steam. We realized after a couple of mornings of deep breathing, slow movement, and encouraging focus, how much calmer the mornings were. Now, we are by no means crushing the mindfulness game as parents! Some weeks we forget, some days we spend calm time doing anything but being calm, and on other days I’m amazed by their connection to their bodies. We have now moved again and have a larger yard to encourage outdoor play and space for them to take breaks from each other so they can calm down when emotions are running high. Mindfulness, calm, and encouragement to refocus themselves have become something their little bodies crave, and their minds need. With the temperatures dropping and rain and snow on the way, this is a great time of year to start a mindfulness practice and teach kids how to have fun with this slower activity.

Words are power. One of the most helpful things I learned when starting out was the use of my words. Try to use targeting language to specially call attention to what’s happening in their bodies. “McCarthy, I see you’re sitting very still and tall. Now I want you to see if you can close your eyes and imagine your head reaching up towards the ceiling.”

“Bennett, you’re doing such a good job slowing your breathing down. Let’s try together. Nice deep inhale through your nose, and as you exhale through your mouth, try to fill your belly up like a balloon.” (This aids in digestion and calms nerves in kids.) “Adelaide, your crisscross apple sauce looks so great today! Can you try to extend your legs straight like two pencils and reach towards your toes with Mommy?”

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 | 26 | November/December 2019

dailyroutinefitness

DAILY ROUTINE FITNESS

Mini Moves Try these basic movements with your child to start. They are some of our favourites to do together.

WARRIOR  Front knee is stacked over ankle, back leg is straight behind you and turned to a 70–80° angle. Allow the shoulders to come down away from the ears. Nice deep inhale and raise your arms in line with your shoulders.

 TREE POSE Press down through all four corners of the foot, then slowly raise your opposite leg to the calf. Then slowly, like two tree branches, raise your arms toward the ceiling.

 UPWARD DOG Lie on your belly, hands under shoulders, and slowly press into your mat. Slowly draw your shoulders down the back and feel like you’re opening your heart to allow the chest to open up.

For more information on mindfulness, along with helpful resources for kids’ yoga movements, go to dailyroutinefitness.com, click on the fitness tab, and look for our children’s yoga post from November 1st.

Introduce breathing, movement, and attention to their bodies with the use of positive words and gentle actions. This helps them stay engaged and gives them the confidence and security to control what’s happening with their bodies.

Talk about your feelings and role play. “Sometimes Mommy can feel nervous, frustrated, or so angry I want to cry. When I feel this way, what are some ways you think I could help to calm my body down?” “Bennett, could you show me how to calm down using my breathing?”

“Adelaide, could you show me some movements that help you calm down?” “McCarthy, what are some positive thoughts I could repeat to myself out loud or in my head?”

CONNECT Find Rachel on Instagram @dailyroutinefitness Tag her with your mindfulness practice and share your own experiences.

“Sometimes when Mommy is feeling anxious, she just needs to talk about it with someone she can trust. Who are some people we can talk with about our feelings?”

Movement Once they have had some time to sit calmly and breathe, start to add some slow movements. There are some amazing resources online for kids’ yoga movements and options that will work for your child’s body. Here’s to calm bodies and clear minds.

the good life The Magazine of Nature’s Fare Markets | 27

G OOD

Health

Pumping Iron BY DR. SHELBY ENTNER, nd

Can I be a total geek with an Arnold reference here? As much as it would be fun to talk about weight training, let’s focus on the amazing mineral iron! Iron is required for many processes in the body and iron deficiency is the most common nutritional disorder worldwide. One third of the world’s population is affected by anemia; half of those cases are due to iron deficiency.

ron deficiency anemia (IDA) develops when body stores of iron are too low to support hemoglobin (Hgb) production, an important protein in red blood cells that carries oxygen from the lungs to the body’s tissues and returns carbon dioxide from tissues to the lungs. Organs can be damaged from lack of oxygen and overload of carbon dioxide. Because of their

size, children can be seriously impacted by low iron; normal neurological development requires adequate iron levels in the blood and children with low levels during sensitive development stages can have serious complications with growth and intellect. Adults are more commonly investigated for iron deficiency but children should be evaluated just as frequently.

DR. SHELBY ENTNER, nd is a licensed Naturopathic Physician and the owner and founder of Vero Health Naturopathic Medicine in the Okanagan. She earned her doctoral degree in Naturopathic Medicine in 2002 after ten years of studies. Dr. Shelby empowers patients to make changes that are in alignment with their health values and goals and seeks to find answers by looking at the whole picture, instead of simply at a symptom. 28 | November/December 2019

People with low iron levels often suffer with fatigue. Imagine your body trying to accomplish any physically demanding activity, even simple tasks like climbing stairs, with a low oxygen level. Muscles rebel, breathing becomes laboured, and simple tasks seem monumental. This type of fatigue can be emotionally draining as everyday activities become challenging. Mental concentration

verocare.ca

and mood are affected by low oxygen levels and the inability to carry out simple tasks becomes frustrating. Adding these challenges to symptoms as varied as “whooshing” in the ears, rapid heart rate, dry skin, fissures at the corner of the mouth, hair loss, and headaches makes it a difficult and confusing situation to diagnose. Most people with iron deficiency have low levels of iron because of malabsorption in the gut, blood loss, or poor dietary intake. Malabsorption of iron in the intestinal lining is common in digestive disorders including Crohn’s disease or celiac disease. Iron from food is absorbed by cells lining the gastrointestinal tract; the body only absorbs a small fraction of the ingested iron. It is then released into the blood stream, delivered to the liver, and stored as ferritin. Certain foods can also cause iron malabsorption: high tannins in tea and coffee, supplements and foods high in calcium, and even flavonoids and oxalates from fruits and vegetables. Many children can become anemic from high consumption of formula and cow milk. Blood loss-related anemia can be from a woman’s menstruation, active and irritated haemorrhoids, regular blood donations, or a bleed in the digestive tract such as an ulcer. Decreased dietary intake is often from eating a vegan or vegetarian diet without paying close attention to iron-rich non-meat food choices. And even people working out regularly can lose iron through sweat! With so many possible reasons for low iron, doesn’t it make sense to get yours tested?

issues may make it necessary to measure TIBC (total iron binding capacity) and serum iron. Too much iron is also a worry, so measuring your active and storage forms of iron is very helpful when working up a fatigue diagnosis.

With so many possible reasons for low iron, doesn’t it make sense to get yours tested? Iron supplements and foods rich in iron are very important in recovering from iron deficiency. Heme iron is approximately 23% available to absorb; it is from animal sources such as red meat and organ meats. Nonheme iron is from plants and has approximately a 2–20% absorption, but is very influenced by the gut’s ability to break down and absorb the iron. This happens in the lumen (lining) of the gut. Lentils, pumpkin seeds, cooked spinach, and tofu are plantbased sources of non-heme iron.

Certain iron supplements and prescriptions are difficult to absorb and can cause more digestive distress than support. Iron has a reputation for causing constipation, so understanding the different types of iron is important. Polysaccharide iron supplements provide ferric iron (Fe3+). This must be converted to ferrous iron (Fe2+) to be absorbed by the digestive tract. This extra step requires a robust digestive system and is often the culprit with constipation. Even some favourite liquid iron supplements are so low in absorption that it takes a lot of time and doses to get clinical changes. Vitamin C, methyl B12, and methyl folate help with absorption and should be included with iron supplements. Ask questions about vitamins purchased from the pharmacy, health food store, or your naturopathic physician. It is important to understand the differences in heme vs non-heme iron as well as between ferric and ferrous iron. Iron deficiency is one of the most common causes of fatigue. Make sure that tests are run, dig deeper for reasons why iron could be low, and make sure to “pump iron” outside of the gym if you need it, with your health care professional’s support!

Iron levels are often checked with a CBC (complete blood count) to evaluate the size/shape of the red blood cells and the hemoglobin and hematocrit levels. The most helpful test for iron deficiency is ferritin as it shows the storage form of iron and the level the body has in reserve. Most labs use the recommended reference range for ferritin of 40–200 µg/L. I find patients feel best when ferritin is over 100 µg/L and will remain symptomatic in the lower normal values. Other tests may be needed if the patient has normal ferritin levels but still has iron deficiency symptoms. Genetic disorders, kidney disease, and chronic inflammatory

the good life The Magazine of Nature’s Fare Markets | 29

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