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Baking Swaps: Nostalgia Meets
Boost the nutrition of your holiday favourites with a few simple ingredient swaps and additions without compromising on flavour. Here’s how you can create healthier versions of your most cherished holiday bakes while still savouring the memories they bring.
Nuts to You Nut Butter Recipe
Carrot Cake with Tahini Frosting
Lemon White Chocolate Truffles
Fudgy Collagen Brownies
Our calendar NOVEMBER & DECEMBER 2024
SALE
Personal Care Sale
Stay moisturized and radiant all winter long with essential items like ultra-nourishing lip butters, luxurious moisturizing creams, and conditioners. Enjoy big savings plus special deals on top hydrating products. It’s the perfect time to stock up and save.
WHEN : November 1 & 2
WHERE : All Stores
LET’S TALK: SLEEP HEALTH
The Ultimate
Sleep Makeover
While the challenges of the day can get in the way of feeling relaxed and ready to sleep well, a few simple lifestyle tips and supplements can make all the difference. Join Dr. Owen Wiseman from A. Vogel to find out how you can get better sleep—and learn all the ways sleep benefits your mind and body today and in years to come.
WHEN & WHERE : November 5 | Online
LET’S TALK: BRAIN HEALTH
The Brain’s Way of Tidying Up
What does a neuroscientist and certified holistic nutritionist want you to know about the surprising and important cleansing work done in the brain? Join Dr. Orsha Magar from Botanica to learn all about the glymphatic system and its critical role in promoting brain function and mental well-being.
WHEN & WHERE :
November 12 | Kamloops
November 13 | Vernon November 14 | Kelowna
SALE
Winter Warm-up Sale
Set the scene for entertaining and cozy nights in with big savings during this three day sale. Save on everything you need to care for your wellness and stock up for your holiday menu—from seasonal supplements and gourmet comfort foods to crowd-pleasing appies and mocktails.
WHEN : December 5–7
WHERE : All Stores
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.
Ready to take charge of your wellness?
Book your FREE 30-minute nutrition appointment today. Choose from in-store or online options. Scan to book or visit naturesfare.com
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Herbal Hero
Joy of the Mountains® is a local Okanagan family business with nearly 25 years of expertise. Their awardwinning products feature the rare, high-mountain wild Mediterranean species Origanum minutiflorum, known for its superior phytochemistry and higher naturally-occurring carvacrol content (up to 90%). Sustainably wildcrafted, this oregano is medicinally superior to farmed alternatives, offering potent support for immune health, respiratory function and overall wellness.
Joy of the Mountain
HEALTHY HOME
Scents of the Season
Fill your home with the nostalgic scents of the holidays using NOW® pure essential oil blends! Why settle for synthetic sprays when you can go natural with festive blends like Candy Cane and Sugar Plum? These oils offer a better choice for holiday vibes—safe, pure and free of harmful chemicals.
NOW Essential Oils
PERSONAL CARE
Bundle and Glow
This skincare gift bundle is the perfect option for holiday gifting or travelling. Featuring three of their most popular products—Vitamin C Serum Deluxe, Triple C Night Cream and Corrective Peptide Serum— it delivers more actives and better ingredients, free of harmful additives like petroleum, parabens and phthalates. Designed to solve skin problems, not follow trends, each product supports an effective, minimalist routine for radiant skin. A thoughtful gift for anyone seeking quality skincare.
Mad Hippie Holiday Bag
Holiday Baking Swaps
Nostalgia Meets Nutrition
The holiday season is synonymous with the comforting aromas of cinnamon, ginger and freshly baked cookies. From sugar-dusted shortbread to rich, spiced gingerbread, classic holiday baking evokes feelings of nostalgia, warmth and family traditions passed down through generations. But as much as we love these festive treats, many are packed with sugar and refined ingredients that leave us feeling sluggish. With a few simple ingredient swaps and additions, you can boost the nutrition of your holiday favourites without compromising on flavour. Here’s how you can create healthier versions of your most cherished holiday baking while still savouring the memories they bring.
1 Swap Refined Sugar with Natural Sweeteners
One of the biggest culprits in holiday baking is refined sugar. While it provides the sweetness we love, it can also cause spikes in blood sugar levels, leaving you with that all-too-familiar sugar crash.
Swap: Replace refined sugar with natural sweeteners like maple syrup, honey, monk fruit or coconut sugar. These alternatives contain beneficial nutrients like antioxidants, vitamins and minerals, and they offer a rich flavour that complements holiday spices.
How-to: For recipes calling for white or brown sugar, try using coconut sugar or pure maple syrup. Both impart a subtle caramel flavour, perfect for cookies, cakes and pies. You can also reduce the overall sugar in recipes by a quarter without losing the sweetness or texture—especially in recipes that rely on spices and fruit for flavour. Swap 1:1 for dry sugars and ¾ cup liquid sugar for every 1 cup dry sugar.
2
Incorporate Whole-Grains
Traditional holiday baking often uses all-purpose white flour, which is refined and stripped of its fibre and nutrients. While it creates light and fluffy baked goods, it doesn’t offer much nutritional value.
Swap: Switch to whole-grain flours like whole wheat, spelt or oat flour. These flours retain the fibre and nutrients naturally found in grains, helping to regulate blood sugar and keep you feeling fuller for longer.
How to: You can swap half of the all-purpose flour in most baking recipes for whole wheat or spelt flour without drastically changing the texture. Oat flour is another great option that adds a mild flavour and a boost of fibre. For delicate baked goods like cakes, start by substituting 25% of the flour with a whole-grain option and gradually increase as you get comfortable with the texture.
3 Use Greek Yogurt or Applesauce Instead of Butter
Butter is a staple in many classic holiday bakes, from buttery shortbread cookies to rich pound cakes. While butter adds moisture and flavour, it’s also high in saturated fat and calories.
Swap: For a lighter option, replace some or all of the butter with Greek yogurt or unsweetened applesauce. Greek yogurt adds protein and creaminess, while applesauce provides moisture with a hint of natural sweetness.
How to: In recipes for cakes, muffins or quick breads, you can replace half of the butter or oil with an equal amount of Greek yogurt or applesauce. This swap reduces the fat content while keeping your baked goods moist and tender. You’ll still get the same great texture and flavour but with added protein and fibre.
4
5 Use Spices to Enhance Flavour
Add Nutrient-Rich Mix-Ins
Holiday baking is known for its indulgent mix-ins like chocolate chips, candied fruit and sugary sprinkles. While these are delicious, there’s room to enhance the nutritional value of your favourite holiday treats by adding nutrient-dense ingredients that still feel festive.
Swap: Instead of traditional mix-ins, opt for ingredients like dark chocolate, nuts, seeds or dried fruits like cranberries or apricots. Dark chocolate provides antioxidants and healthy fats, while nuts and seeds add protein, fibre and hearthealthy omega-3 fatty acids.
How to: Stir dark chocolate chunks into your cookie dough or brownie batter or add chopped nuts like walnuts, pecans or almonds for a satisfying crunch. Dried fruit can be a great addition to holiday bread or scones, offering natural sweetness and a pop of colour. Sprinkle chia seeds or ground flaxseeds into your batter for an extra boost of fibre and omega-3s.
Holiday baking is all about the spices—cinnamon, nutmeg, ginger and cloves. These warm, aromatic spices are the heart of many classic holiday desserts, and they also offer health benefits that can elevate the nutrition of your baked goods.
Swap: Spices like cinnamon and ginger are packed with antioxidants and anti-inflammatory properties. Plus, they add natural sweetness, allowing you to reduce the sugar in your recipe without sacrificing flavour.
How to: Double up on your favourite holiday spices in recipes like gingerbread cookies, spiced cakes or cinnamon rolls. You can also experiment by adding a pinch of cardamom, turmeric or allspice for an extra layer of flavour and health benefits.
6 Opt for Plant-based or Dairy-free Alternatives
For those who follow a plant-based or dairy-free diet, holiday baking can often feel limiting. However, there are plenty of healthy alternatives that offer the same rich flavours and textures as traditional ingredients.
Swap: Use plant-based milk like almond, oat or coconut milk in place of dairy milk. For egg replacements, try using flax or chia seed “eggs,” which add fibre and omega-3s, or use a mashed banana or applesauce to bind your baked goods.
How to: In recipes calling for milk, swap in a plant-based option using a 1:1 ratio. To replace eggs, mix 1 tablespoon of ground flaxseed or chia seeds with 3 tablespoons of water and let it sit for a few minutes until it thickens. This works great in cookies, muffins and pancakes. Coconut oil can be used in place of butter for a dairy-free fat that adds richness and a subtle tropical flavour. Avocado oil is another great option rich in omega oil and light in flavour.
The joy of holiday baking lies in the memories we create and the traditions we share with family and friends. With a few mindful ingredient swaps, you can enjoy those nostalgic flavours while making your favourite holiday treats a little healthier and more nourishing.
Holiday Treats
Created by Robin at Greens, Eggs and Yams
Chocolate Tart
Serves 6–8 | 3 hours
This tart is sweet, smooth and extra creamy, with a chocolate filling that melts in your mouth and a crust that’s flaky and crumbly (in a good way). This simple recipe is easy to make and is great to make ahead of time as it needs to set in the fridge. Its rich, deep flavours make it perfect for fall and winter and will have you going back for seconds.
CRUST
¼ cup vegan butter
1 ½ cups almond flour
½ cup brown rice flour
1 tsp vanilla
¼ cup maple syrup
CHOCOLATE FILLING
¾ cup cashews
¾ cup coconut cream
8 oz dark chocolate
1 tsp vanilla
⅓ cup maple syrup
¼ cup coffee, cooled sea salt
1. Preheat oven to 350°F. Lightly grease a 9" round tart pan.
2. Soak the cashews in a bowl of hot water for at least 20 minutes.
3. Melt the butter and add to a medium bowl. Add the rest of the crust ingredients and mix together. The batter should stick together but not look wet.
4. Evenly spread the crust batter in the bottom of the pan. Bake 10–12 minutes or until slightly golden. Let cool completely.
5. Prepare the chocolate filling. Add the coconut cream and chocolate to a microwave-safe bowl. Heat in the microwave in 20 second increments and stir between each until the chocolate has melted.
6. Drain the water from the cashews. Add cashews, vanilla, maple syrup, coffee and chocolate mixture to a high-speed blender. Blend until smooth.
7. Pour the chocolate filling evenly over the cooled crust. Let set in the fridge for at least 3 hours. Top with a sprinkle of sea salt to taste. Keep refrigerated until it’s ready to enjoy. Store leftovers in an airtight container in the fridge.
Millionaire Shortbread Bars
Makes 8 squares | 7 hours
These sweet and gooey bars are a great addition to your holiday baking. The gluten-free shortbread base is flaky and melts in your mouth. The caramel layer is sticky and thick with hints of maple and vanilla. And the chocolate layer on top truly completes the whole ensemble. These bars are bound to please any crowd this holiday season.
SHORTBREAD BASE
¼ cup vegan butter (room temperature)
1 cup almond flour
¼ cup brown rice flour
1 tsp vanilla
3 tbsp sugar
CARAMEL LAYER
1 cup coconut cream
1 ¼ cups maple syrup
2 tbsp cashew cream
1 tsp vanilla
CHOCOLATE
LAYER
100 g chocolate
1 tsp coconut oil sea salt
1. Preheat the oven to 350°F. Line a 9.5" x 5" loaf pan with parchment paper, allowing some paper to overhang the sides.
2. Prepare the shortbread. Use hand beaters or a stand mixer to mix the butter, flours, sugar and vanilla together.
3. Use the back of a spoon or measuring cup to press the shortbread dough evenly into the loaf pan. Bake 10 minutes until golden. Let cool completely.
4. Prepare the caramel. Add the coconut cream and maple syrup to a medium saucepan and bring to a boil over medium-high heat, stirring frequently. Cook 10–15 minutes until the mixture has significantly thickened. If the mixture starts to boil over, reduce the heat to medium or mediumlow. Remove from the heat and carefully whisk in the cashew cream and vanilla. Allow to cool slightly, then spread evenly over the shortbread. Let set in the fridge 4–6 hours.
6. Prepare the chocolate layer. Add the chocolate and coconut oil to a microwave-safe bowl. Heat in the microwave in 20 second increments and stir between each until the chocolate has melted.
7. Remove the bars from the fridge and evenly pour the chocolate over the caramel. Top with a sprinkle of sea salt to taste. Place in the freezer for about 20 minutes or until the chocolate solidifies.
8. To serve, use the ends of the parchment paper to lift the bars out of the pan. Heat a large knife under hot water, wipe the wetness off with a towel and slice into squares. Serve immediately. Store leftovers in an airtight container in the freezer.
Continued on page 9
Gingerbread People
Makes 15 cookies | 1 hour 30 minutes
The best thing about these gluten-free gingerbread cookies is that you can make them ahead of time and freeze them. You can freeze them with the icing already on, or decorate them once they thaw. Simply let these vegan holiday cookies cool completely before putting them in a silicone bag to freeze.
GINGERBREAD
2 tbsp flaxseed meal
¼ cup vegan butter (room temperature)
¼ cup molasses
⅓ cup coconut sugar
1 ¼ cups almond flour
½ cup brown rice flour
½ cup arrowroot starch
1 tsp ginger powder
1 tsp cinnamon pinch sea salt
ICING
½ cup aquafaba (liquid found in a can of chickpeas)
5 cups icing sugar
1. Prepare the flax eggs. Mix flaxseed meal with 6 tbsp of water. Let sit for approximately 5 minutes until a yolky consistency forms.
2. Use a hand or stand mixer to mix the flax eggs, butter, molasses and sugar together until smooth.
3. Add the flours, starch, spices and salt to another bowl and whisk to combine. Add the dry ingredients to the wet ingredients and mix until thick and smooth.
4. Wrap the dough in plastic wrap and refrigerate for at least 1 hour until firm (longer is better).
5. Preheat oven to 350°F and line a baking sheet with parchment paper. On your work surface, lightly flour the dough and roll out between two large pieces of parchment
paper to about ¼" thick. Use cookie cutters to cut out the cookies. Gather the dough scraps, reroll, and cut.
6. Use a metal flipper or spatula to transfer the cookies to the baking sheet. Bake 9–12 minutes. Transfer cookies to wire racks and let cool completely.
7. Prepare the icing. Use a hand or stand mixer to mix the aquafaba until frothy. Continue mixing as you gradually add in the icing sugar and the icing is a glue-like consistency. Add more powdered sugar for a thicker icing and a splash of water for a thinner consistency.
9. Transfer icing into a pastry bag fitted with a small plain round tip. Pipe designs onto cookies. Let icing set completely at room temperature, about 1 hour, before serving.
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
Carrot Cake with Tahini Frosting
Contributed by Nuts to You Nut Butter Inc.
CAKE
1
½ tbsp ground flax seed
⅓ cup water
2 cups grated carrots (3 to 4 medium carrots)
¾ cup white sugar
⅓ cup vegetable oil of choice
1 tsp vanilla extract
2 tbsp toasted sesame seeds
1 cup all-purpose flour
1 tsp baking soda
2 tsp cinnamon
½ tsp ground ginger
½ tsp ground cardamom
¼ tsp salt
FROSTING
¼ cup Nuts to You Tahini (Macadamia Cashew is a good substitute)
⅓ cup plant-based butter (or regular butter if not dairyfree) at room temperature
1 cup icing sugar
pinch salt
1 tsp vanilla
1–2 tsp unflavoured milk of choice
sesame seeds for garnish
1. Preheat oven to 350°F and line a standard loaf pan with parchment paper.
2. In a large mixing bowl, combine ground flax seed, water, carrots, sugar, oil, vanilla and toasted sesame seeds, and whisk until well blended.
3. Sift in flour, baking soda, spices and salt, and fold until just combined—don’t over-mix!
4. Pour the batter into the prepared loaf pan and bake 45–55 minutes until an inserted toothpick comes out clean.
5. Beat butter and tahini together with a hand mixer until light and fluffy, about 3 minutes. Sift in icing sugar and salt and continue mixing. Beat in vanilla and 1 tsp of milk. If the icing is too stiff, add another tsp of milk.
6. After the cake is completely cooled, spread frosting over cake with the back of a spoon. Garnish with sesame seeds.
7. Frosted cake is best the day it’s assembled, but can be refrigerated, covered, up to 4 days. Return to room temperature before serving.
DIY Foodie Gifts
A Personal, Budget-Friendly & Thoughtful Approach
As the holiday season approaches, many of us are searching for meaningful gifts that show our love and care. In a world of massproduced items, a sustainable DIY foodie gift is not only more personal and special but also kinder to the environment and budget-friendly. There’s something magical about gifting food you’ve prepared with your own hands—whether it’s spiced holiday cookies or homemade jam, the time and effort make it truly special. Plus, each gift can be customized to suit the recipient’s tastes and dietary preferences, adding a thoughtful, personal touch.
The holidays can be financially stressful, but DIY foodie gifts are an affordable alternative. You can make large batches of ingredients, cutting costs significantly while still gifting high-quality, delicious treats. Choosing sustainable packaging—such as mason jars, reusable tins, or compostable materials—also minimizes environmental impact aligning with a more eco-conscious holiday season.
Customizable for Every Person
One of the best parts about DIY foodie gifts is how versatile they are. You can adjust ingredients, packaging and portions to suit each person’s preferences, dietary restrictions or favourite flavours. For example, if one of your friends loves spicy food, you can create a custom spice blend or infused oil. For someone with a sweet tooth, you could craft homemade truffles or bake a tray of their favourite sweet bar. Need some inspiration? Here are a few DIY foodie gift ideas that are easy to make, sustainable and delicious:
1Infused Oils or Vinegars
Perfect for the foodie in your life, create a personalized blend of herbs and spices to infuse in olive oil or vinegar. Package them in glass bottles with handwritten labels for a rustic, gourmet touch.
Homemade Granola
Whip up a batch of granola with oats, nuts, dried fruit and a drizzle of honey or maple syrup. Customize the flavours based on the recipient’s preferences, and package it in a reusable jar.
Spice Blends
Create a custom spice mix, like a curry powder, taco seasoning or even a holiday baking blend (think cinnamon, nutmeg and cloves). Package it in small glass jars with personalized recipe cards for how to use the blend.
Baked Goods in a Jar
Layer dry ingredients for cookies, brownies or pancakes in a mason jar, and include instructions on how to complete the recipe. This gift is both delicious and interactive, allowing the recipient to enjoy baking without the hassle of measuring ingredients.
Continued on page 25
Homemade Jam or Preserves
Use seasonal fruits to make a batch of jam or fruit preserves, and package it in small jars with a festive ribbon. It’s a classic gift with a homemade touch that’s always appreciated.
Dehydrated Fruit Chips
Create a variety of fruit chips like apple, banana or mango slices using a dehydrator or oven. These make delicious, healthy and long-lasting snacks. Package them in compostable bags or reusable jars for a zero-waste gift.
Hot Cocoa Kits
Layer cocoa powder, mini marshmallows and chocolate chips in a jar to create a fun DIY hot chocolate mix. Add a wooden spoon or cinnamon stick as a decorative (and useful) bonus!
Homemade Nut or Seed Butters
Blend your own nut or seed butter—like almond, cashew or sunflower seed butter—and add unique flavours like cinnamon, vanilla or cacao. Pack it into glass jars and pair with a few apple slices or crackers for a healthy, ready-toeat treat.
Pucker Up
Lemon White Chocolate Truffles
1 cup white chocolate chips
¼ cup butter
1 big pinch salt
2 tbsp lemon zest from rind of 2 preserved lemons, finely minced
3 tbsp heavy whipping cream
1 tsp Watkins vanilla extract
1 tsp liquid from preserved lemons
2–3 drops yellow food colouring (optional)
1 cup fine shredded coconut, for rolling
1. Place the white chocolate chips in a medium mixing bowl and set aside.
2. In a small saucepan, melt the butter and salt with the lemon zest. Stir in the heavy cream and heat the mixture until almost boiling. Pour the hot cream mixture through a finemesh sieve directly over the white chocolate chips. Add the lemon liquid, vanilla and food colouring, then stir until the mixture is smooth.
3. Cover the truffle mixture and refrigerate until the mixture is firm enough to shape into balls, about 30 minutes to 1 hour.
4. Scoop heaping teaspoonfuls of the chocolate chip mixture and form into balls. Roll the balls in the coconut. Refrigerate the truffles for at least 30 minutes before enjoying.
Fudgy Collagen Brownies
Contributed by Organika
We are getting into the holiday baking spirit and celebrating with making brownies—the perfect ending to a delicious meal. And these fudgy collagen brownies are no different. Swapping in some better-for-you ingredients, these brownies are loaded with chocolate in more ways than one, and some almond butter for some extra creamy goodness. The more chocolate, the better. Chocolate with benefits is always a good idea.
3 eggs
¾ cup coconut sugar
½ cup smooth almond butter
1 tsp pure vanilla extract
½ cup gluten-free 1:1 baking flour
2 tbsp cacao powder
2 scoops Organika Original Enhanced Collagen
1 cup chocolate chips
1. Preheat the oven to 325°F and line a 9" x 9" baking dish with parchment paper.
2. In a large mixing bowl, add the eggs and coconut sugar. Mix with a handheld mixer until smooth. Add the almond butter, vanilla and mix again. Add the flour, cacao powder and enhanced collagen. Mix until combined.
3. In a small saucepan, add the coconut oil and chocolate chips on low heat. Stir continuously until the chocolate chips are melted.
4. Pour the melted chocolate into the mixing bowl and mix until smooth.
5. Pour the brownie batter into the prepared baking dish and spread it out into an even layer.
6. Bake for 20 to 25 minutes or until you can insert a toothpick in the centre and it comes out with a few crumbs on it.
7. Let the brownies cool for 15 to 20 minutes before cutting into squares. Top with flaky salt if desired.
Made with Organika Original Enhanced Collagen
Back to Basics Digestive Enzymes
Digestive enzyme supplements are becoming an increasingly popular addition to many people’s health routines, offering a simple and effective way to support digestion, enhance nutrient absorption and alleviate common digestive discomforts. These supplements can be especially beneficial for those dealing with food sensitivities or bloating, or wanting to ensure their body is efficiently processing nutrients—making them a helpful tool for maintaining optimal gut health.
Digestive enzymes are proteins produced naturally by the body to help break down the food we eat into smaller, more easily absorbable molecules. These enzymes are crucial for breaking down macronutrients like proteins, carbohydrates and fats.
The major digestive enzymes:
Amylase: Breaks down carbohydrates into sugars.
Protease: Breaks down proteins into amino acids.
Lipase: Breaks down fats into fatty acids and glycerol.
While the body typically produces these enzymes in the pancreas, stomach and small intestine, sometimes their production is insufficient. This can lead to digestive issues such as bloating, gas, indigestion and nutrient malabsorption. Digestive enzyme supplements are designed to help boost your body’s enzyme levels, making digestion easier and more efficient.
DO I NEED A SUPPLEMENT?
There are several reasons why someone might benefit from taking digestive enzyme supplements:
1 Improved Digestion
When the body doesn’t produce enough digestive enzymes, food isn’t broken down properly, which can lead to uncomfortable symptoms like heartburn, bloating, gas and cramping. Digestive enzymes ensure that the food you eat is efficiently broken down, making digestion smoother and more comfortable.
2 Enhanced Nutrient Absorption
Even if you’re eating a healthy diet, your body may not be absorbing all the nutrients if digestion isn’t optimal. By breaking food down into smaller components, enzymes allow nutrients to be more easily absorbed in the intestines. This ensures that the vitamins, minerals and other essential nutrients in your food are fully utilized by your body.
3 Food Sensitivities
Many people have sensitivities to certain types of foods, such as dairy or gluten, due to enzyme deficiencies. For example, people
Continued on page 27
DIGESTIVE ENZYMES
who are lactose intolerant lack the enzyme lactase, which is needed to break down lactose (the sugar found in dairy). Digestive enzyme supplements that contain lactase or other specific enzymes can help reduce the symptoms of these food sensitivities.
4 Support Gut Health
Over time, poor digestion can lead to more serious gastrointestinal issues like leaky gut syndrome, irritable bowel syndrome (IBS) or chronic inflammation. By promoting efficient digestion, digestive enzyme supplements can reduce stress on the gut and help maintain its integrity.
5 Aging & Digestive Decline
As we age, the production of digestive enzymes tends to decline, which can make digestion less efficient and lead to discomfort after eating as well as poor nutrient absorption.
HOW TO TAKE THEM
1. Before or With Meals: Take digestive enzyme supplements right before you eat or with your first few bites of food. This ensures that the enzymes are available to help digest the food as soon as it enters your stomach.
designed to help break down those foods (like lactase) when consuming them.
2. With Larger Meals: If you’re eating a particularly large or heavy meal, taking enzymes can help prevent bloating, indigestion and other digestive discomforts.
3. With Specific Foods: If you have known sensitivities (e.g., lactose intolerance), take the enzymes
Avoid taking digestive enzymes on an empty stomach unless they are designed for therapeutic purposes like reducing inflammation, as some proteolytic enzymes can be used between meals for non-digestive benefits. They can also be used following a meal if relief is needed for heartburn or indigestion after a meal. When in doubt, follow the instructions on the bottle.
Digestive Relief
Contributed by Traditional Medicinals
When seeking traditional herbal remedies, look no further than your spice rack. One of the most globally recognized and historically impactful spices you likely have close at hand is ginger. Ginger is traditionally used in herbal medicine to help relieve digestive upsets including lack of appetite, indigestion and nausea. We created our organic Ginger Aid® tea to help soothe these digestive woes. Whether you’re feeling green around the gills, or are experiencing overindulgence indigestion, Ginger Aid may be just the ticket to digestive relief.
The healing qualities of ginger, paired with its warming, sweet, spicy flavour have made ginger a household cooking staple for 4,400 years, and a traditional herbal medicine for at least 2,000 years.
The root of the ginger plant is the part most commonly utilized for its healing qualities. We source some of our favourite ginger for our Ginger Aid tea from Southeast Asia, where it thrives in the humid, tropical climate and produces a particularly spicy flavour profile. Ginger’s rhizome—or underground, horizontal root—sprouts the plant’s first shoots within two weeks of planting. Ginger’s long, lance-shaped leaves reach about seven inches long, and the entire plant can eventually grow over a foot-and-a-half tall.
Dry ginger’s pungent spiciness is attributed to the presence of shogaols, constituents which score a sweltering 160,000 shu on the Scoville heat scale! If you’ve ever eaten a dollop of wasabi paste or a dish loaded in spicy peppers, you’ve experienced nature’s unique
ability to concentrate enough heat to make you sweat. We herbalists love to activate the body in this way, and refer to these hot, pungent herbs like ginger, cayenne and horseradish as stimulating. In the case of ginger, the system most stimulated by this heat is the digestive system. Igniting your digestive fire with ginger can provide relief from digestive upset, including lack of appetite, nausea, digestive spasms, indigestion, dyspepsia and flatulent colic.
Whether you’re a ginger fan or not, nature’s medicine cabinet has lots to offer for digestive support. Explore our line of digestive teas featuring other herbs like mint, fennel and chamomile for a full range of options.
This product may not be right for you. Always read and follow the label.
NUTRITIONIST NOTES
Escape the Burnout Cycle
Natural Solutions for Adults with ADHD
Written by Lisa Kilgour, rhn
Ever feel stuck in a never-ending loop of burnout?
If you have ADHD , this might sound all too familiar. Burnout is more than just being tired— it’s that deep sense of exhaustion that comes from pushing your body and mind too hard, too often. And for adults with ADHD , this cycle of burnout can be even more relentless.
Why? It could be in your genes.
The Role of Genetics in Burnout
Many people with ADHD carry a common genetic quirk (AKA , mutation) in the MTHFR gene, which affects how your body processes certain B vitamins—namely folate, B6 and B12. These vitamins are crucial for producing dopamine and serotonin, the neurotransmitters that keep your mood stable and your energy levels up.
When your body can’t properly convert these vitamins, it can lead to lower levels of dopamine and serotonin, making you more susceptible to stress and, ultimately, burnout.
It’s a vicious cycle: low dopamine leads to low motivation and energy, which leads to stress, which leads to even lower dopamine… and around you go.
But there’s good news: You can escape this loop. With a few strategies, you can break this cycle while finding a healthier, more balanced way to manage stress and energy.
Fuel Your Brain
Since your body might struggle with converting certain B vitamins
due to possible genetic quirks, it’s important to focus on foods that naturally support this process. Leafy greens like spinach and kale, beans, and lean proteins such as chicken, fish and eggs are excellent sources of B vitamins that help your body produce and maintain healthy levels of dopamine and serotonin.
Incorporating healthy fats into your diet is also crucial for brain health. Foods rich in omega-3 fatty acids, like salmon, walnuts and flaxseeds, support brain function and help reduce inflammation, which is particularly beneficial for those with ADHD . These healthy fats also help your body absorb fat-soluble vitamins, giving your overall well-being an extra boost.
1
Methylfolate
This is an active form of folate, that bypasses the conversion issues associated with the MTHFR mutation, helping your body produce dopamine and serotonin more effectively. This can help support better mood regulation and energy levels.
5 SUPPLEMENT HELPERS FOR BURNOUT
2
Vitamins B6 and B12
These B vitamins are essential for neurotransmitter production. Look for methylated forms of B12 (like methylcobalamin) and active forms of B6 (like pyridoxal-5phosphate), which are easier for your body to absorb and use.
Remember, your nutrition doesn’t have to be perfect—every small step toward a balanced diet is a huge win for your brain and body.
Prioritize Rest
Never underestimate the power of a good night’s sleep and regular relaxation. Rest is often the most productive thing you can do to recover from burnout. The more you lean into rest, the quicker you’ll recover.
Sleep is when your brain resets and replenishes its neurotransmitter levels, including dopamine. Establishing a regular sleep routine and making time for relaxation can have a significant impact on your dopamine levels and overall mental health.
Consider creating a bedtime ritual—something simple, like reading a book or taking a warm bath. It’s not just about the sleep, but also the process of unwinding and preparing your brain for rest.
3
Omega-3 Fatty Acids
Omega-3s are found in fish oil supplements and are known to support brain health and reduce inflammation. They’ve also been shown to help improve mental focus and mood.
Exercise as a Stress Reliever
4 Magnesium
Chocolate cravings?
This might be a sign you need magnesium. This mineral plays a role in many biochemical reactions in the body, including neurotransmitter function. It also calms your body, which can help reduce stress and improve sleep quality.
Exercise is a proven way to reduce stress and boost mood. But for those with ADHD , the type of exercise matters. Choose activities you genuinely enjoy, so they feel less like a chore and more like a reward.
Whether it’s a yoga class, a dance session or a hike in the woods, find something that not only moves your body but also nourishes your mind. Even a short walk after dinner can be effective. The key is consistency—regular physical activity helps maintain dopamine levels and supports overall well-being.
The Role of Supplements
For many adults with ADHD , supplements play a crucial role in breaking the burnout cycle, especially when genetic factors are at play. See the list of supplements to consider.
The Art of Unwinding
It’s tempting to keep pushing through when you’re feeling
5
Adaptogens
overwhelmed, but taking regular breaks is key to preventing burnout. This might mean scheduling short, daily breaks to relax and recharge or planning regular downtime in your week for activities that help you unwind.
Burnout doesn’t have to be an inevitable part of life with ADHD . By understanding your unique needs and making intentional choices about your nutrition, supplements, relaxation and movement, you can break free from the cycle and find a healthier, more sustainable way to manage your energy and stress.
It’s all about finding what works best for your body and mind— and giving yourself the grace to rest and recharge when needed. Remember, you’re not alone in this journey, and every step you take toward balance is a step toward a healthier, happier you.
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
Herbs like rhodiola, ashwagandha and holy basil are adaptogens, which help the body adapt to stress. They can support adrenal function, improve energy levels and promote a sense of calm, making them useful in managing burnout symptoms. Talk 1-on-1 with a Nutritionist Ready to take charge of your wellness?
Broths have been a staple in kitchens worldwide for centuries. They’re versatile, flavourful and packed with nutrients. But in recent years, the term “bone broth” has risen to prominence, leaving many wondering: what’s the difference between bone broth and traditional broth? While these two liquids may seem similar, they differ in terms of preparation, nutritional benefits and uses in the kitchen and wellness routine.
Traditional Broth: Quick, Flavourful and Light
Broth, or stock, is typically made by simmering meat, vegetables and aromatics like onions, carrots and celery in water for a short period— usually between one to two hours. It’s a flavourful liquid often used as a base for soups, stews and sauces.
One of the main features of traditional broth is its lighter, less concentrated flavour. Since it’s only simmered for a short time, it doesn’t extract as many nutrients from the ingredients as bone broth. However, broth still contains a decent amount of protein,
Broth vs. Bone Broth
The Differences & Benefits
vitamins and minerals, especially if made with chicken or beef. It’s also an excellent option for those who prefer a more delicate, versatile liquid that can complement a wide range of dishes.
Health Benefits of Traditional Broth
While broth doesn’t have the same depth of nutrients as bone broth, it still offers several health benefits:
• Hydration: Since broth is primarily water, it’s an easy way to boost hydration while providing essential nutrients.
• Digestive Support: The mild flavour and light consistency of broth can be soothing for the digestive system, especially when consumed warm.
• Immune Boosting: Traditional chicken broth has long been associated with immune support due to its combination of meat, vegetables and herbs that offer a wealth of vitamins and minerals.
Bone Broth: Nutrient-packed and Rich
Bone broth, on the other hand, is made by simmering animal bones
(usually beef, chicken or fish) for an extended period—anywhere from 12 to 48 hours. The slow cooking process allows the bones to release collagen, gelatin, amino acids and minerals like calcium, magnesium and phosphorus into the broth. The result is a thicker, more nutrient-dense liquid with a slightly richer flavour compared to traditional broth.
One of the most significant features of bone broth is its high collagen content. Collagen, when broken down into gelatin, can help support joint health, skin elasticity and gut function. The longer simmering time also draws out more minerals, making bone broth nutritionally dense.
Health Benefits of Bone Broth
Bone broth as a food or supplement is know for its many benefits:
• Joint Health: The collagen and gelatin in bone broth help support joint health and reduce inflammation. They provide the building blocks for healthy cartilage and may improve mobility over time.
MAKE YOUR OWN
Vegetable Broth
1 onion, quartered
2 carrots, roughly chopped
2 celery stalks, roughly chopped
1 zucchini, roughly chopped
1. Add all ingredients to a large pot and cover with water.
2. Bring to a boil, then reduce heat and simmer for 1–2 hours.
Chicken Bone Broth
2 lbs chicken bones (use a mix plus feet for extra collagen)
1 onion, quartered
2 carrots, roughly chopped
2 celery stalks, roughly chopped
2 tbsp apple cider vinegar
1. Preheat your oven to 400°F. Roast the chicken bones for 20–30 minutes.
2. Place the roasted bones, vegetables and garlic in a large pot. Add apple cider vinegar (to help extract minerals from the bones) and cover with water.
• Gut Health: Gelatin in bone broth can soothe and repair the gut lining, making it a great option for those with digestive issues like leaky gut or irritable bowel syndrome (IBS).
• Skin, Hair and Nails: Collagen supports skin elasticity and hydration, helping to reduce signs of aging. It also promotes stronger nails and hair.
• Bone Strength: Rich in essential minerals, bone broth helps support strong, healthy bones.
Cooking with Broth and Bone Broth
Both broths are incredibly versatile and can be used in a variety of
1 bay leaf fresh herbs like thyme and parsley
8 cups water salt and pepper to taste
3. Strain the broth, season with salt and pepper, and use it as a base for soups, sauces or grains.
2 cloves garlic, smashed fresh herbs like thyme and parsley
10 cups water salt and pepper to taste
3. Bring to a boil, then reduce the heat to low and simmer for 12–24 hours, adding more water if necessary.
4. Strain the broth, season with salt and pepper to taste, and store in the fridge or freezer for later use.
dishes. While traditional broth is ideal for cooking soups, risottos and grains, bone broth can be consumed as a warm beverage or used as a base for more nutrient-dense soups and sauces. It’s a great swap anywhere a broth would be used to increase the nutritional value.
Whether you opt for traditional broth or nutrient-rich bone broth, make your own or purchase a premade product. Both are excellent additions to a balanced diet. Try making your own broth at home with these recipes to enjoy the full range of benefits from both or visit us in-store to pick up one of the many varieties we offer.
Try it with smoked salmon or homemade guacamole
Overcommitted? It’s Okay to Say No
The fall into winter season is a time when many people are stretched too thinly with family, school, work and social commitments…and then the holidays hit.
Knowing that too many demands can play havoc with our health and well-being, now is the time to plan for a calmer, healthier and more connected holiday. That starts with being okay saying “no”.
Sometimes, the holidays are just too much: too much shopping and cooking, too many cheese balls and late nights, too much rushing, too much stress. ‘Tis not a season to be jolly!
The Stressful Season
Now, a little stress can be good for you. The anticipation before a speech or the thrill of a first date can motivate us to be ready and deliver the boost of energy we need to succeed.
But too much can lead to a host of physical and mental issues when cortisol and other stress hormones flood our systems and disrupt the body’s processes. This can lead to lack of sleep, elevated heart rate, trouble with digestion or muscle tension. When it’s chronic, stress makes us vulnerable to heart issues, depression and anxiety, weight gain, memory and concentration impairment and a suppressed immune system. All great reasons to practice saying ‘no’.
The Hardest Word
Some people are uncomfortable saying ”no” because there’s a fear of missing out or disappointing others. It’s easy to get caught up in what we think we should do without considering the consequences, and without realizing that we have choices.
It’s okay to need a break from the madness—or to prevent it from happening in the first place. ‘No’ can be a powerful, motivating word within a frame of selfcare and good mental health.
Repeat After Me
Sometimes, the best gift you can give to yourself, and your family, is a polite “no thank you”.
Repeat after me: “Thank you for the invitation but we’re not available to come this year. Let’s connect in the new year instead.”
Excuses and reasons aren’t necessary, nor are feelings of guilt. If pressed, honesty is the best policy:
“We’ve decided to have a quieter holiday this year, and to make quality family time a priority.”
“I’m tired so I’m going to look after myself with a quiet night a home.”
“It’s been crazy lately, so I’ve chosen downtime over crazy time.”
Make a Plan
The time to think about what kind of holiday you want—and what you’re willing to pay for it, literally and figuratively—comes before your calendar fills up.
• Talk to your family, partner or yourself about what kind of holiday you want and what matters most to everyone. Listen and be willing to compromise so everyone has a say. Write down the results and post on the fridge. These are the principles to guide your decisions.
| HEALTHY LIFESTYLE |
Did you know?
Greater demands of the holidays can exacerbate depressive symptoms. Studies show:
An increase in depressive symptoms among 64% of the population already reporting a mental health condition, and 38% among the general population during this time;
75% of the population report an increase in mental load during the holidays;
About 2 in 5 adults worry about affording (46%) and finding (40%) holiday gifts;
Mothers are 14% more likely than fathers to say their stress level increases (53% vs. 39%); and
Adults are more likely to feel anxious about missing family members (47%).
—CENTRE FOR
Say No to the Grinch
When we feel a loving connection, our pituitary gland releases the ‘love hormone’ oxytocin. So, keep the Grinch at bay by choosing activities you enjoy with people you love, and rituals that make you feel happy and connected.
• Consider the whole. Sure, you could go to the cookie swap, but what does that mean, really? Shopping for ingredients, prep, baking, clean-up, packaging, travel time…there’s a whole swirl of events that surrounds every activity, so be clear on what the commitment means in terms of time and effort.
• Discuss boundaries and shared responsibilities, so that the load doesn’t fall on one person.
• Create a calendar and include blocks of just family, recovery or down time.
Of course, everything can be negotiated, and you can change your mind if a juicy invitation comes along or if you decide not to do something after all.
Sources
https://www.apa.org/topics/stress/health https://www.livescience.com/42198-what-is-oxytocin.html
Two Birds, One Stone
Think about how to spend quality time with friends without another night out. Invite friends to make cookies or other homemade gifts. Many hands make lighter work, everyone goes home with treats, and you’re off the hook to see them at another party.
Say No to a Financial Hangover
Set a budget. As well as gifts, make sure you include the costs of food and drink, activities, clothing, décor and anything else you may need or want.
Say Yes to Health
Take care of mind, body and soul to keep your immune system strong and your spirits high.
• Eat and sleep well, drink lots of water, and exercise.
• Unplug every day. Even a few minutes with a cup of tea or a short walk can recharge your batteries.
• Be present. Enjoy the decorations and lights.
• Count your blessings. Having many places to go and things to do is a form of abundance. Appreciate that thought and amplify it by acts of generosity to others who may feel lonely and disconnected.
Choose your ’Tude
You know it’s going to be busy, so find a way to be with it. Ride the wave without adding stressful thoughts to the load. And if you must go to the mall on a busy Saturday, find a quiet spot for a coffee. People watch. Breathe.
https://www.psychologytoday.com/us/blog/scientific-mommy/202312/when-depression-mental-load-and-the-holidays-collide https://www.psychiatry.org/File%20Library/Unassigned/APA_Holiday-Stress_PPT-REPORT_November-2021_update.pdf
Folded Flourishes
Created by Jen Kossowan
This DIY décor project is as easy as it gets, requires only a handful of everyday household materials and is easily stored so it can be reused for years to come. And when you’re done? The balls are compostable! Do this craft with the kids or on your own—they’re bound to turn out beautifully either way!
Supplies
cupcake liners or basket coffee filters (12 to 20 per ball) glue stick
twine (optional)
scissors (if using twine) paper clips (optional) wooden beads (optional)
1 FOLD Press a cupcake liner or basket coffee filter flat into a circle then fold in half, forming a semicircle-shaped piece. Repeat with the remaining liners/filters.
2 GLUE PAIRS Add a dab of glue to a piece at the midpoint of the curved edge (circled on image). Align another piece directly on top and press to secure, forming a glued pair. Repeat this step with the remaining pieces to make 6 to 10 glued pairs. Set aside to dry.
3 GLUE & STACK Take a glued pair and add glue to three spots: a line of glue along the straight edge, a dab of glue quarter-way along the curved edge, and a dab of glue three-quarter-way along the curved edge (circled on image). Align another glued pair directly on top and press to secure, forming a stack of glued pairs. Add glue to the top piece of the stack in same three spots. Align another glued pair directly on top and press to secure. Repeat this step with the remaining glued pairs to make a single stack. Set aside to dry.
Fan-tastic Décor
Display a grouping of honeycomb balls in a big wooden dish, tuck them onto shelves or scatter them around the house into corners. Alternatively, you can hang them on a tree, on plants or from the ceiling. Try tying them onto a longer string to create a dramatic garland. While neutrals always look great, these can also be made using coloured liners or dyed filters to fit any colour scheme or theme.
4 TEST Once the glue is dry enough to handle without the pieces coming apart, gently open the stack like a book until the two outside pieces touch, revealing a honeycomb patterned ball. Determine if you’re happy with the number of layers and fullness or whether you want to add more pieces. How many pieces you use is up to you and will also depend on the size of the cupcake liners or coffee filters too.
5 STRING An optional step if you’d like to hang your honeycomb ball. Tie a length of twine into a loop. Add a generous amount of glue to the top piece of the stack along the straight edge. Press the twine onto it, holding until secure. Slide a wooden bead or two onto the loop if you’d like.
6 FINISH Complete your honeycomb ball in one of two ways. For a ball that’s easy to store flat and reuse, secure the two outside pieces together using a couple of paper clips. For a ball that’s permanently spherical, glue the two outside pieces together the same way you glued the other pieces.
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
Give your life a surge
Do we know why we age and why some people age faster?
Aging is caused by so many processes, however, DNA and telomere damage as well as mitochondrial dysfunction are the leading causes. Several natural compounds are pivotal to human health and healthy biological aging, notably NAD+.
Did you know that by middle age, our NAD+ levels have plummeted to half that of our youth?
Reduced NAD+ levels can result in fatigue and decline in metabolism – leading to weight gain and increased risk of developing
type 2 diabetes, as well as age-related cognitive decline and muscle loss. Numerous studies have demonstrated that boosting NAD+ levels can reverse mitochondrial dysfunction and improve insulin sensitivity. One of the most effective ways to boost NAD+ levels is by supplementing with nicotinamide mononucleotide, also known as NMN. NMN is a precursor to NAD+, and is rapidly absorbed and converted to NAD+. NMN is shown to be superior to that of another NAD+ precursor called nicotinamide riboside (NR).
Your Adrenal Support Plan
Written by Purica
You know who has a tough job these days? No, we’re not talking social media moderators or helpless security guards during a massive department store holiday sale (well, they do too)—but our adrenal glands.
Situated above the kidneys, the adrenals produce hormones that regulate many functions in the body: blood pressure and blood sugar levels, growth, metabolism, reproduction, the sleep/wake cycle and, of course, stress
When the adrenals get the signal from the hypothalamus and pituitary glands that there’s some need for that all too familiar stress response, they diligently go to work, making cortisol—the stress hormone—and pumping it straight into our bloodstream.
This is a good thing—if we actually need the adrenalin—in short bursts; but so many in the modern world are living with the stress button stuck in the ‘on’ position. It’s not allowing us to complete the stress response, discharge its effects in our system, let the adrenals
Balanced adrenals get you out of the ruts of exhaustion and into increased natural energy levels.
necessary lifestyle adjustments that support health, and sustainable energy levels, without the habitual stress spike and ensuing crash; or being chronically stuck with low energy and motivation altogether.
Lifestyle adjustments like dietary shifts, getting to bed around 10 pm for better sleep, time in meditation or prayer, bodywork, walks in nature and simply shutting everything down for periods of time, create new patterns of well-being, making it so our poor adrenals don’t have such an exhausting gig.
relax and our system return to an all too important baseline of rest and restore. This stress cycle— which only creates more of itself— is one we want to get off.
To answer this problem, Purica offers Adrenal Support (also known as ‘Vitality’). Its synergistic combination of ashwagandha, chaga and cordyceps mushrooms helps balance adrenal levels, lowers stress responses, settles the HPA-D (hypothalamic-pituitary-adrenal axis dysregulation), clears out the harmful byproducts of stress in the body thanks to its antioxidant properties, provides lifesaving cardiovascular support and increases natural energy levels in the form of higher oxygen absorption and ATP (Adenosine triphosphate) levels.
Something else we love about it is how this unique formula makes it easier to get out of the ruts of exhaustion, reactivity and irritability, low motivation and harmful lifestyle choices we can easily fall into when our adrenals are constantly firing. It allows us to come back into a natural balance and make the
We don’t want them to go on strike one day. They’re part of a union, with the rest of your body. The only way to negotiate with the adrenals is to support them through healthy choices and a supplement like Adrenal Support.
May you know a mind and body at ease, free and clear.
Bone Brewhouse Bone Broth
GOOD STUFF IN-STORE
Mumgry Nut Butters
Instant bone broth powders make it easy to enjoy a nutritious, flavourful boost any time. Skip the simmering and enjoy this hassle-free option as a warm drink or added to meals. Packed with essential minerals and protein, it’s perfect for on-the-go nourishment.
Flourish Pancake & Waffle Mix
Starting the day with protein is a great way to balance blood sugars and stay full longer. Both the timeless Buttermilk classic or the rich, brownie-like Chocolate version are crafted with whole grains, sweetened with monk fruit and packed with over 23 grams of protein and fibre. Deliciously satisfying, they’re the perfect start to your day!
Cowichan Pasta
Enjoy farm-to-table pasta crafted from 100% British Columbian ingredients! Made with organic ancient grains using traditional methods, this pasta brings unbeatable quality and flavour to your table. Perfect for family meals, it’s a wholesome, delicious choice you can feel good about.
These are the ultimate naturally nutritious treat, crafted with love and sustainability in mind. Whether it’s smooth peanut butter or chocolate hazelnut, each one is made in small batches with no added salt or sugar. Perfect for toast, smoothies or straight off the spoon, these plant-based spreads are packed with protein, antioxidants and essential vitamins.
Earthling Bakery Protein Cake Cups
These protein-packed cake cups are a perfect on-the-go treat! They’re made with 20 grams of protein, gluten-free almond flour, egg whites and real cream—no palm oil, seed oil or artificial junk. Simple, delicious and indulgent, they taste anything but what you might expect “healthy” to taste like!
