The Good Life - September/October 2018 by Nature's Fare Markets

THE Live well. Live organic.

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SEPTEMBER/ OCTOBER 2018

GMO

The Right to Know

FINDING JOY IN THE LUNCHBOX

THE BIGGEST THING HOLDING YOU BACK

FERTILITY FACTORS FOR FUTURE FATHERS

EASY ENCHILADAS

WE ARE (STILL)

CANADIAN ... AND ALWAYS HAVE BEEN. FA M I LY O W N E D + O P E R AT E D

VISIT US AT GENUINEHEALTH.COM

CONTENTS G OOD

Feature

8 GMO: The Right to Know

G OOD

to our Community

25 Mamas for Mamas: A Movement, Not a Moment

G OOD

Health

14 The Biggest Thing Holding You Back

By: Sonya Looney

18 Fertility Factors for Future Fathers

By: Dr. Shelby Entner, nd

GOOD

Fitness

28 Time Under Tension: Bodyweight Workouts

By: Rachel Doell

G OOD

Nutrition

12 Finding Joy in the Lunchbox

By: Melanie Folstad

16 The Flexitarian Diet

By: Lisa Kilgour, rhn

23 Easy Enchiladas

By: Tori Wesszer

GOOD

Beauty

20 Falling Back Into Simple Skincare

By: Stesha Jordan Puckett

I N EVERY ISSUE 5 Get the Good Stuff 6 Expert Answers

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

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WATCH HAPPIER NOW by Nataly Kogan This isn’t a book about positive thinking, silver linings, or always being happy. It’s about living fully in good times and bad and enjoying life more because of it. Nationally recognized happiness expert Nataly Kogan shares simple practices to help you tap into greater resilience when times get tough. Learn how to boost your “emotional immune system” and get happier.

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

EXPERT

s r e Answ

with Dr. Jen

Q Dear Dr. Jen, Prevent back-to-school colds by supporting the immune system with vitamin D, zinc, echinacea, and elderberry.

Q Dear Dr. Jen,

Is there something you suggest for kids heading back to school to keep their immune systems healthy so they don’t get sick and bring home every cold bug they encounter? —L.B., Surrey

Children always seem to make up a larger part of my practice come September and October! As the weather starts to cool and kids are more exposed to each other—and their germs—it can make them more susceptible to colds and flus. I generally start with testing Vitamin D levels. I saw a decrease in Vitamin D in my patients last year, which I blame on the forest fires, whose smoke prevented us from receiving as much ultraviolet exposure and also kept a lot of us housebound. If levels are suboptimal, I suggest Vitamin D supplementation. Vitamin D is crucial for a healthy immune system as well as mood, and it is a very simple and cost-effective way to keep us healthy. I also suggest zinc lozenges, which can be chewed to help treat a sore throat, but also support the immune system and work to prevent infection from gaining hold in our upper respiratory tract. Other anti-cold herbs include Echinacea purpurea and elderberry, which can be found in different natural health products in strengths safe for children.

DR. JENNIFER DYCK is a naturopathic doctor, health educator for Natural Factors, and public speaker with a passion for empowering her patients to achieve optimal health. Dr. Jen has special expertise in treating digestive complaints, hormone imbalances, and brain-related health conditions. She has a busy active practice at Brix Wellness Clinic in Kelowna, BC.

6 | September/October 2018

What is the scoop on collagen? I’ve heard so many things about it, but does it actually work for wrinkles? —T-J.M., Kelowna

Collagen is definitely a hot supplement right now. Although it is touted—and yes, proven—to help with wrinkles, sagging skin, and cellulite, you may be amazed to hear how it can also help other areas of our bodies that are equally, if not more, important than our appearance. Collagen is essential for our bones and soft tissue, and a deficiency can contribute to osteopenia and osteoporosis. It is also important for energy production and gut healing, especially for those with leaky gut syndrome. I suggest choosing a hydrolyzed powdered collagen or an organic flashfrozen bone broth coming from grass-fed animals, and one that has been certified to be free from heavy metals and other contaminants so you aren’t doing more harm than good!

Including collagen in your diet (either through foods like bone broth or supplements) has some proven benefits, such as better joint health and smoother skin.

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GOOD

Feature

ven though food activist Rachel Parent says she leads “a typical teenage life”, her website says otherwise. At 18, she runs Kids Right to Know, a non-profit organization she founded to inform youth about their right to make informed, healthy, and environmentally sound choices—especially about the long-term risks of genetically modified (GM) foods. Rachel is also the Youth Director of Regeneration International 600, a global network for regenerative agriculture and land-use practices, and has been acknowledged as one of Canada’s Top 20 Under 20 Change Makers. Our phone call to Rachel Parent, one warm summer morning, brought her running from her garden, where she’s currently raising monarch (butterfly) caterpillars. Her love of nature fuels her mission, she says, and as we spoke the air crackled with her energy and impressive depth of knowledge.

GMO

The Right to Know

8 | September/October 2018

“You have to protect what you love,” says Rachel, “and I love spending time in nature. I grew up vegetarian and was always interested in animal welfare but (in elementary school) when we planted seeds, the experience of watching them grow into something we could eat really connected everything for me—and to the conversation we are having now about the importance of food and food sovereignty.”

Food Sovereignty = Food Freedom “Food is so interconnected with everything we face today, including deforestation, poverty, and politics. Massive biotech corporations are making and patenting GM seeds, which no independent scientist can review to determine their safety. These companies technically own these seeds, but seeds— such a crucial part of our ecosystem— belong to everybody.”

What’s a GMO? A GMO (Genetically Modified Organism) comes from a laboratory process of taking genes from one species and inserting them into another in an attempt to obtain a desired trait or characteristic. What kinds of genetically engineered traits have been added to our food crops?

18 year old Rachel Parent runs Kids Right to Know, a non-profit organization she founded to inform youth about about the long-term risks of genetically modified (GM) foods.

Herbicide-tolerant crops, which let the farmer spray weed killers directly on the crop without killing it. Pesticide-producing crops, where the plant produces its own internal pesticide.

SCARY CORPORATIONS OWN SEEDS —OWN LIFE! “IT’S

THAT

”

“Farmers buy these GM seeds, and once they get out there, there’s no stopping them: they cross-contaminate, and start genetic pollution. It’s a global problem. Right now, the majority of industrialized nations are growing GM seeds, including Canada and the US.”

Slow Change In Canada, identifying GM ingredients on food labels is still voluntary; hampered, says Rachel, by powerful corporate interests. “If we think about it, the food industry is like the tobacco industry, in the way they lobby our government and force consumers to believe a certain view. The only difference is that not everybody smokes, but everybody has to eat. And many corporations and the government are intertwined. One politician we spoke to rents out his farm to a company that grows GM canola. It’s really unfortunate that we have politicians in power with vested interests in biotech and believe that profits are more important than people. We must vote for people who really care about their constituents.”

Why should you be concerned about GMOs? Various feeding studies in animals have resulted in tumors, damaged immune systems and livers, smaller brains, birth defects, reproductive problems, and infertility. GMOs have also been linked with allergies, various digestive and bowel syndromes, and even autism in humans. What crops are GM? Soy (94%), cotton (90%), canola (90%), sugar beets (95%), corn (88%), Hawaiian papaya (more than 50%), zucchini and yellow squash (over 24,000 acres). Products derived from the above, such as soy protein, soy lecithin, cornstarch, corn syrup, and high fructose corn syrup, as well as oils from soy, cotton, canola, and corn. Approximately 90% of all products on supermarket shelves contain GMO ingredients. How do GMOs impact the environment? Crops are being genetically engineered as “Roundup Ready” so they can withstand massive spraying with the toxic pesticide, which doesn’t readily break down in the environment and ends up in our streams. New super weeds and super bugs are becoming Roundup resistant, so more and stronger pesticides are being used. The built-in pesticides found in genetically engineered crops may be largely responsible for the dying off of many insects, including honey bees and monarch butterflies. Courtesy www.kidsrighttoknow.com the good life The Magazine of Nature’s Fare Markets | 9

ORGANIC

GMO

NON-

Consumer Power = Change The growing movement to buy organic and non-GMO products, says Rachel, shows that we can all affect change by our choices.

Rachel meets with government officals and other activists to raise awareness about GMOs and affect change. Clockwise from top left: Robert F. Kennedy, Steven M. Druker and Aube Giroux, Ronnie Cummins, and David Suzuki

“We are advocating for mandatory GMO labelling because consumers have a right to know what’s in their food. Every decision is an action—whether buying clothes, cosmetics, supplements, or food—and has the greatest potential to create change. Every single thing you buy has an impact on our food systems, and our economy. If we, as consumers, demand organic, nonGMO food, farmers will grow it, and manufacturers and producers will create it.” “When we talk about climate change, the economy, and the environment, we always separate ourselves from the issue, and don’t consider ourselves part of nature. But it’s all interconnected. “We are in crisis mode. If we don’t step up, nobody else will. The time is now, we can’t wait anymore—and it’s up to every single one of us.”

kidsrighttoknow.com

One planet for all, all for one planet.

Rachel’s Five Ways to Help

1 2 34 5 “Even in small amounts, every single person’s actions can help. Together, we can create momentum and change.”

Buy ORGANIC and NON-GMO products.

SPREAD THE WORD. Tell your friends and neighbours. The more people who know, the better.

SIGN PETITIONS. Ask your MLA or MP to bring a bill to the House of Commons about mandatory labelling of GM foods, and to create GMOand pesticide-free agricultural areas.

GET INVOLVED. Volunteer to open school clubs or bring the message to your community.

MAKE A DONATION or help with fundraising—we could do so much more if more funds come in.

Sources:

https://www.canada.ca/en/health-canada/services/science-research/reports-publications/biotechnology/regulation-genetically-modified-foods.html www.kidsrighttoknow.com

10 | September/October 2018

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G OOD

Nutrition

Whether your little ones are going back to school or just starting, you know you have some serious lunchboxpacking ahead. The thought of packing 180+ lunches over the school year can feel daunting and impossible. But here is the great news: healthy lunches can be fun and super easy—all it takes is a little preparedness and creativity. I’m talking simple, real foods, served in fun and tasty ways.

Finding Joy in the Lunchbox BY MELANIE FOLSTAD

hope these meal planning ideas leave you feeling motivated, encouraged, and equipped! My greatest tip of all is to find joy in the journey. Parenthood is all about helping these little ones to thrive, and an attitude of gratitude goes a long way. So, find joy in the lunchbox. Yes, it’s a chore, but we need to remember that it is also a privilege. We get to raise these children up. We get to nourish them with food, and contribute to their ability

to concentrate and focus in school. We get to play a part in helping them succeed, even on the days we spend hours apart. It definitely takes effort, but that’s all part of raising kids. At the end of the day, all that is required of us is to do our best for these kids, allowing plenty of grace—both for them, and ourselves—in the process. These little ones have our hearts, so let’s nurture them well, nourish them well, and cherish them with all we’ve got.

MELANIE FOLSTAD believes in nourishing our bodies with whole foods as it is a critical component for keeping us healthy, energized, and feeling our best. Being in the thick of raising two little ones, she understands the struggle of feeding picky eaters and loves the challenge of finding practical and delicious ways to get real food approved by the lil’ skeptics!

12 | September/October 2018

cleanlittleplates

GET ORGANIZED FOR SCHOOL LUNCHES

GET ACQUAINTED WITH MACRONUTRIENTS

Everybody requires fat, carbohydrates, and protein. This can help inspire you when packing lunches, giving focus and direction, as well as natural variety. A lunchbox of fruit and veggies is nourishing, but where are the protein and fat? Don’t worry too much about balancing every snack in the bag. It’s big-picture thinking, ensuring they get what they need over the course of the day. And it’s about balance, not perfection, so don’t be shy about including a little something sweet or salty for them to enjoy!

INVEST IN GREAT LUNCHBOXES AND CONTAINERS

You’ll reduce the repeat waste (and recurring expense) of non-reusable plastic. Aside from the benefits to the planet, bento-style lunchboxes and functional containers make packing lunches way simpler. It’s much easier to find inspiration to fill small compartments than the black hole of a giant lunch bag. And kids love it! They have organized options, presented in interesting ways. We tend to eat with our eyes first, so presentation is key.

MAKE LUNCHES THE NIGHT BEFORE

Always! Get lunches going while the mess of dinner is still out—it’s much easier to be motivated to pack a good lunch before you finish cleaning up and sit down! We all know how hard it is to get back into the kitchen after 9pm to start chopping, washing, and portioning. Don’t wait until you’re exhausted, and don’t leave it until morning—that will bring its own chaos.

GET INTO A GOOD ROUTINE

And get your kiddos involved in the process too! Let them help select and prepare the foods, fill the boxes, and clean up the lunchboxes after school. While we are helping them thrive and grow by packing them a lunch, I believe we also need to teach them about responsibility in the kitchen. It’s important that we help increase their understanding of real food. Every colour of the rainbow can be found in fruits and vegetables alone. Have fun with that! Let them measure and stir ingredients. Let them taste, feel, wash, and peel vegetables. Show them that real food doesn’t have ingredients—real food is the ingredients that make up meals we eat; then combine these foods together in different and delicious ways. Bring them in the kitchen and let them see first-hand that nourishment does not mean punishment. Having everyone be part of the process brings responsibility, knowledge, and more enjoyment all around!

DO SOME MEAL PLANNING AND PREPPING

Write out a week’s worth of lunch and snack ideas, and a shopping list. It will lessen food waste, bring direction to your shop, and bring order to your lunch-packing. You won’t be staring at the fridge in despair every night, you will simply be putting together what you planned. Prep veggies on the weekend too! Peeled and cut carrots last up to five days in the fridge, stored in a bath of water (I change the water every two days). Cut peppers and cucumbers stay crisp for 2 to 3 days if kept in the fridge in a damp paper towel. Use these hacks to your advantage. Put the effort in on a Sunday, then reap the convenient benefits all week long!

the good life The Magazine of Nature’s Fare Markets | 13

G OOD

Health

The Biggest Thing Holding You Back ARTICLE AND PHOTO BY SONYA LOONEY

Several years ago, I was an electrical engineer, a career I didn’t particularly love. I had spent so much time in my field and even got a Master’s Degree, but my real dream was to be a Professional Mountain Biker.

veryone told me cycling was just a hobby and I should stick to the practical: engineering. I felt stuck, frustrated, and afraid—afraid to make changes because the future was uncertain. I was afraid I wouldn’t be successful. But I was also afraid that if I didn’t chase after what I loved most, I’d regret it forever. There was a lot of uncertainty, but I knew that to get unstuck I had to make a drastic change. What happened? I quit my job and found a marketing job in the bicycle industry—I leaped! The marketing job was perfect because I could travel, have a flexible schedule, race my bike, grow my connections, and maybe eventually become a full-time pro. However, a big unknown was the only marketing I had done was marketing myself as an athlete. But my desire to pursue happiness was greater than my fear. My choice ended up being massively successful and in 2013, I became a full-time Pro Athlete and Entrepreneur.

SONYA LOONEY is a World Champion Mountain Biker and a podcaster, speaker, and expert in the fields of plant-based nutrition, mindset, and adventure travel. Through taking on the world’s hardest mountain bike challenges, Sonya applies lessons learned from the trail to everyday life to inspire personal growth and a positive headspace.

14 | September/October 2018

How did I manage fear of the unknown? I constantly have to overcome fear when riding rocky, steep trails, travelling to remote locations, and taking on the hardest endurance events in the world. Fear is a regular part of my week. Let’s start with primal fear. Primal fear is productive and keeps us alive. Think of a turtle: when it senses danger it goes into its shell, but at some point it must decide to come out. The primary point of fear is to keep the turtle alive. However, it might retreat into its shell in situations that aren’t dangerous, due to fear of the unknown. Often, our fears are simply in our head; they hold us back from things we want to do because we worry about what could happen. How many times have you decided not to do something because of unknown consequences?

sonyalooney.com looneysonya Podcast: The Sonya Looney Show

Fear of the unknown is what keeps us in jobs we don’t like, in unproductive relationships, and afraid to try new things. Learning how to manage fear is akin to learning how to assess risk. What is the true risk and consequence of a decision?

faced with a decision and want to overcome the paralyzing fear of change:

Clinical Psychologist Dr. Kristin Keim says, “If we aim to go to a mindset of being present without judgment or expectation then we can focus on what is in our immediate control. Nothing or no one can do anything to us without our permission. We are always in control of our mindset/attitude and how we choose to respond or let go of negative and stressful feelings and replace or reframe them as something that will help us move forward and beyond our fears.”

• Consider the worst case—it’s usually not that bad.

Here are some techniques I have used to make changes in my life and take on challenges, even challenges no one had ever done before (like being the first woman to finish a 10-day mountain bike race in Nepal that goes over the world’s highest mountain pass). Consider these the next time you’re

• Focus on what you can control, not what you can’t. Anxiety is rooted in feeling out of control, so control the controllables.

• Determine what you’re really afraid of through journaling and self-reflection. Is it what other people think? Is it of losing or rejection? Consider “If x happens, I’ll feel y.” Generally, we fear emotional pain. • Remember, most decisions aren’t permanent. • Choose your lens: You’ll grow as a person and have a new experience. New experiences make us feel alive and help bookmark our lives. Experiences just outside our comfort zone are usually meaningful. • Consider that the only way to break stagnation is to make a change.

• Treat change like a muscle: the more times you go outside your comfort zone, the easier it gets. • Decide not to be perfect. Set a goal and go for it, but choose process over outcome. Focus on giving an effort you’re proud of. Confidence comes from overcoming fear and setbacks over and over. By overcoming fear of the unknown, I was able to move to Canada, switch careers twice, travel to places I never thought I’d go, conquer athletic challenges, start multiple businesses, and even become a World Champion. If I feel a little nervous about something, if my palms are a little sweaty, I know I’m on the right track. Sonya did a TEDx talk on living life outside your comfort zone. View it on her website: www.sonyalooney.com. She also has a podcast where she regularly speaks with experts on mindset and wellness: The Sonya Looney Show on Apple Podcasts.

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the good life The Magazine of Nature’s Fare Markets | 15

G OOD

Nutrition

The Flexitarian Diet BY LISA KILGOUR, rhn

My style of eating can be hard to categorize, and due to my line of work, I’m often asked about it. “What a nutritionist eats” has been a very trendy topic on social media lately.

n a nutshell, I’m not a vegetarian but my diet is low in meat. I eat a lot of whole foods like fruits, veggies, beans, nuts, seeds…and animal protein a few times a week. A few years ago I came across the perfect name for my style of eating: Flexitarian. A Flexitarian diet can also be called a semi-vegetarian diet. I’ve seen it described as “a vegetarian who just can’t break up with meat for good”, or a casual vegetarian. It gives room for flexibility, and frankly, real-life. The focus is plant-based food but it does include some animal-based protein…it’s just not the main event. Plants are king in my diet. It’s

extending the popular concept of “Meatless Mondays” to many days in the week. Moving to this style of eating involved a simple shift in how I look at meal prep. When I start to cook a meal my first question is “what veggies am I having?”, instead of focusing on the protein/meat component. Protein is a companion to my veggies, instead of being the star. And, lots of the protein in my diet is vegetarian, like organic tempeh, chickpeas, eggs, organic smoked tofu, and nuts and seeds. This style of eating makes my body happy so I know it works for me. If I’m craving more protein, I have more protein. It’s very simple. It’s also

a bit of an anti-diet; you’re never “on” something because everything is allowed. It’s all about adding lots of plant-based foods, making this a very nutrient-dense diet. There are good reasons to move toward a more plant-based lifestyle. Studies have found that vegetarians may live 3–5 years longer than meat eaters, and they tend to have lower blood pressure and a reduced risk of cardiovascular disease and stroke. The good news is, many of the benefits of vegetarianism carry over to the Flexitarian diet! Yay! Some people, myself included, feel best with some animal protein in their diet, and this allows for all or most of the

LISA KILGOUR, rhn is Nature’s Fare Markets’ Registered Holistic Nutritionist. She is Board Certified in Practical Holistic Nutrition and provides free half hour one-on-one nutrition consultations in our stores. Check out the appointment schedule on page four and book your free appointment in-store today or online at naturesfare.com. Learn more: lisakilgour.com

16 | September/October 2018

benefits of the vegetarian lifestyle while also having some flexibility. It’s about fuelling your body the way it would like to be fuelled. And, eating less meat has opened up space in my budget to buy more sustainably produced/ethically grown animal products, like organic and grass-fed/grass-finished. By reducing the quantity of meat I buy, I can increase the quality. I like this natural sideeffect of my style of eating.

What to Watch Out For While I can sing the praises of this very flexible diet, there are a few things to keep an eye on. Cravings for meat or bread: These can be a sign that your body would like some more protein, please. Iron and B12 deficiencies: By eating less meat you may not be getting enough of these essential nutrients. And these two are particularly hard to absorb. They’re also easily tested in a routine blood test, so just keep an eye on your numbers.

How to Transition to a Flexitarian Diet It’s easy as 1, 2, 3. Try it out and see how you feel. If you feel great, then it’s a good diet for you. If not, try something else… there are many different options out there! 1. Try out some new vegetarian or vegan recipes. Create new flexibility in your diet by trying something new. Maybe a stir-fry using organic tempeh or organic smoked tofu. Or a vegetarian chili or stew. Check out www.ohsheglows.com and www.minimalistbaker.com for some recipe ideas.

2. Shift your focus to veggies. Make veggies the king/queen of your meal! Shifting your focus to veggies will automatically make them a star and increase their real estate on your plate. 3. Enjoy! Eat more plants and less animal protein and see how you feel. It’s as simple as that. Plant-based foods to enjoy: all veggies (non-starchy and starchy), fruit, nuts, seeds, beans, and whole grains.

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

G OOD

Health

Fertility Factors for Future Fathers BY DR. SHELBY ENTNER, nd

have been binging on the recent TV season of The Handmaid’s Tale and its frightening world where fertility is greatly distorted. The brilliant Margaret Atwood created this dystopian vision in 1985 when few knew about IVF, egg donors, or other challenges in the field of fertility. Her narrative is extreme but alarming. How many people do you know who have had fertility challenges? When faced with infertility, most women are put under the microscope to evaluate potential issues, but we also need to focus on the partner to have the best success. A healthy Dad is just as important as a healthy Mom! The journey of healthy sperm is an elaborate voyage. More than 50 to 150 million sperm embark on the journey to fertilize an egg when a man and woman have sex. About 10 reach the finish line but there can only be one winner! Dead ends, varying pH levels, white blood cells fighting off foreigners—the average sperm faces many natural hurdles in its quest for success. But

other factors are playing a larger role in the fertility challenges we face. A large French study of 26,600 men found that average sperm counts fell by a third between 1989 and 2005. This is one of the largest, most recent samples to date; however, older studies reflect similar findings. What is affecting sperm counts and how do we evaluate a man’s odds of having strong swimmers? A semen analysis is usually the first step in evaluating a man’s reproductive health. Five areas are checked: count (how many), motility (swimming ability), morphology (shape), viscosity (fluidity), and DNA fragmentation (proper genes). An analysis is an important first step in fertility support but evaluating healthy lifestyle changes is just as important. Consider environmental, social, dietary, hormonal, and physical markers as well with any well-rounded assessment. What you eat, where you work, stress levels, and lifestyle choices can make a huge difference in a proper evaluation.

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. 18 | September/October 2018

verocare.ca

Sperm can be vulnerable to environmental factors, such as exposure to excessive heat or toxic chemicals. Microwaving leftovers in a plastic container can cause serious issues with sperm motility. Researchers from Denmark found than men who had the highest levels of the chemical bisphenol-A (BPA) in their urine had a significantly lower percentage of motile sperm. BPA can leak into food from heated plastic; it can affect the estrogen and androgen activity in the epididymis in the testicles and impede the normal development of sperm. Men working around radiation and lead can also have issues with healthy sperm production. Diet is always an important factor with any health concern. Healthy fats help enable healthy sperm by long-chain polyunsaturated fatty acids playing a part in sperm production. Healthy proteins are also incredibly important. Harvard University researchers found that men who ate the most processed meat had significantly lower counts of normal-shaped sperm compared to those who consumed the lowest amounts. Alcohol can also be a concern because heavy drinking can lead to reduced testosterone production, impotence, and decreased sperm production. And of course eating fruits and veggies can make a big difference in preventing

abnormal cells due to the high antioxidant levels in these foods. Habits like smoking any substance can be harmful to DNA but there is growing evidence that marijuana can significantly lower the body’s hormone levels and decrease sperm count. Hobbies like mountain biking, hot tubs, and spending a lot of time with a laptop on the groin can also cause overheating of the scrotum or compression of the area. Hormones are equally important to discuss with your health team when evaluating men’s fertility! Testosterone, cortisol, thyroid, estrogen, FSH, and LH are just as important to test for men as for women. Understanding how these hormones can affect fertility gives a peek behind the curtain at what needs balancing to optimize the chance to conceive. Diet, lifestyle, stress, and supplement changes can really matter when optimizing men’s fertility. Drop the cannabis and alcohol and pick up the carrots while evaluating other issues with healthy swimming sperm! Fertility success is based on creating the best environment, physically and emotionally, for conception. Remember our men and their super swimmers when preparing to start a family!

Lifestyle is a factor! Consider environmental, social, dietary, hormonal, and physical markers as well with any well-rounded assessment. Fertility success is based on creating the best environment, physically and emotionally, for conception. the good life The Magazine of Nature’s Fare Markets | 19

G OOD

Beauty

Falling Back Into Simple Skincare ARTICLE AND PHOTOS BY STESHA JORDAN PUCKET T

I AM OFTEN SO TIRED BEFORE BED, I WANT TO JUST WASH MY FACE AND MAKE SURE MY MAKEUP COMES OFF WITHOUT USING A BUNCH OF DIFFERENT STEPS.

ow that the two hottest months of the year are over, it is time to get back into a routine, back to school, and unfortunately, back to real life. No more lake days, summer night BBQs, or getting by with pushing our skin to the side. If you are anything like me, summer was the perfect time to throw on some moisturizer and sunscreen and head out the door. I never really “got ready”, so taking care of my skin also fell to the side. Now I am paying the price, as maybe you are too, so it is time to get my skincare routine going strong. I love a good product but I am not about a 15-step process before bed. I am all about what works and what is quick! Let’s start with a basic cleanser and once a week (or twice if your skin can take it) exfoliator. I am

often so tired before bed, I want to just wash my face and make sure my makeup comes off without using a bunch of different steps. When I found Bio Foaming Cleanser from Viva Organics, I was hooked instantly. This cleanser combines the benefits of prebiotics derived from potato enzymes and the stimulation of apple cider. It also contains aloe vera, oat protein, and chrysanthemum, which provide a moisturizing feel once the product is washed off. I use this cleanser twice daily! For my once a week exfoliator I use Amaze Exfoliating Gel, also by Viva Organics. If you could bottle up skincare magic, this would be it! It is a highly effective, nonabrasive, natural exfoliant which is light on the face but still does all the jobs of traditional exfoliators. At first I was a little skeptical about this product because you actually apply it to the face dry. Yes,

STESHA JORDAN PUCKETT is a lover of style, beauty, and all things photography. She started her blog, Classic & Bubbly, in June of 2011, where she uses her love and talents of photography and writing to explore topics like personal style, beauty tips and tricks, and her family life. classicandbubbly.com 20 | September/October 2018

dry! Add a small amount to your fingertips and start to cleanse your face in a circular motion until you feel little balls of dry dead skin starting to lift. After you have washed your entire face, rinse with water and prepare to have the softest, cleanest skin of your life! The second step to my easy skincare routine is moisturizing. My skin needs some real damage repair after all the long days in the sun, regardless of if I had sunscreen on. I look to the Annemarie Börlind Natural Beauty line. She has such a well-respected line with multiple products in each sub category, but I have two favourite items that I love for this transition time of year. For mornings I am crushing on the FaceFirming Gel. It is never too early to start thinking about anti-aging and keeping our face where it should be! This facial gel minimizes enlarged capillaries, firms contours, and refines complexions. I apply this gel each morning; if my face feels a little “tight” I know it is working. I don’t like to add my face makeup on top of the gel so I add a simple moisturizer before continuing

with makeup. For evenings I am all about layering on the thick creams! So when I tried the LL Regeneration Revitalizing Night Cream I knew just by the texture I was going to love it. The entire LL Regeneration line (they also have an eye cream and day cream!) is all about nourishing, regenerating, and revitalizing your skin. After a long summer this is just what you need to keep your skin looking healthy

and happy as you get into the winter months! I apply generously each night, and wake up feeling amazing. There you have it: four simple products for giving your skin a nice refresh after the summer season. Fall is approaching, so keep your skin routine strong—just remember it doesn’t have to be complex to make your skin feel its absolute best!

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

FALL BACK ON TRACK! Cleanses • Probiotics • Fibre

GOOD

Nutrition

Ingredients 8

corn tortillas

1½ cups brown rice, cooked 1 cup

canned black beans, rinsed and drained

1 cup

canned or frozen corn, drained

½ tsp cumin salt, to taste 2 pkgs Frontera Red Chile Enchilada Sauce 2 cups Grass Root Dairies Jalapeño Gouda, grated and divided 1

ripe avocado, diced

½ cup cilantro, chopped

fresh jalapeños, thinly sliced (optional)

Toppings

sour cream

lime, quartered

PREPARE 1. Preheat oven to 350°F. Brush a 9"x13" baking dish with olive oil. 2. In a medium bowl, combine rice, beans, corn, and cumin along with 1 cup of the grated gouda and stir to combine. Season with salt to taste. 3. Lay a tortilla flat and spoon about ¹/³ cup of the rice mixture along the centre. Roll the tortilla up tightly, and place seam-side-down in the prepared baking dish. Repeat with the remaining tortillas, tightly tucking each enchilada beside the next. 4. Pour the enchilada sauce over the tortillas and sprinkle the remaining 1 cup of grated gouda on top. Bake 20 to 25 minutes or until the sauce bubbles. 5. Remove from oven and garnish with avocado and cilantro, and jalapeño, if using. Serve with sour cream and lime on the side.

Easy Enchiladas BY TORI WESSZER Making your own enchiladas doesn’t have to be back-breaking work! For this recipe, we used prepackaged enchilada sauce from Nature’s Fare Markets to help us get this cozy fibre- and flavourpacked dish on the table in under a half hour, without breaking a sweat! Cook the rice the night before to make this dish that much easier to assemble. I highly recommend keeping essentials such as frozen vegetables, frozen tortillas, and canned beans on hand to help you create quick weeknight meals like this one; being prepared is 90% of the battle! This enchilada sauce is amazing (a bit spicy) and really makes the dish. You can add shredded cooked chicken to the rice mixture if you aren’t making it vegetarian; it’s a great way to use up leftover chicken.

TORI WESSZER is a Registered Dietitian and self-proclaimed foodie. Her nutrition philosophy embraces moderation and quality without deprivation. She started up Fraîche Nutrition on a whim in August 2014, inspired to help share her love of food and educate others on simple healthy eating at the same time. Tori believes that food and nutrition has become overly complicated, and hopes to help others live healthier lives one wholesome recipe at a time.

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the good life The Magazine of Nature’s Fare Markets | 23

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GOOD

to our Community

Mamas for Mamas A MOVEMENT, NOT A MOMENT

We are so proud to support organizations that help to better the lives of people who live in our communities, like Kelowna-based Mamas for Mamas, working to change the landscape of poverty faced by struggling families. With 32 satellite chapters in Canada, and interest from 40 communities in the US, Mamas is turning into a much-needed movement. Founder/Executive Director Shannon Christensen talked to us about how the organization came to be—and where it’s going next.

NF SC

Tell us why you started Mamas for Mamas.

I started a community of moms when I was a young mom at 23, because I didn’t have the community—the village—to raise my children with. Originally a Facebook group, it turned into something else when we realized there was a real need for poverty reduction and community support. Mamas for Mamas was built to be the change that we want to see in the world.

It’s one thing to help others, and another to run an organization. Where did you get that entrepreneurial streak?

I didn’t know I had one! I’ve always been called a disruptor and thought I should change, but I realized it gives me the freedom to step out of the box, to change the systems and approach to charitable work. Most people set up a charity then get to work—we did things backwards. We built the organization and then found the funding. We built the communities, then implemented programs.

NF SC

What’s been the biggest challenge?

Shifting gears from a frontline trauma therapist for victims of sexual abuse (for another organization) to someone in a leadership role; learning to make a team with amazing friends who came in to build this with me.

Mamas for Mamas manage a half acre piece of farm land for their Sustainable Nourishment Program which supports and promotes food security for low-income mothers and families in the community.

I feel so empowered that we’re part of changing some of the systems that just don’t serve those who seek help. There can be competition in the charitable world, but it doesn’t have to be that way. We’re part of the Poverty Reduction Committee in Kelowna and have a real desire to collaborate—and other charities have been really supportive. We work really hard to make sure that the people in our community, as mentors or supporters, know that we’ve always got their back. We always say, “Mamas’ got you. Whatever you need, we got you.”

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

“One of the reasons I wanted to take this from grassroots to a powerhouse movement is to address the mental health issues associated with poverty. If you struggle with depression or anxiety, and don’t have care, everything else falls to the wayside.”

NF “We are actively engaged with the development of a poverty reduction plan with representatives of Kelowna, the Central Okanagan, and the Province of BC. With the ongoing support of our community, we can change these heartbreaking statistics and ultimately start to change the landscape of poverty in our home communities.” —Shannon Christensen www.mamasformamas.ca Instagram: mamasformamas Twitter: mymamasformamas Facebook: Mamas For Mamas

You now have a garden and cooking classes. How do you decide what to offer?

We are client-centred, mamaguided. If something is needed, and it isn’t available anywhere else, we build it. Fresh food security is one of the biggest financial and emotional constraints for moms who want to feed their kids healthy foods, so we work with the food bank to make sure people get what they need. And mamas who volunteer in the garden feel like they are contributing to their own well-being rather than just taking.

NF SC

What’s next?

Free or subsidized pregnancy and infancy loss support, from properly trained counsellors, is very hard to come by; so many women are just sent home with a pamphlet. We’re working with Interior Health on a comprehensive best practices program, expected to be ready in September. We’re also working with Vantage Living (retirement homes) to connect moms with grandmother figures— grandmamas for mamas—for a multi-generational focus on wellness.

NF SC

How can people help?

Anybody who wants to get involved—whether you have money, time, or knowledge—to make life better for the mamas in our community, is welcome and celebrated. And donations are always, always helpful.

+ Nature’s Fare Markets proudly supports Mamas for Mamas with: Monthly donations to the Sustainable Nourishment Program; Last year our bistro sold Jillian Harris’s favourite smoothie. A portion of the proceeds of that smoothie were donated to Mamas for Mamas (In partnership with Genuine Health); and Food drives at our stores to promote food donations.

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Full Spectrum Curcumin – a powerful health champion Chronic joint pain, skin problems, recurrent digestive issues, persistent sleep problems, diabetes, fatigue… Where is the link? It can be found in the origin of all these issues that degrade quality of life, day in, day out: inflammation. The conventional approach to relieve symptoms of inflammation and reduce pain is to rely on non-steroidal anti-inflammatory drugs. But they do not address the underlying problem, and long-term use is linked to severe side effects, including increased risk of heart attack. This is part of the reason why an increasing number of people are turning to natural remedies for long-term benefits. Curcumin is a favourite one: a potent phytonutrient with an amazing therapeutic potential. Its anti-inflammatory and antioxidant talents extend to joint pain, skin conditions, lung health and gastro-intestinal conditions, and it has shown impressive preliminary results in neurodegenerative diseases and as an adjunctive therapy in cancer treatments. Unfortunately, curcumin is fat-soluble and extremely poorly absorbed in the body, therefore only a very limited amount can be used before it gets eliminated. This is why the research and development in the field of nutritional science has been focused on increasing its bioavailability and absorption rates. The latest advancement in supplements is an extract developed in Germany, called NovaSOL® curcumin, that has shown in human clinical studies an unprecedented 185 times better bioavailability compared to standard 95% extract, and also 24-hour retention in the body. To achieve this, researchers started with the best standardized extract to concentrate the active compounds. A patented process was used to reduce the particle size of the extract and encapsulate the curcumin within digestive transport vessels called micelles that make it possible for fat-soluble nutrients to be absorbed into the bloodstream as easily as water-soluble nutrients. The process mimics the natural micelles produced during the body’s digestion of fats and fat-soluble nutrients and delivers the active curcumin as a water-soluble, readily-available nutrient. This innovation has the most efficient delivery technology so far and unlocks the power of curcumin like never before for maximum antioxidant and anti-inflammatory potential.

Sisu unlocks the power of curcumin like never before. • Faster and more readily absorbed than any other form • Patented micelle technology • Stays in your system for a full 24 hours • Just 40 mg of curcumin in one softgel equals nearly 75 (100 mg) capsules of 95% curcumin extract • Non-GMO plus gluten, wheat and dairy free

Schiborr C, Kocher A, Behnam D, Jandasek J, Toelstede S, Frank J. The oral bioavailability of curcumin from micronized powder and liquid micelles is significantly increased in healthy humans and differs between sexes. Mol. Nutr. Food Res. 2014, 0, 1–12. http://www.ncbi.nlm.nih.gov/pubmed/24402825

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GOOD

Fitness

Time Under Tension BODYWEIGHT WORKOUTS

ARTICLE AND PHOTOS BY RACHEL DOELL

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 | 28 | September/October 2018

dailyroutinefitness

hether it’s in your hotel room, on vacation, or as part of your home workout routine, using your body weight requires little to no equipment and can produce serious results. When we think of building muscle and creating definition in our bodies, our minds might immediately start thinking about all those missed bootcamp classes or the weights collecting cobwebs in the garage. You may just need to stop allowing space for excuses, get your body out of bed, and start moving!

Time Under Tension When your goal is to reduce your body mass index and create more muscle, the urge can be to move at a quick pace through exercises. Let me introduce to you the concept of Time Under Tension. The traditional time under tension concept is based on four seconds of lowering your weight, a one second pause, and two seconds to raise your weight. Most personal trainers will instruct their clients that sets of 8 to 12 reps will create muscle hypertrophy and strength in the body. If you rush through the first 8 reps, what happens to your form in the last 4? By slowing down your reps and focusing on time under tension, you are able to focus on what’s really happening in your workout. For your next bodyweight workout, try to hold true to the time under tension principle: 4–1–2. When you are integrated with your body movements, you will no doubt complete more efficient workouts and will start breaking through possible plateaus you have been facing.

Eliminate Plateaus With Bodyweight Workouts If you have done the same weightlifting workout routines for months on end, you have probably experienced a

plateau at some point. Taking a break from your weights and gym equipment and doing something as simple as slowing down not only gives your joints a break, it switches things up for your muscles, resulting in beneficial muscle confusion. Prior to every photo shoot that I do, I take a 10 to 14 day break from lifting weights and focus on bodyweight exercises. I do this not only to switch things up but to challenge my muscles in a way that lifting weights oftentimes can’t. So next time you are staring at the wall of dumbbells and feel completely unmotivated, try busting out a high intensity bodyweight workout and bring the fun back to your fitness routine. These simple bodyweight workouts are a great way to get the body moving and keep things simple.

DAILY ROUTINE FITNESS

Bodyweight Workout Set your timer: 45 seconds each exercise. Repeat each circuit 3 times. Focus on short rest periods between sets to keep your heart rate elevated. For more workouts and video explanations for movement, visit dailyroutinefitness.com

CIRCUIT 1

CIRCUIT 2

CIRCUIT 3

Push-ups

Bodyweight Squat

Shadow Boxing

Bench Dips

Lunges

Burpees

Wall Squat

Tricep Push-up

Mountain Climbers

Plank on the toes (or knees if you need a modification)

Crunches

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

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2 g 5 n i t y a e r a b e r l s e ! C

Thank you We are proud to be a BC-owned family company. Our passion for wellness is deeply rooted in our family, and we thank you for making us a part of your journey to better health these past 25 years. To all our loyal staff and customers—we love you! Here’s to another 25 years building healthy communities together. —the Monahan Family

Celebrating

years

& Counting

We wouldn’t be here without our loyal customers. Thank you.

Nature’s Fare Markets STORE LOCATIONS Kamloops 1350 Summit Drive 250.314.9560

Kelowna 1876 Cooper Road 250.762.8636

Langley 19880 Langley Bypass 778.278.1300

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