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SEPTEMBER/ OCTOBER 2020
3 Ways to
SUPPORT Your
IMMUNE SYSTEM 9
17
23
26
KIDS IN THE KITCHEN
A WELLNESS-CENTRED APPROACH TO STAYING FIT THIS FALL
THIS TIME OF UNCERTAINTY
WHAT’S FOR DINNER?
IN PARTNERSHIP WITH
As a mom and a holistic nutritionist I feel good giving my daughter natural health supplements that can help her truly thrive by supporting her gut and immune health! Based on the latest research, you can feel good knowing you’re giving your child products that are free from GMOs and artificial flavouring and full of wholesome, nourishing ingredients designed with your child’s resiliency in mind.
- JOY McCARTHY, Holistic Nutritionist
genuinehealth.com
CONTENTS G OOD
Feature
5 3 Ways to Support Your Immune System
9
By: Lisa Kilgour, rhn
G OOD
to our Community
9 Kids in the Kitchen By: Jen Kossowan
G OOD
Health
13 Support Your Child’s Brain Health With the Right Supplements By: Kelly Aiello, rhn 21 Body Neutrality: A Gentle Approach to How We Think About Our Bodies
15
23 This Time of Uncertainty: 4 Things I’ve Learned
By: Vanessa Jahnke
27 Scary Shedding
By: Dr. Shelby Entner, nd
GOOD
Fitness
17 A Wellness-Centred Approach to Staying Fit this Fall
By: Kelsey Ellis, rhn
G OOD
17
Nutrition
15 Cheesy Melty Vegan Comfort Food Recipe: Baked Sweet Potato Nachos By: Bailey Campbell 26
What’s For Dinner? Meal Kits to the Rescue
I N EVERY ISSUE 4 Get the Good Stuff 29 Expert Answers 30 NEW Good Stuff In-Store
26
the good life The Magazine of Nature’s Fare Markets | 2
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3 | September/October 2020 $15.99
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LISTEN WITH THAT BEING SAID by Esther Boykin and Erica Turner April 2, 2019: Self Care with Jerico Mandybur In this episode, Esther and Erica chat with writer and self-care advocate Jerico Mandybur about how to manage your self-care and reclaim what brings you joy. We also discuss the role of social media in our lives, selfexploration, and Tarot.
Guest: Jerico Mandybur
the good life The Magazine of Nature’s Fare Markets | 4
GOOD
Feature
3 Ways to
SUPPORT Your
IMMUNE SYSTEM BY LISA KILGOUR, rhn
“H
ow to boost your immune system” is probably the most popular blog post, article, webinar, and podcast right now…but, you won’t hear it from me because it’s (mostly) wrong. You see, your immune system is like Goldilocks—it works best when it feels “just right”. Not too high, not too low, just right. Truthfully, some (but not all) immune advice out there will help you create a nice and balanced immune system. So, maybe I’m just being too picky with words. But,
due to the high rates of auto-immune conditions today, I think it’s important to talk about the perils of an over-boosted immune system.
Finding that perfect balance spot—where it’s calm but poised to attack—is what your body wants. This is called modulating your immune system.
If your immune system is too hot (overstimulated) then it may trigger inflammation, allergies, asthma, and sometimes even auto-immune conditions. Yikes.
Symptoms of a cold/flu are a sign your body is fighting it!
If it’s too cold (low/underwhelmed) then it struggles to keep up and fight against infections. It might feel like a stubborn cold that won’t go away or stubborn virus (like shingles) that keeps coming back.
Have you ever felt a cold or flu come on and within hours you’re curled up in bed feeling awful? This may feel like your immune system is weak, but that’s not true. There’s a very good chance your immune system is in full attack mode.
LISA KILGOUR, rhn is one of Nature’s Fare Markets’ Registered Holistic Nutritionists. She is Board Certified in Practical Holistic Nutrition and provides free half hour one-on-one nutrition consultations in our stores. Check out the appointment schedule on page four and book your free appointment in-store today or online at naturesfare.com. Learn more: lisakilgour.com
5 | September/October 2020
YOUR IMMUNE SYSTEM IS LIKE GOLDILOCKS— IT WORKS BEST WHEN IT FEELS “JUST RIGHT”.
Fever, cough, runny nose, sneezing, chills— these are all symptoms of your immune system fighting the virus or bacteria. This is a time to rest so your body can keep up the fight! Plus, this is the time to boost your immune system so it can stay on guard and fight. But you only want to boost it for a few days, because after the infection has been fought, your body needs to clean up that immune response. It’s the cleanup process that most of our bodies struggle with and this can lead to chronic inflammation, allergies, and possibly auto-immune conditions. Early research has found that some auto-immune conditions might be first triggered by a virus.
What happens if you boost your immune system every day?
that’s where the genius of immune modulation comes in.
Most of us have an immune system that’s too “hot” instead of “cold”. It’s overwhelmed and overstimulated and it’s struggling to calm down. An overwhelmed immune system can take longer to find a virus or bacteria because its to-do list is so long. This can mean it can take longer to feel symptoms and they’re pretty strong once the infection is found. If your immune system is sitting low or “cold”, then it also can be hard to fight off an infection. So…what to do if you feel like your immune system is both too hot and too cold? Ah,
When we look to modulate our immune system, our body can boost it when it’s low and calm it down when it’s too high. It will find its own balance. So, instead of talking about boosting your immune system, let’s build an effective one instead. An effective immune system can ramp up to fight off a cold and can calm down and clean up after the infection has been dealt with. An effective immune system knows exactly what to do to keep your body safe and healthy.
the good life The Magazine of Nature’s Fare Markets | 6
SO, INSTEAD OF TALKING ABOUT BOOSTING YOUR IMMUNE SYSTEM, LET’S BUILD AN EFFECTIVE ONE INSTEAD.
HOW TO BUILD AN EFFECTIVE IMMUNE SYSTEM
2
1
Add some immune modulators. Medicinal mushrooms, like reishi, lion’s mane, and agarikon, are potent immune modulators. They do an amazing job of bringing your immune system into that Goldilocks zone, and there’s a lot of research that shows they may even help with very-hard-to-treat autoimmune conditions.
Manage stress. Right now, stress is at an all-time high, so please take this section with a grain of salt (and ignore it if it causes you more stress). Research shows that your immune system reacts to stress in the same way that it reacts to an infection—it goes into attack mode. But stress is much more chronic than infections, so your immune system might be struggling to find a moment to relax. Each relaxing moment in your day is a big win for your body. This might be a quiet moment with a cup of tea, laughter with your kids, or a loving call with family or friends. These moments really add up, so enjoy every single relaxing moment. Some ideas: a walk outside (around trees is a bonus), a gentle yoga class (lots are available online!), or reading a favourite book.
7 | September/October 2020
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Clean up your diet. Your immune system loves a nutrient-dense diet, filled with fruit, veggies, nuts, seeds, protein, and whole grains. Whatever kind of diet feels best for you will make your immune system happy; just make sure it’s full of whole food. Your immune system doesn’t really like refined flour and sugar…even though you might be craving it. Refined sugar and flour are lacking in important nutrients and put a strain on your body. They can also spike your blood sugar, adding more inflammation to the mix. Switch out your white sugar with fruit, honey, and maple syrup. In moderation, unrefined sugar can be much easier on your body. Your immune system is your number one protector when you go out into the world. Use these tips to keep it healthy and balanced this fall and winter.
PROBIOTIC PROTECTION FOR THE ENTIRE FAMILY!
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GOOD
to our Community
Kids in the Kitchen BY JEN KOSSOWAN
W
ith many of us sticking closer to home this year, it’s the perfect time to have some fun in the kitchen with the kids! While not intended for eating, both of these play recipes are made with the simplest of kitchen ingredients and are taste-safe should your little one sneak a lick. They also last for ages, can be played with again and again, and are compostable when you’re done with them. And the best part? They’re really easy to make, which means that your kids can probably take the lead in the kitchen with a little bit of guidance along the way.
Rainbow rice Rice play is a classic, and for good reason! Beyond lasting forever, it’s lovely and soothing to run your hands through and almost has a calming effect. Adding some colour takes it up a notch and makes it even more fun and enticing. This version is made with natural food colouring in the prettiest pastel hues, but vibrantly coloured rainbow rice is beautiful too. What you’ll need white rice white vinegar natural liquid food colouring jar with a secure lid measuring cups and spoons shallow play bin How to make it 1. Measure out 1 cup of dry white rice and pour it into your jar. 2. Add 5 to 10 drops of liquid food colouring, plus a ½ tsp of white vinegar. 3. Secure the lid tightly on your jar and shake vigorously. Continue to shake until the colour is evenly distributed. 4. Pour your rice out onto a plate, tray, or baking sheet to dry. It should come out barely wet and be dry in 10 minutes or so.
Once done, you’ll have two really engaging sensory play materials that can be used for all sorts of open-ended play invitations. As always, careful supervision is recommended when little ones are playing with sensory materials.
JEN KOSSOWAN is a kindergarten and grade one teacher and mama of two gorgeous kiddos. She’s passionate about play, loves a good DIY project, and can most often be found in her kitchen whipping up recipes that taste delicious while meeting her crunchy mama criteria. She started Mama.Papa.Bubba. on a whim in 2010 while living in the Middle East and has been sharing her recipes and activities there ever since. 9 | September/October 2020
mamapapabubba.com |
mamapapabubba
Chocolate Cloud Dough If you’ve never explored cloud dough, you’re in for a treat! It’s soft and silky and powdery like flour, but it’s mouldable like wet sand, which is loads of fun. This version is a rich brown colour and smells of delicious chocolate, which makes it even more magical! What you’ll need all-purpose flour cocoa powder vegetable oil whisk large mixing bowl shallow play bin How to make it 1. Add 7 ½ cups of all-purpose flour and ½ cup of cocoa powder to a large mixing bowl. 2. Whisk the flour and cocoa together until fully combined. 3. Add 1 cup of vegetable oil and whisk it in thoroughly. If needed, break up any clumps with your hands.
And you’re done! Transfer the rainbow rice into your shallow play bin, add some scoops and bowls, and you’ve got a wonderfully simple sensory play invitation. Another fun option? Add several jars and funnels to the bin for an instant filling station! Or pour some of your rainbow rice onto a tray or baking sheet and invite your little one to use their finger to “write” in the rice. When not in use, store your rainbow rice in an air-tight container or jar.
And that’s it! Transfer the cloud dough into your shallow play bin, and add some scoops and bowls for a really simple open-ended sensory play activity. For older kids, you can pair the cloud dough with some diggers and dump trucks to create an engaging construction site or pair it with some cookie cutters and silicone moulds for an instant bake shop. When not in use, store your chocolate cloud dough in an air-tight container or jar. the good life The Magazine of Nature’s Fare Markets | 10
STRENGTHEN YOUR
IMMUNE SYSTEM TOOLKIT These natural, effective supplements provide powerful support for your immune health. Featuring fast-acting antioxidants and herbs, they are specifically formulated to ensure you and your family have a full arsenal to support your body’s natural defence systems. QUERCETIN is a flavonoid and flavonoids are known to be potent antioxidants that can support the immune system. Michel Chrétien and his long-time collaborator Majambu Mbikay, researchers at the Clinical Research Institute of Montreal, began testing their idea that a derivative of quercetin, common in over-the-counter medication, was a “broadspectrum” antiviral drug that could fight a range of viruses. It may be used as an effective, safe, and affordable treatment of viral infection.
GARLICRICH® GARLIC + REISHI combines two synergistic natural ingredients to support immune health.
ANTI-VIRAL provides key active ingredients to enhance the immune system’s response to viral infections.
Garlic helps relieve symptoms associated with upper respiratory tract infections using powerful organosulfur compounds. These also support the body’s ability to fight infection by enhancing natural killer-cell activity. Reishi is known to strengthen resistance to stress and is also a source of polysaccharides with immunomodulating properties which reinforce the body’s response to infection.
Natural Factors Anti-Viral contains ECHINAMIDE®, the only standardized extract of Echinacea purpurea shown in placebo-controlled clinical trials to reduce the duration and severity of upper respiratory infections. ECHINAMIDE is made from certified organic echinacea, including three key active compounds combined in a clinically proven ratio.
Resistance and susceptibility to viruses depend on the ratio of VITAMINS D & A. Being deficient in vitamin D has been shown to impair innate immunity and has been suggested could be a trigger for influenza virus replication. Low concentrations of vitamins D and A in the body have been shown to increase the risk of severe complications in people infected with the influenza virus.
VITAMIN C supports production of white blood cells (the cells that protect you from viruses). Vitamin C is widely accepted and proven to help keep your immune system healthy and support recovery. During a viral infection, your body’s supplies of vitamin C are rapidly depleted as the immune system’s white blood cells absorb and use up all the vitamin C. Antibodies attach to the virus, making them invaders in the body. The white blood cells then know what they should be attacking, which is why keeping a healthy supply of vitamin C available to your white blood cells is crucial.
ISURA means certified clean. This seal assures you that this product has passed the most rigorous testing in the world. ISURA can test for over 700 potential contaminants. All Natural Factors products are third-party certified by ISURA. isura.ca
Online Self-Protection Guide: naturalfactors.com/virus
GOOD
Health
Support Your Child’s Brain Health With the Right Supplements BY KELLY AIELLO, rhn
KELLY AIELLO Kelly is a Registered Holistic Nutritionist (RHN) and an Amen Clinic Certified Brain Health Coach. She specializes in neuronutrition, the gutbrain connection, blood sugar regulation, and digestive disorders. She’s passionate about educating others on how to empower themselves to regain control over their health, optimize cognitive function, and become their best selves.
13 | September/October 2020
happihuman.com
I
n order to keep our kids healthy, strengthen their immune systems, and provide a solid foundation for their optimal brain health, your child needs the right stack of nutrients. In fact, healthy development in children, including a good memory, improved learning ability, stable mood, and better focus, is directly linked to adequate levels of essential nutrients. This is what I’ve dubbed neuronutrition. As a former public school teacher, I have seen firsthand the effects a poor diet, fast food, and sugary soda have on the academic performance and behaviour of kids. Their concentration, ability to focus, capacity to
Brain Food
learn, and memory all suffer. When they skip breakfast or consume mostly refined white flour products and processed foods, we also see a decline in grades and, for kids susceptible to the effects of sugar, behaviour problems or aggression. As a nutritionist and brain health coach, I get it. Kids are finicky eaters when it comes to certain foods and can be challenging to feed. There’s also no guarantee that the healthy lunch or snack you’ve provided for your child will actually be eaten. For these reasons, and the fact that proper nutrition is required for healthy brain development in children, sometimes,
we need to supplement our kids’ diets. Adding the right quality supplements to their regime can make all the difference! If you’ve ever wondered if anything could support your child’s brain health, now is the perfect time to take action, as a new school year gets underway. There’s nothing more important than protecting our child’s brain health and helping them develop their brain’s capacity. After all, we all want our children to excel in every possible way. If that means we can help them improve their focus, learning, memory, behaviour, and mood with the right supplements, then why wouldn’t we?
Ensure your child’s brain is receiving the proper nutrients
Choline
Choline is an essential nutrient that all bodies require for healthy brain development and normal function. In children, it plays an important role in developing their nervous system and cell membrane integrity. Choline is found predominantly in eggs, grassfed meat, and dairy. In conjunction with vitamin B12 and folate, choline works to improve your child’s focus and boost their memory.
Multivitamin-multimineral
Regardless of how many nutrient-dense foods we try to feed our kids, the truth is many of them are just not getting all the vitamins and minerals their developing brains and bodies need. Plus, a lack of certain nutrients can adversely affect a child’s thinking, behaviour, and emotional state. It’s not uncommon for kids with ADHD, for example, to have deficiencies of certain nutrients. Even though supplements cannot replace the natural nutrients found in real food, sometimes we need to ensure our child is receiving all necessary nutrients they need to function optimally. Adding a quality multivitamin-multimineral supplement to your child’s regime can ensure you’ve got all your bases covered.
Vitamin C Probiotics
Our gut is also referred to as our second brain, and for good reason. A healthy gut that contains a variety of beneficial bacteria species (called probiotics) builds the foundation for a healthy brain. Among their many jobs, the bacteria in our gut produce most of the neurotransmitters our brain needs to function optimally and keep us happy. This is no different for our children. Healthy bacteria also prevent nasty micro-organisms from taking over, that can make our kids moody or irritable. So if lacto-fermented foods like sauerkraut are not a regular part of your child’s diet, then consider a quality probiotic supplement to support a healthy nervous system.
Vitamin C is a powerful antioxidant that is vital for optimal cognitive health. Your child’s brain uses vast amounts of vitamin C each day to form healthy connective tissue and blood vessels. It’s also used to protect healthy brain function and convert dopamine into serotonin to boost your child’s mood. Vitamin C can be found in oranges, strawberries, guavas, thyme, kale, and Brussels sprouts. Because of its importance in daily brain function and how quickly it gets used up when under stress, you might want to consider adding a vitamin C supplement to your child’s daily routine. As an added bonus, vitamin C works to strengthen immunity, making it extra helpful during cold and flu season!
Omega-3 fatty acids
Omega-3s are crucial building blocks that your child’s brain needs for development and growth. In fact, it’s one of the absolute best nutrients for your child’s overall brain health, as it works to improve learning, memory, and mood in kids. Omega-3 fatty acids can be found in cod liver oil, salmon, mackerel, walnuts, flax seeds, and chia seeds. So if your child balks at the sight of fish on the dinner table, then a quality omega-3 supplement is in order! the good life The Magazine of Nature’s Fare Markets | 14
GOOD
Nutrition
Cheesy Melty Vegan Comfort Food BY BAILEY CAMPBELL
B
aked Sweet Potato Nachos are a fun, healthier spin on traditional nachos! Made with spiced, baked sweet potato chips, these nachos are completed by black beans, vegan cheese, avocado, jalapeños, fresh cilantro, and vegan sour cream and salsa. They are loaded with flavour and downright delicious! These sweet potato nachos have similar toppings as your typical nachos, but instead of chips, the base of the nachos is thinly sliced, crispy, roasted sweet potato rounds! They’re very filling and actually have a decent amount of protein from the black beans and vegan cheese. The melty cheese makes them feel super decadent, and the sweet and savoury contrast of the sweet potatoes and the toppings is just amazing! Comfort food at its finest! The best part about these sweet potato nachos is that you can eat them without feeling like you need to follow up with fifteen salads and green juice for the rest of your life. These are veggie-loaded, so say hello to black beans, sweet potato, avocado, jalapeños, etc. I can promise you will love all the jazzy flavours while keeping things nutritious as a bonus!
BAILEY CAMPBELL has a passion to inspire others to fuel their bodies with great tasting food and make you feel your best! She doesn’t believe there is a “perfect” diet for everyone; she believes in balance and finding what works best for you and hopes to inspire you to live your healthiest, best life!!
15 | September/October 2020
basicswithbails.com |
basicswithbails
Sweet Potato Nachos DIRECTIONS
SWEET POTATOES
4–5 small sweet potatoes
1 tbsp avocado oil or other oil safe for high heat
¼ tsp salt
¼ tsp pepper
1 tsp paprika
1 tsp garlic powder
BLACK BEAN MIXTURE 15 oz can black beans, rinsed and drained
½ tsp chili powder
½ tsp ground cumin
½ tsp garlic powder
VEGAN CHEESE* * My fave made-from-scratch vegan cheese recipe is Hot For Food’s Nacho Vegan Cheese (hotforfoodblog.com). This simpler version is also delicious and perfect for when you’re short on time:
2 tbsp vegan butter
1 block vegan cheddar cheese (I like The Cultured Nut, Pulse, or Field Roast Chao)
½ cup non-dairy milk (almond or cashew)
2 tbsp nutritional yeast
TOPPINGS
cilantro, roughly chopped
1 avocado ¼ cup red onion, diced 1–2 jalapeños
salsa
1. Preheat oven to 400°F. 2. For the sweet potatoes: Peel and slice sweet potatoes into ¼-inch rounds. Toss with avocado oil, salt, and spices in a medium-sized bowl. 3. Lay sweet potatoes on a parchment-lined baking pan and bake for 19 minutes, flipping once after 8 minutes. Turn heat to broil and broil for 1 minute, keeping a close eye on them so they don’t burn. Set aside. 4. For the black bean mixture: Drain and rinse the black beans. Toss with spices in a small bowl. Set aside.
5. For the vegan cheese: Melt vegan butter in a medium saucepan over medium heat. Lower heat to medium-low and add the rest of the cheese ingredients stirring for 5 minutes or until you get a smooth consistency. 6. Layer the black beans over sweet potato rounds. Spoon the vegan cheese over the beans and return to the oven for 5–10 minutes, or until the cheese is melty. 7. Transfer the nachos to a serving dish. (Or, you can eat them straight out of the pan. Just be careful since it’ll be hot!) Top with your favourites! I like adding sliced avocado, diced red onion, jalapeños, fresh cilantro, salsa, and vegan sour cream.
vegan sour cream
Why Ester-C ®? Simple. It stays in your body longer. Ester-C® is the only form of vitamin C that delivers 24-HOUR IMMUNE SUPPORT
Better absorbed and more bioavailable due to the active vitamin C metabolites only found in Ester-C® Better for your stomach: less-acidic and gentle unlike regular vitamin C Better researched than all other buffered forms of vitamin C
release your inner strength Ester-C and Ester-C logo are reg. TMs of The Ester C Company
These products may not be right for you. Always read and follow the label.
the good life The Magazine of Nature’s Fare Markets | 16
GOOD
Fitness
A Wellness-Centred Approach to Staying Fit this Fall BY KELSEY ELLIS, rhn
For most families, September means settling into a new school year and scheduled routines. After a summer of sippin’ on sangria and indulging in cool treats like ice cream, you might be on a mission to trade in your flip flops for sneakers. With summer vacations coming to an end, it seems like a good time of year to get back on track with your health. You might have well-meaning intentions, but if you’re thinking about following in the same footsteps as a previous New Year’s resolution, you may want to hit pause. KELSEY ELLIS is a Registered Holistic Nutritionist, Personal Trainer, and Life Coach who specializes in eating behaviour and body liberation. She is deeply passionate about helping people re-connect to their bodies through movement therapies, make peace with food, and step into their personal power so they can live whole-hearted and fulfilling lives.
17 | September/October 2020
kelseyellis.ca |
healthy_with_kelsey
I
t’s easy to slip into the Autumn version of the “New Year, New Me” trap. Research shows that the average resolutioner makes it only 17 days before tapping out. But what about the word “resolution” itself? When you make a resolution, you are subconsciously saying “I am not good enough as I am and I need to fix it.” As a solution, most of us seek out a fitness program. But quick fixes are only temporary and lackluster results can leave you feeling more frustrated than when you started. Instead of reaching out externally, what if you turned inward and worked from a wellness-centred approach instead of a weight-centred focus? Traditionally, most fitness programs are intense and regimented, allow for little flexibility, and are more or less geared toward changing your body shape or size. Goals set with a weight-centred mentality are often linear and unattainable. This mindset is synonymous with self-sabotaging behaviours of perfectionism and often result in feelings of failure.
There are more benefits of exercising than just losing weight.
On the other hand, a wellness-centred mindset focuses on the way you feel, not on how you look. This approach leads the way with intuition, self-compassion, and patience instead of fear, obligation, and resentment. It gives you the power and freedom to choose what kind of exercise feels best for you and offers the flexibility to go with the flow. Instead of feeling disempowered, you are inspired to design your own fitness journey, greatly increasing your adherence to staying fit. So how does one dismantle the old fitness paradigm ways of thinking and move to a more wellness-centred approach to fitness? the good life The Magazine of Nature’s Fare Markets | 18
Set non-weight related goals. Everyone benefits from being more active. It makes you feel good and can prevent future health problems. There are more benefits of exercising than just losing weight. Cardiovascular fitness can improve your heart and lung strength, while strength training can preserve lean muscle tissue and improve metabolism. Exercise can also balance mood, decrease blood pressure, regulate appetite, and even prevent cognitive decline associated with ageing. Using weight loss as the ultimate reason for physical activity could drive you to over-exercise and potentially do more harm than good. Movement is important for its own sake and should be considered a way to promote health, not become a destructive form of punishment.
Focus on the feeling, not the number on the scale. One key to consistent exercise is to shift your focus to how it feels, rather than counting calories burned or weighing yourself. Explore how you feel throughout the day when you exercise. Are you able to handle stress better? Do you feel more alert
and have more energy? Are you sleeping better and waking up feeling more rested? Ditch the scale and bring awareness back to the benefits you’re experiencing. When you can feel the difference between exercising consistently and being inactive, the positive feelings can be a motivating factor.
Ditch destructive language and redefine self-limiting beliefs. We are our own worst enemies and our internal dialogue often reflects that. Imagine, your friend says they want to start a new fitness routine. You wouldn’t respond negatively, or point out that they’ve tried several times before and never actually followed through, would you? So, why would you say that to yourself? Try talking to yourself in an encouraging and positive way. Instead of saying “I can’t do 10 push-ups!”, try saying “I am going to do as many push-ups as I can, and I can modify them until I’m strong enough to do all 10!” Simply reframing your words can make a big difference in your attitude. The more you use compassion toward yourself, the easier it becomes.
Movement is important for its own sake and should be considered a way to promote health, not become a destructive form of punishment. 19 | September/October 2020
Stay flexible and be open to change. Resolve to take life as it comes rather than adding too much to your plate and succumbing to the anxiety it produces. Just like one or two workouts isn’t going to get you in shape, one or two missed workouts isn’t going to undo your hard work. Schedule your workouts, but stay adaptable and flexible to change if things don’t go as planned. There is nothing wrong with wanting to work out more and feel good, but how you go about it can make all the difference. A wellness-centred approach to fitness encourages mindfulness and living consciously. By creating a deeper connection to your body, you can build a healthier relationship with exercise, better gauge your workouts, and deconstruct barriers that have held you back. Simply put, the pursuit of exercise is about feeling good. No resolutions required.
GOOD
Health
Body Neutrality A GENTLE APPROACH TO HOW WE THINK ABOUT OUR BODIES
There’s a kinder, gentler movement on the rise, a deeply quiet celebration of just being who we are—physically and mentally. Welcome to Body Neutrality1, a soothing antidote to the angst of looking in the mirror and feeling like we don’t measure up to the ideals of modern beauty.
W
hether you blame it on the Age of Advertising, celebrity culture, or social media, we’re bombarded with images of what perfection looks like. Even when we know that ‘perfection’ is impossible without great lighting and photo tricks, many of us equate our value to how well we measure up—or don’t. We feel bad about ourselves, convinced that we’d be happier, more loved, more successful, if only… Body Neutrality is appreciating and looking after what we truly are: a marvel of bioengineering that gives us finely-honed tools to think, create, work, and play. Legs to walk, run, jump and dance; hands to grasp and manipulate; and arms to hold, push, and pull. Complex, intricate, interconnected systems that work together to be alive and
21 | September/October 2020
to give life, all of these controlled by a brain that also give us intelligence, emotions, creativity, and memory—and some would say spirit and soul. Body Neutrality is about freeing and rechannelling all the time and energy spent on obsessive thoughts about our bodies into manifesting other things for our lives. And the more we focus on looking after ourselves, the better we’ll function and the better we’ll feel.
Not a Pretty Picture The amount of time and energy we spend wishing or trying to change our physical appearance can take its toll on our mental well-being when critical self-talk leads to anxiety, and feelings of worthlessness and depression.
We’re not alone: mental health issues associated with self-image are worldwide and affect all ages, genders, and cultures. One UK study by the Mental Health Foundation found: • One in three teenagers are “ashamed of their body.” • 57% of 18 to 24-year-olds feel anxious because of their body image, compared with 30% of 45 to 54-year-olds and 20% of over 55s. • 13% of adults admit to having experienced suicidal thoughts or feelings because of their body image. Results suggest that “higher body dissatisfaction is associated with poorer quality of life, psychological distress and risk of unhealthy eating behaviours and eating disorders.”
Mind Shift Body Neutrality acknowledges that not all of us are going to love our bodies—and that’s okay. In fact, it’s not about loving or hating them but having a more neutral acceptance; and recognizing that, if we treat them well, they’ll help us live our lives well, without obsession and judgement. When we’re steeped in a culture focused on what’s wrong with our bodies, rather than on our unique qualities, that mind shift takes insight, self-compassion, and practice. Here’s how to start:
“I feel good when I’m strong and healthy.” Notice and be grateful for what your body does for you. Say “thank you!” Post affirmations on your mirrors. • Switch channels. Notice where you are exposed to messages making you feel lesser, and switch to something more constructive and affirming. You may find that includes conversations with friends and family. Surround yourself with people who appreciate you for the unique being you are.
• Listen and notice. Start by being present to what you think and say to yourself when you look in the mirror. Write it down. How would you rate your self-talk on a 1 to 10, negative to positive scale?
• Respect your body. Treat yourself well with healthy food and exercise and recognize the link between physical and mental health.
Notice when you judge yourself—or others—about weight or physical appearance. What qualities can you find instead?
• Get support. Talk to friends or family about how you feel. Chances are, you’ll find you are not alone. Professional support and programs on building well-being and self-esteem can also help.
• Acknowledge and validate. Your feelings aren’t ‘wrong’ or unjustified—they just don’t serve you. Respect and be kind to yourself and know that you deserve better. • Change your conversation. Replace negative thoughts with something more affirming. Recognize that you don’t go from ‘horrible’ to ‘fabulous’ overnight, and there are many steps in between. Think of it like climbing a ladder, as you progress from “I deserve to feel better” to
• Be mindful, be patient. Recognize that you are working to replace a lifetime of negative thoughts and feelings about your body, reinforced by popular media. Some days will be better than others. Be kind to yourself. The key to a body-neutral mindset is to focus on health—to take care of your body so you feel strong and resilient, for the long haul. And that’s something to love.
BEAUTY THROUGH THE AGES When we chart the course of the ideals of western beauty through art, we discover that being slim is a modern standard. Circa 28,000 BCE: A woman’s broad hips and rounded body signified ideal health and the ability to bear children as shown as the Venus of Willendorf statue. 17th century: During the Baroque period and into Victorian England, the ideal woman was voluptuous and full-figured. 1920s: Society, design, and fashion were determined to be completely different to what came before. Now beauty meant a flat-chested, boyish figure.
1930s: In the Golden Age of Hollywood, hourglass curves were back in fashion.
1960s: A willowy body in a miniskirt ruled.
1970s: The svelte and curvy Supermodel body type was preferred.
BODY IMAGE
is mental and emotional: the mental picture that you have of your body and the way you feel about it when you look in a mirror.
1990s: Skinny and androgynous chic.
• A healthy body image is truly accepting and liking the way you look right now, recognizing the individual qualities and strengths that make you feel good about yourself beyond weight, shape, or appearance, and resisting the pressure to strive for the myth of the “perfect” body that you see in the media, online, or in your communities. • Self-esteem is how you value and respect yourself as a person—the opinion you have of yourself inside and out. Self-esteem impacts how you take care of yourself, emotionally, physically, and spiritually (and)…is about your whole self, not just your body.
Today: It’s all about a big butt, flat stomach, and slim body.
—The Canadian Mental Health Association 1 A term phrased by Green Mountain at Fox Run, a community and retreat in Vermont, for women who struggle with weight, emotional and binge eating. Sources www.cmha.bc.ca/documents/body-image-self-esteem-and-mental-health/ www.scienceofpeople.com/beauty-standards/ www.independent.co.uk/life-style/body-neutrality-definition-movement-positivity-imagedifference-explained-a8494646.html www.abc.net.au/news/2018-09-12/who-decides-whatbeauty-is/10177538
www.themoderatevoice.com/what-is-the-body-neutrality-movement-all-about/ www.huffpost.com/entry/what-is-body-neutrality_n_5b61d8f9e4b0de86f49d31b4 about-face.org/learn/ www.theguardian.com/society/2019/may/17/poor-body-image-mental-health www.fitwoman.com
the good life The Magazine of Nature’s Fare Markets | 22
GOOD
Health
This Time of Uncertainty: 4 Things I’ve Learned BY VANESSA JAHNKE
What an unexpected plot twist this year has thrown us! As Covid-19 sweeps across the globe bringing life as we knew it to an abrupt halt, it’s important to reflect on any positives that this situation has taught us. Life will return back to a new “normal” and when it does, we won’t take these things for granted:
Our health is our greatest asset.
When we live in a go-go-go society, most often we feel forced to put our health last. Career stress, relationship woes, unhealthy habits—on top of all the other life issues that pop up—can take a toll on your overall health and well-being. Being forced during this time to slow down, to stay home, and to really check in on our own health and reassess our priorities has been a huge gift. If you’ve been neglecting it, now’s the time to start nurturing your health.
Prioritize time with family and friends.
Often the things most available to us in our lives, we end up taking the most for granted: our friends and family. We think they are always around and reachable, until one day the ability for a simple visit gets taken from you. Prioritize relationships and nurture healthy friendships.
VANESSA JAHNKE Vanessa is the founder of PURE Gym & Juicery in Penticton, BC. She is a certified holistic health coach with the Institute for Integrative Nutrition and the creator of Healthy for Life, a monthly online wellness subscription. Her blog is loaded with healthy, easy to make recipes and easy to implement tools to achieve a happier, healthier life. 23 | September/October 2020
vanessajahnke.ca |
iamvanessajahnke
See how connected we are as a world.
We can live with much less.
Our world is full of “stuff”; big box stores surround us, online shopping is endless, and social media ads are everywhere you look. Our culture gives us the impression that consumption will make us happier, when in fact it does the opposite. Being in isolation and only venturing out from home when it was absolutely necessary to get supplies or groceries, has cut out the extras. When you focus on everything you have, instead of everything you don’t have, you see you already have everything you need. Things can be much more simple.
What an amazing reminder of how connected we are to the entire world. The message spread far and wide about “physical distancing” and “isolation” taught all generations to be more thoughtful of others around them and mindful of our actions. That the message wasn’t about you, it was about other people. There were so many beautiful moments created while people were seemingly in isolation, alone—yet more connected than ever before.
If anything, I feel this time of uncertainty has taught us to be more thoughtful of others, to be more kind, that it’s okay to slow down, that we can live with much less, and perhaps we’ve had the time to reassess what is truly important in our lives. I’d love to hear what you’ve learned about yourself or the world during these past few months.
the good life The Magazine of Nature’s Fare Markets | 24
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What’s For Dinner? MEAL KITS TO THE RESCUE
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s the days begin to get shorter our lives seem to get just a bit busier, so we’re very excited to bring you a new solution for meal planning—meal kits! Created by our own chefs, each kit contains virtually everything you need to make a delicious restaurant-quality dish at home. And because it’s from Nature’s Fare Markets you know that each meal is made with high quality ingredients like certified organic produce and ethically-raised meats, and we’ll have both meat-based and plant-based options. From prep to plate in less than 45 minutes, you’ll have dinner covered this Fall. NO COMMITMENT: No membership or subscription is needed, just pick them up at your local Nature’s Fare Markets. TASTE BUD ADVENTURE: Satisfy those travel-craving desires with dishes inspired by global cuisines. LESS WASTE: Perfect portions means no excess ingredients and in-store pick-up means no shipping or freezer packs. All packaging is either recyclable plastic or compostable plastic (PLA #7). As always, your compostable plastic can be returned to any of our stores and placed in the compost bins inside.
an-Style Make this Morocc ous Tagine with Chickpeas & Cousc less! in 30 minutes or
rkets by Nature’s Fare Ma the good life The Magazine of Nature’s Fare Markets | 26
G OOD
Health
Scary Shedding BY DR. SHELBY ENTNER, nd
Hair loss for women is a complicated and emotional issue. Few conditions bring women in my office to tears as quickly as sudden and unexpected hair loss. Every patient starts by saying “It’s just hair and I know it’s not a big deal compared to ‘ABCD’ but it’s all over my bathroom floor, my brush is full, and I feel like I’m going to be bald soon!” There are multiple causes of hair loss and there’s one way to stop the loss and start the regrowth process—identify the cause and address it. 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. 27 | September/October 2020
verocare.ca
H
air loss (alopecia) happens to about 30% of adult women at some point. The most common form in women is female pattern hair loss (also called androgenic alopecia), where the hair loss is most often around the hairline and the crown of the head. Lab testing is an important part of making the right diagnosis of why hair loss is occurring. Many hormonal, nutritional, and lifestyle factors can contribute to hair loss. The good thing is there are many natural ways to support hair loss and encourage hair regrowth. Thyroid health is a common area that I treat in my practice and when testing is done to evaluate TSH/FT4/FT3/TPO/RT3, we are able to uncover dysfunction that isn’t always found with just TSH lab values. Abnormal thyroid function is found in about 24% of women with new onset alopecia, according to a study done in a 2014 in the Australasian Journal of Dermatology. If you are having fatigue, foggy brain, weight gain, and your hair is feeling dry and brittle, it is time to get your thyroid tested!
Lab testing is an important part of making the right diagnosis of why hair loss is occurring. Low iron levels are another common cause of hair loss. Most women have regular cycles that can lead to minor losses of blood each month, but over time or with heavier flow that blood loss can add up and iron levels can go down. Add in a lack of dietary iron, issues with iron absorption, or other causes of blood loss, and women can be particularly at risk of low iron levels, affecting hair growth. In a 2013 study by the Journal of Korean Medical Science, over 80% of the women affected by hair loss were found to have ferritin levels of less than 70 µg/L. If you are tired easily, look pale, and feel short of breath with activity, then it is time to get your iron tested!
Inflammation in the hair shaft can be another cause of hair loss for women, which can be from a lack of dietary support for the hair. Nutritional deficiencies are often linked to rapid shedding and poor regrowth. Many popular supplement companies make a variety of hair formulas, often including B vitamins such as biotin, and minerals such as zinc, selenium, copper, and manganese. A lack of certain nutrients can make the hair follicle more inflamed and brittle, causing a decrease in the number of new hairs replacing natural hair loss. Inflammation can also be linked to fatty acid levels or vitamin D being low, and a multitude of other nutrition causes. Fascinating research is being done right now about the microbiome of the hair follicle: an ongoing study is looking at the incidence of Propionibacterium acnes causing a cascade of inflammatory markers linked to alopecia in women. When the number of P. acnes was high, it created a shift in the size of the hair follicle, shrinking it and making the hair thinner and more fragile. Inflammation can be due to a variety of reasons such as the level of bacteria. Another very common cause of inflammation is hormone changes. Women’s hormones play a tremendous role in hair loss. Many women who suffer from hair loss have Polycystic Ovarian Syndrome (PCOS). These women have excess androgens (testosterone, DHEA) which causes hair loss that usually shows as a spreading of the midline hair part. Androgen excess can also
occur during peri-menopause—estrogen levels start to decrease and testosterone levels can rise. Estrogen levels rise in pregnant women and most moms notice their hair becomes thicker and fuller during pregnancy. A drop in estrogen postpartum leads to massive hair loss and this estrogen drop can affect women at other times of their lives. Hormone fluctuations seen with birth control changes, peri-menopause, and postpartum often result in hair loss as well. Cortisol levels elevated due to significant stress can also cause a rapid increase in hair loss. Sudden weight loss, emotional stress, and injuries can signal the body’s cortisol to rise to deal with the stress, and also impact the growth of hair.
Women’s hormones play a tremendous role in hair loss. With all of this information, what are women to do to figure out the scary shedding? First off, get some labs! This will provide the basic medical information necessary to evaluate nutrients, hormones, and possible causes of inflammation. Supplements can be very helpful but understanding the root cause of the hair loss should be the first step. Work with your integrative doctors to understand the reasons for hair loss. We know how much it can affect your self-esteem when your floor looks like you made a hair rug!
the good life The Magazine of Nature’s Fare Markets | 28
EXPERT
s r e Answ
with Dr. Jen
Q Dear Dr. Jen,
Can you suggest some ways to keep my kids’ immune systems healthy as they return to school this fall? —A.S., Surrey
A
While our children’s immunity is always on our mind, now is the perfect time to strengthen your child’s immune system. 1. Serve probiotic-rich foods. With 70% of your immune system in your gut, one of the best ways to support immune health is by building up good gut bacteria. Serve more fermented foods like kombucha or unsweetened yogurt. If you have a picky eater, try a kid-friendly probiotic powder you can mix into their favourite drink or sprinkle on cereal. 2. Cut out sugar! Sugar has been shown to alter our microbiome by feeding the more pathogenic bacteria, crowding out beneficial, immune-strengthening bacteria. Sugar has also been shown to decrease the effectiveness of our white blood cells. Consider replacing sweet foods with vitamin C-rich fruit like oranges and blueberries, and encourage fibre-rich veggies like carrots and celery, paired with protein-dense hummus and nut butters. 3. Supplement with Vitamin D. Up to one third of urban Canadian toddlers are thought to be deficient in vitamin D! Optimal levels have been shown to support white blood cells and the immune system in general. Find vitamin D in liquid form, for easy daily child-friendly dosing. Of course, we can’t forget the number one way to ward off sickness, which is to practice frequent hand washing, so encourage your child to lather up regularly. This, along with a healthy gut and adequate vitamin D levels, can help set up your kids, and the whole family, for immune success. Swap out refined sugar snacks with fibre-rich ones like veggies and hummus. DR. JENNIFER BRIX Dr. Jennifer Brix is a naturopathic doctor, health educator for Natural Factors, and public speaker with a passion for empowering her patients to achieve optimal health. She has special expertise in treating digestive complaints, hormone imbalances, and brain-related health conditions, and has a family practice at Brix Wellness in Kelowna, BC. www.freshhealth.ca The information in this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your health care provider before starting supplements or making lifestyle changes.
29 | September/October 2020
Q Dear Dr. Jen,
I have been under a lot of stress these past few months and am looking for something to support my mental health and help me feel calmer. Before considering a medication, is there something you can suggest for a situation like mine? —C.B., Kelowna
A
You are not alone. As we navigate our “new normal” many of us are looking for ways to reduce our daily stress. Stress can cause a racing heart, headaches, and upset stomach, but long-term exposure is linked to many other health issues, including hormone disruption, weight gain, sleep problems, anxiety, low mood, and blood sugar swings. Over time, this unmanaged stress can lead to more serious complications by impacting our immune systems, digestion, and cardiovascular health. To help minimize the impact of stress on our mental and physical health, exercise, self-reflection, eating well, and getting that much-needed sleep are key. There are also natural treatments for managing stress. In herbal medicine, adaptogens are do just that; one well-known example is ashwagandha. Ashwagandha (Withania somnifera), or Indian ginseng, originated in Ayurvedic medicine. Current research shows ashwagandha helps reduce cortisol levels, relieve anxiety and stress, promote restful sleep, and support cognitive and mental function. It supports adults of all ages, including helping seniors recover from illness and gain back their strength. Look for an extract, such as KSM-66 or Sensoril, to ensure you are getting a form of ashwagandha that has both an exceptional safety profile and validated clinical research. If you’re feeling overwhelmed and in need of support, rest assured—safe and effective natural stress relief is within reach.
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