ISSUE 37 | APRIL 2017 | QUESNEL, BC
discover
WELLNESS Inspiring a Healthy You
F R E E
No Garden? No Excuse. GROW YOUR OWN SALAD GREENS
SPRING FEVER & THE WOOD ELEMENT LOVE YOUR LIVER WHAT IS GOOD HEALTH?
The perfect atmosphere to host your fitness, yoga and meditation classes and workshops.
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contents
April
issue 37 - 2017
4 What is Good Health? Published by Jennifer Reed, R.H.N. Hello! I’m a Registered Holistic Nutritionist residing in Quesnel, B.C. where I was born and raised. I’m passionate about living in a healthy community, which is what inspired me to create Discover Wellness Magazine and the annual Discover Wellness Health Fair & Market. Both are platforms to showcase and bring together our local health and wellness leaders, many of which have become dear friends to me and continue to inspire me every day. I thank you for taking the time to read on and treat yourself to a little TLC. Take care, Jennifer Discover Wellness is a monthly publication distributed in Quesnel, B.C. featuring various health and wellness articles from professionals and enthusiasts, delicious recipes from holistic nutritionists, a professional directory and local event and workshop listings.
Inspiration from Lisa Kilgour, RHN to start your own path to balance.
6 No Garden? No Excuse. Grow Your Own Salad Greens Quick and easy steps to grow your own leafy greens indoors for fresh salad options.
7 Spring Fever & the Wood Element
Learn why you might be experiencing mood and energy level changes as we transition into spring.
8 Love Your Liver
Three top 10 lists to help you recognize possible liver imbalance and how to support liver health.
FOUNDER & PUBLISHER Jennifer Reed - Spiral Health EDITOR Jennifer Reed Jenny Schweyer - Silver Bullet Text GRAPHICS & DESIGN Jennifer Reed Amy Mack - House of Hunts CONTACT US Discover Wellness Magazine 252 Gardner Street Quesnel, B.C. V2J 3G6 Telephone (250) 255-2449 Email info@discoverwellnessbc.ca ADVERTISING & ARTICLE SUBMISSION Contact Jennifer at 250-255-2449 or email info@discoverwellnessbc.ca SUBSCRIPTION To subscribe for free online please visit: www.discoverwellnessbc.ca Disclaimer The opinions expressed within are those of the writer and not necessarily those of Spiral Health. Those with health concerns should seek professional advice from a healthcare provider as all content found in Discover Wellness is for informational purposes only and is not intended to substitute for professional healthcare advice, diagnosis, or treatment.
W: discoverwellnessbc.ca E: info@discoverwellnessbc.ca facebook.com/discoverwellnessquesnel instagram.com/discoverwellnessbc
THE CENTRE FOR HEALTHY MINDSPACE
Take care of yourself. We offer, 8week Mindfulness Based Cognitive Therapy (MBCT) programs, 8week Mindfulness Cultivating Resilience programs New programs coming soon! We also provide: One on one Mindfulness sessions Personal development and counseling Stress management workshops Supporting you in mindbody health. Call for a free phone consultation.
Doris Hocevar MA, RN, CC dhocevar@xplornet.com (250) 983-8638 www.facebook.com/centreforhealthymindspace
What is Good
Health?
Or, better yet, what is healing? I think we each define health differently, and to be honest, I don’t really care what the technical definition is. What matters most to me is: what is your definition of health? Does health mean an absence of disease? That your blood work from your doctor is okay and there are no issues to be found? Or, is it more? For me, my definition of health is that I feel good and have the energy and brainpower to do everything I’d like to do in a day…and a little bit more than that. To me, health = balance. It means my energy is balanced: not too much, not too little. My brain is balanced: I can think clearly and follow thoughts from the start to finish (anyone with a monkey-mind like mine can understand the difference). I feel emotionally balanced, and my body is balanced: no aches or pains and all is well. Collectively, I think we have a slightly skewed version of health. For many, energy should be HIGH. Productivity should be HIGH. Anything less is a problem. But, our bodies weren’t built to work 18 hours a day or be constantly stimulated by caffeine, stress and/or our phones. This lifestyle is the opposite of balance and it is really hard on the body. Our body wasn’t built to keep up with this kind of lifestyle. Yet, I get it. I’m naturally an adrenaline junkie and love to be over-stimulated. Anyone who has seen me with a coffee in my hand knows the perils of too much caffeine in my body. Just picture me with a HUGE smile on my face (I do love it), talking a mile a minute (yes, even faster than usual), and running into everything and knocking things over (I get exceptionally clumsy when I’m over-caffeinated). But I love it, and I know many of you do too. I don’t do this very often because I can’t do what I love to do when I’m in that space. I can’t think clearly, I don’t listen well, and I can’t speak at a speed most would understand. So, instead I must look for balance. I’m feeling really balanced right now as I write this. My mind is clear and calm. I’m sitting outside on a beautiful day, with the Okanagan Lake in my view. I ate a breakfast that my body loves and I’m feeling pretty darn good. I strive for this feeling everyday, and I reach it most days. That hasn’t always been the case; I’ve spent years experimenting with my diet and lifestyle to find the right balance for me. Today, I know what to eat so I feel good. I know how much ex-
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by Lisa Kilgour, RHN lisakilgour.com ercise I need to keep my body happy (and I mostly do it). I’ve learned/am learning relaxation strategies to keep my mind happy and balanced. I have good news for you: you can too. Today. Okay, maybe tomorrow. Or soon. But you can, and it doesn’t take a degree or diploma in nutrition. You just have to learn a few basic skills; skills that need to be practiced, but that’s all. It’s just a bunch of skills. Like learning to ride a bike, it takes some effort at first, but before long it comes naturally, and then you have this skill for life. Your body wants you to learn this skill. It’s tired of eating unappetizing food that’s pretending to be healthy. It wants ease. It wants pleasure. It wants love. So here it is, my path to balance:
Eat more real food
This is whole food: food without packaging or ingredient lists, fruits, veggies, whole grains, nuts, seeds, etc. Do your best and try for a little bit more every day or every week. Each time you replace a packaged food with a whole food is a big win.
Chew it, taste it, enjoy it
Spend time with the food you’ve just made. How does it taste? Do you like it? Is this what you want to be eating right now? Life is way too short to eat food you don’t enjoy just because it’s healthy.
How do you feel after your meal?
Do you feel good? Have energy? Feel satisfied? Or do you feel tired? Low energy? Craving something else? This is important information for balance. A meal that your body loves is one where you feel good, have great energy afterward and feel satisfied. Make note of the meals you feel great after and the ones you don’t. A pattern will begin to form.
What do you crave?
Many of us see our cravings as something to deal with, something to get over or something we’re too weak to stop, but they’re not. They’re actually your body’s language. Your cravings are an incredible tool for discovery. Learning about what, why and when you crave certain foods is a key piece to your health puzzle. Listen, take note and see what you find. Like:
my-life-jennifer-allyson/). Unless your doctor has told you otherwise, your body usually wants more sea salt, and if you eat mostly whole foods, you can sea salt your foods to your taste and enjoy!
Why do you want to eat?
Are you actually hungry? Real hunger is an empty feeling in your stomach, a slight dip in energy and the feeling that food would be nice in the next few hours. It doesn’t change your personality and it’s not demanding. Anything else is a blood sugar crash. Or, are you feeling emotional and food would feel really good right now? If so, that’s okay. Just be aware that this is why you want to eat. Most of us move from emotions to food unconsciously, so if we take a moment to feel out what’s going on it’ll make this form of unconscious emotional eating less and less powerful. Talking to a trusted friend, counselor or spiritual teacher can also help.
Craving chocolate? This can be a sign of a magnesium deficiency. Stress burns through extra magnesium and dark chocolate, cocoa and raw cacao are all sources of magnesium.
Does this sound too easy? The truth is that creating new habits is actually quite difficult. If you struggle with these habits, that’s okay. Be kind to yourself and take some time. They will become second nature, and in return you’ll have meal after meal of delicious, mouth-watering food that you can’t wait to enjoy, that you’re enjoying slowly while chewing really, really well.
Craving salt? Salt cravings can be a sign of lots of stress and low adrenal glands (http://www.elephantjournal. com/2014/07/5-ways-that-having-adrenal-fatigue-improved-
Please, give yourself permission to enjoy food again. You can have food luxury and a healthy diet. They can come together. Just give it some time.
Mon - Fri 9:00 am - 5:30 pm Sat 9:30 am - 4:30 pm Sun & Holidays - Closed
“Helping you Build a Healthy Body & Mind...Naturally!”
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•Vitamins & Supplements •Grains & Whole Foods •Sports Nutrition •Personal Care
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Quesnel’s Exclusive Distributor
250.991.0298 • 355 Reid St (In the Heart of Downtown Quesnel)
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No Garden? No Excuse.
GROW YOUR OWN SALAD GREENS
Ok, let’s get started: Choose a container. Ideally flat, shallow containers with good drainage will work best. Multi-cell trays that come with clear covers are great for starting seeds. Use soil that is nitrogen-rich and organic, if possible. Watch for varieties that are best suited for seed starting as oppose to “potting soil”. You’ll first want to moisten the soil in a bucket or large container, then fill the planting containers with approximately 3-4” of soil.
growing your greens indoors can be done all year round to keep fresh options on your plate.
Leafy greens are an important part of a whole foods, balanced diet. It is especially important to eat greens during their growing season in our region making April the perfect time to get started. Spinach, arugula, leaf lettuce and romaine lettuce are just a few you can try. If you are taking the time to grow your own food, consider going the extra mile and ensuring your seeds or plants are organic and non-genetically modified
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organisms (non-GMO). You don’t need a garden to grow fresh salad greens. A naturally well lit window, sunroom or under lights will do the job. Choose a location away from heat sources and cold drafts. Leafy greens tend to grow quickly and the best part? They can grow back if harvested by cutting what you need rather than removing the whole plant.
Scatter your seeds on top of the mix approx. 1” apart or if you like things neat and tidy, arrange them in rows. Plant 3-4 seeds per cell if using a multi-cell tray. Cover the seeds with a very thin layer of soil or push each seed 1/4” into the soil with your finger and smooth it over. Keep the containers in a warm location. You’ll want to place a tray beneath the planter to collect water drippings. Cover loosely with the lid. Now the fun part! Watch them grow! Once sprouts appear, remove the cover. Thinning out might be necessary to keep plants and inch apart. Maintaining moisture without overwatering is key. Your baby leafy greens will be ready to harvest and eat in just 3-4 weeks. Allow lettuce to grow to 4” tall before harvesting. Using scissors, cut the outer leafs from the plant, and only cut what you need that day, allowing the remaining leaves to continue growing. Continue this process until the harvest is complete, then start over with new seeds. Indoor growing can be done all year round with the right setup. Herbs, micro greens and sprouts in a jar are also great for growing indoors and all year round for fresh, added nutrition in your diet.
Spring Fever & the wood element
Do your mood and energy levels change with the seasons? by Dr. Keith Condliffe, ND awenhealth.ca
Most people report seasonal variations in mood and energy. Springtime is no different; in fact, the transition to spring often feels more intense than other seasonal shifts. We know that suicide rates increase in the spring and early summer. Manic episodes also increase. Milder symptoms associated with spring include an increased heart rate, appetite loss, impulsivity, restlessness, allergies, joint pain, and headaches. The German equivalent of spring fever translates into spring tiredness. Restless and weary? Teachers see it all the time and it’s not just because the school year is almost over! Rapid changes in energy and unpredictable moods? Allergies, joint pain, headaches? What can possibly explain these paradoxical and varied symptoms? Some researchers are investigating a link between allergies (airborne pollens) and suicide. Others believe the changes are due to fluctuating levels of hormones. Longer days affect changes in hormone levels including cortisol and sex hormones.
Spring is the season of the Wood Element in Chinese medicine. This means it’s the season of the liver and any condition associated with liver stress can become worse. In Chinese Medicine, we begin to understand ‘liver stress’ by understanding the most common liver condition: Liver Qi Stagnation. Liver Qi Stagnation means the energy through the liver meridian is not flowing smoothly. Liver Qi disturbances worsen a whole host of conditions in the body including atopic disorders, reproductive imbalances, digestive imbalances, joint disorders and nervous system imbalances (mood swings, including anger and frustration).
“Luckily, even as science struggles to explain the springtime symptoms, Traditional Chinese Medicine helps us understand how to maintain balance..”
More light also alters the balance between serotonin and melatonin. Spring increases serotonin and decreases melatonin; serotonin does not convert as readily into melatonin in the spring and summer. But what does all this have to do with Spring Fever? Hormones and neurotransmitters are an orchestra, and sometimes it’s hard to identify the causal conductor. Luckily, even as science struggles to explain the springtime symptoms, Traditional Chinese Medicine helps us understand how to maintain balance.
Why does liver qi stagnation happen more in Springtime? Longer days and increased sunlight means an infusion of light energy into our cells and pollen into our lungs. All that energy must pass through the liver for detoxification and distribution. Spring fever is the feeling people have when their liver is trying to keep apace. It’s like a student who stays up all night to finish an assignment, sleeps all the next day and then wakes up feeling like an angry hibernating bear.
Liver Qi Stagnation means there is an erratic rhythm to the flow of energy in the body; it is no longer smooth. To support springtime health, one has to look no further than supporting the liver. There are 1001 things to say about the liver; after all, the liver is the organ of loquacity in Traditional Chinese Medicine (TCM). In an attempt to weed words, here comes three Top 10 lists. discoverwellnessbc.ca
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Your liver
Top 10 reasons to love your liver Your liver:
1 Packs your primary detoxification punch by filtering the
blood. Your liver makes your most powerful antioxidants and houses some powerhouse detoxification pathways.
2 Optimizes your digestive health by contributing bile to the small intestine. Optimal bile production keeps your gallbladder healthy, helps you absorb dietary fat, lubricates the intestines, promotes healthy microbial balance and supports healthy elimination.
3 Acts as a primary gate for the immune system, making
immunoglobulins and helping the body eliminate viruses and other infectious organisms. Without optimal liver function, people become ill more frequently and stay ill for longer periods of time.
4 Keeps your hormones happy. The liver acupuncture
channel runs right through the reproductive organs (in both men and women). Your liver maintains hormonal balance by transforming and eliminating hormones, like estrogen. (See upcoming article on the birth control pill.)
“sour food like lemons & sauerkraut, brassica vegetables & artichokes can support your liver.” 5 Governs your joint health. In TCM, your liver controls joint and tendon health. Science supports this; the liver makes many of the building blocks for your joints.
6 Keeps you seeing clearly. Along with storing vitamin A (an
important eye nutrient), the liver is responsible for vision and eye health in TCM.
7 Balances your mood. Optimal bile flow prevents biliousness (I’m serious!).
8 Metabolizes your macronutrients: think carbs, protein and
fat. It also promotes optimal blood sugar balance (carbs), makes blood proteins, enzymes, clotting factors and immune proteins, and balances cholesterol and fat. (60-70% of cholesterol is made in your body – i.e. not from dietary sources). Fat and cholesterol are essential for optimal cellular, cardiovascular, neurological and hormonal health.
9 Stores vitamins and minerals. B12, iron and copper are
stored here; too little or too much can suggest a liver imbalance. Bile helps assimilate fat soluble vitamins (A, D, E & K) and the liver stores them.
10 Contains the word Live. Life will feel smoother and (generally) last longer when you love your liver.
Top 10 signs and / or symptoms involving a Liver imbalance*
2 Digestive distress. This includes sensation of a lump in your
1 Chronic illness. In natural medicine, chronic illness involves
3 Immune system imbalances. This includes frequent illness,
the incomplete elimination of internally and / or externally-sourced toxins and the liver mediates important detoxication pathways.
throat and / or frequent throat-clearing, gas, bloating, reflux, abdominal cramping, constipation and / or diarrhea.
chronic infections, allergies and autoimmunity.
4 Hormonal imbalances. Fatigue, insomnia, fertility challeng-
es, PMS, menstrual irregularities, prostate imbalances are just a few examples.
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5 Any chronic pain pattern (joint or otherwise, including
8 Blood sugar imbalances. This may show up in the form of
headaches). The liver controls the smooth flow of qi in TCM. When qi becomes stuck, pain results.
hypoglycaemia and / or dysglycemia including Type II diabetes.
6 Eye health challenges. This may include dry, red eyes or
9 Cholesterol imbalances, including atherosclerosis (which is
degenerating vision and / or eye conditions.
not just about cholesterol).
7 Moodiness. This often manifests as anger or frequent
10 Addiction. Liver imbalances contribute to biochemistry
frustration (road rage, feeling like your voice isn’t being heard, etc.).
Top 10 ways to promote liver health
and psychology of addiction.
7 When taking supplemental hormones, support the liver.
cleaning products, skin products, etc.) when possible.
There are many ways to restore hormonal balance without supplemental hormones. (Sometimes supplemental hormones become necessary to promote quality of life, prevent pregnancy, etc.) There are important ways to mitigate potential detrimental health effects of long-term hormonal supplementation by supporting the liver (and often the adrenals and / or pineal gland).
2 Eat mostly whole foods without pesticide residues.
8 Cry. In TCM, tears are the secretion of the liver. Certain
1 Avoid excess environmental toxins (including household
3 Eat a low glycemic diet to help promote blood sugar balance. This means limiting (or avoiding) refined sugars.
types of tears (Emotional Tears, especially Tears of Futility or Surrender) have a profound detoxication effect on the liver. Emotional tears contain stress hormones that help the body detoxify.
4 Prioritize sleep. Liver time is 1-3am in TCM. This is when
9 Balance your inner passive and aggressive. Healthy anger is
your liver is most efficient at detoxification (the blood is really flowing). We detoxify while we sleep. If you are waking up between 1-3am on a regular basis, it can indicate a liver imbalance.
5 Exercise regularly. Movement promotes flow of blood and qi, which is extremely beneficial for the liver.
6 Eat liver supportive herbs and foods. Sour food (like lemons and sauerkraut.), brassica vegetables, artichokes, etc., can support your liver. So can herbal medicines, such as milk thistle, dandelion root, rosemary, globe artichoke, etc. Herbal medicines require specific patterns to work well, and in some cases may be contraindicated, therefore working with a licensed herbalist or ND is recommended.
* As used here, Liver imbalance is a non-medical term even though some of the conditions listed above are medical conditions. TCM and physiological imbalances will describe a liver imbalance long before anything shows up on blood work (i.e. elevated liver enzymes) or scans (i.e. fatty liver or liver cirrhosis). Liver imbalances are very common and the term “imbalance” does not necessarily equal disease.
about defining your external boundaries with the world and saying “No” if something doesn’t feel right. When people stop believing that their ‘No’ can be heard (often due to past trauma), a pattern of unexpressed frustration and self-directed anger develops. The flip side of this is someone who (again, due to past trauma) learns to lean in with anger as their primary stress-coping mechanism (often because they feel threatened). By doing so, their aggressiveness can infringe on the boundaries of those around them.
10 Work with good practitioners. Gifted bodyworkers (such
as osteopaths) can help you understand and work with any chronic pain you may have. Gifted mind / body workers (such as somatic psychotherapists) can help you identify and release stored emotional trauma. Your health team will support your liver!
Dr. Keith Condliffe is a Naturaopathic Doctor at Awen Health Centre in Vancouver. www.awenhealth.caized.
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professional DIRECTORY AROMATHERAPY
MINDFULNESS TRAINING
Essence of Nature - offers 100% therapeutic grade essential oils and blends to help improve health and well being. Aromatherapy consultations are available to customize a blend or incorporate oils for certain ailments. Katie also offers Reflexology, Reiki, & Sports & Relaxation Massage. Contact Katie 250-255-0563.
ARTISANS
NUTRITIONISTS / HEALTHY FOOD COLOURS Artisan Studio & Gift Shop - offers art glass classes for all ages and skill level! Being creative can relieve stress, encourage creative thinking and boost self esteem! Check out our local handmade soy candles while you’re in the store! Find us on FB or call 250-255-1879
BODY THERAPIES & HEALING Eternal Essence Healing - Carmen Blackier 250-991-1696 “Touch for Health” and “Body Management” provide gentle, whole body balancing using acupressure and muscle testing to promote healing. I work with structural alignment, pain relief, acid reflux, sleep problems, circulation and more! Body balancing is for everyone from children to seniors!
ESSENTIAL OILS When it comes to our essential oils, Young Living sets the standard for purity and authenticity. We carefully monitor the production of our oils through our unique Seed to Seal process, ensuring purity and protecting nature’s living energy in every bottle. Visit www.houseofhunts.com/essentialoils
FITNESS / GYMS Q Fitness We have circuit / interval classes: Tuesdays and Thursdays at 12pm Saturdays at 10am 250-992-9711 www.quesnelfitness.ca
LIFE COACHING reNEWyu - Life Coaching
What’s keeping you from achieving your goals and dreams? What if you could achieve more than you thought possible? I can help you! Together we can uncover what you ultimately would like to do or be and ensure you continue forward down an empowering path. Contact Karen Hawkridge at karen@renewyucoaching.com or 250-983-2295
MASSAGE, REGISTERED Hands on Health Massage Therapy provides personalized injury prevention and rehabilitation, Pain and Chronic Disease Management, as well as Self Care tools to help you live life to your fullest potential. Christa Pooley is a Registered Massage Therapist with the College of Massage Therapists since 2004. 250-983-2362
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The Centre for Healthy Mindspace Supporting you in cultivating awareness from the insideout. Offering Mindfulness based group programs, education & workshops. Contact Doris Hocevar MA, RN, CC at 250-983-8638 or dhocevar@xplornet.com
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Loco Local Market provides high quality, organic, whole foods in any quantity. We sell only the finest grains, flours, nuts, seeds, oils, vinegars, baking supplies, beans, dried fruit, herbs, spices and many specialty mixes. Contact us to find out more locolocalmarket.com, locolocalmarket@gmail.com
It’s not about counting calories it’s about long term sustainable change. Reach your wellness goals with an all encompassing approach to your health. 1-1 consultations, customized meal plans based on your individual cooking skills conveniently offered online. Jennifer Gilhen, Registered Holistic Nutritionist contact: NutritionistNow@Outlook.com phone: 604-461-0479
Stay Golden Nutrition is a nutritionist-run catering and lunch-delivery company. Using fresh, whole foods ingredients we create personalized, seasonal menus that will please your taste buds while supporting your health & wellness goals! Contact Jessica for more information jessicagolden.rhn@gmail.com
REFLEXOLOGY Pür Zen Reflexology - Reflexology promotes relaxation, improves circulation, reduces pain, soothes tired feet, and encourages overall healing. It can be used as a complimentary therapy for cancer patients. Tammy McHugh is a certified Foot Reflexologist. Contact Tammy at 1-604-316-7768 or purzenreflexology@gmail.com or find her on Facebook.
SKINCARE / BEAUTY We are excited to share we now carry Naturopathica, an organic skincare line with botanical extracts, probiotics & seed oils to nourish the skin barrier, reduce inflammation & help restore collagen loss. Naturopathica is a simple regimen for everyday use. Visit naturopathica.com for product details. Available at Essential Balance 250-992-5615.
VISION CARE Three Opticians on staff to serve you. We have Quesnel’s best pricing, highest quality lens, excellent service. Large choice of frames, choice of lenses, progressive, bifocal, transitions, sunwear, safety. One hour on instock single vision. Direct billing. See us! Lensmasters Optical West Park Mall 250-992-5240.
APRIL 2017
move your body Q UESNEL CLASS DIRECTORY MONDAY 10:30am FLYFIT Movement Arts Fitness 12:10pm Warm Yoga (40min) 4:45pm FLYSURF Blend Surfing (40min) 5:30pm FLYFIT Movement Arts Fitness TUESDAY 10:30am FLYFIT Movement Arts Fitness 12:10pm Warm Yoga (40min) 3:45pm YOUTH FLYFIT (Series) 4:45pm FLYSURF Balance Surfing (40min) 5:30pm FLYFIT Movement Arts Fitness WEDNESDAY 10:30am FLYFIT Movement Arts Fitness 12:10pm Warm Yoga (40min) 4:45pm FLYSURF Blend Surfing (40min) 5:30pm FLYFIT Movement Arts Fitness THURSDAY 10:30am FLYFIT Movement Arts Fitness 12:10pm Warm Yoga (40min) 3:45pm YOUTH FLYFIT (Series) 4:45pm FLYSURF Balance Surfing (40min) 5:30pm FLYFIT Movement Arts Fitness FRIDAY 10:30am FLYFIT Movement Arts Fitness 11:50am Parent Yoga - Bring child (40min) 4:45pm FLYSURF Blend Surfing (40min) 7:00pm Hot Yoga - Candlelight Yin (90min) SATURDAY 10:40am MMA - Mixed Martial Arts 11:45am FLYFIT Movement Arts Fitness 12:50pm Warm Flow Yoga (60min)
MONDAY 5:30-7pm Mixed Level Flow TUESDAY 10-11am Hatha 4:15-5:15pm Yin 5:45-6:45pm Gentle & Beginner
moving your body is key to keeping balance throuh life’s journey. not only for the physical body but for the mental, emotional and spiritual bodies. find what feeds your soul and stick with it. you’ve got this.
I FLY STUDIOS Downtown 419 Reid Street 250-999-4051 www.IFlyStudios.ca
Classes are subject to change. Please visit business websites to stay up to date.
WEDNESDAY 5:30-7pm Hatha Flow THURSDAY 9-10am Sun Salutations 4:15-5:15pm Yin 5:45-6:45pm Gentle & Beginner SATURDAY 11am-12pm Gentle & Beginner
SUN & SAGE YOGA 654 Reid Street 250-983-5077 www.sunandsage.com
ADVERTISE YOUR FITNESS & CLASS SCHEDULE IN OUR CLASS DIRECTORY. CONTACT JENNIFER @ 250-255-2449 info@discoverwellnessbc.ca
Oil&
Vinegar
Any Flavored Olive Oil “Caprese Salad� Ingredients 1 cup 4 Oak Honey Ginger Balsamic Vinegar 1/2 cup 4 Oak Mango Balsamic Vinegar 1/2 cup 4 Oak Blood Orange Flavored Olive Oil 3 whole ripe tomatoes, sliced thick 12 ounces mozzarella cheese, sliced thick 2 cups baby spinach Several fresh basil leaves A pinch kosher salt A pinch ground black pepper, freshly ground is best Directions: In a small saucepan, bring honey ginger balsamic vinegar to a boil over medium-low heat. Cook for 10 to 20 minutes, or until balsamic has reduced to a thicker glaze (dip spoon into mixture and when mixture sticks to the spoon it is ready). When balsamic is thick enough, remove from heat and transfer to a bowl. Add mango balsamic and olive oil. When you're ready to serve, place baby spinach on platter; arrange tomato and mozzarella slices on top of the spinach on the platter. Arrange basil leaves between the slices to decorate. Drizzle the balsamic reduction dressing over the top of the salad, getting a little bit on each slice, making designs if you want. Store extra balsamic reduction in fridge for later use. End with a sprinkling of kosher salt and black pepper all over salad. Serve as a lunch, with crusty bread. Or serve alongside a beef main course for dinner.
Baby Arugula Pesto with Lemon Ingredients 4 cups washed and dried baby arugula 1/2 cup 4 Oak Ultra Premium Extra Virgin Olive Oil 1/3 cup romano cheese 2 large cloves garlic 1/4 cup blanched, toasted almonds (optional) 1 tablespoon fresh squeezed lemon juice Fresh ground pepper to taste Directions: Combine all the ingredients in the bowl of a food processor, or in a blender, and process until smooth. Serve over pasta, with bread, on pizza, bruschetta, with grilled or roasted vegetables, in lasagna, with fish, over beans, etc.
Cinnamon-pear balsamic roasted sweet potatoes Ingredients: 4 medium sweet potatoes, peeled and cut length wise into 8 wedges each ¾ tsp. kosher salt or sea salt ⅓ cup 4 Oak Cinnamon Pear Balsamic Vinegar 2 T 4 Oak Single Varietal Extra Virgin Olive Oil Directions: Heat oven to 400F. Cut a piece of parchment paper to fit the bottom of a half sheet jelly-roll pan. Thoroughly shake or whisk together the Cinnamon-Pear Balsamic and the olive oil. In a large bowl toss to liberally coat the sweet potato wedges with the emulsified balsamic-oil mixture. Arrange the potato wedges on the parchment paper lined pan in a single layer, without over-crowding. Sprinkle with sea salt and roast for 45 minutes until tender and the balsamic glaze has caramelized.
We deliver to Quesnel! Extra Virgin Olive Oil, Flavoured Olive Oil & Balsamic Vinegar Tasting Bar 250-563-5006
2342 Westwood Drive Prince George, BC V2N 4H3 Visit us on Faecebook!
Aged Maple Balsamic-Bacon Vinaigrette Over Wilted Baby Spinach Ingredients 4 T 4 Oak Aged Maple Balsamic Vinegar 2 T aged red wine vinegar 1 tsp. good quality Dijon style mustard 4 T 4 Oak Ultra Premium Extra Virgin Olive Oil 2 T finely minced shallots 1/2 tsp. salt Freshly ground black pepper to taste 4 slices center-cut bacon, cooked to a crisp and finely crumbled 2 quarts young spinach leaves, stems removed, washed Directions: Place spinach in a serving bowl. Place the maple balsamic, half the crumbled bacon, red wine vinegar, salt, half the shallots, pepper, and mustard in a small saucepan over medium heat. Gently warm while whisking – remove from heat before it reaches a simmer. Allow to cool for a minute, and then whisk in the extra virgin olive oil to emulsify. Adjust seasoning. Gently dress spinach with warm vinaigrette and top with remaining crumbled bacon and shallot. Serve warm.
Recipes courtesy of Rachel Bradley-Gomezlaze has caramelized.
Visit us at the Quesnel Small Business Fair May 13th at the Senior Centre! Preorder Mother’s Day baskets & special orders.
ASK
an expert Q:
I’ve been hearing about the benefits of essential oils but I’m not sure what to look for when purchasing them. Are they all the same?
A:
Not all essential oils are the same or equal, and it is important to know what to look for when purchasing and using an oil. There are many different brands of essential oils in stores and online, so it is important to be aware of what to look for. The quality and purity affect the therapeutic value and aroma: you want unaltered 100% Pure Essential Oils, so be sure to check the label. It is important that essential oils are pure when using in therapeutic application and aromatherapy (which is a gentle but powerful healing art that can positively affect our physical, emotional and mental health). The quality of an oil makes a big difference. Pure Essential Oils are a potent liquid that is most likely distilled by steam or water. They are extracted from large quantities of leaves, stems, flowers, bark, roots or other elements of a plant. On the contrary, the use of the word “oil” is not really oily at all, although darker oils such as Patchouli, Orange and Vetiver, are heavier and thicker, which may make them feel oily. It takes a large amount of plant to produce a small amount of oil, so when using a pure essential oil, a little goes a long way. Buying oils can be a bit confusing. Some consumers use Fragrant oils and Nature Identical Oils which are misleading. These are not pure and should be avoided if looking for quality, purity and natural. A Fragrant Oil is synthetically made or compounded, contains parabens and phthalates, has no therapeutic benefits and is not pure or natural. These types of oils are used in a lot of
Katie Blair Esthetician & Aromatherapist Essence of Nature
products to mimic the aroma of essential oils. For example, a product could say Lavender Scented or Lavender Fragrant Oil, yes it actually contains no pure Lavender essential oil at all! Nature Identical Oils are a blend of natural essential oils and artificial compounds. They contain fewer synthetic compounds than fragrant oils, but again, they are NOT 100% pure. Both Fragrant and Nature Identical Oils should not be used for aromatherapy and therapeutic applications. Quality of essential oils are very important. Be sure to research the company and/or check out its website for information about the oils it sells. Some essential oil products may have labels that say “100% Pure” but the oils may be of poor quality. Avoid oils that are cultivated from plants that have been sprayed with herbicides, pesticides or any other chemicals. The Cost of good quality oils will never be cheap; however, this does not mean that more expensive oils will be better. Again, read the label, and check and test the quality of the product. Be cautious of companies that offer oils at a very low cost or charge the same for all of their oils. These oils might still be pure or of an “OK” quality, but it would be of concern. Certain essential oils cost a lot more than others; for example, Sandalwood, Rose, Vanilla, Chamomile and Neroli are far costlier than the common citrus oils, which are less expensive. Storing essential oils in dark amber or dark blue bottle(s) are a must. The compounds in pure essential oils are so strong that if stored in plastic they will break down and react with the plastic. This alters the quality of the essential oils and can take on the some of the chemicals within the plastic. Subsequently, they should not be used in therapeutic applications or aromatherapy because the oils would no longer be pure. If an essential oil is pure it will not: * Dissolve in water * Smell like alcohol * Feel oily on the skin (unless it is a thicker oil as mentioned above) A simple test to see if an Essential Oil is pure: Place a single drop on a white piece of paper and let dry. If an oil ring is left behind, then it is not pure (as noted, thicker oils may leave a residue). It is important to read the label before doing this test. Some essential oils are pre-blended with a carrier oil so they can be directly applied to the skin, and they will leave a ring on the paper, so be sure you are using a pure essential oil or diffuser blend.
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