Discover Wellness Issue 45 December 2017

ISSUE 45 | DECEMBER 2017

discover

WELLNESS Inspiring a Healthy You

QUESNEL | WILLIAMS LAKE

s r e d n a m o P e v o l C

F R E E

Healthy cooking starts with a sharp knife!

Reed’s Saw Repair Matt Reed

250-992-7000 matt.reed@shaw.ca

Knives Scissors Lawn mower blades Hedge clippers Commercial saw filing

. . . a l a l a l a l a p

S

250-992-5615

CHOCOLATE PEPPERMINT

pedicures

310 St. Laurent Ave., Quesnel

contents

December

issue 45 - 2017

4 Walking in the Present 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.

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

Mindful walking is a form of meditation we can practice daily helping to keep us grounded, present and reduce our tendancy to overthink.

5 Quick & Simple Elderberry Cold Syrup A must have concoction for cold season!

6 Cheezie Dill Nutz & Boltz A dilly twist on traditional nuts and bolts party mix. This recipe makes a huge batch you can share with friends and family over the holiday season.

8 Clove Pomanders An Old Fashioned Holiday Tradition Clove pomanders have a festive aroma and are a fun holiday gift and decoration.

Happy Holidays from Discover Wellness!

Wishing you and your family a season full of warmth and love.

Walking in the Present

- by Jesse Haber, MA, RCC Fellow Traveller Counselling www.fellowtravellercounselling.com

Last time, we explored the idea of using 50-50 vision – honing one’s ability to focus both on the now as well as on the peripheral, connected nature things. This month, let’s explore mindfulness in motion. I particularly like this form of meditation because it pulls mindfulness as a concept out of the ‘sit and stare’ style of meditation and brings it into our moment to moment experience.

Traditionally, this form of meditation was practiced as an interlude, a break from long periods of sitting meditation. I have found that in my current practice, even though I do not sit for extended periods of time, it is really nice to be able to bring a sense of presence to otherwise mundane or monotonous activities I do each day. I have found that mindful movement, and walking in particular offers up a grounding, a way to remind us not to go go go all the time. I use this when I am going from the car to work, as I walk across a parking lot, when I come out of a building into the fresh air, or even as a grounding technique before an important meeting. Make it your own; this can be used in on a hike, while you run errands, snowshoe, or even exercise (if it’s not too vigorous).

A Walking Meditation Begin by standing in place, and taking a brief inventory of how you are feeling. Are you imagining the things you must do later today, or perhaps ruminating on things just passed.

Note that this is happening, and invite yourself to let that go, if only for the next few moments. Focus in on your breath – it is a constant reminder (if you let it be) that thoughts, feelings, states and obligations come…. then go.

Take a step. Feel your foot lift from the ground, weight shifting to compensate. Move forward and bring your foot

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down, purposefully placing the heel first, and then the toes.

Breathe. Notice the ground beneath you, supporting you, ever-present. Do you notice which muscles were involved? Is it localized in your foot or are you able to feel the synergistic twitching of your muscles further up your body. Breathe. If you can, close your eyes, notice what is happening in your body. Perhaps the sun is on your skin, or the wind gently moving your hair. Breathe. What sounds accompany walking for you? Gravel beneath your feet, or the softness of grass, the crackle of branches or leaves. Gently begin to move your next foot, taking your time, acting as both the doer and the watcher. You are just in this moment. Breathe, and continue for as long as you like.

Walking meditation can take whatever forms works best for you. Arm placement, length of time, and pace should all be in the range of whatever brings you the most comfort. Like all forms of meditation, this is best learned through practice. If it feels awkward at first, do it with a sense of exploration – if you let go of expectations, then whatever comes up will be ok.

Another consideration: Many of us consciously and unconsciously separate ourselves from our bodies. Traumas and past experiences can teach us that our body is foreign, unreliable, or damaged. While we may intellectually know this is not the case, some powerful emotions may arise when trying this meditation. That being said - take your time, trust your intuition on what is too much, and if it becomes overwhelming, reach out to caring others or to a mental health professional. We are encouraged to live mostly in our heads: if anything comes up for you, it is important to remember that you are not alone, there is help, and there is always the breath. Now go and feel your feet on the ground!

Willow Creek Creations Locally made, natural bath & beauty products available at Essential Balance in Quesnel and online. soy candles - bath bombs deoderant - foam soap tinted lip balm - exfoliant scrubs 250-983-2145 willowcreekcreations.ca

Quick & Simple

Elderberry Cold Syrup

A great immune stimulating herbal remedy that can be used frequently as soon as a cold strikes is this recipe for Quick and Simple Elderberry Cold Syrup.

Elderberry is the star of this remedy as it has many beneficial uses for the onset of colds and the flu. This remedy tastes great and can be used for adults and children alike (please use maple syrup instead of honey for children under 1 year of age).

Ingredients 1 cup dried elderberries 6 cups water 1/4 ounce ginger Handful of cloves 1 1/2 cups raw honey Directions Bring berries and water to a boil and then simmer for 30 minutes.

Strain berries and return liquid to the heat.

Add 1/4 ounce grated ginger and a handful of cloves.

Simmer gently for another 45-60 minutes, or until 2-3 cups of liquid remains.

Remove liquid from the heat, allow to cool to room temp.

Stir in 1 1/2 cups of raw honey.

Bottle, label, and refrigerate.

Suggested Use: Take 2 teaspoons every 3 hours at the first sign of a virus invasion.

Recipe courtesy of The Herbal Academy. www.theherbalacademy.com

Julie Johnston Colon Hydrotherapist

1985 Fox Mountain Rd Williams Lake

250-267-1960 jjohnston1@telus.net

Cheezie Dill Nutz & Boltz For the Sauce 1 Cup of 4 Oak Oil and Vinegar Infused Dill Olive Oil 1 Tbs Garlic Powder 5 Tbs Dried Dill ( I used Splendor Garden Herbs and Spices bc it's AMAZING) 1/2 Tbs Coconut Sugar 3 Tbs Nutritional Yeast (the cheese effect) 2.5 Tbs Apple Cider Vinegar 2 Tbs Dried Chives (or 1 Tbs of Onion Powder) 1 Tbs Lemon Juice 2 tsp Braggs Soy Sauce (or Coconut Aminos/Tamari)

For the Mix 1 Box Vegan "O's" 1 Box Organic Mulit grain Squares 1 Box Annies Cheddar Bunnies (omit to make vegan) 1 Bag Organic Pretzles 5 Cups of Rice Sesame Snacks (little rectangle things in bulk section) 2 Boxes Organic Rice Crackers (I used Lukes) 5 Cups Raw Nuts (I used Almonds)

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Instructions Mix all your crunchies together Do the same with your sauce mix, but in the blender Preheat oven to 250 degrees Mix your crunchies with your sauce very well. DO NOT BE LAZY with the mixing or you will have soggy pieces.

Bake for 1 hr, stirring every 20 minutes.

Notes - I used my massive turkey pan plus a smaller one for this recipe - You can infuse your own regular olive oil with wads of Dill for a few days but I highly recommend finding a specialty oil place - it will change your life.

- You can also use regular olive oil and just add an extra Tbs or 2 of dried dill.

Hillary Shearing is a Certified Holistic Nutritionist in Kersley, BC. Please visit www.myawesomefoods.com to try more of her awesome recipes!

Clove Pomanders An Old Fashioned Holiday Favourite

- article courtesy of The Herbal Academy

Clove pomanders are a seasonal delight! Made with numerous little cloves, pomanders are a wonderfully fragrant addition to holiday decorations as well as a lovely gift to share with others. Gathered in bowls around the home, hung in windows to catch the warmth of the sun, or displayed on a tree, this old fashioned favorite is just perfect for the holiday season.

• Ground spices, optional for preservation of your pomander.

• Use 1 – 2 tablespoons per pomander mixed ground spices such as cinnamon, nutmeg, cardamom, and clove plus ½ – 1 tablespoon per pomander powdered orris root.

• Something to poke holes like skewers, toothpicks, or even a small nail.

• Ribbon for hanging, optional.

In earlier times, pomanders were made with aromatic material and worn to ward off unpleasant smells and even disease.

Later on came the pomander you might be familiar with that is made of a lovely fruit studded with clove buds. These enchanting clove pomanders, bursting with wonderful fragrance, are now given as a gift during the holidays.

Directions • Poke holes for the cloves in the fruit using the skewer, toothpick, or nail. You can create a pattern with cloves such as stripes, spirals, or stars if you wish. Or simply place the cloves as close together as possible in order to cover the whole fruit.

Better coverage of cloves will help to preserve your pomander.

Craft Your Own Clove Pomanders This lovely little herbal craft offers a great way to relax and unwind while spending time together with family and friends or even enjoying a little respite time alone amidst the busyness of the season. Enjoy bringing this wonderful craft into your own holiday celebrations!

How to Make Clove Pomanders Ingredients • Fruit such as oranges, limes, lemons, tangerines, and apples. Choose fruit free of blemishes to prevent spoilage of your pomander.

• Whole cloves—plan on using about one ounce of cloves for every piece of fruit depending on fruit size.

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• Firmly press a clove into each hole that you have made.

• If your fingertips get sore from pressing cloves into the fruit cover them with Band-Aids or tape or use a thimble for protection.

• When you have finished filling the fruit with cloves you can add a ribbon for hanging or place it somewhere special in your home to enjoy. Or you can roll your pomander in a mix of ground spices and orris root to help preserve your newly made clove pomander. Mix together 1 – 2 tablespoons of spices and ½ – 1 tablespoon of orris root. The orris root is optional so if you don’t have any on hand just use ground spices. Roll the pomander in this mixture completely covering the outside of the fruit.

• Finish up by setting your pomander aside to dry for a couple of weeks which will help it last even longer! To dry your pomander, simply keep it in the bowl with the spices and toss it with the spices every day or so while turning it to ensure that all sides of the pomander get exposed to the air.

• Another option is to place the clove pomander and spices in a paper bag and shake the bag every day or so to keep the pomander covered with spices.

• Tap your clove pomander occasionally—you will know that the pomander is dry when it makes a hollow sound.

Delight in the Benefits of Aromatic Cloves Did you know that cloves are dried flower buds from a tropical evergreen tree? Like many spices, cloves (Syzygium aromaticum) have been used throughout history for their delicious flavor and herbal benefits. As explained in the Introductory Herbal Course here at the Herbal Academy, this delightful warming herb is used by herbalists for its antimicrobial and antioxidant rich anti-inflammatory properties. These properties make clove a useful addition to formulas during the cold and flu season such as the Quick and Simple Elderberry Cold Syrup recipe on page 5. Cloves are also rich in aromatic volatile oils that act as a carminative in the digestive tract, helping to digest heavy foods and ease digestive woes. Enjoy it during the winter months as a useful friend and learn even more about this lovely little herb on the Herbal Academy blog: What is Clove? A Very Stimulating Herb With a very powerful flavor, cloves are usually included in recipes in small amounts. Try cloves in your next batch of muffins or pumpkin pie! You can also pierce an onion with whole cloves to add a yummy flavor to broths, soups, and sauces. Simmered on the stove in a pot with cinnamon sticks and orange peel, cloves become a natural way to fragrance the home with a happy, comforting smell.

Given to children to play with, cloves become the perfect companion for a fresh batch of homemade playdough or even a delightful treat for the fairies!

Be sure to invite this lovely, unique herb into your home for the holidays and into your daily life to enjoy its wonderfully useful benefits!

selecting & storing cloves Whenever possible, buy whole cloves instead of clove powder since the latter loses its flavor more quickly. When squeezed with a fingernail, good quality cloves will release some of their oil. Alternatively, you can place a clove in a cup of water. Those of good quality will float vertically while those that are stale will either sink or float horizontally.

Keep cloves in a tightly sealed glass container in a cool, dark and dry place. Ground cloves will keep for approximately six months, while whole cloves will stay fresh for about one year stored this way. Storing them in the refrigerator will increase their shelf life.

professional DIRECTORY AROMATHERAPY 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.

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 Noon hour classes are back on! Every Tuesday and Thursday $10 for non members Space is limited 250-992-9711 www.quesnelfitness.ca

HEALTHY FOOD / FARMS GRASS FED-FINISHED BEEF Happy, healthy beef! NO grain, NO GMO’S, NO hormones, NO growth implants, NO antibiotics. Raised on pasture with kindness and respect. Individual cuts or by the side. Springhouse area of Williams Lake. Visitors and enquiries are welcomed. Please contact Debbie Irvine B. Sc. (Agr).

Ph: 250-392-9418 or e-mail: springhousedebbie@thelakebc.ca.

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

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

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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

PHYSIOTHERAPY, VESTIBULAR (DIZZY/VERTIGO) Vestibular Rehabilitation: Benign paroxysmal positional vertigo (BPPV), Meniere’s disease, vestibular neuritis, labyrinthitis, migraine associated vertigo, age- related balance and dizziness, concussion management, bilateral vestibular lesions, cervicogenic dizziness, persistent postural-perceptual dizziness (PPPD). Depending on your diagnosis, treatment can take as little as one visit and in other cases 6-8 visits. phoenixphysiotherapyclinic.ca 250-562-8248

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.

WOMEN’S HEALTH Women’s Health @ phoenixphysiotherapyclinic.ca phone: (250) 562- 8248 • Post surgical breast care • Pelvic Floor rehabilitation • Affordable group Pelvic Floor – Core classes cover pelvic floor remapping, effective kegels, and the basics of core activation • 1:1 consults available