ISSUE 36 | MARCH 2017 | QUESNEL, BC
discover
WELLNESS Inspiring a Healthy You
F R E E
importance of
detoxification 5 TIPS FOR CLEANSING A TOXIC MIND BULLETPROOF COFFEE CREAMY CAULIFLOWER PUREE WITH ROASTED BEETS & MAPLE WALNUTS
The perfect atmosphere to host your fitness, yoga and meditation classes and workshops.
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contents march issue 36 | 2017
3 Importance of Detoxification
Have you considered exposure to toxins in your life? 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. featureing 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
6 Bulletproof Coffee
Learn what all the hype is about and how to make your own bulletproof coffee for added nutrition.
8 Five Tips for Cleansing a Toxic Mind
Easy steps to help declutter the mind and promote balance.
10 Professional Directory
Local businesses waiting to serve you.
11 Quesnel Class Directory
Fitness, yoga, and exercise classes offered in Quesnel.
13 Ask an Expert
Choosing healthier bread options for your family. The benefits of sprouted grain bread.
On the Cover
ADVERTISING & ARTICLE SUBMISSION For more information on distribution, features and benefits, 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
Creamy Cauliflower Puree with Roasted Beets & Maple Walnuts Photo & recipe courtesy of Stacey Deering, CHN. Stacey Deering is a Certified Holistic Nutritional Consultant, recipe creator, food photographer and fitness coach livng in Calgary BC. staceydeering.com
Importance of
Detoxification
Low-dose exposure is not necessarily safe exposure. We really don’t know the long-term effects of most of the chemicals or drugs that we have produced. No evidence for harmful effects is not the same as “evidence of NO harm”. The only rational approach to this is to follow the precautionary principle which states that we have the duty to prevent harm when it is within our power (and institutions’ power) to do so – even when all of the evidence is not in. Furthermore, we are learning that one’s ability to detoxify (break down chemicals and render them harmless and eliminate them safely in our body), can be quite variable due to the individual’s genetic and biochemical uniqueness. What might be a ‘safe’ exposure for 90% of the population, could cause significant disease in an individual who has impaired ability to detoxify certain compounds. Appreciating individual susceptibility and reducing exposure is the best advice. One’s ability to detoxify substances to which he or she is exposed, to critical to overall health and prevention of disease. How well our body detoxifies itself can be modified by our lifestyle. The elements of a detoxification lifestyle are: Avoid exposure to all known sources of toxicity as much as possible.
by Dr. Lawrence Cheng MD, CCFP(EM), MPH There is no separation, really, between us and our environment. There is no separation between the quality of the air we breathe and the oxygen that flows through our lungs and into every cell of our body. There is no separation between the health of our water supply in our oceans and rivers, and the health of our blood and fluids that course through our arteries and veins. There is no separation between the food we eat and health of the soil, plants and animals that we share this planet with. David Suzuki talks about this “Sacred Balance”. We cannot talk about human health separate from the health of the planet. We are living in an increasingly toxic environment. Chemicals are everywhere: In our homes, our workplaces, in the products we put on our body and the food-like substances that we ingest. It is estimated that there have been over 80,000 new chemicals introduced into the environment since World War II. There is a growing body of scientific evidence that links the exposure and accumulation of toxins with human disease. Many common conditions have been associated with toxicity: obesity, diabetes, thyroid disorders, asthma, chronic fatigue, autoimmune conditions and cancer to name a few. In fact, allergies, autoimmune conditions and cancer continue to become more prevalent despite improvements in living conditions and medical advances. Our genome (our DNA) has not had time to adapt to these new chemicals and as a result, damage occurs and disease manifests.
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Optimize your nutrition by consuming a diet that is high in phytochemicals (beneficial compounds found in fruits and vegetables). Onions and garlic, cruciferous vegetables, citrus, green tea, etc., all act in a complex, beneficial manner to improve our detoxification systems. Regular moderate-intensity exercise most days of the week helps increase antioxidant enzymes in your body, improves lymph drainage and increases elimination through sweating. Restorative sleep, rest, relaxation and rejuvenating play are essential elements as well. Finally, true detoxification includes eliminating toxic influences of all kinds that do not serve us – not just the chemical ones. This includes toxic self-limiting beliefs about our selves, maladaptive patterns of behaviours, toxic relationships, etc. We have an incredible ability to withstand stresses from all kinds of toxins from environmental to emotional. This is the wisdom and intelligence of the body manifest, but we need to give our bodies the best chance to do this by living a lifestyle that helps our body, mind and spirit be strong. How we live each and every day makes all the difference.
Article written by Dr. Lawrence Cheng, MD, CCFP(EM), MPH. Dr. Cheng practices at Connect Health, Centre for Integrative & Functional Medicine in Vancouver, BC. At Connect Health, a team of health care professionals provides whole person care using an effective combination of conventional medicine and complementary approaches. Visit www.connecthealthcare.ca or call 1-604-733-4400 to learn more about how integrative and functional medicine can help you achieve your optimal health.
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Bulletproof
Coffee
by Jessica Golden, RHN Stay Golden Nutrition Bulletproof coffee, or “fatty” coffee has been steadily increasing in popularity among health and fitness communities since it was developed in 2009 by Dave Asprey. It is a preparation that involves blending healthy fats into your coffee rather than using cream and/or sugar. The result is a creamy, frothy hot beverage that can increase focus and productivity, suppress appetite and aid in weight-loss. So, what is responsible for such incredible claims? I’ll break down the benefits by each component:
Coffee
The caffeine contained in coffee can be a valuable performance-enhancer for many, sharpening focus and improving productivity. The healthy fats contained in BP coffee increase the absorption of caffeine, amplifying these effects. Coffee is also one of the top five foods for antioxidant content. Avoid cheap, instant coffee and opt instead for the high quality, organic stuff. Higher quality coffee simply tastes better. If you’re weaning yourself off your daily double-double from Timmy’s and replacing it with coffee that actually tastes good without all the added cream and sugar is a great starting point. Furthermore, conventional coffee is heavily sprayed with pesticides. Opting for organic reduces your exposure to toxins as well as the deleterious effects of chemical fertilizers and pesticides on the environment (soil erosion and polluted waters). For those sensitive to caffeine, decaf coffee (look for swiss-water decaf to avoid chemical nasties used in processing) or a coffee replacement such as dandelion root and roasted chicory root may be used.
Grass-fed Butter
Let me start by negating many of the claims about butter being “unhealthy.” As a nutritionist, butter is one of the first foods I hear people bash when they describe how healthy their diet is (“I may have a sweet-tooth, but at least I don’t slather butter on everything, right?”). Wrong. The science has been out for years now showing that fats sourced from whole foods are not, in fact, the enemy of good health. Unfortunately, the medical and food industries are usually a decade behind the science, and fighting it tooth and nail to support their own agendas. However, in 2015, the Dietary Guidelines for Americans eliminated the upper limit for fat intake and removed cholesterol as one of the “nutrients of concern” (butter lovers, rejoice!). Canada is currently revising its Food Guide for the first time since 2007. But I digress. Butter is a nutrient-dense food high in fat-soluble vitamins, healthy saturated fat (provides the raw materials for many aspects of immune, lung, cardiovascular, cognitive and liver function) and butyric acid (fuels the health and healing of cells in the small and large intestines and has massive anti-in-
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“The science has been out for years now showing that fats sourced from whole foods are not, in fact, the enemy of good health.” flammatory powers). In addition to all these benefits from butter, the value of choosing dairy from grass-fed cattle cannot be overstated. Grass-fed butter (and meat, for that matter) contains more omega 3 EFAs, conjugated linoleic acid (CLA, a popular weight-loss supplement) and fat-soluble vitamins such as A & K2, than butter from corn-fed cows. In addition to the nutritional advantages, it is worth noting that grass-fed animals are also spared the disease, antibiotics and inhumanity imposed upon cattle raised in cramped and unhygienic feedlots. If grassfed butter is inaccessible, try to purchase organic butter at the very least. Since toxins are stored in fat it will contain fewer toxins from exposure to pesticides and herbicides.
MCT Oil
MCT stands for medium-chain-triglycerides. Isolated from coconuts, MCT oil is touted for its ability to deliver usable energy and assist in weight-loss as well as improve cognitive function. MCT oil can cause digestive distress in some people, so start with half a tablespoon and gradually increase your dose as desired. This oil is flavourless and is also great drizzled on salads and vegetables or blended into your favourite smoothie.
Collagen Powder
Collagen is a protein that is crucial to the health of our skin, bones, muscles, cells of our digestive system, joints, and tendons. If you’ve jumped on the “Bone Broth” bandwagon, you’ll be glad to hear that collagen powder is a simple way to get many of the benefits of bone broth when you’re short on time and/or broth. It can be stirred into beverages hot or cold, added to the liquid when cooking grains, or used in smoothies and sauces. This is an optional add-in that can be especially helpful if you have blood-sugar issues such as hypoglycemia or diabetes. I’ve included it in my recipe for the BP peppermint mocha latte, but I add it to my regular BP coffee as well. The addition of protein will help to keep your blood sugar stable as the stimulation from the coffee can cause it to spike in some people (if coffee makes you nauseous, shaky or jittery, give this a try). It also makes for an even frothier cup o’ Joe – yum!
250-300ml fresh brewed coffee ½ T grass-fed butter (Kiwi Pure Butter available at Save-On-Foods) ½ T MCT oil (at your local Health Foods Store)
Directions
Add everything to your blender and blend for 10-15 seconds to ensure it is fully emulsified, creamy and frothy. Be VERY careful when blending hot liquids! This is the basic beginning amount of fat, but should be adjusted based on your tolerance, gender, weight and health goals. Work up to higher fat/protein content if using BP coffee as a meal replacement (some people can go up to 18 hours on just their morning coffee!). If you are interested in trying intermittent fasting, this is a great way to get your body used to going without food and give your digestion a much-needed break. However, to get the full benefits of IF you should consume only water. This forces your body to call on stored fat and autophagy (breakdown and metabolism of damaged/unnecessary cells, such as inflammatory proteins) to fuel itself. For more information on IF visit: http://bradpilon.com/introduction-to-intermittent-fasting/. In addition, BP coffee can help kick your body into ketosis if you are following a high-fat diet. If this is your goal, be sure you do not add collagen powder, and increase the fats accordingly (raw egg yolk is a great addition).
250-300ml fresh brewed coffee ½ T grass-fed butter (Kiwi Pure Butter available at Save-On-Foods) ½ T MCT oil (at your local Health Foods Store) ½ T collagen powder (such as Great Lakes or Organika – not available locally, sorry!) ½ T cocoa powder (use raw cacao for extra mineral power!) 1-2 drops peppermint essential oil The coffee can, of course, be consumed as a beverage along with your regular meal. However, I wouldn’t recommend increasing the fat content as much, and you should be cutting calories or burning more calories elsewhere to make up for it. Furthermore, consuming fatty coffee with a high-carbohydrate meal essentially defeats the purpose of the coffee. Having the coffee on its own will put your body into “fat-burning mode,” while carbs make you burn sugar and crave sugar. For this reason, you’ll notice the recipe does not call for any sweetener. If you’re used to sweetening your coffee you can add stevia or xylitol if you wish, but ideally try to wean yourself off them.
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! jessicagolden.rhn@gmail.com discoverwellnessbc.ca
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5 tips for cleansing a
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
Toxic Mind
By Jesse Haber, MA, RCC Fellow Traveller Counselling
In the same way that many of us approach diet as a means to detoxify our bodies, we can also take steps to clear unwanted, unhelpful, toxic patterns of thinking. Our thoughts are far less tangible than the food we eat, however, and we can often allow patterns of negative thoughts to fill us without knowing it is happening. This is why it is important to find ways to cleanse yourself of toxic thought patterns and emotions, and start fresh. Below are five different methods of beginning that journey. Mix and match to find what works for you.
Find some time for nature
No matter the season, find some time to spend outdoors each day. With the appropriate clothing and gear, all seasons offer a free mind-cleansing experience: fresh air, natural light and a little exercise. Take the time to frequent your favorite trail, watch the full moon or walk the dog one more time.
Talk it out
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Our minds can be a cluttered place. We don’t think in nice neat sentences like, I am feeling bad today. Instead, we tend to think in fragments, images and feelings. Finding a trusted friend (this includes your favorite furry friend) that you can talk to helps tidy up the clutter. By putting your thoughts into words, they seem more manageable and less oppressive.
“Slowing your breathing down fundamentally changes the way your brain functions.” Breathe
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I am sure you have heard this one before, but it’s important enough to bear repeating. Slowing your breathing down fundamentally changes the way your brain functions. A shallow, quick breath signals to the body that you are very likely in danger. This tenses your muscles and leads to a more frantic thought process. Over time, these things can add up to feeling overwhelmed, scattered, forgetful and tired. A couple times a day,
make sure to slowly inhale over four seconds and exhale over four seconds, focusing specifically on the way the body relaxes as you let your air flow out.
Create a safe space
Take some time to create a sanctuary you can go to when you are feeling overwhelmed. In a comfortable sitting position, imagine the place that you feel the safest. Imagine the smells, the temperature, your clothes. Imagine the colors and the other inhabitants of this place (if there are any). Ask yourself if you are sitting, standing or lying down. Now that you have your safe space, give it a name, a phrase that just puts you in that place. Notice how this word affects you. Do your shoulders drop? Does that knot in your stomach begin to unwind? Do you release your clenched jaw? Good. Now use it every day and make it your own!
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Connecting to things bigger than you is good for mental health The desire to have a purpose and connection to things bigger than ourselves is one of the qualities that make us human. It boosts our mental health by giving us perspective and meaning, and it connects us to others who care about the same things. www.heretohelpbc.ca
Be a duck
Growing up, whenever I got upset about something, my aunt would say, “be like a duck, let it roll like water off your back.” Back then, I didn’t really appreciate what this meant. I do now. Be a duck, and don’t let things get to you. A duck exists the same whether the rain comes or not, because it doesn’t let the wet effect it. We can choose to do the same with toxic thoughts and experiences. When you approach situations that cause stress or invasive thoughts, ask yourself, “How is fighting this going to help me? What would happen if I just let the thoughts come, and then go?” We often end up holding on to negative ways of thinking by engaging those thoughts in a battle of wills. Instead, let the rain just keep on raining, and remind yourself that it is better to be uncomfortable for a short time than be locked in battle with undesirable emotions forever. Remember, be a duck and actually let those drops roll off and away. Like any skill, these tips and exercises are best utilized when they are practiced regularly. Take it slowly, try one at a time, and soon enough you’ll be filling your plate with things that keep your mind and body healthy, balanced, and clear.
• How mind state affects the health of the body and how wellbeing is literally a state of mind
Jason Watkin
Founder and Formulator for Purica
• How we perceive and process potential stress, strain and discomfort • How to tune into wellbeing physical and psychological • How natural supplementation can help provide support
WHEN: Sunday March 5th 12-1PM followed by Q&A WHERE: Discover Wellness Fair - Quesnel Senior Centre Saturday, March 4th 10am-3:30pm Sunday, March 5th 10am-3pm COST: $5 one-day Adult Pass, $8 two-day Adult Pass Children 12 and under are free
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Attend the Event & Receive 15% discount on Purica Products
professional DIRECTORY MASSAGE, REGISTERED 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.
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!
COUNSELLING Support Before Movement Counselling Services - We all have times in our lives where we face challenges emotionally, physically, mentally and sometimes spiritually. I strongly believe that with the right support we can move through most anything. You don’t have to do this alone. A therapeutic relationship built on trust is key in my practice. Lanny Kipling, RPN 250-991-9701
DIETITIAN, REGISTERED The Empowered Appetite offers nutrition counselling to create customized solutions for sustainable outcomes. Every unique session is based on your nutrition goals, barriers, and health concerns. Kandice Mueller RD BSc is registered with the College of Dietitians of BC. 250.255.6494 empoweredappetite.com | empowered.appetite@gmail.com
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
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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
MINDFULNESS TRAINING 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
NUTRITIONISTS / HEALTHY FOOD 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.
MARCH 2017
move your body Q UESNEL CLASS DIRECTORY MONDAY 10:30am FLYFIT Movement Arts Fitness 12:10pm Warm Tao Yoga (40min) 4:45pm FLYSURF Blend Surfing (40min) 5:30pm FLYFIT Movement Arts Fitness TUESDAY 10:30am FLYFIT Movement Arts Fitness 12:10pm Warm Tao Yoga (40min) 3:45pm YOUTH FLYFIT (Series) 4:45pm FLYSURF Blend Surfing (40min) 5:30pm FLYFIT Movement Arts Fitness WEDNESDAY 10:30am FLYFIT Movement Arts Fitness 12:10pm Warm Tao Yoga (40min) 4:45pm FLYSURF Blend Surfing (40min) 5:30pm FLYFIT Movement Arts Fitness THURSDAY 10:30am FLYFIT Movement Arts Fitness 12:10pm Warm Tao Yoga (40min) 3:45pm YOUTH FLYFIT (Series) 4:45pm FLYSURF Blend 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) 5:30pm Warm Ananda/Bliss Yoga (90min) SATURDAY 11:45am YOUTH FLYFIT (Series) 12:50pm Warm Tao Yoga - Inner Energy 1:55pm FLYFIT Movement Arts Fitness
MONDAY 10-11am Hatha 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
Keema Beef Curry Serves 6 Ingredients: 1 1/2 pounds grass-fed beef 1 onion, chopped 4 garlic cloves, minced 1 inch piece of ginger, minced 2 tablespoons medium curry powder (I use this one) 1/2 teaspoon ground coriander 1 teaspoon sea salt 1/2 teaspoon freshly cracked pepper 5 baby yellow potatoes, diced 2 cups chicken stock 1, 14 oz. can diced tomatoes 1, 14 oz. can coconut milk 1 1/2 cups baby peas (frozen) Chopped Cilantro for serving Brown rice and naan for serving (optional) Directions: Brown the beef in a large pot over medium heat, breaking the meat into small pieces until no longer pink. Add in the onion, ginger, garlic, curry powder, coriander, sea salt and pepper and continue to cook until the onion is translucent. Add in the potatoes and toss to coat. Stir in the chicken stock, tomatoes and coconut milk. Cover and allow to cook for 20 minutes or until the potatoes are tender. Stir in the peas and allow to cook for a few minutes. Using a wooden spoon, break most of the potatoes down (I skipped this part but I would recommend doing it). Serve with brown rice or naan if you choose. Garnish with chopped cilantro (or if you are me, drown it in cilantro).
Stacey Deering is a Certified Holistic Nutritional Consultant, recipe creator, food photographer and fitness coach livng in Calgary BC. staceydeering.com
ASK
an expert Hillary Shearing Certified Holistic Nutritionist My Awesome Foods
Q:
I’m trying to make healthier choices for my family. What kind of bread do you recommend?
A: Oh my! I wish I had $1 for
every moment where I was lucky enough to babble about bread. It’s pretty good stuff isn’t it? I love it and won’t ever stop consuming it. What I’ve stopped, is purchasing over manufactured, processed junk bread. Hands down my top two favourite brands of bread to purchase (which are readily available at almost every grocery store) are Silver Hills, and One Degree Organics. These guys are bringing to the market the most quality loaves of bread you could imagine. Both companies stress the importance of sprouted grains. Sprouted grains are literally grains that would grow if you planted them, unlike GMO (Genetically Modified Organisms), which are essentially “dead foods” that our bodies have trouble recognizing as actual food and rather choose to store it as fat or give you heartburn, gas, bloating etc. Bread that is made with sprouted grains
are much easier on our bodies to break down (digest) because of the enzymes that are triggered in the new sprouts. Silver Hills and One Degree Organic breads both boast an amazing amount of fibre as well due to the sprouted grains. These grains are as an entire entity when they are milled for flour, unlike your bleached white flour, which is actually the wheat kernel itself that is so processed, bleached and milled down to only the endosperm (the middle part of the kernel which is essentially all starch/ gluten) leaving the bread nice and sticky. This is where all the problems come into play for people who “don’t eat gluten”. 10% of people are actually diagnosed with Celiacs Disease (an actual immune reaction to gluten), the other 85% percent just get the typical bloating, heart-burn etc. That is called a gluten sensitivity. Not to be confused with Celiacs Disease. 95% of those people with a gluten sensitivity, in my experience, have no troubles if they simply switch from GMO processed white bread (even whole wheat) to something with sprouted grains and carry at least 70% organic ingredients. The main issue is we have no idea
what goes on in the factories. The information is out there for us however, with tons of documents stating the bleaching processes, the chemical additives for longer shelf life and the ability to kill bugs and who knows what else. Large corporations are very clever about the way they label our breads and 100’s of other products. Even whole wheat isn’t what it seems anymore. It’s just as processed and milled up as the rest only leaving some of the wheat in it. Silver Hills and One Degree Organics also have extremely low amounts of sugar in their bread, another hidden little devil that the companies toss in our breads. SUGAR. Next time you’re at Costco, grab a 2 pack for 1/3 of the price of the grocery store and have a try. You will be more than stoked on the nutty flavour of the sprouted grains, and the fact that these breads come from a family owned business that care deeply about the health and wellness of their customers. Something we are seeing less of these days.
get in touch with us! Submit your nutrition question anonymously and it may be published in an upcoming issue.
$1 OFF
Sprouted Whole Grains = More Nutrients
TO THE RETAILER: Silver Hills Bakery will reimburse the retail value of the item up to the maximum value stated on the coupon plus our specified handling fee providing you accept it from your customer on the purchase of the product specified. Cash value is .0001 cents. Applications for reimbursement must be received within 6 months from expiry date indicated above. A reduction in any applicable taxes payable is included in the coupon face value. For redemption, mail to: Silver Hills Bakery, P.O. Box 9750, Lakeshore West PO, Oakville, ON, L6K 0G5
*141-191*
Valid on any Silver Hills Bakery product. Limit 1 coupon per customer per visit. Offer valid in CANADA only. COUPON EXPIRES: JULY 31, 2017
W: discoverwellnessbc.ca E: info@discoverwellnessbc.ca facebook.com/discoverwellnessquesnel instagram.com/discoverwellnessbc
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Place the cauliflower into the bowl of a food processor and puree adding the hot milk while the motor is running, stopping to scrape down the bowl a few times until all the cream is used and the puree is smooth. Season with sea salt and pepper. Roasted Beets 4 – 5 beets (or as many as you like) sea salt and pepper water Directions: Cut the green tops from the beets – reserve to steam. Trim the beets at both ends. Place the beets in a baking dish and place about 1/4 inch of water in the bottom of the pan. Cover with foil or a lid. Place in the oven to roast for 50 – 60 minutes. I like to check about half way through and add more water if necessary. Remove the beets from the oven when a knife inserted in the center slides in and out easily. Allow the beets to cool. Using a paper towel rub the skins from the beets. Easy Maple Walnuts 1 cup of raw walnuts 1 – 2 tablespoons pure maple syrup a pinch of cayenne 1/4 teaspoon cinnamon 1/4 teaspoon sea salt freshly cracked pepper
Creamy Cauliflower Puree with Roasted Beets & Maple Walnuts This is a really easy and versatile dish that can be served as is or with the addition of a protein such as wild salmon or scallops. It makes an incredible lunch with a little blue cheese crumbled over the top. It may look like a lot of steps but they are really, very simple and it doesn’t require a lot of time to complete. I have made the cauliflower puree with homemade cashew milk (make your milk but reduce the water to make a thicker milk). Creamy Cauliflower Puree 1 large head of cauliflower, cut into chunks 1 cup cream (your choice of milk, dairy or alternative) 4 tablespoons cultured butter or ghee sea salt and freshly ground pepper Directions: Place a few inches of water in a saucepan and insert a steaming basket. Add all the cauliflower, cover with a lid and allow to steam until very tender. You want to keep the cauliflower as dry as possible before blending. While the cauliflower is steaming heat the butter and cream in a small saucepan over low heat until hot and the butter has melted, but not boiling.
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Directions: Place all the ingredients into a non-stick pan. Cook stirring frequently until the walnuts are fragrant and the maple syrup begins to caramelize. Remove from the pan and allow to cool slightly. Roughly chop the walnuts. To Assemble: Cauliflower puree Roasted beets Parsley, chopped Micro greens Cultured butter Maple walnuts In a shallow bowl place desired amount of hot cauliflower puree, top with a little cultured butter, roasted beets, micro greens, parsley and maple walnuts. Serve hot with extra sea salt and pepper.
Stacey Deering is a Certified Holistic Nutritional Consultant, recipe creator, food photographer and fitness coach livng in Calgary BC. staceydeering.com
health & wellness
EVENTS Long Table Grocery Local, Fresh, Organics - Delivered!
Meet the owners of Quesnel’s newest food business - Long Table Grocery: Amy Quarry and Jenny Moroni Sorensen What inspired you to start Long Table Grocery? Amy: “I first heard about this kind of food business from my good friends Diandra Oliver and Laura Sapergia, the owners of Home Sweet Home Grocery in Prince George. I was inspired by what they were able to accomplish for their local food economies and they encouraged us to take the leap into building our own food hub business.” What type of products and services will you be selling? Jenny: “Our main product is subscription boxes of produce and groceries for delivery or pickup sourced from as many local food producers as possible and supplemented by organic, BC, or Canadian food suppliers. Along with that we are planning to run workshops and events that contribute to a stronger food system.” Why use a subscription model? Jenny: “Using this system we are able to commit to local farmers for ongoing purchases, allowing them to plan ahead and increase capacity. It also allows us to purchase food that is seasonal and makes access to organic food more affordable. A box model cuts down on extra packaging and plastic since we are able to deliver groceries in reusable bins. We hope it will also be convenient and easy for our customers to order groceries in this way.” When are you going to start deliveries? We are hoping to begin subscriptions sometime in mid to late March. Where can people find more information? They can visit our website at longtablegrocery.com or follow us on Instagram and Facebook for updates under Long Table Grocery.
Discover Wellness Health Fair & Market Where: Quesnel Senior Centre When: Saturday, March 4th 10am - 3:30pm Sunday, March 5th 10am - 3pm Admission at the door: $5 1-day Adult Pass $8 2-day Adult Pass Children 12 and under are free
Pace & Pint - Support Quesnel & District Hospice Palliative Care Association 3rd Annual St. Patrick’s Day Pace & Pint 5K Walk or run 5km around the Riverfront Trail Start & Finish at The Cariboo Hotel When: March 18th, 2017 11am Entry Fees: Before March 5th $25 Adult $20 Kids (under 19) After March 5th $30 Adult $25 Kids (under 19) Includes 1 post-race pint (19 & older) Register at: Reason 2 Run 424A Reid St. 250-992-2786 Train Station 428 Reid St.
Amata Transition House Fundraiser with Wooden Horseman Where: The Occidental When: Friday, March 10 at 5:30pm - 9pm Admission: Tickets $35 Tickets available at Sun & Sage Yoga
Seedy Saturday
Family event with displays, vendors, workshops, an edible weeds field trip and more! Where: CNC Atrium When: Saturday, April 22nd 10am-4pm Free Admission
Presentation Schedule
Exhibitors Presentations Demonstrations Delicious Food Door Prizes
Do you have old computers, laptops, tablets or phones? Whether they work or not drop them in our recycling bin at the health fair!
Follow us on Facebook to stay up to date and for your chance to win free admission! Contact Jennifer for more information 250-255-2449 info@discoverwellnessbc.ca discoverwellnessbc.ca