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THE Live well. Live organic.

LIFE

FREE

JANUARY/ FEBRUARY 2017

Living Joyously JOY McCARTHY ON EVERYDAY HEALTHY

11

12

26

28

WHAT’S IN JILLIAN HARRIS’S SHOPPING BAG?

KICK-START 2017!

NUTRIENTS FOR THE SKIN

EVERY SMALL STEP MAKES CHANGE


Do you have Candida? Take the quiz! This is a brief questionnaire that will give you an indication if Candida could be affecting your health. If you check off 5 or more boxes, it would be well advised to cleanse your system of Candida.

Symptoms:

Lifestyle Factors: Have you ever taken antibiotics? Do you use birth control pills, antacids or steroid-based drugs? Do you crave sugar, bread or alcohol? Do you feel “worn-out” for no known reason? Are you sensitive to strong chemical odors, tobacco smoke or perfumes?

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CONTENTS G OOD

Feature

6 Living Joyously Joy McCarthy on everyday healthy

G OOD

11

Health

11 What’s in My Shopping Bag?

By: Jillian Harris

12 Kick-Start 2017!

By: Lisa Kilgour, rhn

15 Pink and Fuzzy

By: Dr. Shelby Entner, nd

22

PRODUCT TALK: 2017

By: Julie Prescott

Healthy Product Buzz

24 Plant-Based Nutrition, for Optimal Performance

By: Iron Vegan

25 New Regulations Raise Concerns

18

By: Julie Prescott

GOOD

Fitness

20 Tapping into Healthy New Year Habits

By: Michael Simpson

28 Every Small Step Makes Change

By: Rachel Doell

G OOD

Nutrition

16

WHAT WE’RE EATING:

Recipe: Lemon Parmesan Roasted Spaghetti Squash

Spaghetti Squash

18 Weekend Winners

26

Recipe: Chickpea Fritters By: Tori Wesszer

G OOD

Beauty

26 Nutrients for the Skin

By: Amanda Gangoso

I N EVERY ISSUE 5 Get the Good Stuff 31 NEW Good Stuff In-Store

28

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


NATURE’S FARE CALENDAR

January IN-STORE FREE WELLNESS TALK

IN-STORE FREE WELLNESS TALK

Health From Head to Toe

The Hot Detox Julie Daniluk PARTNER: Nature’s Way SPEAKER:

Dr. Jennifer Dyck PARTNER: Assured SPEAKER:

January 17

Kamloops

January 18

Kelowna

January 19

Langley

IN-STORE SPECIAL EVENT

Cooking with Celebrity Chef Vikram Vij January 25

White Rock

Book your

Check online for event details: naturesfare.com  Dates subject to change.

�R�E

half hour

appointment in-store today!

February

K�LOWNA

IN-STORE FREE WELLNESS TALK

January 10

February 9

January 19

February 23

360° of Wellness

V�RNON

Jason Watkin PARTNER: Purica SPEAKER:

February 8

Kelowna

February 9

Kamloops

January 17

February 14

January 24

February 28

P�NTICTON January 25

Check online for event details: naturesfare.com  Dates subject to change.

SALE FLYER Find our flyer in-store or at naturesfare.com SALE START DATES

January 5

February 2

January 19

February 16

4 | January/February 2017

100%

SALE FLYER 6

ER 17–30, 201

IVE NOVEMB

PRICES EFFECT

© 2017 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results. ER YOUR HOLIDAY T URKEY ORD

99¢

/lb 2.18/kg

NIC

CERTIFIED ORGA

Celery

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READ

JOYOUS DETOX by Joy McCarthy

Bestselling author and holistic nutritionist Joy McCarthy’s newest book, Joyous Detox just hit the shelves. She has created a complete guide to help you detox your body naturally with whole fresh food. This book is packed with simply delicious and nourishing detox friendly recipes to help you feel vibrant every day. All recipes are gluten-free, dairy-free, and refined sugar-free. Her 10-day detox plan will help you live a more joyful life. Follow her plan and reap the benefits of increased energy, faster metabolism, improved digestion, better sleep, glowing skin, shining hair, weight loss, increased libido, lower blood sugar, and an overall feeling of great health.

The use of natural essential oils for aromatherapy is an ancient and timehonoured tradition that’s been enhancing moods and lifting spirits for thousands of years. Essential oils are liquid plant essences that are genuine reflections of the botanicals from which they’re borne. NOW has many oil blends such as Morning Sunshine, Cheer Up Buttercup, and Clear the Air, that are all formulated to help enhance your overall wellness and achieve your desired outcome. Try one today!

EAT HONEYWATER HoneyWater® is a healthy, all-natural line of delicious and refreshing water beverages, sweetened with the finest Canadian Honey. Carefully crafted by Canada’s leading beverage specialists, this cultural and traditional style drink will soothe your soul and restore your health. Plus, a portion of the profits from each bottle sold is directly donated to our partnering programs including honey bee research, promoting bee health, and educational outreach.

WATCH BEFORE THE FLOOD by Fisher Stevens & Martin Scorsese Before the Flood presents a riveting account of the dramatic changes now occurring around the world due to climate change, as well as the actions we as individuals and as a society can take to prevent catastrophic disruption of life on our planet. The film follows Leonardo DiCaprio as he travels to five continents and the Arctic speaking to scientists, world leaders, activists and local residents to gain a deeper understanding of this complex issue and investigate concrete solutions to the most pressing environmental challenge of our time.

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


G OOD

Feature

Living Joyously JOY McCARTHY ON EVERYDAY HEALTHY

In October Joy McCarthy visited our White Rock store to talk about her 10 Steps to Joyous Health. After the enthusiastic crowd dispersed, we sat down to find out more about her journey that changed not only her eating habits, but her life philosophy as well.

6 | January/February 2017


J

oy’s interest in health was literally fed by her mother who always made home-cooked meals. “Eating healthy was always a priority for my parents,” she recalls. “We had the Canada Food Guide on the fridge, and Mum always made sure we had our veggies, and all the food groups. She loved to cook and improvise, and taught me so much.”

Joy’s Definition of Joyous Health 1

A positive mindset

2

When you put food on your dinner plate every day, ask: Am I fighting or creating disease in my body?

Feeling and looking fabulous

3

Good digestion and elimination

In her teens, she upped the ante with a membership at the YMCA fitness centre, and noticed an amazing change in her body, strength, and mood. When her friends ate burgers and fries, she ordered (what she thought was) a healthy sandwich. In her early 20s every day began with bran cereal, skim milk, and blueberries. She took veggies and hummus to parties, as others drank and ate Doritos. She felt good.

4

Restorative sleep

5

Nourishing relationships

6

Feeling joyous!

And then everything changed. A myriad of health issues developed—with her digestion, a hormone imbalance, hair loss, anxiety—and, for years, no doctors could tell her why. Despite many medications Joy got sicker.

wasn’t long before she figured out she had developed a gluten intolerance. She also began to understand—by keeping a food journal, slowing down, and replacing running with yoga— that food was just one part of health. “I learned that health is not just about what you eat—it’s how you live your life,” explains Joy. “Within six months my anxiety disappeared, my hair grew back, and all my digestive issues cleared up. I went back to the doctor, had blood work done, and he was astonished to find my hormones had also rebalanced.”

The Turning Point One night she came home, frustrated and upset, with yet another prescription in hand. The next morning she decided that enough was enough, and she ripped up her prescription slip. She needed a different approach—and she would figure it out for herself. She went back to school to study holistic nutrition, and it

The experience changed everything, and she is now on a global mission to teach and inspire others. She started with her “little website blog” Joyous Health, then Joyous Detox is a healthy plan to detox naturally wrote a book of the same name, and is now found on with delicious and nourishing recipes. YouTube, in magazines, and on television shows across North America (including CBC’s The Goods). She has a Find out about Joy’s new line of body care products, consults with clients around the book on pg. 5 world, is a faculty member at Toronto’s Institute of Holistic Nutrition—and has just released her second book Joyous Detox. There’s clearly more than one way to share the Joy. 

JOYOUS READ

the good life  The Magazine of Nature’s Fare Markets  |  7


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GOOD

What’s in My Shopping Bag?

Health

BY JILLIAN HARRIS

What’s

IN JILLIAN’S BAG? Follow me through the Nature’s Fare Markets store and find out what else is inside my grocery bag.

Weleda Nursing Tea

I have a cup almost every night. I love how it makes me feel, how it tastes, and what it does!!

Motherlove More Milk Plus Vitamins I take these lactation pills mixed with my placenta pills every morning to help my milk supply. If you are a new mom, I recommend trying a pill like this if you are having trouble producing milk!

So Nice Organic Almond Milk I use this in my

smoothies every single morning. I have tried so many different kinds and this one is definitely my favourite.

Clif Bars I keep these in my purse at all times in case I get caught

F

or those of you always asking about where I shop and what’s in my grocery bag, look no further. I have been shopping exclusively at Nature’s Fare Markets for almost a year. It makes my grocery shopping easy since they do the research and I no longer need to look at every label or worry about where my produce, meat, and dairy are coming from. They only offer the best

I feel really good shopping at Nature’s Fare because I know how conscious they are with their product selection. of the best: organic, non-GMO, ethically raised, free-range, and free-run products that are hand-picked from local farmers and artisans, before anything

at work or in meetings and don’t have time to eat. I also keep my cupboard fully stocked in case I need to grab and go before running out the door!!

else. I can feel good about everything in the store and be reassured that I’m making good choices for my family. When I had Leo I lost almost my entire appetite. I didn’t crave anything or ever really feel hungry. I would look at food that I used to love and although I knew I needed the calories, I just wasn’t able to eat. My milk supply started to deplete and I shortly realized that I needed to put Leo first no matter how I was feeling. So I started to reintroduce to my diet some ethically raised, free-range and free-run meat and dairy from Nature’s Fare. I feel really good shopping at Nature’s Fare because I know how conscious they are with their product selection. They research the local farms that they get all of their meat and dairy from so I know that everything available is as humane as it possibly can be. 

Naty Wipes

I absolutely love using these 100% organic, biodegradable wipes. They are easy to use and gentle on Leo’s skin.

Organic Unblanched Almonds I always keep these

in my car, in my bag, in both houses, and on set of Love It or List It Vancouver. They are high in calories and healthy fat—great to snack on throughout the day.

Carina Organics Bubble Bath

I have a bath with Leo almost every night. We absolutely love using this bubble bath because it’s organic and safe for our skin. I love this end of day ritual.

Happy Planet Coconut & Pineapple Smoothie

I love this stuff, especially as a new mom who needs extra calories to produce breast milk. I have learned that the more milk I produce, the more calories I lose, so it’s a win-win.

New Chapter Wholemega Vitamins

I take these every morning with my More Milk Plus and the last of my placenta pills!!

Hippie Snacks If you love coconut as much as I do you need to try these!! They are a healthy alternative to your classic bag of chips…crunchy and salty and so so good!!

Fresh Produce

Every time I go to the store I always pick up lots of fresh produce. Depending on the season and what is the most fresh, you won’t ever catch my bag without it.

the good life  The Magazine of Nature’s Fare Markets  |  11


GOOD

Health

Kick-Start 2017! BY LISA KILGOUR, rhn

This is the Season of Willpower. The (sometimes only) time of the year when I feel chock full of energy, drive, and willpower. Willpower comes to me in dribs and drabs normally, but in January I usually get a good cup full and I feel like I can do anything. LISA KILGOUR, rhn is Nature’s Fare Markets’ Registered Holistic Nutritionist. She is Board Certified in Practical Holistic Nutrition and provides free half hour one-on-one nutrition consultations in our stores. Check out the appointment schedule on page four and book your free appointment in-store today or online at naturesfare.com Learn more: lisakilgour.com

12 | January/February 2017


I

know many of you are feeling the same way: gyms have a surge of new memberships, Nature’s Fare’s Vitamin section gets busier, and many of you start a new diet or cleanse.

But it doesn’t always last, now does it?

Lisa’s Guide to a Spectacular 2017

Before I moved to the Okanagan, my favourite activity was rock climbing and my least favourite month was January. The gym was packed…but by early February it was back to just the regulars.

  WEEK 1 Learn your body’s language by looking at when and what you crave. Crave sugar in the afternoon? Maybe your lunch needs some tweaking. Crave chocolate? You might need some extra magnesium.

I was surprised to discover that as a nutritionist, one of my quietest months is January and my busiest time starts about mid-February. It seems our feelings of “I can do this!” start to fade by February and we look for help. It happens every year. But I don’t want to paint a dire picture that whatever you’re hoping to do this year will fail. No, it won’t! Or, at least, it doesn’t need to.

It seems our feelings of “I can do this!” start to fade by February and we look for help. It happens every year. Instead, I’d like to invite you to look at it a bit differently. Black and white changes rarely work. Things like restrictive diets, intense exercise plans, or anything that denies you of your favourite things indefinitely usually don’t create permanent change.

WEEK 2   Create a new morning ritual to start your day off well. I wake up a bit earlier so I can meditate for 15 to 20 minutes. A friend of mine spends a few minutes every morning snuggled with a blanket on her favourite chair with a diary, and writes love notes to herself. Love notes are beautiful daily affirmations. Meditation and affirmations reprogram your brain and help you start your day with positive thoughts.

Real change happens slowly over time. And it can happen quickly when we look for possible changes that we feel 95% confident we can accomplish. Changes that only need a small drip of willpower to begin.

  WEEK 3 Expand your diet by trying new things. New foods can squish out lower quality/processed foods. Always focus on adding before subtracting. Buy a new veggie from Nature’s Fare or try a new recipe or two.

Take it from me with my willpower deficiency—if a change needs constant willpower then it just can’t stick. As soon as your willpower runs out your change will end. No willpower needed = a real and permanent change. Instead of making a huge change this year, look for a series of small changes you can do easily. They really add up! Keep looking for simple and doable changes that you can make throughout the year. One change per week for three to four months, or one change per month for the year, is all it takes to make huge changes overall. Brainstorm some ideas with your partner or family and set reminders in your calendar so you don’t forget. Feeling and looking healthier and vibrant is just around the corner! 

WEEK 4   Move: 20 to 30 minutes of movement per day is all it takes to reap huge rewards. Look for easy ways to work this into your day-to-day life. Take the stairs or park at the back of the lot. Maybe go for a quick walk at lunch. Spend the week trying out different ideas and find the one (or ones) you really enjoy. the good life  The Magazine of Nature’s Fare Markets  |  13


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GOOD

Pink and Fuzzy

Health

BY DR. SHELBY ENTNER, nd to large amounts of molds in work settings, such as farmers working around moldy hay. Some people with chronic lung illnesses, such as COPD or emphysema, may develop mold infections in their lungs. I recently worked with a patient who had developed a mold issue after spending time in the desert around Phoenix, AZ. His main symptom was a debilitating cough that didn’t respond to any prescriptions or specialists’ treatments. We decided to treat for mold and his symptoms began to improve.

Molds are an insidious and often overlooked cause of many chronic symptoms.

I

was recently cleaning out my pup’s water bowl and felt that telltale sign of slime from leaving it too long. Pink mold had invaded the bowl and left behind its tinge of colour and slipperiness. Pink scum like this is often found in damp areas like bathtubs, showers, planters, and places like water coolers, bottles, and coffee makers. Formally named Rhodotorula, this fungus can have serious health effects as can many other common molds and fungi found in the average home. Molds and fungi are among us! As awareness begins to grow around the health effects and chronicity of exposure we are appreciating the seriousness about exposure to molds. A 2011 study in the Sport Health journal recommended that children’s mouth

guards as well as dental appliances be rinsed daily with anti-fungals due to mold contamination. Commercially prepared fruit salads, fruit drinks, and even coconut milks can form molds. Immunocompromised people have been encouraged to stay away from canned coconut milk due to the possibility of mold, according to a 2013 article from the International Journal of Food Microbiology. Molds are an insidious and often overlooked cause of many chronic symptoms and should be evaluated properly with comprehensive labs and skilled practitioners. Exposure to molds can cause symptoms such as skin irritation, nasal stuffiness, eye irritation, and wheezing. Severe reactions such as fever, shortness of breath, and headaches may occur among people exposed

DR. SHELBY ENTNER, nd is a sought-after naturopathic physician, speaker, and expert. After receiving her doctorate in 2002, Dr. Entner went on to practice in the United States for several years before returning to BC and eventually founding Vero Health in Vernon. She enjoys a busy practice with her award-winning team of practitioners and staff and loves living in the Okanagan with her young family.

Discovering possible sources of contamination with molds and fungi is the first step toward repairing the damage. Evaluate basements, bathrooms, and areas of the office or home that have a musty smell. Mold is often found in older buildings but also in new homes with poor ventilation or those constructed from materials that were damp during building. Evaluating the health effects of mold exposure can be done with comprehensive tests examining a variety of mold spores that are affecting the body, often found in the gut or sinuses. Treatments may include anti-fungal medications or herbal medicines. Anti-candida protocols often don’t work due to the difference between mold and yeast. Don’t be dismissed for wanting to evaluate mold and fungus with your health concerns! Environmental medicine is a poorly understood area in our healthcare system but mold and fungus exposures can be treated with natural medicines when there is an appreciation for how serious and debilitating the exposures can be on our health. 

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


GOOD

Nutrition

  WHAT WE’RE EATING  —

Spaghetti Squash

S

paghetti squash originated in China in 1921 and began being cultivated in North America in 1935. It gets its name from the way its cooked flesh resembles spaghetti noodles. Overall this delicious and versatile squash really does offer it all! It is the perfect option for anyone who is looking for a low carb, gluten-free, and highly nutritious alternative to pasta. One cup of cooked squash contains only 42 calories and 10 grams of carbs, compared to 200 calories and 40 grams of carbohydrates in a cup of traditional pasta. It is also high in dietary fibre, providing 10% of the recommended daily intake. Fibre is not only helpful with digestion and toxin elimination, but is also important in blood sugar stabilization and

16 | January/February 2017

helps you stay full longer, minimizing overeating and snacking. As with all fresh veggies, spaghetti squash is high in antioxidants, especially betacarotene, lutein, and zeaxanthin, which are all linked to healthy vision and eye health. Beta-carotene can also prevent

atherosclerosis by lowering the cholesterol levels. It is also beneficial for people with insulin resistance. It is high in vitamin A and vitamin C, which can help prevent free radical damage to cells. It is also rich in the B vitamins riboflavin, niacin, and thiamin, which promote optimal cellular function.

Spaghetti squash makes such a great substitute for pasta that it should become a household ingredient all winter long. Between this and the fact that it’s great on its own, with other foods as a side dish, and can be spiced with just about anything, it has definitely become a top shelf ingredient for all these cold snowy months. Chef Nick Johnston creates the tasty dishes you find in our Bistro in Nature’s Fare Markets. See pg. 31 for this season’s new items.


Lemon Parmesan Roasted Spaghetti Squash

Buy It Mostly you will want to avoid the standard produce red flags such as blemishes, any cracks in the rind, or dark soft spots. With any type of squash, it’s always important to make sure that the stem is still attached—if the stem is missing it will drastically shorten the shelf life. Also, it’s important to note that with spaghetti squash, if the skin is really shiny, it means the squash was picked early and will probably not taste the way it should, and it won’t turn into “spaghetti” when roasted. The great thing about this, and any other squash, is you can really stock up in the fall when they are abundant, local, and cheap, as they can be stored for months when kept at the right temperature.

prep It Spaghetti squash is probably my favourite of the varieties of squash. The texture when cooked is fabulous. Preparing these squashes for cooking is a really straightforward process. Basically, you are just going to wash them really well, as you should do with all squash, and then halve and seed them. The skin can be quite tough on spaghetti squash, so when I am getting ready to cut them I will grab a sharp and pointy knife and a rag. I hold the knife with the rag on the handle and almost hammer it in with the sharp tip and then go around the squash, slicing it lengthwise to expose the seed cavity. Then just grab your largest spoon to scoop out all the seeds. At this point, it’s ready to be cooked.

Pair It Like most squashes, these will marry best with other ingredients harvested in the fall—things like apples, nuts, root vegetables, and of course other varieties of squash. Spaghetti squash will also complement almost any type of meat, whether it’s chicken, seafood, or game meats. But if you really want to make this type of squash a winner, spices are the way to go! Seasoned with almost any type of spices, the squash will just soak up the flavour. If you like curry add that, or if you are obsessed with Mexican type spices (coriander, cumin, chili powder, etc.) like I am, then spice it up with those.

Cook It When it comes to cooking this particular member of the squash family there is really only one way to cook it and that’s roasting it. Once you have it cleaned and seeded, you will want to roast it in a 400°F oven for about 20 to 30 minutes depending on your oven and the size of the squash. Once the squash is fork tender it can be removed from the oven and used in various ways. The two things that I like to do at this point are either just simply sauté it, adding some butter, green onions, garlic, and of course salt and pepper (if you’re feeling spicy, this is the time), or I use it as a substitute for pasta in any number of dishes, from a tomato sauce to a curried cream sauce, or even just a vegetable pasta! 

1

large spaghetti squash

½ cup

Parmesan cheese, grated

¼ cup

green onions, finely sliced

1

lemon, juiced and zested

2 tbsp

almond oil

1 ½ tbsp garlic, minced 1 tbsp

butter

1 tbsp

salt

½ tbsp

pepper

1. Preheat oven to 400°F. Split the squash lengthwise and seed it. Drizzle it with half of the almond oil and lemon juice. Roast for 20 to 30 minutes until fork tender, and remove from oven. 2. Using a fork, remove the flesh from skin of the squash so it resembles spaghetti. 3. In a large sauté pan, heat the remaining oil and butter on medium heat. Add the green onions and garlic and cook for a couple minutes just until aromatic. Toss the spaghetti squash in the pan with the garlic and green onion. 4. Transfer spaghetti squash to a serving bowl and toss with lemon zest, salt, pepper, and Parmesan cheese. Serve on its own, or as a side dish. We recommend using organic ingredients whenever possible. It’s better for you and supports a sustainable environment and community.

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


GOOD

Nutrition

Weekend Winners BY TORI WESSZER

The nutty flavours of chickpeas and quinoa are married with delicious sweet potato and warm Indian spices to create these crispy fritters. Topped with a dollop of delicious Garlic Yogurt Sauce, they will absolutely be a crowd pleaser for entertaining at any time of the year!  

TORI WESSZER is a Registered Dietitian and self-proclaimed foodie. Her nutrition philosophy embraces moderation and quality without deprivation. She started up Fraîche Nutrition on a whim in August 2014, inspired to help share her love of food and educate others on simple healthy eating at the same time. Tori believes that food and nutrition has become overly complicated, and hopes to help others live healthier lives one wholesome recipe at a time. 18 | January/February 2017

Website: fraichenutrition.com Instagram: fraichenutrition


Chickpea Fritters

1

14 oz can chickpeas, well-drained

1 clove garlic, crushed 1 cup

cooked sweet potato

1 tsp

cumin

½ tsp

turmeric

½ tsp

coriander

½ cup fresh cilantro 1 tsp

sea salt

1

egg

1/3

cup

flour

½ cup cooked quinoa

extra cilantro for garnish

vegetable oil for cooking

Garlic Yogurt Sauce ¾ cup

full fat plain Greek yogurt

½ tsp

sea salt

1 clove garlic, crushed

1. Combine all of the ingredients for the Garlic Yogurt Sauce together in a small bowl and set aside in the refrigerator until you are ready to serve the fritters. 2. In a food processor, combine all of the fritter ingredients except the quinoa, and pulse just until combined but with the chickpeas still retaining some texture (don’t over-mix as it will turn too mushy). Stir in the quinoa by hand. 3. Heat enough oil to cover the bottom of a large, heavy frying pan on the stove on medium-high heat. Using a small portion scoop or tablespoon, portion out a heaping tablespoon of the batter into the oil; don’t overcrowd the pan. Cook for 2 to 3 minutes per side or until each side is crispy brown. Place on a cooling rack with paper towel underneath and repeat until done (you may need to add more oil during the cooking process). Serve immediately with the Garlic Yogurt Sauce and extra cilantro for garnish.

the good life  The Magazine of Nature’s Fare Markets  |  19


GOOD

Fitness

Tapping into Healthy New Year Habits BY MICHAEL SIMPSON

If you have eaten too much festive food over the holidays, now is the time to put wellness on top of your 2017 wish list. Forget the diet programs that are always advertised at this time of year, though, because you can find plenty of advice on eating and living well in the palm of your hand. Mobile devices might not be an obvious aid to good living, but with the right apps, they can help to get us and our planet into shape.

20 | January/February 2017


Wellness Wearables Four smartwatches that make fitness more fun

 Strava

 Runkeeper

 30 Day Fitness Challenge

 Nutrients

Fitbit Blaze

 Fooducate

 Food Monster

Apps for Life

A

ll major manufacturers of phones, tablets, and wearables (see the sidebar) have designed apps that gather physical activity data from smartphones and smartwatches. These include Fitbit, Samsung’s S Health, Google Fit, and Apple’s Health app. These apps can estimate the number of calories you’ve burned, record wellness indicators such as your heart rate, step count, and how many stairs you’ve climbed, and let you set personal goals so you don’t slack off for too long. If you want more intensity and the incentive of peer pressure, consider apps like  Strava or  Runkeeper (Apple and Android) that automatically log your running, cycling, and walking activities for sharing on social networks. Alternatively, apps based on the popular 7-Minute Workout or  30 Day Fitness Challenge can help you build muscle and rev up your heart rate with preset exercise regimes. Good food is, of course, an essential complement to exercise in a healthy lifestyle, and Google Play and Apple’s App Store include many tasteful

 Smart Foods Organic Diet Buddy

 Monterey Bay Aquarium’s Seafood Watch

guides to good edibles. For example,  Nutrients for Apple devices includes a database of nutritional information for numerous foods, while  Fooducate (Apple and Android) lets you scan barcodes to see if prepared foods contain ingredients you might be averse to.

Samsung Gear Fit 2

Apps for the Earth Including the planet in your plans to live better benefits everyone and there are apps to help with that, too. If you’re considering cutting out meat, check out  Food Monster and  Smart Foods Organic Diet Buddy (Apple and Android). The former boasts 5,000 free vegan recipes while the latter offers an attractive guide to going organic with fruit and veg. Fish lovers, though, should catch the  Monterey Bay Aquarium’s Seafood Watch app for advice on eating with the ocean in mind. If you’re committed to living better in the year ahead and beyond, it makes sense to include modern technology in health and wellness planning. So, surf the app stores for these and other guides to nutrition and exercise, and discover that electronics needn’t be an unhealthy obsession. 

Apple Watch

Garmin vívosmart HR

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


GOOD

Nutrition

  PRODUCT TALK  —

2017 Healthy Product Buzz BY JULIE PRESCOT T

We asked our buyers Roland, Carrie, and Kevin—all on the pulse of the Natural Health world in BC—to share what’s popular and up and coming for 2017. As some trends become mainstream (fermented foods), other ‘exotic’ choices may take a while (crickets, anyone?). And food politics are getting stronger: desire to cook more with local, get-to-know-your-farmer foods, more plant-based diets, and a determination to reduce food waste are the hottest trends. TRENDING

Health & Beauty

The more people understand the connection between good quality food and looking fabulous, the more they demand from their supplements and beauty products.

It’s HOT 1 Turmeric for inflammation, plaque in the brain, and digestive and skin conditions 2 Hyaluronic acid to cushion and lubricate joints, and to keep skin supple 3 Collagen in supplements and creams to strengthen hair, skin, nails, and joints 4 Vitamin C in creams and supplements to repel free radicals, brighten skin, boost collagen, and aid the immune system 5 Organic, toxin-free skincare

Moringa

rich in protein, beta-carotene, iron, vitamin C, potassium, and calcium

It’s NEW 6 Concentrated whole food sources of vitamins and minerals—like kale in vitamin B supplements, and brown rice, cabbage, and oranges in bone-building formulas 7 Powder and liquid boosters to add to shakes, juices, and smoothies 8 Moringa in powder and capsules, and as tea. Rich in protein, betacarotene, iron, vitamin C, potassium, and calcium, the leaves, flowers, and pods of this “miracle tree” are known for their anti-inflammatory and antibacterial properties. 9 Organic, non-GMO, fermented (probiotic) ingredients

Turmeric

excellent for inflammation, plaque in the brain, and digestive and skin conditions 22 | January/February 2017

10 Elixir concentrates to add to hot or cold water, fizzy or still 11 Moisturizing, anti-inflammatory castor oil as a massage oil carrier, and for supple hair and skin


TRENDING

Grocery

We’re noticing a real shift away from products high in sugar, and an increase in Paleo— which complements a rise in hunted-and-gathered, seasonal-and-sustainable Nordic foods.

It’s HOT 1 Sprouted quinoa, seeds, nuts, whole grains, rice, and legumes in flour, bread, baked goods, and pasta for easy, highnutrient digestion 2 Fermented food like kimchi, sauerkraut, kefir, and miso—and drinks. Kombucha in unique, artisan combos like mint and algae, dragonfruit lemongrass, and smoky flavours. Look out for gut shots, apple cider vinegar/probiotic water, and tonics. 3 Slow-cooked traditional goodness, in ready or homemade bone broth 4 Grass-fed meat and dairy 5 Raw chocolate to boost cognitive function (we’ll go with that!)

kimchi

and other fermented foods

6 Non-dairy ice cream

It’s NEW 7 Plant waters, made of maple, birch, cactus, aloe, and honey 8 Healthy mocktails of fermented tea, vegetable juices, savoury extracts, herbs, raw vinegar, and kombucha 9 Sour cherries—full of antioxidants and sleepenhancing melatonin—in juice, artisanal preserves, and pies 10 Potassium- and omega-rich avocado oil for salads, in potato chips and other snack foods 11 Bottled water high in minerals and electrolytes

dandelion greens vitamin A- and C-rich

12 Vitamin A- and C-rich broccoli leaves and dandelion greens, treated like kale in salads, steams, and stir-fries

jackfruit

high in fibre, vitamins, and minerals 13 Sweet jackfruit—high in fibre, vitamins, and minerals 14 Gluten-free, Paleo-friendly sweet potato flour 15 Emmer or ‘farro’: This ancient grain has sustained people in African and Middle Eastern Mediterranean for over 8,000 years. Try as flour, or as a rice or breakfast grain substitute.

EmMer or ‘farRo’

16 Chaga mushrooms: Grown inside birch trees, these mushrooms are alkalizing, anti-fungal, antibacterial, and anti-inflammatory—and super high in antioxidants. Use in broth and tea. 

try this ancient grain as flou or as a rice or breakfast grain substitute

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


GOOD

Health

Plant-Based Nutrition, for Optimal Performance naturally increases a plant’s enzymatic content, and boosts the quality of its protein, vitamins, minerals, amino acids, and other nutrients. As if that weren’t enough, sprouting also increases the digestibility of foods, and makes the nutrients more bioavailable. As such, it’s no wonder that sprouted plants have an incredibly impressive biological value and are rich in natural digestible energy, bioavailable vitamins and minerals, amino acids, protein, and enzymes; as well they are alkalinizing to the body.

Iron Vegan: For Those Who Will Accept Only the Very Best

Protein Supplements

F

ar from being a passing fad, the popularity of protein supplements has been increasing steadily. As such, it isn’t surprising that protein supplement options keep multiplying: whey, corn, egg, soy, and many more. With so many choices, it can be hard to know which best suits your particular needs. Each source of protein will offer its own set of unique benefits. Further, certain protein formulas have a fairly wide application, while other more specialized formulas will cater to far more specific requirements, such as dietary preferences, food allergies or sensitivities, and personal convictions.

Modern Day Athletes Are Adopting a Radically Different Approach One need only visit any old gym to notice the growing presence of modern day athletes. These are dedicated, hard-training athletes, both men and women, who give it their all in both their professional and personal lives, and who have embraced the wisdom of an all-natural, plant-based diet 24 | January/February 2017

to optimize their performance. These new, super-powered athletes want an equally super-powered protein supplement, of unparalleled quality and purity to help them attain peak performance.

Tailor-made to Meet the Needs of Even the Most Demanding Athletes

Be it to fuel us through our latest Great Adventure or for peak daily performance, we all need healthy, clean, natural nutrition to support our body optimally. With its five complete sources of raw, organic, sprouted plant protein, amazing flavour, and creamy texture, Iron Vegan offers an excellent source of energy of unparalleled quality and purity, to optimize your nutritional profile and afford you peak performance every day. 

A complete source of raw, organic, and sprouted plant protein, Iron Vegan gives you all you need. A remarkable source of energy from an optimal blend of brown rice, amaranth, quinoa, millet, and pumpkin seeds, Iron Vegan is the optimal choice for anyone looking to optimize their nutritional profile and afford themselves peak performance.

Benefits of Plant-Based Nutrition From a dietary perspective, sprouted plants and grains supply far more nutrition than other forms of protein. Indeed, sprouting

ironvegan.ca


GOOD

New Regulations Raise Concerns

Health

BY JULIE PRESCOT T

H

ealth Canada recently proposed a new system that could significantly change the way natural health products (NHPs) are regulated—even though they are currently approved for safety and efficacy prior to sale, and used safely and effectively by 77% of Canadians. These include your favourite vitamins, minerals, probiotics and enzymes, herbal remedies, homeopathic and traditional medicines, and health and beauty products. Health Canada now reviews all natural health products for safety, efficacy, and quality before allowing them on the market, and prescribes labelling requirements to ensure known interactions with medications and serious adverse reactions are clear. Consumers can find the license number (NPN) on the label of every NHP sold in Canada. Current regulations are the result of a thorough review by a Standing Committee on Health, over many months of consultation with hundreds of consumers, and regulator groups. Canada’s regulatory regime for Natural Health Products is considered to be the gold standard around the world. According to the Canadian Health Food Association, the new self care* proposal changes are based on only six weeks of consultation, and a single survey flawed in design, methodology, interpretation, and misrepresentation. Concerns include:

• NHPs would be regulated like nonprescription drugs, and evidence required would align more with over-the-counter drugs. Traditional evidence, and a long history of safe use (like Traditional Chinese, native North American, and South Asian medicines) will not be accepted.

restricted use list, and a list of certain prohibited ingredients. • Products deemed Medium Risk would need the same scientific evidence standard (not yet defined) as nonprescription drugs to maintain or obtain health claims. • Businesses will face massive costs to: • Provide the drug-level evidence required; • Reformulate products to precisely match specifications for ingredients classified as Low risk; and • Change labels to remove previously approved therapeutic claims, and to add an ID number and a “Not Approved by Health Canada” disclaimer.

DID YOU KNOW?

77%

of Canadians regularly take natural health products (NHPs) like vitamins and minerals, herbal products, and homeopathic medicines. IPSOS-REID SURVEY, 2010

• Low-risk NHPs would no longer be reviewed nor approved by Health Canada, and product labels wouldn’t provide information about interactions, adverse reactions, nor therapeutic benefits. This affects many traditional and homeopathic products. • Health Canada will maintain three ad hoc lists, which could severely limit the number of products permitted for sale: ingredients for which a full review is required, regardless of claims, a

If they can’t bear the cost, many products will disappear, leaving consumers with less choice. These products may be replaced with others imported under the personal importation program, with no oversight. • Many products may not be available during the testing and regulatory process, and will be more expensive if they return. • These changes will hamper innovation and new product development. If you choose natural health products as part of your healthy lifestyle, and think this proposal is unreasonable, take one minute and go online to chfa.ca to tell your local MP how you feel. 

*“Self care” products collectively include NHPs, cosmetic products, and non-prescription drugs. the good life  The Magazine of Nature’s Fare Markets  |  25


GOOD

Beauty

Nutrients for the Skin BY AMANDA GANGOSO

Beauty has a lot to do with how we feel. If you feel strong and fit, that’s great. And if you have a strong, balanced mind-body connection—are positive about life—that shows up as beautiful. It’s about using what we have to its full potential—and that begins with what we eat. The Skin You Are In

A

s a nutritionist, busy makeup artist, and hair stylist—sometimes working long days on set—I know how easy it is to get off track. When my skin breaks out, I know it’s time to pay attention. My remedy? Lots of lemon water, no sugar or processed foods, and tons of fresh veggies and leafy greens.

People think that skin is a surface thing, but it’s important to remember it’s the largest organ of our body—and our first line of defense. If you deprive internal organs of the right nutrients and care, it shows on your skin first. The best ‘anti-aging’ treatment you can do is to take care of yourself from the inside out, and glow from the inside out.

Breathe Deeply Oxygen is our most vital nutrient. The more deeply you breathe, the more it reaches every cell in your body, and the more carbon dioxide (our metabolic toxic waste) is released. When you are stressed, your breathing is short and shallow, and your body will not get what it needs to function well.

AMANDA GANGOSO is a Natural, Organic Makeup Artist and Holistic Nutritionist based in Vancouver, BC. She believes in taking a holistic approach to beauty and health, inside and out. Website: amandagangoso.com  |  Instagram: @amandagangoso or @thegreenbeautycollective

26 | January/February 2017


Breathing properly releases tension, helps you to think more clearly and feel better, eases pain, improves circulation, strengthens your immune system, and improves the function of every internal organ and cell regeneration.

Drink Up Water flushes toxins from our body and carries nutrients and moisture to our cells. How much you need depends on your gender and activity level. Many people are challenged to drink the classic eight glasses a day, so aim for one large sports bottle’s worth. Don’t like the taste? Check out my flavourboosters below.

Get Outside Movement and exercise (especially outside) means more oxygen, improved circulation and detox, and increased endorphins—not to mention rosy cheeks and bright eyes.

STRESS SHOWS IN YOUR FACE. IF YOU TAKE A MINUTE TO RE-CENTRE, YOUR FACE WILL CHANGE. And try to spend time on or near water—the ocean, a river, or a stream. You’ll feel calmer.

DIY BEAUTY

Natural Scrubs OLIVE OIL

1 part olive oil 2 parts sea salt

Mix well. Gently massage on the skin and rinse well. Store in a clean glass jar.

COCONUT OIL 1 part coconut oil 2 parts sugar 5 drops of your favourite essential oil like lavender or frankincense

Mix well. Gently massage on the skin and rinse well.

To target skin elasticity and firmness look for: • Vitamin C-rich foods like citrus, broccoli, red peppers, and Brussels sprouts; • Hyaluronic acid found in seaweeds like kelp, soy products, sweet potato, avocado, and mango; and • Marine or bovine sources of collagen (bone broth) or plant-based GLA oil.

seeds. Drizzle cold-pressed oils over your salads and cooked veggies. For supplements, look for omega-6-rich GLAs (gamma-linolenic acid) found in borage or evening primrose oils.

Take a Breather

And out…whatever oil is good for you inside, works from the outside, too. Try olive and coconut oils to cleanse and moisturize your skin.

Find a comfortable place to sit. Be mindful of your posture.

Get Your Beauty Sleep A full forty winks is hard for many busy people, so try to improve the quality to achieve a deep REM state, to let your body heal.

Chew the Fat Inside…healthy fats are an amazing source of fuel and hydration for your body. Have acne or dull, dry skin? Boost your intake of fresh, raw oils like avocado, cold water fish, raw nuts and

Take an after-dinner walk, breathe deeply, use a diffuser with a relaxing essential oil like lavender, or try a cup of chamomile tea before bed. Sweet dreams! 

Eat Whole Foods A balanced diet of fresh, whole foods with lots of colourful berries and veggies gives you all the fuel in fibre, minerals, and enzymes to keep every cell and organ in your body working to its full potential. Local, organic, and non-GMO is ideal. Fill your plate: half with vibrant veggies, one quarter with healthy carbs, and one quarter with a protein like legumes, tofu, wild fish, or grass-fed meat.

Drink it In

Breathe slowly into your belly to a count of five.

Exhale and compress your belly to a count of five.

strawberry & fresh basil Lemon, lime & orange

Set a timer for two minutes.

Repeat.

Try these flavour-boosting infusions in your water. Simply combine to taste.

pineapple, ginger & mint

Don’t have two minutes to just sit? Practice at a traffic light, during a TV commercial, or in the shower.

the good life  The Magazine of Nature’s Fare Markets  |  27


GOOD

Fitness

Every Small Step Makes Change BY RACHEL DOELL  |  ABBIE ROSE PHOTOGRAPHY

The new year is upon us, and for many, either panic or lack of motivation has officially set in. All year you’ve promised yourself this would be the year you would give up sugar, stop drinking those lattes, or end those carb fests before bed. Two days post-Christmas, your New Year’s party is around the corner and you decide you probably should give up carbs altogether and live on coffee to slim down fast! Wrong! Skipping meals and not giving your body proper nutrition will set you back far more. So instead of depriving your body, let’s focus on creating new habits that will help you reach those goals.  RACHEL DOELL is an instructor, personal trainer, mother, and wife who loves health and fitness. Her fitness company, Daily Routine Fitness, (dailyroutinefitness. com) features simple ways to fit living a healthy life into your everyday routine. Blog and Workouts: dailyroutinefitness.com  |  Instagram: @dailyroutinefitness

28 | January/February 2017


1 5

2

KEEP IT SIMPLE Often when we start a new fitness goal, we try to take on too much too soon. Focus on small changes that will give you lasting results. Here are a few ways to change your daily routines and affect your week positively.

One of the best ways to help you stay motivated is getting your body moving. Sweating releases positive, happy endorphins, which help us feel more positive about ourselves and our days. When our minds are clearer and our moods more positive, we tend to make healthier menu choices. Like with our food choices, the key is starting off small. Can you squeeze in 10 minutes of cardio, walk to work, or hit the stairs on your lunch break? Small changes make lasting and positive results.

5

Steps to Change

4

15 minutes of cardio: Repeat these moves three times, one minute each: • Fast football feet • High knees • Squat or squat jump (depending on your fitness level) • Skaters

Even if you start with something as simple as planning your snacks or making your lunch instead of buying it, little changes will create positive effects on your food consumption. Plus, this teaches the body to crave nutritious food instead of packaged items.

Getting enough water every day can be a challenge, so for a client who drinks 1 glass of water, being told to drink 8 can seem overwhelming or plain annoying. So let’s start small! Start every day with a big glass of water—get your digestive system moving before throwing coffee or breakfast in. Then aim for another glass 20 minutes before every meal. Keep a water bottle with you at all times to keep sipping and avoid snacking.

• Jumping jacks

If the workout is laid out, there’s no excuse to skip out, right? These workouts are simple, quick, and a great place to start getting your fitness back on track.

3

MEAL PLAN

START YOUR DAY RIGHT

MONDAY

WORKOUTS

Keep a simple reminder somewhere you’re going to look every day. Reminding yourself daily of where you’re going, why you are going there, and what you want to get out of your journey will keep you focused and motivated.

Rachel’s

SQUEEZE IN YOUR WORKOUTS

The

WRITE YOUR GOALS DOWN

TUESDAY Bodyweight workout: Set your timer for 30 seconds for each exercise, getting in as many rounds as you can for 15 minutes: • Body weight push-up • Body weight squat • Plank

WEDNESDAY Lunch hour walk or jog

THURSDAY Repeat Tuesday’s workout

FRIDAY Abs: Do each movement for 30 seconds to one minute. Repeat for 10 minutes: • Plank

PRO TIP

Always s tart with a brief w arm before exe -up rcising.

• Bicycles • Boat pose (modified if needed) • Reverse crunch

• Walking lunges

Need more workout or meal ideas? Head to dailyroutinefitness.com for written workouts, free workout videos, and great recipes to get you on track for a successful and healthy year.

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


ImmuneHealth

Immune Boosting Drink

• Gluten & GMO FREE • Immune support • Chills & Fever Relief • Antiviral properties • Zinc, Vitamin D & C • Therapeutic Herbs • Warming & Delicious

Citrus Soother Cold & Flu A delicious-tasting Lemon, Honey and Ginger drink mix powder, fortified with the healing power of Vitamins C & D, along with immune-boosting Zinc, Elderberry, Lemon Balm and Echinacea. Citrus Soother Cold & Flu helps to relieve symptoms of upper respiratory tract infections: colds, flu, fever, sore throat, catarrh, cough. Citrus Soother Cold & Flu shortens the duration and severity of colds and flu, provides antiviral protection. Strengthen your defences by taking Citrus Soother Cold & Flu if you are run down, under stress, travelling or at the first sign of a cold or flu. For temporary relief from nasal congestion or sinusitis, try Prairie Naturals’ NEW Citrus Soother Decongestant.

Relieve • Clear • Breathe


NEW

GOOD STUFF IN-STORE

FREEZER

Wild Moon Organic Bone Broth We love how passionate this local company from Armstrong is about their zero-waste commitment; they use 100% of the animal when they make their organic products. Their multi-species broth has been developed by a certified nutritionist and has added powerful tonic herbs and mushrooms.

COOKIES

Hannah Max Cookie Chips Thin, crispy, and made with quality ingredients. They’re a treat, but at 120 to 130 calories per serving, are a small indulgence that doesn’t break the “diet bank.”

IN OUR BISTRO

SNACKS

Roasted Squash, Chicken & Apple Salad

Kettle Brand Avocado Oil Chips Thick cut, crunchy chips cooked in 100% avocado oil! We’re flipping over the gourmet flavours–our favourite is Himalayan Salt, but there’s also Chili Lime and Hawaiian Barbeque.

Avocado oil contains the same omega-9 EFA as olive oil.

R�USABLE

BAGS

MAKE A E! NC DIFFERE

We give 5¢ to local charities for each reusable bag you use. So far, you’ve helped raise $43,637.64

Squash & Chickpea Stew Mushroom, Spinach & Mixed Grain Salad

The Good Life CON TRIB UTO RS Creative Director

Freelance Writer

Editor

Marketing Director

Janna Payne

Julie Prescott

Marilyn Fransen

Debbie Collins


#SAVEYOUR SUPPLEMENTS Health Canada is trying to change Natural Health Product regulations. That means that some products, like supplements you trust, may disappear forever.

SIGN THE PETITION Visit one of our stores or naturesfare.com

LOCATIONS Kamloops 1350 Summit Drive 250.314.9560

Kelowna 1876 Cooper Road 250.762.8636

Langley 19880 Langley Bypass 778.278.1300

Penticton 2210 Main Street 250.492.7763

Vernon 3400 30th Avenue 250.260.1117

CONNECT WITH US   Lowest Price Guarantee

We will beat any local competitor’s advertised sale price on vitamins and supplements by 10%!

West Kelowna

  Fare Points

Reach 50,000 Fare Points ($500 spent in-store on all regular priced items) and receive a 15% Off Reward Coupon to use on all regular priced items on one future visit of your choice.

3480 Carrington Road 250.707.3935

5% Discount Days

Save 5% on select days on regular priced merchandise. Senior’s Days: Wed & Thurs Family & Student Day: Sunday

White Rock 15180 North Bluff Road 778.291.1321 Open seven days a week Store Hours & Online Orders: naturesfare.com

The Good Life - Janaury/February 2017  

Live “The Good Life,” where family, community, and health come first.

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