The Good Life - July/August 2017

THE Live well. Live organic.

LIFE

FREE

JULY/AUGUST 2017

t e s s a T

like

I

— 10

20

PAPER OR PLASTIC?

COLD-PRESSED IS BEST

—

r e m m u S 22

25

DIGITAL DETOX: BEING OFFLINE IS THE NEW LUXURY

SUMMER COOLING

TRAVEL

ACTIVITY

HYDRATION

#tryenerc Vitamin and mineral supplement.

These products may not be right for you. Always read and follow the label.

CONTENTS G OOD

Feature

THE Live well. Live organic.

LIFE

FREE

6 Tastes Like Summer

By: Tori Wesszer

G OOD

to our Planet

10 Paper or Plastic?

G OOD

stes Ta

like

Summ er

—

Recipes: Roasted Garlic White Bean Dip Creamy Yogurt Herb Dip

I

10

20

PAPER OR PLASTIC?

COLD-PRESSED IS BEST

—

12

JULY/AUGUST 2017

25

22

SUMMER COOLING

DIGITAL DETOX: BEING OFFLINE IS THE NEW LUXURY

Cover photograph by Mackenzie Jane mackenziejanephoto.com

Health

15 Oh My MTHFR!

By: Dr. Shelby Entner, nd

22 Digital Detox: Being Offline is the New Luxury

By: Vanessa Jahnke

25 Summer Cooling

16

By: Lisa Kilgour, rhn

GOOD

Fitness

12 Adventure Time

By: Michael Simpson

28 Rebuilding the Post-Baby Belly

By: Rachel Doell

G OOD 16

26

Nutrition

WHAT WE’RE EATING:

Cauliflower

Recipe: Whole Roasted Spiced Cauliflower

20 Cold-Pressed is Best 21 Sprout Up Your Grains 26 The Living Vitamin

G OOD

Beauty

18 Beautiful Hair From the Inside Out

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

Book your 1/2 hour appointment in-store or at naturesfare.com

July 6 July 18

COMMUNITY

DAY

IN-STORE FREE EVENT

July 11

Community Day at the Bistro

July 19

Give back for a stronger community.

10% of all bistro sales support a local charity.

at the Bistro

July 8

Langley

July 14

Vernon

July 21

Kamloops

K�LOWNA

August 17 August 29

V�RNON

August 22 August 31

WHITE ROCK

August 12 White Rock

July 10

August 14

July 24

August 21

July 31

August 28

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

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

July 20

August 17

August 3

August 31

4 | July/August 2017

100%

SALE FLYER 28, 2017

IVE JUNE 15–

PRICES EFFECT

© 2017 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.

449

/lb 9.90/kg

NIC

CERTIFIED ORGA

Grapes

THE

F F U T S D GOO USE

SACRED ZEN INSPIRED JEWELRY Zenwand These mala bracelets are lovingly handcrafted by a mother and daughter partnership in Kelowna, BC. Made of the finest semiprecious gemstones, they are designed to promote a sense of peace, love, and well being.

Traditionally they are used for prayer, intentions, meditation, yoga, and chakra healing.

SUPPLEMENT FAST JOINT CARE+ Genuine Health For fast, effective relief from joint pain and inflammation—naturally.

Introducing fast joint care+: made with the patented and proven ingredient Biovaflex®, its formula provides the fastest, most effective way to improve mobility and range of motion due to osteoarthritis joint pain and joint stiffness. Now with fermented turmeric for amplified anti-inflammatory action.

READ

OH SHE GLOWS EVERY DAY

by Angela Liddon

Angela shares wildly delicious recipes that are perfect for busy lifestyles, promising to make plant-based eating convenient every day of the week—including holidays and special occasions! Filled with more than 100 family-friendly recipes everyone will love, like Oh Em Gee Veggie Burgers, Fusilli Lentil-Mushroom Bolognese, Apple Pie Overnight Oats, Mocha Empower Glo Bars, and the Ultimate Flourless Brownies, Oh She Glows Every Day also includes easy-tomake homemade staples, useful information on essential pantry ingredients, tips on making recipes kid-, allergy-, and freezer-friendly, and so much more.

Embrace your spiritual growth and boho chic style with a gemstone mala by Zenwand.

WATCH EATING YOU ALIVE directed by Paul David Kennamer Jr. Half of all adults in the US struggle with chronic health conditions including cancer, heart disease, stroke, diabetes, obesity, hypertension, Alzheimer’s, arthritis, and erectile dysfunction. Despite countless dollars spent on medical research, new drugs, and innovative technology to improve our health, more Americans are disabled and dying from chronic disease than ever before.

Eating You Alive takes a scientific look at the reasons we’re so sick, who’s responsible for feeding us the wrong information, and how we can use whole-food, plant-based nutrition to take control of our health—one bite at a time.

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

GOOD

Feature

Tastes Like Summer

BY TORI WESSZER | MACKENZIE JANE PHOTOGRAPHY

Summer is here, and that means that boatloads of fresh local veggies are on their way as well! It’s so easy to eat ‘clean’ during these warm summer months when gardens are overflowing with goodness, and there’s nothing more simple and perfect than a platter full of fresh cut veggies for your crew (no matter how big or small) to snack on! Of course, what is a plate of veggies without some dip, right?

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 have become overly complicated, and hopes to help others live healthier lives one wholesome recipe at a time.

6 | July/August 2017

fraichenutrition.com |

fraichenutrition

I

raided the produce section of Nature’s Fare Markets to create two super simple, healthy, and flavour-packed dips to jazz up those veggies that your crowd will love! Veggie platters are an awesome way for everyone to get more veggies into their diet and it’s such a fun way to get the kids to try new vegetables! Here are some tips for putting together a beautiful, effortless platter for those endless summer days: • Choose as many different colours as you can when shopping for your veggies! Nature’s Fare Markets has so many beautiful local organic veggies to choose from, I was like a kid in a candy store!

(OK, bad analogy LOL!) • Get your kids to help choose a new veggie that they haven’t tried before, for the platter­—there’s a much better chance that they will eat it if they picked it out!

• Cut the veggies into bite sized pieces—they’re easier to eat of course and it reduces the chances of double dipping.

• When putting the platter together, layer the colours instead of grouping the same coloured veggies together. It just makes it prettier. And it doesn’t have to be perfect; you can even serve it on a baking sheet, giant food-safe board, or any platter and pile the veggies on—sometimes the more rustic the better!

• Cut up the veggies ahead of time and store them in a re-sealable plastic container to make last minute prep a breeze. It’s the healthiest fast food you’ll get!

• Think outside the box! Add in some of your favourite crackers, olives, tapenade, roasted veggies, crostini… have fun!

Roasted Garlic White Bean Dip — VEGAN —

Roasting the garlic in this dip takes the bite out of the garlic and gives it such a wonderful flavour! If you want to skip this step only add a couple of cloves of crushed fresh garlic... I don’t think I need to explain why!

Creamy Yogurt Herb Dip The cucumber in here is optional, but it gives the dip an amazing fresh flavour similar to a jazzed-up tzatziki. It tastes great either way! If you do add the cucumber just don’t be tempted to skip the step of salting and squeezing it to remove extra liquid or your dip will be watery! ½ cup

long English cucumber, grated

½ tsp

salt

1 cup

full fat (11%) plain Greek yogurt

1 tbsp

lemon juice

1 tsp

sea salt (or less, to taste)

¹/³ cup finely minced herbs (I used a combination of dill, chives, and flat leaf parsley but use your imagination!)

1–2

large cloves garlic (to taste), crushed

1 head garlic

1 tbsp

1 can

3 tbsp lemon juice

1 tbsp

(398 mL) white cannellini beans, drained

1 tsp

tahini sea salt (or less, to taste)

extra virgin olive oil

1. Roast the garlic: Preheat the oven to 400°F. Cut the top off of the garlic head to expose the top of the cloves. Place the head of garlic in the centre of a small piece of aluminium foil leaving the garlic paper and cloves intact, and drizzle with a tablespoon of extra virgin olive oil. Wrap the foil tightly around the head of garlic, place on a small baking sheet or dish, and bake for approximately 30 minutes, until the cloves are soft and light brown. Remove the cloves from the head by squeezing them (they will just pop out) once cool.

2. Blend all of the ingredients including the cooled roasted garlic cloves together in a mini food processor or small blender until smooth, and serve!

1. Combine the grated cucumber with the ½ tsp of salt in a fine sieve and let it sit for 30 minutes. Press down firmly on the cucumber to drain as much liquid out of the cucumber as you can.

2. In a medium bowl combine all of the remaining ingredients, including the cucumber, and mix together well. Refrigerate until ready to serve! the good life The Magazine of Nature’s Fare Markets | 7

G OOD

to our Planet

Paper or Plastic?

PHOTOGRAPHY BY TRACEY AYTON

The paper vs. plastic debate has been going for years, and we do understand the merits of both. We also—always—want to be a responsible and sustainable business, and work hard to reduce our footprint. (In fact, we’re extremely proud to be the first Canadian retailer with B Corporation certification.) So, we did our own homework on the best bags to offer our customers, and would like to share with you the research and the results.

T

he bottom line? Neither is perfect, so at Nature’s Fare Markets we offer both so our customers can choose what’s right for them. That said, our choice is always for people to bring their own bag—and every time they do, we donate to a local charity.

reusable bags—paper bags had the worst energy and environmental impact with respect to global warming, land use, water use, and solid waste.

Environmental Impact

• The type of carrier used is not as important as how many times it is re-used.

• The environmental impact of all bags is dominated by resource use and production stages.

Transport, secondary packaging, and end-of-life management generally have minimal influence on performance.

• Bags that can be repurposed—not necessarily a shopping bag—are the best choice.

• The entire life cycle of each carrier type must be considered.

• Paper bags fall apart and are not reused.

• The reuse of conventional HDPE and other lightweight carrier bags for shopping or as garbage can liners is pivotal to their environmental performance; reuse as garbage can liners produces greater benefits than recycling bags.

Our Research

• Plastic bags are most likely to be repurposed, and therefore are the best choice.

A study of Australian shopping bags found that, of various alternatives—single-use plastic bags, compostable plastic bags, paper bags, and 10 | July/August 2017

• The main issues with plastic are that it is not reused and not properly disposed.

The best thing you can do is bring your own reusable bags. When you do, we donate five cents for every bag to local charities. It’s a win for the environment and our community!

SHARE YOUR IDEAS

CONSIDER THE ENVIRONMENT

Paper vs. Plastic Shopping Bags

Do you have suggestions on how we can further reduce our environmental impact?

Email us: news@naturesfare.com

PLASTIC BAGS (non-biodegradable)

PAPER BAGS

92 billion plastic bags per year (US)

5 billion paper bags (US)

Does not break down in the environment

Uses 40% more energy to produce

Made with fossil fuels

Takes 5x the trucking capacity to transport

Generates 68% fewer greenhouse gases than composted paper bags

Takes up 5x more space in the landfill

Consumes 71% less energy during production, and less than 6% of the water

Factories generate 70x more air pollution, and are one of the top 10 most polluting industries

The Results

What You Can Do

Based on our research, we decided to:

• Bring your own bag.

• Continue to offer high density polyethylene (HDPE) biodegradable plastic bags, and paper bags; • Investigate deli sugarcane packaging as an alternative, and continue to review the options as green food packaging technology evolves; • Create awareness, encouraging customers to re-use and responsibly dispose of their bags; and • Support local cleanup and municipal composting efforts.

• The next best thing to do is use plastic bags and then reuse them as garbage can liners, shopping bags, doggy poop bags, diaper pail bags, etc.

Reusing them is the best option—even better than recycling them!

• Support local municipal composting efforts.

• Support plastic cleanup events in your community.

• Use ceramic bowls when eating in our Bistro.

Our Research Corn-Based Take-Out Containers Pros

Cons

Break down over time in the right conditions

Biodegrade very slowly

Technically “carbon neutral”, made from renewable, carbonabsorbing plants

Must be kept separate to recycle or can contaminate recycling of plastics

Will not emit toxic fumes when incinerated

Municipal composting is not available everywhere

• Keep the conversation alive with friends and family.

Bag Lifecycle

COMPARISONS

Paper Bag

It takes energy and resources to make and transport shopping bags.

How many times do you need to reuse a bag to equal the carbon footprint of a single biodegradable plastic bag?

in the BISTRO

We also researched our corn-based takeout containers, chosen because coated paper containers cannot be recycled and Food Safe regulations do not allow customers to bring in their own take-out containers.

=

needs to be reused 3 times to equal the carbon footprint of a biodegradable plastic bag

Biodegradable Plastic Bag used 1 time

Sources: 2006 study by UK Government (free online) titled “Lifecycle Assessment of Supermarket Carrier Bags” “The Environmental Impact of Corn-Based Plastics” – Helix Magazine (Northwestern University)

Nature’s Fare Markets’ Reusable Bag

Cotton Bag

needs to be reused 11 times to equal the carbon footprint of a biodegradable plastic bag

needs to be reused 131 times to equal the carbon footprint of a biodegradable plastic bag

“Switching to Eco-Friendly Plastics” – Inc. Magazine

Alternatives?” – National Center for Policy Analysis 2014

“The Environmental Impact of Corn-Based Plastics” – Scientific American

Plastic Oceans – Nonprofit group working on plastic pollution

“Are Plastic Bags Better for the Environment than their

Paper vs. Plastic – Report by MSNBC

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

G OOD

Fitness

F reak ’ n Farmer

Photo: Freak’n Farmer | Preserved Light Photography

Adventure Time

BY MICHAEL SIMPSON

If you want to work up a sweat while enjoying British Columbia’s stunning scenery, there are plenty of opportunities for outdoor recreation. To take things to the next level and really test your mettle, though, why not enter an adventure race or one of several high endurance competitions on the BC event calendar?

12 | July/August 2017

ur p S k c a Bl Ultra Photo: Raven Eye Photography

A

n adventure race typically involves several outdoor activities. Competitors can race solo or in teams and are not individually timed. Moreover, the toughest adventure races are staged in the wilderness and require navigation skills as well as physical fitness.

The history of adventure racing can be traced back to the Alpine Ironman, which was held in New Zealand between 1980 and 1990. One of Canada’s biggest adventure racing competitions, Raid the North, started in 1998 and was an annual highlight until recently.

BC’s biggest race now is the Atmosphere Mind Over Mountain Adventure Race. The 2017 event will take place in September in Cumberland over largely unmarked 30K and 50K courses. Competitors must navigate the terrain by paddle, mountain bike, and trekking. If you want to enter this year, however, you’ll have to go on the waiting list because all slots have already been filled.

As a slightly less intense alternative, you could sign up for one of the activities organized by Penticton-based Hoodoo Adventures. Coming up in September is Freak’n Farmer where children and adults can challenge intense obstacle courses that are up to 20K long. This competition is designed to test strength and endurance and it also has an educational component.

“We hold it on an organic farm and the whole race is designed to raise awareness of the South Okanagan as a beautiful

Photo: Raven Eye Photography

destination, how important farming is to our local economy, farm practices, and the farmto-table process,” says Hoodoo’s Mike Hill.

or t a v e El ce Ra

Hoodoo’s winter events include the Ski2Tree and Elevator races, which take competitors across BC’s mountains and lakes on skis, snowshoes, canoes, and bikes. All proceeds from these races go to the Youth Outdoor Recreation Society, a non-profit co-founded

by Hoodoo owner Lyndie Hill to make the outdoor experience accessible to mainstream and at-risk youth.

Thanks to Mind Over Mountain Event Co., Hoodoo Adventures, and other organizers, you can really challenge yourself in view of BC’s beautiful landscape. If you feel like pushing your limits off the beaten track, there’s no better place to race your way to adventure.

Photo: Elevator Race | Preserved Light Photography

FIND YOUR ADVENTURE

Big events in BC’s adventure racing calendar BLACK SPUR ULTRA

ATMOSPHERE MIND OVER MOUNTAIN ADVENTURE RACE

FREAK’N FARMER

August 19–20, 2017 Kimberley Alpine Resort, BC

September 23, 2017 Cumberland, Vancouver Island

September 23, 2017 Oliver, BC

108K solo or team relay/54K solo – trail running

30K/50K – kayak, mountain bike, trail running or hiking

blackspurultra.com

mindovermountain.com/momar

0.75, 3.4K or 5K (children), 5K, 10K or 20K (adults) – climbing, running, obstacles hoodooadventures.ca/freakn-farmeradventure-obstacle-race

the good life The Magazine of Nature’s Fare Markets | 13

GOOD

Oh My MTHFR!

Health

BY DR. SHELBY ENTNER, nd

I

f you have a wayward mind you will assume I started this article with a particularly unpleasant swear word! If you are keen to the world of genetics and nutrition you realize we are talking about methylenetetrahydrofolate reductase, an enzyme better known as MTHFR that is linked to numerous health issues. Heart disease, anxiety, depression, stroke, miscarriage, and bipolar disease are some of the biggest health concerns connected to the inability of the MTHFR gene to work properly.

We are beginning to understand the role of nutrition in genetics and the opportunity to support improper pathways as part of preventative medicine.

Working like a light switch, MTHFR uses folate (vitamin B9) and converts it via methylation into methylfolate (5MTHF).

This reaction converts the amino acid homocysteine to another amino acid, methionine. The body uses methionine to make proteins and other important compounds.

Improper methylation affects a variety of biochemical pathways that can affect nearly every cell in the body. Poor methylation increases homocysteine which is associated with inflammation and heart disease, birth defects, dementia, stroke, and potentially an impaired ability to detoxify. Studies have also linked impaired methylation in

kids with developmental, behavioural, and neurological conditions such as autism and ADHD. 5MTHF, along with several other nutrients, is also used to create and process neurotransmitters (messengers in the nervous system like serotonin, epinephrine, and dopamine), create immune cells, process hormones, and detoxify chemicals.

Methyl-what? Methylation is generating a lot of interest in nutritional medicine and epigenetics. For years we have told women to take folic acid to prevent neural tube defects. If the body can’t convert folate into methylfolate then the intended benefit of the folic acid is lost. We are beginning to understand the role of nutrition in genetics and the opportunity to support improper pathways as part of preventative medicine. Testing for this gene is quite simple

in Canada. Most tests are less than $200 and can be ordered by your naturopathic physician. There are 24 mutations identified on the MTHFR gene but the best understood mutations are C677T and A1298T. It is estimated that 45% of the population in the United States has at least one mutation.

Having more than one mutation increases the chance that the body is methylating properly to less than 10%. Imagine testing one simple gene that can lower your risk of birth defects, heart disease, depression, and ADHD. It sounds too good to be true but the science is sound and studies are available in mainstream medical journals. If you have the gene mutation you need to support methylation pathways and there are many ways to do so. MTHFR—a new opportunity to prevent and treat illnesses in our rapidly changing world of medicine!

HELP YOUR

Methylation Pathways Stop taking cheap folic acid!

It is the synthetic form of folate and cannot be used by those with the MTHFR gene mutation. Use the proper form of folate and supplement with

METHYL-B12 which helps the

Eat your LEAFY GREENS! They’re naturally high in folate and an easy way to support your genes.

body use folate.

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.

And lastly, be cautious with

MEDICATIONS such as birth control

pills and antacids that naturally block folate uptake. Previous articles in The Good Life have discussed the concerns these medications have in connection to other diseases.

verocare.ca

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

GOOD

Nutrition

WHAT WE’RE EATING —

—

Cauliflower

C

auliflower is a member of the cruciferous family and has gained in popularity over the past few years as many have adapted to low carb and paleo diets. This popularity is because it is incredibly versatile and can be substituted in for many of your carb loaded favourites such as mashed potatoes, rice, pizza crusts, taco shells, and it has even found its way into the base of many smoothies.

Not only is cauliflower versatile, it also offers a number of essential nutrients, minerals, and health benefits. This veggie is more like its green cousin broccoli, as it 16 | July/August 2017

contains sulforaphane, a sulfur compound proven to help prevent cancer cell growth.

It is helpful in supporting the detoxification

process in the liver by stimulating essential enzymes needed to help rid the body of harmful toxins from day to day exposure.

With its slightly sweet and nutty taste, cauliflower is great when it’s at its peak of availability, ripeness, and most importantly taste, in the later summer months. Whether you like it steamed, spiced, or raw it will really add a delicate nuance to almost any dish.

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.

Whole Roasted Spiced Cauliflower

Buy It When purchasing cauliflower there are a few things to keep in mind and look for. First off, the colour and texture are very important.

You will want a head that is creamy white in colour and has very densely packed florets. If the florets are looser, the vegetable was harvested past its prime and won’t be as good. Next, I like to look at the leaves and stems to give me a better idea of when the plant was harvested. Vibrant and fresh looking leaves mean the cauliflower was harvested recently and will be nice and fresh. The last thing I do with cauliflower is just give it a smell. If it smells stronger, it will taste stronger, so this is just a personal preference thing. If you just love that flavour then go for it, but if you like something a bit softer on your palate, look for a different one.

prep It Preparing cauliflower for cooking is a really straightforward process.

First off, you will want to remove any of the green leaves, stem, and the base of the core. These parts are not super tasty, as they can be astringent. Next, you will want to wash it very well, as, much like broccoli, dirt and bugs can easily make their way up into the florets; once the leaves and such have been removed, I like to just submerge it in water for a few minutes and give it a good vigorous shake in the water. This will remove any particulates that may be in the cauliflower. Since cauliflower can be a very delicate vegetable, it is also prone to getting bruised or ending up with small dark blemishes; the last thing I would recommend is just slicing any of these off with a small paring knife. Then you are ready to go.

Pair It When it comes to the mates of cauliflower, you really have a wide variety of ingredients to play with. As my mantra with any food is “If it grows with it, it goes with it”, you are really going to think of other late summer and fall ingredients. Squashes, carrots, seeds and nuts, celery, and root vegetables are all great, but when you really want to bring it to a whole new level of deliciousness we have to talk about spices! I am a big spice fanatic and there is something about cauliflower and spices that just makes sense. There are very few spices that I wouldn’t combine with cauliflower, but my favourite to use would either be the “curry” family of spices—cumin, coriander, cinnamon, ginger, fenugreek, garam masala, etc., or the group of southwestern spices—chilies, cumin, coriander, smoked paprika, oregano, garlic, dried onions, etc.

Cook It Cauliflower really runs the gamut when it comes to the styles it can be cooked. Of course, it is great raw, but it’s also great steamed, braised, puréed (yummy! and my personal favourite), sautéed or roasted. For most of these techniques you will just want to cut the cauliflower into medium sized florets and cook them from there.

Whether you are going to sauté, poach, or even grill, it will only take a few minutes to cook and really benefits from being cooked with a bit of firmness to it. That little bit of crunch in the middle can really add a nice bit of texture with the softer outside pieces.

1

whole cauliflower, medium in size

½ cup

grapeseed oil

2 tbsp

garlic, chopped

2 tsp

chili powder

2 tsp

cumin

2 tsp

salt

1 tsp

pepper

1 tsp

coriander

1 tsp

smoked paprika

1 tsp

fresh oregano, chopped

2 tbsp

chives, chopped

1

lime, zested and juiced

1. Clean the cauliflower: remove any outer leaves and base of the stem and wash well. Pat dry.

2. Add the grapeseed oil, garlic, and dried spices to a small bowl. Mix well.

3. Take half of the spice and oil mixture and rub it all over the head of cauliflower. Take the remaining half of the mixture and drizzle it into the bottom of the head, rotating the cauliflower as you do so.

4. Place the cauliflower on a parchment lined sheet pan and roast in a 350°F oven for about an hour until tender (there could be some variance depending on the size of the cauliflower).

5. Remove from the oven and carefully toss with the oregano, chives, lime zest, and juice. Slice into wedges and serve.

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

Beauty

Beautiful Hair From the Inside Out Hair, believe it or not, has a biological function. It protects us from harmful UV rays, regulates body temperature, collects sweat, and keeps potentially damaging particles from our skin. Our hairier ancestors relied on these protective properties, but today hair has psycho-social meanings—think how you feel about good hair/bad hair days!—and can impact how we feel about ourselves.

W

e asked Natural Makeup Artist, Hair Stylist, and Holistic Nutritionist Amanda Gangoso to talk to us about hair: what it is, what it needs to be healthy, and her tips and insights about care.

Let’s start with the basics: What is hair?

Hair is a protein filament that grows out of skin openings called follicles.

The hair bulb (located at the root below the skin) connects to blood supply, for nutrients to grow new 18 | July/August 2017

cells. As these grow older, cells are pushed up, lengthening the strands of hair, which are lubricated with oil from sebaceous glands. Heat, water, and chemical treatments weaken the bonds that hold together the protein strands, allowing us to style and change its appearance.

What does hair need to be healthy?

When you realize that hair is 91% protein, and made of long chains of amino acids (just like skin and nails), it makes sense that a balanced diet full

Amanda Gangoso is a Natural Makeup Artist, Hair Stylist, and Holistic Nutritionist

“Forget not that the earth delights to feel your bare feet and the winds long to play with your hair.”

—Kahlil Gibran of mineral-rich foods—leafy greens, seaweed, fruits and veggies, good fats, and protein—is essential to keep hair healthy and strong. And, of course, it’s important to avoid processed foods, too much sugar, or things that cause inflammation.

For extra support I also recommend a skin, hair, and nails supplement with ingredients like collagen, silica, and minerals. Bone broth is also an excellent source of collagen.

Besides bad diet, what affects hair health?

Stress, as well as gut, hormonal, and thyroid issues can affect hair.

If you have unreasonable issues, like hair loss, it’s important to see a professional to get to the underlying cause, and the right treatment.

How can we treat our hair well?

LESS IS MORE The less heat (blow dryers and flat irons) and chemicals, the better.

RIGHT FOR YOUR TYPE Choose the right product for your hair—frizzy or dry, thin or flat, or oily hair.

BUY QUALITY Use good quality products with organic and natural ingredients. Avoid sulphates, which irritate the scalp and strip oils; silicones that weigh down hair; synthetic fragrances; isopropyl alcohol; and propylene glycol. To follow the “no ’poo” movement to avoid chemically infused shampoos, wash with a mixture of apple cider vinegar and baking soda. If you want to try this, just know that your hair goes through

a detoxing, oily stage for two to six weeks before it balances out.

WASH LESS Wash your hair less to avoid stripping natural oils.

1 tsp organic coconut oil (more for longer hair)

COLOUR NATURALLY Try natural hair dyes. Talk to your stylist about products with natural, cruelty-free ingredients. For fun, try clip-in highlight and colour extensions.

1 or 2 drops of essential oil

CUT IT Trim regularly to keep your style fresh. Try a budget-friendly hair school for a supervised student trim.

Amanda’s Easy Dry Shampoo

MASSAGE Massage your head to stimulate scalp circulation and growth, with a light oil like apricot, raw sesame, avocado, or grapeseed.

Do you have any tips for specific hair types?

These are what my clients ask me about most, and what I recommend: OILY HAIR I’m a huge fan of dry shampoo, and make my own chemical-free recipe.

DRY/FRIZZY HAIR Try rich coconut oil or nourishing aloe vera gel, once or twice a week. Comb through the hair, massage into your scalp, and leave for at least 20 minutes.

CURLY HAIR Use argan oil as a leave-in conditioner or pre-styling product. Work from back to front, and through to the ends. A little goes a long way, so experiment to find the best amount for you.

Mix the ingredients well.

To use: Massage into the ends of your hair first, working it up to the root. Comb through. Wrap your hair in a towel, and leave in for at least 20 minutes. Wash well.

¼ cup arrowroot or cornstarch, or a blend of both 2 drops essential oil (not tea tree, which is drying) Optional: Dash of raw cocoa powder for dark hair

Mix well, and put in small shaker container.

To use: Section your hair, and sprinkle a little on your hands, then lightly onto roots to absorb oil. Massage in and go.

BEAUTY-FULL NUTRIENTS Author and nutritionist Joy McCarthy’s tips from her new e-book Joyous Health Natural Beauty Guide: VITAMIN D-RICH FOODS salmon, sardines, sole, tuna, and eggs PROTEIN eggs, fish, chia, hemp, quinoa, beans, lentils, bee pollen, green leafy vegetables, blue-green algae, nuts, and seeds SILICA-RICH FOODS leeks, onions, leafy greens, garbanzo beans, strawberries, cucumbers, mangoes, celery, asparagus, and rhubarb B VITAMINS leafy greens, chickpeas, wild salmon, sweet potatoes, lentils, eggs, apricots, lean beef, berries, parsnips, sunflower seeds, broccoli, whole grains, wheat germ, and nutritional yeast IRON all animal products, beans, lentils, and dark leafy greens

Sources: www.beautyandtips.com

www.statisticbrain.com

timesofindia.indiatimes.comhair/ articleshow/17474619.cms

www.creditdonkey.com

www.wikipedia.com

Coconut Oil Dry Hair Mask

VITAMIN A squash, carrots, apricots, sweet potatoes, chili peppers, cantaloupes, and papayas

www.mindbodygreen.com

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

GOOD

Nutrition

Cold-Pressed is Best Nourish romaine lettuce, cucumber, kale, parsley, broccoli, and celery Vitalize romaine lettuce, kale, lemons, and apples Thrive beets, carrots, apples, and celery Recover turmeric root, oranges, lemons, and carrots

Centrifuge vs. Cold-press

B

lender, juicer, centrifuge, strained, squeezed… who knew there were so many ways to juice?

Centrifuge juicers use a fast-spinning metal blade to force the fruit or vegetable against a mesh filter that separates the juice from the flesh. This spinning blade generates heat and oxidization, which destroy many of the beneficial enzymes, vitamins, and minerals.

Whatever method is used, there’s no doubt that juicing is a delicious, easy way to pour an infusion of vitamins and minerals into your body. That’s because the process of juicing separates the juice from the fibre of fruits and vegetables, making nutrient uptake by the body much faster.

Cold-press juicers, on the other hand, crush the fruit and veggies, and use pressure to squeeze the juice from the pulp. No heat or oxidation is generated, so all the goodness in the nutrients remains intact, in a raw, living state.

(Smoothies, on the other hand, are a blend of fruits or vegetables, with the fibre intact.

Our body has to work hard to digest, so the uptake of nutrients is slower.)

When we learned about the benefits of cold-pressed juices, we knew we had to offer them to our customers. So, we bought an industrial-strength, state-of-the-art cold-press juicer, and chose our top four sellers to offer in ready-to-go bottles.

Juices are ideal for a quick boost—and especially good for people with a chronic health or digestive issue where the body needs lots and lots of nutrients in a way that takes less energy.

20 | July/August 2017

Goodness on the Go

Made by our passionate in-house foodies, these delicious, thirst-quenching 100% organic, cold-pressed raw juices pack a powerful antioxidant punch, every drop squeezed out of the 2 to 2.5 lbs. of fruits and veggies that goes into every bottle.

Every one of these unpasteurized juices is a great source of potassium, iron, calcium, and vitamins C and A. Grab one from our bistro!

GOOD

Nutrition

Sprout Up Your Grains Have you noticed more and more sprouted grain products popping up on grocery store shelves?No surprise when you learn that sprouted grains contain up to 20 times more nutrients than processed. Here’s why…

What are sprouted grains?

Grains are the mature, dry seeds of two major types of crops grown for commercial food production: cereal, such as wheat, rye, oats, and barley; and legumes, such as beans and lentils.

Nutritionally different!

Just like planting seeds in your garden, these dry grains come to life or “sprout” when the right combination of water and temperature is available. The outer bran layer splits open to allow a fresh green shoot to emerge, and because the starchy part of the grain provides fuel for this germination process, the nutritional content of the grain changes. This starch is converted from complex to simple sugars, lowering the grain’s glycemic index, making them easier to digest without the gas and bloating associated with processed grains, and stabilizing blood sugars.

The nutritional content also comes alive as the grain sprouts, with: • More proteins, vitamins, minerals, enzymes, and antioxidants

Sprouted vs. Processed

When grains are processed, most of the nutrients are removed with the bran and germ. When white flour is processed, for example, over half of the vitamins (B1, B2, B3, E, zinc, copper, iron, calcium, phosphorous, and folic acid), and fibre are lost.

Did You Know?

GERM of a cereal is the embryo of the seed— - The the part that germinates to grow into a plant.

- BRAN is the hard, outer layer of a seed.

• Greater bioavailability of iron and zinc • High quality fibre that helps to lower cholesterol

Sources: www.health.usnews.com

www.naturalnews.com

www.wikipedia.com

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

GOOD

Health

Digital Detox: Being Offline is the New Luxury

BY VANESSA JAHNKE

When is the last time that you unplugged from all of your electronics for 24 hours? If you answered with “never,” this article is for you.

VANESSA JAHNKE is a leading nutrition and healthy living expert helping women all over Canada create healthy, happy, and successful lives. She is the co-founder of Pure Gym & Juicery in Penticton, BC and a healthy living blogger.

In a world where we are inundated with diet information, Vanessa’s approach to healthy living is fun, straightforward, and attainable, drawing thousands of people to her blog and online programs.

22 | July/August 2017

vanessajahnke.ca | puremovement.ca vjnutrition

T

ime Magazine reported that the average mobile user checks their phone 150 times per day. One hundred and fifty times! Doesn’t that blow your mind? It did for me too, but then I realized, that person is me too. Up until last October, I had never gone without internet access for more than a few hours (max)—I mean you can even buy WiFi on airplanes now. I went to a wellness retreat that had no WiFi and we weren’t permitted to carry any electronics with us whatsoever, for five days. That was a huge wake-up call for me. I had anxiety from being disconnected, being unreachable; I felt vulnerable and lonely—it was a bizarre feeling but it made me realize this had to happen more often and that so many of us become a slave to our devices.

It doesn’t mean you have to go days without your phone or laptop, but

what if you simply designated some time each day to focus on reconnection to “me time”?

If you find yourself obsessively checking your social media feeds, constantly hitting refresh on your email, having a hard time sleeping, or getting anxious being away from your phone, this might be exactly what you need.

If you do only one thing, give yourself the gift of turning off notifications—it will be the greatest thing you do for yourself. It’s like deleting the downloads folder on your computer and emptying the trash. It will free up so much “mind-space” and make room for more of what matters.

Do you think you could do it for 24 hours? Try it and enjoy not being “on call.”

D E G G U UNPL ppy

&

ha

Vanessa’s daily habits for cultivating a healthier digtal life balance.

t Side effects of a digital detox may include: v Greater productivity v Better sleep v Stronger relationships v Increased happiness v Mental clarity v Better health

t

PHONE I put my phone on silent as soon as I get home from

my day. I still check it once in a while in the evening, however, it is on my own schedule and not when the chime alerts me.

I am mindful of putting my phone away when someone is talking to me.

EMAIL I close my emails completely and do not allow notifications to pop up on my phone.

SOCIAL MEDIA I often schedule social media posts. Since I

mostly use social media for business, it is completely necessary to be “connected” to your followers. Try scheduling your posts so that you are still being active without being attached.

UNPLUG Give yourself one hour upon waking and one hour before bedtime, offline and device-free.

On weekends, get outside and leave your device at home.

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

Keep Your Belly Happy This Summer Summer is in full force and you may be thinking about a detox. After a long winter season, it can help to take a step back and implement a healthy system reset so you can face the new season with lots of energy. However, don’t forget about the healthy and happiness of your belly!

Top 5 Reasons to Take a Probiotic

Did you know there are tiny, little microbes crawling around inside your body? Don’t be grossed out – most of these microbes, called probiotics, are protecting you. They help your immune system, keep your digestive tract healthy, fight heart disease and much more.

Restoring Numbers

Creepy, Crawly

At this very moment, there are over 400 different types of microbes (e.g. bacteria, yeast) living in your intestines – each one fighting to colonize and survive. Some of these microbes are harmful, like E. coli and Salmonella. However, in your body, the majority of the microbes (well, hopefully the majority) are beneficial.

Far Reaching Effects

There are thousands of research papers on probiotics, describing their extensive health benefits in the body: regulating your immune system; influencing mood, appetite and weight; fighting off bad microbes that cause heartburn/ulcers, diarrhea and yeast infections; preventing cancer, metabolic syndrome and thyroid disease.

The far reaching effects of microbes on your body shouldn’t be surprising since they do out-populate our own cells by about ten to one. However, if the bad microbes outnumber the probiotics in your body, dysbiosis has occurred, and with it comes a wide array of problems from bloating, to an overactive immune system, weight gain and worse.

How happy is your belly?

Find out at HappyBellyQuiz.ca!

1. Less Bloating and better digestion 2. Improved immune response (including preventing colds and flus) 3. May help with weight management 4. Reduces toxin load (reducing headaches, acne, cancer-risk) 5. Anti-inflammatory (joint, ulcers, Crohn’s disease)

What can you do to ensure the microbe populations in your body are made up of healthy and beneficial microbes, versus those that cause disruption, disease and steal nutrients? You can supplement with probiotics. Researchers have been isolating and investigating probiotics to find the most helpful strains, and packaging them into effective dosages and combinations to promote wellness.

Progressive® Probiotics

Progressive HCP®30, HCP®70 and HCP®150 feature 8 human probiotic strains, providing 30, 70 and 150 billion active cells, respectively.

The Progressive family of probiotics helps to implant healthy flora throughout your entire digestive tract and, because they are human strain, they are able to colonize and multiply for lasting health benefits.

GOOD

Health

Summer Cooling

BY LISA KILGOUR, rhn

I

t’s hot hot hot hot hot hot hot!

We’re officially in the dog days of summer. It’s hot and it’s hard to do anything but sit on the patio with a cold beverage. Ahhhhhhhh… …Have I mentioned that I love summer??

I love the heat (now that I live in a dry climate), the sun, and lots of time spent at the beach.

But I haven’t always worshipped summer.

Many years ago I would burn to a crisp if I even thought about going out in the sun.

I’ve even had mild heat stroke a few times.

Sitting in an air-conditioned house was all I wanted to do at this time of the year.

Not anymore! I don’t even have air-conditioning in my house. And the solution was simple—I started to eat seasonally.

I started eating seasonally in the winter and noticed a huge difference in my tolerance to the cold, but I wasn’t expecting to see as big a difference in the other months. Man, was I wrong!

In the summertime our body needs two important factors from our diet: it needs to cool down, and it needs to protect itself from the free radical damage caused by too much sunshine (simply put—the aging effect of a sunburn is mostly free radical damage).

Happily, all of the foods grown during the summer months are exactly what your body wants! It’s funny that we even try to question the genius of nature.

For example: cooling foods—these are watery foods that ripen at this time of the year (mid-July to mid-August), like watermelon and other melons, cucumbers, leafy greens, berries, mint, and celery.

Co0ling fo0ds Fill up on these to beat the summer heat.

Other cooling foods that aren’t exactly local are coconut, turmeric, green tea, and pineapple.

These foods also give your body a huge hit of antioxidants, which I use as an internal sunscreen. I find if my antioxidant levels are high my tendency to burn my very fair Scottish skin is greatly reduced.

It really is simple—head to Nature’s Fare and load up on all of the beautiful local fruits and veggies available at this time of the year. Then notice how you feel on hot days—are they more tolerable? Is the heat more manageable?

Try it and see if it works for you! If it doesn’t…well, you got to eat some lovely foods and that’s not so bad.

melons

cucumbers

leafy greens berries

mint

celery

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 pg. 4 and book your free appointment in-store today or online at naturesfare.com.

Learn more: lisakilgour.com

the good life The Magazine of Nature’s Fare Markets | 25

GOOD

Nutrition

The Living Vitamin KATIE NUGENT PHOTOGRAPHY

1 oz. of wheatgrass juice has the equivalent nutritional value of 2.5 pounds of green leafy vegetables.

26 | July/August 2017

I

ntense and grassy with a sweet pea flavour, wheatgrass juice, says Swheatgrass owneroperator Liane Kaltiainen, is a raw, living multivitamin. No wonder! This juice is alive with bioavailable antioxidant-rich vitamins and minerals, amino acids, enzymes, and essential fatty acids. It’s also one of the best sources of chlorophyll, which helps to strengthen liver function (the body’s detox centre), purify the blood, and eliminate heavy metals that build up in body tissue. And getting it isn’t that easy.

No Flash in the Pan “Turning fibrous wheatgrass into juice at home can be a problem without specialized equipment,” Liane explained.

“So we studied how we

could make it convenient, and still provide a living green product, rather than going to powder.”

Swheatgrass’s blender-ready, flashfrozen cubes (or “pucks”) were the answer to give people an easy nutritional boost in at-home juices and smoothies, and for those who didn’t like the intense flavour of a shot of raw juice.

DID YOU KNOW? Vitamins & Minerals Rich in vitamins A, B complex, C, E, and K, and has 92 different minerals and trace elements like calcium, phosphorus, sodium, potassium, magnesium, iron, and zinc

Today, their 100% organic, nonGMO Swheatgrass is grown in a “re-created outdoors” indoor environment with proper airflow to thoroughly dry out the finicky plants. Cropped when 10 days old, the plants are juiced, then flashfrozen within minutes into singleserving pucks, to lock in the living enzymes. Special 28-puck packaging was developed to ensure that

Wheatgrass

Amino Acids Contains 19 amino acids including the 8 essential amino acids phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, leucine, and lysine

Iron An excellent source of easily digestible iron and vitamin B12 for vegetarians and vegans

Protein High in protein, comparable to eating eggs and meat, but is 100% assimilated by the body

Antioxidants High in antioxidants, which help negate the effects of free radical damage, and help prevent cell and tissue damage

Sources: www.swheatgrass.ca www.webmd.com

A Little Goes a Long Way • Start slowly and build up. If your body isn’t used to it, you may feel a little nauseous and have some diarrhea.

• Start with one puck a day to help with cleansing, and work your way up to an ideal two pucks.

• Increase the dosage if you need more energy, if your body is acidic, or your immune system is compromised.

• Add a puck to your favourite green drink or smoothie recipe.

• Try wheatgrass juice first thing in the morning. Have another during the day if you need a quick pick-me-up.

• Wheatgrass juice is gluten free.

Although made from wheat berries, harvesting is done before the jointing stage (before the plant produces grain).

• If you are pregnant or breastfeeding, don’t use wheatgrass because it is a raw product.

• If you are allergic to wheat or grass, or have celiac disease or gluten intolerance, check with your doctor first.

Wheatgrass is traditionally drunk as a shot.

Raw wheatgrass juice can be an acquired taste.

Here are some of Liane’s favourite ways to get all the nutrition in fun and delicious ways:

a single serving can be popped out while the rest stay sealed to prevent oxidation, and retain the bright green, freshly-juiced vibrancy. Pucks keep for 12 months in the freezer, versus 5 days for live plants.

Their recently launched flash-frozen raw beet juice is also gaining popularity, and not just because it turns drinks a beautiful fuchsia-pink.

Originally from Ontario, and now based in Vernon, Liane and her partner-husband Troy started by cultivating a tray or two of organic wheatgrass for their own needs, added a few more for friends—and the requests kept coming. Before long, they had grown a business.

We were looking for a way to supplement our plant-based diet with real food. Once we tried wheatgrass we couldn’t believe how great—how energetic—we felt!

“We’re finding people—particularly women who struggle with low iron—love our beet juice. Athletes, too,” says Liane. “Studies show that raw beet juice dilates blood vessels and takes pressure off your heart, so athletes can train harder and longer by adding beet juice to their water bottles and smoothies. A little lemon juice offsets the earthy flavour.”

A Search for Supplement

“Our business happened organically 15 years ago as we delivered trays to people’s homes.

When we approached Nature’s Fare who wanted to source wheatgrass locally, they became one of our first retail customers.”

Liane became a wheatgrass convert while studying nutrition. “We were looking for a way to supplement our plant-based diet with real food. Once we tried wheatgrass we couldn’t believe how great—how energetic—we felt! Soon after, we went on a three-week trip without it, and couldn’t believe how different—how lethargic—we felt. After that we were hooked.”

And they haven’t looked back. Today, Liane and Troy deliver frozen Swheatgrass and trays of fresh wheatgrass. Sweet!

Rise ’n Shine Cleansing, alkalizing, energizing Pop 1 Swheatgrass puck in ½ cup room temperature water, mixed with juice of half a lemon.

Stir in raw honey or maple syrup to taste, and drink in one go.

SwheatgrASs Smoothie

Swheat BerRY BeET Smo0thie

Antioxidant-rich mid-afternoon energy boost

Oxygenate and purify, pre-workout, to get your blood flowing

Blend together:

Blend together:

1 cup pineapple/kiwi juice 1–2 frozen Swheatgrass pucks 1 handful spinach ¾ cup frozen peaches or mangoes 1 tbsp coconut or mango sorbet

¹/³ cup beet juice ½ cup pineapple/kiwi juice 2 Swheatgrass pucks 3 tbsp coconut sorbet ¾ cup frozen mixed berries

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

GOOD

Fitness

Rebuilding the Post-Baby Belly

BY RACHEL DOELL | STEPH SCHULZ PHOTOGRAPHY

Regaining your strength after carrying a little one in your belly can seem like an overwhelming task after the high of a sweet-smelling newborn wears off.

Y

our days and nights are filled with constant feedings, you are now on the schedule of someone who can’t speak, and life can seem overwhelming at times. How in the world could someone ever add a workout into this mix? The crazy thing is… you can!

I do live life in the fast lane of motherhood and work. Although I try to bring as much balance to my life as possible, the reality is that life with little people is busy and making sure we make time for our personal health is such an important piece of motherhood. By adding just 10 minutes of movement a day, we reduce stress, increase strength, and help our bodies produce the healthy hormones we need to fight off conditions like anxiety.

So let’s start with the belly! Toning and tightening up the core after baby is possible, and doing crazy ab movements is not necessary! These movements are simple,

①

PLANK

or modified plank on knees

Keep hands under shoulders, core tight, breathe, and hold.

Form reminders: 1. Hands under shoulders, 2. Hips in line with shoulders, 3. Core tight (don’t let your lower back sway)

can be done while your baby plays next to you, and protect the belly if you have had abdominal separation (diastasis recti).

Things to be aware of If you are feeling pain in the lower back, make sure you are engaging the core and not allowing the lower back to sway (or drop) in positions like plank.

When in positions such as those used with leg lifts or arm pumps, make sure the muscles in your belly stay flattened “across” your abdominal wall. It is so important that we avoid bulging of the muscles, which puts pressure on the lower spine!

⑥

ISOMETRIC AB HOLD with hands around ankles

Bring your upper back off the floor to hold a crunch position. Breathing is super important here, so as you press your legs out into the resistance of the band (splits action), breathe out of your nose and in as you bring the legs back with control.

Form reminders: 1. Shoulders relaxed, 2. Belly flat (no bulging), 3. Legs straight

Breathe! Breathe in through the nose and exhale through the mouth as you perform each movement. Try to do it so loudly that you can hear yourself! This way, you know you’re not holding your breath. Muscles need oxygen.

RACHEL DOELL is an instructor, personal trainer, mother, and wife who loves health and fitness. Her fitness company, Daily Routine Fitness, features simple ways to fit living a healthy life into your everyday routine. dailyroutinefitness.com | 28 | July/August 2017

dailyroutinefitness

③ ②

ARM PUMPS

with ball between knees

Pump arms slowly to the floor.

Form reminders: 1. Ribs pressing down toward navel, 2. Belly flat, 3. Shoulders relaxed

OBLIQUE TWIST

arm crosses under opposite leg

Lift one heel off the floor at a time (both if you are advanced). Twist through your obliques and slide your hand under the opposite leg lifted.

Form reminders: 1. Ribs pressing down toward navel, 2. Belly flat, 3. Shoulders relaxed

DAILY ROUTINE FITNESS

Post-Baby Ab Workout Hold each movement for 30–60 seconds depending on your fitness level. Repeat movements 3–4 times.

⑤

PLANK INTO PIKE with sliders or little cloths

Keep hands under shoulders, core tight, and slowly bring hips up toward shoulders. Slowly lower your hips back down to starting plank position, and repeat.

Form reminders: 1. Hands under shoulders, 2. Hips in line with shoulders, 3. Core tight (don’t let your lower back sway)

④

KNEE TO ELBOW

with sliders or little cloths

Slowly bring one knee at a time toward an elbow. With control and a tight core, go back to starting position and repeat.

Form reminders: 1. Hands under shoulders, 2. Hips in line with shoulders, 3. Core tight (don’t let your lower back sway)

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

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GOOD STUFF IN-STORE FRIDGE

Wildwood Sprouted Tofu

PANTRY

This isn’t your ordinary tofu— it’s sprouted. Which means the soybeans were sprouted before the fermentation process, making it more nutritious and easier to digest.

Truly Turmeric Paste Ditch the powder and get the whole root instead! Truly Turmeric is delicious, healthy, and easy to use. Just add a spoonful of paste to any recipe and taste the magic. Add it to everything— even use in your smoothies.

FRIDGE

Field Roast Burger These vegan burger patties are raising the bar—formed by hand with a mix of barely, fresh carrots, and celery. Add it to your salad if you’re looking for extra protein or enjoy a big juicy classic burger—built the way you like it.

DAIRY

Ripple Milk Ripple is made from the wholesome and humble yellow pea. Peas are an excellent source of protein. This is one of the only milk alternatives that has protein—8 grams of protein! Not only does it taste great, it has the coolest packaging. The chocolate milk tastes better than the real stuff. Don’t believe us, give it a try.

IN OUR BISTRO

Salmon, Seaweed & Ramen Salad

FREEZER

Fiasco Gelato & Sorbetto Getting the best quality ingredients they can get their hands on is what this ice cream company is all about.

Fruit from places who care, nuts from the homeland of gelato, milk from their own backyard, sugar from a cane, and nothing GMO. Gourmet flavours, small batch goodness.

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 $49,120.94

Strawberry Rhubarb Galette Quinoa Currant Cookie

The Good Life CON TRIB UTO RS Creative Director

Freelance Writer

Editor

Marketing Director

Janna Payne

Julie Prescott

Marilyn Fransen

Debbie Collins

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STORE LOCATIONS Kamloops 1350 Summit Drive 250.314.9560

Kelowna 1876 Cooper Road 250.762.8636

Langley 19880 Langley Bypass 778.278.1300

Penticton COMING 1770 Main Street SOON 250.493.2855 2210 Main Street 250.492.7763

Vernon 3400 30th Avenue 250.260.1117

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3480 Carrington Road 250.707.3935

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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