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THE Live well. Live organic.




Cooking with





Vij 18









6 Cooking With Vij




8 Get to Know Natural Factors 10 Hot Detox 15 The Sneezing Season

By: Dr. Shelby Entner, nd

24 Make Your Vision Board

By: Vanessa Jahnke



28 Small Muscle Group Training for Big Benefits

By: Rachel Doell



10 Hot Detox

Recipes: Carrot Cake Bars

Hulk Flourless Pancakes



Recipe: Homemade Chicken Broth

Bone Broth

18 Better-Than-Takeout Grocery Store Dinners

By: Tori Wesszer

20 Dieting? Try This Instead

By: Lisa Kilgour, rhn

22 Protein Primer


By: Dr. Bronwyn Hill



26 Microbeads by the Millions

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


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



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Feed Your Way to a Whole New You SPEAKER: Dr. Miranda PARTNER: Botanica


Lorna Vanderhaeghe

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Your Gut: The Foundation of Health



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The Hot Detox



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5, 2017 FEBRUARY 2–1

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


4 | March/April 2017

5 lb bag



BC Potatoes

Red or Yukon Gold




SUPPLEMENT SMARTPRENATAL Lorna Vanderhaeghe Lorna Vanderhaeghe SMARTPrenatal is a complete prenatal with vitamin and mineral supplements and quick absorbing active coenzyme B vitamins, non-constipating iron, and ginger to control nausea. It is perfect for use during conception, pregnancy, and breastfeeding. Made in Burnaby.

EAT ALMOND MILK Califia Farms Ultra-creamy almond milk goodness is created by taking raw, blanched almonds and grinding them down to a fine meal, hydrating the meal with water, and then pressing the liquid. It’s delicious.

Made locally in Coldstream, BC, natural and organic Pain Be Gone with Arnica provides relief and a cooling effect on achy, sore muscles. Got the sniffles? Rub on your chest, neck, and temples to aid in congestion relief. As an added bonus, rub on your tired, swollen feet and relax. Made with organic aloe vera gel, organic herbal carrier oils, and 100% therapeutic grade essential oils. Non GMO. Not tested on animals.


READ HOT DETOX by Julie Daniluk Spark your digestion, safely cleanse your body, and speed up healing! Hot Detox unifies soothing cooking techniques, scientific rigour, and Eastern food wisdom to create a revolutionary breakthrough in how you can fire up your digestive power and cleanse and heal your body. Hot Detox is the sanest and smartest way to cleanse, with easy-tofollow 3-, 10-, and 21-day plans, proven techniques for crushing cravings, and over 140 delicious and easy-toprepare recipes you’ll want to enjoy every day!

Is it possible to live completely waste free? In this multi-award winning, festival favourite, partners Jen and Grant go head to head in a competition to see who can swear off consumerism and produce the least garbage. Their light-hearted competition is set against a darker examination of the problem of waste. Even as Grant and Jen start to garner interest in their project, they struggle to find meaning in their minuscule influence on the large-scale environmental impacts of our “throw-away society”. Captivating interviews with renowned artist Chris Jordan and TED Lecturer Captain Charles Moore make this film a fun and inspiring call to individual action that speaks to crowds of all ages. the good life  The Magazine of Nature’s Fare Markets  |  5



Cooking with Vij On January 25, our White Rock store was abuzz as celebrity chef Vikram Vij dazzled us with his stories and cooking skills, and graciously signed copies of his cookbooks.


n award-winning chef who became a Canadian household name as a Dragon on CBC’s Dragons’ Den, Vikram is hailed globally—with his partner Meeru Dhalwala—as creator of one of the world’s finest Indian dining experiences. Anchored by Vij’s and Vij’s Rangoli restaurants (in Vancouver), their empire now includes cooked-by-hand packaged meals Vij’s Inspired Indian Cuisine, Vij’s Railway

6 | March/April 2017

Express food truck, and My Shanti restaurant in South Surrey, as well as three popular cookbooks: Vij’s: Elegant & Inspired Indian Cuisine, Vij’s at Home: Relax, Honey and Vij’s Indian: Our Stories, Spices and Cherished Recipes.

He and Meeru also inspired the creation of Vij’s Kitchen, a state-of-the-art culinary learning facility at the University of British Columbia, dedicated to teaching future chefs and nutritionists about ethnic food and cuisine.

Vikram continues his long involvement with the Chef’s Table Society of British Columbia, FarmFolk CityFolk organization, Ocean Wise sustainable seafood program, UBC Farm fundraisers, and the Green Table Society.

And oh, the aromas as those spices popped and sizzled in the pan! Here is the recipe for the delicious Chicken and Local Vegetable Curry he prepared for his enthusiastic audience. 

Chicken and Local Vegetable Curry

From Vij’s Indian: Our Stories, Spices and Cherished Recipes by Meeru Dhalwala & Vikram Vij ½ cup

cooking oil

3 tbsp

finely chopped garlic (9 to 10 medium cloves)

12 oz

fresh tomatoes (4 to 5 medium), roughly chopped

1½ tbsp

ground cumin

½ tbsp


1 tsp


1 tsp

ground cayenne pepper

1 tsp

ground fenugreek seeds

12 oz

turnip, peeled and chopped into 1" squares

12 oz

green beans, chopped into ¾- to 1" pieces

4 oz

green leaves (e.g., kale or mustard), stems discarded if need be, chopped

½ tbsp

dried green fenugreek leaves

Photo: Aaron Aubrey

12 oz–1 lb skinless, boneless chicken thighs, cut into 2" pieces Heat ¼ cup of the oil in a medium-large pot on medium-high heat for 1 minute. Add the garlic and sauté for 2 minutes, or until golden. Stir in the tomatoes; add the cumin, salt, turmeric, cayenne, and fenugreek seeds. Sauté, stirring frequently, for 4 to 5 minutes, or until the oil glistens on top of the spice mixture. Reduce the heat to medium; add the turnips, stir and cover. After 4 minutes, add the green beans, stir and continue cooking, uncovered, for 3 to 4 minutes. Stir in the green leaves, and cook for 2 minutes. Add the fenugreek leaves, and turn off the heat. In a medium, heavy-bottomed frying pan, heat the remaining ¼ cup of oil on high heat for 1 minute. Add the chicken and cook, stirring gently, for 3 minutes, or until slightly browned. Reduce the heat to medium-low, cover, and cook for another 7 minutes. Remove the lid, and gently poke a thigh with the tip of a knife to ensure that it is cooked completely—there should be no pink in the centre. If it is not done, cover and cook for another 2 to 3 minutes—but be careful not to overcook the chicken. Stir the chicken, and all of its juices, into the pot of vegetables. To Serve Heat the chicken and vegetables, uncovered, on medium-high heat for 2 to 4 minutes, stirring regularly. Transfer the chicken curry to a large casserole dish, and serve family style. the good life  The Magazine of Nature’s Fare Markets  |  7



Get to Know Natural Factors

We’ve been getting to know our food better in recent years. We want to know that it was grown in a way that’s good for us, farmers, and the environment. That our kale was tended by people who care about the earth, not just the bottom line. That our strawberries’ nutrients fulfill the promise of their ruby colour. And our nutrients in the form of vitamin, mineral, and herbal supplements? Yes, we want to get to know those, too.


fter all, whole foods aren’t just a dinner table trend. Today’s nutritional supplements are capturing the benefits of whole foods—such as Natural Factors’ Whole Earth & Sea line, with offerings from multivitamins to bone-health formulas, and more. Like that heirloom tomato from your local farmers’ market, whole food-based supplements bring you the best of what nature has to offer, plus the benefits of locally grown goods.

Whole foods vs. isolated nutrients The best way to get nutrients is from whole foods. Plants provide a broad spectrum of nutrients—vitamins, minerals, enzymes, phytonutrients—and the whole truly is greater than the sum of its parts. Research suggests that whole, raw food nutrients provide a valuable synergy that allows key vitamins and minerals to work more effectively together, and makes them more bioavailable.

Growing organic herbs, fruits, and veggies for whole food supplements makes perfect sense.

8 | March/April 2017

Arguably, this means we’ll fill our plates with fresh fruits and veggies three times a day, every day. If you’ve figured out how to have fresh, home-cooked meals while juggling work, kids, exercise, and if you’re lucky, a social life, call us. Really—you’ve stumbled upon the secret of life, and we want in. For the rest of us, whole food supplements like Whole Earth & Sea can take a little pressure off.

It’s all about soil Organic farmers often joke that they grow healthy soil—veggies are just a happy side effect. Like all good jokes, there’s truth in it. After decades of mismanaged soil thanks to chemical agriculture, certified organic farmers are experiencing a renaissance. Healthy organic soil contains all the vital nutrients plants need to thrive, and results in higher levels of key antioxidants, vitamins, and minerals. Growing organic herbs, fruits, and veggies for whole food supplements makes perfect sense, according to Jan Slama, Natural Factors Research Scientist in Kelowna: “The purpose is to control the quality of our products from the ground up.” Jan is speaking of Factors Farms, a certified organic farm in BC’s fertile Okanagan Valley where many Whole Earth & Sea ingredients are sourced. At Factors Farms spring seeds are being sown for another season of locally grown herbs and supplements. Twenty five years of organic, nonGMO farming have taught these farmers what it means to grow high-quality ingredients. Soon the fields will be bursting with colourful echinacea, vibrant greens, and antioxidant-rich berries. Fertilized only with compost and nitrogen-rich sea plants and cared for by hand, the plants are harvested at their peak and raw processed, preserving those delicate antioxidants.

Local does it better Those green fields could be almost anywhere on the planet, but for Jan and the Natural Factors team, growing at home is important. You can find Natural Factors across North America, but they’re your friendly neighbour. That’s important to Jan, who says “Canadians want local, organic herbals they can trust.” For many, that means food and supplements grown here in our backyard, with all the benefits of locally produced goods: a boost for the local economy, jobs, sustainability, and healthier communities. If you’ve made room on your plate for local whole foods, be sure to make room in your medicine cabinet too. After all, life’s a healthy feast—enjoy it whole! the good life  The Magazine of Nature’s Fare Markets  |  9




In January, popular nutritionist Julie Daniluk launched her new Hot Detox book to embrace the ancient wisdom of India and China. Her easy 21-day plan includes nutritious, affordable, and anti-inflammatory detox foods, over 100 omnivore and vegan recipes, and yoga-inspired heat therapy techniques to ease body pain and increase flexibility. We were lucky to catch Julie as she prepped for a 50-city book tour, to talk about her newest release.

10 | March/April 2017

Why did you write this book? I noticed that many people want to cleanse in the New Year, using cold smoothies and raw salads. But that’s so counter-intuitive: when it’s cold outside, we need to eat energetically warming foods. So I looked to the best of ancient eastern wisdom and western science for guidance and inspiration, and created a plan for people to cleanse in comfort.


Hot Detox is a revolutionary breakthrough in how you can fire up your digestive power and cleanse and heal your body. Find out about Julie's new book on pg. 5

You’ve looked to these ancient traditions for your own food-related issues, haven’t you? Yes, years ago I had post-infectious colitis, which left me horrendously sick, and the traditional Chinese medicine food theory of eating warming foods to heal my spleen chi was a quantum leap in my recovery. The spleen rules the strength of our digestion. This made so much sense to me, for people who want to detox, to heal their digestive systems—particularly during our cold Canadian winters.

You’ve been testing this for a while. What results are you seeing? Oh, the feedback’s been fantastic! People report an average 8 lb. weight loss, reduced joint pain and headaches, balanced hormones, better digestion, and clearer, brighter skin. They also talk about improved mood, a greater capacity to cope with stress, and lifting of brain fog.


medjool dates, pitted, or 10 honey dates if medjool are unavailable

1 cup

filtered water, for soaking the dates

2 cups raw hazelnuts or pecans 1 cup

raw sunflower seeds or hemp hearts

4 cups grated carrots, divided

Carrot Cake Bars

1 cup

diced apple

1 cup

chopped zucchini

½ tsp pink rock or gray sea salt ¾ cup whole flaxseeds (to make 1 cup ground flaxseeds) 1 cup

dried cranberries (sweetened with apple juice) or organic raisins

¼ cup unsweetened dried shredded coconut

So what about people who love their cleansing juices and smoothies?

1 tbsp ground cinnamon 1 tsp

ground nutmeg

You can still have all those healthy greens you love—just don’t eat them raw, straight out of the fridge. Warm them gently into a soup or stir fry. And warmed fruit, like peaches and cherries, is so soothing, so balancing for your system.

2 tsp

ground ginger

Don’t you lose some of the nutritional value when you cook food? It’s a radical change for people who’ve been focused on the power of enzymes by eating raw, but we need to rethink that. Science tells us we get more nutrition by cooking (not overcooking) our food. It opens up the plant cellulose, making food easier to digest, and improves access to water-soluble vitamins like B and C.

¼ tsp ground cloves 1 Soak dates in water for 30 minutes. 2 Place the nuts and sunflower seeds or hemp hearts in a food processor, and process until finely chopped. Drain the dates and add them to the food processor along with 2 cups of the carrots and the apple, zucchini, and salt. Process until you get a purée, about 1 minute. Transfer to a large mixing bowl. 3 Using a clean spice or coffee grinder, grind the flaxseeds finely. If you don’t have a grinder, use preground seeds. 4 To the nut and carrot mixture, fold in the ground flax, the rest of the carrots, and the cranberries, coconut, and spices. Stir until you have the consistency of cookie batter. 5 Preheat the oven or dehydrator to 150°F. On a parchment-lined rimmed baking sheet, spread batter evenly to form a 1/4-inch-thick rectangle. 6 Dehydrate for 2 hours. Invert the pan onto a cutting board, and remove the parchment paper. Cut into 4-by-2-inch bars. Return bars to lined baking sheet and place pan back in the dehydrator or oven for about 4 more hours or until the bars are as firm as a moist cake. Makes 18 bars the good life  The Magazine of Nature’s Fare Markets  |  11

Oil helps us to absorb the fat-soluble vitamins better, and spices potentiate the antioxidants in the food. I say to people: Don’t believe me—just suspend your disbelief long enough to try it. Cook your food this way for a solid week, and see how you feel.

Why does mood lift with a Hot Detox? When I delve into the backstories of people’s relationships with food, there’s usually something emotional going on—self-punishment or escape from pain using food as a coping tool. They turn to comfort foods that are full of inflammatory ingredients—like white flour, white sugar, artificial dyes, and MSG—and experience brain fog and anxiety. For many, blood sugar goes so high they actually go into a food coma. I offer wonderful smoothies and soups that are super creamy, comforting, and leave you feeling clean, fresh, and satisfied.

So Hot Detox is about more than healing the body? It’s really about access to a more joyful life. When we heal the digestive system, we produce more serotonin, and a happier, relaxed way of being, which is what people say they really want. It’s about quality of life, being present, and being joyful. 

3 1/3

Hulk Flourless Pancakes

large organic eggs cup organic coconut milk

2 tbsp coconut nectar 1 tbsp pure vanilla extract 1 tsp

raw apple cider vinegar

1 cup

almond flour

1 tsp

ground cinnamon

½ tsp baking soda ¼ tsp pink rock or grey sea salt 2 cups baby spinach 1 tbsp coconut oil (for coating the skillet) optional booster 1 tsp

Hawaiian spirulina powder

blueberry sauce (optional) 2 cups wild blueberries, fresh or frozen 2 tbsp coconut nectar

1 Place the eggs, coconut milk, coconut nectar, vanilla, and vinegar in a blender (preferably a high-powered one). Then add the almond flour, cinnamon, baking soda, salt, and spirulina powder if using. 2 Blend on medium speed for 30 seconds, until well combined. 3 Use a spatula to scrape down the sides of the blender. Add the spinach and blend on high speed until the spinach leaves are completely incorporated and the batter is smooth. Set aside. 4 Make the blueberry sauce, if desired. In a saucepan over medium heat, combine the blueberries and coconut nectar, then cook, stirring frequently as the berries heat up and start to break down. Using the back side of a spoon, gently squash some of the blueberries. Cook for 4 to 5 minutes or until the sauce has become syrup-like, with a few berries still intact. Remove from the heat and set aside. 5 Heat a skillet or griddle on medium-high, and coat with coconut oil. Spoon the batter onto the skillet, keeping your pancakes approximately 3 inches in diameter. (They’re much easier to flip when small.) Let cook for 2 to 3 minutes on one side, then flip and cook for an additional 1 to 2 minutes. 6 Serve immediately, with the blueberry sauce if you made it. Makes 9 pancakes

Recipes from Hot Detox by Julie Daniluk, R.H.N. ©2016. Photographs © Shannon J. Ross. Published by HarperCollins Publishers Ltd. All rights reserved.

12 | March/April 2017

If you want to make a savoury pancake, leave out the coconut sweetener in the batter.


The Healthy pH Lemonade Moring Rise & Shine is a unique, great-tasting Body pH Balancer. Taken on an empty stomach, this mineral-enhanced, all-natural lemon & aloe drink gently balances internal body pH and promotes an alkaline environment. Maintaining a balanced internal pH can improve immune health, reduce inflammation, prevent degenerative disease and promote bone health. Lemon juice naturally cleanses the gastro-intestinal tract and reduces the risk of kidney stone formation and oxalate deposits.

• Gluten & GMO FREE • Tasty warm or cold • Vegan & Dairy Free • pH Balance • Cleanses & Energizes • Alkalizing Minerals & Lemon • Builds Bone & Muscle

Daily use of Morning Rise & Shine detoxifies and rejuvenates cells and organs. It also effectively increases energy levels, boosts athletic endurance and builds muscle, and improves mental acuity.

Alkaline • Cleanse • Energize


Smart Hormone Solutions Lorna Vanderhaeghe, Canada’s leading women’s natural health expert

Stop Hot Flashes and Night Sweats MENOsmart plus contains 300mg of sage to ensure rapid reduction of night sweats and hot flashes. Along with the right type and dose of sage, MENOsmart plus also contains black cohosh, dong quai, gamma oryzanol, vitex and hesperidin to provide relief of menopausal symptoms fast. Black cohosh is so safe that it has been used in women with estrogen receptor positive breast cancer who are taking the drug Tamoxifen.

Balance Hormones Fast and Stop Acne Breakouts Breakouts, pimples or zits are a sign of hormonal imbalances. In women, hormonal acne occurs mid cycle and clears for a few days only to reappear again. Women with hormonal acne secrete testosterone in excessively high amounts causing acne. Hormonal acne is not just a teenage problem. Hormonal acne is also very common during the perimenopause years.

Vitex helps to enhance progesterone levels and reduces male facial hair growth in menopausal women. If you are on hormone replacement therapy (HRT) and still get hot flashes and night sweats, take MENOsmart plus along with your HRT to ensure that you never have to suffer again. Use MENOsmart plus along with SLEEPsmart for deep, restful sleep.

ESTROsmart solves hormonal acne by balancing hormones naturally. Four capsules of ESTROsmart will eliminate hormonal acne within 2 full menstrual cycles. ESTROsmart not only clears acne but makes periods effortless, controls endometriosis, PCOS, breast and ovarian cysts and much more.

Reverse Low Thyroid and Stop Weight Gain, Constipation and More

Conquer Stress, Improve Sleep and Boost Energy Chronic stress negatively affects the adrenal glands causing adrenal exhaustion. And if your adrenals are tired you just can’t handle stress, you develop belly fat, weight gain, you fall asleep fine but wake up several hours later and can’t fall back to sleep until 4 am and you need coffee to keep you going. In women, the adrenals are the back-up hormone system making estrogen, progesterone, DHEA and testosterone. Women who have good functioning adrenals have virtually no menopause symptoms. ADRENAsmart helps reverse adrenal exhaustion fast and helps you deal with life’s stressors. Men with tired adrenals develop a beer belly and breasts. ADRENAsmart is for both men and women.

Low thyroid affects 26% of Canadians. Get a Thyroid Stimulating Hormone (TSH) test but ask your doctor for the result. A normal range for the TSH blood test is 0.5 to 5.5. Your doctor will only diagnose you with low thyroid if your TSH level is over 5.5. But research shows that you will have symptoms when your TSH is above 2.0. If you have a TSH level higher than 2.0 and have the classic symptoms of low thyroid (weight gain and stubborn weight loss, cold hands and feet, dry skin, hair loss, constipation, low mood, no sex drive and irritability), then you need THYROsmart. THYROsmart contains nutrients that support optimal thyroid health. Low thyroid makes you feel like you are pushing yourself through the day. THYROsmart is safe, effective and works fast to optimize thyroid health.


The Sneezing Season


BY DR. SHELBY ENTNER, nd deals with and can decrease the overall sensitivity to pollens.


is the season to be sneezing! With the warm days of spring come the beginning of grasses and pollens that can cause some to dread the sunny days and new plant growth. Commonly referred to as “hay fever,” the symptoms associated with the season are varied. The upper respiratory tract often becomes irritated and causes the majority of symptoms that people experience. Most people suffer from some degree of sneezing, watery eyes, chronic nasal discharge, cough, itchy throat, and sinus headaches. In general, your head feels full and heavy and you just can’t stop blowing your nose! Having allergies may signal a weakened immune system. Most people view the allergen (dust, pollen) as being the cause of the problem but it is often just the catalyst that

triggers the allergic person’s body to react. Rather than treating the symptom (the hay fever) we address the cause of the reaction (lowered immunity) by strengthening and enhancing the immune system. Although effective at treating the symptoms, conventional medicines such as decongestants, allergy shots, and antihistamines often become habit forming and have many adverse effects. Natural medicine works at improving the overall health of the individual so that the season isn’t such a struggle. Enhancing your overall immunity is always beneficial when dealing with a chronic health concern. Minimizing toxic input (refined sugar, caffeine, tobacco, alcohol, and exposures to solvents and chemicals) will improve the general functioning of the immune system. Avoiding food allergens lowers the allergic load that an individual

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.

Seasonal supplementation can also be very effective to enhance the immune system’s responses to pollen and grasses. High doses of vitamin C, vitamin B5, and zinc decrease the histamine response and are powerful anti-inflammatory agents. Medicines derived from foods such as pineapple (bromelain), papaya (papain), and tumeric (quercetin) can also help support the immune system’s sensitivity. The agents of inflammation in the body (cytokines, leukotrienes) are derived largely from arachidonic acid which is most commonly found in red meat. Eliminating or cutting back on red meat can be very beneficial if you are prone to hay fever or allergies. Eating fish and supplementing your diet with omega-3 fats will also decrease the overall inflammation in the body.

Most people view the allergen (dust, pollen) as being the cause of the problem but it is often just the catalyst that triggers the allergic person’s body to react. Breathe easy this spring! Improving and rebuilding overall immune function will decrease your sensitivities to those pretty flowers and green grasses. Using natural medicines can help you to enjoy the season and help prevent future illnesses throughout the year. the good life  The Magazine of Nature’s Fare Markets  |  15




Bone Broth


aking broth and stock has become a forgotten art in most home kitchens nowadays. The norm is to just buy liquid or powdered stock to use in your soups, stews, and other dishes. But no artificial product can truly take the place, in both flavour and nutritional value, of a stock that has been made at home the traditional way.

some mirepoix (carrots, celery, and onions) as well as a few other aromatics, such as thyme, parsley, garlic, bay leaves, and peppercorns. As well, add a touch of acidity, be it apple cider vinegar or lemons. There are a ton of other things that can be added for flavour. If you love mushrooms, add some to give it an earthier tone, or maybe you like it a bit spicy so a touch of jalapeño might be up your alley.

When you’re ready to dive in and start making your own stock, the most important ingredient is of course the bones. You want to make sure that when looking for bones, you are using the freshest organic or natural bones you can find. Bones from any animal can be used in stock, whether it’s chicken, beef, wild game, or even fish. Each type of bone will be treated a bit differently. For the sake of this article, we will talk about beef and chicken broth.

When choosing bones, you want to choose a locally sourced organic bone. For beef broth, I always choose a smaller bone that

The base of any stock is going to have the same ingredients, and then the cooking time will vary. You will always want to add 16 | March/April 2017

includes some of the knuckles. These seem to be higher in flavour and gelatin so you end up with a richer, thicker stock. When it comes to chicken, I purchase a couple of whole chickens and debone them myself. This may seem intimidating, but it is super simple. This link will walk you through the process: Once you have deboned the chicken, now you have bones for your broth as well as legs for soup, breasts for grilling, and wings for a late night snack. 

Broths of any type are really the “bread and butter” of any kitchen. They are just used in so many different things; they are vital in any kitchen. The kitchen would be a boring and flavourless place without them. 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.

Homemade Chicken Broth bones from 2 to 3 chickens 1 cup

celery, roughly chopped

1 cup

onions, roughly chopped

½ cup

carrots, roughly chopped


lemon, cut in half


bay leaves

1 tbsp

whole peppercorns

2–3 sprigs thyme 2–3 sprigs parsley 2–3 cloves garlic, crushed 8–10 litres water 1. Place your bones on a sheet pan and roast them at 400°F until browned and crisp, about 15–20 min.

5. Strain the stock using a fine sieve and reserve the liquid for use. The simmered bones and vegetables can be discarded.

2. Once the bones are roasted, place in a large pot with all other ingredients and fill with water. You will want to use the biggest pot you have. During cooking you will lose some water to evaporation.


3. Bring to a boil, and then reduce the heat to a light simmer. Over-boiling the broth will result in a cloudy broth, with lots of particulates in it, which you want to avoid. 4. Simmer the broth for anywhere from 8 to 12 hours, or until the bones are easily breakable to the touch. The rule of any stock is the longer the better.

1. After straining the stock, I like to put it back into a clean pot, bring it back to a simmer, and season lightly with salt to accentuate the flavour. 2. Before using the broth in a soup, stew, or just on its own as a hot beverage, I leave it in a container overnight. This lets any fats separate and become firm at the top. Once it has been cooled and the fat has settled, it is easier to remove from the broth.

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



Better-Than-Takeout Grocery Store Dinners BY TORI WESSZER

I’m a planner. But even the most organized people (including yours truly) have days when dinner sneaks up and a big fat nothing is on the menu! Ugh, the panic!


nstead of reaching for the takeout menu, why not hit the grocery store for some quick ingredients that you can throw together faster than the delivery guy can get to your door? I’ve rounded up ten of my favourite go-to quick meals found at Nature’s Fare Markets. I appreciate that they truly care about the products they put on their shelves, and strive to provide local, organic, and healthier options wherever possible. It makes navigating the shelves much simpler when you’re in a rush! If you are really pressed for time, their deli section is stocked with ready-made options to grab and go, that are all great choices. I often stop in for lunch when running around town and am never disappointed. Frozen foods have earned a bad reputation (many well-deserved), but some frozen foods are in fact super healthy and great to keep on-hand! Our freezer, fridge, and pantry are always stocked with a few staples to set us up for success. 

STOCK UP Top 5 Items


frozen veggies (not in a sauce)


frozen veggie burgers


frozen individually wrapped fish


whole wheat tortillas, buns, and pitas


frozen chicken thighs or vegan meat alternatives

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 | March/April 2017

Top 5 Items


canned beans (best to buy the type that have no BPA in the lining)


dried falafel mix


brown rice and pasta


Top 5 Items


extra firm tofu (has a long shelf life and is so versatile!)


bagged washed greens




canned diced tomatoes and prepared tomato sauce

tomatoes and red peppers



good-quality salad dressing and salsa

Website: Instagram: fraichenutrition



Mix boxed falafel mixture with water and fry the formed balls in vegetable oil. Serve in a warmed whole wheat pita or naan bread with lettuce, tomato, hummus, and tzatziki.

Breakfast for Dinner Scramble eggs or tofu with your favourite veggies and serve with whole-grain toast.

Thai Lettuce Wraps  Spinach Pasta Bake

Sauté some vegan sausage or chicken in a pan (or you can use Veggie Ground) and toss with cooked pasta (preferably whole wheat), low-sodium prepared tomato sauce, and a few handfuls of fresh spinach, sprinkle with a bit of grated cheese, and bake at 400°F until lightly browned.

Sauté ground turkey or firm tofu cubes with a little hoisin sauce, toss into a lettuce leaf, add shredded carrots, sliced scallions, and top with chopped peanuts.

 Indian Curry

Bean Burritos with Southwest Salad Serve the heated frozen burrito (Nature’s Fare sells the healthier kind) with some prepared salsa and toss together the salad by combining cooked corn, a can of rinsed black beans, chopped cilantro, diced tomato, 1 clove of crushed garlic, olive or avocado oil, lime juice, jalapeño (if desired), and a pinch of salt.

Fajitas or Fish Stick Tacos

 California Veggie Burger

Top steamed rice with tofu or chicken cooked in a bottled curry sauce, top with a heap of cilantro, and serve with green beans, peas, or a side salad.

Sauté the veggie burger in oil on both sides (about 5 min. total), place on a toasted bun and top with sliced avocado, tomato, red onion, and a handful of cilantro.

Sauté strips of sweet onion, red pepper, and tofu or chicken with a packaged fajita spice and top with plain Greek yogurt, wrapped in a whole wheat tortilla. You can also try making fish tacos from the healthier fish sticks in the frozen section and top them with cilantro, lime, avocado, and diced tomato.

 ‘Doctored’ Frozen Pizza

Take a frozen pizza (Daiya makes a great vegan version, try the spinach and mushroom!), add extra veggies like diced tomato, spinach, and mushrooms (you may want to sprinkle a tiny bit more cheese on top), bake, and serve with a mound of fresh arugula on top.

Vegetarian Sloppy Joes Use a canned vegetarian chili to top a whole grain toasted bun and serve with a side salad or veggies and dip.

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



Dieting? Try This Instead BY LISA KILGOUR, rhn

Isn’t change difficult sometimes? As much as we want to make lifestyle changes, old habits are hard to break. So very hard to break. 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 Learn more:

20 | March/April 2017


ometimes it can be hard to admit to my old dietary lifestyle. My diet was filled with processed sugary foods—think sweetened peanut butter, white bread, and sugary cereals. I may have eaten one vegetable a month…if that was a particularly healthy month. Today my diet is healthy and chock full of all of those wholesome fruits and veggies you’d expect in a nutritionist’s diet. This giant change took some time, but not a lot of effort. Really, it wasn’t as difficult as it sounds. I just gave myself a lot of time to make these changes. I’m talking years. Six years to be exact. And over the years I’ve looked at countless ways to make dietary changes easier. Some tend to work really well and some don’t work at all. For the record, counting anything (calories or carbs) doesn’t work in the long run. Well, it might work at times, but it’s rarely permanent and only works if you possess an enormous pile of willpower.

All you have to do is to sit down, chew, taste, and ENJOY the food you’re eating.

EAT Mindfully You’ll find a variety of ways to eat mindfully. They all work, so choose the one that feels best for you and your lifestyle. Here’s mine:

1. When snacking, start with a few simple questions: Do I REALLY want to eat this food? If yes, do I really want to change what I’m doing to sit and enjoy this food?

If you’ve answered yes to both questions, then enjoy whatever food you’d like to eat. These questions also remove any feelings of resentment, like “I can’t eat that cookie, I’m on a diet,” or “I really shouldn’t eat that.” The “can’ts” and “shouldn’ts” drive huge food cravings. Those food thoughts tempt you until you finally give in. Once you choose no to either question, those cravings disappear like magic. Poof!

2. Sit down, relax, and take a deep breath. You’re either stressed or you’re digesting. Spend a minute to relax so your digestive system turns on.

Mindful Eating The one sure-fire way to change your diet is a method that is both the easiest and the hardest technique you could ever try. It’s easy because it doesn’t involve any specific dietary changes; eat exactly what you’d like and you’ll automatically start to gravitate toward healthier choices. It’s intensely difficult because it changes how you eat your food. But man, does it ever work. Unbelievably so. All you have to do is to sit down, chew, taste, and enjoy the food you’re eating. Sounds simple, right? Think about the last time you slowly ate and enjoyed the food you’ve chosen. Have you enjoyed a meal this week? This month? Or even this year? If you’re already eating mindfully, wonderful! Keep it up! But for many of you it’ll be difficult to think of the last time you mindfully ate a meal. 

3. Take a bite, put your fork down, taste it, and ENJOY. Repeat. Putting your fork down automatically slows your eating. Chewing well increases enjoyment and digestion. And you’ll eat less. It’s nearly impossible to overeat when eating slowly and mindfully. The awareness helps you feel full with less, and it’s incredibly boring to overstuff yourself slowly. This really works. Mindful eating has many benefits, and my #1 favourite is this: Healthy food tastes better when eaten slowly, and processed food loses flavour–it was created to be eaten quickly. You’ll find yourself enjoying more healthy whole foods flavoured with aromatic herbs and spices. And you’ll find yourself satisfied quickly (after only a bite or two) when eating processed foods or super sweet cakes and cookies. It works—it’s just a skill that needs to be practiced. Start at one meal a day, and slowly incorporate this skill with all of them. It’s difficult at first but before you know it, you’ll be enjoying every meal slowly and mindfully.

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



Protein 101


rotein, says Dr. Bronwyn, is one of three major macronutrients—with fat and carbohydrates—that we need to consume on a daily basis for optimal health. Made of amino acids—the basic building blocks the body needs to maintain the supply of things like antibodies, hormones, and enzymes to catalyze all kinds of reactions in the body—protein is also a source of calories and cellular energy. It is involved in building our lean body mass (our muscle tissues, skin, hair, nails, and bones), supporting the immune system, and helping to balance our blood sugar, and our moods.

Start every day with a good source of protein. Types of Protein Although dietary protein comes in animal and plant forms, amino acid-wise they are not created equally.

Protein Primer BY DR. BRONWYN HILL

Confused about protein? You’re not alone, so we asked Naturopathic Doctor Bronwyn Hill to help us understand what protein does for our bodies, and how much we need. In addition to a very busy private practice Dr. Bronwyn Hill is the Natural Product Educator for Tallgrass, a Vancouverbased manufacturer and distributor of whole food supplements MegaFood and Botanica. DR. BRONWYN HILL is a passionate foodie who loves shopping from local farmers and markets. Her mission is to instill in her clients a greater awareness of their own health. A member of both the Canadian Association of Naturopathic Doctors, and the Ontario Association of Naturopathic Doctors, Dr. Bronwyn specializes in all things prenatal, pregnancy, and post-partum, and is a naturopathic Doula. 22 | March/April 2017

Animal sources, including dairy, are complete proteins because they contain all the different types of amino acids that we need. Plant sources—nuts and seeds, grains, leafy greens, and vegetables—are often not complete proteins, and so we need to eat a variety, in the right combination, to make sure we get enough.

How much is enough? How much protein we need, says Dr. Bronwyn, depends on our weight and our activity levels. “Generally, adults need about 0.8 grams per kilo of body weight—that’s 54 grams a day for a 150 lb. adult. And since our digestive systems can only deal with so much at once, it’s important to eat some protein at every meal.”



• Proteins are made of amino acids, 22 of which are essential for human health. Of those: Peanut butter 2 tbsp = 7 grams

• 13 can be made by our bodies; • 9 must be delivered to us through our food; and • 7 are “conditionally essential” for children, high performance athletes, and those who are ill. • Protein from animal sources (meat and milk) is ‘complete’ because it contains all nine essential amino acids. • Most vegetable protein is incomplete because it lacks at least one of the nine essential amino acids, so it’s important for vegetarians to eat a variety of protein-rich foods. For example, grains are limited in some amino acids, legumes in others. Some beans—like soybeans—are a complete protein, and others not. Combining rice and beans will create a complete protein. • People who are used to a meat and potatoes diet are surprised to learn that leafy greens—and coconuts—are great sources of protein. • If we carry more lean body mass our muscle tissue is more metabolically active, and we burn more calories when we are sedentary. Protein doesn’t directly burn fat, but it encourages our metabolism to properly store and utilize fat. • Optimal protein intake is essential for women’s health because distinct hormonal changes throughout their lives make it harder to maintain muscle mass. Pregnant and breastfeeding women need to add another 10–15 grams per day, which is very important in building tissue and muscle in a new human.

Broccoli ½ cup = 2 grams

Soybeans 1 cup = 28.5 grams

Kidney/black beans 1 cup = 15.25 grams

Hemp seeds 1 tbsp = 5.3 grams

• People engaged in activities like weightlifting need more protein. Eat 20 grams within an hour of resistance training to encourage muscle-protein synthesis.

Her recommendation is to start every day with a good source of protein to help stabilize and balance blood sugar, and deliver energy throughout the course of the day. This is much better than a high sugar breakfast (like a muffin or cereal with sugar), and particularly important for those with mood and energy concerns. It’s not unusual, she says, to see people who are falling a little short of their daily requirement, so she recommends consulting a professional to make sure you are getting the right amount.

“It’s not easy to look at someone, weight-wise, to determine if they are getting enough—or too much—protein. As an naturopathic doctor, it’s about looking functionally at what’s going on. Deficiency is different for individuals but warning signs can be a mood imbalance, ongoing depression or anxiety, blood sugar sensitivities, or ongoing immune challenges—like someone who gets every bug that goes around. And when protein is overdone, there’s no harm done, short term. But in the long term, it affects the metabolic changes in the body. That’s why it’s really important to have a balance of all three macronutrients—protein, carbs, and fats. 


Under 5 years 1 gram per kg



Pregnant/breastfeeding Add 10–15 grams

Resistance/cross-fit trainer 1.4 grams per kg

Average weight (150 lbs) 0.8 grams per kg

Botanica Perfect Protein™ 1 scoop = 20 grams

Milk 1 cup = 8 grams

Tofu, extra firm ½ cup = 20 grams

Nuts and seeds ¼ cup = 8 grams

Endurance trainer 1.2 grams per kg Cheddar cheese 2 domino-sized pieces = 7 grams

Sources: - sidebar

Chicken breast 90 grams = 10.5 grams

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




family TO


Make Your Vision Board


happy IS A





ou know that saying, “a picture is worth a thousand words”? It couldn’t be more true! Creating a vision board is one of the most powerful visualization tools available. It’s the first step in creating a tangible example of how you want your life to look like in the future; all aspects of your life: personal, professional, spiritual, and emotional. Doesn’t the thought of creating your life get you so excited?

that record-setting weight before even actually doing it physically. The power of the mind!

When we stimulate the region of the brain to perform an action, it’s actually the same region of the brain we use when we are merely visualizing the action. That’s it—easy, right? Now place your completed board in a place where you can see it every day.

Here is the science behind visualization. It is a proven fact that when we stimulate the region of the brain to perform an action, it’s actually the same region of the brain we use when we are merely visualizing the action. Athletes have been using this technique for decades. Studies have proven that athletes who have visually practiced their race in as much detail as possible, including a record-setting time, are more likely to execute it after that “visual practice.” Same goes for weight lifters; they have actually already mentally lifted

Remember, what you focus on expands, so dream big and begin creating a life you love. 


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. 24 | March/April 2017

Build a Board

Have a positive mindset STEP 1:

Get yourself into a positive mindset. My favourite way is to do some exercise first; get those endorphins flowing and clear your mind. You definitely don’t want to be coming from a negative space while you are dreaming of your future. Set the tone, clear away clutter, listen to relaxing music, and get ready to dream big.

Start from scratch


Grab a piece of paper that you can be messy with, start writing down words and goals that come to your mind, and without hesitation, write them down. Any and all goals, write them down. Big. Small. Crazy. Wild. No limits here!


Step back

Once you’ve scribbled down everything that came to your mind in step 2, take a step back and review. Are there any goals you wrote down that seem not as important in hindsight? Did you write down a goal that really wasn’t about you but instead for someone else? If you see anything that really doesn’t excite you, get rid of it! Don’t let it take space from the goals that really set your soul on fire.



Using pictures, articles, words, trinkets, and souvenirs, turn your thoughts and ideas into pictures and stick them to a poster board. Use images that make you happy and make you feel excited! It’s actually the feeling attached to each image that keeps us motivated; while you may think it’s the material item that brings you satisfaction, it’s actually the “feeling” you get from achieving that goal that brings happiness.



The Truth Behind Feminine Care Products

cancer, reproductive problems, neurological issues, obesity, heart disease, and immune disfunction. Rayon, a fibre made from wood pulp, has been associated with Toxic Shock Syndrome (TSS), an illness caused by bacteria connected to tampon use. Doctors at the Mayo Clinic hypothesized that TSS is caused by rayon fibres scratching the walls of the vagina, creating entrances for bacteria to enter the bloodstream.

Sanitary Napkins


ach day, women around the world are having Aunt Flo visit, having their special time of the month, their period… menstruating, however you phrase it. And that means feminine hygiene products like tampons or sanitary napkins are needed. Are all products healthy or are there any negative consequences? What alternatives are available? Currently, feminine hygiene product manufacturers are not required to list ingredients on the packaging, so women don’t know exactly what they are exposing themselves to. There are a number of suspected risks associated with long-term use of feminine hygiene products, including

Most sanitary napkins, or pads, are made from crude oil plastic and chlorine bleached wood pulp. With the average woman using as many as 17,000 sanitary products in her lifetime, a massive amount of plastic is being added to our environment. Pads with features like “odour neutralizers” and “scented” really amount to just more chemicals like adhesives, polyethylene, and polypropylene—all of which are linked to hormone disruption, birth defects, cancer, and infertility. Because the skin around the vagina is extremely vascular, these chemicals have an easy access point into the bloodstream, where they are quickly absorbed into the body.

endometriosis, cervical cancer, breast cancer, and ovarian cancer.

Better Choices

Tampons Most tampons are made from cotton and rayon. Cotton makes up approximately 2.5% of total cropland worldwide, yet uses over 16% of the world’s pesticide supply. What’s even scarier is that the pesticides used on cotton have been named by the World Health Organization as the most hazardous to human health. One in particular, aldicarb, is so lethal that ingesting just a teaspoon would quickly kill an adult. In the US, 94% of cotton grown is genetically modified. The pesticides and insecticides used on cotton are linked to

There are alternative chemical-free feminine hygiene products available. Look for organic cotton tampons, pads with chlorine-free paper wrappers and recyclable packaging, free from artificial fragrances, pesticides, and GMOs, and those consistently testing free from TSS toxins. Another option is a reusable silicone cup worn internally to collect menstrual flow. Silicone is considered a biocompatible material, which is why it has been used in the health care field for years. Every choice matters to your health. Make the right one. 


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




Microbeads by the Millions

According to the United Nations Environment Programme, every square mile of ocean contains an estimated 46,000 pieces of floating plastic.

nd that’s just what you can see. What we can’t see—and often don’t know we are using—are the plastics that wash down our drains into oceans and rivers. These are microbeads—harmful to fish and wildlife, and humans, as we drink water, and eat fish and animals. And they are just part of the growing problem of all plastics in our environment. Nature's Fare Markets have never sold a single product containing microbeads, and are proud of our suppliers who are committed to your health and the planet’s. Here’s why…

What are microbeads? Microbeads are tiny little rounds of plastic added to abrasive cleaners, toothpaste, body wash, lip gloss, nail polish, facial scrub, and some “age-defying” makeup. Just one tube of face wash can contain 330,000 microbeads. They also come from bits of polymer that detach from clothing when washed. Microbeads are buoyant and usually smaller than 5 mm—tiny enough to pass through water filtration systems and sewer systems, and into rivers and oceans—millions and trillions and gazillions of them.

What harm do they do? These plastic microbeads attract and absorb synthetic chemical compounds found in water pollutants, like industrial chemicals, pesticides, motor oil, and flame retardants. Because of the concentration of these chemicals, a microbead can be up to a million times more toxic that the water around it.

26 | March/April 2017

Fish and other marine organisms, and birds, eat these toxin-filled microbeads— and we, in turn, eat them. In other words, microbeads are in our food chain. How do I know if the products I use contain microbeads? Read the label carefully. The following ingredients are all made with plastic in microbead form: • Polyethylene (PE) • Polypropylene (PP) • Polyethylene terephthalate (PET) • Polymethyl methacrylate (PMMA) • Polystyrene (PS) • Nylon (PA)



Plastic and other litter gets trapped in five ocean gyres (whirlpools created by rotating wind and ocean currents). The largest—the North Pacific Gyre, between California and Hawaii—holds an estimated 11

million tons (and growing) of floating plastic. In 2014, about 100,000 kilograms of plastic microbeads in exfoliants and cleansers were imported into Canada, with up to

10,000 more kilograms used domestically in the manufacturing of personal care products.

A 5 Gyres Institute 2014 study of the US

Great Lakes found an average of 43,000

microplastic particles per square kilometre. Near cities, the number jumped to 466,000.

Ontario Streams is furthering this study

in Lake Ontario. So far, plastic fibres and beads have been found in every sample taken. In

some of the 750 mL samples, researchers have counted more than 100 pieces of microplastic or microbeads—which is only plastic that can been seen.

What is being done? Last year, in a unanimous parliamentary vote, our federal government officially listed microbeads as a toxic substance under the Canadian Environmental Protection Act, and proposed forbidding the manufacture and importation of personal care products containing microbeads by the end of 2017, and banning their sale by the end of 2018. This legislation mirrors efforts in the US and Europe. An ongoing Environment Canada review on the dangers from microbeads to wildlife and the environment will determine a federalprovincial action plan.


WHAT CAN I DO? • Read labels and don’t buy products containing the products listed above. • Support companies that carry the ‘Zero Plastic Inside’ logo. • Go natural. Exfoliate with a face cloth or look for natural products with apricot kernels or sugar as an exfoliant. • Urge the Canadian government to ban microbeads and other unnecessary ingredients completely. • Ask your favourite brands to become plastic free.


Five of the 14 companies of the Canadian Cosmetic, Toiletry and Fragrance Association (the heaviest users of microbeads in Canada) have already stopped using them, and the other nine will follow by the end of 2018.  Sources:

Canadian Press

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



Small Muscle Group Training for Big Benefits BY RACHEL DOELL  |  BRITNEY GILL PHOTOGRAPHY

It’s easy to get stuck in the old ideas of pushing and destroying our bodies in workouts to get the results we crave. Many of us look to shed our winter coats this time of year, and are tempted to push our bodies to the breaking point. We are a generation that wants instant gratification instead of waiting for the lasting results that only come with slowing down. I would be lying if I said I haven’t been guilty of this in the past. Even now I struggle with feeling like sweating more and pushing myself to the point of feeling like I’m going to puke will achieve quicker results. But thankfully through strong fitness industry mentors I’ve explored the idea that maybe faster, harder, and more hours at the gym is not the best idea. 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:  |  Instagram: @dailyroutinefitness

28 | March/April 2017


little slower this time…” and “Don’t rush it…” are some of the phrases you’ll hear when you face the adventure of your first Lagree class. A combination of pilates, yoga, and dance strength exercises, Lagree will challenge you at any fitness level. Lagree combines elements of strength, cardio, balance, core, and flexibility in every session to challenge you and keep your body guessing. This is extremely effective on the slow twitch muscle fibres, which are scientifically proven to burn more fat and create lasting results. Lagree uses spring-loaded machines to keep constant tension on the muscles, recruiting more of your muscle fibres and working them to maximum exertion. In short, your muscles will be burning, your core will be screaming, and you will never question again whether a bodyweight workout can really challenge every fibre of your body. If you had told me four years ago that I’d be spending more time with bands attached to my legs than on squat machines or bootcamp classes, I would have thought you were crazy. After all, more sweat leads to better results, right? Wrong! Although weight training and bootcamps are beneficial and I still add them to my workouts, I’ve found my body responds in a more positive way with slow-twitch-muscle-fibretraining-type workouts like Lagree. My love for this type of workout began when Barre was becoming popular in Canada. I saw the difference it was making in my clients’ bodies, posture, and overall health and was instantly drawn to it. I saw firsthand how my clients’ lower backs and pelvic floors were strengthened, and saw them loving the way their bodies felt as they leaned out and weren’t beaten down after a workout. I decided to take Barre to really experience what this small-muscle-group training was all about.

Some of the benefits: • improved flexibility • increased muscle strength and tone, particularly of abdominal muscles, lower back, hips and buttocks (‘core muscles’) • balanced muscular strength on both sides of the body • enhanced muscular control of back and limbs After four years of Barre training and having undertaken Lagree training, I’ve seen my body respond positively. The number one change? I stress less about my workouts yet see more results. Now of course I’m not on the couch eating chips and shaking my head at gym-goers! I still put time and effort into my workouts, but I’ve noticed this puts less stress on my body, physically and emotionally. It’s scientifically proven that weight training and cardio are beneficial for the female body, but can be negative when the workout isn’t right for us. For me, this was definitely the case. After spending years sweating it out and seeing little results, today I allow my body to move slower, allow tension to be the foundation of my strength, and allow grace where needed. I’ve seen my body lean out, my abs heal after three babies, my shoulders relax… the list goes on.

are totally doable at home. My website has links to Barre workouts you can easily do at home to get started. I feel passionate about encouraging you to change your idea of fitness this year. Doing so has led to such positive results in my physical and mental state. Maybe instead of rushing back to the same old workouts that didn’t give the lasting results you wanted or didn’t feel right, you should slow down and allow yourself to discover the strength within your body. I truly believe that if we take the time to listen, our bodies will direct us to what we need and show us what is not serving us. Each year is a mark of something new. Maybe this year it’s just about slowing down, listening to what your body needs, and seeing the change happen. Looking for some at-home Barre workouts? Head to Or if you’re in the Vancouver area send me a message and come try a Lagree class! 

Another great benefit to Lagree and Barrestyle workouts is that many movements

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









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Sweet Potato, Spiced Nut & Currant Loaf Curried Cauliflower & Chickpea Salad

The Good Life CON TRIB UTO RS Creative Director

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The Good Life - March/April 2017  

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

The Good Life - March/April 2017  

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