The Good Life - March/April 2016

THE The Magazine of

LIFE

NATURE’S FARE MARKETS Live well. Live organic.

MARCH/APRIL 2016

The Big Fat Truth WHY FAT IS ESSENTIAL FOR GOOD HEALTH

12

13

24

28

A HEALTHY WAY TO WEIGHT LOSS

ENJOY SPRING WITHOUT THE SNEEZE

CLEAN & GREEN: WHAT DOES IT ALL MEAN?

WHY WE CRAVE WHAT WE CRAVE

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CONTENTS G OOD

Feature

6 The Big Fat Truth

12

G OOD

to our Planet

24 Clean & Green: What Does it All Mean?

G OOD

Health

11 New Commitments

By: Natalie Grant

12 A Healthy Way to Weight Loss

16

By: Lisa Kilgour, rhn

13 Enjoy Spring Without the Sneeze 23

PRODUCT TALK WITH ROLAND:

G OOD

Fitness

Top Trends for 2016

20 Start Strong For a Healthy Day

By: Rachel Doell

G OOD

Nutrition

16

WHAT WE’RE EATING:

Asparagus

Recipe: Asparagus Salad with Dill & Yogurt Dressing

18 Mediterranean Flavours

18

Recipe: Falafel Salad

By: Tori Wesszer

28 Why We Crave What We Crave

By: Lisa Kilgour, rhn

G OOD

Beauty

26 What’s in My Makeup?

I N EVERY ISSUE 5 Noteworthy Notions 31 Nature’s Fare Markets Update

20

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

NATURE’S FARE CALENDAR

March wellness

DAY

IN-STORE FREE EVENT

IN-STORE FREE WELLNESS TALK

Wellness Day

Feel Young, Look Great, Live Vibrantly Speaker: Dr. Frank Silva Partner: SISU

Meet our Wellness Experts. Bring your health questions.

15% off on all regular priced items

March 5

All stores

March 15

Langley

March 16

Kamloops

March 17

Kelowna

April IN-STORE FREE WELLNESS TALK

IN-STORE FREE WELLNESS TALK

Thriving With Age Speaker: Jason Watkins Partner: Purica

Take Care of Your Microbiome Probiotic Speaker: Jeananne Laing Partner: Trophic

Vernon April 13 IN-STORE FREE WELLNESS TALK

Everything You Need to Know About Hormones Speaker: Sarah Morrissette Partner: Lorna Vanderhaeghe April 6

Kamloops

Book your complimentary ½ hour appointment in-store today.

MARCH

Dates subject to change. Event times may vary per location. Find more details in-store or at www.naturesfare.com

April 5

HOLISTIC NUTRITION CONSULTATION

Kelowna PRESENTED BY NATURE’S FARE MARKETS

An Evening with Anita Moorjani: Dying to Be Me Speaker: Anita Moorjani April 24

Kelowna Community Theatre 1375 Water Street, Kelowna

Tickets: starting at $49 + tax Purchase: ideasfestival.ca

March 1

Vernon

March 10

Kelowna

March 17

Vernon

March 22

Kelowna

March 31

Kelowna

APRIL April 5

Vernon

April 12

Kelowna

April 19

Kelowna

April 21

Vernon

April 28

Kelowna

Lisa Kilgour is Nature’s Fare Markets’ Registered Holistic Nutritionist

Dates subject to change. Event times may vary per location. Find more details in-store or at www.naturesfare.com

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

100%

SALE START DATES

March 3

April 7

March 17

April 21

SALE FLYER

RCH 2, 2016

© 2016 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.

RY 18 TO MA

IVE FEBRUA

PRICES EFFECT

MARCH 5

wellness

DAY

4 | March/April 2016

See page 2 for

ent

Every Departm

PERSONAL CARE

details.

Noteworthy Notions

SUPPLEMENT

USE

SPROUTED PROTEIN Iron Vegan Protein is essential for the athlete and adventurer. You need it to fuel your body so you can keep going longer, build lean muscle so you can come back stronger, and accelerate recovery so soreness doesn’t stop you. Iron Vegan Sprouted Protein is made of brown rice, amaranth, quinoa, millet, and pumpkin seed. Each of these certified organic sprouts is germinated at room temperature, allowing them to retain nutrients that would otherwise be compromised during cooking.

GARDENER’S DREAM BODY SCRUB Aroma Crystal Therapy Continuing its tradition of creating award-winning, natural healing products, Aroma Crystal Therapy has introduced wonderfully luxuriant body scrubs. The allnatural essential oils are based on our original Gardener’s Dream Cream Signature Scent, consisting of lavender, cinnamon leaf, peppermint, eucalyptus, and rosemary, and the new Citrus Scent. Finely ground, hypoallergenic pumice stone helps remove old skin, while polishing the healthy skin below. Try it and experience the wonderful results for yourself!

EAT MAPLE WATER SEVA SEVA maple water is 100% pure maple sap, the clear and nourishing water that flows naturally from maple trees each spring. Meticulously selected to meet the highest standards of purity, authenticity, and sustainability, SEVA maple water is refreshing with a just a hint of natural sweetness.

SEVA comes from the maple trees of Quebec’s Laurentian Forest, one of the best preserved forests on earth, giving us maple water that is perfect just the way it is.

No preservatives. No added sugar. No added water. We add nothing but heart.

READ

WATCH PROJECT ANIMAL FARM

by Sonia Faruqi Born out of a global expedition fearlessly undertaken by a young woman, Project Animal Farm offers a riveting and revealing look at what truly happens behind farm doors.

Sonia Faruqi, an Ivy League graduate and investment banker, had no idea that the night she arrived at the doorstep of a dairy farm would mark the beginning of a journey that would ultimately wind all the way around the world.

Instead of turning away from the animal cruelty she came to witness, Sonia made the most courageous decision of her life: a commitment to change things. Revelatory in scope, Project Animal Farm illuminates a hidden world that plays a part in all of our lives.

THAT VITAMIN MOVIE In a new documentary film, 20 of the world’s top nutrition experts claim that ‘megadoses’ of vitamins can prevent and cure diseases from mental illness to cancer. Northern Ireland film-maker Michael Beattie outlines his journey into the world of ‘megavitamins’ and reveals the hidden 65-year history of successful treatments.

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

G OOD

Feature

The Big Fat Truth WHY FAT IS ESSENTIAL FOR GOOD HEALTH

Most of us have grown up surrounded by messages that fat is bad, and, in a quest to manage our weight and heart health, have reduced or eliminated it from our diets.

W

e now know better. “Fats are essential for our physical and emotional health,” says Nature’s Fare Markets’ nutritionist Lisa Kilgour, “as important as carbohydrates and protein—and the type of fat we eat is the most important of all.” Here is a primer on what fat does for us and some easy tips on how to make the healthiest choices.

The Function of Fat Fat is one of three primary macronutrients, along with protein and carbohydrates.

While our bodies do make some, we need to get other ‘essential’ fats known as Omega-3 and Omega-6 Essential Fatty Acids (EFAs) from our food. These provide us with energy and the materials to build cell 6 | March/April 2016

membranes, lubricate our skin and digestive system, support brain and nervous system development, and regulate hormones and metabolism. Each EFA plays a different role in managing inflammation, which is essential to our immune system. Omega-6 helps to create inflammation, and triggers a healing response in our bodies, which is then balanced with anti-inflammatory Omega-3.

But we now consume one-sixth of the Omega-3 in our diet that we did 150 years ago because of how our food is grown, manufactured, and stored. And our consumption of Omega-6 has doubled because of our increased intake of prepared and fast foods. This imbalance causes too much inflammation in our bodies, and has contributed to the rise in degenerative diseases like

cancer, diabetes, arthritis, Alzheimer’s, and heart disease.

Essential Fat Can’t Make You Fat During digestion, essential (healthy) fat is fully broken down into single fatty acids.

These are absorbed and sent to your liver, which then decides where they are needed most—to make more cells, or balance hormones, for example. Unless your body is completely depleted, the last thing it will do is use it for energy, or store it as fat.

“It’s almost physiologically impossible for fat to make you fat,” explains Lisa. “Because it has so many jobs—so many uses—it rarely gets stored in your body. Fat is blamed for weight gain but it’s usually something else, like sugary drinks or carb-binging. Fat actually slows down the absorption of carbs

and sugar from hitting your blood stream, versus a low fat food that goes into your bloodstream much faster and contributes to weight gain.”

1 Go Natural One of the simplest ways to know if a fat is good or bad is to ask, How close to nature is it? Is it in the food like an avocado?

That’s the best. Is it almost in a food like cold-pressed olive oil? That’s second best.

Has it been dramatically changed, or does it look and smell completely different from its origin, like margarine? That’s not a good choice. All fats in their natural form are essential, so choose those first.

Heat changes fat, and destroys its beneficial properties. Try drizzling organic, cold-pressed oils over your cooked foods for maximum benefit. If you are cooking, never heat any oil to its smoke point.

Experiment! Here are some simple natural or close-to-natural ideas: • add avocado to salads, on a sandwich, in a dip, or on the side • drizzle sesame oil over stir-fried veggies • pour coconut oil on your baked potato, steamed veggies, or spread on toast • try sesame, walnut, or almond oil (food grade) in soups, sauces, or bean dishes • use camelina oil in your salad dressing

“

When your fat intake is at the right level, you will feel fantastic.

2 Consider the Source If you see a commercial for a manufactured food, it’s a signal to limit it in your diet—even if it promises to be trans fat free. Because of Canadian labelling laws, a product can have a half gram of trans fat per serving, and still say ‘0’ on the label.

“No manufacturing is needed for healthy fats. There’s no processing, and therefore no profit to advertise. But when a food is highly processed, there’s a lot of money left

UNSATURATED FATS

SATURATED FATS

Considered good fats, sources of Omega-3 and Omega-6 EFAs come in two types:

Good sources of quick energy and heartprotecting ‘good’ cholesterol, and carriers of vitamins A, D, E, and K. Plant sources (e.g., coconut oil) fast-track to the liver better than animal sources which take longer to digest, and may be stored as body fat.

Monounsaturated Improves blood cholesterol levels, lowers the risk of heart disease, and controls blood sugar.  Sources: avocados, almonds, peanuts, macadamias, hazelnuts, pecans, cashews, grains, and olive and nut oils

 Plant Sources: coconut, palm and palm kernel oils, and cocoa butter  Animal Sources: meat and dairy products

Polyunsaturated Helps cognitive and emotional well-being, inflammatory conditions like arthritis, and supports a healthy pregnancy.

Trans Fats Create inflammation, and are linked to heart and other degenerative diseases.

 Sources: wild salmon, herring, mackerel, oysters, sardines, tuna, and trout; algae (seaweed); walnuts, sunflower, sesame, pumpkin and flax seeds; Brussels sprouts, kale, spinach, and parsley; and non-GMO sources of soy milk and tofu

 Sources: commercially prepared baked goods (from cookies to pizza dough), packaged snacks (chips, microwave popcorn), solid fats (margarine, vegetable shortening), fried foods (French fries, breaded fish and meats), and pre-mixed products (cake mix, pancakes, flavoured milks)

over for marketing. If there’s a commercial on TV, stay far away from the food!”

intake, and activity level.

Most of us, says Lisa, need more, and are, in fact, fat deficient.

And think about how any fat source is raised or produced. A cow’s diet, for example, determines the quality of its fat. If it’s raised on a conventional farm and fattened with grains, it will be inflammatory. If grass-fed, it will be anti-inflammatory, with higher levels of Omega-3, as well as Omega6 poly-unsaturated fats and some monounsaturated fats. Whatever they eat, we eat.

3 Home Cooked is Healthier Michael Pollan (award-winning food and agriculture expert, author of The Omnivore’s Dilemma, and In Defense of Food: An Eater’s Manifesto) notes that the best tasting foods are often the most labour intensive—like French fries and potato chips.

And because manufacturers make them cheap and easy to get, over-consumption becomes our biggest problem. Made with highly refined fats, they are inflammatory to the body.

So, if you want fries with that—or dip or salad dressing—make them at home with the best ingredients you can find.

4 Listen to Your Body How much fat we need varies from person to person, and depends on your age, calorie

Read th e comple article a te blog nd what fa discover ts are t he best ch oices. natures fare.com

“Your body will tell you—if you’re ready to listen to it,” says Lisa. “Do you have good digestion, and is your skin soft? Or, are you constipated? Do you have dry skin, eyes, or sinuses? Are your joints popping? When your fat intake is at the right level, you will feel fantastic.

“If you feel fine and your skin is glowing and lovely, add a teaspoon of healthy fat per meal—or one tablespoon per day, in total. If you experience a lot of dryness, increase that slowly to three to four tablespoons per day.”

5 Supplements Make it Easy Taking supplements can ensure you get all the essential anti-inflammatory fats your body needs. Look for organic brands in dark green or brown glass jars to filter out light and maximize freshness. Choose fish oil or vegan-friendly, algae-based DHA supplements for an Omega-3 boost; try borage, flax, or hemp oil for Omega-6. Or try a blended oil to make sure you get the right balance of both. the good life The Magazine of Nature’s Fare Markets | 7

From Seed to the Shelf Natural Factors established Factors Farms as part of their vision to produce the best organic herbal products in North America, guaranteeing product quality by controlling the entire process, from sprouting the organic seeds to labelling the finished supplement. By growing, harvesting, and processing the herbs all at the same geographical location, they ensure that the herbs are picked fresh and processed at just the right time, when their key active ingredients are at their peak.

Factors Farms are organically managed farmland located in the beautiful Okanagan valley of BC, where they grow a variety of medicinal crops for production, such as their clinically proven ECHINAMIDE line of echinacea products.

NEW

naturalfactors.com

Factors Farms Looking out across Factors Farms echinacea fields at sunset, you’d be forgiven for forgetting that this beautiful flush of pink flowers is anything but an aesthetic delight. In fact, this organic farm was established in the beautiful Okanagan area of BC almost a quarter century ago as part of Natural Factors’ vision to create fresh and vital ingredients for their herbal products.

The success of this thriving organic farm is a testament to the growing demand for transparency in the natural products market. More than ever, we want to know that the ingredients in our natural health products are grown locally, sustainably, and with the kind of care that guarantees quality.

This is why the plants in the fields at Factors Farms are handpicked and gently processed when the herb’s active ingredients are at their peak. Each plant originates from an organic seed sprouted on-site, and is grown to the exacting standards of organic certification inspectors, with compost and nitrogen-rich sea plants the only things nourishing the soil in these fields.

These stunning pink echinacea flowers are not the only organic crop grown on Factors Farms soil, the farm also boasts kale, alfalfa, spearmint, oregano, peppers, cilantro, and parsley, as well as other medicinal plants.

Farms like this one, nestled in the heart of the Okanagan, are becoming increasingly important as we uncover more potential adverse effects of chemical fertilizers, herbicides, fungicides, and pesticides. At Factors Farms, visitors and passers-by can see for themselves the glory of these echinacea fields, providing a level of honesty in agricultural practice that instils confidence in the remedies produced here.

Leigh Matthews, BA Hons, H. Dip. NT, is a health and wellness writer specialising in plant-based nutrition. A long-time vegan, Leigh is interested in diet as preventative medicine, as well as the politics of food justice. Follow her on twitter @thetastyvegan.

naturalfactors.com

Factors Farms has grown fresh herbs for almost a quarter century and offers a unique model for successful, sustainable, compassionate farming. No GMO seeds have ever been sown in these fields, and the farm participates in seed-saving programs, knowing that the way we treat the earth now not only affects us, but also our children, our children’s children, and the generations to come.

Many herbs used in traditional remedies are now over-harvested from the wild, endangering biodiversity and interrupting age-old practices. Organically farmed herbs offer an essential alternative to unsustainable “wild-crafting”, which can decimate precious resources and leave people bereft of the medicines that have long sustained them.

Echinacea has been used by First Nations people for centuries, and became popular in the late 1800s as a remedy for colds.

Since the 1930s, scientific research has refined our knowledge of echinacea’s beneficial effects, as well as having helped improve extraction methods to increase the vitality and activity of herbal remedies.

The echinacea fields at Factors Farms, and the nearby extraction plant, are an impressive example of how a careful and considerate intertwining of wisdom and modern research as well as development can support traditional practices, foster a strong local economy, nourish the earth and protect groundwater, and offer us a better way to naturally support health and well-being.

By Leigh Matthews

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GOOD

Health

New Commitments

BY NATALIE GRANT

W

ell into the new year and I am pleased to say that my family and I are so far maintaining our 2016 New Year’s Resolutions. As a friendly reminder on my office desk sits a pretty white 5x7 frame. Within the frame, written on a custom postcard, are three resolutions that we created as a family.

One resolution my husband and I are extremely passionate about this year, is to make a conscious effort to educate ourselves more about what we are eating as a family and where we are shopping.

Grocery shopping is such a huge part of our everyday life, and to be honest I will admit that in previous years I have never thought much more about it other than just getting a healthy balance of groceries. But when I started to ask myself where does my meat come from? Where is the produce grown?

Or even, how far has this milk travelled to end up in my boys’ cereal? I didn’t have the faintest clue.

My husband and I have been fairly healthy eaters our whole lives, and when the time came to have kids we wanted to make sure this part of our life did not fade. When our first son was born I was one of those moms who was so very particular about what my baby was eating (including when I was breastfeeding) from fruit and veggies, to ensuring enough protein, calcium, and vitamin D were being consumed. I was a lunatic. Thankfully, just before our second son was born I was more relaxed and I felt

“experienced” enough to know what I was doing to help my babies grow. However, 72 hours after delivering our second son we were notified to contact Biochemical Disease at BC Children’s Hospital. Our son was later confirmed to have been born with a rare metabolic disease called PKU. Translation: he is severely allergic to protein. This article is not to bore you with all the details on PKU, but to simply point out why I was forced to think “outside the box” when creating meals and snacks for him. As he grew, so did his appetite. Having an allergy to protein means zero meat, zero pasta, zero dairy, zero soy (or similar substitute). In fact his daily protein allotment is less than 2 grams. That’s four Oreos for some of your kids. I was searching like crazy for new recipes, and cooking different things all the time, mostly because I wanted him to feel full and satisfied after eating, and mostly because I didn’t want him always having something different than the rest of us at the table. As my visits and my bill to the grocery store increased, so did my frustration when trying to locate “fresh” produce. I began asking questions and I began researching. It wasn’t just about the fruit and veggies anymore, I was researching everything, including the meat I purchased, the eggs, even our milk.

The more I dug, the more disappointed I became­—not in my local grocer, but in myself. I spent years focusing on feeding my family properly but it never occurred to me to consider where my food was coming from or how fresh it actually was.

We immediately began changing the way we shopped and ate, and eventually were

NATALIE GRANT is the founder and creative director of Boombaloo, a media company for the modern family. Boombaloo engages, captivates, and inspires readers by offering reliable and updated information; they aim to foster a sense of community by showcasing hidden talent, unique individuals and families, delicious recipes, and new products.

introduced to a name we have all come to love—called Nature’s Fare Markets.

While there are numerous stores and markets to choose from, we made a list of our top 10 Reasons We Love Nature’s Fare Markets. I do however encourage you to do your own research, and see for yourself the difference.

10 Reasons We Love Nature’s Fare Markets 6

1

GMO-Free

Local

Certified Gluten-Free Shopping

Education

2

7 8

3

Customer Service

4

Vitamins

5

Feel Healthier

9

Organic

10

100% Organic Produce Animal Welfare

By choosing to shop and “live organic” you are supporting a sustainable future for all our children Read th and generations e full art icle on The Ma to come. rket b log. fare.com

natures

Website: boombaloo.com Instagram: boombaloomagazine the good life The Magazine of Nature’s Fare Markets | 11

G OOD

Health

A Healthy Way to Weight Loss The first few steps are the most important ones…and frequently they’re the ones that are missed. We need to look at our diet and see how it makes us feel…then we can learn how to eat for our own bodies. No expert or book can do this work for you; you’ve got to do it for yourself.

First Steps to Permanent Weight Loss 1. Emotional Eating: Recognize this for what it is—a way to cope with emotions that need to be felt and experienced. Notice when you feel this way and how often it comes up. Seeking outside help (like a trained counsellor or therapist) can really help with this process.

2. Cravings: See them as the language of your body, not as something you need to “power through.” Read my article Why We Crave What We Crave on page 28 to learn more.

I

t may seem surprising, but as a nutritionist, my busy season starts right now, in early spring. Many people who come to see me are looking for help with their diet and lifestyle before the summer season starts. I wish I had a quick fix for everyone looking to shed a few pounds before summer, but sadly that’s just not the case.

The truth is, yo-yo dieting is really hard on your body, and research shows that staying

at exactly the weight you are at right now is much healthier than losing 20 pounds and gaining it back again. So, no only do most diets fail to help us lose weight, but they’re bad for us too.

But, there is hope! You can change your diet and lifestyle so you can have more energy, feel great, and for many, lose weight permanently! It just takes a bit longer…and you’ve got to do some inner work while doing your outer work.

3. Evening Eating: This is a big culprit in weight gain (or hinders weight loss).

Learn what it’s telling you. Is it emotional eating? A craving for a certain food?

Have you eaten enough throughout the day? You may need to enlist the help of a nutritionist for help balancing this out.

These steps may not be what you’re expecting and may not help you lose 10 pounds in a few weeks, but they are important steps into creating a new and balanced relationship with food. We all need this as a community; we need to love and enjoy food again, and that can help bring us to a healthier place.

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.

Learn more: eatmorerealfood.com naturesfare.com 12 | March/April 2016

GOOD

Health

Enjoy Spring Without the Sneeze

D

oes the arrival of Spring mean the onset of seasonal allergies or “hay fever” for you? Allergies are your body’s basic immune response to certain environmental factors.

The most common triggers in seasonal spring allergies are particles such as pollen, dust, weeds, and grasses. If you know you suffer from seasonal allergies, prevention is often your best form of medicine, and preparing your immune system in late winter can lessen the impact of allergies throughout the spring and even summer months.

Plant Sterols

Probiotics

Phytosterols are found in certain plants; they work as adaptogens for the immune system. This means that they provide balance to an over- or under-active immune system, therefore reducing allergic reactions in the spring and also boosting the immune system in the winter.

Over 80% of the immune system lives within the gut, so good bacteria or probiotics are essential. Including a daily dose of healthy bacteria boosts the immune system and provides a barrier against harmful bacteria and potential allergens.

Flavonoids Products in this group include Quercetin, Grape Seed Extract, Coenzyme Q10, and other antioxidants. These products help limit the irritation to the cells caused by allergens and also help reduce the histamine response, in turn lessening allergic reactions.

Seasonal allergies can be stubborn, and even when you’re prepared sometimes an allergic reaction can occur. There are many natural product formulations that can work fast to help alleviate the symptoms in both adults and children. Come in and speak to one of our knowledgeable staff members to find a solution that best fits your needs.

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

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We select pregnancy-essential nutrients, including Folate for support before and during pregnancy. Then, we ferment our select vitamins, minerals, and organic herbs with beneficial probiotics.* Perfect Prenatal is easy to take, and gentle on your stomach!

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*No live probiotics are in these products. Read the label and follow directions. These products may not be right for you.

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G OOD

Nutrition

WHAT WE’RE EATING —

—

Asparagus

A

sparagus is the perfect veggie to mark the arrival of spring.

It is available in green, white, and purple varieties, with green being the most common form. White asparagus, nicknamed “white-gold,” is actually covered in soil while grown to prevent exposure to sunlight and halt the process of photosynthesis, which would cause it to turn green. Purple asparagus is rare and has a different texture and taste than its green and white cousins.

Historically it has been used for both nutritious and medicinal purposes. These delicate stems are packed full of nutrients and antioxidants, making them a great source of fibre, folate, vitamins A, C, E, and K, as well as chromium. It contains high levels of the amino acid asparagine, which is a natural diuretic, increasing urination and helping rid the body of excess salts. This can be

16 | March/April 2016

beneficial for people who suffer from edema and those who have high blood pressure or other heart-related diseases.

Asparagus is great at preventing and protecting against age related diseases and cancers. Similar to kale and Brussels sprouts, it is a rich source of glutathione, which is a highly powerful antioxidant that helps break down cancer causing carcinogens and other harmful compounds like free radicals, that can lead to many chronic diseases.

One of the more common questions and noticeable side effects of eating asparagus relates to the strong smell it can cause in your urine. Asparagus contains a sulphurous compound called mercaptan, which is also found in onions and garlic. When your digestive system breaks down mercaptan, byproducts are released that cause the smell.

Beyond asparagus just being a fantastic, fresh ingredient to use, it is also the first true sign for every chef that the abundance of spring and summer is on its way.

Chef Nick Johnston creates the tasty dishes you find at the Apple Bistro in Nature’s Fare Markets.

See pg. 31 for this season’s must-try new items.

Buy It There are couple of key things to do, or look for, when purchasing asparagus. The keys to freshness are going to be a bright green stock with firmly closed tips. If the colour is starting to fade this is a sign of deterioration. You will also want to check the stems, just to make sure they look freshly cut. If the bottom is dried out or starting to shrivel this will also be a sign of age. I also prefer smaller stocks, as they are slightly more tender and sweet.

Asparagus Salad with Dill & Yogurt Dressing

Prep It There are a couple things that need to be done to get asparagus ready to be eaten. First off, the woody and fibrous end needs to be removed. To do this, you will hold the bottom of the spear about half way up it, and just start bending it until it snaps naturally. The wood bottom can be discarded. Secondly, depending on the diameter of the spears, I like to peel the bottom third of the stem. This will give you a touch more tenderness and even fewer fibres to deal with.

Pair It Some of the best food mates of asparagus will be those other great late spring and early summer ingredients such as wild mushrooms, herbs, and greens. But if I were to choose only a couple things to marry with asparagus, it would be lemon and garlic. For some reason, these items just pair exceptionally well with each other. The freshness and almost creamy texture of the asparagus is perfectly adjusted with the addition of the highly acidic lemon. And although I cook almost everything with a touch of garlic, that is especially true when I sauté asparagus. Normally, to almost any dish, I will add a touch of chopped garlic. But during asparagus season I will keep some roasted cloves of garlic around and just toss it in with the asparagus. Match made in heaven!

Cook It The most commonly used technique for cooking asparagus would most likely be just blanching it in a pot of salted water. A couple of things to keep in mind if this is your preferred method, always peel part of the asparagus. This will help it keep more of its inherent sweetness and its nice green colour. Also, make sure that your water is salted well and never have a lid on the pot when boiling asparagus, as this will also affect the colour.

Besides blanching, you can sauté, roast, or grill asparagus. I know I love grilling my asparagus on the BBQ while I’m cooking up some nice steaks. I will just toss them in some peanut oil, salt, pepper, and garlic, and just grill them for a minute or two and then roll them over. Perfect for spring!

1 cup asparagus

2 tbsp yogurt

½ cup radishes, sliced

1 tbsp fresh lemon juice

2 cups spinach

1 tsp fresh dill, roughly chopped

2 tbsp almonds

½ tsp salt

¼ cup goat cheese

1 tsp garlic, finely minced

2 tbsp olive oil 1. Steam the asparagus for 3–5 minutes, depending on the thickness of the asparagus. Place the asparagus in a colander and rinse under cold water to stop the cooking process. Roughly chop and set aside. (Note—cooking asparagus actually increases the antioxidants in it.)

2. In a small bowl, whisk together the olive oil, yogurt, lemon juice, dill, salt, and garlic.

3. Toss the asparagus with the dressing in a serving bowl.

We recommend using organic ingredients whenever possible. It’s better for you and supports a sustainable environment and community.

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

GOOD

Nutrition

Mediterranean Flavours

BY TORI WESSZER

A

s a busy mom, I don’t always have the time to make a complicated meal when I get home.

I will therefore often use a pre-packaged falafel mix as it is so easy and takes one step out of this recipe. Of course I’ve given you the option to make your own! I love the Casbah brand you can find at Nature’s Fare Markets; it is made with wholesome ingredients and is BC-made, which makes me feel good about using this as a shortcut when I need it.

Falafels are traditionally made with dried chickpeas, but it is a bit of a lengthy process that I don’t always have time for. I’ve created a quick version that uses canned chickpeas and makes putting this salad together super easy! Either way, you’ll be a hero when you make this.

Warning: this is not a first date type of recipe. Unless you both love garlic, in which case disregard my warning!

I love salads, but I will admit, sometimes I’m left wanting more substance to my meal.

Which is why I am head-over-heels for this hearty Falafel Salad! This salad combines the best of both worlds: heaps of vegetables, piles of Mediterranean flavours, and perfectly cooked crunchy falafels that are so satisfying! It’s a great recipe for the colder winter months when we are all trying to eat cleaner but are still craving something cozy.

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 2016

Website: fraichenutrition.com Instagram: fraichenutrition

Falafel Salad 4 cups loosely packed green leaf lettuce, torn into bite-sized pieces 1 cup

cherry tomatoes, halved

2 cups long English cucumber, diced (half a cucumber)

¾ cup

curly parsley, chopped

¼ cup

red onion, thinly sliced

extra virgin olive oil to drizzle (optional)

2

whole wheat pitas (optional)

1. Prepare the Quick Falafels or using a falafel mix according to the manufacturer’s directions and set aside (they typically need to sit for at least 10 minutes before cooking).

2. Prepare the Dill Tzatziki and the Lemon Garlic Tahini Dressing.

3. In a large bowl or platter, combine the lettuce, tomatoes, cucumbers, parsley, and red onion.

4. If you wish to add pita chips, preheat the oven to broil. Line a baking sheet with parchment paper, brush the pitas with extra virgin olive oil, and sprinkle with sea salt. Bake the pitas for 2–3 minutes on each side or until golden brown. Remove from the oven and set aside to cool. Break into chips.

5. To assemble the salad, place the Quick Falafels on top of the prepared salad and drizzle with the Lemon Garlic Tahini Dressing and a dollop of the Dill Tzatziki on each serving. Serve with the pita chips if you desire. You may drizzle a bit of extra olive oil on top of the salad which is a nice touch!

Quick Falafels

Lemon Garlic Tahini Dressing

540 ml (19 oz or about 2 cups) canned chickpeas, drained and patted dry

½ cup tahini

2 tbsp flour ½ tsp

baking powder

½ tsp

sea salt

extra virgin olive oil

¼ tsp

sea salt

2 tbsp lemon juice

1 ½ tsp cumin

1. Place all of the ingredients in a blender or a small food processor and blend until smooth. Set aside.

cayenne pepper (optional)

½ cup curly parsley 1 tsp

water

1 tbsp

2 cloves fresh garlic, crushed

1 ½ tsp ground coriander ½ tsp

¼ cup

Dill Tzatziki

lemon juice

2 cloves fresh garlic, minced

1 cup

long English cucumber, grated (about half a cucumber)

1 tsp

sea salt

1. Place all of the ingredients into a food processor and pulse until the mixture is uniform and crumbly and starts to stick together. You may need to add 1 tbsp of water if your mixture is too dry.

1 cup

2% plain Greek Yogurt

2. Cover and chill for 30 minutes.

1 tbsp

fresh dill, chopped

3. Shape the mixture into small 1 tbsp balls or patties.

1 tbsp

extra virgin olive oil

vegetable oil for frying (canola, sunflower or other neutral oil)

4. Heat 2 tbsp of vegetable oil in a nonstick frying pan on medium-high heat.

5. Working in small batches, brown the falafels on each side. Add more oil to the pan between each batch of falafels. Set aside.

2 tbsp fresh lemon juice (from 1 lemon)

1 clove fresh garlic, crushed Find mo re delic o and nut ritous re us from To cipes ri: natures fare.com

1. Place the grated cucumber in a fine sieve, mix in the salt, and let sit for approximately 45 minutes, pressing down on the cucumber and turning it over periodically to remove as much moisture as possible.

2. Combine all of the ingredients, including the drained cucumber, in a small bowl. Set aside. the good life The Magazine of Nature’s Fare Markets | 19

G OOD

Fitness

Start Strong For a Healthy Day

BY RACHEL DOELL

When I took my training for group fitness, the teacher really emphasized how important the warm-up is. Before class even starts, it gives you the opportunity to greet each guest, adjust your music to the perfect level, and set the tone for the energy in the room.

To this day I still hear her voice before I start every class. Not every class starts perfectly, but then again not every day can have a perfect start.

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.

Read her blog and find workouts: dailyroutinefitness.com 20 | March/April 2016

T

he way we start our day is a lot like the way we start our class.

Everything we do will have an effect on the mood and structure of our day and how motivated we are to experience what is to come. Unlike a structured, well-behaved class, though, your day can include small children, pets, husbands, wives, phones—okay, the list could go on and on—that demand our attention the moment we open our eyes or even before we choose to open our eyes. Having boundaries, communication, and respect around one another’s mornings is one of the healthiest choices you can make for this year, and I’m going to give you a couple of reasons why. What are some simple practices you could bring into your morning routine that could improve your mood and your clarity of mind, reduce stress, and fight off sickness?

pets is so important. Set healthy boundaries that work for you and give you a chance to pull it together before your day starts. My boundaries look like this: Kids wake up at 6 am. Troy gets up with them first and gets them dressed for school while I lay in bed for 15–20 more minutes talking to God and asking him to help me be a nice person that day. Then I wake up, and he goes downstairs to shower, have his alone time, or run to the gym before his day starts. We do this and respect each other’s space because we’ve learned over time (and it’s also scientifically proven) that people who allow even just a few moments to clear their heads before their day starts are highly effective individuals due to clearer thinking, less stress, and a more positive outlook on life.

2 Drink your greens

1 Make time for meditation

I used to think about how lovely it would be to have the dedication to get alone with my thoughts, clear my head, and try to become lovely before facing my children.

If you’re a mom, you’re already laughing along with me! Gone are the days of sitting in your beautiful art studio with a window overlooking a stream, pen and paper in hand, just waiting for life’s wisdom to fall into your lap.

Dear parents, I get you and the war you face every morning! We dream of that beautiful art room as we hide under the covers or between the wall and mattress, hoping they find Dad first. We need meditation—in a new form, one that works for you. This is one of the areas where communication with your partner, children, or

This is where we get the mind and body working together. Drinking green juice is one of the most positive things you can do for your body. It balances your hormones and pH levels and gives your body the healthy boost it needs for taking on your day. Greens are packed with vitamins our bodies need for energy and clarity of thinking and nutrients to fight off colds and foggy brains. If I could choose one positive thing for your diet this year, green juice would be it! Even if you decide to only add this one positive element to your life, your health, your skin, and your mind will reap the benefits.

3 Get your sweat on

Early morning workouts can be a challenge if you are not used to rolling out of bed and running stairs or having a boot camp instructor yell at you. If you feel like stopping or you hate it the first couple of weeks, don’t give up! Push through. You need to give your body and mind time to adjust to this new goal and learn to love it…and you will. Our bodies naturally crave what makes us feel good or delivers healthy, happy endorphins to our system.

Old habits die hard, so you need to allow time for your body to start picking up on those happy hormones before you throw in the towel. Working out first thing in the morning is also a fantastic way to set the mind up for success. Throughout the day our minds fill with questions, work issues, or just life challenges, and our workouts can suffer from this. The more distractions, the less effective your workouts will end up being. Starting your workouts first thing in the morning is also a really effective way of jump-starting your metabolic rate and having your system burn calories in a more efficient and healthy way throughout the day. It doesn’t have to be a long workout.

Start with 10–15 minutes of simple body weight exercises like jumping jacks, running on the spot, or squats to wake up the system and jump-start your success.

One of the most effective things you can do for yourself this year is to set realistic and healthy goals for yourself. Give yourself and the people around you boundaries and space to move, breathe, and enjoy your day.

My Favourite Ways to Drink My Greens My favourite green juice: Nature’s Fare Markets “Vitalize” My favourite greens powder: Genuine Health Fermented Whole Body Nutrition with greens+ the good life The Magazine of Nature’s Fare Markets | 21

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GOOD

PRODUCT TALK WITH ROLAND —

Health

—

Top Trends for 2016

W

e know that some ideas come and go—like bellbottom pants and shag carpeting. Others become trends as more and more people embrace them. They stick because they make sense, and contribute positively to our lives.

From the day we started Nature’s Fare over 20 years ago—and joined the growing healthier-food trend—we’ve been proud to handpick the best possible organic and natural foods, and vitamins and supplements for our customers.

Our Director of Purchasing & Vendor Relations, Roland Siegmund, whose job is to choose every single product in our stores, says that it wasn’t always easy finding enough products that meet our strict criteria.

“Back then we often had a hard time finding ‘clean’ goods, like sports nutrition products without aspartame. Now, there’s so much available and so much demand that even the multi-nationals are listening.”

To ensure a consistently high quality over the years, Roland has developed a strict ingredient standards list, created strong relationships with local farmers and suppliers, and insists that every product is carefully scrutinized and evaluated.

from scratch—including whole grain bread.

When a personal health crisis became the catalyst for ‘major changes’ in his diet and

“

I found people looking for the truth about food…genuine people into the lifestyle, who walked the talk and that appealed to me.

lifestyle, Roland was inspired to open his own health food store. And so in 1995, with an intention to learn about the business, he applied for a job stocking shelves at Nature’s Fare Markets. He worked hard, quickly became a buyer, and because he found far

more than he expected, decided to stay.

“I found people looking for the truth about food…genuine people into the lifestyle, who walked the talk and that appealed to me.”

As it does to more and more people every day. In fact the Canada Organic Trade Association notes in their recent Canada’s Organic Market: Growth, Trends and Opportunities report, that the market for certified organic food and beverages has tripled since 2006. More than half of Canadians—and 66% of BC consumers—buy organic products every week and, according to the Organic World Trade Association, there are now about 1.8 million certified organic producers worldwide.

These numbers tell us that health food is beyond a trend…for more and more of us it’s a way of life.

HOT FOOD TRENDS WORTH TRYING As Director of Purchasing & Vendor Relations at Nature’s Fare Markets, Roland is on the front line of food trends. He’ll be sharing his top picks every issue in Product Talk.

Grass-fed Meat and Dairy: grass-fed is better for the animals, and better for you too!

Whole Fats and Unprocessed Oils: healthy fats are good for you and essential part of a healthy diet.

Read the article The Big Fat Truth on page 6 to learn more.

“I don’t think any company does a better job of screening for whole food products without refined ingredients, higher quality fats and oil, and organic and non-GMO where possible. We always look for the best value product for the best price—and our customers appreciate that everything is pre-screened for them.”

Sea Vegetables: thyroid-supporting and rich in iodine.

This rigour makes sense to Roland, who’s always gravitated toward healthy food, influenced by his mum who made everything

Hemp: find it as seed, flour, milk, or in supplement form—a great vegan source of omega 3 and 6.

High Fibre and Whole Grains: especially good for a healthly heart and digestive system.

Fermented Foods and Supplements: these foods support healthly digestion and have so many other benefits too.

Legume Pasta: gives a protein punch for a long-lasting full feeling!

Fresh-Pressed Juice: full of nutrient-dense fruits and vegetables.

Natural Meal Replacement Powders and Supplements: concentrated raw, whole foods that are readyto-drink and give you lasting energy to keep you going all day.

Nutritous Sweet and Savoury Snacks: so many options with a healthy kick are available.

Vitamins C and D: new ways to benefit skin, bone, and heart health.

Sources: Canadian Health Food Association www.chfa.ca | Organic Trade Association http://ota.com/resources/market-analysis | Agriculture and Agri-Food Canada www.agr.gc.ca

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

GOOD

to our Planet

Clean & Green: What Does it All Mean?

W

hen you clean your house, do you think about how safe your products are— for you and the environment? Many cleaners on the market claim to be “green,” but are they really?

Caution! Toxic if swallowed! Corrosive!

Keep out of reach of children! A quick scan of products in the cleaning aisle reveals alarming warnings, but even if you “use as instructed,” are you and your family safe?

Chemicals and Their Consequences Although only 1% of the bacteria in our homes can actually make us sick, we have become ‘clean freaks’—with dire consequences. The use of antibacterial cleaners has resulted in stronger, more resistant bacteria. Asthma, chronic headaches, dizziness, reproductive problems, allergies, skin inflammation and irritation—even poisoning and developmental issues in children—have all been linked to breathing in, or coming into contact with, the chemicals used in conventional cleaning products.

The solvent nitrobenzene, for example, decreases the body’s ability to carry oxygen through the bloodstream—even low levels of exposure can cause fatigue, weakness, headache, and dizziness. Higher levels of exposure can result in troubled breathing, vision issues, and even coma. Studies show that long-term inhalation has caused cancer, reproductive disorders, and nervous system failure in laboratory animals.

Phosphates harm our environment. Found in conventional dish soaps, cleaners, and laundry detergents, these drain into our aquatic ecosystems and cause a tremendous overgrowth of algae. As the algae die, oxygen-consuming bacteria form and kill other organisms, resulting in “dead zones.”

24 | March/April 2016

Brands With Better Choices Find eco-friendly brands like Seventh Generation, Nature Clean, and Ecover at Nature’s Fare Markets

Although wastewater treatment plants do remove some phosphates, a significant amount still pours into our waterways each day.

The American Thoracic Society states that using conventional cleaning sprays just once a week may increase the chances of developing adult asthma, and be responsible for as many as one in seven incidents of adult asthma.

Testing by the US Environmental Protection Agency found that the air inside a typical American home is two to five times more polluted than the air

immediately outside, and as much as 100% more contaminated—a direct result of the overuse of chemical cleaners.

Greenwashing Did you know that manufacturers are only required to list ingredients that are active or potentially hazardous (such as a flammable or explosive)—not those that may be detrimental to health?

In 2010, the Consumer Product Ingredient Communication Initiative was launched to invite companies to disclose all ingredients used in their cleaning products. To date, only a handful of companies—like Seventh

Generation and Ecover—have participated.

Many others ‘greenwash,’ or promote the perception of being environmentally friendly.

Greenwashing warning signs: • Using product names and natural imagery to evoke an eco-friendly feel.

• Using terms like “non-toxic,” “natural,” and “environmentally friendly,” which are unregulated and available for use, regardless of validity. Only claims pertaining to a product’s purpose are regulated. For example, whether or not a lime scale remover actually removes lime scale.

• Reducing the amount of harmful chemical ingredients—even by the slightest fraction—and then claiming that the product is now “green.”

• Spending advertising money to distract the consumer from the unappealing aspects of a product or practice.

So how can you choose wisely?

Better Choices Natural cleaners are just as effective at removing dirt and bacteria from household surfaces as their conventional counterparts—without contributing to antibacterial resistance.

Try a brand like Ecover, Seventh Generation, or Nature Clean for excellent, chemical-free dish liquid, dishwasher and laundry detergent, all purpose and bathroom cleaners, and scrubs—or find excellent, economical cleaners in your own pantry: • Baking soda is a great all-purpose cleaner.

Use on its own or mixed with water,

castile soap, and essential oils to create a chemical-free scrub for tubs, toilets, and countertops. It also removes red wine and coffee stains.

• Grapefruit seed extract mixed with water makes a great mold and mildew spray.

• White vinegar kills germs and works well on linoleum floors and glass. Apply to a microfibre cloth dampened with water—and the cloth can be rinsed and used again and again.

Make a clean—green—sweep today…you’ll be glad you did!

Get Green Smart Do your homework Be aware of which ingredients are harmful, and look for products made without damaging chemical ingredients.

Read product labels Avoid products with ingredients like phthalates, phosphates, ammonia, formaldehyde, volatile organic compounds (VOCs), and chlorine.

Look for truly green ingredients Good choices are essential oils, baking soda, liquid castile soaps, and minerals.

Ask questions Check out the manufacturer website, or contact the company directly. A transparent company will disclose the full ingredient list.

Oil of Oregano Okanagan Family Puts Quality First.

Joy of the Mountains® Oil of Oregano is made from a rare Origanum species that grows wild in the Mediterranean at high altitudes. Our award-winning product is 100% certified organic and undergoes meticulous quality assurances to ensure purity and potency in every bottle.

An independent study at the University of British Columbia in 2012 found that Joy of the Mountains® was up to 4X more effective than other brands against the H1N1 flu virus.*

FREE BOOK! Buy any bottle and get a free copy of the new book by Tracy Gibbs, Ph.D. Limit one per customer. *Reference: Anti-Influenza virus activities of commercial oregano oils and their carriers. Journal of Applied Pharmaceutical Science 2012; 02(07) 214-18.

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

GOOD

Beauty

What’s in My Makeup?

There are a seemingly infinite number of options available when it comes to makeup.

From mascara to eye shadows, concealer to foundation, not only are there a staggering number of brands and formulations offered for any given item, there are new products breaking into the marketplace each day! While it can be fun to try new makeup items, it is also important to be aware and understand what these products may contain.

S

tudies have shown that conventional makeup can result in 50 pounds or more of chemicals being added into our bodies each year and an estimated 175 chemicals being applied to the body in an average daily routine. This is because our skin acts as a gateway for toxins to enter our bodies.

When makeup is applied to the skin, the 26 | March/April 2016

ingredients in the makeup are quickly absorbed. They are not passed through the digestive system, which could provide a method for removing potential toxins.

Absorption through the skin generally means that whatever chemicals are present in the makeup will be present in the bloodstream without being detoxified.

There are a number of chemicals found in conventional makeup and beauty products, with the worst offenders being parabens, phthalates, and formaldehyde. These chemicals are the cause of concern for fertility, reproductive complications, allergies, and cancer.

Parabens Parabens are found in cosmetics, personal care products, and even some baby products. Parabens interrupt the normal functioning of the endocrine system and can contribute to the development of a number of severe allergies.

Phthalates Phthalates are found in soaps, shampoos and conditioners, lotions, and perfumes, and are often disguised by using the term “fragrance.” A derivative of petrochemicals, phthalates have been linked to hormone disruption and fertility issues.

a hormone disrupter and is able to mimic estrogen, fooling our bodies and causing our endocrine systems to function improperly.

Lead Lead, one of the main ingredients in lipsticks, is a highly toxic heavy metal and is very difficult for our systems to remove once it is in our bodies. It is associated with a number of neurological problems, blood disorders, and depression.

Natural Alternatives Personal care and makeup products that are genuinely natural and good for the body will contain only pure ingredients like fruit and vegetable pigments, oils, butters, and fragrances. Look for products that are free from synthetic preservatives and fragrances (often shown on labels as parfum), artificial ingredients, and toxins. Avoid those products that contain the chemicals listed above, as well as products that are obviously artificially coloured or scented.

Formaldehyde Formaldehyde is found in most nail polishes and is highly toxic. Formaldehyde is a volatile organic chemical and is a known carcinogen.

In addition, chemical preservatives known as BHA and BHT are found in moisturizers and makeup products. These preservatives are both suspected endocrine disrupters and are potentially linked to cancer.

Aluminum Aluminum is another additive that can be found in a vast number of products from antiperspirants to shampoo. It too acts as

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Scientifically-backed plant nutrients found in ESTROsmart can help estrogen metabolism.

ESTROsmart quickly balances hormones, thereby making periods effortless, slowing the growth of uterine fibroids, halting ovarian cysts and reversing abnormal PAPs while controlling hormonal acne. But where ESTROsmart really shines, is at helping to protect your breasts from dangerous estrogens.

PMS Related Migraines Gone It can be intimidating to make the transition to a natural makeup line, and most of that can come down to the first impression of the packaging. Natural cosmetic lines don’t spend money on their image as much as they do their ingredients and process, so it can all tend to blend into the shelf. When selecting natural products it is best to start slow and with your must-have routine items. This not only allows you to experiment to find what you like best but also reduces your chemical exposure the most.

“For ten years I suffered from migraines with my menstrual cycle… I have tried many products but couldn’t find one that worked for me. From the first month that I started taking ESTROsmart the migraines disappeared. It has been four months and I am still migraine free.

Thank you.” – SC, BC

Go to www.hormonehelp.com to learn more and read Lorna’s book

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

G OOD

Nutrition

Why We Crave What We Crave

W

hat if I told you cravings weren’t something to resent and brood over, that they’re actually a language of your body? What if your cravings could be used as a signal of an imbalance?

And what if learning what they mean is the only step you need before you can start to appreciate them?

We’re living in a very odd time food-wise.

This is the only time in human history we’ve needed nutritional experts to tell us what and when to eat. We have lost our traditional ways and stopped listening to our own inner guidance, and instead rely on science and experts to tell us what is “right” to eat…and our science and experts keep changing their opinion, making eating more and more confusing with each passing year.

It may seem too simplistic, but from my experience, learning what your cravings mean can help enormously in creating a healthy and balanced way of eating.

Some cravings are fairly straightforward (more on that in a moment), but some are a bit more difficult to decipher.

Cravings. Oh, cravings. Wouldn’t life be easier without those pesky cravings? We all could be eating “perfectly” if we didn’t dream about chocolate or potato chips all of the time. (And, for the record, a “perfect diet” simply doesn’t exist, so we can stop striving for it.)

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.

Learn more: eatmorerealfood.com naturesfare.com 28 | March/April 2016

Decipher Your Cravings

The first step is to keep a food/feelings journal. Write down what you eat and how you feel. What are you craving and when?

What days do you have evening cravings?

How’s your stress level?

Map this out and you’ll start to put together some direct connections; like, if I don’t sleep well then I’m craving more sugar throughout the day. If I don’t eat enough for breakfast or lunch then I have a lot of evening cravings.

It’s all very interesting.

It’s time we make friends with our cravings and learn what they really mean.

Embrace them and thank them for the great information.

Chocolate

Sugar

Chocolate cravings actually indicate a magnesium craving, especially if you’re also feeling high stress and have tense muscles.

Sugar cravings indicate a blood sugar crash; notice what you ate earlier as it probably caused your blood sugar crash.

Evening

Salt Salt cravings indicate a real craving for salt.

Usually due to high stress and/or low blood pressure. Enjoy sea salt on healthy foods, unless your doctor has advised otherwise.

Evening cravings occur because this is when your willpower is low and your body will attempt to correct an imbalance. Not enough healthy starchy foods or not eating enough throughout the day can be culprits. Low mood/depression can also be a trigger.

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

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All Allergies

Allergies are a modern epidemic.

These natural ingredients help quickly with most outdoor, indoor and animal allergies. Golfing without allergy attacks. I tried all the medications and none worked well. After taking one capsule in the morning I'm completely free of all symptoms. Richard Gamez, 74, San Antonio, TX. For 20 years my life was miserable with sneezing, watery eyes and sinus pressure yearround on most days. I was amazed. On the 3" day all allergies were gone. It was like magic. Becky Gerber, 25, Dover, OH. Many more true #24 NPN 80043542 testimonials on the Bell website.

60 MORE NATURAL MEDICINES on the Bell website.

All guaranteed to help.

Men can perform anytime EroxilTM #6 helps most men to perform like in their 20’s. Evidence of a few GUARANTEED hundred testimonials on our website with full names and towns. All 100% true: Eroxil is the best of all the supplements for men I’ve tried. Boosts my sex drive and I’m able to function #6 NPN 80051008 anytime. Angus Gutke, 45, Calgary, AB. Regained virility in three days. My libido was restored for good sex. I’ve also given it to friends with the same results. One of them is a diabetic and overweight. Dr. Louis Rolland, 72, St. Hyacinthe, QC. Wow! I feel like thirty years ago.

My partner said I should have done it a lot sooner. She is one happy camper again. John Warner, 81, ON.

Women can climax again

ErosynTM #7 is the only product that helps most women to restore libido, desire and the ability to climax. There is no drug or natural product like it. Evidence from our website: Erosyn saved my marriage. I’m overjoyed! My libido is back. Words cannot describe how grateful I am. Carla Daunais, 32, St-Hubert, QC I’ve been married for thirteen years and never experienced climaxes in the last twelve years - until I took Erosyn. My new sex life is exciting! What a miracle! Jeane Adams, 37, American Fork, UT My sexual desire is greater now than it was for thirty years. It’s wonderful to have such ecstatic joy. I’ve tried others that didn’t work. Eve Jameson, 58, Kingman, AZ Literally hundreds more testimonials from delighted women on the Bell website.

Stem Cell Activator

Stem Cells activated from our own bone marrow spread all over the body to heal injuries, back or other pain, and rejuvenate our skin all over the body and especially in our face. Women that took it for healing were surprised that it visibly improved their facial skin better than creams. In a few weeks I noticed a huge difference in the appearance of my skin, as some lines and creases were diminishing, leaving a nice, polished glow to my face. Caroline Dube, Petawawa, ON Friends remarked that I don't have the deep lines in my face anymore. One concludes that if the stem #63 NPN 80051478 cells have such a healing effect on the skin, they must also have a great benefit for all internal organs.

I feel young and full of vitality. Diane Perreault, 62, TroisRivieres, QC. President’s statement: I’ve been taking #63 for years. I still enjoy working full-time. Invariably, in places where I have to give my age of 84, people comment that I look like I’m in my 60s. Nick A. Jerch.

President’s own story: 15 years ago I started to have arthritis, prostate, kidney, snoring and sleep apnea problems, which were all helped quickly with natural health products. I made it my life’s purpose to help others. Nick A. Jerch

We believe most people can improve or overcome their ailments, if they try.

All products have NPN licences. All are guaranteed. To ensure this product is right for you, always read the label. No money is paid for testimonials.

Kidney function

My own kidney function increased from 45% to 61% within two months established by blood tests by drinking the Bell Kidney Cleanse & Function Tea #76. Nick A. Jerch, President. Mount Sinai School of Medicine, May 2010 Newsletter, states that there is no conventional medicine to restore kidney function and NSAIDs are not recommended. Kidney #76 NPN 80048584 transplant is an option. However, all transplants require life long rejection drugs that kill the immune system and make a person defenseless against all minor and major illnesses. Excerpts from our website: Kidney GFR rate went from 29 to 43. My kidney function went from 40% to 80% Within 2-3 months my kidney function went from 46% to 63% Passed three small stones after drinking only 5-6 cups of Bell Kidney Tea. On our website, you will find full length testimonials with names of people and towns you can call if you want more information.

Supreme Immune Booster

Immune system for life ! I have been taking the Bell Supreme Immune Booster #52 for two years. I am amazed and delighted at how it has strengthened my immune system. I do not get colds or flus anymore. I am taking this supplement every day. Like a miracle, it strengthens my whole defense system against attacks from bacteria and viruses that our body has to get rid of if we want to stay healthy.

John Grace, 52, Broomall, PA The nurses were completely amazed.

The Bell Supreme Immune Booster #52 helped me to keep White Blood cell #52 NPN 80044236 count elevated during the treatment. By using #52 my white blood cells were above the normal range. The nurses were completely amazed as the WBC count blew off the charts. Deborah HaileyGlass, 44, Richmond.VA. White blood cells increased to 8.6 after taking the Bell Immune Booster. I have lymphocyte depleted hodgkins lymphoma. After each session of chemotherapy my white blood cell count would not return to a healthy level ( 410 is healthy). My count was .2, .3 etc. After using your Bell#52 my white blood cells count went to 3.0, 2.6 and 8.6. In other words good enough for me to enjoy life. Thanks Bell. Andrew A. Ament, 59, Merrill, WI.

Remembering and IQ

Helps to enhance memory and cognitive function in adults.

Actual results by people: Imagine how frustrating it is for someone with a Ph.D. who has difficulties concentrating and remembering something that happened yesterday.

Now that I use your Brain Function #36, I seem to be back to normal. I recommend it to anyone experiencing memory loss of any kind. Dr. Glenn A. Guidry Ph.D., 55, Nashville, TN. As a student, I was surprised with final exam results of 95%! I started taking Bell Brain Function #36 #36 NPN 80058161 half a year ago when I had trouble remembering things in a course. Things changed drastically when I started to take these capsules. I could concentrate and excel better than ever before. Exam results were 95% correct! Theresa Williamson, 31, Toronto, ON.

Natural health products gently address the root causes of health issues,

unlike medications that only address the symptoms, often with harsh side effects.

Available in all health food stores and in many participating pharmacies and grocery stores. If they don’t have it in stock or don’t want to order it for you, order it on our website, or call us with Visa or MasterCard. S&H $9.95. No S&H charges if three or more bottles are ordered.

Store locations on website.

1-800-333-7995 www.BellLifestyle.ca

160202-The Good Life Magazine

Overcome your chronic ailments:

NATURE’S FARE MARKETS

COMMUNITY EVENTS

SAVE A BAG We donate 5¢ to charity for each reusable bag used. Thank you for your support and choosing reusable shopping bags!

Our total donations as of the end of January 2015: Food Bank: $29,895.29 BCSPCA: $3,864.85 Langley School District Foundation: $3,271.10 BC Wildlife Park: $248.90 Animal Care Society: $248.90 We have raised $9,448 for our previous Save-a-Bag charity, the Sierra Club.

Update

A Great Place to Work– Seriously, We’re Certified!

Welcome White Rock to Our Family

At Nature’s Fare Markets we take our Core Values to heart, always putting our staff and customers first. We are very excited to announce that Nature’s Fare Markets has been officially certified as a Great Place to Work. The Great Place to Work® Certification Program is the official standard bestowed to organizations demonstrating the highest level of workplace culture.

We are very excited to announce that we have a new location coming to White Rock, BC in late spring 2016.

As with all of our communities, we can’t wait to get involved with the people of White Rock. We look forward to growing our community of knowledgeable, socially responsible, and downright amazing customers and staff.

Stay tuned for more info as we begin our adventure in this new location.

ore t s k oc te R oon! i h W ing s open

3% CLUB The 3% Club is all about giving. Through this program, Nature’s Fare Markets helps all types of local groups, clubs, businesses, and organizations give back to the community.

Participating organizations collect receipts from purchases made at Nature’s Fare Markets and we give them back 3% of the total spent! In 2015 we had 102 participating organizations and we gave back $24,303.28 to help support their programs and needs.

Ask for more information: info@naturesfare.com

Job Fair in White Rock: March 21st Polish up that resume! We’re hosting a Job Fair for the new Nature’s Fare Markets in White Rock–opening late spring 2016!

Do you live a healthy lifestyle, believe in the values and virtues of organic and natural products, and genuinely want to help guide our customers to a better living? Do you work as hard as you play and believe that having fun at work is critical to success? Are you driven by performance, intuitive, passionate, educated and experienced in purchasing in a competitive retail environment? Then we would love you to join our team.

Come visit us and find out about the part- and full-time positions we have available as well as the many benefits of working here.

Monday, March 21 | 10am-4pm Ocean Promenade Hotel, 15611 Marine Drive, White Rock, BC

Find out about events and contests happening in Nature’s Fare Markets’ stores and our communities. www.naturesfare.com

NEW BISTRO DISHES —

at —

Nature’s Fare Markets

GLAZED SOBA NOODLE AND BRAISED BEEF SALAD

POPEYE PROTEIN BOWL

LEMON, POPPY SEED & CHIA MUFFIN

Pickled cucumbers, cashews, and asian vegetable slaw mixed with soba and tender beef. Tossed in our Sweet Tamari Dressing.

Hearty and filling with spinach, quinoa, chickpeas, walnuts, and egg. Served with our Vegan Harvest Dressing.

We’ve added chia seeds for healthy omega-3 fats and fibre to this classic lemony sweet snack.

Availability, product, and pricing may vary per location. Look for the Apple Bistro in our Kamloops, Kelowna, Langley, Vernon, and West Kelowna locations. See in-store for details.

the good life The Magazine of Nature’s Fare Markets | 31

Find your

SP�ING ES��NTIAL�

Don’t let spring get you down. Talk to our vitamin specialists in-store to find out what is right for you.

ALLERGIES DETOX

LOCATIONS Kamloops 1350 Summit Drive 250.314.9560

Kelowna 1876 Cooper Road 250.762.8636

Langley 19880 Langley Bypass 778.278.1300

Penticton 2210 Main Street 250.492.7763

Vernon

CONNECT WITH US

3400 30th Avenue 250.260.1117

West Kelowna 3480 Carrington Road 250.707.3935

Lowest Price Guarantee

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

Fare Points

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

5% Discount Days

Save 5% on select days on regular priced merchandise.

Senior’s Days: Wed & Thurs Family & Student Day: Sunday

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