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THE Live well. Live organic.

LIFE

FREE

MAY/JUNE 2017

s n i m a t V i for e n o y r e v E 10

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DOWN THE GARDEN PATH

OUR MOOD & GUT CONNECTION

CLEAN BEAUTY

REST UP FOR RESULTS


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CONTENTS G OOD

Feature

6 Vitamins for Everyone

14

G OOD

to our Planet

10 Down the Garden Path

G OOD

Health

13 Stinky Sickly Smells

By: Dr. Shelby Entner, nd

16 Our Mood & Gut Connection

By: Lisa Kilgour, rhn

18 Microgreens 20 Learn To Be An Early Morning Riser

By: Vanessa Jahnke

24 The Whole Difference

18

By: Dr. Jennifer Dyck, nd

GOOD

Fitness

28 Rest Up for Results

By: Rachel Doell

G OOD

Nutrition

9 Eating Like a Cave Man?

By: Dr. Jason Marr

14

WHAT WE’RE EATING:

Recipe: Spring Vegetable Farinata

Chickpeas

25 Kombucha

26

By: Natalie Grant

26 Snacking Fuel

Recipe: Chocolate Tahini Energy Bars By: Tori Wesszer

G OOD

Beauty

22 Clean Beauty

By: Joy McCarthy

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

28

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


NATURE’S FARE CALENDAR

May Dates subject to change. Check online for event details: naturesfare.com IN-STORE FREE WELLNESS TALK

Healthy People Healthy Planet SPEAKER: Dr. David Wang PARTNER: Pranin Organics

May 16

Kamloops

May 17

Kelowna

IN-STORE FREE WELLNESS TALK

Seven Days to Reduce Joint Pain SPEAKER: Dr. Frank PARTNER: SISU May 25

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

Silva

White Rock

June

May 4 June 6

Dates subject to change. Check online for event details: naturesfare.com IN-STORE FREE WELLNESS TALK

Essential Oils for Well-Being SPEAKER: Marva PARTNER: NOW June 1

May 11

Ward

June 13

Kamloops

Eat Your Way to a Healthy Gut

May 18 June 27

V�RNON

May 25 June 29

P�NTICTON

May 3

IN-STORE FREE WELLNESS TALK

K�LOWNA

WHITE ROCK

SPEAKER: Desiree Nielsen PARTNER: Bio-K+

May 1

June 13

Kelowna

May 15

June 5

June 14

Kamloops

June 12

June 19

May 8

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

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SALE START DATES

May 4

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


THE

F F U T S D GOO USE

SHADY DAYS SUNSCREEN Back to Earth

SUPPLEMENT ASTAXANTHIN PLUS Natural Factors Astaxanthin Plus combines AstaREAL® astaxanthin, one of nature’s most powerful antioxidants, with lutein and zeaxanthin to protect cells from oxidative damage. Astaxanthin Plus is cardioprotective, supports the immune system, and protects the skin from premature aging and other health risks associated with UV exposure. Astaxanthin also helps maintain gastrointestinal and eye health.

HOME EAT SCENT-FREE AIR FRESHENERS Aircoal Aircoal is made from naturally derived charcoals tucked neatly within breathable Eco-fabric; it absorbs odours without chemicals and absorbs chemicals without scents. Unlike scented fresheners and candles, Aircoal doesn’t release any trace chemicals or smoke. Aircoal has been tested in Canada with scientific equipment to positively clean molecules from the air and is completely safe for Scent-Free Zones and all those affected. Aircoal is effective and economical to use in all the corners of your active lifestyle.

READ LET THEM EAT DIRT by B. Brett Finlay and Marie-Claire Arrieta Babies and young kids are being raised in surroundings that are increasingly cleaner, more hyper hygienic, and more disinfected than ever before. As a result, the beneficial bacteria in their bodies are being altered, promoting conditions and diseases such as obesity, diabetes, asthma, allergies, and autism. As Let Them Eat Dirt shows, there is much that parents can do about this, including breastfeeding, if possible, getting a dog, and avoiding antibiotics unless necessary—and yes, it is OK to let kids get a bit dirty.

Protect your skin naturally with our Shady Days Natural Sunscreen broadspectrum (UVA & UVB) 30 SPF mineral sunscreen—everything you need—nothing you don’t. Easy to apply, non-greasy, non-whitening (nonnano!) zinc oxide sunscreen provides safe, effective sun protection for the entire family! Non GMO. Not tested on animals.

WATCH HOW TO LET GO OF THE WORLD In How to Let Go of the World and Love All The Things Climate Can’t Change, Oscar nominated director Josh Fox (Gasland) continues in his deeply personal style, investigating climate change—the greatest threat our world has ever known. Travelling to 12 countries on 6 continents, the film acknowledges that it may be too late to stop some of the worst consequences and asks, what is it that climate change can’t destroy? What is so deep within us that no calamity can take it away?

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


GOOD

Feature

Vitamins for Everyone Confused about vitamins? Not surprising, given the overwhelming choice on the shelves. So, we asked Naturopathic Physician and teacher Dr. Shelby Entner for her take on what most of us need, and how to make the right choice. How do we know which vitamins we need?

A

re you active or sedentary? Do you smoke? Are you postmenopausal, pregnant, or planning a family? Are you stressed or dealing with a particular health issue? On medication? I always look at the individual first: at age, activity level, stress levels, family and medical histories, and nutrition. A 20-year-old athlete will have different needs than a 65-year-old who’s retired and dealing with heart disease. I just saw a 17-year-old who is living off Lucky Charms and pop. It’s so varied.

Don’t we get what we need in our food? Eating well is helpful—and hopefully you are! But it’s really hard to fully get what you need from food today. Sadly, the average person’s diet is calorically dense, but not nutrient dense, especially if it’s high in fat, sugar, and salt. And even those who think their diet is healthy have their vices!

6 | May/June 2017

Finally, it’s important to consider long-term prevention—especially if you have, for example, a family history of heart disease.

Given that, what vitamin supplements benefit most people? I always recommend that people see a professional to make sure their individual needs are met, but I find that most people benefit from these vitamins: 1 Omega-3 Fatty Acids (fish- and plant-based) Brain- and heart-boosting, and antiinflammatory. Across the board, for all ages, most people need more in their diet. 2 Vitamin D Essential for bone health because it helps the body to absorb calcium. In North America, vitamin D levels are quite low, regardless of age, all year round. Even in summer, the average Canadian is not lying on the beach. They are either working or avoiding the sun for skin health and anti-aging. It’s better to be tested to determine your need.


3 Multivitamin/Multimineral Take a good, broad-spectrum multivitamin to keep it simple. 4 Vitamin B Each of the eight B vitamins are essential for different functions—like making red blood cells, regulating sleep cycles, and metabolism—so it’s essential to take a B complex supplement. Most people need more than a multivitamin provides, depending on stress levels, energy needs, or medications that may interfere with synthesis. And if you are vegetarian, or not methylating properly (see sidebar) you should be tested. Note: It’s best to take B12 sublingually (under your tongue) for best absorption. 5 Magnesium Essential for more than 300 different chemical reactions, magnesium is particularly important for people who experience sleep disruption, anxiety, and muscle pain. It’s a ‘smooth relaxer’ everywhere—head and body. Be careful—too much will loosen everything, including your bowels!

Are all vitamins created equal? No. People look for savings, but it really does pay to look for quality ingredients and manufacturing processes. We’ll spend more money on good gas for our car, or good wine, but not another $5 on vitamins! Inexpensive brands cut corners, and use more synthetic ingredients. I avoid ingredients I can’t pronounce, and fillers and binding agents, which means the nutrients themselves aren’t as accessible. Always choose a good quality brand. 

WHAT IS

Methylation? Methylation is a biochemical process involved in almost all of your body's functions— the interaction of carbon and hydrogen atoms in your body that control everything from brain chemistry to how you convert food to energy, respond to stress, repair, and detoxify. Research is now showing links in the quality of methylation to autoimmune and degenerative diseases, learning disabilities, prenatal risk factors, and adult autism. Some people, explains Dr. Entner, methylate smoothly, and some are more jagged. Critical to smooth methylation is the production and recycling of the master antioxidant glutathione, which relies on vitamins like B, D, and magnesium to function properly.

Sources: www.womenshealthmag.com

www.health.com

www.mensjournal.com

www.mindbodygreen.com

www.alive.com

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


SuperFoods

Organic Red Superfood Blend

• Super antioxidants • Phytonutrient source • Beets, pomegranates & berries • Grapeseed, goji & carrots • Gluten-Free • Non-GMO • Vegan

Organic Red SuperFoods provide full-spectrum antioxidant powder that provides 9 powerful organic red fruits and veggies in one blend. Experience the energizing, healing and restorative power of this superfood blend of organic beets, pomegranates, goji berries, grapeseed, carrots, blueberries, strawberries, raspberries and cranberries. This instant, ready-to-use powder is the perfect addition to smoothies, salad dressings, sauces and homemade energy bars!

Healing • Energizing • Restorative

Red Superfoods 210 g Powder

To the Consumer: Present this coupon to participating Nature’s Fare store to receive $2.00 off the purchase of Prairie Naturals Red Superfoods 210 g Powder. Provincial law may require the retailer to charge the applicable tax on the full value of the purchase before the reduction in coupon value. GST, PST and HST are included in face value where applicable. (Not valid with any other offer). Coupon expires July 31, 2017 To the Retailer: When your customer presents this coupon and you accept it on the purchase of Prairie Naturals Red Superfoods 210 g Powde, Prairie Naturals will be pleased to reimburse you the full value of the coupon. Other applications may constitute fraud. Requests for reimbursement received after August 31, 2017 will not be accepted. Failure to supply, on request, evidence that sufficient stock was purchased in the previous 90 days to cover coupons presented will void coupons. Coupons submitted become our property. Reproduction of this coupon is expressly prohibited. For redemption, mail to: Prairie Naturals, 56 Fawcett Road Coquitlam, BC, V3K 6V5.


GOOD

Nutrition

Eating Like a Cave Man? BY DR. JASON MARR

T

While the paleo diet is right on trend, says Naturopathic Doctor Jason Marr, it may not be done right—or be right for everyone.

he paleo diet is based on the idea that we should eat closer to what our biological systems were originally designed for in Paleolithic times—more protein, fat, and plant-based foods, and no dairy or grains. But it’s not just about what you should­— and should not—eat. It’s also about ratios and amounts. “Many people focus on the part about eating tons and tons of protein, and miss the part about getting enough healthy fats, more fibre, and more plant-based foods

than anything else, for high levels of phytonutrients, vitamins, and minerals. These are what make it an anti-inflammatory, alkaline-forming diet that balances blood sugar well, and manages weight. If you pay attention, your body will quickly tell you if you are doing it right.”

A Passing Fad? “I consider the Paleo Diet a fad because in three years we’ll hear about a new thought process on how we should be eating. All diets ignore the fact that we are unique individuals, and have different ways of

metabolizing and absorbing nutrients. Not everyone is going to do well on every diet. “There are lab tests we can now do to determine, down to your DNA level, what your body is designed to do—if there are certain forms, types, or ratios of food you need, or particular forms of vitamins.” The takeaway? Listen to your body, and observe what changes happen when you eat certain foods—and always consult a professional to make sure you do the right thing for your unique body. 

DR. JASON MARR is the Founder and Director of Evoke Integrative Medicine Ltd., a multi-disciplinary and integrative medical clinic in downtown Vancouver, BC.

the good life  The Magazine of Nature’s Fare Markets  |  9


G OOD

to our Planet

Down the Garden Path

Have you ever plucked a perfectly warm, sun-ripened cherry tomato from the vine, wrapped it in a bright green basil leaf, and popped it into your mouth? Oh the aroma, the flavours of summer! Such a heart-warming, soul-satisfying experience.

T

he benefits of a garden start in spring with the shake of a seed packet and a sprinkle of water—then the anticipation of watching for the first fresh shoots to push through the earth. We know that plants feed our bodies in so many good and delicious ways, but gardeners know that the symbiotic relationship we have with plants feeds so much more.

Our Health Growing your own herbs, fruits, and veggies means you will eat more of them, and at their highest, fresh-picked nutritional value and taste. We get more sunshine, fresh air, and exercise.

Our Relationships Nurturing plants creates a more harmonious connection to the natural world that spills over into every area of our lives. And when we get the family involved—especially young children—we learn to work together, to nourish patience and delight, to appreciate what it takes to grow our own food, and to realize the fruits of our labours. Science, beauty, and life skills in one tasty package.

Our Happiness Ahh, the fragrance of a rose…close your eyes, lean in, and inhale deeply, exhale

10 | May/June 2017

softly…doesn’t that feel better? Euphoric even. It’s no secret that surrounding ourselves with flowers and caring for plants gives us a sense of purpose, releases feel-good endorphins, reduces stress, and lightens our hearts. Digging in the warm soil, pulling weeds, and deadheading can also be meditative practices.

Our Wallets For the price of a packet of seeds you’ll have fresh veggies all summer—and enough left over to freeze, dry, or can for winter. Choose organic, heirloom, and non-hybrid species (non-GMO).

Our Environment Grow organically for your health and the planet’s. You’ll attract birds and bees and butterflies, and reduce: • Your purchases of fresh produce brought here by plane and refrigerated truck, from other parts of the world. (And when you do shop, buy local whenever possible.) • Food waste because you’ll appreciate the food you’ve grown yourself. Even better, start a compost heap to deal with organic kitchen and garden waste, and to nurture your soil.

An Easy Edible Garden No backyard? It’s easy to grow plants on a balcony to enliven your mood, your health, and your culinary adventures. All plants need full sun, water, and healthy, nutrient-rich soil to be successful. Tuck in a few marigolds to discourage pests and provide a pop of colour.

DID YOU KNOW?

Studies show when plants are present: PATIENTS in hospital rooms and those healing at home recover more quickly with fewer side effects. Our BRAINS are exercised, and our memory and concentration improved up to 20%. In the WORKPLACE, productivity and mood are enhanced, with fewer absences and cleaner air. More feel-good ENDORPHINS are released. We are more POSITIVE, and less prone to depression. CHILDREN learn, and those with attention-deficit disorders focus better.


Easy-to-Grow Container Garden Plants

Plant

Type

Conditions

Basil

Annual

Full sun, moist soil. Pinch the stems back to discourage flowering and force branching to increase leaf production.

Try Community Gardening Greater Vancouver cityfarmer.org/vanccomgard83.html

Chives and onion Perennial

Full sun, partial shade OK.

Okanagan centralokanagancommunitygardens.com/gardens/

Coriander

Annual

Full sun, moist soil.

Dill

Perennial

Full sun, moist soil.

Mint

Perennial

Mix of sun and shade. Moist soil. Invasive so keep in its own pot with room to spread.

Oregano

Perennial

Full sun, keep on dry side.

Parsley

Biennial

Full sun, moist soil. Tolerates partial shade.

Rosemary

Perennial

Full sun, tolerates some shade. Keep on dry side. Prune vigorously.

Garlic

Perennial

Full sun, deep pot.

Kale

Annual

Full sun, partial shade.

Peas and beans

Annual

A sunny trellis is ideal. Water well.

Peppers

Annual

Full sun. No extreme heat.

Salad greens

Annual

Sun in spring but prefer shade when it’s hot.

Strawberries

Perennial

Full sun.

Swiss chard

Annual

Full sun, partial shade.

Tomatoes

Annual

Full sun, water thoroughly. Deep pots.

Thyme

Perennial

Full sun, tolerate some shade. Sandy soil.

1. Check conditions: Choose your plants based on what sun or shade you have. • Fruiting plants like tomatoes need at least five hours sunlight, ideally eight. Same for Mediterranean plants like basil and rosemary. • Partially shaded balconies are ideal for salad greens, chard, kale, and herbs like chives and mint. 2. Ask the experts: Visit your local garden centre for lots of free advice about varieties perfect for your area and growing conditions. 3. Choose containers: Containers can be metal, wood, food-grade plastic, or ceramic. Make sure all have holes to drain excess moisture.

4. Seeds or seedlings: If you have space indoors, a packet of organic seeds is the cheapest option, ideal for successive plantings of salad greens and some herbs like arugula and cress. Seedlings give you a head start without the fuss of thinning and transplanting. 5. Give space: A new garden can look sparse, but plants quickly fill their pots, so leave lots of breathing and growing space. 6. Care and feeding: Use a good organic fertilizer and compost, and be careful not to over- or under-water. Nip the tops regularly to promote branching and strong, leafy growth. Snip herbs as needed, and don’t forget their flowers are edible, and delicious in salads. 

Sources: www.houseplantsexpert.com www.garden.com www.prevention.com/food/healthy-eating-tips/ benefits-gardening-how-vegetable-garden-canimprove-health

organicdailypost.com/9-ways-plants-createhealthy-environment/ www.gardeningknowhow.com/special/organic/ five-benefits-of-growing-an-organic-garden.html

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


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GOOD

Stinky Sickly Smells

Health

BY DR. SHELBY ENTNER, nd

T

he last time I was in a mall, I was overpowered by the most noxious smells! Was I walking by the restrooms or the fast food area, you ask? Nope, I was passing a seasonal display of scented candles, plugins, and air fresheners. With names like Dewy Meadows and Lilac Bouquet, the scents should have transported me away to a mountain top, but instead I felt wheezy, tired, and headachy. These chemicallycreated scents were far from refreshing and came with a heavy risk to my health. Many homes have air fresheners and candles, since we associate the clean, fresh, and sweet smells with calmness and homeyness. Many of us find pleasure in fresh mint, lavender, cinnamon, vanilla, or other aromatic herbs and plants found in nature. The desire to bring scents into our lives is natural; these smells trigger positive emotions and they can help calm or stimulate, depending on the scent. Unfortunately, commercial chemicals are not the same as natural compounds and can have significant negative effects on the body. Research has shown that certain chemicals can blunt smell receptors or coat the nasal passages with an oily residue, temporarily blocking our sense of smell. Chemical sprays, plug-ins, and gels can contain a vast amount of dangerous substances that can cause significant health concerns— many are associated with infertility, lung damage, or cancer. Phthalate, a hazardous chemical associated with birth defects, hormonal changes, and

infertility, is often found in these chemical scents. Linked to early puberty, autism, obesity, and birth defects, phthalates are often labelled “fragrance” or “parfum”. Another worrisome plug-in and aerosol chemical is 1,4-dichlorobenzene, considered to be a human carcinogen. It’s been shown to cause kidney and testicular cancer in rats and increased asthma in humans.

Chemical sprays, plug-ins, and gels can contain a vast amount of dangerous substances that can cause significant health concerns—many are associated with infertility, lung damage, or cancer. The International Journal of Public Health published a 2013 study showing that families with air fresheners in their homes had significantly higher rates of asthma and lung infections. Over 2,000 pregnant women participated in the 2013 study and the connections with these health issues were clearly linked with the VOCs (volatile organic compounds), air vapours, and gases released by the air fresheners. Another study with over 14,000 children showed that those exposed to air fresheners in utero and early childhood had higher levels of diarrhea and earaches; their mothers had increased risks of headaches and depression. The chemical fragrances had serious health consequences, yet these families were completely unaware of the risks.

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.

The fragrant product market is one of the fastest growing of all global industries, projected to exceed $10.4 billion by 2020. Luckily we have alternatives to these toxic smells. Natural essential oils are a fantastic way to bring fresh scents into a home. Use them with a diffuser, oil ring, or just in a bowl of water, to spread fragrance through the room. My favourite is a Back to Earth Enviro peppermint scented product that I spray to keep me focussed and alert on a busy clinic day. Look for natural options to bring fresh, clean, uplifting, calming, or seasonal smells into your home and work. They’re less expensive to your wallet, and your health! 

verocare.ca

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


GOOD

Nutrition

  WHAT WE’RE EATING  —

Chickpeas

C

hickpeas have gained popularity in mainstream cooking, as they are a terrific source of protein and fibre for vegetarian meal options. Originally cultivated in the Middle East and Mediterranean, chickpeas, also known as garbanzo beans, are considered both a vegetable and protein food. Though the most common type of chickpea appears round and beige, there are other varieties that vary in colour such as black, green, and red. These nutty flavoured beans contain a high number of important nutrients, including protein, fibre, vitamins, and minerals. Including chickpeas in your diet is a tasty way to combat certain chronic illnesses such as heart disease and diabetes. 14 | May/June 2017

Even though fibre provides a number of important health benefits, it is often overlooked; by consuming one cup of chickpeas you get about one third of your daily fibre needs. Fibre helps to keep you feeling full longer, which is great for preventing

overeating. Chickpeas also contain soluble fibre, which helps lower low-density lipoprotein (LDL), or bad cholesterol. Soluble fibre also helps keep blood sugars steady, which benefits people with diabetes.

My favourite aspect of cooking with chickpeas is the fact that I am such a huge spice nut, and they just marry so well with almost any spice available. Keeping chickpeas in my spice drawer is great for inspiration. 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.


Spring Vegetable Farinata

prep It When it comes to preparing these legumes, it really depends on which form you have; you can buy them canned, dried, fresh, or as a flour. The flour makes a great substitute for anyone with gluten intolerance, although most recipes call for it to be incorporated with other gluten-free flours, such as rice flour. You can even just make your own chickpea flour by placing dried chickpeas in a food processor or blender, and blending until pulverized. If you do this, just make sure to run it through a sieve in case any larger pieces make it through. The canned and dried options are really straightforward to use. Canned chickpeas are cooked and ready to go. Just open the can, strain the liquid, and give them a good rinse. As for the dried variety, they just need to be simmered for about an hour. While they are cooking you can add different aromatics to the simmering liquid, just to add a bit of punch; things like bay leaves, fresh herbs, or peppercorns will add a nice touch.

Pair It Chickpeas are a really versatile ingredient that can be used with a wide variety of other foods. Because in most cases they are dried or canned, they won’t fall under the category of being a truly seasonal ingredient, as we have access to them year round. They go great with almost any vegetable, grain, fish, or meat, but the best mates for chickpeas will be most herbs and spices. We commonly see them used mostly in Middle Eastern and Indian cuisines, the cuisines that rely so heavily on the big, bold flavours of many spices. So, when you are going to make stewed chickpeas or a fresh chickpea based salad, you will want to think spices, such as toasted cumin, fennel seed, cayenne, garam masala, or herbs like cilantro, oregano, and basil.

1 ½ cups chickpea flour 2 cups

water

4 tbsp

olive oil

2 tsp

salt

There is really only one cooking technique when it comes to chickpeas, and that is taking the dried legume and simmering it until it is tender. Once this part has been done, you can use it further in recipes such as cold in a nice summer salad, cooked into soups or curries, or even just as a side dish for something else.

½ tsp

pepper

8

asparagus stalks

½ cup

radishes, thinly sliced

¼ cup

chives, roughly chopped

The one other unique way to cook chickpeas would be if you could manage to get your hands on fresh garbanzo beans (just another name for chickpeas). These aren’t very commonly seen, but can become available from time to time during the summer months. If you have a chance, grab them up! They are even better fresh. To cook them when fresh, if you are lucky enough to find them, you can either shell them and treat them much like fresh peas, or you can sauté them in their skins, season them with some salt, pepper, and a splash of butter, and eat them out of their skins much like whole edamame. 

1 cup

arugula

Cook It

1. Preheat oven to 450°F. In a medium bowl, whisk together chickpea flour, water, salt, pepper, and 2 tbsp olive oil. Chill in the fridge 1–4 hours. 2. Heat 1 tbsp olive oil in a small sauté pan on medium heat. Sauté radishes, asparagus, and chives and cook until the asparagus is al dente. Remove from heat and let cool. 3. Oil an oven-proof pan with the remaining 1 tbsp of oil. Heat pan in oven for about 10 minutes. Remove hot pan from oven and pour the chickpea mixture into the pan. Arrange the sautéed vegetables on top, pressing them slightly into the batter. 4. Bake 15–20 minutes, or until the batter is cooked through. Sprinkle with fresh arugula before serving. 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  |  15


GOOD

Health

Our Mood & Gut Connection BY LISA KILGOUR, rhn

Did you know that your gut and your mood mirror each other? And if you’re prone to depression you may also be prone to constipation? The next time you have any digestive issue, take a look at your mood. How are you feeling?

I

nside our gut is a tiny little brain. Okay, it doesn’t really look like a brain, but there is a complex system of neurons (brain cells) down there, and they function like a mini brain. One that feels more than it thinks. Think of the feeling of butterflies in your stomach. This is the Enteric Nervous System (ENS), and its primary job is digestion. To move food through the gut it uses and even manufactures many of our neurotransmitters (brain chemicals). The ENS makes 90% of the serotonin (our “feel good” neurotransmitter) and 50% of the dopamine (our “reward” neurotransmitter) in our body. So it makes sense that we can feel mood issues in our gut. And, it’s looking like the bacteria living in our gut, our inner ecosystem, stimulates the production of these neurotransmitters.

The balance of our gut bacteria equals the balance in our neurotransmitter production. The ENS is actually pretty selfsustaining. It doesn’t really listen to our big brain—it has its own job to do (mostly digestion). But our brain needs a lot of information and possibly/probably neurotransmitters from the ENS. It’s looking more and more like our brain isn’t really in charge of everything, it just likes to pretend it’s in charge. When our neurotransmitters are out of balance in our brain or in our gut we may feel symptoms: • Low levels of serotonin/dopamine = depression and constipation • High levels of serotonin/dopamine = anxiety and diarrhea So, it would make sense if something helped balance one symptom, it would balance the other…right?

LISA KILGOUR, rhn is Nature’s Fare Markets’ Registered Holistic Nutritionist. She is Board Certified in Practical Holistic Nutrition and provides free half hour one-on-one nutrition consultations in our stores. Check out the appointment schedule on page four and book your free appointment in-store today or online at naturesfare.com. Learn more: lisakilgour.com

16 | May/June 2017


Well, we can’t say for sure…yet. But things are looking promising. Some studies have found a correlation between taking a probiotic supplement and lower levels of anxiety, in about two weeks. And anti-depressant medications are known to stimulate digestive issues like diarrhea by increasing the level of neurotransmitters around our neurons. As well, people diagnosed with Irritable Bowel Syndrome (IBS), a condition with a variety of flipflopping digestive issues, have a high rate of also having a diagnosis of anxiety and/or depression.

The ENS makes 90% of the serotonin (our “feel good” neurotransmitter) and 50% of the dopamine (our “reward” neurotransmitter) in our body.

They do seem connected, so the next question is… what can we do about it? The most logical answer, while we wait for some extra definitive research, is to support our gut and thereby possibly our mood, with our diet. It’s possible that if we feed our gut bacteria its favourite diet, it will thank us with some great neurotransmitter production (including GABA, an anti-anxiety neurotransmitter blocker…it’s all about balance). I must stress that diet doesn’t replace counselling or other forms of important mental health support. We need to treat our lovely brain as kindly as we treat the rest of our body by seeking good practitioners trained in mental health issues. I would love it if counselling was as normalized as seeing the dentist…hopefully one day. 

Get your gut bacteria into balance with diet

1

Feed your gut a good probiotic supplement and fermented foods (like unpasteurized sauerkraut or kimchi). The probiotic seeds your gut, and the fermented foods feed the good bacteria and help to create a happy environment for them.

2

Eat more plant-based foods—your gut bacteria loves to munch on the fibres from plant-based foods, like veggies. The American Gut project has found a direct correlation between a diet high in a variety of plant-based foods and a very healthy and diverse gut bacteria population. Eat your veggies!

3

Do some gut healing—our gut walls can sometimes be damaged or inflamed, and this can wreak havoc on our gut bacteria. Add gut healing foods like homemade bone stock, aloe vera juice, or L-glutamine into your day to keep your intestinal walls healed and healthy.

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


GOOD

Nutrition

Microgreens We love our microgreens! Delivered to Nature’s Fare Markets within 24 hours of harvest, these nutritious pops of flavour and colour from Grown Here Farms are a favourite. We sat down with Krystine McInnes from Grown Here Farms to learn about their musical approach to farming, and what makes their microgreens so tasty. Why did you choose to be a farmer?

O

ur passion is to reconnect people with their food, nature, and each other. We want to make sure the integrity of our ingredients is a cut above, and we’re committed to being a net-zero operating organic farm—from seed to distribution. “I hope consumers know how much integrity Nature’s Fare Markets has in supporting their local farmers. They stand apart because they really do care.”

We are very much about Mother Nature and love, pure from the source. What are microgreens? A microgreen is the baby form of the full vegetable, harvested at 10–14 days old, with all the nutrients and flavour of the full leaf. We grow kale, arugula, beets, radishes, red and green mizuna (mustard greens), Swiss chard, fava beans, and pea shoots, which we put into two different blends: Main Street Mix and West End Blend. 18 | May/June 2017

Microgreen Maximum Nutrition Because microgreens are grown longer than sprouts (seeds are germinated in water just long enough to grow pale, underdeveloped leaves), they are packed with antioxidants and nutrients to fuel their growth into plants. A 2012 study* from the USDA Agricultural Research Service shows that microgreens in general contain: • 5x higher levels of vitamins and carotenoids than their mature plant counterparts; • Almost twice the amount of vitamin C found in tomatoes; • More beta-carotene than carrots; and • High levels of vitamin E, iron, and vitamin K. To boost their nutrition even more, drizzle your microgreens with healthy oil to improve the bioavailability of the fat-soluble carotenoids, and vitamins E and K.


GROWN HERE FARMS

Micro Recipes

Langley, BC

A few of Krystine’s favourite ways to use punchy, crunchy, colourful microgreens

Local, sustainable, and certified organic greenhouse grows beautiful micro-green salad blends and are delivered within 24 hours of harvest. They use sound therapy with their plants as they grow.

— Toss with avocado, balsamic reduction, and goat cheese — Garnish the top of flatbread, soup, or rice or pasta dishes — Stuff into a wrap or sandwich — Blend into a smoothie or shake

Tell us how they are grown We are very much about Mother Nature and love, pure from the source. Our food production is vegan, as we grow everything in peat moss and coconut husk-based soil. No animal by-products come anywhere near our soil or greens, and we use only certified organic soil, and non-GMO seeds. We also play sound therapy of the HU tone to our plants. HU is considered—spiritually and in quantum physics—the highest vibrational frequency in existence. Think of the hum of a beehive. This vibrational hum helps our plants to be stronger and healthier, and transfers to the people who eat them. Our

plants taste better, too. Just compare our microgreen arugula with some grown on a monocrop farm…there’s just no comparison in quality and flavour. We are also inspired by Masaru Emoto’s work, about how different vibrations from thoughts, words, ideas, and music affect the structure of water molecules. If all living things consist mostly of water, then the quality of our life is connected to its quality. We are interconnected with everything. All farmers get this relationship with life—and we are lucky to live it every day. 

Sources: www.grownherefarms.com en.wikipedia.org/wiki/Microgreen www.npr.org/sections/thesalt/2012/08/29/160274163/ introducing-microgreens-younger-and-maybe-morenutritious-vegetables

www.healwithfood.org/health-benefits/microgreensnutrition.php#ixzz4aCJjuGT6 www.masaru-emoto.net/english/water-crystal.html * University of Maryland and the U.S. Department of Agriculture

www.healingsounds.com

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


GOOD

Health

Learn To Be An Early Morning Riser BY VANESSA JAHNKE

“LIFE IS GETTING UP AN HOUR EARLY TO LIVE AN HOUR MORE.” —UNKNOWN

W

e all have a friend who jumps out of bed in the morning with reckless abandon, ready to seize the day, full of energy! How can I be like that, you ask? Studies show you can actually train yourself to be an early riser. But first, why is getting up early better for you than being a night owl? It helps you sustain a healthier diet, enhances your productivity, mental health, and mental clarity, improves your quality of sleep, and has been proven to lower cortisol levels and reduce stress.

Wondering what my personal routine is? I love lighting candles as soon as I get home, lighting my fireplace, and focusing on creating a relaxing space. I get into comfy clothes and prep dinner or lunch for tomorrow. Now that it’s spring, I also get out for a 20 to 30 minute stroll before or after dinner for some fresh air and extra “connection” time. Remember, it can take up to 21 days to create a new habit, so try these steps for at least 21 days and let me know how you do! 

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. 20 | May/June 2017

vanessajahnke.ca


EARLY MORNING RISER TRAINING

Bedtime

Ideally you should aim for 7 to 8 hours of sleep per night. Begin by slowly shifting your bedtime earlier by just 15 to 30 minutes at a time. So if you normally hit the hay at 11 pm, slowly shift that time to 10:45 or 10:30 pm; small adjustments will help create lasting change versus anything more drastic.

Power Down Food & Drink This is a key habit for your whole family. Turn off all TVs, laptops, and cell phones at least an hour before bedtime. There are two main reasons: one, if you’re constantly plugged into your device, you are continually being stimulated by information; and two, the blue light emitted by electronics is proven to disturb your brain. When you’re trying to “power down”, opt for a relaxing bath, read a book, or turn on relaxing music.

Eliminate caffeine and sugar completely after 3 pm. These two can wreak havoc on your system causing irregular spikes and crashes in your energy, keeping you up at night. As well, don’t eat too much in the evenings; if you go to bed with an overflowing tummy, chances are your digestive system will be working overtime and keep you awake. Finishing your last meal of the day 1.5 to 2 hours prior to bedtime is a good habit to get into.

Morning Plan

Setting your intentions for the next day is key! Plan what your morning looks like, get your gym clothes ready, pack your lunch, prep your breakfast. Shortening your morning to-do list will help you roll out of bed with less hesitation. Even with small goals such as waking up earlier, it’s important that you have a tangible reason to do it. How will you feel when you wake up early? Will you fit in a morning sweat session, take extra time with your morning coffee, or maybe have more time to make a healthy breakfast?

Natural Light

If your bedroom has solid blackout curtains, try keeping them cracked open just a bit to allow in a small amount of natural light. Our circadian rhythm is the 24 hour light-dark cycle that affects animals, plants, and humans. Long story short, 99% of living things go to “sleep” when the sun goes down and “wake” when the sun rises. Don’t fight your natural sleep cycle. If you are still having a hard time falling asleep, try taking a melatonin supplement to reset your sleep cycle and help you get those ZZZs.

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


GOOD

Beauty

Clean Beauty BY JOY McCARTHY

C

hemicals in many beauty products are problematic because they can be absorbed into the body and stored in fatty tissues or organs, such as the liver, kidneys, reproductive organs, and brain. Scientists are finding industrial plasticizers, such as phthalates, in urine, preservatives known as parabens in breast tumour tissue, and antibacterials such as triclosan, and fragrance chemicals like the hormone-disrupting musk xylene in human breast milk.

cosmetics chemicals. So it’s up to consumers to decide what’s safe. I know you’re not a chemist, nor am I, but we do need to take responsibility for what we put on our body.

Your skin is your largest organ. What you slather on it gets Joyous Toothpaste absorbed into your blood even faster than if you Citrus Sea Salt Body Scrub ate these chemicals.

Remember, your skin is your largest organ. What you slather on it gets absorbed into your blood even faster than if you ate these chemicals. Make sure your products are clean and avoid the top 12 dirtiest chemicals in 80% of personal care products on the market today. 

The cosmetics industry is largely self-governing and Health Canada does not require pre-market testing of

DIY BEAUTY

2 tbsp organic coconut oil 2 tbsp baking soda 1 tsp fine Himalayan salt a couple drops organic peppermint essential oil

Combine all ingredients into a small glass jar with a lid. Store in a cool dry place. To use: Using a small spoon or ice pop stick, place a pea-size amount on toothbrush.

DIY BEAUTY

¾ cup grey sea salt 2 tbsp organic coconut oil 2 tbsp organic orange or lemon juice 1 tsp organic orange zest optional: a few drops of orange essential oil

Mix all ingredients together in a small bowl and transfer to a glass jar. Mason jars always do the trick nicely!

JOY McCARTHY is the Founder of Joyous Health, a Certified Holistic Nutritionist, award-winning blogger and two-time best-selling author. A trusted nutrition expert, Joy has been featured in hundreds of publications both online and in print; and is a regular health expert on TV. joyoushealth.com 22 | May/June 2017


THE TOP

12

S

Top 12 Endocrine Disruptors Hormones affect your beauty. They impact everything from how fast your hair grows to how clear your skin is. Unfortunately, in today’s society, we are exposed to a vast array of chemicals that disrupt our delicate balance of hormones.

1.

BPA: Avoid canned foods, sales receipts, and plastics marked with PC and #7.

2.

7.

Lead: Crumbling paint in an old home can be a source of lead; so can your lipstick and water.

Dioxins: Eat fewer animal products. Practice “Meatless Monday” by eating vegetarian at least once a week.

8. Arsenic: Again,

3. Atrazine: Choose

Mercury: Be cautious of what fish you eat!

organic produce and get a water filter.

because water is a source, get a good filter.

9.

10.

in plastic food containers, plastic toys, and products with “fragrance” listed on the label.

Perfluorinated Chemicals: Avoid nonstick pans, which release Perfluorooctanoic acid, and avoid water-resistant coating on clothing, carpeting, and furniture.

5. Perchlorate (A.K.A.

11. Organophosphate

4. Phathalates: Found

“Rocket Fuel”): Get a good water filter; eat sea veggies because they are a great source of minerals and very detoxifying.

6.

Fire Retardants: There’s not a ton you can do. Be sure your vacuum has a HEPA filter.

Pesticides: Choose organic produce, especially for the Dirty Dozen. Refer to the Dirty Dozen list (ewg.org) and tape it to your fridge for quick reference.

12.

Gylcol Ethers: Found in household cleaning products.

Top 12 Dirtiest Chemicals 1.

BHA and BHT: Used in moisturizers and makeup as preservatives. Suspected endocrine disruptors and BHA may cause cancer.

2.

Coal Tar Dyes: p-Phenylenediamine and colours listed as “CI” plus a five digit number. Look for these in hair dyes and food. The US colour name may also be listed (“FD&C Blue No.1” or “Blue 1”). Potentially carcinogenic and may be contaminated with heavy metals toxic to the brain.

3.

8. PEG Compounds: Used in

many cosmetic creams. Can be contaminated with 1,4-dioxane, which may cause cancer. Also look for related chemical propylene glycol and other ingredients containing “eth” (e.g., polyethylene glycol).

9.

Petrolatum: Used in some hair products for shine and as a moisture barrier in lip balms, lip sticks, and moisturizers. A petroleum product can be contaminated with polycyclic aromatic hydrocarbons, which may cause cancer.

DEA-Related Ingredients: Used in creamy and foaming products such as moisturizers and shampoos. Can react with nitrites to form nitrosamines, which may cause cancer. Also look for related chemicals MEA and TEA.

4.

Dibutyl Phthalate: Used as a plasticizer in some nail care products. Suspected endocrine disruptor and reproductive toxicant.

5.

Formaldehyde-Releasing Preservatives: Look for DMDM hydantoin, diazolidinyl urea, imidazolidinyl urea, methenamine, and quaternium-15. Used in a variety of cosmetics. Slowly release formaldehyde, which causes cancer.

6.

Parabens: Used in a variety of cosmetics as preservatives. Suspected endocrine disrupters and may interfere with male reproductive functions.

7.

Parfum (AKA fragrance): Can signify any mixture of fragrance ingredients used in cosmetics, even in some marketed as “unscented”. Some can trigger allergies and asthma. Some are linked to cancer and neurotoxicity.

Sodium Laureth Sulfate is a foaming agent and can be contaminated with 1,4-dioxane, which may cause cancer.

10.

Siloxanes: Look for ingredients ending in “-siloxane” or “-methicone.” Used in a variety of cosmetics to soften, smooth, and moisten. Suspected endocrine disrupter and reproductive toxicant (cyclotetrasiloxane).

11. Sodium Laureth Sulfate:

Used in foaming cosmetics, such as shampoos, cleansers, and bubble bath. Can be contaminated with 1,4-dioxane, which may cause cancer. Also look for related chemical sodium lauryl sulfate and other ingredients containing “eth” in the name.

12.

Triclosan: Used in antibacterial cosmetics, such as toothpastes, cleansers, and antiperspirants. Suspected endocrine disruptor and may contribute to antibiotic resistance.

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


GOOD

Health

The Whole Difference BY DR. JENNIFER DYCK, nd and herbs, many of which are grown right in the Okanagan! This blend is concentrated using vacuum pressure and warmth to provide the vitamins, minerals, and phytonutrients in Natural Factors Whole Earth & Sea products. By keeping the temperature low, the micronutrients are protected from damage by heat, and maintain their raw nature.

How does Natural Factors support our local communities? Living in the fertile Okanagan valley means you can truly call Natural Factors a local company. Winfield and Armstrong are home to roughly 1,000 acres of organic farmland that grow many of the ingredients in their whole food supplements. Natural Factors also started the Plant a Seed and See What Grows not-for-profit charity that supports local school educational programs to teach “seed to table” cycling, and empower children and adults alike to eat well and respect where food comes from.

Are all supplements tested to be sure they are safe and effective? What is a whole food supplement?

I

get this question a lot! A whole food supplement is a supplement (something that one would take to provide levels of nutrients that are not being reached by eating food alone) that is derived from blends of concentrated whole foods. The majority of its ingredients are from whole foods, which by definition is a food in its original form. Consuming

supplements in this form provides us with the micronutrients we are familiar with— vitamins and minerals—but also those that we may not be: phytonutrients. So when consuming your micronutrients in whole food supplement form, you are getting what nature intended.

What is Farm Fresh Factors? Farm Fresh Factors is a blend of over 40 different fruits, vegetables, roots, shoots,

DR. JENNIFER DYCK, nd is a naturopathic doctor, health educator, and public speaker with a passion for empowering her patients to achieve optimal health. With special expertise in treating digestive complaints, hormone imbalances, and brain-related health conditions, Dr. Jen is currently taking new patients at Brix Wellness in Kelowna, BC.

24 | May/June 2017

There is growing concern over the quality of nutritional supplements in Canada. As Canadians, we must demand the highest quality testing of supplements, and ISURA is a third party laboratory in Burnaby, BC that is providing just that. ISURA tests for over 400 contaminants as well as genetically modified material. Rather than relying on a paper trail to claim safety, ISURA tests every single Natural Factors product before you will ever see it on the shelf. 

naturalfactors.com


GOOD

Kombucha

Nutrition

BY NATALIE GRANT   |  FRENCH PRESS PHOTOGRAPHY

K

ombucha—what??? OK, I have to admit, when I first heard this word I honestly thought it was a new yoga pose. Little did I know it was a new trend hitting markets everywhere and people from all over were talking about the amazing health benefits. Needless to say, I had to see what the buzz was all about.

Benefits include:

Kombucha is known as the “Immortal Health Elixir” (from Dr. Axe) by the Chinese, originating in the Far East around 2,000 years ago. Kombucha tea, also referred to as a “mushroom tea” (even though it contains no mushrooms), is a fermented mixture of sugar, bacteria, yeast, typically made with black tea (although it can be made with green tea too) and has almost too many benefits to list.

• Cancer prevention

MY FAVES búcha Blood Orange Bliss Tea They’re local! Hibiscus RISE Blueberry & Maple

• Better digestion • More energy • Weight loss • Cleansing and detoxification • Reduced joint pain • Immune support

All this from a drink? Apparently the four main probiotics in this drink form a positive chemical reaction, if you will, and create these amazing health benefits. OK, now the taste. With all the research done all that was left was to try it! I quickly headed to my local market. Does it taste like your everyday cup of tea? In my opinion the answer is—no! In fact, at first I was a little caught off guard by the taste. However, I was surprised by the huge selection available when shopping for kombucha; the brands and flavours are endless, so there’s something for every taste. Besides consuming this as a healthy, beneficial drink, you can also incorporate kombucha into many other family-friendly recipes (you can find them online) such as vinaigrettes and even waffles—yes waffles! While I am still doing the research on whether it’s considered safe to introduce to kids, my research so far shows it to be okay in moderation for kids age four and up. In my opinion I think I will introduce it from time to time with my kids as well as in the form of some kid-friendly kombucha recipes. 

Source: www.draxe.com

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.

boombaloo.com | 

boombaloomagazine

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


GOOD

Nutrition

Snacking Fuel BY TORI WESSZER

First things first: I had no idea it was so easy to make homemade energy bars! That being said, I have to confess that this recipe took ages to perfect, a rather humbling experience. I mean, creating an energy bar should be so simple, right? After five (yes, five) failed attempts, these beauties were created and were a crowd favourite by a landslide. Let’s just say that I was a frequent flyer at Nature’s Fare Markets, as they have the best selection of healthy ingredients for making energy bars (over and over again). And hey, the ‘fails’ made for an awesome cereal!

S

ince having our little guy Max, I’ve started to hit the gym again and am paying more attention to what I eat surrounding my workouts. Staying properly fuelled before and after workouts helps us get the most out of our time exercising and speeds up recovery. These bars are perfect if you want to snack on one 45–60 minutes before a workout or immediately after to refuel. They’re also awesome if you just want a snack. Do you really need an excuse? Like most foods, portion control is still important here. If you are making 18 bars, each bar has around 190 calories, 6.5 g protein, 10 g fat, and 28 g of carbohydrates. These bars are rich in healthy fats, loaded with fibre, sweetened mostly from nutritious dates, and are gluten-free for those who need to avoid it! Of course, if you are needing to avoid gluten entirely be sure to use gluten-free versions of all of these ingredients (i.e. gluten-free oats). 

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. 26 | May/June 2017

fraichenutrition.com | 

fraichenutrition


Chocolate Tahini Energy Bars Gluten-Free | Makes 15–18 bars ½ cup tahini

1 tsp

vanilla

¼ cup

10

Medjool dates, pitted

cocoa (I used Green & Blacks)

½ cup hemp seeds

3 tbsp maple syrup

2 cups large flake rolled oats

¼ tsp

1 cup

sea salt

shredded unsweetened coconut

1. Grease a 9"x9" pan and line with parchment paper. 2. Place all ingredients in a food processor; pulse just until finely ground and the mixture sticks together. 3. Pour the ingredients into the prepared pan and pat down evenly and firmly (use another piece of parchment paper to press it down so that the mixture doesn’t stick to your hands). 4. Refrigerate for at least 1 hour or overnight before removing the bars from the pan and cutting into rectangular pieces.

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


GOOD

Fitness

Rest Up for Results BY RACHEL DOELL  |  STEPH SCHULZ PHOTOGRAPHY

As spring approaches, my clients want to amp up their training, push for new goals, or lose that last ten pounds before warmer temperatures arrive and winter sweats are retired.

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

dailyroutinefitness


I

n our rush to see results, it’s easy to forget about resting. We tend to skip over this chapter in our workout binders and focus on achieving goals quickly. However, rest is one of the most important factors in a successful fitness journey. If you’re not achieving the results you’ve been working hard for, your body is at a plateau, or you’re feeling exhausted, rest may be the missing link in your training. I know getting rest may be not only a physical battle, but a mental one, so here are the benefits of giving the body a break, to encourage you to kick your feet up.

If your heart rate increases at bedtime, you sweat during the night, or you have an anxious mind when trying to sleep, you could be overtraining.

Avoid injury When constantly training, we can overuse areas of our body where we want results. Whether a runner, cyclist, weightlifter, or dancer, you know how much demand your body faces in each workout. If we push too hard and too often without a break, our muscles and joints suffer from overuse. This is often when we see injuries.

Mix it up Whether you are working on a bikini butt, washboard abs, or increased speed on the track, focusing on the weak area of the body instead of on a balanced training program not only breaks the body down but creates imbalance in the muscles we aren’t working. A balanced program allows all muscles to be properly trained and lets the immune system repair and grow the muscles. If we don’t allow the body to mix it up, it misses out on the full benefits of our workouts.

Don’t worry about setbacks Clients often express fears about missing workouts when working on big goals, but

in reality it takes the average person two weeks of “non-activity” before losing a noticeable amount of progress. Stressing about having skipped your workout is actually more damaging than sitting around doing nothing! So skip the stress, kick up your feet, or go for a walk. Progress and power are in balance.

Get peaceful rest Late night workouts, overtraining, or lack of proper nutrition can all be factors putting our bodies in a state of high alert, which causes restlessness. If your heart rate increases at bedtime, you sweat during the night, or you have an anxious mind when trying to sleep, you could be overtraining; your body is saying it’s time to slow down. Rest days allow the body to slow down, relax, and keep hormones at positive levels. Proper rest days mean better sleep and more alertness for those workouts!

Give your immune system love One clue I’m overtraining and not allowing myself proper rest is when I experience

If you’re not achieving the results you’ve been working hard for, your body is at a plateau, or you’re feeling exhausted, rest may be the missing link in your training.

illness. If we are constantly in active mode and don’t allow our muscles/joints to repair, there will eventually be a toll on our immune system. Just as our bodies go into overdrive when we don’t get enough sleep, our immune systems do likewise when we don’t allow time for repair, rest, and relaxation. When sickness shows up, we also see our progress decrease, and we start to feel mentally fried. Feeling like your immune system is burned out? Maybe today just grab some green juice, visit the sauna, and hit the hay early.

Keep your head in the game Taking time to properly rest is going to affect many areas of your body, one of them being mental focus. Take days off to refocus your mind, remind yourself you can do this and about why these goals are important to you. When we get tired, mentally exhausted, and emotionally worn out, we tend to allow poor nutrition to work its way in, we lose the balance of what our body is telling us it needs, and we lose the strength to really show up for ourselves or others on a daily basis. I want to always love fitness, set big goals, and enjoy new adventures. I know if I don’t rest and recover, I’ll risk missing out on all that my body can allow me to do. This is the only body you have! Train hard, set big goals, and allow periods of proper physical and mental rest. 

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


Curcumin Ultra

Curcumin Ultra. So that every day can be your best day.

The most absorbable free form curcumin for fast acting, 24 hour relief of joint pain and inflammation. For more information or to find a retailer, visit aor.ca


NEW

GOOD STUFF IN-STORE MEAT

Pine Haven Beef Grass fed, grass finished beef from Pine Haven Farms is now available at Nature’s Fare. When a cow eats a diet it’s intended, the beef has high amounts of Omega-3, antioxidants, and vitamins A,E and K, and its flavour is outstanding.

SNACKS

Nut Butter Filled Clif Bars Yes, you read that right. These bars are filled with your favourite nut butter. Not only do they taste amazing, they sustain energy. This is a perfect bar while you’re on the run.

IN OUR BISTRO PANTRY SNACKS

Spread ‘Em

Bulletproof Upgraded Cocoa Powder

OMG! These are a must-try. You can add these vegetable and cashew spreads to anything. Try them as a dip, spread, sauce, pesto, or dressing. They are made with real food only.

Upgraded chocolate powder is organic, raw cocoa powder sourced from the best cocoa beans, stored to prevent contamination from heavy metals and fungi. Add to your Bulletproof coffee to ignite your morning routine.

R�USABLE

BAGS

MAKE A E! NC DIFFERE

We give 5¢ to local charities for each reusable bag you use. So far, you’ve helped raise $47,615.94

Smoked Tofu & Soba Noodle Salad Chickpea Blondie Spinach, Feta & Sundried Tomato Muffin

The Good Life CON TRIB UTO RS Creative Director

Freelance Writer

Editor

Marketing Director

Janna Payne

Julie Prescott

Marilyn Fransen

Debbie Collins


n e n i Wf r

o the 2017 CHFA Sustainability Award

LOCATIONS Kamloops 1350 Summit Drive 250.314.9560

Kelowna 1876 Cooper Road 250.762.8636

Langley 19880 Langley Bypass 778.278.1300

Penticton 2210 Main Street 250.492.7763

Vernon 3400 30th Avenue 250.260.1117

CONNECT WITH US   Lowest Price Guarantee

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

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

3480 Carrington Road 250.707.3935

5% Discount Days

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

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

The Good Life - May/June 2017  

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

The Good Life - May/June 2017  

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