The Good Life - November/December 2016

THE The Magazine of

LIFE

NATURE’S FARE MARKETS Live well. Live organic.

NOVEMBER/ DECEMBER 2016

Mindful

FIND YOUR CALM THIS HOLIDAY SEASON 11

21

26

28

HIDDEN CAUSES OF FATIGUE

MAKE FRIENDS WITH YOUR THYROID

FIGHTING THE MOM BUM

KEEP YOUR SKIN SOFT AS SEASONS CHANGE

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CONTENTS G OOD

Feature

6 Mindful Find your calm this holiday season

6

By: Julie Prescott

G OOD

Health

11 Hidden Causes of Fatigue

By: Dr. Shelby Entner, nd

12 Adrenals and Stress

By: Lisa Kilgour, rhn

13 Winter Wellness 21 Make Friends With Your Thyroid

16

By: Lisa Kilgour, rhn

22

PRODUCT TALK: Essential

By: Julie Prescott

Oils

24 What is Your Body Telling You?

GOOD

Fitness

26 Fighting the Mom Bum

By: Rachel Doell

G OOD

Nutrition

15 Holiday Flip 16

WHAT WE’RE EATING:

Recipe: Warm Brussels Sprout and Grape Salad

Brussels Sprouts

18 Fall Inspiration

18

Recipe: Butternut Squash Lasagna By: Tori Wesszer

G OOD

Beauty

28 Keep Your Skin Soft As Seasons Change

By: Jeanine Bower

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

26

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

NATURE’S FARE CALENDAR

November Beauty Night

SPECIAL IN-STORE EVENT

IN-STORE FREE WELLNESS TALK

Beauty Night

Look Fabulous & Feel Great

Learn to create fresh fall looks using all natural skincare and makeup.

November 2

White Rock

November 7

Kelowna

November 8

Vernon

November 9

Kamloops

SPEAKER & PARTNER:

Lorna Vanderhaeghe November 3

Langley

IN-STORE FREE WELLNESS TALK

Diet Does Not Equal Nutrition SPEAKER: Dr. Jason Marr PARTNER: Genuine Health November 22

White Rock

HOLISTIC NUTRITION CONSULTATION Book your complimentary ½ hour appointment in-store today.

NOVEMBER November 1

Kelowna

November 10

Vernon

November 15

Vernon

November 22

Kelowna

November 23

Penticton

November 29

Kelowna

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

December

DECEMBER

IN-STORE FREE EVENT

December 1

Vernon

December 9

Kelowna

December 13

Kelowna

December 15

Vernon

All Day Sale!

Plus: Charity Pancake Breakfast and Festive Eats & Treats!

December 3 All locations

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

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

100%

SALE START DATES

November 10

December 8

November 24

December 22

4 | November/December 2016

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

SUPPLEMENT

Noteworthy Notions USE

MODUCARE Stop a cold or flu before they start with Moducare! It is clinically proven to keep your immune system in balance. A healthy immune system helps protect you from cold and flu viruses, as well as allergies and even some autoimmune disorders such as rheumatoid arthritis. Good for the whole family, it helps individuals maintain good health or fight off disease effectively. For optimal immune health Moducare should be taken daily. For best results, start taking Moducare 60 days before cold and flu season starts.

PREMIUM NATURAL SKIN CARE Rebels Refinery Not only does this product look cool, it’s full of the highest quality of natural ingredients, and it’s 99 to 100% natural and pure gold.

All of their product formulas include active ingredients that encourage cellular renewal, protect skin from the environment, stimulate production of new collagen, clear blocked pores, and remove dead skin cells, in turn enhancing your skin’s elasticity, texture, and firmness.

EAT GUT SHOT Farmhouse Culture This beverage is good for the belly! Gut Shot is a fermented savoury drink made by fermenting organic veggies and then pressing to release all the vibrant juices brimming with live active cultures.

Gut Shot is a convenient way to help keep your gut healthy and well balanced. Shoot it, sip it, add to dressing, or boost your smoothie. Their flavours are really unique: Ginger Beet, Kimchi, or the Classic (cabbage). One shot will do the trick.

READ

WATCH BABY NOSH: PLANTBASED, GLUTEN-FREE GOODNESS FOR BABY’S FOOD SENSITIVITIES

by Jennifer Browne and Tanya R. Loewen

Caring for a baby or small child with food sensitivities is never fun—especially if you have no idea what the culprit is. Meet Jennifer and Tanya: two modern mamas with a combined seven children and 25 years worth of experience in navigating the problem of what to feed a baby with an uncooperative digestive tract.

Here are 50 plant-based, gluten-free, easily digestible recipes and remedies that are not only nutritious, delicious, and kind to your little one’s gut, but are also appropriate for the entire family.

SEED: THE UNTOLD STORY More than a cautionary talk about “man against nature”, this remarkable story of seeds is an epic “good-versusevil” saga playing out in our modern lives. For eons, cultures around the world have believed seeds to be our birthright, a covenant with the earth shared by all and passed down across generations. But today, our seeds are increasingly private property held in corporate hands. A cadre of ten agricultural companies (including Syngenta, Bayer, and Monsanto) now control more than two-thirds of the global seed market, reaping unprecedented profits. Genetically modified crops (GMOs) engineered in their sterile laboratories dominate farmers’ field and dinner tables in the United Stated and countries around the world.

Farmers from Minnesota to Madhya Pradesh, India toil in economic thrall to the “Gene Giants,” paying hefty licensing fees to plant their patented crops. If they attempt to save their own seed at the end of the season, following a tradition practiced by humans for over 12,000 years, they face ruthless prosecution.

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

G OOD

Feature

Mindful FIND YOUR CALM THIS HOLIDAY SEASON

BY JULIE PRESCOT T

Work, family, school, and a whirlwind of social activity...as you look back on 2016, do you wonder how you ever got through it? Many of us feel swept along by the speed and demands of our lives, and could benefit from a little meditation.

6 | November/December 2016

HISTORY OF MEDITATION 1500 BCE Early records of meditation have been found in ancient India, although the practice is believed to stretch back about 5,000 years.

18th Century Meditation teachings reach the west and begin to gain followers after Hermann Hesse publishes Siddhartha in 1922, and the Tibetan Book of the Dead is published in 1927.

M

editation doesn’t require you to hide away at a retreat for weeks on end. It can be a few simple techniques, used for a few minutes, to still your racing mind, with profound benefits. In fact, neuroscience studies show that mindful meditation may cause neuroplastic changes in the structure and function in areas of the brain involved in regulation of attention, emotion, and self-awareness.

“

In the midst of movement and chaos, keep stillness inside of you.

—DEEPAK CHOPRA

Practiced originally to access and deepen spiritual practice, meditation has become a modern tool to help people to de-stress, to slow down very busy lives…and to connect with the world in a more meaningful way.

This is a resolution worth making!

Pure and Simple If you can breathe, you can meditate.

Simply, it’s about noticing your breath as it flows slowly in and out of your body, until the topsy-turvy tangle in your mind

1960s Hippies travelling to India bring transcendental meditation and other meditation practices back with them to Europe and North America.

dissolves. Practitioners claim that during deep meditation mental activity stops, and the two hemispheres of your brain harmonize, benefiting you and those around you. Meditating in a group can amplify the experience.

Anywhere, Everywhere A meditative state exists when you are completely present to whatever you are doing, either sitting quietly or being active— in a yoga class, swimming laps, creating art, or digging in the garden.

And there’s no right or wrong way—just the way that works best for you. Some people repeat a mantra, or gaze at an object, play music, or sit in silence. Some prefer being led through a guided meditation, while others prefer being alone at the beach or on a bus.

2000s Companies like Google, Apple, Yahoo, and Nike offer meditation classes to employees to increase productivity, manage stress, and improve corporate culture.

• To a count of five, inhale slowly, expanding your belly first and then up to the top of your lungs.

• To a count of five, exhale slowly, deflating your lungs from the top down and your belly last.

• Be mindful of the flow of your breath, in and out. When your mind wanders (and it will), gently bring it back to your breath.

• At the end of your session, slowly open your eyes, stretch slowly, and be mindful of bringing your relaxed state to your activities throughout the day.

Repeat often…and enjoy the Holidays!

A Practice Means Practice Finding a way that works for you and practicing regularly will produce the most benefits. Here’s how to get started: • Find a quiet setting where you’ll be undisturbed for 15 minutes. Set an alarm so that you don’t have to keep looking at the clock. Just allow time to unfold.

• Sit or lie down comfortably.

online resources

• Close your eyes.

Endless websites are available to learn more about meditation, or to follow a free, guided meditation. Try: www.chopra.com www.youtube.com

• Relax your muscles; soften your face, neck, and shoulders.

Sources: Time Magazine: http://content.time.com/time/health/article/0,8599,2008914,00.html

Mayo Clinic: http://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/ art-20045858 The Chopra Center: http://www.chopra.com/ccl/sections/meditation

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

Supplements FOR

Stress Relief

If you’re already feeling overwhelmed, extensive changes to your lifestyle might seem out of reach. Certain nutrients and supplements can give your body a helping hand to create a little breathing room. Once the pressure’s off, you can focus on things like meditation, exercise, and healthy eating without getting even more stressed!

The brain naturally makes chemicals that help cope with stress, such as the neurotransmitter GABA (gamma-aminobutyric acid).

GABA is the brain’s “braking system.” Typically, when stress becomes overwhelming, the brain responds by producing more GABA, which in turn calms signals in the brain that can lead to anxiety, insomnia, and other physical or emotional symptoms of stress.

Unfortunately, if you’re prone to stress, or find you have a hard time coping, your brain may not be making enough GABA. Supplementing with GABA may help achieve a sense calmness and clarity similar to the state of relaxation found in meditation.

Certain amino acids are also helpful for fighting stress. L-theanine, the “feel-good” amino acid in green tea, calms the brain by boosting certain neurotransmitters, such as GABA, and increasing alpha brain waves associated with a state of relaxation. L-theanine helps diminish feelings of stress, worry, and anxiety, and, in turn, can actually help you improve focus and concentration.

While green tea is arguably a delicious and pleasant way to consume L-theanine, a person who drinks 6–8 cups of green tea a day may consume between 200–400 mg. L-theanine supplements save you from having to drink pots of green tea to get the benefits of this relaxing amino acid.

Herbal remedies are another safe, effective way to relieve stress.

Kava kava (Piper methysticum) has a long history of use in South Pacific Island cultural rituals as a natural mood enhancer. Kava kava is known to promote tranquility and decrease anxiety. The benefits of this powdered root extract come from kavalactones, compounds that have a calming effect, helping to decrease the physical impact of stress, increase happy feelings, and encourage restful sleep.

Stress is inevitable, but your reaction to it isn’t. With a few adjustments to your lifestyle, and a little help from diet and supplements, you’ll soon find yourself able to catch whatever life throws at you.

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Helps relieve mild insomnia and calms nervousness

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• Broad spectrum help for a variety of stress-related disorders

• Works in harmony with your body’s natural sleep hormones

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Promotes relaxation and a sense of calm

Calms the mind and promotes restful sleep

• Supports mental focus and clarity

• Fosters a sense of calm, relaxed alertness, and mental clarity

• Relieves occasional anxiety and minimizes the negative effects of stress

• Helps relieve occasional restlessness in times of stress

GOOD

Health

Hidden Causes of Fatigue

BY DR. SHELBY ENTNER, nd

A

s fall rolls in and we start to see shorter days and less light, it is a natural time for us to find ourselves slowing down, finding a pace that often feels quite different than the sunnier and busier summer months.

Although we don’t hibernate like some of our mammal relations, fall and winter can be a time of fatigue for many. An urge to stay home under the covers and in front of the fire can be a great break from a busy life and, in my opinion, a wonderful chance to take a mental break. However, feeling tired all the time is a different issue and should be examined if it is becoming a constant theme in your life.

Fatigue is the number one complaint of people seeking medical treatment in my office, and is a common problem in health care. Many people notice drops in their energy at certain points in the day, eventually finding that their energy level is just always low. Many of these patients think they are “just getting older” and it is natural to fall asleep on the couch at 8 pm! Discovering why fatigue is a constant in your day is the first step in recovering energy levels.

based on which lab you had your blood drawn at in town! Conventional medicine views these blood test ranges as “normal” or “abnormal” but within each range is an “optimum” and that is what we are aiming for when discussing fatigue and probable causes. Make sure you bring copies of your lab reports to your naturopathic physician to have these levels evaluated for a more functional medicine opinion.

A potential culprit when evaluating fatigue is our adrenal glands. In previous articles we spent some time outlining what function the adrenal glands have and the potential health concerns that arise when the adrenals are out of balance. Feeling “tired but wired” is one of the first signs of an overstimulated adrenal gland. This “wired” feeling can really be working for you at first, allowing you to multi-task and take on everything. Eventually high cortisol begins to create imbalances in energy and sleep cycles and the “tired but wired” leads to just pure “tired”. When at its worst

So where to start? Get the basics done first and figure out if your levels of vitamin D, B12, ferritin, and thyroid hormones are balanced with blood work. A source of controversy is what is normal with these values? Within Canada you can have different normals depending on the province and the lab where your blood is drawn. In my small community of Vernon, BC you can have two very different ranges just

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.

it can feel impossible to acquire a deep sleep at night, unwind after a busy day, or stay focussed on one task during the day.

Squirrel brain anyone?

Adrenal fatigue has a myriad of effects on other hormone levels and when it peaks at an age when other hormones are changing it can contribute to that “getting older” feeling. Don’t pack it in just because you have hit 40! Make sure you have your physicians check the more obvious causes of fatigue and work with a practitioner who will check other hormone levels, digestive malabsorption, vitamin levels, and possible chronic health concerns that contribute to feeling tired. It’s natural to have times in the year where we naturally want to slow down, but don’t accept being so tired that you don’t have time to enjoy your family, friends, and hobbies! Get your blood tests and hormone evaluations, and emphasize healthy habits that rebuild your energy and ability to enjoy life.

What can a blood test reveal about your adrenals?

Discovering why fatigue is a constant in your day is the first step in recovering energy levels. A basic blood test will reveal if your levels of vitamin D, B12, ferritin, and thyroid hormones are balanced. Bring copies of your lab reports to your naturopathic physician to have these levels evaluated for a more functional medicine opinion.

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

GOOD

Health

Adrenals and Stress

BY LISA KILGOUR, rhn They secrete cortisol and adrenaline (and other important hormones…but that’s another story for a different day) and these are released when you’re stressed. Any kind of stress will trigger your adrenals—a phone call, an email, a recurrent worry, a bear chasing you…it doesn’t matter to your adrenals. Each of these are stressful and will trigger your adrenals to pump out more cortisol and adrenaline.

Be kind to your adrenals RELAX Every moment you spend out of the stress state makes your adrenals super happy.

SEA SALT Your adrenals love sea salt, and you can salt you food to your taste (unless your doctor has recommended otherwise).

MINERAL DENSE FOODS Try cooked veggies, bone broth, and fresh-pressed veggie juices.

Your adrenals love minerals.

SUPPLEMENTS Magnesium and a good B complex are your adrenals’ favourite nutrients.

W

hat is the number one reason a new client will come to see me? That’s an easy one—it’s low energy.

An exhausted, dragging, can-barely-makeit-through-the-day kind of low energy. Does that sound familiar?

Low energy is really common today because our stress level is really high. I know you already know this. How many times can we be told that stress is harmful for our body?

How many ways can I try to scare you into believing me? As many as it takes because this is important.

Your adrenal glands are these tiny little glands that sit above your kidneys and their job is keep you alive. Yup—that’s what they do. You’re alive because of your adrenals.

The problem with that is two-fold: #1 – Instead of stress being a rare occurrence (like being chased by a bear), today we are stressed most of the time (most commonly due to constant worrying). #2 – Cortisol is also used to wake us up in the morning and allows us to be able to stand, walk, sit up, and have a conversation.

So, if you overuse your adrenals and they get really tired (adrenal exhaustion), you no longer have the ability to get out of bed and function in your life. Your high stress/high responsibility life is no longer possible.

You can live with tired adrenals for years (low energy, low blood pressure, anxiety, etc.) and then one day your adrenals run out of steam. That’s all, it just happens one day, you can’t get out of bed or go to work, usually lasting for about six months.

See why I use fear tactics to make my point? I don’t want to scare you, but I really don’t want you to spend the next six months in bed.

Every moment you spend in a relaxed state will strengthen and recharge your adrenals. No matter how busy your life is right now, you deserve a few minutes of relaxation and rejuvenation. Your body will thank you 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 or online at naturesfare.com Learn more: eatmorerealfood.com

12 | November/December 2016

GOOD

Winter Wellness

Health

Be prepared to fight off the cold and flu this season! Your best defence is boosting and balancing your immune system. Many factors, including increased stress, decreased sleep, and poor nutrition, can elevate your chances of becoming sick. There are many natural supplements that can help to keep you healthy this season.

Balance & Prevent

Fighting the Bug

A balanced immune system not only fights colds and flu, it can also assist in relieving the symptoms of allergies and autoimmune diseases.

It is recommended to start these products early in the season and continue taking them on a daily basis to ensure your system is prepared.

If you are directly exposed to or feel the onset of cold or flu symptoms, it is best to start treating them sooner than later. Many mainstream medicines only treat the symptom rather than actually making an impact on the bacteria or virus causing them. Natural products help to treat the cause of the illness and not just the symptoms, improving your body’s ability to work effectively and kill the bug.

Vitamin D

essential for immune health

Echinacea

Probiotics

anti-bacterial and has been proven to decrease the duration of illness

helps boost good bacteria and the body’s ability to fight off harmful bacteria

Elderberry

Medicinal Mushrooms

assists in strengthening the immune response

anti-bacterial and also assists with decreasing swelling of mucous membranes

Beta-sitosterol

Vitamin C

brings balance to an under- or over-active immune system

decreases the duration of colds when taken in high doses

Oil of Oregano

powerful anti-bacterial and anti-viral, helping kill the bug that is causing the illness

Colloidal Silver

 Oil of Oregano is a

powerful anti-bacterial and anti-viral, helping kill the bug that is causing the illness.

 Echinacea is anti-bacterial

and has been proven to decrease the duration of illness.

multi-purpose anti-bacterial and anti-viral to help kill harmful bacteria

Olive Leaf Extract

antimicrobial as it halts the replication of bacteria or virus particles, stopping them from spreading

Andrographis

boosts the body’s natural killer cells and increases the first line of defence

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

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GOOD

Nutrition

Holiday Flip Oh, just one candy cane won’t hurt. Well, no. But add two eggnogs, four mince tarts, ten nibbles of cheese, and a bowl of potato chips, repeated during every holiday get-together…and well, it all adds up to too much salt, too much fat, and too much sugar.

You’re the

HOST

The Strategy: Plan Ahead We know you want to look after your guests well, and serving healthy, delicious homemade food is well worth a little more effort. With these healthy and delicious alternatives on your table, you’ll always be a hit!

You’re the

GUEST

The Strategy: Choose Well It’s so easy to nibble while we chat and drink, so practice pausing for just one second before dipping into that chip bowl or cheese platter. If you must indulge, have just a bite or two, and then move on to a healthy option.

TIPS Drink water often. For a festive touch, drop a cranberry or two and a slice of lemon into still or fizzy water.

Never arrive hungry (unless it’s for dinner). Eat a sustaining high fibre/high protein meal like chili con carne before you go to the party.

The Typical Fare

Make Instead

packaged anything

homemade or artisan

baked goods with lard and margarine

baked goods with real butter

refined sugar or high fructose corn syrup

raw honey

potato chips

spiced popcorn

salted and roasted nuts

raw nuts in the shell

cream cheese and sour cream dips

salsa and hummus

candied yams

roasted sweet potatoes

pastry

filo

gravy

pan drippings

The Usual Suspects

Enjoy Instead

high carb and deep-fried

high fibre and high protein

trifle

mandarin or satsuma oranges

soft drinks

Zevia soda or club soda with lime

wine

spritzer

hot chocolate or flavoured coffees

green or black tea, apple cider, or Americano coffee

candy canes

cranberries

shortbread

pomegranates

samosas

sushi

cheese

raw veggies

chocolate

almonds

salt

spice

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

G OOD

Nutrition

WHAT WE’RE EATING —

—

Brussels Sprouts

B

russels sprouts are cruciferous, putting them in the same species as cabbage, and in the same family as collard greens, broccoli, kale, and kohlrabi. Looking like mini cabbages, Brussels sprouts grow in cooler climates and are harvested from September to March, making them a traditional fall and winter stock vegetable.

These tiny parcels are packed full of nutrition, high in Vitamins C, K, and B6, along with many essential minerals and fibre.

They tend to be a vegetable that people either love or hate, and part of this is because they have a unique smell and taste; this comes from them containing a high 16 | November/December 2016

amount of sulforaphane. Sulforaphane is a sulfur compound that has been researched for its potential ability to help the body protect against bacteria and help prevent cancer. The compound helps increase certain enzymes in the liver that in turn help

break down cancer causing chemicals. It is also shown to help prevent DNA damage caused by environmental factors and directly impact cancer stem cells, which again make it a powerful ingredient to help fight cancer.

Brussels sprouts are one of these ingredients that have a bad rap because people often hated eating them as kids.

Provided they are cooked properly, and are married with the right companion foods, they can be an exceptional addition to any dish.

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

Warm Brussels Sprout and Grape Salad

When I am really craving good Brussels sprouts, I will always wait until we have had some really good cold weather first—usually a frost has actually happened—as this will promote sugar development in them and intensify the flavour. In the grocery store you will want to pick ones that are tightly compact and hard when you squeeze them.

Generally, the smaller the sprout, the more intense the flavour will be; they will definitely be sweeter and more tender. So, with sprouts, it’s definitely a case of “good things come in small packages.”

Prep It Brussels sprouts are prepared much like their much bigger cousin, cabbage. The first thing you will want to do is remove the base of the stem and start cleaning off any leaves that are yellowing, bruised, or not in pristine condition. Once you have this excess removed from the sprouts, you will want to wash them extensively. When I wash my sprouts, I actually like to leave them in cold water with a touch of lemon juice for an hour or two. This really helps get rid of any dirt, or more commonly bugs, from the few top inner leaves. Once you are confident they are clean, reserve them for use.

Pair It Brussels sprouts are really one of the quintessential autumn ingredients. They are ready to harvest as early as mid August and are readily available through early winter. So, they pair well with all of those other fantastic fall flavours. Things like squash, root vegetables, nuts (especially walnuts and almonds) and heavy tasting cheeses like various blues or goat cheeses are all ideal choices, but there are a couple of key ingredients that mate exceptionally well with Brussels sprouts. So, if you really want to bring them to the next level, lemon (or any vinegars), butter, bacon, and thyme will be your best options.

Cook It There are really only a couple of ways that these wonderful little sprouts are cooked. Most of the time they will either be steamed, blanched, sautéed, or roasted, or they will be cooked in a combination of these ways. Whenever I cook them, I always blanch them in some heavily salted water first, and then normally roast or sauté them. The reason I like to combine two different techniques for cooking is that they can be quite dense and if you try to sauté or roast them without blanching, they can get overcooked on the outside but raw in the middle. The blanching and steaming will help avoid this.

3 cups

Brussels sprouts, cleaned and halved

1 cup

red seedless grapes, halved

½ cup

hazelnuts, roughly chopped

¼ cup

feta cheese, crumbled

2 tbsp

chives, finely sliced

1 tbsp

grapeseed oil

1 tbsp

butter

2 tsp

lemon juice

2 tsp

salt

½ tsp

pepper

1. Bring a small pot of water to a boil and blanch the sprouts for 3–5 minutes, and strain. Depending on the size of the sprouts, you may need more or less time.

2. In a medium-sized sauté pan, heat your oil and butter on medium to high heat. Once the oil and butter is hot add the sprouts and cook until fully cooked and some colour is on the sprouts. This will again depend on the size, but should take 5–7 minutes.

3. Add grapes and toss with the sprouts. You don’t want to cook the grapes, just lightly warm them. Remove from heat.

4. Add all of the remaining ingredients and season with salt and pepper.

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

Fall Inspiration

BY TORI WESSZER

The best of two worlds collide in this fall-inspired vegetarian lasagna.

Puréed buttnernut squash is layered with spinach and topped with fragrant sage leaves. Squash is rich in vitamin A and potassium, and has a naturally sweet flavour that perfectly complements the sage. Serve this rustic lasagna with a simple green salad for a perfect meal.

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 | November/December 2016

Website: fraichenutrition.com Instagram: fraichenutrition

Butternut Squash Lasagna 9

lasagna noodles, cooked to ‘al dente’

1½

cups part skim mozzarella, grated

200 g

bocconcini cheese, sliced

½ cup fresh Parmesan cheese, grated 12

fresh sage leaves

SQUASH LAYER 2 tbsp olive oil 1

large sweet onion, diced

2 cloves garlic, crushed 6 cups butternut squash, cut to 1" cubes 2 cups chicken or vegetable stock

COTTAGE CHEESE LAYER ½ cup spinach, cooked, drained, chopped 2 cups 2% cottage cheese 1

egg, beaten

¼ cup

fresh Parmesan cheese, grated

½ tsp

each salt and pepper

1. Preheat oven to 375°F. Lightly grease a 9x13" baking dish with olive oil.

2. Heat olive oil in a large saucepan over medium heat.

Sauté onion until transparent, 3–5 minutes. Add garlic, cook 3 more minutes. Add remaining squash layer ingredients, turn to low and cover until squash is soft.

Uncover and cook until liquid is cooked off, about 10 minutes. Blend until smooth with an immersion blender.

Season with salt and pepper to taste. Set aside.

3. In a medium bowl, mix the cottage cheese layer ingredients.

4. Place 3 noodles in the baking dish to cover the pan bottom. Spread the cottage cheese mixture in an even layer.

Sprinkle with ½ cup mozzarella, top with 3 noodles. Spread ¾ of the squash mixture in an even layer, sprinkle with ½ cup mozzarella. Top with 3 noodles, spread remaining squash mixture over top. Place the bocconcini evenly on top, sprinkle with Parmesan and remaining mozzarella. Top with sage leaves.

5. Bake for 45 minutes until golden. Let rest for 15 minutes before slicing.

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

Why Ester-C?

Simple. It stays in your body longer.

Ester-C® is the only form of vitamin C that delivers 24-HOUR IMMUNE SUPPORT PLUS IT’S

Better absorbed and more bioavailable due to the active vitamin C metabolites only found in Ester-C®

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release your inner strength sisu.com | 1.800.663.4163 Ester-C and Ester-C logo are reg. TMs of The Ester C Company

GOOD

Make Friends With Your Thyroid

Health

BY LISA KILGOUR, rhn

Are you feeling foggy? Colder than usual?

Tired? Gaining weight?

O

ur thyroid is an important little organ, located at the base of our neck, and has the gigantic job of regulating our body.

this too), this indicates the immune system is attacking the thyroid and usually causing hypothyroid symptoms.

Be Kind to your Thyroid

Just think about how big that job is. It controls our metabolism (which is all chemical reactions that keep us alive), temperature, and many hormones. We feel symptoms whenever it’s struggling.

Many of you will see yourself in these symptoms, or you may already have been diagnosed with a thyroid issue. Every year more and more of us are dealing with an unhappy thyroid.

Hypothyroid (Low Thyroid)

What our thyroid wants more than anything is kindness and relaxation. It lives under our parasympathetic nervous system, and this nervous system governs our rest and relax state. So our thyroid works best when we’re in relaxation mode. Our high stress lifestyle is pulling resources away from our thyroid and this may be causing it to weaken.

When our thyroid is struggling it tends to work slower than usual, and this is hypothyroidism. It’s a very common condition in women, and the cause of most of the symptoms we relate to thyroid issues, like fogginess, depression, constipation, weight gain, and feeling cold all of the time.

Hyperthyroid (High Thyroid) A much more rare condition, hyperthyroidism is when the thyroid is over-producing thyroid hormones. Symptoms include rapid heart beat, sweating, anxiety, trembling, and insomnia.

Hashimoto’s Thyroiditis This is an autoimmune condition, and I’m seeing this more and more every day.

Found in a blood test, usually by a skilled Naturopath (and some MDs are testing for

Be a Good Friend to Your Thyroid

The good news is our thyroid will begin to rebound with every relaxing minute we can add into our day. Fifteen minutes of relaxation, laughter, or any activity that brings you happiness, is healing for your thyroid.

Your thyroid just wants to have fun.

Relax, laugh, and have a really fun day. Your thyroid will love you for it.

IODINE AND SELENIUM If your thyroid is low, these minerals are important thyroid support.

HEALTHY FATS Your thyroid needs lots of healthy unprocessed fats, like organic butter, coconut oil, avocado, and nuts and seeds.

LOTS OF VEGGIES Give your thyroid lots of minerals through veggies (preferably lightly steamed). Many experts recommend avoiding raw cruciferous veggies (broccoli, kale, cabbage, etc.) as they may reduce thyroid function.

BASAL TEMPERATURE TEST This is a test that can be done at home and may show early signs of thyroid issues. Bring your test to your MD or ND for a proper diagnosis.

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: eatmorerealfood.com

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

GOOD

Health

PRODUCT TALK —

—

Essential Oils

BY JULIE PRESCOT T

S

Essential oils harness and concentrate the healing properties of plants, and have been used by people around the world for centuries—in religious rites, for beauty, and to balance mind, body, and spirit.

cience tells us why they work, and today they once again are used to ease everything from headaches to the blues. We turned to Nature’s Fare Markets’ Vitamin Specialist (and Traditional Chinese Medicine practitioner), Andre Borak to learn more.

“Essential oils have been around since about the 1100s AD,” says Andre.

22 | November/December 2016

“Traditional herbalists used to call them the ‘blood of the plant’ to describe their importance and potency. Today they are still used medicinally, and for physical and emotional wellbeing.”

How to Choose When Andre buys essential oils at Nature’s Fare Markets, he looks for those that are pure, with no artificial colours, flavours, preservatives, or synthetic ingredients.

“You get what you pay for,” he explains.

“Essential oils are pure essences distilled or extracted from the flowers, leaves, twigs, fruit, or peel of a plant. Products with synthetic ingredients are not essential oils— they have no active, therapeutic properties.

Look for organic or wildcrafted products that are 100% pure essential oils.”

How to Use Essential oils, depending on the type

and use, can be ingested, used topically, or diffused.

therapeutically—especially if you are prone to allergies, are pregnant, or take other medications. And keep oils away from children and pets.

• For your skin: Dilute the essential oil in a carrier of water or oil such as lowodour almond, apricot kernel, grapeseed, jojoba, or avocado oil. Before you prepare your solution, make sure that you consider how you plan to use it.

Andre and his family use essential oils, in one form another, every day…in his homemade “very effective” household cleaners, for first aid remedies, and for pleasure.

• For adults: For small areas (wrist or temples) mix 3 to 5 drops per teaspoon of oil or water (3 to 5% solution). For large areas (for massage or body spray), mix 1 drop of essential oil for every teaspoon of carrier oil or water (1% solution).

• For babies: use 1 drop of essential oil to every 4 teaspoons of water or carrier oil (0.25% solution).

“There’s no way you can be upset when you smell rose oil!”

Ayurvedic Medicine Essential oils have been used in traditional Indian Ayurvedic medicine for 3,000 years.

Bubonic Plague When the Bubonic Plague broke out in the Middle Ages, frankincense and pine were burned in the streets to ward off ‘evil spirits’—and fewer people died in those areas.

Hypocrites Hypocrites (The Father of Medicine, 460–377 BCE) documented the medicinal effects of about 300 plants including thyme, saffron, marjoram, cumin, and peppermint.

BREATHE DEEPLY Essential oils are most often used to enhance emotional wellbeing. They work because our smell receptors connect to our brain’s limbic system, responsible for emotions, memory, and sexual arousal.

Antifungal Tea tree oil blended with colloidal silver makes a powerful, deodorizing antibacterial and antifungal household cleaner. In a spray bottle, mix a few drops of tea tree oil and 1 oz of colloidal silver to 1 litre of water, and shake well. Add lemon or orange oil, if you like, for fragrance.

Choose any of these essential oils to soothe and smooth:

It’s important to read the label and to talk to a qualified practitioner before you use an essential oil

ESSENTIAL FACTS

Lavender | Rose | Vanilla

Relaxation Lavender, clary sage, and roman chamomile promote relaxation—ideal to lull you to sleep.

Try a few drops in a vaporizer, in your bedtime bath, or in a dilution massaged gently into your legs and feet.

Roman Chamomile | Frankincense

Andre’s Essential Oil Life Kit With these essential oils on hand, you’re ready for just about anything.

headaches

congestion relief, to treat sore muscles, increase circulation

O rang

Tea Tr

cuts, scrapes, blemishes

cuts, burns, aid relaxation

foggy head

Th uplift mood

Oil*

La

O

regano

e

P ep p er

Rose

de v en r

ee

mi nt Euca

lyptus

ieves’

immune support, household cleaner, room freshener

C l ove cold prevention

sweeten breath

* A blend of clove, lemon, cinnamon, eucalyptus, and rosemary essential oils

Sources: www.healingscents.net www.wikipedia.com www.webmd.com

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

G OOD

Health

What is Your Body Telling You?

Oftentimes, our bodies give us clues about our overall health without us even realizing it. The visible areas of our bodies can actually provide us with a lot of useful information about illness and ailments—we just need to know how to interpret it. protects neurotransmitters, and gamma Aminobutyric acid (GABA), an amino acid, both help to reduce anxiety. GABA is able to inhibit nerve transmission in the brain, which helps to stop nervousness. A zinc deficiency will often reveal itself in cuts that take longer than normal to heal or in white spots on fingernails. Minerals are essential for the chemical reactions that take place in our bodies. Our bodily functions cannot happen properly without adequate levels of minerals. Supplementing with a multivitamin which contains adequate amounts of all the necessary minerals is critical.

Muscle cramps or Restless Legs Syndrome can be signs of magnesium deficiency.

Fingernails Our fingernails are like a window into our internal wellbeing.

Symptoms of a greater problem may occur first in our nails and nail beds. Brittle nails, coupled with weight loss and dry hair, may be an indicator of thyroid disease. The thyroid gland plays a role in virtually every system in our bodies, and our hair and nails are often the first to show signs of distress if the thyroid isn’t able to keep up to demand. Horizontal ridges called Beau’s Lines appear in our nails during times of high stress or serious illness. The lines

Mineral Deficiencies

M

ost Canadians do not get all the nutrition they need from diet alone. Often, we are lacking in one or many different vitamins and minerals. Our bodies express this lack of nutrition in a number of ways.

Magnesium deficiencies often take the form of restless or cramping legs. Central to almost every system in our body, magnesium is an incredibly important mineral. After intense exercise, athletes drink sports beverages filled with magnesium and potassium. That’s because magnesium is excellent for relaxing muscles and preventing cramps. Most holistic doctors will swear by supplementing with magnesium for people experiencing Restless Legs Syndrome or night cramps. Perpetual feelings of anxiety have also been related to mineral deficiency. Studies have shown that selenium, a mineral that

24 | November/December 2016

Check your fingernails for brittleness, lines, ridges, or discolouration.

reach to either side of the fingernail and can represent uncontrolled diabetes, high fever, pneumonia, or other serious illnesses.

Dark bands at the tip of each fingernail may symbolize aging, or may have a more serious cause, like kidney disease, congestive heart failure, or diabetes. “Spoon nails” are soft nails that look like they have been scooped out. They are most likely the sign of iron deficiency or a liver condition. Clubbed fingernails occur when the tips of the fingernails enlarge and the nails curve around the tips of the fingers. Clubbed fingernails often signal lung disease, cardiovascular disease, liver disease, or AIDS.

Use the ABCDE test on any skin blemish.

Skin Our largest organ, our skin, is also a good indicator of our overall health. It is easy enough to notice someone who has spent too much time in the sun or who is a heavy smoker because their skin will be wrinkled, leathery, and coarse. In contrast, healthy skin is smooth, and free from a multitude of blemishes or deep wrinkles. Our skin can provide early warning signs of cancer, endocrine-related issues, and gastrointestinal disorders. Deep ulcers that appear on the legs are likely a symptom of a gastrointestinal problem, whereas dark patches of skin with a thick texture are probably a sign of diabetes. Cancer shows itself on our skin in blemishes and lesions. Using the ABCDE test can help to determine if a blemish is cancerous. A stands for asymmetric, B for irregular border, C for changing colour, D for a diameter greater than a pencil’s eraser, and E for elevated. This is just a preliminary test, however, and should never replace a visit to a doctor.

Keeping a watchful eye on the external signs that our bodies exhibit is a good way to stay in tune with what is happening internally. Knowing what to look for is important and a first step in recognizing serious illness or disease. The most important thing to remember when dealing with any sort of irregular condition in your body is to not leave anything to chance. If it looks like it is out of the ordinary be sure to check in with your physician for more information.

Want to give your cells that healthy inner glow?

Easily absorbed minerals traditionally used in Tissue Salt therapy to improve common conditions.

Mag Phos

For muscle cramps, spasms & twitches.

Silica

For hair, skin & nails.

Available in health food stores, for more information go to: schuesslertissuesalts.com.ca

SCHUESSLER TISSUE SALTS

Contains lactose. Homeopathically prepared formulations. Always read the label use only as directed. If symptoms persist, consult your healthcare professional.

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

GOOD

Fitness

Fighting the Mom Bum

BY RACHEL DOELL | ABBIE ROSE PHOTOGRAPHY drink. (I’m not joking.) The reality is that although we still need quick and easy, quality is what is most important. I cannot stress enough the importance of meal prepping. It will keep you on track for losing that extra baby weight and give you the energy you need for those busy days. Simple things like energy balls, granola bars, veggies, and hummus are great options to have constantly on hand and easy to grab when you’re running out the door.

We Love Fat

T

he ones who came before us warned us of the effects of mom bum. This condition takes a perfectly round, lifted asset and literally sucks the life out of it. The fight is real! The culprit…your baby.

Now before you burn your skinny jeans and pull out the mom jeans (which are actually in style now) to fit your new pancake-style butt, let’s look at the causes of mom butt and the solutions.

First of all, thank goodness for butts and the ability to feed our babies with these amazing bodies! The reality is that the body was not made to be just a beautiful piece

of aesthetics that walks around. I know, shocking, right!? We actually are created with such amazing abilities that we can grow a human, feed him or her, and get our bodies back! Yes, you heard me right.

We can get our bodies back, but it will take work and dedication.

Plan for Success One of the most important ingredients for trying to add some roundness back into those pants is food! We are busy, we are overtired, and we reach for whatever is easy. That is the life of a mom in a nutshell, and I’m 100% guilty of it too. Since having baby number three, I literally have to leave myself reminders in my phone to eat and

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 26 | November/December 2016

When we are tired or depleted in nutrition, our bodies start to crave sugars and carbs to keep our brains going and our bodies storing fat. It’s our bodies’ way of surviving and coming out of this parent thing alive.

But one of the key things here is “it causes us to store fat.” We want to use our fat as energy, not store it in places it doesn’t belong (like our love handles). So how do we do this? By providing the body with healthy and delicious fats. I get asked often if working out affects my milk. No, it does not because I eat tons of fat. This is how I lose my baby weight and keep my milk supply up while sweating it out daily. Healthy fats like avocados, coconut oil, and nut butters fuel our body with vitamins and the nutrition the body needs for energy, proper brain function, and healthy hormones. And they are easy and quick to eat! Spread some almond butter on rice cakes, add coconut oil to your smoothie, or throw an avocado in your diaper bag, and snack your way through the day.

Lift Your Way to Success Stop with all the cardio! Okay, yes you need to sweat and get the heartrate up to lose that baby weight, but if you keep the body moving at a steady pace while lifting those weights, you are going to keep that heartrate up and those calories burning. Weight lifting also keeps the calories burning after that workout is over because of your muscle growth! Muscle eats up calories and fat like

crazy while adding beautiful shapes and curves to that body.

Retire Your Gym Membership Throw out your excuses that you don’t have the time or money for all these expensive gym memberships. Does your house have walls and a floor? If the answer is yes, then you have the perfect place to get your sweat on. Squats and lunges are two of the most effective ways to shape and lift your

bum. Pair them up with some little bursts of cardio, and you have an effective workout that will have you shedding that baby weight and fighting that mom bum!

Try my Mom Bum Workout—it’s one of my favourite mom body workouts! It will elevate your heart rate and help you develop the strength you need to perform as that strong and sustainable mom.

DAILY ROUTINE FITNESS

Mom Bum Workout

① Jump Squat

②

Set your timer for 1 minute for each movement.

Repeat this circuit 3 to 4 times depending on your fitness ability.

④ Push up

⑤

Tricep Dip

Toe Touches

③

⑥

Hip Bridge

Scissors

For a breakdown of each one of these movements, head to http://dailyroutinefitness.com/living-room-session/ the good life The Magazine of Nature’s Fare Markets | 27

GOOD

Beauty

Keep Your Skin Soft As Seasons Change

BY JEANINE BOWER, Beauty Educator and Make-up Artist

Seasonal changes can be so hard on skin—and get worse when we turn up the heat inside. By incorporating a few change-of-season tweaks to your skincare routine, your skin will stay soft, supple, and ready for anything winter brings.

28 | November/December 2016

I

recently spoke to a woman who said that nothing seemed to help her dry skin. When I asked about her moisturizer she listed all those she had tried, which I knew to be excellent, so clearly something else was going on! Then I asked what she used to wash her face.

Her answer? Water. And that was the first problem. Washing with water only, believe it or not, actually dries out your skin!

Let me explain. Our skin has a pH balance of 5.5. This slightly acidic state keeps the skin’s barrier, called the acid mantle, balanced and able to block germs, toxins, pollution, and bacteria, and keep lipids and moisture locked in.

Clean (non-chlorinated) water, with a pH of about 7, dries the skin, and cannot properly clean skin of impurities, dirt, and dead skin cells. So if your skin is not properly cleansed and prepped, a good moisturizer won’t help since it won’t be able to penetrate the skin properly. This is true of all skin types.

Your skin—with the right products, and some washing/toning/moisturizing TLC, every morning and night—will love you for it.

C O L D WEAT HER C ARE No.

1 CLEANSE

Choose a cleanser that doesn’t leave your skin feeling tight.

No.

2 TONE

Use quality toner to restore pH balance, soothe, hydrate, and calm your skin. Toner also allows a moisturizer to absorb quickly and deeply—and lets you use less, which can save you money.

No.

3 EYE CARE

Use a serum and eye cream for a beneficial antiaging, hydrating, or moisturizing boost.

No.

4 MOISTURIZE

Ask a professional health and beauty expert at Nature’s Fare Markets to help you choose an eco-certified, clinically proven brand that’s right for you.

We’ve got zinc. And zinc is good.

More Vitamin C than 10 oranges.* (No peeling required.)

*Based on the USDA.gov nutrient database value for a large, raw orange.

1,000 mg of Vitamin C • Zinc • Electrolytes • B Vitamins No artificial sugars or sweeteners Vitamin and Mineral Supplement. This product may not be right for you; always read and follow the label.

Zinc is considered to be one of the most important mineral supplements, and is essential for the functioning of your immune system.

Gluten-Free • Caffeine-Free

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

Chronic Ailments Relief Below: Stop Heartburn and Reflux Naturally

Prevent reflux by having an alkaline balanced stomach with the Bell Acidic Stomach & Alkaline Balance #39. You may not need more antacids or drugs ever after. Many millions suffer needlessly. Read the guarantee. Alkaline balanced cells and body gives us more comfort, better digestion and strengthens our immune system to fight all illnesses including cancerous cells which we have in our body every day. #39 NPN 80053642 Truthful actual experiences from real people: <Reflux gave me a sore throat and I could not sing in the church choir anymore. After taking Bell #39 I have no more reflux and rejoice in singing again. Helene Giroux, 65, Quebec, QC. <Have family history of heartburn. For last 10 years I suffered a lot with acid reflux. I told all family members about #39 being all natural, giving quick relief with no side effects and no antacids needed anymore. Michael Fasheh, 49, Port Ranch, CA.

ACNE

Eczema & Psoriasis Rosacea Works by cleansing blood from the inside, instead of attacking skin with creams or washes from the outside and leaving the actual cause untreated.

Actual Results. <After one week, my severe acne became quite mild and after two weeks, it had completely vanished. I suffered for five stressful years with acne and extremely dry, irritated skin. Bell Clear Skin “saved my life”. My skin is now beautiful and you would never know I suffered from acne and other skin problems for years. Zach Lustgarten, 18, Oshawa, ON. <RED NOSE/CHEEKS ROSACEA gone in less than a week. I was fight- #60 NPN 80063317 ing it for thirty years with topical creams and prescriptions without getting satisfaction. I live a healthy life, don’t smoke and don’t drink. People thought a reddish face comes from drinking. This is a myth. Will take it for the rest of my life when needed. Donald E. Gillespie, 56, Innisfil, ON. PSORIASIS<I had severe psoriasis over 95% of my body. For the last five years, I have stunned every doctor and dermatologist. I spent tons of money on remedies. After I got Bell Clear Skin, I’ve never seen anything work as fast in my life.

Within two days, I saw my skin clearing up. I’m speechless.

It was inexpensive compared with what I spent before. Jessica Shantz, 25, Dawson Creek, BC. ECZEMA <For six years, my family doctor and dermatologist tried many medications and creams. After taking Bell Clear Skin for just a few days, my eczema itching stopped and my face started to clear up.

After suffering so long I am amazed with the results. Andy Yuen, 58, Vancouver, BC.

Men can perform anytime Calming Chronic Stress EroxilTM (Product #6) helps most men to perform like in their 20’s. Evidence of a GUARANTEED few 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 any#6 NPN 80051008 time. 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 I did thirty years ago. My partner said I should have done it a lot sooner.

She is one happy camper again. John Warner, 81, ON.

ARTHRITIS

<Pain free in 2 weeks. This is what happened to me personally. I tried drugs, acupuncture, magnets, physio and others. Finally, a specially processed shark cartilage helped me. Since then I helped hundreds of thousands of people worldwide. Nick A. Jerch, President. <Cancelled knee replacement. I was in pain and limping. I have no more pain now and can square dance for hours.

Anton Melnychuk, Porcupine Plain, SK. <I tried another brand and the pain #1 NPN 80042283 came back. Two weeks taking Bell Joint Relief and the pain is gone again. Gert Dupuis, Hanmer, ON. <On our website people write: “Can walk again for hours”; “Can climb stairs without hanging on to railing”; “First time in 15 years I can sleep at night”.

Also guaranteed for rheumatoid arthritis and sciatica.

Hundreds of testimonials on our website with full names and towns. Shark bones/cartilage was previously a throw away byproduct of the food industry. No sharks are caught for their cartilage. Don’t let any activist confuse you.

Blood Sugar Metabolism

Stop the blood sugar “roller coaster” vicious cycle of cravings and appetite to eat sweets and starchy foods (incl. bread, pasta, cereals, rice, potatoes, French fries, beans, peas) that cause high blood glucose levels, which then causes your pancreas to automatically pump insulin into your blood stream. Subsequently, the high level of insulin precipitates low levels of blood glucose and more cravings for sweets and starchy foods, which #40 NPN 80061535 should be avoided. Truthful statements from real people: < My medical indicated prediabetes. I took Blood Sugar Metabolism. When retested, my readings were fine. This helped my metabolism and my weight is down 25 lbs. I am grateful to the health food store people for their advice. Michael O’Brien, 60, Rutherglen, ON.

< Helps to develop healthy mood balance and relaxation. Stress is one of the main causes of high blood pressure.

Not habit forming. Helps you relax for a good night’s sleep. Use it when needed. <I am calm now in stressful situations. In the past ten years I had a very short fuse, because my job is quite unpredictable. The difference after taking Calming Chronic Stress was amazing. My reactions to stressful situations have totally changed. I have more energy too. I don’t yell at others. I have more patience and I am much happier as well. Mary- #66 NPN 80041855 Anne Thompson, 61, Lasalle, ON.

Snoring & Sleep Apnea <Most adults sleep badly (69%).

Consequently they are tired and less productive all of the next day. Snoring bothers a bed partner. With many snorers, breathing repeatedly stops and starts. (Sleep partners will recognize this pattern). Sleep apnea may lead to major health problems: High blood pressure, strokes, heart attacks, and irregular heart beat. Bell Sound Sleep (Product #23) has helped tens of thousands. <I bought Sound Sleep for my sleep apnea as recommended by a friend. I started to sleep like a baby. I got rid of my mask and all the gadgets of #23 NPN 80045172 the CPAP breathing machine I hated for three years. Great product. I will always use it. Works wonders for me. Gene Fairchild, 83, The Villages, FL. <Much more info on the Bell website.

Bladder One for Women™

<Over 3.5 million Canadians experience some form of incontinence, affecting mainly women over 45. Urinary incontinence can be embarrassing and emotionally distressful, which can eventually lead to isolation and depression. If you are one of the many women suffering from urinary incontinence (the loss of bladder control), the NEW Bell Bladder One for Women™ (Product #90) is a convenient, natural solution to help reduce sleepless nights and embarrassment caused by urinary incontinence. <Formulated with eight different herbs, Bladder One for Women™ helps with #90 NPN 80065597 incontinence and control in a natural way. Packed with antioxidants, this herbal supplement helps alleviate symptoms associated with urinary tract infections (UTIs), such as burning sensations and/or frequent urination. It also helps to prevent recurrent urinary tract infections (UTIs). Bladder One for Women™ helps support a clean urinary tract, relaxed bladder muscles and reduced inflammation and irritation. All of these benefits come in convenient capsule form and only one capsule daily is needed to provide comfort, control, and relief. <Bladder One for Women™ is GMO Free and Allergen Free.

100% Truthful testimonials with full names and towns. Real people you can call, if you want more reassurance. No money is paid for testimonials.

60 MORE NATURAL MEDICINES on the Bell website. All guaranteed to help.

Natural health products gently address the root causes of health issues, unlike medications that only address the symptoms, often with harsh side effects.

Read G ua on all b rantee oxes

Founder’s own story: 18 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.

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.

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

Store locations on website.

NATURE’S FARE MARKETS 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 September 2016: Food Bank: $32,396.04 BCSPCA: $4,725.00 Langley School District Foundation: $3,848.45 BC Wildlife Park: $636.30 Animal Care Society: $791.20 Peace Arch Hospital Foundation: $60.00

Update

SAVE YOUR SUPPLEMENTS

Health Canada is proposing changes that may limit your access to vitamins, minerals, herbal products, and traditional medicines (Natural Health Products).

Presently, because they are derived from nature, natural health products are considered low risk and therefore for regulatory purposes are treated as a separate category from drugs. Before a natural health product can be made available for sale, the manufacturer must obtain a health product number which is only granted after rigorous standards are met. This process has been in place for over ten years and has worked well for both the industry and the regulatory authorities.

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!

But, as a result of lobbying efforts of the large pharmaceutical companies, Health Canada officials are proposing changes to this regulatory system. If these drastic changes are allowed to become regulations, the impact on the products you trust and rely on to maintain good health will be huge. The companies that produce the health products will face massive cost increases in providing the drug-level evidence required. These products might not be available during this testing and regulatory process, and as a result will be more expensive when they return.

Many manufacturers will not be able to afford the tests and will simply disappear forever along with their products.

That includes products like your favourite natural vitamins and supplements, minerals, and probiotics. This change will also hamper innovation and the development of new products, as the costs to get the products to market will be too excessive.

Ask for more information: info@naturesfare.com

If you want to maintain the right to be responsible for your own health and if you choose natural health products as part

3% CLUB

of your healthy lifestyle, and think this proposal is unreasonable, please take one minute to tell your local MP how you feel.

We have postcards in the store that you can fill out and we will mail directly to your MP. We also have additional information online at www.naturesfare.com

If you think Health Canada’s proposal is unreasonable, speak up!

TELL YOUR MP Send a postcard

Send a digital letter

Get yours at Nature’s Fare Markets.

Visit www.chfa.ca

SPREAD THE WORD #SaveYourSupplements #NHPsAreNotDrugs

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

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

MEXICAN SPICED TURKEY PASTA SALAD

SWEET & SALTY GRANOLA BAR

CARIBBEAN JERK CHICKEN CHOWDER

Roasted turkey sausage, vegetables, and black beans tossed with quinoa noodles in our cumin spiced dressing.

Nuts, seed, and cereal blended with creamy almond butter and coconut oil then finished with a touch of salt.

Sweet, sour, creamy, and spicy!

Lots of vegetables stewed in a thick potato broth, with stewed chicken, spices and herbs.

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

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

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

LOCATIONS Kamloops 1350 Summit Drive 250.314.9560

Kelowna 1876 Cooper Road 250.762.8636

Langley 19880 Langley Bypass 778.278.1300

Penticton 2210 Main Street 250.492.7763

Vernon 3400 30th Avenue 250.260.1117

CONNECT WITH US Lowest Price Guarantee

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

West Kelowna

Fare Points

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

3480 Carrington Road 250.707.3935

5% Discount Days

Save 5% on select days on regular priced merchandise.

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

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