The Good Life - November/December

THE The Magazine of

LIFE

NATURE’S FARE MARKETS Live well. Live organic.

NOVEMBER/ DECEMBER 2015

Simply, Celebrate KEEP IT SIMPLE AND ENJOY THE SEASON

Holiday Re Book In cipe side

10

23

25

27

PROTEIN POWER

HAVE A WARM WINTER

SUGAR, SUGAR EVERYWHERE

CANDIDA AND GUT HEALTH

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

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

Factors Farms, Armstrong, BC

naturalfactors.com

CONTENTS G OOD

Feature

6 Simply, Celebrate

Keep it Simple and Enjoy the Season

G OOD

Health

10

13 How’s Your Sleep Hygiene?

14 Men’s Health: Invest in Yourself

27

Candida and Gut Health

By: Aaron Van Gaver, nd

30

NATURAL MEDICINE CABINET:

G OOD

Fitness

Diatomaceous Earth

20 Suspend Into Fall

By: Rachel Doell

G OOD

Nutrition

16

10 Protein Power

By: Joy McCarthy

16

WHAT WE’RE EATING:

Recipe: Kale & Hemp Seed Pesto

Hemp

23 THE NATURE’S FARE NUTRITIONIST: Have a Warm Winter

By: Lisa Kilgour, rhn

25 Sugar, Sugar Everywhere

20

By: Dr. Shelby Entner, nd

G OOD

Beauty

28 Will You Become a No Poo-er?

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

23

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

NATURE’S FARE CALENDAR

November MOVIE SCREENING

IN-STORE FREE SEMINAR

That Sugar Film

Everything You Need to Know About Hormones with Lorna Vanderhaeghe

Tickets: $5 each.

Purchase in-store.

November 2

Penticton Shatford Centre

November 3

Vernon Towne Cinema

Sponsor: Lorna Vanderhaeghe November 5

November 4 Kelowna Paramount Theatre

Langley

IN-STORE FREE SEMINAR

Drugs Deplete Nutrients with RoseMarie Pierce

November 5 Kamloops TRU Clock Tower Theatre

Sponsor: Prairie Naturals November 15

Langley

November 17

Kamloops

November 18

Vernon

November 19

Kelowna

December TA�TE HOLIDAY�

IN-STORE EVENT

Taste of the Holidays

— of the —

December 4

Kamloops

December 1 All Day Kelowna & Eats

December 5

West Kelowna

December 2

December 5

Langley

Treats

15

%

Penticton Off

Book a consultation and get your nutrition questions answered by our registered holistic nutritionist.

NOVEMBER November 9

Vernon

November 10

Kelowna

November 17

Kelowna

November 24

Vernon

November 26

Kelowna

DECEMBER December 1

Vernon

December 3

Kelowna

December 8

Kelowna

December 10

Vernon

December 15

Kelowna

Celebrate the start of the holidays with us! Find inspiration for the season.

Sample a selection of the tastiest festive treats and eats.

November 30

Festive

FREE IN-STORE NUTRITION CONSULTATION

*

*Regular priced items only

Vernon

Find more event details in-store or online at naturesfare.com

Ask Lisa Kilgour your nutrition questions: ask_lisa@naturesfare.com

SALE FLYER Find our flyer in-store or online for sales every two weeks with great deals in every department: Produce, Meat & Dairy, Grocery, and Vitamins & Supplements.

100%

SALE START DATES

November 5

December 3

November 19

December 17

4 | November/December 2015

© 2015 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.

Noteworthy Notions

SUPPLEMENT

USE

PROTEIN Sunwarrior

SHAMPOO & CONDITIONER Prairie Naturals

The ultimate raw, plant-based superfood protein designed for fitness and health enthusiasts.

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EAT ROASTED CHICKPEAS Three Farmers With an impressive nutritional profile and a satisfying airy crunch, Three Farmers Roasted Chickpeas are both good for you and delicious. This product is grown and made in Canada, traceable back to the farm where the chickpeas were grown!

READ

WATCH LAST CHILD IN THE WOODS

by Richard Louv In his groundbreaking work about the staggering divide between children and the outdoors, journalist and child advocate Richard Louv directly links the absence of nature in the lives of today’s wired generation to some of the most disturbing childhood trends: the rise in obesity, attention disorders, and depression. This is the first book to bring together a body of research indicating that direct exposure to nature is essential for healthy childhood development and for the physical and emotional health of children and adults. More than just raising an alarm, Louv offers practical solutions to heal the broken bond.

DROP IN THE OCEAN? Climate change is the biggest threat facing humanity today and yet our political systems refuse to move quickly enough to do anything about it. It threatens to undo all the gains that have been made against poverty in recent decades. In less than 50 years, ocean life as we know it could be completely done for. This not only means dead oceans, but a dead ecosystem, and mass deaths of all who depend on it. That means us. Does this sound far-fetched? So does the idea that vertebrate life in the oceans has decreased by more than half in the past 40 years, but those are the statistics released by the World Wildlife Foundation’s 2014 Living Planet Index.

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

G OOD

Feature

Simply, Celebrate KEEP IT SIMPLE AND ENJOY THE SEASON

I

Our friend and Registered Holistic Nutritionist Lisa Kilgour says “food is love.” She reminds us of the importance of preparing a good meal that you are looking forward to sitting down to enjoy with people you care about.

n North America most people will say they didn’t enjoy their last meal.

Compare this to the food culture of France where it takes longer to prepare and eat a meal, and people place a high value on enjoying it.

While we might fall short of our European or Eastern Canadian friends’ everyday culinary je ne sais quoi, the holiday season happens to bring out the best in us.

Harvest tables are set with grandmothers’

6 | November/December 2015

linens. The preserves born of our blood, sweat, and tears in the height of August’s heat are proudly presented to inquiring guests. Proper glassware, silverware, and china manage to find their way out of the sideboard and into our homes, if only for an evening.

That’s why we love this lively time of year.

We salute the seasonal soirée because to gather is to bring together and take in from scattered places or sources. It is our time for connectedness.

Simply, celebrate From small local restaurants to large-scale hotel and resort operations, and now as head of Nature’s Fare Markets’ commissary kitchen, Chef Nick Johnston has a little of that je ne sais quoi we admire.

After cooking under a classically trained French chef in his early 20s, the subtle power of simplicity has been a central theme in his passion for food. Nick’s inspired by the gate to plate movement and seasonal integrity of modern French

gath·er transitive verb

1. to bring together : collect

cuisine and charcuterie. For him, the most memorable holiday gatherings are the ones that sidestep consumptive fever or commercial celebration.

He thinks it is easy to go overboard during the holidays. “December tends to be an exaggeration of the little our guests need to enjoy themselves.”

So Nick suggests we try to keep it simple this holiday season. There’s no need for exhaustive preparations or inflatable lawn ornaments. Instead, he urges us to create a sacred container for guests through wholesome, eye-pleasing, and tasty food.

Serve a story Jason Pleym with Two Rivers Specialty Meats says the story of the food we love to serve and eat also influences our experience.

“Local was a somewhat new buzzword when we started our distribution and processing company in 2008. We know our partners and farmers, so we know where the meat has come from and how it was raised.”

Serve a story What better story to send your guests home with after the holidays than how good a happy turkey tasted.

We’re thrilled Two Rivers has partnered with the lower mainland’s Rossdown Farms to bring farm-fresh and free-run chicken and turkey to our stores this winter. What better story to send your guests home with after the holidays than how good a happy turkey tasted.

Your company from near and far might also appreciate a carefully selected local cheese platter or something homegrown to sip on that’s light-bodied and red or amber and micro-brewed.

As British Columbians, we clearly comprehend the importance of supporting both local businesses and sustainable farming practices. According to the Canadian Organic Trade Association, 66 percent of us are buying organic groceries on a weekly basis.

Happy holiday Farm to fork, seed to table, and small and independent are wonderful reminders of the significance of mindful eating. We hope you and yours are invigorated by good food and story this holiday season. Bon appetit.

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

Is your prenatal with

Perfect Prenatal multi is fermented with beneficial probiotics If you’re pregnant or planning to be, Perfect Prenatal™ multi from New Chapter® is made to support a healthy pregnancy.

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

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GOOD

Nutrition

Protein Power

BY JOY McCARTHY and antibodies, and to transport important molecules like oxygen around the body.

These muffins have added protein and they taste delicious—the perfect snack or addition to breakfast along with a green smoothie.

You’ll notice I added protein powder by Genuine Health because it’s in a form that is super easy to digest—fermented! When foods are fermented, they are easier to digest because nutrients are essentially “unlocked”. Of course another benefit is that because it’s fermented it is probiotic and prebiotic (helps to feed the good bacteria).

The best part: no belly bloat!

One of my favourite flours to use is coconut flour because it is very high in both fibre and protein. It is also gluten-free!

A

question people ask me all the time is how to get more protein into their diet, especially if they are eating predominantly plant-based foods. This is a great question because many people are making the assumption they are eating enough protein when they simply aren’t, or they are eating the same two to three protein-rich foods every day. Eating the same foods day after day can be a fast-track route to developing

food sensitivities and creating nutritional gaps in your diet.

It is important to eat protein at every single meal and snack because it is essential to a healthy body and mind. The most common use for protein is the maintenance of muscle tissue but we also use protein to create healthy skin and hair cells, maintain joint health, ensure the proper function of enzymes, create the structure of hormones

Sweet potatoes are abundant at farmers markets this time of year. They are a great source of vitamin C, B vitamins, particularly niacin (B3) and B6, potassium, magnesium, copper, and iron. It is also wonderful for the immune system due to its high levels of beta-carotene, a precursor to the all-important vitamin A. Due to the above nutrients, plus the protein powder which helps to feed your good bacteria, these muffins are anti-inflammatory which can reduce the severity of conditions where inflammation plays a role, such as asthma, osteoarthritis, rheumatoid arthritis, and heart disease.

Feel free to add half a cup of mini-chocolate chips. My favourite brand is Enjoy Life.

JOY MCCARTHY is a Holistic Nutritionist, RNCP CNP, owner of Joyous Health, corporate wellness speaker, nutrition expert for Global’s Morning Show, freelance writer, and consultant to clients from around the globe. joyoushealth.com 10 | November/December 2015

Sweet Potato Protein Muffins ½ cup coconut flour ¼ cup Genuine Health fermented vegan

proteins+ vanilla

1. Combine all the dry ingredients in a large mixing bowl. In a separate bowl, whisk together the wet ingredients.

2. Add the wet to the dry ingredients.

2 tsp

baking powder

3. Place batter into muffin tin cups.

2 tsp

ground cinnamon

4. Bake at 350°F for 30–35 minutes or until a fork inserted into the middle of the muffin comes out clean.

¼ tsp fine sea salt 2/3

cup sweet potato puree

1/3

cup maple syrup

Makes 15 muffins. Or 12 if you make them larger.

½ cup coconut oil, melted 5

eggs, whisked

¾ cup almond milk

Optional: ½ cup mini chocolate chips the good life The Magazine of Nature’s Fare Markets | 11

GOOD

Health

How’s Your Sleep Hygiene?

It is time to fall, back to sleep. Daylight Saving Time ends on the first Sunday in November, and we’ll all enjoy one more luxurious hour of sleep.

I

f the additional rest sounds particularly dreamy this year, or you’ve been having trouble falling or staying asleep, then it may be time to freshen up on your sleep hygiene. “Creating an atmosphere that is restful, cool, dark, and without external noise are the basics of good sleep hygiene,” says Naturopathic Physician, Dr. Shelby Entner who provided these great tips to help us catch some quality zzz’s.

1. Lower the lights

Make your room as dark as possible.

Artificial light from clocks, night lights, and outside street light interrupts our circadian rhythm. Light from handheld devices also interrupts our body’s natural nighttime routine, so refrain from checking your email half an hour before bedtime. Keep your room dim and the atmosphere calm just before you call it a day and you’ll be starting your night right.

2. Spot the stimulants

Coffee after two o’clock in the afternoon, chocolate after dinner, a late night workout, hunger, and an anxious mind may

all be preventing you from falling asleep.

If staying asleep is the problem then you may need to fine-tune your overall regime to better support physical symptoms like restless leg syndrome, nightmares, stressrelated insomnia, or hormonal changes that in women can cause hot-flashing. That extra glass of wine after dinner is not going to help; you’ll probably fall asleep without a problem, but find yourself wide awake in the night. Spot the stimulants and interrupters in your diet and routine.

3. Empty your mind

Check, then double-check your to-do lists well in advance of bedtime. With the lights down low make a point of emptying your mind half an hour before bed.

Journaling, meditation, prayer, and light stretching are all healthy ways to wind down from your day.

• No Stimulants Coffee after two o’clock in the afternoon, chocolate after dinner, a late night workout, hunger, and an anxious mind may all be preventing you from falling asleep.

• Be Mindful

4. Incorporate natural sleep aids

Melatonin is the body’s natural sleep hormone produced by the pineal gland making it the most commonly used natural sleep aid as it boosts the body’s natural production of the hormone. Traditionally herbal remedies such as valerian, catnip and passion flower have been used as nerve tonics to help reduce stress and calm nerves.

Magnesium is a smooth muscle relaxant and in powder form can be stirred into a cup of warm water and enjoyed as a tea. A warm bath with lavender essential oil, and drinking herbal teas like chamomile will support relaxation. However, you’ll want to reduce your intake of fluids an hour or two before bed if you have an active bladder.

• Supplement

Empty your mind from the day. Journaling, meditation, prayer, and light stretching are all healthy ways to wind down.

Melatonin is the body’s natural sleep hormone produced in the pineal gland.

Also try valerian, passion flower and magnesium to help relax muscles and ease a restore nerves.

• Relax Drinking chamomile herbal tea will support relaxation.

But reduce your intake of fluids an hour or two before bed if you have an active bladder.

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

GOOD

Health

Men’s Health: Invest in Yourself willpower-centric diet often leads to overindulgence instead of the enjoyment of a variety of foods in moderation.

“If you want bread or potatoes—eat bread or potatoes. But if you want a cookie midafternoon it is probably because you’ve had a blood sugar crash, and an apple might bring you back into balance. Take a moment to consider what your body wants and what it needs.”

See your doctor Dr. Chris Spooner, B.Sc., N.D., says men don’t tend to think about their health until they are 50 or 55 and the penny drops with depression, chronic fatigue, joint aches and pains, diabetes, cardiovascular disease, or colorectal and prostate cancers.

An ounce of prevention is worth a pound of cure so have a digital rectal exam (DRE) and commit to regular blood work to monitor your testosterone, glucose, and cholesterol levels.

S

ome of you have been rocking a ‘stache in support of Movember, men’s health awareness month.

Because you look so darn fine in those furry faux pas, we compiled some tips and tidbits to help you talk up the topic.

high levels of sodium, dyes, artificial sweeteners, and enriched flours.

While we may lose our hair, visual acuity, and the kids to college in later years, there’s no reason we have to lose our vitality.

To maintain balance at a cellular level, try eating with the seasons. Squash, potatoes, and sweet potatoes will warm you up this winter because they are carbohydrate-rich and take longer to digest. If you are running hot, or in the summer months, consume cooling foods like melons, zucchinis, peppers, and leafy greens.

Food affects our mood and energy levels, so carefully consider your diet. Choose real food over convenience foods that contain

Also, don’t default to deprivation as a weight maintenance strategy. Registered Holistic Nutritionist Lisa Kilgour says a

Eat, for wellness

14 | November/December 2015

He also encourages men to get educated about the risks and benefits of biopsy, radiation, and hormone treatments for prostate tumours, and discuss prostate-specific antigen (PSA) testing with their doctor.

“I had a patient in his 50s who received a surprise and crushing diagnosis of a prostate tumour metastasized to the bone. He was never told about PSA testing; it was just never done, and he didn’t know it existed.”

Incorporate yoga, massage Preventative maintenance measures lead to long-lasting health, so consider incorporating alternative healthcare options into your routine.

Chiropractic Doctor Elliot Lysyk favours yoga and whole body movements that take

go yoga

Best selling D-tox kit in Canada!

Yoga offers many healing effects so the next time your gal pal invites you to class, go!

get in the blue Check out National Geographic Explorer Dan Buettner’s book The Blue Zones to read about people who are living the longest, healthiest lives. In the research, social connectedness via friends, family, and faith were most strongly tied to a high quality of life.

us through a range of motion in support of joint health. Massage is also great for both mental and physical health as it promotes relaxation while moving acid out of the muscles and supporting lymph drainage.

Lysyk adds proper spine alignment early in life can not only prevent but even reverse

conditions like arthritis and osteoporosis.

“X-rays show postural patterns that can predict arthritis. Even with a really strong core you may still have a vertebral misalignment grinding away, so it is important to deal with the spine’s alignment, as well as surrounding tissues.”

• Detoxify and feel great in 12 days • Purify your body • Lose inches • Feel better about yourself

Top 5 Supplements for Men’s Health 1

Multivitamin

Taking a daily whole food based multivitamin and mineral is your insurance policy for maintaining good health.

2

Omega 3

Increased intake of omega 3 improves cardiovascular function, mental health, digestion, and joint health.

3

Fibre

A daily intake of at least 30 grams of fibre is recommended for optimal digestion and detoxification.

4

Probiotics

85% of your immune system lives in the digestive tract. Probiotics help boost good bacteria, therefore boosting immunity and nutrient absorption.

5

Prostate Formula

Prevention is key! Men over the age of 35 should consider including a basic prostate care formula.

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

G OOD

Nutrition

WHAT WE’RE EATING —

—

Hemp

H

emp seeds, oil, and flour are all products of the hemp plant. Hemp comes from the Cannabis sativa plant, and while this is the same plant that marijuana is obtained from, it is a different variety and as a result does not contain the same psychoactive properties that are found in marijuana. Hemp plants are legally grown for their seeds and fibre in almost all industrialized countries. Hemp is sought-after because of its exceptional nutritional value.

Hemp seeds are one of the few complete vegetarian proteins available. They contain all 20 known amino acids, including 9 that the human body is unable to produce itself.

The high quality protein, combined with essential fatty acids, vitamins, and enzymes, is what makes hemp so nutritionally dense.

There is some confusion surrounding hemp hearts and hemp seeds. In fact, hemp hearts and hemp seeds are the same thing!

This super food is excellent for providing energy, aiding in weight loss, lowering bad cholesterol and blood pressure, improving circulation, and facilitating natural blood sugar control. The recommended daily intake of hemp seeds for an adult is three to five tablespoons.

16 | November/December 2015

Hemp oil is made from the oil found in hemp seeds. Like hemp seeds, it is one of the only foods that contains the perfect combination of Omega 3 and 6 essential fatty acids. Essential fatty acids cannot be produced by the body, meaning they must be obtained from diet. Omega 3s can reduce the risk of cardiovascular disease, lower blood pressure, and are being studied for their ability to fend off Alzheimer’s disease.

Omega 6s stimulate hair and skin growth, maintain bone health, aid in brain function, and help with healthy metabolism. The adult recommended daily intake of hemp oil is one to two tablespoons.

Hemp flour is the product of milled hemp seeds. It contains the same nutritional

characteristics as hemp seeds, and is an excellent choice for those with gluten, dairy, nut, or wheat allergies, as it contains no known allergens. Like hemp seeds, hemp flour contains a protein called edestin, which is found only in hemp. Edestin promotes smooth digestion, making hemp flour easily digestible for most people. Because hemp flour is hearty and does not contain gluten, it needs to be mixed with other flours for use in baking. Four tablespoons of hemp flour provides 33% of an adult’s daily protein needs, 14 grams of dietary fibre, more than 15% of the recommended daily intake of vitamin B6 and folate, and more than 25% of the recommended daily intake of copper, iron, and zinc.

Hemp can add an earthy complex flavour to most dishes and this is what I really love about it. I like to add a couple of tablespoons of hemp hearts to my morning smoothie for a nutritional boost.

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

Kale & Hemp Seed Pesto

Hemp is now a very mainstream ingredient that is available in a variety of forms. Like most other nuts and seeds it is available in butters, milks, oils, flours, and shelled seeds. Most commonly seen are the shelled seeds. While most of the above-mentioned products will be shelf stable products, the oil and shelled seeds will be treated a little differently. Light, oxygen, and temperature are the enemy of these two products. The oil and seeds should be purchased in an airtight, sealed, and light-proof container; this will prevent any spoilage as some hemp products can easily go rancid under the right circumstances.

Pair It Hemp’s most prominent flavours will be derived from the seeds and the oil. The seeds have a very nutty, buttery taste and a creamy texture, whereas the oil has a very distinctive pungent taste and smell. The seeds will pair with almost anything as they are neutral, so whether you are adding them to a salad of mixed greens, or adding them to sautéed green beans, they will add a nice mellow taste and crunch. The oil, on the other hand, should be paired with foods that are stronger in flavour, so the oil won’t overpower the other ingredients. Things like vinegar, spices, soy, or tamari and strong tasting vegetables such as kale, cabbage, or beets will marry best with hemp oil.

Cook It Most of the time, products that we buy that contain hemp will be consumed raw, but there are always exceptions. Hemp flour, which is ground hemp seed that has had all of the oil removed, can be substituted into almost any dough recipes for a great gluten-free option. The result will usually just be thicker, denser, and chewier dough. Hemp milk can also be substituted into things like custards or soups and will add a creamy texture and nutty taste. The oil should always be consumed raw due to its low smoke point; heating it will add a very unpleasant taste.

1 cup

chopped kale, packed

1 cup

spinach, packed

1/3

cup hemp seed

1 tsp

lemon

2

cloves garlic, chopped

¼ cup grape seed oil ¼ cup hemp oil

salt to taste

pepper to taste

1. Place kale, spinach, and hemp seeds in a food processor and pulse several times.

2. Add lemon and garlic, pulse again until the garlic is mixed well with the kale and hemp seeds.

3. Mix the two oils together and slowly add to the food processor while it is on.

This will help the mixture emulsify.

4. Using a spatula, scrape the pesto from the food processor and place in a bowl.

5. Season with salt and pepper.

We recommend using organic ingredients whenever possible because it is better for you and supports a sustainable environment and community.

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

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G OOD

Fitness

Suspend Into Fall

BY RACHEL DOELL 3. You can fine tune things.

Fine tuning things is one of my favourite benefits of the seasons changing. If you were to look at any athlete’s training schedule, you would see changes throughout his or her training season. Athletes need time to fine tune weaknesses, allow injuries to heal, give the body rest, and build new muscle. The reality is that we are all athletes. Whatever your sport—runner, spinner, lifter, or chaser-of-your-children—your body needs seasonal changes in your workouts.

One of my favourite ways to get my workouts in during the colder months is with a TRX. This suspension training tool is awesome for working with injuries and challenging weaknesses, and you can basically do it anywhere.

I

t’s time to start reinventing our warm weather workouts to prepare for colder weather, refreshing fall rain, and fewer hours of light. For some of us, these changes are enough to keep us curled up on the couch with some hot soup waiting for summer to return. But before you lose all your ambition for anything other than Netflix, you may want to listen to a few of these cold weather positives.

1. Your body needs a change.

There are huge benefits to changing up your workouts with the seasons. When the body consistently does the same workout, it becomes less challenging and therefore less effective. When you switch up your style of cardio, for example skiing in the winter

instead of outdoor runs, the change gives the body a bit of a shock, keeping the body challenged and the calories burning.

2. It’s good for the mind.

One of the most common things we hear from people who give up on fitness is “It’s boring” or “I don’t enjoy it.” Like anything in life, if you’ve done it a million times, it starts to lose its sense of excitement or enjoyment. Keep your sense of adventure, and try something new! Maybe this fall discover new hiking trails or try that new dance class you have been putting off. Keep the excitement in your workouts, and you will find peace and enjoyment returning to your activities.

Key Benefits of TRX Workouts It’s Scalable If you have ever used a TRX for, say, a push-up workout, you know you can start by standing in an almost completely vertical position, where minimal effort is needed to perform a push-up. Then, by simply taking a small step backwards, more of your body weight is transferred to the TRX, adding resistance and making it that much more difficult to complete. No additional weights need to be added, and no adjustments to equipment are necessary. Simple and scalable!

Variety for Days If an entire book can be written about using one piece of equipment, it’s a good sign

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

Read her blog and find workouts: dailyroutinefitness.com 20 | November/December 2015

dailyroutinefitness.com

that there is some variety to explore. TRX workouts can be focused on specific muscle groups or used for highly diverse full-body workouts. As I mentioned above, the slightest body position adjustment can increase the difficulty or change up the muscle group being targeted. If I had to choose one piece of home workout equipment, it would easily be a TRX.

Fun for Everyone Whether you are a stay-at-home mom, professional athlete, or senior citizen, TRX workouts can be easily incorporated into your daily fitness routine. Increased flexibility, core strength, and agility are all proven results of suspension training, which benefits many different people in the general population in many different ways. Very

few pieces of stand-alone equipment can be passed from grandpa to grandson and from daughter to mother with next to no adjustments needed.

DAILY ROUTINE FITNESS

TRX Workout 1

Complete 2 to 5 rounds of 12 to 15 reps of each exercise with 30 to 60 seconds of cardio in between each exercise for an awesome home workout.

TRX PUSH-UP x 12–15 reps Yes, it’s as simple as it sounds. What’s great about this exercise is that you can start from a standing position with very little resistance, and continue to move your body into a more horizontal starting position, in turn shifting your body weight onto the TRX and creating a more difficult push-up.

2

TRX OVERHEAD SQUAT x 12–15 reps Loop your hands through the handles of the TRX, raise your arms overhead with arms next to the ears. Make sure the arms are straight, chest up, and shoulders down the back.

Lower yourself as though you are sitting in a chair. Once you have reached a 90 degree angle with your legs, slowly return your body back to standing.

3

TRX BACK ROW x 12–15 reps This is basically a TRX push-up in reverse. Grab the handles, keep your arms straight, and lean back. The further you lean your body back, the more body weight is loaded onto the TRX, and the more difficult the row will be. With your heels planted on the floor, slowly pull your chest up toward the roof and complete the rowing motion.

4

TRX PLANK KNEE CRUNCH x 12–15 reps Plant your hands on the ground and get into a push-up position. Hook your toes into the TRX so they are hanging approximately 1 foot off the ground, and your body is in a plank position. Pull your knees one at a time toward your chest and straighten back out into a plank position.

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

VITAMIN C and LYSINE

Why you need vitamin C and lysine for heart health and more…

W

W. Gifford-Jones, MD | Vitamin C is the single most important watersoluble antioxidant in the human body. It’s tragic that researchers are unaware that high doses of vitamin C and lysine can prevent and reverse atherosclerosis in coronary and other arteries. Vitamin C is needed to manufacture collagen, the glue holding cells together.

ithout sufficient vitamin C to produce collagen, bone eventually grinds on bone. There would be fewer joint replacements if more vitamin C were available to produce healthycollagen. Rheumatoid arthritis also requires large doses of vitamin C which helps reduce inflammatory reactions in joints.

This also goes for teeth — teeth fall apart when gums lacking collagen lose their grip on teeth. Patients are surprised when I tell them that vitamin C will help them keep their teeth.

The essential amino acid lysine is best known for its use with herpes simplex infections but also has favourable effects on blood pressure and stroke prevention and a positive influence on mood and anxiety.

This is why I’ve been taking high doses of vitamin C and lysine for the last 16 years following a heart attack. I believe it , containing high doses of vitamin C saved my life. and lysine, is available in powder and capsules.

90+

Gums Cardiovascular System Wound Healing

Teeth Collagen Connective Tissue Bones and Cartilage And more

How I Got There!

90+ How I Got There in which he discusses the “do’s and don’ts” of reaching the age of wisdom.

Among his great advice, he writes of the many unsung health benefits of high doses of vitamin C and lysine and how it and other tips can help you, too, reach 90+!

Sign up for FREE health tips at DOCGIFF.COM

PNO.CA

@GiffordJonesMD

GOOD

Nutrition

Have a Warm Winter

BY LISA KILGOUR, rhn

Every fall and winter I see the same pattern. I see client after client craving sugar, bread, and chocolate, and they are struggling with food. Their diet that felt lovely and satisfying just a few months ago is feeling unappetizing.

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 Events Schedule on pg. 4 and book your free appointment in-store today.

Learn more: eatmorerealfood.com

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

T

his is quite simple to fix, but it involves looking at food from a slightly different angle. Instead of just looking at your food in terms of nutrients (vitamins, minerals, antioxidants, etc.), try looking at the food you eat by how it feels. I find that real health comes with this slight shift.

So, what does this mean? Check in after eating a meal and see how you feel. Do you feel light and happy? Or tired and sluggish?

Do you feel warm and satisfied? Or cold and craving sugar?

Once you start to notice how your food feels, you’ll notice something very interesting…eating a crisp green salad on a cold and cloudy day doesn’t feel very good. And eating a hot bowl of squash and ginger soup really does.

We need to shift our diet each season for our body to feel healthy and happy. A green salad, full of veggies that are picked in the height of the hot summer, is cooling, and helps your body cool off on a hot day. Eating these foods in the winter will cool you off too much, and your body will want something to warm you up (usually something sweet). You may also find those cold and cloudy days much more difficult.

It’ll feel colder, and you may have trouble staying warm.

But, a warm, cooked meal full of winter veggies like squash, potatoes, and carrots is what your body is looking for at this time of the year. It’ll warm you up from the inside and feed your body the natural starches that can pick up your mood on a cloudy day. You may feel your sugar cravings are much lower, and that the cold weather is a bit more pleasant.

You might be thinking, but…aren’t we supposed to eat salads and raw veggies? Aren’t they the healthiest foods for us? I’m looking to lose weight, so don’t I need to eat salads?

The answer is, yes and no.

Salads are beautifully healthy for us IN season. In the middle of winter they can increase your cravings for refined sugar and flour (which offsets the health benefits), and can bring down your mood. It’s only

24 | November/December 2015

been in the last few decades that we’ve had summer vegetables available in winter.

Our body doesn’t change very quickly, and can’t quite understand how to process them when it’s cold outside. And they must be shipped a long way from warmer climates to get here, so the nutritional level is much lower than it is in the summer.

the winter. I don’t know if this is true, but I do see them increasing refined food cravings, which can cause weight gain.

If you’re thinking that winter veggies cause weight gain (as per the current problematic idea that starch equals excess weight), there is a theory that summer veggies, especially eaten in the winter, may cause weight gain since their job is to fatten up animals for

Do you need to eat salads in the winter? I don’t because I’ll feel too cold and my mood will get too low. You won’t find me eating any raw salad greens in the winter, but you will find me in the Apple Bistro enjoying a warm root veggie curry with a very big smile on my face.

The best way to feel warm, happy, and balanced this winter is by shifting your diet to the warm and lovely winter veggies. These are truly glorious foods.

Warming Foods

Cooling Foods

Enjoy these during cooler months

Enjoy these during warmer months

• cooked fruits and veggies • winter squash • cabbage • cooked tomatoes • avocado

• root veggies • ginger • black tea • nuts and seeds • chocolate

• raw fruits and veggies • cucumber • salad greens • sprouts

• raw tomatoes • citrus • peppermint • green tea

GOOD

Nutrition

Sugar, Sugar Everywhere

BY DR. SHELBY ENTNER, ND

Have you ever seen a baby have their first taste of ice cream or juice and watched their eyes get big and their face light up? Found yourself at the bottom of a bag of cookies and not remembered eating them all? Celebrated the return of pumpkin spiced everything in the fall? If you’ve thought that you were “addicted” to sugar, you might not be very far from the truth.

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 B.C. and eventually founding Vero Health in Vernon. She enjoys a busy practice with her awardwinning team of practitioners and staff and loves living in the Okanagan with her young family.

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

The complicated issue here is not to make you feel badly about wanting that drink but to understand how your brain and tastebuds can be manipulated into craving that flavour but not get jolted out of your seat by the sugar that has been added. This is the world of food science that is hidden away from the average consumer and is being exposed in books such as Salt, Sugar, Fat by Pulitzer prize winner Michael Moss, or movies such as That Sugar Film or Fast Food Nation. These foods may taste sweet but have been chemically altered so that it isn’t an overwhelming or nauseatingly sweet flavour.

S

ugar’s effect on physical and psychological health is tremendous and often misunderstood or laughed off. Addiction is a strong word but sugar’s influence on the brain is very similar to some street drugs, triggering the release of dopamine in the brain which makes us feel relaxed and calm. And with any substance that we can become addicted to, we become accustomed to having it regularly and crave it when it’s missing.

In our modern world we have access to many things in abundance but our bodies and brains are still wired for the world of survival. Foods that are naturally high in sugar (fruits, high glycemic vegetables, honey, syrup) are foods that we would have typically had in moderation or seasonally.

Our ancestors’ brain chemistry would have done a happy dance because of the natural endorphins this food would have triggered, the blood sugar would have responded to the increased demand for insulin, and the sweet treat would have been processed smoothly by the pancreas and liver. In today’s world we are faced with a surplus 26 | November/December 2015

of sweets and an even greater reliance on sugar to keep our energy going through the day. According to a 2011 Statistics Canada study, to keep that addicted brain satisfied the average Canadian eats 26 teaspoons of sugar a day. That translates to a minimum of 88 pounds per year with over 35% of this intake coming from added sugar.

By now you might be thinking, “That’s not me! I eat healthy food!” Many of my patients say the same thing and are shocked when we start to explore the many foods they are eating and realize the hidden sugars in them.

The food industry relies on that addicted brain to be making decisions and seeking out foods that reward that addiction. The next time you eat your favourite yogurt or granola bar, or have a craving for a pumpkin spiced drink, look at the grams of sugar on the label or company website. A simple math equation is, divide the grams of sugar by 4, to learn the teaspoons of sugar. A frothy drink with 44 grams of sugar equals 11 teaspoons of sugar! Now try to replicate that drink at home and see if you can tolerate adding that much sugar to your own beverage.

In processed foods, fructose is often added because we think of fructose as being “natural” because it is taken from nature; we are often misled into thinking it is better for us. Fructose with fibre (such as an apple) is a great sugar to consume but without the fibre the body does not get the signal to tell itself it is full. Insulin response is slowed and you keep taking another bite. Insulin eventually catches up but by then you have overeaten. Over time this can lead to insulin resistance, diabetes, and other chronic illnesses. High fructose consumption can also lead to leptin resistance (a weight related hormone) where the body believes it needs to store food and not use it as fuel. This can leave you feeling sedentary and constantly hungry. There are several lab tests now available to integrative medicine physicians to evaluate insulin resistance, leptin levels, and other risk factors associated with sugar consumption.

Sugar has always had a special place in our diets, a food of celebration and comfort.

Unfortunately, our intake has skyrocketed in the last few decades and we are now dealing with the health effects and addiction that our culture is suffering from.

Understanding the sources of sugar you knowingly or unknowingly have been eating and the connections between it and your health can help guide you and your doctors in optimizing your health. Understanding healthy choices and occasional treats can help take your risk factors to a much better and may I say, sweeter, place in life.

GOOD

Health

Candida and Gut Health

BY AARON VAN GAVER, ND

C

andida refers to Candida albicans, the organism responsible for candidiasis. Candidiasis is a fungal infection that occurs with overgrowth of Candida albicans, a normal inhabitant of the digestive system, oral cavity, and vaginal area. The location of infection varies, however this fungus tends towards moist body areas such as skin folds, mouth, and vagina.

Overgrowth can be associated with antibiotic use, use of steroidal medications, autoimmune conditions, and immunosuppressed states (AIDs, chemotherapy). Symptoms vary with the location, but common to all sites are redness, itching, and discharge.

Conventional testing usually involves swabbing and culturing the affected area. Blood cultures, urine analysis, stool and sputum cultures may also be run. Conventional treatment is based on the anatomical location of the infection. Topical antifungal agents, such as miconazole (Monistat) or clotrimazole (Canesten), are often used.

Systemic treatments may also be implemented or occasionally vaginal suppositories.

The naturopathic approach differs in several ways from the conventional. Naturopathic doctors will typically take a systemic approach to treatment as opposed to focusing on local, overt symptoms. A wide range of conditions are often attributed to a candida infection and naturopathic doctors may treat subclinical presentations with less potent protocols. As opposed to limiting the predisposing factors to severe immunodeficiency,

prior antibiotic use, steroid or hormone treatments, the naturopathic perspective includes a wider range. Predisposing factors include altered tissue pH, chronic intestinal dysbiosis, environmental toxins, low enzymes levels, diet, and stress.

Because naturopathic doctors attempt to treat the root cause of conditions, they will often assess for candida overgrowth in patients with allergies, fibromyalgia, chronic fatigue, gastritis, bloating, autoimmune disease, skin problems, and hormonal imbalances. Heavy metal accumulation can also play a role in candida overgrowth. The location of stored heavy metals can provide a haven for fungi. Mercury, for example, can destroy the enzymes involved in red blood cell oxygenation. Candida thrives in a low oxygen environment. Other metals include lead, cadmium, aluminum.

Testing for candida can include antibody tests, urine tests, functional stool testing, and gut fermentation testing.

short, changes include avoidance of sugary, fermented food. Doctors will also include foods that support the immune system and support healthy gut bacteria. Foods to avoid include simple sugars, grains, alcohol, fruit, high glycemic vegetables (potatoes, carrots), meats, dairy products, coffee, and food additives. Commonly, probiotics (yogurt, kefir) and prebiotics (chicory root, sunchokes) are added in balance. There are several neutraceutical treatment protocols. Yeast Busters, from Innovite Health, is such a program.

It includes psyllium, caprylic acid, activated charcoal, and specific probiotics. This protocol was developed to cleanse the intestinal tract, reduce yeast, and restore healthy flora.

Psyllium acts as a “scrub brush” and is considered dietary fibre. It also helps to escort the caprylic acid, which acts to destroy the yeast. The activated charcoal is the sponge as it soaks up any dead yeast and its toxins and flushes them out of the body. The final product, the renowned DDS-1 strain of Lactobacillus acidophilus, is a “good” bacteria and is used to restore normal gut flora.

When it comes to naturopathic treatment, the approach is far broader than the conventional protocols. Because of the potential role of heavy metal accumulation, chelation therapy may be used.

Dietary changes are a very common route for naturopathic doctors to take with candida patients. In

AARON VAN GAVER, ND is a Biomedical Sciences graduate from the University of Guelph as well as a graduate of the Canadian College of Naturopathic Medicine (CCNM). An experienced pharmaceutical chemist, Aaron also has a naturopathic practice in Vancouver, and currently serves as adjunct faculty at the Boucher Institute of Naturopathic Medicine.

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

GOOD

Beauty

Will You Become a No Poo-er?

T

To wash or not to wash, that is the question…sort of.

he new buzzword in the natural beauty world is ‘No Poo’ or the ‘No Poo Method’. This new movement is really a flash back to the 1800s when it was recommended to only wash your hair once a month. Slowly, as products evolved and synthetic shampoos entered the market, the frequency of shampooing has increased to a once a

28 | November/December 2015

day routine. Many are now convinced that if you skip a wash your hair will become an oil slick, and in most cases this could be true, but it’s not your hair’s fault, it’s because of the shampoo.

Hair naturally contains an oil called sebum which is essential for protecting and maintaining healthy hair and scalp. Increased

washing and chemicals found in many mainstream shampoos strip the hair of its natural oils. This then sends a signal to your oil glands that your hair is dry and they must produce more oil, so produce they do, creating an overabundance of oil.

Then you increase your shampoo and the cycle continues.

Enter the ‘No Poo Method’ The method is not to skip washing your hair altogether, but rather replace shampoo with products such as baking soda and apple cider vinegar, working your way up to water only. This will allow the natural oil production cycle to rebalance and the hair to be well protected and softer, and even increase growth. Plus, if you are currently using a mainstream product, ditching shampoo can decrease your exposure to many toxins.

Steps to going ‘No Poo’ When starting the process you have to be patient as your hair may feel a bit oily in the beginning. This is because the oil production cycle has to be broken as the oil glands slow their production of excess sebum. This process can take 2–6 weeks depending on how often you were shampooing and also what type of product you were using in the past. Synthetic shampoos tend to strip more oil than natural products.

The most common ‘No Poo’ formula uses baking soda and apple cider vinegar. The baking soda cleans the hair and the apple cider vinegar conditions the hair. If your hair is dry, increase the amount of vinegar. If your hair is oily, increase the amount of baking soda.

DIY BEAUTY

Baking Soda Hair Cleanser Paste Method

Spray Method

½ – 1 tbsp baking soda

1 tbsp baking soda

1. Wet hair while in the shower.

1 cup water

2. Scoop baking soda onto your damp hands and rub together, forming a paste.

1. Add ingredients to a spray or squirt bottle (non-plastic is best).

3. Massage paste into scalp of your hair.

2. Wet hair while in the shower.

4. Rinse thoroughly and follow with an apple cider vinegar rinse.

3. Spray soda mixture onto hair and massage into scalp.

4. Rinse thoroughly and follow with an apple cider vinegar rinse.

For either method, be sure to focus the baking soda to your scalp rather than the shaft of your hair. Too much baking soda will damage your hair. If your hair becomes dry or damaged then you are using too much baking soda, too often.

DIY BEAUTY

DIY BEAUTY

Aloe & Honey Moisture Hair Cleanser

Apple Cider Vinegar Hair Rinse

This moisturizing cleanser is great for dry winter months. ¼ cup pure aloe gel

1/3

cup apple cider vinegar

2/3

cup water

2 tbsp honey

1. Add ingredients to a spray or squirt bottle (non-plastic is best). Use after cleansing hair with baking soda while hair is wet.

1. Add ingredients into a food processor or blender. Mix until smooth.

2. Spray generously on hair focusing on the ends.

2. Work into wet hair in the shower.

3. Let sit for a minute or two.

3. Leave on for a few minutes (the longer the better).

4. Rinse thoroughly.

4. Rinse thoroughly.

Note: Make in small batches and store in the fridges for up to three days.

Apple cider vinegar will help restore the pH levels of your scalp and hair shaft.

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

G OOD

Health

NATURAL MEDICINE CABINET —

—

Diatomaceous Earth

SOURCE

WHAT IT DOES

Diatomaceous Earth is a naturally formed sedimentary mineral rock. It’s derived from the remains of diatoms, or fossilized aquatic organisms such as algae. These mostly contain a natural substance called silica. Over a long period of time, diatoms accumulated in the sediment of rivers, streams, lakes, and oceans.

Today, these clay-like, chalky silica deposits are mined for use in many applications.

There are many uses of Diatomaceous Earth: cosmetic applications, mineral supplementation, internal detox, food storage protection, cleaning, and pet health. When looking for a product it is always recommended to only use food-grade powder.

RECOMMENDED USES When taken internally Diatomaceous Earth can help detox the digestive system, improve bowel regularity, and increase mineral intake such as silica. These minerals help aid in the development of collagen and improve the health and strength of skin, hair, nails, and bones.

Externally it works great as an exfoliant and can be used as a mud mask; it is also a good addition to toothpaste, as it works as a polish.

It is best taken on an empty stomach. It is recommended to start small and slowly work your way up to a higher dose; begin with a teaspoon added to at least 12 ounces of liquid. Mix vigorously and drink immediately.

SAFETY ISSUES/DRUG INTERACTIONS There are no known side effects for Diatomaceous Earth, however it is always recommended to only use food-grade product. Since the product does work as an internal cleanser, it is important to start slowly as symptoms of detoxification can occur.

30 | November/December 2015

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 2015: Food Bank: $28,963.39 SPCA: $2,878.50 Langley School District Foundation: $3,303.90

Update

COMMUNITY EVENTS Hauling for Charity

22nd Anniversary Sale

This September, Nature’s Fare Markets’ team of Healthy Haulers participated in the 2nd Annual United Way Bus Pull.

Twelve teams and multiple sponsors from the community came together for a day of fun and raised over $13,775 to support the United Way. Our team proudly participated pulling the 24,000 lb bus across the finish line in style, as we were awarded a trophy for “Best Costume”.

On September 18, 19, and 20th we celebrated our 22nd anniversary! A huge thank you to all who attended.

We are very thankful for our loyal customers and communities that we are a part of.

Congratulations to the grand prize winner, Richard Kobayashi! We truly hope he enjoys his certificate for a two night stay in a suite at Predator Ridge Resort with a $400 resort credit for golf, wine Richard Kobayashi (right) wins the tours, and dining.

We have raised $9,381 for our previous Save-a-Bag charity, the Sierra Club.

3% CLUB

22nd Anniversary Sale grand prize.

Back to School Contest Healthy snacking paid off for one of our lucky Back to School Healthy Snack contest participants. Karlee and her daughter Grace keep snacking simple with organic apples.

Congratulations to them both. We hope that they enjoy their new Apple TV.

The 3% Club is about giving.

Nature’s Fare Markets helps non-profit and for-profit local organizations give back to the community. All you have to do is collect receipts from purchases made at Nature’s Fare Markets and we’ll give back 3% of the total spent!

Since we started the 3% Club in 2009, we have given over $137,687 to 98 local organizations.

The Nature’s Fare Healthy Haulers pull a 24,000 lb city bus for charity.

Ask for more information: info@naturesfare.com Karlee shared a photo of her baby Grace enjoying a healthy snack.

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

NEW —

at —

Nature’s Fare Markets

BISTRO

Duck & Winter Vegetable Salad Braised duck and beautifully roasted winter vegetables tossed in our creamy pear dressing.

DISHES

Apple Crumble Tart

A delicious gluten free option of soft roasted apples layered between buttery pastry and a crunchy crumble topping.

Beef & Barley Salad

Classic combination of beef and barley dressed with a grainy mustard dressing.

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

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

r o p d u y cts b a b you love PRICES YOU’LL DROOL OVER

UP TO

40 % LESS

NEW EVERYDAY LOWER PRICES 7th Generation Baby Gourmet Burt’s Bees

Earth’s Best Echo Clean Healthy Times

Love Child Nature Babycare Weleda

LOCATIONS Kamloops 1350 Summit Drive 250.314.9560

Kelowna 1876 Cooper Road 250.762.8636

Langley 19880 Langley Bypass 778.278.1300

Penticton 2210 Main Street 250.492.7763

Vernon

CONNECT WITH US

3400 30th Avenue 250.260.1117

West Kelowna Lowest Price Guarantee

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

Fare Points

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

5% Discount Days

Save 5% on select days on regular priced merchandise.

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

3480 Carrington Road 250.707.3935 Open seven days a week Store Hours & Online Orders: naturesfare.com