The Good Life - September/October 2017

THE Live well. Live organic.

LIFE

FREE

SEPTEMBER/ OCTOBER 2017

10

12

22

25

WARMING UP FROM THE INSIDE OUT

GMOS: A GOOD IDEA GONE BAD?

RE-FASHIONING YOUR WARDROBE

BACK TO SCHOOL RULES

What do clear skin, good moods and a strong immune system have in common? A healthy gut!

The health of our entire body depends on one thing: how happy and healthy our gut is.

But in this day and age, life can be rough on the gut. The standard North American diet, coupled with stress, lack of sleep and lack of time outside, can alter the balance of our gut microbes and compromise the integrity of our gut lining – leading to unhappy digestion, food sensitivities, inflammation and inflammatory conditions.

A probiotic is a great first step, but a probiotic can’t do it all. The gut is complex, and it needs a little more love.

FACT: Virtually all inflammatory conditions can be traced back to the gut!

Rather than looking at the body as a “thing” and loading it with isolated nutrients, Genuine Health views the body as a whole system.

Foundational nutrition – with a

complete approach to gut health!

Fermentation

Probiotics

Polyphenols

Fermentation not only removes nutritional obstacles, but creates entirely new nutrients that help to heal gut tissue

A potent probiotic can help to seed the gut with healthy microbes and restore our biodiversity

Plant nutrients not only contribute to overall health, they have beneficial effects on gut microflora populations

PRIMES THE GUT

SEED THE GUT

FEED THE GUT

CONTENTS G OOD

Feature

6 Daily Habits of Successful People

10

By: Vanessa Jahnke

G OOD

to our Planet

8 Clean Up Your Act

22 Re-Fashioning Your Wardrobe

G OOD

Health

10 Warming Up From the Inside Out

By: Lisa Kilgour, rhn

12 GMOs: A Good Idea Gone Bad? 14 TOFI Ain’t From Tofu!

18

By: Dr. Shelby Entner, nd

18 Host a Healthier Kids Birthday Party

By: Tori Wesszer

25 Back to School Rules

GOOD

Fitness

28 Don’t Forget About Arms!

26

By: Rachel Doell

G OOD 16

Nutrition

WHAT WE’RE EATING:

Beets

Recipe: Warm Beet Salad

21 Bistro Meal Hacks

Recipes: Chili Lime Sweet Potato Breakfast Hash Kale & Chicken Salad Rolls

26 Spreading Goodness Around

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

28

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

NATURE’S FARE CALENDAR

September Dates subject to change. Check online for event details: naturesfare.com SPECIAL IN-STORE EVENT

Sale!

24th Anniversary Sale

15

% OFF

Our biggest sale of the year!

15% off storewide Plus: Door Crasher Deals, Prizes, and Samples

September 15 & 16 Kamloops, Kelowna,

Penticton North & South,

Vernon, West Kelowna September 16 & 17 Langley, White Rock

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

IN-STORE FREE WELLNESS TALK

Women’s Wellness

The True Cost of Living a Toxic Lifestyle

SPEAKER: Dr. Jennifer Dyck PARTNER: Assured Nutrition

October 4

Langley

IN-STORE FREE WELLNESS TALK

Hot Detox

SPEAKER: Julie Daniluk PARTNER: Nature’s Way October 5

October 12

SPEAKER: Caroline Farquhar, rhn, ba, emp PARTNER: Renew Life

September 28

October 20

October 18

SOUTH September 6

White Rock

The Gut Brain Connection

SPEAKER: Orsha Magyar PARTNER: Botanica

IN-STORE FREE WELLNESS TALK

October 26

Lorna Vanderhaeghe October 12

P�NTICTON

NORTH October 4

V�RNON

September 14

October 19

September 26

October 31

WHITE ROCK

Kamloops

SPEAKER & PARTNER:

K�LOWNA

September 12

IN-STORE FREE WELLNESS TALK

Kamloops

Everything You Need to Know About Hormones

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

September 7

October 16

September 26

October 23

October 2

October 30

Kelowna

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

September 14

October 19

October 5

100%

SALE FLYER IVE AUG 31 TO

PRICES EFFECT

7

SEPT 13, 201

229

/lb 5.05/kg

NIC

CERTIFIED ORGA

Roma Tomatoes

4 | September/October 2017

sary th 24 Anniver

ALE

SE PT EM BE *

* All regular priced

in-stock items.

R 15 & 16 ed with other

Cannot be combin

discounts.

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

THE

F F U T S D GOO USE GRASS BASKETS Alaffia

SUPPLEMENT PROTEIN+ SHAKE Vega® Nutritional building blocks you can take on-the-go. With ingredients made from real, plant-based foods, Vega® Protein+ Shake is ready to take with you on-the-go as a delicious way to help start your day strong. Vega® Protein+ Shake contains at least 10% more DV for protein than Vega® Protein Smoothie. The protein content of Vega® Protein Smoothie is 15 g of protein (21% DV) per serving; Vega® Protein+ Shake has 20 g of protein per serving.

READ

These baskets are used traditionally in Togo, West Africa to carry produce to and from markets or farms. Members of Alaffia basket cooperatives receive fair wages and health care for their families in return for indigenous skills and knowledge. This exchange empowers West African communities and preserves cultural heritage. Alaffia’s success is not simply measured by profit; it is measured by empowerment. Empowerment Projects are Alaffia’s mission in action, funded by the sales of Alaffia products. Alaffia invests in their communities because it is their moral responsibility and to ensure African resources empower African communities. The goal is to alleviate poverty and encourage gender equality.

THE PART-TIME VEGETARIAN

by Nicola Graimes

The common link between vegetarians and part-time vegetarians (flexitarians) is that they like to base their meals on vegetables. Let’s face it­—the flexitarian or semi-vegetarian diet is the way to go: meat and fish are becoming prohibitively expensive, our current consumption cannot be sustained in years to come, and the health benefits of a vegetarian diet are well documented. The Part-Time Vegetarian cookbook shows just how delicious, adaptable, and varied this way of eating can be. Rather than taking centre stage, meat or fish are not the main focus of the recipes, which value the often under-used and under-valued vegetables, grains, legumes, nuts, eggs, and dairy foods. The recipes are not about taking something away, however, but adding a new dimension and consequently widening and extending the home cook’s repertoire of dishes.

WATCH WHAT THE HEALTH What the Health is the groundbreaking follow-up film from the creators of the award-winning documentary Cowspiracy. The film exposes the collusion and corruption in government and big business that is costing us trillions of healthcare dollars, and keeping us sick.

What the Health is a surprising, and at times hilarious, investigative documentary that will be an eye-opener for everyone concerned about our nation’s health and how big business influences it.

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

GOOD

Feature

Daily Habits of Successful People

BY VANESSA JAHNKE

Ever wonder what uber-successful people are doing differently? We often look at our favourite mentors wondering, how did they get there, how did they do that?

What they all have in common are these traits:

VANESSA JAHNKE is a leading nutrition and healthy living expert helping women all over Canada create healthy, happy, and successful lives. She is the co-founder of Pure Gym & Juicery in Penticton, BC and a healthy living blogger.

In a world where we are inundated with diet information, Vanessa’s approach to healthy living is fun, straightforward, and attainable, drawing thousands of people to her blog and online programs.

6 | September/October 2017

vanessajahnke.ca | puremovement.ca vjnutrition

1.

They make their health a top priority.

3.

They set goals.

4.

They don’t get distracted by comparison.

5.

They wake up early.

In the March/April edition of The Good Life, I wrote about “Making a Vision Board” and we talked goal setting. This is so important.

You need to know where you are going before you can get there.

Set goals at every level: what does your day look like, your week, your year, five years from now, and so on. Write it down, adjust as you go, and don’t stop.

It is scientifically proven that how you treat your body has a direct effect on how you live your life. How you fuel your body and how much you exercise affects every aspect of your life, your energy, and your results! How will you accomplish everything on your to-do list if you don’t have the energy to do so? Some examples of two of my favourite mentors and their morning routines are Tony Robbins who does morning meditation/yoga and then jumps in a cold plunge, and Oprah Winfrey who jumps on her treadmill every morning and enjoys a green smoothie for breakfast. How you start your day sets the tone for the rest of it; choose wisely.

“Comparison is the thief of all joy”: have you heard that quote before? It’s so important to realize that your own journey is unique to you and your successes and failures are your lessons and no one else’s. Don’t get stuck in the comparison trap—stay focused and stay in your lane.

2.

They read—a lot!

I haven’t always been a huge reader but within the last couple of years I’ve become obsessed with personal development books and audio books. Now there is rarely a day I’m not streaming a new book during my commute. I’m currently listening to Big Magic by Elizabeth Gilbert and loving it so far!

Oh yes! The early bird gets the worm. On the Nature’s Fare blog last month, we talked about this in “How to be an Early Riser!”

Successful people aren’t hitting snooze, they are up with reckless abandon each morning, ready to face the day.

In the end, it’s you who decides your own definition of success. Be proud of how far you’ve come, be excited for where you are going, and enjoy each moment along the way.

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

G OOD

to our Planet

Clean Up Your Act How many different cleaning products are in your home? We have cleaners for sinks and tubs, windows and walls, counters, carpets, ovens, furniture, floors, dishes, and silver—even the air. Cleaners to fight germs, stains, streaks, and odours. Cleaners to sparkle, to smell lemony fresh…

And do we really need them all?

T

he quick answer is no. No because most of them contain chemicals that may seem effective but come with a hefty health and environmental cost. In fact, they contribute to toxicity in our homes, and are harmful to humans and pets. According to the US Environmental Protection Agency: • Indoor air pollution levels can be 100 times higher than outdoor pollution levels.

• 63 synthetic chemical products are found in the average US home—about 10 gallons worth.

• Of the 17,000 petrochemicals available for home use, only 30% have been tested for exposure to human health and the environment.

• There are 275 active ingredients in antimicrobials (antibacterials) classified by the EPA as pesticides because they are designed to kill microbes.

While some products warn consumers of immediate hazards—if they are corrosive, poisonous, or an irritant— in Canada there is no requirement of manufacturers to warn consumers about health and environmental hazards,

8 | September/October 2017

such as cancer or hormone disruption from exposure to chemical ingredients, in the long term.

• Chemicals in cleaners are absorbed into our bodies through our skin, as we breathe the air, and when we ingest residue on dishes and cutlery.

• Most dangerous are corrosive drain cleaners, oven cleaners, and acidic toilet bowl cleaners that can cause severe burns on skin and eyes—and, if ingested, on the throat and esophagus.

• Chlorine bleach and ammonia are highly toxic and produce fumes that irritate the eyes, nose, throat and lungs, and are especially dangerous to those with lung and heart issues, or asthma. They can also react with each other, and other chemicals, to form toxic chlorine gas, and others.

IN THE LANDFILL What about all those plastic bottles the cleaners come in? Most are bottled in high-density polyethylene (HDPE, #2 in the recycling triangle) or polyethylene terephthalate (PETE, #1), and accepted for recycling in many (but not all) communities. Others are bottled in polyvinyl chloride (PVC, #3), made from cancer-causing chemicals such as vinyl chloride, which form dioxin (a powerful carcinogen) during production and incineration—usually not accepted for recycling.

Beware of ‘green washing’

Did you know?

Dirt, allergens, pollen, oil, antifreeze, pet waste, and all kinds of other contaminants are brought into our homes on our shoes. Take them off at the door to minimize the need to clean.

Researchers at Bristol University (1999 study) found that in homes where aerosols and air fresheners were used:

Look for terms like “solvent-free”, “no petroleumbased ingredients”, or “no phosphates”.

The term “organic” in cleaners can mean carbonbased ingredients, including some potentially harmful VOCs (volatile organic compounds).

• Synthetic fragrances can cause acute effects in those with allergies or asthma. There is no requirement to list ingredients in fragrances—even though the National Institute of Occupational Safety and Health has found that one-third of them are toxic—because the chemical formulas of fragrances are considered trade secrets.

Keep it simple Soap and water are just as effective as antibacterial and antimicrobial cleaners. And while many biodegradable, nontoxic alternatives are available, it’s actually easy—and much cheaper—to make your own, with a few simple ingredients you likely already have in your kitchen cupboards. Add a little elbow grease with a good sponge, and you can tackle anything.

• White vinegar

• Mothers suffered from 25% more headaches and 19% more depression

• Baking soda

• Infants under six months had 30% more ear infections, and a 22% higher incidence of diarrhea

• Borax

In 2000, 9,887 of the 11,935 reports of hazardous exposures to air fresheners received by US Poison Control Centers involved children under six.

“Natural”, “eco-friendly”, or “non-toxic” have no official meaning.

• Lemon juice

DOWN THE DRAIN When we wash household chemicals down the drain, they enter our aquatic ecosystems where they accumulate, and threaten fish and other wildlife. A US Geological Survey study (May 2002) of contaminants in stream water samples across the country found persistent detergent metabolites in 69% of streams tested. 66% contained disinfectants.

• Liquid soap • Pure essential oils like lemon, lavender, or antibacterial Oil of Thieves Caution: Always keep commercial cleaning products and well-labelled homemade products away from children. To read entire article and list of chemicals to avoid check out naturesfare.com/learn

Sources: eartheasy.com/live_nontoxic_solutions.htm www.livingwellspendingless.com/2013/03/13/green-thriftycleaning-products/

www.care2.com/greenliving/make-your-own-non-toxiccleaning-kit.html

www.organicconsumers.org/news/how-toxic-are-yourhousehold-cleaning-supplies

www.davidsuzuki.org/issues/health/science/toxics/the-dirton-toxic-chemicals-in-household-cleaning-products/

www.treehugger.com/htgg/how-to-go-green-cleaning.html

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

GOOD

Health

Warming Up From the Inside Out

BY LISA KILGOUR, rhn

I

Have you ever noticed that your sugar cravings increase in the fall? Or for you, is it comfort foods like mac ‘n’ cheese or greasy French fries?

t’s a common problem: whatever you’ve been happily munching away on all spring and summer now seems unbearable once the first chilly breeze starts to blow. This is especially true if you’ve been following a new diet plan… falling off the wagon seems way too easy right now.

The reason is simple—your body is asking you, as politely as it can, that it would like a

bit of a diet change. And if you don’t listen?

Then your body may start getting a bit louder and all of your favourite cravings will become absolutely irresistible. Your body always gets what it wants eventually.

As the weather cools down your body is looking for foods to warm it up. Cold summer foods like salads and watermelon no longer feel as good as they did in July.

They cool us down even more, which can

lead to a craving of sugar to stoke our internal fire.

In the not-so-distant past, we only had access to seasonal foods. Strawberries were only available in June, and apples were only available in the fall/winter. Now our grocery stores are stocked with every food we could imagine and so we need to go shopping armed with a bit more information.

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 pg. 4 and book your free appointment in-store today or online at naturesfare.com.

Learn more: lisakilgour.com

10 | September/October 2017

And fall/winter warming foods become more important as the season progresses. September can still be warm enough for a salad, but by October a nice warm stew is much more attractive. 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 also feel your sugar cravings are much lower, and that the cold weather is a bit more pleasant. You’re warming up from the inside out.

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. But in the middle of winter they can increase your cravings for refined sugar and flour (which offsets the health benefits of the salad), and may bring down your mood. It’s only 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 best way to feel warm, happy, and balanced this winter is by shifting your diet to warm and lovely winter veggies. These are truly glorious foods. What if you really enjoy salads all year long? Then go ahead and enjoy them! Especially if they feel wonderfully satisfying. Just don’t force them on your body if it’s asking for something warm.

Warming fo0ds Fill up on these to beat the cold.

ginger

nuts and seeds cabbage

beans

chocolate

avocado

cooked vegetables

winter squash cinnamon

root vegetables

black tea

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

G OOD

Nutrition

GMOs: A Good Idea Gone Bad? TERMINOLOGY

Heirloom, Hybrid, and GM Plants

Do you go non-GMO? Not sure it makes a difference? Some may argue that nearly all the food we eat today has been modified. After all, farmers have created hybrids by crossbreeding seeds, within the same species (to enhance certain traits like sweeter flesh), since the 1920s. But genetic engineering is the transference of genetic materials from one species into another, and the long-term effects—on our health, and on the natural order of our world—are simply unknown.

Note: Genetic Engineering (GE) refers to research and development, and Genetically Modified Organism (GMO) to the food product.

The History

F

rom tomatoes infused with fish genes to make them frost-tolerant, to “Golden Rice” bio-synthesized with beta-carotene to address Vitamin A deficiency, the idea that science can improve yield and nutrition, a crop’s resistance to pests, disease, and drought—all for less cost—seemed like a good idea.

In Canada, GM soya, corn, sugar beets, alfalfa, and canola are grown, mostly for animal feed. Although 12 | September/October 2017

not yet on the market, GM Atlantic salmon (the world’s first GM food animal), Innate potatoes, and Arctic apples (both GE’d to resist browning) have also been approved.

In the US, almost 100% of corn, soy, beets, papayas, cotton, sugar beets, and canola crops are genetically modified, and GMOs are found in most processed foods available in Canada.

But, according to the Non-GMO Project, none of the GMO foods on the market deliver on the promise, and the alarm is being raised on the damage they can do.

Heirloom Plants are from seeds handed down through generations, the characteristics of which remain stable over time.

All heirloom vegetables are open-pollinated, by wind or insects, without human intervention.

Hybrid Plants are created when two different varieties of the same plant species are intentionally crosspollinated to produce the best traits of each—like disease resistance, size, or higher yield.

GM Plants are the result of genetic engineering: altering a plant’s DNA, with other plant, animal, bacterial, or viral genes, in a way that doesn’t occur naturally.

The Concerns

GMOs in Canada

GMOs… • Cannot be controlled, and threaten natural species as their seeds spread by wind, water, and animals to mix with other crops, including organic/heritage seeds.

GE plants survive and thrive in the wild.

Although 78% of Canadians want GM foods labelled (2016 Health Canada survey), Members of Parliament voted down mandatory labelling of GM foods, in May. It is mandatory in 64 other countries.

• Need more pesticides, as pests and weeds have become more resistant to continued use of agricultural chemicals. An additional 318.4 million pounds of pesticides was applied to GE corn, cotton, and soy crops in the US, over the first 13 years of their commercial use (1996–2008)1 • Include crops that are modified to withstand unlimited doses of glyphosate, reported by the World Health Organization2 to be a probable human carcinogen.

Glyphosate is the active ingredient in Roundup (owned by Monsanto, which also owns 85% of all seeds sold globally), sprayed on about 85% of GM crops.

• Often have toxins or poisons incorporated into their DNA. BT-corn (the name given to GM corn) is registered as an insecticide.

• Contain today’s most common food allergens. Since GE foods were approved, reported food allergies in the US increased 18% in children under 18 years3.

• Are found in many processed foods like cereals, snack bars, cookies, crackers, and lunchmeats, hidden in aspartame, MSG, amino/ascorbic/lactic/citric acids, vitamins, sucrose, natural/artificial flavours, yeast products, xantham gum, and corn additives.

DID YOU KNOW?

Health Canada approval is required to sell products with GM ingredients, but no safety studies are done—only a review of data provided by companies which profit from their sale.

October is Non-GMO Month.

Join the non-GM movement at www.nongmoproject.ca

Go Non-GMO • Buy certified organic food, including meat, eggs, and dairy. Animals on organic farms are not fed GM grains like corn or soy.

• Avoid processed foods.

• Buy organic cane sugar to avoid sugar from GM sugar beets.

• Choose products with the Non-GMO Project Verified seal.

• Download the Non-GMO Project Shopping Guide app.

NON-GMO PROJECT

• Buy directly from farmers who reject GMOs.

The Non-GMO Project is a mission-driven nonprofit organization dedicated to building and protecting a non-GMO food supply.

• Plant an organic garden.

Look for the Non-GMO Project Verified seal on many packaged foods in Nature’s Fare Markets.

1 November 2009, Critical Issue Report, The Organic Center 2 March 2015, Scientific American 3 October 2008, Centers for Disease Control and Prevention

GMOs

Biotech companies can obtain patents, which restrict the use of GMOs, because they are novel life forms. That means they can sue farmers whose fields are contaminated with GMOs (the natural result of drift from neighbouring fields). This is now an issue of patented ownership of the food supply—a threat to farmer sovereignty and national food security. v GM foods have been allowed in Canada since the mid 1990s.

v Canada is one of the top five producers of GMO crops in the world.

THE FIRST GMO FOOD

v GE canola is the most profitable of the GM crops; 85% is exported.

Sources: www.decodedscience.org

www.healthcanada.org

www.huffingtonpost.ca

www.uk.businessinsider.com

www.organicitsworthit.org

www.cban.ca

www.davidsuzuki.org

www.nongmoproject.org

In the early 1990s, scientists at Cornell University tried to ‘vaccinate’ a papaya genome to stop the growth of the incurable ring spot virus, which threatened to devastate a multi-million dollar industry. Their work led to the Rainbow papaya, genetically resistant to ring spot, which now dominates the market. the good life The Magazine of Nature’s Fare Markets | 13

GOOD

Health

TOFI Ain’t From Tofu!

BY DR. SHELBY ENTNER, nd

Ever heard of the expression “skinny fat”?

Most people haven’t, since the idea is that someone who eats anything and everything and is able to stay thin is just genetically blessed, not someone who might have health issues.

T

hin on the Outside, Fat on the Inside (TOFI) folks are often normal weight, have a low BMI (Body Mass Index), and have very little muscle. These individuals are often inactive but can maintain a normal body weight with a bit of a belly as they age. Why is this a concern? Serious medical concerns are linked to TOFI, such as liver disease, type II diabetes, cirrhosis, and possible liver failure.

Our common misconception—that being thin equates to good health and being heavy-set means a sure road to heart disease and diabetes—is being challenged!

Most people dream about being able to eat anything and not worry about their weight and health. TOFIs usually stay thin throughout their life and have the outward appearance of good health since they remain slim. Considered metabolically obese but normal weight,

TOFI individuals have the same metabolic medical concerns as a prediabetic person: high fasting sugars, high triglycerides and LDL cholesterol, high generalized inflammation, and low muscle mass. The biggest concern about these individuals’ risks is where the fat hangs out.

The fat just underneath the skin is called subcutaneous fat. This is the kind you can grab onto and see dimple when you press on the skin, the kind you see when you squeeze into something a bit tight. The fat in the abdomen and surrounding the organs is called visceral fat. This is the type that often goes undetected and is incredibly concerning. Visceral fat is metabolized by the liver and deposited around the organs, streaked through muscle, and layered over important organs such as the liver and heart.

The only way to see this fat is with an MRI or CT scan. These images can show the amount of visceral fat built up around the organs and how many litres of fat are being carried internally.

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.

14 | September/October 2017

How does the extra weight you carry around affect you?

verocare.ca

Measuring inches around the waist can’t measure the amount of fat packed around the organs. Our common misconception— that being thin equates to good health and being heavy-set means a sure road to heart disease and diabetes—is being challenged!

Nutrient dense foods and good old exercise can make a huge difference in the development of visceral fat.

Our culture has become more obese over the last few decades and equal concern needs to be paid to those individuals who may start to develop heaviness without true obesity. MRIs and CT scans can’t be done on everyone, so even though the inches can matter, the real evidence is harder to discern. Metabolic markers and blood tests are often the first signs of health problems and need to be addressed with more urgency as the heralds of serious disease.

Without many obvious symptoms while developing TOFI, many people are surprised to learn about their fatty liver disease, heart disease, or type II diabetes diagnosis. Making lifestyle and diet changes for TOFIs can be a challenge in the beginning: a lifetime of being able to eat everything, be inactive, and never gain a pound is a hard pattern to break! The goal should be to become lean and healthy, and a prescription of whole foods is the best option to attain this goal. Avoid refined sugars, packaged cereals, and convenience foods, and focus on real foods found on the outside of the grocery store aisles. Healthy fats, lean proteins, and plant-based foods that are low glycemic and high nutrient are the best choices to maintain

the leaner visceral fat. Nutrient dense foods and good old exercise can make a huge difference in the development of visceral fat. Fitting into a certain size may be an objective for some, but longevity and quality of life are certainly more important with TOFIs. You certainly don’t have to eat tofu to avoid TOFI but consider how nutrition choices can help or hinder your health. Just because you can eat the whole cake doesn’t mean your liver, pancreas, or heart will love you for it!

THE WORLD’S 1

st

®

THERAPEUTICS

MULTI-ACTION LEAKY GUT THERAPEUTIC

SINCE 1963

Heal, Repair & Nourish with Fast, Powerful LGS GUT THERAPY™!

New Naturopathic Doctor formulated LGS GUT THERAPY™ is a ground-breaking, multi-action system that addresses the root causes of Leaky Gut by activating your ability to maximize digestion and nutrient absorption so that your digestive system can finally rebuild. Discover the power of clinically proven ingredients at

ED

DOCTOR RM U L AT

FO

NU LIFE® - Embrace the Nu™

OP UR AT

C HI

NAT

therapeutic doses with the LGS GUT THERAPY™ line of products – it’s time to heal from the inside out.

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

GOOD

Nutrition

WHAT WE’RE EATING —

—

Beets

B

eets are a popular vegetable with long, green, leafy stems and globe-shaped roots that vary in size and colour, including white, gold, pink, purple, and even striped. While the beetroots are the most commonly used part of the vegetable, the beet greens and stalks are also edible and highly nutritious.

Beets are available throughout the year, yet are technically in season from late June to early October.

Beets are an excellent source of potassium, magnesium, copper, beta carotene, and iron. They also contain a unique combination of phytonutrients called betalains which have potent anti-inflammatory and

16 | September/October 2017

detoxifying properties; these may help with the chronic inflammation that can contribute to heart disease and other chronic inflammatory diseases, and even some cancers. Beets are also beneficial for promoting

good mental health as the high levels of betaine found in beets is used in the treatment of depression, as it contains the amino acid tryptophan and can help produce feelings of wellbeing and relaxation.

I think I really get into beets just because of the beautiful earthy and slightly sweet taste they offer. They just really offer everything fall produce should be.

Chef Nick Johnston creates the tasty dishes you find in our Bistro in Nature’s Fare Markets. See pg. 31 for this season’s new items.

Warm Beet Salad

Buy It When looking to buy beets, you will want to make sure that they are very firm—almost hard. I find this to be one of the most important qualities as it will define how fresh the beets are. As beets are stored, they can become slightly spongy, and although they are still great to eat when this is the case, they are of course at their best tasting when fresh. The second thing I look for is the size. If the beet is extremely large it tends to be a little more woody, herbaceous, and bland in comparison to the smaller ones. Also, if you can find beets that still have the greens on them, grab them up as these greens can be used in a variety of ways, although most often end up in the compost.

prep It The first thing you will want to do with beets is give them a good cleaning, a really good one. Because they are a root vegetable they can quite often come home dirty. I just give them a good rinse in a sink full of water that has had a sprinkle of salt mixed in. Once I have cleaned my beets, next I decide how I am going to use them. The main ways beets are prepared are either roasted in the oven, boiled, or just served raw. When roasting or boiling them you will want to leave them in the skin (if you remove the skin before cooking, the beets will lose their beautiful magenta colour). Once they are fully cooked the peel can easily be removed and you will be left with the bright flesh. They will make a great addition to any salad when eaten raw; just grate them on a cheese grater and they give a wonderful texture.

Pair It What you are going to serve your beets with will be very dependent on how they are being cooked, as the two most common ways of cooking beets lend themselves to different flavour profiles. I find that roasting beets intensifies their earthy and sweet flavour, so I like to cut that with fresh and acidic ingredients such as greens, citrus fruit, cabbages, leeks, or apples. The opposite is said when beets have been boiled. This has the tendency of soften the taste, which will beg for something sweet and rich: such things as goat cheese, maple, honey, yogurt, and other dairy products will elevate the beets.

3 cups

beets, peeled and cubed

1

orange, zested and juiced

1

lemon, zested and juiced

½ cup

walnuts, roughly chopped

¼ cup

green onions, roughly chopped

¼ cup

goat feta, crumbled

2 tsp

salt

½ tsp

pepper

2 cups

arugula (optional)

Cook It As mentioned, the main ways to cook beets are boiling and roasting, but these are just the traditional methods; they can be treated just as any other root vegetables. They can be peeled, boiled, and turned into a “mashed” beet, they can be grilled on the BBQ to add to a fun summer dinner, or they can be sliced thinly and sautéed and used as a side dish. If you have purchased the greens still attached these are also great steamed or sautéed with a bit of seasoning.

1. In a small pot, place enough water to cover the prepared beets.

2. Add the citrus juice to the water and bring to a boil. Cook beets for 15–20 minutes, or until tender.

3. Once cooked, drain water and transfer beets to a medium bowl. Toss with citrus zest, green onions, salt, and pepper.

4. Arrange arugula on a serving dish, top with beet mixture, and sprinkle with walnuts and feta cheese.

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

Health

Host a Healthier Kids Birthday Party

BY TORI WESSZER

I have a new-found appreciation for my mom (I think I’ve said that more than a few times since having kids!).

Throwing a kid’s birthday party is so much work!

W

hile they’re fun to organize, I had zero clue how much effort goes into them. Growing up, my mom was Martha Stewart before Martha was a household name. She made everything from scratch for our parties, turning hot dogs into ‘Yankee Doodle Dandies’ and hand decorating individual perfectly piped cookies to match our cakes, for each kid to take home and admire (or demolish in seconds which was likely more accurate). I don’t know how she did it all!

With a couple of years of pre-school and a boatload of birthday parties under our belts, I’m officially inspired by the amazing moms I’ve met. I was excited to collaborate with Nature’s Fare Markets to put together these ideas to make birthday parties healthy and fun without tons of work!

Nature’s Fare Markets has so many incredible wholesome foods, and most of them are local and organic. And because they take a lot of the guesswork out of shopping, it’s a perfect place to stock up on healthy foods for your next party.

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 have become overly complicated, and hopes to help others live healthier lives one wholesome recipe at a time.

18 | September/October 2017

fraichenutrition.com |

fraichenutrition

20

Healthy Food Ideas

4 5

Try these for the next birthday party you throw—the kids will love them!

Corn on the cob: Cut into halves and put on a stick.

Mini black bean brownies: Bake them in mini muffin tins or just make a big pan and use a small round or heart-shaped cookie cutter to cut them out!

9

10 Mini macaroni cheese bites:

Rainbow fruit skewers: layer chunks of colourful fruit on a skewer. I love serving these with a healthy dip of flavoured Greek yogurt or you can dip the bottom half of the assembled skewers in chocolate and roll them in chopped nuts.

Hummus and pita chips

6

8

3

Pizza party: Buy pre-made mini pizza crusts and lay out the sauce, cheese, and all the toppings. Kids can choose their own toppings and put on exactly what they love!

Mini bowls: Serve chili with corn bread, or spaghetti and meat sauce.

muffin tins or quesadillas filled with beans, chicken, veggies, and cheese.

14 Healthy smoothie ice pops:

Make a blender full of your favourite smoothie and freeze into ice pop molds.

healthier toppings like cut fruit, yogurt, and chopped nuts. Add small amounts of other goodies like whipped cream or mini chocolate chips to make it feel decadent.

Veggie and dip cups: Place a dip at the bottom of the cup and stack on cut-up veggies.

Cookie cutters: I love anything that encourages kids to get into the kitchen! Give a couple of cookie cutters with a recipe for your favourite cookies.

6

2

Piñata filled with toys: If you don’t feel like stuffing goodies bags, simply fill a piñata with small toys and give the kids a bag to fill up once it’s opened.

7 4

5

Ice pop molds: These are so inexpensive and kids love making homemade ice pops, which are miles healthier than the store-bought versions!

Skipping ropes or bubble blowers: Always a hit and you can purchase these at nearly any box store or dollar store.

18 Homemade soup with grilled

cheese sandwiches: Cut the sandwichs into fun shapes with cookie cutters.

19 Mini banana or zucchini muf-

fins: Sprinkle a few chocolate chips on the top before baking if you want to make them seem more like a treat.

15 Banana split bar: Put out

Simple and inexpensive ideas for ‘goodie bags’ they will actually use!

Costumes: Charlie came home with a superhero costume from his last party and it was such a hit! You can get some from Amazon in a large pack for under $5 each!

parfait: Make your own fruit and yogurt parfait bar for a breakfast party.

Fruit-infused water: A healthy alternative to soda.

13 Mini taco bowls: Make in

Goodie Bag Ideas

1

17 Mini pancake stacks with

skewers

Cheese and grapes on a skewer: Cut the cheese into shapes with small cutters.

10

make their own faces!

12 Grilled chicken and veggie

7 2 3

16 Sandwich faces: Kids can

Bake homemade macaroni and cheese into greased muffin tins until golden.

11

1

Chocolate dipped frozen bananas: Roll in chopped nuts or sprinkles.

8

Mini muffin tins with a kidfriendly recipe: You can buy mini muffin tins at the dollar store and could even include a whisk or a wooden spoon.

To make it even more fun you could have each kid dip or paint the handle end of the wooden spoon their favourite colour for them to take home once it’s dry.

20 Watermelon ice pops or fruit

sparklers: Cut watermelon into star shapes and place on the end of a skewer, with blueberries skewered along the rest of it.

9

Mini pot with seeds and a watering can: This is also a cute activity to do with the kids; you can have them plant them together, decorate their own pot, and take them home.

You could even throw in a mini watering can if you wanted!

Sand castle bucket with a shovel: Great for summer birthday parties!

Reusable water bottle: If you have a label maker you can print off the name for each kid to personalize it. You can even serve a drink (like the fruitinfused water) inside and kids can take it home with them.

10 Fun school supplies or a

lunch kit: Kids love lunch kits and cool school supplies, and much like the water bottles, depending on the format they could personalize their own!

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

RAISING A TINY HUMAN TAKES GUTS. MAKE SURE YOURS ARE UP FOR IT. A HEALTHY GUT CAN IMPROVE YOUR STAMINA. YOU’RE GOING TO NEED IT.

BETTER PROBIOTICS MAKE BETTER HUMANS. www.renewlife.ca

GOOD

Nutrition

Bistro Meal Hacks Our bistros are full of amazing items, but what if a salad wasn’t just a salad? With a bit of creative thinking you can take a simple bistro salad and transform it into an amazing breakfast, or an appetizer for entertaining…and the best part is we have done the hard part for you. Check out our super simple bistro hacks.

Chili Lime Sweet Potato Breakfast Hash

The Nature’s Fare Markets Chili Lime Sweet Potato Salad is stellar solo. Be sure to order extra at lunch because it also makes the best breakfast hash! Customize this recipe to include as many or as little veggies as you like.

16 oz NFM Bistro Chili Lime Sweet Potato Salad 1 tbsp olive oil 2

eggs Optional Add-ins 1 red bell pepper, diced 1 avocado, sliced 2 green onions, diced

cheddar cheese, shredded

cilantro, chopped

1. Heat olive oil in a frying pan.

2. Sauté diced peppers until slightly soft. Add salad to the oil until reheated and the potatoes are slightly crispy.

3. Make 2 holes in the mixture and gently crack an egg into each hole. If using cheese, sprinkle on top. Once the egg white starts to turn slightly white, place in a 350°F oven for about 10 minutes.

4. Top with avocado, green onions, and cilantro. Serve and enjoy!

Kale & Chicken Salad Rolls

The Nature’s Fare Markets Kale Salad is packed with superfoods! Organic kale, bok choy, fresh tomato, and onion are tossed in our tamari balsamic dressing and sprinkled with crunchy pumpkin seeds. Add one of our roasted chicken breasts plus a few other ingredients and our Vegan Harvest Dressing for dipping, and you have fresh new meal.

16 oz NFM Bistro Raw Kale Salad 1

NFM Bistro Roasted Teriyaki Chicken Breast, thinly sliced

1 pkg rice paper wrappers ¼ cup NFM Vegan Harvest Dressing Optional Add-ins 1 medium cucumber, julienned 1 red pepper, julienned 2 large carrots, julienned

1. Fill a shallow bowl with hot water. Dip a sheet of rice paper in the water until completely soft and flexible. Lay flat on your work space.

2. Place the kale salad, sliced chicken, and julienned veggies in the middle of the rice paper.

3. Lift the side of the rice paper that’s closest to you, gently pulling it tight up and over the filling. Fold in each side of the roll, hold tightly, and keep rolling until fully wrapped.

4. Cut in half and serve with NFM Vegan Harvest Dressing.

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

G OOD

to our Planet

Re-Fashioning Your Wardrobe Just as the Slow Food movement encourages us to savour and appreciate the pleasure of growing, cooking, and eating our food, Slow Fashion encourages us to ‘make over’ how we see and appreciate our clothes.

22 | September/October 2017

A

ll fashion used to be slow. Every department store boasted a fabric department. Girls were taught to sew, and most women took pride in making and mending their own clothes—even their wedding dresses. And closets, of course, were much smaller.

Now we need larger and larger walk-in spaces to contain all our trendy togs, and fashion has become fast. So fast, it’s become disposable.

Fast fashion is about trendy, high-volume, and low quality clothing.

It now takes just a few short weeks for clothes to go from the design phase to a retail store. Mainstream fashions sell for low prices, so people buy more than they need, and most of it is rarely worn to the end of its useful life before being discarded. And the cost is very, very high.

Textile workers in sweatshops—mostly women and children—are often exploited, and work long hours in poor conditions, for very little pay.

The textile industry is one of the world’s biggest users of water—for cotton crop irrigation and for textile production—and one of the biggest polluters with pesticides, and petrochemical-based synthetic fabrics and dyes. In fact, many ecosystems are being destroyed as land is cleared for more crops, and from dumping chemical waste products.

And most fabric cannot be recycled. But it can be upcycled. In fact, a large part of the slow fashion movement is about repurposing pre-loved clothing.

“For fast acting relief, try slowing down.” ­—Lily Tomlin Slow Fashion At its heart, Slow Fashion is an ethical, eco-friendly approach to honour the true craft of clothes making. It’s about being thoughtful, ensuring quality and longevity, and connecting with the environment—along the entire supply chain, from design and manufacture, to transportation and retail. It’s also about slowing down consumption.

The Slow Fashion movement embraces new fashion and second-hand, vintage, upcycling, renting, clothing swaps, as well as keeping alive traditional methods and techniques of making and dying textiles, including learning how to sew and knit.

Well-made, sustainable clothing fits better, looks better, and lasts longer.

Sources: www.fibre2fashion.com

www.treehugger.com

web.unep.org

www.alternet.org

www.notjustalabel.com

BUY LESS Choose timeless pieces of high quality; natural fabrics may cost more to buy but will provide better value over time.

BUY LOCAL Support local designers and manufacturers to eliminate the environmental cost to make and transport clothing from other countries.

Fast Fashion

Slow fashion ultimately increases your appreciation and pleasure, and decreases your spending.

t Join the Slow Fashion Movement

GO NATURAL Choose organic fabrics of cotton, hemp, silk, and wool, dyed with natural, plantand vegetable-based dyes.

BE FAIR Support fair trade companies who insist on fair wages and codes of conduct.

BE CURIOUS Ask where and how garments are made, and think about the true cost of what you are buying.

TREASURE HUNT Shop at consignment clothing stores for deals on gently worn clothing.

GET CREATIVE Learn how to sew or knit to make new clothes or upcycle what you already own.

SWAP AND SHOP Organize a clothing swap with friends when you need a wardrobe refresh.

GIVE IT AWAY Donate unwanted clothing to a shelter or charitable store.

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

Every Kid needs a iend Big Friend Nutritious Supplements for Your Children No artificial flavours, colours, or sweeteners!

No animal products!

Great tasting!

naturalfactors.com

GOOD

Health

Back to School Rules Welcome back to school! As you stock up on supplies and new clothes don’t forget to stock up on the essentials needed to keep your family healthy and prepared to fight off germs, as well as build a healthier diet to help maintain focus and sustained energy for the school day. Here is our back to basics checklist to help kick off the school year right!

Food Fuel

Simple Supplements

Food is the best way to maintain energy levels, balance mood, and boost immunity…but getting kids to eat well can be a bit of a challenge at times.

If you follow some of these basic rules then you are well on your way to building a healthier meal.

Let’s face it, diet isn’t enough to provide all of the essential nutrition needed to keep you or your little ones at the top of their game. Here is our suggested game plan to help you build a solid foundation.

WHOLE FOODS FOR THE WIN It’s important to limit high carb/ high sugar meals as they can lead to energy lows and mood swings all day. Instead, focus on a good source of protein, whole grains, and organic fruits and veggies. Juice packs and sugary drinks can cause a dip in energy. Instead, send water or dilute 100% fruit juice with water.

CUT IT OUT Become a label reader to avoid ingredients such as dyes and artificial sweeteners including sugar alcohols, preservatives, and artificial flavours. Also, avoid items with ‘enriched’ in the ingredient list as it can often be a poor source of nutrition.

TRICK THEM Keeping meals interesting and fun is key to keeping your littles excited to eat healthily. Try cutting foods into fun shapes with cookie cutters, use colourful containers, and get them involved in the kitchen. Check out our Back to School recipe section online at naturesfare.com.

MULTIVITAMINS A high-quality multivitamin helps to ensure kids are meeting the recommended intake of vitamins and minerals, even on the busy days.

PROBIOTICS Over 70% of your immune system lives in your gut!

Keeping your gut healthy with good bacteria is the best way to keep the bugs away. Yogurt is not enough; a kid-friendly supplement is the best way to go.

OMEGA-3S Healthy fats are literally fuel for an active brain.

Omega-3s help improve focus and memory, balance mood, and are also good for overall wellbeing.

VITAMIN D Essential not only for bone and muscle strength, Vitamin D plays a big role in immune health, and has been linked to assisting in mitigating food allergies and sensitivities.

We have many items that can help keep your family meal planning efforts easy, creative, and affordable, as well as the supplements to keep them fueled and ready for anything the year has to offer.

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

GOOD

Nutrition

Spreading Goodness Around JOEY ARMSTRONG PHOTOGRAPHY

Effervescent Mellisa Mills, Founder and President of Spread ‘Em Kitchen Co., is on a mission to teach people how easy it is to be healthy. Because of her infectious enthusiasm and gift for unique flavour combinations, her delicious plant-based spreads are convincing people to “Spread ‘Em” throughout western Canada, and beyond.

26 | September/October 2017

J

ust three years ago, Mellisa whipped up 200 of her popular-with-friends cashew-based spreads, and headed off to a local farmers’ market to make enough money to travel to South America.

“I wasn’t happy working as a graphic web designer at the time,” she explained, “and wanted to make some money to travel and think about what I wanted to do—something that made a difference for people. At the market, people went crazy. They’d never tasted anything like them before, especially because they were made with such wholesome ingredients. Even people with allergies could eat them.” Mellisa quickly sold out.

“I was so inspired that I decided to do this as a business. I felt connected to people, and that I was doing something really good—and because I believe a plant-based diet is the healthiest way to eat, and definitely the most environmentally sustainable.”

Early Explorations Always interested in food and healthy eating—even though she grew up with a busy single mum “in a house full of Wonder Bread and margarine”, Mellisa began to explore nutrition and cooking as a child.

“I’ve always had an advanced palate, and started making my own food from scratch when I was a teenager.

a•dapt•o•gen / ’dapt j n/ (In herbal medicine) a natural substance considered to help the body adapt to stress and to exert a normalizing effect upon bodily processes. A well-known example is ginseng. ee

e

I watched cooking shows, and was obsessed with James Barber the Urban Peasant when I was 10. He was all about fun and good ingredients, and would say, “Use what you have. If you don’t have fresh tuna, use a can!” I love that philosophy! I experimented on my own anyway, but he definitely fast-tracked me.”

“When I was 13, I met a family who moved from Toronto to my small town in Ontario. They were extreme vegetarians (even their toothbrushes were wood!) who made amaranth soups, and things I’d never heard of. I couldn’t believe how good their food tasted! I was raised on pork chops and rice, and never wanted to eat that again!

“I became a vegetarian and got creative with eating from then on. Yesterday I collected knotweed in the forest that tastes like asparagus and rhubarb. It’s delicious!”

Honest Food Just a few simple ingredients, sourced locally for freshness, go into each of her non-GMO, nutrient-dense spreads. Beet & Balsamic came first, followed by Cilantro Pesto, and then Carrot & Chili.

Cashew Crazy

“I see food as medicine, and always think about health—like Turmeric & Black Pepper, which has strong anti-inflammatory properties, released with a little fat for easy absorption.

“Right now, I’m obsessed with adaptogens like pine pollen, which helps you to destress and gives you a boost of minerals.

I thought pink peppercorn would go well with its sweet flavour, with a little black truffle oil to release its beneficial properties. I made about 50 for the farmers’ market, for people to try—and it sold out in an hour!”

Farmers’ markets are Mellisa’s proving ground for new flavour combinations, and to connect with people.

“I use the markets as a way to get the community involved, and ask people to try and vote for their favourites. I get authentic feedback, and love the two-way conversations we have about healthy eating.

“When you look people in the eye over food, you are creating trust. It keeps you honest.”

• By 2020, the African cashew industry aims to process 35% of Africa’s raw cashew nut production, double tree yield, and increase the world market share of cashew kernels to create 100,000 new jobs, and increase incomes for farmers.

“I get mine from the African Cashew Alliance, an amazing organization that helps to support the local economy, child education, and a safe production environment.”

• A Business Code of Conduct commits to promoting sustainable growth, producing high quality nuts, respecting food safety, treating employees fairly, improving working conditions, having good corporate governance, respecting the environment, and paying fair prices to farmers.

• Almost 2,000,000 farmer households in 11 African countries supply raw cashew nuts to processing factories in Africa and the rest of the world.

①

②

“Cashews,” says Mellisa, “are the most sustainable nut in the world—they don’t need much water, their root systems stop erosion in dry climates, and they are part of the poison ivy family, so they have natural pest inhibitors.

The African Cashew Alliance

6 ③ ④

Ways to Spread ‘Em

Generously smear lightly toasted sourdough bread with Turmeric & Black Pepper or Carrot & Chili. Top with sliced sautéed mushrooms, and garnish with fresh chopped parsley or thyme.

Drizzle Cucumber & Garlic over yam toast.

Spread Jalapeño & Lemon over cooked chicken breast as a creamy sauce.

Use Cilantro Pesto as a pizza base instead of tomato sauce or pesto.

⑤ Dollop Beet & Balsamic on top of soup or stew.

⑥

Smear Cucumber & Garlic on a sandwich or burger instead of mayo.

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

GOOD

Fitness

Don’t Forget About Arms!

BY RACHEL DOELL STEPH SCHULZ PHOTOGRAPHY

①

I feel like the upper body is one of the parts that, as ladies, we kind of skip over. We focus so much attention on firm butts and tight abs that we skimp on this very important area. Not only do strong, lean, sculpted shoulders look great, but strong arms are also essential to our everyday activities.

B

BICEP CURL

Extend arms straight down with palms facing out and draw your elbows in until they are about one inch away from your ribs. Slowly bring the weights up toward your shoulders without moving your elbows away from your ribs. Slowly return to the starting position. Feel your biceps stretch and squeeze throughout this movement.

Make sure to pick a weight that is challenging!

y adding just 10 minutes of strength training for the upper body one or two times a week, we can prevent conditions like sore backs, tight necks, and restless sleeps.

When our body is constantly tight and sore, our sleep patterns suffer, and when we are not well-rested, our bodies’ hormones, moods, and energy systems dip very low, causing problems like weight gain, fatigue, and emotional mood swings.

I love these movements because they make sense and are so important for my everyday activities as a mom. Whether you’re lifting children into car seats, carrying groceries, or working a physical job, these movements will help to increase your strength, avoid injury, and create beautiful lean arms, no matter your wardrobe.

⑥

WIDE SHOULDER PRESS

Bring your arms to a 90 degree position in line with your shoulders and palms facing forward. Slowly press weights up until there is only a small bend in your elbow. Slowly return to the starting position.

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

dailyroutinefitness

②

SHADOW BOXING

The motion will be as though you are punching the air! Slowly cross one arm across the body and slowly return to the starting position. Repeat with your other arm. Once you have the motion down, speed up to raise your heart rate!

DAILY ROUTINE FITNESS

Strong Arms Workout Pick a weight with which you can perform each movement with control 12–15 times. Repeat circuit 3 times. Perform each movement for a count of 4 up and 4 down.

Form Reminders: 1. Make sure not to lock your joints. 2. Perform slowly and with control. 3. Keep your core tight. 4. Press shoulders away from the ears and do not arch your back.

④ ⑤

③

TRICEP KICKBACKS

Lean your upper body slightly forward and bring your elbows close to your ribs. Slowly extend the arms behind you with palms facing in. Keep your elbows pressed into the rib cage as you press back. Squeeze your triceps and slowly return to the starting position.

NARROW SHOULDER PRESS

Bring your arms to a 90 degree position in line with your shoulders and elbows in front shoulder width apart with palms facing each other. Slowly press your arms straight up above the head, until there is only a small bend in the elbow. Slowly return to the starting position.

BACK FLY

Lean body slightly forward and extend arms straight down in front with palms facing each other. Slowly raise into an open fly position, feeling the shoulder blades come together and squeeze your mid back.

Slowly return to the starting position.

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

ADVERTISEMENT

Full Spectrum Curcumin – a powerful health champion Chronic joint pain, skin problems, recurrent digestive issues, persistent sleep problems, diabetes, fatigue…

Where is the link? It can be found in the origin of all these issues that degrade quality of life, day in, day out: inflammation.

The conventional approach to relieve symptoms of inflammation and reduce pain is to rely on non-steroidal anti-inflammatory drugs. But they do not address the underlying problem, and long-term use is linked to severe side effects, including increased risk of heart attack.

This is part of the reason why an increasing number of people are turning to natural remedies for long-term benefits. Curcumin is a favourite one: a potent phytonutrient with an amazing therapeutic potential. Its anti-inflammatory and antioxidant talents extend to joint pain, skin conditions, lung health and gastro-intestinal conditions, and it has shown impressive preliminary results in neurodegenerative diseases and as an adjunctive therapy in cancer treatments.

Unfortunately, curcumin is fat-soluble and extremely poorly absorbed in the body, therefore only a very limited amount can be used before it gets eliminated. This is why the research and development in the field of nutritional science has been focused on increasing its bioavailability and absorption rates.

The latest advancement in supplements is an extract developed in Germany, called NovaSOL curcumin, that has shown in human clinical studies an unprecedented 185 times better bioavailability compared to standard 95% extract, and also 24-hour retention in the body. To achieve this, researchers started with the best standardized extract to concentrate the active compounds. A patented process was used to reduce the particle size of the extract and encapsulate the curcumin within digestive transport vessels called micelles that make it possible for fat-soluble nutrients to be absorbed into the bloodstream as easily as water-soluble nutrients. The process mimics the natural micelles produced during the body’s digestion of fats and fat-soluble nutrients and delivers the active curcumin as a water-soluble, readily-available nutrient.

This innovation has the most efficient delivery technology so far and unlocks the power of curcumin like never before for maximum antioxidant and anti-inflammatory potential.

Now, Sisu unlocks the power of curcumin like never before.

• Faster and more readily absorbed than any other form • Patented micelle technology • Stays in your system for a full 24 hours • Just 40 mg of curcumin in one softgel equals nearly 75 (100 mg) capsules of 95% curcumin extract • Non-GMO plus gluten, wheat and dairy free

Schiborr C, Kocher A, Behnam D, Jandasek J, Toelstede S, Frank J. The oral bioavailability of curcumin from micronized powder and liquid micelles is significantly increased in healthy humans and differs between sexes. Mol. Nutr. Food Res. 2014, 0, 1–12. http://www.ncbi.nlm.nih.gov/pubmed/24402825

1,2

release your inner strength @sisuvitamins sisu.com | 1.800.663.4163

NEW

GOOD STUFF IN-STORE PANTRY

Kicking Horse Cold Brew Coffee These guys aren’t horsing around with their brew. Made with organic beans from the Rocky Mountains and steeped for 20 hours. It’s clean, simple and sooo delicious.

FREEZER

DAIRY

FRIDGE

Organic Meadow Cheese Sticks

Upton’s Naturals Jackfruit is a hot new meat alternative. It’s absolutely delicious. If meat is not your thing but you miss pulled pork sandwiches, beef tacos, or chicken curry then you have found your replacement. They have a wide range of flavours.

Our current fave is Thai Curry.

For all you cheese lovers out there, these handy organic cheese sticks are perfect for any lunch box or grab and go snack. They are the newest addition to Organic Meadow’s line of dairy products.

Wholly Veggies Eat your veggies! Wholly Veggies is on a mission to get veggies onto your plate. These tasty patties offer a full serving of veggies, they are soy free, gluten free, and non-GMO. Try Southwest Beets, Sweet Curry Carrots, Herby Garlic Greens. Mmm… deelish.

IN OUR BISTRO FRIDGE

Moonshine Mama’s Turmeric! The queen of health and vitality! This elixir does it all! It’s immune boosting, anti-inflammatory, hydrating, energizing, alkalizing, antioxidant, digestive aid, high in vitamin C, potassium, iron, B6, electrolytes, and totally delicious! Add to hot or cold water as a super hydrating beverage, bubbly water as a delicious spritzer, or pour over ice as an aperitif or digestif.

R�USABLE

BAGS

MAKE A E! NC DIFFERE

We give 5¢ to local charities for each reusable bag you use.

So far, you’ve helped raise $49,630.69

Spiced Beet Burger Italian Style Pasta Salad Cinnamon Maple Coffee Cake

The Good Life CO N TRIB UTO RS Creative Director

Freelance Writer

Editor

Marketing Director

Janna Payne

Julie Prescott

Marilyn Fransen

Debbie Collins

F O S B L 2 NIC ORGA ES� GO�DN y

PACKED WITH VITAMINS, MINERALS AND ENZYMES

D L O C D D E $ L S 49 CPROESSE7D PRESICE

in evere bottl

E C I JU

Coming to our coastal stores soon.

JU

STORE LOCATIONS Kamloops 1350 Summit Drive 250.314.9560

Kelowna 1876 Cooper Road 250.762.8636

Langley 19880 Langley Bypass 778.278.1300

Penticton

NEW

1770 Main Street 250.493.2855 2210 Main Street 250.492.7763

Vernon 3400 30th Avenue 250.260.1117

CONNECT WITH US Price Match Guarantee

Save every day on all vitamins and supplements. We’ll beat any local competitor’s advertised price on same product and size by 10%.

West Kelowna

Fare Points

Get a 15% off coupon when you collect 50,000 Fare Points ($500 on regular priced items).

3480 Carrington Road 250.707.3935

5% Discount Days

Save 5% on select days on regular priced items.

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