THE Live well. Live organic.
JANUARY/ FEBRUARY 2019
Our Sustainability Journey A message from Nature’s Fare Markets
GUT HEALTH IS WHERE IT’S AT
HOW TO (REALLY) LOVE YOUR BODY
KEEPING YOUR GOALS IN SIGHT
! W E N
DEFEND FROM WITHIN PROBIOTIC PLUS
HELPS REDUCE THE INCIDENCE OF COLD-LIKE SYMPTOMS IN STRESSED ADULTS HELPS SUPPORT INTESTINAL & GASTROINTESTINAL HEALTH
CONTENTS G OOD
7 Our Sustainability Journey
By: Alexa Monahan & Julie Prescott
to our Community
14 Zero-Waste Swaps By: Kaitlyn Dickie
Gut Health is Where It’s At By: Lisa Kilgour, rhn
17 An Antioxidant Primer
How to (Really) Love Your Body By: Aeryon Ashlie
25 Keeping Your Goals In Sight
By: Vanessa Jahnke
28 Flipping Fatty Liver Disease
By: Dr. Shelby Entner, nd
20 Mason Jar Meal Prep: Salad Edition
By: Bailey Campbell
21 Bistro Meal Hack: Citrus Olive Pasta 26 Nutrition Made Simple—The Three Pillars & the Expert
By: Jason Podollan
I N EVERY ISSUE 5 Get the Good Stuff 6 Expert Answers 31 NEW Good Stuff In-Store
the good life The Magazine of Nature’s Fare Markets | 3
NATURE’S FARE CALENDAR
Dates subject to change. Check online for event details: naturesfare.com IN-STORE FREE WELLNESS TALK
A New Year, A New You SPEAKER:
Dr. Sara Celik
Talk with one of our nutritionists or naturopath today.
January 12 January 25
Live the Keto Healthy Life Aeryon Ashlie
IN-STORE FREE WELLNESS TALK
― FREE ― WELLNESS
January 10 January 24
February 7 February 26
January 9 January 23 January 17 January 29
IN-STORE FREE WELLNESS TALK
Spring into Health Lisa Kilgour
February 6 February 20
Dates subject to change. Check online for event details: naturesfare.com
January 8 January 22
February 5 February 19
Book your appointment naturesfare.com
SALE FLYER 100%
SALE START DATES
SALE FLYER 449
5 lb bag
4 | January/February 2019
SALE FLYER © 2019 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.
January 31 Russet Potatoes
F F U T S D GOO USE
CACAY OIL Curelle
VEGA ONE Vega New Vega One® is all in for organic. Full of real, organic plant-based ingredients, Vega One Organic All-in-One Shake harnesses the power of plants to help you supercharge your day, deliciously.
Cacay oil is the only plant oil clinically proven to significantly reduce the appearance of fine lines and increase hydration, smoothness, and elasticity. It has three times more retinol (vitamin A) and 65% more linoleic acid than rose hip oil. An ideal daily moisturizer for men and women, it absorbs quickly and is non-greasy.
A FRESH NEW LOOK IN WEST KELOWNA & LANGLEY Come and visit us! We got a little fresh in our West Kelowna and Langley stores. With a new coat of paint and cool new wall graphics, the store is much lighter and brighter—and fancy new aisle signs make it easy to find all that’s good and delicious. We’ve also given our bistros comfy new tables and chairs for you and your friends to linger longer, over a coffee, smoothie, or delicious nibble. In Langley, our new organic soup station is now open, and bistro renovations should be complete by the end of February. Can’t wait to see you there! the good life The Magazine of Nature’s Fare Markets | 5
s r e Answ
with Dr. Jen
Q Dear Dr. Jen,
I have anxiety that comes and goes and which usually affects my digestive system. I heard you can take a probiotic for this, but how do I choose the correct one? —W.R., Vernon
Think DHA when you think about brain health. A deficiency in this omega fatty acid has been associated with cognitive decline, as well as mood and attention disorders.
There is a lot of emerging research suggesting that probiotics are effective and natural remedies for anxiety and stress-related health concerns. Although supporting your entire digestive tract with a broad-spectrum probiotic can be helpful, a couple of strains in particular have shown promise in the area of treating anxiety. These two strains are Lactobacillus helveticus R0052 and Bifidobacterium longum R0175, and when in combination, they show even further benefit in both subjective (how you feel) and objective (measured cortisol) findings. I suggest trying a probiotic with higher levels of these two strains to support your mood, and if after one month you feel no benefit, you may want to see a health care practitioner to dig a little deeper into other reasons why you are experiencing anxiety.
Research is showing probiotics to be an effective remedy for anxiety and stress-related health concerns.
DR. JENNIFER DYCK is a naturopathic doctor, health educator for Natural Factors, and public speaker with a passion for empowering her patients to achieve optimal health. Dr. Jen has special expertise in treating digestive complaints, hormone imbalances, and brain-related health conditions. She has a busy active practice at Brix Wellness Clinic in Kelowna, BC.
6 | January/February 2019
Q Dear Dr. Jen,
I know omega fatty acids are essential for us to get from food or supplements, but is there a certain one that you suggest for helping with brain health and cognition? —S.P., Salmon Arm
Absolutely! With fat being the second most abundant component of the brain after water, it makes sense that essential fatty acids including Omega-3s have been at the forefront of brain health for years now. Omega-3 fatty acids include one called docosahexaenoic acid, or DHA for short. DHA makes up a whopping 40 percent of the fat in our brain and can be directly obtained from fish oil, or from algae for those looking for a vegetarian source. A deficiency in DHA in the brain has been associated with cognitive decline, and children with mood and attention disorders can benefit from DHA, making it a ‘no-brainer’ for brain health. Other forms of good fats include phosphatidylserine, a fat-based nutrient with beneficial effects on brain function due to its ability to act exclusively on brain cell membranes. This aids in nerve transmission, giving it immense promise in the field of healthy cognition. When it comes to supplements, especially fat-based ones, be sure to look for those derived from non-GMO sources and having proof of contaminant testing. These are both signs of high quality and purity—exactly what your brain deserves.
Our Sustainability Journey
LET TER BY THE MONAHAN’S, CO-OWNERS OF NATURE’S FARE MARKETS
DEAR VALUED CUSTOMERS Our father started this business over 25 years ago with a belief that a business can be built by doing the right thing—in the healthy, organic food we sell, for the people who work with us, and for the communities we serve. And we’re proud to say that with the unrelenting support and encouragement of our farmers and suppliers, our customers and community, we’ve created a place we’re very proud to call home.
And now it’s time to do more. We know our climate has reached a tipping point; our family wants to make sure we are doing everything we can—our very best—for our family and yours, and for our planet.
That journey hasn’t always been easy—but it never ceased to be worthwhile.
This is challenging work—and frustrating. We often identify an action—like using compostable packaging and industrial composting—only to discover that the best options aren’t readily available in Canada or they are prohibitively expensive, or that our regional area doesn’t offer the industrial composting services that we need.
One of our core values has always been sustainability and we’ve done everything we can along the way to leave as small a footprint as possible.
But there’s so much we can do. So, we wanted you to know about our commitment to sustainability, to report back to you about what we have done and plan to do.
• We were very proud to be named the first B Corp retailer in Canada. • We were one of the first companies to offer biodegradable shopping bags.
To be successful, we need your help and your partnership. So, on behalf of all of us here at Nature’s Fare Markets, we invite you to join us in our sustainability journey.
• When potato-based single-use cutlery became available, we rushed out to get it for our Bistros. • We’ve always recycled and looked for ways to be energy-efficient. • We have just become the first and only company in Canada to offer compostable produce bags.
Claire & Alexa Monahan
• And, of course, we’ve always supported local, organic farmers first—champions of superior soil quality in which our food grows. the good life The Magazine of Nature’s Fare Markets | 7
NATURE’S FARE MARKETS SUSTAINABLE SCORECARD
We sell 100% organic produce, non-GMO, free-run/-range animal products, safe personal care products, high quality vitamins and supplements. Support local, organic farmers who improve soil quality and minimize impact on local ecosystems. Install LED lighting in all stores. Support communities with cash and in-kind donations. Use Sustainable Forest Initiative-approved recycled paper, and soy-based inks and dyes in printed materials. Be a proud partner of the Certified Organic Association of BC. Hire independent consultants to conduct sustainability audits and complete the GreenStep process. Create Green Team sustainability committee. Donate food scraps to local farmers to use for feed and compost.
REDUCING PACKAGING AND PAPER USE
Reduce single-use deli packaging and bags by 10%. Use 100% biodegradable shopping bags and compostable paper bags and produce bags. Reduce paper and ink 30% by reducing community newspaper flyer program. Create online digital flyer. Initiate bring-your-own cup program. 1st company in Canada to offer compostable produce bags.
CONVERTING BISTRO PACKAGING Convert 100% of our grab ’n go packaging to compostable/biodegradable. Actively working on: • Buddha bowls • Plastic wrap and bags for sandwiches/pakoras • Cold-pressed juice bottles
80% achieved. Already converted: • Grab ’n go containers • Soup containers and lids • Straws • Utensils • Napkins • Coffee cups and lids • Smoothie cups and lids • Take-out containers • Tinfoil bags for warmed sandwiches/pakoras
Make and encourage smoothie lids as optional. Initiate bring-your-own cup program.
SUSTAINABLE CERTIFICATION AND AWARDS
Earn B Corp certification: 2014, 2016, and 2018. Recertify two-year B Corp status, 2018. Earn B Corp “Best for the World” honour 2017. Achieve GreenStep Fast Track to Sustainability certification. Achieve Climate Smart certification.
8 | January/February 2019
BY JULIE PRESCOT T
UPPING THE ANTE Our Sustainability Committee— The Green Team To make sure every aspect of our operations is considered, we formed a sustainability committee. Our CEO, a member of the Monahan family, Directors of Operations and Marketing, our Corporate Chef, and Corporate Bistro Manager meet regularly with the sole purpose of identifying, understanding, and implementing everything we can to put sustainability first. We looked at what we produce, where we buy our products, and the carbon footprint for every store, including the waste we produce and that leaves our store.
Counting on Our Customers “It really takes an effort to do what needs to be done—we know it’s not easy.” We want to make it as easy as possible for all of us to succeed, to be sustainably successful. Here is our invitation to you: • Bring your own clean cups for smoothies, juices, and coffee for 10 cents off. • Bring your own bags. For each one, we’ll donate five cents to the Nature Conservancy of Canada. • Say “no thanks” to a lid for your smoothies. • Ask for a “to-stay” cup if consuming in the store. • Choose to use “to-stay” cutlery and dishware when consuming food in-store. • Choose a paper straw.
“IT’S SO IMPORTANT FOR PEOPLE TO SUPPORT LOCAL, ORGANIC FOOD. THE CARBON FOOTPRINT IS HUGE WHEN YOU SHIP PRODUCT FROM OTHER COUNTRIES. LOCAL ORGANIC FARMERS CAN SAVE OUR FOOD SYSTEMS BECAUSE THEY TREAT THE SOIL PROPERLY.”
“IT’S OUR RESPONSIBILITY TO LOOK, HOLISTICALLY, AT EVERY ASPECT OF OUR BUSINESS—TO MAKE SURE WE ARE DOING EVERYTHING WE CAN. AND NOW IT’S TIME TO DO MORE.” CHECK OUT OUR SUSTAINABILITY AWARDS
www.naturesfare.com/awards-certifications BECOMING A SOURCE FOR GOOD Certified in 2014, recertified in 2016 and 2018 We are particularly proud to be the first Canadian retailer to earn a B Corporation certification—a reflection of our goal to be a better company for our customers, employees, and world. A company doesn’t just earn this distinction once. You have to be recertified every two years, to make sure you are maintaining the standard you achieved, which we have done consistently since 2014.
“WE WAKE UP EVERY SINGLE DAY STRIVING TO MAKE THE DECISIONS THAT YOU AND OUR COMMUNITY WILL BE PROUD OF.”
“WHEN WE COMPLETED THE INDEPENDENT GREENSTEP PROCESS, WE WERE PLEASED TO LEARN THAT WE ARE ALREADY DOING MANY THINGS RIGHT.”
You Pay For What You Get
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the good life The Magazine of Nature’s Fare Markets | 9
INTENSIVE-STRENGTH ENZYME FORMULAS
The most powerful, effective DIGESTIVE ENZYMES ReliefZyme™ Digestion of wheat and dairy
Keto Paleo MacroGest™
Digestion of beans and grains
Digestion of protein-rich, high-fat foods
For yeast overgrowth
Relief from pain, inflammation, and swelling
Good health starts in your gut. These NEW intensivestrength enzyme formulas target specific digestive issues to REJUVENATE YOUR LIFE! High-stress levels, inflammation, poor dietary, and lifestyle choices all wreak havoc on the digestive system. Digestive complaints include bloating, gas, cramping, and feeling tired after eating. In fact, nearly one in three people experience some type of digestive problem. Although the body produces its own digestive enzymes, it may not be producing enough. The typical benefits of enzyme supplementation include reduced digestive distress, increased energy, and improved regularity.
INTENSIVE-STRENGTH ENZYME FORMULAS TROUBLE DIGESTING GAS-PRODUCING VEGETABLES AND GRAINS? Vegetarian MacroGest is an intensive-strength, fullspectrum plant enzyme formula designed to aid digestion of fermentable carbohydrates (FODMAPs) found in beans, vegetables, and grains. High-FODMAP foods are a common cause of indigestion, gas, bloating, and abdominal discomfort. The 100% plantderived enzymes in Vegetarian MacroGest ensure high levels of activity and a wide range of pH stability to support complete digestion and relieve digestive discomfort.
HIGH-PROTEIN, HIGH-FAT DIET? Keto Paleo MacroGest is an intensivestrength enzyme formula which
supports the breakdown of protein-rich and high-fat foods such as dairy, eggs, and meat, making it ideal for anyone following a paleo or ketogenic diet.
GLUTEN ISSUES? ReliefZyme contains a unique enzyme blend with DPP-IV (dipeptidyl peptidase IV) activity to help support the complete digestion of wheat, gluten, and dairy proteins. This intensivestrength formula offers significant enzyme activity, helping to improve nutrient absorption in individuals with gluten and dairy sensitivities.
support for inflammation and pain relief. Zymactive is useful for arthritis, sinusitis, sports injuries, allergies, and other inflammatory conditions.
CANDIDA? ClenzDida A unique formula that supports natural inner intestinal balance, ClenzDida can help support natural detoxification and cleansing processes in the digestive tract to reduce indigestion, gas, bloating, and abdominal discomfort associated with Candida albicans and other yeasts.
INFLAMMATION? Zymactive is an intensive-strength systemic enzyme formula featuring pancreatic enzymes and serrapeptase – the proteolytic “miracle” enzyme that offers powerful
Gut Health is Where It’s At BY LISA KILGOUR, rhn
Your digestive system is pretty darn important to your body. It’s more than just the location of the magical process where the food you eat gets broken down into the building blocks of your body— it’s also the home of your gut microbiome. LISA KILGOUR, rhn is Nature’s Fare Markets’ Registered Holistic Nutritionist. She is Board Certified in Practical Holistic Nutrition and provides free half hour one-on-one nutrition consultations in our stores. Check out the appointment schedule on page four and book your free appointment in-store today or online at naturesfare.com. Learn more: lisakilgour.com
12 | January/February 2019
hink of it as a rainforest in your gut. Okay, there aren’t any trees or monkeys, but there is a similarly diverse array of organisms living inside you. We also need to think of it as our “gut microbiome” instead of just our gut bacteria. While it’s made up mostly of bacteria, a healthy microbiome also has a handful of parasites and yeasts living in balance. We’ve got to give those other microorganisms the props they deserve. There are trillions of organisms in the dark recesses of your intestines, and up to 1,000 different types. Your microbiome really is like a rainforest. If you’re wondering how your microbiome is doing, first take a look at your digestion. Your microbiome plays a huge role in how your digestive system functions, and irregularity, gas, bloating, and cramping are all signs that things might not be as balanced as they could be. That inner rainforest of yours affects more than just your digestion; it also affects and sometimes controls many other body systems. Before getting too squeamish about bacteria controlling your body, let’s take a look at some of the connections.
Your Immune System 70 to 80% of your immune system lives around your gut, so it’s not too surprising that they’re connected. But…it’s more than just a connection. Your microbiome controls your immune system. Your immune system’s job is to kick out any invading organism (virus, bacteria, etc.) and your microbiome needed a way to survive. Early in the development of the immune system, your microbiome took the reins. It was the only way to survive. To this day your gut-friendly bacteria decide when to turn up and down your immune system. Therefore, we can look to our gut bacteria any time we’re dealing with immune system imbalances like chronic inflammation, auto-immune conditions, and even allergies and eczema.
The Gut/Brain Connection I find this connection absolutely fascinating. Research has found that our gut bacteria may affect our personality, our mental health, and whether or not we’re more introverted or extroverted (a homebody vs. a party-animal). My favourite study looked at rats. They took a group of rats and determined if each rat was outgoing or timid. Then they took the gut bacteria from the timid rats and put it into the outgoing rats…and they became timid. They also gave the timid rats bacteria from their outgoing friends, and they also became outgoing. This is an avenue of research I’m watching closely and we could soon have new options for complex problems like depression, anxiety, and other mental health issues.
We’re just in the early stages of learning how our gut critters are connected to our metabolism. But preliminary research has found that low numbers of bacteria in your gut may cause an interesting phenomenon—we extract more energy from our food. What this means is two people can eat the same meal, but someone with low numbers of bacteria in their gut might get more caloric energy from the food. But don’t worry, balancing your microbiome is simple and it only takes 7 days for your gut bacteria to change. Check out the probiotic section at Nature’s Fare Markets for many fantastic options. Keeping your gut microbiome happy and healthy is as easy as 1, 2, 3.
Our Metabolism Have you put on a few pounds in the last year? You might be able to blame your microbiome.
1 2 3
3 STEPS TO MAKE YOUR MICROBIOME HAPPY AND BALANCED Eat a variety of PLANT-BASED foods. Prebiotics are all the rage and a plant-based diet is filled to the brim of prebiotic fibre. This is fibre that feeds your good bacteria. Research has found that the diversity of our microbiome mirrors the diversity of our diet. The more fruits, veggies, nuts, seeds, and beans you eat, the more diverse your inner rainforest will be. Add some FERMENTED FOODS for an added kick. Your gut bacteria love fermented foods and it’s a great way to fertilize your microbiome. Kefir, unpasteurized saurkraut, yogurt, and kombucha are great fermented foods. It doesn’t need to be complicated—just enjoy one serving of your favourite fermented food each day. Sprinkle in some PROBIOTICS to seed your rainforest. Our life used to be teeming with bacteria. We drank unclean water, had poor sanitation, and our food came straight from the soil. I like living in our much cleaner modern times, but we need to replace that missing bacteria through a probiotic supplement.
the good life The Magazine of Nature’s Fare Markets | 13
to our Community
Zero-Waste Swaps BY KAITLYN DICKIE
CHARCOAL FACE BRUSH I’m sure you’ve seen so many commercials on TV about plastic spinning face cleansers. Try this instead— it’s super gentle on your skin, removes dirt effortlessly, and there’s zero plastic involved.
PRESERVE SHAVE 5 RECYCLED PLASTIC 5-BLADE RAZOR This razor is made with recycled yogurt cups! Preserve Shave 5 gives you a close shave with its aloe and cocoa butter conditioning strip that is not tested on animals. The handle is also recyclable using their Gimme 5 program.
ROUTINE ZEROWASTE DEODORANT You’ll get used to the jar really quickly, I promise! It smells amazing, there is no plastic involved, and it works just as well as the stick versions!
Did you know that every single piece of plastic ever created is still here to this day? A lot of this comes from the things we use on a daily basis… our showers! Don’t worry, it’s easier than you think to reduce waste. I’m here to show you some easy swaps you can make today with items that I found at Nature’s Fare.
ZERO-WASTE DRY BODY BRUSH Get rid of that plastic loofah and try this instead. Get brighter skin, encourage cell regeneration, and improve circulation and lymphatic drainage. Use before or during your shower!
BAR SOAP Easy swap! Try to find a bar that is unwrapped or wrapped in paper. Opt for a bar soap that’s better for you and better for the environment. They typically have fewer harsh ingredients too!
KAITLYN DICKIE What lights my fire? Pizza, vegan desserts, the mountains and the ocean! I love sharing tips and tricks on how to live a more kind-to-the-earth lifestyle so that we can enjoy our planet for decades to come. It’s not that hard, I promise! Come hang out with me on Instagram where I post everyday alternatives you can choose starting today! 14 | January/February 2019
REUSABLE PAPER TOWELS Aside from eliminating disposable products and saving our forests, these towels are machine washable up to 300 times, dishwasher safe, absorb 20x their weight, and each towel is equal to 15 rolls of paper towels. Best of all, these reusable paper towels are 100% biodegradable in active microbial soil within 12 weeks!
the Kitchen With the recent UN report about having just 12 years to limit global warming impacts, we hope you take these swaps into consideration the next time you go to stock up on their plastic counterparts! I grabbed these at Nature’s Fare.
BIODEGRADABLE SPONGES WITH SCOUR These 100% biodegradable sponges will completely disintegrate in active microbial soil within 12 weeks! The average sponge doesn’t last very long and just ends up in the landfill when you’re done with it. Let’s change that! Cut this one up to separate the non-biodegradable scour fibre from the sponge, and bury it in your backyard or put it in your compost.
ROOT BRISTLE DISH BRUSH The scrubbing power of this all-natural dish brush is all you’ll need to get dishes clean. No more soaking your dishes overnight!
BIODEGRADABLE GARBAGE BAGS Why prohibit non-compostable materials from decomposing by wrapping them in plastic? Just as durable, without the negative impacts on the environment, Sumo Bio-Bags will fully decompose within 12–24 weeks when exposed to sunlight and oxygen!
REUSABLE FOOD WRAP Abeego Beeswax Wrap is a must for food storage! Keep your bread soft, keep fruit and vegetables fresh for longer, and send snacks to school the eco-friendly way! Abeego is made of beeswax, pine resin, and jojoba oil and it lasts about 120 washes! What’s even cooler is that you can “repair” your wraps by putting a little more beeswax over it and placing it in the oven for a few minutes. Wash with lukewarm water and you’re good to go!
COMPOSTABLE SANDWICH BAGS For those times when a container or reusable bag isn’t available, at least you know this one won’t stay on this planet forever. BioBag will compost within 10–45 days, depending on the compost methods used.
the good life The Magazine of Nature’s Fare Markets | 15
Introducing Golden Black Seed Nature’s Power Couple Two Ancient Superfoods NEW herbal formula delivers pure Black Seed & Turmeric working together for multiple benefits. elieves joint pain üR üProtects liver health üAids digestion
Read the label and follow directions. This product may not be right for you. © 2018 New Chapter Canada, Inc.
An Antioxidant Primer Many of us talk about antioxidants but don’t really understand what they are, where they come from, and how they work in our bodies. So, we called nutritionist/ scientist Jen Toomey, Vice President of Innovation Design, for New Chapter—a company that makes supplements from whole food ingredients—to explain.
e found Jen working late in her office, at what she calls “the best job in the world.”
“My group is responsible for anything that is new,” explains Jen. “From pre-idea to testing to viability to formula lock. We work to address consumers’ unmet needs, to source and understand interesting ingredients, and to make sure our products have therapeutic integrity. We get to play with a lot of cool stuff, and no two days are ever the same.” With that, we knew we’d found the right person. “One of the ways to think about antioxidants is to look at the word: ‘anti’ means against, and ‘oxidant’ means oxygen or oxidation,” begins Jen. “We’re made of molecules that like to have partners to complete them—oxygen is one of those molecules. As it’s processed in the body, it grabs a partner from another molecule, leaving it unstable. That unstable molecule then creates free radicals which cause
damage to the point where the molecule can die. To help to quiet these unstable molecules, our bodies produce antioxidants—part of our powerful defense system.”
A Fine Balance “We’re constantly assaulted by stress, pollution, and other toxins that enter our bodies because of some of our lifestyle choices and what we’ve done to the environment,” says Jen. “Our bodies can only produce so many antioxidants to counter the resulting oxidative stress—which increases the risk of heart disease, cancers, Type 2 diabetes, and many other chronic diseases. That’s why our diet is so important.” Our best defense, therefore, is a diet loaded with antioxidant-rich vitamins and phytonutrients found in deeply coloured fruits and vegetables, as well as nuts, seeds, and mushrooms.
the good life The Magazine of Nature’s Fare Markets | 17
Supplemental Measures Supplements can also play a role in maintaining the balance. “I do think that some level of supplementation is beneficial and healthy because we don’t always eat well, our food quality isn’t the same as it used to be, and children can be picky eaters,” explains Jen. “But people’s supplement routines shouldn’t be static because their lives aren’t. Our lifestyles change, and so do the seasons. High-endurance athletes, for example, need different support than someone going to the gym a couple of times a week; and if we’re sick with a cold, we need more help—like taking elderberry, high in vitamin C, to help clean up the collateral damage.” When choosing the supplements, Jen advises to read the label and look for organic wherever possible, and choose whole-food over chemicals—and don’t be afraid to ask questions. “Never megadose—it’s easy to over-supplement so you need to be careful. And children should take products designed for them because they grow and develop so quickly and metabolize differently than adults. If you stay with food, first, it’s a safe place to be.”
COOKING TIPS Make your vegetable cooking simple, fresh, and quick, says Jen, to preserve as many antioxidants as possible: Buy fresh, local, and inseason first. Frozen (picked ripe, in season) is a great alternative.
Cut your veggies in larger pieces, leaving less surface area for antioxidants to be pulled out.
Cook only to a crisp-tender consistency. A little cooking makes food easier to digest.
Steam or stir fry over boiling. Save the water from steaming to enrich stock or soup. Freeze until needed.
Broil to bring out natural sugars. Broiled, fresh tomatoes are my favourite thing on the planet!
Foods High in Antioxidants
SMO0THIE “I feel awake and vibrant when I drink one of these in the morning.”
red and blue berries
red and orange vegetables
strawberries, raspberries, goji berries, grapes, blackberries, and blueberries
beets, sweet potatoes, peppers, red cabbage, and carrots
dark green vegetables kale, spinach, and broccoli
handful of raw, unsalted cashews ¼ avocado
green and black
handful of fresh or frozen strawberries or blueberries water, pomegranate juice, and/or coconut milk: add until desired consistency is reached Option: Add a few fresh cranberries or lemon juice for tart brightness and a boost of vitamin C. Blend all ingredients together in a blender and enjoy!
18 | January/February 2019
Sources: www.newchapter.com | www.webmd.com | www.healthline.com
clean collagen 10G OF PURE CLEAN COLLAGEN. AVAILABLE IN MARINE OR BOVINE.
REDUCED SIGNS OF AGING
HAIR AND NAIL SUPPORT
HEALTHY BONES AND JOINTS
PALEO AND KETO FRIENDLY
Nutrition Mason Jar Meal Prep
gluten-free · dairy-free · vegan options · eco-friendly To me, meal prepping is about making my week easier and saving time. It’s not about controlling how much I eat in a week or restricting myself to eating the exact same meals every day. I love prepping the basics, so I can have fun with the rest! It definitely helps to have your produce washed and cut, and your grains cooked.
Greens & Veggies
I start by filling my mason jars with lots of mixed greens. Then I add in my favourite veggies (here I have purple cabbage, watermelon radishes, baked sweet potatoes, cherry tomatoes, avocados, and micro greens).
You can also prep salad dressing ahead of time, or use Little Creek or Primal Kitchen salad dressings.
By packing your salad in mason jars, you are eliminating plastic waste and creating a much more sustainable life. At lunch time just toss your dressing in, screw on the lid, and give it a shake. Transfer to a bowl and enjoy!
Grains & Protein
Then I add in grains and/or protein. Here I made quinoa which I cooked with Organika Bone Broth powder for extra protein and collagen.
can be found on Instagram at @basicswithbails where she crafts recipes and inspires people to live their best and healthiest lives. 20 | January/February 2019
Bistro meal Hack
Citrus Olive Pasta vegetarian · gluten-free · quick and easy
If you’re like most of us, the question you ask yourself most is…what should I cook for dinner? Followed by…but how long will that take to make!? Don’t worry, we have you covered with this perfect mid-week pasta, made with just five ingredients, two of which are pre-made in our bistro.
The Bistro’s Citrus Olive Salad and Kale Salad . makes dinner prep a breeze
small container Bistro Citrus Olive Salad
medium container Bistro Kale Salad
1 pkg spaghetti (we used GOGO Quinoa) 1 cup Parmesan cheese, grated 2 tbsp olive oil 6
sundried tomatoes, chopped (optional)
zest of ½ lemon (optional)
black pepper to taste (optional)
1. Boil pasta until cooked. Drain pasta, reserving ½ cup of pasta water. Rinse cooked pasta under cool water. Set aside. 2. In a pan, sauté the Kale Salad in olive oil, until warm and kale is slightly wilted. Add the Citrus Olive Salad including any juice, sundried tomatoes, and pasta water. 3. Add cooked pasta. Sprinkle with ¾ cup of Parmesan cheese and mix well. 4. Transfer pasta to a serving dish and top with remaining cheese, lemon zest, and black pepper.
the good life The Magazine of Nature’s Fare Markets | 21
How to (Really) Love Your Body BY AERYON ASHLIE
We are all familiar with the recent Love your Body campaigns. These encourage acceptance no matter the person’s size or the number on the scale. This movement has been led by corporations such as Dove with “My Beauty, My Say” or Special K’s “Own It.” These widely publicized and popular advertisements promote the message of body love and acceptance.
owever, as we scroll though social media or glance at the latest magazine cover, we are struck with the obvious mixed messages. While we chant body-loving affirmations, supermodels and bikini-clad cover girls remind us that if we follow the next diet fad, workout tip, or product, we will finally have the perfect abs, face, buttocks, or thighs. We look in the mirror and wish for something different. According to studies, 91%
of women are unhappy with their bodies. We criticize, shame, and judge ourselves for not adding up to a fictitious ideal we have created; and it is safe to say, if we don’t like our body, it’s hard to feel good about ourselves as a whole. So the question is—how do we stand in self-love and appreciation, work toward daily health and wellness goals, and still stay grounded in our efforts to appreciate our own unique body type?
AERYON ASHLIE is a Best Selling Author, Speaker, Holistic Fitness Coach, Certified ED Recovery Coach, Radio Personality and Trainer. After years of working through her own struggles and those of her clients, Aeryon realizes that unless the internal dialogue aligns with ones health and fitness goals, finding consistency can be a challenge. 22 | January/February 2019
Learning to let go of negativity regarding my body and myself became a story I was seeking. As a mother of a 10 year old, I knew that my lifelong unhealthy pattern of chronic dieting and fitness for punishment could ultimately become my daughter’s. With this motivation I created both a process and a plan. Using the following seven strategies, I was able to change the narrative I had created about my body and be an example of self-love to my child.
story we are choosing to create. If we notice a pattern in our conversations belittling ourselves over certain personal features or personal name-calling, we can choose to make a change. Can we let go of seeking affirmation or acceptance of others around our physical appearance? Can we shift focus away from our physical appearance?
3: Influences 1: Your Tribe A big first step in changing our narrative around body image is to surround ourselves with a support network of friends who are positive and place value on qualities not determined by physical attributes. And when finding ourselves in a conversation of negative body talk, it is important to take the initiative to shift the conversation.
Paying attention to where we put our energy is another key to self-awareness. On social media, follow those who are leading with a positive body message and who encourage self-love, empathy, and acceptance. I unfollow anyone whose message does not add value in my life. Another positive step is to support advertisers that promote a healthy body image.
6: Self Care Take the time to care for yourself: eat healthy, nutritious foods, move your body, take time to rest and regroup when needed. Step away from the concepts of diet and restriction, and fitness as punishment. Give yourself permission to put yourself first on the list and create selfcare and self-love habits.
2: Nasty Voice Taking control of that nasty internal voice when it starts to criticize and judge, means to really take charge of our own story. We can often spiral out of control with selfjudgment. Pay attention when this voice shows up. Is there stress in your life? I realized my own story has been to self-criticize rather than solve the problem. Why was I upset? What was I reacting to? How could I act on issues and take responsibility for what wasn’t working, without blame and shame? One strategy that really worked for me was to replace negative thoughts with affirmations or gratitude. I created a list of five things I loved about my body and celebrated all the remarkable things my body could do right now. If there were stresses I needed to pay attention to, I practiced focusing on those, and the steps I needed to take rather than negative selftalk. Unhealthy thoughts are like unhealthy habits—they must be caught and broken.
4: Help Others One way to take the focus off our own problems is to look at ways to support others, whether it is volunteering or being there for family and friends. The time we give to someone else’s life most often adds value to our own lives, and the focus on looks or body size tends to greatly diminish.
7: Dress up Your Shape Wear clothes that are comfortable and make you feel good. There are so many options for clothing of all sizes; take the time to find outfits that reflect your style and beauty. We must remember that body image is not in the mirror, but in our minds. By using these tools we can create empowering patterns of self-awareness, leading us from a narrative of negativity to new possibilities.
5: Words Have Power Being observant around language relating to our bodies can be a big step in the positive
the good life The Magazine of Nature’s Fare Markets | 23
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Keeping Your Goals In Sight BY VANESSA JAHNKE
t’s important to put your goals onto paper in 2019, if you actually want to achieve them. It may sound a bit of a cliché, but it’s true and proven by neuroscience! When we write down goals, dreams, visions, to-do’s, they get done! Here’s why: 1. It becomes a written declaration. Write it, schedule it, and do it. 2. You see it! When you see something over and over again, it will act as a reminder. 3. Your own words. When you put pen to paper, you’re actually generating your own
information versus simply reading it and most likely forgetting it 20 minutes later. Writing things down forces you to get clear on what exactly you want to accomplish, and helps you to discard the things you don’t. Once you become clear on what you want to create for yourself, you can begin to strategize your path and how you will work to get these things done.
Use this template to create your own vision statement. Feel free to add in your own sentence here and there to make it your own, but try to stick with this framework.
Type your vision statement out and hang it somewhere so you will read it every day. These statements are very personal, so put it somewhere that you will see and can keep it safe because your goals are exactly that… yours!
There are many ways you can do this: you can create a vision board using pictures to represent your future, you can use a journal with simple pen and paper, or you can try creating your very own “Vision Statement”.
Use my personal vision statement template to create your own. You’ll notice it is written in the present tense and describes the goals as if they have been reached and how that will make me feel.
, and I
I would love to hear how this works for you!
. I have worked very hard to stay focused and clear on my <how you feel>
. I am most
<what will be your major breakthrough>
. I took it one
goals. Accomplishing this makes me feel proud of myself for
day at a time and was able to manage all of life’s distractions by staying clear on my “why”. I am grateful that I took this time to make myself a priority and that I didn’t give up. I am capable of achieving absolutely anything that I set my mind to. I am
VANESSA JAHNKE is the founder of Pure Gym & Juicery in Penticton, BC. She is a certified holistic health coach and an online wellness business mentor. Her passion runs deep for teaching women how to gain the confidence they need to truly create a life they love. vanessajahnke.ca |
the good life The Magazine of Nature’s Fare Markets | 25
Nutrition Made Simple THE THREE PILLARS & THE EXPERT BY JASON PODOLLAN
Let me guess… you are trying to be “healthier”. You’d like a little more energy and a few less pounds, but you’re confused. The buzz words floating around the health and wellness space make it impossible to keep up. We are bombarded with the latest studies, fad diets, and expert opinions, and are left not committing to anything and not seeing results. JASON PODOLLAN is an NHL alumnus, father of three sons, and Founder of Up My Life, an online holistic health coaching service. Jason believes there is a superhero in all of us and the greatest gift you can offer your loved ones is your best self. Jason is a respected voice on men’s health issues and coaches healthy and sustainable lifestyle design.
26 | January/February 2019
WHAT to Eat
WHEN to Eat
HOW to Eat
Identify which foods work for you, which work against you, and with what quantities your body functions best.
Understand when meals and snacks should be consumed to work best with your lifestyle and energy requirements, and when to allow the body to rest and repair.
Stimulate the parasympathetic nervous system around meal times by slowing down and breathing!
he truth is, if you want to get serious about your health, nutrition is something to take seriously, but it doesn’t have to be confusing. Let me make it simple for you. You need to approach nutrition with what I call the Three Core Pillars of optimal nutrition— what to eat, when to eat, and how to eat. If you aren’t considering all three pillars, you are missing a big part of the picture.
PILLAR 1: WHAT
This is where the vast majority of “experts” spend their time and where most of us think nutrition begins and ends. An endless array of words like protein, carbs, fats, fibre, sugar, whole-grain, organic, saturated/ unsaturated, vegan, vegetarian, Paleo, and Keto live here! Although what we put in our mouths is important, it is not the end of the story. Pillar 1 of proper nutrition is identifying which foods work for you, which work against you, and with what quantities your body functions best. With this pillar, everyone is yelling at you and you can get stuck before you get started.
PILLAR 2: WHEN
This pillar is often overlooked, but it is critical to optimizing your health. Although there is less noise here, there is still enough chatter to cause confusion: terms like Intermittent Fasting, Extended Fasting, Time
Restricted Eating, and Eating Windows. Pillar 2 is about understanding when meals and snacks should be consumed to work best with your lifestyle and energy requirements, and when to allow the body to rest and repair.
PILLAR 3: HOW
This is the pillar no one talks about. It is by far the most overlooked aspect of nutrition, but can be a gamechanger for those with busy and stressful lives. How we eat deals with the science of stress and how it affects our metabolic and digestive processes. Our sympathetic nervous system is the fight or flight mechanism that reacts to stress. It turns off digestion by moving blood flow away from the stomach and to our limbs. It was designed to support us in life threatening situations, like the textbook example of meeting a lion. We don’t want our body wasting energy on digestion when we need to run! In today’s culture we are under attack daily: a looming work deadline, screaming children, a toxic relationship, or a traffic jam. But here’s the secret: our body can’t tell the difference between the lion and the deadline! So your sympathetic nervous system is activated, and digestive upset and poor nutrient absorption result.
Around meal times we need to stimulate the parasympathetic nervous system, the “rest and digest” system. It directs blood to the stomach and prepares cells to refuel. Luckily, this system is easy to activate— just slow down and breathe! You don’t breathe deeply and slowly when you are rushing out the door spilling coffee, reading a text, yelling at the kids, and eating a bagel! Slow down. Breathe. Connect with your food. Breathing with intention is a powerful metabolizer.
The Expert These three pillars all have one thing in common—you have to turn off the noise and be present. So stop reading that latest diet book and googling “fat loss”, and start paying attention to the only expert’s opinion that matters: your body. Take the time to reintroduce yourself; it’s been trying to talk to you for years. Eating is an act to provide your body with fuel. Start with that solitary premise. Then listen for what the resident expert (your body) has to say, and the results will be amazing. It really is that simple. Slow down and take a deep breath. Observe and be curious. Listen to what your expert says about what you eat, when you eat, and how you eat. Trust the innate wisdom your body has to offer. The answers are right there.
the good life The Magazine of Nature’s Fare Markets | 27
Flipping Fatty Liver Disease BY DR. SHELBY ENTNER, nd
The liver is one of the coolest organs in the human body! It has hundreds of functions but is often overlooked for its simple but extraordinary function: to filter the blood of all the junk we metabolize internally, and deal with our dietary/environmental exposures. It is also the only organ that can regenerate itself! Literally a week after surgically removing two-thirds of the liver, it can regrow to its pre-surgical weight. DR. SHELBY ENTNER, nd is a licensed Naturopathic Physician and the owner and founder of Vero Health Naturopathic Medicine in the Okanagan. She earned her doctoral degree in Naturopathic Medicine in 2002 after ten years of studies. Dr. Shelby empowers patients to make changes that are in alignment with their health values and goals and seeks to find answers by looking at the whole picture, instead of simply at a symptom. 28â€ƒ|â€ƒJanuary/February 2019
ven with such an adaptable organ, for many thousands of people the liver is slowly and quietly being damaged from years of dietary and lifestyle abuse. The Journal of Hepatology in 2017 stated that “non-alcoholic fatty liver disease is now considered the most common liver disease in the Western world and has no pharmacological therapies”. Non-alcoholic fatty liver disease (NAFLD) is serious and is often missed until symptoms of liver damage appear later in the disease process. As the name states, it is often from dietary issues rather than alcoholism or diseases like hepatitis. NAFLD is the asymptomatic accumulation of triglycerides and fat cells in the liver, often linked to mid-section weight gain. That little spare tire in the belly can grow to a set of all seasons pretty quickly. Fatty liver develops when the body creates too much fat or cannot metabolize fat efficiently. Excess fat is stored in liver cells, accumulates, and causes fatty liver disease. Many people develop fatty liver disease from alcohol overuse but NAFLD is unrelated to alcohol. Higher body weight, a high processed sugar diet, high triglycerides, diabetes, low physical activity, and genetics each play a role. The liver commonly repairs itself by building new cells when the old ones are damaged. But when there is repeated damage, permanent scarring takes place—cirrhosis. In mild forms, fatty liver can be reversible and may improve with lifestyle modifications such as diet changes, weight loss, and increased physical activity. In many cases, fatty liver has no symptoms. Many people discover NAFLD in routine blood work with their physicians. I often order a liver function blood panel to evaluate the liver’s function. If the blood work results are abnormal then an ultrasound should be ordered to investigate further. So why should we care if our liver is getting a bit chubby? If left alone, NAFLD can scar and damage the liver to the extent that it causes cirrhosis. About 3% percent of these patients will develop serious inflammation and require a liver transplant. Those with NAFLD are at a 70% higher mortality risk, are highly associated with cardiovascular events and atherosclerosis, and are at a higher risk of liver cancer.
SYMPTOMS OF LIVER PROBLEMS fatigue
loss of appetite nausea vomiting joint pain stomach discomfort or pain nose bleeds abnormal blood vessels on the skin itchy skin weakness a low sex drive
SYMPTOMS OF MORE SERIOUS LIVER PROBLEMS
yellowing of the skin and eyes (jaundice) confusion and difficulty thinking clearly abdominal swelling; swelling of the legs dark urine
Stages of Liver Damage Fatty Liver
Diet is one of the most common causes of NAFLD. The Mount Sinai School of Medicine reported in 2016 that “high fructose corn syrup has a direct proportion to obesity in the US and fatty liver disease. They are rising exponentially in parallel”. Environmental exposures are also culprits (remember the liver is the body’s #1 filter). Heavy metals like lead and mercury, organic pollutants, and iron overload (check your ferritin levels) are all contributing factors. Low level chronic exposure to glyphosate-based herbicides (Roundup) was studied in rats in a 2017 edition of Scientific Reports and showed a high occurrence of NAFLD. Food, lifestyle, and exposures are all creating a perfect storm for liver disease. So what can be done to change the outcome of NAFLD? Eliminating refined carbohydrates, especially fructose, sucrose, and high fructose corn syrup can make a significant impact. Losing weight, even 3 to 5% of total body weight, can reduce fat accumulation in the organ. We have seen many patients reverse NAFLD with simple dietary changes and specific nutrients tailored to NAFLD. Curcumin is a standout in liver regeneration by being an anti-inflammatory nutrient as well as lowering cholesterol and triglycerides in the blood. A minimum of 150 minutes/week of exercise has also been shown to help reverse NAFLD. The goal should be to decrease liver inflammation, fat accumulation, and oxidative damage to the cells and prevent scarring and sclerosis of the organ. Look after your liver—it will take a lot of abuse, but we must appreciate that our current Western diet and lifestyle are leading to serious disease. Get tested and motivated to flip your fatty liver disease diagnosis while you can! the good life The Magazine of Nature’s Fare Markets | 29
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