THE Live well. Live organic.
JANUARY/ FEBRUARY 2020
SCORE ur o y GOALS A Five-Step Plan to Set You Up for Success
LETâ€™S EMBRACE UN-DIETING FOR 2020
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CONTENTS G OOD
7 Score Your Goals: A Five-Step Plan to Set You Up for Success
By: Julie Prescott
Bye Bye Plastic Bags: Hello Sustainable Solutions
to our Community Health
Let’s Embrace Un-dieting for 2020 By: Lisa Kilgour, rhn
16 Dream Boards for Kids
By: Jen Kossowan
20 Beat Self-Sabotage: Three Mindset Shifts to Start 2020 Off Strong!
By: Becky Blixrud
24 New Year’s Reflections
By: Vanessa Jahnke
26 Good Night!
By: Dr. Shelby Entner, nd
22 Winter Moves
By: Rachel Doell
15 Yes, You Can Prep!
By: Bailey Campbell
The ABCs of Intermittent Fasting
By: Julia Denker
28 DIY Clean Beauty: Body Butter Scrub
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 EVENT
IN-STORE FREE WELLNESS TALK
Vega Day Sale
Plant-Based on a Budget
Save up to 30% on Vega products Jan 16 Jan 17 Jan 18 Jan 22 Jan 25 Jan 25
WITH: Marie Young Jan 22 Penticton
Kamloops Vernon Langley Penticton White Rock West Kelowna
IN-STORE FREE WELLNESS TALK
Mood Boosting Nutrition
WITH: Becky Blixrud Nov 19 Penticton Nov 20 Kelowna Nov 21 Vernon
IN-STORE WELLNESS WORKSHOP
Vision Board Workshop
CancerCare Series: Part 1 – The CancerCare Diet WITH: Dr. Jan 30
CancerCare Series: Part 2 – Natural Ways to Support Conventional Care
IN-STORE WELLNESS WORKSHOP
Raw Chocolate Workshop
Talk with one of our nutritionists today.
WITH: Dr. Feb 20
WITH: Crystal Bonnet Feb 12 Langley Feb 13 White Rock
W�ST K�LOWNA WHITE ROCK
Brett Phillips West Kelowna
IN-STORE FREE WELLNESS TALK
Dates subject to change. Check online for event details: naturesfare.com
IN-STORE FREE WELLNESS TALK
IN-STORE FREE WELLNESS TALK
WITH: Vanessa Jahnke Jan 21 Kelowna Jan 23 Vernon Jan 28 Langley Jan 30 White Rock
― FREE ― WELLNESS
Book your appointment naturesfare.com
SALE FLYER Find our flyer in-store or at naturesfare.com SALE START DATES
January 30 4 | January/February 2020
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NATURAL IMMUNE SUPPORT
© 2020 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.
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LISTEN FOOD PSYCH PODCAST by Christy Harrison Episode 213: Intuitive Eating for the Culture with Christyna Johnson Fellow anti-diet dietitian Christyna Johnson joins us to discuss adapting intuitive eating for different cultures and life situations, how microaggressions can contribute to eating-disorder behaviours and poor health, fatphobia, and Eurocentrism in dietetics and clinical nutrition, how diet culture has warped the way we view and manage chronic illness, and so much more! Plus, Christy answers a listener question about emotional eating and why distinguishing between “mental hunger” and physical hunger can be such a minefield. Christyna Johnson
the good life The Magazine of Nature’s Fare Markets | 5
s r e Answ
with Dr. Jen
Q Dear Dr. Jen,
I recently had my annual physical exam with my doctor, and she found I have normal-high blood pressure. I was not prescribed any medication yet, and have some time to try to lower it on my own before my follow-up. Can you help? —B.O., Langley
Normal-high blood pressure is defined as systolic blood pressure 130–139 mmHg and/or diastolic blood pressure 85–89 mmHg. There are many causes of high blood pressure, so it is important to narrow down what may be contributing to it. Stress can play a large role, so stress management is crucial, whether that is engaging in more exercise (which on its own can be helpful), deep breathing, reducing your workload, or getting ample sleep. Other causes include age, diet, alcohol, cigarette smoking, obesity, and sleep apnea. In terms of diet, reducing your sodium intake can help. Sodium can contribute to retaining more water, which increases blood volume and can therefore put more strain on the heart as it pumps blood around your body. Other nutrients that support a healthy heart, which can be obtained from your diet or supplementation, include omega-3 fatty acids, coenzyme Q10, and vitamin Bs.
Reducing your sodium intake can help lower high blood pressure.
DR. JENNIFER BRIX 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 2020
Salmon is a good source of omega-3s, which are shown to reduce blood pressure.
Omega-3s have been shown to reduce blood pressure, triglyceride levels, cholesterol, platelet aggregation, arrhythmia, and arterial plaque formation. In one study of over 11,300 heart attack patients, those who took 1,000 mg per day of omega-3 fatty acids had a 45% reduction in sudden cardiac death than those who did not. Coenzyme Q10 (CoQ10) is an antioxidant and is crucial in highly energetic tissues, especially heart muscle, in creating cellular energy. Although the human body can make CoQ10, this process requires at least 8 vitamins, trace minerals, and amino acids, making a deficiency in CoQ10 not uncommon. Supplementing with CoQ10 can raise levels to support healthy heart activity. Homocysteine can lead to arterial inflammation and increase risk of cardiovascular disease, and is also linked to low levels of vitamins B6, B12, and folic acid. A Vitamin B complex can be taken to provide these and I suggest one that includes the active forms of these vitamins. Remember that it is important to follow up with your family medical or naturopathic physician to determine why your blood pressure may be elevated before taking natural or prescription medicines. Blood pressure should always be taken three times and averaged; be mindful not to exercise right before, and if you experience any stress or anxiety, wait at least 20 minutes for that feeling to subside before measuring.
SCORE ur o y GOALS A Five-Step Plan to Set You Up for Success BY JULIE PRESCOT T
As we enter a new year—and a new decade—many people feel inspired to think about what they want to achieve for better health and habits, memorable experiences and relationships, or work and creative pursuits. Setting goals is just the first step—to bring them to life successfully takes a plan.
the good life The Magazine of Nature’s Fare Markets | 7
× I’ll save more money.
I will save $2,500 this year: $100 every month plus unexpected windfalls and savings.
Get SM AR T
Use this tried-and-true S M A RT methodology to create your goals powerfully:
Be precise. What exactly do you want? How much? Where? With whom?
× I want to be happier. I will do one thing every day that pleases me.
What would need to happen to know you’ve been successful? What does it look like, feel like, sound like? What are the milestones along the way?
By all means, shoot for the stars—and be clear that you have the means, the ability, and the time to make it happen.
× I’ll buy a $5 million house (and make $50,000 a year).
In five years, I will save $40,000 for a down payment on a $400,000 condo.
Does your goal fit into your life?
× I’m going to live alone in a shack on a tropical island.
I’m going to take my children for a holiday on a tropical island.
By when do you want to achieve your goal, how much time can you dedicate to achieving it, and when will you spend
the time? Build in some flexibility to accommodate the unexpected.
× I’ll lose 10 pounds next year.
By July 2020, I will be 10 lb lighter by eating healthy every day and exercising three times a week for an hour.
Tips: Write down your goals, benchmarks, and deadline with a way to track progress, like a chart or checklist, and post them where you’ll see them many times a day: your bathroom mirror, your fridge door, at your desk. Better yet, carry them with you all the time. Break big goals down into smaller ones to set yourself up for success and higher confidence. Know why you want to achieve your goal. Be specific. Write it down beside each goal to keep you motivated.
• Find a buddy with the same goal for support, a spirit of healthy competition, and fun. • Create a calendar:
Did You Know?
• Create short-term benchmarks within each goal.
Only 3 out of every 100 adults write down their goals down on paper. Goals ‘held’ in the mind are more likely to be jumbled up with the other 1,500 thoughts per minute experienced by the average person. People with written goals are 50% more likely to achieve them than people without written goals. 92% of New Year’s goals fail by January 15th. The world’s most successful people agree that what you ‘get’ by achieving your goals is not as important as what you become in the process. —GoalBand Success System 8 | January/February 2020
Set Up Shop
Get ready, physically and mentally. • Create a mood board and look at it every day to stay inspired. • Harness the power of your mind. Visualize how life looks and feels when you are successful. • Put in place what you need to be successful: A quiet place to create? Expert advice? A pantry full of healthy food?
• Break your goal down into daily or weekly activities and honour the commitment to do them—just as you would a date or business activity. • Fine-tune and adjust your plan as needed. • Expect to be foiled, distracted, or discouraged at some point. Anticipate how you, someone, or something could highjack your efforts, and build in a strategy to deal with it: • Too wet to run? Go to the gym instead. • Too tired to write tonight? Get up an hour earlier tomorrow to get it done.
Make a Habit
When you work toward new goals you are really forming new habits—and sometimes leaving ones behind that no longer serve you. Here are some tips about how to welcome them into your life: ONE AT A TIME Focus on creating or changing one new habit at a time. 30 DAYS Commit to at least 30 days. The amount of time for a new habit to settle in depends on the degree of change and the person—some longer, some shorter—but a month-long commitment is a great starting point. PAIR IT Anchor your new habit to an old one to help you take baby steps. Examples: • If your goal is to exercise more, when you drive to work, park 15 minutes away and walk the rest of the way.
Adjust Your Attitude
Get your head in the game. • Treat your commitment to achieving your goals like a job. Expect to be challenged, to be reviewed on your performance. Your job is to show up, focus, and do your best work. • Understand what you have to give up: money for takeout coffee that now goes into a bank account or to hire a trainer, or social time so that you can study or go to the gym. • Be patient and positive. Expect the achievement of your goals to take time, effort, and focus—and that you may not see results right away. • Understand that people who are successful keep going, even when it’s inconvenient or they don’t feel like it. • Pay attention to your inner voice and keep the script positive. The commitment you make to yourself may be the most important one of all.
• After you brush your teeth, write one paragraph of your new book. • Walk for 15 minutes immediately after dinner instead of watching TV. REMOVE & REPLACE If you’re trying to break a bad habit, remove the temptations and replace them with something that supports a good habit: • Junk food out. Healthy snacks in. • Cancel cable. Buy walking shoes. • Throw out cigarettes, sign up for a meditation class.
Tell Your Tribe
• Accountability is a good thing. Tell friends and family what you want to achieve, and your milestones and deadlines. Choose people who will engage, challenge, and support you. • Ask them to support and motivate you and report your progress. Negotiate time and resources with family to make sure expectations are expressed and met as you work on your goals. • Understand that not everyone will support you. Change can be intimidating and evoke fear or jealousy in others because of changes you may make in your life.
• Acknowledge and celebrate every milestone reached and include supportive friends and family. • Choose an experience, like a fun outing with friends, rather than indulging in ice cream, if you’re trying to lose weight; or shopping if you want to save!
Sources: www.huffpost.com/entry/how-to-stick-to-your-goals-when-youve-lost-motivation_b_9324896 www.theactivetimes.com/fitness/10-ways-stick-your-goals/slide-6 www.goalband.co.uk/goal-achievement-facts.html
the good life The Magazine of Nature’s Fare Markets | 9
THE WITH THESE INFECTION FIGHTERS! ECHINAMIDE to the rescue! Â®
A peek at
OUR FARMS Fresh, local… supplements? Canadians want quality organic herbals and supplements that they can trust. Natural Factors takes this trust very seriously. That’s why, wherever possible, we grow our own!
Canadian made, Canadian grown Natural Factors grows its own organic echinacea (E. purpurea) on hundreds of acres near Kelowna, BC, adjacent to its state-of-the-art laboratory and extraction plant. The company has set herbal standards worldwide with its ECHINAMIDE immune-support products made from fresh, hand-picked echinacea. We also have extensive demonstration gardens where we propagate and test other organic herbs, fruits, and vegetables. The purpose is to control the quality of our products from the ground up.
Clinically proven to get rid of your cold up to THREE TIMES FASTER.
By growing raw materials within a few miles of the Company’s quality control laboratory and extraction plant, Natural Factors ensures freshness, potency, and quality of finished products. This arrangement also reduces the environmental impact of our operations by reducing the transportation emissions required to get herbs from field to finished product. Our Canadian facilities allow us to take products from the farm to store shelves, so we can quickly meet the needs of our retail customers while maintaining superior quality control. Natural Factors has grown to be a North American leader in our industry, but our roots are right here. Local raw materials, local people, and a long history as a neighbour and friend to the community – these are the special ingredients that go into Natural Factors supplements.
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Let’s Embrace Un-dieting for 2020 BY LISA KILGOUR, rhn
The beginning of the year is a moment of big-time willpower. We’re full of energy and excitement for the new year and lots of plans and ideas are dancing in our minds for the best year yet.
s a nutritionist, it would be silly of me not to jump onto our collective willpower and convince you to start my favourite new diet. And why not? It might help you achieve your goals. And (for a little while) you might feel a bit better. But, I’m not your run-of-the-mill nutritionist. I’m an anti-dieting nutritionist. I’d like to give you exactly the answers you’re looking for and point you to the “perfect diet,” but I’m not going to. I wish I could, but I can’t.
I can’t because dieting isn’t real life. There isn’t a single diet plan that has been found to create permanent weight loss, permanent health, and permanent perfection.
Real health comes from real life healthy eating, which is a bit more complicated than simply following a meal plan, but it’s also a lot easier in the long run.
Research has also found a very unfortunate truth—losing weight and then gaining it back is worse for your health than staying where you are. I’m really sorry about that; I don’t want to cause any more frustration in your life, but I also don’t want to lie to you.
Real life healthy eating also includes, frankly, life—something that diets and meal plans don’t. Some people will, for a while, follow a meal plan perfectly and bring their own food to a family or friend gathering, but few will do that for the rest of their life. I think we all want to feel great and be able to enjoy a night out with our friends or savour a wonderful family gathering.
So, let’s be real, and in real life, diets don’t work. But…real life healthy eating sure does.
LISA KILGOUR, rhn is one of Nature’s Fare Markets’ Registered Holistic Nutritionists. 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 2020
Why I love real life healthy eating I love this way of eating because it fully respects your wonderful, unique, complex body and lets it guide the way. When we know how our body wants to be fed, we no longer have to search for answers or new diets. We just know exactly what to eat. This knowing feels free. And it’s full of joy. And it’s loaded with pleasure. Wonderful, glorious food pleasure. It’s a new decade so let’s try out a new way of eating too.
Three Steps to Real Life Healthy Eating 1. Listen to your cravings. Instead of seeing your cravings as something to power through, look at them a little differently. Cravings are an important tool, and if we can stay curious when we crave food, we can better understand our body’s unique language. Your body can’t scream for what it needs, but it can guide you to it by triggering a craving. Chocolate cravings are usually a sign that your body needs more magnesium. Your sweet cravings might be asking for more metabolism-stoking starchy food, and your evening cravings are usually just a sign that you haven’t eaten enough today. By staying present and curious, you can begin the detective work to discover what your body is really looking for.
When we have a strong gut bacteria ecosystem as diverse as a rainforest, our immune system stays balanced, our mood is balanced, and our metabolism is revved.
2. Feed your gut bacteria. You’re about 50% bacteria. For every human cell, you have a bacteria cell living in your body (mostly in your gut). Each year, more research is linking this colony of microbes to overall health. When we have a strong ecosystem as diverse as a rainforest, our immune system stays balanced, our mood is balanced, and our metabolism is revved.
If a sugary treat feels good, maybe you need more fruit and starches in your diet. If a high protein meal feels good, maybe focus on some extra protein for a while.
Real health comes from real life healthy eating. But if our gut bacteria is weakened due to a round of antibiotics, antibiotic residue in our food (namely red meat and farmed fish), or a low fibre diet, then we can have more inflammation, mood disorders, and obesity. To create an inner rainforest instead of a microbe desert, eat lots of plant-based fibre from veggies, fruit, nuts, seeds, beans, and whole grains. A serving or two of fermented food every day (like sauerkraut or kombucha) adds a dose of fertilizer to your colony. 3. Notice what feels soooo good. Your body knows exactly what it needs and you’ll always love the foods that your body is looking for.
Listen to your cravings. Begin the detective work to discover what your body is really looking for.
Which meals feel so good you almost melt into your chair? Which meals make you feel good and satisfied afterward? Don’t worry at first if it’s “healthy” or “unhealthy” (that’s all relative anyway), just notice what feels good.
If you don’t like it, your body probably doesn’t like it either…unless you’ve been eating a highly processed diet for a long time. Once your body understands the wonders found in whole foods it will start craving them, so be patient.
Which meals feel so good you almost melt into your chair? Your body knows exactly what it needs and you’ll always love the foods that your body is looking for.
Just remember Stay open, be curious, and your body will guide you to exactly what it needs. You might be surprised by what you find! If you want to know more about my antidieting philosophy, keep your eyes peeled for my upcoming book. It hits the shelves Fall 2020!
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Yes, You Can Prep! BY BAILEY CAMPBELL
Meal planning and prepping are wonderful skills to have in your health and wellness tool kit.
well-thought-out meal plan can help you improve your diet quality or reach a specific health goal while saving you time and money! Here are 9 Meal Prep Tips to help you get started! 1. Organize – this is key! An organized pantry, fridge, and kitchen will make your life so much easier! Grocery shopping and menu planning will be easy peasy as you’ll be able to see everything you already have, and everything you need to buy. 2. Invest in high quality glass containers. Before making your purchases, consider how you will be using them, e.g.) microwaving, washing them in the dishwasher, freezing meals, etc. Glass containers are ecofriendly and microwave-safe! 3. Start small. Begin by planning out just a few easy meals or snacks for the week ahead. Eventually, you’ll figure out which planning strategies work best, and you can slowly build up your plan by adding more meals and variety! Treat meal planning like any other positive change in your life, by starting small and building up confidence!
4. Make the time. The key to success is making time and staying consistent. Make it a priority! It can help to regularly carve out a block of time that is solely dedicated to planning. Sunday afternoons are perfect to spend a couple of hours planning meals, hitting up the grocery store, then prepping everything in the kitchen. 5. Make a list before going to the grocery store. Going to the grocery store without a list is a recipe for disaster! You will most likely end up buying things you don’t need and wasting a lot of time. Having a list helps you stay focused and fight the temptation to buy food you don’t have a plan to use just because it’s on sale. 6. Never shop when you’re hungry. I’m sure you’ve heard this one before, but it is even more disastrous than going to the store without a list! The chances of impulse buys which you will regret later are very likely. If you’re feeling hungry before heading into the grocery store, have an apple, protein bar, or something to tide you over!
and dislike it, note that too so you never make it again. Avoid these culinary predicaments by keeping an ongoing record of your favourite and least favourite meals. It’s also helpful to keep notes of any edits you made to a particular recipe! 8. Your slow cooker is your new best friend. If you have no time to stand over a stove, like most people nowadays, use your slow cooker! There are tons of recipes online for easy slow cooker recipes. Try them out! 9. Plan to reuse those leftovers. Making a few extra servings of whatever you’re cooking for dinner is a great way to have lunch for tomorrow without any extra effort! If you don’t enjoy eating the same meal 2 or 3 days in a row, figure out creative ways to use the leftovers. For example, if you make salmon with rice and veggies, repurpose the salmon by shredding it and adding some mayo to make salmon sandwiches the next day. Although meal prepping may seem stressful and daunting, it is the best way to make healthier food choices and save money and time!
7. Record your favourite meals. Once you find a recipe you and your family love, save it! Alternatively if you try a recipe
BECKY CAMPBELL has a passion to inspire others to fuel their bodies with great tasting food and make you feel your best! She doesn’t believe there is a “perfect” diet for everyone; she believes in balance and finding what works best for you and hopes to inspire you to live your healthiest, best life!!
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Dream Boards for Kids BY JEN KOSSOWAN
What is a dream board? A dream board, also known as a vision board, is a collage of images, affirmations, and words that represent one’s goals—who they want to be, what they want to do, what they want to have in their life, among other things. They’re designed as a source of inspiration and motivation and can be a really powerful tool for both adults and children alike. For kids, dream boards can be a really positive and encouraging way to foster self-confidence as they serve as a source of inspiration and a regular reminder of their hopes and goals. Here’s how to make one with your child... JEN KOSSOWAN is an kindergarten and grade one teacher and mama of two gorgeous kiddos. She’s passionate about play, loves a good DIY project, and can most often be found in her kitchen whipping up recipes that taste delicious while meeting her crunchy mama criteria. She started Mama.Papa.Bubba. on a whim in 2010 while living in the Middle East and has been sharing her recipes and activities there ever since. 16 | January/February 2020
While dream boards are most often made using poster boards and glue, I really like using a cork board and tacks with kids as they allow for more flexibility and can easily be changed and rearranged. You’ll also need a variety of magazines and a pair of scissors, and markers, washi tape, a notebook, and a pen or pencil are optional, but recommended.
While this step is optional, I find it really valuable when dreamboarding with kids. After the visualization exercise, take out a notebook and a pen or pencil and help your child jot down the key components they visualized for their future, using a mind map format. I like to place the title “My Future” in the centre and have categories like “Be”, “Do”, “Have”, and “Achieve” branching out from around it in order to give the child a starting point. This step helps solidify the visualization and serves as a guide when searching for images, words, and phrases to represent their dreams later.
Gather your supplies.
Create a mind map.
Find or create images, words, and phrases.
Do a visualization. As adults, we most often focus our vision boards on the coming year, but with children I like to open it up and focus on the future in general. Before beginning the visualization, talk about how the future can be next week, next year, or even when they’re an adult. Turn on some calm music and invite your child to get comfortable, close their eyes, and envision what they want their future to look like. You may want to gently prompt their visualization with some guiding questions. Sample Guiding Questions • What things do you want to do? • Where do you want to be? • What qualities do you want to have? • How do you want to feel? • Who do you want be with? • What will you do for fun? • What do you want to achieve? • What do you want to do for work?
Something you’ll want to be mindful of here is that your magazine selection reflects your child’s interests and includes people who look like them. Invite your child to flip through the magazines to find images and text to represent their future dreams. As they go, they can use their mind map as a checklist in order to ensure that all of their ideas are represented. Encourage them to use paper, markers, and washi tape to create their own images, affirmations, and words in order to fill in any gaps or to add to the images they found.
Create your dream board. Ask your child to sort through their images and words and group them how they see fit. Next, help them play with placement and overlapping on their work surface to create mini layouts that are visually appealing to them. As they’re ready, have them tack their clippings and creations onto their cork board using the minimum number of tacks required. Encourage them to switch things up as needed, only fully tacking things down when everything is in place and they’re happy with how it looks.
Display and discuss. The final step! Find a spot to proudly display your child’s dream board. Somewhere where it’ll be easily seen each day is best as it will serve as a point of inspiration, motivation, and reflection. Sit with your child and soak it all in. Talk about their goals and dreams and together, come up with some actionable steps they can take in order to make their dreams become a reality. Encourage your child to spend some time with their dream board each day and to add to it or switch it up as they feel necessary (goals and dreams do sometimes change over time, after all!) And that’s it! In the following months, come back to the dream board with your child every now and then and continue to foster them using it as a tool and source of positive inspiration.
the good life The Magazine of Nature’s Fare Markets | 17
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Bye Bye Plastic Bags HELLO SUSTAINABLE SOLUTIONS As many of our eco-savvy customers know, Nature’s Fare Markets has always been at the forefront of sustainability practices. In fact, built into our core values is a determination to make sure we do everything we can for you and for our planet. So, we’re pleased to let you know of another change, coming soon, to your local Nature’s Fare Markets.
n the New Year, as part of our commitment to reduce packaging, we are phasing out our familiar plastic (actually oxo-biodegradable) shopping bags, once our stores have used up their inventory, for better options. Our produce bags remain, which are fully compostable.
• Nature’s Fare Reusable Bags: $1.00 each Now at a reduced price! These durable Nature’s Fare Markets reusable bags are offered, at cost, to use over and over again.
Together We Can Be Better
While our current oxo-biodegradable bags were the best available when we first introduced them years ago, we always strive to do better, and need your help.
Our customers’ partnership makes all the difference in the world. Besides bringing your own bags, here’s what else you can do:
• Bring your own clean cups for smoothies, juices, and coffee for 10 cents off.
Of course, the best option, always, is to bring your own bag—and every time you do, we donate five cents to the Nature Conservancy of Canada (NCC), Canada’s leading national land conservation organization that works to protect the natural areas that sustain Canada’s plants and wildlife. Thank to your efforts, in 2019 we diverted over 300,000 bags from the landfill. Two other options: • Paper Bags: 15 cents each Made from 40% post-recycled content and from Forest Stewardship Council (FSC) certified paper, these can be used several times before disposal in your backyard compost. We are only asking our customers for a portion of their actual cost, even though they are more expensive.
• Say “no thanks” to a lid for your smoothies. • Ask for a “to-stay” cup if consuming in the store. • Choose “to-stay” cutlery and dishware when consuming food in-store. • Bring a reusable straw, or use one of our compostable ones. • Use the recycling and compost bins in our Bistros. • If you take your containers home, please bring them back to compost in our stores.
When you bring your own bag, it’s a win-win for the environment. It’s one less bag going to the landfill and we donate five cents to the Nature Conservancy of Canada (NCC).
Sources: www.organics.org/biodegradable-vs-oxo-biodegradable-vs-compostable/ www.theworldcounts.com/counters/waste_pollution_facts/plastic_bags_used_per_year phys.org/news/2019-06-canada-single-use-plastics-trudeau.html
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THREE MINDSET SHIFTS TO START 2020 OFF STRONG! BY BECKY BLIXRUD
We’ve all been there. We want to achieve something big or know we need to take action to improve our health. We start off strong, but then a weekend away, a couple of overtime shifts, one bad sleep and we let these speedbumps become excuses for why we’ve completely given up.
t’s happened to me more than once! As a Certified Health Coach, I have seen first-hand that formal support and accountability drastically increase our chances of success. As part of helping my clients stay accountable, we develop strategies to help them refocus after a difficult few days. As we enter this new year, I’d love to share with you the top anti-sabotage mindset tips my clients enjoy!
1. Change Your Focus to Think Small(er) “I want to lose 40 lbs.” “I want to eat 100% vegan.” “I want to run a half-marathon.”
These are all great goals, but they’re so grandiose that it’s daunting just reading them. I want you to switch your thinking. These big end goals are the icing on the cake; creating daily habits are the true “wins”. Goals can easily put us into a pass/ fail mindset instead of celebrating progress along the way. Even if you give your goal 110%, sometimes life throws you a curveball and you don’t achieve your objective—which can be defeating and demoralizing.
“This week I will switch from creamer to oat milk, with the intention of weekly changes resulting in a 100% vegan diet by July 2020.”
Focusing on one small action to take today is more manageable than focusing on the end result. When we focus on daily habits, our new approach to goals looks like this:
BECKY BLIXRUD Blixrud is a Certified Health Coach and owner of Blixrud Health Coaching based in Kamloops, British Columbia. Becky loves empowering women with the knowledge and support they need to boost their energy, strength, and joy. When Becky isn’t working one-on-one with clients or teaching workshops in the community, you will likely find her planning her next trip.
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“I will make homemade lunches and dinners four times a week, with the intention of losing 40 lb over the next year.”
“I will walk or run 3–4 times a week and each week add 5 min because I want to run a half-marathon this September.” Even if we don’t run that half-marathon or go completely vegan by our time limit, we will still have cultivated a mindset of consistency and small wins!
2. Get in Touch With Your Feelings Why is it that we can easily talk ourselves out of achieving our dreams? It turns out, our brains are stubborn and do not like learning new patterns and habits. It is much easier for our brains to use existing neuropathways than to create new ones— that’s why we easily fall into old habits, even when we intellectually know why healthy change is important. How do we hack our stubborn brains? One way is to use our imaginations. What we picture in our mind is experienced so strongly by our brain that it is almost like we are actually doing it, especially when we attach emotion to that visualization. Get as specific as possible. Maybe walking daily will make you feel joyful because you’ll have more energy. Perhaps weekly strength training will make you feel calm, confident, and poised. Picture your new habit and hold on to the positive emotions that bubble up! When you are feeling stuck or unmotivated, instead of focusing on the how, remind yourself of the feeling you want to have from achieving your goals.
3. Give Your Brain Streaks and Rewards! Our brains respond well to streaks, which basically means we feel rewarded when we see an accumulation of consistent wins (think of the satisfying feeling when you tick off to-do list items). Dopamine is the neurotransmitter responsible for lighting up the pleasure centre in our brains. We get a dopamine hit every time we physically mark down that we’ve completed our daily goal. The more dopamine hits we get, the happier and more motivated we become. A mindset tip that works well for my clients is to schedule a reward. After you’ve stayed consistent with your daily habits for a pre-set number of days, treat yourself, friend! Maybe it’s a massage, or a movie with a friend—whatever is going to be extremely motivating for you. I use a paper calendar on my fridge to hold myself accountable and give myself that daily dopamine hit! First, I write down what and when my reward will be, and second, what I need to earn it. I like to note my daily exercise (e.g., “30 min – Walk”). Sometimes I colour in each day with a highlighter, which is simple, but fun. Seeing how many days in a row I’ve moved my body reinforces the behaviour and makes me want to continue the next day. On weeks when I’ve had a tough time sticking to my daily habits, I can look back to when I’ve done well and it helps me mentally decide I want the coming week to be a stronger streak. I hope these anti-sabotaging ideas will help you get started, stay on track, and overcome the speedbumps that will inevitably come your way. If you want to chat or want assistance in implementing these mindset tips, please reach out to me. Wishing you all the best for a happy and successful 2020!
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Winter Moves BY RACHEL DOELL PHOTOS BY MEGHAN BUSTARD
Fitness and outdoor activities can seem a lot more tempting in the warmer months when the sun is warming our bodies. I love waking up to the sun pouring through my window and ending the day with a sunset run. How then do we stay motivated in the cold, dark, damp months of the year? Here are a few tips for helping you stay motivated and enjoying your workouts even in some of the dreariest months.
Invest in Proper Gear This may seem like a no brainer, but how many times have you skipped a hike in the snow, frozen your butt off on a run, or prayed your fingers don’t fall off after attempting a winter activity you were not prepared for? I know for myself, having the proper gear not only motivates me to get outside with my family and friends, but also creates a more enjoyable experience. I can be a bit of a cheapo when it comes to purchasing
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 | 22 | January/February 2020
winter gear, because in all honesty, I’m praying summer comes sooner than predicted. But what I’ve learned about having the proper shoes, jackets, tights, and layers is that I stop hating the cold so much, and instead start to enjoy the months of snowfall, running in the rain, and attempting new activities I would have previously avoided.
Get Creative Indoors If the gear idea fails, stay inside! Some days are just meant for indoor activities. Some of my favourite ways to work out at home are through online apps, fitness bloggers on YouTube, Peloton’s training app, and The Sculpt Society on Instagram. These workouts are easy to follow, and you can pick your fitness level and the amount of time you want to spend working out. On my website dailyroutinefitness.com, you can also find a ton of at-home workouts!
Invite a Friend The colder months can cause us to be hermits at times with a lower desire to get out and be social. Having a consistent day on the calendar you meet up with friends for a workout or even inviting them over to sweat it out to an online program is not only fun but also can help to keep you and your friends motivated and on track with your health and fitness this year.
Rest This can be a challenging tip to live out myself, but one of the most important factors in staying motivated for me has been proper rest. Setting goals with healthy timelines and completion dates has also allowed me to schedule in healthy rest periods when needed. Thinking ahead to spring, when all the layers will get peeled off, at times can breed unhealthy training habits where we push our bodies to the extreme in fear that when the weather changes, we won’t be ready. Give yourself a healthy amount of grace. Write goals that will impact your body in a positive way long-term. Focus on strength and how you feel, not just what the scale says. Make 2020 the year you celebrate the joy in movement, activities with friends, and trying new things!
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New Year’s Reflections As we enter a new decade, I’m reflecting on my top four lessons from 2019!
t’s hard to believe we are heading into a new decade! Most of us are heading into the New Year setting goals and making resolutions; this year I encourage you to also spend some time reflecting on the past year.
Take some time to celebrate your wins as well as recognize what didn’t go as planned: what were some challenging moments that you didn’t expect and what were some lessons you’ve learned? We are often so consumed by looking forward, always planning for the next thing, that we don’t allow ourselves to just sit in the moment. Maybe a moment of a huge success or a moment when something didn’t go well… just sit and feel that moment for what it is. Reach me on Instagram and share your top 3! This year I encourage you to not only set goals and create your vision boards but to reflect on 2019 and celebrate the wins, the losses, and everything in between. Because those are the moments that we learn from, we grow from, and build our future on. I would love to hear your own personal takeaways from 2019!
VANESSA JAHNKE Vanessa is the founder of PURE Gym & Juicery in Penticton, BC. She is a certified holistic health coach with the Institute for Integrative Nutrition and the creator of Healthy for Life, a monthly online wellness subscription. Her blog is loaded with healthy, easy to make recipes and easy to implement tools to achieve a happier, healthier life. 24 | January/February 2020
MY TOP TAKEAWAYS REFLECTING ON LAST YEAR
REMEMBER HOW FAR YOU’VE COME. 2019 REFLECTION #1 We spend so much time focusing on what didn’t go right but what we really need to do is focus on all the things that did go right; because I’d bet once you start writing it down…it’s a lot!
FALL DOWN 7, GET UP 8. 2019 REFLECTION #3 One of my favourite quotes is “Failure is the stepping stone to success.” Understand that falling down is all part of the process, as long as you just keep getting back up.
HIRE A COACH. 2019 REFLECTION #2 2019 was the first year I ever invested in a coach and it was by far the most transformative. I’ve been a part of lots of masterminds’ business networking groups, etc., but had never hired a specific coach for business and it’s the best thing I’ve ever done. I highly recommend, whatever your goal is, to hire a professional to coach you—whether it be for fitness, business, or whatever else; it is so worth the investment.
NO ONE IS YOU, AND THAT IS YOUR SUPER POWER. 2019 REFLECTION #4 This is a big one for me. Living in this age of social media, it can be so easy to get caught up in the comparison game; but the reality is, you are you and that is your gift. There is someone out there that needs to hear your message, exactly the way that you share it.
the good life The Magazine of Nature’s Fare Markets | 25
any people are struggling with sleep and are desperate to find something to help! Everyone has some nights when they toss and turn, struggling to fall asleep but if you find yourself regularly relying on energy drinks or coffee to get through the day, you might be one of the many adults with sleep problems. Easily one of the most common symptoms that I see clinically is poor energy and poor sleep. We aren’t talking about sleep apnea or narcolepsy either, just regular run-of-the-mill sleep deprivation. A busy brain, a new baby, daily
worries, a snoring bedmate, too many cappuccinos or chocolates, and even hormone changes are a few possible causes of why you might be watching the clock and trying to count those darn sheep at 2:00 a.m. Sleep deprivation is a common and sneaky problem that appears to worsen as we age. We all remember pulling all-nighters for exams or staying out late with friends. Intense sleep deprivation—a full 24 hours without sleep—can result in symptoms similar to intoxication. Making decisions, trying to challenge our minds to retain
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. 26 | January/February 2020
information—the body simply doesn’t have the oomph to pull it off without sleep! These effects are generally resolved after a good night’s sleep but would you ever think that those sleepless nights would be affecting your health today? Even short bouts of intense sleep deprivation will change cortisol levels, blood sugar regulation, risks of hypertension, obesity, and depression. Not sleeping can make you gain weight? Yup, just an added bonus from a few weeks of poor sleep is reduced leptin and increased ghrelin, hormones that signal fat storage and contribute to weight gain.
So how much sleep do you truly need? Sleep needs are individualized and many people require between 6–8 hours to feel truly rested. “Long” sleepers may need up to 10 hours to feel like themselves. Teens really do need more sleep than adults so we can cut them some slack if they are pulling 10–12 hours every night on the weekends! But knowing that you need a certain number of hours of sleep doesn’t really matter when your brain has a different plan and you are lying wide awake at night. Developing a plan to get your sleep back on track can start with a few simple suggestions. Sleep hygiene is a trendy term to describe how/where you sleep. Cool, dark, and silent rooms without electronics are always considered the best option in creating a restful space to unwind. Cell phones, TVs, and anything that emits blue light (reading on your iPad) should be eliminated for at least 1–2 hours prior to falling asleep. Even consider dimming all the lights in the house and try to dial up the zzz romance with some candles to light the night. And those lattes that got you through the day? Unfortunately, that caffeine is still affecting you later in the day. It also takes more time for your body to metabolize caffeine as you age. Keep an eye on your coffee and tea beverage consumption but also sneak a peek at how much caffeine you are getting from your natural pick-meups. Fermented drinks like kombucha have about half the amount of caffeine as the tea they are made from but can still be a significant contributor depending on your consumption and sensitivity.
Check your vitamins and medications. Drugs such as inhaled asthma medications and cold/flu medications can be stimulating. Timing of certain vitamins can affect sleep—especially those supplements that contain B vitamins or herbs that are energy boosters. Ginseng and ginkgo are often found in formulas you might rely on for a quick lift, but will cause rebound issues when you are trying to rest. Exercise can be extremely helpful for alleviating stress and there are many published studies showing that movement can have positive effects on quality and quantity of sleep. If you work out at night, the body heat created and adrenaline rush can make it harder to relax, so consider exercising earlier in the day if you can make it work with your life/ work schedule. At the end of the day, keeping a regular schedule and avoiding certain habits can help improve sleep and decrease your risk of health problems down the road. Seek answers if these simple options are not resolving your sleep issues and consider working with someone to uncover the underlying reasons your sleep is a challenge. Acupuncture, meditation, herbal medicines, and nutritional supports can make a significant difference, and finding the right tools is paramount in getting back to a dreamy state. Let’s kick those sheep out of the bedroom and grab some zzz’s!
the good life The Magazine of Nature’s Fare Markets | 27
DIY CLEAN BEAUTY
Body Butter Scrub In the cooler months, exfoliation is your friend. Removing the top layer of dry and dead skin is essential in maintaining healthy, moisturized skin throughout the winter. Ingredients
Makes 20 ounces
1. Start the empty double boiler on medium heat. Once it reaches a boil, reduce heat to simmer. Place the shea butter in the top of the double boiler and cover. Simmer until melted, stirring occasionally. To preserve the beneficial botanicals, do not overheat.
¾ cup NOW® shea butter ¼ cup olive oil ¼ cup Dr. Bronner’s Lavender Castile Soap* 4 NOW Vitamin E Capsules 30 drops of NOW Lavender Essential Oil 30 drops of NOW Lemon Essential Oil 1 cup fine-grained sea salt *(for scent-free, use Dr. Bronner’s Unscented Castile Soap) Additional Supplies Double boiler, rubber spatula, mixing bowl, measuring cups, forks, and jars with lids to fit 20 ounces of scrub.
*Castile Soap is used in this recipe as it balances the ultra-rich shea butter, leaving your skin hydrated, but not oily. The addition of Castile Soap creates a more emulsifying type of formula that rinses slightly cleaner than most typical oil-based scrubs. You will enjoy fresh, glowing skin with this clean, luxurious, ultra-moisturizing formula.
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2. Once melted, remove from heat, take the top pan off the double boiler, and cool for 5 minutes. Pour the melted shea butter into the mixing bowl, using the rubber spatula to get the remainder out of the pan. Add the olive oil and Castile soap. Pierce the vitamin E capsules and squeeze the liquid into the bowl, discarding the gel caps. Add the essential oils and stir well. Add the sea salt and blend to a uniform consistency. 3. Spoon the mix into jars and seal tightly. The scrub is ready to use, however, the shea butter will continue to solidify the scrub as it cools over the next hour or so. To Store To preserve the freshness of this natural scrub, do not get water into the jar. Store this scrub in a sealed jar, in a cool dark place, out of direct sunlight. Best practice: label the jar with the contents and date of creation. Use up within 6 months to a year. To Use Use in place of a soap or body wash in your shower or bath.
The ABCs of Intermittent Fasting BY JULIA DENKER
e’re all familiar with the act of fasting—many of us have embarked on a fast or two at some point in our lives. Fasting is simply a willing abstention from or reduction of food and drink for a period of time. A conscious decision to fast goes above and beyond our built-in daily practice of fasting that happens naturally while we sleep. The term breakfast literally describes the first meal eaten after a period of non-eating…typically one’s first meal of the day following a sleeping fast.
So what differentiates intermittent fasting from ‘regular,’ traditional fasting? It’s all about the act of cycling. Intermittent fasting—known as IF—is an eating pattern where you cycle between periods of eating and fasting; it is focused on when you should be eating. It’s not a diet, but rather a planned period to entirely or partially abstain from eating before eating again, and then repeating the desired pattern. Each individual’s experience with IF is different, and it may not be suitable for everyone.
Intermittent fasting may be associated with slower aging and longer lifespans. Fasting is not new to the body. Humans have been fasting for thousands of years, either out of necessity (evolutionary cycles of ‘feast or famine’) or by choice (e.g., religious reasons), and so our bodies are welladapted to food scarcity for short periods. All sorts of processes in the body change when we don’t eat for a while, often allowing our bodies to thrive. For example: growth hormone secretion is increased alongside a decrease in insulin production. Cellular repair is revved up and overall inflammation subsides. Brain fog lifts and cognition is clearer. And the body is more likely to pull stored fat to use as fuel.
There’s more than one way to intermittently fast. It takes 3–6 weeks for the body to adapt to a new eating pattern like IF. Here’s the lowdown on four popular methods of intermittent fasting: The 5:2 method: Eat normally 5 days/week, then switch to 600 calories for the remaining 2 days.
JULIA DENKER has a passion for wellness, educational background in psychology and nutrition, and administrative leadership experience. She knows that we can all live and work smarter by making small but impactful lifestyle changes, including rethinking our food choices. Understanding bio-chemical individuality is key, and she guides clients on cueing into their bodies to craft a nourishment plan that works.
The 16:8 method: This trendy method involves eating during an 8-hour window, and then fasting for the remaining 16 hours (with lots of water); this pattern is followed daily. The weekly 24-hour method: Abstain from food for a 24-hour period on 1 or 2 days each week (e.g., eat breakfast at 7am and fast until 7am the next morning) and eat normally on all other days. The alternate-day method: Alternate regular eating days with fasting days of approximately 500 calories; this is considered an extreme form of IF and is often difficult to maintain.
Check in with your doctor first and always pay attention to your body. Recent studies suggest that giving our bodies a rest from constant eating may greatly benefit our health. But intermittent fasting may not be for everyone, especially if you have a health condition, so be sure to chat first with your healthcare practitioner. Ultimately, choosing nutrient-dense, quality whole foods is one of your best pro-health decisions! Have you tried intermittent fasting?
the good life The Magazine of Nature’s Fare Markets | 29
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.
GOOD STUFF IN-STORE
Nature’s Touch Fruit Frozen Fruits and Vegetables When fresh isn’t possible, frozen is the next best option. These beautiful organic fruits are sourced from around the world and are picked, processed, and flash-frozen to maintain the highest levels of nutrition and flavours.
MALK Organic Almond Milk Currently the most delicious almond milk we stock–it’s creamy and tastes exactly like fresh almonds. Made with six ingredients or less, has more than one cup of sprouted organic nuts in every bottle, and is cold-pressed with the latest technology to retain all the nutrients.
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BISTRO Keto Chorizo Roasted Red Pepper Flatbread
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Cha’s Organic Coconut Whipping Cream
Israeli Turmeric Couscous Salad
A dairy-free whipping cream that whips up thick and fluffy like traditional whipped cream.
Vegan Pecan Pie Cheesecake MADE WITHOUT GLUTEN
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Live “The Good Life,” where family, community, and health come first! This bi-monthly magazine from Nature’s Fare Markets features topics co...
Published on Jan 9, 2020
Live “The Good Life,” where family, community, and health come first! This bi-monthly magazine from Nature’s Fare Markets features topics co...