THE Live well. Live organic.
JANUARY/ FEBRUARY 2021
Hï¿½ALTHY HABITS for your best year ever
HEALTH IN HARMONY
ARE YOU DOING THE BEST WORKOUT FOR YOU?
8 DAILY HABITS TO OPTIMIZE MENTAL WELLNESS
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CONTENTS G OOD
5 Healthy Habits for Your Best Year Ever
By: Lisa Kilgour, rhn
to our Community
21 Daily Reflection Journal for Kids By: Jen Kossowan
9 Sexy Sustenance: Food and Supplements to Get Your Groove Back at Any Age
Health in Harmony: What is Traditional Chinese Medicine?
19 8 Daily Habits to Optimize Mental Wellness By: Kelly Aiello, rhn
17 Are You Doing the Best Workout for You?
By: Tammy Uyeda, BSc(PT)
11 Paprika Chicken 24 Healthy New Year! Recipe: Sweet Potato Tostadas
I N EVERY ISSUE 4 Get the Good Stuff 26 NEW Good Stuff In-Store
the good life The Magazine of Nature’s Fare Markets | 2
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3 | January/February 2021
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© 2021 Nature’s Fare Markets. The materials in this magazine are suggestions only. Nature’s Fare Markets does not guarantee results.
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UNDIETING: FREEDOM FROM THE BEWILDERING WORLD OF FAD DIETS by Lisa Kilgour
THE ADULT CHAIR by Michelle Chalfant
A unique, realistic, and approachable guide to breaking the cycle of dieting forever. Holistic nutritionist and popular TEDx speaker Lisa Kilgour teaches you how to eat intuitively by developing an understanding of your body’s unique needs and a mindset for lifelong success. Lisa’s straightforward and gentle approach takes the complexity and confusion out of nutrition and gives you a clear roadmap to developing a dietary model that works for you as an individual. By hacking through the misconceptions that define the dizzying world of fad diets, Lisa makes healthy eating easy with a simple and practical system.
Episode 241: Ending Anxiety and Becoming Empowered Who is ready to get rid of the anxiety of 2020 and move into a more empowered 2021? Anxiety is something all of us have felt during this crazy and difficult year. Maybe for you it’s a familiar feeling that has been turned up to full blast or maybe you’re finding yourself battling with anxiety for the first time in your life. It can feel consuming and hard to break out of. In this podcast episode, get two simple steps and five tools to do just that. Learn how to work through your emotions, calm anxiety, and walk into a more empowered future.
the good life The Magazine of Nature’s Fare Markets | 4
for your best year ever BY LISA KILGOUR, rhn
Every January we all seem to get a boost of fresh energy and willpower. Gyms fill up and we all look to make this a healthier year than the last. But in a matter of weeks the gyms are quiet again and our old habits are back with a vengeance. So, the real question is: how can we make real-life healthy changes and make them stick?
he short answer—make them small and easy. You might be thinking, “But Lisa! I have to make a huge change to be healthy! I need to do something dramatic!” I may be a nutritionist now, but I haven’t always eaten a healthy diet—it used to be horrendous! I ate all processed food, high in sugar and refined flour, and I had only one meal per month with vegetables. I was full of inflammation, my head was foggy, and I felt terrible. I needed a huge change too.
I had a choice—I could stare at this huge change that felt almost impossible, or I could get started. I chose the latter. Slowly, I switched out processed food for healthier versions. I started to crave vegetables, so I learned how to cook them (I mostly just steamed them). It took me about six years to change my diet from a mostly processed diet to a mostly whole food diet…but I did it! And, it was gentle, easy, and totally doable.
lifted after a few weeks and my inflammation calmed down after a month or two. I felt bouncy and full of life after just a few changes, which gave me energy to keep going.
The best news—I didn’t have to wait six years to feel better. Actually, my brain fog
So, I say this for certain—you can make the changes you want this year. And, you can do it inside your life, no matter how busy it is.
Now, I’ve watched the power of making small changes hundreds of times. With a bit of help, my clients make similar changes in just a few months and with just as much ease.
LISA KILGOUR, rhn is one of Nature’s Fare Markets’ nutritionists a sought after speaker and educator who helps people heal from diverse and complex health issues. She has spoken at TEDxKelowna and is the author of Undieting: Freedom from the Bewildering World of Fad Diets. Check out the nutritionist schedule on page four and book your free appointment today at naturesfare.com. Learn more: lisakilgour.com
5 | January/February 2021
2. Shrink the change. If you can’t use willpower then you need to make the change so easy that you have no choice. Change one habit at a time and make it small enough that you’re at least 95% confident that it’s a change you can accomplish. For example, don’t start with trying to eat 10 servings of veggies every day, just add one. Once that change is easy and you don’t think about it anymore, make a new change. This process may seem slow, but it works, and you’ll move so much faster than you’d expect.
1. Don’t waste your willpower. I don’t have any. I’m stubborn in many ways, but when it comes to diet I have no willpower whatsoever. None. Nada. But here's a little secret...change is easier when you don't use willpower. We only have a limited supply of willpower. We can easily use it up before a change becomes permanent. Plus, the bigger the change, the faster you’ll use up your willpower. Once willpower is gone, it’s very hard to resist. This is the cause of many food binges.
JOIN LISA’S BOOK LAUNCH EVENT!
Meet Lisa Kilgour and learn about her new book: Undieting: Freedom from the Bewildering World of Fad Diets. More details on pg. 3
3. Add instead of subtract. Removing a food like gluten, dairy, or sugar may be necessary for a while to help your body heal…but if your diet is primarily these foods then it leaves huge holes in your diet and makes each meal difficult and stressful. Instead, start by adding a few new foods to your diet. They’ll squish out the others, making it much easier to fully remove them.
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4. Shape the path. We spend most of our lives on autopilot, not thinking through everything we do. Instead, we move through a series of habits, not fully aware of most things we’re doing. This is where change gets tiring. It jerks us out of this blissful, absentminded state and makes us pay attention. If we’re tired, it becomes too easy to go back to old habits. So, you need to make the new thing easier than the old. If breakfast is an ordeal, find a fast, easy breakfast that’s ready to grab on your way out the door. Better yet, leave your ingredients at work and make breakfast there. Most importantly, get the foods you don’t want to eat out of your house! If you have cookies, it’s just a matter of time before you eat them. It’s just too easy when you have even a minor craving (or if you just open the cupboard) to say, “Oh look, cookies”. Out of sight really is out of mind.
UN-LEARN DIETING Lisa Kilgour’s new book is Undieting, a step-by-step guide that teaches you to reframe your eating habits, interpret your body’s own language, and achieve your health goals, producing amazing results inside and out.
Find out more about Lisa’s book on pg. 5
One last thing… No matter where you are in your health journey, you’re just one small change away from more energy, a clearer mind, and a healthier body. One small change, that you’re 95% confident you can knock out of the park, is all it takes. It’s a great way to start a whole new healthy life.
5. Ask for help. If it seems overwhelming, don’t forget to ask for help. My job as a nutritionist isn’t to tell you what to eat; it’s to help you find a way to make the change easier. Nature’s Fare Markets has a program just for you to support your new healthy habits. You can speak with me or one of their other amazing nutritionists for a free 30-minute consult! We’d love to help make your new changes as easy and doable as possible. It’s what we do.
7 | January/February 2021
Your body is your best friend and ally in your health. Instead of trying to force your beautiful and wonderful self into a one-size-fits-all diet that ignores your likes, dislikes, cravings, and lifestyle, make small, easy changes. This is a form of undieting. Undieting taps into your body’s wisdom and allows it to guide you into the way of eating that will create abundant health. No more counting, denying, or restricting. By tuning into your body’s needs and wants, you can glide into a healthy diet without using willpower or feeling deprived. Instead, each day, your diet gives your life a little more pleasure and joy. It can really be that easy.
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Sexy Sustenance Food and Supplements to Get Your Groove Back at Any Age Valentine’s Day—that time of year when chocolate, teddy bears, roses, and all-things-heart-shaped-and-red compete for our attention. I love you is the prescribed message. We either embrace, scorn, or ignore The Day.
any who have found true love feel they don’t need a special day to proclaim it. True love is a unique, undeniable alchemy between two people that is tamper-proof. We know it when we’ve found this ultimate, intimate magic. But the seasonal love-fest hoopla can be loads of fun, too! And truth be told, as we start to emerge from the dark days of winter, perhaps it’s time to bring a bit of sexy back into our relationships?
9 | January/February 2021
Aphrodisiacs are a thing. Aphrodite, Goddess of Love and Beauty, is the mythical Greek goddess associated with love, beauty, pleasure, passion, and procreation. Legend depicts her as a powerful, immortal deity capable of stirring up romance among gods and mortals. And by the way—ahem—Aphrodite fostered her own substantial arsenal of lovers. We imagine her as emerging from the foam of the sea on a scallop shell—hence, the recognition of seafood and shellfish as aphrodisiacs.
An aphrodisiac is food or drink that is purported to subtly improve or enhance the sex drive. There are active compounds of key foods that can affect sexual performance and fertility, and directly impact the brain, blood flow, and hormones. Oxytocin, for example, is a hormone that plays an important role in the brain’s impulses to be intimate.
What can I eat to lift my libido? The earliest examples of aphrodisiacs originate in Chinese and Ayurvedic medicine.
Many healthy foods with aphrodisiac qualities have compounds that can boost libido or sex drive, and/or improve blood flow to both female and male sex organs. Oysters come to mind for most of us. Suggestive appearance aside, these molluscs provide substantial libido-boosting zinc and are associated with fertility in both sexes and sperm production in men. And garlic, long-touted as a potent aphrodisiac, contains allicin, a compound thought to increase blood flow to sex organs. Other notable love nuggets include: • Dark chocolate: This mouth-watering love food is brimming with flavonoids and compounds, like phenylethylamine, which trigger endorphins and dopamine release, putting us in the mood. • Avocado: Plentiful vitamin E found in this fruit is associated with fertility. Avocado is rich in folic acid for increased energy production, along with healthy fats to improve mood and a sense of well-being. Interestingly, Aztecs called the avocado tree ‘Ahuacatl,’ which translates to ‘Testicle Tree!’
Consider these: • Ashwagandha: With a long history in Kama Sutra, this powerful stressreducing herb is known to help improve sexual desire, pleasure, and performance. Ashwagandha, which means ‘smell of the horse’ in Sanskrit, helps stimulate blood flow, supports testosterone levels, and aids in adapting to physical stress. Warning: Do not take during pregnancy. • Maca: This ground and dried South American root vegetable may help tweak sexual function in both men and women. Maca is loaded with phytonutrients and zinc, and has been traditionally favoured for its ability to enhance endurance and boost libido. • Ginseng: A traditional medicinal herb, ginseng increases general vitality and energy. It is favoured for increased sexual desire and performance, as well as improving reproductive capacity. Warning: Can aggravate high blood pleasure; stay clear if you have hypertension.
• Rhodiola: This herb has been used for centuries to relieve stress and boost energy, and can also help boost low sex drive caused predominantly by stress. • Magnesium, Vitamin C, and Zinc: This trio keeps your blood flowing! These nutrients aid in blood circulation, support healthy testosterone levels, and increase sex drive. Don’t forget to check with your healthcare practitioner to make sure any supplement you are considering is safe for you, given your medical conditions and medications.
Your sex drive will naturally ebb and flow throughout the years. There’s no right or wrong libido. We all know that our busy work and personal lives can have a negative impact on our sex lives. But if your lack of interest persists or concerns you, it may be time to look at your lifestyle and talk to a professional.
• Pomegranate: High antioxidant levels in this ‘Love Apple’ help increase blood flow and genital sensitivity, and boost testosterone and sex drive in both men and women. • Watermelon: This favourite fruit is rich in amino acid L-citrulline, which supports the body in optimizing blood flow by relaxing blood vessels and boosting sexual satisfaction. • Pistachio nuts: These green nibbles contain the non-essential amino acid arginine, which maintains flexible arteries and relaxes blood vessels, helping to reduce erectile dysfunction and stimulating better blood flow throughout the body.
There’s many natural supplements that can help fuel the fire too Various herbs, roots, vitamins, and minerals may help boost your sexual health.
Also known as the “Love Apple,” pomegranates have an impressive number of benefits, including boosting testosterone and sex drive.
the good life The Magazine of Nature’s Fare Markets | 10
11 | January/February 2021
Warm up for an evening of comfort cooking at its best with this eastern European inspired dish. ¼ cup grapeseed oil 2 cups onion, diced large 2 cups green bell pepper, sliced
1. Heat oil in large sauté pan. Add onions and reduce heat to medium. Cook for 15–20 minutes until dark brown.
6–8 chicken thighs, skinless, bone-in
2. Add chicken and sear on both sides.
3 tbsp garlic, minced
3. Add peppers, garlic, and paprika. Mix well and cook until garlic has softened.
4 tbsp paprika 500 ml chicken stock
4. Add the chicken stock, bay leaves, and tomato paste and bring to a boil.
2 tbsp tomato paste
3 bay leaves
1 cup sour cream ¼ cup parsley, roughly chopped 2 tbsp tamari salt to taste pepper to taste
5. Reduce heat and cover. Simmer for about 30 minutes (until chicken is cooked through). Stir every few minutes. 6. Remove lid and stir in sour cream (this will give it a creamy texture). 7. Add parsley, tamari, and season with salt and pepper to taste. 8. Remove and discard bay leaves.
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the good life The Magazine of Nature’s Fare Markets | 12
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Health in Harmony
What is Traditional Chinese Medicine? After seven years of study, Dayley Harper looks forward to returning home to Vernon to set up a Traditional Chinese Medicine clinic. She has a background in Buddhist psychology, and is already a Registered Acupuncturist and Medical Herbalist, so we talked to her about why she chose to earn her Doctorate of Chinese Medicine as well, and to learn more about the modality.
Dayley Harper is a doctor of Traditional Chinese Medicine in Vernon, BC. the good life The Magazine of Nature’s Fare Markets | 14
ne thing led to another,” laughs Dayley. “During my medical herbalist and acupuncture studies, I fell in love with Chinese Medicine, and the deeper I went, I could see how beneficial it is for people.”
At the heart of Traditional Chinese Medicine (TCM), she says, is the question: What is health?
Roadmaps to Health Everyone is different, but on your first visit you can expect a lengthy intake, explains Dayley, with many questions to analyze the state of your constitution—about sleep, diet, energy levels, what makes you feel better, or worse. A TCM practitioner ‘reads’ and analyzes many signs to determine health, combined with two diagnostic tools, which form a roadmap of what’s going on and where, in your body.
“In TCM,” she explains, “health is the dynamic state of harmony between what you eat, think and drink, and how external influences (like work, relationships, weather, injury) affect your physiology. It’s a very holistic perspective. TCM is a system that harmonizes the dynamic dance between these internal and external forces, and in doing so, eliminates disease and promotes health and vitality, and returns the body to a state of equilibrium.”
Evolved over 2,500 years, Chinese Medicine’s influence is widespread. “How we approach modern medicine today, the holistic principles and herbal formulas used by naturopaths, using acupressure points to deal with stress and headaches, and balancing energy in the body are all Chinese Medicine. Based on Taoist theory that doesn’t see things as good or bad, it’s not about the elimination of disease, but the cultivation of a healthy environment that allows your body to thrive. For example, recognizing that we shouldn’t eradicate bacteria, and that we need inflammatory responses in the body. What you eat, drink, and think affect your physical health, and your mental and emotional patterns.”
FINDING A TCM PRACTITIONER Regulated by the College of Traditional Chinese Medicine Practitioners and Acupuncturists of British Columbia (CTCMA), qualified practitioners have completed their studies and successfully passed a licensing exam. Look for these designations: TCMP Traditional Chinese Medicine Practitioner DTCM Doctor of Traditional Chinese Medicine R.AC Registered Acupuncturist
Pulse: Six different pulse positions—three on the right side and three on the left—correspond to different organs in the body. These are checked for their quality, rate, and rhythm.
Tongue: Since different parts of the tongue correspond to different parts of the body, tongues are checked for colour, shape, texture, teeth marks, and coatings to determine the state of internal organs. For example: • Bright red shows inflammation or heat, and purple insufficient blood circulation. • Pale is a sign of blood deficiency, fatigue, dizziness, or blurry vision. • Puffy and swollen is a Qi deficiency and a sign of gas and bloating, fluid retention, or fatigue. • Scallops (teeth marks) show there’s not enough Qi in the body to maintain the form of the tongue.
http://ctcma.bc.ca Customized treatments can include acupuncture, herbal medicine, food, and Qigong energy work. 15 | January/February 2021
Feeding Balance Shi lao, or ‘diet therapy’, is a system that looks at foods’ energetic qualities—such as hot, cold, dry, damp—rather than the quantitative (micronutrients), and how they influence the nature of someone’s individual constitution, to prevent and overcome illness. “When digestion is hot with acid reflux,” suggests Dayley, “eating cooling cucumber quells the inner fire. Or eating warm ginger and cinnamon helps poor circulation. “When you look at food from an energetic perspective, anyone can become in tune with how they are feeling, and choose foods more suitable to their health.” www.dayleyharper.com
The character for qi (chee) is an image of a bowl with grains of steaming rice, and is translated as ‘life force’. Qi is the steam, the product of the vibrational energy given off from constant chemical reactions in all matter—the life force that flows through us and everything in the universe.
Sources https://www.tcmworld.org/what-is-tcm/ https://www.dc-acupuncture.com/natural-medicine-therapies-modalities/how-tongue-diagnosis-works
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Are You Doing the Best Workout for You? BY TAMMY UYEDA, BSc(PT)
very New Year offers a fresh opportunity to revamp your fitness regime. But do you know what kind of workout or activity to choose to give your body the biggest payoff for your efforts? What if you were able to decipher exactly what your body needs to feel more confident, make your day-to-day activities easier, and keep you doing the sports and hobbies you love? You can. Your body has been telling you exactly what it wants. Take this quiz to find out which key area of fitness you should be homing in on. Note: If current or past injuries limit any key areas of fitness, see your physiotherapist or health care practitioner for assessment and specific exercise ideas for you. Keep new fitness routines simple. By focusing on what your body is asking for, you will reap the biggest rewards and keep motivation high.
Take this quiz to find out what type of movement your body is asking for. What do you hear your body say most often? Check all the white circles on each line beside the statements that you hear.
1 I’ll feel more limber once I get going.
2 That took a lot more energy than it should have.
3 It’s challenging to keep up that pace. 4 I feel like the Tin Man.
5 Stay on the sidewalk. Avoid the uneven ground.
6 What’s with this heavy breathing?
7 Are those stairs steeper than they used to be? 8 Keep your eyes down on the path.
9 Did they just make that 10 kg bag of rice heavier?
10 My joints feel tight.
11 Huff, puff, wheeeeze!
12 I don’t trust my ankle/knee walking on that ice/slope.
TOTAL EACH COLUMN
TAMMY UYEDA, BSc(PT) is a clinical Physiotherapist, certified group fitness instructor and owner of FitSpark Health. She is passionate about motivating and inspiring people to an active lifestyle and can usually be found shuttling her three pre-teen and teenaged sons between soccer fields. She shares workouts, exercise tips, and her favourite fitness-related finds on her Instagram page. 17 | January/February 2021
MOSTLY “A” RESPONSES TARGET:
Strength loss shows up insidiously—you might notice a gradual loss in your lifting confidence, a slower walking pace, or you have started to reconsider activities that require strength such as skiing or heavier gardening. Sacropenia, or age-related muscle loss, shockingly begins in your late 20s and early 30s and accelerates after you turn 50. The good news is that it doesn’t take much to maintain and build strength. WHAT TO DO: Select 8 to 10 multi-joint exercises and perform 8 to 12 repetitions of each for 2 to 3 circuits. Repeat three times per week. Utilize resistance bands, your own body weight, dumbbells, kettle bells, or even a backpack with books in it.
MOSTLY “B” RESPONSES TARGET:
MOBILITY & FLEXIBILITY
Easy, fluid movement requires a coordinated give-and-take between groups of muscles contracting across your joints (mobility) and lengthening through the muscle (flexibility). Stretching is one of the essential components that improves mobility and flexibility, but if you are always stiff and stretching just doesn’t seem to cut it, there might be other issues. 1. The muscle group might actually be on guard because it’s weak. Strengthen it up. 2. You might be overstretching and the muscle is tightening to protect itself. Shorten your range to test. WHAT TO DO: Choose activities such as pilates, yoga, tai chi, and dance. For general stretching, The American College of Sports Medicine recommends static stretching at least 2 to 3 days per week after an active warmup. Hold each stretch for 15 to 30 seconds and perform 2 to 4 times.
MOSTLY “C” RESPONSES TARGET:
Good aerobic fitness is required for endurance, whether you are hiking trails with a friend or preparing to snatch the match-winning point in tennis. The biggest mistake people make when starting cardio-based programs is that they start too intensely or they choose an activity that doesn’t resonate with them and it is not enjoyable. HOW TO DO IT: Mix it up, have fun—take a brisk walk with your partner, go cross-country skiing, or do an online dance session at home. Start where you can and build from there. Canadian Physical Activity Guidelines recommends targeting moderate to vigorous aerobic activity for an accumulation of 30 to 60 minutes per day (minimum 10 minute bouts each) to total 150 minutes per week.
MOSTLY “D” RESPONSES TARGET:
BALANCE & STABILITY
Balance and stability require trust between your brain and body. Your brain will not allow your body to perform at its best if it doesn’t trust it. Luckily, balance and stability are very trainable—it just takes intention.
WHAT TO DO: Purposefully challenge your balance and stability daily. Choose the uneven dirt path versus flat sidewalk, or walk barefoot in your house instead of in shoes. Practice standing on a BOSU or a folded yoga mat. Select balance activities like paddle boarding or yoga. the good life The Magazine of Nature’s Fare Markets | 18
8 Daily Habits to Optimize Mental Wellness BY KELLY AIELLO, rhn Have you ever wondered why donuts or cookies miraculously make us feel better? Why the words “winter” and “blues” go hand-in-hand? Or why we feel so much better after a good workout? If the winter months get you down or leave you feeling fatigued and lacking motivation, you’re not alone. As a nutritionist, I hear comments all the time like, “I feel so down all winter,” “No matter what I do, I can’t get out of this funk,” or “I just can’t handle going to work and coming home in the dark every day”. If these sound like words you are known to utter, I’ve got great news for you—you can do something about it! Start taking action with the following simple daily habits to wash away the winter blues and optimize your mental wellness this winter.
AVOID REACHING FOR SUGAR
Yes, you crave sugar, it tastes great, and it makes you feel better when you’re down. After all, when you’re in a slump or need a boost, would you rather grab a celery stick or donut? A muffin or some nuts? A glass of water or a latte? I get it. But have you ever wondered why donuts, muffins, and sugary treats seem to give us a boost when we need a pick-me-up? The foods that tend to make us feel better are carbohydrate-rich foods, like sugary cakes, cookies, muffins, or comfort foods like pasta and rice. Insulin released when we eat these foods mobilizes tryptophan, which our body then uses to create serotonin. Therefore, carbs improve our mood by boosting serotonin, a neurotransmitter and natural mood stabilizer. It makes us feel happier, less anxious, and emotionally stable. But the problem with these sugary “comfort foods” is that they zap our energy, create cravings, and leave us wanting more. So what should we do instead?
We can naturally increase our body’s production of serotonin by increasing our intake of tryptophan. Tryptophan is found in nuts, seeds, cheese, pineapple, and quality animal proteins like pastureraised chicken, turkey, eggs, and fish. So swapping out simple sugary carbs for ones containing tryptophan is an excellent place to start. Another way to boost serotonin is by making sure you have enough of the nutrients needed to convert tryptophan into serotonin, including 5-HTP and vitamins D, C, and B6.
KELLY AIELLO, rhn is one of Nature’s Fare Markets’ nutritionists and provides free half hour one-on-one nutrition consultations in our stores. Check out the nutrition consultation schedule on page four and book your free appointment today at naturesfare.com. Learn more: happihuman.com
19 | January/February 2021
CONSIDER 5-HTP SUPPLEMENTATION 5-HTP, or 5-Hydroxytryptophan, is found in some foods, but only in small amounts. For this reason, many people looking to boost their serotonin levels supplement with it.
Ask the friendly staff in the vitamin department of your Nature’s Fare Markets if they think 5-HTP may be for you.
BUMP UP THE D
Boosting your levels of vitamin D in the winter months is an excellent idea. You can achieve this by getting more natural sunlight (the same reason many Canadians flock to sunnier climates this time of year). However, during the long dark days of winter, exposing ourselves to enough sunlight can be a challenge.
Another natural way of boosting serotonin is through exercise. Exercise also improves blood flow to the brain to help with mental clarity and focus. That’s a win in my book!
Moreover, many people who deal with depression, including seasonal depression, are often deficient in vitamin D. You can boost your vitamin D levels by adding a supplement to your daily winter routine and eating more foods containing it, including wild salmon, egg yolks, mushrooms, and fortified foods.
If you don’t know what kind of exercise to do or can’t make it to a gym, get out there and walk. Walk as quickly as you can to increase your heart rate.
TRY MEDITATION & BREATHING EXERCISES
Another natural way of boosting dopamine is through meditation. Spend a few minutes daily engaged in slow deep breathing or meditation. Find your breath signature—it can help you create inner peace, relieve stress, handle challenging times, and better manage moods.
Dopamine, like serotonin, is a neurotransmitter. It’s involved in motivation and provides the focus, drive, and attention to get things done. If you feel like you don’t have enough energy to get through the day, struggle to complete tasks, have little motivation to do anything, or find yourself moody and unable to sleep, your dopamine levels may be low. Unfortunately, many things people do to boost focus and energy, like grabbing caffeine and sugar-filled treats, end up backfiring. Though these do provide a quick boost, they disrupt natural dopamine production processes, which results in reduced dopamine production long-term. Healthier and more natural ways of boosting dopamine include eating foods rich in tyrosine. Just like tryptophan creates serotonin, tyrosine is used to make L-dopa, then dopamine. Tyrosine is found in almonds, eggs, beans, fish, chicken, bananas, and avocados. Again, Vitamin D is required to convert tyrosine into dopamine, making your daily vitamin D dose even more critical.
Finally, to optimize your mental wellness and keep your mind sharp, avoid antinutrients and substances your brain finds toxic. These neurotoxins zap our mental energy and contribute to fatigue, moodiness, and depression. For this reason, avoid chemicals, pesticides, and toxins on food as well as those typically found in household cleaners and personal hygiene products. Opt for organic foods and clean products when possible. This is easy to accomplish at Nature’s Fare, where quality food is priority. Organic may cost slightly more, but illness ends up being much more expensive than wellness!
There are numerous approaches we can take to optimize our mental wellness. Start by taking small, strategic steps like eating a healthy whole foods diet, evading harmful substances, and incorporating bite-sized actions one day at a time. Embracing these simple daily habits will help you avoid the winter blues so you can not only survive this winter, but thrive! the good life The Magazine of Nature’s Fare Markets | 20
to our Community
Daily Reflection Journal for Kids BY JEN KOSSOWAN
o matter how old you are, having a journal practice can be a really wonderful part of self-care. Journalling allows us to reflect on our day, process our feelings, work through emotions, and practice gratitude—all of which contribute to emotional well-being and self-awareness.
And children can experience all of these benefits from journalling too! This journal template takes the pressure off that a blank page can have and allows kids to reflect within a framework. It’s simple, straightforward, and only takes 5 or 10 minutes to do, which can be really helpful when beginning a journalling practice. Plus, it doesn’t have to be expensive when you make your own! Here’s how to make your own daily reflection journal for your child.
1 Fold your cardstock cover in half.
• Several copies of my printable journal template, printed double-sided • A piece of cardstock slightly larger than the journal pages, to serve as a cover • A sturdy sewing needle • Some embroidery thread
Put it together: 2 Do the same with your stack of printable pages. 3 Place the pages inside the card stock cover and line up the folds. 4 Use the sewing needle and embroidery thread to bind the journal. Adding just a couple pages at a time makes getting the needle through the paper easier. 5 Secure your embroidery thread with a tight double knot.
JEN KOSSOWAN is a 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. 21 | January/February 2021
And that’s it... Your kiddos are ready to journal! How you do it is up to you, but it’s often nice to sit down for just a few minutes at the end of the day to reflect, while the day’s happenings are still fresh in mind. Older children will most likely be able to complete their daily reflection on their own, while younger ones will probably need support, if not a scribe to jot down their ideas for them.
Tips for journalling with kids: • It may be helpful to begin a journalling session by chatting about the day together first. • Make the process a practice in self-care rather than an additional homework task. You want them to enjoy the process and want to journal again next time! • Focus on ideas rather than perfect spelling, punctuation, and grammar. Those things can be taught and corrected another time. • Accept your child’s reflections and ideas as they are. These are their feelings and thoughts after all.
v Get Jen’s printable Daily Reflection Journal template at naturesfare.com/learn
Journalling can help kids with their: Self-awareness Confidence Resilience Gratitude Empathy Self-love
OMEGA-3 FREE RUN EGGS
OMEGA-3 SMART EGGS FREE RUN & ORGANIC FREE RANGE Our hens live in a Swiss aviary environment that allows space to scatch, dust bathe, and lay eggs in private nesting areas, and they can move freely within barns— from floor, to roosting areas, and perches.
PRODUCED BY HENS FED 100% GRASSES AND SEEDS NO ANIMAL BY -PRODUCTS NO ANTIBIOTICS NO SYNTHETIC YOLK COLOUR INGREDIENTS CERTIFIED HUMANE
OMEGA-3 FREE RANGE ORGANIC EGGS
PRODUCED BY HENS FED 100% ORGANIC GRASSES AND SEEDS NO ANIMAL BY-PRODUCTS NO ANTIBIOTICS NO SYNTHETIC YOLK COLOUR INGREDIENTS NO HERBICIDES OR PESTICIDES CERTIFIED HUMANE CERIFIED ORGANIC NON GMO
the good life The Magazine of Nature’s Fare Markets | 22
TAKE THE FIRST STEP TO A HEALTHIER YOU
Give your health a boost. One of our nutritionists can help get to the underlying cause of symptoms you may have or tailor your diet to help you feel better.
BOOK YOUR FREE 1/2 HOUR NUTRITION CONSULTATION 1
Go to naturesfare.com
Select Nutritional Consulting from the menu
Click on Online Appointments to see what times are available
Healthy New Year! BY LAURA SPENCER
t is the beginning of the year, and New Year’s resolutions are at their peak. Whether you are a believer or you simply think they are not worth the hype, there is no denying there is a stimulating energy in the air encouraging you to chase after your wellness goals. When it comes to healthy cooking and eating, we can sometimes feel frustrated as it seems we can’t keep up with our hectic lifestyles and our health aspirations. Mainly because, well, we are busy. Really, really busy. If we add a lack of planning, daily responsibilities, and the shifting waves of our emotions, we are left with our willpower and before we know it, we are giving up on our New Year’s resolutions. If we are serious about fulfilling our expectations for eating and cooking healthier, we need to create a system, one habit at a time. This will allow us to create a kitchen flow that enhances our cooking and eating practices.
LAURA SPENCER is one of Nature’s Fare Markets’ vitamin specialists and a passionate foodie. She believes we can be as happy, healthier, and fulfilled as we allow ourselves to be. As a certified Holistic Nutritional Consultant, she works with people to help them achieve a healthy lifestyle by focusing on modifying behaviours and eating habits that are not working.
the good life The Magazine of Nature’s Fare Markets | 24
How to become friends with your kitchen: • Declutter your kitchen. Add some inviting and intentional items to the busiest place of your home. • Organize your fridge. When was the last time you cleaned it? Check for expired items and things you no longer need, and swap for healthier versions. • Plan ahead. Avoid the 4 pm panic rush of “what’s for dinner?” by preparing ahead. • Get the whole family involved. Your spouse, your kids, and even doggy have an essential role to play. Plus, you will be surprised how keen your children can be on helping with supper if they are asked. • Cook what you love, and love what you cook. No guilt, just plain joy for what you are cooking and eating.
COOK WITH LAURA Join Laura Spencer from Bonfire Nutrition in her online Wellness Workshop series on Winter Cooking presented by Nature’s Fare Markets.
The most important resolution is your determination to make the time to reach your wellness goals, and not just try to find it.
SWEET POTATO TOSTADAS S ERVES 2 | 4 0 M IN U TES
More details on pg. 3
1 large sweet potato, peeled and cubed
2 tbsp olive oil, divided 1 tsp sea salt, divided
1 tomato, diced
1 tbsp cilantro, finely chopped
2 tsp cumin, divided
1 tbsp purple onion, finely chopped
1 tsp oregano
398 ml black beans, rinsed
1 lime, juiced
4 corn tortillas
Preheat oven to 400°F. Make Sweet Potatoes: In a large bowl, add sweet potatoes, 1 tbsp olive oil, ½ tsp sea salt, 1 tsp cumin, and oregano. Mix until sweet potatoes are well coated. Transfer onto a parchment-lined baking sheet and bake for 40 minutes, or until crispy on the outside. Make Black Beans: Heat remaining olive oil in a small saucepan. Stir in black beans, ½ tsp sea salt, and 1 tsp cumin. Sauté beans for about 3 minutes. Use a fork to mash the beans until its a paste. Remove from heat and stir in 1 tsp lime juice. Add 1 tbsp of water if too dry. Mix well and set aside. Make Guacamole: Mash the avocado in a bowl. Add tomato, cilantro, onion, and juice of half a lime. Add sea salt to taste if desired. Set aside. Toast Tortillas: Five minutes before the sweet potatoes are done, place tortillas in a single layer in the oven on an upper rack. Do not overlap the tortillas as you want them to get hard and crispy. Let the tortillas cool for a couple of minutes before assembling. Assemble the Tostadas: Spread some refried black beans onto each tortilla. Add the guacamole and sweet potatoes. Garnish with sprouts. Drizzle on some of your favourite hot sauce if desired. A DD-O NS FO R B O NUS PO I NTS ! Want extra protein? Add fish, beef, chicken, or tempeh. Want to make it more gut friendly? Add kimchi.
25 | January/February 2021
GOOD STUFF IN-STORE
BinBreeze Composting Powder Indoor compost bins are notoriously stinky. Sprinkle this compost powder over your fresh food waste for a natural refreshingly clean smell as well as adding oxygen-rich moisture-absorbing carbon to your bin. Bonus—it also kills fruit flies.
Millennia TEA Raw Frozen Tea HOME CARE
Look in the freezer section for a cup of the freshest and most antioxidant-rich tea. Pure fresh tea leaves are flash-frozen for a cup as powerful as five cups of green tea. Try it as an antioxidant boost to your smoothies, sauces, soups, and more.
Good Juju Laundry Strips These water-activated laundry strips reduce the carbon footprint of your laundry load by 94%. Free from SLS, 1,4-dioxane, phosphates, and formaldehyde, these ultra-concentrated strips pack the same cleaning power as 50 grams of liquid detergent.
NEW AT TH�
Naked Natural Foods Coconut Aminos & Sauces If soy is not your game, this line of gluten-free coconut aminos and sauces lets you enjoy some flavourful fun without toying with soy.
Pineapple Coconut Express VEGAN & MADE WITHOUT GLUTEN
The Good Life CO N TRIB UTO RS
We give 5¢ to charity for each reusable bag you use. So far, the program has raised $100,763.49
MEAL KITS Fresh inspiration from our chefs in a convenient grab and go kit. Prep to plate in 45 minutes or less.
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Vernon 3400 30th Avenue 250.260.1117
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